VIP
HEALTH & BEAUTY
QUARTER 4 | ISSUE 1 | 2018
Keeping Your
PERK UP + LISTEN Breast Cancer and Early Prevention
in the Digital Age
FASHION’S BFF
REVERSE + RENEW
The Little Black Dress
KIDS SAFE
MINIMIZING THE EFFECTS OF
SUN DAMAGE
Women’s Health ISSUE
4TH QUARTER 2018 • 1
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2 • VIP HEALTH & BEAUTY
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TABLE OF CONTENTS
ISSUE ONE
08. FEATURE: PARTNERS IN PINK 13. FIT & FAB | CHEERS TO THE HAPPIEST OF HOLIDAYS 18. BEAUTIFUL TRUTH | REVERSE + RENEW: MINIMIZING THE EFFECTS OF SUN DAMAGE 21. WEEKEND GETAWAY | LUXURY LODGING: THE CHANTICLEER INN BED & BREAKFAST 26. JUNIOR VIPS | HEALTHY HABITS WITH THE ELF ON THE SHELF 28. LIVING THE RUNWAY | FASHION’S BFF (THE LITTLE BLACK DRESS) 32. MAN CAVE | FITNESS ROUTINES FOR THE TRAVELING MAN 36. TAKE TIME FOR LIFE | THE SEASON OF SANITY 39. NOSH + NOURISH | WHAT’S PLATING IN 2019 44. JUNIOR VIPS | HEALTH SCREEN: KEEPING YOUR KIDS SAFE IN A DIGITAL AGE 47. ENTERTAINING | HOLIDAY MOCKTAIL RECIPES 49. THE DOC IS IN | PERK UP & LISTEN: BREAST CANCER AND EARLY PREVENTION 4TH QUARTER 2018 • 5
Letter from Your VIP Health & Beauty Team For the past three years, we here at VIP have had the privilege of being part of the Clarksville, Hopkinsville, Fort Campbell & Cadiz-Trigg County communities, covering events and local businesses in a way that we feel has really helped you, as our readers, get to know the people you live and work with every day just a little bit better. In creating that relationship, we hope that you’ve come to feel we’re also a regular part of your world, as well, and we hope that you’ll continue to welcome us as we launch this new publication. With that said, we’re excited to introduce you to VIP Health & Beauty, a magazine focused on health, beauty, wellness, and—well, just plain living life in a way that makes you feel happy and whole, both in your own skin and in your family as well as in the world around you. These pages will be dedicated each quarter to covering the topics that matter most to you—at home, at work, at play. Everything that feeds into your life is important to us, and we’re committed to presenting pieces that will be relevant to the way you’re living life and trying to create a healthier future. From the things that your kids are facing to the health issues that might pop up on your radar to the trending beauty tips and everything in between, VIP Health & Beauty will discuss it all, and we’re excited to be doing it in a way that’s interesting and fresh. As our first issue in the last quarter of 2018, we’re covering breast health awareness and the importance of keeping it relevant all year long. Read on about some amazing women who have fought the battle and won, and take heart in the fact that there really is hope for health in the future. We’ve also got some great advice on keeping your kids safe in this tech-crazed age of social media as well as some fantastic tips on how to stay sane during the holiday hype. Love a great cocktail? We’ve got healthy mocktails that will feel like major indulgences, and our piece on the LBD might just inspire you to raise a glass and say cheers to the idea of finding your own perfect little number in black to get you through all the upcoming festivities and beyond. With the new year coming up, we’ve also got a cheat sheep on what’s being forecast as trends in the food world for 2019, so read up and get ready to think about what might be on your plate in the days ahead. Speaking of the new year…keep your eye our for Issue 2—New year, New You—to be released in January. We’ll have an entire issue devoted to getting you ready for the new year, feeling at your healthiest and most beautiful and ready to take on whatever challenges might come your way. Welcome to the issue, and thank you for your support in getting this new publication launched—we’re excited to begin this journey with you and can’t wait to see what the future has in store!
Ashley
Kellie
Liesel
Darcus
ASHLEY MYNATT
KELLIE GUNDERMAN
LIESEL SCHMIDT
DARCUS BRANHAM
PUBLISHER
CREATIVE DIRECTOR
STAFF WRITER
MARKETING CONSULTANT
6 • VIP HEALTH & BEAUTY
4TH QUARTER 2018 • 7
Story by Liesel Schmidt + Photography by Lucas Ryan Chambers
FEATURE
PARTNERS IN PINK
Cancer changes you forever, so it’s important to focus on the good—in whatever ways you can. Amy Miles 8 • VIP HEALTH & BEAUTY
Breast cancer is one of those insidious diseases that touches each of us at some point, whether directly or on the fringes of our lives. Despite somewhat daunting statistics, research advances have improved the futures of women diagnosed with breast cancer, and survival rates are steadily increasing. Even with as much research and progress as has been made in both treating and curing the disease, however, a breast cancer diagnosis is still a serious, scary thing; and science still has quite a way to go. As a reminder of this continuing battle, the month of October seems to be enrobed in pink, bearing a reminder of those women who have become soldiers in the battle against this disease, women whose daily lives have been attacked by this quiet enemy. Standing with them, watching and waiting and praying, are their friends and families––relationships fundamentally and permanently altered during each step of diagnosis and recovery—and these are the people who cheer them on as they fight. For those who lose that
TWO TIME SURVIVOR
Brenda Watts
SURVIVOR
Judy Etheridge
battle, these are the people who carry their memories in their hearts and try to honor them in their own lives. And whether you’re a breast cancer survivor yourself or have been affected by a loved one’s diagnosis, that is a story that needs to be told, one that needs to be shared. In doing so, the fight is continued as communities band together to raise funding for research and offer one another support; and it is events like Amity Salon’s Breast Cancer Awareness Event on October 19 that shed yet one more light on the need to continue the progress forward even as we look back at the previous struggles.
SURVIVOR
The daughter of a breast cancer survivor, DeRose might not have faced the diagnosis herself, but she certainly felt the fear as she watched her mother battle the disease and undergo a double mastectomy with reconstructive surgery. “Our relationship really changed, and our roles almost seemed to reverse because I became more of the mom to her and she became more of the person who needed care,” DeRose recalls. “It was certainly a struggle for all of us, and I watched her go through depression for what I refer to as a ‘black-out year’ in my life; but in the end, family, friends, church, and God got us through it. And now, she’s been cancer free for nine years.”
Amy Miles
The event itself was created to honor the courage and strength of the people who have willingly shared their stories with their community in Clarksville in addition to raising money for the Breast Cancer Research Foundation both through a portion of the sales of Aveda’s Hand Relief lotion as well through donations. Leading up to the event, various women—and even men—wrote in and shared their touching stories when owner Tony DeRose put out the call on the salon’s social media feed; and six of those letters were featured in weekly posts on Facebook, offering stories of hope, healing, and sometimes grief—but never without a reminder of how love makes all the difference. “We really wanted to show support for women who are going through these tough times, to offer them a reminder that there are others who understand and can relate and who are willing to talk to them and offer encouragement,” says DeRose, whose own story was the first shared on the Facebook feed.
