Tri-Cities Healthy Living Magazine Jul'16 by Healthy Living Media, LLC

Stay & PLAY Managing Menopause CAUTION: Live At Your Own Risk TRI-CITIES

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july

FEATURES

2016

COVER

Cause of Death: Living › P A G E 14

High Adrenaline

While it hasn’t been researched in any highly funded medical studies, we could probably all agree that being born is the No. 1 cause of death for, like, everyone. › By Katie McPherson

›

It’s Getting Hot In Here › P A G E 20

These local men forgo traditional hobbies in favor of riskier adventures.

If you’re a woman and you live long enough, menopause is going to happen. Read on for some helpful information to guide you through the “Change of Life.” › By Cynthia McFarland

The Art Of The Staycation › P A G E

P A G E 26

› By Leigh Ann Laube

A staycation is a great option to explore in the Tri-Cities, whether you’re looking for a bunch of family activities or just a place to kick back and relax. › By Debra McCown

Stay & PLAY Managing Menopause CAUTION: Live At Your Own Risk TRI-CITIES

COVER AND ABOVE PHOTOS BY PETER MONTANTI

4 local men

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bies

topping hob

DEPARTMENTS

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body

P A G E 39

H E A LT H Y

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TRENDS | NEWS | PEOPLE

INSIGHT | ADVICE | SOLUTIONS

NUTRITION | FITNESS | BEAUTY

MIND | SPIRIT | FINANCE

By Grace Cali, Debra McCown, Katie McPherson & Melissa Peterson

By Grace Cali, Laurel Gillum & Allyson Montoya

By Cealia Athanason, Grace Cali & Katie McPherson

By Grace Cali, Karin Fabry-Cushenbery & Allyson Montoya

›6 ›7 ›8

Ready, set, grow. A skin care solution? A bit about business.

› 10 Sick of being sick? › 11 Magnificent magnesium.

› 40 Make over your makeup. › 42 Dinner done easy.

› 44 Make it personal. › 46 Get busy. › 48 Reward yourself.

JUL ’16 › tchealthyliving.com

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HEALTHY LIVING TRI-CITIES / JULY 2016 / VOL. 3, NO. 7 Published monthly by Healthy Living Media, LLC and distributed by Forever Young Media. All contents copyright 2016 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

Cleaner Hands

Source: newser.com, who.int

Since we were children, we have been taught to always wash your hands. A new study, however, shows that we might have been doing it all wrong. During the study, researchers observed doctors and nurses to find the most effective hand-washing technique. Although using the standard threestep, 20-second method does reduce bacteria by 6 percent, the new method works by reducing bacteria by 21 percent. Here are the steps to take for the best possible wash. PAGE

9 5

Apply a palmful of soap.

2. Rub hands palm to palm. 3. Rub right palm over left dorsum with interlaced fingers and then vice versa. 4. Rub palm to palm with fingers interlaced. 5. Rub backs of fingers to opposing palms with fingers interlocked. 6. Rub rotationally with left thumb clasped in right palm and then vice versa. 7.

Rub rotationally backward and forward with clasped fingers of right hand in left palm and then vice versa.

8. Dry hands. The whole procedure should take 20-30 seconds.

H E A LT H Y

beat

Growing Appalachia

Kathleen Turner and the Pine Mountain staff

Here, in the Appalachian region, backyard food production and selfsufficiency have been part of the culture from the beginning. › Debra McCown

s recent generations have strayed from these traditions, it’s led to problems with food security in the region. And solutions to this modern-day challenge are being found in a return to Appalachia’s gardening roots. “We’re only about a generation and a half away from being one of the most independent regions in the entire country as far as food production’s concerned, but if you go into any county in Central Appalachia now, you’ll find [well over 90 percent] of all the food in these counties is brought in from outside,” says David Cooke, director of Grow Appalachia, an outreach service and education program of Berea College. “Fewer and fewer people grow gardens. Fewer people know how to cook from scratch. Fewer people know how to preserve food.” Grow Appalachia works with community nonprofits in six states—Tennessee, Virginia, Kentucky, West Virginia, North Carolina and Ohio—to re-teach people some of the skills that made their grandparents so independent—and, meanwhile, improve their health.

tchealthyliving.com › JUL ’16

“Our primary mission is to help as many Appalachian families grow as much of their own food as possible, and while we’re helping them grow food in sustainable, organic ways, we’re also teaching them how to cook in heart-healthy ways and how to preserve food so they can literally eat out of their gardens 12 months of the year,” Cooke says. “In addition to helping folks grow food and learn how to cook it and preserve it, we also help folks get into the marketplace with the excess product that they don’t consume, preserve or share.” Since the program began in 2010, he says, it’s made a difference for thousands of families with the production of 1.3 million pounds of food and $165,000 worth of sales. In the last two years, it’s created

Riley and Ricky learn the old fashioned way to train pole beans.

4,000 gardens scattered across 40 Appalachian counties, involving about 3,500 families. Largely funded by philanthropist John Paul Dejoria, the program relies on what Cooke calls “science-assisted craft agriculture.” That’s a fancy term for a kind of hybrid between the tried-and-true wisdom of Appalachian ancestors and modern-day research on organic production. “We know people are healthier, we know people feel more independent and we know we’ve helped the local economies in these communities,” Cooke says. “That was what we set out to do, and so far, we’ve been successful largely because of the hard work of the folks in those communities.”

Find out more › GROW APPALACHIA › growappalachia.berea.edu

Photos courtesy of Grow Appalachia

PEOPLE

H E A LT H Y

beat

TRENDS

Test Lab: Korean Skin Care Chronicles

Do you ever see trendy foods, beauty techniques or odd products and think “now that I have to try?” Here in the Test Lab, I’m trying one of the latest beauty crazes: Korean skin care. › By Katie McPherson

The Experiment

This routine should technically maybe probably be done using Korean brands and products. I purchased the essence and the ampoule (reportedly the two products in the Korean regimen that make the biggest difference) and subbed in my own moisturizers, cleansers, etc. (Your girl loves her skin but not as much as her bank account.) Here’s what went down, twice daily, for seven days:

Oil cleanser.

2. Cream or foaming cleanser. 3. Natural exfoliator, like a sugar or coffee scrub, once a week.

The Claims

In Korea, skin care is introduced at an early age. And it should be—prevention is key to maintaining dewy, airbrushed-looking skin. But it’ll take you about 40 minutes a day. Using cleansing, moisture and applying all the right ingredients to combat redness, blemishes and fine lines, Korean skin care is taking the world by storm (and supposedly we’ll be all the prettier for it).

4. Toner/refresher. Use an alcohol-free formula. 5. Facial essence. Supposedly this is the key to the whole system, but it’s basically a spray-able ampoule, so to me it felt redundant. We’ll see. 6. Ampoule. This is like the nutrient-dense cousin of the serums we see stateside. I couldn’t read the description (hi, Korean alphabet), so I accidentally bought one made of 80 percent snail secretion filtrate. But you never see a snail without a youthful glow, so… 7.

Sheet mask, only once a week.

8. Eye cream. 9. Moisturizer. You should feel like a layer cake at this point. 10. Night cream before bed, BB cream with SPF for day time. **I recommend a quick Google search for more detailed instructions and product recommendations.

DAY 1-2: My face is visibly brighter already, but I’m tired of this 10-step business, especially before bed. It’s almost a part-time job.

The Results

Source: self.com, intothegloss.com

Before

After

I’d give the Korean skincare routine a 7/10. Most mornings I don’t want to get up any earlier to cleanse three times and moisturize another five to seven, but my pores are less visible and I’ve noticed less redness. My skin rarely felt oily all week, probably because it had more than enough moisture to work with (hi, snail juice). I’d recommend this if only to spend a little time on yourself each day and wind down. Your skin may become brighter and smoother as a result, and it’s hard to complain about results like that. You’re sure to find at least one product your skin has been missing!

DAY 3: I woke up with tons of little whiteheads, so I guess it gets worse before it gets better. I spent this day angry at snails, but my dedication did not waver. DAY 4: I’m way over spending 20 minutes on my face before bed and feeling like a gooey layer cake, but that said, it’s nice to have a routine before bed that’s all about pampering myself. Still, my skin had better be smooth as a snail’s butt when this is over. DAYS 5-7: Forty minutes a day on my skin is becoming the norm, and it feels like less of a hassle. But is it worth it?

JUL ’16 › tchealthyliving.com

H E A LT H Y

beat Coming To A Farmers Market Near You

In Northeast Tennessee and Southwest Virginia people are interested in their neighbors, their towns and the farmers growing their food. This summer, you can learn more about your local food by visiting your local farmers market and having fun at the free Rooted in Appalachia roadshows! There will be games, cooking demos, prizes and more. Visit rootedinappalachia.com for more info. See below for a list of dates and locations.

A New Addition

Dr. Debbie Byrd has been named the new dean of the Gatton College of Pharmacy at East Tennessee State University. She succeeds the current dean, Dr. Larry Calhoun, who announced he would retire from the role on June 30 after serving as dean of the pharmacy department since the school opened in 2005. Byrd comes to ETSU from the University of Tennessee College of Pharmacy in Knoxville where she has served as associate dean of professional affairs since 2010. “Everything I knew about the Gatton College of Pharmacy from the outside was that it was a very well-established, high-quality program. Once I had an opportunity to visit, I also found that the environment and culture that have been built here are very much in keeping with my own values and priorities,” Byrd said.

