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HEALTH
Top 5 Health Benefits of a Good Night’s Sleep Why sleep matters to you
From Mark Stibich, Ph.D., former About.com Guide
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S
leep, we all love it, especially when you wake up from a great night’s sleep. In the past, sleep was often ignored by doctors and surrounded by myths, but now we are beginning to understand the importance of sleep to overall health and well-being. In fact, when people get less than 6 or 7 hours of sleep each night, their risk for developing diseases begins to increase.
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1. Sleep Keeps Your Heart Healthy
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Heart attacks and strokes are more common during the early morning hours. This fact may be explained by the way sleep interacts with the blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night.
2. Sleep May Prevent Cancer
People working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress the growth of tumors. Be sure that your bedroom is dark to help your body produce the melatonin it needs.
3. Sleep Reduces Stress
When your body is sleep deficient, it goes into a state of stress. The body’s functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep. Learn relaxation techniques to counter the effects of stress. There are also stress reduction techniques for sleep.
4. Sleep Reduces Inflammation
The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to one of the causes of the deterioration of your body as you age.
5. Sleep Makes You More Alert
Of course, a good night’s sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night’s sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You’ll sleep better the next night and increase your daily energy level.
For more info go to: longevity.about.com/od/lifelongenergy/tp/healthy_sleep.htm 2 CELEBRATING
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Body Dynamics Massage Cindy Halverson, CMT, ECS 8799 Auburn Folsom Road, Suite B Granite Bay (corner of Auburn Folsom & Fuller) 916-791-3212 office 916-206-4197 cell Casandra Brown, Wellness Consultant Detoxify • Re-energize • Renew 913-761-3675 Celestial Touch Massage & Body Works Bowen Therapy, Therapeutic Massage Pattie Meier C. M.T. 4227 Sunrise Boulevard, #210 Fair Oaks 916-505-7786 The Comfort Zone 426 Folsom Road, Roseville 916-773-AHHH (2444) Fountain of Health 2820 T Street Sacramento 916-456-4600 www.fountainofhealth.com IN Touch Therapy 960 Alhambra Boulevard, #225 Sacramento 916-743-1196 JM Therapy Massage 10702 Alicante Way, #5 Rancho Cordova 916-363-6902 Laura DuPriest Salon & Day Spa 8150 Sierra College Boulevard, #190 Roseville
Massage Therapy, Carol Jones Greenback, Citrus Heights & Roseville 916-871-9426 | 916-724-9015 RefleXions Medical Aesthetics 2400 Del Paso Road Sacramento 916-267-4417 www.reflexionsmed.com Salon 701 701 Howe Avenue, A-25 Sacramento Skin Care & Makeup by Monica Colomy 7411 Winding Way, Suite F Fair Oaks 916-961-3894 www.monicasminerals.com Small Pleasures Therapeutic Massage • Linda Small, CMT Chair Massage, Swedish, Hot Stone, Pre-Natal, Deep Tissue, Thai 5865 Sharps Circle Carmichael 1722 J Street Suite, #10 (upstairs) Sacramento 916-600-9237 Style Beauty Supply 1070 Pleasant Grove, #140 Roseville 916-772-0404 Skin Care by Jennifer Christine (Inside Chakras Day Spa) Erase Wrinkles & Stop Aging Instant Results Guaranteed! 916-308-3888 198 Cirby Way, Roseville www.skincarebyjenniferch Therapeutic Body Care 2545 East Bidwell Street, Suite 155 Folsom 916-608-8830 www.therapeuticbodycare.net Therapeutic Massage by Bonnie 5961 West Oaks Boulevard Rocklin (Sunset & West Oaks) (916) 367-3668 Therapeutically Massaged 1725 Professional Drive Sacramento 916-487-1274 www.therapeuticallymassaged.com Trinity Massage Therapies 2230 Loma Vista Drive Sacramento
By Terri Test
T
he media has talked a lot about the ins and outs of the Affordable Care Act and how it affects adults and children. What hasn’t been discussed much is how it affects seniors. For the most part, whether you have original Medicare or a Medicare plus a secondary advantage or supplement plan, your past basic benefits will remain the same. The new changes that have been implemented will actually expand some services, decrease some costs, and provide checks and balances to make the Medicare system more efficient.
Medicare Part B Premiums Lowered
Due to successful reforms in the Affordable Care Act, Medicare is more efficient and costs have been reduced. Part B premiums for 2012 and 2013 were both lower than previously projected by the Medicare trustees.
Prescription Drug Discounts
Any Medicare recipient who falls into the coverage gap called the “donut hole” will receive a discount on prescription drugs. As of 2013, recipients in the donut hole receive a 52.5 percent discount on brand-name drugs and a 21 percent discount on generic drugs. In 2020, the donut hole will be closed.
Improvements to Reduce Medicare Fraud and Waste The Affordable Care Act includes resources, tools, and supporting technology to prevent fraud in Medicare before it happens. Tougher penalties have been implemented for people who steal from Medicare and there is more law enforcement working to identify criminals that are abusing the law and beneficiaries.
Introductory Preventive Visit
Anyone who is new to Medicare will receive one introductory (or wellness) visit to be used within the first twelve months of signing up for Part B coverage. The visit includes: a review of your medical history, counseling about preventive services, height, weight, blood pressure, calculation of body mass index, vision test, review of risk for depression, and a discussion about advance directives. This introductory visit is covered one time.
Yearly Wellness Visits
Once every twelve months, Medicare Part B enrollees are entitled to a wellness visit. This is designed to help set up a personalized plan to prevent disease by assessing your current risk factors. This visit includes: a review of your medical and family history, update of prescriptions and providers, height, weight, blood pressure, cognitive impairment detection, and a discussion about appropriate preventive services available for your specific needs. There are no costs to you for either your introductory “welcome” visit or your yearly wellness visit. The Part B deductable doesn’t apply. However, if any additional services or tests are performed by your healthcare provider during those visits, you may be required to pay coinsurance and your Part B deductable may apply.
Free Preventive Services
Medicare Part B now offers a range of preventive services with no cost-sharing. Some examples of services offered are: abdominal aortic aneurysm screening, bone density testing, colorectal cancer screenings, diabetes screenings, glaucoma tests, nutrition therapy services, and prostate cancer screenings. Also available are flu, Hepatitis B, and Pneumococcal shots. Be aware that if any other services are performed by your doctor during your visit for one of these free preventive services, you may be charged a co-pay, coinsurance or Part B deductable.
HEALTH
What Seniors Should Know About Affordable Care Act Improvements to Medicare Medicare Preventive & Screening Services
. Abdominal aortic aneurysm screening . Alcohol misuse screenings & counseling . Bone mass measurements . Cardiovascular disease screenings and behavioral therapy . Cervical & vaginal cancer screening . Colorectal cancer screenings . Diabetes screenings & self-management training . Glaucoma tests . HIV screening . Mammograms . Nutrition therapy services . Obesity screenings & counseling . Prostate cancer screenings . STI screening & counseling . Shots: flu, Hepatitis B, & Pneumococcal . Tobacco use cessation counseling . Yearly Welcome or Wellness visit As a Certified Holistic Health Coach, Terri works one-on-one with clients to support their unique wellness goals. Call her at (916)-798-0233 or visit her website at www.balanceachieved.com to learn about her coaching programs.
Alternative Services
Alternative services such as chiropractic and acupuncture are not covered by regular Medicare. Seniors who have a secondary advantage or supplement plan can check with their insurance provider to see if alternative services are provided. Sometimes, for an extra monthly premium, chiropractic, fitness, dental, and vision services are offered. If you ever have questions about what services are offered for a co-pay, coinsurance, or a Part B deductable, always check with Medicare first. Those who also have a secondary advantage or supplement plan, can also call their insurance provider or visit their website for specific details on their coverage. Medicare’s website is www. medicare.go
DEC/JAN 2O14 3
NUTRITION AND FOOD
5 Secrets of Restaurant Salads By Riyaad Ali
O
ne of the most common questions friends and family have asked me since I became a cook is how restaurants make a particular food taste so good. This can be steak, seafood, veggies, sauces, dessert, or in this case salad. Now don’t get me wrong - restaurant salads can be notorious for being hit or miss in terms of taste. But when they’re a hit, they’re really a hit. Just like a good steak, eating a good salad at a restaurant leaves you thinking, “How did they do this?” and “Why can’t I make salads like this at home?” Restaurant salads are good for a number of reasons. Not all restaurants will employ each technique when making their salad, but any combination will make a salad great. And when you combine all five, you’ll have a four-star appetizer.
1 - Restaurants Can Make Their Own Vinaigrettes and Dressings
The first restaurant salad secret is that they can make their own vinaigrettes or dressings. A sign of a true quality restaurant is one that makes their own dressings in house. Making dressings allows complete culinary freedom when it comes to the
taste of a salad, and adds to the amazing flavor you can experience. Making vinaigrettes and dressings is also surprisingly easy to do. Making your own vinaigrettes and dressings allows you to improve the taste of your salad and to be creative with the flavors.
2 - Restaurants Season Their Dressings
This secret may not be welcome news to the health-conscious reader, but it’s true: a properly made house vinaigrette or dressing will come with a generous helping of salt and pepper. Dressings and vinaigrettes will taste good when a) They’re made with quality ingredients, b) They’re made with the right proportion of ingredients and c) They’re seasoned correctly. Restaurant salads wouldn’t taste so good unless this was true. You should be able to eat a good dressing on its own, and still enjoy what you’re eating. We made a champagne vinaigrette at the restaurant that you could eat by the spoonful; it was just that good.
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You can even try this at home with a store-bought brand. The next time you go to make a salad, stop and taste the dressing. Is it bland? Could it use some seasoning? If so, take a little bit in a bowl and season it with a little salt, pepper and lemon juice. Toss the salad and taste; you’ll notice the difference right away.
3 - Restaurants Season Their Salad Greens
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Yes, you read this correctly. The seasoning of salad greens is not a widely used technique, but it is used at high-end restaurants to bring out the flavor of the greens themselves. Now for the health-conscious out there, don’t panic: we’re talking a very small amount of salt. But this small amount of salt is enough to change the flavor of the salad leaves considerably. The next time you go to make a salad, try adding a pinch of salt to your greens before you add the vinaigrette or dressing.
Then add your dressing and toss. You’ll be certain to notice the difference.
4 - Restaurants ‘Refresh’ Their Salad Greens
This secret has to do with the texture of the salad leaves. Ever notice that salads you get at a good restaurant have a very crisp texture, even though they’re coated in dressing? A good restaurant will use fresh salad greens, and will ‘refresh’ them before serving. Refreshing salad leaves means dipping them in cold water, then drying. Refreshing salad leaves in this way helps crisp up salad leaves that have been packaged. After refreshing, salad leaves must be dried completely (i.e. salad spinner) to ensure that the dressing adheres properly to each leaf. Refreshing seems like a lot of fuss, but it’s definitely worth the effort.
5 - Restaurants Use the Correct Amount of Dressing
The worst possible scenario when eating a salad is having one that’s swimming in dressing. It’s unappetizing to look at, and having that much dressing completely changes the flavor profile of the dish. What we were trained to do in the restaurant is to mix salads in batches in small bowls. We’d add our greens, a pinch of salt, then a squeeze of one of our house-made dressings. After tossing, we’d taste one of the greens for seasoning and amount of dressing. When we were satisfied with the taste we’d remove the salad from the bowl and plate it on another plate. Mixing in one bowl and plating somewhere else allows the excess dressing to stay in the bowl, and away from the customer’s plate. None of these steps is particularly difficult to pull off, even for the home cook. Each on their own will improve your salads considerably; do all five, and you’ll have a four-star salad at home. For more info, see FridgeParty Chef School Learn How to Cook Like a Chef at http://www. fridgeparty.com/chefschool
Table of Contents DEC/JAN 2014 Cover Train Hard Or Go Home-A Workout Like No Other! . . . . . . . . 18
Editor-in-Chief Dr. Donna Schwontkowski Editorial Erin Weisz, Editorial Assistant Melba Phillips, Editorial Assistant
Health-Wellness & Nutrition Top 5 Health Benefits of a Good Night’s Sleep . . . . . . . . . . . . . 2 What Seniors Should Know About Affordable Care Act . . . . . . . . 3 5 Secrets of Restaurant Salads . . . . . . . . . . . . . . . . . . . . . 4 Gluten Free-Do You know What It Means? . . . . . . . . . . . . . . . 6 Why Lipoic Acid Is Much More Than Just Another Antioxidant . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
DESIGN Douglas Taylor
Diatomaceous Earth: A Natural Alternative to Bed Bug Spray . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Staff Photographer Susan Lowry shespiesphoto@yahoo.com
Are You Overhelmed? . . . . . . . . . . . . . . . . . . . . . . . . 11 Role of Probiotics In Overall Body Care . . . . . . . . . . . . . . . 12
Contributing Writers Dr. Brett Gottlieb, D.C. Saralyn Bregman, PhD. Grandmaster Clint Robinson
21 Astounding Facts And Figures About Alzheimer’s Disease . . . . . . . . . . . . . . . . . . . . . . . . . 23
ADVERTISING EXECUTIVES Bob Adams: (916) 428-3787 healthandfitnessads@gmail.com The opinions and views of Health & Fitness Magazine belong solely to the authors and do not necessarily reflect the official position of this publication. The appearance of advertising in this publication, including inserts or supplements, does not constitute endorsement. All items in Health & Fitness Magazine are protected under copyright to ensure the protection of its contributors. Unsolicited manuscripts will not be returned without SASE. Letters are welcomed. Health & Fitness Magazine reserves the right to edit all letters for grammar, spelling, length, libelous content, and other $#&%^!
Subscriptions for Health & Fitness Magazine can be obtained by sending a check for $20 to the address below.
