Issuu

APRIL 2020

WestKnoxvilleLifestyle.com

A CLEANER, GREENER KNOXVILLE

FIRST, DO NO HARM TIME FOR A HOUSE CALL GET OUTSIDE YOUR NORMAL GYM ROUTINE

LIFESTYLE LETTER

APRIL 2020 PUBLISHER

Scott Hamstead | scott.hamstead@lifestylepubs.com EDITORIAL COORDINATOR

Jennie Treadway-Miller | jennie.miller@lifestylepubs.com

Ah, April! IT’S USUALLY THE MONTH WHEN THE SOUND OF NATURE SPRINGING TO LIFE AFTER A LONG WINTER’S NAP HAPPENS. Birds are chirping, flowers are blooming

AD DESIGNER

Matthew Endersbe LAYOUT DESIGNER

Kelsey Proctor CONTRIBUTING WRITERS

Andrew Henderson

and children are playing outside as the weather gets warmer and the days grow longer. This month at West Knoxville Lifestyle, we bring you an Eco themed issue in honor of Earth Day on April 22. Inspired by the infinite beauty of the earth and our desire to preserve and protect it. Our environmentally friendly features, this issue include: + A Cleaner, Greener Knoxville: How One Organization Seeks to Keep Knoxville Beautiful. + First, Do No Harm: Architect Elizabeth Eason is Hopeful for Knoxville's Future in Sustainability. + Time for a House Call: Give Your Home a Check-Up with an Energy Rating by Bruce Glanville. + Get “Outside” of Your Normal Gym Routine: Andrew Henderson's Advice on how to prep for Outdoor Adventures.

CORPORATE TEAM CHIEF EXECUTIVE OFFICER Steven Schowengerdt CHIEF SALES OFFICER Matthew Perry

+ Light it Up in Local’s Choice with Stacy Jacobi.

CHIEF FINANCIAL OFFICER DeLand Shore

While you’re out this month enjoying all the upcoming outdoor events like the Farmer’s

OPERATIONS DIRECTOR Janeane Thompson

ART DIRECTOR Sara Minor

Market and festivals, take a moment to appreciate the gifts our planet gives us each

AD MANAGER Chad Jensen

day. How can you show your thanks? Maybe you join a neighborhood cleanup or check

REGIONAL SALES DIRECTOR Eric Williams

out some new, sustainable brands popping up in our local boutiques. This April issue is

WEB APPLICATIONS Michael O’Connell

filled with stories and ideas to get you in the Earth Day spirit. We can’t wait to see how you decide to celebrate. Be sure to share your photos with us! When you have finished reading this month’s issue think about putting it in your recycling bin with your other recyclables so we reuse and reduce. It just takes small steps to make a big difference. As always thank our marketing partners and we hope to see you around town.

Happy Spring and Happy Earth Day, Knoxville!

Scott Hamstead, Publisher 514 W 26TH ST., KANSAS CITY, MO

WestKnoxvilleLifestyle.com ON THE COVER Photo of volunteers provided by Keep Knoxville Beautiful 4

West Knoxville Lifestyle | April 2020

Proverbs 3:5-6 West Knoxville Lifestyle™ is published monthly by Lifestyle Publications LLC. It is distributed via the US Postal Service to some of the West Knoxville areas’ most affluent neighborhoods. Articles and advertisements do not necessarily reflect Lifestyle Publications’ opinions. No portion of this magazine may be reproduced in any form without written consent. Lifestyle Publications does not assume responsibility for statements made by advertisers or editorial contributors. Information in West Knoxville Lifestyle™ is gathered from sources considered to be reliable, but the accuracy of all information cannot be guaranteed.

