December Iowa City Healthy Cells 2012 by Healthy Cells Magazine

IOWA CITY area

Promoting Healthier Living in Your Community • Physical • Emotional

DECEMBER 2012

FREE

HealthyCells www.healthycellsmagazine.com

• Nutritional

The People Make the Difference pg. 14

How Do I Know What to Consider When Supplementing pg. 21 Effective Pain Management and

Cancer pg. 24 Healthy New Year's Resolution Ideas for Kids pg. 26

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restful slumber

What To Do When You Can’t Sleep Information from www.statepoint.net

ne in four US adults today suffers from occasional sleeplessness that occurs over a relatively short period of time, according to the Centers for Disease Control and Prevention. Sleep issues aren’t just a modern problem tied to the hustle and bustle of today’s hectic world. Throughout recorded history, philosophers, poets, and scientists around the world have mused over the importance of sleep to physical and mental health. Across time and geographies, people have been searching for sleep remedies as far back as 2800 B.C. Instead of concocting special elixirs with exotic plants and animals, today you can simply head to your pharmacy. However, navigating the sleep-aid aisle can be overwhelming because there are so many products. The following questions may help you find the right product for you: Do you have trouble falling asleep? If you are having trouble falling asleep due to occasional sleeplessness but aren’t experiencing pain, try a single-active ingredient sleep-aid product containing either diphenhydramine or doxylamine succinate. For example, Vicks ZzzQuil, containing diphenhydramine, is non-habit forming and can help you fall asleep, so you can wake rested and refreshed. More information can be found at www. zzzquil.com. Do you have occasional sleeplessness accompanied by aches or pains? If so, consider a sleep-aid that contains a pain reliever, such as acetaminophen or a non-steroidal anti-inflammatory, such as Ibuprofen. Look for pain reliever plus sleep-aid combination products within the pain section of the sleep-aid aisle.

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Do you prefer a natural supplement? Dietary supplements such as chamomile, valerian, or melatonin are available in the supplement portion of the sleep-aid aisle. However, these supplements have not been evaluated and approved by the FDA. These questions are meant to serve as a guide. Talk to your physician if your sleeplessness persists for more than two weeks.

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December 2012 — Iowa City — Healthy Cells Magazine — Page 3

D E CEM BER

2012 Volume 1, Issue 9

Restful Slumber: What To Do When You Can’t Sleep

Community News: University of Iowa Physicians Clinical Awards Recipients

Emotional: Exploring the ‘F’ Words: #2 Fear

Nutritional: Perfect Pairing: Nutritious Meets Delicious

This Month’s Cover Story: Melrose Meadows The People Make the Difference page 14

Physical: Don’t Miss a Beat

Safety: Rethinking Holiday Drinking

Fulfilling Life Long Dream: Mrs. Michelle BeckwithMrs. Illinois International 2008

Prostate Health: Advice From an Expert

Healthy Benefits: More Olive Oil in Your Diet Could Cut Stroke Risk

Importance of Nutrition: The Case for Supplementation Part 2

Holiday Drinks: Cheers to a Happy, Healthy Holiday Season

Alternative Methods: Effective Pain Management and Cancer

Healthy Resolutions: Healthy New Year’s Resolution Ideas for Kids

For information about this publication, contact Laurie Hutcheson, owner at 563-650-1876, ICHealthycells@gmail.com or Tim Nedoba, Account Executive at 319-936-8646, tim@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 • 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

community news

University of Iowa Physicians Clinical Awards Recipients Submitted by University of Iowa Hospitals and Clinics

he second annual University of Iowa Physicians (UIP) Clinical Awards were presented October 15 at the group's annual meeting. UIP is composed of the 700-plus staff physicians who provide care at UI Hospitals and Clinics. The group established the awards in 2011 to honor clinical excellence among its members. Nominations are accepted annually from any UIP member or participant and evaluated by the UIP Clinical Awards Committee.

Innovations in Clinical Care Award is given to an individual or team for implementation of an innovative new program or process that improves service to patients. As director of the Hospitalist Program at UI Hospitals and Clinics, Dr. Scott Wilson has been at the forefront of efforts to better manage and coordinate the care for hospitalized patients, particularly the acutely ill. Since his arrival in 2000, Dr. Wilson’s leadership in Scott Wilson, DO, Internal Medicine. developing the program—which today is comprised of more than 30 hospitalists—has impacted how we improve quality, reduce costs, teach medical students and residents, and measure our institutional effectiveness in delivering hospital-based care. Excellence in Quality Award is given to an individual or team in recognition of outstanding quality of care provided to patients. Recipients will have demonstrated excellence in reportable measures of quality, benchmarked patient outcomes, or improvements in internally measured outcomes. Based on in vitro fertilization (IVF) outcomes reported to the Centers for Disease Control and PreBrad Van Voorhis, vention and compared with those of other centers in MD, Obstetrics and the United States, the IVF Program in the UI Center Gynecology accepts for Advanced Reproductive Care has been one of the elite programs of its kind in the nation for more than the award for the In Vitro Fertilization a decade. Pregnancy rates in the UI program exceed those of national averages in every age category, in Team. some cases doubling the rates seen by other clinics throughout the country. The IVF Team also leads the nation in the percentage of elective single-embryo transfers. To achieve such outstanding results safely and over a sustained period is a reflection of an outstanding group of experienced and dedicated physicians, nurses, laboratory personnel, and support staff. Excellence in Our Workplace Award is given to a medical director, whose leadership and innovation demonstrably improves the “practice life” and satisfaction of providers in the delivery of clinical care. Dr. Tom Scholz served as interim head of pediatrics and physician-in-chief of UI Children’s Hospital from October 2010 to July 2012. He was a steadying presence during the search and transition to a new department head and an insightful facilitator throughout the initial Tom Scholz, MD, planning and approval stages for the new UI ChilPediatrics dren’s Hospital. Besides his interim duties, Dr. Scholz continued as director of the pediatric cardiology division while also running an active research lab, caring for patients, and staffing the inpatient unit.

Douglas Van Daele, MD, Otolaryngology.

Excellence in Our Workplace Award As chief medical information officer for UI Health Care, Dr. Douglas Van Daele has been key to the multi-year implementation of Epic, the electronic medical record platform at UI Hospitals and Clinics. Physicians and clinical staff, information technology specialists, and administrators have lauded his perseverance to ensure that colleagues have the tools, resources, and training to transition to the new system. As one award nomination stated, “Dr. Van Daele has proven that ‘everything is possible; the impossible just takes a little longer.’”

