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FITNESSTrends

GLUTEN-FREE...Hype?

SOUPComforting

and Healthy

WINTER 2015

www.enjoycherokee.com

new year!Healthy

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BEING NEIGHBORSMost of the people who workat Northside Hospital-Cherokeelive in Cherokee. Theyre notjust your doctors or nurses,

theyre your neighbors.

CONTRIBUTINGWe contribute to CherokeeCounty schools and supportlocal venues and communityactivity centers.

VOLUNTEERINGOur employees andphysicians have volunteeredmore than 10,000 hours toCherokee County schoolsand organizations.

INVESTINGWeve invested more than$100 million to bring thebest the medical worldhas to offer right here toCherokee.

NORTHSIDE HOSPITAL-CHEROKEE ISWORKING TO KEEP CHEROKEE GREAT.BECAUSE, ITS OUR HOME, TOO.

Cherokees community hospital.Northside.com

Northside Hospital-Cherokee has served the residents of this county for many years. Andour commitment to bring you the very best possible care goes well beyond our walls.

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Dear Readers,

Healthy New Year, everyone!

Isnt it good to know the passing of a spent year has been replaced with an

all-new, all improved calendar of days waiting to be filled with exciting

possibilities and hopeful beginnings?

We can make as many resolutions for 2015 as we like. Some well keep,some we wont. We begin again with a years supply of blank pages, and

next year at this time well see how proud we are with how we filled them.

All of us here at Enjoygenuinely hope you to have an outstanding year,

one thats prosperous and filled with good times and great memories.

But most of all, we wish for you a healthy new year. Who coined the

thought, If you have your health, you have everything?

ake care of yourself this year. Have that physical youve been putting

off. Get an eye exam. Lose a few pounds if you need to. Eat less and

exercise more.

With the few provoking thoughts and ideas on health contained within

these pages, we remind you to always seek advice. Ask your doctor

or healthcare provider about any issues or questions you may have

concerning your health, and dont put it off.

We appreciate the opportunity to bring Enjoyto your doorstep, and we

hope you will continue to be a part of our Enjoy family of readers in the

year ahead.

We look forward to a Healthy New Year. Bring it on!

Enjoy!

Te Editors

Welcome

CHEROKEE

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2

10

CHEROKEE

1 Welcome

4 Gluten-Free, Is It Right For Me?

6 Keeping Our Fur Babies Healthy

8 2015 Fitness Trends

10 Give Up Smoking Once and For All

12 Baby, Its Too Cold To Exercise Outside!

16 The Brain Game

18 The Eyes of Marietta Eye Clinic / Canton

22 Cosmetic Surgery...Is This Going To Be The Year?

24 Bridging The Gap - Using Nutritional Supplements

26 Namaste...Yoga and Your Health

32 Apple Cider Vinegar: Natures Wonder Cure

34 Warm & Comforting - Delicious Winter Soups

36 Delightful, Beautiful and Edible...Its Snowing!

40 Calendar

enjoy! cherokee TMmagazine is published by AdvertisingDynamics, Inc. in partnership with Tri-State Communications.

706.290.0202 www.adigeorgia.comFor Advertising, contact: 678.454.9350 or [email protected]

enjoy! cherokeemagazine reserves the right to edit all materials for clarity and space availability,

and to determine the suitability of all materials submitted for publication. No reproduction of

printed materials is permitted without the consent of the Publisher. enjoy! cherokeemagazine is

published in partnership with Tri-State Communications and Advertising Dynamics, Inc.,

Copyright 2015 by Advertising Dynamics, Inc. All rights reserved.

Go to enjoycherokee.comand enjoy our online versio

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POWEROF MEMBERSHIPBRINGING YOU THE

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You cant shop at your local

supermarket without noticing the

growing number of gluten-free

products. From cake mixes to

ketchup, the gluten-free trend

is gaining popularity and shelf

space. But what is gluten and why

are more consumers opting for

gluten-free diets?

Gluten is the protein composite found in wheat and grains. Derivedfrom the Latin wordglue, gluten provides the elasticity that helpsdough rise and gives it its shape and gluey texture. Youll find

gluten in bread, beer, ice cream; soy sauce and even cosmetics andhair care products. For most of us, gluten poses no problem.

However, if you suffer from celiac disease or have a diagnosedwheat allergy, avoiding gluten is necessary and life saving. Celiacdisease is an autoimmune disorder that can occur in geneticallypredisposed people where ingestion of gluten leads to damage inthe small intestine. It affects 1 in 100 people worldwide.

Interestingly, some physicians are observing that their patientswho have gastrointestinal or neurological problems, but no celiacdiagnosis or allergies sometimes improve on a gluten-free diet. Tese

people are usually identified as being gluten-sensitive and are self-diagnosed, or have conditions like small bowel bacterial overgrowth,fructose or lactose intolerance, colitis, or other food sensitivities.

But is a gluten-free diet healthy for those who dont need to avoidit? Because gluten-free flours are not fortified with B vitamins,individuals unnecessarily on a gluten-free diet can become vitamindeficient. A person following a diet without gluten can haveincreased risk for vitamin and mineral deficiencies, such as iron,calcium and the B vitamins thiamin, niacin, riboflavin and folate.

When teens go gluten-free, they are much more likely to becomeoverweight because they tend to eat less fiber, calcium and iron andconsume more fat. Before going gluten-free permanently, be sureyou must need to do so.

If you must go gluten-free, learning what foods are naturallywithout gluten is important and will help you to save money asmanufacturers continue to market products for this growing trend.Fruits, vegetables, beef, poultry, fish, eggs, corn, potatoes, beans,nuts, quinoa, rice, soy and tapioca are some naturally gluten-freefoods and have a variety of nutrients. If you are take supplements,make sure that they are gluten-free as well. Non-food items maycontain gluten, such as medications and even stamps or envelopes,so be wary.

Processed foods may contain gluten as well, such as canned gravyor gravy mixes, french fries, rice mixes, sauces, soups, soy sauce,chips, candy and beer. Checking the ingredient list may not alwayshelp you verify that there is no hidden gluten in the product;sometimes you can verify with the manufacturer to ensure it is agluten-free food. Te FDA requires that a product must be lessthan 20 parts per million (20ppm) in order to have gluten-freeprinted on the label.

GLUTEN-FREEIS IT RIGHT

FOR ME?Educate Yourself On Tis Growing rend

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Keeping

OurFur

BabiesHealthyWinter Health Care

Tips for YourFour-Legged

Family Members

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February is National Dental Health

Month for pets. Routine dental care is

important and a healthy mouth is truly

a benefit for your pets entire body.

Dental cleanings are performed under

general anesthesia and usually only

requires one day at the vet. Due to

genetics and diet some pets need more

frequent dental cleanings than others.

Illnesses and trauma can also impact

dental health. Severe dental disease

can cause liver and heart problems as

well as weight loss issues. Abnormal

odors from the mouth should be brought

to the attention of your veterinarian.

And remember, older pets needdental cleanings and care as much as

youngsters do. Many veterinarians offer

discounts during this special month; so

get your pet a dental check-up!

Harsh, cold winter temperatures and less than pleasant winter weather canbe harmful to the pet members of your family.

Dr. Susan Haight, a Cherokee and North Fulton County veterinarian andowner ofMy Pets Mobile Vet, gives us tips for ensuring the health and safetyof those very important members of the family. Dr. Haight tells us, Someof the most important concerns for pets in the winter are the same for thosein the summer.

