HealthSection2014 by The Transylvania Times

The Transylvania Times, Brevard, N.C., Thursday, January 23, 2014–Page 1C

January 23, 2014

THE TRANSYLVANIA TIMES A SPECIAL SUPPLEMENT TO

“521Almost None” comes to Transylvania County

Five Fruits and Vegetables (A total of 5 fruits and vegetables combined) • Make a rainbow on your plates - make sure you include the green ones, too!! Fill it up with colorful fruits and vegetables. • Shop fresh and local when possible. Visit the Transylvania County Farmers Market during the months of April-October. Use the “Transylvania County Local Food Guide” to find a produce outlet near you (pick up a copy at the Cooperative Extension office in the Community Services Building). • Pre-prep vegetables, so they’re an easy snack choice. Try chopping veggies and putting them into spaghetti, soups and stews. Two Hours of Screen Time (No more than 2 hours/day) Screen time includes time spent using any electronic device such as TVs, computers, tablets, phones, video games, etc. • Set a limit on screen time - 2 hours or less/day. • Eat meals together as a family, away from the TV and other technology (phones, computers, etc.). • Keep TVs and computers out of kids’ bedrooms.

One Hour of Physical Activity (Every step counts! Add them up to equal 1 hour per day day) • Be active together. If children see their parents being active, they will want to get fit, too! • Fit physical activity into your daily routines. Do household chores together, park farther away when you go shopping, or walk to your mailbox instead of driving up to it. • Make it fun! Children can help you think of fun ways to be active like playing Tag or having a dance party.

Almost No Sweetened Beverages (Sodas, sports drinks, flavored milk, flavored water, teas, etc.) • Make water an easy option. Have ready-to-go containers in the refrigerator. • Serve water with meals. • Offer 100 percent juice with no added sugar as a special treat. The Health Department encourages all residents to visit www.521almostnone.com for more tips and ideas. Residents are also encouraged to: • Pick one part of the program to work on a time • Set a goal and see if your family can achieve it for two weeks. • Make it fun! If your family practices it for two weeks, it may become a healthy habit. If you’re interested in having someone share a 521Almost None presentation at your business or organization, contact Keelin Schneider, health educator at the Transylvania County Department of Public Health, by phone (828) 883-8135, ext. 241 or email keelin.schneider@transylvaniacounty.org.

EAT E AT

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CUT CU T

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SCREEN TIME

PLAY PLAY

Go and play play ttag ag or frisbee. you fris bee. If y ou ccan’t an’t go go outside, out side, turn turn on some music m usic and dance! dance!

Take walk a er Take a w alk a er dinner. dinner.

EVERY DAY E VERY VER YD AY

DRINK

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The Transylvania County Department of Public Health has adopted a healthy living message called 521Almost None and is spreading the message throughout Transylvania County. The 521Almost None message reminds and encourages families to: 1) eat 5 fruits and vegetables, 2) move their bodies for 1 hour, 3) cut screen time to 2 hours and 4) drink almost no sweetened beverages each day. Here are some tips to help you and your family put 521Almost None into your day:

SUGARY LESS SU GAR ARY Y DRINKS

Carry a water Carry water bo le bo le with y ou that that you you can can you rreﬁll. eﬁll.

Add A dd ﬂavor ﬂavor to to your your water water lime,, or with a lemon, lime orange or ange slice. slice.

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five two one almost none

Why should the weather stop the fun?

Learn more at www.521almostnone.com and see how you can incorporate 5-2-1 Almost None healthy habits into your life and make the spaces you live, work, play healthier.

five two one almost none

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CURVES.COM / 1.800.CURVES30

828.877.6169 259-12 N. Broad St. Brevard, NC 28712 Limit one free 1 week fitness membership per person at participating locations. Not valid with any other offer, no cash value and new members only. First visit discount may be offered in exchange for 1 free week.

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Page 2C–The Transylvania Times, Brevard, N.C., Thursday, January 23, 2014

Exercise benefits the brain, too 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 benefits are accompanied by several cognitive benefits 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 benefits men and women might reap from regular exercise.

Regular exercise can benefit 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 benefits, 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,” 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 effi-

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. Since exercise produces many of the same physical reactions, such as sweating and an elevated heart rate, the body produces when responding to fear or threats, Otto and Smits wanted to determine if exercise might help people prone to anxiety become less likely to panic when experiencing fear or threats. 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). Regular exercise benefits the human body in numerous ways, not the least of which is its impact on the brain. More information on the link between exercise and improved mental health is available at www.apa.org.

Important daily body and brain movement

If a physician told you that there is an anti-aging prescription for pills that will give you lifelong comfort and ease, and that they will begin to take effect in 10 minutes, how excited would you be? The “21 Simple Tools for Lifelong Comfort and Ease” are part of the “Ageless Grace” movement program and do not require a prescription, have no adverse side effects, and they can make your body and mind feel better in just 10 minutes. This "PILL" stands for P-Play, I-Instead of, L-Living, L-Limited. Practicing 10 minutes daily truly can make a positive difference in the quality of function in your life as well as jump starting your metabolism. And in 21 days you can form a habit of taking this daily anti-aging prescription that will last a lifetime. Underestimating importance of functional movement It's clear that most people underestimate the value and importance of building daily functional movement into their lives. We don't want to acknowledge that our body incrementally looses movement skills that are vital to active aging - until we think it's too late. Surprisingly though, by learning to "practice" these skills, that include balance, breath, cognitive thinking, spinal flexibility, joint mobility, cardio and playfulness we can achieve

The Fitness Factory Has Mo v ed to a ov ve Great New Location

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Carol Gerson teaches Ageless Grace classes at the Silvermont Opportunity Center.

much better physical and cognitive function for an entire lifetime. Performing these movements in a chair instills more confidence and stability, allowing all ages and abilities, as well as those with weight, joint, diabetes and other physical challenges to be included. Upbeat, age appropriate music adds to the fun. Neuroplasticity The idea is to move our body in ways we did when we were children and young adults. “Ageless Grace” works by re-opening the neural pathways that were created from the time you were born until early adulthood. Functional and cognitive skills were developed through games, sports and activities that are no longer "practiced" as adults. The movements/tools in “Ageless Grace” re-open those pathways and create new ones by practicing functional movements. It's really never too late in life to start. Positive results come surprisingly quickly, much like remembering how to ride a bicycle or play an instrument after many years. These aspects of movement practice combine as the process of neuroplasticity (the ability of the brain and nervous system to change structurally and functionally).

How Ageless Grace was developed “Ageless Grace” was designed as a preventative maintenance and restorative program to allow us to remain functionally youthful throughout life. Denise Medved, founder of “Ageless Grace,” realized years ago that a program needed to be created that would be motivating, simple to perform, wouldn't require a gym, wouldn't get boring, would be fun and could be practiced by all ages and abilities. This unique interdisciplinary program combines research from the fields of medicine, neuroscience, physical therapy, martial arts and fitness. Secondary research and pilot programs were conducted over seven years through a university graduate program in nursing gerontology and at a top 100 ranked U.S. hospital.

Classes If you want learn how to energize and engage your body and brain while boosting your confidence for a lifetime, come to “Ageless Grace.” There are classes throughout our region and the country. Known for her infectious enthusiasm, local resident, Carol Gerson, certified “Ageless Grace” Educator/Trainer, can schedule a complimentary interactive demonstration before starting a class in your neighborhood, place of worship, business or community center. Gerson is starting a new class series at Transylvania County Parks & Recreation, 1078 Ecusta Road, Brevard on Wednesdays at 9:15 a.m., February 5 - March 26. A small class fee will be incurred. Gerson continues to teach a complimentary Ageless Grace class through April at the Silvermont Opportunity Center, 364 E Main St, Brevard on Wednesdays at 1 pm. To sign-up for a class or further information contact Gerson at: agelessgracecarol@gmail.com or (828) 606-9931; www.agelessgrace.com.

Massage * Aesthetics * Spa Treatments

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The Transylvania Times, Brevard, N.C., Thursday, January 23, 2014–Page 3C

Getting fit in 2014 - local directory

Many New Year's resolutions include a vow to get in shape, and improving fitness is a great goal to have year-round. For those who are new to exercise, there are lots of great ways to get started. Transylvania County has many diverse resources to help with fitness, whether you want to join a gym, attend a group exercise class, start a program in the comfort of your home, or hit the great outdoors. It helps to set small and realistic goals, enlist the support of friends, family, or professionals, and seek the advice of your health care provider before beginning any new program. As so many people begin fitness programs with the best of intentions, there is still a huge percentage of those who fail to stick to it. Here are some tips for success for getting fit and staying fit in 2014: • Schedule exercise on your calendar just like any other appointment - at least three times per week. • Start small - even a 10 -minute walk is great! • Keep exercise clothes and shoes in your car so that anytime you have a few minutes to spare, you'll be prepared. • Those who exercise with a friend, or join a group class are shown to have better success rates, but if you're more likely to stick to it at home, then go for it! • Even if you don't feel like exercising, try the 10 minute rule - chances are that after 10 minutes in, you'll be glad you started. • Create rewards for fitness goals - such as treating yourself to a massage or something else special after completing 25 exercise sessions. • Sign up for an athletic event, such as a 5K race, that is far enough out for you to train. Not a runner? No problem - there are walkers at races all the time! Bonus: commit to a race that raises money for a special cause. • Try something new and vary your routines to avoid boredom. • Schedule family time, friend time, or dates around being active - think about hiking, biking, bowling, roller skating, shooting pool, or throwing darts - all of which will get you up and moving. • Visualize success, and trust that you can do anything you put your mind to. Local Resources:

Bikram Yoga Brevard 167 Rosman Hwy. Brevard, NC 28712 828-577-2488

www.bikramyogabrevard.com

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 its 1 year anniversary, their students have lost weight, gained muscle, healed old injuries, improved flexibility, increased their lung capacity, are breathing better, sleeping better, moving better, and feel calm and centered. The studio has a $20.00 introductory offer, for seven consecutive days of yoga, that is always available to new students. Brevard Health and Racquet Club 1325 Country Club Road Brevard, NC 28712 828-883-3005 w w w. b r e v a r d h e a l t h a n d racquetclub.com Brevard Health and Racquet Club offers two equipment rooms, Keiser weight machines, indoor and outdoor pools, a circuit training facility, racquetball courts, basketball courts, and tennis courts. The facility also offers a widerange of cardio equipment, personal training, numerous group fitness classes, and aqua classes. New additions in 2014 include pickleball courts, and additional youth tennis courts. Through the end of January, there are no joining fees.

