Tri-Cities Healthy Living Magazine Sep'15

TRI-CITIES

FROM ROCK CLIMBING TO ZIP LINING, THE TRI-CITIES HAS IT ALL

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423-952-4135

423-245-6131

3015 Bristol Highway Johnson City, TN 37601

925 East Stone Drive Kingsport, TN 37661

There’s a story behind every smile...

...and everyone wants a smile they feel good about, no matter your age, gender, profession or circumstance.

Understanding that simple fact has allowed us to provide not only exceptional results, but a pleasing experience as well.

So whatever your story may be...

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Neuro-Spine Solutions, P.C. TRUST YOUR

Areas of Treatment GENERAL ORTHOPAEDICS | HAND AND SPINE Neck Pain Low Back Pain Thoracic Pain Herniated Disc Occupational Injuries Pinched Nerves Degenerative Arthritis Scoliosis Failed Previous Neck/Spine Surgery Steroid Injections

health to us

Joint Arthroscopy Ankylosing Spondylitis Joint Replacement Spinal Stenosis Sports Injuries Spinal Instability Cancer Spinal Fractures/Injuries Osteoporosis

About Us

We provide spine care excellence with a caring touch using cutting-edge technology. We believe in providing state-of-the-art spine care, including microsurgery, discectomy, laminectomy, minimally invasive, artificial disk, motion-sparing technology, fusion and kyphoplasty.

A graduate of Louisiana State University,

Morgan P.

Lorio

M.D. FACS

Dr. Lorio completed his general surgical internship and orthopedic residency at the State University of New York at Buffalo. Dr. Lorio is double board certified in spine and hand surgery along with general orthopaedics.

Dr. Lorio completed the Simmons Spine Fellowship and a clinical practice fellowship with Dr. Hanson Yuan at the Health Science Center Syracuse. He is a member of the American Boards of Orthopedics and Spine Surgery the North American Spine Society, among others. Recognized by the Profiles of Hand Surgery in North America, Dr. Lorio is an assistant clinical professor at East Tennessee State University.

240 Medical Park Blvd. Suite 2700 Bristol, TN 37620 | (423) 844-0501

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september 2 0 1 5

| vol. 2 no. 1

features ON THE COVER

choose your own adventure p24

As the summer heat wanes and the leaves start to change, it’s the perfect time of year to get outside and try a new adventure!

TRI-CITIES

FROM ROCK CLIMBING TO ZIP LINING, THE TRI-CITIES HAS IT ALL

BY DEBRA MCCOWN

fall for fun, fun for all p18

Festivals, music and history take center stage during Tennessee’s popular autumn events.

BY LEIGH ANN LAUBE

the earth diet: how natural ingredients can change your life p30

Liana Werner-Gray, author of The Earth Diet: Your Complete Guide to Living Using Earth’s Natural Ingredients, knows firsthand how food choices impact our lives.

BY CYNTHIA MCFARLAND

SEPTEMBER 2015

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departments

7

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beat

TRENDS | NEWS | PEOPLE

BY L AUREL G ILLUM, LEIGH ANN L AUBE AND DEBR A MCCOWN

8

An event to remember.

10

Creating a weekly to-do list.

11

Cleaning up the trail.

12

A bit about business.

13

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p42 p36

dose

INSIGHT | ADVICE | SOLUTIONS

B Y C E A L I A AT H A N A S O N & L AU R E L G I L LU M

14

Talkin’ about TSS.

15

Have hives? Here’s why.

16

Facelifts, nose jobs and lipo, oh my!

35

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body

p11

NUTRITION | FITNESS | BEAUT Y

BY L AUREL G ILLUM & K ATIE MCPHER S ON

36

Color your plate healthy.

37

DIY nail art.

38

See ya later, scars.

40

Say adiós to arm flab.

41

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p10

balance

MIND | SPIRIT | FINANCE

B Y C E A L I A AT H A N A S O N & L A U R E L G I L L U M

42

Getting personal about panic attacks.

43

Staying in the lines.

44

Ways to save.

46

How to be an optimist.

p8

p15

p37 p46

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tchealthyliving.com healthyliving.com | SEPTEMBER 2015

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TRICITIES

tchealthyliving.com / 423.794.8780

publisher

MARK BAGGARLY mark@tchealthyliving.com

People.

Experience.

EDITORIAL

editorial@tchealthyliving.com

Trust.

executive editor

KARIN FABRY-CUSHENBERY managing editor

MELISSA PETERSON contributing writers

JIM GIBSON JOANN GUIDRY LESLEY JONES BONNIE KRETCHIK LEIGH ANN LAUBE DEBRA MCCOWN CYNTHIA MCFARLAND CARLTON REESE associate editor

KATIE MCPHERSON editorial assistant

CEALIA ATHANASON editorial intern

LAUREL GILLUM

ART & PRODUCTION art@tchealthyliving.com

production manager

CYNTHIA BROWN

creative director

JASON FUGATE

People. Trust. Experience.

Each word can stand on its own. Or, together they represent the values of Mountain States Medical Group. We put our focus on people, trust and experience because that’s what you look for in your healthcare partner and what you can always expect to find here. Our people are the pride of our operation, and understand what patients and their families are going through. The trust they place in us is something we take seriously and work hard to live up to. Ultimately, we are creating a patient experience that reaps every benefit of being surrounded by an experienced staff. You can read the words individually or as a sentence — either way, people trust experience.

art director

JESSI MILLER CASTRO graphic designer

CHRISTINA GEIGER photographers

JOHN JERNIGAN WWW.FRESHAIRPHOTO.COM WWW.SHUTTERSTOCK.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

352.732.0073

mymsmg.net

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tchealthyliving.com | SEPTEMBER 2015

Healthy Living Tri-Cities, September 2015. Published monthly by Healthy Living Media, LLC and distributed by The Caddy Group, Inc. 2332 Volunteer Parkway, Bristol, TN 37620. All contents copyright 2015 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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beat TRENDS | NEWS | PEOPLE

SEPT

21

a tasty aair

Come with your bellies empty and your forks up—the 2015 Taste of Johnson City is scheduled to season the town with its presence September 21 at the Johnson City Country Club.

Ticket holders will be treated to an evening of fine food and beverages. The event will take place from 6:30-8:30pm, and tickets are $45 each and available for purchase at the chamber office.

WANT TO GO? johnsoncitytnchamber.com/taste-of-johnson-city or (423) 461-8000

SEPTEMBER 2015

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beat happenings

a worthy workout

especially tough for those who choose to do it in their firefighting gear, but it’s a small price to pay to honor worthy heroes.

“Any time you do a hero workout, you’re thinking about the person it memorializes, and it makes you not want to whine; it makes you want to finish harder,” he says. “It makes you want to do it a little faster because you’re doing the workout for people who aren’t there, who are never going to be able to do it.”

E

very September, Americans mark a somber anniversary: the terrorist attacks that took place on September 11, 2001.

BY DEBRA MCCOWN Fourteen years after the attacks that took the lives of thousands, a local CrossFit gym continues to honor the memory of the first responders—firefighters, police and emergency medical services personnel— who ran toward the smoking World Trade Center towers instead of running away.

“When people hear 9/11, your first thought is the planes and the towers. We tend to forget how many people went in there after it was hit,” says Tyler Minton, owner and head coach at CrossFit Melee in Johnson City. “We had all of these firemen and EMS and police willingly going into that

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tchealthyliving.com | SEPTEMBER 2015

building after the building had already been hit, trying to save people’s lives, and they lost their lives in the process.”

Honoring heroes is part of the culture in CrossFit, a type of strength and conditioning known for helping people overcome challenges that push their physical limits. That’s part of how the 9/11 workout came to be.

“Anybody can come to our gym and do the workout; it’s free on that day, and

you don’t even have to be a member,” Minton says.

“Our firemen and police and EMS like to do it in gear. It’s what they wear to work, and it’s what a lot of the guys on 9/11 were wearing when they died.”

The workout that’s planned is intense, Minton says, but it can be modified for people who want to participate but aren’t able to do it as designed. He says the workout will be

Throughout the year, Minton says, CrossFit Melee offers a 50 percent discount to police, firefighters and EMS personnel because of how important physical fitness can be in saving lives.

WANT TO GO? Crossfit Melee 9/11 workout 2615 South Roan Street, Johnson City 6pm on September 11 (423) 366-7642 cfmelee.com

PROMOTIONAL FEATURE

A WELCOMED

healing

BY GENERAL SHALE

We live in a fast-paced, “instant” society, where just about anything can be obtained or accomplished in a moment’s time. So naturally, when it’s time to step away and vacate, we choose destinations with a relaxing view and a change in surroundings that evokes a sense of calm into life – if albeit for a short time. But there are times when we’re forced to step away from the stresses of the life to recover from an unforeseen illness or surgical procedure. In those circumstances, the medical setting in which we are recovering plays a key role in the healing process.

For years, these “healing environments” have consisted of white walls and cold floors; not exactly the most ideal place for recovery. This is unfortunately the rule rather than the exception, and it is here where we’ve discovered an opportunity to provide genuine benefit to patients in a hospital setting.

We use words like “warm and inviting” to describe our products because, by nature, they are just that. After all, our brick and stone are manufactured from natural quarries throughout the country. In their final state (on the inside or outside of a home or building), they echo the naturally therapeutic source from which they came - the earth itself.

Recently, hospital architecture has begun to introduce more natural design elements that make hospitals almost resortlike in appearance. Through the use of brick and stone, which offer a very earthy color palette of design options, impressionable areas such as lobbies are instantly more welcoming for patients and their families. Entire hospitals from hallways to patient rooms and everywhere in between, - offer attractive, comforting and calming environments that encourage what matters most - healing.

beat the challenge

to-do’s get ta-da’d!

7

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 week and fully utilize the seven days included.

the day to-do list “I’ve been meaning to do that!” Well, here it is—the week you finally will! Here are seven things to do this week that we promise will leave you feeling productive.

Who knows? This may be a challenge you decide to take on for good.

the problem:

BETWEEN THE TUESDAYS THAT SEEM TO LAST AN ERA OR TWO, THE WEDNESDAYS THAT GIVE YOU HOPE THAT THE WEEK WILL AT SOME POINT EVENTUALLY END AND THE SUNDAYS THAT TRAGICALLY REMIND YOU THAT TOMORROW IS IN FACT MONDAY AGAIN—THE WEEK CAN GET PRETTY MONOTONOUS. HOWEVER, WITH SEVEN DAYS, 168 HOURS, 10,080 MINUTES AND 604,800 SECONDS,, ONE WOULD THINK THAT A LOT MORE THAN WONDERING WHEN THE NEXT DAY IS GOING TO ARRIVE WOULD BE ACCOMPLISHED. SADLY THOUGH, IT’S OFTEN NOT. AND THAT IS A PROBLEM.

mon 14 the monday to-do:

tue 15 the tuesday to-do:

wed 16 the d e w nesday to-do:

fri 18

thu 17

tchealthyliving.com | SEPTEMBER 2015

the u th rsday to-do:

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the saturday to-do:

the friday to-do:

E RE AR RA NG E TH PE .

CI RE W NE A Y .

TR LI VI NG RO OM CL EA N OU T ON E LL. o more pinning e N M AK E A PH ON E CA .

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10

sat 19

GH T. FA M ILY GA M E NI Time spent with s family or friend lel w e is tim ally spent—especi with four days o down, only tw . to go

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sun 20 the sunday to-do:

Source: huffpost.com

HE ALT H Y

ST AR T A BO OK .

CL EA N TH E y Relax and enjo S.” e.

