Welcome
It is a pleasure to present you with the premier issue of Lake Cumberland Compass. It was created from a passion to compile entertaining health and wellness-related content for our community in a fun, easy-to-read format, that’s always free to the reader. Although our first issue is just 24 pages, as we get the ball rolling, we’re going to GROW with the kind of content you tell us you WANT to see!
In addition to the printed format, which you can pick up throughout the community (check LCCompass.com as we map out the drop locations), our content can also be read via online flip books and blog posts. We invite you to watch the site and follow along on our Facebook page (@LCCompass) as we grow.
You can sign up to receive our email notifications of upcoming deadlines and when new issues come out. We promise not to spam you with unwanted content.
We would be honored to have you as an advertiser or as contributor. You can find out about both on our about us page at LCCompass.com or drop an email to info@LCCompass.com and share your thoughts.
Thank you for picking up our very first issue of Lake Cumberland Compass. We hope you enjoy it and seek out our future issues as we navigate and grow in this journey together.
Lisa
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Volume 1, Issue 1 July 2024
—EDITOR / DESIGNER—
Lisa Rowell
—ADVERTISING SALES—
Jordan Rowell
—CONTRIBUTORS—
• Lori Beth Miller, Ed.D
• LCDHD
• LCRH
Lake Cumberland Compass is a health and wellness journal independently published in Somerset, Kentucky, by Compass Communications, LLC. Content is for entertainment purposes only. Print copies are distributed throughout Pulaski County. Digital flip books are available at no charge at LCCompass.com.
All rights reserved. No part of this publication may be reproduced or stored for retrieval by any means without written permission by the publisher. The publisher is not responsible for unsolicited materials and accepts no responsibility for the contents or accuracy of claims in any advertisement. Lake Cumberland Compass is not responsible or liable for any errors or omissions and reserves the right to refuse or reject any submitted content. The opinions of contributing writers do not necessarily reflect the opinions of the publisher.
LCCompass.com
email: info@LCCompass.com
facebook: @LCCompass
© 2024
Compass Communications, LLC
https://lp.constantcontactpages.com/sl/hXwoNKI
Format: Online ISSN 2998-3576
Format: Print ISSN 2998-3568
Cover Photo of Libby Mattingly by Lisa Rowell.
Know your sweeteners
Delve
Libby
National Watermelon Month
Learn
A path to more balanced living through
As an observer at the back of the studio, it didn’t occur to me that I could also be participating in the chair-tomat yoga class that day, with instructor Jenny Williams — or silly me would not have worn a long skirt. Awkward, out-of-shape me, in my skirt and having busted a toe the day prior, surprisingly got through almost every part of the class. And it felt amazing. Jenny, who co-owns Embody Yoga and Pilates, designed the chair-to-mat class to meet the needs of students who cannot move up and down from the floor easily. The class incorporates strength, flexibility, and relaxation exercises.
Although it is attended mainly by older people, Jenny said younger people can also benefit from taking the class.
With two decades of experience to her credit, Jenny’s students are quite partial to her. It’s easy to see why after the first meeting.
Beginning with rounds of mindful breathing, in a safe and peaceful setting, the tone was set for the gentle movements which followed.
As her voice guided the movements, Jenny reminded her students to do what they could with no pressure. It was peaceful and fun, and in spite of the use of the chair, it was a workout.
In what felt like no time, the hour-long class ended and I knew this was a place I wanted to visit again. I would come back to Jenny Williams guiding my movements for a blissful hour and instructing me to be mindful of my breathing and energy. I would come back to be in the presence of this great group of people with their laughter and acceptance, in the safest of places. I was even safe within myself that day, which I admit does not always come easy. I carried the energy of that
Libby Mattingly demonstrates chair yoga techniques in her back yard.
Story and Photos by Lisa Rowell
morning with me for much of that day.
Mind over matter and vice versa
“I think that we sometimes underestimate the mind’s ability to generate the experience of the body and many times what we’re experiencing as physical stiffness is actually a mental pattern that needs to be released,” Williams explained.
She reworded her thought with, “A movement can help you release a stuck mental pattern — but also — a changed mental pattern can help you release a stuck physical pattern.”
In her humble nature, Jenny will not take credit for her students receiving what she has to share.
“They are open to me and I am open to them,” she said. “Then magic happens.”
The group of students, who regularly meet at the studio as their schedules permit, finished their session with boundless enthusiasm and energy that Tuesday morning. After helping to put the mats and chairs in their proper places, some went on to the next class in the room down the hall, while others happily went about their day.
I stopped to reconnect with an old friend who had occupied the mat in front of me during the class.
It began as a gift
I met up with Libby later that day to catch up and learn more about her journey into yoga.
Libby Mattingly has been attending yoga classes with Jenny
Williams since 2015. Wherever Jenny is teaching, it is clear Libby will follow.
“Ben died in February of 2015,” she said of her late husband, “and I started yoga in May of 2015.”
Rather than sending her flowers when she lost her husband, Libby said two trusted friends instead gave her a month-long subscription to their yoga class.
She’s been going regularly ever since.
“…it was just so good for me. To have those two trusted friends and that yoga release.”
Libby recalled those very first sessions while she was navigating her grief. “I can remember when we’d get on the floor for the savasana — the relaxation part — tears would just roll down my face. It was just such a release.”
