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HealthyLiving extra Oct | Nov | Dec 2011

Your Healthy Lifestyle Magazine

Do You Zumba速? New Mom Abby Ham Facing the Challenge to Live Healthy Take Control of Joint Pain Lower Your Risk for Breast Cancer

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Contents 5 10 12 13 13 16

Volume 1, Issue 5, 2011 Publisher Karen A. Ray Corporate Services & Events, Inc. karen@HealthyLivingExtra.com

5 • Take Control of Joint Pain 6 • Lifestyle Affects Breast Health 8 • You CAN Stop Smoking! Where to Find Help

Health

Editor Rachel Martinez rachel@HealthyLivingExtra.com Graphic Designer Jill Hemman Romig info@jillromigdesign.com Advertising 865-851-8141 advertise@HealthyLivingExtra.com

9 • Employees “Live Well” at TVA 10 • Preventative Healthcare for Women

Workplace

12 • Shake Up Your Work Out Try ZUMBA®

Fitness

13 • Taste Tennessee Inaugural Food & Wine Festival October 21-22, 2011 Knoxville Convention Center

Nutrition

13 • Breathe Free with Salt Therapy 14 • Planning for Retirement At Any Age

Lifestyle

16 • Caregivers Need Care Too 18 • New Mom, Abby Ham Facing the Challenge to Live Healthy 19 • Coupons & Marketplace

Community

Distribution Healthy Living Extra.com is a FREE publication distributed locally in Knoxville and vicinity. Views expressed in articles, photographs or advertisements are those of the author and not necessarily the opinions or position of the publisher. Reproduction or use of any part of the magazine without permission is prohibited. Editorial If you have a topic of interest for Healthy Living Extra.com, or photos of your healthy accomplishments submit them to “editor” and mail or e-mail to us. You may be featured in a future publication. All submissions remain with the magazine and will not be returned.

Contributors: Dr. Harold E. Cates Tennessee Orthopaedic Clinics Dorothy E. Smith President Smith Marketing Dr. Robert McLaughlin Cigna Medical Director

Advertising Advertising opportunities, submission guidelines, rates and information are available at our web site, www.HealthyLivingExtra.com. Healthy Living Extra.com c/o Corporate Services & Events, Inc P.O. Box 18049, Knoxville, TN 37928-2049 www.HealthyLivingExtra.com Office: 865.851.8141 Fax: 865.851.8149

Dorothy E. Smith President of Smith Marketing is a new contributing writer. Smith Marketing specializes in public relations, advertising, event marketing and promotional products with over 30 years experience in this field. Dorothy has a personal interest in living a healthy lifestyle and enjoys writing.

Spencer S. Hall Retirement Planning Services Trillia Newbell TrillFitnessOnline.com Cover Image By: Julie Poole Photography {865} 603-1215 www.JuliePoole.com


Lifestyle

Health

Take Control of

Joint Pain

By Dr. Harold E. Cates Tennessee Orthopaedic Clinics

Arthritis is a group of diseases that affects over 46 million adults and children, so it is not just a senior citizens disease, but a disease that is prevalent in all age groups. Arthritis attacks our musculoskeletal system, specifically our joints. The most common form of arthritis is osteoarthritis (OA), which we associate with aches and “creaks” in our joints. Osteoarthritis is caused by natural wear and tear on a joint. The joint cartilage that cushions our bones breaks down, leaving bones to rub together. The causes of osteoarthritis (OA) are unknown but certain conditions are known to be a factor in OA development: being over the age of 50, obesity and a history of prior fractures. OA causes pain and swelling of the joint, difficulty moving, loss of range of motion and a cracking noise when you move. In severe cases OA causes extreme pain and stiffness which can restrict everyday tasks, such as getting dressed, walking, and negotiating steps. Abnormal bone alignment is common in severe cases, often causing bowlegged or knockkneed deformity.

