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October • November 2017










OurHealth | The Resource for Healthy Living in Roanoke and New River Valleys



OurHealth | The Resource for Healthy Living in Roanoke and New River Valleys

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While cancer diagnoses have remained alarmingly high in the US, there’s a silver-lining: the uptick is partly tied to the disease being caught and treated sooner.





| NOVEMBER OurHealth Roanoke & New River Valleys partners with local healthcare organizations and medical professionals to raise awareness about monthly health observations.








42 – FACING CANCER WITH HOPE | Three Southwest Virginia . locals share how compassion and support from their . families, friends and medical teams make a big difference in their fight against cancer. 50 – CAN YOU TRUST ONLINE CANCER SUPPORT SERVICES? 53 – A CLIMB TO CONQUER CANCER RETURNS TO OUR COMMUNITIES

34 – THE OURHEALTH BOOKSHELF 37 – ANATOMY CHALLENGE | How much do you know about cancer?


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75 – HOW YOUNG IS TOO YOUNG? | Should your teen be getting cosmetic surgery?






63 – RECIPES | Healthy and nutritious recipes for the family.






OurHealth | The Resource for Healthy Living in Roanoke and New River Valleys




| LOCAL HEALTHCARE Images reflecting the local landscape of healthcare.

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McClintic Media, Inc. Steve McClintic, Jr. | Jennifer Hungate Kim Wood Karrie Pridemore Tori Meador Heidi McClintic Laura Bower Heidi McClintic Dalton Holody Shawn Sprouse /


Susan Dorsey, MD Lisa Houck, RPh Brad McCrady, DO Michele Mills, DDS

CONTRIBUTING PROFESSIONAL Domenick Casuccio EXPERTS & WRITERS Brandy Centolanza Rich Ellis Laura Neff-Henderson, APR Rick Piester Christy Rippel Brandon Shulleeta Christine Stoddard Catherine Warren

ADVERTISING AND MARKETING Kim Wood | P: 540.798.2504 SUBSCRIPTIONS Subscriptions are $19.95 per year. To receive OurHealth via U.S. Mail, please contact Heidi McClintic at


COMMENTS/FEEDBACK/QUESTIONS We welcome your feedback. Please send all comments and/or questions to the following: U.S. Mail: McClintic Media, Inc., ATTN: Steve McClintic, Jr., President/ Publisher/Editor: 303 S. Colorado Street • Salem, VA 24153. | Email: | Phone: 540.387.6482 Ext. 1 Information in all print editions of OurHealth and on all OurHealth websites (websites listed below) and social media updates and emails is for informational purposes only. The information is not intended to replace medical or health advice of an individual’s physician or healthcare provider as it relates to individual situations. DO NOT UNDER ANY CIRCUMSTANCES ALTER ANY MEDICAL TREATMENT WITHOUT THE CONSENT OF YOUR DOCTOR. All matters concerning physical and mental health should be supervised by a health practitioner knowledgeable in treating that particular condition. The publisher does not directly or indirectly dispense medical advice and does not assume any responsibility for those who choose to treat themselves. The publisher has taken reasonable precaution in preparing this publication, however, the publisher does not assume any responsibility for errors or omissions. Copyright © 2017 by McClintic Media, Inc. Reproduction in whole or part without written permission is prohibited. OurHealth Roanoke and New River Valleys is published bi-monthly • Special editions are also published • McClintic Media, Inc. • 303 S. Colorado Street, Salem, VA 24153, P: 540.387.6482 F: 540.387.6483. MAIN: | | | | | Advertising rates upon request.



Approximately 50,000 people will be diagnosed with oral cancer in 2017. Oral cancer is not directly caused by poor dental hygiene. However, regular dental checkups can detect lesions while they are small. Early detection is key.

– Michele Mills, DDS


Is it possible to reverse skin damage caused by the sun in the hope of preventing skin cancer? Actinic keratosis (pre-cancer skin lesions) appear most often on fair-skinned middle-aged patients and on skin that is more chronically exposed to the sun, such as the face, the scalp, and the backs of the hands and arms. Unlike dry skin patches, which can usually be repaired with moisturizing, these scaly pink areas do not respond to simple measures. They are not usually prone to bleeding, but they are sometimes sensitive to touch. Apart from the problem of their appearance and rough feel, these lesions are also unhealthy and increase the risk of skin cancer formation in that area. Several options are available from your dermatologist for “re-surfacing” the skin. One is cryotherapy, in which a compound is applied to irritate and remove the unhealthy lesion. Another involves the use of prescription creams that also cause irritation of the abnormal, sun-damaged skin, which causes its removal and replacement by new healthy skin. If you suspect that you have areas of sun damage, see your healthcare professional!

Can poor dental hygiene lead to oral cancer? Approximately 50,000 people will be diagnosed with oral cancer in 2017. Oral cancer is not directly caused by poor dental hygiene. However, regular dental check-ups can detect lesions while they are small. Early detection is key. Human papilloma virus (HPV) tends to be a risk factor in younger people and non-smokers. Exposure to HPV can occur many years before it is detected. HPV, which is commonly associated with cervical and anal cancer, is also the leading cause of oropharyngeal cancers, primarily of the tonsils, tonsillar crypt, and base of the tongue. Tobacco use (cigarettes, pipes, and smokeless chew) increases your risk of oral cancer. Heavy drinking (two drinks a day for men, one for women) also increases your risk. Tobacco use combined with heavy drinking significantly increases your risk. Oral cancer accounts for 2.9 percent of all cancers. Close to 10,000 people die each year from oral cancer. Talk to your dentist if you have a lump, bump, or red/white lesion that doesn’t heal on its own in two weeks. And ask your dentist to do an oral cancer screening at every check-up.

Susan Dorsey, MD

Dermatology Associates of Roanoke Roanoke | 540.981.1439

OurHealth | The Resource for Healthy Living in Roanoke and New River Valleys

Michele Mills, DDS

Mills & Shannon Dentistry Salem | 540.989.5700

I’m on so many medications I can barely keep them straight. How can my pharmacist help me? Helping people adhere to medication regimens is one of the most important things pharmacists can do. Pharmacists can help patients keep their medications organized in several ways. (1) Weekly or monthly medication planners are plastic organizers that can be filled with up to 30 days’ worth of medications, making it easier to stay on schedule for dosing and refills. (2) Medication synchronization systems allow patients to pick up all their refills on the same day every month. This system reminds patients to get prescriptions refilled on time. (3) Blister packs are monthly packs filled with drugs and separated into morning, afternoon, evening and bedtime doses. These are like the weekly planners but are packed and sealed at the pharmacy. (4) Many patients on Medicare are eligible to receive medication consultation through a program called Medication Therapy Management (MTM). Patients should ask their pharmacists if they are eligible for this free program. Talk with your pharmacist and doctor, and if you have a question or concern about your medication, don't hesitate to call. Lisa Houck, RPh

Valley Apothecary Salem | 540.772.3788

THE P ULSE | Q&A on Health



Cancer-related fatigue is one of the most common complications of cancer diagnosis and treatments. Appropriate exercise can reduce fatigue, depression, and sleep disturbances and improve your overall quality of life.

Of funds raised through local American Cancer Society events, how much goes towards local cancer education awareness and programming? The American Cancer Society invests more than $150 million in breakthrough research. We also offer free rides to treatment, a live 24/7 helpline, and free lodging near hospitals for people dealing with every type of cancer. Prevention efforts, early detection, and better treatments have resulted in a 25 percent decline in cancer mortality rates nationwide since 1991, avoiding 2.1 million cancer deaths. At the moment, 75 percent of our funds are invested in our programs and primary services, and 25 percent in supporting services like management and fundraising expenses. Domenick Casuccio

American Cancer Society Southeast Region | 800.227.2345

– Brad McCrady, DO


OurHealth | The Resource for Healthy Living in Roanoke and New River Valleys

How is the role of exercise changing for certain cancer patients and survivors? “Exercise-oncology” is a popular area of research. Some studies now suggest that certain exercise programs can delay cancer recurrence or death, and can improve certain immune cells that may help in cancer regression. In 2010, the American College of Sports Medicine developed exercise guidelines for cancer survivors, citing reliable evidence that exercise is safe both during and after cancer treatments. Reasonable activity levels during treatment depend on the individual's activity levels before diagnosis and on the treatment itself. The American Cancer Society recommends engaging in some physical activity every day and establishing a routine designed around the time of day when the patient feels the best, in order to set them up for success in it. This activity can include both aerobic and resistance training, as both have positive influences on quality of life. A variety of complications are associated with surgical, chemotherapeutic, and radiation treatments of cancer that can directly affect the cardiopulmonary, musculoskeletal, and neurologic systems. For this reason, cancer exercise programs should be tailored to individual patients for maximal safety and success. Brad McCrady, DO

