Living Healthy Eureka by MediaNews Group Targeted Products

May/June 2009

eureka, california

Work Out Smarter Avoid these top mistakes

Humboldt County Hikes And the gear to pack

Tips from aN ARCATa Triathlete Get in shape, feel great Eat for More Energy 14 surprising power foods

Secrets to a Better Memory

iPhone Fitness Healthy apps to try

Pamper Yourself! Gourmet-inspired spa treats

PLUS: Eureka people, places, and events

Living Healthy

No More Cheating!

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EDITOR’S LETTER

Cloney’s Pharmacies

imes are tough, and just between us, I’ve been letting things slide, especially when it comes to my health. This past week I tried getting by on more caffeine and less sleep. Missed yoga (again). Rescheduled my annual checkup. And there’s this weird thing I keep meaning to call my dentist about—as soon as I have five minutes. It’s tempting to cut corners when you don’t have much time. Or money: Pricey gym memberships, healthy groceries, and even a doctor’s co-pay can feel like luxuries when you’re trying to spend less. Trouble is, cutting back at the expense of your health doesn’t work. Skimping on exercise, sleep, and good nutrition now can wreak havoc on your heart later. And putting off doctor visits and tests can lead to real scares down the road. That’s why we created Living Healthy. It’s packed with simple ideas on how to look and feel your best, from bonding with your pooch to adding a new fitness app to your iPhone—plus helpful resources in your own backyard. Of course, if you’re one of those annoyingly together types who always manages to work out, eat smart, and get enough rest, well, hats off to you. But if, like me, you feel like you could use a little help now and then, read on. These pages are for us.

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Living Healthy is produced by Metro Mountain Media for MediaNews Group/The Times-Standard. No part of this magazine may be reproduced without the written consent of the publisher. Living Healthy is not responsible for unsolicited manuscripts, photos or artwork even if it accompanied by a stamped self-addressed envelope. Always talk to your doctor before trying any medical advice.

Laurie Herr is the former managing editor for Health magazine and Health.com, two leading resources known for their accurate and trusted health and medical information. Most recently, she was the executive editor of ELDR, a national magazine for seniors. With more than 10 years of experience, Herr is a frequent contributor to other major Web sites and publications including Spry, Health, Healthline.com and BHG.com, the Web site for Better Homes and Gardens. Living Healthy

Please join us!

CONTENTS

for a dinner & auction in support of St. Joseph Hospital’s Blueprint for Excellence construction project. Thursday, June 25th, 5:30 pm Baywood Golf and Country Club, Arcata Don’t miss out on this great dinner and your chance to bid, and take home, some wonderful auction items - all benefiting the Blueprint for Excellence construction project at St. Joseph Hospital. Baywood Golf and Country Club will cater a delicious dinner beginning at 5:30 pm, followed by both a silent and live auction. Sponsorship opportunities are still available! Please call the St. Joseph Hospital Foundation office at 269-4200 today to reserve your spot! Sponsorship opportunities include table sponsorship for $700, and individual for $50.

CONTENTS

May/June 2009

16 GOOD NEWS

6 L iving Healthy Now

Fitness apps for the iPhone, eat smart with a Mediterranean diet, 2009 fitness trends and more.

NUTRITION

8 S uperfoods: Eating to Live Longer

Essential foods that offer exceptional benefits.

FITNESS

10 A void the Biggest Workout Blunders

Bad exercise habits and how to change them for the better.

RELATIONSHIPS

12 C an Pets Help Keep You Healthy? Exploring the Human-Animal Bond Research points to reasons why pet owners have better mental and physical health.

GEAR

16 T op Summer Hiking Gear

Essential items to pack for your trail adventures. 17 T hree Great Humboldt County Hikes

BEAUTY

14 Food-Inspired Spas: Hot New Treatments Add Some Culinary Flair to Relaxation

LOCAL SPOTLIGHT

Spas add different foods to their menus of treatments.

18 M ike Pigg, Former Professional Triathlete

The Arcata resident talks about training in the local landscape.

MIND

Want to know the latest about construction at SJH? visit www.stjosepheureka.org - there you can watch an online tour of the completed expansion, or call the Construction Update line at 269-3650.

