Katy Healthy Living

Healthy LIVING

y t a K

A Katy Times Publication

Augus Au August ust st 2014 201 0144

FRESH FROM THE FARM Farmers markets are thriving and for good reason

INSIDE: Pete Ng and his gym pay it forward by giving back #* #*" #" #* , "#* " & " " % % & & " $ * ' $% ) "' #"

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Contents & Staff Katy Healthy Living

Katy Healthy Living Magazine

AUGUST 2014

Features

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The Katy Healthy Living Magazine is a publication of the Katy Times newspaper.

PUBLISHER Terry Schaub tschaub@katytimes.com MANAGING EDITOR Greg Densmore news@katytimes.com PAGE DESIGN Greg Densmore

GRAPHICS MANAGER Kristen Davis

news@katytimes.com

kdavis@fbherald.com

TO ADVERTISE If you are interested in advertising in the Katy Healthy Living Magazine, please call the office of the Katy Times at 281-391-3141 for rates, information and deadlines.

PHOTO & ARTICLE SUBMISSIONS

Many area residents are buying more organicallygrown, farm-fresh produce at local farmers markets.

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Pete Ng and his gym support many charities, especially those geared toward the military.

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Katy Healthy Living

Times The Katy Healthy Living Magazine is a publication of the Katy Times. The magazine has a print circulation of 6,300 and is inserted into the Katy Times newspaper. Additional copies are available at the office of the Katy Times at 5319 East Fifth Street in Katy.

When it comes to eating healthy, Stephanie Tapia says to keep it simple.

Don’t forget back-to-school health requirements...6 Debunking the myths regarding skin cancer........11 Getting the lowdown on low testosterone.......16 s

We are looking for great story ideas. We look forward to fresh story ideas and enjoy publishing your submissions in the Katy Healthy Living Magazine. If you have a great story idea or a great photo to publish, please e-mail us at news@katytimes.com or tschaub@ katytimes.com. Please include ''Health Magazine'' in the subject line of your e-mail.

The Katy Times also — Fulshear l publishes bl h a magazine in Fulshear lh Living. The monthly publication has a 5,500 print circulation and is mailed into every home in Fulshear and other homes in the surrounding area. For more information on Fulshear Living magazine, contact the Katy Times at 281-391-3141.

More and more consumers turn to healthier, farm-fresh produce Area’s newest farmers F armers markets are thriving in the Houston area and around the country, and for good reason. Farmers markets often feature local fruits and vegetables that are grown naturally or organically, meat from animals that are pasture-fed and raised humanely, handmade cheeses, eggs and poultry from freerange fowl, as well as heirloom produce and heritage breeds of animals and birds.

Farmers markets not only offer consumers the opportunity to consume farm-fresh, locally grown food, they also provide the opportunity for producers and consumers to get to know each other on a personal level.

As the name implies, a farmers market offers small farmers the chance to market their produce, incubate their businesses, and supplement their income. Increasingly, however, farmers markets are also helping to create robust local economies and more vibrant communities.

Michael Pollan, in an essay he wrote for The New York Re-

view of Books, noted the social and cultural influence of farmers markets.

“Farmers’ markets are thriving, more than five thousand strong, and there is a lot more going on in them than the exchange of money for food,” Pollan wrote. “Someone is collecting signatures on a petition. Someone else is playing music. Children are everywhere, sampling fresh produce, talking to farmers.

Friends and acquaintances stop to chat. One sociologist calculated that people have 10 times as many conversations at the farmers’ market than they do in the supermarket.

“Socially as well as sensually, the farmers’ market offers a remarkably rich and appealing environment. Someone buying food here may be acting not just as a consumer but also as a neighbor, a citizen, a parent, a cook. In many cities and towns, farmers’ markets have taken on (and not for the first time) the function of a lively new public square,” Pollan added.

Area farmers markets UÊ >À iÀÃÊ >À iÌÊ>ÌÊ > i ÌiÀÀ>]Ê«>À }Ê ÌÊ vÊÌ iÊ ÕÀV Ê vÊ the Holy Apostles, 1225 W. Grand Parkway, 8 a.m. to noon Saturdays, 21-395-5533, ext. 104.

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AUGUST 2014

market opens in Fulshear

BY VALERIE SWEETEN

L

ocally grown produce, eggs, cheese and homemade jellies are the tip of the iceberg as to what’s being offered at the newly-launched Fulshear Farmer’s Market that opened last weekend.

Ramona Ridge, executive director of Forever Fulshear and market manager for the market, said the venue is being made possible by generous area sponsors.

The market is an endeavor by the non-profit organization, Forever Fulshear.

“DHK Fulshear kindly offered us the land to use before they developed it, so we jumped at the opportunity. The Fulshear Farmers’ Market would not have been possible otherwise. This will not be a money making opportunity for anyone, just a community service that is sorely needed,” she said.

Sponsors include DHK Fulshear LP, Mr. and Mrs. Michael Mobley, Executive Finance Management, Texas Country Properties, American Tax Advisors, Above Grade Level In-Home Tutoring, G&Y Construction, Martin Mortgage, Texas Insurance Agency-Fulshear and the West Fort Bend Buzz.