Patient Satisfaction and Service Excellence Award is given to an individual or team in recognition of outstanding patient satisfaction. Metrics can include Press Ganey Satisfaction Score, most improved score, and/or other patient feedback. According to her patients and colleagues, Dr. Kelly Ward exemplifies the qualities of outstanding patient service. She consistently is mentioned in weekly patient satisfaction reports, which is a testament to her Kelly Ward, MD, sincerity and genuine ability to make each patient a priObstetrics and ority, even during her off-clinic hours. Dr. Ward’s peers Gynecology. marvel at her willingness to “go the extra step”—such as escorting a patient from the Pomerantz Family Pavilion back to Parking Ramp 1 because the patient got lost on the way to her appointment. Best Consulting Provider Award is given to an individual in recognition of his or her outstanding consulting or specialized services to the inpatient and ambulatory patients of UI Health Care. Dr. Ann Broderick is director of the Palliative Care Program, which provides multidisciplinary management of the physical, psychological, social, and spiritual needs of patients with serious illnesses and their families. Ann Broderick, MD, In 2012, the adult and pediatric palliative care teams Internal Medicine. achieved Advanced Certification in Palliative Care by The Joint Commission. Dr. Broderick’s understanding and sensitivity to the needs of patients and families is reflected in the work of her team, which is highly regarded for responding Clinician of the Year Award is given to a clinician who most embodies those aspects of a truly great patient service provider, including technical skill, humanism to patients and families, collaboration with colleagues, and advocacy. Dr. John Fieselmann is the embodiment of a highly skilled physician whose geniality, collaborative approach, and tireless work ethic earn him the adoration of patients and the respect of John Fieselmann, colleagues. His dedication to patient care is reflected in the extra time he routinely spends working to find MD, Internal solutions to his patients' problems. As director of the Medicine Joint Office for Clinical Outreach Services for the past 19 years, he has been instrumental in expanding clinical outreach and fostering professional relationships across Iowa. December 2012 — Iowa City — Healthy Cells Magazine — Page 5

emotional

Exploring the ‘F’ Words #2 Fear 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.

n our last column we explored the impact that lack of forgiveness might have on our hearts, our minds, and our bodies. This month we are going to focus our emotional microscope on the possible consequences of using FEAR to guide our recovery from significant emotional loss. Retained FEAR is cumulative and cumulatively negative. If the griever does not feel safe enough to communicate about their fears, then the fears themselves appear to be real and begin to define and limit the griever. In a play on that old phrase, “you are what you eat,”... “you create what you fear.”

Page 6 — Healthy Cells Magazine — Iowa City — December 2012

Fear is one of the most normal emotional responses to loss. The fear of the unknown, the fear of the unfamiliar, the fear of adapting to a dramatic change in all of our familiar habits, behaviors, and feelings. Fear is one of the most common emotional 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? Those fears are normal and natural responses to the end of longterm relationships. If acknowledged and allowed, those fears and the thoughts and feelings they generate, can be completed and

“Fight your way through the fear so that you will not isolate further.” diminish without serious aftermath. As we learn to acknowledge and complete our relationship to our fear, we can then move on to the more important task of grieving and completing the relationship that ended or changed. But, if we have been socialized to believe fear is unnatural or bad, then we tend to bury our fears to avoid feeling judged by our fellows who seem to want us to feel better very quickly after a loss. There is also danger in that we have been socialized to express fear indirectly as anger. While there is often some unexpressed anger attached to incomplete relationships, we usually discover

that it accounts for a very small percentage of unresolved grief. It is also important not to confuse Elizabeth Kubler-Ross’s stages of dying, which includes anger, with the totally unique responses that follow a loss. An even larger danger looms in the fact that we develop relationships with and loyalties to our fears. We believe them as if they were real. We defend them with our lives, and to some extent, it is, indeed, our lives that we are gambling with. As we develop a fierce relationship with our fears, we lose sight of our original objective, which was to grieve and complete the relationship that has ended or changed. It is as if we have shifted all of our energy to the fear so we do not have to deal with the painful emotions caused by the loss. Reminders of loved ones who have died, or relationships that have ended will often take us on a rocket ride to the PAST, where we are liable to dig up a little regret. After thinking about that regret for a while, we might rocket out to the future, where we will generate some worry or fear. The point is that those fears we generate, while they feel totally real, are often the result of some out-of-the-moment adventures. It may be helpful to remember this little phrase: My feelings are real, but they do not necessarily represent reality. While FEAR is often the emotional response to loss, in our society, ISOLATION is frequently the behavioral reaction to the fear. If isolation is the problem, then participation is a major part of the solution. Fight your way through the fear so that you will not isolate further. Recovery from significant emotional loss is not achieved alone. For information visit www.griefrecoverymethod.com.

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

nutritional

Perfect Pairing Nutritious Meets Delicious By Kym Wroble, RD, LD, HyVee

e have all heard the sobering statistics related to the current obesity rate in our country. Over the past twenty years, the number of adults classified as “obese” has doubled to the point that today over sixty-five percent of adults are overweight (approximately 30 percent) or obese (36 percent). “Obese”, defined as “having a body weight more than 20 percent greater than recommended for the relevant height”, increases one’s risk for several serious conditions, including diabetes, cancer, and heart disease. The related healthcare related costs of obesity are over $117 billion annually. It is estimated that if current trends continue, by 2030 over forty-two percent of adults will be obese, costing our nation $550 billion dollars, annually. Page 8 — Healthy Cells Magazine — Iowa City — December 2012

It’s an understatement to say that hearing statistics such as these is alarming. As a registered dietitian (RD), I attribute multiple factors to contributing to the current “obesity epidemic”, one of which is the increased frequency in which we eat meals and snacks away from home. Research has shown a positive association between eating out, higher caloric intakes, and higher body weights. On any given day, 41 percent of Americans dine away from home; what used to be an occasional treat, eating at restaurants, has become a standard part of our everyday lives. Now, I love food and I think eating at restaurants is a great experience! I get excited when I have the opportunity to discover the fantastically creative ways that chefs combine ingredients, flavors, and textures to create wonderfully delicious meals. While I understand restaurant chefs and owners are in the biz to create and sell delicious food and remain “open” throughout this dreadful economic downturn, they also have a social responsibility to their community to provide diners options that won’t send them straight to the cardiac ward. All too often, restaurant meals are calorie-, fat-, sodium- and sugar-dense—in other words, loaded with nutrients we don’t need more of. At the same time, those meals are not loaded with fiber-rich whole grains, lean protein, and potassium-rich fruits or vegetables—foods and nutrients that health experts recommend we eat more of because they help prevent disease. It’s not uncommon for typical entrees to contain an entire day’s worth of sodium and half the day’s calorie needs. Indeed, a study by Clemens found that women who eat out more than five times per week consume 288 more calories each day than women who eat out less often. That’s a lot of calories! Left unchecked, by the end of the year those daily extra 288 calories could result in an extra twenty pounds. Ouch! While “eating at home more often” may seem like a simple solution, it’s not that easy. We live in a hurried, busy society. Food-away-fromhome is abundant and easy and we, as humans, take the easy route when given the choice. I’m not naïve; I understand that at 6:00 p.m. when you haven’t even walked through the door after work to greet your hungry children and the pile of dirty laundry, those Golden Arches are calling you. It’s an easy, quick solution. Nonetheless, as we’ve given into the easy solution and eaten away from home more often over the years, and because restaurant portions have grown (and thus calories, fat, and sodium have also grown), restaurant meals have been a major contributor to our current health state. Sure, one can try to select healthier options, such as a grilled chicken breast, a side of steamed vegetables and small baked potato. However, even though I’m a dietitian, I’m also a “foodie”; even I consider a meal such as this completely “un-fun.” Convenience aside, part of the reason we choose to eat at restaurants so often is because it’s an amusing experience! It’s a treat to consume a unique dish created by a chef, enjoyed in a warm atmosphere surrounded by family and friends. In the Iowa City area, our local chefs have indeed done a fantastic job creating delicious dishes chock-full of flavor. My primary concern, however, is about your health. Yes, I can recommend that you order “sauce on the side, skip the bacon, easy on the cheese, and please, no pasta,”

