IN THIS ISSUE NEW YEAR 2020
WELLNESS 05
Your Mirror Doesn’t lie
08
You Do YOU, Boo.
09
Medical Identity Theftoo.
11
Holiday Food Safety
12
Harmony in Winter
13
Finding My Thinner Peace
THERAPY 17
The Post-Holiday Blues and Blahs!
18
Christmas Clean & Sober
19
Tis’ The Season - Good Grief!
MEDICINE 21
Don’t Get Me Started - Toxins All Around Us
23
10 Ways to Avoid Getting the Flu
25
Telemedicine vs. Mobile Primary Care
26
Consumer Beware: OTC Contradicts Your Medicines
COACHING
Powered by Acute Care Triage, Inc. 27134-A Paseo Espada, Suite 324, San Juan Capistrano, CA 92675 www.acutecaretriage.com
29
Political Discord and Happy Holidays
31
Do You Hear What I Hear???
32
Anatomy of a Warrior Spirit
33
I Resolve 2020
RECIPES 37
Cook’s Corner
Meet The Team
President & Founder
Director of Customer Care
CIO
EDITOR
Tracy Wood, CPC, ELI MP, HHA
Perla Galan
Zee Shah
Virginia Gannaway
Rev Brian Shaffer
James Harrison
Dr. Stephanie B. Nielsen, PHARM.D., CCN
Sue Ayers, MS, LPC Dir. of Psychology services
Dr. Mary Jo Ruggieri, PH.D.
T.S. Wiley
Rosie Schulman, RN
Dr. Deborah Werenko
Dr. Boyce Berkel
Frank Magana
Jerry Dyer CEO Emeritus
Danish Designer
Chief Medical Officer
Director of Nursing
CONTRIBUTORS
American Journal of Integrative Medicine, Page 03
WELLNESS
American Journal of Integrative Medicine, Page 04
YOUR MIRROR DOESN’T LIE… BY TRACY WOOD, CPC, ELI MP, HHA The weight loss industry in America is a multibillion dollar a YEAR business. The more we eat, the more Big Business earns. We become bloated, fat, slow, even extremely sick. There is a new trend in dieting every day it seems. People tackle weight management like a it’s a project, instead of it being a new path. Americans are busier than ever. We skip meals, eat on the run, or eat foods that do not support our bodies. Companies like Jenny Craig, Nutra systems, even Hello Fresh, are profiting off our hellish schedules, our kid’s activities, and our lack of desire to cook at home. Meanwhile, these company’s stock performs better, their wallets become bigger, the CEO lives a lifestyle of the rich and famous. Doesn’t seem very fair does it? Over 60% of America has a serious weight problem. Our schools have reduced physical activities. Even the time that our children spend outside has been greatly diminished. We have cut out nutrition and health education. A limited access to preventative health programs has cos the American worker billions in higher insurance premiums. Today, we see a boom in childhood obesity, food borne diseases, and chronic conditions. Where will it all end? We clearly can all acknowledge the problem, right? But what can we do for ourselves and our families to help find solutions? I sat down with a dear friend this week and we chatted about weight from a unique perspective in America. My friend has been a skinny woman her entire life. Not just thin, but “Knees and elbows” as she says. She was always a pretty girl but was so self-conscious about her lack of weight. Here’s a little bit of our conversation… AJIM: Hi Felicia, thanks for doing this interview! FB: You’re so welcome. I am honored that you asked me. AJIM: Well girl, I must tell you, when I saw your pictures from this past weekend, I had to know how you got to where you are today! You look fantastic! What was the competition you won on Saturday? FB: This was an NPC Championship. They have them all around the country.
AJIM: And what does that NPC stand for? FB: It’s the National Physique Committee. It is a body building, fitness and bikini show. It is held by the NPC organization. AJIM: How long have you been doing this? The body building and competing. FB: I stated in 2004. From 2004 to 2007 I competed for three years. I took a break for 13 years, and this is my first show since 2007. AJIM: What made you start this in 2004? What made you decide you wanted to essentially become a body builder? FB: Well, it started in my twenties, I was very very thin. For thin people, its just as insulting when people comment on how thin you are, as when they say things about people who are bigger. So, I thought, - well, how can I change the way I look, because I was very insecure about it. And I realized, I started to get into the gym and realized that with shape and muscle, I could add healthy weight. I could also then create somewhat of a figure. I could develop mass and create some sore of shape to my physique. So that’s where it actually stated, it really was a hobby. American Journal of Integrative Medicine, Page 05
YOUR MIRROR DOESN’T LIE… (CONT.) AJIM: Interesting, I’m going to include some of your pictures with this article, so if I may ask, how tall are you? FB: I am 5’8” AJIM: When you started this in ’04, what was your weight? FB: Back in ’04, I weighted a hundred and four pounds. I looked like a stick. Felicia had trouble gaining weight as a kid. Food decisions were made around, “What can I do to gain weight?” She literally could not gain an ounce. Eventually Felicia became pregnant in her early thirties. She gained only 35 pounds with her pregnancy. She was very healthy all throughout her pregnancy, but by this time in her life, Felicia had started to master muscle and food. I asked her… AJIM: What is a day’s food like for you? FB: Oat meal ½ cup Egg Whites 5 Mid morning snack – Protein bar or lean protein 4 oz. lean protein 2 cups of a vegetable 1 serving of rice Afternoon snack Dinner is the same structure as lunch AJIM: Wow, you eat like all day. I know you travel a ton for work. How practical is this? FB: I meal prep before going. I don’t compromise my work out time, and I do not “reward” myself with food. AJIM: Do you ever just eat bad? Like sweets, stuff like that? FB: Oh, heck yeah. I take one meal off a week. So like Saturday night, if we are going out to eat, I’ll eat like a whole pizza! Felicia believes you have to get the cravings out of your system. She has worked on her body for so long, it is a path, not a project! American Journal of Integrative Medicine, Page 06
We all know people who have yoyo dieted for years. They lose the weight, but then, within a few years, they gain it all back plus a few pounds. For people who need to gain weight, they want healthy gains, not empty fat cells. The battle of the bulge is really hard, on all sides of the fight! I treat clients from all over the world. If I could share one thing with them it would be what I learned recently from Felicia: Take off your clothes and look in the mirror. - If you like what you see, then that’s where you need to be. If you don’t…… Regardless of your body and health challenge, we know what we need to do, right?? Eat less and exercise more?? Well, maybe. That could be a start. Ask yourself: How do my clothes fit? How do I feel when I see myself naked in the mirror? Am I confident in intimate situations??? Get real, then get a plan! Men and women the world over share the challenges of weight management, but historically, women do have a much bigger hill to climb toward weight loss. Have you struggled your entire life? Have hit mid-life and now see pounds you don’t recognize? Ladies, we struggle with our physical bodies, and the ability to keep our weight in a healthy range. This seriously impacts our self-esteem. We have been programmed by Hollywood, the media, even the medical community has contributed to the negative body image we have developed over our lifetimes. So, here are a few rules to live by: GET A PLAN!!!!!!!!!!!!!!!!!! Why do diet’s fail??? If you fail to plan, you plan to fail. Why does Jenny Craig work if you follow it? Because they plan everything that goes into your mouth. So, do it for yourself. Meal plan and prepping on a Sunday can be fun, it will save you a lot of money, and reduce the likelihood of your program failing.
YOUR MIRROR DOESN’T LIE… (CONT.) • Clean food – Not fried, boxed, processed, pre pare the week in advance • 4-6 meals a day 200-350 calories each • CHEAT – ONLY ONE MEAL A WEEK • Get up!!! 3-5 days a week – 30 minutes of aerobic value work out • Lift – build – maintain (You can do it. Start small, and build) 3 times a week Let’s see what Felica has to say before we go… AJIM: Do you get sick very often? FB: No, I do not get sick very often. I’m very healthy. AJIM: You do use Bio-Identical hormones, BBHRT, don’t you? A lot of our clientele are suffering at midlife of with menopause. They report night sweats, a lack of sleep, unsightly weight gain, and thinning hair. Not to mention them feeling their age, looking their age, and losing their sex drive completely! FB: You know I do. Right before I turned fifty, I started having all these symptoms, and hot flashes and irritability. I did gain some weight. Then I was like, ‘What is going on?’ and I couldn’t get it [the weight] off. I was doing my cardio. My doctor realized hormones were what was missing. Once I got on them, my life changed – dramatically! The hot flashes and mood swings stopped. I had more energy to work out. The weight did come off, and this was all due to the BBHRT. Hormones saved my life. AJIM: Really? How interesting FB: Hands down! Lifesaver. Felicia is a true SHero of mine. As someone who has struggled with weight, health challenges, and injury, I have consulted with Felicia for years on what to hone, change, or add to my routine. Felicia helped me see both sides to the weight issue, but she also showed me that at any age, you can do anything! And she looks great!!! Thanks girl!!!