Osteoarthritis (OA) of the Knees

Left, normal joint space between the femur and tibia. Right, decreased joint space due to damage from osteoarthritis. American Academy of Orthopaedic Surgeons http://orthoinfo.aaos.org/topic.cfm?topic=A00344

Managing Osetoarthritis How can we manage OA? It is best to eat a healthy low-fat diet that is rich in vegetables, fruits, whole grains and lean meats. Maintain a healthy weight and know your body’s limits. A moderate exercise routine is one of the best ways that you can manage your OA. Aerobic exercises like walking or riding a bicycle are recommended. Swimming is an excellent aerobic Follow us on Twitter @HLEmag

exercise because warm water supports and soothes your joints. Strength training exercises, such as moderate weight lifting, strengthen muscles so that they can better support your joints. If needed for pain relief, either hot or cold treatments give immediate, soothing relief to achy joints. If you are suffering from the symptoms of OA, work with your doctor to find a combination of treatments that help to control discomfort. While there is no cure for any type of arthritis, there are ways to control the symptoms and reduce discomfort. Over-the-counter medications, such as ibuprofen and other NSAIDS, are helpful as well as steroid injections as options for pain relief. Some people find that massage therapy and physical therapy help to reduce discomfort. Daily doses of the dietary supplements glucosamine and chondroitin also help to control pain. The combination of symptom-controlling measures is different for each person, so individuals must work with their physicians to determine what works best for them. Prescription medicines are also an option for pain management. Again, your physician should evaluate your symptoms to determine the best medication therapy for your condition. In advanced cases, surgery becomes a reliable option, particularly total joint replacement. Remember that you are not alone. Almost everyone will experience OA to different degrees. Our population continues to live longer, making OA a very important part of millions of people’s lives. It is imperative that we educate ourselves on this complex disease and find ways to support research that will ultimately cure this un-curable condition. Dr. Cates is a board-certified orthopaedic surgeon. In addition to his practice at Tennessee Orthopaedic Clinics, Dr. Cates serves as the current Medical Director of the Joint Replacement Center at Fort Sanders Park West Hospital, an adjunct professor at the University of Tennessee and President of Tennessee Orthopaedic Foundation for Education and Research. www.HealthyLivingExtra.com

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Health Lifestyle

Lifestyle Affects

Breast Health

By Dorothy Smith

If it seems like more women are surviving breast cancer, they are. The good news is that breast cancer has decreased by 2 percent per year since 1999 according to the American Cancer Society (ACS).

The fact that 1 in 8 women will develop breast cancer is still true, but a woman’s chance for recovery is much better today than 20 years ago. More women are surviving breast cancer because it is being detected earlier. Mammograms are still the gold standard for detecting breast cancer declares the ACS. They recommend that all women age 40 or older have an annual screening. And more women are having them on a regular basis.

Start with a healthy lifestyle

Elmeria Teffeteller, RN, MSN, AOCNAPN, is the Director of Outreach at Thompson Cancer Survival Breast Center. As an Advanced Nurse Practitioner for 32 years she has seen many positive changes in both the prevention and treatment of breast cancer. She believes that lifestyle choices play a major role in how our bodies respond to disease. By eating healthy and staying physically fit, women can reduce their risk of breast cancer. It is as simple as that. “Obesity is one of the main contributors to breast cancer,” Teffeteller said. “Fat produces estrogen and too much estrogen can lead to cancer. Everyone needs

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nutritious food to maintain their healthy cells and to boost their immune system.” She recommends a well-balanced diet that includes lots of vegetables, nuts, fruits, lean meat, low sodium, minimal sugar and no processed carbohydrates. The fat intake should be reduced to only 20 percent or less per day. Foods such as salmon, blueberries, spinach, cherries, sardines, tomatoes and green tea are anti-oxidants that significantly lower inflammation in our bodies. No more than two alcoholic drinks should be consumed per day and smoking should be eliminated. Twenty five years ago breast cancer was deemed as a disease of older women 55 and up. “Today, there are no age limits for breast cancer,” states Teffeteller. The current statistics are 1 in every 227 women age 30-40 will be diagnosed with breast cancer in 10 years. “I founded the Young Survival Coalition at TCSC, the only national non-profit support group for breast cancer survivors who are 2140 years old. Their main objective is to educate the medical, research and legislative communities about breast cancer in women under 40. The number one coping skill for women is seeking information about breast cancer.”

Comprehensive Wellness Plays a Role

George Webber, MD, a breast cancer surgeon specialist at Knoxville Comprehensive Breast Center, also believes that our overall wellness plays a large role in the prevention and treatment of breast cancer. “In addition to traditional Western medicine, I stay up to date on alternative methods too,” said Dr. Webber. A supporter of natural supplements instead of synthetic, he takes a holistic approach with his patients. This includes the energy healing discipline of QuantumTouch® which Dr. Webber has been trained to do. “My faith in God is the center of my life and I also offer spiritual guidance to my patients if they are interested in it.” Dr. Webber encourages women to be proactive with their health by doing monthly breast self-exams. “Once you learn the configuration, size, and color of your breast, you will know if something is abnormal. Many women have routine cysts and calcifications that are benign,” he explained. If a malignant tumor is confirmed after having a mammogram, ultrasound and a biopsy, Dr. Webber tries to treat the breast cancer in the least invasive way. He is a pioneer in introducing new procedures to East Tennessee.