AMITY SALON’S BREAST CANCER AWARENESS EVENT ON OCTOBER 19 WAS CREATED TO HONOR THE COURAGE AND STRENGTH OF THE PEOPLE WHO HAVE WILLINGLY SHARED THEIR STORIES WITH THEIR COMMUNITY IN CLARKSVILLE IN ADDITION TO RAISING MONEY FOR THE BREAST CANCER RESEARCH FOUNDATION. 4TH QUARTER 2018 • 9
Nine years after her own story began, DeRose’s mom Judy Etheridge recalls the way her double mastectomy left her feeling a loss of femininity and spiraled her into a deep depression before she finally found the strength to fight. “When I looked down to see the bandages, I felt very empty and emotional…I had to have therapy, and during it all, my family and friends and church family showed me so much love and faith.” After discussing things with a few experts and seeking the help of a surgeon to handle her reconstruction, Etheridge found a reason to hope she would feel normal and whole again. And while the physical change was certainly something to hold on to, it was the faith, support, and love that truly changed her and gave her the greatest reasons to fight. “My journey totally made me feel and see so much more for my life and had a big change on my faith and me…and I see how precious life is.” Proving that breast cancer truly does require a united front, Etheridge’s husband, Bobby Etheridge, faced his own struggle as he dug in deep to be a source of strength for his wife when she was diagnosed in 2009. “I had to stay positive and upbeat for my wife and be the rock she needed to make it one day at a time,” he says. “During all this, your feelings are like a roller coaster…but you still have to be strong and put on a brave face so that your partner can draw on
My journey totally made me feel and see so much more for my life and had a big change on my faith and me…and I see how precious life is.
Judy Etheridge
that positive energy. You have to keep telling them that everything is going to be okay and not to worry because you’re with them and you love them and will always be there for them.” Now nine years later, the couple is living to their fullest, and Bobby has come to “cherish every moment together that we have left on this earth.”
10 • VIP HEALTH & BEAUTY
Cherishing her own six years of being cancer-free, Mary Ann Leath’s two daughters were regular clients at Amity who shared the stress and heartache of their mother’s recent diagnosis one day during a routine cut and styling session. After entrusting the news with DeRose and hearing her own story of watching her mother fight the disease, Leath’s youngest asked if the two women
could meet and the story she now tells is a testament to just how much it means to have love, support, and faith in your corner. “I gained a sense of understanding and became more mature in my relationship with God; and I saw love and support from my mom, husband, and daughters that kept me full of love and amazement. Their strength and consistent love and understanding surpassed
I gained a sense of understanding and became more mature in my relationship with God; and I saw love and support from my mom, husband, and daughters that kept me full of love and amazement. Their strength and consistent love and understanding surpassed anything I knew could exist.
Mary Ann Leath anything I knew could exist.” Having gone through a double mastectomy as well as reconstructive surgery, Leath feels that she has learned to take nothing in life for granted. With two years living cancer-free behind her, longtime Amity client Amy Miles can now look back on her diagnosis with a sense of celebration and triumph, though she admits that she went through a time of shock that left her almost unnaturally calm during the entire process—a response that she credits largely to the trauma response training she had recently received after her own mother was diagnosed with the disease. Once her cancerous cells were found, Miles had a lumpectomy followed by reconstruction surgery that returned her to “being perky again,” and now she willingly shares her story with anyone who needs to hear. “Cancer changes you forever, so it’s important to focus on the good in whatever ways you can,” Miles says. When you’ve already gone through a cancer diagnosis and remission once, receiving the news again can make focusing on the good a hard thing to do—especially when you’ve just come through a bitter divorce and are raising two children on your own. But for two-time survivor Brenda Watts, the good came in the support she received from the men and women with whom she worked, coworkers whose love and dedication far surpassed a mere workplace relationship into one that drew them as close as family. “I cannot express the gratitude I have for them,” she says now, cancer-free for eight years with breast cancer and all that came with it—the medication, the hair loss, and the emotional turmoil—in her “rearview mirror.” And while it may not always be convenient, Watts cannot champion enough the importance of having a regular mammogram.
As scientific research has repeatedly shown, mind and body are intrinsically linked, and what affects one very deeply affects the other. It only makes sense, then, that having love and support during the challenging, painful, uncertain days following a breast cancer diagnosis can have immense impact on the entire process. It is the greatest hope of these women––and women all over the world just like them––that their stories, their messages of hope, their testaments of triumph, will inspire and minister and offer comfort that they are not alone. They can fight the fight and win.
“I had to stay positive and upbeat for my wife and be the rock she needed to make it one day at a time.” BOBBY ETHERIDGE
HUSBAND OF A SURVIVOR 4TH QUARTER 2018 • 11
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FIT + FAB
CHEERS TO THE HEALTHIEST OF HOLIDAYS Story by Liesel Schmidt If you’re anything like me, you’ve noticed that the fat pumpkins that have been in residence are looking a little…tired… the end of their lifespan as decorative ornamentation migrating toward a more tasty destination as they make themselves visitors to our plates—albeit quite temporary ones, as once those outsized specimens of harvest time happiness are fated to become casseroles, soups, breads, muffins, and—who could forget—pies of all shapes, sizes, and flavor variations that make them absolutely irresistible. And the minute they’ve hit the plate, it’s game over. Lights out, you’re done. So what does that mean for your diet? 4TH QUARTER 2018 • 13
If you plan well, it doesn’t have to mean anything. And despite the fact that this time of holiday gatherings that starts with Thanksgiving and runs until New Year’s with the crazy-eyed enthusiasm and reckless abandon of a kid who’s just raided his Trick or Treat stash, those everproliferating (how do they DO that, anyway?) social commitments that seem to require stuffing your face with the goodies tempting you at every turn don’t have to be the thing that brings all of your fitness and healthy eating goals to a screeching halt.
teensy-tiny little slip-up, it can be easy to throw your hands up in the air and just give up until New Year’s, when you will (once again) start the litany of resolutions involving diet, exercise, and all other things that leave you feeling inadequate when you find that you’ve failed to keep them.
Naturally, you will be tempted. Even if you have willpower that would impress a saint, the holidays as a whole are rife with temptation— the dinners, the hors d’ouevres, the desserts, the drinks. All of them make your mouth happy, but giving in can leave you riddled with guilt. And once you start down the path of beating yourself up for one thing, one
you sane enough for all the craziness, plus it’ll keep your weight in check— you know, for the goodies that you DO indulge in.