19 5 Ways to Strengthen Your Brain

Everyday exercises to keep your mind sharp as you age.

LOCAL EVENTS

22 U pcoming Health-Related Events in and Around Eureka DIRECTORY

24 L ocal Dentists LIVING HEALTHY CHECKLIST

15 Give Yourself a Home Spa Treatment

26 C reative Ideas to Change Your Lifestyle Today

Simple items in your kitchen can create relaxing home therapies.

WELLNESS

20 Using the Internet to Help Find the Best Doctor

Web sites have become valuable resources in searching for the right physician. Living Healthy

NOW Good News

Try These iPhone Health Apps Today Did you know your iPhone can help you feel great? Download the following applications at www.apple.com/iphone/appstore and start using technology to improve your health.

What You Do Is More Important Than What You Have

Popular Fitness Trends in 2009

Although everyone knows that money

iFitness: This digital personal trainer has easy-to-follow tutorials on more than 150 unique exercises. Search by the body part or individual muscle that you want to focus on and find specific exercises. Users can also create customized workout routines and then track progress over time to evaluate their results. Nutrition Menu—Calorie Counter: Access nutritional information for more than 63,000 items that include both common foods for at-home meals and menu items from popular restaurants. A dietary calculator measures calories, fat, carbs, serving size and other details that help you make healthy eating choices.

mindWave: Using binaural tones—stereo sound transmissions that vary in tone or pitch—you can sink into your own personal state of Zen. Different programs focus on different ways to relieve stress and soothe your brain waves, from deep meditation to headache relief. A unique application to sharpen your mind. Natural Cures: Integrate natural therapies into your life through insight from world-renowned integrative physician and author Jacob Teitelbaum. Health conditions are listed in an A-to-Z format with clear advice on uses of natural elements to address them. Other features include weekly health news updates and a directory of natural health physicians in your area. n

experiences instead of material possessions may increase your well-being, new research suggests. In a study that asked more than 150 older college students to rate a recent purchase intended to make them happy, researchers found that people were more satisfied with purchases of life experiences,

Boot Camp-Style Workouts

such as a trip to the beach or a meal.

Boot camp workouts remain extremely popular because they provide a total-body workout that’s varied, fun and challenging. In addition to great cardiovascular activity, muscles are strengthened through high- and low-intensity exercises such as pushups, squats and lunges.

There are likely a few reasons this is true, said study co-author Ryan Howell, an assistant professor of psychology at

The One Diet That Feeds Your Body and Mind

be that purchasing life experiences often

Specialty Dance Classes

not at all of the Mediterranean diet, those who ate it to a

brings someone closer to another person

Medical Center suggest that adopting a diet rich in

moderate degree had 17 percent less risk of developing

and satisfies a natural human need to be

fruits, vegetables, fish and olive oil may help the

mild cognitive impairment (marked by forgetfulness

connected to others. Another reason is that

Dance-based classes are all the rage and examples include Zumba, a fitness program inspired by Latin dance that combines South American rhythms with cardiovascular exercise. Classes for Bollywood, AfroCuban and other exotic dance styles have also grown in popularity thanks to shows such as “Dancing with the Stars” and “So You Think You Can Dance.”

“As compared to the group that ate very little or

and difficulty concentrating),” Scarmeas said. “Those

experiences provide “memory capital” that

of developing Alzheimer’s disease. Dr. Niko-

who adhered a lot had a 28 percent less risk of develop-

you can draw on in less happy times.

laos Scarmeas, an assistant professor of neurol-

ing mild cognitive impairment.”

brain remain sharp as it ages and reduce the risk

“I think there’s real value in the

It’s not known exactly how the diet may help keep

ogy at Columbia, lead the study that evaluated

idea that memory is really the only

more than 1,800 people with an average age of

the brain healthy, but one possibility is that it might

thing you can take with you. And, social

77 years old.

reduce inflammation, which plays a role in brain dis-

connectedness definitely creates more of

The researchers divided the participants into

ease. Or it might work by improving cardiovascular

an imprint, perhaps making the purchase

three groups: those who adhered somewhat or

risk factors such as high cholesterol, Scarmeas said.

more salient, because you shared it,”

Kettlebells The reason for the surge in kettlebell training is that it gets back to basic training that requires functional, whole body fitness. Kettlebells require an individual to focus on whole-body conditioning because lifting and controlling them forces the entire body, particularly the core, to contract as a group, simultaneously developing strength and stability.

said Katherine L. Muller, director of the

Technology-Based Fitness

is thought to be the prominent use of olive oil, which

cognitive behavior therapy program at

ately to it, and those who

unlike the high amounts of animal fats typical to the

Montefiore Medical Center. n

adhered regularly.

