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FALL 2016

Whole Health from Top to Bottom Cyclist Speaks at HEALTHSOUTH A Protein Punch

A special supplement to the News~Patriot, Hopewell News, and Trading Post.

r’s Specialty Cen e m i e h ter Alz

Call Today for a Tour (804) 452-5000 5305 Plaza Drive, North Prince George Sunflower Gardens features a town concept allowing freedom of movement: tour the town, window shop, see a movie, dine, visit a library, chapel and salon/barber, and more. It is subdivided into 3 neighborhoods with a maximum of 16 residents each, with private and semi-private rooms; access to outside areas; porches; walking trails within a fenced-in area; and staff assistance for meal prepara�on. Lastly, we offer a Snoezelen Therapy area designed to decrease aggressive behaviors among certain demen�a residents.

We look forward to speaking with you!

We’re getting a complete makeover! Upgrades to resident rooms, dining area, carpet / flooring, & walls!

Step into the Foyer of Elegance • No Entrance/Application Fee • Restaurant-Style Dining • On-Site Beauty salon • Planned Social Activities • Month-to-Month Lease Come check out our beautiful renovations

(804) 458-5830

5301 Plaza Drive, Hopewell



fall 2016


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Published by Hopewell Publishing Company 516 E Randolph Road, Hopewell, VA 23860 P.O. Box 481, Hopewell, Va. 23860


Cyclist Speaks at HEALTHSOUTH

Whole Health from Top to Bottom



A Protein Punch


Bothered by nagging aches and pains?


My Tooth Doesn’t Hurt, So Why Fix It?


Diabetic Eye Health in Central Virginia (804) 458-8511

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©2016 by Hopewell Publishing Company


Combatting Concussions in Youth Sports


Family Meals Make a Difference


Beat Cool Weather

Whole Health from Top to Bottom:

Starting with Your Back By Dr. Minesh Patel Every human body has a central operating system. It’s called the nervous system, and it includes the nerves, spinal cord and brain. The brain sends instructions down the spinal cord, to the nerves, which branch out to every organ and tissue. Signals sent back to the brain from the organs and tissues tell the brain that the body is working well, and is balanced. Chiropractors use a holistic, natural and safe approach to the care of the spine. The bones of the spine (vertebrae) are moveable and can shift due to trauma, repetitive injury, age, toxin build-up or stress. These misalignments can place pressure on nerves and surrounding tissues, affecting the function of the entire body and causing symptoms of pain,

numbness, tingling, weakness or even organ dysfunction. Chiropractic treatments are performed using specific and gentle spinal adjustments to correct these issues to allow patients to return to a life without pain and discomfort. A Massage is More Than Just Feeling Good Massage therapy is an excellent complement to chiropractic care. Like chiropractic, massage involves a holistic, natural approach to healing. Certified Massage Therapists offer a calm, relaxing and clean environment for massage patients. They incorporate their knowledge of anatomy, physiology and pathology to address soft tissue dysfunctions, stress related conditions and energy imbalances. Patients who receive both massage and chiropractic in conjunction generally achieve faster results. The positive effects of massage are supported by clinical research. Done correctly, therapists and doctors will work together and discuss patient care and progress on an ongoing basis. The Common Problem of Back and Neck Pain For many people, the first thing that comes to mind when thinking about chiropractic is the back. And for good reason. At least 31 million Americans experience low-back pain at any given time. Back pain in general is one of the most common medical problems, affecting 8 out of 10 people at some point during their lives. Similarly, neck pain affects 45% of today’s workers. Treatment for these conditions depends upon the patient’s history and the type and severity of pain. The essence of chiropractic usually involves treatment of common pain conditions through manual therapy: that is, gentle manipulation applied to abnormal vertebra with the goal of improving functionality, reducing nerve irritability and restoring range of motion in the back. This is commonly known as “chiropractic adjustment”. Numerous studies conclude that manual therapies commonly used by chiropractors are effective for the treatment of lower back pain, as well as for treatment of a herniated disc and neck pain. Chiropractic also facilitates “mobilization”, which refers to movement and stretching of the muscles and joints, with the goal of increasing the range of motion within those areas. Exercise is another key element of almost any lower back pain treatment plan. Typically, an exercise program will include three components: aerobic conditioning, stretching, and strengthening. The exercises are best done through a controlled, progressive program, with the goal of building toward a stronger, more flexible spine. Ultimately, the vast majority of lower back pain cases can get better within six weeks without surgery, and exercise is almost always part of a treatment plan.

