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3700 Joseph Siewick Dr., Suite 400 • Fairfax, VA 22033 (703) 620-4300 • EyePlasticMD.com
MARCH 2025
A PUNISHMENT-FREE PHYSIQUE THE POWER OF ZONE 2 TRAINING
It’s time to get up and move.
that going out there and killing myself as often as I could with high-intensity interval training was the way to go. Unfortunately, every training session on my bike left me wiped out. Knowing that I would ride in the Tour de Madison again this year, I had to find a better way to train than burning through all my energy. My research into new approaches led me to discover what’s commonly referred to as Zone 2 training — and it’s done extraordinary things for me. To put things succinctly, exercise can be divided into five zones. On a scale, Zone 1 is a level of activity just above walking around the house and doing regular chores, and Zone 5 is very high-intensity training. To get into better shape, gain a stronger ability to go up steep hills, and have better
I prefer this relative perceived exertion “talk test” since the level of exertion to get into Zone 2 will change as you start to get in better shape. In Zone 2, your body will primarily burn fat and convert it into energy to fuel your training. You will likely burn a great deal of fat if you stay in Zone 2 and don’t exert yourself to the point where you start burning carbohydrates, which occurs in Zone 3. The benefits of Zone 2 training include: better mitochondrial function, improved insulin sensitivity, and lower blood sugar and blood pressure. From my experience, Zone 2 training is most effective when performed three to four times a week for at least 30 minutes. The remainder of your training (20%) can be in the higher Zones of training, such as riding steeper hills on a bicycle. It’s important to remember that if you break out of Zone 2 training to go up a steep hill and then try and get back into Zone 2 riding, it may take another 20 to 30 minutes before you start burning fat again over carbohydrates. The one caveat I would add is that Zone 2 training can be monotonous. To keep it interesting, you can take a scenic bike ride or ride a stationary bike at home in front of the TV or with a podcast in your earbuds.
March 20 is the vernal equinox, otherwise known as the official start of spring. Hopefully, you’ll use the upcoming season to shake off the final chills of winter and focus on getting in better shape for summer. I’m looking forward to this spring as a chance to significantly improve my exercise routine. My workout goals for spring 2025 were set in stone this time last year when my exercise regimen taught me an incredibly valuable lesson: I had no idea what I was doing.
In late 2023, my friend Joe told me, “Hey, we’re going to do the Tour de Madison.” For those unaware,
the Tour de Madison is an annual cycling event held in Madison, Virginia — a beautiful, scenic area in the mountains about 90 minutes from where I live. He didn’t tell
endurance when you’re burning fuel rapidly — such as when cycling in the Tour de Madison — you need to do most of your training (80%) in Zone 2. It’s the level of exercise you achieve when you walk briskly or ride a bike at
me how long the race was; all he said was, “Start training.”
Indeed, I did. Once it got warm enough to
steady resistance. Your ideal level of exertion in
I’m excited to participate in the next Tour de Madison this May. Wish me luck and let me know how things go if you give Zone 2 training a try.
go outside, I got on my bike and started riding to
Zone 2 can be determined by the “talk test.” Someone would probably notice that you were slightly out of breath over the phone,
build endurance. Although my first-ever Tour de Madison was enjoyable (despite drizzling rain cutting it down from 45 miles to about 25 miles due to the washed out bridge), the punishment I had put myself through to prepare for that day was akin to running 100 miles in the wrong direction. I thought
but you still carry on a conversation with them while continuing your routine. If you’re wearing a smartwatch, Zone 2 training typically represents 60-70% of your maximum heart rate. However,
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EUROPE’S MOST EXCLUSIVE ESCAPES
DRINKING DONE DIFFERENTLY Riding the Alkaline Water Wave
THE PRICE OF POURED HEALTH While alkaline water advocates are quick to praise the product, a higher pH comes with a higher price tag for consumers. Depending on your brand of choice, one gallon of premium alkaline water may cost more than $30! Because it is a human-made product and not something that simply flows from our taps, alkaline water requires processes including mineralization, filtration, ionization, and quality assurance before it reaches supermarket shelves. These expenses and the costs of good old-fashioned marketing have contributed significantly to the sticker shock frugal shoppers feel. HYDRATION AND HYPE So, is alkaline water worth it? While encouraging people to drink more water is never bad, the jury is still out on the ultimate benefits of this pricey libation. Although the Mayo Clinic acknowledges that some studies have shown a link between alkaline water and bone health, more extensive research is needed to prove all other claims, including cancer-fighting properties. As with any trendy health fad, receiving sound advice from your physician may spare your body and bank account from unnecessary habits.