American Journal of Integrative Medicine, Page 07
YOU DO YOU, BOO. BY PAMELA EDWARDS, HHA This is the time of the year where we have so much going on in our lives. We need to remember to be grateful for the good, the bad, and the ugly. Thanksgiving has just passed, Christmas is right around the corner, and a New Year is knocking on the back door. New resolutions will be made, promises will be kept, and commitments to ourselves will be set with the best of intentions for this 2020. As a suggestion, I would say not to make any new ones if you didn't keep some or any of the ones you had last year. Now, maybe I’m a cynic, but let’s be honest, less than ten percent of us will actually keep fifty percent of the goals we set, ever in our lifetime! So, maybe a good strategy would be to keep some of the same ones from last year and add one or two new ones that really matter for 2020. The most important thing you can do for yourself is to be compassionate and loving with yourself. If you haven’t achieved your goals yet, that’s okay. Chunk things down to make them more attainable in order to be successful. Keep a journal with your goals in them, write them down. Review your top three goals daily, and your top ten goals weekly. This allows you to stay on track and monitor your progress. So, today, let’s clean your slate and prepare to look at the new year with enthusiasm, excitement, and adventure. I believe resolutions should not be once a year, but we should be making small changes all
American Journal of Integrative Medicine, Page 08
year long. We have been taught to look outside of ourselves for answers, but the real answers have always been within us. So here are some things that I want to offer you. I encourage you to take this in, use what feels like it applies for you, and discard what doesn’t. Current vibe: Do You Restore yourself Reinvent yourself Early to bed (Rejuvenate Yourself) Early to rise (Take some quiet reflective time to yourself to start each day) Tea Lots of water (Convert half of your body weight into ounces. If you weight 150lbs, drink 75 oz. water a day) Exercise Work hard and enjoy your work Garbage In – Garbage Out – Eat Smart!!! Learn to say NO – Stop ver extending yourself at the expense of yourself Bubble baths (Boys like bubbles too). Be present Feel fantastic Laugh, Laugh, Laugh. Have a wonderful holiday and a fantastic New Year This is an original work by Pamela Edwards, HHA, Director of Fitness, Acute Care Triage
MEDICAL IDENTITY THEFT: HOW TO PROTECT YOURSELF BY JAMES HARRISON Medical Identity Theft: How to Protect Yourself By James Harrison CEO, INVISUS – Affinity partner for Acute Care Triage Your medical information is a goldmine for cyber criminals and fraudsters. Unfortunately, medical identity theft affects millions of Americans every year, and it can wreak havoc on your finances and even your health. What is Medical ID Theft? Medical identity theft happens when someone steals your personal information, electronic health records or insurance information and uses it to get medical treatment, equipment and prescription drugs in your name. This could leave you footing the medical bills and even mixing their health records with yours. In fact, according to a recent study from the Ponemon Institute, medical ID theft victims spend nearly $13,500 on average to deal with the problem, including paying off fraudulent medical bills. With continual cyber-attacks and data breaches among both healthcare providers and health insurers, medical identity theft will most certainly claim millions more victims. Here’s what you need to know to protect yourself and your loved ones. The Real Dangers of Medical ID Theft Victims of medical identity theft have similar outcomes to other types of identity theft, such as ruined credit, but can suffer even more devastating consequences. Victims can have medical insurance claims denied, lose access to their insurance, and be forced to pay to restore their insurance coverage. If thieves max out benefit thresholds on an insurance policy, policyholders could find themselves unable to get timely coverage for urgent treatments.
them down over charges they’d illegally purchased prescription drugs. When medical identity theft results in erroneous medical records, the consequences can even be life threatening. Drug allergy warnings or other special medical conditions may be deleted. Previous medical procedures can be erased. Blood types can be changed in the patient’s medical records, endangering the life of the ID theft victim should they need a blood transfusion. These potential health risks alone are reason enough for consumers to be vigilant and get protected. Of course, the theft of medical records also gives thieves access to your other personal and financial information including Social Security number, date of birth, and bank or credit accounts. Victims of medical identity fraud often find themselves also fighting other types of identity theft including credit fraud, Social Security fraud, tax return fraud and more. Look Out for Red Flags There’s a lot you can do to keep an eye out for signs of medical identity theft. Here are a few red flags you should watch for: • A bill for medical services or equipment you don’t recognize • Double billing charges on a medical bill • Mistakes on your medical history • A call from a collection agency about a medi cal bill you don’t owe • Denial of insurance due to a medical condi tion you don’t have • A letter from your health insurer notifying that you have reached your benefit limit
Victims might see the cost of their insurance increase or may be denied coverage altogether if the fraudulent treatment included care for things like diabetes, osteoarthritis, or cancer. They may be unable to access their own medical records. ID theft victims could end up with a flag in the system triggering regulators or even law enforcement to track American Journal of Integrative Medicine, Page 09
MEDICAL IDENTITY THEFT: HOW TO PROTECT YOURSELF (CONT.) Friendly Fraud While many thieves obtain the victim's medical information in the typical pattern of hacking, phishing, stealing mail or copying your records at a clinic or other facility, about half of all medical identity theft happens among family members.
5. Monitor for ID theft. Many medical ID theft cases are first detected with identity theft and credit monitoring where you’ll be notified of collection notices for unpaid medical bills and other signs of ID theft.
The Ponemon study revealed that 24% of medical identity theft victims said a family member took their medical credentials and used them without permission. Another 23% said they willingly shared their health insurance information to help a family member or friend obtain medical care. In the study, most of the people who shared medical info did not consider it a crime, but it's still considered fraud against medical insurers and health care providers. Sharing Medicare or Medicaid information with someone else to help them obtain coverage is also a state and federal crime. 5 Tips for Protecting Yourself While it can be difficult to protect your information from being exposed in a data breach, there are ways to lower your risk. 1. Ask about security practices. Inquire how your doctor’s office, hospital and insurance company protect your personal information. They are required to safeguard your data – and you have the right encourage privacy by asking how they protect you. 2. Secure your copies. Store any paper and electronic copies of your medical and health insurance records in a safe place. Shred or burn health forms, insurance and prescrip tion papers. 3. Be suspicious. Don’t fall for online or phone scams for things like “free” medical quotes, products or services. Don’t share personal or medical information online or over the phone unless you initiate the conversation. 4. Review your medical records. Carefully read through your insurance statements and medical records for anything you don’t recognize. American Journal of Integrative Medicine, Page 10
Get Expert Help If you know that your medical identity has been stolen, you can start taking steps on your own to work through it. Those steps can include requesting copies of your medical records, which might require paying a fee, and asking medical providers to correct false information. The Federal Trade Commission offers a helpful checklist of steps to take when working through medical identity theft on your own. However, expert help is available to monitor for medical identity theft – and recover from it with minimal damages and downtime. You may choose to enroll in a trusted identity theft protection plan to help monitor for suspicious activity, including medical ID theft. These plans also include professional recovery and restoration services to rely on in the event you ever suspect you might have a medical ID theft problem. Keeping watch over your medical information, credit report, financial statements and insurance statements may not prevent all cases of medical identity theft but staying vigilant and proactively monitoring for problems can help you notice fraud faster and take action quickly to correct it. If you want to learn more about our product, please log into AcuteCareTruage.com.
HOLIDAY FOOD SAFETY BY TRACY WOOD, CPC, ELI-M, HHA During the holidays food is plentiful, fruit cakes, pies, cookies are abundant, and candies abound. Eating is a popular activity for families, friends, and other partygoers. Sharing food can help people connect, celebrate, and share. However, it is important to keep the food you buy safe to handle, eat, and share with others. These food safety tips are based on documented scientific research and on validated government documents. In January 2011, then, President Obama signed the Food Safety Modernization Act into law. According to the U.S. Food and Drug Administration (FDA), this law makes sure the United States food supply safe by shifting the focus of federal regulators from responding to contamination to preventing it.1 This article also includes suggestions from the Codex Alimentarius, the international guideline to food safety. This document, published in 2003 by the World Health Organization and Food and Agriculture Organization of the United Nations2, was also drawn from for the purpose of this article. Food safety covers a variety of topics, things like GMOs, food allergies, food poisoning, healthy and safe water, illness transferring from touching, foodborne illnesses, labeling, and more.3 Our goal for you, if we could outline such a thing, is to help you become a more savvy shopper and label reader so you gain a greater understanding about what is REALLY in your food! For now, let’s start with the basics: • Wash your hands before eating or handling food. • Wash your food, i.e., lettuce, fruits, vegitables, even proteins can be rinsed, patted down and cleaned. • Thaw foods from the freezer to the refrigera tor (rather than on the kitchen counter or in the sink!). • Check expiration dates. Nothing good comes from drinking chunky milk. • Clean your food prep area, cutting boards, counter space and the like. • Keep your food out of the danger zone (40-140º F). For example, cold food must be kept at 39º or lower; hot food at 140 º or higher. • Do not exceed more than 2 hours outside the
danger zone. If you are taking food to a party, have it transported appropriately. • Cook your food to proper temperatures (for meat, above 140º F) to kill bacteria. • Eat leftovers within 3 days or compost them. • Pack your lunch in an insulated lunch bag with a cold pack. • Reheat your food to an internal temperature of 165 º F.