but doing so can take away the essence of the dish. Taking apart entrees to save on calories, fat, and sodium can wreak havoc on the chef’s culinary creativity, ruining the entire essence of a dish. Chefs know how to combine flavors, textures and aromas to create utterly delicious, appealing meals. When we start “fiddling” with their culinary genius, we’re left with a far less tasty, less appealing dish because all the necessary, balanced components are missing. We need a better solution. As a dietitian, one of my roles is teaching clients how to apply nutrition principles in the kitchen to create great-tasting, nutritious, appealing dishes. I know that it takes far more culinary creativity to develop delicious food using ingredients that are actually nutritious, than by developing delicious a dish by relying on a quart of heavy cream and a stick of butter. I also counsel individuals to eat more whole grains to help manage weight and blood sugar, more fruits and vegetables to help ward off cancer and lower blood pressure, select “fatty fish” to reduce heart disease risk, and to eat more beans and legumes to help lower cholesterol. What’s my point? Because we dine out so often, I think chefs have a unique opportunity to be a major contributor to the reversal of our health crisis. Imagine the impact if chefs routinely executed healthy, delicious dishes chockfull of kale, Brussels sprouts, wheat berries, flax seed, and quinoa! Who better than a chef to introduce us all to those extremely nutritious, and yes, extremely delicious ingredients that most of us should be eating more of but are not used to eating on a regular basis? Luckily, here in the Iowa City-Coralville area, there are a lot of chefs who possess a lot of creativity and respect for the ingredients they use and for their restaurant customers. Manager Erik Shewmaker of Blackstone restaurant says, “Since I’ve started as general manager here, I’ve been stressing healthier items…the vision that I share in the kitchen is on fresh, simple nutritious ingredients...the chefs are not frying everything and the new menu items emphasize healthier options that don’t fall short…they have a healthy mix of flavor and texture.” Here at Hy-Vee, I’m continually working with our fresh departments to develop more options that I can give my “dietitian nod-of-approval.” So far, I’ve successfully developed and added healthier breakfast items in our kitchen; more whole grain options in our bakery, Italian, and kitchen departments; and thanks to Chef Tracy Tonning, we’ve started offering fewer mayonnaise-based salads in the kitchen to make room for his healthier vinaigrette-style dishes. Although I can attest it’s not always easy to transition to something “new and healthy”, I think we owe it to our customers. Chef Bryan Herzik of Orchard Green, Iowa City, agrees with me, “Yes, I do think chefs have an obligation to put together and offer healthy dishes…a lot of chefs are using bacon or duck fat, for example, to create a vinaigrette that they are pouring over vegetables. That’s a ‘hidden wham’, that’s not fair!” He’s right! To an unassuming diner attempting to select a healthy side of vegetables, the hidden duck fat can derail any heart-healthy-eating attempt. Restaurant meals are often full of hidden ingredients, adding unwanted calories, fat, or sodium. Considering Orchard Green is my favorite restaurant in the area, I was thrilled to hear that Chef Bryan doesn’t do that. “I use vegetable purees...not heavy cream to thicken a dish and create a full, rich flavor.” Indeed he does, as Orchard Green has recently been voted runner-up

in Best Overall Restaurant by the Press Citizen’s “Best Of” list, proving that chefs are, in fact, capable of combining flavor and nutrition and having it succeed in a restaurant setting. Chef Bryan brings up a valid point, however. Those “hidden whams” are often what prevents so many of my clients from reaching their healthy eating goals. Even if they do try to select one of the limited healthy options on a menu, there are still so many opportunities for hidden, unwanted ingredients but I don’t think the solution is “don’t eat out anymore.” Additionally, I also understand that every healthy eating plan has room for splurging. Linn Street Café owner Frank Bowman reminds me, “We are a fine dining occasion. My customers come here knowing ‘the diet’s off tonight…we are a ‘splurge.’” What I’ve found in my dietetic experience, however, is that far too often we give ourselves permission to “splurge.” “Splurging” is a once-a-month event, not an everyday or every week type of event. To have success in improving our health, we need to change our environment and set it up so that it is easier for us to succeed. Consider that currently, there is no shortage of rich, delicious, “splurge-worthy” choices on any of your favorite restaurant menus. Finding a broad selection of delicious, nutritious, appealing choices that are actually beneficial for your health is like finding a Dooney & Bourke purse at Wal-Mart—let’s just say it’s not going to happen. The over-abundance of those less-healthy choices makes it easier and more likely we’ll continue to order those less-healthy choices. Why not create, offer and heavily advertise more of those nutritious dishes? Give your diners a selection of scrumptious choices, chockfull of ingredients we need to be eating more of. It has worked for some restaurants and I hope that more and more restaurants start to follow their lead so that they can positively contribute to our nation’s health. Offer your diners dishes that combine nutritious and delicious—because just like one of my favorite “splurges,” a piece of dark chocolate and a glass of Madeira, it’s a perfect pairing. 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. December 2012 — Iowa City — Healthy Cells Magazine — Page 9

physical

Don’t Miss a Beat What is Atrial Fibrillation (AFib)?

Page 10 — Healthy Cells Magazine — Iowa City — December 2012

Fib is a common condition in the heart that causes the atria - the upper two chambers of the heart - to beat very fast and irregularly. When this happens, blood isn’t pumped through the heart as well as it should be, which makes people with AFib vulnerable to the formation of a blood clot in the atria. AFib is the most prevalent sustained cardiac arrhythmia (heart irregularity) in the United States, affecting more than 2.2 million Americans. In the past 20 years, there has been a 66 percent increase in hospital admissions for AFib, due to the aging population. Looking ahead, it is estimated that AFib will affect more than 12 million people in the U.S. by 2050. What are the symptoms of AFib? AFib can produce a broad range of symptoms, or none at all. Because it is characterized by an irregular and fast heart rate, patients often experience unpleasant palpitations or discomfort in the chest. The inefficient pumping ability of the heart may cause weakness, faintness, and shortness of breath. How do I know if I’m at risk? Age is a major risk factor for AFib; the average age of people with AFib is about 75, and approximately 70 percent of those people are between 65 and 85 years of age. Underlying heart disease and having had prior heart surgery are the most common risk factors of AFib. It is possible to have AFib when there are no other signs of a heart disorder. Other risk factors include diabetes, high blood pressure, hyperthyroidism (too much thyroid hormone), and excessive alcohol consumption.

