October Iowa City Healthy Cells 2012

IOWA CITY area

Promoting Healthier Living in Your Community • Physical • Emotional • Nutritional

OCTOBER 2012

FREE

HealthyCells www.healthycellsmagazine.com

M A G A Z I N E

Corridor Radiology: The Freedom to Choose page 14

My Path to

Health and Wellness page 5 Are Vitamin D Supplements Really Neccessary page 17 8 Financial Tips for Young Adults page 20

TM

“THE FREEDOM TO CHOOSE”

MRI • CT • DIGITAL MAMMOGRAPHY • 3D/4D ULTRASOUND • BONE DENSITOMETRY • X-RAY

YOUR IMAGING CENTER IS YOUR CHOICE. When you need an elective or required imaging exam, ask for Corridor Radiology by name. We’ll save you time, money and provide outstanding care for you and your family—all within a private, state-of-the-art clinic setting with free parking! Just like choosing where to have your prescription filled, where you fulfill your imaging exam is up to you!

Visit us online today at www.corridorradiology.com.

EXPANDED HOURS! We’re here to serve you 8am - 8:30pm Monday through Friday, and 8am-5pm Saturdays, Sundays & holidays*.

2769 Heartland Dr., Coralville, IA NEW! Coral West Health Center Call for a tour! 319.545.7300 *Excluding Christmas Day.

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563-940-2295 (Cell/text) klimwellness@gmail.com www.advocare.com/03034246

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www.melrosemeadows.com October 2012 — Iowa City — Healthy Cells Magazine — Page 3

O C TOBER

2012 Volume 1, Issue 7

5

Taking Action: My Path to Health and Wellness

6

Emotional: I’m Fine… And Other Lies

This Month’s Cover Story:

Corridor Radiology: The Freedom to Choose

Where you have your imaging exams performed is your choice

page 14

Cover and feature story photos by Accent Photographic

8

Nutritional: Squash 101

10

Physical: Inpatient Rehabilitation

13

Financial Assistance: Paying for College?

17

The Right Dose: Are Vitamin D Supplements Really Necessary?

18

Prostate Health: A Family Crisis and Tempers Flare

20

Money Management: 8 Financial Tips for Young Adults

21

Healthy Initiative: Hop on the Walking School Bus

22

School Gardens: Farm to School

24

Physical Tolerance: How Can We Measure Pain?

26

For information about this publication, contact Laurie Hutcheson, owner at

563-650-1876, ICHealthycells@gmail.com Healthy Cells Magazine is a division of:

Sitting Disease: Is Sitting a Health Hazard?

1711 W. Detweiller Dr., Peoria, IL 61615 Ph: 309-681-4418 Fax: 309-691-2187 info@limelightlink.com • www.healthycellsmagazine.com 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 Iowa City area, including major grocery stores, hospitals, physicians’ offices, and health clubs. Healthy Cells Magazine is published monthly and welcomes contributions pertaining to healthier living. Limelight Communications, Inc. assumes no responsibility for their publication or return. Solicitations for articles shall pertain to physical, emotional, and nutritional health only.

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 Iowa City area.

“I wish to thank all of the advertisers who make this magazine possible. They believe enough in providing positive health information to the public that they are willing to pay for it so you won’t have to.”

Laurie Hutcheson

taking action

My Path to Health and Wellness

Pamela Klim

By Pamela Klim, Advocare World Class Nutritional Supplements

“When beginning a nutritional and weight loss program, it’s very important to first check with your doctor and research any supplements you will be using.”

When beginning a nutritional and weight loss program, it’s very important to first check with your doctor and research any supplements you will be using. My story is not unique, as many others have gone through a similar journey. If you have tried to lose weight and improve your health in the past, a weight loss supplement may be the right program for you.

W

ith the shocking statistics that over 68 percent of all Americans are now overweight, many people are trying to find a weight loss solution that works for them. At one time, I was one of those people.

My journey began 9-1/2 years ago. At that time, I was at the height of frustration and discouragement with my health and weight. I was a size 18 and weighed 215 pounds. I was exhausted all of the time and drinking coffee all day long just to keep myself going. I had spent four months of focused effort in exercising and eating a healthy diet, and I saw almost no results for all of my hard work. I felt like giving up!

My friend told me she had found something that she knew I would be interested in. It was a weight loss supplement. She had only been using it for a short time, and had experienced tremendous results in both weight loss and energy & mental focus. She looked fabulous!

I immediately started the program. It was a regimen of supplements designed to kick-start the weight loss and leaning-out process.

It started by gently cleansing my body of toxins and impurities, then introducing quality vitamins and minerals back into my body in optimal amounts, to restore and replenish all that we are lacking nutritionally.

I felt amazing, and actually started seeing weight loss results immediately! I loved the fact that this program was a vital component to a lifestyle of health and wellness, and not a diet pill, or a “quick fix.” My results were astounding! I lost 65 pounds over the next 9-1/2 months, and the best part is that my weight has been off for over 8-1/2 years now! I have never lost weight and maintained it so easily in my life.

Pamela Klim is an Advocare Independent Distributor, residing in Bettendorf, Iowa. Pam’s passion is helping others achieve optimal health & wellness, weight loss, and/or sports performance with Advocare. Founded in 1993, they have set the industry standard for safety testing and cuttingedge science, using only the highest quality raw materials obtainable to make their supplements. Advocare’s full-spectrum line of supplements are for men, women, children and athletes, and cover everything from weight loss, energy & mental focus, sports performance, to overall general health & wellness. They have been designed for anyone who wants to feel better, look better and perform better every day. Pam also helps others share the products and pursue the Advocare income opportunity. For more information, please contact Pam at 563-940-2295. Email: klimwellness@gmail.com.

Website: www.advocare.com/03034246.

Promoting breast health and Reducing breast cancer by Testing estrogen metabolism!

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emotional

“I’m Fine... And Other Lies" 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.

A

common thread running through the previous articles we have written is the mis-information we were all subjected to about processing the normal emotions caused by loss. We do not want to create any new loss issues by blaming our parents in particular or society in general for having passed on ineffective ideas, skills, and tools for dealing with loss. All we want to do is help establish that what we have been using to process our sad, painful or negative feelings hasn’t worked, and that we need to acquire more effective tools for dealing with loss events.

Much of the incorrect information we learned and practiced may have convinced us not to show our REAL feelings at any cost. We Page 6 — Healthy Cells Magazine — Iowa City ­—October 2012

were taught to bury any feelings that dealt with sadness. We were taught: “Laugh and the whole world laughs with you, cry and you cry alone.” This and hundreds of other cliches about dealing with sad feelings taught us to lie about how we felt. And even the lying was protected under other mis-information like: “don’t burden others with your feelings.”

When we make public appearances we often ask a large audience this question: “Do you like being lied to?” Of course no one says yes. Our next question is: “How many of you have ever said I’M FINE when you were feeling terrible?” Every single hand in the audience goes up. Conclusion: Nobody likes being lied to...and

everybody lies about their feelings. If this were a physical illness it would be an epidemic and the Center for Disease Control would be granted billions of dollars to find a cure.

Every time we lie to others we lie to ourselves. Our subconscious mind hears the lie and continues to bury the feelings generated by the initial event. Unresolved losses are cumulative, and cumulatively negative. In as much as time does not heal the pain caused by loss, neither does lying about our feelings.

It would be impossible to cure such a massive problem in a single column, but let’s try for a little bit of recovery. Allow yourself to believe that the subconscious will take actions based on conscious commands. When we lied and said we were fine we told it that there was no problem so it need not search out a solution. The net effect is to allow the cause of the problem to go unattended and re-bury itself. The next time it attacks we may not be able to recognize the cause or source of the attack.