“F OR GE TT AB LE tim e” some “m Dryer vents, re do u yo And if ers, frigerator draw e impossible th to vacuum filters, and make time hes ch under the couc ea t read a bi oven and inside the y, who knows, da are places that maybe you’ll be rget her many tend to fo ready for anot ast k! about—or at le ee w xt book ne et pretend to forg about. Nonethe to ed ne ey less, th o, to d, ne be clea rand we say Satu t ec rf pe e th day is it. do day to

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PHOTO BY TIM STEWART

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beat good deeds

happy trails

PHOTOS BY KEN BUCHANAN

Local club maintains 137-mile stretch of Appalachian Trail BY LEIGH ANN LAUBE

More than 15,000 people have reported hiking the entire Appalachian Trail (AT), which stretches just over 2,180 miles between Springer Mountain, Georgia, and Mount Katadin in Maine. It’s estimated by the Appalachian Trail Conservancy (ATC) that another 2 to 3 million visitors hike a portion of the AT each year.

So who’s responsible for making sure that the AT is clearly marked, that shelters are kept clean, and that fallen trees and rocks don’t obstruct the footpath? The ATC oversees the management and care of the AT with the help of 31 trail-maintaining clubs. The Tennessee Eastman Hiking and Canoeing Club (TEHCC) is responsible for the maintenance of a 137-mile section from Spivey Gap, North Carolina, to Damascus, Virginia.

“We’re doing the best we ever have in terms of volunteers, but we can always use more,” explains volunteer Carl Fritz. “There’s all kinds of tasks. Weeding is not the most fun task, but it’s important. There’s a lot of

physical work, but there are tasks for everyone.”

Currently, the TEHCC has between 50 and 60 active volunteers. A group of maintainers goes out weekly—usually on a Thursday but sometimes on Saturday—for special projects like cleaning major blowdowns, rehabbing the trail, installing water diversions and building structures like shelters and bridges. There’s also a monthly outing every third Saturday for general maintenance like painting blazes, clearing blowdowns and weeding.

For maintenance purposes, the TEHCC’s 133-mile section is divided into 36 smaller sections averaging from 2 to 7 miles in length.

A bulk of the local volunteers are folks who have retired to Northeast Tennessee, Fritz says.

“They’ve usually been exposed to some trail someplace, not necessarily the Appalachian Trail,” he says.

About 40 percent of TEHCC’s volunteers are in their 70s and 80s, Fritz says, and only about 20 percent of them have hiked the AT. “It’s a tough crew,” he says. “A good percentage of our folks just enjoy the outdoors. It speaks to folks staying in shape.”

Each of the 36 sections of the trail has an assigned maintainer who is responsible for that section. Because many of the volunteers also hike the trail, they are aware of work that needs to be done.

“If it’s a serious blowdown, the hikers will report it to someone, and we’ll hear of it,” Fritz says. “Most of our projects aren’t crisis.”

Volunteers use their own tools, but necessary materials (like to rebuild a bridge) are paid for by club membership dues, funds generated by sales of Appalachian Trail specialty license plates and from grants from L.L. Bean.

No experience is necessary to volunteer, although it’s suggested that you be in good physical condition as several miles of hiking might be required.

WANT TO HELP? For more information, visit tehcc.org or send e-mail to volunteer@tehcc.org.

SEPTEMBER 2015

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beat business bites granted

Ginny Kidwell, director of the Tennessee Institute of Public Health located at East Tennessee State University’s College of Public Health, has been awarded a major grant from the BlueCross BlueShield of Tennessee Health Foundation. The grant will allow TNIPH to continue the highly successful Regional Roadmap to a Healthier Appalachia project originally funded in 2013, Ginny Kidwell as well as allowing TNIPH to expand the Regional Roadmap project to rural counties in West Tennessee. TNIPH received a grand total of $150,000.

The TNIPH is a partnership of public and private health agencies, organizations and academic institutions determined to improve the health and well-being of all Tennesseans.

medical students turned cooks

grants galore Appalachian Sustainable Development has received a $114,000 grant from subgrantor Wholesome Wave.

This grant helps to increase purchasing of locally grown fruits and vegetables at farmers markets over the next three years. Through this grant, double dollar incentives are given to participants of Virginia’s Supplemental Nutrition Assistance Program (SNAP). Established

taking the lead With help from the Organization of Student Representatives, the Class of 2018 at East Tennessee State University’s Quillen College of Medicine raised more than $1,700 for a local non-profit through the creation of a cookbook. Recipes were collected from their peers and family members, as well as faculty, administration and staff at the medical school.

Using those recipes, they produced a cookbook published by the College of Medicine’s Department of Biomedical Communication. Containing more than 130 recipes, the group sold 180 cookbooks and presented the money raised to One Acre Café, a non-profit community restaurant.

care certified clinics East Tennessee State University’s three family medicine clinics, operated by the Quillen College of Medicine, have received national recognition for their efforts.

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tchealthyliving.com | SEPTEMBER 2015

Certified as Level 3 National Committee for Quality Assurance (NCQA) Patient Centered Medical Homes, the highest level attainable, the facilities located in Johnson

under the 2014 Farm Bill, this new grant program insures that the USDA’s National Institute of Food and Agriculture (NIFA) will allocate up to $31.5 million in funding through the Food Insecurity Nutrition Incentive (FINI) program.

Appalachian Sustainable Development is dedicated to its mission to grow food, communities and opportunities to build a thriving Appalachia.

Daniel Gouger

Rebekah Rollston

From East Tennessee State University’s Quillen College of Medicine, two students have been awarded the privilege to take on leadership roles in a national organization. Daniel Gouger, a third-year medical student at Quillen, will serve as the cultural sensitivity coordinator for the American Medical Student Association (AMSA), while Rebekah Rollston, a fourth-year medical student, will be a co-director of AMSA’s sexual health leadership course. Gouger will collaborate with other national leadership as a member of the AMSA Race, Ethnicity and Culture in Health Action Committee, and Rollston will assist in the advancement of medical education within the field of human sexuality.

City, Kingsport and Bristol are dedicated to improving health care quality. In certifying clinics, the NCQA looks at workflows, policies and procedures at a facility. The organization also evaluates how

the practice interacts with patients while at the office as well as the clinic’s communication with patients between visits.

NCQA certification lasts three years.

HE ALT H Y

dose INSIGHT | ADVICE | SOLUTIONS

Source: foxnews.com

urineeka!

Forget about the hopes of one day owning a flying car; scientists have much more important work to do! If this new study conducted by researchers at MTI and the University of California proves to be safe and effective, detecting diseases such as cancer could one day be done by a mere urine test. The new method using genetically engineered bacteria—similar to the type in yogurt—will be used to detect markers of disease in the body. Already proven to be somewhat effective in mice, scientists have admitted the work is still at an early stage. The next step? Making sure the bacteria recognizes the difference between good and bad chemicals.

SEPTEMBER 2015

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dose

syndrome shutdown A

nyone can experience toxic shock syndrome, but women are the most likely candidates. Find out what causes TSS and how to prevent it.

toxic takeover

Toxic shock syndrome is the result of toxins, released by staphylococcus or streptococcus bacteria, entering the bloodstream. It is most commonly associated with women who wear tampons, but anyone who has a staph or strep infection, skin wounds or a recent surgical procedure is vulnerable to the condition.

Tampons have caused most of the instances of TSS, and because of a tampon’s environment, leaving one in too long or using one that’s more absorbent than necessary can lead to rapid growth of the native staph in women. Tampons can also cause micro tears, which give toxins a way into the bloodstream.

So, even though anyone can potentially develop TSS, women need to take extra care when using tampons.

call a doctor

Your body takes this toxic invasion seriously. In fact, most people die when they experience the shock of low blood pressure (hypotensive shock) that occurs with TSS, because it can cause the heart and lungs to stop working.

TSS can turn into a life-threatening condition quickly, so call your doctor or 911 immediately if you have any of these symptoms and could possibly suspect TSS (recent staph or strep infection, etc):

SUDDEN HIGH FEVER

* 14

LOW DIARRHEA SUNBURN- CONFUSION MUSCLE EYE, MOUTH SEIZURES HEADACHES ACHES OR BLOOD OR LIKE RASH THROAT PRESSURE VOMITING ON PALMS REDNESS OF HANDS AND SOLES OF FEET

TREATING TSS BECAUSE IT ACTS QUICKLY, TSS WILL MOST LIKELY LAND YOU IN THE HOSPITAL, AND YOU’LL REQUIRE ANTIBIOTICS. IN SOME CASES, SURGERY IS NECESSARY TO REMOVE DEAD TISSUE OR DRAIN INFECTION. AND, IF LOW BLOOD PRESSURE LEADS TO KIDNEY FAILURE, YOU’LL NEED DIALYSIS, TOO. OBVIOUSLY, GETTING TREATED RIGHT AWAY IS MOST IMPORTANT.

poison prevention To avoid developing TSS, take the right preventive measures: SKIN WOUNDS: IF YOU HAVE SKIN WOUNDS, KEEP THEM CLEAN, COVERED AND AWAY FROM GERMS. STAPH INFECTION: TAKE ANTIBIOTICS AS DIRECTED FOR A STAPH INFECTION— YOU WANT TO KILL IT ALL SO THE INFECTION CAN’T ENTER YOUR BLOODSTREAM. TAMPONS: FOLLOW THE INSTRUCTIONS ON THE BOX, CHANGE EVERY FOUR TO EIGHT HOURS AND BUY THE ONES MADE OF COTTON OR RAYON INSTEAD OF POLYESTER. POLYESTER ENCOURAGES FASTER GROWTH OF STAPHYLOCOCCUS BACTERIA. SURGERY: TAKE ANY ANTIBIOTICS OR MEDICATIONS AS DIRECTED

BY YOUR DOCTOR, KEEP CLEAN AND FOLLOW YOUR DOCTOR’S INSTRUCTIONS FOR ALL POSTOPERATIVE CARE.

Important: If you’re wearing a tampon when you start to feel symptoms of TSS, remove the tampon right away— even before calling your doctor.

tchealthyliving.com | SEPTEMBER 2015

Sources: mayoclinic.org, webmed.com

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dose

handle your hives W hat to do when those puffy, red bumps appear out of nowhere.

hooked on histamine Allergic reactions to food, medicines, insect bites, animals, pollen, latex and allergy shots are common causes for hives. But, infections, illnesses like lupus and thyroid disease, sun exposure, exercise, stress, contact with chemicals and scratching the skin can also set off hives.

“Allergic hives and angioedema form when, in response to histamine, blood plasma leaks out of small blood vessels in the skin,” according to WebMD experts. “Histamine is a chemical released from specialized cells along the skin’s blood vessels.” Hives can flare up within minutes of coming into contact with allergens, or they can appear a few hours later.

amp up antihistamines If you break out in hives, make an appointment to see a dermatologist. These doctors can give you an allergy test, do blood work or take a skin biopsy to help determine the cause of your hives.

Although it can be hard, and even impossible at times, to find the trigger for hives, you and your doctor can work through your health and lifestyle history together.

Hives are commonly treated with antihistamines to eliminate symptoms. If you have chronic hives, it’s best to take an antihistamine every day to prevent hives from developing. If antihistamines aren’t effective, your doctor may prescribe a corticosteroid, like prednisone, to reduce your symptoms.

hinder those hives Because hives result from an allergic reaction, the best way to manage them is to avoid whatever sets them off. When that’s not possible, taking cool showers or placing cool cloths on the hives will help alleviate the itching or stinging. Also, talk to your doctor about an “auto-injector” if your allergic reactions are serious and cause shortness of breath or swelling of the throat or tongue. The injector will stop your allergic reaction and relieve swelling immediately.

