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Sporting Success At ETSU

Camping On The Coast

Escape To Florida For Some Seaside Slumber

Ousting Cosmetic Chemicals

Autumn is all set to go. Are you ready? GET YOUR BACKYARD WEEKEND-READY THIS FALL And just like that, the season is here when it’s possible to do just about anything and everything in the outdoors. It’s a time when family reunions, game-day cookouts and intimate bonfires rule the day (or night). Is your outdoor space ready? Give us a call and together we can make your backyard the ultimate weekend getaway destination!

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Feel The Burn

› P A G E 14 Studies have shown that a little—or a lot—of spiciness is beneficial to your health. › By Amanda Furrer

Seaside Slumber

› P A G E 18 Escape to Florida this winter and enjoy some camping at some of the state’s finest campsites. › By Brett Ballantini

Flown The Coop

› P A G E 30 Backyard chicken coops are all the rage these days. › By Cynthia McFarland


Excellence Every Day

Cosmetic Chemicals Decoded › P A G E 34

P A G E 24

ETSU Athletics works to ensure both short- and longterm success of program.

You’ve just gotten out of the shower and consider yourself clean as a whistle. Chances are though, you’ve just doused your insides with a big dose of toxic chemicals. › By Bonnie Kretchik

› By Leigh Ann Laube


Sporting Success At ETSU

Camping On The Coast

Escape To Florida For Some Seaside Slumber


Ousting Cosmetic Chemicals



›6 ›7 ›8








P A G E 39



P A G E 45





By Leigh Ann Laube, Molly Norman & Melissa Peterson

By Laurel Gillum & Molly Norman

By Molly Norman

By Molly Norman and Katie McPherson

Home maintenance checklist. Chocolates for charity. Business Bites.

› 10 Go pink! › 12 Fainting facts. › 13 Age gracefully.

› 40 › 41 › 42 › 43

Shoe-shopping success. The rewards of rose water. Cleansing with charcoal? A new ‘do’ for you.

› 46 Much ado about Medicare. › 48 Books to better yourself.

OCT ’16 ›



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HEALTHY LIVING TRI-CITIES / OCTOBER 2016 / VOL. 3, NO. 10 Published monthly by Healthy Living Media, LLC and distributed by Forever Young Media. All contents copyright 2016 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 423.677.0775. 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.




Think Pink

October means the Tri-Cities Susan G. Komen Race for the Cure. Amid all the fun, it’s important to consider these breast health education measures. › Know your risk of breast cancer. Family history of the disease? You are at an increased risk. › Get screened. If you are of average risk, have annual mammograms beginning at age 40. Have a clinical breast exam at least every three years starting at age 20 and yearly starting at 40.


› Know what’s normal. Know the look and feel of your breasts. See your doctor if you notice any changes. › Be healthy. Maintain a healthy weight, exercise and limit your intake of alcohol.



Want to go? › TRI-CITIES SUSAN G. KOMEN RACE FOR THE CURE › Oct. 23, race site opens at 11am, Kid’s Dash begins at 1pm & 5K begins at 3pm › Memorial Park, Kingsport › PAGE



beat October’s To-Do List

Here are a few tasks you won’t want to skip.

Kitchen sink disposals often harbor bacteria. Sprinkle half a cup of baking soda down the drain, adding one cup of white vinegar. Allow this mixture to set in while you bring a pot of water to a boil. Next, pour the hot water down the drain. Last, fill the sink with about two cups of ice and half a lemon. With the water running and the disposal going, this mixture will help loosen debris, clean and deodorize.

Check gutters and downspouts, and clean them if necessary. Pine needles and leaves can clog these spaces, attracting unwanted pests around your home.

Clean Sweep

Each month we create a new challenge for our readers to try to improve their health and wellness. This month, get out your honey-do list—we’ve got home maintenance on the brain.

The Issue

Loose doorknobs, smelly refrigerators and that smoke detector that won’t stop beeping in the hallway—there’s always something to do around the house. The time in which to complete these monotonous tasks, however, is lacking.

The Challenge

Here’s to those household chores that you’ve been “meaning to do.” Although routine activities involving cleaning may not be at the top of your to-do list, they are inevitable. This month, putting off chores is not an option. So take a room-by-room inventory of all the tasks that can’t wait another day, and each day this month, cross something off the list. Your house will be like new by the end. 6 › OCT ’16

Examine fire extinguishers for obvious damage, leakage or lightness. You can also measure the pressure gauge to make sure it is within operable range. And if you don’t have a fire extinguisher, add it to your shopping list right now. Check the attic for insulation, leaks, hiding squirrels, etc. and the basement if you have one for cracks, leaks, dampness or mold. This is very beneficial to your health, bringing potential mold infestations to a halt. Vacuum and clean the coils on the back of the refrigerator and stove. These crevasses are often overlooked, but keeping them clean can make appliances run more efficiently, saving you money in the long run. Inspect kitchen and bath fixtures and cabinets for leaks, and prevent water damage by recaulking or regrouting countertops and tiles in the kitchen and bathroom as necessary. Make an appointment to have your septic tank pumped. This is one stinky task you don’t want to put off. Clear dead plants and shrubs away from the house. This prevents spiders and insects from finding their way inside. Sort out your garage. You may even have enough odds and ends gathered toward the end for a garage sale. Sort items into keep, sell and toss piles. This is an organized way to get things done fast.



Test your smoke detectors to make sure they function correctly. Holding down the test button on most detectors will do the trick. This ensures the batteries are working and not expired.



Chocolate For Charity

Truffle company’s net proceeds benefit children’s charities › By Leigh Ann Laube


renda Barnicki had everything planned. She was hired at Eastman Chemical Co. in 1990 as a chemical engineer and had worked her way up to vice president in technology. She was going to stay at the global specialty chemical company until she retired. But, in late 2011, Eastman restructured and Barnicki was out of a job. Not for long, though. Using her education and experience, Barnicki turned a passion and a hobby—chocolate—into a new career, one that benefits children threatened by

Photo courtesy of Images by Carey Pace


disease, poverty, abuse and neglect. Barnicki is founder and president of Bellafina Chocolates. Net proceeds from each and every rich chocolate truffle sold benefit children’s charities. After losing her corporate job, Barnicki tried her hand as a management consultant but kept coming back to one thought: “God has a different purpose for me. I still don’t know if this is it exactly.” Barnicki actually founded Bellafina in 2009 as a hobby, creating hand-formed truffles in her home and giving them away as gifts. “I had a big job. I didn’t need another job. I didn’t want another job,” she recalls. In the fall of 2015, she moved Bellafina out of her home and into a 5,000-square-foot space at 123 Cherokee Street in downtown Kingsport. And, she set her sights on growing her company big enough to fill her “big, hairy audacious goal” to write million dollar checks to charity. “I’ve got this big vision, but it may or may not go that direction,” she says. “You have to have that framework and keep moving forward.” Move forward, she has. Her once round, hand-formed truffles in handmade packages are now small square truffles, professionally packaged and able to be shipped anywhere in the country. The truffles can be customized, as can the gift boxes or favor bags. “The most important part, the taste, hasn’t changed. We have evolved the flavors a little bit. We use no artificial flavors. We use natural orange oil and fresh squeezed lemon juice,” she says. “They are made fresh with a three- to four-week shelf life.” Bellafina’s mission hasn’t changed either. It’s still 100 percent focused on children’s charities and local literacy efforts. Locally, Bellafina has supported the Literacy Council of Kingsport, Children Exceeding Expectations, the Kingsport Child Development Center, the Morrison School, the Carousel Special People Fund and CASA for Kids. Internationally, charities include Samaritan’s Purse International Relief and orphanages worldwide. The front of the Bellafina store is retail space, featuring items for sale made by the charities Bellafina supports. Eventually, she wants to turn an adjacent outdoor space into a dessert café, one that would employ women who need a helping hand.

Find out more › BELLAFINA CHOCOLATES › The store is open weekdays from 10am to 2pm. For more information on the company, its mission or its truffles, visit

OCT ’16 ›




A Helping Hand

A New Addition

Hawkins County Memorial Hospital recently opened an intensive care unit, giving patients access to this additional service close to home. The two-bed unit located adjacent to the medical-surgical unit further expands on the breadth of care available in this awardwinning hospital. Ashley Lyons, the clinical leader who oversees the unit, said it has already delivered care to several patients. Among the conditions for which the unit is perfectly suited are patients who are on a ventilator, those who are critically ill with the symptoms of sepsis or others who might be suffering from cardiac arrythmias. “We have prided ourselves for more than 50 years on delivering the highest-quality care to the community,” said Rebecca Beck, the hospital’s president. “Opening the intensive care unit has enabled us to serve our patients even more effectively by giving them an extra measure of care when they need it.”

The Perfect Partnership

East Tennessee State University and Wellmont Health System are partnering to expand the university’s accelerated bachelor of science in nursing program in Kingsport and increase the number of nurses in the community. The new ETSU-Holston Valley Medical Center Accelerated BSN Program is underway, with 20 inaugural students taking classes this fall semester. The program is expected to welcome 20 additional students into the fold each fall and spring semester. “We are well aware of the acute nursing shortage in the Tri-Cities area and recognize the critical need for educated nursing personnel to sustain the delivery of quality health care to the residents of the region,” said Dr. Wendy Nehring, dean of ETSU’s College of Nursing. “Through this partnership, we are able to expand the number of nursing students able to attend ETSU, which will ultimately lead to more welleducated nursing professionals in our region.”