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Health

Innovative Treatments in East Tennessee

Thirty years ago Dr. Webber performed the first lumpectomy in Knoxville and was also the first surgeon to use ultrasound to identify breast lesions in the operating room. He was the first surgeon to be certified to perform the MammoSite® procedure. “This allows partial-breast radiation by inserting a catheter directly to the spot where the cancer is located which conserves the healthy breast tissue. The treatment only takes 5 days rather than seven weeks,” he explained. “If a patient qualifies for this procedure, it is the best route to go because there is less recovery time.” At KCBC Dr. Webber is part of a team of board certified breast cancer specialists who jointly determine a patient’s treatment.

Susan Huntsinger, MD, a Medical Oncologist at the UT Cancer Institute, emphasizes that once you are diagnosed with breast cancer it is very important to know exactly what type of cancer you have. There are many different types and that will determine your method of treatment. “It is very important to always get a second opinion from another doctor before you have any major surgery,” said Dr. Huntsinger. “Patient education is a key element in the success of any treatment and recovery.” The hallmark of the UT Cancer Institute is that it is affiliated with the University of Tennessee and it is academically focused. “It is the only academic medical center in East Tennessee that has a teaching

environment similar to Sloan Kettering, Duke and MD Anderson. We offer evidence based medicine in a research based facility,” explained Dr. Huntsinger. Next year UT will open a new 100,000 square foot Cancer Institute that will house all of their cancer units under one roof. “Since patient education is so important to us, the new center will actually have a cancer library that all of our patients will have access to,” Dr. Huntsinger said. “We will also conduct clinical trials and have a Palliative Care unit for patients with end care cancer.” The message is clear – be proactive with your health education, eat a nutritious diet and exercise on a regular basis. This will help you live a healthy lifestyle.

Breast Cancer Awareness Events Race for the Cure October 22 www.komenknoxville.org Buddy’s Race Against Cancer November 13 www.buddysrace.org Mission Mammography October 13 (865) 584-0291 KCBC

RESOURCES FOR BREAST HEALTH ● Knoxville Comprehensive Breast Center - www.KnoxvilleBreastCenter.com – 865-584-0291 ● Thompson Cancer Survival Breast Center - www.ThompsonCancer.com – 865-541-1624 ● University Breast Center - www.UTMedicalCenter.org – 865-350-7870 ● Breast Health Outreach Program (BHOP) - www.UTMedicalCenter.org – 865-305-9753 ● Women of Wisdom – African American Breast Cancer Survivors – 865-541-1312 ● Young Survivor Coalition – 865-541-1312 ● Hands of Hope Breast Cancer Resource Fund – 865-541-1312 ● Knox County Health Department - www.KnoxCounty.org/health – 865-215-5300 ● Susan G. Komen for the Cure – 865-588-0902 Follow us on Twitter @HLEmag

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Health

You CAN Stop Smoking: Where to Find Help To stop smoking is an action that will benefit your life almost instantly! Within hours of your last cigarette your heart rate and blood pressure will drop and levels of carbon monoxide in your blood stream return to normal. You’ll begin feel to better about yourself, can save lots of money and save the health of those around you. Every day you don’t smoke reduces your risk for cardiovascular disease and other serious health problems. Most everyone can recognize the benefits from stopping smoking, so why is it so hard?

Why is it so hard to quit smoking?

Mark Twain said, “Quitting smoking is easy. I’ve done it a thousand times.” Maybe you’ve tried to quit too. The problem for many people is nicotine. According to the American Cancer Society, nicotine causes pleasant feelings and distracts the smoker from unpleasant feelings. This makes the smoker want to smoke again. Nicotine also acts as a kind of depressant by interfering with the flow of information between nerve cells. Smokers tend to increase the number of cigarettes they smoke as the nervous system adapts to nicotine. This, in turn, increases the amount of nicotine in the smoker’s blood. Nicotine is a drug found naturally in tobacco. It is as addictive as heroin or cocaine. Over time, a person becomes physically and emotionally dependant on nicotine. The physical dependence causes unpleasant withdrawal symptoms when you try to quit. The emotional and mental dependence make it hard to stay away from nicotine after you quit. Studies have shown that smokers must deal with both the physical and mental dependence to quit and stay quit.