4 | Tri-Cities Health & Wellness - Fall 2016

You’re Never Too Young to Start a Path to Wellness Millions of Children, from birth to age 18, receive chiropractic care for their spinal health. Parents understand the importance of early detection and correction, which can prevent layers of damage from occurring in a child’s delicate nervous system. Accumulated damage can have lifelong consequences. Proper spinal hygiene, like dental hygiene, is a vital key to prevention. Many people ask the same question: does it hurt? The answer is definitely No. The pressure placed on a child’s or infant’s spine is less than the pressure placed on a ripe tomato. Parents and children using chiropractic should feel 100% comfortable with their treatment – and even look forward to their visits. Children are susceptible to trauma to their spines at various stages of their lives. The very first possibility of trauma can occur during the birthing process (Vaginal or Cesarean), in which the infant spine is stretched and torqued and can result in disturbances to the surrounding nerves. As babies grow, it is important to have their spines checked periodically in order to ensure that proper postural changes are taking place. Older children undergo trauma while playing sports, or even when sedentary in slouched positions for long periods of time (using computers and cell phones). It is important to have their spines checked before and during adolescence in order to prevent future issues that can occur in adulthood. Pediatricians will often refer their patients to a chiropractor. Parents who take their children to a chiropractor report that their children are sick less often, have more energy, better concentration and are able to sleep more soundly. Many common conditions can be addressed including: colic, ear infections, nursing difficulties, torticollis, sleep disturbances, bed wetting, gait/walking issues, scoliosis, neck and back pain, frequent upper respiratory infections, asthma, headaches, and sports-related injuries. Pregnancy and Whole Health Chiropractic care during pregnancy has become an essential part of many women’s prenatal care. A caring approach provides a woman with the most stable environment for her baby’s development, which involves keeping the spine free of misalignments, most specifically in the pelvic region. The pelvic bones surround the growing uterus and provide stability with the help of attached ligaments and muscles. Prenatal adjustments are very gentle and 100% safe for the baby and mother. The benefits of chiropractic during pregnancy include: reduction of aches and pains, increased mobility, reduction of intra-uterine constraint, preparing the pelvis and uterus for an easier birth, prevention and treatment of fetal breech positioning, and shorter labor time Some chiropractors are trained to perform the Webster’s Technique for breech positioning. It is a non-invasive, painless

protocol for turning babies in-utero. Experienced doctors have much success with this treatment and often receive referrals from obstetricians and midwives during pregnancy. Nutrition and Holistic Care A whole health approach strives to help patients learn how a holistic attitude about food and nutrition will affect their health today, and as they continue to age. Short and long-term goals should be developed, and practiced. Ideally, each patient or family will have goals that are unique to their situation. Some may seek weight loss, while others want to reduce their risk for chronic disease or have more energy to keep up with kids. Since food and lifestyle can impact all aspects of life, the potential goals are endless. The aim of every doctor is to help their patients achieve a goal of functioning at their very best. Blending a mix of talent, knowledge and healthcare disciplines into a holistic approach has proven time and time again to be successful in achieving this goal. Every individual, whether a newborn, an athlete or a grandparent, can enjoy their lives to their fullest potential through chiropractic care, healthy diet, prevention, and ongoing care for their entire body and mind. Dr. Minesh Patel is the co-founder, along with his wife Dr. Nisha SaggarPatel, of Ariya Family Chiropractic Centers, which has six locations throughout the Richmond region.

Providing Peace of Mind for Those We Serve Specialized Therapy Services

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(804) 541-1445 201 Eppes Street • Hopewell

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Tri-Cities Health & Wellness - Fall 2016 | 5

Bothered by nagging aches and pains? Consider a visit to a rheumatologist! Submitted by Colaborative Arthritis Care Most adults experience pain in the hands, back or feet at some point. The severity of the pain is the major determinant in the management of joint. an individual may choose to take overthe-counter medications, such as acetaminophen (Tylenol) or ibuprofen (Advil) if the pain is not dramatically altering physical function. If the joint pain is affecting the use of a limb or the ability to stand or walk, the individual usually contacts a medical provider. Adults that have experienced joint pain may have seen an orthopedic specialist for the problem. In most cases, the condition is evaluated and treated appropriately. The orthopedist may recommend that the individual see a rheumatologist if the problem requires additional evaluation and/or chronic care. As a rheumatologist, I view myself as a provider that has expertise in arthritis and other inflammatory conditions

that affect the tendons and muscles. Arthritis can be a product of activity and/or aging. This type of arthritis is degenerative arthritis. Arthritis can also occur due to presence of inflammatory products that destroy the joint. An example of this type of arthritis is called rheumatoid arthritis. The treatment plan for these two conditions have significant differences. Rheumatologists can also treat painful conditions affecting tendons, such as lateral epicondylitis, or “tennis elbow�. Another example of a condition affecting a tendon is plantar fasciitis. An individual with planter fasciitis complains of recurrent pain in the heel of the foot. If you are bothered by recurrent pain in the neck, back, hands, knees or feet, you may want to talk with your medical doctor about seeing a rheumatologist. A rheumatologist provides state-of-the art care for arthritis and a variety of inflammatory conditions affecting tendons, muscle and skin. A rheumatologist regularly collaborates with orthopedists, dermatologists, and neurologists with the goal of improving physical function.

Treatments that work, for you and with you.

