Feb/Mar 2015 Healthy Cells Magazine Phoenix by Healthy Cells Magazine Valley of the Sun

VALLEY OF THE SUN

east valley area

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

FEB/MAR 2015

FREE

HealthyCells

M A G A Z I N E

www.healthycellsmagazine.com

When

+ Dating

Teenagers

Violence and

Abuse!

Stressful Matters

Release With Massage for Better Health

Combating Loneliness in Seniors Social Media Versus the Quiet Mind

I n - H o m e

S e n i o r

C a r e

S e r v i c e s

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February/March 2015 — East Valley — Healthy Cells Magazine — Page 3

FEB/MAR

2015 Volume 3, Issue 2/3

Physical: Stressful Matters: Release With Massage for Better Health

Nutritional: National Nutrition Month 2015

This Month’s Cover Story:

When Teenagers + Dating = Violence and Abuse! page 16

Emotional: Combating Loneliness in Seniors

Medical News: SCNM Discovery Day: Get Healthy Naturally

Medical Spa: How to Choose a Spa

Releasing Stress: Social Media Versus the Quiet Mind

Online Solutions: Dating in the Golden Years

Healthy Aging: Resilience in Aging: Moving Forward

Workout Safety Tips: Keeping Fit and Having Fun as We Age

Community News: Retail Therapy: Not Your Usual Gift Shop

Goal Setting: Everything You Want in Life

Exceptions to the Rule: Medicare and Heart Disease: Health Plans Can Save You Dollars

Fitness Tips: The Top Three Benefits of High-Intensity Interval Training

Cover story photo: beyond_invisible/iStock Feature story photos: doble-d/iStock, diego_cervo /iStock

For advertising information, contact Monica Tegg, owner, Valley of the Sun Edition Cell: 480-204-3090 • Fax: 309-691-2187 PO Box 6233, Chandler, AZ 85246 monica@healthycellsmagazine.com Healthy Cells Magazine® is a division of: 1327 E. Kelly Ave., Peoria Heights, IL 61616 • 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 health care 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.

letter from the owner

eart disease is the number one killer of both men and women in the nation, followed by cancer and stroke. These three diseases are responsible for more than 50 percent of all deaths and have many known causes and risk factors. Some risk factors we have no control over, like family history and genetics. Other risk factors we can control: eating wholesome balances meals, exercising regularly, getting the recommended amount of sleep, reducing stress, and limiting alcohol consumption, to name a few. This issue of Healthy Cells Magazine ® includes several articles about making changes in our daily life to help control and prevent many known risk factors. We are honored to have local resident Dee McCaffrey write the Nutrition article this month. She is a nutritionist, chemist, author and founder of Processed Free America. Dee shares many simple suggestions to a healthier lifestyle. Personally, I’ve struggled with weight issues my entire life. I’ve joked about food being my vise; but I cannot just quit eating, never touch food again, like someone who stops smoking or drinking. It’s not easy sticking with a diet; it takes time and planning to prepare wholesome meals and it’s a decision we have to make every time we put something in our mouth. It truly has to be a lifestyle change, replacing bad habits with good habits. When you have a bad day, don’t let it turn into a bad week. Each new day gives an opportunity to wipe the slate clean and focus on making today better than yesterday. Focus on how great today’s success will be and before you know it, new healthy habits will be yours. My doctor has a cartoon posted in his office that sums it up quite well, “What works better for you, exercising one hour a day or being dead 24 hours a day?”

“Each new day gives an opportunity to wipe the slate clean and focus on making today better than yesterday. Focus on how great today’s success will be and before you know it, new healthy habits will be yours.”

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

February/March 2015 — East Valley — Healthy Cells Magazine — Page 5

physical

Stressful Matters

Release With Massage for Better Health

Dustin Hall, LMT, SIP

By Dustin Hall, LMT, SIP, Structura Body Therapies

n today’s fast moving, high energy, and constantly changing environment that we live in, are we slowly killing ourselves with stress? Stress can, and will, present itself in several ways in our daily lives. Ninety percent of all doctor’s visits are stressrelated. There is no way around it, but you can learn how to overcome and deal with the stress in an appropriate manner. Not all stress is bad for you, but prolonged periods of stress can be detrimental to your body, mind, and heart. When we encounter stress, our bodies release hormones called adrenaline and cortisol. The adrenaline will increase your heart rate, boost your energy supply, and elevate your blood pressure. Cortisol is the primary stress hormone. Cortisol increases glucose (sugars) into the bloodstream to allow its use for the brain. Cortisol also shuts off nonessential functions that may be detrimental in a fight-or-flight situation. The immune system, reproductive system, digestive system, and growth processes are all Page 6 — Healthy Cells Magazine — East Valley — February/March 2015

suppressed. Both the body and the brain are altered with mood control, fear, and motivation. In most cases, when the stressor is removed or passed, then the body’s stress response system will regulate and normalize. But if the stress is still present for long periods of time, then your stress will become chronic. Once the stress becomes chronic, you have the highest risk for numerous health issues. However, it’s not so much the stress that causes the heart disease and health issues, but the way we handle the chronic stress. With chronic stress, your body never regulates or goes back to normal so it stays at a hyperactive state: increased heart rate, elevated blood pressure, and suppressed immune and important functions. If you try to tackle stress with smoking, drinking, and sleeping, you will only increase your chances for heart diseases. Tobacco is a vascular constrictor, so smoking to handle stress is only making it worse for your body. With irregular heart rates,

increased blood pressures and your arterial walls closing in, you cannot transport the necessary oxygen throughout the body to handle the stress. If you try drowning it away with alcohol, you are only further altering your mind and only putting the stress on the shelf for the night. Also, along with smoking and drinking, there normally comes a lack of exercise. That is a recipe for disaster on the heart! Meditation, Exercise, and Massage Some ways to manage your stress in a healthy manner are to identify the true stressors and understand why they stress you out. Meditation is a good way to assist in understanding your stress. The more time you take for yourself “to look within,” the better you will see the stressors before they happen. Exercise is also an excellent way to help manage stress. Chronic stress on our muscles can create issues in muscles health, strength, and balance. Taking the time to exercise can help you clear your mind, strengthen your body, and reduce your stress. The last technique for stress management is my favorite, massage. Most people think of a massage as a luxury, something they treat themselves to or give as a gift, but a massage has many health benefits as well. We have over 400 individual muscles making up roughly 40 percent of our body mass. One of the best ways to rid the muscles of the chronic stress and tension is a deep tissue massage. The buildup of chronic stress in the muscles will leave a lingering effect. The muscle tension will cause shortening of the muscles and start to pull on the tendons. Prolong tension on the tendons can lead to pain where the tendons attach to the bone causing inflammation resulting in tendinitis.

Not only can inflammation occur, but trigger points will start to set in as well. These trigger points can cause all kinds of issues: tension headaches and TMJ (Temporo-mandibular joint) pain, if in neck and shoulders; and digestive issues and back pain, if in abdominal region or colon. If trigger points are never treated, they will start to take over. Ridding the body of the trigger points with massage will increase blood flow (circulation), promote balance, and promote stress-free relaxation. A massage can help activate your stress response system to regulate and level off the body’s fight-or-flight. Recent studies have shown deceased cortisol levels in participants who received massage for stress management (study from Cedars-Sinai Medical Center in Los Angeles). By leveling the cortisol and adrenaline in the body, all normal body functions will start to work properly again. Another huge benefit to getting a massage is receiving one of our essential human needs — touch (according to Maslow’s Hierarchy of Needs). The human touch can do so much for a person and, when it is intended for stress relief, you are in for a great massage. To get your free consultation and help melt that stress away, please call Structura Body Therapies Chandler at 480-686-8647 or stop by our office at 1600 West Chandler Blvd., Chandler, AZ 85224. Check out our website: www.structurachandleraz.com. Photo credit: ValuaVitaly/iStock

