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Treatments for Spinal Conditions: Effective Treatments for Pinched Nerves, Slipped Discs and Spinal Stenosis Join Dr. Jeffrey Carlson as he discusses both non-surgical and surgical treatment options for common conditions of the spine. Learn about Less Exposure Spine Surgery, which



involves a smaller incision, much less blood loss, trauma, and time under anesthesia than traditional surgery. Most surgeries are done on an outpatient basis. Bring a friend, have some refreshments, and get informed! Tour our state-of-the-art facility after the lecture.

Tuesday, January 15, at 7:00 PM Orthopaedic and Spine Center 250 Nat Turner Blvd., Newport News 23606 Call Shannon Woods to register: 1-877-202-9130 ext.368 or email

OSC Patient Success Stories

Rhett Taylor

“I retired after 28 years in the United States Air Force as a Lt. Colonel. Throughout my life, I have had many injuries, most due to my being an avid horsewoman. I have lower back arthritis and osteoporosis, worsened by another bad fall, which basically debilitates me due to pain. After seeing other Physical Therapists in the area, I was referred to Dr. Jamie Swale at OSC Physical Therapy Center. The center has stateof-the art equipment and the entire PT team is professional, kind and truly caring. They stick with you and want to help you resolve your problems, not pass you off to someone else. I know that Dr. Swale and her PTA, Victoria, are going to help me get better and that means the world to me.”

~ Rhett Taylor

Boyd W. Haynes lll, M.D. • Robert J. Snyder, M.D. • Jeffrey R. Carlson, M.D. Martin R. Coleman, M.D. • Mark W. McFarland, D.O. • Raj N. Sureja, M.D. Jenny L. F. Andrus, M.D. • John D. Burrow, D.O. • Tonia Yocum, PA-C Erin Lee, PA-C • Chris Schwizer, PA-C • Monica Beckett, NP-BC Lauren Copley, PA-C




757-596-1900 •

Sentara Williamsburg Regional Medical Center

Sentara CarePlex Hospital

TWO STATE AND REGIONALLY RANKED HOSPITALS ON THE PENINSULA Sentara considers it a privilege to bring high quality health care to the Peninsula. Sentara Williamsburg Regional Medical Center and Sentara CarePlex Hospital have been recognized by U.S. News & World Report as a best regional hospital. Thank you to all the providers, nurses and clinical care teams for your ongoing commitment to the patients you see every day.

To learn more, visit

™ VOL. 14, NO. 7 The Health Journal is the perfect choice to reach readers wishing to stay current on healthy trends in fitness, nutrition and the art of living an informed life. We are Hampton Roads’ premier healthy lifestyle magazine. Copies are mailed and racked throughout the region.


WRITERS Rebecca Reimers Cristol Bob Flynn Kasey Fuqua Katie Gilstrap Sharyn Reinhold Kim O'Brien Root


December CONTENT BITS AND PIECES 04 Staff & Writers 07 Editor's Note 08 Second Opinion

FEATURES 10 15 16 19 22

MEDICAL EDITOR Ravi V. Shamaiengar, M.D. EDITOR Kim O'Brien Root BUSINESS MANAGER Ashley Ribock

Which Diet is Right for You? Health Briefs Whole Body Approach to Weight Loss Christmas Getaways Give Yourself the Gift of Self-Care



25 28 30 32 34

GRAPHIC DESIGNERS Kristen Vann Bryant Lisa Williams Toria Diesburg

Winter Workouts Power of Words Well Fed: Cranberries Is CBD the New "It" Drug? All Wrapped Up

FOOD & DRINK 37 Taste Appeal



PHOTOGRAPHERS Kristen Vann Bryant Brian M. Freer

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Editor’s Note

“How about this holiday

season, we all try to slow down and just enjoy the time we have?”

How often do you stop to think about time?

We complain there’s not enough of it. We get bored if we have too much of it. We don’t always use it wisely. Yet we all have exactly the same amount of time in a day. Twenty-four hours. That’s 1,440 minutes, or 86,400 seconds. That’s the same amount of time Mother Theresa had in a day to fulfill her many acts of kindness. It’s the same amount of time the President of the United States has. That your doctor has. Your mail carrier. Your car mechanic. Your neighbor who washes his car at 6 a.m. every day. It’s what we do with that time that matters. No, not all of us are going to spend our days working for world peace or operating on people, or even working from sunup to sundown. But there is a lot we can do with the time we have. Recently, my friend’s 9-year-old daughter, Maddie, had her 10th surgery in five years. Maddie has ependymoma, a type of brain cancer. After being first diagnosed at age 5 and having her first surgery, Maddie was cancer-free for two years. Then the tumors came back. And kept coming. Her recent surgery went after three of the five she had in her brain. Maddie’s parents think about time a lot. Like how much they have left with their daughter, who is one of the kindest, sweetest, bravest girls you’d ever meet. Before the recent surgery, mom Melanie noted that they’d been watching these tumors for 15 months — “if we can get 15 more by taking them out,” she said, “it’s a win.” Maddie herself said she could handle some really tough days if it meant having more of the wonderful ones.


Think about that for a moment. It’s fitting to think about time at the holidays, when we find ourselves caught in the rush of it all. It seems like there’s never enough time to do all the shopping, the entertaining, the cooking, the cleaning. Our weekends are full of family activities; weekdays are full of squeezing in a little more work for the chance to have a little time off during the holidays. How about this holiday season, we all try to slow down and just enjoy the time we have? Sit through the 8th year of watching your ballerina perform in the Nutcracker without complaining and marvel at how skilled she’s become. Drive through that holiday lights display again and focus on the delight on your children’s faces (and yes, let them poke their heads through the sunroof ). Wake up early Christmas morning with a smile, realizing it may be the last year your son believes in Santa Claus. Bundle up and go sledding even if it’s cold. Sit through that visit with your family and just spend time enjoying their company. Time is the most precious gift of all, and you can’t get it back once it’s gone. Don’t waste even one second.



LIMINAL MANIFESTATIONS Paintings by J.M. Henry and Lindsay McCulloch


The Linda Matney Gallery is dedicated to curating and developing innovative exhibitions and collections showcasing painting, drawing, photography, sculpture, installation, video and performance for audiences and private patrons in Williamsburg, VA and elsewhere.

To schedule an appointment: 757-675-6627


What is astigmatism? Astigmatism is a refractive error like nearsightedness (myopia) and farsightedness (hyperopia). Astigmatism is neither an eye disease nor an eye health problem; it is a problem with how the eye focuses light. There are two types of astigmatism, regular and irregular. The cause of astigmatism is typically an imperfection in the curvature of the front surface of the eye, the cornea, causing blurred or distorted vision at all distances. In regular astigmatism, the most common type, the curvature of the front surface of the eye resembles the shape of a football instead of a surface that is spherical like a basketball. Regular astigmatism, like myopia and hyperopia, can be corrected successfully with glasses and contact lenses. Irregular astigmatism has an underlying cause such as an eye injury causing scarring, certain eye surgeries (such as corneal transplant), certain eye diseases (such as keratoconus) or even severe dry eye. Oftentimes, individuals with irregular astigmatism are unable to achieve good vision through glasses and traditional soft contact lenses. These individuals often benefit from a rigid gas permeable (RGP) or scleral contact lens. When fitted correctly, these specialty contact lenses provide a smooth front surface by masking the irregular corneal surface beneath and restoring vision. Hopefully this dispels any "stigma" about astigmatism (sorry, had to). Derek Evans, O.D. Specializing in Complex Contact Lens Fittings Eye Center of Virginia (757) 229-1131



How can I make it through the holidays without pain?

Technology is advancing tremendously, and hearing aids along with it. Today’s hearing aids have the capability of assessing the type of listening environment you are in and adjusting accordingly. A quiet situation, such as sitting at home reading, versus dining in a restaurant surrounded by friends at the lunch time rush, requires different listening needs. Hearing aids have the capability to analyze your environment at least 100 times per second, locate where speech is coming from and adapt to enhance your conversational partner while minimizing the extraneous chatter. While you are still able to make manual adjustments as needed, the devices will learn your listening preferences over time and begin to make adjustments automatically. Using Bluetooth technology, smart hearing aids can connect to a variety of devices, such as TVs and smartphones, either directly or by using a small connecting device. In both cases, the connection is completely wireless. The hearing aids are essentially turned into high-definition headsets that make taking a phone call, watching TV or streaming music a seamless listening experience. There is no more need for remote controls or buttons on the hearing aids since patients can now use apps to adjust hearing aid volume and other listening preferences. Apps are also used to seamlessly transition between the wirelessly connected devices.

Most people don’t think about their posture while they are getting the decorations out of storage or placing them around the home — not to mention during all the cooking, shopping and entertaining. But during the holiday season, physical therapists see an increase in shoulder, neck and back pain complaints. This is mostly due to repetitive movements and poor posture. Here are some tips to help you make it through the holidays with less pain and more grace: • Focus on keeping your shoulders back and down, especially when reaching for objects overhead. This allows you to use your stabilizing muscles and decrease your risk for rotator cuff impingement. • Keep your head level with your ears and in line with your shoulders. This will prevent your head from slowly coming forward, causing neck strain and pain. • Stretch your muscles at least three times a day. Try this: First, place your hands on either side of a door and step through slightly, holding for 30 seconds twice to stretch your pecs (chest muscles and upper back area). Next, drop your ear to one shoulder and hold for 30 seconds twice to stretch your traps. Repeat on the other side. • Keep heavy or awkward weight close to your body’s core. This allows your core (ab and back muscles) to stabilize your body, protecting your back as well as your shoulders. • Take breaks and ask for help. Wishing you and yours a healthy and happy holiday season!

Bethany Tucker, Au.D. Colonial Center for Hearing 757-279-7363

Danielle Young, DPT Comber Physical Therapy (757) 903-4230 SECOND OPINION

I was told I need a bite guard. Is this really necessary? Shouldn’t I just wait until there is a problem? If you are being told you need a bite guard, it is because you have some signs and/or symptoms of grinding or clenching your teeth. Signs are things the doctor sees that are a problem; symptoms are the things you’re feeling that might be a problem. Signs that you are grinding or clenching can include one or more of the following: teeth wearing through enamel, mobile teeth, recession and bone loss, teeth that are migrating or crowding and popping or crunching sounds from the joint. Symptoms include one or more of the following: tension, tenderness or pain in the muscles of the jaw, feeling a pop or crunching in the joints, pain in teeth to bite or chew, pain in the jaw joint, headaches and pain or fullness in the ear. A bite guard creates an ideal bite that shuts the muscle activity down, creates a healthy environment for the joints, protects the teeth and stabilizes bone. It should be made with a hard, stable material, and all of the lower teeth should contact surface evenly. Bite guards are necessary if you do not want the situation to get worse. Waiting can create a more expensive and difficult problem to treat.

Stacey Hall, D.D.S. Williamsburg Center for Dental Health 757-565-6303



What makes a hearing aid ‘smart’?

your health care questions answered

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Which is Right For You? BY KATIE GILSTRAP

The new year is just around the corner, which means your co-worker is probably talking about her upcoming juice cleanse, and your BFF is thinking about joining the Veganuary movement. What steps are you going to take to start 2019 on the healthiest foot possible? The good and bad news is that there are a seemingly endless set of diets out there, ones that promise to blast your belly fat, build better muscle tone or help you fit into your skinny jeans in just eight hours. But while many of them just seem unrealistic, others seem to fall radically short from an overall health and wellness perspective. Not to worry! We’ve done the research to help demystify some of the most popular and trending diets out there and dish on critical issues like nutritional variety and portion control.