An added benefit of the market is its central location that allows residents the opportunity to partake in this outlet.

“Remember that we do not have a grocery store in our city limits,” said Ridge. “Whole Foods and Sprouts are about 12 miles from Fulshear and the closest grocery store is about four miles away. We will be in the heart of

the city.”

Meeting the demands of the community spurred the Market, explained Ridge.

“Many friends and I grow our own organic fruits and vegetables, raise organic chickens for eggs, have bee hives and make our own jams, jellies and cheeses.

I have a constant stream of folks asking if they could buy some, so we felt the need for locallyproduced, mostly organic food.

On the other side, I had many friends begging neighbors to take their surplus supply of vegetables, honey and saw how we could meet both needs,” she said.

To date, 20 vendors have committed to selling a wide variety of products, including organic vegetables and fruits, honey, pastries and breads, jams and jellies, plants and a knife-sharpening service. Ridge said that Forever Fulshear is dedicated to keeping the market stocked with only locally produced foods and products.

In addition to the vendors, there will be a musician playing, kid’s activities and an Ask A Master Naturalist or Master Gardener booth to have any questions answered.

Ridge said the space will continue to evolve.

“The location will, eventually, be developed by DHK Fulshear LP and will be a huge, indoor, seven days a week market, much like the Reading Market in Philadelphia or the St. Lawrence Market in Toronto. It’s all very exciting for the small city of Fulshear. Any other ideas are welcomed with open minds,” she stated.

WHAT: Farmer’s Market opening in August WHO: 20 area vendors WHEN: Every Saturday from 9 a.m. to 1 p.m.

WHERE: 9035 Bois d’Arc at intersection of FM 1093 PAYMENT METHODS: Various INFORMATION: Forever Fulshear page on Facebook

Katy Healthy Living

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When filling back-to-school lists, don’t forget students’ health requirements The KISD school district also has a Concussion Oversight Team, which includes a Texas licensed physician, who manages the concussion program (education, management, recovery). They have put in place football specific concussion prevention steps, including neck-strengthening programs, training on proper helmet fitting, education on proper techniques for blocking an tackling, and proper helmet inspection checklists. These helmet inspecting checklists are posted in all football locker rooms, and once a week the coach and student athlete go through the checklist together to make sure their helmet is properly fitted.

Immunizations must be up to date; those with special complications need to take extra steps

BY MARY MURPHY CONTRIBUTING WRITER

I

t’s that time of year again.

Items are flying off the shelves, new clothes are being bought, and everyone’s making a list and checking it twice. No, it’s not Christmas — it’s Back to School season.

As summer comes to a close, many students of Katy ISD (as well as their parents) have their minds preoccupied with things from what new school shoes to buy to how to make the break last longer.

But, in the hustle and bustle of buying school supplies and making sure to get the best backpack, make sure not to forget about back to school health!

In order to attend classes, students must have certain vaccines completed and show their immunization record to the school they are attending. Each grade has different vaccine requirements, which can be found online at www.katyisd.org/dept/healthservices under the Immunizations tab.

SOME STUDENTS EXEMPT A student is exempt to these requirements under two possible circumstances. The first exemption qualifies if the vaccine may be harmful to the health of the child, and a physician licensed in the United States must sign the exemption. The second circumstance is if the medication is against the students religious beliefs, in which case a signed and notarized affidavit from the Texas Department of Health Services must be presented to the school.

These immunizations must be completed by the first day of classes, and one must show immunization records prior to entry, attendance, or transfer into a Texas school.

Along with basic immunizations and physicals, students with spe-

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Katy ISD has taken many precautions to prevent concussions and their side effects, including creating a Concussion Oversight Team that makes sure students who suffer head injuries are free from symptoms before returning to action. cial health complications need to take a few extra steps before starting school. For students in Junior High and High School with Asthma or Diabetes, they must obtain an identification card that gives them permission to posses their medication.

This identification card must be renewed every year, and students must have the card in their possession at all times while at school or a school event. Students in grades lower than Junior High must have their teacher notified if they have medication in their possession.

If a student has a food allergy, there is a form on KISD’s website which must be given to the school so that they are informed.

This form can be found at www. katyisd.org/dept/healthservices under the Medications > Food Allergy tab. For students with seizure disorders, make sure to inform the school nurse so that a Seizure Action Plan can be initiated.

Katy ISD’s employees and coaches are well trained and prepared for any health emergency.

Katy ISD coaches are required to

Katy Healthy Living

go through multiple steps and training programs before the school year begins. All coaches must maintain a current Red Cross and/or American Heart certification in adult CPR/AED/ FA, complete the UIL rules compliance program, attend several meetings, courses, and in-services, and complete a concussion education program.

PREVENTING CONCUSSIONS Katy ISD has taken many precautions to prevent concussions and their possible after effects.

