Health Journal – June 2019

™

inspiration for better living

7

Deadly Diseases

Camping for your Health

Cycling's

Latest

Craze Bar

Fight!

Ham ton

Roads

Summer Running Preview JUNE 2019 — THEHEALTHJOURNAL.ORG

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VOL. 14, NO. 13

contents

June is Men's Health Month!

PUBLISHER Brian M. Freer brianfreer@thehealthjournals.com EXECUTIVE DIRECTOR Rita L. Kikoen rita@thehealthjournals.com MEDICAL EDITOR Ravi V. Shamaiengar, M.D. EDITOR Kim O'Brien Root kim@thehealthjournals.com PRODUCTION MANAGER Ashley Ribock ashley@thehealthjournals.com ART DIRECTOR Naya Moore naya@thehealthjournals.com GRAPHIC DESIGNER/VIDEO Toria Diesburg toria@thehealthjournals.com PHOTOGRAPHERS Toria Diesburg Brian M. Freer

16

COPY EDITORS Carolyn Brandt Beth Shamaiengar CIRCULATION Ryan Bishop circulation@thehealthjournals.com

WRITERS Teresa Bergen Malcolm Cano Bob Flynn Kasey Fuqua Beth JoJack Sergio Pedemonte Kim O'Brien Root

CONNECT WITH US! 4808 Courthouse St., Suite 204 Williamsburg, Virginia 23188 Phone: (757) 645-4475 Fax: (757) 645-4473 THEHEALTHJOURNAL.ORG The Health Journal is the perfect choice to reach readers wishing to stay current on healthy trends in fitness, nutrition and the art of living an informed life. We are Hampton Roads’ premier healthy lifestyle magazine.

Copies are mailed and racked throughout the region. SUBSCRIPTION: Subscribe for $20/year.

Send a check or money order, payable to RIAN Enterprises, LLC, to the address above. Include mailing address and contact information. Notify us of any change in address.

To advertise, please contact advertise@thehealthjournals.com To contribute, please contact

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PLEASE recycle this magazine

19

22 28

26

34 Bits and Pieces 04 06 09 10 12

Staff & Writers Editor’s Note Second Opinion Well Fed: Battle of the Bars Health Briefs

Features 14 16 19 22

The Evolution of Total Knee Replacement 7 Deadly Diseases Bikepacking: Cycling's Latest Craze Insomnia: Breaking the Cycle

Lifestyle 26 28 31 34 37

Mindfulness in the Mountains Camping: The Best Way to Health & Relaxation in the Outdoors 5 Ways to Maximize Your Time in the Gym Hampton Roads Running Preview A Bash for Kids

Food & Drink 38 42

Taste Appeal: Campfire Cooking Let's Eat, Hampton Roads!

Staying Well 44 46 49 50

Accepting New Patients Health Directory Calendar Brain Teasers

38

Editor's Note

"

Summertime is always the best of what might be.

"

- Charles Bowden

I am all about summer.

Whereas autumn used to be my favorite season, when I had kids, I realized once again how much fun summer can be. School will be out, and that means long, lazy days full of sunshine. Weekends on my dad’s sailboat and afternoons of listening for the ice cream truck. Vacations in the Outer Banks or just beach days at Fort Monroe on the Chesapeake Bay. Pool days and swim meets, cookouts and Fourth of July parties. Bike rides to the park. Nights of watching fireflies in the trees.

Sure, summer means hot days and slightly less-hot nights, but that’s what airconditioning is for, right?

In last month’s Health Journal, we told you about the fun family festivals to visit this summer. This month, we offer you a list of the best 5Ks and fun runs to try out. The new Twisted Tri at the end of June at Kingsmill sounds especially interesting … yoga, meditation and running? Sounds like a great time and as an added bonus, there’s beer and wine afterward! Also this month, we talk about camping and all the health benefits it offers while spending that quality family time in the woods. If you haven’t been camping in a while, you’re missing out on the fresh air and getting back to nature.

The feeling of sitting around a campfire, phone tucked away, thinking of nothing

but that moment and the loved ones around you — that’s worth being woken by the sun and the bugs. Besides, you should be wearing bug spray!

We don’t forget about one of the best parts, either — camping food. Make sure you turn to Taste Appeal for some delicious recipes you can cook right over the fire. Remember those foil packet meals you had as a scout long ago? We’ve got the recipe right here. And we kick up the basic s’more a notch with banana boats filled with marshmallows and chocolate chips and warmed over the fire.

If you're in the mood for adventure, instead of going on vacation and traveling by car, plane or train, how about by bicycle? Check out Bob Flynn’s story about bikepacking — one of the latest trends in cycling and travel. You literally pack up your bike and hit the road! It’s a fantastic, get-your-blood-pumping way to enjoy the great outdoors.

Whatever your plans are for this summer, have the best time ever!

KIM O'BRIEN ROOT / EDITOR KIM@THEHEALTHJOURNALS.COM

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TWO STATE AND REGIONALLY RANKED HOSPITALS ON THE PENINSULA Sentara considers it a privilege to bring high quality health care to the Peninsula.

Sentara Williamsburg Regional Medical Center and Sentara CarePlex Hospital have been recognized by U.S. News & World Report as a best regional hospital.

Thank you to all the providers, nurses and clinical care teams for your ongoing commitment to the patients you see every day.

To learn more, visit sentara.com/usnews

For career opportunities, visit www.sentaracareers.com

2

ND

What is the link between hearing loss and dementia?

Allergic reactions to medications are relatively rare. Symptoms include skin rash, hives, itching, fever, swelling, shortness of breath, wheezing, runny nose, abdominal pain, vomiting and diarrhea.

Penicillin allergy is the most commonly reported medication allergy. Examples of penicillin medications include amoxicillin, Augmentin, penicillin G and ampicillin. Up to 10 percent of all patients and 15 percent of hospitalized patients report some type of penicillin reaction. However, upon further evaluation by an allergist, many of these patients are not truly allergic and may safely receive penicillin.

Patients in my practice often ask me why it is important to know they are truly allergic to penicillin. Studies have shown that patients who are administered non-penicillin antibiotics are at higher risk for the development of antibiotic-resistant infections.

Additionally, health care costs are higher when patients are administered non-penicillin antibiotics.

Penicillin-allergy testing is accurate, quick and mildly painful.

The testing involves scratch testing followed by a series of intradermal (small needle) testing. Some patients are not candidates for allergy testing if they have had severe eruptions.

Therefore, current recommendations are to see a fellowship-trained allergist/immunologist to receive appropriate evaluation and testing.

Seniors with hearing loss are significantly more likely to develop dementia over time than those who retain their hearing, a study by Johns Hopkins and National Institute on Aging researchers suggests.

Although the reason for the link between the two conditions is unknown, the investigators suggest that a common pathology may underlie both or that the strain of decoding sounds over the years may overwhelm the brains of people with hearing loss, leaving them more vulnerable to dementia. They also speculate that hearing loss could lead to dementia by making individuals more socially isolated, a known risk factor for dementia and other cognitive disorders.

Whatever the cause, the scientists report, their finding may offer a starting point for interventions — even as simple as hearing aids — that could delay or prevent dementia by improving seniors’ hearing.

“A lot of people ignore hearing loss because it’s such a slow and insidious process as we age,” study leader Dr. Frank Lin says. “Even if people feel as if they are not affected, we’re showing that it may well be a more serious problem.”

For more information, go to: https://www.hopkinsmedicine.org/ news/media/releases/hearing_loss_ and_dementia_linked_in_study.

Eric M. Karlin, MD Allergy Partners of Hampton Roads Williamsburg & Newport News allergypartners.com/hamptonroads 757-259-0443

Bridget McMullen, USAF Maj (Ret.), M.A., CCC-A Maico Audiological Services maicoaudio.com 757-873-8794

SECOND OPINION

My teeth have gradually become loose. Why is that happening and what can I do about it?

Teeth become loose because of mechanical factors or bacterial factors.

Mechanical factors are how the teeth fit and the forces applied. Bacterial factors come from the bacteria that cause periodontal (gum) disease and tooth abscess (infection).

Mechanical factors that cause teeth to become loose are grinding, clenching, tooth migration, deep and tight overbite, poor tooth position after orthodontics and airway issues. In all of these situations, there is great force on the teeth leading to bone overload causing inflammation. When left untreated, bone is lost over time, creating mobility.

It can be corrected by wearing a properly fitting night guard. You can also do some minor tooth reshaping to take the traumatic forces off the tooth/teeth.

Finally, orthodontics can put teeth in a better position, protecting them.

Bacterial factors that cause teeth to become loose are progressive periodontal (gum) disease or a tooth abscess (infection). The bacteria that cause gum disease or an abscess increase chemicals in the surrounding tissues that cause inflammation and breakdown of the bone. This allows the tooth to move around in the socket more. The periodontal disease can be treated by doing gum therapy and maintaining your gum health. The tooth abscess can be treated with a root canal or extraction.

The sooner this condition is found, the easier, more comfortable and less costly the treatment can be.

Stacey Hall, D.D.S. Williamsburg Center for Dental Health Williamsburgdentalhealth.com 757-565-6303

\ 9 \ THEHEALTHJOURNAL.ORG

OPINION

How do I know if I'm allergic to penicillin?

your health care questions answered

special advertising section

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of

the

bars

A far-cry from granola bars, today’s snack bars are full of wholesome, good-foryou ingredients such as tahini, yacon root and pumpkin seeds.

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TahiniBAR These bars feature sesame seeds as the main ingredient and are purported to boost energy levels and provide you with essential vitamins and minerals. They’re kosher, dairy- and glutenfree and come in pistachio, vanilla and cocoa.

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p us put the care healthcare put us put the the care care in healthcare in in healthcare Health rhousands thousands of UNINSURED usands UNINSURED ofInsurance?

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Do you experience hearing difficulties in restaurants, church or on the phone?

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If you answered yes to any of these questions, you should have LackeyClinic.org or call 757.886.0608 keyClinic.org LackeyClinic.org or call or757.886.0608 call 757.886.0608 your hearing evaluated by an audiologist. Today’s hearing aids not only have superb noise suppression and smart directionality, many are also waterproof and rechargeable.

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15

sniffing to Save Lives

We’ve all heard about dogs who can sniff out drugs and bombs, and others who can detect when someone is about to have a seizure. But now research shows that dogs can be trained to smell cancer. A Florida-based research company taught three beagles to use their sense of smell to tell the difference between the blood of healthy people and the blood of those with lung cancer.

The dogs had more than 96 percent success rates in their sniffing. Dogs’ smell receptors are about 10,000 times more accurate than humans'. Scientists hope to use dogs' sniffing skills to create non-invasive ways of screening for cancer and other diseases.

The amount of litter, in tons, removed from Hampton Roads parks and neighborhood streets during the Great American Cleanup May 3-4. More than 1,000 volunteers across 13 municipalities took part, picking up trash and tending to community gardens, improving shorelines with wetlands grasses and planting new trees.

400

The number of different receptors in the human olfactory system, which enables us to smell.

A cure for Baldness Researchers in Japan say they’ve developed the means to engineer the mass regeneration of hair, which could mean a cure for baldness being available as soon as 2020. RIKEN, Japan’s largest research institute, is working with two companies in hopes of creating a commercially available treatment. Last year, the institute announced it had developed a way to mass produce hair created by cultivating scalp cells into hair follicles. Hair follicles that could produce 10,000 strands of hair were created after about 20 days from just 1 square centimeter of scalp. Researchers hope to begin clinical trials sometime this year.

$1.2 Billion The expected worldwide market for edible bugs by 2023, according to some studies. About 2 billion people around the world already eat crickets, mealworms and other insects.

Birth control pills for men? The idea might not be so far off. A clinical trial funded by the National Institutes of Health (NIH) plans to test a male-hormone-halting gel that is rubbed onto the back and shoulders. The gel formulation, called NES/T, includes a compound that blocks natural testosterone production in the testes, reducing sperm production to low or nonexistent levels. Sex drive and other functions should not be affected. Researchers plan to enroll 420 couples in the study. “Many women cannot use hormonal contraception and male contraceptive methods are limited to vasectomy and condoms,” says NIH investigator Diana Blithe. “A safe, highly effective and reversible method of male contraception would fill an important public health need.”

Steer Clear From Black Toothpaste That charcoal-based toothpaste that’s all the rage right now is nothing more than a gimmick, some studies show.

Doctors in Britain say there is no scientific evidence to back up claims that charcoal toothpaste whitens teeth. In fact, the black (yes, it is that color) toothpaste can increase the risk of tooth decay, stain teeth and harm enamel and gums, according to the study in the British Dental Journal. Dr. Joseph Greenwall-Cohen, co-author of the study from the University of Manchester Dental School, says it’s better to stick with a regular, fluoride-based toothpaste and ask a dentist for advice on teeth-whitening.