A major key to recovery is to process every feeling in the moment you have it. It does not require any special skills to tell the truth about what you are feeling. For example: How are you? — I’m having a tough day, thanks for asking. Notice that the answer is truthful but does not invite any help or advice. It also has the capacity of serving notice that you are not on your game and the other party can respond accordingly. When you say “I’m fine,” but you’re not, you have sent a very confusing message.

QUESTION: Sometimes I tell people “I’m fine” and they don’t believe me, why not?

“Unresolved losses are cumulative in as much as time does not heal the pain caused by loss, neither does lying about our feelings.”

ANSWER: Approximately 20% of your ability to communicate is verbal, leaving about 80% as non-verbal. Non-verbal communication includes tone of voice as well as facial and body signals. When our verbal and non-verbal signals do not match, most people will respond to the non-verbal. So when you lie, most people can SEE it.

For information visit www.griefrecoverymethod.com.

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Lyse S. Strnad, MD John F. Stamler, MD, PhD Stacy L. Thompson, MD Chris E. Watts, MD “Providing quality medical and surgical eye care in Iowa City since 1954!”

New patients welcome!

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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 a program called “Sign Your Site,” Aofas AAOS to make extra sure the operation happens in the place it should.

AMERICAN ORTHOPAEDIC Visit aaos.org or call 1-800-824-BONES. Ask your surgeon A M E R I C A N A C A D E M Y O F FOOT AND ANKLE SOCIETY O R T H O PA E D I C S U R G E O N S to “Sign Your Site” and relax – it’ll only tickle. footcaremd.com

Patient safety is no accident. aaos.org

October 2012 — Iowa City — Healthy Cells Magazine — Page 7

nutritional

Squash 101

By Midori Gingerich, RD, LD, Coralville Hy-Vee dietitian

F

all is one of my favorite seasons of the year. I love the fresh, crisp air and vibrant colors decorating both indoors and outdoors. Jeans and a light sweatshirt make any evening comfortable and just a bit cozier. I also love the tastes of fall—apple crisp, apple cider, pumpkin pie, and butternut squash soup. It warms my insides just thinking about it.

One fall favorite some people are intimidated by is the infamous squash. Many people use squash for decorations around the house, but there is so much nutritional value (and tastiness!) in squash that I’m hoping to bring more orange goodness to the table this season. There are two categories of squash: winter and summer. We’re going to focus on winter squash and its amazing versatility.

Winter squash is a nutritional powerhouse and an economical side dish for the dinner table. In fact, cooked and pureed squash is a great starter food for infants just beginning to eat solid foods.

It works great blended with peas, pears, or bananas and is loaded with essential nutrients to keep your young one healthy and strong.

Several common varieties of winter squash you’ll see in your HyVee produce department are the popular acorn squash, the versatile butternut squash, the super-sweet buttercup, and the unique spaghetti squash.

Winter squash is rich in nutrients that are important to long- and short-term health, such as prevention of heart disease, diabetes, and cancer. In general, winter squash provides a wealth of valuable nutrients for relatively few calories and fat per half cup serving.

Many varieties are rich in vitamin A, calcium, fiber, and potassium.

Orange and yellow varieties, such as butternut squash, contain one to two times the daily requirement for vitamin A per half cup!

There are many ways to prepare squash. It can be boiled, baked, roasted, microwaved, or pureed. It can be consumed like a potato or made into a soup or sauce, used as a substitute for spaghetti (spaghetti squash) or made into pies.

Acorn, buttercup, and butternut squash are often cut in half prior to baking or microwaving. To make squash easier to cut, microwave the squash for one to three minutes prior to cutting. Be sure to use potholders to remove the squash; it will be hot. To cut, make a shallow cut to use as a guide for your knife. Then place the blade into the cut and tap on the base of the knife with your fist.

This will help guide the knife through the squash’s hard outer shell.

After you are done cutting, scoop out the seeds. All squash seeds are edible and may be toasted just like pumpkin seeds for a Page 8 — Healthy Cells Magazine — Iowa City ­—October 2012

delicious, nutritious addition to salads, trail mixes, and granola. To easily toast seeds, scoop the seeds and squash membranes from the inside of the squash and place in a colander. Thoroughly rinse seeds to remove any excess stringy membrane. Once clean, pat the seeds dry and spread out in an even layer on a cookie sheet to dry completely. Seeds can be patted dry, but roast much better when they are completely dry. Toss dry seeds with olive oil and your favorite seasonings and place on a foil-lined baking sheet.

Bake at 275°F, while stirring occasionally, for 15-20 minutes or until seeds are golden brown. A few tasty spice combinations are a basic salt and olive oil combination; cinnamon, nutmeg and sugar for your sweet tooth; or garlic powder, chili powder and cumin with a pinch of salt. Experiment with your own combination of seasonings—the possibilities are endless!

This fall add some bright color to the table and try out this tasty recipe for a flavorful side dish at your next dinner. It is spectacular!

I promise there won’t be any leftovers—in fact, you will probably have requests to make it again.

The information is not intended as medical advice. Please consult a medical professional for individual advice.

For more nutrition information, visit one of your Hy-Vee Registered Dietitians today! Midori Gingerich, RD, LD at mgingerich@hy-vee.com or 319-351-5523 at your Coralville Hy-Vee Cathy Gehris, RD, LD at cgehris@hy-vee.com or 319-338-9758, 319-354-9223 at your Eastside Hy-Vee and North Dodge Hy-Vee Kym Wroble, RD, LD at kwroble@hy-vee.com or 319-354-7601 at your Waterfront Hy-Vee.

Acorn Squash with Orange Marmalade with Winter Fruit Serves 4 Source: Cathy Gehris, Registered Dietitian at Eastside Hy-Vee All you need: 1/3 cup toasted pumpkin seeds or pecan pieces 1 large or 2 small acorn squash 1 or more tablespoons water 1/3 cup chopped dried apples 1/3 cup chopped dried apricots 1/3 cup chopped dried cranberries 1-1/2 cups orange juice 3 tablespoons orange marmalade 1 teaspoon pumpkin pie spice

All you do: Toast pumpkin seeds or pecan pieces in 250° oven on an ungreased cookie sheet for 25 to 30 minutes or until very fragrant. Allow to cool. Pierce acorn squash several times with a fork; microwave for 60 to 90 seconds to soften.

Allow squash to cool enough to handle as needed. Slice both ends off the squash, remove the seeds, and slice remaining squash into ¾–inch slices .

Place squash slices into oven-safe glass baking dish with lid; add a tablespoon or two of water. Cover and bake

at 350° for 25 to 28 minutes or until soft. While the squash is baking, combine the chopped dried fruit in a saucepan and add the orange juice.

Slowly simmer fruit pieces and orange juice for 10 minutes. Add orange marmalade and simmer another 5 minutes, adding additional orange juice if mixture gets dry. Add pumpkin pie seasoning, mix, and remove from heat.

When squash is soft, remove from oven. Place squash on serving plate and ladle fruit mixture over squash.

Serving suggestion: Delicious with sliced pork loin or pork chops.

Nutrition Information (per serving): 320 calories, 5 g total fat, 1 g saturated fat, 0 g trans fat, 0 mg cholesterol, 70 mg sodium, 67 g total carbohydrate, 6 g dietary fiber, 37 g sugar, 6 g protein. Nutritional bonus: 25% vitamin A, 130% vitamin C, 10% calcium, 15% iron.

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Maria Teresa Ferrer, who has a Doctorate in Physical Therapy, provides highly specialized treatment for youngsters with orthopedic and neurologic conditions using: n Dynamic Casting n TheraSuit n Universal Exercise Unit (“Spider Cage”)

Also offering: n n n n

Treatment for brachial plexus injury at birth Constraint-induced movement therapy Sensory integration therapy Early intervention (birth to age 3).