P.O. Box 19311 Sacramento, CA 95819
TABLE OF CONTENTS
Publisher Gary G. Burns publisher@healthfitness.us
Train Hard Or Go Home P.18
Gluten Free-Do You Know What It Means? P.6
Subscapularis - The Deep Trickster . . . . . . . . . . . . . . . . . . 22
Hyperbaric Helps Heal Brain Injury: Stroke, Autism, Dementia . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Hot Plates & Fitness P.16
An Easy Way to Keep Your Liver Healthy . . . . . . . . . . . . . . 30 Did You Get All of Your Preventive Healthcare Services This Year? . . . . . . . . . . . . . . . . . . . . . . . . . . 31 7 Things You Always Must Tell Your Doctor . . . . . . . . . . . . . 34 Sports & Fitness P20 Hot Pilates & Fitness-Brings Hot Pilates & More to Sacramento . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Exercise in Style . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Subscapularis-The Deep Trickster P. 22
Peace on Earth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26 Stationary Trainer vs. Exercycle . . . . . . . . . . . . . . . . . . . 27 HOLIDAY How to Make Homemade Whoopie Pies . . . . . . . . . . . . . . . . 8 Protect & Renew Your Spirit During The Holiday Season! . . . . . 10
Monthly Columns
15 Things to Do For the Holidays . . . . . . . . . . . . . . . . . . 13
editor’s Notes
7
Pets
Viewpoint Inspired
17
Why Are There So Many Pet Food Recalls? . . . . . . . . . . . . . 32
OPINION
21
Is Kennel Cough Deadly? What’s the Remedy? . . . . . . . . . . . 33
Sports Schedules
Spa & Massage Directory 2
28-29
Phone: 916-233-8825 www.healthfitness.us DEC/JAN 2O14 5
NUTRITION
Gluten free. You’ve heard the term many times before, but do you know what it means? Just this week a woman stopped by the Gluten Free Specialty Market from a catering company. “I’m catering my first gluten-free event,” she said, “and I’m excited to see what you have.” I hear comments like this all the time. Catering companies, restaurants and family members all want to provide food options for their customers, friends and family.
The compassion that society is developing for individuals with food allergies, food intolerances, celiac disease and other dietary restrictions is heart-warming, and we don’t want to stop the trend. But often individuals, manufacturing companies, restaurants and catering companies are naïve in their understanding what the term “gluten free” means. Gluten is the outer casing of wheat, rye and barley. Oats can be genetically altered due to years of crop rotation with wheat, rye and barley, and as a result are also unsafe. If you remove the wheat, rye, barley and gluten-containing oats from the diet, all should be fine, right? Wrong. Gluten has many names, and merely looking for the words “wheat,” “rye,” “barley,” “oats” and “gluten” in the ingredient list is not enough. If you go to www.IsItGF.com, you can view many different terms for gluten. In fact, there are four different lists available that should be learned and archived by all individuals on a gluten-free diet. It is often difficult for individuals new to a gluten-free diet to understand that vitamin E, natural flavoring, cellulose, malt and seasonings may contain levels of gluten that are damaging to the immune system. In addition to eliminating gluten-containing ingredients from the diet, you must also consider cross contamination. Cast iron skillets, wooden spoons and cutting boards, bulk bins and flour dust in the air are all commonly missed contaminants that can result in anaphylaxis for individuals allergic to gluten and immune reactions and inflammatory responses in individuals on glutenfree diets. Recently, we had a woman come into the store that was reporting gluten contamination. “I keep getting contaminated by what I’m eating, but I’m being really safe and I don’t know why it’s happening,” she told us. She mentioned several products she was eating from the store - all of the products were tested below 10 parts per million (ppm), and many were certified by regulation agencies. After much discourse, we found that she was regularly eating at a bakery that produced gluten-free products in a facility that also produced flour dust, with flours that came from a facility that also produced gluten-containing ingredients. Many tests on bakeries that produce “gluten-free” products in facilities that also produce gluten show ppm readings above 1,000 to 10,000. The safe reading for gluten-free diets is 3ppm to 20ppm (depending on which researcher, agency or non-profit group that you are speaking with). What makes gluten-free diets tough is that the term “gluten free” is currently unregulated. The FDA has made a formal request for what gluten free should look like, but is taking a long time to pass a gluten-free regulation law. This is opening the door for confusion amongst manufacturers and consumers. What is safe for individuals on a gluten-free diet? Food manufacturers, restaurants, bakeries, family members, doctors and individual consumers ask this question over and over again at our market. In an attempt to better define the term “gluten free,” we have been working with local California legislators to create a law that would protect consumers. Currently the senate bill in debate is CA SB 1293. Many grocery markets, corporations, manufacturers and professional associations ask, “Should we support this bill?” The bill was introduced back
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Gluten Free-Do You Know What It Means? in March 2012, but according to many professional associations, this law shouldn’t be passed. Their argument is that with our economy declining and a “gluten free fad” increasing revenue for companies across the United States, we shouldn’t do anything regulation-wise that might interrupt the growth in this food category.
So what can individuals on a gluten-free diet do?
1. Learn to read labels. A label reading class will soon be offered at the Gluten Free Specialty Market at 2612 J Street, Sacramento. Call (916) 442-5241, or join our mailing list by emailing info@glutenfreespecialty.com for more information. 2. Attend local support groups advocating for proper gluten-free labeling. 3. Shop at the Gluten Free Specialty Market, where consumer safety is a genuine concern. 4. Educate family and friends that share kitchen space about cross contamination. 5. Speak up on social mediums like Facebook and Twitter. 6. Talk about it. Sharing your experiences helps others understand that they are not alone. 7. Stick with it. Don’t give up or get discouraged. It can take a while to notice optimum results. 8. Maintain a positive attitude and treat contaminations as learning opportunities. There are a lot of lessons learned in life. Written by: Melanie Weir c/o Gluten Free Specialty Market, 2612 J Street, #1, Sacramento, CA 95816, melanie@glutenfreespecialty.com
L
How Lipoic Acid Acts in the Body
Lipoic acid functions as an anti-oxidant, assisting in the destruction of the free radicals, which may damage cell DNA and membranes. However, lipoic acid is found in tiny quantities when compared with other antioxidants such as vitamins C and E, and the enzyme, glutathione. Moreover, any increase in lipoic acid activity obtained through supplementation is likely to be short- lived. The real antioxidant importance of lipoic acid, however, lies in its capacity to recharge and renew these other anti-oxidants, consequently enhancing their potency. Lipoic acid has also been
shown to stimulate the production of glutathione in the body, a particularly important consideration in the case of the elderly who commonly have difficulty synthesizing this enzyme and are consequently more vulnerable to the free radical attack which may damage cells and ultimately contribute to degenerative disease.
Therapeutic Effects
Research has suggested that high doses of lipoic acid may assist individuals with Type 2 (non-insulin dependent) diabetes by improving glucose regulation and reducing the resistance to insulin, which is characteristic of this form of the disease. Doses of 600 mg per day and more have been shown to enhance the action of insulin in type 2 diabetic individuals by as much as 25% after four weeks. It is much less clear, however, whether such courses of treatment will maintain similar benefits in the longer term. There are also indications that lipoic acid may be effective in the alleviation of the pain and weakness commonly suffered by diabetic individuals as a result of peripheral nerve damage, particularly in the lower legs and feet. Close control of blood glucose levels has been found to be the best means of preventing this diabetic neuropathy, and although research suggests intravenous supplementation to be the most effective, both oral and intravenous supplements of lipoic acid are approved as treatments in Germany.
EDITOR’S NOTES
Could Help Diabetic Neuropathy
It has been suggested that lipoic acid’s role in improving circulation and the general health of the vascular system may be responsible for its mitigation of the effects of diabetic neuropathy, but orthodox opinion is that more long term studies are required to establish this link. Supplementation in the case of diabetics should in any case only be undertaken under medical supervision.
Why Lipoic Acid Is Much More Than Just Another Antioxidant By Stephen P Smith
NUTRITION
ipoic acid, also known as alpha-lipoic acid or thioctic acid, is a vitamin-like compound produced naturally by the body in very limited quantities, but which may also be obtained from various dietary sources. The lipoic acid produced in the body is closely bound to certain proteins and is essential to work in harmony with the B complex vitamins for the release of energy from food. No symptoms have ever been attributed to a deficiency of this type of lipoic acid, suggesting that the body is always able to manufacture a sufficient supply for this purpose. Research has focused, however, on the possible benefits of high dose supplementation with what is known as “free lipoic acid”, which does not bind with proteins in the body.
Additional Benefits
But the possible benefits of lipoic acid don’t end here. Lipoic acid is a valuable tonic for the liver, assisting its regeneration and recovery from hepatitis and toxic assaults such as drug, alcohol or fungal poisoning. A number of animal experiments have also appeared to show that supplements may restrict the activity of an enzyme associated with the progression of multiple sclerosis. As always, however, in the cautious world of orthodox medicine, it is argued that more long-term studies are needed before any definitive statements are made. Likewise, although there have been some encouraging indications that lipoic acid may have a positive effect in slowing down memory loss, age-related cognitive decline and dementias, including Alzheimer’s disease, larger long-term trials are needed before any definitive statements can be expected from the scientific community. As always with supple-
mentation, however, it is a question of weighing large potential benefits against the risks. As indicated above, lipoic acid is approved as a medical treatment in Germany and is freely available as a food supplement in the U.S. and elsewhere. The few adverse reactions to oral supplements, which have been recorded have been confined to relatively minor skin irritations and gastric upsets. Moreover, good food sources are limited to the unpopular dark green leafy vegetables, and even the best of these will provide only a tiny fraction of the bio-available lipoic acid that can be obtained from supplements. Indeed, because of the difficulty in absorbing lipoic acid
in the presence of food, this is one of the very few cases where it’s recommended that supplements should be taken on an empty stomach. It needs to be stressed again, however, that because of its potential effects on blood sugar regulation diabetics should not embark on a course of supplements without first seeking medical advice. Steve Smith is a freelance copywriter specialising in direct marketing and with a particular interest in health products. Find out more at http://www.sisyphuspublicationsonline.com/LiquidNutrition/Information.htm
As you approach the end of the year, reflect on what you can do differently to make 2014 a better year. Will you vary the way you exercise? Check out the cover story on page 18 about a more social way to exercise. It’s especially good for those who are tired of being alone when they work out, and those who want their workouts to be functional and provide power, strength and flexibility for daily life activities. Similarly, at P20 Fitness, you’ll find it easy to fit into the member society and notice that when other people are working out with you, exercise doesn’t seem so hard or so bad. Check out the story on page 16. So there you have it – a new paradigm shift for exercise for you in the year 2014! Get started now! Happy New Year! --Dr. Donna, Editor
DEC/JAN 2O14 7
HOLIDAY
The following recipe was given to me back in the late 1980’s by a local Mennonite woman and to this day, it’s our favorite recipe.
How to Make Homemade Whoopie Pies
By Shelly Hill
T
he making of Whoopie Pies has been a Pennsylvania tradition for many years and is prevalent in the Amish and Mennonite communities. If you have never tried a homemade Whoopie Pie, you are really missing out. What is a Whoopie Pie, you might ask? Basically, it is two round mounds of chocolate cake. Sandwiched in between those cakes is some delicious creamy vanilla frosting. (There are healthier versions of these out there.)
Chocolate Whoopie Pies 2 cups all-purpose flour 1/2 cup powdered cocoa 1/2 teaspoon table salt 1/2 teaspoon baking powder 1/4 teaspoon baking soda 1/2 lb. butter, softened (divided) 1 cup granulated sugar 1 egg 2 teaspoons vanilla extract (divided) 3/4 cup cold milk 1/2 cup confectioner’s sugar 1 cup marshmallow creme
Directions
Preheat oven to 350 degrees. In a large bowl, combine the flour, cocoa powder, salt, baking powder and baking soda; set aside. In another large bowl, combine the softened 1/4 pound of butter and granulated sugar. Using an electric mixer, beat until smooth and creamy. Stir in the 1 teaspoon vanilla extract; beat for an additional 30 seconds. Stir in the flour mixture and beat again until all ingredients are combined. Drop by large rounded tablespoons onto an ungreased baking sheet, about 4” apart. Using a spoon, spread each mound of batter to form a circle, approximately 2 1/2” in diameter. Bake in the oven for approximately 10 minutes or until the mini cakes spring back when touched.
While your mini cakes are baking, in a large bowl beat the remaining 1/4 pound of butter, 1 teaspoon of vanilla extract and confectioner’s sugar lasting pain relief through postural alignment until smooth and creamy. Beat in the marshmallow creme until the filling is light and fluffy.
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Once your mini cakes have cooled, spread the filling on half the cakes and then top with an unfilled half. (like a sandwich cookie.) Store your homemade treats in an airtight canister. Shelly Hill has been working from home in Direct Sales since 1989 and is a Manager with Tupperware. Shelly enjoys cooking
and baking for her friends and family, especially traditional Pennsylvania recipes. You can visit Shelly online at http://www. workathomebusinessoptions.com or at Shakin ‘N Bakin Blog at http://wahmshelly.blogspot.com for additional free recipes.
The Best Whoopie Pie Discovered By Peter Ettenborough
OMG Wow! I’m not a huge dessert or sweets person but on occasion I do let my calorie defenses down once in a while to indulge. Whoopie is an understatement when it comes to these little pies. While walking our dog one day, my wife asked if I’d ever tried the coffee in at this cool little bakery off the beaten path. It’s located on Washington Street, a quiet little side street in a the quaint little New England town of Newburyport, known more for its maritime history and historic Bed & Breakfasts. Who would have thought it would be home to the best Whoopie Pies, too? My reply was, “Let’s give it a try,” and to my surprise I recognized the Whoopie Pies or at least I thought I did. Let me explain... I was at a party where these delightful little beauties had been served as a desert. My belief was that the host had created the dessert in her kitchen and it was from some well-protected family recipe. Who was I to question the host if she made them herself? I just assumed she did. I had Whoopie Pie on the brain for days after first tasting them and could not get over how good they were and begged my wife to try to get the recipe. When I spotted this familiar looking Whoopie at Chococoa weeks later, I had to confirm if this was in fact the Incredible Whoopie that blew my taste buds away. I ordered a coffee with a three pack of Whoopies and when I bit into the Whoopie it was almost like I had discovered a buried chest of gold. I had discovered the source of the Best Whoopie Pie I had ever eaten. So now the secret is out and even better, you don’t need the recipe! Finally the home of the Best Whoopie Pie can be shared with the world! To make some Whoopie of your own and decide for yourself just [http://www.thegoodstuffreview. com] to find the location and be sure to let me know what you think after your first bite! Peter Etty To find more good stuff [http://www.thegoodstuffreview.com].