February/March 2015 — East Valley — Healthy Cells Magazine — Page 7

nutritional

By Dee McCaffrey, Director of Nutrition, Processed-Free America

hewing on the thought of improving your food choices and starting your journey toward a healthier lifestyle? There is no better time to begin than now! March is National Nutrition Month, the American Academy of Nutrition and Dietetics’ campaign to educate and empower Americans to adopt healthier lifestyles. The theme is “Bite into a Healthy Lifestyle,” focusing on taking one “bite” at a time into new territory and allowing it to become a new habit before taking the next “bite.” Small habits add up to big changes: B – Balance Health is an abundance of vitality, passion, and purpose; a daily experience of wholeness and balance. It begins with mindful food choices. Once your body is nourished properly, you will have more energy and motivation to exercise and make other positive changes in your life. Add more healthful foods to your meals gradually eliminating sugar and processed foods. Balance your plate by filling it with more vegetables and fruits, and lesser amounts of other plant foods like whole grains, beans, and healthy fats. If you eat eggs, dairy, meats, fish, and poultry, save about one-fourth of your plate for these foods. Have at least three different colors on your plate at each meal. Balancing your meal is essential not only for the proper amount of nutrients but also for satisfying all of your senses. Colors in plant foods represent certain vitamins and phytonutrients (beneficial compounds, like antioxidants, having disease fighting properties). Eating an abundance of colorful foods can help protect against chronic diseases such as high cholesterol, heart disease, diabetes, obesity, high blood pressure, cancer, and Alzheimer’s. Here’s a food color guide: • RED plant foods contain vitamins A and C, and the phytonutrient lycopene, a powerful cancer fighter. Examples: Tomatoes, watermelon, and red grapefruit. • Y ELLOW/ORANGE plant foods contain vitamins A and C, and the phytonutrient beta-carotene, known to prevent heart disease as well as lung and colon cancers. Examples: Apricots, cantaloupes, and sweet potatoes. Page 8 — Healthy Cells Magazine — East Valley — February/March 2015

•B LUE/PURPLE plant foods contain vitamins A and C, and a class of phytonutrients, which have anti-aging and anti-cancer effects and help to promote circulatory function. Examples: Blackberries, grapes, and red onions. • BROWN plant foods contain vitamins B and E, and phytonutrients that prevent the oxidation of cholesterol, thus reducing the risk of cardiovascular disease. Examples: Whole grains, nuts, and mushrooms. • GREEN plant foods contain all the vitamins (except D), and highly detoxifying phytonutrient compounds that are known cancer fighters. Green foods aid in weight loss regulating blood sugar levels and stopping cravings for sugary, fatty foods. Examples: Lettuces, spinach, and kale. •W HITE plant foods contain vitamins A and C, and antioxidant phytonutrients known for their cancer-fighting, anti-inflammatory and antibacterial agents. Examples: Garlic, leeks, and mushrooms. I – Invest A healthy lifestyle is an investment you make in yourself every day. Invest in healthy food, good cookware, and timesaving kitchen appliances to make food prep easier. Learn new cooking techniques and recipes. Invest in a good pair of shoes for walking or working out. Get seven to eight hours of sleep. Drink at least eight glasses of good water daily, such as reverse osmosis or alkaline water. Hiring a nutritionist or a personal trainer can help you set goals and be accountable. Start with achievable investments first and work toward the others; and, don’t “bite” off more than you can chew. The time and money you spend on your health today will be well spent, saving you time and money on doctor visits and medications. Like any good investment, it’s a gift you give yourself that pays back.

T – Transform Take your food quality to the next level. Increase nutrients and reduce your exposure to harmful toxins (many are linked to obesity, cancer and diseases of the immune system). Opt for organically grown produce whenever possible. A July 2014 study showed that the nutrient content in organically grown fruits, vegetables and whole grains contained 17 percent more antioxidants than their conventionally grown counterparts: for some, the difference was as high as 69 percent. When it comes to animal foods, reduce your consumption and gradually transition to hormone-free, antibiotic-free and organic as often as possible. Dairy and eggs are a good place to start. E – Enjoy With a personal commitment to live your best life, find ways to make being healthy fun and enjoyable. Eat more of the vegetables, fruits and other plant foods that you like before trying new ones that might be unappealing. Practice trying one new fruit, vegetable or whole grain each week to see if you like it. Make a list of the ones you like, and keep a supply of those on hand for meals and snacks. The same concept applies to fitness — start with an activity that you enjoy. Do you like to dance, bicycle, or walk? Do you enjoy team sports or group classes? Engage in activities that you know and like and make you feel good, not like a chore. Wholesome foods and a meaningful fitness routine are the best insurance available. Let them be your foundation for a naturally healthy lifestyle that nourishes you in many ways. Celebrate National Nutrition Month by making small gradual changes to improve your health, one bite at a time, one day at a time.

Dee McCaffrey is an organic chemist, nutritionist and author of The Science of Skinny and The Science of Skinny Cookbook. Dee lost 100 pounds and has kept the weight off for over 20 years by following a whole foods diet. She is the founder of Processed-Free America, a non-profit organization dedicated to bringing a national awareness of the effect processed foods have on our health, and the healing properties of natural whole foods. She offers fee based one-on-one nutrition counseling to help clients find the right nutritional balance for their lifestyle. Contact Dee at 888-322-9442 or www.processedfreeamerica.org. Photo credit: carlosgaw/iStock

Partnering with people. Limitless opportunity for growth! Infinite Healing and Wellness LLC is a collaborative counseling practice designed to serve children, families, teens, adults, couples. We also cater to first responders, military veterans, and their families. Practitioners provide comprehensive treatment to address various mental health care concerns. From intake to treatment completion, our clients feel that they are valued, become empowered and know they are cared for by our team.

Assisting clients with the following: • PTSD • Trauma related symptoms • Troubled relationships • Sexual problems • Divorce • Sex addiction • Anxiety • Alcohol and drug abuse • Depression • Partner Betrayal

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February/March 2015 — East Valley — Healthy Cells Magazine — Page 9

emotional

Combating Loneliness in Seniors

Sheriolyn Curry, CSA

Submitted by Sheriolyn Curry, Mdiv, CSA, Comfort Keepers

he very essence of being human means we exist within a social structure where we interact with others. We spend time together, talking, laughing, and sometimes crying. But there are times in life where interaction becomes minimal. Everyone experiences loneliness at one time or another, and these feelings usually do not last long. However, loneliness sometimes takes on a different role in the lives of seniors. Lack of companionship can become a way of life that has a negative impact on the overall health of the elderly, whether the loneliness is caused by the loss of a loved one, distance Page 10 — Healthy Cells Magazine — East Valley — February/March 2015

from family and friends, or an inactive social circle. Studies show that loneliness in the elderly raises the potential for certain health risks, including depression, high blood pressure, and heart disease. As seniors grow older, it is important to understand the hazards of becoming socially isolated and inactive. Lack of companionship, not having anyone to lean on for emotional support, can cause seniors to internalize negative feelings instead of dealing with issues head on. Internalizing these feelings compounds the sense of loneliness and isolation, which in turn increases the risk of the senior developing health problems.

There is good news. Because isolation has been identified as a major risk factor for morbidity and mortality in older adults, extensive research has been conducted to find ways to prevent it. There are strategies proven to help elevate moods and stave off feelings of isolation and loneliness. The following are a few ideas that can help seniors combat loneliness by seeking out and forming friendships. Develop an Active Social Circle Activities such as taking on a part-time job or volunteering at a local organization offer opportunities to increase feelings of purpose and self-worth. Joining a garden club or a book club provides a way of making new friends. Surf the Internet There are many online sites and chat rooms designed for seniors to cultivate friendships and even dating relationships. Chatting with people online can be fun and is a good way to connect with others who have the same interests. Many seniors enjoy playing games online or even enrolling in classes and educational seminars to keep busy. If a senior has relatives or friends who live far away, emailing letters and pictures of each other, or chatting via webcam, also fosters a sense of connectedness that is important in maintaining a healthy outlook on life. Get Together Having a small gathering inside the home boosts the mood of a lonely senior and provides a sense of focus. Play a board game. Gossip over coffee or dessert. Whatever the occasion, having company makes the senior feel less isolated and gives her or him something to look forward to.