American diet, lowers cholesterol levels in the blood. n

From iPods to Cardio Cinema to exergaming (i.e., Wii Fit, Expresso Bikes) the latest in technology will continue to infuse itself in all aspects of fitness. Look for 2009 to provide more interactive video games that provide fitness benefits, as well as new inventions to make exercising a more engaging experience. n

One of the other main benefits of this type of diet

not at all to the Mediterranean diet, those who adhered moder-

Breast Cancer Detection Goes Digital It seems that everything in the world is becoming digital, and now, mammograms are utilizing the latest technology to offer an enhanced way for doctors to detect breast cancer. Instead of being recorded using traditional X-ray film photography, digital mammograms produce computer images that can be magnified or manipulated to help radiologists view the details. Another benefit with this approach is that these images can be stored electronically and transmitted to other locations with ease. May/June09 09 l May/June

San Francisco State University. One may

results of a new study from Columbia University

Eat like a Greek. Is this really a good idea? The

Wondering what the latest fitness crazes are in 2009? The American Council on Exercise released results of its annual survey that asked personal trainers, fitness experts and other health specialists about what they see as top exercise trends for the coming year. Here are a few highlights from the survey:

can’t buy happiness, purchasing life

Both digital and film mammograms can detect breast cancer at an early stage, but according to the National Cancer Institute, digital mammography is better than film mammography at finding cancers in: Women with dense breasts. About 40 percent of women who undergo screening mammography have dense breasts. Women younger than 50, regardless of breast density. Women who had their last menstrual periods within 12 months of their mammograms.

• • •

Guidelines for Breast Exams From the American Cancer Society: Breast self-exams (BSE): These are an option for women starting in their 20s. Be sure to have your nurse or doctor explain the proper method for a BSE and check to make sure that you are doing it correctly. Clinical breast exams: Women in their 20s and 30s should have clinical breast exams as part of a regular exam by a health expert, at least every 3 years. After age 40, women should have a breast exam by a health expert every year. Mammograms: Women over 40 should have a mammogram every year and continue to do so as long as they are in good health. Living Healthyl 7l 7 Living Healthy

ist

yL Grocer

ts walnu kin pump

Superfoods are foods you can eat that will lower your cholesterol, clean up your blood stream, help lower your blood pressure, improve your memory and reduce inflammation in your joints.

nutrition

oats

Superfoods: Eating to Live Longer By Harry Jackson Jr.

uperfoods provide a lot of life-enhancing nutrients and positive effects without the life abbreviating add-ons such as saturated fat, too much sodium, and no fiber. Eating more of these foods will help you feel better, have more energy and prevent disease. Remember any food is a package, a bunch of cause-and-effect nutrients that work together with your body chemistry. And scientists have just scratched the surface of what’s going on. This means eating more of these foods rather than buying highpotency food supplements is the best choice.

nutrients, rather than the iceberg lettuce which has just a few more nutrients than water.

TEA: Green or black tea has its benefits, but read up. Tea isn’t for everyone, considering the caffeine content of black tea. TOMATOES: As long as the tomato or tomato product

have the highest fiber content of any unaltered food.

is red, it contains the nutrient that’s linked to fighting cancer. Even tomatoes that have been cooked in high heat keep that nutrient, unlike other fruits.

BERRIES: Berries in general have the highest amount

TURKEY: Take off the skin and turkey breast is among

of nutrients of any food and blueberries are at the top. Other nutrients, such as phytoflavinoids, potassium and vitamin C, enhance the berry’s antiinflammatory benefits.

the cleanest sources of protein available.