Brevard Rock Gym 240 B South Broad St. Brevard, NC 28712 828-884-7625 www.brevardrockgym.com Rock climbing is an exciting sport with benefits that include gaining strength, balance, flexibility, and coordination. Brevard Rock Gym offers one-onone instruction for new climbers, top level routes for advanced climbers, and fun and challenging programs to satisfy all ability levels of children. With the help of professional staff, adults and children learn specific skills particular to the sport of rock climbing. Although there are definitely opportunities for adults, Brevard Rock Gym is especially proud of its children's programs. Brevard Yoga 29 W French Broad St. Brevard, NC 828-883-9642 www.brevardyoga.com Brevard Yoga seeks to bring the timeless tradition and practice of yoga to people from all walks of life. Yoga is beneficial for fitness, for health, for healing, for revelation, and for transformation. The Brevard Yoga facility is staffed by dedicated and skillful teachers who seek to serve the young and the old, the new student and the sage, and to provide the warmth and the embrace of this tradition in the community of Brevard. There are classes offered each day.

CrossFit 234 South Broad St. Unit A Brevard, NC 28712 828-553-7860 www.crossfitbrevard.com The foundational philosophy at CrossFit Brevard is the belief in the exceptional value of every individual, and in the value of total body fitness 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 and situations of each individual.

Curves Fitness Studio 102 College Station Dr. Brevard, NC 28712 828-877-6169 www.curves.com The Curves workout program has helped millions of women get healthier by using their unique, 30minute fitness workout. According to their website, in just 30 minutes, participants work every major muscle group and burn up to 500 calories through a proven program of strength training, cardio, and stretching. New in 2014, Curves of Brevard will now be offering the new Curves Workouts with Jillian Michaels.

Fitness Factory 1266 Asheville Hwy. Brevard, NC 28712 828-883-9832 www.thefitnessfactory.biz The Fitness Factory recently relocated to a new 18,000 square foot facility, and is a fully equipped gym. They offer a wide variety of top-notch exercise equipment, personal training, and programs such as Zumba, yoga, HIIT, and Silver Sneakers. They hope to add spinning and weightlifting classes in 2014, and are offering reduced monthly rates and no joining fee through the end of January.

MotionMap P.O. Box 24 Brevard, NC 28712 828-553-5628 www.motionmap.biz Lydia Odell provides fitness training in packages that range from beginners starting a walking, jogging, running program to seasoned runners who want to see improvements in anything 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.

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Parks & Recreation 1078 Ecusta Road Brevard, NC 28712 828-884-3156 www.countyrec.org The Transylvania County Parks and Recreation program offers a wide variety of classes including karate, Zumba, yoga and gymnastics. The Transylvania Activity Center 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, the Brevard Sports Complex, and is located just one mile from the entrance of Pisgah National Forest. Indoors at the

Brevard Sports Complex, participants can join in games of pickleball, badminton, basketball or volleyball.

Shanna Chambers Certified Personal Trainer Brevard, NC 828-577-7934 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 fitness. Chambers is skilled in working with all fitness levels, all ages, and enjoys creating customized fitness

programs for clients.

Taco Truck Brevard, NC 828-507-3969 www.facebook.com/taco. truck.1 Lori Park brings a new approach on fitness to Brevard. The schedule of days and times is set, but locations vary - and are announced via the Facebook page. Workouts consist of High Intensity Interval Training (HIIT), which is short, sweet, and to the point - as well as Nia classes (which are at the Recreation Department). Prices are $5 for the HIIT workouts and $10 for the Nia classes.

Electronic cigarettes –vs-Tobacco cigarettes E-Nik Vapor wants to offer you a healthier alternative to smoking cigarettes. Come join the 100’s of Transylvanians who have already discovered the health benefits of vaping over smoking using the highest quality electronic cigarettes worldwide. E-nik Vapor is locally owned and operated by a former smoker just like you, so I personally guarantee you that it works and the benefits to your health and your loved ones health is outstanding. Don’t believe me? Come on down to Pisgah Forest straight across from the Pisgah Forest Post Office and I will let you try it before you even buy it. No more smelly clothes, hair and everything else around you, no smell, ash or harmful chemicals to harm you or your family and friends, no more standing out in the cold to get your nicotine fix. Have whiter teeth, clearer skin and healthy lungs. Your doctor will see the difference almost instantly. It is Doctor approved, I have many people who have joined me as a non-smoker because their Doctor sent them to see me. Please don’t think cancer won’t happen to you, all the people who have died of lung cancer because of smoking cigarettes thought the same thing.

1520 Old Hendersonville Hwy., Brevard 877-3621

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Transylvania County has many diverse resources to help you meet your fitness goals in 2014.

Page 4C–The Transylvania Times, Brevard, N.C., Thursday, January 23, 2014

Transylvania spas: not just for pampering

Most people think about pampering and relaxation when they think about spa visits, but that's not all that spas have to offer. Massage therapy is by far the most popular spa service, and it definitely has proven health benefits. Reducing stress, pain, and muscle tension are some of the proven health benefits, and some studies show massage as helping various other health conditions as well. For all spa treatments, if reducing stress is the outcome, then there are definitely health benefits to be gained. Stress is a chronic condition for many, and with it comes a host of adverse health effects. Any approach to alleviate stress will certainly have benefits. Elements Spa 29 West French Broad Street Suite 104, Brevard, NC 28712 828-884-2701 www.elementsspashop.com Elements Spa features holistic wellness and beauty services and products. “For the past 10 years Elements Spa has been dedicated to promoting natural beauty and wellness and we pride ourselves on the thoughtfulness, integrity and kindness with which we welcome and treat all of our guests,” says owner Patti Beggs. “When you experience the healing of body work or the rejuvenation of professional skin care, you find that if you take care of your body, you body takes care of you.”

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 inflammation and allergic reactions, and a boost in white blood cells that fight infection. 2. Signature Organic Facial - Personalized to the unique needs of your skin. 3. Foot Therapies - Includes Reflexology, Foot and Leg massage, and Hot Stone Pedicures can help relieve inflammation and congestion. 4. Body Exfoliation - Exfoliation therapies stimulate circulation, increase nerve activity, promote a sense of wellbeing and feelings of vitality. 5. Seaweed Wraps - Can detoxify and renew your whole body.

New for 2014: Elements brings the ocean to Brevard! Introducing their new line, The Seaweed Bath Co. These seaweed bath and body products are designed to naturally nourish and soothe dry, irritated skin with a combination of specific species of seaweed and high-quality, all-natural ingredients. The Seaweed Bath Co. is the vision of Adam Grossman, a long-time psoriasis sufferer, who created his

Winter Chill Book any Facial or One Hour Massage and receive a Brow or Lip Wax FREE! Good for January and February

seaweed-based cosmetic products to take control of his own irritated skin without the use of prescribed medications or harsh chemicals. He continues to seek to improve the lives of other sufferers. Seaweeds purify all the world’s oceans and they can do the same for your body. Seaweeds can protect us from a wide range of toxic elements in the environment, including radiation by-products, converting them into harmless salts that our bodies can eliminate. • Introducing our new Foot & Express Bar: For a miniwellness break in your day, we now offer 15 to 45 -minute spa services that are designed to be economical and save time, while providing you with the relaxation and rejuvenation you deserve.

La Petite Spa 235 Rosman Hwy. Brevard, NC 28712 828-883-2238 www.lapetitespabrevard.com La Petite Spa's mission is to offer only the finest 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, you leave feeling indulged, refreshed and rejuvenated.

Top 5 Services: 1. Integrated Massage – A blend of therapeutic and tranquil massage to meet specific needs based on an interview with the therapist. Designed to deliver relaxation, as well as concentration 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 specific 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, fine lines, and wrinkles from sun damaged skin, acne scarring, hyperpigmentation, white heads, and black heads. 5. Facial Reflexology - 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 Reflexology, stimulation of the points and zones trigger release of endorphins and serotonin. This deep,

Massage thereapy is by far the most popular spa service in Transylvania County.

smooth reflexology technique steadily releases tension and balances the central nervous system, helping the body heal itself.

New for 2014: • Starting in February we will be offering a Meditation Workshop led by Mary Margaret Camalo called “Living With Mindfulness In The New Year.” This six-week workshop will be the first of a series for the year. • We plan to also focus more on a service performed with a piece of equipment called the “Skin Classic Machine.” 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.

Physical therapy is a vital part of treatment and recovery

Illnesses of the musculoskeletal system can result in temporary loss of mobility. But physical therapy can help to prevent those temporary problems from becoming permanent. The American Physical Therapy Association says physical therapists diagnose and treat individuals of all ages who have conditions that limit their abilities to perform functional activities. Limitations in mobility may result from injury or illness or be present at birth. Many physical therapists develop a plan to reduce pain and restore function through various treatment techniques with the ultimate goal of restoring a patient's functional independence. Physical therapists are licensed healthcare professionals who must receive a degree from an accredited physical therapist program before taking national licensure exams that enable them to open a practice or work in a facility. The Bureau of Labor Statistics predicts a 30 percent growth in physical therapy careers through 2018, which is a rate better than all other occupations. Unemployment rates for physical therapists are very low, and they are in high demand.