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INSIDE THE ISSUE APRIL 2020

FEATURES 10 A Cleaner, Greener Knoxville 14 Get “Outside” of Your Normal Gym Routine Prep Your Body for Outdoor Adventures

18 First, Do No Harm Architect Hopeful for Knoxville's Future in Sustainability

14 10

24 Time for a House Call Give Your Home a Check-Up with an Energy Rating

DEPARTMENTS 4

Lifestyle Letter

Around Town

Giving Back

Healthy Lifestyle

Locally Owned

24 Financial Buzz 26 Food & Wine 32 Lifestyle Calendar 34 Renovate & Refine

AROUND TOWN

HISTORIC FOURTH & GILL 30TH ANNIVERSARY TOUR OF HOMES

Proceeds from the Southern Tequila & Taco Festival will

Fourth & Gill’s Tour of Homes Committee invites

go to Remote Area Medical Volunteer Corps. Friday,

guests to stroll through one of Knoxville’s premier his-

April 24, 6-9 p.m. in the JC Penney parking lot at Turkey

toric districts! The Tour begins at the Central United

Creek. Learn more at SouthernTequilaFest.com.

Methodist Church, one of the city’s most beautiful examples of Gothic Revival architecture. Tour guests can take a leisurely walk through the neighborhood

ARTISTS ON LOCATION 2020 A PLEIN-AIR PAINTING EVENT

to visit homes, or guests can ride a red trolley bus

The Guild of the Knoxville Museum of Art pres-

– with a resident tour guide host – from point to

ents Artists on Location 2020 – an art show and sale

point. Sunday, April 26, from 1-6 p.m. Tickets are $15.

at the Knoxville Museum of Art Saturday, April 25

SOUTHERN TEQUILA & TACO FESTIVAL

This event is 21 and over and will go on rain or shine.

from 5 to 9 pm. Artist on Location 2020’s mission is to promote the museum’s connection to the local

Sample tequilas, margaritas, mezcals, and beer,

and regional art community by supporting the art-

enjoy food from area restaurants selling tacos and

ists, the profession of art, the appreciation of art and

other specialty dishes, and listen to great live music!

the collection of art. This event will provide both new

Each purchase will include tokens to sample tequila,

and seasoned collectors a rare opportunity to buy

get cocktails or beer, as well as food tickets for tacos.

original paintings of Knoxville and East Tennessee.

West Knoxville Lifestyle | April 2020

From Monday, April 20, through Friday, April 24, talented artists selected through a careful, juried process will be painting outdoors in and around the Knoxville area. The public is invited to watch AOL’s artists in action as they capture on canvas a wide variety of subject matter, from urban street scenes to pastoral garden settings. The specific locations the artists will be painting in plein-air will be published on the KMA website www.knoxart.org prior to the event and will be followed on the KMA Guild’s Instagram page @artistsonlocation.

MARIA CORNELIUS RECEIVES 2020 WBCA MEL GREENBERG MEDIA AWARD Longtime communications professional Maria award-winning

Cornelius has covered Tennessee women’s bas-

book, The Final Season: The Perseverance of Pat

ketball for the last 22 years. She has a second book

Summitt, is the recipient of the 2020 WBCA Mel

contract with UT Press to publish a collection of

Greenberg Media Award. Candidates must have

stories about Summitt.

Cornelius,

author

the

made a positive impact on the growth and public exposure of women’s basketball, been involved in

We are always accepting submissions for announce-

the media exposure of the sport for a minimum of

ments you’d like to see included in our Around Town

five years, and should be a media ambassador for

section. Submissions are accepted via the Contact

the women’s game.

Us tab at WestKnoxvilleLifestyle.com.

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April 2020 | West Knoxville Lifestyle

GIVING BACK

a c l e a n e r, g r e e n e r

knoxville IT’S LIKELY YOU’VE SEEN THEM ROADSIDE - GROUPS OF TRASH COLLECTORS IN HIGH-VISIBILITY VESTS, PUTTING WASTE INTO BAGS AND (LITERALLY) DOING THE DIRTY WORK TO KEEP OUR CITY CLEAN. Keep Knoxville Beautiful has a simple mission, but it takes teamwork to accomplish each goal.

Keep Knoxville Beautiful was founded in 1978 by the

“We promote a cleaner, greener, more beautiful Knoxville.

