OurHealth Magazine for Lynchburg and Southside: February/March 2020 by OurHealth Media LLC

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OurHealthLynchburg.com February | March 2020

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Hidden Vegetables

Do They Count?

, You Yes Can Reset

Your New Yearâ&#x20AC;&#x2122;s

Health Resolutions

More Than Meets the Eye:

What Can Our Eyesight Tell Us About Our Health?

FEATURES FEBRUARY • MARCH 2020

RESETTING HEALTH RESOLUTIONS: IF YOUR RESOLUTIONS TURNED OUT TO BE UNREALISTIC, RESET WITH ONES RIGHT FOR YOU. It’s time to reset your health resolutions and focus on smaller, more achievable goals that will help you create the healthiest version of yourself in 2020. There are still plenty of months ahead to get it right.

40 TRUTH IN HEALTHCARE: SETTING FACT APART FROM FICTION WHEN RESEARCHING ONLINE

Amid all the facts online, there is a lot of fiction. When it comes to your health, being misinformed can lead to a lot of trouble.

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DEPARTMENTS FEBRUARY • MARCH 2020

The Pulse | People. Places. News to Know.

Health Scene

More Than Meets the Eye | Series

Food and Fitness | Nutrition. Exercise. Prevention.

Funny Bone | Spot the Seven Differences

| Happenings. Who’s Who. Trending.

The 10th Annual Boys and Girls Club of Greater Lynchburg Resolution Run raised nearly $10,000 for health and wellness programs benefiting local youth. Funds raised at the family friendly benefit the Boys and Girls Club’s Madison Street Clubhouse in Lynchburg.

Q&A on Health | Questions. Answers. Knowledge.

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What Can Our Eyesight Tell Us About Our Health? The ophthalmologists and optometrists at Harman Eye Center take us on a journey with “H.E. SPEC” (“Harman Eye Sidekick Specialist”) who shares his insight on what an eye exam can reveal about your health.

Hidden Vegetables: Do They Count? Food manufacturers are introducing more ways to get beneficial nutrients into foods, such as including vegetables in pasta sauces and sandwich wraps. But is it offering the same benefit?

FEBRUARY • MARCH 2020

PUBLISHER McClintic Media, Inc. PRESIDENT/EDITOR-IN-CHIEF Steve McClintic, Jr. | steve@ourhealthvirginia.com VICE PRESIDENT OF PRODUCTION Jennifer Hungate ACCOUNTING MANAGER Laura Bower

GRAPHIC DESIGNER Tori Meador

GUEST PHOTOGRAPHER Kayla Fuqua

CONTRIBUTING MEDICAL EXPERTS Joshua Alley, MD

Brian Britt, PT, DPT Luis Calvo, MD David Harman, MD Kappa Peddy, MD, FAAD Robert Richards, MD

CONTRIBUTING PROFESSIONAL Jennifer Lamont EXPERTS & WRITERS Dylan Roche

ADVERTISING AND MARKETING Cindy Trujillo | Senior Media Consultant

P: 434.907.5255 | cindy@ourhealthvirginia.com

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COMMENTS/FEEDBACK/QUESTIONS We welcome your feedback. Please send all comments and/or questions to the following: U.S. Mail: McClintic Media, Inc., ATTN: Steve McClintic, Jr., President/ Publisher/Editor: 303 S. Colorado Street • Salem, VA 24153. | Email: steve@ourhealthvirginia.com | Phone: 540.387.6482 Ext. 1 Information in all print editions of OurHealth and on all OurHealth websites (websites listed below) and social media updates and emails is for informational purposes only. The information is not intended to replace medical or health advice of an individual’s physician or healthcare provider as it relates to individual situations. DO NOT UNDER ANY CIRCUMSTANCES ALTER ANY MEDICAL TREATMENT WITHOUT THE CONSENT OF YOUR DOCTOR. All matters concerning physical and mental health should be supervised by a health practitioner knowledgeable in treating that particular condition. The publisher does not directly or indirectly dispense medical advice and does not assume any responsibility for those who choose to treat themselves. The publisher has taken reasonable precaution in preparing this publication, however, the publisher does not assume any responsibility for errors or omissions. Copyright © 2020 by McClintic Media, Inc. Reproduction in whole or part without written permission is prohibited. OurHealth Lynchburg/Southside is published bi-monthly • Special editions are also published • McClintic Media, Inc. • 303 S. Colorado Street, Salem, VA 24153, P: 540.387.6482 F: 540.387.6483. MAIN: ourhealthvirginia.com | ourhealthroanokenrv.com | ourhealthlynchburg.com | ourhealthrichmond.com | ourhealthcharlottesville.com | Advertising rates upon request.

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The Pulse INFORMATION • EVENTS • AWARENESS

Community Outreach Virginia Bankers Association Hosts Bank Day Scholarship Program In 1991, the Virginia General Assembly declared the third Tuesday of March Bank Day across the commonwealth. This year on Tuesday March 17th, high school seniors will spend a day in Virginia banks shadowing professionals performing their daily responsibilities. The experience allows students to broaden their knowledge of a bank’s services and products as well as the vital role banks play in the community. More than 350 students are expected to participate at over 35 different banks across Virginia. Students will visit various bank departments to learn more about the loan process, the importance of establishing and maintaining good credit, including the criteria that qualified borrowers must meet, how banks make a positive impact in the community, the role of the Federal Reserve System and more.

Following their Bank Day experience, students will submit an essay describing what they learned and why they believe it was important for the chance to win one of seven scholarships (six regional scholarships of $2,500 and one state-wide scholarship of $5,000 each and . Also awarded will be six honorable mention scholarships of $1,000 each. A total of $26,000 in scholarships will be distributed by the Virginia Bankers Association (VBA) Education Foundation through Bank Day. The Virginia Bankers Association Education Foundation was formed in 2007 with the objective of recognizing the importance of economic education and financial literacy in Virginia and supporting the banking industry as a key participant in these areas. Their mission is to advance personal financial literacy to students in all public and private schools across the Commonwealth. More Information: If you would like to attend a Bank Day in your area or to learn more information, visit www.vabankers.or/education-foundatoin, or email Monica McDearmon at mmcdearmon@vabankers.org.

Erdal Adam, OD

Harman Eye Center Lovingston | 434.263.5100 www.harmaneye.com

Sebastian Ksionski, MD CMG Pain Management Center Farmville | 434.200.4175 www.CentraHealth.com

READ THIS EDITION OF

James Marcouillier, PA CMG Stroobants Cardiovascular Center Lynchburg | 434.200.5252 www.CentraHealth.com

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The Pulse

• NEWS TO KNOW

News and Notes Lynchburg Organizations Meet to Discuss COVID-19 Planning On Tuesday, March 3, 2020, the Lynchburg Department of Emergency Services will hold a planning meeting with the Virginia Department of Health, various city departments and other community partners to discuss the coronavirus COVID-19 and their planned response. “Information is changing rapidly,” says Kerry Gateley, MD, Health Director at the Virginia Department of Health. “We are receiving additional information around the clock from local, state and federal agencies.” Dr. Gateley advises people to not panic and to take the same precautions that they would for the flu.

REMEMBER TO TAKE THE FOLLOWING PRECAUTIONS RECOMMENDED BY THE CENTERS FOR DISEASE CONTROL AND PREVENTION:

» Avoid close contact with people who are sick. » Avoid touching your eyes, nose, and mouth. » Stay home when you are sick. » Cover your cough or sneeze with a tissue, then throw the tissue in the trash. » Clean and disinfect frequently touched objects and surfaces using a regular

household

cleaning spray or wipe.

» Follow the CDC’s recommendations for using a facemask. The CDC does not recommend for people who are well to wear a facemask to protect themselves from respiratory diseases, including COVID-19.

» Facemasks should be used by people who show symptoms of COVID-19 to help prevent the spread of the disease to others. The use of facemasks is also crucial for health workers and people who are taking care of someone in close settings (at home or in a healthcare facility).

» Wash your hands often with soap and warm water for at least 20 seconds, especially after going to the bathroom, before eating and after blowing your nose, coughing, or sneezing.

» If soap and water are not readily available, use an alcohol-based hand sanitizer with at least 60 percent alcohol. Always wash hands with soap and water if hands are visibly dirty.

Similar to the flu, COVID-19 is harder on those individuals who already suffer from a weakened immune system or are elderly and extra precautions should be taken with these individuals. Anyone experiencing symptoms should seek medical assistance from their primary provider and alert them of potential COVID-19 symptoms. Residents are asked not to call 911 unless it is an actual emergency. Information regarding COVID-19 will be updated on a regular basis. Residents are encouraged to use the following websites as reliable sources of information: Virginia Department of Health | www.vdh.virginia.gov/surveillance-and-investigation/novel-coronavirus/ Centers for Disease Control and Prevention | www.cdc.gov/coronavirus/2019-ncov/index.html City of Lynchburg | www.lynchburgva.gov

Community Outreach Save The Date: Virginia Autism Resource Fair Mark your calendar for the 4th Annual Central Virginia Autism Resource Fair in Lynchburg. Date: Saturday, April 18, 2020 Time: 11 am – 2 pm Where: Centra Alan B. Pearson Cancer Center, 1701 Thomson Drive, Lynchburg, VA 24501 Host: Centra Autism and Developmental Services Cost: Free and Open to the Public

The Central Virginia Autism Resource Fair brings together parents/caregivers, extended family, educators, school support staff, special service providers and more to showcase local autism resources and services. Activities will be available for children and childcare and refreshments will be provided. More Information: For questions or additional information, visit www.centrahealth.com/ autismservices or email Crystal Collette at crystal.collette@centrahealth.com.

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Do you have health-related news to share for The Pulse? Send to Stephen McClintic Jr. via email at steve@ourhealthvirginia.com.

