March Western Kentucky Healthy Cells 2012 by Healthy Cells Magazine

WESTERN KENTUCKY

area

Promoting Healthier Living in Your Community • Physical • Emotional

MARCH 2012

FREE

HealthyCells www.healthycellsmagazine.com

• Nutritional

Achieving Wellness, Inside and Out page 12

Camp Robin Provides Solace to Kids Who Have Experienced Loss page 5 Getting Fit with a Personal Trainer page 10

NICU Celebrates 1st Anniversary with 2012’s First Babies page 17

m a g a z i n e

Start Here If You’re Starting a Family Having a baby is an amazing experience.

The Lourdes Little Miracles Birthing Center physicians, nurses and technicians strive to provide excellent patient care. Our staff has received recent training provided by the University of Louisville and are excited to educate expectant parents about Kangaroo Care.

What is Kangaroo Care?

Call 1-866-411-MD4U for an appointment with one of our physicians. For a virtual tour of the Little Miracles Birthing Center, visit www.eLourdes.com/littlemiracles.asp.

Lisa Chaney Lasher, M.D., Obstetrics and Gynecology

Amanda Wagner, M.D., Obstetrics and Gynecology

Jorge Cardenas, M.D., Obstetrics and Gynecology

The Kangaroo Care method involves skin-to-skin contact with your baby. Immediately after birth, the baby is placed in an upright position against the parent’s bare chest. The snuggling of the infant and parent is much like a kangaroo’s pouch, thus the term “kangaroo care.” This method benefits the baby by stabilizing the heart rate, increasing sleep time, allowing for quicker weight gain, decreasing crying and providing more successful breast-feeding moments.

James Kyle Turnbo, M.D., Family Medicine

Cynthia Bowman-Stroud, M.D., Internal Medicine/Pediatrics

John Roach, M.D., Pediatrics

Shawn Trask, M.D., Pediatrics

March 2012 — Western Kentucky — Healthy Cells Magazine — Page 3

MARCH

2012 Volume 2, Issue 3

In The Community: Camp Robin

Emotional: Depression During & After Pregnancy

Nutritional: Replace Sodium and Empty Calories with Wholesome Foods

Physical: Getting Fit with a Personal Trainer

Grief Recovery: “Am I Paranoid, Or Are People Avoiding Me?”

Specialized Care: NICU Celebrates 1st Anniversary with 2012’s First Babies

Effective Therapy: Relief From Fibromyalgia with Massage!

Get Involved: Local Residents Called to Contribute to Historic Cancer Research Effort

Financial Health: Planning Your Retirement Can be Stressful, But It Doesn’t Have to Be

Lifestyle Change: Breaking Bad Habits

Vitamins: Eat Green Leafy Vegetables for Your Health

This Month’s Cover Story: Wheeler Wellness Center & Spa, LLC Achieving Wellness, Inside and Out page 12

Cover and feature story photos by fike fotos

For advertising information, contact Kelly Rosa-York, owner Office: 270-362-4180 • Cell: 309-696-3694 P.O. Box 432, Gilbertsville, KY 42044 kelly@healthycellsmagazine.com Healthy Cells Magazine is a division of: 1711 W. Detweiller Dr., Peoria, IL 61615 • Ph: 309-681-4418 Fax: 309-691-2187 info@limelightlink.com

Mission: The objective of Healthy Cells Magazine is to promote a stronger health-conscious community by means of offering education and support through the cooperative efforts among esteemed health and fitness professionals in the Western Kentucky area. Healthy Cells Magazine is intended to heighten awareness of health and fitness information and does not suggest diagnosis or treatment. This information is not a substitute for medical attention. See your healthcare professional for medical advice and treatment. The opinions, statements, and claims expressed by the columnists, advertisers, and contributors to Healthy Cells Magazine are not necessarily those of the editors or publisher. Healthy Cells Magazine is available FREE in high traffic locations throughout the Western Kentucky area, including medical facilities and other waiting rooms. Healthy Cells Magazine welcomes contributions pertaining to healthier living in the Western Kentucky area. Limelight Communications, Inc. assumes no responsibility for their publication or return. Solicitations for articles shall pertain to physical, emotional, and nutritional health only.

in the community

Camp Robin

Provides Solace to Kids Who Have Experienced Loss By Lourdes

fter experiencing a loss of a loved one in the family, parents not only deal with their own grief, but also the grief of their children. Recognizing these challenges, Lourdes Hospice offers Camp Robin, a program for children who have experienced the loss of a close family member. The oneday camp is designed to engage the children in fun activities that allow them to remember and celebrate their loved one. “We started offering Camp Robin eight years ago because we realized we needed to do more to help the grieving children we touched through Hospice and children in the community who have experienced loss,” says Kay Williams, Lourdes director of HomeCare and Hospice. Last year, many children attended the camp, where activities included enjoying a petting zoo, making memory boxes and telling stories about loved ones. “Camp Robin allows children to interact with peers who have also suffered from a loss,” says Frank Queen, bereavement team member. “It’s difficult for children to express their emotions, and our activities let them convey their emotions in a beneficial way. They also realize they are not the only ones that have experienced a loss.” Lourdes Hospice will be hosting Camp Robin on Saturday, April 28, 2012 from 9am – 2pm at Heartland Worship Center located at 4777 Alben Barkley Drive in Paducah. To register, call Todd Hawkins at 270-619-6528, Frank Queen at 270-619-6660, or the hospice office at 270-415-3636. Registration is also available at Lourdes Hospice, 2855 Jackson Street in Paducah. The deadline for registration is April 23, 2012.

A bereaved child takes time away to play with one of the animals from the petting zoo.

A balloon release of written messages from the children expressing their unending love for their loved ones. March 2012 — Western Kentucky — Healthy Cells Magazine — Page 5

emotional

Depression During & After Pregnancy A Resource for Women, Their Families, & Friends

ome women may find it hard talking about Perinatal Depression. They may be unsure if they have it or how to discuss it. They may wish to deal with their problem secretly and hope that it goes away on its own. These feelings are more common than one would expect. However, every woman must realize that she is not alone. Perinatal Depression affects thousands of women and can be treated successfully. It is possible to feel better. Here are some things that can help. •L ean on Family and Friends There are many ways that family and friends can help you. A few hours of weekly child care can give you a muchneeded break. Get help cleaning the house or running errands. When you share your feelings openly with friends and family, it allows them to provide the important support that you need. •T alk to a Health Care Professional Screening for Perinatal Depression should be a routine part of your health care during and after pregnancy. Health care professionals— such as your doctor, your baby’s doctor, a nurse, or other health care provider—are familiar with Perinatal Depression. They know ways to help, and can explain your options to you. An easy way to raise the subject is to bring this booklet with you to the provider’s office. Show the items that you checked and discuss them. Say that you were reading the booklet and some of it sounds familiar to you. If you feel that your provider does not understand what you are going through, please do not give up. There are many excellent providers who do understand Perinatal Depression, who are ready to listen to you, and who can put you on the road to recovery. •F ind a Support Group Although you may not know it, there are probably other women in your community suffering from Perinatal Depression. Finding them can give you a chance to learn from others and to share your own feelings. Ask your health care professional how to find and join a support group. •T alk to a Mental Health Care Professional Many mental health professionals have special training to help women with Perinatal Depression. They can give you a safe place to express your feelings and help you find the best ways to manage and even get rid of your symptoms. When choosing counselors or other professionals, ask if they have experience in treating Perinatal Depression. They have helped other women with depression and they can help you too!