Academic Sports & Osteopathic Medicine Blacksburg | 540.232.8405

What local support services and programming does the Virginia Blue Ridge chapter of Susan G. Komen offer? Komen Virginia Blue Ridge provides funding for screening mammograms, diagnostics, education, and treatment for uninsured and underinsured women and men. We host Komen Conversations, a series of educational discussions for breast cancer survivors and fighters. We also offer educational resources on breast health to the general community through health fairs, talks and our faith-based weekend, Worship in Pink. For more information about our services and education resources, visit Catherine Warren, Executive Director

Komen Virginia Blue Ridge Roanoke | 540.400.8222

THE P ULSE | Q&A on Health




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Carilion New River Valley Medical Center (CNRV) debuts the expansion of Carilion Children’s. The new five-bed, pediatric inpatient unit features a number of technology upgrades to benefit patients and families, including in-room monitors that can eliminate the need to wake up families in the middle of the night. Young patients will also now have access to child life specialists and a playroom. The unit is staffed around the clock with an expanded team of specially trained medical professionals. Most importantly, Carilion Children’s in the New River Valley will allow some of the area’s youngest patients to receive high quality care close to home, reducing travel time and stress for them and their families. For more information visit



OurHealth Roanoke & New River Valleys


The Leading Producers Round Table (LPRT) of the National Association of Health Underwriters (NAHU) is proud to announce that Lynn Atkinson of Humana, Inc. has qualified to receive the association’s prestigious Soaring Eagle Award. The Soaring Eagle Award is the highest honor given by LPRT to recognize National Association of Health Underwriters members who have achieved the greatest success in demonstrating exceptional professional knowledge and outstanding client service. Atkinson has received this award four times and has been an insurance professional for over 30 years. She is a native of Roanoke, VA with a Bachelor’s degree from James Madison University and an MBA from Averett University. The National Association of Health Underwriters represents 100,000 professional health insurance agents and brokers who provide insurance for millions of Americans. For more information, call Lynn Atkinson at 540.685.3817.


OurHealth | The Resource for Healthy Living in Roanoke and New River Valleys

THE P ULSE | Health Happenings

FRIENDSHIP PARTNERS WITH ROANOKE VALLEY POLICE, FIRE, AND EMS OFFICIALS FOR SUCCESSFUL DISASTER RESPONSE DRILL Healthcare and senior living organization works to make sure staff and first responders are prepared in a worst-case fire scenario. In keeping staff prepared to respond to fire evacuation scenarios, Friendship hosted a fire and disaster response drill in late September at Friendship Assisted Living in Roanoke. More than 70 staff members and 58 residents from Friendship participated with an additional 40 local fire, police, and EMS personnel. Friendship, along with a number of emergency officials including police, fire and rescue, as well as those that would respond from around the Roanoke Valley, practiced emergency tactical responses related to fire evacuation, rescue, and treatment. The drill scenario began with a mock fire on the third floor of Friendship’s assisted living building. Over the course of only a few minutes, the mock fire spreads to an unmanageable level where Friendship staff are not able to contain the fire. As the fire spreads, emergency response agencies were contacted to assist with the emergency while staff continued to evacuate residents. While beneficial for Friendship staff’s preparedness, these exercises are also essential in preparing responders for emergency situations. Friendship conducts other exercises regularly to ensure staff is prepared in many types of emergency situations. Visit for more information.



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EARTH FARE® GROCERY TO OPEN NOVEMBER 8TH IN ROANOKE Starting November 8th, Roanoke residents can enjoy the convenience of healthier, happier shopping with Earth Fare, right in their own back yard. Earth Fare, the authentic specialty organic and natural foods grocery store, invites the Roanoke community to join them for a Grand Opening celebration on Wednesday, November 8 as they open their newest location, located at 2203 Franklin Road SW. This will be the 44th Earth Fare location nationwide and the first in Virginia. Earth Fare has committed to continued growth throughout the Midwest, mid-Atlantic and Southeast with stores in Alabama, Florida, Georgia, Indiana, Michigan, North Carolina, Ohio, South Carolina, and Tennessee. The Grand Opening celebration kicks off just before 7 a.m. on Wednesday, November 8 with a ribbon cutting ceremony followed by an entire day filled with fun for the whole family, including a mystery gift card giveaway valued at up to $500 to the first 100 shoppers in line, free samples, product demonstrations, live music and more. The festivities will continue through opening week with promotions, raffles, product samples and family friendly entertainment. “Roanoke-area shoppers will be the first in the state to experience our commitment to healthy lifestyles, and we’re thrilled to offer Roanoke residents a place to shop for their families confidently, knowing their carts are full of only the healthiest, tastiest foods,” said Earth Fare president and CEO Frank Scorpiniti. “We are thankful to our Community Advisory Board, made up of a number of passionate community members, who have come together to help Earth Fare build the best, healthy offerings specific to Roanoke.”


OurHealth | The Resource for Healthy Living in Roanoke and New River Valleys



Health Happenings

Earth Fare made headlines earlier this year when they challenged Americans to take back control of their health through their food choices and Live Longer With Earth Fare ®. Since 1975, Earth Fare has distinguished itself as a leader in the healthy foods industry by developing a unique Food Philosophy that informs every product offered in the store. This Food Philosophy ensures that all products sold are free of high fructose corn syrup, artificial fats and trans-fats, artificial colors, artificial preservatives, artificial sweeteners, bleached or bromated flour, and are never administered antibiotics or growth hormones. In addition, Earth Fare recently announced that its more than 750 private brand food products are now sourced using only non-GMO ingredients, and new products are added to the shelves each day.

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Beyond groceries, the 24,000 squarefoot store will also feature Earth Fare’s Heirloom Organic Café and Juice Bar, featuring 100% Certified Organic coffee and juices. Shoppers will also find organic choices at the salad bar, hot foods bar, pizza station, sandwich counter, and in conveniently packaged meals-on-the-go. The Café offers delicious options so shoppers can enjoy a homemade meal without the work, whether they are dining in the 80-seat Café or taking it home. Learn more about Earth Fare’s fresh approach to improving lives through a healthier lifestyle at



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LEWISGALE HOSPITAL PULASKI NAMES SEAN PRESSMAN, MHSA, CHIEF EXECUTIVE OFFICER Sean Pressman, MHSA, has been named Chief Executive Officer of LewisGale Hospital Pulaski, effective immediately, having served as the hospital’s interim CEO for the past month. “Sean’s healthcare experience, coupled with the leadership style displayed during his short tenure as interim CEO, set a solid foundation and path forward for the hospital’s continued growth and success,” says Brian Baumgardner, President of LewisGale Regional Health System. Pressman joined LewisGale Regional Health System in 2015 as LewisGale Medical Center’s assistant chief operating officer. His extensive healthcare background includes serving in senior leadership roles during a career that spans more than 15 years with organizations specializing in post-acute care, including Kissito Healthcare and Medical Facilities of America. “I’m looking forward to working very closely with the hospital’s board of trustees, physicians, and associates,” Pressman says. “I firmly believe that this is an exciting time for both the hospital and the community we serve, and that great things are in store for LewisGale Hospital Pulaski. Together, we’re going to increase access to highquality patient care, close to home, and continue to build on the hospital’s solid foundation.” For more information see