Sources: aad.org, webmd.com, acaai.org, mayoclinic.org

HE ALT H Y

hives 101:

HIVES ARE ITCHY, RED BUMPS THAT DEVELOP ON THE SKIN, USUALLY INDICATING AN ALLERGIC REACTION. THEY CAN APPEAR FOR UP TO 24 HOURS, MOVE AROUND OR JOIN OTHER HIVES, FORMING “PLAQUES.” HIVES ARE COMMON, AND ANYONE CAN GET THEM. THEY WILL USUALLY FADE IN 24 HOURS, BUT NEW HIVES CAN REPLACE THEM, MAKING THEM LAST LONGER. IF YOU BREAK OUT IN HIVES FOR LESS THAN SIX WEEKS, YOU HAVE ACUTE HIVES. BUT, IF YOUR HIVES STICK AROUND FOR MORE THAN SIX WEEKS, YOU HAVE A CHRONIC CONDITION. HIVES THAT FORM DEEPER IN THE BODY ARE CALLED ANGIOEDEMA. HIVES AND ANGIOEDEMA ARE ONLY LIFE THREATENING IF THEY CAUSE SWELLING IN THE THROAT OR MOUTH.

SEPTEMBER 2015

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dose 3. NOSE RESHAPING

PROCEDURES LAST YEAR: 217,000 INSURANCE COVERAGE: IF NECESSARY TO IMPROVE BREATHING, MOST LIKELY DOWNTIME: A FEW WEEKS

under the knife S

eems plastic surgery and elective surgeries like LASIK are gaining popularity in the United States. As a matter of fact, several of the nation’s most popular surgeries from last year prove it.

Take a look.

AVERAGE COST: $4,694 RISKS: NASAL SEPTAL PERFORATION, NUMBNESS, DIFFICULTY BREATHING, DISCOLORED SKIN

4. LIPOSUCTION By making incisions into fat deposits, liposuction extracts unwanted fat from the body.

PROCEDURES LAST YEAR: 211,000 INSURANCE COVERAGE: USUALLY NONE DOWNTIME: ONE OR TWO WEEKS AVERAGE COST: $3,099

RISKS: CHANGE IN SKIN SENSATION, DAMAGE TO NERVES AND DEEPER ORGANS OR MUSCLES, CARDIAC AND PULMONARY COMPLICATIONS, CHANGE IN PIGMENTATION, ASYMMETRIES, LOOSE SKIN, WORSENING CELLULITE

5. EYELID SURGERY 1. LASIK SURGERY Reshaping the eye typically results in 20/20 vision without the need for glasses or contact lenses.

PROCEDURES LAST YEAR: 693,000 INSURANCE COVERAGE: USUALLY NONE DOWNTIME: UP TO SEVERAL WEEKS

AVERAGE COST: $1,500-$3,500 PER EYE RISKS: TEMPORARY DISCOMFORT, VISION DISTURBANCES, LIGHT SENSITIVITY, DRY EYES, CORNEAL COMPLICATIONS, UNDER OR OVERCORRECTION

2. BREAST AUGMENTATION Patients can choose saline or silicone implants or to transfer fat from other parts of the body to the breasts.

PROCEDURES LAST YEAR: 286,000 INSURANCE COVERAGE: USUALLY NONE DOWNTIME: TWO OR MORE WEEKS

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AVERAGE COST: $3,078 RISKS: WRONG IMPLANT POSITION, CHANGES IN SENSATION OF NIPPLE OR BREAST, IMPLANT LEAKAGE OR RUPTURE, FLUID BUILDUP

Believe it or not, surgically fixing saggy, puffy eyelids is a thing. This surgery removes excess muscle, skin and fat deposits and lifts and tightens the skin around the eyes.

PROCEDURES LAST YEAR: 207,000 INSURANCE COVERAGE: IF MEDICALLY NECESSARY, MOST LIKELY DOWNTIME: LESS THAN ONE WEEK

AVERAGE COST: $2,874 RISKS: DRY EYES, DIFFICULTY CLOSING EYES, EYELID ROLLING OUTWARD, TEMPORARY PULLING DOWN OF LOWER LID, CHANGE IN VISION

6. FACELIFT This procedure involves lifting facial muscles, trimming away excess skin and fat and creating smoother contours to combat signs of aging.

PROCEDURES LAST YEAR: 128,000 INSURANCE COVERAGE: USUALLY NONE DOWNTIME: DETERMINED BY YOUR SURGEON

AVERAGE COST: $6,550 RISKS: HAIR LOSS AT INCISION LINE, INJURY TO FACIAL NERVES, NUMBNESS, CARDIAC AND PULMONARY ISSUES, DISCOLORED SKIN

* Pricing varies by region, doctor, medical needs, etc. Sources: enhancemyself.com, surgery.org, plasticsurgery.org, realself.com, allaboutvision.com, statista.com

Rhinoplasty surgery involves adding or removing cartilage, straightening a deviated septum, reshaping nostrils and sculpting a nose’s structure. Leave with a nose that fits to the proportions of your face while also improving your breathing.

Source: Text provided by Professional Compounding Centers of America website http://www.pccarx.com/what-is-compounding/specialty-compounding/pain-management-compoundin

Don’t Let Chronic Pain Keep You From Enjoying Life It can take the form of a stress-induced headache, a muscle group strained from sports activities or be the result of an injury at work or an automobile accident. For some, pain can be chronic in nature and something they live with on a daily basis.

Pain is the most common symptom for which individuals seek medical help. Acute pain can easily evolve into chronic pain, which can become difficult to treat. Many commonly prescribed, commercially available pain relief medications help the symptoms associated with chronic conditions such as arthritis, fibromyalgia, migraine headaches and other nerve and muscle pain, but they can also result in unwanted side effects such as drowsiness, dizziness or stomach irritation. Many patients taking these medications come to accept these conditions as part of daily life, but they may find a better solution through pharmacy compounding.

Compounding is the art and science of preparing customized medications for patients. It provides valuable benefits to those for whom pain management has become a way of life. Every individual is unique, and the types of pain experienced can be equally diverse. By working with a compounding pharmacist, your health care provider can prescribe treatments tailored specifically for your pain management needs.

Many patients experience stomach irritation or other unpleasant side effects from taking pain medication. Some have difficulty taking the medication in its commercially available form. Instead of a capsule or tablet, pain medications often can be compounded as dosage forms such as a topical gel or cream that can be applied directly to the site of the pain and absorbed through the skin. Such dosage forms may bypass the gastrointestinal tract, providing optimal results with less GI irritation and help patients who have difficulty swallowing pills, removing yet another source of aggravation.

Let Anderson Compounding Pharmacy work with you and your doctor to find the best way to control your chronic pain.

PROMOTIONAL FEATURE

310 BLUFF CITY HWY. BRISTOL, TN 37620 (423) 764-4136 / ANDERSONCOMPOUNDING.COM

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l l a F un for

f

Fun

All

for By

Leigh Ann Laube

Tennessee’s popular autumn events g n i r u d e g a t s center e k a t y istor h d n a music , s l a Festiv 20

tchealthyliving.com | SEPTEMBER 2015

Each year, as autumn ushers a coolness

and beauty to the Appalachians, thoughts turn from suntans, beaches and amusement parks to activities closer to home.

Fall in Northeast Tennessee means music festivals that celebrate the area’s

heritage. It means history coming alive. It means carving pumpkins, enjoying fall activities on local farms and celebrating local farmers. It means bonfires to gather around. But most of all, it means spending time with family and friends.

Bristol Rhythm & Roots Reunion Bristol, Sep. 18-20 Nashville may be country music’s capitol, but Bristol is its birthplace.

It was on State Street in downtown Bristol in 1927 that talent scout Ralph Peer made the very first country music recordings for Victor Talking Machine Company. Each year, during the third weekend in September, the Bristol Rhythm & Roots Reunion celebrates Bristol’s music heritage, filling the streets of downtown Bristol with more than 100 performances and featuring the best in Americana, country, bluegrass, old-time, Piedmont Blues, Celtic and progressive Appalachian music.

(423) 573-1927 bristolrhythm.com

PHOTO BY NEILSTAPLES

Music on the Square Jonesborough, Sep. 4, 11, 18, 25 Every Friday night in September, Tennessee’s oldest town hosts free outdoor music. Music on the Square is Americana at its best, with live performances by local and regional bands, storytellers, poets and performance artists.

(423) 753-1010

Here are a few of the season’s

BEST events you won’t want to miss.

Lakeside Concert

Johnson City, Sep. 13 The Johnson City Symphony Orchestra opens its season with its annual outdoor Pops concert at Winged Deer Park. Admission will be a can or bag of pet food for donation to local animal shelters.

(423) 926-8742 jcsymphony.com

An Overmountain Victory Piney Flats, Sep. 24 In 1780, the Overmountain Men camped at Rocky Mount on their way to King’s Mountain. Each year, members of the Overmountain Victory Trail Association recreate this historic march by traveling in the footsteps of those men as they headed toward South Carolina and an important victory in the American Revolution. Join them around the campfire at 7pm as they tell that dramatic story.

(423) 538-7396 rockymountmuseum.com

musiconthesquare.com

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Abingdon Crooked Road Music Fest Abingdon, VA, Sep. 25-28 The Abingdon Music Experience, in conjunction with The Crooked Road, presents the Abingdon Crooked Road

Music Festival at Heartwood: Southwest Virginia’s Artisan Gateway. It’s a celebration of bluegrass and traditional music from The Crooked Road, a driving route through the Appalachian Mountains that connects major heritage music venues in the region. abingdon-crookedroadmusicfest.com

Spotlight On:

43rd National Storytelling Festival Oct. 2-4

O

PHOTO BY WWW.FRESHAIRPHOTO.COM

Jonesborough, n a warm October weekend in 1973 in historic Jonesborough, the first National Storytelling Festival was held. Hay bales and wagons were the stages, and audience and tellers together didn’t number more than 60. It was tiny, but something happened that weekend that forever changed the little Tennessee town.

Now, the first full weekend in October means one thing in Northeast Tennessee— it’s time to experience the magical world of storytelling. The 43rd annual National Storytelling Festival will be held October 2 through 4.

“I think it’s the basic element of human communication—people listening to storytellers. We have in our brochure… that it seems unlikely that thousands of people can be mesmerized by a story. But really, that’s what happens,” explains Susan O’Connor, director of programs for the International Storytelling Center.

“The bulk of the audience is adults. They put down their computers and iPhones and technology and just listen. It’s a learning weekend as well. You hear from other cultures, and you understand just how much we all have in common.”

Here’s how it works: Large, circus-type tents are erected in downtown Jonesborough, with general admission seating provided in each tent.

Attendees simply choose which performances they want to attend. The tents are all within easy walking distance of each other. When you pick up your tickets at registration, you will be given a festival program, which will include the daily schedule and a map of the festival grounds.

Regular festival programming is 10am to 10pm Friday and Saturday, and 10am to 4:30pm, Sunday.

Featured tellers will include Charlotte Blake Alston, Andy Offutt Irwin, Eth-Noh-Tec, Bil Lepp and Donald Davis.

“Our event features two dozen professional storytellers, so the entertainment is really world class,” O’Connor says. “These people are at the top of their game. The quality of the performances is top notch.”

The first storytelling festivals focused on Appalachian tellers, O’Connor explains.

“The festival was founded by Jimmy Neil Smith, who’s a resident of Jonesborough. When he began that, there wasn’t really such a thing as a professional storyteller. It created what’s known as the professional storyteller,” she says.

The Storytelling Festival is acclaimed as one of the Top 100 Events in North America. The first festival sparked a renaissance of storytelling across the country and the National Storytelling Association became the center of an ever-widening movement. Storytelling organizations, festivals and educational events have popped up all over the world.

For more information, call (423) 753-2171 or visit storytellingcenter.net/festival

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Stories from the Pumpkin Patch Johnson City, Oct. 17 Listen to stories, take a hayride around the historic grounds of the Tipton-Haynes State Historic Site, tour the haunted house, explore the woods and cave, play games and make crafts during daylight hours. Enjoy a hot dog roast with all the trimmings.

(423) 926-3631 tipton-haynes.org

Scary Stories at Fort Watauga Elizabethton, Oct. 29 Strange things happen around All Hallows Eve, especially at an old fort by the river. Bring the family and enjoy tales of woe and terror, the weird and macabre, with a touch of wit thrown in for good measure.

