TOPS in Lexington: June Health Book by TOPS Magazine

TOPS

WHO’S WHO

WHAT’S NEW

WHAT TO DO

JUNE 2021 • vol. 15 no. 6

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JUN

Health + Beauty

VOL 15 NO. 6

53 THE HEALTH BOOK 27 29

Editor’s Pick BBN:

Volleyball Champs

Inspirations:

Inspiring a Congregation

Inspirations:

The Fatherhood Initiative

Inspirations:

More than a Game

Pro to Know:

RC3 Architects

44 46 53

The Health Breakdown

Hello Hormones Sponsored Content:

The Doctor will See You Now

Tips for a Healthy Lifestyle

Fashion:

Get in Gear!

82 89

The New Nutrition Healthy Recipes

89 STAY CONNECTED

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TOPS in Lexington | June 2021

JUN

Health + Beauty THE BEAUTY BOOK

make sure you flip me around!

On the Cover:

Lee Millward

Savin Face:

Tossin’ Some Shade

Fashion

Swim Wear for All Body Types

14 17 18 24 26 33

The Beauty Book

Awesome Acids Your Skin’s Microbiome I “Peel” Good The Bar Method Sponsored Content:

Meet the Beauty Professionals

50 52 57

All About Biotin Collagen... ain’t Just For Your Lips! TOPS Beauty Awards

57 STAY CONNECTED

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Health + Beauty 86

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TOP Shots

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Out + About

92 STAY CONNECTED

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LETTER FROM THE PUBLISHER

KEITH YARBER

Hello again Dear Reader, It is so good to see you! Kentucky is where we go from frost warnings and bringing in our plants to heat indexes and sunscreen warnings, all in the space of two weeks. We’ve gone from comfortable cool-weather clothing to shorts and summer wear. I’m not quite ready for this ‘surprise’ transition. How do you lose your Covid weight in two weeks? My summer ensembles from last year are a little tighter than they should be. If you find yourself in a similar situation, TOPS is here to help. You will find many terrific articles on weight management, vitamins, healthy recipes, and clean eating. Lex Do It! The Doctor Will See You Now. TOPS brings you featured content on physicians who cover the health spectrum of just about any condition you may have. If you need a great doctor or a second opinion, you have many terrific options from which to choose. Lexington and Central Kentucky are blessed with an abundance of talented health care professionals, and we are proud to introduce them to you. I feel a little like a bull in a china shop writing about our Beauty and Summer Fashion section. I still think that cargo shorts and a small fanny pack are socially acceptable. So I am going to up my game by reading about style and skincare like Biotin, I “Peel” Good, Awesome Acids, The Bar Method, Weight Management, Clean Eating and Sunglasses for Your Face Shape. (Make mine an extra-large). TOPS’ Inspirations this month include Pastor Richard Gaines, winner of the Dr. Rice C. Leach Public Health Hero award, David Cozart of the Lexington Leadership Foundation, and Special Olympics participants that will warm your heart. The “TOPARAZZI” was out in full force, covering our first TOPS VIP Preview Party in over a year. One hundred eighty of our friends and advertisers packed Elixir, and it was so good to get out and see everyone. We didn’t want the night to end. Thank you for being a loyal reader of TOPS. And as always, please tell the great businesses you see in this magazine you “SAW THEM IN TOPS!” They would greatly appreciate it!

Until next month,

r e b r a Y Keith

Editor’s Picks

Welcome to our first ever Health + Beauty Book! In celebration of this very special issue, I’m sharing some of my personal beauty picks. My best beauty tip? ALWAYS wash your face before going to bed at night; my Mom taught me this at an early age and I’ve never gone a night without removing my makeup (the Dove Beauty Bar is my go-to for that!)

My Cover it Up: it Cosmetics BYE BYE Under Eye Waterproof Concealer My go-to for dark circles or not enough Zzzz’s. Also provides great spot coverage for blemishes or freckles.

Fran Elsen, Editor-in-Chief of TOPS

My Tried and True: Oil of Olay Beauty Fluid I’ve used this every day since I was 16-years-old! This light, non-greasy formula (with built-in sunscreen) is my daytime choice applied under my foundation for a smooth finish.

My Easy Hair Care: Redken One United All-in-One Multi Benefit Hair Treatment I spritz this on damp hair after every shampoo to make blow-drying and styling less damaging while providing added nutrients.

June 2021 | TOPSinLex.com

My Foundation Favorite: Lancome Teint Miracle Lit-From-Within Makeup in #260 I love this because it’s water-based rather than oil based and gives a natural “glow”. Also has built in sunscreen which is an added plus. Heck, if it’s good enough for Julia Roberts, it’s good enough for me!

My Pick For the Body: Josie Maran Whipped Argan Oil I’ve used this as a daily moisturizer for years. While it is available in a variety of scents, I like the unscented so it’s not overpowering... and doesn’t compete with your perfume! Argan oil has numerous benefits for the skin and in the whipped form it goes on without feeling heavy or greasy.

bbn: volleyball champs! by Larry Vaught | photo courtesy UK Athletics

Coach Craig Skinner had a hard time putting into words exactly what it meant when Kentucky won its first volleyball national championship. He could still remember his first home match as head coach in Memorial Coliseum when 67 fans were there; “Dreams start somewhere,” Skinner said. He could remember some of the disappointing NCAA Tournament losses the team suffered in recent years. He thought about all the former players who helped lay the foundation for UK’s recent success. “Just amazingly proud to live a dream right now,” Skinner said after the national championship win over Texas. “Validation of our talk is huge. I am just so thrilled for our current players who believed so much in us.” Skinner and his players were amazingly confident they would win the national championship and then backed it up with dominating play in five NCAA Tournament wins. “The moment we woke up [on championship day], we knew we were going to win this thing,” junior Alli Stumler said. “The moment we stepped off the plane in Omaha, we said we were going to win this thing. There was never a doubt there was any team better than us. No team plays harder or with more grit and determination than us.” That’s because Kentucky had both great talent and great chemistry. Senior setter Madison Lilley was the national player of the year. Four other players — seniors Gabby Curry and Avery Skinner, Stumler and sophomore Azhani Tealer — also earned All-America honors. Craig Skinner was the national Coach of the Year after leading UK to 24 wins in 25 matches. Lilley knows not everyone took her seriously when she talked about a national championship as soon as she got to Kentucky four years ago. “It might have been cute as a freshman [to say it], but we knew it was going to happen, and that’s what makes this all the better,” Lilley said. “This has been a grind, to say the least, this

year. It took a lot of self-discipline to have this ending. There were hard days, no doubt.” One thing that helped Kentucky survive those hard days — and win the first volleyball national championship ever for a Southeastern Conference school — was team chemistry. “If you did not have good people in a year like this, good luck. We would not be here if we did not have the type of people to make this go,” the Kentucky coach said. “You can’t recruit chemistry, but you can recruit people who understand the bigger picture and will be happy for other people. If you recruit selfish people, you’ve got a problem.” Gabby Curry’s mother, Dawn, said the team chemistry was “not even explainable” considering all the COVID protocols the players had to accept. “I think it was just total respect across the board with the upperclassmen and freshmen. The younger players bought in 100 percent with no pushback at all, and you could see that in the team chemistry,” Dawn Curry said. Kentucky certainly will have a roster next season capable of competing nationally again. Whatever happens, Craig Skinner hopes his team’s championship has a long-lasting impact on the sport, especially in Kentucky. “I hope it blows the roof off,” Skinner said. “This game is an unbelievable game. There are more girls playing high school volleyball than any other team sport in the country. There is more interest; it’s such a marketable sport. This sport is about ready to combust into the stratosphere.” Either way, Kentucky will always have this national championship to cherish. “We can say we were part of the first national championship [for UK volleyball] as well as the 11th program ever in history to win a national championship in volleyball,” said Gabby Curry. “We did that. That won’t ever change.” •

June 2021 | TOPSinLex.com

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June 2021 | TOPSinLex.com

Inspiring a Congregation:

Pastor Richard Gaines and Consolidated Baptist Church Awarded 2021 Dr. Rice C. Leach Public Health Hero story courtesy Lexington-Fayette County Health Department | photos courtesy Consolidated Baptist Church The Lexington-Fayette County Health Department’s Board of Health has selected Pastor Richard Gaines and Consolidated Baptist Church as the 2021 Dr. Rice C. Leach Public Health Hero award winners. The award is given annually to individuals who have demonstrated their dedication to improving the health of Lexington residents. Gaines and Consolidated were recognized for their longstanding help to Lexington through allowing the church gymnasium as a site for the health department’s annual free flu shot clinic in 2016 and 2017, along with a drive-thru clinic in the parking lot in October 2020. That experience led to the health department launching COVID-19 vaccination clinics at Consolidated, located at 1625 Russell Cave Road, on Dec. 23, 2020, with weekly clinics ever since. This has been without a charge to the department or the public. Gaines, the Consolidated staff and volunteers work with the health department each week to make sure every need is met for those getting vaccinated. This includes allowing the health department to store basic equipment, which removes the need

for set-up/take-down each week. This saves at least four hours every time a clinic is held. Additionally, Gaines and Consolidated work with the City of Lexington, Mayor Linda Gorton’s office, faith-based leaders and other community organizations to help spread the word about the COVID-19 vaccine. “Consolidated Baptist Church has been a significant partner in ‘helping Lexington be well,’” a nomination stated, referencing the health department’s mission. Gaines and Consolidated were recognized at the April 12 Board of Health meeting, held via Zoom. They were also be honored April 22 during a Lexington-Fayette Urban County Council meeting. Previously known as the Public Health Hero Award, the Board of Health renamed the award in 2016 in memory of the late Dr. Rice C. Leach, Lexington’s former Commissioner of Health who spent more than 50 years as a public health physician.

