Tri-Cities Healthy Living Magazine Jan'15

TRI-CITIES

WEIGHT W H E R E TO G O TO P L AY IN THE SNOW

S C C STORIES

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H E L P F U L H AC K S T I P S A N D T R I C K S TO M A K E LIFE EASIER A M E AT L E S S MAKEOVER

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SEIZE the SEASON! with General Shale Thin Products

While winter claims the outside, you can claim the inside - of your home of course.

Thin brick, real brick cut thin, is an efficient, affordable way to add a warm and authentic feel to your home’s interior. It’s also a great way to keep your do-ityourself skills sharp during the cold months of the year!

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Make the inside of your home feel as natural as the outside.

Thin rock, real rock cut thin, brings the best elements of the outside into your home through a genuine natural look and feel that only rock can provide. Best of all, it will keep your creative juices flowing all winter long!

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ANNOUNCING

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NEW YEAR'S RESOLUTION SPECIAL

ENROLLMENT FEE JUST $50 FOR THE MONTHS OF DECEMBER AND JANUARY. We know you have New Year’s resolutions to keep and holiday bills to pay, so we’ve made joining The Wellness Center as easy as possible. Make Fitness your number one goal for 2015.

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january 2 0 1 5

| vol. 1 no. 5

features ON THE COVER

life as a big loser p28

PHOTO BY WWW.FRESHAIRPHOTO.COM

It’s the time of year when thousands of people take a post-holiday look in the mirror at the extra WEIGHT pounds they’d like to lose and think about joining a gym. Many of them S C will—and many will C STORIES fizzle in a month or two as resolutions to improve their health fade into the hustle and bustle of the COVER PHOTO BY new year. But every year, WWW.FRESHAIRPHOTO.COM there are people in the Tri-Cities region who finally find the determination to successfully tackle their health goals.

helpful hacks p20

If you’ve been on the Internet in the last five years, you have to have heard of life hacks. These handy little hacks are like real-life cheat codes to remedy everyday struggles.

BY KATIE MCPHERSON

TRI-CITIES

W H E R E TO G O TO P L AY IN THE SNOW H E L P F U L H AC K S T I P S A N D T R I C K S TO M A K E LIFE EASIER A M E AT L E S S MAKEOVER

BY DEBRA MCCOWN

snowed in! p24

An early snow season bodes well for area ski slopes, which count on Mother Nature to provide a natural playground for folks to enjoy a variety of outdoor activities. From downhill and crosscountry skiing, snowboarding and snowshoeing to ice skating and tubing, several regional resorts provide a winter playground for area snow enthusiasts.

veg out! p34

Take advantage of the new year by committing to new, healthier habits.

And if a healthier diet is on your menu for this year, you might want to ditch the red meat and revamp with greens.

BY LESLEY JONES

BY LEIGH ANN LAUBE

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departments

9

HE ALT H Y

beat

TRENDS | NEWS | PEOPLE

BY LAUREL GILLUM, DEBR A MCCOWN & BROCK SENG

10

Finding a place of healing.

12

How to ditch a bad habit.

13

Business info from around town.

15

HE ALT H Y

p10 p41

dose

INSIGHT | ADVICE | SOLUTIONS

BY LAUREL GILLUM, JOANN GUIDRY & BROCK SENG

16

Get ready for a healthy new year!

18

Bamboozled by BPA.

19

The doctors are in!

39

HE ALT H Y

body

p16

p40

NUTRITION | FITNESS | BEAUT Y

B Y A N D R E A D A V I S , K AT I E M C P H E R S O N & B R O C K S E N G

40 What to wear in 2015.

41

What’s new in food?

42

Fast dinnertime meals.

43

HE ALT H Y

balance

MIND | SPIRIT | FINANCE

B Y A N D R E A D A V I S , L A U R E L G I L L U M , K AT I E M C P H E R S O N & BROCK SENG

44 This is your body on…

46

Warm up without the cost.

47

From trash to treasure.

48

Starting fresh with finances.

p47

p42 p19

4

tchealthyliving.com | JANUARY 2015

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{re}novus Medical Spa

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tchealthyliving.com / 423.794.8780

publisher

Life is full of choices.

Choosing a health care provider is one of the most important decisions you will make.

MARK BAGGARLY mark@tchealthyliving.com EDITORIAL

editorial@tchealthyliving.com

executive editor

KARIN FABRY-CUSHENBERY managing editor

MELISSA PETERSON contributing writers

AMANDA FURRER JOANN GUIDRY LESLEY JONES BONNIE KRETCHIK LEIGH ANN LAUBE DEBRA MCCOWN CYNTHIA MCFARLAND LEIGH NEELY associate editor

KATIE MCPHERSON editorial interns

CEALIA ATHANASON ANDREA DAVIS LAUREL GILLUM BROCK SENG

ART & PRODUCTION art@tchealthyliving.com

creative director

JASON FUGATE

production manager

CYNTHIA BROWN

graphic designers

CASEY ALLEN CHRISTINA GEIGER CHRISTINA GIBSON photographers

SCOTT CHRISTIAN JOHN JERNIGAN WWW.FRESHAIRPHOTO.COM

SALES director of sales

MARK BAGGARLY

mark@tchealthyliving.com

administration/accounting

THERESA SHORT

billing@tchealthyliving.com

distribution

LEIGH ANN LAUBE MEGAN CONNER

HEALTHY LIVING MEDIA president

KATHY JOHNSON

kathy@tchealthyliving.com

Healthy Living Tri-Cities, January 2015. Published monthly by Healthy Living Media, LLC and distributed by The Caddy Group, Inc. 2332 Volunteer Parkway, Bristol, TN 37620. All contents copyright 2014 by Healthy Living Media, LLC. All rights reserved. Nothing may be reprinted in whole or in part without written permission from the publisher. For back issues or advertising information, call (423) 794-8780. Return postage must accompany all unsolicited manuscripts and artwork if they are to be returned. Manuscripts are welcomed, but no responsibility can be assumed for unsolicited materials. “Promotional” and “Promotional Feature” denote a paid advertising feature. Publisher is not responsible for claims and content of advertisements.

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Go Ahead.

Bite Me. If you can’t

it may be time to consider dental implants.

Benefits of Dental implants • Replace one or more missing teeth without affecting adjacent teeth. • Restore chewing, speech, and digestion.

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© SEBASTIAN KAULITZKI / SHUTTERSTOCK.COM

HE ALT H Y

beat TRENDS | NEWS | PEOPLE

flumongous mutations

Source: weather.com

If you received a flu shot in late 2014, you may still be at risk. The H3N2 flu strain has mutated, making the vaccine less effective. Every year, the World Health Organization works to create an updated vaccine designed to fight the year’s influenza strains.

The vaccine isn’t perfect, as it only protects 60 percent of the time, but it’s the best available. You should still be vaccinated to protect yourself from the rest of the flu strands out there, though!

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HE ALT H Y

beat people

a place of healing O ften unrecognized, little-understood, eating disorders cause quiet suffering.

For people with an eating disorder—a mental illness characterized by obsessive thoughts about food; harmful behaviors like bingeing, purging, hiding food and selfstarvation; and low self-esteem—it can be tough to find help.

BY DEBRA MCCOWN

10

LARYN HURLEY

That was the experience of Laryn Hurley, founder of A Place of Healing, who started the Johnson City-based nonprofit to provide an access point for eating disorder resources.

“This will be people’s starting point,” she says. “If they don’t know where to go for help, they can come here, and we’ll direct them.”

Through A Place of Healing, she says, people seeking help for an eating disorder can get connected with the information they need to get their health back on course— whether that’s intensive treatment or just nutrition information and free support group therapy.

It’s become a passion for Hurley, a massage therapist by trade and owner of Pure Massage of Johnson City, in large part because of her struggle to get help when she found herself suffering from an eating disorder as a young adult.

“You never know how these things start,” she says. “You can’t ever pinpoint where or why it starts. I’ve always suffered with anxiety and depression, and I think that I just didn’t know how to handle those and tried very hard to handle food. Tried to have some sort of control over something, and that didn’t work because it started to control me.”

In the course of her illness, she experienced a variety of eating disorder behaviors, she says. Thoughts of food and negativity consumed her mind, making it tough to concentrate in daily life. But she

kept it all a secret—until she could no longer ignore the physical effects.

“Specifically, I noticed when I was trying to walk the dog,” she says. “We walk up this little hill to do our route, and I couldn’t do it.

I was exhausted, and it became difficult to walk to the end of the street.”

A college student juggling three jobs at the time, she decided to seek help and scoured the phone book, but she ran into one dead end after another.

“I knew help was out there,” she says. “I just didn’t know where to find it.”

After weeks of searching, she finally found a treatment center in North Carolina, and in May 2011, she checked herself in, spending six weeks in intensive treatment.

Amidst her recovery, she became determined to use her difficult experience to help others; she wanted to make sure that others in the Tri-Cities would have a place to turn for help, so she opened A Place of Healing in January 2014.

Now 28, she runs the nonprofit resource center on East Watauga Avenue in addition to her business, providing information on eating disorder recovery, professional referrals, a free landing library and weekly support groups. The primary goal, she says, is to connect people suffering from eating disorders with professionals who can help.

An effective treatment team typically consists of three people: a dietitian, a therapist

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and a physician, says Monique Richard, a registered dietitian and vice-president of the board for A Place of Healing, who serves as both a volunteer educator and a professional resource. All three are important, she says; eating disorders are complicated, and treatment is a team effort.

A dietitian’s contribution is often in the nitty-gritty details of the calories and dietary components the body needs to function—and how that relates to healthy meal planning. A therapist helps with mental aspects of the disease, while a physician can help to treat its physical effects.

Hurley and Richard say they hope A Place of Healing can help to develop a stronger professional network among dietitians, therapists and physicians in the Tri-Cities with the working relationships needed to effectively treat people with eating disorders.

“It’s important to see that help is available, that it’s OK to ask for help,” Richard says. “It’s such a quiet disease. We’re trying to give it a voice, shout it out and let people know the information is out there.”

The organization’s biggest annual fundraiser, a storytelling and silent auction event, is coming up in February, and everyone is invited.

Details will be available online at healingtn.org.

From the viewpoint of recovery, Hurley says recovery from an eating disorder is an ongoing MONIQUE RICHARD (L) AND LARYN HURLEY process—but life is far better in recovery.

“Recovery to me is not feeling guilty about food, not feeling guilty about eating or not eating it,” she says. “Our slogan in here is “Enjoy Food, Enjoy Life,” because once you can enjoy food again, it’s not an issue. You’re not afraid of it, and you can actually enjoy the moment that you’re in rather than worry about the food.”