Follow these guidelines so that you can keep your food safe and spend more time enjoying your family and friends over the holidays. Remember this time of year, we all indulge a little more than we should, your gut will pay for it, so be smart. And finally, don’t drink and drive, Uber is free a lot of the time over the holidays. From our Acute Care Triage family to yours, whatever you celebrate, remember to celebrate YOU! Be well. References: 1“Food: Fact Sheets and Presentations,” (U.S. Food and Drug Administration 2 May 2014), http://www.fda.gov/Food/GuidanceRegulation/FSMA/ucm247546. htm. 2World Health Organization and Food and Agriculture Organization of the United Nations, Codex Alimentarius (World Health Organization, 31 March 2014), http://www.codexalimentarius.org/standards/list-of-standards/en/?pro vide=standards&orderField=fullReference&sort=asc&num1=CODEX. 3“Check Your Steps,” (U.S. Department of Health and Human Services, 8 June 2014), www.foodsafety.gov/keep/basics/index.html.
This is an original work authored by Tracy Wood, CPC, ELI-M, HHA American Journal of Integrative Medicine, Page 11
HARMONY IN WINTER BY KI ENNES M.AC., L.AC
Quiet, stillness, the conservation of one’s energy. These are the gifts of winter. According to the Five Element tradition, Metal nourishes Water. In autumn, the season of the Metal element, we focus on the lungs. Strong healthy lungs can make an easier transition to winter and the Water element. The kidneys, adrenals, and urinary bladder belong to the Water element. According to Chinese medicine, the kidneys are not just a pair of organs. Instead, they represent a much greater set of functions. They represent functions such as hormonal activity and fluid balance. After the rush, excitement, and stress of the holidays, our kidneys/adrenal glands have had quite a workout. We should take a tip from Mother Nature since Chinese medicine is based on nature. Winter is the time to conserve your resources. To strengthen and support your kidneys, follow these tips:
• Take Chinese herbs for immune support. Vis it our website if you have postnasal drip, dry cough, productive cough, stuffy nose, runny nose, or a sore throat. Chinese herbs can sup port your immune system and help keep you healthy, naturally. Follow these tips, and enjoy the winter season in good health. For more information, visit with one of your Natural Medicine specialists in your wellness plan on Acute Care Triage. This is an original work authored by Ki Ennes M.Ac., L.Ac
• Sleep more. The sun sets earlier and the night is longer. We should go to bed earlier and rise later. • Expend less energy. Believe it or not, one of the best ways to strengthen the kidneys is to rest. Lying down for a 20 minute nap is opti mal. Be sure to turn off the TV or computer. • Recharge your “batteries” or energy reserves. Winter is a good time for inner work such as reading, spiritual study, meditation, Tai Qi, and Qi Gong. Focus on things that preserve and cultivate your inner strength. • Keep your lower back warm and supple. Don’t expose your back to the cold. Do gentle yoga stretches and avoid strain. • Eat foods that nourish the kidneys. These in clude most beans, especially black beans and kidney beans. Barley, walnuts, Miso soup, and seaweed, like the kind that surrounds sushi, are also kidney nourishing foods. • For those who feel cold easily, add dried gin ger, cinnamon, black pepper, and cloves to your favorite recipes or beverages. American Journal of Integrative Medicine, Page 12
References Liao, SJ, “The Origin of the Five Elements in the Traditional Theorem of Acupuncture: A Preliminary Brief Historic Enquiry,” Acupuncture and Electro-Therapeutics Research, 17(1992), 7-14, http://www.ncbi.nlm.nih.gov/ pubmed/1351340. “The Kidneys and How They Work,” US Department of Health and Human Services, (23 March 2012), http://kidney.niddk.nih.gov/kudiseases/pubs/yourkidneys/.
FINDING MY THINNER PEACE BY TRACY WOOD, CPC, ELI MP, HHA Are you sick and tired of the diet website teasers on Facebook promising you guaranteed success? These sites promise me I will lose 25 pounds for $29.95 (per magic bottle, 3 bottles auto shipped plus shipping and handling). They say that if I use this product, I can keep eating like I do today, I don’t have to get off the couch, and I can have as much alcohol as I want. These ads promise me the answers to every fat battle nightmare have had since I got out of high school, then when I click, they want my credit card for yet another purchase. The rub for me? They are regurgitating the same stuff as everyone else! There is nothing NEW here, they just have advertised it “Flashier” or “Funnier” than the last fool. Why do I have to pay for help on every diet or wellness website? Why won’t someone just give us REAL answers and support? Why can’t anyone in the medical field care enough about the average American who struggles with the biggest killer and cost burden on the healthcare system today? MONEY!!! Food systems, prepackaged meals, supplements, this racket is a multitrillion-dollar a year industry. Conversely, millions of Americans die every year from Type II Diabetes, heart disease, stroke, all stemming from morbid obesity. Why do our primary care doctors not issue prescriptions for dieticians? Why do our insurance systems not make it mandatory for morbidly obese people to work a wellness and weight management program? MONEY!!!
How do we save our own lives? Is it too late? What if we are in the latter part of our lives? It’s never too late! Let’s not waste anymore time. We know there is a problem, right? You over eat. Own it. Get honest, stop telling yourself all the BS reasons why you do it, just own that you do it. Now, you must get a plan. So, what is it? Write it down. Right now, how much weight are you going to lose? What’s the commitment? Decide. I’ll wait….. No, do not keep reading, get off you’re ass and get a piece of paper, write down how much you are going to commit to taking off your butt right now. Write it on the piece of paper you just picked up. Ok, now we know what your goal is, we need to figure out why you are overeating. What is it? It is different for everyone. Don’t sit here boohooing in your third plate of pasta. Just get honest! What is the deal? I know this is harsh, life is harsh! Your life may have been really harsh, and let me be the first to say, I am really sorry for that. For every horrible, lousy, mean, hateful, hurtful and awful thing you have endured, I am sincerely sorry. Today is a brand-new day. Let’s pull out of the horrible old story of your life. Today is a new day and new you. You’ve got this, and we’ve got you! Come on, we can do this, together.
So, what’s the answer? DIY baby – Do It Yourself!!! Are you ready to die next year? Seriously! I am asking you now, if you are 50 or more pounds overweight, you will die if you don’t stop eating the way you do right now. If you do not inject some moderate exercise, you will shorten your life. You will die an ugly and painful death, period. How do I know this to be a fact? Actuarial data and the law of large numbers. What does that mean? When insurance companies keep statistics, they are accurate due to statistical analysis research. The actuaries who work within these companies have tracked data for decades. Using the law of large numbers, these researchers know how many people will die, how, why, and so on.
American Journal of Integrative Medicine, Page 13
FINDING MY THINNER PEACE (CONT.)