“A little over a year ago, I asked our leadership at Consolidated to ponder on if the community would miss us if we weren’t here. Impact isn’t simply preparing individuals for Heaven, it’s also providing opportunities for them to holistically thrive on Earth. We’ve sought to take this seriously as we continue to combat this virus and we’re honored to be the recipients of the 2021 Dr. Rice C. Leach Public Health Hero Award.” - Pastor Richard Gaines, via Facebook

June 2021 | TOPSinLex.com

The Fatherhood Initiative:

How David Cozart is Inspiring a Better Lexington, One Dad At a Time by Peter Chawaga | photos courtesy of Lexington Leadership Foundation Nearly a year ago, I became a father. And I quickly realized that there is no how-to guide for first-time parents — it’s something that does not come naturally to everyone, that changes you on the most fundamental levels and takes time and patience to accept. But it was also immediately clear just how important the role of a father is for my child. That’s apparent in the middle of the night when my daughter wants to be comforted, and it’s wellknown by David Cozart, the director of Lexington’s Fatherhood Initiative. The initiative is supported by the Lexington Leadership Foundation, a faith-based organization that offers programs focused on improving the community. It has been encouraging Lexington’s fathers to participate actively in their childrens’ lives and helping them understand the most positive ways of doing that for a decade, a mission that Cozart feels is directly

tied to better outcomes for the community at large. “I believe that fathers already have a desire to be involved in the lives of their children, I just believe that all of us could use some more tools and instruments to better be involved,” Cozart explained. “It’s important to do this because we know that positive father engagement decreases the likelihood of negative outcomes for children and families. Research has shown it reduces infant mortality rates and obesity and behavioral issues and mental and emotional disorders. So, it’s important because the presence of a positive father in the life of a family reduces pathology.”

The Impact Of Fatherhood The initiative hosts fatherhood classes at neighborhood-based sites throughout the city, focused on responsible parenting and building healthy relationships through 12-week courses.

TOPS in Lexington | June 2021

“The first thing we do is amplify this fact that fathers are valuable and they’re engagement is valuable, because the narrative has not always been that fatherhood engagement is valued,” Cozart said. “Secondly, we start addressing any barriers that the father may have to positive engagement… And thirdly, we help them overcome any barriers in economic sustainability and we seek for them to become economically sustainable.” Educating fathers in this way does not merely encourage happier families — though that would be reason enough to participate. It makes a significant impact on the entire Lexington community, turning those who may have struggled with the many responsibilities of social and familial participation into model citizens. “There are fathers who have come through our program who are now civically engaged in this community and making an impact,” Cozart recalled. “There are fathers who have become more stable and able to become temporary or primary custodians of their children. So, fathers help decrease the stressors on our social services, human services and foster care systems. There are individual stories where fathers who have been returning citizens from incarceration, they have become more positively and consistently engaged with their children.” Cozart said that his personal inspiration for guiding the Fatherhood Initiative comes from his religious faith and the exponential impact he sees these lessons have on fathers, children and our society at large. He called father absence a “root cause” and “downstream issue” that plays a part in violence, substance abuse, schooling problems and other fundamental issues that organizations across the spectrum are seeking to solve. “I believe that if we would address father absence and promote father engagement across sectors and multiple disciplines, we would be exponentially impacting all of the issues we’re seeking to address,” he said.

Inspiration For Fathers The Fatherhood Initiative sees enrollment from fathers who are interacting with Lexington’s social programs or court systems, as well as fathers who find the program through its churchand faith-based partners. But Cozart’s belief in the importance of positive fatherhood involvement makes it clear that anyone and everyone who is a father can benefit from participating. For instance, working from home since my own daughter was born has made me feel that I am an exceptionally active presence in her life. Few fathers I know can say that they change dirty diapers in between daily meetings. But, speaking with Cozart and gaining an understanding for just how fundamentally important fathers are for other positive outcomes in our society, I couldn’t help but ask how he might help me become a better dad. “I would let you know that your physical presence is important. But most of all, your emotional support and presence is even more important,” Cozart advised me. “Because there may come a time that you cannot physically be there with them and there may come a time that there’s only a representation of you that your child can grasp.” Then, Cozart underscored a challenge I have encountered numerous times in my early journey as a father, one that I would imagine many fathers struggle with, regardless of their other life circumstances. “Secondly, I say to you that you do not know it all and you will never know it all,” he added. “Being a father is a challenge, so when you feel the pressure of that challenge, do not let that discourage you because you’re not alone in that. Every father has apprehension about their ability and capability. So, be there, be present — not just physically, but emotionally — and be attentive.” •

David Cozart June 2021 | TOPSinLex.com

Wake Mullins & Morgan Turner

More Than A Game:

Special Olympics Kentucky Inspires Its Athletes to Compete by Peter Chawaga | photos courtesy of Special Olympics Kentucky There are few fields more adept to inspire than athletics. Stories of victory, redemption and endurance are the natural outcomes of athletic competition. But the Special Olympics Kentucky, a program of year-round sports training and an annual Summer Games event that will be held at Eastern Kentucky University on June 5, offers inspiration on a greater level than most other athletic competitions. Take Wake Mullins, 25, and Morgan Turner, 26, for instance. The Lexington-based bocce teammates underscore the personal relationships fostered by Special Olympics competition, inspiring a friendship that goes beyond sport and may not have been possible without it. “I love overcoming barriers and I love sports and competing and being able to not only compete in Special Olympics, but make lifelong friends and so many different opportunities,” said Turner, who was born with hydrocephalus, a left hand with three fingers and legs that require the use of prosthetics. “Wake is like my brother, one of my best friends in Special

Olympics, and I think that’s why we compete together so well. We know each other, we know each other’s family. I wouldn’t want to be partners with anyone else in Special Olympics.” At 22 months of age, Mullins was diagnosed with post-infectious encephalitis, a condition that presents cognitive, fine motor and communication issues. Though he is a force to be reckoned with in state and national competition on the golf course, playing bocce with Turner through Special Olympics Kentucky has been a competitive outlet that provides important social interaction as well. “Wake finds bocce a fun competition and enjoys playing with his partner, Morgan Turner,” explained Kim Gaines, Mullins’ mother. “Not only does Special Olympics Kentucky give him competition, it also has provided him the feeling of belonging, friendships, social interactions and being comfortable in social situations. Wake has a competitive, friendly nature and really enjoys being with the other athletes. Wake says he loves winning gold medals. Wake also says he tries hard. Wake wants

TOPS in Lexington | June 2021

others to know it is ok to be ‘different’ and to enjoy life. Wake says he loves Special Olympics!” Special Olympics Kentucky has offered a competitive and social outlet for Tommy Parson, as well. Parson, who has Down syndrome, is a four-sport competitor across track and field, bowling, basketball and softball. “I don’t think that when he’s competing in any of his sports competitions, he ever thinks he has any disadvantages,” said Genene Parson, Tommy’s mother. “Competing is very important to Tommy, but the friendships he has made are just as important (and probably the most important to his Dad and me)... He always tells people he has two families — his own and his Special Olympics family.” Of course, Special Olympics Kentucky inspires more than just its athletes. It’s a program that routinely demonstrates the human capacity to overcome, the rewards of persistence and the basic goodness that resides in all of us. “No matter how long I have been involved with Special Olympics, at every event I see something new to be inspired by — some new small effort by an athlete who has to work a little harder just to compete, or a new athlete getting their first taste of success after hearing most of their lives about all of the things they ‘can’t’ do, or an athlete who has trained hard achieving a new personal best,” said Mark Buerger, the director of communications for Special Olympics Kentucky. “Inspiration is everywhere at these events. Anybody who spends any time at all around Special Olympics athletes can’t help but be inspired by them.”

Morgan Turner

Tommy Parson

As with the planned 2020 Summer Olympics in Tokyo, COVID-19 has forced Special Olympics Kentucky to modify its competitions. It cancelled last year’s summer games and this year’s will be held on a single day, as opposed to the typical three-day celebration. But thanks to its sponsors, its volunteers and, above all, its athletes, anyone attending the games will still come away with athletic inspiration unlike any they may find in other competitions. “Our athletes know that to win a gold medal, they have to try hard and perform their best, so at every level and in every sport, you see such tremendous effort because there is a genuine reward for that effort,,” Buerger explained. ““The ability of our athletes often catches people off guard. I think one of the best things about Special Olympics is that we are able to provide opportunities for everybody who wants to participate, and that watching athletes of every level is so rewarding.” •

“I love overcoming barriers and I love sports and competing and being able to not only compete in Special Olympics, but make lifelong friends and so many different opportunities.”

June 2021 | TOPSinLex.com

Zoe Wells

TOPS in Lexington | June 2021

PRO to KNOW

Craig Rushing of

RC3, Inc.

One of Lexington’s most fascinating qualities is its duality. While remaining steeped in rich history, the city continues to progress by embracing art, culture, diversity, and change. Craig Rushing, owner of Rc3 design/build company is much the same. He has the unique ability to balance the roles of visionary and craftsman, entrepreneur and engineer, and independent-thinker and collaborator—all which culminate in being an architect-builder.

A RC H IT E C T

Though derived from the Greek “Arkhi” (chief) and Tekton” (builder), an architect’s real job is to envision a structure where nothing currently exists and then design it. For Rushing, a licensed architect in both Kentucky and Florida and a LEED AP (Leadership in Energy and Environmental Design- Accredited Professional) the process goes something like this: “3D images constantly flutter through my mind. It starts with a few images, but it’s almost like gravity; other images swirl around and start to stick to that image. You begin to build it in your mind— the visual, the feel of it. And, I still draw by hand. I get a piece of buff trace paper, a Ticonderoga #2 pencil, and an electric sharpener, and I am off and running. For me, it flows through graphite and paper. That’s the most direct way to get it out of my head and into something tangible.”

M ODER N

These 3D images most vividly come to life in the daring, contemporary houses and commercial spaces that Rushing loves to create. By combining his skill and imagination with unique materials, innovative building techniques, and eco-friendly practices, he achieves inhabitable works of art. by Donna Ison | photos by Keni Parks

June 2021 | SPONSORED CONTENT

A prime example is the JungHaus, which draws inspiration from old, weathered tobacco barns, yet is topped with a concealed, 40-panel solar array and geothermal system. “This one home is a tale of two houses. It’s two stories from the back and one story from the front. It’s a flat roof with a parapet wall. When you drive on it, it is real low with black brick and you really get a sense of the solidness of it. The front has heavy masonry, and the back feels like it’s all glass.”

BU I L DE R

As both the architect and builder, Rushing ensures the original vision never gets lost in translation and yet has room to grow and improve. He coordinates the entire construction process, acquires materials, and manages teams of contractors. Having one person fulfill this two-fold role offers many advantages to his clients, including a truly custom build. ““I believe what sets Rc3 apart is our ability to see every project as unique, our ability to make it a genuine collaboration with the client, and the fact that I am there every step of the way, from the napkin sketch through a toast in the finished space. There are so many benefits. One is the speed of communication. You don’t have the owner to architect, back to owner, owner to builder etc. etc. We can make decisions on a dime. It’s much more of an organic, spontaneous process.”