Page 6 — Healthy Cells Magazine — Western Kentucky — March 2012

•F ocus on Wellness An important step toward treating Perinatal Depression is taking care of your body. A healthy diet combined with exercise can help you gain your lost energy and feel strong. Consider these suggestions: º F ood Eat breakfast in the morning to start your day right. Eat a variety of foods from all food groups, including two servings of fruit and three servings of vegetables each day. Choose healthy snacks like non-fat milk, yogurt, fruit, and nuts. Avoid alcohol use. º E xercise Invite your friends to go on walks in your neighborhood or to the park. Try a new activity, such as swimming or biking. Take time to stretch and strengthen your muscles. In addition, by prioritizing the most important things in your life and letting go of what is least important, you can clear your mind to focus on your own health and well-being. •T ake Medication, as Recommended by Your Health Care Provider Sometimes medications are necessary in the treatment of depression. As with any medications or medical treatment, you should talk to your health care provider about which medication, if any, may be best for you. Become an educated consumer and find out information about treatment options. For more information, please visit www.womenshealth.gov.

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270-395-5588 March 2012 — Western Kentucky — Healthy Cells Magazine — Page 7

nutritional

Replace Sodium and Empty Calories with Wholesome Foods

rocery store shelves and restaurant menus are often crowded with foods containing solid fats, added sugars and high levels of sodium. During National Nutrition Month ®, the Academy of Nutrition and Dietetics (formerly the American Dietetic Association) is helping Americans understand how to get the most nutrients they need from the foods they eat, all surrounding this year’s theme: “Get Your Plate in Shape.” “When people eat foods that have added sugars and solid fats, they are consuming extra calories they don’t need,” says registered dietitian and Academy Spokesperson Angela Ginn. “These ‘empty calories’ are found in a number of foods and drinks and offer little-to-no nutritional benefits.” Foods high in solid fats (like sausage, shortening and cream) and added sugars (such as regular soda and pastries) should be considered occasional treats rather than regular options. Eating these foods on a regular basis can cause you to consume more calories than your body needs in one day. “Replace these foods with nutritionally sound choices, like fruits and vegetables, whole grains, lean protein and low-fat dairy,” Ginn says. “Eating occasional treats is okay. Just make sure to balance out those treats with healthier options and get plenty of exercise.”

Page 8 — Healthy Cells Magazine — Western Kentucky — March 2012

In addition to limiting foods high in solid fats and added sugars, consumers should also be aware of high levels of sodium in foods, especially pre-made options like frozen meals and canned soups and vegetables. Foods containing high levels of sodium are contributors to high blood pressure, heart disease and stroke. “The 2010 Dietary Guidelines for Americans recommend consuming only 2,300 milligrams of sodium per day, which is about one teaspoon of salt,” Ginn says. “While meeting this recommendation may seem hard at first, choosing foods that are lower in sodium is one big step you can take towards meeting this goal.

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Ginn offers tips to choose healthier options and “Get Your Plate in Shape”: Choose foods and drinks with little or no added sugars. “It is smart to look for foods that have no added sugars, like unsweetened apple sauce or unsweetened whole-grain cereals,” Ginn says. • Drink water throughout the day. For variety, add lemons, limes or cucumbers to your water or try carbonated water. • C hoose low-fat or fat-free milk or 100-percent fruit juices. • Eat fresh fruit salad for dessert. Eat fewer foods that are high in solid fats. “Solid fats can increase your risk for heart disease,” Ginn says. “You can reduce this risk by choosing healthier oils and lean meats.” • Instead of regular ground beef, opt for extra-lean ground beef. Ground turkey and chicken are also available in lean options. • Grill, broil, bake or steam your foods instead of frying. • C ook with healthy oils like olive, canola and sunflower oils in place of hydrogenated and partially-hydrogenated oils. • Opt for fat-free or low-fat milk, yogurt and cheese. Cut back on sodium. “Much of the sodium we eat comes from prepared meals and foods eaten away from home. This can be significantly reduced by eating fresh foods,” Ginn says. • Instead of salt, use herbs and spices to season foods, and avoid salting food before tasting it. • D o not add salt when cooking pasta, rice and vegetables. • R ead the Nutrition Facts Panel to compare sodium content of foods such as soups, broths, breads and frozen dinners, and choose the healthiest option. • E at fresh fruits and vegetables, fresh meats, poultry and fish, beans and peas, unsalted nuts, eggs and low-fat or fat-free milk and yogurt. Ginn also recommends cooking different dishes at home. “This allows you to control what you put in your meal,” she says. For more information on how to “Get Your Plate in Shape,” visit the Academy’s National Nutrition Month website for a variety of helpful tips, fun games, promotional tools and nutrition education resources.

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The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.

March 2012 — Western Kentucky — Healthy Cells Magazine — Page 9

physical

Getting Fit with a Personal Trainer By Lauren E. Hagen

Jake Taylor, left, personal trainer, has a BS in Exercise Science and Sports Medicine and has eleven years experience. Chris Ewing, right, Fitness Director at Stay Fit 24 and personal trainer, is ISSA certified and has three years experience.

ost of us live in a busy world with hectic schedules, multiple commitments, and very few hours to spare each week. In fact, many people cite their busy lifestyles as the reason they just can’t seem to get the exercise that everyone knows is essential to our health and longevity. Another reason many people do not start an exercise program is that most simply do not know how to exercise properly to get their desired results. This time of Page 10 — Healthy Cells Magazine — Western Kentucky — March 2012

year, however, is a time when people set new goals for themselves and make plans for personal improvement and renewal. If one of your goals for this year is to get healthy, get fit, or to begin the life changing journey of weight loss, Stay Fit 24, along with most other gyms in our area, offers a solution. A great feature of Stay Fit 24 and other area facilities for someone new to training, the gym, or as an experienced regular is the

Chris Ewing and Jake Taylor may be contacted at Stay Fit 24 in Paducah, KY at 270-442-2472.