Become a Pet Owner Studies show that owning a pet can lower blood pressure. Dogs, cats, and even fish are proven to have calming effects on their owners, and taking care of a pet is a responsibility that helps seniors feel needed. The daily routine of caring for a pet not only gives a senior something useful to do, but it also increases the attachment and affection between pet and owner, which results in a greater sense of companionship that decreases feelings of loneliness. Dare to Fall in Love Again—At Any Age Encourage seniors to have a special someone. It lifts their moods, increases levels of happiness and provides a great sense of well-being. It is hard to feel lonely when one is in a healthy, loving relationship. Humans are social creatures who interact to support and nurture one another. For seniors, seeking companionship — whether through a friend, loved one, or pet — gives them a sense of value and purpose that provides a sense of security and happiness. This value and purpose are vital to ensuring the senior derives enjoyment in his or her daily life activities and remains physically healthy. Comfort Keepers of Chandler provides all levels of care and a wide variety of services. Caregivers are certified and have on-going training to give them the all the skills to be the best caregiver they can be. For additional information, call 480-659-9201, visit www.comfortkeepers.com or email chandler@comfortkeepers.com. Se habla español. Source: www.comfortkeepers.com Photo credit: CREATISTA/iStock

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

Donations can be made online via paypal at www.shoeboxministry.org/ways-to-donate/ AZ residents may qualify for the state tax credit. 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. February/March 2015 — East Valley — Healthy Cells Magazine — Page 11

medical news

SCNM Discovery Day

Get Healthy Naturally T

he Southwest College of Naturopathic Medicine trains future physicians to focus on prevention, wellness and lifestyle changes, which addresses the root cause of the majority of the problems plaguing Americans. Located in Tempe, and founded in 1993, SCNM is an accredited higher-learning institution offering a four-year medical program. Adjacent to the college, the SCNM Medical Center is one of the largest naturopathic medical centers in the Southwest and offers family and primary care using integrative modalities such as acupuncture, homeopathy, clinical nutrition, botanical medicine, manipulation, and pharmacology. It has more than 40 doctors and more than 200 student clinicians. Discovery Day Prospective students and community members interested in learning about naturopathic medicine as either a lifestyle or professional career can find what they need at the Southwest College of Naturopathic Medicine’s Discovery Day from 9 a.m. to 3:30 p.m. on Saturday, March 14, 2015 at 2140 E. Broadway Rd. in Tempe. This free event will feature the first public tours of the newest addition to the SCNM Campus — a 48,000 square foot, multi-purpose, LEED Platinum wellness center, featuring an integrative pain clinic, high-tech classrooms, a fully outfitted teaching kitchen, a new Natural Medicinary, an expanded library, yoga and workout studios, and the newest outpost of Nourish Restaurant. Events currently planned for Discovery Day include keynote speakers, “Ask the Doctor” sessions with SCNM naturopathic doctors, yoga classes, cooking demonstrations, tea tastings, goodie bags, and a vendor fair featuring “green” and natural products. Breakfast and lunch will be provided to all attendees. • For the Community: Community Discovery Day will answer questions about holistic healing and health, and how the human body, mind, and spirit are fully integrated aspects of a person’s overall being. Participants will have the opportunity to learn more about the different treatments used by naturopathic doctors, including botanical medicine, homeopathy, nutrition, and acupuncture, among others. • For Prospective Students: Student Discovery Day delves into all SCNM’s medical school has to offer, including how SCNM prepares naturopathic physicians through hands-on clinical experience. Participants will have the chance to hear SCNM alumni discuss their careers, review prerequisites and the admissions process. They will get an insider’s look at the SCNM Medical Center, the college’s hightech library, classrooms, lab rooms and cadaver lab, and meet with current students, admissions, and financial-aid advisors. For information and to register for Discovery Day, visit www.scnm.edu/studentdiscoveryday for prospective students and www.scnm.edu/discovery for the community For more general information, visit www.scnm.edu or contact Mindy Riesenberg at 480-222-9224 or email m.riesenberg@scnm.edu. Page 12 — Healthy Cells Magazine — East Valley — February/March 2015

Save the Date Join us for the opening of SCNM's new stateof-the-art, LEED Platinum certified pending, multi-purpose naturopathic center! Experience the healing power of nature through: • An innovative naturopathic pain clinic • A unique, fully-stocked teaching kitchen • Nourish Restaurant • Conference rooms • High-tech classrooms • Yoga and exercise studios • A natural medicinary Grand Opening & Ribbon Cutting Friday, March 13, 2015 10 a.m. Southwest College Of Naturopathic Medicine 2140 E. Broadway Road Tempe, AZ 85282 We are located just off the Broadway exit on the 101. Parking is free. Please join us on our beautiful campus.

medical spa

How to Choose a Spa Submitted by Derma Health

kin care products and procedures, like laser services and injectables, are increasingly popular alternatives to costly and invasive surgeries with weeks of downtime and oftentimes visible scarring. We commonly hear buzz words like anti-aging, med-spa, and skin rejuvenation. The options are many and the path to choose can be daunting. Here are some suggestions to help guide you in the right direction.

Medical Spa vs. Spa Is there a difference? And what does it all mean? Spas and salons commonly specialize in services for hair styling, facials, waxing, nail services, and massage. Professionals working in spa and salons are licensed through their state board of cosmetology. Regardless of how highly trained, qualified, and knowledgeable these professionals may be, there is a limit to the type of services or products they can offer in a spa or spa-like environment. A medical spa, also called med-spa, is a hybrid between a medical clinic and a day spa that operates under the supervision of a medical doctor. Medical spas offer more results-oriented treatments like injectables to manage wrinkles, laser treatments such as laser hair removal, vein removal, skin resurfacing and rejuvenation, brown spot removal and skin tightening treatments that cannot be treated at all or as effectively by a traditional aesthetician. More importantly, these treatments produce amazing anti-aging results allowing one to delay the knife. Medical spas are also known for offering medical-grade skin care, light to medium depth chemical peels, medical microdermabrasions, and exfoliation, in addition to relaxing facials. Some medical spas have a wellness focus and include services like weight loss and nutritional counseling for a natural approach to anti-aging and wellness. In a medical spa, the equipment is medical grade, meaning a higher grade that can provide increased results than what is typically found in a day spa. Again, medical spas are geared toward providing you with results, they will help you achieve your goals whether it be to reduce wrinkles, improve the texture of your skin, treat acne, or improve your overall health all the while achieving the ultimate goal, which is to look and feel younger! One of the most popular treatments often found in medical spas are injectables such as Botox and Dermal Fillers. Knowing your provider’s background, training, and experience is key when considering where and whom you should trust with such procedures. Injectables are a form of art; your provider should have a natural artistic ability and you should always feel that your treatment, no matter what it may be, is customized to your anti-aging or rejuvenating goals. Definitely consider the experience and continual training of the staff as well. Medical spas specialize in the treatments that they offer and receive regular training and continuing education on all offered products and procedures so that the staff is current on the latest practices and protocols. We've all heard a beauty horror story, whether it's a haircut gone awry or Botox gone bad! And it's not fun for anyone. In the event there is a mishap in a day spa, you will wish you had researched the on-site physician. Wait, what? There's no

on-site physician? Rest assured, a med-spa will always have an on-site physician, you should feel that the facility as well as the physician personally takes the utmost care and time with each and every patient. This is, after all, a key building block in choosing a reputable and trustworthy medical spa. In any instance, you should always do your research and ask questions. Be a well-educated consumer. Also, don’t focus solely on cost, try not to choose a medical spa because it offers a lower price; a lot of times you get what you pay for. And, don't be pressured into a "hard-sell" or intimidating environment. A quality facility will value you as a patient, giving you the best service and care. Are you still confused or not sure? Get a complimentary consultation at one of the five valley Derma Health locations! With 10 years in business, over 30,000 patients have trusted the doctors at Derma Health. Our experts are here to answer your questions, get a tour and ultimately get a "feel" for our place. It's your money, your body, and your future. Don't you want to look and feel great — inside and out? Start your beauty transformation today, call 602-903-3011 or visit www.dhiskin.com/health. Photo credit: Carol_Anne/iStock February/March 2015 — East Valley — Healthy Cells Magazine — Page 13

releasing stress

Social Media Versus the Quiet Mind By Julie Russomanno, LPC, Infinite Healing and Wellness

e are at war. It’s a war against the very things that are supposed to make our lives easier. Every day, dozens of things vie for our attention. We are living in an age of information. We have access to information, friends, movies, television, games, and music anytime and anywhere. Our devices are always with us and always on. There is a wealth of options at our fingertips: shopping, playing games, checking the news, watching movies, learning to improve our relationships and keeping up with friends instantly via texting. All this without ever leaving home. One problem with our ability to connect is that it is getting more difficult to disconnect. The constant connection or feeling we need to stay connected can increase stress. Stress can affect our physical health, moods, and behaviors. Some stress is normal, but many health problems may result. Stress can be at the root of headaches, muscle tension, fatigue, irritability, lack of motivation or concentration, anxiety, depression, sadness, social withdrawal, anger issues, addiction, and problems with sleep, stomach, and eating. There are many ways to deal with stress. While treating symptoms specifically is an option, in some situations medical interventions may be necessary. Learning about stress and, more importantly, how to reduce it, can be a powerful intervention. Controlling stress will have a positive impact on our bodies, minds and spirits. One great stress reducer is learning to quiet your mind. One of the most popular methods is meditation. Scientists have found meditation can change your brain, increase your ability to focus and reduce stress. There are three forms of meditation: focused attention, mindfulness, and compassion. These techniques are fairly simple and don’t require special clothes or equipment. You may be doing them and not even realize it. For example, when you stand at a window and watch the sunset you are using focused attention. Page 14 — Healthy Cells Magazine — East Valley — February/March 2015

