Complimentary January 2020
TOP 3
New Year’s
On the Cover
pages 25-33
page 12
Resolutions
HICKORY LIVING • JANUARY 2020
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MacAdam Smith Publisher mac@oasisluxuryhomes.com (484) 769-7445
Kathy Wheeler
Welcome to the January issue. “You’ve gotta dance like there’s nobody watching, Love like you’ll never be hurt, Sing like there’s nobody listening, And live like it’s heaven on earth.” ––William W. Purkey Let’s be honest: Would you keep that New Year’s resolution if nobody was watching? If not, maybe it’s not worth doing. After all, any serious resolution should be something that’s important to us personally, not what others tell us to do. New Year’s resolutions are timehonored traditions around the world. To many people, the beginning of a new year seems like the perfect time to make big changes, to start over. Research indicates that overwhelmingly, the top resolutions are diet and weight loss, exercise, and saving money. In this issue, we’re including advice for you on all three. As a rule, women tend to make health-oriented resolutions, while men tend to make changes in their finances. But let’s ignore all of those naysayer statistics that indicate only a tiny fraction of us will follow through for a year or that half of us will bail by June. Let’s declare our glasses half full. After all, if we don’t make a resolution now, we won’t meet any year-long positive goals in 2020. Hope springs eternal! The best advice we found was to make a cognizant plan that you can actually keep, one that fits into your 4
HICKORY LIVING • JANUARY 2020
daily routine and is specific and measurable so that you can track results. For example, “I’m going to ride my bike more” isn’t nearly as strong as “I plan to ride my bicycle for 30 minutes, four times per week.” Humans are repetitive creatures, after all. We fill our days mostly with actions done without thinking, out of habit: driving a car, washing our hands, typing messages on social media. It’s the same way with starting a new habit. After we perform any activity for a while, we simply get used to it. If we can replace an unhealthy habit with a healthier one – so much the better! But if I had one more piece of advice, it’s to not bite off more than you can chew. If we over-promise ourselves that we’ll scale Mount Everest this year, we’re setting ourselves up for failure. How about an interim, achievable goal, like climbing a few more stairs each day? Having said that, let’s give our resolutions a month of solid effort. If we can make it to February, the next eleven months may turn out to be a bit more like living in heaven on earth.
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contents JANUARY 2020 FEATURES 12 • COVER STORY Strategic Wellness Getting To The Root Cause 18 • BUSINESS SPOTLIGHT Lake Norman Neurology New Hickory Location Now Open
IN THE KITCHEN 34 • New Year’s Salad
8
TOP 3 RESOLUTIONS 26 • Weight Loss 30 • Getting Fit 32 • Saving Money
IN THIS ISSUE 8 • Tips For Keeping Your New Year’s Resolutions 16 • Organized For The New Year 36 • Preparing For A Winter Storm And Possible Power Outage 37 • Pet Adoption
contributors
CONTRIBUTING WRITERS
18 6
HICKORY LIVING • JANUARY 2020
Kristie Darling • Kathy Wheeler JC Summerford • Meredith Collins
COVER PHOTOGRAPHY Shane Greene Photography Editorial Stock photography, unless otherwise noted, is from iStock.
LAKE NORMAN NEUROLOGY HICKORY
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HICKORY LIVING • JANUARY 2020
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TIPS FOR KEEPING YOUR
New Year’s Resolutions
©iStockphoto.com | phototechno
By JC Summerford
It sneaks up on us, every year. The after-holidays, when we make a sincere effort to start over, to reinvent ourselves for the New Year. The most popular resolutions are to lose weight, get fitter, stop bad habits like drinking or smoking, rise from debt, and become better organized. But statistically, only about 8% of us actually keep those resolutions. If we’re honest, last year we caved before the end of January. Some of us didn’t last more than an hour or two. But not this year. This year will be different, because we’re going to arm ourselves with ten sure-fire ways to keep those self-promises going long term! Maybe forever! Okay, we’ll at least give it an honest try.
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HICKORY LIVING • JANUARY 2020
1 Don’t put it off.
Seems kind of simple, but as a wise man once said, a journey of 1,000 miles begins with one step. What’s wrong with taking action right now? Don’t wait until you feel inspired to act. Motivation is a reaction to actions you take, not the other way around. The more you do good things for yourself, the more the momentum toward success builds. Abraham Lincoln once said, “The best way to predict your future is to create it.”
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Start small.
3
Be realistic.
Accept that you can’t overhaul your entire life all at once. Start with one or two goals, such as deciding to be more active today than you were yesterday. Doing some gardening or taking a walk around a few blocks could represent more activity than yesterday. Keep adding more activities each day until they become healthy habits. Prioritize goals that have the greatest impacts on your life. For example, giving up smoking will not only improve your health, it may also help people close to you.
Don’t aim too high, or failure will surely rear its ugly head. How’d you do with last year’s resolutions? If you didn’t stick with them, maybe your goals were too lofty. Break up larger objectives into smaller, short term ones. Simple persistence, not willpower, rules the day. Remember that old quote, “Willpower is for people who are still uncertain about what they want to do.”
4 Have a game plan.
The most essential ingredient for success is to plan it out carefully. Just the act of planning will help you meet your goals and provide a continual feeling of success as you pass the mileposts. For example, decide on a minimum amount of money to save each week, and set a calendar reminder. If you exceed that goal, you’ll feel even more empowered! Benjamin Franklin said, “If you fail to plan, you are planning to fail.”
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5
Be consistent.