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October 2012 — Iowa City — Healthy Cells Magazine — Page 9

physical

Inpatient Rehabilitation

By Ann Sieprawski, Admissions Director, Heartland Health Care Center

A

s an Admissions Director for a health care center in Moline, we care for folks recovering from surgeries and hospitalizations.

Many people need therapy to help strengthen them following surgery and enable them to go home and care for themselves independently. Of course as an Admissions Director, I am aware of the services and benefits available to individuals needing these services.

It became evident to me this last month, when my mother had hip replacement surgery, that this type of care is not so evident to patients needing this special service. My mother did well after surgery and was discharged from the hospital to go home three days after her procedure. At the time of discharge she was unable to walk or stand alone. She needed two people to help her Page 10 — Healthy Cells Magazine — Iowa City — ­ October 2012

up. We had discussed going to inpatient rehab before surgery so Mom was a savvy and educated patient. She was aware of the services available to her in a skilled center. However, her physician discharged her and never mentioned the availability of rehab. She would have returned home and not been able to care for herself and at this point she needed two people to help her stand and walk. She was not able to care for herself, get into bed or a chair alone, prepare a meal, and everything else we all take for granted that we do for ourselves on a daily basis.

This was an ah-ha moment for me! Since I work in skilled care, I have assumed people were aware of inpatient rehabilitation services that are available in our community. With inpatient rehab, my

mom was able to have the staff take care of her needs as she needed them and she was able to attend rehab on a regular basis which was more than she would have gotten if she was at home and going to rehab only a couple days per week.

She was able to recover from her surgery faster than if she did as going through outpatient rehab.

My mother’s experience has really opened my eyes on how challenging it can be to recover from surgery and that many patients are not aware of the different options that are available to assist with their recovery. If you or your loved one is facing a surgery that may need rehabilitation services, be sure to check out your options prior to the procedure.

Heartland Health Care is hosting classes for people planning surgery to educate them on inpatient services available to them. The classes will include therapies and nursing available to help patients return home and live independently. The class will also give an overview of Medicare and insurance benefits that will cover the cost of an inpatient stay. The free classes will be held at Heartland of Moline, 833 16th Ave, Moline, IL, on the second Thursday of the month at noon and 5 p.m. If you are planning surgeries for yourself or your family, please join us for the free informational classes. For more information, call 309-764-6744.

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October 2012 — Iowa City — Healthy Cells Magazine — Page 11

Talk much with your doctor?

Communication between doctors and patients can be powerful medicine. But too often, both parties come up short. Patients should come to appointments prepared with questions written down in advance, a list of all current medications and allergies, and a truly candid assessment of how they’ve been getting along. Doctors can do more, too, starting with listening better and using language patients don’t need a medical dictionary to understand. Communication keeps doctors and patients better informed. So both parties can assess treatment options more clearly, and make shared decisions as partners. A public service message from the American Academy of Orthopaedic Surgeons, where Patient-Centered Care means getting better together.

For more information on Patient-Centered Care, visit orthoinfo.org.

Page 12 — Healthy Cells Magazine — Iowa City — ­ October 2012

financial assistance

Paying for College?

By Randy Lincoln, College Funding Solutions

T

oo often, the thought of how to fund your child’s college education can be overwhelming. However, learning some basic truths about the college funding process can relieve much of the pain and anxiety for you, the parent, and the child. College funding doesn’t need to be scary—help is available.

Understand the Process College is a business—big business. Funding for college was originally intended for those who need it most, but things have changed.

Today, the majority of funding goes to those who know the most about the process. The more you know, the more you get! Likewise, the less you know, the less you are likely to receive. You wouldn’t pay sticker price when purchasing a new car, so why would you pay sticker price for your child’s education? Understanding the inner workings of the funding process, devising a plan, and staying on track are the three key elements of effective college planning.

Three Basic Sources of College Funding • Private Sector Scholarships • Federal Government • College Institutions themselves

tive. Knowing the “business” of college puts the student (and parent) in the drivers seat, and in most cases, allows the student to call the shots. When you understand the process, shopping for college becomes a true buyer’s market.

Don’t assume your child is not eligible for financial aid Although some financial aid is designed to help a financially needy student, there is also an abundance of aid available for students with families of all income and asset levels. It is important to remember that students may receive financial aid based on their high school achievements (academics, athletics or other talents) regardless of their parent’s income and/or assets. “Financial aid is only for the poor” is one of the biggest misconceptions students and parents can have in their search for college funding.

College Funding Solutions has the ability and knowledge to assist you through this process. For further information, contact Randy Lincoln at 563-594-2051 or email Randy at randy@randylincoln.com.

The common myth is that private-sector scholarships pay the majority of college costs. In reality, scholarships only make up about three percent of all federal funding awarded annually. That leaves 97percent of the costs up to the federal government and the institutions, with the colleges themselves being the single biggest source of funding, by far. Colleges are in charge of distributing the federal government’s allocated funds; they then offer their own funds to entice the preferred students to attend. Overall, colleges control the entire funding process and the final say on all monies awarded.

Understanding this simple fact helps us to understand why colleges hope to keep this “process” a mystery. Colleges need to fill their empty seats, but with more and more students seeking higher education, the business of college becomes more and more competi-

• Reconstructive Surgery • Implants • Diabetic Foot Care • Sports Medicine/Orthotics www.ProfessionalFootAnkle.com Dr. George Sehl

Two Locations: 805 S. Gilbert St., Iowa City Coral West Health Center 2769 Heartland Dr., Coralville

319.337.2021

Dr. Brad Bussewitz If an adult suddenly collapses, perform Hands-OnlyTM CPR. Call 911

then push hard and fast

in the center of the chest.

Hands can do incredible things.

Fellowship Trained Foot & Anke Surgeon October 2012 — Iowa City — Healthy Cells Magazine — Page 13

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feature story

Corridor Radiology: The Freedom to Choose

Where You Have Your Imaging Exams Performed is Your Choice

Corridor Radiology offers a team of fellowship trained, board certified physicians who offer a comprehensive menu of imaging specialties such as body, diagnostic, musculoskeletal and neuroradiology.

H

• Bone Densitometry • Ultrasound, including 3D/4D Ultrasound • Digital Mammography • General X-Ray

Imaging Services Include: • Magnetic Resonance Imaging (MRI) • Cat Scan (CT)

“With our move to this new location, we were able to not only expand our facility, we were able to develop new and innovative ways to ease patient fears and we continue to stay ahead of the most recent advances in radiologic care,” states Julie Lester, Practice Administrator. Examples of this include calming, backlit sky ceilings, short-bore MRI and CT equipment (extremely helpful for elderly, obese or anxious patients), digital mammography, and 3D/4D ultrasound so parents can see what their baby looks like before he or she is born. Corridor Radiology also offers general X-ray services and sees many patients with sports injuries during this time of year.

With the skill and integrity of Iowa City's medical community as their background, our physicians are regarded as highly for their medical expertise as they are for their warm and caring demeanor. Their abilities to help patients are second only to their experience to see detailed views from within. Our team of radiologists provides a high

aving an imaging procedure such as an MRI or CT scan performed can be a stressful or frightening experience, especially for children or patients prone to feeling claustrophobic. When an outcome could mean one’s health is in jeopardy, the fear and anxiety is elevated. For this very reason, the fellowship-trained radiologists and staff of Corridor Radiology have designed their new, state-of-the-art facility around patient comfort and convenience. The result is a fusion of cutting edge technology, radiologic expertise, and Midwest hospitality.

Expect a hot cup of coffee, flavored creamers, and an inviting loungestyle lobby to greet you when you arrive!

