Health Tab 2015

Page 1

The Transylvania Times, Brevard, N.C., Monday, January 26, 2015–Page 1B

JANUARY 2015 A SPECIAL SUPPLEMENT TO

THE TRANSYLVANIA TIMES

&

HEALTH WELNESS

Getting Healthy in 2015

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t’s that time of year again where many people are trying to either start a new fitness program, or to reinvigorate a stagnant routine. We are lucky to live in a place with an abundance of free outdoor activity options - our endless hiking and biking trails provide a wealth of opportunities to stay in shape. For those who prefer indoor options, we are also fortunate to have a wide variety of facilities and activities that cater to all ages, levels and preferences. This is a great time to try something new, or dive back in to an old favorite. When thinking about getting healthy (or staying in healthy), remember that it’s not just moving our bodies - but also what we put in them that is a huge part of it. The foods and drinks that we use to fuel our bodies can play a large role in either helping or hindering our progress. As Jackie McKool, the Health and Beauty Manager and Wellness Educator at Food Matters Market simply puts it, “Health is a choice. Real foods lead to health; choose real foods! Real food truly can be your medicine.” Pay attention to how you feel after eating not-sohealthy foods versus making more wholesome choices.

Stella Godwin, owner at Healthy Harvest Natural Foods, adds, “My top tip for maintaining a healthy lifestyle is something my grandmother would whole heartedly agree with, and that is to prepare wholesome and organic homemade meals utilizing ingredients that you know are good for you. “As a person on the go, I like to create large meals that I can freeze parts of (such as soups and sauces), and meals that will keep for a couple of days in the refrigerator, such as organic vegetable and quinoa dishes as well as home baked breads, whole grain or gluten free. By being in the habit of this, I always have something healthy and homemade to eat, even when in a rush. And it saves money! “My collection of cookbooks helps a lot when I want to try something new,” she says. “Creating meals with spices such as turmeric and cinnamon add a ton of flavor and the spices themselves have a variety of health benefits.” Moving forward in 2015, set some reasonable goals, think about what you’re consuming, schedule time, grab a friend or your family, and find a fun activity to get into motion. (continued on pg. 2B

Make morning workouts work for you M

any men and women struggle to find time to exercise. If hectic schedules dominated by professional and personal commitments have made it difficult to make exercise part of your daily routine, you might want to consider skipping the snooze button so you can work out in the early morning hours. Early morning workouts have their ups and downs. Glucose levels in the body tend to be low in the morning, when many people wake up with a relatively empty stomach. Low blood glucose levels can cause feelings of nausea and weakness and possibly make you feel faint. In addition, since you likely aren’t moving much while you’re asleep, your joints and muscles are likely less mobile early in the morning than they are in the evening, which can make morning workouts difficult and, if you don’t allow yourself more time to warm up, put your body at greater risk of injury. But morning workouts also can energize you throughout the day, and many people find it easier to consistently exercise in the early mornings than at night, when distractions or long days at the office can affect your motivation to workout. Early morning exercise routines can be difficult to

adjust to, but there are some ways to make the adjustment to such regimens go more smoothly. n Make sleep a priority. Prioritizing sleep makes it easier to get out of bed in the morning, when you will face the daily temptation to hit the snooze button and roll over. Skip the late night talk shows and call it a night earlier, making sure you get between seven and eight hours of sleep each night. n Designate more time to warm up. Early morning workout routines require athletes to warm up more than they would when exercising at other times of the day. As previously noted, your body is perhaps at its least mobile right when you get out of bed, so set aside more time to warm up when you workout in the mornings. n Don’t go it alone. The buddy system is effective for many people regardless of when they exercise, but it can be especially beneficial for men and women who want to start working out in the morning. If someone is waiting for you at the gym or if your significant other is up and ready to go, you’re far less likely to skip a morning workout than you would be if you are going it alone. n Eat at your own discretion. Some people simply

cannot eat before a workout, while others find working out on an empty stomach makes them faint and weak. The problem many people encounter is they simply don’t have the time to eat and afford their body enough time to turn that meal or snack into fuel that will benefit their workout. A study published in the Journal of Applied Physiology found that eating a meal 45 minutes before a moderate-intensity workout enhances exercise capability. But if that 45 minutes ultimately compromises your ability to workout, you may want to have a glass of orange juice or a drink that contains carbohydrates so your body has some fuel as you exercise.

Page 2B–The Transylvania Times, Brevard, N.C., Monday, January 26, 2015

ttGetting Healthy continued Local Resources: Ageless Grace Carol Gerson, CertiďŹ ed Ageless Grace Educator/Trainer agelessgracecarol@gmail.com 828-606-9931 The Ageless GraceÂŽ program — 21 Simple Tools for Lifelong Comfort — can be done by almost anyone of any age or ability. The movement sequences focus on the healthy longevity of the body, mind, emotions, and spirit. All of the exercises consist of movements that are natural and organic, and are designed to be practiced in a chair. Each of the 21 tools focuses on different anti-aging techniques: joint mobility, spinal exibility, right-left brain coordination, cognitive function, balance, conďŹ dence, and playfulness. The easy-to-learn tools promote the “Three Rsâ€? of lifelong comfort and ease — the ability to respond, recover, and react efďŹ ciently and safely. The program is ideal for anyone who would like to stay youthful and vibrant. There is no charge for the class, although donations to the Silvermont Opportunity Center are always appreciated. The Silvermont Opportunity Center is located at 364 East Main St. in Brevard. While walk-ins are welcome, the public is encouraged to call 884-3166 to sign up or for more information.

Bikram Yoga Brevard 167 Rosman Hwy., Brevard, NC 28712 828-577-2488 Bikram yoga is a series of 26 Hatha yoga postures performed in a heated environment, and is a healing and restorative practice designed to address all aspects of the physical body and the mind. As Bikram Yoga Brevard approaches their two-year anniversary, their students have lost weight, gained muscle, healed old injuries, improved exibility, increased their lung capacity, are breathing better, sleeping better, moving better, and feel calm and centered. The studio has a $20 introductory offer, for seven consecutive days of yoga, that is always available to new students. Check the website for upcoming retreats and their class schedule. Brevard Health and Racquet Club 1325 Country Club Rd., Brevard, NC 28712 828-883-3005 Brevard Health and Racquet Club offers a wide variety of workout options. With over 30,000 square feet of building space, the club provides several workout spaces including cardio, strength, and functional equipment. A wide variety of group ďŹ tness classes are included with membership. Year round racquetball, tennis, and swimming programs are available for both youth and adults. New additions in 2015 include pickle ball courts and indoor hard court tennis. Membership specials are available through the end of January. Brevard Rock Gym 240-B South Broad St., Brevard, NC 28712 828-884-7625 Rock Climbing is an exciting sport with beneďŹ ts that include gaining strength, balance, exibility, and coordination. Brevard Rock Gym offers one-on-one instruction for new climbers, top level routes for advanced climbers, and fun and challenging programs to satisfy children of all ability levels. With the help of professional staff, adults and children learn

speciďŹ c skills particular to the sport of rock climbing. BRG is especially proud of their children's programs: three different after school programs for Pre-K through Middle School, a recreational CLUB Team, and an advanced COMP Team that travels nationally. Brevard Yoga 29 W French Broad St. Suite 11, Brevard, NC 828-883-9642 Brevard Yoga seeks to bring the timeless tradition and practice of yoga to people from all walks of life. Yoga is beneďŹ cial for ďŹ tness, for health, for healing, for revelation, and for transformation. The Brevard Yoga facility is staffed by dedicated and skillful teachers who excel at serving both the young and the old, the new student and the sage, and who warmly welcome all to this ancient transformational practice, in the community of Brevard. No pre-registration is required to attend. Beginning to advanced classes are open to all, 7 days a week. As a community service, Brevard Yoga offers a free Beginning Yoga class every Thursday from 11 a.m. – 12 p.m.