8 › OCT ’16

The Appalachian Regional Commission (ARC), the U.S. Economic Development Administration and the U.S. Department of Labor’s Employment and Training Administration announced a $38.8 million investment to grow the economy in the nation’s coal-impacted communities, and the Appalachian Sustainable Development (ASD) has been named one of the 29 recipients of the funds. ASD will act as the lead agency and will work with the Appalachian Center for Economic Networks, based in Athens, Ohio, to pass through much of the funding to local and regional partners. The five-state, 43-county collaboration will develop a coordinated local foods distribution network throughout Central Appalachia that will connect established and emerging producers of whole produce, value-added products and forest botanicals in Ohio, West Virginia, Tennessee, Southwest Virginia and Eastern Kentucky to wholesale markets. The corridor will act as a regional economic driver, creating 120 jobs, retaining 250 jobs and ultimately creating 95 new businesses.

A Well-Earned Achievement

Matthew Workman, a member of the East Tennessee State University Quillen College of Medicine’s Class of 2017, was recently recognized by the National Rural Health Association (NRHA) with the 2016 Student Achievement Award for his involvement in promoting rural clinical and educational experiences. While at ETSU, Workman has served as the student outreach coordinator for the NRHA’s Student Constituency Group, promoting rural clinical and educational experiences. Workman elected to complete his medical school experiences with rural faculty in rural communities whenever possible. He took a leave to complete his Master of Public Health degree and returns this fall to complete his fourth year of medical school.




Ice Bucket Breakthrough


Remember back in 2014 when Facebook was filled with people pouring ice-cold water over their heads? Well, it paid off—literally! The viral fundraising campaign raised more than $100 million for the ALS Association. Some of the money raised was used for “Project MinE” to help determine genetic drivers of ALS, also known as Lou Gehrig’s disease. The ALS Association reported that Project MinE researchers have identified the NEK1 gene’s connection to ALS. With more of an understanding of this gene’s role, experts will hopefully be one step closer to developing a new target therapy for ALS. “Global collaboration among scientists, which was really made possible by ALS Ice Bucket Challenge donations, led to this important discovery” says John Landers, Ph.D., one of the lead researchers. PAGE

17 9


Raising Awareness

In October, we wear pink. Raid your closet and break out your ribbons—this month we fight together. Breast cancer is one term that holds a lot of weight. The disease holds the title as the second most common kind of cancer in women, and statistics have found one in eight women will be personally affected. As jolting as these statistics are, some women still don’t take perventative action again breast cancer.


ational Breast Cancer Awareness Month exists to raise awareness about the importance of early detection of breast cancer. The best way to fight breast cancer, along with any other cancer, is to have a plan that helps you detect the disease in its earliest stages. According to the American Cancer Society, when breast cancer is detected early, and is in the localized stage, the

10 › OCT ’16

five-year relative survival rate is near 100 percent. With self exams, clinical exams and routine mammograms, the chances of stopping breast cancer in its tracks increases. Here’s a brief description of a few of the preventative options available.

SELF-EXAMINATIONS. Women of all ages

are encouraged to perform breast self-exams at least once a month. According to statistics

from Johns Hopkins Medical Center, 40 percent of diagnosed breast cancers are first detected by women who feel a lump.

CLINICAL BREAST EXAMS. Completed by a health care provider such as a physician, nurse practitioner or other medical staff, this exam is to help find lumps that may have been missed at home. This exam is often done as part of your yearly gynecological exam.

Candice Hage





X-ray taken of the breast, a mammogram is usually used to screen for breast cancer in a woman experiencing no symptoms. Mammograms, however, can also be used in women who have breast cancer symptoms, such as a lump or pain. The test is painless for most, reliable and is over in a matter of minutes.

ULTRASOUNDS. An ultrasound is used to see whether a breast lump is filled with fluid, as in a cyst, or if it is a solid mass. An ultrasound does not replace a mammogram’s necessity but is often used to check abnormal mammogram results.

THERMOGRAMS. Screening thermography is used to detect breast cancer in the earliest stages of development. The technology detects the heat created by increased blood vessel circulation and metabolic changes related to a tumor’s genesis and growth. It’s even possible to detect pre-cancerous changes using thermography.

How To Perform A Breast Self-Exam › In the shower, raise your arms over your head. Using the pads of your fingers, move around your breast in a circular motion, moving from the outside to the center, checking the entire breast and armpit area. › Visually inspect your breasts with your arms at your sides in front of the mirror. Next, raise your arms over your head. Look for any changes in shape, swelling, dimpling of the skin or changes in nipple appearance. Rest your palms on your hips and press firmly to flex your chest muscles. Left and right breasts will not exactly match, but look for any notable differences in shape or size between the two sides.

What Else Can You Do?

Changes in lifestyle have been proven to decrease the risk of breast cancer, even in highrisk women. Take a look.


Limit alcohol. Limit yourself to


Don’t smoke. Particularly


Control your weight.

less than one drink per day.

in premenopausal women, accumulating evidence has shown links between smoking and breast cancer.

Especially true if obesity occurs after menopause. Being overweight increases the likelihood for developing cancer.


Be physically active. Hand in hand with weight management, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity.


Avoid radiation. Reduce excessive exposure by having tests that use high doses of radiation performed only when absolutely necessary.


Maintain a healthy diet. Women who eat a Mediterranean diet supplemented with extravirgin olive oil and mixed nuts may have a reduced risk of breast cancer. The Mediterranean diet focuses on mostly plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts, and steers clear of red meats.

› When lying down, place a pillow under your right shoulder with your right arm behind your head. With your left hand, use the pads of your fingers to move around your breast in a circular motion, moving from the outside to the center. Squeeze the nipple to check for discharge and lumps. Repeat these steps for both breasts.

OCT ’16 ›





Feeling Faint?

Fainting is a sudden loss of consciousness due to an inadequate supply of blood to the brain, resulting in passing out or falling down. Various ailments can cause a person to faint, including standing up too fast, feeling stressed or being dehydrated. Although fainting is often predictable and usually brief, it’s important to be aware of the cause if it’s a recurring problem.

Questions For Your Doc When It Becomes Serious

Here are some questions you can ask your doctor if you have fainted before or are worried about fainting.

› What is causing me to faint? › Is there something I can do to prevent fainting?

12 › OCT ’16

› Is there any medication I can take for fainting? › If I faint once, should I call the doctor immediately? › Is there a diet I should follow to help deal with fainting?

Fainting First Aid

If someone faints, here are the steps you should take to ensure they’re breathing and out of harm’s way.


Position the person on his or her back. If they are breathing, raise the person’s legs above their heart about 12 inches if possible. Loosen tight clothing. Don’t try to get the person up too quickly. If the person doesn’t regain consciousness within one minute, call 911.

2. Check the person’s airway to be sure it’s clear, and watch for vomiting. 3. Check for signs of circulation, such as breathing, coughing or movement. If the person isn’t breathing, begin CPR and call 911 immediately.


Fainting shouldn’t be something that you ignore. Here are a few reasons when feeling faint or actually fainting could be an indication of a more serious issue. Make sure to talk to your doctor about any fainting spells you may have experienced. Dehydration. When you are Low blood pressure. Normal dehydrated, you are not getting enough blood pressure is 120/80. Having fl uids, which causes low blood pressure chronically low blood pressure and dizziness. could potentially result in diabetes Anemia. The main symptom of or nervous system diseases. anemia is tiredness, but because you’re Medications. Some prescribed not getting enough oxygen to the medications can cause fainting. Make brain, you could also feel light-headed sure to always read the labels and and dizzy. potential side effects. Panic attacks. Those who are Heart problems. Some heart disorders diagnosed with anxiety syndrome can be identified from fainting, such as can feel faint right before having a an arrhythmia, which is an abnormal panic attack. heart rhythm. Stress. When you are stressed out, Low blood sugar. When a person’s blood sugar drops too low it often results you often breathe more rapidly and frequently. This could produce dizziness in sweating and fainting. and numbness. Structural disturbance. Disturbances of the heart muscle, valves or blood vessels can cause fainting.




Harness Your Body’s Best Anti-Agers › By Michael Roizen, M.D., and Mehmet Oz, M.D.

Mehmet Oz, M.D., is host of The Dr. Oz Show, and Mike Roizen, M.D., is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into The Dr. Oz Show or visit © 2015 Michael Roizen, M.D., and Mehmet Oz, M.D. Distributed by King Features Syndicate, Inc.


n a recent experiment that grabbed headlines around the world, Stanford University researchers saw one in three stroke survivors who received stem-cell injections directly into the brain achieve dramatic improvements. Although this amazing stem-cell therapy is decades away from widespread use, it got us thinking about the power of stem cells and what you can do to keep yours healthy. Turns out, stem cells hang out virtually When everywhere in the human body, from your brain needed, stem researchers used some from volunteers’ own cells spring (the brains for that study), bones and bloodstream into action to your muscles, skin, teeth and heart. When to repair needed, they spring into action to repair or or replace replace damaged tissue. But stem cells can die damaged off or become less active as we age, slowing the tissue. body’s ability to repair itself.

