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Transcript of Family Health & Wellness, January/February 2013
snow playplayplayHealth Benefits of Winter Sports
19easy ways to renew your body, mind and spirit
healthwellness
&amilyamilyFAMILYHW.COM
SACRAMENTO | PLACER | EL DORADO
JANUARY/FEBRUARY 2013
On the cover:
Skiing at Squaw Valley! For more winter sport ideas
and their health benefits, turn to page 36.
FORGET ME NOTUNDERSTANDING
ALZHEIMER’S DISEASE
CAUGHT IN THE NET
SOCIAL MEDIA ADDICTION
DON’T MISS A BEAT
BE HEART HEALTHY
HOME ALONEMANAGING YOUR PET’S
SEPARATION ANXIETY
Elk Grove9585 Laguna Springs Dr. #120
Folsom2190 East Bidwell St.
Rocklin6000 Fairway Drive #8
El Dorado Hills3840 El Dorado Hills Blvd. #203
Auburn500 Auburn Folsom Rd. #330
Sacramento3433 Arden Way
www.makeasmile.com 916-365-9563Children’s Dental Orthodontics Endodontics
Calltoday!
CERTIFIED
*Restrictions may apply. Please call for details. © 2010 Tavcorp. All rights reserved.
contents
IN THIS ISSUE...
16 Your Child’s HealthThe Dirt on Chores—Teaching Kids Responsibilityby Jenn Thornton
18 Your Child’s HealthA Shot of Reality—Vaccine Facts and Fictionby Kristen Castillo
22 Your HealthDon’t Miss a Beat—Be Heart Healthyby Kristen Castillo
36 Snow PlayHealth Benefits of Winter Sportsby Kelly Soderlund
40 Fresh Start19 Easy Ways to Renew Your Body, Mind and Spiritby Kourtney Jason
44 Forget Me NotUnderstanding Alzheimer’s Diseaseby LeeAnn Dickson
healthwellness
&amilyFaMilYHw.CoM
40
JaNuarY/FebruarY 2013
3216 48
4 | Family Health & Wellness | January/February 2013 – familyhw.com
MORE...
6 Editor’s Note
8 Health Happenings
14 SWAG: Products for Your Health & Wellness
27 Your Health: Caught in the Net— Social Media Addiction
30 Nutrition: Eat Like a Caveman— Is the Paleo Diet Healthy or a Hoax?
32 Dish: Recipes for Healthy Living
48 Your Pet’s Health: Home Alone—Managing
Your Pet’s Separation Anxiety
50 Ask the Experts: Our Advisory Board
Answers Your Questions
EDITOR’S NOTE
6 | Family Health & Wellness | January/February 2013 – familyhw.com
JANUARY/FEBRUARY 2013 ISSUE
WENDY SIPPLEEditor/Publisher
MEGAN WISKUSManaging Editor
NELLI BADIKYAN, JAMILA B. KHAN, PARIS RYAN, KELLY SODERLUND
Editorial Interns
DANTE FONTANAStaff Photographer
CONTRIBUTING WRITERSAbigail Blank, Kristen Castillo, LeeAnn Dickson,
Kourtney Jason, Jamila B. Kahn, Corrie Pelc, Kelley Saia, Janet Scherr, Margaret Snider, Kelly Soderlund, Jenn Thornton
GARY ZSIGOArt Director
GEORGE KENTON DESIGNGraphic Designer | 760-342-3611 | [email protected]
LESLEY MILLER, AARON ROSELIStaff Graphic Designers
DEBRA LINNAdvertising Director 916-988-9888 x114
ADVERTISING SALES REPRESENTATIVESTAMI BROWN
916-988-9888 x117
REG HOLLIDAY916-988-9888 x121
JOANNE KILMARTIN916-607-9360
CARRIE MCCORMICK916-988-9888 x112
DEBBIE NEWELL/NEWELL & ASSOCIATES916-983-9359
LYNN ORR916-988-9888 x118
LISA WARNER/WARNER ENTERPRISES530-306-2011
TERENCE P. CARROLLCEO/Publisher, Style Media Group
DESIREE PATTERSONEditor, Style Group
DARREN ELMSEditorial Director, Luxury Group
AIMEE CARROLLSocial Media Maven
KATHY HURTAccounting Manager
CATHY CARMICHAEL, BRENNA MCGOWANOffice Assistants
JARROD CARROLLCustomer Service Associate
ADVISORY BOARD MEMBERS CAN BE FOUND ON PAGE 50
COVER PHOTO BY KEOKI FLAGG, COURTESY OF SQUAW VALLEY.
I s it me, or did this year go by in the blink of an eye? When I was a little kid and I’d complain about how long the days were, an adult would invariably say, “that
will change when you get older.” I would, of course, give the biggest exaggerated eye roll that I could muster. Fast forward many, many years, and that adult was right (it was prob-ably my mom or my dad, but don’t tell them, ok?). As we start a new year, the question I have to ask myself is, “am I stopping to smell the roses?” Invariably, the answer is, not enough. As I read through Kourtney
Jason’s feature article, “Fresh Start: 19 Easy Ways to Renew Your Body, Mind and Spirit,” I was reminded to take time for myself—something that’s all too easy to push aside in the day-to-day caring of others. Perhaps you need a reminder, too? Turn to page 40 to begin your fresh start!
Have you ever thought you nourish your body and your spirit through the foods that you’re eating? Authors Denise Linn and Meadow Linn believe this and have put forth a new book, The Mystic Cookbook: The Secret Alchemy of Food. They shared some of their thoughts and their recipes from the book for our Family Health & Wellness readers to enjoy—turn to page 32 for a sampling.
February is Heart Health Month, which begs the question, “how healthy is your heart?” Cardiovascular disease is the number one cause of death in the United States, and heart disease kills more women than the top three cancers combined. Do we have your attention now? Learn more about heart health in Kristen Castillo’s article, “Don’t Miss a Beat: Be Heart Healthy,” starting on page 22.
Winter brings the cold and for many of us that opens up a world of fun outdoors, but did you realize that many of the winter sports we enjoy have tremendous health benefits as well? Check out Kelly Soderlund’s feature, “Snow Play: Health Benefits of Winter Sports,” to get inspired to get out there and play!
We exercise our bodies regularly (or at least we should!), but are you taking the time to exercise your mind? Research leads us to believe that the more you keep your mind active, the more likely you could delay debilitating brain maladies such as dementia and Alzheimer’s. In LeeAnn Dickson’s feature, “Forget Me Not: Understanding Alzheimer’s Disease,” she explores the difference between dementia and Alzheimer’s, and pres-ents research to help deter the disease—read more starting on page 44.
We’ve packed this issue with even more, and, of course, with every issue of Family Health & Wellness Magazine, it’s our mission to bring you information and resources that you can actually use—we hope we’ve achieved that mission. And, as always, we love to hear from our readers—tell us what you like and what you want more of...we want to serve it up for you! Feel free to email me directly at [email protected].
Here’s to your health and wellness, and a fabulous 2013!
120 Blue Ravine Road, Suite 5 | Folsom, CA 95630Tel 916-988-9888 • Fax 916-596-2100
stylemg.com | familyhw.com
© 2013 by Style Media Group. Family Health & Wellness is a bimonthly publication of Style Media Group. All rights reserved. Material in this magazine may not be reproduced in any form with-out written consent from the publishers. Any and all submissions to Family Health & Wellness become the property of Style Media Group and may be used in any media. We reserve the right to edit.
Subscriptions to Family Health & Wellness are available. Contact [email protected] for more information.
Family Health & Wellness is printed on recycled paper. Please recycle this magazine.
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snow playplayplay
Health Benefits of Winter Sports
19easy ways to
renew your body, mind and spirit
healthwellness
&
amilyamilyFAMILYHW.COM
SACRAMENTO | PLACER | EL DORADO
JANUARY/FEBRUARY 2013
On the cover:
Skiing at Squaw Valley!
For more winter sport ideas
and their health benefits, turn to page 36.
FORGET ME NOTUNDERSTANDING
ALZHEIMER’S DISEASE
CAUGHT IN THE NET
SOCIAL MEDIA ADDICTION
DON’T MISS A BEAT
BE HEART HEALTHY
HOME ALONEMANAGING YOUR PET’S
SEPARATION ANXIETY
FH&W-0113-Cover-FINAL.indd 1
12/17/12 1:45:36 PM
8 | Family Health & Wellness | January/February 2013 – familyhw.com
TIPS TO STAY HEALTHYDURING FLUSEASON1. Eat a diet rich in vitamins C
and E. Foods containing these
vitamins are helpful in support-
ing the immune system. Get your
daily vitamin C from foods like
orange juice, citrus fruits, broccoli
and green peppers; foods rich
in vitamin E include sunflower
and corn oils, sunflower seeds
and nuts such as almonds and
peanuts. Also, make an effort to
reduce your intake of concen-
trated sugar (e.g. soda, candy)
because excessive sugar impairs
the immune response.
2. Get a good night’s sleep. Sleep
is the critical period when your
body rests and rejuvenates. Lack
of Zs may profoundly inhibit your
immune system, so get a full
night’s rest to keep your body’s
natural defenses working at top
efficiency to ward off the flu.
3. Stay hydrated. Increasing your
water intake will help you stay
healthy and lessen your chance
of coming down with the flu.
When you’re feeling under the
weather, drinking extra fluids
prevents dehydration caused by
fever, loosens mucus and keeps
your throat moist. Warm liquids
are preferable, and there is some
evidence that inhaling steam
early in the course of a cold or flu
may reduce the spread of viruses
in your upper respiratory tract.
AND WHEN YOU DO EXPERIENCE FLU SYMPTOMS…The sooner you start treating flu symptoms, the quicker the recovery. There are
many products available that are formulated to work at the very first sign of symp-
toms, before the virus takes complete hold. One recommended by pharmacists is
Oscillococcinum (Oscillo®), a homeo-
pathic medicine with documented
effectiveness and safety. Clinical
studies have shown that Oscillo re-
duces the severity and duration of
flu-like symptoms, such as feeling
rundown, headache, body aches,
chills and fever. The product has no
reported drug interactions or side ef-
fects. It comes in small white caplets
that you pop under your tongue and
let dissolve in your mouth. For more
information, visit oscillo.com.
Doctors agree that the influenza
vaccine is the best way to pre-
vent the flu. Although it’s already
the middle of flu season (October
through May) it’s not too late to get
a flu shot. Just remember: It takes
about two weeks after vaccina-
tion for antibodies to develop in
the body and provide protection.
People of all ages can benefit,
but flu shots are generally rec-
ommended for 6 month to 2-year-olds and for people ages 18-64. A nasal-spray
flu vaccine is approved for ages 2-49. Ask your doctor if you aren’t sure which is
best for you and your family. Here are a few providers offering flu shots in your
neighborhood this season:
CVS: Locations in Placerville, Folsom, El Dorado Hills, Rancho Cordova, Orangevale,
Roseville, Granite Bay and Sacramento, cvs.com/flu.
Innovative Compounding Pharmacy: 820 Wales Drive, Suite 3, Folsom. 916-984-
9222, icpfolsom.com.
Marshall Medical Center: 1100 Marshall Way, Placerville. 530-622-1441,
marshallmedical.org.
Rite Aid: Locations in Cameron Park, Roseville, Folsom, Carmichael, Antelope,
Citrus Heights and Sacramento, riteaid.com/flu.
Sutter Express Care (located inside Rite Aid): 4004 Foothills Boulevard, Roseville.
800-972-5547, sutterexpresscare.com.
Travel Med Inc.: 850 Iron Point Road, Suite 150, Folsom. 916-254-2100, travelmedinc.
com.
Turnure Medical Group: 6805 Five Star Boulevard, Suite 100, Rocklin. 916-624-
3500, turnuremedicalgroup.net.
Walgreens: Locations in Cameron Park, Folsom, El Dorado Hills, Orangevale,
Rancho Cordova, Citrus Heights, Roseville, Rocklin, Granite Bay and Sacramento,
walgreens.com/flu.
toms, before the virus takes complete hold. One recommended by pharmacists is
FLU SHOTS: WHEN, WHO & WHY?
bY CORRIE pELC AND jANET SCHERR
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health happenings
E N H A N C E W I T H N U A N C E
a c e E n h a n c e m e n t S u r g e r y Face l i f t - Browl i f t - Nose Reshap ing - Eye l idF
o d y R e j u v e n a t i o n S u r g e r yBreas t Enhancement - L iposuc t ion - Tummy TuckB
k i n H e a l t h & F i t n e s s P r o g r a mBotox - Co l lagen - Lase r Ve in & Ha i r Trea tmentsS
nuancec o s m e t i c s u r g e r y
K E N N E T H T . S U M I D A , M.D.w w w. n u a n c e C S . c o m
(916) 984-4242
M e n t i o n t h i s a d f o r a C o m p l i m e n t a r y C o n s u l t a t i o nExp. 8/1/13
10 | Family Health & Wellness | January/February 2013 – familyhw.com
Based on the theory that the body has the ability to cure itself, homeopathic medicine has been prac-ticed in Europe since the 1700s. Homeopathic med-ical philosophy can be summed up as “like cures like”—that is, if a substance causes a symptom in a healthy person, giving the person a very small amount of the same substance may cure the illness. Historically, people have used homeopathy to maintain health and treat a wide range of ailments, such as al-lergies, skin disorders, rheumatoid arthritis and irritable bowel syndrome. It is not considered appropriate for chronic illnesses such as cancer or heart disease; nor should it be used for major infections or emergencies.
Homeopathic remedies have been regulated in the U.S. since 1938 and are con-sidered to be safe, but be sure to tell your doctor if you’re using one.
WHAT IS HOMEOPATHIC MEDICINE?Kale is finally getting the
recognition it deserves. That’s because this leafy green vegetable is sweet and earthy, very versatile and incred-
ibly nutritious. Winter is peak season for kale;
in fact, many people say it actually tastes sweeter and more flavorful after being exposed to a frost. The veggie contains beta-carotene and the antioxidants lutein and zeaxan-thin—which are associated with eye health—as well as potassium, vita-mins A and C, fiber, iron and calcium. Plus, there are two grams of protein in a serving. Consider using kale as a stand-in for spinach in your favorite dishes, or try kale chips, a crunchy alternative to potato chips. Whole Foods Market (locations in Folsom, Roseville and Sacramento, whole-foodsmarket.com) offers pre-pack-aged varieties of kale chips, as well as recipes to make your own, such as Roasted Kale Chips with Parmigiano-Reggiano Cheese.
Would you guess that it’s the pill? The patch? Sorry, try again. Despite the popularity of the pill and its hormon-al cousins the patch and the ring, a recent study found that those who re-lied on an intrauterine device, or IUD, as their birth control method were 20 times less likely to become pregnant. The primary reason is because the IUD leaves no room for user error; while the pill and the patch require perfect compliance in order to be effective. Women may forget to take the pill every day or neglect to put the patch on. With the IUD, patients don’t have to worry. IUDs are small, T-shaped pieces of plastic or copper inserted into the uterus and can pre-vent pregnancy for up to 10 years. It’s a bit more invasive than simply swal-lowing a pill—requiring a doctor to insert or remove it—but it’s almost foolproof.