“That’s when Jenny had a little studio downtown on East Mt. Vernon. That’s where we went. Then afterwards we would go to Baxter’s for a coffee and it was just so good for me. To have those two trusted friends and that yoga release.”
Nine years later, Libby is still going to those classes, now filled with joy and laughter. Having scoliosis, she said she’s found that yoga helps keep her mobile and strengthens her back muscles and her core. She also attends the wall-to-mat Pilates classes at Embody, which she said also helps.
Students of the chair-to-mat yoga class at Embody Yoga & Pilates in Somerset enjoying a laugh together include (back row, l-r) Joseph Mattingly, Bobbi Templet, Myrtle Wallace, Patsy Crowe, and George Joplin; (front row) instructor Jenny Williams and Libby Mattingly.
With yoga three days a week and walking two days a week, the retired Somerset Community College employee stays quite active.
“I totally think it’s transformative,” she said of doing yoga.
“When I have to miss, my body knows it and my mind and spirit know it too.”
independent, you have to do the maintenance.”
“When I have to miss, my body knows it and my mind and spirit know it too.”
“I am not going to get over the scoliosis but that is very beneficial to me,” she says of her participation in yoga. “It has made a big difference in my life.”
“It’s like your car needing a tune up — just taking care of the maintenance — in order to stay
Libby said having a network of friends she can laugh with and go places with also helps keep her feeling young. And they are present for each other.
“For me, my church community and my friend groups are important.”
Her yoga friends are very much a part of that. And I could not feel any more honored to have reconnected with such a special person. n
Embody Yoga and Pilates is located at 15 Centre St., #3 in Somerset. Visit online at: embodyyogaandpilatesstudio.com
WELLNESS
The eight dimensions of wellness, which are part of Dr. Peggy Swarbrick’s wellness model, have been used since the 1990s.
The dimensions — emotional, physical, occupational, intellectual, financial, social, environmental, and spiritual — will make up a large part of the content in Lake Cumberland Compass. We’ll also put in some human interest content to keep it fun.
Ironically, the compass image we chose for our logo has eight points, so we feel we’re on to something here with the eight dimensions of wellness!
u Environmental – Good health by occupying pleasant, stimulating environments that support well-being
u Financial – Satisfaction with current and future financial situations
u Physical – Recognizing the need for physical activity, diet, sleep, and nutrition
u Intellectual – Recognizing creative abilities and finding ways to expand knowledge and skills
u Occupational – Personal satisfaction and enrichment derived from one’s work
u Spiritual – Expanding our sense of purpose and meaning in life
u Social – Developing a sense of connection, belonging, and a well-developed support system
u Emotional – Coping effectively with life and creating satisfying relationships.
Adapted from A Wellness Approach. Psychiatric Rehabilitation Journal, 2006, M. Swarbrick
We’ve all had moments where we’ve felt we didn’t belong. But for people who moved to this country, that feeling lasts more than a moment. Together, we can build a better community. Learn how at BelongingBeginsWithUs.org
DWater Safety Four tips for summer
Family Features
rowning is a leading cause of death for children ages 1-4, according to the Centers for Disease Control and Prevention. During the summer months, when water activities are more prevalent, drowning is more common, according to the National Safety Council.
Extreme heat may increase incidents of cardiac arrest. An average of 33 drownings occur in the U.S. each day, one-third of which are fatal. To protect your loved ones when playing in and around water this summer, keep these tips from the American Heart Association in mind:
Never swim alone
Children always need supervision, but even adults should swim with a buddy so
someone can call for help if an unexpected problem arises. Swimmers can get cramps that hinder movement in the water and slips and falls can happen to anyone.
Wear protective devices
Choose your swimming location wisely
SomersetPulaski EMS offers CPR Classes that are open to the public. For information and pricing, contact Training Coordinator
Jeremy Compton at 606-679-6388, ext. 246
U.S. CoastGuard-approved life jackets provide the best protection for someone who is in the water and unable to safely reach solid footing. When on a boat, all passengers should wear life jackets in case of an accident, and young and inexperienced swimmers should wear one any time they’re near water.
Avoid unknown bodies of water where hazards such as tree limbs or rocks may be hidden below the surface. Also avoid waterways with strong currents, such as rivers, that can easily carry even the strongest swimmers away. Instead, choose swimming pools and locations with trained lifeguards on duty.
Learn cardiopulmonary resuscitation (CPR)
In the event of a drowning, no matter the age, the American Heart Association recommends rescue breaths along with chest compressions to keep oxygen circulating to the brain. Only 39% of those who participated in a consumer survey said they are familiar with conventional CPR and only 23% know about HandsOnly CPR.
Consider these ways to learn CPR and join the Nation of Lifesavers as an individual, family, organization or community.
• Watch online. Learn the basics of Hands-Only CPR by watching an instructional
Photo courtesy of Shutterstock
video online. Hands-Only CPR has just two simple steps:
1) Call 911 if you see someone suddenly collapse.
2) Push hard and fast in the center of the chest to the beat of a familiar song with 100120 beats per minute, such as “Stayin’ Alive” by the Bee Gees.
• Immerse yourself. Through a virtual reality app, you can learn how to perform Hands-Only CPR and use an automated external defibrillator (AED) then put your skills to the test in reallife scenarios.