Studies show that new habits take at least 60 days to form. Missing a day or two here and there isn’t a big deal, but know that it’s harder to start that second time. Don’t dwell on those nearly inevitable interruptions or setbacks. Just pick yourself up and return to your good, new routine. We forgive you in advance!
Perhaps most important, stop thinking of resolutions as a yearly occurrence that can only be started on January 1st. Make every day New Year’s Day—a new beginning of the life you imagine yourself living. Now, why are you sitting there reading this magazine right now? Go get started on those resolutions of yours! We wish you the very best of luck.
6 Make notes.
Write down the details of your resolutions in a journal or notebook, remembering to add new motivations often. Set aside a time each month to evaluate and meditate upon how you’re doing. You could also fill a scrapbook with photos and mementos that keep you moving toward your goals. Include things like pictures of a trip you’d like to take, or a bathing suit you’ll look great in next summer!
7
Treat yourself.
8
Get support.
9
Put yourself in charge.
After any level of success, you deserve some self love. Reward yourself with a new pair of walking shoes or a warm bubble bath. Don’t let your treat be something unhealthy, though, like a large pepperoni pizza or a pint of Ben & Jerry’s!
Setbacks can be terribly depressing. As hard as it may seem to talk about your personal struggles, you need a support network of friends and family to guide you through these critical times and provide the unconditional love you’ll need to start again. It’s best to enlist these folks in advance of your resolution efforts to let them know what they might say (or not say) to help you. Discuss your triggers, those things that tend to sabotage your motivation. How can you better control them?
The bottom line is that only you can follow through on your resolutions, you own them. You may have to make some basic, even difficult, life changes in order to succeed. As Leonardo DiCaprio says, “Every next level of your life will require a different you.”
10 Don’t give up.
When your resolve is low, and sometimes it will be, try to envision how great you’ll feel when you accomplish your goals. Tell that little self-critical voice in your head to take a hike! As you continue to draw deeply on your reserves of selfbelief and inner strength, these qualities will build over time. ©iStockphoto.com | Maridav
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on the cover
Getting To The Root Cause By Kristie Darling | Photos by Shane Greene Photography
“I was very, very sick,” Diana Williams shared when I met with her recently. “I did everything that traditional medicine told me to do, but it wasn’t working. I was taking antibiotics, steroids, antidepressants, and a litany of digestive aids. This was just after my second daughter was born, when I especially needed energy, focus, and good health. You want to feel your best so you can offer your best. But, I started having panic attacks, digestive issues, mood swings, chronic fatigue, and—most difficult—a severe, debilitating skin condition that made my life miserable. It became hard to do the things I love.” 12
HICKORY LIVING • JANUARY 2020
Diana’s background is in healthcare, as a registered nurse and certified family nurse practitioner. She has more than ten years’ experience with a background in intensive/critical care and family medicine, so she was quick to turn to traditional means of treatment for relief. Over many months, she saw specialists and had many tests done. But through all the examinations and referrals, no one really focused on her underlying auto-immune issues. “No one explained that they were treating my symptoms only; they weren’t really looking for the underlying root cause of my illness that created these symptoms.” The turning point for Diana’s health—and her life’s path— came when she discovered and researched functional medicine. Today, Diana is the picture of health. She is the primary provider and owner at Strategic Wellness Center PLLC, overseeing her dedicated staff. Functional medicine and its holistic, personalized approach to healing allowed Diana to achieve and maintain her wellness goals almost three years ago. It can help you, too. WHAT IS FUNCTIONAL MEDICINE? “I explain it this way,” Diana said. “Until you identify and treat the root causes of your symptoms, you won’t get better—you’ll just keep treating symptoms. At Strategic Wellness, we help identify your illness’ root causes and create a plan to address them so the symptoms never appear again. Perhaps it’s toxicity, chronic infection, leaky gut syndrome, autoimmunity, or hormonal imbalances that are causing you to experience illness. We’ve partnered with cuttingedge, innovative testing labs and collaborate with pharmaceutical compounders who follow the highest safety and accuracy protocols so we can provide truly personalized, natural healthcare. Because we’re addressing the root cause of your illness, the symptoms take care of themselves and you get better.” The healing methods that Diana and her team bring to the table are extensive and effective. “We believe the body can heal itself when it’s given the right tools,” said holistic health practitioner, Tammy Broadway. As Strategic Wellness’ health coach and board-certified holistic health practitioner, Tammy’s role is to help clients learn and undertake natural ways of self-healing. “At the initial consultation, we learn about your personal history, evaluate your health concerns, and discuss what your goals are. From there, we order functional labs and then meet again to discuss personalized recommendations,” Tammy explained. “Often, this will include a new food plan that is designed specifically for you. We’ll address nutrition and life-style changes, maybe adding exercise, supplements, or other adjustments. We’ll
Photos:
On the cover–Health Coach Tammy Broadway, RCP, Dip CN, BC-HHP, and Diana Williams, MSN, FNP-C, IFMCP, owner and operator of Strategic Wellness Center Opposite page– page–The Team at Strategic Wellness Center: Jessica Peppers, Client Experience Coordinator; Tammy Broadway, Health Coach; Diana Williams, Nurse Practitioner; Erin Fox, Office Manager Above–Diana and Tammy, SWC’s wellness practitioners, collaborate to devise an individualized care plan for each of their patients. Strategic Wellness Center offers nutrition, lifestyle, and Pharmaceutical grade supplements to complement each patient’s individualized care plan.