First, keep clean, fresh water available at all times - in the winter, outdoorwater in bowls can easily become frozen so they should be changed daily ormore frequently. Indoor water containers may need to be refilled more oftenas indoor pets can be thirstier due to the dry air associated with indoor heat.Fresh water is a daily requirement for all pets year round.

Be mindful of the temperature outside, including the wind chill impact.Animals that are outside need adequate shelter to protect them from thecold, wind and bad weather. At temperatures below freezing, please considerbringing your pets inside. Older pets often have arthritis, and the winter

weather is difficult for them. Soft bedding provides a comfortable cushionand also gives our pets a place to curl up and stay warm. Just as space heaters

are dangerous in the home when left unattended, the same goes for anyshelter used for your pet and should not be used. Specialized products areavailable such as booties for dogs to provide traction (and to protect thepaws) on snow and ice. Be mindful, pets can get frostbite on the tips of theirears and tails, so when spending time outdoors keep a careful watch on theseareas. In Cherokee County, we dont often see the weather that necessitatesthis type of preparedness but as we learned last winter, it is possible.

Outdoor cats are often seeking warmth during the winter months - and willgravitate toward that heat under the hood of a recently driven vehicle. Terisk is that when you then turn on that car, you can injure the unsuspectingkitty. Te doctor tells us that years ago she adopted a kitten that had lost aleg in precisely this event. Make some noise such as tapping on the hood

when getting into your car, especially if its parked outside in a driveway oron the street.

An important winter risk for outdoor pets is anti-freeze. Historically, ithas a sweet flavor that attracts pets - and can cause severe illness and evendeath - even in small amounts that may drip underneath a car.

Pets need regular veterinary exams, appropriate vaccinations and routinelab tests and blood work. Te regular, year round use of preventativesfor heartworms, intestinal parasites, fleas, and ticks are crucial in thesoutheastern United States. In veterinary medicine, as in human medicine,catching an illness early often carries a better prognosis for the pet, and

regular exams are part of this. Also, you, the pet owner, are an invaluableresource. Owners are so observant and can know when their pet is not doingwell, even if the symptoms are mild. One of the common reasons where anexam is indicated is when your pet is ADR (aint doing right) - believe it ornot a phrase taught in veterinary school! Its what you observe as an owner

when something is just not right with your pet. And that is a reason to seeyour veterinarian. Severe illness may only have mild clinical signs, and mildillness can get much worse when untreated.

A graduate of the University of Georgias College of Veterinary Medicine, Dr. Susan Haight is theowner of My Pets Mobile Vet, which brings veterinary services to you. Tey offer medical care forsmall animals in the Cherokee and North Fulton County areas. More information is available attheir website, www.mypetsmobilevet.com.

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No matter your lifestyle and interests, you can find an exerciseprogram to help you reach your fitness goals. o understand someof the options available, here are overviews of top fitness programsto help 2015 be your healthiest yet.

One of the most popular fitness options doesnt require a gymmembership and is completely portable body weight training.By utilizing the natural resistance from the weight of our bodies

workouts, cannot only save time but yield results quickly. Sincethere is no equipment, you can move from exercise to exerciseseamlessly. Tis will allow an increase in heart rate that will enablefat-burning to begin. Another great aspect of body weight training

is the ability to modify the moves to fit your current condition.Some of the exercises included in body weight training includepush-ups, planks, lunges, and squats.

Core trainingfocuses on improving the condition and stabilityof the muscles of the abdomen, thorax and back. Exercises forthe core commonly work the hips, lower back, and abdominals.Benefits of a strong core include proper body alignment whichminimizes strain on muscles and joints. It also promotes healthyposture that supports internal organs and can eliminate back pain.Tese exercises may be performed by stabilizing equipment such asexercise balls and wobble boards.

Strength trainingis one of the most popular offerings at mostgyms and should be included in most programs. Tese weight-bearing exercises improve and help maintain muscle strength. Tebenefits of strength training include increased bone density, weightcontrol, leaner muscle mass and an increase in stamina. Some ofthe tools needed for this type of exercise are barbells, dumbbells,and resistance machines.

If you would like to see results acquired by strength trainingquickly you might want to consider circuit training. A group ofsix to ten strength-training exercises are performed in sequence

with only a short rest between each exercise. With the lack of rest

between there is an increase in metabolism burning more caloriesthan regular strength training. Also, circuit training is a big timesaver.

When you want to take your strength training to the next levellook no further than high-intensity interval training. Shortintervals of exercise are performed at maximum intensity separatedby longer periods at a much lower intensity levels. High-intensityinterval training yields all the benefits of regular strength trainingand more. Tis type of training focuses on maximum effort notonly increasing heart rate, the amount of calories burned increasenot only during exercise but the recovery period as well.

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Here is

whererelationshipsbegin.

Banking products are provided by Synovus Bank, Member FDIC.

Divisions of Synovus Bank operate under multiple trade names across the Southeast.

Theres something different about the way everyone interacts with and cares for

one another in our community, and youll find that same way of doing things at

Bank of North Georgia. Turn to us today for all of the products and services you

need to meet your financial goals.

770.576.4471bankofnorthgeorgia.com

Back: Adam Smith, Commercial Banker; Cory Wilson, Manager Retail Banking; Lewis Cline, Community Executive

Front: Cindy Brooks, Canton Office Manager; Dana Callan, Woodstock Office Manager; Debra Williams, Business Banker

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READY... SET...QUIT

Give Up Smoking

Once and For All

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Its true. An occasionalpiece of cake or glass

of wine isnt going to killyou. But a once-in-a-whilecigarette does more harmthan you may realize.Smoking is the #1 cause of preventable death in the U.S. According to the AmericanCancer Society, smoking even as little as 5 days out of the month can lead to more

shortness of breath and coughing. Smoking just 1-4 cigarettes a day can increase therisk of dying from heart disease and other diseases, like cancer.

Te bottom line is if you dont smoke, dont start. And if you do, quit. Tere are noifs, ands or butts about it.

Quitting smoking is one of the best things you can do for your health. ry thesestrategies to help ensure your success:

Set a quit date for within the next month. Youll have time to prepare, but not changeyour mind.

ell family, friends and colleagues about your plans to gain support.

Anticipate challenges. Keep a journal to figure out smoking triggers. Learn how toavoid them and withdrawal feelings.

Plan ahead to deal with cravings with replacements such as peppermints, carrot sticksor toothpicks.

Trow away all of your cigarettes, lighters and ashtrays from your home, car andworkplace.

alk to your doctor to get help quitting. Ask about medicines that can control yournicotine cravings or withdrawal symptoms.

Start taking other steps to improve your health and well being such as gettingadequate sleep, drinking plenty of fluids and exercising.

Avoid situations where you will feel tempted to smoke. For example, get up from thetable immediately after meals and dine at restaurants that prohibit smoking. Makesmoking inconvenient.

Join a support group or telephone-counseling program.

Source: Northside Hospital Smoking Cessation

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(continued on page 14)

Woodstock tennis pro, odd Miller, says that some of the best tennis practice sessions he has everparticipated in have been in cold, winter weather. He says players come to the court self-qualifying duringthe winter months, thus being able to practice effectively, and see significant gains in their individualtennis game.

Ten theres Amanda Duncan, resident, wife, and mother of two. She also happens to be a longdistance runner and a 2012 finisher of the Boston Marathon. She encourages (serious) athletes by saying,You dont have to stop in winter. Layer up and hydrate. Dont make the mistake of thinking you areadequately hydrated because it is coldyou lose just as much moisture in the cold as you do in the heat.

