January 2014, Healthy Cells Magazine/Phx

VALLEY OF THE SUN

east valley area

Promoting Healthier Living in Your Community • Physical • Emotional

Dec/Jan 2014

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HealthyCells

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M A G A Z I N E

• Nutritional

Discover Your Optimal Health With Judith Garner, Certified Independent Health Coach

Getting in Shape the Right Way When Mom and Dad Need Assistance Essential Vitamin for Preventing Birth Defects

Sliding doors therapY Yvette Saint Thomas, M.D. Specializing In: • Lectures on marriage and family counseling • Seminars • Depression • Adolescence Behavioral Disorders • Elder care/dementia • Private and Group Retreats Available

Satisfy the body and the mind in a comfortable, relaxed atmosphere at the healing cafe. Have a healthy drink and snack, then we’ll talk.

Contact us for more info at 602-460-1229 or email: YMD@SlidingDoorsTherapy.com SlidingDoorsTherapy.com

Finding you an answer when no one else can.

Transform Yourself Take one step now—Take Shape For Life.

We make it easy to be free of excess weight, low energy, and poor health.

Join us, and:

Natalie freed herself of

56 lbs Results vary.

* A Health Coach is not a substitute for a physician or qualified medical practitioner for monitoring those using Medifast Meals.

Consult your physician before starting a weightloss program.

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• Be Fueled by Medifast • Be Empowered by your Health Coach* • Be Invigorated by the Habits of Health • Lose 2-5 lbs per week for the first 2 weeks and 1-2 lbs per week thereafter.

Let me coach you to Optimal Health!

Judith Garner, Name: Judith Garner, Certified Health Coach Certified Health Coach Independent Health Coach ID#: 780915954

Independent Health Coach Phone: 480-560-7842 ID#: 780915954 Website: judithgarner.TSFL.com

Garner Healthy Living Everyday ™

“Let me coach you to optimal health” Judith Garner, Independent Certified Health Coach

480-560-7842 judithgarner@cox.net

View informational videos at: www.judithgarner.tsfl.com/explore Visit my Facebook Page

www.facebook.com/judithgarnerhealthcoach

letter from the owner

M

any of us have grand ideas this time of year of what we’d like to accomplish: lose weight, exercise more, get a better job, be more organized, and the list goes on. So often we get a month or two into the New Year and already we’re not headed in the right direction, but why?

Most experts agree there are a couple of important factors in accomplishing any goal. First, it needs to be realistic and attainable and second, it needs to be written down. I suggest starting the New Year with a calendar and write your goals in it. To help achieve those goals, determine what you’ll need to do on a weekly or monthly basis and set small, shorter goals. Be sure to celebrate your success along the way. This will help keep you motivated and add up to major accomplishments before you know it. Don’t beat yourself up if you miss a small goal, just re-evaluate and get right back on track and don’t use it as an excuse to quit.

This month's issue contains several articles that offer some great advice to help you stay healthy and reach your goals.

I wish you the best of luck,

Monica Tegg/Owner Healthy Cells Magazine, East Valley Monica@healthycellsmagazine.com 480-204-3090

Here’s what our advertisers are saying about Healthy Cells:

M

onica approached me about writing an educational piece about hospice for Healthy Cells Magazine®. I thought it was a great opportunity for us, as a new business, to get our name out there, and I happily agreed. Along with the article, we placed a ¼ page advertisement.

We had tried other avenues, such as our website, community newspapers, online venues… etc. I can honestly say, we have gotten more recognition and referrals from the article in Healthy Cells Magazine over any other type of advertising we’ve tried. I’ve had people come up to me and tell me they read my article and we had a few people call our office because of the article as well. I think it works so well because the article is educational as opposed to me trying to get them to use our service and talking primarily about our company.

I think Healthy Cells Magazine is a great resource for the community as well as a great place to get your business known in the community. I have recommended Healthy Cells Magazine to others and have invited Monica to a couple of my networking events so she can share the concept with others.

Thank you, Monica, for introducing me to Healthy Cells Magazine. We will continue to advertise in your magazine.

Sincerely, Cathy Peterson Director of Community Education Gemini Hospice

To Promote your Business, Contact Healthy Cells Magazine Today.

(480) 204-3090 monica@healthycellsmagazine.com

December/January 2014 — East Valley — ­ Healthy Cells Magazine — Page 3

DEC/JAN 6

Physical: What is a Midwife?

8

Emotional: Diagnosis… Dementia?

2014

This Month’s Cover Story:

Volume 2, Issue 1

Discover Your Optimal Health with Judith Garner, Certified Health Coach pg. 14 Photography by Shyla, photographybyshyla.com

10

Nutritional: Sensational Strawberry Snacks

12

Educational: Nursing: A Profession for All Times

13

Compassionate Care: When Mom and Dad Can No Longer Care for Themselves

17

Children’s Health: Keeping Your Asthmatic Child Safe During the Winter Months

18

Community News: Giving Hope: Resources and Support for Women Facing Crisis

19

Dental Health: Dental Care for Life

20

Exercise Safety: Healthy Tips

21

Sharing is Caring: De-Cluttering With a Purpose

22

Reducing Your Risk: What is Periodontal Disease?

23

Prenatal Care: Folic Acid: An Essential Vitamin for Preventing Birth Defects

24 25 26

Personal Commitment: New Year’s Resolutions and Getting In Shape Hormone Balance: Feel Like Yourself Again

Quiz: Test Your Knowledge

For advertising information, contact Monica Tegg, owner Cell: 480-204-3090 • Fax: 309-691-2187 monica@healthycellsmagazine.com Healthy Cells Magazine is a division of: 1711 W. Detweiller Dr., Peoria, IL 61615 • Ph: 309-681-4418 Fax: 309-691-2187 info@limelightlink.com

Mission: The objective of Healthy Cells Magazine® is to promote a stronger health-conscious community by means of offering education and support through the cooperative efforts among esteemed health and fitness professionals in the East Valley.

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 East Valley, including medical facilities and other waiting rooms. Healthy Cells Magazine welcomes contributions pertaining to healthier living in the East Valley area. Limelight Communications, Inc. assumes no responsibility for their publication or return. Solicitations for articles shall pertain to physical, emotional, and nutritional health only.

This bracelet was a gift Amber Apodoca

Join Valley of the Sun HealthyCells on Facebook!

This bracelet was where a giftshe Amber received from the center helped Apodoca teens with drug and alcohol problems. She was wearing it received from the center where she helped teens with when an underage drunk driver took her life.

drug and alcohol problems. She was wearing it Friends Let Friends Drive Drunk. when anDon’t underage drunk driver took her life.

Friends Don’t Let Friends Drive Drunk.

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A) Jumping Bean B) Jack’s Bounce C) Jumping Jacks D) None of the Above Even if you don’t know the answer, all you need to know is that any activity is a good activity. So play sports, run, dance, jump in place, ¡Lo que sea! whatever, just get up and play at least one hour a day!

For fun activities and ways to stay healthy visit

www.letsmove.gov December/January 2014 — East Valley — ­ Healthy Cells Magazine — Page 5

physical

What is a Midwife?

By Tiffany Jackson, CNM, iWomen Healthcare

H

istorically midwives attended childbirths and provided support to laboring mothers and children during and after birth. They were trained to supervise the health and well-being of mom and baby through the birth process. The literal translation is “with women” and was first recorded in the 1300s.

What are the advantages of adding a midwife to the health care team?