14 • VIP HEALTH & BEAUTY
One major thing that will keep you on track is sticking to your routine. If you’re working out regularly and waking up at a certain time, keep on keepin’ on. It’s important to maintain those good habits because it’ll keep
As adults, drinks are a huge trap that we fall into, and that can be a fact at any time of year. But more’s the temptation when you’re surrounded by fun seasonal drinks like eggnog,
spiced hard cider, martinis, and wine, but remember that just because you’re not chewing it doesn’t mean there’s not a calorie count that can wreak havoc on your waistline. Indulging in them is not a complete no-no, but you should limit your intake and balance it all out with enough water to stay properly hydrated and prevent the killer hangover you can’t afford to have tomorrow. Caving in to some of your holiday cravings is fine if you do it in moderation. Choose one thing each
day to keep you from going insane at the cookie table or losing your youknow-what when you’re standing nose to nose with a parade of pies that all look too good NOT to sample. (You wouldn’t want to hurt anyone’s feelings, now would you?) Limit yourself and savor the one thing you’ve chosen rather than inhaling it and foraging for more.
If you’re heading out to a party, curb your enthusiasm for the plethora of edibles you’re about to be faced with by eating a small, healthy meal beforehand. If you’re not hungry when you get there, you’ll be less inclined to park yourself near the snacks or hunt down the cater waiters for something to “nibble” on. Over and over again. Think protein and fiber, since both are filling and will fight off your need to nosh. Staying focused on your goals during the crazies that come with holiday travel, weird schedules, and stress can be hardest when it comes to your fitness routine. But exercise is good for the mind, body, and soul, so maintain your exercise schedule and go out for that run or hit the gym the same way you would any other day of the year.
so that you don’t put yourself through the wringer if you slip up. The more positive you stay mentally, the better equipped you’ll be not to cave into temptation. Whatever your holiday season holds in store, remember that staying on track doesn’t mean you have to feel like the Grinch stole your joy. Just be wise and celebrate with your health in mind, and you’ll definitely have a reason to be full of cheer.
Make an eating plan each day and stick to it. Start off on the right foot by setting some specific limits that still allow you some enjoyment, like giving yourself the freedom to have a single cookie at each party or one lighter cocktail instead of the calorie-laden kind. And remember that a bad day (or more) isn’t the end of things. Stay positive about the healthy habits you do have 4TH QUARTER 2018 • 15
F O O D
D R I V E
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W H O C A N HE L P
Churches, businesses, schools, individuals, and civic organizations by having a food drive.
To participate: Call Loaves & Fishes 931.645.9020 or email patricia@loavesandfishestn.org
Watch for the Loaves & Fishes Jingle Bell Food Truck on Sat urdays durin g the months o f November and Decemb er. 10 A.M. - 4 P.M . 16 • VIP HEALTH & BEAUTY
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2019 ISSUE
now
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4TH QUARTER 2018 • 17
BEAUTIFUL TRUTH
REVERSE + RENEW:
MINIMIZING THE EFFECTS OF SUN DAMAGE Story by Liesel Schmidt
While spending time out in the sun has long been a perk of summer, the warmth of those glorious rays that you so love to feel on your skin is doing more than just giving you an
there are a number of ways to help mitigate that damage. Treatments and products are being newly introduced all of the time—some more effective than others, of course—but whatever
occasions when you’re not going out to spend an extended period of time in the sun, it’s still important to apply sunscreen with a high SPF and broadspectrum UVA/UVB on any age
enviable tan. And far more than any compliments you’ll bask in the glow of receiving, the regret you’ll feel as your skin begins to show the deep damage of the sun is something that should make you a proponent of sunscreens and other methods of protecting your beautiful skin from the ravages of the rays.
the type of issue and whatever the type of skin you have, there’s a way to give the sun a run for its money and restore the health and beauty of your skin.
spots you have. This helps prevent existing age spots from darkening and becoming more noticeable. Summer might be over now and you might not be getting the same amount of sun, but it’s still important to use lotions with sunscreen in them because most damage to the skin is the result of casual or incidental sun exposure.
Unfortunately, it’s not always a matter of preventing sun damage— it’s a matter of reversing the effects of sun damage that’s already happened. We’re all guilty of it—not slathering ourselves with lotion before we go out for a day at the beach or wearing less than an ideal amount of protection of any kind when we’re not in the shade. But even indirect sunlight that streams in the car window can accumulate over time to cause leathery skin, age spots, wrinkles, and premature aging. Regardless of the reason for your own personal sun-damaged skin,
18 • VIP HEALTH & BEAUTY
Age spots and freckles are often a big indication of sun damage that’s taken time to come out and play. Even on
For treatment of pre-existing spots, retinol-based products are especially effective as they work by increasing skin cell turnover, which has the happy result of fading the spots. We’ve all seen how leathery-looking the skin looks on someone who’s spent decades in the sun without ever once giving a sideways glance at a bottle of sunscreen. But even if you’ve tried to be careful, it’s not always possible to avoid the full strength of the sun. There are those unexpected
cause skin that looks leathery and dry. Using a high SPF broad-spectrum sunscreen is key in preventing further damage, but moisturizing is also an essential tool for keeping skin looking soft and smooth. Use rich, moisturizing cleansers and follow up application with a healthy dose of nourishing moisturizers. Also try using a smoothing scrub two to three times a week to help slough off the dry, dead skin. Your complexion will appear brighter and become softer, smoother, and more radiant.
outings to the park, the walks from store to store while you’re hitting the summer sales, the long and leisurely lunches out on the patio of the area’s trendiest restaurant. Whatever the reason for your over-exposure to the sun, you can end up with the unfortunate effects staring you back in the mirror as it all accumulates to
If all of your time in the sun has left you with more extensive damage than can be relieved through product use and a few healthier habits, try chemical peels. For the treatment of older, medium-depth spots, chemical peels that include ingredients such as trichloroacetic acid (TCA) or glycolic acid superficially wound the skin to
initiate the body’s natural healing reaction to expel dark pigment. Newer sunspots on very pale complexions can be treated in a single TCA treatment though most people require three to four appointments, plus one to two follow-up treatments annually to maintain the effects. Lasers are also an effective method to treat sun damage though they do require a recovery period of about a week. On the downside, you may look sunburned and experience peeling, but over time, the texture of your skin will improve. So will the appearance of fine lines and other signs of sun damage. No matter your true age, sun safety is important to keeping your skin looking healthy and youthful. But even if you’re starting to notice the effects of too much time out in the sun, you still have options for returning some of the radiance and healthy tone of your skin, so talk with your dermatologist to find the perfect solution for you.