HEALTH
Diatomaceous Earth: A Natural Alternative to Bed Bug Spray By Kris A Wenzel
D
iatomaceous earth is nature’s super bed bug killer; in many ways it is better than other spray products. As anyone who has been troubled with these pests knows, once they make themselves at home in your bedroom, they are hard to eradicate. However, if you include diatomaceous earth as part of your regimen, your chances to wipe them out for good dramatically improve.
What is Diatomaceous Earth?
Diatomaceous earth is a naturally occurring substance. It is actually the fossilize remains of algae or diatoms. It is ground into a very fine powder and not harmful to humans. In fact, many
humans do eat the stuff (food-grade only), but never would sniff it, just like you wouldn’t sniff sand or dirt!
to your mattress and box spring and be comforted knowing that you aren’t spraying synthetic and potentially toxic chemicals on your bed.
To bedbugs, diatomaceous earth is the scourge. It is deadly. The powder penetrates the bedbugs’ waxy coating leaving them vulnerable to dehydration and bacteria. Upon contacting the stuff, the bed bugs just dry up. There is no toxic chemicals to apply or a foul odor to deal with.
You can either sprinkle a small amount of the powder in areas where the bugs live and will walk or use a powder applicator. The applicator is your best bet. It will make it much easier to get the powder where you want it while avoiding getting it on everything!
This makes diatomaceous earth ideal for eliminating them from your bedroom. You can directly apply the powder
Bed Bug Killer Strategy
H a i r ∙ S k i n ∙ n at u r a l n a i l S
Though diatomaceous earth can be the main killer in your arsenal, it isn’t the only think you need to do to eliminate these pests from your home. Below are key steps you should take: 1. Remove clutter from your home. They like clutter and hide in it. 2. Vacuum you home and floor. Pay close attention to small cracks and crevices. Use an attachment to suck bugs out of these areas. 3. Remove all you bedding and clean in hot water. The hotter the water the better. Hot water will kill the bedbugs. Once your bedding is clean, store it in a tightly sealed garbage back while you continue your cleaning. 4. Remove your box springs and mattress from the bed frame. 5. Take apart the bed frame and check for them where the pieces join together. Vacuum and clean the frame. 6. Apply diatomaceous earth to your bed springs and mattress. Be sure to apply the powder to the seams. 7. Optional: Encase your mattress and box spring in a bedbug proof cover. 8. Reassemble your bed frame and mattress. 9. Sprinkle some diatomaceous earth on the floor of each bed frame post. This way the bugs will have to crawl through their death to get you! Diatomaceous earth is a very effective means to kill bed bugs. If you suffer from an infestation, you should seriously consider using this material. Not only does it do a superb job of killing bugs, it is also natural and non-toxic. This makes it very safe to use where other bed bug sprays wouldn’t be recommended. Visit Bed Bug Spray Guide at http://www.bedbugsprayguide.com for bed bug spray reviews and to learn about other products you can use to remove and prevent bed bugs from infesting your home.
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DEC/JAN 2O14 9
HOLIDAY
O
ne of the first things that can benefit you around the holidays and all year round is to surround yourself with people who accept and like you and your spirit. If, however, the people you will be spending the holidays with are not so accepting, then I encourage you to saturate yourself with those who do accept you prior to your holiday events or travels. Fit these accepting people into your schedule. Whether this means having a dinner date with them prior to you traveling or before the event or maybe it’s to stay in contact with them via phone, email, or texting while you or they are away, do it. It’s important to stay in connection with those you know validate your essential self, your spirit. Next, be as prepared as possible for what you might face during the holidays. One way to do this is to scope the place out! Know what you’re getting into. Be prepared and take responsibility. Is this going to be a safe environment? Some situations (like families) are ones you have experienced often so that you understand the dynamics enough to know what to expect. Some situations are new so you do your best to get a sense of what the occasion will be like. For instance, when you’re invited to a neighborhood party or a work party for the first time, it will be a new experience. Gather some general information; ask others who have been there what the parties are usually like. For example, you may find out the work party is very formal and everyone will be very well-behaved. Or you’ll discover that the neighborhood party is a drinking and adults only party where you hear that many wake-up with bad hangovers. If you are a newly recovering alcoholic, you may not want to attend the neighborhood party, or you may want to bring some non-alcohol beer. Lastly, dress for the occasion! If you are going somewhere that feels very safe and accepting, then by all means, go for it! Wear your best and most colorful outfit or dress drab and comfy, whatever matches your style. If there is some risk or if it is unsafe for your spirit, then wear your protective gear! Don’t let it all hang-out. It is your job to protect yourself and stay alert.
Protect & Renew Your Spirit During The Holiday Season! By Deborah Day
Resume means to return to or begin again after interruption; to take back to oneself. It’s similar to the previous two, but may bring up other aspects to address. Reaffirm. Affirm means to assert as valid or confirmed. Assert or confirm something of importance within yourself. Is it your creative side? Replenish means to fill with inspiration or power; to fill or build up again. Be purposeful about participating in activities that inspire and empower you!
The holiday season is a wonderful time to renew your spirit. It is so easy to get caught up in all the hustle and bustle of the season that you can burn yourself out. A general definition of renew is to make new or as if new again. My encouragement is to follow the Five “R’s”: restore, revive, resume, reaffirm and replenish. While each of these are very closely linked, each offers a different dimension.
With a little attention to your needs, you can protect and renew your spirits during this holiday season. It is within your reach to watch over your attentions and activities and make sure you are taking care of your needs. Experiencing holiday cheer is a wonderful thing to do this time of the year. The more supported you feel the better chance you will have at creating a fulfilling and enjoyable holiday season!
Restore means to make new or as if new again; to bring back to or put back into a former or original state. Think of any qualities you may need to bring back to the forefront of your life. Maybe your partner didn’t like you spending time with other people and so you squelched that social part of you. Part of your restoration may be getting back to socializing and having people over for get-togethers.
Deborah has been in the mental health field for over two decades and has recently published her first book, “Be Happy Now! Become The Active Director of Your Life.” Deborah strives to help her readers and clients achieve their highest good and live a full and complete life. She emphasizes that we each have a choice in how we respond to life and what it brings our way. Taking responsibility for one’s thoughts, actions and feelings is imperative to taking active control of your life. Be your best self now!
Revive means to become active or flourishing again; to restore to consciousness or life. What parts of your essential self might need to be revived? Are you creative and artistic but have tucked that part of you away? Did you get caught up in the structure of daily life and all its demands and forgot your adventurous, spontaneous sides?
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Find out more at http://www.behappynow-deborahday.com and http://www.deborahdayma.com
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s we end one year and start another one, I don’t necessarily hear people saying, “I am overwhelmed,” but I can see it in their faces and body language.
Some of the indications of feeling overwhelmed may be: • • • •
Lack of ability to focus Constant multi-tasking Lack of restful sleep An underlying feeling of anxiety and possibly dread
• • • •
Unconscious snacking Weight gain/weight loss An inability to be in the moment and the list goes on...
HEATLH
ARE YOU OVERWHELMED?
Your life does not have to be at the mercy of your fears but you do need to identify your fears, process them and let them go. And the only way to do that is to be alone with yourself and take inventory of what is making you feel overwhelmed.
You are the only one who can change your response to life! Life if meant to be enjoyed, not managed!
People tell me all the time they are stressed out, and they are wearing it like a badge of courage, in effect saying, “Look at me, look at what I can handle.” The truth is they aren’t handling the stress. The stress is handling them and it is beating them up! All of this stems from an underlying feeling of fear and not feeling up to the challenges life is presenting. And, most of us, instead of taking time to stop for a moment, run faster and faster, trying to figure out what to do next, increasing the anxiety. When life feels overwhelming, one more new direction may not be what will help! Instead, consider how life might be simpler if in your moment of anguish, you did nothing. What if you stopped, sat in your chair and held on for life and resisted all temptations to solve the problem, and released the idea that there “is” a problem. And that perhaps everything on your “to do” list, doesn’t necessarily “have” to be done. What if life is really unfolding for you and you are missing the unfolding because you are so busy trying to control it?
Why not let go of the idea that you have too much to handle! Perhaps instead you are at a beautiful turning point in your life, and you can release the idea that you have to handle everything. To not react, allowing the moment of anxiety to pass, breathe deeply and say, what am I really afraid of? What is driving me in this unrelenting way, making me think I have to control everything?
What would “really” happen if I just let go for awhile? DEC/JAN 2O14 11
Because of the growing evidence of research supporting its benefits, consumer interest in probiotics products and supplements continues to rise.
WELLNESS
Probiotics Offer More than Digestive Health Support
Unknown to many, probiotics offer health benefits that go beyond the scope of supporting digestive health. Recent investigations show that specific strains of probiotics may be used to treat specific conditions. Here’s a list of benefits that have well-documented scientific support:
Role of Probiotics In Overall Body Care By Kevin A
P
robiotics were first introduced to Americans in 2003 as a functional ingredient in dairy products, breakfast cereals and snacks. Although Americans were initially skeptical about ingesting live bacteria, the benefits far superseded any reservations, causing probiotics sales to quickly grow. In 2008, the probiotics sector was valued at over $1.5 billion-a significant growth of 160 percent, according to DataMonitor, a global business information provider. Most people taking a probiotic supplement/drink do so for the sole purpose of supporting digestive health. Probiotics increase the colonization of beneficial bacteria in the intestines and limit the proliferation of pathogenic or disease-causing bacteria. An optimal intestinal microflora is believed not only to enhance digestion, but promote general health and boost immunity as well.
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• A well-balanced intestinal microflora may help to regulate healthy cholesterol levels. • Probiotics, as part of a regular healthy diet, may help to support the immune system and mitigate illnesses. Probiotics may stimulate certain immune cells. This could help prevent stomach and respiratory infections in children as well as skin infections. • The use of probiotics in uro-vaginal infections is well-supported by clinical trials and research. • Probiotics may be used to promote oral health preventing tooth decay, particularly in children. Although this concept is relatively new, scientific support indicates probiotics therapy may hold a future in oral health. • Probiotics may also be prescribed to treat conditions that have baffled conventional science, such as Crohn’s disease, irritable bowel syndrome (IBS), lactose intolerance, certain allergies and skin infections.
Combination of Probiotics with Other Ingredients
Products that contain probiotics and a combination of other ingredients are gaining popularity since they offer wider benefits for health.
Probiotics with Prebiotics
The synbiotic combination of probiotics with prebiotics proliferates the growth of healthy microflora. Prebiotics are insoluble fiber, such as Fructooligosaccharides (FOS) and inulin, which reach the colon in a fairly undigested state. It is in the colon that probiotics feed on prebiotics through a fermentation process that takes place in the colon. During this process, by-products called short-term fatty acids (SFA) are produced. SFAs help to maintain
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vital functions of the body and produce certain B vitamins.
Probiotics with Enzymes
Probiotics can be combined with enzymes that help break down food substances into simpler forms to enhance nutrient digestion. Although there is some debate over probiotics and enzymes should be taken together and it presents some challenges in manufacturing as well, there is still scope for a probiotics and enzymes product that has been well-formulated and manufactured using advanced technology.
Probiotics with Multi-Vitamins
Combining probiotics with a multi-vitamin is popular but poses challenges in manufacturing due to the sensitive nature of probiotics. Probiotics are sensitive to light, moisture, heat, oxygen.
How Probiotics Manufacturers Can Provide Retailers with Reliable Probiotics Supplements
are beneficial to health. Probiotic formulators must be well-versed in probiotic strains and the use of appropriate strains for the desired condition-specific functions. Slight variation in the genetic profile of strains could produce undesirable results. To make sure you are receiving the correct strain in your product, probiotic retailers may want their contract manufacturers to use branded probiotics. While branded probiotics tend to be more consistently reliable, quality supplement manufacturers who have a competent research team and stringent quality control checks at every level can also provide reliable strains and count.
Product Labels
Manufacturers should print clear instructions for use on the label. Some bacteria do not survive the acidic environment in the stomach or should not be eaten with hot (temperature) food. Product labels should also identify the genus, species and strain of the probiotics along with expiration date.
The biggest challenge that probiotics manufacturers face is keeping the bacteria alive during the blending process while ensuring stability during shelf life. When combined with other ingredients that are equally sensitive, such as enzymes, extreme care should be taken to ensure that the manufacturing and packaging process take place in a dry environment. Any moisture may activate the enzymes and destroy the probiotics.
Customize Your Own Probiotic Formula!
Microencapsulation
Our GMP-certified facilities assure you of stringent manufacturing controls. We also provide in-house service options that no other probiotic manufacturer can provide you with such as product label and design, graphic design, storage and customer fulfillment services. If you’re ready with your requirements, you may submit a free quote request to us now or call (800) 494-6154 to speak with one of our product advisors.
Microencapsulation is a fairly recent technology that ensures the survival of probiotics during manufacturing and storage by surrounding it with an outer coating. Microencapsulating protects probiotics from environmental contamination and prevents accidental mixing of probiotics with other ingredients in the formula that may compromise its stability.
Ensuring the Right Strain and Count
The health-conferring benefits of probiotics are strain-specific. Different strains have specific functions in the body and not all strains
A leading probiotics manufacturer like Nutricap Labs can provide you with a probiotic supplement that has the exact genus, strain and count. Our product advisors will work with you to create your own customized probiotics formula that meets the needs of your customers and can help you quickly establish yourself as a trusted brand in the marketplace.
Nutricap Labs is a vitamin and probiotics manufacturer. We primarily manufacture nutritional tablets, capsules, powders, liquids and creams, but we also offer label and packaging design services and order fulfillment services to our customers.