Protecting or even lengthening your telomeres—the protective caps on the ends of the DNA in cells, including stem cells—can help your stem cells remain more robust. You see, telomeres get shorter with age and from not-so-healthy habits. But the right moves can maintain or even lengthen them, which science suggests could give your stem cells a new lease on life. Although no one has done a study that follows the health of people who’ve lengthened their telomeres yet, as one of the researchers observed: “Telomere shortening increases the risk of a wide variety of chronic diseases. We believe that increases in telomere length may help to prevent these conditions and perhaps even lengthen lifespan.” The exciting part? There’s plenty you can do to keep your stem cell repair-and-rejuvenation team in tip-top shape. On the “don’t” list? Smoking, which speeds telomere aging by 18 percent, and being obese, which accelerates telomere aging by a scary 30 percent. On the do-this-more-often list? Four steps in one study lengthened telomeres by an impressive 10 percent over five years:


SMART FOOD SWAPS. Skip added sugars and simple syrups, most saturated fat, all trans fats and any grains that aren’t 100 percent whole. Load up on vegetables, fruit and plant-based proteins like beans and tofu.

2. 30 MINUTES OF ACTIVITY EVERY DAY. Take a walk or a spin on your bike. Go for a swim or stroll on your treadmill. Do it daily; break it into two, 15-minute chunks if time is tight. Exercise may help two ways: It seems to lengthen telomeres and can also help ease mild depression, which can cause telomere shortening. 3. MELT STRESS TODAY AND AGAIN TOMORROW. In the telomere study, men spent an hour a day practicing stress-reduction techniques. If you don’t have a spare hour to cultivate serenity, don’t sweat it. We’ve seen evidence that even five minutes of tension-melting meditation can make a big difference. 4. HANG OUT WITH YOUR FAVORITE PEOPLE. A growing stack of research finds associations between feeling tense and worried and shorter telomeres. Feeling loved, comforted and safe can ease anxiety. So spend time weekly (or more often) with the folks who know and love you. OCT ’16 ›




tudies have shown that a little—or a lot—of spiciness is beneficial to your health. Even in the throes of hot, sweaty summer, spicy food has its pluses, such as cooling you down when eaten on the hottest days. This is a result of your body compensating for the sudden hotness by raising your internal temperature and thus causing your body to sweat and cool off. Read on for more trivia and easy-tomake recipes that will help you reap the perks of eating hot and spicy foods.

HOT ’N’ HEALTHY There are several health benefits when it comes to eating spicy foods. For instance:

FAT BURNER: A 1998 study at Laval University discovered red pepper increases metabolism, which means energy is burned faster and used more effectively. Red pepper was also shown to suppress appetite.

CARCINOGEN FIGHTER: In 2007, scientists at Nottingham University in the United Kingdom found that curry is effective in preventing prostate cancer. The cancer-fighting agent in curry is curcumin, which is a pigment that has antioxidant properties.

Are you one of those misunderstood foodies who add Tabasco sauce to soup, pizza and everything else in between? Your preference for hotness may be off-putting to some, but chalk up their wrinkled nose to envy of your virtuous palate. BY


DECONGESTIVE: Lighthearted comments of spicy scents clearing the sinuses may have more truth than you think. Hot food can relieve clogged nasal passages as well as fight fever and flu symptoms due to increased body temperature. MOOD BOOSTER: Like a runner’s high, eating a spicy food will cause your brain to release feel-good endorphins. This mood boost is partially due to your body’s defense mechanism in fighting pain from heat. Hot spices may also reduce inflammation. Sources:,

SPICE UP YOUR LIFE What makes most hot foods, uh, hot? The spices mixed into them, of course! Spices have their own beneficial health quirks. What’s great about spices is that you can easily add them to foods in just a pinch.

CINNAMON: Sure, it’s mostly used in desserts, but cinnamon has a twang that can leave your tongue tickling or burning if you add this spice in excess. Cinnamon is rich in polyphenols, which may regulate blood sugar, a trait beneficial to diabetes sufferers.

TURMERIC: Found in curry powder, researchers are in the process of finding the link between turmeric and brain health. This spice may protect people against cognitive decline. Feeling old and forgetful? Add turmeric to your tuna salad. DRIED RED PEPPERS: You can attribute fat burning to red peppers. The dream team of metabolism enhancers includes cayenne, crushed red pepper and paprika. These scorching spices are great for increasing satiety, too.

TOO HOT TO HANDLE? If you feel you’ve overestimated your spicy threshold and are surprised you aren’t setting off fire alarms, milk is your best bet to cure the burn. The casein in milk binds spicy capsaicin—found in chili peppers—resulting in heat relief upon first gulp.



SIZZLLIN’ IN THE KITCHEN Blogger Tiffany of Creme de la Crumb is a lover of white chocolate as well as hot and spicy dishes. Cook up Tiffany’s recipes to treat your palate and better your health.


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, cream cheese mix together l, w er bo sf n e ra rg T la s. a to 400°F. In tir in jalapeño and mayo. S Preheat oven , d crumbs m ea ea br cr e r kl u in or so dish . Spr e if ol er ss Greek yogurt ca m al jalapeños small-mediu ith addition w h h is it w rn a ot mixture to a G h p. Serve cheese on to ns to brown. gi be p to l and Parmesan ti un e 20 minutes desired . Bak chips. crackers or OCT ’16 ›


FIRE BIRD This sweet and hot meal is in the words of Tiffany, “Totall y customizable.” Control the heat by adding mo re or less red pepper flakes depending on your desired hotness. The pre p time is only 10 minutes, ma king this dish a great choice when you need to cook a last-minute meal. Spicy Apricot Chicken Serves 4 4 boneless, skinless chicken breasts 1 egg, slightly beaten 1/2 cup panko bread crumbs (plain or seasoned)

2 teaspoons garlic powder 1 1/2 teaspoons salt 1 1/2 teaspoons crushed red pepper

flakes About 2 cups apricot preserves or apri cot jam

Preheat oven to 375°F. Spray a baking dish with nonstick cooking spray. Add apricot preserves (or jam ), 1 teaspoon garlic powder, 1/2 teaspoon salt and crushed red pepper flake s to a medium sauce pan, and bring to a slight boil. Place beaten egg in one bowl. In another bowl, whisk together bread crumbs, 1 teaspoon garlic pow der and 1 teaspoon salt. Dip each chicken breast in the egg, tossing to coat, and then in the bread crumb mixture, tossing to coat. Pour about 1 cup of sauce into prepared baking dish. Place chicken breasts side by side on top of sauce. Cov er chicken with remaining sauce. Bake 20 to 25 minutes until chicken is cooked through. Serve warm.


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16 › OCT ’16

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State of Franklin Healthcare Associates




When You Need It

Extended Hours 7 Days a Week 7am to 9pm Call Ahead… or Just Walk-In! 301 Med Tech Parkway, Suite 110 Johnson City, TN 37604

423.794.5590 OCT ’16 ›


page 018

(and beyond)

Are you already dreading the winter temperatures? We may just have the perfect warm-weather getaway. If camping along the shore, pretty sunsets and mild winter temperatures sound like a good deal, check out one of these Florida parks—it’s the perfect solution to your winter blues. By Brett Ballantini

Coastal Camping

Photo by Ebyabe


St. Augustine

Anastasia boasts four miles of pristine beach and incredible canoeing, kayaking, surfing and fishing. Paddlers can navigate the park’s tidal salt marsh (Salt Run), while hikers explore a nicely shaded nature trail. To catch your breath afterward, stand anywhere near the middle of the beach and it seems like the surf and sand run on forever. (904) 461-2033

Bahia Honda State Park

Big Pine Key

Photo by Joe Dube

This one is a haul (12 miles south of Marathon) but well worth the effort, because when you arrive, you’re in paradise. Undeniably deep blue waters, tropical breezes and endless sunshine could convince campers that they’ve been transported to a Virgin Island getaway—only one with the amenities of two boat ramps and three different campsites. Obviously, the beaches and snorkeling are not only as good as you’ll find in the state but the entire country. The coral reefs off the Keys are accessible, as well. (305) 872-2353

20 › OCT ’16

Bill Baggs Cape Florida State Park

Key Biscayne

Florida’s oldest standing structure, the Cape Florida Light (built in 1825 and reconstructed in 1846) is a highlight. This park was also once a stop on the Underground Railroad. In recreational terms, Cape Florida boasts a mile of sandy Atlantic beachfront. Visitors can bike or kayak, and the seawall along Biscayne Bay provides amazing fishing. Tours of the lighthouse are available, and there are two Cuban restaurants on the grounds as well. Overnight boat camping is available in No Name Harbor. (305) 361-5811

Blue Spring State Park

Orange City

Not just a fun campsite, it’s also a designated manatee refuge! Blue Spring is the winter home of a growing number of West Indian manatees. Stretching more than 2,600 acres, Blue Spring also includes the largest spring on the St. John’s River. During designated swimming months, visitors scuba or swim in crystal-clear, 73-degree water. The St. John’s River also offers canoeing, fishing and boating. In addition to a full-facility campground, Blue Spring hosts the historic Thursby House, built in 1872, and three covered pavilions for picnicking. (386) 775-3663

Other park photos courtesy of the Florida Department of Environmental Protection

Anastasia State Park

Photo by Kimberly Eisele

ith more than 160 state parks in Florida, there’s no definitive list of camping hot spots. And because the state boasts one of the best park systems in the country, you truly can’t go wrong camping in any of those locations. However, our informal survey yielded these as the hottest spots to pitch a tent and take in nature.

