Health Wellness - Donutsdocshare01.docshare.tips/files/1105/11059348.pdf · luxury, the benefits of...

Health&

Wellness2 0 0 9

J a n u a r y 2 0 0 9A publication of Gold Country Media

■ Breast-cancersurvivor SuzanneSomers on howto take charge ofyour own healthpage 18

■ Reduce YourWaste and YourWaist page 25

■ 9 MistakesYou’re MakingRight Now (AndHow to Fix ThemToday) page 33

■ The New‘Age’ of Gymspage 37

Massagetherapy:Taking the steps for better health

page 6

Massagetherapy:Taking the steps for better health

page 6

2 HEALTH & WELLNESS MAGAZINE JANUARY 2009

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A supplement to the Auburn Journal, Roseville and Granite Bay Press-Tribunes, Colfax Record, Placer Herald, Loomis News and Lincoln News Messenger.

Cover photograph by Ashley Baer/Gold Country News Service

Health&

Wellness2 0 0 9

Rhiannon Brentsonperforms Oriental bartherapy at SerenitySpa in Roseville.

6. Massage Therapy: Taking the steps for better health

18. Celebrity Health: TV icon and thigh master Suzanne Somers sets her sights on bettering women’s health through better hormones

25. Waste/Waist Reduction: Reduce your carbon footprint while you get in shape

33. A Real Goal-Getter: How to fix the nine biggest mistakes you’re making every day

37. Sweating With The Oldies: Health centers geared toward older adults offer both friendship and age-appropriate fitness

43. Financial Fitness For 2009: The Dos and Don’ts of investing

Briefs: The Fitbit Tracker 24 Bacon, Arugula and Nectarine Salad 24The Pink Page 32 Women and Smoking 42

Features

MA AGESSTHERAPY


A complaint from yourboss manifests as aknot in your shoulder.

Rush-hour traffic causestension in your neck and thepain in your lower back is aresult of sitting at a desk forhours on end. You need amassage.

Often seen as simply aluxury, the benefits of mas-sage therapy are becomingmore widely documented asa holistic approach to reliev-ing ailments. Proponents ofmassage therapy note bloodcirculation and increasedlymph flow as two of the

more important benefitsassociated with massage.

“Increasing blood flowdelivers nutrients and oxygento the tissues and majororgans of the body,” said RjCicchetti, owner of theRoseville Massage Heights.“Massage also improves theimmune system by increas-ing lymph flow and ridding

the body of toxins.”Advocates of massage

therapy believe relief frominsomnia and symptoms ofdepression as other advan-tages. According to Cicchetti,massage releases endorphins,the body’s natural painkiller,which he has found hashelped clients become lessdependent on similar medica-

tions.Different massages have

the ability to deliver specificbenefits based on the client’sneeds or ailments.

Serenity Spa in Rosevilleoffers the Raindrop massagethat is said to improve thecurvature of the spine. A

MA AGESSTHERAPY

by Megan WoodsGold Country News Service

Get the lowdown on somegreat rubdowns in the area

Kristi McDonald gives a hotstone massage to a client at

Serenity Spa in Roseville.

“Often seen as simply a luxury, the benefits of massage therapyare becoming more widely documented as a holistic

approach to relieving ailments.”

Continued on page 8

Kristi McDonald gives a hotstone massage to a client at

Serenity Spa in Roseville.

ASHLEY BAER/GOLD COUNTRY NEWS SERVICE

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non-invasive massage, the Raindropuses a combination of strongsmelling essential oils that are driz-zled onto the body and then mas-saged in using light to medium pres-sure.

“It’s relatively gentle,” saidSerenity Spa director Andrea Tag.“The therapist uses specific tech-niques to help strengthen andstraighten the spine.”

According to Cicchetti, pregnantwomen can reap the benefits of mas-sage as the increased blood flow issaid to aid in the labor process.Cicchetti said regular massages

throughout pregnancy can relieve thepain and swelling that become morefrequent in the later stages.

Moms-to-be who are past theirdue date can speed up the laborprocess by receiving a labor-induc-ing massage. Tag said the massageuses techniques to trigger and stimu-late specific pressure points that helpthe uterus contract.

“We always recommend that awoman consult her doctor beforereceiving massages,” Cicchetti said.

Those clients looking for a trulyholistic approach to medicine needlook no further than Shiatsu mas-

Continued on page 10

Continued from page 6

Elyssian Rodrigues gives a client during a deeptissue massage at Massage Heights in Roseville.

ASHLEY BAER/GOLD COUNTRY NEWS SERVICE

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sage. Based on the Chinesemeridian system and pressurepoints, Shiatsu is a form ofOriental healing art that com-bines acupressure with gentlestretching. The meridian sys-tem and the accompanyingpressure points relate back tomajor organs of the body thatare stimulated duringShiatsu.

According to Lily Law, amassage therapist atPathways to Health inAuburn, Shiatsu massagebalances energy or chithroughout the body byreleasing the blocked chithrough applied pressure andstretching.

“By applying pressure tothe points throughout the

body you are moving thishealing energy that you canfeel being released as you

press down,” Law said. A marriage of heat thera-

py and deep pressure is often

the key to working out themore difficult knots in thebody. Hot Stone massagescombine the relaxation andsoothing properties of hotstones with the pressure andintensity of a deep tissuemassage. Serenity Spa mas-sage therapist KristiMcDonald places hot stoneson body areas known tocarry tension such as theshoulders, neck and alongthe spine. Stones can also bestacked or used in the thera-pist’s hands during the mas-sage for deeper pressure.