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opportunity to work with a personal trainer. A personal trainer is a person qualified to coach others in order to achieve a desired level of fitness, and does not just show people how to work the machines in a gym. He or she also has the skills and experience to help clients reach a fitness level that is appropriate for their body. Personal training is one-on-one time with a client to assess the client’s physical fitness level and help him or her improve upon it. During a series of typical personal training sessions, the trainers will sit down with individuals to thoroughly examine their lifestyle, assess their goals, diet, and activity level, and then give them a fitness assessment. From this test the trainers can help to determine a workout routine to aid clients in achieving their goals. The best benefit for the client is the knowledge passed on by the trainers because this knowledge is something that stays with the client long after the session ends. Having a personal trainer is a great way to keep motivated, learn about the science of exercise, help track progress toward goals, and stay accountable for showing up to the gym. Choosing a personal trainer is just as important as choosing which gym to join. When choosing a personal trainer, there are a few characteristics to look for that are paramount to achieving personal goals. The first thing to look for, or rather look at, is what does this trainer look like? Trainers should be role models who embody the physical fitness that they are teaching and should also clearly demonstrate the knowledge that comes with their education and training. Therefore, feel free to ask what their certifications are. The top certifications are ACE (American Council on Exercise), ISSA (International Sports Science Association), NASM (National Academy of Sports Medicine). Prospective clients can also look for a trainer who has a bachelor’s degree in exercise science and/or sports medicine. Other questions one might ask could include the things like does this trainer push supplements over physical training. Also, look for someone who is not a salesperson because the main thing a trainer should want to impart is knowledge, not product. Additionally, try to gauge the trainer’s personality. Determine if there is potential for personality conflicts. Observe their interactions with other clients, ask about their success stories, and talk to other members of the gym who have trained with this person to find out what their experience with them was. A great personal trainer only wants the best for his or her clients and to help them reach their goals. Chris Ewing, personal trainer and Stay Fit 24’s Fitness Director, who has been training clients for three years, and Jake Taylor, personal trainer at Stay Fit 24, with eleven years of training experience, state that “The biggest difference between a client with a personal trainer and a gym member that hasn’t had experience with a trainer, is the distinction between how they measure their results. A person having no experience with a personal trainer typically will judge their efforts by what they see in the mirror. However, by the time they would begin to see results, most often they start to lose motivation and become frustrated from not getting the physical results they feel they should have. On the other hand, a gym member who takes advantage of a personal trainer finds out that the way they see themselves in the mirror becomes almost secondary to the measurement results they and the trainer have been tracking. Measurements such as inches lost, body fat percentage, amount of weight being able to be lifted, amount of time being able to run or do cardio now become the incentives to keep that person motivated, so that by the time they begin to see results physically in the mirror, they are still on top of their game.”

March 2012 — Western Kentucky — Healthy Cells Magazine — Page 11

feature story

Wheeler Wellness Center & Spa, LLC Achieving Wellness, Inside and Out By Kim Gregory Russell “

Discussing Skin Improvements with Co2 Laser Page 12 — Healthy Cells Magazine — Western Kentucky — March 2012

e are facing a crisis in this country. Far too many people, women especially, face a major battle each day to maintain self-confidence and a positive, healthy self-image and body image. If my work can help people relax, improve their health, and feel better, then I feel fulfilled knowing that I have made a difference,” states Wendy Suthard Gough, licensed aesthetician and laser tech at Wheeler Wellness Center and Spa. Gough’s passion for her chosen profession and her belief in the importance of helping others pursue wellness, inside and out, is indicative of the mission and vision of the facility, which opened in January 2011. Wheeler Wellness Center and Spa is a unique, innovative facility that seeks to offer services that will help clients achieve a higher quality of life. The Center is owned and operated by Dr. W.G. Wheeler, a specialist in vascular surgery who is also trained in aesthetics. The Center offers a full range of laser skin and hair removal treatments, skincare services, cosmetic enhancements, and weight loss management programs. However, one might be surprised to learn about the All About Me Boutique that is part of the facility, offering fun accessories and gifts. There is also a full-service hair and nail salon, Di Sorellas Hair and Nail Design. Clients can also enjoy a massage by Sheila Gandy, licensed massaged therapist (A Healing Sanctuary), also located in the Wheeler Wellness Center and Spa. Dr. Wheeler has been in Paducah 33 years and was the first vascular surgeon in the area and later served as the CEO of Lourdes Hospital. He then began working in wound care and later decided to pursue his interest in aesthetics and wellness. When asked what sets his facility apart from other spas in the region, Dr. Wheeler explained that the Center is one of the few in which many of the services (such as Botox, fillers, and laser), are provided directly by the physician. All aesthetician services are closely monitored and supervised by the physician. The professionals at Wheeler’s facility strive to offer personalized, customized care for their clients. They seek to spend time providing individual attention and that “human touch” that makes such a difference in the lives of those who visit the Center. The perception that the purpose of a spa is to allow people to spend a relaxing time and pamper themselves is only half true, at least in the case of Dr. Wheeler’s Center. Dr. Wheeler and his staff are committed to using their skills, their products, their knowledge, and their technology to help promote overall quality of life for their clients. “We work to take care of the whole person: body, mind, and spirit. We want to help people feel good about themselves and to restore what time, stress, the environment, and lifestyle have damaged,” explained Dr. Wheeler. Many people who haven’t experienced this type of facility might consider a spa to be a frivolous indulgence. How-