(423) 543-5808 sycarmoreshoalstn.org

Elizabethton, Sep. 11-13 Join clans and family societies to celebrate Appalachia’s Celtic heritage. The weekend will offer dance, music, food, vendors, demonstrations, lectures and reenactments of 18th and 19th century heritage.

(423) 543-5808 sycamoreshoalstn.org

Sorghum & Apple Festival Johnson City, Sep. 19 Visitors to Tipton-Haynes Historic Site can participate in old-fashioned sorghum making, watch demonstrations of flax scutching, listen to local bluegrass and country music, see the mules and enjoy open hearth cooking and other old-time activities.

(423) 926-3631 tipton-haynes.org

Overmountain Victory Trail March Elizabethton, Sep. 25 Members of the Overmountain Victory Trail Association have recreated the historic march to King’s Mountain since 1975. On September 25, marchers will cross the Watauga River at Sycamore Shoals, just as the Overmountain Militia did 235 years ago.

(423) 543-5808 sycamoreshoalstn.org

Overmountain Victory Trail Celebration Elizabethton, Sep. 26-27 Visit Sycamore Shoals State Historic Area to see an

encampment by the Overmountain Militia just before the Battle of King’s Mountain in 1780 in which they defeat Loyalist forces under Col. Patrick Ferguson.

(423) 543-5808 sycamoreshoalstn.org

Big Stone Celtic 2015

Big Stone Gap, VA, Sep. 25-26 Modeled after small town festivals that take place throughout the European Celtic nations, Big Stone Celtic 2015 takes place in a variety of venues clustered around downtown. Focusing on the games, foods, dances, music and songs of the seven nations, the festival promotes the strong connection between Celtic and Appalachian culture. The event will also feature the “Tour de Cracker’s Neck,” a 26mile bike race.

(276) 523-5097 bigstoneceltic.com

Battle of Blountville

Oktoberfest

Kingsport, Oct. 3 The Kingsport Oktoberfest embraces our German influences with a celebration of German heritage and fun for everyone.

Enjoy a craft bier garden, beer university, live music, football & bier haus, a nighttime 5K, a weiner dog “Brat Trot” race, a food court, events for kids and a craft artisan market. kingsportoktoberfest.com

PHOTO COURTESY ROCKY MOUNT STATE HISTORICAL SITE

14th annual Sycamore Shoals Celtic Festival

Blountville, Oct. 9-11 The Old Hawley Farm will host Confederate and Union encampments, infantry and artillery demonstrations, period music and vendors in celebration of the original Battle of Blountville, held on September 22, 1863.

(423) 323-4660 battleofblountville.com

Spirit of the Harvest Piney Flats, Oct. 24 Join the Cobb family and their friends as they celebrate the harvest with living history demonstrations like hearthside cooking, salt making, storytelling and living history tours (423) 538-7396 rockymountmuseum.com

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PHOTOS COURTESY OF VIRGINIA DEPARTMENT OF CONSERVATION AND RECREATION

Lighting of the Tunnel Duffield, VA, Sep. 26 Take a seven-minute lantern-lit chairlift ride down to Natural Tunnel. Gather near the campfire, roast marshmallows and listen to local musicians, or tour the Carter Cabin.

(276) 940-2674 dcr.virginia.gov/state-parks/ natural-tunnel.shtml

Spotlight On:

38th Annual Unicoi County Apple Festival Oct. 2-3

W

Erwin, hether you prefer apple butter, apple cake, apple fritters, apple pie, apple jelly or applesauce—or maybe you love them all—there’s no better place to get your apple fix than at the 38th Annual Unicoi County Apple Festival.

And if you don’t love apples, don’t worry. There’s much more to eat than just apples, and there’s plenty of activities to keep you satisfied.

The festival will be held from 8am to 8pm, Oct. 2 through 3, in Erwin. It draws more than 110,000 annual attendees and has been consistently named one of the Southeast Tourism Society’s Top 20 events in the southeast. It’s also a three-year winner of the Northeast Tennessee Tourism Association’s Pinnacle Award. This year’s festival will include more than 350 arts and crafts vendors, three food courts, three entertainment stages, the NFS 4-Mile Race, Farm Bureau Tennis Tournament, Erwin Record Photography Contest, the Chamber of Commerce Cooking Contest and the Apple Dumpling Contest.

There’s a lot going on every year, but the goal is always the same: to support the area’s apple growers, says Tourism Director Dawn Edwards. At the first festival, local apple growers were invited to sell their crops, while live entertainment was provided by Old Joe Clark, a Unicoi County native and performer on the Renfro Valley Barn Dance.

To find out more, call (423) 743-3000 or visit unicoicounty.org/apple-festival

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Fall for Downtown Folk Fest and Down Home Jamboree

37th Annual Wise County Famous Fall Fling

Kingsport, Sep. 25-27 Come usher in the fall season and celebrate the mountain heritage of Northeast Tennessee and Southwest Virginia with arts and crafts, food, live bluegrass and folk music, performances at LampLight Theatre by Pocket Full of Seeds, a petting zoo and activities for kids.

(423) 343-1766

Wise, VA, Oct. 10-11 Held in downtown Wise and on the lawn of the historic courthouse during the peak of fall colors, the Fall Fling features crafts, food, music ranging from banjos to bagpipes, contests, a 5K race, and the Anything Apples Contest.

(276) 328-6842

lamplighttheatre.com

Hawkins County Heritage Days Rogersville, Oct. 9-11 Heritage Days is a traditional community celebration of Rogersville’s unique heritage. The festival showcases traditional music, storytellers and dancers; offers demonstrations of pioneer skills, antique quilts, cars and farm equipment; and features a juried craft show, a chili cook-off and the antique car cruise-in.

(423) 272-1961

wisefallfling.com

Whitetop Mountain Sorghum Molasses Festival Whitetop, VA, Oct. 11 Enjoy music, food, molasses, arts and crafts and apple butter making, all at the fire hall in Whitetop.

(276) 388-3779 mtrogersvfd-rs.com

rogersvilleheritage.org

Here are a few additional local corn mazes to get lost in:

Beck Mountain Corn Maze

Fender’s Farm

Stickley Farm

110 Corn Maze Lane, Elizabethton (423) 747-1190

254 Highway 107, Jonesborough (423) 753-4469

531 Timbermill Pvt Drive, Bluff City (423) 360-4809

beckmountaincornmaze.com

fendersmaze.com

thestickleyfarm.com

Spotlight On:

Cleek Farms Corn Maze

I

t’s believed that modern corn mazes came about in the mid-1990s. A simple—or perhaps, complicated—maze cut out of a corn field offers the public a chance for some cool, autumn fun, and it gives farms a way to create tourist income.

Corn maze designs vary. Some tell stories or portray a particular theme. A walking path usually goes through the whole pattern, and it’s up to you to find your way out. If the maze is haunted, it can be particularly challenging to avoid zombies and other unsavory characters and find your way out in the dark.

Cleek Farms in Kingsport jumped on board five years ago. They hire a company out of Pennsylvania to take their maze idea—in this year’s case, a dairy theme—create the maze on computer, then take the farm’s GPS coordinates and cut the maze in late summer.

“When you’re looking at five or six acres, you can design your own, but you can tell them what theme you want to go with and they design it,” explains Kay Vanover, who grew up on the farm that has been in her family since 1938. “We have someone come in and cut it for us. We’re still working the farm, and we’re still putting up hay and doing all the other things and taking care of the cows. That’s a full time job in itself, aside from taking care of the corn maze.”

Local farms offer much more than just the maze. There may be hayrides, fire pits to roast marshmallows, corn hole games and fall décor for sale. Cleek has live music each Saturday night during the corn maze season.

“You can get out in the cooler air,” Vanover says. “It’s like going to the mountains and looking at the leaves. It’s a fall activity that draws you in.”

Want To Go? 2233 Cleek Road, Kingsport, (423) 765-3123, cleekfarms.com

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CAMPING

ZIPLINE MARATHON

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YOUR OWN

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Adventure SEP

By Debra McCown

OCT

SEPTEMBER AND OCTOBER ARE A PRECIOUS CHANCE TO MAKE THE MOST OF A FEW GORGEOUS WEEKENDS

BY ENJOYING OUTDOOR ACTIVITIES WITH FAMILY AND FRIENDS.

PHOTO COURTESY OF SKY VALLEY ZIP TOURS

AS THE SUMMER HEAT WANES AND THE LEAVES START TO CHANGE, IT’S THE PERFECT TIME OF YEAR TO GET OUTSIDE AND TRY A NEW ADVENTURE!

e ipto

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ITH THE PERFECT BLEND OF ADRENALINE AND SCENIC MOUNTAIN VIEWS, ZIPLINING CONTINUES TO GROW IN POPULARITY. IF YOU’RE LOOKING TO TRY IT OUT, THERE ARE AT LEAST FOUR OPTIONS WITHIN ABOUT AN HOUR’S DRIVE OF THE TRI-CITIES, RANGING IN PRICE FROM $20 FOR THE SIMPLEST COURSE TO $90 FOR THE MOST EXTREME. “We get a lot of bucketlisters, especially in the fall; we call that bucket list season,” says Chuck Pickard, manager of the Creeper Trail Zipline, which is located at the top of the Virginia Creeper Trail. “Retirees will come for the leaves, and then they’ll do the zipline.”

Pickard’s four-cable course is one of the smaller zipline attractions in the area and is often booked through local bicycle shops in conjunction with the trail.

The other small one— and the most centrally located for the Tri-Cities— is at the Stickley Farm,

which is better known for its fall-themed activities.

Director Nick Stickley says the 1,100-foot zipline offers visitors a bird’s eye view of the corn maze.

In North Carolina, two larger zipline attractions offer a combination of scenery and speed.

“It gives a family or individuals the opportunity to get outside, to experience nature and to do it at height,” says Jack Sharp, owner and operator of Sky Valley Zip Tours.

“It’s not like driving in your car looking out ZIPLINE

BACKPACKING

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Bluff City, TN (423) 360-4809 • thestickleyfarm.com

Weight limits: 75-250 pounds Open: Weekends, September 26 through November 1

Other activities: Corn maze, hayride, pumpkin patch, jump pillow

CREEPER TRAIL ZIPLINE Whitetop, VA (276) 388-2817 • creeperzipline.com Cost: $25 Minimum age: 6

Hours: Weekdays 10am–4pm, weekends 9:30am–4pm

Weight limits: Must be Other activities: under 250 pounds Biking the Virginia Open: Daily through Creeper Trail October

SKY VALLEY ZIP TOURS

Blowing Rock, NC (855) 475-9947 • skyvalleyziptours.com Cost: $79 Minimum age: 10 Weight limits: 70-250 pounds Open: Daily through the last Saturday in November

Hours: 9am-5pm, with tours beginning each hour Other activities: Course includes an ATV ride, rappelling and a scenic swinging bridge

HAWKSNEST ZIPLINE Seven Devils, NC (828) 963-6561 • hawksnestzipline.com Cost: $80 for hawk course, $90 for eagle course

course, 80-220 pounds for eagle course

Minimum age: 5 for hawk course, 8 for eagle course

Hours: Tours at 10am, 12pm, 2pm and 4pm

Weight limit: Under 250 pounds for hawk

Open: Daily

Other activities: Snow tubing in the winter

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Cost: $20 first ride, Hours: 6-11pm Friday, $10 each additional ride 12-11pm Saturday, 1-6pm Sunday Minimum age: 8

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ZIPLASH AT STICKLEY FARM

OUT

the window; you’re out there looking at a view, but you’re part of it.”

Sky Valley, which includes some long cables across a scenic gorge, is designed to give people an adventure in the heart of the Appalachian wilderness, says Sharp, featuring not only ziplines through and above the trees but also a vertical descent down a 45-foot rock face and trek across a 120-foot bridge above a cascading waterfall.

The course is especially popular this time of year, he says, with leaf season beginning in late September and peaking typically around the second week of October.