THEHEALTHJOURNAL.ORG

Men on the Pill

/ 12 / HEALTH BRIEFS

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THE EVOLUTION OF

TOTAL KNEE REPLACEMENT

BY KASEY FUQUA

“Thanks to technology and other advances, a surgery that once took 2-2 1/2 hours can now be completed in less than an hour.”

-Colin Kingston, M.D.

A

s the population over age 65 has risen, so has the demand for total knee replacement.

Nearly 5 million Americans have undergone this procedure to regain knee function, overcome disability and stop arthritis pain — and that number is only going to increase. Knee replacements are expected to rise 673 percent in the next 20 years, according to the American Academy of Orthopaedic Surgeons.

While the surgery has changed dramatically over the last 30 years, recent advances have allowed the surgeons at Tidewater Orthopaedics to take the surgery to a new level of safety and convenience. They offer total knee replacement on an outpatient basis at the CarePlex Orthopaedic Ambulatory Surgery Center (COASC), located at Sentara CarePlex Hospital in Hampton, Va. The COASC, which allows patients to walk and even go home on the same day of surgery, is the only dedicated orthopedic facility on the Peninsula.

that since these are elective surgeries, patients are generally healthy and should be treated that way. This approach to care has helped lead to many of the changes that allow for outpatient procedures.

“It’s important to recognize and continuously point out that patients are here for a bad joint,” says Dr. Michael Higgins, one of Tidewater Ortho’s orthopedic surgeons. “We don’t need to pretend they are sick. We don’t need to keep them in the hospital.”

Tidewater Ortho has dedicated surgical teams, staff and patient-care areas within Sentara CarePlex. These teams developed outpatient surgery protocols together, ensuring each member of the team is working toward the same goal of getting the patient home to rest and recover.

“The right surgical team increases operating room efficiency, decreases surgery time and decreases the length of stay,” says Dr. Colin Kingston, a knee and sports medicine specialist at Tidewater Ortho.

“Patients have fewer complications and lower re-admission rates.”

The “Well-Patient” Concept and Dedicated Orthopedic Teams

A New Approach to Anesthesia

At Tidewater Orthopaedics, physicians and staff members follow a healthy patient model for hip and knee replacement. This model assumes THEHEALTHJOURNAL.ORG

New anesthesia techniques are reducing complications and length of stay. In the past, managing pain after a knee replacement involved more narcotics and drugs that may have slowed recovery.

/ 14 /

SPONSORED CONTENT

“Anesthesia would often include an indwelling epidural catheter Custom-Made Knees which would be left in place for the first two days after surgery,” says Patients at Tidewater Ortho may also receive custom-made knees.

Kingston. “This would result in excellent pain relief, but the patient Using a CT scan taken before surgery, a company called Conformis would be bedridden as their legs would be numb.” can 3-D print a knee implant and the tools needed to put it into To help patients go home the same day, anesthesiologists use place specifically for that patient. The accurate fit can speed recovery multiple pain management and reduce pain. techniques that don’t “The entire bone surface interfere with walking. that has been cut is capped Patients receive a local nerve or covered,” says Dr. Loel block around the knee Payne, a Tidewater Ortho before surgery even starts. surgeon who specializes in They receive both narcotic the knees and shoulders, “so and non-narcotic medicines. it tends to bleed a little less “The most important and it tends to help a little technique is the block with pain.” the surgeon does at the Not every patient, end of the surgery that however, may benefit from a numbs all the local tissues custom knee replacement. around the knee,” Higgins “About 90 percent of explains. “That seems to people are good candidates,” have a significant effect on Payne says, “but we wouldn’t relieving pain. Patients wake use the custom knees in up with less pain compared somebody who has a lot of to the past, and the pain is Tidewater Ortho's Joint Replacement & Revision Team deformity in the knee.” more controlled using less Dr. Michael Higgins, Dr. Loel Payne and Dr. Colin Kingston narcotic drugs.”

Early Patient Education Reducing blood loss in the knee can help reduce pain and speed Another key component of achieving outpatient knee surgeries is recovery. Up to 30 percent of patients had to have blood transfusions ensuring patients fully understand their surgery and recovery before the in the past, which could increase the risk of infections. Surgeons used surgery takes place. to use tourniquets to try to reduce blood loss, but tourniquets could “We conduct knee replacement classes over the phone, making it actually contribute to post-surgical pain and serious complications like easier for patients to attend the classes,” says Brandon Thompson, deep-vein thrombosis. a nurse and the COASC’s administrator. “We can answer patient A new IV medication — tranexamic acid (TXA) — helps prevent questions and explain to them how to prepare their house for surgery, blood loss in the knee without tourniquets. Now few patients need what medications they should get refills for and all those key things transfusions. They experience less pain related to blood loss and don’t that people just don’t think about before surgery.” need drains in their knee to remove excess fluid. All of these changes These early classes can help ease patient anxiety about going home help patients get on their feet faster and participate in physical so quickly after surgery and get patients motivated to have the best therapy just a few hours after surgery. recovery possible.

Surgical GPS New and constantly improving technology has resulted in huge strides in positive patient outcomes. Computer navigation technology maps out a patient’s knee and, using specialized cameras, tracks it as the knee moves. Instead of eyeballing cuts the old-fashioned way, orthopedic surgeons can now make accurate cuts in the bone every time, removing only the cartilage and bone necessary for pain relief.

“Computer navigation allows me to size the knee virtually on a computer and plan my surgery before I make any cuts to bone or cartilage,” Higgins says. “Because it follows the leg in real time through space, it allows me to verify that I am carrying my plan out in terms of any cartilage being removed or straightening or realigning the leg.”

Kingston says navigation has improved efficiency in the operating room: “Technology has saved time in the OR and eliminated the need to recut the bone,” he says. “Recent studies have shown this has improved the alignment of total knee replacement better than the traditional cutting methods. Thanks to technology and other advances, a surgery that once took 2-2 ½ hours can now be completed in less than an hour.”

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The Benefits and Limitations of Outpatient Knee Replacement “Going home the same day can decrease the chance for infection,” says Thompson. “Patients also rest better because they aren’t woken up by hospital noises or checks.”

While Tidewater Ortho’s surgeons have been able to perform dozens of outpatient knee replacements, not all patients can — or should — go home the same day as surgery.

“Patients who may have certain medical co-morbidities need to stay in the hospital at least 24 hours,” Higgins says. “Patients who are less mobile or more debilitated to begin with may need to stay in the hospital for additional physical therapy. Fortunately, a large percentage of knee replacement patients are good candidates for outpatient surgery.”

As insurance coverage of outpatient knee replacement grows and surgical techniques continue to improve, physicians at Tidewater Ortho are confident that more and more patients will qualify for and see the benefits of outpatient knee replacement.

\ 15 \ THEHEALTHJOURNAL.ORG

7 Deadly

Diseases How your genes can mean inevitable health trouble if you’re black

BY KIM O'BRIEN ROOT

I

f you’re black, when it comes to your health, the decks are stacked against you.

Scientists and researchers have known this for years — that many diseases, such as cancer and diabetes — just seem to hit blacks earlier and harder than they do other races.

Diabetes, for example, is 60 percent more common in blacks than in whites. Blacks have nearly twice the stroke risk.

Then there’s prostate cancer. Black men are twice as likely to die from the disease as white men.

“Although many people have theorized as to what factors may contribute to it, we still have almost a blank page as to understanding why there is a disparity,” Dr. Steven Clinton, director of genitourinary oncology at The Ohio State University Comprehensive Cancer Center, said last year.

Research has long suggested that genetics play a big part, but there’s still much to understand. Scientists are working to get there, by constantly studying the issue. The more they learn, the more they understand how to best diagnose and treat these inevitable diseases.

Although it’s true that yes, blacks are more at risk for some serious diseases, it doesn’t mean hope is lost, says Dr. Luisel Ricks-Santi, director of Hampton University’s Cancer Research Center (HUCRC). By knowing the possibilities, “there are things you can do,” she says.

“If they’re predisposed, it’s not that they should be worried, but that they should talk to their doctor,” says Ricks-Santi, whose research focuses on studying how genetics plays a role in cancer. She and her team look at how genetics could be contributing to disease and how that information could be used to develop targeted therapies.

THEHEALTHJOURNAL.ORG

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THE DISEASES Diabetes Diabetes is diagnosed in blacks nearly twice as much as in whites in the United States. In addition, blacks are more likely than others to suffer from complications from the disease — up to 2.5 times more likely to suffer a lower-extremity amputation and up to 5.6 times more likely to suffer kidney disease. According to the National Institutes of Health, the racial disparity has been growing over the past 30 years.

A study done at Northwestern University several years ago found that biological risk factors — including weight and fat around the abdomen — were primarily responsible for higher rates of diabetes for black Americans compared with white Americans.

Asthma Black adults are two to three times more likely to be hospitalized or die of asthma than whites. And black children are six times more likely to die from asthma than their white or Hispanic counterparts, according to National Center for Health statistics.

A study led by researchers at the University of Illinois at Chicago College of Medicine found that blacks may be less responsive to asthma treatment and more likely to die from the condition in part because they have a unique type of airway inflammation. The findings suggested that different targeted therapies be researched as treatment options for blacks, who may not benefit by just increasing regular corticosteroids.

Sarcoidosis A once-rare fibrotic disease that can cause lung scarring, sarcoidosis made headlines when it was named responsible for the death of former NFL star Reggie White at age 43. Blacks are 2.5 times more likely than whites to develop sarcoidosis and have a 3 percent lifetime risk of getting the inflammatory disease, which often remains untreated. The disease is 16 times more deadly for blacks than for whites.

Because of varied symptoms, including coughing, wheezing and chest discomfort, sarcoidosis can sometimes be misdiagnosed as asthma. The American Osteopathic Association (AOA) suggests that the rising incidence of sarcoidosis among blacks might be because they tend to have more granulomas — small areas of inflammation — in their lungs, potentially causing their disease to be more severe. Black women are the most at risk for developing the disease.

Lung cancer Black men are 50 percent more likely than white men to get lung cancer — despite lower tobacco exposure.

But a fairly new study found a potential clue, and it’s in the genes. Researchers at the National Cancer Institute (NCI) Center for Cancer Research found that certain gene expression patterns may be different

in the tumors of some blacks as opposed to the tumors of white men. They also found that different biological pathways may be involved.

A big takeaway from the study? That different therapies based on racial/ethnic groups could make a difference in treatment, according to Dr. Brid M. Ryan, who led the NCI study.

Stroke Blacks have nearly twice the first-time stroke risk of whites, while strokes kill four times more 35- to 54-yearold blacks than whites. The National Stroke Association (NSA) calls the disparity staggering, and says it’s not clear why the risks for blacks are so much higher.

However, there are a number of risk factors for stroke that happen to be high in the black population.

For example, the number one risk factor for stroke is high blood pressure, which affects 1 in 3 blacks. The chance of having a stroke is also higher in those with diabetes and sickle cell anemia, which is a common genetic disorder among blacks.

High blood pressure Although blacks have the same or lower rate of high cholesterol than whites, they’re more likely to have high blood pressure. Blacks also tend to develop high blood pressure earlier in life — and with much higher blood pressure levels — than whites.

Leading research known as the CARDIA Study (Coronary Artery Risk Development in Young Adults) tracked nearly 4,000 adults for 30 years and showed that blacks were up to two times more likely to develop high blood pressure by age 55 as compared to whites. Many of the differences developed by age 30.

cancer Black men have a 40 percent higher chance of dying from cancer than white men, while black women have a 20-percent higher cancer death rate than white women.

Black women who are diagnosed with breast cancer tend to have the type that’s more difficult to treat, making them twice as likely to die. For men, the cancer that particularly strikes hard is prostate cancer. Prostate cancer is, besides skin cancer, the most common cancer diagnosed in American men, but black men are twice as likely to die as their white counterparts.

A huge $26.5 million study called RESPOND (Research Prostate Cancer in Men of African Ancestry: Defining the Roles of Genetics, Tumor Markers and Social Stress) is currently underway to try to understand why prostate cancer hits black men so hard. The study — a joint effort of the National Cancer Institute, the National Institute on Minority Health and the Prostate Cancer Foundation — intends to look at the social and genetic variants that contribute to the disease and how those factors interact with each other.

Hope for the future

those in at-risk groups — is important in order to have a wide range of people to study. It’s hard to adequately help find all the answers Research into all these diseases, including how and why they affect about a certain population if they haven’t participated in research. certain populations, has been ongoing for a very long time, Ricks-Santi Minority males, who are among the most underserved populations says. Although scientists haven’t yet gotten to the bottom of why blacks in research, are particularly being sought for focus groups to help the are more affected by certain diseases, “we think it’s a combination of HUCRC further get the word out about why minorities are needed in environment, diet and genetics,” she says. research.

As part of a Minority Men’s Health Initiative, all minorities Over time, studies have been done that look at different factors — including black, Asian and Hispanic — are being asked to take individually, but it’s only now that the factors are being studied in part over the next year. combination — like with the RESPOND prostate cancer study.

