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We provide spine care excellence with a caring touch using cutting-edge technology. We believe in providing state-of-the-art spine care, including microsurgery, discectomy, laminectomy, minimally invasive, artificial disk, motion-sparing technology, fusion and kyphoplasty.
A graduate of Louisiana State University,
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Dr. Lorio completed his general surgical internship and orthopaedic residency at the State University of New York at Buffalo. Dr. Lorio is double board certified in spine and hand surgery along with general orthopaedics. Dr. Lorio completed the Simmons Spine Fellowship and a clinical practice fellowship with Dr. Hanson Yuan at the Health Science Center Syracuse. He is a member of the American Boards of Orthopedics and Spine Surgery and the North American Spine Society, among others. Recognized by the Profiles of Hand Surgery in North America, Dr. Lorio is an assistant clinical professor at East Tennessee State University.
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march
FEATURES
Reaping The Benefits › P A G E 24
Aside from the cost of a good pair of running shoes, running is a sport that doesn’t have to break the bank. › By Leigh Ann Laube
From AGH! To Ahhhh › P A G E 30
COVER
Whether you need help relaxing after a long day, tips to beat stress or a combination of both, we’ve compiled a great list of relaxation and stress-busting techniques to help you kick your tension to the curb. › By Cealia Athanason
Upcycled Cities
›
2016
P A G E 18
City revitalization efforts over the last decade have been transformative across the Tri-Cities, with the three downtowns— and even the surrounding communities—gaining a new life and energy that just keeps growing. › By Debra McCown
TRI-CITIES
ABOVE PHOTO BY WWW.FRESHAIRPHOTO.COM; COVER PHOTO BY PETER MONTANTI
DEPARTMENTS
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P A G E 37
vibe
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TRENDS | NEWS | PEOPLE
INSIGHT | ADVICE | SOLUTIONS
NUTRITION | FITNESS | BEAUTY
MIND | SPIRIT | FINANCE
By Grace Cali, Laurel Gillum, Leigh Ann Laube, Debra McCown & Melissa Peterson
By Cealia Athanason, Grace Cali & Laurel Gillum
By Cealia Athanason, Grace Cali & Katie McPherson
By Cealia Athanason, Grace Cali, Laurel Gillum & Katie McPherson
›6 ›8 › 10 › 12
Tail-wagging therapy. One sweet festival. Abolish anxiety. Business Bites to start your day.
› 14 All about ADHD. › 16 Rhinovirus vs. ragweed.
› 38 Become an eyeshadow expert! › 39 Cheating with cauliflower. › 40 Much ado about matcha. › 41 Fitness myths revealed.
› 44 › 45 › 46 › 48
House cleaning hacks. Can you take criticism? How to have more money. Paging Dr. You.
MAR’16 › tchealthyliving.com
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TRENDS NEWS PEOPLE
H E A LT H Y
NEWS
The Powerful Papaya
A study by a University of Florida researcher and his colleagues in Japan has documented the papaya’s incredible effect against a variety of lab-grown tumors and cancers, such as cervix, breast, liver, lung and pancreatic cancer.
Source: news.ufl.edu
Researches exposed 10 different types of cancer cells to an extract made from dried papaya leaves and then measured the effect it had after 24 hours. Papaya slowed the growth of tumors in all of the different cancer cells. Due to these findings, in the future, papaya extract could be used to treat conditions such as inflammation, autoimmune disease and maybe even some cancers. Until then, eat up!
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PEOPLE
Vitamin K-9
Therapy dogs bring smiles to hospital patients and staff.
› By Leigh Ann Laube / Photography By Peter Montanti
A
s soon as 4-year-old Freddy and his friends, Patches and Mojo, enter Holston Valley Medical Center in Kingsport, it’s obvious they are well known and well loved. The red bandanas tied around their necks signify that it’s completely acceptable for hospital staff, patients and visitors to stop what they’re doing, bend down and give them as much attention as possible. Freddy, Patches and Mojo are three of the hospital’s 40 pet therapy dogs. Not to be confused with service dogs—who aren’t to be touched by others. Therapy dogs are there to be petted, hugged and loved on. “These dogs are for touching, feeling. These dogs are part of a healing environment,” explains Susan Bowers, events coordinator for Holston Valley’s pet therapy program. “These dogs have unconditional love. They don’t care what you look like. They provide themselves to be snuggled and loved and petted.” The Therapy Dog Service at Holston Valley is a volunteer program of owners and their dogs. Holston Valley’s program was started in 2003 but had limited participation at first. Then, in 2010, Bowers says a doctor asked for the program to be revived. “It has just taken off and grown exponentially,” she adds. “These dogs can go anywhere in the hospital as long as the patient is not in contact precaution.”
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Freddy, a terrier mix, has been These dogs have making the rounds for three years. unconditional Patches, an 8-year-old Spaniel, is a love. They rescue dog that has been part of the don’t care what program for five years. Freddy and you look like. Patches belong to Bowers. They provide Mojo is a 9-year-old toy poodle owned by volunteer Cindy Ellington. themselves to Though blind now, Mojo senses when be snuggled and others are around and whimpers when loved and petted. he thinks Freddy and Patches are the › Susan Bowers only ones getting attention. Holston Valley has around 20 active human volunteers who bring their dogs to the hospital several times a month. Marie Cope and 6-year-old Lucy, a rescue Pekingese/shih tzu mix, visit three hospitals in the Mountain States Health Alliance system, which has its own pet therapy program. “I visit on Mondays at Franklin Woods [Community Hospital], Thursdays at the [Johnson City] Medical Center and once a month at Niswonger Children’s Hospital. We love all the places we go. We love visiting the patients,” says Cope.
Lucy is Cope’s second therapy dog; her first was a Gordon setter. When he died, she began looking for a smaller therapy dog that could be put in a patient’s bed or wheelchair. “She [Lucy] was so well-behaved and such a cuddler I just knew she would be perfect,” says Cope. At Niswonger, Cope and Lucy are escorted by a child life specialist. At Franklin Woods, they’re allowed to sign in and wander through the hospital to visit any area except the isolation rooms. Patients are more than welcome to play with and cuddle Lucy. At JCMC, Cope is given a printout of patient’s names and room numbers. “Very few don’t want Lucy to visit. Maybe they have an allergy or fear of dogs. We’re always well-received,” Not only are the she says. dogs calming to At both Holston Valley and Mountain patients, they’re States Health Alliance, dogs go also a calming through certification from Therapy presence to the Dogs International, an organization staff, and it’s not dedicated to regulating, testing and unusual for staff registration of therapy dogs and their to request a visit. volunteer handlers.
Although most dogs can be taught obedience and manners, therapy dogs have a special, inherent temperament. Once the dogs are certified, their owners complete an orientation program at their respective hospital. The dogs are non-breed specific. They are rescues, mixed breeds, purebreds and shelter dogs. Once Freddy, Patches and Mojo have received an appropriate amount of attention in the Holston Valley lobby, it’s time to move to patient floors. When the elevator opens on the second floor, the dogs are instantly greeted by staff at the nurses’ station, one of which has dog treats. The dogs make their way to the first patient’s room—an elderly man who had requested a visit. While petting the dogs, he tells Bowers, Ellington and the nurses that he doesn’t have dogs of his own, but that a neighbor’s dog visits him at home. Across the hall, the three canines visit a female patient—one who had previously been arguing with the nurses and not talking to them. Her disposition changes immediately, and she puts Freddy in bed with her. While he drifts off to sleep, she talks about the rescue dog she has at home. As the dogs leave her room, she sends Patches off with a “Bye, handsome!” Not only are the dogs calming to patients, they’re also a calming presence to the staff, and it’s not unusual for staff to request a visit. “Research has shown that dogs can lower blood pressure and ease stress,” says Bowers. “They represent the normal world.” Mountain States’ program has between 35 and 40 volunteers, with roughly 40 dogs, according to J. Van Cooper, patient-centered care coordinator. The program is always looking for new volunteers. “You can never have too many,” Cooper says. To learn more about how to get involved with Holston Valley’s pet therapy program, call the hospital’s main line at (423) 224-4000 and ask for volunteer services. To learn more about Mountain States’ program, visit mountainstateshealth.com/patients-and-visitors/pet-therapy.
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NEWS
Maple Syrup In The Mountain Empire
The Tri-Cities region may not be known for maple syrup, but it’s still part of our local heritage. › By Debra McCown And in a handful of places around the area where homemade syrup is still a thing, now is the height of the season.
O
This year the Mount Rogers Maple scar Wagner, a volunteer at Syrup Festival, the area’s largest, will Johnson City’s Tipton-Haynes be held April 1-2, from 8am to 5pm Historic Site who taps trees on each day. the property to make syrup each year, The festival, a fundraiser for says the timing depends on when the the Mount Rogers Volunteer Fire sap starts running. Department & Rescue Squad, has three “For maple syrup to run, the parts: an all-day pancake breakfast temperature has to get below freezing and craft fair at the old Mount Rogers and then rise above freezing,” he says. School; festivities at the “If the temperature stays fire house with music, above freezing for several hot dogs and tours of days, the sap will stop We have to boil the sugar house where running. Or if it goes 40 gallons of sap the syrup is made; and below freezing, then the the opportunity to drive stuff won’t run at all.” to get a gallon up the mountain and see In each tree, a hole is of syrup, so the drilled and a tap installed name of the game where they tap the trees. There, strings of that allows the watery is boil, boil, boil. tubing carry sap from the sap to run into clear › Oscar Wagner trees to a large holding jugs. Then, it’s boiled to tank; from there, it’s put concentrate the sugar. into another tank and “We have to boil 40 driven down to the sugar house. gallons of sap to get a gallon of syrup,” “They start in January putting the Wagner says, “so the name of the game taps out in the trees and getting the is boil, boil, boil.” water, and then they bring it down and Historically, he says, maple syrup start boiling it off,” says Bill Proffitt, was a bit like whiskey: a high-value who helps with the fire department product that could be sold outside the and festival. area. Today it’s a bit of a novelty— “It tastes good. Put that on pancakes, something celebrated with a low-key and golly, you need a dozen or two of event at Tipton-Haynes in February them. I eat my breakfast down there, and a much larger festival in Whitetop, and dinner, too.” Virginia, in early spring.
