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Inspire, Inform & Educate
May-June 15, 2011
7
Edition
Personal Development
INSIDE
4 Amazing Meals For Mind And Body These tasty eats will boost your mood, up your love life, and help you burn fat without trying.
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Diabetes and Foot Problems Diabetes is a very large and serious problem in the United States today. Close to 21 million or 7% of the population have diabetes. Today, 14.6 million people are diagnosed as having diabetes, and an estimated 6.2 million people are undiagnosed.
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Dr. Raymond Little & Mr. D-Mars
“All that man achieves and all that he fails to achieve is the direct result of his own thoughts.” ~ James Allen
A Stronger You At Every Age Here’s how to keep your bones and muscles strong and capable now and in the decades to come. PAGE 14
Sterling Carter Sterling Physical Therapy & Rehabilitation
Renea Gray Veggie Pals
Secrets to a Healthy (Happy!) Home Your home should be like a good dose of Zoloft—and we couldn’t agree more. Now, more than ever, home base needs to be a retreat that wraps you up and makes you feel great again.
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Petria McKelvey Precision Medical Billing
Dr. Monique P. Jenkins The Center for Healthy Hearing
Fibroid Relief Patient Education Seminar “The goal of bringing the Fibroid Relief message to Houston is to raise awareness of uterine fibroids and empower women to understand that they have multiple treatment options and they can regain their quality of life.”
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Publisher’s Message
Keith J. Davis, Sr. SR. PUBLISHER Keith J. Davis, Sr. VICE PRESIDENT Kevin Davis JR. PUBLISHER Keith J. Davis, Jr. EDITOR-IN-CHIEF DIRECTOR OF OPERATIONS Christopher P. Kirksey EDITING CONSULTANT ReShonda Tate-Billingsley ACCOUNTING MANAGER Eugenie Doualla SENIOR ACCOUNT EXECUTIVE Mike Jones C.T. Foster PHOTOGRAPHY L .C. Poullard MARKETING CONSULTANT Johnny Ray Davis, Jr. MULTIMEDIA DIRECTOR Andrea Hennekes LAYOUT & GRAPHIC DESIGNERS Ghuzzala Malik (Faith) Michael J. Martinez DISTRIBUTION Booker T. Davis, Jr. Johnny Ray Davis, Jr. Rockie Hayden
This issue’s focus is: Personal Development. An ordered life is one of the most assured methods of self-improvement. The saying “tidy desk - tidy mind” is also certainly true but only a small part of it. It is important that you order your life in such a manner that allows you to do everything you need to, when you need to do it. You should also be able to effectively ensure that you become happier and more content as well as progress with your career, make new friends and anything else you want in life. As always, thank you for your continued support of d-mars.com. When you support d-mars.com, you are supporting more than just our company; you are supporting the communities in which we live and work. Working together, we can succeed in making positive things happen.
CONTENTS Dedicated To Excellence.............................................................................. 4 Personal Development......................................………………….………...... 5 4 Amazing Meals for Mind and Body........................................................... 7 Diabetes and Foot Problems....................................................................... 6 Celebrate the Sounds of Your Life.................................………...........…..... 9 Is Your Old Filling Fine- Or a Ticking Time Bomb ......................................10 The Courage To Live Consciously ........…………………………….....…..…13 Q & A Get Healthy About Money...…………….....................................…...13 A Stronger You at Every Age.......................................................................14 Take the Sting Out Of Summer.....…………….............................………….15 6 Steps to Organizing Clutter............……………...........................…..........16 Hearing Specialist Who Care About You.....................................................18 Petria McKelvey...........................................................................................20 Fibroid Relief.......................……………………......................................…..22 What Is Personal Development?.................................................................23
CONTRIBUTING WRITERS Dr. Tamyra Comeaux Dr. Ka-Ron Y. Wade Dr. Khalilah McFee Jeanie Marshall Richard Rees, D.P.M., P.A. Brandale Mills Sara Reistad-Long Sterling Carter
Do You Have Chronic Low Back Pain.........................................................24 Healthy Personal Boundaries and How to Establish Them.........................26 The Ugly Truth About Your Toothbrush.........…......................................….27 Secrets to a Healthy (Happy!) Home...........................................................30 The Unhealthiest Places in Your Home.......................................................35
MR. D-MARS D-MARS.com Business Journal Tip of the Month “So many people spend their health gaining wealth, and then have to spend their wealth to regain their health.” - A.J. Reb Materi
May 2011
7322 Southwest Fwy, Suite 806 Houston, Texas 77074 713-272-9511 . Phone 713-272-6364 . Fax 1-800-453-8752 . Toll Free www.d-mars.com
Dedicated to
Excellence By Brandale Mills
It was a sunny Wednesday afternoon when a woman walked into The Vein Institute and MediSpa for her 2 o’clock appointment. The receptionist notified her that doctor was still with a patient and he’d be with her shortly. While walking to the waiting area, the lady said to another patient, “it’s worth the wait; he’s good.” The doctor worth waiting for is Dr. Raymond Little, a boardcertified physician specializing in vascular medicine at The Vein Institute & MediSpa in Kingwood, Texas. As founder of The Vein Institute & MediSpa, Dr. Little is one of the few African-American doctors nationally with this specific expertise. As a leader in vascular medicine in the Houston area, The Vein Institute & MediSpa has grown rapidly to provide high quality service to patients fighting against vascular diseases, including early detection, comprehensive care and accurate diagnosis of vascular disease. Dr. Little specializes in diagnosing or removing varicose veins, or large “spider,” rope-like veins.
veins are not properly returning blood from the lower leg to the heart. All veins have valves that open to allow the flow of blood to the heart and close to
the leg in the wrong direction. The blood overfills and distends the superficial veins under the skin, resulting in the bulging seen in varicose veins.
access pressure on the veins are flight attendants, teachers, hair dressers, moms and nurses,” Dr. Little said. “[People in these professions con-
The walls and valves of veins prevent backflow of blood to the foot. What are Varicose Veins? When valves fail to function properly, are thin and elastic, and can stretch Varicose veins occur when blood leaks through and flows down due to a variety of conditions including pregnancy, heredity and age. When varicose veins become severe, it is referred to as chronic venous insufficiency. Symptoms of chronic venous insufficiency include aching pain, easy leg fatigue and leg heaviness, all of which worsen as the day progresses. Left untreated, chronic venous insufficiency can cause ulcerations, which can be very difficult to treat. Dr. Little cautions certain professions that are at a great risk of having ventricular problems. “The five big professions that require you to stand and puts
stantly put] pressure transmitted from the pelvic area to the leg vein and those leg veins give way. Often that will lead to pain, swelling, aching, throbbing and leg restlessness.” More advance problems will cause darkening of the skin and swelling. Clots in the veins and also areas of skin break down that could form ulcers. We’ve seen people that have vein ulcers because it’s so congested down there, he said.
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What Causes “Spider Veins” and How Can They Be Prevented? In addition to obesity, heredity plays a major role in inheriting
weak valves in the veins. Trauma can also cause blood clots which contribute to injured valves. Unfortunately, vitamin supplements can be beneficial for arteries, but aren’t necessary for preventative methods for veins. “There aren’t many medications that have been shown conclusively to reverse the problem because it’s really a mechanical problem,” Dr. Little said. Topical treatments and rubbing veins only provide temporary relief from pain caused by enlarged veins. These methods soothes the symptoms, but it definitely does
Importance of Early Detection Dr. Little has stressed the importance of early detection of risk factors for people over the age of 30. The majority of these diseases are readily treatable or preventable before symptoms occur or worsen. It is definitely a life altering illness, especially if it gets ignored, he said. “The key to preventing these issues are early recognition, education and awareness,” Dr. Little said. “Those are the things that get you to someone that has that passion in treat- ments, Dr. Little said. The Vein Ining vein or circulation problems.” stitute & MediSpa uses advanced treatment methods, such as lasers and injections to ease pain and improve the appearance of varicose veins. Spider veins are treated with Sclerotherapy. “Recently, in the past 8-10 years, there has been breakthroughs in minimally invasive treatments avail-
able for vascular problems and that’s what we specialize in,” Dr. Little said. “Our procedures are designed so that you’re immediately able to walk.” The Vein Institute at Houston Heart & Vascular Association Northpark Shopping Plaza 24040 US Hwy. 59 N. | Kingwood, TX 77339 281.312.0242
Personal not stop the originating issue. “Most of those treatments or techniques don’t take care of the underlying problem. They just try to soothe the symptoms because your muscles and legs are aching,” Dr. Little said.
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Historically, medicine has done a very poor job in treating vein disease and that’s because most of the treatments were considered too severe. Most patients did not want to subject themselves to that, and most doctors wouldn’t even mention certain treat-
Development Success and progress of any kind is gained through personal development. With training and experience, each of us can develop mentally, spiritually, emotionally, and physically. A perfect scenario would be progress in all four areas completely and simultaneously. This article will mostly focus on the physical element of personal development. The first step in personal development is recognizing what areas need improvement. This may be easy to recognize by identifying areas you would like to change about yourself, i.e. Weight, stress level. Or you can ask your medical provider what aspects of your health should be changed. You should expect your medical provider to ALWAYS to tell you to quit smoking. The next step would be set goals for your personal health. “I will be able to run around the track two times.” “I will lose 2 pant sizes by July 4th.” Make sure goals are realistic and achievable. Write them down and put them where you can see them often. The refrigerator door or bathroom mirrors are two options. The next step would be to incorporate changes in your life that with
help you reach your goals. Making time to stretch everyday, cooking at home instead of eating out, or buying a better flavor of toothpaste are just some ideas that may encourage habits that make you feel better. Recruit a friend that may have the same goals as you. Cooperating towarda goal will make it easier to stay on track. And when your goals are reached, you w ill have someone to celebrate with. The final step is to reach your goal. If you make it CONGRATULATIONS. If you did not try to figure out why you did not succeed, incorporate new changes and try again. Remember that not reaching your goal is not a failure, more likely it is a partial success. Keep going. Be aware that trying to change too many things at once can cause you not to change anything at all. It can be too overwhelming. These same steps can be used for the mental, spiritual, emotional, and financial areas of your life as well. And with improved physical health, achieving success in these others areas may be easier.
GOOD LUCK.
4 Amazing Meals for Mind & Body Satisfying Food Cures
Feel-Good Salmon Sandwich Mediterranean Detox Salad These tasty eats will boost your mood, up your love life, and help you burn fat without trying.
