luminate-march by In&Out Publications

LUMINATE MARCH 2014

YOUR GUIDE TO A HEALTHIER LIFE

GET A

GREAT WORKOUT IN A HURRY Page 10

A Really Nice Place…

If you have to go Page 7

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EMERGENCY CHART

Page 8

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INSIDE

VOL. 1.2

ASK A PRO

Hearing is Understanding

ASK A PRO

Burn Calories After Your Workout Ends

6 THE PULSE

Anthem Kid Wins Healthy Cooking Challenge

THE PULSE

A Really Nice Place… If You Have To Go Editor Karen Goveia

kgoveia@anthemnews.com

LUMINATE

Listings Editor Sarah Crouse

In&Out Publications, LLC P.O. Box 74693 Phoenix, AZ 85087 623-239-3956 | www.anthemnews.com

Contributors Amanda Niemerg

Publisher Nadine Shaalan

events@anthemnews.com

aniemerg@anthemnews.com

Brad Wood

bwood@anthemnews.com

Robert Roy Britt

rbritt@anthemnews.com

nshaalan@anthemnews.com

WELLNESS

Just in Case… Where to go for an Emergency

FITNESS

Intense & Brief: Worthwhile Workouts for Busy People 13 Great Finds 14 Marketplace 15 Calendar Advertise in Luminate 623-239-3954 ads@anthemnews.com For ad rates, visit www.anthemnews.com Questions or Comments? info@anthemnews.com COPYRIGHT 2014. All Rights Reserved.

Luminate Magazine and In&Out Publications, LLC do not endorse any specific product, service, test or treatment. The contents of Luminate Magazine, such as text, graphics, photos and other material (“Content”) are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Consult your doctor before you start, stop or change any prescribed part of your healthcare plan, fitness plan or treatment.

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ASK A PRO

Burn Calories After Your Workout Ends

My workouts have hit a wall. I stopped losing weight and feel like I’m losing muscle tone. I run and ride a bike a couple days a week, and do quite a bit of hiking. I love cardio, but why isn’t it working anymore?

our current routine needs some revamping. Your program is burning a decent amount of calories, but only while you are working out. Your calorie burn is dropping significantly for the remainder of the day.

3) R ecover for a period of 15–30 seconds with lower intensity activity. While there is no specific number of intervals for a HIIT session, you will most likely need to start with just a few intervals and work your way up. Start with body-weight exercises and work your way up to some full-body resistance moves during your HIIT training.

What you need is a big change in your workout routine. Introduce High Intensity Interval Training This will give you great or HIIT as it is more results and something I call popularly known. A HIIT session should look like this: the “After Burn Effect.” After burn happens when you 1) W arm up so your body add all the right ingredients is ready for the workout. to your workout so you Warm ups should consist continue to burn calories of at least five minutes of hours after your workout. light to medium intensity SkinSport specializes in cardio. these High Intensity Interval 2) B egin your high intensity Training sessions creating the After Burn Effect to intervals. Work as hard increase lean muscle mass as you can for 30–60 seconds. and speed up fat loss.

Scott Skinner is owner of SkinSport Fitness Centers (Anthem and Biltmore locations) specializing in the “After Burn Effect” through HIIT workouts. SkinSport provides nutrition planning, grocery tours and superior customer service. Scott@skinsport.com skinsport.com

623-229-8975

$97 first month of unlimited training (first-time clients)

MARCH 2014 | 5

The

GREAT

in Green Beans Vitamin A Good for eye health, and they serve as antioxidants and anti-inflammatories.

Sophia Gray

Vitamin K Reduces the risk of blood clots and related heart disease. May reduce the risk of osteoporosis. Vitamin C In addition to boosting the immune system and preventing scurvy, Vitamin C helps the brain produce serotonin, the primary goal of most common antidepressants.

SOURCE World’s Healthiest Foods

OBESITY UPDATE… New research reveals a significant decrease in obesity among 2- to 5-year-old children (from 13.9% to 8.4%) and a significant increase in obesity among women aged 60 years and older (from 31.5% to 38.1%) from 2003 to 2012. SOURCE Journal of the American Medical Association 6 | MARCH 2014

THE PULSE

Anthem Kid Wins Cooking Challenge

ophia Gray is only 10 years old and already getting attention for her healthy cooking skills. The Anthem girl was selected by a panel of experts as one of five finalists in a cooking challenge hosted by Blue Cross Blue Shield of Arizona. She went on to win the challenge by popular vote. The contest, “Walk On! Kids Cooking Challenge,” called on children 9 to 12, to submit healthy, tasty recipes that can be cooked in 20 minutes or less.

green beans,” put her in the top five. “I entered the cooking contest because I thought it would be fun to share my recipe with people who like to cook,” Sophia said. I’ve been cooking with my grandma since I was three years old.”