APR
1-2
8
Want to go? › MOUNT ROGERS MAPLE SYRUP FESTIVAL › April 1-2, 8am-5pm › mtrogersvfd-rs.com/maple-festival or (276) 388-3779
tchealthyliving.com › MAR’16
HEALTH MATTERS Essential oils are highly concentrated aromatic extracts derived from leaves, blossoms and resins of herbs, flowers and trees. Used traditionally world-wide for thousands of years, essential oils have a revered reputation for their potent, therapeutic effects in healing, soothing and purifying our bodies, emotions and environments. Added to skin creams, lotions, shampoos and bath salts or used in humidifiers, potpourris and diffusers, these therapeutic oils gently impart their curative powers. We feature an array of essential oils from peppermint (for congestion and headaches) to lavender (for anxiety and insomnia). We’ll give you information about using our therapeutic-grade essential oils to help you relax, revitalize, relieve pain, aid breathing and improve sleep, as well as deodorize and sanitize your home and dispel insects and rodents. We also offer a variety of room diffusers. It’s a lot of fun to make your own simple, unique blends, as well.
Patsy Meridith, CNC Certified Nutrition Consultant Owner of Natural Foods Market
423-610-1000 3211 Peoples St., Ste 74 Johnson City, TN NFMonline.com
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MAR’16 › tchealthyliving.com
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BE THE FIRST TO SHARE SOMETHING ABOUT YOURSELF. Meeting someone new? Instead of
limiting yourself to a conversation based on typical small talk, why not share a funny story or talk about something you are passionate about once the preliminary questions wind down? Once you let your wall down, others will likely follow suit.
The Social Scene
Each month we create a new challenge for our readers to try to improve their health and wellness. This month we are challenging you to put yourself out there, to break out of your shell and to throw the word “anxiety” out of your vocabulary for good.
The Issue
More than 200,000 cases of social anxiety are diagnosed in the United States every year, making anxiety a chronic mental health condition. In grade school, a smile was likely to land you a friend plus a partner for science fair—it’s not as easy for grown-ups. Simply placing yourself in social situations is one thing; befriending new acquaintances is a whole new ball game. 10
tchealthyliving.com › MAR’16
The Challenge
Overcome your social anxiety by continuing (or starting) to put yourself out there.
ASK INTERESTING QUESTIONS. Everyone is unique, everyone has a funny quirk and everyone has a talent. Ask questions about your future pal, and find out what it is about them that you are going to like best. The best questions can even be a little bit goofy. Giving someone the right to brag can be fun— at least for a little while. SWITCH OFF YOUR IMAGINATION. Use your imagination constructively, not to scare yourself. Trying to imagine what people are thinking, why they just crossed their arms or what they meant by that last comment is enough to drive you insane. Don’t overthink things. We can’t control what people think of us, but we can influence it. Use your first impression to knock em’ dead. BE YOURSELF. We saved the most simple (and
sometimes the hardest) advice for last. Be yourself. It works. Trying to come off as perfect is not the key to confidence. In fact, showing people the less-thanperfect side of your personality may just work to your advantage. Just remember, no one is perfect.
Sources: socialanxietyinstitute.org, lifehacker.com, uncommonhelp.me
TRENDS
PROMOTIONAL FEATURE
Look Good, Feel Good InMode™ Aesthetic Medical Solutions Now Available At Cosmetic Laser Skin Care, The Med Spa at Johnson City Eye Clinic!
C
osmetic Laser Skin Care has committed to the adage “out with the old and in with the new” in 2016 as we continue the many improvements to the Med Spa at Johnson City Eye Clinic. The InMode state-of-the-art treatment technologies, including facial resurfacing and rejuvenation, face and body remodeling, pigmentation correction, hair reduction and body contouring to include cellulite treatment, is now available! The InMode system allows our doctors and licensed estheticians to treat a wider range of patients by selecting the correct device based on your individual skin type, concerns and lifestyle. The InMode exceptional collection of comprehensive, non-invasive applications allows for decreased downtime and discomfort. The investment is considerably less than previous technologies and provides a greater result. The InMode Fractora™ provides the results of traditional laser resurfacing without the associated downtime, prolonged redness and pigmentation drawbacks. Say good-bye to moderate to deep wrinkles on your face and neck! And acne scars are a thing of the past. Lumecca™, InMode’s IPL (intense pulse light) is optimized to treat a variety of facial pigmentation issues, including superficial vessels, skin texture and/or photo (sun) damage. Lumecca™ has enhanced potential for treating light and darker skin types.
InMode’s Forma™ and Forma Plus™ provide non-ablative thermal treatments to tighten sagging facial and neck areas. Lax, low fat areas like arms, navel, knees and inner thighs are treated comfortably and effectively with radio frequency currents. Combine the Forma Plus™ with Body FX™ to treat cellulite using a high voltage pulse delivered to problem areas. These non-invasive electrical pulses effectively target problematic fatty tissue, eliminating cellulite and re-contouring tummies, thighs, buttocks and hips. Diolaze® is the laser hair removal feature of the InMode group of treatment options. Decreased treatment time and unparalleled patient comfort and safety, the Diolaze™ is your best option for removal of unwanted facial and/or body hair. The Diolaze™ includes a built-in cooling mechanism to render it virtually painless! Unlike any other such treatments, InMode is a relaxing experience, much like a gentle massage. Most often, the results are immediate and will become more evident with every treatment. Cosmetic Laser Skin Care offers a multitude of additional options to enhance your InMode experience. Opt for a microdermabrasion for added texture and polish or a light chemical peel for sunspots or augmented brightening. Consider Dermaplaning for polishing and removal of fine peach fuzz for a dewy, more youthful complexion. The Rejuvapen microneedle therapy not only corrects texture and wrinkles, you will also leave with radiant, supple skin. Call today to schedule a consultation with one of our licensed estheticians. We can’t wait to show off our new and improved Med Spa! the Med Spa @
COSMETIC LASER SKIN CARE › 110 Med Tech Parkway, Johnson City › cosmeticlaserskincarejc.com › (423) 926-2200
MAR’16 › tchealthyliving.com
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H E A LT H Y
beat The Best Start
Franklin Woods Community Hospital has become the first hospital in Tennessee to earn Perinatal Care Certification from The Joint Commission, which recognizes Joint Commission-accredited hospitals committed to achieving integrated, coordinated and patient-centered care for mothers and their newborns. “Achieving this certification recognizes an organization’s commitment to healthy mothers and healthy babies,” said Wendi Roberts, RN, BA, MS, CLNC and executive director of the Certification Programs for The Joint Commission. “The certification gives providers an unparalleled advantage when it comes to preparing mothers for labor and delivery, while also being able to help them if complications arise.”
A Warm Welcome
Mountain States Medical Group– Cardiology welcomes Nick Cavros, M.D., to its team. Dr. Cavros is a boardcertified cardiologist who specializes in cardiovascular disease and interventional cardiology. Dr. Cavros earned a medical degree from the National and Kapodistrian University of Athens, Greece, completed his residency in internal medicine at Eastern Virginia Medical School in Norfolk, Virginia, and completed two fellowships in cardiovascular disease and interventional cardiology at Lankenau Medical Center in Wynnewood, Pennsylvania. He is a Fellow of the American College of Cardiology.
A New Leader
Mountain States Health Alliance officials recently announced that Lisa Carter, RN, MSN, NE-BC, has been named chief executive officer of Niswonger Children’s Hospital. Carter has been serving as interim CEO for Niswonger Children’s Hospital since September and previously served as vice president and chief nursing officer for Niswonger and for Johnson City Medical Center. Officials from Mountain States Health Alliance formed a search committee composed of community leaders and physicians to lead the process of finding a new CEO. Candidates were screened until two finalists were recommended. Niswonger Children’s Hospital benefactor Scott Niswonger also participated in the interviews of the finalists as a representative of the donor community, which has been so important to Niswonger Children’s Hospital.
Experience Pays Off
Herb Ladley, M.D., who has played a key role in establishing Holston Valley Medical Center as one of the nation’s highest ranking hospitals, has been named the facility’s chief medical officer. In this role, Dr. Ladley will work collaboratively with other members of the administrative team to lead performance improvement, resource management and quality-related activities. He has served as Holston Valley’s interim chief medical officer since June. Dr. Ladley brings extensive experience to the position, having served as Wellmont’s vice president of cardiovascular services since 2010. Earlier in his career, he was president for 10 years of Cardiovascular Associates, the predecessor of the Wellmont CVA Heart Institute.
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Finding A Solution
A $40,000 grant from the Tennessee Board of Regents is helping one East Tennessee State University fellow continue his long-standing interest in studying prescription drug abuse. Dr. Rajkumar Sevak, one of two inaugural fellows at the Bill Gatton College of Pharmacy at East Tennessee State University, was awarded the TBR grant to conduct research related to prescription stimulant misuse on college campuses. “I’ve always been fascinated about why people take prescription stimulants non-medically,” said Sevak, who has conducted research on the topic in the past through his work as a faculty member at the University of California, Los Angeles. “There is a safety halo around these drugs. People think they are safe because they are FDA approved and because they aren’t illegal street drugs.”
INSIGHT ADVICE SOLUTIONS
H E A LT H Y
INSIGHT
A Better Option?
Phenylephrine is an FDA-approved drug that is intended to relieve sinus congestion. It can be found in any overthe-counter section of your local pharmacy.
Source: ufhealth.org/news
However, a recent study conducted by the Allergy & Asthma Medical Group & Research Center in San Diego discovered that phenylephrine’s regular dosage is no more eective than a placebo in relieving sinus congestion. That being said, scientists suggest patients consider using non-prescription oral pseudoephedrine or another alternative, such as topical decongestant sprays, when treating sinus congestion.
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Attention, Please Let’s talk about ADHD in kids.
Almost 9 percent of children under the age of 18 have ADHD in the United States. We’re here to help you learn what causes symptoms, stay up-to-date with some of the latest scientific research and practice ways to positively interact with, teach and support kids with ADHD.