THE MOST EFFECTIVE FORM OF BIRTH CONTROL
ALL HAIL THE KALE
SIGNS A SENIOR NEEDS HELPAs many baby boomers face the challenge of becoming caregivers for their par-
ents, it’s important to know what warning signs for failing health to look for. Ac-
cording to Years AheadTM—an online guide for families on finding senior care
solutions—some of the most common early indicators that an aging loved one
needs care are:
Forgetting things/short-term memory loss• Loss of balance/falling• Challenges driving• Trouble making it to the toilet• Disheveled/unkempt appearance• Messy, cluttered house• Sudden weight loss•
However, according to a recent survey, almost a third (31 percent) of those who
have seen these signs have not raised the issue of senior care with their parents
because they don’t know how to initiate the conversation. For more information
and tools to get the discussion going, visit yearsahead.com.
A recent report by Children Now—a nonpartisan, multi-
issue research, policy development and advocacy orga-
nization dedicated to promoting children’s health and
education in California and creating national media poli-
cies that support child development—says a California
child’s well-being is tied to what county they live in. The
2012 California County Scorecard of Children’s Well-Be-
ing looks at 28 key indicators of well-being in children—
from reading levels to healthy weight—and shows how
a county’s performance compares to others in the state.
The Scorecard can be accessed online at scorecard.childrennow.org/2012.
Here’s how our counties measured up:
El Dorado:• 78 percent of women receive early prenatal care, and 56 percent of
third graders can read at grade level.
Placer:• 85 percent of women receive early prenatal care, and 61 percent of third
graders can read at grade level.
Sacramento:• 81 percent of women receive early prenatal care, and 45 percent of
third graders can read at grade level.
HEALTHY CALIFORNIA KIDS
bY CORRIE pELC AND jANET SCHERR
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health happenings
EXPERIENCE DEEP SLEEP AGAIN!
A D V E R T I S E M E N T
Sleep is essential for a person’s health and well-being, according to the National Sleep Founda-
tion (NSF). Most of us are built for 16 hours of wakefulness a day and need an average of 8 hours of sleep per day. Of course this can vary a bit, based on individual needs. However, it is of the utmost importance for each of us to sleep well and allow our bodies and minds to rest.
You’ve followed the usual tips for getting enough sleep — sleeping on a regular schedule, avoiding caffeine and daytime naps, exercising regularly, and managing stress. Still, it’s been weeks and a good night’s sleep remains elu-sive. Is it time for an over-the-counter sleep aid?
Most over-the-counter sleep aids can be effective for an occasional sleepless night, however, there are a few caveats. Most over-the-counter sleep aids contain antihistamines. Tolerance to the sedative effects of antihistamines can develop quickly — so the longer you take them, the less likely they are to make you sleepy. In addition, some over-the-counter sleep aids can leave you feeling groggy and unwell the next day.
Now, at Innovative Compounding Pharmacy, we offer an over the counter sleep aid like never before, Kavinace® and Kavinace® Ultra PM.
Kavinace® is NeuroScience’s most calming product. Unlike traditional
GABA supple-mentation, the ingredient, 4-amino-3-phenylbutyric acid, eas-ily crosses the blood-brain barrier and acts
like a GABA agonist. Kavinace® Ultra PM is uniquely designed to promote sleep by promoting healthy levels of
the primary neurotransmitters and hormones involved in sleep. It is also frequently recommended for patients with elevated levels of glutamate and PEA, and may be benefi cial in some individuals with elevated epinephrine and norepinephrine.
Kavinace® and Kavinace® Ultra PM are the most effective over-the-counter sleep aids we have personally tried and have the most positive feedback from the customers that have tried it as well.
It is now available at Innovative Com-pounding Pharmacy, so try it yourself and experience the deep sleep again!
We work with our patients and theirphysicians and customize each person’s care.
Dr. Masoud Rashidi, Pharm.D.Innovative Compounding Pharmacy
2013 All Rights Reserved
These statements have not been evaluated by FDA.
icpfullFHWS_JF13-WS.indd 1 12/18/12 10:57 AM
12 | Family Health & Wellness | January/February 2013 – familyhw.com
STRESSED PARENT=OBESE CHILDA recent study by The Children’s
Hospital of Philadelphia has found
parents with a higher number of
stressors in their lives are more
likely to have obese children. Re-
searchers also found that when
parents perceive themselves as
stressed, their kids will eat fast
food more often than kids with less
stressed parents. Parental stres-
sors associated with childhood
obesity include poor physi-
cal and mental health,
fi nancial strain, and lead-
ing a single-parent house-
hold. The study suggests
interventions aimed
at reducing parental
stress and teaching
coping skills may
help public health
campaigns in ad-
dressing childhood
obesity.
SOMETHING TO WOOF ABOUT!Everyone’s heard “dog is man’s
best friend.” However, a new study
found dog is really family’s best
friend. Thousands of dog owners
participated in a national study
conducted by Purina Dog Chow
to reportedly better understand
exactly how pet pooches enhance
our lives. The survey looked at
everything, from the special mo-
ments when your dog ecstatically
greets you at the door to the ten-
der ones as they comfort you with
a head in your lap. According to
the study, 87 percent of owners
believe dogs teach children how to
be responsible, children with dogs
are 20 percent more likely to play
outside every day than children
without dogs, and 87 percent of
owners believe dogs help foster
imagination and creativity within
the household. For more informa-
tion, visit dogchow.com.
A new study says starting a milk-drinking habit
as a child can lead to lifelong benefits, even
improving physical ability and balance in
older age. The new study by the Milk Processor
Education Program (MilkPEP) found an
increase of one glass of milk a day as a child
was linked to a five percent faster walking
time and 25 percent lesser chance of poor
balance in older age. Additionally,
researchers found that childhood
milk drinkers were likely to be adult
milk drinkers, showing the benefits
of establishing lifelong healthy
habits. For more information,
visit milkmustache.com.
CHUG IT!
FOR MORE HEALTH HAPPENINGS, VISIT FAMILY HEALTH & WELLNESS MAGAZINE’S WEB SITE FAMILYHW.COM.
bY CORRIE pELC AND jANET SCHERR
Let’s face it: We’re all looking for ways to ener-gize ourselves during the day. Luckily, 86-year-old counselor and educator Edith Namm has some positive ways to help do just that! Along with educator Rita Kaufman, their new book Change to a Positive Mindset and Extend Your Lifeline walks readers through “a journey to miles of smiles, positive energy power, hope, health and happiness.”
Change to a Positive Mindset introduces readers to the following 11 ways to energize your body and brain:1. Learn the Write Way to train the brain
to drain the pain caused by emotional stress.
2. Practice PEP (Positive Energy Power) Aer-obics—safe, simple, self-help strategies that positively energize your brain and body and empower you to be healthy and happy from sunrise to sun-set.
3. Adopt the Ideal Ways to Boost the Immune System.4. See how doodling two dots and a curve is the way to go to relieve your stress
from head to toe.5. Read and recite the Motivational Text Messages.6. Read and recite the PEP One-Liners that positively replace Toxic Negative
Thinking.7. Read the inspirational poems that provide solutions to life’s challenges.8. Discover the Food/Mood Connection and the Chemical/Emotional Energy
Connection.9. Discover the Color Energy Connection to your mood, food, clothes and envi-
ronment.10. Tune in to the power of musical energy to heal what ails you.11. Have endless fun with the word game activities that positively activate the
brain.
ENERGIZE YOUR BODY & BRAIN
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health happenings
obesity include poor physi-
cal and mental health,
fi nancial strain, and lead-
ing a single-parent house-
hold. The study suggests
interventions aimed
A new study says starting a milk-drinking habit
as a child can lead to lifelong benefits, even
improving physical ability and balance in
older age. The new study by the Milk Processor
Education Program (MilkPEP) found an
increase of one glass of milk a day as a child
was linked to a five percent faster walking
time and 25 percent lesser chance of poor
balance in older age. Additionally,
researchers found that childhood
milk drinkers were likely to be adult
milk drinkers, showing the benefits
of establishing lifelong healthy
habits. For more information,
ENERGIZE YOUR BODY & BRAIN
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14 | Family Health & Wellness | January/February 2013 – familyhw.com
FOR MORE SWAG PRODUCTS, VISIT FAMILY HEALTH & WELLNESS MAGAZINE’S WEB SITE FAMILYHW.COM.
PRODUCTSFOR YOUR
HEALTH & WELLNESS
BY JAMILA B. KHAN
Genesis Pure Green Coffee Bean Dietary Supplement, $23.99 at genesistoday.com.
Fitbit One Wireless Activity & Sleep Tracker (in Black or Burgundy), $99.95 at fitbit.com.
ElliptiGO 8C in Green, $2,499 at elliptigo.com.
Rahua Shampoo, $32, and Rahua Conditioner, $34, at De Facto Salon, 5676 Elvas Avenue, Suite 110,
Sacramento. 916-821-5390, defactosalon.com.
Lo & Sons The O.G. (Overnight and Gym) Bag in Army Green,
$295 at loandsons.com.
eos Pomegranate Raspberry Smooth Sphere Lip Balm, $2.99 at Target,
5837 Sunrise Boulevard, Citrus Heights. 916-966-5267, target.com.
Health Warrior Chia Bars (in Acai Berry, Coconut and Chocolate
Peanut Butter), $1.99 each or $29.49 for a 15-bar pack at Whole
Foods Market, 270 Palladio Parkway, Folsom, 916-984-8500; 1001 Galleria
Boulevard, Roseville, 916-781-5300, wholefoodsmarket.com.
“Be Well” Wristbands (in assorted colors), $3 each, Black Fleece Sweatpants and Gray Fleece
Sweatshirt, $15 each, and “Peace Love Cure” T-Shirt in Pink or White (a portion of proceeds go to the Roseville Health and
Wellness Center’s Cancer Wellfit Program), $20 each, at Roseville
Health and Wellness Center, 1650 Lead Hill Boulevard, Roseville.
916-677-1200, rosevillehwc.com.
Bikram Yoga by Bikram Choudhury, $24.99 at Bikram Yoga Folsom, 1013 Riley Street, Folsom. 916-984-9000,
bikramyogafolsom.com.
Cuisinart Griddler, $99.95 at The Wooden Spoon, 2066 Nevada City Highway, Grass Valley. 530-272-8980, woodenspooncalif.com.
Insurance Funding forAutism Services
Capitol Autism Services is currently partnering with private insurance companies as funding sources for our in-home Applied Behavior Analysis (ABA) programs.
If your child has a medical diagnosis of Pervasive Developmental Disorder or Autism Spectrum Disorder, they may be eligible for ABA programs funded through private insurance.
For more information about our wide range of in-home ABA programs and utilizing private insurance coverage contact us at 916.923.1789 and visit our website.
www.capitolautismservices.com
Please note – this is not a sales seminar. “The Privilege of Planning” is a 30-minute presentation followed by a question and answer period.
It will focus on the importance of getting your family involved in the entire process of advance funeral planning and all of the options available. Done
properly – at the right time and in the right way – pre-planning can become a privilege instead of a chore. Get valuable information on Veteran’s
benefits, cremation and burial options and receive a FREE Emergency Planning Guide. Come and learn the steps you can take now to make sure
those you care about are always cared for.
free luncheon seminar
CHOOSE ONE OF THESE DATESSeating is limited to 30 attendees per seminar
“the Privilege of Planning”
All attendees will be
entered into a raffle for
a Starbucks Giftcard
www.eastlawn.com
You’re Invited
PRESENTER: Josh Tuttle,
General Manager, East Lawn Mortuary
& Sierra Hills Memorial Park
Funeral Director License #3435
Wednesday, January 30, 2013 - 11:30 a.m to 12:30 p.m.
Thursday, February 28, 2013 - 11:30 a.m to 12:30 p.m.
Friday, March 29, 2013 - 11:30 a.m to 12:30 p.m.
lOCATiON: St. Francis Community Hall
6700 Verner Ave., Sacramento, CA 95841 (I-80 @ Greenback)
RSVP TO liSA WEST @ (916) 732-2020
Michael Clifford • 916-337-6045Folsom
www.HandsOnHealer.net
MANUAL THERAPYproviding
FUNCTIONAL Rehabilitation
YOUR CHILD’S HEALTH
16 | Family Health & Wellness | January/February 2013 – familyhw.com
THE DIRT ON
CHORESTeaching Kids Responsibility – One Task at a TimeBY JENN THORNTON
These days, $1 a week for a job well done doesn’t hold near the currency with kids as it once did (inflation, it seems, has hit in more ways than one). Opinions surrounding the issue—namely
the compensation debate—run the gamut. But beyond wage woes and power struggles is something much more valuable: the opportunity for parents to teach, and kids to learn. Avoid chore wars with these tips.
TEACHING RESPONSIBILITY“Chores and responsibility enrich children in many domains, [allowing] for mastery, which instills a sense of accomplish-ment that, in turn, enables self-esteem and fosters core values and beliefs,” explains Genelle Cazares, L.C.S.W., manager of Outpatient Adolescent and Adult Services with Sutter Center for Psychiatry. “The ultimate goal is to support kids [of all ages] in their accomplishments while they simultaneously embrace a sense of belonging and responsibility.”
Having unreasonable expectations is where the situation
gets sticky. If you’re overwhelmed and your child is cooling her heels (maybe even dragging her feet), remember that every window scraped clean is hardly the point. Resist the urge to just do it your-self; after all, the goal isn’t the work itself, but rather to raise kids to be self-reliant in the real world. So focus on effort, not results, and praise your child’s cooperation so that she is more willing to chip in later—in and outside the home (without your haranguing).
THE AGE GAUGEIntroducing chores early on is the best route to avoid power struggles later. With gentle guidance—think show and tell—even toddlers are able and eager contributors. Give specifics (“Your cars go in the red box in the closet”) rather than blanket statements (“Clean your room”), and tidy up alongside your little ones so that they know what you expect, making a game of it and giving mild reminders along the way. And always acknowledge their contribution (“Thank you for being such a good helper; now we have more time together!”), not the performance (“You didn’t get all the clothes into the laundry basket”). Although this approach requires more patience, it allows
YOUR CHILD’S HEALTH
and consequences. “Bribing kids to complete chores, however, establishes inconsistent rules that can create power struggles and other challenges that can interfere with core values and being a mutual contributor to the family system.”
Some parents advocate giving kids a cost amount separate from an “allowance.” However, Cazares warns: “If chores are not completed, then payment [should] not occur. Often chores and allowance for adolescents are combined. However, this also includes the adolescent paying for their own school lunches if they choose not to make a lunch, gas money, outings with friends, games, etc. Allowing your teenager to be fully responsible for his or her finances enables opportunity for him or her to grasp an understanding of financial accountability and responsibility.”
Other parents favor a non-monetary rewards system, where kids earn privileges rather than money or material goods—like an extra storybook for toddlers, a small extension of bedtime for school-aged kids, and 15-30 additional minutes of media time for adolescents and teens. The idea is that while these parents will not pay for chores they expect their kids to perform as members of a functioning family (keeping their room clean, picking up their belongings, etc.), they will discuss financial compensation for tasks beyond the norm (helping organize the garage or raking leaves, for example).