What kind of diet will work? That’s a great question. There is a theory that different blood types respond better to different diet types. There is some truth to that, and while we cannot address each of those different blood types and diets here, we know one thing for sure, a Ketogenic lifestyle (For decades known as an Atkins Diet) has shown amazing global success. We are going to give you a drill down on a Keto Diet today. What is “Keto”? – It’s a diet that uses alternative fuel sources for the body when sugar is cut off from the body (or in limited supply) due to a dramatic reduction in carbohydrate consumption. What can I eat? – Low carb foods. Natural fats, olive oil, butter, eggs, fish, meat, vegetables that grow above the ground. For recipes (FREE) go to DietDoctor.com What do I avoid? – Potatoes, Beer, Rice, Bread, Pasta, Candy, Juice, Soda. Where do I go for FREE help??? - https://www. dietdoctor.com This site is free. They are independent. They are committed to helping people make a change, and save your life… How can I help you? Message us. We will send you ideas, menus, tips, all free, free, free, and privately. God bless you on your journey and Be Well!!! Tracy Wood, CPC, HHA
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THERAPY
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THE POST-HOLIDAY BLUES AND BLAHS! REV. BRIAN K. SHAFFER, GC-C, FT, LLPC, The Holidays are over and the Near Year is just beginning. You made it through the holidays! Now that the stress of the holidays is over, the decorations are put away and the festive music is done, you may be wondering why it is your feeling blah? There may be several reasons. First, it’s the start of a new year and you may be feeling the unwanted and challenged expectations of resolutions. Second, you have not have anything to look forward to after having a busy holiday season. Third, it’s the middle of winter and the days are dreary and the nights are long and endless. Luckily, the days are actually beginning to get longer! So how do you work your way to feeling better? Notice, I did say work. One way is to try setting a goal. Something small enough that it’s easily achieved. When it’s achieved, celebrate your accomplishment and set another. Even in terms of resolutions, maybe this year should be more about how you will live each day to its fullest, one day at a time. Self-Care: Here are some suggestions: Be kinder to yourself. Try not to get down on yourself when tough days or bad things happen. Get support from others. Let friends and family help you through your tough times. Foster relationships with those who can listen to you and be there for you when you need it. Give support to others. You have something to offer. Brush off hurtful comments. Try to let go of any guilt or shame. Try to keep toxic or self-absorbed people away. You want someone who will lift you up and not tear you down or beat you up emotionally. Do things that make you laugh. Get organized. Consider volunteering. When you give of yourself, you forget your own pain and struggles. Consider down-sizing. Give away things that you are willing to part with and share them with others in need. Try re-gifting to others. Spend time journaling. Take more walks. Get more sleep. Take a class or get a new hobby. Try something new. These things stimulate your brain and produce endorphins to help with low energy and fatigue. Get at least 30 minutes of sunlight or fresh air each day. Our winter dark days can add to sadness and depression. Consider buying a light box. Light therapy can be an effective tool to combat the depres-
sion of Seasonal Affective Disorder (SAD). Be sure to consult your physician! Finally, be sure you have identified what it is that gives true meaning and purpose to your life. Reflect on what feeds your soul. This will give you a reason to get up daily and will give you something to look forward to. Reinvest in your life a little bit each new day of this new year. Resolve to lead with your heart and live each day as if it is your last day! Confidential and professional help is available from our highly qualified, skilled and credentialed Mental Health Clinicians. Our Interfaith Chaplains, Spiritual Advisors, and Life Coaches are available to provide emotional and spiritual support to you as well. You can also make an appointment with your primary care physician (PCP), who can help coordinate your care and refer you to a specialist, if needed. If you don’t have a PCP, we can help you obtain one. If you have any changes in your health and you’ve got questions, call our 24-hour nurse line. You can speak with a registered nurse anytime, any day. AcuteCareTriage, Inc. is committed to helping you by nurturing well-being through body, mind and spirit. This is an original article written by Rev. Brian K. Shaffer, GC-C, FT, LLPC, NCC
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CHRISTMAS CLEAN & SOBER BY TRACY WOOD, CPC, ELI MP, HHA
When addicts stop using drugs and alcohol or stop participating in addictive behaviors, they make a life-saving brave choice. This decision is rarely painless, or simple. Whatever the circumstances were surrounding your decision to stop, it is vital that addicts pay close attention to familial, emotional, physical, and relational triggers in their life. These types of triggers are responsible for most, if not all, relapses. Holidays can exacerbate stress for those who are not addicts, let alone those who are struggling with addiction. Identifying what triggers relapse can indeed help prevent it. Remember: if you don’t want to slip, stay away from slippery places! The 5 most common relapse triggers: 1. Depression, sadness, anxiety, anger, shame, and guilt. The holidays can create all sorts of conditions ripe with depression, sadness and anger. Be mindful. Stay away from toxic people and situ ations. And remember, don’t stand at the bar! 2. Boredom. Staying productive and busy can help keep your mind occupied with things that empower you. 3. Physical pain. This is a tricky one. Be honest with your physician. Make sure your sobriety is priority one. It’s far too easy for doctors to treat and street patients. Addicts are sometimes born, sometimes built. Avoid being the latter. 4. Using prescription drugs that can get you high even if you use them properly. This goes to my previous point. You have got to tell the physi cian the truth. Own your sobriety. Be proud of it. Be strong, and if you are afraid you are not strong enough, there is strength in numbers. Bring a friend or sponsor. 5. Being around drugs and alcohol, those who use, or familiar places where you once used. Don’t go backwards. Keep your eyes forward. You have gotten this far. One day, one minute, one second. It all matters.
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For anyone struggling with addiction or addictive behaviors, please use this information as a guide to help support your continued recovery or complement what you have already learned about yourself and your addiction. A common phrase heard in recovery is, “relapse is a part of recovery.” While this statement is true for many, it is not a must or a requirement for successful long-term sobriety. You are never alone. You are always dialed in to your clinical team at Acute Care Triage. Use your resources and Be Well!
TIS’ THE SEASON - GOOD GRIEF! BY REV. BRIAN K. SHAFFER, GC-C, FT, LLPC, NCC They are here! Probably the most joyous and yet the most dreaded stressful time of the year. For those of us who are grieving, it is often not only stressful, but sad, lonely, depressing and overwhelming. We just want them to be over. The Holidays usually bring thoughts of family, celebration, fun, decorations, lights, traditions, and hustle and bustle. This year may be quite different for you. The lack of interest in the holidays as a whole may add to the stress. Are these feelings normal? Yes. Even if you seem to be doing rather well, you can expect to slide back. Will I ever be able to get into the holiday spirit again? Yes. If this is how you are feeling, you’ll be glad to know, it is completely normal. This year you may not want to send cards, buy gifts or decorate. That’s okay. It is also okay to do all of those things. You are grieving and you get to make the choices that are right for you. Don’t let others should upon you. In other words, don’t let others tell you what you should do. “You should do this,” or “You should do that’” You’ll end up “shoulding all over yourself!” We have so many sentimental memories that may be tied to holidays that make these days, these seasons, especially hard for some of us to cope. At these times, more than others, we long for the past and even can dwell on what we have lost. We are surrounded by people yet we may feel even more isolated and lonely than usual. The families and gatherings that we see remind us of the empty seat at our table. Handling the holidays is not about how to eliminate the pain but rather how to live with the pain rather than being consumed by it. • First and most important, take care of yourself. • Don’t feel guilty if you end up enjoying yourself during the holiday. • Spend time with your memories. This is both painful and pleasurable. • Plan a special moment, give a special photo, share the memories. Tell stories of past holidays; others may be missing your loved one too. • Let the tears flow, they are healthy and normal. • Look for the joy in the moment. Create your own happiness, whatever it may be. • Work at lifting depression. Take responsibility for yourself and your feelings. Don’t wait for
someone else to give you some joy. • Be patient with yourself. Figure out what you want to do, balance it with what you are capable of doing and then compromise. Do what you can and let that be enough. • Drive yourself to events. If they get over whelming, you can leave. • Start a new tradition. • Think one moment at a time. • Deal with the empty chair by rearranging the seating, eat in a different room, or leave the chair and honor all the ones not with you. • Shop on your best days, or do online shop ping or buy gift cards instead of shopping for gifts. But hang on to your wallet, you can’t fill the hole in your heart by buying your way out of grief. • Decorate something even if it is small. Keep it simple. • Do whatever feels right for you. Hand the stockings, lights, wreaths, or not. Whatever feels right for you. • Plan ahead. Grief affects a person’s ability to concentrate. Make lists. • Redefine expectations of self. Be honest in what you expect to be able to do. We live in world of ought’s and should’s and suffer from guilt when we cannot meet our own expectations. Let the season carry you where it will. Live in the present moment. • Ask yourself the following: Will it still be the holidays without it? Why do I do this activity? Is it tradition, habit or obligation? Do I have to do this when I don’t want to, or can some one else do it for me? Do I like doing this? How could I do this activity differently? • Remember that you are not alone. May you find unexpected tranquility even in your sadness. May a kind word, a reassuring touch, and warm smile give these gifts as well as receive them. May Peace, Hope and Joy surround you this Holiday Season. AcuteCareTriage.com is here to help provide the tools, resources, and support you need to deal with your Mental, Spiritual, and Behavioral Health Needs. Consider seeking counsel from a member of our Therapy Team! This is an original article written by Rev. Brian K. Shaffer, GC-C, FT, LLPC, NCC
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MEDICINE
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DON’T GET ME STARTED - TOXINS ALL AROUND US BY MARY JO RUGGIERI, PH. D.
Some people say, If I eat well, do moderate exercise, take a few vitamins, do not smoke and just drink occasionally I should be healthy, right? Wrong! The red flags are flying in our faces, some even at half-mast, yet we do not pay attention. Detox is becoming a hot topic. The world has changed. Toxic substances and chemical waste materials have become environmental hazards that cause damage to our health. Our bodies need to dispose of the waste material it collects or it can become a major problem. Our bodies also can naturally deal with many harmful substances that invade its system, unless the toxic buildup is so immense that it begins affecting our organs, cells and internal detox systems. One symptom of toxic overload is fatigue and being persistently tired. Your chances of getting cancer are now one in three with the prediction that it will soon be one in two. Greenpeace reports, due to environmental toxic waste problems, that our bodies are burdened with some 200 different kinds of organochlorines, reactive compounds with carbon-chlorine bonds that include pesticides, dioxins, PCBs, solvents, acids and many more. The research suggests that the average American carries more than 60 parts per trillion of dioxin compounds in our tissues, enough to cause adverse health effects. And this is just the tip of the iceberg! Let’s add the abundance of mercury in our fish, the heavy metals in our food and air, the high levels of arsenic in our water, cadmium in our food, chromium (a byproduct of steel) in our soil and of course radioactive strontium 90 (from nuclear fallout) already in our bones! According to Mike Weilbacher in Toxic Shock: The Environmental Cancer Connection, there are 1,500 new chemicals, plastics, solvents, cleaning agents and reformulated fuels that enter the marketplace annually while under-funded government watchdogs check the toxicity of only about 12 to 20 of them. Is cancer killing us softly with environmental toxins? Sure makes saving for retirement questionable.