Corridor Radiology, formerly Westside Imaging, offers over 150 years of combined radiologic knowledge and is a part of the new Coral West Health Center—Iowa’s premiere healthcare center. Located at the corner of Highway 965 and Heartland Drive in Coralville, Corridor Radiology is pleased to offer its patients a full spectrum of diagnostic imaging services in a safe, comfortable, and professional setting.

Page 14 — Healthy Cells Magazine — Iowa City — ­ October 2012

level of expertise in such sub-specialties as body, musculoskeletal, breast imaging, neuroradiology, diagnostic, and interventional radiology. This means that patients no longer have to travel to larger cities to receive the same level of radiologic care. As a private clinic that is not affiliated with any of the local hospital systems, Corridor Radiology offers convenient, online scheduling and prompt, reliable results within one to two hours of your visit. Free parking, freshly brewed coffee and a beautiful and relaxing reception space greet patients of all ages at our state-of-the art, new facility.

MRI Magnetic Resonance Imaging, also known as MRI, is one of the most common and widely accepted imaging techniques in the radiologic industry. Accurate, detailed pictures of internal organs are produced via a high-power magnetic field, radio waves, and an innovative computer model. MRI is an excellent tool to examine soft tissue injuries around the upper or lower extremity joints. Corridor Radiology uses its MRI technology to produce vivid pictures of the brain, heart, spine, organs in the abdomen, various joints in the extremities, and much more.

MRI is utilized to diagnose a wide range of medical conditions including arthritis, joint disease, male and female reproductive issues, bone fractures, and tissue damage. Our dramatic sky ceilings help ease patient fears and our spacious and warm MRI room and state-of-the-art, short bore system is especially comforting for large or claustrophobic patients.

Cat Scan (CT) Computed Tomography provides detailed views of your lungs, bones, soft tissues, and blood vessels.

The Cat Scan, also known as CT, is a painless, non-invasive and effective imaging method that provides detailed views of tissues found throughout the body and head—including the brain. Utilizing a short bore, advanced CT scanner, Corridor Radiology patients are assured pinpoint accuracy, an open platform, faster treatment and even faster results. We are committed to providing technological innovation along with professional expertise and our CT services are no exception.

Our CT procedures help our radiologists seek out abnormal masses, detect possible cancers that are not visible on standard X-rays, see changes in bone material, identify an aneurysm in a high-risk patient, even examine blood vessels throughout the body. CT is especially use-

ful for obese patients whose body fat can interfere with other imaging methods. CT is an excellent alternative for patients with contraindications to MRI (i.e., those with pacemakers or other foreign metal objects within their body cavity). It is also a chosen tool for evaluating coronary artery disease.

Our radiologists are specialists in the field of CT and look forward to making your next procedure comforting, reassuring and professional.

Bone Densitometry (DEXA) Eat right. Exercise. Get plenty of rest. Have your bone density tested? Absolutely! For men and women over the age of 50, managing bone health is as important as eating healthy food, exercising regularly, and getting enough sleep.

While family history, age, and the sex of patients can increase the likelihood of developing osteoporosis and bone breaks, making healthier lifestyle choices and obtaining routine bone density exams today can help reduce the risk of painful fractures tomorrow.

Corridor Radiology encourages any patient over the age of 45 to come in for a preventative bone density screening. A Bone Mineral Density test uses an advanced machine to measure bone density. This test lets you know the amount of bone mineral you have within your bones. Bone density testing helps identify weaknesses and can be done on different bones including your hip, spine and arms or elsewhere in the body.

Your healthcare provider uses the information from a bone density scan to make recommendations to help protect your bones. This precise imaging exam is fast, painless, and effective in determining your bone density levels. Our physicians at Corridor Radiology, together with your doctor, can help with the right steps to promote optimum bone health. Early detection is the best treatment, so ask your doctor about a bone mineral density test today.

Did you know that one in two women and one in four men over age 50 will break a bone due to osteoporosis? Preventing falls is important at any age, but especially for those who have osteoporosis because their bones are more fragile and easily broken. Use this safety list to help prevent falls in and around the home: • Keep floors free from clutter, and remove all loose wires, cords, and rugs • Install non-skid materials and handrails in the bathroom and tub or shower

Digital Mammography

Bone Densitometry

Corridor Radiology is pleased to offer the most advanced digital imaging available for diagnostic or screening mammograms and encourages patients to schedule regular mammogram exams to ensure breast health.

Bone density testing helps identify weaknesses and can be done on different bones including your hip, spine and arms or elsewhere in the body.

October 2012 — Iowa City — Healthy Cells Magazine — Page 15

feature story continued similar to digital cameras that produce a digital picture, which can be displayed on a computer screen or printed on paper.

Recent studies show that the callback rate from screenings (needing to return for additional diagnostic imaging after a screening mammogram) was improved with digital mammography than screen-film systems. That is, fewer women needed to return for extra views with digital imaging. This is in part due to the ability of the radiologist to magnify an image and change contrast with digital systems. Since digital images are available within seconds of exposure, interventional procedures such as needle localizations requiring x-ray guidance are much faster for the patient. The time the breast is in compression is shorter, thus enhancing the patient's mammography experience and follow-up care.

You will not need a doctor's referral for a baseline routine screening, so call today to schedule your initial exam. Routine mammograms are the best method of early breast cancer detection. If it's been a while, please make a point this month to administer a self-exam, or call us to schedule a digital baseline mammogram. Also, please encourage your loved ones to do the same.

While there is no sure way to avoid breast cancer, making healthy lifestyle choices may help lower the risk of the disease and have the added bonus of cutting the risk of heart disease, diabetes, colon cancer and osteoporosis.

• Make sure your home is well-lit, especially if you are up in the middle of the night • Always be extra cautious on stairs and hold onto the railing at all times Digital Mammography As an FDA-certified digital mammography center, Corridor Radiology provides patients with the full spectrum of breast services on site— screening, diagnostic, and ultrasound. Patients do not even have to leave our clinic! As with all our services, breast exams are all performed under one roof within our comfortable facility.

With digital mammography, low energy X-rays pass through the breast exactly like conventional mammograms but are recorded digitally instead of transferred to film. This electronic image can be displayed on a video monitor like a TV or printed onto film. Again, this is Join us for Muffin Mondays! Enjoy a muffin and coffee before of after your appointment each Monday in October.

Friend Friday! Bring a friend any Friday in October for a screening mammogram and both receive a $5.00 gift card to a local business!

As always, schedule a mammogram appointment in the month of October and receive a Woman’s Monthly Planner for the 2012-2013 year!

Page 16 — Healthy Cells Magazine — Iowa City — ­ October 2012

The Freedom To Choose… And Save!

The Corridor Radiology team actively reaches out to the surrounding community with its “freedom to choose” message. “Just like where you choose to fill your prescription, where you choose to have your imaging exam performed is up to you,” explains Lester. There are many benefits to choosing a privately owned imaging center like Corridor Radiology.

Parking is spacious and free. Convenient, online scheduling is available. Patients do not have to compete with hospital emergency room patients for imaging time. Patients receive caring, one-on-one attention with our technicians and prompt, reliable results within one to two hours of your appointment time. Best of all, having images services performed at Corridor Radiology means that the patients’ appointments are billed as an office visit and, as such, many times only a co-pay applies to the out-of-pocket expense.

This can be a welcome relief to the higher out-of-pocket cost of a large deductible often experienced through a same-service hospital visit. This is especially true with high-end imaging services such as MRI and CT. Even though this scenario still applies to the majority of insurance plans, it is not the case for all, and patients are always encouraged to contact their insurance plan prior to receiving any healthrelated services in order to determine their out-of-pocket responsibility.

If patients would like assistance in securing that information, they can work with the helpful staff at Corridor Radiology.