Best Of The Best

JULY: Big Stone Gap Farmers Market, 8am-12pm, Saturday, July 2 Rural Retreat Farmers Market, 1:30pm-5:30pm, Wednesday, July 6 Bristol State Street Farmers Market, 2-6pm, Wednesday, July 13 Greeneville Farmers Market, 8am-1pm, Saturday, July 23 Glade Springs Farmers Market, 8am-12pm, Saturday, July 30 AUGUST: Tazewell Farmers Market, 12-6pm, Tuesday, August 2 Norton Farmers Market, 4-6pm, Tuesday, August 9 Clinch River Farmers Market, 2-5pm, Wednesday, August 10 Lebanon Farmers Market, 8am-1pm, Saturday, August 13

Hawkins County Memorial Hospital’s high-quality care for the community continues to attract national attention, with two more organizations concluding the facility is among the elite in the United States. iVantage Health Analytics, which provides a fully integrated Web-based business intelligence platform for strategic planning, payment optimization and performance benchmarking, recently selected Hawkins County Memorial to its 2016 Top 100 Rural and Community Hospitals list. And the National Rural Health Association used that organization’s data to name Hawkins County Memorial one of its Top 20 Rural Community Hospitals for 2016. Hawkins County Memorial was the only Tennessee hospital to make the National Rural Health Association’s list, and LeConte Medical Center in Sevierville was the only other Tennessee hospital iVantage selected. “We appreciate this recognition from additional third-party sources that are respected in the health care industry for their evaluations of hospitals,” said Rebecca Beck, Hawkins County Memorial’s president. “Our expert physicians and experienced co-workers demonstrate every day their commitment to improve the lives of the patients who entrust us with their care.”

tchealthyliving.com › JUL ’16

Welcome Aboard!

With almost 20 years of experience in health care, Stan Hickson has been named president and chief executive officer of Johnston Memorial Hospital in Abingdon. He will also oversee the northeast market of Mountain States Health Alliance, which includes Smyth County Community Hospital in Marion and Russell County Medical Center in Lebanon. Hickson will replace Sean McMurray, who is pursuing fulltime ministry in Colorado beginning this summer. “Sean is a phenomenal leader and has done so much for the hospitals in this market, and we wish him well,” said Alan Levine, president and CEO of Mountain States Health Alliance. “Stan will do a great job continuing our commitment to provide outstanding health care to the people in this region.”

INSIGHT ADVICE SOLUTIONS

H E A LT H Y

INSIGHT

Cancer No Longer Recently, a group of doctors from seven countries reclassified common thyroid cancer as no longer cancerous.

Source: newser.com

This tumor, formerly called EFVPTC but now known as NIFTP, makes up about 10 to 20 percent of all thyroid cancer diagnoses in North America and Europe. It is reported that around 10,000 people in the United States are diagnosed with this thyroid cancer each year. With this new discovery, people who had been previously diagnosed with cancer are free from the now unnecessary treatments, such as thyroid removal and radioactive iodine treatments. Cancer diagnosis is terrifying for a patient to hear, and now, those who have this type of thyroid tumor wonâ&#x20AC;&#x2122;t have to deal with that stigma.

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H E A LT H Y

dose Want to get those hands even cleaner? Follow our tips on page 9

SOLUTIONS

Improve Your Immunity

Tired of taking vitamin after vitamin and not seeing beneficial results? The solution may be easier than you think. Here are some great tips for keeping germs at bay and you at your best.

SCRUB, SCRUB, SCRUB. You tell your kids relentlessly to wash their hands, but how often are you? Seems like a no-brainer, but it’s easy to forget when you’re on the move. We constantly touch objects around us and then touch our faces, giving germs easy access to the rest of our bodies. Stop that! Regularly wash your hands to protect yourself from viruses and lower your risk of getting sick. Plus, dirty hands are just gross.

CATCH SOME ZZZs. While sleeping, our immune system creates cytokines and antibodies that ward off infections. These crimefighting cells protect our body from foreign invaders, such as bacteria and viruses. According to a sleep study done by the Mayo Clinic, lack of sleep not only lowers the production of these cells, it may actually contribute to how long it takes for your body to recover from illnesses. The average adult requires seven to nine hours of sleep, so put down the iPad and get into bed. SAY SO LONG TO STRESS. Whoever coined the phrase “laughter

is the best medicine” knew what they were talking about. Several health studies suggest that increased levels of cortisol, the stress hormone, weaken your body’s ability to fight off infections, such as influenza or even the common cold. If pressure from work or home is getting the best of you, make sure to take time to focus on reducing stress. Spending just 30 minutes a day on yourself can make a difference. Go for a walk, call a friend or even read your favorite issue of Healthy Living. The choice is yours!

DON’T BE DEFICIENT. Did you know that soaking up some sun

can increase your overall health? Vitamin D deficiency prevents cells in your body from fighting off foreign invaders, aka germs. Fortunately, spending time in the Florida sunlight may keep you both happy and healthy! Experts suggest getting 10-30 minutes of direct sun exposure each day, depending on your skin pigment. If you’re planning to be out longer than that, don’t forget the sunscreen! For those of us with hectic schedules and little to no free time, try adding fatty fish or dairy products to your diet, which are packed with vitamin D.

Aside from its reputation for warding off vampires (#bonus), this common household ingredient is an incredible immunity booster and has been known to reduce blood pressure and cholesterol levels. In order to receive the most benefits from garlic, trying sprinkling it over your food raw rather than cooking it, as heat deactivates its core benefits to your body.

GO FOR SOME GARLIC.

antivirals, including a chemical called sesquiterpenes, which is responsible for fighting the common cold. Just boil a ginger root in some water, add some lemon and honey for extra antioxidants (and a flavor boost) and voilà! Or, if you choose, ginger comes in capsule form, as well.

tchealthyliving.com › JUL ’16

Sources: healthline.com, apa.org

GINGER, PLEASE. This root contains dozens of beneficial

H E A LT H Y

dose

INSIGHT

Magnesium, Please

Although we rack our brains trying to find any health benefits associated with a bag of chips, the facts keep coming back to haunt us. We did, however, find an excuse to pack your diet full of nuts, seeds and leafy greens. Sorry, we tried!*

Sources: everydayhealth.com, medicalnewstoday.com

agnesium is a must-have—at least according to our dietary needs, that is. The human body consists of approximately 20-28 milligrams of magnesium, with 50 percent alone going straight to the skeletal system. The rest is stored in muscle, soft tissue and other bodily fluids. A magnesium deficiency could cause a buildup of problems, including insulin resistance and coronary heart disease. Looks like those things your mother told you at the dinner table were somewhat plausible. After all, she was right: Drinking milk (which, you guessed it, is high in magnesium) does give you strong bones. One of the major pros in magnesium consumption is the role it plays in the assimilation of calcium into bone and the activation of vitamin D in the kidneys. Magnesium intake has not only been associated with greater bone density, it has

been proven to lower the risk of osteoporosis in postmenopausal women. Ditch the straws—a milk mustache sounds really good right about now. Your heart beats for magnesium. Helpful in its endeavors to maintain a steady heartbeat and normal blood pressure, magnesium is a must-have supplement for a happy heart. Magnesium is not limited to a healthy heart and strong bones, however. Magnesium is also found in 300 different enzymes in your body, including some that help regulate blood sugar. Many people with insulin resistance also experience high levels of magnesium output in their urine, explaining the body’s lack thereof. If you want to avoid type 2 diabetes, magnesium may be crucial. Ask your doctor. How about those green veggies now? If you’re still crinkling your nose, try these magnesium-rich alternatives. Hey, food is food.

LOW-FAT YOGURT. All milk products contain magnesium. Last time we checked, this put ice cream on the qualifying list—in moderation, of course. BANANAS. Potassium and magnesium? That’s a two-for-one if we ever saw one. DARK CHOCOLATE. See, we told you we were trying! Paired with fresh fruit, we would say this makes for a pretty awesome dessert. AVOCADO. One sliced avocado coming right up. You will easily consume 15 percent of your daily recommended serving of magnesium in one sitting— or on one sandwich, whichever you choose.

Make it a goal to serve this protein once a week. Salmon salad? We think yes.

FISH.

*Editor’s Note: Before taking any new supplements or medications, we recommend speaking with your doctor first.

JUL ’16 › tchealthyliving.com

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Cause of Death:

Living

Think about it—you start dying the moment you’re born. While it hasn’t been researched in any highly funded medical studies, we could probably all agree that being born is the No. 1 cause of death for, like, everyone. Sometimes it’s these silly facts of life, like sitting, cleaning and eating that can contribute to injury, disease and even death. What are you doing on the daily to knock years oﬀ your life?

By Katie McPherson

tchealthyliving.com › JUL ’16

Sitting.

Too much time on the derrière can be deadly, bad news for the majority of us with desk jobs already battling carpal tunnel and back pain. Prolonged sedentary behavior (sitting in the car, at work, then at home) means people are more likely to contract type 2 diabetes and cancer. It also leads to decreased metabolism of sugar and fat. In one study, researchers found those who led predominantly sedentary lives were more likely to die of any cause (#fantastic), especially when they didn’t exercise regularly. Experts recommend standing and moving around for one to three minutes for every 30 minutes spent sitting down to ameliorate these risks, but, of course, a solid exercise routine is the best remedy—shoot for one hour each day. Standing desks are a great solution, too, as simply standing up burns 30 percent more calories than sitting, which is enough to help control weight gain.

Staying up late.

A day at work after a night of poor sleep feels like a slow descent into hell. That’s probably because not getting enough sleep is one of the worst things we can do for our overall health. Webmd.com says sleep deprivation was behind the meltdown at Chernobyl, the Exxon Valdez oil spill and that little nuclear incident at Three Mile Island. Fatigue is also the cause of approximately 100,000 vehicle crashes and over 1,550 deaths annually in the United States. Besides endangering those around you, lack of sleep takes a toll on the body, too. Chronic sleep loss increases risk for the following: • Diabetes • Stroke • High blood pressure • Heart disease • Heart attack • Heart failure • Irregular heartbeat • Rapid skin aging

Fatigue, of course, also decreases libido, makes you more forgetful, can contribute to symptoms of depression and weakens the immune system. It can also lead to obesity— sleep loss triggers appetite, which is the body trying to get energy from sources other than sleep. Oh, and let’s not forget, chronic sleep loss can increase your risk of death. Yep, just straight up death. In what was called the Whitewall II Study, British researchers studied 10,000 public servants to examine how their sleep patterns over 20 years affected their mortality. Short answer: It did. Long answer: Folks who regularly slept between five and seven, or sometimes fewer, hours per night nearly doubled their risk of death from any cause. Apparently your body can actually be too tired to bother saving itself. Next time you think one more episode of Netflix bingeing before bed is worth it, please reconsider. Breaking Bad is great, but it’s not worth dying for.