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Health Scene HAPPENINGS • WHO’S WHO • TRENDING words and photos | KAYLA FUQUA

10TH ANNUAL RESOLUTION RUN RAISES NEARLY $10,000 FOR BOYS & GIRLS CLUB OF GREATER LYNCHBURG On Sunday, January 26, 2020, the Boys & Girls Club of Greater Lynchburg hosted its 10th Annual Resolution Run, a two-mile run/walk in downtown Lynchburg. This year’s family friendly race had 123 racers ages 6 – 77. The Resolution Run assists and encourages Club members, their families and the greater Lynchburg community to take the steps toward establishing a commitment to a more healthy and active lifestyle in the New Year. Proceeds from this year’s race are used to fund the Boys and Girls Club wellness program, Triple Play, a health and wellness program that promotes the importance of physical activity and proper nutrition through the program’s three components: Healthy Habits, Daily Challenges and Social Recreation. The Boys & Girls Club of Greater Lynchburg’s Madison Street Clubhouse serves between 100 -120 at-risk youth five days a week, with the hope of increasing service to 140 youth by the end of 2020. Through its after school and summer programing, The Club provides a positive, stable environment with leaders and role models who make a lasting impact within the community. More Information: If you are interested in volunteering or making financial or in-kind contributions, or if you are interested in learning more about the programs offered at the Boys & Girls Club of Greater Lynchburg, visit www.bgclynchburg.org or call 434.846.1111.

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Questions. Answers. Knowledge. Can physical therapy address pain that’s affecting my golf swing? movement experts, physical therapists specialize in evaluating the body’s motion to determine the cause of pain realized when performing different activities, including playing golf, and they can make recommendations that may reduce or eliminate the pain and even lead to improved performance in your golf game.

Did you know?

PHYSICAL THERAPIST

can recommend exercises to improve strength and flexibility to improve power in your golf swing. For proper form, it is necessary to ensure that your joints, such as the ones in the back and hips, have the available motion.

During a golf swing, the body’s energy transfers from the club into the ball, influencing the distance of your drive. A physical therapist can recommend exercises to improve strength and flexibility that can lead to increased power in your swing. The game of golf is highly dependent on a player maintaining proper form, which makes ensuring your body’s joints – especially ones in the back and hips – have available motion. Physical therapists are trained in joint mobilizations and exercise activities designed to improve the range and smoothness of joint motion. Coordination and control of your motion are also important aspects of form that can also be addressed with physical therapy. Collectively addressing all of these small factors can result in a big improvement to your overall performance. Brian Britt, PT, DPT

Rehab Associates of Central Virginia Lovingston | 434.226.0612 www.racva.com

Do skin tags need to be removed?

What is causing me to be so “gassy”?

Skin tags are flesh-colored skin growths that usually develop on areas of the body where the skin rubs together, such as on the neck, in the armpit or near the groin, although they can occur anywhere on the body. Skin tags affect people of all ages and body types. Most of the time, skin tags are just an annoyance. However, if they become twisted, irritated or they are bleeding, consider seeing a doctor for further evaluation.

While daily flatulence (passing gas) is normal, excessive gas can cause discomfort to the point when bloating and abdominal pain occurs, which could be a symptom of a more serious condition.

Removing skin tags at home that appear in inconvenient areas on the body by cutting or pulling them off can be tempting, but doing so can lead to skin irritation, bleeding and infection. Over-the-counter topical remedies claim to get rid of them quickly, but oftentimes they just irritate the skin without removing the skin tag. If you have a skin tag that becomes irritated or would like to have it removed, contact your dermatologist for evaluation, as there may be circumstances when skin tags appearing suspicious be sent to a pathologist for analysis. Lastly, keep in mind that skin tag removal is usually considered “cosmetic” by nearly all insurance carriers, so it may not be covered by insurance. Kappa Peddy, MD, FAAD

Dermatology Consultants Lynchburg | 434.847.6132 www.lynchburgdermatology.com

As we age, the most commonly occurring cause for excessive gas is lactose intolerance. Even if you are mildly intolerant, your body's levels of lactase (the enzyme that breaks down lactose) may be lower than it used to be, making dairy a problematic food group. Another more common cause for excessive gas is fructose intolerance. (Fructose is natural sugars found in fruits and some vegetables). Both lactose and lactase intolerance can be easily diagnosed with an in-office hydrogen breath test. However, if you experience other symptoms such as stomach pain, heartburn, changes in your weight or frequent bouts of diarrhea in addition to having excessive gas, this may be a sign of a more serious issue. Gastroesophageal reflux disease (GERD), celiac disease, alpha-gal syndrome, small intestinal bacterial overgrowth (SIBO), gastritis, peptic ulcer disease and even intestinal blockages can all be causes of excessive gas, especially when coupled with other symptoms. If excessive gas leads to these or other concerning symptoms, speak to your doctor. Robert Richards, MD

Gastroenterology Associates of Central Virginia Lynchburg | 434.384.1862 www.gastrocentralva.com

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Questions. Answers. Knowledge. Can exercise and diet make prediabetes go away? Prediabetes means your blood glucose – or blood sugar – is at a higher than normal level. The bad news about prediabetes is that individuals diagnosed with the condition are at a higher risk for developing full-blown diabetes, or Type 2 diabetes – within five years.

Did you know? All individuals with high risk factors like overweight/ obesity, elevated blood cholesterol, or hypertension

SHOULD BE SCREENED

But there is good news: prediabetes is completely reversible when changes in lifestyle are made, including maintaining a healthy diet and engaging in regular aerobic exercise. All individuals over the age of 45 years or younger than 45 years with high risk factors like overweight/ obesity, elevated blood cholesterol, or hypertension, should be screened for prediabetes/diabetes by blood tests, including fasting blood glucose or Hemoglobin A1c. Some patients with prediabetes may benefit from additional treatments such as medicine regimen or even bariatric surgery. Luis Calvo, MD

CVFP – Internal Medicine Lynchburg | 434.947.3944 www.cvfp.net

FOR PREDIABETES/ DIABETES by blood tests including fasting blood glucose or Hemoglobin A1c.

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Can being overweight have an impact on whether or not I’m a candidate for certain surgeries?

My eyesight isn’t cloudy, but something doesn’t seem right. Can cataracts cause symptoms other than cloudy vision?

Yes. For several types of surgery, patients who are carrying excess weight are at higher risk for experiencing complications and realizing poorer results, making weight loss the most appropriate firs step needed to prepare for treatment. Many surgeons will recommend delaying surgeries like knee or hip replacement, spine surgery, foot and ankle surgery, or hernia repair until weight loss can occur. Excess weight can result in added strain on the repair or reconstruction and result in the surgery failing to achieve its purpose.

Cataracts are the leading cause of poor vision in adults. Common symptoms of cataracts include blurry vision, difficulty while reading and issues with glare affecting the ability to see clearly, particularly at night, which only gets more difficult as a cataract progresses. Cataracts can also affect how sharp colors appear, causing them to look faded. Reading fine print is often more difficult in people with cataracts.

Most orthopedic programs limit elective (non-emergency) hip and knee replacement to patients with a Body Mass Index (BMI) of less than 35 or 40. A BMI of 25 – 29.9 is considered overweight, while a BMI of 30 and above is considered obese. Patients with severe obesity have higher complication rates, poorer joint function after surgery, and more frequent failure when it comes to rehabilitating the joint, which can impact a patient’s expected results. Hernia repair also has a much higher failure rate if the patient’s BMI is above 35 to 40. Joshua Alley, MD

Centra Weight Loss Services Lynchburg | 434.200.2500 www.centraweigtloss.com

Cataracts are most often diagnosed in adults over 40 but can occur at any age. While cataracts are a result of natural aging, other factors can be the cause, including UV exposure, trauma, certain medications, systemic conditions or vitamin deficiencies. Having a complete eye exam performed by an eye care provider is the first step in determining if you have cataracts and the most effective treatment. David Harman, MD Harman Eye Center Forest | 434.385.5600 www.harmaneye.com

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2020 Calendar of Health Observances J O I N U S I N C E L E B R AT I N G H E A LT H AWA R E N E S S

March MONTH-LONG OBSERVANCES Brain Injury Awareness Month Colorectal Cancer Awareness Month

February MONTH-LONG OBSERVANCES Age-Related Macular Degeneration Awareness Month American Heart Month National Cancer Prevention Month National Children’s Dental Health Month National Senior Independences Month

January MONTH-LONG OBSERVANCES Cervical Health Awareness Month National Birth Defects Prevention Month National Glaucoma Awareness Month National Volunteer Blood Donor Month Thyroid Awareness Month

WEEK-LONG OBSERVANCE 5–11 | Folic Acid Awareness Week 21–26 | Drug and Alcohol Facts Week

WEEK-LONG OBSERVANCES 3–9 | PeriAnesthesia Nurse Awareness Week 7–11 | Congenital Heart Defect Awareness Month 9–15 | Cardiac Rehabilitation Week 9–15 | Cardiovascular Professionals Week 14–21 | NCCDP Alzheimer’s Disease and Dementia Care Staff Education Week 23–29 | National Eating Disorder Awareness Week

RECOGNITION DAYS 4 | World Cancer Day

National Colorectal Cancer Awareness Month National Developmental Disabilities Awareness Month National Endometriosis Awareness Month National Kidney Month National MS Education and Awareness Month National Nutrition Month® Save Your Vision Month

April

May

MONTH-LONG OBSERVANCES

Alcohol Awareness Month

Better Hearing and Speech Month

Irritable Bowel Syndrome Awareness Month

Healthy Vision Month

National Autism Awareness Month

National Arthritis Awareness Month

National Cancer Control Month

National Asthma and Allergy Awareness Month

National Parkinson’s Awareness Month

National High Blood Pressure Education Month

Occupational Therapy Month

National Huntington’s Disease Awareness Month

Oral Cancer Awareness Month

National Melanoma/Skin Cancer Detection and Prevention Month

Sexual Assault Awareness and Prevention Month Sexually Transmitted Infections Awareness Month

National Mental Health Month National Osteoporosis Month

Stress Awareness Month

National Physical Fitness and Sports Month

Testicular Cancer Awareness Month

National Stroke Awareness Month

1–8 | National Sleep Awareness Month

WEEK-LONG OBSERVANCES

8–14 | National Pulmonary Rehabilitation Week

5–11 | Oral, Head, and Neck Cancer Awareness Week

6–12 | National Nurses Week

WEEK-LONG OBSERVANCES 1–7 | Dental Assistants Recognition Week

15–21 | Health Care HR Week 15–21 | National Poison Prevention Week

RECOGNITION DAYS

6–12 | National Public Health Week 19–25 | National Infertility Awareness Month 19–25 | Volunteer Week