Both he and Ryan Cottom, at nearby Hawksnest Zipline, stress that safety is a priority and require “ground school” to talk participants through the process and a couple of low-to-the-ground cables at the beginning.

“We have two guides with them all the time,” Cottom says. “One guide will send them on each cable, and one guide will catch them on each cable.”

Hawksnest offers two courses: the beginnerfriendly hawk course and the more advanced eagle course.

Both offer 360-degree mountain views over rivers, lakes and forests.

“A lot of it is people overcoming their fear of doing something like this,” Cottom says. “They feel like they’ve accomplished something at the end of it almost.”

BUCK

H

AVE YOU ALWAYS WANTED TO TRY ROCK CLIMBING, RAPPELLING, CAVE EXPLORING OR BACKPACKING? YOU CAN DO ALL OF THESE THINGS LOCALLY WITH THE HELP OF A KNOWLEDGEABLE GUIDE, AND THE BEST PART IS IT COSTS NEXT TO NOTHING. We spoke with Aaron Gong, founder of the Johnson City-based Natural Sports Organization, about this five-yearold community group’s mission—and how easy it is to get outside and do something adventurous.

Q:

How did the Natural Sports Organization get started?

I thought about how expensive it is to go rock climbing or backpacking, and I thought if everybody in the community chipped in five or six bucks and we had some community gear that we loaned out, then everybody could try

something out before they invested so much money into it—and we could also bring the outdoors to a wider range of people that might not otherwise do it on their own.

Q:

What about people who’ve never tried any of these activities before?

We try to cater to every skill level—especially beginners. We wanted to make a welcoming group that anyone of any skill level could come and participate in. It doesn’t matter if you’re overweight; if you want to go rock climbing, there’s a rock for you. It doesn’t matter if you’re scared of the water; if you want to try your first kayaking trip, we’ll walk you through it. That’s the kind of group I wanted to make: to make the outdoors more inviting to anyone and everyone who might have an interest.

PHOTO COURTESY OF NATURAL SPORTS ORGANIZATION

Q:

This sounds awesome. How many members do you have, and what does it cost?

We have about 500 members. Dues are $5 a year, and we just charge that to maintain the website and gear, which everybody has access to. Ninety-five percent of the events are absolutely free, but every now and then we’ll do something where there’s a fee involved.

Q:

Who leads the activities?

We have some amazing people who have joined the

group and have really taken to sharing their knowledge with other people.

Anyone can lead a group, so long as you’re qualified to lead it.

Q:

Is this something we can do as a family?

We’re kid-friendly, and we’re also petfriendly. If it’s not stated otherwise, then children and pets are welcome. Everyone of any physical condition is welcome. It doesn’t matter if you have physical limitations or mental limitations; you are welcome.

But you also have to use a little bit of common sense: If you have a broken arm, you’re not going to be able to go rappelling.

Q:

How old do kids have to be to participate?

Children are welcome to attend any event that both the trip leader and parent agree that they feel comfortable bringing that child to.

Q:

What if I’m miserably out of shape, or a little nervous about trying a new outdoor activity?

I myself am a pretty big guy, and I love to go rock climbing. I can’t climb what my friends can climb, but I go anyway; I show up, and I climb the easier rocks. We try to cater to everybody, and we also try to cater to the least able—especially when caving and backpacking. If someone goes into a cave and they get freaked out or they can’t handle it, then we leave. We either all leave, or if the

BACKPACKING MARATHON

How do I know if I can really do this stuff?

What you can do is only limited by what you decide that you can do; the human body is designed to walk.

I’m a 300-pound man—I’m a pretty good-sized guy— and I go on these overnight backpacking trips, and I go rock climbing, and I go caving, and I’m perfectly capable of doing all those

Q:

So how do we sign up?

The first thing you need to do is join the meetup website, at meetup.com/ cavehikeclimb. Once you join there, we encourage you to join our Facebook group.

The Facebook group doesn’t post events, but it is there for discussion. On the meetup site, they’ll post a list of events, and all you have to do is pick an event that interests you and RSVP for it. You can join any event in the next 30 days and come try it out without paying dues.

AC E R OA D R

N T R A IL R U

YS A W F O LOTS RUN TO

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HE TRI-CITIES ALSO HAS A GOTO PLACE FOR RUNNING EVENTS, AND THEY’RE SURPRISINGLY DIVERSE—WITH EVERYTHING FROM TRADITIONAL ROAD RACES TO LONG-DISTANCE TRAIL RUNS TO EVENTS THAT COMBINE RUNNING WITH OBSTACLES OR LOCAL HISTORY. The running events listing for the Tri-Cities is maintained by the State of Franklin Track Club, which can be found online at runtricities.org.

Most races cost around $25 (T-shirt included), and group runs are free.

“There are a lot of people who run for the health benefits—trying to get a cardio workout.

A lot of people are in it for the competition,” says Jason Tipton, president-elect of the State of Franklin Track Club, the main running organization in the Tri-Cities. “There’s also a lot of group runs—events that take place every week where part of it is a social gathering; it’s just an opportunity to run with friends.”

Tipton says there are a lot of stories of unlikely runners—people who decided to try running in an effort to lose weight or get in shape who ultimately developed a passion for the sport.

He says fall is a great time of year for running in the Tri-Cities, with cool weather, great events and changing leaves. Here’s a sampling:

patrimonio designs ltd / Shutterstock.com

Q:

things because I never told myself I couldn’t. If you think you can do it, we’ll try it with you, and if you can’t, we’ll come back with you.

PHOTO COURTESY OF NATURAL SPORTS ORGANIZATION

group is large enough to break up, then we’ll send a group of at least five or six people out to help that person out.

If you want to go rappelling and you’ve never been, and you go over the edge and you just chicken out and you can’t, nobody will make fun of you.

EASTMAN ROAD RACE

DUCK ISLAND FALL MILE

Kingsport, September 12

Warriors Path State Park, October 4

One of the biggest races of addition to the 10K road the year in the Tri-Cities, this race, including a 2-mile event has a lot going on in walk/run and other activities.

This is a free mile run for kids and adults.

RHYTHM & ROOTS REUNION 5K

Elizabethton/Piney Flats, October 10

Bristol, September 19 Tour two states in a Rhythm & Roots music downtown Bristol race that festival and includes a onecoincides with the legendary day festival pass.

OVERMOUNTAIN VICTORY RUN This scenic 10-mile course soldiers. You may encounter along the Watauga River and historical characters along Boone Lake was also walked the way.

by Revolutionary War

MUD, SWEAT, AND CHEERS

SUSAN G. KOMEN TRI-CITIES RACE FOR THE CURE

Kingsport, September 19

Kingsport, October 25

Part of the obstacle-racing trend that’s caught on nationwide, this mud race

can be done individually or as a team. It also includes a mini mud run for kids.

BAYS MOUNTAIN TRAIL RUN Bays Mountain Park, September 26 This is a challenging 15-mile trail race on a scenic loop

course at Bays Mountain Park, a popular local race venue.

This 10th anniversary event kids’ races and raises money includes a 5K race, a fun run, for breast cancer research.

HAUNTED HALF MARATHON Kingsport, October 31 This half-marathon can be completed individually or as a team—and in costume! It

coincides with Kingsport’s “Rockin’ the Hallows” festival.

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T H E EART H DI E T: your life.

How natural i e n t s e i g c d ng re an ch an

I

t’s said that experience is the best teacher.

When you can take what you’ve learned from your experiences and use it to help others, the rewards are endless.

That’s precisely what happened with Liana WernerGray, who lectures and teaches about natural healing using a healthy diet and lifestyle. The author of The Earth Diet: Your Complete Guide to Living Using Earth’s Natural Ingredients, published in 2014, Liana knows firsthand how food choices impact our lives.

The Australian native was named Miss Earth Australia

by People’s Choice in 2009 in the third-largest beauty pageant in the world. Shortly

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BY CYNTHIA MCFARLAND

thereafter, at just 21 years of age, Liana was diagnosed with a precancerous tumor in her throat.

For four years prior, Liana lived on what could only be described as a “junk food” diet, often consuming greasy burgers, pizza, chips and candy. Like many people, she was caught in a downward spiral of food addiction, craving the temporary “high” of processed foods but hating the way her body felt afterward and her lack of energy.

Today, Liana credits the tumor diagnosis as the wakeup call that changed her life. Determined to regain

her health, she knew she had to completely change her lifestyle. Liana began drinking fresh vegetable juices, herbal teas and healthful soups. For about a month, she felt even worse as her body detoxified.

Undaunted, she continued to replace her former junk food meals with healthy, nutrientrich alternatives, excited to create recipes that allowed her to still enjoy her favorite tastes and textures. Not only did she feel better and have more energy, but within three months, the tumor in her throat dissolved completely.

Then, in 2012, Liana’s mother was diagnosed with

advanced breast cancer in both breasts. Liana created a program for her mother following the same daily juicing and recipes she had used to turn around her own health. Incredibly, within four months, her mother’s health was restored; she remains cancer-free today.

As a direct result of these powerful experiences, Liana knew she had to share the recipes and lifestyle basics that brought about such remarkable changes.

After writing The Earth Diet, she began traveling and lecturing, eager to share the knowledge of how plantbased and natural foods can dramatically help people with

cancer, heart disease, diabetes, depression, acne, obesity, addictions and more.

“I developed the recipes myself based on my cravings and requests of other people. I had a nutritionist calculate the nutritional values and some serving sizes were adjusted. On The Earth Diet, we don’t count calories; it’s about nourishing the body. The Earth Diet recipes show high levels of vitamin C, vitamin A, vitamin E, magnesium, iron, protein, calcium and manganese, which is no surprise since they all use real, clean ingredients. Getting so much nutrition in one meal and drink is so exciting,” says Liana.

Not only does The Earth Diet contain over 100 recipes, it’s also packed with lifestyle tips and suggestions on how to shift out of toxic habits. Lest you fear it’s all about vegetables, rest assured there are recipes for meat-lovers, too. The book is surprisingly all-inclusive, featuring easy-to-follow recipes for everyone from the hardcore raw vegan to happy carnivores. Whatever you’re craving, the book includes ways to “upgrade” it, so you get more energy from what you eat. You’ll find specific guidelines on how to increase your energy, lose weight and boost your immune system. If you’re interested in juice cleansing, that’s included, as well. And not to worry, there’s an entire chapter devoted to desserts.

“I used to eat chocolate every day, but it included dairy, refined white sugar, soy, gluten and preservative (GMO) ingredients. It was extremely draining because I would get a sugar high and then crash,” recalls Liana. “Once I swapped this out for making my own raw chocolate using simple ingredients like cacao, honey or maple syrup and nuts, I upgraded the nutrition I was getting from chocolate. Raw chocolate was a major part in my healing and health transformation.”

Liana realizes many people will find it challenging to go “cold turkey” and immediately cut out all processed and junk food. The key, she says, is balance.

“The biggest mistake people can make is eating too many foods that are depleted or have no nutrition at all—and then not balancing it out. A focus on quick convenience foods comes at a high price when we eat too much gluten, junk foods, non-organic meats, sodas, candy made with corn syrups, preservatives, chemicals and balance it out with real that are depleted don’t foods that alkalize the body,” or have no she explains. “We have a responsibility to our bodies nutrition at all...”

“The biggest mistake people can make is eating too many foods

After writing The Earth Diet, she began traveling and lecturing, eager to share the knowledge of how plant-based and natural foods can dramatically help people with

cancer, heart disease, diabetes, depression, acne, obesity, addictions and more.

that, if we eat junk foods, we must drink a fresh juice, vegetable or lemon water afterward to help cleanse out those toxins.”

If you indulge in eating toxic foods, she emphasizes the importance of balancing that out each day by drinking lemon water, fresh juice, eating raw foods and fresh whole foods that come straight from nature and “oil pulling” (swishing a tablespoon of edible oil around in your mouth for about 15 minutes and then spitting it out).