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Physical therapists employ various physical modalities to help with certain conditions. For example, a patient may be asked to perform various range-of-motion exercises to restore function to an injured part of the body. Physical therapists also may use heat, cold and electrical impulses to reduce pain and stimulate muscle function. Physical therapy sessions frequently include some form of massage as well. While athletes frequently rely on physical therapy as they recover from injuries, others can benefit from physical therapy as well. For example, physical therapy may work in conjunction with other treatments for cardiopulmonary disease. The cardiopulmonary system delivers oxygen to active tissues, which plays an important part in movement. When the cardiopulmonary system is compromised, muscles and other tissues may not function as they should, and certain exercises and mobility therapies may be needed. Physical therapists also aid in improving physical ailments related to neurological diseases, such as cerebral palsy, multiple sclerosis, spinal cord injuries, Parkinson's disease, and Alzheimer's disease. Physical therapists may also help treat poor vision, poor balance and paralysis. Children who have learning disabilities related to a neurological or physical condition may benefit from certain forms of physical therapy. For example, vision problems can compromise academic performance, so physical therapy that aims to enhance visual tracking skills and strengthen the eyes in conjunction with corrective lenses may help youngsters, or even adult students, perform better in the classroom. Very often physical therapy will be recommended by a general doctor or an orthopedic surgeon as part of recovery from a surgery or a condition. The therapist may work in conjunction with another doctor to provide a program that helps foster a faster and safe recovery. Physical therapy tends to begin gradually and resistance is slowly built up as the body strengthens. The length of physical therapy will depend on the condition and the recommendation of the therapist and doctors overseeing the treatments.

The Transylvania Times, Brevard, N.C., Thursday, January 23, 2014–Page 5C

Transylvania Regional Hospital welcomes new pain management physician, Dr. Zizette Gabriel, M.D.

Transylvania Regional Hospital is pleased to welcome Zizette Gabriel, M.D. to Transylvania Pain Management. Dr. Gabriel is a board certified anesthesiologist. She specializes in anesthesiology and pain management with expertise in nerve block procedures and regional anesthesia for acute pain relief. “We are excited to have Dr. Gabriel join our medical staff and to be able to provide a local pain management service for patients in this community,” said Bob Bednarek, president and CEO of Transylvania Regional Hospital. “Dr. Gabriel’s expertise in treating chronic and acute pain is

highly needed by patients in Transylvania County and the surrounding communities that we serve.” Dr. Gabriel completed her residency at Henry Ford Hospital in Michigan and most recently served as director of anesthesiology at Caldwell Memorial Hospital in Lenoir, N.C. She will begin seeing patients on Sept. 13 at the new Transylvania Pain Management clinic on the Transylvania Regional Hospital campus. Transylvania Pain Management is operated by Transylvania Regional Hospital with physician expertise and support provided by AllCare Clinical Associates (formerly Asheville Anesthesia Associates). AllCare also provides anesthesiology services at TRH and at many other hospitals across western North Carolina. “I am excited to join Transylvania Pain Management,” said Dr. Gabriel. “As a third-generation physician, helping people ease their pain with the best available medical care has always been a part of my pursuit and legacy. I strive to deliver comprehensive, excellent healthcare to all patients suffering from chronic pain conditions.” Transylvania Pain Management is located at 89 Hospital Drive in Brevard. For more information or to schedule an appointment with Dr. Gabriel, call (828) 8855745.

About AllCare Clinical Associates AllCare Clinical Associates, www.allcareclinical.com, is one of the largest private physician-owned practices serving North Carolina and provides anesthesia and pain services for over 70,000 medical procedures annually. The practice employs nearly 200 anesthesiologists, pain specialists, anesthetists and administrative personnel and provides services at a wide array of practices, surgery centers, pain clinics and hospitals.

About Transylvania Regional Hospital Transylvania Regional Hospital is a nationally ranked Top Performer for Quality by The Joint Commission, the leading accreditor of healthcare organizations in America. Transylvania Regional Hospital was recently named one of the Top 100 Critical Access Hospitals in the United States. The hospital is a leading provider of quality healthcare services in Transylvania and surrounding counties and is a member of Mission Health, which has been named one of the nation’s Top 15 Health Systems two years in a row. Based in Brevard, N.C., Transylvania Regional Hospital is a not-for-profit hospital founded in 1933 and is the largest employer in Transylvania County.

Transylvania Regional Hospital named national top performer for quality for third year

For the third 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. “I congratulate all of our caregivers, physicians, management and board members at Transylvania Regional Hospital for their part in achieving this important national recognition,” said Ronald A. Paulus, MD, president and CEO of Mission Health. “At Mission Health, we pursue our BIG(GER) Aim: to get each patient to the desired outcome, first without harm, also without waste and with an exceptional experience for the patient and family. This recognition is validation of our ongoing progress and the quality work that we are doing on behalf of the patients that we are so privileged to serve in our communities.” Transylvania Regional Hospital is a member hospital of Mission Health. Transylvania Regional Hospital is one of 1,099 hospitals in the United States to earn the distinction of top performer on key quality measures for attaining and sustaining excellence in accountability measure performance. Inclusion on the list is based on accountability measure data reported to The Joint Commission during 2012. This is the third year of the recognition program. Transylvania Regional Hospital is one of only 182 hospitals nationwide to be named a Top Performer by The Joint Commission three years in a row. Transylvania Regional Hospital earned the national recognition for both pneumonia care and surgical care. “TRH is committed to providing patient care based on the best evidence, highest skill and safest processes for the benefit of our patients in this community,” said Rebecca Carter, Transylvania Regional Hospital’s chief operating officer and vice president of clinical operations. “Meeting these accountability measures is part of our process to assure patients and their families that we consistently meet our goals for providing high quality care.” Transylvania Regional Hospital was recognized by The Joint Commission based on its performance on quality data reported on evidence-based clinical processes that are shown to improve care for patients with certain medical conditions. TRH was among the most diligent hospitals in the nation in following medical protocols for the prevention of surgical infections and the treatment of pneumonia. To be recognized as a top performer on key quality

Transylvania Regional Hospital is one of only 182 hospitals nationwide named Top Performer three years in a row. measures an organization must meet two 95 percent performance thresholds. First the hospital must achieve performance of 95 percent or above on a single, composite score that includes all the accountability measures for which it reports data to The Joint Commission. Second, the hospital also must meet or exceed a 95 percent performance threshold for every accountability measure for which it reports data, excluding measures with less than 30 eligible cases or patients. “Transylvania Regional Hospital has demonstrated an exceptional commitment to quality improvement and they should be proud of their achievement,” said Mark R. Chassin, M.D., president and CEO of The Joint Commission. “We have much to celebrate this year. Nearly half of our accredited hospitals have attained or nearly attained the Top Performer distinction. This truly shows that we are approaching a tipping point in hospital quality

performance that will directly contribute to better health outcomes for patients.” 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. “We are honored to be named to the list of The Joint Commission’s Top Performers on Key Quality Measures for the third year in a row and to be a national leader in providing quality patient care,” said Bob Bednarek, president and CEO of Transylvania Regional Hospital. In addition to being included in The Joint Commission’s “Improving America’s Hospitals” annual report, Transylvania Regional Hospital will be recognized on The Joint Commission’s Quality Check Website www.qualitycheck.org.

Transylvania Regional Hospital provides convenient, modern mammogram services

When she was diagnosed with breast cancer, Judith Trimnal of Brevard was grateful that state-of-the art medical care was available close to home at Transylvania Regional Hospital. The five-year survivor credits recent advances in diagnostic imaging and treatment with the healthy life she enjoys today. “They thought they saw something on my mammogram, maybe a calcium deposit, but it was highly invasive ductile carcinoma. I had surgery, chemotherapy, and 36 radiation treatments,” she said. “If this had happened 15 years ago, I wouldn’t have made it. Now I’m out gardening and doing whatever I want.” One important thing Trimnal wants to do is encourage other women to take advantage of breast cancer screening to ensure early detection and a better outcome if cancer is found. Transylvania Regional Hospital’s Women’s Services make annual screenings easy, Trimnal said. “I just think they’re outstanding in the way the run that department,” she said. “They take what could be a cold, uncomfortable procedure and make it as pleasant as they can. They’re very caring, warm and friendly.” Gloria Coleman, director of imaging services, said Transylvania Regional’s Women's Imaging Area—a private corridor in the radiology department with a changing room, a digital mammography suite, bone density and ultrasound—was designed to address women’s health care needs with their comfort and privacy in mind. Convenient, state-of-the-art digital mammograms are offered on weekdays and select evenings. “It’s important for women to be aware of the recommended screenings for their age group and take steps to get them,” Coleman said. “The American Cancer Society recommends annual mammograms for women over age 40.”

Patients can schedule their mammogram themselves or have it scheduled by their primary care doctor. Coleman said most women can get an appointment to be seen quickly, usually the next day. Transylvania Regional offers breast cancer diagnosis and treatment in addition to digital screenings. Financial considerations should not stop a woman from having the appropriate breast cancer screening, Coleman said. “Our TRH Foundation has a fund set up to cover the costs of screening mammograms for local residents who do not have insurance,” she said. Karen Clarke, of Pisgah Forest, wants women to realize that just because they have no family history of breast cancer does not mean they are not at risk. “I learned that only four percent of women diagnosed with breast cancer have a family history, so even though many women over age 50 are being diagnosed with breast cancer, most are not common in families,” she said. “I thought that was a shocking statistic.” Even though there was no history of cancer in her family, Clarke was in the habit of scheduling mammograms every year. To her surprise, the one last year showed a small abnormality. “They saw a tiny spot in my mammogram. Dr. (Stephen) Arendale said I could have it checked then, or I could wait six months; he left it up to me,” she said. “When I came back in June for him to look at the spot they had seen earlier, it had changed, so I had it biopsied. It came back positive for invasive ductile breast cancer.” Clarke’s family doctor called her with the results from the biopsy and put her in touch with a nurse navigator to schedule surgery. The procedure, on July 17, was successful, and Clarke learned that her type of cancer would not require chemotherapy, only a hormone blocker.

