HLN January 2020

January 2020 • FREE

CELEBRATING

25 YEARS

hlntoledo.com

STILL INNOVATING Sustaining healthy resolutions | Fight off the flu Personal training perks | Look your best for the season Better breathing indoors | Cold protection for pets

It takes two to tango.

M E R C Y. C O M /O R T H O

Look your best for the season!

W

ould you not like to tighten works especially well for the tops and raise your sagging of hands covered with those “age neck and jowls? What about the spots.” Finally, Dr. Handler also sunken and depressed areas performs laser removal of unwantunder your eyes and hollow and ed blood vessels that grow on your sinking cheek areas? Since the face and enlarge with heat, stress, hands and neck are the most and the intake of alcohol. Again, Smoother, tighter, younger-looking skin on face, arms, and chest definitive of one’s age, you can pain and downtime are minimal fill in the depressions and rewith this laser. duce the prominent veins on the Anti-aging and cosmetic enNo surgery. top of your hands. Why not conhancements are not for any specific No injections. sider a painless and no-downgender. Male cosmetic enhanceNo downtime. time cosmetic procedure to rement and anti-aging procedures duce your aging, sun-damaged, have increased almost 300% in ADULT, arvey andLer, m.d., f.a.a.d. and sagging facial skin. Look as the past 5 years for sagging skin, PEDIATRIC, dipLomate and feLLow of tHe american Board of dermatoLogy young as you feel when gatherdarkening under the eyes with the ing with friends and family. “hollow” look, and brown spots. The & COSMETIC 5300 Harroun Rd., Suite 126 (in the Medical Office Building on the campus of Flower Hospital) Whenever aged and utilization of fillers, such as RestylDERMATOLOGY spotted sun-damaged skin is ane and its family of fillers, JuveHAIR & NAILS discussed, the term used is derm, Radiesse, etc., is excellent rejuvenation. Wait! What about for deep smile lines and the “sad “pre-juvenation”? Prevent and and tired look” as evidenced with months after only one treatment. reduce the signs of future aging and sun damage with a skin-care sagging at the corners of the mouth, hollow cheeks, and aging of The use of fillers, such as Restylane, Restylane Lyft, Juprogram designed for the Millennial and prior-tanning-booth generathe hands. And, of course, the use of Dysport/Botox to reduce vederm, Radiesse, and others, to “fill” deep smile lines and the tion. Be proactive before the lines and age spots appear. Speak with forehead “worry lines” is superb. marionette lines (the sad look) from the corners of the mouth prothe staff at Dr. Handler’s office to inquire about specials for cosmetic All of these cosmetic enhancements are performed entirely duces immediate results lasting 12-15 months! Don’t look tired or procedures and topical products to reduce the signs of aging and

by Dr. Handler. To view before-and-after photographs of patients sad when you are not! Since these products are combined with a fade and eliminate “age spots.” who have had these procedures performed by Dr. Handler, visit numbing agent, the pain is minimal. Now, Dr. Handler utilizes the Dr. Handler personally performs many anti-aging procedures that www.drharveyhandler.com. For more detailed information about injection of new fillers called “Restylane Silk” and “Restylane are “non-invasive” with minimal discomfort or downtime. You can minthe above-mentioned procedures or products, please call Dr. Refyne and Defyne.” These products markedly improve upper imize under-eye darkening and wrinkling, raise those droopy eyelids, Handler’s office at 419-885-3400. Also, remember to inquire and lower lip lines (lipstick lines). Restylane Silk also volumizes shrink pores, lift sagging jowl areas, and appear as youthful as you about special pricing available on many cosmetic procedures and your lips and restores their natural curve while looking attractive feel. Call Dr. Handler’s office for a personal evaluation with treatment products to diminish the signs of aging and obtain a more vibrant and natural. There is no downtime with these non-invasive proce- and youthful appearance of your skin. Look as young as you feel. recommendations designed specifically for your aging skin. dures. These products also improve the “tear trough” depression Remember, 80% of the signs of aging are due to prior sun expoHair loss in men and women and hollowness under your eyes and cause darkening to be sure and subsequent skin damage. All the brown spots (“age spots”), Are you losing hair from surgery, anesthesia, illnesses, pregmuch less obvious. broken blood vessels on the face, fine lines, and sagging skin are nancy, medications, stress, genetics, or “normal” hair loss secondDo you want to reduce fine lines, acne scars, and age spots caused almost entirely by sun! This is something young people ary to aging or low blood levels of nutrients? There are many caus(brown spots from sun exposure) and shrink pores? Then the should be aware of since we get 80% of our lifetime sun exposure by es of hair loss in men and women. Most are not simply due to age non-invasive Clear and Brilliant laser is for you. When the Clear or family history, and most are treatable. Now these problems of the time we are 18-20 years of age. and Brilliant laser is combined with Thermage CPT Deep Tip, What about the “worry lines” between your eyes, deep smile hair loss can be evaluated and there is hope for reducing your hair the results are ideal for patients who desire no downtime or pain lines, upper lip lines (lipstick runs uphill), and your sagging jowls and loss and stimulating new growth. Dr. Harvey Handler, board-certiand predictable results of lifting sagging skin and smoothing fine neck? These unfortunate changes caused by prior sun exposure and fied dermatologist of Sylvania, Ohio, has a medical treatment for lines. Dr. Handler is the only dermatologist in northwest Ohio per- decreasing hair loss and increasing growth in many patients! aging can be improved dramatically with pain-free, non-invasive cosforming this procedure. metic procedures performed entirely by Dr. Handler.

Pediatric skin disease diagnosis and treatment is one of Dr. Are you aware that Dr. Handler personally performs laser The NEW Thermage CPT Deep Tip procedure painlessly heats Handler’s special fields in general Dermatology. From birth onprocedures for removal of body hair anywhere hair grows? Yes, damaged collagen under your skin to tighten and lift sagging areas ward, Dr. Handler diagnoses and treats eczema, hemangiomas, this minimally painful laser destroys hairs around the chin, jawof the neck, jowls, upper arms, and abdomen. The NEW Thermage contact and allergic dermatitis, and general “lumps and bumps” line, upper lip, underarms, ears, nose, bikini line, etc. And this CPT Deep Tip procedure utilizes radiofrequency energy (not laser). that children and infants develop. What about “birth marks,” scalp laser is not just for women. Many men have this laser performed This procedure also encourages a natural repair process that results and body “ringworm,” body and head lice, scabies, psoriasis? to permanently remove chest and back hair as well as beard hair in further tightening, lifting, and younger looking skin. With only ONE If there is a lesion or spot on the skin, Dr. Handler is trained to that grows down onto the neck. treatment, results are seen before leaving the office. Continued properly examine, diagnose, and treat appropriately.

Dr. Handler also utilizes the latest in lasers for removal of tightening and lifting of sagging skin occurs over a 6-month time This time of year we prepare our home and property for the “age spots” (sun spots really) anywhere on the body. This laser period with results lasting 3-4 coming inclement weather known years! There is NO downtime and as winter. What about preparing t is appropriate for patients to understand why it is in their best 5. Has passed exams for board certification in dermatology.

NO pain. The NEW Thermage the largest organ of your body for medical interest to always seek the advice of a board-certified Be aware and cautious of medi-spas and cosmetic centers orCPT Deep Tip system has been winter—your skin! Dry, itchy skin, dermatologist for skin care. Why is seeking a board-certified ganized and maintained by individuals other than a board-certified utilized by Dr. Handler for many dermatologist the most beneficial route for solving skin disease dermatologist or even any medical doctors (not MD’s). Many of these eczema, psoriasis, and many other years with excellent results and skin abnormalities are caused or issues versus a general practitioner, nurse practitioner, physician’s individuals have no formal education or training in skin disease diagvery satisfied patients. aggravated by dry, cold weather assistant, or any other medical individual? I am providing the nosis, treatment, or cosmetic enhancement of skin defects.

For lines between the eyes and the dry heat in your home and following information for patients to understand the necessity How do you know whether he/she is a board-certified derma(worry lines), crow’s feet, and automobiles. Dr. Handler can imof seeing a board-certified dermatologist for the diagnosis and tologist? Look for F.A.A.D. (Fellow of the American Academy of the “sleepy and tired look with prove and eliminate these seasonal treatment of skin disease.

Dermatology), which is a formal designation from the American droopy eyelids,” the use of Botox afflictions.

Please be aware that a board-certified dermatologist has the Academy of Dermatology, following the dermatologist’s name.

To confirm this information, check the American Academy of or Dysport works well to improve following minimum education versus the above-mentioned quasi Also, everyone should have a “skin doctors”: Dermatology website at aad.org/findaderm. None of the above these areas. The results are diyearly full body exam to check for 1. Four years of college to earn a bachelor’s degree requirements are met by a nurse practitioner, certified nurse pracminished lines and a more “wide skin cancer, changing moles, and 2. Four years of medical school to become a medical doctor titioner, physician assistant, or any other medical doctor licensed awake” and less tired appearnew growths that develop on our (MD) or doctor of osteopathic medicine (DO) to practice medicine. Do your homework before trusting your skin ance. These products are also bodies. This comprehensive exam 3. One year of an internship disease diagnosis and treatment to anyone but a board-certified fantastic to reduce anxiety-inshould be conducted solely by a 4. 3-4 years in a dermatology residency program dermatologist. duced underarm sweating for 5-7 board-certified dermatologist. ❦

www.drharveyhandler.com

Reduce lines, fade sun spots clear + brilliant laser H

L. H

419.885.3400

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MISSION STATEMENT Healthy Living News offers the residents of northwest Ohio and southeast Michigan a monthly guide to news and information about healthy life styles, health care, sports and fitness, and other issues related to physical, mental and emotional quality of life. The publication promises to be an attractive, interesting and entertaining source of valuable information for all ages, especially those 35 to 50. Healthy Living News is locally owned, committed to quality, and dedicated to serving our great community.

Healthy Living News is published the first of each month. The opinions expressed by contributing writers do not necessarily reflect the opinions of the publisher. Distribution of this publication does not constitute an endorsement of any kind. While HLN makes every attempt to present accurate, timely information, the publication and its publisher and/ or advertisers will not be held responsible for misinformation, typographical errors, omissions, etc.

CONTACTS Business office:

To advertise: Healthy Living News, 130 Louisiana Avenue, Perrysburg, OH 43552. Phone: 419-874-4491 or email Chet Welch at chetw@ perrysburg.com. Ad reservation deadline is the 15th of the month preceding publication. HLN reserves the right to refuse advertising for any reason and does not accept advertising promoting the use of tobacco.

Editorial office:

Deadline for editorial submissions is the 10th of the month preceding publication. To contact the editor or send submissions, please email jeffreykurtz68@gmail.com.

Co-Publishers:

Adam Welch Chet Welch

January 2020 • Vol. 25, Issue 1

Your Monthly Guide to Healthy Living

ENRICHING YOUR LIFE

HEALTH & BEAUTY

8 Maintaining those New Year’s resolutions and Dave’s Races by Amanda Manthey

2 Look your best for the season

11 New Year’s resolutions by Erin Wiley, MA, LPCC 13 A Walk in the Park – How long does it take?

by LeMoyne Mercer 22 Providing sustenance for winter-weary birds 23 Not too early to ask: How does your garden grow?

28 How well do you know your home fire extinguisher?

31 Depression and loneliness—getting through the winter months 31 Health Crossword Puzzle 36 Spiritually Speaking – Prayer is not complicated!

by Sister Mary Thill

5 WellnessRx still offers integrative care as owner shifts focus to PRP and other select services 9 Understanding peripheral artery disease 17 Here’s how to breathe easy indoors despite winter allergens by Dennis Bova 19 Protect yourself and others this cold and flu season 20 New year, new healthy horizons by Tamara Willingham, L.Ac, Dipl. O.M., MSAOM 26 Can CBD alleviate tinnitus? by Shelly Horvat, AuD, CCC-A 27 Now entering the post-holiday “sweet spot” for cosmetic procedures

38 The keys to conflict resolution by Daniel J. Jachimiak

28 Nobody’s Perfect – How dry I am

by Sister Karen Zielinski, OSF

OUR COMMUNITY

30 Six good reasons to work out with a personal fitness trainer

6 Sunset rehab center poised to provide cutting-edge inpatient and outpatient services 12 Mercy Health tips for sustaining healthy resolutions into the new year and beyond 17 Clearing up the mystery of CBD with mBrace Naturals CBD Health and Wellness Center 18 Laurels hosts rehab reunion to celebrate clients’ successes

32 New Year’s resolution consistency with help from Alternative Medicine by Douglas A. Schwan, DC, Dip ac 33 Sound Advice from Northwest Ohio Hearing Clinic

by Randa Mansour-Shousher, AuD, CCC-A 34 Eating well – The best healthy eating plan for 2020

by Laurie Syring, RD/LD 37 You’re never too old for Super Slow Training

22 St. Luke’s Hospital to host Holistic Health Fair January 10, 11 25 Toledo Museum of Art to welcome legendary guitarist Marc Ribot February 6

/HLNToledo

@HLNToledo

35 Senior Living Guide

Editor: Jeff Kurtz Travel Editor: LeMoyne Mercer Sales: Brad Beebe,

419-874-4491, ext. 1026

Graphic Designer: Mary Ann Stearns Web Designer: Strategically Digital LLC Social Media Specialist: Kate Oatis Distribution:

Jim Welsh • Charlie Nolan Dominion Distribution Distributech–Toledo Copyright © 2020 Healthy Living News Reproduction in whole or part without written permission is prohibited. Healthy Living News is published for the purpose of disseminating health-related information for the well being of the general public and its subscribers. The information published in Healthy Living News is not intended to diagnose or prescribe.

Please consult your physician or health care professional before undertaking any form of medical treatment and/or adopting any exercise program or dietary guidelines.

Dear Readers, cially in the area of health and fitness. In Happy New Year and thank you for the pages of this jam-packed issue, you’ll picking up the January issue of Healthy find a wide variety of articles that will not Living News. only inspire you to achieve those health Throughout 2020, HLN will be resolutions, but also give you the tools celebrating an exciting to maintain them for the milestone—our 25th year long term. “Mercy Health of publication. We have our Tips for Sustaining Healthy loyal readers and regular Resolutions into the New advertisers to thank for this Year and Beyond” (p. 12), noteworthy achievement, “New Year’s Resolutions” and looking forward, we by new HLN contributor Adam and Chet Welch renew our pledge to conErin Wiley (p. 11), “Six Good Reasons to Work tinue providing the very best locally written health and wellness Out with a Personal Fitness Trainer” (p. 30), and “New Year, New Healthy news in 2020.

January is a month of resolutions and Horizons” by Tamara Willingham of reassessment, a time to re-examine the Tamara TCM Wellness Clinic (p. 20) are path we’re on and determine whether any just a sampling of the must-read articles course corrections might be in order, espe- in this issue that will help you find and

sustain your motivation to achieve better health this year.

Change is also in the air at WellnessRx, the long-established practice of Dr. Jay Nielsen (pictured on our cover). Dr. Nielsen will be scaling back his office hours and has welcomed nurse practitioner Michelle Sandwisch to the practice. He will continue to see new patients as well as provide innovative services such as Platelet Rich Plasma (PRP) treatments, testosterone replacement therapy, and urgent care. See page 5 for full details.

So, we hope you’ll join us in celebrating “25 in 2020,” and whenever you choose one of our advertisers’ products or services, be sure to let them know you “saw it in Healthy Living News.”

Adam and Chet Welch

4 January 2020 | Healthy Living News

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WellnessRx still offers integrative care as owner shifts focus to PRP and other select services

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hange is in the air at Wellness- of experience helping patients get to Rx—and that’s good news for the root of their chronic health conpatients. cerns. She will see patients at With WellnessRx WellnessRx as well as her exowner Jay Nielsen, MD, isting practice, MyTotalBody scaling back his office Functional Medicine Clinic, hours and concentrating in Ottawa Hills. However, on certain select services, Dr. Nielsen emphasizes that Michelle Sandwisch, he will continue to see new APRN, FNP-C, has joined patients for their initial visits, the practice and is takas well as several follow-up ing over management of visits, before turning them prescription renewals as over to Sandwisch for onwell as ongoing care for going care.

Jay Nielsen, MD conditions such as chronic Among the services Dr. fatigue and chronic pain.

Nielsen will continue to This seamless transition provide personally are ensures that WellnessRx Platelet Rich Plasma (PRP) patients will continue to treatments, testosterone receive the high-qualireplacement therapy, and ty integrative care and urgent care. His interest in timely provider access regenerative medicine such they’ve come to expect as PRP grew from the realization early in his career that from the practice.