STATS ON EATING DISORDERS eating warning disorders signs of are: an eating • A SERIOUS AND POTENTIALLY disorder:

to help someone with an eating disorder:

LIFE-THREATENING MENTAL ILLNESS, NOT A LIFESTYLE CHOICE OR “JUST A PHASE”

• NOT A WAY OF SEEKING ATTENTION. IN FACT, MANY SUFFERERS WILL GO TO GREAT LENGTHS TO HIDE THEIR BEHAVIORS • NOT THE FAULT OF THE FAMILY OR CAUSED BY PARTICULAR PARENTING STYLES • A PROBLEM THAT CAN AFFECT FEMALES AND MALES REGARDLESS OF ETHNICITY, RELIGION, AGE, BACKGROUND OR RACE

• MARKED INCREASE OR DECREASE IN WEIGHT NOT RELATED TO A MEDICAL CONDITION • ABNORMAL EATING HABITS SUCH AS SEVERE DIETING, PREFERENCE FOR STRANGE FOODS, WITHDRAWN OR RITUALIZED BEHAVIOR AT MEALTIME, OR SECRETIVE BINGE EATING • INTENSE PREOCCUPATION WITH WEIGHT AND BODY IMAGE • SELF-INDUCED VOMITING OR PERIODS OF FASTING OR LAXATIVE, DIET PILL OR DIURETIC ABUSE • FEELINGS OF ISOLATION, DEPRESSION OR IRRITABILITY

• LEARN ABOUT EATING DISORDERS • AVOID JUDGING THE PERSON OR PLACING GUILT • SET A TIME TO TALK, AND HONESTLY COMMUNICATE YOUR CONCERNS WITH EXAMPLES OF WHY YOU’RE WORRIED • NEVER AGREE TO KEEP THE DISORDER A SECRET • ENCOURAGE THE PERSON TO SEEK HELP, BUT DO NOT PRESSURE OR OVERWHELM THEM • AVOID TALKING ABOUT FOOD OR BODY SIZE; INSTEAD, COMPLIMENT SUCCESS AND PERSONALITY • SHOW ONGOING SUPPORT, WITH AN UNDERSTANDING THAT CHANGE TAKES TIME

HealthyBeat_0115TC.indd 11

A PLACE OF HEALING 2ND ANNUAL STORYTELLING AND SILENT AUCTION Date: Tuesday, Feb. 10 Time: 6:30-8:30pm Place: Summit Leadership Foundation, Johnson City Tickets: $25, available online at healingtn.org.

FOR MORE INFORMATION: A PLACE OF HEALING: (423) 815-9511

NATIONAL EATING DISORDERS ASSOCIATION:

(800) 931-2237

DO YOU HAVE AN EATING DISORDER? EATING ATTITUDES TEST: eat-26.com

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HE ALT H Y

beat the challenge MAN © SHIPFACTORY; WOMAN © IKO / SHUTTERSTOCK.COM

breaking up is hard to do

Each month we present our readers with a new challenge to improve their health and wellness. This month, we’re asking you to pick a bad habit, any habit, and break it!

the problem: the challenge:

12

It’s been boasted by many popular self-help gurus that it takes 21 days to break a bad habit.

So, if it’s that easy, why not put this theory to the test? It’s said the very first step to waving away your not-so-great trait is to admit it and ask yourself why you’re so prone to the pattern.

So here goes, we challenge you to choose your “habit clique” and break free from that thing that makes others cringe.

BREAKING BAD (LITERALLY) THE FIDGETER: Perhaps it’s the venti mocha latte you just inhaled or the kingsize chocolate bar you just stuffed down your throat, but something tells us that your energy level is at an all-time high. Aside from cutting the caffeine, try pressing your palms together and pressing both feet on the floor whenever you feel the urge to fidget.

...

THE GOSSIPER:

A strategy used by a lot of people to take the spotlight off of their flaws is to pick apart the flaws of others. There are so many other things to talk about rather than tearing down others! Brush up on current events, sports or music. When you feel the need to fill a pause in a conversation, use these ideas instead of bashing others.

THE GUM SMACKER: Even though it seems calming to you when you’re nervous or anxious, rest assured that, well, no one else feels the same. The easiest solution to this problem is to switch over to hard candy, so smacking is nearly impossible. However, if you just can’t live without gum, try having a friend point out every time you smack. Once you realize how often you are doing this, you will most likely stop.

THE PROCRASTINATOR:

Procrastination—better known as a strategy for managing anxiety of having to complete a task. Make a check out to an organization or someone you despise. Have a friend hold the check and give yourself a self-assigned task. If you don’t finish the task by the assigned deadline, have the friend mail out the check. This makes you accountable for consequences and will motivate you to wrap up the task.

THE NAIL BITER: Close to thumb sucking, nail biting is used as a source of comfort.

Keep a stress ball close at hand, and every time you feel your hands coming toward your mouth, pick up the ball instead.

Source: realsimple.com

LET’S FACE IT. DUE TO THE EXTREMELY UNAVOIDABLE AND DAUNTINGLY INESCAPABLE FACT THAT WE ARE ONLY HUMAN, NO MATTER HOW MANY TIMES WE DENY OR BECOME OFFENDED WHEN SOMEONE TELLS US ABOUT THEM, WE ALL HAVE SOMETHING IN COMMON— BAD HABITS. CALL IT WHAT YOU WILL—TENDENCY, APTNESS, IMPULSE (THE EXCUSES ARE ENDLESS, REALLY.)—WE ALL HAVE A FEW THINGS ABOUT US THAT NEED TO BE PUT TO A STOP. AND SOON, IF AT ALL POSSIBLE.

tchealthyliving.com | JANUARY 2015

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HE ALT H Y

beat business bites board of pharmacy a new doctor gains new pharmacist in charge Tennessee Governor Bill Haslam appointed pharmacist Dr. Debra Wilson to the Tennessee Board of Pharmacy. Dr. Wilson will be serving a six-year term on the board, utilizing her experience as the president of three pharmacy service organizations with locations in Johnson City and Nashville. The Tennessee Board of Pharmacy is a part of the Tennessee Department of Health and is responsible for licensing those in the pharmacy industry as well as enforcing rules addressing professional conduct and standards of practice of pharmacists.

a huge grant for fungal research Dr. Mike Kruppa, an assistant professor in the Department of Biomedical Sciences at East Tennessee State University and member of the recently established Center for Inflammation, Infectious Disease and Immunity, received a $422,000 grant from the National Institutes of Health to conduct research over the next three years on fungal infections. Dr. Kruppa hopes the research he will be conducting will lead to the creation of better treatment drugs for fungal infections.

support for tinnitus

make room for hearing Leaders at the Johnson City Community Health Center created a listening environment in one of the center’s conference rooms to help those with hearing impairments by using an induction loop system. The room has been in use since April but is now opened to the public for use. Dr. Saravanan Elangovan helped create a magnetic field that delivers the sound from microphones in the room directly into the person’s ear without having any background noise. It’s the same technology used in hearing aids that give the ability to talk on the phone.

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Dr. David Wood was recently announced as the new pediatrics chairman for the Quillen College of Medicine at East Tennessee State University. With the role, he was also hired as the chief medical officer at Niswonger Children’s Hospital.

Dr. Wood has built his career determining the health issues of low-income children and how to help them.

Before arriving at ETSU, he worked in Los Angeles helping children and the homeless at a free clinic.

IN NOVEMBER, DR. MARC FAGELSON, PROFESSOR OF AUDIOLOGY AT EAST TENNESSEE STATE UNIVERSITY, LEAD A SUPPORT GROUP ON TINNITUS COVERING THE BEST WAYS TO MANAGE LIVING WITH THE HEARING DISORDER AND COPING STRATEGIES INVOLVED TO LIVE HAPPILY. DR. FAGELSON COLLABORATED WITH STUDENTS IN THE ACADEMIC HEALTH SCIENCES CENTER FOR THE MEETING. PEOPLE WHO SUFFER FROM TINNITUS EXPERIENCE A SOUND THAT HAS NO APPARENT EXTERNAL CAUSE BUT CAUSES A BUZZING OR RINGING IN THE EARS. EACH SUFFERER CAN EXPERIENCE DIFFERENT SYMPTOMS OF THE DISORDER.

JANUARY 2015

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Family and

GENERAL DENTISTRY HEALTH MATTERS Losing unwanted pounds doesn’t necessarily mean going on strict diets and/or taking dangerous stimulants. There are naturally safe and effective means to weight loss that don’t raise heart rate and blood pressure or leave you feeling moody and hungry.

Garcinia Cambogia is a fruit that contains HCA (hydroxycitric acid), which has been studied extensively by researchers at Georgetown University.

Their report says that HCA effectively helps control appetite and increase metabolic rate by boosting serotonin, the “feel good” hormone that’s been previously studied for its ability to reduce hunger, enhance mood and escalate metabolism.

The HCA in Garcinia Cambogia also inhibits the release of enzymes that convert carbs into fat, allowing them to be more easily burned for energy instead of stored as extra pounds. In the studies, those taking HCA daily along with sensible eating and activity lost an average of 12 pounds in 8 weeks.

As always, we guarantee your satisfaction.

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HE ALT H Y

dose INSIGHT | ADVICE | SOLUTIONS

cold weather,

false positives

Source: everydayhealth.com

GIRL ŠJUERGEN FAELCHLE / SHUTTERSTOCK.COM

Have you received elevated thyroid hormone levels recently? You may want to wait until the summer before you have it rechecked. According to a 2013 study, cold weather may make you more likely to be misdiagnosed with mild hypothyroidism, which makes you unable to produce enough thyroid hormones to meet your body’s need. People diagnosed during colder months were nearly 1.5 times more likely to be back to normal during the warmer months. So, before you start treatments, you may want to get that second opinion!

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dose

a healthy new year

S

ure, we all want easy fixes, especially when it comes to our health and fitness. But sometimes we make things more difficult than they need to be, too. So here are some health and fitness tips to help make your life just a little bit easier in the new year!

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Veg out: WE’RE NOT TALKING ABOUT SACKING OUT ON THE COUCH WITH THAT BIG BAG OF CHIPS WHILE WATCHING A LATE NIGHT CSI MARATHON. NO, WE’RE TALKING ABOUT VEGGIES, VEGGIES, VEGGIES, ALL COLORS AND VARIETIES. FRESH IS BEST, BUT FROZEN WORKS, TOO. SLICE AND DICE ‘EM. MAKE A SALAD, STIR-FRY, STEAM ‘EM. THEY’RE RICH IN ANTIOXIDANTS, VITAMINS, MINERALS AND FIBER—ALL GOOD STUFF! AN APPLE A DAY: All fruits are all-stars when it comes to being super nutritious. But when it comes to weight control, apples are overachievers. In a recent study at Pennsylvania State University, research participants who ate an apple 15 minutes before a meal consumed 187 fewer calories than those who hadn’t. And here’s more good news: A medium apple of 70-80 calories has three grams of fiber and about 10 percent of daily vitamin C needs but contains no fat or cholesterol.

Perimeter shopping: ACCORDING TO MARION NESTLE, LONG-TIME NUTRITION PROFESSOR AT NEW YORK UNIVERSITY AND AUTHOR OF WHAT TO EAT: AN AISLE-BY-AISLE GUIDE TO SAVVY FOOD CHOICES, PERIMETER SHOPPING AT THE AVERAGE GROCERY STORE IS BEST. THAT’S WHERE YOU’LL GENERALLY FIND THE PRODUCE, FISH, MEAT, LOW-FAT DAIRY PRODUCTS AND FRESH-BAKED BREAD. STAY AWAY FROM THE CENTER AISLES WHERE THE PROCESSED FOODS, (I.E. THE NOT-GOOD-FOR-YOU STUFF) ARE USUALLY LOCATED.

FAMILY © RAWPIXEL; CAN ©INFINI; PLATE © CHISTOPRUDNAYA; BASKETBALL, SWIMMING, WEIGHTS ©CHISTOPRUDNAYA; GLOF©LEREMY; WALK, RUN, DANCE © MR-VECTOR7; CART © FERNANDO EUSEBIO; APPLE © NATTIKA; WOMAN © RIDO: BICYCLE © STREJMAN / SHUTTERSTOCK.COM

HE ALT H Y

tchealthyliving.com | JANUARY 2015

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numbers crunch

Eviction notice: Keep those tempting goodies out of your house! It takes an iron will not to give in to those brownies calling your name all night long. No reason to be a masochist or a martyr.