For the patient, midwives bring an element of attentiveness that physicians traditionally do not have the luxury to provide. The presence of a midwife can reduce the length of labor, the need for medication or cesarean delivery, and the likelihood of forceps or other devices.

For the physician, it is the shared commitment to provide health services to women through understanding and respect for the individual patient’s needs. This practice model allows the uncomplicated normal births to be managed conservatively with skilled professionals who actively work toward reducing risks for complications during childbirth.

For the midwife, it is having the autonomy to guide and encourage women through this sacred but natural process while also knowing that she may be the first to identify a critical situation that could save a life or even lives.

Education Requirements Vary for Midwives

Today there are three types of professionally licensed

midwives; Certified Midwives (CM), Certified Nurse-Midwives (CNM), and Certified Professional Midwives (CPM).

Certified Professional Midwives (CPM) are governed

by the North American Registry of Midwives or NARM and have no requirement for an educational degree to complete their certification process. There are two primary pathways taken by the CPM; the Portfolio Evaluation Process which is an apprenticeship program, and the Accredited pathway that only requires a high school diploma.

Certified Midwives (CM) and Certified Nurse Midwives

What should I look for in a midwifery supportive practice?

Look for a collaborative approach where both physician and midwife care are respected and offered equally. The practice should encourage active patient involvement and empowerment through education and informed decision-making. A practice goal should be communicated clearly so expectations are honest, realistic, and applicable to each individualized situation and support the birth plan of each patient. Ideally, you would have the opportunity to meet every member of the care team.

A truly integrated practice doesn’t happen accidentally nor does it occur by simply employing midwives. This philosophy has to be built into the practice model and nurtured. All the physicians in the practice must share in the belief of the value of midwifery and the overall goal to reduce undesired medical interventions.

(CNM) are held to similar standards of practice and code of

What should I know about my midwife?

Ask about her experience and training as a midwife. Does she have other experiences that contribute to her profession? How many births has she attended as the primary caregiver and under what setting or condition? Is she affiliated with a reputable physician? Does she and the practice respect an individualized approach to care? If a complication is identified that requires a cesarean birth will the midwife continue to be involved in the care? What does she do to ensure professional development?

who completed an accredited midwifery training program at a

What can I expect from my midwife?

You can expect your midwife to be listening and learning about your personal preferences, cultural values, and birthing goals. There should be a focus on the family's or care partner's involvement in the pregPage 6 — Healthy Cells Magazine — East Valley — ­ December/January 2014

ethics. The certification exam for both is administered by the American Midwifery Certification Board.

Certified Midwives enter the field through an apprenticeship

or community-based training program with an undergraduate degree. The independent CM generally manages home based or birth center births. Because the field is fairly new, not all insurances cover the services of the CM. Conversely, all states mandate Medicaid reimbursement for the work of Certified Nurse Midwifes as do many commercial insurances.

Certified NURSE-Midwives (CNM) are registered nurses

master’s degree graduate level. CNMs are generally employed by physicians, clinics, and hospitals. These health specialists do much more than “catch” babies. They also offer: • Family planning counseling

• Prenatal care

• Gynecologic exams

• Preconception care

• Health maintenance

• Labor and delivery

• Preventive care

• Newborn care

• Menopausal management

• Care after birth

nancy and birth experience, and an encouragement of mother-baby bonding through sharing proven methods.

Although midwives are committed to the natural birth process and support a more holistic approach to labor, they can also manage the entire labor process for those who desire a medicated or un-medicated vaginal birth.

Midwives are dedicated to reducing the risk for complications during childbirth. They are knowledgeable on the use of technology to improve the safety of mother and baby and know when it is necessary for physician notification.

The business of delivering babies is a wonderful service provided by physicians and midwives alike. When all providers are aligned in this philosophy, the patient directly benefits by getting the luxury of an attentive midwife and the security of a board-certified physician.

For information or to schedule a consultation contact iWomen’s Health Care. Call 480-8555900, email: info@iwomenshealthcare.com or visit www.iwomenshealthcare.com. iWomen’s Health Care is a boutique style practice that believes in partnering with patients for care. “Your care, your comfort, our expertise!”

Shoebox Ministry Restoring dignity to the homeless since 1988.

We need your help getting some much needed toiletry products.

The most needed items are: • Toothpaste • Shampoo • Shaving cream

• Wash cloths • Free hotel toiletries

Financial donors may qualify to take a dollar-for-dollar tax credit when you file your Arizona state taxes. Any donation amount qualifies, up to $200 for single filers or $400 for married filers. Shoebox makes bulk purchases and will put your donations to good use by purchasing items like deodorant for .33 cents each and toothbrushes for only .06 each.

Please join us in making a difference in the lives of the Valley’s homeless and working poor. Drop off locations listed on website.

www.shoeboxministry.org • info@shoeboxministry.org • 480-905-1610.

December/January 2014 — East Valley — ­ Healthy Cells Magazine — Page 7

emotional

Diagnosis… Dementia?

By Yvette Saint Thomas, MD, Sliding Doors Therapy

M

any seniors suffer from the rigors of aging, including everything from stiffening joints, failing eye sight, and hearing loss, to just moving more slowly at daily tasks they did with ease just a short time ago. Unfortunately, there are more serious issues that can plague seniors. Illnesses such as dementia and Alzheimer’s disease, for example. Many families learn their loved ones are diagnosed with dementia and are devastated just as much as the person diagnosed.

This mental illness causes a heartbreaking ripple throughout the family, and so many questions are left unanswered. In some cases families will call for an immediate meeting of all involved and try to make the decision of who will take care of mom or dad. An even harder decision to remove their loved one from their home and place them in an Page 8 — Healthy Cells Magazine — East Valley — ­ December/January 2014

Yvette Saint Thomas, MD

assisted living facility to keep them safe from possible injuries or further crisis if they’re left unattended.

Unfortunately, many families do not get a second opinion about their loved one’s diagnosis. They take the word of their long-standing family physician and are left confused and panicked about what this means to them as a family and to their loved ones. If the family will do a little digging by getting a second opinion and doing some research, sometimes these dementia cases will be misdiagnoses.

For example, urinary tract infections (uti) or medications for high cholesterol can mimic the early signs of dementia. Studies have shown that in some cases people as young as 58 years of age will show signs of dementia; they become foggy in thinking, confused, and, in some

cases, have memory loss. When medications induce these symptoms it can become a misdiagnosis of dementia.

Urinary tract infections in the elderly have a drastic effect on the immune system. The bacteria in the urine can spread to the blood stream and cross the blood-brain barrier. This can cause confusion and diminished cognitive skills, and the damage becomes less likely to repair the longer it goes untreated.

Here are some of the warning signs of urinary tract infection to watch for if your loved one is showing signs of dementia: • Cloudy or bloody urine • Strong/foul smelling urine • Frequent need to urinate • Sudden mood changes • Pressure in the lower pelvis.

A urinary tract infection can be lessened or prevented by drinking plenty of water, keeping genital areas clean, avoiding the use of feminine cleansing products, and reducing the intake of fluids that irritate the bladder, like caffeine and alcohol. Add unsweetened cranberry juice to your diet or take a cranberry supplement for those without a history of kidney stones.

While certain high cholesterol medications and uti’s may mimic the signs of dementia, it’s always important to get a second opinion and monitor your loved ones when more than subtle changes occur.

Remember, a true diagnosis of dementia cannot be reversed.

However, there are medications that can slow the progression of dementia. Make sure you speak to your doctor, get second opinions,

"This mental illness causes a heartbreaking ripple throughout the family, and so many questions are left unanswered. In some cases families will call for an immediate meeting of all involved and try to make the decision of who will take care of mom or dad." look for the signs, and become more educated about this mental illness. The more information you have will make a big difference in the care and direction you take for your loved one.