Ready to experience one of the hottest — and wettest — celebrity health trends hitting Hollywood and beyond?
If you admire Jennifer Aniston’s radiant skin or Tom Brady’s lengthy football career, you may want to try alkaline water. Endorsed by the aforementioned actor and athlete and a growing list of other notables — including model Miranda Kerr and singer Beyoncé — alkaline water is produced through electrolysis to have a higher pH than standard bottled water. Many believe it possesses properties that can improve a person’s complexion, fight heart disease, and aid in cancer prevention, among many other benefits. SCIENCE-DRIVEN SIPS In addition to providing the apparent health benefits of traditional water, many say alkaline water offers drinkers a gateway to A-list health. Enthusiasts claim the product’s higher pH improves metabolism and energy levels, detoxifies the body, promotes glowing skin, and reduces the likelihood of bone loss by neutralizing acid in the bloodstream and hydrating the body more efficiently.
Catherine’s Tale of Comfort and Care From Baggy Eyes to Brighter Looks
“For years, I wanted to correct the bags under my eyes — a condition I inherited from my father that had worsened with age. While researching possible solutions to the problem, I learned that I’d likely need to get the tops of my eyes fixed as well. My dermatologist at Dermatology Associates of McLean recommended that I visit Dr. Scott at Eye Plastic Associates. “Funny enough, I had already had a few small-world experiences with Dr. Scott before becoming his patient. Years ago, my husband rented a room in a house from his wife, who also used to be his physical therapist. A few years later, my husband and I ran into Dr. and Mrs. Scott at a furniture store, where we struck up a conversation about an eye issue my daughter — who was a baby at the time — was experiencing. Although that situation was later resolved by another medical provider without surgery, I remember Dr. Scott giving me his business card that day at the store.
“I’m so glad I eventually sought Dr. Scott’s care. He’s such a sweet man — someone who takes the time to explain things honestly, thoroughly, and in an understandable manner. He performed my surgery last August at Haymarket Surgery Center, which is an impressive facility. Before the procedure, I was told it could take about six months before I saw the full effect of Dr. Scott’s work. Now that the recovery period has passed, I can say I’m very pleased with how everything worked out. I’ve already recommended Dr. Scott to friends who have the same eye bagginess I once had. “I couldn’t be happier with my experience at Eye Plastic Associates, and I wish I had sought Dr. Scott’s expertise sooner. My eyes look better than they have in years, and I credit him for making me feel comfortable and informed throughout the entire experience.”
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How to Manage Styes and Recurring Chalazions
An Exploration of Eyelid Reconstruction REVIVE YOUR RADIANCE
At Eye Plastic Associates, the most common question I get regarding eyelid cancer reconstruction surgery is, “Where do you get the parts for the lids?” Since I can’t find them at the local hardware store, I need to perform specialized procedures to make your eyelid look and feel normal again. Eyelid reconstruction surgery is commonly performed to close the hole/defect left in the eyelid following Mohs surgery to remove a tumor. Specialized dermatologists perform Mohs surgery in their office to fully remove any eyelid cancer by immediately checking all the surgical edges before declaring the patient free of the tumor. Following their surgery, the patients are sent for eyelid reconstruction to Fair Oaks Hospital outpatient surgery center. To provide a brief walkthrough of how it’s done, let’s say there’s a post-Mohs “hole” with one-third of a lower eyelid removed. First, I would determine whether the skin has enough laxity to pull and stitch the surrounding sides together to close the defect without causing excessive tension. This option is most common among older patients whose skin has loosened with age.
the outside corner of the eye on the inside of the lid — where no one will see — and release a tendon, which will add about two to three millimeters of extra leeway to help seal the hole. A second option is to take a small vertical sliver of full-thickness eyelid from the upper lid and transpose it into the lower lid to fill a portion of the defect. My third choice for reconstruction is the Hughes procedure, or a “transconjunctival flap advancement.” This procedure was named after Dr. Wendel Hughes — an industry legend I had the honor of meeting several years ago — who developed this surgical technique back in 1937. The Hughes procedure is essentially an “eyelid- sharing” surgery that takes a tissue flap from the upper eyelid and applies it to the lower eyelid to reconstruct the posterior lamella (the back layer of the eyelid). To reconstruct the anterior portion of the eyelid, called an anterior lamella, a skin muscle flap is rotated up to make a new full-thickness eyelid. This is only a brief overview of eyelid reconstruction. To discuss your particular surgical needs or for a more thorough explanation, please contact us to schedule a consultation.