Dr. Nielsen notes that information on orthopedic Sandwisch shares his treatments to repair joints Michelle Sandwisch, integrative approach to and ligaments was lacking APRN, FNP-C medicine and has six years from his training as a family

physician.

He explains, “When I got into practice, about 40 percent of my patients every day had orthopedic issues. So, I went out and tried to retrain myself only to find that no one seemed to know anything about managing orthopedic problems. They were just waiting to operate or send the patient to physical therapy. From there, I started studying with a chiropractor and physical therapists and learned how to manage joint problems instead of operating on them. I also became a member of the American Association of Orthopedic Medicine.

PRP was first presented to the world at the 2008 national meeting of the AAOM. I actually had PRP done on my rotator cuff that day, and it has been fine ever since.”

According to Dr. Nielsen, PRP involves taking 80 cc’s of the patient’s blood and spinning it in a centrifuge until it separates into its component layers, one of which is rich in growth factors. Just 6 cc’s of this growth-factor-rich substance is

then injected into the affected joint, tendon, or ligament to trigger healing.

Dr. Nielsen performs the injections using a fluoroscope, which allows direct vision of bone, spurs, spaces, and joints, and each injection is preceded by an injection with lidocaine to numb the skin and reduce pain.

Thus far, Dr. Nielsen has performed about 2,000 PRP treatments, and on average, 85 percent of patients experience improvement afterward.

It’s important to understand that the healing PRP triggers is not immediate, but an ongoing process. In fact, improvement has been shown to continue for up to 13 months after the one-time injection. Best results are typically seen in cases of moderate disease. “The time to have PRP performed is when you recognize that your joint hurts all the time but you aren’t yet a candidate for surgery.

However, delaying treatment beyond that point will yield poor results, so you don’t want to wait too long to n

WellnessRx - continued on p11

Specializing in Integrative Medicine ... Concentrating on new patients and complex care REGENERATIVE MEDICINE: PLATELET RICH PLASMA (PRP) / an injection treatment that repairs degenerative joints using your own healing growth factors.

The cost for a PRP treatment is $600.

TESTOSTERONE REPLACEMENT THERAPY / implanted testosterone pellets for patients with symptoms such as fatigue or loss of muscle mass.

URGENT CARE / our office has all the necessary equipment and supplies to provide urgent care in the office.

WellnessRx, Inc.

Jay Nielsen M.D.

Please contact us through our website:

wellnessrx.org

11201 Sandusky Street, Suite 202, Perrysburg, Ohio, 43551

Connect with our advertisers via our online issue at hlntoledo.com

Healthy Living News | January 2020 5

new days begin at sunset. sUnsEt hOUsE Assisted Living, Healthcare, Ashanti Hospice Toledo, Ohio

419.536.4645

sUnsEt ViLLaGE Assisted Living, Healthcare, Rehab, Memory Support, Ashanti Hospice Sylvania, Ohio

419.724.1200

Sunset rehab center poised to provide cutting-edge inpatient and outpatient services

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eople at all stages of life strive to maintain the highest possible level of function, mobility, and independence. When this goal is challenged due to injury, illness, surgery, or the normal wear and tear of aging, having a highly experienced, dedicated therapy team and cutting-edge rehab facility in your corner can make all the difference. That’s exactly what clients find when they choose the state-of-the-art rehab center on the campus of Sunset Village for their physical, occupational, and speech therapy needs.

Located on the north side of the campus and easily accessible from Sylvania Metamora Road and Allen Road, the rehab center offers services on both an inpatient and outpatient

range from several days to a month or more, but, overall, the focused therapy approach helps speed clients on their road to recovery.”

Outpatient rehab provides the same high-level physical, occupational, and speech therapy personnel and programs as inpatient rehab with the added benefit of being able to return home each day. Because outpatient rehab usually involves at-home exercises, the more work clients do at home, the more control they have over their own recovery—and the greater their potential for progressing quickly.

“Offering both inpatient and outpatient rehab can be very beneficial to clients, as it gives them the option to begin their recovery in the

basis, with a separate entrance provided for outpatient clients.

Gayle Young, Director of Marketing, Communication and Public Relations for Sunset Retirement Communities, explains that inpatient rehab is for recovering clients who are not ready to return home. In this form of rehab, individuals either remain in the hospital or transfer to a live-in rehabilitation facility where they receive around-the-clock care.

She states, “Inpatient rehab tends to be intensive, with daily physical, occupational, and speech therapy treatments intended to maximize recovery. Clients can concentrate on their recovery without worrying about daily responsibilities or the rigors of daily travel to and from therapy sessions. Inpatient rehab stays can

inpatient rehab program and then progress to the outpatient option in the same facility and under the care and guidance of the therapy team they’ve come to know and trust,” Young adds.

Sunset’s therapy team is poised to meet a wide variety of rehabilitation needs—ranging from orthopedic, neurological, cardiac, or cardiopulmonary issues to management of post-surgical pain and chronic diseases such as diabetes and congestive heart failure. The team also includes a therapist who is LSVT certified to work with those affected by Parkinson’s disease.

The center’s features and amenities include a 6,000-square-foot gym area with state-of-the-art equipment, a

FiELDstOnE ViLLas Independent Living Villa Homes Sylvania, Ohio

419.386.2686

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SunSet RetiRement CommunitieS w w w. s u n s e t - C o m m u n i t i e s . o r g 6 January 2020 | Healthy Living News

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Sunset - continued on p11

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Welcoming New Patients

Effective January 1, 2020, the following Toledo Clinic Cancer Center providers will no longer be seeing patients in Perrysburg.

419-479-5605 OPTION 2 David Brown, M.D.

Shaili Desai, M.D.

Timothy Kasunic, M.D.

Toledo: 4126 N. Holland-Sylvania Road, Suite 105 Maumee: 625 Gibbs Street

David Brown, M.D.

R.C. Phinney, M.D.

Rex Mowat, M.D.

Please refer to the back of this card for several of our additional Timothy Kasunic, M.D. Rex Mowat, M.D. locations available to conveniently serve you and your patients.

Shaili Desai, M.D.

M. Hammad Rashid, M.D.

Bradley Sachs, D.O.

Charu Trivedi, M.D.

Bowling Green: 960 West Wooster, Suite 111

Laboratory and Infusion 419-479-5605 OPTION 2 Services Available

Monroe: 800 Stewart Road, Suite B

Toledo: 4126 N. Holland-Sylvania Road, Suite 105 Maumee: 625 Gibbs Street

R.C. Phinney, M.D.

Bowling Green: 960 West Wooster, Suite 111

M. Hammad Rashid, M.D.

Bradley Sachs, D.O.

Monroe: 800 Stewart Road, Suite B

Charu Trivedi, M.D.

Wauseon: 725Toledo S. Shoop Effective February 1, 2020, these ClinicAvenue Cancer Center providers Napoleon: 1600 E.seeing Riverview Avenue, Suite 102 will no longer be patients in Perrysburg.

Please visit us at one of our convenient locations.

Wauseon: 725 S. Shoop Avenue

Napoleon: 419-479-5605 1600 E. Riverview Avenue, Suite 102 Toledo: 4126 N. Holland-Sylvania Road, Suite 105 Maumee: 625 Gibbs Street Bowling Green: 960 West Wooster, Suite 111 Monroe: 800 Stewart Road, Suite B Wauseon: 725 S. Shoop Avenue Napoleon: 1600 E. Riverview Avenue, Suite 102

Laboratory and Infusion Services Available Connect with our advertisers via our online issue at hlntoledo.com

ToledoClinicCancerCenters.com Healthy Living News | January 2020 7

Maintaining those New Year’s resolutions

by Amanda Manthey

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ne month almost down and eleven more to go! Is keeping that New Year’s resolution harder than you thought? If your resolution entailed improving your general health by exercising and you already feel you are on the downhill stretch, follow these easy uplifting tips.

Most of us lose interest in a daily workout because it is too boring, too long, or we are short on time. We all battle the workout blues at one time or another. First, reevaluate your New Year ’s resolution so it is attainable and fits your personal fitness expectation.

Develop three levels of workout routines to maximize your goals, and create an organizational hierarchy based on your abilities. The three levels will be labeled minimal workout, moderate workout, and exceptional workout.

The key ingredient is to listen to your body and do only what you are

8

capable of doing. On the days when your body feels energized and more time is available, your workout can be more intense and longer. On the days when your body is sore and time is limited, your workout can be less intense and shorter.

Rather than saying, “I’ll do it tomorrow,” reduce the workout and use your three-level workout routines as a quick guide. Remember, you do not want to start over. Reducing your workout instead of skipping a workout maintains consistency and continues to build stamina.

Here are a few ideas when time is limited and some form of exercise is better than no exercise: • Reduce your cardio minutes if time is limited, or reduce your resistance or speed if lacking motivation, whether it is on a machine at the gym or running outside.

• When strength training, choose machines or strengthening exercises that will target two or more muscle groups. This may

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Sign up at www.davesrunning.com/training Here’s what you get: • A comprehensive training plan geared towards helping you reach your goals • Cool training gear!

• Group training opportunities throughout the 16-week program (indoor, and out) • Coupons for shoes and gear at Dave’s Running Shop • Discounts to featured Dave’s races during the training program • Access to Medical and Physical Therapy professionals to keep you healthy, happy, and running!

Bring in this coupon and get • Social events to meet other runners • Weekly training emails explaining each week’s workouts as well as useful running and training tips

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entail combining two or more exercises into one exercise.

This can be more efficient and less time-consuming if done correctly.

Consistency is the key to a successful New Year ’s resolution. If the workout blues are approaching, reevaluate your situation and make adjustments to your workout routine.

You might need to alter your longor short-term goals so that they are

attainable fitness goals. Remember, don’t give up and keep a consistent workout lifestyle even if it is minimal.

It will leave you feeling great each and every day and one step closer towards accomplishing your New Year’s resolution.

Amanda Manthey is a former collegiate runner for Eastern Michigan University.

She writes about running and fitness for Dave’s Performance Footgear. ❦

Don’t miss Dave’s races!

Runners, get ready to “take your mark” in these exciting community events sponsored by Dave’s Performance Footgear. For more information on any event, including any applicable fees, please visit davesrunning.com.

Tow Path Time Trial (mountain bike race) Wednesday, January 1, 2020, 12:00 p.m. at 13801 S. River Rd., Grand Rapids, Ohio.

We will be starting at Providence Metropark in Grand Rapids on the Towpath, with an 8.6-mile out-and-back race to the turnaround near Bend View. Come early to be seeded (riders leaving every minute) and enjoy coffee and hot chocolate. We will have men’s and women’s divisions as well as Fat Bike/MT Bike and Cyclocross divisions. Fabulous prizes as always and lots of fun!

Dave’s MIT – Spring ‘20 Monday, January 6 to Sunday, April 26, 2020. Dave’s marathon Training Group gives you the benefit of personal coaching through a training plan designed to enable you to achieve your goal. The Marathon and half-marathon program will begin the first week of January.

The Mercy Health Glass City Marathon will be the focus of all the programs offered. Each program will have different pace groups to meet your needs and assigned coaches for each group. Come out and join hundreds of other runners just like you. Visit davesrunning.com for full details.

Dave’s Winter Warriors Training Monday, January 6 through Sunday, March 1, 2020 at 5700 Monroe St. in Sylvania. Are you looking for something different to kick off 2020 with a “new year, new you” resolution? Dave’s Running Shop is offering a low-intensity, 8-week winter running and/or walking conditioning program. It is designed to keep you moving through the winter months and prepare you for the upcoming spring racing season. Visit davesrunning.com for full details.

Dave’s 10-Miler & Yeti 5K Sunday, January 19, 2020 at 1101 Panther Pride Dr. in Delta, Ohio.

10-Miler Early Start at 1:30 p.m., 10-Miler at 2:00 p.m., and Yeti 5K at 2:05 p.m. Dave’s 10-Miler was started in 1974 by Dave himself and has happened every year regardless of the unpredictable weather. At the race, we have seen highs of 65 degrees to blizzard conditions and ice on the road, so be sure to dress for the weather. The course starts at Delta Middle School and loops through the beautiful countryside of Delta, Ohio. After the race, stay and enjoy some hot soup, fresh Pita Pit sandwiches, and the shower facilities.

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Understanding peripheral artery disease

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ur bodies need oxygen-rich blood there is no blockage in their neck,” to flow through our arteries, he says. but when fatty plaque builds up in Risk factors for PAD and other the walls of the arteries, it reduces atherosclerotic diseases include high how much blood can travel through blood pressure, diabetes, high cholesthat artery. This condition, called terol levels, and smoking. “Genetics atherosclerosis, can happen in many can play a role as well, which is why areas of the body, but when it affects some people develop the condition at the peripheral parts of your body, a younger age while others develop such as the arms and legs, it’s called it when they’re older. Also, the more peripheral artery disease, or PAD. risk factors you have, the faster the People with PAD often experience progression and the greater the sepain when walking, or even pain at verity of the disease,” Dr. Hariri says. rest if the narrowing of the artery is The good news is, there are several so much that blood flow to the legs simple, non-invasive screening tests is severely reduced or completely that doctors can use to identify PAD in patients. One of these is blocked.

Dr. Nizar Hariri, vasduplex ultrasound, which cular surgeon with Prois used to measure blood Medica Physicians Jobst flow in the arteries and Vascular, explains, “The determine the percentage typical symptom in paof narrowing. Another is tients with PAD is that the ankle-brachial index, they walk a certain disor ABI, test, which comtance, for example a half pares the blood pressure block, and have to stop in a patient’s ankle with because their legs hurt so the blood pressure in his badly. While at rest, the leg or her arm. If the blood Dr. Nizar Hariri pain diminishes because pressure is significantly the muscles have stopped exerting lower in the ankle compared the and don’t require as much oxygen. arm, there is likely a blockage in Then they start walking again only the legs. “CAT scan with contrast to have the pain return after covering is also an option, but this approach the same distance. This muscle pain involves radiation and the contrast due to reduced blood flow is called dye can be harmful to the kidneys, so we always start with ultrasound,” claudication.”

Other symptoms that may arise in Dr. Hariri adds. people with PAD include a sensation According to Dr. Hariri, if a blockage of coldness in the legs and wounds is discovered, there are two options (e.g. on the heels of the feet) that for treatment. “The first is to perform are reluctant to heal. In either case, an angiogram, which involves guidthe same mechanism that causes ing a catheter to the blockage and claudication is at work—inadequate opening the artery with a balloon blood flow to the extremities. or stent—much the same as a heart Dr. Hariri emphasizes that the same catheterization, only to the lower pathology responsible for PAD can extremities. The second is an open also cause strokes or mini-strokes if surgical procedure in which we eiplaques in the carotid arteries—the ther enter the affected artery and main arteries in the neck that supply clean out the blockage or perform blood to the brain—either rupture a bypass,” he says. or cause narrowing. “When this disOf course, preventing PAD in the ease develops in the neck, it’s much first place is far preferable to treating more serious than in the extremities the condition after it has already because stroke can be catastrophic. developed. That means eliminating In fact, it’s one of the major causes or managing the various risk factors. of death and disability in the US. One of the best things people can do Unfortunately, atherosclerosis in the to prevent PAD is to avoid or quit neck doesn’t give any warning signs smoking. In addition, it’s important until a stroke occurs. So, if patients to maintain a healthy blood pressure have vascular disease, we always and cholesterol level, control diabetes check their carotids to make sure n PAD - continued on p36 Connect with our advertisers via our online issue at hlntoledo.com

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WellnessRx - continued from p5

seek treatment. Also, not all patients are candidates for PRP. I would say about one-third of the people who come to me for PRP are never actually injected. Instead I might try glucosamine, peptides, 1222 shark liver oil, or other treatments first. If they come back the next month and say they’re still getting better every week, there’s no reason to do PRP,” Dr. Nielsen explains.

The PRP program at WellnessRx was designed with affordability in mind. Whereas most PRP providers charge $1,400 to $2,000 for a single treatment, Dr. Nielsen charges just $600 for a single draw. If more than one joint requires treatment, for example both knees or one knee and a shoulder, the cost for additional draws isn’t significantly higher—just $800 for two draws in the same session or $1,000 for three draws.

Testosterone replacement is another service Dr. Nielsen will continue to provide for patients with symptoms such as fatigue or loss of muscle mass, and the product he uses for this purpose is on the leading edge.

“I use special testosterone pellets that are created by placing the hormone in a diamond-making machine, so they’re hard as a rock. I’ve specialized in male hormone replacement for 43 years, and this is the biggest treatment breakthrough in that field in history,” he says.

The testosterone pellets are implanted in the fat layer of the lower back, just above the seam of the patient’s back pocket, and this very

simple process takes only about three minutes. Dr. Nielsen notes that compared to the “roller-coaster” dosing effect of other forms of testosterone supplementation, such as shots, gels, or lozenges, the pellets provide very smooth, linear dosing that lasts up to six months.