The 80/20 Diet

What you need to know: It’s pretty straightforward: Fill your plate with nutrient-rich foods 80 percent of the time and enjoy your favorite slightly less nutritious foods the other 20 percent. What you eat: Followers should mostly be eating all things healthy — such as fruits, veggies, protein, healthy fats and legumes. What you don’t eat: Nothing is totally off the table, so to speak, as long as you are filling up on food that’s good for you 80 percent of the time. Our take: The truth is, there’s no hard and fast rule that works for everyone, but getting the proper balance of both exercise and your nutritional needs is key to nailing this diet. In reality, 80/20 is a good rule of thumb, but the number is going to be a little bit different for each person. For some it might be 60/40; for others, 90/10. Figure out the balance that works best for you.


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The DASH Diet

What you need to know: Repeatedly ranked the No. 1 diet by health experts, the DASH diet — or Dietary Approaches to Stop Hypertension — is designed for people who are trying to be extra mindful when it comes to managing their blood pressure. What you eat: Fruits, veggies, lean protein and legumes should make up the bulk of your plate. What you don’t eat: Avoid anything high in sugar or processed. Our take: While overall it’s a healthy plan, it has a fairly low suggestion for fat intake and recommends nonfat or low-fat dairy options, compared to the full-fat dairy many dieticians recommend.

The Dukan Diet

The Fasting Diet

What you eat: It includes 100 approved foods, including 68 animal-based proteins (such as chicken, cod, eggs, beef, pork and fat-free dairy products) and 32 vegetables (think artichokes, bean sprouts, carrots, Brussels sprouts, kale and okra). Followers can eat as much of each as they want.

What you eat: “With 5:2 intermittent fasting, you eat normally five days a week and diet two days a week, cutting your calorie intake for those two days to a one-quarter of [your] normal level,” the diet’s website explains. “This means that on, say, a Monday and a Thursday you will eat 500 calories if you are a woman, 600 if you are a man.” In the 16:8 model, you fast for 16 hours every day (including sleeping hours) and then restrict your eating window to eight hours.

What you need to know: Named after the French physician Pierre Dukan, this diet is heavy on protein — and do’s and don’ts. It identifies foods that contain the essential nutrients for our bodies that have tremendous benefits and are rich in protein, low in carbohydrates and fat.

What you don’t eat: Avoid foods that aren’t on that list. Our take: Though most of the approved foods are pretty healthy, it’s essentially a form of Atkins, and there is no real emphasis on the quality of ingredients (like organic or wildcaught). Also, there are many superfoods missing from the approved list.

What you need to know: Rather than having meals throughout the day, adherents of this diet follow a kind of feast-and-famine pattern, either eating normally on certain days of the week and drastically cutting calories on others or restricting their eating window each day.

What you don’t eat: Food intake is limited to certain days or times. Our take: It can work for people who work well with limits and very defined rules, but it is important that you listen to your body and work with your doctor to make sure you are getting enough nutrients and don’t end up slowing your metabolism.

The Keto Diet

What you need to know: At its core, the nearly-100-year-old approach to eating is a celebration of healthy fats (from fish to coconuts). Unlike other low-carb diets, which focus on protein, a keto plan centers on fat, which supplies as much as 90 percent of daily calories. The keto diet forces your body to use ketone bodies, a type of fuel that the liver produces from stored fat, rather than glucose for energy. What you eat: Under the ketogenic diet you’re supposed to get a whopping 80 percent of your calories from fats, 15 from protein, and only 5 from carbs — a ratio that has shown to be effective for weight loss. What you don’t eat: Bread, rice, pasta, fruit, corn, potatoes, beans, baked goods, sweets, juice and beer all get the axe. A good rule of thumb is to avoid most sugars and starches. Whole grains like oatmeal don't even make the cut. Our take: The keto diet can accelerate weight loss, but it can be hard to follow, and it can be heavy on red meat and other fatty and salty foods that are notoriously unhealthy. If keto seems right for you, try to embrace in a way that leverages the healthiest options, including fish, lean meats, healthy oils and fresh vegetables.

The Macrobiotic Diet

What you need to know: Macrobiotic eating, which was popularized in the United States by Michio Kushi, has its roots in Japan. It favors eating a mostly plant-based diet of whole, cooked, organic foods and stresses the importance of reducing toxins. It was one of the first diets with a food-as-medicine philosophy and is still used today to lower disease risks and treat illnesses. What you eat: The diet is very similar to vegan and vegetarian approaches in that it includes fruits, vegetables, sea veggies and whole grains, but it also includes fish. Additionally, the regimen emphasizes the type of cookware you use to prepare your meals (glass, wood and ceramic) as well as cooking with organic ingredients. What you don’t eat: Followers avoid dairy, eggs, poultry and red meat, as well as artificial and processed foods. Veggies from the nightshade family, such as tomatoes or eggplant, are off-limits due to their impact on gut health.

The Mediterranean Diet

What you need to know: With its focus on good fats from fish and olive oil and antioxidants from veggies and wine, it’s been a very appealing choice far beyond the actual Mediterranean. Studies find it helps protect against bone loss, decreases the likelihood of heart disease and boosts longevity. What you eat: Think healthy European — lots of fruits and veggies, beans, nuts, olive oil and whole grains. (And yes, red wine, in moderation.) What you don’t eat: You don’t indulge in red meat, sweets, cheese, milk or potatoes, nor do you eat a lot of refined carbs. Our take: This really is a lifestyle, rather than a diet. It’s based on real foods and is heavily plant-based, with healthy fats and even wine. The only negative is that it doesn’t have a lot of hard and fast rules, so if you are a person who responds well to a prescriptive-style diet, you may prefer a different method.

Our take: If you’re following it carefully, it’s an excellent option because there’s a focus on so many different foods. The downside is that it comes with a lot of rules, like which percent of your diet, by weight, certain food groups should constitute.


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The Paleo Diet

What you need to know: The idea is to eat purely, emulating the eating habits of Paleolithic people and sticking with available-back-then staples. It’s a favorite of the CrossFit crowd. What you eat: The focus is on high-quality, grass-fed meats, vegetables and fruit, with a seasonal bent (so, squash in the winter and juicy tomatoes in the summer). What you don’t eat: Dairy, legumes, potatoes, grains and corn — or refined sugar and manufactured foods. Our take: There are many things to love about Paleo: it centers on real food, has an emphasis on quality ingredients and prioritizes lots of veggies and healthy fats. If it feels restrictive at times, you may consider “Paleo-Plus,” which includes a bit of dairy, like Kefir or Greek yogurt a few times a week, as well as legumes, which provide fiber and antioxidants.

The RAW Diet

What you need to know: This diet is all about plant-based foods that aren’t heated above 115–118 degrees to preserve their living nutrients, such as enzymes, minerals and antioxidants. What you eat: This diet is all about fruits and veggies, lentils, chickpeas, adzuki beans, mung beans and coconut in all forms, nuts (except peanuts) and superfoods. What you don’t eat: Followers avoid anything heated up. Our take: We love that this diet is produce-driven, but it’s incredibly difficult for many people to do exclusively because of the serious hassle-factor. A combination of raw food and cooked food is not only more practical, but there are some foods where the nutritional value goes up when you cook it.

The Whole30 Diet

What you need to know: Founder Melissa Hartwig summarizes The Whole30 Diet as “a reset for your health, your habits and your relationship with food.” Followers weed out an extensive list of foods for one month and then slowly add them back in, seeing how exactly their body responds to different things. What you eat: Veggies, protein-heavy foods such as eggs, lean meat and fish all make the cut. What you don’t eat: Sugar, alcohol, dairy, quinoa, chickpeas, peanut butter and anything processed are all off-limits. Our take: With its focus on lean meats, lots of vegetables and healthy fats, it has good bones. It might be a diet that is hard to stick with forever, but it will definitely build habits towards living a healthy lifestyle.

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His Experience with a Scalpel Gives Him the Edge In The Court Room. Stephen M. Smith, Esq.

Out of thousands of trial lawyers in the United States, Stephen M. Smith was one of the select few invited to be trained in the Neuro-Anatomical Dissection of the Human Brain and Spinal Cord at Marquette University College of Health Sciences. This advanced medical training, coupled with his 41 years of national and international complex medical litigation experience, provides his clients with an advantage in the court room. If you or a loved one has suffered an injury and are experiencing difficulties, please contact us for a complimentary evaluation so you can learn about your legal options. | 877.840.3431 | 757.650.9818 |


The burger of your


Late-night munchers who tried Burger King’s “Nightmare King,” which included a quarter-pound of beef, a crispy chicken fillet, melted American cheese, thickcut bacon, mayonnaise and onions on a green sesame seed bun, reported nightmares at 3.5 times the rate of others. Burger King claims the sandwich's combination of proteins and cheese was behind the rise in disturbing dreams. While scientists say food may affect your dreams — what you eat before bed can certainly affect your sleep — there’s no hard evidence that it causes nightmares.

Relief for your feet A surgeon with Atlantic Orthopaedic Specialists in Virginia Beach, Va., is among the first in the country to perform a new minimally invasive foot and ankle surgery that requires a much smaller incision — about ¼ of an inch — than traditional foot surgery. Dr. Michael Campbell says the surgical option addresses foot conditions such as bunions, bone spurs, fallen arches and flat-foot deformities. The recovery time is about half the time with a return to sports sooner and less chance of infection. So far, Campbell has used the new procedure on some dozen patients in Hampton Roads with "excellent results.”

Virginia’s ranking among “America’s Fattest States,” an annual report by WalletHub that looks at obesity in the United States. Mississippi ranked the fattest state, while Colorado got the lowest score. Virginia’s most popular comfort food? Ham biscuits. See the full report at


The number of children ages 8-12 who ride in booster seats, according to the National Survey of the Use of Booster Seats. Safety experts say that number should be much higher — most children shouldn't graduate to a seat belt until 4th or 5th grade, around age 10 or 11.


The number of Hampton Roads’ hospitals to receive an “A” hospital safety grade, a standard measure of patient safety by The Leapfrog Group. Grades are based on performance in preventing medical errors, infections and other harms among patients. Ten of the 14 hospitals in Hampton Roads received a “B” or higher. Read the report at



Having just one energy drink could hurt your heart Energy drink consumption has been associated with many health problems, including liver damage, increased blood pressure and tooth erosion. Now, researchers from the McGovern Medical School at the University of Texas Health Science Center at Houston say that just a single energy drink can harm your blood vessels. That could cause less oxygen to reach your heart and cause it to work harder, increasing the risk of heart attack and stroke.


The highest preterm birth rate in Virginia in nearly a decade. TPMG Obstetrics and Gynecology recently received a grant from the March of Dimes to help reduce premature births and provide education and care for expectant mothers and babies in Newport News and the surrounding communities.

Whole Body


Approach to Weight Loss

Why Counting Calories is Out


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on’t let the title fool you completely — cutting calories is still one of the most effective ways to lose weight. But the old notion that “a calorie is a calorie” and in order to lose weight we simply need to eat less and exercise more has some major flaws.

This oversimplified way of thinking about weight loss often fails, which many people with ongoing weight struggles discover. In fact, chronic dieting and calorie restriction can actually backfire because it slows down metabolism. Here are a few reasons why calories are only one piece of the puzzle when it comes to weight loss.

A calorie is NOT just a calorie Foods have different metabolic effects on the body. For example, 100 grams of fructose is not equal to 100 grams of glucose in terms of what happens once they are ingested. Fructose is only processed in the liver while glucose can be utilized by all bodily tissues. Additionally, compared to glucose, high amounts of fructose are more likely to increase insulin resistance and levels of triglycerides and LDL cholesterol — that’s the “bad” cholesterol. Fructose is also more likely to cause you feel hungrier sooner. Another problem with the idea that all calories are created equal is demonstrated by the effectiveness of certain diets that focus on macronutrient ratios (how much fat, protein and carbohydrates are consumed). Low-carbohydrate diets have been shown in many randomized trials to result in weight loss without purposeful calorie restriction. This is evidence that certain foods and macronutrient ratios promote satiety and naturally curb over-eating without the need for counting calories or portion control.