15 Things to Do For the Holidays by Terri Test
L
ooking for something fun to do for the holidays? Sometimes our focus is on looking for the next big event or something new that we have never done before. When it comes right down to it, that something new may actually be right under your own eyes. You just aren’t looking close enough. All you have to do is slow down, focus, and take a closer look around you. You could be driving past the next great event every day and not even realize it. Sometimes simple activities can be the most memorable ones. Celebrate the holidays this year by joining in on some of your own local communities’ events.
1. Go Ice Skating There are at least three indoor/outdoor rinks within Sacramento and surrounding towns.
2. Visit Historical Downtowns Old Sacramento, Historic Folsom, Old Placerville, Jackson, and Nevada City are just a few of the places you can visit. You can shop and enjoy all the unique charm that each brings with their Christmas lights and decorations.
3. Spend an Evening at the Theater So many theaters have Christmas themed productions this time of year. Check out the scheduled productions of your local theaters. Don’t forget also to check with your local high schools, colleges, and churches for their productions too.
4. Christmas Concerts
Not only does the local symphony usually put on a special holiday
concert, but a lot of high schools, colleges, and local churches do too. Read the bill boards in your neighborhood; ask your neighbor what events are taking place at their church or child’s school.
5. Community Center Events Many local community centers hold special holiday events—everything from concerts, to craft fairs, to classes to create holiday gifts.
6. Take a Drive to the Snow Spend part of a day off driving a few miles out of town to the snow. Go sledding, build a snowman, or have an old fashioned snow ball fight.
7. Donate to Those Less Fortunate Go shopping for a new toy, buy a few extra food items, or donate your services to a local charity. If you have kids, this is a great way to teach them the gift of giving.
8. Visit a Local Museum
11. Visit Fairytale Town During the holidays it’s all decorated up. Load the car with your kids, your grand kids, or even the neighbor’s kids. Spend a few evening hours running around with the kids. Check the schedule for holiday hours.
12. Go Christmas Tree Shopping If you usually put up an artificial tree, do something different this year. There are many local Christmas tree lots that need support. You can even drive a few miles out of town and visit a tree farm and pick and cut your own fresh tree.
13. Spend Some Time with Someone Pick someone who has little or no family and spend a few hours with them—maybe a family member who lives on their own or in a senior home or maybe even the neighbor down the street. You could also donate some time to a senior home or a children’s home and offer to help
with an event they may be having. The holidays are especially a lonely time for some people.
HOLIDAY
As a Certified Holistic Health Coach, Terri Test works one-on-one with clients to support their unique wellness goals. Call her at (916) 798-0233 or visit her website to learn about her coaching programs. www.balanceachieved.com
14. Have a Marshmallow Roast Build a small fire in your backyard bbq or light a few candles and place them in a safe place. Gather some long sticks from the yard and enjoy some roasted marshmallows. (And don’t forget the graham crackers and chocolate!)
15. De-Stress Stop by your favorite local coffee shop and indulge in a cup of your favorite seasonal hot beverage. Take some time to gather your thoughts, read a book, or people watch. Whatever helps you to relax and unwind. Do something different this year. Slow down, look around, and start focusing on being a part of your community. After all, the next best event may actually take place right next door.
A lot of the local museums have special shows and prices during the holidays. Check their schedules for special events.
9. View Bright Lights Choose a local neighborhood and drive around looking at all the Christmas lights and decorations. Fill a thermos with hot chocolate and it will be a night for the kids to always remember.
10. Craft a Gift Check with local craft stores, community centers, churches, and the Learning Exchange. You could learn how to cook or create a unique gift for someone.
DEC/JAN 2O14 13
October is Breast Cancer Awareness Month
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For information on Making Strides Present this certificate to receive your FREE evaluation. Against Breast Cancer go to http:// (90 minute session with analysis and full routine - a $200 value!) makingstrides.acsevents.org or call (800) 227-2345. To find out how you can become To schedule your appointment please call (916) 467-7764 involved in the Society’s mission of or go to www.symmetryforhealth.com to register online creating a world with more birthdays, to access the latest cancer information and Folsom Health and Wellness Center learn more about free patient services call 2575 E. Bidwell St., Ste. 260 Folsom, CA 95630 (800) 227-2345 or visit cancer.org. Email us for more information about our services
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Three locations: Roseville ∙ Sacramento ∙ Gold River
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Here are some tips to help you have seasonal success:
• Eat a healthy meal before parties. • Make smart choices (most hosts will have a veggie or fruit tray along with the other sweets). • Limit alcohol intake. Avoid sugary mixers and stick to red wine. Drink water between beverages. • Move away from the table when you’re done. • Keep healthy snacks like fruit and trail mix in your car, purse, or desk. • Move away from the table when you’re done.
Keep Your Activity Schedule
Whether you’ve committed to one day a week for exercise or more, STICK TO IT. No matter how warm your bed is, GET OUT OF IT. No matter what else you have to do, get your work-outs in! Naturally we’ll all eat a little more unhealthy calories than other times of the year. However, it’s a double whammy of more calories coupled with less activity that leads to large amounts of unhealthy fat gain.
Healthy Gift Ideas
• Candles • Gift Certificates to Local Businesses • Jewelry • Homemade Ornaments • Potpourri • Charitable Donations • Magazine Subscriptions (Support you local Roller Derby Team the Sac City Rollers by buying your magazines at http:// my.fundraising.com/Sac_City_ Rollers#.Upaug8RDuSp)
Give the Gift of Activity
• Race Registration • Personal Training Gift Certificates • Ski Lift Tickets • Gym Memberships • Sporting Equipment: Runner, Golfer, Skier, Swimmer, etc.
Sustainable Gifts
Avoid mall madness and follow these easy guidelines for a gift that will continue to give long after the wrapping paper has been recycled.
Wrap Things Up
Improve on your grandmother’s funny pages wrapping paper idea by making use of that stack of magazines you’ve been hoarding. From high-fashion to food, beautiful images abound in magazines. Personalize your gifts by choosing appropriate pages from news, sports, or fashion periodicals. Even better, use natural fragrance inserts to really make your gifts stand out.
Support Local Farms
Community supported agriculture (CSA) programs are a great way to buy local, seasonal food directly from a farmer. Surprise the chef on your list with a share to a CSA farm, and you’ll be giving two gifts: a weekly assortment of seasonal fruits and veggies, and support to local farmers.
FITNESS
t’s easy to get tempted at holiday parties and think “just this once…”. The problem comes when it’s our fifth party of the season! It’s no secret why the average American is said to gain over 5 lbs. during the holidays. Read on for ways to keep you and your loved ones out of running for the Santa suit next year.
Healthy Holiday Treats
Pumpkin Spice Mini-Muffins (makes 24 muffins) 1 cup vanilla almond milk 1/2 cup unsweetened applesauce 2 c pumpkin 1 egg 1/2 cup honey 1/2 teaspoon vanilla extract 1 tbsp coconut oil (or oil of choice) 1-1/2 cups oatmeal (blended into oat powder) 1-1/2 cups flour of choice (whole wheat, quinoa, gluten free, etc) 1 teaspoon baking soda 1 teaspoon baking powder 1/2 teaspoon sea salt 1tbsp pumpkin spice seasoning 1 tbsp cinnamon 1 tsp all spice 1 tsp nutmeg 1c baking walnuts 1c raisins Preheat oven to 375 degrees F (190 degrees C). Grease muffin cups or use paper muffin liners. In a large bowl, mix together applesauce, egg, honey, and vanilla. Sift together whole wheat flour, oat powder, baking soda, baking powder, and salt. Fold in fruit and nuts. Scoop into muffin cups. Bake in preheated oven for 15 to 20 minutes, or toothpick can be removed clean.
MadDogs Snowy Holiday Trail Mix
(Makes four ¼ cup servings) 1 cup almonds 1 cup cashews 1 cup dried cherries 1 cup dried apricot pieces 1 cup dried unsweetened coconut Mix everything except coconut. Add coconut and shake gently for on top for snow.
Holiday Granola
(Makes eight ¼ cup servings) 2 cups toasted oats 3 tablespoons oat flour (Optionalleave out for a crunchier texture-You can make your own by grinding oats
How to Have A Healthy Holiday Season
By “Mad Dog Megan” (Megan White), Fitness Trainer in a blender *.) 1/4 tsp salt 1/4 tsp baking soda 1/2 tsp pure vanilla extract ¼ cup maple syrup 2 tablespoon brown sugar 1 tablespoon coconut oil + 1 teaspoon coconut oil ¾ cup cranberry juice 1 cup dried cranberries 1 cup cashew pieces Combine coconut oil and oats. Lay oats out in a single layer on baking sheet. Toast until brown, stirring occasionally Preheat oven to 350 F. Combine dry ingredients, then mix in wet. Transfer to a baking dish (lined with parchment paper), and cook for around 15-20 minutes, mixing every 5-10 minutes. The Holiday season is time for family, good friends, and to make great memories. Follow my Healthy Holiday Tips and you won’t be wearing your Holiday Cheer all year round.
DEC/JAN 2O14 15
BUSINESS PROFILE
P20 Hot Pilates & Fitness Brings Hot Pilates & More to Sacramento You’ve heard of hot yoga but have you heard of Hot Pilates? Hot Pilates is unlike any workout that most have experienced. It implements Pilates breathing, and core-based Pilates exercises in a much higher intensity format than the traditional Pilates classes that you may be used to. To amp up the intensity just a little more, your workout is done in a room heated to 95 degrees with 40% humidity. You can find Hot Pilates at P2O Hot Pilates & Fitness, located at 2012 P Street in midtown Sacramento. The studio is owned by Lindy Hobbs and Danny Castillo. You may have heard of Danny before, UFC Athlete and member of Urijah Faber’s Team Alpha Male. The studio is just six months young and proud to have built a 100+ member base primarily from word of mouth and social media. They have also had a morning feature on Good
Day Sacramento and P2O Wellness Consultant Chaun Williams has had a cooking segment on KCRA Morning News. “I believe our success comes from authenticity. Danny and I are both extremely passionate about our studio, our classes, and our members. We created something that we love. Our other instructors all feel the same way. We really feel like a family. Right now, over 50 members are training together for the Shamrock Run coming up in March.” The studio members get together to watch Danny’s UFC fights on television and group holiday parties are to be expected.
To Lindy and Danny, being involved in the community is especially important. “We love being in midtown, and we plan on being here for a long time.” Lindy commented, noting that since opening, they’ve already been able to find different ways to be involved in the local community. We specialize in: P2O Fitness offers Fitness Challenges regularly, Inferno Hot Pilates® Kettle Combat® Wellness Consultations, TRX® Zumba® Nutrition Workshops and Hot Hula® and more!! has an in-house Massage Therapist. The membership is set up so you can go to any classes you want. The workouts will fit what you need – Inferno Hot Pilates®, Kettle Combat® Kettlebells, TRX®, TRX Rip®, Bikini Butt class, Zumba®, Yoga, Guided Meditations and more. “We strive to create an environment that is different than any other in Sacramento,” Danny said. “You should be able to get all of your fitness, nutrition and wellness needs in one place and not pay hefty individual membership fees to your yoga studio, your
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fitness studio and your meditation center. We offer a large number of diverse classes and are available to our members as much or as little as they desire. They know we are always available for feedback or to help them reach their fitness goals any way we can.” Kettle Combat® is a class that was created by Danny and is a fusion of Aerobic, Anaerobic, Strength, Balance & Plyometrics. His class, as are all classes at P2O, are designed for all levels. They promise that the fitness newbie and the professional athlete alike will both get an awesome workout in the same class. When you work out at P2O, every exercise has a modification. So if you can’t complete an exercise, there is a modification that you CAN complete. This will build up your strength and confidence and before long, you’ll be doing advanced work. Want to try it? Introductory specials are always available at $7 for 7 days or $30 for 30 days. Monthly memberships start at $79/month. Check out their site and take advantage of their introductory offer, located on the website at www. hotpilatessacramento.com.
Testimonials
“… so impressed with the instructors and the welcoming environment... I love the studio…The hot Pilates classes are amazing, very fun and you just feel leaner right after the class. Lindy and Robyn are both super great instructors. They are both kind but they work you out! Last night my niece and I took the Kettle Bell class from Danny Castillo and had a blast. I am sore… he plays good music, is fun and the other students were nice and inspiring. This is my new favorite fitness studio - 5 stars! It is great to see really kind and fit people create a studio with the perfect vibe and fitness expertise.” – Anna D. “It doesn’t get easier, you just get better after every class you take at P2O. There’s a variety of classes offered such as Inferno Hot Pilates, Kettle Combat, Kettlebells, TRX Strength Training, Bikini butt, All Abs, Zumba, Stretch and Hot Hula Fitness. I have taken them all except Kettle Combat and TRX but they are next to tackle on my list. All of the instructors are very positive, nice, encouraging and motivating. I love the new and clean studio that they provide to their students.” – Kristina D.
It’s evident that you and your husband are working on lessons that you really need to learn from each other... Or you’re doomed to simply repeat the same cycles in other relationships or situations. You two were intuitively drawn to each other primarily to learn lessons you need. All of the “good stuff” that brings us into relationships isn’t the real, deep reason you two are “meant to be”!
Viewpoint Inspired Dear Mitch, I’ve been in a co-dependent, healthy relationship for nearly 8 years. We met when we were 22, married and were sure we’d spend the rest of our lives together. There was always a conflict between being in a relationship and maintaining individuality for him. For me, I kept feeling more and more isolated, believing if I could just please him, things would get better. We tried weekends together, date nights even a couples’ retreat. Because I love him, I give of myself a lot, even in hurtful situations, with the hope that something would get resolved. Neither of us wants a divorce, but he now accepted a job where he travels a lot. He says he loves his time away, and his time alone. I just hate this endless feeling of isolation. He never yells or is abusive Mitch, and we actually can talk about things. But we never resolve anything. He refuses to go to a therapist. He says we’re not messed up. Am I an idiot, Mitch? I feel like I’m chasing his love that is only really present fleetingly, occasionally. Thank you, Boxed In Love
~~~~~~~~
Hey Boxed In, No you’re not an Idiot for your experience! Sadly, our society has become disconnected from true Archetypes (icons of human types, and of life). We’re constantly bombarded with media images that are intended to entertain, make us ask questions, and either just enjoy or look deeper. As a culture, we tend to “buy in” to media archetypal depictions as if they’re some sort of gospel truth! By the way, you CAN be an Idiot. It’s just that loving someone even when it’s not 100% rewarding but utterly challenging, frustrating and degrading, is NOT necessarily “stupid”, or a sign of weakness! So what DOES your experience “mean”?