“The heat from the stonesis a natural healer for stressand tension,” McDonald said.“In addition to the placementof the stones, using the



BEN FURTADO/GOLD COUNTRY NEWS SERVICE

Joel Curry, owner of Pathways to Health in Auburn,massages Charles Sutherland using the Bowen Tech-nique, applying pressure to specific areas of the body.

Back row from left: Robert Cameto, M.D., Michael Denton, PA-C, Amy Duckworth, D.P.M., Erin Audrian, PA-C, Nathan Nicolet, PA-C, Paul Sasaura, M.D.

Front row: Roy Pottenger, M.D., Hunter Gren, M.D., Brian McDowell, DPM.

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stones in our hands is arelaxing and nurturing com-bination.”

For a deep tissue massagewith a different approach,Ashiatsu Oriental BarTherapy entails a massagetherapist using bars installedon the ceiling of the massageroom to hold onto as theymassage the client with theirfeet. Rhiannon Brentson isone of two therapists atSerenity Spa who hasachieved the required certifi-cation specific to Ashiatsu.

“You really have to becareful and specificallytrained because you’re usingyour entire body weight toachieve the pressure andintensity of the massage,”Brentson said.

In today’s economy, manypeople are having to cut non-essentials and luxuries out oftheir budgets. While getting amassage is certainly luxuri-ous, many considered it to betherapeutic and beneficial tophysical, mental and emo-tional health.




BEN FURTADO/GOLD COUNTRY NEWS SERVICE

Mona Paia, left, general manager of Massage Envy inAuburn, with Amy Goodrich and and Julie Gillmore.Massage Envy offers therapy memberships programsthat include a monthly massage.

-Sherri WilliamsMassage Envy

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1331 Lincoln Way, Auburn • (530) 885-3773 Lic.#FD372

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“We let our clients knowthat massage is a lifestyleenhancement,” Cicchetti said.“We are focused on the ther-apeutic aspect of massageand at an affordable rate.”

Two locations that share

the belief that massage istherapeutic are making it eas-ier and more affordable toreceive massages on a regu-lar basis through membershipprograms.

Massage Envy andMassage Heights offer mas-sage therapy membership

programs at a monthly ratethat includes one massage.Additional massages areavailable at discounted pricesand members are given prior-ity when making appoint-ments.

“Personal health should begiven priority, but often times

people won’t spend a lot ofmoney on themselves to feelbetter,” said East Rosevilleand Auburn Massage EnvyPresident Sherri Williams.“We make our program con-venient and affordable and itbecomes an option to consid-er for your own well-being.”



Massage Envy ■ 2268 Grass Valley Highway, Auburn. (530) 885-6500■ 1470 Eureka Road Suite 120, Roseville. (916) 783-1787■ 10441 Fairway Drive Suite 120, Roseville. (916) 784-3800Membership rates: $59/month. Includes a one-hour massage per month. www.massageenvy.com

Massage Heights (left)761 Pleasant Grove Blvd. Suite 120, Roseville. (916) 772-9555. www.massageheights.comMembership rates start at $49.99/month. Includes a one-hour massage per month.

Pathways To Health13122 Lincoln Way, Auburn. (530) 888-6534. www.pathwaysauburn.com

Serenity Spa8300 Sierra College Blvd. Suite E, Roseville. (916) 797-8550. www.serenityspaonline.com

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By Dave WaldonCTW Features

Celebrity health:Suzanne Somers

A TV icon turnedthigh master setsher sights on betteringwomen’s health through betterhormones

It’s been more than 30 yearssince Suzanne Somersburst upon the scene as the

bubbly Chrissy Snow on thehit sitcom “Three’s Company.”


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At the time, the beauti-ful, blond actress wasperceived by some to

be just another pretty face, amirror of her daffy TV char-acter.

Today, that face remainsnearly as beautiful as ever,but no one can call Somersan intellectual lightweight.The 62-year-old performerhas broadened her horizonsto include a thriving careeras a pitch woman for herown line of varied products(the Thighmaster was just thebeginning); and as a best-selling author of books writ-ten to promote differentmethods of achieving betterhealth, fitness and aging.

Her latest book,“Breakthrough: Eight Steps

to Wellness”(Crown, 2008)continues Somers’ impas-sioned promotion of alterna-tive medicine, including hor-mone therapy, something shebelieves in with her soul.

“If you look around, peo-ple are getting sicker andsicker practicing the sameold medicine,” says Somers,explaining why now was thetime to write about thissometimes controversialtopic. “‘Breakthrough’ pro-vides a serious look fromhighly credentialed doctorsinto the world of regenerativemedicine – protocols thatheal and support the immune

system and ultimatelycreate robust health.”

For“Breakthrough,”Somers interviewedsome 20 doctors whoare involved with dif-ferent methods ofalternative and anti-aging medicineabout the differenthazards that canwreck havoc onpeople’s health, andthe different ways thatthe damage can be pre-vented and reversed.What she discovered dur-ing her research, she says,

reinforced herbelief about what

has gone wrongwith the “tradi-tional” health-caresystem – and it’snot just aboutinsurance andaccess.

“I learned thatmost conventional

doctors are practic-ing 50-year-old

medicine andin the hip

pocket of [thepharmaceuticalcompanies],”Somers says.“Basically, theyare practicing‘disease care,’

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Continued onpage 22

Continued from page 18“I learned that most conventional doctorsare practicing 50-year-old medicine.”

meaning that you wait untilyou are sick and then go tothe doctor, and he gives youa prescription. I practice‘health care,’ where I go tothe doctor regularly to main-tain peak health.”

