Christmas 2018

In this issue CHRISTMAS 2018

Powered by Acute Care Triage, Inc. 27134-A Paseo Espada, Suite 324, San Juan Capistrano, CA 92675 www.acutecaretriage.com

Practitioner Spotlight

About Sexual Assault

Anatomy of a Warrior Spirit

Christmas Clean & Sober

Consumer Beware

Chakra’s Personalities

Creating Balance

Can You Hear Me Now?

Depression

Harmony in Winter

Holiday Food Safety

Political Discord

Mobile Medicine

Holiday Recipies

Money, Money, Money

The danger of being 40

Quick Tip Series

Toxins All Around Us

The Next Step in Selfs

Tis the season good Grief

Fitness – Do You!!

FAQs

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

Pren'tis Knight President, ZTEK Corporation

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

Practitioner Spotlight BY DR. DEBORAH WERENKO Dr. Deborah D Werenko, MD is a new member of the Acute Car Triage family. Dr. Werenko is a 60-ish year old female who has been a competitive athlete for much of her adult life, while raising three kids (none of whom are sociopaths, according to their loving mother) and putting herself through medical school. She attended University of New Mexico School of Chemical Engineering and then UNM School of Medicine. Since 2008, Dr. Werenko has had a family medicine practice with a fellow practitioner, primarily located in Santa Fe, NM. The doctor’s passion is women’s health issues and in particular, a deep and abiding interest in hormone replacement therapy. This pursuit came from a very personal experience. This started when she stopped producing any estrogen/ progesterone. Deborah came to the abrupt realization that life was intolerable in the post-menopausal state. She experienced brain fog, no sleep, no energy, no libido. She was managing, or at least trying to manage, a family, full workload and athletics: it was overwhelmingly intolerable. At this point, in her late forties, she started an oral hormone replacement regime, and after two years of experimentation, she discovered The Wiley Protocol. Dr. Werenko’s passionate about women’s health, and discovery of The Wiley Protocol, convinced her that after using the protocol for herself, her life was 100% better because of the successful use and application of these hormones. Dr. Werenko does quarterly webinars on hormones to help better educate the community on aging, changes in our bodies and our chemical challenges. She is exceedingly knowledgeable in the Wiley Protocol.

American Journal of Integrative Medicine, Page 04

“I haven’t looked back since starting The Wiley Protocol,” said Dr. Werenko, “ I have competed in Ironman Hawaii, Adventure Racing, ski mountaineering, and most recently Olympic weightlifting. Now, I’m on a mission to help as many women as possible to have the life they want to have.” The Wiley Protocol is a food based BBHRT system that has shown exceptional benefits for both men and women. Acute Care Triage is a proud affiliate of T.S. Wiley, the inventor and brains behind the protocol, and she is a regular contributor to this magazine. Dr. Werenko shares information on this protocol with her patients, and now, also with ours. She shares how hormones, in the correct dosing and balance, can impact your life, benefit a patient’s overall health, and even improve the quality of our lives. We invite you to request an appointment with Dr. Werenko. She is easy to relate to. She is not a typical “White Coat”. She is honest, reliable, and most importantly, knowledgeable. You can connect with her right in your patient portal at Acutecaretrage.com. We are excited to have this progressive clinician in our network. Welcome to the family,

This is an original work authored by Dr. Deborah Werenko

American Journal of Integrative Medicine, Page 05

ABOUT SEXUAL ASSAULT BY SUE AYERS MS, LPC

First of all I want to make it perfectly clear from the start that this article is not about sexual harassment nor will it address male sexual assault victims. Both of these topics are important in their own right and in fairness, due to the brevity of this article, they will need to be addressed at another time. For over a year now the “#me too” movement, the Women’s Gymnastic trial and the Supreme Court Justice hearing have forced us to face an ugly monster globally. And it isn’t going away any time soon. Due to the nature of sexual assault, and our history of sweeping it under the rug, little understanding regarding the effects has been acknowledged. Thanks now to the opening of Pandora’s Box, sexual abuse victims are coming forward demanding to have their voices heard. Oprah was one of the first respected celebrities to share that she is a sexual abuse survivor. More recently, Sally Fields published a book exposing her step-father as a predator who sexually abused her. Both of these women are admired for their exceptional success in their respective fields and consequently their voices are heard by millions, but just because they were able to rise above their trauma and excel to fame and fortune doesn’t mean the abuse is behind them or that it has been forgotten. Our culture has a history of victim blaming and saying, “Just get over it.” which is not only cruel it is abusive. Let’s be honest, we live in a male dominate world which, for the most part, has had a hold over females for millennia. Women have been fed erroneous blame for sexual assault through comments like, “She asked for it just by the way she was dressed.”, “She had no business being out alone at night.”, “She didn’t fight back or try to stop them.” Do I need to list more? It is remarks like these which make victims too ashamed to come forward, especially when they have been called “sluts” and “whores” by their own gender. Added to these atrocities are fears of retaliation and of having their reputation ruined. After a conversation about Dr. Ford’s testimony at the Supreme Court Justice hearing a long time friend shared the following story. While she was in college she attended parties and on occasion would have too much to drink. A couple of times American Journal of Integrative Medicine, Page 06

she ended up having sex with a man she met at the party when she really didn’t want too. Adding to this, she stated it was her fault for flirting with him so she couldn’t say no. She explained she felt she had led him on and was afraid he would become angry. She concluded with, “I’ve been able to forget it and put it in the past”. My friend may not be haunted by flashbacks, nightmares, or depression, but the fact that she shared her story causes me to question if she has any understanding of what really happened. I wonder when something triggers her memory about these events if she feels any discomfort, shame or regret. Has she really put it in her past? Is all REALLY forgotten? I have friends and family that will bring up an experience we shared together and for the life of me I have no recollection of the event. It’s completely gone from my memory. This is my definition of forgetting the past. It is totally different to extinguish memories of an incident that caused us significant discomfort when it occurred. I don’t want to make this a science lesson but just know that through a biological process our brain stores traumatic experiences deep inside and any number of triggers can cause them to pop up and often at unexpected times. In extreme cases PTSD can be the end result. There are good reasons why victims often do not fight back and it is time to be educated. Consider the fact that often times, when a victim fights back they may be harmed more even killed. How often does the news report a murder where the victim was also raped? Understand that rape is driven by anger, power, and a desire to control. Maintaining that control, the attacker needs rage, aggression, fury that will give them the dominance to battle any resistance from the victim. During a sexual assault the body’s sympathetic system takes over and the victim goes into survival mode. The conscious mind is no longer in control, the physical system kicks in with the basic response of fight, flight, or freeze. Of these instincts the most common default is to freeze causing temporary paralysis which occurs up to 88% of the time. The victim’s behavior is a biological response, it is not passive behavior.