OurHealth | The Resource for Healthy Living in Roanoke and New River Valleys

THE P ULSE | Health Happenings

JEFFERSON SURGICAL CLINIC’S ECHOCARDIOGRAPHY LAB RECEIVES NATIONAL ACCREDITATION Jefferson Surgical Clinic announces the accreditation of its echocardiography lab by the Intersocietal Accreditation Commission (IAC). The lab officially received the note of achievement in July. The rigorous, three-year process requires a minimum number of studies to be conducted and is proof of JSC's high level of patient care. "We opened in 2014 and immediately began our path to accreditation," says Molly Rutherford, MD, FACC, Cardiologist and Medical Director of Jefferson Surgical Clinic's echocardiography laboratory. "We're proud of this recognition, and our talented staff earned every bit of it." Missy Lacks, RDCS/RVT, is the lab's technical director. Kendall Cannon, who has been with JSC since 2012, is newly accredited as a registered diagnostic cardiac stenographer (RDCT). Sheryl Duvall, RDCS/RVT, oversees both Jefferson Surgical Clinic's cardiac echo lab and vascular lab. Ashlee Carroll is also training in Echocardiography under supervision of Dr. Rutherford. "It's Jefferson Surgical Clinic's ongoing commitment to excellence that drives our desire for top-notch patient care and cardiac evaluation," says Dr. Rutherford. Along with its echocardiography lab, Jefferson Surgical Clinic's cardiology department offers general cardiac care and chronic disease management, echocardiography, pre-surgical evaluation, stress echocardiography (treadmill testing), as well as holter and event monitoring. JSC also has a vascular lab accredited by the Intersocietal Accreditation Commission for Vascular Laboratories (ICAVL). All accreditations are re-evaluated every three years. For more information about Jefferson Surgical Clinic, please visit



EYE CARE PRACTICE AND SURGERY CENTER CELEBRATES NEW LOCATION WITH RIBBON CUTTING CEREMONY The Roanoke Valley Center for Sight (RVCS) and Vistar Eye Center celebrate the official grand opening of their new Oak Grove location at 2154 McVitty Road in Southwest Roanoke. On August 29th, the Roanoke Regional Chamber of Commerce hosted a ribbon cutting ceremony to commemorate the opening of the new medical building and ambulatory surgical center. The clinic will offer oculoplastics, facial cosmetics, and leading refractive procedures, as well as the evaluation and treatment of retina conditions. "We're excited to expand our services and improve access to world class eye care in the Roanoke Valley," said Frank Cotter, MD, ophthalmologist at Vistar Eye Center, "None of this would be possible without the trust of our patients and the hard-working staff who put them first."

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This is the second location for RVCS, following the opening of the original surgery center on Main Street in Salem in 2001. Before construction began, RVCS was required to work with the Virginia Department of Health to assess the community's need for the addition of this second location. Since opening the first location, Vistar and RVCS have added cosmetic surgery to their patient care options and have also seen continued growth in their cataract, cornea, and retina surgery programs. "This expansion is for our patients first and foremost," said Paul Levy, CEO of Vistar Eye Center and RVCS. "The new center is going to provide additional convenience while allowing us to continue to deliver the highest quality ophthalmic surgery care throughout Southwest Virginia." The new Vistar Eye Center is now evaluating and treating patients for cosmetic and reconstructive plastic surgery, as well as LASIK and other vision correction procedures. The location will begin seeing patients in need of retina evaluation in early September. The adjacent Roanoke Valley Center for Sight ambulatory surgery center will open its doors later this fall for eye plastic surgery and vitreoretinal surgery. For more information about Vistar Eye Center, visit


OurHealth Roanoke & New River Valleys

ON YOUR TABLET OR SMARTPHONE Joshua Appelstein, MD Susan Blick, NP Cardiothoracic Surgery LewisGale Physicians Salem | 540.776.2020


OurHealth | The Resource for Healthy Living in Roanoke and New River Valleys

Jefferson Surgical Clinic Roanoke| 540.283.6000

Dustin Boatman, MD Carilion Clinic Imaging Christiansburg 540.731.2810

Benjamin Cable, MD Carilion Clinic Otolaryngology Roanoke | 540.224.5170


Carilion Clinic Obstetrics & Gynecology Daleville | 540.966.0460

Stephanie Cash, FNP

Carilion Clinic VelocityCare Westlake | 540.719.1815

Maithili Chitnavis, MD Carilion Clinic Gastroenterology Roanoke | 540.224.5170

Stephen Cho, DO

Carilion Clinic Occupational Medicine Roanoke | 540.985.8521

Alexis DiSilverstro, MD Kimberly Dunsmore, MD Dorothea Ellis, MD Carilion Clinic Maternal Fetal Medicine Roanoke | 540.985.9985

Chair of Pediatrics Carilion Children’s Hematology & Oncology Roanoke | 540.981.7376

Carilion Clinic Physical Medicine & Rehabilitation Roanoke | 540.224.5170

Christin Clark, NP

Jefferson Surgical Clinic Roanoke | 540.283.6000

Domingo Franco-Palacios, MD Carilion Clinic Pulmonary Medicine Roanoke | 540.985.8505

Stephen Cromer, DO Carilion Clinic Sports Medicine Roanoke | 540.725.1226

Philip Furrow, PA-C

Express Family Urgent Care Roanoke | 540.400.6676


Welcome to the Community

James Casey, MD


Jonathan Godin, MD

Vishal Gohil, MD

Karli S. Griffeth, MD

Will D. Griffeth, MD

Joseph Grisetti, NP

Katherine Harris, DO

Brittany Hayes, DO

Ben Hodges, PT, DPT

Amy Hovis, PA-C

Vishak John, MD

Natalie Karp, MD

Shaheen E. Lakhan, MD, PhD

Carilion Clinic Sports Medicine Roanoke | 540.725.1226

Carilion Clinic Family Medicine Rocky Mount | 540.484.4800

Nicolas LeBlanc, MD Carilion Clinic General Surgery Roanoke | 540.224.5170

Gabriel Mosier, MD

Carilion Clinic Family Medicine Wytheville | 276.228.8686


Carilion Clinic Gastroenterology Christiansburg 540.382.9405

Rehab Associates of Central Virginia Moneta | 540.296.3203

Nikola (Alex) Letham, DO

Ob/Gyn VA Women’s Health Blacksburg and Radford 540.443.0500

Vistar Eye Center Roanoke | 540.855.5100

AFC Urgent Care Roanoke Roanoke | 540.774.0000

Vistar Eye Center Roanoke | 540.855.5100

Tyler Manee, CPO, MSPO Richard Massaro, DO Virginia Prosthetics & Orthotics Roanoke | 540.366.8287

Andrew Nicholson, MD Jacyln Nunziato, MD Carilion Clinic Interventional Neuroradiology Roanoke | 540.981.7000

Vistar Eye Center Salem | 540.855.5100

Carilion Clinic Obstetrics & Gynecology Roanoke | 540.526.2273

OurHealth | The Resource for Healthy Living in Roanoke and New River Valleys

Carilion Clinic Cardiology Roanoke | 540.982.8204

Cemil Purut, MD

Cardiothoracic Surgery LewisGale Physicians Salem | 540.776.2020

Carilion Clinic VelocityCare Westlake | 540.719.1815

Carilion Clinic Urogynecology Roanoke | 540.985.4099

Whitney Minter, NP

Carilion Clinic Family Medicine Martinsville | 276.670.3300

Carilion Clinic Family Medicine Daleville | 540.966.0400

Carilion Clinic Pain Management Roanoke | 540.224.5170

Kylie Morris, DO

Carilion Clinic Family Medicine Rocky Mount | 540.484.4800

Jason Rigoni, DO, FACS Christopher General Surgery Reynolds, MD LewisGale Physicians Salem | 540.772.3620

Carilion Clinic Urology Christiansburg 540.382.3440


Tad Schoedel, MD

Rahul Sharma, MD

Mary Spence, FNP, ENT

Jack T Sproul, MD

Brian Tully, MD

Ashley Tuttle, MD

John Tuttle, MD

Melissa Weiss, NP

Shyama Wickramaaratchi, DO

Jonas Wilson-Leedy, MD Lisa Wright, DNP

Carilion Clinic Gynecological Oncology Roanoke | 540.581.0160

Orthopedics LewisGale Physicians Dublin | 540.440.3170

Carilion Clinic Otolaryngology Christiansburg 540.731.7660

Vistar Eye Center Roanoke | 540.855.5100

Carilion Clinic Urology Christiansburg 540.382.3440

LewisGale Physicians Cardiology Blacksburg | 540.961.0218

Carilion Clinic Cardiology Roanoke | 540.982.8204

Carilion Clinic Imaging Roanoke | 540.981.7122

Carilion Clinic Obstetrics & Gynecology Roanoke | 540.526.2273

Welcome to the Community

Erin Saks, MD

LewisGale Physicians Otolaryngology Blacksburg | 540.443.7400

Carilion Clinic Sports Medicine Roanoke | 540.725.1226

Carilion Clinic OrthopaedicBone Health Roanoke | 540.725.1226

Welcomes our New Healthcare Providers to the Community!