BEANS: Dried, natural or canned, beans on average

Broiled or Grilled Wild Salmon with Blueberry-Cilantro Salsa Makes 4 servings

Recipe courtesy of British Columbia Salmon Council

• 4 (6-ounce) wild salmon fillets • ½ large pink grapefruit (sectioned with membrane removed), diced • 2 Tbsp. red onion chopped finely • 1 jalapeño pepper, chopped • 1 tsp. honey • 1 Tbsp. lime juice • 1 cup wild organic blueberries, thawed • 2 Tbsp. chopped fresh cilantro • Sea salt and organic black pepper to taste Directions: Preheat the broiler or prepare the grill and oil the grate. Broil or grill salmon for 6 to 8 minutes or until just done. Mix all the other ingredients just before serving, and spoon salsa over salmon or serve on the side.

BROCCOLI: You should have listened to mom. The

WALNUTS: In the nut family, walnuts are the most healthy considering the Omega 3 fats, fiber and other nutrients. But you neutralize that in black walnut ice cream ... sorry.

nutrients are immense with minimal cooking. But try to steam them rather than boil the life out of them.

YOGURT: A source of calcium, yogurt and other milk

avocados, pears, real cocoa, dark chocolate, dark green vegetables, yams, whole grains and citrus. n

products are known to help with weight loss. You

—McClatchy Tribune Information Services

don’t want the forms with a lot of sugar and flavoring, but even those are better than nothing.

HONORABLE MENTION: Don’t forget pomegranates,

OATS: The soluble fiber acts like a sponge in your digestive tract, soaking up the substances that become cholesterol in your blood stream.

ORANGES: Better than just orange juice, the whole fruit provides a bunch of vitamins, including vitamin C, in the way you’re supposed to take it.

PUMPKIN: This one is a surprise to most people. Look for cooking pumpkins and use them for anything you’d use in a recipe for squash or root vegetables.

SALMON: While salmon, pound for pound, has more calories than lean beef, the Omega 3 fats keep the gunk in your blood stream from making blood clots, helps the joints and helps with memory by cleaning out the brain’s blood vessels.

SOY: This one is both lauded and under attack because new information is challenging the value of soy products, especially soy milk. But in its raw form, it can be cooked into food the same as you would barley or beans.

SPINACH: When you get your dinner salad at a restaurant, ask for a spinach salad, which is high in 8

May/June 09

Living Healthy

FITNESS

Avoid the Biggest Workout Blunders Not enough water, too little stretching and lack of diversity top the experts’ lists of mistakes the amateur athlete makes when exercising. By John Ellis IV

Skipping Meals “Food is more than something to stop your hunger,” says Edith Hogan, registered dietician and member of the American Dietetic Association in Chicago. “It is the fuel you need to provide you with the nutrients and energy you need for exercising.” Here’s what will happen: You’ll short-circuit your workout before you begin if you don’t eat a balanced meal. The three keys to a nutritionally balanced diet for active people are variety, moderation and wholesomeness, Hogan says. The average person will consume at least 1,500 calories a day, but active women might need 2,000 to 5,000 calories, depending on their age and size.

Failing to hydrate “You should always drink before you get thirsty because by that time, you have already lost 1 percent of your body weight,” Hogan says. Drink 10 ounces of water for every 15-20 minutes of strenuous exercise. Some people might think this is too much water to drink, but it is essential to replace fluid lost through heavy sweating to keep your body working efficiently. And don’t worry; water doesn’t cause stomach cramping as once thought, Hogan says. Water is necessary to transport nutrients and oxygen throughout the body and take away waste material.

Ignoring your warm up Warming up and cooling down is not the waste of time you may think it is. “For those who want to lose weight, it is important to do a good, gradual warm-up to maximize the effectiveness of the workout,” says Dr. Cedric Bryant, chief science officer 10

May/June 09

at the American Council on Exercise in San Diego. “Don’t put yourself at risk of injury by stopping vigorous activity quickly. Pulled muscles, soreness and blood pooling can all be symptoms of failing to cool down properly.” Here’s what you’ll gain from warming up: Efficient calorie burning by increasing your core body temperature Faster, more forceful muscle contractions Increased metabolic rate, so oxygen is delivered to the working muscles faster Fewer injuries by improving muscle elasticity and muscle control A longer, more comfortable workout because all your energy systems are able to adjust to exercise Better mental preparedness for higher intensities by boosting your arousal and focus on exercise Before running, you should walk for about five minutes and spend another five minutes stretching your legs. Before lifting weights, warm up your entire body with calisthenics, and then stretch a wide range of upper-body muscles. Cooling down should include light calisthenics and prolonged stretching of the body parts that received a heavy workout.