America has a long history of sexual assault cases that have been mishandled; women that were not believed or supported. Remember how ignorant, blind, and blasé parents and professionals were when young gymnasts cried out for help. Over 250 young victims later, we give you, Larry Nassar. If but for the bravery of one victim that refused to suffer in silence, would not let her voice be squelched and kept reporting until someone would listen, he would still be violating little girls with the Olympic seal of approval. Sexual assault is an uncomfortable subject and most of us would have no clue what to do if someone disclosed to us or it we suspected someone was a victim. There IS something you can do. Here are some guidelines to help you: The first thing you must do is to listen without judgment. Let them speak and really hear what they are saying and as hard as that can be it is the only right thing to do. Assure them of your support and encourage them to seek help from qualified professionals. Research shows only 2 to 10% of reported cases are false which means 90 to 98% of the time the report is real. Every 98 seconds an American is sexually assaulted! These are statistics that can’t be ignored. It is now time to listen and learn from our past to insure a better and safer tomorrow. While I have just scratched the surface of sexual assault the internet has a wealth of information available at wcsap.org, rain.org, nsvrc.org. 24/7 Help Line 1-800-656-4673 This is an original work by Sue Ayers MS, LPC

American Journal of Integrative Medicine, Page 07

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. American Journal of Integrative Medicine, Page 08

When you have an intention, you must also have an expectation that something will transpire. You can’t have an 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 by John Loupos

work

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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 situations. 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 roperly. This goes to my previous point. You have got to tell the physician 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. 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! Tracy Wood, CPC, HHA Certified Professional Life Coach

American Journal of Integrative Medicine, Page 09

Consumer Beware BY DR. MARY JO RUGGIERI Consumer Beware: A common ingredient may increase your risk of stroke or early death 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 Relief • 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. American Journal of Integrative Medicine, Page 10

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 brand-name medicines. When this ban takes effect, drug companies that produce these products might reformulate them and slip them in as prescription 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 community 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 than to give 10 drops of homeopathics three to five times daily. What problems have we created for our children by taking the easy way out? 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 sun shine upon you This is an original work by Dr. Mary Jo Ruggieri

American Journal of Integrative Medicine, Page 11

YOUR CHAKRA’S PERSONALITIES BY TRACY WOOD, CPC, ELI MP, HHA Are all your “woo woo” friends are talking about auroras, chakras, and card readings, while you are waiting for them to jumpstart your car with their “crystals.” For thousands of years, Eastern Philosophy has held that our bodies are governed by our Chakras. If you’re experiencing any form of physical or mental shortcomings, limitations or challenges in your life, there’s a high chance one of your Chakras is weak or closed. But how do you know? Can you look in the mirror and see Chakra number three is flat? Not likely. Do you even know what each Chakra is, and what part of your life and body do they govern? I am going to try to break it down to a very remedial level to give you a place to START. This is by no means an exhaustive look at the Chakra system, its use, or its knowledge benefit. Subtle energies flow through our chakras. The spine is likened to a stem, and the chakras are the flowers growing from it. Ones thinking, and health is inextricably linked with that chakra energy flow. Understanding these “flowers” can make your life blossom to its fullest potential.

Root Chakra – This is your first level chakra and it influences your career and money mindset. It is located at the base of your spine, or groin area. This is commonly referred to as our body’s most primal and fundamental energy center. The root chakra is always associated with the color red. The root regulates the energy associated with instinct, survival, and safety. You Root Chakra is STRONG when you love your career and get rewarded for being so good at it. You have more than enough money to buy what you want, without feeling guilty afterwards. You feel wanted and loved by your friends and family, and you feel good about yourself when you look in the mirror, both physically and emotionally. Your Root Chakra is WEAK or CLOSED when you’re stuck in an unfulfilling career, and you never have enough money. You suffer from weight or body issues, which leave you feeling unworthy and uncomfortable in your own skin. American Journal of Integrative Medicine, Page 12

Sacral Chakra – The second level chakra influences your sexuality. It is located in the lower abdomen and is the energy center of sexuality and pleasure. Your Sacral Chakra is STRONG when you see sex in a positive light, glorious, pleasurable and healthy. You enjoy passionate, frequent and long-lasting sex with your partner. You are always able to attract the right partners–compatible people who nourish you, fill you with joy and make you a better person. Your Sacral Chakra is WEAK or CLOSED when the thought of sex conjures images of guilt and pain in your mind. You rarely have the time or inclination to have sex. You struggle to see yourself as ‘sexy’, and sometimes wonder how anyone could desire you.

Personal Power Chakra – Also known as the Solar Plexus center, your third chakra influences your self-esteem. It is located above the navel and influences your personal power and ability to channel its power into the world. Your Personal Power Chakra is STRONG when you are admired for your confidence and healthy selfesteem, both in your career and personal life. You’re seen as charismatic, determined to use your charisma and power for making the world a better place. Your Personal Power Chakra is WEAK or CLOSED when you struggle with self-esteem issues, and feelings of unworthiness. You question yourself when faced with important. You feel like a victim in the world. You may also suffer from frequent stomach pains and stomach anxiety.

