Haymarket Lifestyle Magazine January 2018

J A N U A RY 2 0 1 8

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t h e H AY M A R K E T

from the E D I T O R

LIFESTYLE MAGAZINE

It’s January again…a whole new year stretches ahead of us. Many of us make New Year’s resolutions; my goals this year have a lot to do with our Lifestyle magazines. I’d like to keep Haymarket Lifestyle magazine strong and growing, and put a lot of energy into our new Gainesville magazine as it grows and flourishes, which it shows every promise of doing. These are true community magazines in every sense of the word, and we welcome and invite your input, from comments to article ideas. Do you know a person or an organization that gives back to the community? I’d like to hear about them. A new business opening? Send the information my way!

Our web presence is growing stronger every day as well, with articles on the website and a growing social media…follow us on Facebook and Twitter, and keep an eye on our website for new content throughout the month.

We are truly entering the winter season now….some of us hope for a cold, snowy winter, and some of us hope for a gentler season. My personal preference is to have one big snowstorm when we can snuggle down and truly appreciate the time off from work, and then to move directly on to spring.

Either way, we are bound to get some snow days when schools are closed. This issue includes some fun indoor crafts to keep the kids busy on those long days, including a recipe for play snow so those snowmen can be built even if there’s just ice outside!

Whatever the weather, have safe, happy, and healthy New Year.

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EDITORIAL PAM KAMPHUIS EDITOR@PIEDMONTPUB.COM

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EDITORIAL & ADVERTISING OFFICE THE HAYMARKET LIFESTYLE MAGAZINE C/O PIEDMONT PUBLISHING GROUP MAILING ADDRESS: PO BOX 3632, WARRENTON, VA. 20188 PHYSICAL ADDRESS: 11 CULPEPER ST., WARRENTON, VA. 20186 540-349-2951 WWW.PIEDMONTLIFESTYLE.COM THE HAYMARKET LIFESTYLE MAGAZINE IS PUBLISHED MONTHLY AND DISTRIBUTED TO OVER 11,500 SELECTED ADDRESSES. WHILE REASONABLE CARE IS TAKEN WITH ALL MATERIAL SUBMITTED TO THE HAYMARKET LIFESTYLE MAGAZINE, THE PUBLISHER CANNOT ACCEPT RESPONSIBILITY FOR LOSS OR DAMAGE TO ANY SUCH MATERIAL. OPINIONS EXPRESSED IN ARTICLES ARE STRICTLY THOSE OF THE AUTHORS. WHILE ENSURING THAT ALL PUBLISHED INFORMATION IS ACCURATE, THE PUBLISHER CANNOT BE HELD RESPONSIBLE FOR ANY MISTAKES OR OMISSIONS. REPRODUCTION IN WHOLE OR PART OF ANY OF THE TEXT, ILLUSTRATION OR PHOTOGRAPH IS STRICTLY FORBIDDEN. ©2017 PIEDMONT PUBLISHING GROUP.

CONTRIBUTING WRITERS ESTHER BOYKIN · CHRISTINE CRADDOCK · DEBBIE EISELE LYNNE GALLUZZO · ANDREAS KELLER · STEVE OVIATT COLBY SCHRECKENGOST · CHARLOTTE WAGNER PRINCE WILLIAM LIBRARY STAFF · PAM KAMPHUIS NOVANT HEALTH · DENISE ANDREWS · PATRICK ENNIS TERRI AUFMUTH STEVENS

PAM KAMPHUIS

EDITOR

2018

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Contents 26

06

Yes, you can read more in 2018 Technology can give you more book time

BY WHITNEY ARCHER

Snow Day Fun 16

The Winter Blues Bright light therapy can help

BY PAM KAMPHUIS

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Battlefield High School

20

Student Contributions

Make the Most of Your Health in 2018

12

Achieve your New Year’s resolutions

The Wild West Comes to Haymarket Local horse trainer adopts wild mustang

BY CHRISTINE CRADDOCK

ON THE

cover

Indoor crafts for snow days

28

HGBA Spotlight Sharon Ambrose

40

Training Isn’t Enough Socializing your dog

29

HGBA 2018 Membership Directory

BY ANDREW HORAN

42

Setting SMART Fitness Goals

BY HOLLY MARTIN

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BY COLBY SCHRECKENGOST

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Is My Dog or Cat in Pain?

44

Just the Right Mix Mix Colors art studio

Pain management information for your pet

BY CHRISTINE CRADDOCK

BY ETHAN MORRIS, DVM

Endurance Sports Challenging but rewarding

BY JARED NIETERS

Haymarket horse trainer Caroline Muller with her horse, Belle. Photo by Christine Craddock.

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Yes,You Can Read More in 2018!

Technology can give you more book time

BY WHITNEY ARCHER

T

he stay-at-home dad was juggling two kids, a pile of books, and his car keys, all while trying to check out a pile of kids’ books at the library’s circulation desk.

“Do you have any ideas to help me actually find time to read?” he asked. I laughed. If I could change time, I would have fixed my schedule a long ago.

I get it. Reading takes time and the idea of sitting down for several hours might seem overwhelming. While I can’t help you chase kids or unburden your schedule, I can suggest a few ideas that you

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might not have considered.

Thanks to some new reading technology, you can still enjoy the latest Celeste Ng novel (which I recommend, by the way) without having to halt the world around you.

I read a lot. Last year, I read somewhere around 150 books. That may seem like a crazy number and maybe it is.

But I wanted to share a few tricks that I’ve found useful to adding more books to my daily life (which includes a 9-yearold, a hyper dog, and about two side hustles each for my husband and me).

How do you read more?

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Listen to audiobooks.

If you spend any time commuting (hello, northern Virginia!), cleaning, or finishing other mundane tasks, audiobooks are for you. You can pay for an audio service like Audible, but if you’re looking for more formats – or if you want a free option – the Prince William Public Library System has many options for listening to whatever book you’d love to “read.” We have fiction, mystery, nonfiction, and biography audiobooks on CD if you have a player in your house or car. For those with smart phones or cars, we have access to downloadable books on Overdrive or hoopla digital. All you have to do is hit play and you’re reading!

Recommendations: The Girl with All the Gifts, by M.R. Carey Room, by Emma Donaghue Eleanor and Park, by Rainbow Rowell

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eBooks If you have a tablet or eReader, eBooks are a great way to read on the go, maybe while you’re waiting in line at the DMV or the doctor’s office.

An eReader can hold any amount of books, magazines, or comic books without weighing down your bag. A few minutes here and there, and before you know it, you’ve read another book! Also, if you struggle with reading small print, many eBooks have text that you can enlarge to ease the strain on your eyes. You can also look up the definitions of words, highlight and share meaningful sections, and download more books when you’ve run out without having to go to the library or bookstore.

Recommendations: A Short History of Nearly Everything, by Bill Bryson A Tale for the Time Being, by Ruth Ozeki Major Pettigrew’s Last Stand, by Helen Simonson

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Read graphic novels, kids’ books, or young adult books.

There’s no rules on what you can read. Really! I’ve enjoyed exploring the world of graphic novels (they’re so much more than comic books) and bonus: they’re quick to read! And it totally counts. Kids’ books are also great on audio as they’re often short, yet well-written.

What book did you love as a child? What title was a classic you never read?

Young adult books are often sidelined because of their label, but they’re written for all ages, including grownups.

Recommendations: Graphic Novel: Persepolis,

by Marjane Satrapi Comic Book: Ms. Marvel, by various or anything by Raina Telgemeier Kids’ Books: Inside Out and Back Again, by Thanhha Lai Young Adult: The Hate U Give, by Angie Thomas or Dreamland Burning, by Jennifer Latham

Cookbooks or other Nonfiction Titles If you’ve never browsed the cookbook section at the library, you’re missing out. These books are incredibly beautiful and often include much more than recipes. And yes, they count as reading! Take some time to explore a section of the library that you’ve never spent much time in – science, handcrafts, travel guides. We carry a lot of popular or classic titles and you might find a new favorite genre.

Recommendations: Cookbook: Dinner: A Love Story by Jenny Rosenstrach Nonfiction: Killers of the Flower Moon: The Osage Murders and the Birth of the FBI, by David Grann

Magazines Many magazines are much more than celebrity photos – they have long form essays, current events, or DIY instructions. Swing by sometime and find a new title.

If you have an eReader or smart phone, the library gives free access to RB Digital Magazines. This services allows reader to check out digital magazines with no waiting, due dates, or late fines.

Recommendations: The Atlantic (digital and in print) Martha Stewart Living (digital and in print) HGTV Magazine (digital and in print)

Just remember, there are no rules in reading!

Try a different genre or technology and you might find something that will change your reading this coming year. ❖

About the AUTHOR Whitney Archer is often found at the Haymarket Gainesville Circulation Desk. When she isn’t helping patrons check out books, she’s chasing her young son, reading (of course!), or crocheting. In her spare time, she copyedits and writes for literary journals. Her writing has appeared in the Washington Post, AOL.com, and various magazines. She lives in Gainesville.

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This is the first in a series of a partnership between Piedmont Lifestyle Magazines and Battlefield High School’s journalism classes to publish students’ writing and artwork. We are enthusiastic about this partnership to bring students’ literary and artistic creations to the community and we look forward to more submissions!

BOBCAT OF THE MONTH

Tomorrows’ Initiative Plan today for tomorrow

BY ISABELLE BARRETT

BY MAHEEN QURESHI

I

taz Singh Othi, a senior at Battlefield High School, and 2017 Battlefield graduate Armon Ahmadjan are working with World Partners For Development (WPD), which is a non-profit organization rooted in Haymarket, to provide humanitarian relief in Ghana. According to WPD’s website, the organization is described as “a dedicated nonprofit organization whose mission is to empower young people with the tools they need to make impact on vital community issues and their lives.”

WPD specializes in many different areas to help the people of Ghana, such as:

empowering women, educating the youth, educating the public about agricultural practices, and waste management and sanitation. Ahmadjan and Othi have always wanted to take their passion of helping people abroad, and they will get to fulfill that wish sooner rather than later. The two discussed how they will be going to Ghana in the summer of 2018, saying, “WPD has a platform where we will be going to Ghana and helping the youth. We will be targeting local community schools, where we will be focusing on rural underserved communities in Ghana.” As their trip is quickly approaching, Ahmadjan and Othi are gearing up and developing multiple ways to help the citizens of Ghana.

Since the two of them will be specializing in waste management and sanitation, Othi and Ahmadjan also commented on how they will be building micro-flush toilets in Ghana: “Micro-flush toilets will help because they use very little amounts of water, and due to that scarcity of water usage it will be extremely beneficial to the society in Ghana. Not many people know that 1 in 5 Ghanaians do not have access to a toilet.

This results in 4,000 children dying per year due to lack of sanitized water.” (unicef.org).

Along with building the products, Othi and Ahmadjan will also be educating the youth.

They also comment on why people should choose Tomorrows’ Initiative out of all the other organizations helping Ghana: “People should choose our organization because we will be providing people with a visual representation, for everyone who donates, what your financial resources will actually do.” Donations are accepted and encouraged, people can donate on Armon and Itaz’s GoFundMe page: https://www. gofundme.com/tomorrows-initiative-ghana.

Questions about the organization can be directed to the Tomorrows Initiative social media (Twitter and Instagram: @2morrowsint, and Facebook: Tomorrows Initiative), Or email: tommorrowsinitiative@ gmail.com. ❖

About the author: Maheen Qureshi is a junior and third year Journalism student at Battlefield High School. She is also the president of Battlefield’s International Club, and is an active volunteer in the community. She hopes to pursue Journalism in the future. About the photographer: Isabelle Barrett is a senior at Battlefield High School in Haymarket. She is the editor in chief of the yearbook, president of the Peer Diversity and Photography Clubs, photo editor for the literature magazine, and the webmaster of Key Club. In the future she hopes to pursue a career in media and communications.