T R A DI T I ONA L

With adherence to the classic architecture styles—such as colonial and cottage, federal and farmhouse—that fit so seamlessly into the Lexington landscape, Rushing also pays homage to bygone structures by incorporating salvaged materials. In past projects, he has utilized timbers salvaged from an owner’s homestead farm in Indiana, original pavers from Lexington city streets, doors from a forgotten girls school, and beams from a 1790’s barn. He is also a traditionalist in regard to his deep respect for the

time-honored building techniques of the past. Of a current project he says: “I am often just amazed at the quality of the construction when you go into these old places. I mean, this foundation hadn’t settled an inch. It has the original windows. You just think ‘Wow, this has withstood the ravages of time.’ You are just in awe of the quality and craftsmanship.”

IN NOVATO R

Rushing was environmentally conscious long before it was cool and has always placed an emphasis on the impact each project has on the world around it as well as the health of its inhabitants. “I have always embraced ‘green’ building techniques, which not only focuses on energy and sustainability, but home health and IAQ (Indoor Air Quality). I’m glad building green is becoming less expensive and more accessible. Indoor air quality is also a big deal. Our houses today are these cocoons, so keeping the indoor air quality healthy is a big challenge. I grew up in a time where fresh air would leak in all over. Not great for your heating bill, but great for your health!”

A B ROA D

After graduating from the Clemson University School of Architecture in South Carolina, Rushing lived on both coasts, residing first in San Francisco, California and later in Key West, Florida. He spent a semester studying abroad in Venice, Italy and was in Berlin, Germany the weekend the wall came down. For the early part of his career, he worked in Fort Myers, Florida. Each of these places influenced his aesthetic. “Places are recognized from their built environment and when you are exposed to Byzantine influences and a Venetian palace or the buildings in San Francisco or those in Santa Fe, it makes you realize the variety of ways that people address the same issue of housing. There’s such a flavor to

TOPS in Lexington | SPONSORED CONTENT

each area of the world, but they’re all responding to the same needs and functions. It gives you appreciation of the variety of imagination out there.”

C H A L L ENG E

Though passionate about the process, Rushing acknowledges there are always some challenges along the way. “The bigger projects do take a pound of flesh out of you. To execute what you visualize, you are completely dependent on a host of other people. Managing people can be challenging. You have hundreds of people that work on these things, and you have to weave them all together. When people look at how what they do impacts the big picture, it makes my work better.”

R ENOVAT OR

When it come to renovations, the primary goal is maintaining the integrity of the original design and the history of the property. One of Rushing’s latest projects involves renovating a historic home in Bardstown, which was built in 1820. “The aim is finding a way to minimize your impact while making the necessary updates.” He also imagines how the initial owners and builders might respond. “Anytime I’m involved in something this old, you think of the people walking through it when it was new. Like, with the 1790’s barn beams in the Shield House, I used them in a whole different way—as columns. I wasn’t rebuilding the barn; I was re-envisioning. But I thought, ‘If the dudes that built this barn 200 years ago walked through it right now, they’d appreciate it. They’d recognize the timbers in a whole different way.’ ”

AT HOM E

As someone born and raised in Lexington, Rushing has bluegrass in his blood, so it is no wonder he returned to Kentucky to attend UK’s School Architecture and chose the city as home for his family and his company. In 2000, he founded Rc3, an independent design/build firm with an emphasis on residential and small commercial. Rushing feels his travels made him appreciate Kentucky even more. “Traveling actually made me realize how unique Lexington and Central Kentucky is. I call central Kentucky the fourteenth colony. The first westward expansion squeezed through the Cumberland Gap and landed here. Lexington was the ‘Athens of the West.’ And, I have heard, from indigenous times on, that Central Kentucky is known as one of the four or five centers of energy in the world. I think there is a focus of energy, of spirit, here. The land is spectacular, and I feel very fortunate to work (and play) in such a place.”

R EWA RD

For Rushing, the greatest reward is watching the vision become reality. “Taking it from a vision to a physical object that functions. Seeing it go from a vision to it becoming a sort of sculpture that people live in. To see it come from 3-D images to where it’s in the built environment. It’s a big thing to accomplish.” 859-983-3222 • rc3.us •

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TOPS in Lexington | June 2021

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decoding your hormones the scoop on how your hormones are affecting fertility

the doctor will see you now meet local Lexington health professionals

weight management the do’s and don’t’s of managing your weight

fitness fashion staying trendy yet comfortable within a fitness-focused lifestyle

clean eating tips on navigating the “new nutriion” way to healthy eating

healthy recipes healthy at-home recipes to keep your overall nutrition goals on track

, o l Hel

Hormones!

Getting to Know Your Body Better by Donna Ison

TOPS in Lexington | June 2021

Most people have heard of hormones, but few actually understand what they do and how they do it—and, even more importantly, how to recognize potential problems and find a fix. This article offers an overview and answers to some common questions. According to the Hormone Health Network at hormone.org, “Hormones are your body’s chemical messengers. They travel in your bloodstream to tissues or organs. They work slowly, over time, and affect many different processes.” These processes Laura include metabolism, mood, Coombs growth and development, reproductive health, and sexual desire and function. Too much or too little of any hormone can have adverse effects on all of the above. Laura Coombs, personal trainer and author of Of Course Your Knees Hurt, further explained, “We generally think of hormones as being responsible for fertility, reproduction, and virility. And that’s certainly part of the hormone story. But they also affect our mood, hunger, fatigue, mental focus, fat storage, inflammation, sleep, muscle mass, and overall vigor. No matter your age or your phase in life, they really are the answer to everything.” Coombs is a certified athletic trainer, strength coach, and posture therapist with 30 years of experience working with athletes and active adults. Her focus is on helping clients implement the critical aspects of optimal aging into their daily lifestyle, which includes understanding the role of hormones.

EVERYTHING ENDOCRINE “The endocrine system is a series of glands that produce and secrete hormones that the body uses for a wide range of functions. Hormones are produced by glands and sent into the bloodstream to the various tissues in the body. Hormones tell each part of your body what work to do, when to do it, and for how long,” the Hormone Health Network stated. The primary glands of the endocrine system are the hypothalamus, thyroid, parathyroid, pineal, pituitary, pancreas, and adrenal, along with the ovaries for women and testes for men. Each of these glands is linked to a specific function, ranging from calcium control to insulin production to body temperature. At the top of the gland chain is the pituitary, sometimes referred to as “the master

control gland” because it informs the other glands. In women, the ovaries produce the female sex hormone, estrogen, progesterone, and testosterone, which is mistakenly only associated with men. For men, the testes are responsible for testosterone and the male sex hormone as well as sperm.

HAPPY HORMONES, HAPPY HUMAN When our hormones are functioning properly, our bodies make certain we stay at an optimal temperature, experience appropriate hunger and thirst, have an active libido, and generate sufficient energy for daily activities. Conversely, a hormone imbalance can lead to a host of problems. Coombs stated, “As a trainer, the symptoms I see most are tight muscles, creaky joints, delayed recovery from physical activity, loss of muscle mass, low energy, cravings, poor sleep, and unexplained change in weight.”

BALANCING ACT When our hormones are not being produced and dispersed at the necessary levels, we are said to have a hormone imbalance. The Hormone Health Network stated, “Sometimes hormones get out of balance. That can lead to problems like diabetes, weight gain or loss, infertility, weak bones, and other problems.” Two of the primary culprits leading to hormone imbalance are aging and stress. Of aging, the Hormone Health Network said, “With increasing age, the pituitary gland (located in the brain) can become smaller and may not work as well. Decreased growth hormone levels in older people might lead to problems such as decreased lean muscle, decreased heart function, and osteoporosis. Aging affects a woman’s ovaries and results in menopause. In menopause, the ovaries stop making estrogen and progesterone and no longer have a store of eggs.” Coombs elaborated, “Aging itself causes hormone imbalance, it’s part of our human design. When we are young, the anabolic or ‘build up’ hormones, like estrogen, testosterone, and growth hormone, are abundant. Their abundance ensures a seemingly endless supply of energy, strength, and vigor that most of us enjoy until we’re about 40. Over time, the youthful surge of these anabolic hormones dwindle.”

June 2021 | TOPSinLex.com

Secondly, there is stress. For nearly the last year and half, we have all been on high alert, trying to safely live our lives. Couple that with the added responsibilities of working and schooling from home, social isolation, and decreased exercise, and it’s no wonder stress levels are at an all time high.

specific exercise, diet, sleep, and stress management protocols. One of the hormone-balancing exercises I recommend to almost everyone is a daily ‘forest bath’—a long, slow walk outside in nature. It works wonders immediately for your stress level but also helps with insulin sensitivity, sleep, and the hunger hormones.”

As reported by hormones.org, “For the body to respond to and cope with physical stress, the adrenal glands make more cortisol. Anxiety and depression may also be linked to high cortisol levels.”

Still, some individuals opt for hormone replacement therapy (HRT), in which the patient receives estrogen (female) or testosterone (male) via an injection, patch, gel, or other delivery method. Hourglass Aesthetics + Salon in Lexington offers Bioidentical Hormone Replacement Therapy. They offer BioTE Medical pellet therapy. “The pellets are placed subcutaneously in the body and release a continuous stream of bioidentical hormones,” Beth Hourigan with Hourglass explains. “The BHRT pellets are made to replicate the hormones men and women lose as they age. Hormone replacement pellets dissolve and are absorbed into the body.”

According to Coombs, “Stress is another common cause of hormone imbalance. Catabolic or ‘break down’ hormones, like cortisol, adrenaline, and glucagon, are all released during times of stress. They are very handy at breaking down and delivering stored nutrients to equip us to deal with the stressor at hand. Over time and with prolonged stress, this beneficial breakdown of nutrients blurs into a breakdown of healthy tissue too.”