Chamber, the City, and other Knoxville government offi-

We work for litter eradication, host recycling events, do educa-

cials to prepare the city for the 1982 World’s Fair. (It was

tion in the school system, presentations with local businesses,

a scruffy city then, though not in the endearing way it

and beautification works, like painting murals,” says Executive

is now.) Though the young organization didn’t have offi-

Director Alanna McKissack. “We want people to be excited.”

cial staff members, it had a large board of directors and widespread community support. As an affiliate of Keep America Beautiful, the group had a set of guidelines and

a clear mission, and support throughout the 1980s was significant. “People were on board for this,” says Alanna. “Johnny Majors was the face of Keep Knoxville Beautiful for a while. People were invested and interested in making this city beautiful. We were the first to get a website when the internet came around.” Today, Keep Knoxville Beautiful has a small staff with a big mission, and it has more to accomplish than collecting litter. “We do a litter survey every year - a visible scoring of roads to see where the litter is,” says Alanna. “One-to-four scale on each row, based on sections and averaged for industrial areas and suburban. We are picking it up, but it’s also about the behavior change, getting people to change their mentality. People don’t want to live or shop in areas that are littered.”

ARTICLE JENNIE TREADWAY-MILLER | PHOTOGRAPHY PROVIDED

West Knoxville Lifestyle | April 2020

Alanna McKissack, Executive Director of Keep Knoxville Beautiful

Alanna’s passion for the environment brought the Georgia native to Knoxville in 2011 to study Ecology at the University of Tennessee. After graduating in 2015, she joined AmeriCorps and connected with the Community Action Committee (CAC), a local public agency that serves Knox County’s “low-to-moderate-income families, the unemployed and underemployed, persons with disabilities, and other individuals with a special need for services.” The CAC helps place people in community outreach programs, and they were looking for someone with a science background to serve as the program director for Keep Knoxville Beautiful. Alanna held that position for a year and then went on to take a job in Blount County. By 2018, she was back at Keep Knoxville Beautiful as its director. “I was always interested in science and had dreams of becoming a marine biologist, but when it came to choosing a school, Tennessee was far enough away that I could go away to college and still come go home. I chose to study water ecology, which is obviously more about the river here,” she says. “I don’t necessarily work in that realm but what I’ve learned has been helping educate people about how litter affects our rivers and wildlife.” The Tennessee River is one of the most polluted rivers for microplastics, which is why the organization often partners with Keep the Tennessee River Beautiful, another affiliate of Keep America Beautiful, to clean up creeks and streets nearby water.

CONTINUED >

April 2020 | West Knoxville Lifestyle

GIVING BACK (CONTINUED)

West Knoxville Lifestyle | April 2020

“ T H E F E E D B A C K F R O M O U R L I T T E R P I C K- U P S IS SO POSITIVE BECAUSE PEOPLE CAN SEE THE E F F E C T S T H E Y ’ R E H AV I N G . W E ’ R E A S M A L L O R G A N I Z A T I O N , S O W E C A N ’ T D O I T O U R S E LV E S . W E R E LY H E AV I LY O N T H E C O M M U N I T Y.”

“We do more creeks than the river because - you

“The feedback from our litter pick-ups is so positive

have to think - how did it get there? Littering starts in

because people can see the effects they’re having.

the streets and creeks,” says Alanna. “We do an Adopt

We’re a small organization, so we can’t do it ourselves.

the Road program where we provide the supplies, safety

We rely heavily on the community,” says Alanna. “It’s not a

equipment, and everything you need.”

commitment either. You can try it and if you don’t like it, we

Safety supplies are key and for various reasons. In addition

won’t hunt you down and make you keep volunteering.”

to broken glass and distracted drivers, sometimes volunteers

In 2018, nearly 3,000 volunteers accomplished 116

stumble upon hazardous waste or other materials not suit-

cleanups, planted more than 4,000 plants and flowers,

able for pick-up. Several years ago, there was a litter pick-up

and reached 2,800 students through educational out-

in North Knoxville and a volunteer came upon an inactive

reach. Last year, clean-up numbers were up to 256, with

mobile meth lab. The Knoxville Police Department was called

more than 65,000 lbs. of litter collected by 3,400 vol-

to check the scene and dispose of the materials properly.

unteers. They accomplished 11 beautification projects,

“We only want volunteers to pick up what they recognize,” says Alanna. “If you can’t identify it, don’t touch it.”

and 17 local events were made greener with recycling options. Whether through an organized litter pick-up or

The good news is that anyone can volunteer - businesses,

when walking around the community, Alanna says the

churches, students. Groups can organize their own clean-up

best thing anyone can do is pick up garbage when they

date and time, and if they don’t have an area in mind already,

see it. Every little bit helps.