3 | World Birth Defects Day

24–30 | World Immunization Week

11 | Registered Dietitian Nutritionist Day

RECOGNITION DAYS

20 | World Oral Health Day 24 | World Tuberculosis Day

7 | National Alcohol Screening Day 7 | World Health Day

7 | National Wear Red Day

26 | Diabetes Association Alert Day

16 | Healthcare Decisions Day

14 | National Donor Day

30 | National Doctor’s Day

24 | World Meningitis Day

June MONTH-LONG OBSERVANCES Alzheimer’s and Brain Awareness Month Cataract Awareness Month Men’s Health Month National Migraine and Headache Awareness Month National Safety Month

10–16 | National Hospital Week 10–16 | National Women’s Health Week 11–17 | National Stuttering Awareness Week

RECOGNITION DAYS 5 | Asthma Day 6 | National Children’s Mental Health Awareness Day 6 | School Nurse Day 27 | National Senior Health & Fitness Day®

PTSD Awareness Month

WEEK-LONG OBSERVANCES 15–19 | Healthcare Risk Management Week 15–21 | National Men’s Health Week 18–25 | National Nursing Assistants Week

RECOGNITION DAYS 7 | National Cancer Survivors Day® 14 | World Blood Donor Day 27 | National HIV Testing Day

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2020 Calendar of Health Observances J O I N U S I N C E L E B R AT I N G H E A LT H AWA R E N E S S

September

October

MONTH-LONG OBSERVANCES

Childhood Cancer Awareness Month

American Pharmacists Month

Healthy Aging® Month

Eye Injury Prevention Month

Leukemia, Lymphoma, and Myeloma Month

National Childhood Obesity Awareness Month

National Dental Hygiene Month

National Cholesterol Education Month

National Down Syndrome Awareness Month

National Recovery Month

National Physical Therapy Month

Lung Cancer Awareness Month

Sudden Cardiac Arrest Awareness Month

National Alzheimer’s Disease Awareness Month

Sudden Infant Death Syndrome (SIDS) Awareness Month

National Family Caregivers Month

National Prostate Cancer Awareness Month Pain Awareness Month

MONTH-LONG OBSERVANCES Children’s Eye Health and Safety Month National Breast Feeding Month

July

National Immunization Awareness Month

MONTH-LONG OBSERVANCES

Neurosurgery Awareness Month

Cord Blood Awareness Month

Summer Sun Safety Month

WEEK-LONG OBSERVANCES 6–12 | National Youth Suicide Prevention Week 7–13 | National Neonatal Nurses Week 20–26 | International Clean Hands Week 20–26 | National Rehabilitation Awareness Week

WEEK-LONG OBSERVANCES

Bladder Health Month COPD Awareness Month

National Healthy Skin Month National Hospice and Palliative Care Month

4–10 | National Primary Care Week

Pancreatic Cancer Awareness Month

5–9 | Malnutrition Awareness Week™

Stomach Cancer Month

6–12 | National Physicians Assistants Week

WEEK-LONG OBSERVANCES

18–24 | National Health Education Week

1–7 | Allied Health Professions Week

18–24 | National Healthcare Quality Week

1–7 | National Diabetes Education Week

23–31 | Red Ribbon Week

8–14 | National Nurse Practitioner Week

December MONTH-LONG OBSERVANCES Safe Toys and Gifts Month

WEEK-LONG OBSERVANCES

RECOGNITION DAYS 8 | National Depression Screening Day

15 | Get Ready for Flu Day

12 | World Arthritis Day

8–14 | GERD Awareness Week

RECOGNITION DAYS

22 | Falls Prevention Awareness Day

16 | National Mammography Day

6–12 | National Handwashing Awareness Week

RECOGNITION DAYS

29 | World Heart Day

20 | Opioid Misuse Prevention Day

30 | National Women’s Health & Fitness Day

22 | International Stuttering Awareness Day

6–12 | National Influenza Vaccination Week

1 | World Lung Cancer Day

12 | World Pneumonia Day 14 | World Diabetes Day

RECOGNITION DAY

29 | World Psoriasis Day

18 | COPD Day

1 | World AIDS Day

National Cleft & Craniofacial Awareness & Prevention Month

2–8 | National Health Center Week

UV Safety Month

World Alzheimer’s Month

American Diabetes Month

10 | National Youth Suicide Prevention Day

WEEK-LONG OBSERVANCE

28 | World Hepatitis Day

Thyroid Cancer Awareness Month

MONTH-LONG OBSERVANCES

RECOGNITION DAYS

Juvenile Arthritis Awareness Month

RECOGNITION DAY

November

National Breast Cancer Awareness Month

National Ovarian Cancer Awareness Month

August

Health Literacy Month

National Alcohol & Drug Addiction Recovery Month

OurHealth | Connecting You to Trustworthy Care Close to Home

8–14 | National Radiologic Technology Week

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Resolutions:

Don’t Let Those Goals Be Forgotten So Soon After You Started words | DYLAN ROCHE

If you woke up on January 1st with ambitious goals to live a healthier life in 2020, but you’re now finding yourself reverting back to the same bad habits you had last year — Falling short of keeping your New Year’s resolution, however, doesn’t mean you have to resign yourself to unhealthy habits all over again.

well, you’re not alone.

Instead, take a hard look at the resolution you set for yourself. Was it to lose weight? Take control of an addiction? Reclaim your mental health? Whatever it was, you can reassess your approach, break it down into more manageable steps, set a tangible goal and do it all at a time when you (and the rest of the world) aren’t facing social pressure to reinvent yourself completely. Be S.M.A.R.T. When Setting Resolutions: When making

a health resolution, the U.S. Office of Disease Prevention and Health Promotion recommends setting a goal that is S.M.A.R.T. – standing for – Specific, Measurable, Achievable, Realistic and Timebound. These are good characteristics for any goal, but they’re especially good in this case because New Year’s resolutions tend to be a little vague or overambitious.

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If you’re sticking steadily to your resolutions, then good for you! Keep it up! But if you’re starting to loose grip on your goals, perhaps it’s time to re-evaluate and reset your health resolutions and focus on smaller, more achievable goals that will help you create the healthiest version of yourself in 2020. There are still plenty of months ahead to get it right.

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If your New Year’s Resolution was to

1O%

“The Dietary Guidelines for Americans 20152020 recommends no more than 10 percent of your calories come from added sugar.”

Aim to consume less added sugar. Although foods like fruit and milk have naturally occurring sugars, many processed foods have added sugars that contribute calories to your diet without any extra nutrients. The Dietary Guidelines for Americans 2015-2020 recommends no more than 10 percent of your calories come from added sugar. To reduce your sugar intake, opt for smaller servings of candy, use less sugar in your coffee or tea, snack on fruit for dessert, and enjoy flavored, unsweetened seltzer water instead of soda.

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Eat a Healthier Diet...

The Centers for Disease Control and Prevention notes that fruits and vegetables are great sources of the vitamins and minerals your body needs to function, and because they have fewer calories per volume than most foods, you can fill up on them and feel satiated without taking in too many calories. Next time you make a bowl of spaghetti, use half your typical amount of pasta and replace it with some steamed or sautéed broccoli, zucchini and mushrooms.

Because whole grains are great sources of fiber and other nutrients, the U.S. Department of Agriculture recommends that half the grains you consume be whole grains. Opt for brown rice instead of white rice or use wholegrain bread instead of white bread. The complex carbohydrates will provide you with sustained energy, and the fiber will keep you full between meals so you’re less likely to overeat.

Add more fruits and vegetables to your diet.

Switch to whole grains instead of refined ones.

If your New Yearâ&#x20AC;&#x2122;s resolution was to

eat a healthier dietâ&#x20AC;Ś

VIRGINIA FRESH MATCH PROGRAM DOUBLES AMOUNT OF FRESH FOODS LOW-INCOME FAMILIES CAN BUY Virginia Fresh Match is a network of farmers markets and food stores across Virginia that offer nutrition incentives that double the value of federal nutrition benefits like SNAP (Supplemental Nutrition Assistance Program, formally known as food stamps) spent at participating farmers markets and food stores. For example: when an individual spends $10 with his or her EBT card at a farmers market or other food store that participates in SNAP, the customer receives another $10 FREE to buy fresh fruits and vegetables grown in Virginia. With Virginia Fresh Match, low-income consumers can afford additional healthy food, local farmers gain new customers and make more money, and more food dollars stay in the local economy.

How Do I Find a Participating Farmers Market?

More Info:

on, visit informati rg/ For more calfood.o o rl fo p a .le cation. fm lo .v r www nter you e d n a s/ location

To find a participating farmers market or food store that participates in the Virginia Fresh Match program, visit www.vfm.leapforlocalfood.org/ locations/ and enter your location.

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If your New Year’s Resolution was to

get more exercise...

Plan to try out a new type of physical activity each week. Variety will help you find exercises you enjoy and keep you from getting bored. The Department of Health and Human Services recommends adults get 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity every week. If you power walk for a half-hour every weekday before work, you will have met that standard. If you’re having trouble coming up with ideas, just think in terms of the four varieties of exercises encouraged by the National Institutes of Health — Endurance Training (jogging, cycling, swimming), Strength Training

(lifting weights), Balance (tai chi) and Flexibility (yoga, stretching). 28

If you can find a race in your area, go ahead and register for it. This is a great example of having a specific, timebound goal. And the good news is that most healthy people can train for a 5K (3.1-mile) race in just two months even if they aren’t avid runners, according to the Mayo Clinic. Start by switching between walking and jogging for 30 minutes twice a week, alternating it with 30-minute walks on the other days. Aim to steadily increase the amount you’re running versus the amount you’re walking. If you need a more specific training plan, try downloading an app like Couch to 5K, which provides you with 30-minute workouts designed by personal trainers.

This not only keeps you accountable but also makes exercise a fun activity you look forward to. You can go for a walk or a hike together, play pickup basketball, join a recreational sports team, or find a drop-in exercise class. You could even see whether your coworkers want to skip the next happy hour and do a group workout together instead — this trend of “healthy hour” was noted by the American Council on Exercise back in 2013, and it has become even more prevalent in the years since then.