ASK THE DOC Want a specialist’s advice? Dr. Kimberly Lehman of Lehman Advanced Dermatology in Clarksville, Tennessee has a few recommendations: CHEMICAL PEELS: “Chemical peels give skin a more brilliant, smooth, and even appearance and require minimal downtime.” LASER GENESIS: “I recommend the excel V laser, which utilizes different wavelengths to take care of any unwanted redness or brown spots that may be a result of too much sun exposure,” says Lehman. “Typically, patients require multiple treatments to achieve their goals.” MICRONEEDLING: “Microneedling is a great option for the treatment of fine lines and unwanted brown spots and is especially effective in improving skin texture. During this procedure, tiny needles are used to create controlled micro-injuries to the skin in order to produce collagen and elastin. The skin’s repair process results in a more even skin tone and texture.” RETINOLS: “Products with the ingredient retinol help with improvement of fine lines as well as the evening of skin coloration, smoothing skin texture, and increasing overall brilliance.”
DR. KIMBERLY LEHMAN 4TH QUARTER 2018 • 19
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WEEKEND GETAWAY
LUXURY LODGING THE CHANTICLEER INN BED & BREAKFAST ON LOOKOUT MOUNTAIN Story by Lyda Kay Ferree, The Southern Lifestyles Lady Photography courtesy of the Chanticleer Inn Bed & Breakfast
Perched high atop Lookout Mountain (pop: 5000 year round) sits the Chanticleer Inn Bed & Breakfast, which combines the ambiance of yesteryear with the comfort and amenities of today. It is the ultimate in mountain southern hospitality, just 10 minutes from downtown Chattanooga. Located at 1800 feet above sea level, The Chanticleer Inn Bed & Breakfast, which has been a proud member of the Select Registry since 2003, sits with distinction high atop Lookout Mountain on a beautiful plateau that borders Tennessee, Georgia, and Alabama.
Built in 1927 and operated as a B&B since 1930, the inn underwent extensive renovations in 2002 and in subsequent years. Its hospitable new owners, Michael and Teresa Turner, purchased the inn in January of this year. The Turners moved to Lookout Mountain from Atlanta. “We looked at 10 or 12 properties of various styles,” said Michael. “In the end we decided on Chanticleer because it is two hours from Atlanta, a good location, great surroundings and activities. We thought it was a perfect fit for us!” 4TH QUARTER 2018 • 21
The Inn and the 17 guest rooms are nestled around the Inn’s courtyard, swimming pool, fire pit and Bocce court. All rooms have a private bath, individual central heat and air, DVD player, flat screen TV with cable, and Wifi covers the entire property. Some rooms also feature a private patio, fireplace and/or whirlpool or steam shower. My guest cottage had an English cottage exterior, but the interior has a Country French influence. The coziness of my guest room was welcome on a dreary, rainy day. It is decorated in pale greens and reds, and the furnishings include a King bed with a carved mahogany headboard, hardwood floors, bedside tables, upholstered chairs, and a writing desk in a nook. Upon opening the door to my charming room I immediately saw (and enjoyed) a bag of decadent French macarons in the middle of the bed beside Chanticleer, the plush toy rooster. (Chanticleer means rooster.) A lovely vase of seasonal flowers was another special touch. In New Orleans we call these surprise gifts lagniappe meaning “something extra.” I visited the dining room of the charming inn where I enjoyed delicious pumpkin bread, homemade cookies, fresh fruit, hot tea and coffee. Desserts, cookies and seasonal drinks are served each afternoon and evening. I enjoyed the warmth of the fireplace on a chilly, rainy afternoon.
That evening my companion and I drove down the mountain to the Bluff View Art District, a favorite attraction in past years. First we visited Rembrandt’s coffee shop with its varieties of coffee and European pastries. Then we dined in the Bluff View Art District at the popular Tony’s restaurant, with its variety of Italian favorites. On my next trip, however, especially in inclement weather, I will stay on Lookout Mountain as by the time my dinner guest and I drove back to Chanticleer Inn on Lookout Mountain it was raining, dark and stressful with the tremendous amount of downtown construction. It would have been more relaxing to stay on Lookout Mountain and dine at The Canyon Grill or order Mr. T’s Pizza delivered to my door. With the pitter-patter of rain falling on my roof, I read and slept soundly, a rarity in my busy over-scheduled world.
22 • VIP HEALTH & BEAUTY
The following rainy morning on the sun porch I enjoyed a complimentary full breakfast featuring juice; coffee; avocado toast with a perfectly prepared poached egg; fresh fruit; sweet breads and cakes prepared daily. (The hot entrees change daily.) Weather permitting, the patio would be another delightful breakfast spot. Following breakfast I sat near the inn’s fireplace leisurely sipping hot coffee while scanning scrapbooks about the history of the inn, and I thumbed through a notebook of area restaurants. Then I browsed in the inn’s tiny (but charming) Hen House Gift Shop.
order chocolate covered strawberries, boxed chocolate truffles or fresh seasonal flowers. I did not want to leave Chanticleer Inn, but I was on a tight schedule. However, I took time to drive around the village to see the lovely mountaintop homes; churches; shops like Mountain Memories and Lookout Mountain Pottery; Market on the Mountain, a deli and wine shop; and two restaurants: Café on the Corner and The Canyon Grill; and Mountain Escape Spa.
According to Michael Turner, owner of the inn, the busiest season at the Chanticleer Inn is July/August, October and December. The inn offers several packages including a Garden Lights Package at Rock City across the road from the inn (Guests describe Rock City’s holiday lights as spectacular!; visit www.rockcity.com), and a Be My Valentine package for a romantic getaway. Guests may pre4TH QUARTER 2018 • 23
Built in the 1930s, The Chanticleer Bed & Breakfast offers the best location, atmosphere and service, and it is across the road from Rock City and 15 minutes from downtown Chattanooga. Stay above the clouds in a relaxing and romantic atmosphere that has been the favorite getaway for over 80 years. Experience the personalized family-owned and operated service that has kept the inn in first place in guest reviews for all of the Chattanooga and Lookout Mountain hotels and inns.
The Chanticleer Inn Bed & Breakfast 1300 Mockingbird Lane Lookout Mountain, GA 30750 Phone: (706) 820-2002 or toll free: 866-999-1015 Email: info@stayatchanticleer.com Website: www.stayatchanticleer.com Directions: Exit I-24 at the Lookout Mountain exit. Follow the signs to Rock City. Chanticleer Inn is located across the street, atop Lookout Mountain (10 minutes from Chattanooga, TN.) The inn will email you step-by-step directions from I-24 East (Nashville, Birmingham etc.) 24 • VIP HEALTH & BEAUTY
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Sunday, Dec. 2nd • 5pm
Tennova Healthcare Lobby • Clarksville, TN Love Lights A Tree is a special way to honor or remember loved ones in your life. Though proceeds from this “loving tree” event support the American Cancer Society, you are encouraged to honor or remember ANYONE who has touched your life.
Join us to light the tree in celebration of those we know & love.
