march/april 2011

UnderstandingEye Health

How Important is

SLEEP?Gardening for Health

Living Healthywith the Dooley Family

March/April 2011

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Fitness

Nutrition

Workplace

Lifestyle

Health

ContentsVolume 1, Issue 2, 2011

PublisherKaren A. RayCorporate Services & Events, [email protected]

EditorRachel [email protected]

ContributorsKristy AltmanJennifer LinginfelterRachel Martinez Shana MasengillTrillia Newbell

AdvertisingKaren A. RaySusan [email protected]

DistributionHealthy Living Extra.com is a complimentary bi-monthly publication distributed locally in Knoxville and vicinity. Views expressed in articles, photo-graphs or advertisements are those of the author and not nec-essarily the opinions or position of the publisher. Reproduction or use of any part of the magazine without permission is prohibited.

EditorialIf you have a topic of interest for Healthy Living Extra.com, or photos of your healthy accom-plishments submit them to “edi-tor” and mail or e-mail to us. You may be featured in a future publication. All submissions remain with the magazine and will not be returned.

4 • Sleep: Vital to Healthy Living7 • Understanding Eye Health9 • Protect Your Eyesight for Life

10 • Gardening for Health

12 • Find Savings Through Hidden Benefits13 • Workplace Wellness Survey

14 • Reboot: How to Stay Focused, Energized & More Productive15 • Pound for Pound Challenge

16 • Knoxville Track Club18 • 5 Tips for Staying Active and Fit

19 • Earthfest 201120 • Community Spotlight: Dooley Family21 • Soduku, Community Event Calendar22 • Marketplace23 • Coupons

AdvertisingAdvertising opportunities, submission guidelines, rates and information are available at our web site, www.HealthyLivingExtra.com.

Healthy Living Extra.comc/o Corporate Services & Events, Inc. • P.O. Box 18049, Knoxville, TN 37928-2049 www.HealthyLivingExtra.comOffice: 865.851.8141 • Fax: 865.851.8149

Welcome Trillia Newbell Trillia is a freelance contributor to the “The Knoxville News-Sentinel” and “American Fitness Magazine.” Newbell is Aerobics and Fitness Association of America certified and holds five Les Mills certifications. She is a Les Mills BODYPUMP® Assessor and an AFAA Examiner and Presenter in training. Newbell studied political science at the University of Tennessee.

4 HealthyLivingExtra.com • March/April 2011

Health

To not get good sleep places our health in some peril. Medical science has provided insight into just how essential sleep is to health. There is not an area of health that is not impacted by sleep, and often in a major way. Sleep is a complex behavior that we usually take for granted. For many people this is okay, but for a large portion of the population sleep problems cause major health consequences. Too often this is either not recognized or minimized. Fortunately, public awareness of sleep and its impact on health has increased tremendously in the last 10 years. Sleep and wellness are interdependent. Good sleep promotes wellness and wellness behaviors improve sleep. This is true throughout our lifespan, from infancy to old age. We know that some sleep problems are particularly associated with major health consequences: sleep apnea, sleep depriva-tion, and insomnia all are associated with poor health. Sleep apnea is a major contributing factor for high blood pressure, heart disease, memory problems, and motor vehicle accidents. Sleep apnea also contributes to diabetes, obesity and depression.

Sleep has major effects on metabolism and weight. During sleep, hormones are produced that help to control appetite, energy metabolism, and also glucose metabolism. Reduction in sleep upsets the balance of these and other hormones. Studies have shown that people who sleep fewer than 6 hours have significantly higher BMIs when compared to those who sleep 8 hours. Performance is affected by sleep. This includes both physical performances as well as mental. Sprint times of college football players were improved with increasing the amount of sleep. Obviously, more research is necessary. A chronic lack of sleep may affect metabolic function. The primary energy source for athletes is glucose and is stored in the form of glycogen. Endurance requires the ability to store adequate amounts of glycogen in muscle and liver. Sleep deprivation may impede glycogen storage and in that way affect endurance. Sleep also impacts our mood. Given that a single sleep-less night can cause people to be irritable and moody the following day, it is conceivable that chronic insufficient sleep may lead to long-term mood disorders. Chronic sleep issues have been correlated with depression, anxiety, and mental distress. In one study, subjects who slept four and a half hours per night said that they were more stressed and exhausted and reported increased feelings of sadness and anger. In another study, subjects who slept four hours per night had decreased optimism and sociability. There is growing evidence that sleep can affect the

It is often said that “An apple a day keeps the doctor away”. Actually there is more benefit from a good night of sleep. Despite our not knowing just how sleep produces its benefits, sooner or later we all must acknowledge that we just cannot do very well without it.