Fiery U.S. Senate hearings last week addressed the horrendous amount of arsenic levels in our drinking water, which correlate to all endocrine cancers. Yet the EPA, under Director Christie Todd Whitman, continues to try and justify why this current administration reversed the existing laws on the books that would control the amount of allowable arsenic in our water! Our chemical industry hides the truth from consumers, denies the facts that the link between health hazards and their chemical waste is high and then turns around and tries to sell us more chemicals to eradicate the cancers they have created. What a market! We can’t live in a bubble. We can’t get away from the fast foods, toxic effects of diet soda, bathing in over-chlorinated tap water and just plain breathing. So, let’s take care and take charge. First and foremost, continue to not be passive about our toxic environment. Write Senators DeWine and Voinovich reminding them that the levels of arsenic in our water will affect them as well as their families. Second and most pro-active, detox daily. Do the simple things everyday; add one focus detox per week and one major detox per month. Nutrients that keep us safe. Studies from many sources show that antioxidants reduce the risk of developing cancer. Antioxidants neutralize the detrimental affects of harmful chemicals called free radicals. Free radicals invade cells like rust affects metals. (Dr. Andrew Weil highly recommends an antioxidant program; click to drweilselfhealing.com for more info.) American Journal of Integrative Medicine, Page 21
DON’T GET ME STARTED - TOXINS ALL AROUND US (CONT.) The trilogy (take with meals): • 25,000 IU of beta carotene • 1,500 mg of vitamin C • 800 IU of vitamin E • Selenium (low levels are linked to breast cancers): • Take with a fruit snack mid-day • You can take 200 mg with vitamin E, but it may not absorb with vitamin C • If you have had cancer, you may want to take 300 mg • Minerals (take after dinner): • Zinc enhances the immune system • Copper is an antioxidant • Calcium and vitamin D, especially for women • Flaxseed is a must for cancer prevention. It’s ef fects are anti-tumor, anti-viral, and it’s a powerful antioxidant Think green. Studies show there are more than 3,000 plants with reported anticancer activity. Green is a powerful antioxidant, besides a gentle detox agent. Drink two to three cups of green things daily. Choices include: • Green tea daily fights tumor formation • One tablespoon of chlorophyll in eight ounces of water eliminates mucous • Juice green veggies; have a veggie cocktail • Take spirulina, chlorella or wheat grass drinks at least once per week Don’t be fooled: Green Kool-Aid or lime soda does not constitute a healthy green thing. Simple as it may seem, purging the body of toxins will be the future of medicine. We haven’t been able to prevent the detrimental effects of toxins yet. So, the best idea is to outsmart the process and change your internal environment. May the longtime sun shine upon you. This is an original work by Mary Jo Ruggieri, Ph. D.
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10 WAYS TO AVOID GETTING THE FLU BY STEPHANIE NIELSEN, PHARM.D., CCN
Now that the holidays are over, and the wind chill is rearing its ugly head in parts of the mid-west, we are in full-blown flu season. The interesting thing is that Flu is not a season. The Flu is the inability to adapt to decreased sun exposure, decreased water intake, increased sugar intake, and stress. Now that it is colder and wetter in most parts of the country, people naturally spend more time inside and with other people who may have lower resistance to cold and flu viruses. We are in temperature-controlled homes and offices; often they are too warm for us and we forget to increase our water intake. We have just finished a big flurry of social and family events and given ourselves permission to have all sorts of wonderful treats (i.e., we ate too much sugar). And with all the parties, friends, and end of year deadlines, we have stressed ourselves out financially and socially. No wonder so many people, who are thrilled that the holiday season is finally over, let their guards down and end up sick. Ugh! So how do you prevent this vicious cycle and how can you shorten it if you are already feeling the aftereffects of the holidays? Here are my top ten tips for avoiding and shortening the flu for you and for your family: 1. Wash your hands. As simple as this sounds, it is so true. In fact, each member of your family should have a personal fingernail brush. Wash your hands with warm water and real soap twice a day for 30 seconds, using your finger nail brush. (Singing Happy Birthday 3 times in a row should about get you there.) Your hands can contain over 10 million microbes; therefore it is vital that twice a day you remove them (http://news. bbc.co.uk/2/hi/uk_news/england/west_mid lands/6926078.stm). When you eat, touch your face, and touch other objects, you are transferring and receiving millions of little gifts from your environment. So decrease your like lihood of ingesting the ones you don’t want and scrub twice daily. 2. While you are at the sink, grab yourself a glass of water. How much water you drink
a day is critical. You must stay hydrated to keep your body and your protective mucus membranes in top shape. Drink half your body weight in ounces of water. For example, a person weighing 150 pounds would drink at least 75 ounces of water daily. Thirty-two ounces are in a quart, so a 150 lb. person should drink to 2-3 quarts of water daily. Remember that alcohol, coffee, and some teas will dehydrate you, so it is impor tant to add additional water if you drink them throughout your day.
3. Live food, live body. Real food is the only fuel the body really knows how to use. I begin each day with a glass of dehydrated green food. You can find many brands in the stores that range from cereal grasses (wheat grass, barley grass) to algae like Chlorella. Mixed with water, dilute juice, or in a morning smoothie, they provide vital nutrients to aid your immune system. 4. Decrease sugar. I know you already know this, but it is one of the most important tips for your overall wellness. Every 4 grams of sugar is equal to a teaspoonful. And every teaspoonful of sugar paralyzes your white blood cells, the ones that fight disease, for up to 4 hours (http://www.fortcollinsnutrition. com/sideeffectsofsugar.html). Think about this--the average 20 oz. Gatorade has 35 gms of sugar. That is almost 9 tea spoons of sugar which will suppress your body’s natural repair and immune de fenses for up to 36 hours. It is critical to go low glycemic. Eat eggs or leftover dinner for breakfast. Eat soups or stews, and limit alco hol, starches, and sweets. You need your im mune system alive and awake, not drugged and sluggish on sugar. 5. Rest. If you feel worn out, then you probably are and you need to get into bed early. You will be doing yourself a favor to get some extra rest and allow your body the downtime to repair itself! Most adults need 6-8 hours of sleep to perform at their best. American Journal of Integrative Medicine, Page 23
10 WAYS TO AVOID GETTING THE FLU (CONT.) 6. Vitamin D levels. In the past few years we have learned how critical it is to measure your Vitamin D blood levels. We used to be lieve that levels of 10 or higher were accept able, but now the standard of care is levels above 30. To truly be healthy and to maximize your chances of avoiding the flu, you will need to get your Vitamin D blood levels between 30 and50 ng/ml. Higher levels are recom mended to combat chronic disease. Work with your healthcare provider to find the best dosing for you. Most adults are find ing they need 5,000 IU daily to achieve these levels (http://www.lifeextension.com/maga zine/2010/1/Startling-Findings-About-Vita min-D-Levels-in-Life-Extension-Members/ Page-01). 7. Momma does often know best, and home made chicken soup can make a difference in how you fight off the flu and how quickly you recover. There are lots of great recipes that do not have to be complicated. The key is making your own bone broth using a real whole chicken (not store-bought broth) and then throwing in whatever veggies you like. 8. Hydrogen peroxide is the world’s only germi cidal agent composed of water and oxygen. It is antiviral, antifungal, and antibacterial which makes it perfect in thinking about prevention. During the flu season it is wise to place a few drops in each ear for 2-5 minutes once a week. Place the drops in your ear, let the hydrogen peroxide bubble, and then drain it out just as you would after getting out of a shower. Repeat in the opposite ear. You can also add a capful of 3% hydrogen peroxide to your mouthwash to gargle and spit daily. 9. Should you get the flu or feel like you are coming down with the flu, my last two ideas may help shorten your symptoms. First is a hydrogen peroxide bath. Hydrogen peroxide is H2O2; so when you add it to a bath, it be comes pure water and free oxygen. Free oxy gen is oxygen radical which will be absorbed through your skin and work to support your immune system by oxidizing, or destroying, American Journal of Integrative Medicine, Page 24
the flu virus. Adults can use 2 quarts in a full- size tub. Children should use 1 quart. Sit in the tub for 45 minutes to an hour and then towel dry. The free oxygen will also make you feel more fresh and invigorated, but don’t overdo it. Remember number #5. Go rest!
10. Homeopathic Oscillococcinum. Now, that is a mouthful but it is amaz ng and really works (http:// www.scielosp.org/scielo.php?pid=S0021 25712012000100017&script=sci_arttext).Os cillococcinum is a homeopathic medicine that can be found at most standard pharma cies. It is safe for all ages to use and has been shown to lessen the severity or the duration of the standard flu symptoms. Fol low the directions on the package or try taking one vial a week during flu season as a preventative measure. Flu is not a season but the lack of the ability of your body to adapt to so many sudden changes. I hope you are now armed with all you need to not only survive flu season but to avoid the flu this year and in the future. This is an original work by Stephanie Nielsen, Pharm.D., CCN
TELEMEDICINE VS. MOBILE PRIMARY CARE BY TRACY WOOD, CPC, ELI-MP, HHA Telemedicine vs. Mobile Primary Care Mobile Primary Care has been in practice around the globe in one form or another for well over two decades. We are not consistent in what we call it; nonetheless, we have been participating in it. Perhaps a doctor returns a phone, or an email, maybe a text, either modality its mobile medicine.