Indulge yourself once a week with a special treat—just do it out of the house. Eat your treat at your favorite ice cream shop, bakery or restaurant. Then practice some tough love and don’t bring any of it home.

Scale down: EAT ON SMALLER PLATES; USE A SALAD PLATE INSTEAD OF A DINNER PLATE. STUDIES SHOW THAT PEOPLE WILL AUTOMATICALLY EAT LESS AND BE SATISFIED WITH EATING WHAT’S ON A SMALLER PLATE. THIS DOESN’T, HOWEVER, MEAN YOU GET TO GO BACK FOR SECONDS. AND THE SAME HOLDS TRUE FOR THOSE 100-CALORIE PACKAGES. THIS IS A GOOD IDEA IN THEORY, BUT THE PROBLEM IS THAT PLENTY OF US EAT MORE THAN ONE OF THOSE 100-CALORIE PACKAGES, AND, YOU GUESSED IT, THEY ADD UP. Can the soda: The average American consumes three sodas a day. Three 20-ounce bottles of soft drinks equal 59 sugar cubes and 1,000 calories. An adult expends about 100 calories for every mile walked or run. It takes three miles of walking/running to burn off the calories in a 20-ounce soft drink.

ACCORDING TO DIETARY GUIDELINES FOR AMERICANS, HERE ARE THE ESTIMATED CALORIES BURNED BY A 154-POUND PERSON IN AN HOUR OF:

WALKING 3.5 MPH 280 4.5 MPH 460

MOVE: Don’t call the moving company. Move you! There’s no way around it—you have to move it to lose it. A recent University of Pittsburgh study reported that even just walking briskly for almost an hour a day is the key to losing weight and keeping it off. Researchers noted this amount of activity suppresses the appetite, relieves stress and replaces time spent eating.

Mix & match: THE BEST EXERCISE PROGRAMS COMBINE CARDIOVASCULAR AND STRENGTH CONDITIONING. THREE DAYS A WEEK: STRIVE FOR A 45- TO 60-MINUTE SESSION, WHICH INCLUDES 10-15 MINUTES OF STRETCHING AND EASY WALKING; 30-45 MINUTES OF BRISK WALKING, SWIMMING, JOGGING, CYCLING OR OTHER AEROBIC EXERCISE; 5-10 MINUTES OF COOL-DOWN STRETCHING AND EASY WALKING. TWO DAYS A WEEK: WARM UP WITH 10-15 MINUTES OF STRETCHING AND CALISTHENICS; 15-20 MINUTES OF STRENGTH TRAINING EXERCISES, SUCH AS SIT-UPS, PUSH-UPS AND EXERCISING ON WEIGHT MACHINES UNDER SUPERVISION; 5-10 MINUTES OF COOL DOWN STRETCHING AND CALISTHENICS. Have fun: No one likes drudgery. Don’t think of it as compulsory exercise. Instead think of it as play—the kind you did as a kid just for fun! Get outside, and breathe in some fresh air. If you’d rather listen to your iPod instead of the sounds of Mother Nature to do your fitness thing, that’s OK, too. Just do it!

Summing It Up: HERE’S SOMETHING TO TAPE TO YOUR REFRIGERATOR DOOR FROM NEW YORK UNIVERSITY NUTRITION PROFESSOR AND HEALTH AUTHOR MARION NESTLE: EAT LESS, MOVE MORE, EAT LOTS OF FRUITS AND VEGETABLES, GO EASY ON JUNK FOOD.

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BICYCLING -10 MPH 290 10 MPH+

RUNNING – 5 MPH

SWIMMING

590

590

510

GOLFING WHILE WALKING WITH CLUBS 330

LIGHT

WEIGHT TRAINING 220 VIGOROUS

DANCING

BASKETBALL

JANUARY 2015

440

330

440

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dose Virtually impossible to avoid, bisphenol A, or BPA, is also associated with heart disease, diabetes and liver problems. A new study published in the Journal of the American Medical Association claims that traces of BPA have been found in the urine of 93 percent of the 2,500 Americans sampled for the study. It has also been identified in both human blood and breast milk.

Used in thousands of consumer products, this ubiquitous chemical compound has landed itself a spot on the labels of products we use quite frequently. And through cause and effect, we are all recipients. To limit our contact, however, we are urged to avoid commonly known products with BPA and to seek out alternatives. Here is a list of some things you may want to consider giving the boot:

TP ©NATALIA DOBRYANSKAYA ;PIZZA © AJDEBRE: BOTTLE © MONTICELLO / SHUTTERSTOCK.COM

HE ALT H Y

pizza boxes: ALTHOUGH WE KNOW YOU PROBABLY WON’T BE GIVING UP PIZZA ANY TIME SOON, IT TURNS OUT THAT THE BOXES ARE OFTEN MADE FROM RECYCLED PAPER, WHICH CAN INCLUDE RECEIPTS AND OTHER PAPER CONTAINING BPA. TRY OUT SOME OF YOUR OWN PIZZA RECIPES NEXT TIME YOU’RE THINKING ABOUT DELIVERY. credit card receipts: RECEIPTS, AS WELL AS MOVIE TICKETS, THAT ARE PRINTED ON THERMAL PAPER HAVE TRACES OF BPA— SOMETHING TO THINK ABOUT NEXT TIME YOU DIP YOUR HANDS INTO YOUR BUTTERED POPCORN AT THE MOVIES.

don’t touch that!

18

soda cans: IF IT COMES IN A CAN, THERE’S YOUR CLUE—IT CONTAINS BPA. IF YOU MUST GET YOUR SODA FIX, ENJOY IT THE OLD-FASHIONED WAY—IN A GLASS BOTTLE (IT TASTES BETTER THAT WAY ANYHOW). toilet paper: RECYCLED FROM THE SAME PAPER USED FOR RECEIPTS, IT HAS SOME WONDERING IF WE SHOULD GO BACK TO USING LEAVES…

canned food: CANNED SOUP, BEANS, TUNA, VEGGIES, FRUIT—ALL OF THESE ARE LIKELY TO HAVE BPA TRACES LURKING IN THEM, AS THE CANS THEY ARE SQUEEZED INTO DEFINITELY DO. beer & wine: BEER AND WIN ARE OFTEN FERMENTED IN VATS LINED WITH PLASTIC, WHICH CAN BE SWIMMING WITH BPA.

Sources: mayoclinic.org, cbsnews.com

BPA… W

ord has been out for a while now that we should be careful when it comes to drinking water out of plastic bottles. Research has shown that the high levels of BPA found in plastic water bottles are a major contributor to various forms of cancer. Well, it’s time once again to let the cat out of the bag—plastic bottles are not the only chemical-ridden product we should be wary of. In fact BPA has crept into a handful of products we come in contact with every day.

tchealthyliving.com | JANUARY 2015

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dose

why we’re in favor of labeling GM foods

I

n a new survey, 72 percent of Americans said that avoiding genetically modified food is important to them.

But that’s not easy! An estimated 60-80 percent of packaged food in your supermarket contains ingredients derived from genetically modified crops. These food items are mostly turned into ingredients like high fructose corn syrup from GM corn, sugar from GM beets and oil from GM canola, cotton and soybeans. It’s then tucked into processed, packaged food.

M.D., ROIZEN, .D L E A H IC

BY M T OZ, M . & ME HME

We believe you deserve to know as much as possible about the food you put on your plate and feed your families.

That’s why we’re in favor of labeling GM foods. Some 61 countries around the world do, including most of Europe, but not the United States or Canada.

We say bravo to lawmakers who are introducing GM labeling bills in 20 states this year. Before the November elections, Connecticut, Vermont and Maine already had label laws waiting to be activated.

We’re not fear-mongering. We eat GM foods every day—without fear. So far, science says GM foods are not harmful to our health. The best evidence: In a definitive

YOU CAN AVOID GM INGREDIENTS, IF YOU KNOW WHERE TO LOOK ON THE LABEL. DON’T RELY ON THE WORD “NATURAL!”

2013 review of 1,763 genetically modified organism studies, Italian researchers found “no scientific evidence of toxic or allergenic effects.” And more than 130 research projects funded by the independent European Commission (not by pro-GM forces) concluded that GM foods pose no unique health threats. But if all GM foods were labeled, it would be easier to spot future problems and to provide future proof of safety. So here’s our hype-free update on three things you should know about the GM food controversy: We’re concerned about the environmental impact.

GM crops have triggered the rise of superweeds that are resistant to weed-killers used on GM cotton, soybeans and corn. Washington State University scientists warn that as a result, weed-killer use has risen 25 percent annually in recent years.

We don’t want you to fall for anti-GMO hype about health dangers. The Internet’s jam-packed with scary, misleading untruths about GM food. Case in point: The claim that they boost cancer risk. Turns out that claim was based on a study in rats, and it was retracted in 2013 (for weak evidence) by the journal that originally published it.

You can avoid GM ingredients, if you know where to look on the label. Don’t rely on the word “natural!” Do look for foods labeled organic. They’re free of GM ingredients and synthetic pesticides. Or look for foods with the nonprofit Non-GMO Project’s “verified” seal.

The Environmental Working Group’s Shoppers Guide is available at ewg.org/research/shoppers-guide-to-avoidingge-food. And remember: With the exception of most papaya, a few varieties of zucchini and a tiny percentage of sweet corn, fresh fruits and vegetables are non-GMO, so eat your fill, without fear.

TOMATO © ROB BYRON; MORTAR AND PESTEL AND PILLS © PUWADOL JATURAWUTTHICHAI / SHUTTERSTOCK.COM

HE ALT H Y

Mehmet Oz, M.D. is host of The Dr. Oz Show, and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into The Dr. Oz Show or visit sharecare.com. (c) 2013 Michael Roizen, M.D. and Mehmet Oz, M.D. Distributed by King Features Syndicate, Inc.

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HELPFUL

HACKS If

YOU’VE BEEN ON THE INTERNET IN THE LAST FIVE YEARS, YOU HAVE TO HAVE HEARD OF LIFE HACKS. THESE HANDY LITTLE HACKS ARE LIKE REAL-LIFE CHEAT CODES TO REMEDY EVERYDAY STRUGGLES. SOME ARE CLEVER, SOME ARE PURE GENIUS AND SOME WILL MAKE YOU QUESTION HOW YOU NEVER THOUGHT OF THEM YOURSELF. Let’s start by hacking your house.

BY KATIE MCPHERSON

20

tchealthyliving.com | JANUARY 2015

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S

BEAUTY IS PAIN, BUT IT DOESN’T HAVE TO BE A PAIN IN THE YOU-KNOW-WHAT. HERE ARE A FEW WAYS TO MAKE YOUR PRODUCTS AND KEEP THEM RIGHT WHERE YOU PUT THEM (WE’RE LOOKING AT YOU, SMUDGY LIPSTICK).

IF THERE’S ONE PLACE EVERYTHING SHOULD BE EASY IT’S HOME SWEET HOME. MAKE SURE YOUR NEST IS AN EASY, WELL-ORGANIZED PLACE TO LAND WITH THESE SMALL HACKS THAT MAKE A BIG DIFFERENCE IN ELIMINATING MINOR ANNOYANCES. Clip Cure

Tired of cans and bottles rolling around in the fridge?

All you need is one large binder clip.

Clipped opening-up around two bars of an old-style refrigerator rack makes the clip a sturdy stopper to keep cylinders of all sorts where they belong.

Conquer Your Cords

Tired of figuring out which cord belongs to what?

Organize your power strip jungle by labeling plastic bread clips and placing them on the cords. No more tugging and grunting and wishing painful things on whoever set this mess up.

Ice It

If you’ve moved your heavy furniture but are now left with visible carpet indentations, just chill.