ArcadiaClarksville.com 175 CHESAPEAKE LANE | CLARKSVILLE, TN 37040 931-919-2668
4TH QUARTER 2018 • 25
JUNIOR VIP’s
HEALTHY HABITS WITH THE ELF ON THE SHELF Story by Kellie Gunderman | Photos Courtesy of pinterest.com
If your elf hasn’t made his grand entrance yet, he will be arriving very soon! How do we know? We have a direct line to Santa, of course! And even though our elves can be a bit mischevious during the holidays, it’s important to recognize all of the moments when Elf On The Shelf leaves little (nonsubtle) hints about how we can all live our lives just a little bit merrier... and a little bit healthier!
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4TH QUARTER 2018 • 27
LIVING THE RUNWAY
FASHION’S BFF THE LBD (LITTLE BLACK DRESS)
Story by Liesel Schmidt
SIMPLICITY IS THE KEYNOTE OF ALL TRUE ELEGANCE
Coco Chanel 28 • VIP HEALTH & BEAUTY
4TH QUARTER 2018 • 29
It’s the essential piece, a so-called foundational item in the wardrobe of every well-prepared and oh-sostylish woman on the planet, and for good reason. Executed well, this ubiquitous presence in women’s closets can be dressed up or dressed down, worn in a multitude of ways for a myriad of occasions, and it’s been a graceful part of fashion since Coco Chanel debuted her Model T dress in 1926. To be accurate, Madame Chanel wasn’t the first to employ simple black dresses. She was, however, the one whose iterations made history, the one who seemed to know and appreciate the female form in a way that would achieve a simple frock with clean lines whose sheath-like shape seemed to empower its wearer with effortless elegance. Unlike so many other pieces, there is no complexity or adornment, no true distraction from the actual construction of the piece—the seaming, the draping, the fabric. The basic components that make it what it is. In that way, it relies on the wearer to become something special. And for that very reason, the little black dress—or LBD as it has become known—will far outlast any trend whose time on the runway is at the mercy of the whims of an ever-changing popular vote. Despite the fact that made their mark its soul, still very part of fashion. sleeve length—all culture’s perception heart of it all is still sheath designed so It is still the picture a simple piece that occasion to offer its to shine and walk in
times have certainly on the LBD, it is, at much an important Hemlines, necklines, have shown the effect of of propriety, but the very the same as the simple long ago by Chanel. of effortless elegance, transcends age and wearer the opportunity her own grace.
Currently trending, the runways are awash in LBDs whose inkiness offer up a variety of shapes, cuts, and fabric ranging from midis in lace to mini sheaths in satin. Among the top designs are tie-front black midis, minis with a sweetheart neckline, even daringly short black blazer-style dresses. Love something a little more modest? Button up a shirtdress with puff sleeves. For a more dramatic look, black fringe spaghetti-strap flocks give a nod to the flapper era, while asymmetric minis show confidence and a willingness to be a bit avant-garde. Ever elegant for evening, strapless styles bring a certain sexiness to the occasion that can be toned down or emphasized depending on accessories like jewelry and shoes. Whatever your own shape or personal style, there is an little black dress perfect for you, a piece whose presence in your wardrobe will offer you confidence to walk into whatever occasion comes your way. Have fun and be imaginative with the pieces you pair it with. Wear jewelry that’s unique to you and offers a glimpse of your inner flair. Slip into shoes that take your look to a whole new level. It’s your time to shine— and black is definitely your color.
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THE MAN CAVE
32 • VIP HEALTH & BEAUTY
FITNESS ROUTINES FOR THE TRAVELING MAN WORKING OUT ON-THE-GO Story by Donovan Wilde
Working out on the road can be challenging, but in the end, the biggest obstacle is yourself. 4TH QUARTER 2018 • 33
M
aintaining a fitness regimen can be difficult in your everyday life. While on-the-go it can be next to impossible. If you're only traveling for a few days (whether it be for business or for pleasure) you may be able to get away with taking a break from your scheduled fitness sessions. But what about for those longer stays? Or if your travel falls in the middle a train-up for a marathon or mere weeks before your best friend’s wedding? Fortunately, there are a few, easy ways to feed that need for physical training without overly disrupting your travel plans.
1. DO YOUR RESEARCH When traveling for business, whether it’s for a conference, a training, etc, you may not have the option of choosing your hotel. If you do, look for one with a gym or a pool. Most hotel gym facilities are not large, nor do they tend to have a wide selection of exercise equipment. However, something is always better than nothing. You should be able to judge from pictures on their website what will be available to you. If not, call. That's what Customer Service is there for.
2. BRING YOUR RUNNING/WALKING SHOES It doesn't matter if you travel for work or for a relaxing vacation; you will still be a guest in a new and exciting environment. So tie on those tennis shoes and venture out into the unexplored surroundings of your temporary home away from home. Trips to locations such as Gatlinburg, TN or Cincinnati, OH tend to provide vacationers/professionals with a challenging workout just from the amount of walking it requires to visit the popular sites. More of a runner? Check out when and where the locals running events are. They could lead you to feeling the sand beneath you bare feet as you jog the beautiful shores of Destin, Florida or right past Centennial Olympic Park - home of the 1996 Olympic games - in downtown Atlanta, GA. There’s nothing more inspiring than combining a great run with an engaging sightseeing tour!
3. BODY WEIGHT EXERCISES IN THE HOTEL ROOM No gym? No pool? Not much of a runner? No problem. There are plenty of exercises you can do right in your hotel room to help maintain your level of fitness using just your body weight. When I’m stranded, I like to focus on a few “oldies but goodies.” Push-ups, crunches, mountain climbers and squats are simple, yet effective exercises that can help you break a sweat in the morning,
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and get you out the door in time for whatever you have scheduled that day. Try this: Complete each exercise to the best of your ability for 20 seconds, then rest for 10 seconds. Continue this for four minutes for each exercise and complete 1-3 rounds (depending on your fitness level). *Always be sure to speak to your physician before beginning a strenuous workout routine, especially if that routine will begin while you’re alone in a hotel room. Safety first. Gains later.
4. EAT SMART WHEN YOU CAN No surprises here. You know what is healthy for you and what isn't. If you don't, you know where to find out. If you don't have a hotel room with a kitchenette then you may be forced to eat out more than you would like. Make smart choices. If you're on vacation and don't care (imagine vacationing in Italy) then by all means ignore this and enjoy yourself. Otherwise, a chicken salad vs. a big old slice of Chicago deep dish pizza may be your best bet. For extended stays in a hotel, try keeping a stash of health snack items on hand for quick and smart meals. Working out on the road can be challenging, but in the end, the biggest obstacle is yourself. Making excuses is easy, more so on the road. But planning ahead and implementing a few simple steps can make the difference, making you feel less guilty for ordering that second dessert.
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4TH QUARTER 2018 • 35
TAKE TIME FOR LIFE
THE SEASON FOR SANITY Story by Liesel Schmidt
S
oooo, it’s October and beginning with Halloween’s demand for costumes, candy, and various parties both of the adult and the kid-friendly variety, you’re starting up the track of the roller coaster that is the holiday season. Before the trick-or-treat candy is even gone, you’re having to think about Thanksgiving and all that comes with it: the meal preparations and the celebratory gatherings and the decorating and the family visits…tired yet? Still sane?