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POETRY SUBMISSION

Raging Bull

BY SHEA MCCORMIC

Oh raging bull How you bow your ferocious horns So regally do you lower your crown before men Your majesty and grandeur to be respected And so also to be feared deeply But no man respects those who are not man Oh raging bull How you restrain such power for so long A truly merciful beast before man Benevolent in your patience and peace But among man you are not man Oh raging bull How might you pity those who mean no harm For they never dared tame you Nor restrain you But they who are among man are man And so man suffer as man Oh raging bull How they teased at your peace But now cower in fear at your resolve And no end but yours may bring such closure So man shall learn not to test you Oh raging bull Shea McCormic is a senior and second year creative writing student at Battlefield High School. He is an active member of Battlefield’s wrestling team and the American Sign Language club.

When he goes to college next year, he plans to major in political science.

Everyone has a story to tell.

We want to hear yours...

Email editor@piedmontpub.com /haymarketlifestyle or contact us on

2018

OPEN

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Come learn about HBCPK, our online registration process, meet the teachers and have a tour.

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Registration for New Students:

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14800 Washington St, Haymarket 703.753.9561 • www.hbcpk.com

2014

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Best

20I7

Please contact us with: - Story ideas - Photo submissions - Article reactions - Comments - Questions - Upcoming events

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WILD WEST C O M E S t o H AY M A R K E T

Local horse trainer adopts wild mustang

STORY & PHOTOS BY CHRISTINE CRADDOCK

H

aymarket horse enthusiast and trainer Caroline Muller began a lifelong equestrian journey when she received her first pony at the age of 5, and then began competing in Horse Trials and Eventing at age 12. Throughout her high school years, she groomed for the gold medal team and individual rider for the North American Junior Young Rider Championships. During her senior year, Muller decided to research ponies for purchase online; on a whim, she typed “mustangs” in the search box and discovered the online adoption site for wild mustangs.

Little did she know, Muller was about to embark on an adventure that wouldn’t have been possible without the actions of a woman nicknamed Wild Horse Annie many years ago. The history books don’t always include the unsung heroes who took action when they saw something they felt was wrong — even if the results of these actions still have an effect today. In 1950, a woman named Velma Bronn Johnston became an animal welfare advocate after she witnessed a truck loaded with horses headed to slaughter. These horses had been taken from public lands in Nevada where they had been roaming free.

Johnston led a campaign to stop this practice and played a crucial role in the passing of legislation in 1959 to prevent the inhumane capture and hunting of wild horses.

Johnston continued to campaign for protection of these animals.

Another act was passed in 1971 that prohibited “capture, injury, or

disturbance of free-roaming horses and burros.” But then another problem arose: the Bureau of Land Management, who maintained responsibility for the free-roaming herds, struggled to manage the growing number of animals. So they began a program to allow private owners to adopt these horses.

After looking at close to a hundred mustangs on the mustang adoption website, Muller was determined to adopt one. The next step was convincing her parents.

Even though she had absolutely zero experience working with wild horses, her parents were amazingly

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supportive of the idea on one condition — she speak with an experienced mustang trainer first.

Horse 5658, a four year old from the Stone Cabin Herd Management Area (HMA) in Nevada, one of Wild Horse Annie’s most respected HMAs, was the one Muller’s heart chose. Each HMA is unique in its terrain, climate, and natural resources, and the animals also carry their own unique genetic heritage and history. And what was even more special was that Wild Horse Annie was actually in attendance when the first congressionally approved gathering of horses was conducted at this HMA after the 1971 act was passed.

Horse 5658 had been captured as a yearling and, at the time, was being held in California. Muller followed through with her promise to her parents and located an experienced wild mustang trainer who agreed to help her work with the horse for the

research into wild mustangs, she came across a woman named Belle Starr, a wild west character and notorious American outlaw best known for stealing horses and her sense of style. The name seemed perfect for this resilient horse who was making progress daily. “One day you couldn't touch her, the next day you could. One day she couldn't wear a halter, the next day she could,” says Muller.

Witnessing Belle’s transformation, along with the support of her parents and trainer, was what made the difference in her journey to stay focused and not give up on the horse, no matter how difficult it was at times.

It took two weeks for Belle to be considered “gentled.” About 30 days into the training she had progressed to being able to be brushed, wear a halter and saddle pad, and be approached when she was out in the pasture. The slow process of gaining

“adopting a mustang was the most thought out, spontaneous decision I’ve ever made”

Left: Horse 5658, as her tag indicated, was a four year old from the Stone Cabin Herd Management Area (HMA) in Nevada.

Right: Muller working to gain Belle’s trust.

It was a long and grueling process. Photos courtesy of Caroline Muller.

first 30 days. This time would be spent “gentling” the horse, meaning working with the horse until it could be haltered and led, groomed, and loaded onto a trailer. Once the plan was set, Muller bid on the horse and won. The wait began for her new companion to be shipped to Lorton for pick up.

Then the realization set in. “I like to tell people that adopting a mustang was the most thought out, spontaneous decision I've ever made,” she says.

Once the horse arrived to her new home, Muller realized what she had gotten herself into. The time and hard work that went into the training was grueling. But the horse kept her going. In Muller’s

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Belle’s trust took a lot of time and energy on Muller’s part; she worked with Belle twice a day every day for the first three months and then once a day for the rest of the first year of training. This time Muller and Belle spent together, and the fact that Muller was Belle’s only caretaker, allowed them to bond. Muller explains: “I taught her everything she knows about the domestic world, so her trust in me grew more and more as we continued our journey together.”

At about four months into training, Muller was able to ride Belle, which she says was “super easy” to teach the horse. Amazingly, Belle could stop and steer perfectly almost immediately. “To this

day (knock on wood) I have yet to fall off of her,” says Muller.

Then it came time to show Belle off in competition. In her first Horse Trials, Belle won, and then came in second in her most recent dressage test at Training Level. Muller has a goal of moving her up to First Level in dressage this winter and earn a USDF bronze medal.

Although Muller knows that Belle is a calm and easy horse, she does not feel she is ready to be a school pony just yet — but maybe in the future. This beautiful horse knows voice commands, all three gaits, can be ridden bareback in the fields, and will jump anything you put in front of her, Muller says. She is also

the leader of the herd — the one who hogs all the hay — and is a little mischievous, sneaking into the treat bucket when no one is looking.

Belle will celebrate her seventh birthday this January, probably with some treats and a few hugs — another skill Muller taught Belle. When she wraps her arms around the horse, Belle wraps her neck around her in an embrace as loving as a horse can get. It is just another testament of the bond they share.

And just maybe, one day soon, Muller will undertake this task again and adopt another wild mustang from a land far away and bring it to Haymarket for a new life. ❖ About the AUTHOR Christine Craddock is a writer, editor, photographer, wife, and mother of two adorable children.

She is a faithful contributing writer for Piedmont Lifestyle Publications and has resided in Haymarket since 2006.

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Hidden Hills Farm At Hidden Hills Farm in Haymarket, pony lessons are offered for kids ages four and over Tuesday through Sunday, after school during the week and midday on weekends. Muller also takes her horse to shows and teaches grooming and stable management lessons. To learn more about the farm, go to hiddenhillsfarmva. com or facebook.com/ HiddenHillsFarmva. You may even get a look at Belle, the beautiful transformed wild mustang who came from far away and was offered a new life in the hills of Haymarket.

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The Winter Blues Bright Light Therapy can help

BY PAM KAMPHUIS

N

ow that the rush and adrenaline of the holidays are over, we all settle down into the doldrums of winter…cold weather, short days, early sundown, and dark nights. Does the winter get you down? Do you feel like “hibernating” until springtime?

Light therapy pioneer Norman E. Rosenthal, M.D., director of Light Therapy Services at the National Institute of Mental Health and clinical professor of psychiatry at Georgetown Medical School, wrote, “Surveys have shown that most people experience some alteration in mood or behavior with the changing seasons, and that for as many as one in four persons, these changes are a problem.” (p 3, Winter Blues) One possible presentation of this mood change can be Seasonal Affective Disorder, or SAD. The diagnosis of SAD is established when patients exhibit the symptoms of major depression and the more specific symptoms occurring in the wintertime (a much rarer occurrence

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Symptoms of major depression: Feeling depressed most of the day, nearly every day Feeling hopeless or worthless Low energy levels Loss of interest in activities you once enjoyed Sleep problems

can manifest at other times of the year, but the predominant season for SAD is winter). A milder version of this seasonal affliction is called simply “the winter blues.”

According to Dr. Roy Stefanik, M.D., the occurrence of SAD is usually related to major depression or bipolar disorder, and in about 20 percent of patients the symptoms worsen in the winter.

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Appetite or weight changes Feeling sluggish or agitated Difficulty concentrating Frequent thoughts of death or suicide

Symptoms of SAD: Low energy Excessive sleepiness Overeating Craving for carbohydrates Weight gain Social withdrawal

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WHAT CAUSES SAD?

The exact causes of SAD are not known, but there are several similarities among people who suffer from the disorder. In the wintertime, SAD sufferers can exhibit lower levels of serotonin (a neurotransmitter associated with mood) in the brain. They may overproduce the hormone melatonin, which regulates sleep, during the wintertime. People with SAD may produce less vitamin D (which is believed to play a role in serotonin activity and is thus associated with the symptoms of depression) in the winter.

(NIMH) However, according to Rosenthal, there is one proven culprit in seasonal depression: decreased exposure to sunlight, which occurs during shorter winter days and daylight savings time.

You know how it is; by the time you get home from work it is dark, and even on weekends it’s cold and miserable and you are less likely to participate in outdoor activities.

WHAT IS THE DIFFERENCE BETWEEN MAJOR DEPRESSION AND THE WINTER BLUES?

According to Dr. Stefanik, major depression is an impairment which often prevents the person from getting out of bed or functioning in normal daily life. It can also include feelings of hopelessness, despondency, and suicidal thoughts.

In the winter blues, the person is often able to function adequately but feels chronically down, with low energy and fatigue being predominant symptoms.

CAN SAD BE TREATED?

YES! Effective treatment is comprised of four possible components, usually used in some combination.

One component of treatment can be SSRIs (Selective Serotonin Reuptake Inhibitors), antidepressant medications that increase the levels of available serotonin in the brain. Psychotherapy, specifically cognitive behavioral therapy, is the primary therapy used for SAD. Vitamin D supplements are a possible but unproven component.

Another proven effective treatment is bright light therapy, which can mitigate the effect of drastically reduced exposure to sunlight during those dark winter days. Dr. Roy Stefanik, M.D., said, “I often recommend light therapy for patients who have depression and who notice that the winters are particularly difficult. Quite a few of my patients have found it helpful.” The light box is usually used as a supplement to other treatments, but occasionally can help on its own. It can be a first line of defense for patients who wish to avoid medication.

“there is one proven culprit in seasonal depression: decreased exposure to sunlight” SO WHAT IS LIGHT THERAPY?

It’s not just turning on more lights in the house, although that can certainly make things feel more cheerful. It involves sitting in front of a specialized light box for 20-60 minutes each day, as prescribed by your doctor or therapist.

Light therapy boxes emit 10,000 lux of white fluorescent light (significantly higher than standard indoor lighting which usually emits 100-300 lux) with a diffuser which filters out ultraviolet wavelengths (so it is not harmful to your eyes). You do not need to stare directly into the lights, so it is possible to eat, read, or work on a computer during therapy. But no, you cannot sleep during light therapy…it is necessary for the light to reach the retina of the eye.

Additional sunlight can’t hurt either; doctors also recommend getting outside for the light, fresh air, and exercise, all of which may help alleviate the symptoms of depression.