CrossFit 234 South Broad St. Unit A, Brevard, NC 28712 828-553-7860 The foundational philosophy at CrossFit Brevard is the belief in the exceptional value of every individual, and in the value of total body ďŹ tness in elevating individuals to their greatest potential. By providing education, supporting new habits, and developing goals, CrossFit Brevard hopes to equip and empower its members to make the decisions that will improve their lives. Though accomplished in a group setting, the programming and instruction is easily and constantly adapted to the unique abilities of each individual. Curves Fitness Studio 259-12 N. Broad St., Brevard, NC 28712 828-877-6169 The Curves workout program has helped millions of women get healthier by using their unique, 30-minute ďŹ tness workout. Curves International, the world’s largest chain of ďŹ tness centers for women, has announced the addition of new Curves Specialty Classes and new Curves Workouts with Jillian Michaels to their already rich line of ďŹ tness offerings for 2015. Our Brevard Curves is excited to announce Jeff Rice as the new owner! Fitness Factory 1266 Asheville Hwy. Suite 9, Brevard, NC 28712 828-883-9832 The Fitness Factory is a fully equipped gym. They offer a wide variety of top-notch exercise equipment, personal training, and programs such as Zumba, yoga, spin & sculpt, Silver Sneakers and functional training. Rhae Mozley, Yoga Instructor ERYT200, RYT500-Theraputic,M.Ed Transylvania County Parks & Recreation 1078 Ecusta Road, Brevard, NC 28712 828-877-5820 Come and join Mozley for "Everyday Yoga" every Tuesday and Thursday. Yoga classes are presented with a therapeutic model using body based instruction and modiďŹ cations which allow accessibility for beginners and challenges for the more experienced practitioner. They are designed to improve strength, balance, and exibility by increasing body and

breath awareness. Both classes focus on deep stretching and breath-work. MotionMap P.O. Box 24, Brevard, NC 28712 828-553-5628 Lydia Odell provides ďŹ tness training in packages that range from beginners starting a walking/jogging/running program to seasoned runners who want to see improvements in any-thing from 5K runs to marathons. Options include walking, hiking, running, waterfall tours, indoor spinning, and 1/2 or full marathon training. Lydia has permits to lead exercisers through forest lands, and will tailor each workout to the individual's needs. Transylvania County Parks & Recreation 1078 Ecusta Road, Brevard, NC 28712 828-884-3156 The Transylvania County Parks and Recreation Department encompasses The Transylvania Activity Center, which opened in 1990 and is located on a 34-acre park in Brevard and is home to everything from softball to soccer to basketball. The recreational area also adjoins the Brevard Bike Path and the Brevard Sports Complex. The Silvermont Opportunity Center in downtown is also part of the department. Our county recreation offers a wide variety of options both through their own programs and through outside organizations. The Winter/Spring schedule includes offerings from the Department such as Masters Basketball, Pickleball, Badminton, Girls Youth Volleyball, and Adult Co-Ed Volleyball. They will also be featuring a Waterfalls to Waves exercise program that emphasizes making small changes to attain a higher level of activity. Outside organizations will be hosting a variety of options including Tennis, Youth Soccer, Church League Basketball, Kempo karate, Zumba, and yoga. For seniors, there are options such as Tai Chi, Yoga, Walking and Ballroom Dancing that are available at Silvermont. Shanna Chambers, CertiďŹ ed Personal Trainer Brevard, NC 28-577-7934 Shanna Chambers offers in-home personal training (for females only) to meet the needs of those who prefer not to exercise in a gym, who want to avoid club memberships, or who simply want an at-home approach to personal ďŹ tness. Chambers is skilled in working with all ďŹ tness levels, all ages, and enjoys creating customized ďŹ tness programs for clients. In addition to her in-home services, Chambers also offers personal training at the Fitness Factory, along with spin and sculpt classes. The TURF 920 Old Hendersonville Hwy., Brevard, NC 28712 828-966-8873 At The TURF we provide a variety of indoor activities largely centered around families. We have a regulation size 5v5 indoor soccer ďŹ eld which we use for dodgeball, pick up soccer, and a variety of other activities. We provide soccer leagues for youth as well as adults. We also provide youth soccer clinics where kids are taught skills from adults who have a vast knowledge of the sport. Dodgeball on Monday night is one of our biggest turn outs for the week. From 6-10 p.m. we tape off the ďŹ eld and play side v. side dodgeball with a large group of individuals ranging in age from around 4 years old to 80 years old.

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The Transylvania Times, Brevard, N.C., Monday, January 26, 2015–Page 3B

Being Active In The Winter Seven Myths in Transylvania County While this is the time of year that many people are working to implement New Year’s Resolutions to be more active, it can sometimes be challenging to make that commitment in cold weather. Although we have numerous indoor options to choose from in Transylvania County, sometimes being outside is more appealing. Fortunately we live in an area with an abundance of outdoor options. Our forests offer endless trail opportunities for hikers, bikers, and runners. The bike path is a great option for bikers, runners, roller blading, and skating. And, we have plenty of downtown sidewalks for walkers or runners. To prepare for being active outside in colder weather, there are a few precautions to take. There’s a joke among outdoor enthusiasts: “There is no such thing as bad weather; only bad clothing.â€? While it’s not entirely true, it has some merit. Dressing in layers is extremely important – you’ll likely be cold starting out, but will warm up as you get moving. It also helps to wear clothing that wicks moisture, so that when you do sweat it has more opportunity to dry. We lose the majority of our heat through our heads, so toboggans are essential, as are gloves to keep our hands warm. Luckily we have some great local shops that can help get you outďŹ tted with the appropriate cold weather exercise clothing. Check out D.D. Bullwinkle’s or the Sports Spot in downtown, or The Hub, Sycamore Cycles, or Hibbett Sports, which are all near the main entrance to the forest. All of these specialize in clothing for outdoor activities in all weather conditions. There are some beneďŹ ts to winter activity in our area - our often-crowded trails see less trafďŹ c during the colder months. This is a great time to explore some of the more heavily travelled forest areas while enjoying the serenity of the calmer season. If there’s even a little snow on the trail, then it’s a great time to check out animal tracks. Plus, it’s especially helpful to get a little outdoor sunshine exposure for many of us to maintain more positive mental health. Even 15 to 30 min-

about body fat B ody fat is often considered the enemy for those looking to get ďŹ t. People will try many types of diets and exercise in an effort to rid their bodies of excess fat, and such regimens produce varying degrees of success. Part of what makes fat so confounding is the misconceptions surrounding this natural component of anatomy. By separating the myths from the facts, men and women might ďŹ nd their efforts to banish body fat that much more successful. Myth #1: Body fat is only under the surface of the skin. While body fat near the surface of the skin, which is known as subcutaneous fat, may be most noticeable, body fat is actually accumulated throughout the body. Organs can accumulate fat, and this internal fat, known as visceral fat, can wrap around the heart and marble muscle. According to Dr. David Haslam, clinical director of the National Obesity Forum, visceral fat can be toxic and unhealthy. When people begin to exercise, they burn away this visceral fat and the results are often noticeable shortly after an exercise regimen begins.

utes outside can do wonders. Another bonus of exercising in the cold - there is an increase in calorie burn. It is always important to make sure that someone knows where you’re going, and when you expect to return when exercising outdoors. However, during colder weather, it can be critical should an emergency arise. Before you head out, ďŹ nd a trusted friend or family member to notify of where you’re going and when you expect to return. Temperatures drop rapidly as the sun sets, and if there is an injury or accident that hinders your ability to make it home promptly, you’ll be so thankful that someone knows where you are. Remember to stay hydrated as well – we all still need water, even when it’s cold. With proper gear, a little planning, and a positive attitude, being active in winter can be a wonderful option. Don’t let the cold hold you back from your ďŹ tness goals in 2015.

Simple And Healthy Ways To boost your energy levels

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s a day wears on, many men and women ďŹ nd their energy levels steadily decreasing. Some resort to a cup of coffee, while others prefer a sugary snack to get more pep. Such solutions are not always healthy and rarely provide more than a temporary jolt of energy. Oftentimes the best way to remedy a dip in energy levels is to prevent it in the ďŹ rst place. There are several simple and healthy ways to boost your energy levels so you don’t ďŹ nd yourself falling at in the afternoon.

• Drink water throughout the day. Water is a versatile beverage that serves many purposes, not the least of which is its ability to make a positive impact on your energy levels. When the body does not get enough water, it can send a variety of signals that are easily misread. The symptoms of thirst or dehydration can easily be confused for hunger, which may cause you to eat more during the day, and that food can make you feel sluggish as the day progresses. If drinking water isn’t a part of your daily routine and you ďŹ nd yourself feeling fatigued on a regular basis, start drinking water and your energy levels will likely increase.

• Don’t skip meals. Skipping meals is robbing your body of the fuel it needs to get through the day. Skipping breakfast is especially harmful, as you will be starting the day off essentially on a fast and your energy levels will suffer as a result. A healthy breakfast that includes whole grain cereals or breads as well as some fruit and lean protein is a great way to start the day off energized. And no matter how busy you are during the day, be sure to eat a healthy lunch, ideally one that includes some protein. Protein is important because it takes the body longer to break down protein than it does carbohydrates, giving you an

energy source that lasts longer than a lunch without any protein. • Exercise. Fatigue can be a byproduct of a body that’s overworked but also a side effect of a body that isn’t being worked enough. Daily exercise will increase your energy levels, even if the exercise is minimal. Research conducted at The California State University found that even a brisk 10-minute walk increased energy levels for as much as two hours. • Don’t cut too many calories. Men and women ďŹ ghting fatigue may feel as though their weight is the main culprit behind that lethargy. Though being overweight or obese can have a negative impact on energy levels, it’s important that men and women don’t cut too many calories from their diets when attempting to lose weight. Doing so may slow your metabolism, which can cause feelings of fatigue. If you are overweight or obese, you may very well need to cut calories, but don’t do so at the expense of your energy levels.