Gadgets Galore

Once you’ve picked a spot to take in nature, be sure you’ve got the latest camping gear. We’ve got you covered.

Caladesi Island State Park

BioLite Campstove with Portable Grill

Not only is Caladesi Island a spectacular Gulf Coast beach, it’s a rarity in that it has been kept completely natural. Swimming, sunbathing and beachcombing are musts here. Saltwater fishing is available by boat or off shore. Two three-mile trails, one for hikers and another for kayakers, are available. Overnight boat camping is available, and access to the island is only available by boat or ferry. (727) 469-5918

Cayo Costa State Park

Boca Grande

This is a great gulf-view campsite and is only accessible by boat or ferry. Cayo Costa is incredibly private (offering nine miles of deserted beach) and surrounded by water. Tent sites can accommodate up to eight; public restrooms, showers and potable water are available. If you want fishing, kayaking, snorkeling or swimming to be part of your camping experience, you can’t beat Cayo Costa. (941) 964-0375

Photo by Karen Boudrie


Florida Caverns State Park The standout characteristic of Florida Caverns is right there in the name: The park boasts dry (airfilled) caves and is the only park in Florida to offer cave tours. You’ll see limestone stalactites, stalagmites, soda straws, draperies and flowstones. Outside of the caves, there’s the Chipola River and Blue Hole Spring to offer boating, canoeing and fishing. Another rarity: Florida Caverns boasts a nine-hole, New Deal-era golf course. (850) 482-1228

Falling Waters State Park

Photo by Deborah Phillips

Photo by D Harrison

You won’t find many waterfalls in Florida, but you will at Falling Waters: a 73-foot limestone cliff that spills water into a huge sinkhole. (The sinkhole itself is a 100-foot deep, 20-foot wide pit.) The water’s final destination is unknown. Falling Waters also boasts a butterfly garden and offers a lake for swimming. Campsites are nestled among the shady pines of this North Florida getaway. (850) 638-6130

Fort Clinch State Park

Fernandina Beach, $190

CamelBak All-Clear Bottle

Dirty water gets cleaned in one minute. A USB plug is needed to recharge, but each full charge cleans 80 bottles., $89



Make fire with a snap of the fingers—and that cooking heat charges the battery pack. Then, the battery pack can charge your USB devices! Talk about a multitasker.

The centerpiece of Fort Clinch is its namesake, a well-maintained 19th century U.S. fort. Troops occupied Fort Clinch during the Civil War and the Spanish-American War, although they never saw combat. Unsurprisingly, Fort Clinch is one of the oldest state parks in Florida. The park boasts a sixmile hiking/biking trail as well as superb fishing and swimming. There are two separate campsites, one at the beach and the other near the Amelia River. (904) 277-7274

Eton Scorpion

NOAA weather/AM/FM radio with an LED flashlight. Rugged and splash proof, the radio is also capable of charging your other devices using a hand crank or solar panels., $50


The Quatix ($400) is a wristwatch that provides hands-free navigation with a built-in GPS, compass, thermometer, altimeter and barometer. Connects wirelessly to smartphones and heart rate monitors and can be recharged via USB. And for a GPS that’s nearly a smartphone, get the Monterra ($650), with Android and Google Play apps, Wi-Fi, 3-D maps, camera and a touch screen.

JakPak Waterproof Jacket This do-all jacket converts to a sleeping bag and a tent., $200

LifeProof Braven BRV-1

These waterproof Bluetooth speakers are built tough for the outdoors., $180

Lumix TS5 Tough

This camera is dustproof, shockproof, freeze proof and waterproof with Wi-Fi capability to wirelessly transfer content., $400

OCT ’16 ›


Courtesy of Pinellas County Communications Department

Coastal Camping

Fort De Soto County Park

Grayton Beach State Park

Fort De Soto is a huge Pinellas County park, boasting 238 campsites and full services. The park is made up of five offshore keys. True to its name, Fort De Soto is a historical park, and on its grounds crossed Spanish explorers, Native Americans and Civil War soldiers. It’s very familyfriendly, with washers and dryers, electricity, fresh water, picnic tables and grills, restrooms, showers, and even a camp play area and store. Families can enjoy more than seven miles of waterfront, including sand dunes, nature trails, a paved bike trail, a canoe trail and two fishing piers. (727) 582-2267

If a magical sunset is an integral part of your camping experience, there’s no better spot in the country than Grayton Beach. But before the sun drops, hit one of the park’s nature trails, taking you through terrain that seems ripped right from a rain forest. There are more than four miles of trails for cyclists and hikers, while hitting the water in a canoe or kayak will lead you to a salt marsh, Western Lake. (805) 231-4210

Santa Rosa Beach

Little Manatee River State Park


Gamble Rogers Memorial State Recreation Area

Flagler Beach

Not many parks are named after folk singers, but this is one. And at Gamble Rogers, you can enjoy the music of the waters of the Intracoastal Waterway and the Atlantic Ocean, which means there are tons of boating options available. The 34-site campground is full-service and abuts the Atlantic Ocean. (386) 517-2086

22 › OCT ’16

The Little Manatee River, named an Outstanding Florida Water, runs for four and a half miles through the park, through 11 unique natural communities. The river, and its expertly maintained natural areas, makes Little Manatee a true treasure for nature lovers. The park features the Oxbow Nature Trail for hiking, as well as canoeing and horseback riding options. (813) 671-5005

Long Key State Park

Long Key

In Long Key, your tent abuts the Atlantic Ocean itself. There are 60 waterfront campsites, with the ocean as close as 100 feet away. That means you are mere steps from catching a fish for your dinner—you can’t get one fresher than that! Picnic tables and grills are part of each campsite. The highlight of Long Key’s nature trails is a special trail for kayakers that traverses a shallow lagoon. (303) 664-4815

Ocala National Forest

Silver Springs

The southernmost forest in the continental United States is also the world’s largest contiguous sand pine scrub forest, hence the nickname “Big Scrub.” Ocala’s 75-mile portion of the 1,300-mile Florida National Scenic Trail is breathtaking, comprising 360,000 acres on which to hike. More than 600 lakes, rivers and springs are on the property, including three first-magnitude springs in which visitors can dive, snorkel and swim year-round. (352) 625-2520

Paynes Prairie Preserve State Park


In 1971, Paynes Prairie became the first Florida state preserve and is now a National Natural Landmark. There is an extraordinary variety of animal life at the park, including 270 bird species, wild horses, bison and alligators. Visitors can map out their preferred hiking/horseback riding/bicycling trail (of eight total) from the panoramic view atop a 50-foot high observation tower. Feel free to fish on Lake Wauburg, although gasoline motors are not allowed. (352) 466-3397

Photo by Barb-Winters

Tierra Verde

T.H. Stone Memorial St. Joseph Peninsula State Park

St. Joe

Another campsite that is also considered a top U.S. beach-going (and bird-watching) destination, T.H. Stone offers double-water access to both the Gulf of Mexico and St. Joseph Bay. The peninsula has recorded sightings of around 250 bird species. T.H. Stone is divided into two areas, totaling 119 campsites: Gulf Breeze (open-air and accommodating to large campers) and Shady Pines (smaller and more secluded). (850) 227-1327

Meet Earl Survival Tablet

This multifaceted tablet acts as a GPS, weather sensor, AM/ FM/SW/LW radio, Bluetooth 4.0, walkie-talkie (20-mile radius), barometer, thermometer and compass. Plus it’s solar charging and features Android 4.4 technology. The best part? The excellent battery life., $299


This solar lantern capable of lighting 15 square feet with 80 lumens., $15

Nemo Helio

Bagged pressure shower operates by foot pedal, with water warmed by the sun., $100

Olympus OM-D E-M5

Sebastian Inlet State Park

Melbourne Beach

This Treasure Coast park boasts top-tier fishing and surfing on three miles of beach. Kayaks and canoes can navigate the Indian River Lagoon. Best of all, campsites are mere minutes’ walking distance from the beach. (321) 984-4852

St. Andrews State Park

Panama City Beach

Despite its lineage as a former military reservation, St. Andrews’ boasts sugar white sands and emerald green waters. Almost two miles of beach can be enjoyed on both the Gulf of Mexico and Grand Lagoon. Obviously, water sports are big here, including canoeing, kayaking, swimming, snorkeling and scuba diving. There are ample opportunities for bird watching and fishing as well. (800) 233-5140 Ext. 5141

Torreya State Park


Torreya is named for a rare species of tree that grows on the bluffs along the Apalachicola River. In the 1930s, the Civilian Conservation Corps created the park, which is now a great spot for camping, hiking, bird-watching (more than 100 species have been recorded at Torreya) and picnicking. Heavily forested, the park offers 16 miles of hiking trails and 29 campsites. (850) 643-2674

You can’t preserve memories better than with this, a weatherproof camera that takes 1080p video and 16.1-megapixel photos., $1,300

Petzl NAO

A lithium-ion headlamp with a light sensor to automatically shine the amount of light you need for map reading or hiking., $140

Sawyer Squeeze

The Sawyer Squeeze is a bagged water filtration system for hikes and climbs., $60

Sony Digital Reading Binoculars

No mere binoculars with 25x magnification, these also record video in H-D and 3-D modes., $2,000

Take Note!

Particularly in the winter months and on all weekends, each of Florida’s parks may fill to capacity. It’s strongly recommended that visitors call ahead to make campsite reservations.