SleepVital to Healthy Livingby Dr. Michael L. Eisenstadt and Dr. Christopher M. Nolte


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body’s immune function and thus our ability to fight off in-fections. It is natural for people to go to bed when they are sick. Cytokines, chemicals produced by the immune system to help fight infection, also cause fatigue. It is possible that sleep and decreased activity help in fighting off infections. Sleep also affects life expectancy. Data from several large studies has shown that sleeping five hours or less per night increased mortality risk from all causes by roughly 15 per-cent. People who get less than 6 hours of sleep have higher blood levels of inflammatory proteins than those who get more. Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging. Some studies have also shown that too much sleep can also cause decreased survival. Obviously it is rather complicated, but given the many possible adverse health effects of too little sleep, it is not surprising that poor sleep is associated with lower life expectancy. Sleep loss and fatigue are factors in driving fatalities. This has become a major concern in the transportation industry, but it also affects non-commercial drivers. Anyone who tends to nod off while driving is an accident waiting to hap-pen. People think that they can just pull over if they be-come drowsy. Unfortunately, self monitoring for drowsiness is very poor and judgment is also decreased with fatigue. Attention is decreased and distractibility is increased. Drows-iness is the inevitable result of inadequate sleep. We know that adequate sleep involves more than just getting enough (quantity). It also involves the quality of sleep. Arguably the most significant factor in degrading sleep quality is sleep apnea. This can also cause a decrease in sleep quantity due to difficulties in falling asleep and es-pecially in staying asleep. It is now proven that sleep apnea can be a major factor in blood pressure, cardiac abnormali-ties, glucose metabolism, memory decline, and mood dis-orders. The reduction in the oxygen level from sleep apnea can promote inflammation. Sleep apnea can be identified and effectively treated. Treatment can actually reduce the cost of medical care


Health

given its beneficial effects on the multitude of medical condi-tions linked to sleep apnea. It is an investment in wellness. There are many other causes of poor sleep. These include shift work and leg movements from Restless Legs Syndrome. Chronic insomnia is the most prevalent sleep problem. It can be due to a large number of factors. But often poor sleep hygiene is the most important one. People often say that they try to sleep but they cannot. We cannot make ourselves sleep. We can only get in the way of this. We place road-blocks to falling asleep. It is becoming apparent that the old adage might be changed to “An apple a day and good sleep each night can keep the doctor away (at least most of the time).” Hopefully it has become obvious that you should not just accept poor sleep. Good Sleep is part of healthy living.

About the Authors:Dr. Michael L. Eisenstadt has more than 25 years work-ing in sleep medicine. Dr. Eisenstadt is a member of the American Board of Sleep Medicine, American Academy of Neurology and the American Academy of Medical Acupuncture.

Dr. Christopher M. Nolte is a noted lecturer on the subject of sleep disorders. He is a Member of the American Academy of Neurology Patient Safety Subcommittee and a Graduate of the American Medical Association Foundation Health Literacy Train-the-Trainer Program and a Fellow in the Division of Sleep Medicine at Vanderbilt University.

Get a Good Night’s Sleep–Tonight!The National Institutes of Health recommends these tips for getting a better night’s sleep.• Stick to a sleep schedule. Go to bed and wake up at the same time every day - even on the weekends.• Exercise early in the day. Avoid exercising within 5-6 hours of bedtime.• Eliminate caffeine and nicotine. These act as stimu-lants and the effect can last up to 8 hours.• Avoid alcohol before bed. Alcohol tends to keep you in lighter stages of sleep, making waking in the middle of the night more likely.• Don’t nap after 3 p.m. Any earlier naps should last less than 1 hour. • Relax before bed. Read, listen to music or take a bath to unwind and get your body ready for sleep.• Get regular exposure to sunlight during the day. Sun-light helps regulate internal body clocks and sleep patterns.• Optimize your sleep environment. Get rid of distrac-tions like bright lights, noises, televisions or computers. Maintain a comfortable temperature and be sure your mat-tress is in good condition.• See a doctor. If you consistently have trouble sleeping or feel not rested during the day you may have a sleep disor-der. Your family doctor or a sleep specialist may be the key to finally getting a good night’s sleep - and all the health benefits that go along with it.

www.HealthyLivingExtra.com 7www.HealthyLivingExtra.com 7

EyeHealth

Problems in the front part, or anterior segment, of the eye make up the bulk of medical problems that most eye care professionals see. Mild (but frequently annoying) condi-tions like dry eye and simple conjunctivitis or pink eye and more potentially debilitating conditions such as cataracts, cause many people to seek treatment. Dry eye treatment can vary from simple use of artificial tears and ointments to prescription medications. A cataract is a yellowing or loss of transparency of the lens in the eye, and can range in severity from only mildly symptomatic to extremely debilitating, depending on the type and severity. Early in the development of cataracts, no treatment or perhaps only a glasses change may be all that is needed. Surgery can be performed for more symptomatic cataracts. Modern cata-ract surgery is extremely safe and effective, and in many

cases using modern implants, may result in a reduction or elimination of the need for glasses.