Weight is influenced by your microbiome Recent research has shown that body weight is influenced by the trillions of bacteria that reside in our digestive tract (mostly in the large intestine). The presence or absence of specific types of bacteria as well as a lack of microbial diversity in the gut is linked with obesity. This is likely due to the effects these bacteria have on the food we eat and the ability of certain strains to release or inhibit inflammatory messengers in the body. Gut bacteria also produce chemicals that influence appetite-regulating hormones, such as leptin and ghrelin. The best way to support a healthy microbiome with diet is to minimize


sugar and processed foods and focus instead on fiber-rich foods such as whole grains and vegetables, as well as on fermented foods — such as sauerkraut and yogurt — and those high in polyphenols — such as dark chocolate and green tea.

Non-food factors Practicing daily stress reduction techniques such as meditation, yoga or spending time outdoors has numerous health benefits, but did you know it may help your waistline, too? Chronic stress leads to an increase in the stress hormone cortisol, which can lead to weight gain through its negative influence on insulin levels, food cravings and sleep. Additionally, lack of adequate sleep (7 or more hours per night) is a risk factor for obesity in and of itself. Sleep deprivation appears to increase sugar cravings and negatively influences leptin and ghrelin. It also lowers the ability to exert self-control over food choices and can lead to physical inactivity due to daytime fatigue. There is no doubt that maintaining a healthy body weight is important to overall health due to a lowered risk of diabetes, heart disease, depression and certain cancers. However, we now know that achieving weight loss involves much more than calorie restriction. Success also largely depends what foods we eat, the timing of our meals, the health of our microbiome, the amount (and type) of exercise we engage in, how well we manage our stress and how much sleep we get. In stubborn cases, other factors such as an undiagnosed thyroid condition, food sensitivities or exposure to environmental toxins may be playing a role. Your medical doctor and a nutrition professional can help you explore these factors if you find that weight loss is difficult for you.



To practice the art of healing wisely, serving our patients with skill, respect and compassion. Offering them excellence in techniques, technology and care with joy and enthusiasm.


To care for each human being through the lens of Total Wellness. Please mark your answers:

Are you looking for a dentist and team who will really listen to you and then share valuable, personalized dental health information? yes no

Dr. Nordlund is a Board Certified Ophthalmologist specializing in the diagnosis and treatment of retinal diseases and glaucoma.

Is it intriguing to find a dental practice with a doctor who is trained in advanced nutrition and integrative medicine, allowing for an experience that enhances your total body wellness? yes no

John R. Nordlund, MD, PhD

Member, American Glaucoma Society; Member, American Society of Retina Specialists; Member, American Academy of Ophthalmology.

113 Bulifants Boulevard, Suite A Williamsburg, VA 23188


Comprehensive Dentistry for Total Wellness, Function and Beauty

Monday – Friday 8:00-5:00 Most insurance plans accepted

Dr. Lisa Marie Samaha Serving the Hampton Roads community since 1982

If you answered “YES” , we believe we would enjoy discovering one another. Please give us a call to learn more or schedule an appointment.


Your Child Deserves a Medical Home What is a medical home? It’s a trusting partnership between you, your child, and your child’s primary care team. It’s a place where your child’s medical records are complete, and everyone knows your name. And, it’s a pediatrician who will help you access and coordinate specialty care, educational services, family support, and any other services that are important to the well-being of your child. CHKD Medical Group works hard to provide all our patients the medical home they deserve. Each of our pediatric practices is proud to have earned national recognition as a Level 3 Patient-Centered Medical Home from the National Committee for Quality Assurance. This is the highest level a primary care practice can achieve.

If your child needs a medical home, visit to find a location near you.


Christmas Getaways

to Get in the Holiday Spirit BY KASEY FUQUA

Get out of town to get in the Christmas spirit this year by visiting one of these four great holiday vacation spots. From Santa visits to hot cocoa, penguin dance parties to freshbaked cookies, these locales offer all you need for a holly jolly Christmas.



Santa Claus, Indiana

Santa’s Village Jefferson, N.H.

This small Hoosier town has nicknamed itself America’s Christmas Hometown and has plenty of Christmas-themed stores, activities and lodging to prove it. Throughout December, the town hosts thousands of visitors who drive through the Santa Claus Land of Lights, roast chestnuts on an open fire and meet the big man himself. The town’s draw is not just its name, but its dedication to the Christmas theme that spreads from street names to business names. “Where else can you visit Santa’s Candy Castle and the only post office in the world with Santa’s name?” says Melissa Arnold, executive director of the Spencer County Visitors’ Bureau. “It’s just a fun experience for families with kids of all ages.” Though the Christmas celebrations occur throughout the first three weekends of December, certain events, like the parade and craft show, only occur on one day, so families should plan ahead. Look for holiday lodging packages that include tickets to events.

For a cooler and likely snowier Christmas stop, check out New England’s own Santa’s Village, which has been operating since 1953. The drive alone is beautiful, through snowy forests and the White Mountains of New Hampshire. Once you arrive at this Christmas-themed amusement park, you can enjoy family-friendly rides, a block party hosted by elves, festive shops and more. One step into the park and you’ll feel as if the North Pole has come a little further south. “Such a happy, makes-you-feel-good kind of place!” recently wrote one Facebook reviewer. Your little ones can pet Santa’s reindeer and meet Santa Claus at his home located within the park, where nearly one million lights light up the night. You can also enjoy multiple shows including story times and dance parties hosted by snow angels, penguins and elves. The park is open on specific days nearly year round (including every day in the summer months). The Christmastime season runs weekends from Nov. 17 to Dec. 22.

Hershey, Pennsylvania What better place to spend the holiday than the chocolate capital of the United States? Hershey, Penn., is home to Hersheypark, an amusement park that goes all out for Christmas with its Christmas Candylane event, which is celebrating its 35th year. In addition to the rides, the park puts up more than 4 million lights, has special holiday entertainment and plenty of chances to meet Santa Claus — and his reindeer. Holiday festivities are open Friday, Saturday and Sunday beginning Nov. 16 and on evenings and weekends in December. While you’re there, don’t miss the Hershey Story, a museum documenting how the chocolate bar came to be. You can participate in chocolate tastings, an interactive scavenger hunt and the Little Elves Workshop, where children can make a unique ornament using chocolate clay and icing. Also, across the street from Herseypark is Hersey Sweet Lights, where you can drive through two miles of wooded trails illuminated with holiday displays. THEHEALTHJOURNAL.ORG TRAVEL FOR WELLNESS


Mohonk Mountain House New Paltz, N.Y. If you are looking for a very old-fashioned (think back to the 1800s) Christmas, take your family two hours north of New York City to Mohonk Mountain House. This historic, Victorian castle resort provides a beautiful backdrop for Christmas on Lake Mohonk in the Catskill Mountains. “Mohonk in December is so magical!” says Elizabeth Benson, the revenue manager at the resort. In this relaxed holiday atmosphere, your family can enjoy holiday décor (including a massive gingerbread North Pole), decorate cookies, watch Christmas movies, make crafts and visit with Santa. Take part in the first-ever Ugly Sweater weekends in December and wear your favorite ugly holiday themed sweater, or try ice mini-golf. On Dec. 9, check out the Hudson Valley Gingerbread House competition. This location is a true getaway from the holiday hustle and bustle so you can enjoy Christmas as a family. Holiday celebrations occur from Dec. 7 through Dec. 31.

Caring for your hearing


The Holidays are here! When surrounded by family and friends, don’t miss the conversations, the sounds of children playing or the holiday music because of hearing loss. Experience all there is this season!! Hearing aids don’t inhibit your life, they keep you connected to it!!



Ten other cities that go all out for the holidays: Nantucket, Mass. Breckenridge, Colo. North Pole, Alaska Ogunquit, Maine Frankenmuth, Mich. Leavenworth, Wash.

Vacaville, Calif. Natchitoches, La. Dahlonega, Ga. Bernville, Pa. Source: “Most Festive Holiday Towns” by

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Give Yourself the Gift of Self-Care 10 quick and simple ways to take care of YOU during the holidays BY REBECCA REIMERS CRISTOL

When your holiday to-do list is longer than a spool of ribbon, it’s time to implement some daily self-care routines. Getting through the holiday season can be like running a marathon, so why not implement some simple habits to get you to the finish line without collapsing? Even better, ramp up your self-care so that you bound through the holiday season at your pace.

Here are 10 quick and simple ways to take special care of yourself during the holidays.

Stay hydrated

Keep track of your life

Drinking your daily water will keep your energy up and help your body perform at its peak level. Make it a habit to drink two glasses first thing in the morning, two at lunch and two at dinner, leaving you with only two more to drink during your day. Or, keep track with one giant 64-ounce bottle or an app.

Are your lists buried somewhere in the pile of kids’ artwork on your kitchen table? Create one document with all of your to-dos. Whether it’s in a bullet journal, on a wall calendar or on your phone, having one place for everything you have to remember will save time and frustration. Devise your own holiday guide with a list of everyone you buy gifts for and how much you spend.

Delegate one task a day Get things off your list — let go of the burden and your need for perfection and identify one task a day to give to someone else, whether at work or home. Use the freed-up time for a peaceful cup of tea, the walk you desperately need or to take care of a more important item from your centralized list. If you find this works for you, challenge yourself to maintain this practice after the holidays.

Do nothing

Identify one event to skip without guilt. Is Aunt Betty’s ugly sweater exchange something you never enjoy? Use the extra time to catch-up or even better, do nothing. Having a plan to do nothing is still a plan. Take Aunt Betty out for lunch in January when you can have a better visit with her.


/ 22 /


Get enough sleep

Remember to breathe When you are stopped at a traffic light, this can be your signal that it’s time to take a deep breath. Deep breathing will reduce your heart rate, calm you down and help you maintain your stamina to get through the day. Repeat as often as possible.

Adequate sleep is essential for getting through long days. Set an alarm an hour before you want to go to bed as a reminder to decompress without your phone. Take a bath, read a book and crawl into bed early to give yourself a treat. The extra rest will leave you energized and ready to attack the next day.

Encourage yourself

Eat healthy When you go to a potluck, bring a healthy dish so that you know you have something you can eat. Everyone else will appreciate it as well. Keep a few protein bars in your purse or car so that you don’t get over-hungry and end up eating french fries.

Change your phone screensaver to a message to help you remember what you want to do throughout the holidays. Some examples: “Smile More,” “Slow Down,” “Have Gratitude,” “Let it Go” or even “Don’t be a Grinch!”

to t e g r o f t ’ n Do es i r o m e m e mak

rating iss deco atching m o t t n w a Don’t w ith your kids, vie with o w s m ie y k a o d to see co holi e it r around o v g a your f ents or drivin our priorities r y your pa ay lights? Put they happen. d e li r o u h s n e the ndar to on a cale


Reward yourself Give yourself a reward on January 2nd for making it to the finish line. A massage, a pedicure, a new essential oil for your diffuser or breakfast out with a friend — whatever it is, you deserve it. After all, you just ran a marathon!


Don’t ignore the elephant in the room




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Winter Workout Tips WOMEN'S HEALTH


Cold Weather Doesn’t Mean

You Have To Give Up Exercising Outdoors BY BOB FLYNN

Running on a treadmill or sitting in a spin class has no appeal to some people, even in winter. They just can’t warm up to an indoor workout. The good news is there is no reason to avoid exercising outdoors in the winter, providing you use common sense. Remember to take a few extra precautions and your winter workouts should be just fine.