SHOULD YOU GO BUY A LIGHT BOX AND START THERAPY ON YOUR OWN?

No. Dr. Rosenthal wrote emphatically, “Any depressed person should obtain the help of a qualified professional, and the person with SAD is no exception.” (p. 96, Winter Blues) ARE THERE SIDE EFFECTS OF BRIGHT LIGHT THERAPY?

There are a few, but in general it is considered a very benign treatment.

According Dr. Stefanik, one side effect he’s seen is irritability, although he notes some irritability can be due to the patient being frustrated at having to sit still in front of the light for the prescribed amount of time.

The time of day for therapy is provided is also important. Light boxes can promote the release of the neurochemical orexin, which increases daytime wakefulness, so light therapy is best done in the mornings. Using the light box in later in the day can disturb sleep patterns.

It is also important to use this treatment for the prescribed amount of time and no more. Some people find it helpful to set a timer.

THERE IS HOPE FOR SEASONAL DEPRESSION AND THE WINTER BLUES.

According to Rosenthal, over 80 percent of people who suffer from SAD or the winter blues benefit from light therapy, which can in some cases start to help within a few days, although it is unusual for all symptoms to completely disappear. He wrote, “If the light therapy works, you should begin to feel more energetic. Suddenly, chores and daily activities no longer feel like drudgery.

Along with a physical sense of lightness, the burden of living, of carrying your body around from place to place, seems to lift, and the overwhelming need for sleep subsides. Suddenly, you feel less driven by cravings for sweets and starches…

Thinking becomes more efficient… exercise becomes less onerous…there is once again a wish to communicate, to call friends… In short, you feel human again.” (p 108, Winter Blues). ❖

Disclaimer: This article is meant as a helpful resource, not a diagnosis or recommendation. Sources: Winter Blues, Seasonal Affective Disorder: What it is and how to overcome it. By Norman E. Rosenthal, M.D., Copyright 1993, published by the Guilford Press, New York, New York. National Institute of Mental Health, Seasonal Affective Disorder: https://www.nimh.nih.gov/health/topics/seasonal-affectivedisorder/index.shtml Interview: Dr. Roy Stefanik, M.D., Fairfax Mental Health Resource for light boxes: The Sunbox Company, sunbox.com Alaska Northern Lights, alaskanorthernlights.com

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Lifetime Family Medicine is absolutely thrilled to have Dr. Helen Cho join our practice! She comes to us with 17 years of experience, offering patients a holistic approach to their healthcare. She is passionate about Family Medicine, and looks forward to working closely with you to help you achieve your optimal health! Call (703)754-0425 to book your appointment with Dr. Cho today!

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MAKE THE MOST OF YOUR HEALTH IN

20I8

Achieve your New Year’s resolutions the right way

M

any providers can relate to patients who struggle to achieve their health goals.

Christine Cardone is no exception.

“I’ve struggled myself to make healthy choices,” said Cardone, a family nurse practitioner with Novant Health UVA Health System Virginia Internal Medicine & Primary Care in Manassas, Virginia. “I’m a working mom of five children. I know it can be done!”

Cardone has managed her own cholesterol and prediabetes through a lowcarbohydrate diet—but recommends each individual follow a plan that fits with their needs.

She offers the following personal tips to adopt a healthier lifestyle in 2018.

KEEP YOUR GOALS SPECIFIC. Set small goals,

rather than big ones.

Think of the big picture and then sit down to consider your specific approach. “Rather than saying, ‘I am going to eat better and exercise more,’ set specific goals like walking briskly for 30 minutes four times per week or cutting back refined carbohydrates by 50 percent,” Cardone said.

Cardone encourages patients to steadily decrease their intake of refined sugars.

Hidden sugar lurks in many processed foods, juices and soft drinks. And “low fat” or “reduced fat” foods often have more added sugar.

Sugar is enemy No. 1 (save

tobacco) when it comes to our health,” Cardone said. “And this is not just true for people with diabetes. Consumption of added sugar, hidden sugar, and large amounts of other complex carbohydrates can cause obesity, elevated triglycerides, diabetes, and other health conditions.

“Cutting back on refined sugars and complex carbohydrates can really make a big difference. This includes anything made with flour, such as breads, cakes, cookies, pastas, and crackers.

In addition, limit foods made from potatoes, such as french fries, baked potatoes, and potato chips, and also curb foods made with corn, including tortillas and corn chips. Be careful not to drink your sugar in sweet teas or sodas.”

Always check with your primary care provider before beginning any new diet or exercise routine.

JOIN A SUPPORT GROUP. The power of peers

can bring motivation to make lasting change.

“Talking about plans, goals, and struggles can be therapeutic,” Cardone said. “Share your progress with close friends or family members. I often encourage patients to join a support group or regularly scheduled fitness class.”

“It accomplishes a few things,” she added. “Being part of a group where members are inherently pursuing

BY HOLLY MARTIN

similar goals encourages accountability. People tend to be more successful when there’s accountability. In addition, being part of a group provides emotional support.

People tend to be more successful when they feel they have emotional support from those in their lives.”

EXPECT CHALLENGES. Not everything will go exactly as planned, but sticking to a plan as much as possible can fuel longer-lasting transformation.

Cardone recommends menu planning prior to the start of the week and creating a grocery list.

“I’m a working mom to five kids,” she said, laughing. “I have to menu plan.”

Ultimately, though, no amount of planning can prepare you for every life circumstance. Stay positive and persistent.

“Recognize that no one is perfect and this is a process of growth and life change and that does not come easy,” Cardone advised. “Stay motivated and determine that you’re going to do better moving on or moving forward.”

HYDRATE. To stay on track with drinking enough water, Cardone advises her patients to purchase two 32-ounce water bottles. “Always keep one in the fridge and always have one with you,” she said.

“Try to drink one before lunch, one after lunch and one after dinner. That way

you know you’ve had all your water for the day.”

The amount of daily recommended water intake varies by age, according to the recommended dietary reference intakes.

(Note: Consult your primary care provider regarding proper fluid intake if you are on fluid restrictions due to a medical condition.)

LIFESTYLE, NOT DIET. There are many diets out there that require a tremendous amount of research and documentation. These types of high-maintenance diets can be difficult to maintain for the long term. “If that’s your personality, great,” Cardone said. “But the lifestyle you choose is heavily dependent on your personal preferences and your personality. Some don’t want to make lists, check labels on packages all the time.”

If tracking every bite is too difficult, focus on your food choices and portion control to achieve weight loss, she noted.

YES, YOU CAN! Cardone said she understands patients who feel making healthy and lasting lifestyle changes may not be possible.

“I have been there. I have struggled with my weight and health in the past. I completely understand what it is to feel overwhelmed and too busy to make these changes.

The fact that I’ve been able to improve my health in a sustainable way shows it can be done.” ❖

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Join us every second Thursday of each month from 7 - 8 pm at Join us every second Thursday of each month from 7 - 8 pm at Tribute At Heritage Village, led by Kimberly Schauber, RN-BSN HNB-BC Tribute At Heritage Village, led by Kimberly Schauber, RN-BSN HNB-BC

Tribute At Heritage Village Support Kimberly Schauber is a BehavioralSpouse Health Nurse and Board Certified Holistic Nurse.Group She has RSVP to 703.468.1895 or been practicing for over 17 years helping many families. She is also a member of APNA and has a special interestJoin in geriatric mental health, dementia and caregiver us every second Thursday ofcoaching. each month from

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Tribute At Heritage Village Hello@TributeAtHeritageVillage.com Spouse Support Group

13650 Healthcote Boulevard | Gainesville, VA 20155 RSVP to (703) 468-1895 or 703.468.1895 | Hello@TributeAtHeritageVillage.com | TributeAtHeritageVillage.com Kimberly Schauber is a Behavioral Health Nurse and Board Certified Holistic Nurse. She has been practicing for over 17 years helping many families. She is also a member of APNA and has a special interest in geriatric mental health, dementia and caregiver coaching.

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Tribute At Heritage Village Join13650 us Heathcote every second Thursday Boulevard | Gainesville, VA 20155of each month from 7 - 8 pm at

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Just

“In my mind, ART is for EVERYONE”

Mix

Mix Colors Art Studio is a unique setting for families to create and de-stress STORY & PHOTOS BY CHRISTINE CRADDOCK

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S

ays Julia Turner, owner of Mix Colors Art Studio in Bristow. This coming February will be the one-year anniversary of the opening of this fun space where children, adults, and families can create something beautiful while relaxing and enjoying time together. With a lifelong love and talent for art, after studying for a bachelor's degree in art and master’s in education and art and 17 years teaching art and graphic design at Northern Virginia Community College, Turner eventually began to seek a return to experiencing “art for the sheer pleasure of art.” She left the classroom and began to pursue ideas for bringing her enthusiasm for the craft to her community.

NT

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If water runs through it, we do it!

540.687.5232 703.771.3308 JRSNIDER.COM { JANUARY 2018 |

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When Turner began to envision the space that ultimately became the studio, there was one concept she was determined to incorporate that had nothing to do with the brick and mortar aspect. She desired for Mix Colors Art Studio to be a non-judgement zone — a departure from what most people experience day to day.

Especially in Northern Virginia, where our jobs and daily responsibilities can be quite overwhelming at times, Turner wanted her studio to be a place for relieving some of that stress.

“So many times I hear people in the studio say how relaxing it is to paint, color, pinch clay, or create something new with their own hands and minds,” she explains. Turner promotes free expression and encourages kids to get messy and produce anything their minds come up with, but also reminds adults to “get back to the carefree days of creating art.” This comes from her realization that adults sometimes hesitate to participate for fear of being judged and therefore may need the outlet maybe even a little bit more than kids these days.

“I really strive to create a comfortable, creative environment where all artists can freely express themselves and have creative success. In my mind, art is for everyone” says Turner.

Inspiration for Turner is derived from some artists she refers to as “the masters”: Jasper Johns, Georgia O'Keeffe, and Ansel Adams. She holds a fond appreciation for mixed media art, which means combining multiple mediums into one composition. This could involve creating art using photography, paint, wax, paper, ink, yarn, and so much more, Turner explains.

Jasper Johns is one example of a well-known mixed media artist

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whose techniques are admired, but the aspects of O’Keeffe and Adams that inspire Turner are the use of nature imagery — something she tries to incorporate into her own pieces.

But overall, “their different perspectives and applications of nature in art demonstrate that there are no standards that need to be followed.”

Deciding on the name Mix Colors Art Studio wasn’t difficult for Turner. As only a true artist would, she designed the logo first by creating a visual of colors overlapping colors to make new colors. The name just came naturally after. In the relatively short time the studio has been open, the community has supported it tremendously.

The popularity has continued to build, mostly due to word of mouth from families who have enjoyed their time there and spread the word to their own friends and family. “People come in and continuously say how nice it is to have a familyoriented art venue that serves both adults and children,” says Turner.

Although there has been a recent explosion of art-centered businesses in the local Northern Virginia area, they are not all the same. What makes Mix Colors Art Studio unique is its ability to provide opportunities for children and adults to explore all different types of art, including fused glass, pallet and canvas painting, ceramics, jewelry making, string art, and many unique crafts using all types of materials. The studio offerings include art courses, specialty classes, “walk-in and create” hours, a homeschool program, parties and events, and seasonal programs and camps. Some of the programs run in six-week sessions so that participants can really build on their skills and techniques and really delve

into the art that excites them.

Birthday parties have been a hit with families and have been booked months in advance.

The studio also offers hours when budding artists can walk in and create whatever they want with assistance but without formal instruction.

There really is something for everyone to enjoy.