It’s a blessing that you two talk. However, the same ongoing conversation without any resolution is maddening. What are the points at which the conversation breaks down? Are there specific subjects that run aground? Is it when you move from cerebral conversation toward emotions and feelings?
RELATIONSHIPS
I’m not advising you as to whether or not you should stay in this marriage the rest of your life. What I am saying is you’re best off if you choose to identify what you’re to learn about yourself in the relationship before you move on.
The points where the conversation stops moving toward resolution of the issues is one of your lessons. Why are you drawn to someone where that dynamic happens? People are generally afraid to look at themselves because they don’t want to “acknowledge they’re broken (wrong or bad)”. The reality is, looking at yourself is NOT about seeing where you’re broken. It’s about lovingly accepting the fact that you are human, you have areas to learn and grow, and it’s OK to be human. What do you intuitively know about your intimacy? You see, your partner mirrors a reality within you that you’re asking to see. Again, this ISN’T that you’re “wrong”! It’s that you’re learning about an aspect of human existence. I would suggest in this situation that you and your partner are not matching in some area that one or both of you aren’t aware affects intimacy. Perhaps a positive characteristic has a negative affect on one of you and your availability for intimacy. Note that I said, “one of you”. We often feel that the partner whose actions appear to be “the problem” is the one with “an issue”. Every behavior has a function, even if it’s dysfunctional in another area. I’d recommend you individually start taking inventory of your values, and of what you need from your partner in different aspects of your relationship – love, cohabitation, co-parenting, family relations, financial partnership, and sex. I guarantee there are characteristics or dynamics that are functional and positive in one area for one or both of you which negatively impacts intimacy for one or both of you. You may one day have to quit the relationship, but never ever give up on the lesson. Namaste’ Mitch Mitch Darnell, MS, OSM, CRC Twitter: @InspiredMD Certified Relationship Coach 916.247.1655
www.ForeverInspired.net DEC/JAN 2O14 17
COVER STORY
A WorkOut Like NO OTHER By Dr. Donna, Editor
finding one that is realistic for you to stick with. For example, the shake that you drink once or twice a day along with sensible eating to lose 10 lbs in a few months… you have to ask yourself some questions: 1) Do I really want to drink that every single day for the next few months, let alone the rest of my life? 2) Do I know what sensible eating is? 3) Do I have the self-discipline to make myself do it? 4) And more importantly, is losing 10 lbs. really what my goal is? Dr. D: I think most people these days wouldn’t mind losing 10 lbs…. MDM: That’s what they think. Losing 10 pounds doesn’t always mean what you think it means. You could be losing a significant amount of muscle and water weight. Pounds don’t necessarily mean unhealthy fat or that you’re improving your fitness level. I think most people want to be healthier, but have been tricked into quantifying that concept into pounds, which can be misleading. Dr. D: Who is your program for?
re you looking forward to your A next workout and fulfilling your fitness goals? If not, it may be because
you don’t have the right environment to work out. Check out Train Hard Or Go Home – it’s a paradigm changer for the current ideas about getting in shape. Here’s our recent interview with “MadDog” Meg, founder of the Train Hard Or Go Home fitness community. Dr. Donna (Dr. D): I’ve heard congratulations are in order – Congrats on the opening of your new studio. It’s located very close to your current one, right? The MadDog Meg (MDM): Thank You! Yes, we are very excited to be expanding. Just a mile away from our 56th and H location, we’re opening up more functional training space inside Salon Cuvee and Day Spa on 46th and H. We’re having a Grand Opening and FREE 2014 Kick-Off Fitness Camps from 9am - 1pm. Dr. D: Speaking of 2014, what do you recommend for people who want to reach their New Year’s fitness resolutions this year? MDM: That they stick to a program! Dr. D: Just any program? MDM: Well, pretty much. Most programs work for exactly what they say they’re going to do. The trick is
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MDM: From the couch potato to the marathon runner… anyone with a health or fitness goal who’s willing to work hard to achieve it. Dr. D: Train Hard Or Go Home doesn’t exactly sound like something the 50-year-old couch potato with a bad back would be able to keep up! MDM: Haha. Train Hard Or Go Home can sound intimidating. And I’m not going to lie; the workouts are designed for everyone to work to their limit. But that’s just it, no one has to work to anyone else’s limit, just their own. Train Hard Or Go Home refers to the attitude of those working out here, not their fitness level. I can honestly say it includes the 20-year-old Roller Derby Player, the 70+-year-old walker, the 40-year-old soccer mom, the couch potato, recreational athlete, and weekend warrior. They all work out together in the same room during the same hour, have a great time and all are glad they did it, and glad it’s over. Dr. D: Okay...Okay, so anyone can do it, but what makes your program different from every other 90-day challenge, pill, shake, supplement, and gadget? MDM: I don’t sell a gimmick, I’m selling a healthy lifestyle. Everything I tell you to do, you can (and should) do on your own. What I provide is the structure, accountability, and motivation
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to do it. My goal isn’t to make you rely on my program for the rest of your life; my goal is to teach you how to reach and maintain your fitness goals. Dr. D: How long do you recommend clients stay with you? MDM: My whole program is centered on 5 Healthy Habits EVERYONE needs to incorporate to achieve their health and fitness goals: 1) Eating 3 Meals and 2 Snacks Daily 2) Eating 3 servings of fruit and 5 servings of vegetables each day 3) Sleeping 7-8 hours each night 4) Sticking to your workout schedule (whether you commit to 2 or 6 days, stick with it). 5) Staying hydrated. (Drinking 80100 ounces water each day plus electrolytes) Ideally clients should spend a month incorporating each habit into their lifestyle. And we have a way of motivating clients to incorporate each habit, commonly referred to as BURPEES. Don’t get me wrong, several of my clients have been with me for years, and others come and go. Some people like the professional program design and community feel, and others take the information and motivate themselves to stick to it. Dr. D: What’s a Burpee? MDM: Well Dr. D, you’ll have to come to the studio sometime to find out. Dr. D: You claim a “workout like no other.” What can people expect from one of your workouts? MDM: You never know what to expect. That’s the beauty of it. I guarantee all my clients a safe, balanced, functional workout. You’ll find a ton of body weight exercises, along with non-traditional weight bearing exercises using kettle bells, ropes, medicine balls, etc. Participants can expect to be pushed to their limit, and are guaranteed to feel better when they leave than when they showed up. Dr. D: Oh! And just one more thing... please tell me how you got the name
MadDog? MDM: Quite a few years back I was training Aaron Park from Park Family Insurance and his wife Jodie from 109.1, The Fish. I had given them a particularly rough workout, and I just needed one more set from Aaron. From his back on the floor, he yelled out, “You ain’t nothing but a MadDog”— and it just kind of stuck.
What clients are saying... “Megan makes the class fun and pushes you to work to your full potential. You meet great people also!” Beth G, Lost 14 lbs, 8% Body Fat “Once the routine and habit was set, I felt amazing! Plus the compliments that I was receiving were wonderful.” Abe S., Lost 13 lbs, 4.5% Body Fat “What I like about camp is the camaraderie of everyone regardless of their size or skill level” Joi, Lost 50 lbs, 16% Body Fat Read their whole stories at www.TrainHardOrGoHome.com
DEC/JAN 2O14 19
SPORTS & FITNESS
Exercise in Style by Juli Swann
N
ow that you have made the decision to join a gym, this time you are going to get into the best shape you have ever been in your life.
Imagine you walk into the gym and everyone is working out hard and looking great. You want to fit in to this new environment. Maybe it’s time to purchase gym wear to go along with your new resolution. What could make you feel better than getting in the groove with fashionable clothing to inspire you to get with it and stick to it? Let’s explore the wonderful array of new gear that can make your workout a breeze. Great advancements have been made in creating materials that are light to wear and that can wick moisture that builds up while you are sculpting your new shape. Investing in the best wear you can afford will be your best buy. Purchasing the right wear can improve your fitness routine and enhance your workouts. You may think cotton is the best choice but it isn’t. Cotton tends to hold in moisture that gives you a heavy feeling. Synthetic fabrics are designed to be breathable – they keep the moisture away from the body. Look for garments with nylon, spandex or polyester. In the hot weather, these fabrics keep your body cool and in the cold weather, they keep you warm. Being comfortable will keep your spirits up and your mind on your fitness goals.
Tops and Bottoms
Choose tops and bottoms that allow a full range of motion. No part of the garment should cut into your skin. You may try compression types of wear that are moisture wicking and provide support for your back, stomach and legs. The advantage of these is that they will prevent chaffing caused from accelerated motion and moisture buildup.
Socks
Exercise socks protect the feet from moisture, chaffing and friction that come from the heel of the shoe. A quality sock should contain a woolblend. Once again buy the best you can afford; they’ll keep your feet happy while allowing you to whip your body into that bikini shape.
Sports Bras
There are many to choose from depending on your exercise routine. If you are on a high cardio fitness program you will want one with a compression feature that adapts to a high level of support. For a low impact fitness plan such as yoga or pilates, less compression or a lower level of support is needed. If you have questions, your local fitness sport dealer will measure your for the optimum fit for your body and fitness level.
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Exercise Shoes
Depending on your exercise program, there are many types and price ranges for workout shoes. The most important is the fit. You want them to feel comfortable from the start and not ease into them. There should be no areas that rub or tend to move up and down at the heel while walking. Always ask about the store’s return policy. The best way to know if you have the right shoes for you is to wear them during your workout. Make sure you can return them to the dealer for a betterfitting pair. This is your best chance of getting what you need. After your workout, it is wise to washout all your sports wear with a good detergent. Always avoid using a fabric softener because it can decrease the wicking abilities of the garment. So now you have your clothing ready to go. Grab your gym bag and a towel to wipe down the exercise machines before and after use. Pick up your IPOD and ear plugs and go for it! You are your own best advocate for getting into shape and before you know it, the inches will be melting away. You and your great fashion will be a beautiful staple in your gym. Bikini season, watch out – here you come! Juli Swann is a freelance writer with 20 years of exercise expertise.
By Damon Paveglio
A
s we all know, there’s a big difference between being alone and being lonely. Being alone can be pleasurable, and even necessary. It’s a chance to recharge the batteries, to take a step back and reevaluate one’s life, and to contemplate future actions. The mind and body seem to require a regular dose of some “alone time,” although just how much will depend on the individual temperament and social situation. Loneliness, however, is always a negative experience, an indication of psychological distress and social breakdown. And with loneliness on the rise in the United States, it’s increasingly becoming a public health issue, as scientists are discovering that loneliness can cause very real physical damage, even at the cellular and genetic level. Experts insist that loneliness must be seen as an interior, subjective experience, not an external, objective condition. In other words, it’s possible to be quite alone, even for long stretches of time, and still feel absolutely no pangs of loneliness. Some people thrive on silence and solitude. Conversely, it’s also possible to be surrounded by people and still be racked with the constant pain of abject loneliness. According to psychologist Frieda Fromm-Reichmann, loneliness may be defined as a lack of intimacy. And as those who are fortunate enough to have found it will attest, intimacy is nothing if not a highly subjective experience. We’ve always known that loneliness is psychologically damaging, but scientists are beginning to understand that loneliness is also physically damaging as well. Loneliness has already been linked to a wide array of bodily ailments. According to science
writer Judith Shulevitz, scientists “can now show that loneliness sends misleading hormonal signals, rejiggers the molecules on genes that govern behavior, and wrenches a slew of other systems out of whack. They have proved that long-lasting loneliness not only makes you sick; it can kill you. Emotional isolation is ranked as high a risk factor for mortality as smoking.” Fromm-Reichmann believed that loneliness lay at the heart of nearly all mental illness and that the lonely person was “just about the most terrifying spectacle in the world.” According to experts, a key part of feeling lonely is feeling rejected, which in turn causes stress and other harmful bodily reactions. Studies show that, during the AIDS epidemic, closeted gay men died significantly faster than openly gay men, because of the stress of living a doublelife. Lacking an adequate support system, they were forced to hide their suffering, and their immune systems deteriorated faster as a result. Who are the lonely? According to Shulevitz, they’re “the outsiders: not just the elderly, but also the poor, the bullied, the different. Women are lonelier than men (though unmarried men are lonelier than unmarried women). African Americans are lonelier than whites (though single African American women are less lonely than Hispanic and white women). The less educated are lonelier than the better educated. The unemployed and the retired are lonelier than the employed.” Studies suggest that loneliness is on the rise in the U.S. The UCLA Loneliness Scale indicates that one out of three American adults 45 and
“All the lonely people, where do they all come from.” – Eleanor Rigby, the Beatles.
over are chronically lonely (meaning they’ve been lonely for a long time). A decade earlier, only one out of five said that. As many as 30 percent of Americans don’t feel close to people at a given time. With baby-boomers reaching retirement age at a rate of 10,000 a day, the number of lonely Americans will surely spike. What can be done about this growing epidemic of loneliness? How can we cut down on medical expenditures associated with the treatment of loneliness-related medical conditions such as obesity and depression? One way is to support
FITNESS
An Epidemic of Loneliness
programs that provide resources for low-income families. Another way is to support human growth and development classes in elementary and secondary school, which teach important social skills such as reading faces and interpreting voices. Another way is to call up that friend you’ve been meaning to call for ages and invite him or her to coffee or a movie. With a little education and initiative, the growing epidemic of lonelinessrelated illness may be dramatically curtailed.
Get rid of the effects of past drugs and toxins
In researching the effects drugs and chemicals have on your wellbeing and spiritual health, L. Ron Hubbard made the revolutionary discovery that toxins lodge in the fatty tissues of the body and so can affect you even years after they’ve been assimilated.