Heart Chakra – Chakra number four influences your relationships. It is located in the center of the chest and influences love, relationships and self-acceptance. Your Heart Chakra is STRONG when you enjoy comfortable, loving and empathic relationships. You get along with your family. Your friends see you as a

reliable person. You feel a heartfelt sense of gratitude for how wonderful your life is and feel compassion for all around you. Your Heart Chakra is WEAK or CLOSED when you sabotage your relationships with distrust and anger. You may struggle with commitment, experience frequent fights or misunderstandings with your loved ones.

Throat Chakra – This fifth chakra influences your self-expression. It is located in the throat and is considered your “true voice”. Your Throat Chakra is STRONG when you are good at voicing out your thoughts, ideas and emotions to those around you. You’re admired for your willpower and strong communication skills. Your career and personal life are enriched as a result. Your Throat Chakra is WEAK or CLOSED when you constantly feel like nobody cares about your opinions, and that you have nothing of value to say. You often suffer from a blocked and sore throat.

Universal Consciousness or simply your higher self. As you go through your daily life, you are reminded that you are being watched over, you have gratitude for the universal love and appreciation towards yourself and others. Your Crown Chakra is WEAK or CLOSED when you feel little or no connection to a higher power, and always feel alone. You feel unworthy of spiritual help, and perhaps angry at “GOD”. You often suffer from migraines and tension headaches. Whether you believe in God, Ra, Allah, or a potted plant, there is one thing we can all agree upon; energy is constant. It never dies. It is perpetual. Chakra is all energy based. There may be something to this “New Wave” stuff. Understanding it at a very basic level might help you see if you have found anything here for you. Namaste – Be well. Tracy Wood, CPC, HHA Certified Professional Life Coach

Intuitive Chakra – This sixth chakra is also known as your “Third Eye” chakra. This influences your intuition. It is located in the center of your forehead. This Chakra acts as your inner compass. Your Intuitive Chakra is STRONG when you are able to make accurate intuitive decisions about your career, your family and the intentions of other people. You often know things without knowing exactly how you know them, and you have a clear sense of direction and clarity in everything that you do. Your Intuitive Chakra is WEAK or CLOSED if you feel lost and helpless when faced with decisions and judgment calls. You are indecisive, uncommitted and unconfident of the decisions you make. You often get headaches and feel tension in your brow area.

Crown Chakra – The highest level of consciousness is found in chakra seven. This influences your connection to source. It is located at the top of your head. This is the Chakra of divine consciousness. Your Crown Chakra is STRONG when you are perpetually connected to a higher power, be it God,

American Journal of Integrative Medicine, Page 13

Creating Balance BY KIMBER MAHON Waking up each day, we should feel refreshed and excited for a full day ahead. Ending the day feeling balanced leads to a good night's rest. Our lifestyle choices determine our outcome day to day and over the long haul. Explore the many possibilities to add balance in your life while giving a vibrant YOU to others. We are all energy and when we are living a healthy balanced and active life together, we create balance and happiness. This energy flows to those you encounter too! Your energy affects others. So where do you start? How about starting with the breath? Many are so busy rushing about they donâ&#x20AC;&#x2122;t get enough oxygen into the body to help assist with stress and create a calmer state for the body to cope. If you are familiar with meditation you will know what I am talking about. I know many people who say they donâ&#x20AC;&#x2122;t have time or patience for meditation, so let's just focus on the simplest ways of breathing energy and calmness into our day-to-day living. Breathing begins with awareness of your surroundings, thoughts, and your breath. Identify your environment and let it go as you move into a positive state of being. Good posture is very important. If we slouch we compress the diaphragm and other organs. First exhale through your mouth then slowly inhale through your nose and into your stomach. It can help to put your hands just above the waist in the belly area. This way you can focus more on directing your inhaling. We tend to breathe shallowly and sometimes even hold our breath. This creates stress in the body. Once you have inhaled, hold for a count of 2-5 depending on your comfort. Release the breath through the mouth slowly. To slow down the release, put your tongue against the ridge of tissue just behind your upper front teeth and it will allow for a slower release. Repeat a few more times until you feel the clearing of the body and mind. Positive thinking will help carry you through the rest of your day too. Breathing properly is a great first step to balancing your day and ending it in a positive way. Be Well! American Journal of Integrative Medicine, Page 14

Can You Hear Me Now? BY TRACY WOOD, CPC, ELI MP, HHA For most of my life it was a challenge to know how to use my voice. Now, for most of my friends and coworkers who know me today, they would say, “Ha! You? Never!!” Well, there was a time in my life when I apologized for everything. I would say, “I’m sorry,” literally for just answering someone in an open dialogue if I felt they were offended, bothered or in any way displeased by my responses. It was a problem. It wasn’t until a year into my therapy that I recognized that I had no “outside” voice. No, I didn’t hear voices in my head. I had a voice that was my spirit, or my conscious self, that would quietly run in the background. If I wanted to say no to someone, but invariably would say yes, because they needed me to, their needs always won out over mine. My inside voice would beat me up mercilessly, while on the outside, no one could see a thing. This was my life for decades. The worse it got, the more weight I gained. The two went hand in hand. During my therapy, we realized this cycle went way back to my early development. As a small child growing up in Scotland, we constantly heard “Children are to be seen and not heard.” I didn’t understand the type of programming I was receiving at the time, but it surely was effective. My sisters and I didn’t speak. Period. And if we did, it was polite, or else! Once we moved to America, things changed. In school, students were encouraged to interact with one another, and the teachers. At times, we were told we talked too much; other times, we got told to “Speak up!” Yet returning home, silence was golden. The conflict was never ending. I decided during my therapy, that it was my responsibility to give the spirit inside of me a strong and positive voice, and to make sure I didn’t repeat the cycle of “silencing” with my children.