Myth #2: Muscle turns to fat without exercise. Muscle and fat are two separate entities, and one cannot become the other. People will gain weight after they stop exercising because fat will begin to accumulate more readily because it isn’t being burned. Fat may mask muscles that were once there and are no longer as pronounced. However, the muscles will not turn to fat. Upon returning to regular exercise, a person can regain his or her physique. Myth #3: Body fat develops from eating fatty foods. Fat in food will not necessarily turn to fat on the body. That piece of bacon will no more turn into a spare tire around your midsection than would a banana. Fat is formed from excess calories. When the body takes in more calories than it uses for energy, that excess is stored as fat reserves. Whether calories come from a lean protein or fatty gristle, if the calories are all used up they will not turn into fat. Myth #4: Starving oneself will burn fat. Depriving the body of calories may initially force it to burn body fat stores. However, if the calorie restriction is so marked, the body may actually go into “starvation mode,â€? where it breaks down fats more slowly. Also, when food is reintroduced, the body may store more fat in anticipation of future deprivation. This can cause a person to gain more weight and body fat than if he or she had just adhered to a moderate diet all along. Myth #5: A person can lose body fat from just one area. There are a number of exercises purported to burn fat from a speciďŹ c area of the body. For example, doing hundreds of crunches will banish belly fat. However, fat will not diminish in just one spot from targeted exercise. The body burns fat evenly so that one portion is not depleted more than another, resulting in an area of the body that is not naturally insulated by fat. Therefore, a diet and exercise plan will produce gradual shedding of body fat all over the body. Yet, the appearance of diminished fat may be visible in particular areas more so than others. Myth #6: Fat modulates body temperature. Scientists used to believe that body fat was instrumental in regulating body temperature. New information suggests that it is actually muscle that helps regulate body temperature, although it is not entirely understood why. According to a report published in Nature Medicine, muscle protein called scarlopin is believed to help regulate body temperature. Muscle contractions also help to generate heat. Myth #7: Fat weighs less than muscle. Muscle and fat weigh the same. A pound of bricks will weigh the same as a pound of cotton. Muscle is more dense than fat, so if a person is exercising and building muscle while shedding fat, he or she may not notice a big change in weight.

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Page 4B–The Transylvania Times, Brevard, N.C., Monday, January 26, 2015

Chiropractic Care in Transylvania County

Chiropractic care is considered by many to be an essential component of personal health and wellness. Chiropractors focus on the musculoskeletal system and the nervous system, most commonly through spinal manipulation, also known as chiropractic adjustments. To be a chiropractor requires a Doctor of Chiropractic degree, in addition to board certiďŹ cations, which attests to the amount of education and experience that it takes to offer these services. While many people visit chiropractors to relieve pain or manage headaches, it’s also used in preventative wellness. As Dr. Jasen Van Dyke of Ham Chiropractic Center describes it, “The body is like a machine which winds its own springs. It is very complex yet highly organized. That organization, or how the springs are wound is communicated through the nervous system. “Chiropractors assess the musculoskeletal system and

adjust the spine to ensure that communication between the nervous system and every part of your body is communicating as it should,â€? he says. “Proper communication equals proper function which in turn promotes health and encourages wellness.â€? Chiropractors treat patients of all ages, from infants on up. At Cagen Family Chiropractic, Dr. Steve Cagen stresses the importance of incorporating chiropractic care into an overall wellness plan. “Chiropractic affects overall health and wellness by removing damaging interferences in the body called vertebral subluxation,â€? says Cagen. “These subluxations occur due to stresses in the body from either physical, chemical or emotional means. These stresses cause shifts in the body’s vertebrae which place damaging pressure on the spinal cord and associated spinal nerves thus interfering with the ow of messages (life force) from the brain to the body. “Over time, or immediately, these interferences will cause pain or a breakdown in the body which may not immediately be associated as a chiropractic problem, causing it to be misdiagnosed or mistreated with drugs and their damaging sideeffects. One only has to understand that since the brain is the master control system in the body and controls all function down to cellular level, it is imperative to keep it’s pathways clear so that the information it is sending and receiving may ow unimpeded across the nerve system. That is what we do.â€? A common approach shared among local chiropractors is that they believe in addressing the source of the problem, rather than just looking at symptoms - and in doing so through a hands-on, medicine-free approach. “How I feel about healthcare these days is that as a soci-

ety we are irresponsible about where DIS-EASE comes from and rather than looking for the cause, we want a pill or a ďŹ x to NOT FEEL,â€? says Dr. Betsy Vingle. “Chiropractic is about looking back to what is causing the symptom. “We deal with the brain and the nervous system, which governs ALL the other systems: digestion, elimination, respiratory, endocrine, etc., so we can inuence all of the systems by tweaking the nervous system. You can have a change in the level of inammation as well as your blood pressure by reducing the pressure on the nervous system.â€? As chiropractic care continues to grow as a healing profession, patients continue to reap the beneďŹ ts of this treatment. We have many different local chiropractors who are passionate about their work, and are enthusiastic to share more information about the health and wellness beneďŹ ts of chiropractic treatment. Brevard Chiropractic 15 Rosman Highway, Brevard, NC 828-884-2990 Cagen Family Chiropractic 1486 Asheville Highway, Brevard, NC 828-885-7100 David Dungan, DC 123 E. Main St., Brevard, NC 828-884-5557 Ham Chiropractic Center 19 Chestnut St., Suite 3, Brevard, NC 828-883-8262

Alternative Healing Resources Alternative health and wellness approaches have steadily gained popularity across the country - and Transylvania County is fortunate to have many knowledgable and skilled practitioners covering a variety of alternative healing and preventative options. Most people are familiar with massage therapy, chiropractic care and herbal remedies, but there is a variety of other approaches – even in our small town. Our area is home to acupuncturists, Reiki practitioners, rolďŹ ng specialists, craniosacral therapy, naturopathic doctors, and a variety of other unique specialities. Alternative healing can be a wonderful complement to any traditional medicine or wellness program, so please contact one of these alternative medicine specialist if you’d like to learn more about some of these non-traditional approaches.

Alternative Health Acupuncture and Herbal Center of Brevard 658 N. County Club Rd. , Brevard, NC 28712 828-877-5797

Bruce Ladd MS, L.Ac, has been practicing Traditional Chinese medicine in Brevard for twenty years. He uses Acupuncture and herbs to treat many different conditions, while specializing in the successful treatment of body pain, such as headaches, shoulder, knee, back and sciatic pain. Bruce prescribes herbal formulas in his large herbal pharmacy for such varied conditions as colds and u, arthritis, hypertension, ďŹ bromyalgia, digestive problems, stress, depression, menstrual and menopause symptoms and many more. His ofďŹ ce, The Acupuncture and Herbal Center of Brevard, is right across from Brevard High School. Brevard Reiki 828-884-9294 Martha Gale is a Reiki Master-Teacher, and has been practicing and teaching Reiki for over 25 years. Reiki is a healing touch holistic health approach intended to heal mind, body, and spirit. It has been used to decrease pain, relieve anxiety, increase healing time from medical issues, and encourage overall well-being. Reiki treatments involve a very light touch, a soothing environment, and the ow of energy between the patient and the practitioner. CoCreative Physical Therapy, LLC 110-A Oakdale St., Brevard, NC 28712 828-489-2422 In addition to providing standard physical therapy treatment and orthotic fabrication, Kim Keifrider provides the innovative healing modalities of craniosacral therapy, myofascial release, visceral manipulation, mechanical link, and lympathic drainage. Lotus Path, LLC 110-B Oakdale Street, Brevard, NC 28712 828-384-0390 Lotus Path, LLC is committed to providing a holistic and compassionate approach to optimal health and healing for all ages through the development of individualized treatment plans that incorporate integrated modalities speciďŹ c to each client's need. Through the Woods Natural Health 1 Market Street, Brevard, NC 28712 828-233-5576 The husband and wife team of naturopathic doctors Marty

and Glenn Ingram provide natural, holistic health care to patients of all ages and all levels of health. As a naturopathic family practice, Through the Woods is devoted to helping people of all ages and levels of health learn to more closely follow Nature’s wisdom in the way they live, eat, sleep, and play. Paul J. Buchman, Acupuncturist 455 S. Caldwell St. Brevard, NC 28712 828-884-8812

Herbal Remedies Food Matters Market 1 Market St. Brevard, NC 28712 828-885-3663 Food Matters Market offers natural health supplements in addition to organic produce and body care products, gluten free products and a cafĂŠ with healthy made-to-order deli options. Gaia Herbs 101 Gaia Herbs Dr., Brevard, NC 28712 800-831-7780 Gaia herbs, a leader in the herbal supplement industry for over 25 years, is Transylvania County's very own grower and manufacturer of liquid herbal extracts. Hallelujah Natural Foods & Deli 1222 Asheville Hwy., Brevard, NC 28712 828-884-3777 Using everything from homeopathic health remedies to organic deli meats, Hallelujah Health Foods offers organic and all-natural foods, supplements, vitamins and more. Healthy Harvest Natural Foods 29 W. French Broad St. Suite 105, Brevard, NC 28712 (828) 885-2599 Healthy Harvest offers mineral and herbal supplements as well as local and organic, non-gmo (non genetically modiďŹ ed) foods.

