The Health Journal January 2015

WILLIAMSBURG EDITION

YOUR WELLNESS AND LIFESTYLE MAGAZINE

Using A

MIND HACK

to hit your goals

MAKE YOUR OWN

LIP BALM It’s super easy!

WHITE WINES

FOR WINTER

REVERSING

OBESITY WITH WHOLE FOODS

NO

YOU DON’T

HAVE EBOLA

TELLING THE DIFFERENCE BETWEEN BACTERIA AND VIRUSES

JANUARY 2015 — THEHEALTHJOURNALS.COM

DAN NICHOLS

“You have to make exercise fun...”

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JANUARY 2015 | CONTENTS

PROFILE PG.17

DIY PG.8

Q&A PG.15

BITS & PIECES

FOOD

STAYING WELL

04 / Contributors 06 / Editor’s Note

31 / Taste Appeal 34 / Vine & Dine / Winter White Wines

08 / Inbox

58 / Accepting New Patients 60 / One Last Thought

07 / Page’s Picks 08 / DIY / Lip Balm

55 / Medical Diagnosis: How to Tell the Kids

36 / Food & Nutrition / Weight Loss Options 38 / Flavor / Rethinking Sugar

61 / Health Directory 64 / Brain Teasers DIGITAL ISSUE

09 / In My Own Words IN THE KNOW

YOUR HEALTH 40 / Fitness / Choosing a Gym

10 / Calendar 12 / Out & About 13 / Second Opinion

42 / Yoganatomy / Cobra 44 / Family / Eating Disorders Among Kids

15 / Q&A / Dan Nichols 17 / Profile / Macy Causey 18 / Advances in Medicine / BSGI Camera

47 / Aging Well / Lowering Blood Pressure 48 / Outdoors / Stargazing

FEATURES 50 / Mind Maters / The Blue Light Plague 20 / Whole-istic Weight Loss 25 / Inoculate Yourself w/ Information

52 / Money / Social Insecurity

Don’t forget our digital edition is free, easy to download and supported on a variety of tablets and digital devices. Download your copy at thehealthjournals.com/digital-edition ON THE COVER Personal trainer Dan Nichols & his son, Jax. See Dan's Q&A on pg. 15. thehealthjournals.com | 3

BITS & PIECES | CONTRIBUTORS

KIM O'BRIEN ROOT

BRITTANY DELONG

Kim has been a reporter for 20 years and previously worked for the Daily Press and The Roanoke Times. She's been a freelance journalist since 2010, balancing writing with being a chronic volunteer. She lives in Hampton, Virginia, with her husband–a fellow journalist–two children and a dog.

Brittany is a health enthusiast, freelance writer, and full-time editor based in Sterling, Virginia. She recently earned her master's degree in publishing from The George Washington University.

You can read more of her work on her website at brittanydelong.com.

AGING WELL | PG. 47

ADVANCES IN MEDICINE | PG. 18

SHAWN RADCLIFFE

KELSEY HINTON

Shawn is a science writer and yoga instructor with over 15 years’ experience writing about science, health and medicine. In addition to The Health Journal, his work has appeared on Healthline, Men’s Fitness, and other consumer health and medical websites.

FOOD & NUTRITION | PG. 36

Kelsey recently completed her master's degree in creative writing at The New School in New York City, New York. Her published work has appeared in the Central Florida Future, Orlando Magazine, the Orlando Business Journal and the Orlando Sentinel. She is currently working on a novel and living in downtown Norfolk, Virginia.

FITNESS | PG. 40

MONEY | PG. 52

WHOLE-ISTIC WEIGHT LOSS | PG. 20

NATALIE MILLER MOORE Natalie is a freelance journalist, with experience as a reporter, editor and columnist. She also works in marketing, specializing in health care, wellness, nutrition and women’s health. She is a member of the American Medical Writers Association and lives in Williamsburg, Virginia.

ALISON JOHNSON Alison is a freelance writer who lives in Yorktown, Virginia, with her husband, two sons and a rescue dog and cat. A former full-time newspaper reporter, she specializes in feature stories on health and parenting.

MIND MATTERS | PG. 50

INOCULATE YOURSELF W/ INFORMATION | PG. 25

KIMBERLEY CUACHON HAUGH

CHRISTA MELNYK HINES

Kimberley has a passion for fashion and food; "Look good. Eat well" is her philosophy. She is the owner of Kimberley Ashlee Catering where she uses seasonal and sustainable ingredients. Follow her on Twitter @kimberleyhaugh

Christa is freelance journalist, author and mom of two boys. Her latest book is "Happy, Healthy & Hyperconnected: Raise a Thoughtful Communicator" in a Digital World.

FLAVOR | PG. 38 VINE & DINE | PG. 34

4 | thehealthjournals.com

TITLE | PG. 55

VOL. 10, NO. 7

The Health Journal is a monthly consumer health magazine serving Hampton Roads, Virginia. Magazines are distributed via direct mail, racks and hand delivery.

For more information, visit thehealthjournals.com.

PUBLISHERS

Brian Freer brian@thehealthjournals.com Page Freer page@thehealthjournals.com

. D. d i cs t on, M s g h o pa e in t K r .

O M a t er Colin Ti de w ~ C COAS

EXECUTIVE DIRECTOR

Rita L. Kikoen rita@thehealthjournals.com EDITOR IN CHIEF

Chris Jones chris@thehealthjournals.com

MEDICAL EDITOR

Ravi V. Shamaiengar, M.D. CLIENT LIAISON/ BUSINESS DEVELOPER

Community Lecture

Christie Davenport christie@thehealthjournals.com ART DIRECTOR

Susan Thompson susan@thehealthjournals.com

LATEST DEVELOPMENTS IN HIP & KNEE REPLACEMENTS

JR. ART DIRECTOR

Maria Candelaria Daugs maria@thehealthjournals.com VIDEO PRODUCTION MANAGER

Join Colin M. Kingston, MD, for an informative talk on

Alexis Kikoen alexis@thehealthjournals.com PHOTOGRAPHY

Brian Freer

Jan. 28, 2015 - 6:30pm

Alexis Kikoen

IN OUR HAMPTON LOCATION 901 Enterprise Pkwy., Suite 900

CIRCULATION

Ryan Bishop circulation@thehealthjournals.com EDITORIAL INTERN

RSVP 757-827-2480 ext. 332

Haley Herrinton

ADVERTISE

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Email advertise@thehealthjournals.com, or call (757) 645-4475 for rates.

CONTRIBUTE

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SUBSCRIBE

Subscribe for $16/year. Send a check or money order, payable to RIAN Enterprises, LLC to the address below.

Include mailing address and contact information.

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Ple as

THE HEALTH JOURNAL

• Michael E. Higgins, M.D. • Nicholas A. Smerlis, M.D. • Nicholas K. Sablan, M.D. • Paul B. Maloof, M.D. • Jonathan R. Mason, M.D. • Loel Z. Payne, M.D.

BITS & PIECES | EDITOR’S NOTE

I

f you recall the Talking About section from our January 2014 issue, you might remember my goal to write a book last year.

I did.

At the time of this writing, I have a 68,000-word nonfiction manuscript that I’ve started editing (That’s the real work no one tells you about!). I want to share with you how I was able to do it so that as you set your goals and actions for this year (not resolutions!) so that you may be able to take advantage of the same techniques.

But first, what I did wrong.

I talked. You know the saying talk is cheap? It really is. I quickly discovered that when my mouth was moving (“I’m writing a book!”) my pen wasn’t.

I let fear move in. I told myself that I didn’t have time to write some days, and then some weeks. I scheduled

MIND GAMES good things in while leaving writing, the better thing, out.

I wasn’t being productive in other ways and I rationalized; that was the fear working. The blank page scared me.

The weight of the task buckled my knees. I wondered how I could put it off another year and blame my workload.

I know, shameful.

What I did right.

I had a coming to Jesus talk with myself in September.

No more games, no more charades. Every goal that wasn’t “Finish writing my book” had to go no matter how fun or noble. They were part of the problem. Once those were removed, I fired up my reticular activating system (RAS).

Your reticular activating system filters incoming information to your brain and affects what you pay attention to. It takes instructions from your conscious mind and sends them to your subconscious. Ever see something you really want and suddenly it’s at every turn? When my wife wanted a baby, everywhere she went, she saw pregnant women.

When I wanted a Macbook, everyone in Starbucks had one.

That’s your RAS at work. It lets you keep about your day, but continues to remind you about that thing you want—or goal you want to achieve.

And that’s how I finished my book. I began by referring to myself as an author (uncomfortable!), I tweeted my goals, and each day I wrote I tweeted about it—sometimes sharing lines from my manuscript. I posted photos to Instagram almost daily and followed authors and writers, taking the time to like and write on their posts.

They returned the encouragement.

“…DRIVEN PEOPLE ARE THE ONES WHO SET AMBITIOUS GOALS AND THEN PURSUE THEM WITH REAL FEROCITY.” – RICK PITINO

Then I wrote. I wrote in the morning. I wrote in the evening. I dictated to my phone and to my Mac. I connected with a guy named Justin through a Facebook writing group and we met at Aromas and wrote together.

I also listened to podcasts and read articles and blogs about book writing and publishing.

It was total immersion. And it worked. My mind found resources, and one in particular on Facebook introduced me to a publishing coach. He called me and we talked for 90 minutes and he gave me the outline for successful publishing. The RAS was firing on all cylinders.

I finished the book in November using National Novel Writing Month as the final kick to achieve it.

I wrote 50,199 words in 28 days. If you’re doing the math, you’ll see that from January to September when I was talking about writing, I only produced about 18,000 words. When I walked my talk, it got done.

I’m laser-focused. I’m targeting my efforts now on editing, revising and publishing—my 2015 goal.

I have the action steps listed with completion dates set.

I don’t share this to boast about myself. I want you to know that dreams are made and dreams are broken in January depending on how we go about them. I want to encourage you to set a single goal, use the power of your RAS, build a network of support and dive right in. Let’s set it off in 2015. You’re ready.

CHRIS JONES /EDITOR IN CHIEF CHRIS@THEHEALTHJOURNALS.COM

6 | thehealthjournals.com

PAGE’S PICKS | BITS & PIECES

New Year | New Goals

My 2015 health goals… and tools to help me reach them.

3 1

RUN IN STYLE Nothing motivates me to run more than a new pair of shoes.

The Brooks Glycerin 12 ($150) comes in my favorite colors (shown here) and is made by one of the best manufacturers on the market.

Find it locally: Point2 Running Company (ask for a free fitting!)

Order Online: brooksrunning.com

2

HIT THE MAT One of my goals is to deepen my yoga practice at home. Gaiam offers yoga essentials at reasonable prices like this 5mm thick Premium Yoga Mat ($29.99) and Yoga Block ($11.99).

And when I head to my local studio, the Star Splash Mat Bag ($19.99) comes in handy.

REMEMBER SUNSCREEN It’s January, so we can skip the sunscreen, right? Not so fast.

Even on overcast days, UV rays can damage skin. Wearing sunscreen every day is the proven way to prevent premature skin aging. I like the zinc-based SunShield Broad Spectrum SPF 50 lotion from Obagi Medical. It's matte finish leaves no greasiness or residue.

Find it locally: Available through doctors’ offices; use the physician locator at obagi.com to find a local provider who carries it.

Find it locally: Dick’s Sporting Goods Order Online: gaiam.com

4

PRACTICE GRATITUDE The Book of Awakening ($18.95) by poet and brain cancer survivor Mark Nepo guides readers through a full year with daily readings and exercises for living a life steeped in mindfulness and gratitude. I will use this Blue Basic Bound Journal ($5.95) to list every day what I am grateful for— a practice everyone should adopt!

5

DRINK RESPONSIBLY Disposable plastic bottles are a major environmental hazard, so one of my resolutions is to forgo buying bottled waters completely.

I carry the Contigo “Grace” bottle ($10.99) everywhere.

It’s durable, spillproof and doesn’t have a straw or small parts that always seem to get lost in my dishwasher.

Find it locally: Target stores Order Online: gocontigo.com

Find it locally: Barnes and Noble Booksellers Order Online: barnesandnoble.com

Page Freer is co-publisher of The Health Journal and once served as the magazine’s editor in chief.

She’s always trying new products and trends and loves sharing the scoop with readers.

• Have a suggestion? Email page@thehealthjournals.com • Want her to try your product? Mail samples to 4808 Courthouse Street, Suite 204, Williamsburg, VA 23188

thehealthjournals.com | 7

BITS & PIECES | DIY & INBOX

MAKE YOUR OWN

Lip baLM WRITTEN BY HALEY HERRINTON

PHOTOGRAPHY BY ALEXIS KIKOEN

Ingredients: 2 tablespoons organic, cosmetic grade beeswax 2 tablespoons coconut oil 1 tablespoon olive oil Essential oils (peppermint, orange, rose water, etc) Vitamin E oil

Time:

20 minutes (plus cooling time)

Special Tools: Small Pan Heatproof bowl, glass or metal

Preparation: 1. Place about an inch of water in a small pan, and bring to just simmering on medium heat.

2.

Place a heatproof bowl or jar in the water, then add the beeswax, coconut oil and olive oil.

3.

Allow the ingredients to melt, and then stir well until thoroughly combined.

4. Turn off the heat and add the essential oils and vitamin E oil.

5.

Use the glass dropper or small funnel to quickly fill your lip balm containers.

Allow the balm to cool and settle.

Glass dropper or funnel Lip balm containers, pots or tubes

I found copies of the Hampton Roads Edition of The Health Journal at our neighborhood gym (Anytime Fitness on Little Creek Road), where my husband and I do our exercise routines about three times a week. Today I was thumbing through the October issue. I found your editorial absolutely wonderful! I kept looking through the magazine, admiring it... I have also read the November issue.

On page 43 of the October issue, I found the article "Leaving It All Behind: 4 Estate Planning Tips (by Teresa Bergen)." May I suggest that you consider another treatment of the issue of wills, estate planning, etc.? Both my husband and I have been married before; his children were born to him and his first wife; my children were born to me and my first husband. We have now established "revocable living trusts" rather than wills; these trusts avoid the costs of probate. We have managed our desire to leave our two estates to our own biological children.

We have anticipated a few situations where our children will need careful guidance, and we hope we have taken care of these.

Keep up the good work!

Anne Meeks Hi, Anne. Glad you love the magazine! And I love the suggestion. We'll look to doing a story on that aspect of estate planning. — CJ 8 | thehealthjournals.com

BRA

IN TEASERS

NOVEMBER/DECEMBER WINNER CAROL GHIRADELLA Williamsburg, Virginia

Challenge your brain with our puzzles!

UP FOR THE CHALLENGE? Turn to page 50 to find out how you can win a $50 gift card!

IN MY OWN WORDS | BITS & PIECES

AMBER DEVORE, RD, LDN, CSSD Hi, my name is Amber DeVore, RD, LDN, CSSD. I am a registered dietitian and owner of DeVore Nutrition and Wellness in Williamsburg, Virginia. My husband Luke and I have two children, a cat and a parrot—so there is never a dull moment at home.

IN MY

OWN WORDS

I am especially passionate about food sensitivities, sports nutrition, weight management and food allergies. I recently published a children’s book on food allergies titled “My Food Allergies.”

Health to me is a symptom of wellness, and wellness is a function of diet, activity and a positive attitude.

I love that The Health Journal provides a professional, comprehensive and local perspective of health and wellness, right here in Hampton Roads.

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IN THE KNOW | CALENDAR

JANUARY 6 BEGINNER TAI CHI Improve circulation, balance, posture, strength and flexibility.

When: 9:30 to 11 a.m.

Tuesdays through March 24 Where: Norfolk Botanical Garden $$: $138, members; $168, non-members Contact: norfolkbotanicalgarden.org

14

21

BARIATRIC AND SURGICAL WEIGHT LOSS SEMINAR Learn about bariatric and surgical weight loss during this seminar.

When: 6 p.m. Wednesdays Where: Sentara Comprehensive Weight Loss Solutions, Norfolk $$: free Contact: 800-736-8272

10 WOMEN’S SELFDEFENSE SEMINAR Women ages 12 and older are invited to this free seminar.

When: noon to 2 p.m.

Where: Bushin Martial Arts Academy, Williamsburg $$: free Contact: 757-253-2622

12 WEIGHT LOSS SEMINAR Learn natural approaches to weight loss during this seminar.

When: 6:15 p.m.

January 12, 19 and 26; 10 a.m. January 24 Where: Total Health Center, Virginia Beach $$: free Contact: 757-363-8571

14 KIDNEY STONE PREVENTION CLINIC Learn how to prevent kidney stones in this clinic.

When: 3 p.m.

Where: Bon Secours DePaul Health Park, Norfolk $$: free Contact: 757-889-2273

POSITIVE DISCIPLINE FOR THE CHILD WITH SPECIAL NEEDS Learn how to handle health challenges in children with special needs.

SCHOCK & SHIVERS 5K AND COLD WATER CHALLENGE Participate in this 5K race followed by a dip in the lake.

When: 6:30 p.m.

Where: Riverside Doctors’ Hospital Williamsburg $$: free Contact: riversideonline.com

When: 6:30 to 8:30 p.m.

Where: CHKD Health and Surgery Center at Princess Anne, Virginia Beach $$: free Contact: chkd.org

When: 10 a.m.

Where: Oak Grove Lake Park, Chesapeake $$: $35 before January 23; $40, race day Contact: Bwoolever@cox.net

BABY CARE 101 Learn baby basics including bathing, belly button care, sleeping and car seat safety.

When: 6 to 8 p.m.

Where: Pediatric Associates of Williamsburg $$: free Contact: 757-564-7337

TEEN RESILIENCE: THE ANXIETY/DEPRESSION ANTIDOTE Dr. Michael Bradley presents this workshop for parents of teens.

When: 6:30 to 8:30 p.m.

Where: Children’s Hospital of the King’s Daughters, Norfolk $$: free Contact: chkd.org

17-18 COASTAL VIRGINIA WINEFEST Enjoy wine tastings from 40 Virginia wineries during this event.

When: noon to 7 p.m.

Saturday; noon to 5 p.m., Sunday Where: Virginia Beach Convention Center $$: $40 in advance or $50 at the door Contact: 757-422-8979

20 OSC COMMUNITY LECTURE Dr. Jenny Andrus will present the lecture “Connecting Your MRI to Your Symptoms.”

When: 7 p.m.