Keep Knoxville Beautiful can suggest one. In addition to

“Take part. We are the people who can change

garbage bags, gloves, and other supplies, they provide a

Knoxville and make it better,” she says. “I won’t be the

safety manual and report sheet. They even get instructions

one who changes everyone’s behaviors, but if we all

on where to dump the garbage once it’s collected.

take part, we can do it.”

April 2020 | West Knoxville Lifestyle

HEALTHY LIFESTYLE

GET “OUTSIDE” OF YOUR NORMAL GYM ROUTINE ARTICLE ANDREW HENDERSON

SPRINGTIME IN EAST TENNESSEE BRINGS MANY

rows, Side planks, Twisting crunch on the Stability ball,

OPPORTUNITIES TO GET OUTSIDE AND SO LITTLE

Straight arm pull-downs with cable or resistance tubing.

TIME TO DO IT. As a personal trainer, I believe that

Where to start: The closest lake to you – you can rent

there is always a place for a well-designed strength and

kayaks and SUP-Boards at the Concord Park Cove and

conditioning program, but I encourage our clients to

the water is usually calm since it’s well protected.

also look at all the trails, parks, mountains, and water-

Yard work: Add to your curb appeal and lifespan while

ways as “nature’s gym”. Here are some of my favorite

reducing your waistline. Calories burned: 350-375/hr.

outdoor activities along with approximately how many

for mowing grass and clearing beds. Exercises to pre-

calories you can expect to burn (based on 150 lb. body

pare: Dead Lifts (especially if you’re going to pull weeds

weight). I’ve also included some of the best gym exer-

or unwanted saplings up), Bird-dogs (to keep the lower

cises you can do to better prepare for these activities

back strong), 1-arm Dumbbell or Cable rows, Trunk rota-

so you can the most out your time in nature (and not be

tions using Cables, tubing, or med ball. Where to start:

quite as sore the next morning).

Your yard, or visit TheKnoxvilleGardenClub.org or

Hiking: Because of the sustained time spent in

KnoxGarden.org to find volunteer opportunities.

fat-burning zones, hiking is considered to be an opti-

Disc (Frisbee) Golf: Like regular golf, without the

mal exercise for fat loss. Calories burned: 400/hr.

carts, green fees, and dress code. Calories Burned:

Exercises to prepare: Treadmill (use incline programs),

250-350/hr. depending on how fast you walk and how

Step-ups, Lunges, Balance exercises (try standing on

hilly the course is. Exercises to prepare: Trunk rota-

BOSU while doing your upper body exercises). Where

tions, reverse flyes, triceps extensions. Where to start:

to start: Try House Mountain near Blaine, TN or Middle

Admiral Farragut Park on Northshore Drive, Victor Ashe

Prong Trail near Tremont Institute in the Smokies.

Park (4901 Bradshaw Rd.)

Biking: Easy on the joints but beneficial for your

Interested in getting more active outside this year?

cardio (and a lot of fun). Calories burned: moderate

Visit OutdoorKnoxville.com to learn how to get started

intensity on greenway or road – 550/hr; Increase that

in all of these activities.

to 575/hr. for more intense mountain biking. Exercises

If you’re on Facebook, then check out the Knoxville

to prepare: Stationary bike or spin class, Squats or wall

Cycling page for updates on trail conditions, group rides,

sits, Back extensions and rows to help with posture.

and all other things two-wheels. If hiking is more your

Add in flexibility work for your hips and shoulders too.

speed, visit the Hike the Smokies page. The members

Where to start: The Third Creek or Maryville Greenway.

are usually eager to help with recommendations for

Check out Sycamore Loop at the Baker Creek Preserve

newbies and trail veterans alike.

in South Knoxville or Loyston Point on Norris Lake when you’re ready to try mountain biking. Kayaking/Canoeing/SUP Boarding: Great way to see TN from the water while strengthening your core, shoulders, and arms. Calories burned: 340/ hr. Exercises to prepare: Rowing Machine, Single-arm 14

West Knoxville Lifestyle | April 2020

If you have any questions regarding fitness and how to get your body prepared for your next outdoor adventure, give me a call! See you out there soon! Andrew Henderson is the owner and operator of Fitness Together.