HORMONE HELP Fortunately there are several solutions to help you get your hormones back in balance. According to Coombs, “The good news: Many hormones are within our control, regardless of age, with some basic adjustments to our lifestyle. You can combat the ‘break down’ process by avoiding stressors in your diet, like sugar, alcohol, and excess calories. And you can reduce physical stressors, like being overweight, sedentary, and sleep deprived.” Coombs offered this advice: “As a personal trainer, I encourage my clients to rebalance their hormones with

There are also supplements on the market and vitamin regimens that claim to keep hormones in balance. For example, Vitamin D is thought to boost the function of both the parathyroid and pituitary glands, while magnesium improves thyroid function. A diet high in lean protein and healthy fats and low in sugars and refined carbohydrates is linked to greater hormone health as well. And, stress reduction plays a major role. Before embarking on any plan, visit your physician to discuss the best option for you, or schedule an appointment with an endocrinologist for a more in-depth evaluation. •

TOPS in Lexington | June 2021

There are many vitamins, minerals and herbs touted as alternative treatments for hormone imbalance. Here’s a little more information about how these may help. As always, consult your doctor first to better understand what’s appropriate for your unique needs.

Probiotics When you’re thinking about your hormones, your gut may be the last place you worry about. The healthy bacteria found in probiotics can help with the production and regulation of hormones… and yeah, it’s all about gut health! Foods that are naturally rich in probiotics include yogurt, raw sauerkraut, kimchi, miso, tempeh, kombucha and cheddar cheese.

Magnesium Many people don’t get enough magnesium in their diet, and stress may sap the magnesium available in your body. This macromineral is essential for many bodily functions, including absorption of other vitamins and minerals that help balance hormones. Magnesium may also help prevent migraines.

Omega-3 Fatty Acids Omega-3s are an essential building block of hormones. Without enough Omega-3s, the body struggles to produce enough of the hormones it needs, which can cause inflammation. This is commonly found in fish oil. Omega-3s are important for another reason: they may support heart health.

Vitamin D D-vitamins help produce and encourage activity of hormones, including estrogen and progesterone. As a bonus, it also aids with insulin regulation and overall blood sugar balance!

Zinc This mineral helps balance your thyroid and helps with regulation of the menstrual cycle. It may also help with acne, if that’s a concern for you!

Vitamin B12 Many people with poorly-functioning thyroids have a deficiency in B12. This vitamin supports nerve function, energy levels, memory and learning, as well. It is mainly found in animal proteins, so people who eat no or little meat should supplement their B12 intake.

Are these effective treatments for menopause symptoms? Dong Quai This root has been used as an herbal medication for more than 2,000 years. It has been used to help regulate the menstrual cycle (and soothe cramps!) It may also help improve blood circulation and relieve pain. It should not be taken by women who are pregnant or breastfeeding.

Black Cohosh Studies have shown mixed results as to whether this herb helps with hot flashes. However, many people report that it helps them, and it has had a good safety record. Recent studies show that it does not mimic estrogen in the system, which makes it a popular alternative to HRT.

Wild Yam This folk remedy is often used in a cream form. However, studies have shown that the effects are similar to a placebo.

Red Clover Same deal here: while it’s a common folk remedy, studies show that it’s no more effective than a placebo.

Flaxseed Some studies have shown that women who consumed 2 Tablespoons of ground flaxseed twice daily halved the number of hot flashes they experienced. While this certainly isn’t a guarantee, flaxseed offers Omega3s, fibre and lingans, a compound that has qualities of both plant-based estrogen and antioxidants. Maybe people have their ground flaxseed in cereal or over yogurt with oatmeal.

June 2021 | TOPSinLex.com

World-class cancer care. Close to home. We’re leading the way in cancer care right here in Kentucky. Our new affiliation with Cleveland Clinic Cancer Center – rated one of the nation’s top 5 cancer programs by U.S. News & World Report – delivers highly specialized care, expertise, and convenience for you and your family. Whether you are newly diagnosed, want a second opinion, or would like to schedule a cancer screening, give us a call today. Call 844.940.HOPE (4673) or visit CHISaintJosephHealth.org/Hope to learn more.

Bardstown · Corbin · Lexington · London · Mount Sterling

HEART CARE, CENTERED ON YOU, HAS ITS REWARDS. From long-term support to the best possible outcomes for heart patients, our comprehensive heart care centers deliver the expert diagnosis and treatment necessary for the best outcomes. We are pleased to announce that we’ve received nationwide recognition for the patient centered care our team provides on a daily basis.

Receiving recognition such as this — and the accolades below — means a lot to Baptist Health Lexington because it reflects the hospital’s constant and consistent commitment to quality. Our patients deserve safe care, and we’ll continue to make it our No. 1 priority.

ACCREDITATIONS/CERTIFICATIONS American College of Cardiology HeartCARE Center™ National Distinction of Excellence American College of Cardiology Atrial Fibrillation with Electrophysiology Services Intersocietal Accreditation Commission for Vascular Testing (Peripheral Arterial, Peripheral Venous and Extracranial Cerebrovascular) American Association of Cardiovascular and

Pulmonary Rehabilitation Program Certification

Center with Primary PCI and Resuscitation

The Joint Commission and American Heart Association/American Stroke Association, Advanced Certification for Comprehensive Stroke Centers

Intersocietal Accreditation Commission for Echocardiography Laboratories (Transthoracic, Transesophageal and Stress Echocardiography)

American College of Cardiology Cardiac Cath Lab Accreditation with Percutaneous Coronary Intervention (PCI)

American College of Radiology Accreditation for Nuclear Cardiology

American College of Cardiology Chest Pain

American College of Cardiology Transcatheter Valve (TAVR) Certification

AWARDS American Heart Association Get With The Guidelines® – AFib Gold Recognition, 2020 American College of Cardiology CP-MI Registry™ Silver Performance Achievement, 2020 Blue Cross Blue Shield Blue Distinction Center+ Cardiac Care (2018-2021)

American Heart Association Get With The Guidelines® – Heart Failure Gold Plus Recognition and Honor Roll, 2020 American Heart Association/American Stroke Association Get With The Guidelines® - Stroke Gold Plus and Honor Roll Elite Plus, 2020 Healthgrades Vascular Surgery Excellence Award, 2021

To learn more, visit BaptistHealth.com/Lexington.

THE DOCTOR WILL SEE YOU NOW Get a personal introduction to some of the most talented medical professionals in the Lexington area.

PREVENTIVE MEDICINE

BLUEGRASS PREVENTIVE MEDICINE Dr. Chris Durham

As a Kentucky native with a medical degree from the University of Louisville and emergency medicine training from the University of Kentucky, Dr. Chris Durham of Bluegrass Preventive Medicine has focused his career on serving his neighbors. Dr Durham spends as much time with his patients as needed to develop a close-knit, personal relationship that will aid in their healthcare. Using the latest research he optimizes their health with bio-identical hormones, peptides, IV infusions, and other regenerative medicine therapies. “Unlike most medical spas or boutique operations, Bluegrass Preventive Medicine takes a holistic approach to its patients’ health needs and desires,” according to Dr. Durham’s team. “Even though a client may seek one specific treatment, Dr Durham provides a full medical evaluation and recommendations to help treat or prevent diseases such as diabetes, stroke, heart disease and dementia.” For Dr. Durham and everyone at Bluegrass Preventive Medicine, keeping their Lexington area neighbors healthy in every way is the top priority.

535 Wellington Way Suite #140 • Lexington 859.523.4375 www.LexBPM.com

Dr. Jacqui Kinzig, D.Ac., L.Ac Talia Foster, L.Ac Since 2012, Sustaining Health Acupuncture has offered its community prescription-free alternatives to pain and ailment management and in that time, founder Dr. Jacqui Kinzig, D.Ac., L.Ac. has treated thousands of Kentuckians of all ages and healthcare needs. Last year, she was joined by licensed acupuncturist and certified reiki master Talia Foster to add more healing services to the practice. “We offer acupuncture, dry needling, cupping, gua sha, nutritional advice and Chinese herbal therapy for all ages,” the team explained. “At Sustaining Health, we aim to treat our patients like family. From scheduling to receiving treatment, we want our patients to know they’re in caring and capable hands.” As one of the first acupuncturists in the state to obtain her doctorate, Dr. Kinzig is motivated by the smiles she sees on her patients’ faces when they overcome their symptoms and realize they can fully embrace life once again.

2985 Liberty Rd Unit #14104 • Lexington 859-475-6841 sustaininghealthacupuncture.com

WELLNESS

SUSTAINING HEALTH ACUPUNCTURE

FAMILY CARE

FAMILY PRACTICE ASSOCIATES Brannon Crossing Location and Hamburg Location After 38 years of serving Central Kentucky, Family Practice Associates (FPA) of Lexington’s motto is still “Your Family, Your Health, Our Passion.” In order to guarantee the highest level of care to patients of all ages, from infants to the elderly, FPA takes a patient-centered approach, which emphasizes care coordination and open communication with a strong focus on preventative services and providing comprehensive chronic disease management. For this, they have earned Patient Centered Medical Home (PCMH) certification from the National Commission on Quality Assurance. The practice was founded by Dr. Jeff Foxx, in 1983, and the practice has grown tremendously since then. FPA now consists of 140 employees, 25 providers including 13 board-certified physicians, 7 advanced registered nurse practitioners, 2 physician’s assistants, 2 physical therapists and a licensed marriage and family therapist, as well as medical assistants, lab techs, receptionists, and other caring professionals. Together, they work to provide comprehensive and evidence based primary care medicine, including the specialties of Family Practice, Internal Medicine,

Pediatrics, Geriatrics, Mental Health and Physical Therapy. Among the services offered are vaccinations, sports and school physicals, wellchecks, Medicare Wellness exams, sick visits, chronic Illness treatment, and diabetes-focused visits. FPA also has a full service on-site laboratory, bone density testing, diabetic eye exams and other ancillary services. To provide better access to patients, FPA has 2 convenient locations with one in Hamburg and one in Brannon Crossing. Many of the providers rotate between both locations for patient convenience, but some services are offered in only one location. FPA has evening hours and Saturday hours to allow patients to make appointments that accommodate their personal schedule. The Hamburg office also has a walkin clinic Mon-Fri from 10AM-7PM so patients can be seen for urgent acute issues without an appointment, to avoid trips to the Emergency Room. As an early adopter of health information technology, FPA affords its patents an active online portal so they can engage in consistent communication with providers; have quick and easy access to their medical information and test results; and participate in telehealth visits. Please visit FPA’s website at www.fpalex.com for office hours, location directions and more information on the providers.