Know The Symptoms
ADHD stands for Attention Deficit Hyperactivity Disorder, and it typically runs in families. Developmental behavioral pediatrician Mark Bertin, M.D., compares ADHD to an iceberg. Above the water, you see symptoms like poor focus, daydreaming and a lack of listening skills. But, below the surface, those and other issues are caused by an impaired executive function that Bertin calls “an inefficient, off-task brain manager,” which means children with ADHD have more trouble managing things like attention, actions, tasks, information, emotions and effort. Understanding the lack of management skills can help parents understand their child better. Mayo Clinic experts encourage parents to incorporate training, education and counseling along with medication to treat their child effectively.
ADHD Stats
Here’s a snapshot of ADHD in America:
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Recent Research
Parenting Pointers
Environmental factors may be affecting kids with ADHD, and girls with ADHD may be more likely to be obese. Two recent studies are hoping to shed some light on the topic.
Source: statisticbrain.com, cdc.gov
Sources: additudemag.com, cbsnews.com, oregonlive.com, statisticbrain.com, psychcentral.com, mayoclinic.org, webmd.com
Lead Exposure
In a recent study of almost 400 kids between the ages of 6 and 17, half with ADHD, researchers at Oregon Health & Science University’s Doernbecher Children’s Hospital found that lead exposure, even in miniscule amounts, may aggravate ADHD symptoms. “One of the myths about ADHD is that this is just a genetic condition,” says Joel Nigg, lead investigator and director of OHSU’s ADHD program. “While we know genes play a role, we’re proving that environmental pollutants are part of the story.” Of the children tested, all were within a safe lead exposure range as defined by the CDC and the ones who had ADHD along with a certain mutated gene that helps to control the effects of lead in the body exhibited more severe ADHD symptoms. According to the oregonlive.com article about the study, “The evaluations confirmed that children with ADHD, the mutated gene and small amounts of lead exposure had more severe symptoms.”
ADHD & Obesity
In a recent study by Mayo Clinic, researchers found that girls with ADHD may be twice as likely to be obese in childhood or early adulthood than girls without ADHD. The 1,000-person study showed that differences in the brain that cause ADHD can also cause eating disorders. “Girls with ADHD may not be able to control their eating and may end up overeating,” says Dr. Seema Kumar, a pediatrician and researcher at the Mayo Clinic’s Children’s Research Center. “Because kids with ADHD don’t have impulse control, it may also play a role in this.” Children with ADHD often struggle with sleep issues, which can also contribute to weight gain. And although girls with ADHD aren’t destined to be obese, doctors definitely recommend that parents and physicians monitor their child’s eating habits and make sure they get regular exercise, both of which are healthy habits to begin during the adolescent years anyway— whether your child has ADHD
8.4% 1.21%
Children between ages 3 and 17 that have been diagnosed with ADHD
Americans that have ADHD
3%
Whether you’ve been raising a child with ADHD for years or your child was just diagnosed, here are a few ways to help him or her grow and succeed.
1
SHOW YOUR CHILD ACCEPTANCE.
2
PUT BAD NEWS IN PERSPECTIVE.
3
No child is perfect, but the unconditional support and acceptance you give your child will help him or her build confidence, a capable attitude and positive self-esteem. If your child had diabetes or allergies, you would tend to those specific needs. In the same way, your child with ADHD has certain needs. Try not to be discouraged when you receive negative feedback about your child whether it’s from teachers, kids or other parents. Just keep working with your child and his or her teachers and doctors.
USE DISCIPLINE AND PUNISHMENT CORRECTLY. Discipline and
punishment are two terms that often get confused. Discipline is positive training used to teach children how to behave by explaining wrong behavior and ways to behave better in the future. Punishment demonstrates the consequences of bad behavior and should be used as a last resort—like when your child refuses to listen or obey.
4
The increase in diagnoses of ADHD between 2004 and 2014
FOCUS ON POSITIVE BEHAVIOR. Train yourself to
look for your child’s positive behavior. Praising your child when they behave well will reinforce the way you desire him or her to act.
7
The average age that a child is diagnosed with ADHD
Boys
They’re more than twice as likely as girls to have ADHD
MAR’16 › tchealthyliving.com
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INSIGHT
Only The Nose Knows
Between the cashier who decided to wipe her nose before handing you change and the man who basically showered you with a sneeze, that runny nose and those itchy eyes could definitely be chalked up to a cold. Then again, it could also be allergies. The following are some helpful tips for determining whether your pollen allergy is acting up or if cold season has finally got you down.
The virus that causes a cold is contagious. People can pass the virus from one person to another by simply shaking hands or touching germy objects. However, if it’s just the common cold, our immune system will usually do its job and our symptoms will subside in a week or so. Allergies are quite the opposite. Not contagious at all, allergies are caused by an overactive immune system that mistakes harmless specific allergens, such as pollen, mold, pet dander or dust, as a threat but can cause many of the same symptoms as a cold. So how do you know which it is? HERE ARE
A FEW THINGS TO LOOK FOR.
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Longevity
Cold: It usually comes and then goes. Fortunately, a cold should only last about three to 14 days before clearing up—nothing a nap and a little chicken noodle soup can’t handle. Allergy: As long as you are in contact with your allergen, your symptoms will persist. Pollen, dust and pet dander can trigger a runny nose, itchy eyes or a sore throat.
Timeframe
Cold: Symptoms usually kick in a few days after coming in contact with the virus. No matter how directly you come in contact with the cold virus, symptoms will almost never appear the same day. Allergy: Symptoms will usually begin soon after you come in contact with your allergy triggers.
Season
Cold: It’s true that you can get a cold anytime of year, however winter is the perfect breeding time for the common cold. When it’s cold outside, we usually stay indoors where air is recycled and we’re in close quarters with other people—and their viruses. Allergy: Depending on your triggers and what’s currently in your environment, an allergy attack can happen anytime. Some triggers, such as pollen, however, are seasonal. For some people, spring is infamous for allergies. When the grains in flowers, trees and grass are released into the air for the purpose of fertilizing other plants, the immune system is sent into overdrive.
Symptoms Often
Cough COLD ALLERGY
Aches
Sometimes
Fatigue
Rarely
Fever
Never
Itchy Eyes
Runny/ Sore Throat Stuff y Nose
Sources: webmd.com, medicaldaily.com, mayoclinic.org, cnn.com
What’s The Difference?
PROMOTIONAL FEATURE
Stressed? Overwhelmed? Overextended? If you are, you are certainly not alone.
I
n fact, for the vast majority of women seen in our Women’s Health Clinic, these culprits seem to be common denominators. But could stress actually cause your hormones to become out of balance? Why certainly! In fact, stress is the most prevalent cause of hormonal imbalance in younger women in their 20s and 30s. Imagine for a moment two mason jars sitting on a table. One reads progesterone, the other cortisol. Now imagine they are both filled with water almost to the top. Progesterone has many functions in the body, including tightly controlling energy, memory, mood, sleep and even libido. Cortisol, in the second jar, is your main stress hormone. It is produced by the adrenal glands (small walnut shaped glands that rest above the kidneys) in response to stress. When confronted with stress, the body responds by producing more cortisol (the main stress hormone) to help you deal with and meet the demands of the stressor. Cortisol is a very stimulating hormone, which is why we often have trouble falling asleep when we have something on our mind. It is meant to help us through stressful situations and is vital to our overall well-being and the way in which we handle ourselves under stress. But what happens if the cortisol jar is running over all the time? Where does all the excess go? Well, in your body, it is stored as belly fat. Yep. Weight gain in the midsection—the dreaded muffin top! Over a prolonged period of time, those poor little adrenal glands become tired and can’t keep up with the constant strain. The continuous production of cortisol to help deal with life’s stresses leads to overworked, over-used adrenal glands. And, just like most anything that is overworked, eventually they become exhausted. The result is someone that still has stress but no longer has what they need to adequately bounce back or deal with it. You are now fatigued, especially when waking up in the morning and after lunch. The things that used to slide right off your back are now getting
under your skin. You’re irritable, not to mention dealing with the added body fat as a result of the constant overproduction of cortisol. You may have even considered that you could benefit from an antidepressant at this point. You do not feel like yourself. So, back to the table with the two mason jars: One filled with water representing progesterone and the other filled with water representing cortisol. Except now the cortisol jar is almost empty. Yikes! The progesterone jar (which controls energy, memory, mood, sleep and libido) is still full, remember? The body will take progesterone and make cortisol in an attempt to keep the cortisol jar full. This is a genuine quality-of-life problem given that it closely controls your mood, energy, memory, sex drive and sleep. Sound familiar? You are now living with progesterone deficiency (low progesterone) that is rarely diagnosed simply because the patient often seems too young to have a hormonal imbalance. Salivary testing is the gold standard for cortisol as evidenced in numerous clinical studies. Treatment is individualized but often includes natural adrenal support, specific nutrients, lifestyle modifications, nutrition, exercise, yoga and/or natural bio-identical hormones that are customized to fit each patient’s individual needs. Stress can change your hormones. A good night’s sleep helps build cortisol for the next day as well as progesterone, so try to be in bed by 10pm. Get your beauty sleep—your body will love you for it. Guaranteed. Dera Leigh Stalnaker, Pharm D. Women’s Health Clinical Pharmacist Anderson Compounding Pharmacy
ANDERSON COMPOUNDING PHARMACY › 310 Bluff City Hwy. Bristol, TN 37620 › (423) 764-4136 › andersoncompounding.com
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Birthplace of Country Music Museum
In Bristol, it began with a nonprofit effort to celebrate the city’s musical heritage. In Johnson City, the catalyst for change was a public investment in infrastructure to solve a flooding problem. And in Kingsport, a pair of young developers sparked the process of breathing new life into an old downtown. Though these revitalization efforts sprang from three different areas, the results over the last decade have been transformative across the Tri-Cities, with the three downtowns—and even the surrounding communities—gaining a new life and energy that just keeps growing. By DEBRA MCCOWN
B Bristol
'We started embracing country music and racing' CATALYST: NONPROFIT COLLABORATION FOCUS: MUSIC HERITAGE
Exterior photo by www.freshairphoto.com; Lobby photo by Sarah Hauser
CHARLENE BAKER REMEMBERS THE BRISTOL OF DECADES AGO, before businesses
across America fled downtowns for shopping malls in the 1980s. “When I grew up, you went downtown to do everything. You went there to buy your shoes, and somebody actually fitted your shoes,” she says. “You’d come down with your grandma and get root beer floats and things like that.” But when the mall trend took hold, downtown was largely shuttered, and, as the years went by, it fell into disrepair. The change in mindset needed to spark a renaissance came from an unexpected source: a small music festival on State Street, started by a handful of volunteers in 2000. The festival renewed locals’ faith in their heritage, and it struck a nerve. “We were just determined that we were going to make a difference with what we were doing,” says Baker. “I don’t think any of us understood the impact of what was happening around us until we looked back.” That festival was the predecessor to the Bristol Rhythm & Roots Reunion, a three-day annual event that’s become well-known for its prescient booking
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Paramount
Christina Blevins and Charlene Baker
of future stars and has won the hearts and minds of music lovers; according to a recent economic study, it boosts Bristol’s economy to the tune of $16 million every year. “It was almost as if, as [the festival] grew, downtown started to gain traction again,” says Baker, now a spokeswoman for the Birthplace of Country Music. “Investors started coming in, buying the old buildings, renovating them, building loft apartments and storefronts… and the landscape has completely changed over the last 10 years.” When the festival started, there were already a few Bristolians looking to encourage downtown improvements, says Christina Blevins, executive director of Believe in Bristol, the city’s Main Street organization. “We all just started working together,” she says, noting that the key was to work across organizational and jurisdictional lines—especially in the twin city, which straddles the state line and has two separate municipal governments—in pursuit of their common goal. As the positive energy grew and Bristol embraced its country music and stock car racing roots, three large downtown projects—public-private partnerships spurred by a growing base of community activists and volunteers—took shape in the span of just a few years.