• Learn at home. Learn basic lifesaving skills in about 20 minutes from the comfort and privacy of home with CPR Anytime kits. The Infant CPR Anytime program is for new parents, grandparents, babysitters, nannies and anyone who wants to learn lifesaving infant CPR and choking relief skills. The Adult & Child CPR Anytime Training kit teaches adults and teens Hands-Only CPR, child CPR with breaths, adult and child choking relief and general awareness of AEDs.
• Take a course. Get a group together and find a nearby class to learn the lifesaving skills of CPR, first aid and AED.
• Turn employees into lifesavers. Help make your workplace and community safer one step at a time by committing to CPR training for your employees or coworkers. n
Visit heart.org/nation to access more summer safety resources and find a CPR course near you. Source: American Heart Association
Children always need supervision, but even adults should swim with a buddy.
LCDHD campaigns to encourage students to wear life jackets
Content submitted by LCDHD
The Lake Cumberland region is a beautiful place for outdoor recreation and water sports. Lake Cumberland District Health Department (LCDHD) encourages everyone to enjoy our area and take advantage of all the outdoors has to offer.
It can be easy for us all to forget basic safety precautions sometimes! A
fun time can turn frantic in a split second when water is involved. No matter how well you swim, water accidents don’t give you a chance to think twice.
Last year in Kentucky, we lost 37 lives to water accidents including 29 drownings. Each year, there are approximately 4,000 fatal drownings across the United States.
The Kentucky Fish and Wildlife Department and the U.S. Army Corp of Engineers have joined LCDHD in our efforts to bring life jacket awareness to the Lake Cumberland Region. Lake Cumberland District Health Department has begun placing water safety banners at area high schools. The project began this spring and will continue into the fall as we aim to place the banners in all high schools across the district.
Too often, a water or boating incident could have had a better outcome if only a life jacket had been worn. If you are swimming for your life, a life jacket has your back. Life jackets live up to
Many Pulaski County families enjoy recreational time on the lake. Wearing a life jacket can help prevent a tragedy on the water. Always wear a life jacket when on the lake.
their names in any type of water incident.
Remember: Life Jackets Worn, Nobody Mourns! For more information on water safety go to https://www. lcdhd.org/water-safety/ n
(Photos submitted by LCDHD) Pulaski County Health Department presented banners to high schools in Pulaski County to promote swim and water safety to students. Pictured above left are Allison Brown, RN, and Samantha Crabtree, RN. Below left are Assistant Principal Julie Hoff, Principal Kevin Cook, and Assistant Principal Cody Wesley of Pulaski County High School. (Top, right) LCDHD’s Sam Price and Sabrina Merrick were joined by Marcus Bowling, Boating Education Coordinator for Kentucky Department of Fish and Wildlife, on Somerset 106, WYKY FM to discuss water and boating safety. For more information on boating classes, visit fw.ky.gov/Boat/Pages/Boater-Education. aspx
Drowning Prevention
CDC’s Injury Center Uses Data and Research to Save Lives
Our Mission
Each year
4,000 people die from drowning in the United States
Drowning injuries can also cause brain damage and other serious outcomes, including long-term disability
Injuries and deaths from drowning cost the United States $53B in 2020
Drowning is preventable
Together, we can implement solutions
www.cdc.gov/drowning
CDC is uniquely positioned to lead data-driven drowning prevention strategies, focusing on groups at increased risk of drowning
Some groups have a higher risk of drowning
Limited access to basic swimming and water safety training may contribute to disparities.
For people younger than age 30, drowning rates among Black people were 1.5x higher and among American Indian and Alaska Native people were 2x higher than White people
Drowning is a leading cause of death among children 1–4 years of age
Deaths among persons with autism spectrum disorder were nearly 40x as likely to be caused by drowning as deaths in the general population (Injury mortality in individuals with autism, AJPH)
CDC Works with Partners to
Collect drowning data to understand risk and protective factors
Implement and evaluate drowning prevention strategies
Pilot and evaluate water safety programs with organizations like the American Red Cross and YMCA
Support the U.S. National Water Safety Action Plan to reduce drowning
Support the CDC Healthy and Safe Swimming Program and the Model Aquatic Health Code
CDC Addresses Disparities by
Analyzing data, tracking trends, and identifying groups at higher risk
Understanding the factors that drive disparities in drowning risk
Evaluating programs that teach children who are at increased risk of drowning basic swimming and water
ON
SCOOP Added Sugars
Sugar. We crave it. We love it. We consume way too much of it. Varying studies show Americans consume, on average, roughly 66 pounds of sugar a year!
Last year, the World Health Organization (WHO) recommended reducing our daily intake of “free” sugars to less than 10 percent of our total energy intake for average adults. The American Heart Association says no more than about six teaspoons (25 grams) of added sugars a day for women and nine (38 grams) for men.
Have a plain cake donut with breakfast (12 grams), a soft drink at lunch (39 grams), a candy bar in the afternoon (35 grams), and it becomes easy to see how the sugar adds up.
Wait a second... FREE sugars? ADDED sugars?
In a nutshell, foods we consume are comprised of carbohydrates, proteins, fats, fiber, and water. These are “macronutrients.” Sugars are a type of carbohydrate, which our bodies break down into glucose to be used as a source of energy for our cells and organs.