• • •

Holding handrails Don’t hold the handrails on a treadmill. This will adversely affect your natural walk and burn significantly fewer calories.

Lifting too fast Weights should be lifted with strength, not momentum. Spend several seconds lifting the weight and lowering it rather than relying on leverage and gravity. Start with low weight, and gradually lift more in increments of 5 or 10 pounds. “If you don’t use good form, you can injure yourself severely, particularly with weight lifting,” says Jennifer Lawler, author of Weight Training for Martial Artists.

Breathing incorrectly

•

“Good form in exercising also requires good breathing,” Lawler says. “If you don’t follow proper breathing techniques, you can cheat yourself [out] of the best workout because you won’t get enough oxygen, and you will tire easily.”

•

Failing to cross-train

•

Running with your arms TOO HIGH Your arms should be at your sides; otherwise you’ll wear yourself out at a faster rate and increase your risk of shoulder and neck tension during and after exercising.

Slapping your feet on THE PAVEMENT or TREADMILL Run in a manner that absorbs shock effectively. Your feet should roll forward from the heel to the ball of each foot, and avoid bringing them down flat or running on the balls of your feet.

Sticking to an exercise routine over a long time will help you chart your progress, but make sure to plan enough variety for your fitness program. Aside from preventing boredom, proper cross-training will help you work a full range of muscles and prevent repetitive-stress injuries. “When you do the same thing all the time, you are putting the same stresses on your joints,” says Richard T. Cotton, chief exercise physiologist for the American Council on Exercise. “Then there is a higher risk of injuring yourself if you only do one type of exercise.” Cross-training also means varying the intensity of your workout throughout the week. You may choose to do three types of 30-minute workouts each week, or change the type of workout on a weekly basis. “Do what you feel like, but do something, and don’t do the same thing all the time,” Cotton says. n Living Healthy

Can Pets Help Keep You Healthy? RELATIONSHIPS

Exploring the Human-Animal Bond

You take good care of your pet, but what has your pet done for you? Now, a small but growing body of research suggests that owning or interacting with animals may improve your health and even help you live longer. Here’s how.

eople and animals have a long history of living together and bonding. Perhaps the oldest evidence of this special relationship was discovered a few years ago in Israel—a 12,000-yearold human skeleton buried with its hand resting on the skeleton of a 6-month-old wolf pup. “The bond between animals and humans is part of our evolution, and it’s very powerful,” says Dr. Ann Berger, a physician and researcher at the National Institutes of Health (NIH) Clinical Center in Bethesda, Maryland. Today animal companions are more popular than ever. The pet population nationwide has been growing dramatically for nearly a half century, from about 40 million pet cats and dogs in 1967 to more than 160 million in 2006. “When you see how long we’ve had pets in our lives, and how important they are to us today, I think it’s amazing that the study of humananimal interactions is still so new,” says Dr. Sandra Barker, director of the Center for Human-Animal Interaction at Virginia Commonwealth University. 12

May/June 09

“Researchers have only recently begun to explore this wonderful relationship and what its health benefits might be.”

Pets Add to Better Physical and Mental Health “The general belief is that there are health benefits to owning pets, both in terms of psychological growth and development, as well as physical health benefits,” says Dr. James Griffin, a scientist at NIH’s Eunice Kennedy Shriver National Institute of Child Health and Human Development in Bethesda, Maryland. “But there have been relatively few well-controlled studies. That’s the state of the science, in a nutshell.” Some of the most well-designed studies in this field suggest that four-legged friends can help to improve our cardiovascular health. One NIHfunded study looked at 421 adults who’d suffered heart attacks. A year later, the scientists found, dog owners had a better chance of living than those who did not own dogs, regardless of the severity of the heart attack.