'Now we don't just have a festival once a year, we have a living, breathing monument to that authentic music heritage year-round.' —CHARLENE BAKER
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First, they restored the Paramount, an early 20th-century movie house, as a downtown performing arts venue. Next, they refurbished the historic train station into an event venue, with hope that it will someday serve again as a passenger rail depot. And a new public library was built on a prominent downtown site with support from both city governments. The downtown presence also grew in the space that hosts the State Street Farmers Market and in the lively Border Bash concert series. Then, two longtime Bristol nonprofits merged and the long-envisioned Birthplace of Country Music Museum was built, a destination designed around an immersive musical experience and the 1927 Bristol recording sessions that fed a new era in American music. “Now we don’t just have a festival once a year,” Baker says, “we have a living, breathing monument to that authentic music heritage year-round.” Blevins says the vacancy rate of downtown buildings is the lowest it’s been in 30 years. Baker says the foot traffic has returned to a downtown that’s now home to eateries, boutiques, art galleries, and, yes, even shoe stores. The next project on the horizon: a pair of boutique hotels. Blevins says since the city’s Main Street program became official in 2006, downtown Bristol has seen more than $34 million in public and private investment, 232 jobs, 59 businesses and tens of thousands of hours logged by volunteers. “Cities don’t change overnight,” she says. “You have to start somewhere, and you just go for it. That’s kind of what we’ve been blessed to be able to do to put ourselves in a great place for development in the future.”
Baker/Blevins, Paramount, Cantler, London Building photos by Peter Montanti; Bristol Rhythm & Roots Reunion photo by Charlene Baker
Bristol Rhythm & Roots Reunion
Yee-Haw Brewing Company
JC Johnson City
'They took care of the flooding issue' CATALYST: PUBLIC INVESTMENT FOCUS: YOUNG PROFESSIONALS
ALONG WITH THE DOWNTOWN ABANDONMENT TREND,
'What we're finding is new retailers are very willing to work with each other and partner with each other to do events and activities that build that community.'
Johnson City had another problem: flooding. “We had businesses that would put sandbags out in front of their doorways at every chance of rain,” says Dianna Cantler, downtown development manager for the Washington County Economic Development —DIANNA CANTLER Council, a quasi-governmental agency focused on downtown Johnson City. “It was just very frustrating… and very discouraging when you got flooded.” If they could fix the stormwater problem, city leaders reasoned, they’d remove the barrier to private investment—and downtown would take off. So, in a project that’s taken five years and an eightfigure price tag, they built infrastructure to better manage stormwater and mitigate flooding, opening up culverted creeks and developing Founders’ Park, a 5-acre green space that’s become a gathering place in the heart of downtown. The difference, Cantler says, was immediate. “Two years ago there were no new businesses opening in downtown,” she says, “and in the last two years, we’ve had [millions of dollars in] private investment.”
Johnson City is an old railroad town, built at the confluence of tracks from Virginia, Tennessee and North Carolina. Two of its historic train depots were still standing but in rough shape when the project began. Private investors have since poured $6 million into the buildings, which now house Tupelo Honey Café, Yee-Haw Brewing Company and White Duck Taco Shop. “The change in those two buildings has really helped, and they run perpendicular to Founders’ Park,” Cantler says. “We had another building that was purchased, and someone invested $2 million in it, that provided two floors of residential apartments, and then the first floor is the Trek bicycle store.” The store has proved a catalyst for downtown retail, she says, in part because of its weekly “taco trek” bicycle rides, well-attended events that end with beer at Yee-Haw. “What we’re finding is new retailers are very willing to work with each other and partner with
Dianna Cantler
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each other to do events and activities that build that community,” Cantler says. Now she says a surprising number of people— most of them young professionals—live and shop downtown. Even more come to visit the 13 locally owned restaurants and the retail shops—ranging from Christmas to craft brewing—that have cropped up. “Even in the last two months we’ve opened about six new downtown retailers, so there’s a lot of people who are feeling very comfortable now about opening retail in downtown,” Cantler says. “Everything that we have is locally owned. There’s real value in that.” It doesn’t hurt that East Tennessee State University’s new baseball stadium—and hundreds of new student apartments—are within walking distance. Cantler says what’s happening in Johnson City is largely reflective of a generational shift—toward what’s soon going to be the largest generation. “The millennial generation, there are several things that they’re interested in. They want to belong to a community. Craft beer is something that they really like. They want to know where their food comes from, so locally owned restaurants are important to millennials,” she says. “There’s value in looking at what a particular generation needs and building to meet those needs.” With an experience that could be a case study in how targeted public investment can change the direction of a community, Cantler says roughly 100 million in public and private dollars have flowed downtown in the last five years. And that’s a kind of flood they can handle.
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Kingsport
'The Urban Center for the Tri-Cities' CATALYST: PRIVATE INVESTMENT FOCUS: RESTORING HIDDEN VALUE
WITH ITS DOWNTOWN NESTLED BETWEEN EASTMAN CHEMICAL COMPANY AND DOMTAR PAPER, Kingsport still reflects its roots as a planned industrial
city of the 20th century. “Kingsport has the bones and the infrastructure to be able to grow and to be a really great downtown and a great urban center,” says John Vachon, who with his wife, Angela, founded Urban Synergy, the downtown redevelopment firm that opened everyone’s eyes to Kingsport’s potential. The largest downtown by far—five times the size of Johnson City’s and 10 times the size of Bristol’s—Kingsport has more than 400 downtown acres, an area that extends beyond the core downtown grid. But the Vachons grew up after the downtown heyday; it was only after they moved away—and returned with an interest in development—that they rediscovered their hometown. Their first building in Kingsport was one that a structural engineer advised strongly against. “We realized after kind of digging into the building that it was a beautiful structure,” says Angela Vachon. “We dug in, the bones were beautiful and we were hooked. So the next thing you know, we were advocates for downtown, going to all the Main Street conferences and learning why downtowns are so important to America.” It was 2004, she says, when they fell in love with Kingsport all over again and, welcomed with open arms by a spirited group downtown, decided to invest in a future there. They believed in the
Top left, Chamber of Commerce, Vachon/Mosley, Press Building and Dobbins Building photos by Peter Montanti, Courtesy of CainRashWest Architects
Kingsport Chamber of Commerce
'When you restore a building, you actually help restore the community around it.' walkable, sustainable concept that had begun to drive success in larger urban areas, and they wanted to bring it home. They soon took on two prominent but neglected buildings in the heart of downtown: the Progress Building, which was a former department store, and the former First National Bank. “Everything in that entire building was painted yellow, and it had a drop ceiling at seven and a half feet,” Angela Vachon says of the Progress Building, which was opened up to reveal a beautiful central staircase. “It’s probably our favorite building because to see it now, it’s such a vibrant center, and it was so sad and depressing when we bought it. A lot of people looked at it… and what we discovered is that all that beauty that nobody could see was underneath, waiting to be restored.” Their method, John Vachon says, has been to pull away decades of layers and get back to the original architecture: brick walls, high ceilings, industrial beams, hardwood, marble and terrazzo. “That’s kind of become our mantra: Let the building be what it wants to be,” he says. “There’s all this incredible beauty that’s there.” Another big project was the 100th block of Market Street, a rundown area that was frequented by the homeless and a haven for drugs. They cleaned up the neighborhood with the help of local authorities and then gutted the buildings; the transformation that followed was a glimpse of what could be possible downtown. “We don’t just restore buildings,” Angela Vachon says. “When you restore a building, you actually help restore the community around it.” John Vachon says they strive for an ideal mix of residential and office space, restaurant space, retail space and entertainment that’s needed to draw people downtown. It’s all about having the vision to see beyond the obvious and the patience to see it through.
—ANGELA VACHON
John & Angela Vachon, Sherri Mosley And their enthusiasm has caught on. In the decade since the Vachons began their redevelopment work, the city has invested in a parking garage, a farmers market, a carousel and a ballpark. “We just want to be competitive and get downtown back to the heart of the community and have it hustling and bustling like it used to,” says Sherri Mosley, executive director of the Downtown Kingsport Association. As city leaders meet to discuss future downtown potential, Angela Vachon says it’s exciting that so many people—even those who were skeptical at first—are now clamoring to be part of the revitalization trend. “A lot of people are The Press Building now investing in their own buildings and restoring them,” she says. “We felt like we were the only ones who realized the potential, and so now it’s nice… because now it’s such a movement, V.O. Dobbins, Sr. Complex and it’s happening.”