The question is how can we make this helpful stress-reducing practice part of our routine? One option is to designate a specific time of day when phones, tablets, TVs, and all other electronics are turned off. Take time to share with others about the day. Give each person the chance to share and to practice listening with focused attention. If you go out with friends, put the phones in a pile on a table, facing down. Focus on the people who are with you. At night, make sure phones are put in a sleep mode. Ironically, these very same electronics that can be stress-inducers can help us learn about mindfulness and meditation. There are some great apps to remind us to be mindful and to learn to meditate. You can program them to remind you to be mindful at different times during the day. Quieting the mind is something that is both easy to do and takes constant practice. The more you take the time to quiet your mind, the more beneficial it is for your mind, body, and spirit. Remember, though, that sometimes the best button is the off button. FREE Introduction to Meditation March 26th at 6pm. - Learn effective simple ways to manage stress before it manages you! Experience various styles of meditation including; focused attention, compassion and guided imagery. Learn how to apply it to your life daily! Work smarter not harder to manage your life!! Infinite Healing and Wellness Yoga class and “Stress Boot Camp,” taught Crossfit style in a circuit training/interval method are good ways to jump-start your healthy lifestyle. We are located in Gilbert at 2563 S. Val Vista Dr. Suite #108. For more information call 480-448-1076; email info@infinitehealingandwellness.com; or visit www.Infinitehealingandwellness.com. Photo credit: LDProd/iStock

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Medicare Part A ~ No Out of Pocket Cost Our Community Educators are available to answer questions about benefits and resources that could help you or your loved one remain in your home and receive help. ~ Nursing Care ~ Social Services ~ Bereavement Services ~ Personal Care ~ Medications For Pain and Other Symptoms ~ Medical Supplies and Durable Medical Equipment

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February/March 2015 — East Valley — Healthy Cells Magazine — Page 15

When Teenagers + Dating = Violence and Abuse!

feature story

By Nicole Bruno, MSW, MPA

ebruary is National Teen Dating Violence Awareness Month. One third of all teens in the U.S. is a victim of physical, sexual, emotional or verbal abuse from a dating partner. Dating is an important milestone in a teenager’s life. But what happens when dating goes wrong and violence occurs in the relationship? Teen dating violence crosses all racial, ethnic, gender, religious, and socioeconomic statuses. Anyone, anywhere, can be affected. It is a social pandemic that, if not controlled and stopped, will continue to prevail and hurt all communities. More and more teenagers are entering into abusive relationships and the violence does not stop there. Often the cycle of abuse becomes the norm and continues into their adult relationships as domestic violence. Teen Dating Violence is defined as "the physical, sexual, psychological, or emotional violence within a dating relationship, including stalking. It can occur in person or electronically between a current or former dating partner. Yes, this means it can also occur online and through social media and other forms of electronic communication such as texting, emails, and posts on Facebook, Twitter, Instagram, etc. Be aware of the relationships and conversations your teens have on social media, especially if you notice changes in your their behavior. Page 16 — Healthy Cells Magazine — East Valley — February/March 2015

Why is all of this important? Because there are negative effects that occur when a teen is in a violent and abusive relationship, such as depression, anxiety, anti-social behaviors, low self-esteem and sometimes even thoughts of suicide (CDC, 2014). Teens are still developing their identities, forming concepts about the world and the relationships around them. Do not allow them to continue being at risk. Prevention Is the Key – Be Aware of the Signs Speaking to your children about healthy relationships and healthy boundaries are just as important these days as the “sex talk.” Teens especially, need to know that they deserve and are worthy of a relationship that consists of: • Respect • Healthy communication • Trust and Support • Non-threatening behavior • Shared power • Honesty and accountability • Self-confidence and personal growth

TEEN POWER AND CONTROL WHEEL VIOLENCE l a se xu sic y ANGER/EMOTIONAL al h ABUSE: p PEER PRESSURE: Putting her/him down. Threatening to expose someone’s weakness or spread rumors. Telling malicious lies about an individual to peer group.

Making her/him feel bad about her or himself. Name calling. Making her/him think she/he’s crazy. Playing mind games. Humiliating one another. Making her/him feel guilty.

ISOLATION/EXCLUSION:

USING SOCIAL STATUS:

Controlling what another does, who she/he sees and talks to, what she/he reads, where she/he goes. Limiting outside involvement. Using jealousy to justify actions

It’s important for parents and teens to know the early warning signs of abusive relationships. Frequently, these signs emerge slowly and go unnoticed, often being excused as “having a bad day” or blamed on someone or something else. But under no circumstances is abusive behavior acceptable. Early warning signs of an abusive relationship include having the other person: • Yell at them • Says mean and rude things about the teen — tells them they are a bad person • Says negative things about their appearance • Calls them names • Humiliates them in private or in front of others • Speaks ill of their loved ones • Blames them whenever something does not go right Teens are not always willing to “tell” on their boy/ girlfriend. They often believe it’s their own fault or they can “fix” their abuser. It’s not easy to admit someone you care about is hurting you; as a result they may act out in other ways. Negative consequences/behaviors that a teen who is in a violent or abusive relationship might be exhibiting: • Truancy • Unexpected pregnancy • Illegal drug use/alcohol use • Aggression • Failing grades • Isolation • Lying • Emotional outbursts • Changes in personality • Excuses for the significant other victimizing the teen • Bruises/marks on the teen from his or her partner

TEEN POWER AND CONTROL

SEXUAL COERCION:

Manipulating or making threats to get sex. Getting her pregnant. Threatening to take the children away. Getting someone drunk or drugged to get sex.

THREATS:

ic a

Making and/or carrying out threats to do something to hurt another. Threatening to leave, to commit suicide, to report her/him to the police. Making her/him drop charges. Making her/him do illegal things.

Treating her like a servant. Making all the decisions. Acting like the “master of the castle.” Being the one to define men’s and women’s roles.

INTIMIDATION:

Making someone afraid by using looks, actions, gestures. Smashing things. Destroying property. Abusing pets. Displaying weapons.

MINIMIZE/DENY/ BLAME:

Making light of the abuse and not taking concerns about it seriously. Saying the abuse didn’t happen. Shifting responsibility for abusive behavior. Saying she/he caused it.

a xu

LENCEFOR TEENS EQUALITY VWIOHEEL Produced and distributed by:

O NONVI LENCE

Developed from: Domestic Abuse Intervention Project 202 East Superior Street Duluth, MN 55802 218.722.4134

NEGOTIATION AND FAIRNESS: Seeking mutually satisfying resolutions to conflict. Accepting changes. Being willing to compromise.

NON-THREATENING BEHAVIOR:

Talking and acting so that she feels safe and comfortable expressing herself and doing things.

COMMUNICATION:

Willingness to have open and spontaneous dialogue. Having a balance of giving and receiving. Problem solving to mutual benefit. Learning to compromise without one overshadowing the other.

SHARED POWER:

4 6 1 2 S h o a l C r e e k B l v d . • A u s t i n , Te x a s 7 8 7 5 6 512.407.9020 (phone and fax) • www.ncdsv.org

RESPECT:

TEEN EQUALITY

Listening to her non-judgmentally. Being emotionally affirming and understanding. Valuing her opinions.

SELF-CONFIDENCE AND PERSONAL GROWTH:

What to Do Talk to your teen about the concerns you have and the risks they are in. Be cautious, when a teen tries to end the relationship, the violence and abuse might escalate. Be prepared, it may be necessary to get the other teen’s parents and the police involved. Seek help from local organizations to put a plan in place, whether it is a restraining order, counseling services, or having a buddy system. continued on page 18

TRUST AND SUPPORT:

Supporting her goals in life. Respecting her right to her own feelings, friends, activities, and opinions.