Chiropractors Listed in the story and directory above.

START YOUR NEW YEAR WITH A GREAT SMILE Healthy Harvest: A Family Tradition of Health and Wellness Stella Godwin, the owner of Healthy Harvest Natural Foods in Brevard, loves growing heirloom tomatoes and in fact sees the store itself as an heirloom. Mother-and-daughter team Janet and Stella Godwin passionately infused heart and soul into the business when they moved from Black Mountain to Brevard in 2004. Although Janet, a traditional herbalist for over 40 years, passed away in 2010, Stella promised her mom that she would keep the wise ways of healing and traditional herbalism alive by preserving the knowledge passed down from generation to generation in her little store. Healthy Harvest believes that living organically is a cause for celebration. They provide only the best in whole food dietary supplements; local, organically grown produce and humanely raised meats; local honey and eggs; organic foods; health and beauty products; books and more. Healthy Harvest considers it an honor to provide these delights to our local community and the good folks who come for a visit!

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The Transylvania Times, Brevard, N.C., Monday, January 26, 2015–Page 5B

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Flow Skincare & Massage 22 Clara Valley, Brevard, NC 828-316-7411

Brevard Massage 35 West Probart St., Brevard, NC 28712 828-553-9166

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Ginger M. Salon & Spa 32 West Jordan St., Brevard 828-877-4096

Chanley Layton 33 Probart Street, Brevard, N.C 828-421-9554 Elements Spa 29 West French Broad St., Suite 104, Brevard, NC 828-884-2701

La Petite Spa 235 Rosman Highway, Brevard, NC 828-883-2238

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Tips for yoga beginners

Though it might once have been considered a trend, yoga has long since moved on from trendy territory to become a more widely accepted discipline that is practiced by millions for its positive impact on mental and physical health. Though yoga is an ancient practice, only recently has it become so popular in the western hemisphere, where Sports Marketing Surveys found that roughly 20 million Americans over the age of 18 practiced yoga in 2012. That’s a considerable increase from just four years earlier, when just under 16 million Americans admitted to practicing yoga. The growing popularity of yoga likely comes as no surprise to its many practitioners, who often credit yoga with relieving

stress and improving overall ďŹ tness. In addition, yoga can also help alleviate chronic pain and, according to the Mayo Clinic, reduce risk factors for chronic conditions such as heart disease and high blood pressure. While yoga is beneďŹ cial in many ways, it’s important that men and women not mistake yoga for medical treatment. Though yoga may be part of an individual’s treatment plan, it’s still necessary that men and women with medical conditions rely on their health care providers for treatment. For example, doctors may recommend yoga to individuals dealing with elevated stress levels, but doctors also may want their patients to take certain medications in order to lower those stress levels. Yoga on its own may be effective, but men and women should still seek professional medical treatment when dealing with health problems. It’s also important that men and women beginning a yoga regimen not take it lightly. Though the atmosphere in a typical yoga studio tends to be serene, yoga is a physically demanding discipline, and those unprepared to deal with such demands often ďŹ nd themselves suffering from injuries. According to the American Academy of Orthopaedic Surgeons, injuries to the neck, shoulders, spine, legs, and knees are possible when practitioners of yoga do not exercise proper technique and caution. So it pays for beginners to heed the following warnings when beginning a yoga regimen. Work with a professional. No matter how long your neighbor insists he or she has practiced yoga, it’s still best that you learn the discipline from a certiďŹ ed instructor. Your neighbor might know all of the poses, but an instructor with credentials can help men and women with preexisting medical conditions avoid poses that can exacerbate such conditions. Novices might not know that certain poses can increase injury risk for sufferers of osteoporosis, spinal problems and high or low blood pressure. When trying yoga for the ďŹ rst time, always

Core exercises becoming more popular Fitness-conscious men and women have no doubt noticed the growing popularity of core exercises. Core exercises are those that focus on the body’s core muscles, or those around the trunk and pelvis. These exercises are a focus of fitness center programs and have even been integrated into the workout regimens of professional athletes in all sports. But those unfamiliar with core exercises might not understand why they have become so popular, or why they have proven so effective. The following are some of the reasons core exercises have become such a significant part of many training regimens. Core exercises help improve balance and stability. Core exercises require the core muscles, including the abdominals, hips, lower back, and pelvis, to work together. When muscles work together, the result is improved balance and stability, which helps athletes perform better and non-athletes better cope with the physical demands of everyday life. Core exercises improve the appearance of abdominals. While it might not

be the best reason to workout, physical appearance is a significant reason many people have such a strong commitment to exercise. Core exercises strengthen and tone the underlying muscles of the abdominals. Core exercises impact everyday life. Another reason many people commit to working their core muscles is the impact such activity has on everyday life. Core exercises help improve posture, which can reduce, if not eliminate, lower back pain and other muscle injuries. Eliminating that pain can greatly improve quality of life. In addition, core exercises can make it easier to excel in sports such as golf, a benefit that, to golfers, is worth its weight in gold. Core exercises are free. Core exercises can be done without any costly machinery, and men and women can do them at home without having to pay for a monthly gym membership. However, it helps to get some instruction before beginning a core exercise regimen, as the exercises are not easy and the risk of injury is high for the inexperienced who don’t have anyone to show them what to do.

work with a professional, making sure to discuss any preexisting medical conditions before your initial session. Take things slowly. Its reputation as a calming discipline often gives beginners the mistaken impression that yoga is an easy discipline to grasp. However, it’s best for beginners to take things slowly before attempting to perform difďŹ cult stretches and poses. Yoga is not a competition, so give yourself adequate time to learn proper breathing techniques and ďŹ gure out ways to maintain your balance. Once you have mastered such techniques, you can then begin to try your hand at more advanced poses. Warm up before each session. Men and women should warm up before beginning any exercise regimen, and yoga is no exception. Stiff, cold muscles can lead to serious injury whether you’re playing basketball or stretching into a yoga pose. Warm up your muscles with a few minutes of light cardiovascular exercise before beginning a yoga session to reduce your risk of muscle tears or pain when you start stretching or posing. Dress appropriately. Flexibility is essential when practicing yoga, so make sure your clothing is not restrictive. Women can buy pants made speciďŹ cally for yoga that stretch easily, making it easier to perform various poses and stretches. Men may also be able to ďŹ nd pants made speciďŹ cally for yoga, but if not, athletic shorts or track pants can work just as well. Stop if you feel any physical problems. It is not uncommon, especially for beginners, to experience feelings of dizziness or feel as if your body is becoming overheated during yoga. In such instances, stop immediately, as yoga is supposed to be a pain-free discipline. Ask the instructor for help the moment you start to feel faint, dizzy, overheated, or injured. Physical problems during yoga may be a byproduct of dehydration, so be sure to begin your session fully hydrated and remain so throughout your workout.

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Page 6B–The Transylvania Times, Brevard, N.C., Monday, January 26, 2015

In-Home Health Care Options continue to expand in Transylvania County Our community has long been known as a fantastic place to retire, and as such, we have large percentage of the population that is requiring additional medical care as they age. As families have to make decisions about the care for their loved ones, home health care can provide an option for those with increased care needs to stay in their homes as long as possible. Whether that loved one is elderly, or faced with a serious medical condition, or even just needing short term care for a special circumstance, in-home care can help a patient maintain independence, provide convenience, and maintain a more desirable quality of life. In-home care is not just for medical needs, but it covers many different types services such as personal care, preparing meals, transportation to medical appointments, errand running, managing medications, home cleaning and maintenance, and even just companionship for someone who’s home-bound. And, it certainly can cover medical nursing care as well. Transylvania County has several providers of inhome services, including Tore’s Home, Transylvania Home Health and Hospice (through CarePartners), College Walk, and Compassionate Home Care. Tore’s Home in Brevard offers in-home services, in addition to their assisted living and extended care options. Their home health services range from the more traditional hourly care to their “Comprehensive Plan,” which is their alternative to traditional assisted living. Tore Borhaug, owner of Tore’s Home, is excited about their fairly new in-home program. “We currently employ over 20 people in our Home Care division and the demand continues to grow,” says Borhaug.