Collaborative Arthritis Care 804.524.2400 300-A Temple Lake Drive, Suite 1 Colonial Heights, VA 23834 6 | Tri-Cities Health & Wellness - Fall 2016

My Tooth Doesn’t Hurt, So Why Fix It? Submitted by Ellis Family Dentistry We hear this question from our patients on a pretty regular basis. And for every patient that actually asks this question, there are likely many more that are thinking the same thing but don’t mention it. The fact is many people are under the misguided impression that as long as they are not experiencing dental pain, then scheduling an appointment to the see the dentist is an unnecessary evil. This thought process leads some patients to delay needed treatment and miss their regular cleaning and exam. The truth is maintaining your oral health is similar to maintaining your car. When you buy a new car, you can give it the best care possible with regular vacuuming, washing and waxing, but you still have to take it to an automotive specialist for periodic inspections and service. If you wait until your car engine breaks down to get an oil change, then it becomes much more time consuming and expensive to fix than if you had actually performed the recommended routine maintenance. The same is true for your oral health. If you wait until your tooth hurts or your gums start bleeding, then it usually requires more extensive and costly treatment to fix them than if you completed treatment as soon as the problem was detected. A tooth with a small cavity can be fixed by removing the decay and placing a filling. However, if treatment is postponed, the cavity will continue to get bigger and the bacteria will eventually travel to the nerve of the tooth. This is when many patients experience pain, swelling and infection. Once the nerve is infected, the tooth requires more involved treatment including a root canal, build-up and crown. To prevent this costly progression of dental disease and a possible emergency visit to the dental office, we recommend that patients visit their dentist regularly for a comprehensive examination and professional dental cleaning. While brushing twice a day and flossing is great, professional cleanings by a dental hygienist are also necessary to get those hard to reach areas. During your cleaning, the hygienist will evaluate the health of your bone and gums, and look for early signs of gingivitis and gum disease. In the same manner, the dentist will look for signs of decay, fractured teeth, infection and other dental issues during your exam. Preventative dentistry is the most effective way to maintain a healthy mouth and smile. So remember, as soon as a dental issue is detected it is always in your best interest to fix it before it hurts! *Article Credit: Grand Dental Group

New Patients Welcome!

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Jonathan H. Ellis, DDS David L. Ellis, DDS Jessica A. Dombroski, DDS Family Owned Dental Office Serving Hopewell and Surrounding Area Since 1978!

(804) 458-6733 3416 Woodlawn St., Hopewell

Tri-Cities Health & Wellness - Fall 2016 | 7

Diabetic Eye Health in Central Virginia Submitted by Ryan Cook, O.D. Joseph E. Lebow, O.D. We rely on our sense of sight for so many things from navigating our day-to-day activities to seeing spectacular sights and everything in between. Think about what would happen and how different our daily lives would be if there was a dramatic change in our vision. Diseases like diabetes increase the risk of these dramatic changes while also increasing the risk for other diseases like high blood pressure and glaucoma. In fact, diabetic retinopathy, the most common complication of diabetic eye disease, is one of the leading causes of blindness in the United States. As optometrists, our job is to ensure that our patient’s eyes are working properly and to help them to see the best that they can. We do this by conducting thorough comprehensive examinations of the eyes to ensure proper health and vision. We also educate patients about various health conditions, treatments, and prevention tools. Currently in the United States we are experiencing an epidemic of diabetes related health issues involving multiple organ systems and affecting everyone from children to elderly populations. According to the CDC, approximately 1 in 11 people in the US has diabetes. So what is diabetes? Diabetes mellitus is a medical condition in which the body has elevated blood sugar as a result of not producing insulin (type 1), not processing insulin properly (type 2), or as a complication of pregnancy (gestational). Type 2 diabetes accounts for the vast majority of cases in the US with type 1 making up a small percentage of cases. When blood sugar (glucose) becomes elevated it can stay in the bloodstream and cause complications to the eyes, kidneys, and brain which can lead to issues such as strokes, kidney failure, or even blindness. Health problems from diabetes can be detrimental and lifealtering; however, we have many tools to help treat and prevent diabetic health issues. The eyes play a particularly important role in monitoring and maintaining optimal diabetic health. Throughout the country the prevalence of diabetes has been on the rise which has lead to increased medical expenses and diminished health for millions of people. Virginia has seen a frightening increase in diabetes in the last decade. It is currently estimated that nearly 850,000 adults have been diagnosed with diabetes; that’s about 1 in every 7 adults in Virginia . Central 8 | Tri-Cities Health & Wellness - Fall 2016