“Dress for the conditions,” says Karen Kovacs, the clinical director at Pivot Physical Therapy in Hayes, Va., and an orthopedic specialist. “What you wear really does matter with the technology, with the ways brands pull sweat away from your body.” Proper clothing really is important, agrees Connie Maxwell, co-owner of Village Bicycles in Newport News and a former world-class triathlete and health and physical education teacher. It might take some time to learn what works best for you. “The first layer should be something that wicks the sweat away so you’re not wet the whole time,” Maxwell says. “From there, depending on how cold it is … wear an outer layer. It could be a shell to protect from the wind.” Covering your head, hands and feet are important. For cyclists, who sometimes have difficulty keeping their feet warm because of the way the shoes (vented and/or tight-fitting) are made, Maxwell recommends either wool socks or shoe covers. Avid cyclist Cale Hendricks, an anesthesiologist from Mathews County, suggests wearing items such as hats, gloves and sleeve-warmers that you can take off if you become too hot. Having the right clothing also includes making sure you have dry clothes to change into when you are done exercising. Get those wet clothes off quickly.

to warm up. That is important because it makes you less prone to injury with limber, loose muscles and joints. In addition, ease into your warm-up. Remember, the warm-up doesn’t have to be long — just 10 minutes can be a big benefit. However, the length and intensity of the warm-up should correlate to your workout. A harder and longer workout requires a harder and longer warm-up. Some exercise experts suggest increasing the length of the warm-up by five minutes for every 10-degree drop in temperature below 30 degrees. If you are meeting people for a run or a bike ride, Maxwell suggests staying in your car or house as late as you can. There’s no point standing around in the cold while waiting for others to show up. Also, if it’s extremely cold, you can do your warm-up indoors. But be careful — you don’t want your clothes to be sweaty and wet as you head outside. You will know if your warm-up is long enough if you have increased your heart rate, are breathing slightly harder and have broken a light sweat.


Staying hydrated in the dog days of summer often can be difficult, but it also can be a challenge in the winter. Not only does the body not get as hot, but sweat also evaporates more quickly in cold air, tricking us into thinking we aren’t losing fluids. Even our thirst response is diminished, so the body starts thinking it’s properly hydrated.


“The buzzword now is do a little bit of a dynamic warm-up before you start whatever you’re going to do,” says Kovacs, who suggests doing lunges to get ready. Jumping jacks are another good warm-up exercise. Make sure you ease into your workout to allow your muscles and core body temperature a chance



“Even though you don’t think you’re sweating, your body still needs water,” Maxwell says. “There are a lot of fluid losses that occur with heavy breathing and heavy exercise” even if you don’t sweat, Hendricks agrees. “So you need to replace those fluids ... to at least try to head off the dehydration that occurs with heavy exercise.” A general rule of thumb is to drink about six ounces of water for every 20 minutes of exercise. Just don’t wait until you’re thirsty to drink.


As much as some people hate to work out indoors, there may be times when it’s better to head to the gym. Know your limits, and recognize when going outside isn’t the best idea. No one expects you to clock your daily run in the middle of a blizzard. “If it’s really cold, like in the 20s and wind chills are below zero,” Maxwell says, “you should consider staying indoors.”


Foot & Ankle

The ONLY fellowship-trained foot and ankle M.D. on the Peninsula. Paul B. Maloof, M.D. Orthopaedic Surgeon

OTHER TIPS FOR WORKING OUT IN COLD WEATHER: • Know the weather conditions and be careful of wind chill. To protect yourself from wind, try running in woods or biking on trails. • When you start out, either running or biking, you should be a little chilly because you will warm up. For running, dress 20 degrees warmer than it is. • Wear bright clothing. With limited daylight, people are in a crunch to get in a workout, and that often means being outside when it’s dark. • Know your route. You don’t want to be out in the cold any longer than planned. • Start your workout into the wind so when you are coming back in, you won’t freeze. • Watch for ice and slippery conditions.

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The Power of Words BY KATIE GILSTRAP


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ords have power. Their meanings shape the perceptions that frame our beliefs, drive our actions and ultimately create the world we live in. Their strength stems from how they make us feel when we read, speak or hear them. Say “run” in the gym, in the workplace or in a crowded theater and you’ll get three completely different but intense emotional reactions. Some of us use the same negative words over and over again out of habit. But the problem is that the more we hear, read or speak a word or phrase, the more power it has over us. That’s because the brain uses repetition to learn, searching for patterns and consistency as a way to make sense of the world around us. You may not remember the exact end date of World War II, but odds are you still know what 5 x 5 is because you had to repeat your multiplication tables, drilling them into your memory. We’ve all experienced having a song stuck in our heads for hours on end, unable to get the melody out of our brains. Repetition is an incredibly powerful tool when it comes to imprinting something

Censor the

Self-Critic Everyone is doing the best they can at any moment in time, including you. Be kind and offer yourself the same empathy and compassion you’d extend to anyone else.

Stop All

into our minds. It’s of particular concern when we consider a phenomenon called the Illusion of Truth Effect, which basically proves that any statement we read, see or speak regularly is seen as more accurate than one we’re exposed to only occasionally. Amazingly, the phenomenon means it makes no difference whether the information is true or false. The only thing that matters is how often we’re exposed to it. Research from the University of California at Santa Barbara revealed that a weak message repeated twice becomes more valid in our minds than a strong message heard only once. If we’re not fully conscious of what we’re exposing ourselves to, consistency will trump truth every time. Now consider how many times you’ve falsely called yourself stupid, clumsy, ugly or anything else — you might begin to understand how your internal dialogue shapes your self-image. Consider these tips for making words work to build a happier, healthier world for you:

Amplify the Positive Energy of Words

Use your words! Instead of saying, “I had a good time at the concert,” ramp up the positive energy by saying you had a great, terrific or fantastic time instead. These stronger words feel much better and generate a bigger energetic response in the body.

Limit your Exposure to

Self-Deprecation Never make your body, something you’ve accomplished or anything else in your life the butt of a joke.

Resist Gossiping

It’s impossible for your words to resonate in anyone else’s body but your own.

Negative Nancies

You know the type — friends who never have anything positive to say. Limit the time you spend with them or find better friends. Negative energy has a way of dragging everything surrounding it in, much like a big black hole. Avoid it when you can.

Surround yourself with

Take a Break From

positive, uplifting words

Instead of saying that a meal was terrible, say “I’ve had better.” You’ve basically said what you wanted to say without putting negative energy through your body — you even used a positive word to do it!

Put affirmations on sticky notes around your home and office that say wonderful things about you, your family or your goals. Wear clothes that have positive messages or phrases on them. Imagine the kind of positive energy you’ll be generating for yourself when you’re wearing positivity all day long.


As you keep doing these things, you use the power of repetition in a highly effective way for your benefit. You have the power to change your world, and using words consciously is one of the quickest ways to shift the energy you bring into your life.



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Recipe on page 40 HEALTH BRIEFS


The New “It” Drug? BY KIM O’BRIEN ROOT


f you think CBD is just the latest health fad, like avocado toast or putting butter in your coffee, you might want to think again. The truth is, the cannabis derivative continues to gain prominence for its therapeutic properties. Advocates have hailed CBD for combating seizures, relieving pain, calming anxiety and helping with a myriad of ailments, including autoimmune disorders. CBD has shown up in all kinds of products, from face lotions and sexual lubricants to coffee beans and dog treats. In fact, the demand for CBD products is growing so quickly that sales are expected to surpass $1 billion by 2020. “It’s been life changing for us,” says Debbie Young of Downers Grove, Ill., who credits CBD oil for helping get her 13-year-old daughter Jamie, who has had juvenile arthritis since she was a baby, off medications.

How it works

The first thing you should know is that CBD is NOT marijuana. Rather, CBD — or cannabidiol — is one of the chemical compounds in a class called “cannabinoids,” which naturally occur in cannabis plants. THC — or tetrahydrocannabinol — is the more famous cannabinoid associated with its ability to get one high. The compounds are structurally dissimilar and bind to different receptors in the nervous system, so they function differently. According to Yu-Fung Lin, as associate professor of physiology at the University of California-Davis School of Medicine, although CBD is not considered psychotropic — it won’t change your perception of reality — it still has an effect on our brains and nervous system. By interacting with the brain’s signaling systems in various ways, CBD can bring relief from pain, anxiety and nausea, Lin told the website Quartz. It may benefit our bones and THEHEALTHJOURNAL.ORG

work throughout our body as an anti-inflammatory and antioxidant, which may help neurodegenerative diseases. The National Institutes of Health database lists more than 100 studies involving CBD as treatment for everything from PTSD and alcoholism to Parkinson’s disease and schizophrenia. One British medical journal said it could potentially help fight cancer. Dr. Esther Blessing, an assistant professor at New York University School of Medicine, even called CBD “the most promising drug that has come out for neuropsychiatric diseases in the last 50 years,” according to the New York Times Magazine. But Blessing warned that much of the research is just starting and that the purity and dosage of products might not always be reliable. For instance, says Joy Smith, creator of Joy Organics, an organically grown, full-spectrum hemp oil company, care should especially be taken when giving CBD to children, who should only get pure CBD.


The laws are still a bit murky

Unlike marijuana, CBD oil — provided that it is extracted from hemp, which contains less than 0.3 percent THC — is mostly legal under U.S. federal law. However, the Drug Enforcement Administration (DEA) insists that cannabidiol products like CBD oil are legal only in states where marijuana is legalized. As of November, 10 states plus Washington, D.C., have legalized recreational marijuana. Thirty-three states plus D.C. have approved medical marijuana. In Virginia, medical marijuana is not legal; however, doctors are able to recommend use of the oils for most medical conditions. A law passed in 2015 and expanded this year created creating an “affirmative defense” to possess cannabis oils for medical reasons. This year, the state plans to open five cannabis oil facilities, making it among only a handful of states in the southeast with medical cannabis programs. Last November, a DEA spokesperson told an Indiana news station that while those who violate federal drug laws run the risk of arrest and prosecution, it was unlikely that the DEA would go after those who benefitted from CBD oil.

Proven results

As more states continue to legalize marijuana, CBD products are popping up everywhere. Oils, balms, tinctures and capsules are easily accessed over the Internet and found in drugstores, although sometimes marketed only as hemp products. Young’s daughter uses a CBD/hemp oil with a high absorption rate, taken under the tongue, twice a day. She says that although skeptical at first, Jamie’s rheumatologist is on board after blood tests showed a decrease in inflammation in her body. “She was in a great deal of pain when we first began in April,” Young says. “She tried the hemp oil before bed and she felt better within 10 minutes. The next morning, she jumped out of bed and took another dose. She has done this every day since.” There have been “so many positive changes,” Young says. “She caught up on the growth chart, she eats better, she’s happier, more focused on school work, more active, etc. It has been one of the best decisions I have ever made.” It works for dogs, too. Meredith O’Brien, a Williamsburg, Va., massage therapist, began giving a hemp oil concentrate to her 14½ -year-old dog, Sunny, about two years ago to help with arthritis. “At the same time, Sunny was having periodic seizures — possibly mini strokes,” O’Brien says. “After she started taking CBD, the seizures stopped. Her quality of life has been so much better since she’s been taking it.” Adult users speak of a “body high.” One 27-year-old man told the New York Times Magazine, which wrote about “the mainstream panacea” that CBD has become, that using CBD was like “taking a warm bath, melting the tension away … a leveling, smoothing sensation in the body mostly, and an evenness of attention in the mind.” CBD is even showing up atop toast, in the form of infused cheeses or shrimp — but you’ll have to travel to New York or California to get some.