Aim to run a 5K (or set a similar goal).

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Set a recurring date twice a week for physical activity with a friend or family member.

“Start by switching between walking and jogging for 30 minutes twice a week, alternating it with 30-minute walks on the other days. Aim to steadily increase the amount you’re running versus the amount you’re walking. ”

If your New Year’s resolution was to

get more exercise…

TAKING YOUR WORKOUT TO NEW HEIGHTS? If you’re looking to get a lift in your workout routine or need inspiration to get into a routine altogether, don’t overlook the benefits of rock climbing! This fitness option, whether indoors or out, helps you build stamina, strengthen muscles and increase your heart rate.

Where Are eld: Classes H

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More Info

How Much Does It Cost?

Rise Up Climbing offers day passes, packaged classes, monthly memberships and special event pricing. A day pass without a membership is $17 for adults. Plus, unlike other fitness boutiques, Rise Up Climbing also offers special climbing teams and clubs for kids starting at age three!

Don’t Miss These Deals!

EARLY BIRD SPECIAL: Get 25% off Monday - Friday if you arrive before 1 pm

Visit w ww.rise u call 43 4.845.7 pclimbing.co m or 625.

STUDENT NIGHT: Mondays from 5 pm – 10 pm, $10 climbing pass (school-aged kids under 17) HOME SCHOOL MORNINGS: Wednesdays from 11 pm – 3 pm, $10 climbing pass WOMEN CRUSH NIGHT: Wednesdays from 5 pm – 10 pm, $10 climbing pass for women 2 FOR 1 NIGHT: Fridays from 5 pm – 10 pm, two day climbing passes for the price of one

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If your New Year’s Resolution was to

quit smoking...

“The Centers for Disease Control and Prevention recommends your date should be within two weeks of your decision to quit, as this is soon enough that you’re not delaying it too long but far enough out that you have time to be mentally prepared.”

Pick what’s known as a “quit date” — a date when you will start your “stopping” journey. The Centers for Disease Control and Prevention recommends your date should be within two weeks of your decision to quit, as this is soon enough that you’re not delaying it too long but far enough out that you have time to be mentally prepared. Figure out a day when you know you won’t be busy or stressed, and mark it on your calendar. In the days leading up to your quit date, purge your home of all reminders of smoking, including cigarettes, lighters and ash trays.

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Have a plan for what you’ll do when a craving strikes. You could fold laundry, do a crossword puzzle, play Candy Crush or go for a walk. The American Lung Association explains that cravings last for only three to five minutes, so you don’t have to distract yourself long before the feeling passes.

Set milestones and decide how you’re going to reward yourself for not smoking. According to the American Lung Association, the first seven to 10 days will be the hardest. Celebrate when you make it 24 hours, three days, one week, two weeks and a whole month. Your reward could be an outing with a friend, a special dessert or a gift for yourself.

“The first seven to 10 days will be the hardest. Celebrate when you make it 24 hours, three days, one week, two weeks and a whole month. Your reward could be an outing with a friend, a special dessert or a gift for yourself.”

If your New Year’s resolution was to quit smoking… KICKING THE NICOTINE HABIT WITH HELP FROM CVS MINUTECLINIC’S SMOKING CESSATION PROGRAM Nearly five years ago, CVS Pharmacy stores discontinued the sale of cigarettes, creating quite a buzz in the news media and in online social circles. But lost in the hype and opinion about this decision was the introduction of the MinuteClinic Start to Stop® smoking cessation program in all CVS locations that offer MinuteClinic services.

How Does It Work?

Providers at MinuteClinic can work one-on-one with people trying to overcome their addiction to cigarettes by creating a realistic plan that’s part of the pharmacy’s MinuteClinic Start to Stop® program. Together, you and a provider decide which medicine and nicotine-replacement solutions are best to help you stop smoking. The MinuteClinic Start to Stop® program also provides ongoing coaching and support and will help you track your successes and milestones reached on your way to becoming smoke free.

How Much Does It Cost?

While some insurances are accepted, the fee without insurance is: • Initial smoking cessation assessment: $59 • Smoking cessation follow-ups: $49/visit

More Info:

Visit www.cvs.com/minuteclinic/resources/smoking-cessation.

Where D o I Go?

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If your New Year’s Resolution was to

Define what type of drinker you are:

“The National Institutes of Health defines moderate drinking as one drink a day for women and two drinks a day for men. In this case, a drink is 12 ounces of beer, 5 ounces of wine or 1.5 ounces of distilled spirits or liquor.”

The American Addiction Centers defines an alcoholic as someone who is physically dependent on alcohol and cannot stop themselves after one drink. A problem drinker might be irresponsible or unhealthy in their alcohol consumption, but their brain chemistry isn’t such that they are dependent on it. This distinction is important because problem drinkers can learn to drink moderately, whereas alcoholics do not have that option — they must abstain from alcohol completely. If there’s a chance you’re an alcoholic, seek the diagnosis and guidance of a medical professional.

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drink less alcohol...

Moderation is key: If you’re a problem drinker who is trying to cut back, you can help yourself consume alcohol in moderation by determining what you’re going to drink and when. The National Institutes of Health defines moderate drinking as one drink a day for women and two drinks a day for men. In this case, a drink is 12 ounces of beer, 5 ounces of wine or 1.5 ounces of distilled spirits or liquor. Maybe you decide you will have a glass of wine with dinner on weeknights, a cocktail at a party on Friday night and a beer at the sports game on Saturday afternoon. Make a plan and stick to it.

Know your triggers: Whether you’re abstaining completely or cutting back, avoid situations where you know people will be drinking heavily or you’ll face peer pressure.

“A problem drinker might be irresponsible or unhealthy in their alcohol consumption, but their brain chemistry isn’t such that they are dependent on it.”

If your New Year’s resolution was to

drink less alcohol…

LIVING HANG-OVER FREE NEVER TASTED SO GOOD: TRADING BOOZE FOR MOCKTAILS AND TEA While breweries and wine bars still seem to be popping up on every corner, there is a new movement that’s gaining traction not only in Lynchburg and Southside, but across the nation. “Sober-curious”, as named in Ruby Warrington’s 2018 book, Sober Curious, refers to those who “question the expectation to drink versus going along with the dominant drinking culture.”

What’s it About?

For those committed to staying alcohol-free, you can still enjoy a nonalcoholic drink out with friends, thanks to Lynchburg-based Blackwater Bitters Company. Trendy, local mixologists create tasty mocktails using these small batch bitters along with syrups and infused vinegars. Have no fear, they are no Shirly Temple indeed. If trendy mocktails aren’t your thing, try a locally brewed kombucha*, a fermented sweetened black or green tea. *IMPORTANT NOTE: If you are in recovery, carefully consider your choice to drink kombucha as it does contain trace amounts of alcohol.

Where Can I Get It?

You can find Blackwater Bitters at local retailers like Oxide Pottery at 1337 Main Street, Lynchburg, Virginia 24504 and Ned’s Beer Shop at 2496 Rivermont Avenue, Lynchburg, VA 24503. For a complete list of locations to purchase, visit www.blackwaterbitters.com.

What About the Kombucha?

Virginia-based Mountain Culture Kombucha began brewing the fermented fluid in 2012. They provide the bubbly concoction in a slew of unique flavors all over the state. Locally, you can find the bottled brew at Health Nut Nutrition, Enterprise Drive, Lynchburg, Virginia 24502. For a complete list of all locations, visit www.mountainculturekombucha.com or follow them on Facebook at @MountainCultureKombucha. *IMPORTANT NOTE: Kombucha does contain trace amounts of alcohol, pregnant or breastfeeding women should consult a doctor.

YOGA FOR ADDICTION RECOVERY AND RELAPSE PREVENTION Yoga of 12-Step Recovery (Y12SR) is a national nonprofit program that combines the somatic approach of yoga with the cognitive approach of 12-step programs. Y12SR creates a holistic model to address the physical, mental and spiritual disease of addiction. Y12SR leaders are certified yoga instructors with additional Y12SR certification through an intensive leadership training program.

Where Can I Find a Class?

You can find a yoga for recovery class at Roads to Recovery, 2600 Memorial Avenue, Suite 107 in Lynchburg, Virginia 24501. The class meets every Sunday morning at 8:30 am.

More Info:

For local information, search Facebook for @Y12SR Lynchburg or visit www.y12sr.com for more about the national program.

How Much Does It Cost?

FREE

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If your New Year’s Resolution was to

Schedule short breaks regularly throughout your workday and make them as much a priority as any other appointment. This will prevent you from overcommitting yourself or overscheduling yourself.

Slow down and schedule breaks: Allow yourself three after-work commitments a week, and make sure you have at least one day on the weekend to unwind and relax. Schedule short breaks regularly throughout your workday and make them as much a priority as any other appointment. This will prevent you from overcommitting yourself or overscheduling yourself, which can cause stress and exacerbate any mental health struggles you’re having.

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manage your stress and/or anxiety...

The U.S. National Library of Medicine recommends avoiding stress by recognizing what you can’t change and finding a way to make the most of those situations. For example, if traffic jams during your morning commute are stressing you out, find a podcast or an audiobook that you can listen to during your time in gridlock.

Take up a hobby that promotes relaxation and mindfulness, such as yoga or tai chi. By engaging in these exercises, you can take your mind off stressful triggers and focus on calming yourself with controlled breathing.

Recognize what you can – and cannot control:

Find a relaxation regime that works for you:

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If your New Year’s resolution was to

manage your stress or anxiety... MAYBE YOU’VE JUST GOT TO GET AWAY Even if it’s just for a night, a quiet mountain or river retreat where you can decompress can make all the difference. You can find relaxing and unique places where you refresh your mind through services like www.airbnb.com and www.vrbo.com, but for a truly special experience check out a cozy dome rental near Lynchburg, Virginia. The canvas dome tent, which perches high on a decked platform and offers a full windowed side wall allows the feeling of falling asleep under the stars and waking with the sunrise. Glamping at its finest, this 11-acre property is the perfect place for a much-needed unwinding.

How Do I Book My Stay?

To book a glamping adventure like this and others, visit www.glampinghub.com and search by location.