Watching TV.

It’s not brain rot, but it’ll still kill ya. The University of Queensland in Australia found that for every hour of TV watched after age 25, study participants lost 22 minutes of their lives. In more comprehensive terms, spending a lifetime average of six hours a day in front of the TV shaves 4.8 years off a lifetime. Why? Researchers say it’s hard to tell, but speculate that it’s a combination of lack of exercise in that time coupled with mindless snacking. This increases risk for obesity, diabetes, heart disease and other chronic illnesses. Like we said before, that extra episode before bed is really not worth it.

Being short. Seriously? As if top shelves weren’t punishment enough, apparently being short can be detrimental to your health. When studying 10,000 men in a stroke study, researchers in Israel found the shortest group was 54 percent more likely to have a stroke than the tallest group. Why? Not too sure, they said. Maybe poor nutrition at an early age or a disruption of growth hormones. Either way there’s nothing you can do about it, shrimp.

SIX HOURS A DAY IN FRONT OF THE TV SHAVES 4.8 YEARS OFF A LIFETIME.

tchealthyliving.com › JUL ’16

Being tall.

No one is safe in this wicked world. A study published in Cancer Epidemiology, Biomarkers, & Prevention says tall women are 17 percent more likely to develop melanoma, breast, ovarian and colon cancers and 23 percent more likely to develop cancer in the thyroid, kidneys, rectum or blood. Tall men are more likely to develop aggressive prostate cancer than short ones. Research in the Netherlands has found that, while in utero, tall peoples’ insulin-like growth factor systems become active earlier than those of short folk, which can permanently activate cell growth and increase cancer risk. Again, there’s no solution to this. So… just take your vitamins and stuff.

IF YOUR SPOUSE DOESN’T KILL YOU, YOUR HEART MIGHT.

Having an aﬀair.

If your spouse doesn’t kill you, your heart might. According to an autopsy review of 5,559 sudden deaths by the American Heart Association, 75 percent of people who died during intercourse were having sex with someone other than their betrothed. Usually their partner was significantly younger and the deceased had consumed plentiful food and alcohol prior to bedtime. Stay safe and faithful out there, folks.

Eating.

According to the National Safety Council, choking is the eighth highest cause of accidental injury and death in the country. It’s most likely in children under 5 and seniors 65 and up. Hot dogs are the most common perpetrator. (They always did seem suspicious.) Of course, most meals go off without a hitch, but do educate yourself on Red Cross protocol to aid someone who is choking or to save yourself should you begin choking while alone. A hot dog gone bad is not a good enough reason to go. Your obituary will go viral, and the Internet will not be kind to you.

Wearing sunscreen.

Being happy.

The next time you’re feeling less Care Bear and more Grumpy Cat, leave your frown right where it is. It could save your life. A study called The Longevity Project began in 1921 and followed 1,500 10 year olds through their lifetimes. One discovery it made was that cheerful, humorous people were more likely to die at a younger age than their slightly more melancholy counterparts. Researchers said it seemed they were more likely to take risks with their health, as the data showed they were more likely to drink, smoke and eat unhealthily compared to those who were characterized as “prudent” and “persistent.”

Obviously the benefits of wearing sunscreen include: 1. no sunburn, 2. less visible signs of aging and 3. decreased risk of skin cancer. It’s a great deal, really. But slathering it on could be disrupting your body’s intake of vitamin D, which maintains strong bones and a tough immune system. Researchers in Europe actually estimate one in four women who died from breast cancer would have survived if they had maintained the proper vitamin D levels to support their bodies. Vitamin D supplements are helpful, but some doctors argue vitamin D produced by the skin lasts two to three times longer in the body than the supplement version. Instead, step out into the sun for 10 minutes each day to absorb enough rays to give your body a boost without posing any risk to your skin.

Cleaning.

Health authorities usually recommend eight 8-ounce glasses of water per day to satisfy your body’s needs. Being an overachiever in this category, unfortunately, can be deadly. Water intoxication occurs when you take in too much water in too short a period for the kidneys to process it, leading to potentially fatal swelling of the brain and lungs. Even when it isn’t deadly, overhydration can cause nausea, vomiting, headache and feeling feverish. Most of us struggle to meet the 64-ounce requirement for the day, but if you’re an athlete or someone with a taste for club drugs, which give users an insatiable thirst, watch your liquid intake. Or lay off the ecstasy. Your choice.

tchealthyliving.com › JUL ’16

Taking pain relievers.

Acetaminophen is one of the most common drugs we take. It’s the main ingredient in many OTC pain relievers and is often built into other medications, like Nyquil, to ease symptoms of crummy colds. But that low-key acetaminophen can be a problem, because like Nyquil and Tylenol, you may be taking some of these medications simultaneously. Acetaminophen overdoses cause about 500 deaths per year in the United States and approximately 60,000 cases of liver damage (almost all of which are accidental). Make your medicine work for you, not against you, by always reading labels carefully. If acetaminophen is an ingredient in one of your medications, do not take more without consulting your doctor. Side note: Ibuprofen is also known to lead to tears in the stomach lining and ulcers. Drinking while taking exacerbates this problem. Know thy medication, friends.

ACETAMINOPHEN OVERDOSES CAUSE ABOUT 500 DEATHS PER YEAR IN THE UNITED STATES.

Sources: buzzfeed.com, webmd.com, rd.com, health.harvard.edu

Hydrating too much.

We all know not to mix bleach and ammonia when scrubbing the bathroom—mmm, chloramine vapors and potential explosive compounds, anyone? Here are some other combos to avoid in future scrubbing scenarios: Bleach + vinegar = toxic chlorine gas. This means chemical burns on skin, eyes and lungs. Bleach + rubbing alcohol = chloroform. It’s a recipe for damaged eyes, lungs, skin, liver, nervous system and kidneys as well as nausea and dizziness. Hydrogen peroxide + vinegar = paracetic acid. Because these two compounds are frequently used in natural cleaning DIYs, just remember they don’t play well together when mixing your own cleaning agents. Together they’ll irritate eyes, throat and skin and potentially scar these areas.

f you are what you eat, it’s easy to see how some foods should never, ever enter our bodies lest we become squares of bright yellow faux cheese (more on this below). Here are some of the food pyramid’s worst offenders, which are hereby listed as Healthy Living’s Most Wanted Food Criminals. They should be kept out of your kitchen at all costs. 1. Margarine is loaded with sodium and trans fats waiting to clog the arteries of innocent butter lovers everywhere. Trans fats increase cholesterol and risk of heart disease, so opt for real butter next time. 2. American cheese needs to get booted from the dairy drawer of your fridge pronto. It’s a mixture of milk fats, food coloring, whey protein and some solids and emulsifiers. Not only is it high in sodium, but it’s so high in fat that

its nutrition stats are more similar to a high-fat meat than any dairy product. Please opt for a real cheese sans radioactive yellow dye next time, deal? 3. If you missed the news, one can of soda contains about 10 teaspoons of sugar. Over time, dumping that much sugar into your body can increase the risk of developing diabetes and even some forms of cancer. Beyond the sugar, the amount of caramel dye consumed in one can of dark soda daily has been linked to a 58 percent greater risk of cancer by a study published in the journal PLOS ONE. 4. Fast food and microwave popcorn both come in wrappers and bags coated in perfluorooctanoic acid (PFOA) and perfluorooctane sulfonate (PFOS), meant to keep butter and grease from soaking through the materials. However, they also leach into food and, when consumed, can disrupt the endocrine system. The EPA calls them “likely carcinogens,” and they pose some serious risks, including cancer, infertility, thyroid disease, increased LDL cholesterol and immune system deficiency.

5. Check the labels on your processed meats like bacon, hot dogs and deli meats. They have been found to contain up to 400 percent more sodium and 50 percent more preservatives than unprocessed red meat. Some also contain nitrites and nitrates to enhance color and extend the expiration date, which have also been linked to cancer. 6. Other labels to proofread are the ones on your muffins and corn tortillas. Propylparaben is used as a preservative in these foods and is also found in some lotions, but it can mimic estrogen in the body, potentially speeding up breast cancer cell growth and fiddling with your fertility. 7. We aren’t the first to decry artificial sweeteners, and we won’t be the last—it’s a hill worth dying on. Artificial sweeteners, like aspartame, stimulate appetite, increase cravings of carbs and cause greater weight gain and fat storage. Makes diet soda sound counterproductive, no? Aspartame also turns into methanol in the body, which is then broken down into formaldehyde. Needless to say it’s damaging, especially to DNA and other sensitive proteins. If you need a diet drink, try… anything else.

Sources: cosmopolitan.com, humansarefree.com

Foods You Should Never Eat Again

It's Getting HOT In Here BY �A C�N�HA�D MCF�R�

tchealthyliving.com › JUL ’16

If you’re a woman and you live long enough, menopause is going to happen. Read on for some helpful information to guide you through the "Change of Life.”

What’s Happening When? Some stages may overlap, which adds to the confusion of a clear definition: Pre-menopause: Time before menopause (may include months or years) that may include changes in menstrual cycle. Menopausal symptoms may begin. Peri-menopause: Time around menopause as a woman’s body moves toward the cessation of the menstrual cycle. Also referred to as “menopausal transition.” Estrogen levels rise and fall. Irregularities in menstrual cycle occur. Menopausal symptoms continue. Typically starts in the mid-40s, but some changes may occur as early as the mid-30s. (Peri-menopause includes both pre-menopause and early menopause.) Menopause: Peri-menopause ends and permanent infertility occurs. You’ve officially reached menopause after going 12 consecutive months without a menstrual cycle. Menopausal symptoms may continue into the late 50s and early 60s—or longer, for some women.

t’s been described as the “change” and a “second spring.” How a woman thinks of this inevitable phase of life depends on how it unfolds for her. Some breeze through, others have a few troubling but not alarming issues, while still others struggle with debilitating symptoms that can be both confusing and frustrating. Covering in a single article a topic that many books have been written about is impossible. When I was given this assignment, I simply set out to write the article I wish I’d read myself before menopause.