Virginia has especially high percentages of diabetes, with the tricities of Colonial Heights, Hopewell, and especially Petersburg amongst the highest levels of incidence in the state. Our doctors have seen firsthand the increased rates of diabetes, and they help manage these diseases every day. What puts us at risk for diabetes? Even though the incidence rates have continued to rise, not everyone will get diabetes. However, some people are at a higher risk for having elevated blood sugar. There are some risk factors we can control, such as smoking, being overweight, and having elevated blood pressure as well as some we cannot control like our heredity or socio-economic factors. In fact, poverty has been one of the best predictors of higher incidence of diabetes. There is a direct relationship among low income households and rates of diabetes. This is a concerning issue in our region, especially in the tri-cities. This can become a larger problem as current socio-economic conditions continue to be unstable leading to decreased access to health care services. Additionally, with lower levels of household income, there is decreased participation in diabetes education programs . Everyday our office helps to play an important role in diagnosing diabetic eye changes while also helping to educate and inform patients so they can stay in control of their diabetes. One of the most important things patients can do to make sure their blood sugar is well controlled is by having routine examinations with their primary care physician and comprehensive eye exams with their eye care provider every year. Having a comprehensive eye exam will allow the doctor to dilate a patient’s pupils to ensure that there is no damage or pathology from diabetes, especially in the retina (diabetic retinopathy). Diabetes can cause damage to the blood vessels in the retina leading to such changes as small microaneurysms, dot and blot hemorrhages, exudates, edema, and signs of new blood vessel growth. Microaneurysms are tiny bulges in the small arteries. Dot and blot hemorrhages are larger areas of blood leakage from openings in the damaged blood vessels that pools between the retinal layers. Exudates are waxy yellow lipid deposits that leak out of the blood vessels especially surrounding damaged blood vessels. As the damage to the blood vessels continues unchecked, it can lead to greater damage to the surrounding tissue in the form of edema or even new vessel formation. New blood vessels are typically made quickly and improperly which makes them prone to additional leakage, bleeding, and spreading of the disease. Advanced retinal damage can cause new bleeding behind the eye affecting the macula or area of central vision, potentially resulting in blindness. The vitreous, which is in front of the retina, can become damaged from these new blood vessels and hemorrhage causing vision to turn dark and red. Advanced disease can even affect areas in front of the eye such as the iris which is the colored part of

the eye. It is especially damaging to patients’ vision when the macula becomes involved. Thickening of the tissue from edema or leaking as well as new vessel growth can lead to permanent and irreparable vision loss. The eyes are the only site in our bodies where doctors can directly observe blood vessels in real time without the need for surgical incision. Any of the changes or damages happening to the blood vessels in our eyes are also likely happening in other areas of our bodies including our kidneys, brain, and heart. This is another example of the importance of routine examinations. Changes in the eyes can mean changes throughout the body. During regular eye exams, doctors can dilate the eyes to look at the retina for any signs of disease. However, new technology is helping us to become even more accurate and detect changes even earlier, before there is a greater risk for damage. One of our most commonly used tools is Digital Retinal Photography. These photographs can help determine some of the earliest signs of diabetic retinopathy as well as letting us monitor any progression, whether improving or worsening, over time. One of the most important new tools available to look underneath the surface of the retina is the Spectral Domain Optical Coherence Tomography or SD-OCT. This incredible instrument images the individual layers of the retina in great detail showing us any specific areas of retinal thickening or edema so that it can be treated. When it comes to treating diabetic retinopathy, the earlier it is detected, the more effective the treatment is and the better the prognosis is likely to be. Treatment options vary depending on severity, duration, and location of retinopathy. For very mild

cases, the best treatment is typically tighter control of blood glucose by diet, exercise, or medication. Until recently the treatment for more severe and proliferative retinopathy usually involved the use of laser surgery. However, while laser treatment is an effective tool in the resolution of edema, it can also cause localized destruction to retinal tissue. In recent years, alternative treatment options have become available that are very effective at treating retinopathy while causing less tissue damage and better visual acuity outcomes. Retinal specialists determine which form of treatment will be the most effective to reduce retinopathy while preserving vision whether it is via laser, intravitreal medication, or surgery. Diabetes is a widespread disease affecting millions of people around the country while causing complications throughout many areas of the body. The best and most effective tools we have to manage diabetes include education and prevention. Although we have made great strides with the latest medications and surgical interventions, nothing has proven more effective in the prevention of diabetes than healthy lifestyle choices such of losing weight, not smoking, engaging in regular exercise, and maintaining a healthy diet. We can begin to lessen the impact of potentially debilitating and life-altering complications from diabetes, including diabetic retinopathy, by having regular eye exams and checkups as well as early treatment of problems as they arise. By shifting our focus towards education and prevention, we can save the health and vision of thousands of people as well as limit the burden of impact on our healthcare system and communities.

Doctors of Optometry Dr. Joseph E. Lebow

Dr. Adam J. Herold

Dr. Ryan Cook

Professional and Friendly Staff • Comprehensive Eye Exams • Full Line of Contacts & Glasses Dr. Joseph Lebow, a native of Petersburg, completed his undergraduate studies at Virginia Tech and received his Doctor of Optometry degree from the Southern College of Optometry in 1987. He is a past president of the Richmond Optometric Society and is active in the Virginia Optometric Association and the American Optometric Association. Dr. Lebow is a Fellow in the Virginia Academy of Optometry.

Dr. Adam Herold graduated from the University of North Carolina at Chapel Hill and received his Doctor of Optometry degree from the Pennsylvania College of Optometry in 1999. He is a past president of the Southwestern Virginia Optometric Society and is active in the Virginia Optometric Association and the American Optometric Association.