1775 Alysheba Way Suite #201 • Lexington | 615 East Brannon Rd. • Nicholasville 859-278-5007 • fpalex.com

ADDICTION CARE

2ND CHANCE CLINIC Lexington’s 2nd Chance Clinic opened in 2012 when the founders saw the need in their community for a small office that could help patients and their loved ones overcome opiate addiction. Now, it continues that mission in an expanded, 15,000-square-foot location in Lexington, with a second location in Somerset coming soon, offering patients a variety of treatment options to treat opiate addiction, alcohol dependency and other psychiatric disorders. “2nd Chance is unique because of the team,” the providers explained. “When you walk in and join us, you and your loved ones become part of our family. Staff truly care and patients are able to develop strong relationships with their providers, case managers and counselors. We strive to create an encouraging and motivational environment at our facilities and are always looking to incorporate healthcare innovation into our practice.” To ensure they can provide the best-quality care, the 2nd Chance staff maintain the latest credentials in their field, including certifications from Commission on Accreditation of Rehabilitation Facilities(CARF) and Behavioral Health Service Organizations (BHSO). 2nd Chance has made an ongoing commitment to providing quality care by gaining accreditations, certifications and memberships to several organizations which are aligned with their mission to provide an evidence-based approach to addiction medicine and give the patient the ability to live their lives with the support they need to overcome addiction. What began as a community-focused center where doctors could help their neighbors has quickly become one of the Lexington area’s most important healthcare businesses, with a unique and dedicated approach that emphasizes the latest thought leadership. As the need for addiction treatment grows, 2nd Chance Clinic will be there to help.

1420 N Broadway • Lexington 859.368.8820 • 2ndchanceclinics.com

PRIMARY CARE

JOYRICH HEALTHCARE CENTERS Lori Wagner, MSN, APRN Lori Wagner, MSN, APRN, of JoyRich Healthcare Centers has a resumé that speaks for itself. She graduated from the University of Kentucky College of Nursing, has recorded decades of service with the armed forces, has experience in roles from a hospitalist to primary care positions and has owned a healthcare center for more than 20 years. “I am a retired Navy commander with 30 years of service in the Nurse Corp.,” Wagner said. “I have owned a healthcare center since 1999 — one of the few woman- and veteran-owned, standalone healthcare centers in the country. My life and personal experiences have taught me to enjoy the value of integrity and commitment to patients and those around me.” Put all together, it’s clearly the life of someone who is truly passionate about providing care for others. “The best thing about working in healthcare is being able to make a difference in each life that comes here,” she said. “Seeing patients’ lives change for the better and optimizing their quality of life is my passion. We are family, not just providers.” At JoyRich, a primary care center that provides integrated healthcare, Wagner is focused on keeping patients at the optimal level of wellbeing. It focuses on wellness, primary care, hormone replacement and addiction recovery. Wagner is joined by a staff that is just as dedicated as she is, including practice administrator Juana Macias, addiction recovery specialist Crystal Hammons and patient care coordinator Tami Pearce. The staff at JoyRich takes pride in treating each patient as an individual, no matter their background and it takes a three-pronged approach to providing its unique, holistic care. “Our practice is a ‘three-in-one’ facility, providing services that are held highly confidential and personalized,” Wagner said. “Coming into JoyRich for primary care, hormones or addiction recovery is the same for each patient in one respect, though. All of our care is provided without judgement.” As a healthcare professional who has seemingly done it all, it should be no surprise that Wagner and her team at JoyRich Health Centers are providing such comprehensive care. But what will continue to impress their patients is that they are doing so much with integrity and commitment above all.

2387 Professional Heights Drive Suite #180 • Lexington 859.967.9486 • joyrichhealthcarecenters.com

WOMEN’S HEALTH CARE

LEXINGTON WOMEN’S HEALTH Allison Cook, M.D., Shelley A. Chenault, CNM, Erica Collier, APRN Since 2007, Lexington Women’s Health has been an innovator in health care for women. Featuring care led by an exceptional group of Obstetrician/ Gynecologists, Certified NurseMidwives, and Nurse Practitioners, the providers at Lexington Women’s Health are proud to offer the women of the Bluegrass over 150 years of combined experience in women’s health care. Their philosophy of care emphasizes considerate and collaborative care for women that focuses on the physical, social, and psychological condition of women ages 12 and up. Doctors and midwives work alongside other members of the health care team to achieve optimal outcomes. The team is united by their desire to provide excellent care for women, including annual and preventative exams, pregnancy, contraceptive counseling, surgery, hormone replacement therapy, treatment of heavy bleeding, PCOS and weight loss. Lexington Women’s Health offers three convenient locations. 1720 Nicholasville Road on the campus of Baptist Health Lexington, 1775 Alysheba Way in Hamburg and 615 East Brannon Road located in Brannon Crossing in Jessamine County. They have personal and professional experience to help you through almost any situation.

859-264-8811 lexingtonwomens.com

Rachel M. Harper, MD | William D. Camp, MD | Susan E. Liddle, MD | Robert Summe, MD, MPH | Falguni Amin-Zimmerman, MD | Mohamed Alsharedi, MD, FACP Markey Cancer Center at Lexington Clinic is a new collaboration with Lexington Clinic and the University of Kentucky Markey Cancer Center at facilities in Lexington and Richmond. At our Lexington location medical oncology and infusion services are provided. Services at the Richmond site

include radiation therapy, medical oncology and infusion therapy. This collaboration increases Lexington Clinic’s ability to reach more patients, expand the services offered by our cancer centers and further our commitment to building a healthier community.

859.258.4673 | LexingtonClinic.com/cancer

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CANCER CARE

Markey Cancer Center at Lexington Clinic

CARDIOLOGY

Lexington Clinic Cardiology Stephanie Middleton, MSN, APRN, ACNP-AG, CCRN-K | Renita Crouch, PA-C | Bruce Bradley, MD, FACC, RPVI | Suresh Rekhraj, MD, FACC, FACP, FSCAI | Terence Ross, MD, FACC | Carrie Dunaway Graves, DNP, APRN, NP-C, CVNP-BC Lexington Clinic Cardiology is comprised of an advanced medical team of physicians and providers with a longstanding tradition of providing superior heart care to the cardiac patients of Central Kentucky. They boast a rich history of revolutionary advances in heart treatment for more than 90 years and developed one of the first cardiac care units in Lexington. Lexington Clinic Cardiology is proud to have received multiple accreditations from renowned organizations including Vascular

and Echocardiography labs accredited by the Intersocietal Accreditation Commission and Cardiac Nuclear Lab accredited by the American College of Radiology. With their expanding practice, and the advanced training they possess, the cardiologists of Lexington Clinic continue to give patients more advanced options for cardiac treatment and prevention to improve all aspects of life.

859.258.5300 LexingtonClinic.com/heart TOPS in Lexington | Sponsored Content

Alecia Soyk-Manning, AuD, ABAC | Andrea Reynolds, AuD, CCC-A | Melissa L. Siemer, AuD, CCC-A | Sydney Rieman Nance, AuD, CCC-A | Taylor Caldwell, AuD Lexington Clinic Audiology and The Hearing Store believe that providing personal care, while improving patients’ lives, is central to what makes their practices so rewarding. Together, these teams enjoy giving patients the ability to communicate and interact through improving their ability to hear. For each of the audiologists, there are defining moments that

solidified their purpose. Moments like seeing a child hear for the first time or bringing back a grandparent’s ability to hear their grandchild laugh again was the inspiration for pursuing this practice. Recent developments in this field continue to motivate these teams to provide innovative care with a personal touch.

859.258.4322 | LexingtonClinic.com/audiology 859.977.1178 | LexingtonClinic.com/thehearingstore

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HEARING CARE

Lexington Clinic Audiology and The Hearing Store

UROLOGY

Lexington Clinic Urology | Commonwealth Urology/Urologic Associates, A Part of Lexington Clinic Timothy D. Adkins, MD | Fred P. Hadley, MD | Charles G. Ray, MD | John M. Patterson, MD | Timothy H. Atkinson, MD | Stephen J. Monnig, MD | Justin D. Johnson, MD | Thomas K. Slabaugh, Jr., MD | Terrence R. Grimm, MD The physicians and providers at Lexington Clinic Urology and Commonwealth Urology/Urologic Associates offer a wide range of comprehensive urologic services. With nine providers in four convenient locations, they are the largest urology group practice in Central and Eastern Kentucky. The group not only provides in-office care for urologic disorders, but also performs surgical services for patients. The physicians are excited to be at the forefront of advancements in minimally-

invasive surgical procedures, which allows patients to return to their normal lives more quickly. A unique focus for each of our patients and their urologic needs ensures the best care for each individual. Whether acute problems, such as urinary infections and kidney stones, to chronic issue like prostate problems or urinary incontinence, the providers treat each patient the way they would like their family member to be treated.

859.258.4361, 859.258.6950, 859.258.6450 or 502.223.5758 LexingtonClinic.com/urology

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EAR, NOSE AND THROAT

Kentucky Ear, Nose and Throat, a Part of Lexington Clinic David K. Alexander, MD | K.V. Hughes, III, MD, FACS | Albertno N. Laureano, MD | Matthew L. Kuhl, APRN, MSN | Gregory V. Osetinsky, MD, FACS | Keith J. Alexander, MD | Ray M. Van Metre, MD | L. Mariel Osetinsky, MD Kentucky Ear, Nose and Throat, a part of Lexington Clinic, delivers compassionate and comprehensive care to patients through prompt, personal and courteous service. Within their practice, the providers treat individuals from birth throughout their lives and assist in the hearing, smelling and breathing functions of the body. Through improvements of these essential functions, the providers hope to improve the lives of each patient they see. Among allergy treatments available, Kentucky Ear, Nose and

Throat offers a no-shot option to minimize allergies with daily drops mixed specifically for each patient. The drops are placed under the tongue in exchange for traditional allergy shots. The physicians of Kentucky Ear, Nose and Throat offer diagnosis and treatment of ear, nose and throat disorders, as well as the ancillary services of allergy and audiology at three different locations throughout Central Kentucky.

859.278.1114 LexingtonClinic.com/kentuckyent TOPS in Lexington | Sponsored Content

Lexington Clinic Otolaryngology/ENT Michael T. Cecil, MD, FACS Michael T. Cecil, MD, FACS utilizes the latest techniques in the field of Otolaryngology/ ENT to diagnose and treat pediatric and adult ear, nose and throat disorders. Dr. Cecil finds joy in his patients’ improvement and ability to return to their normal lives. Dr. Cecil is board-certified and also offers minimally-invasive surgical treatment of head and neck disorders and diseases, so that patients can live a better life.