Makeover with Physician Grade Franche Vitamin & Mineral Cosmetics ever, one of the primary goals of Dr. Wheeler and his staff is to provide both education and stress relief and prevention for their clients. One of the best ways for people to feel better and pursue overall wellness is to find ways to “get comfortable in their own skin.” Dr. Wheeler and his staff believe that when we look better, we feel better. One of the most innovative services offered by the Wheeler Wellness Center and Spa is the CO2 Smartskin Laser, which is the only laser of its kind available in our region and can only be operated by a physician. It is considered the “gold standard” among other lasers. This laser is state-of-the-art equipment that provides the latest in skin resurfacing treatments. According to Dr. Wheeler, the laser delivers “a series of tiny pulses of laser energy” to the skin, and “as these microscopic holes heal, new younger looking skin is revealed and collagen is stimulated deep within your skin.” The laser can reduce wrinkles, treat brown spots, improve skin irregularities, smooth and treat uneven pigmentation, treat dark under-eye circles, reduce pore size, and tighten the skin. One of Dr. Wheeler’s laser clients, Leslie Goerke, is incredibly proud of the results that were achieved through her laser treatments. Leslie is proud to show off her “before and after” photos, which show a dramatic restoration to Leslie’s skin, particularly the areas around her eyes and her mouth. Not only does Leslie look younger, but she also is happy to add that the results made her feel younger too. “I feel totally comfortable going without makeup now, and I’m so proud to show off my restored skin,” Leslie said. The laser, which stimulates the skin on a deep level and stimulates the skin’s ability to heal itself, provides clients with dramatic results while reducing the amount of healing time typically associated with major skin resurfacing treatments. In fact, Leslie was able to begin wearing makeup again after just three or four days, and after healing completely and achieving such dramatic results, she often skips the makeup routine. Most clients, according to Dr. Wheeler, need only one treatment, though the number of treatments does vary according to age, sun damage, smoking, or scarring (such as scarring from acne). Technology such as the CO2 Smartskin laser, interestingly, is one contributing factor to the overall reduction in surgical facelifts in recent years. Because such dramatic results can restore a person’s skin and take years off the face, many are finding the need to pursue surgical options unnecessary. The face is not the only part of the body that can be rejuvenated by the laser. Areas such as the neck, the upper chest, or the hands can all

A Healing Sanctuary Massage March 2012 — Western Kentucky — Healthy Cells Magazine — Page 13

feature story

continued

be treated with the laser to improve the health of the skin and achieve a more youthful appearance. The Wheeler Wellness Center and Spa also offers laser hair removal services that will permanently remove embarrassing, unwanted hair. And when considering the amount of money and time that people devote to hair removal methods that are only temporary, this service pays for itself in a rather short amount of time. Many people do not realize that the skin is the human body’s largest organ and is the first line of defense for the body. Environmental factors, sun damage, poor nutrition and hydration, neglect, and lack of skincare knowledge all contribute to the damage that is done to skin daily. Not only can sun damaged skin make individuals look older and therefore feel less confident and attractive, but it can also lead to more serious health concerns. Sun damage, however, is not the only condition that can be treated with the skincare services provided by the licensed aestheticians at Wheeler Medical Center and Spa, Tammy Nelson and Wendy Suthard Gough. Anyone who suffers from skin conditions such as acne or rosacea will benefit immensely from the services, knowledge, and medical grade products offered by Tammy and Wendy. As licensed aestheticians, both Wendy and Tammy are highly trained and regularly take part in continuing education, research, and training workshops. The aesthetician’s education combined with their continual professional development keep them up to date with the knowledge and skills to provide the most effective services and information to their clients. Often, spas use non-specialists to perform procedures and provide the actual care. In contrast to common practice, Wheeler Wellness Center and Spa’s aesthetic procedures are performed entirely by fully licensed aestheticians, which is a unique feature in which the facility takes pride. Clients can visit the spa and feel secure knowing that they are receiving the best care from the most qualified professionals. Dr. Wheeler notes that,” My goal is to provide excellent service provided by passionate, knowledgeable professionals and improve the overall quality of life for anyone who walks through our doors.” It does not take long for a client to realize that a treatment provided at Wheeler Wellness Center and Spa is an individualized opportunity to receive excellent care provided by a caring specialist. After spending just a few moments in the clinical facial room, a client will quickly realize that he or she is receiving much more than a few moments of relaxation and pampering. Certainly, the soothing music, comfortable furniture, and soft lighting do provide a peaceful mood that a client will most definitely appreciate as an escape from the hustle and bustle of daily life. However, having a facial is both a healing experience and an opportunity to learn about one’s individual skin and techniques for achieving more healthy, beautiful skin. According to Tammy, people need to understand that it is important to devote the time and energy needed to have an effective skincare rou-

Page 14 — Healthy Cells Magazine — Western Kentucky — March 2012

tine. She compared skincare with fitness, explaining, “A person can’t go to the gym one time and then expect to have a healthy, perfect body after just one workout. People need to commit to skincare like they would an exercise routine in order to benefit from lasting results, and they also need to learn about the best things they can do for the health of their skin.” Working with a licensed aesthetician like Tammy or Wendy, and having a skincare expert take the time to analyze and evaluate a client’s unique skin and then teach that client the best methods and products to use is a very valuable service. For example, Tammy explained the difference between medical grade products, which are only available from a physician, and other products available over the counter. For instance, medical grade products offer purer ingredients in the most effective dosages that meet the high standards of the FDA. One example she provided related to vitamin C, which was discovered to be beneficial to skin but only effective when a certain percentage is present in the product. Though many over the counter products boast that they contain this ingredient, consumers are often unaware that the percentage that is present, unfortunately, has absolutely no impact on the skin. At Wheeler Medical Center and Spa, medical grade cosmetics and skincare products are available, and many consumers would be surprised that the prices for these products are quite comparable to what they are purchasing at the local drugstores. Theraderm, a line of products developed by a plastic surgeon and biochemist, is available for purchase through the Center. Also, medical grade sunscreen can be purchased at the Center, which is a product Leslie Goerke, who achieved such dramatic results with her laser treatments, advocates wholeheartedly. For a complete list of services provided by Wheeler Medical Center and Spa (including HCG weight loss management, cosmetic enhancements, treatment for varicose and spider veins, Latisse, dermal fillers, and numerous others), take a few moments to call the center or drop in for a visit. The Center offers free consultations, and its friendly and highly trained staff maintains a commitment to take the time to make each person who walks through the doors feel comfortable, relaxed, confident, and more knowledgeable. Anyone who would like to make it a priority to pursue overall wellness would benefit greatly from just one visit to the Wheeler Wellness Center and Spa. However, it’s highly likely that anyone who visits just one time will be back again and again!

For more information or to schedule an appointment call 270-534-5641 or visit Wheeler Wellness Center & Spa, LLC located at 116 Lone Oak Road Paducah, KY.