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average age of menopause is 51.6—although it can occur much earlier for some women and later for others. Despite the exact time that menopause takes place, the physical changes are universal and include:

X COMPLETE CESSATION OF MONTHLY PERIODS

REDUCTION AND ALMOST COMPLETE CESSATION OF THE MANUFACTURING OF ESTROGEN AND PROGESTERONE

CHANGES IN THE GENITALS AND BLADDER

BRITTLE BONES

SKIN CHANGES

JUL ’16 › tchealthyliving.com

N�T�R�L A�P�O�C� Because

“The changes are physical, while the symptoms are what you feel. For example, upon examination, I might notice thinning of the skin on the vulva or a pale color to the vaginal mucosa, which are physical changes, while the patient may be experiencing discomfort with intercourse, which is a symptom,” explains Owen Montgomery, M.D., FACOG, NCMP, chairman of the Department of Obstetrics and Gynecology at Drexel University College of Medicine in Philadelphia. Among the most common symptoms are hot flashes, night sweats and vaginal dryness. The majority of symptoms for most women occur in their 50s, decline in their 60s, and are, for the most part, done by their 70s. Some women experience multiple symptoms, while others make it through “the change” with few symptoms.

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menopause isn’t a disease but rather a normal part of every woman’s life as she ages, it makes sense to consider a natural approach to handling symptoms. For some women, this may be enough to ease them through the years when symptoms are most annoying. Lifestyle changes are one of the most straightforward ways to combat symptoms and should be a first step. These include: EATING A BALANCED DIET AVOIDING ALCOHOL AND CAFFEINE STAYING WELL HYDRATED REDUCING STRESS SLEEPING SEVEN TO EIGHT HOURS PER NIGHT TAKING VITAMINS B, C, D AND E EXERCISING REGULARLY

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You’ve heard about the importance of diet your whole life, and it’s especially helpful at this stage. Incorporating foods that promote natural estrogen levels in the body (think soy, alfalfa, apples, cherries,

Incorporating foods like alfalfa promotes

Inco ntin Vuln ence erab ility Chan to u ges rina or v in o ry a agin dor nd/ al in Join fect t ions pain F ati gue Head ache D ec s reas ed li B bido one loss Mood / swin gs/i b rittl rrita e bo bilit D epr nes y essi on/a nxie ty Trou ble s leep ing Dizz ines s Hear t pa lpita tion Smoke s Hair Have a family history of early menopause loss /thi nnin Have undergone cancer treatment (chemotherapy and/or radiation) g Have had a hysterectomy Have an autoimmune disease (Crohn’s disease, etc.)

natural estrogen

Menopause May Begin Earlier If You:

tchealthyliving.com › JUL ’16

H�R�O�E T�E�A�Y�

“The

W�A� A�O�T

most effective treatment for hot flashes, night sweats and urogenital changes is estrogen therapy,” notes Montgomery, who is certified as a specialist in menopausal practice. “This is a medical fact, but it doesn’t mean every woman needs or wants to use hormone therapy.” A few decades ago, the vast majority of menopausal women were prescribed hormone replacement therapy (HRT). Then, in the early 1990s, the Women’s Health Initiative (WHI) was launched to address the pros and cons of HRT. After the study results were published in 2002 in The Journal of the American Medical Association, many women understandably shied away from hormone therapy for fear of increased risk of some cancers, heart disease and blood clots. Montgomery finds there is still a great deal of fear and misinformation about HRT. Education is required in order for each woman to find what’s best for her. A 2013 update to the WHI study carries some hopeful news for women struggling with menopausal symptoms but who are fearful of HRT. It concluded that the risk level depends on the individual and includes her age, overall health history and years since menopause began. This update reveals that younger women (those under age 60) are at low risk with estrogen therapy and that short-term hormone therapy is still considered beneficial for those with troubling hot flashes. “If you’re between the ages of 50 and 60, it’s perfectly reasonable to be taking HRT, but if you are, you should have this discussion with your health care provider —Dr. Owen Montgomery every year. At age 70, you’d have to make a very strong case for being on HRT. By that

potatoes, yams and rice) can help, sometimes significantly. You also want to be sure you’re getting enough calcium and vitamin D to protect your bones. Herbal supplements are one of the most common ways women manage menopausal symptoms. These supplements fall into two basic categories: phytoestrogenic and hormoneregulating. Phytoestrogenic supplements contain plantproduced components with estrogen-like actions. These can include such herbs as black cohosh, red clover, soy, dandelion, dong quay and others. Hormone-regulating supplements contain no estrogen but nourish the pituitary and endocrine glands to stimulate the body’s own production of natural hormones. Alternative medicine, including acupuncture, Chinese herbal medicine and massage, is increasing in popularity as a treatment for relief of menopausal symptoms. Personally, I’m a fan of acupuncture and Chinese herbal medicine and have had success with both. I like the holistic approach that treats the entire person—physical, mental, emotional—not just her symptoms. A multi-pronged approach may bring about the most satisfying results. For some women, however, symptoms aren’t alleviated with these measures, and, for them, hormone replacement therapy (HRT) may be useful.

"If you’re between the ages of 50 and 60, it’s perfectly reasonable to be

taking HRT."

time, the symptoms are usually gone and the risks are greater,” says Montgomery. For women whose primary symptom is vaginal dryness and discomfort with intercourse, low-dose estrogen therapy in the form of a vaginal ring, topical cream or tablet inserted vaginally may be the answer. This type of therapy is typically considered lower risk than systemic HRT because only a minimal amount of estrogen is absorbed into the bloodstream. “Quality of life is important. Even some women who’ve had breast cancer are now being allowed to use low-dose estrogen vaginal preparations for vaginal menopausal changes,” observes Montgomery. “There’s a lot of new research recently, which is exciting, and there are some new therapies for menopause,” he adds. These include the non-hormonal medications ospemifene (brand name Osphena®) to treat painful sex due to menopause; paroxetine (brand name Brisdelle®), which is FDA-approved to treat hot flashes; and the combination of conjugated estrogens and bazedoxifene (brand name Duavee®) to treat hot flashes and prevent menopausal bone loss. With any type of HRT, the general concept is to use the lowest dose that meets your personal health goals as discussed with your health care provider, including a realistic assessment of risks and benefits. Montgomery points out that if you start taking medicine to relieve symptoms, once those symptoms are better, or gone, you should talk with your health care provider about stopping the medication or going to a lower dose to have the same quality of life. He emphasizes the importance of having an annual well woman visit and addressing the continued use (or not) of any HRT you’re currently using. “Fear—particularly of breast cancer—is a potent factor driving women in their health care choices, so you need to discuss HRT with your health care provider,” says Montgomery. “What I suggest is that patients try herbal therapies first. They don’t have a lot of scientific evidence supporting broad usage, but if they help, that’s all that matters. If they don’t work, then we can try hormones, but this should always be done on an individual basis.”

I�’� A D�S�R� D�W� T�E�E

Doctors

recommend staying sexually active through menopause, as this increases blood flow to the genitals and can help maintain vaginal health. But when sex becomes painful, it’s hard to psyche yourself up for it. Vaginal dryness is a common symptom of menopause. Thanks to the dramatic drop in estrogen that occurs around menopause, many women experience a decline in their natural secretions. In addition, menopause can also change the acidity of the vagina, leading to dry, thin skin that is easily irritated and less elastic. If you always took for granted that your body would respond when it was time for sex, this single symptom can be one

There are some new therapies for menopause…these include

non-hormonal medications to treat painful sex and hot flashes and prevent menopausal bone loss.

tchealthyliving.com › JUL ’16

of the most discouraging. In fact, discomfort during sex is one of the primary symptoms mentioned in advertisements of medications used to treat menopause. Some women struggle with vaginal atrophy, a condition in which the vagina narrows and the tissue deteriorates, in addition to a lack of lubrication. Thinner tissue can put them at risk for bladder infection, not to mention painful sex. As when treating other menopause symptoms, what works to relieve vaginal dryness for one woman might not work as well for another. This is another area where personally trying potential solutions is necessary. Regular use of a waterbased moisturizer can be

D�N�T L�S� incredibly helpful to restore and nourish mucous membranes in the vagina. Lubricants are definitely recommended for more comfortable sex, but all lubricants are not created equal, so it’s crucial to read labels. Common ingredients in many lubricants include propylene glycol (Do you really want to put something that is contained in anti-freeze in your most intimate area?), parabens (which mimic estrogen and shouldn’t be used if you’re avoiding HRT or have had breast cancer), and glycerin, which can irritate mucous membranes and have a drying effect. Two organic lubricants free of such harmful ingredients are Yes (yesyesyes.org) and Good Clean Love (goodcleanlove.com). From personal experience,

I give a hearty thumbs up to Yes lubricants, which has both water- and oil-based options. Vitamin E (in suppository form intended for vaginal use) has been shown to help moisturize and protect membranes. Diet can also help increase your natural lubrication. Drink plenty of water to stay well hydrated. Some experts believe a low-fat diet can make vaginal dryness worse, so make sure you’re eating healthy, unsaturated fats (wild salmon, nuts, avocado, seeds, coconut oil, olive oil, flaxseed, etc.). Avoid caffeine, alcohol and the use of antihistamines, as these are drying to mucous membranes. Phytoestrogenic herbal supplements may also help.

It’s

easy to get frustrated when you’re searching for answers to ease your transition into menopause. The good news is that the subject is no longer taboo, and there’s more information available today on this subject than ever before. “Just a generation ago, communication on this topic was not as open or as available. There was a time when people in ‘polite’ society didn’t discuss symptoms. Now we have TV stars going on talk shows and talking about leaking urine when they sneeze,” says Montgomery. “Every woman deserves the opportunity to talk about her personal health with her health care provider when she has concerns or questions. If that person is not answering your questions or doesn’t meet your needs, you might need to seek out another provider with more expertise.” Montgomery encourages women to do their homework and come to their appointment with a list of questions. “You can get lots of information just by . searching reputable sources online, and this can help people feel more empowered,” he says. “There’s a huge amount of unnecessary fear, which I think prevents some women from getting the best care. Don’t be afraid. Talk to your health care provider and get the right answers for you.”