Taking mutual responsibility for recognizing influence on the relationship. Making decisions together.

Respecting her personal identity and encouraging her individual growth and freedom. Supporting her security in her own worth.

HONESTY AND ACCOUNTABILITY:

Accepting responsibility for self. Acknowledging past use of violence. Admitting being wrong. Communicating openly and truthfully.

NONVIOLENCE

Chart by National Center on Domestic and Sexual Violence

February/March 2015 — East Valley — Healthy Cells Magazine — Page 17 Adapted from: Domestic Abuse Intervention Project 202 East Superior Street

Produced and distributed by:

feature story

continued

Who Can Help • Kaity’s Way: Kaitlyn Marie Sudberry was 17 years old and just months away from graduating high school when an abusive relationship ended her life. Kaity’s Way provides assistance to children of all ages involved in violent relationships. Join the movement with Kaity’s Way and help spread the message that teen dating violence is not acceptable. They are dedicated to educating the public and helping those in any violent relationship situation. Kaity’s Way offers workshops, presentations, and training throughout Arizona. For more information and event schedules, visit www.kaitysway.org or www.kaitysway.blogspot.com, call 602-740-2734, or email kw08@kaitysway.org.

Photo credit: 2Js Photography

• Cup O’Karma: Next time you crave a frappe, stop by the Community Café with a cause, Cup O’Karma in Mesa (1720 W Southern Ave) or Chandler Main Library (22 S Delaware St). The National Advocacy and Training Network (NATN) was started by Monalou Callery along with a local group of survivors, volunteers, advocates and professionals working to end violence against women and children. Besides food and coffee, Cup O’Karma serves several purposes: Job skills and workforce development and training, onsite advocacy and referral resources, and is a casual, safe environment for at-risk community members to seek information. All proceeds fund NATN programs and transitional housing (SEEDS) Additional information about Cup O’Karma and the National Advocacy and Training Network SEEDS program is available at www.natn-az.org. Additional resources include: • Love Is Respect: www.LoveIsRespect.org; 1-866-331-9474 or text “loveis” to 22522. • National Domestic Violence 24-Hour Helpline: 1-800-799-SAFE (7233) • My Sister’s Place: A domestic violence shelter, Catholic Charities-Arizona, www.catholiccharitiesaz.org • Arizona’s Coalition to end Sexual and Domestic Violence: www.azcadv.org

• I Have This Friend: Check out the musical play “I Have This Friend” presented by Fix the Hurt. They perform musicals and plays in the community and local schools. Their thought-provoking and riveting performances are worth seeing to get a deeper and more intimate perspective on the dynamics of violence in a relationship and how to help those you care about and love. More information is available at www.helpfixthehurt.org or call 480-834-3387. Page 18 — Healthy Cells Magazine — East Valley — February/March 2015

There is help. There is a way... to be safe, strong, and healthy in every relationship.

online solutions

Dating in the Golden Years Cathy Peterson

By Cathy Peterson, Gemini Hospice LLC

ove has no barriers and no age limits. It’s human nature to seek love and to be loved by that special someone. No matter what age you are, meeting new people can be challenging, but this article will focus on dating in the golden years. For seniors who are widowed or divorced, dealing with children who are opposed to you dating can be a huge obstacle.

live. If you choose to drink alcohol on your date, please drink in moderation. Alcohol can certainly calm the nerves, but it can also lead to poor decision making. Due to the use of testosterone supplements, sexual activity in the elderly community has increased. It’s important that you educate yourself on safety and the possibility of sexually transmitted diseases if you wish to engage in sexual activities. Regardless of how you choose to get out into the dating world, remember to do your research on the top-rated dating websites and reputable senior events in your community. But most importantly, have fun, be yourself and follow the same rules you taught your teenager when they started dating. For additional information, or if you or a loved one needs hospice, we can help. Gemini Hospice is family-owned and operated, with care and compassion being our main goals. Call 480-883-1353, visit www.geminihospice.com or email Kerri Ann at kerriannv@geminihospice.com. Photo credit: Squaredpixels/iStock

FIND OUT HOW A TRUSTED ADVISOR CAN HELP YOU SUCCEED They may not approve of you dating or worry that someone is after your money and/or their inheritance. You must assure them that you will be cautious and let them know that you are ready to move on with your life and they need to respect and accept your wishes. Whether you are looking for companionship, romance, conversation, or a serious relationship, it’s important that you are upfront and honest about this with all of your prospective dates. Joining clubs, starting a new hobby, social media, volunteering in your community, attending social events, and being set up are all ways to meet new people. However, online dating is now becoming very popular with the senior community. It may seem odd at first, but once you learn the proper etiquette to online dating, you’ll soon feel very comfortable with this new venue. It’s very important when creating your profile that you are honest about your age, your intentions, and have current photos. Keeping your personal and financial information private is crucial. Follow your instincts when communicating with someone online. If something doesn’t feel right, oftentimes, it’s not. If someone is asking for financial help or sending and asking for inappropriate pictures, report them immediately. When meeting someone for the first time, make sure you meet in a public place, let a loved one know of your meeting and keep in contact with them to assure them of your safety during the date. Do not let this person drive you home or let them know where you

BEYOND YOUR GOALS.

Join us for a FREE discussion on ways to grow your business.

Keith R. Dorson, MBA “The Visual Coach”

kdorson@winwinfireteams.com

www.winwinfireteams.com

480-890-0100 575 W. Chandler Blvd. Suite 220 Chandler, AZ 85225 February/March 2015 — East Valley — Healthy Cells Magazine — Page 19

healthy aging

Resilience in Aging Moving Forward

Josephine Levy

By Josephine Levy

he beginning of every year provides a natural benchmark from which we take stock of our lives. One way to assess our own progress is to observe the lives of other people. Stepping back and observing positive examples can be helpful to our own growth. I have been fortunate to know many older adults from whom I have learned much about how to live. The driving factor in their lives is not good luck or good looks, but resilience. Resilience, sometimes seen as “wisdom,” does not emerge from lives that have never met with adversity: there are no such lives. Wisdom and resilience are seen in how a person reacts to the challenges of life, whether physical, emotional, financial, or more. Like a child standing in the ocean waters, we will all experience waves of varying intensity whose initial impact knocks us down as we absorb the shock of the experience. Getting back up is the interesting piece: what makes people get up time and again, returning to previous levels of life satisfaction regardless of injuries sustained by the fall? Resilience is key to healthy aging; researchers define it in part as the ability to adjust to new and possibly negative circumstances; perseverance; self-reliance; and the belief that life has purpose. Resilient individuals are accepting of both the bad and the good that comes their way. They tend to want to help others, regardless of their own challenges. Developing resilience means that we keep moving forward. Wishing things were the way they used to be is a dangerous way to live; daily complaints and frustrations will come to outweigh daily opportunities and insights if we do not take care to remember to move forward. We must stop viewing the aging process as if it were nothing but a series of losses; old age can be a time of continued growth and development. We are capable of learning and giving at all ages. In short, and at any age, stay curious about what you can contribute to the world. Look to others as examples of humor and grace, and work for the common good, maintaining a flexibility of mind and kindness toward others. Trust yourself to make good decisions about your life, and move forward with the knowledge that you are part of something meaningful. Healthy aging is all around us: let it be your guide to many future years. Josephine Levy is a certified Senior Advisor (CSA) and certified Aging in Place Specialist (CAPS). For more information, contact her at 480-532-1247 or josephine@mixedcandymedia.com.