In 2011, Texas passed “Natasha’s Law,” a law to protect student athletes with concussions. Under this law, all UIL coaches are required to complete two hours of concussion education every two years.

KISD’s coaches, however, are required to take one year of concussion education every year before school begins. Student athletes and their parents are also required to participate in concussion education, learning the symptoms of a concussion, responses to a suspected concussion and the like.

RETURN TO PLAY PROTOCOL The KISD Concussion Oversight Team has developed KISD’s return to play protocol. Any student who suffers from a head injury while playing a sport or displays/informs someone of having concussion symptoms must complete this protocol before returning to athletic participation. First, they will be removed from any athletic activity so that they may receive medical evaluation from a physician and rest until they are symptom free.

Then they begin a five day process which slowly works them back into game play. Day one — light aerobic exercise, day two — sport specific training, day three — non contact drills, day four — full contact drills, and day five — returning to game play.

This protocol is in place in order to prevent long-term brain damage from concussions. According to Debbie Decker, KISD’s Executive Director of Athletics, in the past school year they received more reported concussions due to the fact that they have trained their students and coaches to be overly cautious. The one worry that emerges with the return to play protocol is students not reporting their concussion symptoms because they don’t want to be taken out of the game.

“We teach other students and coaches to be on the lookout for concussion symptoms. We hope that students will tell us of their symptoms, but if they don’t, we believe others around them are well-trained enough to realize something’s not right,” said KISD’s

AUGUST 2014

Assistant Athletic Director Charlie Stevens.

Along with concussion education, student athletes are also required to get a physical before school. Texas requires a physical before seventh, ninth, and eleventh grade, KISD requires student athletes to get one every year from seventh grade until a student’s senior year of high school.

Although students are allowed to go to their regular doctor in order to get a physical, KISD offers mass physical screenings during the summer for $25.

All dates and times for the physical screenings can be found online at http://www. katyisd.org/dept/athletics/ Documents/Physical Dates 2014.pdf.

The last date KISD is offerˆ˜}ĂŠÂŤÂ…ĂžĂƒÂˆV>Â?ĂƒĂŠÂˆĂƒĂŠ Ă•}°ÊÓÇ]ĂŠ>ĂŠviĂœĂŠ days after school begins.

The start of the school year is coming up quickly, and all parents and students should make sure not to forget any of these important back to school health to-dos before it arrives.

Did you know?

More concussions happen in girl’s soccer rather than football. There are UIL compliant helmets available, but even Natasha (which the Natasha’s Law was named after) received a concussion when wearing one of these helmets.

The best concussion prevention is safety on the ďŹ eld!

Concussion symptoms UĂŠ œ˜vĂ•ĂƒÂˆÂœÂ˜ UĂŠ ÂœĂ€}iĂŒvĂ•Â?˜iĂƒĂƒ UĂŠ Â?Ă•Â“ĂƒĂžĂŠÂ“ÂœĂ›i“iÂ˜ĂŒĂŠÂ­L>Â?>˜ViĂŠÂŤĂ€ÂœLÂ?iÂ“Ăƒ]ĂŠ dizziness) UĂŠ iÂ…>Ă›ÂˆÂœĂ€ĂŠ>˜`Ă‰ÂœĂ€ĂŠÂŤiĂ€ĂƒÂœÂ˜>Â?ÂˆĂŒĂžĂŠVÂ…>˜}iĂƒ UĂŠ >Ă•Ăƒi> UĂŠ i>`>VÂ…i U Â…>˜}iĂŠÂˆÂ˜ĂŠĂƒÂ?iiÂŤĂŠÂŤ>ĂŒĂŒiĂ€Â˜ UĂŠ-iÂ˜ĂƒÂˆĂŒÂˆĂ›ÂˆĂŒĂžĂŠĂŒÂœĂŠÂ?ˆ}Â…ĂŒĂŠÂœĂ€ĂŠÂ˜ÂœÂˆĂƒi UĂŠ ÂœĂ•LÂ?iÉvĂ•Ă˘Ă˘ĂžĂŠĂ›ÂˆĂƒÂˆÂœÂ˜ UĂŠ-Â?Ă•}}ÂˆĂƒÂ…ĂŠÂœĂ€ĂŠvÂœ}}ÞÊviiÂ?ˆ˜}

Back to School health to-do’s For all students UĂŠ 6>VVˆ˜iĂƒĂŠ >˜`ĂŠ immunization records.

Students with health complications UĂŠ 6>VVˆ˜iĂƒĂŠ >˜`ĂŠ immunization records.

UĂŠ ,i˜iĂœ>Â?ĂŠ ÂœvĂŠ identification card (junior high and high school).

UĂŠ/i>VÂ…iĂ€ĂŠÂ˜ÂœĂŒÂˆwcation of student illnesses and/ or possession of medication (kindergarten and elementary).

UĂŠ œœ`ĂŠ Â?Â?iĂ€}ÞÊ Plan form/ (if necessary). www. katyisd.org/dept/ healthservices).

UĂŠ Ă•Ă€ĂƒiĂŠ Â˜ÂœĂŒÂˆwcation of seizure disorders.