Where: Orthopaedic & Spine Center $$: free Contact: 757-596-1900

NTS AT: GET MORE EVE

10 10| |thehealthjournals.com thehealthjournals.com

24

WHAT YOU NEED TO KNOW ABOUT DIABETES Dr. Sidhar Chitti will present this lecture as part of The Doctor Is In Series.

15

7

EVENTS

23

27

DAVID WRIGHT VEGAS NIGHT This annual CHKD fundraiser includes food and drink, gambling and a silent auction.

When: 7 p.m.

Where: Virginia Beach Convention Center $$: general admission, $150; poker tournament, $300 Contact: chkd.org

FREE WOMEN’S HEALTH SCREENING Sentara sponsors this walk-in screening for early detection of cervical and breast cancer.

When: 2 to 6 p.m.

Where: Olde Towne Medical & Dental Center $$: free Contact: (757) 259-3258

24

28

FROSTY 5K Come join the fun in this race.

When: 10 a.m.

Where: Mt. Trashmore, Virginia Beach $$: $25 before January 11; $30 afterward Contact: 919-600-1558

NEW YEAR, NEW YOU… TOP TIPS FOR HEALTHY EATING IN 2015 Receive tips on eating healthier in the New Year.

HEALTH IS WEALTH FITNESS CHALLENGE Enjoy exercise, dancing and healthy cooking activities during this event.

When: 5:30 to 6:30 p.m.

Where: James City County Recreation Center $$: free Contact: 757-259-4200

When: 8:30 to 11:30 a.m.

Where: Boys and Girls Club Park of Virginia Beach $$: $10 before January 15, $15 afterward Contact: 757-368-4445

A LOOK AT PELVIC FLOOR PROLAPSE Dr. Karanvir Virk will present this lecture as part of The Doctor Is In Series.

GROUP FITNESS OPEN HOUSE Learn about the aquatic and aerobics classes available during this open house.

When: 6:30 p.m.

Where: Riverside Doctors’ Hospital Williamsburg $$: free Contact: riversideonline.com

When: 9 to 11 a.m.

Where: James City County Recreation Center $$: free Contact: 757-259-4176

LATEST DEVELOPMENTS IN HIP & KNEE REPLACEMENTS Join Colin M. Kingston, MD, for an informative talk.

THEHEALTHJOURNALS.COM/CA

When: 6:30 p.m.

Where: Tidewater Orthopaedics Associates Inc, Hampton $$: free Contact: 757-827-2480 x332

LENDAR

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IN THE KNOW | OUT & ABOUT

2

1

3 Check out what we’ve been up to at The Health Journal.

1 | Team Health Journal ran the Christmastown Dash 8k at Busch Gardens on Dec. 7, giving out magazines and granola bars to fellow runners before and after the race. From right are circulation manager Ryan Bishop, publisher Page Freer, client liaison Christie Davenport, and Tabitha Patterson (executive director for Bayada Nurses in Williamsburg).

2 | Client liaison Christie Davenport (right) and publisher Page Freer (left) celebrated with Sarita Scott (center) after the Virginia Running Festival 5k at Christopher Newport University on November 9. Scott is director of public relations for Hampton University Proton Therapy Institute.

4

3 | Client liaison Christie Davenport gets her groove on at the Hampton Roads Chamber of Commerce’s Beach Bash held last fall at the Virginia Beach Oceanfront.

4 | HJ staffers had fun in the studio during a group photo shoot in December. Standing, from left to right: publishers Brian and Page Freer, editor Chris Jones, video production manager Alexis Kikoen, art director Susan Thompson, intern Haley Herrinton, client liaison Christie Davenport, and graphic designer Maria Daugs. Seated in front are Cami and Gable Freer.

5 12 | thehealthjournals.com

5 | William & Mary student Joe Karpie (third from right) stopped by the Health Journal office Dec. 4 to pick up one of 22 prizes raffled off during our Holiday Gift Giveaway. Karpie’s girlfriend won a Mason Shaker Jar and cocktail recipe book “Shake,” courtesy of Williamsburg Drug and Gift Remedies. These items were featured in “Page’s Picks” in the November/December issue.

special advertising section

I’m in my 30s and still break out with acne. My daughter, a teenager, has acne too. What can we do and why do we have it?

What is Tinnitus and how can it be treated?

Tinnitus is a medical term for the perception of sound in one or both ears when no external sound is present. Often referred Acne usually begins in puberty, but to as “ringing in the ears,” it can can be present in adults, especially also sound like hissing, roaring, women in their 30s and early 40s. whistling, clicking or chirping.

Most young adults experience at It can be occasional or constant, least mild acne. A dermatologist can subtle or overwhelming. There confirm the diagnosis and prescribe are many causes and it’s estimated effective treatment. that 50 million American adults Multiple factors contribute to have tinnitus to some degree. the development of acne–excessive The actual mechanism oil, bacteria, inflammation, responsible for tinnitus isn’t hormones and plugging of pores. known yet, but we do know that Emotional stress, hormones, it’s real, not imagined, and is a menstruation and hereditary symptom that something’s gone (genetic) influences can trigger wrong in the auditory or neural and exacerbate acne. system. Loud noise, dental issues, Seek treatment early for head/neck injury, excessive severe acne or for acne that caffeine use, nicotine, aspirin, persists despite basic over-thesome antibiotics and hundreds counter-care. There are many of other drugs can cause or topical therapies that may be exacerbate tinnitus. There is help prescribed by your dermatologist. available! One option to consider Oral antibiotics are used for is hearing aids with and without moderate or severe acne. Other masking features. treatment options may include For further information and to see hormonal treatment, isotretinoin how tinnitus relief can improve (vitamin A), laser and light–based your life, make an appointment technologies, and acne surgery. your audiologist, or see one of our Acne scars may be treated with certified audiologists so we may resurfacing, chemical peels, best create an individual plan for surgical removal and skin fillers. your specific needs.

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What’s the difference between Laser Cataract Surgery and traditional Cataract Surgery?

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Traditional cataract surgery has been a safe technique and also one of the most successful and frequently performed procedures today. However, with new advancements, laser cataract surgery provides additional benefits and also provides patients with vision improvements beyond simply removing their cataracts.

Laser cataract surgery allows cataracts to be removed more gently than before, especially for those patients in advanced stages. This means less inflammation and an easier and faster recovery.

In addition, during the procedure, a new intraocular lens implant (IOL) replaces the natural, clouded lens that was the cataract. Combined with laser cataract surgery, patients may select an Advanced Lifestyle Lens that can provide a full range of vision reducing a patient’s dependence on glasses. Laser cataract surgery can also correct mild to severe astigmatism utilizing laser technology and a Toric Lens Implant.

The results…patients are amazed with their renewed youthful vision, that matches their active lifestyle. If you have a cataract interfering with your daily life, there is no better time than now for laser cataract surgery!

R. Douglas Cullom, M.D. Cullom Eye and Laser Center 757.345.3001

thehealthjournals.com | 13

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Q&A | IN THE KNOW

DAN NICHOLS INTERVIEW BY CHRIS JONES

PHOTOGRAPHY BY BRIAN FREER

36, OWNER OF DUMBELLS PERSONAL TRAINING (NORFOLK, VIRGINIA) WHY DID YOU DECIDE TO OPEN A FITNESS FACILITY? I was headed down the road of physical therapy and going to school for that. I was also doing personal training in school and working at a PT clinic. I was so busy with clients referred to me to train that I pulled myself out of school, left the other job and pursued fitness. I enjoy training and working with people. Owning my own gym was a better investment [than working in a PT clinic]. So I ended up buying this place and going full steam ahead.

WHAT IS YOUR FITNESS LIFESTYLE LIKE? I’m a former athlete that played basketball in college. I [played] football, basketball and baseball during my senior year of high school. It was in college where I started picking up fitness. I started training and lifting heavily. I packed on 25 pounds of muscle my freshman year; I grew four inches, too. I trained for triathlons, ran, biked and lifted every day.

As far as my approach to fitness, there are all kinds of training lifestyles.

Mine is training in moderation. You can enjoy things in moderation, just not to excess. Like in nutrition, if you want to achieve a certain fitness level you have to make certain sacrifices to do that. You can be healthy in certain areas and weak in others, so keeping a balanced lifestyle is the best way to stay physically and mentally healthy.

Each person has a different story. I want to be able to keep up with my kids.

That’s why I stay fit. My son is 5 now, and when he’s 20, that will put me close to 50. I still want to be able to wrestle with him and keep up with him. People come [to Dumbells] because they want to be better, healthier and happier people.

It’s about a quality of life.

WHAT LEVEL OF INFLUENCE DO PARENTS HAVE ON THE HEALTH HABITS OF THEIR CHILDREN? Parents who are active will have children who are active. Their kids will do what they do. You have to make it fun. Exercise should be fun.

For kids, depending on their age, I aim to teach them to train like a superhero.

My 5-year-old likes Superman (points to tattoo on right bicep) and my 2-year-old likes Hulk, and I’ll be getting that tattooed in a few weeks. They call Daddy The Flash (points to tattoo on underside of left bicep). Most children associate with a superhero. Ultimately, they want to run faster, jump higher and be stronger.

And you can build fitness around those things and they can be their own superhero.

SO HOW EXACTLY DO YOU TRAIN A 2-YEAR-OLD? From the get go, kids’ movement patters are already next to prefect. It’s more about balance, learning to play and learning how to fall. Children’s biggest developmental thing is balance. I used to take my 5-year-old when he was small and put him on a foam mattress and get him to stand. I would throw pillows at him to try to knock him over on the bed. Then he would learn to brace and stabilize on the bed. It became a game to him. You have to find something that’s interesting to them.

CONTINUED ON PG. 54

thehealthjournals.com | 15

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PROFILE | IN THE KNOW

M

WRITTEN BY CHRIS JONES PHOTOGRAPHY BY BRIAN FREER

acy Causey grew up on the racetrack.

So it came as no surprise to her parents, Rette and Dee Causey, former drivers themselves, when Macy wanted to follow in their footsteps.

“I always went to the racetrack with my dad.” the 14-yearold says, “When I was 7 or 8, I decided that I wanted to race.”

Her racing roots extend beyond her parents to her maternal grandmother, Diane Teel. Teel, a trailblazer herself, raced in the 1970s and was the first woman to win a NASCAR sanctioned race in 1978.

And like her father, Macy races in the number 33 car.

“It’s the number I always raced and she wanted to keep the same number as her dad,” says Rette Causey.

Macy drives a blue, silver and hot pink Chevrolet SS. Yet despite being two years below driver’s license eligibility, she is able to race legally.

“NASCAR understands that kids start racing young just like baseball recognizes kids [learning the game] start in tee ball,” explains Causey.

The difference between them: cost and commitment.

“Financially, it’s exponentially different than other sports,” shares Causey. “It’s driven by sponsors and financial partners. This particular late model season (8 months long) will cost $75,000. That’s just to race; not cars, tires, pit passes, et cetera.”

Starting seven years ago in bandolero cars, Macy has worked her way up every few years racing arena cars at the Hampton and Richmond Coliseums and most recently late model dirt cars and asphalt models. She’s now eligible for a NASCAR license that will put her on Langley Speedway in Hampton, Virginia, in the Late Model Stock Car Division for the upcoming season.

“It’s exciting that I’m racing and getting somewhere,” she exclaims. “I’m progressing. I’m a female and I can show everyone else what I can do. And yeah, I’m competitive.

People say ‘it’s just a game,’ but I get in to everything.”

She pauses and smiles.

“Who wants to drive a car and get lapped every lap? I don’t want that,” Macy laughs.

She admits to singing country songs to stay focused while on the oval and says she’s won too many races to count in her bandolero and arena cars, but now that she’s racing against adults, she’s ready for her first win against the big boys on asphalt, where she’s the only female in her division.

“A lot of girls think racing is for guys,” she starts, “but they should give it a try.”

Macy hopes to make the NASCAR circuit some day and hopes that kids back in Hampton Roads will remember what she has done for the sport.

“I want kids to feel like they can do it,” she says. “I want them to start young [like I did] and get the experience.”

Despite her hotly competitive nature, she carries herself with humility and credits her success to her support system.

“My friends Kortney Thompson and Makayla Lusk always go with me to my races. They help me get strapped in and get me water and stuff I need,” she says. “After my Nana, my dad and my mom, they’re always there with me.”

thehealthjournals.com | 17

IN THE KNOW | ADVANCES IN MEDICINE

BSGI OFFERS A BRIGHT SPOT in Breast Cancer Detection WRITTEN BY KIM O’BRIEN ROOT

D

espite a lumpy, hard feeling in Sandra Dianna’s breasts, first one mammogram, then another, was clear.

Even a biopsy didn’t show anything—it was done in the wrong place.

Finally, Dianna ended up at Riverside Diagnostic and Breast Imaging Center in Newport News, Virginia, on a BSGI machine—a cutting-edge camera that uses nuclear physics to detect the tiniest of tumors.

Her cancer lit up like a Christmas tree. Within a few days, Dianna had a bilateral mastectomy. Fortunately, the aggressive cancer had not spread, and Dianna didn’t need further treatment.

That was almost three years ago. Today, at age 53, the Hampton, Virginia, schoolteacher is feeling lucky.

“I am a survivor because of the BSGI machine,” Dianna says. “I am alive because this machine found the cancer before it had a chance to do more harm.”

BSGI stands for breast specific gamma imaging, sometimes called molecular breast imaging. It’s put to work in a device made by Dilon Diagnostics, a Newport News-based medical imaging company that designs and manufactures equipment based on research and development done at Jefferson Lab. Of the 120 BSGI machines nationwide, there are just two in Hampton Roads—both in Newport News.

One is located at the Riverside Diagnostic Center in Oyster Point; the other is at Sentara’s Dorothy G. Hoefer Comprehensive Breast Center in Port Warwick.

The next closest machine is located at the University of Virginia Hospital.

18 | thehealthjournals.com

More sensitive than a mammogram, which uses basic X-rays, the BSGI camera is able to detect tumors in very dense breast tissue. The process involves injecting a patient with a radioactive material that is picked up by cancer cells. Tumors as small as 1mm—as opposed to the 1 cm to 1.5 cm typically found by a mammogram—can be found.

The “radiotracer” solution goes right to the tumors, then accumulates within the abnormal cells. As the radioactive material decays, it emits high-energy photons that give off gamma rays. The BSGI camera senses the gamma rays and displays them as computer-generated images. On a screen, the cancerous areas light up—which is exactly what happened in Dianna’s case.

More than 300,000 women in the United States are diagnosed with breast cancer each year.

It’s the most common form of cancer that women get, and the second leading cause of cancer death in women, according to the American Cancer Society.

With early detection, breast cancer has about a 95 percent survival rate. In fact, according to the American Cancer Society, death rates from breast cancer have been declining since about 1989, with larger decreases in women younger than 50. These decreases are believed to be the result of earlier detection through screening and increased awareness, as well as improved treatment.

Mammograms are still considered the go-to tool for screening breast cancer with diagnostic tests, such as ultrasound, MRI and BSGI, used in follow-ups. Yet despite the BSGI’s ability to easily detect cancers, it’s not used as a routine screening tool because it involves the injection of the radioactive tracer.

I am a survivor because of the BSGI machine.

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The company that makes the BSGI is working on a way to use a less radioactive dose, which could mean that the camera could be used for screening and not just for diagnostics—particularly for those women with very dense breast tissue, like Dianna had.

Having dense breasts increases one’s likelihood of getting breast cancer to that of a woman who has a family history of breast cancer, says MaryBeth Gibson, president of Beyond Boobs, a Williamsburg, Virginia-based breast cancer support, education and awareness group.

In 2012, Virginia was one of 19 states that began mandating that doctors inform women they have dense tissue after a mammogram. As a result of that law, insurance denials for the BSGI began to decrease, says Bob Moussa, chief executive officer of Dilon Diagnostics.

And in early 2013, a Minnesota woman won a Medicare insurance appeal to cover her molecular breast imaging procedure, marking a big milestone for the company.

Dianna, who has become an outspoken proponent of early detection, has a petition going on change.org to lobby insurance companies to change their medical policies to cover molecular breast imaging as a diagnostic test for women with dense breast tissue and inconclusive mammograms.

Her hope is that no woman will have a mammogram and be told to just keep an eye on it.

“That’s the bigger thing to me,” Dianna says. “How can I get other women to be a success?”

AG A I N !

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Whole-istic Weight Loss: REVERSING REVERSING OBESITY

FEATURES | WHOLE-ISTIC WEIGHT LOSS

WITH FOODS WITH WHOLE WHOLE FOODS A A

WRITTEN WRITTEN BY

BY SHAWN SHAWN RADCLIFFE RADCLIFFE

bout halfway through February, or March if you’re lucky, when you start to regret your latest New Year’s Resolution elimination diet—the no-carb orthrough no-fat or no-solid foodor forMarch a week too bout halfway February, if long—Caroline Fornshell will be waiting for you on the other side of that you’re lucky, when you start to regret your latest New Year’s Resolution nightmarish weight loss tunnel. elimination diet—the no-carb or no-fat or no-solid food for a week too But don’t expect her to come peddling another name dietside promising long—Caroline Fornshell will be waiting for you on brand the other of that speedy weight loss earned with minimal effort. She has different plans in store nightmarish weight loss tunnel. for you, something a little holistic than another most fadname-brand diets. A better would But don’t expect hermore to come peddling dietterm promising probably be “whole-istic,” because her approach to weight loss hinges on the speedy weight loss earned with minimal effort. She has different plans in store healing power of whole foods, those easily than identifiable, for you, something a little more holistic most fadstraight-from-the-garden diets. A better term foods thatprobably be “whole-istic,” because her approach to weight loss hinges on would arethe absent from so many aisles foods, of the those modern supermarket. healing power of whole easily identifiable, straight-from-theIf her way sounds like hard work, then you’re starting understand just how garden foods that are absent from so many aisles of thetomodern supermarket. difficult it isway to lose weight it off, after spending so many If her sounds like and hardkeep work, thenespecially you’re starting to understand just how years fillingityour nooksand andkeep crannies poundafter afterspending extra pound.