April 2020 | West Knoxville Lifestyle

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ARTICLE JENNIE TREADWAY-MILLER PHOTOGRAPHY BRUCE COLE PHOTOGRAPHY

West Knoxville Lifestyle | April 2020

ARCHITECT ELIZABETH EASON GREW

ski. It was so beautiful, the old-growth for-

UP IN EAST TENNESSEE PLAYING IN THE

ests, the pristine sights, and then you’d come

MOUNTAINS AND CREEKS, LOOKING

upon a ridge and see a swatch of clear-cut.

FOR SALAMANDERS AND FALLING IN

I saw the conflict I had between the love of

LOVE WITH NATURE. She decided to study

nature and the practice of architecture. But I

architecture at the University of Tennessee,

also saw the opportunity to make decisions

and, at the 1982 World’s Fair, worked at the

about what materials we chose, and how

Home of the Future. However, Elizabeth’s

many materials we chose, and, in the last

interests - architecture and nature - didn’t

20 years, we’ve learned how to choose the

come together until she moved to the Pacific

chemicals we don’t want in our home. We

Northwest in the early 1990s.

have so many great choices if we just learn

“I recognized the conflict then,” she says. “On the weekends I’d hike and cross-country

to make those decisions. I learned that I really needed to focus on sustainability.”

CONTINUED >

April 2020 | West Knoxville Lifestyle

LOCALLY OWNED (CONTINUED)

Bruce Cole Photography

Elizabeth eventually returned to Knoxville, bringing back

“I’ve also been thinking about our native plants recently.

with her a deep desire to make a change in her hometown.

We’re rapidly losing our birds and insects. Audubon reported

She and a group of like-minded professionals put together

that our grassland birds have declined 40 percent since the

a chapter of the U.S. Green Building Council and started

70s,” she says. “In the big picture, there are things happening

asking questions - what can we do? What products are out

locally. The Southeastern Grasslands Initiative is working with

there? What are the impacts we have on the building indus-

TDOT and TVA to identify remnant grasslands and protect

try? What about carbon emissions? Elizabeth knew they had

them or expand them. That could be huge for songbirds, pol-

an opportunity to play a major role, but how?

linators, and insects. On a small scale, we can reduce the bal-

The concept of sustainability has morphed over time. In

ance of turfgrass. We could all put native plants in our yards.”

the 70s, it was about energy efficiency, and then it was water

This one decision - to choose more native plants in the

and air quality. Today, it’s the whole package, all the moving

landscaping phase - can have a big impact, particularly if

parts, each piece in the cog that is our impact on the Earth.

it’s something every homeowner chooses to do. However,

“To me, sustainability means being in harmony with

it’s not just about planting choices. It’s also about deciding

nature as best we can,” says Elizabeth, “trying to do no harm.

where the new structure is going to go.

Looking at it, development happens, and it needs to happen

“When I got with clients to job sites to help them decide

in the appropriate locations. We’re going to keep growing,

on a piece of property, what we’ll look for is where the best

but we have to be smart. From the individual building scale,

groupings of native plants are. We don’t want to choose that

we understand energy efficiency and how we can reduce

space. We want to go where things have already degraded,”

the impact of operational carbon, but we’re looking at the

says Elizabeth. “We want to protect the steep slopes, the

embodied carbon, which is about materials.”

vegetation, and water. If you have an opportunity to make

There’s also the building site to consider, and transportation options, putting density where it makes sense instead of spreading out into rural areas.

those decisions, make them carefully.” Elizabeth is certified as a LEED Green Associate, in LEED Building Design and Construction, LEED Homes, and is CONTINUED >

West Knoxville Lifestyle | April 2020

Bruce Cole Photography

Elizabeth Eason

“ TO ME, SUSTAINABILIT Y MEANS BEING IN HARMONY WITH NATURE AS BEST WE CAN, TRYING TO DO NO HARM.” Bruce Cole Photography

April 2020 | West Knoxville Lifestyle

LOCALLY OWNED (CONTINUED)

Bruce Cole Photography

currently a LEED Fellow. (LEED stands for Leadership

She particularly loves working with local nonprofits

in Energy and Environmental Design and is an interna-

and affordable housing agencies to make homes effi-

tionally-recognized green building certification system.)

cient without adding extra expenses, like solar panels.