A FLOAT SPA? IT JUST SOUNDS RELAXING, DOESN’T IT? There’s a new option in town for those who struggle with stress, anxiety, pain management and sleep. The “float” craze has been slowly gaining steam over the last several years. The “float” craze has slowly been gaining steam over the last several years, and Lynchburg is now home to the regions newest float spa offered at Indigo Aire Spa and Wellness Center. Designed to address sensory deprivation, the float spa involved relaxing in a full body sized tank that is filled with 12” of water maintained at 98.6 degrees – the same as our body’s temperature – and 1000 pounds of Epsom salt. With no light, sound, or temperature changes, the therapeutic experience allows your external senses to rest and rest.

More Info: To book a “float” or for additional information about the experience, visit www.indigoaire.com or call 434.841.23595.

Scan the QR code above to learn more about the cozy dome rental near Lynchburg, Virginia.

How Mu c Does It C h ost?

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Go Where Do I

Center ellness a and W ervices to p S e ir Indigo A a float tank s . e stress ers d reduc now off ellness relax an W u o d y n a lp a he Sp ve, Park Dri igo Aire rporate Visit Ind o C 2 7 at 10 51. Center VA 245 Forest, Suite A,

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If your New Year’s Resolution was to Engage in

more mentally stimulating activities...

Find a mentally stimulating hobby that requires thought or concentration, and set aside 30 minutes every morning or evening (or both) to participate in it. It could be a crossword puzzle, logic problem, concentration game or foreign language lesson.

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Aim to read something unrelated to work or school every day. To encourage yourself, make a list of books you want to read in the upcoming year. Harvard Medical School recommends mentally stimulating activities like reading because they can help your mind get stronger, improve your memory and even ward off dementia.

Find something you love to stimulate your mind: Mental exercise doesn’t have to be limited to reading. Find a mentally stimulating hobby that requires thought or concentration, and set aside 30 minutes every morning or evening (or both) to participate in it. It could be a crossword puzzle, logic problem, concentration game or foreign language lesson. According to Harvard Medical School, good mental activity requires active engagement — you need to pay attention and think — unlike the passive engagement required by hobbies like watching television.

If your New Year’s resolution was to engage in more mentally

stimulating activities...

ACTIVATE YOUR MIND THROUGH THE POWER OF ART An adult art class offered through the Academy Center of the Arts in Lynchburg may be just what you need to quench your creative side and help put your mind into motion. Art classes are a perfect outlet for self-expression and creativity.

What Types of Classes Are Offered?

Upcoming classes include Watercolor, Oil Painting, Principle of Drawing, Brush Pen Lettering, Pottery, Clay Exploration, Alcohol Inks and more.

More Info:

How Mu ch Does It C ost?

Most classe s rang $40 t o e a sing $200 with from le eve ning c options of week ly la the co classes th sses or at me urse o et f seve ral we over eks.

Visit www.academycenter.org to sign up or call 434.528.3256 and for more information.

THE KING OF MENTAL GAMING? CHECK IT OUT, MATE! Looking for a way to stimulate your mind that doesn’t require the use of digital technology? Consider unplugging and enjoying an evening playing one of the best strategy games ever created – chess. The Forest Chess Club meets every Thursday evening from 6-10 pm at the Forest Public Library located at 15583 Forest Road, Forest, Virginia 24551.

More Info:

Keep up with upcoming events by following @forestchess on Facebook.

How Muc Does It C h ost?

FREE

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Set, Start and Reset More Than a Second Time if You Need To: Just Try Not to Stop Setting a goal that involves making a significant change in the way you’ve become accustomed to living your life is never easy. Any habit you want to break or condition you need to overcome didn’t happen overnight, nor will it magically reverse itself at the strike of midnight on the last day of the year. Resetting resolutions or goals so they are more manageable and on a timeline that’s up to and right for you – instead of on a commercially endorsed date like New Year’s – may be your first step in realizing success. But if you find yourself falling short or wanting to give up in your second attempt, don’t give completely in. Too many people opt for the safety net of knowing another January 1st will be there to start their resolutions all over. But if we’re honest with ourselves, this strategy does nothing but feed another bad habit we’re often trying to break: procrastination. So, if you find yourself feeling this way, try taking a page from the book of life’s lessons we trusted in the past. Like practice makes perfect. And when you fall down, get right back up and try again.

No one sets a deadline for failing. Does it make sense to set a deadline for when we stop trying? Remembering this just might make the difference in your achieving success in anything you resolve to do.

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More at OurHealthLynchburg.com *U.S. News & World Report, https://health.usnews.com/health-news/blogs/ eat-run/articles/2015-12-29/why-80-percent-ofnew-years-resolutions-fail

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Connecting Youfor toHealthy Trustworthy Close toRichmond Home OurHealth | The Resource LivingCare in Greater

Setting Fact Apart from Fiction When Researching Online words | DYLAN ROCHE

Who hasn’t been told by a cautionary parent or teacher, “Don’t believe everything you read”? This prudent bit of advice proves especially true in the era of the internet, when a simple Google search can yield thousands of results. But amid all the facts is a lot of fiction — and when it comes to your health, being misinformed could lead to lots of trouble.

Which Websites Are Reliable? Ultimately, your doctor is your best resource for health guidance, as they know all the aspects of your specific history and present circumstances. In situations where your doctor is unavailable, however, you can do research on your own as long as you are careful about what sources you consult. Not all health-related information available on the internet comes from a trustworthy source, and some of it might be out of date. So how’s a person supposed to figure out whether a resource is reliable or not? First, you should consider what individual or organization is running the website, which will help you understand their level of expertise and what their priorities are.

One of the more trusted ways to do that is to look at what’s called the top-level domain, the formal term for those three letters following the dot at the end of the website’s domain name:

IF THE WEBSITE ENDS IN .GOV:

IF THE WEBSITE ENDS IN .EDU:

IF THE WEBSITE ENDS IN .ORG:

IF THE WEBSITE ENDS IN .COM:

it indicates a government agency. Relevant examples of these are the Food & Drug Administration (www.fda.gov) or the Centers for Disease Control and Prevention (www.cdc.gov).

it indicates that the website belongs to an educational institute, medical school or university. A relevant example is Harvard Medical School (www.health.harvard.edu).

it indicates that the website belongs to a nonprofit organization, such as a research society or an advocacy group. Relevant examples of these might be the American Academy of Family Physicians (www.familydoctor.org) or the American Heart Association (www.heart.org).

it indicates the website is a commercial website. When consulting a .com source, it’s especially important to make sure that sources are cited and that there are no conflicts of interest (for example, a company might stand to gain a profit by promoting certain information).

JOIN OURHEALTH ON

SOCIAL MEDIA

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FACT CHECK WITH THESE

RELIABLE RESOURCES If you’re ever in doubt, don’t be afraid to fact-check what you’re reading against another source. The following websites are good go-to places for reliable information, whether you’re looking for weight loss tips, cancer advice, disease prevention or just general health wisdom:

Academy of Nutrition and Dietetics

www.eatright.org

The world’s largest organization of credentialed food and nutrition professionals offers guidance on incorporating more nutritious foods into your diet and what functions certain foods support.

American Academy of Family Physicians

www.familydoctor.org

This organization comprising 129,000 physicians and medical students, which has been in operation since 1947, offers expert guidance on everything from nutrition to disease recovery.

American Council on Exercise

www.acefitness.org

The nation’s leading nonprofit exercise professional and health coach certification organization has information on workout advice and safety with step-by-step instructions on how to perform exercises.

American Heart Association

www.heart.org

The nation’s oldest and largest nonprofit organization dedicated to cardiovascular health offers all kinds of heart-healthy advice and vital information on heart disease.

Centers for Disease Control and Prevention

www.cdc.gov

A public health institute under the U.S. Department of Health and Human Services, the CDC provides guidance on important health and safety topics like infectious disease, occupational safety, injury prevention, environmental health and foodborne illness.

Food and Drug Administration

www.fda.gov

The FDA regulates food, medicine, dietary supplements and cosmetics, determining which ones are safe for public use and consumption. Its website provides relevant consumer updates such as “What to Know About Products Containing Cannabis and CBD” and “Some Medicines and Driving Don’t Mix.”

Harvard Medical School

www.health.harvard.edu Harvard Medical School provides insight and advice on all topics relating to health and wellness, from weight loss to cancer prevention. The information on the site is contributed by the more than 10,000 faculty physicians at the school.

Mayo Clinic

www.mayoclinic.org This nonprofit academic medical center, which focuses not only on practice but also on education and research, provides guidance on healthy lifestyles, explanations of specific diseases, in-depth looks at drugs and supplements, and much more.

National Cancer Institute

www.cancer.gov

The federal government’s agency for cancer research offers information on different types of cancer, prevention advice and treatment options, as well as the latest news about cancer.

USDA Nutrition

www.nutrition.gov The U.S. Department of Agriculture’s website for healthy eating and food safety provides insight into nutritional needs, how nutrition affects your health, and the nutritional panel of everyday foods.

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It’s also important to check the date on the article or page that you’re consulting. If it’s older than five years, you should try to find more recent information. Sometimes medical advice is disputed or proven wrong by more recent research.

“I Found a Site that Says…” Let’s say you find a website with a lot of information on the topic you need to research. It’s not the website of a government agency, nonprofit organization or medical school, so does that mean you have to rule it out? Not necessarily. First, check who is providing the information. If there’s a byline with the name of an author or contributor, that person should have the proper background and training. Check for credentials like MD (medical doctor), RN (registered nurse), RD (registered dietitian) or something similar. In some cases, an article might be compiled or written by a someone without credentials but reviewed by an expert in the field. You might find a website run by somebody who has experience with your condition, but it’s important to remember that health is different for each individual. One person’s cancer battle or fitness journey won’t be the same as yours — and even though that person means well by offering tips and advice, it doesn’t mean that their method is scientifically supported. It’s entirely possible — and even likely — that a writer is not trying to mislead you. However, that writer could be misinformed or could misunderstand what they’ve been told. Secondly, check where the author or organization is getting their information. Are statistics and facts attributed to another reputable source? It’s not enough to say, “Many studies have shown that…” A reliable resource will specifically mention which studies it is citing, ideally providing links to them. Check for studies that have been published by reputable medical journals within the last five years, and always read through the study yourself. In some cases, studies may report certain outcomes but conclude that more research is ultimately needed. Finally, ask why the author or organization is providing this information. If you read an article that supports the use of an alternative medical treatment, you might start thinking it’s a good option for you. But if the article is written by the owner of the company trying to sell that treatment option, you should be wary. The information might be more reliable if it is coming from a medical doctor not associated with the company. Be sure to distinguish between fact and opinion.