“The synergies between our facilities (Tore’s Home) and In Home Assisted Living (home care) have been tremendous. “We offer handicapped accessible transport to our clients, as well as respite care in our non-institutionalized facilities, which in many cases allow people to stay in their own homes much longer. We have had several people who have come into our facilities to recharge their batteries and then later moved home with our In Home Assisted Living (Home Care) program. As soon as staying at home requires around the clock caregivers, Tore’s Home’s facilities becomes a much less expensive alternative to staying at home, and many of our clients have taken advantage of the preferential admission into our facilities for this reason.” Another local option for those needing in-home care is College Walk. College Walk differs in that its services are only available to clients who live on site. “College Walk offers an in-home health care service called The Wellness Program that is targeted to our independent living population,” says Diana Mashburn, sales director for College Walk. “Often an individual just needs additional support to continue to maintain their independence in their apartment, cottage, or patio home. We have seen the positive impact of medication management, or the monitoring of a medical condition.” Transylvania Home Health and Hospice, which is owned by CarePartners, and is an affiliate of Mission Health System, offers home health care, hospice, palliative care, geriatric care management, and lifeline emergency support. “Transylvania Home Care and Hospice delivers compas-

Debbie Williams RN and Hospce Manager, Becky Gravley, RN (Ccurtesy photo) sionate, high quality care to patients and their caregivers in the comfort of their home,” says Linda Fluck, RN, BSN, director of Transylvania Home Care & Hospice. “It takes a team of providers to meet the healthcare needs of those in our community - all of us working together to keep people safe and healthy. Neighbors helping neighbors.” College Walk 100 North College Row, Brevard, NC 28712 828-884-5800 Tore’s Home, Inc. P.O. Box 362, Gallimore Rd., Brevard, NC 28712 828-884-5007 Transylvania Home Care & Hospice 1266 Asheville Hwy., Brevard, NC 28712 828-883-5254

Simple Ways To Maintain Your Mental Acuity Many people know that a combination of a healthy diet and routine exercise is the best way to maintain their physical health. But what about mental well-being? Memory lapses are often assumed to be an accepted side effect of aging, but such an assumption is incorrect, as there are many steps men and women can take to maintain their mental acuity well into their golden years. • Find time for cardiovascular exercise. Cardiovascular exercise can help men and women maintain healthy weights and reduce their risk for potentially deadly ailments like diabetes and heart disease. But cardiovascular exercise also can boost brain power. Cardiovascular exercise pumps oxygen-rich blood to the brain, and that blood contains glucose that can fuel brain cells. Cardiovascular exercise also strengthens blood vessels, which can help prevent potentially devastating diseases, such as stroke, that can have a last-

ing and negative impact on cognitive function. • Find time for friends and family. Many people need no reason to socialize, but those that do can now cite boosting brain function as a great reason to get together with family and friends. Routine socialization can keep a brain sharp by reducing its levels of cortisol, a potentially destructive hormone brought on by stress. Researchers also believe that routine interaction with other people stimulates structures in the brain's frontal lobe that are likely responsible for planning, decision making and response control. • Squeeze in a nap every so often. Naps can have a reenergizing effect on men and women, but a study from German researchers also found that naps also can improve memory. In the study, researchers divided participants into three groups: people who would stay awake for 60 minutes; people who would sleep for six minutes; and people who would

sleep for 30 to 45 minutes. After the hour was up, participants were given a word recall test, and those who slept performed better on the test than those who hadn't. But the development that was perhaps most interesting was that those who slept for just six minutes performed just as well on the test as those who slept for far longer, leading researchers to suggest that men and women need not take long naps to improve their memories. • Include fish in your diet. A study from researchers at Chicago's Rush University Medical Center found that people who eat fish once per week have a 60 percent lower risk of developing Alzheimer's disease than those who do not include fish in their weekly diets. Researchers credit this lower risk to DHA, an omega-3 fatty acid that is found in both the brain and in fish such as salmon and tuna.

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The Transylvania Times, Brevard, N.C., Monday, January 26, 2015–Page 7B

Transylvania Regional Hospital Named National

Top Performer for Quality for Fourth Year For the fourth year in a row, Transylvania Regional Hospital has been named one of the nation’s top performers on key quality measures by The Joint Commission, the leading accreditor of healthcare organizations in America. “At Mission Health, our primary goal is our BIG(GER) Aim: to get each patient to the desired outcome, ďŹ rst without harm, also without waste and with an exceptional experience for the patient and family,â€? said Cathy Landis, Transylvania Regional Hospital’s president and chief nursing ofďŹ cer. “This is validation of the quality work that we are doing on behalf of the patients we serve. I am extremely proud of our physicians and caregivers at Transylvania Regional Hospital for their part in achieving this national recognition.â€? Transylvania Regional Hospital is one of only 147 hospitals nationwide to be named a Top Performer by The Joint Commission four years in a row since the recognition program began. Transylvania Regional Hospital earned the national recognition for both pneumonia care and surgical care. The hospital is one of 1,244 hospitals in the United States to earn the distinction of top performer on key quality measures. Inclusion on the list is based on data reported to The Joint Commission during 2013. The recognition highlights Transylvania Regional Hospital’s performance among the most diligent hospitals in the nation in following medical protocols for the prevention of surgical infections and the treatment of pneumonia. “TRH is committed to providing patient care based on the best evidence, highest skill and safest processes for the beneďŹ t of our patients in this community,â€? Landis said. “Meeting these accountability measures allows us to assure our patients and their families that we are consistently providing the high quality care that they have come to expect from their local hospital.â€? An independent, not-for-proďŹ t organization, The Joint Commission accredits and certiďŹ es more than 20,500 healthcare organizations and programs in the United States. Joint Commission accreditation and certiďŹ cation is recognized nationwide as a symbol of quality that reects an organization’s commitment to meeting performance standards. “Transylvania Regional Hospital has demonstrated an exceptional commitment to quality improvement and they should be proud of their achievement,â€? said Mark R. Chassin, M.D., president and CEO of The Joint Commission. “Each year, the quality standards’ bar has been raised and hospitals have responded to the challenge. We applaud their commitment to deliver the right treatment, in the right way, at the right time for patients. We also look forward to continuing to work together to accelerate further healthcare improvement.â€? Transylvania Regional Hospital has made a concerted effort over many years to deliver the highest quality of care to

patients in Transylvania County and surrounding communities. The Brevard hospital was also recently named a Top 20 Critical Access Hospital in the United States among nearly 1,300 hospitals by the National Rural Health Association. In addition to being included in The Joint Commission’s “America’s Hospitals: Improving Quality and Safetyâ€? annual report for the fourth time, Transylvania Regional Hospital will be recognized on The Joint Commission’s Quality Check Website www.qualitycheck.org. About Transylvania Regional Hospital Transylvania Regional Hospital (TRH) is a full-service, notfor-proďŹ t community hospital serving Transylvania and the surrounding counties. Located in Brevard, North Carolina, TRH is a 92-bed facility and has more than 600 employees and 150 volunteers. TRH offers comprehensive services through more than 120 active, consulting and courtesy physicians representing a full spectrum of specialties. TRH is fully accredited by the Joint Commission on Accreditation of Healthcare Organizations, and was recently named one of the Top 20 Critical Access Hospitals in the United States. TRH is a member of Mission Health, a Top 15 Health System. For more information, please visit www.trhospital.org. About Mission Health Mission Health, based in Asheville, North Carolina, is the state’s sixth-largest health system and the region’s only notfor-proďŹ t, independent community hospital system governed and managed exclusively in western North Carolina. Mission

RELAX REFRESH RENEW REJUVENATE REVITALIZE when you RETREAT to our oasis In the Heart of Brevard

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Health has been recognized as one of the nation’s Top 15 Health Systems 2012-2014 by Truven Health Analytics, formerly Thomson Reuters. Mission Health is the only mediumsized health system to receive this recognition three years in a row, and the only health system in North Carolina to achieve that distinction. Mission Health, which traces its roots in the region back to 1885, operates six hospitals, numerous outpatient and surgery centers, post-acute care provider CarePartners, longterm acute care provider Asheville Specialty Hospital and the region’s only dedicated Level II trauma center. Its medical staff consists of more than 1,000 physicians and is certiďŹ ed in more than 50 medical specialties and sub-specialties. Mission Health has seven Centers of Excellence: Cancer, Heart, Mission Children’s Hospital, Neurosciences, Orthopedics, Trauma and Women’s Health. Mission Hospital, located in Asheville, is the system’s agship hospital and is licensed for 795 beds. It is the regional referral center for tertiary and quaternary care. It also includes Mission Children’s Hospital – the region’s only children’s hospital. Other Mission Health member hospitals include Angel Medical Center in Franklin, Blue Ridge Regional Hospital in Spruce Pine, Highlands-Cashiers Hospital in Highlands, McDowell Hospital in Marion and Transylvania Regional Hospital in Brevard. With approximately 10,600 employees and 2,000 volunteers, Mission Health is dedicated to improving the health and wellness of the people of western North Carolina. For more information, please visit missionhealth.org or @MissionHealthNC.