859.258.4371

Lexington Clinic Pulmonary Matthew J. Craig, MD Amber Erwin, PA-C Katelynn DeBacher, PA-C At Lexington Clinic Pulmonary, our doctors and providers are with you from diagnosis to treatment for all pulmonary issues. Our providers treat a wide range of issues including COPD, lung cancer, sleep disorders and more. Kentucky has the highest rate of lung disease in the country and our team is committed to helping you and your family by providing the highest quality of care available so you can rest easy and breathe better.

859.258.4568 LexingtonClinic.com/ pulmonarydiseases TOPS in Lexington | Sponsored Content

Lexington Neurology David M. Blake, MD Dr. David Blake is a general adult neurologist with more than 30 years of practice experience. He provides care to patients with multiple sclerosis, stroke, degenerative disorders of Alzheimer’s disease and Parkinson’s disease, along with treatment for migraine and epilepsy. He also performs nerve conduction studies and EMG, as well as consultations for nerve and muscle disorders of the limbs.

859.258.6000 LexingtonClinic.com/ lexingtonneurology

Lexington Clinic Neurology Craig A. Knox, MD, PhD, Eliza E. Robertson, MD, PhD Andrew R. Schneider, MD The three experienced physicians at Lexington Clinic Neurology offer a widerange of services to each patient. The neurologists specialize in treatment of sleep disorders, chronic migraines and diseases of peripheral nerves and muscles. In addition, they also offer Botox/ Myobloc injections for migraines, EEG services, electrodiagnostic testing, EMG nerve conduction studies, general adult neurological consultations and sleep disorders consultations.

859.258.4800 LexingtonClinic.com/ neurology

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Lexington Clinic Woodford Family Physicians Laurie Garner, PA-C, PhD, Steve Vogelsang, MD, FAAFP R.K. Hutchinson, MD The family doctors at Lexington Clinic Woodford Family Physicians have served the community of Versailles for more than two decades. Our team is board-certified by the American Academy of Family Practice and provides families with the diagnostic, preventive and therapeutic care they can count on. Lexington Clinic Woodford Family Physicians treat a broad-range of injuries and illnesses for every member of the family and are committed to bettering patients’ lives.

859.873.9188 LexingtonClinic.com/ woodford

Lexington Clinic Rheumatology Haider Abbas, MD Hamza Tantoush, MD Susanna Moberly, MSN, APRN, FNP-BC, SANE The Lexington Clinic Rheumatology team looks beyond the surface of a patient’s discomfort to diagnose and treat the problem or issue. This board-certified team is dedicated to ensuring a patient’s ability to maintain functionality of joints with management of inflammatory diseases and other immunological disorders. Their compassionate approach to care is what ensures the enhancement of patients’ lives.

859.258.4450 LexingtonClinic.com/ rheumatology TOPS in Lexington | Sponsored Content

WELCOME TO

LEXINGTON CLINIC SOUTH BROADWAY

• Lexington Clinic was originally located at Second and Upper Street in the Gratz Park District of Lexington, Kentucky in 1920. • Ground was broken for the second home of Lexington Clinic at South Broadway on June 4, 1957. • Built on the South Broadway property, Lexington Clinic’s third home was completed in December 2020.

For 100 years, Lexington Clinic has been at the forefront of keeping your family healthy. Serving the Bluegrass region with more than 30 specialties, Lexington Clinic is here to offer you the best in personalized care for the next 100 years. For more information or to schedule an appointment, call 859.258.4DOC (4362) or visit lexingtonclinic.com.

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21 Simple Tips

for a Healthy Lifestyle

TOPS in Lexington | June 2021

Here is a list of my top 21 simple habits to make any life healthier! Choose 4 from this list to start implementing today. Write them down on an accountability tracker and start to see a shift in yourself as you make small improvements to your attitude and routine. Let me know in the comments below which habits you are going to start implementing! by Lauren Thornberry, courtesy of Amanda Nighbert

Drink water. And lots of it. 64 oz. minimum, but if you can get in over 100oz you are doing great!

Have a vegetable at every meal. Aim for variety and try to fill your plate with greens or colorful veggies whenever you can!

Get 8 hours of sleep. Find your sleep schedule and stick to it as best you can! Set a daily alarm – mine is 7am (even on weekends!) – to keep your body on a schedule.

Stop scrolling the hour before bed and the hour you wake up. Fill this space with reading, hobbies, family/friend time, or a yoga practice: anything but electronics.

Take the stairs. With how much we sit in our current lifestyles, it is so important to choose movement whenever possible.

Make your bed every morning. You will always start your day off by checking something off your to-do list if you make this a priority. Take the little wins wherever you can get them!

Get those steps in! If there is one reason to step outside or even just into the hall, make it! Get those steps in. Aim for 5k, then 8k, and work your way up to over 10k a day. You can do it!

Eat real food. Whole foods, unprocessed foods, foods found in nature. Aim to consume mostly real food, but remember it is all about creating balance in your choices. This will benefit your weight, your skin, your gut microbiome, your energy levels, and more.

Be in the sunlight for 15 minutes a day. Whether it is sitting in a lawn chair outside, walking to class, or letting the dog out, aim for 15+ minutes outdoors in the sunlight to help boost your mood and vitamin D levels!

Sweat Every. Single. Day. This one can be tied into a few others on this list but aim to get your sweat on each day from a workout, a walk, a bike ride, or a fun group class with friends!

Be kind. To others and yourself. It will pay off in the long run.

Take your meds! Whether you have prescriptions or a vitamin supplement, it is important to be consistent with your medications when recommended by a doctor. Don’t forget to make this a vital part of your morning and evening routines!

Brush your teeth. More and more research is coming out pointing to the benefits of good oral health such as improved digestion and better skin health. Less acne, all because I brush my teeth? Sign me up!

Keep a list going of what makes you smile. You will then have a long list of things to do, see, or think about when times are tough, or you want to reflect on what you have to be grateful for!

Smile often. Do the things that make you happy. Smiling has been proven to boost physical and mental health so even if you don’t have a reason to smile, smile anyway. It will make you (and those around you) happier.

Intermittent fasting! This is not only a weight loss mechanism, but can reduce inflammation, support metabolism, and create a constant schedule in your day. I am always most productive in the morning before I break my fast because I know I will have lunch at 12 and don’t have to worry about food till then! (Always remember to check with your doctor and nutritionist first about any change in your diet.)

“My goal is to teach my clients simple yet effective lifestyle changes they can make and easily sustain to see lasting results. Success does not have to be about perfection, but rather more consistency.”

June 2021 | TOPSinLex.com

Cultivate a positive mindset. Your biggest critic is usually that annoying voice in your head, making you second guess every word that comes out of your mouth and the one that constantly tells you that you are going to fail at everything. Aim to follow up every negative thought with a positive one and slowly watch your thoughts transition to be habitually positive!

Work smarter, not harder! This is a big one and probably one of the tips I need to hear the most right now (yay, finals season). In our society, people work around the clock with a constant nagging sensation that they could always be doing something more. Remember, it’s okay to take breaks. Once a task is done, check it off your list and move on.

Read. Read the news, books, blog posts, journal articles, and more! It will help improve your focus (compared to social media that feeds on over-stimulation), calm your senses, and grow your wealth of knowledge. Have a book by your bed, a news source you love on your phone, and a notes tab to keep all the fun facts you learn handy for any time you might need them!

Use non-toxic skincare and household products. Your skin and respiratory tract intake so much of the substances we put on our skin and in our home. To reduce the high toxicity levels in your body, try switching to cleaner beauty with ingredients that you can pronounce and household cleaners that don’t have a laundry list of ingredients on the back of the bottle. When you run out of your deodorant, sunscreen, makeup, perfume, and stain removers, check your grocery or online stores for a good alternative with safer ingredients!

Invest in yourself. This doesn’t always have to mean financially. Investing your time, energy, knowledge, and resources into yourself is vital to your personal development. It will lead to greater success and fulfillment in your life.

Struggling with belly fat? Focus on healthy nutrition and optimize your protein intake. Overall, a balanced and healthy diet will help you lose that stubborn chub. The right foods can help you get rid of the gut, including veggies, fruit, whole grains, and healthy proteins. Here’s 3 nutrition tips you can implement this week:

Pump up the protein: Protein has been shown to reduce hunger cravings and boost metabolism. One study showed protein was linked to significantly reduced risk of belly fat gain over a period of five years. So add some chicken to your salad, enjoy an egg on your toast for breakfast, or toss in more lentils, quinoa, chia seeds, and chickpeas to your weekly menu.

Get “zenergized” with Matcha: We love waking up and sipping a delicious cup of Joe in the morning. But if you’re struggling with belly fat, you may want to switch out your coffee for matcha. We’ll get into hormone balance later on, but for now all you need to know is that having high doses of caffeine is tied to higher levels of cortisol—the stress hormone that makes belly fat stick. On the other hand, matcha in addition to providing caffeine, is rich in L-theanine—an amino acid that decreases stress and anxiety and increases a sense of calm.

Load up on Leafy Greens: Kale, spinach, arugula, collards, and other dark leafy greens are some of the most nutrient-packed foods on the planet. Plus, they’re also some of the lowest-calorie foods. Not only can these magical plants help keep us healthy and even inhibit the growth of certain cancers, they also help us drop the belly dough. Their fiber and water content helps greens fill you up and keep you feeling full longer-which can help you lose weight. by Amanda Nighbert | photo by The Malicotes

TOPS in Lexington | June 2021

“It’s not only about eating healthy: it’s about feeling well so you can live well.” Amanda Nighbert has been a registered dietician for over 18 years. She specializes in weight loss nutrition. She is also a fitness enthusiast and a working mom of two. Her lifestyle blog and coaching at amandanighbert.com has easy health, fitness and lifestyle strategies. She believes in implementing real strategies that work in the real world for real people people, who lead real, hectic and often crazy lives.

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June 2021 | TOPSinLex.com

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The latest, greatest in fitness equipment, apparel and more.