Victorinox Expedition Kit This 41-function, multi-tool kit features an LED light, thermometer, barometer, altimeter and alarm clock., $185

X-1 Surge

This contact headset boasts waterproof earphones and a built-in microphone in case you prefer music to the sounds of nature., $70

OCT ’16 ›



ETSU Athletics works to ensure both shortand long-term success of program.

ast Tennessee State University’s Athletics vision statement is to be the preeminent mid-major program in the nation. ETSU has come a long way since its founding in 1911 as East Tennessee State Normal School. And the athletics program has progressed leaps and bounds as well. ETSU’s nearly 400 student-athletes today have the opportunity to compete in Division I athletics as a member of an FCS (Football Championship Subdivision) conference. Part of the Tennessee Board of Regents system of colleges and universities, ETSU is the fourth largest university in the state. Its Quillen College of Medicine is consistently ranked as one of the top schools nationwide for rural medicine and primary care education. It offers a nationally acclaimed and accredited program in bluegrass, old time and country music as well as the nation’s lone master’s degree in storytelling. In 2009, ETSU announced the nation’s first doctoral program in sport science and physiology. The ETSU Buccaneers, first named in 1935, have an impressive list of achievements as well. In 1918, the women’s basketball team completed its season with an undefeated 6-0 record. In 1924, the baseball team went undefeated. On Dec. 13, 1969, the Bucs topped Louisiana Tech, led by quarterback Terry Bradshaw, in the Grantland Rice Bowl. On March 20, 1992, the men’s basketball defeated No. 3 seed Arizona in the first round of the NCAA Tournament. National Football League players Donnie Abraham, Earl Thomas Ferrell, Thane Gash and Gerald Sensabaugh played at ETSU, as did Mike Smith, former head coach of the Atlanta Falcons. Professional golfers Rhys Davies, Larry Hinson, Mike Hulbert, Eric Axley, David Eger, J.C. Snead, Bobby Wadkins and Garrett Willis all played at ETSU. Professional baseball players include Dave Campbell, Ed Goodson, Atlee Hammaker and Jim Mooney. Pro basketball players include Keith “Mister” Jennings and Harley “Skeeter” Swift. According to ETSU Athletics Strategic Plan 2015-16, “Never before in the history of East Tennessee State University has the institution been faced with such exciting opportunities and challenges,” with the world of college athletics changing rapidly and the growing distance between the Power 5 conference members (ACC, Big Ten, Big


Photo Courtesy of East Tennessee State University

The ETSU Buccaneers, first named in 1935, have an impressive list of achievements.

OCT ’16 ›


26 › OCT ’16

Former University of North Carolina head football coach Carl Torbush was hired to lead the restart of football at the school, and he signed his first class in February 2014. Also in 2014, ETSU rejoined the Southern Conference after 10 seasons in the Atlantic Sun Conference. In 2015, the ETSU football team finished 2-9. They played five FCS opponents ranked in the top-25 in total defense, made a trip to then-No. 21 Montana State and faced three teams ranked in the top35 in total offense. “Fans have welcomed the return of football,” Sander said. “The first year we played freshman. The quality of the team

will be much better this year.” Upcoming seasons will see the football Bucs traveling to Knoxville to take on the University of Tennessee in 2018, playing at both Vanderbilt University and Appalachian State University in 2019, facing the Commodores again in 2021 and the Mountaineers again in 2024, and visiting the University of Georgia in 2020. These games, Sander explained, not only give ETSU’s student-athletes the opportunity to play in a big conference environment, they also help the university get national exposure. “If we can win those games, that’s a tremendous opportunity to get our brand

out,” he says. “Those competitions help you get experience playing at that level of competition. And, financially, it’s very lucrative.” The Buccaneers will earn a game guarantee of $550,000 for the Georgia game. “Our fans love it. Our athletes want to challenge themselves at another level,” Sander said. In the fall of 2017, ETSU will play football on campus for the first time since 2003. The new home for Buccaneer football will be a classic horseshoe designed stadium that can seat 10,000. Bringing football back to ETSU is crucial to the future vision for the campus, students and alumni. The University’s

Photos Courtesy of East Tennessee State University

12, Pac-12 and SEC) and the other 275 members of Division 1. “The reality is you have the super elite and then you have the other folks like ETSU who don’t have the 100,000 seat stadiums,” explains Dr. Richard Sander, director of intercollegiate athletics. ETSU Athletics has developed and implemented a strategic plan that positions itself for both the shortand long-term success of the program. But what Sander wants to impress upon the public is the quality of ETSU’s student-athletes. “This is a quality, well-balanced program. We have kids who do well in sports but also in the classroom,” he says. On May 31, the ETSU men’s program was awarded the Southern Conference’s Commissioner’s Cup, the all-sport trophy that goes to the conference’s best allaround men’s program. In late June, the league office announced that 49 ETSU student-athletes earned spots on the spring 2016 Academic All-Southern Conference team. ETSU fielded its first football team in 1920 (the Normalites had a 3-3 season). In 2003, the university dropped the program because of financial reasons. In January 2013, ETSU’s Student Government Association approved a $125 per student per semester fee increase to fund the re-instatement of the football program. The Tennessee Board of Regents approved the proposal in March 2013.

Photos Courtesy of East Tennessee State University

“This is a quality, well-balanced program where we have very outstanding athletes and individuals who do well in the classroom.”

OCT ’16 ›


numerous entertainment events throughout the calendar year. Owned by the city of Johnson City, Freedom Hall underwent a multi-million dollar upgrade this summer, and ETSU entered into a long-term agreement to make Freedom Hall the Bucs’ home for the next five years. In the meantime, the Mini Dome, which was built on campus in 1977 and was the home of ETSU football as well, now serves as an indoor practice facility for many sports. It also houses the

administrative offices for ETSU Athletics. “It’s become a much more valuable facility,” Sander says. Thomas Stadium, the new 1,000-seat home of ETSU baseball, opened in February 2013. The 2016 Major League Baseball FirstYear Player Draft in June saw five ETSU baseball players taken over the three-day, 40-round event. Red-shirt junior shortstop Chris Cook of Kingsport was taken in the 30th round by the Pittsburgh Pirates.

The Dave Mullins Tennis Complex also opened in 2013 and serves as the outdoor competition and practice venue for ETSU’s men’s and women’s tennis programs. The men’s doubles team made the Final Four in the NCAA doubles tournament in Oklahoma before falling in the national semifinals to Texas A&M. The ETSU women’s tennis team’s historic 2016 season came to a close with a loss to No. 3 North Carolina in the opening round of the NCAA Tournament. Photos Courtesy of East Tennessee State University

enrollment goal of 18,000 students is within reach, and the football program is a large piece of that effort. An ETSU College of Business economic impact study has shown that $32.5M in annual spending will be achieved as a result of the approximate 500 ETSU students associated with the football, band and other programs. Because ETSU tries to compete at the highest level possible, it recruits players irrespective of where they are from, Sander said. As a result, the school has 57 international students who now call Northeast Tennessee home. “East Tennessee State University is a nice place for them. They feel very comfortable here,” he says. The Mountain States Health Alliance Athletics Center—better known as the Mini Dome—was once home to the men’s basketball program. Freedom Hall Civic Center became the new, full-time home of ETSU men’s basketball in 2014. The 6,000-seat concert venue incorporates program and sponsor signage throughout the season and also plays host to

Because ETSU tries to compete at the highest level possible, it recruits players irrespective of where they are from.

28 › OCT ’16

Photos Courtesy of East Tennessee State University

With the loss, the Bucs’ record finished at 20-3, which is the fewest losses the program has ever had in a single season. Both the men’s and women’s golf teams play at the Warren-Greene Golf Center, designed by world-renowned golf architect Tom Fazio and sitting on 14 acres of land overlooking the ETSU campus. Summers-Taylor Stadium, home to both the men’s and women’s soccer programs, was completed in 2008 and is one of the premier soccer facilities in the nation. Betty Basler Field was completed for the 2009 season and is the first on-campus home of the ETSU softball program. The 500-seat complex houses an on-site practice infield and batting cages. The J. Madison Brooks Gymnasium was built in 1950 and has undergone two extensive renovations in the last decade. Home to both the ETSU women’s basketball and volleyball programs, the most recent renovation in 2014 added a new-look playing surface and modern basketball goals. The ETSU Women’s Basketball team fell to Furman, 71-68, in the quarterfinals of the 2016 Southern Conference Championships. The Bucs ended the season with an overall record of 16-14 and 8-7. The volleyball team’s season came to an end in the SoCon semifinals, dropping a four-set decision to Chattanooga and finishing the season of 19-12 and 9-7. The David E. Walker Track, located inside the Mini-Dome, hosts the annual Niswonger Invitational,

“Our fans love it. Our athletes want to challenge themselves at another level.” plus the Atlantic Sun and Southern Conference Indoor Championships, AAU Championships and the NAIA National Championships. Future plans at ETSU include a new outdoor track and field complex, with a regulation-size track, locker room/ office complex and permanent grandstand. Female studentathletes at ETSU can take advantage of a new program this fall. ETSU is one of eight NCAA schools to be the first to receive a

multi-year grant to assist with the development of women’s varsity triathlon programs. Triathlon was added to the list of NCAA emerging sports for women at the 2014 NCAA Convention, and the USA Triathlon grants are aimed at increasing the sport’s sponsorship at the college level. In the emerging sports program, created to help schools provide more participation opportunities for female athletes, a sport has a 10-year window in which

at least 40 schools must sponsor it before it can become an official NCAA championship. Triathlon will become the ninth women’s sport at ETSU. With all of ETSU’s successful sports programs, you can’t overlook the coaches who lead the athletes. “We really have great coaches,” Sander says. “They really understand their role. Our mantra is ‘excellence every day.’”