She has served on myriad boards and task forces in

This distinction is key - knowing how to make low-

her decades-long career in Knoxville. She’s pulled from

cost decisions that pay off later. Most homeowners want

her experiences in Oregon, as well as Australia, to offer

their home to be energy efficient, according to Elizabeth,

input on changes and improvements to Knoxville’s

and many factors contribute to that bottom-line number,

efforts as a collective. The changes she’s seen thus far

including the orientation of the house, the windows, and

are overwhelmingly positive.

the overhangs, not to mention insulation, appliances,

“I’m seeing wonderful work that’s happening here.

and the heating and air conditioning unit.

The fact that we have the urban wilderness so close to

“It’s not an affordable home if you can’t afford utili-

downtown and the Seven Islands is the state’s first bird-

ties,” she says. “Sometimes healthy interiors are of great

ing park. That’s a great example,” she says. “The city itself

importance, in both affordable and private residential

has set some great carbon goals. I’m looking forward to

housing clients. It’s easier now to choose products that

seeing how the new city council will put those goals into

don’t bring chemicals into your home.

place. I’m excited and hopeful. Just the increase of people

“I’m trying to increase the level of sustainability I can offer

moving into places in the inner city and older neighbor-

to my clients. I want to know more about materials and

hoods, where they can bike and walk. That’s so positive.” low-embodied carbon levels,” she continues. “I want to learn On a personal level, with her clients, Elizabeth strives to prioritize energy efficiency from the start.

West Knoxville Lifestyle | April 2020

more about native plants and pollinators so I can incorporate those in my own property but also teach my clients.”

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FINANCIAL BUZZ

time for a house call GIVE YOUR HOME A CHECK-UP WITH AN ENERGY RATING

WHEN YOU BECOME A HOMEOWNER, YOU AGREE TO TAKE ON A SEEMINGLY ENDLESS LIST OF TASKS. Just when the kitchen appliances get replaced, the heating and air unit goes out. When a colder-than-usual winter hits, you realize those old aluminum windows are practically useless. There is a science behind the business of homeownership, and Bruce Glanville made energy rating his career so homeowners aren’t pouring money into a house that’s bleeding energy each month. “If you go into a home where the family is struggling financially and it’s economic triage - food, health, utilities - what do you pay?” says Bruce. “A good weatherization job can cut their energy bill in half, and that makes a tremendous difference.” His early career was in the marine industry building custom yachts and working on film and commercial sets. In 1996, Bruce took a job with HGTV working on in-house production, which helped spark his interest in building science.

ARTICLE JENNIE TREADWAY-MILLER 24

West Knoxville Lifestyle | April 2020

By 2002 he’d moved on to test area homes for TVA EnergyRight, a pilot program geared towards research and, eventually, conservation. However, it was the math and science aspects of his job that grabbed his attention - the testing and results. Bruce decided to go out on his own as an energy rater and work directly with the public. “It’s been a little altruistic, having spent as much time as I did in commercials. There’s a socially-redeeming value here,” he says. “I’ve done a lot of work for Habitat and low-income housing. TVA issued $30 million worth of grants for weatherization. The City of Knoxville applied Bruce Glanville