HICKORY LIVING • JANUARY 2020
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meet regularly to assess how your body is responding, followup on how you’re doing, and answer questions. We take pride in educating and equipping you. In this way, you will continue to feel better and improve your overall health.” The center’s Wellness Transformation Program is, as the name says, transformational. Good health includes your physical, mental, and emotional self. It’s not just what you’re eating or which supplements you take. “Being healthy is a way of life,” Tammy said, “and incorporating life changes that truly make a difference takes practice.” The Transformation Program includes weekly, one-on-one coaching with helpful, practical strategies you can easily implement right away, unlimited support, personal motivation, and ongoing education. The program includes HeartMath Biofeedback to help manage stress and diminish pain by unlocking your natural relaxation response. “We establish your goals, explain the mind-body connection, and address the art and value of practical, intentional relaxation. You’ll learn how to identify and eliminate habits that self-sabotage your efforts,” Tammy said. COMMON HEALTH CONCERNS “Strategic Wellness Center has changed my life! My hormones are balanced. My thyroid levels are normal. My energy has increased. The personalized food plan helped me manage my food sensitivities. My joints don’t hurt, and I feel 10 years younger!” says Tamera, a recent client. “I’m thankful to Strategic Wellness Center for really listening to me and for using scientific data to put me on the path to heath. Diana, Tammy, and the whole team are my heroes.”
Photos, above, top to bottom:
• Clients at Strategic Wellness Center can expect a one-on-one experience with a caring and compassionate staff. • A careful medical assessment is a part of the comprehensive work-up. Clients spend an ample amount of time with Diana to evaluate their health concerns and wellness goals. • Jessica guides a client through what to expect from her sauna treatment. 14
HICKORY LIVING • JANUARY 2020
Hormones — For some clients, bringing hormone levels back to normal is all that’s needed. The interconnection of your hormones and your health is critical. “Hormones regulate our mood, skin, body fat, and sexual health in men and women,” Diana said. “Using hormone replacement therapy with naturally derived bio-identical hormones stabilizes this delicate balance, slows the aging process, and ultimately restores your health.” Balancing hormones can also address fatigue, mood swings, hair loss, depression, brain fog, loss of muscle tone, low libido, and weight gain. Unbalanced hormones can lead to chronic conditions like diabetes, hypertension, or adrenal fatigue. Nutrition & Weight Loss — There are so many diets out there; how do you know which one is for you? At Strategic Wellness, your specific body chemistry and food sensitivities will be taken into consideration, and your recommended nutrition plan will be the most efficient and effective for you; what works for someone else, may not work for you. Balancing your hormones is part of the weight loss program, too. Understand-
Photos:
Above–Strategic Wellness Center offers several therapies to help the body heal. Among many benefits, infrared sauna treatments aids in stress-reduction, reducing inflammation, detoxification, and weight loss. Right –Pulsed Electromagnetic Field technology emits electromagnetic waves to stimulate microcirulation. It is helpful for patients suffering from chronic pain, boosting immunity, improving mood and sleep, and slowing down the aging process.
ing and customizing your nutrition plan, making changes to your lifestyle, incorporating exercise and stress reduction, and adding natural supplements that uniquely support you are key in achieving optimal health. Working one-on-one with Diana and Tammy will keep you on track to regaining your health and feeling your best. Leaky Gut Syndrome — I was surprised to learn how this condition of intestinal permeability that allows bacteria to enter the bloodstream is associated with so many conditions. Lupus, fibromyalgia, dermatitis, Hashimoto’s disease, allergies, inflammatory bowel syndrome, and depression, among many others, can all be linked to leaky gut. Again, by getting to the root cause of your problems, they can be resolved. A PROFESSIONAL, COMPASSIONATE TEAM As office manager, Erin Fox is the go-to, do-anything support system for everyone at Strategic Wellness. From working with and educating clients, to keeping things running smoothly, Erin is the kind of person who has never met a stranger. She is critical in conducting the center’s free informational seminars. They are open to the public and a great opportunity for anyone to learn more. Receptionist Jessica Peppers used a natural, holistic approach to reverse severe acid reflux
that kept her eight-year-old son from enjoying his meals. “I am blessed to see people use our services and become the best version of themselves…this is a very rewarding place to work. We’re family here, and our clients are a huge part of that, too.” The Strategic Wellness team is devoted to helping more people feel much better. If you’re struggling with any chronic health issues and want to find and heal their root cause, please call or visit Diana and her team. They are smart, warm, and welcoming and will make it their goal to help you reach yours. Consider attending a free seminar so you can start down your own path to healing and wellness.