TOPS in Lexington | June 2021

Cloudy Never Been Boxy Tee - Look (and feel) cool in this spacedye crop top. ($62 beyondyoga.com)

Bala Bangles - Weighted bracelets that look surprisingly sleek. ($40+ shopbala.com)

Georgina Messenger Bag - This machine washable bag is perfect for carrying the essentials. ($75 violetsboutiquelex.com)

Uplifting Scrunchie Big Bow Make your pony perfectly cute. ($16 lululemon.com)

Nike Wildhorse 7 - These trail running shoes are stylish as heck. ($130 nike.com)

Silicone Rainbow Glitter Key Ring - Don’t get all sweaty and lose your keys. This grippy silicone band helps keep you together. ($24 pirie.com)

Gaiam Evolve Balance Board - Work on your stability while standing at your desk. (gaiam.com)

June 2021 | TOPSinLex.com

The Mirror - Watch your form while you watch your fitness class (and stats!) on the mirror. ($1,495+ mirror.co)

Everywhere Belt Bag - The fanny pack revival is actually kind of perfect for fitness buffs. ($38 lululemon.com)

Apple Watch - Track your fitness, get messages on the go, learn about sleep patterns and more. (apple.com)

Daily Crew Socks - Treat yourself to these quickdrying, natural socks. ($28 patagonia.com)

YETI 46 oz. Rambler Bottle with Chug Cap - If you’ve got YETI everywhere else in your life, why not take ‘em to the gym? ($55 yeti.com)

Braided Xertube - Have fun with resistance training. ($39 spri.com)

UPF 50+ Luxletic High Rise Weekender Midi Legging - Protect your skin from the sun while looking cute. ($108 lillypulitzer.com)

Grid Linen Towel - This 100% linen grid towel dries super fast and is super compact so you can carry it anywhere. ($88 outlier.nyc) 80

TOPS in Lexington | June 2021

Girlfriend Collective Activewear - This brand offers athleisure wear in sizes XXS-6XL. (girlfriend.com)

The NEW

: n o i t i tr

“Clean Eating”

Over the past year, discussions about self-care were everywhere—on the evening news, daytime talk shows, social media, and in Zoom meetings, therapy sessions, and private conversations. It is now nearly universally recognized that attending to one’s own mental, emotional, and physical health is a necessity, not a luxury. Choosing food that provides the vitamins, nutrients, and pleasure to not only sustain but nurture us is an invaluable aspect of self-care. The current focus is not on restriction, but replacement. The new nutrition is all about making sure our bodies receive plenty of foods that are full of the good stuff, and sans preservatives, pesticides, added sugars, and, basically, anything not easily pronounced. One term for this dietary philosophy is “clean eating.” We talked with three Lexington leaders in the field of nutrition to gain some insight. by Donna Ison

TOPS in Lexington | June 2021

y ph

gr a oto

t Ph S hin in g Li g h

y l i m E e n o l G Mc Licensed Dietician and Owner of LexStart Nutrition

McGlone holds the accreditations of Masters of Science, Registered Dietitian, Licensed Dietitian, Certified LEAP Therapist, and Integrative and Functional Certified Nutrition Practitioner. Her company, LexStart Nutrition, focuses on gut health and reducing inflammation through medical nutrition therapy by utilizing a “whole systems” approach. First, she uncovers the underlying problem(s) and then creates personalized treatment plans, working closely with each client to expand the variety of foods they consume for optimal health. What does the term “clean eating” mean to you? When I think of “clean eating” I think about eating foods that are close to their natural state or have ingredients that reflect this. Getting back to the basics by eating real food with real ingredients, which usually consists of more fresh and less processed foods.

Really Easy Clean Eating Swaps

What is your philosophy on eating/nutrition? As an integrative and functional dietitian, I believe that food should be nourishing to our bodies and taste good. Food can be a very powerful tool if we learn to use it in the right way. Learning to listen to our bodies and make the food and symptom connection can be a huge game changer with how we feel.

2.) Try overnight oatmeal for breakfast instead of fast food or frozen foods.

What foods should people incorporate into their daily diet? I teach people to eat variety. Eating as many plant-based foods as possible, including fruits, vegetables, whole grains, beans, legumes, lentils, and seeds, can greatly influence your gut microbiome in a very good way.

1.) Skip fruit-flavored yogurt and instead put your favorite fruits into plain yogurt. Need it to be a little sweeter? Add honey!

3.) Skip fruit juice and eat the whole fruit instead. Juices are lacking in fibre. Even when it’s organic, 100% juice, you often still end up having more sugar than you’d get if you just had an apple. 4.) Learn to make your own pasta sauces. You’ll be skipping a bunch of sugar while giving yourself a ton of new ways to incorporate veggies into your meals! 5.) Swap croutons for nuts and seeds. You’ll be adding healthy fats, protein and fibre to your salad or soup!

What is the biggest mistake most people make when it comes to their diet/eating? Something I think we can all work on when it comes to our diet and eating is changing it up. Most of us tend to be creatures of habit, but the research shows the more variety we eat the more we are creating a diverse microbiome in our gut. Diversity in our gut is a good thing. What one piece of nutrition advice would you offer our readers? Try not to over think it. Get back to the basics and start exploring new ways to eat or cook with real food and simple ingredients. Listen to your body and tune into how the foods you are eating make you feel.

June 2021 | TOPSinLex.com

. X k Jac r o l y Ta

photo by Katelynn Ralston

Certified Trainer and Nutrition Coach

Taylor, known to his clients a Coach Jack, is personal trainer who is certified through both the National Academy of Sports Medicine (NASM) and the Online Trainer Academy (OTA). He is also a Level 1 Precision Nutrition-certified nutrition coach. His mission is to help people become stronger in their bodies and in their relationship to their bodies, as a path to deeper self-care and greater self-love, through online strength training and coaching. What does the term “clean eating” mean to you? An objective way to define “clean eating” is a focus on eating mostly unprocessed foods. However, just the use of the term “clean” when talking about our eating exposes the underlying moralistic view most of us take on food, even if this view is unconscious. If some food is “clean,” then other food must be “dirty.” This quickly moves into a “good/bad” binary. The unfortunate extension of this is how we judge ourselves, and others, for eating a particular food, depending on where it lies on that binary. Ever heard someone say “I was bad,” just because they ate a cookie? This quickly creates unhealthy and obsessive thinking around food and eating, which is the opposite of health. And so I refrain from using labels like this when discussing food and eating with my clients. What is your philosophy on eating/nutrition? Take an individualized and nonjudgmental approach and you will be happier and healthier. There are foods that work for you and for your goals, and there are probably some foods that don’t work for you. You can use food to improve your health, but not if everything about food stresses you out. Reduce your stress by focusing on the things you can control which will have the biggest impact on your health: •

Eat sufficient protein and veggies from varied sources.

•

Drink enough water.

•

Include healthy fats.

•

Let yourself enjoy fun foods that you like without guilt.

Anything more than that is overkill, and for most people really putting the focus on these few things will vastly improve how they feel. What one piece of nutrition advice would you offer our readers? Be kind to yourself! Your body is a miracle. Really. Your heart beats and your lungs breathe and your eyes blink and you don’t have to tell your body to do that; so be nice to it, be grateful for it, speak to it kindly. Your body already loves you, it’s a lifelong journey to love it back and a journey that is entirely worth it.

TOPS in Lexington | June 2021

FINANCIAL WELLNESS Having a plan for your future business only makes sense. Financial wellness begins with establishing a strong financial plan. It’s about more than assets, investments and net worth. It’s about what you want to do with your money and why. Our team is experienced and ready to develop your personal, tailored plan.

Let’s have a conversation.

100 East Vine Street, Suite 501, Lexington, KY • ctbi.com/ctic • 859.389.5300 We are large enough to serve you but small enough to know you.

June 2021 | TOPSinLex.com

n a a h Nis dhu San

Certified Mind-Body Nutrition Coach and owner of Nourish

In addition to being mind-body nutrition coach, Sandhu is also a clinical herbalist and holistic healer. Along with nutrition coaching, her company Nourish helps clients restore their sense of balance, confidence, health, and joy through the integration of herbal medicine, Ayurveda, and astrology for healing. What does the term “clean eating” mean to you? When I think of “clean eating” I think of: •

Foods that have not been treated with herbicides, pesticides, hormones, or genetic modification.

•

Quality foods from farmers you trust.

•

Ingredients that are certified organic, non-GMO (genetically modified organism), and contain natural ingredients.

Kaitlyn Silvestri Photography

Join a CSA with a local farm, such as Elmwood, and support your local co-op and Robert’s Health foods. It will take a lot of confusion out of your grocery shopping trips, as they have done a lot of the work for you in sifting through to find quality foods and ingredients. When you can, choose to purchase from companies who share humane practices and make their products in small batches and with love. What foods should people incorporate into their daily diet? As stated by Michael Pollan in The Omnivore’s Dilemma, “eat real food… mostly plants.” While I am not an advocate for any single diet as the key to health, no matter what you choose to eat, it’s almost always a great idea to eat more veggies. And, go organic. One thing you can do is grab a “Dirty dozen and Clean Fifteen” list off the internet; they’re everywhere and are a great place to start your shift into organic foods, specifically veggies, to start with. Foods high in omega fatty acids are essential, and organic fibers keep us regular. Protein keeps us energized and balances our blood sugars, and so do fats. Lots of clean water is always a great idea. What one piece of nutrition advice would you offer our readers? Take time to look at what you’re eating and make an inventory of how it makes you feel after you eat it. Do you feel tired? Bloated? Have a runny nose? Immediate need to run to the loo? Anxious? Depressed? These are just a few things that can happen from foods that don’t agree with you. If there’s one thing I’ve seen cause a positive healing ripple in the lives of clients over the past 16 years, it is the identification and removal of foods that your body is sensitive, allergic, or, intolerant to.