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All Wrapped Up



Local Charity Wishlists American Red Cross Eastern Virginia Region 1317 Jamestown Rd # 105 Williamsburg, Virginia 23185 (757) 253-0228

Wish List: •

Blood donation

Community of Faith Mission P.O. Box 6357 Williamsburg, Virginia 23188 (757) 229-4540

Wish List:

Travel-size toiletries WATA daily bus ticket books Monetary donations

H.E.L.P. (Hampton Roads Ecumenical Lodging and Provisions) 1320 LaSalle Ave. Hampton, Virginia 23669 (757) 727-2577

Wish List: • • • • • • • • • • • • • • • • • •

Men’s and women’s underpants Men’s and women’s jeans Heavy coats White socks Men’s and women’s shoes Men’s work boots Wash cloths Towels Disposable razors Tooth brushes Toothpaste Deodorant Disposable diapers Combs and brushes Toilet paper Paper towels Bleach Gallon plastic reuseable bags

Habitat for Humanity Peninsula and Greater Williamsburg ReStores 9614 Warwick Blvd. Hilton Shopping Center Newport News, Virginia 23601 (757) 223-1486 1303 Jamestown Rd. Colony Square Shopping Center Williamsburg, Virginia 23185 (757) 603-6895

Wish List: • •

Furniture Appliances

Wish List:

Fixtures Building materials Paint Plumbing Floors Lumber Lighting Cabinets Doors Countertops Tools

• •

Heritage Humane Society 430 Waller Mill Road Williamsburg, VA 23185 (757) 221-0150

Wish List:

• • • • • • • • • • • •

Bleach Laundry Soap (high-efficiency for front loading washers) Gift Cards to PetSmart, PETCO, Wal-Mart, K-Mart, Staples Postage stamps Clay litter (non-clumping) Canned kitten food (no fish flavors) 55-gallon construction-grade trash bags Disinfecting wipes Paper towels/toilet paper Soft/chewy dog treats/Pedigree Dentastix 8 ½ x 11 copy paper (white & multi-colored) Dry erase markers (black)

Hospice House & Support Care of Williamsburg 4445 Powhatan Parkway Williamsburg, Virginia 23188 (757) 253-1220

Wish List: • • • • • • • • • •

Tide high-efficiency detergent Clorox bleach Bathroom tissue Paper towels (select-a-size) Paper napkins Plastic drink cups (10-12 oz) Paper plates (luncheon size, microwaveable) Men’s T-shirts (new, white, all sizes) Ladies nightgowns (new, soft cotton) White wash cloths and hand towels

Peninsula SPCA

• • • • • • • • • •

Union Mission 5100 East Virginia Beach Blvd. Norfolk, Virginia 23502 (757) 627-8686 ext. 604

Wish List: •

Bus passes (available at Farm Fresh in packs of 5) or HRT • Shower shoes (flip flops) – all sizes • Bibles (no small print) Bashford Men’s Shelter • Underwear • T-shirts • Sample size toiletries • Razors • Deodorant • Soap Women & Children’s Shelter • Underwear • Pajamas • Robes • Slippers • Non-perishable food items

Virginia Peninsula Food Bank 2401 Aluminum Ave. Hampton, Virginia 23661 (757) 596-7188

Wish List: • • • • • • • • • •

523 J Clyde Morris Blvd. Newport News, Virginia 23601 (757) 595-1399 35 THEHEALTHJOURNAL.ORG



Animal care supplies Purina brand cat and dog food Purina One kitten food Purina One puppy food Non-clumping cat litter Dog bones and treats Towels Pet wet wipes Pooper scoopers Brushes Dog shampoo Pill pockets

Give A Little

• • •

• • • • • • • • • • •

Canned meats (tuna, chicken, ham) Low sodium soups, especially hearty meat soups for the winter Canned fruits and vegetables Oatmeal, fruit cups Family size box rice, mashed potatoes Prepared box meals Pasta sauce and pasta For the holidays: frozen turkeys Monetary donations Volunteers





Stroll on over from the parking deck on Prince George Street

Taste Appeal Brought to you by the Health Journal staff

Recipe on page 39

Cheese and Asparagus Casserole KRISTEN BRYANT'S FAMILY RECIPE

2 15-oz. cans asparagus, 2 packages boiled frozen asparagus or 2 bunches fresh steamed asparagus (reserve liquid) 1 pint light cream 6 tbsp. butter 6 tbsp. flour ž tsp. salt 1/8 tsp. white pepper 2 cups coarsely grated sharp cheddar cheese 1 cup poultry stuffing mix Preheat oven to 400 degrees. Drain canned asparagus liquid or asparagus cooking water into a quart measuring container and add enough light cream to measure 3 cups. Melt 4 tbsp. butter over moderate heat and blend in flour. Add the 3 cups liquid and heat, stirring constantly, until thickened. Add salt, pepper and 1 cup cheese; cook and stir until cheese is melted. Arrange asparagus in a buttered, shallow 2-quart casserole and top with cheese sauce (it’s okay not to use it all). Toss remaining shredded cheese with stuffing mix, sprinkle over sauce and dot with remaining butter. Bake, uncovered, 10-12 minutes until bubbly and touched with brown. THEHEALTHJOURNAL.ORG

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1 whole raw ham (not precooked or spiral sliced) 1 bag Splenda brown sugar blend 1 can sliced pineapple with juice Cloves (optional) Place ham in roasting pan. Pour pineapple juice over top and place pineapple rings over ham, then pack brown sugar on top. Cover tightly with aluminum foil and cook on a low temp (no higher than 300 degrees) for at least 8 hours, basting at least once per hour. Slice and allow juice to soak into the ham. Briefly return to oven to brown uncovered. Notes: Can also stud ham with cloves before adding pineapple and sugar. Remove cloves before serving. You can also use regular brown sugar instead of the Splenda blend — about 1¼ cups. Other good glazes for ham: Diet Coke or Dr. Pepper, or bourbon and maple syrup (baste while baking).

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Twinberry Salad KIM ROOT'S FAMILY RECIPE Ingredients 3 oz. package strawberry Jell-O 1½ cups boiling water 16 oz. can whole cranberry sauce 1½ tsp. orange juice 1 cup peeled and chopped apples ½ cup chopped pecans ½ cup crushed pineapple, drained Mix together strawberry Jell-O and boiling water. Add remaining ingredients and chill until set. Garnish with orange peel, star anise and cinnamon stick, if desired. THEHEALTHJOURNAL.ORG

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Sweet Potato Casserole TORIA DIESBURG'S FAMILY RECIPE Ingredients 4 cups sweet potatoes, cubed ½ cup white sugar 2 eggs, beaten ½ tsp. salt 4 tbsp. butter, softened ½ cup milk ½ tsp. vanilla extract Topping ½ cup packed brown sugar ⅓ cup all-purpose flour 3 tbsp. butter, softened ½ cup chopped pecans Mini-marshmallows


Preheat oven to 325 degrees. Put sweet potatoes in a medium saucepan with water to cover. Cook over medium-high heat until tender; drain and mash. In a large bowl, mix together the sweet potatoes, white sugar, eggs, salt, butter, milk and vanilla. Mix until smooth. Transfer to a 9x13-inch baking dish. In medium bowl, mix the brown sugar and flour. Cut in the butter until the mixture is coarse. Stir in the pecans. Sprinkle the mixture over the sweet potato mixture, then top with mini-marshmallows. Bake 30 minutes, or until marshmallows are light brown.



INGREDIENTS 1 cup plus 2 tbsps. warm water 1/3 cup melted, unsalted butter 2 tbsp. active dry yeast (yes, you read that right! 2 tablespoons!) 1/4 cup sugar 1/2 tsp. salt 1 egg 3 1/2 cups all-purpose flour INSTRUCTIONS Preheat oven to 400 degrees. Combine warm water, melted butter, yeast and sugar in the bowl of your stand mixer; let mixture rest for 5-10 minutes or until frothy and bubbly. Using a dough hook, mix in salt, egg and 2 cups of flour until combined. Add remaining flour, 1/2 cup at a time (dough will be sticky). Spray your hands with cooking spray or use butter and shape the dough into 12 equal balls. Place balls on lightly greased cookie sheet and let rest for 10 minutes. Bake for about 10 minutes or until tops are lightly golden. *You can make this recipe without a stand mixer - use a big bowl, a wooden spoon, and stir, stir, stir. Tips – Don’t use expired yeast & make sure to mix/knead thoroughly.


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Cherry Cream Cheese Pie


1 baked graham cracker crumb crust (pre-bought or make your own) 1 8-oz. package cream cheese (or Neufchatel) 1 can sweetened condensed milk â…“ cup lemon juice 1 tsp. vanilla 1 can cherry pie filling Soften cream cheese to room temperature and whip until fluffy. Gradually add condensed milk, beating continuously until well blended. Add lemon juice and vanilla, blend well. Pour mixture into crust; chill for 2 hours. Add cherry filling on top before serving.



Are you looking for a provider?

ACCEPTING NEW PATIENTS Are you looking for a provider? Our featured providers are committed to serving the community with the highest-quality health care.


Brian Cole, CPFT, CMT

Personal Training Associates For over 20 years Brian has been building his personal training practice to serve not only those who want to improve their overall health and fitness but also those in need of postrehab conditioning following physical therapy, injury and/or surgery. Brian is certified as a personal fitness trainer by the American Council on Exercise (ACE), a massage therapist by the Virginia Department of Health Professions, a post-rehab conditioning specialist by the American Academy of Fitness Professionals and a weight management consultant by ACE. Brian is also the co-inventor of The Back Unit for low back strengthening and injury prevention. His trainers have college degrees in exercise science or fitness management, national certification by ACSM, ACE or NASM, and in addition, they regularly earn advanced specialty certifications in a variety of disciplines. They are knowledgeable and experienced working with hip/knee replacements, ACL tears, spinal and shoulder surgeries, mastectomies, rheumatoid and osteoarthritis, scoliosis, etc. Personal Training Associates - Private Studios

Oyster Point Port Warwick 738 City Center Blvd. 210 Nat Turner Blvd. Newport News, VA 23606 Newport News, VA 23606 (757) 599-5999

Lisa Marie Samaha, D.D.S.

Jude Liptak, Au.D. Colonial Center for Hearing Dr. Jude Liptak holds a doctorate degree in Audiology from Salus University. He completed his undergraduate and master’s programs at Kent State University in Kent, Ohio and graduated Magna Cum Laude. He is a fellow of the American Academy of Audiology and a member of the Academy of Doctors of Audiology. Dr. Liptak has been practicing audiology since 2000. As a board-certified audiologist and expert in his field, he has helped thousands of people rediscover the joys of healthy hearing. In 2003, he founded Colonial Center for Hearing, a state-of-the-art audiology practice, located in McLaws Circle in Williamsburg, Virginia. Dr. Liptak is passionate about patient care and believes in educating patients about his findings so that they understand their hearing loss and his course of treatment. To Dr. Liptak, you are not just a patient— you are an individual with a hearing situation that requires prompt attention.

Port Warwick Dental Arts

Dr. Lisa Marie Samaha has created beautiful, healthy smiles for Hampton Roads since opening her Newport News practice in 1982. She and her exceptional team have created a practice of comprehensive, individualized and holistic dental care. They partner with their patients to achieve “BEST” dental health and overall wellness. Dr. Samaha is internationally published and esteemed as an educator and top clinician. She offers a wide range of advanced cosmetic and mercury-free dental care. She also maintains focus on a leadingedge protocol for the diagnosis, prevention and non-surgical treatment of periodontal disease. As an enthusiastic supporter of the arts, Dr. Samaha is also an award-winning watercolorist. Her most compelling contribution to the arts of Hampton Roads is her tranquil Port Warwick Dental Arts venue where she often hosts a rich and diversified array of musical talent and artistic exhibitions.