Eye Diseases and ComplicationsDiseases of the retina or optic nerve are all potentially serious because of the sensory nature of these tissues, and the fact that they are directly connected to the brain. Glaucoma is an eye disease that causes loss of optic nerve tissue resulting in peripheral visual de-fects, usually because of too much pressure in the eye. Since this condition is asymptom-atic until very late in the disease process, it is important to have the pressure in the eyes

Understanding

Abnormalities and diseases can occur anywhere along the visual pathway. Some of the more com-mon problems that eye care professionals see can be divided into different categories such as refrac-tive issues, anterior segment disorders, and poste-rior segment problems.

Common Eye DisordersRefractive problems are the most common vision disorder. Presbyopia, or “aging eyes”, is the most common cause of needing glasses. As we age, the lenses in our eyes grow stiffer, resulting in a loss of focusing on near objects. The treatment is reading glasses, although various new surgical modalities have shown some promise in reduc-ing the need for these. Myopia, or nearsightedness, is also very common, especially among younger people. Glasses, con-tact lenses, or refractive surgery such as Lasik can all be used to treat myopia, although refractive surgery is the only permanent solution.

Our eyes are our windows on the world! Most people take their eyes and vision for granted, even though vision problems and eye diseases are among the most common physical ailments.

by Leslie B. Cunningham, M.D.


Health

checked regularly. Diabetic retinopathy is a result of having diabetes for a number of years, sometimes exacerbated by poor blood sugar control. This causes lack of oxygen in the retinal tissues, resulting in abnormal microscopic blood vessels, which can either swell or bleed. Early detection is also critical here because carefully applied laser treatment can help retard the progression of these vascular abnormalities and preserve vision. Macular degeneration is the most common cause of visual loss in pa-tients over 65. It is a gradual dete-rioration of the sensitive tissue in the center of the retina that helps us see clearly. Most patients have the “dry” type, which can sometimes be stabilized with the use of vitamins. More advances have been made in the treatment of “wet” macular degenera-tion, but this type tends to be much more severe and can result in total loss of central vision. The best thing that anyone can do to preserve the health of their eyes is to have yearly checkups by either an ophthalmologist or optometrist. Many eye diseases are not noticeable to the patient, and doctors frequently diagnose problems in patients that are asymptomatic. Along with a healthy diet, use of good sunglasses, and use of safety glasses when appropriate (especially important when working outside or in kids playing sports), these exams will go a long way towards insuring that you’ll be using and enjoying those wonderful “windows on the world” for many years to come.

About the Author:Leslie B. Cunningham, M.D.Dr. Cunningham is with the practice of Campbell, Cunningham & Taylor, P.C., and is certified by the American Board of Ophthalmology and the American Board of Pediatrics. He specializes in Cataract Microsurgery and Glaucoma and Diabetic Eye Disease Management, as well as Laser Vision Correction for nearsightedness, farsightedness and astigmatism.

Philip Campbell, M.D. Les Cunningham, M.D.

Toby Taylor, M.D. Kirk Haun, M.D.

Campbell, Cunningham & Taylor, P.C. has offices in Maryville, Knoxville, Farragut, Sevierville and LaFollette Main Office in Knoxville: 1124 Weisgarber Rd • (865) 584-0905 • www.ccteyes.com

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by Rachel Martinez

Your eyes are an important part of your health. You can do many things to keep them healthy and make sure you’re seeing your best. Follow these simple guidelines for maintaining healthy eyes well into your golden years.

Get regular eye exams. Visiting your eye care professional for a compre-hensive dilated eye exam is the only way to really be sure if your eyes are healthy. Many people don’t realize they could see better with glasses or contact lenses. Also, some common eye diseases have no warning signs..

Know your family history. It’s im-portant to know if any of your family members have been diagnosed with an eye disease or condition, since many are hereditary. This information will

help you and your eye care professional determine if you’re at higher risk for developing eye problems.

Eat right to protect your sight. Eating a diet rich in fruits and vegetables is im-portant for keeping your eyes healthy. Dark leafy greens - such as spinach and kale - and orange or yellow foods - like carrots and apricots - provide key nutri-ents for eye health. Research has also shown there are benefits from eating fish high in omega-3 fatty acids, such as salmon, tuna, and halibut.