Pan-seared salmon with walnut-and-spinach pesto on whole-grain roll with radicchio. Salmon is a great source of mood-boosting omega-3 DHA fatty acids, and spinach is packed with magnesium, which has a relaxing effect and helps lower blood pressure. Get your fill of walnuts—they are a natural source of melatonin, which can help you get a better night’s sleep.
The Benefit: makes you happy and calm all for just 420 calories and 35g Watercress, artichokes, celery, red onion, and feta tossed with of heart-healthy fats. Prep: 15 minutes; Cook: 7 minutes. cucumber vinaigrette. Loaded with bloat-fighting water, cukes also have vitamin C and caffeic acid, which combats swelling. Watercress and artichokes both have Ingredients • 1 (6-ounce) package fresh baby spinach diuretic properties to help you beat the bloat, and artichokes are also a • 1/4 cup toasted walnuts natural source of the soluble fiber inulin. The sodium and potassium in • 1 garlic clove celery help bring your fluids back into balance. • 2 tablespoons grated Parmesan cheese • 1 tablespoon fresh lemon juice The Benefit: flushes toxins and beats the bloat for a mere 170 calories • 1 tablespoon extra-virgin olive oil and 11g of fat. • Dash of salt Prep: 20 minutes. • 1 teaspoon Spanish smoked paprika Ingredients • 1 teaspoon dark brown sugar • 1 (8-ounce) English cucumber • 1/4 teaspoon crushed red pepper • 2 tablespoons fresh lemon juice • 1/4 teaspoon salt • 2 tablespoons extra-virgin olive oil • 1/4 teaspoon black pepper • Black pepper, to taste • 4 (6-ounce) salmon fillets • 6 cups trimmed watercress • 1 1/2 teaspoons olive oil • 1(14-ounce) can artichoke hearts, • 4 toasted whole-grain rolls drained and quartered • 4 radicchio leaves • 2 large celery stalks, sliced Preparation • 1/2 cup sliced red onion Put spinach, walnuts, garlic clove, Parmesan cheese, lemon juice, 1 ta• 1/2 cup feta cheese blespoon olive oil, and a dash of salt into a food processor; pulse, scrapPreparation Cut cucumber in half, and slice crosswise into 1/4-inch-thick slices. Process 3/4 cup cucumber and lemon juice in blender. Add olive oil in a thin stream; pulse until combined. Season the dressing with black pepper, to taste; transfer to a large bowl. Add remaining 1 cup cucumber, watercress, artichoke hearts, celery, red onion, and feta cheese to a bowl. Toss with the dressing, and divide among 4 bowls; serve. May 2011
ing down sides of bowl, until smooth. Transfer the pesto to a bowl; cover and chill. Combine paprika, dark brown sugar, crushed red pepper, 1/4 teaspoon salt, and black pepper in a small bowl. Pat dry salmon fillets; sprinkle tops with spice mixture. Heat 1 1/2 teaspoons olive oil in a nonstick skillet over medium-high heat. Reduce heat to medium; cook fish 7 minutes on both sides or until golden and cooked through. Split rolls in half; spread 1 tablespoon pesto on each bottom, and top with 1 fillet and 1 radicchio leaf. Add tops of rolls. Serve with extra pesto.
Libido-Boosting Stir-Fry Skirt steak stir-fried with bell peppers, asparagus, ginger, soy sauce, lime juice, and brown rice, and topped with cashews. Asparagus serves up a hit of vitamin E, helping your body pump out estrogen and testosterone. The zinc in beef also gives you a testosterone boost, which is key to a healthy female libido. Brown rice also boasts Banana and blackberries blended with light coconut milk, low-fat libido-upping zinc, plus slow-burning carbs for lasting power in bed. yogurt, and a touch of lemon zest and honey. Cashews have long been considered a natural aphrodisiac. Blackberries really fill you up, thanks to all that fiber. Bananas contain resistant starch (RS), a carb that acts like fiber and also helps you feel The Benefit: gets you hot and bothered—in a good way and weighs in full and slim down. (Underripe ones give the biggest RS benefit.) The at a trim 318 calories and 11g of fat. oil found in coconut fruit helps you shed belly fat, while yogurt (along with other dairy products) is a top source of CLA (conjugated linoleic Prep: 20 minutes; Marinate: 15 minutes; Cook: 17 minutes. acid), a fatty acid that fights off fat. Ingredients The Benefit: unleashes your natural fat-burning power and has only 250 • 1/2 pound skirt steak calories and 5g of fat. • 2 garlic cloves, finely chopped Prep: 10 minutes. • 2 tablespoons lime juice • 1/2 teaspoon olive oil Ingredients • 3 bell peppers, sliced • 2 cups frozen blackberries • 1 onion, sliced • 1 small banana, sliced • 1/2 teaspoon olive oil • 1/2 cup light coconut milk • 2 1/2 cups diagonally cut asparagus • 1/2 cup plain low-fat yogurt • 1 tablespoon grated peeled fresh ginger • 2 tablespoons lemon juice • 1 tablespoon low-sodium soy sauce • 1 tablespoon honey • 2 teaspoons sesame oil • 1 teaspoon grated lemon zest • 1 tablespoon lime juice • 2 cups cooked brown rice Preparation • 1/2 cup chopped fresh cilantro Process blackberries, banana, coconut milk, yogurt, lemon juice, honey, • 2 tablespoons chopped cashews and lemon zest in a blender until smooth. Divide the mixture evenly into 2 chilled glasses, and serve. Preparation Cut steak crosswise into 1/4-inch-thick strips. Toss together with garlic, and 2 tablespoons lime juice; marinate the steak for 15 minutes. Heat 1/2 teaspoon olive oil in a wok or nonstick skillet over medium-high heat. Cook the steak with the marinade, stirring constantly, for 2-3 minutes or until medium-rare; transfer with slotted spoon to a large bowl, and set aside. Add bell peppers and onion to the wok; cook, stirring, for about 7 minutes or until just tender. Transfer the pepper-and-onion mixture to a bowl with the steak. Add 1/2 teaspoon olive oil and asparagus to wok; cook, stirring, for about 4 minutes or until tender. Put the pepper-onion-and-steak mixture back into the wok. Add ginger, soy sauce, sesame oil, and 1 tablespoon lime juice to wok; cook, stirring, for about 2 minutes or until heated through. Add cooked brown rice to the wok; heat for 2 minutes. Divide the stir-fry among 4 plates, and distribute chopped cilantro and chopped cashews evenly on top; serve.
Blackberry-Banana Slim-Down
These tasty eats will b o ost you r mo od, up you r love life, and help you bu rn fat withou t trying.
May 2011
Diabetes and Foot Problems By Richard Rees, D.P.M., P.A. Contributing Writer
Diabetes is a very large and serious problem in the United States today. Close to 21 million or 7% of the population have diabetes. Today, 14.6 million people are diagnosed as having diabetes, and an estimated 6.2 million people are undiagnosed. Ethnicity plays a large part of one’s risk for Type II diabetes. Being African-American, American Indian, Asian American, or Hispanic American increases a person’s risk of developing diabetes. Additionally, being overweight or having a family history of Type ll diabetes is a risk factor. These of the characteristics of Type ll diabetes: 1)It is the most common form of diabetes 2)It usually affects of adults 40 and over 3)It is becoming common in young
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people due to a rise in obesity and inactivity 4)90 to 95% of people with diabetes have Type II These are some of the symptoms of Type ll diabetes: 1)frequent infections 2)blurred vision 3)cuts and/or bruises that are slow to heal 4)tingling or numbness in the hands or feet 5)recurring skin, gum, or bladder infections Treating Type ll diabetes includes having good nutrition, including exercise in your daily routine, blood glucose monitoring, and taking oral medications. A simple foot exam can sometimes reveal the first signs and symptoms of diabetes. This exam can also identify
more serious complications that could potentially lead to lower limb amputations. The American Diabetes Association and the American Podiatric Medical Association both recommend that people with diabetes have an annual foot exam. Diabetes causes more than 60% of non-traumatic lower limb amputations in the United States. Amputation rates can be reduced by 45 to 85% simply by having a comprehensive foot care program. Dr. Rees recommends that if you, or someone you know, have diabetes or any of the above symptoms, that you come in to be examined for any foot problems associated with diabetes. Remember, that an ounce of prevention is worth a pound of cure.