315 1st Avenue Northwest, Suite 104 Hickory, NC 28601 828.838.1225 www.strategicwellnesscenter.com HICKORY LIVING • JANUARY 2020
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Organized for the New Year By Kathy Wheeler
©iStockphoto.com | undrey
Being organized can save you the time, energy, and stress of looking for items that you own but can’t find. Clearing clutter can bring calmness and order to your space and relieve you of always seeing something that needs to be done. I’m the type of person who knows which pile my things are in, and although there is an organizational method applied to this madness, it does little to rid my home of clutter. I’m not above raking piles of paper into a grocery bag to hide from guests. However, I realized one day, after finding a lost bag of clutter, that I hadn’t missed any of the items in it, other than the water bill! This method of hiding clutter shut my water off for a few hours. Not good! If your method of organizing is similar to mine, then we have our work cut out for us! We didn’t get into this mess overnight, and we won’t get out of it overnight! It will take some time and dedication to reach our goal of “a place for everything and everything in its place,” as the saying goes. This new year, before we aspire to achieve more, let’s bring order and 16 HICKORY LIVING • JANUARY 2020
calmness to our lives by organizing and de-cluttering our homes, our minds, and our computers. We shouldn’t be wasting brain power on items we are not going to use, email lists we are no longer interested in, and offers we are never going to follow through on! Here are some tips. Get rid of the paper clutter–Go through the mail before you lay it on the kitchen table. You will need three bins. One for trash/recycling, one for shredding and one for important items. If you enjoy looking through sale fliers, look at them immediately, and decide if you really need to purchase another item for your home. Clear out the bins weekly so they don’t pile up. Sign up for paperless billing and online bill pay. This keeps all of your records accessible without taking up space. No longer will you spend days looking for an invoice or bank statement, only to find it in a purse you don’t carry! Do you waste time going through emails you aren’t interested in? Unsubscribe! Or better yet, change your email address and only notify your closest friends and colleagues.
Toys– Toys–Your children are certain to have lots of new toys they received at Christmas. Encourage them to donate some of their gently-used toys to charity. Sort the remaining toys into two categories–the ones they play with often and the ones they rarely pick up. Box up the latter, store them away, and switch them out once they grow tired of their current favorites. Re-evaluate your needs and wants– Take a good look at your spending habits and what you bring into your home! I know the after Christmas sales are tempting, but is it worth keeping wrapping paper, bows, ribbon, and gift bags for a whole year just because they were on sale? Make a list of items you need before you go shopping and avoid impulse buying. Systematically go through every drawer and closet in each room until you have purged the items you no longer use, wear, or have room for. One too many pieces of furniture can overcrowd a room and make it feel claustrophobic. Donate, gift or sell any extra pieces that are cramping your space and lifestyle. Make staying organized a family affair. Don’t try to organize your life and everyone else’s. Train your children, giving them specific instruction and goals. Make organizing and de-cluttering a regular event. Once everything has a place, maintain your system. Make it everyone’s job to put items back when they are through using them. In just a few weeks, everyone will know what is expected of them and where things are supposed to be.
HICKORY LIVING • JANUARY 2020
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business spotlight Photos:
Left–The Lake Norman Neurology of Hickory team is here to serve your general neurology needs Opposite page, left to right Jessica M. Cain, PA-C; Catherine A. Weymann, MD; and Rakesh D. Patel, PA-C Dr. Weymann demonstrates an Extraocular Movements Assessment
LAKE NORMAN NEUROLOGY: New Hickory Location Now Open By Meredith Collins | Photos by Shane Greene Photography
Piedmont HealthCare’s Lake Norman Neurology is excited to announce the opening of a new location in Hickory to better serve patients in our area. Three providers who have practiced in the Hickory area for years are looking forward to opening the practice: Catherine Ann Weymann, MD; Jessica Marie Cain, PA-C; and Rakesh Devendrakumar Patel, PA-C. Dr. Weymann brings 30 years of experience to the practice, Jessica with 14 and Rakesh with two. These providers have focused their years of study and practice in general neurology, which allows them to treat a broad variety of neurological disease and illness. 18
HICKORY LIVING • JANUARY 2020
Along with the experienced providers comes a very experienced staff. “Many of our staff members have 20 to 30 years’ experience working in neurology,” Jessica said. New patient appointments can be made now at the Lake Norman Neurology office in Hickory. Patients are seen for general neurological conditions of all types. The practice provides services that include nerve conduction studies, EEG studies, home sleep testing, and an infusion center. The infusion center sets Lake Norman Neurology of Hickory apart from other neurology practices. “We are the only neurology practice in town to
offer an in-office infusion center,” Dr. Cain said. In the infusion center, patients receive infusible medications for multiple neurological conditions including multiple sclerosis and myasthenia gravis (muscle weakness), all while an experienced staff monitors them. Patients appreciate the ease of scheduling their appointments, the comfortable setting with recliners, TVs, and snacks. Other neurological conditions that can be treated include migraines, seizures, Parkinson’s and Alzheimer’s diseases, sleep disorders, multiple sclerosis, and epilepsy. Common procedures include EEGs, nerve conduction studies, and
Botox injections. The Vagal nerve stimulator is an implantable device for people with a seizure disorder. It is monitored and adjusted by the neurologists at Lake Norman Neurology. This is the fifth Lake Norman neurology office and the first Piedmont HealthCare practice located in Hickory. Lake Norman Neurology of Hickory has the benefit of consulting with the entire Lake Norman neurology physician team that includes six doctors, all board certified in neurology; two are multiple sclerosis specialists and two are board certified sleep specialists. Piedmont HealthCare is thrilled to offer this specialty to the Hickory community. Piedmont HealthCare is one of the largest physician-owned, multispecialty groups in North Carolina and the Southeast. Although this is the first Hickory location, PHC offers more than 60 locations with nearly 200 providers. Piedmont HealthCare is committed to providing excellent care for the whole family. Lake Norman Neurology of Hickory is accepting new patients! Please call the office to learn more or schedule an appointment. www.piedmonthealthcare.com/location/ phc-lake-norman-neurology/ 704-978-1145 2260 Tate Boulevard Southeast, Hickory, NC 28602
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Whether you need vitamins, electrolytes or hydration, intravenous therapy is the quickest delivery to feeling better. • Are you dehydrated? • Do you have jet lag or a hangover? • Does your immune system need a boost? • Are you recovering from the flu or other illness? • Are you tired and feel rundown?