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Page 8B–The Transylvania Times, Brevard, N.C., Monday, January 26, 2015

Spa Days - Relieving Stress Stress has become a common component of many people’s lives, and has an adverse effect on physical health. When we strive to achieve a higher level of health and wellness, it’s important that we ďŹ nd ways to manage stress through that process. In addition to relieving stress, some spa treatments - such as massage - have direct physical beneďŹ ts as well. It’s critical that we all take the time to take care of ourselves, whether through exercise, eating right, maintaining a healthy work-life balance, reining in habits of over-committing, and in ďŹ nding healthy ways to relax. Spa treatments can be a wonderful approach to relieving stress, and there are a variety of treatment options available through our local spas. Elements Spa 29 W. French Broad St. Suite 104, Brevard, NC 28712 828-884-2701 Elements Spa features holistic wellness and beauty services and products. In addition to their wide variety of spa services, Elements Spa also offers their signature aromatherapy blends in their shop. Elements Spa offers aromatherapy treatments to relax and revive from head to toe. Owner Patti Beggs has been a member of the National Holistic Aromatherapist Association for many years, and since 1989 has been using and blending essential oils for heath and wellbeing. “Sinus Blend and Calming Blend have always been a favorite our clients, but we have introduced some new blends for 2015 - Harvest Blend for a crisp holiday feeling and Pisgah Blend, like a walk in the forest,â€? notes Beggs. Top 5 Services: 1. Massage Therapy - Medical studies support the incredible wellness factor of touch. In one such study reported by The Wall Street Journal, a single 45 minute massage led to a reduction in the level of cortisol (a stress hormone in the blood), a decrease in cytokine proteins related to inammation and allergic reactions, and a boost in white blood cells that ďŹ ght infection.

2. Signature Organic Facial - Personalized to the unique needs of your skin. 3. Foot Therapies - Includes reexology, foot and leg massage, and hot stone pedicures can help relieve inammation and congestion. 4. Body Exfoliation - Exfoliation therapies stimulate circulation, increase nerve activity, promote a sense of well-being and feelings of vitality. 5. Seaweed Wraps - Can detoxify and renew your whole body! Featuring Aromatherapy in 2015: Aromatherapy uses essential oils that are thought to have healing properties. These oils are the concentrated essences taken from the owers, fruits, seeds, leaves, and the bark of certain plants. Smell is increasingly being recognized as an instant mood-shifting and brain-engaging sense. Research shows that the sense of smell is 10,000 times stronger than our other senses, which must travel through the body before reaching the brain. Only the olfactory response is instantaneous and leads directly to the brain, giving our central nervous system direct exposure to the environment. • Aromatherapy Facial - A specially chosen combination of essential oils, cleansers, gels, and creams is applied to your face giving it a radiant and glorious glow. It is followed by a special facial massage, and a neck and shoulder massage perfect for easing facial tension and increasing a sense of health and vibrancy. • Aroma-Age Repair Facial - This highly effective anti-aging treatment using our exclusive 1 Minute FaceLift oils and massage technique repairs the skin and works to stimulate collagen formation to deliver ďŹ rm and tightened skin. Skin is cleansed, exfoliated, and then massaged using lymphatic massage techniques, followed with a vitamin C mask and a scalp massage. • Aromatherapy Massage - Combining the natural therapeutic properties of essential oils with the healing power of massage therapy, aromatherapy massage not only has healing physical, emotional, and mental affects, but it also is described as relaxing and rejuvenating. BeneďŹ ts include relaxing, balancing, and harmonizing the body, reducing stress, strengthening the entire body and supporting the body’s own healing process, and encouraging a healthy immune system to ďŹ ght infection. La Petite Spa and Wellness 235 Rosman Hwy, Brevard, NC 28712 828-883-2238 www.lapetitespabrevard.com La Petite Spa and Wellness's mission is to offer only the ďŹ nest products, targeted services, and extensively trained personnel, and to deliver all of these in the spirit of love, connection and healing that is the heart of Brevard. When you enter into the lavender haven, the world outside disappears, yet the friendly persona carries you into a new world of personalized attention. When you leave La Petite Spa and Wellness, you leave feeling relaxed, restored and rejuvenated. Top 5 Services: 1. Integrated Massage – A blend of therapeutic and tranquil massage to meet speciďŹ c needs based on an interview with the therapist. Designed to deliver relaxation, as well as con-

centration on stubborn knots or areas of tension. 2. Deep Tissue/Neuromuscular Massage – A strong body massage that works deep into the muscles. This massage helps to prevent and heal sports injuries. Includes trigger point therapy and assisted stretching. 3. La Petite Facial – A complete facial experience with steaming, exfoliation, extractions as needed, massage, customized masque, plus a target ampoule appropriate for speciďŹ c skin types. 4. Microdermabrasion – Resurfacing the top most layer of the skin, which results in softer, smoother, and clearer skin with a radiant glow. Reduction of age spots, ďŹ ne lines, and wrinkles from sun damaged skin, acne scarring, hyperpigmentation, white heads, and black heads. 5. Facial Reexology - A deeply soothing therapy. Often we don’t realize the tension and stress that our facial muscles are holding and transmitting to our entire body. This tension is created by mundane activities: chewing, grinding teeth, tired or strained eyes, even laughing. With Facial Reexology, stimulation of the points and zones trigger release of endorphins and serotonin. This deep, smooth reexology technique steadily releases tension and balances the central nervous system, helping the body heal itself. For 2015 we will be focusing on some new services and refocusing on some not so new: • We will be offering workshops on wellness throughout the year. • We will continue offering a service performed with a piece of equipment called the “Skin Classic Machine.â€? This High Frequency machine is an affordable non-laser treatment for minor skin imperfections. Great for treating hyperpigmentation, acne, broken capillaries, millia, sebaceous hyperplasia, keratosis, cherry angiomas, and much more. The treatments are quick, and barely touch the skin, working only on the epidermis. • We have also been pleased with a new “Aloe and Herbâ€? wrap that works as a toxin cleanse, works on cellulite, and on toning the skin. We have clients who have lost 4 to 15 inches per wrap, and after a series have kept the total inches lost off with continued dietary adjustments and exercise.

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The Transylvania Times, Brevard, N.C., Monday, January 26, 2015–Page 9B

Dental Health Is A Critical Part Of Wellness There is a strong connection between dental health and overall health, so any successful approach to health and wellness should certainly include the insides of our mouths. These mouths of ours are overowing with bacteria, like most of our body, and many of these bacteria are harmless. However, when oral hygiene is neglected, these bacteria levels can soar causing tooth decay and gum disease. Studies have also shown that these bacteria can encourage a variety of other diseases that can adversely affect the health of our entire body. According to local dentist Dr. Sim Cozart, DDS, “The components of inammation are the same in both periodontal disease and heart disease, which is an important aspect of why good dental health can positively affect overall health.â€? We all know we should be brushing and ossing regularly, but especially with ossing, many of us tend to let it slide. “People need to understand the importance of ossing, which removes the bioďŹ lms, which decreases bacterial counts on teeth and gums. And, of course it’s always important for regular check-ups and brushing,â€? says Cozart. Another way in which dental health can affect our overall wellbeing is through our self esteem. Emotional health can be as important as physical health for our wellness. And, our teeth are such a large part of our appearance – and especially of our smiles – that when we are able to take care of our teeth we can better maintain a smile that we are proud to show. The health of our teeth and gums can also provide insights into our overall health, and any problems within our mouth can point to underlying health issues. Some studies have shown that serious gum disease can increase the likelihood of having a chronic condition. As many people are taking a more holistic approach to their health, paying attention to the connection between our mouths and our bodies is making more sense.

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All of this is a good reminder of why we should listen to what our parents (and dentists!) have been telling us since childhood - brush and oss your teeth regularly, and don’t skip those professional dental cleanings and check-ups. Carolina Smiles Family Dental 4 Market Street, Suite 4202, Brevard, NC 28712 (828) 884-3702 Dr. Joe Farrar, DMD PA, Orthodontist 4 Market Street, Brevard, NC 28712 828-884-7122 Sylvan Valley Family Dentistry 134 South Johnson St., Brevard, NC 28712 828-884-2144 Water Oaks Dental Group 123 East Main Street, Suite 300, Brevard, NC 28712 828-884-3421

Exercise Benefits The Brain Regular exercise can beneďŹ t the body in many ways, helping men and women maintain healthier weights and lower their risks for developing potentially deadly diseases. Though many people are quick to associate exercise with its physical beneďŹ ts, those hours spent on the treadmill also can boost brain power. According to Dr. Barry Gordon, professor of neurology and cognitive science at Johns Hopkins Medical Institutions and coauthor of “Intelligent Memory: Improve the Memory That Makes You Smarter,â€? exercise has a direct impact on the brain. That’s because exercise works directly on brain tissue, improving the connections between nerve cells, creating new synapses, growing new neurons and blood vessels, and improving cell energy efďŹ ciency. So while many people may begin an exercise regimen with a goal of trimming their waistlines or toning their bodies, they might be happy to know that those physical beneďŹ ts are accompanied by several cognitive beneďŹ ts as well. As the American Psychological Association acknowledges, the connection between exercise and mental health is hard to ignore, and the APA notes that the following are just a few of the mental beneďŹ ts men and women might reap from regular exercise. Improved mood Many people feel great after exercising, especially if that exercise comes at the end of a particularly stressful day. However, those extra laps on the track or those hours spent on the treadmill don’t just pay short-term dividends. In a controlled trial overseen by Duke University researcher and clinical psychologist James Blumenthal, sedentary adults with major depressive disorder were assigned into one of four groups: supervised exercise, home-based exercise, antidepressant therapy, or a placebo pill. Those in the exercise and antidepressant groups had higher rates of remission than those in the placebo group, and Blumenthal concluded that exercise