Celebrate the Sounds of your life May is Better Hearing month— but despite the fact that more than 34 million Americans report some type of hearing problem, relatively few are screened annually. With about 1 in 10 Americans reporting some type of hearing difficulty, hearing loss is the third most common health problem in the United States. Although hearing problems are commonly associated with the aging process, hearing loss affects all age groups. More than half of hearing impaired persons in the United States are under age 65, including 6 million people between the ages of 18 and 44—and more than 14 million are school-age children. Sound voids. Do you hear “ool” but not sure if someone said “pool,” “tool” or “cool”? Do you find yourself saying “I hear OK, but I have trouble understanding,” or “Soft sounds are too soft but loud sounds are too loud.” Hearing clearly
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when there’s background noise can be especially difficult for someone with hearing loss and trying to explain your hearing situation is often difficult. It’s common for people to be un-
the hearing-impaired individuals, who are more aware of the situation. Hearing problems often go unrecognized, sometimes taking years before sufferers seek professional help. Causes. There are many causes of hearing loss. Sometimes it’s readily apparent, such as wax build-up in the external ear canal, a condition that’s easily treated but unfortunately goes unrecognized in many individuals. Other causes aware of their hearing loss due to the can include hereditary factors, trauma, gradual nature of its progression. As ear disease and certain medications. hearing slowly declines, an individual The cause of hearing loss is sometimes develops compensation strategies with- presumed. For instance, noise-induced out even realizing it. Often it’s others, hearing loss attributed to the use who are trying to communicate with of stereo systems or portable music players is a growing phenomenon. Avoiding loud noise may help prevent premature hearing loss and the perception of sound voids. There are easy ways to tell if a particular sound is potentially harmful. Do you have difficulty talking or hearing others talk over the sound? Does the sound make your ears “ring” (tinnitus), “hurt” or seem “muffled” after exposure? If you answered “yes” to any of these questions, the noise may be damaging your hearing. Most people don’t realize how loud everyday sounds actually are. Nearly 30 million Americans are exposed to dangerous noise levels each day, and 10 million Americans suffer from irreversible hearing damage due to noise. Diagnostic hearing tests. The purpose of a complete evaluation is to determine the true nature of any hearing loss. The diagnostic process may include a variety of tests, depending on the assessment of your needs: audiometric tests to measure hearing at different pitches; speech evaluation to measure how well you hear and recognize ordinary conversation at different volumes; immittance tests of the middle ear; and complete medical evaluations. Tinnitus is a medical condition characterized by persistent ringing in one or both ears, which can only be heard by the affected individual. These sounds can come and go; however, most suffers experience symptoms 24 hours a day, 7 days a week. The American Tinnitus Association estimates
more than 50 million Americans suffer from tinnitus. It’s also the number one complaint from United States veterans. In some cases, tinnitus retraining therapy (TRT) and tinnitus retraining instruments (TRI) may provide individual solutions. Technology alone doesn’t help people hear better. Instead, it’s how well the practitioner works with the individual and applies the technology. If an individual doesn’t see well through a pair of glasses, it’s not due to the “glass,” per se. It has to do with either the measurement of the individual’s vision, the prescription or fit, or some combination. Hearing Aids are similar in application. What helps someone hear better is the correct amount of sound at the appropriate pitches for that individual’s hearing loss, environment and communication needs. Individuals with similar hearing loss may require completely different amplification strategies based on all of the factors mentioned here. The all-important aftercare includes assessment of need for assistive listening devices for telephone, Bluetooth, TV, loops or music systems. In addition to assistive solutions, aftercare will include lip reading and listening skills counseling. It’s important that a hearingimpaired individual take an active role in listening and participate in the recommended auditory retraining and rehabilitation program to ensure he or she hears and understands as much as possible. The auditory system may not have heard certain voices and sounds for many years, and the reintroduction of new sounds and voices needs to be presented gradually. In other words, just as the hearing loss may have occurred gradually, the reintroduction of new sound needs to occur gradually. Through this process, each individual will adapt and develop necessary listening skills. A hearing screening can quickly and accurately evaluate an individual’s hearing, determine the degree of hearing loss and put them on the path toward treatment. After treatment, it’s important to monitor the hearing loss to ensure the technology is meeting an individuals needs. Monique Jenkins, Au.D., Doctor of Audiology, is owner of The Center for Healthy Hearing, a full-service audiology practice, with an office in Houston. www.centerforhealthyhearing.com
Is Your Old Filling Fine-
Or a Ticking Time Bomb? By Dr. Khalilah McAfee Contributing Writer
Chances are, your old mercurysilver amalgam (what people call “silver” fillings) are pretty far down on your list of things to worry about. They’re there and they don’t hurt, so they must be fine. Right? Maybe. Maybe not. Some old fillings keep doing their job for years-even decades. Others, though, are ticking time bombs that can strike without warning, causing a world of pain and setting you up for a root canal or worse* That’s something worth thinking about-especially if you have fillings that are 15 years old or older.
When Good Fillings go Bad
You see, fillings are subject to a lot more stress than you might imaginefrom things like chewing hard foods, clenching your jaw when you’re angry or upset, even grinding your teeth in your sleep. Over time, all that stress can cause some pretty significant damage, but the scary thing is you probably won’t feel a thing, or notice anything’s wrong… until you’ve got a serious problem. For starters, that stress can cause your fillings to wear around the edges or pull away from the surrounding tooth enamel.* That means food and bacteria can sneak in under the fillingcreating new decay a (new “silent” cavity under your old filling! 0 that can even lead to abscess.* You don’t want to even think about how painful that can be.) We know from experience that replacing a filling with a larger one can severely weaken the remaining tooth structure-and that can set you up for more extensive and expensive fixes down the road.
cracked or even fractured teeth? The problem actually started back when the original filling was placed. To make sure the tooth could hold the Silver, some of it (including parts that are healthy) needs to be ground away. That makes the tooth a good bit weaker than it was.* This weakness is then complicated by a simple bit of physics. When you drink hot or cold liquids, your teeth expand and contractand so do your amalgam fillings. The problem is, your teeth and fillings expand and contract at different rates and that difference can lead to micro cracks and hairline factures. When you bite down on these cracks they open, irritating the pulp (the soft inside of the tooth that holds the nerves and blood vessels). Once this pulp is damaged, a root canal may be the only way to save the tooth. If the crack reaches deep through the roots and into the bone, you may need to have the tooth pulled and replaced by an expensive bridge or implant.
Protection and Peace of Mind
It’s important to remember that not all amalgam fillings cause problems. I’ve seen fillings 20 years old that were just fine. But they CAN be a serious problem—even if you have no symptoms at all. So how do you know? By asking me and my team to examine you old fillings under high magnification so we can see if there are problems and fix them BEFORE they require a root canal, bridge, or extraction. If you’d feel better knowing your old fillings are OK (or having then fixed before they cause you pain and leave you needing expensive treatCracked and Fractured Teeth ment) just ASK. We’ll be happy to If that’s not enough to worry give you the protection and peace of you, how about the fact that old mind you deserve. amalgam fillings can actually lead to
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The Courage to
Live Consciously Security is mostly a superstition. It does not exist in nature,nor do the children of men as a whole experience it.Avoiding danger is no safer in the long run than outright exposure.Life is either a daring adventure, or nothing.To keep our faces toward change and behave like free spiritsin the presence of fate is strength undefeatable. - Helen Keller In our day-to-day lives, the virtue of courage doesn’t receive much attention. Courage is a quality reserved for soldiers, firefighters, and activists. Security is what matters most today. Perhaps you were taught to avoid being too bold or too brave. It’s too dangerous. Don’t take unnecessary risks. Don’t draw attention to yourself in public. Follow family traditions. Don’t talk to strangers. Keep an eye out for suspicious people. Stay safe. But a side effect of overemphasizing the importance of personal security
in your life is that it can cause you to live reactively. Instead of setting your own goals, making plans to achieve them, and going after them with gusto, you play it safe. Keep working at the stable job, even though it doesn’t fulfill you. Remain in the unsatisfying relationship, even though you feel dead inside compared to the passion you once had. Who are you to think that you can buck the system? Accept your lot in life, and make the best of it. Go with the flow, and don’t rock the boat. Your only hope is that the currents of life will pull you in a favorable direction. No doubt there exist real dangers in life you must avoid. But there’s a huge gulf between recklessness and courage. I’m not referring to the heroic courage required to risk your life to save someone from a burning building. By courage I mean the ability to face down those imaginary fears and reclaim the far more powerful life that
you’ve dnied yourself. Fear of failure. Fear of rejection. Fear of going broke. Fear of being alone. Fear of humiliation. Fear of public speaking. Fear of being ostracized by family and friends. Fear of physical discomfort. Fear of regret. Fear of success. How many of these fears are holding you back? How would you live if you had no fear at all? You’d still have your intelligence and common sense to safely navigate around any real dangers, but without feeling the emotion of fear, would you be more willing to take risks, especially when the worst case wouldn’t actually hurt you at all? Would you speak up more often, talk to more strangers, ask for more sales, dive headlong into those ambitious projects you’ve been dreaming about? What if you even learned to enjoy the things you currently fear? What kind of difference would that make in your life?
Get Healthy About Money How to end bottom-line battles, build up college savings, and more from finance coach Lynnette Khalfani-Cox. Q: My husband and I constantly fight about money, especially when things are tight. How can we get on the same page? A: Money battles are a frequent source of frustration for couples. The biggest culprit generally isn’t how much is in your bank account, but your clashing money styles (you’re a spender, he’s a saver, and so on). Another huge problem is lack of communication. Let’s face it: Most of us aren’t comfortable talking about money—even with our spouse. But it doesn’t have to be that way. Have a nonconfrontational “monthly money date” with your husband. Adopt this mantra: disclose, discuss, and decide. Start by disclosing the debts, assets, income, savings, pension benefits, and loans you each have. Then get at what drives your arguments by each completing this sentence: “What stresses me out (or scares me) most about our financial situation is …” Is it really May 2011
about a lack of money, or is it something else? For instance, perhaps you’re handling all the financial affairs, and it’s totally stressing you out. Once your fears are out in the open, you can discuss your financial priorities. (I suggest setting them in this order: paying off debt, building savings, and setting aside funds for specific goals.) Then you’ll be able to decide together where to save and where you can splurge. Q: I’m stressed about not having money for my kids’ college education. What’s the best plan? A: There are lots of options, but the best one, hands down, is the 529 Plan. These are statesponsored college-savings accounts that let you sock away as much as $250,000 for tuition, fees, books, supplies, equipment, and room and board by investing in mutual funds. Earnings are tax-free, and your children can attend virtually any school in the country. You can sign up for any state’s plan, but check out your own first, because many states offer juicy tax breaks for residents— Connecticut, for example, allows 529
tax deductions for up to $5,000 a year for individual filers and $10,000 for joint filers. You can make saving easy by setting up monthly automatic deductions from your bank account into a 529. Grandparents and other relatives can contribute, too (some states even offer them tax breaks for it). To learn more about 529 plans, go to www.savingforcollege.com. Q: I make more money than my friend, and she often can’t afford to go to the places I choose. How can we have fun without the money thing hanging over our heads? A: One solution is to scale back on the fine dining and expensive outings with this friend. (What’s motivating you to choose places she can’t afford, anyway?) Save the pricey plans for nights out with a friend who has more disposable income. But you can also get creative. Suggest lunch instead of dinner at that hot new bistro. Tell your friend “let’s grab some appetizers”—and mean it. Seek out complimentary or inexpensive wine and food
Have you previously convinced yourself that you aren’t really afraid of anything... that there are always good and logical reasons why you don’t do certain things? It would be rude to introduce yourself to a stranger. You shouldn’t attempt public speaking because you don’t have anything to say. Asking for a raise would be improper because you’re supposed to wait until the next formal review. They’re just rationalizations though - think about how your life would change if you could confidently and courageously do these things with no fear at all.
What Is Courage? Courage is not the absence of fear, but rather the judgment that something else is more important than fear. -AmbroseRedmoon
Continues on pg. 18>
tastings (try www.localwineevents. com), or snag a pair of discounted theater tickets at www.theatermania. com. And try letting her take the reins with plans sometimes. Yes, she may pick restaurants or activities that wouldn’t top your list. But if you keep an open mind, you may be pleasantly surprised by a new cuisine you never thought to try, neighborhoods you hadn’t discovered, or fun places that are also easy on the wallet.ing to the radio, working long hours at an unfulfilling job, or consuming alcohol and caffeine and sugar. But whenever you do this, you lower your level of consciousness. You sink closer towards an instinctive animal and move away from becoming a fully conscious human being. You react to life instead of proactively going after your goals. You fall into a state of learned helplessness, where you begin to believe that your goals are no longer possible or practical for you. You become more and more like a mouse, even trying to convince yourself that life as a mouse might not be so bad after all, since everyone around you seems to be OK with it. You surround yourself with your fellow mice, and on the rare occasions that you encounter a fully conscious human being, it scares the hell out of you to remember how much of your own courage has been lost.