Regardless of your approach, advises Cazares, “It is equally important to share with kids that household chores are simply a responsibility for all family members without expectation of payment” to instill “mutual family membership, a sense of belonging and values.” Doing so at a young age fosters a crucial sense of contribution in children that, as adults, they will offer their communities.
ASSIGNING RESPONSIBILITIESWhen it comes to divvying up duties, be clear, consistent and keep expectations simple (no lectures, Dad; stash the flow charts, Mom). Stress a “we’re all in it together” philosophy; emphasize that household chores are a shared responsibility, not one person’s burden. And creatively dole out tasks. “[Asking for] children’s participation in putting together the family ‘chore chart’ supports agreement and ownership,” says Cazares, adding that kids given input in how chores are assigned show more willingness to “buy in” to the process—even when unpopular chores (hello, trash!) are on the table.
A rotation system also creates a sense of fairness among fam-ily members, especially siblings. When kids are young, writing chores on Popsicle sticks then having everyone draw sticks—and chores—before the week begins further fosters equality and ne-gates power struggles, as Mom and Dad are no longer the “boss.” When it comes to establishing a timeline, remember that, despite their seemingly endless energy, kids are easily overwhelmed and their schedules demanding. Therefore, notes Cazares, “Children and adolescents are much more successful if chores are spread throughout the week. School can present a lot of stressors; [this schedule] will enable both academic and family successes.” •
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for kids to discover, accomplish and cooperate.The same is true for all age groups, but chores should be
age-appropriate and vary according to the individual and family values. In general, tasks like taking out the trash, putting away laundry and caring for pets are suitable chores for younger kids, while more substantial household tasks like helping with dinner and putting away groceries are better for tweens. Teens can man-age laundry, yard work and running errands.
TO PAY OR NOT TO PAY?While toddlers look for verbal reinforcements and praise (smiles are big with this set), older kids understand the concept of money. For parents opposed to the idea of paying kids for chores, the fact that doing so is a good opportunity to discuss financial respon-sibility may soften the blow. “Paying kids for completing chores when expected helps them to understand about immediate and delayed gratification for toys, games, etc.,” explains Cazares, adding that compensation for chores performed within a mutu-ally agreed upon timeframe also teaches kids about expectations
THE DIRT ON
CHORES
your child’s health
18 | Family Health & Wellness | January/February 2013 – familyhw.com
A SHOT OF REALITY
Vaccine Facts and FictionBY KRISTEN CASTILLO
your child’s health
Think it’s a fluke that whooping cough illnesses and deaths are on the rise? Think again. Brett Christiansen, M.D., board certified pediatrician with Marshall Medi-cal Center, says that the current surge in cases of whoop-
ing cough is “the largest outbreak nationwide since the ‘50s.” In 2010, 27,550 cases of whooping cough, also known as pertussis, were reported to the Centers for Disease Control and Prevention (CDC). By October 2012, those rates jumped significantly when provisional counts showed more than 34,000 reported cases.
“Although many diseases have been reduced or eliminated in the United States, some are still common, like pertussis, which killed 10 infants in California in 2012,” says John Talarico, D.O., M.P.H., chief of the Immunization Branch for the California De-partment of Public Health (CDPH). There’s even been a spike in cases of measles, which was declared “eliminated” in the U.S. by the CDC in 2000. In a typical year, only 60 Americans get the ill-ness, but in 2011 there were 222 cases; most (about 40 percent) came from people who got the disease in other countries, includ-ing those in Europe and Asia.
These illnesses may seem isolated but medical profession-als ask, “Why take a chance?” “We worry that other vaccine-preventable illnesses will continue to make comebacks as more individuals refuse to be vaccinated and as international travel becomes easier,” says Dr. Christiansen, who explains that many diseases are “only a plane ride away.”
GETTING VACCINATED“Childhood immunizations are the best protection against child-hood diseases that once killed, severely affected, or sometimes permanently disabled children,” Dr. Talarico says. Here’s an ex-ample: Whooping cough can lead to deaths, especially for babies under three months old. “Infants and children should receive the whooping cough vaccine at two months, four months, six months,
15 through 18 months and four to six years (be-fore entering school),” says Iyabode Akinsanya-Beysolow, M.D., a medical officer with the Immuni-zation Services Division of the CDC.
Vaccinating children is the first step to preventing illness, but it’s important to protect family members
and caregivers too. “Getting immunized helps protect the person who is immunized but also contributes to protecting their family, school and the community,” says Dr. Talarico, who suggests people who live or work with infants get a Tdap (tetanus, diphtheria and pertussis) booster shot.
Further, Dr. Akinsanya-Beysolow recommends that pregnant women get the adult whooping cough vaccine late in pregnancy to protect the mother and give “some protection” to the baby. Family
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A SHOT OF REALITY
WHEN YOU
DELAY OR DON’T
GIVE VACCINES,
YOU’RE PUTTING
A CHILD AT RISK
OF BECOMING ILL
FROM DISEASES.
““
members should also get the whooping cough vaccine at least two weeks before the baby is born.
MISCONCEPTIONSMany parents worry about a link between vaccines and autism, but according to Dr. Christiansen that’s not true. “There is no evidence to support any link to vaccines and autism,” he says. “Risk of delaying vaccination or not vaccinating a child greatly outweighs any risk of long-term injury. The study that suggested a link has been found to be fraudulent.”
There’s also the belief that since many adults had chicken pox as children it’s okay for kids to get the illness now. “Some believe that since they themselves were not vaccinated against a disease like chicken pox and survived, their child will be fine if they get the disease,” says Dr. Christiansen, who discourages events like a “chicken pox party” to expose a group of children “to an active case of a potentially deadly disease.”
Another common misconception is that you’ll get sick from a flu vaccine. “Adults get the inactivated or ‘dead’ vaccine,” Dr. Christiansen explains. “The vaccine might cause one to not feel well for a day, as might any vaccine, but it will not give you influenza symptoms. Most of these people were likely starting to get ill before getting the vaccine.”
SIDE EFFECTS“Though not entirely without risk, today’s vaccines are among the most studied and safest medications that are available,” Dr. Talarico says. The most common side effect is redness and sore-ness at the injection site. “Fever, although not as common, can occur, as can some irritability and tiredness for a day, especially with infants or young children,” Dr. Christiansen says. “Most children tolerate vaccines, aside from the ‘poke,’ extremely well.”
VACCINE SCHEDULESome parents want to split up the vaccine schedule so that the child gets vaccines separately instead of together as a combination shot. “It’s important to understand that there is no such thing as an ‘alternate schedule,’” says Dr. Christiansen, who explains that vaccines are approved by medical groups including the CDC, the Advisory Commit-tee on Immunization Practices (ACIP), the Ameri-can Academy of Pediatrics (AAP) and the American Academy of Family Physicians (AAFP).
Even if you want to do separate vaccines, that’s not necessarily easy to do. “Many vaccines come in combinations to reduce the number of ‘pokes’ that the child receives; this is generally thought of as a plus,” Dr. Christiansen says. “It has become more difficult to find individual vaccines; some are no longer even available.”
VITAL VACCINESBy the age of two, vaccinated children can be protected from 14 diseases. “When you delay or don’t give vaccines, you’re putting a child at risk of becoming ill from diseases,” Dr. Akinsanya-Beysolow says. “It’s important to start the schedule and complete it on time, and follow the recom-mended schedule.”
The good news? A 2012 CDC poll found that 88 percent of parents are vaccinating their children per CDC vaccine schedules. “We are fortunate to live in a country where we have the resources to vaccinate everyone against so many vaccine-preventable illnesses,” Dr. Christiansen says. “Any vaccine that can prevent or reduce death and injury despite minimal side effects is worth considering.” •
your child’s health
20 | Family Health & Wellness | January/February 2013 – familyhw.com
2012 Recommended Immunizations for Children from Birth Through 6 Years Old
Birth 1
month2
months4
months6
months12
months15
months18
months19–23 months
2–3 years
4–6 years
HepB HepB
Shaded boxes indicate the vaccine can be given during shown age range.
HepB
RV RV RV
DTaP DTaP DTaP
Hib Hib Hib
PCV PCV PCV
IPV IPV
DTaP
PCV†
Hib
IPV
HepA§
MMR
Varicella
DTaP
IPV
Influenza (Yearly)*
MMR
Varicella
NOTE: If your child misses a shot, you don’t need to start over, just go back to your child’s doctor for the next shot. The doctor will keep your child uptodate on vaccinations. Talk with your doctor if you have questions.
FOOTNOTES † Children 2 years old and older with certain medical conditions may need a dose of pneumococcal vaccine (PPSV) and
meningococcal vaccine (MCV4). See vaccine-specific recommendations at http://www.cdc.gov/vaccines/pubs/ACIP-list.htm.
* Two doses given at least four weeks apart are recommended for children aged 6 months through 8 years of age who are getting a flu vaccine for the first time.
§ Two doses of HepA vaccine are needed for lasting protection. The first dose of HepA vaccine should be given between 12 months and 23 months of age. The second dose should be given 6 to 18 months later. HepA vaccination may be given to any child 12 months and older to protect against HepA. Children and adolescents who did not receive the HepA vaccine and are at high-risk, should be vaccinated against HepA.
See back page for more information on vaccine
preventable diseases and the vaccines that prevent them.
For more information, call toll free 1-800-CDC-INFO (18002324636)
or visit http://www.cdc.gov/vaccines
2012 Recommended Immunizations for Children from Birth Through 6 Years Old
Birth 1
month2
months4
months6
months12
months15
months18
months19–23 months
2–3 years
4–6 years
HepB HepB
Shaded boxes indicate the vaccine can be given during shown age range.
HepB
RV RV RV
DTaP DTaP DTaP
Hib Hib Hib
PCV PCV PCV
IPV IPV
DTaP
PCV†
Hib
IPV
HepA§
MMR
Varicella
DTaP
IPV
Influenza (Yearly)*
MMR
Varicella
NOTE: If your child misses a shot, you don’t need to start over, just go back to your child’s doctor for the next shot. The doctor will keep your child uptodate on vaccinations. Talk with your doctor if you have questions.
FOOTNOTES † Children 2 years old and older with certain medical conditions may need a dose of pneumococcal vaccine (PPSV) and
meningococcal vaccine (MCV4). See vaccine-specific recommendations at http://www.cdc.gov/vaccines/pubs/ACIP-list.htm.
* Two doses given at least four weeks apart are recommended for children aged 6 months through 8 years of age who are getting a flu vaccine for the first time.
§ Two doses of HepA vaccine are needed for lasting protection. The first dose of HepA vaccine should be given between 12 months and 23 months of age. The second dose should be given 6 to 18 months later. HepA vaccination may be given to any child 12 months and older to protect against HepA. Children and adolescents who did not receive the HepA vaccine and are at high-risk, should be vaccinated against HepA.
See back page for more information on vaccine
preventable diseases and the vaccines that prevent them.
For more information, call toll free 1-800-CDC-INFO (18002324636)
or visit http://www.cdc.gov/vaccines
Vaccine-Preventable Diseases and the Vaccines that Prevent Them
Disease Vaccine Disease spread by Disease symptoms Disease complications
Chickenpox Varicella vaccine protects against chickenpox. Air, direct contact Rash, tiredness, headache, fever Infected blisters, bleeding disorders, encephalitis (brain swelling), pneumonia (infection in the lungs)
Diphtheria DTaP* vaccine protects against diphtheria. Air, direct contact Sore throat, mild fever, weakness, swollen glands in neck
Swelling of the heart muscle, heart failure, coma, paralysis, death
Hib Hib vaccine protects against Haemophilus influenzae type b. Air, direct contact May be no symptoms unless bacteria
enter the blood
Meningitis (infection of the covering around the brain and spinal cord), mental retardation, epiglottis (lifethreatening infection that can block the windpipe and lead to serious breathing problems) and pneumonia (infection in the lungs), death
HepA HepA vaccine protects against hepatitis A. Personal contact, contaminated food or water
May be no symptoms, fever, stomach pain, loss of appetite, fatigue, vomiting, jaundice (yellowing of skin and eyes), dark urine
Liver failure
HepB HepB vaccine protects against hepatitis B. Contact with blood or body fluids
May be no symptoms, fever, headache, weakness, vomiting, jaundice (yellowing of skin and eyes), joint pain
Chronic liver infection, liver failure, liver cancer
Flu Flu vaccine protects against influenza. Air, direct contact Fever, muscle pain, sore throat, cough, extreme fatigue Pneumonia (infection in the lungs)
Measles MMR** vaccine protects against measles. Air, direct contact Rash, fever, cough, runny nose, pinkeye Encephalitis (brain swelling), pneumonia (infection in the lungs), death
Mumps MMR**vaccine protects against mumps. Air, direct contact Swollen salivary glands (under the jaw), fever, headache, tiredness, muscle pain
Meningitis (infection of the covering around the brain and spinal cord) , encephalitis (brain swelling), inflammation of testicles or ovaries, deafness
Pertussis DTaP* vaccine protects against pertussis (whooping cough). Air, direct contact Severe cough, runny nose, apnea (a pause in
breathing in infants) Pneumonia (infection in the lungs), death
Polio IPV vaccine protects against polio. Through the mouth May be no symptoms, sore throat, fever, nausea, headache Paralysis, death
Pneumococcal PCV vaccine protects against pneumococcus. Air, direct contact May be no symptoms, pneumonia (infection in the lungs)
Bacteremia (blood infection), meningitis (infection of the covering around the brain and spinal cord), death
Rotavirus RV vaccine protects against rotavirus. Through the mouth Diarrhea, fever, vomiting Severe diarrhea, dehydration
Rubella MMR** vaccine protects against rubella. Air, direct contact Children infected with rubella virus sometimes have a rash, fever, and swollen lymph nodes.
Very serious in pregnant women—can lead to miscarriage, stillbirth, premature delivery, and birth defects
Tetanus DTaP* vaccine protects against tetanus. Exposure through cuts in skin Stiffness in neck and abdominal muscles, difficulty swallowing, muscle spasms, fever Broken bones, breathing difficulty, death
* DTaP is a combination vaccine that protects against diphtheria, tetanus, and pertussis. ** MMR is a combination vaccine that protects against measles, mumps, and rubella. Last updated on 02/01/2012 • CS229912-B
VACCINE SCHEDULE AND TABLE COURTESY OF THE CENTERS FOR DISEASE CONTROL AND PREVENTION, CDC.GOV/VACCINES. DOWNLOAD A LARGER VERSION AT FAMILYHW.COM.
your health
22 | Family Health & Wellness | January/February 2013 – familyhw.com
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DON’T MISS A BEAT
your health
Valentine’s Day might set your heart aflutter, but the real reason to celebrate hearts in February is because it’s American Heart Month.
According to the Centers for Disease Control and Prevention (CDC), cardiovascular disease is the leading cause of death in the United States. One in every three deaths is from heart disease and stroke; in other words, 2,200 people die each day from heart conditions.