But difficult is to body’s lose weight it off,with especially so many Fornshell is confident that you’ll be receptive to what she’s offering, mainly years filling your body’s nooks and crannies with pound after extra pound. But because you’ve tried Fornshell is confident that you’ll be receptive to what she’s offering, mainly everything else before. because you’ve tried everything else before.

“Most of of thethe folks who come through mymy door areare sicksick of of failing,” says “Most folks who come through door failing,” says Fornshell, a registered dietician and founder of LWell, a comprehensive wellness Fornshell, a registered dietician and founder of LWell, a comprehensive andwellness weight-loss program in Yorktown, Virginia.

“They don’t want to fail any to and weight-loss program in Yorktown, Virginia. “They don’t want more.” fail any more.”

Alternative to to Weight Loss Hype Alternative Weight Loss Hype

When it comes to to quick weight loss, though, failure seems to to be be thethe norm.

When it comes quick weight loss, though, failure seems norm.

According to to Marketdata Enterprises, Americans who trytry dieting make four to According Marketdata Enterprises, Americans who dieting make four fivetoattempts each year lose OftenOften the problem isn’t with losinglosing weight five attempts each to year toweight. lose weight. the problem isn’t with in weight the beginning—“all elimination diets will cause you cause to loseyou weight at first,” in the beginning—“all elimination diets will to lose weightsays at Fornshell—but with following through for the long-haul. first,” says Fornshell—but with following through for the long-haul.

Still, people areare lured in in by by thethe marketing claims that prop upup thethe countless Still, people lured marketing claims that prop countless weight lossloss programs, dietdiet books andand celebrity dietdiet plans. weight programs, books celebrity plans.

“Often when people are dealing with weight issues,” says Fornshell,

20 20 || thehealthjournals.com thehealthjournals.com

WHOLE-ISTIC WEIGHT LOSS | FEATURES

THE 5 WORST “HEALTHY” FOODS If you’re trying to lose weight, it should be easy to identify which foods are healthy and which are not. But sometimes it’s not that simple. Here are a few of the top less-than-ideal foods trying to pass themselves off as “healthy.”

1

2

DIET SODA

Technically not a healthy food, but we often turn to artificially sweetened beverages to get our sweet fix without all the added calories. But these can throw off your taste buds, making even the juiciest, freshest apple pale in comparison.

4

YOGURT

WHOLE GRAINS

This term is the nutrition equivalent of green-washing, with countless products—good and bad—lining up to claim this stamp of approval. But many of those packages with the “Whole Grain” banner at the top are loaded with sugar, which diminishes any gains you get from the healthy grains.

5

3

GRANOLA

Once associated with healthy, free-loving hippies, granola is now mainstream, which means it’s also loaded with oils, sweeteners and often unhealthy flavorboosters like caramel, chocolate and sugary dried fruits. Want healthy granola? Make your own.

VITAMIN-INFUSED WATER

High in calcium, tasty and Water is good for you. So are convenient—who doesn’t love vitamins. So why not together? because it’s an exploration in new flavors,” says spikes—and subsequent “they believe they need to buy something yogurt? But unless you’re looking drops—can Well, yoga and Sudoku are great, Fornshell. leave you hungry and irritable shortly after special— for a yogurt that is low in sugar too, but no one wants to do them eating. a special product, a special weight loss powder, and fat—think authentic Greek at the same time. Besides, many Whole Diet Basics yogurt—you’re most likely taking the nutritional In addition to reducing a special pill—to help them achieve of the vitamin-infused watersFoods are in more sugar you need and can alsoalso loaded basically valuethan of foods, processing result in with sugars, their goal.”

If you’re used to complicated diet rules, or of protein.

“Often when undoing your vitamin boost. newamounts ingredients being added to the final food One thing that quick fix diets don’t teachonly youminimal cards and So books for counting calories, and you’ll keep itbeoff? drink your water plain.

And people are dealing product. Read a few labels the next time you’re is how to eat healthy over the long run. This is surprisedget by the simplicity of the whole “If wefoods can focus your vitamins from whole foods. with shopping and you’ll likely find ingredients theweight key to issues,” keeping the weight off and reducing

says Fornshell, “they food-related conditions your risk of common believe they disease, need to stroke, buy type 2 diabetes and like heart something special—a certain cancers. special product, specialfoods weight loss provides a The awhole approach powder, a specialalternative pill—to help them slower-paced to fad diets, and it’s a achieve their goal.” movement reminiscent of a time when people One thing that quick fixknew diets don’t teach who grew their own food or the farmers you is how to eat healthy did.

For Fornshell, and over experts like her, this thereturn long run.

This isis athe key keeping the tide to basics way toto offset the rising weight off and reducing your risk of more common of obesity, a condition that affects than food-related conditions heart disease, stroke, one-third of Americanlike adults. type “Looking 2 diabetesatand thecertain variouscancers. types of whole The whole approach provides foods,” says foods Fornshell, “all the answers are right a slower-paced in front of us.”alternative to fad diets, and it’s a movement a time whenfoods people While reminiscent prepackagedofconvenience come grew their own foodarray or knew the farmers who in an every wider of brands and flavors, did.

For of Fornshell, others like her, many them noand longer resemble thethis nutrientreturn basicsthat is afirst wayentered to offsetthe thefactory. rising tide densetofoods of obesity, that affects than “You’rea condition eliminating a lot of themore healthy one-third of American natural nutrients thatadults.

Mother Nature has “Looking at the types of whole foods,” already gifted usvarious with,” says Fornshell. says Fornshell, “all the answers are right in front of us.”

New Foods and Flavors While Takeprepackaged white flour, convenience for example. foods come in Overprocessing an ever wider array of brandsitand flavors, has stripped of many many of them no longer resemble nutrientnutrients, including fiber, folate,the riboflavin and dense foods that first entered the factory. several B vitamins. In addition, a slice of white “You’re eliminating lot of the healthy natural bread will cause youra blood sugar to spike more rapidly than whole wheat bread. These sugar

straight out of a chemistry lab manual. A large part of the whole foods approach is about shifting your diet toward recognizable foods and avoiding additives and chemicals. But how can it help you lose weight and keep it off?

“If we can focus on those foods that come in their natural in their unprocessed nutrients thatstate, Mother Nature has alreadystates,” gifted says Fornshell, “it’s easier to implement better us with,” says Fornshell. portion control while gaining more healthy nutrients from your New Foods andfoods.”

Flavors When you look at MyPlate, the current Take white flour, for example. Overprocessing nutrition guide published by the United States has stripped it of many nutrients, including Department of Agriculture—or its predecessor, fiber, folate, riboflavin and several B vitamins. the Food Guide Pyramid—you’ll quickly see that In addition, a slice of white bread will cause your it’s nearly impossible to sort many prepackaged blood sugar to spike more rapidly than whole foods into food categories. wheat bread. These sugar spikes—and subsequent “If you’re not sure what’s in your food drops—can leave you hungry and irritable because it is so overprocessed, then you don’t shortly after eating. know where to put it on the plate,” says In addition to reducing the nutritional value of Amy Lazev, supervisor of the School Health foods, processing can also result in new ingredients Initiative Program, a partnership between being added to the final food product. Read a few the Williamsburg-James City County School labels the next time you’re shopping and you’ll Division and the Williamsburg Health likely find ingredients straight out of a chemistry Foundation. lab manual. A large part of the whole foods But the whole foods approach is more than approach is about shifting your diet toward just a tool for losing weight. It’s about building recognizable foods and avoiding additives and the foundation of a healthier lifestyle in an chemicals. But how can it help you lose weight exciting new way.

“The whole foods diet is so much more fun

diet. Basically it comes downon to those one rule—every foods that meal and snack starts with single-ingredient come in their natural foods that look the way they when they state, indid their unprocessed were first harvested. states,” says Fornshell, “it’s easier For salsa, that means starting with fresh control to implement better portion tomatoes, while onions, herbs and spices.

Fornutrients bread, gaining more healthy gathering together freshly-ground whole wheat from your foods.” flour,When yeast, ayou little honey, some nuts seeds, look at MyPlate, theand current and mixing,guide kneading and baking into a tasty nutrition published by theitUnited States loaf.

Of course,ofyou can grind youritsown flour or Department Agriculture—or predecessor, keep your own bees, but starting small works, the Food Guide Pyramid—you’ll quickly see that too, with each step leading to the next. it’s nearly impossible to sort many prepackaged “Theinto whole foods approach is truly a foods food categories. journey,” saysnot Fornshell.

“Identifying where you “If you’re sure what’s in your food are and taking baby steps in the right direction because it is so overprocessed, then you don’t will ultimately money, and yield know where tosave puttime, it on save the plate,” says aAmy betterLazev, healthsupervisor outcome at healthier of athe School weight.”

Health A wholeProgram, foods dieta includes many fresh Initiative partnership between fruits and vegetables, whole grains, beans and the Williamsburg-James City County School other legumes, nuts and seeds, and oils rich in Division and the Williamsburg Health omega-3 fatty acids like olive oil. And unless Foundation. youBut choose to go vegan vegetarian, you can the whole foods or approach is more add in some omega-3-rich fish like sardines than just a tool for losing weight. It’s about and herring, animal protein like organic orin buildingand thelean foundation of a healthier lifestyle grass-fed beef, buffalo an exciting new way. and chicken.

The guide youfun “Thesingle-ingredient whole foods dietrule is sowill much more most of the way, but you can fine-tune your because it’s an exploration in new flavors,” says diet as you acclimate to your new flavor Fornshell. climate. Later on try adding more low-glycemic vegetables—those that don’t convert easily to

thehealthjournals.com || 21 21 thehealthjournals.com

FEATURES | WHOLE-ISTIC WEIGHT LOSS

WATER

VS. SUGARY DRINKS Water for Life

Sweet Consumption

• Water makes up more than half of your body weight.

• You need to drink enough water to replace what’s lost through sweating, breathing and urinating.

• With no added sugar or calories, water is the ideal hydration choice.

• People who drink water instead of sugar-sweetened beverages or fruit juices gain less weight over time.

Sugar and Health • Consuming too much sugar can lead to weight gain, health problems like heart disease and diabetes, and poor dental health.

• Sugary drinks are a major cause of obesity.

• Sugary drinks don’t fill you up as much as solid food with the same amount of calories.

• Drinking one can of sugar-sweetened soft drink a day could add 15 pounds to your weight in a year.

Whole Foods Diet Basics If you’re used to complicated diet rules, or cards and books for counting calories, you’ll be surprised by the simplicity of the whole foods diet. Basically it comes down to one rule—every meal and snack starts with single-ingredient foods that look the way they did when they were first harvested.

For salsa, that means starting with fresh tomatoes, onions, herbs and spices.

For bread, gathering together freshly-ground whole wheat flour, yeast, a little honey, some nuts and seeds, and mixing, kneading and baking it into a tasty loaf. Of course, you can grind your own flour or keep your own bees, but starting small works, too, with each step leading to the next.

“The whole foods approach is truly a journey,” says Fornshell. “Identifying where you are and taking baby steps in the right direction will ultimately save time, save money and yield a better health outcome at a healthier weight.”

A whole foods diet includes many fresh fruits and vegetables, whole grains, beans and other legumes, nuts and seeds, and oils rich in omega-3

22 22 || thehealthjournals.com thehealthjournals.com

• A 20-ounce bottle of sugar-sweetened soda contains the equivalent of 16 teaspoons of sugar.

• Don’t be fooled: fruit juice contains as much sugar and calories as soft drinks.

• Each day half of Americans consume sugary drinks, with 5 percent drinking the equivalent of at least four cans of soda.

• Sugary drinks outrank pizza as the top calorie source in the diets of teenagers.

Sugary Drink Lingo • The term “soft drink” means any beverage with added sugar or other sweetener, including: • soda/pop/cola • fruit punch • lemonade and other “ades” • energy and sports drinks • A sugar by any other name would still taste as sweet. Sugar can also show up as high fructose corn syrup, glucose or sucrose, or cane syrup and others.

Tips for Making Changes

fatty acids like olive oil. And unless you choose to go vegan or vegetarian, you can add in some omega-3-rich fish like sardines and herring, and lean animal protein like organic or grass-fed beef, buffalo and chicken.

The single-ingredient rule will guide you most of the way, but you can fine-tune your diet as you acclimate to your new flavor climate. Later on try adding more low-glycemic vegetables—those that don’t convert easily to sugars in your body— to your meals, such as such as asparagus, broccoli, Brussels sprouts, cabbage, kale and spinach.

Also, slowly reduce your intake of refined sugars, opting instead for natural sweeteners like crushed grapes, chopped dates or small amounts of honey. And cut back on refined flours, found in breads, pastas and cereals. Overall, make vegetables the centerpiece of more of your meals and snacks. As long as your diet is varied, you can never eat too many vegetables.

As with most diets, knowing what to eat is the easypart.

It’s changing your eating habits that is challenging, especially when you’re accustomed to the standard American diet of fast food, junk food and ketchup as your favorite vegetable.

Reducing temptation from day one, though, will go a long way toward healthier eating.

“The first step is always getting the boxes out of the house,” says Fornshell. “We know that you almost can’t win if you have these processed foods in the house.”

You can always do a full purge of your cupboards, but for most people a gradual approach is best. “It’s a very long and slow curve to change palates,” says Pam Dannon, a registered dietician with the School Health Initiative Program, who works with some of the toughest food critics—children.

If the thought of cleaning out your cupboards is a bit frightening or even overwhelming, then chances are you might need a little boost in your transition to a whole foods diet.

“Instead of buying something new to help you as a tool for weight loss,” says Fornshell, “maybe

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Children and Whole Foods Unfortunately, children are not immune to the obesity epidemic.

In 2012, approximately 17 percent of children in the U.S. between the ages of two and 19 were obese. These children face the same health problems as adults who are obese, but they are also at an increased risk of bone and joint problems, sleep apnea and stigmatization and low self-esteem.

A whole foods diet can help children not only lose weight, but also develop skills that will carry them into a healthy adulthood.

The School Health Initiative Program is taking this approacto improving the lives of children through nutrition education, healthy changes to school meals and cooking classes.

“The focus for the kids is really learning to think about their plate,” says Lazev, “to think about portion size, to think about the balance of the whole foods that they’re eating. And to think about recognizable foods, so they understand where it goes on the plate.”

This whole food journey, though, isn’t one that children take alone. Parents and other guardians are also along for the ride.

“It’s important that if we’re teaching the kids about healthy eating,” says Lazev, “that when they go home they’re having the opportunity to follow through with what they’ve learned.”

For the School Health Initiative Program, this includes parentchild cooking classes and grocery store tours to help parents choose and prepare healthy foods for their families. The program has already produced positive results—with students eating more fruits and vegetables each day. Real change for the school system, though, will be a slow and gradual process.

That is the heart of the whole foods approach—it’s a long-term lifestyle solution. Still, you can expect some real gains even before the weight starts to come off.

“Whole foods are as much a quick fix as anything that people purchase to help them with weight loss,” says Fornshell, “because they’ll feel much different and much better in a very short period of time.”

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INOCULATE YOURSELF WITH INFORMATION | FEATURES

INOCULATE YOURSELF with information

“I’m afraid to touch doorknobs in public places because of germs.”

“I won’t get vaccinated because what if my body can’t fight it and I just get sick?”

“I’ve heard that the virus is mutating to W become airborne.”

ith all of the recent concern about Ebola and the flu, it might be a good time to get back to the basics of infection prevention and control.

It can be confusing to understand all of the terms, and when we are scared we may forget some of our high school science lessons. Besides, things change quickly in health care and it’s hard to keep up. Join us for a primer in infectious disease.

WRITTEN BY NATALIE MILLER MOORE thehealthjournals.com | 25

FEATURES | INOCULATE YOURSELF WITH INFORMATION

Can’t You Just Give Me Some Antibiotics?

You get that feeling in the back of your throat or feel a headache coming on…you are going to be sick. You hope you are wrong, but you’ve been here before. But what is it?

Bacteria and viruses can cause the same symptoms: fever, headache, nausea, diarrhea or rash.

“With just clinical symptoms, it’s hard to know which one.

We are susceptible to both viruses and bacterial infections,” says Dr. Kurt Williamson, an associate professor of biology specializing in viruses at The College of William and Mary.

Bacteria are made of cells, and so they can be treated with antibiotics, which work by blocking the reproduction of the bacteria so your body can catch up and fight it. A virus is not a cell, so antibiotics won’t do anything to it. A virus is a parasite that steals our cells’ resources in order to replicate.

One of the difficulties about diagnosis and treatment of illness is that the results are different for different people.

The severity of illness may depend on the strain of virus, the immune system of the person and their genetics.

An Ounce of Prevention: Vaccines While bacterial infections can be treated with antibiotics, once you are infected with a virus, there’s not much you can do. You can head for bed to rest and increase your fluids.

These methods help your immune system fight the virus.

That means the best defense against viruses is prevention.

The discovery of vaccination as a method of preventing disease was a major milestone in human health.

Thank you

Pandemic

A pandemic is a global disease outbreak, or an extensive epidemic. It affects a sizeable number of people but that number is not defined.

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Epidemic

“At the turn of the 20th century, the top three causes of death were tuberculosis, pneumonia and diarrheal diseases.

People died from infections. That’s how it had always been.

Then mid-20th century, people died from chronic illnesses and that was a rapid change,” says Dr. Camilla Buchanan, a retired physician and adjunct professor of epidemiology at William and Mary. “Beginning in the middle of the 20th century, deaths from infectious disease decreased dramatically and deaths from, heart disease, cancer and stroke became the top three causes of death.”

“A vaccine presents the infectious agent in a safe and controlled way so that your immune system can later recognize it under real life battle conditions. That’s why vaccines are mostly for viruses. It’s the front line of defense,” says Williamson.

In a first time exposure, your body is naïve (this is the technical term for it, also literally: a lack of experience.) It takes a while to identify that something doesn’t belong, which gives the virus more time to replicate. It’s a race between the virus and your immune system. The virus gets a head start until your immune system catches up and then overcomes it.

Next time, the immune system will have protective antibodies and will likely catch up sooner.

An epidemic occurs when an infectious disease spreads rapidly to many people at the same time. There may be more cases of disease than expected in a given area or among a specific group of people over a particular period of time.