A Stronger You at Every Age Retain Your The best foods and Diet moves for
of estrogen, which could cause you to man recommends getbuilding up crucial bone and muscle— go through menopause at a younger age ting as much calcium and protecting them down the road. from food as possible, and put you at risk for osteoporosis.” and supplementing Unlike a sore throat or stomachYour 40s: Pack in protein. minimally. And stick If you’ve been forgoing iron (the with those weights: Nuache, which demand your attention, bones and muscles don’t complain dumbbell kind), muscle continues to merous studies show much unless something major—like a disappear in this decade—at twice the that consistent strength break or a pull—goes wrong. But these rate it did in the previous two. “Your training not only makes quiet, graceful supporters need regular muscles start to become infiltrated muscles stronger but TLC to help your body handle the load with fat—you turn from flank steak to also increases bone denof daily life. Here’s how to keep your rump roast,” says Vonda Wright, MD, sity 1 to 3% in the spine bones and muscles strong and capable an orthopedic surgeon at the Univer- and hip—the two areas sity of Pittsburgh Medical Center. now and in the decades to come. most prone to fractures The good news: Strength can be in women. Your 20s and 30s: Bone Up. significantly improved in as little as Your bones have reached 90% of three months. To maximize the benPlan ahead. All women should their peak mass by the time you reach efits of weight-lifting, up your protein your 20s; after age 30 or so, the best intake: “You can’t build muscle without have had a DEXA you can do is maintain the amount it,” says Dr. Wright, author of Fitness (bone-density) scan by you’ve built up. So consider this your After 40: How to Stay Strong at Any age 65—unless you’re last chance for growth! Make sure your Age. Aim to eat 0.36 grams per pound at risk for osteoporosis, daily diet includes 1,000 milligrams of body weight daily; a 150-pound in which case you may of calcium and 600 IU of vitamin woman would need about 54 grams. need one earlier. Risk D, which aids calcium absorption. If Good sources include lean meats (30 factors include family history; ethnicity you can’t get the full dose from food, grams of protein in a 3 1/2-ounce (Caucasian and Asian women are most bridge the gap with a supplement, but chicken breast), low-fat dairy prod- at risk); low body weight (a body-mass realize that with calcium, more is not ucts (15 grams in 1/2 cup of cottage index of 19 or under); and early menobetter. “New data shows that excessive cheese), and beans (7–10 grams in 1/2 pause (before age 45), either naturally calcium in supplement form increases cup of cooked beans). the risk of kidney stones and possibly Jump to it. vascular diseases,” says Felicia Cosman, Building hip and back strength MD, clinical director of the National Osteoporosis Foundation. So consume now will help you fend off osteopono more than 2,500 milligrams a day, rosis, the loss of bone mass or density most prevalent in women over 50. she says. Several times a week for a few minutes Build those biceps. at a time, in addition to your regular Your ability to build muscle also workouts, jump rope, perform jumppeaks in your 20s. And if you don’t ing jacks, do small side-to-side jumps do any strength training, your muscle in the driveway. Or simply do any kind mass will start to decline—over the of exercise in which you’re on your feet, next 20 years, you could lose as much moving your body’s own weight—like as half a pound of muscle per year. If racket sports, dance classes, or poweryou’re pressed for time, you only re- walking—for at least 30 minutes, three ally need to target eight major muscle or four times weekly. groups: biceps, triceps, quads, hamYour 50s: Take it up a notch. strings, calves, glutes, core (including Women can lose up to 20% of lower back), and shoulders. You don’t even have to hit them separately—just their bone density in the five to seven do a basic sequence of squats, lunges, years after menopause. Counteract the push-ups, biceps curls, and triceps drain by upping your calcium to 1,200 dips (two sets of 15 reps, three times milligrams (and continue getting 600 IU of vitamin D) daily. If you’re drinka week). ing fortified juices or other beverages, Kick butts. be sure to shake them well before pourBesides the myriad other reasons ing, as the calcium often sinks to the why you shouldn’t smoke—hello, bottom. cancer!—add bone health to the list. Because some recent studies sug“Smoking reduces the efficiency of the gest that calcium supplements in postbone-building cells,” Dr. Cosman says. menopausal women could lead to a “Plus, it lowers your body’s production higher risk of heart attacks, Dr. Cos-
Retain Your
May 2011
or due to a hysterectomy or removal of ovaries. Talk to your doctor about your personal risk factors now so you can minimize their impact—and maximize your strength in the future.
Take the Sting Out of Summer with a Healthy Body and Relaxed Mind:
By Dr. Tamyra Comeaux Contributing Writer Spring is in the air and summer is vastly approaching. As the summer approaches and you’re still reeling from the pomp-and-circumstance of graduation, planning summer activities for the kids and exhausted from the staggering heat, it is important that you maintain optimal emotional and physical health. In today’s demanding and fast-paced society properly managing stress in the key to living a full and healthy life. Stress and lack of proper rest is one of the leading causes of major health concerns. Chronic and prolonged exposure to stress can lead to major health concerns such as stroke, heart attack, depression, autoimmune diseases, digestive problems, and can even contribute to infertility. For most of us, summer is not a time to relax, it’s a time to put your life into overdrive and tackle those tasks that the harsh winter months did not allow and push your body to the limits. Most of us have goals that we have set for the spring and summer that include maintaining an appropriate stress level, staying on task, conquering those bothersome allergies and even improving our hair, skin, and nails. Fortunately, for you, there is a safe and effective way to conquer stress and achieve your goals of maintaining optimal emotional and physical health. OctoVite and Naturally Calm are natural herbal supplements that aide in maintaining good emotional and physical health. OctoVite is the ultimate herbal antioxidant. OctoVite is an herbal vitamin blend used for allergy, thyroid, adrenal, eye, enhanced brain function, hair, skin, and nail improvement. Naturally Calm is an herbal supplement that promotes optimal emotional health. Together Naturally Calm and OctoVite will assist you in improving your physical and emotional health as well as adding aesthetic enhancement with improved hair, skin May 2011
and nails. Although complimentary to the other, both OctoVite and Naturally Calm can be taken separately. Both Adrenal Fatigue and Thyroid disease have similar side effects including hair loss, eyesight, and dry/thin skin. Herbs included in OctoVite aid in maintaining healthy hair, improved eyesight, and skin. OctoVite includes supplements used to improve the immune system, adrenal, and thyroid function such as Ginkgo Biloba, Nacetylcysteine (NAC), omega -3 oils, and the antioxidants zinc, vitamins A, C, and E. Many people with adrenal fatigue and thyroid disease complain of the inability to concentrate. The herb Ginkgo Biloba has a rejuvenating effect on the brain. A number of clinical trials have shown Ginkgo Biloba improves learning ability, memory, and concentration. Yoga, meditation, counseling, and exercise are all strategies that can be employed to reduce stress. Often times, time management, lack of discipline to meditate or exercise can hinder you from using the aforementioned methods to reduce stress. Naturally Calm is a natural supplement that helps you maintain a healthy stress level in order to enjoy the summer and function at an appropriate level. Naturally Calm strips have ingredients that can provide extra support when coping with stress and anxiety. Naturally Calm contains herbs such as Kava Kava, St. Johns’s Wort, L-Typtophan, Mucuna Pruriens, 5-Hydroxy-Trytophan and Huperzine. One of the key ingredients included in Naturally Calm is Kava Kava (Piper Methysticum). Kava Kava is one of the most popular choices for the treatment of anxiety and insomnia; it is a powerful herb from the South Seas. Kava Kava is used as an alternative to Valium and research studies have found that they both reduce anxiety equivalently. Unlike Valium, Kava Kava does not include addictive side effects. In addition to being used to treat anxiety, some compounds in Kava Kava have been shown to reduce the formation and growth of cancer cells. Pending more extensive research, there is a chance that the compounds in Kava Kava can be used in treating leukemia and ovarian cancer in humans. It is important that you understand that Kava Kava cannot be ingested to treat cancer. This only means that in the future, certain compounds extracted from Kava Kava may be effective treatments for one or more types of cancer.
Another active herbal ingredient in Naturally Calm is St. John’s Worth. St. John’s Wort is a natural herb used by millions of people around the world used as a natural alternative to treating depression, loss of appetite and insomnia. In our society, taking our emotional and physical health for granted is quite common. We hustle to meet deadlines, worry about bills, rush from place-to-place, and have inadequate sleeping habits. All of these factors contribute to making us unhealthy and
miserable. Taking the time to properly manage stress and anxiety is key in leading a happy and healthy life. Don’t let your stress control you, put the excitement back into your summer with Naturally Calm. Reduce the risk of bothersome allergies and improve your thyroid function, hair, skin and nails with OctoVite. To really give your health a boost, double-team your body with a healthy and safe combination of Naturally Calm and OctoVite.
6 Steps to Organizing Clutter Straighten up without stressing out By Sara Reistad-Long , Contributing Writer It starts piling up during the chilly winter months, builds through March, and by the time spring-cleaning season rolls around, it’s everywhere. Yep, it’s clutter! And chances are, it’s driving you crazy right about now. Luckily, we’ve got the secret to getting it under control in seven essential, gamechanging steps. Each one addresses a notoriously difficult tidying issue and fixes it fast, so you can focus on more important things—like updating your Facebook status to “totally organized!”