“If you’re having chest discomfort, rest for a prolonged period of time (15 minutes or more), [and] call 911 for an ambulance,” says George Fehrenbacher, M.D., F.A.C, co-medical director of cardiology with Sutter Roseville Medical Center. “A heart attack could be occurring. You need to take care of that right away. Time delay can make the difference between living or dying.”
IN THE KNOWHigh blood pressure, high cholesterol or a family history of heart problems could mean you’re at risk for a heart attack or other heart problems. “The term angina reflects the pain a person gets when not enough blood supply gets to the heart,” says Dr. Feh-renbacher, explaining that angina usually occurs after exercise or exertion. “It can be a discomfort, but not necessarily always a pain, that manifests as chest tightness and can spread to the lower jaw or down both arms.”
MEN VS. WOMENWhile heart disease affects both men and women, the signs can be different. Men frequently have classic symptoms such as pain across the chest, pain in the left arm and sweating. Women, too, can have those symptoms but they can also experience others, including pain across the shoulder blades, nausea, heartburn, pain in both arms, and a decrease in exercise tolerance. “Women don’t often present with standard angina in the chest,” says Mi-chael Kirchner, M.D., an interventional cardiologist with Mercy Medical Group. “Sometimes women have shortness of breath or palpitations.”
Women over age 50 and men over age 40 are at an increased risk for heart and vascular problems. “We’re trying to make peo-ple realize this is a disease that begins in childhood and manifests in adulthood,” says Mary Ann Bauman, M.D., national physician spokesperson for the American Heart Association’s (AHA) Go Red For Women movement, who notes that heart disease kills more women than the top three cancers combined.
The AHA’s Impact Goal, to be achieved by 2020, is to improve the cardiovascular health of all Americans by 20 percent, while reducing deaths from cardiovascular diseases and stroke by 20 percent.
LIFESTYLE CHANGES“The majority of risk factors are changeable or modifiable,” Dr. Kirchner explains. Whether your vices are consuming too much salt, not exercising enough or not checking your cholesterol, you need to reexamine your heart health priorities. “If you have
familyhw.com – January/February 2013 | Family Health & Wellness | 23
DON’T MISS A BEAT
Be Heart HealthyBY KRISTEN CASTILLO
bad habits, you can really change them,” Dr. Bauman says. “But the first step is being aware.” That means going to your doctor for regular checkups, knowing your blood pressure and cho-lesterol readings, and being mindful of a family history of heart problems.
“Prevent heart problems by engaging in a very healthy life-style,” says Dr. Fehrenbacher, who suggests eating healthy, exer-cising and not smoking. “The majority of young people under [age] 60 that we see at Sutter Roseville who have heart attacks are smokers,” Dr. Fehrenbacher says. Even if it’s tempting to simply take pills to control your blood pressure and cholesterol, you don’t necessarily always need medicine to treat your heart. “Diet, weight loss and exercise are always the first approach,” Dr. Fehrenbacher says. GET MOVINGExercise is essential for heart health. “Put exercise on your cal-endar, so that you’ll do it,” Dr. Bauman says. “Exercise shouldn’t
your health
be, ‘Will I?’ or ‘Won’t I?’ You just do it.” Dr. Fehrenbacher, who runs every morn-
ing before work, agrees that exercise should be a part of your daily rou-
tine. “Set time aside for it like you’d do for anything else,”
he says. “Have it as a part of your life, rather than a task to do.” Exercise by doing what you enjoy, such as running on the tread-mill, swimming, row-ing, hiking or biking.
“I’d recommend exercising three times a
week, if not more, for 45 minutes at a minimum,”
says Dr. Fehrenbacher, not-ing that a workout should
include a five-minute warm-up and a five-minute cool down.
“You really need to get your heart rate to a sustained fashion to gain
aerobic fitness.” Even if you can’t do long workouts at first, it’s important to get
started. “You don’t have to be perfect,” Dr. Bau-man says. “You just have to be making steps.”One thing to avoid? “Heavy weight lifting is not
good for the heart,” says Dr. Fehrenbacher, who rec-ommends toning muscles with increased repetitions of
lighter weights, rather than heavy weightlifting such as bench pressing.
EAT SMART“Diet is a very important part of modification of risks,” says Dr. Kirchner, who recommends the DASH (Dietary Approaches to Stop Hypertension) diet, which has the same principles of the Mediterranean diet (find out more about the DASH diet at nhlbi.nih.gov/health/health-topics/topics/dash). It’s a lifestyle change—not a one-time diet. “It’s probably the best validated diet,” he says, noting that patients should eat a diet that’s high in fiber as well as fruits and vegetables, but low in trans and saturated fat. You can even have a glass of wine. “If you’re a light drinker, there’s less risk,” Dr. Kirchner says. “One standard serving of alcohol per day for women [and] one or two for men may be cardio protective.”
Stay heart healthy by keeping your weight at a manageable level, reducing salt intake, reading food labels and cutting down on red meat consumption. “We’re lucky and blessed to [live] in a place where food is grown,” Dr. Kirchner says. “Go to a farmers’ market and buy things cost effectively. Eating more fruits and vegetables will positively affect your risk.” From eating well to exercising often, small steps can yield big health rewards. •
your health
24 | Family Health & Wellness | January/February 2013 – familyhw.com
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A MOTHER’S HEART: HOW LAURA SATRAN IS GETTING
HEART HEALTHY
Imagine being only 40 years old and
having chronic chest pain. You’d
probably think it was stress or even
heartburn—not a major red flag.
“I was teaching,” says Folsom
resident Laura Satran. “I was walk-
ing to my classroom and thought
I was having a heart attack.” The
incident, which started in March
2011, and was followed by 20 to 30 others,
prompted Satran to go to her doctor. While she wasn’t over-
weight, a smoker or aware of any family history of heart disease,
she knew something was wrong. The problem? The left coronary
artery, also known as the “widow maker” wasn’t sending blood to
her heart. “When that shuts off, you die,” she says.
The day after her diagnosis, June 8, 2011, Satran had a triple
bypass. The procedure took place at the Sutter Heart and Vascular
Institute of Sacramento; she was hospitalized for nine days.
“It really came as a surprise,” says Satran, noting she never did
have a heart attack but found out from her cardiologist that she
had high blood pressure and high cholesterol. “I’m really thankful,”
she says. “Now that I have educated myself on the issue, I know
heart disease is the number one killer of women.”
Since her surgery, Satran has made changes. “My life is drasti-
cally different now,” she says, explaining how she exercises regu-
larly with Pilates and yoga, eats healthier and is taking a “calmer
approach” to life. Every day, she takes aspirin, supplements, and
medications for blood pressure and cholesterol. She also meets
with her cardiologist and does regular blood work. The former
teacher, who is married and a mother to two girls, ages 8 and 11,
says her family is living a healthier lifestyle too by exercising more
and eating better.
The survivor’s advice for others? “You need to listen to your
body,” she says. “Heart disease doesn’t discriminate based on age
or gender. It could be anybody at any stage in your life.” •
Laura Satran with her daughters, Clover (l) and Maddie (r).
your health
familyhw.com – January/February 2013 | Family Health & Wellness | 25
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familyhw.com – January/February 2013 | Family Health & Wellness | 27
CAUGHTIN THE NET
Social Media Addiction
social media is a constantly morphing and ever present part of our modern lives. With Twitter having more than 500
million registered users, Facebook now topping a billion, and Instagram garnering more than 50 million in their two short years on the scene, it’s safe to say that so-cial media, in all of its various forms, is here to stay. But with all of this pseudo-social interaction at our fingertips, it begs the question: How much is too much?
BY ABIGAIL BLANK
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YOUR HEALTH
YOUR HEALTH
28 | Family Health & Wellness | January/February 2013 – familyhw.com
Address your AddictionThere’s a rising concern over the relationship people, particu-larly teens, have with social media. Current statistics show that 40 percent of people have more online than in-person social interactions and 24 percent of users missed witnessing an important event because they were trying to write about it in social media. Though it’s not a part of the Diagnostic and Statistical Manual of Mental Disorders (DSM), the 2013 revision of the DSM is purported to include behavioral addictions like the Internet, in addition to the already existing classification of substance abuse and addiction. Even if it’s not a condition yet covered by medical insurance, there are clear signs when social media has crossed over from being a bad habit to an addiction. The criteria for defining when something has become an ad-diction includes an increasing tolerance (as in needing more to achieve the desired effect), withdrawal, inability to decrease usage, interruption to social, occupational, and/or recreational activities, and continued use despite knowledge of physical or psychological problems related to use.
unforeseen dAngersStephanie Parmely, Ph.D., a psy-chologist with Mercy Medical Group, says that she works with many teen patients whose parents are concerned over their social media use, and specifically, their texting behavior. Though this may, to a degree, be a function of generational gap, it’s a legitimate topic of concern—for parents and everyone else who’s a heavy user of social media. “I council people on the dan-gers of overuse, even if it’s not at addictive levels,” Dr. Parmely says. It can be difficult for parents to discern if their teens’ use is causing a problem because of the inherent effects of excessive electronic media use on mood and emotional state. “Research shows that youths exposed to more than four hours of social media are less likely to show a sense of well-being than those who use it less than an hour per day,” Dr. Parmely explains. Adults and teens alike will exhibit mood swings, irritability, mild depression, and other emotional disturbances with high levels of exposure. Excessive use of electronic media (includ-ing television, Internet, gaming, etc.) damages the brain’s abil-ity to be creative and focus on one thing at a time. We are, to a degree, rewiring our brains to split our attention in multiple directions at once.
Additionally, we have tied in sounds alerting us to the pres-ence of any type of social media message directed at us. As Dr. Parmely explains, when something is a novelty, dopamine is released in the brain, which acts as a reward and adds to the addictive qualities of social media. Essentially, we’ve created
a generation of Pavlov’s dogs, responding to every ding and ring emanating from our phone or computer. Only people aren’t passively waiting for a reward; rather, actively seeking it out with constant checking of their phone and social media accounts. No longer at the mercy of the bell-ringer, we’ve mastered the algorithms and manipulated actions to produce the highest frequency of rewards.
importAnce of unpluggingFor those who aren’t truly addicted, but have let their use of social media cross over from cute to cringe-worthy, it would behoove them to fast from social media, so to speak. Gemini Adams’ book The Facebook Diet: 50 Funny Signs of Facebook Addiction and Ways to Unplug with a Tech-Detox is a humorous look at some of the most common bad behaviors we see every day and a few fun tips on how to curb them.
Adams says she wrote The Facebook Diet when she realized that we needed to start taking a closer
look at our habits—recommending that we ask ourselves, “What is healthy?” Not just for our bodies but for our emotional state as well.
“We have to be a lot more conscious about how we connect with technology,” she
says. When it comes to interpersonal relationships, Adams explains, “It’s getting increasingly harder to go out and meet people, to connect in real life, because so many things are transitioning to digital [forms].” With 45 percent of the workforce
partially telecommuting each week and 30 percent of college students tak-
ing courses online, we’re seeing less and less of each other in our every day lives.
but WhAt’s not to “like”?That’s not to say that social media is entirely bad. Those with busy schedules or who are separated by long distances are able to have more frequent contact with their friends and loved ones by way of email, text, and social media sites like Facebook. It can also help those who traditionally have been marginalized socially. Dr. Parmely points out, “When a lot of shy or introverted people use Facebook or text, it actually helps their confidence in social situations.” The ability to practice interacting socially on their own terms, connect with people who have like interests, and even carefully edit themselves to be portrayed in the best light can be empowering and help build self-esteem.
If you think you or a loved one may have a problem with social media or electronic media of any sort, contact a profes-sional for help; otherwise, do yourself a favor: Put down your phone for a few hours and take in the amazing world around you. Your Facebook account isn’t going anywhere. Don’t let real life pass you by. •
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NUTRITION
30 | Family Health & Wellness | January/February 2013 – familyhw.com
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Is the Paleo Diet Healthy or a Hoax?BY MARGARET SNIDER
EAT LIKE A CAVEMAN
FH&W-0113-NUTRITION.indd 30 12/18/12 12:52:47 PM
NUTRITION
to wheat, because it has been hybridized to the point where it has about four or five times the amount of protein it used to have,” Dr. Young says. “That’s great for feeding hungry populations in parts of the world where wheat will grow in abundance and nothing else really will, and they need more protein source...but the downfall of that is it’s created a lot of highly allergenic qualities...and it’s in everything.”
GETTING STARTEDAmy Kubal, M.S.R.D., masters in nutrition and a registered dieti-tian, was a competitive runner and “did the whole vegan thing for a while, always very high carb, low fats and that whole craze.” She ended up getting diagnosed with celiac disease (sensitivity to glu-ten). Eating by the paleo protocol, her health has greatly improved. She now speaks out for paleo as a consultant dietitian working with Robb Wolf, author of The Paleo Solution. “The first step is to clean out the pantry and refrigerator,” Kubal says. “Commit to 30 days free of gluten, grains, concentrated sugars, soy, legumes and dairy. I have a lot of people that come to me with more advanced autoim-mune and health conditions where we take a stricter approach in order to manage and improve the conditions. For optimal health and quality of life, a paleo/real food approach is key.”
THE RESULTSWhile McGivney didn’t begin the program for medical reasons, in just over two and a half months, without eating specifically to lose weight, he shed 32 pounds and was able to go off of his blood pres-sure medication. “Regardless of whether you want to call it paleo or not, it’s hard to argue with the advantage of a diet consisting of foods found in nature rather than those found in packages,” Kubal says. Whether or not you believe you should eat like a caveman,
it makes sense that there must be nutritional benefits to eating natural foods as opposed to packaged and highly processed ones.
When asked if he considers this program one his family will continue, McGivney replies in the affirmative. “Absolutely, it’s a long-term change; maybe a little variation on holidays...but it will be long-term.” With the McGivneys mostly paleo, their children are also involved. Son Kenny, 14, likes the food his mother pre-pares using the paleo program, though he still takes peanut butter and jelly sandwiches to school for lunch. Christopher, 12, is not sure yet. “Of course I don’t like it,” he says, “because it’s good for me.” But he does admit to liking the meat and fruit. Daughters Chloe, 2, and Paige, 11 months, are too young to comment.
“If you’re on the fence, give it a try,” Kubal suggests. “If you don’t feel better, you can always go back to what you did before—but it’s highly unlikely that you’ll want to.” •P
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familyhw.com – January/February 2013 | Family Health & Wellness | 31
Kevin McGivney of Loomis didn’t know what he was getting into when, a few months after joining CrossFit Loomis, he accepted the group’s paleo challenge. After eating “normally” for 35 years, he says, “the
first two weeks were very, very difficult.” The term “paleo” refers to the Paleolithic age, a period of about 2.5 million years that ended around 10,000 B.C., when there was no such thing as processed food—hence the name “caveman diet.”