In addition, Dr. Nielsen will continue to make himself available to patients who come to him for urgent care, for example when they have a viral illness such as the flu after hours. “I live very close to the office, so patients can contact me through our website, which is set up to send a text to my phone, and I’ll try to get back to them immediately and meet them at the office. We have all the necessary equipment and supplies to provide urgent care in the office, including a fluoroscope to check for fractures and everything we need to repair a laceration. Also, Pathology Laboratories is right downstairs from our office, so patients can go there if they need any bloodwork or other lab services,” he says.

Perhaps most important, Dr. Nielsen—now with the help of Sandwisch—will continue to fulfill the role of medical investigator for patients, working to get to the root of their complex, often chronic complaints and finding innovative solutions that can bring long-awaited relief.

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Sunset - continued from p6 SwimEx therapy pool, a mobility courtyard, a life skills apartment to help clients transition back home smoothly, and private treatment rooms. The mobility courtyard includes varying grades of surface, allowing clients to test their gait on the different surfaces they’ll need to navigate on a dayto-day basis. This area also includes a non-operating car to assist clients with transfer skills in and out of a vehicle.

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“Our physical, occupational, and speech therapists are highly skilled and patient-focused, and their primary goal is ensuring every client who trusts us to help them on their rehab journey regains the highest possible degree of function, independence, and overall quality of life,” she says.

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New Year’s resolutions your goal, hold some of your hardearned bucks as ransom, and then This year I will lose those last 15 give away your money to a friend, pounds!” “I promise to be a better enemy, charity, or “anti-charity” (a spouse and parent!” “2020 is the year charity whose mission you disagree I am finally going to get organized!” with) if you miss the mark by your Are you someone who sets New deadline in order to help you have Year’s resolutions? Researchers say something important at stake if you at least 50 percent of those who set don’t reach your goal.

Another problem with humans resolutions at the beginning of the year will fail before February is even and change is that we tend to shoot for too much change too over. Even more sobering, quickly. (“I’m going to eat some research suggests that only healthy foods and only 8 percent of people get to the gym five times are still going strong with a week for no less than their resolutions by March. two hours per workout!”)

What is it that makes resThe problem with those olutions so hard to stick kinds of extreme goals is to? And what can we do that we can fail too easily to increase our chances because the bar is set so for successfully reaching high. With failure comes our goals and achieving self-improvement?

Erin Wiley, MA, LPCC the feeling of defeat, which often leads to people giving The answer lies in the up completely—sometimes even conroots of human behavior: undervincing themselves that the results standing the real reason why people change. Real-life change happens of the change wouldn’t have been when the pain of staying the same that great in the first place.

The answer to overly ambitious is worse than the pain of change. In goal setting is to break down your a word: consequences. Painful, negative consequences push us toward end goal into smaller, more managechange. Let’s look at this example: able pieces. If you want to become “If I don’t lose 50 pounds in the next a healthier eater, perhaps resolve to two months, my doctor says I will eat a healthy breakfast every day have to start injecting myself daily until it becomes a lifestyle change. with insulin and may lose my leg.” Then you can work on lunch and Dramatic, yes, but doesn’t that sound dinner. Or aim for two 20-minute like a real reason to change? Another workouts per week, and once that example, this from my work with is a consistent part of your routine, people struggling with addiction: “If add another day or lengthen your I get caught using drugs one more time at the gym. The idea that it time, I will lose my children to the takes 30 days to create a habit has recently been proven false; more foster-care system forever.”

The problem for so many of us recent research suggests it actually is that if we don’t lose weight, or takes over 60 days. Remember what become a better spouse or get or- we learned from the tortoise: “Slow ganized, nothing happens. There is and steady wins the race!”

So, if you want to make a change no negative consequence for failure, this year, try these simple ideas. only staying the same (which usuRecognizing (or creating) negative ally feels quite comfortable!). One clever idea to help you stick to your consequences for not achieving our goal involves the potential loss of goals, and breaking goals down something of value to you. If you into more achievable pieces might have people close to you at work be just what we need to keep our or in your family who also want to resolutions all the way to December achieve a specific goal, you could 31, 2020!

I’m ready to head to the gym! participate in a money pool. If you Who’s with me!? achieve your goal by the year ’s end, you get your money back. If you don’t, you lose your money to Erin Wiley is a therapist and be split evenly between the group the owner of The Willow Center, members. There is even a website Willow-Center.com, Erin-Wiley.com. (stickK.com) that will help you set ❦

by Erin Wiley, MA, LPCC

“

Healthy Living News | January 2020 11

Mercy Health tips for sustaining healthy resolutions into the new year and beyond

I

t’s a cycle that begins anew very he says. “For example, if someone New Year ’s Eve: You resolve to who never exercises resolves to go adopt a healthier lifestyle, hit the to the gym seven days a week, the ground running for a time, see some odds are pretty slim that he or she promising results, but then gradually will stick with it for the long term.” lose motivation and lapse back into Dr. Fourman emphasizes that it’s unhealthy habits. Before you know not necessarily a bad thing to want to it, you’re back to square one with make drastic changes to one’s health your health and fitness goals. Why habits, such as losing a significant does this self-defeating cycle play out amount of weight or considerably again and again for so many people? increasing one’s exercise According to Matthew commitment. However, Fourman, MD, Director “swinging for the fences” of Surgical and Medical right off the bat sets peoWeight Loss for Mercy ple up for failure, which Health – Weight Manageleads to frustration and ment Solutions, there are backsliding. “I’d rather some very common pitfalls set folks up for success by that prevent people from encouraging them to set either following through modest, attainable goals on their fitness resolutions and build on them increor maintaining the results.

Matthew Fourman, MD mentally. Remember, you “A lot of times, the problem may want to get from point with health resolutions is A to point C, but you still have to go people either make them too broad or through point B first,” he says. they try to ‘shoot for the stars’ right Setting attainable goals and tackout of the gate, which makes their ling them one at a time is also the goals unattainable or unsustainable,” best approach for people who have

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multiple health goals, for example one for ages seven to 12 and another those who want to exercise more as for ages 12 to 16. Why is it important well as adopt better eating habits. to start attacking the problem of What can they do to get started obesity so early? Bariatric surgeon without defaulting to fad dieting and Gregory Johnston, DO, of Mercy going all-in with seven-day-a-week Health – Weight Management Soluworkouts? “In this type of situation, tions explains what’s at stake: “If a I challenge people to start by mak- child reaches age 16 or 17 with a body ing one nutritional change, such as mass index, or BMI, in the 40s, he or eliminating all liquid calories. It’s she has only a five-percent chance of amazing how many calories you can ever getting back to a normal BMI.” cut by eliminating sodas, Another non-surgiflavored coffee drinks, and cal weight-loss option is even fruit juices, which the HMR Meal Replaceare chock full of sugar. For ment Program, offering exercise, perhaps start with high-protein, low-carbojust three trips to the gym hydrate, low-calorie meal per week, even if just for replacements that help a half hour. Also, when take the guesswork out it comes to introducing of healthy eating. “The exercise, it’s not about distinction between this what you do initially. It’s Gregory Johnston, DO meal-replacement program about making exercise part and similar programs out of your weekly routine. Once you there is the coaching element. Parestablish the habit, we can tweak ticipants can come in and meet with what you’re doing from there,” Dr. a coach and our staff for motivation and accountability,” Dr. Johnston says.

Fourman states.

With respect to sustaining healthier For those not interested in, or unhabits for the long term, Dr. Fourman able to afford, a program like HMR, advises people to make an honest as- Mercy Health also offers the Group sessment of their life situation—family Lifestyle Balance Program, which commitments, work responsibilities, includes education and counseling etc.—to determine where and when on diet and nutrition with no requirethey can realistically fit exercise or ment to purchase meal replacements. other healthy habits into their already In cases where diet and exercise busy lives. “And when it comes to aren’t working, bariatric surgery sustaining weight loss, we have to may be a good alternative. In fact, recognize that being overweight or according to Dr. Johnston, if you comobese is a very complex problem pare outcomes, bariatric surgery has that can’t always be fixed by calo- significantly better long-term results ries alone. Many people need other than has been seen with simple diet forms of support in addition to diet and exercise, including the currently and exercise. That’s why a practice popular Keto and Paleo diets. like ours is so beneficial. We have To be a candidate for bariatric two dietitians on our team, and we surgery, patients typically must have offer a wide range of surgical options a BMI of 40 or higher, or a BMI of and non-surgical programs to help 35 or higher along with at least one people lose weight and keep it off obesity-related comorbidity such as for life. Also, because successful and diabetes, sleep apnea, high blood permanent weight loss often requires pressure, high cholesterol, metabolic accountability, we offer weekly group syndrome, or osteoarthritis. meetings that can help participants Dr. Johnston states that the two hold onto their results long term,” bariatric procedures most commonly he adds. performed at Mercy Health – Weight Among the non-surgical programs Management Solutions are sleeve available at Mercy Health – Weight gastrectomy and gastric bypass. With Management Solutions is the Junior sleeve gastrectomy, the surgeon reand Adolescent Program, which is moves 70 to 80 percent of the stomach designed for younger people who and creates a smaller, tube-shaped are struggling with excess weight. n Mercy - continued on p20 This program consists of two groups, We love feedback. Like us on Facebook. Follow us on Twitter.

Visit Denali National Park to marvel at the biggest mountain in North America. See Matanuska and a few more glaciers, preferably at least one that is calving into the sea. Take a day cruise to view whales, orcas, sea lions and seals, sea otters, and other marine wildlife. See so many eagles it

A WALK IN THE PARK Lake Louise, just west of Banff, is a must-stop in the Canadian Rockies.

Jealously guarding his fish, this eagle seems to be saying, “Go catch your own halibut.”

Why would we object to spending five days in the Tetons on our way to Alaska?

How long does it take?

by LeMoyne Mercer

S

hirley and I with a half dozen friends were having dinner and listening to the music of the Kurtz Brothers at Sandy Ridge Vineyards in Norwalk. Both the meal and the music were excellent. Our friends were curious about our travel plans.

(Or said they were just to be polite.)

When we confessed a desire to see Alaska yet again, it generated some curiosity about how long it takes to drive “all that way.”

Though we have done it twice before, the short answer is there is no way to tell how long it might take us. The question implies a destination reachable in a straight shot.

You can say it takes about an hour to get from Toledo to Detroit or two hours to Cleveland. Most of us are accustomed to established departure and arrival times so we can grasp the magnitude of the undertaking. The question also implies that driving all that way must be rather daunting.

From our point of view, what it really means is that we get to spend all summer doing it. Please don’t throw us in that briar patch!

Though we are always eager to get started, we may be in no particular hurry once underway. It is helpful to think of RVing the way you would a Caribbean cruise: you are buying the experience not just the destination.

You don’t need Carnival to get to Aruba, Barbados, or Cartegena. You

could fly there in a matter of hours, but that’s not the point of a cruise.

In the same way, you could fly to Alaska or take a ferry or cruise ship up the Inside Passage and connect with a tour bus or train. If you chose to drive directly to Alaska from Toledo, Google Maps says it is about 3,500 miles and will take you 57 hours.

You might want to pack a couple sandwiches and some bottled water.

On our first trip, it took 15 days just to get to Mile 0, the beginning of the Alaska Highway at Dawson Creek, British Columbia. On our second trip, it took 22 days. We spent that time in the Tetons and Yellowstone before continuing up through Montana to

There are impressive waterfalls all along the Icefields Parkway. and Jasper is absolutely magnificent.

The Parkway is only about 150 miles long, but we stop often to gawk at spectacular glaciers and alpine lakes and incredible waterfalls. Wildlife up the wazoo! Things just keep getting better and better the farther north you go. Theoretically, you could drive it in less than three hours. But why would you?

Then from Dawson Creek, it is only another 1,400 miles on the Highway to its terminus at Delta Junction where the whole of Alaska beckons.

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is no longer a big deal to have them perch right over the campsite. Watch some salmon swimming upstream.

Talk a grizzly bear into posing for selfies. Dodge a few moose, caribou, bison, bighorns, and Stone sheep on the highways.

Stone sheep come down to lick salt on the Alaska Highway. Lambs stick close to mamas until big enough to cross the street on their own.

In late May, it was still winter in Yellowstone when we laid over for a week on our way to Alaska.

Kootenay, Yoho, Banff, and Jasper National Parks in Canada. This is not the most direct route, but we think the Icefields Parkway between Banff

This grizzly was too snooty to pose for selfies with mere tourists.

You really should take a cruise to see whales doing back flips just as in the insurance commercials.

Then, on the way home, we came down through British Columbia and took Highway 101 along the stunning n

A Walk in the Park - continued on p14

Healthy Living News | January 2020 13

A Walk in the Park - continued from p13 coast of Washington, Oregon, and Northern California before turning east. What the heck, we were in the neighborhood anyway. Speaking of which, the way we come home is usually just as convoluted and indirect as the way out. So, how long does all that take? How much time ya got?

Here’s a 100%, total coincidence. As I was writing this column, I received an email offering a 61-day guided RV tour to Alaska. This could be an option for RVers who prefer to have someone else do all the research and planning so they don’t risk missing anything on the “ya gotta see” list.

Reviews by past participants say they appreciated the friends they made traveling with a caravan of RVers and that they didn’t have to worry about which route to take or where to spend each night. The tour leaves from the northwest corner of Washington and covers 5,165 miles roundtrip. The price is only $7,695 for one or $8,995 for two.

Those of you who know me as a parsimonious old curmudgeon are undoubtedly grinning at that reference to only $8,995. My valuable insight is included for free in the price you paid for Healthy Living

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14 January 2020 | Healthy Living News

News, so here it is.

Anyone leaving from NW Washington need not worry about which route to take because there really are not many options. See your atlas for highways in British Columbia and the Yukon. I bet you could figure out a route in way less than 60 seconds.

The same holds true for Alaska itself.

Though it is our largest state, we have already been everywhere the paved roads go. There is a lot to see but not many ways to go about seeing it because most is still unpaved wilderness. Thus, we have been everywhere on the tour itinerary and we did it without a tour guide except for The Milepost. This 750page publication, updated annually, describes literally everything you will want to see along the Alaska Highway as well as all the highways connecting to it. The Milepost also includes detailed descriptions of all the campgrounds so even those of the meanest comprehension might be able to choose where to stay.

So, in our opinion, there is no need to spend $8,995 to determine your route, what to see, and where to stay.

But that’s us. We have friends who travel extensively and always take guided tours whether it is to the Caribbean, Europe, or the Far East. They find it relieves the stress associated

with planning. More importantly, it relieves them of the need to negotiate with each other every single day about what they want to do. They are quite content to have someone else settle the issue. It works for them and for the millions of other travelers who choose guided tours.

We, on the other hand, value the freedom to add or delete things from our itinerary based on a momentary whim. Back in our backpacking days, Shirley’s father asked that immortal question, “What do you do, just wander around in the woods all day?”

Well, yes, I suppose you could look at it that way. I mention this because we have at least one friend who, after all these years, still insists that we just make it up as we go along. Not so. We may change our route, but it is never just random, blind wandering around in the woods all day. Before we leave on any excursion, I have invested considerable time choosing the most desirable route. For us. There is a lot to see in the US and Canada before you even get to Mile 0 of the Highway. So we seldom take the shortest or most direct route. Our first Alaska trip put 11,820 miles on the odometer. The second, 12,120.

No amount of planning, though, can account for all the variables.

On that second trip, we detoured a couple hundred miles because wildfires had blocked our primary homeward route through northern British Columbia. Weather is another significant consideration. Most of the time we deal with meteorological unpleasantness simply by moving on. Last October, for example, we planned to visit Savannah via Colonial Williamsburg, the Outer Banks, and Charleston. We were hoping for four or five days near Nags Head, but the sky turned black and the wind, like the bully in old Charles Atlas advertising, kept kicking sand in our faces. The forecast was not encouraging, so, after only one night, we continued to Charleston then Beaufort and Savannah.

In the winter, like many geezers, we are eager to leave gray, dreary Northern Ohio for someplace warm and sunny. But even Southern Arizona can have disappointing weather.

Last year it snowed in Tucson, for crying out loud! The only place in the country that is reliably warm in early January is the very tip of Florida.

As we pull out of the driveway right after Christmas, Shirley is making one last check to see if there is ice at Jellico Pass and to help determine whether we will be headed all the way to the end of I-75 or making detours

and layovers along the way. How are things looking for Pensacola, St. Augustine, or Alexander Springs near Ocala where we might spend several days or a week before continuing to the Everglades? Notice that options are built right into the plan.