To learn more about dementia and other related mental illness visit: www.helpguide.org or www.seniorliving.about.com. For more information or to schedule a consultation, contact Dr. Yvette Saint Thomas at 602-4601229, ymd@slidingdoorstherapy.com or www.slidingdoorstherapy.com.

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December/January 2014 — East Valley — ­ Healthy Cells Magazine — Page 9

nutritional

Low Sodium Alternatives for Party Favorites

Pepperoni Evolves Beyond Pizza

A

mericans love their pepperoni. In fact, the Italian-American creation has become the most popular pizza topping in the U.S. But when it comes to pepperoni, pizza isn’t the only use for the popular ingredient. Americans have found additional methods for incorporating pepperoni into snacks, side dishes and flavorful main dishes as well.

Now, pepperoni lovers have a lower-sodium alternative for all their pizza and snacking needs. Armour has introduced a new lower-sodium pepperoni that uses a breakthrough, all-natural sodium replacer. The new ingredient reduces sodium by 50 percent versus regular pepperoni, offering a flavorful snack or ingredient Page 10 — Healthy Cells Magazine — East Valley — ­ December/January 2014

option with less sodium for consumers who are interested in limiting their sodium intake, while enjoying their favorite foods.

“Pepperoni is a great way to add flavor and variety to holiday dishes,” says A.J. Miller, senior brand manager with the John Morrell Food Group. “Our lower-sodium pepperoni offers an alternative for people interested in healthier lifestyles, while giving them the great taste of the pepperoni they love.”

Snack Ideas The popularity of this ingredient has led to creative recipes.

Incorporate this flavorful ingredient in your favorite foods, and try these snack and sandwich ideas your family is sure to love.

•T urkey and Pepperoni Sandwich – Add slices of pepperoni to your favorite turkey sandwich. Layer with field greens, light mayonnaise, sliced red bell peppers and olives.

The following recipe is a great party pleasing appetizer just in time for holiday entertaining. For more information about Armour Lower Sodium Pepperoni and recipe ideas please visit www.armourmeats.com.

Creamy Pepperoni Dip Prep time: 15 minutes Makes: 8 servings

•P epperoni Fun Skewers – Combine your favorite cheeses, olives and grape tomatoes in 2 tablespoons of Italian salad dressing. Then thread folded pepperoni slices onto skewers, alternating with a slice of cheese, an olive and a tomato.

• P epperoni Artichoke Dip – Add diced pepperoni to your favorite dip recipes, such as spinach and artichoke. Serve with tortilla chips and baby carrots. Additionally, you can even add pepperoni to other dips and spreads, such as hummus.

• M ini Pepperoni Pizzas – Make individual pizzas using English muffins, pizza sauce, your favorite cheeses and pepperoni.

• G rilled Cheese with Pepperoni – Use your favorite cheeses, bread, roasted red pepper and pepperoni to create a gourmet grilled cheese at home.

• Integrated midwife and physician practice • Routine and high risk pregnancy • Minimally invasive and robotics surgery • Female pelvic medicine • Menopause • Urinary leakage testing and treatment • In office tubal occlusion • In office uterine ablation to treat abnormal bleeding • Pelvic reconstruction • Tubal ligation reversal

atient and community education includes but not P limited to the following: • iWomen’s Sharing ~ prenatal education • Daddy Basic ~ daddy survival training • Menopause and a Movie ~ light hearted but valuable discussion about menopause

1 brick (8 ounces) 1/3 less fat cream cheese, softened 1/2 cup low-fat milk 1/4 cup low-fat ranch dressing 24 slices Armour Lower Sodium Pepperoni, finely chopped (1/2 cup) 1/4 cup finely chopped red bell pepper 1/4 cup finely chopped green onion Baby carrots Pita or mini bagel chips Place cream cheese in a medium bowl; gradually stir in milk and dressing; mix well. Stir in pepperoni, red pepper and green onion; mix well. Serve with carrots and chips for dipping. Refrigerate any remaining dip.

iWomen’s Health Care 655 S Dobson Rd Suite 101 Bldg A Chandler, AZ 85224 Office Fax

480-855-5900 480-855-9171

www.iwomenshealthcare.com

December/January 2014 — East Valley — ­ Healthy Cells Magazine — Page 11

education

Nursing A Profession for All Times

By Rose Saunders, EdD, RN, CNE, Arizona College

H

ave you ever used the services of a registered nurse? If you have ever been to a doctor’s office or admitted to the hospital, a registered nurse was probably one of the first people to see you. The nurse may have asked you about the symptoms you were experiencing and about other illnesses you may have had in the past.

You may have also been asked to provide a list of medications. Nurses are problem solvers with a vast body of knowledge to help advocate and manage the best plan of care for the patient.

All basic nursing programs have similar pre-entrance requirements.

Applicants must be a high school graduate or have a general education diploma (GED). Many schools required a specific GPA in the general education courses prior to accepting a student to the nursing major.

Some schools require a pre-entry test and written essay or interview.

Nurses need to be well versed in a variety of skills but it is not always the straight-A student who makes the best nurse. Evidence-based critical thinking is one of the most important attributes of today's nurse.

The nurse is a manager of care, a patient advocate, and a team player.

All nurses must pass a national licensing exam before they can write the initials RN behind their name. All nurses need a core body of knowledge to deliver safe, quality care to patients. There are several types of educational programs that will provide the information needed, leading to eligibility to take the exam. A person can enroll in a nursing program Page 12 — Healthy Cells Magazine — East Valley — ­ December/January 2014

through a college or university where the nursing courses are built on a foundation of science and liberal arts. A person can also attend a nursing program at a community college or study at a hospital-sponsored program (found mostly on the East Coast). Individuals who already have a baccalaureate degree in another discipline can enter a second degree program and have many credits transferred.

Graduates from all three program types must pass the same licensing exam to become licensed as a nurse. Many nurses continue their education to earn a Masters degree and become nurse practitioners or nurse educators.

Nursing offers a flexible schedule to fit lifestyle demands and many choices of employment depending on the level of education and interest. Many nurses choose to work with sick patients in a hospital or clinic. Others choose to manage a patient’s recovery following hospitalization or rehabilitation as a home care nurse. Still others choose to work in specialty areas like pediatrics, cardiology, hospice, or dialysis (patients with kidney disease).

If you have an interest in making a difference in someone's life, then nursing might be the career for you. For information, contact Arizona College Department of Nursing at 480-344-1200 or visit www.arizonacollege.edu.

compassionate care

Cathy Peterson

When Mom and Dad Can No Longer Care for Themselves

By Cathy Peterson, Gemini Hospice

W

hen given a choice, most people prefer to live in their own home, even when struggling to care for themselves. However, sooner or later the time may come when it’s just not a safe option any longer. The parent or loved one may not be able to manage the daily tasks of caring for themselves, preparing meals, and managing their medications. Also, an increased risk of falls and serious injuries in the home, or becoming a threat to others, can indicate it’s time to start considering your options.

First, make sure you discuss your concerns with your parent or loved one. If they are included in the decision-making, they are less likely to resist the transition. You may consider starting with a caregiver coming into the home a few hours a day. This may demonstrate to your loved one how much they need the extra help. It can also give you a little peace of mind and give them time to adjust to the fact that they need help. Be sure to involve your parent or loved one in choosing/ interviewing their caregiver.