As a division of Radiologic Medical Services, PC, Corridor Radiology serves patients of the Iowa City, Coralville, and Cedar Rapids communities. Its sister-imaging center, Muscatine Radiology, is located on Cedarwood Drive in Muscatine, Iowa. Its team of radiologists provides such sub-specialties as body, musculoskeletal, breast imaging, neuroradiology, diagnostic, and interventional radiology.

The freedom to choose… is yours!

Interested in learning more? Ask your physician for a referral to Corridor Radiology today or call 319-545-7300 for a tour of the facility. They are located at 2769 Heartland Drive, Suite #105, Coralville, IA 52241. For more information, visit their website at www.corridorradiology.com.

the right dose

Are Vitamin D Supplements Really Necessary?

Dr. Stephanie Mellor

By Dr. Stephanie Mellor, DNP, ARNP, ANP-C, GNP-C, CCCN, Integrative Health and Hormone Clinic

A

n increased desire for and awareness of Vitamin D’s benefits has been on the rise. Why? A variety of unwanted conditions have been linked with low levels of Vitamin D, including: heart disease, diabetes, cancer, mental illnesses such as depression, chronic pain, falls and fractures, osteoporosis and osteoarthritis, fatigue, influenza, and autoimmune diseases. Large epidemiology studies have shown more effective chronic disease

prevention when Vitamin D levels are kept greater than 50. It is no coincidence that Flu season and seasonal affective disorder occur during the same season we are exposed to less sunlight and suffering lower levels of Vitamin D. Unfortunately, there are very few natural sources of Vitamin D available. Many patients, as well as medical providers, have the unrealistic expectation that they can obtain the doses they need through foods. The best food sources include fortified milk and fatty fish. Living in the Midwest, we don’t have access to a coastal diet; yet, even if we did, the amount of fish we would need to consume to meet the satisfactory level of Vitamin D would be unrealistic. Fatty fish contains approximately 250–350 International Units (IUs) per 3.5 oz serving, and fortified milk has roughly 100 units per cup. An individual would need to consume seven servings of fish per day, or roughly 20 cups milk per day, to obtain the recommended daily 2000 IU. Even 2000 units per day may not be enough to keep one’s Vitamin D level in the optimal range.

Another major source of this important vitamin is natural sunlight. Only 10-15 minutes in the sun will generate 10,000-20,000

IU of Vitamin D3. However, unless you wear a bikini without sunscreen every day around noon, in a location near the equator like Hawaii, you likely are not getting the Vitamin D exposure you need from the sun. Sunscreen inhibits your Vitamin D absorption, as does darker skin pigmentation and body fat. Latitude and the different seasons will also affect the amount of radiation that will reach you.

Due to the challenges of obtaining enough Vitamin D naturally, supplementation is critical in Iowa, especially during the fall and winter months. How much should you take? Many factors play a role in determining your dose level, including your age, absorption, skin color, and most importantly your current Vitamin D level. Typical doses range from 400 IU daily or 50,000 IU weekly.

Concerned about toxicity? You are much more likely to be deficient than toxic. Vitamin D researchers estimate over 50 percent of Americans are deficient. The Institute of Medicine’s Food and Nutrition Board has never produced any evidence that 10,000 IU/day or higher of Vitamin D has ever caused toxicity, and the Endocrine Society’s 2011 Vitamin D Clinical Guidelines shows reference to dose-specific studies of men receiving 10,000 IU/daily D3 for five months and who never experienced toxicity in Vitamin D or calcium levels. The study concluded that Vitamin D toxicity is very rare.

Optimal levels are 50–80 with the average “normal reference range” clocking in at a dismal 32. It is recommended that your provider monitor your 25-Hydroxyvitamin D (25-OHD) and calcium levels if you are concerned with toxicity.

Supplementing Vitamin D to obtain optimal ranges may be the best intervention you could give yourself to promote health and longevity.

Consider scheduling an appointment at the Integrative Health and Hormone Clinic with Dr. Stephanie Mellor, a provider specializing in integrative therapies such as optimizing one’s Vitamin D level. Call 319-363-0033 or visit www.integrativehealthandhormoneclinic.com.

Don’t let your child become a statistic

Did you know?

Over 50% of new college students Drop Out

Why?

Not Enough MONEY!!!

College Funding Solutions helps you understand the process of getting the best education at the best price. As a community service, we offer free workshops for employers, schools, churches, high school students and their parents.

Our services include: Randy Lincoln, CCA * Career Planning and Guidance 563-594-2051 / 309-798-7942 * Preparation for SAT/ACT Testing Call for your * Counseling on Campus Visit FREE Consultation * FAFSA Completion and Submission * College Search and Selection Assistance College Funding Solutions of the QCA * Admissions Assistance P.O. Box 594 • Bettendorf, IA 52722 * And more Visit: www.mycollegeinfo.com October 2012 — Iowa City — Healthy Cells Magazine — Page 17

prostate health

A Family Crisis and Tempers Flare Seventh in a series of excerpts from “Making Love Again” The subject matter of this book is of a personal and explicit nature, and may not be suitable for younger or ultra-conservative readers.

By Virginia and Keith Laken

M

om called us the second week of November. She was having a lot of pain, and her doctors in Florida couldn’t find the source. She was disgusted with their ineptitude, and since she had always done her “major doctoring” at Mayo, she wanted to come to Minnesota and get a “good check-up.”

“No problem Mom,” I reassured her. I tried to sound positive, but inside I was thinking: here’s another problem to deal with, when things are already so bad.

The oncologist was compassionate as she held Mom’s hand gently and gave her the diagnosis. The cancer had spread throughout her abdomen. We were told there was nothing more to do, it was only a matter of weeks. It was time to get in touch with Hospice.

Mom only asked one thing of the family — not to be left alone. So we made sure that, regardless of our other tasks, there was always someone with her. At night, all of us, including Keith, took turns sleeping on a cot by Mom’s bedside.

Journal entry, December 20, 1995 I feel like I’m here all alone. Sure, Keith helps out with Mom, but what about me? What’s he doing for me? I’m hurting too. Keith gives me hugs and kisses only when I ask for them. And then they are not real… it’ like he’s afraid I’m going to want to make love. All I really want is for him to hold me. I ache for him to lie next to me and hold me.

Laptop Notes, December 12, 1995 I feel like I’m being pulled in so many different directions. I need time to sort things out.

To figure out who I am and where I’m going. I just don’t have the energy to deal with everyone.

During the fourth week, Mom’s condition worsened dramatically. Our days became more hectic and our nerves became frayed as we realized the end was drawing near.

Page 18 — Healthy Cells Magazine — Iowa City — ­ October 2012

“Keith, I need you to hug me.”

“I am hugging you.”

“No, I mean really hug me. Tight, like you mean it.”

Keith pulled back from the lukewarm embrace. “Gin, I’m tired of you telling me what to do and how to do it.”

“Well, if I don’t tell you what to do, you don’t do anything,” I snapped. “You never even touch me without me having to ask for it.”

‘Okay, okay, you tell me exactly how you want me to hug you, and I’ll do it just like you say.”

“Keith, it’s about wanting to hug me, not how.”

“Okay, okay, You want to make love — lets do it right now!”

“No, it’s not about making love!” My voice shook with anguish.

“It’s about wanting me, holding me. Can’t you be even a little sensitive and see what I need?”

“You think I’m not sensitive? What about you? You’re the one who doesn’t understand what’s happened to me.”

The engagement escalated rapidly and at the very height of the din, Keith threw up his hands and yelled at the top of his lungs: “I surrender!” and marched out of the room.

I heard Keith’s car peeling out of the driveway, “Oh my God, he’s left! He’s gone!”