TRH’s Women’s Imaging Area.

Just as things were looking up, an unrelated health problem was discovered. “I was waiting to start radiation therapy when they found a mass in my abdomen,” Clarke said. “So on September 11, I had a hysterectomy.” Now that she has recovered from the second surgery, Clarke expects to begin radiation treatments soon. She feels fortunate that her breast cancer was found in its early stages. She had high praise for Arendale, who was able to detect what looked to her like “a pencil dot.” “If he could pick that up he’s on his game; it was less than a centimeter,” she said. “Everybody there (at Transylvania Regional) was very supportive and compassionate, and also forthright. They let me know what was going on.” Clarke hopes other women can learn from her experience and take charge of their own health care. “Be proactive, do your mammograms,” she said. “Don’t think because no one in your family has it that it won’t happen to you.”

Page 6C–The Transylvania Times, Brevard, N.C., Thursday, January 23, 2014

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 fitness. 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 beneficial 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 find 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 certified 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 first time, always 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 difficult stretches and poses. Yoga is not a competition, so give yourself adequate time to learn proper breathing techniques and figure 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 specifically for yoga that stretch easily, making it easier to perform various poses and stretches. Men may also be able to find pants made specifically 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.

R.I.P.P.E.D.: A new fitness class at Transylvania Parks and Recreation Center

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R.I.P.P.E.D. is a “Plateau Proof Fitness Formula” that masterfully combines resistance, intervals, power, plyometrics, endurance, and diet. There are a variety of fitness formats in this one hour program and you will get a full body workout with the cross training effect. This program is for all skill levels from the beginners to elite athletes. Both high and low impact versions of exercises will be demonstrated so that participants can choose the movements they are most comfortable with. If you are looking to lose pounds and inches, increase your metabolism, sculpt sexy, lean muscles, improve your cardio vascular performance, feel your energy and strength go ! through the roof, you’ve come to the right place. Transylvania Parks and Recreation Center is offering R.I.P.P.E.D. classes, twice a week: Monday from 8:309:30 a.m. and Friday from 10:30-11:30 a.m.

Snacks that pack an energetic punch Many adults find themselves feeling drowsy in the hours after they eat lunch. A heavy lunch, a staid office 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 mid-afternoon 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

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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 beneficial for those who want to lose weight, 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 fiber, iron, magnesium, and protein. Whole wheat snacks are also loaded with B vitamins, which help people fight 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. Edamame Many people may know edamame from recipes, but few might know edamame can be an energy-boosting snack as well. Edamame are boiled soybeans that are rich in protein, iron, omega-3 fatty acids, and fiber. Each of these things help the body sustain energy levels. Almonds Almonds are loaded with ingredients that increase energy levels, including vitamin E, phosphorous, vitamin B2, and magnesium, which serves numerous beneficial functions, including aiding in the production of energy and relieving stress and anxiety. Because they are rich in protein and fiber, 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.

Yoga Y oga Classes! Classes!

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Timothy Highley, DO 2315 Asheville Hwy., Suite 30 Hendersonville, NC 828-698-5757

6 Park Place West @ Straus Park Brevard, NC 28712 828-884-7008

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The Transylvania Times, Brevard, N.C., Thursday, January 23, 2014–Page 7C

Local alternative healing options

As alternative healing has continued to take off across the country, our local options have continued to grow as well. Whether someone is seeking to manage their health more holistically, avoid chemicals or drugs, or to supplement traditional medicine, we are fortunate to have a diverse selection of treatments and providers available locally. Some of the most popular alternative medicine treatments include acupuncture, herbal medicine, spinal manipulation, and massage. Acupuncture is an ancient Chinese practice that has steadily gained recognition across the globe. The process involves a trained professional inserting thin needles into specific body points to manipulate the body's energy flow. The energy flow can be redirected to cure or prevent certain conditions, and the World Health Organization supports the use of acupuncture for approximately 30 different medical conditions - including pain, respiratory, and digestive disorders. Herbal medicine is a common approach in many households, even just in the form of supplements. As with acupuncture, many herbal supplements are linked to ancient Chinese practices. As the demand for herbal remedies has grown, manufacturers such as the locally operated Gaia Herbs have stepped in to fulfill that demand. Although many herbal and supplemental medicines are un-regulated, there are numerous scientific studies that support the use of alternative medicines. Chiropractic care, which is also known as spinal manipulation, has been shown to effectively treat back and neck pain. Osteopathic spinal manipulation, a combination of traditional chiropractic and homeopathic techniques, is considered to be a more holistic approach. Although many people include massage a regular pampering treatment, few recognize it's legitimate medical benefits. There are numerous varieties of massage styles, that serve to alleviate a varying array of conditions. Before beginning any alternative healing treatment, it is always advised to check with your primary care doctor.

Alternative Healing:

Acupuncture and Herbal Center of Brevard 658 N. County Club Road, Brevard, NC 28712 828-877-5797 • www.aculadd.com Bruce Ladd addresses 25 commonly treated conditions through acupuncture and herbal medicine. By adjusting and stimulating the flow of energy through acupuncture, Ladd stimulates the body's natural healing ability to maintain health and protect against disease. Chinese herbs are traditionally given as a very strong tea, or the acupuncturist may prescribe herbal pills, powders or tinctures.

Center for Integrated Health & Healing 89 Medical Park Drive, Suite A, Brevard, NC 28712 828-884-2636 • www.cihh-brevard.com The Center for Integrated Health & Healing boasts a diverse offering of services, treating a variety of conditions. Having traditional medical, mind-body-spirit healers, and complementary and alternative medicine providers in one location encourages exchange of healing ideas as well as allowing patients to have their various healers communicate with one another when they desire it.

1 Market Street, Brevard, NC 28712 828-233-5576 • www.throughwoods.com A husband and wife team of naturopathic doctors that provides 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.

Herbal Remedies:

Food Matters Market 1 Market St., Brevard, NC 28712 (828) 885-3663 • www.foodmattersmarket.com Food Matters Market offer natural health supplements, in addition to other market items.

Gaia Herbs 101 Gaia Herbs Dr., Brevard, NC 28712 800-831-7780 • www.gaiaherbs.com 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 Health Foods 1222 Asheville Highway, Brevard, NC 28712 828-884-3777 • www.brevardhealthfoods.com Hallelujah Health Foods offers organic and all-natural foods, supplements, vitamins and more.

Healthy Harvest Natural Foods 29 West French Broad St. Suite 105, Brevard, NC 28712 (828) 885-2599 • www.healthyharvestnaturalfoods.net Offering vitamin, mineral and herbal supplements as well as local and organic, non-gmo (non genetically modified) foods.

Massage:

Blue Ridge Comforts 26 N Gaston St., Brevard, NC, (828) 553-1000 Brevard Massage 35 West Probart St., Brevard, NC 28712 828-553-9166 • www.brevardmassage.com

Chanley Layton, LMBT Certified Rolfing Practitioner and Massage Therapist Practicing in Brevard for 11 Years (828) 421-9554 • www.brevardrolfing.com

Elements Spa 29 W French Broad St., #104, Brevard, NC (828) 884-2701 • www.elementsspashop.com

John Gale Massage 100 Wild Rose Ln., Brevard, NC, (828) 577-1451 Grateful Zen 2861 Asheville Hwy., Pisgah Forest 28768 828-384-8094• www.gratefulzen.com La Petite Spa 235 Rosman Hwy, Brevard, NC (828) 883-2238 • lapetitespabrevard.com

Monarch Natural Healing Robert Bass, LMBT #3296 828-553-8741 • www.MonarchNaturalHealing.com

Spinal Manipulation:

Brevard Chiropractic 15 Rosman Hwy, Brevard, NC 28712 828-884-2990 • www.brevardchiropractic.com Cagen Family Chiropractic 61 W. Jordan St., Brevard, NC 28712 828-885-7100 • www.cagenwellness.com David Dungan, DC 123 E. Main St., Brevard, NC 28712 828-884-5557

Ham Chiropractic 19 Chestnut St., Suite 3, Brevard, NC 28712 828-883-8262

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CoCreative Physical Therapy, LLC 110-A Oakdale Street, Brevard, NC 28712 828-489-2422 • www.iahp.com/Kim-R-Keifrider/ 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 64 Gallimore Road, Brevard, NC 28712 828-384-0390 • www.lotuspathllc.net 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 specific to each client's need.

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Page 8C–The Transylvania Times, Brevard, N.C., Thursday, January 23, 2014

Treating the flu with herbal medicine

Editors Note: Dr. Glenn Ingram, a naturopathic doctor, wrote the following:

Herbal medicine has been successfully treating a wide range of illnesses for millennia. In our modern times, it may seem like outdated, primitive medicine yet its safety and effectiveness continue to attract people and medical practitioners of all stripes. First, let’s talk about how you get the flu. Someone coughs in your general direction, you inhale tiny droplets from the air that contain the influenza virus, and the virus finds a nice new home in your nose, sinuses, and throat. It invades some of your cells there and more viruses are produced. Luckily our immune system finds these viruses and starts attacking them. This is when you start feeling terrible. You get feverish and achy all over, mucus clogs your nose and lungs, your throat is sore, and you’re exhausted. Did you know that all of that is caused by your immune system attacking the virus, not the virus itself? The virus is quickly destroyed by our immune system. Many people get the flu and have just a few symptoms such as being a little tired and perhaps a runny nose. Unfortunately, many others develop all those terrible symptoms that don’t go away even after the virus is gone. The best treatments focus on creating an effective, shorter immune response, not killing the virus. Many of our herbs do a great job not only of improving our immune response, but also dealing with some of those awful symptoms. One of my favorite herbs is elderberry. It has been shown in studies to reduce the duration and severity of the flu symptoms by stimulating an effective immune response, similar to the research on echinacea. Elderberry is great for soothing sore throats, especially in its delicious syrup form. It also makes a yummy tea that even children love. If you have a fever, that’s great as long as it doesn’t get too high. Your immune system is much more effective at a higher temperature. Instead of trying to suppress the fever, a better approach is to support it and get it over with. Some of my favorite herbs during fevers are yarrow and boneset. Yarrow helps bring on a sweat to help break the fever. Boneset is especially wonderful when muscle aches are prominent. Don’t forget to use spicy herbs and foods to help clear all that mucus. Having some soup with cayenne, garlic, onions, ginger, and/or horseradish is a great way to thin the mucus so it can get out of your nose and lungs. So next time you get sick, make yourself a tea of echinacea, elderberry, and yarrow and sip it while you have a hot bath and then go to sleep. Don’t go to work or do work from home if at all possible. Eat little more than soup or broth and drink plenty of water.