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Set your fork down in the puddle of gravy on your plate, and you’ve barely got a chance to blink before Christmas looms large, bringing visions of overcrowded shopping malls and endless cooking and strict budgeting and insane schedule-juggling dancing in your head like a sugarplum fairy on high speed And joy is supposed to be in there somewhere, but true, genuine holiday cheer can get lost in the shuffle as can your focus on staying healthy, enjoying quality time as a family, and taking a moment to remember what the season is really about.
Unfortunately, by the time New Year’s rolls around, you’re so frazzled and ready for it to all be over that the champagne isn’t so much celebratory, and you’re starting a new calendar year off feeling like your sanity is on the verge of collapse. No wonder all those resolutions seem so hard to follow—you’re tired, stretched thin, and wishing you could crawl into bed for the next three months. Have we nailed it? With so much going on even during the most normal parts of the year, when the holidays descend on us with what seems like an increasing list of demands that all need our attention NOW, it’s easy to see why so many people have begun to dread them. But all it takes is a little bit of planning, and you can have a holiday season that runs smoothly (or as close to it as humanly possible)
hosting budgets, etc. Money is a huge stressor during the holiday season, so feeling that you have a firm grasp on that will give you a major sense of relief. Next, create a schedule or a timeline for when your shopping must be finished, whether that’s buying the ingredients and supplies for the parties, gatherings, or family visits you’re hosting or shopping for all of the gifts on your list. Having that will help you avoid feeling frazzled at the last minute when you realize that it’s (gasp) the DAY BEFORE and you’re still short on something. Or everything. Remember that time is also a gift, and you’re not the only one who feels a little crazy in all of this holiday madness. Your kids and your spouse have their own things going on, as you well know, since you ARE the one managing the household and all of its comings and goings, and they can feel just as over-scheduled as you do. Make sure to plan some quality time together—alone—as a family that is relaxing and gives you the opportunity to enjoy one another’s company. That said, remember that you don’t have to say yes to everything. We know you might feel a little guilty about having to say no, but handle it with care and explain that you’d love to be there, but you have prior commitments. If you decline a few initiations, realize that people will more than likely be understanding—this is, after all, a time that’s busy for everyone, and no one person can do it all. This is also a reason to ask for help from your family and delegate things to people you know can handle the responsibility to take some of the stress off your shoulders. Have your kids set the table for meals and help you clean the house, have family gift wrapping parties so that you’re not the one doing it all, and have your spouse pick up some of the groceries or supplies you need on their way home from work. The more helpers you have, the less stressed-out and alone you’ll feel.
and allows you enough space, time, and sanity that you can actually enjoy this most wonderful time of the year. First off, do a mental cleanse and just take ten minutes of quiet to breathe and let go of everything you think you HAVE to do. Mind clear and fresh, think about the budget you have to work with for all of your various holidays. That will help you determine things like gifts, party budgets, meal
Remember the importance of your own mental health and physical health as well. Do something for yourself that centers your mind and puts you in a calm, happy mood whether that’s meditating, reading, or just going for a nice, leisurely stroll—and make exercise a priority, even if it’s a few minutes here and there. It’ll help you feel at the top of your game and ready to charge on. Don’t let the holidays leave you feeling like the Grinch. This time should be a gift, so take a breath and focus on what you need for it to be one you want to unwrap rather than return. 4TH QUARTER 2018 • 37
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NOSH + NOURISH
WHAT’S PLATING IN 2019 Story by Liesel Schmidt + Recipes by Kellie Gunderman
We know that food follows trends, regardless of how off-the-wall and insane it might be. Case in point: the bacon-flavored everything. But regardless of how strange it might seem, the fact remains that a trend is a trend, and those trends come from somewhere, start with some concept that, when presented in the right way to the public at large, starts a massive wave that everyone seems inclined to follow. One of the wiser trends of late has been cleaner eating—loading up on foods that are more nutritious and more sustainably sourced. Foods that resemble more of what our ever-so-untrendy predecessors thought nothing of when they went out to the market (or their gardens) to buy colorful fruits and vegetables, meats from the butcher, grains and seeds and beans…the simpler, the better. They used real food and purer ingredients to make the dishes they put on the table, and that turn back to simplicity— without reducing our choices to flavorless, “rustic” food—is one that should stay the course as we all focus on becoming happier, healthier people. Much like fashion’s trends are forecasted each year, food trends are given their own annual forecast in a study conducted by the Culinary Visions Panel. Hailed for its work in providing food-focused and trends research, their annual Food and Flavor Forecast helps determine what foods and flavors consumers will navigate toward and what the food industry should focus their efforts on providing. According to CVP’s research, there are five major trends set to take the food scene by storm in the new year. 4TH QUARTER 2018 • 39
PLATE UP WITH PURPOSE plate up with purpose People more focused on eating nutritionally dense meals will, as a result, be looking for foods that satisfy their hunger as well as offer a heavy hit of nutrition. According to the 2019 Food and Flavor Forecast, most people will be eating specific foods for specific dietary functions and expect more from their plates.
FALL IN LOVE WITH SALMON SALAD LEVEL: Easy PREP TIME: 20 min TOTAL COOK TIME: 40 min YIELD: 4 servings INGREDIENTS: (4) center-cut salmon filets 4 tablespoons fresh lemon juice 5 tablespoons extra virgin olive oil Sea Salt 6 cups kale leaves, chopped 1/2 cup fresh figs, quartered 1 Honeycrisp apple, diced 3 ounces goat cheese, crumbled 3 tablespoons chopped pecans 2 cloves garlic, minced Fresh ground pepper
cooking with kale
CHEF’S TIP: When preparing kale to sautee, such as with this recipe, do not dry after rinsing. The excess water is going to help steam your kale as it cooks, which will get your family to the dinner table quicker! 1. Bring salmon to room temperature 10-15 minutes prior to cooking 2. Meanwhile, whisk together lemon juice, 2 tablespoons olive oil, and 1/4 teaspoon sea salt 3. Toss kale, apples & figs in dressing 4. Season kale, apples & figs with pepper to taste and set aside 5. Season salmon with 1/2 teaspoon salt and pepper to taste. 6. Heat 1 tablespoon oil in a large skillet over medium heat. 7. Cook salmon for 4-minutes on each side or until golden brown. (Should feel firm to the touch) 8. In another skillet, heat remaining 2 tablespoons of olive oil over medium heat 9. Add garlic to skillet and cook for 2 minutes 10. Add kale, apples & figs to the garlic pan and cook until kale leaves are soft & wilted, but still a deep green 11. Divide the warm kale mixture onto plates & place a piece of salmon on top of each 12. Sprinkle goat cheese & pecans on top & serve warm with rolls
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REDUCTION VS. RESTRICTION
ETHICS
Rather than completely avoiding certain foods, many people will focus more on limiting the foods they eat. The study has shown that more people have the goal simply to maintain a healthier lifestyle and are not so hyperfocused on strict diets to keep their weight in check.