(804)458-5819 221 E. Broadway, Hopewell

Dr. Ryan Cook, grew up in Syracuse, New York and graduated from St. John Fisher College. He received his Doctor of Optometry degree from the Pennsylvania College of Optometry and is active in the American Optometric Association.

(804)272-2020 109 Wadsworth Drive, Chesterfield Tri-Cities Health & Wellness - Fall 2016 | 9

Welcome to Paladin Dermatology Paladin Dermatology is a full service dermatology clinic offering a wide range of services to Petersburg and the surrounding area. We offer medical, surgical and cosmetic dermatology for all ages. Our experienced clinical team

of providers all work together delivering comprehensive care for each patient, meeting all dermatologic needs right in our brand new facility.

We are open 5 days a week, 8am – 5pm. All providers are accepting new patients. CA L L TODAY TO MAKE AN APPOINTMENT: (804) 324-4511

Meet Our Providers KEITH ROBINSON, DO, FAOCD, MBA Dr. Robinson is a Board Certified Dermatologist. He trained at Summa Health System, the largest hospital system in Akron, Ohio. He is a 2007 graduate of Kansas City University of Medicine and Biosciences, member of the American Osteopathic Association, the North Carolina Dermatology Association and a fellow of the American Osteopathic College of Dermatology. WYNDELL MERRITT, MD, FACS Dr. Merritt is a Board Certified Plastic Surgeon who’s been in private practice since 1983, after serving as Associate Professor of Surgery at MCV/VCU since 1975. He is currently serving as Clinical Professor in the Division of Plastic and Reconstructive Surgery at VCU and UVA. Dr. Merritt is a member of the American Society of Plastic and Reconstructive Surgeons, American Association for Hand Surgery, American Association of Plastic Surgeons and American Society for Surgery of the Hand.

KATHRYN H. SCRIBNER, MSN , FNP -BC Ms. Scribner completed her training as a nurse practitioner at MCV/VCU, where she graduated Summa Cum Laude. She brings over 20 years of clinical and administrative experience in Surgical Services at MCV and Bon Secours and over five years of dermatology experience in general, medical, and surgical dermatology. TERRY ARN OLD, MA , P A -C Terry Arnold is a Nationally Certified Physician Assistant with over 15 years of experience in medical, surgical and cosmetic dermatology. He is a graduate of the U.S. Air Force Academy and is a veteran of Operation Desert Storm and Iraqi Freedom. He graduated from the Saint Louis University PA Program in 1997 and has worked in dermatology practices in Florida, Georgia, and Oklahoma. FAOCD, MBA

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Cross-Country Cyclist Speaks at HEALTHSOUTH Petersburg National Rehabilitation Week Event PETERSBURG, Va. – HealthSouth Rehabilitation Hospital of Petersburg joined rehabilitation providers across the nation in September, in celebration of National Rehabilitation Week with the theme “The Power of Rehabilitation.” As part of the celebration, the hospital hosted cross-country cyclist and motivational speaker Dan Zimmerman. With comprehensive, patientcentered therapy, rehabilitation is a powerful force for patients overcoming challenges after an illness or injury. Community members, employees, patients and patient families are invited to visit the hospital for the National Rehabilitation Week KickOff Event.

inpatient and outpatient rehabilitation services. Serving patients throughout Greater Richmond and the Tri-Cities area, the hospital is located at 95 Medical Park Blvd. across from Southside Regional Medical Center in Petersburg and on the Web at www. About HealthSouth HealthSouth is one of the nation’s largest providers of post-acute healthcare services, offering both facility-based and home-based post-acute services in 34 states and Puerto Rico through its network of inpatient rehabilitation hospitals, home health agencies, and hospice agencies. HealthSouth can be found on the web at

Zimmerman is a cross-country recumbent cyclist and former stroke patient of a HealthSouth hospital. Attendees will learn how Zimmerman overcame challenges and recovered from stroke through recumbent cycling. Following the presentation there will be a demonstration of the recumbent trike he uses to tour the country. Once Zimmerman arrives at HealthSouth Petersburg, he will have pedaled 3,800 miles. “The sense of freedom I get from doing this cross-country tour and being on my recumbent trike daily is a feeling I hope to inspire others to seek out and experience for themselves,” said Zimmerman. “Whether they have suffered a stroke, traumatic injury or something else that has placed a limit in their life, it is my hope they will keep trying and work to move beyond the physical limitations they may face. It’s hard for me to walk more than a block or two, but when I cycle, I can accomplish 25, sometimes over 50 miles in a day, and that’s a great feeling! Focus on your abilities, not your disabilities.” National Rehabilitation Awareness Week was established in 1976 to create awareness of people with disabilities and promote the benefits of rehabilitation. In 1990, a presidential proclamation designated the third week of September as National Rehabilitation Awareness Week, which has grown to include more than 7,000 organizations. HealthSouth Rehabilitation Hospital of Petersburg HealthSouth Rehabilitation Hospital of Petersburg is a 64-bed inpatient rehabilitation hospital that offers comprehensive Tri-Cities Health & Wellness - Fall 2016 | 11