• Think clearly • Be Yourself • Have more Energy • Buy and read
Clear Body, Clear Mind
by L. Ron Hubbard
and find out exactly how you can get a fresh new start on life! Contact the Bookstore,
916-319-5440 $14.95 free shipping
sacramento-contact@scientology.net
1007 6th St. Sacramento, CA 95814 DEC/JAN 2O14 21
HEALTH
Subscapularis – The Deep Trickster by Paul Brown
P
itching a ball, writing your name, playing tennis, skiing, using a shovel, typing on the keyboard, anything that brings the arm in front of the body engages with the subscapularis. This deep rotator cuff muscle is often overlooked as a source of shoulder, elbow, wrist and hand pain. But getting to know this tricky muscle can be a great help dealing with and eliminating your pain! You can see the subscapularis – it originates on the anterior surface of the scapula in the subscapular fossa, and inserts on the humerus bone. It’s action is to medially rotate, or internal rotation, of the shoulder joint. It also helps with adduction, or bringing the arm against the body. But as it is also a rotator cuff, it helps to stabilize the shoulder joint. When the subscapularis is tight, reaching over your head can be difficult or impossible. Rotating the arm outward can also be reduced and affected. A person who spends much of their day typing into a computer, or other repetitive job where the arms are held in front of the body for long periods of time, are likely to have some dysfunction, like trigger points or scarring or tearing, of the subscapularis. Pain can be sharp and felt in the shoulder, at the top of the shoulder, or deeper inside. There can also be numbness or tingling in the shoulder, down the arm, and into the hand and wrist, as the restrictions of the subscapularis can cause impingement of the brachial nerve. Fortunately, massage therapy can make a great difference by eliminating tightness, and restoring greater range of motion and freedom from pain. The subscapularis is best accessed with the client in sidelying position with the client’s arm in a relaxed posture. By placing one hand onto the ribs just inferior to the scapula, and then gently moving the shoulder and arm inferiorly over that hand, you can easily and comfortable access the subscapularis and effect muscle release. Results can be seen usually fairly quickly, with some improvement in shoulder function right away, usually between 1 and 5 treatments. For more information about this article contact Paul Brown at Spark Wellness Center • 717 K Street • Suite 200 Sacramento, CA 95814 • Phone (916) 534-8772 www.sacramentomassagecenter.com
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A
HEALTH
lzheimer’s disease represents a dismal future for older adults in this country. An Alzheimer’s diagnosis is the most devastating news that one can receive from a doctor as it relates to personal health or the healthy of a loved one. There are no drugs on the market that can cure Alzheimer’s. The diagnosis is an agonizing death sentence because death is the final result. The most frustrating part of the Alzheimer’s crisis is there is no known single cause. There are some specific statistics concerning Alzheimer’s that may help you understand the wide spread devastation of this disease and how it can impact families, communities, and the nation as a whole. These facts and figures were provided from the database of the Alzheimer’s Association National Office in Chicago, IL and a combination of other white papers, USA government research grants on Alzheimer’s.
In the vast majority of cases, age is the primary risk factor for Alzheimer’s. affected by Alzheimer’s. 1) The odds of developing Alzheimer’s double every five years over age 65, and by age 85, the odds 11) Current direct and indirect of developing the disease are 1 in 2. cost of caring for the 4.5 million of Americans with Alzheimer’s disease are at least 100 Billion annually. 2) Alzheimer’s comes in third as the most expensive illness for older people. Heart attack and cancer are 12) The duration of the disease can numbers 1 and 2. last from 3-20 years.
3) The federal government budgeted $645 million for Alzheimer’s research for 2007. 5) The federal government will spend 7 million less in 2007 than the government spent in 2006. 6) In contrast, $2.6 billion was
allocated for research into HIV/ AIDS, which afflicts only one million Americans.
7) After 100 years there is no cure and no drug that stops the devastation of the brain cells of Alzheimer’s patients. 8) After only 10 years, AIDS went from being a death sentence to being a manageable disease.
21 Astounding Facts & Figures About Alzheimer’s Disease by Linda J Bruton
15) People with Alzheimer’s disease survive about 1/2 as long as those of similar age that do not Alzheimer’s disease. 16) More than 7 out of 10 people with Alzheimer’s disease live at home, where almost 75 percent of their care is provided by family and friends. 17) One half of all nursing home residents have Alzheimer’s disease or a related disorder.
10) There are over 12
18) Nursing home care costs approximately $42,000 per year but can go as high as can
million people nationwide
19) The average lifetime cost of care for an individual with Alzheimer’s is $174,000.
20) Medicare costs for beneficiaries with Alzheimer’s are expected to increase 75 percent, 13) $200 million in research grants from $91 billion in 2005 to $160 have been awarded from The billion in 2010. Alzheimer’s Association for since 1982 21) Medicaid expenditures on residential dementia care will 14) By the year 2050, 11.3 increase 14 percent to $24 billion million to 16 million Americans in 2010, according to a report are predicted to have Alzheimer’s commissioned by the Alzheimer’s disease. Association.
9) Alzheimer’s disease affects
approximately 4.5 million people in the U.S.
$70,000 per year in some areas of the country.
The fact and figures relating to Alzheimer’s are grim and offer little hope. However researchers, scientist are finding clues daily to the cause of this disease. There is a national movement from private and public sources dedicated to defeating this disease. The human spirit cannot be defeated. There is hope. Azheimer’s disease is a disease that will be defeated by the ingenuity and creative endeavors of thousands of brilliant minds whose aim in life is to find the cause and the cure for Alzheimers and other related dementias. For more information on alzheimers statistics, treatment, caregiving, and support resources, please visit http://www.alzheimersdiseasetips.com for helpful tips. Be sure to read the article on alzheimers disease early symptom detection at www.alzheimersdiseasetips.com/Advances-in-Early-Alzheimers-Detection.html.
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HEALTH
Hyperbaric Helps Heal Brain Injury: Stroke, Autism, Dementia Submitted by NorCal Hyperbarics
Hyperbaric Oxygen Treatment (HBOT) and Traumatic Brain Injury
Traumatic brain injury is characterized by mechanical forces which disrupt brain tissue in addition to all of the destructive inflammatory and ischemic/hypoxic processes of other brain injuries. In 1989, Drs. Van Meter and Gottlieb first evaluated the effect of low-pressure HBOT in chronic traumatic brain injury through the Dementia Pugulistica Study of the JoEllen Smith Institutional Review Board. The project demonstrated significant cognitive improvement whether the brain injury was from a diving accident, motor vehicle accident, or sports injury. There was an 80 to 90 % improvement rate when treated with 100% oxygen in a low pressure hard chamber.
Hyperbaric Oxygen Treatment and Stroke
A
study was done on a Texas boy, who had suffered a serious injury in a motor vehicle accident. After just one HBOT session, the function of the boy’s brain had greatly improved. The patient received 20 daily HBOT sessions at 1.5 atmospheres. There were daily increases in his attention span, alertness and ability to use language. His leg muscles became much less spastic, which improve the response to physical therapy. His memory improved as well. Eventually, he was able to attend his high school graduation dance. HBOT saved this young boy.
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How could this be possible? As you read this, only 20% of all the air you breathe is oxygen. The rest is nitrogen and other gases. Now imagine you had a brain injury. Your demand for oxygen is now much higher and the supply of oxygen too is often compromised as well. So, by providing 100% oxygen we can provide an oxygen enriched environment. This is augmented when it is accompanied by increased pressure to saturate the blood plasma with oxygen to “wake up”, so to speak the injured cells and allow them to function normally again.
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Stroke is a neurological deficit resulting from interruption of blood supply to the brain. It is one of the leading causes of death and disability and remains one of the diseases most resistant to treatment. The most common type is thrombotic stroke where a blood clot forms in a major artery due to disease of the artery. This is very similar to myocardial infarction, also known as a heart attack. Less common types of stroke include embolic stroke where a blood clot travels from the heart or a major artery to lodge in a brain artery and hemorrhagic stroke where a cerebral artery ruptures and bleeds. Since the entire body and brain are under vascular pressure from the arterial side (mean blood pressure about 90) to the venous side (mean pressure about 0), interruption of
blood supply creates a low pressure zone at the center of the blooddeprived area. The brain is not equipped with alternate large arteries that can immediately supply fresh blood to a damaged area so the injured brain must depend on blood trickling in from the tiny peripheral capillaries. As this blood proceeds to the center of the stroked region it passes down a pressure and oxygen gradient with each successive millimeter of brain extracting more oxygen. The resulting brain pathology is one of concentric shells of brain tissue of different degrees of oxygenation. These different levels of oxygenation determine different levels of brain cell function. This description of the stroke lesion is the classic umbra/penumbra model. The umbra represents the most oxygen-depleted core of the lesion that dies. The penumbra is the outer shell, which consists of injured potentially salvageable brain tissue (see diagram). The most important question in stroke is how long can the umbra and penumbra survive before blood flow and oxygen are reestablished. Medical dogma through 1989 rigidly assumed that 6 minutes was the maximum time before the umbra died and possibly 30-60 minutes for the penumbra. In 1990 Dr. Neubauer published the “Idling Neuron” letter to the editor of The Lancet that shattered the existing dogma by showing with SPECT brain imaging and hyperbaric oxygen therapy survival of the penumbra for 14 years in a 60-year-old stroke victim. That patient recovered partial neurological function with hyperbaric oxygen therapy delivered, 14 years after her severe stroke.
HBOT for acute and chronic stroke is based on Henry’s Law which states that the amount of a gas, e.g. oxygen, that is dissolved in a liquid solution, e.g. blood, is proportional to the pressure of the gas interfacing with that solution. Since nearly 98-99% of hemoglobin in blood is saturated with oxygen at sea level, all additional oxygen added by hyperbaric oxygen exposure is dissolved in the liquid plasma portion of the blood. It is this dissolved oxygen that exerts its drug effect on the pathology and pathophysiology in stroke. In the history of hyperbaric medicine over 30 animal studies and 25-30 human studies have been published on HBOT in stroke. The best review of these is in Chapter 17 of the Textbook
of Hyperbaric Medicine by K. K. Jain, 3rd Edition, 1999. The data is overwhelmingly positive.
Case Presentation:
The patient is a 68-year-old male complaining of persistent light-headedness since his third stroke nearly two years ago. The dizziness was of such severity that his balance and gait were affected and the patient became housebound and cane dependent. In addition, he had weakness in his left leg, hyperextension problems with the left knee, trouble controlling his left arm, and was uncoordinated on his right side. MRI of the brain showed multiple white matter strokes. He underwent a course of low-pressure HBOT and experienced marked reduction of his dizziness, improved ability to walk without a leg brace and cane, better balance and coordination, and notable improvement in his previously depressed mood.
Hyperbaric Oxygen Also Helpful With Autism And Dementia
Hyperbaric Oxygen Therapy (HBOT) works as its name implies – hyper (more of) and baric (pressure) – and in fact, that is how it works. It is the increased pressure of the gas we breathe every day that can actually signal the DNA in our cells to perform healing tasks that the body normally can’t do. Ground zero for this activity is the mitochondria, which are the little organelles inside of our cells that convert oxygen and sugar into the gasoline the cells run on (ATP) – this is called cellular respiration. It doesn’t take much to knock mitochondria offline and then that cell can’t perform the job it was assigned. Oxygen deprivation, external toxic exposure, or a hyper-immune reaction to an infection or a vaccine will all damage the mitochondria. We know how Hyperbaric therapy works – it works by reviving the little mitochondria and actually causes mitochondrial biogenesis, so that if
you need more mitochondria in your neurons more of them will form. It is interesting to note that the reason the ketogenic diet helps patients with certain types of neurological problems is that ketone bodies help support mitochondrial function. My opinion is that hyperbaric therapy is the most effective way to do this. It is that simple – this is not rocket science, but it is non-invasive brain repair. And this is how it helps those with autism and dementia.
HEALTH
While this case is unusual, other cases exist in the medical literature. Unfortunately, there is no foolproof method to determine the amount of penumbra that is still recoverable days to years after stroke. SPECT brain imaging is one possibility when performed before and after a single hyperbaric treatment, but often a trial course of HBOT is the only method.
NorCal Hyperbarics is conveniently located in Roseville, at the Roseville Gateway Sierra College complex. Please use the low entrance on Francis Drive. We’re open MondayFriday, 9 AM to 5 PM and Saturday by appointment. Please ask about our Health & Fitness special discount for financial hardship. Call and see if we can help you, or your loved one. Call us at 916-771-2555. Happy Brain Health !!!
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SPORTS & FITNESS
Peace on Earth By Grandmaster Clint Robinson, Taekwondo Black Belt, 9th Dan
G
ood will to all. Martial artists are special people and Black Belts exceptional. We are always willing to help others, able to defend ourselves and can often be found stopping fights among those not schooled in the ‘disciplines,’ in schools and communities across the region. While the punching and kicking skills of Taekwondo are the most taught martial art in the world, the men and women who study these techniques, sweat thru the workouts and celebrate goals reached are not looking for a fight. In most cases, people learn to avoid conflict thru martial arts. And while I celebrate their standing out from the crowd in pursuing martial arts training, we are all human.
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Since 1975 I have experienced the best humanity has to offer in the young men and women who step up to pursue the journey of martial arts training. While some learn a little, many learn more and a few become Black Belts. Almost everyone was looking for a way to defend against attack, not become skilled to attack others. From this mindset comes the many positive values we often look at as ‘skills’ for life, success across the board and achievement in their chosen professions. By learning to achieve the goals of belt ranking which only comes from study, practice and demonstration, martial arts students learn how to succeed in school, in business and in life! People from all walks of life train, but you will likely find more attorneys, doctors, entrepreneurs and C-suite execs banging the Wavemaster in martial arts than in many other fitness regimes. Most of them have trained since childhood and bring their families with them. Okay, you could likely count more doctors on the golf course on most Wednesdays, but there is always an exception to the rule!