WHAT IS THE PALEO DIET?The paleo program generally eliminates processed foods, refined sugars, and the most common allergens like soy, wheat, corn, dairy and peanuts; it includes naturally harvested fruits, vegetables, nuts and seeds—grown without pesticides or additives—plus meat. Agriculture, with resulting cultivation of highly developed grains and legumes and domestication of dairy animals, came after the Paleolithic era. It’s a pretty simple diet, according to Niki Young, N.D., with Revolutions Natural Medical Solutions in Folsom. “I think anybody would benefit from it,” she says. “Definitely people who have inflammatory disorders, cardiovascular disease, autoim-mune diseases, diabetes and thyroid issues.” MAKING THE COMMITMENTMcGivney had no serious medical problems, but he was tired of feeling tired, and was working to get himself into shape and lose some weight. As superintendent for Helix Electric, he leaves the house at 4 a.m., is on the job all day, goes to school two nights a week, and to the gym usually three nights; he’s rarely home before 7:15 p.m. He observed the program strictly for the two-week chal-lenge, not even having a piece of his wife’s birthday cake. When the two weeks ended, he felt so much better that he continued.
Many people are turning to a more natural diet, as evidenced by the media’s attention to the subject. Heather McGivney, Kevin’s wife, uses a lot of recipes from a friend’s “mostly paleo” blog, and has converted her daily menus to be compatible with the pro-gram. “I thought, this is easy—fruits and vegetables and any meat you want,” Heather says. “[However], it’s not so easy, because you can’t have barbecued chicken and salad ev-ery night.” She plans ahead so that she has the right kind of food to prepare, buys local produce when possible, and in the summer grows what they can. “It’s kind of like going back in time to how my grandma used to cook,” Heather says.
One of the reasons for the shift to whole foods is the increase of allergies and illnesses in the population, which may be due in part to diets high in packaged and processed foods and the prevalence of fad diets. “There are more and more people becoming intolerant
EAT LIKE A CAVEMAN
FIND OUT MORE
For more on whole food diets and the paleo diet, check out these books and blogs:
The Art of Real Food by Joanne Neft and Laura
Kenny
Clean Eats in the Zoocleaneatsinthezoo.com
The Food Lovers Kitchenbeta.primal-palate.com
It Starts with Food by Dallas and Melissa Hartwig
The Paleo Solution by Robb Wolf
FH&W-0113-NUTRITION.indd 31 12/18/12 12:52:48 PM
DISH...RECIPES FOR HEALTHY LIVING
32 | Family Health & Wellness | January/February 2013 – familyhw.com
NOURISH YOUR BODY AND SPIRIT
Recipes from The Mystic Cookbook: The Secret Alchemy of Food by Denise Linn and Meadow Linn
Seckel Pears in Mulled Red Wine
familyhw.com – January/February 2013 | Family Health & Wellness | 33
CURRIED CARROT AND APPLE SOUP
The flavor and texture is reminiscent of butternut squash soup, but the curry, apples and coconut milk add many layers of flavors. A self-proclaimed soup connoisseur once told me this was the best soup she’d ever had. It’s especially satisfying on a cold winter’s night.
1 Tbsp. coconut oil (or butter or olive oil)• 1 cup onion, diced• 1 tsp. fresh ginger, finely grated • 1½ tsp. sea salt• 2 tsp. curry powder• 2 lbs. carrots, peeled and chopped• 1 13.5 oz. can of coconut milk (about 1 2/3 cup) • 4 cups water, plus more if soup is too thick• ½ lb. apples (approx. 1 large apple), peeled, cored and cut into chunks •
To Garnish:Chopped cilantro• Plain yogurt•
In a large pot over medium-low heat, melt the coconut oil and sauté the onion and ginger with the salt and curry powder, stirring frequently, until the onions are soft and translucent, about 5-10 minutes.
Meanwhile, peel and chop the carrots and apple. When the onions are soft, add the carrots and apple and continue to sauté for a few more minutes. Add the coconut milk and water to the pot and increase the heat. Bring the soup to a boil and then reduce to a simmer.
When the carrots and apples are soft, after 20-30 minutes of simmering, purée the soup until smooth using either a blender or an immersion blender. If using a blender, only fill the canister halfway and purée in batches to prevent the hot soup from splattering. I also recommend removing the middle part of the blender lid and placing a clean dishtowel or paper towel over the hole while blending. This will allow the steam to escape.
If you find the soup is too thick, add warm water until you reach your desired consistency. Serve with a dollop of plain yogurt and chopped cilantro. The tartness of the yogurt nicely balances the sweetness of the carrots and apples in the soup. Serves 6-8.
SECKEL PEARS IN MULLED RED WINE
The Mystic Cookbook: The Secret Alchemy of Food by Denise Linn and Meadow Linn(Hay House, 2012, $19.95,
hayhouse.com)
Seckel pears are small and sweet and make for an ele-gant dessert when poached in red wine and served with
a scoop of vanilla ice cream. The powerful com-bination of mulling spices creates a harmonious alchemy that will transport you back in time. With your first bite, you’ll feel as though you’re dining with Medieval kings and listening to minstrels sing of far off lands.
1½ cups sugar • 1 750-ml. bottle of full-bodied red wine• 2 cinnamon sticks, broken in half• 3 star anise pods • 5 whole cloves• 4 approx. 3-inch long strips of orange peel, • bitter white pith scraped or cut off 12 seckel pears, ripe but not overly soft •
In a medium-sized pot (3 qt.) over medium heat, combine the sugar and wine. (If the pot is any larger, the pears will not be adequately covered by the wine.) Stir until the sugar dis-solves completely. Add the cinnamon, star anise, cloves and orange peel. Bring to a simmer, stir-ring occasionally.
Meanwhile, peel the pears. Be sure to leave the stem intact for the prettiest presentation. Add the pears to the simmering wine. Adjust the temperature as needed so that the pears poach in liquid that’s just barely simmering with only occasional bubbles (don’t boil!). Poach until the pears are soft and tender, about 1½ hours. If the wine doesn’t fully cover the pears, use a spoon to “baste” them from time to time and gently turn them over. This will ensure even cooking and color distribution.
Serve warm (but not hot) with vanilla ice cream. Serves 4-6.
Author’s Note: The leftover syrup can be frozen to make a delicious slushy or use it as a base for fes-tive cocktails.
DISH...RECIPES FOR HEALTHY LIVINGCurried Carrot and Apple SoupSECKEL PEARS
IN MULLED RED WINE
The Mystic Cookbook: The Secret Alchemy of Food Denise Linn and Meadow Linn
DISH...RECIPES FOR HEALTHY LIVING
34 | Family Health & Wellness | January/February 2013 – familyhw.com
INDIAN SPICED ROASTED VEGETABLESWith most recipes I remember the thought process that led to their creation, this one, however, is a bit of a mystery. I don’t remember ever cooking with whole cumin seeds before, and then one day, I tossed them with potatoes, cauliflower and coconut oil, and this delicious dish was born.
This is an especially handy recipe for a large group since the prepara-tion is relatively quick and easy, and then you get to stick it in the oven and practically forget about it for an hour.
1 cauliflower, cut or broken into small bite-size pieces• 1½ lb. gold potatoes (6-8 smallish), chopped into ½ in. cubes (skin • on)1 lb. sweet potato (1 large or 2 small), peeled and chopped into ½ • in. cubes¼ cup coconut oil• 2 Tbsp. whole cumin seeds• 1 tsp. sea salt•
Preheat the oven to 450ºF. Line two baking sheets with parchment paper.
Chop the cauliflower and gold potatoes. Peel and chop the sweet po-tato. Combine the vegetables and divide evenly between the two baking sheets.
Unless it’s a very hot day, coconut oil is generally solid. I usually spoon it into a measuring cup and then pinch off bits to distribute among the vegetables. With clean hands, I massage the oil into the vegetables. Sprinkle the cumin seeds and salt over the vegetables, and mix (with hands).
Roast until the vegetables are caramelized on the outside and soft and delicious on the inside, about 1 hour. Halfway through, stir them with a metal spatula and rotate the sheets from top to bottom. Serves 6.
Indian Spiced Roasted VegetablesSMOKED SALMON CROSTINII tend to shy away from making appetizers as they generally seem to be overly time con-suming, especially when a cheese and cracker plate or a few crudités tend to be just as popular. This recipe, however, is not overly complicated. It’s well worth the effort and will be a hit at your next party.
1 baguette, cut into ¼-inch thick slices (cut at • an angle to increase the surface area)¼ cup extra virgin olive oil • 1 8-oz. pkg. cream cheese• 1 8-oz pkg. of smoked wild salmon • ¼ cup capers • ¼ cup red onion, minced• Zest of 2 lemons•
Preheat oven to 350ºF. Using a sharp bread knife, slice the bread at an
angle into ¼-inch thick slices. To prepare the crostini, put the bread slices into
a large bowl and drizzle the olive oil on top. Toss the bread with the olive oil until evenly coated. If you want to be more precise about this, you could “paint” the olive oil on each side of the bread with a pastry brush. I find, however, that although tossing the bread and oil in a bowl isn’t refined or precise, it gets the job done, and fast.
Distribute the bread slices between two baking sheets and toast in the oven until golden brown, about 10-15 minutes. Halfway through, rotate from top to bottom, and using tongs, turn over each slice of bread. Remove from the oven and cool slightly.
When the crostini are cool enough to handle, spread them with a thin layer of cream cheese and place a slice of smoked salmon on top. Top with the capers, red onion and lemon zest. I like to prepare them assembly-line style. I coat each crostini with cream cheese before moving on to the smoked salmon, then capers, followed by onion, and finally lemon. Makes about 3 dozen.
Recipes reprinted with permission. From: The Mystic Cook-
book: The Secret Alchemy of Food by Denise Linn and
Meadow Linn.
FOR MORE RECIPES FROM THIS AND OTHER
BOOKS, VISIT FAMILY HEALTH & WELLNESS
MAGAZINE’S WEB SITE FAMILYHW.COM.
suming, especially when a cheese
36 | Family Health & Wellness | January/February 2013 – familyhw.com
snow playHealth Benefits
of Winter Sports
BY KELLY SODERLUND
i t’s no revelation that Califor-
nia fosters a reputation for
sunshine, summer and beach-
es. For many here in northern
California, however, that ubiquitous
imagery is replaced half the year with
dreams of soft white powder and the
crisp sound of edges slicing through
snow. With our close proximity to the
Lake Tahoe Basin, northern California
has emerged as a haven for winter
sports, and the multitude of available
activities leaves little room for excuses
to hibernate. Winter sports build muscle
mass, endurance and balance, and
are one of the few activities one can
participate in from youth to old age,
making it accessible for the entire fam-
ily. Engaging in a winter sport also
burns more calories than their warm
weather equivalent, since it takes more
energy for the body to maintain homeo-
stasis in a colder environment.
But it’s not just about maintaining
your beach bod; the psychological
benefits are amazing as well. When
you engage in a winter sport, endor-
phins and adrenaline are released into
the bloodstream, elevating the mood
and providing an overall sense of well-
being and contentment. Plus, you’re
outdoors in the fresh air: There’s a rea-
son it’s called cabin fever.
Fueling a growing popularity is the
formidable winter sports retail industry,
whose vast improvements in equipment
and affordability have allowed for mass
participation in a previously exclusive
culture. Winter sports retail brought in
$3.5 billion ($1.3 billion in apparel, $1.1
billion in accessories, and $847 million
in equipment sales) last year, accord-
ing to Kelly Davis, SnowSports Industry
America’s director of research. She also
adds that participants in winter sports
burned more than 332 billion calo-
ries in America last season—enough
to offset 475 million cheeseburgers or
2.2 million beers. In a season typically
fraught with calorie-laden food and
drink, that’s what we call incentive!
Family Health & Wellness Magazine
gets you motivated by taking a look
behind the hype and exploring the
health benefits of winter sports in our
area.
sQuaw ValleY
familyhw.com – January/February 2013 | Family Health & Wellness | 37
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SNOWSHOEINGThis low-impact activity may not
seem much like a sport, but any-
one who has participated in snowshoeing
can testify to the exertion it demands. The
activity consists of trekking through deep
powder with 8” x 22” “boats” attached to
your feet. The apparatuses work by dis-
tributing a person’s weight over a larger
surface area so that the person’s foot does
not sink completely into the snow, a qual-
ity called flotation. Ray Browning, Ph.D.,
of the Center for Human Nutrition at the
University of Colorado’s Health Science
Center and Vail Mountain Man champion,
told snowshoes.com: “Snowshoeing is the
best bang-for-your-buck, fat-
burning workout in winter...It’s
an exceptional way to achieve
cardiovascular fitness, ex-
pend energy and reduce your
chance of heart disease; plus
it’s low cost, easily mastered
and fun.” Snowshoeing is easy
to learn, and in appropriate
conditions, is a relatively safe
and inexpensive recreational
activity. And if you’re won-
dering where you might find
snowshoes, local REI stores
in Roseville and Folsom offer
equipment for either rent or
purchase. For more informa-
tion and to find trails available
in our area, visit trails.com.
DOWNHILL SKIINGAlso known as alpine skiing,
downhill skiing is by far the
most popular snow sport. Of
the 6.9 percent of the total
U.S. population over 6 years
old who participates in at least
one snow sport, 44 percent
chose to downhill ski in 2012.
Skiing is one of the most cal-
orie-intense sports. Depend-
ing on body weight, the type
and intensity, skiing can
burn more than 1,000
calories per hour. Al-
pine skiing is considered
a “power sport,” using
short bursts of energy
and major muscles
such as the hamstrings,
quads, calves, hips, and
to a lesser degree, the
abdominals and arms.
In the midst of a run, a
skier is crouched in a squat position—turn-
ing, jumping and stabilizing, and engag-
ing muscles for the duration of the trail.
Advanced skiers are more likely to tackle
moguled terrain, increasing the calorie ex-
penditure and muscle engagement. Skiing
is intense, requiring a lot of energy and ef-
fort, which is why it’s a great sport choice
for those who are looking to shed a few
pounds and trim up. There are 37 ski resorts
in northern California alone to chose from,
with the highest concentration (and the
highest rated) ones located in the Lake
Tahoe area. Many of these offer extremely
affordable single day and package options
for those on a budget. For deals on lift tick-
ets and packages for the whole family, visit
skilaketahoe.com.
CROSS-COUNTRY SKIINGIn terms of endurance building, cross-
country skiing, or Nordic skiing, is one of the
best sports a person can do. Unlike downhill
skiing in which one engages in activity for
short bursts, in cross-country skiing one
moves nonstop for an extended period
of time. Think of the difference between
the two like interval training versus cardio,
and you’ll start to get the idea. With a little
help from gravity, a cross-country skier’s
heart is required to continuously pump
oxygen to his muscles through his blood
vessels, developing lung capacity. If you’re
a runner, cyclist or triathlete, cross-country
skiing is a great off-season sport alternative
to maintain your body condition and lung
function. While the exact muscles worked
vary with skiing style, they typically include
the thighs, glutes and calves, while the
biceps and triceps are engaged for poling.
If your interest is piqued, you’re in luck. Lake
Tahoe’s Sugar Bowl Resort recently signed
an agreement to operate neighboring Royal
Gorge XC, which the Truckee Donner Land
Trust acquired this past summer. America’s
largest cross-country resort, Royal Gorge
consists of 200 kilometers of trails and
approximately 6,000 acres of terrain.