It can be a maddening, hate filled world and learning to be authentic without being unkind can be a difficult and delicate balance. It can be hard to try to be truthful without being blunt or even brutal. And it’s even harder to be appropriately firm without being abusive. This voice thing was going to be tricky. My family was so accustomed to me being funny, always handling everything that came along, and never gong against my parent’s directives, no matter how misguided. I decided I wanted a better quality of life and that started with a better quality of communication. I knew my family wouldn’t like me speaking up for myself, and it might even cost me some relationships, but I believed I was worth more than the way I was living, so I committed to my personal development, and never looked back. I worked with several certified professionals. I enlisted the help of my very own life coach. I found that for me, an effective life coach helped me develop the voice from deep within my spirit into a positive expression into my 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. However, before you proceed, here are a few important questions to ask yourself about how you use, underuse, or misuse your voice: 1. Do you bottle up your feelings, only to regret the outburst that comes out later? How does that make you feel when you do that? Have there been negative impacts from your outbursts?

American Journal of Integrative Medicine, Page 15

2. What messages did you receive as a child about your voice? Were you told to speak more quietly? Not to question authorities?

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.”

3. Do you have people in your life that you cannot stand up to? Does this have a negative impact on your life? Are you ready to change this, even if it is difficult or uncomfortable?

As always, if you feel that you need more help—or more immediate 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. To do so, simply request an appointment with a CPC. It comes in your wellness plan.

Just sit with these questions for a minute. The answers will help you to begin the process of knowing where your difficulties are and to start the process of empowerment. Affirmations are a great way to build your inner strength. Here is a suggestion: Affirmation: To get started on the process of change, begin repeating this affirmation: “I always have

American Journal of Integrative Medicine, Page 16

This is an original work by Tracy Wood, CPC, HHA Certified Professional Life Coach

Depression BY RABBI SUZANNE SINGER The mystical branch of Orthodox Judaism, known as Hassidism, promotes joy and spiritual uplift. The Hassidic rabbis offer a way to cope with some of the normal, everyday feelings that can bring us down.* The Hassidic master, Rabbi Nachman of Bratislava, who lived in 19th century Ukraine, suffered from terrible bouts of depression. His advice on coping with this condition is thus heartfelt and emerges from an authentic place of pain. He suggests that we set aside one hour a day to allow our hearts to break and to pour our feelings of sadness out to God. The rest of the day, we must force ourselves to be happy. “Give yourself joy however you can, even by being foolish” (Nachman, Likkutei MoHaRa”N). Rabbi Nachman believed that it is important to make room for psychic pain as a means to open our hearts up to God, as well as a way for us to maintain a compassionate stance towards others who are suffering in the world. However, he warns against allowing our hearts to be broken for any extended period of time. He sees music as a potent healing force: when our minds and bodies are occupied with the lilting tones and patterns of a song, we are generally lifted up. No doubt, this is why Rabbi Nachman connects joy to the rhythms of music, suggesting that we get in touch and in balance with the pulse of our own inner music.

sion. The niggun brings you back to life…” (Nachman, A Teaching on Teshuvah: Likkutei MoHaRa”N). If we can engage in spiritual practices such as prayer, meditation, or chanting, we can become intentional about how and where we direct our minds. This will afford us the opportunity to focus on the positive, not only with regard to our selves, but also with regard to others. We can thus pay attention to our blessings and achieve a greater sense of gratitude, peace, and joy. Be balanced and Be well. by Rabbi Suzanne Singer *not with clinical depression or other mental disorders requiring medication or psychotherapeutic treatment. **wordless melody

But how can we achieve this connection? Most of us have a tendency to be overly critical of others and ourselves, finding fault with almost everything. When this criticism is directed toward our own thoughts and feelings, this can lead easily to depression. The rabbi advises us to search deeply until we find something good about ourselves. This will come to us more easily if we first try to find the little bit of good in others. We can then move onto ourselves. He is well aware that we will criticize even that, so he tells us to dig even deeper until we find just a little “dot of goodness.” That “dot” will lead to more dots, each one easier to find than the next. He further encourages us: “After a while you will find that you can sing them and they become your niggun,** the niggun you fashion by not letting yourself be pushed down, and by rescuing your own good spirit from all that darkness and depres-

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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: • 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 re serves. 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 gen tle yoga stretches and avoid strain. • Eat foods that nourish the kid neys. These in clude most beans, especially black beans and kidney beans. Barley, walnuts, Miso soup, and seaweed, like the kind that sur rounds sushi, are also kidney nourishing foods.

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• For those who feel cold easily, add dried ginger, cinnamon, black pepper, and cloves to your favorite recipes or beverages. • Take Chinese herbs for immune support. Visit our website if you have postnasal drip, dry cough, productive cough, stuffy nose, runny nose, or a sore throat. Chinese herbs can support your immune system and help 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. References Liao, SJ, “The Origin of the Five Elements in the Traditional Theorem of Acupuncture: A Preliminary Brief Historic Enquiry,” Acupuncture and ElectroTherapeutics 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/. This is an original work authored

Holiday Food Safety BY TRACY WOOD, CPC, ELI MP, 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, food-borne 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!

• 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:// Wash your hands before eating or handling food. www.fda.gov/Food/GuidanceRegulation/FSMA/ Wash your food, i.e., lettuce, fruits, vegitables, even ucm247546.htm. 2World Health Organization proteins can be rinsed, patted down and cleaned. Thaw foods from the freezer to the refrigerator (rather and Food and Agriculture Organization of the than on the kitchen counter or in the sink!). United Nations, Codex Alimentarius (World Check expiration dates. Nothing good comes from Health Organization, 31 March 2014), http:// drinking chunky milk. www.codexalimentarius.org/standards/list-ofClean your food prep area, cutting boards, counter standards/en/?provide=standards&orderField=full space and the like. Reference&sort=asc&num1=CODEX.3“Check Your Keep your food out of the danger zone (40-140º F). For example, cold food must be kept at 39º or lower; Steps,” (U.S. Department of Health and Human hot food at 140 º or higher. Services, 8 June 2014), www.foodsafety.gov/keep/ Do not exceed more than 2 hours outside the basics/index.html.