That information can help move research forward, to hopefully Environmental factors, such as socioeconomic status and stress levels, even eventually change guidelines for when black men and women may play as much a part as biology. need to be screened for diseases in the hopes of ensuring healthy, Cancer death rates among blacks have actually been dropping over long lives.

The U.S. Preventative Task Force offers guidelines for the past few decades, according to the American Cancer Society, when people should get screened for various ailments, but doesn’t especially for lung, colorectal and prostate cancers. The overall cancer specifically say what black men should do. Or whether black women death rate was 47 percent higher for black men than for white men in should be screened earlier than white women.

1990 versus 19 percent higher in 2016. Among women, the disparity “There are diseases that can often be prevented,” says Ricks-Santi, decreased from 19 percent to 13 percent. whose own father was just 30 when malignant polyps were found in While centers such as the HUCRC are looking at the genetic basis his colon.

The general guideline for colon screening for men? Age 50. for blacks being more at risk for diseases, looking at multiple factors If her father had waited, he might not be here today. “The guidelines can only help in the long run, Ricks-Santi says. Those at risk can be being used are based off the general population. The goal is to identify identified earlier, which can help personalize screening and treatment people sooner.” based on genetic and overall profiles.

Substantial progress is happening, and it’s gratifying, but more “By getting at it earlier, it can mean good outcomes,” Ricks-Santi says. needs to be done, says Dr. Len Lichtenfeld, interim chief medical “We’re finding more and more that patients are getting younger and officer for the American Cancer Society. younger. That’s why it’s important to look at these things in combination.

“To continue this progress,” Lichtenfeld says, “we need to expand Our lives have been considerably different than our parents' and access to high-quality cancer prevention, early detection and grandparents' — our exposures, our diet.” treatment for all Americans.”

New guidelines, new treatments To be able to develop new screening tools and new treatments, HU’s Cancer Research Center is constantly doing clinical trials and holding focus groups. Getting participation in these studies — especially by THEHEALTHJOURNAL.ORG

The Hampton University Cancer Research Center has ongoing research studies and clinical trials. To find out how you can take part, visit HUknowscancer.com or call 757-728-6034.

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SPONSORED CONTENT

Bikepacking

Cycling’s latest craze

BY BOB FLYNN

A

n Internet search for “What is bikepacking?” shows it is, among other things, one of the fastest growing aspects of cycling, with dozens of explanations, tips and even videos. As for what it actually entails, that varies.

Bikepacking, in its basic form, is a self-supported style of mountain biking. Riders load their camping gear on their bicycles and take off for the woods for a few hours, a few days or even a few weeks or more. It started gaining in popularity in the early 2000s and really has taken off in the past decade.

“It doesn’t have to be this crazy ultra-experience,” says Robert Maye, who owns Red Barn Bicycles in Barhamsville, Va. “It can be something you can do with the family. There are a lot of options you have with bikepacking.”

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Behind the trend Sasha Digges, a 50-year-old bikepacking enthusiast from Williamsburg, Va., says safety is one reason that the sport has grown in popularity among cyclists. The roads can be dangerous for cyclists.

In 2018, within weeks of each other, a 50-year-old cyclist from York County and a 46-year-old Chesapeake cyclist were struck and killed by cars. The Chesapeake man was believed to have been walking his bike at the time.

“People are starting to get scared of being on the road,” Maye says.

Statistics back up those sentiments. In 2018, 13 cyclists lost their lives on the roads of Virginia and 622 were injured, according to the Virginia Department of Motor Vehicles. And according to the Fatality Analysis Reporting System (FARS), there were 783 bicyclists killed in the United States in 2017. That’s down from 2016 (852) and 2015 (829), but up from 2014 (729) and 2013 (749).

Another driving force behind the trend is a return to nature. It’s a welcome relief to put aside the electronics a bit, says Digges. Adds Maye: “The solitude is a big part for me, getting away from everything.”

While it may sound contradictory, Digges says technology also is behind the growth. “Bike technology is getting really good,” he explains, “along with the camping technology, compared to 10 years ago — how light the stuff is getting and how good it is. That is making [bikepacking] more and more accessible.”

How to get started It doesn’t take much to bikepack, says Maye. There is some training involved, he says, but “you can pretty much just go out there and ride THEHEALTHJOURNAL.ORG

at your own pace, have fun, enjoy the scenery and have a pretty good time with it.”

There are numerous routes available, from fire roads — rural dirt roads built so that fire crews have access to and can contain forest and brush fires — to multi-use trails and single tracks, which are mountain biking trails that are essentially the width of a bike. The different kinds of trails make it easy to experiment to see which ones you like.

“The last eight to 10 years, the more fire-road-type stuff has been the most popular,” Maye says. “But I’ve started seeing more routes popping up, and people are making their own trips that are way backcountry, more single-tracks, harder, more advanced.”

Digges says he prefers gravel rides, which he’s done all across the country. “I don’t like mountain biking because I don’t like running into trees,” he says. “But a big wide-open gravel road? I can do that.”

Keys to success Maye says the main thing is practice, practice, practice. A bike loaded down with one pack on the handlebars, another on the frame and a third on the back handles a lot differently from your road bike, mountain bike and gravel bike.

“If you’re riding off-road, there’s a lot of difference in the way the front handles,” he says. “It takes you a couple of days to get used to taking your hands off the bars. Pre-ride the bike loaded.”

Traveling lightly is the second most important thing to remember.

Maye learned this the hard way when he and a friend did the Continental Divide ride from Canada to Mexico in 2012.

“We started off with trailers, and five days in we dumped the

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FEATURE

How can I help my teenager with disabilities get a fulfilling job after graduation?

trailers and shipped half our stuff back,” Maye recalls. “The thing I’ve found with the trailer is it allows you to carry too much stuff.”

Limiting yourself to bikepacking bags forces you to pick and choose what to take, and to take the bare minimum. Experimenting with the amount of gear and how it’s set up over several trips is helpful.

“Go light,” says Cale Hendricks, a Mathews resident who is finishing up a four-year cross-country road ride, broken into two-week intervals, with his brother this year. “Skimp on clothes. You don’t need a whole bunch of off-the-bike clothes.”

Another must for a bikepacking trip is a GPS tracking device. If you have an accident or get lost, you can send out a signal letting people know where you are.

The future of bikepacking With nationwide rails-to-trails programs, as well as state and national parks putting more of an emphasis on trail riding every year, the sport is expected to continue to grow in popularity.

“With some of the really cool trails we have in our national parks around the United States, people can just drive somewhere and go ride their bike for 20, 30 or 40 miles,” Digges says.

Maye says more and more people are coming into his shop looking for bikepacking gear. In the past year, he says he’s sold more mountain bikes than road bikes. And the bigger bike companies, such as Trek and Specialized, are getting more involved, too.

“I don’t think it’s one of those things that’s going to be a fad and then in five years you won’t see anybody doing it anymore,” Maye says.

“I think it’s going to be a big deal for a while.”

For every disability a teenager may have, he or she has countless abilities.

Most important, they have the ability to work — to find professional fulfillment and financial security. At VersAbility Resources, we believe every child should have a chance to succeed, and our Student Services programs give them the training and resources needed to do just that.

We offer year-round programs like the Ability Club and Transition to Work, as well as summer courses through Ready 2 Work and our new Pre-Employment Transition Services Discovery Academy.

Students learn a variety of technical and soft skills, attend resumé writing sessions, explore jobs with community employers, participate in job shadowing and gain paid work experience that prepares them for employment after high school.

With our resources and their determination, there is no limit to what these students can accomplish. To see what we can offer your child, call Kendra Wormley at 757-896-8444.

Learn more at versability.org

Insomnia Breaking the Cycle

BY BETH JOJACK

THEHEALTHJOURNAL.ORG

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FEATURE

J

ay Walker has battled with sleep his entire life.

While serving in the Army, Walker found himself going days at a time without any shut-eye. “The military doctors would actually order me to bed,” he recalls. “Sometimes that worked and sometimes it didn’t.”

Walker, who lives in Marlinton, WVa., went on to build a career as a cosmetologist and cosmetology instructor, but he quit working in the mid1990s because he had difficulty functioning on so little sleep.

Over the years, Walker, 55, figures he’s tried most sleeping pills on the market.

“Now they have me on Seroquel, which kind of quiets the mind down,” Walker says. “It doesn’t actually make me sleep, but it kind of turns things off. That’s always been the issue. My mind goes constantly 24/7.”

It’s not unusual for individuals suffering from severe chronic insomnia to have this kind of brain excitability, experts say.

“The idea is that they have this hyperarousal,” explains Rachel Salas, an associate professor of neurology at Johns Hopkins University School of Medicine. “Just like the car that’s always running … they can’t really wind down.”

Too many of us aren’t sleeping The National Sleep Foundation estimates that 40 million Americans suffer from insomnia, defined as getting too little or poor-quality sleep.

Ten percent of adults in the United States have chronic insomnia, meaning they have trouble falling or staying asleep at least three times a week for at least three months, according to the Centers for Disease Control and Prevention.

Individuals suffering from insomnia face the kind of effects familiar to anyone who’s ever pulled an all-nighter studying for an exam.

“They’re tired,” Salas says. “They have memory concentration issues.

Mood changes. Irritability. Poor quality of life.”

Nearly everyone has sleepless nights, but sometimes, not sleeping can go beyond a few nights of not enough zzzzs and start to affect everyday life. Many people may experience short-term insomnia, especially if they’ve gone through a traumatic event or big stressor in their life, according to the Mayo Clinic. Insomnia can also become more common with age due to changes in activity, health, sleep patterns and increased medications.

Chronic insomnia can cause real problems. It can increase an individual’s risk of suffering from a whole slate of health problems including obesity, type 2 diabetes, high blood pressure and heart disease.

There’s also a societal toll. A 2011 study found an estimated $63 billion is lost in work performance due to insomnia each year. Research also indicates a significant link between insomnia and fatal car accidents.

Common causes of insomnia: • Stress • Travel or work schedule • Poor sleep habits • Eating too much late in the evening • Mental health disorders • Medications • Medical conditions • Sleep-related disorders • Caffeine, nicotine and alcohol Source: Mayo Clinic

The risk of insomnia increases if you: • Are female • Are over age 60 • Have a mental-health disorder • Have a physical-health condition • Are under a lot of stress • Don’t have a regular schedule Source: Mayo Clinic

The right kind of help With so much at stake, anyone who feels their sleep trouble is causing problems with daily life should call a doctor. There are a number of methods available to help.

About 25 percent of Americans take some type of medication to FEATURE

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The science of sleep help them sleep, according to the National Sleep Foundation. Health professionals caution, however, that these sleep aids cause side effects and are intended for short-term use.

Cognitive behavioral therapy for insomnia, also known as CBT-I, is considered a better treatment. “That’s what’s been proven to have the best outcome,” Salas says.

With CBT-I, an individual suffering from insomnia will work with a trained mental-health professional to replace thoughts and behaviors that make sleep problems worse with thoughts and behaviors that promote a good night’s rest.

Emily Fitton, a psychotherapist in New York, N.Y., began training in CBT-I after suffering with sleeping problems herself. When the techniques she learned solved her own insomnia, she began offering a six-week CBT-I program at her practice.

Individuals often begin struggling with chronic insomnia, Fitton explains, when they become overly fixated on not being able to sleep.

“Then the insomnia starts to feed on itself,” Fitton says. “People’s negative thoughts produce negative emotions that keep them awake and they start doing compensating behaviors. They start spending more time in bed. They start maybe having a drink to relax. They cut back on exercising or going out because they feel too tired. All of those behaviors paradoxically will actually make the insomnia worse.”

As part of her program, Fitton teaches patients about the science of sleep. She talks about how it’s a myth that every person requires eight hours of sleep every night. “Everybody’s sleep needs are variable based on their own biology and genetics and also day-to-day depending on how active a person is,” she says.

Basic sleep hygiene is another part of the program. Fitton advises patients to keep their bedroom cool, not to drink alcohol and not to exercise within three hours of bedtime. Anything other than sleeping and sex, Fitton preaches over and over, should be done outside of the bed.

“Don’t play with your devices. Don’t pay your bills. Don’t have arguments with your partner,” she says. “The bed sort of becomes a shrine to sleep.”

Setting up a sleep schedule is another important component of CBT-I. That means sticking to an assigned time to go to sleep — usually a bedtime that’s later than the person is used to — and a time to wake up. “We’re sort of pushing them into a state of sleepiness,” Fitton explains.

The proof of the treatment is in the success rates. CBT-I has been shown to improve the symptoms of chronic insomnia for 80 percent of individuals who are treated, she says. “I am a believer because I’ve seen it work.”

If you suffer from insomnia, consider these tips: • • • •

Exercise regularly about six hours before you want to sleep.