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Reaping
Bene
the
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efits BY LEIGH ANN LAUBE
Running helps improve both physical and emotional health.
y the time she was 28 years old, Crystal Landers weighed more than 420 pounds, was borderline diabetic, had hypertension and couldn’t walk up a long flight of stairs without wheezing or having to catch her breath. “I wanted to see 30. I did not want to be borderline diabetic,” she says. “I literally was a New Year’s resolution person. In January 2009, I started walking.” But after that first walk, she was so winded that she threw her shoes back in the closet and gave up. Her dad convinced her to try again. It took two years before she was able to run. Seven years later, she has lost 260 pounds and has run 5Ks, marathons and a 50K. “Losing weight is the hardest thing I’ve ever had to do in my life. The second hardest is running,” she says. “Running literally saved my life and, most importantly, my quality of life.” The health benefits of regular physical activity are undeniable. According to the Mayo Clinic, exercise can help you control your weight; combat health conditions and diseases; improve your mood; boost your energy; sleep better; put the spark back into your sex life; and it can be a fun way to unwind and enjoy the outdoors or time with friends and family. Aside from the cost of a good pair of running shoes, running is a sport that doesn’t have to break the bank. You can run alone or with a group. You can run on a track, a treadmill or a trail. You can run for fun or set personal goals in timed road races. Timmy Norman ran some during college, but he didn’t stick with it. Shortly after opening Cakebuds bakery in Johnson City in 2011, he started looking for something that would keep him active, improve his health and help relieve stress. “I started running again in March 2012. I was two years away from turning 30. My activity level had fallen dramatically, and I had the stress of opening a business,” Norman explains. “I discovered that the
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time I spent running helped make me more dedicated and healthy in many other aspects of my life. About eight months after beginning running, I decided to train for my first marathon. I thought it would be fun to document the process so I started a YouTube channel called ‘Runner Chef’ where I filmed short videos documenting the process. These videos turned into me also making cooking videos where I offer occasional healthy quick recipes that are tailored to active people who are pressed for time and looking for something that will be easy to make and healthy for them.” Norman runs between 35 and 45 miles a week and is involved in a couple of different running groups. His ultimate goal? To run the Boston Marathon. “Boston is the one everybody runs for. I’m a good year and a half away from getting there,” he says. Landers, now 36, began running by setting short-term goals for herself. Her first road race was the Komen TriCities Race for the Cure in 2011.
“I discovered that the time I spent running helped
make me more dedicated and healthy in many other aspects of my life.” —Timmy Norman
Photo by Peter Montanti
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Timmy Norman and Crystal Landers
“With running,
you can find your niche.
You can do 5K’s, you can get into marathons.”
—Hank Brown
“I had never run a race and never run three whole miles,” she recalls. Though she doesn’t mind running by herself, she enjoys running with friends. Her goal is to complete a 5K in under 26:28, which is friend Hank Brown’s personal record for an 8K. “And I’m going to help her do it,” Brown adds. Brown and his wife, Natalie Whitlock, own and manage We Run Events LLC, a Bristolbased event management organization. Brown has finished seven marathons, including the Boston Marathon. He founded the Crazy 8s 8K Run, which has produced world records for both men and women, and the Haunted Half Marathon. We Run Events, which held its first event in 2010, also manages the Shamrock 4 Miler, the Johnson City Turkey Trot and the Bristol Half & Half Marathon. “We just want to help put on the best event possible. We also want to give back to the running community—runners and running groups,” Brown says. We Run Events does about 60 events a year, mostly in the TriCities but also in North Carolina and Virginia.
Brown, who has been running since high school, says the sport has changed much over the years. There are more female runners today, and social media has played a big role in bringing runners together. “I see more groups. When I was running, I did it on my own. It’s much more social than it used to be,” he says. Running is a convenient way for busy women to stay in shape, Brown says. It’s just a matter of lacing up your shoes and heading out the door for a quick workout. “With running, you can find your niche. You can just do 5Ks; you can get into marathons. Then there’s the group who does the trail running. There’s something for everyone,” Brown says. The State of Franklin Track Club (SFTC) is dedicated to promoting distance running and fitness walking in Northeast Tennessee and Southwest Virginia. Each year, the SFTC organizes several road races for all abilities and ages—from one-mile races to a 26.2-mile marathon. The club also offers a timing service. SFTC is an allvolunteer organization
Crystal Landers and Timmy Norman Hank Brown
Photo by Peter Montanti
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formed in 1977. Today, there are nearly 700 members, according to Club President Jason Tipton. You don’t have to be an experienced runner to join the club, and you don’t have to be a runner at all to help man a water station or act as a crossing guard during a race. “We want to promote running and wellness in the community. I’m surprised at the people, even runners, who run frequently and do races, who aren’t familiar with the club or the website. I think that’s one of the benefits of the club. They do a great job maintaining a calendar of events,” Tipton says. “For those people who enjoy racing, we keep all the race results, a database so you can find all your race results from previous years.” Through social media, the club is able to stay more involved with its runners. Tipton said
“We want to promote running and wellness
in the community... that’s
one of the benefits of the club.” Jason and Danielle Tipton
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—Jason Tipton
Photo by Peter Montanti
the club is always looking for ways to better promote running in the community. “Obviously, times have changed since the club was founded in 1977. It’s probably changed more in the past five years with social media than all the years leading up to it,” he says. “This doesn’t mean you have to be an elite athlete to join. It doesn’t matter how much running experience you have. It’s not just about competition. We work with area schools and try to promote running at a young age, and we do some grants and scholarships.” Although SFTC doesn’t offer any structured training programs, it does have members who meet regularly to run together. For example, the TriCity Trail Running Group meets at approximately 5:30pm every Tuesday night at East Tennessee State University for a five-mile trail run. Another group meets on Thursdays at the Wellness Center in Johnson City. The family-owned Fleet Feet Sports in Kingsport offers several training programs. The No Boundaries 5K is a 10-week conditioning program for both walkers and runners. Fleet Feet also offers Half Marathon Training, 5K Training and the Next Steps 8K Training programs. Middle school teacher Danielle Tipton began training in secret on her own in 2012, not even telling her husband, Jason Tipton. Her sight was set on a mud run, an obstacle course event. It took two months for her to run two miles, and two months before Jason found out what she had been up to. When it came time for the mud run, in September 2012, Danielle, Jason and a couple of friends formed a team and competed together. “After that race, I wanted to do another run,” says Danielle. She ran the Shamrock 4 Miler in March 2013, the Crazy 8s 8K in July 2013 and then began training for her first half-marathon, scheduled for her birthday in September 2013. She runs four days a week, and her goal in 2016 is to complete a triathlon. “I’m still not skinny, but it’s helped me with an overall feeling of healthiness,” she says. “Even the doctor has said, ‘Every time you come back you weigh less.’ I’m just thankful that I can run. For that person who can’t even run a lap without throwing up, to say I did a marathon—26 miles and I thought I was going to die—I did it and I beat my cut-off.” Tipton, who moved to Tennessee after marrying Jason, says their running friends are their family. Running may be a social activity, but it’s also a sport. It’s important to start small, Tipton says. “The most important thing is set a goal and find a support group. Find people to run with. Sign up for a race. If the bug doesn’t bite you after all of that, maybe running isn’t your thing. You’ll know,” she says.
RACES ALL AROUND
For anyone interested in what the Tri-Cities has to offer in the way of races, the State of Franklin Track Club maintains a list of events. Visit runtricities.org, and click on Event Calendar. We Run Events also has a list of events at werunevents.com. Remember to confirm race information before traveling to any race. Among the offerings for 2016:
› Shamrock 4 Miler in Abingdon on March 11 › Virginia Creeper Marathon on March 20 › KingsportARTS Paint the Town 5K Run/Walk on March 20 › Joggin’ For the Noggin’ 5K Run/Walk to Benefit the Crumley House in Limestone on March 26 › Bristol Half & Half to benefit the American Cancer Society at Virginia High School on April 9 › Trail Town Challenge, which is five races (Ultra, Marathon, Half Marathon, 10K and 5K) along the Virginia Creeper Trail on April 30 › Seventh Annual FBC Kingsport AmazinGrace 5K, KFOM and Fun Mile Supporting Providence Medical Clinic at Church Circle in Kingsport on May 1 › Racks by the Tracks SPF 5K and 10K in downtown Kingsport on May 14 › Bill Gatton Honda Memorial Freedom 5K in downtown Bristol on May 28
› HOPE 4 to benefit the American Cancer Society in Greeneville on May 30 › Blue Plum Fast 5K in downtown Johnson City on June 3 › Clinch River Days Festival 5.5 K Trail Challenge Run in Virginia on June 4 › Covered Bridge 5K Run/3K Walk in Elizabethton on June 11 › McDonald’s of Greater Kingsport Little 8s Youth Field Day including Special 8s on July 16 › Indian Path Medical Center & Niswonger Children’s Hospital Crazy 8s 8K Run in Kingsport on July 16 › Wellmont/CVA and Eastman Credit Union present the 3K Moon Walk in Kingsport on July 16 › Service Above Self 5K, 10K and Kid’s Fun Mile on the Virginia Creeper Trail in Abingdon on July 23 › Pioneer Pride 5K Glow Run/Walk at David Crockett High School on Aug. 6 › Duck Island Summer Mile: Kids & Adults at Warrior’s Path State Park in Kingsport on Aug. 9
› Unity Race 5K Run/ Walk in Johnson City on Sept. 2 › Summer’s End 5K & Back to School Mile Presented by the Bristol Morning Rotary Club in downtown Bristol on Sept. 5 › Eastman Road Race in Kingsport on Sept. 10 › Reedy Creek Adventure Fun Presented by Cleek Farms in Kingsport on Sept. 11 › St. Jude 5K Run/Walk to End Childhood Cancer in Kingsport on Sept. 24 › Niswonger Children’s Hospital – Scarecrow Skedaddle 2-Mile Run on the East Tennessee State University campus on Oct. 1 › Unicoi County Apple Festival Road Race in Unicoi on Oct. 8 › Overmountain Victory Run 10-mile Run & 3K Walk in Elizabethton on Oct. 15 › Haunted Half Marathon in downtown Kingsport on Oct. 29 › Santa Special AniMile & 1-Mile Human Race in downtown Kingsport on Nov. 19
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FROM
AGH! 30 relaxation and stress-busting techniques to try today.
