Complimentary January 2020
On the Cover
NewUrgent Care &
Imaging Center page 12
TOP 3
New Year’s Resolutions pages 19-25 IREDELL LIVING • JANUARY 2020
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from the publisher
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 yearlong 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
IREDELL 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. As always, thank you for reading Iredell Living magazine. See you in February!
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contents JANUARY 2020 FEATURES 12 • COVER STORY Piedmont HealthCare New–Urgent Care & Imaging Center
IN THE KITCHEN 18 • New Year’s Salad
TOP 3 RESOLUTIONS 20 • Weight Loss
8 26
22 • Getting Fit 24 • Saving Money
IN THIS ISSUE 08 • Tips For Keeping Your New Year’s Resolutions 10 • Organized For The New Year 16 • Preparing For A Winter Storm And Possible Power Outage 17 • Pet Adoption 26 • Making Healthier Food Choices
contributors
CONTRIBUTING WRITERS Kristie Darling • Kathy Wheeler JC Summerford
COVER PHOTOGRAPHY Lisa Crates Photography Editorial Stock photography, unless otherwise noted, is from iStock.
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IREDELL 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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IREDELL 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.”
2
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.”
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!
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Treat yourself.
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Get support.
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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 IREDELL 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 10 IREDELL 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.
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IREDELL LIVING • JANUARY 2020
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on the cover
Photo provided by PHC
w NeUrgent Care & Imaging Center By Kristie Darling | Photos by Lisa Crates Photography
At the start of a new year—and a new decade—comes exciting news at Piedmont HealthCare! New plans, a move, and transformation of Statesville’s Urgent Care and Imaging Center that have served this community so well for almost 25 years, are long in the making but now, short in the execution. On Sullivan Road, just south of I-40, you’ll see the new building, quite visible atop a small hill, across from their soon-to-be former 12
IREDELL LIVING • JANUARY 2020
offices. The new clinic is where Lone Star used to be. Here, new state-of-theart urgent care and imaging services are about to begin. I met with Dr. Robert Kimball, medical director of PHC’s Urgent Care since 1997 and Tim Thieme, director of Imaging Services. “This is an exciting time for us,” Dr. Kimball said. “Moving into our new quarters will allow us to continue
to provide the highest quality and most competitively priced services to Iredell County—from treating a sore throat, broken wrist, diagnosing kidney stones, to doing CT scans, mammograms, and lab work in a new state-of-the-art facility. We are all about best possible outcomes and highest patient satisfaction. Having all our services close at hand, under one roof, is huge.”
WHAT URGENT CARE MEANS FOR YOU The neighborhood kids are sledding—in your backyard, you’ve got that famous hill. Suddenly, in the distance you hear screaming. The little kids’ saucers collided, and now children are bleeding and crying…all are in a panic. What do you do? In Iredell County there are excellent options besides the emergency room, where a long wait and a considerable bill are likely. Statesville’s new PHC Urgent Care is one, and Express Care in Mooresville is another. At each clinic, medical providers and technicians are at your service with extended office hours for the convenience of all patients who live in or visit our community and find themselves in need of urgent medical care. In the case of our sledding victims, an examination can be done, the cuts can be cleaned and stitched up, and x-rays taken, if medically necessary. Parents are assured no worries about a concussion. They’ll leave Urgent Care knowing what to do for the recovering children at home. When stitches need to come out or a follow-up made, a quick visit to Urgent Care is all that’s needed. “Most health concerns can be evaluated and treated at Urgent Care. As long as it’s not a life-threatening emergency, we’re your best option, especially after hours or when you can’t get an immediate appointment with your primary care physician,” Dr. Kimball explained. “Often, a visit here can keep you and your family out of the hospital’s emergency room. Providers in the community trust us with their patients.” AFFORDABLE CARE WHEN YOU NEED IT Piedmont HealthCare operates like a primary care office open to everyone. The benefits are immediate medical treatment at primary care prices. The clinics work with most health insurance programs. Walkins are always welcome at the Urgent Care facilities. “We’re a good point of entry into our health care system for new residents, those without a primary care doctor, or those with an immediate need. About 20% of our patients are children,” Dr. Kimball shared. “Ancillary services performed at our Urgent Care cost less than the ER. However, for someone who should really be seen in the emergency room— those with life-threatening conditions, such as a heart attack or severe injuries—we recommend they seek immediate help at an ER or call 911.”