Another study looked at 240 married couples. Those who owned a pet were found to have lower heart rates and blood pressure, whether at rest or when undergoing stressful tests, than those without pets. Pet owners seemed to have milder responses and quicker recovery from stress when they were with their pets than with a spouse or friend. Several studies have shown that dog owners may get more exercise and other health benefits than the rest of us. One NIH-funded investigation looked at more than 2,000 adults and found that dog owners who regularly walked their dogs were more physically active and less likely to be obese than those who didn’t own or walk a dog. Another study supported by NIH followed more than 2,500 older adults, ages 71-82, for three years. Those who regularly walked their dogs walked faster and for longer time periods each week than others who didn’t walk regularly. Older dog walkers also had greater mobility inside their homes than others who participated in the study. Other research suggests that pet ownership may hold special benefits during childhood. “When children are asked who they talk to when they get upset, a lot of times their first answer is their pet,” says Griffin, an expert in child development and behavior. “This points to the importance of pets as a source of comfort and developing empathy. In fact, therapists and researchers have reported that children with autism are sometimes better able to interact with pets, and this may help in their interactions with people.”

The Use of Pets in Therapy Programs Several research teams are examining the potential benefits of bringing specially trained animals into clinical settings. These animal-assisted therapies are increasingly offered in hospitals and nursing homes nationwide. Although there is little solid scientific evidence confirming the value of this type of therapy, clinicians who watch patients interacting with animals say they can clearly see benefits, including improved mood and reduced anxiety. “You can see the difference it makes in so many of these patients when the dog is at their bedside,” says Berger, who works to relieve pain in patients with life-threatening illnesses at the NIH Clinical

Caring for Your Dog: The Top 10 Essentials 1. Outfit your dog with a collar and ID tag that includes your name, address, and telephone number. 2. Follow local laws for licensing your dog and vaccinating him for rabies. 3. Follow this simple rule—off property, on leash. 4. Give your dog proper shelter. A fenced yard with a doghouse is a bonus, especially for large and active dogs. 5. Take your dog to the veterinarian for regular check-ups. 6. Spay or neuter your dog. 7. Give your pooch a nutritionally balanced diet, including constant access to fresh water. 8. Enroll your dog in a training class. Positive training will allow you to control your companion’s behavior. 9. Give your dog enough exercise to keep him physically fit (but not exhausted). 10. Be loyal to and patient with your faithful companion. Information courtesy of the Humane Society of the United States (hsus.org).

Center. “Our patients are often here for a long period of time. I think the dogs add a bit of normalcy to a very difficult situation. The dog will sit calmly, and the patients don’t have to talk to anyone. They can just pet. I think this helps with some of the suffering.” Berger and Barker recently wrapped up a preliminary clinical study looking at how well animal-assisted therapy relieves distress in hospitalized cancer patients coping with pain. The data have not yet been analyzed, but the researchers hope it will serve as a launching point for future investigations into how pets can provide health benefits. “I think we’re just at the tip of the iceberg in terms of what we know about the human-animal bond and its potential health benefits,” Barker says. “This area is primed for a lot of research that still needs to be done.”n —Article adapted from the National Institutes of Health’s “News in Health”

Man’s best friend may help you make more human friends, too.

Living Healthy

beauty

Give Yourself a Home Spa Treatment

Food-Inspired Spas:

Why pay a fortune for skincare treatments when you can whip up your own? One writer shares her do-it-yourself recipes. By Sharon Harvey Rosenberg

and internal health. First, I rub a few of the fruit slices on my face. Then I leave the pulp and juice on my face for 20 minutes. Finally, I rinse with warm water. Fruit acids brighten the complexion and help your face shed old cells. Test the fruit on a small patch of skin before applying to the entire face. Honey and eggs: They make a great facial mask; honey tightens pores and moisturizes the skin, and there’s nothing like egg or egg whites on your face. Let the food harden and then rinse with warm water. Olive oil: I dab olive oil around my eyes and rub it into my hands. Additionally, warm oil is a great hair conditioner. Many expensive personal care products feature olive oil, but I prefer to buy my supply at supermarkets or gourmet food store for a lot less. Aloe: One of my favorite home spa treatments comes from the garden on the balcony. I pluck and open a plump leaf from one of our aloe plants. I smear the inner goop on my face and let the green film stiffen for 15 minutes. When I remove the aloe film from my face, my skin feels smoother and tighter. —McClatchy Newspapers

New Treatments Add Culinary Flair to Relaxation By Beth Kujawski

Starving to be pampered? Hotel, resort and day spas around the globe are serving up relaxation therapies that seem like something whipped up by a pastry chef. And it seems patrons can’t get their fill of food-based spa treatments.