ON THE WEB

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MORE THAN

MEETS THE EYE What Can Our Eyesight Tell Us About Our Health?

The ophthalmologists and optometrists at Harman Eye Center take us on a journey with “H.E. SPEC” (Harman Eye Sidekick Specialist) who shares his insight on what an eye exam can reveal about your health. words | JENNIFER LAMONT

Your eyes are among your most beautiful features. Not only do they gift you with sight, but they also define your face and show the world who you are. And while others appreciate your baby blues or dark pools, it’s what’s behind your eyes that tells the real story of you. Beyond the shimmer of your iris, there’s a roadmap of blood vessels, nerves and membranes. Because your eyes are intricately connected to the rest of your body, this roadmap gives clues to not only your optical health but the rest of you as well. And the only person who can read this map? Your eye doctor. When an Eye Exam Can Save Your Life During a comprehensive eye exam, an ophthalmologist or optometrist studies this network to determine more than just your need for glasses or contacts. Your unique roadmap can very clearly display signs of beginning or advanced health issues, including high blood pressure, immune disorders and thyroid conditions.

Did you know?

The iris, which is the colored part of your eye and regulates the pupil in response to light, is like a blackout curtain made of muscle and connective tissue.

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What kind of care do ophthalmologists provide? An ophthalmologist is a medical doctor (MD) or a doctor of osteopathic medicine (DO). They specialize in comprehensive eye care, perform surgery, and treat complicated eye conditions or diseases. They usually manage your care with optometrists and can perform procedures like LASIK, removing cataracts, and plastic surgery of the eyes.

In fact, many eye doctors have patients who, until they received an eye exam, had no clue their blood pressure was at crisis levels, or that there was a blockage caused by plaque in one of their blood vessels (yes, plaque can get in your eyes). So, it isn’t uncommon for an eye doctor to discover underlying, dangerous illnesses even before the condition has been detected anywhere else.

And catching issues early on is vital. The earlier you know what’s going on in your body, the better your overall health will be. And, by treating the underlying problem early, you can lessen the damage to your eyes and preserve your sight. Left untreated, conditions like high blood pressure or diabetes not only destroy your body, but they can cause your vision to deteriorate rapidly, sometimes into complete blindness.

At times, the doctor will have to send patients for immediate emergency care based on the results of their eye exam. It’s not an exaggeration to say that eye doctors save lives. It means eye doctors, as much as primary physicians, are a first line of defense against chronic conditions or sudden health emergencies.

The American Academy of Ophthalmology (AAO) recommends adults get a complete eye exam starting at age 40. However, if you’re younger and managing a health condition like diabetes or high blood pressure, they recommend you get checked earlier. Those 65 or over should go at least once every year or two, and sometimes more frequently depending on underlying conditions and the doctor’s advice.

“We have a talented team of both ophthalmologists (MDs) and optometrists (ODs) across the region, making us a convenient one-stop-shop for all of our patients’ vision needs. This enables us to see the ‘big picture’ and provide them with the best long-term eye care possible.” – David M. Harman, MD, founder of Harman Eye Center.

What’s Your (Eye)Q? A comprehensive eye exam is different from a vision test or a routine eye exam. It involves more thorough testing, including wide-field retinal imaging technology or traditional dilating drops to widen your pupils. Both tests help the doctor see a wider area of the retina and the network of blood vessels behind the eye. Because the retina, blood vessels and optic nerves tell a story of your overall health, viewing your blood vessels during an exam is unique from a diagnostic perspective. It’s the only way a doctor can directly look at the condition of your blood vessels without poking, prodding or scanning you. There is no blood sample, surgery, ultrasound or even a blood pressure cuff required. Unlike other types of doctors who may never actually see the blood vessels of their patients, eye doctors have a front-row seat. And they can tell a lot from that view. If you’re a healthy adult with no risk factors like age, high blood pressure or elevated blood sugar levels, you may not need a comprehensive eye exam every year. However, many diseases and conditions start without any symptoms. That’s why so many people have no idea they are walking around with chronic high blood pressure—and why hypertension is aptly named the “silent killer.” Luckily, a simple eye exam can discover conditions in their earliest stages. 46

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Get Regular Exams Before You Have a Problem with Your Vision Is your vision sharp? You may be able to read highway signs while whizzing down the road without the help of glasses. You may not experience blurriness, ‘floaters’ or any other vision symptoms to let you know something is wrong. However, a complete eye exam by an ophthalmologist or optometrist can tell if your vision has changed— even if you don’t think it has—while also screening for potential eye and systemic health issues. Even if your eyesight isn’t blurry and you don’t wear prescription lenses or contacts, routine eye exams are vital to the long-term health of your eyes and body. Illnesses or conditions that impact the state of your eyes can develop very slowly, without symptoms, so you never suspect an underlying problem or that your vision is quietly being damaged. This damage can reveal itself along the retina’s ‘roadmap’ of blood vessels (the retinal vasculature), optic nerve (which is connected to your brain) and the back of the eye. These inner eye symptoms illustrate to your eye doctor how connected your eyes are to the rest of your body.

“Eye exams are essential to maintaining a healthy lifestyle. Even if you’re not experiencing issues, routine screenings are important for not only your eyes but your health. Starting at age 40, schedule yearly eye exams. If you wear glasses or contacts, we recommend a yearly exam as well. People with special risks, like diabetes or high blood pressure, may need an eye exam more frequently.” – David M. Harman, MD, founder of Harman Eye Center.

Making the Connection: An Insider’s Tour Guide to the Roadmap of Your Health To shine a light on this connection between comprehensive eye exams and overall health, we’re taking you to the ‘inner spaces’ of your body through your eyes. During our upcoming six-part “More Than Meets the Eye” series, each issue will focus on a different area of the body and show you how your eye doctor can not only save your vision and health, but many times your life. As a patient getting an exam to find out why your vision has been so blurry lately, it can be hard to make the connection between your eyes and your overall health. After all, you’re only there to get a prescription, right? But, because the eye doctor has such a fantastic view of the inner spaces and health of your body, getting an inside look into what the eye doctor sees is a unique opportunity for you as well. Giving you this inside look during the first part of our series, “Your Eyes and the Heart,” is our ‘inner space expert,’ H.E. SPEC. A little sort of guy, H.E. SPEC has the skills and the height to guide you through the roadmap of your body and health, while the doctors at Harman Eye Center gaze into your eyes. Follow H.E. SPEC along our illustrative map to get an up-close and personal look at how your overall health impacts your vision. Along the way, you can test yourself with quick quizzes to see how much ‘(Eye)Q’ vision health knowledge you have. On your way to the finish line, avoid B. Lind Spot, who likes to throw obstacles in your path that keep you in the dark and damage your vision. Along the way, you can test yourself with quick quizzes to see how much ‘(Eye) Q’ vision health knowledge you have. On your way to the finish line, avoid B. Lind Spot who likes to throw obstacles in your path that keep you in the dark and damage your vision.

Hi, I’m H.E. SPEC. Nice to meet you!

I’m going to help you protect your vision. After all, your eyes are a portal to both the world outside you—and the one inside you. Because your vision is connected to the rest of you like an amazing roadmap, you can consider me your ultimate tour guide behind the scenes.

When is it time to schedule an appointment? Along with your regular eye exams, schedule an appointment with the eye doctor if you experience sudden changes in your vision, including:

The Way to a Man’s Heart is Through His Eyes The eyes really do hold your secrets, especially when it comes to matters of the heart. Regular eye exams make it possible for doctors to identify heart conditions, often before patients even know they have a problem. This early detection can save you from sustaining irreversible damage to your heart and vision. As tools and technology advance in eye care, doctors perform comprehensive exams quickly and easily. Today’s tools also produce much more detailed information about your eyes, while being painless and non-invasive.

» » » » » » » »

Blurring in one or both eyes

A head injury

Floaters or spots Bright flashes Blind spots Distorted objects or double vision Frequent headaches Sensitivity to light A diagnosis of any condition that can affect your eyes

Using both traditional tools and new technology, the doctors at Harman Eye Center evaluate the entire landscape of the eye, both inside and out. During their evaluation, three cardiovascular symptoms they often detect are hypertension, high cholesterol and blocked arteries. Dangerously covert, these conditions quietly cause damage to the eyes and body. In most cases, they don’t send up flares hoping you notice before causing a heart attack or stroke.

David M. Harman, MD Founder of Harman Eye Center and Medical Director of Harman Eye Surgery Center. www.OurHealthLynchburg.com

1. Hypertension – The “Silent Killer” Did you know?

If you’re overweight, losing just 10 pounds can lower your blood pressure by several points.

For most people, maintaining a blood pressure below the recommended 120/80 can help your blood vessels deliver more oxygen-rich blood to your heart, eyes and the rest of your organs.

Like B. Lind Spot, high blood pressure is sneaky. It can cause damage in your body without causing any recognizable symptoms until you have a major cardiac event like a heart attack or stroke. Damage from hypertension can also show up in your eyes without causing any changes in vision like blurriness or pain. If the condition goes on long enough, it can cause hypertensive retinopathy, which means the retina has become damaged. What the Doctor Sees if You Have High Blood Pressure: The roadway of blood vessels at the back of your eyes is a tiny, but powerful, representation of what’s going on in the blood vessels throughout your body. High blood pressure can narrow or thicken those blood vessels and reduce the amount of oxygenated blood getting to the structures in the eyes. The pressure in the retina causes the arteries to cross over the veins, pressing down on them and causing them to bulge.