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Our goal is to get you back to those you love and the life you love living. After an illness, surgery or • Rehab Wing with Central injury, Conover Nursing Gym and Indoor Track and Rehab Center’s team is • Results Oriented Physical, dedicated to your recovery Speech and Occupational and safe transition back Therapists on Staff home! • Family Owned & Operated
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Excellent Root Canal Treatment Starts Here... KOS ENDODONTICS Alexander Kutuza, D.M.D. Endodontics Specialist
Schedule an appointment with Dr. Kutuza by calling:
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HICKORY LIVING • JANUARY 2020
Dental Symptoms Root Canal Treatment • Endodontic Surgery • Endodontic Retreatment • Traumatic Dental Injuries • •
4th Street Drive, NE, Suite 4 Hickory, NC 28601 www.kosendodontics.com Open Mon.-Thurs. 8AM to 5PM
CARDWELL CHIROPRACTIC ASSOCIATES
Celebrating 30 Years!
Dr. Cardwell’s educational and clinical philosophy is based on Vitalism–the understanding and principles that all organisms in the universe are conscious self-developing, self-maintaining and self-healing.
The concept of Vitalism is foundational to the entire concepts of health and wellness in human beings. Our bodies work hard to express health, to maintain health and to recover from illness or conditions that threaten one’s health. Chiropractic is the foundation for Vitalism. Dr. Cardwell has and will continue to practice pure Chiropractic. He has pledged to his community the “ Lasting Purpose”...one that imposes giving out of my own abundance unselfish, spiritual love, compassion and dedicated service to my fellow man.
Offering:
• Spinal Adjustments • Laser • Ultrasound • Acupunture • X-Rays
Thank you for allowing me to serve you for 30 years! Hours: Mon, Tues, Thurs - 9am-5pm Closed from 12 - 1 Wed - 9am - 12pm
790 U.S. Hwy 70 SW • Hickory | www.cardwellchiro.com | (828) 323-1177 HICKORY LIVING • JANUARY 2020
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Helping You Find The Perfect Home Or the Perfect Buyer! Kathryn Illig Herman (828) 217-2565
&
Carly Black Pruitt (828) 312-3723
View Visual Tours of Our Listings at:
www.KathrynAndCarly.com Each office is independently owned and operated.
Take Advantage of One of Our Many Services • • • •
Compounding Pharmacy Home Delivery Durable Medical Equipment Flu Shots & Immunizations
• • • •
NEWTON LOCATION
Sync My Meds Services Mail Delivery Long Term Care Services Private Consultations
4 Locations To Better Serve You! VIEWMONT
CONOVER
CLAREMONT
828.466.1500
828.459.2149
317 1st Street East
401 West A Street
Bill Pitts, RPh M-F 8:30AM–6:30PM SAT 9AM–1PM
Ron Harwell, RPh M-F 8:30AM–6PM SAT 9AM–1PM
Melinda Long RPh Bob Busbee, RPh & M-F 9AM–6PM Lauren DeBerry, Pharm D SAT 9AM–1PM M-F 8:30AM–6PM • SAT 9AM–1PM
828.322.1816
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NEWTON
53 13th Ave. NE
828.464.4491
HICKORY LIVING • JANUARY 2020
3119 N Oxford
NOW AT THE Claremont Location GLOW MINERALS Cosmetics & IMAGE Skin Care For Women, and JACK BLACK & MISTRAL products For Men!
Top 3 New Year’s Resolutions!
Welcome to 2020! January 1st is the day of new beginnings. Making changes to improve your success for the new year is a tradition. In this issue, you will find helpful tips for keeping those New Year’s resolutions, no matter what they are. However, we thought we would go a step farther. On the following pages you will find helpful advice and professionals to assist you in sticking to the top three, most popular resolutions!
Weight Loss Exercise/Getting Fit Saving Money We wish you much success in reaching your goals this year! HICKORY LIVING • JANUARY 2020
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Weight Loss By JC Summerford
• Track your calorie intake for a few weeks to identify unhealthy patterns. Apps and devices can help. • Cut back on eating out, especially fast food. This can prevent quick, unplanned, or careless eating. • Eat four to five small meals per day (this includes snacks). • Drink lots of water instead of soft drinks and alcohol that contain lots of empty calories. • Start moving more, adding small bursts of activity throughout your day. Take the stairs. Park further away from your office building. Take up a new activity you’ll enjoy, such as dancing, gardening, or long walks with your dog.
Cut back on fast food
Drink more water
©iStockphoto.com | JanPietruszka
Losing weight and eating healthier are top New Year’s resolutions for many people. A proper diet can help us lose fat, feel better, and increase energy levels. We asked Shaffney Beaver, clinical director at Physician’s Plan Weight Loss + Wellness in Hickory to give us some advice. Her first pointer is to remember that success stems from having the right frame of mind. 26
HICKORY LIVING • JANUARY 2020
Setting up your program. “Although there are a lot of fad diets, successful, long term weight loss involves lifestyle changes,” Shaffney says. “It’s essential to start implementing small goals gradually. It takes 21 days to form a habit and 90 days to make a lifestyle change.” She provides some specific tips to get us started.