Step 3:
you’ll have designated places to return the stuff to. Zaslow suggests using Divide and conquer your one basket for things that come from kitchen cabinets. other rooms, then returning them to There’s one pot you need for making their rightful place a few times a week. dinner, but in the process of reaching into the back of the cabinet to get it, Step 6: you wind up with a tumbling mess. Harness hidden space in Zaslow’s advice: “Divide your cabinet bathroom drawers space so everything has a visible home.” Use expandable shelf-doublers like Rummaging to find your fave body the Iron Expandable Kitchen Shelf lotion or lipstick when you’re getting ($20; bedbathandbeyond.com) to take ready in the morning is not the way advantage of the space between shelves. to start your day. “Chances are, your Tiered cabinet organizers also make it Step 1: easier to see and reach the items at the Clear the rubble in your purse. back of a shelf. In deeper drawers and cabinets, you can use vertical organizers Business cards, receipts, shopping to “file” things like cutting boards and lists—they all multiply exponentially trays. No more frying pan avalanches! and get lost in your handbag. “These are things we always need to access in a Step 4: hurry, too, like at a checkout counter,” says Mary Carlomagno, a professional Find a home for all organizer and author of Live More, your clothes. Want Less. Carlomagno suggests re- Who needs a leopard-print dress when serving your wallet for payment cards, your whole wardrobe is a jungle? “Closcash, and important IDs, and keeping ets fall into disarray because people put everything else in a coupon organizer. things in them without any rhyme or Customize the category tabs in reason,” says Regina Leeds, author of whatever way best suits your life. One Year to An Organized Life. At least once a week, clear out anyHang “likes” together, sorting thing you no longer need to have by type of item and color, and make handy, transferring whatever you the whole space easier on the eyes by want to keep to your office files. sticking to just a few types of hangers. Store sweaters and scarves in clear, Step 2: stacking drawers—you’ll preserve Do a paper purge in hanger space and keep everything your office. within sight and easy reach. Best of all, you can rotate individual drawers in “We keep a lot of unnecessary pa- and out, depending on the season. pers lying around,” says Lisa Zaslow, founder of Gotham Organizers. It’s Step 5: perfectly OK to toss monthly bills Corral clutter fast in and receipts for everyday purchases your living area. once the payment has shown up on your bank or credit card statement. It can be tough to sit back and relax A few exceptions: Keep hard copies when you’re surrounded by piles of of anything you might need for tax newspapers, games, blankets, etc. “Peopurposes (go to Health.com/record- ple tend to use a lot of stuff in this area, keeping for some examples), as well and they don’t have a place to return it as important contracts and personal to,” Zaslow says. Keeping a few baskets documents. For everything else (war- around will do more than just help you ranties, product manuals), Zaslow appear more organized—it will help recommends scanning them into your you be more organized. By assigning a computer. You’ll have quicker access different storage purpose to each (blanand be able to search for those docs with kets in one, games in another, etc.), a click of a mouse. May 2011
brushes, tubes, and bottles are all jumbled together,” Leeds explains. “And you’re likely pressed for space, too.” The fix: stackable boxes that will create additional space under the sink or on large shelves—we like the Container Store’s Stackable Bamboo Drawer Organizers ($4 to $8; containerstore. com). Put things you use in the same way or at the same time—hair products or first aid items—in the same box, and label them with tape for easy finding.
May 2011
Hearing Specialist Who Care About You The Center for Healthy Hear- unmatched in the hearing industry. ing is committed to provide you with The center is operated by Monique P. exceptional customer care and state- Jenkins, Au.D, CCC-A of-the-art hearing instruments and is Dr. Jenkins attended Xavier University of New Orleans and the University of Southwestern Louisiana before completing her Doctor of Audiology at the University of Florida at Gainesville. Her interest in Audiology led Monique to Houston Texas. Dr. Jenkins has worked on many significant research projects, in her distinguished career, most notably headed the First Newborn Hearing Screening Program for Lyndon B. Johnson Hospital in Houston, Texas. The program received “Excellent Status” under her supervision. She has training and expertise in many speDr. Monique P. Jenkins, Au.D, CCC-A cialized hearing conditions and
The Courage to Live Consciously Continued From pg. 13 Courage is resistance to fear, mastery of fear-not absence of fear - Mark Twain Courage is being scared to death, but saddling up anyway. - John Wayne I like the definitions of courage above, which all suggest that courage is the ability to get yourself to take action in spite of fear. The word courage derives from the Latin cor, which means “heart.” But true courage is more a matter of intellect than of feeling. It requires using the uniquely human part of your brain (the neocortex) to wrest control away from the emotional limbic brain you share in common with other mammals. Your limbic brain signals danger, but your neocortex reasons that the danger isn’t real, so you simply feel the fear and take action anyway. The more you learn to act in spite of fear, the more human you become. The more you follow the fear, the more you live like a lower mammal. So the question, “Are you a man or a mouse?” is consistent with human neurology. Courageous people are still afraid, but they don’t let the fear paralyze May 2011
them. People who lack courage will give into fear more often than not, which actually has the long-term effect of strengthening the fear. When you avoid facing a fear and then feel relieved that you escaped it, this acts as a psychological reward that reinforces the mouse-like avoidance behavior, making you even more likely to avoid facing the fear in the future. So the more you avoid asking someone out on a date, the more paralyzed you’ll feel about taking such actions in the future. You are literally conditioning yourself to become more timid and mouse-like. Such avoidance behavior causes stagnation in the long run. As you get older, you reinforce your fear reactions to the point where it’s hard to even imagine yourself standing up to your fears. You begin taking your fears for granted; they become real to you. You cocoon yourself into a life that insulates you from all these fears: a stable but unhappy marriage, a job that doesn’t require you to take risks, an income that keeps you comfortable. Then you rationalize your behavior: You have a family to support and can’t take risks, you’re too old to shift careers, you can’t lose weight because you have “fat” genes. Five years... ten years... twenty years pass, and you realize that your life
solutions to improved hearing. Dr. Jenkins has served as contract Audiologist for numerous clients including Kelsey-Seybold Clinic, San Jacinto Methodist Hospital, and Beltone Hearing Aid Center among others. She is also experienced with hearing aid manufacturers such as Starkey, Phonak, Oticon, and Siemens. While a staff audiologist for the Houston Independent School District, the largest school district in Texas, Monique hosted teaching workshops, conducted hearing screenings and trained and monitored personnel on use of equipment and test interpretations. Dr. Jenkins is passionate about her work as an audiologist and how it impacts communities of people with hearing needs. This passion is what drives her to stay on the forefront of technology and advancements in the
hasn’t changed all that much. You’ve settled down. All that’s really left now is to live out the remainder of your years as contently as possible and then settle yourself into the ground, where you’ll finally achieve total safety and security. But there’s something else going on behind the scenes, isn’t there? That tiny voice in the back of your mind recalls that this isn’t the kind of life you wanted to live. It wants more, much more. It wants you to become far wealthier, to have an outstanding relationship, to get your body in peak physical condition, to learn new skills, to travel the world, to have lots of wonderful friends, to help people in need, to make a meaningful difference. That voice tells you that settling into a job where you sell widgets the rest of your life just won’t cut it. That voice frowns at you when you catch a glance of your oversized belly in the mirror or get winded going up a flight of stairs. It beams disappointment when it sees what’s become of your family. It tells you that the reason you have trouble motivating yourself is that you aren’t doing what you really ought to be doing with your life... because you’re afraid. And if you refuse to listen, it will always be there, nagging you about your mediocre results until you die, full
industry. Dr. Jenkins is a member of the American Academy of Audiology, American Speech and Hearing Association, Texas Academy of Audiology, and Delta Sigma Theta Public Service Sorority. Dr. Jenkins was led to Houston for the opportunities and great strides being made here in the field of Audiology. She now calls Houston home and enjoys every moment outside of the office with her husband and two children.
The center is located 1315 St. Joseph Parkway Suite #1604 Houston, Texas 77002 Office: 713.491.4387 Fax: 713.658.0827
of regrets for what might have been. So how do you respond to this ornery voice that won’t shut up? What do you do when confronted by that gut feeling that something just isn’t right in your life? What’s your favorite way to silence it? Maybe drown it out by watching TV, listening to the radio, working long hours at an unfulfilling job, or consuming alcohol and caffeine and sugar. But whenever you do this, you lower your level of consciousness. You sink closer towards an instinctive animal and move away from becoming a fully conscious human being. You react to life instead of proactively going after your goals. You fall into a state of learned helplessness, where you begin to believe that your goals are no longer possible or practical for you. You become more and more like a mouse, even trying to convince yourself that life as a mouse might not be so bad after all, since everyone around you seems to be OK with it. You surround yourself with your fellow mice, and on the rare occasions that you encounter a fully conscious human being, it scares the hell out of you to remember how much of your own courage has been lost.
May 2011
Petria McKelvey:
Petria McKelvey PMB-CEO Petria McKelvey has over 20 years of experience in billing, for home health care agencies and 15 years as founder and owner of PMB Precision Medical Billing, Inc. Petria travels nationwide giving seminars on medical billing. She has performed over 350 audits and revenue recoveries nationwide. McKelvey started in 1989 with Kimberly Quality Care. This at the time was the nation’s largest home health care agency with over 380 offices nationwide. While there, she started off as a Field Staff Supervisor then moved on to Payroll and then the Billing Department all within 6 months. By the time Petria left KQC she was their Regional Billing Trainer, having people come to the Houston office to train or traveling to their other offices in the southwest region which encompassed 5 states. McKelvey began PMB in January 1995. PMB has gone through the many stages of home health reimbursement from per visit to IPS to PPS and now PPS Refinement. PMB is based in Houston, Texas but has clients in multiple cities and states throughout the nation and all four intermediaries. PMB performs billing consulting, training and staffing services for home health, hospice, physicians, DME, EMS and nursing homes. PMB is also the sister company to PMM, Precise Medical Management, a management company which manages and consults with home health agencies, hospice agencies, and physician offices. McKelvey is a well traveled and well versed speaker. She speaks approximately 15 times a year at different seminars and conferences given by PMB, but also by different software vendors, state associations and conference promoters, as well. In the past, Petria has spoken in Los Angeles, Las Vegas, Houston, Dallas, Chicago, Brawley (Ca.), Corpus Christi, May 2011
Detroit, Kansas City, and McAllen. This year, she will be presenting at the Kinnser User Conference in Austin, the Home Care Association of Florida Conference, the National Association of Homecare Conference and hosting a Homecare 100 Roundtable in Cleveland, OH. Our billing services have never been about just processing claims! We’ve set ourselves apart through an aggressive commitment to customer satisfaction and supplying all of your billing solutions. When You Think PMB Think: Accurate, On Time Billing, Reduction in Billing Cycle Time and Maximized Revenue. We’re a Lean/Six Sigma Operation – we believe in continuous improvement and disciplined billing methodologies. Our commitment to you: We’re continually getting better, improving and staying current and in fact ahead of the billing learning curve.