and they got a $15 million grant. The city turned that over to CAC, and a few raters around like myself did initial testing. 1230 homes achieved greater than a 30 percent energy reduction. Everyone can benefit from that.” Context is essential here. Bruce works energy models and measures results. He also sees how advertising extorts the lack of knowledge among homeowners. When a window company advertises that it can cut energy bills by 50 percent, it’s a lie, according to Bruce, because it doesn’t account for occupant behavior, what the building is capable of, and other variables. Essentially, a new window with a tight seal may be a good idea, but there are a dozen other factors that determine whether or not new windows will make a big dent in your bill. “The truth of the matter is that it’s usually driven by economics and impression. People complain that their home is drafty and their bills are too high. The window salesperson shows up and says they’ll reduce the bill and reduce their carbon footprint, but that’s a sales pitch,” says Bruce. “I can go into a typical house and do air sealing, plugging the holes, bring the insulation up to standard, and lower the energy bill by 30 percent. The money spent on advertising - roofing, siding, windows - they’re just not accurate.” Energy rating looks at the whole house, not just where the drafts are. There are gas leaks, radon, and mold. There are concerns with combustion appliances and where those machines are positioned in the house. Bruce performs a blower-door test to get a baseline, then he runs a calculation to see where the leaks are. He admits the whole process is “geeky”, but it’s scientific. It’s numbers-based. There’s no advertising pitch, saying, “I can test your house and show you down to the last BTU how much energy you’re losing and how you can address it.” April 2020 | West Knoxville Lifestyle

FOOD & WINE

body + soul

NOURISH your

UNDERSTAND WHATâ€™S IN YOUR FOOD FOR MINDFUL EATING

ARTICLE HAYLEY HYER

West Knoxville Lifestyle | April 2020

T H I N K O U T S I D E T H E S C A L E . T R Y TA K I N G N O T E OF HOW YOUR FOOD MAKES YOU FEEL AFTER Y O U E AT I T. I T ’ S E A S I E R T O M A K E H E A LT H Y CHOICES WHEN YOU CAN FEEL THE DIFFERENCE!

nutrition MINDFUL EATING MEANS KNOWING WHAT IS IN YOUR FOOD, HOW IT IS AFFECTING YOUR BODY AND TAKING THE TIME TO FULLY APPRECIATE THE NUTRIENTS AND FLAVORS YOU ARE TAKING IN. Whether or not you are trying to lose, gain or maintain weight, reading labels and understanding nutrition facts will help you make better choices for your body and ultimately feel better in your day-to-day.

PROTEINS Protein makes you feel full longer. If you eat a meal with little protein, you’ll feel hungry again pretty quickly, and it can be discouraging. But you don’t have to eat a huge steak to get enough protein. You can find it in cheese, nuts, seeds, spinach, eggs, avocados, broccoli, hummus, lentils—the list goes on and on! Mindful eating means taking note of how hungry you feel and eating enough protein to satisfy that hunger in a way that will last.

C A R B O H Y D R AT E S Carbohydrates are not your enemy. But, it is important to pay attention to how you feel when you eat them. If you eat a lot of carbs in one sitting, it can cause your blood sugar to spike, and when it drops back down, you can feel lethargic and maybe even irritable. By spreading your carbohydrate intake throughout your day and always pairing it with a protein, you can help your body regulate your blood sugar more effectively and feel more alert all day long.

F AT S Fats also help slow carbohydrates down so they don’t instantly turn into sugar in your bloodstream. Fats are important for energy, and it’s especially important to eat the right kinds of fats for your brain. For better concentration and memory, try to incorporate foods like salmon, avocados, nuts, seeds and olive oil. CONTINUED >

April 2020 | West Knoxville Lifestyle

FOOD & WINE (CONTINUED) While nutritionists can recommend average nutrient intake percentages for a population, those might not be entirely accurate for your body and what you need. If you don’t enjoy calculating and counting

read

labels

every single gram you eat, you can just start with the recommended guidelines and make adjustments based on how you feel each day. If you are groggy and sluggish mid-day, look at how many carbohydrates you had in your lunch and see if you want to change anything about your lunch tomorrow. Here’s how to read nutrition labels so you can better keep track and know what you are eating.

Serving sizes can be confusing if you don’t know what an ounce of that food looks like. Look at “Servings Per

The number of calories per

Container” and divide that

serving doesn’t mean that’s

container into however many

how many calories you should

portions it says. Now you know

eat at a time. It’s just telling you

that the nutrition facts on the

how many are in that particular

label will be accurate for every portion you separated out.

food. If you are eating a package of nuts as a snack, and you are not eating anything else with it, you may need a couple of packages to eat as many calories as you want for that snack. It’s not wrong to eat multiple servings! Focus on what your body needs.

You need a variety of vitamins in your day, so check the percentages and make sure you are getting lots of different nutrients. Vitamin C is great, but it is possible to have too much Vitamin C and neglect Vitamin A. Calcium and iron are important for strength and to avoid injuries, so make sure you get enough of those each day as well. An easy trick is to try eating a vegetable of every color each day.