Drink less alcohol
Take the stairs instead of the elevator
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PHYSICIANSPLAN.COM | 828-485-2833 | 1706 HIGHWAY 70 SE, HICKORY, NC 28602
Staying on Track. Shaffney says we need to acknowledge that everyone experiences a bad day now and again. “I tell my patients to stop being so hard on yourself and focus on finding a positive balance,” she says. “If you mess up one day, fine. Do better the next. Persevere, and don’t give up. It’s as simple as that.” Shaffney advises that because we are each responsible for our own eating and exercise habits, we must be accountable to ourselves, long term. Keeping a food and activity journal, plus recording your weight loss progress on a weekly basis, are all good ideas. Set realistic goals. It would be awesome to drop 20 pounds overnight, wouldn’t it? Well, that’s not realistic. Everyone’s body reacts differently to dietary changes, but you should shoot for a slow and steady two to three pounds per week as a weight loss goal.
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Get supervision. Medically supervised weight loss programs can be a big help. Shaffney’s licensed healthcare professionals develop treatment plans for their patients and closely follow their progress. These professionals include physicians, nurses, nurse practitioners, and physician as-
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sistants. If you have a lot of weight to lose, have been unsuccessful in the past, or have related health problems, this type of professional medical help is probably the best way to go. Go for some exercise. Physical activity should be part of any weight loss plan, because it will definitely help you reach your goals. In fact, Shaffney says successful weight loss is usually a combination of 80% diet and 20% exercise. “Start out slowly. Exercise 15 minutes, two to three times a week and gradually build intensity with the end goal of exercising five to six times each week for an hour,” she advises. “This should be a combination of cardiovascular and strength training.” Exercise benefits include: • Weight loss (due to higher metabolism) • More beneficial sleep • Endorphin release (which makes you feel better) • Lowered cortisol levels (which helps with fat loss) • Lowered risk of developing type 2 diabetes, heart disease, and bone diseases, such as osteoporosis Shaffney’s most important piece of advice: get started. Great results are absolutely possible, but it’s all up to you!
Shaffney Beaver, clinical director and certified nutritional counselor with Physician’s Plan Weight Loss + Wellness in Hickory. Shaffney has been helping patients achieve their weight loss goals for over 8 years.
WEIGHT LOSS THIS YEAR? WE CAN HELP YOU REACH YOUR GOAL! THIRTY DAYS FROM NOW, YOU’LL THANK YOURSELF. ALESHA LOST 74.6 LBS. IN 18 WEEKS on our Medical HCG Program. You too can have similar results with a clinic that will be there with you every step of the way! Call us today for a free consultation.
2105 CATAWBA VALLEY BLVD • HICKORY NC 28602
828 • 358• 0000 WWW.HICKORYWEIGHTLOSS.COM
Why Weight ? Are you tired of breaking your New Year’s resolutions? We can help! At A Woman’s View we understand that weight can be just as much of an emotional and mental process as a physical one. That’s why we created our Why Weight weight management program that considers the whole woman, not just her diet. Our team of compassionate clinicians will be there for you through every stage to ensure you receive a level of care that makes you feel comfortable and confident.
Why Weight? Call today to schedule your FREE consult and make 2020 the year of the finished resolution!
915 Tate Boulevard, Hickory
(828) 345-0800 awomansview.com HICKORY LIVING • JANUARY 2020
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Getting
Fit
By JC Summerford
©iStockphoto.com | Ridofranz
P
art of being a healthier you in 2020 should include getting some exercise. Whether you’re a raw beginner or an athlete aspiring to higher fitness levels, physical activity can reduce your risk of disease, help you lose weight, and improve your sleep. We’ve got a game plan for you:
• How many pushups you can do in a row? • How far you can reach forward while seated on the floor with your legs in front of you? • What is your waist circumference? • What is your body mass index? (Use an online BMI calculator.)
Find your starting point. Assessing your baseline fitness gives you benchmarks for measuring your success. If you have an injury or a medical condition, always consult your doctor or an exercise therapist to help design your program, and always stop any activity if you feel pain or shortness of breath. You can share your own assessment, which might include:
Consider your goals. Ask yourself why you want to start exercising. Do you want to lose weight or run a faster road race? Put your goals in writing in your personal calendar.
• What is your pulse rate before and after walking a mile. • How long does it take you to walk or run that mile? 30
HICKORY LIVING • JANUARY 2020
Achieve balance. Most healthy adults should get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity a week, which can be spread out over several days. Even if you start with just a few minutes of aerobic activity per day, adding small amounts per week will provide great benefits.
Weave activity throughout your day. Short but frequent sessions yield aerobic benefits and may fit into your schedule better than a single 30-minute session. Any amount of activity is better than none at all! Strength training is an important component of every exercise program. Use a combination of free weights, machines, and cables twice a week, setting a resistance level heavy enough to tire your muscles after 12 to 15 repetitions. Be sure to work different muscle groups in each workout. Include intensive interval training in which you perform short bursts of high intensity activity. For example, run a few bursts during your walks. Take it easy. We tend to over-do any new activity, which can result in sore muscles or in-
jury. Warm up and cool down before each workout and include gentle stretches. Watch your favorite show while walking on the treadmill or listen to a podcast while riding a stationary bike. Plan recovery days into your week. Keep it interesting. Mix up your routine with biking, swimming, or tennis. Take a weekend hike with the kids or learn ballroom dancing. Join a yoga or cycling class at the gym. Cross-training makes workouts more fun and reduces your injury chances. Use good equipment. Carefully select the right shoes, clothing, and sports equipment for specific activities. Monitor yourself. Fitness apps and smart devices can help track your heart rate, calories burned, and goals. Fully assess your fitness every few weeks, and adjust your routine as necessary. If you lose motivation, set new goals or try a new activity. Getting fit is a great decision, but everyone is different. By personalizing your exercise program and pacing yourself, these healthy habits can last a lifetime!