Our first objective, whether we are headed to Florida, Arizona, or both, is to get as far south as quickly as possible. This generally turns out to be Chattanooga or Atlanta or Birmingham. We expect it to be a little cool on the first night out, but the RV furnace takes care of that.

Besides, we count on it being quite nice (compared to Toledo anyway) by noon of the second day.

We had neighbors who drove to their condo in Punta Gorda in far less

Our favorite campsite at Organ Pipe Cactus National Monument has unobstructed views of sunrises and sunsets. time than you would think possible.

They could have flown, of course, but Martha insisted on taking all her house plants with them. They illustrate the point that how long it takes often depends on your motivation and the emotional bond you have forged with your potted ferns.

In recent years, our ultimate destination is probably Arizona. Even so, like this year, we may head to the Everglades for two or three weeks before following the Gulf Coast around to spend another week or so on Padre Island. At Padre, Shirley checks the long-range forecast for San Antonio, Big Bend, Cave Creek Canyon, Tucson, and finally Organ Pipe Cactus National Monument, right on the border with Mexico.

So, how long does that take?

Going to Organ Pipe by way of the Everglades is more than 8,000 miles.

Google Maps says the direct route from Toledo is a little over 2,000 miles with a driving time of 30 hours. But the direct route goes right through

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options, but we had to hopscotch around the campground every few days. Just picking a site and staying in it for the duration became nigh unto impossible.

The definition of “for the duration” has changed as well. When dealing directly with rangers at Everglades or Organ Pipe, we could stay as long as we wanted regardless of the official limitations. They knew we weren’t going to cause them any grief. (Well, Shirley wouldn’t, so they made allowances for me.) And it was better for them to get $10 a night from us The beach at Fort Pickens, offshore from Pensacola, is ultra-fine, powder sugar sand.

Blizzard Central. If you absolutely have to drive to Arizona in a hurry, you might just swallow a bottle of NoDoz, cross your fingers, and go like crazy.

If your objective is to have a good time, you would probably find the southern route via I-10 through Baton Rouge or New Orleans, Houston, and San Antonio far more agreeable than I-40 through Amarillo way up in the Panhandle.

Ah, but there is another fly in the ointment. Though I avoid commitments because they ruin travel flexibility, the huge increase in the number of visitors has caused more national parks to require campground reservations. This obviously makes sense in famous places like Yellowstone or Yosemite, but these days you may need them even in parks you never heard of. For example, in 2013 on our way from the Everglades to Arizona, we stayed four nights at Fort Pickens in Gulf Islands National Seashore near Pensacola and returned there for another week on our way home.

Just pulled in, picked a campsite, and registered. Won’t be doing that this year. The campground has been booked up since I started planning back in September.

At Organ Pipe, unlike Fort Pickens, the campground has never filled since 1937 when the park was established. So far, that is. A significant percentage of RVers stay there just a night or two on their way to the resort town of Puerto Penasco on the Sea of Cortez. Even so, in all its bureaucratic wisdom, last year the National Park Service decided that requiring reservations sounded like a great idea. A ranger came to tell us about the new policy and suggest we log on to recreation.gov to book the campsite we were currently occupying. Too late! Somebody had already rented it right out from under us. There were still plenty of other

(with my geezer pass) than to get $0 for an empty site. Besides, they seemed to enjoy casually dropping by our site just at cocktail hour. But you can’t sweet talk the computer at recreation.gov if the algorithm insists 14 days is the limit. Fortunately, Shirley also has a senior pass so, between the two of us, this year we will get a month in Organ Pipe.

Thanks to that algorithm, we also know when we will get there and when we will depart. (God willin’ and the creek don’t rise.) In view of that, we have adjusted our route

both going and coming.

So, how long does it take to drive all that way to Organ Pipe? This year the answer is 46 days. But we expect to spend those 46 days in really nice places, so all is still just a walk in the park.

LeMoyne Mercer is the travel editor for Healthy Living News. There is limited space here for LeMoyne’s photos. You might want to see more at anotherwalkinthepark.blogspot.com.

Please leave comments on the site. ❦

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(over please) Healthy Living News | January 2020 15

Ready to mBrace a more healthy, productive and proactive lifestyle?

Custom curated, third-party tested, pure CBD products.

Now available at Franklin Park Mall Center Court.

Offering seniors a 10% discount. www.mbracenaturals.com 16 January 2020 | Healthy Living News

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ADVERTORIAL

Clearing up the mystery of CBD with mBrace Naturals CBD Health and Wellness Center

T

he growing acceptance of CBD (cannabidiol) continues in Ohio and in the rest of America as some of the stigma of cannabis is eroding.

What started as a counterculture, underground movement, and an alternative to the psychotropic effects of CBD’s related cousin tetrahydrocannabinol (THC), is now big business.

Estimates vary, but investment banks and economists project that the CBD industry could reach $22-25 billion in sales within the next two to three years. The future is still not 100 percent clear when it comes to the ultimate approval by the Food and Drug Administration, so for now, CBD will remain a mostly state-regulated industry.

Ohio Governor Mike DeWine recently signed a bill that legalizes and regulates “hemp,” as it is commonly called, and mandates that legal CBD be under 0.3 percent THC. This new regulation is now in line with Federal laws.

What does this mean to you? The “you” in question is the person with anxiety, sleeplessness, muscle pain, or pain from old injuries. “You” can mean someone who has skin irritations like psoriasis or eczema and doesn’t like the over-the-counter relief of the pharmaceutical variety.

In the real world, most people are reluctant to take chemical drugs and prescription meds and would rather take a more natural or holistic approach. That is where CBD fits in.

In 2017, Ohio had the second highest rate of drug overdose deaths involving opioids in the US, which was almost 300 percent the national average. With pain relief and anxiety being part of many Americans’ lives, CBD may do more than ease these ailments; it may actually save lives.

How, why, and where to take CBD

The mBrace Naturals CBD Health and Wellness Center at the Franklin Park Mall (center court) is all about education.

Partner Eric Sessoms says, “One of our biggest goals in addition to

helping people is educating people.”

They offer all-natural solutions in the form of salves, tinctures, gummies, and bath bombs, with more applications coming soon. These products have been known to relieve chronic pain, anxiety, acne, inflammation, joint pain, nausea, nicotine cravings, arthritis, pain, indigestion, insomnia, depression, neuropathy and even PTSD to name just a few.

CBD operates on two levels: the brain and the body. How you take it, as well as the form and formulation, will affect where that relief is directed.

For skin irritations and internal joint pain, direct application of salves and creams is recommended. For dry or irritated skin, there is nothing more soothing than a CBD bath balm! For stomach or body-related ailments, tinctures, which involve drops under the tongue, are an easy application, as are “gummies” which are usually flavored and easy to pop into your mouth to ease anxiety or restlessness. They even carry CBD products for our four-legged furry friends!

One of the great features of CBD is that along with the various applications, there is also a wide range of concentrations. For some, the initial dosages of CBD can be startling. In that case, starting with low dosages with gradual increases is a great strategy.

The same applies to different forms of application as well. Some people find that the CBD is absorbed better or differently via dropper versus inhalation or gummies.

The mBrace Naturals CBD Health and Wellness Center, located in the center court of the Franklin Park Mall, offers many combinations of CBD and plans to carry all available forms. For more information call 419-343-0084 or visit: www.mbracenaturals.com.

Consult with your healthcare provider before using CBD products. ❦

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Here’s how to breathe easy indoors despite winter allergens

by Dennis Bova

I

t’s a good feeling to be in a warm, comfortable house when winter’s winds blow and snow swirls. But that good feeling can be replaced by respiratory problems worsened by stale indoor air packed with dust, pollen, mold spores, pet dander, and other allergy-inducing substances.

Most of these allergens are odorless.

That means, says a Harvard ear, nose, and throat expert, there’s nothing to alert an allergy sufferer to the onset of respiratory problems, which can include fatigue, sleepiness, digestive issues, or asthma flare-ups.

Long-term exposure to poor winter indoor air can lead to more serious conditions. Bad air quality can, according to the federal Environmental Protection Agency, increase a person’s risk of developing pneumonia and, in extreme cases, cause cancer and heighten the risk of heart disease.

However, there are ways to reduce the amount of and exposure to allergens by making simple changes.

Among them: • Keep the house clean. Vacuum carpets and area rugs once or twice weekly, if possible incorporating a High Efficiency Particulate Air (HEPA) filter in the vacuum. Wash bedding, drapes, and other allergenattractors in water that is at least 130 degrees. Use dustmite-proof covers on pillows, mattresses, and box springs.

• Think natural. Stay clear of cleaners that are heavy with chemicals. Use lemon and vinegar products, which leave no toxins behind.

• Cut the clutter. Get rid of or tidy up loose items, which can harbor dust.

• Change air filters. Most forced-air furnaces have disposable or washable filters—replace or clean them regularly.

Consider using electrostatic filters, which do a better job of trapping

airborne irritants.

• Get an air purifier. Animal dander can trigger an allergic attack. Installing an air purifier, especially an ionic purifier, can help capture some of the pet’s allergens and reduce your suffering.

• Deal with ducts. Dirt that builds up in ductwork can be transferred to indoor air when the furnace blower runs.

Consider having a professional check the ducts and clean them as needed.

• Leave greenery outside. Indoor plants are pretty and provide oxygen, but, says the Harvard expert, they’re sometimes not worthwhile in winter because they can collect and foster mold.

• Humidity, Part One: In naturally damp areas such as basements, where conditions for mold are ripe, run a dehumidifier. Speaking of mold, be sure that bathrooms— another damp part of the house—are well-ventilated.

Scrub away any mold that collects in showers or on fixtures and walls.

• Humidity, Part Two: Air in winter is drier than at any other time of the year. Cold air is dense, leaving less room for water vapor. This leads to dry throats and nasal passages, making breathing uncomfortable. Running a humidifier increases the air’s moisture content, promoting better breathing.

• Let in fresh air. Whenever there’s a break in the belowfreezing temperatures, open a window or two and let in fresh air. Turn on a ceiling fan to move out the bad air and bring in the good.

Following some of these tips will help you to breathe easy and stay healthy amid winter’s throes.

Dennis Bova is a retired newspaper reporter, columnist, and copy editor. ❦

Healthy Living News | January 2020 17

Laurels hosts rehab reunion to celebrate clients’ successes

W

e hold reunions for a variety of reasons, such as bringing together extended family, catching up with classmates, or reconvening any other group of people who played an important role in our lives. The Laurels of Toledo, a skilled nursing and rehabilitation center located at 1011 Byrne Road in Toledo, recently hosted a rather unique type of reunion—one to celebrate the successes of rehab clients.

The rehab reunion was held on Thursday, December 5 in the Laurels’ cheerful, welcoming dining room.

Guests enjoyed a delicious lunch, including some decadent desserts, along with a lot of laughter and reminiscing with staff and fellow rehab clients. “The reunion gave us an opportunity to honor our clients’ achievements as well as recognize their determination and positive attitudes,” says Julie Leidel, Rehab Services Director at The Laurels.

Among the reunion guests was Patricia Evans, who came to The Laurels for both inpatient and outpatient rehab following hip replacements in 2012 and 2014 and again more recently after a knee replacement.

18 January 2020 | Healthy Living News

She has chosen to return again and again because, as she puts it, “The Laurels is wonderful—they have the best rehab in Toledo. Every time a doctor asks me where I’m going for rehab, I say ‘Send me to The Laurels.’

I won’t go anywhere else. They really take their time with you and make you feel like you’re somebody.”

Evans notes that before discovering The Laurels, she had a hard time finding a place that could help relieve her pain and she couldn’t enjoy her favorite activities such as walking in the park. Even simple movements such as crossing her legs, bending, squatting,

or simply standing for any length of time became extremely difficult or impossible. “But now I’m in a much better place,” she says. “Since coming here, my pain is much more tolerable, I can walk to the store and stand for longer periods, and I’m generally getting on with my life. The rehab staff really encourages you to do what’s necessary to reach your goals.”

Like Evans, reunion guest Doris Lake has been to The Laurels for both inpatient and outpatient rehab on more than one occasion. Her visits followed consecutive knee-replacement surgeries, the first in January

and the second in October of 2019.

Lake explains that prior to surgery and rehab, knee pain was a constant problem and kept her up at night.

Also, she experienced severe pain in her calves just going to the elevator in her apartment building, which was only a few doors away. But since her stint in rehab at The Laurels, all that has changed. “My calves don’t hurt anymore, I don’t have pain in my left knee, and my right knee is healing up nicely,” she says. “I’m also walking and getting around better. In fact, when I went to my girlfriend’s for Thanksgiving, I was able to use my cane instead of my walker. Plus, my outlook is much better without all-day and all-night pain. I’d recommend The Laurels to anyone. Their therapy team is truly outstanding.”

Another reunion guest, Ann Coker, spent just under two weeks working with The Laurels rehab team after undergoing surgery. She echoes many of the same sentiments expressed by Evans and Lake. “They did a beautiful job rehabbing me, and I had a wonderful experience n Laurels - continued on p20

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Protect yourself and others this cold and flu season Get your flu shot W ith the cold and flu season well for an underlying illness, even if underway—and with family you’re not feeling well. Missing a members, friends, coworkers, and dose can have significant health others around us already succumb- consequences. ing to these ailments—many of us Dr. Qiu recalls a patient who has are resigned to the inevitability of diabetes and high blood pressure and getting sick, feeling misskipped her blood pressure erable, and missing work, medication one evening school, or other obligabecause the medication tions. However, according was in her car and she to Shuhao Qiu, MD, an didn’t feel well enough to internal medicine physigo out and get it. She startcian with South Toledo ed to experience tremors Internists at the University and sweating, which she of Toledo Comprehensive attributed to low blood Care Center, there are sugar, so she drank some steps we can take to proorange juice to raise her Shuhao Qiu, MD tect ourselves and others blood sugar level. As it around us from these viral illnesses turned out, the actual problem was or at least minimize the severity of that her blood pressure was dangerously high, and she ended up in the symptoms.

ER as a result.

Cold or flu? Know thy enemy!

In the battle against colds and flu, it can be helpful to know which illness you’re actually dealing with, but that can be challenging since both are respiratory ailments and both cause similar symptoms. Dr. Qiu explains, “It can be difficult to distinguish the common cold from the flu early on based on symptoms, but there are some signs to watch for. With the common cold, people usually experience runny, stuffy nose, sore throat, and headache, and these symptoms tend to be relatively minor. The flu, on the other hand, tends to be more abrupt and severe, and is more likely to cause whole-body muscle pain and fever in addition to the symptoms typically seen with colds.”

Consider underlying health conditions For people with existing chronic health conditions, it’s important to be aware that a case of the flu can increase the risk of complications. “For example, in people with asthma, COPD, or other respiratory issues, the flu can bring on flare-ups or exacerbate breathing problems,” Dr. Qiu says. Also, make sure you’re compliant in taking any medications you’ve been prescribed

Know when to call your doctor If your symptoms are relatively mild and you’re a generally healthy, active person, you can likely just wait out your symptoms. However, if you’re experiencing severe symptoms and whole-body muscle pain, it’s a good idea to call your doctor, especially if you have an underlying health condition such as asthma, diabetes, high blood pressure, or heart disease. He or she may be able to reduce the severity and duration of your symptoms with an antiviral medication such as Tamiflu, as well as address any flare-ups or worsening of underlying health problems.

Also, if you don’t already have a primary care physician, you might consider choosing one—not just for the advantages during cold and flu season, but for the ongoing benefit. “Developing a relationship with a primary care physician is recommended because the more comfortable you are talking to your doctor, the more truthful you’ll be in discussing your symptoms and habits; and the more your physician knows about your health and lifestyle, the more he or she can maximize your treatment,” Dr. Qiu says.

The best thing you can do to prevent the flu is to get your annual flu vaccination. Each year ’s vaccine contains the strains that health experts believe are most likely to be circulating and causing illness during the flu season. Not only will getting the flu shot help protect you from catching one of the flu strains included in the vaccine—as well as potentially reduce the severity of your illness if you are exposed to a strain not covered by the vaccine—but it will also help protect others around you who are more vulnerable to the flu and its complications, such as the elderly and very young.

• •

• • •

who are sick, and keep your distance from others when you are sick.

If possible, stay home from work, school, and errands when you are sick.

Cover your mouth and nose with a tissue when coughing or sneezing. If no tissue is available and you have to cough or sneeze, use the crook of your elbow.

Wash your hands frequently. If soap and water aren’t available, use an alcohol-based hand rub.

Avoid touching your eyes, nose, and mouth.

Clean and disinfect frequently touched surfaces at home, work, or school.

Get plenty of sleep, be physically active, manage your stress, drink plenty of fluids, and eat nutritious foods.