BABY, IStooCOLDto exerciseOUSIDE!

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A FINANCIAL PARTNER

YOU CAN COUNT ON

Stop by and visit Rudy Childre, Steve Holcomb, Rick Rowland(L to R) and see why we are The Bank That SERVICE Built.

ucbi.com

Member FDIC. 2014 United Community Bank.RIVERSTONECANTON

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Tese local experts share the advice and council for activelyengaging in winter exercise and sports activities with most otherauthorities on the subject. Most all agree with the level in whichyou can, and do, participate depends on your physical history,capabilities, and stamina. If in doubt, always check with yourpersonal physician first. In many cases, your doctor will be happyto learn of your interest in pursuing winter outdoor exercise andshare some ideas. He may remind you that the YMCA, gyms,and workout centers are usually open during unaccommodating

weather, too.

Winter weather poses a different approach for the non-experienced, occasional, beginner, or the New Year resolutioncrowd. First of all, those of us who fall into this group, we needto arm ourselves with a few facts. Weve come into winter after allthat Tanksgiving to New Year turkey and dressing, ham, pumpkinpies, chocolate cake, snacksall topped with extra pounds and alot of guilt. Smartly, we know a fresh new year started off just right

with exercise is the answer.

With just a little research, you dont have to look very far to findhelp in your new winter exercise quest. We loved the myth-bustercompiled by New York athletic trainer, exercise physiologist andlicensed physical therapist, Scott Weiss. Who better than someone

who lives in the tough northern weather and dense population toclue us in? Here are six bits of food for thought:

RUE OR FALSE:

1. Cold weather exercise helps you lose weight.

2. Cold weather makes you depressed.

3. You need more sleep in winter.

4. Winter weather makes you hungry.

5. Consuming alcohol keeps you warm.

6. You can drink less water in the winter.

ANSWERS:

1.Not true. So if you were thinking of hanging out there shiveringin the cold to burn calories, forget it. Just the shivering might burna few, but exercising outdoors in winter is no different to help in

weight loss than other time of the year.

2. Not exactly correct. Its called seasonal affective disorder(SAD) and not related to the cold, but to light. In the earthsnorthern climes where it gets darker earlier, or stays darker longer,people not exposed to enough sunlight and can experience feelingsof depression and sadness.

3. False. Sorry. And it was such a good excuse to sleep in! Yourinternal sleep cycle is based on light, not temperature. Our expertsays, cold can keep you up longer. When daylight ends, the pinealgland produces more melatonin, which causes sleepiness. Whenmorning comes, the gland shuts off the hormone, which aids in

waking us up. We feel sleepier because there is less lightand moremelatonin.

4. rue.We tend to eat more in colder weather. Te increase ofmelatonin may be the culprit, so we can place the blame there andnot on that extra bag of potato chips. Staying indoors lends itself tostaying in, and around, food thus consuming more calories. Someexperts also believe that we are genetically programmed to conservethose calories, designed to sustain us and give us energy for theseasons when we need more. Te caveman did not have a Publixaround the corner.

5. rue.Alcohol does increase the body temp-- however, not agood idea for warming yourself up. Exercising and alcohol dont

mix well. While your extremities might warm up temporarily, youlose heat in your core, where you need it most.

6. False.You need to hydrate. In a dry climate it helps keep mucousmembranes moist, and help fight off infection. Water, and perhapsmore than you feel you need, is essential. Dr. Weiss says that greatercore and peripheral water level aids in the moisture of the skinand total blood volume. It also helps prevent chapping, cracking,opportunistic infection and cardiovascular function.

With the officials weighing in, we can feel comfortable with winteroutdoor exercise and ready to get outside in those colorful athleticoutfits you got for Christmas. Get up, get out and go for it.

(Baby Its too Cold continued from page 12)

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*J. ThompsonRoss Investments is not a tax or legal advisor. J. ThompsonRoss Investments and Judy T. Ross offer investmentproducts and services through Wells Fargo Advisors Financial Network, LLC (WFAFN), Member SIPC. J.ThompsonRoss

Investments is a separate entity from WFAFN. CAR-0214-01560

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770.345.8008

www.jtrinvestments.com

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The J.ThompsonRoss Investment team.As seen in Forbes magazine.*

We can help you identify your highestpriority goals

and develop an investment plan with those goals in

mind. As your life constantly evolves, so do your in-vestment needs. Are you sure your strategy is correct?

321 East Main Street Canton, GA 30114 (Appointment only)

Business Succession: Questions You Need To Ask

Do you have a business succession plan? Life-changing events orretirement can bring on some tough choices.

Its not unusual for business owners to find a majority of their wealthtied up in their company. Tis is often a major provider for them andtheir families. But when the time comes to sell their businesses, manyowners often have not thought about how they would replace that

important chunk of income. Business succession can be an emotional, financial, and timing issuefor business owners.

If you own your own business and are considering a businesssuccession plan, there are five questions you should address with yourFinancial Advisor. ogether you will want to ensure you have a planin place to help reduce the risks associated with one of your mostimportant assets.What other assets have you set aside to help fund your retirement? Should you rely on your business alone to fund retirement? Just asyour investments should be diversified, so should your assets. Tough it may be difficult to do in a business climate, as a businessowner, you should save and build your retirement savings plan awayfrom the business to work toward your retirement goals.Have you considered whether your business is an asset you can sell?

Whether or not you can find a buyer for your business dependson a variety of factors. Are there employees or partners who couldcontinue to run the business after you retire? Will your businessattract outside buyers? For example, companies that produce tangible goods and havepositive cash flows can often be sold. On the other hand, specialtyfirms that rely on you and your skills alone, such as boutiqueconsulting firms, are generally not salable. Te truth is most businessesfall somewhere in between.If you were to sell your business and pay the taxes on your gains,would the proceeds be enough to last for the rest of your life? Its important to determine if you expect a similar level of income inretirement that you now enjoy from your business. As a business owner, you likely work very hard and your dedicatedefforts are an important ingredient to your business success. Te

investment returns from your growing business may well exceed theinvestment returns from a prudent investment portfolio.

In the long run, however, the income derived from your valuablework ethic simply may not be replaceable.

Business owners are often optimists by nature, and they take risksto grow their business. Te risk of putting all your eggs in one basketmay not work as well, however, when it comes time to build aninvestment portfolio.What happens if you cannot be involved in running your business? Stories abound about business owners who are struck down byillness, death or disability, leaving business partners and spouses tofigure out what comes next. If more than one partner or shareholder is involved in your business,it is important to have a buy-sell agreement in place. A buy-sell is awritten agreement between two or more owners of a business.

If a triggering event occurs, one or more owners will have theright or obligation to buy the business interest from the owner whois obligated to sell. riggering events often include the death, divorce,or disability of a partner or shareholder. Te agreement may establish afunding mechanism to facilitate the purchase of an owners interest insuch cases.Do you have a plan in place that will allow you to retire regardlessof a sale? You may not be able to sell your business at the precise time youwish to sell. Planning for succession in a small business should be atop priority. Begin with the objectives you want to achieve, and talk throughthese concerns with your Financial Advisor. ogether you can builda plan, then work on getting the capital and the agreements in placeto transition your business when the time is right or when life eventsrequire succession in your business.

J. Tompson Ross Investments:

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THEBRAINGAME

Most people will agree that the brain is the most important thingabout us. It is who we are and what we are, and with care andconcern it will dictate almost everything about us. Tanks to thecontainer in which we carry it, handling a few hard knocks is usuallypar for the course. Putting our brains in harms way is not an option--right now the NFL guys are involved in some rather profounddiscussions about whether their choice of work has led them to headbangs that may well have affected the rest of their lives.