The Walk On! Kids Cooking Challenge aims to inspire healthy cooking and eating habits to combat the alarming childhood obesity rate in Arizona. Get Sophia’s recipe at walkonaz. com/meet-the-cookingSophia’s “French-fry-like challenge-winner.

THE PULSE

A Really Nice Place

…If You Have To Go By Amanda Niemerg

ohn C. Lincoln Sonoran Health and Emergency Center is open… So what is it?

The emergency facility is not a trauma center. However, according to Chris Stewart, clinical coordinator for the ER, the physicians and nurses are prepared to treat anyone, whether that means stabilizing and moving the patient to an appropriate facility or treating and discharging. “It’s a different kind of ER experience,” he said. “This facility is an amazing facility. It’s more like a spa than an ER.”

and out so rooms can be stocked from the hallway without disturbing the patient. Suspended doors roll silently and the internal blinds can be operated from outside so staff can unobtrusively monitor patients. With 12 standard rooms and one major medical room (for patients needing more care), Stewart said patients will usually go directly into a room, bypassing the waiting room.

That’s what happened to Cindy Maxwell of Anthem when she arrived early on Feb. 24. “[I was]In a lot of pain; they administered relief very quickly,” Maxwell Wood floors and doors and soothing colors impart said of her treatment more serenity than sterility. for a kidney stone. Staff Cabinets open from inside communicated the process

PHOTO BY NADINE SHAALAN

to her. “I was taken to have a scan done, which took no more than five minutes and results back in 10. I was in and out—prescription in hand—in one hour’s time.” The non-emergency side of the facility offers outpatient medical imaging (CT Scans, MRIs, X-rays, ultrasounds, EKGs) and a breast health center. According to Kathy Benns, supervisor and videologic technologist at Sonoran, any doctor order for imaging is accepted, even if written for a different facility. Women can get an annual mammogram at Sonoran, but for a lump or a diagnostic mammogram with ultrasound, you’ll need to choose a different facility. MARCH 2014 | 7

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WELLNESS

JUST IN CASE…

o one wants to rush to the doctor’s office only to find it closed. And then rush to urgent care to learn it’s not equipped to help you. A trip to the emergency room can be costly. And, because hospitals treat patients in the order of severity, the wait can be very long for a less-life-threatening problem. Susan Fuchs, spokesperson for John C. Lincoln Health Network, said some head

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SYMPTOMS TREATED Fever Snakebite Scorpion Other Insect Sprains Broken Bones Stitches Burns Concussion Eye Injury Asthma Attack Allergic Reaction Migraine Diabetic Shock Chest Pain Stroke Symptoms 8 | MARCH 2014

Except complex fractures 

Yes, unless severe

Yes, but lack of consciousness or neurological symptoms require emergency facility

Minor/foreign bodies

Mild only

Yes, unless breathing is impaired

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to urgent care with complex lacerations, dismemberments or chest pain when they should go straight to an ER. Flip side, ERs often see patients with strep, the flu or nose bleeds; problems which often handled at a family practice or walk-in clinic. Pre-Plan The best time to figure out where to go for an emergency is before an emergency.

Sonoran Health & Emergency Center

1. K now what facilities are close to home, work and school, and how to get there. 2. C heck to see which work with your insurance. Make sure you understand your insurance company’s definition of “emergency.” 3. N ote emergency departments even if they aren’t “in-network.” Most insurance will cover the initial cost for an out-of-network hospital for an emergency.

John C. Lincoln Deer Valley Hospital (Including Mendy’s Place Children’s Emergency Center)

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FITNESS

The 7-minute Workout

Do each exercise for 30 seconds, with 10 seconds between (total time is actually eight minutes for a set). Researchers recommend repeating the set two or three times. The variety and order of the exercises provide a total-body workout of significant intensity. umping Jacks 1 J(total body) all Sit 2 W(lower body) ush-up 3 P(upper body) bdominal Crunch 4 A(core) tep-ups 5 S(total body)