Photo credit: Yuri/iStock Page 20 — Healthy Cells Magazine — East Valley — February/March 2015

workout safety tips

Keeping Fit and Having Fun as We Age Submitted by Paula McDowell, Director of Vibrant Living and Fitness, Generations at Agritopia

egular physical activity at any age can help you live longer, feel better, and reduce health problems. But far too many people, including baby boomers, don’t get the exercise they need. According to the 2012 Participation Report from the Physical Activity Council (PAC), 35 percent of Americans over the age of 55 are physically inactive. Since regular exercise helps control blood pressure, body weight, cholesterol and so much more, boomers need to find ways to get their bodies moving so they can live longer, healthier lives. “Though any amount of exercise is beneficial, ultimately adults should work up to getting at least 30 minutes most days of the week, as long as they feel comfortable and pain-free,” said worldrenowned nutritionist Joy Bauer. “From taking a Zumba class to walking and stretching, getting regular physical activity helps the joints stay loose, maintains muscle mass, and gets the blood flowing — all of which make everyday tasks easier.” The American Council on Exercise recommends older Americans choose exercise programs that include cardiovascular, muscle conditioning, and flexibility exercises. Low-impact, non-jarring exercises such as walking and swimming are good options. A key to sticking with a fitness program is making sure it’s enjoyable. A fun new program for older adults is Zumba Gold, a lowimpact dance-based workout designed specifically for boomers and seniors. Workout routines combine salsa, merengue, flamenco and cumbia moves with fun music. For those that would prefer to workout in the comfort of their own home, there is also a Zumba Gold “Live it Up” DVD collection that offers three discs with workouts, as well as advice from experts in the fields of nutrition, brain health, enhancing your well-being and more. The program was created by 71-year-old Joy Prouty, a veteran in the fitness industry and a former Rockette. “From cardio to toning, this collection brings together some of Zumba’s most popular offerings in a format enabling older adults to rediscover the energy of their youth,” said Prouty. To learn more about Zumba Gold, purchase the Zumba Gold “Live it Up” DVDs and find a class near you, visit www.zumbagold.com. Workout Safety Tips Whenever beginning a new fitness activity or program, make sure you do it safely: • Wear comfortable shoes that fit well. • Stay hydrated with plenty of fluids. • Listen to your body. If it hurts or it feels like too much, stop. You also need to be aware of danger signs while exercising. Stop the activity and call your doctor or 911 if you experience pain or pressure in your chest, arms, neck or jaw; feel lightheaded, nauseated or weak; become short of breath; develop pain in your legs, calves or back; or feel like your heart is beating

too fast or skipping beats. “It’s important to see your doctor before beginning any workout routine to receive a thorough cardiovascular evaluation,” said Bauer. “Once you’ve been cleared by your doctor, I recommend starting out slowly.” Pick an Activity That You Will Enjoy The best way to find a regimen that will stick is to choose something that you enjoy. You’ll be more likely to stick with it and reap all the benefits the physical activity has to offer. Bauer adds that a program like Zumba Gold is great because, if you enjoy dancing, it won’t feel like exercise and it can also be a social outlet: “Combining physical activity with social time is a total win-win.” Generations at Agritopia offers vibrant living with an extensive array of services and amenities for independent living, assisted living and memory care residents, giving them the freedom to enjoy what matters most. Attend our Senior Living Seminars on Thursdays at 10 am or schedule a personal tour and lunch by calling 480-822-1400. We are located within the master plan of Agritopia, near Higley and Ray Roads in Gilbert, 2811 E. Agritopia Loop S. Find us on the web at www.generationsseniorliving.com or email us at info@generationsseniorliving.com. Source: FamilyFeatures

February/March 2015 — East Valley — Healthy Cells Magazine — Page 21

community news

Retail Therapy: Not Your Usual Gift Shop By Linda Hunter, Banner Health volunteer funding committee to purchase clinical and non-clinical items and services at both hospitals. Some of those purchases include: • New wheelchairs • Bladder scanner • Aromatherapy • Medical Imaging equipment

t used to be that hospital gift shops were nothing more than maybe “get well” cards, flowers, and some candy to help lift the spirit of a patient staying at the hospital. Today, things are a little different. Hospital gift shops have transformed into serious retail stores where everybody, not just visitors, can get that unique or special gift without spending a ton of cash. Hospital gift shops still sell those “get well” cards and flowers, but they’ve expanded into much more. At today’s hospital gift shop you’ll find jewelry, decorative items for the home like wind chimes, and unique clothing, even furniture! You’ve heard of physical therapy and aromatherapy — we like to call it “Retail Therapy” in the gift shop world. Who doesn’t like to shop? In the hospital setting, we try to make the gift shops more like actual retail stores so visitors, especially our patients, are comfortable and relaxed when they come in to look and can decide what type of special gift they would like to buy for themselves or for a loved one. Patients really have no choice when it comes to being in a hospital. They receive care and then stay in their room to recuperate. If they’re able to get up and walk, the hospital gift shop gives them that feeling that they’re not in a hospital setting, and gives them a break away from the thought of being sick. It also gives our staff, physicians, and volunteers, time to get away from their busy lives, unwind, and do some shopping in one convenient location without having to rush around town on their lunch breaks. Like other specialty shops, our job is to search high and low to find the best and unique gift items for our customers. Gift shop prices can be pretty competitive, and in some cases, even lower than other highend boutiques or stores. But unlike most stores, you may be surprised to know that some hospital gift shops actually reinvest back into the hospital and communities for patient and visitor services. Both of the gift shops at Banner Baywood Medical Center and Banner Heart Hospital, the Baywood Boutique and Heart Mart, have been doing that for a number of years. In fact, in the last 10 years, more than $1 million in proceeds from these two gift shops alone have been donated to fund services at Banner Heart and Banner Baywood. Since we’re a nonprofit entity, Banner relies on these types of generous donations. For example, in August 2014, more than $200,000 in gift shop proceeds from Banner Heart and Banner Baywood was approved by our Page 22 — Healthy Cells Magazine — East Valley — February/March 2015

We’re fortunate and grateful for those in our community who have shopped with us over the years to support our efforts in helping others. We hear from people that they make a special trip to the hospital to shop with us because they’re able to find items at our gift shops they can’t find at any other specialty stores. In February, the Baywood Boutique and Heart Mart will be offering specialty items like chocolates from Abdallah Candies. Need something for Easter? The gift shops will be featuring spring décor for the home along with some great springtime fashions. Hospital gift shops have transformed the way many of us look at hospitals and the exceptional services they offer. Hospitals want people to feel that they’re in a “resort-type” of setting to have the best patient care experience possible The next time you buy that stuffed teddy bear or some flowers at a hospital gift shop, not only will you probably comfort a patient or make a loved one happy with a great gift, but you may also be helping to save a life. Linda Hunter is the gift shop manager at the Baywood Boutique at Banner Baywood Medical Center and the Heart Mart at Banner Heart Hospital. For more information about the gift shops and the services offered for customers, please go to www.BannerHealth.com/baywood or www.BannerHealth.com/bannerheart. Photos courtesy of Banner Health

goal setting

Everything You Want in Life Keith Dorson

By Keith Dorson, Win Win Fire Teams LLC

ealth comes in many forms: mental, physical, emotional, spiritual, relational, etc. But the greatest form of wealth is our health! When we have our financial wealth in order, we have less stress and better health. How do we keep balance in all areas? Balance can be quite a challenge from time to time. Today let’s focus on how to keep our life in balance by obtaining everything we want in life in life through managing our financial wealth. There are some things I want in life and I am pretty sure you want some too. It’s easy to want, but how, exactly, do we get the things that our heart desires?

•T ax harvesting: Selling securities at a loss to offset a capital gains tax liability. Tax gain/loss harvesting is typically used to limit the recognition of short-term capital gains, which are normally taxed at higher federal income tax rates than long-term capital gains. •A mericans should convert at least half of their retirement savings into an annuity. – U.S. Treasury Department •R ich Man’s Roth (Life Insurance) is a powerful tool that should be discussed with a professional.

Step 1: Create an Action Plan The people who have written action plans usually do much better than those who have never created one. They know their destination and devop action steps to get there. How about you? Is it time to get organized and get everything you want in life? Let’s begin with a quick overview to creating your action plan: • Vision: What do I really want? • Values: What is important about it to me? • Methods: How will I get it? • Obstacles: What is preventing me from having it? • Measurements: How will I know I am successful?

Gold Gold

Creating a workable action plan provides feelings of security and confidence while creating steps toward your financial wealth.