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AFib and stroke risk During AFib, the atria (upper chambers of the heart), don’t pump all of the blood in the ventricles (lower chambers of the heart). Some blood pools in the atria. When this happens, a blood clot can form. If the clot breaks off and travels to the brain, it can cause a stroke. People with AFib are at a five-fold increased risk for stroke compared with the general population. At least 15-20 percent of all strokes occur in patients with AFib. Several factors are considered when assessing the risk of a stroke for a person with AFib. People who have had a prior stroke are at high risk. Additional factors that increase risk of stroke in people with AFib include being 75 or older, high blood pressure, heart failure and diabetes. How can I manage stroke risk with AFib? People with AFib have treatment options to help reduce the risk of stroke, including medication that thins the blood to help prevent blood clot formation. Unfortunately, nearly half of people with AFib do not receive appropriate preventive medicine to help protect against the risk of stroke. For more information or to learn more about stroke risk in atrial fibrillation, visit www.afibonetoone.com.

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safety

RETHINKING Holiday Drinking Alcohol-related Traffic Deaths Jump on New Year’s Eve

ome New Year’s predictions are, tragically, very reliable. For example, more people are likely to die in alcohol-related traffic crashes on New Year’s Eve than on other mid-week winter evenings. Just look at the numbers. A recent analysis of National Highway Traffic Safety Administration statistics shows that, by the time our country finished ringing in the year 2011, 59 people had died in alcohol-related traffic crashes in the 12-hour span between 6:00 p.m. on New Year’s Eve and 5:59 a.m. the next morning. Two weeks later, on the same night of the week, the death toll dropped to 13.

Myths Persist Even though many of us are aware of the higher rates of alcohol-related traffic fatalities on New Year’s Eve, myths about drinking and driving persist—myths that, for some, can prove fatal. Scientific studies supported by the National Institute on Alcohol Abuse and Alcoholism (NIAAA) on how alcohol affects our brains and bodies provide important information that challenges these commonly held—but incorrect— beliefs. These myths are related Page 12 — Healthy Cells Magazine — Iowa City — December 2012

to how quickly alcohol affects the body and how long these effects can last. Alcohol’s Effects Begin Quickly Many New Year’s revelers get into trouble because they generally do not recognize that critical driving-related skills and decisionmaking abilities are diminished long before they begin to show the obvious physical signs of intoxication. Initially, alcohol acts as a stimulant and if you drink you may temporarily feel upbeat and excited. But don’t be fooled. Inhibitions and judgment are soon affected, increasing the chance of making reckless decisions behind the wheel. As more alcohol is consumed, fine motor skills and reaction time begin to suffer and behavior becomes poorly controlled and sometimes aggressive, compromising driving abilities even further. Continued drinking can lead to the slurred speech and loss of coordination and balance that we typically associate with being “drunk.” At higher levels alcohol acts as a depressant, which causes people to become sleepy and sometimes pass out.

Even When Drinking Stops—Alcohol’s Effects Do Not During a night of drinking, it’s also easy to misjudge alcohol’s lasting effects. Many revelers believe that they can drive safely once they have stopped drinking for the night and have had a strong cup of coffee. The truth is that alcohol continues to affect the brain and body long after the last drink has been downed. Even after someone stops drinking, alcohol in the stomach and intestine continues to enter the bloodstream and circulate through the body. As a result, judgment and coordination can be impaired for hours after drinking. Driving home late at night is especially hazardous because natural drowsiness is magnified by the depressant action of alcohol. Driving abilities may even be impaired the next day, when any alcohol remaining in the system, or the general headache and disorientation associated with hangovers, contributes to the general feelings of sluggishness, even though the person no longer feels “drunk.” Before You Celebrate—Plan Ahead No one intends to harm anyone when they get behind the wheel on New Year’s Eve. Yet traffic fatalities persist and myths about drinking live on—even though scientific studies have documented how alcohol affects the brain and body. Because individuals are so different, it is difficult to give specific advice about drinking. But certain facts are clear—there’s no way to speed up the brain’s recovery from alcohol and no way to make good decisions when you are drinking too much, too fast. On an evening like New Year’s Eve (or any other evening, for that matter), rapid consumption of large amounts of alcohol is especially dangerous.

“Do not underestimate the effects of alcohol. Don’t believe you can beat them. Pace yourself and be aware of how much you’ve consumed throughout the night.” So this New Year’s Eve, do not underestimate the effects of alcohol. Don’t believe you can beat them. Pace yourself and be aware of how much you’ve consumed throughout the night. And as you think about the consequences of an arrest or a potentially fatal traffic crash, make alternative plans to get home safely. For more information please visit www.niaaa.nih.gov

Here’s what our advertisers are saying about Healthy Cells... After being in business for over a year, I discovered there were still facilities and groups that knew little about Advanced Medical Transport of Iowa (AMTI). I have found Healthy Cells Magazine to be a great avenue to tell our story and advertise our services of ambulance and shuttle transportation. Having a business in the healthcare industry, Healthy Cells is a perfect fit that has a target audience we seek. AMTI is a not-for-profit company and is continually searching ways to give back to the community. Through Healthy Cells advertising strategy, AMTI is able to donate article space to other non-profit groups such as Alzheimer’s Association and United Way. All this and more makes Healthy Cells a highly regarded and informative resource to promote health for individuals and communities.

Tom Geraci, CEO Advanced Medical Transport of Iowa Iowa City, IA To Promote your Business, Contact Healthy Cells Magazine Today. 563-650-1876 ichealthycells@gmail.com

December 2012 — Iowa City — Healthy Cells Magazine — Page 13

feature story

Melrose Meadows The People Make the Difference Submitted by Melrose Meadows

The Melrose Meadows Team / Left to Right: Teresa Reddick, Cook; Pam Duggan, Med Manager; Casey Wetjen, Wellness Coordinator; Jim Siewert, Culinary Coordinator; Jody Thomas, RN, Manager; Mary Lowrey, Assistant Manager; Mike Thomas, Maintenance Coordinator; Lynn Forbes, RN, Nurse Manager and Brook Easton, Marketing Coordinator.

he people make the difference. That’s the consensus of the residents and families of Melrose Meadows. For Rob Kinney of Coralville, it was the tipping point in choosing a senior residence for his father, Bob Kinney. Bob had been living in Florida when his wife of over 60 years passed away. Living alone with his lifelong partner gone, Rob had noticed his father was depressed when he came to Iowa over the holidays. Rob and his wife made the decision to move his father to Iowa City, to be closer to them. “I knew of Assisted Living facilities, but didn’t know a lot about them, and ended up having to do a lot a research. It was very challenging,” explains Rob. “It’s really hard for us baby boomers. Page 14 — Healthy Cells Magazine — Iowa City — December 2012

It’s hard trying to figure out what to do with your Mom or Dad. It’s like sending your kids off to college, you want to make the best decision for everyone.” “What sold us just wasn’t the accommodations, it came down to the people. Jody Thomas, RN, was great. She sat down one on one with my father and had a lengthy discussion about his wants, needs, and accommodations. Not everyone did that. And she did what she needed to do to make him happy. Melrose Meadows has been a great choice for us,” says Rob. “Change can be difficult especially for seniors,” explains Melrose Meadows Manager, Jody Thomas, RN. “So here at Melrose