The environment has become a great concern in many ways, so efforts to be more eco-friendly have resulted in reduced packaging as well as the sourcing of ethical ingredients. The more local and the less manufacturing involved, the better.
HEALTHY ANYTIME, ANYWHERE We eat out, we eat in, we grab and munch…Regardless of where and when we eat, people want to have access to healthy foods. That said, convenient or “fast foods” are expected to become healthier to meet the demand. So-called veg-centric foods on these menus will also have more of a presence to satisfy the desire to incorporate a more plantbased diet, though meat is still not something most people are willing to forego.
Tennessee Loaded Avocado, Bacon, Lettuce, Tomato Sandwich 1. Using a sharp knife, cut the avocado in half, lengthwise 2. Separate the two sides of the avocado & remove the pit using a spoon 3. Scoop the avocado flesh from the peel into a mixing bowl 4. Add lemon juice, extra virgin olive oil, red pepper flakes & salt and pepper to taste 5. Mash with fork until mixed well, but maintain a heavy consistency 6. Toast bread 7. Spread avocado mash to all 8 slices of bread 8. To four slices of bread, add bacon slices, fresh baby spinach and tomato slices 9. Season tomato with salt and pepper to taste 10. Pair each sandwich with it’s top piece of bread. 11. Cut in half, corner-to-corner and serve with sweet potato fries
LEVEL: Super Easy PREP TIME: 5 min TOTAL COOK TIME: 15 min YIELD: 4 servings INGREDIENTS: 8 slices of 12-grain bread, toasted 2 ripe avocados 1 teaspoon fresh lemon juice 1 teaspoon extra virgin olive oil 2 cups fresh baby spinach 4 vine ripe tomatoes, sliced 12 strips thick applewood smoked bacon, cooked 1 teaspoon red pepper flakes (or more to taste) Salt Pepper
THE ABLT 4TH QUARTER 2018 • 41
INTERNATIONAL EATING international eating Global flavors and international ingredients are all the rage, so expect to see a greater focus on the cuisines of Latin America, Asia, and the Mediterranean—with special attention on ingredients utilized in the cooking of Ecuador, Peru, Brazil, Korea, the Philippines, and Morocco.
SPICY CUBAN BLACK BEAN SOUP
1. Open cans of beans and pour into a colander in the sink to drain liquid. Rinse with cool water and toss until water runs clear. 2. Combine beans, half of the chopped onion, half of the chopped bell pepper, bacon and water into a large pot. 3. Bring to a boil over high heat, add bay leaves and reduce to low heat 4. Cover and simmer for 20 minutes or until vegetables are soft 5. Meanwhile, heat oil in a large skillet over medium-high heat. 6. Add garlic and cook for about 30 seconds 7. Add jalapeño, remaining onion and remaining bell pepper and continue to cook, stirring occasionally until the vegetables are tender 8. Add cumin, oregano, turmeric powder and salt 9. Cook, stirring constantly, for one minute 10. Add apple cider vinegar, scraping up browned bits 11. Remove bay leaves from first pot and add contents of pan to beans 12. Heat over medium stirring until hot (approximately 4 minutes) 13. Top with garnishes of choice and serve with Cuban bread
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LEVEL: Medium PREP TIME: 45 min TOTAL COOK TIME: 1 hour 15 min YIELD: Serves 4 INGREDIENTS: 4 15oz cans of reduced sodium black beans 2 medium yellow onions, chopped 2 medium green bell peppers, chopped 12 strips thick smoked bacon, cooked and chopped 2 bay leaves 8 cups of water 2 tablespoons extra-virgin olive oil 6 cloves garlic, minced 1 jalapeno pepper, minced 1 teaspoon ground cumin 1 teaspoon dried oregano 1 teaspoon turmeric powder 1 teaspoon salt 1 tablespoon apple cider vinegar Garnish (optional): Avocado slices, lime wedges, fresh cilantro & sour cream
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HEALTH SCREEN
KEEPING YOUR KIDS SAFE IN A DIGITAL AGE Story by Liesel Schmidt Like anything, social media and the Internet can be a good thing or a bad thing—depending largely on how it’s used. It can be a great way to educate yourself of world events or learn new things, keep up with friends and family, meet other people with similar interests, find out about community events, even stay-up to-date with things at your kids’ schools or your church. All good, right? Unfortunately, it can also be a toxic environment where the open forum turns into a free-for-all of snarky comments, over-sharing things that should be kept private, and—most concerning on all—bullying and exploitation. And while adults might consider themselves equipped to handle it all or discern the dangers, when it comes to our kids, we need to ensure that they know where the harm lies and establish guidelines in place to keep social media and the Internet safe for them. Part of keeping the widely connected world beneficial rather than harmful is talking with your kids. Make sure that they feel they can come to you with anything that’s on their minds so that they don’t start looking for an outlet on the Internet with someone or some site that could be dangerous. Plus, the open communication you have will encourage them to talk with you about the things they see during their screen time. Make sure to set boundaries and re-visit them frequently, as well. Social media time—and any time they spend on-screen,
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whether that means television, gaming devices, phone, Internet, computer, or tablet—should be limited to a set number of minutes and allowed only once certain things like chores or homework have been completed. You also need to clearly establish which sites are okay for them to visit and make sure they know that you’re monitoring their browser history. Remember that you’re an example for them, so show them the importance of restraint in your own use. The more time you spend trolling social media or with your face glued to a screen, the more they’ll think it’s okay for them to do. And remember to check yourself before you post: is that post going to be uplifting to others, or could it be damaging? Knowing what’s going on in the digital world is also an important way of keeping the Internet and social media healthy for your child. Make sure that you know about the latest apps so that you can be aware of what your child might be getting into. Talking to other parents is also important, because they can be a great source of insight into any ways that you might not have thought of to keep your child’s screen use healthy. It’s always nice to know you’re not in this alone, so seek out other parents whose kids are in the same age range that yours are and create your own network of parents who can discuss issues that are happening in the ever-changing world of social media and the Internet. If your kids are older, creating a digital contract that outlines all of the do’s and don’ts of what’s acceptable and having them sign it is also a great idea. Especially in these teenage years when peer pressure and the desire to fit in is so great, your teen’s mental health, emotional health, and their social health can be affected by too much screen time, and social media obsession is a slippery slope that’s easy for even us “in-control” adults can fall into. As you create your own contract, there are a few things that should certainly be at the top of the list:
•
Never post anything that you would be embarrassed for others to see.
•
Always assume that the things you’ve texted or posted anywhere can be seen anywhere and by anyone. Even though you can often delete something, it can never be permanently erased once it’s been published on the Internet.