Never have sweets during this time. Those seemingly simple things improve the effectiveness of your immune system and help you get through the flu as fast as possible. If you would like to learn more about treating common illnesses with herbal medicine, Through the Woods Natural Health will be offering an herbal medicine series starting February 8th. More information can be found on our web site at throughwoods.com, or email us at naturedocs@throughwoods.com, or call us at (828) 233-5576.

Dr. Glenn Ingram is a naturopathic doctor using traditional nutrition, lifestyle counseling, classical homeopathy, and western herbalogy to help adults and children with a wide range of health problems. He and his wife, Marty Ingram, ND, own and operate Through the Woods Natural Health located upstairs at Food Matters Market in Brevard, North Carolina.

"One of my favorite winter remedies and certainly the best tasting herb by far is Black Elderberry Syrup. There has been a tremendous amount of scientific research performed on Black Elderberry, or Sambucus nigra. Two doubleblind, placebo-controlled human clinical studies have found that Black Elderberry helps bolster the immune system, supports the body when challenged by foreign invaders, and rapidly restores health following immune challenges. Another is Quick Defense® Liquid Phyto-Caps® that features echinacea root harvested in the fall right her on our farm in Brevard. It is therefore highly effective when taken at onset. I make sure I never run out of these two magic bullets during the cold and flu season." – Bill Chioffi, Director of Education, Gaia Herbs

Get the facts on stomach bugs to feel better fast this season Few things can prove more painful or inconvenient than stomach bugs. Digestive tract illnesses can cause people to spend many hours of the day running to restrooms while confining others to the house for extended periods of time. Though often temporary, stomach bugs can last several days to more than a week and they may lead to more dire situations if not properly treated.

Causes Stomach bugs are known as gastroenteritis, a condition characterized by an inflamed and irritated stomach and intestines. The Mayo Clinic says people are most likely to contract gastroenteritis after eating contaminated foods or drinking contaminated water. Sharing items, like utensils, with someone who is infected is another way to contract gastroenteritis. Viral gastroenteritis is caused by a virus that enters the body. However, bacteria and parasites are also responsible for stomach bug outbreaks. Viruses that trigger gastroenteritis include adenoviruses, rotaviruses, calciviruses, astroviruses, and noroviruses. Bacteria that can cause gastroenteritis include E. coli, salmonella, campylobacter, and shingella. Symptoms Stomach bugs often strike suddenly. Sufferers may experience queasiness or nausea and a loss of appetite. Pain or bloating in the stomach also may occur. Vomiting and diarrhea often cause many people to suspect something is wrong, and some stomach conditions are also accompanied by fever, achiness and lethargy.

Treatment Many people opt for a wait-and-see approach when struck with stomach bugs. Gastroenteritis often heals on its own. Some refer to it as a “24-hour-bug” and find that once the stomach has been purged clean, the offender no longer wreaks havoc on the body. But stomach bugs can be more persistent as well. Sufferers should visit a doctor if vomiting or diarrhea last more than a few days. Doctors may take a stool sample to determine what’s behind the bug. In the event of a bacterial infection, an antibiotic may be needed to clear up the infection. Visiting a doctor when stomach problems persist is also beneficial because he or she may be able to rule out certain conditions, such as colitis, ulcers or Crohn’s disease. Helpful hints When a stomach bug strikes, it is best to refrain from eating, especially when vomiting regularly. Stick to clear broths and liquids, which are easy on the digestive system, while the stomach is irritated. Once vomiting has subsided, sufferers should opt for a bland diet. When plagued by diarrhea, the BRAT diet is adviseable. This acronym stands for Bananas, Rice, Applesauce, and Toast. These foods can help bind a person and are relatively easy to digest.

Because a stomach bug often leads to dehydration, drink plenty of fluids. To restore salt and electrolyte balances, sports drinks are adviseable for adults, while a beverage like Pedialyte is best for children and the elderly. When symptoms begin to subside, sufferers can gradually add foods back into their diets. But men and women should avoid particularly spicy or heavy foods until they are convinced that they have fully recovered. Many people are tempted to turn to an anti-diarrheal medication at the first sign of a stomach bug. However, the side effects of gastroenteritis are the body’s method of ridding itself from whatever has brought on symptoms. Failure to let nature run its course could result in a rebound of symptoms or a longer-lasting sickness.

To avoid suffering from stomach bugs, men and women should consider the following tips. • Frequently wash your hands when preparing food and thoroughly cook foods, particularly meats, poultry and eggs, to reduce potential exposure to bacteria. • E. coli may be present on some fresh produce, so wash produce carefully before consumption. • Consider taking a probiotic supplement to increase the amount of good bacteria in your digestive tract. Yogurt also contains live cultures that are good at maintaining digestive health. • Avoid contact with people who claim to have the stomach flu. • Promptly consult a doctor if symptoms do not go away or if you have a high fever or blood in your stool. This may indicate a different illness. Stomach bugs are never enjoyable, but there are ways to manage the symptoms and get back on the road to recovery.

Children share more than just a classroom

School-aged children spend several hours per day in the classroom in close proximity to one another. That proximity means that, in addition to sharing their time in the classroom, students often share their illnesses. Many parents understand that kids may come home from school with more than just homework. Communicable diseases and parasites may accompany kids home, and

while every sniffle or fever cannot be prevented, there are ways parents can reduce their child's risk of coming home from school with an ailment passed on by a classmate. The first step toward reducing that risk is understanding some of the more common ailments. Mononucleosis

The Mayo Clinic says infectious mononucleosis, commonly shortened to "mono," is known as the kissing disease. Epstein-Barr virus, the virus that causes mono, is transmitted through saliva. It can be spread through kissing, but also by sharing cups and straws or if saliva is expelled through sneezing or coughing. Symptoms of mono include fatigue, sore throat, fever,

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swollen lymph nodes, and a soft, swollen spleen. Mono is not often serious and is even less communicable than the common cold. However, it is adviseable to keep a child home from school until symptoms have subsided. There is no specific method to treat mono, but doctors may suggest a combination of bed rest, pain relievers and drinking plenty of water and fruit juices. Strep Throat

A child will get strep throat when he or she comes in direct contact with saliva or fluids from the nose of an affected person, says the National Institutes of Health. Strep throat is usually caused by group A streptococcus bacteria. It is most common in children between the ages of five and 15. Once a person comes in contact with the bacteria, he or she may begin to feel sick two to five days later. Chills, a sore throat, trouble moving the neck, and difficulty swallowing are some of the more common symptoms. Because strep can mimic a viral sore throat, most doctors will take a throat culture to confirm diagnosis. Should the bacteria be present, antibiotics will be prescribed for treatment. A doctor will advise when it is safe for a child to return to school. Lice

Few children survive school without enduring at least one outbreak of lice. Lice are tiny parasites that feed on the blood of their hosts. Having lice is not an indication of poor hygiene. It just means you have come into contact with someone with lice and have contracted the parasite. Sharing brushes, pillows, hats, and head-to-head contact with someone who has lice facilitates transmission. Many old wives' tales discuss how to keep lice from getting into the hair. None of these methods are necessarily effective. Should lice climb aboard, it is essential to remove all of the nits and adult lice through careful combing and to reduce the numbers of lice until they die off. In extreme cases, a doctor may recommend a medicated shampoo.

The Transylvania Times, Brevard, N.C., Thursday, January 23, 2014–Page 9C

Simple ways to cut calories

eople take a variety of approaches when attempting to lose weight. Some try fad diets that may or may not produce results, while others commit to a daily exercise regimen. One of the more popular ways men and women attempt to lose weight is to cut calories from their diets. Cutting calories can be an effective way to shed extra pounds, but it should be done in a way that does not compromise your overall health for the sake of a slimmer waistline. Any changes adults make to their diets should be discussed with their physicians prior to going forward, but the following are a handful of healthy ways to cut calories.

• Put away the potato chips. Potato chips are a favorite snack of many people, but those delicious chips could be a reason your belt size is getting bigger. Instead of potato chips, opt for air-popped popcorn, which contains roughly one-fourth the amount of calories as potato chips. Popcorn also is a whole grain, which means you’ll be adding fiber, minerals and vitamins to your diet while decreasing your caloric intake.

• Add healthy flavor to your pasta. Perhaps because it’s become increasingly available in recent years, whole grain pasta has risen in popularity. But men and women looking to cut calories can go even further when cooking up some pasta for dinner. When making whole grain pasta, cook about half the amount you normally would, and then add fresh or even frozen vegetables to the mix. Reducing the amount of pasta will reduce the amount of calories you consume, and the vegetables

will add nutrients to your diet. Another way to cut calories from your favorite pasta dishes is to leave the parmesan cheese on the sideline. Parmesan cheese can be loaded with in calories, and the vegetables should add all the flavor you need.

When making a sandwich, hold the mayo in favor of mustard, which contains far fewer calories.

Fruit is a fiber and antioxidant-rich and low-calorie alternative to more popular snack foods.