Help is Available! The US Surgeon General has said, “Smoking cessation represents the single most important step that smokers can take to enhance the length and quality of their lives.” Because of the serious and far-reaching effects smoking has there are many programs available for those ready to take that first step to better health. Finding the right program, or combination of programs, is key to success. Family and friends can be a great source of support and encouragement, if they know you’re quitting. Share your goals and your quit date so they know you are trying to quit. Don’t forget coworkers. In fact, many companies offer smoking cessation classes or they may be covered by your insurance. Check with your benefits department or insurance provider. Classes are regularly scheduled at most area hospitals. Your primary care physician can also be a strong ally in your battle against smoking. New medications may make it easier to quit than before and nicotine replacement therapy (patches, gums, sprays) can help reduce the physical withdrawal symptoms. Each year since 1977, the third Thursday in November has been designated as the date for the Great American Smokeout. The Smokeout, sponsored by the American Cancer Society, encourages smokers to use the date to make a plan to quit or to plan in advance and quit smoking that day. Smoke-Free Knoxville, a coalition comprised of community members and representatives from area health care agencies and hospitals, will be promoting the Smokeout with informational booths throughout the community. Visit www.SmokeFreeKnoxville.com for more details in mid-October.

Other Resources:

American Cancer Society - www.Cancer.org American Lung Association - www.LungUSA.org American Heart Association - www.AmericanHeart.org Tennesseee Tobacco Quit Line - Free to all TN Residents - 1800-QUIT-NOW - Provides a free tobacco quit kit and free Quit Coach

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Lifestyle

Workplace

Employees “Live Well” at TVA TVA takes a multifaceted approach to employee wellness. The company’s Live Well program has earned Gold Level Achiever status from the Wellness Council of America, recognizing organizations that have developed comprehensive programs producing results. The program, which is open to current employees, their dependants and retirees, has evolved since its inception in the early 90’s.

Health Check A core part of the Live Well program is the Health Check component. Employees receive an assessment which tests their cholesterol, blood pressure, BMI, body fat percentage and waist measurements - all leading indicators for potential health issues. Employees receive personalized health recommendations based on TPTAresults Healthyand Living 1 9/20/11 5:12credits PM Page 1 their canKnox earnAd_Layout up to $200 in benefits by participating.

Physical therapy brings motion to life.

motion

?

Did you know a physical therapist can help you:

Is back pain, headache or stiff joints slowing you down? Do you want to regain motion in your life? You may need the care of a physical therapist.

> IMPROVE

Physical therapists have extensive education and clinical expertise, and many hold a clinical doctorate degree. They evaluate and diagnose your condition. Then, they create a customized plan of care to either prevent it from occurring again, and get you back to doing the things you like to do. In Tennessee, you can make an appointment with a physical therapist directly.

your mobility and motion

> REDUCE

pain without medication

> AVOID surgery > You CAN make an

appointment directly to see a physical therapist

BROUGHT TO YOU BY

> Most health insurance WILL COVER part or all of your physical therapy expenses

Learn more and find a physical therapist in Tennessee at:

www.tptaonline.org

This message is part of the American Physical Therapy Association Physical Therapy Awareness Program.

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Incorporating Fitness A separate component of Live Well provides fitness testing for employees. The assessment which tests fitness level, body composition, aerobic capacity, flexibility, endurance and muscle strength - is used to develop a personalized fitness plan to help the employee meet their goals. On-site fitness facilities are available at 37 TVA offices and plants and open to employees, their families and retirees. Employees without access to an on-site facility can take advantage of the company’s reimbursement program at a gym or fitness club of their choosing.

Overcoming Challenges with Communication A lot of effort goes in to promoting wellness in a company with 12,000 employees across seven states. TVA uses a combination of methods for communicating with its employees. Along with regular features in Inside TVA, the company’s monthly newsletter, email, special handouts and videos are also used to educate employees and highlight success stories. Wellness kits and periodic team challenges add an element of fun to the Live Well program. Tobacco cessation, weight management and other informative classes are regularly offered as well. www.HealthyLivingExtra.com

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Workplace

Preventative Health Care

for Women

Healthy Living Ad_2_v2.indd 1 10840627 HealthyLivingExtra.com • Oct | Nov | Dec 2011

By Dr. Robert McLaughlin CIGNA Medical Director

“Prevention” seems to be the word of the year in health care, and there’s good reason for that. Chronic diseases, many of which are preventable, account for more than 75 percent of the $2 trillion Americans spend on health care each year, according to the Centers for Disease Control. The role of women in this equation is immense. When it comes to health care, women make 80 percent of the purchasing decisions, says the Kaiser Family Foundation. Prevention includes everything from diet and exercise to proper health screenings. Most health benefit plans cover preventive care as a matter of course. It’s not uncommon to find many of these services covered without copays or deductibles. The simple reasoning is that preventing illness is better and more cost effective for everyone. By 2014, health care reform law will require that nearly all health benefit plans cover certain preventive measures, including many forms of birth control, annual wellness exams, support for breast-feeding mothers and screenings for conditions like gestational diabetes, HPV and HIV.