My sister’s voice broke into my thoughts. “Gin, I think Mom’s dying. Her breathing’s very shallow.”

I was grateful I’d been able to have this time with Mom, but was worried that my marriage was falling apart. For three hours I sat there, my mind a seething mass of hurt and worry, then I heard Keith come in the back door.

I flung myself into Keith’s arms.

“Keith, I’m so sorry, I’m so sorry.” My lips pressed hard against his cold cheek.

Keith held me. Tight.

“I was worried about you,” I managed to utter, hugging him again.

Keith kissed me on the neck. A real kiss.

Then reality hit me. “Hon, we have to hurry. Mom’s dying. Come on, before it’s too late.”

Keith was not too late. Shortly after he took his place by Mom’s side, she opened her eyes and asked for water. Mom’s color was better, and we knew the crisis had passed. Leaving her in my sister’s care, we returned to our bedroom. We said nothing as we undressed and prepared for bed. Only when we were in bed, lying in each other’s arms, did we quietly say our apologies. Then we, too, tried to sleep.

Journal Entry, December 18, 1995 Keith hasn’t walked out on me since the first years of our marriage — early on, when we didn’t know how to settle an argument. But that was twenty years ago! I never thought anything could ever make us regress to that point. I’ve known for a long time we were in trouble, but I didn’t think things were this bad. Keith walking out. I can’t believe it. What’s going to happen to us.

Laptop Notes, December 17, 1995 I’m ashamed of walking out last night, but what else could I do? I was so mad, I just had to get away to be by myself. Had to stop fighting with Gin and think about things.

My life is really disgusting. In my drinking days, I would have found a bar and drowned my troubles, but now the best I can do is walk the aisles of a 24 hour grocery store. My life is pathetic. I know Gin is disappointed in me. I’m not helping her. I’m not satisfying her. I’m useless.

Exactly one week later, on Christmas Eve at 12:15 in the afternoon, Mom died.

Next month: Where do we go from rock bottom?

The book Making Love Again: Hope for Couples Facing Loss of Sexual Intimacy is available at Amazon.com and many major book sellers.

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money management

8 Financial Tips for Young Adults

By Michael W. Tryon, Tryon Investments LLC

U

nfortunately, personal finance has not yet become a required subject in high school or college, so if you think that understanding personal finance is way above your head— you're wrong. All it takes to get started on the right path is the willingness to do a little reading—you don't even need to be particularly good at math.

To help you get started, we'll take a look at eight of the most important things to understand about money if you want to live a comfortable and prosperous life.

Learn Self Control If you're lucky, your parents taught you this skill when you were a kid. Although you can effortlessly purchase an item on credit the minute you want it, it's better to wait until you've actually saved up the money.

If you want to keep your credit cards for the convenience factor or the rewards they offer, make sure to always pay your balance in full when the bill arrives, and don't carry more cards than you can keep track of.

Take Control of Your Own Financial Future If you don't learn to manage your own money, other people will find ways to (mis)manage it for you. Instead of relying on others for advice, take charge and read a few basic books on personal finance.

Understanding how money works is the first step toward making your money work for you.

Know Where Your Money Goes Once you've gone through a few personal finance books, you'll realize how important it is to make sure your expenses aren't exceeding your income. The best way to do this is by budgeting. In addition, keeping your recurring monthly expenses as low as possible will also save you big bucks over time. If you don't waste your money on a posh apartment now, you might be able to afford a nice condo or a house before you know it.

Start an Emergency Fund One of personal finance's oft-repeated mantras is "pay yourself first." No matter how much you owe in student loans or credit card Page 20 — Healthy Cells Magazine — Iowa City — ­ October 2012

debt and no matter how low your salary may seem, it's wise to find some amount—any amount—of money in your budget to save in an emergency fund every month.

Having money in savings to use for emergencies can really keep you out of trouble financially and help you sleep better at night. Also, if you get into the habit of saving money and treating it as a nonnegotiable monthly "expense", pretty soon you'll have more than just emergency money saved up.

Don't just sock away this money under your mattress; put it in a high-interest online savings account, a certificate of deposit, or a money market account. Otherwise, inflation will erode the value of your savings.

Start Saving for Retirement Now You need to prepare for your retirement well in advance. Because of the way compound interest works, the sooner you start saving, the less principal you'll have to invest to end up with the amount you need to retire, and the sooner you'll be able to call working an "option" rather than a "necessity."

Company-sponsored retirement plans are a particularly great choice because you get to put in pretax dollars and the contribution limits tend to be. Also, companies will often match part of your contribution, which is like getting free money.

healthy initiative Get a Grip on Taxes It's important to understand how income taxes work even before you get your first paycheck. When a company offers you a starting salary, you need to know how to calculate whether that salary will give you enough money after taxes to meet your financial goals and obligations. These calculators will show you your gross pay, how much goes to taxes and how much you'll be left with, which is also known as net, or take-home pay.

For example, $35,000 a year in California will leave you with about $27,600 after taxes in 2008, or about $2,300 a month. By the same token, if you're considering leaving one job for another in search of a salary increase, you'll need to understand how your marginal tax rate will affect your raise and that a salary increase from $35,000 a year to $41,000 a year won't give you an extra $6,000, or $500 per month— it will only give you an extra $4,200, or $350 per month (again, the amount will vary depending on your state of residence).

Guard Your Health If meeting monthly health insurance premiums seems impossible, what will you do if you have to go to the emergency room? If you're uninsured, don't wait another day to apply for health insurance. Also, by taking daily steps now to keep yourself healthy, you'll thank yourself down the road when you aren't paying exorbitant medical bills.

Guard Your Wealth If you want to make sure that all of your hard-earned money doesn't vanish, you'll need to take steps to protect it. If you rent, get renter's insurance to protect the contents of your place from events like burglary or fire. Disability insurance protects your greatest asset the ability to earn an income - by providing you with a steady income if you ever become unable to work for an extended period of time due to illness or injury.

If you want help managing your money, find a fee-only financial planner to provide unbiased advice that's in your best interest, rather than a commission-based financial advisor, who earns money when you sign up with the investments his or her company backs. You'll also want to protect your money from taxes, which is easy to do with a retirement account, and inflation, which you can do by making sure that all of your money is earning interest through vehicles like highinterest savings accounts, money market funds, CDs, stocks, bonds, and mutual funds.

A Financial Basis for Life Remember, you don't need any fancy degrees or special background to become an expert at managing your finances. If you use these eight financial rules for your life, you can be as personally prosperous as the guy with the hard-won MBA. Michael W. Tryon is one of the premier Retirement Income Planning Specialists in Eastern Iowa and the surrounding areas, as well as metropolitan Chicago. Michael (and his founding firm) Tryon Investments, LLC, are a boutique advisory firm specializing in pre-retirees and retirees in the areas of estate & wealth preservation and retirement planning, and employer 401(k) providers. “Your Retirement & Investment Specialists” Michael is also a well-known financial industry speaker (“Fox & Funds” KGAN / KFXA, WMT600-AM Financial Expert Hour, “Midday Financial” KCRG TV9, Bloomberg guest). To schedule an appointment with Michael, call Tryon Investments LLC at 319-6655050 or visit www.tryonfinancial.com Fee based financial planning and investment advisory services are offered by Tryon Investments, LLC a Registered Investment Advisor in the State of Iowa. Insurance products and services are offered through Tryon Enterprises, LLC (dba Tryon Financial Group).

Tryon Investments, LLC and Tryon Financial Group are affiliated companies.

Hop on the Walking School Bus

By The Garner Walking School Bus Committee

S

tudies show that fewer children are walking to school.