• Choose the right condiment for your sandwich. Many people love a good deli sandwich slathered in mayonnaise. But while that sandwich might be delicious, that mayo could be adding a significant number of calories to your meal. One tablespoon of mayonnaise can have as many as 57 calories, while an alternative like mustard can be just as flavorful while containing far fewer calories.

• Don’t forget to eat fruit. Fruit is not just a fresh and delicious snack, it’s also a fiber and antioxidant-rich and low-calorie alternative to more popular snack foods. Strawberries are a popular fruit, and men and women might be surprised to learn that a pound of strawberries contains nearly the same amount of calories as a half-cup of vanilla ice cream. When eating breakfast in the morning, add some fruit to your cereal or oatmeal. Allowing the fruit to occupy some of the space that would otherwise be occupied by more cereal or oatmeal will lower your caloric intake while adding fiber and antioxidants to your diet. When choosing fruits, opt for fresh instead of dried fruit. Sugar and calories are much more concentrated in dried fruits than fresh fruits, so choose fresh fruits whenever possible.

• Say “so long” to soft drinks. Perhaps no method to cutting calories is more effective for soft drink lovers than cutting soft drinks from their diets. Sugary beverages are not only loaded with calories, but such drinks offset the body’s blood sugar, increasing appetite as a result. Instead of reaching for a soft drink at the convenience store or at home, try water. It’s a much healthier alternative, and it’s sure to help you achieve a slimmer waistline.

Farm to fork dinner to benefit Bread of Life With an emphasis on the healthy benefits of eating local, organic, seasonal food, Wild Indigo Catering and the Haen Gallery Brevard will present “Allure of the Aphrodisiac” on Saturday, Feb. 15 from 5:30 p.m. to 9:30 p.m. The seven-course themed dinner, held at the Haen Gallery Brevard in the Brevard Lumberyard Arts District and presented by Wild Indigo Catering, will feature culinary creations by local chefs Anne Somich, Kate Renner and Neal Mitchell. The perfect dinner to celebrate Valentine’s Day, dishes will feature delicacies like North Carolina oysters, local honey, local beef and quail, avo-

cados, chilies, strawberries, artichokes, edible flowers, chocolate, champagne and more. The evening will also include art, live music and surprise entertainment. Seats are $75 each and a portion from each ticket sale will be donated to Bread of Life, Transylvania County’s community soup kitchen. Nonalcoholic beverages will be served at the dinner, but BYOB. There is limited seating, so tickets should be purchased at http://wildindigocatering.com /farmtofork.html before Feb. 10. For more information, contact Wild Indigo Catering at anne@wildindigocatering.com or (828) 553-6640.

Fostering healthy eating habits in children

f kids had their way, pizza, chicken fingers and french fries would make up a significant portion of their diets. But parents know they must make kids’ culinary choices for them so youngsters get all of the vitamins and nutrients they need to grow up strong and healthy. Parents also tend to know how difficult it can be to convince kids to embrace healthy eating. Healthy eating habits can help kids live healthier lives and perform better in the classroom while setting them up for a lifetime of making the right choices at mealtime. Though encouraging kids to eat healthy may not always be easy, the following are a few tips for parents hoping to foster healthy eating habits in their children.

• Stick to a schedule. Parents should establish a regular eating schedule, for both meals and snacks, so kids learn the importance of not skipping meals. Kids who learn to eat at regular intervals are more likely to continue doing so as they grow older. When kids stick to a meal schedule, they are less likely to overeat and they’re likely to have more energy throughout the day, which should help them stay attentive at school and be more engaged in their extracurricular activities.

• Involve kids when choosing the menu. Kids might be more excited about eating healthy when you involve them in choosing the menu. Invite them along on trips to the grocery store and allow them to choose one of their favorite foods for the meal in exchange for eating the healthy fare you have chosen. Parents may end up eating a lot of side dishes of macaroni and cheese, but their youngsters will also end up eating their vegetables.

• Plan healthy desserts. Dessert is often considered an unhealthy indulgence, but there’s plenty of nutritious desserts that are

so delicious kids likely will not realize they’re eating healthy. A dessert of fresh fruit and a small serving of yogurt can provide the same post-meal refreshment as ice cream or cake, but it does so with much fewer calories and a lot more nutrients and vitamins. What’s more, kids will come to look at dessert as a chance to eat fresh fruits instead of an opportunity to load up on ice cream or other, less-healthy alternatives. • Serve healthy portions. Sometimes it’s not just what is on the plate but how much is on the plate that can be healthy or unhealthy. When doling out portions for the family, create healthy portions so kids are not encouraged to overeat. Kids who grow up eating healthy portions are more likely to continue doing so into adulthood. Overeating is one of the culprits behind being overweight and obese, so kids who learn to control their portions are much less likely to overeat and gain excess weight.

• Don’t reward kids with food. Some parents try to reward youngsters with food, allowing kids to indulge in unhealthy fare in acknowledgement of a good report card or something else kids should be proud of. But using food as a reward is an unhealthy eating habit that can lead to problems down the road as kids become adults responsible for their own eating habits.

• Set a positive example. Kids are more likely to eat healthy when mom and dad are healthy eaters. If your first choice at snack time is to reach for a bag of potato chips, then don’t be surprised when your kids opt for chips over healthier fare like a piece of fruit. “Do as I say, not as I do” is a tough sell to youngsters when it comes to their eating habits, so parents should set a positive example for their kids by ensuring their own diets are healthy.

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Page 10Câ&#x20AC;&#x201C;The Transylvania Times, Brevard, N.C., Thursday, January 23, 2014

Emphasize oral hygiene in the year ahead

Of all the plans people make at the dawn of a new year, getting healthier is often at the top of the list. Although many individuals are concerned about shedding a few pounds, there are many other ways to focus on health in the upcoming months, including paying more attention to dental hygiene. Proper dental care can not only keep a smile bright, it can affect other areas of the

body. Fluoride Benefits One of the keys to oral health is the use of fluoride to prevent dental cavities. In fact, many health professionals will say that exposure to fluoride, whether through use of toothpaste or fluoridated water supplies, is probably the most effective cavity-prevention treatment available. Fluoride helps the teeth in a number of ways.

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Fluoride can promote tooth remineralization. This means it attracts other minerals, particularly calcium, to the areas of the teeth where tooth decay can form, helping to strengthen teeth. Fluoride also helps to make teeth more resistant to decay. New tooth mineral created when fluoride is present helps to make teeth harder, making it more difficult for acids and bacteria to penetrate the enamel of the teeth and cause damage. Another advantage is that fluoride helps to inhibit acid creation. Dental researchers have found that fluoride can inhibit bacteria living in the mouth. That's an important finding, as such bacteria can contribute to the formation of damage-causing acids that are notorious for wearing down tooth enamel, causing spots for more bacteria to congregate and form cavities. According to the American Dental Association, individuals who find themselves prone to cavities or whose dentists have deemed them at elevated risk for developing cavities may benefit from fluoride application beyond the norm. This may include prescription fluoride applied directly to the teeth at home or procedures where dentists apply the fluoride in their offices. Recent clinical recom-

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mendations from a multidisciplinary expert panel convened by the ADA Council on Scientific Affairs suggest that topical fluoride, used in conjunction with drinking optimally fluoridated water and using toothpaste with fluoride, can prevent tooth decay. These clinical recommendations cover professionally applied and prescriptionstrength, home-use topical fluoride agents for cavity prevention. The panel concluded that additional research is needed, but recommended the following products for patients at elevated risk of developing cavities. â&#x20AC;˘ Professionally-applied 2.26 percent fluoride varnish or a 1.23 percent fluoride gel every 3-6 months. * Home-use prescription-strength 0.5 percent fluoride gel or paste or 0.09 percent fluoride mouth rinse (for patients

six years old or older). * A 2.26 percent professionally-applied fluoride varnish every three to six months for children younger than six years old. Application of additional fluoride should not replace daily oral hygiene habits. It is still vital to brush twice a day, floss daily, eat a balanced diet, and visit the dentist regularly for checkups.

Heart disease and oral health The millions of bacteria that proliferate inside of the mouth and contribute to dental caries also can affect other areas of the body. Evidence suggests the same bacteria that can cause plaque and gum disease may lead to cardiovascular problems. According to information from Harvard Medical School, several species of bacteria that cause periodontitis have been found

in the atherosclerotic plaque in arteries in the heart and elsewhere. This plaque can lead to heart attack. Although research is ongoing, there is reason to believe that oral bacteria could also harm blood vessels or cause blood clots by releasing toxins that resemble proteins found in artery walls or the bloodstream. When the body's immune system responds to these toxins, blood clots may form more easily. With the new year upon us, now may be the ideal time for men and women to take inventory of their personal health. Schedule a physical examination with a doctor, visit an optometrist or opthalmologist for an eye exam and remember to visit the dentist for a cleaning, checkup and a possible fluoride treatment to protect the mouth and body.

What to expect when at an annual physical

Routine health screenings are an integral part of maintaining personal health. Although some individuals make frequent visits to their physicians, many others limit their doctor visits to their annual physicals. Those who have never had a physical examination may be unsure of what to expect of such a procedure. That uncertainty can induce anxiety. However, a physical examination is a simple procedure for many people. Depending on a patient's age, doctors may consider a more extensive examination, but the following procedures are what constitute a physical for younger patients without preexisting medical conditions. Vital signs During a physical, doctors will check patients' vital signs. Patients can expect to have their blood pressure taken and pulse rates measured. Respiration rates may be taken to determine if there is a lung or heart problem. Doctors also will examine a patient's ears, nose and sinuses. The neck and pos-

sibly under the arms also will be examined to check the feeling of the lymph nodes and the carotid arteries. Some doctors hook patients up to a machine that measures heart rhythm through sensors on various areas of the body. Medical history Doctors also discuss patients' medical histories, updating their charts with any new information when necessary. Inquiries about particular health issues that run in the family will be discussed, as well as any illnesses or hospitalizations patients may have had in the past. Doctors will ask patients if they are taking any medications or supplements, and also will ask if patients have been dealing with any nagging medical issues.