Somers, for her part, doesn’t seem to have thatproblem when it comes toher own medical needs.During her successful boutwith breast cancer in 2001,she combined surgery andradiation with more offbeattreatments in lieu of the morestandard chemotherapy. Andshe is a proponent of the useof hormones as a way tomaintain balance in the body,particularly when it comes tomature women. Somers isespecially fond of bioidenti-

cal hormone replacement,which involves the use ofsteroids to counter the effectsof menopause and conditionsthat result from the agingprocess, and to restore vitali-ty. Bioidenticals are a regularpart of Somers’ personalhealth regimen, along withother components such asyoga and a healthy diet. Shecredits the hormones withkeeping her stressful andbusy life on an even keel.

“Without (the hormones),all the supplements in theworld will not help much andcertainly will not providehealth and great quality oflife,” Somers says. “Once awoman has balanced her hor-mones and body chemistry,she will not believe howgreat she can feel all thetime. She will never have

night sweats or other nastysymptoms of menopause.She will sleep peacefullyeight hours a night, she willradiate health and her libidowill come roaring back witha vengeance.”

It’s Somers’ hope that,through further education,both patients and physicianswill learn more about thebenefits of bioidentical hor-mones and other techniquesthat may be off the traditionalpath of treatments.

“When your hormones are

in perfect balance, your brainrecognizes you as being areproductive woman andwants to keep you aroundand healthy.”

And for those olderwomen who may fret aboutwhat hormones might do totheir bodies in the long run,she has a playful disclaimerthat could be out of theChrissy Snow library ofanecdotes: “Don’t worry –you can’t get pregnant!”

– CTW Features

“Once a woman has balanced herhormones and body chemistry,she will not believe how greatshe can feel all the time.”

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Ten-thousand steps.Sixteen-hundred calo-ries. Eight hours a day.

Keeping track of daily healthis a numbers game and, formany, one that is too muchwork to justify the means.

The Fitbit Tracker, a newwireless, wearable device thesize of a book of matches,aims to take the guessworkout of staying fit. The leg-work, however, remains up toyou.

“Our goal is to make peo-ple aware of their overall fit-ness and well-being, and touse technology to accomplishthis in a motivating andentertaining way that appealsto people beyond just hard-core athletes,” says JamesPark, CEO of Fitbit Inc., SanFrancisco.

The Tracker, which canclip onto an article of cloth-ing or be slipped into a pock-et, automatically monitorsand wirelessly uploads datato your computer about activ-ities, such as exercise-intensi-ty levels, calories burned,sleep quality, steps walkedand total movement distanceeach day. Users create anavatar, such as a flower, andset long-term and daily goals.Based on daily progresstoward the goals, the flowerwill blossom or wilt.

“At a time when studiesshow more than 60 percentof Americans are overweight,the Fitbit Tracker and Fitbitcommunity Web site are

designed to break down bar-riers to physical fitness byoffering a new and easy wayto stay aware and motivatedabout your daily physicalactivity level and eatinghabits,” Park says.

Data collected by theFitbit Tracker, available inearly 2009, is wirelesslyuploaded to the product’sWeb site every time thewearer is near the device’sdocking station. Graphs pro-vide individual updates andgoal-progress, includinginformation on workoutintensity and how manytimes the user woke up dur-ing the night. A social-net-working component encour-ages users to share progresswith other users and lets peo-ple create groups made up offriends, family members orco-workers to jointly worktoward a common goal.

Users also can input nutri-tion, weight and other healthinformation in order to gain amore complete picture oftheir health.

– CTW Features

Fitness bythe numbersBy Matthew M. F. MillerCTW Features

IMAGES COURTESY FITBIT INC.

Preheat the broiler to highand line the broiler pan withfoil.

Put the bulgur wheat in asaucepan and cover with water.Bring to a boil, then reduce theheat, cover with a lid and sim-mer for about 10 minutes untiljust tender. Drain well and put itin a shallow bowl.

Meanwhile, cook the baconunder the broiler until crisp.Remove from the broiler and letcool. Snip into 3/4-inch lengthsusing scissors. Beat together theingredients for the dressing.

Add the bacon, nectarine andarugula to the bulgur wheat.Pour the dressing over and tosswith your hands until everythingis mixed together. Season wellbefore sprinkling with pine nuts,if using.

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Crispy Bacon,Arugula andNectarineSaladCrunchy, sweet and healthy, thisrecipe from “Feel-Good Foods forPregnancy” (Ryland, Peters andSmall, 2008) is perfect for anymeal – and not just for expectantmothers. Serve at room tempera-ture rather than chilled to bringout the flavors of all the ingredi-ents, particularly the nectarines.

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Dressing1-1/2 tablespoons extra virginolive oil1-1/2 tablespoons freshlysqueezed lemon juice1 teaspoon Dijon mustard

As much asPennsylvania weatherpermits, Leah Ingram

shuns the treadmill andinstead leashes up her dogsfor a 45-minute walkingworkout outdoors.

“I see my exercise asbeing good for the earth,”says Ingram, author of the“Lean Green Family” blog.“I’m not getting in a car,working out at a health club,driving home.”

With green the rage inmost aspects of life, it wasonly a matter of time before

it began coloring people’sworkout routines. Many exer-cise enthusiasts are findingthat with a little effort,they’re able to shrink theireco-footprint along with theirwaistline.

Many people find beingenvironmentally friendly is anatural lead in to physicalactivity. When PabloSolomon isn’t practicing theancient Chinese martial artof kung fu, which he learnedas a child, he’s often preserv-ing and improving his his-toric Lampasas, Texas, ranch

with his wife, Beverly.“The majority of our

‘workouts’ are in harmonywith our environment,” saysSolomon, an artist. “Tomaintain a property such asours requires a lot of physicalwork.”