Mix Colors Art Studio is located at 9110 Devlin Road in Bristow. Go to www. mixcolorsartstudio.com or add mixcolorsartstudio on social media to be notified of all the events planned throughout this next year for this bright space that adds color and creativity to lives of families in our community. ❖

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About the AUTHOR Christine Craddock is a writer, editor, photographer, wife, and mother of two adorable children. She is a faithful contributing writer for Piedmont Lifestyle Publications and has resided in Haymarket since 2006.

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s i m p l e

snow day crafts

bird seed ornaments In the snowy weather, the birds need some birdseed! Help them out with this birdseed ornament that’s fun and easy to make. what you need 1 cup coconut oil ½ cup birdseed Cookie cutters Parchment paper or wax paper. directions 1. Over low heat, melt coconut oil in a saucepan 2. Add birdseed and stir until evenly coated 3. Transfer to a new bowl and let cool until coconut oil begins to firm. You can also place it in the refrigerator for 15 minutes. 4. Place a piece of wax paper on a flat surface.

Pack the cookie cutter full of the mixture, and let set for 5 minutes.

5. Remove from cookie cutter and poke a hole in the center for string to hang the ornament. 6. Hang the ornament outside (it will soften indoors and melt)

indoor play snow Sometimes in Virginia we have a “snow day” when we didn’t really get any snow...sometimes there’s just not enough to play in, or sometimes it’s just ice and bad roads. Make your snowman inside with this easy DIY recipe that feels like real snow.

winter window clings Add a fun winter flair to your home with these homemade window clings.

They’re super easy and your kids will love making them.

what you need 3 cups baking soda 1/2 cup hair conditioner, preferably white Plastic container or large pan to use for play area

what you need Puffy paint Glitter (optional) Tape A large plastic freezer bag A winter themed template... use ours or draw your own

directions 1. Mix baking soda and conditioner together in a large bowl. 2. Stir together with spoon until somewhat crumbly in texture. Snow should be moldable, like damp sand.

3. Place snow in container and let play begin! Make snowmen, mini snow castles, and use your imagination!

4. The snow can be stored in a sealed container for future use. If it becomes dry, revive it with a little more conditioner. 5. Cleanup is easy...a quick vacuum will take care of it!

directions 1. Cut off the zipper part of the freezer bag – it will just get in the way. 2. Slide your template into the freezer bag and tape it in place.

3. Use the puffy paint to trace over the shapes on the template. 4. Use very thick strokes, and make sure all the lines are connected to each other.

5. Go wild...sprinkle with glitter!

6. Let puffy paint dry completely (24-48 hours). 7. Peel off carefully and stick on windows. For easier peeling, place in freezer for 5 minutes prior.

your creations on Facebook and tag us!

Tag us! Post photos of@piedmontlifestylemagazines

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use this template!

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read & HGBA MEMBER

greet How does your business serve the local community?

Personally, and through Long & Foster, I do a lot of little things that I hope add up to help in the community. It never ceases to amaze me how many wonderful local charities, started by local people, exist in our area. There are so many opportunities for people to give back whether with time or money. I always have so much fun and meet so many very special people when I give my time.

Sharon Ambrose Long & Foster, Gainesville 7526 Limestone Drive, Gainesville 703-615-2014 sharonambrose.com

When and why did you decide to join this company/ firm? OR When and why did you decide to start your own company?

After a defining period in my life, I realized I needed make some changes to better pursue my happiness. At Long & Foster I feel I am supported and encouraged towards my goal of continually striving for excellence through experience and education.

Please share one of the greatest moments you’ve experienced in your current profession.

There are so many, it truly is hard to pick just one. I guess what comes to mind is after I helped a repeat client family get into their new home, I called to see how they were enjoying the home; the texted response was a picture of a wooden sign they had made to hang at the end of their driveway that said, “Almost Heaven.” I love when I visit my past clients, and whether it has been six months or six years, they show me around and all they have done and I can just feel their joy. I am so privileged to be able to be part of that happiness.

Tell us about your experience with the HGBA. How has it supported you in your local business?

I am so happy that I was invited to be part of this wonderful

organization. I have met some of my 5-star vendors; found out about organizations I otherwise would not have known existed; made friends; learned about local issues; gathered some great business knowledge and have had fun doing it! You really can’t ask for more than that.

What are the top three business tips and tricks can you offer other professionals?

1) Surround yourself with successful people and study them and their habits. 2) Stay connected with your past clients; word of mouth is the best advertising available. 3) Love what you do and strive to do it very well.

Are you from this area? If not, what brought you here and what do you like about our town?

I grew up in Erie, Pennsylvania.

After I received my undergraduate degree, a good friend said she was coming to Washington to look for a job and did I want to come along. Well, I wasn’t doing anything else that week! I fell in love with the whole area and have now called it home for well over 30 years.

Aside from the obvious things we have available to us, I am happy my kids grew up in a very diverse area and they understand the strength that diversity can bring to a community. We can sure use more respect and acceptance in our world.

What is your favorite season in this area, and why?

I love all the seasons, but, if I had to select one, I guess it would be fall. I really like the cooler weather, fall colors, anticipation for the holidays, and, of course, football!

What are some hobbies you enjoy?

I recently trained for the Avon 39 Mile Walk to End Breast Cancer and realized how much I enjoy walking. I listen to an uplifting podcast or motivational book and always come home tired but re-

energized at the same time.

What is your favorite restaurant?

Musashi! Best Yum-Yum sauce ever! All their cooks are fabulous, I am a bit partial to Joey.

What is your favorite local high school sports team?

Battlefield! Go Bobcats! It is a great school filled with great kids and great adults.

Are you involved with any nonprofits? If so, which one(s) and why?

I think my favorite is a newer group, Gratitude Ladies. A group of us get together once a quarter and listen to pitches from three local charities, then we vote on which group will get all our contributions for that quarter. It is nice, as a group, to be able to give a large check to the organizations so they can put it to good use.

Our membership is not full yet if someone is looking for a great group. I am also learning about so many charities I otherwise wouldn’t have known existed.

Some of my other favorites are Sweet Julia Grace Foundation, Healing Hearts Respite Foundation, Service Our Willing Warriors, Carried to Full Term… so many more. Like I said earlier, the good in our community never ceases to amaze me. Any way you can share a little kindness in our world is always a great thing.

What was your first job, or your most interesting job prior to your current profession?

In my past life I spent 15 years as a business manager for a government relations firm in Washington D.C., R. Duffy Wall & Associates. Duffy was a wonderful boss/friend and I enjoyed my time there tremendously. It was fast paced, exciting, and fun; I really felt like we had our hands on the pulse of the country. Life changes, and now I love being a Realtor and being able to help people find their home. ❖

The Haymarket Gainesville Business Association was established in 1990 and is the premier association supporting business and community involvement in the Haymarket-Gainesville area. They offer a forum for information sharing and contribute to community projects that positively impact businesses and residents. Want to learn more? Visit www.HGBA.biz

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2018Membership Directory

Since 1990, the Haymarket- Gainesville Business Association has worked to build a professional presence in our community by offering businesses and organizations a way to connect and grow. The HGBA works to meet the needs of our growing area and can be often seen at community events that positively impact businesses and residents. With over 100 members, the HGBA is the strongest representative business organization in Western Prince William County. Take a look at the Member Directory, these folks are your neighbors and friends. Find one or two and show them support this year as they work to make our community even better!

Banking Accounting and Bookkeeping Hendershot, Burkhardt & Associates-Certified Public Accountants SARAH JOHNSON

sarah@hbacpas.com 703-361-1592 7525 Presidential Lane Manassas, VA 20109 www.hbacpas.com

SHARON BARONCELLI

director@shenandoahcountychamber.com 540-459-2542 103 S. Main Street Woodstock, VA 22774 www.shenandoahcountychamber. com

Myerson & Myerson CPAs

The Fauquier Chamber of Commerce

PRISCILLA MYERSON

JOE MARTIN

pnm@mandmcpas.com 703-753-1040 5618 Swift Creek Court Haymarket, VA 20169 www.mandmcpas.com

joe@fauquierchamber.org 540-347-4414 98 Alexandria Pike, Suite 25 Warrenton, VA 20186 www.fauquierchamber.org

Surabian, P.C.

Attorney

SANDRA SURABIAN

Where Business Meets Community HGBA.biz

Shenandoah County Chamber of Commerce

sandra.surabian@cpa.com 703-335-1040 7440 Heritage Village Plaza, Suite 102 Gainesville, VA 20155 www.surabianpc.com

Kensington Vanguard National Land Services

Middleburg Bank, a Division of Access National Bank AMELIA STANSELL

astansell@middleburgbank.com 540-878-2810 530 Blackwell Rd Warrenton, VA 20186 www.middleburgbank.com

Sandy Spring Bank PHIL HICKS

phicks@sandyspringbank.com 703-981-4061 14231 Willard Rd, Suite 100 Chantilly, VA 20151 www.sandyspringbank.com

The Fauquier Bank ELLEN WINSTON

ellen.winston@tfb.bank.com 703-335-7887 15240 Washington Street Haymarket, VA 20169 www.fauquierbank.com

Union Bank & Trust

The Farm at Broad Run Design Center and Brewery MICHELLE DEWITT

mdewitt@thefarmatbroadrun.com 703-932-6001 16015 John Marshall Highway Broad Run, VA 20137 www.thefarmbreweryatbroadrun. com

Business Insurance Danaher Skewes & Associates DOUGLAS BURUM

dburum@danaher-skewes.com 703-334-2468 10694 Crestwood Dr Manassas, VA 20109 www.danaher-skewes.com

Camps Chip Rohrs Soccer Camp EE CHIP ROHR

crohrsoccer@comcast.net 703-368-3000 PO Box 71 Manassas, VA 20108 www.chiprohrsoccer.com

JENNIFER MCCARTHY

RAY KNOTT

Animal Services

jmccarthy@kvnational.com 703-794-2101 7001 Heritage Village Plaza Gainesville, VA 20155 www.KV-DCMETRO.com

raymond.knott@bankatunion.com 540-349-9675 37 E. Main Street Warrenton, VA 20186 www.bankatunion.com

A Dogs Day Out Haymarket

Lloyd Law, PLLC

United Bank

ANDREA PAYNE

BARBARA LLOYD KESSINGER

SHALINI KAPUR

andreabpayne@pobox.com 703-929-6333 15073 Valhalla Ct Haymarket, VA 20169 www.adogsdayout.com

blk@lloydlawpllc.com 571-213-7483 15033 Walking Stick Way Haymarket, VA 20169 www.lloydlawpllc.com

Walking with a Friend RONI CAMPBELL CPDT-KA,

The Law Offices of Clay & Lofaso, PLLC

shalini.kapur@bankwithunited. com 571-248-8800 7905 Heritage Village Plaza Gainesville, VA 20155 www.bankwithunited.com

KPA-CTP

STEPHEN LOFASO

SAMIR PATEL

ImagiNation Learning Center

ronicampbell@yahoo.com 703-975-9055 7813 Ontario Rd Gainesville, VA 20155 www.walkingwithafriend.com

slofaso@clay-lofaso.com 703-754-0503 7430 Heritage Village Plaza, Suite 202 Gainesville, VA 20155 www.clay-lofaso.com

samir.r.patel@wellsfargo.com 540-360-5343 725 Jackson Street Suite 104 Fredericksburg, VA 22401 www.wellsfargo.com

GINA DAVIS

Association/Chamber Prince William Chamber of Commerce

Background Checks

Wells Fargo

Brewery

Catering A la Carte Catering + Event Design KAREN BAKER VELESZ

karen@alacartecaters.com 703-754-2714 6608 James Madison Hwy Haymarket, VA 20169 www.alacartecaters.com

Child Care

gdavis@imaginationlearning.net 703-754-8566 14421 Newbern Loop Gainesville, VA 20155 www.imaginationlearning.net