Student athletes UĂŠ 6>VVˆ˜iĂƒĂŠ >˜`ĂŠ immunization records.

UĂŠ 9i>Ă€Â?ÞÊ ÂŤÂ…ĂžĂƒÂˆcal UĂŠ œ˜VĂ•ĂƒĂƒÂˆÂœÂ˜ĂŠ education for parents and students (Information packet provided by school before season begins).

SUMMER of shrimp TRY Y ALL L 5 SEASONAL L SELECTIONS

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Katy Healthy Living

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Moving forward by giving back Pete Ng and his gym, Fideles CrossďŹ t, pay it forward by supporting charities geared toward the military, armed forces

BY JENNIFER HEATH

P

ete Ng believes the only way to move forward is to give back. He works as a CrossFit Level 1 Trainer for Fidelis CrossFit in Katy, as well as a USAW Level 1 Sports Performance Coach, CrossFit Football Trainer and CrossFit Kids Trainer.

Ng also serves as a Houston ďŹ reďŹ ghter. In addition, he is a veteran of the United States Marine Corps.

Though his resume includes many different descriptions, the one he’s most dedicated toward is community member. “Community is the core of our mission,� Ng said about Fidelis CrossFit. “Our mission is to build a community of strong, healthy and athletic individuals who are committed to improving their quality of life and that of their families by

redeďŹ ning their lifestyles through ďŹ tness.â€?

The main way Ng helps is through giving back to many organizations and charities in the community and around the United States. Ng donates 100 percent of proceeds from Fidelis CrossFit to several causes.

Ng and his gym support Barbells for Boobs, a non-proďŹ t organization that provides funding to pay for breast cancer detection services for thousands of people who don’t qualify for assistance elsewhere. “Giving back and raising awareness about issues such as breast cancer are important aspects of building a healthy community,â€?

Ng said.

Many of the charities and organizations the gym donates to are geared toward the military and armed forces. FireďŹ ghters Help-

Coach Pete, bottom right, with veterans and members of Team Red White and Blue.

“A Premiere Health Care and Rehabilitation Center�

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Preventive Care - Oral Disease Prevention Prophylaxis (teeth cleaning), oral hygiene maintenance, Ă XRULGH WUHDWPHQW DQG SURWHFWLYH VHDODQWV Restorative Dental Work &URZQV DQG EULGJHV LPSODQW UHVWRUDWLRQV SURVWKHWLFV GHQWXUHV WRRWK FRORU UHVWRUDWLRQV Endodontics 5RRW FDQDO WUHDWPHQW WRRWK WUDXPD WUHDWPHQW Periodontics (gum treatment) 'HHS FOHDQLQJ Cosmetics 7HHWK ZKLWHQLQJ SRUFHODLQ YHQHHUV FURZQV ODPLQDWHV LQOD\V DQG RQOD\V

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ing Firefighters is a way to support the Houston Fire Department and their families who experience tragic events. The idea for the organization was created in tribute to the four firefighters who died and 14 who were injured on May 31, 2013, while fighting a fire.

“Being a Houston firefighter, I’ve worked at the station and know the people who put these events together for many years and what they stand for,” Ng said. “I’ve also seen the financial hardship my brother and sister firefighters face from tragic events and that prevent them from providing for their families. It’s important that we give back to the heroes who sacrifice their lives for us. Fidelis CrossFit is a conduit between these charities and the community.”

In addition, Ng and Fidelis Crossfit donate toward Hot Shots 19 and WOD for Warriors, Team RWB. The gym hosted a HERO workout and raised funds to benefit the families of the 19 men from the Granite Mountain Hotshots firefighting team who died in Arizona in 2013.

The Workout Of the Day for Warriors, Team RWB’s mission is to enrich the lives of American veterans by connecting them to

the community through physical and social activity.

“Being a veteran, I understand how difficult it can be when separating from the armed service and trying to reconnect with civilian life,” Ng said. “It’s not easy, and finding a supportive community that facilitates a physical and social connection has a positive impact and really makes a difference.”

Almost every fundraising event for Fidelis CrossFit, located at 1025 S. Mason Road in Katy, involves a Hero Workout Of the Day. The strenuous workouts are designed to pay homage to a designated hero. Recently, participants completed the Murph, a tribute to Lt. Michael P. Murphy, the Navy SEAL the book and movie, “Lone Survivor,” is based upon.

The Murph Challenge consisted of a one-mile run, 100 push-ups, 200 sit-ups, 300 squats and finished with another one mile run.

“The Murph WOD is challenging, and our athletes love participating in this fundraising event because Lt. Murphy’s heroic act is inspiring and motivating,” Ng said.

The fundraising workouts are open to everyone in the community, whether a member of Fidelis

Pete Ng and daughters on Father’s Day at his HFD Fire Station.

CrossFit or not.

“It is rewarding for our members and community to support our local and national service members and to be able to connect with them to see first hand the difference their contribution makes, both financially and socially,” he said.