Many choices we make impact our brain in one way, or anotherbut sometimes things happen that are beyond our control. Someforms of cancer, tumors, growths, strokes or a variety of bad thingsthat appear can make an enormous difference. One of the mostinsidious and well known of these is Alzheimers disease, named

after the Bavarian scientist and discoverer, Dr. Alois Alzheimer. Tedisease is a form of dementia, and attacks the activities of the brain.Quite often, the first sign of the disease appears in ages 40 to 50,but is usually more specifically found after age 65.

Te disease itself is not a candidate for good news/bad news,as it is principally associated with bad news. oday, it is incurable.However, modern medicine has approaches to its onset that canvastly change some of the symptoms and how we deal with them.Tere are numerous organizations and researchers in an on-goingbattle to discover more about Alzheimers. Te work is constant tofind breakthroughs to alleviate and provide a workable approach

to dealing with the disease. As with most medical problems, thesooner the diagnosis, the better. In spite of the numbers of peopleaffected here in the US, it is estimated that more than five millionpeople may be experiencing the early onset though they may notshow the full symptoms until much later in life. Tis is the time forgroundwork, to maintain good health practices, and have regularcheckups as the birthdays click off the calendar.

Alzheimers health care professionals and researchers observingcases showing loss of more than normal memory, suggest havinga comprehensive medical evaluation by a specialist in the field.Perhaps undergoing cognitive tests, neurological exams and/orbrain imaging might be in order. Tis early detection can be asignificant role in the study of ways to deal with the onset. For

instance, some studies are suggesting links with sleep disorders(such as sleep apnea), but often researchers are unable to prove

which came firstthe sleep disorder or the onset of Alzheimers.

What role does lifestyle play? Diet, exercise, stress? Tese arequestions for which there is no definite answer as of yet, butresearchers are seeking ways to improve lifestyle for those whoalready are experiencing the disease. Laurie Ryan, as programdirector for Alzheimers clinical trials at the National Institute on

Aging, says, Were probably going to have multiple interventions.Te big picture is that we are not there yet, but there is so muchgoing on, we are very hopeful. We would like to be there now.

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FOOD FOR HOUGH? Walnut enriched diet...early research shows it improves memory.

e protein creating beta-amyloid. Reducing presence seems to help onsets of Alzheimers.

e drug group acetylcholinesterase inhibitors- in some cases slows the disease.

Estrogen replacement therapy may reduce risk of developing the disease.

Antioxidants (Vitamin E) may help prevent brain-cell damage by Alzheimers.

Ginkgo biloba, an herb said to be a memory aid.

BE A BUSY BODY: Arts and Craft, Knitting, Crocheting Word, Crossword, Jigsaw, trivia puzzles Gardening Reading aloud Listening to music

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THEof marietta eye clinic

EYE EXAMS GLASSES CONTACT LENSES PEDIATRIC EYE CARE CATARACT & LENS IMPLANT SURGERY

GLAUCOMA MANAGEMENT DIABETIC RETINOPATHY CARE UVEITIS MANAGEMENT MACULAR DEGENERATION TREATMENT

LASIK CORNEAL TRANSPLANTS DRY EYE TREATMENT COSMETIC EYELID SURGERY BOTOX JUVEDERM VOLUMA

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M A R I E T T A E Y E C L I N I C C A N T O N

When the Marietta Eye Clinic was founded in 1967, it was withdedication and promise. Te founding physicians made it their

mission to offer comprehensive eye care, using the most advancedtechnology, to all patients of all ages.

Te success of their groundwork is evident today. Marietta EyeClinic is considered to be North Georgias premier eye care practice.Now, with seven locations and more than twenty physicians andmany subspecialties, they focus on all aspects of vision and eye careneeds. From pediatrics to geriatrics, the toddler to the 100 plus yearold, each patient is in expert and attentive hands.

Te services provided by Marietta Eye Clinic give patients thebenefit of never having to worry about eye concerns, issues or what

to do next. Services are thorough and wide-ranged, encompassingroutine eye exams, glasses and contact lenses, pediatric eye care, lasercataract and lens implant surgery, glaucoma management, diabeticretinopathy care, uveitis management, macular degenerationtreatment, custom LASIK, corneal transplants, dry eye treatment,cosmetic eyelid surgery and injectables such as BOOX cosmetic,

Juvederm and Voluma.

Te Marietta Eye Clinic location in Canton, referred to as theCherokee office, is located on Old Ballground Highway, nearthe heart of Riverstone Parkway. Easy to access and convenientlylocated, this beautiful facility is designed to continue the traditionof service complimented with modern technology.

The Optical CenterYou will be pleased to know that Marietta Eye Clinic offers full-service optical boutiques. They strive

to provide high quality lenses, a large selection of economy and designer frames and outstanding

value. The staff of licensed opticians will use their expertise to help you select the right eyewear for

your lifestyle, occupation and personal style. In addition, the certified contact lens technicians provide

a wide range of fitting options. They specialize in finding lens solutions for all patients, including

those who suffer from dry eye and conditions such as keratoconus. Our highly trained staff is also

skilled with fitting Paragon CRT lenses. CRT lenses are worn while sleeping and can often eliminate

the need for eyeglasses and contact lenses during waking hours.

Marietta Eye Clinic is a large practice, yet the Cherokee office isstaffed by a consistent group of Board Certified Ophthalmologists

and highly trained Optometrists. Tis ensures that you have theopportunity to see the same doctor every time you come andexperience the same comfortable feel and personal attention thatyou would in a small local practice.

In their ongoing attempt to provide patients with the bestcare possible, Marietta Eye Clinic has also developed their ownsurgery center. Marietta Eye Surgery is adjacent to the mainoffice in Marietta. By building a facility exclusively for the use oftheir practice, they provide patients with better care and quickerscheduling. As an innovator in surgical procedures, patients cantrust they are receiving the finest care available at Marietta Eye

Clinic. Surgical procedures at Marietta Eye Surgery include lasercataract, glaucoma, pediatric, cosmetic, and reconstructive surgery.Te pre-op and post-op follow up is can be conveniently performedin the Marietta Eye Clinic Cherokee office.

On your visit to Marietta Eye Clinic, youll be pleased to findthis comprehensive practice can attend to the routine, medical, andsurgical vision needs of you and your family for a lifetime.

Vision is essential, and should not be taken for granted. Your eye careshould be trusted to a physician who is well qualified, with the credentialsand experience your eyes deserve. At Marietta Eye Clinic in Canton, youcan be confident you have the best.

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Meet our accomplished physicians...

Justin Wilkin, M.D. Comprehensive Ophthalmologist, Cataract SurgeonI am happy to be back home, working with the best group of doctors in our field. ogether, we serve some of

the best people in the south. A native of Sandy Springs, Dr. Wilkin came to work with the Marietta Eye Clinic in August,2014. He is a Board Eligible Ophthalmologist who specializes in comprehensive eye care and cataractsurgery. He graduated Magna Cum Laude from Georgia ech, with a Bachelors Degree in Biology.He received his Doctor of Medicine from the Medical College of Georgia, in Augusta. He completedhis Ophthalmology Residency at the Hamilton Eye Institute in Memphis, ennessee. His professionalaffiliations include the American Academy of Ophthalmology and the American Society of Cataract andRefractive Surgery. While Dr. Wilkin specializes in providing comprehensive eye care to patients of allages, he has a special passion for cataract surgery. He finds it very rewarding that many of his patients areable to enjoy a significant improvement in their quality of life following the procedure.