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Workplace So what kinds of tests and screenings do women need? Here are some of the recommendations of the U.S. Preventive Services Task Force: █ Blood Pressure: If you have normal blood pressure (lower than 120/80) you should get it checked each year; more often if your blood pressure is abnormal.

█ Diabetes screening: Get screened for diabetes if your blood pressure is higher than 135/80 or if you take medicine for high blood pressure.

█ Bone Mineral Density Test: At least once by age 65.

█ Gonorrhea test: Get tested for gonorrhea if you are sexually active and at increased risk.

█ Breast cancer screening (mammogram): From ages 40 to 49, discuss with your doctor. From ages 50 to 74, every two years. Age 75 and higher, ask your doctor or nurse if you need to be screened. █ Cervical cancer screening (Pap test): at least every 3 years if you are 21 or older or are younger than 21 and have been sexually active for at least 3 years. Ages 40-64: every year. Ages 65 and older, ask your doctor. █ Cholesterol test: Starting at age 20, get a cholesterol test regularly if you are at increased risk for heart disease. Consult your doctor to ask how often.

█ HIV test: Get tested if you are at increased risk or pregnant. █ Syphilis: Get tested for syphilis if you are at increased risk or pregnant. Please check with your health benefit plan to determine whether and at what level these tests are covered.

█ Chlamydia test: Yearly starting at age 20 if you are sexually active or pregnant. █ Colorectal cancer screening: Get screened starting at age 50. Consult your doctor to determine the best procedure and interval.

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Fitness

Shake Up Your Workout!

Try Zumba! ®

By Trillia Newbell

It’s been said that the best exercise is the one you look forward to doing. What better way to shake up your fitness routine than by turning your workout into a dance party. Zumba®, a dance-fitness class choreographed to Latin and international beats, uses a mix of dance moves and aerobic conditioning to sculpt and tone the body while having fun. Introduced in 2001 by celebrity fitness trainer Beto Perez, Zumba® claims more than 12 million students in 125 countries. East Tennessee is no exception. “I love the fact that I can lose weight and get in better shape with my Zumba® classes. I also love the fact that we have such a hilarious time every single time we dance. However, I mostly love it because everyone can do it. Everyone can learn it and

everyone can enjoy it. It makes people happier. It just does,” said Melissa Granju, Zumba® Certified Instructor

and owner of Dancemoves. Zumba® instructors take the foundations of Latin rhythm dances like the salsa, samba and mambo and break the steps down to simple, easy to follow dance moves. Some instructors mix in other formats like hip-hop and belly-dancing. The classes generally last for an hour. A Zumba® class is a party atmosphere but don’t be fooled, it’s a workout. Participants move continually for the entire hour, taking breaks as needed. It is a cardiovascular workout meant to shed pounds and trick you into working out while having fun. Zumba Fitness, LLC has recently launched Zumba® Toning which adds resistance training to the cardio workout. Though resistance training is not part of the general fitness class, participants must engage their core, including the abs and back. The arm and leg movements assist with toning and shaping as well.

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Granju has been an instructor since 2007 and will never forget the impact of seeing one student’s inspiring weight loss success and transformation. “My favorite story to tell is about a woman who came into my Zumba® class right after I started teaching. She was tall and overweight, weighing about 300 pounds. She always stayed in the back of the room and would never talk to anyone. However I could tell she loved to dance, she absolutely came alive when she danced. I literally got to see this beautiful woman transform herself, not only physically, but mentally, emotionally and spiritually in my class through the course of a few months. She started making more eye contact with me. She started talking to other students and making friends. She started smiling more. She no longer stood at the back of the room. She started to encourage other women in class. And she started coming to more and more classes. It’s now three years later and she has become one of my best friends. She’s lost about 100 pounds and she continues to find different ways to challenge herself.”