Changing the behaviors of children and parents takes creative solutions that are both safe and fun. A Walking School Bus (WSB) is both. What is a Walking School Bus you ask? It follows the same principles as a regular, gas-guzzling bus, only instead of getting in a vehicle to drive to and from school, the kids walk to school with trained, backgroundchecked drivers. This gives the kids a chance to wake up their bodies and brains in the morning with a fun and social walk to school. A WSB not only benefits the children involved, but it also benefits the adult volunteers and the entire community. Who wouldn’t like to see less pollution-creating cars on the streets?

Garner Elementary School in North Liberty was the first school in Johnson County to begin a Walking School Bus program this past spring. It was met with much enthusiasm from parents and students. They started walking just one day a week with 70 kids and by the end of the school year over 120 kids had joined. That’s 25 percent of the student population making the choice to walk to and from school instead of riding in a car.

On September 5, Garner is gearing up to kick off its fall session of WSB. They are anticipating a 20–30 percent increase in student participation this year, and will also be adding an additional walking day to the program so the kids will be walking Wednesdays and Fridays. The WSB Committee hopes to reach 50 percent of the students walking by the end of the 2012-2013 year.

Garner’s WSB also plans to focus more heavily on involving the North Liberty Community with this healthy initiative.

Several local businesses and service organizations have been invited to walk or help “drive” a bus route to further promote a strong sense of community and positive, healthy lifestyle choices.

The Walking School Bus program was lucky to have the University of Iowa Community Credit Union agree to become their Premier Sponsor for this school year. With the funding provided by UICCU, the program is able to encourage participation with incentive prizes for the kids, give the adult Drivers all the necessary tools they may need to keep their routes running smoothly, and also introduce a new program for older students called the WSB Leaders.

Being an entirely volunteer-run program means that the Walking School Bus Committee is always looking for adults to help “drive” the bus. If you are interested in helping the students at Garner Elementary, contact the WSB Coordinator at walkingschoolbus@garnerpto.org October 2012 — Iowa City — Healthy Cells Magazine — Page 21

school gardens

Farm to School

By Heather Widmayer, ICCSD Farm to School Coordinator, Field to Family

K

ids today often don’t know where their food comes from. Milk and eggs come in a carton at the store. In the span of three generations, the U.S. has shifted from a culture that grew and prepared fresh food regularly to one that relies heavily on processed foods purchased at grocery stores and fast food restaurants. A lack of connection with fresh food may be one factor that contributes to increasing childhood obesity rates throughout the country. Over the past three decades, the prevalence of obesity among children and adolescents has almost tripled.1 Farm to School is an exciting national movement that is changing the way kids think about food by connecting schools with local farms and school gardens. In the Iowa City area, several Iowa Farm to School Chapters are working to purchase fresh, locally-grown produce for school lunches; build edible school gardens; and bring more food and nutrition education into schools.

Page 22 — Healthy Cells Magazine — Iowa City — ­ October 2012

“I like to tell our school board that the learning doesn’t stop at the lunch hour. What we feed our students is as important as what we teach them. And lunch is a lesson in itself,” says Sean Harder, a parent who coordinates the West Liberty Farm to School Chapter. Their chapter is working with the West Liberty Food Service director to improve the quality of school lunches. They also offer a grant program to encourage teachers to include more food and nutrition education in the classroom. One teacher used the grant to purchase fresh produce for a student taste test that was tied with a history lesson.

The Farm to School Chapter for the Iowa City Community School District, which is a program of Field to Family, is working closely with its Food Service director to purchase locally-grown produce. In the past two years students have eaten local lettuce, watermelon, apples, tomatoes, zucchini, and cucumbers.

The chapter is also introducing more food and nutrition education.

Their popular “Farmer Fair” brings farmers and nutrition educators into elementary schools to lead hands-on food activities. Students have fun sampling in-season produce, planting in the garden, building compost, and meeting farmers.

Shelley Squier, of Squier Squash and Donnelly Farms in North English, Iowa, has participated in four Farmer Fairs. “I bring in examples of crops I grow such as garlic, asparagus, radishes, kale, squash, sweet potatoes, and other interesting vegetables, and I talk about what grows in Iowa, the seasons in Iowa, and why local food is important.”

The Farm to School project that is gaining the most momentum in the Iowa City area is school gardens. When the ICCSD Farm to School Chapter started in 2010, only three schools had edible school gardens.

Thanks to the hard work of parents, ICCSD staff, students, and community volunteers, students are now growing food at 15 schools!

Recent research indicates that providing children with opportunities to eat, grow, and learn about fresh, healthy food may be an important component of efforts to prevent childhood obesity.2 Children who are involved in the process of growing their own food are more likely to eat fruits and vegetables and also more likely to eat these foods as adults.

To get kids growing and eating in the garden, schools come up with creative ways to involve students. Lisa Hall, a sixth grade teacher at Lemme Elementary, partners with several groups of students to plant and maintain the garden, including kids from the before-/after-school program, the Breckenridge Neighborhood Center, and 4-H Lemme Clover Kids. All of the Kindergarten through sixth graders and their teachers helped plant the garden, and all of the Lemme Boys and Girls Science Clubs helped build and fill the beds with soil. Students involved in the Future Farmers of America program at West Liberty High School

are mentoring elementary students who have just been granted participation in the USDA’s Peoples’ Garden project, which involves establishing a school garden and assessing whether student participation in gardening helps change eating habits. The establishment of the school garden has already sparked a great connection between older students and their younger counterparts.

And there’s no shortage of ideas for ways to use the garden produce. Longfellow Elementary parents used their tomatoes and basil to serve bruschetta at the school’s ice cream social. At West High, the kitchen manager occasionally uses food from the student-run garden in school lunches.

Dru Mueller, a dietitian with the University of Iowa College of Public Health Nutrition Center says, “By helping children to experience the satisfaction of eating a vegetable that they’ve grown themselves, the Farm to School Program encourages healthful eating behaviors. Involving children in gardening activities, as well as emphasizing skills such as meal planning, shopping, and cooking, introduces them to the many enjoyable aspects of food, not just eating it.”

The Iowa Farm to School Program is coordinated by the Iowa Department of Agriculture and Land Stewardship and the Iowa Department of Education. For more information about starting a Farm to School Chapter, contact Tammy Stotts: tammy.stotts@iowaAgriculture.gov.

Heather Widmayer, ICCSD Farm to School Coordinator, is an avid gardener and mother of two daughters. She introduced Farm to School to the ICCSD in 2010, and the program’s been growing every since.

Source: 1 Centers for Disease Control and Prevention 2011 2 Yost 2009, Parmer 2009, Robinson-O’Brien, 2009

John B. Dooley, MD 563.344.1050 www.mvpainclinic.com Twitter @ painchat

Like us on Facebook October 2012 — Iowa City — Healthy Cells Magazine — Page 23

physical tolerance

How Can We Measure Pain?

By Dr. John Dooley MD, Mississippi Valley Pain Clinic

P

ain Awareness Month is in September and presents an opportunity to discuss some of the difficulties that pain presents too many that are unfortunate to have it. Pain is an emotional experience that is colored by differences that exist between people. There are differences in genetic make-up that determine the way that a particular person may respond to pain killing medicines. There are cultural differences in how people view pain and what it means. Each person with pain may have many other co-existing medical problems that can affect the experience of pain at different times. One thing that strikes those who study the presentation of pain, especially chronic pain, is the variability of its existence in individuals.

There is frequently the thought that pain is a physiologic phenomenon that can be studied, described, and predicted when certain aspects of it are examined. That is not true! The exact painful stimulus such as two inch cut in the palm of the hand may cause one to faint because of the intensity of the pain response whereas another may simply wrap it up and continue activity. One such person may have a heart rate of 65 after such a trauma and another 120. Doctors usually have difficulty in looking at or examining a person and determining with any degree of accuracy what a particular person’s response might be.