Use commonsense health habits

•

In addition to getting vaccinated, practicing the following commonsense health habits recommended by the Centers for Disease Control and Prevention will help protect you and others from colds and the flu: • Avoid close contact with people

The UT Comprehensive Care Center is located at 3333 Glendale, Avenue in Toledo. To schedule an appointment with Dr. Shuhao Qiu, please call 419-383-5614. ❦

Take care of your health

CLOSE TO HOME!

The University of Toledo Comprehensive Care Center offers easy and convenient access to a variety of healthcare services, making it possible for you to manage your health in one location.

Services include:

UTMC primary care and specialty services physicians

Blood draw station X-ray services Retail pharmacy

UT COMPREHENSIVE CARE CENTER 3333 Glendale Ave. Toledo, OH 43614

Visit utmc.utoledo.edu/primarycare or call 419.383.4000.

Healthy Living News | January 2020 19

Connect with our advertisers via our online issue at hlntoledo.com UTMC 1473 Close to Home_HLN_5x6.25.indd 1

12/12/19 2:33 PM

New year, new healthy horizons

by Tamara Willingham, L.Ac, Dipl. O.M., MSAOM

H

ave you ever wondered why New Year’s resolutions tend to fail?

Very often it is due to blockages that hold you back from achieving your goal—whether mental or physical.

Sometimes it is a deeply held fear; sometimes it is an imbalance in an internal organ. Regardless of the source, one truth remains: Unless and until the blockages are addressed, there will be no progress. But how to address them exactly?

That is where Traditional Chinese Medicine (TCM) comes in. This medicine is both ancient and modern, in that it has been around for centuries but is timeless in its ability to work with nature to address the needs of humanity. It consists of multiple aspects, including acupuncture and herbal pharmaceuticals, and is based on four main principles: 1. The body is an integrated whole.

2. You are completely connected to nature.

3. You were born with a natural healing ability.

4. Prevention is the best cure.

Your body is an integrated whole.

The human body is amazingly complex, with multiple interrelated systems powered by energy that connects mind, body, and spirit.

That means if one part of the body is out of balance, the whole system is affected.

You are completely connected to nature.

Though we often feel disconnected from it, the fact is we can never truly separate ourselves from nature.

Sunshine helps our bodies produce vitamin D, time spent by a large body of water calms our minds, walking barefoot on the earth grounds us.

We cannot escape nature’s thrall— because we are a part of it.

You were born with a natural self-healing ability. Just as nature has a regenerative ability, so do you! We see this when wounds close up and viruses are attacked by the immune system.

Prevention is the best cure. Too often we ignore “minor” symptoms and signs that there is something amiss in our body—“grin and bear it,” people say. The trouble is, when we ignore these small signs, they tend

to lead to bigger issues down the road. You wouldn’t ignore it if your car was making a strange noise, so why would you ignore your body’s signals?

So what does all this mean for your New Year’s resolutions? By working with nature instead of against it, Traditional Chinese Medicine unlocks your innate ability to heal yourself, clearing the blockages that prevent you from achieving your goals. In this way, TCM can initiate and support change and growth in any and every life dimension: physical, mental, emotional, and spiritual.

Whether your goal is to lose weight, quit smoking, eat healthy and exercise more, or something else, Traditional Chinese Medicine can help you achieve it! Here is a short sampling of the many health issues we can treat: • Addiction • Anti-aging • Anxiety • Back pain • Cold and flu • Depression • High/low blood pressure • Immune system • Infertility • Insomnia • Neck and shoulder pain • Mood swings • Sinus problems • Stress • Weight loss For a complete list and/or more information, visit our website: www.

TamaraTCM.com. If you’re just surviving and not thriving, call us today—we can help!

Tamara TCM Wellness Clinic is located at 120 W. Dudley St. in Maumee, Ohio and can be reached at 419-345-4996.

Tamara Willingham is a Diplomate of Oriental Medicine and holds a Masters of Science in Acupuncture & Oriental Medicine from world-renowned Bastyr University in Seattle. In addition to Traditional Chinese Medicine, she is rigorously trained in Balance Method and 5 Element Acupuncture. She further specializes in Chinese Herbal Medicine, having completed her herbal program at the prestigious Chengdu University TCM Hospital in China.

Her clinic, Tamara TCM, includes a complete Chinese Herbal Pharmacy. ❦

20 January 2020 | Healthy Living News

n

Mercy - continued from p12

stomach, which not only restricts the amount of food the patient can consume, but also produces certain hormonal changes that reduce hunger cues and help with diabetes.

During gastric bypass, the upper part of the stomach is divided from the rest of the stomach, creating a small pouch, approximately the size of an egg. The intestine is then connected to this small pouch so any food that’s eaten bypasses the larger portion of the stomach and travels directly to the intestine. With this procedure, food volume is restricted and fewer calories are absorbed. “Plus, gastric bypass may speed up the metabolism, has hormonal benefits such as reducing hunger cues, and is more effective at reversing diabetes. Typically, five years after the procedure, 80 percent of patients keep off half of their excess weight. No diet even comes close to that statistically,” Dr. Johnston says.

In addition, the Mercy Health – Weight Management Solutions surgeons offer revisional surgery to patients who have had prior bariatric surgery and are struggling for various reasons. “Most centers won’t see you if you’ve had a procedure done elsewhere or simply won’t do revisions because they’re complicated. However, we’re glad to do them because we want to give our patients every opportunity for a positive outcome,” adds Dr. Johnston. ❦ n

Laurels - continued from p18

overall. All the different departments here work together in an integrated fashion and provide exceptional service,” she says.

Coker, who has spent the last 23 years working or volunteering for Toledo Public Schools as a paraprofessional in special education, chose The Laurels for rehab because one of her sisters-in-law was a nurse there and another sister-in-law was a patient there and had an excellent experience.

Fully recovered now, she states, “I am truly blessed and grateful to be where I am today, and The Laurels really helped me get there.”

The Laurels of Toledo accepts Medicare, Medicaid, and all private commercial insurances. A physician’s order is required to obtain outpatient services. For more information, call 419-536-7600 or visit www.laurelsoftoledo.com. ❦

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Runny nose turned into a green meanie?

Call us – your. primary experts.

Sniffles, common colds, sinus infections and the flu can quickly escalate to more severe respiratory infections and health complications. Your primary care provider can help you understand the differences between cold and flu and update your vaccines to stay healthy.

Build a relationship and start a conversation about your health needs with your primary care provider at The University of Toledo Medical Center.

Start a conversation today, 419.383.4000. utmc.utoledo.edu/primarycare @utoledomedicalcenter @UTMedCenter

Connect with ourNose_HLN_10x12.indd advertisers via our online issue at hlntoledo.com UTMC 1473 Runny 1

Healthy Living News | January 2020 12/13/19 9:02 21 AM

O

Providing sustenance for winter-weary birds

ld Man Winter ’s arrival is good news for skiers, sledders, snowmobilers, and children hoping for snow days to liberate them from school, but it’s not such good news for the local bird population.

Birds must hunt harder and fly farther to fulfill their nutritional needs during the winter months. When

the landscape is buried beneath a blanket of snow and ice, foraging becomes even more of a challenge.

Why not ease their burden by creating a bird-feeding sanctuary in your own back yard?

Given time and a predictable food source, strikingly colorful cardinals, blue jays, and goldfinches will hone in on your feeder and make it a regular stop on their foraging rounds. Granted, the goldfinches will be sporting their somber winter coloration at this time of year, but they’re real “show

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Eventually, you’ll also be blessed by regular visits from such feathered songsters as the black-capped chickadee, white-breasted nuthatch, and tufted titmouse.

Which seeds should you feed?

The easiest way to feed a varied assortment of birds is to buy the inexpensive seed blends sold in large sacks at any feed store. However, most of the birds will pick through the mix to get to the tastier tidbits, casting aside the cracked corn and millet that usually make up a significant percentage of these mixes. Black oilers are small, easy to crack, and seem to satisfy the palate of almost all seed-eating birds.

The harder-to-crack striper sunflower seeds are popular with larger birds like blue jays. Safflower is a favorite of our state bird, the cardinal. Finches are especially fond of thistle and will painstakingly pick it out from the rest of the seeds and grains in the mix.

Don’t spare the suet!

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Woodpeckersâ&#x20AC;&#x201D;e.g., the local downy, hairy, and red-bellied varietiesâ&#x20AC;&#x201D;are among the more welcome visitors to bird feeding stations. But they generally canâ&#x20AC;&#x2122;t be plied with mere birdseed. Woodpeckers are primarily insectivores and require a source of oil and fat. This can be provided by setting out a suet feederâ&#x20AC;&#x201D;commonly available in the form of a rectangular, plastic-coated wire basket designed to

hold a block of preformed suet. You can buy the suet cakes, either plain or impregnated with food items, such as seeds, peanuts, or fruit, at any feed store. Suet has a very high caloric content, which helps maintain birdsâ&#x20AC;&#x2122; high metabolism and helps to keep them warm.

Other necessities of life

A successful bird-feeding sanctuary should provide more than just seed, suet, and fruit. Fresh water and shelter are equally important. If these needs are ignored, birds might just pass your feeder by in search of more favorable accommodations. Providing water is easy enough. Put out a birdbath or any shallow vessel capable of withstanding the temperature extremes of our local winters, and place a thermostatically controlled birdbath heater in it to prevent the water from freezing.

Feed predictably

Once you make the commitment to feed the birds, donâ&#x20AC;&#x2122;t fall into the habit of on-again-off-again feeding. It can be very stressful for birds to make the effort to reach your feeding station, which theyâ&#x20AC;&#x2122;ve learned to associate with sustenance, only to discover that the feeder is empty and the birdbath is dry. If you fill the feeder whenever it starts to get low and make sure the water is clean, fresh, and unfrozen, your feathered friends will reward you with their beauty and song all year long. â?Ś

St. Lukeâ&#x20AC;&#x2122;s Hospital to host Holistic Health Fair January 10, 11 On Friday, January 10 and Saturday, January 11, St. Lukeâ&#x20AC;&#x2122;s Hospital will host Holistic Health Fair 2020. Experts in a variety of holistic health services will present a broad range of health and wellness topics, including Healthy Gut, Nutrition, Immunity, Holistic Chiropractic Care, Womenâ&#x20AC;&#x2122;s Health, Meditation & Reiki, Healthy Movement, Nervous System, Sound/Vibration Therapy, Functional Medicine, Acupuncture, EMDR for Trauma, and Yoga.

Fridayâ&#x20AC;&#x2122;s session will be from 5:00 to 7:30 pm, and Saturday will feature two sessions (attend one or both): 7:30 am to 12:30 pm and 12:30 to 6:00 pm. The cost is $40 for Friday, $30 for Saturday AM or PM, $50 for all day Saturday, or $80 for Friday and all day Saturday.

The Friday night ticket includes the vendor fair, dinner with the keynote speaker, and Early Bird Saturday session sign up. The Saturday ticket(s) includes a gluten-free meal (your choice of vegan or non-vegan), your choice of the presentations per session, and the vendor fair. Session selection will take place during registration and will be on a first-comefirst-served basis. Early Bird session selection will be available only to those who attend the Friday night dinner.

Registration is available at https://www.stlukeshospital.com/calendar-of-events/. St. Lukeâ&#x20AC;&#x2122;s Hospital is located at 5901 Monclova Rd. in Maumee, Ohio. â?Ś

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Not too early to ask: How does your garden grow?

W

ith another cold Northwest Ohio winter just getting started, it’s hard for area gardeners to imagine they’ll ever get their hands back in workable soil. But this downtime can be put to good use planning any changes you’d like to make in your garden and landscape this coming spring. The cold of winter is the perfect time for gardeners to dream, scheme, and determine whether their outdoor spaces are planted to their best advantage or not.

Assessing the scene First, consider the plants that are currently visible in your garden. Are enough evergreens worked into the landscape to provide a year-round framework? Does your landscape contain enough plants with winter interest, such as ornamental grasses with attractive seed heads or ornamental trees and shrubs with an interesting branching habit (e.g., contorted filbert) or colorful berries or bark?

If these elements are missing and, instead, you’re looking at a bare and colorless patch of ground, plan to make a few changes when the planting season finally arrives.

If designed properly, a garden1 10.25x5_ES_70th_Ad_HL_COL_319_HI.pdf should be a happy diversion all

year round, not just in the spring and summer.

Next, think back to the way your landscape looked last growing season. What would you do differently?

Were the plants appropriately spaced with shorter plants toward the front of the beds and larger ones toward the back? Or were they growing on top of one another with no thought to size? Were all the blooms concentrated into a few short weeks in the spring? If so, a little research will help you choose plants with varying bloom times so you can have color from spring right through fall. Does your yard or garden need a little more privacy from the prying eyes of neighbors? Perhaps a hedge is in order. And how about the element of water movement? Would a small, tasteful fountain or pond make your garden12:39 more enticing (to you and 3/21/19 PM wildlife)?

Drawing a landscape design Once you’ve answered all these questions and determined the types of changes you’d like to make, it’s a good idea to get your thoughts down on paper. By drawing a simple landscape design, you can combine all your new ideas with the existing plantings to create one cohesive layout to work from. Come spring, you can take the design to your local garden center and use it as a shopping list as you pick out plants and other items. Of course, you’ll also want to refer to it when you install your new plants to ensure proper placement and spacing.

To get started on your design, you’ll need some graph paper, a few sharp pencils, a tape measure, and some good gardening reference books, magazines, websites, etc. Weather allowing, measure each area you intend to modify as accurately as

possible (or, take the measurements from existing blueprints or plans of your home and property if available) and make a simple sketch on the graph paper based on your measurements.

Assume each block on the graph paper is equal to one square foot or whatever scale works best for you.

Sketch in the perimeter of your house or any other permanent structures you intend to plant around, as well as the outline of your existing planting beds. You might need to measure from several points along the front of irregularly shaped beds in order to transfer the shape accurately onto the graph paper. Be sure to draw in any objects or obstacles you might need to work around (or would like to obscure with plant material), such as gas meters, air-conditioning units, mature trees, and, of course, any established plants. Also, draw an arrow on the design to indicate where north lies and make a note of any areas that get an inordinate amount of sun or shade. That way you won’t end up planting sun-loving plants in heavy shade or vice versa.

Next, it’s time to hit the books. Try to find some good gardening reference materials that provide information on plants’ care requirements as well

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Healthy Living News | January 2020 23

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Toledo Museum of Art to welcome legendary guitarist Marc Ribot February 6 T

he Toledo Museum of Art’s (TMA) popular Sounds of Silents series features silent films with live musical accompaniment in the Museum’s Peristyle Theater. On Thursday, February 6, 2020, at 7:00 pm, legendary guitarist Marc Ribot will provide the score for the 1924 sci-fi classic “Aelita: Queen of Mars.” Pianist and composer Anthony Coleman will join Ribot on piano and TMA’s Skinner organ, which was installed in its current location in the Peristyle in 1933 by the Skinner Organ Company.

“To have a legend like Marc Ribot performing in the Museum’s Sounds of Silents series is a thrill, and pairing him with Anthony Coleman on the keyboard will be a one-of-a-kind experience,” said Scott Boberg, TMA manager of programs and audience engagement. “Plus, early movie fans will love ‘Aelita,’ which helped define the genre of science fiction filmmaking in the 1920s.”

Marc Ribot has released 25 albums under his own name over a 40-year career, exploring everything from the pioneering jazz of Albert Ayler with his group “Spiritual Unity,” to his latest album, “Songs of Resistance,” which was included on NPR’s All Songs Considered’s Best of 2018. Rolling Stone calls him “the go-to guitar guy for all kinds of roots-music adventurers: Robert Plant and Alison Krauss, Elvis Costello, John Mellencamp.”

Additional recording credits include Allen Toussaint, Norah Jones, Akiko Yano, The Black Keys, Jeff Bridges, Elton John, and many others. Ribot frequently collaborates with producer T Bone Burnett, most notably on

Alison Krauss and Robert Plant’s Grammy Award-winning “Raising Sand,” and regularly works with composer John Zorn.

Ribot has performed on film scores such as “The Kids Are All Right,” “Where the Wild Things Are,” “Walk The Line,” “Everything is Illuminated,” and “The Departed.” He has also composed original scores including the French film “Gare du Nord” (Simon), the PBS documentary “Revolucion: Cinco Miradas,” and dance pieces “In as Much as Life is Borrowed” by famed Belgian choreographer Wim Vandekeybus. He also occasionally performs live scores to silent films including Charlie Chaplin’s “The Kid” and Josef Van Sternberg’s “Docks of New York.”