How do Good Sam hospice patients describe our care? “You made my disease get smaller and life get bigger.” “I never knew I’d get so much care under hospice.”

How do hospice families describe hospice care? “My husband and I grew to love all the Good Sam staff who cared for us.” “Hospice was the most important part of my mom’s care.”

How do hospice staff and volunteers describe hospice work? “It is a privilege to walk with people at such a sacred time.” “Hospice is about service. It is a calling.” NOVEMBER IS NATIONAL HOSPICE MONTH. An important time to think about the care that we want and that is available at the end of life. Most of us would not go on a trip without preparation. The same is true for how we want to spend our days should we be given the news that we have a non-curable illness or disease. While the end of life can be difficult, it is also a time for growing, cherishing and letting go. AT GOOD SAM, WE BELIEVE THAT HOSPICE IS ABOUT LIVING. We affirm life, and it is critically important to us to find out what matters most to our patients and families and to make that happen. A patient once told us that what mattered most was to leave the hospital and have one more chance to color with her granddaughter. Under our care she went home to embrace the philosophy that every moment matters. HOSPICE IS ABOUT HOPE. Sometimes it means hope for a cure, and we will graduate someone from hospice if they get better! Hope can mean being able to live life to the fullest, in comfort, with support for loved ones. Hope may mean not being alone in the last hours or days.

GOOD SAMARITAN HOSPICE Roanoke | 540.776.0198 New River Valley | 540.381.3171

HOSPICE IS ABOUT CHOICE. Where to spend the last days of life; what level of comfort is wanted; even when to start hospice. HOSPICE IS ABOUT PARTNERSHIPS. With the people we serve, with health care providers, with all who believe that dying is a natural part of life and should take place within our communities. Our physicians, nurses, hospice aides, social workers, chaplains, bereavement counselors, dietitians, volunteers, and complementary therapists assure that each need is addressed. Our care is available to anyone who needs us, regardless of ability to pay and whether they live at home or in a facility. Good Sam has served the Roanoke and New River Valleys for 25 years as the only community-based, not-for-profit hospice. Our mission is to affirm life in the midst of illness and grief and, above all, to honor what matters most to each person and family served.


OurHealth | The Resource for Healthy Living in Roanoke and New River Valleys









While moderate alcohol use has possible health benefits, it's not risk-free, and the benefits don’t outweigh the risk, according to Mayo Clinic researchers. Moderate alcohol use is believed to be of most benefit to individuals with existing risk factors for heart disease, but even then, researchers advise people to avoid alcohol and take other steps to improve their heart health, including

1 2 3

eating a healthy diet and exercising.

EXCESS INCREASES RISK People who drink excessive amounts of alcohol over an extended period of time are more at risk of developing six cancers: colorectal, breast, esophageal, liver, stomach and oral (mouth, larynx and pharynx cancers).

ALCOHOL DAMAGES DNA Like tobacco and radiation, ethanol (commonly referred to as alcohol) is one of 248 known carcinogens according to the US Department of Health and Human Services. Ethanol can cause DNA damage and reduce the body’s ability to absorb cancer-fighting nutrients (like folate and multiple vitamins) making it easier for potential carcinogens to enter cells.

A BAD COMBINATION Combining alcohol with smoking dramatically raises the risk of developing mouth and throat cancers.


OurHealth | The Resource for Healthy Living in Roanoke and New River Valleys


More at


According to the National Institute on Alcohol Abuse and Alcoholism, a standard alcoholic drink in the United States contains 0.6 ounces of pure alcohol.


OUNCES BEER About 5% Alcohol



MALT LIQUOR About 7% Alcohol

Excessive drinkers can reduce their risk by stopping alcohol consumption, but the effects are not immediate. It can take years to undo the damage.


OUNCES WINE About 12% Alcohol



80-PROOF LIQUOR About 40% Alcohol

Moderate alcohol use for healthy adults means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.


3 Reason Why the Benefits of Drinking Alcohol Don't Outweigh the Risk





Living with Childhood Cancer:

A Practical Guide to Help Families Cope By Leigh A. Woznick and Carol D. Goodheart, EdD | 359 Pages Available with:

Drawn from the experiences of a mother (Goodheart) and daughter (Woznick) and what they confronted when Woznick’s youngest daughter developed cancer, this is a real-life guide to the practical and emotional impacts of cancer in the family. The authors intersperse their own experiences with those of other families, and it includes a 44-page section of sources of help. It is full of useful actions and strategies for any family facing cancer — a welcome and valuable resource.

WE WANT TO HEAR FROM YOU! You don't want to miss these great reads. Make sure to tag us on social media to tell us what you think! #OurHealthSWVA

6 Months to Live, 10 Years Later: A Healing Journey and Guide to Wellbeing By Suzanna Marcus | 282 Pages

A story not only of cancer, but also of how author Marcus overcame almost lifelong violence, loss and betrayal with internal tools and techniques. A candid, moving story, it is offered here not as a suggestion to reject modern disease-fighting methods, but to help the reader realize that a powerful ally in fighting disease is our own ability to create inner peace and harmony.

The Emperor of All Maladies: A Biography of Cancer

By Siddhartha Mukherjee | 571 pages | Available with:

Winner of the Pulitzer Prize for general non-fiction and included on the New York Times list of the 100 most important books of all time, The Emperor of All Maladies has its source in the demand of a cancer patient. Columbia University cancer specialist and author Mukherjee’s patient told him, “I’m willing to go on fighting, but I need to know what it is that I’m battling.” And with that, Mukherjee set to work on what has become an eloquent “biography” of the disease whose name was not even uttered in polite society until recent generations. At different times, painful, hopeful, discouraging and ultimately profound, this is a majestic book.


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C HEC K UP | OurHealth Bookshelf



OurHealth | The Resource for Healthy Living in Roanoke and New River Valleys


How much do you know about Cancer?

7. Match each cancer with the corresponding awareness ribbon:


Brain Cancer _____

1 Million

B) 1.7 Million





Anatomy Challenge on Cancer

1. In 2017, there will be an estimated ____________ Americans diagnosed with cancer.

Breast Cancer _____ 2. In 2017, there will be an estimated ____________ cancer related deaths in the United States.

A) 600,000

B) 300,000

C) 500,000

D) 200,000

Colon Cancer _____ Leukemia _____ Liver Cancer _____ Lung Cancer _____

3. True or False: In the United States the most commonly diagnosed cancer is non-melanoma skin cancer followed closely by breast cancer and then prostate caner.

Prostate Cancer _____ Skin Cancer _____

4. Approximately ____________ American males will develop cancer in their lifetime.

1 in 5


1 in 3

5. Approximately ____________ American females will develop cancer in their lifetime.

1 in 2


1 in 5


10% less likely

Source: American Cancer Society,



more likely



less likely 8. True

more likely



8. True or False: Cancer is the second leading cause of death in the United States.

7. F, C, A, D, H, E, B, G



1 in 3

6. Men are an estimated ____________ to be diagnosed with cancer in the United States then women.



6. A



5. D

1 in 4


4. B



3. True


2. A

1 in 2



1. B

1 in 4






While cancer diagnoses have remained alarmingly high in the US, there’s a silver-lining: the uptick is partly tied to cancer being caught and treated sooner. words | BRANDON SHULLEETA

The American Cancer Society is on a mission to educate people about preventing cancer in the first place — while also encouraging screenings that catch cancer in its infancy, when least dangerous. “With better screening, you can see that cancer diagnoses go up, because we’re identifying cancer in earlier stages on more people,” says Domenick Casuccio, who represents the American Cancer Society for Roanoke & New River Valleys and other areas of Virginia. “However, the death rates are declining because we’re diagnosing cancers at an earlier, more treatable stage, so people’s chance of surviving that cancer is higher.” As of the start of last year, more than 15.5 million living Americans knew they had cancer at the time or had previously been diagnosed, according to Casuccio. About one in three people will be diagnosed with cancer in their lifetimes.


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In an exhaustive report released this year, the American Cancer Society found the “five-year relative survival rate” has increased by 20 percentage points among Caucasians and 24 percentage points among African Americans.

1 IN 3




The relative survival rate is the percentage of people who are alive over a designated time period (five years in this case) after having been diagnosed with cancer, compared with normal life expectancy. Skin and lung cancers are the most common of them all, Casuccio notes, adding that the overwhelming majority of lung cancer diagnoses are “directly attributed to tobacco usage.” “That’s why we’re working so hard to get people to either not smoke, or quit smoking,” he says. Ranked high among the other forms of cancer that are either largely preventable or effectively treated when caught early are: breast cancer, prostate cancer and cervical cancer, as well as ovarian cancer, which is often tied to the HPV virus. The American Cancer Society, for that reason, has been lobbying for HPV vaccinations for children.