Lay ice cubes on the carpet marks and, slowly but surely, the fibers will stand tall again. Soak up any moisture with a towel and, voila, your carpet is like new.

Perfect Your Pout Going bold with bright red lips? Good for you, girl.

Now keep that color off your teeth with one simple trick. After you apply your lipstick, make an O with your mouth around your index finger. All of the excess will come off on your finger and leave you with the perfect pout. To keep it from smudging, gently lay a tissue over your lips and sweep translucent setting powder over top.

WD-40 Magic

Parents, your prayers have been answered.

Did you know the oil in WD-40 (plus a little elbow grease) will remove crayon from almost any surface? Your walls can finally be free of your little Picasso’s abstract mural.

Powder Power Say you’re out of dry shampoo and looking like a dirty grease ball.

Don’t panic, because believe it or not, baby powder works just as well. Sprinkle some in your hand to help you distribute it evenly across your scalp (dumping it there will give you a powdery gray spot).

Sources: lifehacker.com, mixer2mower.com

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Curly girls know their hair can be hard to handle, but if you’re drying your curls with any old towel, it’s time to do yourself a favor.

The fibers on towels can break up curls and cause frizz on outer layers by grabbing at your strands.

Substitute towels with old cotton T-shirts—they’re smoother, more absorbent and make better towel turbans anyway.

Greasy Fingers When painting your nails at home, are you painting as much of your hand as your fingernails?

Trying to remove stray brushstrokes without messing up your mani is basically an Olympic sport, but if you spread some Vaseline or lip balm around the border of your nail before you begin, errant polish will wipe right off.

CHEAT CODESfor YOUR WARDROBE IS A MAJOR PART OF YOUR LIFE—AND A MAJOR INVESTMENT. DON’T THROW THINGS OUT BECAUSE OF SMALL TEARS ANY LONGER, AND DON’T FRET IF YOU FORGOT TO IRON THAT NICE SHIRT LAST NIGHT. HERE ARE A FEW WAYS TO MAKE YOUR CLOTHES WORK FOR YOU. Holey Hack Run in your tights? Paint the run with clear nail polish to keep it from getting any bigger.

Irons Are Obsolete If you’re running late for your interview but forgot to iron your shirt, fear not. When you get in the shower, bring your clothes with you and hang them on the shower rod away from the water. After 10 minutes in the steam, they’ll be wrinkle free and ready to wear.

Stain Secrets Red wine stain? Soak the shirt in club soda or, coincidentally, white wine. Let shaving cream sit on foundation spots on shirt collars, and any blood on your clothes (we won’t ask any questions) should come out with a few douses of peroxide.

Source: buzzfeed.com

Cotton For Your Curls

Luscious Lashes

Sources: allure.com, buzzfeed.com

22

KEEPING THE BUGS AWAY FROM YOU OUTDOOR PICNIC OR FOOD WHETHER Coffee Cubes Take That, Taco

FIXES

Clumpy mascara? If your lash goop is getting a little old, pop the whole container (tightly sealed) into a mug of boiling water.

The heat will smooth it out again and ensure it glides on smoothly. You can also break out the baby powder again to get the false lash look. Put powder on a cotton swab and sweep it onto your lashes after one coat of mascara. The second coat will attach to the powder layer, making your lashes appear more voluminous so you don’t have to trifle with gluing individual hairs to your eyes.

Ever find yourself in a race to finish your iced coffee before it gets watered down?

Freeze your leftover coffee in an ice tray to use in your cold brew and spare yourself a watery nightmare.

Tacos? Delicious and perfect and wonderful. Taco shells? Not so. Their rounded bottoms have spilled their guts and disappointed taco lovers for too long, but now we can end their sadistic spillage.

Grab a fork from the silverware drawer and slide the taco shell between the tines. This should keep your taco standing upright, just as it should be.

tchealthyliving.com | JANUARY 2015

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your

RIDE

LIFE HACKS EXTEND FAR BEYOND THE HOME, AND BY THAT WE MEAN AT LEAST AS FAR AS THE DRIVEWAY. YOUR CAR IS AN IMPORTANT PART OF YOUR LIFE, AND THERE ARE PLENTY OF SIMPLE TRICKS TO MAKE YOUR TIME TOGETHER BETTER.

Sources: lifehack.org, tested.com, continentalcarbonic.com

1. This Isn’t A Garbage Truck Tired of kicking crumpled receipts and drive-thru napkins around your floorboards? Buy a plastic cereal container. Lined with a small plastic bag, it’s the perfect vehicular trash can. As long as you close the lid, you can continue driving Dukes-of-Hazzard style without a mess.

2. Cool Down Your Car Who doesn’t dread getting into their car after it’s been sitting in the sun all day. Instead of suffering while your AC battles the heat, try this: Roll down one window, then walk to the other side of the car. Open and close the door around 10 times to force the hot air to circulate out the open window. This brings down the inside temp by 10 degrees and saves you from sweating. Or, you can just drive with the windows down for the first two or three minutes of your trip to achieve the same result.

1.

3. Automobile Mani?

2.

4. Freshen Up

3.

Cars get small scratches all too often, but it’s hardly worth an expensive trip to the body shop. Look for a bottle of nail polish in a matching color, paint over the scratch and voila. Just be sure to use some clear coat too to prevent rust.

Those candle-shaped air fresheners never really do the trick, so take advantage of the real thing using that good old Florida heat. Pop a jarred candle into your cup holder. The warmth of the car will cause it to release fragrance, lasting longer and smelling better than those bogus little pine trees.

5. Whitening & Brightening 4.

If it’s good enough for your pearly whites, it’s just fine for your car’s headlights. Foggy lights can be hazardous so grab some toothpaste and towels and head outside.

Spread the paste all over your headlights and scrub with a hand towel. Rinse it off, and voila, you can see the light.

6. Dry Ice For Dents 5.

For small dings, you can avoid expensive repairs for the cost of some dry ice. Park your car in the sun so the metal warms up. Place a small chunk of dry ice over the dent and the rapid cooling should cause the dent to pop right out. Just don’t allow your skin to come in contact with the ice or the cold metal of the car, so please oh please wear protective gloves.

6.

REHEATING PIZZA SO IT’S JUST AS FRESH AS THE FIRST TIME, EVERYONE’S GOTTA EAT, SO MAKE THINGS A LITTLE SIMPLER USING THESE TRICKS OF THE TRADE.

Sources: buzzfeed.com

Safe & Secure Bug Off Tired of your cutting board slipping and sliding while you slice?

Wet a dish towel and place it under your cutting board. It will grip the bottom side and make sure you’ve got a secure base for cutting and dicing.

Summer party? Flies and mosquitoes will crash it, but at the very least you can keep them out of everyone’s drinks. Pick up some paper cupcake liners at the store, punch holes in their centers and slide straws through so they’re upside down and covering the beverage opening.

Bonus points if they match your party theme.

Microwave Magic

If you’re one of the few who actually heat up leftover pizza, you know that microwaves do it the worst. However, there is one way to keep it from ruining your beloved slice.

Fill a small glass about halfway with water, and place it in the microwave while the pizza reheats to keep the crust from getting all weird and chewy. Microwaves can also help with making lemonade. Send citrus for a 30-second spin to break down their inner fibers and get the most juice possible.

~Book_0115TC.indb 23

Efficient Fruits Dicing up fruit can be so much easier than we make it. De-stem strawberries by pushing a straw up through the bottom until the top pops off. When it comes to kiwis, slice off both ends and slide a spoon under the skin and around the inside to remove the fuzz.

JANUARY 2015

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! n I d e w Sno

R

esidents of the Tri-Cities awoke to the season’s first snowfall on Nov. 1, marking the third year in a row that snow came early to the region. Winter has been predicted to be colder than normal, with the snowiest periods occurring in mid-December and again in early February.

This bodes well for area ski slopes, which count on Mother Nature to provide a natural playground for folks to enjoy a variety of outdoor activities. From downhill and crosscountry skiing, snowboarding and snowshoeing to ice skating and tubing, seven resorts in North Carolina, one in Tennessee, two in Virginia and three in West Virginia provide a winter playground for area snow enthusiasts.

24

B WOLF RIDGE SKI RESORT

in North Carolina is a family-oriented resort located closest to the TriCities, just 30 minutes from Johnson City and 30 minutes north of Asheville. Nestled in Mars Hill in the Blue Ridge Mountains of Western North Carolina, Wolf Ridge sits at 4,700 feet elevation and has 72 acres of ski terrain.

With five ski runs, three lifts and a terrain park, Wolf Ridge offers features for every skill level. Wolf Ridge’s easy access from the interstate and varied terrain makes it a popular resort for locals as well as out-of-towners, according to a resort spokesperson.

“We’re the easiest to get to. We’re five miles off the interstate. We have the most varied terrain of any ski area in North Carolina,” the spokesperson says. “What that means to the skiers is we have a great beginner slope, but for the more advanced, we have varying terrain.

And we tend to be a little more affordable. Other areas just cost a little more than we do. For anybody in the Southeast, [geographically] we’re the first ski area they’re going to get to. As a ski area, we’re great for that first-time skier—great for beginners to get their first taste of winter and snow. If you’re a seasoned skier who has skied a lot out West, you’re not going to be as happy here as that first-time skier.”

Wolf Ridge opened for the season in early December

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R

and expects to remain open until just after the first full weekend in March.

“If it’s a really good year… we may stay open until mid-march,” he says. “It has been a good last couple of years. All the ski areas in North Carolina rely almost exclusively on manmade snow. We certainly get some natural snow, but when it’s cold enough, we’re making snow at night—when it’s cold enough. That’s below freezing. They’re out there making snow throughout the night. That’s the same with all the ski areas.”

Wolf Ridge caters to beginners and offers both PSIA-certified (Professional Ski Instructors of America) and AASI-certified (American Association of Snowboard Instructors) schools. Private and group lessons are available.

When it’s time to warm up and chow down for dinner, the resort has

a lodge restaurant with simple comfort foods, including hamburgers, pizza, hot dogs, salads and sandwiches. The restaurant is open for breakfast, lunch and dinner.

For overnight accommodations, Wolf Ridge offers The Views townhomes, three-story units featuring between 2,400 square feet and 3,000 square feet of living space. These accommodations are perfect for groups of all sizes. Each unit will sleep 12 to 14 people, with up to 50 in a single building. The homes feature hardwood floors in the living area, ceramic tile in the bathrooms and kitchen, granite counter tops and stone gas fireplaces, not to mention breathtaking views of the Blue Ridge Mountains.

If The Views townhomes are booked, the resort directs guests to either nearby Erwin, Tennessee, or Mars Hill, North Carolina.

t WANT TO GO? WOLF RIDGE SKI RESORT

578 Valley View Circle Mars Hill, NC (800) 817-4111 (828) 689-4111 skiwolfridgenc.com

SLOPES: 15 | LIFTS: 3 YES

NO

SNOWSHOE MOUNTAIN

West Virginia’s opened for the season in late November and will remain open until April 5, making it the longest announced season in a decade and following back-to-back big snow seasons.

“We know we can’t always count on the terrific early natural snow we’ve seen the past two seasons, and we’re subject to whatever Mother Nature throws our way,” says Frank DeBerry, chief operating officer at Snowshoe.

“That’s why we have hedged our position with major investments in our total-mountain snowmaking system.”

Recently ranked by SKI Magazine readers as a 2015 Top Ten Resort in the East for lodging & aprèsski experience, Snowshoe Mountain rolled out new additions and enhancements to lodging, amenities and programs for this winter. Snowshoe’s first and only luxury boutique hotel, the family-owned Corduroy Inn, opened in November.