Photos:
On the cover– cover–Tim Thieme, director of Imaging Services (left), and Robert Kimball, MD, medical director of PHC Urgent Care and PHC Express Care (right) Opposite page–Piedmont HealthCare’s new Urgent Care and Imaging Center Above–Dr. Kimball and the Urgent Care team are here for you and your family.
APPROXIMATELY 75% OF ER VISITS COULD BE TREATED AT AN URGENT CARE CLINIC
$
AVERAGE URGENT CARE
$$$$
PHC URGENT CARE VISIT=PCP CO-PAY
AVERAGE EMERGENCY ROOM
URGENT CARE
EMERGENCY ROOM
Non-life threatening, but requires immediate care
Life Threatening
MINOR FRACTURES & SPRAINS
FEVER OR FLU
MAJOR BLEEDING
STOMACH VIRUS, VOMITING, UTI’s & KIDNEY STONES
COUGH, SINUS INFECTION, SORE THROAT, COLDS, BRONCHITIS, PNEUMONIA, ASTHMA
(FACE DROOPING, WEAK ARMS, &/OR SPEECH DIFFICULTY)
ON-SITE IMAGING SERVICES BONE DENSITY • ULTRASOUND MAMMOGRAPHY • CT • MRI
ON-THE-JOB INJURIES, SPORT PHYSICALS, AND DRUG SCREENS
STROKE
HEART ATTACK
(CHEST PAIN, SHORTNESS OF BREATH, JAW/NECK/BACK PAIN)
SEVERE BURNS
IF YOU ARE EXPERIENCING
AN EMERGENCY CALL
911
PHC URGENT & EXPRESS CARE • CONVENIENT • AFFORDABLE • WALK-INS WELCOME
IREDELL LIVING • JANUARY 2020
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IMAGING & ANCILLARY SERVICES—WHAT’S THAT? Medical imaging reveals your internal organs, bones, and soft tissue. They become part of your medical record used by your providers for analysis, diagnosis, and treatment. “Simply put,” Tim said, “PHC’s Imaging Center offers x-rays, CT scans, bone density scans, MRIs, mammograms, breast biopsies, and ultrasound. We’re excited to be joining Urgent Care in the new facility where we’ll work side by side with their team to deliver quality service in one convenient location.” Mammography. The new mammography suite was designed to provide a comfortable, respectful, and private environment for patients. Our Digital 3D machines allow doctors to examine breast tissue layer by layer so that fine details are not hidden. This technology, along with caring professional staff, combine to create a positive experience. Said one recent patient, “It was a pleasure to be treated with true respect during my mammogram. Warmth, kindness, courtesy, and personal attention were given to me by all staff members I encountered during my visit. This experience surpassed all of my previous experiences and exceeded my expectations.” Ultrasound. Tim explained that clearer, higher quality images are created with the new ultrasound machine. These sonograms capture images in real-time to show body organs and blood flow. Bone Density Scans. Testing how strong your bones are is the only way to diagnose osteoporosis. “Our new DEXA scan equipment assesses bone density to diagnosis osteoporosis,” Tim continued. “It’s important to know if you are at risk.” CT Scans & Low-Dose CT Lung Cancer Screening. Cutting edge 64-slice CT scanners provide non-invasive tests to diagnose many conditions, including lung cancer. Cardiac Calcium Scoring. For people at high risk for heart disease, cardiac calcium scoring is used in conjunction with family history, cholesterol levels, and lipid profiles to determine how to manage coronary artery disease.