Maintain a healthy weight. Being overweight or obese increases your risk of developing diabetes and other systemic conditions, which can lead to vision loss, such as diabetic eye disease or glaucoma.

Protect your eyes. Sunglasses are a great fashion accessory, but their most important job is to protect your eyes from the sun’s ultraviolet rays. Look for sunglasses that block out 99 to 100 percent of both UV-A and UV-B radia-tion. When playing sports or using tools always wear protective eyeware.

Quit smoking or never start. Smok-ing is as bad for your eyes as it is for the rest of your body. Research has linked smoking to an increased risk of devel-oping age-related macular degenera-tion, cataract, and optic nerve damage, all of which can lead to blindness.

Rest your eyes. If you spend a lot of time at the computer or focusing on any one thing, you sometimes forget to blink and your eyes can get fatigued. Try the 20-20-20 rule: Every 20 minutes, look away about 20 feet in front of you for 20 seconds. This short exercise can help reduce eyestrain.

Protect Your Eyesight for Life

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Effects on Physical HealthBecause gardening encompasses a wide range of activities, all of varying levels of difficulty, it can be adjusted to fit the physical ability of almost anyone. Planting, watering and weeding are low impact ways to add more physical activity to your day. Raking, mowing and hoeing are aerobic activities, conditioning the heart and lungs by increasing the oxygen available to the body and by enabling the heart to use oxygen more efficiently. Digging and pushing heavy loads builds muscle and has been proven to aid in maintaining bone mass over time. Because gardening is an ongoing activity, regular

Lifestyle

Gardeningexercise is practically guaranteed for those that take it up. And regular exercise is key for achieving or maintaining a healthy weight. General gardening burns about as many calories as walking at a pace of 4 miles per hour. Gardening also challenges a person’s strength and balance, promotes hand-eye coordination and improves a person’s range of movement and flexibility. Eating locally produced food can reduce asthma rates, because children are able to consume manageable amounts of local pollen and develop immunities. Bringing gardening indoors can improve health too. Plants are not only great for decorating home and work spaces, but work as natural air filters, giving off oxygen and absorbing toxins.

Mental and Emotional BenefitsBeyond the physical benefits of gardening, experts have long recognized the healing effect gardens have on our mental and emotional health. Gardens often become places of meditation and relaxation, reducing anxiety and helping us cope better with the stress of daily life. East Tennessee has a wealth of public gardens and nature areas, including Knoxville Botanical

for Health With the busy schedules individuals face today, gardening may seem like a nice hobby but something better suited for retirees or others with plenty of time on their hands. In actuality, getting your hands dirty could be one of the most efficient uses of your time possible. Gardening can bring families and neighborhoods togeth-er and increase physical activity, all while reducing stress and improving the quality of the food we eat.


Gardens, Ijams Nature Center and the Ivan Racheff House and Gardens. Some new forms of therapy use gar-dening as a therapeutic tool to combat depression and anxiety. Gardening can be a safe and very effective treatment, particularly for those that want or need alternatives to medication. Participating in gardening clubs or other garden-ing social activities can also be a good way to combat social anxiety disorders and other fears associated with being around people. Gardening can also help rebuild a person’s strength after an accident or illness, and can provide a purposeful ac-tivity for someone coping with a difficult period in their life. Gardening allows us to create and control our environment, instilling a sense of empowerment and self esteem. Make your garden a family project and add in some family togetherness time. Gardening with children will awaken their sense of wonder about the natural world while building their thinking skills and self-confidence.

Improved NutritionScience shows that the fresher the food, the more nutritious for our bodies. And what could be fresher than your own backyard? Plus, studies show that people who grow their own fruits and vegetables are more likely to eat the foods they grow. Home-grown vegetables can also help gardeners avoid exposure to the toxins often used in packaging and pes-ticide used with commercially grown products. After the initial expenses of setting up a home garden, growing your own food is often a economical endeavor. The savings can be used to purchase healthier versions of foods not

easily grown in backyard gardening.

Gardening and Community Gardening doesn’t just benefit the gardener, often the entire neighborhood can enjoy the benefits of your outdoor efforts. Adding garden and landscaped areas to your yard can improve air qual-ity outdoors and buffer noises. Many types of birds, butterflies and other wildlife are attracted to gardens, mak-ing for another enjoyable pastime. Getting the community involved in a group gardening project is a worthy goal for urban areas. Community gar-dens have been shown to bring people together from a wide variety of back-grounds, prevent neighborhood crime and increase property values. Commu-nity gardens help users learn new skills, make new friends and support area food pantries or other organizations. Gardening may be the perfect healthy activity. It doesn’t matter if your garden is a few indoor house plants, some vegetables growing on a porch or a large backyard garden, the mere pro-cess of growing something is enough to reap the rich rewards in our physical, mental and community health.