Avoid napping.

Go to sleep and wake at the same time every day.

Save your worries for daytime. (If concerns come to mind while in bed, write them down and forget about them until the next day).

• Select a relaxing bedtime ritual, like a hot bath or listening to calming music.

Source: National Sleep Foundation

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FEATURE

“AW, Shucks.”

That’s what they’ll say when you treat them to Waypoint.

Sunday

Sunday

Sunday

June 16

August 4

September 1

Father’s Day Brunch

Wine Discovery Brunch

Wine & Food Tasting Fundraising Event

Visit waypointgrill.com or call 757-220-2228 for ticket and reservation information.

Out of thousands of trial lawyers in the United States, Stephen M. Smith was one of the select few invited to be trained in the Neuro-Anatomical Dissection of the Human Brain and Spinal Cord at Marquette University College of Health Sciences. This advanced medical training,

coupled with his 45 years of national and international complex medical litigation experience, provides his clients with an advantage in the court room.

BRAIN INJURY ™

LAW CENTER

If you or a loved one has suffered an injury and are experiencing difficulties, please contact us for a complimentary evaluation so you can learn about your legal options.

Brain InjuryLawCenter.com I 877 .840.3431 I 757 .650.9818 I

ssmith@BrainlnjuryLawCenter.com

Mindfulness in the Mountains Wellness retreat in the Canadian Rockies clears the mind and settles the soul

BY TERESA BERGEN

D

uring a silent walk along the shore of frozen Lake Louise in Banff National Park, participants leave 20 feet between each other. That way, they have space to notice the crunch of snow underfoot, hear the tapping of a woodpecker against a pine and ponder the enormous craggy peaks of the Canadian Rockies.

Spring and fall wellness retreats at the upscale Fairmont Chateau Lake Louise in Alberta attract busy, stressed professionals looking to bring more calm and clarity into their lives without sacrificing luxury and good food. Our group of 18 included three mother/daughter pairs, a couple of childhood friends and several singles. The lone man was married to a return participant. They talked freely about their experiences trying — and often failing — to carve out time for meditation and yoga in their crammed work and family lives.

Meditation teacher Tracey Delfs, who teaches yoga and mindfulness at the chateau, accepts and encourages all comers. She’s studied with many leading teachers, notably Buddhist monk and peace activist Thich Nhat Hanh. Despite her vast knowledge, she’s goofy and approachable. Don’t expect much Sanskrit in her yoga class — she’s likelier to instruct students to do banana or gorilla pose. When a student talks to her, she models mindfulness, sharing her entire attention and focus. Delfs has a gift for taking a group of strangers on a Friday night and having them all laughing together and exchanging deep thoughts and feelings by Sunday lunch.

What is mindfulness?

The idea of mindfulness is both extremely simple to understand yet difficult to achieve. It’s about being in the present moment, both in body and mind. “This moment is your life,” Delfs emphasizes.

The potentially life-changing instruction comes during the mindfulness talks. Delfs uses a simple exercise to demonstrate the worthlessness of multitasking — mindfulness’ archenemy. She encourages students to adopt a regular seated meditation practice, even if it’s only five minutes every morning. She recommends setting a time of day, a regular meditation spot and a predetermined length of time. People should know what benefit they expect to get from THEHEALTHJOURNAL.ORG

meditation, because that boosts adherence, she explains. Mantras boost positivity and help overcome fear and self-doubt.

Taking time to be with yourself in stillness familiarizes you with your own internal weather patterns, she says. When you know yourself, you know when to say yes, when to say no, who you want in your life and what to let go of. “Meditation makes you bold,” she says. “You can speak your truth because you know your truth.”

Many times, people have told Delfs that their minds are too busy to successfully meditate. She just laughs, saying that’s when you need meditation the most. “It’s like they’re saying their bodies are way too dirty to shower.”

There’s also mindful eating, which requires diners to slow down, chew food more thoroughly and think about where the ingredients in their meal come from. At Lake Louise, retreat participants eat meals partially in silence to boost mindfulness — a novel experience in a world that usually demands small talk.

The Chateau The most striking visual image people take away from Lake Louise is the view. The chateau, the first incarnation of which was built in 1890, looks directly onto the famously blue-green lake, with craggy mountains rising up from its banks. Retreat-goers arriving in spring may be surprised to find the lake covered in ice and snow and dotted with skaters, hockey players and cross-country skiers. People visit Lake Louise because they like nature and mountains. They stay in the chateau because they enjoy luxury, good food and access to a 500-bottle wine library. From the extensive breakfast buffet to afternoon tea with a view, guests may be in a national park and UNESCO world heritage site, but they couldn’t be any further from roughing it.

Except for a few hours of free time on Saturday afternoon, the Lake Louise retreat is action-packed from Friday night until Sunday afternoon. However, participants are free to skip any activities if they need more time to themselves. Days start at 8 a.m. with a 90-minute yoga and meditation class, followed by breakfast, a talk on

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LIFESTYLE

Compound:

Installation by Matt Lively at Linda Matney Gallery June 11th - August 17th

mindfulness, a forest walk and lunch. Saturday afternoon features more yoga, dinner and informal stargazing around a fire.

If You Go To get to Lake Louise, fly from Richmond to Calgary, Alberta. From there, you can take a shuttle bus directly to the chateau. If you want to see more of Banff National Park, rent a car at the airport and make your retreat part of a longer trip. Other area highlights include the cute mountain town of Banff Springs and the unforgettable drive up the Icefields Parkway to Jasper National Park. Learn more at www.lakelouisewellness.com.

Accumulate:

Works by Ani Hoover at Linda Matney Gallery

Closing event Saturday, June 8th, 11am-5pm with an appearance by artist Ani Hoover.

Linda Matney Gallery specializes in strategic services for corporate and private collectors, team building, and the facilitation of art exhibitions and acquisitions in public and private settings.

For information on exhibitions and events: 757 675 6627 ExhibitLocal.com

P I NG M A

C THE BEST WAY TO HEALTH &

RELAXATION IN THE OUTDOORS

BY MALCOLM CANO

How amazing is it to wake up in the great outdoors or let the campfire warm your face?

B

esides being an ideal way to spend a vacation, camping comes with lots of benefits that are good for both mental and physical health. Check out some of the perks that this unique outdoor experience can bring.

Inhale, exhale

Once you’ve put up your tent, take a moment and breathe in the natural, outdoor air. All that clean air is good for your immunity and brain activity — improved levels of oxygen cause the release of serotonin, which makes you happy. Research has even shown that being in “green space” can decrease symptoms of depression, PTSD and anxiety by up to 71 percent. Being in the fresh, open air helps you relax and feel stronger and calmer. Plus, being out in the sunshine helps boost those vitamin D levels!

THEHEALTHJOURNAL.ORG

Count those ZZZZs

City life, and all the electricity and bright lights that come with it, has contributed greatly towards altering our body’s circadian clock. Camping, on the other hand, exposes you to the natural light patterns of day and night and can be effective in resetting your body’s clock, improving your sleep. Keeping your body in sync with the sunset and sunrise patterns helps improve mental activity, keeping your brain sharp.

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LIFESTYLE

Research has even shown that being in “green space” can decrease symptoms of depression, PTSD and anxiety by up to 71 percent.

Cooking with fire

Packing pre-prepared meals makes mealtimes stress-free, but there are better — and healthier — alternatives. Imagine making camping meals from the plants around you, or cooking freshly caught fish from your trip to the river. Get the campfire roaring and prepare some real camping food — all it takes is a little preplanning to make sure you have what you need with you. Cooking outdoors will also give your body a break from fast food and processed food. Think about healthy alternatives such as meat and veggies on a skewer, or sweet potatoes cooked in foil.

Use those muscles

It’s practically impossible for a camping trip to not include physical activity. This can be great for your health! We all know exercise is good for our heart and lungs and makes us strong. Feel those muscles stretch as you put up your tent and gather wood for a campfire.

Plan an excursion walking or hiking, or pack your bicycle to take advantage of some mountain biking. If you’re camping near a body of water, rent a canoe or kayak and spend a few hours paddling.

LIFESTYLE

These camping activities can help you burn calories!

Hiking: 120-300 calories per hour Biking: 300-500 calories per hour Fly fishing: Up to 200 calories per hour Kayaking: 300-450 calories per hour Chopping wood: 400-500 calories per hour

Get to know one another

Socialization in today’s world usually means emails, texts and interacting on Facebook or Instagram. Camping gives you a chance to put aside the gadgets and enjoy the time with your friends and family.

Studies have also shown that socializing with others can extend your lifespan, as well as improve brain function and prevent memory loss.

Pull out a deck of cards, try a game of charades by firelight and sing some old-fashioned camp songs.

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MEN’S HEALTH

IS A FAMILY MATTER June is Men’s Health Month

TIME TO TAKE CHARGE OF YOUR HEALTH

Hampton University Cancer Research Center is conducting a Minority Men’s Health Study.

We are seeking participants in several ongoing research studies to better understand the health disparities too often seen in our community.

To learn more, call 757-727-5893

Visit CancerResearchCenter@hamptonu.edu or HUKNOWSCANCER.com

THE OPIOID EPIDEMIC DOESN’T DISCRIMINATE According to the Centers for Disease Control and Prevention

48.5 million Americans have used illicit drugs or misused Rx drugs.

Contact the Virginia Beach Human Services Department

(757) 385-0888 State Opioid Response (SOR) Services – (757) 264-2314 VBOpiodtx@vbgov.com www.vbgov.com/opioid

TOGETHER WE CAN END THE THE CYCLE OF ADDICTION.

5 W

Ways to Maximize Your Time in the Gym

BY SERGIO PEDEMONTE

hether you’re a beginner just starting out or a dedicated gym buff who’s been at it for a couple of years, chances are there are a few things you can do to make your workout sessions more efficient and effective.

This includes using more productive workouts — something as simple as following a strict routine to get in and out of the gym faster.

Whatever the case, there will always be tweaks, big or small, that you can do to make your training better, leading you to achieve more than what you thought was possible, or surpassing goals that you set for yourself.

So to help you get the most out of a workout, here are tips and tricks to make sure your time in the gym is maximized to its fullest.

1. Walk inside with a workout plan

3. Utilize compound movements

This is perhaps the most basic tip, but it’s also one of the most important if you want to make every minute count when you’re hitting the weights. It’s also a no-brainer, as walking into the gym with a good plan of action will help minimize the chances of you wandering aimlessly around and wondering what to do next, or even how to start in the first place. Do I do cardio today? Or do I focus on my core workouts? Such indecisiveness will only lead to wasted time and let your heart rate drop.

Know what you need to do, and where you’re going to do it.

Having a plan B also helps, especially if the machine you need to use is taken. This includes having backup exercises, or simply moving forward with your routine and coming back to a machine later.

This point always gets brought up, but that’s only because of how incredibly important it actually is. The idea is that for those who want to maximize the time they spend in the gym, choosing exercises that target the most amount of muscle is the way to go.

This includes bench presses, rows, dumbbell deadlifts or even squats, as these workouts are made to target more muscle mass, as opposed to smaller exercises that isolate a specific muscle group.

Naturally, the result is more progress in the gym, helping you bag those goals much quicker than you initially intended.

It’s also a good thing to start your day at the gym with a variation or compound movement. As you have the highest energy level when you’re just starting, it’s best to spend this energy doing the most energy-taxing workouts.

2. Limit your seat workouts A lot of people already spend too much time sitting. We sit on the way to work, sit for more than eight hours a day in the office and sit when we’re trying to relax once we get home. It certainly doesn’t help our posture or fitness level at all.

So, make sure to incorporate more standing exercises and workouts into your routine, or do more standing variations of your seated exercises. Doing so will both involve more muscle tissue activation and help realign our already poor posture.

Standing exercises also help improve your balance as well as burn more calories than most traditional floor exercises. In fact, metabolism is known to work better when a person is standing up.

THEHEALTHJOURNAL.ORG

4. Add high-intensity cardio You might be surprised to learn that cardio machines are the biggest time-consumers when it comes to gym machines. So if you’re trying to reduce your gym time — or at least use what you have more efficiently — then one good way to do it is to alter your cardio sessions to make them more effective.

Of course, when you say “make cardio more efficient,” this automatically creates a picture of you doing a few extra miles on the treadmill, or even cycling for an extended period of time. However, this doesn’t need to be the case at all. Exercises such as weighted sled pushes and sprints can be just as effective and can get your heart racing after just a few minutes.

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LIFESTYLE

5. Do supersets

Now it’s time to work out!

At its most basic definition, a superset is essentially a workout routine in which you do two exercises back to back without any rests in between. Usually, these two workouts work in contrast and target different muscle groups.

Supersets are usually recommended when you’re pressed for time. An added benefit is your recovery times, which serve as active recovery for each of the two exercises that you choose to do. This alternating active recovery provides an extra layer of intense pump and fatigue. In turn, this pump and fatigue is then used by your body to help your muscle growth and encourage it further.