Find out more › OCT ’16 ›


Why did the chicken cross the road? To live in your yard, of course!



n case you hadn’t noticed, backyard chickens are all the rage lately. Even in town, it’s become trendy to have a few hens. In addition to providing fresh eggs and adding a touch of “Green Acres” charm to suburban yards, chickens are great at controlling bugs, including mosquitoes and ticks. First things first, make sure your zoning laws allow for hens. Then, once you’ve decided to jump on the chicken bandwagon, you need a place to put them. Spend a little time online and you’ll find more ideas for coops than you can shake a chicken leg at. You can pick from simple and rustic to elaborate designs with ornate trim and fanciful architectural details that elevate the plain “chicken house” to a work of art. If you possess basic carpentry skills, you can download plans to build your own. You want the structure to last, but skip the pressure-treated lumber, which contains chemicals that can be harmful to chickens. Instead, choose naturally rot-resistant lumber; cedar and redwood are good choices. If your DIY skills are limited, or you don’t have the right tools, you can choose from numerous readymade coops or models that require simple assembly.

Include The Basics

Whether you build or buy, every good chicken dwelling has certain necessities. Your birds need two main spaces, and they should be connected: an

enclosed coop where they’ll sleep and lay eggs, and a run where they can get fresh air, exercise, socialize and take the occasional dust bath. You’ve heard the horror stories of how factory farm hens live their sad, short lives in a space not much bigger

than a sheet of 8-1/2 x 11-inch paper. It doesn’t take a lot of effort or expense to provide far more spacious digs for your chickens. But before you decide what size coop and run to build or buy, you need to have a general idea of how many chickens you plan to keep.

OCT ’16 ›


According to the experts at, a Connecticut-based business that sells chicks and all the chicken supplies you can imagine, the minimum amount of space inside the coop is two to three square feet per bird, and four to five square feet in the outside run. Bigger is better; for happier, stress-free hens, allow for more space than the minimum. Ventilation is crucial; otherwise, your girls might come down with respiratory problems. You don’t want the coop drafty, nor do you want it snug and tight, which will make it too hot and a breeding ground for bacteria. While the run is obviously at ground level, the coop should be off the ground two feet or higher. Because it’s your chicken’s “house,” the coop needs some basic amenities. There should be an opening about 12 x 12-inches square with a gradually sloping ramp (no less than eight inches wide) that leads down into the run so the hens can come and go as they please. You’ll need a larger door on the side so you can clean out the interior and access the water and food. Speaking of which, hang the water and feed sources about six inches above the floor to keep chickens from walking into them and spilling the contents.

The coop is also where you place nesting boxes (one box for every four to five hens). You can buy ready-made wooden nesting boxes, but plastic kitty litter boxes also work great and are a breeze to clean. Whichever you use, fill them with clean straw. You don’t want the chickens to sleep in their nesting boxes (too messy), so you need to provide places for them to roost at night. Poles (or tree branches) two inches in diameter are ideal and should be installed higher than the nesting boxes, at least a couple feet above the floor of the coop. Make sure

32 › OCT ’16

there’s enough roosting space for all your birds, allowing about 10 inches when they’re roosting side by side. Screening on the floor of the coop under the roosting poles allows the droppings to fall through to the ground below. (Think of this not as manure, but as free fertilizer for your yard and garden!) Ideally, you will situate the run so it has shade from a tree. If no trees are available, drape shade cloth over at least part of the top of the run so your chickens don’t get too hot in the sun.

Protection From Predators

If you’re going to keep chickens, you’ve got to think about predators. Unfortunately, hawks, coyotes, raccoons, foxes, opossums, bobcats— not to mention dogs—all look at chickens as part of the food chain. Make sure your coop/run is secure and predator proof—not just from all sides but also from the top and bottom.

Despite its name, chicken wire isn’t the best choice for penning your chickens in. It’s flimsy, and the holes aren’t small enough. For much better protection, opt for “hardware cloth,” which isn’t cloth at all but resembles stiff wire screen. It comes in different size increments; your safest choice is the one-half-inch squares. You’ll need small fence staples (sometimes called “poultry staples”) to attach the wire securely to the wood.

Photo by Cynthia McFarland

your heart is set on specific breeds, however, there may be some wait time. Chicks aren’t expensive. Expect to pay anywhere from $2.75 to $4.50 (or higher for more rare breeds), but suppliers usually have a minimum order, and there are shipping costs, as well. When your chicks arrive, they’re too small and fragile to head to the coop. You’ll need to keep them indoors; a cardboard box and heat lamp will be home for the first few weeks. And watch the weather as you transition them outdoors. Young chickens can’t handle the cold. A healthy, well-cared-for backyard hen can live for eight to 10 years or longer, so build her a house she’ll appreciate and you’ll be proud of.

You’d be amazed what raccoons can open, so use latches that can be locked; a snap or carabiner clip should do the trick. For ultimate safety, use the hardware cloth as a “floor” on the ground of the run, as well, so predators can’t dig under. Otherwise, you’ll need to bury the screening down into the ground at least one foot deep on all sides of the coop. For extra protection, you can buy wolf urine or coyote urine (no, we’re

not kidding) and use it around your chicken coop to deter predators. Available online ( has both wolf and coyote urine in liquid and granule form), it will keep away a variety of critters.

Stocking Your Coop

Local garden/feed stores sell chicks in the spring, but you can order throughout the year from suppliers. If

Order Chicks, Supplies: My Pet Chicken

(888) 460-1529 Find Coops and Plans:

Or just type “chicken coop plans” into an Internet search engine.

OCT ’16 ›


You’ve taken a shower, splashed on your favorite scent, applied your makeup and consider yourself clean as a whistle.

Although the outside of your body certainly is something to behold, the inside has probably just been doused with a healthy dose of hazardous chemicals. Every day your body is exposed to thousands of chemicals and pollutants, many of which you unfortunately apply yourself. A good coat of lead painted across your lips, maybe a little arsenic in your eye shadow? The list of dangerous or potentially dangerous ingredients in everyday household products and cosmetics is astounding. Unfortunately, there is no requirement for companies to test products for safety before they market them to unsuspecting shoppers. Although not every exposure will harm you, there are a few major ingredients you should avoid at all costs.





Use lots of “antibacterial” soaps, lotions and sprays? Chances are your endocrine system is suffering because of your desire to not catch a cold. Triclosan is an antimicrobial agent commonly used in antibacterial soaps and detergents. It started out innocently enough as an additive to surgical scrubs but has now been linked to hormone disruption, specifically interacting with androgen and estrogen hormone receptors, thereby affecting thyroid function. You’ll find triclosan in a number of antibacterial products, deodorants, toothpastes, cosmetics and certain “antibacterial” fabrics and plastics (i.e. cutting boards, dishes, etc). Thanks in part to triclosan’s appearance in a number of products, new antibiotic-resistant strains of E. coli and salmonella are becoming prevalent, and even more alarming is that triclosan is lipophilic, meaning it accumulates in fatty tissues. So, theoretically, you can store a whole host of the stuff in your body. By the way, this is particularly detrimental to a developing fetus. What to do? Ditch the antibacterial and opt for plain ol’ soap.



Enjoy an after-shower mist of body splash? Although your skin might smell of “cucumber melon” or “morning blossom,” your hormone receptors are all bent out of shape. Musks are a poorly studied class of chemicals that give the fresh scent to your favorite products. Specifically, galaxolide and tonalide can bind to and disrupt human androgen and estrogen receptors. Tonalide has been

linked to the proliferation of estrogen-responsive breast cancer cells and is a photosensitizer, meaning it becomes more toxic when exposed to sunlight. Galaxolide is produced in massive quantities (somewhere in the vicinity of 1-10 million pounds annually), and studies have shown that exposure during pregnancy leads to elevated levels of the toxin in breast milk. The Environmental Working Group found galaxolide and tonalide concentrations in umbilical cord blood, meaning that your little one already has a buildup of the stuff in their bodies before they’ve even left the womb.



Aside from embalming dead bodies, formaldehyde, unfortunately, is found in a number of products used on live bodies. Nail polishes and glues, hair gels and smoothers, and a whole host of other personal care products can contain what the U.S. National Toxicology Program deems a “reasonably anticipated human carcinogen.” Yes, you read that right—a known cancer-causing agent. Baby shampoos and soaps and several body washes contain “formaldehyde-releasing preservatives,” meaning that while the “reasonably anticipated human carcinogen” isn’t directly added to the product, a preservative that releases it is and therefore does not need to be listed on the label. Be on the lookout for quaternium-15, dimethyl-dimethyl (DMDM) hydantoin, imidazolidinyl urea and diazolidinyl urea to name a few. These chemicals release formaldehyde, which is not safe at any level. Instead, use all-natural and/or organic baby products and body washes. You’ll get just as clean, without the chemicals.