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Take a Trip to Nelson Pharmacy and Take a Trip Back in Time... By Karen Jones, Owner / Nelson Pharmacy

elson's Rexall Drugs (as it was originally named) was first established in Benton 1897 by Arch Nelson. Pont Nelson assumed the business in the early 1930's and continued until he sold it to George Patterson in 1977. Nelson Pharmacy is the oldest continued operating drugstore in the county. Home to an old-fashioned soda fountain, the store has always maintained its small-town atmosphere. The soda fountain was their biggest attraction and continues to be a draw. We pride ourselves in continuing the traditions of friendliness and service established by Arch, Pont and Grace Nelson. We also pride ourselves in offering the most up-todate pharmaceutical services available, including computerizing our pharmacy department for complete and efficient records for our customers. We are located on the Benton Court Square in historic downtown Benton, Kentucky. Nelson Pharmacy offers fast, friendly, prescription service with competitive prices and is a preferred provider with most insurance plans. Visit Nelson Pharmacy at 1112 Main Street, Benton, KY or call 270-527-3616

grief recovery

“Am I Paranoid, Or Are People Avoiding Me?” Healthy Cells magazine is pleased to present another in a series of feature articles on the subject of Grief Recovery®. The articles are written by Russell P. Friedman, Executive Director, and John W. James, Founder, of The Grief Recovery Institute. Russell and John are co-authors of WHEN CHILDREN GRIEVE - For Adults to Help Children Deal with Death, Divorce, Pet Loss, Moving, and Other Losses - Harper Collins, June, 2001 - & THE GRIEF RECOVERY HANDBOOK - The Action Program For Moving Beyond Death, Divorce, and Other Losses [Harper Perrenial, 1998]. The articles combine educational information with answers to commonly asked questions.

ven though grievers seem to be walking though quicksand, they usually have a heightened awareness of what is going on around them. In particular, they are very aware of being judged, evaluated, or criticized. In earlier columns we talked about the killer cliches that are not helpful to grievers. Unhelpful comments almost always encourage the griever to feel some way other than the way they feel. For example; don’t feel sad, you should feel grateful that you had him/her for so long. In addition to the constant fight against the killer cliches, the griever starts to experience being avoided by people they know. Grievers notice that friends who know about the loss will not approach them or will talk to them and never mention the loss. The truth is that people often do avoid grievers. Since our society has so mis-educated us about loss, we are often led to believe that the griever wants and needs to be alone. Although grievers sometimes want to be alone, more often they want to be treated normally. Because we were never properly taught how to talk about the conflicting feelings caused by loss, we are often afraid to talk to our friends when they have experienced a loss. Therefore our own fear will cause us to avoid grievers or to avoid the subject of their loss. Fear is one of the most common responses to loss. For example, when a spouse dies: How can I go on without them? Or, after a divorce: Where will I find another mate as wonderful, as beautiful? While fear is often the emotional response to loss, in our society, ISOLATION is frequently the behavioral reaction to the fear. Look at the combination outlined above. People avoid grievers because they are mis-informed and afraid. Grievers avoid others because they are afraid and then isolate. Is anybody talking to anyone else, and if so are they talking about anything important to the griever? As the result of tens of thousands of direct interactions with grieving people, we can tell you that what grievers most want and need to do is to talk about “what happened” and talk about their relationship with the person who died or to whom they were married. That does not mean that every griever will want to have a detailed conversation with every one they meet. Nor does it mean that you always have to make yourself available to someone who may need more time than you have. What we are suggesting is that instead of avoiding the subject of the loss that you at least acknowledge it. A simple comment like, I was Page 16 — Healthy Cells Magazine — Western Kentucky — March 2012

sorry to hear about your loss, can be very helpful to a griever who may be questioning his or her own sanity because no one is even mentioning their loss. QUESTION: There are many kinds of losses that produce grief, is there a single definition that encompasses all of the emotions caused by loss? ANSWER: While a universal definition is impossible, we can come very close. Grief is the conflicting group of human emotions caused by a change or an end in a familiar pattern of behavior. Next Month: “I’m Fine...And Other Lies” For information about programs and services, write to The Grief Recovery Institute, P.O. Box 6061-382 Sherman Oaks, CA. 91413. Call [818] 907-9600 or Fax: [818] 907-9329. Please visit our website at: www.grief-recovery.com.

specialized care

NICU Celebrates 1st Anniversary with 2012’s First Babies: The Gerard Twins From Vienna Submitted by Western Baptist Hospital

ony and Berna Gerard of Vienna, Ill., chose Western Baptist Hospital for the birth of their twin sons because it was close to relatives. It proved to be the best choice when the boys came seven weeks early and benefited from the Neonatal Intensive Care Unit. “It was the best decision we could have made,” Berna said. “Everybody was so great. It’s like family the way everyone takes care of each other.” The twins, Aldi and Vodra, were born on Jan. 1, becoming the first babies in the region born in 2012. Since the area’s first NICU opened at Western Baptist a year ago, more than 180 babies and families have been able to stay close to home for special care. Neonatologist Edward O’Neill, M.D., said most babies are admitted to the NICU because of respiratory problems or problems related to their prematurity.

“The clearest benefit for these families and their babies, who once had to be transferred out of this region, is they now can stay close to home,” Dr. O’Neill said. “Being transferred just adds unnecessary stress on the whole family.” Tony Gerard, a professor at Shawnee Community College in Ullin, Ill., said the NICU and its staff were most impressive. “I can’t say enough good about the NICU unit,” he said. “Dr. O’Neill came by every day and looked us up to tell us what was going on. It’s one of the best experiences I’ve ever had with a healthcare professional. We think the world of him.” For more information about the NICU, speak to a Western Baptist nurse at the StorkLine: 270-575-BABY.

March 2012 — Western Kentucky — Healthy Cells Magazine — Page 17

effective therapy

Relief From

Fibromyalgia with Massage! By Jenny Stephens, LMT

ibromyalgia or FM is a disorder classified by the presence of chronic widespread pain and a heightened, painful response to gentle touch. Other symptoms of the FM include debilitating fatigue, sleep disturbance, and joint stiffness as well as many other secondary symptoms. Although there is no cure for fibromyalgia, there are therapies that can help controlled and are effective in reducing symptoms, including massage therapy. Massage can reduce the pain, stiffness and tender points associated with fibromyalgia pain. No one is sure how massage actually reduces pain, but it may have something to do with the central nervous system. By stimulating the central nervous system, the body releases pain blockers, including endorphins, serotonin, and non-epinephrine. These hormones work to counteract the body’s pain signals sent by the brain to lessen and/or block the pain. The benefits of massage on FM patients is amazing . FM sufferers that receive massage on a regular basis will tell you that massage is the best treatment option, that they have ever received. The benefits include: • Increased blood circulation to the muscles, allowing for faster muscle repair • Increased flexibility & range of motion • Reduced joint stiffness & overall pain • Decreased stress and depression • Improved sleep patterns Page 18 — Healthy Cells Magazine — Western Kentucky — March 2012

• • • • • • • • •

Greater Energy Improved Concentration Reduced Fatigue and Stress Decreased Anxiety Enhanced Immunity Improves Body Motion Relieves Tension Related Headaches Reduces Heart Rate Helps With Injury Rehabilitation

Swedish massage and Deep Tissue massage are the most common forms of massage for FM sufferers. Myofascial Release is also a massage treatment technique used often to relieve pain. Facia is a thin layer of tissue that covers all of the muscles and in FM patients this becomes shortened and very painful. By releasing or stretching the fascia it helps relieves the pain. There are different levels of fibromyalgia. Sometimes a client may need a Swedish massage and sometimes one may need a Deep Tissue massage. Sometimes FM suffers need some of both during a massage session. And, sometimes a client cannot be touched at all. It has been my experience that most of my fibromyalgia clients need a regular Swedish or just a medium deep massage. Not only is massage totally relaxing and rejuvenating , but individuals who receive regular massage don’t get sick as often as others and when they do, they don’t get it as bad or keep it as long.