So not only do you effectively maximize your time to the very second, but your workouts also get an extra boost without you changing too much.

These five methods should help you effectively maximize your time at the gym, making it more efficient and straight to the point. Of course, we don’t recommend you run to the gym and try all the workouts you need while setting a timer for yourself. None of that at all.

What we do recommend, however, is a carefully planned guide that will keep you focused while also pushing you ever forward and challenging your routine. This requires focus and discipline, something every gym-goer should have in and out of the facilities.

So wear comfortable clothes and ready that workout playlist — we're about to go all-in, folks.

LIFESTYLE

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HAMPTON ROADS RUNNING PREVIEW

BY JOHN-MICHAEL JALONEN

2019

T

he sun is out, the temperatures are high and you’re ready to lace up your sneakers and go for a run. Summer in Hampton Roads is also a very active racing season, with small and large events of all distances being held all across the region.

Thousands of runners from across the state and beyond come together to run, explore and raise money for charity.

If you’re looking to do more than just jog around your park or neighborhood this summer and support great causes in the process, here are some races you can still sign up for.

WISC GYMNASTICS FLIPPING 5K AND 1-MILE COLOR FUN RUN IN WILLIAMSBURG

JUN 22

This race benefits the Williamsburg Indoor Sports Complex competitive gymnastics teams and is open to runners and walkers of all ages and skill levels. The course runs along the Virginia Capital Trail and finishes in front of Billsburg Brewery.

There will also be carnival games and access to canoes, kayaks and paddleboards at the James City County Marina.

JUN 22

REVOLUTIONARY 5K RUN AT ROCHAMBEAU ESTATES, NEW KENT

Supporting New Kent Fire and Rescue, this 5K run/walk takes runners through the relatively new neighborhood of Rochambeau Estates. It was voted “Best Swag Bag” by runners in 2018.

RIVERWATCH ON THE PIANKATANK 5K IN GLOUCESTER

JUN 29

With a 5K race open to runners and walkers, as well as a 1-mile race, the Gloucester neighborhood of Riverwatch hosts this evening running event for the third year in a row. Proceeds benefit Special Olympics Virginia.

JUN 29

TWISTED TRI AT KINGSMILL IN WILLIAMSBURG

The Twisted Tri is not a traditional triathlon. This new event begins with a 5K run, followed by a yoga session, followed by meditation. If you’re looking for a way to sweat and relax, this might be the ultimate experience. Following the Tri event, there will be a health and wellness festival featuring live music, beer and wine and health-conscious food vendors.

35TH ANNUAL YMCA INDEPENDENCE DAY 5K IN VIRGINIA BEACH

JUL 4

YORKTOWN INDEPENDENCE DAY 8K AND 5K

Starting at York High School, this race is sponsored by the York County Historical Museum and takes participants on a scenic 8K or 5K loop around Yorktown Battlefield, commemorating the site where the Revolutionary War ended in 1783.

JUL 4

Held at the Mt. Trashmore Family YMCA, this 5K race encourages runners to show their patriotic spirit by wearing red, white and blue. Proceeds benefit the Y’s Annual Giving Campaign, which provides financial assistance to many of its classes and programs in order to make those accessible to all.

31ST ANNUAL COAST GUARD 5K IN YORKTOWN

JUL 27

This annual event held at the Coast Guard Training Center in Yorktown features both a 5K and 1-mile race with a course that begins and ends at the Training Center and makes its way through the National Park Battlefield. Registration discounts are available for all active duty Coast Guard members.

AUG 3

4TH ANNUAL SCARES THAT CARE 5K AND FUN RUN IN WILLIAMSBURG

This family-friendly race begins at the Doubletree Hotel near Busch Gardens and features both a 5K race and a kids' fun run.

Event includes photo ops with costumed creatures, costume contests and raffles. Proceeds go to three families who have sick children, a woman battling breast cancer and someone who has suffered burns. The fundraising goal is to present $10,000 to each of the families.

5TH ANNUAL CUTTER 10K, COAST GUARD 5K & SEA OTTER ¼-MILE DASH IN PORTSMOUTH

AUG 3

This event features multiple races at Portsmouth Pavilion Park, beginning and ending at the Union Bank & Trust Pavilion in a loop around the park. The 10K and 5K events are open to runners and walkers of all ages, but the Sea Otter ¼-Mile Dash is open only to kids ages 2-10.

AUG 10

FAST AND FUNKY 5K IN HAMPTON

With a course set on the Matteson Trail at The Hamptons Golf Course, this race is open to runners and walkers and commemorates the 50th Anniversary of Woodstock. Registration is capped at 200 participants. Proceeds benefit Transitions Family Violence Services.

NIGHT NATION RUN IN NORFOLK

AUG 10

Labeled the “World’s 1st Running Music Festival,” the Night Nation Run is a 5K race in Town Point Park in Downtown Norfolk supporting Stand Up 2 Cancer. One of the only races in the region that takes place at night, there will also be DJs, live music, bubble zones and light shows along the course, ending with a performance at the finish line.

AUG 10

ARMED SERVICES YMCA OF HAMPTON ROADS 19TH ANNUAL 8K MUD RUN

With a course designed by Navy SeaBees that takes runners through Joint Expeditionary Base Little Creek at Fort Story, this messy 8K promises dunes, low crawl obstacles, mud obstacles and ends with a big beach party.

AUG 17

SMART SMILES 5K IN NEWPORT NEWS

This 5K supports the Boys & Girls Club of the Virginia Peninsula’s dental education and care program. The course begins and ends at the Mariner’s Museum and goes through the Mariner’s Museum Park.

A BASH FOR KIDS ANNUAL CHILDREN’S FITNESS EVENT

GETS KIDS MOVING

BY KIM O'BRIEN ROOT

"WE WANT TO GET KIDS MORE ACTIVE AND FIT."

A

bout five years ago, Joshua Banks was driving around Hampton Roads and noticed a playground without any kids.

So Banks, who had been looking for a way to give back to his community, organized a day of activities and invited children of all ages. About 35 kids showed up at a Virginia Beach park to participate in old-school field day events such as kickball and relay races.

Kids Bash has continued each year since, growing from its park location to fill the Virginia Beach Field House. Last year, the event drew about 800 children, making it the largest children’s fitness event on the East Coast, Banks says.

Banks and fellow organizers with his Flex 4 Change organization are expecting this year’s 6th annual Kids Bash — scheduled for Aug. 24th — to be bigger and better than ever. Children from Hampton Roads and across the state are invited to attend.

“It’s all about kids having a fun time,” Banks says. “No matter what the kid is into, we have something they can do.”

The event aims to teach participants about leadership, teambuilding and problem-solving skills through games and competitions.

Children are divided into “Color War” teams that compete against one other in good-natured fun, with one “Kids Bash Team of the Year” at the conclusion. Games include old standbys such as tug-ofwar, dodgeball and capture-the-flag but also incorporate newer signs of the time, like a Fortnite dance competition.

“There’s always something new every year,” says Banks, who is from Virginia Beach and also works as an X-ray technician. “It’s always super fun, super interactive.”

The day-long event is for the whole family, with live music, food, inflatables, activities, contests, prizes and celebrity guests. Last year Brandon Showell, a 2017 contestant on The Voice, performed. There LIFESTYLE

are age-appropriate games and activities for all age levels, including areas for toddlers and preschoolers. And while the kids play, parents can visit sponsors and vendors that line up inside the Virginia Beach Fieldhouse. Adults usually end up having as much fun as the kids do, says Banks.

“It’s hard to describe until you’re there,” Banks adds.

Although Kids Bash is the largest annual event put on by Flex 4 Change, the charitable organization does a number of community events throughout the year, including food and toy drives, mentoring programs, health and wellness camps, a father/child challenge, community bootcamps and charity dodgeball and kickball games.

Flex 4 Change also sponsors sensory-friendly activities at places like Dave & Busters and Sky Zone, an indoor trampoline park.

Banks is also working with local schools to implement fitness programs and hopes to bring Kids Bash-type events to schools around Hampton Roads. He’d like to one day see a Kids Bash in larger cities such as Washington, D.C. “You hear of kids spending 6-7 hours in front of a screen every day,” Banks says. “We’re trying to do everything we can to turn that around. We really want to see healthier young people. We want to get kids more active and fit.”

Registration for Kids Bash is open at: https://www.eventbrite.com/e/6th-annual-kids-bash-tickets-60450822036

Scholarships are available. Flex 4 Change is also looking for volunteers to help with the event.

Contact event organizers at flex4change1@gmail.com or visit flex4change.com for more information.

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TASTE APPEAL PRESENTS:

ampfire

COOKING Who doesn’t love a campfire? And better yet, the food! Cooking over a fire is a great way to get down to basics and fix simple, healthy meals the whole family can enjoy.

Do some of the prep work at home, and you’ll find campfire cooking to be a snap.

Campfire Foil Packs Also known as hobo meals, these are probably the easiest meals to fix over a campfire.

1 lb. ground beef Salt & pepper 1/2 tsp. garlic powder 1/2 tsp. chili powder 1/2 tsp. brown sugar, packed 4 tbsp. butter, cut into cubes 3 medium potatoes, peeled and cubed 1 medium onion, diced or sliced 2 large carrots, peeled and sliced 1 can cream of mushroom soup

In a bowl, mix together the beef, 1 tsp. salt, ½ tsp. black pepper, garlic powder, chili powder and brown sugar until the spices are evenly incorporated. Form beef mixture into four equal-sized patties. Set aside. Spread out four, 12-inch sheets of heavy duty aluminum foil.

Divide the vegetables in a layer in the center of each sheet of foil. Sprinkle the vegetables generously with salt and pepper and dot the top with 1 tablespoon of cubed butter. Top the vegetable layer with a beef patty, then top with 2 tablespoons cream of mushroom soup. Top with another layer of foil and seal foil packets well. Place in the hot coals of a campfire. Cook 30-40 minutes.

Recipe courtesy of Mei Stukes, BSA Venture Crew 1151.

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/ 38 / TASTE APPEAL

HERE'S A TIP! Experiment with different meats and veggies — try 1 lb. diced chicken with mushrooms, onions and bell peppers, and substitute ¼ cup oil and the juice of a lemon for the soup. You can also prepare the packets at home ahead of time and keep in a cooler until ready to cook.

Chicken Tortilla Soup black bean burritos The ingredients for this super easy soup require no refrigeration!

1 can black beans, drained 1 can chicken broth 1 can whole kernel corn 1 can chicken chunks, drained 1 can cream of chicken soup 1 can diced tomatoes with green chile peppers (such as Rotel)

2 (10-inch) tortillas 1 tbsp. oil 1 small onion, chopped 1/2 red bell pepper, seeded and chopped 1 tsp. garlic, minced 1 (15-oz.) can black beans, rinsed and drained 1 tsp. minced jalapeno peppers (optional) 3 ounces cream cheese or Neufchatel

Stir the contents of all six cans together in a saucepan and place on a campfire grate. Bring to a boil, reduce heat to low and simmer for 20 minutes. Serve with tortilla strips.

1/2 tsp. salt 2 tbsp. chopped fresh cilantro Wrap tortillas in foil and place on campfire grate to warm.

Meanwhile, in a skillet, heat oil over medium heat. Place onion, bell pepper, garlic and jalapenos in skillet and cook for 2 minutes, stirring occasionally. Add beans and cook for 3 more minutes. Cut cream cheese into cubes and add to skillet with salt. Cook for 2 minutes, stirring occasionally. Stir in cilantro. Spoon mixture evenly down center of warmed tortilla and roll tortillas up. Serve immediately.

mountain man breakfast This breakfast is made in a Dutch oven. Eliminate the meat to make it vegetarian.

1 lb. mild pork sausage, crumbled 5-6 strips of bacon, cooked and crumbled 1 onion, chopped 1 clove garlic, minced 1 red bell pepper, chopped

Cook and stir the sausage, onion and garlic in a 12-inch cast iron Dutch oven with lid, raised over the coals to medium-high heat, until the sausage is no longer pink and the onion is tender. Stir in the peppers and potatoes until evenly mixed. Cook, stirring occasionally, until the hash browns are hot and the peppers are tender, about 15 minutes.

2 lb. package frozen hash brown potatoes, shredded

Pour the beaten eggs evenly over the top of the potatoes, allowing them to sink. Cover the Dutch oven, and place 6 to 9 coals underneath and 12 to 18 on top.

Allow to bake until the eggs are firm, about 40 minutes.

Sprinkle with cheddar cheese; cover and continue cooking until the cheese has melted, about 5 minutes.

12 eggs, beaten

Recipe courtesy of Mei Stukes, BSA Venture Crew 1151.

1 green bell pepper, chopped

1 package shredded cheddar cheese

Taste Appeal

banana boats

cereal trail snacks

A classic campfire dessert that’s a twist on the basic s’more.