Pianist and composer Anthony Coleman gained recognition in the avant-garde and klezmer-oriented jazz coming out of New York City’s downtown throughout the ‘80s and ‘90s. Coleman has performed and

recorded with John Zorn, guitarist Elliott Sharp, David Moss, renowned trumpeter Dave Douglas, premier accordion player Guy Klucevsek, David Shea, former Captain Beefheart bandmember Gary Lucas, classical and klezmer clarinetist David Krakauer, and many more.

Directed by Yakov Protazanov, “Aelita: Queen of Mars” is based on a Tolstoy novel of the same name.

“Aelita” tells the story of an engineer, Los, who creates a spacecraft capable of flying to Mars. Los sets out for the Red Planet with Gusev, a Red Army soldier, and a sleuth called Kravtsov. On Mars, the trio encounters an alien humanoid civilization.

While Gusev plots a revolution, a love affair blossoms between Los and Aelita, the daughter of the Martian leader.

The film found little favor with the Soviet censors upon its release, as it lacked sufficient enthusiasm for the Marxist revolution. Audiences enjoyed it, however, and it has remained a favorite among sci-fi film aficionados. The influences of “Aelita,” one of the first full-length films about space travel, can be seen in the further development of the sci-fi genre in the 20th century.

Tickets for the film screening are $5 for Museum members, $7 for nonmembers, and $4 for students and military. ❦

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Can CBD alleviate tinnitus? noise, inhalation of solvents, head and neck injuries, certain medications or drugs, and certain medical conditions such as Meniere’s disease.

The mechanisms underlying tinnitus are not fully understood, with the consensus being that tinnitus is a result of changes in the neural activity within the brain as a result of damage to the ear.

There is no magic cure or medication for tinnitus, although there are various treatment methods to lessen the volume and decrease the stress response related to the tinnitus.

Second, what is CBD? CBD, or cannabidiol, is one of many chemical compounds extracted from the flowers, leaves, and buds of cannabis plants, also known as marijua-

by Shelly Horvat, AuD, CCC-A

T

here are anecdotal reports that CBD oil can relieve tinnitus. As people seek relief from their tinnitus, some are trying alternative treatments like CBD or THC oil. Although CBD oil is being promoted to help relieve tinnitus, research suggests that cannabinoids such as CBD and THC may worsen or aggravate tinnitus rather than alleviate it.

First, what is tinnitus? Tinnitus, or ringing in the ears, is defined as the perception and awareness of sound that is not physically present in the environment. These sounds can be in the form of ringing, buzzing, chirping, hissing, roaring, or even musical tones. People experience tinnitus intermittently or constantly, loudly or softly, and in one or both ears. It affects at least 25 percent of the American population at some stage in their lives. The prevalence of tinnitus increases with age.

There are numerous causes of tinnitus, such as exposure to loud

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26 January 2020 | Healthy Living News

na or hemp, depending on the strain. Hemp plants are very similar to marijuana plants but contain much lower levels of tetrahydrocannabinol (THC), the active chemical that causes a psychoactive high in marijuana users. CBD is different than THC in that the CBD users do not experience a high like THC users experience. CBD can be made into oils, tinctures, gels, and sprays. CBD has become increasingly popular since Congress passed the Agriculture Improvement Act in 2018. This act removed hemp from the Controlled Substances Act and opened the marketing door for promotion of the non-narcotic aspects of the cannabis plant.

CBD has become extremely popular in the wellness industry since 2018, with companies selling the chemical compound in various forms. They claim it can treat a multitude of conditions including headaches, body aches and pain, anxiety, depression, insomnia, acne, and tinnitus. Rigorous medical research, so far, is lacking for most of these conditions. Currently, the only FDA-approved CBD drug is the medication Epidiolex, which has been proven to treat two rare forms of epilepsy or brain seizures.

It’s important to know that the commercial market is unregulated and products vary widely in quality. For example, products that use hemp seed oil do not contain any actual CBD. Medical-grade CBD is still largely restricted to states in dispensaries where marijuana has been legalized, either for THC or CBD or both.

Back to the question of whether marijuana, THC, or CBD can alleviate tinnitus. Research is scant, but current research says no. In a 2019 journal article, researchers Z. Qian and J. Alyono reported that marijuana users were nearly 20 times more likely to report having tinnitus as compared to nonusers.

A marijuana user in the study was

defined as a person who had used marijuana at least once per month for the past 12 months.

In their analysis, the researchers factored out other causes of tinnitus such as hearing loss, noise exposure, anxiety, depression, excessive alcohol use, and illegal drug use.

Since the use of cannabinoids has been found to have anti-epileptic properties, a group of researchers studied whether THC could reduce tinnitus in rats. Believe it or not, rats can be trained to elicit certain behaviors if they experience tinnitus. The researchers induced tinnitus in the rats by exposing them to loud noise and then administered THC to the rats and measured whether the tinnitus was reduced by the THC. Contrary to reducing the tinnitus, their results suggested that the cannabinoids promoted the development of tinnitus, especially in rats with pre-existing hearing loss.

It is still too early to determine whether CBD products benefit individuals with tinnitus. For the studies published so far, the answer is that tinnitus may be worsened by cannabidiols rather than improved. It is also unknown whether CBD products will interact with other medications and supplements you may be taking, so be sure to tell your healthcare providers if you are using CBD supplements.

Some known side effects of CBD are diarrhea, drowsiness, fatigue, and dry mouth.

If you have bothersome tinnitus, please call the audiologists at Northwest Ohio Hearing Clinic for a medical hearing evaluation of your hearing history, hearing ability, and tinnitus. We can provide solutions to alleviate your tinnitus, including, but not limited to, hearing aids with tinnitus-masking features, tinnitus maskers, examination of exacerbating factors, and referral to appropriate healthcare providers for conditions related to the tinnitus.

Shelly Horvat, AuD, CCC-A, is a Doctor of Audiology with Northwest Ohio Hearing Clinic, located at 1125 Hospital Dr., Suite 50 in Toledo (419383-4012) and 1601 Brigham Dr., Suite 160 in Perrysburg (419-873-4327). ❦

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Now entering the post-holiday “sweet spot” for cosmetic procedures

C

ertain times of year can be better than others when it comes to scheduling cosmetic procedures.

More specifically, any period that allows ample time for recovery as well as the opportunity for discreet healing before that “big reveal” is a good time to have a procedure done.

According to Dr. Wade Banker of Luxe Laser Vein & Body Center, with the holiday season now behind us, we are entering the ideal window for cosmetic procedures.

“The period right after the holidays is the biggest sweet spot for cosmetic procedures,” he states. “One reason is that all the holiday parties and get-togethers are behind us and, with the exception of Valentine’s Day, no major events will be popping up until Easter. So, out of the entire year, the post-holiday period offers the longest stretch of time for recovery. Also, we’re able to wear long-sleeve shirts and pants throughout this period, so people who prefer to conceal any evidence of healing are able to do so easily.”

Another reason the post-holiday period is such a popular time to seek a cosmetic procedure is that many

people have a little extra money set aside after the holidays, whether they received cash or a gift card for a free cosmetic service such as Botox or they simply held a little back to treat themselves. In addition, we’re coming up on tax return season starting in February, and those who are fortunate enough to get money back often receive enough to have a substantial procedure done.

Which procedures are especially popular during the post-holiday sweet spot? “At this time of year, there’s an increased demand for cosmetic procedures across the board, but especially for those with recovery time associated, such as Smart Lipo, tummy tucks, and breast augmentation,” Dr. Banker says.

Smart Lipo is a minimally-invasive fat-removal procedure that requires some modest recovery and certain restrictions afterward, such as avoiding heavy lifting and

strenuous activities for a time. The procedure is performed by inserting a small laser fiber under the skin, melting the fat, and then physically removing it from the body at the time of the procedure. “Patients typically don’t mind the recovery and restrictions associated with Smart Lipo because the procedure yields a more dramatic final result compared to non-invasive fat-removal techniques,” says Dr. Banker.

Tummy tucks are ideal for those who are interested in achieving both fat removal and significant skin tightening in the abdominal area. Mini tucks can also be performed to tighten smaller areas of loose skin around the abdomen or anywhere else on the body.

These procedures are performed under local anesthesia and produce dramatic results with minimal scarring, minimal downtime, and very little pain.

Women who are interested in

breast augmentation will appreciate the fact that they can now have the procedure done without having to be placed under general anesthesia.

“Here at Luxe Laser, we offer an advanced procedure called Awake Breast Augmentation, which is performed under local anesthesia with the patient fully conscious yet completely free of pain and discomfort,” Dr. Banker states.

In addition to Smart Lipo, tummy tucks, and breast augmentation, tattoo removal, laser hair removal, and other laser procedures are also highly popular right after the holidays. Dr. Banker remarks, “Not only is it relatively easy to fit these procedures into your schedule at this time of year, but you also don’t have to worry as much about sun exposure to the area being treated as you do during the warmer months.”

To learn more about any of the procedures or services offered at Luxe Laser Vein & Body Center, please call 419-893-2775. Consultations are always free of charge. Additional VEIN & BODY CENTER information is also available online at luxe-laser.com. ❦

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/LuxeLaserVeinAndBodyCenter Healthy Living News | January 2020 27

nobody’s perfect How dry I am

by Sister Karen Zielinski, OSF

S

Many patients with autoimmune disorders are also susceptible to dry mouth and increased risk for decay, with Sjogren’s syndrome being the most common.” (Sjogren’s syndrome is a chronic, slowly progressive, inflammatory autoimmune disorder that interferes with the normal function or reduction or cessation in the production and secretion of saliva and tears.)

My gentle dental hygienist, Kim Langenderfer, RDH, is one of my

aliva is wonderful! Saliva is our friend—really.

My fascination with saliva has been growing. I see people chewing gum at meetings, filling up their water containers, and stopping for gas on a road trip and getting something to drink. They sometimes pop hard candy into their mouths or buy various mouth-hydrating products. It finally hit me—people need to keep their mouths moist. Keeping your mouth hydrated is a challenge for many of us and is important to do.

There must be something going on with people and dry mouths!

My dentist, Dr. Tracy Poole, DDS, of Dental Group West, Toledo, has practiced dentistry for over 20 years. Since my dental office not only keeps their patients’ teeth healthy, they add another tool for a Kim Langenderfer and Dr. Tracy Poole with healthy mouth: education. mouth-moistening products.

I never leave the office without learning something about dental care teachers. She explains my teeth and how to keep them the importance of saliva: “Saliva healthy. My last visit, I saw many moistens, lubricates, aids in digestion, products in the office to help lessen and protects against dental disease.”

She says saliva helps us speak and dry mouth.

I asked Dr. Poole who gets dry eat since digestion actually starts in mouth and how it affects our teeth. the mouth—because of enzymes She said, “Dry mouth is a common in our saliva. Basically, saliva keeps contributor, in today’s population, our swallowing, eating, and overall to patients’ susceptibility to develop digestion running smoothly. The light dental decay. We have seen a spike went on in my head: something as currently in our dental patients’ common and humble as saliva keeps decay rates due to the increasing our bodies in order. I can remember number of medications for med- many times when it was hard for ical treatments. Part of this spike me to eat a meal because my mouth is due to the baby boomers’ aging was parched! population, and part is due to the Saliva buffers the mouth’s pH (pH ability to treat more conditions with is a measure of acidity or alkalinity). medications.”

The mouth should have more alkaElaborating on who gets dry linity to prevent cavities. mouth, she explained, “Patients I visit my dentist’s office twice who have been treated for head a year for cleaning and X-rays and and neck cancers (both with chemo- realize the importance of preventive therapy and with radiation) have dentistry. What I have especially an increased risk for dry mouth, as learned is the importance of keeping well as patients using inhalers, antimy mouth hydrated. I drink water histamines, multiple blood pressure and suck on sugar-free hard candy medications, and antidepressants. n Nobody's perfect - continued on p31

28 January 2020 | Healthy Living News

How well do you know your home fire extinguisher?

I

t’s every homeowner’s nightmare: A small fire starts in the kitchen and quickly grows out of control, or a candle’s flame ignites a lampshade, spreads to the window curtains, and consumes the home in the blink of an eye. With so many combustible materials in the average household, fire is an ever-present danger.

Fortunately, you have a portable fire extinguisher in your home, so you and your family should be safe in the event of a fire, right?

Well, maybe. While a portable home fire extinguisher can be effective in quenching small fires, you can’t rely on it unless it’s fully charged and properly maintained and you and all your family members have been properly trained on when and how to use it.

It’s extremely important for homeowners to understand that portable fire extinguishers are designed for immediate use on small fires, not for large or spreading fires. In fact, even small fires can be a challenge for a homeowner to control with an extinguisher if the conditions aren’t just right. The extinguisher must be large enough to combat the fire at hand, and the operator must be com-

pletely familiar with its capabilities ahead of time. Remember, it’s too late to start reading the label directions once a fire has started.

What to look for when you buy

When shopping for a fire extinguisher, choose a model that is labeled by an independent testing laboratory, such as Factory Mutual (FM) or Underwriters Laboratories (UL), and make sure the pressure gauge is on “full” and the unit was

manufactured within the past year.

Check the control head to make sure it’s not made of plastic. The pressure in the cylinder can cause these heads to fracture, resulting in “rocketing” of the extinguisher’s contents. You may also have difficulty finding a company that’s willing to service or refill extinguishers with plastic heads. Whatever style you buy, be sure to check with your dealer to determine how your unit should be serviced and inspected.

It’s also vital to ensure you can physically handle the extinguisher.

Some models with additional capacity can be quite heavy, and there’s no advantage to paying for that extra flame retardant if you don’t have the physical strength to lift and operate the extinguisher.

The right extinguisher for the job

Each fire extinguisher is labeled based on the type, or class, of fire it will put out. According to the U.S. Fire Administration (USFA), extinguishers are classified as Class A, B, C, D, or K. There are also multipurpose extinguishers, such as those labeled “B-C” or “A-B-C.” Here’s how the USFA defines the different extinguisher classes: • Class A extinguishers put out ordinary fires in ordinary combustible materials, such as cloth, wood, rubber, paper, and many plastics.

• Class B extinguishers are used on fires involving flammable liquids, such as grease, gasoline, oil, and oil-based paints.

• Class C extinguishers are suitable for use on fires involving appliances, tools, or other equipment that is electrically energized or plugged in.

• Class D extinguishers are designed for use on flammable metals and are often specific for the type of metal in question.

These are typically found only in factories working with these metals.

• Class K extinguishers are intended for use on fires that involve vegetable oils, animal oils, or fats in cooking appliances. These extinguishers n

Fire extinguisher - continued on p36

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Healthy Living News | January 2020 29

Six good reasons to work out with a personal fitness trainer

E

very year at this time, we take account of our lives—assessing the good and the bad—and resolve to make positive lifestyle changes.

Of course, high on the list of healthy resolutions for many of us is starting an exercise regimen that will help us build strength and endurance, shed a few extra pounds, and hopefully increase our longevity.

Unfortunately, most of us are destined to drift away from our newly adopted fitness program before it ever really gets off the ground, whether because we push too hard and injure ourselves, fail to achieve the desired results, or simply falter in our motivation.

But this outcome isn’t preordained.

Following through on those fitness goals may be a simple matter of working one-on-one with a qualified personal trainer. Here are six ways working with a fitness pro will help keep your new exercise program on track:

1. Guiding your goal-setting You may have a general idea of what you’d like to achieve through your fitness program, for example losing extra pounds, looking great

30 January 2020 | Healthy Living News

in a bikini, or having more strength and energy to keep up with your kids or grandkids.

But a good personal trainer can help you break down that primary goal into smaller, manageable, measurable goals so you can see that you’re making continuous progress.

2. Promoting proper technique Injury is one of the primary reasons people abandon an exercise regimen—and one of the easiest ways to get injured while exercising is to perform strenuous movements incorrectly. Not only will a good trainer teach and demonstrate the right exercises to reach your fitness goals, but he or she will also monitor you closely as you perform each movement to ensure you’re using safe and proper technique.

3. Keeping you accountable If the only one holding you accountable for showing up at the gym

and putting in a good workout is you, it will be all too easy to put your program on the back burner because “something else came up” or you simply don’t feel particularly motivated to exercise that day. On the other hand, if you know a trainer is anticipating your arrival and ready to motivate you through your workout routine, follow-through on that fitness commitment becomes a whole lot easier.

5. Preventing plateaus

4. Maximizing your motivation

Nowadays, when schedules are already overfilled with work, family, and social commitments, very few people have time to waste on workouts that really don’t work.

A good personal trainer can help you develop an individualized exercise program that will help you maximize your results with a minimal time commitment. ❦

Having just enough incentive to get to the gym won’t do you much good if you lack the motivation to reach for that next fitness level once you arrive. Good trainers are motivators by nature and will push their clients to achieve their goals within safe parameters as well as celebrate their successes.