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tress-related disorders account for 60 to 90 percent of medical office visits in the United States, according to the Mind/Body Medical Institute at Harvard University. Issues like heart disease, weight gain, high blood pressure and exhaustion are often caused and exacerbated by stress. Whether you need help relaxing after a long day, tips to beat stress or a combination of both, we’ve compiled a great list of relaxation and stress-busting techniques to help you kick tension and stress to the curb. B Y C E A L I A A T H A N A S O N MAR’16 › tchealthyliving.com
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THE ROAD TO relaxation
Use these 14 techniques to give your body the relaxation it needs.
1
Four-Count Breathing Technique
The yogi breathing technique called sama vritti (translated to mean equal breathing) can help prevent frazzled and overwhelmed feelings. How to do it: Inhale through your nose for four seconds, hold for four seconds and then exhale back through your nose for four more seconds.
3 Picture It
Lie down or sit in a comfy chair and close your eyes. Breathe deeply, and visualize one of your favorite places. Maybe you’re walking through a forest, or maybe you’re lying on the beach. Whatever place you imagine, let yourself rest and enjoy the scene until your whole body is relaxed. Feel the warmth of the sun, hear the leaves or waves in motion and just be in the moment for a few minutes.
4
Meditate
Besides relaxing you inside and out, meditation improves selfconfidence, reduces anxiety attacks and stress, boosts energy levels, improves your state of mind and gives you better control of negative emotions like anger, annoyance and irritation. Need help getting started? Try a meditation app like Relax Melodies, Omvana, Take a Break!, Headspace or Calm. They’re free and available on iOS and Android devices.
5
Be Mindful
Shove your thoughts aside and just focus on being in the moment for awhile. Mindfulness is also useful when meditating or performing yoga, as you work to clear your mind so you can just enjoy the moment. Mrsmindfulness.com suggests using the STOP method to check in with yourself when stress hits. It works by performing a step for each letter in the word “STOP.” Here’s how to do it: 1. Stop and take in everything going on around you. 2. Take a slow, deep breath. 3. Observe your emotions and your body’s five senses.
2 Drink Tea
Chamomile tea relaxes and destresses, black tea reduces cortisol levels and oolong tea keeps your thinking sharp and alert. Take time out of your day to enjoy a cup of hot tea. We think a pretty teacup is in order.
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4. Proceed with what you were doing with a more relaxed mind.
6
Progressive Muscle Relaxation
Release tension, tightness and anxiety by performing progressive muscle relaxation. The process can take several minutes, so you’ll want to relax somewhere comfy. Anxietybc.com recommends dressing comfortably and sitting in a reclining armchair before getting started. Practice the whole process when you’re calm so it’ll be easier to get relaxed when you really need it.
7
Dot Of Color
Put a dot of your favorite nail polish on your cell phone (or cell phone case) to remind you to slow down, take a deep breath and relax before you answer the phone. Besides making you smile, the dot of polish will help you feel more prepared, confident and calm.
8
Chew Gum
A study performed by Andrew Scholey, Ph.D., professor of behavioral and brain sciences at Swinburne University in Australia, showed that chewing gum reduces stress and anxiety levels, while improving alertness and performance. Sounds like the perfect post-lunch solution. Just make sure it’s sugar free!
STEP 1: Tense the muscles in only one part of your body, like your hand, for five seconds. You should feel your muscles getting tired. Focus on targeting your hand muscles only without engaging surrounding ones. Breathe in deeply and evenly through the tension. STEP 2: Relax your muscles while exhaling. Notice how they feel when the tension escapes. STEP 3: Stay relaxed for 15 seconds, and then move on to the next muscle group. When doing progressive muscle relaxation, repeat the above steps in each muscle group from your forehead down to your toes, or from your toes up, to help you keep track. Be sure to repeat the movements on each side of your body, too.
9
Legs Up
Lay on your back and stretch your legs straight up a wall. Aim to achieve a right angle with your legs and torso. This position uses gravity to relax your body by letting blood flow back down to your heart and brain.
10
Stretch It Out
Stretching relieves tension that can easily build up in your muscles. Stretch out all of your muscles for a relaxing effect. Quick tip: Roll your neck from side to side while breathing deeply for on-the-go relief.
Child’s Pose
11
Child’s pose is a yoga position used to release tension and calm your mind. And it’s simple to do. Just kneel on the ground and sit on your feet, bend your torso over to rest on your thighs and stretch your arms out front. Let your forehead and arms rest on the ground.
12 Breath Focus
Sit in a quiet place and breathe one normal breath. Inhale through your nose, letting your stomach expand fully. Slowly exhale through your mouth. Next, close your eyes, breathe deeply and focus on relaxing. One Harvard study suggests repeating a word or phrase to help you focus.
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Alternate Nostril Breathing
Cover your right nostril and inhale deeply through your left. At the peak of inhalation, cover your left nostril and exhale through your right. Repeat several times. Use this technique to boost your energy and give you a calm focus throughout the day.
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Five Finger Relaxation Technique Next time nerves and anxious feelings hit, try this technique recommended by the counselors at the University of Chicago. They came up with this one to combat test anxiety, and it’s a quick way to calm down on the fly. Here’s how: 1. Sit with your feet on the floor and your hands in your lap. Close your eyes. 2. Touch your thumb to your index finger. Think about a time your body was physically exhausted (after running, exercising, playing a sport, etc.). 3. Touch your thumb to your middle finger. Remember a moment you felt love. It could be anything from a friendly gesture to a day you spent with your partner. 4. Touch your thumb to your ring finger. Think back to the nicest compliment you’ve ever received and really try to accept it. 5. Touch your thumb to your little finger. Take yourself back to the most beautiful place you’ve ever been. Let yourself rest there for a while.
MAR’16 › tchealthyliving.com MAR
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stress BUSTERS
According to the American Psychological Association, 20 percent of Americans admit they’re not doing anything to manage or relieve their stress. Use these 16 stress busters to help you do just that.
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Inhale Apple Cider Vinegar
Steam one half cup of apple cider vinegar in boiling water, and inhale the steam. Besides relieving stress, this can also help soothe sinus headaches.
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Drink Orange Juice
WebMD suggests that vitamin C helps reduce stress-causing hormones like cortisol. Get your daily dose of the vitamin by drinking a glass or two of orange juice.
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Feel The Burn
Studies have shown that exercise gives you energy, improves concentration, enhances cognitive function and releases stress-relieving endorphins. According to the Anxiety and Depression Association of America, five minutes of aerobic exercise is all it takes to start feeling anti-anxiety effects.
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Get Enough Magnesium
Your body releases magnesium to counteract the effects of stress hormones. If you’re low in magnesium, it will deplete quickly and leave you susceptible to high blood pressure, an abnormal heartbeat and a higher risk for heart attack. Eat green leafy veggies, beans and nuts (or take a daily supplement, although food sources are best) to replenish your body’s supply of magnesium.
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Take 10
A Social Psychological & Personality Science study found that doing something interesting actually replenishes your energy. Feeling stressed? Take 10 minutes to unwind by researching, making or tackling something of interest.
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Get Your Giggle On
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Label Negative Feelings
Gretchen Rubin of The Happiness Project suggests labeling negative feelings in one or two words. “It’s odd how calming it is,” she says. Say “I’m overwhelmed” or “I’m frazzled” to slap a quick label on those feelings. Admitting how you feel will make things easier to handle.
Laughing can be a quick fix for stress by releasing endorphins, relaxing your body and easing muscle tension. Experts from the Mayo Clinic say laughing can even improve your immune system, mood and personal satisfaction over the long term.
Sources: heartofhealing.net, naturalnews.com, mindbodygreen.com, integrativehealthcare.org, stress.lovetoknow.com, lightworkersworld.com, umm.edu, princess.com, lifehacker.com, nytimes.com, psychologistworld.com, apa.org, everydayhealth.com, huffingtonpost.com, rhnp.org, healthline.com, anxietybc.com, adaa.org, sheknows.com, healthy.net, marthastewart.com, spp.sagepub.com, health.harvard.edu, greatist.com, counseling.uchicago.edu, hws.edu, mayoclinic.org, webmd.com, psychcentral.com, sparkpeople.com
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Stay Full And Clean
Eat a good breakfast, pack a healthy lunch and take a shower to avoid letting things like dirty hair or a rumbling stomach aggravate your stress. According to lifehacker.com, just staying properly fed can help turn your mood around.
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Straighten Up
Social psychologist Amy Cuddy found using powerful body poses, like good posture, increases confidence and lowers stress levels. Cuddy’s study also found that faking the poses can have the same effects. Fake it ‘til you make it, right?
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Massage It Away
One study performed by researchers at Cedars-Sinai Medical Center in Los Angeles found that just one massage session can have biological effects in the body, reducing cortisol levels and increasing levels of oxytocin (a hormone that boosts happiness and relieves stress). The Swedish massage, a light massage, had the best results, but hot stone massages and chair massages work for stress relief, too. Hot stone massages will relieve your stress but keep you in the moment when each hot stone is applied to your skin. If you’re short on time and feel the stress building, a quick chair massage will do the trick. But, if you can set aside some time, book an appointment at a local spa to take the edge off.
11 Take A Bath
Fill up the tub with steaming water. Add bubbles, candles and a bath scrub for extra goodness. The heat will wake you up first, and then calm you back down.
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Identify Stressors
Identify your stressor and determine whether it’s within your control to fix it. If it is, do what you can, and then move on. If it’s out of your control, try to let it go, but talk to someone you trust if you need emotional support.
15 Color
13 Keep A Journal
Jot down your feelings, stressors and emotions. Studies have shown that writing about them can help relieve them.
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Get A Dog
We’re not kidding. Owning a dog can reduce stress hormones, lower blood pressure and increase feel-good chemicals in the brain, according to WebMD experts. Got a different type of pet? Give it some extra love and snuggles for stress relief.
You’re not too old to color in a coloring book. In fact, there are lots of coloring books that are made especially for adults. Coloring can channel your stress into something positive and creative. Here are a few of our favorites: Enchanted Forest by Johanna Basford, Color Me Calm by Lacy Mucklow and Color Therapy by Cindy Wilde.