Located at the top of the Powder Monkey chairlift and across the street from Snowshoe’s famous Western Territory, the Corduroy Inn offers upscale amenities to guests in a ski-in/ski-out setting. The inn’s new fine-dining restaurant and bar, Alpine Ristorante, offers a unique Tuscan chophouse experience. The inn features studios, loft, one-bedroom and one-bedroom plus loft suites. All hotel rooms offer a modern, elegant style blended with the rustic charm of West Virginia.

Snowshoe continues to offer the best in live music and entertainment. The resort’s teen center, called 20 Below, offers games, movies, sports, dance parties, social media centers and a generally cool area for those guests ages 20 and younger to hang with their friends. For adults ages 21 and over, the resort has ramped up its weekly live music series. Young children can enjoy activities around the Split Rock swimming pools and water slides, as well as a climbing wall, arcade and inflatables.

Snowshoe has also opened the new, 3,600-square-foot Spa at Snowshoe to pamper guests with skin and body treatments, a salon and a full fitness center.

Guests can take an off-the-beaten-path adventure nearly two miles out on the Cheat Mountain Ridge trail to Snowshoe’s Sunrise Backcountry Hut. The Backcounty Hut, a picture-postcard cabin nestled deep in the forest,

NIGHT SKIING X SNOWBOARDING x TUBING x

TERRAIN PARK x ICE SKATING X

Why we love it: New this year, Wolf Ridge has twin 800-foot zip lines that are lift assisted!

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can accommodate up to 20 people for dinner in the most unique dining venue on the mountain. This off-road tour takes guests into Snowshoe’s backcountry areas and features remarkable scenic views, exciting terrain and the opportunity to see areas of the mountain that few winter guests get to experience. At the Sunrise Backcountry Hut, guests are treated to a hearty meal prepared on-site by the cabin’s hutmaster.

t WANT TO GO? SNOWSHOE MOUNTAIN SKI RESORT

10 Snowshoe Drive, Snowshoe, WV (877) 441-4386 snowshoemtn.com

SLOPES: 60 | LIFTS: 15 YES

NO

NIGHT SKIING X SNOWBOARDING x x TUBING

TERRAIN PARK x ICE SKATING X

Why we love it: Snowshoe offers three different ski

areas—Snowshoe Basin, Silver Creek and Western Territory.

THE OMNI HOMESTEAD RESORT

, in neighboring Hot Springs, Virginia, is known for many things but perhaps above all for its southern hospitality and elegant charm. The historic accommodations have welcomed guests—including 22 U.S. Presidents—since the 18th century.

Winter, when the Allegheny Mountains are blanketed in white, is the perfect time to visit and hit the slopes. With more than 45 acres of trails, the slopes are perfect for beginners and not-so-beginners.

This year, the resort is proud to offer the Southeast’s only Rossignol Experience Center. This provides skiers of all ages and abilities with more versatility, ease-ofuse and progressive all-mountain performance than ever before. Beginner to advanced skiers will benefit from the unique combination of the Sepp Kober Ski School and the Rossignol Experience Center.

Not into skiing? Try snow tubing or a guided snowmobile tour. The resort’s snow tube trail features two full lanes for tubing excitement. It’s thrilling and doesn’t include the exhausting walk back uphill that comes with sledding. Visitors can explore The Omni Homestead Resort ski area with a nighttime guided snowmobile tour. This introduction to snowmobiling is a 30-minute ride.

If something slower is more your speed, you’re invited to experience the resort’s Allegheny Springs Winter Wonderland, an alluring playground for the whole family that combines yearround outdoor swimming and ice skating. Slip on a pair of skates and glide across the ice, surrounded by holiday lights and music. Then head over to the adjacent springfed heated pool for a relaxing dip in the warm mineral-rich waters. Or indulge in a leisurely soak in the whirlpool while catching snowflakes on your tongue.

When it’s time to turn in for the night, guests at the Omni Homestead can enjoy accommodations that offer modern amenities (Wi-Fi and flat-screen TVs) but retain the classic Southern furnishings and feel with sun porches and working fireplaces. Each of the 483 guest rooms and suites is beautifully appointed with rich fabrics and furnishings. Artwork throughout the hotel has been handselected to showcase Virginia’s history.

t WANT TO GO? SNOWSHOE MOUNTAIN SKI RESORT

10 Snowshoe Drive, Snowshoe, WV (877) 441-4386 snowshoemtn.com

SLOPES: 9

YES

NO

NIGHT SKIING* X SNOWBOARDING x x TUBING

TERRAIN PARK x ICE SKATING X

Why we love it: The Homestead offers half-hour snowmobile tours.

*6-9pm, Saturdays

26

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MORE TO LOVE

HERE’S A GLIMPSE OF SOME OTHER RESORTS WITHIN A FEW HOURS OF THE TRI-CITIES AREA.

VIRGINIA

NORTH CAROLINA

BWINTERGREEN RESORT LOCATION: 39 Mountain Inn

Loop, Roseland SLOPES: 24 | LIFTS: 5 YES

BAPPALACHIAN NO

NIGHT SKIING: YESX SNOWBOARDING: YES X TUBING: YES X

TERRAIN PARK: YESX

ICE SKATING: YESX

SKI MOUNTAIN LOCATION: 940 Ski Mountain

Rd, Blowing Rock SLOPES: 12 | LIFTS: 6

YES NO

NIGHT SKIING X SNOWBOARDING: YES X TUBING: YES

TERRAIN PARK X

ICE SKATING X

CONTACT: (434) 325-2200 or

wintergreenresort. com

X

WEST VIRGINIA

CONTACT: (800) 322-2373 or appskimtn.com

LOCATION: 100 Old Flat Top Mountain Road, Ghent SLOPES: 27 | LIFTS: 9 YES

BBEECH MOUNTAIN RESORT

BWINTERPLACE SKI RESORT

NO

NIGHT SKIING: YESX SNOWBOARDING: YES X TUBING: YES X

TERRAIN PARK: YESX

ICE SKATING

X

CONTACT: (800) 607-7669 or

winterplace.com *West Virginia’s largest snow tubing park with two super carpet lifts

LOCATION: 1007 Beech Mountain Parkway, Beech Mountain SLOPES: 15 | LIFTS: 7 YES

NIGHT SKIING X SNOWBOARDING: YES X TUBING: YES

TERRAIN PARK X

ICE SKATING X

NO

X

beechmountainresort.com

LOCATION: 1080 Ski Lodge

SEASONS RESORT LOCATION: 254 Four Seasons

Road, Maggie Valley SLOPES: 18 | LIFTS: 7 YES

Drive, Davis

CONTACT: (800) 766-9464 or timberlineresort.com

SKI RESORT LOCATION: 1009 Sugar Mountain

Seven Devils (between Boone and Banner Elk) LIFTS: 2 | TUBING LANES: 20 YES NO

SNOWBOARDING

TUBING: YES X

TERRAIN PARK

ICE SKATING

NO

X X

NIGHT SKIING X SNOWBOARDING: YES X TUBING*: YES X

TERRAIN PARK X

ICE SKATING

X X

LOCATION: 127 Cherokee Trail, Sapphire Valley SLOPES: 2* | LIFTS: 3 YES NO

NIGHT SKIING X SNOWBOARDING: YES X TUBING: YES X

TERRAIN PARK

ICE SKATING

Drive, Sugar Mountain SLOPES: 21* | LIFTS: 11 YES

NO

NIGHT SKIING X SNOWBOARDING: YES X TUBING: YES X

TERRAIN PARK X ICE SKATING X SNOWSHOEING** X

CONTACT: (800) 784-2768 or skisugar. com *15 with lights for night skiing **guided tours available

TENNESSEE

X X

Road, Gatlinburg SLOPES: 9 | LIFTS: 4 YES

NO

NIGHT SKIING X SNOWBOARDING: YES X TUBING: YES X

TERRAIN PARK X

ICE SKATING X

CONTACT: (800) 251-9202 or skiobergatlinburg. com

skisapphire. com *beginner and intermediate

NO

X

CONTACT: (800) 768-0285 or cataloochee.com *TubeWorld, located four miles from the ski area, offers five snow runs

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X

CONTACT: (800) 822-4295 or hawksnest-resort.com Note: Recognized for having the largest snow tubing park on the East Coast, the resort has the longest zip line tour on the East Coast as well, featuring 20 cables, including four mega zips.

The zip line operates year-round.

CONTACT: (828) 743-7663 or

BCATALOOCHEE SKI AREA

NIGHT SKIING X SNOWBOARDING: YES X TUBING: YES

TERRAIN PARK X ICE SKATING

CROSS-COUNTRY

SKIING X

BSUGAR MOUNTAIN

LOCATION: 2058 Skyland Drive,

BOBER GATLINBURG BSAPPHIRE VALLEY SKI AREA LOCATION: 1339 Ski Mountain

CONTACT: (800) 438-2093 or

B TIMBERLINE FOUR

SLOPES: 39 | LIFTS: 4 YES

BHAWKSNEST TUBING PARK

DECEMBER 201healthyliving.com

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BY DEBRA MCCOWN

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PAPER © EVERYTHING POSSIBLE; TAPE © JENN HULS / SHUTTERSTOCK.COM

IT’S THE TIME OF YEAR WHEN THOUSANDS OF P E O P L E TA K E A P O S T H O L I D AY L O O K I N T H E M I R R O R AT T H E E X T R A POUNDS THEY’D LIKE TO LOSE AND THINK ABOUT JOINING A GYM.

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even. But looking back from the other side, they declare that it was worth it for the healthier lives they’re able to live.

THEM

MEET 3 OF

fizzle in a month or two as resolutions to improve their health fade into the hustle and bustle of the new year. But it won’t be that way for everyone. Every year, there are people in the Tri-Cities region who finally find the determination to successfully tackle their health goals.

Many share a similar story: Weight is an issue they’ve always struggled with.

It’s been a physical limitation, a source of teasing, a problem they tried to ignore or didn’t know how to fix. Then they had an “A-ha!” moment, a wakeup call, an event that pushed them to the realization that if nothing changed their obesity was eventually going to kill them.

From there, they made a plan—and stuck to it. They found that there was no magic bullet, that big weight loss would take a big effort and a permanent lifestyle change. It was tough, they say. Painful,

LET’S

M

ANY OF THEM W I L L — and many will

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TYLER RAMEY

E

IGHT YEARS AGO,

Tyler Ramey says he would’ve laughed if someone had told him he’d fall in love with exercise. In those days, fitness was the farthest thing from his mind.

“I never really weighed myself or wanted to know my weight,” says Ramey, recalling frequent fast-food runs and heaping bowls of ice cream and brownies. “I knew I had a problem, but it was sort of one of those avoidance things where I didn’t want to know.”

It wasn’t until a chance visit to a doctor for a stomach bug that he saw his weight—318 pounds— displayed on a scale, and he was rattled.

“Because of my weight, they said they wanted to do some blood work, and it came back [that] I was pre-diabetic and I had whatever the initial stages of high blood pressure were. And they said, ‘We’ll make an appointment in six months, and if these numbers don’t improve, we’re going to have to put you on medication.’”

“Basically what I got out of that was: ‘In six months, if you haven’t done something about it, you’re going to be on medication for the rest of your life.’ And I remember that was not something I wanted to do; that just wasn’t possible for me.”

So Ramey, who worked at an elementary school through the YMCA, decided to try something new: take advantage of the free YMCA membership that was offered through his job.