Besides typical ranchactivities like fixing fencesand tending cattle, theSolomon’s workouts includeremoving invasive non-nativeplants, restoring old rockfences and collecting native


When waste reduction means waist reduction

Shrinking an eco-footprint isn’tjust good for the environment –it can be good for the body, too


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grass seeds on long fieldwalks. Their efforts haveresulted in the restoration ofa pasture into the grassland itwas 150 years ago, and thereturn of rare and endangeredspecies to the habitat.

“Because of our activelifestyle centered around pre-serving the natural beautythat we are so thankful for,we are in great shape bothmentally and physically,”Solomon says.

Adam Boesel opened TheGreen Microgym in Portland,Ore., for people like him,who are unwilling to give upthe gym because they enjoyworking out in front of agame on a Saturday morningor the social network a gymprovides. Although the Green

Microgym uses solar panelsfor heat, its main energy-sav-ing measure is that “we turneverything off when we’renot using them,” Boesel says.

Members must turn on thelights in the rooms they enteras well as television sets, and

even plug in machines beforethey use them, he notes. Totest the facility’s savings, thegym recently had an “all-onday” for 24 hours, which wasjust like it sounds. Not onlydid members prefer things“all-off,” Boesel says the

gym used 50 percent moreelectricity that day. “It mightnot be the greenest thing inthe world to have a fitnessfacility,” he says. “I’m com-fortable with the trade-offI’m making.”

The Green Microgym isexploring ways to harness theenergy that members createon machines. In the mean-time, Boesel recommendseco-conscious gym membersstay away from the treadmill,which use a lot of electricityto keep its belt moving, andopt instead for machines thatare self-generating, like ellip-tical trainers, stationary bicy-cles and stair machines.

Or practice yoga, saysFelice Rhiannon, yoga thera-pist. “The first principle of



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yoga is ahimsa, or non-harm-ing,” she says. “This includesnot harming yourself, anyoneelse or the earth.”

Appreciation of the inter-connectedness of all thingsdeepens with yoga practice,Rhiannon says. “I wouldn’tbe able to breathe withouttrees and plants. So TreePose reminds me directly ofthat interdependence.”

This connection is alsodeepened through medita-tion. Rhiannon personallyfound that once she experi-enced a connection to allthings through yoga andmeditation, she was nolonger able to be mindlessabout her use of resources.

“As I become more aware,the realization of waste

becomes almost overwhelm-ing,” she says. “Mindfulawareness creates the processof mindful decision-making.So, I’ve answered, ‘Paper orplastic?’ with, ‘Neither; Ihave my own canvas bag,’ fordecades.”

“Eco-organizer” CanditaClayton, Providence, R.I.,encourages clients to evalu-ate their daily routines andsee where greener adjust-ments can be made. Shefinds exercise can almostalways be “greened up” witha little planning, like seekingout tennis and basketballcourts within walking dis-

tance.An added bonus: Green

exercise often results in moregreen in your pocketbook. “Apositive impact on your ‘bot-tom line’ can be a great moti-vator for making change,”says Clayton, author of“Clean Your Home Healthy”(Morgan James Publishing,2008). For example, shepoints out that riding a biketo work can help shed fivepounds, tone thighs and save$20 a week in gas – whilespending less time andmoney on and in the gym.

Clayton also finds herclients’ green fitness changes

frequently spills over intotheir overall lifestyle andeveryday choices, like usingstainless steel water bottlesor bringing bags to the gro-cery store.

“Feeling good about doingbetter for yourself and theenvironment can be addic-tive,” she says.

Registered dietician JillNussinow, Santa Rosa,agrees, and says that whileexercising green won’talways lead to a green diet, itusually leads to a greaterconsciousness of what thatperson puts in his or hermouth. “Hopefully that leadsto more ecological choices,in whatever way you see it,”she says. “It may be reducingmeat consumption or buyinglocal or supporting organic,or eventually all of them.”

Continued from page 26“Feeling good about doing better for your-self and the environment can be addictive.”

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THE PINK PAGE

Celebrity breast-cancersurvivors ChristinaApplegate and Sheryl

Crow are the age of womanthat most people associatewith breast cancer. A newstudy reveals, however, thatthe disease is ageless.

According to a recentstudy conducted at theUniversity of Michigan, morethan half of breast cancerinstances happen in womenover age 65, though somehave the perception thatbreast cancer is a “middle-aged disease.”

As a result, experts at theUniversity of MichiganComprehensive CancerCenter, Ann Arbor, recom-mend women continue toreceive yearly breast screen-ings through their 70s.

“Women don’t seem totake the risk of breast canceras they get older seriously,”says Kathleen Diehl, M.D.,assistant professor of surgeryat the University of MichiganMedical School. “A lot ofwomen seem to think of it as

a middle-aged disease, and asthey get older, they anticipatethat if they were going to getbreast cancer, they wouldhave already had it.”

Contrary to what manybelieve, the risk of breastcancer increases with age,without drop-off until afterage 84. Statistics show thatmore than half of breast can-cer cases are diagnosed inwomen age 65 or older, andas many as 45 percent arediagnosed after age 70.

Specialists, includingDiehl, are currently workingon guidelines for screeningolder women. Until newguidelines come out, Diehlrecommends all women con-tinue to get screened forbreast cancer past the age of70 and at least up to age 85.

“The message I wantevery woman over age 65 toreally understand is that theyneed to continue to take careof their health. They need tocontinue to be diligent aboutseeing their physician forhealth maintenance, includ-ing a breast, and about get-ting that mammogram doneevery year,” Diehl says.