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Thank you Hormone Replacement Therapy LoneTo oak Pharm ThankNutritional you Wellness StresscomPounding Management Lone oak Pharmacy and for being a SuPP Specializing in Hormone Replacement Th “HELPING YOU FEEL LIKE comPounding ShoPPe Nutritional Wellness and StressfooTb Manage fLaSh YOURSELF AGAIN” Specializing in:

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There’s no denying the power of massage no matter how we describe it (pampering, rejuvenating, therapeutic) or the reasons H H H H we H H H H H H H H H H H H H H H H H H H H H H H H H H H receive it (a luxurious treat, stress relief, pain management), mas1 sage therapy can be very powerful in your healthcare regimen. Many people report a sense of improved perspective and clarity after receiving a massage. The emotional balance massage provides can often be just as important and valuable as the physical benefits. Increase health benefits with frequent visits: Getting a massage can do you a world of good; with our fast paced schedules, and the highly stressful world that we live in today, massage therapy is one of the best ways to relax and promote overall wellness, both physically and mentally! Getting a massage frequently by means of regularly scheduled appointments can play a huge part in your health. Consider massage therapy a necessary piece of your overall health and wellness plan! Why not schedule a massage today! This is a natural process that leaves you totally relaxed and rejuvenated. You may sleep better tonight than you have slept in a long time. Call Jenny’s Day Spa and schedule an appointment today. You deserve it!

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March 2012 — Western Kentucky — Healthy Cells Magazine — Page 19

get involved

Local Residents Called to Contribute to Historic Cancer Research Effort Community Involvement Can Answer Critical Questions About Cancer Causes, Prevention Submitted by The American Cancer Society

esidents of Western Kentucky have an unprecedented opportunity to participate in a historic study that has the potential to change the face of cancer for future generations. Men and women between the ages of 30 and 65 who have never been diagnosed with cancer are needed to participate in the American Cancer Society?s Cancer Prevention Study-3 (CPS-3). CPS-3 will enroll a diverse population of up to half a million people across the United States and Puerto Rico. The opportunity for Western Kentucky residents to enroll in CPS-3 is being made possible later this spring in partnership with both Western Baptist Hospital and Lourdes Hospital in Paducah. Dates and times will be updated at www.cancer.org/cps3. CPS-3 will help researchers better understand the lifestyle, environmental, and genetic factors that cause or prevent cancer. “My mom is a two-time cancer survivor and I’m doing all I can to make sure my children don’t have to say that. I really believe this (CPS-3) is part of the answer,” said one study participant. To enroll in the study, individuals will be asked to read and sign an informed consent form; complete a comprehensive survey packet that asks for information on lifestyle, behavioral, and other factors related to your health; have your waist circumference measured; and give a small blood sample. Page 20 — Healthy Cells Magazine — Western Kentucky — March 2012

Upon completion of this process, the Society will send periodic follow-up surveys to update your information and annual newsletters with study updates and results. The in-person enrollment process takes approximately an hour to complete. Periodic follow-up surveys of various lengths are expected to be sent every few years to individuals Many individuals diagnosed with cancer struggle to answer the question, what caused my cancer? “In many cases, we don’t know the answer,” said Alpa V. Patel, Ph.D., principal investigator of CPS-3. “CPS-3 will help us better understand what factors cause cancer, and once we know that, we can be better equipped to prevent cancer.” Dr. Patel added, “Our previous cancer prevention studies have been instrumental in helping us identify some of the major factors that can affect cancer risk. CPS-3 holds the best hope of identifying new and emerging cancer risks, and we can only do this if members of the community are willing to become involved.” Researchers will use the data from CPS-3 to build on evidence from a series of American Cancer Society studies that began in the 1950s that collectively have involved millions of volunteer participants. The Hammond-Horn Study and previous Cancer Prevention Studies (CPS-I, and CPS-II) have played a major role in understanding cancer prevention and risk, and have contributed significantly to the scientific basis and development of public health guidelines and recommendations. Those studies confirmed the link between cigarette smoking and lung cancer, demonstrated the link between larger waist size and increased death rates from cancer and other causes, and showed the considerable impact of air pollution on heart and lung conditions. The current study, CPS-II, began in 1982 and is still ongoing. But changes in lifestyle and in the understanding of cancer in the more than two decades since its launch make it important to begin a new study. The voluntary, long-term commitment by participants is what will produce benefits for decades to come. “Taking an hour or so every few years to fill out a survey – and potentially save someone from being diagnosed with cancer in the future -- is a commitment that thousands of volunteer participants have already made. We're looking for more like-minded individuals in Kentucky to join this effort that we know will save lives and improve the outlook for future generations,” said Dr. Patel. For more information or to learn how to become involved with CPS-3, visit cancer.org/cps3, email cps3@cancer org, or call toll-free 1-888-604-5888.

financial health

Planning Your Retirement Can Be Stressful, But

It Doesn’t Have to Be

rue to form, Baby Boomers are redefining retirement too! The 76 million Americans born from 1946 to 1964 have driven major national trends in their lifetime and are living longer than any previ-

ous generation. Today, with the oldest of them having turned 60, some are already retired, or have been forced to retire, and many more are thinking seriously about retirement. And there’s a lot to think about for the aging boomer: • Do you want to retire outright and never work again? How many years do you need to keep working before you can realistically afford to do that? • Do you have the opportunity or desire to “reinvent” yourself and start a new career – in other words, retire sooner from your present job and spend more years following a passion that can also provide at least a modest income? • With large corporations continuing to downsize, your company may offer you a retirement package. If so, it makes a big difference how you choose to receive it. If handled well, how far can your package take you toward financial independence? • If your corporation offers a traditional pension – perhaps in addition to a 401(k) plan – how much is your pension account worth? Have