•

“P

eople love knowing that what they are putting on their skin is safe enough to eat,” says Kate Weinberg, director of skincare at Oasis Day Spa, New York, which offers a Pumpkin Pie Body Treatment complete with a brown-sugar scrub ($150). The trendiest foods for spa products are pomegranates, ingredients derived from wine or grapes, and indigenous edibles of all sorts.

•

EUREKA OB-GYN ASSOCIATES

Here’s a sampling Pecan and Brown Sugar Manicure ($40) featuring an exfoliating scrub made with finely ground Texas pecans; Mokara Salon & Spa, Mandalay Hotel, Las Colinas, Texas.

707-445-3443

Pomegranate Pedicure Glow ($60): a fruity, exfoliating scrub followed by flawless paint application; Gansevoort Spa & Lounge, Hotel Gansevoort, New York.

Caviar and Champagne Facial ($195): a marine mask made of proteinrich fish-eggs followed by a refreshing flute of bubbly; Revive Spa, JW Marriott Desert Ridge Resort, Phoenix.

The popularity and proven health benefits of antioxidant-rich foods have led to their proliferation in spa-product formulas. “But are the benefits from topical products equivalent to ingested foods? Probably not,” says Dr. Brooke Jackson, dermatologist and founder of the Skin Wellness Center, Chicago. The doctor’s orders: “Relish your spa treatment. Just make sure to have a glass of red wine, some dark chocolate or some blueberries afterwards.” n 14

May/June 09

•Tomato and citrus fruits: Slices of tomatoes, oranges and grapefruits promote external

Shiraz Body Scrub ($125): crushed Napa Valley grape seeds with an intoxicating aroma; The Spa at Chatham Bars Inn, Chatham, Mass.

Mocha-Chino Experience ($300): a Jamaican coffee scrub followed by a warm milk bath and chocolate-oil rubdown; Red Lane Spas, Sandals Resorts, the Caribbean.

707-839-4500

2607 Harris St., Suite D, Eureka

Deepak Stokes MD, FACOG, OB-GYN

Obstetrics

William Weiderman, MD, FACOG

2192 Central Ave., McKinleyville

Yvette Faust, FNP Women’s Health and Primary Care

Ginger Bhakti, CNM Midwifery and Women’s Health Care

Advanced Laparoscopy, Infertility and Reproductive Endocrinology, Dexa Scan, Bone Density Screening and Body Composition • Minimally Invasive Laparscopic Surgery Offering 4-D Ultrasound • Osteoporosis Management • Urogynecology

Beth O’Brien NP, CNM, Midwifery and Women’s Health Care

Midwifery

Now two locations to serve you.

HEALTH CARE MEDICAL ASSOCIATES Se Habla Españ ol

Accepting new patients. We are happy to bill all insurances including Medi-Cal and Family PACT (teal card) Living Healthy

GEAR

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Gear Summer Hiking 6

Before you get out on the trails this summer, make sure you’ve got the best gear for your outdoor adventures. From waterproof jackets to GPS hiking units, here are some items to pack for your trip.