Colonial Center for Hearing

Port Warwick Dental Arts

430 McLaws Circle, Suite 101 Williamsburg, VA 23185 (757) 229-4004




251 Nat Turner Blvd. S Newport News, VA 23606 (757) 223-9270

OPTOMETRY Brent Segeleon, O.D.

Yu Kwan Chan, M.D.

Colonial Eye Care

Hampton Family Practice Dr. Yu Kwan Chan, M.D. earned his undergraduate degree from Johns Hopkins, and attended Medical School at University of Maryland. He fulfilled his Family Medicine Residency at Mountain Area Health Education Center in Asheville, and joined Hampton Family Practice in 2014, when he returned to the area with his wife and children. Dr. Chan is trained in a wide spectrum of clinical interests from newborn pediatrics through managing adult and geriatric chronic diseases and preventative care. He can provide a range of office procedures including, but not limited to, contraceptive device placement, skin procedures/biopsies, and joint injections. This, coupled with his understanding of all stages of life allows him to offer the best in care to the entire family. Dr. Chan looks forward to welcoming you to our family at Hampton Family Practice!

Dr. Brent Segeleon, owner of Colonial Eye Care, is a graduate of Gannon University and received his doctor of optometry degree from the Pennsylvania College of Optometry in 2005. He is proficient in comprehensive optometry, including the diagnosis and management of ocular diseases, as well as low vision. He has experience in fitting simple and complex contact lenses for complicated, diseased and post-surgical corneas. Dr. Segeleon is a member of the American Optometric Association, Virginia Optometric Association current board member and Tidewater Optometric Society President from 2014-2016. In 2013, the Virginia Optometric Association named him Young Optometrist of the Year. Originally from Pittsburgh, Pennsylvania, Dr. Segeleon calls Williamsburg home. He lives here with his wife, Brooke, and daughter, Gwen. He enjoys sponsoring the Williamsburg Youth Baseball League and working with William & Mary athletes.

Hampton Family Practice

Colonial Eye Care

9 Manhattan Square, Ste A Hampton, VA 23666 757-838-6335

5273 John Tyler Highway Williamsburg, VA 23185 (757) 903-2633

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Stephen Shield, M.D.

Allergy Partners of Hampton Roads 1144 Professional Drive Williamsburg, VA 23185 (757) 259-0443


Williamsburg Center for Dental Health Dr. Stacey Hall brings her unique outlook on dental care and her personable optimism to the Williamsburg Center for Dental Health. With 12 years of solid dental expertise in the area, she decided in early 2011 to branch out and open her own local practice. After completing her undergraduate degree from Virginia Tech in 1998, Dr. Hall graduated from VCU’s MCV School of Dentistry in 2002, receiving her D.D.S. She is a member of the Academy of General Dentistry, the American Dental Association, and was awarded member fellowship to the International Congress of Oral Implantology in 2008. Dr. Hall is a co-leader of the Tidewater Dawson Study Club and is passionate about pursuing the highest levels of continuing education. She was also voted “Reader’s Choice Best Dentist 2010” by The Health Journal. Stacey and her husband Michael have been blessed with three beautiful girls: Lanie, Gracie and Abbie. She is a loyal Virginia Tech Football fan and enjoys Bible study and missions work. Williamsburg Center for Dental Health

5231 Monticello Ave., Suite E Williamsburg, VA 23188 (757) 565-6303


Via Vitae Chiropractic

Via Vitae Chiropractic

4511 John Tyler Hwy. Suite B Williamsburg, VA 23185 (757) 208-7108


Miranda Hayden is a licensed and registered dietitiannutritionist and a certified specialist in renal nutrition. She has over 15 years of experience counseling patients with chronic kidney disease, diabetes, weight loss, hyperlipidemia and hypertension. Miranda received her master’s degree in public health/nutrition from Liberty University in Lynchburg, Va.; a bachelor’s degree in exercise science/ nutrition from Norfolk State University; and an associate’s degree in dietetics and applied sciences from Youngstown State University in Ohio. She is certified in adult weight management through the Academy of Nutrition and Dietetics and Diabetes Prevention. “All of us are equipped to succeed,” Miranda continuously proves; she is passionate about helping others succeed with living a healthy lifestyle. Meet with Miranda at one of multiple locations in Hampton Roads, and she does take insurance. To read more, visit LWell Serving patients in multiple locations throughout Hampton Roads 1309 Jamestown Rd., #102 Williamsburg, VA 23185 (757) 585-3441


William G. Harper, D.D.S.

Brandon T. Babin, D.C. Dr. Brandon Babin is the owner of Via Vitae Chiropractic, a neurologically-based upper cervical chiropractic office serving the Hampton Roads area. After graduating Magna Cum Laude from Palmer College of Chiropractic in Florida, he and his wife, Heather, relocated to Williamsburg. During his education, Dr. Babin spent countless hours outside the classroom learning how he could provide the highest quality of care possible for his patients. He discovered upper cervical chiropractic when he witnessed the life-changing effect it had on his wife, Heather, after reducing her severe migraines from 3-5 times per week down to 3-5 times per year. In 2015, Dr. Babin received his upper cervical certification and continues to learn more about this powerful, transformative technique. Dr. Babin and Heather welcomed their first baby, Benjamin, in June and they are thrilled to be a part of the Williamsburg community to help change lives through natural healing methods.

Miranda G. Hayden, MPH, RD, LD, CSR

Stacey Sparkman Hall, D.D.S.

Allergy Partners of Hampton Roads

Dr. Stephen Shield knows allergies and asthma. As a child growing up in Newport News, Virginia, he suffered from both problems. As the parent of children with allergies, he’s aware of the impact allergies can have on a child’s educational and social development; and as a board-certified, fellowshiptrained specialist who’s been in practice for over 20 years, he has the knowledge and experience that can help you and your children with your quest for better health. He knows that allergies and asthma don’t have to control you. He helps you control them. Practicing locally since 1993, Dr. Shield joined with Allergy Partners, the nation’s largest medical practice dedicated to treating allergies, in 2010. This partnership allows patients on the Peninsula to receive some of the most advanced care available from a local physician who cares about his community. Dr. Shield sees children and adults, and is accepting new patients in his Williamsburg and Newport News offices.


Coastal Virginia Sleep Solutions At Coastal Virginia Sleep Solutions, we work with your sleep medicine physician to treat Obstructive Sleep Apnea, snoring, and other sleep breathing disorders. We also work with many physicians to treat TMD/TMJ, jaw, joint, and muscle-related pain. Dr. Harper has extensive training and experience in treating sleep apnea, including completing the University of North Carolina Dental Sleep Medicine mini-residency and is the only dentist in Hampton Roads to have received Qualified Designation by the American Academy of Dental Sleep Medicine. Often, patients struggle with using their CPAP and many patients simply cannot use CPAP. To prevent the dangerous health consequences of untreated sleep apnea, Dr. Harper offers different types of appliances as an alternative to CPAP and Coastal Virginia Sleep Solutions works with many different insurances. Our goal is to find you the best and most comfortable appliance - leading to better sleep, improved health, and a higher quality of life. Coastal Virginia Sleep Solutions 235 Wythe Creek Rd. Poquoson, VA 23662 757-659-1017

Steven C. Mares, M.D.

Erase the Canvas, LLC Dr. Steven C. Mares, is the owner of Erase the Canvas, LLC, specializing in Laser Tattoo Removal and AntiAging Laser and Botox Treatments. He is a “Hokie,” having graduated with a degree in chemistry in 1986 from Virginia Tech. He received his medical degree from Eastern Virginia Medical School in 1992 and completed a pediatric residency at Children’s Hospital of The King’s Daughters in Norfolk, Va. in 1995. He went on to complete a sports medicine fellowship at the Houghston Sports Medicine Center in Columbus, Ga. in 1996, the year of the XXVI Olympics. During his time there, he was involved in taking care of the Elite Olympic hopefuls at the U.S. Track and Field Championships as well as the Women’s Olympic Softball Athletes. He moved to Williamsburg where he is involved with student athletes and the theater department at Lafayette High School. He did laser training at the National Laser Institute in Phoenix, Ariz., in 2010, and opened his clinic in 2013.

Erase the Canvas, LLC 304 Bulifants Blvd, Suite 201 Williamsburg, VA (757) 532-9390

HEALTH DIRECTORY EMERGENCY NUMBERS National Response Center Toll-Free: (800) 424-8802 National Suicide Crisis Hotline Toll-Free: (800) 784-2433 National Suicide Prevention Hotline Toll-Free: (800) 273-8255 Poison Control Center Toll-Free: (800) 222-1222 ADDICTION TREATMENT The Farley Center 5477 Mooretown Road Williamsburg (757) 243-4426 ALLERGY & ENT Allergy Partners of Hampton Roads 1144 Professional Dr. Williamsburg (757) 259-0443 895 City Center Blvd., Suite 302 Newport News (757) 596-8025 Hampton Roads ENT & Allergy 5408 Discovery Park Drive Williamsburg (757) 253-8722 901 Enterprise Pkwy., Suite 300 Hampton (757) 825-2500 11803 Jefferson Ave Suite 260 Newport News (757) 643-7028 AUDIOLOGY & HEARING Colonial Center For Hearing 430 McLaws Circle, Suite 101 Williamsburg (757) 279-7363 BEHAVIORAL HEALTH & PSYCHIATRY B3 Emotional Wellness 1769 Jamestown Rd, Suite 107 Williamsburg (757) 524-2650

5388 Discovery Park Blvd, Suite 100 Williamsburg (757) 903-4230 Integrative Chiropractic, Acupuncture & Laser Wade Quinn, D.C. 1318 Jamestown Road, Suite 102 Williamsburg (757) 253-1900 Pinto Chiropractic & Rehabilitation 5408 Discovery Park Blvd., Suite 200 Williamsburg (757) 220-8552 COSMETIC & PLASTIC SURGERY Williamsburg Plastic Surgery 333 McLaws Circle Williamsburg (757) 345-2275 DENTISTRY New Town Dental Arts Sebastiana G. Springmann, D.D.S, F.A.G.D. 4939 Courthouse St. Williamsburg (757) 259-0741 Pediatric Dental Specialists of Williamsburg 213 Bulifants Blvd., Suite B Williamsburg (757) 903-4525 Pediatric Dental Specialists of Hampton 2111 Hartford Road, Suite C Hampton (757) 864-0606 Port Warwick Dental Arts Lisa Marie Samaha, D.D.S, F.A.G.D 251 Nat Turner Blvd., Newport News (757) 223-9270 Williamsburg Center for Dental Health Stacey Sparkman Hall, D.D.S 5231 Monticello Ave., Suite E Williamsburg (757) 565-6303

The Pavilion at Williamsburg Place 5483 Mooretown Road Williamsburg (800) 582-6066



Dermatology Specialists Michael C. White , M.D. Jason D. Mazzurco, D.O. 11844 Rock Landing Drive, Suite B Newport News (757) 873-0161

Comber Physical Therapy & Fusion Chiropractic 201 Bulifants Blvd., Ste B Williamsburg (757) 603-6655