Meadows we strive to provide our tenants with an atmosphere where they feel safe and comfortable; a place where they can be happy and feel at home.” For some residents, it’s not just the employees of Melrose Meadows—but the residents that make it special. Margaret Dagle and Jan Nelson both came to Melrose Meadows after living in central Iowa. Neither had known each other previously, despite living in close proximity of Fort Dodge and Goldfield, Iowa, but you wouldn’t know it from talking with them, as they seem like lifelong friends! Margaret moved to Melrose Meadows with her husband a year ago to be closer to her children. “Iowa City is a great place to live,” says Margaret. “I love the Hawks, and we are close to a hospital that’s one of the best in the United States.” A few months after moving to Melrose Meadows, Margaret’s husband passed. “I could have never made it through that time without the great support group of people, the staff, the residents—we all take care of each other.” Jan’s story is somewhat similar to Margaret’s. Jan’s husband passed, and her children were upset that she was living by herself, so far away, and in a rural area, where she was alone. Jan and her children starting looking for a place in Iowa City, and wanted to be in a place that provided all the services she would need. “If you can’t be at home, this is the place to be!” exclaims Jan. The residents aren’t the only ones who love Melrose Meadows, but so do its employees. “I love working at Melrose Meadows because of the teamwork that is displayed in every department,” explains Alishea Hampton, Personal Care Coordinator. “I also love the greeting I receive from the tenants when they see me in the morning. It’s the most wonderful feeling.” Melrose Meadows opened in 2002 on ten acres in one of the finest areas of Iowa City along Melrose Avenue. Situated in a residential neighborhood, Melrose Meadows is only minutes from the University of Iowa campus providing you with access to Hawkeye sporting events, concerts, live theater, and other cultural activities. You also have the added assurance of knowing you are within minutes of three state-of-the-art medical facilities. Restaurants, malls, and local shopping are also minutes away. Melrose Meadows offers both Independent and Assisted Living to best suit your needs. Independent Living offers four styles of one and two bedroom apartment suites with floor plans designed to meet your needs for comfortable, relaxed living space and range from 712 square feet to 1331 square feet. Assisted Living provides spacious floor plans allow you to personalize your apartment so it will feel like home, ranging from 385 square feet to 845 square feet.

Independent Living

Melrose Meadows is an all-inclusive community without a buyin or entrance fee. Your monthly rent and garage fee (if needed) would be the only cost to you! Enjoy elegant living at its best and redefine your retirement at Melrose Meadows.

Amenities • E xceptional restaurant-style dining • H ousekeeping services • F ree, unlimited scheduled transportation, Monday through Friday to Iowa City, Coralville, and North Liberty • State-of-the-art wellness center including heated indoor pool • B eauty/Barber salon • Preferred access to Melrose Meadows Assisted Living • Private dining room available for family gatherings • Various social programs and activities • Courtyard with rose garden and raised garden beds • 5 days on-site respite care available annually at no additional charge

Melrose Meadows resident, Pam Young, shares a moment with Nurse Manager, Lynn Forbes.

• Heated underground parking garage available • Additional storage provided • Guest suite available for friends and family (additional charges apply)

Features • Private patios and balconies • A variety of floor plans from 1 bedroom to 2 bedroom/den • Washer and dryer in each suite • Fully equipped kitchens • All utilities paid including cable (except telephone and internet) • Individually controlled thermostats in each apartment

Assisted Living

You want to remain in charge of your life, and needing help with activities of daily living shouldn’t change that. Melrose Meadows’ certified Assisted Living offers a supportive environment that empowers tenants to remain as independent as possible. Yet you and your family can relax, knowing that professional staff is available to meet scheduled and unscheduled needs.

Services and Amenities • 24-hour on-site professional staff • Assistance with personal cares at all levels with no additional charge • Medication management • Three meals served restaurant-style each day December 2012 — Iowa City — Healthy Cells Magazine — Page 15

Features • Kitchenettes with full-size refrigerator • All utilities paid including cable (except telephone and internet) • Full private bathrooms with accessible showers and grab bars • Emergency call system in each apartment • Individually controlled thermostats • Smoke detectors and sprinklers in each apartment

*We encourage you to personalize apartments with window treatments and wall hangings

Melrose Meadows resident, Jackie Sullivan, sings with the Musical Comedy Group.

•F ree, unlimited scheduled transportation, Monday through Friday to Iowa City, Coralville, and North Liberty • Various social programs and activities • Weekly housekeeping and laundry services • State-of-the-art wellness center with indoor pool • Beauty/Barber salon • Private Dining Room available for family gatherings • Library

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

Melrose Meadows is also building a new Assisted Living wing that is scheduled to open in Spring of 2013 and will include nine additional assisted living apartments. “These additional nine apartments will help fill the demand we are seeing for assisted living in Iowa City,” says Jody, RN. The new wing will offer slightly larger apartment sizes (460 to 845 square feet) with a dedicated care station, and include three meals a day in a newly remodeled dining room, all utilities including family basic cable (except phone and internet), all cares of daily living at no additional charge and free scheduled transportation. There’s no place like home, especially when you’re at Melrose Meadows. “Everyone looks out for each other,” says Jan. Margaret agrees, “It’s wonderful. They (the staff) take care of you and go the extra mile. They want you to be happy. I feel blessed to be here.”

Melrose Meadows is presently taking reservations for the new addition. For more information, please contact Melrose Meadows Marketing Coordinator, Brook Easton at 319-341-7893.

fulfilling life long dream

Mrs. Michelle Beckwith Mrs. Illinois International 2008

Pamela Klim

“I was told I was too old and too fat, and I should just quit”! By Mrs. Michelle Beckwith, for Pam Klim, Advocare World Class Nutritional Supplements

y name is Michelle Beckwith, and doing a 24day program made a significant impact and change in my life and future! Back in 2008, I became Mrs. Illinois International, and had fulfilled my life-long dream to compete in and win a Pageant. This journey began a few years before, when I had been diagnosed with cancer. The diagnosis was devastating, and I remember feeling like this couldn’t be happening to me! Thankfully, early detection and surgery handled it, and I am in the best health of my life! Running for the Mrs. Illinois Crown happened as a result of my husband asking me if there was anything I wish I would have done in my life, now that I was cancer free, and felt I had a new lease on life. I said, “Yes!” I had always wanted to compete in the Miss America pageant. I had actually received an invitation years prior, but threw it away as I was too shy at the time to pursue it. So, my husband, Chris, encouraged me to follow my heart. I began competing in the Mrs. Illinois International system. I hired a Miss America coach whose advice was, “You are too old and too fat. You should just quit!” I was exercising 1 to 2 hours per day...following a healthy diet...and I felt totally hopeless and like I just couldn’t win this weight battle. That is when my sister introduced me to a consultant who shared a dietary supplement with me. I lost 30 pounds in 10 weeks, going from a size 10 to a size 2! I felt great the whole time and I couldn’t believe how easy it was! I was working out less and eating more!