6 Squat (lower body) riceps dip on chair 7 T(upper body) 8 Plank (core) knees 9 High (total body)

INTENSE Worthwhile Workouts for Busy People

& BRIEF

By Robert Roy Britt

he benefits of exercise are well documented: better health, more energy, improved mood, even a better sex life. But hey, who has time? Well, a growing body of research shows you don’t need to slog for hours to be more fit. In 30 minutes or less— perhaps much less—a high-intensity workout can provide many of the health benefits often associated with longer workouts. Several studies have found benefit in short, intense workouts involving intervals: bursts of uncomfortable activity near your maximum heartrate followed by periods of recovery. Scientists haven’t teased out all the

details, but there’s growing consensus that something is a lot better than nothing. Is 4 Minutes Enough? A Norwegian study last year had overweight, sedentary men warm up, then do a four-minute strenuous run on a treadmill at 90 percent of the their maximal heart rate—the kind of effort that prevents talking. They did the four-minute workout three times a week for 10 weeks. A second group did the same workout but performed four fourminute intervals in each session. The 26 men in the study, on average, increased their maximal oxygen uptake—a measure of endurance— by 10 percent. Here’s the

10 Lunge (lower body)  11 Push-up  and Rotation (upper body)

12 Side Plank (core)  American College of Sports Medicine’s Health & Fitness Journal 10 | MARCH 2014

1 

2 

HIT, HIIT, HICT, CROSSFIT TABATA TRAINING, P90X3, T25… High intensity workouts come in lots of flavors. The common feature is a workout so intense you won’t be able to say more than a few words without having to catch your breath.

kicker: There was no difference in improvement between the two groups. “A growing body of evidence suggests that exercise training with lowvolume but high-intensity may be a time-efficient means to achieve health benefits,” the researchers wrote in the journal PLoS One.

Before You Start at McMaster University in Canada, is one of the foremost researchers on high-intensity interval training, what he calls HIIT. Research by Gibala and others found three weekly workouts of less than 30 minutes each, with 10 of those minutes being intense, “improve aerobic capacity, skeletal muscle oxidative capacity, exercise tolerance and markers of disease risk after only a few weeks” in healthy individuals and those with disorders like diabetes and heart disease, he wrote in the journal Applied Physiology, Nutrition, and Metabolism. In one study detailed in the Journal of Applied Physiology, Gibala’s team found people with type 2 diabetes who do three intense workouts a week for two weeks lowered their blood-sugar levels.

Researchers say the workout should not be done by the overweight, elderly, injured, or anyone with hypertension or heart disease. Visit your doctor before embarking on any fitness program, especially high-intensity training.

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“Brief bouts of relatively Martin Gibala, intense exercise can professor and chair of the provide considerable bang Department of Kinesiology for the buck in terms

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MARCH 2014 | 11

of health and fitness benefits,” Gibala told Luminate. Why the 7-minute Workout Takes 24 Minutes Many media outlets have hailed the “seven-minute workout” as a sort of miracle program needing no special equipment and almost no time. But most failed to report the researchers who studied this workout recommend doing three sets, for a total of 21 minutes. And, counting the 10-second rest between each of 12 exercises, a seven-minute set actually takes eight minutes. Still, in less than half an hour, a fit and healthy person can get a workout scientifically shown to promote weight loss and improve the health of your heart and muscles, as published in the American College of Sports Medicine’s Health & Fitness Journal.

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Yet most studies on short-duration, high-intensity training have been relatively small, involving just a handful of participants over relatively short periods of time (weeks, not years). Gibala and others say more study is needed. Bottom line: Brief, intense workouts can be good when you’re traveling or short on time, and are particularly effective for those already in shape.

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And nobody is suggesting shorter workouts should be easy. “There is no free lunch, and intense interval exercise can be uncomfortable during the actual work bouts,” Gibala said. “But the tradeoff can be a markedly reduced total training volume and time commitment, especially compared to the traditional guidelines.”

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SPONSORED CONTENT

GREAT FINDS

TERRY'S TIPS

Intense, Brief, Free! T hese are the movements you make in your active daily life… only intense! High Intensity Interval Training is all the rage and SkinSport is all about it. Individualized, supervised high-intensity training customized for your fitness level. This is the workout that promises to burn calories long after you’re finished working out. Two Weeks FREE HIIT Training. Call 623-229-8975 or visit skinsport.com. Track Your Every Move Wrist-born fitness trackers measure your overall movement and even sleep patterns. Some double as watches. The devices pair with smartphone apps to track your fitness trends and offer advice. Find reviews at Live Science (http://goo.gl/nUgSUj) Nike’s Fuel Band in translucent white ice is on sale for only $99 (as of publication) at the Nike store at the Outlets at Anthem. Seven Minutes on Your Phone S queeze in an intense workout any time with a high-intensity workout app on your phone. Choose from several sevenminute workout apps with the same 12 exercises [See page 10], but we like the Johnson & Johnson's Official 7 Minute Workout for its video demonstrations and audio instructions. For more focused workouts, try Hot5. This app lets you download many targeted 5-minute workouts, from abs to core to stretching and sculpting. Hot5 and 7 Minute Workout are FREE and compatible with Android and Apple.