We offer individual and family training, classes one, two or more days each week with extra fitness fun including Zumba, Cardio Kickboxing, MMA Extreme Fitness, new top echelon Muy Thai training from KRU, and of course, FitRanx. Pick one that’s right for you. Learn more about the most taught martial art in the world by visiting us at one of our 17 regional locations. Find one and get to know us at www.robinsonstkd.com or call 1-888249-7853. With the holidays upon us, good food, good cheer and great days with family will dominate our attention. Once the plates are washed, family sent on the way and the scale not offering cheerful news, consider trying out martial arts training when guilt comes to visit in January and we all make ‘resolutions’ we may or may not keep. If you are willing to give it a try, commit to five free one-to-one orientation lessons with a Black Belt instructor. I will give them to you free, gratis, no cost, not one thin dime is required. Just you, your commitment to give it a shot and the spirit to try your best, we can begin improving life, health and success for you and your family. Visit my Facebook page and ‘Like’ Grandmaster Clint Robinson to learn more. Happy Holidays!
A
Stationary Trainer vs. Exercycle by John Buchanan
No, not to a gym. I have a personal trainer at arm’s reach. In fact, I have two. One is a stationary trainer and the other an exercycle. The first predated the second. I’ve used the former for many years and not because I prefer cycling indoors, but because I no longer made the time to cycle outdoors. When my will was weak, the stationary trainer was there to prompt me, goad me, tease me into putting 30 minutes in when I just didn’t want to. It was perfect for me. It folded up, took very little space and I could store it anywhere. Economical to own and always provided a great workout.
operated stationary trainers that typically occupy the upper price tier. Give great thought to the cost as well as its space requirements when buying an exercycle, because if it is not used, they become expensive but lousy clothes hangers. Buyer be forewarned. Having had both, I love the exercycle. It is easier on my body than jogging, as is the stationary trainer. It is cycling, after all, which is much easier on the knees. But in contrast to a stationary trainer, my exercycle is adjustable to provide a perfect fit for me. It has multiple hand positions providing a consistent comfortable posture. Its onboard computer system provides the information that I find most important – speed, distance, heart rate, and when I’m wheezing really hard, the time. I would sometimes pause using a stationary trainer because of the hassle of mounting my bicycle to it. Granted it takes very little time and is easy to accomplish, but I found it inconvenient. The exercycle, on the other hand, is always ready to go. I’ve got the remote handy and I have my favorite pundits telling me the current state of affairs while I pedal off pent up stress and unwanted calories. It’s great.
SPORTS & FITNESS
lthough I succeed in exercising a bit most days, I still battle the same question before every start, “Do I really want to do this?” And if I don’t give in, I will treat myself to a silent pat on the back. But when I do yield, I try not to let a couple of days become a couple of weeks. So I force a routine that’s lately included more jogging than cycling. But now that winter is upon us, the wind cooler and the weather more wet, my motivation to stick to my routine has taken a bit of a hit. Well, maybe more than a bit. But long ago I realized I must try to keep oiling my motor, so I’ve decided to take my cycling indoors.
I wrote this on the assumption that there must be others like myself who wish to incorporate some exercise as a regular part of their daily lives. It can be difficult to find motivation when the weather becomes less than ideal or the time we allow ourselves becomes less and less but both trainers and exercycles can be great motivators. They’re always there at hand, in your home, ready to be used at a moment’s notice. Far less expensive than a gym membership, yet they provide many of the benefits. So when considering taking your workout indoors, give thought to the humble stationary trainer or its more sophisticated cousin, the exercycle, and bring the gym back home. Happy holidays!
There are, however, some disadvantages to a stationary trainer. Unless you have a dedicated bicycle attached, you’re frequently removing it in order to ride outdoors. It will also wear the rear tire somewhat flat, which can be noticed during normal riding. So if one bike serves both the trainer and your everyday rides, you’ll have to consider the extra wear to the rear tire. Also, they are designed to only work with bicycles that have quick-release skewers and a smooth rear tire. Their inexpensive nature often outweighs these fairly trivial shortcomings. An exercycle, in contrast, is a standalone system which is also its greatest detriment, i.e., they take up greater space. And that same exercycle will also be more expensive than fluid
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FOOTBALL SCHEDULES SCHECULES FOOTBALL
SPORTS
28 CELEBRATING20 YEARS YEARS || W WW WW.HEALTHFITNESS.US W.HEALTHFITNESS.US 28 CELEBRATING
2013 RAIDERS SCHEDULE PRESEASON FRI
AUG 9
DALLAS COWBOYS
7:00 PM
FRI
AUG 16
@ NEW ORLEANS SAINTS
5:00 PM
FRI
AUG 23
CHICAGO BEARS
7:00 PM
THUR
AUG 29
@ SEATTLE SEAHAWKS
7:00 PM
SUN
SEP 8
@ INDIANAPOLIS COLTS
10:00 AM
REGULAR SEASON SUN
SEP 15
JACKSONVILLE JAGUARS
1:25 PM
MON
SEP 23
@ DENVER BRONCOS
5:40 PM
SUN
SEP 29
WASHINGTON REDSKINS
1:25 PM
SUN
OCT 6
SAN DIEGO CHARGERS
1:25 PM
SUN
OCT 13
@ KANSAS CITY CHIEFS
10:00 AM
SUN
OCT 20
BYE
SUN
OCT 27
PITTSBURGH STEELERS
1:05 PM
SUN
NOV 3
PHILADELPHIA EAGLES
1:05 PM
SUN
NOV 10
@ NEW YORK GIANTS
10:00 AM
SUN
NOV 17
@ HOUSTON TEXANS
*10:00 AM
SUN
NOV 24
TENNESSEE TITANS
*1:05 PM
THUR
NOV 28
@ DALLAS COWBOYS
1:30 PM
SUN
DEC 8
@ NEW YORK JETS
*10:00 AM
SUN
DEC 15
KANSAS CITY CHIEFS
*1:05 PM
SUN
DEC 22
@ SAN DIEGO CHARGERS
*1:25 PM
SUN
DEC 29
DENVER BRONCOS
*1:25 PM
ALL TIMES LISTED ARE PACIFIC. * TIMES SUBJECT TO CHANGE DUE TO FLEXIBLE SCHEDULING.
SACRAMENTO KINGS 2013-14 REGULAR SEASON SCHEDULE (All times Pacific) DATE Oct. 30 Nov. 1 Nov. 2 Nov. 5 Nov. 8 Nov. 9 Nov. 13 Nov. 15 Nov. 17 Nov. 19 Nov. 20 Nov. 23 Nov. 24 Nov. 29 Dec. 1 Dec. 3 Dec. 6 Dec. 7 Dec. 9 Dec. 11 Dec. 13 Dec. 15 Dec. 17 Dec. 18 Dec. 20 Dec. 21 Dec. 23 Dec. 27 Dec. 29 Dec. 31 Jan. 2 Jan. 4 Jan. 7 Jan. 10 Jan. 12 Jan. 14 Jan. 15 Jan. 17 Jan. 19 Jan. 21 Jan. 22
OPPONENT Denver L.A. Clippers @ Golden State Atlanta @ Portland Portland Brooklyn Detroit Memphis Phoenix @ Phoenix @ L.A. Clippers @ L.A. Lakers L.A. Clippers Golden State Oklahoma City L.A. Lakers @ Utah Dallas Utah @ Phoenix Houston @ Charlotte @ Atlanta @ Miami @ Orlando New Orleans Miami @ San Antonio @ Houston Philadelphia Charlotte Portland Orlando Cleveland @ Indiana @ Minnesota @ Memphis @ Oklahoma City @ New Orleans @ Houston
TIME 7:00 p.m. 7:00 p.m. 7:30 p.m. 7:00 p.m. 7:00 p.m.* 7:00 p.m. 7:00 p.m. 7:30 p.m.+ 3:00 p.m. 7:00 p.m. 6:00 p.m. 12:30 p.m. 6:30 p.m. 7:00 p.m. 3:00 p.m. 7:00 p.m. 7:00 p.m. 6:00 p.m. 7:00 p.m. 7:00 p.m. 6:00 p.m. 3:00 p.m. 4:00 p.m. 4:30 p.m. 4:30 p.m. 4:00 p.m. 7:00 p.m.* 7:00 p.m. 4:00 p.m. 4:00 p.m. 7:00 p.m. 7:00 p.m. 7:00 p.m. 7:00 p.m. 3:00 p.m.* 4:00 p.m. 5:00 p.m. 5:00 p.m. 4:00 p.m. 5:00 p.m. 5:00 p.m.
GM 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82
DAY Fri. Sun. Mon. Wed. Fri. Sat. Mon. Wed. Fri. Sun. Tue. Wed. Sun. Wed. Sat. Sun. Tue. Fri. Sat. Mon. Wed. Fri. Sun. Tue. Wed. Sat. Sun. Tue. Fri. Sun. Wed. Fri. Sat. Mon. Wed. Fri. Sun. Tue. Wed. Sat. Sun. Wed.
DATE Jan. 24 Jan. 26 Jan. 27 Jan. 29 Jan. 31 Feb. 1 Feb. 3 Feb. 5 Feb. 7 Feb. 9 Feb. 11 Feb. 12 Feb. 16 Feb. 19 Feb. 22 Feb. 23 Feb. 25 Feb. 28 Mar. 1 Mar. 3 Mar. 5 Mar. 7 Mar. 9 Mar. 11 Mar. 12 Mar. 15 Mar. 16 Mar. 18 Mar. 21 Mar. 23 Mar. 26 Mar. 28 Mar. 29 Mar. 31 Apr. 2 Apr. 4 Apr. 6 Apr. 8 Apr. 9 Apr. 12 Apr. 13 Apr. 16
OPPONENT Indiana Denver @ Utah Memphis @ Dallas @ San Antonio Chicago Toronto @ Boston @ Washington @ Cleveland @ New York NBA All-Star Game Golden State Boston @ Denver Houston @ L.A. Lakers Minnesota New Orleans @ Milwaukee @ Toronto @ Brooklyn @ Detroit @ Philadelphia @ Chicago @ Minnesota Washington San Antonio Milwaukee New York @ Oklahoma City @ Dallas @ New Orleans L.A. Lakers @ Golden State Dallas Oklahoma City @ Portland @ L.A. Clippers Minnesota Phoenix
TIME 7:00 p.m. 6:00 p.m. 6:00 p.m. 7:00 p.m. 5:30 p.m. 5:30 p.m. 7:00 p.m. 7:00 p.m. 4:30 p.m. 3:00 p.m. 4:00 p.m. 4:30 p.m.* New Orleans 7:00 p.m. 7:00 p.m. 5:00 p.m. 7:00 p.m. 7:30 p.m. 7:00 p.m. 7:00 p.m.* 5:00 p.m. 4:00 p.m. 3:00 p.m. 4:30 p.m. 4:00 p.m. 5:00 p.m. 4:00 p.m. 7:00 p.m. 7:00 p.m. 3:00 p.m. 7:00 p.m. 5:00 p.m. 5:30 p.m. 5:00 p.m. 7:00 p.m. 7:30 p.m. 3:00 p.m. 7:00 p.m. 7:00 p.m. 12:30 p.m. 6:00 p.m. 7:30 p.m.
SPORTS
DAY Wed. Fri. Sat. Tue. Fri. Sat. Wed. Fri. Sun. Tue. Wed. Sat. Sun. Fri. Sun. Tue. Fri. Sat. Mon. Wed. Fri. Sun. Tue. Wed. Fri. Sat. Mon. Fri. Sun. Tue. Thu. Sat. Tue. Fri. Sun. Tue. Wed. Fri. Sun. Tue. Wed.
SACRAMENTO KINGS
GM 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41
+ ESPN * NBATV
DEC/JAN 2O14 29
T
he liver is the largest gland in the human body. Many times we may think about how to protect it, but in fact, the liver protects and helps us 24/7. Thus, we may only help it do its work.
HEALTH
To help the liver help you, you must understand the principles of its function. First of all, this gland works two-fold on body physiology. It is part of the digestive system providing bile for you to digest your food, and secondly, it is the biggest biochemical laboratory of the body. Inside the hepatocytes (liver cells), a wide variety of metabolic processes take place.
An Easy Way to Keep Your Liver Healthy By Adnan B. Bhatti, M.D.
These reactions vary from the creation of different types of cholesterol (low density lipoproteins and high density lipoproteins) to the activation and deactivation of chemicals and pesticides through the body’s detoxification system called cytochrome P-450 system. Keeping the above information in mind, it’s easier to plan strategies to help your liver. Always remember the two-fold functions.
Why A Healthy Diet Helps
Because the liver is part of the digestive process, the first and most obvious action must be to have a healthy diet. While this organ produces the bile necessary for fats digestions and absorption, an overload of fatty food is not the best way to help and protect the liver. Thus, keep your fat level lower if you tend to eat a high fat diet. A low fat high fiber diet will also help the largest organ in the body but why high fiber? The answer is easy. Dietary fiber, especially soluble fiber, acts like a sponge and keeps fats inside the gut, out of the bloodstream. This then protects the heart and makes the liver work less hard. Looking at the other function of the liver, a low fat diet also helps the biochemical processes of the liver. Most of the cholesterol metabolic pathways take place inside liver cells. When the liver becomes overloaded from overeating and being overweight, the hepatocytes cannot handle the great amount of cholesterol generating a condition known as “fatty liver” or “hepatic steatosis”. In this condition, the fat is deposited on liver tissue. A curious note about fatty liver is that the “foie grass” is the liver of a duck which has been overfeeded with the subsequent development of hepatic steatosis; if you have seen a piece of foie grass before, you certainly will not wish to have you own liver that way.
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Alcohol is a Liver Cell Killer
Back to the idea of liver functions, it is clear that most toxins and medicines cause biochemical changes inside hepatocytes. The most common substance the liver deals with is the alcohol. When alcohol gets inside the body every day and in big quantities the hepatocytes begin to fail and cirrhosis develops. It’s an inflammatory, degenerative illness where dead liver cells are replaced by scar tissue that has no metabolic function capability. With time, the liver is unable to do its job and the patients suffer from the lack of liver functioning and die. Alcohol damage is the most common of the chemical-induced liver damages but not the only one. Commonly used drugs like paracetamol may cause liver damage and in some cases (fortunatelly rare) the patients may develop an acute liver failure secondary to drugs or medicines consumption. It is a wise decision to moderate alcohol and prescribed drugs in order to protect your liver.