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“We know those are preventable cancers,” Casuccio says. “We have a way to prevent them, but people are smoking and aren’t vaccinating their children.”

Taking Aim at Cancer

Local organizations that fight cancer have also been greatly focused on attacking colon cancer nowadays, continues Casuccio. “There’s a screening available for colon cancer, but many people, because of what’s involved, don’t get screened for the disease. So, we are trying to educate and encourage people that this is a cancer that we can catch early,” Casuccio explains. “If we catch it early, the polyps of the cancer can be removed and there’s no other radiation or chemotherapy involved.” “If you don’t get screened and the cancer advances, treatment will likely involve radiation, chemotherapy, and/or surgery,” he adds. Casuccio likens a colonoscopy to “having a mole removed before it’s skin cancer.” The American Cancer Society has been working with other local entities, including Virginia Commonwealth University, to educate people and provide screenings for people who have a family history of colon cancer or are over the age of 50, which is when people need their first colonoscopy. In addition to education and earlier screenings, survival rates have also improved because of technology, according to experts. “So, for instance, mammography 20 years ago was very basic, but now it is possible to find breast cancer that is smaller than a grain of salt,” Casuccio says. The American Cancer Society has also initiated outreach programs aimed at encouraging people to eat healthier, exercise more and keep tabs on alcohol consumption. In a large part, when it comes to cancer prevention and screening, people are finally listening. However, there’s more work to be done. “There are still people out there who are not getting screened,” says Casuccio. “But, with continued awareness programs about the importance of screenings and early education programs about not smoking and living a healthy lifestyle, we will continue to make progress. And that is important to celebrate.”


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Facing with Hope

Three Southwest Virginia locals share how compassion and support from their families, friends and medical teams has made a big difference in their fight against cancer. words | BRANDY CENTOLANZA

Everyone knows someone impacted by cancer. Whether it’s your grandmother, your dad, your next-door neighbor, your best friend, or even you, cancer touches both the patients and the people around them in profound ways. As a geriatric and family medicine physician in Roanoke, Vivien Osuorah, MD is used to caring for those who are ill; she wasn’t prepared for the news that she was the one who was sick. Dr. Osuorah was diagnosed in 2015 with colon cancer at the age of 46. She sought medical attention after experiencing abdominal pain for a few months. When learning it was cancer, “I was shocked,” she recalls. “It was the last thing I expected. No one in my family had a history of colon cancer, so I had no reason to think that I had it.” Suzanne Lothes, 38, was also stunned at first. Lothes was diagnosed this past summer with breast cancer following a routine mammogram; her mother battled the same disease nine years prior.


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ve be en up front st wit and h my every c h i ldren thing abou . I ha supp t v e a ort gr wond oup a erful has b nd m een a y hus huge band afrai help. d to a D on’t b sk for peop e help. le to Y o lean u n eed on.” Su hone


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Jennifer Wells, MD, 46, discovered she had cancer after finding a lump in her breast during a self-examination in December.

SHARE THE HOPE Everyone knows someone impacted by cancer. Help us share the hope by sharing the story of these local survivors. #OurHealthSharesHope

“I felt pretty certain it was cancerous before I found out, so I wasn’t surprised,” Dr. Wells says. “I wasn’t particularly afraid. I was thinking more about what I needed to do to get better.” It is never easy, hearing the news that you have cancer. Minds start racing with questions and possible outcomes, even worst-case scenarios. Once the initial shock wears off, patients must focus on treatment plans, which may require spending multiple hours or days in a hospital, away from their homes and their daily lives. Life may never be the same again. Despite the uncertainty of what each day will bring, “I encourage all of my patients to continue their normal daily routine as best they can,” shares Suzan R. Merten, MD, an oncologist with Blue Ridge Cancer Care in Roanoke. “This helps to keep their mind off all the potential side effects, helps them to stay positive, and helps the recovery phase more than anything else.” “Being positive is important,” agrees Dr. Osuorah. “It motivates you. Focus on the things you can control. Find an oncologist who really wants the best for you, and listen to your doctor.”


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Dr. Osuorah underwent surgery to remove a part of her colon, and followed that up with six months of chemotherapy. She received treatment at Blue Ridge Cancer Care once a day every other week during that time period. “I only took time off of work for the surgery,” she says. “My husband was with me every step of the way. He was my rock. I am lucky.” Dr. Wells also underwent chemotherapy at Blue Ridge Cancer Care, both before and after a bilateral mastectomy with sentinel lymph node dissection; she will continue with chemo following upcoming reconstructive surgery. Her mother, who lives in Washington DC, moved in with her temporarily to help her through treatment, while her brother also flew in from Denver, CO. “My family has been tremendous,” Dr. Wells says. “I’ve had a lot of people who’ve been there from day one to help make sure I have what I need, whether it is someone bringing food, cleaning my house, or giving me a call to see how I am doing. You have to let people know and let them help.” Lothes, meanwhile, is currently in the middle of six rounds of chemotherapy; she goes every three weeks for treatment. She continues to work as an assistant principal of an elementary school, while a support system of family, friends, and neighbors have also rallied around her and assist her on days when she is too exhausted to do much of anything. Her two children, ages 9 and 5, helped her shave her hair. “I have been upfront and honest with my children about everything,” she shares. “I have a wonderful support group and my husband has been a huge help. Don’t be afraid to ask for help. You need people to lean on.” Dr. Osuorah agrees.


“First off, take a deep breath,” says Dr. Osuorah. “It takes time to process all the feelings, the shock, the sadness, the anxiety. Tell people about it. You are better off talking with others especially those who you think will help you because you will need a lot of support. There will be days when just getting out of bed will be the greatest thing you’ve ever done.” Cancer can be consuming, and it is typical to have those ups and downs while undergoing treatment. Some people seek out their faith to cope, while others turn to nature, their friends and family, or use humor as a mechanism to get by. In addition to her family, Wells also found comfort from her dog, a Golden Retriever puppy named Davis. “Some days are really bad,” Dr. Wells admits. “But no matter how bad your day is, you have a dog who gets excited, wags his tail, and wants to go outside, so you take him for a walk. I like to hike 46

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amily has b een endo us. I’ ve ha of pe ople w d a lo t ho’ve from b een t day o h e ne to re sure help I hav make e wha t I ne Dr. Je ed.” n trem




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as well and like being outside, so I go outside, even if it’s just sitting outside in a chair. Ice cream was also good for me.”

“I encourage all of my patients to continue their normal daily routine as best they can. This helps to keep “I honestly don’t have many down days,” says Dr. Osuorah. “I live with the knowledge that I have cancer, but I don’t let it weigh me down. I go to the gym as often as possible. That helps my body and it helps my mind. I also drew a lot of strength from my faith, and reminded myself that I had some amazing doctors.” Lothes, meanwhile, has taken to journaling to help her process her feelings. “It makes me feel good to get my thoughts out on the page, and to reflect,” she says. “I’ve also reached out to friends who’ve been in a similar situation, and that’s been insightful and helped me to see that I can get through this journey. In addition, I’ve found it helps to talk to someone you can trust with your feelings. I’ve tried my best to keep my ‘normal’ life routine for my family and for myself.”

their mind off all the potential side effects, helps them to stay positive, and helps the recovery phase more than anything else.” SUZAN R. MERTEN, MD An oncologist with Blue Ridge Cancer Care in Roanoke.

It is also important to remain upbeat.



“My hu sband was wi every s th me tep of t he way was m . He y rock. I am lu cky.” Vi

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Dr. Wells says she uses her personal experience to help her patients.

“This is the most rewarding career. The treatments are evolving every day, and what used to be incurable diseases are now curable, while someone with a disease that remains incurable has hopes for long-term survival.” SUZAN R. MERTEN, MD An oncologist with Blue Ridge Cancer Care in Roanoke.