When a faithfully followed exercise regimen begins to yield diminishing fitness returns, oftentimes the problem is a lack of variety in the program. In essence, the body adapts to the demands placed on it by the “same-old-same-old” workout routine and no longer makes progress. A qualified personal trainer can help you make timely, appropriate alterations to your routine in order to prevent those frustrating plateaus so you continue to make strides in strength, endurance, flexibility, etc.

6. Making the most of your workout time

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Depression and loneliness— getting through the winter months

by Megan Benner Senecal

T

he winter season is here, and the holidays are behind us. For many of us, the holiday season was full of events, parties, and fellowship, but many elders in our community may not have experienced the same joys during the holiday season.

The Centers for Disease Control and Prevention (2019) finds that the majority of older adults are not depressed, with some estimates of major depression in older people living in the community ranging from less than one-percent to about five-percent. However, those numbers begin to rise to approximately 13.5 percent in those who require home health care and to 11.5 percent in older hospital patients. Whether living at home or in a facility, older adults may experience feelings of loneliness, isolation, uselessness, and depression, and some may even contemplate suicide.

What can we do to help?

Make a list of the elders in your family and schedule time with them.

Stop by unexpectedly and take a gift of love. Now that the holidays are over, plan an outing with them to give hope and expectation. Send a card with a hand-written note that

shows a thoughtful personal touch.

If you don’t have any older adults in your family, go out into your neighborhood or your community and try to reach out to someone who may be feeling lonely. You may even consider making a visit to a senior center or local nursing facility.

Whomever you reach out to will most likely view your presence as a gift. The older we get, the more we understand that time is the most valuable gift of all. So, whether it’s your mom, your grandfather, your great uncle, or a neighbor down the street, make a point to have your New Year’s resolution reflect a desire to give back to older adults in your life. Something as simple as gifting someone a calendar and setting a date for coffee or brunch can be a gesture of immeasurable kindness to an older adult who would otherwise feel alone during these winter months.

HEALTH CROSSWORD

by Myles Mellor • ilovecrosswords.com • Answers on page 37

ACROSS 1 Fruit that is a good source of potassium 4 Medicine amount 8 “One a day keeps the doctor away” 9 Relating to food plans 10 Driving offense, abbr.

11 Relieves 13 Type of salt 15 Preschooler 16 Take three ___ day 17 Clean energy 20 Antibody production stimulant 24 Help 25 Compass direction, abbr.

26 Give up, as a right

9 12

14 18 19

DOWN 21 1 Egg ____ (brand of

egg whites) 22 2 Short sleep 23 3 Requires 28 5 Valuable supplement, 29 goes with 29 down 30 6 Type of herbal medicine 31 that helps the body 32 cope with stress 33 7 African nation where hummus and tahini are popular 27 29 30 34 35 36

Supply water Nervous and edgy HDL or LDL, e.g.

Toothpaste holder Cantaloupes Black or haricot

Illness Where greens are often tossed, 2 words White-tailed eagle It’s better fresh F.D.A. guideline abbreviation It’s used to reduce swellings Magazine execs, abbr.

Sewing equipment Lipid panel and others See 5 down Summa ___ laude French for you Recede PC data-sharing system, abbr.

n

to keep my mouth moist so bacteria that can cause tooth decay are kept away from my mouth. I wondered, “What else can I do to avoid dry mouth?”

During my last cleaning visit, I asked Kim about some of the dental products on display in her office.

There is Biotene, a dry mouth rinse, spray, or gel; “Ice chips” candy or “Xyloblasts,” a sugar-free candy containing Xylitol that actually inhibits the growth of “bad” bacteria; Aquoral, a prescription, lipid-based oral spray; ACT Total Care, a dry-mouth fluoride rinse; and Clinpro 5000, a prescription fluoride toothpaste, available only in dental offices.

Dr. Tracy Poole shared a slogan of many dentists today: “Healthy mouth, healthy body.” That makes me try to keep my mouth as hydrated and my mouth and teeth as healthy as I can! There are some simple ways all of us can avoid tooth decay by keeping our mouths moist.

I say it again: “Saliva rocks!”

Moving forward, when spending time with older adults who are in your life, make a point to take a moment after your visit to reflect.

Keep a journal of the conversations to recall and share a couple of months later, and inspire others to take up the challenge.

The value of the elders in our community must be evidenced by our time commitment to their lives.

This winter, bring a smile to at least one elder. Give a smile to everyone you meet, and share the spirit of love.

Please reach out to the Long-TermCare-Ombudsman Program in the new year to hear about advocacy for our elders and how you can become involved. We can be reached at 419-259-2891.

If you or someone you care about is in crisis, please seek help immediately.

• Call 911.

• Visit a nearby emergency department or your healthcare provider’s office.

• Call the toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 1-800273-TALK (8255) or TTY 1-800799-4TTY (4889) to talk to a trained counselor.

Sister Karen Zielinski is the Director of Canticle Studio. Canticle Studio is a part of the Sisters of St. Francis of Sylvania, OH’s overall advancement effort and has a mission of being a creative center where artists generate works, products, and services in harmony with the mission of the Sisters St. Francis. She can be reached at kzielins@sistersosf.org or 419-824-3543. ❦

Megan Benner Senecal is a member of the Ombudsman Office. ❦ 1

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Healthy Living News | January 2020 31

Connect with our advertisers via our online issue at hlntoledo.com

Across

Down

New Year’s resolution consistency with help from Alternative Medicine

by Douglas A. Schwan, DC, Dip ac

A

lot of New Year's resolutions will be made soon and, just as soon, broken again.

The most common resolutions are, “I want to lose weight this year,” “I want to quit smoking,” and “I want to improve my health.”

The key to any long-term change is consistency. Almost all diets end in failure because they will end at some point and, when they do, the weight returns. To lose weight over a long period of time requires consistency in your approach.

There really is no secret formula for long-term weight loss. You need to decrease the number of calories you consume as well as increase the calorie burn. You must do these two things in a consistent way that you can stick with for the rest of your life.

Smoking or drinking are other bad habits that need a consistent approach to overcome. Many times, bad habits are our way of self-medicating to make life more bearable.

Although we know these habits are bad for us, we turn to them to make life a little less stressful over the short term.

Improving our overall health and/ or decreasing chronic pain are also worthy New Year’s resolutions. But sometimes coming up with a plan can be complicated. Many people loathe the handful of pain pills they take every day and wonder what damage such use is doing to their body over the long term.

Fortunately, there are some alternatives to aid in getting consistency back in our lives. For example, acupuncture with nutritional advice can go a long way to curbing appetite over the long haul and assist in controlling anxiety that can lead to overeating.

Acupuncture is useful in spiking low energy levels to help increase activity and aid in calorie burn.

For smoking and drinking habits, acupuncture has been shown to decrease cravings as well as help moderate mood swings that encourage bad habits. Acupuncture

can stimulate production of endorphins in the brain that contribute to calm and pain relief throughout the entire body.

Chronic spinal pain can often be managed utilizing the drug-less and non-surgical approach of chiropractic.

Chiropractic is a system of therapy focused on the structure of the body, particularly the spine. Chiropractors manipulate the body’s alignment to relieve pain and improve function and to help the body heal itself.

Chiropractic services are included in most health insurance plans, including major medical plans, Workers’ Compensation, Medicare, some Medicaid plans, and Blue Cross Blue Shield plans for federal employees, among

others.

Acupuncture is gaining wide acceptance and is included in many insurance plans today, including Anthem BC/BS, Workers’ Compensation, Medicaid plans, and veterans’ plans, among others.

Many doctors practicing Alternative Medicine offer a free initial consultation to discuss your health issues.

Talk to your friends and family for a referral to one near you and start your new year right!

Dr. Schwan is available to speak to your group on a wide variety of Alternative Medicine topics, such as chiropractic, acupuncture, herbal medicine, nutrition, vitamins, etc. He is a graduate of the International Academy of Medical Acupuncture & Palmer College of Chiropractic, and president of Schwan Chiropractic & Acupuncture Clinic in Toledo, Ohio. He is an author, lecturer, and one-time stand-up comedian.

For more information on Alternative Medicine, please visit his website at www.acupuncturetoledo.com. ❦

Are You Suffering?

Try Acupuncture!

Rekha Talla, M.D. Board Certified

AcupuncTure cAn help.

• Migraines, Fibromyalgia & Arthritis • Infertility, Menopause & PMS • Bell’s Palsy, Carpal Tunnel & Sciatica • Pinched Nerve, Allergy & Sinusitis • Smoking, Weight & Stress Control

Better health. naturally.

4235 Secor Rd., Bldg. 1 Toledo, OH 43623

419-479-5679

Some same day appointments available!

Welcoming New Adult & Geriatric Patients 32 January 2020 | Healthy Living News

“My husband and I had a two pack a day cigarette habit.

We tried patches, gum and drugs but nothing worked.

A friend reccomended Dr. Schwan to us for acupuncture. After our treatments my husband and I have both been smoke-free for eight months now! I tell all my friends about how Dr Schwan gave us back a healthy lifestyle!” ... Kristin & Tyler

Dr. Douglas Schwan, Licensed Chiropractor & Acupuncturist Over 32 Years experience with holistic health care Educated: Palmer College & International Academy Medical Acupuncture

Schwan Chiropractic and Acupuncture is dedicated to promoting health and wellness through the traditional Eastern techniques of acupuncture, nutrition, chiropractic and lifestyle choices.

Schwan chiropractic & Acupuncture center

Call for your FREE Consultation Today!

2828 W central Ave, Toledo • AcupunctureToledo.com

Covered by VA, BWC, PI Insurance

419-472-7055

We love feedback. Like us on Facebook. Follow us on Twitter.

Welch We W elch lch Publishing ublishing ing Co. Co.

Q

: Hi there. I have hearing loss in both ears that I have been in denial about for several years. I know I have to bite the bullet and go see an audiologist to start addressing this hearing loss. I’m a little self-conscious and don’t really want anyone to see that I’m wearing a hearing aid, but I want the best hearing. Could you please bring me up to date on the latest hearing instruments?

•

A

: As other electronic technology systems have improved, it’s no surprise that hearing aid technology has changed over the past few years also. The changes are affecting the way we are able to hear, allowing the transformation of lives by making hearing and listening trouble-free.

Today’s state-of-the-art hearing aids are highly effective, sleek, and sophisticated wearable electronics that can help people stay actively connected to life and to those they love.

Many of today’s hearing aids allow users to hear from all directions, in all sorts of sound environments, and even under water. They are digital, wireless, and can connect directly to your smartphone or television. They can also be as discreet or visible as you like. Whether they sit discreetly inside the ear canal or fit behind the outer ear nearly invisible to others, today’s high-performance hearing aids amplify the sounds of life crisper than ever before.

Below are some little-known facts about today’s modern hearing aids: • They’re virtually invisible.

Many of today’s hearing aids sit discreetly and comfortably inside your ear canal, providing both natural sound quality and easy use.

• They adjust automatically to all kinds of environments.

Whether you’re after the ability to hear comments at a meeting,

•

•

•

conversation in a crowded restaurant, or the chirp of crickets on a late summer’s evening, recent technological advances have made hearing aids far more versatile than ever before—and in a broad range of sound environments.

There is a hearing aid for just about everyone. Today’s hearing aid options are amazingly varied. There are different styles for the selfconscious individual, the trendsetter, the partygoer, the intellectual, the active sports enthusiast, the cautious grandmother, the romantic, the weekend warrior, and even the guy just tired of turning up the volume on the TV. There has been no better time than now to satisfy all these different desires.

Water, sweat, and dust are no problem while wearing them.

Waterproof, digital hearing aids have arrived. This new feature is built into some newly designed hearing aids for those concerned about water, humidity, and dust. This feature suits people who work in demanding environments as well as those with active lifestyles—such as swimmers, skiers, and sports enthusiasts.

We all love smartphones, computers, and other electronic

gadgets. Wireless, digital hearing aids are now fit more than any other hearing aid technology. That means seamless connectivity—from smartphones, MP3 players, computers, FM systems, televisions, and other Bluetooth devices—directly into your hearing aid(s) at volumes just right for you.

Hearing aids are always n Sound Advice - continued on p38

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mail

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A Perfect Place to Recover

Donna Hens, West Toledo resident chose Rosary Care Center I rehabilitated after knee surgery at Rosary Care because I don’t have anyone at home to help me.

My room was private with a bathroom – and it was clean!

I can’t say enough about the nurses and how responsive they were whenever I needed something.

Daily activities for residents were nice and they encouraged me to get out of my room and socialize.

AND, Physical Therapy came daily – even on weekends.

Rosary Care Center is located on the 89 acre Sylvania Franciscan campus. We welcome everyone in a warm, caring environment.

Visit us online at rosarycare.org

Call for a tour today. 419.824.3600 jphillips@rosarycare.org

6832 Convent Blvd. • Sylvania, Ohio

A Sylvania Franciscan ministry

EATING WELL The best healthy eating plan for 2020

by Laurie Syring, RD/LD

B

y now, many of us have set our 2020 resolutions and are just getting it together to start making some healthy changes. If the changes you have in mind involve weight loss, we need to talk about your eating plan (notice I avoided using the four-letter word: D-I-E-T).

You might find it surprising that I didn’t say we need to talk about exercise. After all, when it comes to weight loss, healthy eating and exercise go hand in hand, right? Well, it’s true that exercise is an important part of a healthy lifestyle, but losing weight by just working out is very difficult—and it’s very easy to negate any calorie loss achieved in the gym with a few bites of the wrong food. In other words, rewarding yourself with ice cream after an hour at the gym is likely to undermine your progress on the bathroom scale. There’s no getting around it; making changes in what you eat is a must if you want to lose weight.

With that in mind, let’s get back to eating plans. It seems a few plans in particular are all the rage nowadays. You can hardly go anywhere without hearing someone talk about the Keto Diet or the Paleo Diet and all the fantastic weight loss they’ve achieved on it. With all the buzz these diets are generating, I’m reminded of the “Atkins Revolution” of 20 years ago!

Keto vs. Paleo

People often assume the Keto and Paleo diets are more or less interchangeable since both are low-carb.

But there are some key differences.

On Keto your calories come mainly from fat, whereas on Paleo your calories come from protein. Also, if you think Keto is a “cheese-for-all,”

34 January 2020 | Healthy Living News

you’re mistaken because cheese contains carbohydrate in the form of lactose. It’s more about full-fat foods like butter and olive oil as well as meats, poultry, eggs, and fish.

Paleo, on the other hand, is more liberal and allows more options like fruit and vegetables. This eating plan, which is about eating like our ancestors of the Paleolithic age, does not enforce super-strict rations of nutrients. You do, however, avoid dairy foods, processed foods, legumes, and whole and refined grains—essentially everything a caveman could not eat. You can have grass-fed meats, poultry, seafood, eggs, nuts and seeds, fruits and vegetables, coconut oil, olive oil, and avocado.

You lose weight on both plans because you’re restricting foods and eliminating whole food groups. However, they’re often not sustainable, and once you start eating some of the restricted foods, the weight comes right back on (like the Atkins Diet of 20 years ago!). If you have to choose one of these, Paleo would be a better option as it is slightly healthier.

Even better choices

Better yet, choose the Mediterranean Diet, which is your best bet for a healthy eating plan. This plant-based diet—which has been around for at least 20 years (actually for centuries) and was named the “Best Diet of 2019” by US News and World Report—is often recommended to diabetics for blood sugar control.

Many studies have been done on the Mediterranean Diet, and it has been found to help with weight loss, depression, dementia, diabetes, heart disease, breast cancer, stronger bones, and a longer life, to name a few benefits. More a lifestyle than a diet, n Eating Well - continued on p36

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Elizabeth Scott Community 2720 Albon Road Maumee, OH 43537 419-865-3002 www.elizabethscott.org

Continuing Healthcare of Toledo 4420 South Ave. Toledo, Ohio 43615 419-531-4201 www.ContinuingHC.com

Rosary Care Center 6832 Convent Blvd.

Sylvania, OH 43560 419-824-3600 www.sistersosf.org

Genacross Lutheran Services Wolf Creek Campus

Senior Star at West Park Place

Park Terrace Nursing and Rehabilitation

2001 Perrysburg-Holland Rd. Holland, OH 43528

3501 Executive Parkway Toledo, Ohio 43606

2735 Darlington Rd.

419-861-2233

419-442-8563

www.GenacrossLutheranServices.org

www.seniorstar.com/westparkplace

Toledo, Ohio 43606 419-531-4465

Senior Living Guide

www.parkterracenursing.com

Parkcliffe Community

Choosing a senior living community that’s right for you or a loved one is among the most important—and challenging— decisions you’ll make in your lifetime. We’re fortunate here in Northwest Ohio and Southeast Michigan to have a wide variety of high-quality senior living options, including independent living, assisted living, continuing-care, and subsidized low-income housing communities.