As their needs increase, consider hiring a live-in, certified caregiver to care for them 24 hours a day. This option can be somewhat costly and is usually an out-of-pocket cost. If your loved one has long-term care, check with their provider to see if this service would be covered.

If the cost of a live-in caregiver is not an option, or your loved one requires a higher level of care than provided by a caregiver, you might consider an assisted living facility, group home, or memory care facility.

Make sure you research the costs, services, and types of care that each facility offers. The prices can vary from $1,200 to $4,000 a month or more depending on the type of facility, choice of private or semi-private room, and level of care (the three levels are personal care, supervisory care, and direct care). Check with each facility to see if they accept longterm care Aid and Attendance if your parent or loved one is a veteran.

Other things to consider: • What level of care will your loved one need?

• Is the group home owned and operated by a Registered Nurse?

•D oes the group home have an “awake staff” (meaning the staff does not sleep at any time)? If the group home accepts ALTCS, they are required to have an “awake staff.”

• Are they licensed by the Arizona Department of Health?

•W hat services do they offer? For example: music therapy, beauty salon, doctor on-site or one that makes visits, bathing, feeding, dressing, meals, medication administration, transportation… etc.

•D o they have any deficiencies? Verify online through the Arizona Department of Health.

Make sure other family members are included in the decision-making. They should help with the transition, whether it is financially, emotionally, or physically. This would also be a good time to determine who the Power of Attorney and Medical Power of Attorney will be, if it’s not already in place.

Most importantly, make sure the transition is done when the time is right, and your parent or loved one is comfortable and has accepted the change. This can be a very emotional time for everyone involved, but if they are willing to make the change, it can be a smooth transition.

For more information about hospice, please contact Cathy Peterson at Gemini Hospice. We are a family owned and operated hospice with the goal of providing care, comfort, and compassion to those nearing the end of their life. Call 480-883-1353, email: cathyp@geminihospice. com, or visit www.geminihospice.com. They are located at 3960 E. Riggs Rd #4, Chandler, AZ 85249.

December/January 2014 — East Valley — ­ Healthy Cells Magazine — Page 13

feature story

Discover Your Optimal Health with Judith Garner, Certified Health Coach A vibrant, grassroots movement of health coaches, health professionals, and clients who are redefining the path to health and well-being.

Submitted by Garner Healthy Living Everyday

O

besity is at epidemic levels, and chronic diseases account for 70 percent of U.S. deaths, according to the Centers for Disease Control and Prevention. Grim statistics and forecasts, coupled with a national focus on our health care system, have people developing a higher awareness of their personal accountability in monitoring their health status. Researchers now look to coaching as a viable solution to help people adopt healthy lifestyle behaviors that can prevent and control chronic diseases. Health coaching is gaining awareness as an option in the public’s psyche. Studies show that personalized support makes a big difference in whether an individual’s lifestyle changes will take hold and contribute to their success. Take Shape For Life is an early innovator and leader in the emerging field of health coaching.

What is Health Coaching?

Health coaches are partners — not doctors. A qualified health coach focuses on getting clients to assess their reality and develop skills, discipline, and knowledge. This is done by educating clients about workable behavior modifications, as well as giving them tools for self-health management and the encouragement to take a more active role in staying healthy.

What is Take Shape For Life?

A revolutionary health program, Take Shape For Life offers each client the ultimate solution to losing weight and gaining optimal health by providing the support of a health coach, as well as a BioNetwork of support that includes access to a virtual clinic, weekly doctors' and nurses' support calls, and Habits of Health maintenance calls. Take Shape For Life’s physician-led national health coaching network was co-founded by its visionary chief architect, Dr. Wayne Scott Andersen, who also serves as Medical Director of Medifast® — the parent company of Take Shape For Life, and a leader in safe, effective weight loss for over 30 years.

To help people make the necessary lifestyle changes needed to create optimal health, Dr. Andersen developed an integrated support system using a team approach of health professionals working with health coaches. His model has shown that we can provide leading-edge nutritional solutions, medical expertise, and the support of caring individuals to provide the necessary one-on-one interaction that is vital in changing people’s lives.

Page 14 — Healthy Cells Magazine — East Valley — ­ December/January 2014

The Take Shape For Life health-coaching network continues to gain momentum across the country, with more than 10,000 synergized health coaches joining together to expose more and more people to a real solution that actually works. In fact, their shared mission is to “Get America Healthy.”

How Take Shape For Life’s Comprehensive Health Program Works Optimal health is a whole new approach to well-being that consists of three unique components that create a foundation and the long-term support to achieve a healthier life: • A personal Health Coach: Serves as a program guide and provides support and mentorship.

• The Medifast 5 & 1 Plan®: Provides a regimented schedule of meals, featuring the medically formulated, clinically proven safe Medifast Meal replacements for weight-loss. The plan has three-phases, all supported by the health coach: Weight Loss, Transition, and Maintenance. During the first phase, clients learn the skills to reach their weight-loss goals. During Transition, they learn how to keep the weight off for good. And during Maintenance, clients establish the support system necessary to maintain new healthy habits for life.

December/January 2014 — East Valley — ­ Healthy Cells Magazine — Page 15

feature story

continued

• Dr. A’s Habits of Health® System: Guides clients on learning and practicing healthy habits. Reaching a healthy weight is just the beginning. The Habits of Health System features six-steps on a client’s journey with his or her Health Coach: 1) preparation; 2) reaching a healthy weight; 3) transitioning to healthy eating; 4) learning the Habits of Health; 5) optimizing health for your age; and 6) living a healthier life.

About Judith Garner — Certified Health Coach After 17 years as a successful real estate broker in the East Valley, Judith Garner changed her career focus after a family health scare. This propelled her into a health coaching career. “After my mother underwent an emergency heart-bypass operation, my life’s passion evolved and changed,” she said. “I no longer wake up each morning thinking about helping people buy and sell real estate. Nowadays, I wake up each morning thinking about how I can help others realize their optimal health and wellness potential.”

Today, Judith is a Certified Independent Health Coach with Take Shape For Life®. She is also at the helm of Garner Healthy Living Everyday®, a developing health and wellness media brand.

As a resident of Chandler since 1989, Judith has developed the kind of concern for her community that has led her to volunteer over the years. A pledge she made recently represents her full support of Chandler’s Health Connect — an initiative led by Mayor Jay Tibshraeny.

Health Connect focuses on the financial, physical, and mental health of Chandler’s community. This initiative is right in line with Take Shape For Life’s TrilogyTM concept, which incorporates healthy body, healthy mind, and healthy finances. “There is a thread that runs through these areas, and a lack of health in any of them can affect our overall well-being,” Judith said. “I definitely support the tenets of the Health Connect initiative.

I’m delighted to join in this effort, along with many other great businesses and volunteers who are striving to make Chandler a healthier city.”

As a Certified Health Coach with Take Shape For Life, Judith has coached people to health and has witnessed many amazing health transformations that have truly change people’s lives. “It is such rewarding work, and I cannot be more grateful to be a part of it. I’m all in when it comes to Take Shape For Life’s mission to get America healthy,” she said.

"We have mentors and coaches in every important area of our life—school, work, sports, skills. Why should weight loss and maintaining our health be any different?" ~Judith Garner, Certified Health Coach

For information or to schedule a consultation, contact Judith Garner at 480-560-7842, email judithgarner@cox.net or write to her at www.judithgarner.TSFL.com/explore Page 16 — Healthy Cells Magazine — East Valley — ­ December/January 2014

children's health

Keeping Your Asthmatic Child Safe During the Winter Months

Kimberly Reiners, RN, BSN, CPN, AE-C

By Kimberly Reiners, RN, BSN, CPN, AE-C, Banner Children’s at Cardon Children’s Medical Center

T

he cooler weather in Arizona can be comfortable for many because we’re not enduring triple-digit temperatures. Unfortunately, winter can bring on a host of problems for asthma sufferers.