But often, the hole is too large or awkwardly shaped to be closed in this manner. Fortunately, there are several ways to address the issue. One option is to go to
CREAMY TORTELLINI VEGETABLE SOUP
Inspired by EatingWell.com
INGREDIENTS •
2 tbsp extra virgin olive oil
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2 tbsp fresh basil, chopped
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1 cup peeled and chopped carrots 1 cup chopped yellow onion 1 tbsp finely chopped garlic 3 cups reduced-sodium vegetable broth 1 (15-oz) can (no salt added) diced tomatoes with basil, garlic, and oregano
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1/2 tsp ground pepper 1/4 tsp plus 1/8 tsp salt 1 (9-oz) package refrigerated cheese tortellini
A referral is the highest compliment we can receive! Thank you for sending us five referrals this month!
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1 (5-oz) package baby spinach 1 cup heavy cream
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DIRECTIONS 1. In a large Dutch oven, heat olive oil over medium-high heat. Add carrots and onions and cook for about 5 minutes or until onions are softened. Add garlic and cook for 1 minute or until fragrant. 2. Add broth, tomatoes, fresh basil, pepper, and salt. Bring to a boil, stirring occasionally. Reduce heat to medium, cover, and let simmer for about 5 minutes or until carrots are slightly tender. 3. Stir in tortellini. Cook until pasta is tender. Reduce heat to medium-low. 4. Add baby spinach and cream. Cook until spinach is wilted. Serve and garnish with additional basil if desired.
“Life begins at the end of your comfort zone.” –Neale Donald Walsch
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3700 Joseph Siewick Dr., Suite 400 • Fairfax, VA 22033 (703) 620-4300 • EyePlasticMD.com
Inside This Issue
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Fitness Without Fatigue
2 2 3 3 4
Next-Gen Nourishment
Look-Changing Lifts
Lids and Longevity
Creamy Tortellini Vegetable Soup
Plunder at the Pulpit
FROM PIRATE TO POPE The Salacious Story of Baldassarre Cossa
History is littered with unsavory souls forever scorned for their foul deeds. Still, few scoundrels reached the depths of depravity with greater aplomb than notorious pirate Baldassarre Cossa (circa 1370–1419) — the man otherwise known as Pope John XXIII. A corrupt criminal whose actions would make Don Corleone blush, Cossa and his brothers built a lucrative business the old-fashioned way — by robbing and pillaging. Although his siblings were executed for their crimes, he survived long enough to pursue a new career in religion. Unfortunately, a desire for power rather than holy redemption prompted his turn to God. An opportunist and conman, Cossa lied, betrayed, and manipulated his way to prominence in the Catholic Church, eventually reigning as Pope John XXIII from 1410 to 1415. Not surprisingly, controversy marked his time as a living symbol of God’s grace. For one thing, it occurred during the Western Schism, a fractious era in Catholic history
when two other men claimed the role of pope and refused to resign. The strife caused by this confusion over papal authority was matched only by Cossa’s fleshly indulgences. He is said to have bedded hundreds of women — including nuns — during his contested reign. Cossa’s one-man sinning spree eventually landed him in prison, yet, remarkably, he was named Cardinal-Bishop of Tusculum shortly after his release! Much to the relief of devoted Catholics the world over — and, presumably, a fair portion of Italy’s female population — he died shortly after assuming the new role, leaving religious scholars and historians to forever marvel at how much this man of nonexistent morality had achieved in life. Considering Cossa’s infamy, it is no surprise that he is now known mainly as “Antipope” John XXIII. The name “Pope John XXIII” was retired for centuries before a man better suited to hold the moniker chose it and ran the Catholic Church from 1958–1963.
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