Outbreak

a disease occurs in greater numbers than expected in a community or region or during a season.

It can last from days to years. An outbreak can be characterized by a disease's bypassing of measures to control it. (The word outbreak can be used similarly to epidemic.)

Intricate Influenza, nicknamed “the flu” We forget how serious influenza is because it is not the threat it once was in the United States. “Our memory is generational, so [influenza is] not the specter that it was. Last time the U.S. had a pandemic with a high percentage of death was the 1918 influenza epidemic. Fifty million people died,” Buchanan says.

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Influenza is a virus with nearly 100 strains, or variants, making it very challenging to immunize against—and making identifying it confusing for people who are sick during the winter. Influenza’s characteristics include rapid onset of respiratory symptoms, fatigue, body aches, sore throat and cough.

The seasonal flu shot is targeted at the strains of influenza most likely to be spread in a given year. Researchers who’ve studied the flu look for patterns of which strains are likely to occur for the upcoming flu season (although, that is a misnomer since you can get the flu any time you come in contact with the virus, not just in the winter.)

One of the problems with influenza infections is that they can lead to bacterial infections in the lungs, because influenza can temporarily disable the innate immune function of our lungs. “Part of

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our immune response is for germs in our lungs to get pushed up and out where we swallow them down to our esophagus and the stomach acids kill them. When that [lung] function is affected, it’s harder to fight the germs,” says Williamson.

Ick. I Need to Go Wash My Hands You probably should. Hand washing is one of the most important ways to prevent transmission of germs, so we can’t recommend that enough.

What else can you do?

“You can boost your immune system, which may shorten the duration. And once we [as a group] identify the source of an illness or virus, we can prevent further transmission and prevent exposure to the source,” says Williamson.

VIRUS

Proven ways to boost your immune system are not very exciting—there are so many unknowns about how “the system” of immunity in our body works. Basically, eat a healthy diet, get enough sleep, avoid stress, exercise regularly and have close relationships. You’ll hear about a lot of supplements and fads to boost immunity, but it’s still unknown whether they help.

“Unfortunately, no one alive now remembers feeling personally vulnerable to infectious disease.

What we can do is listen to and fund our experts at the CDC and NIH, so that they can prepare and protect us when the time comes,” says Buchanan.

So inoculate yourself with information, get your flu shot and keep up with recommended vaccinations…oh, and you might as well wash your hands, again!

BACTERIA

Cannot be treated with antibiotics

Cellular growth that gets out of hand is an infection

Vaccines can help because they identify viruses and fight them sooner

Can be treated with antibiotics

Bed rest and fluids are the best treatment for a virus – your immune system needs to fight the virus

Your body needs time to catch up with an infection and antibiotics help buy you time by blocking the bacteria’s growth

Often affect the respiratory system and the digestive system

Bacteria live all over our bodies – good and bad types.

Probiotics can help you after you take antibiotics

Certain types of viruses can be dormant outside the body for varying amounts of time

Hand-washing and disinfecting are helpful in combating bacteria

Certain viruses can be treated with anti-virals, which don’t kill the virus but can inhibit their growth

Bacterial infections commonly come after the flu as a secondary infection

28 | thehealthjournals.com

INOCULATE YOURSELF WITH INFORMATION | FEATURES

IMPORTANT TERMS DIRECT INDIRECT AIRBORNE WATERBORNE AND FOODBORNE VECTOR BORNE

• The infection or virus is transmitted by bodily fluids such as: blood, vomit, diarrhea, urine, saliva, semen. The person with the virus must have direct physical contact in order to pass it on. Mother to child in utero is another common way of direct transmission.

• A germ or virus survives long enough on a surface to be transferred to a new host.

Often it is picked up via a doorknob, a counter, furniture or eating utensils. Often places where sanitation isn’t good or hand-washing isn’t practiced frequently enough have a fecal to oral path: someone doesn’t wipe well and touches their nose, for example.

• Sometimes a virus can be transmitted through droplets, for example, a sneeze.

The flu is airborne in respiratory droplets, but it can’t live long outside a host. But a truly airborne disease lives longer than a few minutes outside the host.

• Disease-causing microbes are contained in something you eat or drink. Chemicals as well as infectious agents can cause illness, often called “food poisoning.” Salmonella and norovirus are the most common foodborne viruses.

• Animals and Insects carry the disease and spread it, like mosquitos and malaria, ticks and Lyme disease and rats and the plague.

Bacteria are made of cells, and so they can be treated with antibiotics, which work by blocking the reproduction of the bacteria so your body can catch up and fight it. A virus is not a cell, so antibiotics won’t do anything to it. A virus is a parasite that steals our cells’ resources in order to replicate.

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TASTE APPEAL | FOOD

❥ Recipe and Photography by J. Kenji Lopez-Alt of The Food Lab (seriouseat.com) Make your co-workers jealous with this homemade lunch. All the convenience of a package of instant noodles, but with fresh ingredients and a bright flavor.

Just add water!

INGREDIENTS

MAKES 4 ONE-PINT GLASS JARS

4 tablespoons high quality beef base, such as Better than Bouillon

PREPARATION

2 cups kimchi with juices 4 tablespoons chili-garlic sauce 4 oz beef jerky, cut into 1/2 inch squares 1 cup shiitake mushroom caps, thinly sliced 4 small nests rice noodles, or pre-cooked ramen or italian pasta 1 cup scallions, thinly sliced 6-8 ounces water, to boil Additional Materials: 4 resealable one-pint glass jars 4 zipper-lock bags

• Divide beef base, kimchi, chili-garlic sauce, mushrooms, beef and noodles between the jars.

• Divide scallions between four zipper-lock bags and seal bags, making sure to squeeze out all the air. Tuck bags into jars and seal.

• When ready to serve, remove scallion packets and add the boiling water to top of the jar. Seal jar and let sit for two minutes.

• Open jar, stir in scallions and serve.

SNIP-SNIP! CUT ALONG THE LINE TO KEEP THIS RECIPE.

DIY Spicy Kimchi Beef Instant Noodles

Cinnamon Coffee Cake ❥ Recipe by Haley Herrinton (whathaleybakes.com) ❥ Photography by Alexis Kikoen Layers of cinnamon and brown sugar swirl throughout this simple cake; great for a weekend breakfast. The greek yogurt adds moisture and reduces the guilt!

INGREDIENTS 1 cup butter, softened 1 cup sugar 1 1/2 cups light brown sugar, divided 4 eggs, room temperature 2 teaspoons vanilla extract 3 cups all-purpose flour 2 teaspoons baking powder 1 teaspoon salt 2 cups greek yogurt

Make ahead of time and store in the fridge. The herbs will stay fresh for up to a week.

2 teaspoons cinnamon Confectioner's sugar, for dusting

MAKES 6-8 SERVINGS

PREPARATION • Preheat oven to 350 F. • In a large bowl, cream the butter, sugar, and 1 cup of brown sugar until smooth and fluffy.

• Add the eggs one at a time, mixing well after each addition. Stir in the vanilla extract.

• In a separate bowl combine the flour, baking powder, and salt.

• Slowly add the dry ingredients to the wet, alternating with the yogurt, stirring just enough until the batter is smooth.

• In a seperate bowl, combine the cinnamon with the remaining brown sugar until well combined.

• Pour 1/3 of batter into a buttered ten-inch tube pan or cake pan. Sprinkle with half the cinnamon mixture. Repeat again with another 1/3 of the batter, and the last of the cinnamon. End with batter on top.

• Bake for 60-65 minutes until browned and gently pulling away from the sides. Leave in pan for 10 minutes before allowing to cool on a wire rack. Sprinkle with confectioner's sugar, serve and enjoy!

thehealthjournals.com | 31

FOOD | TASTE APPEAL

VEGAN

❥ Recipe and Photography from MB Manion Morell (bourbon&brownsugar.wordpress.com)

Winter is no excuse to pass on the fresh greens. This salad of Brussels sprouts, which are in season September- February, is a great way to eat well this season, with the delicious additions of Manchego cheese and Marcona almonds.

INGREDIENTS 4 cups brussels sprouts, thinly shaved 1/4 cup fresh dill, picked 1/2 cup manchego cheese, sliced and chopped finely 1/2 cup salted marcona almonds, chopped salt and freshly ground black pepper, to taste 1/3 cup fresh lemon juice 2/3 cup olive oil

MAKES 4 SERVINGS

PREPARATION • Whisk the lemon juice and olive oil together to make a dressing. Set aside.

• Combine the sprouts, dill, manchego cheese and almonds in a large salad bowl. Coat with the dressing, and toss together until all the elements are lightly dressed.

• Place the salad on plates, and sprinkle with a bit of extra manchego cheese and almonds.

SNIP-SNIP! CUT ALONG THE LINE TO KEEP THIS RECIPE.

Brussels Sprouts Salad with Marcona Almonds

Hearty Lentil Chili ❥ Recipe and Photography by Marisa Westbrook (uprootfromoregon.com) Warm up on a chilly day with this delicious vegan chili. Great after a long day or right before the big game!

INGREDIENTS

MAKES 6-8 SERVINGS

PREPARATION

1 cup green lentils 2 cups water 1 large sweet onion, chopped 1 jalapeno, with seeds removed and minced 2 red or green bell peppers, chopped 2 cans fire roasted tomatoes 1 can pinto beans, drained and rinsed

• Chop onion and red/green peppers. Drain and rinse the pinto and dark red kidney beans.

Remove the ribs and seeds from the jalapeno and mince.

• Combine all ingredients in a slowcooker in the order listed, starting with the lentils.

• Cook on high for 4 hours, or on low for 8-10 hours.Turn to low until ready to serve, or chill and freeze in portions.

• Garnish with your favorite toppings and serve!

1 can dark red kidney beans, drained and rinsed 1 tablespoon cumin 1 cup medium salsa

Garnishes: vegan sour cream, cilantro, fresh tomato, avocado

Marisa Westbrook is a public health professional and food blogger sharing healthy recipes for active lifestyles. By using whole ingredients, getting workouts in, and walking to fro-yo, she reminds her readers that every aspect of life is meant to be delicious and fun. Visit her blog Uproot from Oregon for healthy recipes, travel and restaurant recaps, and active lifestyle tips, or connect with her via Twitter, Facebook & Instagram.

32 | thehealthjournals.com

TASTE APPEAL | FOOD

This year, try creating your own trail mix for a healthy, personalized snack that is great for munching on the go or at the gym. Many of the ingredients below are packed with protein and fiber, but be mindful of the high caloric options, like chocolate or dry fruit; a little goes a long way! Combine any of the ingredients below and store in an airtight container in a cool, dry location. You can also try dry roasted nuts, coconut flakes, espresso beans, flax seeds, or spices like cumin or cayenne pepper. The options are endless, so go nuts!

WRITTEN BY HALEY HERRINTON

Chocolate

SWEET Almonds

Dried Fruit

NUTTY Pecans

SALTY

Cashews

Pumpkin Seeds

Spices Wasabi Peas

Pretzels Granola

Cereal

GRAINS Popcorn

thehealthjournals.com | 33

FOOD | VINE & DINE

Winter Whites

WRITTEN BY KIMBERLEY CUACHON HAUGH

C

hances are when Esther Williams asked for “a half a drink more,” she didn’t mean white wine. I know, as the song reminds us over and over again, “baby it’s cold outside,” so yes, bold, warm, chewy, tannic, peppery, tobacco, caramel, chocolate, licorice, cherry note-filled reds are what we’ll open.

While sipping chilled white wine is like gazpacho on a snowy day, white wine can have its place at your winter table in January. Here are some of my personal favorites paired with some of my favorite winter fare.

34 | thehealthjournals.com

VINE & DINE | FOOD

Williamsburg Winery Acte 12 Chardonnay (Williamsburg, Virginia)

Winzer Krems Gruner Veltliner (Krems, Austria)

This wine showcases wonderful structure and balance. The lemon and citrus characters are nicely paired with the softer pear, banana and pineapple notes. Not overly buttery, as most traditional chardonnays, it will stand up nicely to heavier sauces and gravies.

The Sandgrube vineyard is one of the larger vineyards in the Krems area, well exposed to the Danube River. This Gruner is soft, finely formed, with a youthful texture that gives a mineral tang.

Cost. $13 (Total Wine)

Cost. $18 (Williamsburg Winery) Pairing. Oven roasted turkey with traditional fixings, such as stuffing, mashed potatoes, and hearty greens like as kale or collards.

Pairing. Weiner Schnitzel served with a warm potato salad, and traditional stewed cabbage.

Anne de K Pinot Gris (Alsace, France)

Geil Rheinhessen Kabinett (Rheinhessen, Germany)

Typical nose, expressive with apricot and mirabelle with a subtle note of smoke. A mouth with a beautiful structure.

The light savory notes accenting the mineral-infused apple and citrus flavors give this wine an airy texture. The hints of gooseberry linger on its fresh finish.

Cost. $17 (Total Wine)

Cost. $15 (Total Wine)

Pairing. Winter salads such as an arugula, pecorino, pine nut and pear salad.

Pairing. Southern Virginia roasted ham, smoked and salted, served with traditional fixings, such as mashed sweet potatoes, which will pair well with the ham’s glaze, and haricots verts tossed in butter and topped with slivered almonds.

When choosing an infallible winter white, countries and regions with cooler climates are a good start. Germany, Austria, Northeastern Italy and Eastern France will give you some great inspiration.

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FOOD | FOOD & NUTRITION

Weighing Your Weight Loss Options

The Best Diets for Your Lifestyle WRITTEN BY SHAWN RADCLIFFE

If you’re looking to lose weight, your options are almost limitless, but knowing which diets work best can be challenging. To help you put your best fork forward this year, here is a quick run-down of some of the most popular diets.

ZONE DIET

This diet balances low-fat protein like skinless chicken and fish, low-glycemic vegetables and fruits (ones that don’t convert easily to sugars in your body), and healthy fats like olive oil, nuts and avocado.

Pro: “The Zone will eliminate processed foods pretty reasonably,” says Caroline Fornshell, a registered dietician and founder of LWell in Yorktown, Virginia.

Con: Breads and other grains are discouraged, which can challenge carb lovers.

ATKINS

The original meat-lover’s diet, but with severe restrictions on carbs. The no-eat list includes pasta, breads, fruit, other grains, starchy vegetables, nuts, beans, caffeine and alcohol.

Pro: “We all know that people start on the Atkins diet and get ketosis, and they drop a ton of weight,” says Fornshell. Con: Because it’s so restrictive, there’s a danger of not enough nutrients and fiber in your diet.

WEIGHT WATCHERS

Eat whatever you want, as long as you don’t exceed your food point allowance. Each food is assigned a point value, with fewer points for foods that fill you up quickly than for those with empty calories.

Pro: “I love to work with my Weight Watchers drop-outs,” says Fornshell, “because they really understand portion control.” Con: The point system doesn’t allow you to choose foods strategically— especially carbs.

PALEO

Fit for a caveperson, this diet emphasizes fresh lean meats and fish, vegetables, fruits and healthy fats. Banned from the Paleo diet are processed foods, wheat, dairy and legumes like beans and peanuts.

Pros: This diet emphasizes whole foods, with lots of fruits and veggies to fill you up. Cons: With so many fresh ingredients, you’ll find yourself spending much more time in the kitchen.

WHAT DOES THE RESEARCH SAY? According to Marketdata Enterprises, 108 million Americans made four to five attempts each in 2013 to lose weight, a trend fed by millions of diet books, weight loss meetings and websites.

But research showing which diets work best is limited, and not every diet has been scientifically tested. One 2014 study in Circulation: Cardiovascular Quality and Outcomes though, found that Weight Watchers produced consistent results after one year. Atkins and the Zone Diet also led to modest weight loss, but not for 36 | thehealthjournals.com

everyone. The researchers didn’t look at the Paleo diet in this study.

One of the reasons Weight Watchers may work better than other name-brand diets is that people are encouraged to exercise alongside counting points. In a 2014 study in the Journal of the Academy of Nutrition and Dietetics researchers found that people lost the most weight when they combined healthy diets with regular exercise.

Many diets that involve cutting out certain foods—such as those rich in carbs or fat—lead to short-term weight loss. But what happens after

you’ve met your goal? To avoid regaining the weight, you need to develop eating habits that are sustainable. One option for the long-haul is a whole foods diet which, with its emphasis on healthy cooking, is more of a lifestyle than a diet.

“The whole foods diet is not just about eliminating the food, but entertaining new foods, new flavors,” says Fornshell. “Replace some of the more processed foods with whole food varieties that really tantalize your palate.”

FOOD & NUTRITION | FOOD

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WHICH DIET IS BEST FOR YOU? Choosing a diet is a lot like dating. If you want the relationship to last, you need to choose one that fits your personality. Here’s a quick overview of dieter types.

STRUCTURE CRAVER

With its point system, Weight Watchers is ideal for people who want everything laid out in front of them. The Zone is also structured, with the same protein-carb-fat ratio at every meal.

NATURAL AT HEART

To eat more natural while losing weight, try The Zone or Paleo diets, both of which emphasize fresh, whole foods.

And once the weight is off, you can expand to a no-rules whole foods diet.

SIMPLE IS BEST

If complicated rules and tracking are not your thing, both Atkins and The Zone are fairly easy to follow. Paleo is straightforward, although extra cooking time may bump this into the realm of complicated.

TIME CRUNCHED:

If you’re pressed for time, Weight Watchers may be best for you, simply because there are so many prepackaged and frozen meals available that fit the plan. Atkins has some, but not as many, ready-to-eat meals for sale, as well. thehealthjournals.com | 37

FOOD | FLAVOR WRITTEN BY KIMBERLEY CUACHON HAUGH

RETHINKING

I

’m finding a lot of my younger colleagues doing these extreme detox diets.

I am 49 years old and I did one once, and found the transition to eating the foods from the list costly and a bit wasteful. Is there a happy medium to wean myself off sugar? Since when did sugar in my diet become toxic?

— Jodi Seiflein, Pittsburgh, Pennsylvania

Jodi, Our body needs sugar to function properly, so not all sugars are bad for you. It’s the added sugars that you have to watch out for. Added sugars are those added to processed and prepared foods (such as fruit juice concentrate, agave, honey, cane sugar and a host of other names). They are not the sugars that naturally occur in fruit and dairy products. Since added sugars are found in most processed foods, from tomato sauce to crackers, we’re suddenly eating a lot more of it than we realize. And that’s a problem because too much added sugar can result in weight gain, which can lead to many other medical conditions, such as the development of atherosclerosis, hypertension, heart disease, high blood pressure, obesity and Type 2 diabetes.