Arizona is known for its mild climate during the winter months, but we also have our fair share of cold weather. When it’s cold outside, that weather can trigger asthma attacks. We see many asthmatic children come to the hospital during the winter months because of this but also because the winter months are typically known as our flu and cold season. The best defense for asthmatic children during the cold and flu season is simple: • Make sure they wash their hands regularly • Keep them away from adults or children who have flu or cold symptoms • Have your child get a flu shot

than normal, there’s no need to keep asthmatic children inside the house at all times. Just make sure you monitor their activities, and, if it gets too cold, it is best for your child to use a scarf or handkerchief to cover their nose and mouth. This way, the cold air won’t hit their lungs; too much cold air in the lungs can cause muscles around the airways to contract. Some children may need to use their rescue inhaler 15 minutes prior to going outside in the cold air or prior to exercise — please ask your child’s care provider or pulmonologist on directions and the proper dose for your child.

Kimberly Reiners is a registered nurse, a pediatric-certified asthma educator, and helps coordinate the asthma support group at Banner Children’s at Cardon Children’s Medical Center in Mesa. To join the asthma support group, call 480-412-7902 or go to bannerhealth.com/ cardonchildrens for more information.

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Things outside like pollen and dust can trigger asthma. So, many parents bring their children inside, not realizing that there are many things in the house that can also cause problems for asthmatic children. Pet dander, dust mites, and mold are notorious triggers for many children when they’re inside the home. The best things you can do to protect your asthmatic children inside the home include: • Keep dust mites off surfaces by regularly dusting and vacuuming your home, and use mite-proof covers on beds and pillows.

• Try to limit your child’s time around the pets. Pets should never be allowed in the child’s bedroom. Try to keep pets outdoors and bathe pets weekly.

• If you or a loved one smokes, make sure your child is not around, and try to limit smoking to outside areas only.

• Keep the house cool and comfortable to prevent mold from developing in areas where water or steam is present.

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December/January 2014 — East Valley — ­ Healthy Cells Magazine — Page 17

community news

Giving Hope: Resources and Support for Women Facing Crisis Submitted by Hope Women’s Center

H

ope Women's Centers is a faith-based nonprofit whose mission is to engage, encourage, and equip vulnerable women and teenage girls with education and life skills programs that support their physical, emotional, and spiritual needs. Through mentoring and education programs and services, the women are better able to make healthy life choices and build relationships that bring healing. Physical resources like clothing, supplies, and material assistance are also provided through an incentivized education program that promotes self-sufficiency. Additionally, Hope Women's Center inspires the community to volunteer time and resources to extend a hand to those who are in need.

There are three Valley Centers strategically located in communities of need, where the poverty levels are at or below the state average and where services to meet the needs of women and teens are limited. The programs and services are designed to engage and encourage participation through a holistic approach. By meeting a woman's physical, emotional, and spiritual needs, the programs address the many facets and challenges to recovery. Whether faced with poverty, drug or alcohol addiction, domestic abuse, sexual abuse, unplanned pregnancy, unemployment, prostitution, homelessness, or family conflict, trained volunteers provide resources, assistance, encouragement, and support.

Hope Women’s Centers depend on volunteers to mentor women and teens who find themselves in difficult situations. Volunteers teach classes such as cooking, sewing, computers, and interview skills to help promote independence. Women participating in the programs earn points that can be used to purchase material resources at the Centers’ boutiques, which are made possible through donations. By offering hope through support and resources, the organization strives to break the cycles of abuse and poverty.

Personal Success A mother with a 9-year-old son found herself in an abusive marriage. Her husband would lock her and her son in a room for days, and would not give them anything to eat. He also destroyed everything she owned. Learning about Hope Women’s Center from a friend, she Page 18 — Healthy Cells Magazine — East Valley — ­ December/January 2014

came looking for food, and for help with filling out paperwork to apply for a visa. The volunteers and counselors were able to feed them and connect her with community organizations that could help with housing and a visa. The mother is now coming to a Hope Women’s Center to take classes and utilize the mentoring services; through participation, she is earning points that enable her to purchase some of the things she and her son need.

After serving nearly 28 years in Apache Junction and the East Valley, Hope Women’s Center furthered its strategic plan in 2013 to provide services to under-served women and teen girls throughout Arizona by merging with Steps of Faith in Phoenix and opening a new Center in Coolidge. Through the three Center locations in Pinal and Maricopa counties, Hope Women's Center plans to double its service footprint to at-risk women by the end of 2014.

How You Can Help • Approximately 90 percent of the services and programs are made possible through the help of volunteers. Hope Women’s Center is always seeking teachers, mentors, administrative help, and support for their Women’s Resource Room.

• Financial and material donations are invaluable for the continued operation of the Women’s Resource Rooms. Material donations include gently used clothes and shoes, small household items, baby items, and new toiletries, diapers, and cleaning supplies.

• Consider hosting a donation drive. This is a great way for local businesses, schools, churches, and other civic groups to get involved.

We are always in need of things like diapers, toiletries, paper goods, and gently-used clothing and baby accessories.

• Take advantage of the Arizona Charitable Tax Credit program. Hope Women’s Center is a qualifying nonprofit for the dollar for dollar state tax credit.

To learn more about Hope Women’s Center programs and services, visit www.hopewomenscenter.org or call 480-983-4673.

dental health

Dental Care for Life John Dougherty, DDS

By John Dougherty, DDS, Artistic Dental

G

ood dental health begins with healthy habits. But what does that really mean? In the late 1980s, a book written by Robert Fulghum titled, All I Really Needed to Know I Learned in Kindergarten, reminds us how much nicer our world would be if adults adhered to the same basic rules as children. The same holds true when it comes to caring for our teeth and gums. Good daily habits coupled with regular dental checkups are just as important at age 1 as they are at 100.

From Birth to First Tooth Good personal dental hygiene begins with taking prenatal vitamins with fluoride during pregnancy to help protect children against tooth decay. From newborn to approximately six months: • Wipe baby’s gums and cheeks with a clean damp terry cloth or gauze pad after feedings • Never put baby to bed with a bottle, and limit juices From First Tooth to Adulthood Teeth are susceptible to decay as soon as they are visible in the mouth, which occurs around six months. From that moment on the brushing begins, with flossing integrated as soon as two teeth are side by side.

• First dental checkup should be by age four with regular check-ups every six months • Sealants should be applied to baby molar teeth usually by age six The Teenage Years Adolescence is a time of intense growth, change, and increase in tooth decay, with potential for juvenile gum disease. During the teenage years, make sure to: • Wear mouth piece or protective gear during sports activities to minimize injury or damage • Keep up with six month dental cleanings and exams • Begin checking for wisdom teeth and need for removal • Check for possible orthodontic treatment to straighten and correct bite issues From Early 20s Through the 50s Eating and drinking habits (wine, coffee, tea) throughout adulthood causes yellowing and staining to the teeth. With aging also comes increased potential for periodontal disease, recurring decay, and need for replacing worn fillings. To help prevent the need for major dental repairs, consider: • Become vigilant about brushing at least twice a day and floss once a day • Keep twice a year dental cleanings and exams • Seek orthodontic treatments to correct misaligned teeth • Take advantage of cosmetic treatments to keep smile bright and youthful From Your 60s to 100s As we age and increase our use of medications, saliva flow can decrease. This “dry mouth” effect can increase the chance for periodontal disease and decay. Ask your dental professional about mouth rinses

that will help lubricate the cheeks and gums. Also, prescription fluoride toothpastes can help with sensitivity and increased decay from lack of saliva. Keeping bacteria and infection in the mouth at bay can help prevent more serious health issues like heart disease and stroke.