Physical examination During the physical examination, doctors will look at and feel patients' abdomens to detect the size of their livers and to determine if there is any abdominal fluid present. The stethoscope may be placed on the abdomen to listen for bowel sounds. The physician also may examine other areas of the body, including the back and spine to ensure there are no abnormalities. A weight and height check will be given to measure for body mass index, or the percentage of body fat patients have, which will then be measured against the norm for patients of similar age, weight and height. Females who do not see a separate gynecologist also may receive a pelvic examination and breast exam during their physical examinations. Doctors will check that the uterus and reproductive organs are in good health, and feel for lumps or other issues within the breast tis-

sue. A sample may be taken from the cervix so a Pap smear can be conducted to determine if cervical cancer is present. An external exam will look for sores or other indications of disease. Men can expect a visual examination of the penis and testicles. The physician will check the external structure to look for abnormalities like tumors or hernia. To check for hernia, the physician may examine visually or feel the scrotum and ask patients to cough.

Dermatological exam Some doctors will examine the skin for the appearance of unusual moles or growths that could be indicative of skin cancer or refer patients to a dermatologist for such an examination.

Additional tests Nerves and neurological responses, including strength and balance tests, may be tested during a physical. Doctor also may look for sensory changes in the extremities of the body. Doctors may order urine and blood analyses to verify that the levels are within range. A blood test usually will include a cholesterol test, and may include an examination of blood-sugar levels to rule out diabetes. Men and women over the age of 40 may be referred to specialists who can conduct a mammography, colonoscopy or prostate examinations. These tests will rule out the presence of cancer or other diseases. Doctors also may suggest patients have their vision and hearing checked. Annual physicals can reassure men and women that they are in good health. Such examinations also can serve as early detection systems that can catch potential health problems before they become more serious.

The Transylvania Times, Brevard, N.C., Thursday, January 23, 2014–Page 11C

Treating your pets well: an integrative veterinary practice in Brevard The American Veterinary Medical Association reports that over 70 million households owned at least one dog or cat in 2012. More than ever, family pets of all kinds are just that—a part of the family. We enjoy their company, laugh at their antics, and miss them when they are gone. We don’t hesitate to give our pets the best care we can. Most pet owners include the name of “the other family doctor” on the refrigerator for emergencies. When our pets feel good, we feel good. But when a pet has a chronic, hard to treat problem, sometimes we wish there were other alternatives to traditional veterinary medications and treatments. Since 2008, there has been a different kind of veterinary care in Brevard, a clinic with a special mission: “Treating Your Pets Well.” Riversong Veterinary Clinic, PLLC, offers integrative veterinary medicine, blending the best of conventional and alternative therapies to help small animals of all ages. Dr. Ann Holshouser, a veterinarian with 23 years experience explains, “At Riversong, we can help in many acute situations, but chronic disease is where we dig in and try to get down to the root of the problem. Many patients with chronic “incurable” diseases, such as diabetes and thyroid, require conventional medicines. However, with adjustments in diet and the addition of supplements and natural therapies, medications can be kept to a minimum. The overall appearance of the animal in both attitude and vitality can be optimized while their medical condition is managed. I have learned that the origin of most chronic disease is inflammation. Managing inflammation through diets and supplements can boost the patient to a path of better health. Homeopathy was first discovered more than 200 years ago by a German Physician named Dr. Samuel Hahnemann. It was while using quinine to treat malaria in people that Dr. Hahneman discovered the “Law of Similars” which explains how homeopathy works. In simple terms, the law states that what symptoms a substance can cause, it can cure in very small doses. Homeopathic remedies are the very diluted form of natural substances, made from plants, minerals or animals. A 1991 graduate from the College of Veterinary Medicine at The University of Georgia, Holshouser completed the professional veterinary course in homeopathy, taught by Dr. Richard Pitcairn, noted homeopathic expert, in 1998. Encouraged by the effects of the natural remedies on her patients, she decided to expand her holistic palate. In 2008, she completed a rigorous course for veterinarians at The Chi Institute in Reddick, Fla. “It was the most difficult thing I have done in my career since veterinary school, but the body of knowledge was fascinating,” she said. I plan on continuing this study for the rest of my life. I love what it does for the animals.” Arthritis, skin disease, chronic ear diseases, Cushing’s disease and thyroid disease are just a few of the chronic ailments treated at Riversong with acupuncture, herbs and homeopathics. More acute diseases, such as urinary tract ailments or back pain, are commonly treated, as well. Holshouser reports she is often asked how the animals remain still while receiving acupuncture treatments. “We do acupuncture on mostly dogs and cats. Dogs are over represented, but the felines actually do very well with the treatments. Fewer needles and shorter treatment times helps them respond quickly. There are certainly some animals who are nervous, just like with humans. In general, most animals relax during the treatments; sometimes they even fall asleep.” Pain management is often addressed at Riversong. According to Dr. Holshouser, lack of mobility is a major cause of medium and larger breed dog euthanasias. “Our pets can experience pain and stiffness just as we can,” says Holshouser. “Reluctance to jump or run, stiffness when moving or reluctance to climb stairs are common symptoms of joint pain. At Riversong we work with each pet parent to determine the pet’s “Quality of Life” score. Together we tailor a treatment plan for each individual animal. Obstacles, such as poor appetite or reluctance to take medications can often be overcome with compounded medications, or using a moist diet. Riversong has seen much growth since it opened in 2008. Last year, a business expansion and move to a larger facility on Market Street at Strauss Park was needed. “We were literally bursting at the seams in our old location,” Holshouser said. We really needed room to stretch out and grow.” In November, 2013 Riversong celebrated its 5th year anniversary. “2013 was a big milestone year for Riversong. I feel so fortunate to have the opportunity to serve my community doing what I love,” she said. Traditional services such as dentistry and wellness care are available. Vaccinations are offered, as well as antibody titer testing for those pet parents concerned about the

Dr. Holshouser works with one of her patients.

side effects of vaccinations. While offering a variety of treatments for patients, Riversong is quick to acknowledge the limitations of its outpatient facility. “We rely heavily on local inpatient facilities such as Western Carolina Veterinary Emergency Hospital in Flat Rock, or R.E.A.C.H. in Asheville,” Holshouser said. “These facilities provide a wonderful resource to the community, with after hours emergency services. If a patient is too sick to be managed overnight at home, we refer to these facilities. If a patient needs surgery or more extensive diagnostics, we may refer to Upstate Veterinary Specialists in Greenville, S.C. We work hard to educate our clients about all treatment options available.” Holshouser feels the biggest measure of her success is happy animals and their humans. She is a member of the American Holistic Veterinary Medical Association, and is a former Board member of FOTAS (Friends of the Animal Shelter). She has lived in Brevard since 2003 with her family and pets. Riversong gladly accepts new patients. For more information, call (828) 862‐8450, or visit www.riversongvet.com.

Nutrition and aging go hand-in-hand

utrition is important for people of all ages, but it’s especially important for men and women over the age of 50, who can dramatically improve their quality of life by eating a well-balanced diet filled with vitamins and nutrients. Though that may seem like common sense, research has shown that men and women in this age group, who are often referred to as “Baby Boomers,” are not necessarily as healthy as they may seem. While the baby boomer generation, which is generally regarded as those people born between 1946 and 1964, boasts longer life expectancies than any generation that came before them, some of that can likely be chalked up to advancements in medical care, including a booming pharmaceutical industry that seemingly has an antidote to every ailment. But a 2013 study from researchers at the West Virginia University School of Medicine found that baby boomers are less healthy than the generation that immediately preceded them, tending to be more likely to have higher levels of hypertension, diabetes and high cholesterol. While that news might be sobering, it’s never too late for men and women over 50 to start eating healthier diets, which can reduce their risk of a wide range of ailments, including heart disease, stroke and osteoporosis. The following are a few ways men and women over 50 can alter their diets so their bodies are getting what they need to live long and healthy lives well into their golden years. As is always the case, men and women should discuss any potential changes to their diets with their physicians to ensure the changes will be both effective and healthy.

• Balance your diet. Kids hear of the benefits of a balanced diet seemingly from the moment they enter a classroom for the first time, but many adults fail to heed that basic advice as they get further and further away from kindergarten. When changing your diet, be sure to include plenty of protein and carbohydrates. Protein maintains and rebuilds muscles, which is especially important for aging men and women who might find themselves unable to keep up with the physical demands of everyday life as well as they used to. Including ample low-fat protein, which can be found in fish, eggs and low-fat dairy among other foods, will aid in muscle recovery, benefitting aging athletes as well as those men and women over 50 who recently started exercising as a means to regaining their physical fitness. A diet lacking

Improving heart health need not be difficult

eart disease is one of the leading causes of death across the globe. According to the World Health Organization, ischemic heart disease, in which blood supply to the heart is reduced, is the leading cause of death in middle and high-income countries and the fourth-leading cause of death in low-income countries.

in sufficient protein can contribute to muscle deterioration, arthritis and even organ failure, so it’s important for men and women to prioritize including protein in their diets.

Carbohydrates are also an important part of a balanced diet, as they are a great source of energy that can help men and women stay active well past the age of 50. Carbohydrates found in fruits, grains and vegetables are the most beneficial, as these contain valuable vitamins, minerals and nutrients.