Make this at home before you head out.

Bananas

6 oz. package thin pretzel sticks

Topping suggestions:

1 lb. peanuts

Chocolate chips

1 box crisp rice cereal

Mini marshmallows

1 box crisp oat cereal

Crumbled graham crackers

½ tbsp. celery salt

Shredded coconut

1½ cup butter

Strawberries, sliced small

¼ cup Worcestershire sauce

Chopped nuts

½ tbsp. garlic salt

Chopped peanut butter cups

½ tbsp. onion salt

With the peel still on, slice banana from end to end. Pull peel aside and mash banana slightly. Add choice of toppings and spread on top of banana. Wrap banana in foil and place — toppings side up — on a fire grate or place in coal embers. Heat until banana feels squishy from the outside. Remove with tongs and open packet carefully.

Preheat oven to 225 degrees. Break pretzel sticks into small pieces and combine with dry cereals and peanuts in large roasting pan.

Heat butter until melted. Stir in Worcestershire sauce, garlic, onion and celery salt. Pour over cereal mixture and mix.

Recipe courtesy of the Girl Scout Council of the Colonial Coast.

Let's Eat, Hampton Roads! << our go-to father's day dining guide

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4 5

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Waypoint Seafood & Grill 1480 Quarterpath Rd. Williamsburg, VA 23185 757-220-2228 waypointgrill.com

7

3

Smoke BBQ Restaurant & Bar 10900 Warwick Blvd.

Newport News, VA 23601 757-595-4320 smokenn.com

The Point at Phoebus 30 E Mellen St. Hampton, VA 23663 757-722-3630 thepointatphoebus.com

4 5

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FOOD & DRINK

Hell's Kitchen 124 Granby St. Norfolk, VA 23510 757-624-1906 hknorfolk.com Luce 245 Granby St. Norfolk, VA 23510 757-502-7260 lucenorfolk.com

2 3

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8 9

6 7

Tucanos Brazilian Grill 11820 Fountain Way Newport News, VA 23606 757-597-9500 tucanos.com Nouvelle Restaurant 4110 Colley Ave. Norfolk, VA 23508 757-248-3712

8

The Butcher's Son 500 S Battlefield Blvd.

Chesapeake, VA 23322 757-410-5466 1556 Laskin Rd. #134 Virginia Beach, VA 23451 757-500-7550 butcherson.com

FOOD & DRINK

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9

Leaping Lizard Cafe 4408 Shore Dr. Virginia Beach, VA 23455 757-460-5327

ACCEPTING NEW PATIENTS Are you looking for a provider? special advertising section Our featured providers are committed to serving the community with the highest-quality health care.

DENTISTRY Jamiah K. Dawson, DDS, MICO, MAAIP Affordable Dentures & Implants

Dr. Dawson earned her Doctor of Dental Surgery from the University of Missouri-Kansas City School of Dentistry.

She earned mastership in both the International Congress of Oral Implantologists and the American Academy of Implant Prosthodontics.

Additionally, she teaches implant surgery at the New Horizon Institute located in Phoenix, Ariz.

Dr. Dawson serves on the Virginia Board of Dentistry as well as several committees for Affordablecare Inc. She offers full implant services including single tooth, denture stabilization, sinus lifts, bone grafting and more permanent Implantsupported solutions.

She lives in Newport News and is a proud member of the Hampton Roads community.

Affordable Denture & Implants 12731 Jefferson Ave, Newport News, VA 23602 (757) 932-3022 affordabledentures.com/office/newport-news/

ALLERGY & ASTHMA

AUDIOLOGY

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

Dr. Timothy Campbell made Allergy and Immunology his medical career choice because it allows him the opportunity to care for both adults and children. A graduate of Miami University in Oxford, Ohio and Northeast Ohio Medical University, he completed his internal medicine residency at Summa Health System in Akron, Ohio, followed by a fellowship in adult and pediatric allergy, asthma and immunology at Cleveland Clinic. He was nominated to AOA and Gold Humanism Medical Honor Societies.

Dr. Campbell joined Allergy Partners in 2014.

He diagnoses and treats the full spectrum of immunodeficiency and allergic disorders including asthma, allergic rhinitis, stinging insect allergy, drug reactions, eczema, hives, sports-induced asthma and food and latex allergies. Dr. Campbell finds it very rewarding to improve quality of life for his patients that are debilitated by their allergic illnesses. He is accepting new adult and pediatric patients in the Williamsburg and Newport News offices.

Allergy Partners of Hampton Roads

Jude Liptak, Au.D. Colonial Center for Hearing

Dr. Jude Liptak holds a doctorate degree in Audiology from Salus University. He completed his undergraduate and master’s programs at Kent State University in Kent, Ohio and graduated Magna Cum Laude. He is a fellow of the American Academy of Audiology and a member of the Academy of Doctors of Audiology. Dr. Liptak has been practicing audiology since 2000. As a board-certified audiologist and expert in his field, he has helped thousands of people rediscover the joys of healthy hearing.

In 2003, he founded Colonial Center for Hearing, a state-of-the-art audiology practice, located in McLaws Circle in Williamsburg, Virginia. Dr. Liptak is passionate about patient care and believes in educating patients about his findings so that they understand their hearing loss and his course of treatment. To Dr. Liptak, you are not just a patient— you are an individual with a hearing situation that requires prompt attention.

Colonial Center for Hearing

1144 Professional Drive Williamsburg, VA 23185 (757) 259-0443 allergypartners.com/hamptonroads

430 McLaws Circle, Suite 101 Williamsburg, VA 23185 (757) 229-4004

OPTOMETRY

PERSONAL TRAINING

Brent Segeleon, O.D. Colonial Eye Care

Dr. Brent Segeleon, owner of Colonial Eye Care, is a graduate of Gannon University and received his doctor of optometry degree from the Pennsylvania College of Optometry in 2005. He is proficient in comprehensive optometry, including the diagnosis and management of ocular diseases, as well as low vision. He has experience in fitting simple and complex contact lenses for complicated, diseased and post-surgical corneas.

Dr. Segeleon is a member of the American Optometric Association, Virginia Optometric Association current board member and Tidewater Optometric Society President from 2014-2016. In 2013, the Virginia Optometric Association named him Young Optometrist of the Year.

Originally from Pittsburgh, Penn., Dr. Segeleon calls Williamsburg home. He lives here with his wife, Brooke, daughter, Gwen, and son, Ian. He enjoys sponsoring the Williamsburg Youth Baseball League and working with William & Mary athletes.

Colonial Eye Care 5273 John Tyler Highway Williamsburg, VA 23185 (757) 903-2633 colonialeyecare.com

williamsburghears.com

Brian Cole, CPFT, CMT

Personal Training Associates For over 20 years Brian has been building his personal training practice to serve not only those who want to improve their overall health and fitness but also those in need of post-rehab conditioning following physical therapy, injury and/or surgery.

Brian is certified as a personal fitness trainer by the American Council on Exercise (ACE), a massage therapist by the Virginia Department of Health Professions, a post-rehab conditioning specialist by the American Academy of Fitness Professionals and a weight management consultant by ACE. Brian is also the co-inventor of The Back Unit for low back strengthening and injury prevention.

His trainers have college degrees in exercise science or fitness management, national certification by ACSM, ACE or NASM, and in addition, they regularly earn advanced specialty certifications in a variety of disciplines.

They are knowledgeable and experienced working with hip/knee replacements, ACL tears, spinal and shoulder surgeries, mastectomies, rheumatoid and osteoarthritis, scoliosis, etc.

Personal Training Associates – Private Studios 210 Nat Turner Blvd.

738 City Center Blvd.

Newport News, VA 23606 Newport News, VA 23606 (757) 599-5999 briancoleandassociates.com

BEAUTY & AESTHETICS Steven C. Mares, M.D. Erase the Canvas, LLC

Dr. Steven C. Mares, is the owner of Erase the Canvas, LLC, specializing in Laser Tattoo Removal and Anti-Aging Laser and Botox Treatments. He is a “Hokie,” having graduated with a degree in chemistry in 1986 from Virginia Tech. He received his medical degree from Eastern Virginia Medical School in 1992 and completed a pediatric residency at Children’s Hospital of The King’s Daughters in Norfolk, Va., in 1995. He went on to complete a sports medicine fellowship at the Houghston Sports Medicine Center in Columbus, Ga., in 1996 — the year of the XXVI Olympics. During his time there, he was involved in taking care of the Elite Olympic hopefuls at the U.S. Track and Field Championships as well as the Women’s Olympic Softball athletes.

He moved to Williamsburg where he is involved with student athletes and the theater department at Lafayette High School. He did laser training at the National Laser Institute in Phoenix, Ariz., in 2010, and opened his clinic in 2013.

Erase the Canvas, LLC 304 Bulifants Blvd, Suite 201 Williamsburg, VA (757) 532-9390 erasethecanvas.com

SLEEP APNEA AND TMJ William G. Harper, D.D.S. Coastal Virginia Sleep Solutions

Dr. Harper has focused a significant part of his practice on sleep apnea and TMJ. He works closely with local sleep medicine physicians to diagnose and treat sleep apnea, snoring, teeth grinding and TMJ problems.

When a CPAP device is not successful or necessary, Dr. Harper then uses his extensive training and background to choose the right custom appliance for his patients. His experience with many different appliance designs increases comfort and success of the appliance, and leads to better sleep, improved health and a higher quality of life.

Dr. Harper uses his background and knowledge of TMJ disorders to prevent common side effects of sleep apnea appliance therapy including bite changes, tooth pain and TMJ pain. He also helps patients who suffer with TMJ disorders and were not properly diagnosed or were given a thick plastic “night guard” but still suffer from tightness, tension, pain and worn/fractured teeth.

Coastal Virginia Sleep Solutions 235 Wythe Creek Rd. Poquoson, VA 23662 (757) 868-8152 coastalvasleepsolution.com

DENTISTRY Stacey Sparkman Hall, D.D.S.

Williamsburg Center for Dental Health

DIETITIAN NUTRITIONIST

Kerri Blaesser, RDN LWell

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

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

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

Williamsburg Center for Dental Health

Kerri is a highly engaged and seasoned registered dietitian and nutritionist. Her experience ranges from treating eating disorders to helping athletes, addressing issues such as stubborn weight loss and diabetes in patients of all ages. She specializes in clinically significant lifestyle changes for those with nutritional concerns.

Her undergraduate degree is in Exercise Science and her graduate degree is in Clinical Nutrition, both from California Polytechnic Institute. She has specialized training in challenging nutrition. Her experience is diverse, including as a CalPoly Triathlon Club coach, an outpatient collegiate eating disorder specialist at Virginia Tech and a clinical dietician at Brigham and Women’s Hospital, associated with Harvard University. Kerri’s kind, patient and empathetic approach is complimented by her commitment to her patients’ specific goals and health outcomes. In her free time, she enjoys running, biking and cooking with her family.

Contact LWell to make an appointment with Kerri or any LWell Registered Dietitian and Nutritionist, and get on the way to your healthiest you!

5231 Monticello Ave., Suite E Williamsburg, VA 23188 (757) 565-6303 williamsburgdentalhealth.com

1309 Jamestown Rd, Suite 102 Williamsburg, VA 23188 (757) 585-3441 lwell.com

THERAPY/ DEPRESSION & OCD

WHOLE HEALTH DENTISTRY

Brent Peterson, Ph.D., LPC

Family Living Institute

Dr. Brent Peterson is the Clinical Director of the TMS (Transcranial Magnetic Stimulation) program at the Family Living Institute. He received his B.S. in Psychology from the University of Utah before going on to study art therapy. He received an M.S. in Art Therapy from Florida State University and a Ph.D in Art Therapy from Eastern Virginia Medical School.

He is a forensic psychotherapist with over 16 years of experience in treating children, adolescents and adults in various outpatient and residential settings including the Department of Juvenile Justice, community mental health, private practice and pastoral. He performs various court evaluations for the public and those ordered by social services.

Dr. Peterson is passionate about helping those suffering from therapy-resistant depression and OCD. Using state-ofthe-art TMS therapy, he is able to successfully treat both Major Depressive Disorder (MDD) and Obsessive Compulsive Disorder (OCD). The Family Living Institute is currently accepting new patients for the TMS program for both MDD and OCD. Call for a free consultation.

Family Living Institute

1307 Jamestown Rd., Suite 202 Williamsburg, VA 23188 (757) 229-7927 familylivinginstitute.com

LWell

Lisa Marie Samaha, D.D.S.

Port Warwick Dental Arts

Dr. Lisa Marie Samaha has created beautiful, healthy smiles for Hampton Roads since opening her Newport News practice in 1982.

She and her exceptional team have created a practice of comprehensive, individualized and holistic dental care. They partner with their patients to achieve “BEST” dental health and overall wellness.