“I’ve learned a lot from this,” she says. “My patients help me and I use what has happened to me to help them. I think I am a better physician having been through this.” “This is the most rewarding career,” adds Dr. Merten. “The treatments are evolving every day, and what used to be incurable diseases are now curable, while someone with a disease that remains incurable has hopes for long-term survival.” The word “cancer” evokes some of the emotions we dread the most: fear, uncertainty, panic, despair. But the one emotion that matters, the one that trumps all others, always rises to the top: hope. Every day, people are given the unfathomable news of a cancer diagnosis, and every day, they find strength that they may never have known they had. It’s not easy, as Dr. Osuorah, Suzanne and Dr. Wells can all attest. But with people by their side — family, friends, doctors, nurses and even strangers — to share their pain, their plights and their purpose, each day can get better and offer the conviction that another will certainly follow. EXPERT CONTRIBUTOR Suzan R. Merten, MD with Blue Ridge Cancer Care in Roanoke


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, MD

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If it looks TOO GOOD TO BE TRUE, then it probably is.

What you need to know to AVOID CANCER FRAUD when browsing the web. words | CHRISTINE STODDARD

The ubiquity of the internet has made it easy for individuals to find information quickly and from the comfort of their homes. Unfortunately, it has also made it simple for some organizations to take advantage of people – especially those who may be most vulnerable, looking for resources and


support to help them through difficult times. To help you in your search for the most credible information, keep these simple tips in mind:

If it looks too good to be true, it is. Be cautious of offers of ‘free trips’ for cancer patients, websites that ask for personal information, like your social security number or bank information and use screenshots of doctors claiming they have “miracle cures” so you can bring them to your provider. Even blogs can sometimes be misleading as they offer a very individualized experience and don’t provide the most accurate information needed for your own experience.


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2 3

Use websites with .gov or .org for general information and support services.

Can You Trust Online Cancer Support Services?

Be careful if you come across a .com site offering “too good to be true” services or uncorroborated information. Some websites that are recommended include the National Cancer Institute, the American Cancer Society (which has over 800 resources for patients in Virginia), Cancer Care, and the National Comprehensive Cancer Network.

Caregivers, you should be aware too. There are also many misleading websites geared to caregivers. In addition using sites with .gov and .org, you can find resources at the Family Caregiver Alliance, National Family Caregiver Association, and the National Cancer Institute. Always remember that it’s easy to type in the word cancer and go to many different sites, all with promising or misleading information, but this does not mean you should avoid the internet altogether. As long as you know what to look for, online resources can be great tools to help talk with providers and find some great services.


So, what do you do if you find fraudulent services or see acts of abuse online? Unfortunately, a specific agency for reporting cancer fraud doesn’t exist, but you can report it to via their Online Safety portal. There you can learn more about safety on the internet, file a complaint with the Internet Crime Complaint Center, and report cyber crime with the Department of Justice.


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CANCER CARE CANC ER CAR E | A Climb to Conquer Cancer Returns to Our Communities

A Climb to


Returns to Our Communities The American Cancer Society’s Climb to Conquer Event Raises Money to Benefit Local Cancer Patients words | CHRISTY RIPPEL

The American Cancer Society’s “Climb to Conquer Cancer” in Roanoke, one of only a handful of these events across the country, will be held on Saturday, November 4th. The climb, which is a 3-mile, non-competitive walk/hike, begins at River’s Edge where participants will hike up Mill Mountain to the star and be greeted with a celebration and live music. The goal of the family-friendly event is to have over 500 participants and raise more than $50,000. Last year, 370 walkers raised nearly this amount, so the event organizers are looking forward to meeting or exceeding this fundraising goal again in 2017. “We decided to hold a climb in Roanoke because we wanted a fresh idea that would get younger people involved,” says Samantha Polito, a development manager for the American Cancer Society (ACS). “There is so much emphasis on the outdoors in this area, so we thought it would be a good fit.”



The success of the climb and the money it raises for the ACS directly benefits patients in southwest Virginia, like Danielle Alexander of Botetourt. Danielle was diagnosed at age 46 with breast cancer in 2015, and reached out to the ACS for help.


4 The American Cancer Society

CLIMB TO CONQUER CANCER Enjoy a 3-mile walk/hike up Mill Mountain with a lively after party!


November 4, 2017 at 3 pm.


Begins at River’s Edge in Roanoke and ends at the top of Mill Mountain

HOW TO REGISTER Visit the web site at

to donate or sign up in advance. Walk-up registrations accepted on the day of the event.

“When I was diagnosed, it was very overwhelming. I had no family history of breast cancer – I’d never even had the flu,” says Danielle, a wife and mother of three. Danielle called the ACS, and met with a representative at the local Roanoke office who provided her with valuable information, a free wig—and, most of all, hope. “I decided to choose my attitude, and that cancer would not define me,” she recalls. “I don’t know what I would have done without the ACS. It makes me said that people go through this same journey and don’t know about the society and all the resources that are available to them.” Danielle, whose cancer is in remission, got involved with the ACS as a volunteer, and was a speaker at last year’s event. She’ll be participating with her family again this year. While survivors like Danielle will be walking, others will participate to honor family members who lost their cancer battle. Those who wish to honor a loved one may purchase a personalized metal star, made by Renaissance Lighting and Metal Furniture, to be placed near the end of the event route. These stars will be visible to participants as they complete the course, and are then offered to the sponsor to keep. Check in begins at 2 pm on November 4th, and the walk/hike begins at 3 pm. Advance registration is encouraged via the web site at Dogs are welcome with advance registration. The after party is in the Discovery Center parking lot, in addition to live music, includes food trucks, beer, games and giveaways.


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Tips From a Certified Personal Trainer words | CHRISTINE STODDARD

Going to the gym is great, but not so great when your daily cardio turns into a visit to the chiropractor or the emergency room. Here are some key safety tips for avoiding injury at the gym. Lindsay Bolt, a personal trainer at the Green Ridge Recreation Center, with a BA in Health and Wellness from the National Personal Training Institute, has come up with this easy to follow guideline on how to have a safe and productive work out. The first step is to consult with a physician to make sure you are ready to work out. Working out can cause lingering injuries and certain health issues to be exacerbated. If in decent health, most physicians will give the green light and encourage would-be exercisers to hit the gym.

Warm Up Before working out, it is important to properly warm up and cool down. The warm up is critical, it gets your 56

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FI TSTY LES | How to Avoid Hurting Yourself at the Gym

blood flowing. Foam rolling and properly stretching, for 10 minutes and a cool down helps the heart adapt to strenuous activity. Use the foam roller and as you’re cooling down so your muscles react better.

Breathe When you’re working make sure you’re connected to your body. Being mindful means breathing through your nose and breathing out through your mouth. Focused breathing gives you a moment to connect to your body, your muscles, and what you’re not doing. Being mindful and present is not only good for your body but it is good for your brain. When mind and body are aligned, it makes for a more rewarding workout in all aspects.

Engage Being in your body is important for safety reasons as well. Avoiding momentum when starting to work out is a way to not strain your body before it is properly warmed up and ready. In the beginning, it is important to know your body and its limitations. Engage your muscles, don’t just rely on gravity. Muscle resistance is normal but uncontrollable momentum can lead to injury. Do not push past the pain. This is part of the process of knowing your body and avoiding pain is the best practice. Working with a trainer is the best way to avoid getting hurt and building healthy work out habits.

Ask for Help If you are struggling and not comfortable, go back to your trainer and ask them for help. It’s key to learn the right way, especially for linear, one-part movements, and to have a spotter for bench pressing. Most machines are fool-proof. Concentrate on each movement and always use proper form, if you are unsure on form make sure to ask a trainer. Before, in the middle, and even after the work out, always stay properly hydrated. Post-workout is just as important, the body needs to rest and it is important not to overtrain. Exercising can release endorphins and you want to continue those positive feelings, but overtraining will lead to you fizzling out and having bad pains. Rest and fuel up, and make sure to be present to enjoy your work out. EXPERT CONTRIBUTOR Lindsay Bolt, NPTI, a personal trainer at Green Ridge Recreation Center in Roanoke


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Types of





Are you new to the gym or has it been awhile? Get into your gym groove with these pieces of equipment. Going to the gym, whether for the first time or after a long break, can be intimidating. There’s a whole sea of strange equipment. Where do you even start? And how do you use anything? Jordan Smuts, a personal trainer at one of our favorite local gyms, recommends these six types of equipment for gym beginners:


1 2

Barbells are a tool that provide you with the ability to load numerous exercises with a large amount of weight. Barbells are the best piece of equipment to help you get as strong as possible. Learn the big exercises, like the squat, deadlift, and presses, to perform them effectively and safely and progressively add weight over the course of weeks, months, and years.”