The average American man consumes 21 teaspoons of added sugar a day, while women consume 15, significantly more than the recommended six for women and nine for men, recommended by the American Heart Association. It is possible to wean yourself off of sugar without an extreme diet. But like any

38 | thehealthjournals.com

diet, it will be a lifestyle change and a commitment. As I always say, “Fast won’t last.”

One way to cut down the sugar is to opt for water instead of sodas, sweet teas and juice. Sodas and sports drinks can yield up to 8 teaspoons of added sugar per 20 fluid ounces. While fruit juice isn’t technically “added” sugar, it’s been stripped of the fiber that slows down how quickly we absorb the sugar from fruit, so researchers tend to lump fruit juice in with other added sugars. Nutrition labels measure sugar content in grams.

Keep in mind that 1 teaspoon of granulated sugar equals 4 grams. Your Kellogg’s Special K red berries cereal contains 10 grams of sugar per cup, that’s 2-½ teaspoons of added sugar, almost half of your recommended daily intake.

One tablespoon of ketchup has 1 teaspoon of sugar. There’s 2-½ teaspoons sugar in half a cup of tomato sauce. I know, now you’re asking, “Then what the heck can I eat?”

This weaning process may cause your blood sugar to drop as your body recalibrates. It may cause migraines,

fatigue or extreme sugar cravings.

To avoid appearing like a rabid animal, be sure to eat whole foods, such as fruits, vegetables, whole grains, healthy fats and lean protein, which will deliver measured amounts of fuel throughout the day.

Before you reach for sugar while cooking, experiment with adding dried fruit. For my chicken stew, I add raisins for some unexpected sweetness.

Replacing added sugars will also force you to expand your cooking repertoire to include some ethnic recipes!

And since sugar is harder to avoid at breakfast, embrace a savory breakfast instead. Think about topping your toast with peanut butter, banana slices, avocado or even a soft-boiled egg.

If you’re like me and need that sweet ending, have some fruit or 100 percent whole fruit homemade sorbet.

Need chocolate? Try an extra dark 70 percent varietal; the taste will linger on your palate.

Lastly, don’t forget to reward yourself, but not with sweets.

Set realistic and attainable goals, and progress from there.

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YOUR HEALTH | FITNESS

5

Things to Consider When Choosing a

GYM WRITTEN BY SHAWN RADCLIFFE

January is one of the biggest times of the year for new gym memberships, but says Brian Cole, a personal trainer and owner of Brian Cole Personal Training Associates fitness studios in Newport News, Virginia, the danger is that your enthusiasm will “wane and you aren’t consistent, and therefore you aren’t productive.”

To ensure long-term success for your workouts—and your health—take some time before signing a gym contract to think about what will work best for your needs.

Location Location is as important in the fitness world as it is in real estate.

If you don’t show up regularly for your workouts, you’ll never improve. But life gets busy when you least expect it, so look for a gym that is near your house or work, or somewhere along your commute. It’s hard to forget about your workout when you drive by the gym every day.

Facilities Your workout will change over time, so you need a gym that has a wide range of exercise equipment. Cole says his studios, which focus entirely on one-on-one training, have “space to do plenty of bodyweight exercising, plenty of free weights, lots of balls and bands and tubing, and different things like that, but also a good bit of equipment.”

Trainers A personal trainer can help you progress more quickly and safely.

Make sure the ones at your gym are qualified. Cole suggests looking for one or more of these national certifications: American Council on Exercise (ACE), American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA) or National Academy of Sports Medicine (NASM).

40 | thehealthjournals.com

Friends Don’t forget to check with your friends and family about their experience at their own gym. Also, working out at the same gym as your friends can give you an added layer of encouragement, similar to what Cole’s clients have with their scheduled sessions.

“If there’s somebody you’re accountable to—you have a regular appointment—it’s not like you say should I go today or not?”

Price Cole’s clients pay for each one-on-one session, but for those with a smaller budget, a regular gym membership with occasional check-ins with a qualified personal trainer can fit the bill.

Don’t be tempted by specials on long-term contracts. A shorter contract may cost more, but short-term contracts let you test drive a gym first to find the perfect fit.

FITNESS | YOUR HEALTH

JANUARY GYM MEMBERSHIP PROMOTIONS

January is a great time to start exercising, because many gyms offer membership specials for new local members.

Be sure to check the fine print for any restrictions or fee.

CHESAPEAKE

NEWPORT NEWS

VIRGINIA BEACH

Fentress Crossfit 757-679-1338 Call for specials

Crunch Fitness 757-249-1315 Ongoing $9.95 per month for basic membership

Human Performance Initiative 757-963-1828 First class free

Onelife Fitness 757-599-1888 Call for specials

iNLeT Fitness 757-689-2446 Call for specials

Total Fitness 757-827-0629 Free one-week pass

Wareing’s Gym 757-491-0700 30 Days for $30

Fitness 19 757-819-7777 Free one-week pass Onelife Fitness 757-465-6900 Call for specials

HAMPTON Anytime Fitness 757-224-6999 Free one-week pass Planet Fitness 757-825-8040 Call for specials Sentara Fitness 757-766-2658 Free one-week pass

PORTSMOUTH Fleming’s Gym 757-399-6633 3 months for $99 Planet Fitness 757-484-8199 Call for specials YMCA of Portsmouth, 757-483-9622 Ongoing family memberships

WILLIAMSBURG American Family Fitness 757-258-3111 Call for specials Drachen Crossfit 757-254-9903 20 percent off 6-month pass

MaxFit24 Gym 757-229-1113 Call for specials Snap Fitness 757-229-7627 $8.95 for 30-day trial pass

FAMILY-FRIENDLY GYMS WITH CHILDCARE Finding time to workout as a parent also means finding short-term childcare. Fortunately, here are some gyms that have you covered.

Onelife Fitness Chesapeake & Newport News 757-465-6900 Kids Club / women’s-only workout area Sentara Fitness Hampton 757-766-2658 Kidz in Motion program YMCAs, various locations Childcare available at many YMCAs

iNLeT Fitness Virginia Beach 757-689-2446 Childcare available / women’s-only workout area

Iron-Bound Gym 757-229-5874 Free one-week pass

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Monday through Friday, 8:30am to 10:30am • No appointment necessary • No chronic conditions or concussions Stephen H. Cummings, MD • Thomas Durbin, MD • Robert Grant, MD • Matthew Hopson, DPM • Alicia Lewis, PA-C • Jeffrey Moore, MD • Michael Potter, MD • Benjamin Proto, DPM • Lara Quinlan, MD

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YOUR HEALTH | YOGANATOMY

Cobra

sanskrit: Bhujangasana ❥ WRITTEN BY PAGE FREER ❥ PHOTO BY BRIAN FREER

Buttocks Firms and engages the glutes and surrounding muscles.

Back Regular practice improves flexibility in the upper and lower back.

Shoulders

Chest Opening the chest improves oxygen flow to the lungs and stretches tight pectoral muscles.

Rolling the shoulders back and down the spine counteracts slouching.

ready?

Begin on your stomach with your chin or forehead on the mat. Place your hands directly under your shoulders. Point your toes with legs and feet close together. Press the tops of your feet into the floor. As you inhale, lift your torso off the mat using your upper back muscles—squeezing the space between your shoulder blades—to lift your chest off the mat.

There should be no pressure in the hands. Your neck should stay in a neutral position in line with your spine. Slowly lift your gaze and rise a little higher, breathing as you hold the pose for 15 to 30 seconds. Exhale and slowly lower down to the mat, reversing the steps.

42 | thehealthjournals.com

Have chronic swelling?

Take it into your own hands.

Identifying and treating swelling, also known as Lymphedema, in its early stages helps ensure faster and better outcomes. Even in its chronic stages, treatment can still help.* Tidewater Physical Therapy is proud to offer certified Lymphedema therapists to assist you in managing your symptoms.

You can be evaluated and treated by a Physical Therapist without a prescription from a physician.

To learn more, visit: TPTI.com/Understanding-Lymphedema

Find a location nearest you and schedule an evalution today!

4 Lymphedema locations: Newport News-Hidenwood Norge Smithfield Norfolk-Kempsville ftrix TPTI.com

*source: www.moveforwardpt.com

TPMG Hernia Center is the region’s only comprehensive hernia center.

Led by Steven B. Hopson, M.D., the TPMG Hernia Center specializes in developing hernia treatments based on each patient’s individual needs using the newest innovations including lightweight, high-strength meshes that are custom-tailored for each patient to create tension-free hernia repairs.

If you’ve been diagnosed with a hernia, we invite you to learn more about our program. For more information, please call: (757) 874-1077.

Keeping You

ACTIVE

STEVEN B. HOPSON, M.D., F.A.C.S, DIRECTOR

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YOUR HEALTH | FAMILY

LOCAL RESOURCES & SUPPORT GROUPS

Understanding

Eating Disorders Among

RED FLAGS • Secrecy around food • Excessively looking in the mirror and stepping on the scale • Withdrawal from friends • Obsessing over nutrition research • Excessive exercise, even when sick, tired or injured • Lethargy • Loss of menstrual cycle (among females) Sources: Jennifer Walk, LPC, and Crystal Witte, RD

44 | thehealthjournals.com

KIDS WRITTEN BY CHRISTA MELNYK HINES

Fueled by anxiety and depression, bullying, sports, and feelings of inadequacy in an appearance-driven culture, eating disorders continue to rise among young people. Early intervention is key to successful treatment, but these life-threatening psychiatric conditions aren’t always immediately obvious.

“It’s such a quiet, insidious illness. An eating disorder can go on for a couple of years before friends, parents or teachers figure it out,” says Jennifer Walk, LPC, NCC with Family Living Institute in Williamsburg, Virginia.

AWARENESS IS KEY. Parents, teachers and coaches who recognize red flags and role model a healthy lifestyle can make a difference.

“Coaches can be one of the biggest advocates in making sure kids stay healthy by reinforcing how important nutrition is to fuel your body to do the sport accurately and to prevent injuries,” Walk says.

A GENDERLESS ILLNESS. Eating disorders are most prevalent among girls, but boys are also at risk.

Following a difficult divorce with her son’s father, Jennifer Smith’s 9-year-old son exhibited signs of an eating disorder marked by distressing nightmares about overeating and a fear of gaining weight.With guidance from her son’s pediatrician and a counselor, Smith helped him feel less anxious about food.

“I asserted that I was ‘the mom’ and that as his mom, I was in charge. He needed to listen to me when I told him

that he needed to eat and grow and be healthy.

I promised him I would tell him at any time if I felt he was gaining too much weight. I explained that it was ‘my job’ to watch and judge his health, including his weight,” she says.

DIETING’S SLIPPERY SLOPE. Accompanied by compliments and positive attention, weight loss can turn addictive.

“Most females start off with an ‘innocent’ diet to lose some weight, whereas many males desire to become more muscular and powerful, yet ‘cut’ like a bodybuilder, which is a tricky balance to achieve through nutrition and exercise,” says Crystal Witte, RDN, a registered dietitian at Customized Nutrition Works in Newport News, Virginia.

Avoid discussing your child’s weight or size or comparing her weight to her friends.

“The focus should always be on sustainable lifestyle choices that promote health, yet are realistic,” Witte says.

“Children and teens are still growing and developing so body weight is not a reliable way to gauge health.”

Family Living Institute Williamsburg 757-229-7927 Customized Nutrition Works, LLC Yorktown 757-652-4268 Genesis Counseling Center Hampton 757-827-7707 Hampton Roads ANAD Support Group Newport News Michael and Mary Southern 757-243-2986 Carolyn Hersh, MA, LPC Norfolk 757-404-3010 Dominion Psychiatric Associates Virginia Beach 757-498-9391

BOOKS How to Get Your Kid to Eat…But Not Too Much,

by Ellyn Satter.

I’m, Like, So Fat: Helping Your Teen Make Healthy Choices about Eating and Exercise in a Weight-Obsessed World,

by Dianne Neumark-Sztainer.

Help Your Teenager Beat An Eating Disorder,

by James Lock and Daniel LeGrange.

HELP LINES National Eating Disorders Association 1-800-931-2237 National Association of Anorexia and Associated Disorders 630-577-1330

FAMILY | YOUR HEALTH

PROMOTE OPEN COMMUNICATION. Cyber-bullying and cruel remarks from peers about appearance can distort a child’s self-image. Monitor your child’s online activity and establish boundaries like powering off devices at bedtime. Most of all, talk and listen to your kids to remain aware of what is happening in their lives.

“People underestimate how serious eating disorders can really be,” Walk says. “Some parents think it’s just a phase. The longer the behaviors continue, the harder it is to stop.”

Building Relationships

New Name. Same C

More high locations locations

In additio we curren invasive g in the are

COMMON EATING DISORDERS Over one-half of teenage girls and nearly one-third of teenage boys use unhealthy weight control behaviors such as skipping meals, fasting, smoking cigarettes, vomiting and taking laxatives.

(National Association of Anorexia and Associated Disorders) In the U.S., 10 million males and 20 million females will struggle with an eating disorder at some point in their lives.

10 Million 20 Million

Partners In Women’s Health

For more an appoin

Newport News

Newpor

Lisa A. Casanova, M.D. Monilla M. Dent, M.D. Barry Gross, M.D. Jeffrey L. Henke, M.D. Leslie Hurt, M.D. Diane A. Maddela, D.O. Maya Tyler, N.P.

William Irv (GYN Onco

(757) 249-3000 Jawwad Khan, M.D. Joseph K. King, M.D. Darine Moukalled, M.D. James M. Mullins III, M.D. Stanley D. Yeatts II, M.D. Darlene Ewton, N.P.

Rates of eating disorders among boys are on the rise.

ANOREXIA NERVOSA

8

years old.

BULIMIA NERVOSA

Overeating accompanied by purging behaviors like self-induced vomiting. Can cause inflammation of the esophagus, tooth decay and an electrolyte imbalance that can lead to heart failure.

in children;

50%

4%

affects 4 percent of college-aged women.

Beth Scharlop, M.D.

of people who have been anorexic develop bulimia or bulimic patterns.

Estimated that 5-15 percent of males with eating disorders suffer from anorexia or bulimia.

I think it’s important for women to come to a practice that focuses on their general Watch Dr. Beth Scharlop explain her passion for taking care of women.

health. We offer internal medicine and expertise in minimally invasive gynecologic surgery. Because we specialize in primary care and gynecology we have more

BINGE EATING DISORDER

availability to see women and address their

Overeating without purging behaviors.

= 60%

Krystal Ain (Internal M Jill Jertson Beth Schar Karanvir Vi Allison But

(757) 25

riversid

1 out of every 4 kids with anorexia is a pre-teen boy

Diagnosed in boys as young as

Rare

William

(757) 534-5700

Self-starvation accompanied by severe weight loss. Has the highest mortality rate of any psychiatric disorder. Inadequate nutrition hinders brain development, stunts growth during puberty and increases the risk for fractures and bone breaks.

1 out of every 100 anorexics (1%) are adolescent females

(757) 59

Prevalence of binge eating is the same among both men and women.

60 percent of those with binge eating 40% disorder are female; 40 percent of those with binge eating disorder are male

Krystal Ainsley, M.D. Jill Jertson, M.D. Beth Scharlop, M.D. Karanvir Virk, M.D. Allison Butler, N.P.

problems quickly. What I enjoy most is the relationships I develop with my patients.

Solving problems and helping women feel better is very rewarding.

To schedule an appointment, call (757) 253-5600.

120 Kings Way, Suite 3400 | Williamsburg, VA 23185 riversideonline.com/womenshealth

Pick up a FREE copy of The Health Journal at any of these Williamsburg locations.

4808 Courthouse Street Agape Home Care, LLC Ageless Dermatology & Laser Center Allergy Partners of Eastern Virginia Alzheimer’s Association American Family Fitness Aromas Coffeehouse B-Defined BAEPLEX Family Martial Arts Center Barnes & Noble Booksellers – New Town Benefits Personal Training Berrybody Frozen Yogurt Bike Beat Body Balance Studio Books-A-Million / Joe Muggs Coffee Buggy Bathe Auto Wash Cardiovascular Health CEALH Chambrel Child Development Resources CHKD - Pediatric Associates of Williamsburg City of Williamsburg Municipal Building Cloud 9 Bodywork Cogan’s Deli & Sports Pub College of William & Mary Bookstore College of William & Mary Health Clinic College of William & Mary Recreation Center Colonial Behavioral Health Colonial Center for Hearing Colonial Family Medicine Colonial Sports Comber Physical Therapy Comfort Keepers Conte’s Bike Shop CORE FITNESS / PEAK Physical Therapy Cullom Eye & Laser Center Dominion Village Eye Center of Virginia Family Living Institute Food Lion – select locations GNC - Monticello Marketplace Great Clips Hampton Roads Neuromuscular & Aesthetic Dentistry Heritage Commons Hospice House and Support Care Integrative Chiropractic Ironbound Gym James A. Burden DDS

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Questions? circulation@thehealthjournals.com

Naturally

AGING WELL | YOUR HEALTH

Lower Your Blood Pressure WRITTEN BY BRITTANY DELONG

N

early one out of three American adults have high blood pressure, according to the Centers for Disease Control— that’s a whopping 67 million people! While it is largely a symptomless condition, the long-term effects of uncontrolled high blood pressure can be devastating and range from heart attack and stroke to trouble with memory or understanding.

This is why it’s important to get your blood pressure under control as soon as possible. The good news is you can do this with safe, natural aids without having to rely on medication.

Consider some of the following ways you can naturally lower your blood pressure: • Drink hibiscus tea. Hibiscus tea, which can be brewed using tea bags or by steeping the dried flowers in hot water, has long been used to treat high blood pressure in African and Asian

countries. Recent studies back up this claim and suggest drinking three cups of the tea daily to reap benefits. Most health stores carry the tea in some form.

• Try apple cider vinegar. Apple cider vinegar has been touted to have an antiglycemic effect which can prevent starch from being digested and raising blood sugar. Dilute two tablespoons of the liquid form in eight ounces of water or look for it in capsules if you can’t stomach the acidity of the drink.