Area ResourcesThere are many resources available in our community for gardeners and garden lovers of all kinds.

Knoxville Community Action Committee maintains 26 community gardens. The largest is at Beardsley Community Farm. Limited plots are available for individuals but volun-teers are welcome. Contact John Harris at 865-546-3500 for more information.

Knoxville Botanical Garden is an oasis of nature surrounded by urban areas in East Knoxville. The 44-acre gardens are open daily from sunrise to sunset and volunteers are welcome. Visit www.KnoxGarden.org for more information.

The University of Tennessee Master Gardener program offers 40 hours of training to volunteers, who then pass on their knowledge to the community through the Extension Office. You can find more information and your local Exten-sion office at www.mastergardener.tennessee.edu.


Workplace

840627 Healthy Living Ad_2_v2.indd 1 1/27/11 3:17 PM

By Dr. Robert McLaughlin, CIGNA Medical Director

When people think of health benefits, coverage for ill-nesses often is the first thing that comes to mind. But most insurers offer lots of “hidden” benefits – extra services or discounts to help you stay well or improve your health. For instance, did you know you can get discounts on health-related services including gym memberships and weight-loss programs? People covered by CIGNA, for example, can get discounts on Weight Watchers®, Nutri-System®, and Jenny Craig weight management systems through the company’s Healthy Rewards® program. Ask your health benefits company about discounts they may offer. People can also get discounts on alternative care, such as chiropractic services, massage, acupuncture, laser eye-sight correction, yoga classes, and on health-related books and magazines.

Another “hidden benefit” is health information phone lines staffed by nurses. Some of these, like CIGNA’s, are available 24 hours a day, seven days a week. These nurses cannot provide care or medical advice, but are available to answer a variety of basic health questions. If you’re experiencing a health problem, they can help you determine if you should to go to a doctor’s office, an urgent care clinic, or the emergency room, potentially saving you money on your out of pocket health expenses. Health coaches can be a valuable benefit included with many health plans. These are people specially trained to help you establish and maintain healthier lifestyles. For example, they can help you quit smoking, eat healthier, sleep better, manage stress or get more exercise. So if you you’re looking for ways to get or stay healthy, there’s a good chance your health plan can help. Give them a call or go online. You may end up saving some money.

Find Savings Through “Hidden Benefits”

www.HealthyLivingExtra.com 13840627 Healthy Living Ad_2_v2.indd 1 1/27/11 3:17 PM

The Knox County Health Department’s Healthy Weight Pro-gram has created a Worksite Wellness Survey that all em-ployers or human resource directors in the Knox County area are asked to take. The survey takes approximately 15-20 minutes to complete and asks questions about the current wellness policies and procedures in use at their place of busi-ness. It is important information to collect, especially with the current surge in insurance premiums and the declining health of our population. In addition, completing the assess-ment will allow you to recognize your worksite’s strengths and areas in need of improvement. Questions on the survey may spark conversations that encourage the implementation of new programs at your own business for little or no cost.The Health Weight Program works closely with employ-ers to design programs or make small changes in their work environment to promote healthy living and healthy behaviors at no cost. By taking this survey, employers can familiarize themselves with the types of wellness programs

available and will help the members of the Healthy Weight Team gauge the impact worksite wellness is having in our area. The link to the survey is: https://www.surveymonkey.com/s/worksitewellnesssurvey. If you have any questions regarding this survey or any of the services mentioned, con-tact the Healthy Weight Program at: 865-215-5170.

Worksite Wellness Survey✔


Nutrition

By Dr. Jo (Joanne V. Lichten, PhD, RD)

Are you feeling fatigued and run down? Dr. Jo offers these tips to help you keep your energy up all day long:

Follow a Healthy Eating Pattern.Eat breakfast. Food fuels our body and mind. Even if you’re not hungry, break the evening fast within the first hour of waking. In a rush? Grab a piece of fruit, a muffin, or instant oatmeal.

Eat every three hours. Ever experience an “energy slump” after a large meal? Try eating every three hours. In between meals, snack on a piece of fruit, sugar-free yogurt, crackers and cheese, or a handful of nuts.

Include a small amount of protein at every meal. Protein provides staying power for your energy level. For breakfast, include a glass of milk, yogurt, or eggs (or egg substitutes). At lunch and dinner, include a small portion of lean beef, chicken, fish, cheese, or soy protein.