“It was just small things at first, making small changes,” he says, and by the

30

“I’m in my element, with my people and I just love encouraging people,” he says. “It’s just amazing because I get to be that person who can say, ‘I’ve been in your shoes, I know how you feel, but I want you to come to this class because you can do it… I have been there, done that, in my size 44 jeans.”

PHOTO BY WWW.FRESHAIRPHOTO.COM

AN UNLIKELY FITNESS JUNKIE

time that six-month follow-up rolled around, he’d lost 60 pounds.

He was happy with his progress, but going to the gym was a chore.

“It was never appealing to me to work out,” he says. “I thought, ‘If this is what I’m going to have to do for the rest of my life, it’s not going to go well.”

But the YMCA gave him the opportunity to see exercise in a new light. Surrounded by people taking fitness classes and oozing positivity, it dawned on him: They were having fun working out. So he decided to try a spin class.

“I was absolutely terrified walking into the class because I didn’t know what to do,” he says. “[The instructor] absolutely encouraged me and set me up in the class and made me feel welcome.”

It was a tight-knit group, he says, and he was hooked.

“From that point, I just started taking other classes and was that person who was a class junkie who was taking 12 and 15 classes a week,” he says.

Over the months that followed, he lost another 40 pounds; around the time he hit that 100-pound milestone, he was encouraged to attend instructor training, and he found his passion.

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PHOTO BY WWW.FRESHAIRPHOTO.COM

Now that he’s able to move around, he says, he’s joined a recreation center near his Washington County, Virginia, home.

“We’ve got a family membership so the kids can swim, I can go in and exercise, lift weights, shoot baskets,” he says.

“It doesn’t hurt to be active, and we get to do this as a family, and it’s making us all healthy.”

His next goal, he says, is to take his family to Disney World and, for the first time in his life, be able to ride roller coasters with his kids. He’s looking forward to countless other plans and dreams that will be possible for him now that his weight is under control.

“There’s a lot to live for,” he says. “Knowing that I’m going to be able to see my kids graduate high school and grow old with my wife, that’s what’s most important to me.”

KEVIN HARKNESS

WEIGHT LOSS SECRET: “SMALL CHANGES, OVER TIME” At The Wellness Center in Johnson City, Kevin Harkness says weight loss—and living a healthier lifestyle generally—is all about making small changes that add up to a big difference.

When someone walks through the door at The Wellness Center, he wants to know what brought them there.

“I want to find out your ‘why,’” says Harkness, the corporate director of wellness initiatives for Mountain States Health Alliance. “The first response is usually, ‘I want to lose weight,’ and usually once people get a little more comfortable, they’re ready to get to the real reason why they’re there.”

That reason may be that both parents died in their 50s of preventable causes and you don’t want to follow in their footsteps or that you want to live long enough to be there for your kids.

The next step, he says, is to make a plan, since the lack of one is a common downfall people who come into a gym at the beginning of a new year.

“So you try to be realistic with people,” he says. “How long did it take you to get to the state that you’re in? [Change is] not going to happen overnight.”

It’s also important to note, he says, that health is not measured simply by a number on a scale.

And although too much extra weight brings with it endless risks, other factors like physical activity, food choices, water consumption, eating and sleeping patterns play an important role in health regardless of weight.

“My philosophy is to stay positive. I want you to add something to your diet every day that’s healthy,” Harkness says.

That positive addition might be something like drinking a glass of water once a day, taking a walk around the block twice a week or doing some brief exercises during the commercial break in your favorite TV show.

“My initial goal for your first month is I don’t want you to talk about weight at all,” he says. “I want you to talk about healthy choices: ‘I’m going to exercise at least two or three times this week. I’m going to add some healthy choices into my diet.’ And then, after that, you can start talking about weight loss.”

Over time, he says, you may surprise yourself with how small, consistent changes can lead to big improvements. Those who stick with it, he says, are the ones who succeed.

“It’s really just making that choice to be healthy,” he says. “One step at a time, try to stay positive and create a good base and a good platform so that you are able to build on top of that.”

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Veg

Out!

By Lesley Jones

34

GO AHEAD. TOSS THE CANDY BAR, JOIN A YOGA CLASS OR TAKE A RELAXING WALK. TAKE ADVANTAGE OF THE NEW YEAR BY COMMITTING TO NEW, HEALTHIER HABITS. AND IF A HEALTHIER DIET IS ON YOUR MENU FOR THIS YEAR, YOU MIGHT WANT TO DITCH THE RED MEAT AND REVAMP WITH GREENS. WHY? WELL, VEGETARIANS ARE LINKED TO AWESOME HEALTH BENEFITS, LIKE HAVING A LOWER RISK OF HEART DISEASE AND LOWER RISK OF CERTAIN CANCERS.

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VEGGIE FACE © SPINETTA ; FORKS © VESNA CVOROVIC / SHUTTERSTOCK.COM

S

witching your diet around can be a little

tricky, but with some expert advice from Torey Jones Armul, MS, RDN, CSSD, an established registered dietitian nutritionist and the national spokesperson for the Academy of Nutrition and Dietetics, you’ll be on your way to healthier eating.

Americans are starting to consider the positive effects that come along with a vegetarian diet. About 5 percent of the U.S. population is estimated to have adapted to a vegetarian diet, and the trend seems to be steadily growing, according to a recent poll conducted by the Vegetarian Resource Group. So what’s all the hype?

Vegetarians

Not All Are Created Equal…

At first glance, becoming a vegetarian might seem simple—just don’t eat meat, right? Not exactly. There are several types of vegetarians, from flexitarians to vegans, and each has its own set of dietary restrictions.

“Vegetarians appear to have lower body mass index, lower LDL cholesterol levels and lower rates of hypertension and diabetes than non-vegetarians,” Armul explains. “Vegetarian diets also tend to be healthier overall, especially lower in saturated fat and cholesterol and higher in fiber and other vitamins and minerals.”

Lacto-ovo vegetarians don’t eat meat, fish or fowl. However, they do consume dairy and egg products.

The ovo vegetarian doesn’t eat meat, fish, fowl or dairy, but they do eat egg products. And you guessed it, the lacto vegetarian does eat dairy—just no meat, fish, fowl or eggs.

Simply cutting back on animal proteins, especially red meat, and reducing the portions can have positive effects on weight loss and your health, according to Armul.

Becoming a vegan is a complete lifestyle overhaul. Vegans cut out all animal products—including milk, eggs and even honey. In addition, many vegans carry out their strict animal product policy beyond the kitchen, avoiding products such as silk, wool or leather.

If you’re having a hard time committing to an entirely meatless diet, there are other alternatives that may seem more feasible for your lifestyle.

~Book_0115TC.indb 35

“Try selecting certain days of the week, like Meatless Mondays, to stick to plant-based eating,” Armul says. “And consider a ‘flexitarian’ (flexible vegetarian) lifestyle to benefit from the vegetarian lifestyle without completely eliminating meat.”

Flexitarian diets give a little wiggle room in terms of meat, but remember that the point is to try to eliminate as much saturated fat and add more green for fiber, vitamins and minerals. This is a good route to take if you want to slowly ease into a stricter vegetarian diet or you’re just testing the waters. >>

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t, men

le

upp S , ent

! t n e plem

m pple

Su

Sup

So now that you know the different types of vegetarians, you should note that not all vegetarian diets are considered healthy. Just because you have eliminated some or all animal products from your diet doesn’t mean it’s necessarily nutritious. The majority of your new diet must encompass healthy plant-based ingredients that can replace the nutrients found in meat.

“People should know that adopting a vegetarian lifestyle is not automatically a healthy lifestyle. After all, white bread, cheese pizza, chips and candy are all vegetarian,” Armul says.

Supplementing is the key to having a successful vegetarian diet. When you fail to make up for the nutrients you would normally gain from eating meat, you end up with nutritional deficiencies.

People considering vegetarianism should add more fruits and vegetables, whole grains, beans, nuts and healthy fats to their meals to maintain a healthy diet.

Armul suggests incorporating alternative sources of plant-based protein such as beans, nuts, lentils, peanut butter, tofu, soy, quinoa and edamame. Lacto-ovos should incorporate skim milk, Greek yogurt, cottage cheese and eggs for protein.

When you eliminate meat from your diet, you’re also eliminating a significant source of iron. Armul suggests pairing plant-based iron sources like beans, nuts, spinach and fortified grains with vitamin C-rich foods like bell peppers, broccoli and

citrus fruits. The vitamin C-rich foods will help improve the body’s absorption of the plant-based iron To replace the Omega-3 fatty acids, incorporate flaxseed, walnuts, soy or even a daily DHA supplement. Zinc is available from soy, beans, nuts and grains. For vitamin B12, add dairy, eggs and fortified cereals.

“The biggest red flags for nutritional deficiencies are weakness, fatigue, joint pain and undesirable changes in hair, skin and nails,” according to Armul. “Other deficiencies manifest via poor cognitive and immune functioning, anemia and poor body temperature regulation.”

An annual physical exam with blood work may help catch some of these symptoms. People experiencing physical or mental changes should talk to their doctors immediately.

Bye, Bye

Bacon!

Going from bacon and steak to an all-veggie diet might seem out of the question, but there are a couple tips and tricks that might make it a little easier. Here are some ideas from the Mayo Clinic to help you get started:

Ease into it. Slowly increase the number of meatless meals you eat each week. Increase the number of meatless meals you already enjoy.

Love minestrone soup or vegetable stir fry? Incorporate it more!

Substitute. Many recipes can taste just as good without meat. Research it. There are plenty of websites, blogs and cookbooks with delicious vegetarian ideas. The more variety you add into your diet, the more likely you’ll meet your nutritional needs.

Need a little veg-spiration to get you going?

Check out these two nutritious and delicious recipes from food blogger and writer, Nava Atlas, from her book PLANT POWER.

The biggest red flags for nutritional deficiencies are WEAKNESS, FATIGUE, JOINT PAIN and undesirable changes in HAIR, SKIN and NAILS.

36

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12/18/14 1:55 PM

Vegan Niçoise-S ty

FLAG ©MEGA PIXEL ; WOMAN ©ZOOM TEAM; TOFU ©HURST PHOTO; BOARD© LILIGRAPHIE / SHUTTERSTOCK.COM

Hummus Wrap

s with Grains an PER WRAP: Calories: 40 d Greens 0 | Total fat: 13g | Protei n: 15g | Carbohydrates: 65g | Fiber: 13g | Sodium MAKES 2 WRAPS : 500mg Two 10-inch wraps, at 2 tablespoons hemp A big handful or two room temperature 1/2 medium, firm, ripe seeds or 1 tablespoon of mixed baby greens, 1/2 to 3/4 cup hummus, avocado, peeled and sesame seeds (optional) shredded lettuce, baby homemade or storesliced 1/2 cup or so cooked arugula or baby spinach bought, or as needed Strips of sun-dried quinoa, brown rice or 1 medium ripe fresh tomato, as desired, black rice tomato, thinly sliced Place one wrap on (optional) a plate. Spread with about 1/4 cup humm hemp seeds, if desir us, and sprinkle wi ed. Arrange half th th e quinoa down the handful of leafy gr center of the wrap. eens next to it on on Pu t a big e side and half the Sprinkle half the av tomato slices on th ocado strips here an e ot her. d there, followed by a tomatoes, if desired few strips of sun-dr . Tuck two ends ov ied er the fillings; then, sta tightly, making su rting from one end, re that the ends ar roll e kept tucked in an snugly inside. Repe d that everything at with the second remains wrap. Cut each wrap in half and eat out of hand.