Resistance Bands

Resistance bands have multiple uses as they can either add resistance or add assistance to movements. From a resistance standpoint, they are great for activation exercises of the shoulder and the glutes to get some of the muscles responsible for stability working. From an assistance perspective, you can loop your foot in them to provide some extra help for bodyweight movements like pull-ups or push-ups if you aren't able to do those with your bodyweight.”



Multi-Use Cable Machines

Cable machines decrease the stability demands needed in comparison to free weights as it limits you to one or two planes of motion. This is advantageous for more isolated exercises where you can target specific muscle groups to focus on bringing up a specific body part or address some muscular imbalances

4 5 6 Dumbbells

Dumbbells force each arm to act independently of one another placing more of a stability demand on the body. As free weights, dumbbells allow you to move through a full range of motion, which is beneficial for building more muscle and bettering your movement.



Similar to the things you will see out on the football field, most gyms are outfitted with a sled that you can load with weights and either push it or pull it for distance. Loading it up heavier will help build some lower body strength while keeping the weight lighter and going faster will give you a great high-intensity workout to get you in better cardiovascular shape and burn some fat.

Kettlebells are a unique piece of equipment that allow you to do a wide range of exercises to help you get stronger, add muscle, or lose some weight. With sizes varying from 5 to well over 100 pounds, performing exercises like goblet squats, overhead presses, and swings can be sufficiently loaded for beginners and advanced users alike.


Jordan Smuts is an NATA-certified athletic trainer and an NSCA-certified strength and conditioning specialist with an M.S. in Kinesiology and a B.A. in athletic training


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FI TSTY LES | Six Types of Gym Equipment Every Gym Novice Should Try



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NUTRITION Per Serving: 231 calories, 12 g total fat (1 g saturated fat),24 g carbohydrate, 13 g protein, 8 g dietary fiber, 111 mg sodium.


>> This nutritious breakfast smoothie is a cancer-fighting kick-start to your morning!



2 medium kale leaves, stems removed

Combine all ingredients in blender or food processor and blend on high until smooth. Let sit for 1 minute to thicken before serving.

(serves 2)

1 cup spinach leaves loosely packed 1/2 cup fresh or frozen fruit 1/3 cup plain canned pumpkin*

This cancer-fighting smoothie combines leafy

3 tablespoons seeds or nuts

super greens, kale and spinach, with seasonal

1 tablespoons chia seeds

fruits, nuts, seeds and pumpkin. Pumpkin will

1/2 teaspoon cinnamon

give you plenty of beta-carotene, a compound

1/4 teaspoon nutmeg

important in controlling normal cell growth and

1Âź cups soy or dairy milk

preventing cell damage from oxidation.

1/2 cup water 6-8 ice cubes (1 cup)

Visit the American Institute for Cancer Research at for more recipes like this one.



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NUTRITION Per Serving: 385 calories, 15 g fat (2 g saturated fat), 55 g carbohydrate, 11 g protein, 8 g dietary fiber, 409 mg sodium.


>> This vegetarian one-pot meal will be a crowd favorite at your next tailgate event!

INGREDIENTS (serves 10)


2 tablespoons canola oil

In a large, heavy pot, heat the canola oil over medium heat.

1 medium onion, chopped 2 medium carrots, peeled and thinly sliced 1 medium green bell pepper, seeded and chopped 1 medium red bell pepper, seeded and chopped 3 garlic cloves, minced 2 pounds sweet potatoes, peeled and cut into bite-sized chunks (about 4 cups) 1 1/2 cups unsalted roasted peanuts 1 can (28 ounces) crushed tomatoes in juice 1 can (6 ounces) tomato paste 2 cans (4 ounces each) diced mild green chiles with liquid

Add the onion, carrots, and bell peppers and sautĂŠ, stirring occasionally, for about 8 minutes, until vegetables are golden. Add the garlic and sautĂŠ stirring constantly for 30 seconds, until fragrant. Stir in the sweet potatoes, peanuts, tomatoes and juice, tomato paste, chiles and their liquid, chili powder, cumin and sugar. Bring to a boil, then reduce the heat to low immediately and simmer gently, stirring occasionally, for 15 to 25 minutes until the sweet potatoes are just tender. NOTE: Halfway through the cooking process, adjust the seasonings, adding more chili powder and cumin, if desired. Season to taste with salt and pepper and serve.

4 to 6 tablespoons. chili powder, to taste 1 tablespoon ground cumin, to taste

Hearty sweet potatoes and carrots form the

1 tablespoon sugar

base and provide cancer-fighting fiber and

Salt and freshly ground pepper, to taste




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NUTRITION Per Serving: 151 calories, 3.5 g total fat (<1 g saturated fat), 31 g carbohydrate, 2 g protein, 4 g dietary fiber, 5 mg sodium.

EASY BAKED APPLES WITH WALNUTS AND RAISINS >> This nutritious fiber-packed dessert satisfies that sweet tooth.

INGREDIENTS (serves 6)

Canola oil cooking spray 3 large Granny Smith apples or any variety baking apple 3 tablespoons whole-wheat flour 3 tablespoons brown sugar 3/4-1 teaspoon ground cinnamon 1/4-1/2 teaspoon ground nutmeg 1/3 cup coarsely chopped walnuts 1/4 cup raisins 1/3 cup apple cider

DIRECTIONS Preheat oven to 350 degrees F. Spray ovenproof glass pie dish. Cut apples in half from top to bottom, core and peel. Lay halves flat and cut into medium slices. Place apple slices in large bowl. In medium bowl, mix together flour, sugar, cinnamon and nutmeg. Sprinkle mixture on apples and gently stir until apples are evenly coated with spices. Gently fold in walnuts and raisins. Spoon apple mixture into prepared pie dish. Drizzle cider evenly over top. Bake 50-55 minutes or until apples are tender. Remove from oven and cool 5 minutes. Using spatula, carefully turn over apple mixture to get caramelized sauce from bottom of dish. Serve hot or let cool to room temperature, refrigerate and serve cold later.

Packed with fiber, particularly pectin fiber, apples help gut Visit the American Institute for Cancer Research at for more recipes like this one.

bacteria produce compounds to protect colon cells. Sprinkled with walnuts and raisins, this recipe also contains beneficial omega-3 fat and cancer-protective flavonoids and phenolic acids.


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“It’s important to make sure that your insurance is adequate and covers the things you need,” Barnes explains. “And just as important, a family member needs to know what insurance benefits you’re covered by and the details associated with each policy or plan.” To illustrate the importance of communicating insurance plan details before benefits are needed, Barnes shared an example of an elderly woman who became incapacitated and had to enter a nursing home. She had purchased a long-term care policy years earlier to pay for care in the event she found herself in exactly the situation she now faced, but no one else knew the policy existed. As a result, her children were paying for her care out of pocket, and growing increasingly concerned about how much longer they could afford to do so.




“Unfortunately, never knowing about an insurance policy’s existence is a problem we see all too frequently,” Barnes says, “as is learning too late that there was a policy, but that it had lapsed because the payments weren’t being made following the policyholder’s incapacitation.” The time to inventory your insurance and convey the details and resources to loved ones is when you’re in a good frame of mind, instead of waiting until a crisis strikes, Barnes adds. Life, disability, long-term care, health, Medicare, and Medigap insurance are among the most prevalent types of

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insurance policies that an individual may have purchased, and details for each policy need to be recorded and shared.

Family Love Letter Series

Long-Term Care Insurance Depending on an individual’s stage of life, these different types of insurance take on varying degrees of importance. For individuals in the prime of their life who are working and depend on regular paychecks, life insurance is one of the most important types of coverage they can have. Once they’re retired, however, that focus may shift and long-term care insurance takes on greater importance. “Many people call long-term care insurance ‘nursing home insurance,’ but a better name is ‘extended care insurance,’” Barnes says. “The big misconception here is people thinking they don’t need long-term care insurance because they never plan on being in a nursing home. This type of insurance isn’t exclusive to nursing home care, however. It covers care delivered in your home in the event you’re faced with a chronic situation, such as Alzheimer’s, and need help long-term for needs that aren’t medically related. Health insurance and Medicare aren’t going to cover those needs, or in those cases where they will cover the costs, they won’t pay nearly enough, making extended care insurance critically important.” Another type of insurance that’s important to consider having is Medigap, Barnes adds. As the name implies, it provides coverage by paying for care that falls into gaps not covered by Medicare parts A, B, or D.