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Rub, Sniff & Soak
Aromatherapy combines essential oils with your sense of smell to improve hormone production, brain chemistry and stress levels. When you inhale, your nose’s receptors transport scents to your limbic system, the area where emotions are managed and processed. Just adding essential oils to a warm bath will increase your body’s blood flow and circulation. Add a massage, scented candles and a few whiffs of the oils to melt away your stress even faster. If you don’t have time for a bath, add a few drops of oil to the floor of your shower, cover the drain for a few seconds and breathe in the steamy scent. On those extra-rushed days, add a few drops of oil to your clothing or to a carrier oil (like coconut or almond oil) and massage into the skin on your wrists, neck and chest. Even better, purchase an oil diffuser to fill your home or office with stress-relieving scents. Naturalnews.com recommends using rose, lavender, vanilla, frankincense or chamomile oil to relieve stress. Make sure to choose an all-natural, therapeutic brand of oil. Try Young Living or Doterra oils to get started. Want to try a diffuser? You can find them at most department stores, youngliving.com and amazon.com.
DID YOU KNOW?
It’s possible to be stressed without knowing it. Take a quick stress test at depression-anxiety-stress-test.org/ take-the-test.html to determine your stress level. Just be sure to follow up with your doctor.
MAR’16 › tchealthyliving.com
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tchealthyliving.com › MAR’16
NUTRITION FITNESS BEAUTY
H E A LT H Y
BEAUTY
Size Matters
Bras: Most women wear one so it might as well be comfortable, right? Unfortunately, most women don’t realize the bra they’re wearing is uncomfortable because it doesn’t actually fit. Here are a few tips for getting the right fit. › If your bra is on the tightest hook and the waistband still moves around, the band size is too large.
Source: prevention.com
› If your breasts overflow the front or sides of the bra, the cup size is too small. › Not all bra sizes and styles fit the same, so it’s important to be fitted by a professional and try the bra on before you buy it. PP AA GG EE
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body
BEAUTY
The Eyes Have It
Are you the type to purchase an eyeshadow palette and only use one color?
It’s time to make use of those other hues to bring out the best in your unique eye shape. Read on for the perfect eyeshadow look that’ll take your makeup to the next level.
Downturned Eyes
Turned slightly downward at the outer corner, best shape for a cat eye. Sweep lightest shade across entire lid, and add a medium tone in the crease, blending upward. Line the upper lash line with the darkest color, and diffuse at the outer corner.
Palette Particulars
You have to make the most of each shade in your palette to get the most out of your eyes. Here’s a cheat sheet on the purpose of each pigment:
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2. The second lightest color is best for covering your lid. 3. The second darkest color is the one to blend into the crease above your lid. 4. The darkest color is made to accentuate the outer corners of the eye.
Round Eyes
Whites of eyes visible above and below the iris, perfectly symmetrical with slightly upturned outer corners. Highlight the inner corners and below the brow bone; then apply a medium color to the lid. Add the dark shadow to the crease and outer corner, gently blending in toward the middle of the eye. No whites of the eyes visible above or below the iris, most versatile for different shadow looks. Repeat the look for round eyes, and wink at yourself in the mirror on the way out the door.
Monolid Eyes
Undefined crease above the lid, less defined brow bone. Larger lid space can rock any look. Emphasize the highlighter on the inner
tchealthyliving.com › MAR’16
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The lightest color works as a highlighter for brow bones and inner corners of the eye.
Almond Eyes
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corners, sweeping it almost to the center of the lid. Blend the medium hue into the crease, and apply the darkest color lightly under the same place, but stop at the center of the eye.
Hooded Eyes
Lids are less visible because extra skin below the brow bone hides the crease, look best when contoured. To start, use a large brush to spread the medium color over the entire lid. Add the highlight color to the inner corners and blend the darkest into the crease for the illusion of a rounder eye.
Upturned Eyes
Outer corners are higher than inner corners, best shape for smoky eyes. Divide the eye in half vertically, applying light shadow on the inner half and a medium shade to the outer, blending well.
Sources: buzzfeed.com, imabeautygeek.com, elle.com
H E A LT H Y
H E A LT H Y
body
NUTRITION
A Little White Lie
Everyone knows that getting kids to eat their veggies is one of parenthood’s toughest challenges. Just calling food healthy makes it unappealing to kids, which is why we have a trick to get your kiddos to eat the right foods: Sneak them in.
Sources: parentguidenews.com, articles.mercola.com, thesneakychef.com
Your New Best Friend Cauliflower is a vegetable that pretty much every kid hates—or so they say. As long as this white veggie isn’t seen and doesn’t affect the flavor, it can go unnoticed by simply blending it in with meals your children already love. A white purée is just one way of making sure your children get the nutrition they need. This white purée, courtesy of The Sneaky Chef, is made from cauliflower and zucchini,
and when blended correctly, it can be added to tomato sauce for pizza and pasta, whipped into mashed potatoes and even mixed into mac and cheese. To make this purée, begin by steaming 2 cups of cauliflower in a vegetable steamer over 2 inches of water for about 10-12 minutes until the cauliflower is tender. While the cauliflower steams, pulse two small peeled and chopped raw zucchinis with 1 teaspoon lemon juice.
We all know kids who are picky eaters—you might have been one yourself. This is just one way to make healthy food that kids will still enjoy—even if it requires a little “white” lie.
Drain the cooked cauliflower. Add the cauliflower into the food mixer with the zucchini and purée until smooth, adding 1-2 tablespoons of water as necessary to get the desired texture. You can also sneak cauliflower into meals by chopping it up into small pieces and adding it to chicken noodle soup, scrambled eggs, casseroles and sandwiches.
Why Cauliflower?
The majority of Americans aren’t getting the nutrition their bodies need to function properly, and cauliflower is a good source of many of those nutrients. One serving of cauliflower contains 77 percent of the recommended daily value of vitamin C, and it’s also a great source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, vitamin B6, folate, pantothenic acid, potassium and manganese. Cauliflower is also a good source of fiber, which makes it great for your digestive system, and it contains a B vitamin known for its role in brain development. This vitamin may even diminish your brain’s vulnerability to toxins during childhood, as well as offer protection later in life.
MAR’16 › tchealthyliving.com
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H E A LT H Y
body
NUTRITION
Do You Matcha?
Want more bang for your buck? How about more health benefits for your cup? Green tea is great, but matcha green tea is even better. Matcha is powder made of finely ground green tea leaves, and the tea bushes are shade-grown to promote increased production of amino acids. All that hard work makes the beverage even more beneficial for the drinker—here are nine reasons to add some matcha to your mug this month. One cup of matcha tea has the same amount of antioxidants as 10 cups of regular loose leaf green tea. Water can only extract so many of the tea’s health benefits, so it’s important to drink the whole leaves.
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A Tufts University study found matcha contains 20 times more antioxidants per gram than pomegranates or blueberries and 60 times more per gram than spinach.
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Green tea is loaded with a special class of antioxidants called catechins not found in other foods, specifically one called EGCg (epigallocatechin gallate) that is highly effective at fighting free radicals.
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The American Journal of Clinical Nutrition published a study that found drinking matcha green tea can increase thermogenesis, i.e. the body’s process of burning calories. Participants saw their rates increase from the typical 8 to 10 percent of daily energy expenditure to 35 to 43 percent. That’s the kind of workout buddy we all need.
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Matcha has about five times more of the amino acid L-theanine than other green teas, and it’s proven to promote concentration and reduce stress. The compound produces alpha waves in the brain, which induce relaxation. It also inhibits the side effects of the caffeine present in the tea, so you can get the energy boost without any jitters. That’s why Buddhist monks in Japan drank it before meditation practices over 1,000 years ago—otherwise they may have snoozed through class. Because matcha is a powder, you can enjoy it even if you’re not into hot tea. Try it iced, in a latte or mixed into a smoothie. Matcha is full of important vitamins like vitamin C, A, iron, calcium and potassium. Another helpful compound in matcha is chlorophyll (all that shade growing causes it to produce much more than other teas). Chlorophyll aids the body in eliminating chemicals and heavy metals.
EXTRA TIP: Unlike most things you’re supposed to drink for your health, matcha can taste pretty good all on its own! It has a lingering sweetness, and you can be your own barista by using a small whisk to add some froth to your cup.
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Sources: matchasource.com, bodybuilding.com
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H E A LT H Y
body Myth: Crunches will give me abs. Says who? To really chisel those abs, womenshealthmag.com suggests targeting multiple muscles within your core with exercises like planks, pushups and weighted squats or lunges. Combine these exercises with a healthy diet, and kiss those crunches good-bye.
Myth: As long as I exercise, I can eat whatever I want.
It’s easy to overestimate how many calories you burn during each workout, and it may be helpful to step back and calculate your calories to see how you can improve your diet. According to Maik Wiedenbach, a personal trainer based in New York, “Your eating has to be in check. About 80 percent of what you look like is based on diet.”
Myth: I shouldn’t work out when I’m sick.
Stuffy nose? Allergies acting up? Yeah, you’re fine. If you don’t have a fever or something like chest congestion (or any contagious ailment) and doctor’s orders to stay home, then, according to womenshealthmag.com, there’s no reason you need to skip the gym. Unless, of course, you’re looking for an excuse.
Myth: I can target my fat burn.
In a study found in the Journal of Strength and Conditioning, 11 people worked out only one leg for 12 weeks. Turns out, the participants lost the same amount of fat in both legs. Plus, they lost some fat in the other parts of their bodies, too.
Myth: I’m supposed to stretch before my workout. FITNESS
Sources: forbes.com, womenshealthmag.com
Fitness Faux Pas
These fitness myths might be wrecking your workout. Just getting to the gym can feel like an accomplishment, and we don’t want you to waste that time by believing these common fitness myths. It’s time to set the record straight so you can see results sooner and maintain a healthier lifestyle. Let the debunking begin.
Stretching elongates the muscles in order to prevent injury. Doing it before your workout will decrease your muscle tension and might actually increase your risk for injury. Instead, warm up with light weights or by walking on the treadmill (if you’re doing cardio) before your workout, and stretch after.
Myth: I’m a woman so I need to lift light weights and do more reps.
Your three-pound weights aren’t going to cut it, ladies. Because women don’t have as much testosterone as men, they aren’t able to bulk up like men—even if they lift heavy. Wiedenbach recommends that women, along with men, lift a weight that’s challenging enough to do only six to eight reps per set.