Shuni Jiang, M.D. Glaucoma Specialist, Cataract SurgeonI always marveled when I heard stories of people having their vision restored after cataract surgery.

Dr. Jiangs credentials range internationally. She attended Jilin University, Changchun, China, whereshe received her Doctor of Medicine degree. She attended the Karolinska Institute in Stockholm,Sweden and was awarded her Doctor of Philosophy degree. Knowing that cataracts were the leadingcause of blindness in China, when Dr. Jiang arrived in the United States she decided to continue hermedical education and specialize in Ophthalmology.

In the U.S., she attended the University of Louisville, Louisville, Kentucky and completed herOphthalmology Residency at Emory University in Atlanta where she was awarded her GlaucomaFellowship. She is a Board Certified Ophthalmologist and member of the American Academy ofOphthalmology, the American Society of Cataract and Refractive Surgery and the Association forResearch in Vision and Ophthalmology. Dr. Jiang has published numerous articles in peer-reviewed

journals and received awards from the National Eye Institute and other International organizations.She has been a member of the Marietta Eye Clinic group since 2009, specializing in ComplexGlaucoma Diagnosis and Management, Laser treatment for Glaucoma, rabeculectomy, Aqueous Shunt,Small-Incision Cataract Surgery, and combined Cataract and Glaucoma Surgery.

She is fluent in English, Chinese and Korean.

Dhanu Meleth, M.D. Retina and Uveitis SpecialistTe wonderful thing about treating the eye is that you can diagnose 95% of eye diseases based on what yousee; you rarely need lab work or an MRI to diagnose the medical problem. I love being able to participate inall phases of care for my patients from the medical to the surgical components of treatment.

Dr. Meleth began serving patients at the Marietta Eye Clinic in 2013. With his extensive training and

education, he adds considerably to the talents and skills available at the Cherokee office. He has a Bachelor of Science degree from the University of Alabama at Birmingham, (UAB) graduatingCum Laude. He also holds his Doctor of Medicine degree from UAB, as well as his Master of Sciencedegree in Physiology, and obtained his Internal Medicine Internship at Mt. Sinai Hospital in New York,New York. At the George Washington University in DC, he completed his Ophthalmology Residency. Atthe National Eye Institute in Bethesda, he completed his Uveitis Fellowship and went on to complete asecond fellowship for Retina and Vitreous at Baylor College of Medicine in Houston, Texas. Dr. Meleth is Board Certified by the American Board of Ophthalmology. He is also a Fellowshiptrained Retina and Uveitis Specialist and recipient of the National Eye Institute Award for Excellence inClinical Care in 2011. He served as Chief Resident at the George Washington University Departmentof Ophthalmology. Dr. Meleth specializes in all eye conditions affecting the retina including DiabeticRetinopathy, Macular Degeneration and Uveitis.

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Byron Long, M.D. Ocular SpecialistI recently repaired the drooping eyelid of an elderly woman who had lived her entire life seeing withonly one eye. She cried when she realized she could fully open both eyes and see. Tat kind of motivationnever grows old.

Dr. Long is Board Certied by the American Board of Ophthalmology. FromVirginia Tech in

Blacksburg, Virginia, he holds a Bachelor of Science Degree with majors in Biology and Marketing.He received his Medical Degree from the Medical College of Virginia in Richmond and completed hisInternship at the University of Virginia. At the Medical College of Virgina Richmond, he accomplishedhis residency in Ophthalmology and received his Oculoplastic Fellowship at the Wills Eye Hospitalin Philadelphia. He is a member of the American Academy of Ophthalmology and the American Medical Associationand a Phi Sigma Biological Honor Society member. Dr. Long has been an Oculoplastic Specialist with Marietta Eye Clinic since 2011. He specializes inperforming cosmetic and medically necessary eye lid and reconstructive surgery. In addition, he alsooers a variety of facial rejuvenation services such as BOTOX cosmetic, Juvederm, Voluma.

Tomas Prichard, D.O. Primary Eye CareMy family and I really love calling Canton home. I consider myself to be especially fortunate to also have theopportunity to treat patients within my own community.

When Dr. Prichard came to the Marietta Eye Clinic in March of 2014, he came very much a part ofthe community. He, along with his family, has enjoyed living here since 2006.

He received his undergraduate degree from University of Wisconsin-Stevens Point, and his Doctor ofOptometry degree from the University of Houston College of Optometry. Dr. Prichards professionalaffiliations include the American Optometric Association and the Alabama Optometric Association. As a Medical Optometrist, Dr. Prichard attends to patients for their routine eye care, includingpersonal assistance with glasses and lenses. He also works alongside other specialists to co-treat eyeproblems resulting from diseases such as Diabetes.

Dr. Brandy Augustine, O.D. Primary Eye CareI never want to do anything halfway. Te person before me in the exam chair is the most important personin the room. I give each patient my best.

Dr. Augustine is a graduate of the University of Alabama, with a Bachelor of Science in Biology.She graduated from the University of Alabama at Birmingham School of Optometry with honorsand received her Masters Degree in Public Health, Summa Cum Laude. She spent her optometricresidency at VA Puget Sound Health Care in Tacoma, Washington, and served on the medical sta at

the WG Hefner VA Medical Center in Salisbury, North Carolina. She has also found time to give back,donating her time and abilities to medical missions in remote areas within the U.S.

Dr. Augustine joined the Marietta Eye Clinic in 2011. In addition to seeing patients for routine eyecare, she also attends patients with medical eye conditions and those recovering from cataract surgery.Tough she works with all age groups, she does have a special feeling for seniors, remembering thespecial elders in her family and the care she would want them to have.

100 Old Ballground Hwy. Ste A (Canton Eye Clinic) Canton, Georgia 30114

Phone (770) 479-2195 Optical (770) 720-1807 Fax (770) 720-4907 mariettaeye.com

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Having cosmetic or plastic surgery these days seem to be a standardprocedure, well recognized in our society.

We hear it mentioned frequently, mostly by women, but men are talking,too. It is discussed in hair salons, spas, over lunch, partiesjust aboutanywhere. Cosmetic surgery usually becomes a topic when someone mentionshe, or she would like to have some work done to improve some bodilyimperfection. Tere is no doubt that media and celebrities have heightenedattention and acceptance to cosmetic surgery, and we are attracted to the

before and after results and possibilities.

If we look better, do we feel better, too? Most people might say yes. Inthe last ten years, plastic surgery (often referred to as cosmetic surgery) hasbeen on a climb in popularity and acceptance. According to the AmericanSociety for Aesthetic Plastic Surgery, figures gathered in early 2014 reportedthat money spent on surgical and nonsurgical procedures a year earlierexceeded more than 12 billion dollars. Tat represents 11 million proceduresby surgeons, dermatologists, and otolaryngologists. Seven billion dollars ofthe amount was spent on surgical and nonsurgical procedures alone. Toseimperfections were being addressed.

Apparently, we were feeling more secure about what, and who accomplished

their physical cosmetic repairs. Advancements in technologies, less-invasivetechniques, availability of qualified physicians and accessibility played asignificant role in the decision to look better. Cost, too, was a factor. Withthe economy seemingly on the rebound, Americans were more confident inspending discretionary dollars, knowing that insurance companies do notcover elective cosmetic procedures or surgeries.

Other revealing details discovered what procedures were preferred.Nationally, liposuction replaced breast augmentation as the most frequentlyperformed surgical procedurecollectively a billion dollars worth. Tebreakdown presented new evidence of Cosmetic Surgery acceptance.