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2254 HWY 70 SE, Hickory, NC 28602 FOLLOW US ON FACEBOOK @HICKORYFITNESS HICKORY LIVING • JANUARY 2020
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Saving
Money
T
here are plenty of reasons to get into a regular habit of saving money in 2020. Maybe you need a savings account for emergencies, you need to pay off debt, or you’re planning a big trip. And of course, all of us should keep retirement in mind. Whatever your situation, we’ve got some great advice to help you start squirreling away some cash right now. Budgeting Saving money begins with figuring out how much you need to save and acknowledging that along the way, you may have to make some sacrifices as you prioritize spending. Many financial planners recommend the 50/30/20 budget plan. That means you’ll allocate half of your income to necessities, 30% to what you want, and save the other 20%. To do this, you’ll need to figure your available income. That’s the money you have left after you’ve paid state and federal taxes, social security, and retirement funds. Split the remainder into your 50/30/20 categories. It helps to have your bank automatically deduct your 20% savings amount and put it in a separate 32
HICKORY LIVING • JANUARY 2020
account. That way, you’re not tempted to spend it on the “wants” category. We suggest labeling that account according to its intention, such as “Dream House Down Payment” to pump up your motivation. Some apps that might help you get started on a budget include Acorns, Chime, Qapital, and Digit. Another tip is to use a spreadsheet, app, or online budget system to track your spending. List all categories of spending: housing, utilities, insurance, loan payments, childcare, groceries, clothing, gas, prescriptions, etc. Remember that your income and expenses change over time, so adjust your budget every few months or as needed. If you find that your essentials exceed 50% of your income, you may need to make some adjustments. Could you use a less expensive cell phone plan? How about shopping for cheaper car insurance or downsizing your streaming media? Try eliminating some small auto-payments, which often add up in the background. Top saving priorities Your first savings priority is to plan for emergencies. Ideally, you should have enough in a savings account to cover
insurance deductibles and unexpected expenses such as car repairs or medical bills.
©iStockphoto.com | BartekSzewczyk
By JC Summerford
Financial advisor Maggie Shoobridge of Edward Jones tell us, “Even if you’re diligent about saving and investing for your long-term goals, you can encounter obstacles along the way. If you aren’t prepared for these costs, you might have to dip into your long-term investments to pay for them. To prevent this from happening, you may want to keep sufficient cash, or cash equivalents, in your investment accounts. Or, you might want to maintain a completely separate account as an emergency fund, with the money kept in low-risk, liquid vehicles. If possible, try to maintain at least six months’ worth of living expenses in this account.” Maggie also advises us to use “found” money wisely. “During the course of a year, you may receive some money outside of your normal paychecks, such as a bonus or a tax refund,” she says. “It can be tempting to spend this money, but you may help yourself in the long run by investing it. You could use it to help fund your IRA for the year or to fill a gap in another investment account.”
Saving for Retirement Retirement is another big savings priority. If your employer offers a 401(k) match, go for it. Otherwise, start your own plan, using the advice of a professional financial planner. A reasonable goal is to save at least 15% of your gross yearly income for those golden years. “One of the best financial moves you can make is to take full advantage of your 401(k) or similar employer-sponsored retirement plan,” Maggie says. “If you contribute pre-tax dollars to your plan, the more you put in, the lower your taxable income will be for the year, and your earnings can grow on a tax-deferred basis. So, if your salary goes up in 2020, increase the amount you put into to your plan. Most people don’t come close to reaching the annual contribution limit, which in 2019 was $19,000, or $25,000 for those 50 or older. But it’s certainly worthwhile to invest as much as you can possibly afford.”
Maggie warns against over-reacting to market downturns. “You’ve probably heard stories about people who lamented not getting in on the ground floor of what is now a mega-company,” she says. “But a far more common investment mistake is overreacting to temporary market downturns by selling investments at the wrong time, when their prices are down and staying out of the market until things calm down, possibly missing the next rally. The financial markets always fluctuate, but if you can resolve to stay invested and follow a consistent, long-term strategy, you can avoid making some costly errors.” Toxic Debt Your third budget priority is paying off toxic debt. High interest credit card debt, payday loans, and rent-to-own payments sometimes require you to pay back two or three times what you borrowed! Consider using a debt relief service if you can’t pay this debt off within five years.
A debt management plan should eventually leave you with normal, manageable debt such as a mortgage or car payment. If you fall behind on any debt, be sure to regularly track your credit score. You can get a free yearly credit report from the three major companies, Experian, Trans Union, and Equifax. It will take some effort but following these resolutions could help you move closer to your financial goals in 2020 – and beyond.
Maggie Shoobridge, AAMS®, is a financial advisor for Edward Jones in Statesville, NC. You can reach Maggie by calling 704-873-1857.
HICKORY LIVING • JANUARY 2020
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Photography courtesy of Jill Dahan
Photography by Glenn Roberson
In the Kitchen with Jill Dahan
Jill Dahan
NEW YEAR’S SALAD
Warm Pear, Fig, and Feta with Leaves
This salad is one I cherish to warm and nourish my friends and family after an indulgent holiday season. Moreish figs are tucked neatly in between sweet warm pears and garnished with salty feta, crunchy pomegranates and pistachios. So when the weather outside becomes frightful, this dish is ever so delightful! What’s not to love about January?