You won’t find 1,4-dioxane on any labels, yet this EPA-termed “probable human carcinogen” has been found in as much as 22 percent of tested products. It can be found in everything from hair relaxers to baby shampoos. So, why isn’t it found on any labels? Because it isn’t an ingredient at all; it’s a contaminant. 1,4-dioxane is a byproduct of the process of ethoxylation, in which ethylene oxide, a known breast-cancer carcinogen, is added to products to make them less harsh. The result is a contaminant that is currently on California’s Proposition 65 list of chemicals known or suspected to cause cancer or

OCT ’16 ›


birth defects. It is also a suspected kidney toxicant, neurotoxicant and respiratory toxicant. Although you won’t find 1,4-dioxane on any labels, look for chemicals that include the clauses “xynol,” “ceteareth” or oleth, as they are generally treated with ethylene oxide. One sure way to avoid it is to use organic products. A study by the Organic Consumers Association found no evidence of 1,4-dioxane in a variety of tested USDA-certified products.


Phthalates, often called plasticizers, are a group of nasty chemicals used to make plastics more flexible. They are used in hundreds of products, from detergents and adhesives to personal care products like hairsprays and shampoos. Unfortunately, despite being in nearly every product on the market, you often won’t find them on the ingredient list. A study from the Centers for Disease Control and Prevention tested more than 2,500 people for traces of phthalates. The chemical was found in 97 percent of those tested. So what can they do to you? Simply put, phthalates disrupt the body’s hormonal systems, and after two decades of research, scientists have found critical developmental defects in the sex hormones of children exposed to high levels. As for adults, infertility, breast cancer and a hindrance to those undergoing anti-estrogen cancer treatments are all potential side effects of phthalate exposure.



Parabens are a group of antimicrobial chemicals added to products to increase shelf life. Specifically, these include ethyl, butyl, methyl and propyl parabens. They are generally found in products that contain a lot of water such as lotions, shampoos, facial cleansers and scrubs. Parabens have been linked to cancer, endocrine disruption, reproductive toxicity, immunotoxicity, neurotoxicity and skin irritation. Seems a high price to pay so shampoo can sit on a shelf for a few years, right? Parabens mimic estrogen and bind to receptor sites, increasing the expression of usually regulated genes, which can result in

36 › OCT ’16

rapid growth of breast-cancer cells. Manufacturers are researching alternatives for parabens, though most of these are currently only found in the natural/organic sector.


For the conscious (or even somewhat conscious consumer), how do you react? Do you walk around with a magnifying glass, agonizing over the laundry list of impossible-topronounce ingredients in your favorite lotion, nail polish, hair spray, body wash, hand soap… basically everything you come in contact with on a daily basis? Well you can, or you can log on to the Environmental Working Group’s website at to view a database of over 62,000 products and how they measure up. The Environmental Working Group founded the Skin Deep database in 2004. There you’ll find information on everything from dish soap and detergents to nail polish and eyeliner. An easy-to-use scale rates the potential hazards of each product. Users can even search for a specific product or brand. Unsure about an ingredient on the label? You can search for that too to learn the good, the bad and the ugly truths. An easy-to-understand user’s guide explains the rating system and how to understand your product’s final score. Categories to investigate include sun, skin care, hair, babies & moms, oral care and more. Each and every product tested and researched is then given a rating for its likelihood to contribute to cancer, allergies and immunotoxicity. It’s also rated for any developmental and reproductive toxicities and given an overall health-hazard ranking. If you aren’t experiencing information overload by this point, Skin Deep also offers a breakdown and rating for each individually listed ingredient, information on animal testing by the company and other concerns and precautions consumers should take before using or purchasing a product. Although the Skin Deep database is by far the most advanced product database available to consumers, there are still wrinkles that need to be ironed out. In some cases, there is just not enough known about an ingredient or a product to give it an accurate rating. Sometimes, manufacturers change the formula in their products before Skin Deep can update their listing and, try though they might, researchers just can’t keep up on every brand or product on the market. The key to using the database is to check back often, as new information is added every day.



Before you decide to go sans soap, there are some steps you can take to safeguard yourself.





It’s something you never think about when getting ready to start your day or winding down for the night, but every product you put on or into your body comes with its own list of ingredients. On average, here’s what we expose ourselves to on a daily basis.


OCT ’16 ›


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Who knew YouTube could be used for something other than watching silly cat videos? Yep, there are YouTube videos out there that could actually make you healthier. Now, get up, put on your running shoes and… head to the computer. › BeFit is a fitness-inspired YouTube channel dedicated to toning, strengthening and sculpting your body to perfection. You’ll have your pick of workouts, ranging from yoga to cardio, and leading your routine will be professional trainers like Jillian Michaels and Denise Austin.


› Getting in shape means you have to start eating healthy, too. The Domestic Geek is a channel dedicated to meal prepping and healthy dinner ideas, and it’s one of our favorites. Tune in on Mondays and Thursdays when new videos are posted.






Want to go for a run? Finding the best-fitting shoe among the many choices available isn’t easy and can be pretty overwhelming. It’s important to make sure the shoe fits your foot correctly. Here are a few things to consider the next time you want to buy new running shoes.

Shoe-Buying No-Nos

BUYING FOR LOOKS. Have you ever 1.

Heel. Your heel should fit snug in your shoe, not tightly.

2. Instep. The upper part of your shoe should fit snug and secure around your instep. Your instep is the middle part of the top of your foot, located between the toes and the ankle. 3. Width. Your foot should move side to side without crossing over the edge of the insole. The insole is the inner sole of the shoe that can be either removable or fixed to the inside bottom of the shoe. 4. Length. There should be a thumbs width of space between your longest toe and the end of the shoe. 5. Flex. Check the flex point before you put on the shoe, it should bend and crease along the same line your foot flexes. 6. Feel. Know your arch type as well as its contours and movements. Your shoe should complement and support your stride, not alter it. There are a number of ways to find out your arch type. Some speciality running shoe stores will perform tests to determine your arch type. You can also do it at home using the “wet test.” Find out more by visiting

Woe Is Me

heard the phrase “beauty is pain?” This does NOT apply when buying athletics shoes. If you buy solely because they’re colorful or cute, you will most likely be heading back to the store to purchase a new pair.

BUYING SHOES THAT ARE TOO SMALL. Blisters are gross. Buy the

correct shoe size.

ASSUMING YOUR SIZE. Every brand of shoe runs differently in terms of size. Have your feet measured every time you buy shoes, and try them on and walk around a bit before any final purchases.

It may sound weird, but buying the wrong running shoe can create hip, knee and back pain, and no one wants that. These ailments, of course, are easy to prevent if your shoes are the culprit. Made your final shoe decision? Slip on your brand-new kicks, make a killer playlist and head to the nearest track to show off your newest purchase.

40 › OCT ’16


Keep Calm (And Buy Shoes)


body 10 Reasons To Get Hooked On Rose Water 1.

Helps maintain your skin’s pH balance

2. Reduces red, irritated skin 3. Hydrate and revitalizes your skin 4. Heals scars, cuts and wounds 5. Helps strengthen skin cells and regenerate skin tissue 6. Cleans pores and tones your skin 7.

Aroma is a powerful mood enhancer

8. Treats mild scalp inflammations and gets rid of dandruff 9. The scent of rose on your pillow can help you sleep better 10. Helps slow the signs of aging in your skin

Give It A Try

Finally convinced? Here are some ways to add rose water into your daily routine:


Stop And Smell The Roses

Used as far back as the 16th century, rose water has been said to treat everything from headaches to indigestion. Michelangelo was even believed to have added it to his daily cup of tea. Today, however, we tend to use it most often in facial oil, body lotions and juices. Rose water is made by distilling rose petals with steam. Read on to find out more.


Why The Hype?

Known as the “magic potion,” rose water has anti-inflammatory as well as anti-bacterial properties and helps hydrate and soothe skin. Not only can you apply the water to your skin and hair, but you can drink it, too! It’s offered in a variety of juices and flavored waters that hydrate your skin from the inside out. Rose water is said to provide stress relief and support digestive functions. Along with this, it helps with anxiety, may enhance your mood and provides your body with essential vitamins. A quick internet search can provide instructions on how to make your own rose water, or you can purchase products that include rose water as an ingredient. When purchasing rose water products, make sure to read the ingredients list. Rose water can irritate the skin if mixed with harsher chemicals, such as alcohols and artificial fragrances. It’s always best to purchase rose water in its 100 percent pure form, if possible.

SPRITZ IT. Rosewater can be sprayed over your makeup as a makeup-setting product. Fill an empty bottle with rose water, and spritz it on after you’re done with your makeup, leaving your face fresh and radiant. TIRED EYES. Soak a cotton pad in chilled rose water, and apply it around your eyes to help reduce puffiness and lessen redness. HAIR CONDITIONER. After shampooing, rinse your hair with a cup of rose water to give your hair a healthy shine. MAKEUP REMOVER . Mix together

coconut oil and rose water, and soak a cotton pad to rub on your face. This will not only wipe off your makeup but deeply nourish your skin as an added bonus.

LOTION. Mix rose water with almond oil or regular cream and moisturize your body to leave your skin soft and smooth. OCT ’16 ›




Get Started

Not sure where to begin? Here are some products to check out that contain the magic ingredient.

The Beauty Of Charcoal?