Cleaning Services

Verify Vetting Solutions, LLC

Old Bust Head Brewing Company

PATTY TRACY

DERRON MCDUFFEE

JULIE BROADDUS

STEPHANIE MONGUE

ptracy@pwchamber.org 571-765-1880 9720 Capital Court, Suite 203 Manassas, VA 20110 www.pwchamber.org

verify.vetting@gmail.com 319-750-2297 14463 Yellow Tavern Court Haymarket, VA 20169 www.verifyvetting.com

julie@oldbusthead.com 540-349-8049 7134 Farm Station Road Warrenton, VA 20187 www.oldbusthead.com

mybbc10@gmail.com 703-628-7804 10233 Lees Mill Rd Warrenton, VA 20186 www.mybusybeecleaning.com

Busy Bee Cleaning, LLC

Financial Services Edward Jones DEBORAH TRNKA

Nellys Services Inc. NELIDA ARENAZA

nelly@cleanhomesva.com 7417 Carver Rd. Gainesville, VA 20155

Remarkably Clean Bins, LLC MERV OLDS

rcleanbins@gmail.com 571-261-1258 P.O. Box 1027 Haymarket, VA 20168 www.rcleanbins.com

Copier MP Copiers MAUREEN BLAKE

mblake@mpcopiers.com 703-369-2575 9104-M Manassas Dr Manassas, VA 20111 www.mpcopiers.com Counselor

Gina Binder, M.A., Resident in Counseling GINA BINDER

gina@ginabinder.com 571-494-1391 9300 Forest Point Circle, Suite 103 Manassas, VA 20110 www.ginabinder.com

Credit Card Processing Transaction Expert MICHAEL WHITLOCK

mwhitlock@transactionexpert. com 703-981-5486 5040 Rock Springs Road Warrenton, VA 20187 www.transactionexpertva.com

Dentist

Vint Hill Educational Services MICHAEL OLIVER

michael@vinthilles.com 540-428-5379 PO Box 861422 Warrenton, VA 20187 www.vinthilles.com

Entertainment Bingo the Clown/Newventure Entertainment LLC CAROL COLLINS

gr8entertainers@gmail.com 703-743-2596 6570 Alderwood Way Gainesville, VA 20155 www.partyco-op.com

Club-eclipse/ Eclipse Entertainment LLC JASON FLIS

Jasonflis@club-eclipse.com 703-508-9399 5615 Wellington Rd Suite 101 Gainesville, VA 20155 www.Club-Eclipse.com

Hylton Performing Arts Center JACQUELINE CONNOR

jconnor8@gmu.edu 703-993-7150 10900 University Blvd MS 5D2 Manassas, VA 20110 www.HyltonCenter.org

The Fringe Benefits Band BRUCE MOORE

bruce@thefringebenefitsband. com 703-220-3093 9239 Bayberry Ave Manassas, VA 20110 www.thefringebenefitsband.com

Awesome Smiles Dental Center

Event Planning

DR. TONTRA LOWE

Perfectly Planned

drlowe@awesomesmilesva.com 571-261-2600 6468 Trading Square Haymarket, VA 20169 www.AwesomeSmilesVA.com

VERONICA HENSLEY

Dentist Of Gainesville

veronica@perfectlyplanned.us 703-975-3771 2230 Youngs Drive Haymarket, VA 20169 www.perfectlyplanned.us

TANYA LEWISTON

Simplicity Events by Johanna

LewistonT@pacificdentalservices. com 571-298-8279 8140 Stonewall Shops Sq. Gainesville, VA 20155 www.DentistofGaineville.com

JOHANNA SCHUBERT

Education Discover and Explore Science Education Foundation MEG DOPPEE

meg@discoverandexplore.org 571-308-6743 14213 Town Commons Way Gainesville, VA 20155 www.discoverandexplore.org

The Goddard School at Gainesville

johanna@simplicityeventsonline. com 703-398-7617 6724 Maxwell Ave Warrenton, VA 20187 www.simplicityeventsonline.com

Event Venues Heritage Hunt Golf & Country Club CARY MUIRHEAD

cary.muirhead@uptoparmanagement.com 703-743-2005 6901 Arthur Hills Drive Gainesville, VA 20155 www.heritagehunt.net

LISA O'BRIEN

Stonewall Golf Club

gainesvilleva@goddardschools. com 571-222-5576 7801 Heritage Village Plaza Gainesville, VA 20155 www.goddardschool.com

JUANITA OLSON

jolson@stonewallgolfclub.com 703-753-6156 15601 Turtle Point Drive Gainesville, VA 20155 www.stonewallgolfclub.com

deborah.trnka@edwardjones.com 571-248-8267 5300 Merchants View Square Suite 100 Haymarket, VA 20169 www.edwardjones.com

Edward Jones MARK MILLER

mark.miller2@edwardjones.com 703-753-2945 15111 Washington Street Suite 117 Haymarket, VA 20169 www.edwardjones.com/mark-miller2

George Mason Mortgage RUTH SMITH

rsmith@gmmllc.com 703-580-0377 9393 Forestwood Lane Manassas, VA 20110 www.gmmllc.com/rsmith

Heltzel Mortgage Team ROB HELTZEL

loanphd@aol.com 703-368-9248 9393 Forestwood Lane Manassas, VA 20110 www.gmmllc.com/rheltzel

TowneBank Mortgage MARIA VASILAKOS

maria.vasilakos@townebankmortgage.com 571-334-3299 11781 Lee Jackson Memorial Highway Suite 400 Fairfax, VA 22033 www.mariaplusloans.com

Wood Smith Advisors

Donna Wood donnawood@woodsmithadvisors. com 703-753-8222 3841 Clifton Manor Place Haymarket, VA 20169 www.woodsmithadvisors.com

Your College Planning Coach LUANNE LEE

luanne@yourcollegeplanningcoach.com 703-928-9036 70 Main Street Suite 23 Warrenton, VA 20186 www.yourcollegeplanningcoach. org

Government

Heritage Financial, LLC

The Town of Haymarket

ROBERT MOON

KIMBERLY MURRAY

rmoon@heritagefinllc.com 703-754-1233 7001 Heritage Village Plaza St. 190 Gainesville, VA 20155 www.HeritageFinLLC.com

kmurray@townofhaymarket.org 703-753-2600 15000 Washington Street #100 Haymarket, VA 20169 www.townofhaymarket.org

Howard & Associates, Ameriprise Financial

Graphics, Creative Services

GARY A. HOWARD, CFP JD

gary.a.howard@ampf.com 703-753-2955 7001 Heritage Village Plaza Suite 240 Gainesville, VA 20155 www.ameripriseadvisors.com/ gary.a.howard/profile

Meridian Financial Partners NATHAN GILBERT

nathan@meridianfinancialpartners.com 540-878-5452 39 South 4th St. Warrenton, VA 20186 www.meridianfinancialpartners. com

Merrill Lynch KARL LOEHLE

karl.loehle@ml.com 703-734-8175 8075 Leesburg Pike Suite 600 Vienna, VA 22182

Primerica STEVE KUBIN

stevekubin@gmail.com 703-330-4533 8700 Centreville Road Suite 8696 Manassas, VA 20110 www.primerica.com/kubin

Reverse Mortgage Fairway Independent Mortgage Corporation TODD JARVIS

Todd.Jarvis@fairwaymc.com 703-371-1469 7001 Heritage Village Plaza Suite 250 Gainesville, VA 20155 www.ReverseTodd.com

Cranberry Marketing Associates, LLC JEROLE NELSON

jerole@cranberrymarketing.com 571-248-6973 15850 Hunton Lane Studio B Haymarket, VA 20169 www.cranberrymarketing.com

Health & Wellness Gainesville Holistic Health Center STEPHANE PROVENCHER

drs@ghhcenter.com 571-248-0695 8006 Crescent Park Drive Gainesville, VA 20155 www.ghhcenter.com

Gateway Chiropractic DR. ALICIA HAUPT

chirosportsmom@aol.com 703-244-5440 7439 Linton Hall Road Gainesville, VA 20155 www.gateway-chiropractic.com

Health and Hope for Life DEBBIE POW

coachdebbiepow@gmail.com 301-752-3429 15315 Golf View Dr. Haymarket, VA 20169 Bit.ly/thebestinhealth

Le-Vel TONI FARTHING

changedthriver@gmail.com 571-436-8975 14024 Flying Feather Ct Gainesville, VA 20155 www.changedthriver.le-vel.com

Insurance

Wellness Solutions, Inc.

Bigoski Insurance Agency

TIMOTHY HIPP

Lighthouse Chiropractic MICHAEL GAITONDE

Lighthousechiro@gmail.com 571-248-6488 7310 Heritage Village Plaza Gainesville, VA 20155 www.lighthousechiro.com

Live Life Well, LLC KAREN DAVID

karen@livelifewellconsulting.com 540-219-1797 70 Main Street Suite 23 Warrenton, VA 20186 www.livelifewellconsulting.com

Manassas Park Community Center JASON SHRINER

j.shriner@manassasparkva.gov 703-335-8872 99 Adams Street Manassas Park, VA 20111 www.manassasparkcommunitycenter.com

Medical Massage Specialties, LLC BRIAN COOPER

bcoopercmt@gmail.com 703-686-4092 10600 Crestwood Drive Manassas, VA 20109 www.medicalmassagespecialties. com

Mizani Fitness TASHIKA HUSSEY

info@mizanifitness.com 855-991-9790 P. O. Box 173 Gainesville, VA 20156 www.Mizanifitness.com

Movement Fitness MARCUS BRUGGER

Where Business Meets Community HGBA.biz

movementfitstudios@gmail.com 703-371-5453 7669 Limestone Drive Suite 108 Gainesville, VA 20155 www.movementfitnessgainesville. com

Novant Health UVA Health System KIM GOLANSKI

k.golanski@novanthealth.org 703-369-8680 8700 Sudley Road Manassas, VA 20110 www.NovantHealthUVA.org

sales@wsifitness.com 540-349-9080 P.O. Box 349 The Plains, VA 20198 www.wsifitness.com

Healthcare Blue Ridge Orthopaedic & Spine Center JEFFREY HOLLIS

jhollis@broava.com 540-347-9220 52 W. Shirley Ave Warrenton, VA 20186 www.broava.com

Heart Matters Home Health Care CINDY MAY

cindy@heartmattershhc.com 703-368-3323 9133 Acadia Park Drive Bristow, VA 20136 www.heartmattershhc.com

Home Health Options Group DAN TAUBKEN

dtaubken@hhogroup.com 703-622-3343 3955 Pender Drive #130 Fairfax, VA 22030 www.hhogroup.com

Lifetime Family Medicine LINDSEY KLINGENSMITH

LBell@priviamedicalgroup.com 703-754-0425 14535 John Marshall Highway Suite 105 Gainesville, VA 20155 www.ltfm.net

Patient First CHARMEKIA MARTIN

charmekia.martin@patientfirst. com 703-652-1572 11325 Random Hills Road Suite 310 Fairfax, VA 22030

Visiting Angels LEAANN FRITSCH

lfritsch@visitingangels.com 703-530-8811 9161 Liberia Avenue Suite 203 Manassas, VA 20110 www.visitingangels.com/assisted-senior-care-manassas-virginia-20110_116

Home Improvement

Off the Beaten Path Yoga

Baden Contracting

BETHANIE PITSKY

COREY BADEN

yogaforyourjourney@gmail.com 850-377-3449 PO Box 229 Haymarket, VA 20168

corey.baden@gmail.com 571-641-1051 2607 Tenerife Road Catlett, VA 20119 www.badencontracting.com

RxR3 Recovery Lounge TIMOTHY HIPP

Fichtner Services Inc.

robin.demarco@rxr3pro.com 540-349-9080 P.O. Box 349 The Plains, VA 20198 www.rxr3pro.com