Fruits and vegetables we eat contain naturally occurring sugars. They are also full of fiber, water and healthful nutrients.
Story and photos by Lisa Rowell
Our bodies break down these types of sugars slowly. The added sugars in many packaged foods can be highly concentrated and stripped of any nutrients during processing. Our bodies break those down more quickly. For example, the six grams of sugar in one cup of raw carrots is metabolized differently than the same amount of sugar in just half that morning donut. The sugar in the donut is not naturally occurring, it is added.
Hidden sugars
Understanding the added sugar in our food can be very tricky. Let’s say you do not consume soft drinks, cookies, candy, or other foods obviously packed with added sugars. But you did put ketchup (4 grams of sugar) on your fries at lunch and you ate a cup of yogurt with fruit on the bottom (47 grams of sugar) for breakfast. That’s a lot of extra sugar. Added sugar is hiding in foods we wouldn’t even consider. It’s in breads, salad dressings, soups, pasta sauces, granola bars, and so much more. Those with compromised health issues, like diabetics, must be
extra cautious of these hidden sugars and excess carbs.
Food labels can be very misleading. Just because the ingredient list does not include the word “sugar” doesn’t mean it isn’t lurking in the product. The food industry uses more than 60 different names for added sweeteners. Malt syrup, rice syrup, and dextrose are just a few.
Just eat the apple
One apple may contain 19 grams of naturally occurring sugar, but it takes three to four apples to make one
8-ounce glass of apple juice. Food products claiming to be sweetened with fruit juice could contain highly concentrated forms of the fructose from the juice and bear no resemblance to the original fruit. The same applies to sweeteners like high fructose corn syrup.
The biochemistry of these types of sweeteners is not the same as the whole foods we eat. The naturally occurring sweetness of that apple is stripped away along with fiber and nutrients from the original fruit. Our bodies absorb glucose to fuel our cells while pure fructose needs to be processed by our livers. Too much and our livers store the excess as fat. Processed foods can be loaded with fructose.
Just as it is highly unlikely you would eat ten apples in a given day, consuming too much added sugar can take its toll on our bodies.
This brings us back to the recommendations of institutions such as the World Health Organization and the American Heart Association to reduce our added sugar consumption.
More and more studies are proving the health risks of consuming too many simple sugars or refined carbohydrates.
A donut with breakfast?
12
grams of added sugar.
It can be harmful to blood sugar control, and has been associated with an increased risk of obesity, heart disease, and even some forms of cancer.
The American Heart Association cautions that foods high in added sugars typically do not have nutrients the body needs and only contain extra calories.
To get the nutrients you need, the AHA recommends eating a diet that’s rich in fruits, vegetables, fiber-rich whole grains, lean meats, fish, poultry and low-fat or fat-free dairy products.
Paying attention to the added sugar in our diets is just one way we can take care of our bodies. Of course, talk with your primary care provider about what is best for you based upon your health conditions. n
Learn more at https://www.who.int/; or at https://www.heart.org/
61 NAMES FOR SUGAR
• Agave nectar
• Barbados sugar
• Barley malt
• Barley malt syrup
• Beet sugar
• Brown sugar
• Buttered syrup
• Cane juice
• Cane juice crystals
• Cane sugar
• Caramel
• Carob syrup
• Castor sugar
• Coconut palm sugar
• Coconut sugar
• Confectioner’s sugar
• Corn sweetener
• Corn syrup
• Corn syrup solids
• Date sugar
• Dehydrated cane juice
• Demerara sugar
• Dextrin
• Dextrose
• Evaporated cane juice
• Free-flowing brown sugars
• Fructose
• Fruit juice
• Fruit juice concentrate
• Glucose
• Glucose solids
• Golden sugar
• Golden syrup
• Grape sugar
• HFCS (High Fructose Corn Syrup)
• Honey
• Icing sugar
• Invert sugar
• Malt syrup
• Maltodextrin
• Maltol
• Maltose
• Mannose
• Maple syrup
• Molasses
• Muscovado
• Palm sugar
• Panocha
• Powdered sugar
• Raw sugar
• Refiner’s syrup
• Rice syrup
• Saccharose
• Sorghum Syrup
• Sucrose
• Sugar (granulated)
• Sweet Sorghum
• Syrup
• Treacle
• Turbinado sugar
• Yellow sugar
sugarscience.org
How to support your pet’s health during the summer
As a pet parent, you know your pet’s needs are continually evolving. That’s true during different stages of growth and even as the seasons change.
Part of supporting your pet throughout the year is understanding the specific risks that come with changing weather and special seasonal events. Supporting pets this summer can be easier with these tips:
Summer Health
Concerns
It may be an exciting time of year for humans with all the extra activities, seasonal celebrations and travel, but those summer pastimes can add up to a whole lot of stress for pets. In addition, environmental factors like allergens and heat can affect them more than you realize.
Allergies: Pets can be affected by many of the same allergens as humans, including grass, pollen and other vegetation that is more prevalent during warmer months. Watch for signs of trouble such as scratching, chewing, watery eyes and general discomfort. Veterinarians can offer advice on allergy support and supplements appropriate for your pet’s age, breed and size.