Once the body becomes acidic—which happens when we eat processed, low-nutrient foods—it is more prone to disease.

The Earth Diet is all about making healthier choices and nourishing your body with optimum nutrition that tastes great. Liana finds more and more people are acknowledging that the path to health comes through what we’re eating.

“When people begin this lifestyle, the results show immediately, and so they start believing right away,”

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31

Liana notes. “It goes against nature to live this way and not experience positive results. It’s very hard to eat so well and not feel better.

For the people who are really skeptical, I say, ‘Try it even just seven days and see how you feel afterward.’ The more nutrient-rich foods they eat loaded with antioxidants, the more it will boost their immune system so the body can heal what it needs to.

It’s a different process for each person.”

Liana is a firm believer that our bodies have an inner wisdom about what they need for health.

“I’ve noticed people get results and transform their health when they are given permission to eat what their body is craving but follow the guidelines of making sure it is as natural as possible,” she notes. “Sometimes people might crave carrots for six months, and then they’ve gotten all the nutrients the body needs from it and may move on to eating an avocado every day.”

She recommends people have these three daily staples every day to ensure their base levels of nutrition are covered: 1: Lemon water (freshly squeezed juice of one lemon in 2 cups water) 2. Fresh juice 3. One whole raw fresh food (for example, carrot, avocado, banana, etc.)

She also recommends eating fresh, whole foods in their natural state that haven’t been sliced, diced or packaged. For example:

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Coconut Basil Sweet Potato Fries

• • • • • • • •

1∕₃

cup extra-virgin coconut oil

2

large sweet potatoes, cut into shape of French fries

½

cup fresh basil (or dried basil)

½

cup dried, shredded coconut

Avocados Oranges Bananas Apples Carrots Celery Hemp seeds Fresh blueberries

• Sunflower seeds • Pineapple • Coconut water straight from the coconut

Heat coconut oil in frying pan. When sizzling, add sweet potato fries, stirring until each is coated with oil. Let cook, flipping periodically, until golden brown (3 to 5 minutes). After fries have browned, gradually add basil and shredded coconut. Continue cooking until desired crunchiness (or softness) is achieved.

Liana’s message is simple: Health is a choice we make every day. With tasty, satisfying recipes and inspiring tips, The Earth Diet makes this more than doable.

“Just make one improvement each day, anything that moves you closer toward good health,” Liana encourages. “Remember that we never arrive at a place where we’re ‘done.’ Health is a constant, ongoing process, so just start!”

TOP 5

Foods for Weight Loss

Beets Kale Cucumber Lemon Grapefruit

TOP 5 HIGH-PROTEIN

Foods for Meat Eaters

Baked Crusted Salmon 1 ½ pounds skinless salmon, cut into 4 pieces 1

cup walnuts blended to a meal

1

teaspoon sage

1

teaspoon thyme

½

teaspoon salt

4

tablespoons coconut oil

Preheat oven to 380ºF. Prepare baking sheet with parchment paper or thin coating of coconut oil.

Mix walnut meal, sage, thyme and salt in bowl. Brush salmon fillets with oil. Press each fillet into walnut mixture to coat on both sides. Place on baking sheet.

Bake for 7 minutes, turn over and bake another 7 minutes, or to desired doneness.

“Just make one improvement each day, T H E EART H DI E T: anything that moves you closer toward good Want to Learn More?

Visit theearthdiet.com health.”

(Recipes from The Earth Diet: Your Complete Guide to Living Using Earth’s Natural Ingredients)

Editor’s Note: Always be sure to consult your doctor before beginning a new diet or exercise regimen, and never discontinue medication without doctor approval.

TOP 15 NUTRIENT-DENSE

Fruits

Strawberries Blackberries Plums Raspberries Blueberries Papayas Oranges Cantaloupes Kiwis Watermelon Peaches Apples Cherries Pineapples Apricots

Chicken Red meat Fish Shrimp Eggs

TOP 10 HIGH-PROTEIN

Foods for Vegans Hemp seeds Pumpkin seeds Peanuts Almonds Lentils Quinoa Kale Chickpeas Beans Rice

TOP 10 NUTRIENT-DENSE

Vegetables Radishes Bean sprouts Red peppers Radicchio Turnips Carrots Cauliflower Artichokes Tomatoes Butternut squash

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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 accidental 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 turn to 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.

3114 Browns Mill Road Johnson City, TN, 37604 (423) 631-0432

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

• Abdominoplasty/Tummy Tuck • Breast Augmentation • Breast Lift/Mastopexy Surgery

• Eyelid & Forehead Lift • Facelift • Liposuction • Rhinoplasty and Otoplasty • Skin Rejuvenation Techniques

www.wrchope.org

Facelift Surgery?

Facelift surgery is a broad phrase that can encompass anything to do with restoration of the changes associated with facial aging. Facelift surgery is almost always performed as an outpatient and involves release of the skin from the underlying muscles and ligaments, which form the support structure for the soft tissues. The goal of a properly done facelift is to result in a more refreshed and youthful look without the appearance of any pulling, distortion, or an abnormal or “operated-on” appearance.

Anyone interested in facelift surgery should consult a fully qualified, board-certified plastic surgeon in order to discuss not only the facelift itself but facial aging in general and the distinctive constellation of features that make each individual unique. Individual treatment plans are determined for each person and may include discussion of adjunctive or surgical procedures such as eyelid, mid-face or forehead-type procedures that may enhance and complement the facelift itself.

meet the

brand-new you.

Dr. Donald Sweitzer • Dr. Rod Zickler

350 Blountville Hwy., Suite 205 • Bristol, TN 37620 • 423-968-2732

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• cosmeticdocs.com

HE ALT H Y

body

HE ALT H Y

body NUTRITION | FITNESS | BEAUT Y

! t u o e r a s t a trans f

Source: cnn.com

, a major t! Trans fats u o re u’ yo three— s, finally has ar two, year United State e th r Year one, ye in se ea artery clogge to heart dis ar 2018, the ye contributor e th e y av B w deadline. stings, micro l been given a s such as fro le eamers, wil ap cr st ee ff an ic co er d m an A s in za d iz y n p fou tly b frozen place recen kaged pies, ulation put in g popcorn, pac re 7,000 d ew an n s e ks to th rt attack an ea h th t 0 n 0 se ,0 0 ab and be nt 2 ated to preve g but positive in im th st o E n . n A D ee F b the g nse has e’re countin s, the respo ts. 2018—w er p annual death ex y an m erdue by said to be ov s already! down the day

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body

pretty produce

F

resh produce not only brings better flavor to your recipes, but it’ll add Instagram-worthy hues, too. We want to see some color on your plate this month, and we can tell you how to put it there. Two things in season right now? Deep purple eggplants and beautiful, bright nectarines. Here’s what to do with them in the kitchen.

grilled breakfast nectarines Rachael Yerkes of Eazy Peazy Mealz has come up with the perfect nectarine dish (other than just biting right into it, maybe). They’re warm and sweet, and all the tasty toppings are actually really good for you. Go ahead, stick a fork in us because we’re done.

You’ll need…

1 nectarine ½ cup vanilla or honey Greek yogurt ¼� cup granola 1 tbsp honey Preheat oven to 400°F. Heat grill pan before use by placing in oven for 5-10 minutes. Cut ripe nectarine in half, and remove pit. Place flesh side down on grill pan. Cook for 5 minutes; then remove from oven. Top each half with 1/4 cup Greek yogurt. Sprinkle with granola and drizzle with honey.

Recipe and photo courtesy of Rachael Yerkes, eazypeazymealz.com.

eggplant pizza

Recipe and photo courtesy of Miryam Quinn Doblas, eatgood4life.com

Miryam Quin Doblas blogs over at Eat Good 4 Life, and it seems she really knows how to treat an eggplant. Served solo this seasonal alternative makes “pizza” into a vegetable, which is everyone’s dream come true, or put it on a multigrain bun for an eggplant Parmesan sandwich.

You’ll need…

2 large eggplants, sliced 1 inch thick 24 oz jar tomato sauce 20 slices provolone or mozzarella cheese 3-4 oz cherry tomatoes, sliced 1 cup fresh spinach ½ tsp Himalayan salt Pepper flakes, optional

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Preheat oven to 425°F. Arrange sliced eggplants on two baking sheets, and sprinkle with Himalayan salt. Bake for 15 to 20 minutes. Remove eggplant from the oven, and turn on broiler.

Spread 1 tbsp of tomato sauce over each eggplant round followed by one slice of cheese. Arrange spinach and cherry tomatoes over cheese, and broil 3-5 minutes. Make sure to keep a close eye on the eggplants—they burn fast!

Serve while still hot.

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body

nailing the mani

O

nly a few short years ago, the classic “ballet slipper” pink polish was not only classified as elegant but also dominated the market. Mani aisles these days are not quite as simple. Worth more than just a brushstroke, nails today are used as a creative outlet, and one thing’s for sure, French tips are no longer cutting it.

flower power

Looks like the early ’70s still had a few loose ends to tie up, as word is out and floral nails are in.

ESSIE SILK WATERCOLOR ABSTRACT FLORAL NAIL LOOK KIT $13, ulta.com MASH REAL DRIED FLOWERS NAIL ART SET $6, mashnails.com PRO TIP: DON’T WANT TO SHOP? TRY THIS! DIP THE END OF A BOBBY PIN IN POLISH AND CAREFULLY DRAW ON YOUR FAVORITE FLOWER.

lots of dots

For a novice, an elementary mani will more than suffice.

One coat, three stokes, boring color, check! If you’re happy receiving no more than four compliments, so be it. However, if you’ve been eyeing the slick mani of every passerby (and want to avoid a costly trip to the salon by doing it yourself), we say it’s time to hop on the bandwagon and try out these four current designs. With these handy tools and kits, it’s easier than you think!

all-over ombre

Again, a style that never completely faded out, get ready to embrace your inner 1940s gal with none other than polka dots.

SALLY HANSEN NAIL ART PEN $6, target.com

First it was hair; now it’s nails. Let’s face it—you will be part of this trend no matter how much you try to avoid it.

OMBRE 5-PIECE NAIL POLISH SET $13, sephora.com

NAIL ART SET $5, sephora.com

ESSIE SILK WATERCOLOR SWEPT AWAY NAIL LOOK KIT $13, ulta.com

PRO TIP: DON’T WANT TO SHOP? TRY THIS! GRAB THAT TRUSTY BOBBY PIN ONCE AGAIN, DIP THE END IN POLISH AND DOT AWAY!

INFINITE OMBRE NAIL DESIGN SET $30, sephora.com PRO TIP: DON’T WANT TO SHOP? TRY THIS! CUT A SMALL SQUARE FROM A REGULAR KITCHEN SPONGE. PAINT THREE SECTIONS HORIZONTALLY DIFFERENT COLORS. LAY THE SPONGE ON TOP OF EACH NAIL AND APPLY A CLEAR TOPCOAT TO BLEND.

new french tips

Don’t stay partial to pink and white. Think outside the box!

DIAMOND STRENGTH FRENCH MANICURE PEN KIT $11, ulta.com RED CARPET FRENCH MANICURE NAIL ART KIT $17, walgreens.com PRO TIP: DON’T WANT TO SHOP? TRY THIS! GRAB A RUBBER BAND AND GENTLY WRAP IT AROUND YOUR FINGER, LEAVING A CRESCENT MOON-SHAPE TOWARD THE TOP OF THE NAIL. PAINT THE LARGER PART OF THE NAIL ONE COLOR AND THE MOON ANOTHER!

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body

un-scarred for life

A

s if the pain that comes along with a cut isn’t punishment enough, the aftermath, for some, is worse. Even after most of the damage fades away, the scar left behind is a constant reminder of the scrape—and a lot of times, it’s there to stay.

As a mere step in the skin’s healing process, Board-Certified Dermatologist Ellen S. Marmur, MD, FAAD, weighs in on the subject of scarring.