JOHN AND KATHY FICHTNER

The Professional Human

ficserv@gmail.com 703-754-3065 4807 Maurine Ct Gainesville, VA 20155 www.FichtnerServicesInc.com

TOM BIGOSKI

Kemper Carpet & Flooring TAMMY TITUS

tammy@kempercarpet.com 571-722-3232 7937 Stonewall Shops Square Gainesville, VA 20155 www.Kempercarpet.com

Pendleton Homes & Remodeling TOM PENDLETON

pendletonhomes@gmail.com 703-356-2436 6819 Elm Street McLean, VA 22101 www.PendletonHomes.net

Project Mend-A-House JODIE HOUSER

jodie@pmahweb.org 571-494-5577 9500 Technology Drive Suite 101 Manassas, VA 20110 www.pmahweb.org

SonLight Window Coverings SAMI MEYERS, SHOP AT HOME CONSULTANTS

sami@sonlightwindowcoverings. com 703-754-9000 Gainesville, VA 20155 www.sonlightwindowcoverings. com

HouseMaster of Bull Run JOHN MURRAY

John.Murray@HouseMaster.com 571-393-3311 11106 Bristow Road Bristow, VA 20136 www.housemaster.com/591

Home Staging Simply Divine Decorating and Staging HOPE CHANG

simplyhchang@gmail.com 703-283-6997 1950 Doe Ridge Ct Haymarket, VA 20169 www.simplydivinedecoratingandstaging.com

Hospitality Acme Paper GINGER PAYNE

gpayne@acmepaper.com 703-364-8186 11924 Ricketts Battery Drive Bristow, VA 20136 www.acmepaper.com

tom@bigoski.com 571-222-7819 7915 Lake Manassas Dr #303 Gainesville, VA 20155 www.bigoski.com

Farmers Insurance Janice S. Sutton Agency Inc JAN SUTTON

jsuttoninsurance@aol.com 703-369-4127 10682 Crestwood Drive Suite A Crestwood Professional Center Manassas, VA 20109 www.farmersagent.com/jsutton

Freeman & Sherburne, Inc. BOB OVEISSI

Bob@myagent.bz 703-938-8070 7440 Heritage Village Plaza Suite 101 Gainesville, VA 20155 www.myagent.bz

GEICO DAVE STINSON SR

dstinson@geico.com 703-754-3555 6446 Trading Square Haymarket, VA 20169 www.geico.com/nova

New York Life ARIEL GOLDCHAIN

agoldchain@ft.newyorklife.com 703-866-3900 12724 Bombay Way Woodbridge, VA 22192 www.arielgoldchain.nylagents.com

Select Benefit Solutions/Aflac AMY LEDDON

amy_leddon@us.aflac.com 540-878-8426 PO Box 191 Sumerduck, VA 22742 www.aflac.com/amy_leddon

State Farm CAROLA SALINAS

carola@carolasfarm.com 703-753-7766 7915 Lake Manassas Dr. Suite 202 Gainesville VA 20155 www.carolasfarm.com

State Farm Insurance Warrenton CARMEN RIVERA

carmen@carmenriverainsurance. com 540-347-1566 251 W. Lee Highway Ste 237 Warrenton, VA 20186 www.carmenriverainsurance.com

The Harvey Insurance Agency

Inn at Evergreen

BILL HARVEY

LISA SMITH

innkeeper@evergreencc.org 571-222-7030 15890 Berkeley Dr. Haymarket, VA 20169 www.innatevergreen.com

bill@harveyinsuranceagency.com 703-378-2886 7320 Heritage Village Plaza Suite 101 Gainesville, VA 20155 www.harveyinsuranceagency.com

HR Services

Interior Decorating

KAREN KING

Golden Rule Builders, Inc.

The Marlo Company, Inc.

Interior Eloquence

professionalhuman13@gmail.com 540-680-1290 9567 James Madison Hwy Warrenton, VA 20187 www.theprofessionalhuman. wordpress.com

DENNIS TAYLOR

MARLO THOMAS WATSON

CHERYL KINSEY

dtaylor@goldenrulebuilders.com 540-788-3539 3409 Catlett Rd. Catlett, VA 20119 www.goldenrulebuilders.com

Marlo@themarlocompany.com 571-285-8127 4196 Merchant Pl Ste 353 Woodbridge, VA 22192 www.themarlocompany.com

cheryl@interioreloquence.com 703-909-9013 7929 N. Saddle Ridge Ct. Catlett, VA 20119 www.InteriorEloquence.com

Healing HeARTS Mobile Art Studio

Non-Profit Organization

IT Services CMIT Solutions of Centreville CHRIS ALBRIGHT

calbright@cmitsolutions.com 703-881-7738 10432 Balls Ford Rd Ste 300 Manassas, VA 20109 www.cmitsolutions.com/centreville

American Legion Post 1799 Northern Virginia Business Law, PLLC BRADLEY MCCONNELL

bmcconnell@novabizlaw.com 571-248-0534 14551 Chamberry Cir Haymarket, VA 20169

Crysis Averted

Patriot Process Service

JAMES JACOBS

CHARLES PROFFITT

info@crysisaverted.com 540-406-9101 10908 Courthouse Rd Ste 251 Fredericksburg, VA 22408 www.crysisaverted.com

info@patriotprocess.com 703-385-5300 3900 Jermantown Rd Suite 300 Fairfax, VA 22030 www.PatriotProcess.com

Landscaping

Marketing

Cornerstone Landscape

AJAK Promotions & Apparel

TERRI AUFMUTH

ANDREW OLSON

gardnbds@comcast.net 703-754-2843 PO Box 504 Haymarket, VA 20168 www.cornerstonelandscape.com

ajakpromo@comcast.net 703-209-2914 10130 Crashing Thunder Place Nokesville, VA 20181 www.Ajakpromo.com

The Grounds Guys of Gainesville

American Solutions, Printing and Promotions

FRANK MILIHRAM

PAT ENNIS

owner.gainesvilleva@groundsguys.biz 571-222-6507 4570 Lawnvale Drive Gainesville, VA 20155 www.groundsguys.com/gainesville-virginia/

pat@asb-va.com 703-753-3733 10070 Greenwich Wood Dr. Nokesville, VA 20181 www.asb-va.com

Wilson Lawn Care Services, LLC DUANE WILSON

duane@wilsonlawncareservices. com 703-851-9005 9863 Arrowood Drive Manassas, VA 20111 www.wilsonlawncareservices.com

Legal Services Bristle & Yi Law ANNA BRISTLE

abristle@bristleyilaw.com 703-454-0701 9200 Church St Ste 202 Manassas VA 20110 www.bristleyilaw.com

LegalShield RUSSELL PARKER

russellparker@legalshieldassociate.com 540-272-0554 PO Box 241 Catlett, VA 20119 www.legalshield.com/hub/russellparker

LegalShield KIMBERLY SULTON

kimmyo46@gmail.com 800-559-9407 4507 Old Field Drive Gainesville, VA 20155 www.legalshield.com/hub/mybusiness2017

McCarthy & Akers, PLC MARIA BOYLES

mboyles@mccarthyakers.com 540-347-6021 8140 Ashton Ave. Suite 112 Manassas, VA 20109 www.mccarthyakers.com

Direct 2 Consumer Marketing, dba Money Mailer BRANDY BARNEY

bbarney.d2c@gmail.com 540-412-3327 400 Holiday Ct Ste 106 Warrenton, VA 20186 www.Direct2ConsumerMarketing. com

Freespeak Media, LLC CHRISTINA CHEE

Chris@ColonialRoads.com 714-420-6088 5790 Waterloo Bridge Cir Haymarket, VA 20169 www.ColonialRoads.com

Get Social With Liz - Social Media Consulting LIZ WITT-LEE

getsocialwithliz@gmail.com 703-927-3962 9410 Beauregard Ave Manassas, VA 20110 www.getsocialwithliz.com/services/Marketing

New Media Horizons, LLC. JOE TURPIN

joe@newmediahorizons.com 703-232-6004 10064 Broadsword Drive Bristow, VA 20136 www.newmediahorizons.com

Your Biz Social DAVID REDABAUGH

dave@yourbizsocial.com 703-328-2653 2111 Youngs Drive Haymarket, VA 20169 www.yourbizsocial.com

Patti Engle

pengle53@comcast.net 540-718-1229 Warrenton, VA 20186

KEN MORRIS

kenmorris@global-inv.com 703-378-0717 5534 Roan Chapel Drive Haymarket, VA 20169 www.alpost1799.org

BARN Community Housing BOND CAVAZOS

bond.cavazos@outlook.com 904-507-1148 9541 Linton Hall Road Bristow, VA 20136 www.barninc.org

Carried To Full Term FRANCES ROBIN

director.carriedtofullterm@gmail. com 571-606-1593 6740 Fayette Street Haymarket, VA 20169 www.carriedtofullterm.org

CASA Childrens Intervention Services, Inc. CHARLYN HASSON-BROWN

DIANA CERCY

dcercyhealinghearts@gmail.com 703-895-4724 6215 Conklin Way Haymarket, VA 20169 www.healingheartsmobileartstudio.org

Healing Hearts Respite Foundation KIM SPROLES

ksproles@healingheartsrespitefoundation.org 703-309-2967 4530 Dogwood Tree Ct Haymarket, VA 20169 www.healingheartsrespitefoundation.org

Hospice Support of Fauquier County LAUREN KRASTINS

Lauren@hospicesupport.org 540-347-5922 42 North Fifth Street Warrenton, VA 20186 www.hospicesupport.org

Impact Club RYAN SLOPER

casaadmin@casacis.org 703-330-8145 9384 Forestwood Lane Suite C Manassas, VA 20110 www.casacis.org

ryantsloper@gmail.com 3302 Old Bridge Rd Woodbridge, VA 22192 www.MakeImpactClub.com

Comfort Cases

JASON PARSONS

TERRI STEVENS

tstevens@comfortcases.org 703-489-7017 12282 Scotts Mill Drive Bristow, VA 20136 www.comfortcases.org

Dominion Woman's Club ROSEMARY BOETTKE

rboettke@gmail.com 703-989-5757 5017 Desert Forest Court Haymarket, VA 20169 www.dominionwomansclub.org

Dominion Woman's Club DEBORAH JEWELL

djewell316@aol.com 703-499-3046 5709 Wheelwright Way Haymarket, VA 20169 www.dominionwomansclub.org

Feeding Friends

Ann Rychlik nextflightann@yahoo.com 703-582-7220 13710 Milestone Dr Gainesville, VA 20155 www.gumchurch.com

Haymarket Church, A Campus of St. Thomas United Methodist Church BRIAN JOHNSON

Keep Prince William Beautiful jparsons.wv@gmail.com 304-993-2524 4391 Ridgewood Center Dr F Woodbridge, VA 22192 www.kpwb.org

Leadership Prince William KATHY BENTZ

kathy@leadershipprincewilliam. org 571-765-7568 Leadership Prince William 9720 Capital Court Suite 204 Manassas, VA 20110 www.LeadershipPrinceWilliam.org

Rainbow Therapeutic Riding Center INGA JANKE

rainbow@rainbowriding.org 703-754-6159 PO Box 479 Haymarket, VA 20168 www.rainbowriding.org

Serve Our Willing Warriors SHIRLEY DOMINICK

finance@willingwarariors.org 571-248-0008 16013 Waterfall Road Haymarket, VA 20169 www.willingwarriors.org

Smart Beginnings Greater Prince William

brian.johnson@haymarketchurch. org 703-688-2546 14951 Washington Street Haymarket, VA 20169 www.haymarketchurch.org