Fireworks: Summer tends to bring more loud noise and commotion in general, but this is especially true around the Fourth of July when explosions become the norm. If pets are fearful, it’s especially important to ensure they stay in wellsecured areas since fireworks are a common cause of pets running away. If possible, find a safe spot within your house where outside noises are muffled. Provide some
comfort items and check on them regularly. If they seem extremely distressed, vet-recommended anxiety treatments and supplements can help promote relaxation and soothe their nerves.
Travel: If your pet suffers from separation anxiety, summer trips can be especially problematic. One solution is to take your pet with you, but that’s not always practical or even possible. When pets with separation anxiety stay behind, it’s a good idea to leave them with someone they know, and even better if that person can stay in your home so pets are in familiar surroundings. If that’s not an option, introducing pets to their caretaker or doing a trial run at the kennel can help ease their nerves. In extreme cases, you may need to consult with a vet about supplements that can help soothe pets in your absence.
Dehydration: Just like humans, hotter temperatures make it easier to get dehydrated, which can lead to myriad health concerns. Ensure pets have access to fresh, clean and cool water at all times and be sure to alert your veterinarian if you notice any changes in their interest in drinking, as that can signal an issue. Also watch for signs of dehydration, such as weakness, less energy, changes in appetite and panting.
Managing Activity Levels
During the summer months, pets may be tempted to take
it easy in the heat, or you may have the opposite problem: a pet that’s a little too active for the elements. Monitoring their activity level is important to ensure they don’t get overheated but also get adequate exercise to maintain a healthy weight and keep muscle tone strong. This may require getting creative about bringing playtime indoors or shifting your routine to accommodate walks early or late in the day when temperatures tend to be more forgiving.
Introducing Health Supplements
Monitoring pets’ health isn’t a one-size-fits-all effort. In fact, different breeds have distinct needs when it comes to exercise, behavioral training and even nutrition. Supplements, from multifunctional solutions to those targeting specific issues, can help complement regular food to ensure pets are getting all of the nutrients and preventative support they need to thrive. One comprehensive option is NaturVet’s Breed Specific Soft Chews supplement line, which is made up of five products that provide proactive support for distinct dog breed categories, including toy/ small, bully, sport/working, doodle and giant.
The vet-formulated soft chew line was designed to offer a streamlined and personalized supplement approach for breeds with particular health needs. To support pets precisely as they are, each product offering is formulated for pure and mixed breed dogs alike, delivering tailored, wholesome ingredients to address joint, allergy, immune, heart, gut, anxiety and dental issues.
Find more advice for supporting your pet’s health this summer and beyond at naturvet.com. n
Photo courtesy of Shutterstock (woman hugging dog) #17023 Source: NaturVet
Family Features
JULY IS National WATERMELON Month
More than 300 varieties of watermelon are cultivated in the United States and South America, where complementary growing seasons provide a year-round supply of watermelon in an array of shapes, colors and sizes. Because there are so many varieties, they are often grouped according to characteristics, like fruit shape, rind color or pattern, and size.
Wash your watermelon
Did you know that you should wash those watermelons? According to the FDA, you should wash all fruits and vegetables in clean, running water before eating them. This is true for all fruits and veggies, rinds or not! You should also use clean knives and cutting surfaces, and make sure you have washed your hands prior to preparing it for eating.
Freshness
When considering how long your watermelon will last, you have to consider how long it may have taken that watermelon to get to your grocery store, as some watermelons may travel farther distances during the season. Once cut from the vine, a watermelon has about 3-4 weeks of shelf life.
Refrigeration
Do you have to refrigerate your watermelon? Not when it is whole, but you want to keep the cold chain in place. If the watermelon was cold when you bought it, then continue to keep it cold. There has been research showing room temperature watermelon has higher nutrient levels, but it cannot have ever been refrigerated
Fun facts and trivia
• The first recorded watermelon harvest occurred nearly 5,000 years ago in Egypt.
• Early explorers used watermelons as canteens.
• Watermelon’s official name is Citrullus Lanatus of the botanical family Cucurbitaceae. It is cousins to cucumbers, pumpkins and squash.
• The first cookbook published in the United States in 1796, American Cookery by Amelia Simmons, contains a recipe for watermelon rind pickles.
• According to Guinness World Records, the
world’s heaviest watermelon was grown by Chris Kent of Sevierville, Tennessee in 2013, weighing in at 350.5 lbs.
• In China and Japan, watermelon is a popular gift to bring a host.
• A watermelon was once thrown at Greek orator Demosthenes during a speech. Placing the watermelon on his head, he thanked the thrower for providing him with a helmet to wear as he fought Philip of Macedonia.
• Over 1,200 varieties of watermelon are grown across 96 countries worldwide.
• The United States currently ranks seventh in worldwide production of watermelon. China is #1. n
Five Steps to GRILLING Vegetables
Source: Culinary.net • Photo courtesy of Getty Images
Burgers, brats, steak, chicken, pork chops and all the flavors of fresh meat get all the love on the grill, but a wellrounded meal calls for sides and veggies. Before you plan your next backyard barbecue, incorporate tasty vegetables - peppers, asparagus, onions, tomatoes, zucchini and more - for an all-out blitz of fresh-grilled flavor. Consider these simple steps to properly grill your crispy veggies:
Light the grill
Step one, of course, is to prep a hot grill. For the best cooking experience, you’ll want medium-high heat or even high heat for quick, direct grilling. By lighting the grill ahead of veggie prep, you’ll allow plenty of heating time to complete your other tasks.