Shake, shimmy, twist and salsa at the 2012 Healthy Living Expo. Look for Zumba® Fitness on the Get Active Stage and throughout the weekend on January 20-21, 2012 at the Knoxville Convention Center.

Learn more about the newest local ZUMBA studio at DanceMoves.com and visit www.TheHealthyLivingExpo.com for details on “joining the party” at the Expo.

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Lifestyle Nutrition

Lifestyle

Breathe Free with Salt Therapy Tennessee is home to a growing number of wineries and a tantalizing variety of food producers. The new Tennessee Food & Wine Festival aims to feature more than 100 of these “home-grown” vendors in its debut event. Educational sessions will be offered on both Friday and Saturday ranging from wine appreciation to moonshine tasting. A Fit for Royalty Gala, which includes a 5-course dinner along with wine pairings, is hosted by special guest Chef Darren McGrady. Two culinary classes will give students the opportunity to cook along with a professional chef to prepare a meal for two guests. Middle school students will prepare an authentic Italian meal while students from 9th 12th grades will prepare royal recipes from Chef McGrady. On Saturday, guests can attend the Festival’s Expo, providing opportunities to sample and buy Tennessee food products and wines produced throughout the South. Additionally, two stages will feature celebrity chef demonstrations on topics such as canning, tailgating and cupcake decorating. The Festival’s leading celebrity chef is Darren McGrady. Chef McGrady was personal chef to Princess Diana for four years and was a senior chef in the Royal Kitchens at Buckingham Palace. He is the author of Eating Royally – Recipes and Remembrances of a Palace Kitchen. With the whole family in mind, the Festival states its goal to “promote Tennessee food products, advance understanding and appreciation of regional wines, showcase wines judged at the Wines of the South Competition and teach culinary skills to kids and adults.” The Festival is hosted by the Retail, Hospitality, and Tourism Department from the University of Tennessee. UT Conferences will manage the event logistics with the assistance of students and proceeds from the Festival will help fund scholarship opportunities for students in the Retail, Hospitality, and Tourism Department.

Doctors, hospitals and health care practitioners across the country are finding new therapies to meet the growing demand for complementary and alternative treatments. Will Foster, licensed acupuncturist and owner of the Traditional Health Clinic, has expanded his Knoxville practice with a new treatment for two conditions known all too well by East Tennesseans: allergies and asthma. Salt Therapy, or halotherapy, is the process of breathing dry, micronized salt particles in the form of salt air. During each 45-minute treatment, patients breathe in the dry, ionized salt particles, which are then transported throughout the respiratory tract. Advocates claim salt therapy can help treat asthma, may reduce inflammation in the entire respiratory tract and can help widen airways, restoring the normal transport of mucus and unclogging blockages in the lungs, leading to rapid elimination of allergens. Proponents of salt therapy say this type of treatment is backed by research, Eastern and Western medical principles and common sense. Saline sprays and drops are commonly prescribed for use in the nose and eyes and gargling salt water is recommended for a sore throat. Ocean-side retreats with their fresh, salt air have long been used to treat many respiratory ailments. For advocates, a salt spa is an obvious and logical treatment. For many, salt therapy is a drug-free, non-invasive tool that can be used in addition to their physician’s recommendations. For more information on Tennessee’s only salt spa visit www.TraditionalHealthClinic.com.

Tickets for the Food & Wine Festival are $15 at the door. Healthy Living Extra readers can take $5 off admission to the Expo with the coupon in this issue. For a complete event schedule and details visit www.tnFestival.com. 13 Follow HealthyLivingExtra.com us on Twitter @HLEmag• Oct | Nov | Dec 2011

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Lifestyle

Planning for Retirement at Any Age By Spencer S. Hall, Retirement Planning Services As a financial advisor I often hear the question, “What should I be doing right now with my investment portfolio?” My advice is simple: start by listing your financial goals and objectives and then work backward to make decisions about your investment portfolio. Building a holistic financial game-plan is the key. The stock market is turbulent, but there are always opportunities if you have clarity about your goals. Starting with one’s financial goals and objectives may seem like common sense, but what is common sense is not always common practice. A recent survey suggests that 56% of Americans have never thought through their financial goals.1 Like a captain who does not have a destination in mind, an investor without goals will be driven by the external winds of the market. Research by Dalbar and other independent firms has repeatedly demonstrated that investors tend to buy and sell based on their emotions – buying at market highs and selling at market lows. This forfeits the bulk of the opportunity for solid investment returns. Every financial game-plan is different because every person has different goals and circumstances, but here are important issues for people in each phase of life:

Age 20-35: Pay down debt, build a reserve fund and begin to contribute to retirement savings. Paying off credit cards, student loans, and other forms of debt and building a reserve fund provides greater freedom to pursue one’s overall goals in life and not be confined to working solely for the pay itself. For most, budgeting is a critical step that empowers them to make trade-offs in purchasing, saving, and charitable contributions and helps them to be strategic as they move forward. I encourage people to have at least three months of expenses (and preferably six months) set aside in the event of a needed job transition or emergency. This age group has a longer time frame in planning for retirement and has the opportunity to be more growth-oriented in their investments at this time in their lives.