Cancer‘Older’

thanSheryl &Christina

By Carley RibetCTW Features

IMAGE COURTESY A&M RECORDS/SHERYL CROW

Urine tests prove promisingin breast cancer detection

“Less invasive”and “earlierdetection” are

welcome phrases for anywoman when it comes tobreast cancer screenings.Recent findings maychange the way the diseaseis detected, according torecent research conductedat Children’s HospitalBoston by Marsha Moses,PhD., of the vascular biolo-gy program.

“The idea would be tocatch cancer before it’s adisease. Here’s my fantasy:A doctor saying to apatient, ‘You’ve got thingsin your urine that suggest

you may have some canceractivity; we’d better checkit out further,’” Mosessays.

If the urine test is putinto practice as an earlyindicator of cancer, itwould accompany a mam-mogram.

If these urine tests areproven effective, it couldchange the way cancer isdealt with as an illness.

“We’re going to discov-er as many key biomarkersas we can, then look to seehow they can best be com-bined,” Moses says. “We’renot necessarily trying toreplace existing tests, butto give clinicians moredata so they can makeinformed decisions.”



It’s the most commonthing you hear today: “Ijust don’t have time.”There aren’t enoughhours in a woman’s life

to exercise, sleep, spend timewith friends … the list goeson.

Various experts boiled itdown to one common theme:Women don’t make enoughtime for themselves, moreoften assuming the caretakerrole in order to handle, well,everything.

However, in order to man-age it all, women need to behealthy because being thebest parent, wife, friend,daughter and sister hinges onyour own well being.

Mistake No. 1:Losing Sight of Yourself

It can often feel wrong tofocus on the self when thereare so many depending onyou, but it’s a concept thatJanice E. Brown, Cape May,N.J., a certified life anddream coach, is researchingfor her book, “Healthy

Selfishness.”“Taking care of one’s self

in a healthy way is a criticalthing for women,” she says.

Brown recommends set-ting aside 15 minutes a dayor 20 minutes a week to dosomething small “just forme.” Kathleen Brehony,Ph.D. and author of “Livinga Connected Life: Creatingand Maintaining Relation-ships That Last” (Holt Pa-perbacks, 2003), says it isn’tthat we don’t have enoughtime, but that we don’t makethe time for the things thatare important to us.

“Sit down and actuallywrite what your prioritiesare,” she says. “Learn how tosay no in a nice way. If that’stoo big a step to take rightnow, start training your brainto make your instantresponse ‘let me think aboutit’ instead of ‘sure.’”

Mistake No. 2:Not Working Out

The first thing to fall offthe schedule? The workout.Fitness and wellness consult-

A REALGOAL-GETTERWomen so easily overextendthemselves that they often neglect their physical and emotional health. Here’s how to fix the nine biggest mistakesyou’re making every day

By Dana CarmanCTW Features


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ant, Christine Kwok, LosAngeles, says to make a datewith yourself once or twice aweek and slowly build up tomaking it a routine.

“Block off your time,” shesays. She suggests packing apair of sneakers and a simpleset of workout clothes to takewith you to work.

“Go for a walk around theblock or around your build-ing, or walk sets of stairs inyour building,” Kwok says.“Start with maybe 20 min-utes before you get in yourcar and you’ll probably avoidsome of the traffic anyway.”

For the all or nothingcrowd who need to do itevery day to make it work,block the time in yourBlackberry and reframe your

thinking. If missing a work-out is going to knock you offthe horse, then consider it a“must do, can’t miss” in yourday. Find a workout partnerto help hold you accountable.

Mistake No. 3:Neglecting Your Bones

When asked aboutwomen’s nutrition, Jordan B.Davidson, a registered dieti-cian with the Johns HopkinsBayview Medical Center,Baltimore, couldn’t overstatethe importance of calciumand vitamin D. Protectingyour bones is a lifelong com-mitment, according toDavidson and while hestresses that it’s never toolate to work on it, the earlieryou start, the better off you’llbe.

According to theAmerican DieteticAssociation (ADA), Chicago,the daily requirement for cal-cium for a woman ages 19-50 is 1,000 milligrams perday. For women 50 and older,it’s 1,200 mg per day.Vitamin D requirements varya little more. Women ages19-50 should be getting 200IU (international units) daily;those 51-70 should get 400IU and those 71 and oldershould get 600 IU.

There are food sources forboth calcium and vitamin Dincluding milk, yogurt,cheese and salmon, so addthose items to your grocerylist before you buy. If you’reworried you’re not gettingenough in your diet, see aregistered dietician for help.Also, many insurance

providers offer a free on-callnurse to answer subscribers’health-related questions.

Mistake No. 4: Clutter,Clutter Everywhere

You’ve been putting offcleaning out that closet sinceyou moved in. Jan Wencel,Naperville, Ill., a productivi-ty and training consultant,recommends setting a timeand a task and leaving it atthat. Set a timer for 20 min-utes and focus on the task athand for those 20 minutesand then be done for that day,or even the week.

“Much like you wouldplan a project in your worklife, you can plan your de-cluttering project the same




way,” she says.She suggests mapping it

out, whether it’s taking threeweekends to sort the closetor spending a day or eventwo sorting the garage. Andstick to it.

Wencel advises not goingover the 20-minute limit youset nor setting another chunkof time aside that isn’t inyour plan to avoid burnoutand, ultimately, not finishingthe job.

Mistake No. 5:Ignoring The Finances

It’s easy to ignore thefinances if there’s someoneelse in the household wholooks after them, but it’s awise move for women to get

involved in their financialfuture.

“What I say to women isyou need to ask yourself thequestion, ‘Am I capable, pre-pared and knowledgeableenough to take over at anygiven time?’ If not, get youract together,” says MarciaBrixey, author of “TheMoney Therapist: A Woman’sGuide to Creating a HealthyLife” (Seal Press, 2008).