• Switch to decaf. Sorry caffeine lovers, your cup of Joe might be spiking your blood pressure and tightening blood vessels. Consider switching to decaf coffee or decreasing the amount of caffeinated beverages you consume daily.

• Practice yoga. Stress is one factor that can increase blood pressure. Relax and practice yoga. Recent studies found that doing yoga two

to three times per week resulted in a significant drop in blood pressure of participants.

• Cut out salt. For those heavy handed with the salt shaker, take note: you should be consuming no more than 1,500 milligrams of salt per day. Reducing salt intake can lead to a great reduction in blood pressure, so try to stick to whole foods and avoid processed foods that are full of sodium.

• Consume more potassium. Potassium, which helps blood vessels relax, may also help reduce blood pressure. Try adding potassium-rich foods like sweet potatoes, bananas and spinach into your diet to meet the recommended 4,700 milligrams per day.

Give one of these methods a try and remember that the key with any natural remedy is to use it in conjunction with healthy diet and exercise for most effective results.

thehealthjournals.com | 47

YOUR HEALTH | OUTDOORS

STAR LIGHT, STAR BRIGHT Rekindle your love for astronomy this winter WRITTEN BY CHRIS JONES

The stars have captivated people since the beginning of time. Magi followed them, astrologers swore by their alignment and navigators reached distant shores following their light. Today, we enjoy and embrace the stars, planets and other celestial wonders in ways the ancients and our ancestors never could.

If you’re looking to get lost in the beauty of the night sky, or discover the larger universe, here are a few ways to get started.

IMAX Adventures VIRGINIA SKIES

Virginia Living Museum January and February, 2:30pm Saturday – Sunday All day-time programs $4 plus museum admission.

VLM members are admitted free.

Explore the evening skies above Virginia in this classic planetarium presentation.

A staff astronomer will discuss seasonal constellations as well as any planets visible. Additional topics may be explored depending on celestial happenings around the time of your visit. While this program can be tailored for any grade level, it is especially effective for introducing kindergartners to the planetarium theater experience.

BLACK HOLES: THE OTHER SIDE OF INFINITY

Virginia Beach City Schools Planetarium January 7, 14, 21, & 28 at 7pm All shows only $3 Black Holes: the Other Side of Infinity is narrated

by Academy-Award nominated actor Liam Neeson.

Audiences will be dazzled with striking, immersive animations of the formation of the early universe, star birth and death, the collision of giant galaxies and a simulated flight to a super-massive black hole lurking at the center of our own Milky Way Galaxy.

More information: 757-648-4940

More information: thevlm.org/events/planetarium-shows/

The stars seem brighter in winter because the Earth is facing the spiral arm of the Milky Way.

48 | thehealthjournals.com

OUTDOORS | YOUR HEALTH

Astronomy Clubs BACK BAY AMATEUR ASTRONOMERS (757) 421-7151

A free public observing program held once each month at the equestrian area of Northwest River Park in Chesapeake. The event runs from dusk until midnight. Visitors are welcome to arrive and depart at any time during the event.

Sirius is the sky’s brightest star in winter.

Simply draw a line through Orion’s Belt, to the left and look down towards the horizon and this will point to Sirius.

SKYWATCHERS ASTRONOMY CLUB OF HAMPTON ROADS

1. Check the weather.

(757) 864-1175

The Skywatchers Astronomy Club is based at NASA Langley Research Center in Hampton, Virginia, and is one of several clubs sponsored by the NASA Langley Exchange Activities. You don’t have to be affiliated with NASA Langley to participate, however, you cannot participate in meetings that take place at NASA. There is a meeting monthly at York County Library for those not affiliated with NASA. You must be 18, but those under 18 should be accompanied to club activities by a responsible person who is at least 18 years old. Regular observing sessions are scheduled for club members at the observatory and in the Williamsburg area.

NORFOLK ASTRONOMICAL SOCIETY

2. Buy a field guide or get a star chart.

3. Take a blanket, binoculars or a telescope, snacks, and a hot drink.

Tips for Winter Stargazing:

4. Look for winter constellations—Orion, Pegasus, Gemini—and bright stars— Polaris, Sirius, Betelgeuse and Rigel.

It’s fun to also know the stories of these constellations.

5. Keep your cell phone and other electronics off. Blue lights affect night vision and it can take 15-20 minutes for your eyes to readjust.

(757) 485-4242

TCC ASTRONOMICAL SOCIETY (757) 483-3822

TIDEWATER TELESCOPE MAKERS (757) 424-9430

We see fewer stars on winter evenings because we’re looking away from the center of the galaxy.

Mercury, Venus and Jupiter shine brilliantly in January.

thehealthjournals.com | 49

YOUR HEALTH | MIND MATTERS

THE

BLUE LIGHT

PLAGUE

WRITTEN BY ALISON JOHNSON

K

now that smart phone or computer you can’t put away, even long after the sun goes down?

There’s a good chance the glow from all those screens— mostly blue light— is messing with your sleep.

Beams emitted from electronics can trick light-detecting cells in the eye into thinking it is daytime and suppress the brain’s production of melatonin, a hormone that makes people sleepy as their regular bedtime approaches.

Those cells seem more sensitive to shorter, violet-to-blue wavelengths than other frequencies in the color spectrum, says Dr. Patrick Harding, director of the sleep disorders centers at Riverside Williamsburg Neurology & Sleep Specialists and Riverside Gloucester Neurology.

Not surprisingly, young people are particularly vulnerable. “I’m seeing more insomnia directly resulting from nightly ‘electronics abuse’ by teenagers,” Harding says.

“I’ve had to tell parents to keep iPhones and iPads out of the bedroom so their children will stop falling asleep in class.”

About 30 percent of Americans report symptoms of insomnia. Disturbed sleep is linked to a range of physical and mental health problems, including poor memory and focus, depression, heart disease, diabetes and obesity.

The brain also needs rest time to clear away toxic substances that are natural byproducts of energy production during waking hours, Harding says.

Proof that blue light can directly impact the brain is mounting. Northwestern University researchers, for example, recently found it can activate regions that regulate appetite; 15 minutes after exposure to blue light, people reported an increase in hunger that lasted two hours.

50 | thehealthjournals.com

A FEW FACTS FACT 1

About 30 percent of Americans report symptoms of insomnia.

That’s around

94,800,000

people

FACT 2

Take sleep recommendations seriously:

Children Teens Adults

10 HOURS A NIGHT

8.5-9 HOURS A NIGHT

7-8 HOURS A NIGHT

Almost all of today’s electronics use energyefficient LED (light-emitting diode) lights, which produce a lot of blue light. Ideally, people should avoid or limit screen time one- to-two hours before bedtime, doctors say. “Implementing a nightly routine such as reading a book can help the brain ‘wind down’ and transition to sleep better,” says Dr. Albert Ho, a pediatric neurologist and sleep specialist with Children’s Hospital of The King’s Daughters.

While all types of light can interfere with slumber, colors with longer wavelengths—red, followed by orange and yellow—tend to be less of a problem.

So in addition to turning down brightness settings on phones, tablets and laptops, people might download the free app F.lux (justgetflux.com), which automatically warms up screen colors with more reds and yellows at sunset and returns to normal settings at sunrise. Another option is to buy amber sunglasses that block blue light, readily available on Amazon.

Dim red lights are ideal for anyone who uses a nightlight.

Finally, take sleep recommendations seriously: 10 hours a night for children, 8½ to nine hours for teenagers, and seven to eight hours for adults. “If you keep short-changing the amount of sleep you get, your brain’s antioxidant-producing ability will be overwhelmed by toxic free radicals, and your cells will start to die,” Harding notes. “Many people still don’t understand why we sleep. I tell them simply put that sleep exists for a reason: to keep the trash from accumulating in your mind.”

YOUR HEALTH | MONEY

SOCIAL INSECURITY O

ne-third of Americans have saved less than $1,000, according to the annual Retirement Confidence Survey conducted by the Employee Benefit Research Institute.

Research also shows that retirees lean heavily on Social Security. Program benefits account for about 38 percent of income among aging Americans, a figure diluted by beneficiaries with other sources of income. For many beneficiaries, Social Security benefits comprise a much higher percentage of income. In 2012, almost half of unmarried elderly women in the program relied on an average monthly benefit of $1,043 for 90 percent or more of their income.

But the Social Security deficit is well publicized. In 2010, outgoing benefits outpaced incoming payroll taxes; in 2020, interest accrued on bonds in the program’s Trust Fund, intended to buffer temporary shortages of funds, will be depleted, and the program will be forced to sell the bonds to cover benefit payouts.

By 2033, the trust fund itself will be gone, leaving payroll taxes as the sole revenue source for benefit payouts, which will only cover about 75 cents on the dollar as the number of older Americans increases, from 46.6 million today to more than 77 million in 2033.

Rightfully so, the bottlenecking of retiring Baby Boomers is frequently

52 | thehealthjournals.com

blamed, but there are other issues for the program’s impending shortage, according to experts.

PROBLEM 1: DISABILITY Andrew Eschtruth, associate director for external relations at the Center for Retirement Research at Boston College, says there is a dramatic rise in the number of people collecting disability insurance from Social Security, which he links to the aging population. According to reports released by the SSA, disability benefit recipients in Virginia increased 66 percent from 2002 to 2013.

PROBLEM 2: LIFE EXPECTANCY People are living longer. When the program was founded in 1935, life expectancy was 61 years compared to today’s 79, and these figures increase when men and women reach age 65, to 81 and 84, respectively. Yet, since Social Security’s inception, the age at which full retirement benefits can be taken has increased by fewer than two years, from 65 to 67 (the age at which retirees born 1960 and later can take full retirement benefits).

The “problem” of living longer impacts retirement. According to Eschtruth, despite living longer, the average American is not working much longer, resulting in lengthier retirements for

WRITTEN BY KELSEY HINTON

which many are under-prepared.

Dan Abbott, president of retirementstrategy firm Virginia Retirement Services, says he believes people need to work longer as longevity rises.

“You really need to work on trying to work until age 70,” he says, to maximize benefits, which increase about eight percent each year benefits are not taken from ages 62 to 70.

PLAN APPROPRIATELY The biggest mistake Eschtruth says younger Americans make when planning for retirement is saving too little, while older Americans are “too optimistic,” not taking into account potential changes in life circumstances, such as the premature death of a spouse. Abbott agrees, noting how he has seen many clients in his 43-year career overestimate how long their money will last and failing to take inflation into account when saving.

Abbott advises everyone to start saving as soon as they have a job, and to put as much money as possible into an IRA. When preparing for retirement, he recommends to first eliminate credit card debt and house payments, in that order, to maximize Social Security benefits by working longer and collecting benefits as late as possible—and, of course, to enlist the help of a skilled retirement advisor.

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START SAVING · With the view of money as a tool instead of a consumable, start saving now. Time is literally money; don’t wait until your debt is paid offto start investing. · Rather than let your money sit in a checking account depreciating, invest as much as possible (up to respective contribution limits) in a retirement plan such as a 401(k) or an IRA, which have various tax benefits and offer protection from bankruptcy and most creditors, depending on your state.

· Aggressively evaluate your spending habits, looking out especially for “luxury” expenses.

MANAGE DEBT · Minimize interest. Talk to your creditors before falling behind—many are more willing to negotiate while you are still current on payments.

Alternately, consider consolidating debt to a lower-interest credit card. · Make a budget, but don’t be afraid to budge it.

Like dieting, a too-restrictive financial plan may lead to feelings of deprivation and discouragement.

Allocating a small amount for the occasional impulse buy can help keep you motivated and on track. · Set goals of varying degree and time. Reaching even small milestones, such as paying off a low-balance card or raising your credit score a few points, helps keep the big picture in sight.

THINK AHEAD · From 1913 to 2013, inflation rose by about 3.2 percent each year. Identify your target retirement salary and add 3.2 percent for each year of anticipated retirement, compounding the amount annually, to determine how much to save.

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CONTINUED FROM PG. 15

AND HOW DO YOU WORK WITH OLDER CHILDREN AND TEENS? I keep my competitive edge by training with the kids at Norfolk Collegiate School. I’m so busy with them and lost in what I’m doing that it’s the happiest moment of my day to be training those young athletes who just want to learn how to move better. It’s not about games anymore, but active movement, fitness and a healthy lifestyle—making fitness a standard for healthy minds. It does help with releasing stress and kids these days are under more stress that I’ve seen in my entire life. Kids [going off to college] have a stigma about “the freshman 15” but they’ve never been taught to move and to exercise and PE class is out the window.

You have to pay people like me and college kids can’t pay for that, so it’s about teaching them a little bit each and every day how to live a fit life and they can build on that and use that.

HOW DOES SOMEONE GO FROM A SEDENTARY FITNESS LEVEL TO BUILDING A HABIT? HOW MUCH TIME SHOULD THEY ALLOT? It takes a month to build a habit. It takes being away for a month to destroy it.

You don’t have to go to excess. It’s little by little. I tell people who come in that if they go too hard, too fast they’ll quit too soon. Go slow. Give yourself a goal.

I tell women postpartum to take one year to get it all back; to be as fit as you can be by the child’s first birthday.

WHAT’S YOUR FAVORITE THING ABOUT COMING IN TO WORK EVERY DAY? It’s the people. My day starts at 5:00 in the morning and I don’t get done until 9:00 at night. I’m here every day of the week. You can change the outcome of someone’s day by getting them started or helping them finish a rough day.

My favorite part is that I have the opportunity to affect a person’s day.

I get an opportunity to make every day a great day.

I get an opportunity to make every day a great day.

Jax Nichols, age 5 54 | thehealthjournals.com

EXTRA | YOUR HEALTH

MEDICAL DIAGNOSIS: How to Tell the Kids WRITTEN BY CHRISTA MELNYK HINES

L

earning that you, your spouse or another family member suffers from an incurable illness or injury is devastating. After the initial shock, you may wonder how to break the news to your children.

“What we try and tell parents is that we can’t fix things that are heartbreaking, but we can make them easier to understand,” says Heather Kinney, CCLS, CPST, a senior child life specialist at Children’s Hospital of Richmond at Virginia Commonwealth University Health System (VCU).

Kinney is part of an interdisciplinary team called “Helping Children of Adult Patients”

(HCAP). Ten years ago, VCU Medical Center, which has a Level I trauma center, began the unique-to-Richmond collaboration with Children’s Hospital to help families cope in the midst of crisis.

How much to tell? Process the information yourself before talking to your kids. You may wish to have another adult present for emotional support. Kinney suggests starting the conversation with: “I have something really important that we need to talk about. Do you think you are ready to listen?”

“A good rule of thumb is to be as honest as you

can while taking into consideration where the child is developmentally,” says Crista Donewar, Ph.D., pediatric psychologist at Children’s Health System Children’s Medical Center in Dallas, Texas.

Decide whether to tell siblings together or separately. Consider their ages, personalities, the nature of the situation and what feels right to you.

Most of all, “guard against trying to shield kids from information because what they’re imagining can be worse than reality,” says Allison DeLaney, chaplain and bereavement coordinator, Hospice House and Support Care of Williamsburg.

thehealthjournals.com | 55

YOUR HEALTH | EXTRA

Help your child build positive memories with a dying loved one by creating legacy items.

- Handprint of loved one that a child can decorate for a garden stone.

- Healing journal or memory journal that includes life review questions and answers.

- Parent can write letters to children.

- Personal storytelling that impart morals, values and life experiences.

“What’s surprising is that kids often do better than the adults if given the chance.”

Managing questions. Some children ask many questions while others won’t ask any right away. Kids also ask the same questions again as the situation sinks in.

“The first thing kids want to know is ‘Are you going to die?’” Kinney says.

“Kids look to their parents to tell them the truth. If the first thing you tell them is a lie, how do they know to trust you again? We all deserve the truth about the people we love.”

Kids typically wonder how the information will affect them. For example, they might worry that “If mom dies, what if something happens to Dad? Who will take care of me?” And they may privately wonder, “Did I do something that caused this to happen?”

“Assure them that it’s not their fault,” DeLaney says.

Seek support. Your child may need to talk to someone else about her feelings. Connect with one of her close friend’s parents or tap available community resources. Also, surround yourself with your own adult support network.

For more information, check out How to Help Children Through a Parent’s Serious Illness by Kathleen McCue.

BEREAVEMENT RESOURCES FOR CHILDREN AND ADOLESCENTS Newport News • Kidz n’ Grief: A well-established program with separate groups for each age group and a support group for caregivers.

Contact: Beth Pile, Bon Secours, (757) 737-2287 • Mikey’s Camp: Fall camp for kids and teens who are healing from the death of a loved one.

Contact: Beth Pile, Bon Secours, (757) 737-2287

Williamsburg • Camp Lighthouse (Sentara), Jamestown 4-H Educational Center To register, email camplighthouse@sentara.com or call (757) 736-0709

Parents support group Young Widows and Widowers: ywow.org

56 | thehealthjournals.com

When I , r e t t e B l e Fe r e t t e B n r I Lea s w o n K T N E s d a o Ha mpton R

Kids

Care - A dvanced Allergy ots h - Wa lk-in Allergy S t - Asthma Treatmen - Allergy Testing

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The Most Advanced Immunotherapy System Hampton Roads ENT ~ Allergy is equipped with the latest Rosch Immunotherapy allergy extract and injection management system, which minimizes the most common risks associated with immunotherapy allergy treatment.

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Schedule an appointment for your child today.

Williamsburg

5408 Discovery Park Blvd, Ste. 300 Williamsburg, VA 23188

757-253-8722

Newport News

11842 Rock Landing Dr., Ste. 100 Newport News, VA 23606

757-873-0338

Hampton

901 Enterprise Pkwy., Ste. 300 Hampton, VA 23666

757-825-2500

Gloucester

5659 Parkway Drive, Ste 240 Gloucester, VA 23061

757-253-8722

special advertising section

ALLERGY & ASTHMA Timothy J. Campbell, M.D. Allergy Partners of Hampton Roads

ACCEPTING NEW PATIENTS

Timothy Campbell completed his undergraduate education in psychology and neuroscience at Miami University in Oxford, Ohio, and attended medical school at Northeast Ohio Medical University. Dr. Campbell completed his internal medicine residency at Summa Health System in Akron, Ohio.