Sugar Bowl Resort and Royal Gorge are
already connected by an “interconnect
trail” that allows skiers to go back and forth
between the two, and plans are in the works
to further enhance the connection with
two additional beginner-friendly routes
and a $500,000 renovation for the iconic
resort. Sugar Bowl also offers a season
pass that allows holders to downhill ski at
Sugar Bowl and cross-country ski at Royal
Gorge for one rate. For more details, visit
sugarbowl.com.
SNOWBOARDINGOnce considered a rogue sport on the
slopes, snowboarding has continued to
ascend as the fastest growing snow sport.
In fact, snowboardinghelp.com, an online
guide to snowboarding by Jakob Jelling,
estimates that 80 percent of snow sport
novices choose snowboarding for their
entry into winter activities. And they’re
no slackers. The calories you burn while
38 | Family Health & Wellness | January/February 2013 – familyhw.com
ing on body weight, the type
sQuaw ValleY
folsom historic District ice rink
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familyhw.com – January/February 2013 | Family Health & Wellness | 39
snowboarding are comparable to what
you might burn with cross-country ski-
ing, downhill skiing or snowshoeing. De-
pending on the variables (exertion, body
weight), snowboarding can burn 250 to
630 calories per hour for a 110-200 pound
adult. Competitive or rigorous snowboard-
ing can burn 700 to 1,260 calories per hour
for a 110-200 pound adult. For adults in
the same weight range, 30 minutes of rec-
reational snowboarding would burn 125
to 315 calories per hour, and 30 minutes
of competitive or rigorous snowboarding
would burn 350 to 630 calories. Snow-
boarding engages the core as you balance,
as well as calf muscles, quadriceps and
hamstrings as you rock back and forth.
The muscles in your ankles and feet will
help you steer the board and even arm
and shoulder muscles—used for balance
and to pick yourself up when you fall—are
worked. The best way to learn the sport is
to (surprise!) take a lesson. Squaw Valley,
one of the largest ski resorts in America
and host of the 1960 Winter Olympics,
has partnered with Burton and their ac-
claimed Learn to Ride (LTR) program for
Winter 2013. As a part of the LTR program,
Squaw will be offering specially designed
equipment for beginner snowboarders
(both kids and adults). Already a staple of
Squaw’s Snowboard School, Burton’s LTR
teaching methodologies help new riders
to learn to make and connect their turns
faster, making for a great first time expe-
rience—and a better workout. For more
details, visit squaw.com.
ICE-SKATINGIf you’ve ever watched ice-skaters on tele-
vision and spent as much time appreci-
ating their fab physique as their moves,
there’s a good reason why. Ice-skating
uses a lot of small stabilizer muscles that
don’t normally get a workout (hips, knees
and ankles) while toning larger muscles in
your legs, butt and core at the same time.
The calories burned in this aerobic activ-
ity depend on your speed: A 155-pound
woman skating slowly burns about 387
calories per hour. Fast, full-out skating (for
example, chasing a puck) burns 633 calo-
ries per hour. Skating outside offers a bit
more of a workout than an indoor rink since
you’re contending with wind and bumpier,
harder ice. However, one of the best ben-
efits of ice-skating is that it’s low-impact…
unless, of course, you’re a newbie. Then
your rear-end may tell a different story. In
that case, it might be beneficial to take a
lesson (or two!) and wear enforced skates.
Gather some friends and family and head
to Historic Folsom; a major re-haul of the
district was recently completed and fea-
tures an ice rink (through January 21) at the
public plaza’s railroad turntable off Sutter
Street. Besides the picturesque location,
the Folsom Historic District Ice Rink of-
fers fun events, such as party packages
and theme nights. For more details, visit
historicfolsom.org.
HYDRATION AND SAFETYDehydration is one of the biggest problems
facing winter sport participants. Similar
to swimming, athletes tend to forget that
they are losing important fluids through
sweating and normal respiration. In fact,
at elevations of 6,000 feet, you exhale and
perspire two times more moisture than you
do at sea level. Additionally, cold weather
and high altitudes tend to inhibit thirst and
appetite. Add to the equation the fact that
skiers and riders are notorious for consum-
ing alcohol and caffeine—diuretics that
rob the body of fluids. When a person be-
comes dehydrated, the heart must work
harder to pump the same amount of blood;
in addition, the body can lose the ability to
regulate temperature. With the added ex-
ertion of winter sports, this can potentially
be a recipe for disaster. To protect yourself,
make sure to wear a backpack that con-
tains a reservoir and consume 12-16 ounces
of fluid (water or sports drink) per hour.
We like the Camelbak’s Powderbak, a mid-
layer designed in both men and women’s
sizes that integrate a hydration system into
a full-zip vest. The shell utilizes core body
temperature to prevent freezing.
If you’re feeling the heat in the midst of
all your exertion, beware of stripping those
outer layers. Exposed skin poses of a risk
of sunburn or lacerations from falls. Always
wear an SPF, and think about investing
in some of the newer ski apparel, which
is designed to wick away moisture while
keeping your body heat regulated. We like
The North Face Kannon jackets for both
men and women, which are constructed
with waterproof, breathable, seam sealed
HyVent® 2.5L fabric. It also includes Flash-
Dry™ technology, which dramatically im-
proves wicking, dry time and breathability
to keep you content over a longer period
of exposure.
BOTTOM LINEWhile staying bundled next to a cozy fire
watching movies and eating popcorn all
winter may sound appealing, it can lead to
serious repercussions, such as depression
from lack of sun exposure. Weight gain
from inactivity will not only increase your
derriere but can lead to a host of health
issues, such as diabetes and heart disease.
So, get outside, try something new and
have some winter fun. Your body (and
mind) will thank you.•
Camelbak 2012 Men’s Powderbak, $100 at shopcamelbak.com.
Evo 22 Snowshoes, $111.89 at REI, 2425 Iron Point Road, Folsom, 916-817-8944; 1148 Galleria Boulevard, Roseville, 916-724-6750, rei.com.
The North Face Women’s Kannon
Insulated Jacket, $399 at thenorthface.com.
get the gear!
track those calories!Activity Calories burned, 130lbs* Calories Burned, 190lbs*
snowshoeing 472 690
Downhill skiing 354 518
cross-country skiing 472 690
snowboarding 250-630 250-630
ice-skating 413 604
source: snowlink.com. *BaseD on estimate of one hour of moDerate exertion for an aDult.
FOR mORe plACes tO get yOuR snOw plAy On, VIsIt FAmIly HeAltH & wellness mAgAZIne’s weB sIte FAmIlyHw.COm.
19easy ways to renew your body, mind and spirit
BY KOURTNEY JASON
Fresh Start
40 | Family Health & Wellness | January/February 2013 – familyhw.com
As you start the new year, you’ll think about the resolutions you want to make and maintain. Sure, you can vow to run a marathon or say you’ll quit drinking soda cold turkey, but it’s the big goals that are often harder to sustain for 12 long months. To help you on your journey to living a healthier life, three local experts offered suggestions on achievable changes you can make and uphold from January to December. Make a change each day, week or month, and give yourself a brighter outlook on life—mentally, physically and spiritually.
1
FIND YOUR FAVORITE FLAVOR OF YOGA.
“I still think a ton of people don’t know about
yoga,” says Ryan Bailey, co-owner of East
Wind Yoga, with studios in Roseville and Au-
burn. “Yoga is a great way to add balance and
equality to your life. For me, I think of it as getting to work out
and going to church at the same time.” Just like ice cream, yoga
has many different fl avors. You can sample classes at different
yoga studios until you get that one experience where you fi nd
what’s right for you, he says. “Running is running. Going to the
gym is going to the gym. But yoga is personal.”
1) USE THE BUDDY SYSTEM FOR WORKOUTS. “Find
someone with similar goals,” advises Noelle Ritter,
certifi ed athletic trainer at Roseville Health and Well-
ness Center. It could be anyone—a spouse, family
member or a personal trainer. “Trainers will make
your goals their goals,” she says. “They’re all great ac-
countability partners.”2)
PLAN YOUR WORKWEEK LUNCHES AHEAD OF TIME. Har-
mony Boeh, R.D. and certifi ed personal trainer, suggests three
ways to eating healthier fi ve days of the week:
Bring in last night’s healthy meal leftovers.•
Go half and half. “Throw together a large salad packed with vegetables •
and beans and a small container of healthy dressing,” she says. “At
work, buy a small piece of protein, like grilled chicken or salmon, to
top your salad and keep you fueled all day long.”
Each week, make a large batch of your favorite soup, loaded with •
whole grains, vegetables and lean proteins, she says. “Portion out and
package individually. I like to use recycled salsa jars because they are
microwave safe. You can grab it and go early in the morning.”
3)DRINK MODERATE LEVELS OF
CAFFEINE FOR HEALTH BENEFITS.
“Potential perks of moderate coffee
consumption include a lower risk of
developing type 2 diabetes, liver disease,
dementia and Parkinson’s disease,” Boeh
says. “But you can get too much of a good thing. Too much
caffeine can cause irritability, excitability, increased urination,
sleeplessness and heartburn.” If you’re going to drink coffee,
she says to watch out for calorie- and fat-laden additives like
whipped cream, syrups and creamers. How much is moder-
ate consumption? “Three or fewer cups a day is considered
moderate to normal. If you’re drinking coffee all day to just
to maintain adequate energy levels, you’re probably drinking
too much and should try to fi gure out why you’re really tired.
Dehydration? Too little sleep? Too much stress? More caffeine
will never be the answer.”
4)
43
EAT SMART AFTER YOUR WORKOUT. “After a workout, your blood returns to your digestive system from your limbs and
muscles, and is ready to do some work on that metabolism,” Ritter explains. “Try not to overeat right after working out.” If it’s
mealtime, a moderate meal of about 500-700 calories, depending on weight and size, is suffi cient. “You want to have some
protein, making sure that you pair it with a healthy grain and vegetable, which is helpful for digestion. Protein can be challeng-
ing to digest by itself.” If you are not going to be eating your meal within an hour or two of your completed workout, have a
snack (about 200-300 calories) that contains a little protein. Ritter suggests a hardboiled egg with some crackers; an apple
with peanut butter; Greek yogurt; homemade trail mix with nuts, dried fruit and granola; or 10-12 ounces of a healthy shake.5)
familyhw.com – January/February 2013 | Family Health & Wellness | 41
GREEN TEA IS GOLDEN. “Green tea is full of
antioxidants that can help reduce hyperten-
sion, oxidation of bad cholesterol, and improve
good cholesterol – all of which translate to
improved heart health,” Boeh says. But instant,
decaf, bottled and
ready-to-drink forms
of green tea contain
less antioxidant power.
She suggests choosing
loose-leaf tea or bags
instead. Steep three
to fi ve minutes to
maximize the amount
of antioxidants in your
cup. “Several cups a
day –about three –
have been associated
with heart protection,”
she says.
8) LISTEN TO YOUR
SWEET TOOTH:
DARK CHOCO-
LATE CAN BE GOOD FOR
YOU! “Cocoa beans them-
selves are rich in antioxidants
and other antioxidant-like
compounds that can improve
blood fl ow to the heart and
brain and reduce blood pres-
sure,” Boeh says. However, the
more processed the cocoa
bean is, the less antioxidant
properties it is able to retain,
she says. “Dark chocolate and
natural cocoa powder (not Dutch processed) are your best bets.
Avoid the bag of M&M’s and savor a few squares of dark chocolate
instead. One ounce, a few times a week, is all you need.”
9)
STRETCH FIRST THING IN THE MORNING TO HELP AWAKEN THE
BODY. “Pick a stretch that will have an effect you can feel in your body,”
Bailey says. He suggests three poses, but warns these stretches may not
be right for everyone. “Listen to your body. Connect your mind, body and
soul, and then listen. Ask, ‘Is this right for me or not?’”
Forward fold. • With your feet on the fl oor under your hips, slightly
bend the knees. Then bend forward at the hips to bring your hands to
the fl oor. The inverse fl ow allows for blood to rush to your head, which gives you a
rejuvenating boost of oxygen. “But for some people, this might be a lot in the morn-
ing,” Bailey advises.
Thread the needle.• “This is a great hip stretch,” Bailey says. To begin, lie on your back
with knees bent, thighs parallel and hip-distance apart. Place your right ankle on
your left knee, making sure the anklebone clears your thigh. Flex your right foot by
pulling the toes back. Then, pull your left knee in toward your chest and thread your
right arm through the triangle between your legs. Wrap your hands around the left
leg, at the calf or hamstring, whichever is more comfortable. Repeat on the left side.
Repeat forward fold. • Repeat stretch one, only this time reach your arms behind you
and intertwine your fi ngers, palms facing in. When you bend forward, bring your
arms up toward the ceiling. You’ll feel the stretch in your chest and arms.
6)
9
8
REPLACE 30 MINUTES OF TV WITH 30 MIN-UTES OF PHYSICAL ACTIVITY. “Everyone
has to start somewhere,” says Ritter. “Even
if it’s a 15-minute walk three times a week,
that’s a start! Aim to build up to 30-minute
walks three to fi ve days a week. With as
much time as we spend in front of a comput-
er, on the phone or watching TV, 30 minutes
for a walk really is nothing at all.”
10)
AVOID MINDLESS
SNACKING LATE AT
NIGHT. “Most of the time,
people eating late
at night are mind-
lessly snacking on
high-calorie com-
fort foods—think ice cream, popcorn, candy—out of boredom, stress or
reasons other than actually being hungry,” Boeh says. “[Eating] excess
calories promotes weight gain. Conversely, some people skip meals all
day long only to sit down to an oversized meal just before bedtime.
Even though it may not seem like you’re getting too many calories,
eating one meal a day (typically at night for busy people who say they
‘aren’t hungry all day’) can also cause weight gain, as your metabolism
slows in response to infrequent fueling. Another downside to late-night
meals includes a greater risk for developing gastric refl ux.”
11)
STRETCH BEFORE
GOING TO BED TOO.
Bailey suggests practic-
ing different yoga poses
at night to benefi t your
body and mind in multiple ways. “These
grounding poses are more calming,” he
explains. “They will ease the nervous system
to help you slow down before your fi nal rest
of sleep.”
Viparita karani• . In this pose, you’ll need
empty wall space. Start by lying on
your side, getting your bottom up next
to the wall. Then roll onto your back
with your legs moving straight up the
wall. Your body should be in an “L”
shape. Hold for 5-15 minutes. This is a
restorative pose and it will help ground
your hips and pelvis, Bailey says.
Reclining bound angle pose. • Once
again, lie on your back, knees bent with
your feet on the ground. With your
hands supporting your knees, let your
knees drop open and bring the soles of
your feet together. Your legs should be
in a diamond shape. Stay in this pose
for one minute. As it becomes more
comfortable, you can extend your stay
for 5-10 minutes. To come out of the
pose, use your hands to bring your
thighs back together. Then roll over
onto one side and push yourself up
from the fl oor.
Savasana.• Almost every yoga class
ends with about 10-15 minutes devoted
to savasana, a restorative pose that
focuses on the body being still. To
practice, lie on your back with arms
and legs spread at about 45 degrees.
Eyes are closed and the breath is deep.