Ng said he would eventually like to start his own charity that has a direct impact to the local community. For now, however,

he’s content with supporting the numerous organizations Fidelis CrossFit already contributes toward.

“With my previous and current profession, we focus within the military, firefighters and veterans alike, but are open to support any great charity we see fit,” Ng said.

“We are about our members and reaching out to make an impact through fitness and health in our community.”

Dr. Jeanna Mascorro

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Katy Healthy Living

AUGUST 2014

Knowing truth, risks associated with skin cancer can help with prevention

S

kin cancer is the most common cancer in the United States. And, it’s also one of the most preventable. The primary cause is too much sun or tanning bed exposure.

“Many people have a false sense of security when it comes to their skin and sun safety,” said Dennis Hughes, M.D., Ph.D., assistant professor of pediatrics at MD Anderson Children’s Cancer Hospital.

More than two million Americans will be diagnosed with skin cancer this year. Most skin cancers, like basal cell and squamous cell carcinomas, are highly curable, but one form — malignant melanoma — is much more serious. Luckily, knowing the truth and risks associated with skin cancer can help with prevention.

Myth: Dark-skinned people don’t get skin cancer.

Truth: No one is immune to skin cancer. People of all skin colors, including African-Americans, Hispanics and Asians, can develop skin cancer.

“While melanoma occurs more frequently in lighter-skinned people, the death rates are higher in darker-skinned people,” Hughes said. “It’s not completely clear why this is, but we think it’s because many people with darker skin believe they aren’t at risk and seek treatment at a later stage.”

Myth: Only sun exposure causes skin cancer.

Truth: While sun exposure is the primary cause of skin cancer, additional causes include: UÊ 1 ÌÀ>Û iÌÊ ­16®Ê À>` >Ì Ê exposure, like tanning beds and occupational equipment.

UÊ > ÞÊ ÃÌ ÀÞÊ vÊÃ ÊV> ViÀ° Plus, people with fair skin and freckles, and multiple or unusual moles face a higher skin cancer risk.

Myth: Sunscreen with SPF 100 provides extra protection.

Truth: SPF protection doesn’t increase proportionately with the designated SPF number. SPF ÎäÊ >Là ÀLÃÊ ÇÊ «iÀVi ÌÊ vÊ Ì iÊ sun’s burning UV rays, while SPF 50 absorbs just slightly more – 98 percent. And, SPF 100 absorbs 99 percent. So, choose a sunscreen with at least an SPF 30.

AUGUST 2014

“It matters more that you use enough and apply it properly and frequently,” Hughes said.

Myth: Sunscreen contains harmful chemicals.

Truth: The Food and Drug Administration regulates sunscreens as over-the-counter drugs. The FDA considers sunscreens to be safe and effective.

“Most commercial sunscreens are a mix of titanium dioxide and zinc oxide, which are natural chemicals,” Hughes said. “And, sunscreen sits on the outermost layer of the skin, so it isn’t absorbed into the body.”

Not using sunscreen is far worse for your skin than any potential risk posed by its ingredients.

Myth: Only older people get skin cancer.

Truth: Age doesn’t matter when it comes to skin cancer.

What matters is exposure to UV radiation.

“Young teens are spending too much time in the sun unprotected or using tanning beds,” Hughes said. “So skin cancers, like basal cell and squamous cell, are now showing up in younger adults.”

Myth: A base tan prevents sunburns.

Truth: There’s no such thing as a safe tan or a tan that prevents sunburns. Tan skin is a sign of skin damage and increases chances for cancer.

“When UV light hits your skin, it damages the DNA of your skin cells,” Hughes said. “To protect the cells, the body sends melanin, or pigment, to the skin’s surface. So, skin is colored at the expense of one’s health.”

Myth: Sunscreen isn’t needed in the winter or on a cloudy day.

Truth: Sunscreen should be worn regardless of whether the weather is warm and the sun is shining. Harmful UV rays are present year-round, and even in cloud coverage, can reach the skin and cause damage.

Myth: Tanning beds are safer than natural sunlight.

Truth: Tanning beds emit the same harmful UV rays as the sun, so use can cause skin cancer, including the deadliest form, melanoma.

“Tanning salons claim tanning beds are safe because they use mostly UV-A rays,” Hughes said.

“But UV-A rays are carcinogens and cause premature wrinkles, freckles and leathery skin.”

New laws even prohibit tanning bed usage in some states, including Texas, Louisiana, and California, by anyone under age 18.

PRACTICE SKIN SAFETY The following steps should be taken to prevent skin cancer.

UÊ7i>ÀÊÃÕ ÃVÀii ÊÌ >̽ÃÊ>ÌÊ i>ÃÌÊ SPF 30, broad spectrum and water-resistant. Apply liberally every two hours.

UÊ 7i>ÀÊ «À ÌiVÌ ÛiÊ V Ì }]Ê such as a wide-brimmed hat, sunglasses and apparel with an ultraviolet protection factor (UPF) as high as 50.