Te top five most popular procedures were: Liposuction, up 16.3%; Breastaugmentation, down 5.2%; Eyelid surgery, up 5.4%; ummy tuck, up 2.3%and Rhinoplasty, (Nose surgery) up by 2.9%.

Having that face-lift, tummy tuck or Lipo may be exactly what you arelooking for to become happier and more confident. If it is, then you shouldbegin the process with a clear and precise understanding of that which youare investing. How long have you wanted to do this? What do you want tochange this, and why?

First, the physician you choose has to be an important consideration. Heor she should be board certified, with plenty of experience. A referral fromanother doctor, a former patient or family member would be excellent, but

in addition, check the educational background, certifications and affiliationsof the surgeon. (Much is available on the Internet.) Your first consultation isusually free, so plan to ask lots of questions when you meet your doctor inperson. Communication with your physician and his practice is an importantpart of successful procedure and experience. Hell have plenty for you. Whenyou talk with your surgeon, he will ask you questions to understand best whatyour expectations might be. You want to be realistic about your goals, and themore you learn about the procedure, the least you will be caught off guard.

Some of the questions you would want to ask include the anesthetistshospital affiliations, length and care in the recovery, if needed. Ask to seebefore and after pictures of patients. Meet nurses and attending staff. Discuss

IS THISGOINGTO BE THE YEAR?

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Gallstones and gallbladder problems

Stomach, adrenal gland, pancreas

and spleen

Gastroesophageal reflux disease and

hiatal hernias

Hernias

Northside Cherokee Surgical Associates is a full-service practice specializing in the wide scope of

general surgery. Our board-certified physician, Dr. Grant Wolfe, uses the latest minimally invasive

robotic and laparoscopic techniques to treat the full spectrum of abdominal, thyroid, and soft tissue

disorders.Grant Wolfe, M.D.

Expert Surgical Care for the Cherokee Community

Treatments offered for:

Diverticulitis and colon

cancer

Thyroid and parathyroid

disease

Skin and soft tissue lesions

Breast masses and cancer

(770) 924-9656 ncsurgicalassociates.com900 Towne Lake Parkway, Suite 412, Woodstock, GA 30189

the cost of services, knowing cost should not be the only decidingfactor in choosing your physicianlook for qualifications.

Do you know the difference between a plastic surgeon and acosmetic surgeon? Most people believe they are the same, buttechnically, that is not entirely the case. Cosmetic surgery andplastic surgery each has distinct practice goals, both presentingdifferent certifications.

Cosmetic Surgery focuses on the enhancement of thepatients appearance and performed on areas of the head, neckand body, and can be practiced by physicians from a variety offields. Tey perform commonly known procedures from breastenhancements to skin rejuvenation. A plastic surgeon, too, canoffer these procedures to his patients. However, plastic surgeryfocuses on repairing defects to reconstruction of normal functionsand appearance. It is plastic surgery that is dedicated to correctabnormalities, body defects, burns and disease and is devoted tothat call; however, many plastic surgeons also choose to performcosmetic surgery.

If you are thinking about including cosmetic surgery in the year

ahead, you are not alone. As reports show, thousands of peoplehave procedures every year, and the numbers are growing. Whetherthey want to boost their confidence level for professional reasons,feel happier about their shape or to look a few years younger, theirreasons are their very own and should be.

Stats source: ASAPS

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As our diets have incorporated more processed food,we have eliminated many essential nutrients from ourdiets. There will never be anything that replaces all thebenefits of a thoughtful, well-rounded diet. Fortunately,

with the emergence of processed food, morenutritional supplements are available to fill the gaps.

With the numerous supplements now on the market, you can only wonder, what do I need and what will work?o help you decide what might work for your dietary needs, here is a breakdown of ten of the top supplementsthat could help maintain your health and strength.

1. Beta-Alanine has been linked to performance improvement. Tis supplement is used by muscle cells to formcamosine, which acts as a buffering agent in skeletal muscle increasing endurance in high-intensity exercise.

2. Cinnamon this spice has one of the highest known antioxidant levels. It is thought to improve insulinsensitivity, which will help the body process carbohydrates and control blood sugar. You may add it to your dietas an accent in dishes such as oatmeal, yogurt or shakes or as capsules.

3. Creatine known to enhance muscle function during high-intensity exercise. By adding 3 to 5 grams per day,you may see improved strength or speed. It is an excellent choice of supplement of those who are looking toput on additional weight.

4. Fish Oil our bodies cannot make the Omega-3 fatty acids that are vital for brain function and healthy growthand development. Tese essential fatty acids must be acquired from our diet. When choosing a high-quality fishoil supplement, look for one that delivers a minimum of 2 grams of EPA and DHA daily. Some of the benefitsof this supplement include reduced triglycerides, lowered risk of heart disease, improved recovery from exercise

while protecting brain health and reducing likelihood of diabetes.

5. Greens Products are fruit and vegetable concentrates that help replace missing fruits and vegetables fromour diets. Amazingly, fewer than 10% of people from 5 to 34 consume the recommended five daily servings offruits and vegetables.

6. Probiotics are beneficial organisms that live in the digestive system. Remarkably, the digestion system has morethan 500 types of bacteria, which not only aids in digestion, but also supports our immune system. Supplementing

with probiotics will increase the population of healthy bacteria and will be supported resulting in reduced bloatand abdominal pain. When selecting a probiotic you should look for a product with at least 3 billion organisms.

7. Psyllium is a soluble fiber that is used as a supplement to promote digestive health as well as regulation ofblood sugar in those who have diabetes. When selecting a psyllium supplement, incorporate it gradually to

allow your body time to adapt to the additional fiber.

8. urmeric commonly used in Indian foods, it maybe used to introduce curcumin into your diet. Curcuminhas been thought to provide anti-viral, anti-arthritic, and anti-inflammatory properties. You can add the spiceto food or supplement with a product that contains 500 mg per day.

9.Vitamin D occurs naturally in very few foods while it may be added to some foods. It is also produced byexposure to sunlight. Most experts recommend 1000 IU daily when supplementing Vitamin D. In the body;Vitamin D promotes calcium absorption, modulates cell growth, and reduces inammation.

10.Whey Protein although whey protein is not an essential supplement, it is beneficial to in your arsenal. Inour busy day-to-day lives, whey protein offers a quick, convenient source of quality proteins. It is also a helpsthe body recover from exercise.

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Namaste...yoga and your health

Yoga, founded in ancient Indian philosophy, has manyschools of thought and practice. Each style has a distinct focuson different postures, breathing techniques and relaxation ormeditation methods. Now people turn to yoga for resultsthat manifest not only in the body but also the mind as well.If you are seeking a new variety of exercise, yoga may be aperfect fit.

Hatha yogais a great place to start. Here you will learn thefoundation of basic poses at a comfortable pace. Should youhave a goal of increasing strength, Ashtanga or power yogamight be right for you. Poses are selected that use body weightto increase the intensity and build strength and stamina. Oneof the hot trends in yoga is the practice of Bikramyoga.Tis


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(Namaste continued from page 26)

advanced practice occurs in a room that is heated to 100 F. Oneof the benefits is increased elimination of toxins through sweat.

As you can see, in the practice of yoga you are not limited by yourage or physical condition, there is a style for you.