4 Ways to Stay Fit at Work

hysical activity boosts brainpower, and even simply standing is better than sitting, studies find. Terry Donatto of Adventure Boot Camp recommends three ways for a busy person to nudge toward better fitness: 1 Walk and talk A 15-minute ● call can become a 15-minute workout. Or stand during meetings (makes for shorter meetings!).

2 Take a break. Schedule an ● hour lunch on your calendar and slip in a 20-minute gym workout or brisk walk outside.

3 Remember isometrics? ●

Clench your butt, abs, thighs and chest muscles. Hold for several seconds and repeat 10–15 times each. No one will know.

4 Get a fitness wristband. For $50 to $150, these bracelets tell you how much you move— or don’t—each day, motivating you to be more active.

●

Terry Donatto runs Adventure Boot Camp in Anthem, a four-week outdoor fitness program offering instruction, nutritional counseling and motivational training.

anthembootcamp.com

623-694-3799

MARCH 2014 | 13

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Sssssnake Ssssseason!

s temperatures rise, snakes get active. We’ve seen increased activity in the area and the Phoenix Herpetological Society has reported an increase in the number of recent calls. “Most important is to look where you are stepping or reaching outdoors, and 14 | MARCH 2014

PHOTO BY ROBERT ROY BRITT

avoid sticking your hands in areas where you can’t see what you may be touching,” said Debbie Gibson, vice president of the Phoenix Herpetological Society. Rattlesnakes don’t always warn with a rattle. This snake coiled up and hissed at us. Remove your earbuds when you hit the trail.

CALENDAR THURSDAY 3.6

Spring Fitness Hike

of mental health awareness and inspiring healthy lifestyle choices. Zumba demonstrations.

A variety of trails with varying degrees of difficulty, now with spring weather and wildflowers galore. Meet at the nature center.

9 a.m.—2 p.m. Lake Pleasant Regional Park 41835 North Castle Hot Springs Road Morristown 602-372-7460, Ext. 202 $6/Vehicle; $2/Watercraft

8—10 a.m. Cave Creek Regional Park 37019 North Lava Lane Cave Creek $6/Vehicle

Is Your House Healthy and Energy Efficient?

6– 7:30 p.m. Washington Activity Center 2240 West Citrus Way, Phoenix 602-534-4444 Free

Learn simple ways to make your house more energy efficient, weatherized, protected from dust, contaminants, water issues and pests, and most of all, safer for you and your family. Giveaways available, registration required.

Emergency Preparedness Training

7–10 p.m. Daisy Mountain Fire Station 141 43814 North New River Road, Phoenix 623-695-1424 Free

Be ready to take charge in a crisis. Learn basic response and organizational skills that could save and sustain lives. Training for 8 weeks on Thursday evenings through April 17. Registration required.

FRIDAY 3.7

Carefree Farmers Market

9 a.m.—1 p.m. Carefree Desert Gardens Amphitheater 101 Easy Street, Carefree 623-848-1234 Free

Demonstrations by chefs from Valley restaurants. Accepts AZ Farmers Market Nutrition Program vouchers.

Short Morning Hike

9—10 a.m. Lake Pleasant Regional Park 41835 North Castle Hot Springs Road Morristown 602-372-7460, Ext. 202 $6/Vehicle

Learn about the Hohokam Indians on a gentle 1-mile hike on the Roadrunner Trail.

SATURDAY 3.8

Heart and Sol Festival 11 a.m.—4 p.m. Civic Space Park 424 North Central Avenue Phoenix 602-999-0563 Free

A variety of health and wellness exhibitors focusing on the importance

Pleasant Paddlers Program: Paul's Hideaway Cove Tour

Paddle tour of the cove and optional 4-mile hike to an airplane wreck. Bring your kayak/canoe and life vest.

SUNDAY 3.9

Anthem Farmers Market 9 a.m.—1 p.m. Anthem Community Park 623-848-1234

Local producers of organic and seasonal crops. Ranchers with grassfed beef, pork, lamb and goat. Fresh eggs, cheeses, butters, jams and jellies. Upper section of the park by the Veteran's Memorial.