Combatting Concussions in Youth Sports Family Features With athletes of all ages taking to fields and courts, there are important steps to take in keeping young athletes safe during practice and games. Data from U.S. Youth Soccer shows that the number of kids playing increased nearly 90 percent – with nearly 3 million children ages 7-17 playing each year – from 1990 to 2014. As soccer has risen in popularity, so has the rate on injuries – especially concussions – according to a Nationwide Children’s Hospital study published recently in “Pediatrics.” The number of youth treated in emergency rooms in the United States due to soccer-related injuries increased by 78 percent over the 25 years covered by

the study. While concussions and other “closed-head” injuries accounted for just 7 percent of those injuries, the annual rate of those injuries per 10,000 children playing soccer increased drastically. While the study’s authors from the hospital’s Center for Injury Research and Policy said some of the increase reflects the growing awareness about concussions, there are steps that can be taken to reduce exposure and increase overall player safety. Know Concussion Signs Be aware of concussion symptoms and encourage players to report potential injuries. The first signs of a player potentially suffering from a serious head injury can include: • Headache • Blurry vision • Nausea • Vomiting • Noise or light sensitivity Utilize Available Educational Resources The National Soccer Coaches Association of America recently released the first interactive online course developed to educate soccer coaches on how to teach safer heading techniques. The free, 30-minute course titled “Get aHEAD Safely in Soccer,” which is available at, illustrates specific techniques, exercises and practice activities that are available for coaches to download or print. For more tips to properly coach young athletes on the fundamentals of heading and other soccer skills, visit Practice Proper Technique The U.S Soccer Federation recently ruled that there should be no heading in games or practice for any players age 10 and under and a limited amount of heading for those ages 11-13. It is important that coaches know the correct techniques and have the right educational tools to properly train their players.

Eat Fresh! Make Us Your Family’s Dining Out Tradition! SENIOR DISCOUNTS • MEETING ROOM • ALL DAY BUFFET 6AM - 9PM

5310 OAKLAWN BOULEVARD, HOPEWELL (804) 458-1237 12 | Tri-Cities Health & Wellness - Fall 2016

The fundamental steps include: 1Keeping feet shoulder-width apart and knees bent in an athletic position 2. Tucking the chin and maintaining a stiff neck 3. Using arms for balance (and to shield opponents) 4. Concentrating with eyes open and mouth closed 5. Focusing on striking the ball with the middle of the forehead Understand Return-to-Play Protocol Coaches and parents should encourage players to always report blows to the head and be vigilant in looking for athletes who may have sustained injuries. If a player does sustain a concussion, they should seek medical attention and work together with an athletic trainer on proper return-to-play protocol before returning to competition. By instituting proper athletic safety measures at the youth level, coaches, parents and athletes can continue to enjoy the positive benefits of sports.

Tri-Cities Health & Wellness - Fall 2016 | 13


Hopewell Community Center < Gym < Fitness Equipment < Classes < Programs <







(804) 541-2353 100 W. City Point Road • Hopewell, VA

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Family Meals Make a Difference The benefits of eating together

Family Features Juggling jobs, kids and the demands of a busy, modern life often comes at the expense of family mealtime at home. Even though life never seems to slow down, now is the perfect time to renew your commitment to creating and serving meals at home that nourish your kids’ brains and help them flourish. Not only is time together around the table an opportunity to catch up and reconnect, numerous studies provide evidence of the positive, lifelong benefits of family meals. Regular family meals are linked to the kinds of outcomes that ensure a bright future for children: higher grades and self-esteem, healthier eating habits and less risky behaviors. For example, according to research published in the “Journal of Pediatrics,” kids and teens who share meals with their families three or more times per week are significantly less likely to be overweight, more likely to eat healthy foods and less likely to have eating disorders. Other studies have shown that children who grow up sharing family meals are more likely to exhibit positive social behavior as adults, such as sharing, fairness and respect. On the other hand, research also suggests that aside from missing out on the benefits, families that have fewer meals together can also experience adverse effects when it comes to certain risky behaviors. A study on the relationship between certain family characteristics and adolescent problem behaviors, published in the “Journal of Adolescent Health,” found that teens who have infrequent family dinners (fewer than three per week) are 3.5 times more likely to have abused

Institute Foundation and the nation’s grocery stores. Role-modeling. Spending time with adults where they can observe positive behaviors in action teaches kids valuable life skills such as using table manners and taking turns talking without interrupting. Family values. In a busy home where various activities and demands create divides in time and attention, family meals let everyone come together to honor the family unit. Demonstrating value for family and making this together time a priority helps teach youngsters lessons about the importance of work-life balance

that they will carry into adulthood. Time to relax. Not only is mealtime a time to nourish bodies, it’s a chance to force each member of the family to pause and put a temporary hold on the chaotic pace of life. Kids and grownups alike can benefit from a daily break to recharge not only physically, but mentally as well. Fond memories. A family meal tradition has all the makings for fond childhood memories. An activity that plays an important role in the family’s schedule is sure to create a lasting impression for kids when they look back on their formative years.