Ingredients 1 bunch of watercress or baby spinach, finely chopped and 1½ cups fresh arugula 1 large fresh pear sliced ¼-inch thick tossed in a little lemon juice 6-8 unsulfured dried figs, quartered ½-cup sheep or goat feta cheese, crumbled ¼-cup shelled and lightly crushed pistachios 1 tablespoon fresh sage leaves ¼-cup extra virgin olive oil Pomegranate seeds to garnish and juice for figs Pomegranate Drizzle 2 tablespoons pomegranate molasses 1 teaspoon honey
Instructions
Heat a griddle pan on high and quickly sear pear slices on each side for just a few minutes. Soak figs in the juice of the pomegranate seeds to rehydrate. Blend the sage with the olive oil. To serve, toss leaves with just enough to lightly coat, then pile on a plate and arrange the pears, figs and cheese over the top. Mix molasses and honey, drizzle over, and garnish with nuts and pomegranate seeds.
704•230•1720 Jill Dahan lives in Cornelius and is the author of Starting Fresh! Recipes for Life. You can learn more about her at www.jilldahan.com. To learn more about her nonprofit, Sunninghill Jill Kids, visit www. sunninghilljillkids.org.
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HICKORY LIVING • JANUARY 2020
EpicChophouse.com
HICKORY LIVING • JANUARY 2020
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Preparing for a Winter Storm and
Possible Power Outage By Kathy Wheeler
With winter storms, there is always a possibility of losing power. Being prepared can make the storm not only bearable, but can offer the opportunity to pull together as a family and spend a little quality time with each other. The basics should be considered–heat, food, water, lighting, hygiene, and entertainment. Here are a few tips and lists to help. HEAT – Have an alternate heat source. Whether you use gas, propane, kerosene, or wood, make sure you have an ample supply of fuel. Check chimneys to insure they are working properly. Practice using your heaters and have them serviced. Replace batteries in your smoke detectors and carbon monoxide detectors. FOOD – Choose items that require no cooking or that can be warmed up quickly. Charcoal or gas grills and camping stoves can be used outdoors to warm food if needed. Your heat source may also be an option for heating up food. Hot dogs and marshmallows can be fun to roast over a fire. Other food items you may want to have on hand are canned meats, soups, stews and beans, bread, peanut butter, powdered milk, cereals, fruits, vegetables, snack food, breakfast bars, and instant hot chocolate or coffee. Any perishable meats, such as sandwich meat, can be placed in a cooler outdoors if necessary. Don't forget pet food!
OTHER ITEMS YOU MAY NEED: • Medications • Extra blankets and sleeping bags • Wear layered clothing • Coats, hats, mittens, or gloves • Battery operated or crank radio • Extra batteries, matches, candles, and a can opener • Gas up the car
SNVV | iStock | Thinkstock
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WATER – Store enough bottled water or containers of clean drinking water, allowing at least one gallon of water for each person per day and extra if you plan on using it to cook. Fill bathtubs full of water for sponge baths and to use to flush toilets if necessary. Freeze soda bottles filled with water and use in the refrigerator and freezer or cooler to keep food cold. LIGHTING – LED flashlights, oil lanterns, and candles are good sources of lighting. Have extra batteries, oil, and matches or lighters on hand. ENTERTAINMENT – Bring out the board games and a deck of cards. Make a trip to the library for a few good books. Catch up on your written correspondence. Pull together any crafts or hobbies, like knitting or scrapbooking projects, that you might be able to work on. CHARGE EVERYTHING – Charge cell phones, batteries, laptops, and solar chargers before the power outage. A Halo Bolt charger can boost your car and charge your phones and laptops–some models have an AC outlet.
A PET FOR YOU!
828-464-8878 www.catawbahumane.org
Adopt a New Furry Friend Today at Humane Society of Catawba County Humane Society of Catawba County Mission:
Our mission is to make our community a better place by serving as an advocate for companion animals. Our vision for the future is that no adoptable animal will be euthanized in Catawba County, and that animal cruelty and inhumane treatment of animals will cease to exist.
Meet Ace! Are you looking for a family dog? Meet Ace, a lab mix who is eager to please. Ace would do great with an active family. This boy loves daily walks, weekend hikes, and car ride adventures. Do you have other pups? Pawsome! Ace loves having playmates. He’s a one-year-old puppy who needs someone willing to work with him. He’s adaptable and ready to start the next chapter of his life with you.
Meet Adylynn! Do you enjoy long naps, fuzzy blankets, and cuddling the day away? What a coincidence! So does Adylynn. When it comes to cats, they don’t get much sweeter. This three-year-old girl is sugar and spice and all things nice. She’ll even let you carry her around like a baby. Adylynn loves other kitties, people, and toys! She richly deserves a family who will love her for the divine feline that she is.
2.31 Acre Lot For Sale $44,900
The Peninsula At Lake James
Call or Text 828.238.3224 Gated Community With Dock Infinity Pool Private Boat Storage
Interior Lot - Not Lake Front HICKORY LIVING • JANUARY 2020
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HICKORY LIVING • JANUARY 2020
STEELE’SCONSTRUCTION
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steelesconstructionllc.com Tim Steele, CEO & General Contractor NC GC #74498 • SC GC #G121741 (unlimited license in both states) Winners of the Star Awards’ 2019 Interior Merchandising from the NCHBA!
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315 19TH ST. SE, BUILDING 100, HICKORY, NC 28602