This month our subscribers received the links in their email to download their new access points to load these Apps in order to make their utilization as simple as a quick swipe on their phone to speak with the nurse or triage partner.
At Acute Care Triage, our Mobile Health Solution has been successfully supporting patients in 11 countries around the world since 2015. We have seen mobile medicine growing, trending, evolving before our eyes for years. And while we marvel at the technology, some of us still balk at the concept of having a Smartphone to compete an encounter with a doctor.
This new App is the tip of the iceberg for our digital natives. They are the ones driving the trends here at ACT and across the healthcare continuum. They want doctors who partner with them, rather than preach at them. The iPod generation has changed medicine. They are active participants in their wellness. They want to live longer, and in truth, Americans are living an average of eight years longer than we once did. We are retiring later in life by working longer than retirement age. It's a brand new day.
But why? Does it not make good sense to stay home for non-emergent medical issues? Why not keep your germs to yourself? Is it smart to drive a car when you’re groggy and unwell? No, we don’t want you behind the wheel either.
Advancement in medicine does not have to come in the form of higher spending. It can come in the form of advances in communication technology, which have revolutionized other services we use today.
Consider the effect on the environment? We could go on and on about the global green impact that another driver on the road makes with its carbon footprint. Let us also look at the impact of wasted time sitting in waiting rooms, picking up other germs from exposure. The drain on a sick person is endless!
Smartphones and biometric devices are used for basic health tracking now. iPhones send pulse rates, heart rates, and other data; even blood glucose results are being sent wirelessly. The National Health Service in England is exploring virtual hospitals. The possibilities are endless.
Mobile medicine can be a valid answer to these challenges. By calling the nurse triage line, you can be triaged right away, and in most cases, you can be treated, have your electronic prescription in your inbox as well as sent to your local pharmacy without ever having to leave the comfort of your own couch. The changes to the current climate in healthcare, and its deliver, make these types of interactions the norm instead of the exception. We are currently treating and managing patients in this way in our patient-doctor daily. Our goal at AcuteCareTriage.com is to continue providing patient services consistently across our HIPPA compliant portal through our newly developed iTunes or Google Play Apps.
As costs continue to rise and people continue to seek more time at the end of the day, we in healthcare and technology must produce answers and present solutions. The barriers to access must come down. The legislation must be reviewed, rewritten, and replaced. The environment the practitioners work within, and are governed by, must become cooperative to unite the consumer and providers. Mobile medicine, interactive wellness, alternatives to western ways—all are here. It's a brand new day, indeed. This is an original work authored by Tracy Wood, CPC, ELI-MP, HHA
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CONSUMER BEWARE: OTC CONTRADICTS YOUR MEDICINES BY DR. MARY JO RUGGIERI Open up your medicine cabinet and check to see if you have any of the following products: • Alka-Seltzer Plus Cold Medicine • Alka-Seltzer Plus Children’s Cold Medicine • BC Allergy Sinus Cold Medicine • Comtrex Deep Chest Cold and Congestion Re lief • Contac 12-Hour Cold Capsules • Coricidin “D,” • Dimetapp Cold and Cough • Naldecon • DX-Pediatric Drops • Robitussin CF • Triaminic DM Cough Relief, and, for all you diet lovers, how about Acutrim and Dexatrim? Unfortunately, if you answer yes to any of these, you can be at risk for a stroke or an early death, especially if you’re a woman. In October 2006, a panel of scientific experts, who gathered evidence from a five-year study at Yale University, recommended that the Food and Drug Administration ban an ingredient in many decongestants and appetite suppressants. Fifty years of using this ingredient in hundreds of over-the-counter drugs, mostly cold remedies, proved fatal for many young women while also causing hemorrhagic strokes leading to permanent disability. The culprit is phenylpropanolamine, or PPA, the key ingredient in most cold remedies and some prescription decongestants and a major player in all suppressants. Dozens of our medicines contain PPA and many are intended for children. Six billion doses of these health hazards were sold last year alone, according to the FDA. The Yale study found significant evidence of increased risk of certain types of strokes in women who had taken cold remedies or appetite suppressants containing phenylpropanolamine. It is likely that the FDA will ban PPA, which is the active ingredient in more than 35 of these brandname medicines. When this ban takes effect, drug companies that produce these products might reformulate them and slip them in as preAmerican Journal of Integrative Medicine, Page 26
scription medications. How convenient–your doctor will be able to write you a prescription for that potential stroke. Dr. Eric Brass, chair of the Department of Medicine at UCLA, told the New York Times, “If asked by one of my patients, I would recommend they use alternative products rather than risk using any phenylpropanolamine.” According to the Times, Dr. Robert DeLap, of the Food and Drug Administration’s Center for Drug Evaluation and Research, urged consumers to “read carefully the labels of all products involved in the Yale study.” A better suggestion would be to read the labels, immediately discard these products and then write your representatives about the lack of attention the FDA is giving to the dangers of many over-the-counter drugs. The tragedy is that the FDA should have known about the hazards of PPA for decades. The FDA received reports on PPA from many users who were suffering from hemorrhagic strokes– bleeding in the brain, also associated with high blood pressure– since 1969. It took the agency 31 years to conclude that PPA did not “meet the burden of proof for safety.” The question is, how many strokes, disabilities and deaths resulting from the use of PPAs have gone unreported and unnoticed? The holistic and alternative medicine commu-
CONSUMER BEWARE: OTC CONTRADICTS YOUR MEDICINES (CONT.) nity has been vocal about PPA. Hulda Clark, in her powerful book Cure for all Diseases, refers to the “propanol” base of the PPAs, warning us about their dangers. As I wrote on September 28, according to Dr. P. Yutsis, more than 150,000 Americans died last year from taking the wrong prescription drugs or from the serious side effects of drugs. A month later, every major newspaper is flashing warning signals about the dangers of medicine containing PPA–which Americans use on a consistent basis! The nightmare behind this American drug dream is that a huge number of children’s cold and decongestant medicines contain PPAs. Not only will PPAs affect the long-term health of children, but may be the link in the rise of childhood asthma and circulatory problems. Especially for children, alternatives such as herbal and homeopathic remedies for colds, coughs and congestion work so well that the use of these drugs is quite unnecessary. Unfortunately, it is easier to pop just one spoonful of PPAs into a child that will give eight hours
of relief rather than to give 10 drops of homeopathic three to five times daily. I was mad and sad reading the Times report “Stroke Risk Seen in Ingredient Used For Cold Remedies.” There has never been more need for consumers to take back their healthcare than now. Conscious connections to holistic and preventative healthcare is a must. Learning to use non-invasive therapies and taking time to let them process will be movement in the right direction. Consumers need to become health detectives and handle their healthcare choices very suspiciously–meaning, question all involved and leave no stone unturned, Sherlock! Health isn’t just being free of sickness. Quality health care is a process. To take that first step in this process, go to your medicine cabinet and ditch every single medicine that contains phenylpropanolamine–now! May the long-time sunshine upon you This is an original work by Dr. Mary Jo Ruggieri
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COACHING
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POLITICAL DISCORD AND HAPPY HOLIDAYS BY SUE AYERS, MS, LPC Usually by the time the holiday season arrives most of us are suffering from physical, emotional and financial fatigue, but now how many of us will be adding post-election blues to our list? I have this mental picture of the Grinch rubbing his hands together in joyous anticipation of family gatherings tempered with political volatility. It may begin when Uncle Fred makes a derogatory comment regarding Aunt Mary’s preferred political party and then of course Aunt Mary responds back with an even more derogatory remark toward Uncle Fred’s party.
day we will get to that sweet spot, but until then we will still have to live side by side. If you find social media fuels your anger my first tip is to exercise your right to filter your posts. Facebook provides several options, simply click on the three dots in the upper right corner of the upsetting post then select from the drop down list the alternative that best meets your need; see fewer posts like this, snooze “Bobby” for 30 days, hide post, unfollow.