For now, let’s start with the basics: • • • • • • •

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.

This is an original work authored by Tracy Wood, CPC, ELI-M, HHA American Journal of Integrative Medicine, Page 19

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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?

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.

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.

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.

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 someday 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

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 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 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

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MOBILE MEDICINE BY TRACY WOOD, CPC, ELI MP, HHA Mobile Medicine Begins a Brand New Day – Google Play and iTunes App deployment from Acute Care Triage 2019. Mobile medicine 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. At Acute Care Triage, our Mobile Health Solution has been successfully supporting patients in 8 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. 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. 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! 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. This month our subscribers received the links in their American Journal of Integrative Medicine, Page 22

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. 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. 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. 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. 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

HOLIDAY RECIPIES BROUGHT TO YOU BY ACUTE CARE TRIAGE Quick and Easy Cherry Bars Ingredients: 1 cup butter, softened1 3/4 cups white sugar 4 eggs 1 teaspoon vanilla extract 2 1/2 cups all-purpose flour 1 1/2 teaspoons baking powder 1 pinch salt 1 (21 ounce) can cherry pie filling

Cranberry Brie Bites 1 (8 ounce) round Brie cheese, rind removed cooking spray PAM 1 sheet frozen puff pastry, Thawed 1/2 cup cranberry sauce 1/3 cup finely chopped walnuts sea salt to taste

Directions: Prep Time 10 minutes Cook Time : 40 minutes Ready In 1 hour

Place Brie cheese in the freezer for 20 minutes. Oil a mini muffin pan with cooking spray. Roll 1 puff pastry sheet out into a 10x14-inch rectangle. Cut the sheet lengthwise into 4 even strips and crosswise into 6 even strips; there should be 24 squares. Separate and press them gently into the muffin cups.

Preheat oven to 350 degrees F (175 degrees C). Grease a 9x13 inch baking pan. In a large bowl, cream together the butter and sugar until light and fluffy. Beat in the egg and vanilla. Combine the flour, baking powder and salt; stir into the creamed mixture. Reserve 1 1/2 cups of the dough and spread the rest into the bottom of the prepared pan. Cover this layer evenly with cherry pie filling. Drop the rest of the dough by spoonfulâ&#x20AC;&#x2122;s on top of the cherry layer and spread to cover the best you can. Bake for 35 to 40 minutes in the preheated oven, until top is golden. Frost with a confectioners' glaze when cool for sweeter bars. Let cool completely before cutting into bars. Nutrition Facts:

Quick and Easy Cherry Bars Servings Per Recipe: 24 Amount Per Serving Calories: 213 % Daily Value * Total Fat: 8.6g13 % Saturated Fat: 5.0g Cholesterol: 51mg17 % Sodium: 93mg4 % Potassium: 54mg2 % Total Carbohydrates: 31.6g10 % Dietary Fiber: 0.5g2 % Protein: 2.6g5 % Sugars: 15g Vitamin A: 328IU Vitamin C: 1mg Calcium: 24mg Iron: 1mg Thiamin: 0mg Niacin: 1mg Vitamin B6: 0mg Magnesium: 6mg Folate: 29mcg *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. **Nutrient information is not available for all ingredients. Amount is based on available nutrient data. (-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption. Powered by the ESHA Research Database ÂŠ 2018, ESHA Research, Inc. All Rights Reserved

Directions: Prep 15 minutes Cook Time: 18 minutes Ready In: 1 h 23 minutes

Cut chilled Brie cheese into 24 pieces approximately 3/4-inch in size. Add 1 teaspoon cranberry sauce to each pastry-lined muffin cup; press in 1 piece of Brie and top with 1 teaspoon of chopped walnuts. Sprinkle bites with sea salt. Chill for at least 30 minutes and up to 3 days. Preheat oven to 400 degrees F (200 degrees C). Bake bites in the preheated oven until golden brown, 18 to 20 minutes. Nutritional Information Cranberry Brie Bites

Servings Per Recipe: 24 Amount Per Serving Calories: 106 % Daily Value * Total Fat: 7.5g 12 % Saturated Fat: 3.0g Cholesterol: 9mg 3 % Sodium: 99mg 4 % Potassium: 28mg < 1 % Total Carbohydrates: 7g 2 % Dietary Fiber: 0.3g 1 % Protein: 2.9g 6 % Sugars: 2g Vitamin A: 56IU Vitamin C: 0mg Calcium: 20mg Iron: 1mg Thiamin: 0mg Niacin: 1mg Vitamin B6: 0mg Magnesium: 6mg Folate: 16mcg *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. American Journal of Integrative Medicine, Page 23

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data. (-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

• ¼ tsp ginger • 3/8 tsp allspice • Lump of melted butter

Mix well and pour into pie shell & bake @ 375 for approximately 1 hr. You can take a knife stick it in the middle of the pie and if it comes out clean the pie is done. If any of the pumpkin sticks to the knife, check it again in 5 minutes.

Perfect Chocolate Chip Cookies (No Really)

Harvest Salad: INGREDIENTS

2 1/4 cups all-purpose flour 1 teaspoon baking soda 1 teaspoon salt 1 cup (2 sticks) butter, softened 3/4 cup granulated sugar 3/4 cup packed brown sugar 1 teaspoon vanilla extract 2 large eggs 2 cups Ghirardelli Milk Chocolate Chips

1 large butternut squash, peeled, seeded, and cubed 3 tbsp extra virgin olive oil, divided Sea salt and freshly ground black pepper ½ cup chopped pecans 1 tbsp unsalted butter 2 tbsp brown sugar 1 bunch of kale, washed, stems removed, and roughly chopped (about 8 cups) 6 oz brie, cubed 1 large apple, cored and roughly chopped ½ cup dried cranberries