Brixey advises havingmonthly conversations withyour spouse or partner aboutthe bills, the current financialsituation and making sureyou know where the recordsare kept. Take a vested inter-est in the family’s finances.

If you’re already in chargeof finances, Brixey stressesthat you track your spendingand make sure you’re invest-

ing your money (even intoday’s market, she says),especially at a young age.

But, she says, it’s nevertoo late. Regardless of yourpersonal situation, when itcomes to finances thinklong-term. Schedule a freeconsultation with a financialplanner to help you makeand meet your goals.

Mistake No. 6: NotMaintaining Friendships

Having friends isn’t just aluxury, it’s a lifeline,Brehony says.

“What we know aboutfriendships is it’s as essentialto a well-lived life as any-thing related to health,” shesays and cites that studieshave shown you live longer,healthier and happier as a

result. In this digital age, it’seasier than ever to keep intouch, even if it’s just an e-mail to let a friend knowyou’re thinking of her.

Friends understand whenlife gets busy but if friend-ships are a priority to you,treat them that way and maketime for lunches, walks orcoffee talks. After all, asBrehony says, “Everybodyneeds the kind of friends youcan call at 3 a.m.”

Mistake No. 7:Doctor Denial

The visits to the doctorand dentist can easily fall offthe radar but keeping up withannual health exams is vitalto making sure you’re around



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to do all the things you want.Dr. Deborah Lindner, an

OB/GYN with The Women’sGroup of Northwestern,Evanston, Ill., says thatyounger women should beaware that the AmericanCollege of Obstetricians andGynecologists recommendswomen over 30 have an HPVtest along with an annual papsmear because it is possibleto have a normal pap test andstill have HPV – and thus anabnormality higher up in thecervix.

Additionally, Dr. Lindneris a big advocate of genetictesting if there’s a family his-tory of cancer, especiallycolon, endometrial, breast,ovarian or uterine. Educateyourself about your genetic

risk factors and investigatewith your doctor youroptions in genetic testing.

Mistake No. 8:Not Enough Thanks

Carving out time for youalso means spending a littleof that time properly thank-ing people for their kindgifts, gestures and acts.Lizzie Post, author andspokesperson for the EmilyPost Institute, Vermont, saysthat an e-mail does not takethe place of a thank-younote.

“It’s a place holder for athank-you note until youhave time to write one,” shesays. “E-mail is impersonal.A note is appreciative andthoughtful and shows youtook the time.”

And stay away from thepre-printed card you thinksave time, advises Post. Thatisn’t more personal justbecause it’s card stock.

Mistake No. 9:Putting It All Off

It makes sense to saveprocrastination for last. Noneof the above will matter ifyou put it all off continuous-ly and procrastinate on tak-ing control of your life.

Brown suggests that in thequest to reclaim yourself andyour goals you accept yourself and be honest and realis-tic about your strengths, limi-tations and obstacles – and totreat yourself “like youwould your best friend.” Shealso advises that you find an“accountability partner,”

someone who will not guiltyou into following throughbut who will cheer you onand encourage you.

Procrastination is an easyhabit to get into and a hardone to break. MelissaO’Brien, certified life coachand owner of The LifeRefinery, Bakersfield, saysthat often it’s fear – fear offailure and even fear to suc-ceed and what that willbring. She suggests breakingoff whatever it is intochunks, as suggested above.

Another useful tip is to,“Visualize how you’ll feelwhen you finish,” O’Briensays. The way to break thecycle, she notes, is to bringattention to it. If you seeyou’re putting something off,stop and do it at thatmoment.



When 59-year-old CindyBarthelmewas lookingfor a place

to get back into shape, thetypical gym filled withthumping rock music, span-dex-clad 20-somethings andunspoken machine-to-machine rivalries just wasn’tgoing to cut it.

Instead Barthelme joinedNifty After Fifty, a chain ofCalifornia fitness centersgeared for adults who are 50and older.

“I didn’t have to deal withthe young people and I likethat,” says the retired residentof Garden Grove. “I lovehaving a mature group ofpeople to be around.”

Started in 2006 by

Sheldon Zinberg, M.D., NiftyAfter Fifty now has six loca-tions in California, plans for11 more openings and fran-chises in negotiations inArizona, Texas and Florida.Zinberg, who is 75, says thecenters aren’t just gearedtoward physical fitness.

“I try to identify most ofthe issues that confront theolder adult,” he says.“Clearly the largest challengeto their future independence

is the progressive loss ofmental and physical fitness.We have a decrease in func-tionality and we lose ourfriends and our social circledecreases.”

To combat these chal-lenges, centers offer speciallow-impact, customized fit-ness equipment, balance,mobility and yoga classes,mat Pilates, a brain gym, lec-tures, movie matinees, linedancing and even dating and

acquaintance services.“Lots of folks as they get

older lose their buddies, andputting people together withlike interests can reintroducethem to an active social envi-ronment,” Zinberg says.

According to Zinberg, thefranchise even offers caneaerobics, the upper levels ofwhich progress into cane selfdefense, or “cane fu.”

Roger Miller, a 65 year-old resident of Long Beach,participated in Nifty AfterFifty’s driving simulator,which aims to improve driv-ing skills by providing a safeenvironment for practice.

“It was completely differ-ent from driving a real car,”he says. “It was more sensi-


Sweating with the OldiesHealth centersgeared towardolder adultsoffer bothfriendship andage-appropriatefitness

By Jessica AbelsCTW Features

“Lots of folks as they get older lose theirbuddies, and putting people together withlike interests can reintroduce them to an

active social environment.”

tive and makes your mindwork a little bit harder.”