Mastering Her Craft In Medical Billing
20
Laughter, Play, Fun, Joy, Happiness
By Jeanie Marshall Contributing Writer
“The secret of happiness is not in doing what one likes to do, but in liking what one has to do. “ — James Barrie We all have our own unique constructs and beliefs and opinions about laughter and play and fun and joy and happiness. In this article, I combine play and fun as one pair and joy and happiness as another to capture nuances that single words would not. Laughter I love to laugh -- those of you who know me personally already know that. I remember twenty or so years ago when first studying key contributors to the field of stress management, I was so pleased to learn that one good belly laugh each day does wonders for us all. Physiologically, laughter introduces oxygen into the body in a way that few other actions can. Laughter also exercises inner muscles that are otherwise hard to exercise. Healing on the physical, emotional, mental, and spiritual levels are often attributed to the act of laughing. For laughter to be effective, the content or stimulus is irrelevant. Dr. Norman Cousins used Candid Camera television shows and Marx Brothers movies to stimulate laughter that promoted self-healing which he wrote about in his ground-breaking publications. I have friends I laugh with about things that are not funny to anyone but us. We laugh with tee-hees and guffaws and belly laughs. It’s deeply healing. It’s fun. We do not need a reason -- we just use and appreciate the synergy of each other. I have another friend, a health care practitioner, who has suggested that I gather a group of laughers together and make an audio tape. No content to try to get someone to laugh. Just laughing to laugh and to laugh more. He guarantees I will sell many of these tapes because the laughter will inspire others to laugh. If we all set out to try to agree about what is funny, we would probably argue ourselves out of laughing. “Star Trek: The Next Generation” fans know Data’s difficulty with grasping what is funny to humans. My point is that it is not necessary for anything “to be funny” in order to laugh or to benefit from laughter. Play and Fun Placing these two words together usually generates a feeling of spontaneity that is not easy to define using a single word. Many of us “play” at our work. I once heard James Galway, one of the world’s greatest flutists, say that he May 2011
has never worked a day in his life. Fun for you may feel like a chore for me and vice versa. We know instinctively if it is play or fun by how we feel -- light and free and happy, for example. Joy and Happiness Some people like to make a distinction between joy and happiness. Defining these words differently is quite acceptable, but it is a feeling that I want to identify, so I define them interchangeably. Joy or happiness is an energy or a feeling that transcends activities. If we are in a state of joy or happiness, we are in a state of mind and feeling that is not dependent on what we are doing, where we are, or who we are with. No matter what we do or have or do not do or do not have, if we are in a state of joy or happiness, we feel and emit a wonderful feeling that further attracts more joy and happiness. Joy and happiness come from inside us and burst from us -- perhaps as a hot fire, perhaps as a warm glow. No matter how this energy may be emitted, it is more than a facade, more than a smile. It is life-giving. Finding Our Own Part of the fun of the human journey is finding those who resonate to a similar vibration as ours. Laughter has an undeniable vibration -- and we tend to know the difference between a jeering laugh and a joyous one. I find that people often describe themselves has having a “good sense of humor.” In fact, I now find that to be such a common selfacclaimed attribute that it is meaningless. I think the discerning quality when looking for similar others is whether or not we laugh or smile at similar things. As adults, we seek out activities and persons with similar vibrations. Sometimes for our education we may seek out very different types, often returning to “our own.” By “our own” I want to be clear that I am not referring to same skin-colored persons staying together or all Germans staying in Germany. I mean “like” below the obvious exterior, “like” spiritually, “like” vibrationally. The Path of Joy and Happiness We do not create joy by poking fun at or ridiculing someone or by being poked. We may learn by the “poking” that we do not want to experience more of that and learn to protect ourselves from being poked. But let us not delude ourselves into believing that poking is joy. If someone is hurt by a sharp barb, it is an act of unhappiness. Laughter is an energy that can propel us along the Path of Joy. Joyful laughter helps to lighten the load. This is a time to lighten up with many paths and techniques and modalities. Laughter is one that is always available.
Ways to be
Happier :)
Is happiness as elusive as we may have been led to believe? Not. Certainly much has been written about the pursuit of happiness lately, however, I believe it is much simpler and probably easier to be happy than we think. Perhaps in this increasingly complicated world that we live, we are over-complicating what it takes to be happy. Happiness often lies in the simplest of things.
Here are 50 simple ways in which you can add to your happiness: 1. Accept that life is not perfect. 2. Don’t take yourself too seriously. 3. Don’t take others too seriously. 4. Appreciate yourself. 5. Have meaningful goals. They give you purpose. 6. Get a pet. 7. Cultivate friendships. To have friends, be a friend. 8. Be supportive and seek support when needed. 9. Don’t confuse materialism with success. 10. Know that money does not buy happiness. 11. Enjoy what you have. 12. Simplify your life. 13. Be more creative. 14. Be yourself. 15. Be more spontaneous. 16. Spend more time with happy people. 17. Keep a happiness journal for writing about the things that give you joy. 18. Find what you love to do and make it your life’s work. 19. Be willing to learn and experience new things. 20. Be flexible. 21. Be open-minded.
22. Enjoy simple pleasures. 23. Practice gratitude. 24. Think improvement, not perfection. 25. When things aren’t going well; know that it will pass. 26. Know that it’s not what happens to you, but how you perceive it that’s important. 27. Learn to live in and savor the moment. 28. Exercise regularly. 29. Get enough sleep. 30. Maintain a healthy diet. 31. Enjoy good conversation. 32. Have a hobby. 33. Take time for fun. 34. Practice moderation. 35. Cultivate an appreciation for the arts. 36. Read inspiring material. 37. Help others. 38. Have faith. 39. As Richard Carlson has said - Don’t sweat the small stuff. 40. Smile for no particular reason. 41. Be agreeable. 42. Love yourself. 43. Listen to good music. 44. Watch less TV. 45. Give it your best. 46. Pamper yourself. 47. Practice mindfulness. 48. As Bessie Anderson Stanley wrote in her little verse Success: “Live well, love much and laugh often.” 49. Be happy now. Don’t make it conditional. 50. Share your happiness with others.
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Fibroid Relief :
Hosts Latest Installment in Patient Education Fibroid Relief at Last Comes to the Houston Galleria.
understand that women have multiple treatment options and that they can reOne in four women suffer from gain their quality of life.” In the panel discussion moderated uterine fibroids — benign tumors that
develop in the uterus that cause discomfort, pain, bleeding and can often lead to infertility. A patient education event held by Fibroid Relief, in partnership with The Methodist and St. Luke’s Episcopal Hospitals – brought together medical experts and patients to discuss uterine fibroids and the different treatment options that exist. “It used to be that when a woman was diagnosed with uterine fibroids, she had two options. Either she suffered in silence, or she had a hysterectomy and lost the ability to conceive,” explained Tina Krall, Executive Director of Fibroid Relief, a non-profit organization dedicated to educating women about uterine fibroids and all of the options available to treat them. “The goal of bringing the Fibroid Relief message to communities such as Houston is to raise awareness of uterine fibroids and empower women to
May 2011
by Tina, patients and physicians shared their experiences with uterine fibroids and the different treatment options that exist. Medical experts explained uterine fibroids, how they can develop, the symptoms they can cause and the different treatment options that can treat them – including recently implemented minimally invasive and noninvasive treatment options. Patient panelist Yvonne spoke about her experience with one such option. She underwent the Focused Ultrasound procedure – currently the only FDA-approved non-invasive treatment option for uterine fibroids – just a week earlier. Yvonne, whose procedure was performed by fellow panelist Dr. Denise Nebgen, discussed how she reached her treatment decision, what having the procedure performed entailed and felt like, and the (amazingly quick) recovery process, “The next day [after my Focused
Ultrasound procedure] I didn’t go to work because it was Good Friday and we had the day off. But if it hadn’t been, if my office had been open on Friday, I definitely could have gone,” commented Yvonne. Attendees had the opportunity to ask panelists questions following their presentations and patient coordinators from participating hospitals were on hand to answer individual questions and set up consultations. Attendees also received materials with information on uterine fibroids, different treatment options, Fibroid Relief and more. A number of these materials are available at http://fibroidrelief.org/. Other panelists included: Dr. John Fischer, an interventional radiologist at St. Luke’s Episcopal Hospital and a partner in Singleton Associates, P.A., a large subspecialized radiology practice; Dr. Robert Zurawin, Director of the Fellowship in Minimally Invasive Gynecologic Surgery at Baylor College of Medicine and the Baylor Clinic Hysteroscopy Program; and Angela, a uterine fibroid patient who underwent a myomectomy and subsequent uterine fibroid embolization procedure, performed by Dr. Fischer. Founded in 2008 by the Focused Ultrasound Surgery Foundation, Fi-
broid Relief (www.fibroidrelief.org/) is dedicated to increasing awareness about uterine fibroids and support women suffering from uterine fibroids who seek information about all of their treatment options. The organizations aims to contribute to an increased dialogue between patients, physicians, and payers so patients can make the best individual decisions for their own healthcare.
What is Personal Development? Personal development is the pursuit of developing, honing and mastering the skills that help us become the best that we can, with all that we have. It is the reaching for, and realizing of, our full potential as human beings. We all want to live full; productive lives, but sometimes, we just don’t know where to begin. There is so much information ‘out there’ that it can be overwhelming and hard to sort out. Depending on the problem, what seems to work for one person, may not necessarily work for everyone. There are so many different programs, strategies and techniques, that it’s hard to choose the right one. One thing, however, is certain. If we want to accomplish anything in life and realize our full potential, we must have some skills - in this case life skills. In order to excel at a job, a sport or any discipline, a person must acquire and master certain skills. Living life
fully and productively is no different. Furthermore, possessing life skills enables you to deal with the life’s inevitable difficulties and adversities more effectively. It lessens your chances of overusing prescription drugs, engaging in addictive behaviors, and experiencing overall despair and hopelessness. When you have the proper tools and strategies at your disposal, you have May 2011
more control over your life and are therefore happier and more productive. Where do you begin? You begin by establishing a firm foundation. That foundation is “you”. You must know who you are, what you want, and what you are capable of. You must then determine which values, goals and principles you will set up to guide your actions. Learning about and applying the 9 Essential Life Skills will help you to: • know and understand yourself better • live life more consciously and deliberately • attain personal satisfaction and fulfillment. Often, the hardest part in any endeavor is getting started, however once you do, there is a surprising snowball effect. You will begin to feel good about what you’re doing and you’ll want to continue. You will want to keep improving yourself and you’ll want to become the best that you can be. As you continue on the journey of personal development, you will become aware that there is so much more knowledge and information to be discovered, and uncovered, than you ever thought possible - knowledge about yourself, knowledge about others, knowledge about life and the world around you. According to Aristotle: “All men by nature desire knowledge.” Personal development is about desiring and pursuing knowledge. To assist you in your pursuit of knowledge and in expanding your horizons, read and explore the pages on the arts, philosophy, and sports. We often tend to overlook how much they contribute to personal development and to the balancing of the personality. Enjoy also the inspirational quotes, and personal development articles that include helpful tips and strategies, as
well as other interesting pointers. be happy with ourselves and possess The good news is, that acquiring the following: Essential Life Skills will not only conA healthy Self-Concept includes tributes to your personal growth and the three skills of: development, it will make you a more 1. Know yourself interesting and dynamic individual. 2. Love Yourself Why are these skills essential? Because without having developed them, you will always feel that something is missing in your life. What good is all the financial success in the world if you don’t have self-confidence, know who you really are, what you want, or what you’re doing here? We’ve all witnessed many outwardly successful and famous people who have not been able to find personal happiness. No amount of fame or fortune could fill the void they felt inside. Therefore, in order to enjoy the fruits of any achievement we must first
3. Be True To Yourself. The Critical thinking that is needed to work on developing and honing the rest of the skills including:
4. Having a Personal Value System 5. Perspective 6. Have An Open Mind 7. Sense of Humor 8. Resilience 9. Acceptance. Personal development is an ongoing process and journey. As Robert Louis Stevenson said: “To be what we are, and to become what we are capable of becoming, is the only end of life.”