Did you know that Iowa residents are exposed to thousands of chemicals including Atrazine? Consider a Detox program for: Improved Energy • Mental Clarity Better Digestion • Healthy Skin • Weight Loss Stephanie Mellor, DNP, ARNP, ANP-C, GNP-C, CCCN 1260 3rd Ave, SE, Suite B Cedar Rapids, Iowa 52403 www.integrativehealthandhormoneclinic.com Phone 319-363-0033 Fax 319-363-4411

In 2008, I won Mrs. Illinois International. My youngest competitor was 22 and I won at age 46! I went on to compete in the Mrs. American Spirit pageant and represented Mrs. Illinois 2011 and took first place in the National pageant. Again, winning the title at age 49 of Mrs. Illinois American Spirit. My dreams come true for me. I needed to lose the weight. Now, I love helping other people be all they can be. For more information on a 24-Day Challenge for you, please feel free to contact, Pamela Klim, an Advocare Independent Distributor, residing in Iowa. 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. Pam also helps others share the products and pursue the Advocare income opportunity. Contact Pam at 563-940-2295, klimwellness@gmail.com, www.advocare.com/03034246.

e s a e l P

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December 2012 — Iowa City — Healthy Cells Magazine — Page 17

prostate health

Advice From an Expert Ninth 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

r. Rome was a gentle man, who, like Dr. Barrett, was around our age. His gracious manner and calm demeanor put us quickly at ease. The session was an hour long, and divided into three parts. In the last part of our session, Dr. Rome gave us his impressions and recommendations. “Keith, you exhibit some signs of depression, but nothing that is out of the ordinary. ” he noted. “Your depression isn’t severe, and, personally, I don’t feel you need to take any medication for it. But I am concerned about how you’re handling your impotence. And I’m troubled by what you describe as your ‘loss of libido’. I’d like to do some follow-up. First, I want to rule out any possible medical reason for your condition. We can run some blood tests to check your hormone level. If we don’t find any medical reason for your decreased sex drive,” he continued, “I’d like to refer you to Dr. Don Williams, a specialist in the field of male sexual dysfunction.” The blood work turned up nothing and we were scheduled for a session with Dr. Williams. On the 45-minute drive to Rochester the next week, our spirits were high; we were eager to meet “the Great Oz.” As we each had a chance to tell our stories, the psychologist listened attentively and took lots of notes. When we were both finished with our narratives, I asked, “Where do we go from here, doctor? I

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

mean, what do we need to know to recover that…sexual closeness we used to have?” Dr. Williams’ response took us by surprise. “You two are already well on your way to recovery — because you’re talking to each other. Becoming impotent causes a man to experience a tangle of emotions that can make him feel crippled and vulnerable. Before you can deal with these emotions, you have to sort them out. Identify them. Name them. Then you can take them one at a time and work through them. “But the sorting process is critical,” Dr. Williams emphasized. “That has to come first. And because impotence affects not just you, but your partner as well, this sorting must be done with Virginia. “As simple as it may sound,” Dr. Williams explained. “It’s a major step that you two have realized the ‘rules’ of your lovemaking have changed. By accepting that fact, you’ve also accepted that you’re going to have to create new ways of doing things that will be unique to the two of you. I would, however, encourage you to keep making love,” he suggested. “Don’t ever stop. Be experimental. Use anything and do everything you can think of that might help give you pleasure.” Then Dr. Williams returned to the issue of sexual desire and “drive”, spending some time talking about the libido and how it works. “Your problem isn’t that you don’t have an active libido, it’s that your body’s been injured, and isn’t working right. Desire begins in our brains — in response to things we see, smell, taste, and remember. They trigger the brain to tell us we’re interested. The brain then sends a signal to the rest of the body, telling it to respond. In your case, Keith, this part of the sexual response — the physical response — has been damaged. “And,” he explained, “That’s what’s missing for you — not your libido. When a man is sexually dysfunctional from an injury like yours, he has to learn to do things differently,” Dr. Williams advised. “He has to become more attentive to what his brain is saying versus what his body is saying. “ Perhaps what’s happening in your case is that you’re talking yourself out of arousal. I mean, you could be interpreting your lack of physical response to mean that you have no desire — when, in reality, you do, but aren’t recognizing it.” Dr. Williams also wanted to cover Keith’s sense of feeling

emasculated and incompetent. He not only validated Keith’s perceptions that a large part of a man’s identity is entwined with his ability to perform, he also stated that it’s “natural and normal” to feel inadequate when that is taken away. He encouraged me to listen to Keith unconditionally — to accept his feelings, withhold judgment, and be a sounding board for his venting when necessary. Dr. Williams ended our session by reminding us to be supportive of one another, to never stop making love, and, above all else, to keep talking. Laptop Notes, March 1, 1996 So I’m not crazy. Everything I’ve been feeling is normal AND my libido is okay. God, I needed to hear that! Of course women make me think about sex, but I never thought that was the same as libido. The brain/body connection is so intricate. I’m just going to have to force myself to stay interested in sex, even when I don’t think I want to.

Journal Entry, March 5, 1996 It was so reassuring to hear Dr. Williams say the problems we’ve been having are normal. And nice to find out we’re doing some things right! We’ve been on such an emotional roller coaster…every time we thought we were okay, back we’d slide again. But now, maybe, we’ve found someone who can help us put it all together.

Looking Back – treating the Mind and Body – Keith, on treating the “whole person”… “The major turning point in my recovery from impotence occurred when Dr. Williams gave me that little bit of reassurance. I’ll never know what would have happened if Gin and I didn’t get help from Dr. Williams. Perhaps I would have recovered regardless. But I highly doubt it. I believe I needed the help of a professional, and Gin has told me she felt she needed this help, too.” “Wrestling with the effects of impotence has been a mentally consuming experience for me. It has had a huge impact on my life, and, for a time, shattered my self-perception. Interestingly, if my arm or leg had been mutilated, I would have received help, as standard treatment, from a whole team of medical personnel – to fix my body, help me learn to function again and deal with my psychological trauma. I believe a similar approach should apply to the treatment of impotence.” “Today, when I talk to others about erectile dysfunction, I’m not embarrassed to say that my mind needed help as much as my body. In fact, I readily advocate getting “total” treatment. I firmly believe that the mind-body connection cannot be ignored if one is to become cured.” Next month: Fumbling With the “New Rules” The book Making Love Again: Hope for Couples Facing Loss of Sexual Intimacy is available at Amazon.com and many major book sellers.