Long term US bonds

Commodi)es Commodi)es Stocks

Stocks

Intermediate US

Intermediate US bonds bonds

Long term US bonds

• Dollar-cost averaging is an investment strategy for re Step 2: Multiplication The second key to financial wealth is to use your skill set and gifts volatility We canon create everything we want life by developing clear goals large purchases ofininvestment financial assets such asredu equ • Dollar-cost averaging is an strategy for along with your action plan to develop a way to add value to a massive and managing our financial wealth. It’s not a quick, easy, or overon large purchases ofof financial assets such number of people. You might begin to work one-on-one with individu- volatility process, but itThe is possible and being done daily by many in as ourequit process realigning the weightings o •night Re-balance: als. After streamlining your business product or service, move toward amazing world. a method to reach more people. This may take a little brainstorming Rebalancing involves periodically buying or selling assets in The process of realigning the weightings of o • Re-balance: your desired level– of assetIfallocation. and/or mind mapping. Whether you are new professional or been in maintain If you are noworiginal thinking about the future amazing! these ideas involves periodically buying or selling assets business for many years, sometimes using another mind and fresh eyes Rebalancing have resonated with you, then let’s visit for a few moments and in can be helpful. grow together. We are here at Win Win Fire Teams, LLC to help you a c • Tax harvesting: Selling securities at a loss to offset maintain your original desired level of asset allocation. in any and all areas. Contact Keith R. Dorson at 480-890-0100 or Tax gain/loss harvesting is typically used to limit the recog Step 3: Investing kdorson@winwinfireteams.com. gains, which are normally taxed higher federal in • Tax harvesting: Selling securities at aat loss to offset a cap Take control of your life, create it, and not just manage it. Create an capital investing plan, put it into action, and invest in yourself. long-term gains.is typically used to limit the recogn Tax gain/losscapital harvesting Important Topics for Investing: • Asset allocation is an investment strategy that attempts to balance risk versus reward by adjusting the percentage of each asset in an investment portfolio according to the investor’s risk tolerance, goals and investment time frame. One suggested allocation maybe: 7.5% Gold, 7.5% Commodities, 30% Stocks, 15% Intermediate U.S. Bonds, 40% Long-Term U.S. Bonds. •D ollar-cost averaging is an investment strategy for reducing the impact of volatility on large purchases of financial assets such as equities. • Re-balance: The process of realigning the weightings of one’s portfolio of assets. Rebalancing involves periodically buying or selling assets in your portfolio to maintain your original desired level of asset allocation.

capital gains, which are normally taxed at higher federal inc Insurance • Americans should convert at least half of their retiremen long-term capital gains. – U.S. Treasury Department Resources, LLC

For Medicare Products • •Americans should convert at least half their retirement Rich Man's Roth (Life Insurance) is a of powerful tool that s – professional. U.S. Treasury Department

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Independent Broker professional. possible and being done daily by many in our amazing wor C 480-220-7233 InsurancebyPatty.com F 480-304-3450 dba AZ Senior Health We can create everything we want life by developin If you are now thinking about the in future – amazing! 3961 Chandler Blvd. then Ste III,let’s PMPIt’s 128not •for Phoenix, 85048 or and managing our financial wealth. aaquick, easy, ove resonated with you, visit fewAZ moments possible done daily by many in our world here atand Winbeing Win Fire Teams, LLC to help youamazing in any and al February/March 2015 — East Valley — Healthy Cells Magazine — Page 23

Dorson at 480-890-0100 or kdorson@winwinfireteams.com

exceptions to the rule

Medicare and Heart Disease Health Plans Can Save You Dollars By Patty Vieira, Independent Broker, Insurance Resources LLC

recently received a call from a potential client who realized he missed the annual enrollment period for changing his Medicare plan. He was horrified that he’d be married to his current plan for another year. I explained several options that were exceptions to the rule, and determined that since he had congestive heart failure, he’d have a special enrollment opportunity to change to a different plan. Congestive heart failure, along with several other heart conditions, will give you an opportunity to switch to a special needs plan outside of open enrollment. Much to his surprise, this special needs plan will literally save him thousands of dollars this year alone. Many people are not aware these Special Needs Medicare plans exist. They are designed to reduce the out-of-pocket expense for people with certain medical conditions like heart disease and diabetes. Companies providing these plans frequently offer reduced copayments and special enrollment periods. The insurance companies realize certain medical conditions will require more frequent doctor visits, medication, and monitoring to Page 24 — Healthy Cells Magazine — East Valley — February/March 2015

help keep you healthy. By reducing the out-of-pocket expense to manage your disease, you’re much more likely to visit your doctor regularly and in the long run, avoiding expensive hospital stays. This saves the insurance company money as well. This reduced cost allows you access to better care and helps keep symptoms and other conditions at bay. Many of these plans also come with gym memberships and transportation at no additional cost! Living with a heart condition or diabetes doesn’t have to break the bank. You can get help with your much needed care and save money too! Have questions about health insurance? Call me at 480-220-7233, by email pattyjvieira@gmail.com, or visit www.insurancebypatty.com. With 27 years of experience, I can simplify insurance quotes and policy term so you can understand them. Photo credit: Ridofranz/iStock

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fitness tips

The Top Three Benefits of High-Intensity Interval Training By Lori Kline, Personal Trainer, Orangetheory Fitness

here are many fitness myths and debates on what type of workout plan is best for your health and weight loss goals — but fear no more, because science doesn’t lie. High-intensity interval training, a workout that alternates between quick bursts of intense activity and periods of less-intense activity, is scientifically proven to be the most beneficial and effective way to burn calories and those stubborn (and hard to reach) fat cells. Arizona now has the 34th highest adult obesity rate in the nation, according to The State of Obesity: Better Policies for a Healthier America. Arizona's adult obesity rate is 26.8 percent, up from 20.3 percent in 2004 and from 10.6 percent in 1990. Highintensity interval training is one of the best ways to combat obesity. Here are the top three reasons why:

Efficiency High-intensity interval training boosts your heart rate quickly, burning more calories in less time, and is an easy workout to squeeze in during a busy schedule. Thirty minutes of interval training on the treadmill burns more calories than running on a treadmill at a solid pace for an hour. By speeding up your heart rate quickly during bursts of speed or a hill climb, your heart rate kicks up into your target heart rate zone more efficiently, resulting in Excess Post-Exercise Oxygen Consumption (EPOC), the science behind the fat burn. EPOC is achieved by spending 12–20 minutes in your target heart rate zone and continues to burn calories even after you have completed your workout. Healthier Heart By pushing yourself into your target heart rate zone, you are strengthening your heart and endurance. One study in the Journal of Physiology found that after only eight weeks of highintensity interval training workouts, individuals were able to bike twice as long as they were before the study, while maintaining the same pace.

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Lose Weight, Not Muscle Doing continuous cardio at the same pace actually results in muscle loss, but when combining high-intensity interval training with weight training, you are burning fat and gaining muscle mass. Orangetheory Fitness, understands the benefit of high-intensity interval training, which is why they base each of their one-hour classes on the science of EPOC and interval training. Orangetheory Fitness is a one-of-a-kind, group personal training workout broken into intervals of cardiovascular and strength training, where participants use a variety of equipment including treadmills, rowing machines, TRX Suspension Training and free weights to achieve the goal of spending 12 to 20 minutes in your target heart rate zone. Orangetheory Fitness has multiple East Valley locations including, Tempe, Ahwatukee, Chandler, Mesa, and Gilbert. To learn more about Orangetheory Fitness and the benefits of high-intensity interval training, please visit www.orangetheoryfitness.com. Photo courtesy of Orangetheory Fitness

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feature story

A Gateway to Quality Care Submitted by Banner Health

estled conveniently between Gilbert and Mesa, sits one of the Valley's health care jewels, Banner Gateway Medical Center. The hospital campus boasts all the clinical expertise and amenities of a leading-edge medical facility, including a nationally recognized weightloss and bariatric surgery center. Banner Gateway is also home to the Southwest's foremost oncology destination, Banner MD Anderson Cancer Center, the Arizona extension of The University of Texas MD Anderson Cancer Center. Banner Gateway's medical services include a wide array of clinical specialties to support this growing community's varied health care needs. From emergency care and maternity services to general surgery, orthopedic care, and everything in between, the experts at the Gilbert-based medical center are trained to deliver the best in clinical care by focusing on the whole person — mind, body, and spirit. But what sets this campus apart is its prowess in addressing the very unique needs of the individual, by using the latest clinical advancements to support, for example, those battling weight issues or at risk for breast cancer.