Staying sexually active through menopause,

increases blood flow

to the genitals and can help maintain vaginal health

Learn More NATIONAL MENOPAUSE REGISTRY NATIONALMENOPAUSEREGISTRY.ORG

AMERICAN COLLEGE OF OBSTETRICIANS AND GYNECOLOGISTS ACOG.ORG

NORTH AMERICAN MENOPAUSE SOCIETY MENOPAUSE.ORG

These local men forgo traditional hobbies in favor of riskier adventures.

tchealthyliving.com â&#x20AC;ş JUL â&#x20AC;&#x2122;16

Jake Hicks, Jake Hicks grew up playing sports and played organized sports in high school. But he developed his closest friendships through freestyle BMX riding. BMX (bicycle motocross) is a type of off-road bicycle riding or racing that originated in Southern California around the late 1960s or early ‘70s. “There’s three aspects,” Hicks says. “Dirt [track racing], park [skate and BMX parks] and street. Street is you go out to the urban jungle and you search and ride obstacles that weren’t meant to be ridden.” Professional ranks exist for both men and women, and BMX racing became a medal sport at the 2008 Summer Olympics in Beijing. Hicks and his friends will occasionally enter some small competitions, but they mostly ride for the fun of it. “It’s a very individualist sport, but it’s more fun to ride with people. They can share an achievement, and it’s always good to have someone there if you fall,” he says. “Lots of riders don’t like contests, but it’s a contest with yourself. You work your way up to doing certain skills.” Hicks said that while a lot of the tricks performed by BMX riders are the result of personal creativity, riders do look to each other to develop different moves. “You look up to people. You want to do cool things,” he says. During good weather, Hicks and his friends ride locally at skate parks in Kingsport and Johnson City. They also take weekend trips, traveling to explore new towns and parks. “You develop a love for the sport,” he says. “[During] the road trips we take, the trip is just as

“Lots of riders don’t like contests, but it’s a contest with yourself.” –Jake Hicks

fun as the riding. It’s also a cool way to witness and be a mentor to kids.” There are two major BMX racing bike sizes. The most common is the 20-inch wheel bike, called a class bike. The cruiser bikes have a 24inch wheel. A helmet is crucial, and Hicks wears skate shoes with a flat sole to secure a better grip on the pedals. He also wears shin guards, kneepads and, because he’s had two ACL surgeries because of bike injuries, a knee brace. Kingsport’s Fun Fest, set for July 15 through 23, will once again feature the Extreme Showdown Skateboard and BMX Contest at the Scott Adams Memorial Skate Park. Hicks and his friends will be there, will you? Find out more at funfest.net.

Barry Brown, Barry Brown spends about 25 weekends a year

traveling to drag racing events. And most of the time his family is with him. Barry isn’t the only racer in the family. Sons Carson, 15, and Tucker, 11, have their own cars, as does his 8-year-old daughter, Carley. Brown’s first race was 14 years ago at the Bristol Dragway. He drove the 1965 Mustang that he had in high school. Since then, he’s progressed to faster cars. He now owns about a dozen race cars, all of which he built himself, and he travels about 10,000 miles a year. They race in Oklahoma, Texas, Florida, Virginia, North Carolina, Ohio, Alabama and South Carolina, among other states. “It’s absolutely a family sport. Our kids are with us every weekend,” Brown says. “A lot of the racing families we’re around are good families, very close-knit.” Brown grew up in Michigan playing a variety of sports, and his kids are involved in activities other than racing as well. “My daughter is heavy into gymnastics.

JUL’16 › tchealthyliving.com

Drag races can be won or lost by just thousandths of a second.

Basketball for the boys. Spring and summer, a lot of it is racing,” he says. Brown uses a double-decker hauler to carry the family’s cars to the various tracks. When he’s not racing, he serves as crew chief for his kids while his wife, Tracey, who doesn’t race, helps in a supporting role. Brown races in the Top Dragster class of NHRA (National Hot Rod Association) competition.

tchealthyliving.com › JUL ’16

“Without a major sponsor, Top Dragster is about all I can afford,” he explains. Brown has dozens of trophies from bracket racing, including the 2009 Super Pro title at Bristol Dragway, and the American Drag Racing League Top Dragster World Championship. He’s also been given the Jeff Byrd Spirit of Giving Award, named for the longtime president

and general manager of Bristol Motor Speedway who died in 2010. Because drag races can be won or lost by just thousandths of a second and the slightest additional weight can slow you down, Brown has to watch his weight, especially on race weekends. “I try to keep hydrated. I drink two to three gallons of water on race weekend. I eat light

sandwiches,” he says. “I watch what I eat.” Brown doesn’t necessarily have to work out to maintain his weight, as he is constantly moving on race weekends and is likely to lose between five and eight pounds with all the exercise. Brown says he’ll likely retire from racing in another five to eight years—once all three kids graduate to full-size cars.

Casey Oxendine, Casey Oxendine spent years training and competing in mixed martial arts, including Brazilian jiu jitsu, muay thai, judo and wrestling. Today, at nearly 40 years old, he’s retired from MMA but still trains with his fighters. His focus now is cultivating and building the local MMA community. Growing up, Oxendine always loved wrestling, but because his high school didn’t offer the sport, he took up golf. “When the UFC [Ultimate Fighting Championship] came out, I was really drawn to it. I had always wondered why there wasn’t a sport that encompassed both boxing and wrestling,” Oxendine says. Oxendine graduated from the University School (on the campus of East Tennessee State University) and enrolled at ETSU. He spent the summer of 1997

in Los Angeles training under UFC champion Marco Ruas. “To me, he encompassed everything MMA was at the time. That was the start of how I got into it,” Oxendine says. He eventually gained the rank of purple belt in the Ruas Vale Tudo system (a hybrid of Brazilian submission fighting and kickboxing) and secured an unblemished MMA record of 3-0. He finished training with Ruas in 2001, and in the fall of that year, he opened Team Oxendine Mixed Martial Arts

Brazilian Jui Jitsu and Kickboxing Academy in his hometown of Johnson City. In 2003, Oxendine began training with Helio “Soneca” Moreira, and in 2008, he was awarded the black belt in Brazilian jiu jitsu. In the fall of 2008, he was involved in the commissioning process to approve mix martial arts events in Tennessee, leading to the state’s first sanctioned MMA event, Millenium Melee, in Johnson City. He has since promoted a series of mixed martial arts and kickboxing events in Virginia under the sanctioning of the International Sport Combat Federation. In 2010, he promoted the first professional MMA event in Johnson City, and from July 2010 to June 2014, he hosted MMA: Inside the Cage, a sports/discussion show about mixed martial arts. “Our show took us throughout the world to locations in the United States, Australia, Canada, UK, Abu Dhabi, Africa, Romania, Russia, Slovenia, Brazil, Spain and Monaco on the French Riviera, where my wife and I were greeted by Prince Albert of Monaco, son of screen legend Grace Kelly,” he explains. Oxendine started a new type of martial arts in 2014. Arena Combat is a type of two-on-two fighting in a giant, obstacle-filled arena. Arena Combat: American Battleground was held in September 2015 in Myrtle Beach, South

tchealthyliving.com › JUL ’16

Carolina, making history as the first sanctioned “team martial arts” fighting event. Last month, Oxendine’s New Dimension Grappling tournament was held at the Carver Recreation Center in Johnson City. The tournament was the first grappling competition ever held in which the mats were enclosed in a cage. “I’ve done pretty much everything in the world of combat sport,” he says. “I equate it to being that guy who starts dishwashing in a restaurant, works his way up as a cook, server, bartender, manager and then owns the restaurant. I know everything in and out about MMA.” When Oxendine first started with mixed martial arts, MMA wasn’t even a term, he says. It was called “no holds barred fighting.” “I wanted to be creative and do something that was different. I was always one to march to the beat of my own drum, and I’m still that way. I like being part of that grassroots growth,” he says. “I chose not to complete college and instead pursue my dream, which is this. I know it’s not politically correct, but I know a lot of people working to pay those [tuition] debts off for the next 10 or 15 years. I’m debt-free, and I support my family and make a living on a sport that I took a chance on.”

His focus now is cultivating and building the local MMA community. Paul Voight, Paul Voight has encountered floods, wild animals and part of a human skull during his caving adventures, but so far, he hasn’t run into anything that would deter him from doing it again. First introduced to caving by his grandfather, Voight, now 27, ventured into his first cave when he was 16. Since then, he’s explored a couple hundred non-commercial caves. Cavers explore caves for many reasons but mainly for sport or scientific study. The sport caver has been known as a spelunker, but most cave explorers prefer to be called cavers. “I like kayaking, riding dirt bikes and so on, but caving is just a super adrenaline rush for me, rappelling into deep caves/pits and surveying, mapping the caves, bolting pits,” Voight says. Voight’s grandfather, Glenn Varner, led a group called the Tri-Cities Cavemen from the 1960s to the 1980s. Voight’s great grandfather, father, mother and an uncle also caved. As a member of the National Speleological Society, the Tennessee Cave Survey and the Six Ridges Grotto (a caving chapter in East Tennessee), Voight’s caving, while thrilling, also serves a higher purpose: surveying and mapping the local caves. The National Speleological Society (NSS) is the largest organization in the world dedicated to exploration, study and protection of caves and their environments. The Tennessee Cave Survey is an internal organization of the NSS dedicated to surveying and mapping Tennessee caves. According to Voight, Tennessee has more than 10,000 caves—both commercial and wild, although many of the wild caves are on private property.