was generally comparable to antidepressants for men and women with major depressive disorder. In addition, in following up with patients a year later, Blumenthal found that those who continued to exercise had lower depression scores than those participants who were less active. Blumenthal’s study was not the only one to conclude that exercise can have a positive impact on mood. In a review of 11 studies that examined the effects of exercise on mental health, Boston University professor of psychology Michael Otto and his colleagues found that exercise could be a powerful tool when treating clinical depression, and even recommended clinicians include exercise as part of their treatment plans for depressed patients. Antidote to anxiety Some researchers, Otto included, have begun to examine the effects of exercise on treating and possibly preventing anxiety. The body’s nervous system responds quickly when people feel frightened or threatened, often causing the body’s heart rate to increase and sweating and dizziness to occur. Those people who are especially sensitive to anxiety respond to these feelings with fear, and that makes them more likely to develop panic disorders. But Otto and fellow researcher Jasper Smits of the Anxiety Research and Treatment Program at Southern Methodist University studied the effects that regular workouts might have on people prone to anxiety. In studying 60 participants with heightened sensitivity to anxiety, Otto and Smits found that the subjects who participated in a two-week exercise program exhibited marked improvements in anxiety sensitivity compared to those participants who did not take part in the exercise program. Otto and Smith concluded that this improvement was a result of the exercise group participants learning to associate the symptoms common to both fear and exercise, such as sweating and an elevated heart rate, with something positive (exercise) instead of something negative (anxiety).

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Page 10B–The Transylvania Times, Brevard, N.C., Monday, January 26, 2015

These Snacks are sure to pack an energetic punch Many adults ďŹ nd themselves feeling drowsy in the hours after they eat lunch. A heavy lunch, a staid ofďŹ ce atmosphere or a combination of the two can make professionals feel sleepy as the workday winds down. Though some might opt for a second cup of coffee, the immediate energy boost provided by caffeine quickly wears off, leaving men and women feeling even more tired as a result. Oftentimes, the right midafternoon snack can provide the energy boosts adults need to stay productive throughout the workday. The following are a handful of healthy snacks that tend to provide a lot of energy. Greek yogurt: Greek yogurt has become increasingly popular in recent years, as more and more people are opting for this snack that’s rich in calcium, protein, phosphorous, and zinc. Traditional yogurt tends to provide a quick energy boost, as it is generally easy to digest, before that boost quickly fades. Greek yogurt is thicker than traditional yogurt, so it does not digest so easily, producing more sustained energy levels as a result. However, Greek yogurt is also loaded with protein, helping men and women feel fuller longer. That can be beneďŹ cial for those who want to lose

weight, as the feeling of fullness that Greek yogurt provides means those who eat it are less likely to eat more snacks throughout the day. Whole grains: Whole grain snacks are loaded with energizing ingredients, including ďŹ ber, iron, magnesium, and protein. Whole wheat snacks are also loaded with B vitamins, which help people ďŹ ght fatigue and stabilize blood sugar levels. In addition, the body takes longer to absorb the complex carbohydrates found in whole wheat snacks, which means the body can maintain stable blood sugar levels for extended periods of time, and that leads to a long-lasting energy boost. White bread and simple carbohydrates provide an immediate, yet temporary, energy boost when people’s blood sugar levels spike. But once that initial energy boost subsides, men and women will be left feeling fatigued. Edamame: Many people may know edamame from recipes, but few might know edamame can be an energyboosting snack as well. Edamame are boiled soybeans that are rich in protein, iron, omega-3 fatty acids, and ďŹ ber. Each of these things helps the body sustain energy levels. In addition, edamame is also packed with a trace mineral known as

molybdenum that helps cells function properly while enhancing alertness and improving concentration.

Almonds: Almonds are loaded with ingredients that increase energy levels, including vitamin E, phosphorous, vitamin B2, and magnesium, which serves numerous beneďŹ cial functions, including aiding in the production of energy and relieving stress and anxiety. Because they are rich in protein and ďŹ ber, almonds take longer for the body to digest, which means energy levels will stay up for longer periods of time than they would for those snacks that are easily digested. Almonds also contain healthy fats that curb appetite, making it less likely that men and women who snack on almonds will overeat and ďŹ nd themselves ďŹ ghting the fatigue that’s often a byproduct of overeating.

Healthy Habits How to use diet to supplement your workout routine Men and women who have successfully adopted healthy lifestyles know full well that combining exercise with a healthy diet is the key to getting and staying healthy. Simply visiting the gym won’t work if it’s not coupled with a healthy diet. But many people incorrectly assume that a healthy diet is one devoid of taste. That simply isn’t true. In fact, a healthy diet does not necessarily restrict foods, but how frequently some of those riskier foods can be consumed. The following are some of the steps men and women can take to ensure

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their workouts aren’t losing their effectiveness due to unhealthy eating habits. Start the day off with a healthy breakfast. Many foods make healthy breakfast options, including fruit and wholegrain cereals. Unfortunately, on-the-go men and women often reach for what’s readily available, and what’s readily available isn’t necessarily healthy. Avoid breakfast sandwiches that are high in fat and calories, and avoid eating fried foods for breakfast. For those men and women who prefer to work out ďŹ rst thing in the morning, keep in mind it’s important to eat before working out, even if those workouts are in the wee hours of the morning. Working out on an empty stomach can cause feelings of lightheadedness. In addition, many people are sluggish if they exercise on an empty stomach, which can make workouts less effective. If eating before a morning workout isn’t your thing, consider going with a small snack before beginning your routine. If even that is not ideal, then consider a snack before bedtime. However, this option won’t necessarily prove effective, as your body might just consume all of the energy this snack provides while you’re asleep. Reassess your snacking habits. If greasy potato chips or sleep-inducing baked goods like brownies are your idea of the perfect snack, then it’s time to reassess your snacking habits. Snacks should not induce sleep, but provide a little extra energy and reduce any hunger pangs. Fresh fruit, yogurt, energy bars, and even whole-grain crackers with a little peanut butter each make for a healthy snack that won’t zap you of valuable energy during the day. Let food help your muscles recover. Some people feel they might negate the positive effects of their workout if they eat immediately after exercising. That’s not necessarily true. In fact, foods that contain protein and carbohydrates can actually help your muscles recover after a workout. Yogurt (Greek yogurt is packed with protein), fruit, dried fruit, and

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nuts make great post-workout food options, and none will negate the effect of that grueling workout you just ďŹ nished. In general, the longer you wait to eat after exercising, the longer it will take your muscles to recover. Stay hydrated. Water is an essential part of a healthy diet, and it’s even more essential before, during and after a workout. When exercising, your body will lose a signiďŹ cant amount of water, which can cause the body to dehydrate. Drink water before and after your workout, and don’t forget to focus on staying hydrated during your workout as well. Daily exercise is essential to longterm health. But all those hours in the gym won’t pay off if they’re not combined with healthy eating habits.

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The Transylvania Times, Brevard, N.C., Monday, January 26, 2015–Page 11B

Toxaway Health Center Welcomes Three Physicians to Expand Patient Access

Linda Gardner, RN and Becky Gravley, RN, BSN

Neighbors Caring for

NEIGHBORS Denise Stretcher, M.D, Hal Royer, M.D. and Elizabeth York, M.D. Transylvania Regional Hospital (TRH) is pleased to announce the addition of three local physicians to the Toxaway Health Center to expand patient access and serve the medical needs of residents of Lake Toxaway, Sapphire and surrounding communities. Hal Royer, M.D., Denise Stretcher, M.D., and Elizabeth York, M.D., began seeing patients at the Toxaway Health Center this week. All three doctors are board certified in family medicine and have extensive experience treating patients of all ages. Dr. Royer, Dr. Stretcher and Dr. York currently treat patients at Brevard Family Practice on the Transylvania Regional Hospital campus. Each will also work at the Toxaway Health Center while continuing to see their patients at Brevard Family Practice. Dr. York will see patients on Mondays at the Toxaway Health Center. Dr. Stretcher will see patients at the Toxaway Center on Tuesdays, and Dr. Royer will see patients there on Fridays. Jaime Roy, PA, will continue to see patients at the Toxaway Health Center Monday through Friday. “We are committed to the long-term success of the Toxaway Health Center and to the residents of the Toxaway and Sapphire communities,� said Cathy Landis, Transylvania Regional Hospital’s president and chief nursing officer. “This innovative model of care will ensure that we always have at least one local provider at the Toxaway Center five days per week to meet the medical needs of patients in the upper end of Transylvania County. Toxaway Health patients will also have the added flexibility of scheduling appointments with Dr. York, Dr. Stretcher and Dr. Royer at the Brevard Family Practice location.� Dr. Royer practiced medicine for 14 years in Stanly County, N.C., east of Charlotte, before relocating to Transylvania County last summer. After receiving his undergraduate degree from Oglethorpe University in Atlanta, Dr. Royer earned his medical degree at the Mercer University School of Medicine in Macon, Ga. Dr. Royer has strong connections to Transylvania County and western North Carolina. After medical school, Dr. Royer completed his family practice residency and a fellowship in rural medicine in Hendersonville through the Mountain Area Health Education Center (MAHEC) based in Asheville. Dr. Stretcher practiced medicine for nearly 20 years in Cincinnati, Ohio, before relocating to Transylvania County in 2013. After receiving her undergraduate degree from Xavier University in Cincinnati, Dr. Stretcher earned her medical degree at the Wright State University School of Medicine in Dayton, Ohio. Dr. Stretcher has a special interest in wellness and preventive medicine. Dr. York practiced medicine for nearly 30 years in eastern North Carolina, before relocating to Transylvania County last summer. After receiving her undergraduate degree from the College of William & Mary in Williamsburg, Va., Dr. York earned her medical degree at the Medical College of Virginia. She completed a residency in family medicine at the University of Cincinnati in Ohio. The Toxaway Health Center was opened in 1999 by Transylvania Regional Hospital to serve the primary care needs of residents and visitors to the upper end of Transylvania County and the adjacent Sapphire community in Jackson County.