TOPS in Lexington | June 2021

In closing, our experts agree on a few key principles we could all embrace. Respect and listen to your body and be kind to yourself. Trust your gut, and feed it accordingly. Embrace variety as the spice of life and a necessary part of proper nutrition. Make vegetables a mainstay. And, when you choose to indulge, do so without guilt or judgement. So, whether for you “eating clean” means eating green, eating lean, or eating both and everything in between, remember eating well is the ultimate in self-care... and you deserve it! •

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Find out more about how Commerce Lexington can help you grow your business in Central Kentucky. For more information or to join, visit Commerce Lexington.com

TOPS in Lexington | June 2021

Spicy

BAKED

SRIRACHA CHICKEN Prep Time: 15 minutes | Cook Time: 18-20 minutes

Ingredients: 1 pound boneless skinless chicken breasts, cut into 1-inch cubes (about 35 pieces) 2 egg whites, whisked ¾ cup panko bread crumbs + 2 tablespoons salt, to taste black pepper, to taste ½ cup sugar-free maple syrup 2 tablespoons sriracha hot sauce 1 tablespoon low-sodium soy sauce 1 tablespoon cornstarch ¼ cup cold water

Preparation: Preheat the oven to 375°F and grease a cooling rack that fits in the baking sheet with nonstick cooking spray. (This will help the baked nuggets be crispy.) Whisk the egg whites in one small mixing bowl, and the panko, salt, and black pepper in a second mixing bowl. Dunk the chicken pieces in the egg whites and let the excess drip off. Next, dredge the chicken pieces in the panko, coating all sides. Place the chicken on the prepared baking sheet and bake until the chicken is golden and done, 1618 minutes. While the chicken is baking, prepare the sauce by heating the syrup, sriracha and soy sauce in a small saucepan over medium heat. Stir together the cornstarch and cold water to make a slurry, and set aside. Bring the sauce to a low boil, and then stir the slurry into the sauce. Allow it to come back up to a low boil for 1 minute until thickened. When the chicken is cooked, toss it into the sauce and serve hot. Nutrition Facts:

Yield: 6 servings | Serving Size: ½ cup chicken

Recipe Courtesy of Popculture.com is the nation’s go-to source for all things pop culture and speaks to fans that eat, sleep and play amidst today’s prevailing trends and provides an authentic, one-of-a-kind view of the contemporary landscape.

June 2021 | TOPSinLex.com

AlohaSLIDERS with

CAJUN SWEET POTATO FRIES

Prep Time: 30 minutes | Cook Time: 50 minutes

Ingredients: 1 garlic clove 1 pound lean ground beef 1 teaspoon ground ginger ¼ teaspoon salt, divided ¼ teaspoon black pepper ½ cup less-sodium teriyaki marinade 2 large sweet potatoes ½ tablespoon coconut oil 1 teaspoon cornstarch 1 teaspoon Cajun seasoning Lime, zested 8-ounce can crushed pineapples, juice reserved 3 tablespoons light mayonnaise 1 tablespoon rice vinegar 2 tablespoons fresh cilantro (about 15 stems) ½ small red onion (send whole onion) 10-ounce bag shredded red cabbage 2 teaspoons sesame seeds 4 mini Hawaiian sweet dinner rolls

Recipe Courtesy of

Preparation:

Prepare the Sliders: Mince the garlic, and add it to a bowl with the ground beef, ground ginger, 1/8 teaspoon of salt and ¼ teaspoon of black pepper. With clean hands, mash all of the ingredients together and form 8 equal-sized slider patties, using about ¼ cup of beef for each one. Marinate the Sliders: Place the sliders in a single layer in a baking dish, and pour the teriyaki marinade over them. Flip the sliders over once to make sure the bottoms are touching the marinade. Wash your hands thoroughly, and cover the dish tightly with foil or plastic wrap. Refrigerate for 30 minutes to 1 hour. Prepare the Cajun sweet potato fries: Preheat oven to 400°F, coat a baking sheet with nonstick cooking spray. Wash and peel the sweet potatoes, and cut into thin fries. Combine the coconut oil, potatoes, cornstarch, and Cajun seasoning. Bake for 15 to 20 minutes, flip, and bake an additional 15 to 20 minutes, until golden and tender. Season with salt and pepper, to taste. Prepare the Slaw: Zest the lime and whisk it together with the pineapple juice, mayonnaise, vinegar, and 1/8 teaspoon of salt. Wash and chop the cilantro. Cut the red onion in half, and thinly slice the other half (saving the first half for another use). Combine the red cabbage, red onion, cilantro and sesame seeds. Pour the dressing over it and toss with tongs. Cook the Sliders: Heat a grill pan over medium heat and coat with cooking spray. Remove the sliders from the marinade and allow the excess to drip off. Cook the sliders for 2 to 3 minutes on each side, or until they reach an internal temperature of 145°F. In a microwave safe bowl, warm the crushed pineapple. Split the Hawaiian rolls in half, and put 2 halves on each plate. Layer 1 slider on each bun half, followed by a heaping 1 tablespoon of slaw, and 1 tablespoon of warmed pineapple. Divide the sweet potato fries evenly between 4 plates.

Nutrition Facts:

TOPS in Lexington | June 2021

June 2021 | TOPSinLex.com

Greek

CHICKEN SALAD LETTUCE WRAPS Prep Time: 25 minutes | Cook Time: 15 minutes

Ingredients: 1½ pound boneless, skinless chicken breasts ½ cup plain, nonfat Greek yogurt ¼ cup light sour cream 1 tablespoon lemon juice 1 tablespoon fresh dill, chopped small salt, to taste black pepper, to taste 1 red bell pepper, diced ¼ cup diced red onion ¼ cup slivered almonds ¼ cup sliced kalamata olives ½ cup reduced-fat Feta cheese 10 Bibb lettuce leaves

Preparation: Place the chicken breasts in a pot large enough to hold them all, and fill the pot with enough water (or chicken stock) to cover the chicken by about 1-2 inches. Add two dried bay leaves, fresh parsley stems, and whole peppercorns to flavor the cooking liquid if desired, then bring to a boil over high heat. When the water comes to a boil, cover the pot with a lid and reduce the heat to low. Simmer the chicken for 10-15 minutes, or until the internal temperature of the thickest part of the breast reads 165º F. Using tongs, remove the chicken and reserve on a plate. When it is cool enough to touch, shred or dice it and set aside. Meanwhile, in a medium mixing bowl stir together the yogurt, sour cream, lemon juice, dill, salt, and pepper. Add the rest of the ingredients and the chicken and toss gently to combine. Spoon a ½ cup of chicken salad into each bibb lettuce leaf and serve two wraps per person.

Recipe Courtesy of

Nutrition Facts:

Popculture.com is the nation’s go-to source for all things pop culture and speaks to fans that eat, sleep and play amidst today’s prevailing trends and provides an authentic, one-of-a-kind view of the contemporary landscape.

Yield: 5 servings | Serving Size: 2 lettuce wraps

TOPS in Lexington | June 2021

The team at Design Link follows the philosophy of “whatever you do, work at it with all your heart.” With over 25 years of combined experience and LEED and NCIDQ certifications, their five-person design team is prepared to give clients their very best. According to owners and designers Jessica Cull and Nancy Elam, “Simply put, we love what we do. We are passionate about design and we love our clients. That combination has produced a business that we are very proud of.” Design Link is a full service commercial and residential interior design firm that can take your home or business project from start to finish, starting with space planning through selection and procurement to choosing and placing the last accessory. Cull and Elam point out, “Unlike most design firms, we specialize in both commercial and residential design. We have an extensive resource library that supports both trades. We have accounts with literally hundreds of vendors, allowing us to not only select but procure furniture, lighting, area rugs, accessories, wallcovering, fabric and more, making us a one-stop shop.” Of their multitude of loyal customers, they say, “We are so grateful for these long-term relationships and their continued support.”

2437 FORTUNE DRIVE, SUITE 175 | LEXINGTON, KY 40509 | 859.225.0310 | DESIGNLINK.US

“TOPS Digital Solutions has been managing our digital marketing campaigns for two years now. I can’t say enough great things about their team and how they’ve helped us to drive awareness about the impact the YMCA is making in our community. We’ve seen tremendous results from their services, which includes SEO and SEM, Nonproﬁt Google Grant management and more.” Brandi Doss, Senior Marketing Director, YMCA of Central Kentucky

“We Love TOPS!! Our ﬁrm advertises with TOPS in both Lexington and Louisville, and we use TOPS Digital for ALL our marketing needs. They are up front about what to expect and deliver more, it is simply wonderful! Their Communication is top notch! Partnering with TOPS has taken our business to the top level!” Kristina Ping, Powerful Legacy Insurance and Financial Services

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TUESDAY, JULY 13th Practice Round; Executive Women’s Day; ISCO Par 3 Shootout WEDNESDAY, JULY 14th Official Pro-Am

In 2021, the Barbasol Championship tees off for the third year at Champions at Keene Trace Golf Club. Held annually in July, the Barbasol Championship marks one of only 52 regular-season tournament stops before culminating with the FedEx Cup playoffs at the end of the season. The Barbasol Championship is broadcast live each day on the Golf Channel and covered nationally by sports outlets. The Barbasol Championship reaches over 4.7 million viewers annually. Excitement is high for this major sporting event, as the Barbasol Championship hosts 120 golfers and attendance is expected to reach 25,000-40,000.

THURSDAY, JULY 15th First Round; Military & First Responders Appreciation Day FRIDAY JULY 16th Second Round; Alumni Day SATURDAY, JULY 17th Third Round; Family Day @barbasolchamp

SUNDAY, JULY 18th Final Round; Trophy Presentation

barbasolchampionship.com (859) 539-3634

TICKETS DAILY GROUNDS PASS: $30 each (Valid Thu or Fri) DAILY GROUNDS PASS: $40 each (Valid Sat or Sun) WEEKLY GROUNDS PASS: $100 each (Valid 4 days Thu-Sun) DAILY CLUBHOUSE PASS: $80 each (Valid Thu, Fri, Sat, or Sun) WEEKLY CLUBHOUSE PASS: $250 each (Valid 4 days Thu-Sun)

MILITARY & FIRST RESPONDERS TICKETS: FREE (Valid 4 days Thu-Sun for veterans and retired military, police, fire, and EMS) TEACHER-EDUCATOR APPRECIATION TICKETS: FREE (Valid 4 days Thu-Sun for teachers, principals, counsellors, and school staff) CHILD GROUNDS PASS: FREE (Valid 4 days Thu-Sun, Youth 15 and under when accompanied by credentialed adult)

2021 CHARITY PARTNERS

All God’s Children Make-A-Wish Foundation Refuge For Women Kentucky Children’s Hospital (University of Kentucky) Sunrise Children’s Services Woodhill Community Center

WHAT IS CADDIE127? The Barbasol Championship’s charitable arm, Caddie127, connects a biblical connotation from James 1:27 “to look after orphans and widows in their distress and to keep oneself from being polluted by the world.” Just as Caddies and their players support one another, so will Caddie127 support philanthropic organizations that benefit and empower women and children.

To learn more, visit barbasolchampionship.com/charities

2019 CHAMPION

JIM HERMAN