Different types of vegetables and preparation methods call for different cook times.
Prepare veggies
Depending on what you plan to cook, there’ll likely be some preparation to undertake, such as cutting off stems and blemishes or removing pits and seeds. In addition to cleaning up your ingredients, you may want to chop, dice or slice based on the recipe.
Coat vegetables with olive oil
Drizzling just a small amount of olive oil over your vegetables and tossing to coat adds a couple benefits. First, it helps the outer layer crisp
rather than dry out, plus it aids in seasonings - like salt and pepper - sticking to the vegetable instead of falling off while on the grill or in a pan.
Consider using foil packets or skewers
If char marks aren’t your thing, tossing chopped or diced veggies into a foil packet before hitting the grill steams them for a bit of a softer texture. Alternately, wooden skewers soaked in water (to prevent burning) can help keep smaller chunks
of veggies from slipping through the grill grates while still achieving a crispy exterior.
Pay attention to grill times
Different types of vegetables and preparation methods call for different cook times, but 5-10 minutes over direct heat generally gets the job done. The smaller you chunk, chop, slice or dice, the less time it’ll take. n
Find more grilling tips at Culinary.net.
Lake Cumberland Regional Hospital now uses 4K-3D exoscope ORBEYE
Enables 26x magnification, heads-up surgery, and inclusion of entire OR team
Lake Cumberland Regional Hospital (LCRH) recently announced the availability of procedures using the ORBEYE exoscope, a video microscope that enables surgical teams to view the structure of tissue, blood vessels, and other anatomical features in 3D, at up to 26x magnification and at a resolution that is four times greater than HD, on a 55-inch 4K-3D monitor. Magnified visualization is critical to precision micro-surgical procedures. LCRH is the first hospital in Kentucky to acquire this innovative technology.
Every moment is critical in surgery, and precious time can be saved with specialized equipment that allows for natural threedimensional vision, wide magnification, and working distance, excellent visibility, and versatility during surgical procedures.
“We are very excited to use this innovative medical technology for microsurgery,” said Neurosurgeon Magdy El-Kalliny, MD.
“Performing microsurgery with the Orbeye exoscope
represents a major evolution of the technology for 3D visualization and magnification of all corners of the surgical field in micro neurosurgery. We are able to work more precisely and efficiently, and it also offers a very good opportunity for better interaction with other members of the medical staff and offers new educational possibilities for young neurosurgeons and medical students. All of this translates into improved patient outcomes.”
Robert Parker, Lake Cumberland Regional Hospital CEO, explained, “Not only does the ORBEYE impact patient benefits as Dr. El-Kalliny describes, but it also provides versatility and applications that achieve ergonomic benefits to the surgeons during surgery.”
ORBEYE allows for improved visualization and ergonomics in precision surgery and overall ease of use, offering the following benefits:
High-resolution 4K-3D digital imagery up to 26X magnification helps physicians see minute
anatomical details. The ORBEYE delivers threedimensional video imagery four times more detailed than standard HD imagery and can be magnified to the power of 26X. Providing a larger and broader color range, which is more natural and realistic, the ORBEYE helps physicians reliably identify tissue boundaries and see blood vessels and lesions. With no delay in image processing, the ORBEYE delivers this information in real-time, allowing for smoother surgical procedures.
Display of the procedure on a 55-inch 4K-3D monitor improves ergonomic positioning for surgeons, reducing surgeon fatigue and facilitating team surgery. The ORBEYE displays the magnified imagery on a large monitor, which eliminates the need for the surgeon to wear an eyepiece loupe. With “heads-up” surgery, surgeons can operate in a more comfortable working posture without having to peer into a microscope lens. Moreover, because the large 55-inch monitor enables the entire surgical team to view the same image, it allows the surgeon to work side by side with the assistant in the same orientation, which optimizes the workflow for multiple surgeons. It improves efficiency by allowing information to be shared with other surgical staff, which is especially helpful in education and training.
Usability features include compact size and a small and flexible head that streamlines operation. Digital technology has made the microscope unit much smaller, allowing for faster setup. ORBEYE’s small and flexible head enables the surgeon to observe the surgical field from various angles, facilitating multiple surgical positions, approaches, and techniques. The streamlined and compact optical head
design provides ample surgical site space for unobstructed hand and instrument movements intraoperatively. The ORBEYE exoscope can be customized to the needs of each specialty, with features such as Auto Focus, Near Infrared Imaging Capabilities, and more. Individual user profiles offer enhanced customization to settings on the ORBEYE, the camera head, and the foot pedal. n
Content courtesy LCRH. More information about LCRH’s use of ORBEYE is available at LakeCumberlandHospital.com/ neurosurgery
“Performing microsurgery with the Orbeye exoscope represents a major evolution of the technology for 3D visualization and magnification of all corners of the surgical field in micro neurosurgery. …”
— Neurosurgeon
Magdy El-Kalliny, MD
COMMON TICKS FOUND IN KENTUCKY
TICK BITES WHAT YOU SHOULD KNOW
There are a variety of tick species in Kentucky and several illnesses their human (and animal) hosts can develop when bitten by them. The following is an outline of the variety of ticks found in our region and what possible diseases they could potentially transmit.