Employer or Military Benefits and Property and Casualty Insurance

“Unfortunately, never knowing about an insurance policy’s existence is a problem we see all too frequently, as is learning too late that there was a policy, but that it had lapsed because the payments weren’t being made following the policyholder’s incapacitation.” STEWART BARNES A private wealth advisor with The Myrias Group, a private wealth advisory practice of Ameriprise Financial Services, Inc.

In addition to individual insurance policies that may have been purchased through the years, it’s important to also remember to record and share details of any benefits provided by a former employer or as a result of military service. “Record any former employers and their benefits administrator’s contact information as part of the bread crumb trail you leave for others to make it easier to solve your financial puzzle,” Barnes recommends. “Some retirees receive health insurance benefits for life or life insurance from their employer. But it’s not like people have that physical insurance policy sitting in a safe deposit box. If this benefit information isn’t recorded and shared, people won’t know it exists or it may delay payments.” Information related to homeowners and auto insurance should also be recorded and include each policy’s declarations page and the insurance agent’s contact information as part of The Family Love Letter, Barnes counsels. If someone has passed away or is incapacitated, having that insurance information in one spot makes it easier to cancel policies that are no longer needed.

SHERYL CRAWFORD A financial advisor with The Myrias Group, a private wealth advisory practice of Ameriprise Financial Services, Inc.

In addition to cataloging the various types of insurance and benefits that you are covered by or eligible for, Barnes says it’s important to also review annually who the beneficiaries are.



You can get information about upcoming

Family Love Letter

events and workshops by contacting The Myrias Group at 540.769.0052 or emailing

“Who’s going to get the money?” Barnes asks. “People’s memories are terrible, which is why I encourage everyone to get their eyes on the policy, physically look at it, challenge what they think they remember, and actually read who is listed as the beneficiary to ensure it’s still accurate and meets your wishes.”

Completing a Family Love Letter Part five of The Family Love Letter series in the November/ December issue of OurHealth explores the Love Letter’s fourth section, Documents and Other Information, and reviews the different types of documents that an individual may have – such as a will or birth certificate – their importance, and recording their location. Information about upcoming Family Love Letter events and workshops that can help readers complete their own document is available by contacting The Myrias Group at 540.769.0052 or EXPERT CONTRIBUTORS Stewart Barnes is a private wealth advisor with The Myrias Group, a private wealth advisory practice of Ameriprise Financial Services, Inc. Sheryl Crawford is a financial advisor with The Myrias Group, a private wealth advisory practice of Ameriprise Financial Services, Inc.


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OurHealth | The Resource for Healthy Living in Roanoke and New River Valleys

FAMILY CARE FAMI LY CAR E | How Young is Too Young?

Should Your Teen Be Getting Cosmetic Surgery? words | CHRISTINE STODDARD

There was a time when plastic surgery was only for devastated accident survivors and aging movie stars trapped in an increasingly superficial industry. Yet today it is becoming a far more common choice for younger candidates to go under the knife. For the young and famous like Kylie Jenner of Kardashian family fame, elective cosmetic surgery is an expensive but expected rite of passage. By 16, the young star presumably had lip augmentation, while later photos and rumors indicate possible breast implants.

So, when it comes to teen cosmetic surgery, how young is too young? According to James Thompson, II, MD with Carilion Clinic Plastic and Reconstructive Surgery, it depends on the procedure. In children as young as six years old, the most common cosmetic surgery procedure is otoplasty, also known as ear pinning. This procedure is commonly done before the start of the school year to help a child avoid being teased for having “elephant” or “Dumbo” ears. Other procedures, such as rhinoplasty, or a nose job, may be performed as early as age 14. Less invasive forms of enhancement, such as BOTOX, can be performed on 20-year-olds. Major rhinoplasty (reshaping of the nose and septum) is likely delayed until the late teen years to allow for full growth of the nose. No matter the procedure or the reason, cosmetic surgery is not something to be taken lightly at any age. Mental, emotional, and physical maturity are key factors when making a consideration and parents need to vet doctors carefully to make sure they have their children’s best interests at heart.



The Pressures of Getting Cosmetic Surgery

“In general, the risks of cosmetic surgery are not necessarily

Consider Other Options First, Including Therapy

greater in younger

The risks for young people electing to undergo cosmetic surgery are primarily psychological. If they have low self-esteem, therapy is a better option. No child or teen should ever feel that they are unlovable or unattractive. “In all cases, a determination must be made that the patient is mature enough to understand the risks and benefits, undergo the discomfort of surgery and be able to comply with post-operative instructions,” continues Dr. Thompson. “For any patient under the age of 18, parental

patients but rather the patients need to understand that their bodies will change over time and that this may mean additional surgery will be required later.” JAMES T. THOMPSON, MD A plastic reconstructive and cosmetic surgeon with Carilion Clinic Plastic & Reconstructive Surgery. Dr. Thompson is certified by the American Board of Plastic Surgery.


When young people are pressured to undergo cosmetic surgery by parents or doctors, the results can be traumatizing. It is important to keep in mind that the body is still growing. “In general, the risks of cosmetic surgery are not necessarily greater in younger patients but rather the patients need to understand that their bodies will change over time and that this may mean additional surgery will be required later,” says Dr. Thompson. “While young, healthy patients are generally at low risk for complications, the consequences of an undesired outcome may be especially devastating. A botched surgery may be fixed, but a scarred psyche cannot.”

consent is required, as well,” he adds. The quest for perfection cannot overshadow common sense. Ultimately, parents are responsible for protecting their kids – even from themselves. EXPERT CONTRIBUTOR James T. Thompson, MD with Carilion Clinic in Roanoke


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OurHealth | The Resource for Healthy Living in Roanoke and New River Valleys

FAMILY CARE FAMI LY CAR E | Seven Brain Exercises to Help Boost Memory




Brain exercises are to the mind what weight lifting is to the body. words | LAURA NEFF-HENDERSON, APR

As we age, our brainâ&#x20AC;&#x2122;s ability to withstand the natural neurological damage that occurs lessens and can make it more difficult to perform seemingly simple mental tasks. Brain exercises can help strengthen the neural connections in the brain by challenging our working memory and mental agility. In combination with a healthy lifestyle that includes a nutrient-rich diet, getting plenty of sleep, and physical exercise, some researchers believe brain exercises (also referred to as brain training) can strengthen our mental ability. Find a few minutes to fit the following brain exercises into your schedule to boost your memory and flex your mental muscles.



Brush your teeth with your non-dominant hand:

Test your recall:

Make a list – grocery items, daily tasks, or anything else that comes to mind – and memorize it. An hour or so later, see how many items you can recall. Make items on the list as challenging as possible for the most benefit.

Playing a game, like Chess or Sudoku, makes you to think several steps ahead to your next move. The planning and strategizing component of games requires focus and self-control.

7 Hit the gym:

Exercise affects the brain on multiple fronts. It increases heart rate, which pumps more oxygen to the brain. It also aids the bodily release of a plethora of hormones, all of which participate in aiding and providing a nourishing environment for the growth of brain cells.


OurHealth | The Resource for Healthy Living in Roanoke and New River Valleys


Figure out how much you can save at the grocery store with coupons and sale items without help from a pencil and paper or your phone calculator. Make it even harder by walking up and down the aisle at the same time.

4 3

Research has shown that using the opposite side of your brain can result in a rapid and substantial expansion in the parts of the cortex that control and process tactile information from the hand. Don't forget to open the tube and apply toothpaste in reverse, too.

Play a game:

Do the math… in your head:

Learn something new:

Take up a new hobby that involves fine-motor skills or learn a foreign language. Knitting, drawing and painting are all good ways to refine your hand-eye abilities and the listening and hearing involved in learning a foreign language stimulates the brain.

Did you know?


A rich vocabulary has been linked to a REDUCED RISK for cognitive decline.

Challenge your taste buds:

Choose a cuisine unfamiliar to you for dinner tonight. Pick up the ingredients and make it at home, or visit a local restaurant to try something new. While you eat your meal, take time to identify each of the smells and tastes.


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FAMI LY CAR E | 7 Brain Exercises to Help Boost Memory


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OurHealth | The Resource for Healthy Living in Roanoke and New River Valleys



OurHealth | The Resource for Healthy Living in Roanoke and New River Valleys

Roanoke & New River Valleys Oct/Nov 2017 Edition