He completed his fellowship in adult pediatric allergy and immunology at the world renowned Cleveland Clinic in Cleveland, Ohio.

In his free time, Dr. Campbell enjoys traveling, playing soccer, volunteering at Camp Promise West, all things culinary and watching foreign and independent films.

He is very excited to explore the Hampton Roads area and provide excellent allergy relief to the Peninsula.

Allergy Partners of Hampton Roads 1144 Professional Drive Williamsburg, VA 23185 (757) 259-0443

are you looking for a provider?

Our featured providers are committed to serving the community with the highest-quality health care.

OPTOMETRY Brent Segeleon, O.D. Colonial Eye Care

Dr. Brent Segeleon, owner of Colonial Eye Care, is a graduate of Gannon University and received his doctor of optometry degree from the Pennsylvania College of Optometry in 2005.

He is proficient in comprehensive optometry, including the diagnosis and management of ocular diseases, as well as low vision. Dr. Segeleon has experience in fitting simple and complex contact lenses for complicated, diseased and post-surgical corneas.

Dr. Segeleon is a member of the American Optometric Association, Virginia Optometric Association and vice president of the Tidewater Optometric Society. In 2013, the Virginia Optometric Association named him Young Optometrist of the Year.

Originally from Pittsburgh, Pennsylvania, Dr. Segeleon calls Williamsburg home. He lives here with his wife, Brooke, and daughter, Gwen. He enjoys sponsoring the Williamsburg Youth Baseball League and working with William & Mary athletes. When not in the office, you can find him training for an upcoming triathlon or mountain biking on Williamsburg’s fantastic trails.

Colonial Eye Care

895 Middle Ground Blvd., Suite 302 Newport News, VA 23606 (757) 596-8025

5121 Center St., Suite 102 Williamsburg, VA 23188 (757) 903-2633

www.allergypartners.com/hamptonroads

www.colonialeyecare.com

DENTISTRY Stacey Sparkman Hall, D.D.S.

Williamsburg Center for Dental Health Dr. Stacey Hall brings her unique outlook on dental care and her personable optimism to the Williamsburg Center for Dental Health. With 12 years of solid dental expertise in the area, she decided in early 2011 to branch out and open her own local practice.

After completing her undergraduate degree from Virginia Tech in 1998, Dr. Hall graduated from VCU’s MCV School of Dentistry in 2002, receiving her D.D.S. She is a member of the Academy of General Dentistry, the American Dental Association, and was awarded member fellowship to the International Congress of Oral Implantology in 2008. Dr. Hall is a co-leader of the Tidewater Dawson Study Club and is passionate about pursuing the highest levels of continuing education. She was also voted “Reader’s Choice Best Dentist 2010” by The Health Journal.

Stacey and her husband Michael have been blessed with three beautiful girls: Lanie, Gracie and Abbie. She is a loyal Virginia Tech Football fan and enjoys Bible study and missions work.

Williamsburg Center for Dental Health 5231 Monticello Ave., Suite E Williamsburg, VA 23188 (757) 565-6303

www.williamsburgdentalhealth.com

58 | thehealthjournals.com

ENT / ALLERGY

PEDIATRIC DENTISTRY

Michael J. Jacobson, M.D.

Rana GrahamMontaque, D.D.S., M.S., M.S.D.

Hampton Roads ENT-Allergy

Dr. Michael J. Jacobson is boardcertified through the American Board of Otolaryngology–Head & Neck Surgery, and is a fellow of the American Academy of Otolaryngology–Head & Neck Surgery. He earned his medical degree from the University of Colorado Health Sciences Center in Denver, Colorado.

He completed his residency in Otolaryngology Head & Neck Surgery at University of Rochester Medical Center, New York, where he served as chief resident. He is a member of the American Medical Association, American Academy of Otolaryngology – Head & Neck Surgery, American Academy of Otolaryngic Allergy and the American Academy of Facial Plastic & Reconstructive Surgery. Dr. Jacobson enjoys playing the violin, singing, golf, tennis and weight-lifting.

He’s proud of the strong family life that he and his wife have built for their two children.

Hampton Roads ENT-Allergy 5408 Discovery Park Blvd #300 Williamsburg, VA 23188 (757) 253-8722 www.hamptonroadsent.com

Pediatric Dental Specialists of Williamsburg

A native of West Point, Va., Dr. Rana Graham-Montaque has returned home to serve the area’s youth and patients with special needs by providing specialty care. She completed her undergraduate and Master’s degree at Hampton University.

She graduated from VCU/MCVs School of Dentistry in 2006. After practicing in private practice and public health, Dr. Graham-Montaque returned to VCU to complete a residency in Pediatric Dentistry, where she was awarded an additional Master’s degree. As Williamsburg’s full-service pediatric dental practice, she provides one-year-old first dental visits, oral sedation, nitrous oxide, dental trauma management, growth and development checkups as well as general anesthesia cases at a local hospital. She is a member of the American Academy of Pediatric Dentistry and the American Dental Association. She was awarded the public service award at VCU School of Dentistry. She serves as adjunct faculty in the dental programs at VCU and TNCC. She establishes a “dental home” for patients by reaching them by age one. Dr. Graham-Mantaque is board certified.

Pediatric Dental Specialists of Williamsburg 213 Bulifants Boulevard, Suite B Williamsburg, VA 23188 (757) 903-4525 www.williamsburgpediatricdentist.com

FAMILY MEDICINE INTERNAL MEDICINE Sarita Golikeri Subramaniam M.D.

TPMG Colonial Family Medicine 4125 Ironbound Road, Suite 200 Williamsburg, Va 23188 (757) 345-2829 www.mytpmg.com

Keith W. Schumann, M.D.

Schumann Dermatology Group Dr. Keith Schumann is a boardcertified, Cleveland Clinic-trained dermatologist. He completed his undergraduate B.S. in chemistry at the University of Richmond. Following medical school at the Medical College of Virginia/Virginia Commonwealth University, he completed both an internship in internal medicine and residency training in dermatology at the Cleveland Clinic Foundation.

His professional interests include skin cancer screening and surgery, light therapy and lasers, and the specific treatment of general skin conditions. With 15 years of experience in antiaging skin care, he employs and develops state-of-the-art medical technology that provides solutions for damaged skin.

Dr. Schumann lives in Williamsburg, Virginia, with his two sons. In his free time, he enjoys spending time with his family and friends, long distance running, playing lacrosse and soccer, and piloting his own plane.

Schumann Dermatology Group 5309 Discovery Park Blvd.

Williamsburg, VA 23188 (757) 564-1200 www.agelessderm.com

HAND SURGERY Robert M. Campolattaro, M.D.

Julia Myers, M.D.

TPMG Williamsburg Internal Medicine

TPMG Colonial Family Medicine Dr. Sarita Golikeri Subramaniam completed her undergraduate and graduate degree from the University of Chicago, and earned her Doctor of Medicine at St. George’s University in Grenada. She completed her residency in family medicine in her home state of New Jersey at Somerset Medical Center, and her fellowship in geriatric medicine at University of Pittsburgh. Dr. Golikeri Subramaniam practiced medicine at Fort Eustis in Newport News, Virginia, providing care for active and retired military personnel. Prior to joining TPMG Colonial Family Medicine, she practiced medicine at Olde Towne Medical Center in Williamsburg, Virginia.

Her special interests include preventive care in the treatment of chronic diseases including diabetes, hypertension, dementia, high cholesterol, asthma, obesity and disorders related to aging.

Christopher Ciccone, M.D. and Jennifer McLean, M.D., welcome Dr. Golikeri Subramaniam to their practice. She is currently accepting new patients.

DERMATOLOGY

Tidewater Ortho

Julia Myers, M.D. received her undergraduate degree from Clemson University and earned her doctor of medicine at the Medical University of South Carolina. She completed her residency in internal medicine at the Medical University of South Carolina.

Dr. Myers is board certified in internal medicine by the American Board of Internal Medicine, and has been practicing in Williamsburg since 2007. She has hospital privileges at Sentara Williamsburg Hospital, and will continue treating her patients who require hospitalization at Sentara. Dr. Myers joined TPMG Williamsburg Internal Medicine on January 6, 2014.

She is accepting new patients and welcomes you to contact the office to schedule your appointment today!

Dr. Campolattaro, an expert in the field of hand surgery, has been with Tidewater Ortho since September 2004. He began his career attending the College of William & Mary for undergraduate school and University of Medicine and Dentistry of New Jersey for medical school. Afterward, Dr. Campolattaro completed his residency at University of Rochester School of Medicine and Dentistry before completing his fellowship training in hand surgery at Wake Forest University. Tidewater Ortho serves the Peninsula with the only two board-certified orthopaedic surgeons with further subspecialty certification in hand surgery. The hand specialists at Tidewater Ortho rely on the knowledge, training and skill of the board certified hand therapists who complete the team at Tidewater Ortho. Dr. Campolattaro’s practice solely focuses on the treatment of hand and wrist conditions.

TPMG Williamsburg Internal Medicine

Tidewater Ortho

www.mytpmg.com

www.tidewaterortho.com

400 Sentara Circle, Suite 400 Williamsburg, VA 23188 (757) 645-3150

5208 Monitcello Ave, Suite 180 Williamsburg, VA 23188 (757) 637-7016

STAYING WELL | ONE LAST THOUGHT

Always

bear in mind that

your own

resolution to succeed is more important than any other. —Abraham Lincoln

60 60| |thehealthjournals.com thehealthjournals.com

HEALTH DIRECTORY | STAYING WELL

HEALTH DIRECTORY EMERGENCY NUMBERS National Response Center Toll-Free: (800) 424-8802

National Suicide Crisis Hotline Toll-Free: (800) 784-2433

National Suicide Prevention Hotline Toll-Free: (800) 273-8255

Poison Control Center Toll-Free: (800) 222-1222

ALLERGY & ENT Hampton Roads ENT & Allergy 5408 Discovery Park Drive Williamsburg (757) 253-8722

11842 Rock Landing Drive, Suite 100 Newport News (757) 873-0338 901 Enterprise Pkwy., Suite 300 Hampton (757) 825-2500

Riverside Ear, Nose & Throat Physicians & Surgeons 120 Kings Way, Suite 2900 Williamsburg (757) 345-2600

895 Middle Ground Blvd., Suite 152 Newport News (757) 599-5505

AUDIOLOGY & HEARING Colonial Center For Hearing 430 McLaws Circle, Suite 101 Williamsburg (757) 229-4004

BEHAVIORAL HEALTH & PSYCHIATRY The Pavilion at Williamsburg Place

COSMETIC & PLASTIC SURGERY Reneau Medical Center for Age Management & Aesthetic Medicine

120 Kings Way, Suite 2550 Williamsburg (757) 345-3064

Williamsburg Plastic Surgery

5483 Mooretown Road Williamsburg (800) 582-6066

333 McLaws Circle Williamsburg (757) 345-2275

CARDIOLOGY

DENTISTRY

Riverside Cardiovascular Health

New Town Dental Arts

117 Bulifants Blvd., Suite B Williamsburg (757) 259-9540

CHIROPRACTIC & ACUPUNCTURE Pinto Chiropractic & Rehabilitation

5408 Discovery Park Blvd., Ste. 200 Williamsburg (757) 645-9353

Wade Quinn, DC

1318 Jamestown Road, Suite 102 Williamsburg (757) 253-1900

Sebastiana G. Springmann, DDS 4939 Courthouse Street Williamsburg (757) 259-0741

Rubenstein Orthodontics

Loretta Rubenstein, DDS 12725 McManus Blvd., Suite 1B Newport News (757)874-0990

Williamsburg Center for Dental Health

Stacey Sparkman Hall, DDS 5231 Monticello Ave., Ste. E Williamsburg (757) 565-6303

Benjamin T. Watson, DDS, PLC Family, Cosmetic, & Sedation Dentistry

DIAGNOSTIC IMAGING

729 Thimble Shoals Blvd. Bldg. 7E Newport News (757) 873-3322

250 Nat Turner Blvd.

Newport News (757) 596-1444

Patrick R. Wyatt, DDS Orthodontics

Tidewater Diagnostic Imaging

12528 Warwick Blvd., Suite F Newport News (757) 595-7990 7151 Richmond Road Williamsburg (757) 565-3737

DERMATOLOGY Associates In Dermatology, Inc.

17 Manhattan Square Hampton (757) 838-8030

Schumann Dermatology Group 5309 Discovery Park Blvd.

Williamsburg (757) 564-1200

Dermatology Center of Williamsburg

Donna M. Corvette, M.D. 5535 Discovery Park Blvd.

Williamsburg (757) 645-3787

Orthopaedic & Spine Center

100 Sentara Circle Williamsburg (757) 984-6000

ENDOCRINOLOGY Riverside Endocrinology & Diabetes Center

120 Kings Way, Suite 2550 Williamsburg (757) 534-5909

FAMILY PRACTICE Riverside Family Practice & Extended Care 5231 John Tyer Highway Williamsburg (757) 220-8300

Riverside Norge Internal Medicine & Pediatrics Center 7364 Richmond Road Williamsburg (757) 345-0011

Riverside Williamsburg Family Medicine

120 Kings Way, Suite 1400 Williamsburg (757) 345-2555

7570 Hospital Drive, Building B, Suite 105 Gloucester (804) 693-3478

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WILLIAMSBURG EDITION

5 YOGA POSES

ALPHABET SOUP DECODING YOUR DOCTOR’S NAME TAG

FOR A

TIGHTER CORE IS THE

Women V.

WASHINGTON: LEGISLATING YOUR HEALTH CHOICES

USDA

MAKING US FATTER?

Women’s Health

•SPECIAL SECTION•

Breast Health Update

TRY OUR

Brain Teasers

STAYING WELL | HEALTH DIRECTORY FITNESS

HEALTH CARE ATTORNEYS

B-Defined Innovative Personal Training & Wellness

Brain Injury Law Center

4801 Courthouse Street Williamsburg (757) 345-6801

LWell - Longevity Wellness 301-A Village Ave. Yorktown (757) 585-3441

FREE CLINICS American Red Cross Adult Dental Clinic 606 West 29th St. Norfolk (757) 446-7756

Angels of Mercy Medical Clinic

7151 Richmond Road, Suite 401 Williamsburg (757) 565-1700

Beach Health Clinic

3396 Holland Road, Suite 102 Virginia Beach (757) 428-5601

Chesapeake Care

2145 South Military Highway Chesapeake (757) 545-5700

The Community Free Clinic of Newport News 727 25th St. Newport News (757) 594-4060

H.E.L.P. Free Clinic

1320 LaSalle Ave. Hampton (757) 727-2577

H.E.L.P. Free Dental Clinic 1325 LaSalle Ave. Hampton (757) 727-2577

Lackey Free Clinic

2100 Kecoughtan Road Hampton (877) 840-3431

Mellette PC

428 McLaws Circle, Suite 200 Williamsburg (757) 259-9200

860 Omni Blvd., Suite 204 Williamsburg (757) 874-1077

HOME CARE Agapé Home Care

350 McLaws Circle, Suite 2 Williamsburg (757) 229-6115

Bayada Nurses

263 McLaws Circle, Suite 103 Williamsburg (757) 229-0019 428 McLaws Circle, Suite 203 Williamsburg (757) 565-5400

Visiting Angels

12388 Warwick Blvd., Suite 206 Newport News (757) 596-2168

HOSPITALS & MEDICAL CENTERS Bon Secours Mary Immaculate Hospital

2 Bernardine Drive Newport News (757) 886-6000

Bon Secours DePaul Medical Center

5249 Olde Towne Road Williamsburg (757) 259-3258

3636 High St. Portsmouth (757) 398-2200

Surry Area Free Clinic

Bon Secours Health Center at Harbour View

Colonial Gastroenterology

5818 Harbour View Blvd.

Suffolk (757) 673-5800

Bon Secours Surgery Center at Harbour View

5818 Harbour View Blvd., Ste. 102 Suffolk (757) 215-0499

Chesapeake Regional Medical Center

400 Sentara Circle, Suite 103 Williamsburg (757) 534-7701

736 Battlefield Blvd. North Chesapeake (757) 312-8121

11803 Jefferson Ave., Suite 230 Newport News (757) 534-7701

Children’s Hospital of The King’s Daughters

Digestive Disease Center of Virginia, PC

Richard J. Hartle, MD 5424 Discovery Park Blvd., Ste. 104 Williamsburg (757) 206-1190

Riverside Williamsburg Gastroenterology

457 McLaws Circle, Suite 1 Williamsburg (757) 221-0750

GENERAL SURGERY Riverside Hampton Roads Surgical Specailists 120 Kings Way, Suite 2600 Williamsburg (757) 345-0141

62 | thehealthjournals.com

Sentara Careplex Hospital

Sentara Heart Hospital

Bon Secours Maryview Medical Center

GASTROENTEROLOGY

800 Independence Blvd.

Virginia Beach (757) 363-6100

The Hernia Center at Mary Immaculate Hospital

Olde Towne Medical and Dental Center

2019 Meade Parkway Suffolk (757) 923-1060

Sentara Independence

3000 Coliseum Drive Hampton (757) 736-1000

Granby St. & Kingsley Lane Norfolk (757) 889-5310

Western Tidewater Free Clinic

500 J. Clyde Morris Blvd.

Newport News (757) 594-2000

HERNIA SPECIALISTS

1620 Old Williamsburg Road Yorktown (757) 886-0608

474 Colonial Trail West Surry (757) 294-0132

Riverside Regional Medical Center

601 Children’s Lane Norfolk (757) 668-7098

Dorothy G. Hoefer Comprehensive Breast Center 11803 Jefferson Ave., Suite 130 Newport News (757) 594-1899

Riverside Hampton Roads Surgical Specialists 120 Kings Way, Suite 2800 Williamsburg (757) 345-0141

Riverside Doctors’ Hospital 1500 Commonwealth Ave. Williamsburg (757) 585-2200

600 Gresham Drive Norfolk (757) 388-8000

Sentara Leigh Hospital 830 Kempsville Road Norfolk (757) 261-6000

Sentara Norfolk General Hospital

600 Gresham Drive Norfolk (757) 388-3000

Sentara Obici Hospital 2800 Godwin Blvd.