Lyse S. Strnad, MD John F. Stamler, MD, PhD Stacy L. Thompson, MD Chris E. Watts, MD

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healthy benefits

More Olive Oil in Your Diet Could Cut Stroke Risk Seniors who preferred the oil had 41% drop in the attacks vs. those who rarely ate it

dding olive oil to your diet may reduce your risk of stroke, a new study suggests. Researchers found that older people who used olive oil intensively -- meaning they regularly cooked with it and used it in salad dressing -- were 41 percent less likely to have a stroke than those who rarely consumed it. The lead author of the six-year study, Cecilia Samieri of the University of Bordeaux in France, said why olive oil might help reduce the risk of strokes was unclear. But it might result from people replacing less healthful saturated fats with mono-unsaturated olive oil, she added. “We can’t infer from our study which aspects of olive oil prevent stroke,” Samieri said. But “it may be a substitution effect.” Thus, eating fewer saturated fats improves the health of olive oil users. Prior research had documented olive oil’s anti-inflammatory benefit, she added. Properties of the oil itself, including oleic acid or polyphenols, could also hold the secret to the oil’s protective effect, said Samieri, a post-doctoral faculty member in the university’s department of nutritional epidemiology. Polyphenols are antioxidant nutrients that reduce inflammation in the vascular system, according to the study. Oleic acid, a fatty acid, makes up 80 percent of olive oil. The study is published in the June 15 online edition of Neurology. Stroke, an outcome of poor vascular health, is the third leading cause of death in the United States, according to the American Heart Association. Strokes result from vascular bleeding or, more frequently, a blockage of blood flow to the brain. Diets high in foods containing saturated fat, such as meat and butter, have been linked to stroke. In the study, researchers looked at how much olive oil 7,625 French people aged 65 years and over routinely used, ranging from none (23 percent) to moderate use in cooking or dressing (40 percent), to intensive use in cooking and dressing (37 percent). The participants primarily used extra-virgin olive oil, and the study controlled for stroke risk factors, such as high blood pressure, exercise, smoking and alcohol use. After nearly six years, 148 strokes occurred. But those who used olive oil the most had a 41 percent lower risk of stroke, compared to those who used none. The overall stroke rate was 1.5 percent for the olive oil users compared to 2.6 percent for the others, according to the report. A second study sample had some contradictory findings, the research noted. Oleic acid was measured in the blood of 1,245 participants. Among that group, 27 strokes occurred, with a 73 percent reduced risk of stroke found in people with higher levels of oleic acid, the study found. But the higher level was also linked to higher consumption of butter and goose or duck fat, which “may explain the unfavorable pattern of risk factors associated with higher plasma oleic acid,” according to the findings. A nutrition expert cautioned that people should not overuse olive oil in an effort to improve health because it is a high-calorie fat. “The takeaway from the study is that a diet high in olive oil does have a protective benefit, but we need to look further to find out how much is beneficial while still maintaining a low-fat diet,” said Heather Davis, a clinical dietitian at Lenox Hill Hospital in New York City. She said that the American diet is rarely lacking in fat, which is needed for healthy skin and hair, and for processing certain vitamins. “We need to look further to establish an upper limit,” said Davis. While the researchers were unsuccessful in establishing a numerical value for optimal oleic acid, “it’s good that the idea is out there,” she said. She said it is important to continue the research. “We know olive oil is beneficial, but it would be advantageous to be able to determine a protective range in a patient’s blood,” Davis noted. Funding for the research came from the French government and Lipids for Industry, Safety and Health, an alliance of academia and industry. To learn more about stroke, visit the U.S. National Institutes of Health.

Page 20 — Healthy Cells Magazine — Iowa City — December 2012

importance of nutrition

The Case for Supplementation

How Do I Know What To Consider When Supplementing? Part 2 of 2 By Dr. Stephanie Mellor, DNP, ARNP, Integrative Health and Hormone Clinic

hen considering supplements to purchase, look for Good Manufacturing Practice (GMP) Supplements. These are often only available through a licensed medical provider. They meet high standards in identity, purity, quality, potency, and composition. They also adhere to highest quality in manufacturing, packaging, and storing. Companies with GMP often have just as high of standards as pharmaceutical companies. Products that do not have GMP may be mislabeled, have variability in batches, and carry questionable potency and purity. Usually GMP products are going to have better raw materials. Also look for United States Pharmacopeia (USP) Dietary Supplement Verification Program supplements. This standard is similar to the pharmaceutical model. Even the Office of Dietary Supplements recommends you consider this stamp when purchasing. Another important consideration— a one-a-day multivitamin may not the best way to supplement, as it has likely been heated and compressed into one tiny tablet, destroying nutritional value. This is difficult on the body to break down and often will pass right through the digestive tract. Multiple daily dosing is more honest and a better use of your money! Remember to avoid artificial colors and preservatives. You don’t need “bluelake#40” or “hydrogenated oils” in your multivitamin. These may be seen by the body as toxins with no nutritional value. Clinical pearls exist for every vitamin/mineral that exists. For instance, when looking at the form of B12 in your multivitamin, you want methylcobalamin not cyanocobalamin. When looking at minerals, consider a study showing only one-fourth of osteoporotic patients had a calcium deficiency, which means that three-fourths were not calcium deficient! Instead, considerthat 70 percent of women in the United States do not get the recommended dietary allowance (RDA) of magnesium. An optimal ratio of calcium to magnesium in a supplement is 1:1 or 1:2. We need adequate nutrition for our bodies to function optimally. Consider supplementing with a high quality GMP multivitamin with USP ingredients. Consider this additional support for your health. Avoid unnecessary additional colors, sweeteners, and preservatives. Consider

a capsule form if a tablet isn’t absorbing or causing GI upset. Avoid one-a-day options. Consider multiple day dosing options, such as two capsules twice daily. Worried about safety? Consider the fact that 50 percent of Americans consume a dietary supplement each day. From 1994-2004 (10 years), there were only 14 deaths due to supplements, eight of which were from iron overdose in infants. The Annual Report of the American Association of Poison Control Centers Toxic Exposure Surveillance System 2004 Report showed fewer deaths were caused by dietary supplements that were caused by air fresheners. Not one death was reported from a dietary supplement. In comparison to pharmaceutical drugs, supplements have an outstanding record. The chances are overall in favor of supplementation helping more than hurting! Consider scheduling an appointment at the Integrative Health and Hormone Clinic with Dr. Stephanie Mellor, a provider specializing in assessing for nutritional deficiencies. This clinic also offers high quality supplements for purchase. Call 319-363-0033 or visit www.integrativehealthandhormoneclinic.com. December 2012 — Iowa City — Healthy Cells Magazine — Page 21

holiday drinks

t can be challenging to eat right during the holidays, especially when the entire season seems filled with hearty meals, rich dishes and sweet treats. While it’s okay to moderately splurge before kick-starting the New Year with a healthy diet, it’s important to build momentum prior to January 1 by making smart dietary decisions over the holidays to ensure a healthy immune system during the winter months and increased energy for burning off those extra calories. Drink to Your Health A simple way to enjoy a healthy holiday season and New Year is to start each day with a nutrient-rich beverage packed with essential ingredients that produce increased energy levels, decreased cravings for seasonal junk foods, and greater overall wellness. This nutritious and delicious recipe from NutriBullet will help ensure a healthy holiday season and put you on the right track to wellness in the New Year. The NutriBullet emulsifies healthy foods such as fruits, vegetables, and grains into their most easily digestible state. Nutrient Know-How How many times have you read a list of nutrients on a food label, but not really known how each works to benefit your body? Following are

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Mrs. Michelle Beckwith Lost 30lbs in 10 weeks (size 10 to size 2) Page 22 — Healthy Cells Magazine — Iowa City — December 2012