With the incorporation of Hatha yoga into your lifestyle,many changes will occur in your body. You will experience greaterstrength and flexibility. Yoga builds from the inside-out. Te poses

are designed to reinforce the muscles that support the trunk orcore of the body. With the improved strength of the core, postureimproves helping relieve pain the neck, back and shoulders.Many see an improvement in digestion since the organs are bettersupported by muscles and toxins that are eliminated through basicposes that twist the body. Since the poses encourage stretching

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It starts with a conversation.Business Banking at South State Bank.

At South State Bank, we know every great

relationship starts with a conversation.

Whether you need to make the most of

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for what lies ahead, you need a financial

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(Namaste continued from page 28)

and are held for an extended period of time (usually one tothree breath cycles) the body will look longer and leaner.

Benefits are amplified through the vigorous practice ofpower yoga. Building on the foundation learned in Hathayoga, power yoga demands more energy, focus and strength.

Here you extend the poses to a minimum of five breathcycles. Tis requires that mind and body work together tohold a position and see the succession of poses to completion.

All at once, you are focusing on your breath, the pose, themovements required and increasing flexibility leading to anew level of discipline. Power yoga is also an excellent choiceif you want to build muscle by using the bodys weight forresistance.

All styles of yoga have meditation and relaxation techniquesthat are included in the practices. Tis process allows thestudent to reflect inward. Trough deep breathing and bodyawareness, you can turn off the chaos of day-to-day life.

Although yoga has been practiced for centuries, there isstill a place for it our lives in 2015.

things to consider:

Select a style of yoga that fits your needs and goals. With the variety of yoga styles available, youcan find the one that suits you, whether you areseeking a style that is physically challenging or

more focused on meditation.

Find a teacher you like.As with any trainer,look for one that is accomplished in their field.

With their experience and training, you can beassured the techniques are correct and can besafely performed.

Go at your own pace. One of the most beautifulthings about yoga is that the poses can bemodified to meet you at the level of your abilityand capability.

Be body aware.As you begin your practice,listen to your body. Te body will usediscomfort and pain as indicators that you arepushing too far.

In yoga, it is all about you.Remember youare not in competition, so avoid comparisonto others. Yoga is about the connection andharmony of your mind and your body.

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Northside Cherokee Pediatrics provides compassionate, comprehensive medical care for patients from

birth to 18 years of age. Dr. Jamie Rollins and Dr. Shalini Shah offer the quality one-on-one care you

demand to keep your child happy and healthy including, short wait times, same-day appointments and

personalized care at a location convenient for your busy lifestyle.

Northside Pediatrics offers:

Board-certified in Pediatrics.Northside Cherokee Pediatrics provides attentive,

complete care to children in every stage of development from infancy to adolescence.

Timely Access.For sick patients who require immediate attention, we offer same-day

appointments whenever possible.

Continuous Care. Patients are able to see the same provider at each visit to ensure

continuous and seamless care for your child.

684 Sixes Road, Suite 220,

Holly Springs, GA 30115

I-575, Exit 11

northsidecherokeepediatrics.co

Quality Pediatric Care, Close to Home

Call (678) 388-5485 toschedule an appointment

Jamie Rollins, MDShalini Shah, MD

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Troughout history, vinegars have been used for a variety ofpurposes including everything from cooking, cleaning agents andremedies for various health issues. Apple cider vinegar is the vinegarof choice for those seeking natural health solutions for control ofblood sugar levels, weight loss, and even heart health. Lets look atseveral of the benefits of apple cider vinegar.

Apple cider vinegar is manufactured by a two-step process wherecrushed apples are exposed to yeast. Te sugars from the apples gothrough fermentation and are converted to alcohol. Bacteria are thenadded to the alcohol solution, which undergoes further fermentationand is converted into acetic acid, the main active ingredient in vinegar.

When seeking vinegar to use for health purposes, you should look for

one that is organic and unfiltered. Tese still contain the motherwhich consists of protein strands, enzymes and friendly bacteria thatgive the product a murky, cobweb-like appearance. Containing onlythree calories per tablespoon, a high-quality apple cider vinegar hastrace amounts of potassium, amino acids, and antioxidants.

Elevated blood sugar levels have been associated with severalchronic diseases and thought to be one of the leading causes ofaging. Apple cider vinegar has been shown to lower blood sugar byimproving insulin sensitivity and lowering blood glucose and insulinresponse after meals. For example, two tablespoons of apple cidervinegar before bedtime can reduce fasting blood sugars by 4%.

Some studies have shown the use of apple cider vinegar can helpwith weight loss. Vinegar can increase satiety resulting in fewer caloriesconsumed. One study focused on daily vinegar intake by obeseindividuals over a twelve-week period. Tese subjects experiencedreduced belly fat, waist circumference, lower blood triglycerides and

weight loss. While not a one ingredient fix, the addition of vinegarmay be useful as a weight loss aid.

Te most common cause of death in the world is heart diseaseand stroke. A number of risk factors known to increase or decreasethe occurrence of cardiovascular disease may be influenced byvinegar intake. Apple cider vinegar may contain the antioxidantcholorgenic acid, which has been known to hinder the oxidization

of LDL cholesterol particles. Tis oxidization is a significant step thedevelopment of heart disease. While few studies have been done onhuman subjects, other studies have yielded results showing reducedcholesterol, triglyceride levels, and blood pressure.

All in all, apple cider vinegar appears to be a healthy addition toyour diet. If you are considering incorporating apple cider vinegarinto your diet, some of the best ways are to include it in your cookingand as salad dressings. Some people choose to ingest it diluted with

water as a drink. Common dosages range from one to two teaspoonsto a maximum dose of one to two tablespoons per day.

APPLECIDERVINEGARNaturesWonderCure

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Pork, White Bean & Kale SoupIngredients1 tablespoon extra-virgin olive oil1 pound pork tenderloin, trimmed and cut into 1-inch pieces

3/4 teaspoon salt1 medium onion, finely chopped4 cloves garlic, minced2 teaspoons paprika, preferably smoked1/4 teaspoon crushed red pepper, or to taste (optional)1 cup white wine4 plum tomatoes, chopped4 cups reduced-sodium chicken broth1 bunch kale, ribs removed, chopped (about 8 cups lightlypacked)1 15-ounce can white beans, rinsed (see ip)

Directions1. Heat oil in a Dutch oven over medium-high heat. Add pork,sprinkle with salt and cook, stirring occasionally until no longerpink on the outside, about 2 minutes. ransfer pork to a plate andset aside, leaving juices in the pot.2. Add onion to the pot and cook, stirring often, until just beginningto brown, 2 to 3 minutes. Add garlic, paprika and crushed redpepper (if using) and cook, stirring constantly, until fragrant, about30 seconds. Add wine and tomatoes, increase heat to high and stirto scrape up any browned bits. Add broth and bring to a boil.3. Add kale and stir just until it wilts. Reduce heat to maintaina lively simmer and cook, stirring occasionally, until the kale istender, about 4 minutes. Stir in beans, the reserved pork and any

accumulated juices; simmer until the beans and pork are heatedthrough, about 2 minutes.

ip: While canned beans are very convenient, they tend to be

high in sodium. Rinse before adding to a recipe to eliminate themof some of their sodium (up to 35%) or opt for low-sodium orno-salt-added varieties. Or, if you have the time, cook your ownbeans from scratch.

Nutrition: Per serving (1 2/3 cup) : 262 calories; 6 g fat (1 g sat,3 g mono); 45 mg cholesterol; 26 g carbohydrates; 25 g protein;7 g fiber; 627 mg sodium; 1024 mg potassium.