• Don’t denounce dairy. Dairy is a great source of calcium, which promotes strong bones and teeth. Men and women over the age of 50 want their bones to be as strong as possible because aging is one of the strongest risk factors for osteoporosis, a potentially debilitating medical condition in which loss of tissue causes bones to become brittle and fragile. Vitamin D is necessary to effectively absorb calcium, and vitamin D can be found in certain dairy products, including pasture-raised eggs and grass-fed cow’s milk, and can be generated when men and women get enough sunlight. Other healthy sources of vitamin D include salmon, light tuna packed in oil, sardines, and sun-grown mushrooms. • Cut back on sodium intake. Cutting

Perhaps the most troubling fact about the prevalence of heart disease is that it can be largely preventable. The American Heart Association notes that there are several ways to easily improve heart health and avoid back on sodium intake can be very beneficial, becoming one of the millions of people to succumb to heart disease. especially for men and women over the age • Embrace aerobic exercise. of 50, who are at greater risk of diabetes, hypertension and chronic kidney disease. But Aerobic exercise is essential to cardiovascular health. Daily aerobic cutting back on sodium intake takes more exercise, which can be as simple as than just throwing the salt shaker away. walking around the neighborhood, can Processed foods, soups, canned goods, help men and women lower their blood salad dressings, condiments such as mustard pressure, maintain a healthy weight and ketchup, and breakfast cereals are just a and lower their bad cholesterol, which few of the many products that may contain can circulate in the blood and cause alarming amounts of sodium. That’s important blockages that can lead to heart attack. to note, as excess sodium increases blood • Adopt a low-sodium diet that’s pressure by holding excess fluid in the body. also low in cholesterol. Diet can be a That excess fluid puts an added burden on friend or foe with regards to heart the heart, potentially increasing a person’s disease. A heart-friendly diet that’s low risk of stroke, heart failure, osteoporosis, in sodium and cholesterol can help you cancer, and kidney disease. The problem with maintain healthy cholesterol levels as cutting back on sodium is that salt is so often well as a healthy blood pressure. • Monitor your blood pressure. A relied on to make foods taste better, and many people find salt-free foods bland. But blood pressure reading is a staple of the rewards of reducing sodium intake are so many doctor visits, but men and women significant that it’s worth making the should monitor their blood pressure even when they aren’t visiting their adjustment, especially for men and women physicians. High blood pressure does over the age of 50. not always produce symptoms, but that No one is too old or too young to embrace a nutritious diet. But men and women over the age of 50 are in a unique position to vastly improve their quality of life by adopting a lowsodium diet that is rich in vitamins and minerals.

doesn’t mean it isn’t potentially deadly. High blood pressure is the leading cause of stroke and can contribute to heart and kidney disease. So be sure to monitor your blood pressure and discuss with your physician ways to lower high blood pressure.

Page 12C–The Transylvania Times, Brevard, N.C., Thursday, January 23, 2014

Support group meetings in Transylvania AA Meetings - every day of week: for information on meeting, places and times Info. 8852788 (local); 1-800-524-0465 (regional). AA Meeting - Mountain View Group: Every Sunday, 11 a.m. Location: United Community Bank Straus Park, 1225 Asheville Highway in Brevard. Info. 877-5192. Al-Anon Adult Children Of Alcoholics, 8 p.m., every Monday. Location: Davidson-River Presbyterian Church, E. Main, Brevard. Info. 862-5878. Al-Anon Family Groups: every Tuesday, at 7:30 p.m. meetings held for beginners; at 8 p.m. for those who are regulars at the St. Philip’s Church (in the back of the church). Every Friday a meeting will be held at the Brevard Davidson-River Presbyterian Church, at noon. Info. 8847134. Alzheimer’s and Dementia Support Group: 5:30-7:30 p.m. fourth Thursday of every month. Location: KOALA at Transylvania Regional Hospital. Providing education and support for caregivers and family members who have a loved one with Alzheimer’s or dementia. Everyone is invited to attend. Contact the Alzheimer’s Association at (800) 522-2451 or Kathe Harris, 8626970. Alzheimer’s Group (New), 2-4 p.m. Location: Kingsbridge House, 10 Sugarloaf Road, Brevard. The group provides education and support to caregivers and everyone is welcome. Contact Kathe Harris 862-6970 for more information. The longstanding evening group will continue to meet monthly on the fourth Thursday at KOALA Adult Day Care from 5:30-7:30 p.m. Brevard-Hendersonville Parkinson’s Support Group: Second Tuesday of each month, except for June and August. Regular meetings - 10 a.m., Location: Meeting room of the Davidson River Presbyterian Church, 300 East Main St. in Brevard. Info. Dave and Linda Eden in Brevard 862-8820. Brevard/Sylvan Valley AA Meetings, 7 p.m. on Mondays, Thursdays and Saturdays at Brevard Davidson-River Presbyterian Church, 249 East Main St. Contact Brian Ladd at (845) 633-1452 for more information. Compassionate Friends (TCF): Second Monday of every month. 7-9 p.m. Location: The Lutheran Church of the Good Shepherd, 22 Fisher Road. Contact. M. Gollnick, (828) 890-8227 or C. Smith at (770) 924-3389. Cottingham Prostate Cancer Support Group: 6:30 p.m. Fourth Monday of every month. Location: United Community Bank, Straus Park. Education and support is provided for men who have been diagnosed with prostate cancer, are deciding on methods of treatment and coping with salvage therapy options. Contact 883-5846. Emotions Anonymous (EA): Thursdays at 6:30 p.m. Location: The Lutheran Church of the Good Shepherd (across from Ingles). EA is a twelve-step program to help people cope with stress in daily living and to live a healthier emotional life. Info. 862-3275. Growing Through Grief Support Group: 3 p.m. Second and fourth Tuesday of every month. Location: Chapel at Transylvania Regional Hospital. Providing support and fellowship with others who have experienced a loss. Contact Bereavement Coordinator Liz Cozart at 883-5251. Marcus Dodson, Hospital Chaplain, facilitates the group. Family Group Night for Families with Special Needs Children: 5:30-6 p.m. dinner, 6-7:30 p.m. meeting, the fourth Thursday of each month. Location: Transylvania Parks & Recreation, 1178 Ecusta Road. Offering support, resources for raising a child with special needs. Group will provide opportunity for parents/caregivers to share support and information with other families and receive information. Free event. Contact Kate Glance at (828) 213-9787. Hearing Loss Association Chapter, 1 p.m. Second Saturday of every month except October. Location: Carlson Room at Transylvania Regional Hospital. Learn about hearing loss and how to manage it, strategies that help people with hearing loss and their partners, assistive

listening devices, and the laws and rights of those with hearing loss. For more information call Kathy Borzell at (828) 743-0150 or Rosemary Tuite at (828) 505-1275. La Leche League of Brevard: Info. 243-0464. Life Recovery Program (Open 12 Step): Mondays 7-8 p.m., Location: North Lake Toxaway Baptist Church, 54 Slick Fisher Road, North Toxaway. Contact Easter Schaller, 885-2340, • easter_83@hotmail.com. L.I.F.E. (Learning in Family Education) Homeschool Support Group: meet several times through the month in a variety of locations (see website calendar for details) 1025 Jeter Mountain Road, Penrose, NC 28766. Cherie Goldsmith, Life president. www.homeschoollife.com/nc/life (828) 384-8749. Multiple Sclerosis Support Group: meets every Wednesday, at noon at Adult and Child Counseling. Location: 63 Four Seasons Plaza, Suite 3, in Brevard (Behind Julie’s Subs). Anyone with MS and their immediate caregiver is welcome. Info. 966-4915. NAMI Advocates for Mental Health: 6:30-8:30 p.m. First Thurs-day of each month. Location: Transylvania Regional Hospital Transitional Care Conference Room. Advocacy group for community education and support for families and consumers challenged by mental ill-ness, developmental disability or substance abuse, replacing stigma with acceptance, tolerance and respect. Contact Sandy Goble at 884-6103. NAMI Connections: 6:30-8 p.m. Every Tuesday. Location: Transylvania Regional Hospital Transitional Care Conference Room. For more information, call Kay Speckman 883-4603 • speckman@citcom.net. Narcotics Anonymous Meeting, Fridays, 1:30-2:30 p.m., The Haven, 240 S. Caldwell St., Brevard (behind The Bread of Life). Info. 877-2040 • email jflood@thehavenshelterorg. SAFE (Shelter Available for Family Emergency): Women’s Sup-port Group Mondays 67:30 p.m., SAFE office, 50 E. Apple Tree St., behind Attic Store; Women’s and Men’s DVIP (Abuse Prevention Classes) also at SAFE office. Call for information and appointment. Info. 885-7233. SCORE (Service Corps of Retired Executives): Meetings from 9 a.m.-noon, every Tuesday and Thursday. Location: Transylvania/Brevard Chamber of Commerce, 175 East Main St. Call 883-3325; email cnuthall@comporium.net or visit http:www.score.org/. SCORE (Service Corps of Retired Executives) is a national nonprofit organization that helps local existing and new businesses. Sjögren’s Syndrome Support Group: 12-1 p.m. the third Wednesday of each month. Location: Pardee Health Education Center, Blue Ridge Mall,1800 Four Seasons Blvd., Hendersonville. Contact Marge at 687-2821. Transylvania County Autism Support Group: Second Tuesday of every month, 6-7 p.m., Location: Quotation’s Coffee Café, 210 East Main St. in Brevard. Everyone is welcome to attend. Info. Amelia Lightlemomsgarden2005@yahoo.com or Janessa Sheltonsweetjnes sa@yahoo.com. Join us on Facebook at Autism Society of North Carolina Transylvania County Chapter. Visually Impaired Persons Support Group: Second Wednesdays, 2 p.m. College Walk auditorium. (No meetings in July and August, September through June meetings are held at 2 p.m.) Harvey Miller is the head of the organization. Weight Loss Group for pre-, post- and non-surgical weight loss, meet the second Tuesday of each month from 9:30-11 a.m. and the third Monday of each month from 6:30-8 p.m. Meetings will be held at St. Philip’s Church, 256 E. Main Street in Brevard. Anyone on a weight loss journey is welcome. Contact Luke or Valerie Hedger at (828) 577-5646.

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