Identification
According to Tick Spotters, “Knowing the type of tick, the likely tick infection rate in the region, and how long the tick was attached and feeding are all critical details for making tick bite management decisions; like whether to have your tick tested or seek disease-preventive treatment.”
American Dog Tick — Also known as the wood tick, the American dog tick is common in Kentucky. It can transmit several diseases to humans, pets, livestock, and wild animals, including: Rocky Mountain spotted fever, tularemia, and canine tick paralysis.
Brown Dog Tick — Unlike other ticks, the brown dog tick can survive its entire life indoors, Diseases it can transmit include Rocky Mountain spotted fever.
Black Legged Tick —
Also known as the deer tick, diseases associated with this tick can include: anaplasmosis, babesiosis, ehrlichiosis, Lyme disease, borrelia miyamotoi disease (a.k.a. hard tick relapsing fever), and Powassan virus disease.
Lone Star Tick — According to the University of Kentucky, lone star ticks are “active questers,” meaning they will chase their host. This species is very common in Kentucky and is often present in large numbers.
A bite from a lone star tick can spread a variety
of diseases including: ehrlichiosis, tularemia, alpha-gal syndrome (also known as alpha-gal allergy or mammalian meat allergy), Heartland virus, southern tick-associated rash illness (STARI), bourbon virus disease, and Rocky Mountain spotted fever.
Gulf Coast Tick — This tick can be active in temperatures as low as 39°F and can transmit pathogens to humans, pets, livestock, and wild animals. These can include diseases similar to Rocky Mountain spotted fever, and Heartland virus.
Winter Tick — This tick is not known to carry diseases that can be transmitted to humans or their pets.
Asian Longhorned Tick — Bites from this tick in Kentucky tend to be associated with cattle, though there are reports from bear, elk, and humans as well, according to the University of Kentucky. The invasive species has been found in at least ten Kentucky counties since first being identified in the U.S. in 2013. Although there are no reported cases in the U.S., the longhorned tick is known to transmit diseases in other countries.
Protection from tick bites
The Entomology Department at the University of Kentucky says several factors have increased the potential for tick encounters. These can include increases in wildlife populations, expanded ranges of some tick species, development of housing in rural areas, and the popularity of hiking and ecotourism. Awareness and use of preventive measures are keys to reducing tick bites.
The department recommends using
Images from University of Rhode Island’s Tick Encounter. Not pictured are the winter tick and the Asian longhorned tick. Enlarged for illustration purposes.
repellents and checking yourself frequently for ticks while and after being in areas where they may be active. They further suggest the best strategy to reduce the potential of contracting tickborne diseases is to avoid tick bites. These measures can include:
• Avoid walking through uncut fields, brush and other areas likely to harbor ticks. Walk in the center of mowed trails to avoid brushing up against vegetation.
• Use a repellent that contains 20 to 30 percent DEET on exposed skin. Always follow product instructions.
• Use products that contain permethrin to treat clothing and gear, such as boots, pants (especially the cuffs), socks and tents.
• Tuck long pants into your socks and boots. Wearing light-colored pants makes ticks easier to see.
• In areas where there are
children and other family members for ticks every 2 to 3 hours and upon returning home from hikes and outdoor activities. Examine behind ears, hair, neck, legs and around the waist.
• If you let your pets outdoors, check them often for ticks. Ticks can “hitch a ride” on your pets, but fall off in your home before they feed. Tick collars, sprays, shampoos, or monthly “top spot” medications help protect against ticks.
How to safely remove a tick
The Kentucky Department of Health says removing a tick quickly can reduce the risk of contracting a tickborne disease.
STEP 1: Use fine-tipped tweezers to grasp the tick as close to the skin’s surface as possible. the goal is to remove the entire tick including its head and
STEP 2: Pull up with steady, even pressure. Do not twist or jerk the tick.
STEP 3: Clean the bite area and your hands with rubbing alcohol, an iodine soap, or soap and water. You can store removed ticks in a sealed plastic bag with the date and location noted. Identification of ticks is available through your local Cooperative Extension Service office.
Anyone with concerns about exposure to ticks and possible disease transmission should consult their primary care provider to determine the best course of action. Most tick-borne diseases can be averted by early intervention with an antibiotic. n
Information from the Kentucky Department of Health website and the University of Kentucky Entomology Department. Images from Tick Encounter from University of Rhode
CHECK
Point your phone’s QR reader to this code to download the PDF file, Ticks and Disease in Kentucky, provided by the University of Kentucky.
Area support groups and resources
Lake Cumberland Alzheimer’s Caregiver Support Group for caregivers and other interested people. They meet the second Monday of each month at 6:00 p.m. at Cumberland Church of Christ in Somerset.