For more information on dental care at any age, call Dr. John Dougherty at 602-840-5400 or visit artisticd.com. Dr. John P. Dougherty opened Artistic Dental at the Biltmore in 2000. The comprehensive practice provides everything from general and cosmetic care to oral surgery, implants, and orthodontics for patients of all ages.

December/January 2014 — East Valley — ­ Healthy Cells Magazine — Page 19

exercise safety

Healthy Tips Submitted by IDEAL Physical Therapy

H

ealth and wellness have been an important part of many people’s lives for years. Science and technology have helped many take it to the next level. Blood work, DNA tests, the Internet, and apps for our smart phones give us information to monitor our exercises and diet.

This is the time of year that many people will start a new fitness program to improve health for the upcoming year — the infamous New Year's Resolution. Research shows 40 percent of those individuals who start exercising will develop some type of injury and 80 percent of the resolutions will fail by Valentine’s Day. Avoiding Injuries Injuries can be avoided by strategizing your approach to your exercise program: • Make sure you are medically appropriate for your exercise routine.

Start with a trip to your physician. Begin slowly and build up your program week by week.

• Look at your equipment. Have trained professionals assess your feet to determine the best footwear for your new program. Your feet and the proper fit can make or break your ability to achieve your goals.

• If you are training in a gym or fitness center, have a staff member show you how to use each piece of equipment. This training can keep you from repetitive stress-type injuries.

• Focus on form and function, not on the amount of weight or on exercises that you may not need. Your posture should be balanced with your head, shoulders, hips, and ankles in alignment. It is important to have your postural muscles engaged when performing each repetition. Postural muscles are those that work throughout the day to support our bodies. Key groups are those muscles called your core and the muscles that support the shoulder girdle. Your core includes the abdominals (especially the lower abs), paraspinals (back muscles), and the gluteal muscles (or buttocks).

The shoulder girdle muscles are those that support the shoulder blade (scapula) and allow the rotator cuff to operate effectively.

These muscle groups are key to preventing injury.

Getting the Most Out of Workouts Here are some tips to help you get the most out of your workouts and decrease the risk of injury: • Warm-up for 10–15 minutes before stretching prior to fitness routine.

It could be riding a bike or walking at a comfortable pace. Your goal is to prepare your body for activity.

• Stretches should be held for 15–30 seconds and performed three to five times each. Make sure you are safely stretching your body from your head to your feet. Key muscle groups being the calves, hamstrings, quadriceps, lower back, trunk, chest, shoulders, and neck.

Never bounce! Slowly hold the positions as stated above. Good flex-

Page 20 — Healthy Cells Magazine — East Valley — ­ December/January 2014

ibility allows appropriate movement patterns to be performed during your fitness activities.

• To get the maximum out of your cardiovascular exercises, you need to work out for 20 minutes at 60–80 percent of your maximum heart rate (estimated to be 220 minus your age).

• Weight training should always have balance between pushing/ pulling, raising/lowering, and bending/straightening. If your goal is increasing muscle tone, you should use lighter weights and higher repetitions. On the other hand, if your goal is increasing muscle mass, using heavier weights and doing repetitions between 8 and 10 is better. Either way, investigating routines to create balance is what is important.

When incorporating weightlifting into any routine, rest is an important component. This allows the body to heal between workouts.

The reason being, with strenuous exercises, you create small tears in the muscle fibers and resting that muscle group allows those fibers to heal, leading to increased tone or bulk, depending on your goal. This does not mean you can’t lift weights tomorrow, just work on different muscles!

Types of Injury There are two main types of injuries: acute and chronic. Acute injuries are sudden and caused by an activity or action. Your complaints may be a more severe or sharp pain, swelling, or tenderness. Chronic injuries are due to repeated stresses to a joint or muscle. Besides pain during an activity, you may have pain at rest and swelling.

Remember injury management in the first 24–48 hours is to follow the R.I.C.E principle: Rest, Ice, Compression, and Elevation of the involved area. After the first few days, you can start to alternate between heat and ice to ease your discomfort.

Be advised that if you feel your injury may be more serious than a contusion, strain, or sprain, please seek a professional medical evaluation. You may contact any of Ideal Physical Therapy’s valleywide clinics for a free injury screen at 480-222-0655. We have been in the valley as a leader in physical therapy since 2006 and are in network with over 95 percent of Arizona’s insurance plans providing quality care with Ideal results. As health care professionals, we play a small role in your mental motivation to succeed, but we can definitely help get your body in its Ideal shape to achieve those New Year's Resolutions!

Ideal Physical Therapy is located at 235 S. Dobson Rd., Suite 3, Chandler, AZ 85224. You can reach them by phone at 480-306-5832.

sharing is caring

De-Cluttering With a Purpose Submitted by Shoebox Ministry

T

he New Year is a great time for resolutions and new beginnings.

There is a sense of starting over, clearing out, and feeling energized to complete new goals. This also makes a great time to de-clutter.

Re-gifting. Many non-profit organizations benefit from individuals re-gifting. Items such as perfume, jewelry, cosmetics, lotions, and manicure sets are needed. Nonprofit organizations have many programs to utilize these items. Some involve children creating gifts for Mother’s Day. So re-gift those holiday presents that don’t suit you or are duplicates by making a donation to your local non-profit organizations.

Travel Toiletries. Do you or your friends travel? Pack up the shampoo, soap, and lotion toiletries, so graciously provided by the hotels, and donate them to nonprofit organizations set up to create hygiene kits. Many of these nonprofit organizations also welcome fullsize toiletry items.

Financial Donation. No items to re-gift or too busy to shop? Financial donations allow non-profits to shop with the advantage of bulk purchasing power.

Whether you are re-gifting or donating, de-cluttering is a great opportunity to help others in the community, and show support for programs that give back across the world.

Shoebox restores dignity to the homeless and was founded in 1988 with a specific goal of meeting the personal hygiene needs of the homeless and working poor. While we are not a shelter, we do distribute our toiletry kits through agencies and shelters that work directly with the homeless and working poor.

Contact Shoebox Ministry at 480-905-1610 or visit www.shoeboxministry.org for a complete list of needed items and drop-off locations. Shoebox Ministry is a recognized 501(c)(3) and qualifies for the AZ Working Poor tax credit.

Mesa drop-off location: Housing Quest, 1855 E. Southern, Ste. 108, (west of Gilbert Rd). Call 480-507-2211 for more information.

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T:4.625”

MY WEAPON AGAINST ARTHRITIS What’s your weapon? Visit FightArthritisPain.org December/January 2014 — East Valley — ­ Healthy Cells Magazine — Page 21

reducing your risk

What is Periodontal Disease?

An Infection of the Gums and Surrounding Tissues Submitted by Jason Holder, Tempe Modern Dentistry

P

eriodontal disease is an infection of the gums and surrounding tissues that hold teeth in place. The two forms of gum disease are gingivitis, a mild form that is reversible with good oral hygiene, and periodontal disease, a more severe form that can damage the soft tissues and bone that support teeth. If left untreated, periodontal disease can lead to tooth loss.