“The appearance of a scar often depends on how well your wound heals,” Marmur says. And although it is also a fact that scars never do completely heal, Marmur assures us that the scars we face caused by minor cuts and scrapes can become less noticeable by properly treating your wound at home.

To reduce the appearance of scars caused by minor injuries, Dr. Marmur recommends the following tips.

clean it. ALWAYS KEEP YOUR CUT, SCRAPE OR OTHER

SKIN INJURY CLEAN. Gently wash the area with mild soap and water to keep out germs and remove debris. Repeat this many times throughout the day, especially after contact with the wound.

help it heal. USE PETROLEUM JELLY TO KEEP THE

WOUND MOIST. Petroleum jelly prevents the wound from drying out and forming a scab; wounds with scabs take longer to heal. This will also help prevent a scar from getting too large, deep or itchy. As long as the wound is cleaned daily, it is not necessary to use antibacterial ointments.

keep it covered. AFTER CLEANING THE

WOUND AND APPLYING PETROLEUM JELLY OR A SIMILAR PRODUCT, COVER THE SKIN WITH AN ADHESIVE BANDAGE. For large scrapes, sores or very minor burns, it may be helpful to use hydrogel or silicone gel sheets.

switch it up. CHANGE YOUR BANDAGE DAILY TO

if worse comes to worst…

IF YOUR INJURY REQUIRES STITCHES, FOLLOW YOUR DOCTOR’S ADVICE ON HOW TO CARE FOR THE WOUND AND WHEN TO GET THE STITCHES REMOVED. This may help minimize the appearance of a scar. Waiting too long or not long enough could result in a far more noticeable scab.

fun in the sun(screen)! APPLY

SUNSCREEN TO THE WOUND AFTER IT HAS HEALED. Sun protection may help reduce red or brown discoloration and help the scar fade faster. Always use a broad-spectrum sunscreen with an SPF of 30 or higher, and reapply frequently.

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Source: American Academy of Dermatology

KEEP THE WOUND CLEAN WHILE IT HEALS. If you have skin that is sensitive to adhesives, try a non-adhesive gauze pad with paper tape.

If using silicone gel or hydrogel sheets, follow the instructions on the package for changing the sheets.

Physician Administered Injectables

– BOTOX Cosmetic is a popular mini-treatment that uses a protein complex, which is delivered in small doses, to inhibit muscle contraction. BOTOX Cosmetic is injected into target areas, preventing a specific facial muscle from contracting during facial movement. Discover more about BOTOX. – Dysport is FDA approved for the treatment of forehead lines and can also be used in the lines around the eyes, mouth and neck.

It can even be employed for the treatment of excessive sweating under the arms (these treatments are off label). On average, the results of Dysport treatment last between three and four months.

Discover more about Dysport.

– Juvederm is a smooth injectable gel that is designed to treat deep wrinkles by supplementing your skin volume, helping to diminish age. Discover more about Juvederm.

– Restylane natural filler adds volume and fullness to thin or wrinkled areas. This technique also works great on moderate to deep wrinkles for long-lasting results. Discover more about Restylane.

– Radiesse is a soft and pliable injectable filler that targets deeper grooves and creases with great results. A nonsurgical treatment, Radiesse provides an instantaneous younger look, with longlasting results of up to 18 months. Discover more about Radiesse.

– Perlane is recommended for patients who have deeper creasing of the skin and less supporting collagen. It is used for treating nasolabial folds and wrinkles, as well as volumetric filling. Perlane is known as the “liquid lift.” Discover more about Perlane.

Dr. James Battle

Dr. Jeffrey Carlsen

Board Certified Ophthalmologist Board Certified Ophthalmologist

Schedule your consultation and appointment today!

423.926.2200

cosmeticlaserskincarejc.com The Med Spa at

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body

well-armed

A

rms—they may not have a voice, but that doesn’t mean they don’t speak. They immediately let people know where they stand, ranging from “I’m fit” to “the last thing I lifted was a gallon of ice cream.” Not as lucky as other body parts that can be easily tucked away, arms pretty much have to be ready for their closeup 24/7.

With no numbers set in stone for us to gauge what our ideal arm circumference should be, it seems many have just decided to skip arm exercises all together. However, as tricky as it is to acquire the perfect skin to muscle ratio, we promise after these five exercises, never again will you have to worry about mentioning the term “arm flab” again.

works triceps

works biceps

Crab sit with dip

Reverse curls

STEP 1. SIT WITH YOUR LEGS BENT AND FEET SHOULDER-WIDTH APART ON THE MAT IN FRONT OF YOU. PUT YOUR HANDS ON THE MAT BEHIND YOU, DIRECTLY BENEATH YOUR SHOULDERS, WITH YOUR FINGERS FACING TOWARD YOUR FEET. WITHOUT LOCKING YOUR ELBOWS, EXTEND YOUR ARMS TO RAISE YOUR HIPS AS FAR AS YOU CAN OFF THE MAT. STEP 2. KEEPING YOUR BUTT SLIGHTLY OFF THE MAT, BEND YOUR ARMS, POINTING YOUR ELBOWS BEHIND YOU; EXTEND YOUR ARMS TO COMPLETE THE REP. WORK UP TO TWO SETS OF 24 REPS.

STEP 1. STAND WITH YOUR FEET SHOULDER-WIDTH APART, HOLDING A FIVE- TO EIGHT- POUND DUMBBELL IN EACH HAND IN FRONT OF YOUR THIGHS, PALMS FACING DOWN. STEP 2. WITHOUT BENDING YOUR WRISTS, CURL BOTH HANDS TO YOUR SHOULDERS, AND THEN LOWER THEM BACK DOWN TO COMPLETE THE REP. WORK UP TO TWO SETS OF 20 REPS.

Pilates boxing Kickback with a twist

STEP 1. HOLDING A FIVE- TO EIGHT-POUND DUMBBELL IN EACH HAND, ARMS BY YOUR SIDES, STAND WITH YOUR FEET SLIGHTLY WIDER THAN SHOULDER-WIDTH APART. KEEPING YOUR BACK STRAIGHT, BEND YOUR LEGS SLIGHTLY AND LEAN FORWARD FROM THE WAIST UNTIL YOUR TORSO IS PARALLEL TO THE GROUND. STEP 2. RAISE YOUR ELBOWS UNTIL YOUR UPPER ARMS ARE EVEN WITH YOUR BACK. YOUR ELBOWS SHOULD BE BENT TO 45-DEGREE ANGLES WITH YOUR PALMS FACING EACH OTHER. KEEPING YOUR UPPER ARMS STILL, EXTEND BOTH HANDS BEHIND YOU, AND THEN ROTATE YOUR WRISTS SO THAT YOUR PALMS ARE UP. TURN YOUR PALMS BACK TO FACE EACH OTHER AND BEND YOUR ELBOWS TO BRING WEIGHTS BACK TOWARD YOUR BODY TO COMPLETE THE REP. DO THREE SETS OF 15 REPS.

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STEP 1. STANDING WITH FEET HIPS-WIDTH APART, BEND YOUR KNEES AND HINGE FORWARD FROM YOUR WAIST, MAINTAINING A NEUTRAL SPINE. STEP 2. RAISE YOUR FISTS TO YOUR SHOULDERS AND, KEEPING ELBOWS UP, BOX YOUR RIGHT HAND FORWARD, CLENCHING YOUR ABS. BRING HANDS TO CENTER, AND TIMES. SWITCH. BOX ON EACH SIDE 20 TIMES

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balance

Source: jobs.aol.com

MIND | SPIRIT | FINANCE

reid this carefuly Words typed in size 12, Arial font can be tricky. Scrambled vowels are inevitable and missing letters are all too expected, especially when typing on your phone’s keypad!

The only thing worse than the tedious task of checking your type is the handful of other typos you notice as soon as you hit the most unforgiving button—send. Although some deem typos nothing more than embarrassing mistakes,

a Harvard Business School doctoral candidate, Andrew Brodsky, thinks otherwise.

Describing the infamous email syndrome as “a window into our emotions,” Brodsky’s theory was confirmed when his test subjects (email receivers) were angrier when a note had multiple typos and joyful with the use of proper punctuation. The takeaway?

Always double check before hitting send!

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balance

panicked?

P

anic attacks are some of the least understood yet most feared physical experiences.

These attacks can lock you in your room or provoke serious health issues.

So, let’s look at the anatomy of a panic attack and what you can do to prevent having one.

In the beginning of a panic attack, physical symptoms like heart palpitations, shortness of breath, nausea, weakness, lightheadedness and chest pain occur. The staff at Mayo Clinic explains, “When panic attacks occur, you might think you’re losing control, having a heart attack or even dying.”

Next, your brain sends an adrenaline rush through your body, which makes you feel more anxious, often leading to hyperventilation. This is probably the scariest part of the attack, and it brings a feeling of doom with it.

At this point, the attack peaks and you slowly start to feel better. It takes a while to feel significantly better, and it’s common to have symptoms like cold feet, itching and a loss of touch with reality. Experts at psychologytoday.com estimate that typical panic attacks last about 10 minutes.

calming solutions

Though it’s very hard to calm a panic attack once it’s been triggered, experts suggest doing these things:

The first attack always seems to come out of nowhere.

But, that’s because whatever triggers it is usually unnoticed. Sometimes knowing what triggers the reaction is hard to pinpoint, but it can be anything from a health problem to stress at work. A panic attack usually starts with a feeling that something is wrong with your body or that something bad is about to happen. Because your brain has now become hypersensitive to everything going on inside your body, something you wouldn’t normally feel happening in your body will make you anxious.

Control your breathing.

Breathe in for five seconds, hold for three and exhale for seven seconds.

Repeat to slow your breathing.

Take a walk.

It will help burn off the extra energy and slow down breathing to stop hyperventilating.

Distract yourself.

Call a friend and tell them how you’re feeling.

Read a chapter in a book. Exercise in place. Color a quick picture. Anything to refocus your attention.

PREVENT FUTURE ATTACKS:

EXERCISE REGULARLY. REGULAR PHYSICAL ACTIVITY CAN CALM YOUR MOOD AND RELIEVE STRESS.

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MANAGE STRESS WITH HOBBIES OR RELAXATION TECHNIQUES. THESE ACTIVITIES WILL REFRESH YOUR MIND AS WELL AS RELIEVE TENSE OR STRESSED FEELINGS.

AVOID CAFFEINE, ALCOHOL, SMOKING AND RECREATIONAL DRUGS. THESE SUBSTANCES CAN TRIGGER OR EVEN WORSEN PANIC ATTACKS.

Sources: calmclinic.com, mayoclinic.org, medicaldaily.com, psychologytoday.com

triggers

panicked state

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balance

coloring to calm

Y

ou don’t have to use your kids as an excuse anymore. Coloring is the new adult favorite for relaxing and de-stressing.

When children color in coloring books, their energy is focused on a specific and controlled task. The lines they aim to stay within provide a sense of boundaries, which allows their creativity to flourish when they pick different colors to use.

It focuses their energy and calms them down.

The same goes for adults. When grown-ups grab crayons, colored pencils or markers to color the elaborate designs of trendy adult coloring books, their minds’ focus moves from stresses, issues or happenings of the day to the page in front of them.

“The popularity of coloring books right now is part of that larger movement to break away from the hustle and bustle of life,” says coloring book author Lisa Congdon.

Because it’s a task that doesn’t require a lot of brainpower, coloring allows the mind to drift off. It’s an ideal project for conversation, distracting the hands while leaving the brain capable of human interaction.