Photos, top to bottom:
• Dual-energy x-ray absorptiometry (DEXA) assesses bone density. • State-of-the-art computed tomography (CT) scans • 3D Mammograms capture multiple slices of the breast at many different angles using x-ray technology.
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IREDELL LIVING • JANUARY 2020
On-Site Laboratory. The upgraded on-site lab supports the work of providers for quick analysis and patient diagnosis. In addition, PHC’s Central Lab is a fully CLIA/COLA accredited lab for more extensive testing results. OCCUPATIONAL MEDICINE Treating injuries at work, work-related physicals and return to work exams, employee health screenings, exams for DOT drivers, worker’s compensation care, and drug/alcohol testing are some of the services employers can request at both the
Mooresville and Statesville locations. Sports physicals and school entry immunizations are also offered. Statesville’s Occupational Medicine office keeps regular business hours, 8am to 5pm, Monday to Friday. At Express Care in Mooresville, no appointment is necessary for work-related services. A TEAM OF LEADERS “At our Urgent Care clinics, we have the advantage of our entire Piedmont HealthCare team,” office manager, Marian Kimball, said. “PHC specialists consult on treatment planning, and our patients’ medical records are available electronically—we’re always current on histories and medications.” CEO Jeff Smith said, “This facility is what healthcare has to be: modern, up-to-date, state-of-the-art. With a strong partnership with Atkins Properties, owners of the property, this is a multi-million-dollar investment in our community that I and the PHC physician-led board of directors believe is essential.” When life comes at you too fast, or someone in your family needs care right away, check in at Piedmont HealthCare Urgent Care. From bee stings to broken bones and all manner of conditions in between, you will feel better and quickly be on your way knowing you’ve been treated by a skilled, compassionate team of medical professionals dedicated to your health and wellbeing. “All our staff wear this tagline: How can I help?” Tim said when he showed me his name badge. “It’s all about extraordinary patient care and quality results.”
Imaging Center 704-878-8623
Urgent Care 704-924-9111
Occupational Medicine 704-878-9309 Piedmont HealthCare Partners with The Greater Statesville Chamber of Commerce
PHC Urgent Care & Imaging Center Open House and Business After Hours Join Us February 6th, 5 to 7pm 700 Sullivan Road • Statesville
Photos, top to bottom:
• Director of Imaging Services, Tim Thieme • Urgent Care Office Manager, Marian Kimball, and Medical Director of PHC Urgent Care & PHC Express Care, Robert Kimball, MD IREDELL LIVING • JANUARY 2020
15
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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IREDELL LIVING • JANUARY 2020
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.
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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.
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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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! IREDELL 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. 20
IREDELL 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
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.
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.
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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-
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.
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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? 22
IREDELL 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.
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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.
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IREDELL 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 24
IREDELL 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.”
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.
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.
Maggie Shoobridge, AAMS®, is a financial advisor for Edward Jones in Statesville, NC. You can reach Maggie by calling 704-873-1857.
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Healthier
Making Food Choices By Kathy Wheeler
©lola1960 | iStock | Thinkstock
Prepare real food instead of purchasing processed foods or ordering takeout. Yes, processed food is tasty and quick but comes at an unhealthy price. With a little planning, meals can be fixed at home in 26
IREDELL LIVING • JANUARY 2020
less time than it would take you to drive to a restaurant and get takeout. When you prepare it yourself, you control how much of the not-so-healthy ingredients you add. When you do eat out, make healthy selections and order salad dressings on the side.
©pilipphoto | iStock | Thinkstock
There is so much information about healthy and unhealthy foods that it is difficult to know where to start. To make it even more complicated, food companies try to make their products sound healthy even though they are far from it. Have you ever compared the nutritional information on a low fat item to the same item that isn’t? Yes, it will be lower in fat but higher in sugar and sodium! What good is that?! We’ve been convinced by marketing that some foods are good for us, but again, they might be loaded with fat, sugar, and sodium–for instance– many brands of granola or energy bars. You may think you are doing a good thing by eating a salad, but if it is loaded down with bacon bits, creamy dressings, and cheese, you might have ingested fewer calories by eating a cheeseburger! So what is a person to do? Here are a few tips:
of these healthy foods to your diet. My favorite recipe is a handful of organic spinach with a cup of frozen, organic strawberries, ½ cup of frozen, organic blueberries, a banana, and some water. For protein, I sometimes add yogurt or cottage cheese. Smoothies help when you crave something sweet, and they actually have nutritional value. You can’t even taste the spinach!