Submitted by Amy Glasgow, Financial Advisor

you been with the company long enough for those assets to be fully vested? Will the plan continue to be funded? Should you take your money as a lump sum? What about your beneficiaries? • When it’s time to take your 401(k) assets, how do you transfer them to an IRA without tax consequences? What’s the best way to designate beneficiaries for your legacy?* • If you’re fortunate enough to have stock options as part of your corporate compensation plan, how should they be factored into your retirement plan? Do you fully understand what you own? • Once you’ve retired, how much can you take from your account each year and still be confident that you won’t outlive your money? What is the best way to structure your assets to benefit your heirs? What role should life insurance play in retirement and estate planning? • Federal tax law is designed to reward investing for retirement, but it gives the full rewards only to those who know how to take advantage of the rules. The options are many, the rules are complicated, and tax laws change from year to year. How can you get all this under control without making it a full-time job? That’s where your financial advisor, along with your tax and legal advisors, comes in. Ask these professionals to help you address concerns connected with planning your retirement – everything from clarifying your dreams of financial independence to the psychology of spending and saving to developing an investment policy statement to planning your estate. * Withdrawals are subject to ordinary income tax and may be subject to a federal 10% penalty if taken prior to age 59 ½. Wells Fargo Advisors / Wells Fargo Advisors Financial Network is not a legal or tax advisor. However, our Financial Advisors will be happy to work with you and your chosen tax and legal advisors to help you meet your financial goals. This article was written by Wells Fargo Advisors and provided courtesy of Amy Glasgow, Financial Advisor in Paducah at 270-444-8084. Investments in securities and insurance products are: NOT FDICINSURED/NOT BANK-GUARANTEED/MAY LOSE VALUE Wells Fargo Advisors, LLC, Member SIPC, is a registered brokerdealer and a separate non-bank affiliate of Wells Fargo & Company. March 2012 — Western Kentucky — Healthy Cells Magazine — Page 21

lifestyle change

Breaking Bad Habits

Why It’s So Hard to Change I

f you know something’s bad for you, why can’t you just stop? About 70% of smokers say they would like to quit. Drug and alcohol abusers struggle to give up addictions that hurt their bodies and tear apart families and friendships. And many of us have unhealthy excess weight that we could lose if only we would eat right and exercise more. So why don’t we do it? NIH-funded scientists have been searching for answers. They’ve studied what happens in our brains as habits form. They’ve found clues to why bad habits, once established, are so difficult to kick. And they’re developing strategies to help us make the changes we’d like to make. “Habits play an important role in our health,” says Dr. Nora Volkow, director of NIH’s National Institute on Drug Abuse. “UnderPage 22 — Healthy Cells Magazine — Western Kentucky — March 2012

standing the biology of how we develop routines that may be harmful to us, and how to break those routines and embrace new ones, could help us change our lifestyles and adopt healthier behaviors.” Habits can arise through repetition. They are a normal part of life, and are often helpful. “We wake up every morning, shower, comb our hair or brush our teeth without being aware of it,” Volkow says. We can drive along familiar routes on mental auto-pilot without really thinking about the directions. “When behaviors become automatic, it gives us an advantage, because the brain does not have to use conscious thought to perform the activity,” Volkow says. This frees up our brains to focus on different things. Habits can also develop when good or enjoyable events trigger the brain’s “reward” centers. This can set up potentially harm-

ful routines, such as overeating, smoking, drug or alcohol abuse, gambling and even compulsive use of computers and social media. “The general machinery by which we build both kinds of habits are the same, whether it’s a habit for overeating or a habit for getting to work without really thinking about the details,” says Dr. Russell Poldrack, a neurobiologist at the University of Texas at Austin. Both types of habits are based on the same types of brain mechanisms. “But there’s one important difference,” Poldrack says. And this difference makes the pleasure-based habits so much harder to break. Enjoyable behaviors can prompt your brain to release a chemical called dopamine. “If you do something over and over, and dopamine is there when you’re doing it, that strengthens the habit even more. When you’re not doing those things, dopamine creates the craving to do it again,” Poldrack says. “This explains why some people crave drugs, even if the drug no longer makes them feel particularly good once they take it.” In a sense, then, parts of our brains are working against us when we try to overcome bad habits. “These routines can become hardwired in our brains,” Volkow says. And the brain’s reward centers keep us craving the things we’re trying so hard to resist. The good news is, humans are not simply creatures of habit. We have many more brain regions to help us do what’s best for our health. “Humans are much better than any other animal at changing and orienting our behavior toward long-term goals, or long-term benefits,” says Dr. Roy Baumeister, a psychologist at Florida State University. His studies on decision-making and willpower have led him to conclude that “self-control is like a muscle. Once you’ve exerted some self-control, like a muscle it gets tired.” After successfully resisting a temptation, Baumeister’s research shows, willpower can be temporarily drained, which can make it harder to stand firm the next time around. In recent years, though, he’s found evidence that regularly practicing different types of selfcontrol—such as sitting up straight or keeping a food diary—can strengthen your resolve. “We’ve found that you can improve your self-control by doing exercises over time,” Baumeister says. “Any regular act of selfcontrol will gradually exercise your ‘muscle’ and make you stronger.” Volkow notes that there’s no single effective way to break bad habits. “It’s not one size fits all,” she says. One approach is to focus on becoming more aware of your unhealthy habits. Then develop strategies to counteract them. For example, habits can be linked in our minds to certain places and activities. You could develop a plan, say, to avoid walking down the hall where there’s a candy machine. Resolve to avoid going places where you’ve usually smoked. Stay away from friends and situations linked to problem drinking or drug use. Another helpful technique is to visualize yourself in a tempting situation. “Mentally practice the good behavior over the bad,” Poldrack says. “If you’ll be at a party and want to eat vegetables instead of fattening foods, then mentally visualize yourself doing that. It’s not guaranteed to work, but it certainly can help.” One way to kick bad habits is to actively replace unhealthy routines with new, healthy ones. Some people find they can replace a bad habit, even drug addiction, with another behavior, like exercising. “It doesn’t work for everyone,” Volkow says. “But certain groups of patients who have a history of serious addictions can engage in certain behaviors that are ritualistic and in a way compulsive—such as marathon running—and it helps them stay away from drugs. These alternative behaviors can counteract the urges to repeat a behavior to take a drug.”