Voight has invested a lot of money in proper safety gear: gloves, lights, helmets, ropes, pulleys, carabiners. Currently, he and his friends are working to map and survey Grunge Plunge Cave on Buffalo Mountain in the Cherokee National Forest. “It has 25 vertical drops. That’s what we like doing,” he says. “We like them with a lot of passages and a lot of rappelling.” And while the rope work is a thrill, the underground views are just as appealing. “The stuff you see underground is awesome. Going where a lot of people will not, or are too afraid to go, and some caves no one has ever even been in but just us,” he says. Once the caves are mapped and surveyed, the information is sent to the Tennessee Cave Survey. The TCS relies almost exclusively on the volunteer participation of its caver members for the cave maps. Though they are natural wonders,

Photos on this page courtesy of Paul Voight

“Caving is just a super adrenaline rush for me, rappelling into deep caves/ pits and surveying, mapping the caves, bolting pits.” –Paul Voight

caves can also be dangerous. Cavers can become trapped or lost and might experience falls, floods and hypothermia. Once Voight and his friends got caught in a storm while inside a cave in Greene County, and the cave became flooded. “One guy quit caving with us over it,” Voight says. “He thought he was going to die.”

Voight has a wife and two small children, so he caves only a couple of times a week, mostly on weekends. There are some female members of the Six Ridges Grotto, but Voight’s wife is not one of them.

“She likes my pictures, but she won’t go,” he says. If you’re interested in caving, Voight offers some cautionary advice “Definitely get permission [before entering private

property]. Let someone know where you’re going. Don’t go alone.” For more information on the Six Ridges Grotto, visit sixridgesgrotto.com or join them on Facebook.

JUL ’16 › tchealthyliving.com

cCown

By Debra M

Rock Creek Recreation Area photos courtesy of Debra McCown

Cool Relaxation Rock Creek Recreation Area › Erwin, TN Cindy Booth says she loves Rock Creek because the campsites are spaced just right: not so close that you feel like

—Earl Booth

This page: Rock Creek Recreation Area photos courtesy of Debra McCown

you’re like some people, you spend weeks planning a vacation: comparing rates online, making reservations, putting together the perfect itinerary. You rush to get ready for the big trip, spend a day traveling by car or plane to get to your destination and settle in for a busy schedule of activities; with all the time and money you’ve spent to get there, you want to cram in as much as you can. You leave with memories and experiences but not a whole lot of relaxation—especially after the long trip home. But there’s another way, and it’s become a popular trend: the staycation. What is a staycation? It’s like a vacation, except it’s a staycation because you don’t travel far from home. Instead of spending your time on the road or in the air to reach your vacation spot, you choose one close to home—and, often, opt for a more relaxing agenda. It’s a great option to explore in the Tri-Cities, which is simply surrounded by great staycation options, whether you’re looking for a bunch of family activities or just a place to kick back and relax. For some people, the idea of a staycation is a new thing; for others, like Earl and Cindy Booth, it’s been a way of life for a long time. The Booths’ vacation spot is just three miles from their home in Erwin, Tennessee, and for them, that means a whole lot more vacations—and a whole lot less stress. “It’s just convenient for us because we can get gone but we’re not gone,” says Cindy Booth, whose staycation spot in the campground at Unicoi County’s Rock Creek Recreation Area makes it easy to juggle work, family obligations and time to decompress. “It just feels like home.” If you happen to be looking for ideas, here’s some staycation inspiration.

you’re on top of other campers but not too far apart to socialize with them either. She and her husband have been staycationing there for more than 30 years. She describes it as peaceful and restful, a shaded place where it’s always 10 degrees cooler than in town. “It’s a good place just to kick back and build a fire and set your chairs up,” Earl Booth says. “We sit around and make music. A lot of people bring their guitars and musical instruments, and

JUL ’16 › tchealthyliving.com

Grand Canyon Of The South

Breaks Interstate Park › Breaks, VA Quite possibly the area’s most overlooked staycation gem is Breaks Interstate Park, which is located north of the Tri-Cities on the Virginia-Kentucky state line. If you’re looking for a chill place with mountain views and a variety of activities, the Breaks is a legitimate low-cost, low-traffic alternative to the stress of Gatlinburg and Pigeon Forge. Miles from the nearest interstate highway, the 4,200-acre site is called an interstate park because it’s in two states—one of just two parks like that in

tchealthyliving.com › JUL ’16

This page: The Breaks Photos courtesy of Breaks Interstate Park

different campsites get together and they make music, and we just sit around and enjoy things.” Rock Creek, known for its waterfall hikes and a creek-fed concrete swimming hole, is just one of many parks and campgrounds around the region where you can stay the night or just come for the day to enjoy the outdoors. Margaret Rice, campground host, describes “a good down-home feeling” at Rock Creek, which is managed by the U.S. Forest Service and hosts free music every Friday night from June through August. “It’s just really family-oriented,” Rice says. “It’s like one big community, and everybody knows everybody—and if you don’t, you get to know them.” Find out more › Search Rock Creek Recreation Area in Google. the nation. Its claim to fame is the scenic gorge that plunges 1,600 feet to the Russell Fork River; this “Grand Canyon of the South” is popular among hikers as well as kayakers, who come to paddle the river in the spring and fall. “It’s truly one of the most rugged and beautiful gorges and some of the best scenery that you’ll find anywhere in the eastern United States,” says Park Superintendent Austin Bradley. The park offers several activities onsite, including a recently opened water park that features five slides, a spray pad, a current channel and aquatic volleyball and basketball courts.

There’s a 12-acre lake where visitors can rent paddleboats, canoes and hydrobikes. Fishing is also popular; Bradley says the lake has good populations of crappie, largemouth bass and bluegill, while the river is stocked with trout, smallmouth bass and walleye. Like other state parks, the Breaks offers programming that’s centered on the natural environment and regional culture, with topics ranging from moonshine to wildflowers. Its lakeside amphitheater hosts three gospel-focused weekend music festivals each year: Memorial Day weekend in

Tipton Haynes photos courtesy of staff of Tipton-Haynes State Historic Site

May, Father’s Day weekend in June and Labor Day weekend in September. Off-site trips that can be booked through the park include elk viewing, zip-lining, horseback riding and tours showcasing Southwest Virginia’s coal mining heritage. Accommodations at Breaks Interstate Park cover the whole spectrum, with both primitive and fullhookup campsites to hotel rooms, cottages and cabins, including a few modeled after the ones in Gatlinburg, boasting hot-tub balconies with lake views. There’s also a charming restaurant and conference center with a great view of the gorge. Find out more › breakspark.com

A Storied Place Jonesborough photo courtesy of Mountain Photographics

Jonesborough, TN

If you’re looking for a classy weekend getaway that’s a little closer to town, historic Jonesborough is a great place to absorb a bit of culture. At the heart of the experience in this little 18th-century town is the art of storytelling. “We have something called Storytelling Live, which is in its 15th year. It goes from May until the end of October, and we have a different nationally known storyteller here every week,” says Susan O’Connor, director of programs at Jonesborough’s International Storytelling Center. “You hear a lot of different tellers from a variety of different cultures.” These storytelling sessions, often held in the afternoons, are referred to as concerts and are held in a 95-seat professional theatre. Just across from the storytelling center in Tennessee’s oldest town is the historic Eureka Inn, which features period-furnished rooms and a balcony overlooking the town’s main street. Jonesborough also has several charming bed-andbreakfast establishments. “It’s a unique and interesting town,” O’Connor says. Also known for its farmers market and local food market, this compact, walkable community has a handful of unique shops and restaurants. It hosts a big community festival around July 4th and the National Storytelling Festival in October. Find out more › historicjonesborough.com

History In Your Backyard Of course, Jonesborough isn’t the only place to get a hands-on dose of East Tennessee history. With all the unique historic sites around the Tri-Cities, it’s quite possible to fill a week of summer afternoons getting a taste of “America’s First Frontier.” The settlers who crossed the mountains in the 1700s—who left behind cities and towns for wilder lands—played an important role in the American Revolutionary War and in beginning the pattern of frontier exploration and settlement that would continue to move west across the continent.

JUL ’16 › tchealthyliving.com

This page: Exchange Place photos courtesy of Marshall Adesman

“The sites that we have in our part of upper East Tennessee are phenomenally interesting education sites that take us back to that time,” says Jennifer Bauer, park manager at Sycamore Shoals State Historic Park. “When you consider what a remarkable country America is today, there can’t be anything more important than understanding and becoming immersed in the roots of what we were—what we might call the birth of our nation.” The area’s historic sites—and there are many—are connected by a common story of lives carved from the wilderness and sacrifices made for liberty. In rough chronological order, here are a few. Davy Crockett Birthplace (Limestone) At a beautiful site on the Nolichucky River, famed frontiersman Davy Crockett is memorialized with a replica cabin and exhibits; there’s also the Crockett Tavern Museum in nearby Morristown. Find out more › tnstateparks.com/parks/about/davy-crockettbirthplace Sycamore Shoals State Historic Park (Elizabethton) Sycamore Shoals has a very nice museum and a reconstruction of Fort Watauga, which was built to protect an early settlement. It’s also home to the 1770s Carter Mansion and the site where the Overmountain Men mustered in 1780 and then went on to fight a turning-point battle of the Revolutionary War.

tchealthyliving.com › JUL ’16

The site, which also has a trail and butterfly garden, hosts several historic events, including the Siege of Fort Watauga in May, the Independence Muster in late June, the Liberty Drama in August and the Overmountain Victory Trail Celebration in September. Find out more › sycamoreshoalstn.org Rocky Mount Historic Site (Piney Flats) You can immerse yourself in 18thcentury Tennessee at Rocky Mount Historic Site, a historic farmstead where costumed interpreters speak as the people who lived there in 1791. They also interpret skills from that time, including the journey from sheep to shawl: the raising and shearing of sheep to the processing that took place to make wool clothing at the time. Rocky Mount also has a museum and often marks historic occasions—from the Declaration of Independence to the Emancipation Proclamation—with special events. Find out more › rockymountmuseum.com

Tipton-Haynes State Historic Site (Johnson City) This early 19th-century site includes a historic house that was owned by two prominent families, a law office and other buildings typical of the time: a servant cabin, a barn, a corn crib, a stillhouse and a springhouse; they’re explained on a guided tour. TiptonHaynes also holds special events that helps visitors immerse themselves in local history. Find out more › tipton-haynes.org