How High Blood Pressure Can Affect Your Eyesight: The damage from high blood pressure can cause:

» » »

Hypertensive retinopathy (damage to the retina, which is linked to a higher risk for stroke) Reduced vision Blurriness

» » » » »

Double vision Partial or complete blindness Eye swelling Headaches No change

2. High Cholesterol You need cholesterol. It’s crucial for cell, brain and hormone health in the body. But, too high, and it’s dangerous. And, like high blood pressure, elevated cholesterol usually doesn’t cause symptoms you can see or feel. Throughout the body, when cholesterol builds up and forms hardened plaque deposits, it can cause stiffened arteries, blockages and blood clots. Plaque deposits can also attach themselves to the blood vessels of the retina. What High Cholesterol Looks Like to the Eye Doctor: Tiny cholesterol deposits can show up as yellowish dots or crystals attached to blood vessels inside the eye, or as soft, yellowish bumps outside the eye. In some people with very high cholesterol, the cornea (the clear dome covering the front part of the eye) is haloed by a white or blue-grey ring of fatty deposits known as arcus senilis. Although common in older patients, it can indicate abnormally elevated levels of cholesterol in patients younger than 45 years of age. High cholesterol can also narrow or block your retinal artery, which is the main connection between the optic nerve and the brain. This blockage stops blood flow between your eyes and brain and can result in sudden vision loss. Although you may not feel or see anything differently, your doctor may see bleeding, burst vessels and blood clots caused by unhealthy levels of cholesterol and high blood pressure.

How High Cholesterol Can Affect Your Eyesight: The buildup of cholesterol in the body and eyes can cause:

» » » » » » 48

Yellowish deposits on the eyelids and corner of the eyes Arcus senilis, a blue-grey ring around the cornea that can be confused for cataracts Retinal vein occlusion, a blockage that stops blood flow to and from the brain Macular degeneration, a breakdown of tissue on the back of the eye that results in vision loss Partial or complete blindness No change

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LDL is considered the bad cholesterol because it carries harmful fat from your liver and deposits it into other cells, including blood vessel walls. Remember the “L” in LDL with words like “Lousy,” “Low Down,” or “Loathsome” even! You want this number to be lower (under 100 mg/ dL for most people).

Unlike LDL, HDL sponges up cholesterol from blood vessel walls and takes it to the liver to get rid of it. Remember the “H” in HDL with words like “Healthy,” “Helpful,” or “Higher!” You want this number to be higher (over 60 mg/dL for most people).

3. Blocked Arteries or Veins Just sitting in the eye doctor’s office, it’s hard to imagine that somewhere in your body a blocked or clogged artery may be showing symptoms in your eyes. But your eyes are in the right spot to show blockages elsewhere in your body. Why? Because the most common site in your body for plaque to form is in the neck—specifically, the carotid artery on each side of the neck and head that supplies blood to the eyes and brain. If plaque builds up in the walls of the carotid, it can stop or impede blood flow like a roadblock and prevent oxygen from getting to the brain and eyes. Small pieces of that plaque can also break off and travel through the artery to the retina. These blockages can cause a stroke, blindness or death. What a Blocked Blood Vessel Looks Like to the Eye Doctor: A blockage in the blood vessels of the eye, known as an embolus, can appear after plaque or a blood clot from the carotid artery or heart ruptures and gets pushed into the tiny blood vessels of the retina. Showing up in a vein or an artery, the blockage (occlusion) can keep blood from flowing back out of the retina, which increases the pressure in the eye. This pressure can cause bleeding, fluid leaks, swelling and vision loss. If your eye doctor sees cholesterol, a blood clot or other emboli deposits in your blood vessels during an exam—even if you don’t have any symptoms—they will refer you to a specialist. Because these deposits likely originated from somewhere else in the body, a cardiac follow-up is a logical next step to rule out any underlying heart issues. This is especially true since the likelihood of having a vascular disease in the body is very high if it is already presenting in the eye.

How a Blocked Artery or Vein Can Affect Your Eyesight: Blocked blood vessels, like high blood pressure and high cholesterol, can go unnoticed until they cause a significant problem. Depending on whether the blockage is in a vein (retinal vein occlusion) or an artery (retinal artery occlusion, also called eye stroke), the damage can be mild to severe, causing:

» » » »

Blurry vision, sudden or intermittent Permanent blindness in one or both eyes that comes on suddenly Pain and pressure in the eye Dark spots or floating lines in your field of vision

As a sidekick to Harman Eye Center, H.E. SPEC knows the most important thing you can do for your vision and overall health is to get regular eye exams alongside regular checkups by your primary physician. The next best thing is to live a healthier lifestyle by keeping your weight, cholesterol, and blood pressure at healthy levels. Protecting your heart and overall health starts with your vision since many eye doctors catch conditions before symptoms arise. Because an underlying heart condition can quickly damage your eyesight without you even noticing, you don’t want to wait until you have a problem with your vision to schedule an eye exam. Talk to your doctor about how often you should schedule an exam based on your health history. And watch for H.E. SPEC and B. Lind Spot in upcoming issues with our “More Than Meets the Eye” Health series. They’ll highlight other surprising conditions eye doctors can diagnose during a comprehensive eye exam, such as thyroid and immune system disorders.

What is plaque? Well, it’s gross. And dangerous. But what is plaque? It starts life as a mix of fat, cholesterol, calcium, cellular waste products, and fibrin, a clotting agent in blood. Together, these substances slowly harden and grow over time, stiffening the walls of the artery. It can also rupture, causing a blood clot to form at the rupture site. The plaque itself or the clot can break off and travel through your arteries to other places, including your eyes.

Artery Plaque

Plaque takes years to build. If you want to stop more plaque from forming, try my top three health tips.

My Top 3 Tips for overall health are: 1. Stop smoking so the lining of your arteries can heal.

2. Eat a more Mediterranean-style diet, including more soluble fiber, vegetables, beans and healthier fats like olive and avocado oils. 3. Lower your blood pressure and cholesterol to healthy numbers.

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Harman Eye Center 1.800.476.EYE1 (3931) www.harmaneye.com www.OurHealthLynchburg.com

Following the Path to Good Health Now it is time to test your knowledge. Join your trusty tour guide, H.E. SPEC, on an adventure down the path to good health. There will be many twists and turns. Make the right choice and you will continue towards good health, but make the wrong choice and B. Lind Spot will hit you with a road block. Don’t be afraid because H.E. SPEC will be there every step of the way. If you get stuck, your trusty tour guide is prepared to teach you all that you need to know in order to get you back on the path to good health.

Which is the most common symptom of high blood pressure? A – Flushed, reddened face B – Dizziness C – Headache D – No symptoms

Great work!

Continue down the path to good health.

IF YOU PICKED ANSWER D:

YOU ARE CORRECT AND CAN CONTINUE DOWN THE PATH OF GOOD HEALTH! Most commonly, high blood pressure is asymptomatic, meaning you can have it for years without feeling or recognizing the signs. That’s why it’s called the “silent killer.” As it continues to cause damage in your body, it may or may not show up as damage in the eyes.

ROAD BLOCK

How to maintain more elastic, healthy blood vessels: • Stop smoking

BUT, IF YOU PICKED ANSWERS A, B, OR C:

YOU HIT ONE OF B. LIND SPOT’S ROAD BLOCKS! Quick, learn what steps you can take to lower your blood pressure in order to continue down the path of good health.

• Find fun ways to increase your activity, especially outside in nature • Cut back on sugar and refined carbohydrates • Find ways to reduce stress, like yoga or meditation

DETOUR AHEAD

Great work today friends! Don’t miss my next “More Than Meets the Eye” adventure featured in the April/May issue of OurHealth Lynchburg and Southside.

Hope to see you there!

Way to go!

Continue down the path to good health.

Which is the most important cholesterol number to know? A – Total cholesterol B – HDL (“good” cholesterol) C – LDL (“bad” cholesterol) D – Triglycerides

IF YOU PICKED ANSWER C:

YOU ARE CORRECT AND CAN CONTINUE DOWN THE PATH OF GOOD HEALTH! While it’s important to know all your cholesterol numbers—and not just your total number—doctors use your LDL number to assess your risk and determine treatment. A higher LDL number can mean higher amounts of damaging plaque in the bloodstream.

ROAD BLOCK BUT, IF YOU PICKED ANSWERS A, B, OR D:

YOU HIT ONE OF B. LIND SPOT’S ROAD BLOCKS! How to maintain healthy cholesterol levels: • Stop smoking • Find fun ways to increase your activity, especially outside in nature

I’LL GET YOU NEXT TIME!

Quick, learn what steps you can take to maintain healthy cholesterol levels in order to continue down the path of good health.

DETOUR AHEAD

• Eat more vegetables, fiber and whole foods. • Cut back on sugar and refined carbohydrates

How much of the artery is typically blocked when patients start to experience chest pain, dizziness or shortness of breath? A – 50 percent B – 30 percent C – 70 percent D – 15 percent

it! You diddown the

ue Contin good health. path to

IF YOU PICKED ANSWER C:

YOU ARE CORRECT AND CAN CONTINUE DOWN THE PATH OF GOOD HEALTH!

To reduce your risk of blocked blood vessels, lifestyle changes can make a difference: • Stop smoking • Lower your blood pressure • Increase your activity levels • Shed extra pounds and maintain a healthy weight

Many people don’t experience any symptoms at all until the artery has a 70 percent blockage or more.

ROAD BLOCK BUT, IF YOU PICKED ANSWERS A, B, OR D:

YOU HIT ONE OF B. LIND SPOT’S ROAD BLOCKS! Quick, learn what steps you can take to reduce your risk of blocked blood vessels in order to continue down the path of good health.

DETOUR AHEAD 51

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NUTRITION • EXERCISE • PREVENTION

Vegetables Do They Count?