Do you have Chronic Low Back Pain?
By Sterling Carter, PT, MS, CSCS Contributing Writer Low back pain occurs in 8 out of 10 people in the human race at some time during life. Most will recover from the acute (sudden onset) pain but often it will last for months or years. If your low back pain lasts for more than three months, it is defined as chronic pain. Of course, chronic
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low back pain can significantly impact your ability to work, recreate, and enjoy life. Most agree that patients with chronic low back pain require a multidisciplinary approach. There are often physical, psychological, and social issues involved with chronic pain. With respect to management of pain and the recovery of function (your ability to perform daily activities), a new study was published in 2006, that concluded that back stabilization exercises can decrease pain and improve function better than hands-on therapy or patient education alone. A lumbar stabilization program consisting of specific exercises that target the stabilizing muscles of the low
back was the key treatment intervention. Specifically, the transversus abdominus, the multifidus muscles and the pelvic floor and diaphragm muscles, were trained in this study. The patients were involved in the treatment program for 10 weeks and significant benefits were noted 3 months, 6 months and 1 year after treatment intervention. Physical therapists are the healthcare provider of choice when it comes to conservative management of problems like chronic low back pain. Most physical therapists agree that an exercise program is an important component of the rehabilitation process. This recent study confirms what physical therapists have known all along - a lumbar stabilization exercise program
can decrease pain and improve function in chronic low back pain patients. New research is helping to shed light on the most appropriate treatment intervention for chronic low back pain. This study verifies that a lumbar stabilization program is a better treatment choice than manual therapy (i.e. Chiropractic care) or patient education alone. If you or someone you know is suffering from chronic low back pain, have them call a licensed physical therapist. We can help.
Sterling Physical Therapy & Rehabilitation www.sterlingtherapy.com 281-240-3140
May 2011
Healthy Personal Boundaries
& How to Establish Them Self-Concept
Self-Image
Learning to set healthy personal boundaries is necessary for maintaining a positive self-concept, or selfimage. It is our way of communicating to others that we have self-respect, self-worth, and will not allow others to define us. Personal boundaries are the physical, emotional and mental limits we establish to protect ourselves from being manipulated, used, or violated by others. They allow us to separate who we are, and what we think and feel, from the thoughts and feelings of others. Their presence helps us express ourselves as the unique individuals we are, while we acknowledge the same in others. It would not be possible to enjoy healthy relationships without the existence of personal boundaries, or without our willingness to communicate them directly and honestly with others. We must recognize that each of us is a unique individual with distinct emotions, needs and preferences. This is equally true for our spouses, children and friends. To set personal boundaries means to preserve your integrity, take responsibility for who you are, and to take control of your life.
How do we establish healthy personal boundaries? Know that you have a right to personal boundaries. You not only have the right, but you must take responsibility for how you allow others to treat you. Your boundaries act as filters permitting what is acceptable in your life and what is not. If you don’t have boundaries that protect and define you, as in a strong sense of identity, you tend to derive your sense of worth from others. To avoid this situation, set clear and decisive limits so that others will respect them, then be willing to do whatever it takes to enforce them. Interestingly, it’s been shown that those who have weak boundaries themselves tend to violate the boundaries of others. May 2011
Self-Respect
Recognize that other people’s needs and feelings are not more important than your own. Many women have traditionally thought that the needs of their husbands and children are more important than their own. This is not only untrue, but it can undermine the healthy functioning of the family dynamic. If a woman is worn out mentally and physically from putting everyone else first, she not only destroys her own health, she in turn deprives her family of being fully engaged in their lives. Instead, she should encourage every family member to contribute to the whole as well as take care of himself or herself. Putting themselves last is not something only women do, but many men as well. Learn to say no. Many of us are people-pleasers and often put ourselves at a disadvantage by trying to accommodate everyone. We don’t want to be selfish, so we put our personal needs on the back burner and agree to do things that may not be beneficial to our well-being. Actually, a certain amount of “selfishness” is necessary for having healthy personal boundaries. You do not do anyone any favors, least of all yourself, by trying to please others at your own expense. Identify the actions and behaviors that you find unacceptable. Let others know when they’ve crossed the line, acted inappropriately, or disrespected you in any way. Do not be afraid to tell others when you need emotional and physical space. Allow yourself to be who you really are without pressure from others to be anything else. Know what actions you may need to take if your wishes aren’t respected. Trust and believe in yourself. You are the highest authority on you. You know yourself best. You know what you need, want, and value. Don’t let anyone else make the decisions for you. Healthy boundaries make it possible for you to respect your strengths, abilities and individuality as well as those of others. An unhealthy imbal-
Self-Worth
ance occurs when you encourage neediness, or are needy; want to be rescued, or are the rescuer, or when you choose to play the victim.
Signs of unhealthy boundaries: • Going against personal values or rights in order to please others. • Giving as much as you can for the sake of giving. • Taking as much as you can for the sake of taking. • Letting others define you. • Expecting others to fill your needs automatically. • Feeling bad or guilty when you say no. • Not speaking up when you are treated poorly. • Falling apart so someone can take care of you. • Falling “in love” with someone
you barely know or who reaches out to you. • Accepting advances, touching and sex that you don’t want. • Touching a person without asking.
When we possess healthy personal boundaries: • We have improved selfconfdence and a healthy self-concept. • We are more in touch with reality. • Are better able to communicate with others. • Have better more fulfilling relationships. • Have more stability and control over our lives. It is never too late to work on establishing healthy personal boundaries.
The Ugly Truth About Your Toothbrush By Dr. Ka-Ron Y. Wade Contributing Writer
Do Toothbrush Sanitizers Really That’s no big deal. Problems only brush in your bathroom in the toothYour toothbrush may be nastier than you think. Find out when to start when there is an unhealthy balance brush holder is causing any real dam- Work? Various products pledge to sanitize of bacteria in the mouth. McCombs age or harm. We don’t know that the ditch it. Do you know what’s lurking on your toothbrush?Your toothbrush is loaded with germs, say researchers at England’s University of Manchester. They’ve found that one uncovered toothbrush can harbor more than 100 million bacteria, including E. coli bacteria, which can cause diarrhea, and staphylococci (“Staph”) bacteria that cause skin infections. But don’t panic. Your mouth wasn’t exactly sterile to begin with. Mouthful of Bacteria “The bottom line is, there [are] hundreds of microorganisms in our mouths every day,” says Gayle McCombs, RDH, MS, associate professor and director of the Dental Hygiene Research Center at Old Dominion University.
says. “It’s important to remember that plaque -- the stuff you’re removing from your teeth -- is bacteria,” says dentist Kimberly Harms, DDS, consumer advisor for the American Dental Association. So you’re putting bacteria on your teeth every time Could Your Toothbrush Be Making You Sick? Probably not. Regardless of how many bacteria live in your mouth, or have gotten in there via your toothbrush, your body’s natural defenses make it highly unlikely that you’re going to catch an infection simply from brushing your teeth. “Fortunately, the human body is usually able to defend itself from bacteria,” Harms says. “So we aren’t aware of any real evidence that sitting the tooth-
bacteria on there are translating into infections.” Still, you should exercise some common sense about storing your toothbrush, including how close it is to the toilet. Don’t Brush Where You Flush Most bathrooms are small. And in many homes, the toilet is pretty close to the bathroom sink where you keep your toothbrush. Every toilet flush sends a spray of bacteria into the air. And you don’t want the toilet spray anywhere near your open toothbrush. You don’t store your plates and glasses by the toilet, so why would you want to place your toothbrush there. “It’s just common sense to store your toothbrush as far away from the toilet as possible. You also wouldn’t eat after going to the bathroom without first washing your hands. The same advice applies before brushing your teeth. Once you’ve moved your toothbrush away from the toilet, here are a few other storage tips to keep your brush germ free. Toothbrush Storage Tips Once you’ve moved your toothbrush away from the toilet, here are a few other storage tips to keep your brush as germ-free as possible: • Keep it rinsed. Wash off your toothbrush thoroughly with tap water every time you use it. • Keep it dry. “Bacteria love a moist environment. • Make sure your brush has a chance to dry thoroughly between brushings. Avoid using toothbrush covers, which can create a moist enclosed breeding ground for bacteria. • Keep it upright. Store your toothbrush upright in a holder, rather than lying it down. • Keep it to yourself. No matter how close you are to your sister, brother, spouse, or roommate, don’t ever use their toothbrush. Don’t even store your toothbrush side-by-side in the same cup with other people’s brushes. Whenever toothbrushes touch, they can swap germs
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your toothbrush. Some say they kill bacteria with heat or ultraviolet light, germ-killing sprays, or rinses. Others have built-in antibacterial bristles. There’s evidence that at least some of these products do effectively kill germs. But there’s no real proof that using any toothbrush sanitizer will reduce your risk of getting sick. If you choose to use one of these products, make sure that it has been reviewed by the FDA, which checks the validity of consumer health product marketing claims. Remember that even the best products won’t kill all the germs on your toothbrush. At best, they’ll kill 99.9% of the germs. That means if you have one million bacteria on your toothbrush to start, you’ll still have about 1,000 remaining when you’re finished sanitizing, Harms says. Some websites recommend putting your toothbrush into the microwave oven or dishwasher to sanitize it. Although these methods will kill some of the bacteria, they will probably damage your toothbrush in the process. It’s better to just buy disposable brushes and throw them out. When to Toss Your Toothbrush The best way to limit the bacteria on your toothbrush is to replace it on a regular basis. The American Dental Association recommends throwing out your toothbrush every three to four months. If the bristles become frayed, you’re sick, or you have a weak immune system, throw it out even more often. If you use an electric toothbrush, throw out the head as often as you’d discard a disposable toothbrush. Every time you’re tempted to skip brushing and flossing your teeth, remember how many bacteria lurk in your mouth – and what they can do. “It’s bacteria that cause gum disease, and decay, and bad breath,” Harms says. “Make sure you’re brushing and flossing as often as possible to eliminate some of those bacteria.” Rinsing your mouth with an antibacterial mouthwash before you brush can also help eliminate bacteria before they can get onto your brush.