TUESDAY 3.11

Look Good... Feel Better

4:30—6:30 p.m. John C. Lincoln Breast Health and Research Center 19646 North 27th Avenue #205 Phoenix 623-434-2784 Free

Non-medical, brand-neutral public service program teaching beauty techniques to cancer patients. Open to all women undergoing chemotherapy, radiation or other forms of cancer treatment. RSVP.

Thrive

6—8 p.m. John C. Lincoln Breast Health and Research Center 19646 North 27th Avenue #205 Phoenix 623-780-4673

Support group for women diagnosed with breast cancer in their 20s, 30s and 40s.

Adult Beginning Yoga

7:15—8:15 p.m. North Valley Regional Library 40410 North Gavilan Peak Parkway 602-652-3000

Slow-flow hatha yoga class. Wear comfortable clothing and bring a yoga mat (a limited number of mats available to borrow).

Yoga Story Time for Preschoolers

1 p.m. North Valley Regional Library 40410 North Gavilan Peak Parkway 602-652-3000

Stories, rhymes and music followed by kid-friendly yoga activities and crafts. Ages 3-5.

WEDNESDAY 3.12

Bullying and Relational Aggression Prevention 6:30 p.m. Anthem Civic Building 3701 West Anthem Way 623-879-3011 Free

All ages invited to attend presentation about emotional violence, the use of relationships to harm others through exclusion, rumors, sarcasm gossip. Learn the research and practical advice on how to curb the problem.

HEALTH Salt: We All Need It

7—9:30 p.m. Good Shepherd of the Hills 6502 East Cave Creek Road Cave Creek 480-488-3283

Meeting of the Arizona Archaeological Society. Speaker: Dr. Todd W. Bostwick, PH.D. Topic: Native American Salt Procurement, Use and Rituals in the American Southwest. Public welcome.

SATURDAY 3.22

Sprint Triathlon at Vistancia 8 a.m. Foothills Center 31501 North Westland Road, Peoria 623-933-6233 $49-$150

Adult triathlon with 3.1-mile run, 16.5mile bike and 300-yard swim. Kid's triathlon with a half-mile run, 5.5-mile bike and 150-yard swim. Women's race at 8 a.m. Men's race at 8:30 a.m. Kid's race at 9:45 a.m. Awards at 10 a.m.

Daisy Mountain Summit Hike 8:40 a.m. Anthem Community Center 41130 North Freedom Way, Phoenix, AZ 85086, USA Free for Anthem residents 623-879-3011

A 7-mile, 4-hour guided hike for ages 14 and up (minors must be accompanied by an adult.) Bring water, snacks, sunscreen and a hat. Hiking boots and poles recommended. Open to Anthem residents. Registration required; maximum 20 hikers.

SATURDAY 3.29

Emma’s Run

8 a.m. Anthem Community Center 41130 North Freedom Way $25-$40 623-879-3011

A 5k run, 10k run or free kids dash celebrating and commemorating the life of Emma Simpkins. Benefits We Care in Anthem for Sarah Vander Meulen. MARCH 2014 | 15

Depression? Dementia? Or Just Age A D V E R T I S E M E N T

“My dad has always been my rock; The person I turn to when life gets large and I need help. But recently he’s been so withdrawn… distracted. I can’t tell if it’s depression or maybe signs of dementia?”

When it’s your parent, it’s hard to put your finger on what’s happening. Watching your dad age isn’t easy. This is a frustrating time, and while the changes can be alarming, it’s also easy to dismiss the concerns you have deep in your gut. Red flags for depression include: • Fatigue • Sadness • Loss of interest in hobbies • Social withdrawal and isolation • Weight loss/loss of appetite • Sleep issues • Loss of self-worth (worries about being a burden)

• Increased use of alcohol or other drugs Be pro-active (not reactive) in getting mom/dad help. While you might want to avoid medication, in some cases a small adjustment in meds can make a big difference.

One of the biggest indications of someone needing help is when they mix up their meds, forget to take them or can’t remember if they took them. This type of behavior requires action, despite what dad says. Follow your gut and get help. Ignoring it is only going to compound the problems.

Independent Living? Assisted Living? Living with Me (or my brother/sister)? Ask the experts! Cheryl Ables began working

in the senior care field 10 years ago, after taking care of her parents and grandparent while raising her children. Sam Ile and his family have been in the business of assisted living homes for more than 20 years. Sam and Cheryl are approaching ten years as owners of Anthem Senior Living. They also operate Eldermom, a senior placement service and, now, Anthem Senior Retreat Assisted Living home. Sam and Cheryl are experts at the unique challenges posed by aging parents. Have a question? Write or call today! 602-909-9550,

cheryl@eldermom.com. Help is on the way!