prescription drugs or have used an illegal drug; 2.5 times more likely to have used tobacco and 1.5 times more likely to have used alcohol. Learn more about the positive impact regular meals at home together can have for your kids’ emotional, intellectual and physical well-being at Meal Planning Tips Planning for family mealtime can be tough, but it doesn’t have to be. Take the stress out of planning and preparing family meals with these tips and begin reaping the benefits of more time together around the dinner table. • Commit to having one additional meal with your family each week at home. It doesn’t matter whether it is breakfast, lunch or dinner. The benefits are the same. After a month, you may be surprised by how easily your new commitment has become a habit for the entire family. • Rely on the resources available at your local grocery store. Even when you don’t feel like cooking, there are countless meal planning solutions such as pre-prepped fresh ingredients, delicious ready-made entrees and wholesome heatand-eat dishes. • Make meal planning a family affair. List each family member’s favorite foods in each of the main food groups and see how many combinations you can create. Then ask your children to accompany you to the store to help select the ingredients (and use the trip for age-appropriate learning, such as comparing prices, reading labels, etc.). • Save time by engaging the whole family in meal preparation. Even the littlest hands can help with tasks like setting the table. • Set a regular meal time so you can plan other activities around it. Sit around the table, turn off the TV and put away phones and electronic devices. Keep the focus on each other. Make Family Meals Count Gathering the family for a daily meal offers numerous ways to make lasting impressions. Promoting one more family meal each week is an educational program created by the Food Marketing Tri-Cities Health & Wellness - Fall 2016 | 15

Beat Cool Weather Keep health in mind as cold creeps closer Family Features Temperatures may be dropping, but just because swimsuit season is over doesn’t mean it’s time to let your fitness regimen fall by the wayside. Keeping active and maintaining a healthy lifestyle is important year-around, so stay on track as the weather cools with these tips and tricks. 7 Healthy Habits for Fall Fitness 1. With cooler temps comes the temptation to indulge in comfort foods. Remember that it’s OK to satisfy those cravings but keep portions in control. 2. From the start of school to the kickoff of new sporting seasons, fall is a time of fresh beginnings. Get your own start on a healthier lifestyle by kicking unhealthy habits such as smoking. 3. Make the most of these last few months to enjoy seasonal fruits and vegetables. Try new recipes featuring options such as apples, pears, pumpkin and squash to enjoy the natural goodness of fresh

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produce and add some variety to your typical diet. 4. Colder weather may bring relief from the heat, but it also brings cold and flu season fast on its heels. Practice good hygiene and wash your hands often to minimize your exposure to germs and illness. 5. Commit to a workout routine. Whether that means investing in the proper home workout equipment to have at home or securing a gym membership (or a combination of the two), pledge to make time for a workout most, if not all, days of the week. 6. Set a good example for the youngest members of your family by finding ways to get the whole crew involved. Take a walk or bike ride, or organize a game of backyard ball to get those feel-good endorphins going. 7. Poor sleep not only drags you down, it can raise your risk for numerous medical problems. Set a bedtime that allows you plenty of rest and stick to it. Also eliminate as many factors as possible that can disrupt your sleep, such as the TV, music and lights. Electrolytes for Fitness During a workout, you lose more than just water when you sweat – you also lose electrolytes. If you don’t replace what you lose, you can become dehydrated, decreasing strength, reducing endurance and delaying muscle response. Water alone doesn’t contain electrolytes, so you need a beverage enhanced with electrolytes like Propel Electrolyte Water. With 9 available zero-calorie flavors, it’s the only national water brand with enough electrolytes to replace what you lose in sweat. Learn more at Performance Training for a Healthy Lifestyle Building healthy habits, strength and endurance is possible with the

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T618 Nautilus Performance Series Treadmill, which is perfect for home workouts. With a full suite of training programs, including interval training, weight management and other customized workouts, this powerful machine features an exclusive cushioning system, a gym-quality running path and an easy-folding deck. Bluetooth connectivity allows users to share data with the free Nautilus Trainer app, which automatically syncs with popular fitness apps. Learn more at Best Foot Forward Keeping in shape requires keeping your feet in motion, but without proper footwear you can find your energy sagging and muscles straining. This is especially true for runners, whose feet take a real pounding. Look for a shoe that fits well in both the heel and instep, fitting snugly but not restrictive. Remember that feet swell during a run, so be sure you have ample room in width and length. Also be sure the shoe offers enough flexibility to give without causing blisters or rubbing uncomfortably while you’re running. A Sporting Way to Get More Cardio Keeping sports equipment handy makes it easy to incorporate more exer-

cise into your daily routine. Assemble a variety of sporting goods to create some variety in your workout, and be sure to include options you can enjoy solo, with a partner or with a group of friends. An assortment of balls for games such as basketball, football, soccer and softball are

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simple ways to get in an extra cardio workout. Jump ropes, resistance bands and free weights are also handy to have around the house when inspiration to mix up your workout routine is necessary.