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10 Easy Ways to Eat Natural Let’s face it: The dream of having our very own personal spa chef whip up delicious, good-for-us grub probably isn’t happening in this economy. So we found the next best thing—great stuff that makes eating healthy affordable and, honestly, almost effortless. Check out our top picks:
3. Generation 2.0 market bag
Buying fresh means buying often. And if you’re biking or walking to the market to stock up, you need a tote that’s up to the task. The new reusable, planet-friendly bags do it all—they’re big enough to carry loads of goodies, truly leakproof, and way cuter than granny carts. On the fence about bringing 1. The end of the brown your own? A single reusable bag could rice rut eliminate more than 1,000 plastic groBecause nobody has an hour to devote cery bags in its lifetime. to a midweek side dish, quick-cooking quinoa and whole-wheat couscous are 4 and 5. Our own herb stash— truly revolutionary. With the same and mincer! satisfying texture and nutty flavor as Fresh herbs add flavor and depth to a brown rice (plus more fiber), these dish but practically zero calories and no 10-minute grains give new meaning to fat. They also bruise easily, spoil quickfast food. ly, and aren’t cheap. So we’re all for the grow-your-own-herbs window boxes 2. Almonds by the pound that are everywhere now. Get an herb If you’re sick of schlepping to crunchy mincer to prevent bruising those delico-ops to buy nuts, dried fruit, and cate leaves. If you have a black thumb, grains in bulk, you’ll be happy to hear herbs in a tube are a good alternative to that mass grocery stores are rediscov- the fresh stuff. With a fridge shelf life ering these money-saving bins. That of three months, your cilantro won’t go means we can buy less-processed, bad before you can use it up. less-pricey raw almonds, unsalted sunflower seeds, organic trail mix, and 6. The mini movement more where we stock up on milk and One downsizing trend we’re on board other basics. with—guilty-pleasure foods (think:
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burgers, cupcakes) getting shrinky-dinked. Twee portions are de rigueur on restaurant menus and at bakery counters. And with all the mini baking pans out there, we can whip up sane-size muffins, cupcakes, quiches, and more without feeling the least bit guilty.
They’re 60% richer in calcium than peas, a source of cancer-fighting isoflavones and vitamin E, and a great vegetable source of complete protein. For a snack, sprinkle steamed edamame pods with olive oil and sea salt; pop the beans out and discard the pods.
7. Souped-up sea salts
9. A free-range chicken in every store
Leave it to gourmands to take a humble essential element and turn it into something spectacular. With a gazillion types of flavored and specialty sea salt— from hickory-smoked to Hawaiian Red Alaea—on shelves now, it’s never been easier to add tons of flavor and complexity to a dish. Coarse-grain sea salt has slightly less sodium than table salt and contains trace minerals that may have added health benefits. They’re definitely pricier, though, so sprinkle a hint on a finished dish instead of using it to salt your cooking water.
8. Frozen edamame
These protein-packed pods were once a rare treat found only in Japanese joints. But now they’re staples in the frozenfoods aisle, serving as a healthy snack or emergency side. It’s hard to beat the nutritional wallop of whole soybeans:
It’s never been easier to find real chicken—the kind raised on a veggie diet sans growth hormones or antibiotics. For years, these pampered birds were exclusive to expensive gourmet markets or out-of-the-way farmers’ markets, but they’ve finally gone mainstream. We’re thrilled about the health perks (fewer chemicals in our bodies), but what do we really love? It’s chicken that tastes like, well … chicken.
10. Dot-com cooking
When we just can’t think up one more halfway-interesting twist on grilled chicken, the online recipe database is a virtual lifesaver. Go to Health.com, type in whatever random stuff is languishing in your fridge, and you’ve got dinner. A healthy one at that!
Secrets to a Healthy (Happy!) Home Designer Jonathan Adler has said, “Your home should be like a good dose of Zoloft”—and we couldn’t agree more. Now, more than ever, home base needs to be a retreat that wraps you up and makes you feel great again. In fact, everything from your lighting to the color of the paint you choose can affect your sleep habits, energy levels, and overall health, says Erica Elliott, MD, environmental-medicine expert and co-author of Prescriptions for a Healthy House. To help you tap into this power, we asked top experts to share the keys to a happy, healthy space.
It’s calm Harmony, peace, tranquility. Isn’t that what we all want when we step through our front door? Decora ing with soothing colors (blues, grays, and greens) can help lower blood pressure and set the scene for a more relaxed life, says Jayne Pelosi, a healthy-home-makeover expert at Renaissance Interior Design in Cape Cod, Massachusetts. And now it’s easier than ever to paint safely, thanks to a growing crop of paints made with low- or no-VOCs (volatile organic compounds that are released into the air as the paint dries; they may cause such health issues as eye and respiratory problems).
It’s cool
Literally. Keeping your house at around 66 degrees is best for sleeping, studies show, and it’s a good range for staying energized during the day as well. “A too-hot house is depressing,” Pelosi says. “All you want to do is hibernate and take a nap.” During the cool months, she suggests, warm up the house with organic throws and textural surfaces that keep feet warm. (EarthWeave.com has great organic rugs.) Once warmer weather hits, turn on the ceiling fans to keep air circulating, which can help you feel cooler. .
It’s clean By some estimates, we track in 85 percent of the dirt in our homes—which usually contains lead and other contaminants—on our shoes. The easy fix: place doormats outside and inside your front door, then wipe your feet and take off your shoes as soon as you come inside. Research shows that this simple move can cut lead-dust contamination in your home by 60 percent. And as you clean, keep your indoor air healthy by choosing nontoxic cleansers, such as Method’s line (MethodHome.com) and the new green Martha Stewart Clean products (shown; shop.MarthaStewart.com). Not adding to your indoor air pollution is important: our inside air is up to 90 percent more polluted than what’s outside, according to the Environmental Protection Agency. .
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It’s full of plants Houseplants help cleanse air, too (assuming you’re not allergic). The money plant—Epipremnum aureum—is one of the best for cleaning air in the bedroom; it filters formaldehyde and VOCs released by mattresses and other furnishings. For other clean-air plants, see Health.com/plants. And open windows (again, unless doing so will aggravate your allergies) for 15 to 30 minutes a day.
It’s collected
Clutter hikes stress, collects dirt and dust, puts a damper on exercise (if you can’t find your shoes, how can you take that walk?), and may even make you eat more. In fact, researchers at the University of Chicago found that living with clutter makes you tired, and that fatigue can up the appetitestimulating hormone cortisol so much that you can eat an extra 200 to 1,000 calories a day. Happily, a little streamlining around the house can lower your stress level and raise your chances of losing weight. To get started: be philanthropic. Pelosi encourages her clients to donate two items for every new thing they bring into their homes. “But remember, de-cluttering is like exercise,” she says. “You can’t just do it once; you have to make a habit of giving away or putting away something every week.” .
It’s personal A home that reflects you automatically makes you feel comfortable in your own skin, says architect Sarah Susanka, author of The Not So Big House series and the new More Not So Big Solutions for Your Home. “Comfort and happiness isn’t a size, it’s a feeling, and you can create that feeling with your home’s design and decoration,” she says. So, does your home reflect you and the way you live?
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THE EXPERT NETWORK - MEDICAL
May 2011
THE EXPERT NETWORK - MEDICAL
May 2011
THE EXPERT NETWORK - MEDICAL
May 2011
The Unhealthiest
Places In Your Home A
ccording to experts, everything you do in your daily life, from where you stand in fitness class to the place you choose to store your meds, can have a surprising effect on everything how much you weigh to how often you need to go to the doctor. The Unhealthiest Place For Your Toothbrush: The Bathroom Sink There’s nothing wrong with the sink itself, but it’s generally right next to the toilet. There are 3.2 million microbes per square inch in the average toilet bowl, according to germ expert Chuck Gerba, PhD, a professor of environmental microbiology at the University of Arizona. When you flush, aerosolized toilet ickyness is propelled as far as 6 feet, settling on whatever is nearby, including the floor, the sink, and your toothbrush. The Best Place: “Keep your toothbrush behind closed doors—in the medicine cabinet or a nearby cupboard where its not out in the open,” Gerba says.
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The Unhealthiest Place For Your Gym Shoes: The Bedroom Closet Walking through your house in shoes you wear outside is a great way to track in allergens and contaminants. One study found that lawn chemicals were tracked inside the house for a full week after application, concentrated along the traffic route from the entryway. Shoes also carry in pollen and other allergens. The Best Place: Reduce exposure by slipping off rough-and-tumble shoes by the door; store them in a basket or under an entryway bench. If your pumps stay off the lawn, they can make the trip to the bedroom—otherwise, carry them. The Unhealthiest Place To Cool Leftovers: The Fridge Placing a big pot of hot food directly into the fridge is a recipe for uneven cooling and possibly food poisoning, says O. Peter Snyder Jr., PhD, president of the Hospitality Institute of Technology and Management in St. Paul, MN. The reason: It can take
a long time for the temperature in the middle of a big container to drop, creating a cozy environment for bacteria. The Best Place: It’s safe to leave food to cool on the counter for up to an hour after cooking, Snyder says. Or divide the hot food into smaller containers and then refrigerate—it’ll cool faster.
ria than those on either end, according to unpublished data collected by Gerba. No, you won’t catch an STD from a toilet seat. But you can contract all manner of ills if you touch a germy toilet handle and then neglect to wash your hands thoroughly. The Best Place: Pick a stall all the way left or right to minimize germ expoThe Unhealthiest Place To Set Your sure. Handbag: The Kitchen Counter Sorry, but that cute purse is a major Place For a Nighttime Reading Light: tote for microbes: Gerba and his team’s Over Your Head These fixtures put out relatively swabs showed up to 10,000 bacteria per square inch on purse bottoms—and a bright light—enough to significantly third of the bags tested positive for fecal delay the body’s secretion of melatobacteria! A woman’s carryall gets parked nin, showed a 2000 study. That can wreck your night, since in some nasty spots: on the floor of the bus, beneath the restaurant table— rising melatonin levels are a major cue even on the floor of a public bathroom. for your body to prepare for sleep. The Best Place: Put your bag in a draw- The Best Place: Clip a low-power light er or on a chair, Gerba says—anywhere directly to your novel. It will let you except where food is prepared or eaten. read but leave the room dark enough for your brain to transition into The Unhealthiest Place To Use a Public sleep mode. Bathroom: The Stall In the Middle The center stall has more bacte-