MAR’16 › tchealthyliving.com
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THIS SPRING Build a “Healthy” Home PROMOTIONAL FEATURE
Perhaps one of the best feelings each year is when spring finally arrives. While winter has its pleasantries such as holidays, snow days and sleigh rides; there’s an undeniable joy that comes when “Old Man Winter” lets loose his grip and life begins to bloom once again! In that regard, doesn’t it seem as though springtime brings about healthier living? Perhaps there’s no scientific analysis to prove it, but for many that’s a genuine notion that often rings true. After all, our motivations for productivity always seem to increase and they typically involve using mind and body to get the job done. Now that spring is here, perhaps you’re thinking that once the sunny, warm days arrive, all those great ideas dreamed up through the winter are finally going to be realized. While some might include improving your personal health, it’s the ones that improve the “health” of your home where we can help. When it comes to the projects that benefit your home, there’s perhaps no better solution than outdoor home improvement. It’s the kind of work that can build you up mentally and physically, while building up the health of your home by adding to it quality and value. The real benefits, however, come through the many years of life-long enjoyment with your family long after the work is done. Knowing that building skills and resources vary from person-toperson, we’ve developed outdoor living products that offer something for everyone. Our economical, beginner-level products feature fire pits, grills, and garden benches that are perfect for the building enthusiast just getting started. And for the experienced who really want to make a springtime statement, we have just the thing in our premium, advanced-level fireplaces. At one point it may have seemed as though winter might never end. But now it’s time to get out there and enjoy a new spring season; one where a little work equals a lot of play and you can enjoy the benfits to your health along the way! BY GENERAL SHALE
MIND HOME FINANCE
H E A LT H Y
MIND
A Bond Worth Sharing
Ever wondered why dogs are considered man’s best friend?
Source: cesarsway.com
A recent study conducted at Azabu University in Japan discovered that making eye contact with your fluffy companion can increase the level of oxytocin produced in your body—as well as in your dog’s. Oxytocin, known as a “feel-good” hormone, is produced during childbirth and also simply through contact with those you love. The study showed that the bond between dogs and humans is the only interspecies relationship capable of producing such a strong reaction. So the next time you come home to a wagging tail, simply look your pup in the eyes—your body will do the rest. PAGE
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vibe HOME
Clean Sweep
Because hiring a maid is just not possible for most of us, here are a few cleaning hacks guaranteed to make your life a bit easier and your home a bit cleaner.
MATTRESS MEET BAKING SODA. Dead
skin, sweat, stains, oh my! Unfortunately, tossing a mattress into a washer anytime we feel it deserves a washing is impossible. However, buying a new mattress just because of a few little stains also seems a bit excessive. A mixture of lemon juice and salt has been known to remove stains completely in less than 60 minutes, and you can also sprinkle baking soda over the surface to absorb oils and keep the bed smelling fresh. Let it sit for an hour or so; then vacuum it up.
WINDOWS MEET NEWSPAPER. For
smudge-free, streakfree mirrors and windows, grab the newspaper. Simply spray your windows down with your favorite glass cleaner or vinegar (make and store your own vinegar cleaner with 1/4 cup vinegar and 2 cups water). Spray the cleaner, and then use wadded up paper to clean in a circular motion first, then vertical, then horizontal until the liquid has disappeared to leave windows free of streaks. KITCHEN APPLIANCES MEET FURNITURE POLISH. Spray furniture
polish on any stainless steel appliance to make it have that shiny, new look again. Just be sure to
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keep it off the floor—it’s super slippery!
SCUFF MARKS MEET WD-40. You could pay
for new hardwood floors, or you could just put down some WD-40. The cleaning agents in this chemical can loosen up the particles of scuff marks and leave your floor much cleaner.
MICROWAVE MEET WATER. If your
microwave is in use, there are probably food particles splattered everywhere. Instead of scrubbing for an hour, place a bowl of water inside and set the microwave for three minutes. Let the steam loosen up the grime. Afterward, a good wiping is all you will need.
OVEN MEET VANILLA EXTRACT. Cover up the
smell of the awful dinner you attempted to make with two cap-fulls of vanilla extract in a coffee cup, and then place it in the oven at 300°F for one hour. In 20 minutes, your house will smell like you spent all day baking.
Sources: momtastic.com, cleaninghacks.com, lifehack.org
H E A LT H Y
H E A LT H Y
vibe
MIND
Called Out?
Learn how to give and take criticism the right way. The purpose of criticism should be to help people improve, do something differently or perform work better, and careless or frustrated words don’t do that. Criticism is a part of life, and we’re betting you’d like to learn how to handle it better.
Dish It Out
Let’s not pretend that giving criticism is always easier than taking it. It can be difficult to clearly explain an issue with empathy, and it’s often easier to just let ‘em have it. Criticism should never be used to vent, feed your ego or relieve stress. Try using the sandwich approach to help you deliver criticism more thoughtfully. The idea is to sandwich the criticism between two compliments much like you would with peanut butter and two slices of bread. “It can be challenging, but the best criticism is the most mindful, and the most targeted,” according to lifehacker.com. Stay focused on the issue without getting personal. If it’s in a work setting, themuse.com suggests asking the other person for possible solutions to the problem to encourage them to take ownership of it. But in other settings, where you’re not the manager or authority, avoid giving instructions on how to fix a problem. Put yourself in the other person’s shoes—you probably wouldn’t want to be told what to do.
Take It
We know how hard it can be to take criticism, especially if it’s not being delivered kindly. How to master it? Get curious. Hendrie Weisinger, Ph.D., and trained in clinical, counseling and organizational psychology, says listening with curiosity can inhibit your body’s defensive response. “Adapt the attitude that, ‘the person is telling me something he or she thinks is important. I need to know more,’” he says. “This allows you to approach criticism with a friendlier attitude, and, as a result, you can become more physically relaxed and learn.” Ask the person criticizing you questions beginning with “what” so you can get to the root of the issue without sounding defensive with “why” questions. This can also determine whether the person is trying to be helpful or not. Then, take a day or two to process the exchange and come up with ways to improve or change things before following up. The result? Better relationships and better ways of working with and dealing with others. Without the tears, we might add.
MAR’16 › tchealthyliving.com
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vibe
1
2 FINANCE
What’s Your $ Vice?
Never go to the store hungry, and always make a list before you get there. These have become the golden rules of going grocery shopping. Why? Because we all share the vice of buying unnecessary goodies while we cruise the aisles. Chances are you’ve got another excessive spending vice or two to kick, and we can help.
Track Your Spending
For 60 days, keep all of your receipts and write down the amounts of all your online or in-app purchases. You may already know where you spend excessively, but totaling the numbers on paper may shed some light in unexpected places. Are any of these gobbling your spare change?
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Clothes and shoes. First, think about your wardrobe deliberately and make a list of items you’d like to add instead of just browsing the racks. When you check the tag, ask yourself if you’ll wear it once for every dollar you spend. Shoes that cost $50 are only worth it if they’ll return on the investment. Drinks with friends. Gather for a fancy cocktail night or lowkey wine hangout at a friend’s house. Bring your beverage of choice, and enjoy each other’s company without paying a tab for overpriced drinks. Going to the movies. Those tickets ain’t cheap. Instead, rent new releases at home using a streaming service like Amazon or Roku. Stock some dollar store boxed candies in your pantry to pair with popcorn for impromptu screenings at home. Beauty products. With so much variety in the hair and makeup department, how can a gal (or guy!) resist? Sign up for a monthly subscription service like Birchbox or Ipsy. They cost $10 on average and most offer points to members. Knowing you’ve already spent money on beauty products this month will keep you from grabbing everything on the shelves. Groupon is a life saver when you find a deal for something you want or need, but it can also suck you in with deals on foods and services that you don’t. Delete the app to remove temptation and only use the site if you’re looking for something specific. Coffee every morning. A Starbucks grande latte costs $3.65, so going daily can cost you nearly $20 a week. Instead, buy an adorable to-go cup you love and brew a local coffee blend at home. We love JOCO mugs because they’re travel- and environment-friendly (jococups.com). (jococups.com (jococups.com
REMEMBER: When coming up with alternatives, make sure they’re something enjoyable. If you don’t like cooking, you’ll probably never make DIY Chipotle at home. Make sure your alternative is realistic and works for you.
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Sources: eatdrinkandsavemoney.com, theeverygirl.com
H E A LT H Y
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
H E A LT H Y
vibe
Channel your emotions.
Busy your mind by diving into something productive. Journaling, playing music and coloring are great ways to express yourself during hard times while focusing on something positive. Not your activities of choice? How about taking a bike ride or going for a walk? Browse Pinterest for a craft you can try, or plant some seeds so you can look forward to the sprouts.
Cozy up.
Closeness to other people releases oxytocin in our bodies, and oxytocin promotes calmness. Ask someone for a hug. If you’re not near a loved one, snuggle up to your pet daily or take up volunteering at an animal shelter. Time with fuzzy critters is scientifically proven to boost moods as well.
MIND
Paging Dr. Me, Myself and I
If you’re feeling down but not ready to seek professional help, there are ways to be your own therapist. Try these DIY pick-me-ups, and then decide if you should make an appointment.
Acknowledge your emotions as normal.
Humans are special because of their range of emotions. Unfortunately, happiness isn’t the only one. When you feel sad, angry, resentful, lonely, hurt or disappointed, remind yourself that everyone feels these emotions, and let yourself experience them fully.
However, don’t wallow indefinitely.
It’s both healthy and necessary to spend time immersed in your feelings—that’s how you come to understand them. Allow yourself a set amount of time to deliberately ruminate. At the end, get up and engage in a new activity to end those thought processes so your troubles can’t follow you so easily.
Lend an ear.
A therapist would certainly suggest time with friends—where will you feel better than with people who make you smile? Laughing stimulates different areas of the brain centers that raise pain tolerance and improve the immune system. Seek out situations that will bring you some sunshine and you’ll feel the weight lift.
Remember that professional help is still out there.
If your emotional distress persists or begins disrupting your daily life, don’t skirt seeing a therapist just because of cost. Many universities have associated practices that offer cheaper options, and some psychologists charge patients based on what they can afford.
Focusing outward on others is part of a therapeutic approach called dialectical behavior therapy. If a friend had a terrible day, offer to come over and make dinner for two. Taking care of them for an evening distracts you from your own troubles, and chances are, you’ll get to share what you’re going through with your friend, too.
Sources: buzzfeed.com, huffingtonpost.com, psychologytoday.com
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