Nutrition Bonus: Vitamin A (290% daily value), Vitamin C(190% dv), Potassium (29% dv), Iron (20% dv)

Loaded Baked Potato SoupIngredients1 tablespoon canola oil2 slices bacon, cut in half1/2 cup chopped onion1 1/2 pounds medium russet potatoes (2-3), scrubbed and diced4 cups reduced-sodium chicken broth1/2 cup reduced-fat sour cream1/2 cup shredded extra-sharp Cheddar cheese, divided1/4 teaspoon freshly ground pepper1/4 cup snipped chives or finely chopped scallion greens

Steaming, hot bowls ofsoup can be the ultimate

comfort food duringthe cold winter months.

These hearty whole-mealrecipes will be the perfect

ending to a winter day.

Warm and Comforting

d e l i c i o u s s o u p s f o r t h e w i n t e r s e a s o n

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Directions1. Heat oil in a large saucepan over medium heat. Add bacon andcook, turning occasionally, until crisp, 4 to 5 minutes. ransferto a paper towel to drain, leaving the oil and bacon drippings inthe pan. Add onion to the pan and cook, stirring, until starting tosoften, 2 to 3 minutes. Add potatoes and broth. Bring to a boil.Reduce heat to maintain a simmer and cook until the potatoes aretender, 12 to 15 minutes.2. Using a slotted spoon, transfer about half the potatoes to a

bowl and mash until almost smooth, but still a little chunky.Return the mashed potatoes to the pan along with sour cream,1/4 cup cheese and pepper. Cook until the cheese is melted andthe soup is heated through, 1 to 2 minutes, stirring continuously.Serve garnished with crumbled bacon, the remaining 1/4 cupcheese and chives (or scallion greens).

ip: o make a vegetarian version of this potato soup, omit thebacon and use vegetable broth.

Nutrition: 304 calories per serving (1 2/3 cup); 13 g fat (6 g sat, 5g mono); 30 mg cholesterol; 35 g carbohydrates; 0 g added sugars;13 g protein; 3 g fiber; 737 mg sodium; 1024 mg potassium.

Nutrition Bonus: Potassium (29% daily value), Vitamin C (24%daily value), Calcium (16% daily value)

Italian Wedding SoupIngredients1 tablespoon extra-virgin olive oil1 small onion, finely chopped3 carrots, finely chopped2 cloves garlic, finely chopped2 teaspoons Worcestershire sauce

2 teaspoons chopped fresh sage3 cups fat-free low-sodium chicken broth1 parmesan cheese rind, plus 1 tablespoon grated parmesan, plusmore for topping1/2 pound ground pork3 tablespoons breadcrumbs (preferably Panko)3/4 cup orzo8 ounces baby spinach (about 8 cups)

Directions1. Heat the olive oil in a large pot over medium-high heat. Addthe onion and carrots and cook, stirring, until slightly softened,about 4 minutes. Add half of the garlic and 1 teaspoon each

Worcestershire sauce and sage; cook 1 minute. Add the chickenbroth, 3 cups water and the parmesan rind and bring to a boil.Cover, reduce the heat to medium and simmer until the vegetablesare tender, about 7 minutes.2. Meanwhile, mix the pork, breadcrumbs, 1 tablespoon gratedparmesan, the remaining garlic and the remaining 1 teaspooneach Worcestershire sauce and sage in a bowl. Form into 1-inchmeatballs.3. Increase the heat to medium high and bring the soup to a boil.Stir in the orzo and cook 6 minutes. Add the meatballs and cookuntil they are firm and float to the top, about 4 more minutes.Stir in the spinach and cook until wilted, about 1 more minute.

Garnish served soup with parmesan cheese.

Per serving: Calories 350; Fat 18 g (Saturated 6 g); Cholesterol 62mg; Sodium 304 mg; Carbohydrate 29 g; Fiber 5 g; Protein 19 g

Mexican Tortilla SoupIngredients2 teaspoons olive oil, divided

12 ounces skinless, boneless chicken breast, trimmed and diced1 cup chopped onion1 cup chopped green bell pepper2 clover garlic, minced (1 teaspoon)3/4 teaspoon ground cumin3/4 teaspoon chili powder2 cans (14-ounce) fat-free, less-sodium chicken broth1 can (14.5-ounce) diced tomatoes, undrained1/3 cup chopped fresh cilantro1/2 cup coarsely crushed baked tortilla chips1/2 cup shredded reduced-fat Mexican blend cheese6 lime wedges (about 1 1/2 limes)

Directions1. Heat 1 teaspoon oil in a nonstick Dutch oven over medium-high heat. Add the chicken, and cook, stirring often, 3-4 minutesor until browned. Remove to plate, and cover.2. In the same pan, heat remaining 1 teaspoon oil on medium-high. Add onion, bell pepper, and garlic. Cook, stirring often, 5minutes or until softened. Stir in cumin, chili powder, broth, andtomatoes. Bring to a boil. Reduce heat, and simmer 5 minutes.3. Return the chicken and juices to the pan and simmer 3 minutesor until heated through. Stir in cilantro.4. Garnish with crushed tortilla chips and cheese. Serve hot, witha lime wedge on the side.

Nutritional Information: Calories 296; Fat 11g; Saturated fat 3g;Protein 29g; Carbohydrates 15g; Fiber 2g; Cholesterol 58mg;Iron 2mg; Sodium 522mg; Calcium 302mg

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With all the healthy foods out therein the marketplace to keep us inshape and good spirits, maybewe could squeeze in, once in ablue moon, some deliciously funones, too. Perhaps something

uncommon, that might just fallright out of the sky.

Te answer to this riddle is snow ice cream. Somewhata southern tradition, it is still probable that there aresome people who havent had the opportunity (ordesire) to try it. With all the supermarket dairy casesfilled with every conceivable ice cream flavor, it isreasonable to assume that snow ice cream isnt on thelist of preferred winter desserts. However, it is a novelty,and kids of all ages should try it once this winterif,that is, Mom and weather permits.

Before the germ patrol guard in your family getsexcited at the veryidea, you need to set them straight:but there are ground rules. First of all, it is safe toeat. Te white stuff is purer than rain. It falls in thosebeautiful, individual flakes, for the most part distilledand frozen. With due respect to the very cautious, itis true that the best snow to collect for your snow icecream should not be the very first. It could containsome impurities that were in the air as the snow beganto fall. Te best is yet to come, so wait a little while asyou appreciate its beauty.

When you absolutely cant wait any longer, please dontrush out with a shovel and scoop up half the drivewayalong with the snow. What you are looking for is thefresh, pure snow that has not touched the bare ground,the pavement, the car, or the dog. Which reminds usnever collect, much less eat, yellow snow. In fact, red,green or blue snow isnt edible either, only the whitefluffy stuff. A good rule of thumb is to find a pristinespot, away from pollution, traffic, trash or debris of anykind. Choose the beautiful, top shelf snow.

Te recipe for Snow (ice) Cream is very simple, andthe ingredients havent changed since the ice age. Of

course you can create variations, but it just wouldnt bethe same. Heres how its done...

Collect 1 large gallon (at least) of fresh snow, placing inthe freezer until ready to use.

Mix, in a large bowl:1 cup Sugar1 teaspoon of Vanilla Extract1 cup (whole) Milk

Add snow, stirring into desired consistency, and eat itbefore it melts!

You got this! So eat. Laugh!Share.

DELIGHTFUL, BEAUTIFUL AND

EDIBLE...its Snowing!

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8

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c a l e n d a r o f e v e n t s

(continued from page 38)

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Introducing

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TM

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(continued from page 46)

8


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