“I think for women who don’t know how to draw or don’t feel comfortable or confident drawing, this is another way to socialize and have an activity that they can do with other people,” says Congdon.

color[less] picks color

SECRET GARDEN: AN INKY TREASURE HUNT AND COLORING BOOK: JOHANNA BASFORD’S

BEST-SELLING COLORING BOOK HAS SOLD 1.4 MILLION COPIES SINCE 2013. ANOTHER OF HER BOOKS, ENCHANTED FOREST: AN INKY QUEST & COLORING BOOK BOOK, TAKES YOU ON A JOURNEY TO UNLOCK DOORS, ANSWER RIDDLES AND LOCATE HIDDEN OBJECTS. YOU CAN UPLOAD PHOTOS OF FINISHED COLORING PAGES TO HER WEBSITE AT JOHANNABASFORD.COM AND LOOK AT OTHER PHOTOS FOR INSPIRATION.

COLOR ME SERIES: ART THERAPIST LACY MUCKLOW IS

THE AUTHOR OF THIS SERIES WITH THE BOOKS COLOR ME HAPPY AND COLOR ME CALM. HER NEXT BOOK, COLOR ME STRESS-FREE WILL BE RELEASED SEPTEMBER 15. THESE STRESS-FREE, BOOKS ARE FILLED WITH INTRICATE DESIGNS, MAKING BEAUTIFUL COLLAGES WHEN FILLED WITH COLOR.

JUST ADD COLOR SERIES: COLORING BOOK AUTHOR

LISA CONGDON HAS THREE BOOKS IN HER SERIES, AND THREE MORE ARE SCHEDULED TO PUBLISH IN 2016.

COLOUR ME GOOD SERIES: COLOR PICTURES OF

SEVERAL CELEBRITIES, INCLUDING KATE MOSS AND RYAN GOSLING, WITH BOOKS FROM THIS SERIES BY ILLUSTRATOR MEL SIMONE ELLIOT OF THE UNITED KINGDOM.

COLORING FOR GROWN-UPS: THE APPROPRIATELY

TITLED COLORING BOOK BY INTERNET JOKESTERS RYAN HUNTER AND TAIGE JENSEN KEEPS DESIGNS SIMPLE BUT PICTURES FULL OF ADULT REALITIES.

SEPTEMBER 2015

Sources: nbcnews.com, uhc.com, washingtonpost.com, news.artnet.com, amazon.com, ffsonline.org

why color?

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43

HE ALT H Y

balance

stash M your cash

aybe you’re trying to build up your savings, or maybe you’ve got extra cash lying around. Either way, we’ll help you decide which type of account is best for your financial needs.

Features

Bank Savings Account

Money Market Deposit Account

Money Market Mutual Fund

Certificate Of Deposit

ACCESS

LIMITED

IMMEDIATE

IMMEDIATE

ZERO

FEES

GOING BELOW REQUIRED BALANCE

GOING BELOW REQUIRED BALANCE

EXPENSE RATIO, TRANSACTION FEES

EARLY WITHDRAWAL PENALTIES

BENEFITS

LOW MINIMUM BALANCE, MAKE DEPOSITS

CHECKS, MAKE DEPOSITS

CHECKS, MAKE DEPOSITS

BIGGER RETURN ON INVESTMENT

RESTRICTIONS

NO CHECKS

HIGHER MINIMUM BALANCE

MINIMUM BALANCE REQUIREMENT

NO DEPOSITS, FIXED INTEREST RATE

TRANSACTION LIMITATIONS

LIMITED WITHDRAWALS PER MONTH

LIMITED WITHDRAWALS PER MONTH

LIMITED WITHDRAWAL AMOUNT PER CHECK

NO TRANSACTIONS

INSURED

FDIC

FDIC

SEC

FDIC

INTEREST

APPROXIMATELY 0.1-1.7 PERCENT

APPROXIMATELY 1-4 PERCENT

FLUCTUATING RATES

HIGHER RATES FOR LONGER TERMS

savings plan savvy Savings Account or Money Market Account: The Federal Deposit Insurance Corporation backs both account types by guaranteeing up to $100,000 of your money. Although a money market account gives you higher interest, it usually requires a larger minimum balance. This tends to work well for saving larger amounts of money quickly, while a savings account works well for building up savings over a longer period of time.

44

tchealthyliving.com | SEPTEMBER 2015

Money Market Mutual Fund: A money market mutual fund will give your money access to more interest than it would in a savings account. The Security Exchange Commission regulates the investment options, keeping it relatively safe for investors. Checks or bankcards are usually available, too.

But, it’s not necessarily the best spot to stash your savings, as the FDIC doesn’t back the money. If you have extra money you’d like to put toward bigger investments, this may be an ideal way to bolster your lump sum.

Certificate of Deposit: A Certificate of Deposit may be the right option for you if you don’t need access to the money. CDs mature after sitting untouched for a specific length of time, anywhere between a few months to several years. When you purchase a CD, you’ll sacrifice accessibility for a higher interest rate of money earned back. CDs are great for putting money aside for kids’ college expenses or building a substantial amount of money for the future. The longer it takes for the CD to mature, the more money you’ll make. But, withdrawing money early will set you back with penalties and fees, so calculate the money you’ll lose before breaking the CD.

Sources: nationwide.com, thesimpledollar.com, bankrate.com, nerdwallet.com, money-rates.com, diffen.com, investopedia.com

in a nutshell

CONVENIENT Mobile Banking CONVENIENT

Mobile Banking CONVENIENT Mobile Banking

1

Download the Commercial Bank app

2

Enroll for Mobile Remote Deposit

3

Take a picture ofRemote the check for Mobile Deposit you want 2 Enroll deposited

1

3

4

Download the Commercial Bank app

Take a picture of the check you want deposited

Your money is usually accessible next Your money is usually accessible next 4 business business day day

Member FDIC

Member FDIC

Kingsport Branch Kingsport Branch 1072 East Stone Drive 1072 East Stone Drive 423-245-2816 423-245-2816

Johnson City Branch Johnson City Branch 1616 West Market St. 423-232-5036 1616 West Market St. 423-232-5036

www.cbtn.com www.cbtn.com

Kingsport Branch SEPTEMBER 2015

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45

because i’m HAPPY! A

ccording to the long line of pessimists standing in the shade—half empty glasses in hand—looking on the bright side is almost always easier said than done. However, this saying (clearly coined by a Debbie Downer) is easy to recognize as a maxim far from the truth.

A new study conducted by researchers at the University of Illinois found that people with an optimistic attitude tend to lead healthy lives, contrary to those on the opposite end of the spectrum.

A positive outlook— deemed to be good for your heart in more than the metaphorical kind of way— has optimists grinning even wider. The study that analyzed the mental health, physical health and levels of optimism in 5,100 adults ranging from 45 to 84 years old was able to find a parallel. It was simple: Heart health scores increased along with higher levels of optimism, meaning the happier the better!

So, pessimists, are you ready to throw in the towel?

It’s time to take on a new name. Here are some habits that will have you as happy as an optimist in no time!

46

tchealthyliving.com | SEPTEMBER 2015

Turn that frown upside down! It has been scientifically proven that consciously changing the facial muscles to reflect a positive emotion sends a similar message to your brain, elevating your mood.

Do what you love. Spend your free time doing activities that make you happy. Go check out that book you’ve been meaning to read. Explore a new part of where you live; you don’t have to go far for an adventure. Watch a movie on premiere night. Whatever makes you happy—do it!

You’re not them. It’s easy to be envious of others, but this can often lead to negative thinking. Look at what you have, and appreciate it. After all, if you are looking at what someone else has, chances are, there is someone doing the same to you.

Say “om.” Mindful meditation is a great way to remind us of all the precious moments in life. Notice the flowers as you walk outside. By enjoying the simple things in life, you are training your brain to observe more good things to come.

VASE ©AFRICA STUDIO; ICONS © SKY DESIGNS / SHUTTERSTOCK.COM

balance

Positive pals. Stress and happiness are contagious. Why not surround yourself with people sure to bring out the best in your personality?

You did it! Celebrate the little accomplishments in life as if you’ve won a great victory! You were on time to an appointment? You received a compliment from your boss? Good for you! Reflect on these facets of your day even after they have long since passed.

Make a happy list.

Every evening, pick three great things that happened that day and write them down! A recent study in the Journal of Research in Personality found that writing about personal experiences for just three days has a lasting effect on mood.

Sources: cnn.com, time.com, webmd.com

HE ALT H Y

GROWTH Lending Services

GROWTH

Leading Services GROWTH Lending Services

HEALTH MATTERS

Credit Cards

With two-thirds of Americans overweight, the risk of heart attacks, stroke, diabetes and cancer is on the rise. Any health-care professional will tell you that keeping your weight within a normal range is crucial to maintaining good health and preventing such serious health issues.

Lines of Cards Credit Credit Lines of Credit Purchase Loans

Research published in the Journal of Nutrition has identified CLA (conjugated linoleic acid), a fatty acid found in safflower oil, to be effective in reducing body fat, increasing muscle mass and enhancing metabolic rate, all of which helped their study participants to lose weight.

Purchase Loans

Construction Loans Construction Loans

Since muscle cells burn far more calories than fat cells, CLA also improves metabolic efficiency by altering the lean-to-fat ratio. A 90-day human trial in Norway confirmed that those taking CLA had a 20% decrease in body fat (an average of 7 lbs), compared to no change in the placebo group.

Staying lean and fit, combined with a healthy diet and regular exercise is everyone’s goal for good health.

Patsy Meridith, CNC Certified Nutrition Consultant Owner of Natural Foods Market

423-610-1000

Member FDIC

3211 Peoples St., Ste 74 Johnson City, TN NFMonline.com

As always, we guarantee your satisfaction.

Locally-Owned for 34 Years

Member FDIC

the most comfortable chair in the world.

THE INNOVATORS OF COMFORT™

the beauty of total back support

Kingsport Branch Kingsport Branch 1072 East Stone Drive 1072 East Stone Drive 423-245-2816 423-245-2816

*Perfect lumbar and neck support

One-O-One W Main Street Jonesborough, TN 37659 Phone: (423) 753-4648 www.mauks.com

Mon - Thurs, 10a - 5p Fri - Sat, 10a - 5:30p Closed Sun

for info on health and features of recliners/chairs visit

ekornes.com

Johnson City Branch 1616 West Market St. Johnson City Branch 423-232-5036 1616 West Market St. 423-232-5036

www.cbtn.com www.cbtn.com SEPTEMBER 2015

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47

Where The Sinclairs

meet the

Virginia Highlands.

every family has a story. what will yours say?

Set deep within the Virginia Highlands, The Virginian is a private, residential community with a deep heritage. Now, your family can be a part of this history. Experience the best of quiet, country living with a Tom Fazio-designed course, fly fishing, horseback riding, mountain biking, tennis and more.

To learn about life here, visit TheVirginian.com/hl. Homes from $450k.

276.645.7050 | 22512 CLUBHOUSE RIDGE, BRISTOL, VA 24202

BREATHE easy Allergies?

Our custom compounded

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will help you beat the season.

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Top 10% in the U.S. for Medical Excellence in Heart Attack Treatment – CareChex®

2015 Cardiac Surgery Excellence Award – Healthgrades®

TOP 10% IN THE NATION FOR CARDIAC SURGERY FIVE-STAR RECIPIENT FOR CORONARY BYPASS SURGERY FIVE-STAR RECIPIENT FOR PERIPHERAL VASCULAR BYPASS, 6 YEARS IN A ROW (2010-2015) TOP 5% IN THE NATION FOR PATIENT SAFETY TOP 10% IN THE U.S. FOR PATIENT SAFETY IN HEART ATTACK TREATMENT TOP 10% IN THE U.S. FOR MEDICAL EXCELLENCE IN CARDIAC CARE

When it comes to heart care, people trust experience.

Johnson City Medical Center has been named one of America’s best heart hospitals, not by just one, but by two quality ratings organizations.

We are proud to receive all of these honors, but our #1 commitment will always be to provide the best heart care for every patient.

When it comes to matters of the heart, choose our trusted and experienced heart team—right here, close to home.

For more information, call 844-488-STAR or visit MountainStatesHealth.com/heart.

MountainStatesHealth.com/heart

People. Trust. Experience.

All awards are 2015 unless otherwise specified.