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Pulaski Alzheimer’s Disease Respite is located at 393 South Main Street, Somerset, 606-679-9310
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Pulaski County Senior Center 255 Maple Street Somerset, Kentucky 42501 (606) 679-0590
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AppalReD Legal Aid
Somerset Office: 108 College Street, Somerset, 606-6797313 or 800-866-7313
Lake Cumberland Area Development District Counties Served: Adair, Casey, Clinton, Cumberland, Green, McCreary, Pulaski, Russell, Taylor and Wayne. https://www.lcadd.org/ 2384 Lakeway Drive, Russell Springs, Toll Free: 1-800-264-7093
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Lake Cumberland District Ombudsman (Long Term Care) Serving Adair, Casey, Clinton, Cumberland, Green, McCreary, Pulaski, Russell, Taylor, and Wayne counties, Advocates for residents of nursing homes, personal care homes and family care homes, improving care and encouraging positive change at all levels. Lake Cumberland ADD, P.O. Box 1570, Russell Springs, Toll Free: 1-800-264-7093
Hospice Adult Grief Support
Meetings are free and open to the public. Somerset bereavement group meets year-round, on the 4th Monday of the month, from 5:30 - 7:00 p.m. at 100 Parkview Drive in Somerset. Check website for more information: https:// hospicelc.org/ Call for children’s bereavement services: 800-937-9596
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LCRH “Latch with Love” offers free, drop-in, informal breastfeeding support, including professional lactation care. This provides breastfeeding families an opportunity for social connection as they navigate challenges and celebrate successes together. Lake Cumberland Regional Hospital. Check website for more information: lakecumberlandhospital.com/ events
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Breastfeeding and Prenatal Classes Help families welcome new babies with free classes including getting ready for delivery, basics of newborn care, infant bathing, safety and wellness, how to prepare for breastfeeding, and much more. Hosted by Ashley Hoseclaw, MSN, RN, IBCLC, Perinatal Educator and Lactation Consultant. 2024 classes are offered monthly on Tuesday evenings or Saturday mornings. Full class with both components takes about 3 hours. Please register in advance to save your spot. For questions or more information, call 606-678-3176 or visit lakecumberlandhospital.com/ women-and-children.
Lake Cumberland Community Action Agency, committed to improving the health and welfare of the less fortunate through a variety of services and community partnerships to ensure self-sufficiency and economic stability. 100 N. Main Street, Somerset, Suite 302, 606-679-6203, https://lc-caa.org/ u u u
There is a breast cancer support group that meets once a month, every third Thursday, usually at Mellow Mushroom in Somerset. The Facebook page available to request joining is: Breast Cancer and Beyond Support Group - Somerset. Admins are Jeri English and Gayle Allen.
While we’ve made every attempt to verify accuracy of the content of our resources page, we appreciate your input in helping us make corrections and suggesting additions. We’ll do our best to include as much as space allows and will give priority to health and wellness related groups and resources that are free and open to the public. Email info@LCCompass.com.
List of community resources: https://secure.lcdhd.org/resources/county/pulaski.pdf
FRIEND FOR LIFE CANCER SUPPORT NETWORK Facing cancer with someone who’s been there
By Lori Beth Miller, Ed.D
Friend for Life Cancer Support Network is a nonprofit organization founded in1988 as a result of two cancer patients introduced to each other by their oncology nurse over coffee in Louisville, Kentucky. From their meetings, they realized the value of facing cancer with someone who’s been there, and we are simply their legacy more than 35 years later.
Our mission is to help individuals diagnosed with cancer and their loved ones navigate the path through diagnosis, treatment, and recovery by pairing them with a trained survivor of a similar diagnosis, treatment, or cancer experience.
The Friend for Life Network of cancer survivors and caregivers serves as trained volunteers, providing one-to-one emotional and psychosocial support to persons recently diagnosed with cancer and their loved ones. Facing cancer with someone who has been through a similar experience helps restore a sense of
We match support seekers (patients) with peer navigators (survivors) on as many demographics as possible such as diagnosis, treatment, side effects, etc., at no cost to the support seeker. We currently have over 400 trained peer navigators representing more than 50 cancer types in nearly every state, and we even have a handful of peer navigators across the globe.
Find us on Facebook: @LCCompass
stability during a challenging time while navigating the path through diagnosis, treatment, recovery, and survivorship.
Support is provided by cancer survivors or caregivers who have received training from healthcare professionals to prepare them for their role as peer mentors to provide social and emotional support rather than financial, medical, or insurance advice. Support is available for persons diagnosed with cancer for the first time, for those with reoccurrence, and metastasis. Since cancer affects more than the person with the diagnosis, Friend for Life also provides support for loved ones.
Friend for Life Peer Navigators understand first-hand the anxieties and uncertainties that result from a cancer diagnosis, encourage clear and prompt communication with the medical teams, help adapt to the realities of the disease and treatments, encourage connections with other community resources, and offer a human link to survivorship.
If you or a loved one have been diagnosed with cancer and could benefit from a Friend for Life, please visit www.friend4life.org or call at 866-FRIEND-4. If you are a cancer survivor, ready to make a difference, we would love to hear from you to discuss the peer navigator role further. n
Lori Beth Miller, Ed.D, is the assistant director of Friend for Life.
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LiveLiFeHealthiest Your LiveLiFe
Specialized heart care for a healthy life.
We put our whole heart into caring for yours. From emergency care in our chest pain center to interventional care in our cath lab, we have the skills and technology to provide a range of cardiology services. Whatever your needs, our experienced team will help you access the right care, right here in your community.
Walks in the park. Laughing with friends. These are the things that matter in life. We are here so you don’t miss a beat. We’re here so you can live your healthiest life.
See all we have to offer at LakeCumberlandHospital.com