Shop in the outer aisles of the grocery store where you will find mostly fresh and frozen fruits, vegetables, fresh meats, and dairy. Purchase fresh foods when they are in season, and buy frozen when fresh foods are out of season.
If I had to choose only one item to cut from my diet, it would be high fructose corn syrup, especially sodas. Diet sodas are not a good alternative either. Instead, drink mostly water. You can add a squeeze of lemon or orange for a little flavor. Coffee and tea, especially green tea, are good options if you aren’t sensitive to caffeine. If you must sweeten your tea, stevia is a better choice than most artificial sweeteners. If you miss the fizz of sodas, try adding fresh squeezed, citrus fruit juice to club soda.
If you have problems getting enough fruits and vegetables, try drinking them. Smoothies are a great way to add more
Limit red meat and opt for skinless chicken, turkey, or fish. Eat wild salmon instead of farm-raised salmon, and buy
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grain fed meats when you can. Avoid deep-frying anything. Instead bake, broil, stir-fry, or roast meats. Buy organic fruits and vegetables. Purchasing organic items might be a bit more expensive, so if price is an issue, go for organic choices of the dirty dozen fruits and vegetables. The dirty dozen list contains the top 12 fruits and vegetables with the worst pesticides or the most pesticides. The Environmental Working Group’s Dirty Dozen Plus list includes apples, strawberries, grapes, celery, peaches, spinach, sweet bell peppers, imported nectarines, cucumbers, cherry tomatoes, imported snap peas, potatoes, hot peppers, kale and collard greens. Visit their website at www.ewg. org for a list of the cleanest fruits and vegetables. Know your oils. Each type of oil has a smoke point. By heating oils past their smoke point, you generate toxic fumes,
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free radicals, and generally, burnt oil doesn’t taste very good. A simple rule is, the lighter the color of oil, the higher its smoke point. Most lighter oils are more refined and stable when heated. Safflower oil is a good choice for frying and has a high smoke point. Unrefined oils, such as extra virgin olive oils, have a lower smoke point and are best used for dressings. Avoid partially hydrogenated oils, like most shortenings, which contain trans fatty acids.
add it after they are cooked. A small pat goes a long way on flavor. Plan for some healthy snacks. An apple with peanut butter, a piece of fruit, or a handful of nuts are all good choices. Basically, you should substitute sugary snacks with something that has nutritional value. Substitute sweet potatoes for white potatoes and baked sweet potato fries for deep-fried French fries.
Substitute avocado slices on sandwiches instead of mayonnaise. The creamy fruit gives you the texture of mayo and contains healthy fats. In some cases, you can also use it as a substitute for butter. For instance, in this chocolate icing recipe: mash up one avocado and mix with ½ cup unsweetened cocoa powder and ½ cup of maple syrup.
Season your food with herbs and spices, lemon or orange rind instead of so much salt. The rind of these citrus foods added to baked poultry or fish brightens the dish and gives it a wonderful flavor. If you aren’t very good with spices, baste poultry with a little brown mustard before baking.
If you love butter, instead of adding it to vegetables while you are cooking them,
By making smart substitutions and cutting out processed foods, you are on your way to a healthier diet.
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Accepting n Nominations ng Membership Investment The Statesville Chamber of Commerce is now accepting nominations for the Iredell Health System Future5. We award five of Statesville's young professionals that are currently growing and excelling in their respective fields and positively influencing growth, prosperity and quality of life in Statesville, NC.
For details about nominating, contact Valerie Chambers 704-818-3313 or visit our website www.statesvillechamber.org
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