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!

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*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


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


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

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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


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


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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


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.


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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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

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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


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


A SHOT OF REALITY

Vaccine Facts and FictionBY KRISTEN CASTILLO


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.” •



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.

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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


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. •

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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).

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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


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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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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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


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


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


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


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.

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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


ing on body weight, the type

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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

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19easy ways to renew your body, mind and spirit

BY KOURTNEY JASON

Fresh Start


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)


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)


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



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-



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


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


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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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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PLACERVILLE

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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.

Family Health & Wellness, January/February 2013

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Transcript of Family Health & Wellness, January/February 2013