Dr. Samaha is internationally published and esteemed as an educator and top clinician. She offers a wide range of advanced cosmetic and mercury-free dental care. She also maintains focus on a leadingedge protocol for the diagnosis, prevention and non-surgical treatment of periodontal disease.

As an enthusiastic supporter of the arts, Dr. Samaha is also an award-winning watercolorist. Her most compelling contribution to the arts of Hampton Roads is her tranquil Port Warwick Dental Arts venue where she often hosts a rich and diversified array of musical talent and artistic exhibitions.

Port Warwick Dental Arts 251 Nat Turner Blvd. S Newport News, VA 23606 (757) 223-9270 pwdentalarts.com

HEAL TH D I REC TORY EMERGENCY NUMBERS National Response Center Toll-Free: (800) 424-8802 National Suicide Crisis Hotline Toll-Free: (800) 784-2433 National Suicide Prevention Hotline Toll-Free: (800) 273-8255 Poison Control Center Toll-Free: (800) 222-1222 ADDICTION TREATMENT The Farley Center 5477 Mooretown Road Williamsburg (757) 243-4426 ALLERGY & ENT Allergy Partners of Hampton Roads 1144 Professional Dr. Williamsburg (757) 259-0443 895 City Center Blvd., Suite 302 Newport News (757) 596-8025 Hampton Roads ENT & Allergy 5408 Discovery Park Drive Williamsburg (757) 253-8722 901 Enterprise Pkwy., Suite 300 Hampton (757) 825-2500 11803 Jefferson Ave Suite 260 Newport News (757) 643-7028 AUDIOLOGY & HEARING Colonial Center For Hearing 430 McLaws Circle, Suite 101 Williamsburg (757) 279-7363 BEHAVIORAL HEALTH & PSYCHIATRY B3 Emotional Wellness Michelle Hill, LPC, NCC 1769 Jamestown Rd, Suite 107 Williamsburg (757) 524-2650 The Pavilion at Williamsburg Place 5483 Mooretown Road Williamsburg (800) 582-6066 BREAST HEALTH Victorious Images Mastectomy Care and Support 7191 Richmond Rd. Suite E Williamsburg (757) 476-7335

CHIROPRACTIC & ACUPUNCTURE Comber Physical Therapy & Fusion Chiropractic 201 Bulifants Blvd., Suite B Williamsburg (757) 603-6655 5388 Discovery Park Blvd, Suite 100 Williamsburg (757) 903-4230 Integrative Chiropractic, Acupuncture & Laser Wade Quinn, D.C. 1318 Jamestown Road, Suite 102 Williamsburg (757) 253-1900 Pinto Chiropractic & Rehabilitation 5408 Discovery Park Blvd., Suite 200 Williamsburg (757) 220-8552 COSMETIC & PLASTIC SURGERY Williamsburg Plastic Surgery 333 McLaws Circle Williamsburg (757) 345-2275 DENTISTRY Affordable Dentures & Implants Jamiah K. Dawson DDS, MICOI, MAAIP 12731 Jefferson Ave. Newport News (757) 886-5370 New Town Dental Arts Sebastiana G. Springmann, D.D.S, F.A.G.D. 4939 Courthouse St. Williamsburg (757) 259-0741 Pediatric Dental Specialists of Williamsburg 213 Bulifants Blvd., Suite B Williamsburg (757) 903-4525 Pediatric Dental Specialists of Hampton 2116 Executive Drive Hampton (757) 864-0606 Port Warwick Dental Arts Lisa Marie Samaha, D.D.S, F.A.G.D 251 Nat Turner Blvd., Newport News (757) 223-9270 Williamsburg Center for Dental Health Stacey Sparkman Hall, D.D.S 5231 Monticello Ave., Suite E Williamsburg (757) 565-6303

DERMATOLOGY Associates In Dermatology, Inc. 17 Manhattan Square Hampton (757) 838-8030 Dermatology Specialists Jason D. Mazzurco, D.O. 11844 Rock Landing Drive, Suite B Newport News (757) 873-0161 Dermatology Specialists 475 McLaws Circle, Suite 1 Williamsburg (757) 259-9466 DIAGNOSTIC IMAGING Orthopaedic & Spine Center 250 Nat Turner Blvd.

Newport News (757) 596-1444 Tidewater Diagnostic Imaging 100 Sentara Circle Williamsburg (757) 984-6000 FREE CLINICS Angels of Mercy Medical Clinic 7151 Richmond Road, Suite 401 Williamsburg (757) 565-1700 Beach Health Clinic 3396 Holland Road, Suite 102 Virginia Beach (757) 428-5601 Chesapeake Care 2145 South Military Highway Chesapeake (757) 545-5700 The Community Free Clinic of Newport News 727 25th St. Newport News (757) 594-4060 H.E.L.P. Free Clinic 1320 LaSalle Ave. Hampton (757) 727-2577 H.E.L.P. Free Dental Clinic 1325 LaSalle Ave. Hampton (757) 727-2577 HOPES Free Clinic-EVMS 830 Southhampton Ave, Norfolk (757) 446-0366 Lackey Free Clinic 1620 Old Williamsburg Road Yorktown (757) 886-0608 Olde Towne Medical and Dental Center 5249 Olde Towne Road Williamsburg (757) 259-3258 Park Place Dental Clinic 606 West 29th St. Norfolk (757) 683-2692

THEHEALTHJOURNAL.ORG

Surry Area Free Clinic 474 Colonial Trail West Surry (757) 294-0132 Western Tidewater Free Clinic 2019 Meade Parkway Suffolk (757) 923-1060 GASTROENTEROLOGY Digestive Disease Center of Virginia, PC Richard J. Hartle, M.D. 5424 Discovery Park Blvd., Suite 104 Williamsburg (757) 206-1190 HEALTH CARE ATTORNEYS Brain Injury Law Center 2100 Kecoughtan Road Hampton (757) 244-7000 HOME CARE Visiting Angels 704 Thimble Shoals Blvd., #600-B Newport News (757) 599-4145 HOSPITALS & MEDICAL CENTERS Bon Secours Mary Immaculate Hospital 2 Bernardine Dr. Newport News (757) 886-6000 Bon Secours DePaul Medical Center Granby St. & Kingsley Lane Norfolk (757) 889-5310 Bon Secours Maryview Medical Center 3636 High St. Portsmouth (757) 398-2200

Dorothy G. Hoefer Comprehensive Breast Center 11803 Jefferson Ave., Newport News (757) 594-1899 Hampton Roads Community Health Center 664 Lincoln St.Portmouth (757) 393-6363 Ocean View Medical and Dental Center 9581 Shore Dr. Nofolk (757) 393-6363 Park Place Family Medical Center 3415 Granby St. Norfolk (757) 393-6363 Riverside Hampton Roads Surgical Specialists 120 Kings Way, Suite 2800 Williamsburg (757) 345-0141 Riverside Doctors’ Hospital 1500 Commonwealth Ave. Williamsburg (757) 585-2200 Riverside Regional Medical Center 500 J. Clyde Morris Blvd.

Newport News (757) 594-2000 Sentara Independence 800 Independence Blvd.

Virginia Beach (757) 363-6100 Sentara CarePlex Hospital 3000 Coliseum Dr. Hampton (757) 736-1000 Sentara Heart Hospital 600 Gresham Dr. Norfolk (757) 388-8000

Bon Secours Health Center at Harbour View 5818 Harbour View Blvd.

Suffolk (757) 673-5800

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

Bon Secours Surgery Center at Harbour View 5818 Harbour View Blvd., Suffolk (757) 673-5832

Sentara Norfolk General Hospital 600 Gresham Dr. Norfolk (757) 388-3000

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

Sentara Obici Hospital 2800 Godwin Blvd.

Suffolk (757) 934-4000

Children’s Hospital of The King’s Daughters 601 Children’s Lane Norfolk (757) 668-7098 CommuniCare Family Health Center 804 Whitaker Lane Norfolk (757) 393-6363

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Sentara Port Warwick 1031 Loftis Blvd.

Newport News (757) 736-9898 Sentara Princess Anne 2025 Glenn Mitchell Dr. Virginia Beach (757) 507-0000 Sentara Virginia Beach General Hospital 1060 First Colonial Road Virginia Beach (757) 395-8000

Sentara Williamsburg Regional Medical Center 100 Sentara Circle Williamsburg (757) 984-6000 MASSAGE THERAPY Oasis Healing Massage Jamestowne Professional Park, 1769 Jamestown Road Suite 209 Williamsburg (804) 916-9494 Spiral Path Massage and Bodywork 215 Ingram Road, Suite D Williamsburg (757) 209-2154 NON-PROFIT ORGANIZATIONS Access AIDS Support 218 S. Armistead Ave. Hampton (757) 722-5511 222 W. 21st St., Suite F-308 Norfolk (757) 640-0929 Alzheimer’s Association 6350 Center Dr., Suite 102 Norfolk (757) 459-2405 213-B McLaws Circle Williamsburg (757) 221-7272 24-hour Helpline: (800) 272-3900 American Cancer Society 11835 Canon Blvd., Suite 102-A Newport News (757) 591-8330 American Diabetes Association 870 Greenbrier Circle, Suite 404 Chesapeake (757) 424-6662 American Heart Association 500 Plume St. East, Suite 110 Norfolk (757) 628-2610 American Parkinson’s Disease Association 4560 Princess Anne Road Virginia Beach (757) 495-3062 American Red Cross 1323 W. Pembroke Ave. Hampton (757) 838-7320 3715 Strawberry Plains, Suite 1 Williamsburg 757-253-0228 6912 George Washington Memorial Highway Yorktown (757) 898-3090 The Arc of Greater Williamsburg 150 Strawberry Plains Rd, Suite D Williamsburg (757) 229-3535 The Arthritis Foundation 2201 W. Broad St., Suite 100 Richmond (804) 359-4900

Avalon: A Center for Women & Children Williamsburg (757) 258-5022

Food Bank of SEVA 800 Tidewater Dr. Norfolk (757) 627-6599

AWARE Worldwide, Inc. 6350 Center Dr., Bldg. 5, Suite 228 Norfolk (757) 965-8373

Hampton-Newport News Community Services Board 300 Medical Dr. Hampton (757) 788-0300

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

Virginia Beach (757) 631-0222

Here for the Girls 1309 Jamestown Road, Suite 204 Williamsburg (757) 645-2649

Cancer Care Foundation of Tidewater 5900 Lake Wright Dr. Norfolk (757) 461-8488 Cancer Support Group - Kelly Weinberg Foundation kellyweinbergfoundation. org, info@ kellyweinbergfoundation.org (757) 250-3220 Center for Excellence in Aging & Lifelong Health 460 McLaws Circle Suite 110 Williamsburg (757) 220-4751 CHEAR, Inc. c/o Department of Otolaryngology, EVMS 600 Gresham Dr., Suite 1100 Norfolk (757) 634-3272 Child Development Resources 150 Point O’ Woods Road Norge (757) 566-3300 Citizens’ Committee to Protect the Elderly PO Box 10100 Virginia Beach (757) 518-8500

Hope House Foundation 801 Boush St., Suite 302 Norfolk (757) 625-6161 Hospice House & Support Care of Williamsburg 4445 Powhatan Parkway Williamsburg (757) 253-1220 Jewish Family Service of Tidewater, Inc. 5000 Corporate Woods Dr. Suite 400 Virginia Beach (757) 321-2222 Lee’s Friends: Helping People Live with Cancer 7400 Hampton Blvd., Suite 201 Norfolk (757) 440-7501 Leukemia & Lymphoma Services 6350 Center Dr., Suite 216 Norfolk (757) 459-4670 Mended Hearts of Williamsburg Ch. 427 100 Sentara Circle Williamsburg (757) 645-5514 National MS Society 760 Lynnhaven Pkwy., Suite 201 Virginia Beach (757) 490-9627

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

The Needs Network, Inc. 9905 Warwick Blvd.

Newport News (757) 251-0600

Denbigh Clubhouse for Brain Injury Survivors 12725 McManus Blvd, Suite 2E Newport News (757) 833-7845

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

Dream Catchers Therapeutic Riding 10120 Fire Tower Road Toano (757) 566-1775 Edmarc Hospice for Children 516 London St.Portsmouth (757) 967-9251 Endependence Center, Inc. 6300 E. Virginia Beach Blvd.

Norfolk (757) 461-8007 Faith in Action 354 McLaws Circle, Suite 2 Williamsburg (757) 258-5890 Food Bank of the Virginia Peninsula 2401 Aluminum Ave. Hampton (757) 596-7188

National Alliance on Mental Illness-Norfolk Contact Lynn Martin Norfolk (757) 401-6318 Norfolk Community Services Board 225 W. Olney Road, Room 1 Norfolk (757) 664-6670

Peninsula Institute for Community Health 1033 28th St. Newport News (757) 591-0643 Peninsula Pastoral Counseling Center 707 Gum Rock Court Newport News (757) 873-2273 Protect Our Kids P.O. Box 561 Hampton (757) 727-0651 Respite Care Center for Adults with Special Needs 500 Jamestown Road Williamsburg (757) 229-1771 Ronald McDonald House 404 Colley Ave. Norfolk (757) 627-5386 St. Mary’s Home for Disabled Children 6171 Kempsville Circle Norfolk (757) 622-2208 Sarcoidosis Support Group/Charity #teamandreafight llc (757) 309-4334 The Sarah Bonwell Hudgins Foundation 1 Singleton Dr.Hampton (757) 827-8757 Senior Center of York 5314 George Washington Memorial Highway.