Pamela Klim, Independent Distributor of Advocare World Class Nutritional Supplements. 563-940-2295 (Cell/text) klimwellness@gmail.com www.advocare.com/03034246

some nutrient quick tips so you’re better informed during your next trip to the market. • Calcium: Essential for healthy teeth and bones; also important for muscle, nerve and some gland functions. • Iron: Necessary for healthy blood and normal cell functioning. • Magnesium: Needed for healthy bones; also involved in more than 300 enzymes. • Potassium: Helps maintain healthy blood pressure. • Vitamin A: Helps keep eyes and skin healthy; also helps protect against infections. • Vitamin C: Helps heal cuts and wounds; helps keep teeth and gums healthy, and helps iron absorption. • Folate (folic acid): Helps the body form red blood cells. • Fiber: Helps reduce blood cholesterol and may lower risk of heart disease. How Much Is a Cup? To help you gauge how much produce you’re eating, here’s a quick look at what equals a cup: • 1 small apple • 1 large banana • 1 medium grapefruit • 1 large orange • 1 medium potato • 2 large or 3 medium plums • 12 baby carrots • 1 small wedge watermelon • 8 large strawberries • 2 large stalks celery • 1 medium pear

Sweet Apple Pumpkin Pie An antioxidant-rich, protein-packed, healthy dessert option so you can enjoy the flavors of the season guilt-free. ¼ cup organic silken tofu or organic Greek-style yogurt ½ cup canned pumpkin or cooked fresh pumpkin ½ apple (cut, cored, and seeds removed) 1 tablespoon raw almond butter Pinch of cinnamon Pinch of ground cloves 1–2 teaspoons pure maple syrup 1 cup almond milk Add ingredients to blender and blend until smooth. Enjoy! Learn more at www.nutribullet.com.

December 2012 — Iowa City — Healthy Cells Magazine — Page 23

alternative methods

Effective Pain Management and Cancer Submitted by Mississippi Valley Pain Clinic

hen someone is stricken with cancer, a frequent concern is how to ease the pain that can occur as the disease progresses. The World Health Organization has a treatment ladder that starts with simple painkillers taken by mouth such as Tylenol and other non-steroid anti-inflammatories such as Ibuprofen and Naprosyn. When these are ineffective alone, other medications are added that have codeine, hydrocodone, and oxycodone to them. Stronger painkillers are added as needed such as morphine, methadone, and hydromorphone. The medications have to be escalated to stronger forms because the disease can progress which leads to increasing normal tissue disturbance and destruction including destruction of embedded nerves, which respond with painful impulses to the brain via the spinal cord pathways. The opioid medications which include most of the pain killers used beyond the first ones mentioned above produce physical tolerance which means that the body gets used to them and they lose their effectiveness. This seems to occur more often when larger doses are used, as is the case when given by mouth. These medications work in the brain for the most part and in order to get there they must first pass through the circulator system, as they are absorbed from the gastrointestinal tract. The side effects of these medications used in this way can be bothersome to the point of intolerability in some people. Constipation, nausea, sleepiness, inability to urinate, and sudden jerks of muscles can interfere with daily lives and interaction with family and friends. An alternative method to avoid severe side effects of oral painkillers but yet create effective pain control is to use small amounts of pain killing medication in the spinal cord area. The pain killing effects are magnified in the spinal cord area because the medications can directly act upon the spinal cord pain nerve pathways to lessen the pain nerve traffic on its way to the brain. The doses are much less on a daily basis and the exposure to the rest of the body is minimized leading to less side effects. Frequently, cancer victims can lead a more normal life and interact with those around them better than they would normally be able to do. The usual process for this treatment, which is known as intrathecal drug delivery, is to test the effect of spinal administered drugs by placing a small tube within the spinal space via a needle and hooking it up to a pump in a fanny pack. An infusion of medication over a 2-3 day period is done to see if the pain is well controlled. If it is successful, then a permanent pump hooked to a small tube is permanently implanted under the skin for continuous infusion of the pain killing medications for as long as needed. There are many options for medications to use and fine-tuning is done to produce comfort with a clear mental function. Your physician can explain further if you are interested and can be contacted at Mississippi Valley Pain Clinic 563-344-1050.

Page 24 — Healthy Cells Magazine — Iowa City — December 2012

Kids will spend 13 minutes watching gerbils ride a train. How about two minutes to brush their teeth? Brushing for two minutes now can save your child from severe tooth pain later. Two minutes, twice a day. They have the time. For fun, 2-minute videos to watch while brushing, go to 2min2x.org.

December 2012 — Iowa City — Healthy Cells Magazine — Page 25

healthy resolutions

Healthy New Year's Resolution Ideas for Kids Information from www.statepoint.net

f eating healthier and getting more exercise tops your New Year’s resolution list, consider extending these worthwhile goals to the whole family. According to the Centers for Disease Control and Prevention, childhood obesity in this country has more than tripled over the past 30 years. But you can help your family get the right nutrition and exercise to stay healthy. “Not only is it extremely important for kids to get all the vitamins, nutrients and physical activity they need to stay healthy, but habits formed early in life—both good and bad—can last a lifetime,” says Dr. Thomas McInerny, President of the American Academy of Pediatrics (AAP). The AAP is offering some healthy living tips for parents to help kids get on the right track for the upcoming year. Improving Eating Habits • Y ou may have bad childhood memories of being forced to sit at the table until you cleaned your plate. Don't perpetuate this method of mealtime management! It sends the wrong message by emphasizing quantity over quality and can lead to significant overeating. Foster a healthier attitude toward food by focusing on what you serve in the first place. • Establish a routine with regular meal and snack times. Always eat meals at the table. Children who eat meals with their family consume more fruits, vegetables, fiber, calcium-rich foods, and vitamins. • O nce kids are old enough, encourage self-feeding as much as possible. • Avoid soda, which is full of empty calories or artificial sweeteners. Milk and water are the best drink choices for your child. Offer whole milk or 2 percent milk to children ages 12 months to 2 years old, unless your pediatrician recommends low-fat milk. After age 2, offer low-fat milk. Limit juice to four to six ounces a day. • K ids can be picky at first, but don’t let a refusal of a new food stop you from trying again. Offer new foods multiple times in multiple ways. For infants, you may need to even try 10 to 15 times over several months. Parents are extremely influential and can serve as a child’s best role model. Eat a variety of foods of different flavors, colors, and textures. Page 26 — Healthy Cells Magazine — Iowa City — December 2012

Photo courtesy of Kadmy - Fotolia.com

Encourage Active Play • D on’t let a full day go by without active play. Take trips to the park, play in the yard, go for walks and make physical activity a part of your family’s daily routine. Reduce the amount of time spent in devices that restrain movement, such as strollers and bouncy seats. • Limit screen time, including TV, video games, and computers, to less than two hours a day. Avoid placing computers or television sets in children’s bedrooms so they can get the best sleep possible. • Encourage your kids to take part in sports teams, gymnastic and dance classes, and other activities that will get them moving. “No matter how old your child is, it’s never too early to establish household routines that foster healthy habits,” says McInerny. More ideas about healthy living for families can be found at www.healthychildren.org/growinghealthy.

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

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