Another thing that makes habits especially hard to break is that replacing a first-learned habit with a new one doesn’t erase the original behavior. Rather, both remain in your brain. But you can take steps to strengthen the new one and suppress the original one. In ongoing research, Poldrack and his colleagues are using brain imaging to study the differences between first-learned and later-learned behaviors. “We’d like to find a way to train people to improve their ability to maintain these behavioral changes,” Poldrack says. Some NIH-funded research is exploring whether certain medications can help to disrupt hard-wired automatic behaviors in the brain and make it easier to form new memories and behaviors. Other scientific teams are searching for genes that might allow some people to easily form and others to readily suppress habits. Bad habits may be hard to change, but it can be done. Enlist the help of friends, co-workers and family for some extra support. For more information please visit www.nih.gov. March 2012 — Western Kentucky — Healthy Cells Magazine — Page 23

vitamins

Eat Green

Leafy Vegetables for Your Health Submitted By Yolanda Heath, Owner, Heath Health Foods

ark leafy greens are a rich source of many vitamins such as A, C, K, E, and B, as well as minerals such as iron, calcium, and fiber, which are all essential for good health. Recent studies have shown that Vitamin K plays an important role in preventing osteoporosis, arthritis, diabetes, and atherosclerosis. Vitamin E has been shown to prevent skin cancer. Greens contain beta carotene (vitamin A), lutein, and zeaxanthin which are powerful antioxidants that destroy free radicals (that damage and weaken our body cells), and help protect our bodies from cancer. Beta carotene strengthens the immune system, while lutein and zeaxanthin prevent degenerative eye diseases like cataract. Not to mention, greens are also a great source of fiber! Greens are also known to slow down general age-related cellular degeneration, and are great for our skin, hair, and nails. When our bodies convert the beta carotene in leafy greens like spinach to vitamin A this helps regulate the production and turnover of cells so skin's surface is smooth. Your body needs a little dietary fat to absorb some of the vitamins found in dark green vegetables. Add a bit of oil (such as olive or canola oil) or salad dressing to your dark green vegetables to make sure your body absorbs all of the vitamins you eat. Page 24 — Healthy Cells Magazine — Western Kentucky — March 2012

Examples of dark green leafy vegetables and ways to eat them: Arugula has a peppery taste and is rich in vitamins A, C, and calcium. Arugula can be eaten raw in salads or added to stir-fry, soups, and pasta sauces. Broccoli has both soft florets and crunchy stalks, and is rich in vitamins A, C, and K, folate, and fiber. Broccoli can be eaten raw, steamed, sautéed, or added to a casserole. Collard Greens have a mild flavor and are rich in vitamins A, C and K, folate, fiber, and calcium. The best way to prepare them is to boil them briefly and then add to a soup or stir-fry. You can also eat collard greens as a side dish. Just add your favorite seasoning and enjoy! Dandelion Greens have a bitter, tangy flavor and are rich in vitamin A and calcium. They are best when steamed or eaten raw in salad. Kale has a slightly bitter, cabbage-like flavor and is rich in vitamins A, C and K. Kale is tasty when added to soups, stir-fries, and sauces.

Mustard Greens have a peppery or spicy flavor and are rich in vitamins A, C, K, along with folate, and calcium. They are delicious when eaten raw in salads or in stir-fry and soups. Romaine Lettuce is a nutrient-rich lettuce that is high is vitamins A, C, and K, and folate. It is best when eaten raw in salads, sandwiches or wraps. Spinach has a sweet flavor and is rich in vitamins A and K, folate, and iron. Spinach tastes great eaten raw in salads or steamed. Swiss Chard tastes similar to spinach and is rich in vitamins A, C, and K, potassium, and iron. It is best stir-fried, added to sauces, or eaten raw in salads. Because we at Heath Health Foods know that eating greens in their natural raw state is one of the best ways to get all the nutrient value from them, we provide local sources of produce and encourage people to eat a raw vegetable diet as much as possible. It is well established now that the phytonutrients and enzymes found in raw produce are potent weapons in both the prevention of and recovery from a long list of ailments prevalent in our modern culture. Juicing vegetables is one way to get the most nutrients from the plant. We like to juice kale, spinach, lettuce, wheat grass and celery along with other vegetables to ensure we get all the health benefits. Coming in March we will be offering juice tasting days at Heath Health Foods, check out our website to see when those events are occurring.

Other ways to use greens: Dark green vegetables are very tasty and easy to add to your daily meals. Look for them at your local grocery store and try some of these recipes! • Make a salad: Leafy greens such as romaine lettuce, spinach and arugula taste great when mixed in a salad with different kinds of veggies, such as tomatoes, cucumbers, carrots, and lettuce. • Wrap it up: Make a wrap with tuna, chicken, or turkey and add romaine lettuce, spinach, arugula, and other veggies for some extra flavor. • Add to a soup: Try mixing leafy greens such as collard greens, kale or mustard greens into your favorite soup. • Stir-fry: Add chopped leafy greens or broccoli to your stir-fry. Chicken or tofu stir-fried with olive or canola oil and your favorite dark green vegetable is delicious! • Steam it: Try steaming collard greens, kale, or spinach. Add water to a pot and place a steamer with the vegetables into it. Next, bring the water to a simmer, cover with a lid, and wait a few minutes until your vegetables are slightly soft. Remember: Try to include ½ a cup of dark green leafy vegetables in your day for a tasty way to get lots of vitamins and minerals. Sources: http://www.youngwomenshealth.org/leafy.html http://www.vegrecipes4u.com/health-benefits-of-green-leafy-vegetables.html

March 2012 — Western Kentucky — Healthy Cells Magazine — Page 25

Over the river and through the woods to the trauma center we go. All-terrain vehicles can go 60 mph and weigh 600 pounds. Yet, many owners think of them as just big toys. Consider the facts: 136,000 ATV-related injuries were treated in hospitals and doctors’ offices in 2004. Accidents happen when ATVs are operated in the wrong place, under the wrong conditions, by people too young or too inexperienced in ATV safety measures. If you must ride an ATV, use your head — the right way. A public service message from the American Academy of Orthopaedic Surgeons and the Orthopaedic Trauma Association. For recommendations on ATV safety, visit orthoinfo.org and ota.org. ORTHOPAEDIC TRAUMA ASSOCIATION Page 26 — Healthy Cells Magazine — Western Kentucky — March 2012

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It’s not a doodle. It’s an autograph. Because before surgery, many doctors sign the site where surgery should be performed, while the patient watches. It’s Aofas a program AMERICAN ORTHOPAEDIC called “Sign FOOT AND ANKLE SOCIETY footcaremd.com Your Site,” to make extra sure the operation happens in the place it should. Visit aaos.org or call 1-800824-BONES. Ask your surgeon to “Sign Your Site” and relax – it’ll only tickle.

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McCracken commissioner Jerry Beyer recovers after stroke treatment at western Kentucky’s only certified stroke center.

Stroke director Joseph Ashburn, M.D., returns to his home county because he believes you can get same expert care here as in large medical centers where he trained.

If you’re over 50 or have osteoporosis, it’s important that you don’t ignore your back pain. It may signal a spinal fracture. See your doctor right away if you think you may have one.

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