Yorktown (757) 890-3444

Williamsburg Obstetrics & Gynecology 500 Sentara Circle, Suite 105 Williamsburg (757) 253-5653 ONCOLOGY The Paul F. Schellhammer Cancer Center- a division of Urology of Virginia 229 Clearfield Ave. Virginia Beach (757) 457-5177 Virginia Oncology Associates 725 Volvo Pkwy, Suite 200 Chesapeake (757) 549-4403 3000 Coliseum Dr., Suite 104 Hampton (757) 827-9400 1051 Loftis Blvd., Suite 100 Newport News (757) 873-9400 5900 Lake Wright Dr. Norfolk (757) 466-8683 5838 Harbour View Blvd., Suite 105 Suffolk (757) 484-0215 2790 Godwin Blvd., Suite 101 Suffolk (757) 539-0670 1950 Glenn Mitchell Dr., Suite 102 Virginia Beach (757) 368-0437

Senior Services of Southeastern Virginia 5 Interstate Corporate Center 6350 Center Dr., Suite 101 Norfolk (757) 222-4509

500 Sentara Circle, Suite 203 Williamsburg (757) 229-2236

Susan G. Komen Tidewater 6363 Center Dr. Suite 205 Norfolk (757) 490-7794

Retina & Glaucoma Associates 113 Bulifants Blvd., Suite A Williamsburg (757) 220-3375

United Way 1182 Fountain Way Suite 206 Newport News (757) 873-9328

OPTOMETRY & OPHTHALMOLOGY

ORTHOPEDICS & SPORTS MEDICINE

5400 Discovery Park Blvd., Suite 104 Williamsburg (757) 253-2264

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

The Up Center 1805 Airline Blvd.

Portsmouth (757) 397-2121

5335 Discovery Park Blvd., Suite B Williamsburg (757) 253-0603

222 W. 19th St. Norfolk (757) 622-7017

Orthopaedic & Spine Center 250 Nat Turner Blvd.

Newport News (757) 596-1900

Peninsula Agency on Aging 739 Thimble Shoals Blvd., Suite 1006 Newport News (757) 823-1600

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

312 Waller Mill Road, Suite 105 Williamsburg (757) 345-6277

We Promise Foundation 5700 Cleveland St. Suite 101 Virginia Beach (757) 233-7111

HEALTH DIRECTORY

OBSTETRICS & GYNECOLOGY

VA Medical Center 100 Emancipation Dr. Hampton (757) 722-9961

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Tidewater Orthopaedic Associates 901 Enterprise Parkway, Suite 900 Hampton (757) 827-2480 4037 Ironbound Road Williamsburg (757) 206-1004

PHYSICAL THERAPY & REHABILITATION Comber Physical Therapy and Rock Steady Boxing (Parkinson’s Program) 5388 Discovery Blvd., Ste 100 Williamsburg (757) 903-4230

Orthopaedic & Spine Center Physical Therapy 250 Nat Turner Blvd.

Newport News (757) 596-1900

154 E Little Creek Road Norfolk (757) 797-0210 204 Gumwood Dr. Smithfield (757) 357-7762

Urology of Virginia Physical Therapy 225 Clearfield Ave. Virginia Beach (757) 466-3406

Pivot Physical Therapy 4020 Raintree Road, Suite D Chesapeake (757) 484-4241

2007 Meade Pkwy.

Suffolk (757) 539-6300

PODIATRY

2004 Sandbridge Road, Suite 102 Virginia Beach (757) 301-6316

201 Bulifants Blvd., Ste B Williamsburg (757) 229-9740

135 W. Hanbury Road, Suite B Chesapeake (757) 819-6512

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

927 N. Battlefield Blvd., Suite 200 Chesapeake (757) 436-3350

466 Denbigh Blvd.

Newport News (757) 875-0861

1580 Armory Dr., Suite B Franklin (757) 562-0990

4624 Pembroke Blvd.

Virginia Beach (757) 460-3363

6970 Fox Hunt Lane, Gloucester (804) 694-8111

100 Winters St., Suite 106 West Point (757) 843-9033

2106 Executive Dr. Hampton (757) 838-6678

156-B Strawberry Plains Road Williamsburg (757) 565-3400

729 Thimble Shoals Blvd., Suite 4-C (Pediatrics) Newport News (757) 873-2932 301 Riverview Ave. Norfolk (757) 963-5588 500 Rodman Ave., Suite 3 Portsmouth (757) 393-6119 5701 Cleveland St., Suite 600 Virginia Beach (757) 995-2700 Hampton Roads Orthopaedics & Sports Medicine 730 Thimble Shoals Blvd., Suite 130 Newport News (757) 873-1554

9 Manhattan Square, Suite B Hampton (757) 825-3400 7190 Chapman Dr. Hayes (804) 642-3028 751 J Clyde Morris Blvd Newport News (757) 873-2123 612 Denbigh Blvd.

Newport News (757) 874-0032 12494 Warwick Blvd.

Newport News (757) 599-5551 6161 Kempsville Circle, Suite 250 Norfolk (757) 965-4890

1745 Camelot Dr., Suite 100 Virginia Beach (757) 961-4800

7151 Richmond Road, Suite 101 Williamsburg (757) 345-0753 4125 Ironbound Road, Suite 100 Williamsburg (757) 220-8383 Tidewater Orthopaedic Associates 901 Enterprise Pkwy, Suite 900 Hampton (757) 827-2480 4037 Ironbound Road Williamsburg (757) 206-1004

250 West Brambleton Ave., Suite 100 Norfolk (757) 938-6608

MAY SUDOKU

BRA

Ambulatory Foot & Ankle Center Calvin H. Sydnor IV, DPM, FACFAS Earnest P. S. Mawusi, DPM, FACFAS 1618 Hardy Cash Dr. Hampton (757) 825-5783 UROLOGY The Devine-Jordan Center for Reconstructive Surgery & Pelvic Health — a division of Urology of Virginia 225 Clearfield Ave. Virginia Beach (757) 457-5110 Urology of Virginia 4000 Coliseum Dr., Suite 300 Hampton (757) 457-5100 7185 Harbour Towne Pkwy., Suite 200 Suffolk (757) 457-5100 2202-A Beechmont Road, South Boston (434) 333-7760 400 Sentara Circle, Suite 310 Williamsburg (757) 345-5554 The Paul F. Schellhammer Cancer Center – a division of Urology of Virginia 229 Clearfield Ave. Virginia Beach (757) 457-5177

MAY WORD SEARCH

IN TEASERS

UP FOR THE CHALLENGE? Challenge your brain!

Turn to page 50 to find out how you can win.

Congratulations to our

BRAIN TEASER WINNER

LAUREN STEPHAN WILLIAMSBURG, VA

MAY CRYPTOGRAM

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/ 48 / HEALTH DIRECTORY

June

WHAT IS GOING ON IN

may 31-june 18

2019

7-9 13-16

MOUNT TRASHMORE SUMMER CARNIVAL Rides, games and traditional state fair foods are all available at the Summer Carnival at Mount Trashmore Park. Located in the parking lot off Edwin Drive, the carnival is great for all ages and offers free admission and free parking. Rides, games and concessions are priced separately.

WHEN: Mon - Fri: 5​​​- 10p, Sat & Sun: 2 - 10p WHERE: 310 Edwin Dr, Virginia Beach $$: Single tickets: $1 each; Mon, Wed & Fri: $18 wristband (unlimited rides); Twelve Buck Tues: $12 wristband; Dollar Day Thur: All rides $1 each; Sat & Sun: $20 wristband​​​​​.

MORE INFO: fun@VBgov.com or 757-385-1100

NORFOLK HARBORFEST MUSIC, FOOD & MARITIME FESTIVAL For three incredible days, you’ll experience tall ships, Parade of Sail, artisan foods and beverages, work boat demonstrations, unique and unusual performances, one of the largest fireworks shows on the East Coast, family games and activities, national and regional entertainment, and so much more!

WHEN: Fri & Sat: noon - 11p; Sun: 10a - 6p WHERE: Town Point Park, Norfolk $$: FREE MORE INFO: festevents@festevents.org or 757-441-2345

16

Join us for Virginia Beach’s longest running annual oceanfront event and one of the best outdoor fine art shows on the eastern seaboard! 275 artists from all over the U.S. and beyond present an eclectic range of fine arts and crafts, 20th to 36th Streets on the Virginia Beach boardwalk.

WHEN: Thur: noon - 6p; Fri. & Sat: 10a - 6p; Sun: 10a - 5p WHERE: 2200 Parks Ave, Virginia Beach $$: FREE MORE INFO: info@virginiamoca.org or 757-425-0000

29

28-30

VIKING DASH TRAIL RUN: WILLIAMSBURG Eleven miles west of Williamsburg, runners and walkers will experience a fun-filled Viking day at the York River State Park. York River offers Viking Dash participants the opportunity to experience the beautiful environment of a coastal estuary.

More than 30 miles of trails provide access to the park’s beautiful and diverse natural areas.

WHEN: 7:15 – 8:45a: Packet pickup/Registration; 8:45a: Pre-Race Meeting; 9a: 20k will start, followed by 10K & 5K WHERE: York River State Park, Williamsburg $$: Early registration - 5k: $49, 10k: $59, 20k: $79; late registration - 5k: $54, 10k: $64, 20k: $89 MORE INFO: feedback@americamultisport.com

64TH ANNUAL BOARDWALK ART SHOW

SWEETHAVEN LAVENDER FESTIVAL VIRGINIA CRAFT FESTIVAL The Virginia Craft Festival is a 3-day event featuring over 100 amazing crafters, fine art, candles, jewelry, woodwork, glass, handmade goods, and much more. Our goal is to provide a fun, family friendly event and a great crowd thanks to a very focused and energetic media campaign.

WHEN: Fri 11a - 6p, Sat 10a - 6p, Sun 11a - 5p WHERE: Colonial Parkway, Williamsburg $$: Single day tickets $4, 3-day tickets $9.

Children 10 & under are FREE. MORE INFO: virginiacraftfestival.com

CALENDAR

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Seven acres of lavender on a 134-acre farm! Pick your own with a pre-purchased bouquet ticket.

Don’t miss our lavender lemonade! Attractions: Teeny Tiny Farm petting zoo, vintage & makers market, food trucks, live music, antique British car show and photographers available for portraits in the field. Picnic basket lunches available by reservation. Due to insurance reasons and to protect our livestock, no pets allowed.

WHEN: 9a - 6p WHERE: Sweethaven Lavender Farm, 2301 Jolly Pond Rd., Williamsburg $$: General admission $10, children (6-10) $5, & children 5 & under are free.

MORE INFO: sweethavenlavender@gmail.com

Complete all three puzzles correctly for a chance to win* a Gift Certificate to the Williamsburg Salt Spa! Snap a photo of this page and email it to contest@thehealthjournals.com, or tear this page out and send it by mail to: The Health Journal 4808 Courthouse St., Suite 204 Williamsburg, VA 23188

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STRETCH YOUR MENTAL MUSCLES AND WIN!

Winner announced in our next issue in the Inbox. SeeO bottom of page for submission deadline and details.

CRYPTOGRAM

I=A N=E F=I H=O J=U

USE THE ABOVE CLUES TO UNCOVER WORDS AND DECIPHER THE HIDDEN QUOTE. SOME CLUES HAVE BEEN FILLED IN FOR YOU.

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WORD SEARCH

* ENTRIES MUST BE RECEIVED BY THE 26TH NAME :

E

OF JUNE

PHONE:

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adventure animals bears camper campfire

/ 50 / PUZZLES

campground camping canoe compass fishing

forest hammock hiking kayak nature

smores stars tent trees woods

MAICO AUDIOLOGICAL SERVICES

Welcomes

Stephanie Howard, M.A., CCC-A

Bridget McMullen, USAF Maj (Ret), M.A., CCC-A

TRUST your hearing healthcare to an audiologist. Our audiologists offer the highest level of hearing healthcare and, as an independent professional practice, our patients are also our neighbors and friends.

At MAICO, our expertise and sole focus is in supporting you with professional hearing healthcare and individualized hearing solutions.

Visit Us for All Your Hearing Needs

Hearing Aid Sales & Service | Hearing Evaluations for Adults & Children | Everyday Fair Pricing

Call Today for a Personal Consultation: Chesapeake

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