Limit the number of carbohydrates you have at each meal. Too many carbohydrates at one time can drop your blood sugar if you’re sensitive. Limit the amount of carbohydrates you have at one time. If you’re inactive, have no more than three servings at each meal and one or two at a snack. For active people, keep to no more than five servings at each meal and two or three at a snack.

Keep the concentrated amounts of sugar to 1-2 servings a day. You don’t need to cut out sugar completely. But don’t consume sodas, cookies, candy, and the like on an empty stomach and don’t eat all your allotted carbohydrates in the form of these “simple sugars”.

Limit caffeine and alcohol. Alcohol is a depressant. And caffeine, after lunch, can prevent you from getting a good night’s sleep.

Treat Yourself RightUnderstand your own personal energy cycle. Complete the challenging tasks when you’re at your peak and do the rou-

tine tasks when you’re experiencing a mid-afternoon slump.

Take care of your needs. Sure you have work to do but take a little time out for yourself every day.

Make sleep a priority. Remind yourself you are more productive and in a better frame of mind to handle chal-lenges when you’ve had enough sleep. Just too tired to go on? Take a ten minute powernap.

Manage your stress. Although the release of adrena-line created in a state of panic can create a temporary “high,” it comes at a price. When things settle down, you’ll find yourself completely exhausted.

Get regular exercise. Exercise is a great way to recharge your batteries. Can you fit in a ten minute walk outside in the fresh air?

CHECK WITH YOuR HEALTHCARE TEAM If the above suggestions aren’t working, check with your doc-tor. Conditions that can zap your energy include: depression, low testosterone, sleep apnea, diabetes and hypoglycemia, heart or lung problems, anemia, thyroid problems, cancer, or hormonal changes due to menopause. Also, some common medications can drain your energy.

Joanne Lichten PhD, RD (a.k.a. “Dr. Jo”), America’s On-The-Go Health Guru, is an accom-plished author, speaker, freelance writer and media spokesperson who helps busy people stay healthy, sane, and productive. Dr. Jo, a registered dietitian, has ap-peared on 300+ TV and radio shows, presented more than 1000 pro-grams at conferences, and has written articles or has been quoted in 200+ newspapers, magazines and websites. She’s also the author of three books including Dining Lean, How to Stay Healthy & Fit on the Road and Dr. Jo’s No Big Deal Diet.

Reboot: How to Stay Focused, Energized and More Productive


By Trillia NewbellThe Biggest Loser, NBC’s hit television show, has made it easier for you to assist feeding the hungry in our community, all the while losing weight.

The Pound for Pound Challenge is a national campaign where participants pledge to lose weight or maintain a healthy weight. For each pound pledged, 11 cents is donated to local food banks, including The Second Harvest Food Bank of East Tennessee. The Second Harvest Food Bank is able to provide food for 160,000 East Tennesseans every month and for John Bell, the Development Manager of the Second Harvest Food Bank, the Pound for Pound Challenge is a welcomed project. “Last year was the first year the challenge kicked off and we got several thousand dollars from it. We didn’t really push it so this year we are,” explained Bell. Last year they received $5000 dollars and with the demand for service this year the Food Bank is gearing up to double the amount raised last year. “Demand (for food) is up over 30 percent over 18 counties in East Tennessee. Every dollar is a free meal,” he said. For every 10 pounds pledged Second Harvest can provide three meals; providing food to 511 non-profit partners including soup kitchens, church pantries, group homes, schools and shelters. The task is a daunting task, but for Bell it is all worth it. “It’s just a really hopeful place to work. I get to see the relief on the face of a grandmother caring for three grandkids when we bring food that will feed them for a week,” he shared. Donations from manufacturers have been down but the

need for food to be delivered is ever growing. With the demands the food bank has had to purchase half of the 16 million pounds of food needed to serve East Tennessee. The Pound for Pound Challenge has provided a way for Second Harvest to fundraise for free and for the community to participate for free. Second Harvest is partnering with Sherry Johnston, former contestant of The Biggest Loser, local gyms, fitness centers and health food stores to promote the challenge; and you can get involved too. To pledge go to www.pfpchallenge.com and click on pledge. We invite you to join the Healthy Living Knoxville team by searching for and clicking on Healthy Living Knoxville. If you “like” our facebook page, Healthy Living Extra, you can stay up-dated on how we are doing as a team. You may also join as an individual. The pledge is free. The Challenge has already begun and will run through mid-May.

For more information about the Second Harvest Food Bank visit their website at www.secondharvestknox.org.