SERVES 4 TO 6 8 to 10 ounces fresh slender green beans, trimmed

1 large head Boston or Bibb lettuce, torn, or mixed baby greens

Sources: Mayoclinic.com, vrg.org, VegKitchen.com

Sliced fresh basil or chopped fresh parsley to taste

le S

alad PER SERVING WITHOUT DRESSING: : 8g | Protein: 17g | Carbo hydrates: 26g | Fiber: 9g | Sodium: 65

Calories: 233 | Total fat

5mg

One 8-ounce package baked tofu, diced, 1 recipe homemade baked tofu or 8 ounces combined baked tofu and dense herbed tofu One 15-to 16-ounce can cannellini or chickpeas, drained and rinsed

1 heaping cup whole Sliced red onion to taste fresh grape or cherry (optional) tomatoes or diced ripe Vinaigrette, homemade fresh tomatoes or prepared, to taste Pitted green or black olives, or a combination , to taste Marinated artichoke hearts to taste (optiona l)

Steam the green be ans just until brigh t green and tender-c undercooking rath risp. Err on the sid er than overcookin e of g. Drain and rinse at room temperatu with cool water un re. On a large serv til they’re ing platter or larg arrange the lettuce e shallow serving or greens. Scatter bo wl , the basil or parsley beans, tofu, tomat over it. Arrange th oes, beans, olives e gr een and artichoke hear mounds over the let ts, if desired, in se tuce or greens. To parate p everything with a onion if you like. Dr few thinly sliced rin izzle a little vinaigr gs of red ette over the salad; then serve.

For more recipes, vis it her we PLANT POWER: Tr ansform Your Kitch bsite at VegKitchen.com or look for her en, Plate, and Life newest cookbook With More Than 150 Fresh and Flavorfu l Vegan Recipe.

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Palliative Care

Home Health Hospice

You don’t have to leave your house to receive the quality care you deserve. Our skilled staff provides the following services: • Skilled nursing • Occupational therapy • Medical social worker • Home health aide • Spiritual care • Physical therapy • Speech therapy Home Health

Johnson City: 423-431-6146 Elizabethton: 423-543-3409 Abingdon, VA: 276-525-1227

Kingsport: 423-392-3510 Mountain City: 423-727-3250

Hospice

Johnson City: 423-431-6146

All insurance accepted.

msha.com

Opiate addiction is a very dangerous and real epidemic in the United States.

Millions of people every year abuse illicit opioid drugs and prescription medications. According to the CDC, opiate overdoses have passed traffic accidents as the leading cause of death in the U.S. It is a serious medical condition that can be very damaging to a person’s mental, physical and emotional health; it damages families and may even cause death. If you are suffering from opiate addiction, you are not alone, and you can receive help by contacting the experienced and compassionate staff here at Watauga Recovery Center.

THE WATAUGA RECOVERY CENTER Intentional Recovery Education Program is our unique approach to assisting our patients in developing a strong, 4-level recovery foundation and teaching the life skills needed for relapse prevention.

“Addiction is a Disease, Let’s Treat it That Way.”

38

3114 Browns Mill Road Johnson City, TN, 37604 (423) 641-0432 www.wrchope.org

tchealthyliving.com | JANUARY 2015

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TEA © CHALOEMPHAN/SHUTTERSTOCK.COM

HE ALT H Y

body NUTRITION | FITNESS | BEAUT Y

just one cup

Source: foxnews.com

Fire up your teapot—it just might save your life.

According to the American Journal of Clinical Nutrition, women who drink more flavonoids, an antioxidant found in tea, are less likely to develop ovarian cancer, one of the most fatal cancers found in women. After three decades of studies, researchers found that drinking black tea every day reduced the risk of cancer by 31 percent. So, boil up some water and get to drinkin’.

~Book_0115TC.indb 39

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body

fashion

frenzy A

new year always has fashionistas predicting the new styles for the upcoming year. Fashion blogs and news outlets around the globe have offered a glimpse of the new lineup in fashion, so here’s what you’ll be wearing in 2015.

VIBRANT COLORS SMART SHOPPERS KNOW THAT ONE OF THE KEYS TO A GREAT WARDROBE IS FINDING PIECES THAT CAN MIX AND MATCH WITH OTHER COLORS AND STYLES, CREATING A WHOLE NEW LOOK. THE COLORS FOR SPRING 2015 WERE REVEALED ON THE CATWALKS DURING NEW YORK’S FASHION WEEK, AND THEY’RE BRIGHT AND BOLD. REDS AND ORANGES, PALE PINKS, DAFFODIL YELLOWS, LIGHT OLIVE GREEN HUES, THE BLUES AND PURPLES OF WISTERIA PLANTS AND THE BRIGHT (AND EVEN NEON) COLORS OF PATAGONIA ARE ALL IN THIS YEAR.

prints and patterns

JENNY PACKAHM PINK DRESS ©POPSUGAR.COM, FLOWERS © KATESPADE.COM; SUEDE © SANDRATSKY DMITRIY; SHOPPING© OLLYY /SHUTTERSTOCK.COM

HE ALT H Y

While solids will always be in style, 2015 will be all about the prints. Expect to see a play on striped patterns along with an abundance of floral prints. Remember the floral curtains and couch prints from a few decades ago? They’ve come back, but this time you’ll be sporting them around town.

seasonal texture 2015 will bring a variety of textures together. There will be milky suedes, sequins and thin, wispy-like shimmer from fabrics such as polyester, satin and cotton. Whether you have a favorite material or are just trying them on for fun, there’s sure to be something that suits everyone.

EVERYONE HAS A STYLE OR A PARTICULAR LOOK THEY PREFER WHEN IT COMES TO WHAT THEY WEAR, AND SPRING 2015 WILL NOT DISAPPOINT. FROM OFF-THE-SHOULDER AND STRAPLESS DRESSES AND SHIRTS TO HIGHCUT ENSEMBLES, THERE’S SOMETHING FOR EVERYONE. SELECT PIECES WILL SPORT COLLARS WHILE OTHERS SHOWCASE RUFFLES. SOME PIECES CAN BE PAIRED WITH A TRENCH COAT WHILE OTHERS WILL FEATURE A BELTED WAIST. WHATEVER YOUR PREFERENCE, THERE WILL BE A WIDE ARRAY OF STYLES AVAILABLE, SO MIX AND MATCH ‘TIL YOUR HEART’S CONTENT.

40

Source: cnn.com

SIZZLING STYLES

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ROOT © JIRI HERA , NOODLES © SVRY , BOTTLE © STUART.FORD /SHUTTERSTOCK.COM

HE ALT H Y

body

tasty

trends for 2015 F

ood critics are calling 2015 the year of restless palate syndrome. We’re always on the hunt for new flavors, unusual combinations and exciting ways to work foreign cuisine into our old favorites. While last year was all about bacon, here’s what the experts are predicting for this year.

RAMEN—THE REAL KIND ASIAN FOOD IS MORE THAN SUSHI AND TAKE-OUT, AND AUTHENTIC RAMEN JOINTS ARE SPRINGING UP ALL OVER. THIS COMFORT FOOD IS FULL OF REAL EGGS, MEAT AND VEGGIES ON TOP OF DELICIOUS HOMEMADE NOODLES.

bitter bites Americans are moving away from sugar-laden options to more bitter flavors, like darker chocolates and beers with more hops than ever. As for coffee, big names like Dunkin’ Donuts will roll out their first dark roasts this year to keep customers’ taste buds interested. Try it black for full effect.

out with kale, in with roots sriracha everything Sriracha and other hot peppery flavors will be blended into butters, sauces and spreads galore to make this 2014 flavor new and exciting. Lays created the, um, unusual sriracha potato chip in 2014, and now there’s even a Sriracha Hot Stout. Speaking of…

Kale was undeniably the breakout star of 2014 for its versatility and nutrition value. But it could be upstaged by a veggie family called the ugly roots.

Celery root, parsnips and kohlrabi are loved by chefs everywhere because they can be mashed, fried, pureed and more (and, in the case of beets, add beautiful color to any dish).

good-bye simple salts Plain sodium is getting a little tired, but chefs are infusing their seasonings with amazing favors to spice things up. This year’s menu will feature blends like pickled ginger salt or mango curry lime salt.

entrée flavors, meet dessert Green tea ice cream, salted caramel and chili chocolate. Flavors typically reserved for other sections of the menu are making their way into our favorite sweets. Expect a lot of artisanal ice creams with interesting additions, like black pepper.

CALLING ALL CRAFT BEERS

a take on tapas

BECAUSE LOCAL FOOD IS ONLY GETTING MORE POPULAR, OF COURSE LOCAL BREWERIES ARE GAINING FOLLOWERS, TOO. GROCERY STORES WILL START CARRYING MORE LOCAL LIBATIONS THAT FEATURE UNIQUE LABEL DESIGN, SEASONAL FLAVORS AND AN ARTISANAL FEEL.

In Spanish cuisine, tapas are an array of appetizers and snacks ordered for the whole table and passed around. With diners craving new flavors and foods, many restaurants will shrink their portions so patrons can try a little of everything.

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HE ALT H Y

body

weeknight eats, on the fly

W

e know, weeknight dinner is a big pain in the, well, you know. But have no fear: we’ve found two recipes to help you battle boring, bad-for-you foods, even after a long day at the office. These dishes will make sure your family gets all the good stuff they need from their meal (who knows, maybe they’ll actually eat something green).

quick-broiled ginger salmon

enlightening marinated kale salad

It’s hard enough to make a healthy and flavorful entrée for dinner, let alone remember to marinate it the night before. Bree Hester of bakedbree.com has solved the problem with a quick marinade solution perfect for seafood. Just mix, marinate and broil. It’s the perfect amount of time to whip up a side dish and enjoy.

You’ll need…

What if you could feed your family nutritious greens and only needed five ingredients to make them delicious, too?

Ashley Melillo of blissfulbasil.com knows the way—all you have to do is roll up your sleeves and give those leaves a little love.

You’ll need…

2-4 pieces salmon 2

tbsp soy sauce

1

tbsp olive oil

2 tbsp brown sugar 2 cloves garlic, minced

42

2

tsp freshly grated ginger

2

scallions

Ground pepper

1

bunch curly kale, washed

1

tbsp raw almond butter

21/2 tbsp apple cider vinegar 1-2 tbsp Braggs Liquid Aminos, Tamari or Soy Sauce

1

tbsp agave nectar

Optional garnishes, like pepitas, cherry tomatoes, diced avocado or goji berries

Mix soy sauce, olive oil, brown sugar, garlic, ginger and black pepper. Place salmon in oven-safe baking dish and pour marinade over top. Let sit for 20 to 30 minutes. Broil for 4 minutes for medium cook or 6 to 8 minutes for well done. Chop scallions and use to garnish salmon steaks.

Gently pat kale leaves dry. De-stem the kale, and tear into pieces of desired size. Place pieces into a large bowl. Add almond butter, apple cider vinegar, liquid aminos and agave nectar to small bowl and whisk together for 30 seconds. Pour dressing mixture over kale leaves, and massage the kale with your hands for 2 to 3 minutes. The more you massage the leaves, the more tender and flavorful they will become. Transfer the kale to small salad bowls, and top with desired garnishes.

Recipe and photos courtesy of Bree Hester, bakedbree.com.

Recipe and photos courtesy of Ashley Melillo, blissfulbasil.com.

tchealthyliving.com | JANUARY 2015

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balance MIND | SPIRIT | FINANCE

Source: abcnews.go.com

snoring cities

If asked to name the differences between Hawaii and New York, the possible responses could be endless.