Now a beautiful family gathering has gone asunder faster than a California forest fire leaving behind relational devastation that may take years to rebuild. I realize it usually will take more than just that one comment for hell to break loose, yet it is that first hostile spark which triggers the avalanche. It’s not a pretty picture and I get exhausted thinking about how something so temporary as an election to a term can cause a permanent divide among friends and family. As a counselor, emotions are my business but that doesn’t make me immune to anger during times of high stress. I went right down that political rabbit hole on Facebook with a sibling last month resulting in an unfriending. My family of origins has a long history of estranged family members, but I don’t think I can blame it on DNA. Fortunately, my sibling and I have had several friendly conversations on the phone since then, but there is something about social media that can bring out the mean in people. Our relationship has been bruised but not destroyed. I have friends that I have worked beside for years that appear to go through some kind of metamorphous when on Facebook and throw righteous insults back and forth at each other taking humanity back to the Stone Age. Who are these people? It reminds me of the classic science fiction thriller “Invasion of the Body Snatchers”. In a perfect universe everyone would respect each other’s political beliefs and I believe some-
Think about it, if peanuts made you ill you would stop eating them, so stop reading posts that get you worked up, trigger a bad attitude or implore you to respond aggressively. If this doesn’t help then schedule yourself a social media blackout. Social situations will take more skill and practice by requiring you to be proactive rather than reactive. A sure fire way that ignites discord is to be disrespectful. This commonly occurs when using a demanding tone of voice, threatening body language or exhibiting a condescending attitude. Most people just want to be heard so stifle your impulse to interrupt, be patient and allow the person the courtesy of your full attention while they complete their thought. Listening doesn’t mean you agree with their position but it does show respect. When responding think before you speak and avoid words that are demeaning or judgmental, just share your position without the expectation of changing theirs. Resist feeling a need to defend your opinion and American Journal of Integrative Medicine, Page 29
POLITICAL DISCORD AND HAPPY HOLIDAYS (CONT.) by practicing self-restraint, agree to disagree remembering politics is not black or white, good or evil but that there are a lot of gray areas to its complexity. Pay attention to what you both do agree upon no matter how small and use this to build a respectful conversation. If you discover this approach is not feasible then find a reason to excuse yourself from the conversation. You can say “I am getting upset and need to take a time out because I don’t want to say something I do not mean.”, then make your exit. Political beliefs, like religion, are linked to the most fundamental aspect of ourselves and
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when they are attacked we feel it profusely. You can’t stop Uncle Fred or Aunt Mary from their political outbursts but you do have control over your comments, so for Pete’s sake don’t bring up the topic of politics first. Remember the old adage, “Don’t talk politics or religion in social situations “and bear in mind the holidays are met to bring us together not pull us apart. This is an original work by Sue Ayers, MS, LPC
DO YOU HEAR WHAT I HEAR??? BY TRACY WOOD, CPC, ELI MP, HHA
For most of my life it was a challenge to know how to use my voice.
Here are a few important questions to ask yourself about how you use, underuse, or misuse your voice:
Now, for most of my friends and coworkers who know me today, they would say, “Ha! You? Never!!”
1. Do you bottle up your feelings, only to regret the outburst that comes out later?
Well, there was a time in my life when I apologized for everything. I would say, “I’m sorry,” to anyone if I felt they were offended by my responses. It was a problem. If I wanted to say no to someone, invariably I would say yes. Why? Because they needed me to, and to me, their needs always trumped mine.
2. What messages did you receive as a child about your voice?
My inside voice would beat me up mercilessly. Even though on the outside, no one could see a thing, I was reeling from the conflict. This was my life for decades. The worse it got, the more weight I gained. The two went hand in hand until I hit 331 pounds!
We use affirmations a lot in my home. Affirmations are a great way to build your inner strength. Here is a suggestion:
My life changed radically in February of 2007. The unexpected death of my sister sent me and my family on a hellish journey. One that estranges us to this day. After two years of therapy, sorting out grief from trauma, I emerged with a voice I never had previously. But I realized one horrific thing; I passed my silence on to my eldest daughter! I swore I would help her immediately find her own inner strength an learn to speak up for herself. I did not want this life of stuffing her feelings to be her reality.
3. Do you have people in your life that you cannot stand up to?
Affirmation: “I always have something important to say. I love the sound of my voice. My voice is strong, powerful, and authentic. I am confident and competent in how I speak.” If you feel that you need more help in learning to use your voice in a positive way, please feel free to ask to connect with a life coach to assist you. This is an original work by Tracy Wood, CPC, HHA Certified Professional Life Coach
I enlisted the help of my very own life coach. We found that for her, an effective life coach could help her develop her own voice from deep within her soul into a positive expression within her relationships and interactions. If this is a struggle for you too, you can learn strategies to strengthen yourself when you are feeling weak or not empowered in your life. At Acute Care Triage, we offer Certified Professional Life Coaching. Our Certified Professional Life Coaches’ can help you discover tips to help you stand up for yourself when you are afraid. Exercises can aid you to become more authentic and empowered, more than you probably ever dreamed you could be. American Journal of Integrative Medicine, Page 31
ANATOMY OF A WARRIOR SPIRIT BY JOHN LOUPOS
Martial artists are, by definition, warriors. True warriors have warrior spirit. In martial arts as in life, some people are successful, and some people are not. The most successful people are imbued with a warrior spirit, also known as Yi. Warrior spirit has nothing to do with fighting or aggression, even though skilled fighters often have a well developed warrior spirit. On the contrary, warrior spirit is about resolving conflict, or avoiding it altogether, and much more. Conflict is usually thought of as occurring between two or more persons or parties. However, the greatest conflicts of personal significance come from within. These are “inner conflicts.” In fact, many conflicts between people are actually due to one or both party’s unresolved inner conflicts. People who have inner conflicts often misdirect their feelings outward onto others. When you, yourself, live with clarity and resolve, you are much less likely to experience inner conflict, or to be drawn into the conflicts of others. Clarity and resolve are two important features of a warrior spirit. Still, there’s more. To truly attain a warrior spirit requires other features as well. The first of these is attention. Good attention means your ability to stay clearly focused on a task or an issue without getting distracted. Next you need to have intention. Attention first, then intention. If you don’t have focused attention first, you won’t be able to maintain your intention. Attention leads to intention. Let’s think about this word, intention. I’ve given a good bit of thought to what intention means. I was surprised in my reflections to discover that, though intention is an easy word to use in conversation, it’s quite a challenging word to define. What does it mean to have intention? I believe intention is closely associated with two other words—expectation and belief. When you have an intention, you must also have an expectation that something will transpire. You can’t have an American Journal of Integrative Medicine, Page 32
intention without also having an expectation. If you have an expectation about something, you must also have a belief to accompany that expectation. It is a fusion of these several qualities—clarity, resolve, attention, intention, expectation, and belief—in combination, that makes for warrior spirit. Together these make for a powerful Yi. This is warrior spirit. If you can attain a warrior spirit, you also can be successful. What does it mean to be successful? Success isn’t measured in money, or power, or material possessions, or influence over others. Success means you’ve lived a good life, that you’ve lived with integrity, that you’ve been true to yourself, and that you’ve made the world a better place for your time in it. This is the job of a true warrior. This is an original work authored by John Loupos
I RESOLVE 2020 BY TRACY WOOD, CPC, ELI MP, HHA Do you wake up on December 26th at the crack of dawn listing the changes you are going to make on the first of January? Usually by the 29th of December, many of us are just over the food, the fats, grease, sugars, and the shopping the madness! Do you scroll through your Instagram feeds, scanning the plethora of diet memes about the gorging we did on sweets and booze from the holidays, bypassing the posts about how horrible the past year was? Personally, I love the commercials. The SECOND that Christmas in over, the very moment it is acceptable to break out Marie Osmond and Jenny Craig, we sit looking at the television with hope and admiration for the fat fighters of America. Well, all of us except me! These 30 second spots try fooling us into believing it’s easy to make massive changes to our learned behaviors. They drag us down the multitrillion-dollar road of weight loss supplements that are little more than placebo and gym membership specials that no one uses 21 days into the New Year. It’s a racket! You see, I have batted my weight for decades. I was average until my twenties, then I blew up like a planet. Now, I am NOT exaggerating! I tipped the scale over 330 pounds!!! While much of the cause can be linked to excessive prednisone and lousy medical management, the responsibility to question what was happening medically in my life was mine. I finally hit a threshold. I resolved to make a change. My resolve came after the death of my eldest sister on February 3rd, 2007. And while it wasn’t a New Year’s syndrome that pushed me over the edge, the mental process was the same. So, what is the process in New Year’s resolution success? My own research determined one answer: STOP MAKING THEM! Now, you may think, then how do I make any lasting changes? The first step to any lasting changes is deciding. Decide literally means “to cut off from.”3 Decide what it is you really want. You MUST be clear on what you want. Hone it down. Be clear, what
exactly do you want to change? If you want to lose 35 pounds, set that as your commitment. You just completed Step One. Secondly, you MUST create a mental picture of what will happen if you DO NOT lose the weight. Now, I know what you’re thinking. “But I want to do things for positive reasons.” That may be true, but it has been scientifically proven, people will do much more to avoid loss, that they will do to achieve gain. Think about it. Would you do more to stop someone from STEALING a thousand dollars from you, or to save a thousand dollars in your savings account? Statistics show us, you will do more to avoid the loss than you will to achieve the gain. Ok, so back to step two. Make your mental picture of what happens if you DO NOT lose the weight very clear, vivid, and powerful. This step is a MUST. If it’s just a “should” or a “want to,” I can assure you, you will not keep the commitment to yourself. So, make it a MUST! Step three – Visualize your outcome. If you can believe it, you can achieve it. You’ve heard the old adage, right? In your mind’s eye, you have got to visualize what it will cost you if you don’t make the changes immediately. Conversely, visualize all the things you will gain by taking action today. Get a strong mental snapshot of what you will look like. Are you fit, vibrant, and full of energy? Do you love the way you look in your new American Journal of Integrative Medicine, Page 33
I RESOLVE 2020 (CONT.)