KENDRA KIELBASA

Haymarket Regional Food Pantry

The Sweet Julia Grace Foundation

EILEEN SMITH

JASON KNIGHT

efsmith11@gmail.com 6611 Jefferson Street Haymarket, VA 20169 www.haymarketfoodpantry.org/ history

jasonknight9802@gmail.com 571-247-5175 10042 Darnaway Ct. Bristow, VA 20136 www.SweetJuliaGraceFoundation.org

kkielbasa@SmartBeginningsGPW.org 703-909-0086 PO Box 389 c/o SPARK Manassas, VA 20108 www.SmartBeginningsGPW.org

Office Furniture & Products MP Copiers, Inc. MARK YINGLING

DIANNE LEMANSKI

Paws and Claws Photography MEGAN BADEN

myingling@mpcopiers.com 703-369-2575 9104 Manassas Drive Manassas, VA 20111 www.mpcopiers.com

pawsandclawsphoto@gmail.com 571-641-1044 2607 Tenerife Road Catlett, VA 20119 www.pawsandclawsphotography. com

Payroll Services

Physical Therapy

PrimePay DOUG CALDWELL

dcaldwell@primepay.com 703-851-5414 14200 Park Meadow Drive Suite 115-S Chantilly, VA 20151 www.primepay.com

Advantage Physical Therapy & Rehabilitation, LLC JIM ARAM

jim.aram@aptronline.com 703-753-1005 7560 Gardner Park Drive Gainesville, VA 20155 www.APTRonline.com

Personal Services

Evergreen Clinic

Errand Works, LLC

JACQUELINE STILES

JENNIFER WELLINGTON

jennifer@errandworksva.com 703-881-1599 10212 Oxfordshire Dr. Nokesville, VA 20181 www.errandworksva.com

OverwhelmedHow CaniHelp,LLC BARBARA STOHLMAN

overwhelmedhowcanihelp@ yahoo.com 703-508-3056 Warrenton, VA 20186 www.OverwhelmedHowCaniHelp. com

Zenquility CHRISTINA AMMERMAN

christina@zenquility.com 703-625-4730 14540 John Marshall Hwy Suite 211 Gainesville, VA 20155 www.zenquility.com

Pest Control Services Mosquito Joe DENNIS CORRIGAN

Where Business Meets Community HGBA.biz

Keller Williams Realty

dcorrigan@mosquitojoe.com 571-222-6302 5501 Mechants View Square Suite 757 Haymarket, VA 20169 www.NorthernPrinceWilliamCounty.mosquitojoe.com

Pets & Veterinary Dominion Valley Animal Hospital JOHN RICKARD

ap@dvvets.com 703-753-4444 5371 Merchants View Sq Haymarket, VA 20169

Photography Aerial Portfolios, LLC SCOTT MACRI

scott@aerialportfolios.com 15060 Gaines Mill Circle Haymarket, VA 20169 www.AerialPortfolios.com

info@evergreenclinicpt.com 703-753-9700 14540 John Marshall Hwy, Suite 202 Haymarket, VA 20155 www.evergreenclinicpt.com

KEL Physical Therapy KAREN LONGE

ptwithkel@gmail.com 540-422-0020 6379 Airlie Road, P.O. Box 1299 Warrenton, VA 20187 www.KEL-PT.com

Rapid Rehabilitation, PCGainesville Location SHANNON PHILLIPS

shannon.phillips@rapidrehabilitation.com 703-754-4450 14370 Lee Hwy. Ste. 104 Gainesville VA 20155 www.rapidrehabilitation.com

Professional Consulting Battlefield Telecom Consulting, LLC STEVE OVIATT

steve@battlefieldtele.com 703-468-4185 PO Box 131 Catharpin VA 20143 www.battlefieldtele.com

Mason Enterprise CenterFauquier (George Mason University) RENEE YOUNES

Professional Services A.W. Flay Tree Surgeon LLC PADRAIG FLAY

Pjflay77@gmail.com 703-507-7445 3548 Finish Line Dr Gainesville, VA 20155 www.awflaytreesurgeon.com

Dragon Ridge Home Inspections JT MCCONNELL

jt@dragonridgehomeinspections. com 703-472-8400 Dragon Ridge, 17018 Waterfall Rd Haymarket, VA 20169 www.dragonridgehomeinspections.com

JOE DEDEKIND

joe@joesellsva.com 703-244-8787 14091 Daves Store Ln Gainesville, VA 20155 www.joesellsva.com

Keller Williams Capital Properties ROBERT MCGLOTHLIN

Lambert Home Inspections, LLC RANDY LAMBERT

Linton Hall, Realtors

Randy@LambertHomeInspections.com 703-468-8522 9087 Cottage Loop Bristow. VA 20136 www.lamberthomeinspections. com

Public Relations ASHA Public Relations, LLC

Asha Bruot asha@ashapr.com 703-501-1625 6157 Michener Dr Haymarket VA 20169 www.ashapr.com

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35

Is My Dog or Cat in Pain?

Pain management information to help your pet

BY ETHAN MORRIS, DVM

M

any times owners will ask me, “is my pet in pain?

Does my dog or cat feel pain like we do?” The answer is a resounding “Yes.” Dogs and cats are very similar to us physiologically. How their muscles, bones, tendons, nerves, etc. respond to pain/ stimuli is identical to how people respond. How our pets communicate pain to us is where we differ.

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{ JANUARY 2018 |

How do I know if my dog or cat is in pain?

There are many indicators that our pets use to let us know they are in discomfort, including the following: • When dogs and cats are in pain they will often seem less alert or quieter.

They will be less engaging when they normally are very social and playful.

• They will hide and avoid being with other animals or people in the house.

• They may show “stiff” movements or be less willing to move when called or greeted. For example, dogs and cats with sore backs or necks will appear less

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•

•

•

likely to want to move at all.

Dogs and cats in severe pain may position their bodies in abnormal postures. For example, dogs with severe abdominal pain will appear to be “praying,” with their front legs lowered and their back legs extended.

Dogs or cats with less severe pain may seem anxious or more alert. They may pace excessively and seem agitated.

Other signs of pain in dogs and cats include panting, vocalizing, shivering, shallow breathing, and pupils that appear larger than normal.

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responses, and cause the heart, thymus glands, adrenal glands and immune system to go into a high state of activity. If this situation continues long enough some organs may become dysfunctional. In addition, the tension that the state of pain-related stress induces can decrease the animal's appetite, cause muscle fatigue and tissue breakdown, and also rob the dog or cat of essential healing sleep.

The stress that the pain causes can prevent our pets from healing.

•

•

Dogs in particular may lose their appetite when they are in pain.

When dogs and cats are lame (favoring a leg) after running, jumping, rough play, or trauma—this is an indicator that the leg is painful and they are unwilling to use the leg normally.

What is the next step once we recognize that our dog or cat is in pain?

I recommend that you contact your regular veterinarian if you believe your pet is in pain.

There are numerous causes of pain that may be a medical emergency.

What ailments can make your dog or cat be in pain?

•

•

Trauma is the leading cause of acute pain in our dogs and cats. The trauma sustained can be as severe as being struck by a car leading to fractures (if your pet is struck by a car it should be seen immediately by a veterinarian), or trauma from chasing a squirrel in the backyard.

Gastrointestinal problems can lead to abdominal pain.

Ingestion of inappropriate items, liver disease, and

•

•

pancreatitis can be agonizing, Urinary problems can be painful in dogs and cats.

Blockages due to stones in the kidneys, urethra, and ureters can be very uncomfortable.

Chronic arthritis is one of the most common types of pain we treat in veterinary medicine. As discussed earlier, our pet’s physiology is very similar to our own so when your dog or cat is diagnosed with arthritis their discomfort is similar to ours.

Arthritis can be secondary to an old injury, such as an old fracture or from a ligament tear, hip dysplasia, or degeneration due to age.

Should we treat our pet’s pain?

Yes, we should always make an effort to treat our pet’s pain. The research is conclusive that pain, especially if it is experienced over a long period of time, can actually be hazardous to a dog’s or cat’s health. The reason is that pain is a stressor and the body begins to release a set of stress-related hormones in response to that stress. These affect virtually every system in the body. They alter the rate of metabolism, cause neurological

About the AUTHOR

How do we treat our pet’s pain?

It is our goal to treat our pets appropriately for their specific diagnosed problem. With the known diagnosis, we can customize our pain management plan. Not all of the following pain medications may be beneficial for your pet, so please ask your veterinarian what is appropriate.

All pain medication should be prescribed by your veterinarian—do not use your own pain medication to treat your dog or cat. It is important to treat the underlying cause of pain to help your pet improve. The following is a list of common practices used in veterinary medicine for treating pain: • Narcotics are widely used in veterinary medicine for acute and chronic pain.

Such drugs as fentanyl, hydromorphone, morphine, and buprenorphine are commonly used in veterinary hospitals for treatment of pain associated with trauma, surgery, post-op surgical pain management, and chronic diseases.

• Non-steroidal antiinflammatories (NSAIDs) are very commonly

•

•

•

prescribed by veterinarians for treatment of pain in dogs and cats. There are a greater number of NSAIDs available for dogs than for cats. Cats metabolize some NSAIDs drugs more slowly than dogs, potentially increasing the risk of adverse drug reactions. Cats can be difficult to medicate; they often resist administration of oral medication and therefore have a limited number of options when it comes to veterinary approved pain medications.

Gabapentin or Neurontin is commonly used in dogs for acute and chronic pain.

Physical therapy can be used in pets for chronic injuries to strengthen and decrease pain from ligament and tendon injuries, back and neck pain, and old fractures from severe trauma. Veterinary physical therapists use the same modalities for our pets as are used for people, including the application of heat and cold, stretching, repeated exercises, ultrasound, laser, and water therapy.

Acupuncture is widely used in veterinary medicine. It stimulates the release of the body’s own pain-relieving and anti-inflammatory substances. Acupuncture also causes relaxation of muscles at the site of needle insertion, creating both a local and generalized painrelieving effect. In addition, acupuncture improves tissue blood flow, oxygenation, and removal of metabolic wastes and toxins.

If your pet seems to be in pain, it is always best to see your veterinarian and address the pain and its cause promptly. ❖

Dr. Morris is the director of the Surgery Division of the Veterinary Referral Center of Northern Virginia in Manassas and the owner of the practice. His experiences while working at the Audubon Zoo as a student reinforced his enthusiasm for a career in veterinary medicine. He graduated from Tufts University School of Veterinary Medicine, and then completed a one-year Small Animal Surgery/Medicine/ Emergency Internship at the Darien Animal Hospital in Darien Connecticut and a three-year surgical residency at the University of Minnesota Veterinary Teaching Hospital where he was trained in orthopedic, neurological, and soft tissue surgeries. He has special interests in cranial cruciate injuries, thoracic surgery, and juvenile hip dysplasia. Dr. Morris can be reached at 703.361.0710, ext. 3 or drmorris@vrc-nova.com.

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WITH OTHER O

(NOTVALI WITH

Training A Isn’t Enough

ll dogs need training.

They aren’t born with the boundaries we’d like them to have when it comes to being obedient in public, meeting new people, or greeting other dogs. They can be taught these things through a process called socialization. By following some specific steps, you can begin to prevent feelings of anxiety or aggression in your dog, and head off the resulting nuisance behaviors such as leash pulling and jumping up.

Fear not — progress in proper socialization is possible for your dog. He or she can grow to handle changes to their environment with minimal stress, whether it be going to a new park, or meeting new people and dogs, or just learning to be able to walk from point A to point B

Socialization is a crucial part of your dog’s life

BY ANDREW HORAN

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{ JANUARY 2018 |

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without dragging their owner to the ground. A well-socialized dog is indifferent to these types of stimuli, and will not feel overly stressed, panicked, or act out towards people or other animals.

Getting Started Ideally, all puppies would begin the socialization process shortly after birth. There is a small window of time in their early development for socialization.