Exchange Place (Kingsport) A glimpse at life in the 1850s, Exchange Place is a historic farmstead with a house, smokehouse, springhouse, barn, granary, schoolroom and general store. “It’s our mission to portray life so people can have an experience,” says Billee Moore, who’s volunteered there for 35 years. “We do demonstrations of a lot of activities that would have been happening there, and we just sort of live in another century.” Find out more › exchangeplace.info Dave Miller Farmstead (Roan Mountain) At Roan Mountain State Park, the historic Miller Farmstead depicts life in the region during the early 20th century. Also, areas near the site offer exceptional mountain views. Find out more › tnstateparks.com/parks/about/roan-mountain

Hungry Mother State Park › Marion, VA Another great relaxation spot is on the beach—a beach that doesn’t require a seven-hour drive, a pricey hotel stay or expensive restaurant meals. The downside of the lake beach at Hungry Mother State Park: You can’t go surfing. The upside: It’s a peaceful place to lie in the sun, play in the sand and swim in the lake. Plus, there’s an awesome diving platform that you can swim out to and jump off of over and over. Swimming passes are included with a stay in the park campground or cabins, and free programs and activities are offered daily throughout the summer. Paddleboats and canoes are

available to rent, and a variety of other outdoor activities can be accessed. The park hosts a big annual arts and music festival in July, which has been going on for decades. “There’s enough activities that it would easily keep a family busy for a week,” says Nate Clark, park manager at Hungry Mother. “The other good thing about Hungry Mother is just that we’re in Southwest Virginia. We really like to think of ourselves not only as a self-sufficient state park but also a gateway to other opportunities and other places in the region.” Among the opportunities available to enjoy in Southwest Virginia: the music venues along the famous Crooked Road and the high-quality arts-and-crafts venues scattered throughout the region. The bottom line: You don’t have to travel far to have an amazing vacation.

JUL ’16 › tchealthyliving.com

This page: Hungry Mother photos courtesy of Virginia State Parks

Southwest Virginia’s Beach

HEALTH MATTERS Statistics show that over 40% of visits to internists are for intestinal issues, but 90% of those with intestinal issues never consult a physician. Many factors affect gut health often causing symptoms commonly associated with Irritable Bowel Syndrome (IBS), such as painful spasms, bloating, constipation and/or diarrhea. Simple steps such as adding fiber and probiotics (beneficial bacteria), eliminating fried foods and caffeine and learning to reduce stress can all help manage symptoms of IBS. Also valuable are peppermint oil softgels, naturally containing methyl salicylate, which has a calming, soothing effect on the gut. In 8 out of 12 published trials, there were statistically significant improvements in those taking peppermint oil soft-gels, such as reduced inflammation, bloating and spasms and considerable relief from constipation and diarrhea. Releasing later in the lower gut, these soft-gels target the area most needing relief. As always, we guarantee your satisfaction.

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NUTRITION FITNESS BEAUTY

H E A LT H Y

NUTRITION

Food For Hope

The most common brain tumor found in adults, glioblastoma, has no known longterm treatment.

Source: news.ufl.edu

Most patients live for a year to 15 months after diagnosis, but researchers at the University of Florida have recently found that a high-fat, low-carb diet that included a coconut oil derivative helped reduce the growth of these tumor cells in mouse models. This diet works by decreasing the energy supply the glioblastoma tumors need to thrive. Initially tested on mice, the diet was found to reduce tumor progression and extend lifespan by 50 percent. Although this isnâ&#x20AC;&#x2122;t a cure, itâ&#x20AC;&#x2122;s an effective treatment that researchers hope to expand to human cases.

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BEAUTY

Beauty Busters

Want flawless skin? Ditch toxic products for natural and organic skin care and makeup. Getting back to nature with farm-to-table foods, organic grocery store goods and sustainable living has swept many of us up in a whirlwind of healthier living. But your ingredient-checking shouldn’t stop at food.

Natural & Organic Solutions

Kick those harsh, bad-foryou chemicals to the curb once and for all and explore several of the all-natural and organic skin care and makeup lines out there. We’ve listed prices for foundations and facial cleansers to give you a price point, but we’ve also highlighted two budgetfriendly options.

tchealthyliving.com › JUL ’16

KJAER WEIS: The list of both Certified Organic and Certified Natural ingredients in this line is stunning. The Italian-made makeup is just as luxurious as it is good for your skin. You’ll pay $68 for your first foundation but can refill it for $40. Founder Kjaer Weis was aiming for modern design, luxury, sustainability and, of course, natural and organic ingredients when she created this line. Well done, KW. kjaerweis.com

100 PERCENT PURE: Like its name, this skin care and makeup line is 100 percent natural, cruelty free and free of artificial anything. Makeup products are fruit-dyed to achieve shades and colors, and there are more than enough pure cleansers, tonics and moisturizers to keep your face radiant. What we love most? Shipping and returns are always free. Foundations are $45, and facial cleansers are $29. 100percentpure.com

JUICE BEAUTY: This line takes skin care and makeup products to all-organic heights, packing them full of antioxidants. Products include green apple creams, scrubs, serums and cleansers formulated to have anti-aging and acne-clearing benefits. Hollywood’s green queen, Gwyneth Paltrow, recently introduced her PhytoPigments organic makeup line to Juice Beauty, too. If spending $42 on foundation and $22 on cleansers is about what you’d normally spend, this line of products has what it takes to clean up your whole beauty and skin care routine. juicebeauty.com

Sources: ncbi.nlm.nih.gov, cdc.gov, goop.com

id you know your skin—your body’s largest organ—absorbs approximately 64 percent of what you apply topically? Your skin is porous, and even though you’re not ingesting the lotions, body washes, soaps and makeup products you use, you’re still getting a good dose of the harmful chemicals many of them contain. Making the switch to all-natural and organic products will not only give you a healthier complexion, it’ll keep more toxins out of your body. And who doesn’t want that?

Beauty On A Budget

For all of you budget-savvy beauties, you can get the same glowing skin, clear pores and natural or organic treatment with these two budgetfriendly lines.

LEMONGRASS SPA: Lemongrass Spa products are all-natural or organic, handmade and include everything from makeup products, creams, scrubs and cleansers to sunscreens, bug sprays and products made especially for men or the kiddos. Founder Heidi Leist started by making the products herself, but now the business has expanded to thousands of independent consultants all over the country. The cleansing facial gel is $13, and the foundation is $20. ourlemongrassspa.com

GOOP: Paltrow also has a skin care line through Juice Beauty, but it’s named after her brand, goop. It promises to be “safe enough for our daughters, and powerful enough for those of us who have maybe spent too much time in the sun.” Sounds about perfect, right? You’re sure to get smoothing, anti-aging and radiance-boosting effects, but you’ll have to pay for it—the cleanser is $90, the moisturizer is $100 and the other four products range between $90 and $140. goop.com

AU NATURALE COSMETICS: Organic, non-toxic, vegan, paraben-free—these are just a few of the adjectives that make this makeup line worth trying. Lip, face and eye makeup products are handmade, sold online and carried in more than 100 stores worldwide. All products are made in the USA and are safe for even the most sensitive skin. The powder foundation is $32. aunaturale-cosmetics.com

JANE IREDALE: Founder Jane Iredale claims to be the first to bring makeup with skin care benefits to the market. Her mineral powders act as a foundation, powder, concealer and sunscreen—all in one. Face and body care products are also available, listing natural and organic ingredients along with customer reviews for each. The facial cleanser is $28, and the pressed mineral foundation is $42. janeiredale.com

ROOT: Root’s focus is natural, healthy skin care and makeup that performs well and doesn’t cost a fortune. These products leave out harmful chemicals and fillers, keeping only natural ingredients that are safe for all skin types. Mineral foundations provide buildable coverage and can be applied as a powder or liquid. Simply add a couple drops of water to some of the powder and mix together before applying to your face. Skin care products include cleansers, tonics, serums and creams. The foundation sells for $18, and the cleansers and tonics are around $6 or $7. rootpretty.com

JUL ’16 › tchealthyliving.com

H E A LT H Y

body

NUTRITION

No Mo’ Dishes!

Can we all agree that doing the dishes totally sucks? That’s why recipes involving one pot or pan sound instantly more delicious than their more complicated, this-will-definitely-lead-to-stacks-inthe-sink counterparts. Check out these two we’ve rounded up—they’re simple, streamlined and guaranteed tasty.

One-Pan Garlic and Citrus Chicken w. Sweet Potatoes and Brussels Sprouts

An entrée and two sides sounds like a sink full of dishes, but that doesn't have to be the case. Take this recipe by Marzia Aziz of Little Spice Jar (littlespicejar.com) for example.

One-Pot Gnocchi with Spinach and Chicken

One-pot pastas are common fare, so flip the script with gnocchi and healthy, filling add-ins like chicken and spinach. Blogger Amy Dong of Chew Out Loud (chewoutloud.com) really nailed this one.

2 2 1 1⁄2 1 1⁄2 1 4 1

tbsp salted butter tbsp all-purpose flour cups whole milk cup chicken broth tsp nutmeg tsp onion powder cloves garlic, minced package (8oz) thinly sliced baby bella mushrooms

1 1 2 1⁄2

lb. shredded rotisserie chicken (17.5) oz package potato gnocchi (usually found in the dry pasta aisle; not frozen) cups baby spinach leaves cup freshly grated Parmesan cheese Kosher salt and freshly ground black pepper

Preheat oven to 425°F with rack on upper middle position. › In a deep, oven-safe skillet, melt butter over medium heat. › Add flour, and whisk for 3 minutes until a smooth roux forms. › Whisk in milk and chicken broth until incorporated. › Simmer, whisking constantly until slightly thickened (about 5 minutes). › Whisk in nutmeg, onion powder, garlic, kosher salt and ground pepper to taste. › Add shredded chicken, mushrooms, uncooked gnocchi and spinach to mixture. › Stir gently until coated. › Sprinkle Parmesan evenly over top, and bake in oven 15 to 20 minutes until sauce is bubbly around the edges and gnocchi is tender. › If desired, broil 2 to 3 minutes to brown top. Recipe and photo courtesy of Amy Dong of Chew Out Loud, chewoutloud.com.

tchealthyliving.com › JUL ’16

6-8 2 2 1 1 2 1 1 1⁄2 5 1 1

chicken breasts or thighs tsp lemon zest + 2 tbsp lemon juice tsp orange zest + 2 tbsp orange juice tsp lime zest + 2 tbsp lime juice tbsp minced garlic tbsp sugar tsp red pepper flakes tsp salt tsp black pepper tbsp olive oil, divided lb. Brussels sprouts, halved lb. sweet potatoes, 1-inch dice

Position rack near the center of the oven, and preheat to 425°F. › Combine zests, juices, garlic, sugar, red pepper flakes, salt, pepper and 3 tablespoons of olive oil in medium bowl. › Stir until sugar dissolves. › Place chicken in gallon zip-top bag. › Add marinade to the bag, zip and toss. › Allow chicken to marinate 20 minutes. › Combine Brussels sprouts and sweet potatoes around edge of sheet pan. › Drizzle with remaining 2 tablespoons of olive oil, adding salt and pepper to taste. › Place chicken in center of pan, and drizzle half of marinade over top. › Bake for 25-30 minutes or until internal temperature registers at 165°F. (If the chicken starts browning too quickly during roasting, cover tray loosely with a piece of foil.) Recipe and photo courtesy of Marzia Aziz of Little Spice Jar, littlespicejar.com.