Suffolk (757) 934-4000

Alzheimer’s Association 6350 Center Drive, Suite 102 Norfolk (757) 459-2405

213-B McLaws Circle Williamsburg (757) 221-7272 24-hour Helpline: (800) 272-3900

American Cancer Society

11835 Canon Blvd., Suite 102-A Newport News (757) 591-8330

American Diabetes Association 870 Greenbrier Circle, Ste. 404 Chesapeake (757) 424-6662

American Heart Association 500 Plume Street East, Suite 110 Norfolk (757) 628-2610

American Parkinson’s Disease Association

4560 Princess Anne Road Virginia Beach (757) 495-3062

American Red Cross

1323 W. Pembroke Ave. Hampton (757) 838-7320

Sentara Port Warwick

1317 Jamestown Road, Suite 105 Williamsburg (757) 253-0228

Sentara Princess Anne

6912 George Washington Memorial Highway Yorktown (757) 898-3090

1031 Loftis Blvd.

Newport News (757) 736-9898 2025 Glenn Mitchell Drive Virginia Beach (757) 507-0000

Sentara Virginia Beach General Hospital

1060 First Colonial Road Virginia Beach (757) 395-8000

Sentara Williamsburg Regional Medical Center 100 Sentara Circle (757) 984-6000

The Arc of Greater Williamsburg

202 Packets Court Williamsburg (757) 229-0643

The Arthritis Foundation

2201 W. Broad Street, Suite 100 Richmond (804) 359-1700

Avalon: A Center for Women & Children

Williamsburg (757) 258-9362

INDEPENDENT SENIOR LIVING Greenfield Senior Living of Williamsburg

251 Patriot Lane Williamsburg (757) 220-4014

Virginia Health Services

540 Aberthaw Ave. Newport News (757) 595-2273

Williamsburg Landing

5700 Williamsburg Landing Drive Williamsburg (757) 585-4436

AWARE Worldwide, Inc.

6350 Center Drive, Bldg. 5, Ste. 228 Norfolk (757) 965-8373

Beacon House Clubhouse for Brain Injury Survivors 3808-C Virginia Beach Blvd.

Virginia Beach (757) 631-0222

Beyond Boobs! Inc.

1311 Jamestown Road, Suite 202 Williamsburg (757) 645-2649

Cancer Care Foundation of Tidewater

NEUROLOGY

5900 Lake Wright Drive Norfolk (757) 461-8488

Williamsburg Neurology & Sleep Disorders Center

Center for Excellence in Aging & Lifelong Health

120 Kings Way, Suite 2700 Williamsburg (757) 221-0110

NEUROSURGERY Riverside Neurosurgical & Spine Specialists 120 Kings Way, Suite 3500 Williamsburg (757) 220-6823

NON-PROFIT ORGANIZATIONS Access AIDS Support 218 S. Armistead Ave. Hampton (757) 722-5511

222 W. 21st Street, Suite F-308 Norfolk (757) 622-2989

3901 Treyburn Drive, Suite 100 Williamsburg (757) 220-4751

CHEAR, Inc. c/o Department of Otolaryngology, EVMS 600 Gresham Drive, Suite 1100 Norfolk (757) 388-6229

Child Development Resources 150 Point O’ Woods Road Norge (757) 566-3300

Citizens’ Committee to Protect the Elderly

PO Box 10100 Virginia Beach (757) 518-8500

Colonial Behavioral Health 1657 Merrimac Trail Williamsburg (757) 220-3200

Denbigh Clubhouse for Brain Injury Survivors

12725 McManus Blvd, Suite 2E Newport News (757) 833-7845

Dream Catchers Therapeutic Riding

10120 Fire Tower Road Toano (757) 566-1775

Edmarc Hospice for Children 516 London Street Portsmouth (757) 967-9251

Endependence Center, Inc. 6300 E. Virginia Beach Blvd.

Norfolk (757) 461-8007

Faith in Action

354 McLaws Circle, Suite 2 Williamsburg (757) 258-5890

Food Bank of the Virginia Peninsula

2401 Aluminum Ave. Hampton (757) 596-7188

Food Bank of SEVA

800 Tidewater Drive Norfolk (757) 627-6599

Hope House Foundation 801 Boush Street, Suite 302 Norfolk (757) 625-6161

Hospice House & Support Care of Williamsburg 4445 Powhatan Parkway Williamsburg (757) 253-1220

Jewish Family Service

260 Grayson Road Virginia Beach (757) 321-2223

Lee’s Friends: Helping People Live with Cancer 7400 Hampton Blvd., Suite 201 Norfolk (757) 440-7501

Leukemia & Lymphoma Society 6350 Center Drive, Suite 216 Norfolk (757) 459-4670

National MS Society

760 Lynnhaven Parkway., Suite 201 Virginia Beach (757) 490-9627

The Needs Network, Inc.

9905 Warwick Blvd.

Newport News (757) 251-0600

National Alliance on Mental Illness-Williamsburg Area P.O. Box 89 Williamsburg (757) 220-8535

Norfolk Community Services Board

229 W. Olney Road, Room 1 Norfolk (757) 664-6670

Peninsula Agency on Aging

739 Thimble Shoals Blvd., Ste. 1006 Newport News (757) 873-0541

Peninsula Institute for Community Health

1033 28th Street Newport News (757) 591-0643

Peninsula Pastoral Counseling Center

707 Gum Rock Court Newport News (757) 873-2273

Protect Our Kids

P.O. Box 561 Hampton (757) 727-0651

HEALTH DIRECTORY | STAYING WELL Respite Care Center for Adults with Special Needs 500 Jamestown Road Williamsburg (757) 229-1771

Ronald McDonald House 404 Colley Ave. Norfolk (757) 627-5386

RSVP: Retired Senior Volunteers

725 Volvo Parkway, Suite 200 Chesapeake (757) 549-4403 1950 Glenn Mitchell Drive, Suite 102 Virginia Beach (757) 368-0437 5838 Harbour View Blvd., Suite 105 Suffolk (757) 484-0215 150 Burnett’s Way, Suite 310 Suffolk (757) 539-0670

12388 Warwick Blvd., Suite 201 Newport News (757) 595-9037

5900 Lake Wright Drive Norfolk (757) 466-8683

St. Mary’s Home for Disabled Children

825 Fairfax Ave., 3rd Floor Norfolk (757) 466-8683

6171 Kempsville Circle Norfolk (757) 622-2208

The Sarah Bonwell Hudgins Foundation

1 Singleton Drive Hampton (757) 827-8757

Senior Center of York

5314 George Washington Hwy. Yorktown (757) 898-3807

OPTOMETRY & OPHTHALMOLOGY Retina & Glaucoma Associates

PAIN MANAGEMENT Riverside Pain Medicine & Rehabilitation Specialists 120 Kings Way, Suite 2550 Williamsburg (757) 345-3050

PHYSICAL THERAPY & REHABILITATION Bon Secours In Motion Physical therapy 5838 Harbour View Blvd.

Suffolk (757) 673-5971 2012 Meade Parkway Suffolk (757) 934-3366 5553 Portsmouth Blvd.

Portsmouth (757) 465-7906

113 Bulifants Blvd., Suite A Williamsburg (757) 220-3375

3300 High Street, Suite 1-A Portsmouth (757) 673-5689

Riverside Hampton Roads Eye Associates

4900 High Street West Portsmouth (757) 483-4518

120 Kings Way, Suite 1300 Williamsburg (757) 345-3001

7300 Newport Ave., Ste. 300 Norfolk (757) 217-0333

3901 Treyburn Drive, Suite 100 Williamsburg (757) 220-3480

ORTHODONTICS

885 Kempsville Road, Ste. 300 Norfolk (757) 955-2800

United Way

Rubenstein Orthodontics

Senior Services Coalition

739 Thimble Shoals Blvd., Suite 400 Newport News (757) 873-9328 5400 Discovery Park Blvd., Ste. 104 Williamsburg (757) 253-2264

The Up Center

1805 Airline Blvd.

Portsmouth (757) 397-2121 222 W. 19th Street Norfolk (757) 622-7017

VersAbility Resources 2520 58th Street Hampton (757) 896-6461

Vets Advocating for Vets

Hampton (757) 722-9961, ext. 3009

We Promise Foundation

160 Newtown Road Virginia Beach (757) 233-7111

OBSTETRICS & GYNECOLOGY Riverside Partners In Women’s Health

120 Kings Way, Suite 3400 Williamsburg (757) 253-5600

Williamsburg Obstetrics & Gynecology

1115 Professional Drive Williamsburg (757) 253-5653

ONCOLOGY Riverside Peninsula Cancer Institute

120 Kings Way, Suite 3100 Williamsburg (757) 345-5724 12100 Warwick Blvd., Suite 201 Newport News (757) 534-5555

Virginia Oncology Associates

Loretta Rubenstein, DDS 12725 McManus Blvd., Suite 1B Newport News (757) 874-0990

Patrick R. Wyatt, DDS Orthodontics

12528 Warwick Blvd., Suite F Newport News (757) 595-7990 7151 Richmond Road Williamsburg (757) 565-3737

ORTHOPEDICS & SPORTS MEDICINE Hampton Roads Orthopaedics & Sports medicine 730 Thimble Shoals Blvd., Suite 130 Newport News (757) 873-1554 4374 New Town Road, Suite 102 Williamsburg (757) 873-1554

Orthopaedic & Spine Center

14703 Warwick Blvd., Ste. B Newport News (757) 947-1230 2 Bernardine Drive Newport News (757) 886-6480 13609 Carrollton Blvd., Ste. 15 Carrollton (757) 238-2690 235 Hanbury Road East Chesapeake (757) 391-7660 4300 Portsmouth Blvd., Ste. 220 Chesapeake (757) 465-7651 1416 Stephanie Way, Ste. A Chesapeake (757) 391-7676 5 Armistead Pointe Parkway Hampton (757) 224-4601 828 Healthy Way Virginia Beach (757) 463-2540 1817 Laskin Road, Ste. 100 Virginia Beach (757) 437-0471

250 Nat Turner Blvd.

Newport News (757) 596-1900

1253 Nimmo Parkway, Ste. 105 Virginia Beach (757) 943-3060

Riverside Orthopaedics & Sports Medicine

101 Long Green Blvd.

Yorktown (757) 952-1900

120 Kings Way, Suite 2800 Williamsburg (757) 534-9988

Riverside Orthopedic Specialists

12200 Warwick Blvd., Suite 310 Newport News (757) 534-9988 850 Enterprise Parkway, Suite 2000 Hampton (757) 534-9988

Tidewater Orthopaedic Associates

901 Enterprise Parkway, Suite 900 Hampton (757) 827-2480 5208 Monticello Ave. Williamsburg (757) 206-1004

Dominion Physical Therapy & Associates, Inc. 304 Marcella Road, Suite E Hampton (757) 825-9446

466 Denbigh Blvd.

Newport News (757) 875-0861

Hampton Roads Orthopaedics & Sports Medicine 730 Thimble Shoals Blvd., Suite 130 Newport News (757) 873-1554

Orthopaedic & Spine Center Physical Therapy 250 Nat Turner Blvd.

Newport News (757) 596-1900

Tidewater Physical Therapy 2106 Executive Drive Hampton (757) 838-6678

9 Manhattan Square, Suite B Hampton (757) 825-3400 2695 McManus Blvd., Building 6, Suite B Newport News (757)223-5612 751 J. Clyde Morris Blvd.

Newport News (757) 873-2123 12655 Warwick Blvd., Suite B Newport News (757) 599-5551 156-B Strawberry Plains Road Williamsburg (757) 565-3400 7151 Richmond Road, Suite 101 Williamsburg (757) 345-0753 4125 Ironbound Road, Suite 100 Williamsburg (757) 220-8383 6970 Fox Hunt Lane, Gloucester (804) 694-8111 7190 Chapman Drive Hayes (804) 642-3028 204 Gumwood Drive Smithfield (757) 357-7762 2004 Sandbridge Road, Suite 102 Virginia Beach (757) 301-6316 4020 Raintree Road, Suite D Chesapeake (757) 484-4241

URGENT CARE MD Express

120 Monticello Ave. Williamsburg (757) 564-3627 4740 George Washington Memorial Highway Yorktown (757) 890-6339 12997 Warwick Blvd.

Newport News (757) 369-9446 3321 West Mercury Blvd.

Hampton (757) 224-0056

Riverside Williamsburg Family Practice & Extended Care 5231 John Tyler Highway Williamsburg (757) 220-8300

UROLOGY Riverside Hampton Roads Urology

120 Kings Way, Suite 3200 Williamsburg (757) 253-0051

VASCULAR SURGERY Riverside Peninsula Vascular Surgery

156-A Strawberry Plains Road Williamsburg (757) 229-7939

WEIGHT LOSS LWell - Longevity Wellness 301-A Village Ave. Yorktown (757) 585-3441

Riverside Weight Loss Specialists

850 Enterprise Parkway, Suite 1300 Hampton (757) 637-7637

135 W. Hanbury Road, Suite B Chesapeake (757) 819-6512 6161 Kempsville Circle, Suite 250 Norfolk (757) 965-4890

Virginia Health Rehab

204 Nat Turner Boulevard Newport News (757) 594-0330

SLEEP MEDICINE Pulmonary & Sleep Consultants of Williamsburg 120 Kings Way, Suite 2200 Williamsburg (757) 645-3460

Williamsburg Neurology and Sleep Disorders Center 120 Kings Way, Suite 2700 Williamsburg (757) 221-0110

301 Riverview Ave. Norfolk (757) 963-5588 729 Thimble Shoals Blvd., Suite 4-C Newport News (757) 873-2932 243 McLaws Circle, Suite 102 Williamsburg (757) 564-9628 500 Rodman Ave., Suite 4 Portsmouth (757) 393-6119

3000 Coliseum Drive, Suite 104 Hampton (757) 827-9400 1051 Loftis Blvd., Suite 100 Newport News (757) 873-9400 500 Sentara Circle, Suite 203 Williamsburg (757) 229-2236

thehealthjournals.com | 63

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A

L

R

A

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V I A X M O F Q 'B I P A B Y R Q S M Q, V I A X M O F Q 'B S M Q B Y R Q H F P N, V I A X M O F Q 'B H F P N B Y R Q O S F H P, Z M B H Y F B R C R S AXM TX AXM YFCR BX NRRE DXCVQJ

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NAME: EMAIL: CITY:

64 | thehealthjournals.com

PHONE:

Boots Bundle Up Chilly Cozy Fireplace

Frost Gloves Hat Ice January

Mittens New Year Resolutions Scarf Slippery

Snowday Snowflakes Soup Windchill Wool Socks

Stay Balanced, Stay Active

Colin Kingston, MD

Community Lecture TREATMENT STRATEGIES FOR HIP & KNEE ARTHRITIS Join Colin Kingston, MD, for an informative hip and knee lecture.

Jan. 28, 2015 - 6:30pm

HAMPTON 900 Enterprise Pkwy., Suite 900 RSVP 757-827-2480 ext. 332

Get back to your active life without the limitations of your hip or knee arthritis. Come see Dr. Colin Kingston and discover the treatment options you need to fit your life.

TIDEWATER ORTHOPAEDICS Serving all of your orthopaedic needs from hip & knee replacements to problems with spine, shoulders, hands, foot & ankle, and sports medicine.

Tidewater Orthopaedics

“The SpecialiSTS Group” Light refreshments served Free and open to the public

Colin M. Kingston, MD Robert M. Campolattaro, MD Michael E. Higgins, MD Nicholas A. Smerlis, MD Nicholas K. Sablan, MD

williamsburg | 5208 Monticello Avenue, Suite 180 | Williamsburg, VA 23188 hampton | 901 Enterprise Parkway, Suite 900 | Hampton, VA 23666

John J. McCarthy III, MD Paul B. Maloof, MD Jonathan R. Mason, MD Loel Z. Payne, MD Amanda K. Watkins, PA-C

(757) 637-7016 www.tidewaterortho.com

RIVERSIDE MEDICAL GROUP PRIMARY CARE PROVIDERS

RIVERSIDE MEDICAL GROUP PRIMARY CARE PROVIDERS

In Williamsburg, here’s where your personal health team begins.

In Williamsburg, here’s where your personal health team begins.

April Guminsky, M.D.

Ronald Grossman, M.D.

Sheba Mohsin, M.D.

Daniel Muench, M.D.

Linda Matteoli, D.O.

Jay Floyd, M.D.

Itrish Scott-Brown, M.D.

Aprilconvenience Guminsky, M.D. of Ronald Lindaappointments; Matteoli, D.O. • The sameGrossman, day or M.D. next day • Online access to your personal health record including test results, appointment requests and secure email to your physician;

Suzanne Robinson, N.P.

Richard Bagnall, M.D.

Krystal Ainsley, M.D.

Richard Bagnall, M.D.

Danielwho Muench, M.D. welcome patients • Physicians warmly of any age, including those with Medicare; • Most importantly, a physician led personal health team – your health partners for life.

757 to schedule your appointment Medicare recipients are eligible to receive a FREE annual wellness visit Riverside Norge Internal Medicine & Pediatrics 7364 Richmond Road

Riverside Williamsburg Family Medicine 120 Kings Way, Suite 1400

Riverside Family Practice and Extended Care 5231 John Tyler Highway

Partners in Women’s Health 120 Kings Way, Suite 3400 Williamsburg, VA 23185

Dr. April Guminsky Dr. Ronald Grossman

Dr. Daniel Muench Dr. Richard Bagnall Dr. Sheba Mohsin

Dr. Jay Floyd Dr. Itrish Scott-Brown Suzanne Robinson, N.P.

Dr. Krystal Ainsley Internal Medicine

Sheba Mohsin, M.D.

Jay Floyd, M.D.

Itrish Scott-Brown, M.D. Suzanne Robinson, N.P.

Krystal Ainsley, M.D.

New patients are being accepted at all locations and we accept most insurances including Tricare and Medicare.

• The convenience of same day or next day appointments; • Online access to your personal health record including test results, appointment requests and secure email to your physician; Your 50 | thehealthjournals.com

• Physicians who warmly welcome patients of any age, including those with Medicare; • Most importantly, a physician led personal health team – your health partners for life.

doctors. Your facilities. Our commitment to Williamsburg.