Between 3 and 12 weeks of age they are very impressionable, and any experiences they have, good or bad, will have an effect on them for the rest of their lives. A little later I’ll address socialization beyond 12 weeks, but this early age is still the best time to start.

A good way to start would be introducing the dog to a variety of new situations and people. We want our dogs to be confident. We want them to trust us as owners, and know that when we give a command in any situation that it is in their best interest to follow it.

The best way to go about this is to use a lot of positive reinforcement while having them experience new things.

Positive reinforcement involves giving a dog a treat or reward during a new experience so that he will have a positive feeling about that situation in the future.

It creates a good association in a dog’s mind between an event and a reward. For this to work, you need to know what reward motivates your dog to work; it could be food, praise, a toy, or head scratching and belly rubs.

Because dogs live in the moment, they must be rewarded exactly while they are experiencing the new event in order for them to make a connection. You have about a two second window to ensure you are capturing the moment you

intended. By giving the treat too soon or too late, you may end up inadvertently rewarding them for another behavior.

Setting Boundaries One of the biggest mistakes pet owners make when socializing is thinking they need to allow their dog to greet every single person or dog they come across. While it is important to teach on-leash greetings in various locations, what you need to avoid is having your dog drag you from person to person.

Everyone loves a cute puppy, and lots of people will try to get to your dog to say hello. You need to be able to say “no” when the situation warrants. Consistently demonstrating to your dog that you are the one to decide when, where, and how he will interact with stimuli will provide much needed clarity for him in those social situations.

You have to be the advocate for your dog. Don’t be afraid to be stern with people who don’t want to listen to your request to not pet the dog. You are the one who is investing time and energy in training, not to mention you are also the one who will have to deal with the consequences if training is not done correctly.

Rescue Dogs A dog that is adopted past their prime socialization time is another story. Not all rescue dogs show their true colors on day one.

A lot of dogs give new owners a honeymoon period, when they may be on their best behavior for a month or two, but eventually they get comfortable and start pushing limits.

Most dogs that come from reputable shelters and rescue organizations are great; they can assimilate with minimal intervention. However, for those

dogs that come with certain quirks, we have to be smart, and realistic, about how we try to turn their behaviors around.

Dogs that are wildly energetic, the ones that jump all over people and drag you down the street, probably just need a good training foundation and an owner who has a plan to give him an outlet to expel that excess energy. Chances are it was those behaviors that landed him in the shelter in the first place. Unless you are a very experienced dog handler, consulting with a professional is a great way to start building a relationship. A good trainer can help you develop a plan of action to start setting boundaries and rules within the house, and get you on track for a solid foundation in obedience.

Aggression The tough dogs are the ones that come to us extremely fearful and/or aggressive. Unfortunately, proper socialization is not possible for every dog. True aggression, meaning the dog has the intent to harm or kill, is never “fixed,” it can only be managed.

There are many other forms of aggression though: food/toy

aggression (resource guarding), leash reactivity, and stranger reactivity, just to name a few.

These types of aggression can be turned around in most cases because the behavior stems from a dog’s preconceived notion that a stimulus or event is going to be a negative experience. For instance, a dog that was starved and had to fight for each meal he received is going feel that he needs to defend his food bowl so no one can take it away. We can countercondition the dog to understand that an approaching human is not a threat, but a positive experience.

By developing a solid foundation in obedience, we can also show a leash-reactive dog that we, the humans, are in charge of the walk, and we do not need their help to ward off every cyclist or jogger that comes in our vicinity.

Socialization is just one aspect of raising a well balanced dog.

Whether you are bringing home an 8-week old puppy or adopting a dog from a shelter, having a training plan in place before the dog comes home is crucial. Ensure you have the knowledge, time, energy, and patience to train and socialize right the first time so you will have a happy and healthy dog. ❖

{ JANUARY 2018 |

About the AUTHOR Andrew Horan is the owner of Citizen K9 located in Gainesville, VA. Certified in Canine Training and Behavior Modification through the Triple Crown Academy, he has been training dogs professionally since 2010. He lives in Gainesville with his wife Diane, two children, Olivia and Owen, and two dogs, Capone and Lilo.

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W

Setting SMART Fitness Goals

Specific, measurable, accountable, realistic and time-frame specific goals are the keys to achieving your fitness target.

BY COLBY SCHRECKENGOST

hen you look at a men’s or women’s fitness magazine with ”the Rock” or Heidi Klum on the cover do you find yourself wishing and dreaming you could look like that too? What about your Facebook feed with the 25 year-old ripped fitness models doing chin-ups easier than you can get out of bed in the morning?

I must confess that I wish I had that muscular, chiseled look that has made Dwayne Johnson a household name. But I also realize that although I can improve my current physique, it’s not possible for me to be built exactly like another human being. We all have DNA that is specific to us.

I want you to see yourself as an individual and not compare yourself to models, media stars or your really fit friends.

Let me be clear, it’s good, and necessary, to have goals.

But often times, the goals we set are unobtainable, and when left unmet result in a sense of failure. The intent of this article is to encourage a mindset change towards setting goals.

S.M.A.R.T. One of the best tools that I have used when creating goals with new clients is the S.M.A.R.T. approach. The acronym stands for Specific, Measurable, Accountable, Realistic, and Timeframe specific.

Let’s go through these one at a time and I’ll explain how they can relate to you, and specifically attaining your goals.

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S

SPECIFIC: Most

people come to us wanting to lose weight. I ask, what do you weigh now? “I don’t know,” they say; they’re afraid of the scale. Most people think they want to lose weight but what they are actually looking for is fat loss. Both weight loss and fat loss are specific goals, and they are measurable. The other specific way to set goals is around reductions in dress size or pant size.

M

MEASUREABLE:

Before we set goals we MUST measure! And what’s awesome about this is we now have an extremely accurate way to measure fat composition with a Bioelectrical Impedance Analysis (BIA) – a medical grade, non-invasive technology that measures body fat, lean muscle, and water in less than a minute. By using your BIA, we can set specific percent body fat loss as a goal. If you don’t know where you are trying to go, how will you know when you’ve reached your destination?

A

ACCOUNTABLE:

There are several ways to hold yourself accountable. One of the most effective that we have found is participating in a fat loss challenge. I have run 30 or more of these and can tell you they work well because of the accountability tools like turning in a food journal to be reviewed, having accountability partners, checking your name off of a chart after

each workout, or simply announcing your goal to your friends, family, and co-workers. We always suggest that you take the time to not only write down your goals and put them up where you can see them several times per day, but to also write down your “why.” What are the reasons you want to lose weight? Those reasons serve as huge motivators when the going gets tough.

R

REALISTIC: Like

I mentioned previously, set goals that are realistic and achievable. Take into consideration your height and body type, your family history, and your past mentality towards training and eating correctly. Once a client said to me “I’ve never worked out, but I want to go six days per week starting January 1.” I replied, “Well, let’s get started with two times per week and work towards the six,” which is a more realistic goal.

T

TIME FRAME:

Break your goals down into eight-week or twelve-week mini goals.

If your goal is to lose 30 pounds by the end of the year, start with losing 10 pounds by March 30.

Better yet, how about losing five percent of body fat by March 30?

Linda McGuire checks off her accountability chart at Next Level Fitness.

TIPS TO HELP YOU REACH YOUR 2018 FITNESS GOALS • Consistency is key.

Whether it’s trips to the gym or nutritional habits, nothing beats consistency.

• Find a coach. You’ll need accountability, exercise and injury recovery knowledge, food prep skills, and encouragement.

Once you have the right coach everything starts to fall into place.

• Attitude overcomes a lot of failures. Get up. Show up. Do your best.

• Track your progress.

Use a calendar, a Fitbit, check in with your coach, or even make a simple check mark on a spreadsheet on your desk at work.

• Start now! There is no better time than the present.

No one knows when that health scare is coming. Make a decision to do it and get started.

We all want to be in better shape. We all want to be healthier. Are you willing to set those personal goals and tell everybody about them?

Do you know why you want to do it? Are you willing to skip desert?

Eat a salad instead of a burger and fries or pizza?

Are you willing to get up at 5:30 a.m. and show up? Can you give up that half bottle of wine every night?

Now set those goals and get started! ❖

About the AUTHOR Colby Schreckengost is the founder/ owner/director of training at Next Level Fitness & Performance in Haymarket, which specializes in sports performance for athletes and life-changing body transformation for adults.

Next Level trains over 600 athletes per year from beginners to professionals and over 300 adult clients. Colby holds a BS and MS and is a former strength and conditioning coach at the University of Tulsa. He is a certified personal trainer and sports nutritionist. He also holds certifications with the Titleist Performance Institute and is a certified Functional Movement Screen Specialist. For more information on getting started at Next Level, please contact info@ nltraining.com or call 703-754-0161

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ENDURANCE SPORTS They may be challenging, but the rewards are great

BY JARED NIETERS

R

oughly half of Americans run or bike on a regular basis.

Marathons and triathlons are experiencing double-digit participation growth rates, and cycling has surpassed golf as the nation’s preferred casual social and business network. There are a number of reasons these sports continue to see tremendous growth.

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As most of us know, endurance sports offer significant physical benefits. Getting started can be fairly easy, they can facilitate social engagement, and they have a wide variety of health benefits. Many participants look to endurance sports as a means of weight control, but it’s certainly not the only return on your investments of time and energy.

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Despite the name, the “runner’s high” isn’t limited to runners. After any extended period of aerobic activity, participants often experience reduced anxiety and reduced sensitivity to pain–even a state of euphoria.

In addition to the runner’s high, endurance athletes often experience an overall improved mood, thanks to the stimulated production of hormones

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and other chemicals in the body that contribute to feelings of well-being.

Endurance sports may also improve overall energy levels by facilitating cardiovascular health and improved sleep. What’s more, exercising helps combat heart disease, cancer, dementia, stroke, diabetes, and high blood pressure.

One of the reasons endurance sports have seen such incredible growth in recent years is that so little is needed in order to get started.

The first step is as simple as taking a first step.

1

START EASY

Before beginning a new type of exercise, it’s always wise to consult with a physician to make sure you don’t have any underlying physical conditions that need to be addressed as you undertake a new endeavor. After that, start easy. If you’re not currently engaging in any physical activity, try a 10 to 20 minute walk.

By keeping it short and simple you make it easier to develop a habit and less likely to be discouraged by the difficulty level.

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4 2

CREATE ACHIEVABLE GOALS

Chose specific, measurable, and obtainable goals, as this will increase your chances of success.

Hitting those goals early may have a positive impact on your motivation.

3

GET SOCIAL

For many people, the social aspect of these activities also helps provide motivation and accountability– whether in person, like a running club or group ride, or online. Digital applications like Strava and Zwift allow athletes to interact with their peers all over the world in online environments. Some sites and apps can also help you track your workouts and monitor progress while engaging in friendly competition.

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PICK AN EVENT

Choose a race or non-competitive event to help provide motivation.

Having an event on the calendar can also help you organize a plan for training with easy-to-follow steps. Websites like Active.com and USAcycling.com provide extensive calendars that will help you locate fun events nearby–all searchable by date and location.

5

FIND AN EXPERT

Finding a professional to consult with can help make the experience more enjoyable, whether through advice on training or recommendations on the best gear. It’s particularly valuable to create relationships with those experts in real life, as their advice is often more reliable than what you might find online.

Entering into an endurance sport can be challenging, but the returns are great. Start slow, stick with it, and and enjoy the benefits. ❖

About the

AUTHOR

Jared Nieters is coowner of Haymarket Bicycles and founder of Mapleworks Endurance Coaching.

He has won multiple national championships in cycling and now coaches endurance athletes in a multitude of disciplines. He can be reached at info@ mapleworkscoaching. com and found on most social media sites at @ mapleworkscoach.

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