Age 35-50: Increase your savings consistent with increases in salary. The temptation is often to increase expenditures at the same pace as salary, but we strongly recommend people work hard to increase their savings in this period. This age group faces a variety of new financial questions that may include saving or paying for a child’s college education, buying a home (or moving to a larger one), helping aging parents and increasing retirement savings. These are personal questions, and a budget and financial plan can help to evaluate the trade-offs inherent in those choices.

Age 50-65: Save aggressively for retirement and manage the risk in your investment portfolio. As people approach retirement, their outlook should undergo a paradigm shift: transitioning their focus from growing their assets to growth with protection. At retirement, assets become irreplaceable. Being forced back into the workforce in one’s 70’s or 80’s based on financial considerations is not an attractive scenario. Some who have saved less for retirement (or seen their portfolio drop significantly) are tempted to try and make-up by increasing the risk in their portfolio. We typically advise against such strategy. Better alternatives are to reduce one’s expected income level in retirement, save more aggressively pre-retirement or plan to work longer before retiring. Increasing the risk in one’s portfolio in the years preceding retirement can have disastrous effects. Overall, the most important step is to plan proactively. By looking at your goals and objectives, you can assess the future with a higher degree of clarity and make decisions based on your values and principles rather than your emotions. 1 Employee Benefit Research Institute, 2009.

Spencer S. Hall works with both individual and corporate clients at Retirement Planning Services, a TN firm offering a broad array of services. His areas of primary focus include investment and wealth management, corporate counseling, and serving as the “True Wealth” team leader. He and his wife, Emily, have a son, Andrew, born in 2008, and a daughter, Kaitlyn, born in 2010. Spencer enjoys spending time with his family, reading, participating in various sports, and working with ministries serving those people who are living in dire economic circumstances. www.SeriousRetirement.com 14

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Integrity Insurance Associates, LLC 800-589-4316

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Caregivers Need Care Too A recent study by the National Alliance for Caregiving and AARP found that 44.4 million Americans age 28 or older are providing unpaid care to an adult. In fact, the U.S. Administration on Aging has proclaimed 2011 as “The Year of the Caregiver” to recognize the role of family caregivers. Our five-generation society has influenced an earlier age of onset for the caregivers, longer sustained lengths of care and multiple episodes of caregiving for those family members now in their 40s and 50s. The services provided by family caregivers represent 80% of all home care services and have been valued at $375 billion a year. But all that loving care comes at a cost to the caregiver. Blount Memorial Senior Services coordinator Edward Harper explains: “Giving care to other adults has reached a new dimension in our society. The complexities of age, distance, frailty, legalities, outliving financial means and a spike in the population of aged adults and young war-wounded have made caregiving a central function in family life.” Says Harper, “Prolonged caregiving is too much for any one person. The stresses and strains of giving care have profound effects on the well-being and physical health of the caregiver.” Caregivers are often in overwhelming and isolating situations where they are attempting to remedy circumstances which have few solutions and ever-changing variables. Indeed, caregivers report having lower incomes and higher incidences of depression and their own health problems than non-caregivers. How can they meet these challenges?

Sharing Their Stories According to Harper, people giving care often have more of a need to “tell their story” than a need for counseling. Senior Services staff at Blount Memorial Hospital offers free caregiver consultations to help caregivers explore their situations and options in a supportive environment. “A caregiver consultation is an opportunity for a caregiver to tell his or her story in a nonclinical setting. It is a conversation with a purpose,” says Harper. “The conversation is intended to provide a supportive relationship for the caregiver, to assist in defining a strategy for giving care and to identify resources that aid the situation.” In addition to consultations, Senior Services sponsors a free regular caregiver support group. The National Family Caregivers Association (NFCA) also uses personal stories to help caregivers fight feelings of isolation. The National Family Caregiver Story Project, launched in 2002, has collected over 1,200 stories from caregivers across the country. Stories are searchable by state, family relationship, illness or by hardship the caregiver is experiencing. Users of the system can also submit requests to the Pen Pal program, creating more opportunities for support with other caregivers going through similar situations.