To release, slowly deepen the breath,
add movement to the fi ngers and toes,
reach arms above the head and stretch
your body. Exhale and bring your knees
to your chest. Roll onto your side in
fetal position. Inhale, and push yourself
up from the fl oor.
7)
42 | Family Health & Wellness | January/February 2013 – familyhw.com
19
14
A GLASS OF RED WINE A DAY HAS ITS PERKS.
Boeh says there’s no strong evidence that red
wine is better for our hearts than other forms
of alcohol, when taken in moderation. “However, a compound
called resveratrol might be key to preventing blood vessel dam-
age and blood clots, reducing infl ammation related to heart
disease, and reducing LDL, or ‘bad’ cholesterol.” Resveratrol can
also be found in peanuts, blueberries, grapes and cranberries.
For women, one serving of wine is fi ve ounces a day while men
can have up to two fi ve ounce glasses a day, she says.
14)
USE YOUR FEET AS TRANSPORTATION. “Figure out a few
errands that are close together—the bank, craft store, pick-
ing up those few items at the store, the post offi ce. Park at
one, and walk to and from the other,” Ritter says. You can
also park your car in the spot furthest away from the door whenever
you go to the store. “Every step counts,” she says.
12)
BALANCE YOUR GOALS AND SACRIFICES.
“Usually fi tting healthy eating and exercise into your
life requires one to let go of other things for the sake
of achieving their goal,” Ritter
explains. “Decide what you are
going to sacrifi ce.” Tight on free
time? Make time for your work-
outs by cutting back on your
overtime at work. Or make it a goal to not open the
fridge after 7 p.m. “You are worth all of these sacri-
fi ces,” she says.
13)REMEMBER TO BREATHE. Life is hectic. Life
is crazy. And sometimes it moves so fast that you forget the one basic human instinct that is innate to all us: inhaling and exhaling. “At the end of the day, we have to revert back to the fi rst breath that we took when we were born—it was very sweet and very smooth,” Bailey says. “If you’re in an argument, take a moment to breathe. Or just stop to take a few breaths every once in a while. Need a time out? Take a couple deep breaths.”
19)
FOR MORE WAYS TO RENEW, VISIT
FAMILY HEALTH & WELLNESS
MAGAZINE’S WEB SITE
FAMILYHW.COM.
TAKE MORE WALKS. “Add a post-dinner stroll with your spouse or roommate,” Ritter says. “It may help curb that thought for seconds or that dessert you prob-ably don’t need!”
15)
CHOOSE THE RIGHT VITAMINS AND SUPPLEMENTS. “Taking a daily
multivitamin can provide ‘insurance’ for people who fi nd it hard to eat the
recommended 10-plus servings of fruits and vegetables daily,” Boeh says. “But
supplements are not to replace healthy foods in a well-rounded diet.” Choose
a multivitamin that is specifi c to your gender and age range. “Our vitamin and
mineral needs change throughout our lifespan,” she says. People who should be taking supplements in-
clude pregnant and nursing women, strict vegetarians and vegans, senior citizens, and people with food
allergies or certain forms of infl ammatory bowel disease because they’re at a higher risk for vitamin and
mineral defi ciencies, she explains.
16)
KEEP YOUR FRIDGE STOCKED WITH HEALTHIER SNACK-ING OPTIONS. Boeh’s
grocery list for healthy snacks
includes edamame, hummus and car-
rots or celery, nut butter and an apple
or banana, string cheese, grapes, and
homemade granola bars. Dried fruits
and nuts are also great to have on
hand, as long as you are mindful of
portion sizes, she says.
17)GET OUT OF YOUR
OWN HEAD. You may
have noticed that when
you’re stressed mental-
ly, your body can manifest those feelings,
causing you to become physically ill. “It’s
a natural human tendency,” Bailey says.
And he suggests yoga as a back-door
distraction. “You can step into a yoga
class after having a funky day in your
head, and we will work on your body so
much that you will stop thinking in your
head. Your mind will be focused on the
practice, taking you away from thinking
about what was so wrong in your life.”
18)
12
familyhw.com – January/February 2013 | Family Health & Wellness | 43
44 | Family Health & Wellness | January/February 2013 – familyhw.com
UNDERSTANDING ALZHEIMER’S DISEASE BY LEEANN DICKSON
The lyrics in Simon and Garfunkel’s hit song “Slip Sliding Away,” seem to perfectly describe what happens when symptoms
of Alzheimer’s disease (AD) start to appear. It’s an insidious process that can sneak up on a person.
Ancient Greek dramatist Sophocles said millenniums ago, “Death is not the greatest of evils; it is worse to want to die,
and not be able to.” It’s true: There are things worse than death—one is to live without your mental facilities and need
constant care for the most basic body functions. Sophocles also mused, “A man growing old becomes a child again.”
Is that the ultimate end for us all, to make a full circle and become dependent and helpless in our older years? The simple answer,
for some people, is no.
What can we do in our younger years to prevent our older selves from contracting an onslaught of debilitating maladies? Is there
something we can all do to stay active and alert until our final days? The answer for a number of folks is a definite yes. Although we
can’t control all aspects of our health, we can make lifestyle changes in what we eat, drink and how we exercise—which will affect
how we age in both body and brain.
Nearly every person of a certain age (think baby boomers) admits once in awhile to having a “senior moment.” There are a lot of
other euphemisms we use for misplacing keys, forgetting a friend’s name or losing the car in the parking lot. However, how do you
know if you are just exhausted, distracted and stressed…or if you might be experiencing the early signs of dementia? If this is a rare
occurrence, then it’s probably nothing. If it’s affecting your daily life, however, then it might be something more problematic. Health
professionals encourage people who are concerned about their brain health to be examined by a doctor.
FORGET ME NOT
IN THE KNOW
Because some of the terms can be confus-
ing, it’s important to know a few definitions
when discussing AD.
Brain Function
Each of us is born with approximately
100 billion neurons (or brain cells). And to
make our brain and body function cor-
rectly, these neurons “communicate” with
each other with electrochemical signals.
These neurons and the communication
grid control every function of our bodies
and our thinking. The old saying “use it
or lose it” applies to our brains as well as
our brawn. If a person continually uses
their brain to learn and explore, the brain
grows; if there is a disconnect and the
neurons stop communicating, due to in-
jury or disease, brain and body functions
can be hampered.
Cognition
Cognition is the mental faculty we use to
process information and includes mem-
ory, problem solving, decision-making,
paying attention, reasoning and under-
standing, language, and the ability to
learn.
Dementia
Dementia, the condition once known as
senility, is a gradual deterioration of men-
tal function and is most commonly found
in people over 65 years of age. However,
“early onset,” which accounts for about
five percent of cases, has been seen in
people as young as their 40s. The affliction
affects the way a person performs daily
activities by altering thinking, judgment
and normal behavior.
It’s important to note that dementia is
not a normal part of aging; however, 50
percent of people over 80 years old have
some kind of dementia. Many causes
can trigger dementia, such as hormonal
problems, vitamin deficiencies, drug/
alcohol dependency and brain injury.
The good news is that sometimes these
causes can be lessened or reversed. AD
is responsible for 70-80 percent of all de-
mentia cases and once symptoms ap-
pear it’s incurable.
Alzheimer’s Disease
AD —which causes neurons to die or mal-
function and the normal electrochemical
signals running within the brain to not
navigate easily or at all—was first recog-
nized by Dr. Alois Alzheimer, a German
psychiatrist, in 1906.
Unlike other causes for dementia,
researchers believe that AD cannot be
reversed and there is no known cure.
Interestingly, though, several research-
ers, including Deepak Chopra, M.D. and
Gary Small, M.D., are theorizing that the
disease can be delayed. But because of
the disastrous effects on the brain, it is ul-
timately fatal by shutting down all basic
body functions. That’s why it’s so important
for researchers to find the causes for the
disease and stop it before it starts destroy-
ing brain cells.
WARNING SIGNS
The Alzheimer’s Association has identified
10 warning signs of the disease:
Memory loss that disrupts your daily •
life
Challenges in planning or solving •
problems
Difficulty completing familiar tasks at •
home, work or leisure
Confusion with time or place•
Trouble understanding visual im-•
ages and spatial relationships
New problems with words in speak-•
ing or writing
Misplacing things and the inability •
to retrace steps
Decreased or poor judgment•
Withdrawal from work or social ac-•
tivities
Changes in mood or personality•
FINANCIAL FACTS
AD not only drains your mind of memories,
hampers your mobility and inhibits life
skills, but it’s also responsible for billions
of dollars in additional health care costs,
ultimately draining our nation’s Medicare
and Medicaid resources.
The facts are astounding. Last year
in the U.S., more than $200 billion was
spent caring for AD patients. By 2050, it’s
estimated that more $1 trillion will be
spent caring for an estimated 116 million
dementia patients. It is the sixth leading
cause of death, and one in eight older
Americans is living with AD. More than 15
million unpaid caregivers are working
24/7 to assist those in need.
DETERRING THE DISEASE
What can we do? We’ve asked three of
our area’s top experts in the field for an-
swers.
According to John Schafer, M.D., a neu-
rologist with Mercy Medical Group’s San
Juan office in Carmichael, it all comes
down to staying healthy. “Maintaining
good health is the best way to take care
of your brain.” He knows that there are
pathological changes happening in your
brain as early as 20 years before signs
of AD appear. He stresses that everyone
should build more “cognitive reserve,”
which is the mind’s resistance and resil-
ience to damage of the brain. This means
that the better your brain functions early
in your life, the more it can withstand the
pathology of AD and other insults later in
life. He advises that physical exercise and
intellectual stimulation have been shown
to help maintain brain function and pos-
sibly delay the onset of the devastating
disease. Once symptoms appear, it may
be too late.
The UC Davis Alzheimer’s Disease Cen-
ter conducts research in community pop-
ulations to determine the causes of and
possible treatments for dementia. The
outpatient centers follow approximately
550 participants who receive annual
research assessments and monitoring.
With a myriad of clinical trials and tests
(for AD patients and normal elderly), the
center works to help identify early mark-
ers for the possibility of developing AD
and monitors progression in patients with
AD and related diseases. “We use many
medical tests, brain scans and cognitive
assessments to look for the earliest signs
of possible AD,” says the center’s Clinical
Core Director John Olichney, M.D. Doctors
can also test to see if the main biomarker
for AD (beta-amyloid plaques) is present
in the brain before any symptoms have
appeared. Dr. Olichney stresses that we
must protect cognition. “Being aware of
memory symptoms is very important and
so is getting tested as soon as possible.”
He also emphasizes maintaining good
health. “It is important to control hyperten-
sion in order to prevent strokes and brain
atrophy.” Dr. Olichney explains, “Main-
familyhw.com – January/February 2013 | Family Health & Wellness | 45
46 | Family Health & Wellness | January/February 2013 – familyhw.com
taining a healthy heart and cardiovascu-
lar system helps to keep a healthy brain.”
His advice is to exercise both your body
and brain, eat right and keep blood pres-
sure and other medical conditions, such
as diabetes, under control.
Chief of Elder Care Donald Martin,
M.D., with Kaiser Permanente in Roseville
and Sacramento, says that having inter-
mittent memory loss, although a big indi-
cator, does not automatically identify AD
or dementia. “Just having some memory
issues alone certainly doesn’t constitute a
definite diagnosis of dementia,” Dr. Martin
says. “There are other cognitive functions
besides memory that become affected
by dementia, and there are some good
tests we can administer that will give us
an indication that dementia might be
beginning.” He points out that staying ac-
tive with family and friends might help
deter the disease. “These kinds of activities
all tend to stimulate the brain, so we think
that will help prevent dementia,” Dr. Mar-
tin explains. “There are studies showing
that general longevity of life is improved
in societies where people are socially
engaged and have a strong network of
friends and family.” He also encourages
maintaining good health and lifelong
learning. “There is some indication that
engaging in activities that stimulate the
brain may help prevent dementia, but
there doesn’t seem to be an agreement on
exactly which activities are the best.” Dr.
Martin continues, “There are other factors
that seem to have an effect as well, such
as keeping blood pressure controlled.”
SURROUNDED BY SUPPORT
The Alzheimer’s Association (alz.org) is
a global group dedicated to eradicat-
ing the disease worldwide. The group
envisions “a world without Alzheimer’s,”
and works with health care providers,
researchers, patients and caregivers to
provide information and support. The
nonprofit has local offices throughout the
nation. Regional Director Michelle John-
ston, M.P.H., of the greater Sacramento of-
fice, along with more than 350 dedicated
volunteers in the greater Sacramento
area, is part of a chapter that serves all
of northern California and northern Ne-
vada.
In addition to the educational aspect,
the group is very involved in helping those
that help the patient. “The journey is too
long and hard to do it alone.” Johnston
says, “I encourage all caregivers to find
some sort of support group—a place to
share strategies, resources and be with
others who understand what you are go-
ing through.” Johnston explains that care-
giver stress and the health issues that go
with it is a huge issue. “Sometimes caregiv-
ers overlook their own health concerns,”
Johnston says. “More than $785 million
was spent on extra health care costs for
caregivers of persons with dementia in
California last year.” Local volunteers fa-
cilitate monthly meetings throughout the
region in person or by telephone. There is
also a support community online through
the group’s Web site and a toll-free num-
ber that is staffed 24/7.
Johnston stresses that if you or your
family feel something is wrong, it’s im-
portant to get a full diagnostic workup
from a physician as soon as possible. “Ap-
proximately one-half of AD cases are not
diagnosed,” Johnston explains. “People
with Alzheimer’s who are diagnosed early
are better able to make decisions and
communicate their wishes for the future.”
Johnston is so passionate about ending
the disease, she admits, “I would love to
have to find a new job.”
THE MIND-BODY CONNECTION
World-known physician, author and pio-
neer in the field of mind-body healing
Deepak Chopra, M.D., recently released
his latest published work, Super Brain: Unleashing the Explosive Power of Your Mind to Maximize Health, Happiness, and Spiritual Well-Being. In the book, Dr.
Chopra suggests that memory loss can be
reversed, and AD and dementia can be
prevented. He teamed up with television
personality and cardiothoracic surgeon
Mehmet Oz , M.D., on The Dr. Oz Show to
explain his theories.
Dr. Chopra’s approach includes nutri-
tion and lifestyle changes, adding specific
foods to your diet, and mental exercises.
He recommends brain-boosting foods,
such as folic acid from acorn squash,
wheat germ for additional B-complex
vitamins and black currants for antioxi-
dants that feed brain cells. In addition,
he suggests that adding herbs, amalaki
and sage can also support a variety of
brain functions.
The physician also proposed practic-
ing meditation a few minutes each day
with a specific mantra to help achieve
relaxation, which is vital to protecting our
brains.
So, the bottom line is to eat right, take
your supplements, exercise, keep grow-
ing and learning, and relax. •
CHECK THIS BOOK OUT!
Gary Small, M.D., professor
of psychiatry and director of
the UCLA Center on Aging
at the Semel Institute for
Neuroscience and Human
Behavior, has written a book
that can literally change your life. Outlined in
The Alzheimer’s Prevention Program…Keep
Your Brain Healthy for the Rest of Your Life, he
offers an overall approach to keeping your brain
operating at its maximum capacity well into
old age.