MIND HOME FINANCE

H E A LT H Y

MIND

Have You Hugged A Tree Today?

If you’re a woman, you might want to go outside and snuggle up to a tree or two—or at least make sure there are a few that grow where you live.

Source: newser.com

Scientists analyzed the questionnaires of over 100,000 women and determined ladies who resided in areas with the most vegetation had an overall 12 percent lower mortality rate than those who lived in barren areas. The main factors of reduced mortality rates in vegetated areas include cleaner air, more social interaction, more people engaging in physical activity and better mental health in individuals. So step outside and be thankful for the greenery all around—it might just save your life.

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MIND

Make It Personal

If you’re a sentimental soul, you’re going to want to start saving your pennies. Gone are the days of wearing plainold, store-bought costume jewelry. Today, the trend is to personalize it. And the best part? It’s totally affordable. Read on to find out some of our favorites that you’re sure to love, too.

Birthstones/ Family Jewelry This one’s a classic— but with a twist. Sure, you could order a typical family ring with everyone’s birthstone on it. Or, you could order a pendant charm or necklace that’s just as unique as your family. We love Etsy (etsy.com) for any and all personalized or handmade items. Our favorites include the family tree jewelry and charm bracelets.

tchealthyliving.com › JUL ’16

Signature/ Handwriting Jewelry

Now you can take Grandma’s, Mom’s or Dad’s signature or special message of love and have it turned into a keepsake piece of jewelry. Still have the first time your child wrote his or her name? That will work, too! You can check out Etsy for a great variety of options, including engraved bracelets and necklace charms or a pendant composed of the writing itself. Now that’s cool!

Hand-stamped Jewelry

Hey, guess what? A quick Etsy search will yield hundreds of examples of handstamped jewelry for your choosing. From inspirational sayings to your children’s birthdates, just about anything can be stamped onto jewelry. Even the guys can get in on the act with fancy-shmancy cufflinks and tie clips. Some popular choices include your kid’s or significant other’s name(s), favorite psalms or nursery rhyme lines. I love you to the moon and back sound familiar? Add birthstones or other bling to jazz it up a bit.

Origami Owl

A fan favorite, Origami Owl features “living lockets” in the form of necklaces, bracelets and even watches. With a variety of size options available, the charms, stamped plates and stones are fully customizable. Seriously, the options are endless. Occupations, hobbies, sports, causes—you name it, there’s a charm for it. Some of our favorites include the new MLB series and the funky summer charms, including fun shapes like fruity drinks, bathing suits, palm trees, watermelon and more. Check out the cute emoji charms as well. The charms are inexpensive, making it easy to change them out according to your mood (or the season). All lockets can be purchased at origamiowl.com, and if you need help crafting the perfect piece, you can locate a designer at origamiowl.com/designsearch.

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3101 OAKLAND AVE. | 423-952-0888 WALLACESUBARUJOHNSONCITY.COM

ABBEY & ELLE *ACCORDING TO SUBARU FACILITY REPORTS-ATLANTA ZONE.

JUL ’16 › tchealthyliving.com

H E A LT H Y

vibe

MIND

Apps That Organize

Are busy schedules and deadlines costing you time and throwing you into stress overload? Here are a few apps that have been formulated to set reminders, save documents and ease you into a stress-free bliss. OK, we might be exaggerating a bit, but seriously, these are some cool apps. Check ‘em out!

Dropbox

IF By IFTTT

Evernote

Mint

Wunderlist

Free Available for iOS, Windows, Android

Free Available for iOS and Android

Free Android, iOS and desktop

Free Available for iOS and Android

Free Available for all platforms

Short for “if this, then that,” this productivity app is an ingenious way of connecting your favorite apps together. If, for example, you join your Instagram to your Gmail, any picture you post will automatically be sent to your email. With so many collaborations available to suit your needs, it’s the newest fast and easy way to save and share social media files.

This all-in-one productivity booster keeps all your calendars, lists and presentations in one place. You can easily create documents and collaborate with others to help GTD (get things done). And with access to your notes on any device, you never have to worry about forgetting that spreadsheet for your next budget meeting. Whew!

Organizing your finances can be frustrating and time consuming. With the Mint app, you can access your bank accounts quickly and create custom budgets to help you save and be successful. Notifications are also sent to your device for any unusual spending, keeping you worry-free and your bank accounts full.

Do you have a strong desire to get things done on time? Wunderlist enables you to create todo lists and set due dates and reminders for yourself so everything is done on time. You can also manage your lists with friends and colleagues with just a click of a button. Making a list and checking it twice has never been easier.

One of the largestgrowing storage apps on the market, this tool is the go-to for storing precious photos, documents, presentations and other important files. Once synced, you can be sure to never lose your files, as they are backed up on all your devices. Oh, and an added bonus: You can share and edit your files with anyone.

tchealthyliving.com › JUL ’16

CASA of Northeast Tennessee presents the

11th Annual Golf Tournament Where: Johnson City Country Club When: Monday, August 22, 2016

dayg Sunn n Eve i

e e T r Pa

b try clu e coun h t t a t 21 ers Augus o play Free t r guests) o ($35 f d, and ic, foo s u m Live wine

2 and 4 person scramble

2 Flights: 8:30am and 1:30pm

Hole-in-1 prizes worth over $10,000 $150 per player

423-461-3500

www.casanetn.org JUL ’16 › tchealthyliving.com

H E A LT H Y

vibe Taste For Travel

Chase your dream vacation. The Chase Sapphire Preferred Card offers one of the best rewards in terms of travel points. From your signup date, you can earn 50,000 points if you spend $4,000 on purchases in the first three months. That’s equivalent to $625 toward your next flight or hotel stay. Can you say hello, piña coladas? And, as an added bonus, you earn double the points on any dining and travel expenses. AdVenture is out there! This may seem like a simple travel card, but the Capital One Venture card is heavy in rewards. This card is perfect for those with an appetite for exploration. With every dollar you spend you earn two miles points, which can be redeemed at any time for travel rewards. Discover the world. This new travel card from Discover offers 1.5 mile points for every dollar spent on purchases. And at the end of your first year, they’ll match the points you’ve earned! That’s equivalent to three times the miles on all purchases. For those of us who can’t take time off to travel, no worries mate! You can redeem your miles for some cha-ching, too! And there’s nothing better than money in your pocket, right?

Ready, Set, Swipe!

Credit cards. They may seem scary and have the potential to cause a lot of financial strife, but when chosen (and used) carefully, they can also reap many rewards for you and your bank account. The following are some of our top contenders for credit cards that offer the best bang for your buck, whether you’re traveling abroad or to the grocery store.

tchealthyliving.com › JUL ’16

Rack Up Rewards FREEEDOOOOM! Did you read that in Mel Gibson’s voice? Good, because Chase’s Freedom Rewards card is ranked as the best cash back credit card from thesimpledollar.com, as it offers 5 percent cash back. There’s also quarterly cash back opportunities, so you can earn rewards all year long. And with zero percent APR for 15 months and no annual fees, there’s endless possibilities for you to save without putting your pocketbook on the chopping block.

ALL ABOARD THE AMERICAN EXPRESS. If you’re looking for a card that will provide the most perks, the Premier Rewards Gold Card from American Express provides users with 25,000 membership rewards points if you spend $2,000 on purchases in the first three months. This card is ideal for everyday purchases like gas and groceries (double the points) and also for frequent travelers. The great thing about these rewards is that they can be redeemed for hotel stays, airfare, statement credit and merchandise. Next stop: savings station!

Sources: wisebread.com, thesimpledollar.com

FINANCE

Bank Americard the beautiful. The Bank Americard Travel Rewards credit card is a great option if you’re trying to rack up mile points. Like the Discover card, you earn 1.5 points on every dollar spent. One difference, however, is that there isn’t an expiration date for when you can use the points you earn. In other words, go ahead and start saving for that summer beach trip with the kiddos. Another plus to this card? There are no blackout dates or restrictions, and if you’re already a Bank of America customer, you earn an extra 10 percent in points on every purchase.

Where The Sinclairs

meet the

Virginia Highlands.

every family has a story. what will yours say? Set deep within the Virginia Highlands, The Virginian is a private, residential community with a deep heritage. Now, your family can be a part of this history. Experience the best of quiet, country living with a Tom Fazio-designed course, fly fishing, horseback riding, mountain biking, tennis and more. To learn about life here, visit TheVirginian.com. Homes from $450k. 276.645.6950 | 22512 CLUBHOUSE RIDGE, BRISTOL, VA 24202

Free Delivery

Prescriptions delivered free of charge to your home or work in Johnson City, Kingsport and Elizabethton. Free delivery by mail for locations outside the area.•

Next time your prescription is filled, simply select the free delivery option. Request refills one of three ways: ❶ Mountain States Pharmacy App ❷ MountainStatesPharmacy.com ❸ By phone

MountainStatesPharmacy.com *Free mail delivery within the contiguous United States. Some restrictions may apply.