Caregivers are often in overwhelming and isolating situations

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Community Practical Support is available

The Need For Self Care

Caregivers often find themselves in unfamiliar roles, such as an adult child now caring for an aging parent. Community resources are available to assist in navigating these challenging new situations. Senior Citizens Home Assistance Service (SCHAS) offers the HOPE (Helping Others Provide Exceptional Care) Program which includes information, support and training by skilled professionals and an extensive manual with up-todate caregiver information. The Knoxville-Knox County CAC Office on Aging offers a Caregiver Support Program that offers information, assistance, counseling, support, training, respite care and supplemental services for caregivers.

If you are a caregiver, be sure to make your own health a priority. Caregiving, while often rewarding, is physically and emotionally demanding work. You can’t continue to care for someone else if you don’t take care of yourself. Be sure to eat nutritious meals, get enough rest, see your doctor regularly and exercise. Don’t be afraid to ask for help. Recruit relatives and friends to pitch in. Use calendars to help you prioritize and keep track of your responsibilities. Accept the fact that you can’t do everything and be willing to say no to unnecessary demands. Resist the urge to take on more than you can handle. Always stay positive. Instead of dwelling on what you can’t do, recognize how much of a contribution you do make.

OFFICES ON AGING: Anderson County 865-457-3259 Blount County 865-983-8411 - www.blountcaa.org/ Knoxville-Knox County 865-524-2786 - www.knoxseniors.org Blount Memorial Hospital Senior Services 865-977-5744 - www.blountmemorial.org Senior Citizens Home Assistance Service (SCHAS - HOPE) - 865-523-2920 www.schas.org East TN Area Agency on Aging (ETHRA) 865-691-2551 - www.ethra.org National Family Caregivers Association www.nfcacares.org National Alliance for Caregiving www.caregiving.org US Administration on Aging www.aoa.gov

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Community

New Mom, Abby Ham

Facing the Challenge to Live Healthy By Trillia Newbell Yo-yo and fad dieting is a way of life for many. Discovering the most effective program and plan can be difficult; there are so many options available. The struggle to jump off the yo-yo train has been difficult for WBIR anchor and TV personality Abby Ham too. Year after year she found herself battling her weight and failing to stick with one plan. After the birth of her son Owen in January, Ham decided to ditch the fads and try to find something that would provide structure and consistency. She found that in Weight Watchers through their online service. Trying to live a healthy lifestyle has always been important to Ham. Prior to her pregnancy she worked out with a trainer, practiced pilates and practiced a variety of physical fitness activities. Yet, like many, she still felt like she was fighting an uphill battle maintaining a comfortable body weight. “Weight has been a bit of a struggle because I love food. I love food,” she said. Starting Weight Watchers has helped her track her food intake and take control of a part of her life that seemed uncontrollable.

Current photo of Abby. Shown here in a story shoot with Frank Gambuzza (co-owner of Salon Visage and Frank’s Barbershop)

Her journey has not been one of a quick fix, rather slow and steady lifestyle change. “I eat pretty simple things. In the morning I have a lot of fruit and a Kashi bar, in the afternoon a light sandwich and at night a protein and vegetable,” she said. The consistency and simplicity of her new routine has helped her to track her foods, which has led to results. Ham gained a healthy 30 pounds during her pregnancy which she hopes to lose within the year. She is well on her way and may exceed her goal. But she cautions that she had “weight to lose” prior to her pregnancy. “I was pretty immobile after his birth. After three months, I started Weight Watchers and have lost 20 pounds. At nine months I hope to have lost 30,” she said. On set with co-anchor, Russell Biven, interviewing a guest about the final shuttle launch

Being in the limelight might cause anyone to evaluate appearance and body weight. But for Ham, these pressures were not imposed by her employers or the viewers, rather herself. “I think more than anything I put the pressure on myself. Viewers are so accepting regardless of looks,” she said. Ham continues to walk almost every day and maintains her Weight Watchers subscription. “For the first time in more than a year, I feel fabulous because of Weight Watchers. I would recommend it to anyone,” she shared.

You can catch Ham sharing the news and playfully interacting with her co-anchors each morning on 10News Today. For more information about WBIR and Abby Ham visit www.wbir.com.

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Their son, Owen Lambert

Abby, about 8 months pregnant, with husband, Herby Lambert Like us on Facebook.com/HealthyLivingExtra


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