Pound for Pound Challenge

Helps Feed the Hungry


Fitness

Don’t be deceived by the word “track” in the name Knoxville Track Club. The KTC hosts a variety of events each year including road races for competitive run-ners and walkers alike, trail races, social runs, training runs, youth programs, a walking program, and a marathon that offers something for everyone and all ages. The mission of the KTC is to encourage lifelong

Knoxville Track Club:physical well-being through running and walking. The Knoxville Track Club is focused on their vision which is “Healthy living, Healthy community – One step at a time.” To fulfill that vision, the KTC Walking Program was launched in the fall of 2010. The program is free to everyone in the com-munity and meets year-round, with one session per week during the winter and two sessions per week in the spring, summer, and fall. Participants are encouraged to walk at their own pace and choose their own distance at walks. They are also encouraged to build their endurance to walk a 5K at

The Knoxville Track Club was established in the early 1960s and has been committed to health and fitness for many years.

Healthy Living One Step at a Time


sometime during the year. Walking is a great way to get in shape, lose weight, reduce stress, and prevent chronic diseases such as cancer, diabetes, stroke and heart disease. In some cases, walking leads to running but KTC encourages everyone to participate in physi-cal activities that make them happy. Once someone finds an activity that they like then they are more likely to incorporate exercise into their daily routine and make long-term changes. Running and walking are the easiest and least expensive ways to get in shape and live a healthier lifestyle. Good shoes are the best foundation of running and walking. To find good shoes, one should be “fitted” by staff at a store with running specific shoes and apparel such as Runners Market, New Bal-ance Knoxville or Fleet Feet. Running and walking can take place anywhere and both are great activities for families to spend time together. Knoxville is fortunate to have an extensive greenway system in both the City and County and residents can walk almost

anywhere and anytime. KTC offers programming for all ages including a year-round Youth Athletics Program with indoor and outdoor track and field as well summer and fall cross country. Adults and youth can take part in the many road races presented by KTC which range in distance from 1 mile to a full marathon. Participants in the KTC Walking Program receive many free incentives for participating including a walking log book at their first walk. Other incentives are provided with attendance at a specific number of walks by both the KTC and New Bal-ance Knoxville. Incentives include KTC goodies such as water bottles, t-shirts, and free event entries and gift cards to New Balance Knoxville. The KTC encourages people of all ages and fitness levels to participate in its programs. KTC Memberships are available and members receive discounts at several local businesses, monthly email newsletters, a bi-monthly magazine, and discounts to KTC events.

To learn more about the Knoxville Track Club and its pro-grams, please visit their website at www.ktc.org or contact the KTC office at [email protected].


Fitness

Why limit yourself to just one or two activities in your fitness regimen? Incorporate a variety of active hobbies into your regular schedule to stay active, expend more calories and avoid “exercise burnout”.

HERE AREA A FEW IDEAS TO KEEP YOu FIT AND ACTIVE:WALK YOuR DOG. Whether it’s around the block or at one of Knoxville’s dog-friendly parks, taking a walk with your four-legged friend will keep both of you active. Call 311 or visit http://www.cityofknoxville.org/recreation/dogparks.asp for a list of area dog parks.

RIDE A BIKE. Experience Knoxville from a different perspec-tive and tour the city on two wheels. The city has several bike trails and bike rentals are available. Find nine local bike trails and for more details call 311 or visit www.knoxvilleten-nessee.com/recreation-biking.html. Call 865-523-0066 for bike rental information.

DO THE ZOO. It takes about 10,000 steps to walk the Knox-ville Zoo. Pick up the pace and walk briskly between exhibits to up the calorie burn. Plan your zoo outing at http://knox-ville-zoo.org/ or by calling (865) 637-5331.

TuRN ON THE VIDEO GAMES. Use new games for Nintendo’s Wii, Xbox’s Kinect and Playstation’s Move to incorporate fun into fitness. Don’t own a system? You can play free at some area community centers. In Knoxville call 311 to find your lo-cal center or visit http://www.cityofknoxville.org/recreation/centers/default.asp.

JOIN A TEAM. From a game of pickup basketball to joining a softball or soccer league, joining a team sport not only in-creases your activity, but also provides motivation for staying active. Let peer pressure work to keep you fit. In Knoxville call 311 or visit http://www.cityofknoxville.org/recreation/baseball.asp or call your city parks and recreation office for schedules and team information.

5 Tips for Staying Active and Fit

© Knoxville Zoo


Mark your calendars for EarthFest 2011! This year’s event will take place on Saturday, April 16 from 10 a.m. to 5 p.m. at Pellissippi State Community College’s Hardin Valley campus. As always, EarthFest is a free, “zero-waste” event with food, fun and entertainment for the whole family, including your pets!