To make your decision a bit easier, we’ve assembled this guide to all the senior living properties that regularly support Healthy Living News through advertising. In addition to referencing this page for each organization’s contact information, we urge you to see their ads in the pages of this issue, check out their websites, and give them a call to schedule a tour if you are interested in hearing more about all the services and amenities they offer.

4226 Parkcliffe Lane Toledo, OH 43615 419-381-9447 www.parkcliffe.com

Pelham Manor 2700 Pelham Rd Toledo, OH 43606 419-537-1515 www.jewishtoledo.org

St. Clare Commons

The Manor at Perrysburg

Gardens of St. Francis

Fieldstone Villas

12469 Five Point Road Perrysburg, OH 43551

250 Manor Drive Perrysburg, OH 43551

930 S. Wynn Road Oregon, Ohio 43616

9640 Sylvania-Metamora Rd. Sylvania, OH 43560

419-931-0050

419-874-0306

419-698-4331

419-386-2686

www.homeishere.org

www.ManorAtPerrysburg.com

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www.sunset-communities.org

Sunset House

Ohio Living Swan Creek

Franciscan Care Center

The Lakes of Monclova

4030 Indian Rd. Ottawa Hills, OH 43606

5916 Cresthaven Lane Toledo, OH 43614

4111 N. Holland-Sylvania Rd. Toledo, Ohio 43623

Monclova Road Maumee, Ohio 43537

419-536-4645

419-865-4445

419-882-6582

419-866-3030

www.sunset-communities.org

www.ohioliving.org

www.homeishere.org

www.lakesofmonclova.com

The Woodlands

Plaza Apartments

The Laurels of Toledo

4030 Indian Rd. Ottawa Hills, OH 43606

2520 Monroe Street Toledo, Ohio 43620

1011 Byrne Road Toledo, OH 43607

Browning Masonic Community

419-724-1220

419-244-1881

www.sunset-communities.org

8883 Browning Drive Waterville, Ohio 43566

419-536-7600

419-878-4055

www.vmc.org

www.laurelsoftoledo.com

Sunset Village

Genesis Village

9640 Sylvania-Metamora Rd. Sylvania, OH 43560

2429 S. Reynolds Rd. Toledo, OH 43614

Genacross Lutheran Services Toledo Campus

419-724-1200

419-720-1286

www.sunset-communities.org

www.genesisvillage.org

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Healthy Living News | January 2020 35

Spiritually Speaking

n

Fire extinguisher - continued from p28 are generally found in commercial kitchens, such as those found in restaurants, cafeterias, and caterers. Class K extinguishers are now finding their way into the residential market for use in kitchens.

Multipurpose extinguishers rated for type A, B, and C fires are most commonly recommended for home use.

Remember to PASS

Prayer is not complicated!

by Sister Mary Thill

I

t’s that time of year again to make some resolutions that will carry you through the joys and sorrows, celebrations and challenges, as well as the ordinary and extraordinary times ahead in this new year. I would suggest that you include prayer in your attempts to get through daily life as peaceably as possible. Let’s face it, each day brings with it any number of experiences that could be helped along by a prayer or two or, as Glenn Byer suggests, thinking of prayer as a state of being. Perhaps that could be your resolution this year. Begin to think and act toward life’s situations from an inner sense of yourself—a state of being. Try it; you might like it.

When I was very young, I learned that prayer was lifting up my mind and heart to God. I learned prayer formulas, the Our Father, the Hail Mary, the rosary, and other prayers.

I later learned that there are different kinds of prayer: praise, petition, gratitude, meditation, centering, etc. Many religions have their own unique kinds of prayer and ways of praying as do individuals who just pray as they are able. I have a sense that God smiles on us as we sometimes try to outdo one another in our many prayers and rituals. I am increasingly aware that my very promise to pray for someone is a prayer as I lift them up to God in my mind and in my heart.

When I do say a prayer with a patient, I often reach for her hand and join hands with those who may surround her and call on us to be aware of God’s presence and love and to be enfolded in that reality.

I invite others to join their words, their thoughts, their songs to the

36 January 2020 | Healthy Living News

Prayer is the key of the day and the lock of the night. +Thomas Fuller To pray is to stroke the face of God. +Johannes Hermann If prayer is right, everything is right. +Theophane the Recluse Prayer is not complicated!...

I believe that prayer is a state of being. In prayer we make connections with God and with one another in countless ways that include words but also include so much more. +Glenn Byer prayer. It is always a very peaceful and uplifting experience, and I see it in the faces of those in the room. I never know what I’m going to say or do; the words and actions just seem to flow and fit the occasion. It’s really not complicated!

Another resolution connected with prayer this year may be to pray at least in the morning and in the evening. I’ve been saying, “Good morning, God!” every morning when I get up. A Bishop told my 1964 Confirmation class that that is what he did, and I’ve been doing it ever since. My Muslim friends pray five times a day, and many cloistered nuns and monks pray as many as seven times a day. Considering prayer as a state of being would help this to be as natural as breathing. It’s just something you do and or say all day long no matter the reason or event.

I pray that you will consider praying as one of your resolutions for n Spirtually Speaking - continued on p38

The National Fire Protection Association urges everyone to remember the word “PASS” when it comes to fire extinguisher use. This memory device stands for Pull, Aim, Squeeze, and Sweep. First, pull the pin located at the top of the cylinder and, with the nozzle pointing away from you, release the locking mechanism. Next, aim the nozzle at the base of the fire and squeeze the lever slowly and evenly, sweeping the nozzle from side to side.

When to fight the fire and when to flee

According to the USFA, you should attempt to fight a fire with a portable fire extinguisher only if the following conditions exist: • You have alerted other occupants and someone has called the fire department • The fire is small and contained to a single object, such as a wastebasket • You are safe from the toxic smoke produced by the fire • You have a means of escape identified and the fire is not between you and the escape route • Your instincts tell you that it is safe to use an extinguisher.

If all of these conditions are not present or you have any doubts about your ability to fight the fire, get everyone out of the house and call 911. ❦

n

Eating Well - continued from p34 this eating plan encourages eating with friends and family, socializing with meals, and mindful eating.

Processed foods are avoided, and the focus is on fruits and vegetables, beans, lentils, whole grains, seeds, and nuts. Animal-based choices revolve primarily around seafood and fish with some poultry and minimal intake of red meat. Oh, and let’s not forget the glass of red wine per day (now white wine is okay too)!

If you happen to pick up that US News and World Report article, you will also find that the number-one diet for weight loss is WW (formally Weight Watchers), on which you can eat over 200 zero-point foods every day—mostly fruits, vegetables, and lean protein. n

Think the “Three S’s”

So much of weight loss is mental, and having the ability to eat the suggested foods, with an occasional indulgence, is what is really important with a healthy eating plan. To achieve that, it’s helpful to think the “Three S’s”—Simple, Satiety, and Sustainable.

Is the plan something you can do?

Is it going to make you feel satisfied?

If you’re starving, you’re not likely to stay on the plan. When you start to eat again—“re-feed”—the weight comes right back on and perhaps more. Is the plan sustainable? Can you eat this way not just now but for a lifetime?

Remember, diets that eliminate entire foods groups and are very restrictive are not substantiated by science. Learning how to make healthy food choices is key, and making those choices on most days is my mantra!

Whatever you do, be sure to educate yourself and choose a safe plan to improve your health.

Laurie Syring, RD/LD, is Clinical Nutrition Manager at ProMedica Flower Hospital. ❦

PAD - continued from p9

if you have it, eat a healthy, low-cholesterol diet, and exercise regularly.

While it may seem counterintuitive, routine exercise is also very important for people who already have PAD. “Exercising can be challenging if you have pain in your legs, but doing it will help promote the development of collaterals, natural vascular detours that the body creates to circumvent blockages. The more you exercise, the more of these collaterals your body will make. And if you push yourself for an extra minute or two each time you exercise, you can double your distance in about six months,” Dr. Hariri advises. ❦ We love feedback. Like us on Facebook. Follow us on Twitter.

You’re never too old for Super Slow Training T

hough most of the clients currently taking advantage of the Super Slow Training method offered at TriggerPoint are in their 40s, this evidence-based, time-efficient exercise solution is gaining popularity among people of all ages—including individuals well into their senior years.

One such client is Peg Anderson, age 92. Anderson learned about Super Slow Training from an ad and article in Healthy Living News and decided to explore the program further. So she came to TriggerPoint, tried it out, and was immediately impressed. “I thought, ‘This is great! I need to keep doing this!” she recalls.

At that time, Anderson was beginning to have difficulty managing the stairs outside her home and wasn’t sure whether she would be able to continue living there. She had even purchased two canes to help her navigate the stairs. However, after just a handful of Super Slow Training sessions, she began to notice a positive change. “I could tell a difference after doing the program once a week for just three weeks. I realized I was getting stronger and could go up and down those stairs without much effort whereas I struggled before. So I said I’m never going to quit this. I’m still not using either of those canes, and I attribute that to coming to TriggerPoint and making my muscles stronger,” she says.

TriggerPoint owner Russ Wakefield explains that Super Slow Training involves lifting and lowering weights at a very slow rate, keeping consistent tension on the muscle throughout its whole range of motion. High-tech monitors on the specially designed Super Slow Training equipment help clients maintain the proper form, technique, and tempo during workouts.

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Announcing Continuing Healthcare of Toledo (formerly Fairview Skilled Nursing & Rehab Center)

Join our success!

Waiting list now forming!

For more information or to schedule your personal tour, please call 419-531-4201

You should go to TriggerPoint because it will save your life.

After about 3 months, I was able to cut out all the blood sugar medication. That’s been amazing.

I’m no longer diabetic anymore and I’ve lost 61 pounds!

Continuing Healthcare of Toledo

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Skilled Nursing and Rehabilitation

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4420 South Ave. Toledo, Ohio 43615

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Continuing Healthcare Solutions is excited to be in your community!

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TriggerPoint Training 20 MINUTES PER WEEK

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Need a fitness solution that fits?

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a high-intensity workout, but that should not discourage anyone from participating as long as they have their physician’s approval. Wakefield notes that clients of all ages, backgrounds, personalities, and body types—even

pregnant women—can participate in and benefit from this time-efficient program. Anderson has certain physical challenges, including arthritis in her shoulder, but she says that her trainers at TriggerPoint are fully aware of her age and limitations and are careful to modify her program accordingly.

Asked what she would tell others in her age group about Super Slow Training, Anderson states, “You are never too old for this. If you have physical limitations, the trainers will help you work around them.

Remember, health problems are expensive and become more and more likely the older you get. You can’t just sit around reading magazines and eating bonbons and expect to stay healthy. You have to get moving and keep moving!”

Wakefield urges anyone who is seeking a more efficient strength-training and conditioning alternative—or is simply tired of getting disappointing results from conventional workouts— to follow Anderson’s example by n Training - continued on p38

The smartest workout in town!

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weekly workout time may actually decrease.

Super Slow Training is considered

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This method differs from conventional strength-training techniques in that there is no fast momentum to help do the work for you.

Though slow, this technique is intense, really working the muscles. It’s also very safe, with highly experienced and educated trainers working one-on-one with clients and monitoring and adjusting their every move. After this intense exercise stimulus, the body recovers for seven days, producing the desired results.

Ours is a busy, fast-paced society that allows us little time to focus on health and fitness, so TriggerPoint clients appreciate the fact that Super Slow Training demands no more than a half hour of their time once a week. In fact, the program can be completed over your lunch hour with no requirement to change clothes or shower afterward.

What’s more, as you progress through the program and begin to see results you never thought possible, that

ContinuingHC.com A Continuing Healthcare Solutions Community

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Call Today to Try our Proven Approach FREE

419-536-0408 TriggerPoint on Facebook No obligation, limit one per person, new clients only.

Healthy Living News | January 2020 37

The keys to conflict resolution

by Daniel J. Jachimiak

W

hat is conflict resolution? Conflicts, arguments, and change are natural parts of our lives as well as the lives of every agency, organization, and nation. Conflict resolution is a way for two or more parties to find a peaceful solution to a disagreement among them. The disagreement may be personal, financial, political, or emotional. When a dispute arises, often the best course of action is negotiation to resolve the disagreement. Conflict resolution through negotiation can be good for all parties involved. Often, each side will get more by participating in negotiations than they would by walking away.

There are several steps to negotiating the resolution of a conflict successfully. They include:

Understand the conflict

Conflicts arise for a variety of reasons. It’s important for you to define clearly your own position and interests in the conflict, and to understand those of your opponent.

Interests play an important role in better understanding conflicts. People often waste time bargaining over positions. Instead of explaining what the interests of their position are, they argue about their bottom line.

Communicate with the opposition Now that you have thought through your own interests and those of the other party, you can

begin to communicate directly with your opposition. For productive talks, you must listen; let everyone participate who wants to; speak about yourself, not the other party; be concrete but flexible; avoid early judgments; and find a way to make their decision easy.

Brainstorm possible resolutions

Now that you know the interests of both parties and how to communicate better with the opposition, you can start thinking about solutions. Look at all the interests you have listed, for you and your opponent, and look for common interests. You can brainstorm with your opponent only or with a group of people. Work to come

38 January 2020 | Healthy Living News

Garden- continued from p23 as their ultimate height and spread. When sketching in the plants you’d like to add to your garden or landscape, be sure to draw each one to its mature dimensions to avoid overcrowding and make sure each plant is hardy enough to make it through our local winters.

Keep in mind that it doesn’t matter how professional the design looks as long as it’s legible to you and the measurements are clear. Of course, you do have the option of having a professional draw up your design. Some garden centers even offer this service to their customers for free provided they eventually purchase their plants there. ❦ n

n

up with as many ideas as possible, and look for win-win solutions, or compromises, in which both parties get something they want.

Choose the best resolution

You will need to decide which resolution is best. Review your brainstorm ideas and star the best ones.

These are what you will work with during the conflict-resolution process.

The goal here is to use both groups’ skills and resources to get the best result for everyone. Which resolution gives both groups the most? That resolution is probably the best one.

Explore alternatives

There may be times when, despite your hard work and good will, you cannot find an acceptable resolution to your conflict. Always have your best alternative somewhere in the back of your mind. As you consider possible agreements with your opponent, compare them to this “best” alternative.

Cope with stressful situations and pressure tactics

Sound Advice - continued from p33 charged and ready. A new rechargeable feature on some new hearing aids allows you to recharge your hearing aids every night so they’re ready in the morning. There’s no more fumbling with small batteries.

Just place the hearing aids into the charger at night, and in the morning they’re ready to go.

So, you can see there is no reason to hold off any longer. We are able to provide a solution to any concern.

Randa Mansour-Shousher, AuD, CCC-A, is a Doctor of Audiology with Northwest Ohio Hearing Clinic, located at 1125 Hospital Dr., Suite 50 in Toledo (419-3834012) and 1601 Brigham Dr., Suite 160 in Perrysburg (419-873-4327). ❦ n

Spiritually Speaking - continued from p36

2020 and see it as the “key of the day and the lock of the night.” Reflect on Johannes Hermann’s words, “To pray is to stroke the face of God.” And “if prayer is right, everything is right,” so says Theophane the Recluse. And most of all remember, “Prayer is not complicated!” It naturally flows from the mind and the heart. Try it you; might like it! Blessings for the New Year!

Sister Mary Thill is a Sylvania Franciscan Sister. She is Patient Liaison for Mature Health Connections at Mercy Health – St. Vincent Medical Center. She can be reached at 419-251-3600. ❦ Training - continued from p37 calling TriggerPoint and giving Super Slow Training a try. “This efficient, evidence-based program might just be the exercise solution you’ve been looking for,” he states.

n

For an appointment, call Russ Wakefield at 419-536-0408. TriggerPoint, located at 2449 N. Reynolds Rd., is also on Facebook. ❦

We’ve talked about how to negotiate with a fairly reasonable opponent.

However, you need to be prepared to negotiate with all kinds of opponents, both reasonable and unreasonable.

What if your opponent is more powerful and influential than you are?

What if they refuse to meet or talk with you? When these situations arise, stay calm and go slow. Don’t get angry or make a rushed decision.

In conflict resolution, the best solution is the one that’s best for both sides. Of course, that’s not always possible to find, but you should use all your resources to solve your conflict as smoothly as you can.

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Dan Jachimiak is a life coach and life skills trainer working with teens, young adults, and adults in the Toledo area. He can be reached at 419-787-2036. ❦

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