However, one recent study has revealed a not-so-obvious difference between the two states—actually between all 50! It turns out that people in the western United States seem to head to bed earlier than those in the east. In the east, the average American isn’t in bed until after 11:45pm, while for those in the west, it’s lights out around 10:30pm. The study also showed that people who live in cities don’t get as much sleep as those who live in suburban or rural areas—with no major city averaging the recommended seven hours of sleep per night.

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JANUARY 2015

| tchealthyliving.com

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this is your brain on…

free time

E

veryone needs a little down time, but have you ever considered how your brain reacts to leisure?

How you spend your spare minutes affects all of your busy ones, so make sure your hobby of choice is worth your time.

yoga

If you have some free time on your lunch break, some Hatha yoga could make the second half of your day more productive. Studies show that just 20 minutes of yoga improves participants’ focus so they process information more quickly and accurately.

weightlifting Of course weightlifting is good for the body, but it’s also good for the mind in both the short and long term. A mere 20 minutes of intense strength training at the gym can boost your long-term memory by up to 10 percent, not to mention the increase in your muscle mass.

cruising the internet If you find yourself spending your spare time on social media sites, there’s a good reason. The brain processes the instant positive feedback of likes and follows like a reward—sort of like giving your dog a Milkbone. So the next time someone calls you out for tweeting so much, tell them it makes your brain happy.

crafting Many psychologists believe losing yourself in a flow state—that all-consuming, lost-track-of-time feeling—is the key to happiness. Creative outlets like knitting and painting can help you forget about everything else, and people who involve themselves in something creative report feeling as though they live more fully than others.

creative writing Need a mental escape? Studies show that writing short fiction engages the hippocampus, the part of the brain responsible for envisioning and imagination. Picturing a scene to write about can mentally carry you away to a different place, so jot it down and save it for later when you need a little vacation.

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MAN WITH WEIGHTS © LJUPCO SMOKOVSKI, TYPEWRITER © DARREN PULLMAN, YARN AND NEEDLES © NATTIKA/SHUTTERSTOCK.COM

balance

shopping Why do we shop on days off? Not just to spend hard-earned money, we swear. While window shopping, the brain releases dopamine, the brain’s pleasure chemical. Seeing desirable objects and picturing them in your house or your closet is fun and excites our brains on even a chemical level.

binge-watching netflix A survey by Netflix found that 61 percent of its users binge-watch TV (viewing between two and six episodes per sitting—any more is marathoning). Of course, this can result in negative effects like fatigue or strained eyes, but when we finish a show with a happy ending or a cliffhanger, those feelings of joy or excitement can stay with us throughout the day.

And besides, TV bingeing is sort of a flow state all its own.

Sources: nytimes.com, huffingtonpost.com, buzzfeed.com, mercola.com, coletterie.com

HE ALT H Y

tchealthyliving.com | JANUARY 2015

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TRI-CITIES HEALTHY LIVING MAGAZINE HAS A CAREER OPENING FOR A MOTIVATED PERSON TO PRESENT ADVERTISING OPPORTUNITIES TO LOCAL BUSINESSES.

UNITING TALENT WITH OPPORTUNITY An experienced account executive is preferred but will train the right candidate.

For all of the exciting details, contact MARK@TCHEALTHYLIVING.COM.

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balance

taming the temps A s we venture into the coldest months of winter, many of us are trying to find ways to stay warm without running up the electric bill.

Instead of freezing off your toes or emptying out your wallets, try some of these tips to find a happy medium, keeping you warm and cozy the rest of the season.

weather… what weather?

• WHEN TRYING TO KEEP YOUR HOME WARM AND CUT DOWN ON THE ELECTRIC BILL, START BY WEATHERPROOFING THE HOUSE.

• MAKE SURE ALL DOORS TO THE OUTDOOR WORLD HAVE SECURE FITTING WEATHER STRIPS ALONG THE BOTTOM. • CHECK TO ENSURE ALL WINDOWS AND BASEBOARDS ARE FREE FROM DRAFTS. IF NOT, WEATHER STRIP SOME MORE!

if all else fails…

It’s safe to say we can’t control the outside temperature. On nights when the mercury drops to frigid levels and the heat is a must, try setting your thermostat between 62 and 64 degrees.

Instead of heating up the house, try these quick fixes to keep the chill from seeping into your bones.

harness the heat Is heat circulating properly through the rooms in your house? Read on to find out.

• CLOSE DOORS TO ANY UNUSED OR LITTLE-USED ROOMS. NO POINT IN ALLOWING VALUABLE HEAT TO ESCAPE INTO BARELY USED ROOMS!

GIRL IN PAJAMAS © FRANCK BOSTON, SPACE HEATER © PLANNER, THERMOSTAT © HEYMO/SHUTTERSTOCK.COM

HE ALT H Y

• CLOSE THE HEATING VENTS TO ROOMS THAT AREN’T USED FREQUENTLY, AND MAKE SURE THAT THE VENTS IN THE WELL-USED ROOMS ARE OPEN AND CLEAR. IF THERE ARE VENTS WITH FURNITURE OVER THEM, MOVE THE FURNITURE. HAVING SOMETHING OVER THESE VENTS BLOCKS THE HEAT FROM ESCAPING INTO THE ROOM. • OPEN THE CURTAINS TO ALLOW THE SUNLIGHT IN TO HELP GENERATE HEAT. JUST DON’T FORGET TO CLOSE THEM AFTER THE SUN SETS. • MAKE SURE YOUR CEILING FANS ARE ROTATING CLOCKWISE. WITH THE BLADES ROTATING CLOCKWISE, IT SENDS THE WARM AIR BACK DOWN TOWARDS THE FLOOR, ELIMINATING THE PESKY COLD.

• SLEEP UNDER AND ON FLANNEL SHEETS. • PILE ON THE EXTRA BLANKETS. • HAVE A SLUMBER PARTY IN THE WARMEST ROOM IN THE HOUSE. • SLEEP WITH FUZZY SOCKS OR SWEATS ON.

• USE SPACE HEATERS. AS A SAFETY PRECAUTION, NEVER LEAVE A CHILD UNATTENDED WITH A SPACE HEATER. MAKE SURE ALL CORDS ARE INTACT AND NOT FRAYED. KEEP THEM AWAY FROM FURNITURE, BEDDING, WINDOW TREATMENTS, ETC. DO NOT ATTEMPT TO USE A SPACE HEATER TO HEAT A WHOLE HOUSE. THEY WORK BETTER FOR SMALL ROOMS AND SHOULD ONLY BE ON FOR SHORT AMOUNTS OF TIME. • AFTER COOKING OR BAKING, LEAVE THE OVEN OPEN OR CRACKED (AS LONG AS CHILDREN WON’T BE NEAR IT). THIS METHOD ALLOWS HEAT TO ESCAPE INTO THE HOUSE WITHOUT USING ANY EXTRA ENERGY.

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Sources: huffingtonpost.com

don’t forget to dress the little ones appropriately for bed!

• BREAK OUT THE FLOOR RUGS—THEY HELP TO PREVENT HEAT ESCAPING FROM OUR FEET (YES, SOCKS HELP, TOO!). PLUS, AREA RUGS ARE JUST FUZZY AND COZY.

tchealthyliving.com | JANUARY 2015

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HE ALT H Y

balance security Thinking of getting a security system for your home?

Before you spend the money, try using your old device first. On your older smartphone, download the free app IP Webcam and follow the instructions to set up the app.

Once set up, you’ll be able to use any computer browser to access the old phone’s camera. This way you’ll be able to keep an eye on your home, whether you’re all the way across the world or the next house over.

Another handy, free app is called Presence. You download it to both your new and old device and sync them together. The camera inside the old device records and sends a video to the cloud while also notifying your new device whenever motion is detected in your house.

Source: computerworld.com, abcnews.com

entertainment

retired or repurposed?

T echnology constantly changes, so it’s no surprise when our once-new electronics are soon left in the dust by the newer, more upto-date model. If you’ve bought a new tablet or phone recently, don’t retire the old one—repurpose it instead. As long as it connects to Wi-Fi and has a camera that’s still in good shape, your old device could become a new friend.

A smartphone does not become a brick of lead once you take out the SIM card. In fact, all the apps you loved and all the music you listened to are still on the device.

Use it as a dedicated e-reader by downloading all your favorite e-reader apps.

Or, better yet, make it kid friendly. Pack it full of games, disable the Internet through the settings and only have it connected to Wi-Fi when needed. This way your kids will have a portable video game system without having to spend more money on a PlayStation Vita or Nintendo 3DS.

emergency By law, cell phones are required to be able to make emergency calls even when there is no SIM card in the phone. So, keep the phone charged and place it in your glove box or the bottom of your purse in case of emergency.

*

backup DON’T FORGET, WHILE YOU CAN REPURPOSE YOUR OLD DEVICE, IN A WORST-CASE SCENARIO, IT WILL ALWAYS BE THERE TO HAVE YOUR BACK IN DESPERATE TIMES OF NEED!

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Of course, these amounts can be different for everyone or maybe yours has changed since you last broke out the calculator. The best way to allot your money properly is to record every penny you spend for one month, see how much you’re spending and in which areas and tailor your budget to meet your needs.

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ES

YES, WE HAVE TO TALK ABOUT BUDGETING. YOUR STANDARD BUDGET LOOKS SOMETHING LIKE THIS

H

PENS

the dreaded b word

US

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o you need to start fresh with your finances in the new year? Chances are you’re not alone, but organizing all your funds can be intimidating. We’re nailing down some basics and sharing ways to give your bank account its best year yet.

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refresh your finances D

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balance

IN AY

HE ALT H Y

NAME YOUR GOALS

decrease your debt One of the best ways to move forward financially is by paying off old debts.

Start by targeting the ones with the highest interest rates. If you can, try paying off the smallest ones first. Eliminating an entire amount makes it feel like real progress, and that’s one less place to send your money.

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digitize to organize Of course, if you process numbers better digitally or want to cut down on the paper piles in your home office, try financial organization websites like mint.com, manilla.com or feedthepig.com.

New apps help with daily financial functions, too.

Handling each item immediately rather than saying you’ll handle it later can help you stay on top of your financial game. Forgot your wallet? Venmo lets you pay your friend back for dinner immediately by transferring money to their account via text message. Pageonce Money & Bills lets you view bill due-dates, credit card transactions and rewards, and even your frequent flier miles.

plan for the future Experts say families should save the equivalent of three months’ salary in case of emergencies, such as an accident or loss of a job. Having a concrete amount to work toward will give you a tangible goal and make it easier to save. If nothing else, consider it an investment in your peace of mind.

Sources: forbes.com, money.usnews.com, sliceok.com

DETERMINE JUST WHAT IT IS YOU WANT TO DO THIS YEAR. IF IT’S IMPROVING YOUR CREDIT SCORE, DEFINE SHORT AND LONG-TERM GOALS TO GET THERE. IF YOU’RE SAVING FOR A FAMILY SKI TRIP, GO AHEAD AND START PLANNING. GETTING EXCITED ABOUT YOUR GOALS AND RESEARCHING HOW TO ACHIEVE THEM MAKES YOU MORE LIKELY TO FOLLOW THROUGH.

tchealthyliving.com | JANUARY 2015

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Save the Date Cocktails & Cute Handbags SATURDAY, FEBRUARY 28, 2015 4:00 p.m. - 7:00 p.m. at the Virginian

feel

n, he gh el st e !

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Auction

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1101001.1

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Adjustable Premium Level Term Life Insurance policy series 08025 in all states except MT, NY, WI; 08075 in MT; A08025 in NY & WI. State Farm Life Insurance Company, Bloomington, IL (Not licensed in MA, NY and WI) State Farm Life and Accident Assurance Company (Licensed in NY and WI), Bloomington, IL

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