UÊ -ii Ê Ã >`iÊ LiÌÜii Ê £äÊ >° °Ê and 2 p.m. when the sun’s UV rays are strongest.

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using the ABCDEs of melanoma guide.

“Be smart about your sun exposure, know your risks and keep track of spots on your skin,” Hughes said. “Having skin smarts can prevent skin cancer.”

For additional tips on health and exercise, visit www.mdanderson.org/focused.

To learn more about the MD Anderson Cancer Center in Katy, visit www.mdanderson.org/katy.

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Summer travelers can access mobile health apps to stay healthy when away from home

BY DAVE MILICH, CEO, UNITEDHEALTHCARE OF SOUTH TEXAS

S

unscreen? Check. Swimsuit? Check. Health beneďŹ ts? Check your smartphone.

Before you head out on summer vacation or set off for the neighborhood pool, add another item to your packing list: a mobile health beneďŹ ts app.

Mobile apps are used to organize, communicate and entertain.

Mobile health apps for smartphones and tablets can be an invaluable resource to access health care information when you’re on the go. Many people are already using smartphones to do exactly that.

According to Pew Research Internet Project’s Mobile Health Survey in 2012, more than half of smartphone users gather health information on their phones1, and Manhattan Research Cyber-

citizen Health’s survey last year found 38 percent of online smartphone users agree that the device is “essentialâ€? for ďŹ nding health and medical info.

That’s why many health insurers and other companies are offering apps that enable people to access their health care information, monitor existing health issues, and even stay focused on ďŹ tness goals.

Mobile health apps now make it easier to: UĂŠVÂœÂ˜ĂŒ>VĂŒĂŠ>ĂŠĂ€i}ÂˆĂƒĂŒiĂ€i`ĂŠÂ˜Ă•Ă€ĂƒiĂŠĂ“{ÉÇÊ for information regarding any kind of medical topic; UĂŠ `ÂœĂœÂ˜Â?Âœ>`ĂŠ >Â˜ĂŠ ÂˆÂ˜ĂƒĂ•Ă€>˜ViĂŠ ĂŠ card to a smartphone and email, or fax the card directly from the mobile device to a physician ofďŹ ce or hospital; UĂŠ VÂœÂ“ÂŤ>Ă€ÂˆĂƒÂœÂ˜ĂŠ ĂƒÂ…ÂœÂŤĂŠ vÂœĂ€ĂŠ Â…i>Â?ĂŒÂ…ĂŠ care services based on quality and cost, helping people select quality and efďŹ cient care providers; UĂŠ Â?ÂœV>ĂŒiĂŠ ˜i>Ă€LÞÊ ÂŤÂ…ĂžĂƒÂˆVˆ>Â˜Ăƒ]ĂŠ Â…ÂœĂƒpitals, emergency rooms and urgent

care centers using the device’s GPS function, making it easier to ďŹ nd care providers at home or out of town; UĂŠ Ă€i¾ÕiĂƒĂŒĂŠ >ĂŠ V>Â?Â?L>VÂŽĂŠ vĂ€ÂœÂ“ĂŠ ĂŒÂ…iĂŠ health insurance carrier on speciďŹ c questions about claims and beneďŹ ts; and UĂŠ Ă›ÂˆiĂœĂŠ >VVÂœĂ•Â˜ĂŒĂŠ L>Â?>˜ViĂƒĂŠ vÂœĂ€ĂŠ health reimbursement, exible

spending and health savings accounts that are available to pay for medical care.

There are also health apps that help people count calories, monitor migraine symptoms, track exercise activity or send a medication reminder. Ultimately, these apps put consumers in charge of when and how they manage their health. Many of these apps are designed to engage people in healthy behaviors in ways that are as convenient as they are fun, educational and effective. In some cases, these apps include social networking components that enable consumers to engage in friendly competition among friends and family that can help spur healthy results.

As you get ready for the next great summer adventure, grab your smartphone or tablet to ensure you have access to health and medical information wherever you go.

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Nutrition made easy Keeping things simple goes a long way when it comes to eating healthy — and four magic ingredients really matter acids that are essential in life.

Protein feeds your muscles, skin and hair. Protein is found in foods such as meats, fish, nuts, grains, beans and vegetables.

BY STEPHANIE TAPIA, MBA, PHR

T

erms like “Gluten Free,” “Paleo,” “Lactose Free,” “Low Fat,” “Fat free” are all common, yet confusing words that can make food and nutrition a bit overwhelming.

Have you noticed that just about every few months a new food fad arises? How about all of the food labels that compete for your attention at the grocery store? Just because something is labeled “fat-free” or “gluten free,” it doesn’t mean that it is generally good. How do you choose what’s right for you?

I am going to tell you what I tell all of my clients: keep it simple. “Keeping it simple” goes a long way in most aspects of life — especially when it comes to eating healthy foods.