The easy-to-read, understand, and
sometimes funny book offers sound advice on
saving your brain—your memories, personality,
cognitive abilities and life—from slowly wasting
away. In a relaxed writing style, Dr. Small brings
individual case studies along with scientific
evidence to support the benefits of his
prevention program.
Further, he asserts that memory loss is not
inevitable. In fact, only a very small percentage
(less than 1 percent) of people are physically
predisposed to developing Alzheimer’s disease
(AD). His many years of research suggests that
by following the steps outlined in his book—
which include making lifestyle changes that not
only benefit your brain, but your body too—we
can all reduce our chance of developing AD or
dementia by nearly 50 percent.
He suggests that by starting and sticking
with his Alzheimer’s prevention program, you
can jump-start your brain and delay the onset of
AD symptoms…so much so that some of us may
never experience symptoms in their lifetimes. His
research also proposes that if mild symptoms
are present, his prevention program along with
other factors can possibly help to slow the
progression of AD.
People don’t need to be 20 years old to
start the prevention process; they can start at
any age. In the book, Dr. Small asserts that it’s
never too early or late to start protecting your
brain.
He offers an easy-to-follow plan that will
bring noticeable changes in just one week.
These first critical seven days bring together
the essential elements to create new habits of
eating better, exercising more, managing stress,
and stretching your brain with entertaining
fitness stimulations. These changes can bring
increased mental focus and also the benefits of
increased energy levels, mood and better overall
heath. Dr. Small says that once you see the early
positive results you will want to continue with his
program and integrate the methods into your
life forever. Find out more at drgarysmall.com. •
ing and learning, and relax.
CHECK THIS BOOK OUT!
.......................................................HEALTH MATTERS
Wendy StedefordAcupunctureI am an L.Ac, or Licensed Acupuncturist, specializing in acupuncture and traditional Chinese medicine. With nearly ten years of experience, I assist patients with acu-puncture and cranio-sacral therapy, but also with nutritional counseling based on TCM (traditional Chinese medicine) guidelines, massage, TCM-style exercise recommenda-tions, and Chinese herbal medicine.
907 Embarcadero Dr.El Dorado Hills, CA 95762916-933-1221www.wendystedeford.net
Cassandra Krupansky, DDS, MSDiplomate, American Board of Pediatric DentistryDr. Cassie completed her dental degree and specialty training in Pediatric Den-tistry at UC San Francisco. Dr. Cassie and her amazing team strive to make every child’s visit a pleasant and fun experi-ence. They look forward to caring for your child and giving him or her a great experience at their dental home.
2520 Douglas Blvd., Ste. 130Roseville, CA 95661916-782-2278www.RosevillePediatricDentists.com
Creekside OB/GYNof Folsom Medical CorporationDr. Timothy E. Phelan, a board-certified OB/GYN, has been practicing in Folsom for over 10 years. He provides personalized and com-passionate obstetrical and gynecological care. Services include: pregnancy care, infertility, well women exams, bio-identical hormone replacement, minimally invasive procedures like office tubal ligation, uterine-ablation and daVinci robotic hysterectomies.
1621 Creekside Dr., Ste. 102Folsom, CA 95630916-984-7428www.CreeksideOB.com
The Family Dog
Your dog’s home away from home. With ‘The Family Dog” you can rest assured that your dog is being treated the way you want - and we only keep 1 family’s dog(s) at a time. From special meals to giving medications, your dog becomes our family dog when you are away.
For more information:[email protected]
JOIN US to raise funds to feed the hungry in our community. Attend a Placer Food Bank Empty Bowls event.
February 28Wine Reception & Simple Supper — $505:30 — 8:00 p.m.
March 1Luncheon — $25Open seating 12:00 — 2:00 p.m.
Maidu Community Center | 1550 Maidu Drive, Roseville
Your ticket includes a hand-crafted ceramic bowl, and a simple meal of pasta, bread, salad and dessert.
All proceeds will go toward the purchase of food to feed the hungry in Placer, Nevada and El Dorado Counties.
For information or tickets visit www.placerfoodbank.org or call (916) 783-0481.
A simple meal to raise funds so others can simply eat
familyhw.comamily health
wellness&
YOUR PET’S HEALTH
48 | Family Health & Wellness | January/February 2013 – familyhw.com
Imagine your family leaving for an indefinite period of time without knowing where or why they’re going and how long they’ll be away. This is what many pets experience when their families leave. Without the ability to understand that
they’ll return, pets become anxious—experiencing feelings of fear, depression and other taxing emotions. They communicate these feelings in a variety of ways, causing both their families, and themselves, a great deal of distress otherwise known as separa-tion anxiety.
WHAT IS IT?Separation anxiety syndrome is a distress response most common in dogs when they’re separated from the person or people they’re
most attached to. Roughly 7-28 percent of domesticated dogs may experience some degree of separation anxiety, according to Leighanne Goyder, D.V.M., with Johnson Ranch Veterinary Clinic in Roseville. Dr. Goyder goes on to say that while it’s possible, it’s much less common in cats or other domesticated animals.
CAUSES While it’s not fully understood why some dogs experience separa-tion anxiety and others don’t, it’s important for families to know that their dogs aren’t trying to punish them for being left alone; rather, their behavior is a panic response. “Some speculated causes include lack of appropriate pet-owner interactions, improper socialization to owner departure and absence, prolonged contact P
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HOME ALONE
Managing Your Pet’s Separation AnxietyBY KELLEY SAIA
familyhw.com – January/February 2013 | Family Health & Wellness | 49
with humans without learning to be alone, traumatic episodes during owner absence, and cognitive de-cline,” Dr. Goyder says.
Patti Hebert, R.V.T., with MarketPlace Veterinary Hospital in El Dorado Hills, notes that, “It is common practice to label any ‘home alone’ problems as sepa-ration anxiety. [Similar behaviors] may not be due to separation anxiety. These behaviors may be seen from boredom. Your pet may not be getting enough exercise, playtime, potty breaks or social contact.” It’s important to rule those possible causes out before concluding that your pet has separation anxiety.
SYMPTOMSAccording to Dr. Goyder, barking, howling, destruc-tive behavior and inappropriate elimination are the most common symptoms of separation anxiety. She adds that “specific events may trigger anxiety in an affected dog, like getting keys, putting on shoes or jackets, or packing the car, etc.” Really, any undesired behavior, especially those harmful to the dog or the home while you’re away, may be signs of separation anxiety syndrome.
In an attempt to protect their home and belong-ings, families often turn to leaving their dog outside. Hebert advises against this, stating that, “When left outside, these dogs will turn into escape artists as they tunnel under, chew through or jump over fences. In their attempt to escape, they often injure them-selves.”
TREATMENTIf you suspect that your dog may have separation anxiety syndrome, see your veterinarian, who will perform necessary steps to determine the cause of your pet’s symptoms. “Providing your vet with a complete his-tory will help determine if the pet is suffering
from a behavioral condition, such as separation anxiety syndrome,” Dr. Goyder ex-plains. The severity of the pet’s behavior will determine the treatment, which may in-clude:
Behavior modification • techniques. Whether alone or in conjunction with other treatments, be-havior modification tech-niques are the best method
for managing separation anxiety. Dr. Goyder explains that “independence training, counter conditioning (associating leaving with something pleasant like a good stuffed toy or treat), changing departure and return routines, and gradu-ated planned departures and absences can all help.”Oral medication.• Some pets with separation anxiety syn-drome may be prescribed oral medication to help decrease anxiety. Dr. Goyder recommends that families pair this op-tion with behavior modification techniques for best results.DAP plug-in diffusers and collars. • DAP is a synthetic ver-sion of a pheromone of nursing dogs. It has been found to pacify puppies and can be helpful in calming dogs in fearful, stressful or anxiety-ridden situations.
WHAT WON’T HELPThe Humane Society of the United States has found the following tools in treating separation anxiety to be ineffective:
Punishment• Getting another dog• Crating• Radio/TV noise (unless used as a safety cue)• Obedience training (separation anxiety is not the result of • disobedience or lack of training; therefore, it has not been found effective in treating separation anxiety.)
Living with a pet who suffers from separation anxiety syndrome can be extremely difficult, especially for the primary member of the family whom the pet is most attached to. For the well-being of the animal and his “people” family, it’s imperative to identify the problem then work to find an effective treatment. •
YOUR PET’S HEALTH
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MY DOG WITH SEPARATION ANXIETY
Living with a dog with separation anxiety is like living
with Dr. Jekyll and Mr. Hyde. When I’m home, my dog
Sailor is perfectly well behaved and simply the cutest
thing (in my humble opinion). The minute I leave the
house, however, she becomes a completely different
dog. I have to “dog proof” my house before depart-
ing, because if something’s left out (even a loaf of
bread), it will be eaten or destroyed. She’ll jump on
counters and on top of the refrigerator, try to get
into the trash (which I’ve learned to barricade off),
attempt to escape, etc. Whenever I leave, I don’t
know what I’ll come home to, which often makes it
difficult to enjoy my day. Once she was diagnosed
with separation anxiety, I worked with her vet to
find effective treatments. While her anxiety has
improved with treatment, it doesn’t seem to be
something that will ever be cured, but we work
very hard to make the situation work because
Sailor’s an important member of our family.
—Megan Hodge
perform necessary steps to determine the cause of your pet’s symptoms. “Providing your vet with a complete his-tory will help determine if the pet is suffering
from a behavioral condition, such as separation anxiety syndrome,” Dr. Goyder ex-plains. The severity of the pet’s behavior will determine the treatment, which may in-
Behavior modification Whether
alone or in conjunction with other treatments, be-havior modification tech-niques are the best method
Living with a dog with separation anxiety is like living
with Dr. Jekyll and Mr. Hyde. When I’m home, my dog
Sailor is perfectly well behaved and simply the cutest
thing (in my humble opinion). The minute I leave the
house, however, she becomes a completely different
dog. I have to “dog proof” my house before depart-
ing, because if something’s left out (even a loaf of
bread), it will be eaten or destroyed. She’ll jump on
counters and on top of the refrigerator, try to get
into the trash (which I’ve learned to barricade off),
attempt to escape, etc. Whenever I leave, I don’t
know what I’ll come home to, which often makes it
difficult to enjoy my day. Once she was diagnosed
with separation anxiety, I worked with her vet to
find effective treatments. While her anxiety has
improved with treatment, it doesn’t seem to be
something that will ever be cured, but we work
very hard to make the situation work because
Sailor’s an important member of our family.Sailor
ASK THE EXPERTS
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50 | Family Health & Wellness | January/February 2013 – familyhw.com
the tendency to be affected by certain migraine triggers such as fatigue, skip-ping meals, certain foods, bright lights and weather changes.
For many years, scientists believed that migraines were linked to the ex-panding (dilation) and constriction (nar-rowing) of blood vessels on the brain’s surface. However, it is now believed that a migraine is caused by inherited ab-normalities in certain areas of the brain. There is a migraine “pain center” or gen-erator in the mid-brain area. A migraine begins when hyperactive nerve cells send out impulses to the blood vessels lead-ing to the dilation of these vessels and the release of prostaglandins and other inflammatory substances that cause the pulsation to be painful.
Sometimes it is difficult to differenti-ate a migraine from other serious causes of headaches. Red flags (reasons to get evaluated urgently) are a headache subse-quent to head trauma, a headache with a sudden onset (“thunderclap” headache), a headache with signs of systemic illness (fever, stiff neck and/or rash), a headache beginning after 50 years of age (because migraines will typically start under age 50, and over age 50 is more likely to be temporal arteritis—which needs urgent treatment to prevent vision loss—or a mass lesion/brain cancer), headaches increasing in frequency and severity, a headache with focal neurologic signs or symptoms of disease (other than one’s typical aura), or a new-onset headache in a patient with risk factors for HIV infec-tion or cancer.
—Katharina Truelove, M.D.
What’s the difference be-tween a really bad headache and a migraine?
A migraine headache is a headache that tends to re-cur in an individual and is moderate to severe if left untreated. It can be one
sided, throbbing and aggravated by rou-tine physical activity. It can be associated with light, sound and smell sensitivity and many patients will become nauseated with it. In a minority of patients there can be visual or sensory changes before, during or after the headache, known as auras. Each migraine typically lasts from four hours to three days, but can last more than a week.
The National Headache Foundation estimates that nearly 30 million Ameri-cans, or approximately 12 percent of the population, suffer from migraines. Migraines occur about three times more frequently in women than in men.
The exact causes of migraines are unknown, although they are related to changes in the brain as well as to genetic causes. People with migraines may inherit
OUR ADVISORY BOARDThere are so many great health and wellness professionals in our region, and several have graciously agreed to be part of Family Health & Wellness Magazine’s Advisory Board. Look for their contributions to this and future issues along with our Web site. We invite you to get to know our Advisory Board Members:
Christine Cambridge, M.D.Marshall Medical Center Provider marshallmedical.org
Brett Christiansen, M.D.Marshall Medical Center Provider marshallmedical.org
Michael Clifford, N.M.T.Hands on Healerhandsonhealer.net
Timothy E. Phelan, M.D.Creekside OB/GYN of Folsom Medical Corporationcreeksideob.com
Michele Raithel, N.D., C.M.O.Revolutions Natural Medical Solutions, revolutionsdocs.com
Masoud Rashidi, Pharm.D.Innovative Compounding Pharmacy, icpfolsom.com
Celia Remy, M.D.Vitality Medical Laser & Skin Clinicvitalitymedicallaserandskin.com
Wendy Stedeford, MSAOM, L.Ac.Wendy Stedeford Acupuncture & Oriental Medicinewendystedeford.net
Kenneth Sumida, M.D.Nuance Cosmetic Surgery nuancecs.com
Monica Tavallaei, D.M.D.Make A Smile, makeasmile.com
Tracy Toms, M.S., R.D.Mercy San Juan Medical Centermercysanjuan.org
Katharina Truelove, M.D.Marshall Medical Center Provider marshallmedical.org
YOU ASK... THEY ANSWER
FOR MORE Q & As FROM OUR ADVISORY BOARD, VISIT FAMILY HEALTH & WELLNESS MAGAZINE’S WEB SITE FAMILYHW.COM.
Q:A:
Katharina Truelove, M.D., is a Mar-shall Medical Center Provider. Dr. Truelove is a member of Family Health & Wellness Magazine’s Ad-visory Board.
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We’re growing to care for you!We’re adding more primary and specialty care physicians to our roster, with offices located conveniently in El Dorado Hills, Cameron Park and Placerville. All of our physicians are board-certified, ensuring high quality care for patients.
Marshall Hospital has opened the doors to the area’s newest Emergency Department/ Level 3 Trauma Unit and Birth Center, offering the community a higher level of care, service and experience.
To find a doctor affiliated with Marshall Medical Center, call 530-676-0777 or visit marshallmedical.org
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Healthcare right where you want itYou don’t have to travel far for expert primary and specialty care. Marshall Medical Center provides excellent care for the whole family with convenient locations right here in El Dorado County.