We’ve heard just about every insane thing people have done to improve the look of their skin. (Like Demi Moore letting leeches bite her face… Can you say crazy?) But let’s face it—many of us are willing to try something a bit, shall we say, eccentric, to get the look we’re desiring. Well, we have a new beauty trend that you’re going to want to get behind.


id you know activated charcoal is full of powerful preservatives and detoxifying properties? It’s been used since ancient Egyptian times, and today, activated charcoal can be used to treat everything from drug overdoses to anemia in cancer patients. But, put it on your face? Keep reading.

42 › OCT ’16

Skin And Beauty

Created when oxygen is added to regular charcoal, activated charcoal is perfect for makeup and skin products because it helps clear skin while also removing dirt (We know—it seems counterproductive, but it’s honestly true.), impurities and oils. It’s allnatural and won’t add new chemicals to your skin that could potentially cause a negative reaction. When dirt and oil in your pores come in contact with charcoal, they stick to it and then get washed away when you rinse. It is known as the “black diamond of healers,” according to skincare guru May Lindstrom. Once you rinse off the charcoal, beneficial minerals like calcium, potassium and magnesium are all released into your skin. So although it might not seem glamorous to rub charcoal on your skin, the health and beauty benefits may have you running to the outdoor section at Lowes.

MAY LINDSTROM PROBLEM SOLVER CORRECTING MASQUE: This mask heals blemishes and inflammation and also shrinks pores. (Goop, $90) LELAND FRANCIS BLACK ROSE BAR: This gentle antiaging soap bar fights breakouts while hydrating and soothing your skin. (Goop, $22) LITTLE BARN APOTHECARY CHARCOAL CLEANSER: This cleanser can be used on both normal and breakout-prone skin and leaves your skin soft and silky. (Goop, $22) SEPHORA BAMBOO CHARCOAL BLOTTING PAPERS: Thin, double-sided sheets absorb oil without disturbing your makeup. (Sephora, $8) LUSH GUV’NER DEODORANT: This deodorant powder containing sage, lavender and charcoal eliminates all types of odor. (Lush, $10.45) KURO SHAMPOO: This healthy, deep cleanser can be used on all types of hair. (Sort of Coal, $37.50)





Don A New Do

Fall is such a fun season to look forward to. It’s finally cooler outside, sweaters become somewhat acceptable, oh, and of course, we get to try out a new hair trend!


Hair trends change every year, from the classic highlights to the mermaid inspired pink and teal hair. Not sure what hair route to take this year? We may have a few ideas for you. Here are the top six trending hair colors and styles for this fall.


The Short Shag


The Happy Medium


Long Layers


Wispy Bangs




Dark Hair Colors


Go Natural

Both longer and looser than a bob, this hairstyle is perfect for those who are tired of the maintenance of long hair and are looking for something fresh and new. This haircut hits right at your shoulders, making it easy to wear both up and down. For those tired of last season’s lob (long bob) but still aren’t ready to fully commit to long hair, medium-length loose waves suit all face shapes and hair textures. Looking for a change, but don’t want to get rid of your long locks? Try long layers! This will give your hair more volume while also offering a youthful look. Soft, wispy bangs are great for every hair length. They are versatile—you can either pin them back with bobby pins or secure them with a cute headband.

Braids are perfect because they keep your hair out of your face while still looking chic. There are so many options, from French to fish tail. You may have to check out some YouTube videos to figure out how to do the fancy ones, though! If summer is all about lighter hair colors, then fall definitely gets a little darker. With the sun’s rays being not quite as powerful as during the summertime, your new hue is less likely to fade in the fall and winter months. These colors include ashy browns, soft blacks and even sandy blondes. You can even spice things up a bit with a more reddish hue. Think auburn, rose gold, copper and even a warm peachy shade—all these colors will be popular this season. The simple low ponytail is making a comeback, with a “less is more” mantra taking center stage. (So don’t feel too badly when you hit the snooze button one too many times and have to throw your hair into a pony and run out the door.)

OCT ’16 ›


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Going Green

These ideas may seem like no-brainers, but they’re great reminders on how to make the Earth a happier place. › Recycle. Use your curbside recycling box to its fullest potential. Don’t live within city limits? Check out and search “solid waste” or and click on “Solid Waste Management” for recycling locations. › Be mindful with water. Keep showers short and sweet; every two minutes can use up to 10 gallons of water. › Adjust the thermostat. Set your thermostat one degree higher than normal in summer, and one degree lower in the winter. Every degree could save 10 percent on energy use.


› Meatless Mondays. Eating one less meat meal per week can save both water and trees. How could you say no to that?






Medicare Manual

Whether this fall is your first time enrolling in Medicare or you’ve navigated your way through the process before, isn’t insurance always (at least a little) confusing? We’ve outlined some changes coming to Medicare in 2017 and compiled some extra info to make it all (at least a little) easier.

Open Enrollment

Just like last year, the open enrollment period is from October 15 to December 7. Changes made during this time become effective January 1, 2017. Those who have existing Medicare plans will be able to change the following during this time:

46 › OCT ’16

› You can switch from Original Medicare coverage to Medicare Advantage or from Medicare Advantage to Original Medicare.

› If you did not enroll in Medicare Part D when you were first eligible you may do so now, although a late enrollment penalty fee may pop up.

› You can switch from one Medicare Advantage plan to another, or you can switch from one Medicare Part D plan to another. (Even if you like your Part D plan, it’s wise to review it and compare it with others—covered medications, premiums and out-of-pocket costs tend to change each year.)

› If you’re already enrolled in a Medicare Part D prescription plan or a Medicare Advantage plan and don’t want to change your coverage for 2017, you don’t need to do anything during open enrollment. Hooray!

Changes To Come

Whether you have an existing policy or you’re enrolling in Medicare for the first time, it’s important to stay abreast of upcoming changes. If you receive an Evidence of Coverage or an Annual Change of Coverage letter in the mail, review the updates to your policy to ensure your plan will still meet your needs in 2017. Here are some major changes coming this year:


someone reaches the initial coverage limit ($3,700 in 2017), and coverage resumes when they reach the out-of-pocket spending limit. states that “for 2017, while in the donut hole, enrollees will pay 40 percent of the cost of brandname drugs (down from 45 percent in 2016) and 51 percent of the cost of generic drugs (down from 58 percent in 2016).” The Affordable Care Act has been working to eliminate this coverage gap, and it will be fully closed by 2020.



paid $104.90 a month for their Part B premium (except enrollees with income above $85,000, who had higher premiums). Part B premiums came in at $121.80 for enrollees whose premiums are not deducted from their Social Security checks or enrollees new to Medicare in 2016. For the 70 percent of enrollees who have their Part B premium deducted from their Social Security checks, no increase could be made, as it would have decreased their net Social Security check, which is prohibited by law. This year, Social Security will make a cost of living adjustment (COLA), so the $121.80 per month for Medicare Part B is expected to apply to all enrollees (with higher premiums for those with higher incomes).


Advantage plans are extremely popular—about 30 percent of Medicare recipients were enrolled in a Medicare Advantage plan in 2015. However, providers can change the coverage options offered from year to year, so it’s essential you stay up to date and read through the latest material on your policy so these updates don’t become upsets later on.

Documents On Deck

Want to gather your materials before sitting down to start your enrollment? Here’s what you’ll need to provide when signing up:

› Your original birth certificate or a copy of your birth certificate certified by the issuing agency › Proof of U.S. citizenship or lawful alien status if you were not born in the United States › A copy of your W-2 form(s) and/or self-employment tax return for last year › If applicable, a copy of your U.S. military service paper(s) (e.g., DD-214 - Certificate of Release or Discharge from Active Duty) if you had military service before 1968

How Can I Apply?

To apply online, visit If you prefer, you can also make an appointment at your local Social Security office to apply in person. Apply over the phone by calling (800) 772-1213 from 7am to 7pm Monday through Friday. The deaf or hard of hearing may call TTY (800) 325-0778. Compare plans by calling (800) MEDICARE or visiting

OCT ’16 ›





Career Coach

Maximize Your Potential: Grow Your Expertise, Take Bold Risks & Build an Incredible Career. Looking to take your career to the next level? This is the perfect book. It offers insight from leading minds from all over the world and gives the reader advice on how to build relationships in the workplace and create new opportunities.

48 › OCT ’16

Thrive: The Third Metric to Redefining Success and Creating a Life of Well-Being, Wisdom, and Wonder. This book is great for trying to find balance both at work and home. It reminds you that there is more to life than earning money, and it’s important to mix selfcare into your daily life. Moving the Needle: Get Clear, Get Free, and Get Going in Your Career, Business, and Life. If you’re feeling stuck in your career, this book provides a system for people who want to make a change.

The 7 Habits of Highly Effective People. If you’re interested in developing better work habits, this book will teach you ways to change your perception of how the world around you works.

The Up Side of Down: Why Failing Well Is the Key to Success. If you’re trying to recover from a career failure, this book can help you turn your failures into learning experiences. You can read real stories from people in many different careers who have experienced failure and how they overcame it.

Job Searching with Social Media for Dummies. Social media—and the internet in general—can be an intimidating arena when it comes to searching for a new job. Let this book show you strategies for using all the most popular platforms to move ahead in your career.


Choosing the right career path can be pretty tough for some people, so once you find your job, make sure you’re performing at your best level. Your boss will be certain to notice. Not sure how to maximize your potential? Check out the following books we found that can help you do just that. Now, turn off Netflix, you’ve got some reading to do!

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Tri-Cities Healthy Living Magazine Oct'16  

Inspiring a healthier, balanced lifestyle.

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