When it comes to food, these are the four magic ingredients that really matter: 1. Protein, these are amino

2. Carbohydrates, which have a bit of a bad rep for making people “gain weight,” which isn’t entirely true.

Carbs are found in everything that we eat and they are broken down in our body to provide energy. The key is to eat the right kinds of carbs. Foods like fruits and veggies are pure or “good” carbs. Other complex carbs include grains and sweet potatoes. Simple or refined carbs such as those found in pastries and white bread are the ones you want to stay away from.

leafy green vegetables such as spinach. Fiber can also be found in grains and roots, such as sweet potatoes.

So how much of these nutrients should you eat? The proper amount varies from person to person – there is no universal formula. When it comes to your body, only you and your nutritionist can decide what works best for you. One of the first things I do when meeting with clients is measure their muscle mass. Muscle, along with other contributing factors, will determine how much protein, carbs, fats and fiber you need to consume in a day.

So keep calm and chive on.

Pay attention to these four ingredients and don’t get sucked into the latest diet fad or feel overwhelmed with the pleth-

ora of confusing food labels.

If you have questions about this topic or anything related to health and fitness, drop me a line at strengthbodymind@ gmail.com.

Stephanie Tapia, MBA, PHR is a certified nutritionist and life coach. She is the founder and owner of Strength of Body and Mind, a full service consultancy dedicated to strengthening the body and mind through coaching in all aspects of life including professional development, physical and mental health and wellness.

Her areas of expertise include physical fitness, nutrition, and mental and physical wellness.

More information is available at www.strengthbodymind.com and on Facebook.com/StrengthBodyMind

3. Fat. Believe it or not, fats are essential to weight loss.

Healthy fats are abundant in peanut butter, nuts, avocados and good oils such as olive and coconut oil. Hydrogenated oils such as lard are typically used in fast food restaurants and are about the worst thing that you can put in your body.

The key is to stick to moderate amounts of good fats and avoid bad fats at all costs.

4. Fiber is nature’s way of keeping your body clean.

Great sources of fiber include

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Getting the lowdown on ‘Low T’ There are many reasons for Low T, ranging from genetic abnormalities, to high blood pressure, to sleep apnea.

BY NOREEN STAVINOHA

L

ow testosterone is not a new problem, according to Dr. Ruth Shipman, Endocrinologist with the Village Family Practice group.

“We’ve known that testosterone levels fall as men age for a long time. It has recently gained more interest because we have some new formulations for how to replace testosterone.”

Testosterone deficiency can be treated by: Intramuscular injections, generally every two or three weeks; Testosterone patch worn either on the body or on the scrotum (the sac that contains the testicles); gel applied to the skin or inside the nose; Mucoadhesive material applied above the teeth twice a day; oral tablets; long-acting subcutaneous implant; or Testosterone stick (apply like

underarm deodorant).

While each of these provides adequate levels of replacement, they all have different advantages and disadvantages that your physician can explain.

The oft-repeated television commercial that states “Low T is just a number” is misleading. There are many causes for lowering levels of this vital male hormone, and simply bringing up the numbers is not always the answer. Mumps used to be the most common infection affecting the testes, leading to infertility and reduced testosterone levels, but with the advent of immunizations, that is rarely a cause any more. Aging is one reason that testosterone levels fall, but there are other causes like pituitary gland failure, or head injury. One can also get testicular damage from certain chemical exposures over time, or from severe injury.

There are medications such as Nizoral, Aldactone, and Cyproterone that interfere with testosterone synthesis.

Radiation affects testosterone production negatively by inhibiting the blood flow to the testes, and systemic illnesses such as renal failure, liver failure, sickle cell disease, hypothyroidism, chronic illness, HIV, and immune disorders can

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lead to low testosterone levels.

SYMPTOMS ARE SUBTLE The symptoms of low testosterone levels are sometimes obvious, but can be subtle. Low T symptoms include: Low sex drive (libido); erectile dysfunction; fatigue and poor energy level; difficulty concentrating; depression; irritability; and/or low sense of wellbeing.

When bodybuilders try to enhance performance with pills containing testosterone, their body shuts down its own natural production of testosterone, resulting in testicular failure. The hypothalamus and the pituitary glands in the brain send a signal to the testes to make testosterone, and when it’s being introduced by pills or shots instead, that turns off the pituitary/hypothalamus access, so their signals are no longer being sent. Atrophy then occurs, and the testes lose the ability to do their job.

You can get too much, and that’s why testosterone replacement therapy is considered a controlled substance. You have to have a written prescription, and those are registered because there can be an abuse of testosterone,

AUGUST 2014

especially by athletes.

What happens when you get too much?

“You can end up with the world’s worst puberty symptoms: aggression, bad acne, and rage have been reported. Also, too much raises the blood count and can promote clotting factors, which could lead to stroke,” Shipman explains.

GENETIC ABNORMALITIES There are some genetic abnormalities that lead to low testosterone. The most common is Klinefelter’s Syndrome, which results in varying degrees of impaired sexual development.

Sleep apnea and alcohol can cause low testosterone. Sleep deprivation interferes with the hypothalamus production of the stimulus for the pituitary to produce the hormones that stimulate testosterone production.