jeans? Do you feel sexy, attractive, even beautiful? Are you smiling? Now take that awesome image and see into your future 1, 3, 5, even 10 years. See yourself 10 years into your commitment to yourself for total control over your weight. Do you like who you have become? How does this reality feel? How much excitement do you have right now, knowing you have achieved your desired outcome and you are living the life you are committed to? How do we make sure we keep this new life our reality? Step four – Interrupt old limiting patterns. (Behavioral modification) What does that mean? Perhaps you have found you are addicted to certain foods. For example, maybe you eat ice cream several times a week as a treat to yourself. Using food as a reward is something many of us were raised with. We were trained like Pavlov’s dogs to come running to the sound of the ice cream truck, right? So now you are 35 plus pounds overweight. You have discovered you feel awful, slow, and sluggish. But when you go through the frozen section at your local grocery store, Häagen-Dazs calls to you. Enter STEP FOUR! You must interrupt your patterns. But how? Take the old horrible image of you 10 years from now (You remember, fat, slovenly, slow, aged, ill…) and imagine you are sitting with your old habits. You’re gorging on a pint of ice cream. Now take your ideal image, strong, energetic, healthful, sexy, confident, and fantastic new you, running on a beach. Put them side by side in your brain. Did you ever play with a slingshot as a kid? I know I did. What I want you to do now is sit with the two images in your mind. Make the one of you eating disgusting amounts of food bigger and brighter. Take the small one with your ideal image and pull (actually make the movements) American Journal of Integrative Medicine, Page 34
it behind the other. Pull it way to the back. Now count to 3 in your head and let the smaller image of you go. Watch it get bigger as it approaches the old image. Now, have it shatter through that image and blow it apart, WHAM! So, 1-2-3 Wham! Blow that old image over and over. I did this exercise about 20 times on each pattern I wanted to destroy. I did this 2-3 times a week until the new images were in place and my old limiting patterns were gone. Am I telling you that every time you want to change something, all you have to do is this sling shot exercise? YES, that is exactly what I am saying. I know it works. I use this often for myself, my children, my clients, and my peers. Now, I must share with you that I did not develop this concept. I learned it from Tony Robbins, who I have studied for years for my personal development, and I added some nuances from my own experiences. I use this as one of the most effective and fastest ways to create lasting change in my life. For me, using this process, I lost 130 pounds and have maintained that weight loss over the last 7 years. Now, diet and exercise played a role for me, eventually, but to start the process, this was all I had to get me through. I was huge, and exercise was just not an option in the beginning. So the next time I see, “Goodbye 20XX you piece of S&*!, I hated every minute of you...” on your Facebook feed, I will send you this article. I’ll suggest that maybe the year wasn’t the catalyst of your challenges. Maybe some personal work needs to be done. Be Well!!!! References: 3Merriam-Webster.com, “decide,” (2014), www. merriam-webster.com/dictionary/decide. Except as noted, this is an original work authored by Tracy Wood, CPC, ELI-MP.
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RECIPES
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COOK’S CORNER BY PERLA GALAN Paleo, Ketogenic, Mediterranean, Atkins, which diets to follow, no one person’s DNA is identical to another. Each blood type processes foods differently. We encourage all our wellness clients to meet with a nutritional specialist to discuss what works for you. Good food habits are not always to lose weight. Living a healthful life contributes to your longevity. We hope you find something here to enjoy with your family and friends.
Instructions 1. In a pot, bring chicken stock and ginger to a boil, then reduce heat to low and sim mer for 5 minutes 2. Stir in coconut milk, fish sauce, chicken, mushrooms and carrot 3. Just before serving, stir in lime juice and cilantro 4. Serve
Low-Carb Turkey Hash - Serves: 4
Chicken Noodle Soup Serves: 4
Ingredients: • 2 tablespoons olive oil • 1 large onion, diced • 3 cups squash or pumpkin, peeled and cut into 1-inch cubes • 1 cup chicken stock or Kettle & Fire Bone Broth • 2 cups turkey, diced • ½ teaspoon celtic sea salt • ¼ teaspoon ground black pepper Instructions: 1. Heat olive oil in a 9 inch skillet 2. Sauté onion for 10-15 minutes, until cara melized 3. Add squash or pumpkin, cover skillet and cook 10 minutes 4. Add stock, cover and cook an additional 10 minutes 5. Add turkey, salt, and pepper and cook 10 minutes 6. Serve
Coconut Chicken Soup Serves: 4 Ingredients: • 3 cups chicken stock or Kettle & Fire Bone Broth • 1 inch ginger, thinly sliced • 1 cup full fat coconut milk • 1 tablespoon fish sauce • 6 ounces leftover chicken • 1 cup mushrooms, rinsed, drained and sliced in half lengthwise • 1 medium carrot, julienned • 2 tablespoons lime juice • ¼ cup fresh cilantro, minced
Ingredients: • 1 quart chicken stock or Kettle & Fire Bone Broth • 1 rib celery, diced • 1 large carrot, diced • 1 small zucchini, made into noodles with julienne peeler Instructions: 1. Bring chicken stock to a boil in a medium pot, then reduce to a simmer 2. Add celery and carrots to pot and simmer 10-20 minutes 3. Add zucchini noodles and cook until ten der 4. Serve
Roasted Cauliflower Soup Serves: 4 Ingredients: • 1 large head cauliflower • 4 tablespoons olive oil • 1 teaspoon celtic sea salt • 1 large onion, diced • 4 cups water or chicken stock Instructions: 1. Place whole head of cauliflower in a 9 x 13 inch baking dish 2. Rub cauliflower with 2 tablespoons olive oil and sprinkle with salt 3. Add ½ cup water to the dish 4. Bake uncovered at 350° for 1 ½ hours, or until a knife cuts easily through the core 5. Remove cauliflower from oven and allow to cool American Journal of Integrative Medicine, Page 37
COOK’S CORNER (CONT.)
6. Coarsely chop and set aside 7. Heat remaining 2 tablespoons olive oil in a large saucepan over medium heat 8. Add onion and cook until soft and trans lucent, about 15 minutes 9. Add cauliflower and 4 cups water or stock 10. Simmer until cauliflower is very soft, about 10 minutes 11. In a vitamix puree in very small batches until smooth 12. Transfer back to pot and bring to a simmer 13. Serve
Green Chili Turkey Burgers - Serves: 4 Ingredients: • 2 (4 ounce) cans diced green chiles, drained • 1 pound ground turkey • 1 cup cilantro, finely chopped • ½ cup onion, finely chopped • 2 teaspoons cumin • 1 teaspoon chili powder • 1 teaspoon celtic sea salt Instructions: 1. In a medium bowl combine turkey, chilis, cilantro, onion, cumin, chili powder, and salt 2. Form into 8 patties 3. Grill 4-5 minutes per side 4. Serve
Cauliflower Rice - Serves: 4 Ingredients: • 4 tablespoons olive oil • 1 medium onion, diced • 1 cup celery, finely diced • 1 head cauliflower, trimmed and coarsely chopped • ¼ teaspoon celtic sea salt Instructions: 1. In a large 9 inch skillet, heat olive oil over medium heat 2. Saute onion over medium heat for 10 minutes, until soft 3. Add celery to skillet and sauté for 5 min utes 4. Meanwhile, place cauliflower in a food processor with the "S" blade and process American Journal of Integrative Medicine, Page 38
until the texture of rice 5. Add cauliflower to skillet, cover and cook 5-10 minutes, until soft, then add salt
Mashed Cauliflower - Serves: 6 Ingredients: • 2 heads cauliflower, washed and cut into large pieces • 2 tablespoons olive oil or butter • ½ teaspoon celtic sea salt Instructions: 1. Steam the cauliflower pieces until very tender 2. Puree cauliflower in a food processor, add in olive oil and salt 3. Reheat in a casserole dish in the oven at 350° for 20 minutes 4. servexican Chicken And Rice Serves: 4redients:• 4 tablespoons olive oil • 1 medium onion, diced • 1 cup celery, finely diced • 1 head cauliflower, trimmed • 1 4 oz can diced green chilies • 1 pound boneless skinless chicken breast, grilled and diced into 1-inch pieces • 1 teaspoon celtic sea salt • ground cumin, oregano, and chili powder to taste • 1 avocado • grated cheese, if desired • salsa, if desired Instructions: 1. In a large skillet, heat olive oil over me dium heat 2. Saute onion over medium heat for 10 min utes, until soft 3. Add celery to skillet and saute for 5 min utes 4. Place cauliflower in a food processor with the "S" blade and process until the texture of rice 5. Add cauliflower to skillet, cover and cook 5-10 minutes, until soft 6. Mix chilies and chicken into skillet 7. Stir in salt, cumin, oregano and chili pow der 8. Serve, topping with avocado, cheese and salsa if desired by T.S. Wiley – Inventory This is an original work by Perla Galan
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