Individuals with abnormalities on an X-ray image may have zero pain

Dr. John Dooley

while another with no abnormality may have a level 10 pain. This lack of an ability to predict what to expect makes diagnostic and therapeutic decisions difficult, especially in chronic pain situations.

There has been a trend started about 15 years ago to treat pain like a vital sign such as heart rate or breathing rate or a blood pressure. It was doomed to fail because there is no machine or counting mechanism to quantify an emotional experience. Some researchers are getting closer to determining such a measurement but it takes brain scanning with injected chemical tracing agents and radiation, so it is not going to be as available as a blood pressure cuff or monitor that we are used to seeing at the doctor’s visit. Attempts to measure pain intensity are entirely dependent on a person’s report. To give an idea of how suspect that method may be is the frequent observation that an individual will report his pain to be a 15 on a 1-10 scale, which is nonsensical by definition, yet said with all sincerity by the individual.

The vital sign concept is that there is a range of values that are appropriate for medical intervention in order to return a particular individual’s pain vital sign to a normal range. If a treating medical provider ignored excursions of vital signs outside of the acceptable range, then criticism could be lodged by patients, colleagues, and agencies whose job it is to certify care is of high quality. When faced with that, most

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providers would treat the vital sign. Sometimes that would not end up in an individual’s best interest at some point down the road.

There is usually a protocol or sequence of treatments that most medical providers follow as taught to them in training, as developed through experience, or both. Low risk interventions are the initial efforts and include things like avoiding actions that provoke the pain, applying heat or cold, stretching or exercise, physical therapy, massage, and rest. If those do not help, then Tylenol, aspirin, and maybe a more potent anti-inflammatory could be attempted. The next choice would be injections, nerve blocks, or surgery; but by that time, pain has most often been around for more than six months and is chronic. Somewhere in the sequence of treatment, the use of painkiller medications is considered. Most of these types of medications are derived from opium and are called opioids; some are synthetic and look chemically like opioids that are natural chemicals.

Opioids have some characteristics that are common to all humans. The body gets used to opioids and they stop producing the pain-killing effects that they initially will have; this is called physical tolerance. This response is, however, not predictable in all individuals.

One good thing that does result from tolerance is that it does develop for many of the side effects of the opioids such as nausea, itching, sedation, and respiratory depression in most all people. Physical dependence is defined by the abstinence syndrome (withdrawal), which is characterized by cramps, vomiting, diarrhea, restlessness, dysphoria, and sweating. Psychological dependence is the need and beliefs of individuals that opioids are necessary to reduce the pain.

There currently is an epidemic of prescription drug abuse in the United States including our own state and cities. The abuse can be from the medical factors discussed above and also from the diversion

AMTof IOWA

ADVANCED MEDICAL TRANSPORT

of prescription opioids from proper uses to improper ones for economic reward. This has created a dilemma for many medical providers, because on the one hand, there is the goal of normalizing a vital sign of a person in need of pain relief, yet the other hand, has problems associated with continued treatment of chronic pain with opioids such as the various forms of dependence and abuse. It is not clear how society will solve this dilemma through its legislatures, regulators, and licensing authorities but the pressure is building on the system. Individuals with pain need information about this brewing storm because it will affect them potentially, even if they are doing everything right.

Mississippi Valley Pain Clinic is a full service Comprehensive Interventional Pain Management Clinic. If you or someone you know suffer from chronic pain, schedule an appointment today at 563-344-1050.

Your partner in health.

Your Partner in Health AMT is here to serve you.

Whether you are the person needing transportation or the one calling on their behalf, we’ll be your partner in health.

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Anna Marie Urban, tenant at Melrose Meadows and John Scully, EMT for AMT of Iowa

AMTofIowa.org • 319.341.7799 • 2228 Heinz Road • Iowa City, Iowa 52240 October 2012 — Iowa City — Healthy Cells Magazine — Page 25

sitting disease

Is Sitting a Health Hazard?

How Can Desk-Bound Office Employees Make Their Workdays More Active?

S

itting is the “New Smoking.” You’ve perhaps seen this headline over the past few months, as news reports have focused on the health risks of prolonged inactivity, sometimes referred to as “sitting disease.” New research presented at the American Institute for Cancer Research annual meeting in November 2011, for example, suggests that sitting for long periods may be an underestimated risk factor for cancer—even for people who exercise regularly.

It’s no secret that our work and social lives are increasingly automated and device-driven. For many people, hours spent each day sitting at an office workstation are followed by hours in front of the home computer or TV. We’ve become stuck in our chairs, and that’s troubling. A lack of physical activity can lead to obesity, hypertension, and high cholesterol, which can cause diabetes, heart disease, and stroke. `The key is to move more and sit less. Even standing helps— you’ll boost your metabolism and burn more calories on your feet than in your chair.

Miranda Cosgrove, LLS National Ambassador

I WALK

BECAUSE SOMEONE’S LIFE DEPENDS ON IT. JOIN TODAY

By Jason Powers, MD, UI Health Care-North Liberty

If you are one of the millions of Americans who spends hours sitting at a desk, consider adding physical activity to your workday.

If you take a lunch hour, go on a brisk walk for 15 to 20 minutes.

If you don’t have time for an extended break, try these options: • Walk or bike to work.

• Increase your footsteps. If you drive to the office, park farther away from the door to your building. Take the stairs instead of the elevator. Go see a colleague in person rather than send a lengthy email.

• S tand during phone calls, or take five minutes every hour to stand up and stretch.

• W hile seated, try at-your-desk exercises—heel lifts, toe lifts, thigh and buttock “squeezes,” arms-over-the-head stretches, and head rotations to gently stretch the neck, for example. These will help prevent muscle stiffness and alleviate stress.

• R eplace your desk chair with an exercise ball, or consider an adjustable desk that allows you to stand while working.

While not directly related to physical activity, ergonomics is another important consideration. Proper positioning of computer monitors and keyboards, desks, and chairs can help prevent carpal tunnel syndrome, tendonitis, eye strain, and neck, shoulder, and low back pain. Some companies have their own specialists on staff to provide ergonomics assessments for their employees, while other businesses contract for these services.

Please note that the suggestions I’ve listed do not minimize nor replace the importance of getting regular exercise, eating a nutritious diet, and a maintaining a healthy weight. But by focusing on ways to “break up” a long day sitting at your desk, you’ll feel better, be healthier, and stay productive.

UI HealthWorks, located at UI Health Care-North Liberty, offers a variety of programs to improve the health and wellness of workers. They are located at 3 Lions Drive, North Liberty, Iowa. Call 319-665-2111 or 800-327-5605 for more information.

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Contact: Laura Smidt, 319-795-3225 or laura.smidt@lls.org

DO YOU SUFFER FROM: Plantar Faciitis Headaches Ear Infections Runners Knee Te n n i s E l b o w Shin Splints

C a r p a l Tu n n e l Syndrome IT Band Contacture Sciatica A c h i l l e s Karla Te n d oAdair, n i t i s D.C. R o t a t o r C u Sarah f f I n j uGreene, ries D.C.Karla

IF SO, WE CAN HELP.

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www.adairchiropractic.com Page 26 — Healthy Cells Magazine — Iowa City — ­ October 2012

10 Circle Dr. Ste. 1 North Liberty, IA 52317

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If you want to improve how you look, where you go does matter.

University of Iowa Hospitals and Clinics has a full range of surgical and non-surgical procedures by board-certified doctors who specialize in the face, body, skin or eyes. And your physician will work with you to figure out exactly what you need to achieve the look you want. So no matter what you want to improve, by turning to UI you can be confident you’ll receive the level of care and the look you deserve.

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