Associates In Dermatology, Inc. 17 Manhattan Square Hampton (757) 838-8030

Dermatology Specialists 475 McLaws Circle, Suite 1 Williamsburg (757) 259-9466

DIAGNOSTIC IMAGING Orthopaedic & Spine Center 250 Nat Turner Blvd. Newport News (757) 596-1444 Tidewater Diagnostic Imaging 100 Sentara Circle Williamsburg (757) 984-6000 FREE CLINICS Angels of Mercy Medical Clinic 7151 Richmond Road, Suite 401 Williamsburg (757) 565-1700 Beach Health Clinic 3396 Holland Road, Suite 102 Virginia Beach (757) 428-5601 Chesapeake Care 2145 South Military Highway Chesapeake (757) 545-5700 The Community Free Clinic of Newport News 727 25th St. Newport News (757) 594-4060 H.E.L.P. Free Clinic 1320 LaSalle Ave. Hampton (757) 727-2577 H.E.L.P. Free Dental Clinic 1325 LaSalle Ave. Hampton (757) 727-2577 HOPES Free Clinic-EVMS 830 Southhampton Ave, Norfolk (757) 446-0366 Lackey Free Clinic 1620 Old Williamsburg Road Yorktown (757) 886-0608 Olde Towne Medical and Dental Center 5249 Olde Towne Road Williamsburg (757) 259-3258 Park Place Dental Clinic 606 West 29th St. Norfolk (757) 683-2692 Surry Area Free Clinic 474 Colonial Trail West Surry (757) 294-0132 Western Tidewater Free Clinic 2019 Meade Parkway Suffolk (757) 923-1060 GASTROENTEROLOGY Digestive Disease Center of Virginia, PC Richard J. Hartle, M.D. 5424 Discovery Park Blvd., Suite 104 Williamsburg (757) 206-1190


HEALTH CARE ATTORNEYS Brain Injury Law Center 2100 Kecoughtan Road Hampton (757) 244-7000 HOME CARE Visiting Angels 704 Thimble Shoals Blvd., #600-B Newport News (877) 618-4748 HOSPITALS & MEDICAL CENTERS Bon Secours Mary Immaculate Hospital 2 Bernardine Dr. Newport News (757) 886-6000 Bon Secours DePaul Medical Center Granby St. & Kingsley Lane Norfolk (757) 889-5310 Bon Secours Maryview Medical Center 3636 High St. Portsmouth (757) 398-2200 Bon Secours Health Center at Harbour View 5818 Harbour View Blvd. Suffolk (757) 673-5800

Riverside Hampton Roads Surgical Specialists 120 Kings Way, Suite 2800 Williamsburg (757) 345-0141 Riverside Doctors’ Hospital 1500 Commonwealth Ave. Williamsburg (757) 585-2200 Riverside Regional Medical Center 500 J. Clyde Morris Blvd. Newport News (757) 594-2000 Sentara Independence 800 Independence Blvd. Virginia Beach (757) 363-6100 Sentara CarePlex Hospital 3000 Coliseum Dr. Hampton (757) 736-1000 Sentara Heart Hospital 600 Gresham Dr. Norfolk (757) 388-8000 Sentara Leigh Hospital 830 Kempsville Road Norfolk (757) 261-6000 Sentara Norfolk General Hospital 600 Gresham Dr. Norfolk (757) 388-3000

Bon Secours Surgery Center at Harbour View 5818 Harbour View Blvd., Suffolk (757) 673-5832

Sentara Obici Hospital 2800 Godwin Blvd. Suffolk (757) 934-4000

Chesapeake Regional Medical Center 736 Battlefield Blvd. North Chesapeake (757) 312-8121

Sentara Port Warwick 1031 Loftis Blvd. Newport News (757) 736-9898

Children’s Hospital of The King’s Daughters 601 Children’s Lane Norfolk (757) 668-7098

Sentara Princess Anne 2025 Glenn Mitchell Dr. Virginia Beach (757) 507-0000

CommuniCare Family Health Center 804 Whitaker Lane Norfolk (757) 393-6363

Sentara Virginia Beach General Hospital 1060 First Colonial Road Virginia Beach (757) 395-8000

Dorothy G. Hoefer Comprehensive Breast Center 11803 Jefferson Ave., Newport News (757) 594-1899

Sentara Williamsburg Regional Medical Center 100 Sentara Circle Williamsburg (757) 984-6000

Hampton Roads Community Health Center 664 Lincoln St.Portmouth (757) 393-6363 Ocean View Medical and Dental Center 9581 Shore Dr. Nofolk (757) 393-6363 Park Place Family Medical Center 3415 Granby St. Norfolk (757) 393-6363


MASSAGE THERAPY Oasis Healing Massage Jamestowne Professional Park, 1769 Jamestown Road Suite 209 Williamsburg (804) 916-9494 Spiral Path Massage and Bodywork 215 Ingram Road, Suite D Williamsburg (757) 209-2154

NON-PROFIT ORGANIZATIONS Access AIDS Support 218 S. Armistead Ave. Hampton (757) 722-5511 222 W. 21st St., Suite F-308 Norfolk (757) 640-0929 Alzheimer’s Association 6350 Center Dr., Suite 102 Norfolk (757) 459-2405 213-B McLaws Circle Williamsburg (757) 221-7272 24-hour Helpline: (800) 272-3900 American Cancer Society 11835 Canon Blvd., Suite 102-A Newport News (757) 591-8330

Cancer Care Foundation of Tidewater 5900 Lake Wright Dr. Norfolk (757) 461-8488

Here for the Girls 1309 Jamestown Road, Suite 204 Williamsburg (757) 645-2649

Cancer Support Group - Kelly Weinberg Foundation kellyweinbergfoundation. org, info@ (757) 250-3220

Hope House Foundation 801 Boush St., Suite 302 Norfolk (757) 625-6161

Respite Care Center for Adults with Special Needs 500 Jamestown Road Williamsburg (757) 229-1771

Hospice House & Support Care of Williamsburg 4445 Powhatan Parkway Williamsburg (757) 253-1220

Ronald McDonald House 404 Colley Ave. Norfolk (757) 627-5386

Center for Excellence in Aging & Lifelong Health 460 McLaws Circle Suite 110 Williamsburg (757) 220-4751 CHEAR, Inc. c/o Department of Otolaryngology, EVMS 600 Gresham Dr., Suite 1100 Norfolk (757) 634-3272

American Diabetes Association 870 Greenbrier Circle, Suite 404 Chesapeake (757) 424-6662

Child Development Resources 150 Point O’ Woods Road Norge (757) 566-3300

American Heart Association 500 Plume St. East, Suite 110 Norfolk (757) 628-2610

Citizens’ Committee to Protect the Elderly PO Box 10100 Virginia Beach (757) 518-8500

American Parkinson’s Disease Association 4560 Princess Anne Road Virginia Beach (757) 495-3062

Colonial Behavioral Health 1657 Merrimac Trail Williamsburg (757) 220-3200

American Red Cross 1323 W. Pembroke Ave. Hampton (757) 838-7320 3715 Strawberry Plains, Suite 1 Williamsburg 757-253-0228 6912 George Washington Memorial Highway Yorktown (757) 898-3090 The Arc of Greater Williamsburg 150 Strawberry Plains Rd, Suite D Williamsburg (757) 229-3535 The Arthritis Foundation 2201 W. Broad St., Suite 100 Richmond (804) 359-4900 Avalon: A Center for Women & Children Williamsburg (757) 258-5022 AWARE Worldwide, Inc. 6350 Center Dr., Bldg. 5, Suite 228 Norfolk (757) 965-8373 Beacon House Clubhouse for Brain Injury Survivors 3808-C Virginia Beach Blvd. Virginia Beach (757) 631-0222

Denbigh Clubhouse for Brain Injury Survivors 12725 McManus Blvd, Suite 2E Newport News (757) 833-7845 Dream Catchers Therapeutic Riding 10120 Fire Tower Road Toano (757) 566-1775 Edmarc Hospice for Children 516 London St.Portsmouth (757) 967-9251 Endependence Center, Inc. 6300 E. Virginia Beach Blvd. Norfolk (757) 461-8007 Faith in Action 354 McLaws Circle, Suite 2 Williamsburg (757) 258-5890 Food Bank of the Virginia Peninsula 2401 Aluminum Ave. Hampton (757) 596-7188 Food Bank of SEVA 800 Tidewater Dr. Norfolk (757) 627-6599 Hampton-Newport News Community Services Board 300 Medical Dr. Hampton (757) 788-0300

Jewish Family Service of Tidewater, Inc. 5000 Corporate Woods Drive, Suite 400 Virginia Beach (757) 321-2222 Lee’s Friends: Helping People Live with Cancer 7400 Hampton Blvd., Suite 201 Norfolk (757) 440-7501 Leukemia & Lymphoma Services 6350 Center Dr., Suite 216 Norfolk (757) 459-4670 National MS Society 760 Lynnhaven Pkwy., Suite 201 Virginia Beach (757) 490-9627 The Needs Network, Inc. 9905 Warwick Blvd. Newport News (757) 251-0600 National Alliance on Mental IllnessWilliamsburg Area P.O. Box 89 Williamsburg (757) 220-8535 National Alliance on Mental Illness-Norfolk Contact Lynn Martin Norfolk (757) 401-6318 Norfolk Community Services Board 225 W. Olney Road, Room 1 Norfolk (757) 664-6670 Peninsula Agency on Aging 739 Thimble Shoals Blvd., Suite 1006 Newport News (757) 823-1600 312 Waller Mill Road, Suite 105 Williamsburg (757) 345-6277 Peninsula Institute for Community Health 1033 28th St. Newport News (757) 591-0643 Peninsula Pastoral Counseling Center 707 Gum Rock Court Newport News (757) 873-2273


Protect Our Kids P.O. Box 561 Hampton (757) 727-0651

St. Mary’s Home for Disabled Children 6171 Kempsville Circle Norfolk (757) 622-2208 Sarcoidosis Support Group/Charity #teamandreafight llc (757) 309-4334 The Sarah Bonwell Hudgins Foundation 1 Singleton Dr.Hampton (757) 827-8757 Senior Center of York 5314 George Washington Memorial Highway. Yorktown (757) 890-3444 Senior Services of Southeastern Virginia 5 Interstate Corporate Center 6350 Center Dr., Suite 101 Norfolk (757) 222.4509 Susan G. Komen Tidewater 6363 Center Dr. Suite 205 Norfolk (757) 490-7794 United Way 1182 Fountain Way Suite 206 Newport News (757) 873-9328 5400 Discovery Park Blvd., Suite 104 Williamsburg (757) 253-2264 The Up Center 1805 Airline Blvd. Portsmouth (757) 397-2121 222 W. 19th St. Norfolk (757) 622-7017 VersAbility Resources 2520 58th St. Hampton (757) 896-6461 VA Medical Center 100 Emancipation Dr. Hampton (757) 722-9961 We Promise Foundation 5700 Cleveland St. Suite 101 Virginia Beach (757) 233-7111 OBSTETRICS & GYNECOLOGY Williamsburg Obstetrics & Gynecology 500 Sentara Circle, Suite 105 Williamsburg (757) 253-5653


ONCOLOGY The Paul F. Schellhammer Cancer Center- a division of Urology of Virginia 229 Clearfield Ave. Virginia Beach (757) 457-5177 Virginia Oncology Associates 725 Volvo Pkwy, Suite 200 Chesapeake (757) 549-4403 3000 Coliseum Dr., Suite 104 Hampton (757) 827-9400 1051 Loftis Blvd., Suite 100 Newport News (757) 873-9400 5900 Lake Wright Dr. Norfolk (757) 466-8683 5838 Harbour View Blvd., Suite 105 Suffolk (757) 484-0215 2790 Godwin Blvd., Suite 101 Suffolk (757) 539-0670 1950 Glenn Mitchell Dr., Suite 102 Virginia Beach (757) 368-0437 500 Sentara Circle, Suite 203 Williamsburg (757) 229-2236 OPTOMETRY & OPHTHALMOLOGY Retina & Glaucoma Associates 113 Bulifants Blvd., Suite A Williamsburg (757) 220-3375 ORTHOPEDICS & SPORTS MEDICINE Hampton Roads Orthopaedics & Sports Medicine 730 Thimble Shoals Blvd., Suite 130 Newport News (757) 873-1554 5335 Discovery Park Blvd., Suite B Williamsburg (757) 253-0603 Orthopaedic & Spine Center 250 Nat Turner Blvd. Newport News (757) 596-1900 Tidewater Orthopaedic Associates 901 Enterprise Parkway, Suite 900 Hampton (757) 827-2480 4037 Ironbound Road Williamsburg (757) 206-1004