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A Protein Punch Add fun, flavorful variety to your summer cookout

Family Features If you’re looking for a fresh way to pack more nutritious protein into this summer’s family cookouts, consider cooking with a plantbased protein such as peanuts or peanut butter. You may think of peanuts as a tasty and convenient snack food – and that they are – especially in a trail mix to refuel after some fun in the sun, but peanuts and peanut butter are actually part of the protein food group. In fact, peanuts and peanut butter have more protein than any other nut and are rich in healthy oils, fiber, many important vitamins, minerals and phyto-nutrients. The latest Dietary Guidelines for Americans suggest eating at least two servings of peanuts a week as part of a healthy diet. Getting your weekly servings is easy when you explore the variety of ways you can cook with peanuts and peanut butter. The unique flavor of peanuts and peanut butter adds depth and fulfillment, in addition to quality nutrients. The whole family can enjoy these cookout-friendly dishes showcasing how simple it is to create delicious meals using peanuts in everything from sides to main dishes to desserts. Find more recipes featuring protein-rich peanuts and peanut butter at Asian Peanut Slaw 1 can (11 ounces) mandarin oranges 1/4 cup Asian sesame dressing 2 tablespoons creamy peanut butter 1/4 teaspoon crushed red pepper 1/2 cup coarsely chopped dry roasted peanuts 1 bag (16 ounces) three-color deli slaw mix chow mein noodles Drain juice from mandarin oranges into mixing bowl and reserve oranges. Add dressing, peanut butter and red pepper, and whisk until well-blended. Add peanuts, oranges and coleslaw mix, and toss until thoroughly coated. Garnish with chow mein noodles before serving.

Peach Peanut Salsa 1 pound ripe firm peaches, pitted and cut into 1/2-inch pieces 2 medium plum tomatoes, seeded and chopped 3 ounces lightly salted dry roasted peanuts 1/3 cup chopped white onion 1/2 jalapeno pepper, seeded and finely chopped 2 tablespoons lime juice 2 tablespoons chopped cilantro 1/4 teaspoon salt In bowl, combine peaches, tomatoes, peanuts, onion, jalapeno, lime juice, cilantro and salt. Mix well and let stand at least 30 minutes before serving. Beef Kabobs with Peanut Sauce 2 teaspoons curry powder 2 teaspoons dark sesame oil 1 tablespoon lime juice 1 tablespoon light brown sugar, plus 2 teaspoons 1 teaspoon chili powder, divided 1 1/2 tablespoons soy sauce, divided 1 pound beef fillet, cut into 1-inch cubes 1/2 small onion, grated 1 cup coconut milk 8 tablespoons crunchy peanut butter 8 skewers - assorted vegetables (optional)


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In bowl, mix curry powder, sesame oil, lime juice, 1 tablespoon brown sugar, 1/2 teaspoon chili powder and 1 tablespoon soy sauce. Add in beef cubes and toss to evenly coat. Cover and leave in fridge to marinate at least 30 minutes, or as long as overnight. Soak skewers in water. Heat broiler or grill to medium-high heat. Before cooking beef, mix remaining chili powder, remaining soy sauce, 2 teaspoons brown sugar, onion, coconut milk and peanut butter in saucepan. Stir sauce frequently over medium heat until simmering. Cover and remove from heat, but keep warm. Thread beef cubes on skewers. Add your favorite vegetables to skewers prior to cooking, if desired. Broil or grill kabobs. Set broiler pan so surface of beef is 3-4 inches from heat. Broil 7-9 minutes on high heat, turning once, for medium rare to rare. If grilling, heat grill to medium-high heat and grill about 7-10 minutes. Serve with warm peanut dipping sauce. No Bake Peanut Butter Pie 4 ounces cream cheese 1 cup confectioners’ sugar, sifted 1 cup crunchy peanut butter 1/2 cup milk 8 ounces frozen whipped topping, thawed 1 prepared deep-dish graham cracker or chocolate-flavored pie crust (9 inches) whipped topping (optional) chocolate syrup (optional) chopped peanuts (optional)

candy bar, chopped up (optional) In large bowl, beat together cream cheese and confectioners’ sugar. Mix in peanut butter and milk. Beat until smooth. Fold in whipped topping. Spoon into pie shell; cover and freeze until firm. If desired, pipe extra whipped topping on top of pie then drizzle with chocolate syrup and top with chopped peanuts and candy bar pieces. Peanut Power • Peanuts are nutrient-dense and have the most protein of any nut. According to the U.S. Department of Agriculture, an ounce of roasted peanuts provides about 8 grams of heart-healthy, cholesterol-free, plant-based protein. • New research from Harvard shows eating peanuts daily is associated with living longer. This study showed that men and women who ate an ounce of peanuts every day reduced their risk of death from all causes by up to 20 percent. • Research also suggests that eating peanuts and peanut butter at least twice per week could help reduce the risk of breast disease in young women. • Peanuts and peanut butter contain bioactives, including flavonoids, phenolic acids, phytosterols and resveratrol, which are plant substances that may offer health benefits beyond vitamins and minerals.

Tri-Cities Health & Wellness -Fall 2016 | 19

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