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Over-sharing is a big “don’t,” so don’t share every detail of your life all the time.
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Lock privacy settings. Make sure your child’s profile is secure so that no one can hack in or access your child’s information.
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Be mindful of others. Manners are just as important online as they are in the real world.
•
Don’t rant or criticize, especially when the subject matter is certain organizations, politics, religion, or lifestyles. Others are looking at your posts and will judge you on that.
•
Be cautious of friend requests and accept only those of people you actually know.
•
Avoid using location services, because people can track your movements.
Keep your child connected, but also keep them safe. After all, the healthier they are in their on-screen use, the healthier they’ll be in other areas of their lives, as well, as they grow into happy, well-adjusted adults. And possibly world-changers. 4TH QUARTER 2018 • 45
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Story + Recipes by Kellie Gunderman
ENTERTAINING
HOLIDAY MOCKTAIL RECIPES Family gatherings, neighborhood parties & “Secret Santa” dinners with co-workers are all great ways to celebrate the holiday season! And though holiday food pairings typically include alcoholic beverages, you may find yourself hosting guests this year who are expecting, under twenty-one or have made the lifestyle decision to not drink. So if you are planning a holiday party, consider these delicious, healthy & non-alcoholic alternatives when serving your guests!
CRANBERRY MIMOSA SPRITZER Place 2 c fresh cranberries, 1/2 c freshly squeezed orange juice, 1/2 c water and 1/4 c maple syrup (or honey) into a blender a puree throughly. Strain through a mesh strainer & return to the blender to puree once more. Strain again. Pour 1/4 c juice into each champagne flute & add an equal amount of spakling water. Granish with frozen cranberries.
GRAPEFRUIT MARTINI In a small saucepan, heat 1 c of water and 1 c of sugar on medium for five minutes. Immediately after sugar dissolives (before boilng) add 3 sprigs of rosemary and let steep for one hour. Chill. Add 1/2 c fresh pink grapefruit juice into a cocktail shaker. Add 1 tablespoon of the chilled rosemary syrup. Shake. Fill remainder of shaker with 1 c sparkling water and pour into martini glass. Garnish with rosemary sprig & grapefruit wedge.
MOSCOW MULE Mix 1/2 c club soda, 1/4 c ginger ale and 3 tablespoons of fresh lime juice into a copper mug with crushed ice. Garnish with a sprig of rosemary and lime wedge. 4TH QUARTER 2018 • 47
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Breast Cancer and Early Prevention Story by Liesel Schmidt Statistically speaking, breast cancer is something that will touch all of us in one way or another during our lifetimes. And if you’re a woman, the chances of it being you personally facing the diagnosis jump up exponentially— especially if you have a family history of breast cancer. Statistics offered by the American Cancer Society have shown that breast cancer is the most common type of cancer in American women aside from skin cancers, and the average risk of a woman in the U.S. developing breast cancer sometime in her life is about 12 percent. To put it in more understandable terms, that means that one in eight will develop breast cancer. On the flip side, that also means that seven out of eight women will never have the disease. Even so, about 40,920 women are expected die from breast cancer in 2018. Research has shown that having a family history of breast cancer is extremely concerning when it comes to your risk-factor, of course, but studies have shown that making lifestyle changes decreases the risk of breast cancer risk even for women considered to be high-risk. Fortunately,
they’re very manageable if you put your mind to it and remember what the end goal is—to be happy, healthy, and cancer-free. Regardless of what lifestyle changes you might make, self-awareness is also important—especially in terms of detection. Do a self-exam regularly and pay attention to any changes you see or feel in your breasts like a lump or changes in your skin; and if you notice anything, schedule an appointment with your doctor. Based on your age and your personal and family history, you’ll also get a better idea of when you should have your first mammogram and how often you should have them. The earlier breast cancer is detected, the better you’ll be able to fight it and the higher your survival chances will be. Generally, the American Cancer Society recommends that women with a normal risk for breast cancer should consider having an annual mammogram when they reach the age of 40-44, but it’s not completely necessary until they reach the age of 45-54. Women over the age of 55 can switch to a mammogram every other year or continue yearly mammograms. Naturally, women who have a higher risk of breast cancer due to factors like strong family history of breast cancer, past personal history of breast cancer, or a genetic mutation like the BRCA gene known to increase risk of breast cancer should follow their doctor’s recommendations on when to have a mammogram. As research continues and we find better ways to prevent or detect cancer at an earlier stage, we continue to hope that science and medicine will also develop more effective ways of treating and eradicating the disease completely. We’re gaining ground and making significant strides toward that reality—and learning the power of fighting like a girl. 4TH QUARTER 2018 • 49
Statistically speaking, breast cancer is something that will touch all of us in one way or another during our lifetimes. LIMIT YOUR ALCOHOL INTAKE
BREAST-FEED YOUR BABIES
High consumption of alcohol increases your risk of developing breast cancer, so it’s advisable to limit yourself to less than one drink per day; but even a small amount can increase your risk.
Studies have shown that breast-feeding plays a potential role in breast cancer prevention, and the longer you breast-feed, the greater the protective effect will be.
BE SMOKE-FREE
AVOID BEING EXPOSED TO RADIATION
Particularly in premenopausal women, smoking has been proven to have a link to breast cancer. The fact that it’s just plain unhealthy for your body should be reason enough not to light up, but if you want to reduce your chances of breast cancer, kick the habit or don’t start it at all.
Helpful though they might be in making diagnoses, medical-imaging systems use high doses of radiation that can be potentially risky to the development of breast cancer. Reduce your exposure—and your risk—by undergoing such testing methods only when it’s considered absolutely necessary.
MAINTAIN A HEALTHY WEIGHT
EAT HEALTHFULLY
Whether you realize it or not, your weight poses a significant risk to your breast health, and being overweight or obese increases your chances for developing breast cancer. This is especially true for postmenopausal women whose obesity occurs later in life.
As you make lifestyle changes, also remember to assess what’s on your plate. Maintaining a healthy diet is believed to help decrease the risk of certain types of cancer—and you already know it’s a good idea to eat healthfully to prevent diabetes, heart disease, and stroke. Diets that include a lot of the good, healthy fats and omega-3s as well as plant-based proteins and sources of fiber are especially something to focus on if you’re hoping to reduce the risk factor. Plus this type of diet helps manage your weight, another key part of staying cancer-free.
STAY ACTIVE We all know that exercise helps maintain a healthy weight, and that’s hugely important to staying cancer-free and reducing your risk. Try to get a weekly minimum of 150 minutes of moderate aerobic activity or log at least 75 minutes of vigorous exercise per week, and don’t forget to strength train as well and shoot for hitting the weights at least twice a week. 50 50 •• VIP VIPHEALTH HEALTH& &BEAUTY BEAUTY
To donate to the cause, visit websites for Susan G. Komen Foundation, American Breast Cancer Society, Young Survival Coalition, and Breast Cancer Alliance.
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