In its early stages, gum disease is usually painless, and many people are not aware that they have it. In more advanced cases, gum disease can cause sore gums and pain when chewing.

Not a Normal Part of Aging The good news is that gum disease can be prevented. It does not have to be a part of growing older. With thorough brushing and flossing and regular professional cleanings by your dentist, you can reduce your risk of developing gum disease as you age. If you have been treated for gum disease, sticking to a proper oral hygiene routine and visiting your dentist for regular cleanings can minimize the chances that it will come back.

Plaque Buildup Can Form Tartar Gum disease is typically caused by poor brushing and flossing habits that allow dental plaque — a sticky film of bacteria — to build up on the teeth. Plaque that is not removed can harden and form tartar that brushing doesn't clean. Only a professional cleaning by a dentist or dental hygienist can remove tartar.

Gingivitis and Periodontitis In gingivitis, the gums become red, swollen, and can bleed easily.

Gingivitis can usually be reversed with daily brushing and flossing, and regular cleaning by a dentist or dental hygienist. This form of gum disease does not include any loss of bone and tissue that hold teeth in place.

When gingivitis is not treated, it can advance to periodontal disease. In periodontal disease, gums pull away from the teeth and

Page 22 — Healthy Cells Magazine — East Valley — ­ December/January 2014

form spaces (called "pockets") that become infected. The body's immune system fights the bacteria as the plaque spreads and grows below the gum line. Bacterial toxins and the body's natural response to infection start to break down the bone and connective tissue that hold teeth in place. If not treated, the bones, gums, and tissue that support the teeth are destroyed. The teeth may eventually become loose and may have to be removed.

Tempe Modern Dentistry and Every Kid’s Dentist are always accepting new patients and offer evening and Saturday appointments to fit your busy schedule. Call 480-345-4017 or visit www.tempemoderndentistry.com. Stop by and meet our staff at 1835 East Guadalupe, Tempe. We offer one day crowns using CEREC® CAD/CAM technology.

Source: http://nihseniorhealth.gov/

prenatal care

Folic Acid: An Essential Vitamin for Preventing Birth Defects January is designated National Birth Defect Prevention Awareness Month

By Stephen Frausto, MD, FACOG, Tempe St. Luke's Hospital

T

he key to having a healthy baby is having a healthy pregnancy, which starts well before a woman even becomes pregnant. One of the most important things you can do while you are pregnant or trying to become pregnant is to make sure you are getting enough folic acid.

Folic acid, also called folate, is a powerful B vitamin that helps prevent neural tube defects (NTDs), or serious birth defects of the brain and spine, including: spina bifida, a disorder caused by the incomplete closing of the embryonic neural tube; anencephaly, a condition that prevents normal development of the brain; and encephalocele, which occurs when a baby’s skull does not close fully before birth.

Neural tube defects occur in the first several months of pregnancy, sometimes before a woman even knows she is pregnant. For this reason, you should start taking folic acid prior to conceiving.

The Centers for Disease Control and Prevention (CDC) urges women to take 400 micrograms of folic acid daily. The CDC estimates women who take the recommended daily dose of folic acid starting at least one month before conception and during the first trimester of pregnancy reduce their baby's risk of neural tube defects by 50 to 70 percent.

While there are many foods that are naturally rich sources of folic acid including dark leafy greens, grains, citrus fruits, beans, avocado, corn, and celery, certain gastrointestinal disorders that affect the absorption of nutrients can impair folic acid levels. Additionally, diabetics and people on anti-seizure medications are at risk for NTDs and should seek advice from a physician prior to getting pregnant.

However, for most women, eating plenty of vegetables and grains along with taking prenatal vitamins is sufficient.

Stephen Frausto is an obstetrician and gynecologist at Mountain Vista Medical Center and Tempe St. Luke’s Hospital. To learn more about maternity services or schedule a free tour of a birthing center at Mountain Vista Medical Center or Tempe St. Luke's Hospital, visit mvmedicalcenter.com or tempestlukeshospital.com. You may also call Mountain Vista at 1-877-924-WELL (9355), or Tempe St. Luke's at 1-877-351-WELL (9355). Mountain Vista Medical Center is located at 1301 S. Crismon Rd. in Mesa, Ariz. Tempe St. Luke’s is located at 1500 S. Mill Ave. in Tempe, Ariz.

December/January 2014 — East Valley — ­ Healthy Cells Magazine — Page 23

personal commitment

New Year’s Resolutions and Getting In Shape

Dr. Martin Fekete

By Dr. Martin Fekete, DHSc, CSP, SPHR, National Professional Employer Organization

A

s the New Year starts, we find ourselves making various resolutions that we have envisioned for the New Year. The most common of these resolutions are your typical “weight loss” and “getting into shape” goals. Nearly half of all Americans annually commit to at least one resolution to either exercise more (51 percent) or to lose weight (35 percent). Rightfully so, according to a report published by the U.S. Surgeon General’s Office in 2007, the Nation’s adult and childhood obesity and diabetes rates are at an all-time high. So our desire to improve our fitness and general well-being is justified. Unfortunately, we set out to buy gym memberships or start exercise programs without thinking through two important factors that determine whether or not our New Year’s resolution will be successful: 1) the prevention of injuries, and 2) establishing fitness goals. On average about one-third of American adults break their resolution after the first week in January and another 50 percent by Valentine’s Day. So why such a high number of failed New Year’s resolutions? The most common cause of fitness relapse or not meeting exercise goals is related to injuries, according to Dr. James F. Sallis, with the Department of Psychology at San Diego State University. In his study, approximately 40 percent of the participant’s surveyed reported relapses in their exercise programs, with injuries being attributed as the major cause. This article primarily focuses on the injuries associated with adults starting exercise or fitness programs after years of inactivity or limited physical conditioning. Our sedentary jobs as adults and our modern lifestyle can result in physical limitations and restrictions such as low flexibility and reduced cardio endurance. We know through research that fitness and exercise are vital to a healthier lifestyle and increased longevity.

How to Begin When starting any fitness regimen, several factors must be taken into account. First and foremost, always consult with your physician before starting any fitness program, especially if you have any health problems. Secondly, establish your desired fitness objective and set short, attainable goals as you progress in your fitness.

Next, be sure to consult a knowledgeable source for your fitness or weight loss objective. Many sport-related injuries are a result of overexertion as a result of poor conditioning and inadequate preparation and recovery. Using a knowledgeable and experienced trainer in developing a program based on the participant's current physical condition and desired health goals are important in successfully meeting one’s New Year’s resolution. In addition, a structured and monitored program can provide the necessary practices to develop endurance, strength, and improved physical condition, while ensuring adequate rest and recovery between workouts. One study found that adults were more successful in improving their fitness, general health, and vitality using a peer mentor over a qualified younger professional. Using peer mentors or trainers can establish a much better rapport and understanding of the challenges faced by adults starting fitness programs. This underPage 24 — Healthy Cells Magazine — East Valley — ­ December/January 2014

Although the benefits of exercise and fitness have been well documented, recent studies have also shown the benefits of aerobic and strength training in reducing cardiovascular risks associated with coronary artery disease, improvements in bone mineral density, glucose tolerance, and insulin sensitivity.

standing translates to a much better fitness objective and outcome for the participant, with less chance of injury.