Miller, who has type-2diabetes, has been a memberof Nifty After Fifty for closeto three years. He and hisgirlfriend, also a member,have seen noticeable changesin their health.

“Every time I come in, myblood sugar is way downwhere it should be,” he says.“I look forward to comingevery Tuesday and Thursday,and my lady does too.”

New members are given afitness evaluation by kinesi-ology and physical therapists.A customized workout planis developed for each indi-vidual and trainers walkthrough the first three work-out sessions with clients to

make sure they are usingmachines safely and properly.Additional trainers walk thefloor throughout the day toassist members when neces-sary.

“They are very goodabout watching and making

sure you do things correctly,”Barthelme says.

Marlee Calder, a 66-year-old retired kindergartenteacher from Los Alamitos,loves that Nifty After Fiftyplays music from the sixties,and says her only complaint

is that the center isn’t closerto home.

“I don’t have to use pre-scription medication any-more, and I feel good,” saysCalder, who has sufferedfrom osteoarthritis and shoul-der injuries in the past. “Myjob used to lead the way, nowmy priority is my health. Thisplace is a godsend.”

Since she began the yogaclasses 18 months ago,Barthelme says she hasgained more than eight inch-es of flexibility.

“They spoil us and takegood care of us. I’ve becomestronger, more flexible and Ifeel better about myself. I’vetightened up.”

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than 5,000 members using thefacilities, some of who arenew to the fitness club sceneentirely.

“That’s the whole point,”he says. “It’s never too late.The next best time is rightnow. We have people in their90s and we have rather elite50 year-old athletes workingout.”

Colin Milner, founder ofthe International Council onActive Aging, Vancouver,says centers like Nifty AfterFifty have seen major growthin popularity and expansionin the last 10 years.

“It’s all being driven by thedesire of older adults actuallyto work out in an environmentthat is appealing to them,” hesays. “The message we

have used in general has real-ly fallen flat. A gym ad on theside of a bus features a buffyoung body, and that’s notreally it. They’ve (Nifty AfterFifty) blended therapy intofitness, and provided a non-threatening environmentwhere people can do that.”

He says the only potentialdrawback he can find in thecenters is their exclusivity foronly older adults, but thenagain, that is also their great-est appeal.

“There are a lot of womenthat go to Curves and that’sbecause they feel comfortablethere,” he says. “If openingup these centers is going toencourage older adults tobecome more active, my com-ment is simple: Right on.”

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Arecent study showsthat women may bemore susceptible than

men to health risks such ascolon cancer as a result ofexposure to smoke.

The results of this study,along with a study about theeffects of smoking on pan-creatic lesions, were present-ed at the 73rd Annual ACGScientific Meeting inOrlando.

In the first study, conduct-

ed by Joseph C. Anderson,M.D., University ofConnecticut, Farmington, andZvi A. Alpern, M.D., StonyBrook University, New York,researchers looked at thequantity of tobacco exposureto increased colorectal cancerrisk in men and women. Theycompared the numbers using“pack years,” calculated bymultiplying the packs of cig-arettes smoked per day by thenumber of years smoked.

The Drs. analyzed the dataof 2,707 patients who under-went a colonoscopy between

1999 and 2006. They collect-ed data such as age, weight,height, family history ofcolon cancer, medication use,surgery, exercise, diet andsmoking history.

Using this information,

patients were studied to seethe impact of “pack years”on their colon cancer risk,adjusting the data for poten-tially confounding factorssuch as family history, ageand body mass index. Thestudy found that women whosmoked less than 30 packyears were almost twice aslikely to develop significantcolorectal neoplasia, anabnormal proliferation ofcells, compared to womenwho were not exposed to cig-arette smoke.

“While men and womenshared a similar two-fold riskfor developing significantcolorectal neoplasia, womenrequired less tobacco expo-sure in pack years than mento have an increase in col-orectal cancer risk,” Dr.Anderson says.

Gendered PufferyCancer risk increases in smokers and womenare more sensitive to impact, research shows


financialfitnessfor2009

By Glenn KenesManaging Director-Investments, Barber-Kenes CapitalManagement Group of Wachovia Securities, LLC.

- Auburn, CA

Investors are like fingerprints – each one is different.

But if there’s one thingevery investor has incommon, it’s a desire

for a sound financial founda-tion. When your finances arein order, so many otherthings seem to fall into place.

Building a solid financialfoundation is only the firststep in maintaining a healthyfinancial fitness strategy.

Review the followingsteps for your financial fit-ness in 2009.

The Dos

■ Do create a soundfinancial foundation.

Create a plan of attack.Every plan begins with specificinvestment goals. Know whatyou want your money to do foryou. Decide whether you needcurrent income today orlong-term growth for the future.Once you know where you’regoing, you can start putting thebuilding blocks in place.Establish the right mindset, anddetermine the amount you canafford to invest comfortably ona regular basis.

■ Do decide the amountto set aside.

Take inventory of your per-sonal finances. Ask yourself,

“How much do I feel comfort-able putting away regularly – ingood times and bad?” Whenyou determine that amount, planon sticking with it over time.

■ Do identify your risktolerance.

Every investment moves upand down in price. Generally,investments with above-averageprofit potential go up and downin price more than those withless profit potential. There’s nosuch thing as avoiding risk; youronly choice is which risks totake. If you choose an overlyconservative investment thatentails little risk, you can losepurchasing power and evenerode your standard of living ifyour returns fail to keep pacewith inflation.

Knowing your tolerance forrisk also narrows down themany investment opportunitiesavailable to you – from savingsvehicles and fixed-income invest-ments to stocks and mutualfunds.

■ Do determine your timehorizon.