West Knoxville Lifestyle | April 2020

Carbohydrates are broken down by dietary fiber and sugar. To feel fuller longer and to have a clear mind and avoid getting foggy, choose carbohydrates, such as wild rice, that have more dietary fiber and less sugar.

YOU CAN SEARCH FOR A NUTRIE N T C A L C U L AT O R O N L I N E T O FIND OUT HOW MUCH PROTEIN, C A R B O H Y D R AT E S A N D F AT S Y O U S H O U L D B E E AT I N G I N A D AY FOR YOUR SPECIFIC NEEDS.

CONTINUED >

April 2020 | West Knoxville Lifestyle

FOOD & WINE (CONTINUED)

S I T D O W N T O E AT A S O F T E N A S Y O U C A N . A L L O W Y O U R S E L F T H E F U L L M E A L E X P E R I E N C E T O TA S T E A L L O F Y O U R F O O D . Y O U W I L L F E E L M O R E S AT I S F I E D , A N D Y O U R B O D Y W I L L D I G E S T Y O U R F O O D E A S I E R S O Y O U D O N ’ T H AV E A N U P S E T S T O M A C H L AT E R .

You are the best expert of you, and you get to make all of the final decisions for your body. Do your research, get all of the info that you can and then decide how you want to divide up your nutrition each day. One of the most effective things you can do is keep a log of your moods, how your skin looks, how your hair feels, your water intake and your energy levels. While your fitness goals are important, how you feel each day is so much more important. It’s easy to lose weight by dramatically cutting calories, but that can leave you feeling irritable with low energy, and it’s ultimately not worth it. Take care of yourself and think about how the choices you make will affect your health in the long run. And never forget that you are enough, just the way you are.

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West Knoxville Lifestyle | April 2020

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KNOXVILLE SYMPHONY ORCHESTRA: MUSIC OF THE ROLLING STONES Knoxville Civic Auditorium

From the creative minds that brought tributes to Led

Zeppelin, Queen, Journey, and Pink Floyd comes this shout out to the Rolling Stones. Over 50 years of hits including “Satisfaction,” “Honky Tonk Women,” “Angie,” and “Paint it Black.” Doors open at 7 p.m.

11 I LOVE THE '90S BASH BAR CRAWL Gay Street

Alright stop, collaborate and listen!! The I Love the 90's Bash is coming back to Knoxville. Lace up your high tops, put on your fanny packs and get jiggy with it to the best music of the '90s! Learn more at ILove90sbash.com/Knoxville.

11 KNOXVILLE WARM-UP BEER FESTIVAL World's Fair Exhibition Hall

After a first year sell-out, the 2nd Annual Warm-up is coming back around, bigger and bolder. There will be more breweries attending, a collection of interesting scenery from artists and artisans around Knoxville, and of course – an even greater variety of beers to sample in what is becoming a staple among the creative and cultured event-goers of East Tennessee.

18 KNOXVILLE WATER LANTERN FESTIVAL Chilhowee Park

Water Lantern Festival is filled with fun, happiness, hope, and great memories that you'll cherish for a lifetime. This is a family-friendly event that can be shared by

West Knoxville Lifestyle | April 2020

everyone. Friends, families, neighbors, and lots of people that you haven't met can come together to create a peaceful, memorable experience. Learn more at WaterLanternFestival.com/Knoxville.

18 ROSSINI FESTIVAL Downtown

This

free

admission,

International

Street Fair is Knoxville Operaâ€™s perennial celebration of the performing arts. Over the course of 11 hours, the public is treated to non-stop entertainment on five outdoor stages showcasing everything from opera, classical, jazz, gospel and ethnic music to ballet, modern and world dance.

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DOGWOOD ARTS FESTIVAL Market Square

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live music, artist demonstrations, and hands-on activities for kids and adults. The Festival is located on Market Square and adjoining Krutch Park set against a canvas of blossoming trees and outdoor sculptures. More info at DogwoodArts.com.

30 JERRY SEINFELD

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April 2020 | West Knoxville Lifestyle

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