David Podkameni, MD, (center) performs bariatric surgery on a patient at Banner Gateway Medical Center. Healthy Cells Magazine — East Valley — June 2014

Building Health by Losing Weight The Weight Loss Center at Banner Gateway Medical Center is a recognized Center of Excellence by the American Society for Metabolic and Bariatric Surgery. The center incorporates multidisciplinary approaches to weight loss, addressing the needs of individuals with moderate weight issues as well as those who are morbidly obese. The programs offered through the hospital's Weight Loss Center include: • Jump Start, a 12-week, non-surgical program that integrates body composition with a medical analysis specific to the individual • A Non-Surgical Weight Loss Program for those with a high body mass index (BMI) but not at the level to qualify for metabolic surgery • A Bariatric Surgery Program, an approach requiring surgical intervention for those who have not been successful in losing weight through other non-invasive measures. Dr. David Podkameni, MD, is the medical director of the Bariatric Surgery program at Banner Gateway. Originally from Brazil, where he graduated medical school, Dr. Podkameni completed his internship at Mount Sinai Hospital in New York and his fellowship in Bariatric and Minimally Invasive Surgery at the Cleveland Clinic.

Dr. David Podkameni, MD, medical director of the Bariatric Surgery program at Banner Gateway Medical Center

Stephanie Byrum, MD, general surgeon specializing in breast surgery at Banner MD Anderson Cancer Center

"I was a pediatric surgeon when I was awarded a fellowship position with the Cleveland Clinic and was interested in increasing my knowledge and skills in laparoscopy," says Dr. Podkameni. "Little did I know I would fall in love with this specialty. Doing the surgery I love, and studying and understanding, on a deeper level, nutrition and metabolism really connected with me." Bariatric surgery, also known as metabolic surgery, is reserved for those who weigh 100 pounds more than their ideal body weight. These individuals have a BMI exceeding 40, or one over 35 with a health complication caused by obesity such as Type 2 diabetes, high blood pressure, or heart disease. Candidates will have attempted other weight loss programs, even those that are medically supervised, without success maintaining weight loss for a significant period of time. "My best advice to a prospective patient is to engage with a program that will follow you for at least five years and one that provides nutritional, psychological, and educational support," suggests Dr. Podkameni. "The program should offer not just one surgical option but several." A variety of surgical approaches are used at Banner Gateway depending on the individual patient's health condition. After surgery, these patients are typically able to forgo medications that were nec-

Banner Gateway Medical Center in Gilbert

essary prior to the procedure, such as those used to treat diabetes or high blood pressure. Patients who previously experienced sleep apnea will often find it has resolved. Most importantly, life expectancy and quality of life are often dramatically improved following bariatric surgery. "We can make a huge impact on someone's health by correcting a problem often misunderstood or not adequately addressed by the medical community," shares Dr. Podkameni. "Bariatric surgery is a specific and efficacious approach to addressing obesity and all of its related conditions by helping reset the metabolism, giving people the chance for a new start." The Center of Excellence designation means that patients who have undergone bariatric surgery at Banner Gateway have been able to lose 50 percent of excess body weight and maintain that loss for at least three years. The staff is trained to understand the health challenges of patients with obesity, to ensure complications are kept to a minimum, and any concerns are identified and addressed at the earliest possible stage. Banner Gateway offers an environment specially designed for bariatric candidates, including properly fitting hospital gowns, blood pressure cuffs sized correctly, and beds and bathrooms equipped to accommodate their needs. The program involves more than just surgery; experts in health, nutrition, and exercise provide guidance and planning to support the recovery and maintenance process for every patient.

Banner Gateway Medical Center • Family-centered maternity services • Weight loss program including bariatric surgery options and medical weight loss management • Dedicated cancer care unit • Emergency care • Inpatient and outpatient surgery including minimally invasive procedures, orthopedics and general surgery

The Gemini Trifecta By Cathy Peterson, CEO, Gemini Home Care

he word “Gemini” has many meanings for my family and me. My twin sister, our two older brothers, and I were all born under the astrological sign of Gemini, and is where we got the idea for the names of our three companies: Gemini Hospice, Gemini Home care, and Gemini Hospice Foundation. We are proud of all three companies and the distinct purposes they all serve in the community. Because my siblings and I have lived in the valley for 30 years, we have been able to “hand pick” most of our employees. Not only do we have other family members who work for us, including our mom who is the director of finance for our hospice, but we also have extended family, friends, and previous co-workers that we know, like, and trust working for us. We are very proud of our team and believe that you will truly experience something different and unique by choosing Gemini Hospice or Gemini Home Care to meet your needs or the needs of your loved ones.

Spectrum Thermography Before You Feel It, Thermal Imaging Can See It

Gemini Hospice The first company we started was Gemini Hospice. We have been providing care to patients in the community for a little over a year. Because we are family-owned and operated, I feel we bring a little something extra to our patients and their families. Our motto is “from our family to yours” and that is exactly how we treat our patients and their loved ones, as if they were a part of our family. As owners of the company, we personally visit our patients’ homes to check on their well-being as well as those caring for them. After being out in the community and talking with people, we have found that there are many misconceptions about hospice.

Better Outcomes From Early Diagnoses Banner MD Anderson Cancer Center, located on the Banner Gateway campus, is celebrated for its approach to treating cancer at every stage, and just as importantly, identifying ways to facilitate prevention and early detection. One of the many leading-edge programs offered by Banner MD Anderson is its Undiagnosed Breast Clinic. A primary goal of the clinic is to detect the presence of any potential cancer in its earliest possible stage to improve treatment outcomes. The experts at the Undiagnosed Breast Clinic understand the stress and anxiety caused by an abnormal mammogram screening or discovery of a breast lump through examination, and they mobilize quickly to provide a diagnosis within 24 to 48 hours. A patient visiting the Undiagnosed Breast Clinic starts her day consulting with a clinic physician, such as Dr. Shefali Birdi, MD, an internal medicine specialist. All necessary diagnostic testing is performed during that appointment, ranging from diagnostic mammogram and ultrasound to MRI and biopsy and everything in between. “Same-day testing offers a tremendous amount of peace of mind to our patients, and providing all of our services under one roof is very reassuring,” says Dr. Birdi. “I take the time to explain everything about the situation to the patient, talking to her about genetic counseling if appropriate — which we offer — and about the diagnostic procedures I’m recommending.”

Casey Carter Ruiz with Enrose Estates resident Ed Moerder

June 2014 — East Valley — Healthy Cells Magazine

Healthy Cells Magazine — East Valley — March 2014

Medicare and Open Enrollment Choosing the Right Plan

The Whole Person Approach to Weight Loss

Say Goodbye to Painful and Unsightly Varicose Veins

Misconceptions About Hospice • Hospice is only for the last few days of life. Hospice is for those who have been diagnosed with a terminal illness, and should the illness take its natural course, have 6 months or less to live. Of course, doctors who are writing the orders for hospice do not have a crystal ball and cannot predict exactly when someone will pass. Patients have been known to be on hospice well over 6 months. As long as they continue to show a decline in their health, hospice is appropriate. If they do not show a decline in health, they are “graduated” from hospice services and can return when their health declines again. • Hospice is a place. The hospice concept was put in place to provide care and comfort to those nearing end of life in their own home or wherever they may call home. There are places called in-patient units and skilled nursing facilities where some patients are placed because they need 24-hour care or symptom management for the last few days.

L to R: Corey Normoyle, Casey Carter Ruiz, Cathy Peterson, Cameron Normoyle • Hospice is only for those with cancer. In 1983, Medicare originally only approved hospice services for those with cancer. In 1994, this changed. A doctor can now write an order for hospice for those with dementia, Alzheimer’s, ALS, end stage renal disease, COPD, failure to thrive, and much more. • Hospice only provides care and comfort. Hospice is a Medicare part A benefit with no out-of-pocket cost for those 65 and older or for those who have been on disability for two or more years. Hospice services include, but are not limited to, the following: durable medical equipment, supplies, and medications related to the patient’s diagnosis; a social worker to help with funeral planning, aid, and attendance, applying for long term care, etc.; a chaplain who provides spiritual and bereavement services (note: bereavement services continue for 13 months after the patient’s death); and a nurse, CNA, and medical director who work with the family and the patient to provide a plan of care that best meets the needs of each patient. Hospice services also come with a volunteer and music therapist. Because of these misconceptions, we have made it our goal to get out into the community and educate people about this wonderful hospice benefit. We have “community educators” that work with the local senior centers, mobile home parks, group homes, assisted living facilities, doctor’s offices, chambers of commerce, Veteran’s groups and various other agencies to do “hospice 101 presentations,” blood pressure clinics, ice cream socials, and much more.

Wayne Ramm giving guitar lessons to Enrose Estates resident Marlowe Cliff March 2014 — East Valley — Healthy Cells Magazine

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