PREHEAT oven to 375° F. SIFT TOGETHER (THIS IS MY KEY TO THE BEST COOKIES OF ALL TIME) flour, baking soda and salt in small bowl. Beat butter, granulated sugar, brown sugar and vanilla extract in large mixer bowl until creamy. Add eggs, one at a time, beating well after each addition. Gradually beat in flour mixture. Stir in morsels and nuts (If desired). Drop by rounded tablespoon onto ungreased baking sheets. (NOW, I use parchment paper on my cookie sheets. It minimizes clean up, stops cookies from sticking, and tends to stop the bottoms from over cooking). BAKE for 9 to 11 minutes or until golden brown. Cool on baking sheets for 2 minutes; remove to wire racks to cool completely. (At 9.5 minutes, they are about done. Start checking every 15 seconds at the nine and a half minute mark. PAN COOKIE VARIATION: Preheat oven to 350° F. Grease 15 x 10-inch jelly-roll pan. Prepare dough as above. Spread into prepared pan. Bake for 20 to 25 minutes or until golden brown. Cool in pan on wire rack. Makes 4 dozen bars. Contributed by President, Tracy Wood, CPC, HHA Nana Ada’s Pumpkin Pie: Basic Recipe • 2 cups cooked pumpkin • 2 eggs – well beaten • 2 cups – milk or (½ & ½ recommended) • 1 1/3 cups – sugar ( ¾ cups of white sugar and a ½ cup brown sugar recommended) • 1 tsp vanilla • ½ tsp salt • 3/8 tsp mace (1/8 + ¼) • 1/8 Tsp cloves • 1 ¾ tsp cinnamon • ½ tsp nutmeg

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For the maple Dijon vinaigrette: 2 tbsp pure maple syrup Up to 1/3 cup extra virgin olive oil 1 tsp Dijon mustard 1 tbsp apple cider vinegar ¾ tsp sea salt INSTRUCTIONS: Preheat oven to 425° F. Spread the squash out on a large baking sheet and drizzle with 2 tablespoons of olive oil then sprinkle with some salt and pepper. Roast for 25 minutes, toss the squash, and roast for another 15 to 20 minutes, tossing periodically until the squash is browned and softened. While the squash roasts, make the candied pecan clusters. Ready a Silpat or line a baking sheet with parchment paper; set aside. Heat the butter and brown sugar over medium heat in a medium nonstick pan until bubbling. Toss the pecans into the butter-sugar mixture until coated. Cook, stirring occasionally, until the sugar liquifies and turns a dark amber color. Pour the pecans out onto the Silpat or parchment paper and spread them out with a rubber spatula. Allow them to cool completely before breaking them up into clusters. To make the vinaigrette, whisk the maple syrup, ¼ cup olive oil, mustard, vinegar, and salt together in a medium bowl or shake it all together in a mason jar. Whisk in additional olive oil in small increments up to 1/3 cup total until you reach your desired dressing consistency. In a large bowl, toss the kale with the remaining 1 tablespoon of olive oil. Massage the oil into the kale with your hands until the kale turns bright green and glossy, about 2-3 minutes. Top the kale with the squash, brie, apples, cranberries, and pecan clusters. Drizzle the maple vinaigrette over the top of the salad before serving while the squash is still warm.

Money, Money, Money BY TRACY WOOD, CPC, ELI-MP, HHA Ah, money. Songs are written about it. Wars are started, religious documents and books of philosophy are written solely on the subject. Entire TV channels are even devoted to it. Some say money can buy happiness; others say that it is the root of all evil.

Money is a big topic that has large implications on your life and health. You can find advice and help here that will assist you in creating a positive financial mindset and a healthier outlook.

If you can say nothing else about money, one thing is certain: Money is a major force in the world. Regardless, all of us have to deal with our personal financial beliefs and challenges.

If you are struggling with negative patterns around money and would like more personalized help, please feel free to contact one of our life coaches by logging into your wellness account and scheduling an appointment now.

What would you say if I said, you have the power to allow money to flow into and out of your life in a healthy, supportive way?

Our Acute are Triage team is ready to help you create your most empowered, most joyful, and most abundant life possible.

I have worked with many people who had trouble releasing old, harmful money beliefs. It always seems to come down to a reflection of old limiting beliefs that may be programmed into their unconscious mind. We drag our young beliefs about money into adulthood.

Make 2019 your best year yet!

Let me ask you, what messages did you learn about money as a kid? Did you hear, “Money doesn’t grow on trees?” Think about it. These things are burned into our unconscious minds to this day.

Be well. This is an original work by Tracy Wood, CPC, ELI-MP, HHA

When I say “unconscious,” I really do mean that you are not conscious of these messages—often they are rooted deeply in our minds. For instance, they could be old, negative experiences you have had with money, such as a bankruptcy or the loss of a business. While you may not be aware of it, these kinds of issues can cause a lot of present-day problems. But, when you uncover the root of the trouble and work to change it, you may see a completely different financial outlook come in your life. No matter what financial issues you might be facing right now, working with one of the Certified Professional Life Coaches here at Acute Care Triage can help you to create a positive money mindset and allow you to have a healthy relationship with money. In your wellness plan, you can use your encounters with a life coach to help you take on some big issues around money. Is money itself good or bad? Can you be a spiritual person and be wealthy at the same time? How do you create value in yourself or in your products or services? Is how you spend your money as important as how you make it? American Journal of Integrative Medicine, Page 25