Avoid the Enemies of Your Liver
The liver also has external enemies. Infections are one of them and they may produce long-term consequences. For example, the most frequent infection is from the hepatitis virus. Hepatitis virus are of three principal types: hepatitis A, B and C. Type A hepatitis is associated with poor hygiene, especially poor food preparation. It is common among children and the patient often has a fever, abdominal pain and jaundice (yellow skin color). Usually hepatitis A ends on its own after 5 to 7 days with no bad consequences. With hepatitis B and C, the story is different. These viruses are transmitted by body fluids (blood, genital glands fluids) and once the patient is infected, the liver is in serious danger. Hepatitis B has the ability to become chronic (a permanent liver inflammation due to the virus) while hepatitis C is associated almost invariably with liver cancer after 10 to 15 years of having the infection. Protection against hepatitis virus plays a key role for liver health. Hepatitis A and B vaccination is available but not for Hepatitis C. Thus, avoid sharing needles and avoid sharp objects. Use barrier protection with sexual partners and take the proper precautions if you work with human blood or blood products. Adnan B. Bhatti, M.D. is dedicated to improving awareness of health issues and encourages people to do everything they can to prevent illness. He works primarily as a clinical researcher. He can be reached at dr.adnanbashir@gmail.com
Did You Get All of Your Preventive Healthcare Services This Year?
A
ccording to the US Department of Health and Human Services, chronic diseases are responsible for 7 out of 10 American deaths yearly. To help Americans avoid or delay the onset of disease, many forms of preventative healthcare have been recommended. Often though, because of cost, only about half of Americans utilize the preventative services available. Enter the Affordable Care Act passed by Congress in 2010. Adults, children, and seniors now have expanded access to preventative services. The act requires most health plans to cover and remove costsharing requirements for preventative services that have been established by the US Preventative Services Task Force, The Advisory Committee on Immunization Practices, and the Bright Futures Guidelines established by the American Academy of Pediatrics. What this means to the consumer is that free preventative services, such as screening tests and shots, are offered by all marketplace plans as well as many other plans whether you have met your yearly deductable or not.
Preventative Services Covered for Adults and Seniors
There are currently several dozen services available to adults and seniors. Examples of preventative services available to adults are: cholesterol screening, colorectal cancer screening (for adults over age 50), and blood pressure screening. Medicare also offers seniors, age 65 and older, many preventative and screening services such as: bone density testing, diabetes screenings, glaucoma tests, mammograms, prostate cancer screening, and yearly wellness visits.
Preventative Services Covered for Women and Children
Because women have some unique healthcare needs, there are over twenty different preventative services available for women of childbearing age up to age 64—breast cancer mammography screening, cervical cancer screening, domestic and interpersonal violence screening and counseling, gestational diabetes screening, and well-woman visits for women under age 65. Some of the preventative services covered for children are: autism screening (ages 18 to 24 months), lead screening, obesity screening and counseling, and vision screening.
you are allowed to get that service— yearly, bi-yearly, or longer. Make sure when you call your doctor’s office to make an appointment that you specify that you are making an appointment to come in for your preventative care services. Give the scheduler a list of all of the services you would like your doctor to give you on that visit. If during that appointment you receive any services that are NOT preventative, your provider can charge you a co-pay and/or co-insurance for that part of the office visit. If you ever receive a charge or bill for something you feel was supposed to be a free service,
Get More Information
There are several resources you can use to research what preventative health services are available to you and your family. The best place to start is always with your individual healthcare provider. You can either call or visit their website. You can also find a list of preventative-care benefits on the following government websites: www.healthcare.gov; www.hhs.gov; www.medicare.gov
HEALTH
By Terri Test
contact the claims department of your insurance provider and they will walk you through the steps to take if you were wrongly charged.
Healthcare premiums are costly. The expanded access to preventative services is one way to offset your costs without sacrificing care. By utilizing the preventative care services, you not only save money, but more importantly, you also avoid or delay the onset of disease at the same time.
Preventative Immunization Vaccines
Not only are there services and screenings available, but there are also more than a dozen different immunization vaccines available to adults, children, and seniors. The availability of each vaccine depends upon recommended ages and populations. Besides all of the childhood diseases vaccines, there are other vaccines available such as: hepatitis A & B, herpes zoster, influenza, and pneumococcal vaccines.
Scheduling Appointments
To confirm which preventative care services apply to your age and risk group, call your healthcare provider and go over the list. To qualify for services at no cost to you, an in-network provider must be used. Most preventative services are allowed only one time per calendar year. Some services, for example, a colorectal cancer screening, may only be allowed every several years, not yearly. You need to ask your healthcare provider how old you have to be for a service and how often
DEC/JAN 2O14 31
PETS
Why Are There So Many Pet Food Recalls? By Dr. Ken Tudor
I
n just the first nine months of 2013, the US Food and Drug Administration (FDA) posted 31 recall and safety alerts for commercial pet food and treats. In 2012 there were 45 of these FDA alerts. Salmonella contamination or contamination risk led the reasons for recalls. Why are there so many recalls? And why does Salmonella dominate the recalls? There are many theories but the reality is that the problem is complex with many inter-related reasons.
Chickens Have Salmonella
Chicken is a popular protein source for pet food makers because it is less expensive compared to other protein sources. Unfortunately, chickens are notorious for harboring Salmonella bacteria in their intestinal tract. Pet food is made from meat scraps and internal body organs including the intestines. These body parts are more likely to be contaminated by Salmonella from the intestinal feces (poop) than the chicken muscle meat that we eat.
Lack Inspection Oversight
There are no mandatory inspection requirements for pet food manufacturers by the FDA or the US Department of Agriculture (USDA). These agencies can legally inspect plants to investigate a complaint, but do not provide personnel to regularly inspect the facilities. Although slaughterhouses are required to have USDA inspectors, there is no further oversight of the carcass parts once they are removed and separated for shipping to pet food or rendering plants. The USDA does offer a voluntary inspection program for canned food only, but this option is infrequently used. 32 CELEBRATING
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Outdated Salmonella Testing
Testing chicken carcasses for salmonella contamination is antiquated. Chicken carcasses are randomly selected during various stages of the slaughter process and dipped in bags containing special chemicals. The birds are then returned to the line for further processing and shipping. The dipping samples are sent to USDA labs for Salmonella testing the following day. By the time Salmonella is confirmed the chickens have already arrived at the butcher shop or grocer or consumer. The infected by-products have already been turned into pet food. It is also suspected that the chemicals used in this dipping technique can actually mask Salmonella contamination.
The Co-Packaging Trend in the Industry
The major reason for so many recalls is the trend toward co-packaging. Most pet food is not made by the company brand on the label. In fact, three major manufacturers make many of the popular food brands. That means one plant is the origin of many brands. If such a plant experiences Salmonella contamination problems, it will show up in multiple brands. Inspection of the FDA recall list will often reflect this trend. The massive pet food recall in 2007 due to melamine contamination was a result of co-packaging. Gluten protein contaminated with melamine (a plastic manufacturing chemical) caused over 8,500 pet deaths due to kidney failure. Over 130 brands of food were recalled. Every recalled brand was either made by one company or supplied with gluten from that same company.
The Answer to Recalls is Homemade Dog Food
Recalls are not going away soon. Because chicken is inexpensive, pet food manufacturers will continue to use lots of it. USDA inspection or improved testing methods are not likely to happen overnight or at all given the political paralysis in DC. Co-packaging is here to stay because food plants are too expensive for small food brands to build. Such investments also make little economic sense for large or discount retailer brands. The obvious answer is for pet owners to take control of the quality of their pet’s food and consider making them a homemade diet. Not only will it bring peace of mind but also improve the health of the pet. Dr. Ken Tudor is an expert in the field of pet nutrition and fitness. He founded Hearthstone Homemade for Dogs. This integrated program was developed to provide owners an easy, healthier alternative to commercial dog food. To learn more about homemade dog food, visit his website at www.hearthstonehomemade.com.
T
o humans this type of viral infection is like a common cold, but when you hear your dog sound like he is dying, it can be hard to accept the fact that it is not completely horrible. In fact, it sounds a lot worse than it actually is, but it still needs to be treated.
PETS
Not to be confused as a disease or bacterial infection though as was once commonly believed, this type of canine cough is brought on much like a cold through a viral infection. As with any viral infection, it can be spread easily, but rest assured these symptoms are scarier to hear than a sign of something serious. You’re probably at the point of searching for some different kinds of natural at-home remedies and should be pleasantly surprised to know that in most cases of kennel cough one does NOT need to see the vet and undergo any medical attention for your precious pet! There is a good number of kennel cough remedies to include homeopathic, conventional, even home steaming treatments and soothing botanicals for you to consider! Keep reading and see if you’ve ever heard of these types of kennel cough home treatments before.
Home Steaming Kennel Cough Remedy
Is Kennel Cough Deadly? What’s the Remedy? By Mike Kuzmiak
Many pet owners would agree that steaming is one of the most efficient kennel cough home treatments. What this type of remedy involves is simply placing a vaporizer in the room by your dog. A hot shower would also be ideal in providing the steaming effect for your dog. Even having them in the bathroom with you while you yourself take a nice steamy shower will work! You would want to be sure to carry out this remedy at least three times a day until you see (or hear rather) an improvement. Steaming aids in opening up the bronchial tubes. It allows the condition to heal on its own by simply preventing mucus to clog up your dogs lungs.
Soothing Botanical Aids in Kennel Cough Remedy There are several products available on the market today that can be used as kennel cough home treatments. These typically aid in strengthening your dog’s immune system in order to prevent infections in the first place. It’s a good idea to research a few of them yourself. A few great products in this department include Bryonia c6, Echinacea purpurea, and Plantago lanceolata. With the many approaches to a kennel cough remedy, you’ll be happy to know there are a number of kennel cough home treatments that do not require a vet bill… I mean visit! For more information, see http://kennel-cough-remedy.com
DEC/JAN 2O14 33
HEALTH
7
Things You Always Must Tell Your Doctor
by Adnan B. Bhatti, M.D.
Every day doctors ask patients many questions and every day patients lie about the answers. They wish to protect their privacy or they consider that the required information is not pertinent. Unfortunately, they don’t realize that the truth could save their lives. Here are some examples. Martha is a young woman who had a headache. During the visit, the doctor asked many questions but one of them made feel Martha uncomfortable – how many sexual partners have you had? Martha thought it was uncalled for and answered only two (not true). In time, Martha developed an in situ cervix cancer due to Human Papilloma Virus (HPV) infection, a condition more frequent in those with many sexual partners. When the doctor asked her the question, he was evaluating her risk for the cervical cancer and could have started preventive measures. However, the lie cut off the doctor’s initiative. Walter, a 60-year-old man went to a gastroenterologist because of abdominal pain. The doctor asked him about the frequency and characteristics of his feces. He may have thought it was a nasty question and avoided to give detailed information about it. The answer may have uncovered colorectal cancer. With additional tests based on the doctor’s suspicion, colon cancer was discovered. Walter was operated on and had a total recovery. However, the diagnosis was delayed because of information he hid. Doctors do not ask personal information as a routine in their consultations. Every question is asked to establish a risk factor, to detect an epidemiological risk or to confirm a clinical finding. Questions are not always so personal. In many cases the information is not hidden but forgotten, as in the case of Jessie, a teenager. Her mother
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brought her in to the family doctor because of fever and generalized muscle pain. Jessie’s mother never mentioned a trip to Puerto Rico some weeks earlier. This was a great mistake because the fever was due to a Dengue infection, which can only be acquired when people travels to endemic areas. The missed information delayed the diagnosis and put Jessie in serious danger because some medicines are absolutely contraindicated in Dengue infection. There are more cases. “How many times do you pee on a single day?” was asked to Frederic, an 80-year-old man who lived in a nursing home. He thought that two was the same as five times and gave an average number nowhere near reality. In time, the nurse realized that Frederic went to the bathroom only ONE TIME during the day and at night, he woke up four times to urinate. Surprise! The man was diagnosed with prostate problems; an easy diagnosis when proper information is available. Every patient must be aware that wrong or incomplete information puts their own life in danger. Paul was a young man in his 30s who had emergency surgery due to a liver rupture during a car accident. The anesthesiologist asked about drug and alcohol consumption. He denied everything but when told that anesthetic drugs may interact with alcohol or drugs with serious complications, Paul suddenly admitted cocaine consumption earlier that night. Wise decision. An answer may change a diagnosis, the prognosis, and treatment of patient. Erika never thought that her cell phone could damage her hands. When the orthopedic surgeon inquired about the cell phone use on a daily basis she said 1 or 2 hours a day. On subsequent visits, the medical assistant realized that Erika was in the waiting room using her cell phone for at least
three hours continuously! She told the surgeon who explained to her there are some degenerative illnesses of the hand associated with excessive cell phone use. This time the diagnosis was a Blackberry Thumb; an inflammatory disease of the thumb joints due to overuse. No matter how weird a question is, if the doctors ask, then the information must be important. Sometimes the question is not about the patient but about the family members and people may know nothing about it. In other cases, they are ashamed of an illness in the family and just ignore it. No matter what the reason, information about family history is vital to establish risk factors. From now on, make things easier for you and your doctor and give all the information required about: 1) Sexual behavior 2) Your bowel movements 3) Epidemiological exposure (trips out of the country, where you work) 4) How often and when you urinate 5) Drugs, alcohol and medicine consumption 6) Routine and repetitive behaviors (cell phones, video games) 7) Family history of diseases Adnan B. Bhatti, M.D. is dedicated to improving awareness of health issues and encourages people to do everything they can to prevent illness. He works primarily as a clinical researcher. He can be reached at dr.adnanbashir@gmail.com
NUTRITION DEC/JAN 2O14 35
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