Stalk, Broccoli

Hidden

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FOOD FITNESS

words | DYLAN ROCHE

If you had to name a food that kids never want to eat, what would it be? Broccoli? Spinach? Cauliflower? Whatever food comes to your mind first, it’s likely some kind of vegetable. And it’s not just kids — many adults aren’t eating the way they should. Food manufacturers are introducing more ways to get beneficial nutrients into foods, such as including vegetables in pasta sauces and sandwich wraps. But is it offering the same benefit? Raising a child today can be stressful enough when you consider everything parents must do to keep their children on a path to better health and safety. When it comes to getting children to eat healthy while competing with commercials and messages for fast food and other options that aren’t necessarily packed with the nutrients designed to do their body good. Top it off with busy schedules that make getting home in time to prepare a balanced meal quick enough to satisfy your crowd who is shouting how “starved” they are the second you walk through the door, can make meeting everyone’s expectations – including your own to provide that healthy meal – a bit of a challenge parents are all too familiar facing. To encourage people young and old to consume more nutrient-rich fruits and veggies (or at least feel as if they’re consuming more of them), many food manufacturers have started hiding vegetables in foods that would please even the pickiest eaters — everything from pasta to chocolate milk. But if you opt for these products, whether for yourself or for your kids, do they really count? Do they actually have any nutritional value?

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Read the Ingredients List Flip the package over and look at the ingredient list. In most cases, you’ll find that these products contain only a negligible amount of vegetables, often in a dehydrated or powdered form. For example: if you grab a bag of Simply 7 Organic Veggie Chips (www.simply7snacks.com), you’ll see that powdered spinach, tomato and beetroot are low on the list of ingredients after potato flour, corn flour, oil, salt and sugar. Similarly, Made Good chocolate chip granola bars (www.madegoodfoods.com) have “vegetable extracts” of spinach, broccoli, carrots, tomatoes, beets and shiitake mushrooms listed at the end of the ingredient list after agave nectar, brown rice syrup and molasses — all different forms of sugar. Unless the vegetables are listed prominently among the ingredients, ideally the first or second ingredient, then you can safely assume you’re consuming so small an amount of vegetables that it really doesn’t count. Even worse, you might be consuming a bunch of oil, sugar or processed carbohydrates being marketed under the guise of being healthy. Not all products are out to deceive you though. While most vegetable or tricolor pastas are made with the typical scant amounts of powdered vegetables, black bean pasta such as the kind produced by Explore Cuisine (www.explorecuisine.com) is made 54

entirely from black bean flour, so it has many of the health benefits you would get if you ate black beans, including 11 grams of fiber, 25 grams of protein and lots of potassium, iron and calcium.

Compare the Nutritional Information with a Similar Product If you want to determine whether a snack gains any nutritional boost from added vegetables, simply compare it to a similar product without any vegetables added. If there’s a significant amount of vegetables in the product, you’ll likely see fewer calories and more fiber. Such is the case with Sneakz (www.sneakz.com), a line of organic flavored milk products that are made with pureed carrots, cauliflower, sweet potato and spinach. An 8-ounce serving of Sneakz chocolate milk has 110 calories with 1 gram of fiber and only 18 grams of sugar. Compare that with an 8-ounce serving of Nesquik’s (www.nesquik.com) low-fat chocolate milk, which has 140 calories, no fiber and 21 grams of sugar.

Carefully Consider Any Health Claims It’s one thing for a product to state that it’s “made with vegetables,” but such a health

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claim means very little when it doesn’t state how much it’s made with. If it’s made with a significant amount, the packaging will likely state so. For example, Green Giant’s broccoli tots (www.greengiant.com), which are like tater tots but made with broccoli, clearly state on the front of the packing that each serving of tater tots contains a full serving of broccoli. Sure enough, when you read the back of the package, you’ll see that broccoli is the first ingredient listed. The same goes for the Sneakz line of flavored milk: The label states that each 8-ounce serving contains a half-serving of vegetables. Sure, it’s not a full serving — but at least you know you’re getting more than an eyedropper’s amount in each 8-ounce carton. If you like the idea of hidden vegetables but you’re tired of navigating ingredient labels and nutritional panels — or you’re just not finding worthwhile products at your local grocery store — you always have the option of making food at home with some hidden vegetables. Simply steam them and puree them in a blender or food processor before hiding them in your favorite recipes. In fact, a study published by the American Journal of Clinical Nutrition found this was a helpful method for getting people to increase their vegetable intake and decrease their calorie intake. Participants in the study

Here are some ideas to get you started:

Want to make foods at home more healthy?

A Start by matching colors.

ate foods like macaroni and cheese or chicken rice casserole that had been made with pureed vegetables, and they consumed on average 350 fewer calories per day than if they had eaten the same volume of the food made with a traditional recipe — the participants even rated the foods the same as they would for taste and satisfaction.

Hidden Vegetables Can Offer Nutritional Value, But Nothing is Like the Real Thing The USDA states that vegetables and fruits can be whole, cut-up, mashed, dehydrated, juiced, raw or cooked, but you still need to make sure you’re consuming enough. And even though hidden vegetables are a way of increasing your intake, dietitians agree that everyone — both children and adults — are better off learning to enjoy eating fruits and vegetables without disguising them.

Parents can lead by example in the following ways: A Introduce a new vegetable every week. Let your kids pick it out from the produce

section at the grocery store. Let the kids help prepare the vegetable at home, and you can discuss what health benefits they get from it while you cook together.

B Instead of turning to chips or cookies at snack time, choose vegetables.

Classic kid favorites like bugs on a log, made by spreading a carrot stick or celery stalk with peanut butter and dotting it with raisins, work just as well for grown-ups.

C Serve raw fruits and vegetables with fun dips.

Hummus or seasoned Greek yogurt are great for raw vegetables, and fruit goes well with honey or cream cheese.

Add pureed cauliflower to mashed potatoes or pureed yellow squash to macaroni and cheese. You’ll also be surprised how easily pureed black beans work in brownie batter or chocolate cake batter.

B Remember that spinach has a

mild taste. If you’re making a smoothie or milkshake in your blender, don’t be afraid to add a handful of raw spinach leaves. The sweetness of mixed berries or the richness of chocolate is strong enough to mask the taste of the spinach.

C Carrots are naturally sweet and

can give a boost to recipes without the added calories of sugar. Slip some pureed carrots into your next batch of tomato sauce or into your homemade salad dressing or marinade.

D Avocado makes a nice substitute

for butter in your favorite baked foods. These will add fiber and nutrients, and you’ll be getting more heart-healthy fats rather than the saturated fats found in butter.

E Remember to pay attention to the For more tips on healthy eating or vegetable-rich recipes that the whole family will love, consult the Academy of Nutrition and Dietetics at www.eatright.org or the USDA’s MyPlateKitchen at www.choosemyplate.gov/myplatekitchen.

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amount of vegetables you’re using. If you steam and puree one cup of cauliflower and add it to an alfredo sauce that will be served for five people, each person is consuming far less than a serving of cauliflower. Yes, a little bit is better than nothing at all, but you should still be realistic about the amount you’re actually consuming. www.OurHealthLynchburg.com

Healthy Baked Broccoli Tots

If you and your family are lovers of broccoli, then these are for you! But even it the flavor of broccoli isn’t your favorite, these still might be a hit because the flavor of the broccoli is not over-powering. You can also use all Italian or all panko bread crumbs, or a mixture of both – the panko breadcrumbs make the tots light and airy, while the Italian breadcrumbs give the tots flavor.

One More Tip: Shaping the tots might seem hard at first but after a few tries, you should get the hang of it. The trick is to firmly press the mixture into a small tiny ball then shape it into a tot. You can also make these in a mini muffin pan or consider placing the whole mixture into a piping bag, then pipe into a log and cut into tots. You can also squeeze a little mixture out of the bag and cut into tots one by one.

Ingredients • 2 cups or 12 ounces uncooked or frozen broccoli • 1 large egg • 1/4 cup diced yellow onion • 1/3 cup cheddar cheese • 1/3 cup panko breadcrumbs • 1/3 cup Italian breadcrumbs • 2 tablespoons parsley (you can also substitute cilantro or rosemary) • 1/2 teaspoon salt • 1/2 teaspoon pepper

Directions A Preheat the oven to 400°F. Grease a baking sheet with

a thin layer of oil or line with parchment paper and set aside.

B Blanch

the broccoli in boiling water for one minute, then remove and shock with cold tap water to stop the cooking process. Drain well.

C Chop broccoli finely and mix thoroughly with the egg,

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onions, cheddar, breadcrumbs, and seasoning. Scoop about 1.5 tablespoons of mix using a ice-cream scoop or your hands and gently press between your hands into a firm ball then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands.

D Place tots on the prepared baking sheet. Bake until golden brown and crispy, 18-24 minutes, turning half way.

E Remove

from the oven and enjoy hot with ketchup, sriracha, ranch dressing, or your favorite dipping sauce!

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Funny Bone HUMOR • SEARCH • CHECK

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ADVERTISER DIRECTORY 6 Advance Foot Center 43 Allergy and Asthma of Virginia 39 Alzheimer’s Association 13 American Heart Association 4 Asthma & Allergy Center 5 Bedford County Nursing Home 57 Billy Craft Chrysler Dodge Jeep Ram 52 Center for Neurorehabilitation Services 17 Central Virginia Community College 38 Central Virginia Family Physicians 23 Central Virginia Oral & Facial Surgery 2 Central Virginia Orthodontics

15 Chiro-Med Health Center 44 Dermatology Consultants 44 Dr. James L. Stanley, DDS, PC 9, 60 Gastroenterology Associates

3 Harman Eye Center

Can you spot the SEVEN differences between the two cartoons? Be the first reader to email us describing what the seven differences are and you will earn the satisfaction (and bragging rights) of having your name in print in the next edition. OK, START YOUR SEARCH! Email info@ourhealthvirginia.com with the subject line Funny Bone Lynchburg.

23 Heartland Health Care Center 17 Heritage Green Assisted Living 7 Interim Healthcare 20 Lynchburg Aesthetics 27 Lynchburg Dental Center 59 Medical Facilities of America 52 Peace Haven Home Care Services

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15 Rehab Associates 10 Reproductive Medicine and Surgery Center of Virginia, PLC 11 Susan G. Komen 43 The Realty Group 19 The Williams Home, Inc

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JULIE DUNN of Lynchburg

Julie Dunn of Lynchburg was the first person to email the correct seven differences in last issue’s Funny Bone. For the full list of answers, visit our

58 facebook page @OurHealthLynchburg.

20 Valley View Retirement Community 31 Virginia Elder Law – The Law Offices of Ron Feinman 19 Virginia Prosthetics & Orthotics 52 Wyndhurst Aesthetics 57 YMCA