Figure out how much timeyou have between now andwhen you need to reach yourfinancial goals. Some invest-ments that may appear attractivemay be inappropriate becauseof your time horizon. If you’reinvesting for a long-term goal,

you may want investmentsdesigned to produce attractivegains over the long haul. If yourequire regular monthly income,you may need investments thatcan generate a steady flow ofincome today.

■ Do make your invest-ments.

You can select from innumer-able investments to meet yourfinancial needs. Which combi-nation is right for you? Thatdepends on your specific needs.What may be right for a friendor neighbor may not be right foryou.

■ Do estate planning. Review your will or trust. If

you do not have a will or trust,consider working with a quali-fied estate attorney to determineyour needs and the best solutionfor you and your family.

■ Do debt management.Work to pay off or consoli-

date high interest credit cards.Also remember to check yourcredit rating. Review the interestrate on your mortgage, andconsider refinancing at lowerrates if appropriate.

■ Do medical/insuranceplanning.

Do you have enough insur-


“Take inventory of your personalfinances. Askyourself, ‘Howmuch do I feelcomfortable putting away regularly – in good times and bad?’”


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www.pacfit.com Photo by David L. Brown


ance coverage to cover medicalexpenses?

To provide fordisability/long-term care?

To provide for family mem-bers’ security?

To fund estate-tax liability?It’s important to remember to

review all of your insurance cov-erage.

■ Do review your RMD.(required minimum distribu-tions).

The Workers, Retirees andEmployers Recovery Act of 2008(the ACT) was signed by thepresident on Dec. 22, 2008.This act suspends required mini-mum distributions (RMDs) in2009. The need to take 2009required minimum distributions(RMDs) from IRA accounts forclients age 70 ½ and older, aswell as RMDs for heirs with

Inherited/Beneficiary IRAs iswaived in the New Year – 2009.

Be aware that IRA accoun-tholders who turned 70 ½ in2008 and are waiting to taketheir first RMD until theirrequired beginning date (RBD)of April 1, 2009, should taketheir distribution. They will notbe required, however, to take asecond RMD for 2009.

The Don’ts

■ Don’t follow the herd.There’s a theory on Wall

Street that goes something likethis: If you follow the crowd andbuy the hot investment of theday, chances are you’ll bescooping up shares when mostothers are about to sell.

This natural “herd instinct” ofbuying when everyone iseuphoric may mean you’veentered the game too late and

are buying at the wrong time.

■ Don’t time the market.During a downturn in the

market, investors who regularlycontributed to their portfolioswhen the market had been ris-ing often decide to stop investinguntil conditions improve.

This can prove to be a costlymistake. Not only is it impossibleto time the ups and downs of themarket with consistent success –but by sitting on the sidelinesduring a down market, youcould miss out on an opportunityto buy stocks and other invest-ments at lower prices.

In good times and bad, long-term investors should carefullyconsider the merits of dollar-costaveraging. By continuing tomake investments of the samedollar value at regular intervals,investors can buy more shareswhen prices are low and fewerwhen prices are high. A peri-

odic investment plan such asdollar-cost averaging does notassure a profit or protect againsta loss in declining markets.

■ Don’t skip the research.Determining whether an

investment is appropriate foryour portfolio requires research.There are more companies andinvestment products to invest intoday than ever before, and youneed to gather informationbefore you can determine whichinvestments might have potentialfor growth.

Before making an investmentdecision, it’s helpful to evaluateit in the context of comparableopportunities. At a minimum,you should find two articles(from different authors) aboutthe company or investmentproduct and review the compa-



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ny’s Web site. Both the investorrelations section and newsannouncements found on theWeb site can provide usefulinformation.

You should also reviewfinancial statements and careful-ly investigate anything that looksvague or unusual.

■ Don’t get caught with-out enough money onhand for emergencies.

No one expects to lose a jobor become ill. But it can happen,and the financial repercussionscan be lasting. A prudent strate-gy is to keep enough money ina separate account to cover liv-ing expenses for up to sixmonths. Once your emergencyplan is in place, you’re ready toset up a regular investment planfor your future.

■ Don’t delay the invest-ment process.

This can cause real damageto your financial future, becausetime is a great ally when invest-ing. Even relatively smallamounts of money can growrapidly over time.

■ Don’t keep too little instocks.

Many people don’t haveenough of their money investedin stocks. That’s unfortunate.While share prices are certainlyknown to fluctuate, history hasshown that they perform wellover time.

■ Don’t pay too much intaxes.

Millions of Americans couldcut their tax bills each year ifthey took the time to considertheir choices.

Here’s how you can cutyours: Contribute as much aspossible to your company’s401(k) plan.

You may be eligible for a taxdeduction on the contribution,and your earnings will growtax-deferred.

Also think about puttingmoney in municipal bonds andfixed annuities. Fixed annuitiesgenerate tax-deferred earnings.

■ Don’t fail to get profes-sional guidance.

Not many individuals havethe time and expertise to moni-tor the financial markets andmake investment decisionsbased on intensive research.The guidance of a full-timeinvestment professional mayincrease your profit potentialand reduce your risks.

– Wachovia Securities did notassist in the preparation of this

article, and its accuracy andcompleteness are not guaranteed.

The opinions expressed in thisreport are those of the author

and are not necessarily those ofWachovia Securities or its affili-

ates. The material has been pre-pared or is distributed solely for

information purposes and is not asolicitation or an offer to buy anysecurity or instrument or to partic-

ipate in any trading strategy.

Continued from page 46“Millions of Americans could cut their taxbills each year if they took the time toconsider their choices.”

3180 Bell Road, Suite 100 Auburn, California 95603 Phone: (530) 888-9764 Fax: (530) 889-9946

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