Dr. Rick Parsley is a sleep expert and former Navy Seal who has made it his mission to find the reasons for low testosterone levels among the young Seals after his discharge from the military He found a relationship between sleep loss and low testosterone.

Sleep loss was common among

the Seals, and they were using sleep aids to overcome that loss.

Dr. Parsley’s research found that the sleep drugs caused a loss of the deep sleep cycle, which normally occurs about every ninety minutes in normal sleep. It’s during that deep sleep cycle that the body produces testosterone and boosts the immune system. Skip that sleep cycle, and you stop the body’s repair mechanism.

Some of the Seals thought doing more workouts would improve their performance, but Dr. Parsley found that too much interfered with sleep so he embarked on an education campaign to get the Seals back to healthy amounts of sleep and adequate testosterone production (which actually improved their performance).

NATURAL APPROACH His all natural approach included helping the men to establish good habits that would improve sleep such as avoiding alcohol, coffee or chocolate before bed, keeping the bedroom dark, and establishing a regular time to retire each night. A diet with adequate protein, lowering stress levels wherever possible, reducing workouts to once or twice a week, and

including vitamin D3, zinc, and magnesium in their daily routine was important.

“The hardest thing was getting people to value sleep,” said Parsley.

Parsley offers this sleep tip for all of us: A nap of 90-120 minutes provides a full sleep cycle; 20 minutes will restore creativity; and 4045 minutes will help alertness.

Low T treatment is called for when young men have loss of muscle mass, and studies have shown that low T increases the likelihood of obesity, so sometimes treatment is given to men who have extremely low testosterone because of that.

When testicles have been removed because of cancer, treatment is required as well.

“A lot of men I see tend to be overweight, have high blood pressure, or sleep apnea. What you have in these cases are lifestyle problems, and if you can reverse these processes, the testosterone will naturally come back up,” said Dr. Shioman.

Because there are so many things that cause the problem, a patient really needs to get an evaluation by an endocrinologist who will do a thorough evaluation.

Low T is a whole lot more that a number.

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Panera takes bold step, will remove all artificial additives by end of 2016

BY MARY MURPHY

I

n this day and age, consumers have become more concerned with what they’re buying — especially in the food industry. Customers want to know exactly what they’re putting in their bodies when they purchase a meal, and the constant use of social media has made the food industry aware of it.

Since Panera Bread opened, the company has been taking steps to help its customers understand exactly what’s in their food, and working to make their product a healthier choice. They recently issued a statement promising to make yet another improvement in order to benefit their customers.

On June 3, 2014, Panera publicly issued its food policy statement as well as their intention to remove artificial additives from their i ÕÊLÞÊÌ iÊi `Ê vÊÓä£È°Ê ÊÌ i ÀÊv `Ê« VÞ]Ê Panera committed to offering clean ingredients, a transparent menu, and a positive impact. Panera’s food policy has been mentally in place since Au Bon Pain Co. purchased Saint Lewis Bread Company, whose name was later changed to Panera Bread, in 1993. From the start, the company aimed to change the way Americans ate.

Instead of offering heavily processed food, Panera made a commitment to serve food that was healthy for their customers. According to their food policy statement, they began with the simple goal of baking fresh bread from fresh dough every morning in their stores.

This intention Panera began with has led them down a path to continually make changes so that their products are safer and cleaner. Along the road, they have removed artificial trans-fats from their menu (with one exception), began purchasing livestock and poultry that has been raised responsibly, became the first national restaurant company to voluntarily disclosed caloric content on their menu, made their food policy available to the public, and more.

According to Kirk Doughty, the regional Human Resources manager for Panera Bread, the logical next step in this process is the removal of artificial additives. This means re-

moving all artificial colors, preservatives, and flavoring from their bakery-café menu. Currently, these artificial additives can be found in products such as their horseradish sauce and roast beef.

Some may worry that this advance might result in revision of their favorite menu item.

However, Doughty stated that this step forward on Panera’s path to clean items and menu transparency should not drastically affect any menu items’ taste or price.

Panera hopes that this advancement in their food policy will help instill even more trust between the company and its customers.

Doughty explained, “When you know what you’re eating, you’re more likely to pick meals for your best self-interest and trust a company with your food.”

There are two Panera locations in Katy — one at 23501 Cinco Ranch Blvd. and another at 19502 Katy Freeway.

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Check your hearing Take this quick test and check your ability to hear properly.

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No

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Dr. Mary Sue Harrison is the owner of Today’s Hearing. She has been in practice for 26 years and has been practicing Audiology since 1976. Dr. Harrison has specialized in ZRUNLQJ ZLWK PXVLFLDQV WR SURYLGH KHDULQJ conservation programs. She is married to 7RPP\ +DUULVRQ ' ' 6 DQG WKH\ VKDUH RI¿FH VSDFH SURYLGLQJ ERWK DXGLRORJ\ DQG dental care. Both of their daughters also ZRUN LQ WKH RI¿FH

How did you do? If you answered “yes� to any of these questions, call 281-578-7500 to schedule your hearing evaluation.

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