The danger of being 40 BY DR. DEBORAH WERENKO

Why balancing hormone makes sense Balancing your hormones means happiness. I was 48 years old when I had my last menstrual cycle. I felt as if I had stepped off a cliff and fallen flat on my face. I would come home from work and sit on the couch, too tired to do anything. I had no idea what had hit me. The loss of estrogen was palpable. I had spent the previous several years training for Ironman triathlons. I had the energy of an energizer bunny and from one month to the next it seemed to be completely gone. It was about this time that I learned about bioidentical hormones and what they could do for me. I started using a daily oral compounded bioidentical hormone following a static dosed protocol. I immediately felt better. It was a few months respite before some of the symptoms returned. I wanted to feel like the woman that I had been and I wasn’t there. Over the next few years, I experimented with dose, with timing, and with type of preparation. Nothing worked for very long before I was symptomatic again. Serendipitously, I was introduced to the groundbreaking ideas put forth in “Sex, Lies and Menopause” by T.S. Wiley. This book spoke to exactly what I had been feeling and experiencing. T.S. Wiley had correctly identified the need to cycle in order for the hormones to work properly. I began prescribing the Wiley protocol almost immediately and have never looked back. Women deserve to “feel like themselves again”. We lose so much when our ovaries stop functioning. Many women, like me at that time, have no idea of the profound role of estrogen and progesterone in all of our daily physical and mental functioning. Estrogen and progesterone, are essential for healthy brain function, including mood, sleep, memory, they keep our bones from melting away and keep healthy new bone growing. They maintain the health of the breast and the uterus, give us normal sexual function, as well American Journal of Integrative Medicine, Page 26

as maintain normal gut health. We have lower levels of inflammation and therefore lower risk for diseases like cancer, autoimmune illness and Alzheimer’s disease. The most important thing about this type of hormone replacement therapy is that by maintaining a monthly cycle that replicates a natural cycle in its waxing and waning, we are able to tap into the natural protective mechanisms of the body. I feel that this idea is greatly misunderstood by anyone prescribing static dosed hormone routines. The estrogen cycle ensures that we turn estrogen receptors on in the beginning of the cycle, and turn them off after an appropriately high peak. During this period of quiescence we have a progesterone peak which serves to enhance the natural repair mechanisms of the breast and protect the uterus. We are able to slough a healthy lining every month and enjoy the bone building effects of progesterone and its anti-inflammatory effects as well. The key to the success of the Wiley Protocol is the peak. The peak must be of adequate height to mimic an ovulation and therefore trigger cell cycle arrest and allow progesterone to work its magic. Without a peak, without the ebb and flow, we lose the protective effect of the hormones, and we are best not using anything at all. Static-dosed hormone protocols do not incorporate a peak and therefore are not safe. Injectable or implantable hormones cannot mimic a natural peak. They are all as dangerous to us as the perimenopausal state we experience for the 10 years prior to menopause. If we understand that having an adequate peak is essential to our health and happiness, then we can understand how very dangerous having a cycle without an ovulation is to our health. Throughout our thirties, estrogen levels drop from a perfectly adequate peak (e.g., as high as 700 pg/dl or more in our twenties) to levels below 250 pg/dl by the time we are 40-45 years

old. When we don’t peak, we never turn off estrogen receptors and follicle stimulating hormone produced by the brain continues to stimulate the ovary and we constantly make a low-level, erratic amount of estrogen. If we don’t peak, we don’t ovulate. If we don’t ovulate, we don’t produce progesterone. Without progesterone we do not have breast protection, uterine protection, or an anti-inflammatory effect. We begin to see more fibrocystic changes in the breast and more fibroids in the uterus. We have cramping and heavy cycles. Our mood deteriorates with mood swings, hot flashes, and night sweats. We loose bone density at an alarming rate. We don’t sleep as well (most often waking at 2:00 AM or so), and we start producing extra cortisol, which causes us to be edgy and snappy with everyone around us and causes us to eat more sugar and salt. We start oxidizing more protein (burning muscle) and storing more fat. In a matter of a few years, we hardly recognize our selves or our bodies. This is the period I believe to be the most dangerous time in women’s lives. Early in peri-menopause we miss a few ovulations a year, 10 years

later we don’t have any ovulatory cycle. We go through 10 years of peri-menopause. It takes ten years for a single cancer cell to become something the radiologist can see. If the average age of menopause is 55, and the risk of breast cancer begins to tick up at age 54, it’s pretty obvious that 10 years of irregular hormones (peri-menopause) is adding to our disease burden. It’s time for us to take back our hormonal health. Instead of being told to wear layers we can shed, or take herbal remedies that block our estrogen even further, anti-depressants, or sleep aides, we should be asking for balanced, cyclic therapy that will help us to get our lives back. I say we take back our bodies, keep them functioning at the their best. Hormone replacement therapy can help us to do just this. It has to be cyclic hormone replacement, never static dosed and never injectable or implantable. When we feel better, we feel like exercising to maintain our healthy bodies, we eat healthy, wholesome food and therefore ensure that we are able to live the life we deserve. This is an original work by Dr. Deborah Werenko

American Journal of Integrative Medicine, Page 27

Quick Tip Series BY TRACY WOOD, CPC, ELI-M, HHA In the last magazine, we talked about nutrition for toddlers. We talked about whole foods for children ages 2-4, their required nutrients, their calorie needs and RDA (Recommended Daily Allowances) for vitamins and healthy eating. We covered snack suggestions, and specifically we made suggestions for how to cut down the processed foods we are feeding our children. We know that often mealtime can be like the War of The Roses. Children have thrown tantrums in restaurants, in other people’s homes just in time for Christmas dinner, even in the comfort of their own home, these little darlings can scream, kick, throw food and worse! What could be worse? Read on… I have watched with absolute horror while a child threw a fit that should have been cut short in ten seconds. Yet an adult with limited skills and no boundaries had zero ability to assume the role of the adult in charge and the adolescent destroyed dinner time, causing a multitude of problems digestive, emotional, and physical. Absurd. Now, I will tell you, I have never had any of my six God children, my nieces or nephew, nor my own two children ever throw a temper tantrum, not even about food. WHAT, you say? Yep, it’s true. Never. Why, you may be wondering. Well, its quite simple, I do not negotiate with a terrorist. Ever. Children are smart little creatures. From birth, they are very aware of who they can and cannot manipulate. They will wrap you around their half-inch little finger, from the jump, if you are willing to cave into it. Do not get off on the wrong foot from day one, but that is a different article for a different magazine. I digress, what can we do to insure good food habits for our children as they pass the toddler stage and go into the elementary stages? I have made a list of a few things that you can use as a guideline to help you with

• Limit fast food. Food choices from most fast food res taurants exceed the daily fat and calorie re quire ments for elementary age children. Some fast food places offer fruit instead of fries. Order smart.