At this year’s event, learn what you can do to “Green It and Mean It!” Along with over a hundred exhibitors and attrac-tions, attendees will have the opportunity to take part in demonstrations and workshops that specifically define what you can do to be more environmentally friendly. Learn ways to promote healthy living, make lifestyle changes that can increase life expectancy and green your home with modifica-tions that save both energy and money. There will be three renowned speaker panels covering topics on the effects of over sanitization, development of livable communities and how local actions have global ramifications. Additionally, there will be a kids’ learning area with lots of free, interactive activities for kids to learn about going green. EarthFest is Knoxville’s premier Earth Day celebration, which aims for “zero-waste” every year. Exhibitors and food vendors are required to control the types of materials they

Community

EarthFest 2011 Green It and Mean It: It’s Up to You!

sell or distribute in order to minimize waste. EarthFest organizers, sponsors and volunteers will provide recycling opportunities for everything distributed at the event and there will be no trash cans on site. At EarthFest 2010, there were over 10,000 attendees, almost 900 lbs. of material recycled or composted, and only 6.25 lbs. of trash generated.

For more information on EarthFest 2011, including a detailed list of sponsors, speakers and vendors, visit www.knox-earthfest.org

Photos © East Tennessee Clean Fuels Coalition


Community

By Trillia NewbellAllison Dooley gladly followed her husband here to Tennes-see as he started the Head Football Coach position at the University of Tennessee. For Allison, getting outside and being active is important, and what better place to be outside than in Knoxville. Being in the health profession has also helped solidify her desire for her family to be active. Dooley is an OB/GYN and has been practicing off and on since 2001.

Getting Active with the Dooley’sThe Dooley family is busy but finding ways to fit in exercise is a priority. For the Dooley’s they enjoy exercising together. “In general, we try to stay active. When we can exercise together as a couple, Derek and I will run together or ride bikes. As a family, we will ride bikes, walk, play football and basketball,” she shared. When she isn’t working out with her family she takes pilates twice a week and tries to do cardio 3-4 times per week, usually on an elliptical machine, and also weight trains. Dooley instills the same active lifestyle to her children. “I try to do keep the kids active outdoors when possible. They love riding bikes, scooters and roller-blading,” she says..

Keeping it real with nutritionWith a hectic busy life, Dooley thinks about balance when ap-proaching nutrition. “As for good nutrition, that can be difficult when you are driving around between activities in the eve-ning. I am lucky because our children actually like a variety of fruits and vegetables. For dinners, I try and serve two veggies and one meat,” said Dooley. And when she needed a little more guidance and creativity she turned to the professionals for help. “I recently took a cooking class and it has helped me

with time-saving tips and ideas. I try to limit the amount of junk food in the house. We still have some, just not so many options,” she shared. Although she strives for good and bal-anced nutrition, she is realistic in her approach. “I believe in everything in moderation, you can’t keep sweets completely away from kids or adults.”

Hard work and CommitmentDooley has some advice and a message to help keep you motivated and committed to the pursuit of health and fit-ness. “Living healthy is a choice. It is a choice that you have to make every day. Just like anything else it takes time and work to exercise and eat right. Dinner doesn’t cook itself and exercise doesn’t happen on its own. Like many things in life, the easy way is not always the best way,” she said. Derek and Allison Dooley live here in Knoxville with their three children, John Taylor 12; Peyton 9; and Julianna 7.

SPOTLIGHT The Dooley Family


Community Events

Gluten Free Vendor Fair Jacobs Building, Chilhowee Park March 12 www.celi-act.com

Catch the Leprechaun 5K Jackson Square, Oak Ridge March 12th www.leprechaun5k.com

Dogwood Arts Festival Many events around Knoxville, including a parade, family-friendly race and self-guide bike rideApril 2011 www.dogwoodarts.com/calendar

Knoxville Marathon Downtown Knoxville April 3rdwww.KnoxvilleMarathon.com

3rd Annual Kite Festival Pierson’s Springs Park, Maryville April 10th www.fineartsbount.com

Knoxville urban Wilderness Challenge Ijams Nature CenteApril 16th www.legacyparks.org

EarthFest Pellissippi State Campus, Hardin Valley April 16th • www.knox-earthfest.org

Spring Sprint Springbrook Recreation Center, Maryville • April 16th www.parksrec.com

TriDeltathon Mini Triathlon Student Aquatic Center, UT Campus April 17th • www.racedayevents.com

3rd Annual Run for the School Knoxville Zoo • April 30th www.runfortheschools.org

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