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Transylvania Home Care & Hospice has been serving Transylvania County and the surrounding areas for more than 40 years. Whether you need assistance recuperating, managing a chronic illness or are terminally ill, our home care & hospice sta can provide the care you need in the comfort of your own home. WE OFFER: t HOME HEALTH: provides nurses, physical therapists, speech therapists, occupational therapists, social workers and certiďŹ ed nursing assistants in the comfort of the patient’s private residence or Assisted Living Facility. t HOSPICE: focuses on comfort care and symptom management rather than curative care and can be provided in the home, long-term care facilities, and the hospital. t PALLIATIVE CARE: provides specialized medical care for patients who are living with serious illnesses. Regardless of your diagnosis, level of treatment or age, we can help you ďŹ nd relief from the symptoms, pain and stress associated with having a serious illness. t GERIATRIC CARE MANAGEMENT: works with older adults, usually suering from a chronic or debilitating illness, and their loved ones to determine if additional services and support are needed. t LIFELINE: an emergency response system that links the individual via a telephone and a Life Line unit with emergency monitoring with a push of a button.

Transylvania Home Care & Hospice 1266 Asheville Hwy, Brevard, NC 28712 (828)883-5254

Page 12B–The Transylvania Times, Brevard, N.C., Monday, January 26, 2015

2015 HEALTH AND WELLNESS DIRECTORY CHIROPRACTIC CARE Cagen Family Chiropractic Brevard Wellness Center 1486 Asheville Hwy. Brevard, NC 28712 828-885-7100 www.brevardwellnesscenter.com “Where good health comes naturally”

DENTISTS

FAMILY F A AMILY DENT DENTAL AL

Carolina Smiles Family Dental 4 Market Street, Suite 4202 Brevard, NC 28712 828-884-3702 www.carolinasmilesdentist.com Sylvan Valley Family Dentistry 134 South Johnson St. Brevard, NC 28712 828-884-2144 www.sylvanvalleyfamilydentistry.com Dental Care For The Entire Family Water Oaks Dental Group David S Krishingner, D.D.S. Jeffrey T. Root, D.D.S. John Krishingner, D.D. S. 123 East Main Street, Suite 300 Brevard, NC 28712 828-884-3421 www.wateroakdental.com

DERMATOLOGISTS Dermatology Medical Associates, P.A. 6 Park Place West @ Straus Park Brevard, NC 28712 828-884-7008

GENERAL PREVENTATIVE MEDICINE

HEAD, NECK, EAR SURGEONS Asheville Head, Neck and Ear Surgeons, P.A. 188 Medical Park Dr. Ste 7B Brevard, NC 28712 828-884-6702 800-228-3127 www.ashevileeheadneckear.com Serving Western North Carolina for Over 40 Years

HEARING Brevard Hearing Center 424 South Caldwell Street Brevard, NC 28712 828-966-4327 www.brevardhearingcenter.com Serving Transylvania County Since 1986 Szypulski Speech and Hearing Services for All Ages 828-702-0733 hearlistenspeak@yahoo.com

HOME CARE &

GENERAL PRACTITIONERS Brevard Family Practice 187 Medical Park Drive Brevard, NC 28712 828-884-9362 www.brevardfampractice.com Compassionate, personalized family care…close to home.

FITNESS & RECREATION CENTERS/PROGRAMS Ageless Grace Carol Gerson, Certified Ageless Grace Educator/Trainer agelessgracecarol@gmail.com Phone: 828-606-9931 Website: www.agelessgrace.com Timeless Fitness for the Body & Mind

College Walk 100 North College Row Brevard, NC 28712 828-884-5800 www.collegewalkretirement.com Committed to Brevard, Dedicated to Seniors Tore’s Home, Inc. P.O. Box 362 Brevard, NC 28712 828-884-5007 www.toreshome.com “Quality of Life…with Assistance” Transylvania Home Care & Hospice 1266 Asheville Hwy. Brevard, NC 28712 828-883-5254 Providing the care you need in the comfort of your home for over 40 years

Transylvania Regional Hospital Address: 260 Hospital Drive Brevard, NC 28712 828-884-9111 www.trhospital.org

MASSAGE Robert Bass, LMBT Therapeutic Massage by appointment only 35 W. Jordan Street, Brevard, NC 828-553-8741 www.robertbassmassage.com Specializing in Sports Massage Chanley Layton Rolfing and Massage 33 Probart Street, Brevard, NC 28712 828-421-9554 www.brevardrolfing.com Brevard’s premier massage & rolfing specialist

MATTRESSES Mountain Home & Mattress 1825 Rosman Hwy., Brevard, NC 828-883-2899 www.MountainHomeAndMattress.com Come Home To Comfort

MEDICAL EQUIPMENT Loftis Home Medical

Brevard Health and Racquet Club 1325 N. Country Club Road Brevard, NC 28712 828-883-3005 brevardhealthandracquetclub.com

Transylvania Ultimate Recreational Facility (TURF) 920 Old Hendersonville Highway Brevard, NC 28712 828-966-8873 www.turfindoorsports.com

Dr. Joe Farrar, DMD PA, Orthodontist 4 Market Street Brevard, NC 28712 828-884-7122 www.joebraces.com Creating beautiful smiles for more than 30 years…

ORTHOPAEDICS Appalachian Orthopaedics Suzanne Hall, MD Shoulder Specialist 1027 Fleming St. Suite B Hendersonville, NC 28791 (828)697-1944 apportho.com Compassionate, Individualized, Expert Care

PHYSICAL THERAPY Perfect Balance Physical Therapy 245 Rosman Hwy. Brevard, NC 28712 828-966-9036 www.perfectbalancept.com You Can Keep Moving…We Can Help!

RETIREMENT COMMUNITIES

HOSPITALS Dr. David Ward 35 West Jordan Street Brevard, NC 28712 828-883-5666 genprevmed.com Integrating lifestyle & health risk management for quality care of body, mind, & spirit

ORTHODONTISTS

181 Rosman Highway, Brevard, NC 828-884-7690 www.loftishomemedical.com Slogan: Locally owned and operated

ORGANIC GROCERY HEALTH FOOD Healthy Harvest 29 W. French Broad Street, Suite 105 Brevard, NC 28712 828-885-2599 www.HealthyHarvestNaturalFoods.com Where living organically is cause for celebration!

SPAS/SKIN CARE Blue Ridge Comforts 7 N. Gaston Street Brevard, NC 28712 828-553-1000 howskinworks.com A Holistic Approach to Bodywork Ginger M Salon and Spa 32 West Jordan Street Brevard, NC 28712 828-877-4096 Website: A peaceful sanctuary in the Heart of Brevard Elements Spa 29 West French Broad Street #104 Brevard, NC 28712 828-884-2701 www.elementsspashop.com Spa treatments for total wellness La Petite Spa 235 Rosman Hwy., Brevard, NC 28712 828-883-2238 www.LaPetiteSpaBrevard.com Honor yourself with the gift of Wellness in 2015

URGENT CARE URGENT CARE Sisters of Mercy Urgent Care 22 Trust Lane, Brevard, NC 28712 828-883-2600 www.urgentcares.org “We’re Here For You”

MEN WELLBEING/HEALTH Smoky Mountain LME/MCO 1-800-849-6127 www.smokymountaincenter.com “Meeting community needs, one person at a time”

YOGA

YOGA

Bikram Yoga Brevard 167 Rosman Highway, Brevard, NC 828-577-2488 www.bikramyogabrevard.com Offering classes seven days a week. All levels welcome in every class. Brevard Yoga 29 W. French Broad St., Suite 211 Brevard, NC 28712 828.384.1500 www.BrevardYoga.com Rhae Mozley, Yoga Instructor ERYT200, RYT500-Theraputic,M.Ed 1078 State Road 1512, Brevard, NC 828-877-5820

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