PHYSICAL THERAPY & REHABILITATION Bon Secours In Motion Physical Therapy 13609 Carrollton Blvd., Suite 15 Carrollton (757) 238-2690 235 Hanbury Road East Chesapeake (757) 391-7660 2613 Taylor Road, Suite 102 Chesapeake (757) 465-7651 1416 Stephanie Way, Suite A Chesapeake (757) 391-7676 5 Armistead Pointe Parkway Hampton (757) 224-4601 14703 Warwick Blvd., Suite B Newport News (757) 947-1230

4677 Columbus St., Suite 201 Virginia Beach (757) 463-2540

730 Thimble Shoals Blvd., Suite 130 Newport News (757) 873-1554

250 West Brambleton Ave., Suite 100 Norfolk (757) 938-6608

1817 Laskin Road, Suite 100
 Virginia Beach (757) 437-0471

Orthopaedic & Spine Center Physical Therapy 250 Nat Turner Blvd. Newport News (757) 596-1900

154 E Little Creek Road Norfolk (757) 797-0210

1253 Nimmo Parkway, Suite 105 Virginia Beach (757) 943-3060 101 Long Green Blvd. Yorktown (757) 952-1900 Comber Physical Therapy and Rock Steady Boxing (Parkinson’s Program) 5388 Discovery Blvd., Ste 100 Williamsburg (757) 903-4230

2 Bernardine Dr. Newport News (757) 886-6480

201 Bulifants Blvd., Ste B Williamsburg (757) 229-9740

7300 Newport Ave., Suite 300 Norfolk (757) 217-0333

Dominion Physical Therapy & Associates, Inc. 304 Marcella Road, Suite E Hampton (757) 825-9446

885 Kempsville Road, Suite 300 Norfolk (757) 955-2800

466 Denbigh Blvd. Newport News (757) 875-0861

930 W. 21st St. Suite 105 Norfolk (757) 738-1500

729 Thimble Shoals Blvd., Suite 4-C (Pediatrics) Newport News (757) 873-2932

5553 Portsmouth Blvd. Portsmouth (757) 465-7906 3300 High St., Suite 1-A Portsmouth (757) 673-5689 4900 High St. West Portsmouth (757) 483-4518 5838 Harbour View Blvd. Suffolk (757) 673-5971 1417 North Main St. Suffolk (757) 934-3366

301 Riverview Ave. Norfolk (757) 963-5588 500 Rodman Ave., Suite 3 Portsmouth (757) 393-6119 5701 Cleveland St., Suite 600 Virginia Beach (757) 995-2700 Hampton Roads Orthopaedics & Sports Medicine

Pivot Physical Therapy 4020 Raintree Road, Suite D Chesapeake (757) 484-4241 135 W. Hanbury Road, Suite B Chesapeake (757) 819-6512 927 N. Battlefield Blvd., Suite 200 Chesapeake (757) 436-3350

2007 Meade Pkwy. Suffolk (757) 539-6300 2004 Sandbridge Road, Suite 102 Virginia Beach (757) 301-6316 1745 Camelot Dr., Suite 100 Virginia Beach (757) 961-4800

1580 Armory Dr., Suite B Franklin (757) 562-0990

4624 Pembroke Blvd. Virginia Beach (757) 460-3363

6970 Fox Hunt Lane, Gloucester (804) 694-8111

100 Winters St., Suite 106 West Point (757) 843-9033

2106 Executive Dr. Hampton (757) 838-6678

156-B Strawberry Plains Road Williamsburg (757) 565-3400

9 Manhattan Square, Suite B Hampton (757) 825-3400 7190 Chapman Dr. Hayes (804) 642-3028 751 J Clyde Morris Blvd Newport News (757) 873-2123 612 Denbigh Blvd. Newport News (757) 874-0032 12494 Warwick Blvd. Newport News (757) 599-5551 6161 Kempsville Circle, Suite 250 Norfolk (757) 965-4890



204 Gumwood Dr. Smithfield (757) 357-7762

7151 Richmond Road, Suite 101 Williamsburg (757) 345-0753 4125 Ironbound Road, Suite 100 Williamsburg (757) 220-8383 Tidewater Orthopaedic Associates 901 Enterprise Pkwy, Suite 900 Hampton (757) 827-2480 4037 Ironbound Road Williamsburg (757) 206-1004


Ambulatory Foot & Ankle Center Calvin H. Sydnor IV, DPM, FACFAS Earnest P. S. Mawusi, DPM, FACFAS 1618 Hardy Cash Dr. Hampton (757) 825-5783 UROLOGY The Devine-Jordan Center for Reconstructive Surgery & Pelvic Health — a division of Urology of Virginia 225 Clearfield Ave. Virginia Beach (757) 457-5110 Urology of Virginia 4000 Coliseum Dr., Suite 300 Hampton (757) 457-5100 7185 Harbour Towne Pkwy., Suite 200 Suffolk (757)457-5100 2202-A Beechmont Road, South Boston (434)333-7760 400 Sentara Circle, Suite 310 Williamsburg (757) 345-5554 The Paul F. Schellhammer Cancer Center – a division of Urology of Virginia 229 Clearfield Ave. Virginia Beach (757) 457-5177

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Urology of Virginia Physical Therapy 225 Clearfield Ave. Virginia Beach (757) 466-3406








The revamped Hollydazzle now features a music and light show on each of the 25 nights. Dec. 1, 8 and 15 will feature special "North Pole Nights" with entertainment and activities starting at 5 p.m. WHEN: 6-10 p.m. WHERE: City Center at Oyster Point, Newport News $$: Free CONTACT:



Start with caroling around a beach bonfire, enjoy a musical performance by the Fifes & Drums of Yorktown and watch the boats make their way down the York River in a dazzling show of lights. Participants are asked to bring flashlights to navigate. WHEN: 6-8:30 p.m. WHERE: Yorktown Beach $$: Free CONTACT: 757.890.4970 or calendar.aspx



Celebrate a Miracle on DoG Street at this parade featuring a variety of floats, bands, organizations and more. May the theme promote a vast array of miracles of the holiday season, from the smallest kindness to large and amazing things. WHEN: 9 a.m. WHERE: Richmond Road from Brooks through Merchant’s Square $$: Free CONTACT:



Celebrate the holidays with the Hampton Roads Civic Ballet’s annual production of the Nutcracker. Join Clara and her Nutcracker prince on their magical journey through the enchanted snowy forest. A family friendly Christmas tradition you do not want to miss! WHEN: 7 p.m. Sat.; 3 p.m. Sun. WHERE: Dr. Mary T. Christian Auditorium, TNCC, Newport News $$: $8-12 CONTACT:



Join Colonial Williamsburg for this special day by strolling the Historic Area and viewing all the unique decorations. Enjoy musical performances on multiple stages throughout the Historic Area and simultaneous fireworks displays from the Capitol, the Magazine and the Palace. WHEN: 4-7:30 p.m. WHERE: Colonial Williamsburg $$: Free CONTACT: calendar/grand-illumination



Enjoy the sights, smells and sounds of Christmas as you wind your way through the world’s most beautiful theme park in this exciting 8K run through the wonderfully decorated Christmas Town. Kids can run a half-mile with the Chick-fil-A cows. WHEN: 8 a.m. Fun Run; 8:30 a.m. 8K WHERE: Busch Gardens Williamsburg $$: $35-60; Fun Run $10 CONTACT:



Tie jingle bells to your shoelaces and don your favorite holiday costume for the Arthritis Foundation’s annual Jingle Bell Run. This festive 5k Run/Walk also has a kid’s 1-mile Fun Run. Proceeds go to raise funds and awareness to cure America’s No. 1 cause of disability. Dogs welcome, too! WHEN: 8:15 a.m. same-day registration; 5K starts at 9 a.m. WHERE: Mt. Trashmore, Virginia Beach (2nd); Mariner’s Museum & Park, Newport News (8th) $$: $15-75 CONTACT: Email, call 703-3001589 or visit



The Peninsula's largest illuminated parade! Join us for an evening of enchantment as you view the creative floats, listen to the high school bands, salute the military marching units and exciting drill teams and wave at the beauty queens. The parade ends with Santa Claus. WHEN: 7 p.m. WHERE: Downtown Hampton $$: Free CONTACT: 757-727-8311



Get your holiday shopping done and enjoy a day of fun! Children’s activities include colonial crafts, holiday music and rides on the Polar Express. Parade begins at 1:30 p.m. led by the Fifes & Drums of Yorktown. Decorating tips and ornamentmaking workshops available. WHEN: 9 a.m.-3 p.m. WHERE: Riverwalk Landing, Yorktown $$: Free admission CONTACT: 757.890.3500 or www.visityorktown. org/225/Market-Days



The Olde Towne Music Festival features strolling carolers, featured performers and children’s activities. Other highlights include a children's parade, which begins at 10 a.m, and fire pits for roasting marshmallows. CALENDAR


WHEN: 11 a.m.-3 p.m. WHERE: High Street, Portsmouth $$: Free CONTACT: december-2018/



Festivities begins at 6 p.m. with the boat parade setting sail at 7 p.m. Join Santa aboard the Miss Hampton II tour boat (call 757-722-9201 to register) or hear a bedtime story by Santa. WHEN: 6-9 p.m. WHERE: Downtown Hampton waterfront $$: Contribution of unwrapped toy for Toys for Tots CONTACT: lighted-boat-parade



Are you feeling Naughty or Nice? Choose a Santa suit or race shirt to wear for this festive 5-mile race at the Virginia Beach Oceanfront, which goes along the boardwalk past the holiday lights. Winner of the 2016 Guinness World Record for World's Largest Santa Run. WHEN: Rudolph's 1K on the 14th, 6:15 p.m.; 5 Miler on the 15th, 4:30 p.m. WHERE: Virginia Beach Convention Center $$: $20-50 CONTACT:



Sir George Yeardley, Virginia's Governor in 1620, invites you to an early Virginia Christmas celebration complete with a seasonal bonfire, caroling, dancing and firing of the Christmas guns. A unique opportunity to see Jamestowne aglow with firelight and experience early English Christmas traditions. WHEN: 6 & 7:30 p.m. WHERE: Historic Jamestowne $$: $18 CONTACT: calendar/2018-12-15/



Drive through the Norfolk Botanical Garden’s 25th annual light show for a magical holiday experience. The garden is transformed into a winter wonderland bringing the four seasons to life. WHEN: 5:30-10 p.m. WHERE: Norfolk Botanical Garden $$: $24-30 per car CONTACT:



Complete all three puzzles correctly for a chance to win* a $15 gift card to Panera! Snap a photo of this page and email it to, or tear this page out and send it by mail to:


The Health Journal 4808 Courthouse St., Suite 204 Williamsburg, VA 23188

O Winner announced in our next issue in the Inbox. See bottom of page for submission deadline and details.



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holidays garland marshmallow chimney Christmas

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lights Santa stocking Hanukkah cocoa

giving reindeer Kwanzaa cider jolly

Rudolph tree fire holly present

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Profile for Health Journal

Health Journal - December 2018  

Inspiration for Better Living

Health Journal - December 2018  

Inspiration for Better Living