Finally, a good fitness program must include a stretching program of all the major muscles, both a pre- and post-exercise stretch. This becomes more important with age, loss of flexibility, and the length of time the person has been physically inactive. The road to good health and physical condition is achievable for everyone. It takes a personal commitment, established fitness goals, and the use of an experienced trainer. Now more than ever we need to take charge of our personal health by committing to a New Year’s resolution of fitness that is attainable without injury.

Dr. Martin Fekete is Director of Human Resources and Risk Management at National Professional Employer Organization and can be reached at 480-422-1529 or mfekete@nationalpeo.com.

hormone balance

Feel Like Yourself Again

By Dr. Jarom Ipson, NMD, Real Health Medical Center

T

hyroid, estrogen, testosterone, progesterone, cortisol, DHEA, pregnenolone… the list of hormones goes on and on.

We’ve all got them, but keeping your hormones balanced at healthy levels is sometimes harder than it should be. Having your hormones out of balance can have a major impact in your life, causing fatigue, weight gain, poor memory, lowered immune system, anxiety, depression, and low sex drive just to name a few.

Stress, age, disease, nutrition, and lifestyle can all have an effect on hormone levels. Still, whatever the cause, hormonal imbalances can lead to symptoms that prevent us from feeling like ourselves or make us feel like we don’t have control over our bodies.

For Her Hormone imbalances are much more prominent in women than men. Whether you are menstruating, in menopause, or somewhere in between, keeping healthy and balanced hormone levels is essential to a high quality of life. Even just one of the many hormones being off can lead to fatigue, weight gain, food cravings, depression, mood swings, infertility, painful or irregular menstruation, endometriosis, hot flashes, low or no sex drive, painful sex, poor memory, headaches, and/or acne just to name a few. If any of this sounds familiar, now might be the time to get your hormone levels checked.

If you experience one or many of the symptoms listed above, finding the solution to that problem can be life-changing. Many times women think that they have to play the hand nature has dealt them, and that they will always have the same problems. It’s not that bad if you only have the symptoms for one or two weeks of the month right? Wrong! Many times a solution is easier than you would think. This is not to say all hormone solutions are easy, but definitely possible.

For Him We’ve all seen or heard the commercials about low testosterone.

Of all the hormones, this one has the biggest impact for men. The fact is, more and more men actually do have lower than optimal levels of testosterone. Guys, if you have increased fatigue and lack of enjoyment in your life, increase in weight, a decrease in muscle mass and endurance, a lowered sex drive and/or erectile dysfunction, you may have low testosterone or other hormone imbalance(s).

The most commonly known benefits of healthy testosterone levels are an increase in muscle mass and fat loss, improved libido, and eliminating erectile dysfunction. The lesser known benefits of having good levels of testosterone are an increase in heart health including lowered risk of a heart attack or stroke (after all, the heart is the most important muscle in the body), improved memory with a decrease in dementia and Alzheimer’s risk, and a healthy prostate. It is important to know what our levels are, not just for your health today, but to ensure good health for years in the future.

A Healthy Solution Whatever your situation, symptoms, or circumstances, don’t stay stuck dealing with hormonal irregularities. Take control and remember, whatever the cause of your hormone problem, there is a healthy solution. Simple lifestyle changes and doctor-supervised hormone supplementation and/or hormone replacement therapy can have life-changing results.

Fill out our free hormone quiz at www.realhealtharizona.com and schedule a free hormone consult by calling 480-726-7800 (Chandler Office) or 480-861-4362 (Gilbert office). Find us on Facebook at www.facebook.com/realhealthaz.

Sources upon request.

December/January 2014 — East Valley — ­ Healthy Cells Magazine — Page 25

quiz

Test Your HealthyCells Knowledge ®

M A G A Z I NE

The following questions are relevant to this month’s Healthy Cells Magazine.

2. Risk of neural tube defects and birth defects of the brain and spine can be reduced with...

a. folamine.

b. folic acid.

c. thialate.

d. ribo-flavors.

3. As saliva flow decreases with age, drier mouths are at increased risk of...

a. periodontal disease and decay.

b. dry socket.

c. “raspy-tongue” disorder.

d. chapped lips.

4. A person who educates clients about workable behavior modifications and self-health management is a...

a. medical advocate.

b. health coach.

c. hospital concierge.

d. personal trainer.

5. Estrogen, testosterone, progesterone, cortisol, and pregnenolone are examples of...

a. performance enhancing drugs.

b. fertility treatments.

c. limbic humors.

d. hormones.

6. Dust mites, pet dander, and mold can trigger...

a. the “health trap.”

b. postnasal hydroponics.

c. an asthma attack.

d. morning sickness.

7.

Before starting any fitness program, a person should... a. stretch their mind and body. b. take a selfie. c. consult with their doctor. d. post their goals on Facebook.

8. Before using the letters RN after their name, a registered nurse must...

a. pass a national licensing exam.

b. be sponsored by a physician.

c. be nominated at the Semi-Annual Nursing Symposium.

d. write their name.

Page 26 — Healthy Cells Magazine — East Valley — ­ December/January 2014

9.

Periodontal disease... a. has been eradicated in the U.S. b. is an infection of the gums and surrounding tissues. c. has no cure. d. is why there are no dinosaurs today.

10.

During pre-workout stretches, a person should... a. clean and sanitize their equipment. b. push until it hurts, then push a little more. c. use plenty of talc. d. never bounce.

Answers:

“With woman” is the literal translation of... a. Weihnachten. b. Reinemachefrau. c. cura personalis. d. midwife.

1. “With woman” is the literal translation of... d. midwife.

Learn more about midwives and their role in childbirth on page 6.

2. Risk of neural tube defects and birth defects of the brain and spine can be reduced with... b. folic acid. Discover the many benefits of folic acid on pregnancy on page 23.

3. As saliva flow decreases with age, drier mouths are at increased risk of... a. periodontal disease and decay. Learn about tooth care from birth to old age on page 19.

4. A person who educates clients about workable behavior modifications and self-health management is a... b. health coach. Find out more about the role of health coaches on page 14.

5. Estrogen, testosterone, progesterone, cortisol, and pregnenolone are examples of... d. hormones. Read more about how hormones affect you on page 25.

6. Dust mites, pet dander, and mold can trigger... c. an asthma attack. Learn how to help protect an asthmatic child on page 17.

7. Before starting any fitness program, a person should... c. consult with their physician. Read more on sticking with your New Year’s resolution to get in shape on page 24.

8. Before using the letters RN after their name, a registered nurse must... a. pass a national licensing exam. Find out what else it takes to make a nurse on page 12.

9. Periodontal disease... b. is an infection of the gums and surrounding tissues. Learn more about this all-too-common problem on page 22.

10. During pre-workout stretches, a person should... d. never bounce. Discover more about exercise and avoiding injury on page 20.

1.

Our Services Gemini Hospice is a family owned and operated company with the goal of providing care with compassion and dignity to those nearing the end of life. Our team of qualified professionals will partner with you and your loved ones to assure this goal is accomplished.

480-883-1353

• Nursing Care • Social Services • Bereavement Services • Personal Care • Volunteer Services • Medications for pain or other symptoms • Medical supplies and durable medical equipment • Homemaker services • 24 hour availability • General Inpatient Care • Respite Care • Spiritual Services • Physical Therapy, OT and Speech • Physician • Care and Comfort

www.geminihospice.com cathyp@geminihospice.com 3960 E. Riggs Rd., #4, Chandler, AZ 85249

Make your appointment

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Call 1-877-UBS-HERO (827-4376) or visit www.azhero.org/saveaz

Sunday, January 5 TEMPE CENTER FOR THE ARTS 8 a.m. to 1 p.m.

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