• Lead by good example. Elementary age children want your approval. They will do what you do. Eat vegetables, fruit, whole grains, lean proteins, and your children are likely to do the same.

• Eat your colors. Kids love rainbows. Use the colors to your advantage. Include foods that are red, or ange, yellow, green, and blue.

• Cut it down. America is the hoe of the SU PER SIZED LIFESTYLE. Do not get your child into that pattern. We consume ridiculous amounts of food. Most meals are two meals in one. Cut it in half.

• Food is not currency. My parents used food as a re ward. If you do….You’ll get a sweetie, a ice cream. This sets us up later in life for food issues, poor eat ing habits, and weigh issues. Just don’t.

• The Family Dinner. Dinner has always been the time to share in my house. When the kids friends come over, they participate. Everyone shares with Mom my what their day was like, what they learned, if they struggled, what was the best art of their day. We have done this from the time they made sound. Do not miss this opportunity to be in your kid’s life.

• Do not force children to eat. Just don’t. I will of ten make multiple things to make sure each of our needs are met. Why? You get what your given, right? Well, no. No, that doesn’t mean we are cav ing in to terrorists, we have a child who really doesn’t like meat, so I will accommodate for some variances.

We need be patient when introducing new foods to elementary age children and when trying to improve their diet. It can take months to change a poor diet to • Make little chefs out of your finicky eaters. You’ve got healthier foods and replace old, bad habits with better to get buy in. They must be invested in what they are choices. We need to be consistent and offer positive eating. Make it engaging, it’s not that hard to have feedback to children when they initiate good choices your child involved in the meal planning. on their own. Make better eating a family affair and your children are likely to follow your example. • Stop buying junk. They are too young to order from the Domino’s App, so unless you are putting Doritos Be well, keep your child’s nutrition on the right track: in the pantry, they cannot get it. This is an original work by Tracy Wood, CPC, ELI-M, HHA American Journal of Integrative Medicine, Page 28

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.

Don’t Get Me Started - Toxins All Around Us

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.)

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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

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 consti tute a healthy green thing.

• If you have had cancer, you may want to take 300 mg

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.

• Minerals (take after dinner):

May the longtime sun shine upon you.

• Zinc enhances the immune system

This is an original work by Mary Jo Ruggieri, Ph. D

• 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.

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The Next Step in Self BY ROSEMARIE SCHULMAN, RN The Next Step in Self-Hypnosis Self-hypnosis training is so valuable, especially at this time of the year. Let’s face it, with the in-laws coming, the potential for a political discussion at dinner, the amount of stress we are bound to encounter has endless possibilities. Our family demands, work expectations and personal responsibilities are at their highest peak of the year. We must remember that staying focused on the immediate task of the day is how we can achieve some level of balance and sanity. In order to get the benefits of self-hypnosis a great strategy to adopt is when you wake up in the morning, consciously program your mind on getting the results connected to your desired task or change. Your mind and body should be in sync in order to effectively visualize your wants and you’re your needs. Being mindful of this will make for a much more powerful visualization. Take ten minutes a day to clear the chatter and useless clutter from your brain. Imagine it to be like making a clean workspace for an important project. When your mind is free from distraction, set your specific goals, clearly defining what It is you truly want in your life. Take several moments to visualize yourself having successfully reached your target, and see the results in your mind’s eye. Feel your pride, your joy, your total success. You must get that emotion in your image, feel it in your period of visualization. Using emotion while visualizing is a powerfully invaluable tool.

Present – Is this goal in the present tense? Simple – Have I made this goal as simple to see in my mind’s eye as possible? Achievable – Is this realistic? If not, you know what to do, chunk it down. Measurable – Can I monitor my progress? I can see if I am getting closer to or further away from my desired outcome. Rewarding (or attached to it) – What’s in it for me? Lose weight, buy a new dress? Grow my income, take a lifelong desired trip. Repeat these suggestions prior to waking and before bedtime. Suggestions can change daily but keep those 5 principles intact. A mantra that helps with self-hypnosis training is to repeat this phrase "Every day in every way I am getting better and better". This simple training can go a long way in helping you succeed during at any time of the year. Take control of your destiny, don’t be at the effect of your life happening randomly. Be Well. This is an original work by Rosemarie Schulman, RN

Your ability to block out obstacles, mentally breaking through any negative image that pops up for you will enhance your performance. Get creative, imagine yourself with a huge golden hammer. Any time a negative or disempowering image appears during your visualization, see yourself swinging that golden hammer and smashing that image, hearing it shatter like broken glass, into millions of pieces. Get your empowering image back into focus quickly, and anchor yourself back with that image. Creating suggestions to setting your goals depends on 5 principals to provide you clarity. Your suggestions must be:

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Tis The Season Good Grief BY REV. BRIAN K. SHAFFER, GC-C, FT, LLPC, NCC Tis’ The Season - Good Grief! 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. Here are some things that you might find helpful: • First and most important, take care of yourself. • Don’t feel guilty if you end up enjoying yourself dur ing 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 responsibilty for yourself and your feelings. Don’t wait for someone else to give you some joy. American Journal of Integrative Medicine, Page 32

• Be patient with yourself. Figure out what you want to do, balance it with what you are capable of do ing and then compromise. Do what you can and let that be enough. • Drive yourself to events. If they get overwhelming, you can leave. • Start a new tradition. • Think one moment at a time. • Deal with the empty chair by rearranging the seat ing, 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 shopping 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 stock ings, lights, wreaths, or not. Whatever feels right for you. • Plan ahead. Grief affects a person’s ability to con centrate. 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 holi days 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 someone 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

Fitness – Do You!! BY PAMELA EDWARDS, HHA Fitness – Do You!! 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 2019. 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 2019.

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

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 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

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