7 1 Black Diamond Trail

Shock Trekking Poles

2 Leatherman Squirt P4 Multi-Tool

$109.95 $40 blackdiamondequipment.com leatherman.com These trekking poles are Measuring only 2.25 inches made with a shock system in length and weighing only that absorbs light strikes, 2 ounces, the ultra-compact hard hits and controls reP4 is easy to take along bound. Its ultralight aluminum and features needlenose shaft provides reduction in pliers, a straight knife, wire swing weight without losing cutters, three screwdrivers, strength, while the patented a file, opener and an awl. FlickLock adjustability lets you The contoured, anodized set the appropriate height. aluminum handle shields a And soft foam grips and exdurable stainless-steel body tensions have 360° padded that weathers any conditions wrist straps for security. you may encounter. 16

May/June 09

3 Nikon Travelite V Zoom 4 REI Venturi

5 Merrell Moab Ventilator 6 Patagonia Men’s Rain

7 Garmin GPSMAP

$189 $99.50 nikon.com rei.com These new power binoculars A day-hike pack that is lightfeature broad zoom power weight and designed to carry range and eco-conscious all the essentials you need. Its optics. Aspherical lenses pre-curved shoulder straps eliminate virtually all distortion and hipbelt feature foam padand the close focus distance of ding for customized comfort. 13 feet lets you study nature The front panel has a welded, up close. An ergonomically water-repellent zippered contoured, carbon-fiber body pocket, and the hydrationis combined with durable black compatible design features a rubber armor that adds shock reservoir pocket and twin drink resistance and a positive grip tube ports over either shoulder in slippery conditions. for easy access.

$80 merrell.com These highly breathable light hikers work hard on all your active warm-weather endeavors. The leather/nylon ventilator mesh that delivers breathability, flexibility and support for long-lasting performance. Removable footbeds are anatomically shaped, providing cushioning for improved comfort while the rugged outsole offers reliable traction on both wet and dry surfaces.

$325 garmin.com With expandable memory, this handheld unit guides you to your destination with a crisp, sunlight-readable color display. A barometric sensor tracks elevation gain and loss as well as weather trends, and the trip computer calculates current and average speed, sunset and sunrise times, and trip distance. You can also keep track of your hike by marking and storing up to 50 reversible routes. n

8-24 x 25 Binoculars

30 Pack

Hiking Shoes (Women’s)

Grizzly Creek Redwoods State Park—Memorial Trail Length: 1.5 miles round trip This remote Redwood-filled park actually served as the setting for the Ewoks’ home in “Return of the Jedi.” Start by crossing the Van Duzen River and head into the redwood forest. After a quarter mile, go right where the trail splits and wander through a woodland of tanoak, maple and bay laurel. Then, at the eastern end of Memorial Trail, take the short Baird Trail through the forest along the river. Directions to trailhead: From Highway 101 to Alton, exit on Highway 36 and drive 17 miles east to the park entrance.

Prairie Creek Redwoods State Park—Fern Canyon Length: 6.5 miles round trip

1 By Ryan Peacock

Three Great Humboldt County Hikes

Shadow Jacket

$150 patagonia.com Patagonia quality is found in this jacket made from a packable and lightweight nylon fabric with a waterproof/breathable barrier and durable water repellent finish. On the inside, a raised pattern channels moisture away from the skin, while the outside features a roll-down, adjustable hood and a storm flap with rain gutter over the center-front 2-way zipper.

60CSx GPS

Meander through the pebbled floor of Fern Canyon, crossing wooden planks along Home Creek. A half mile from the trailhead, the path ascends to intersect with James Irvine Trail and then takes hikers into the south side of the canyon to Clintonia Trail. Take this trail a mile to Miners Ridge Trail and bear right, where you’ll descend with Squashan Creek to see magnificent views of the ocean. Directions to trailhead: From Highway 101, three miles north of Orick, turn west on Davison Road. The dirt road descends to the beach, then north along Gold Bluffs Beach. The road dead-ends at the Fern Canyon Trailhead.

Humboldt Lagoons State Park— Big Lagoon Beach Trail Length: 10 miles round trip The lagoon’s marshy habitat is a popular stop for migratory birds flying along the Pacific Ocean. From the parking lot, follow the beach south, and at about three miles, you’ll get a good view of Big Lagoon at its widest— more than a mile across. On the east side is a forest of Sitka spruce and some wind-sculpted redwoods. Further down are the wooded bluffs of Patrick’s Point State Park and then a curve around the lagoon leads to Big Lagoon County Park. Directions to trailhead: From Highway 101, about seven miles south of Orick, turn west onto the signed state park road and travel a mile to road’s end at a beach parking lot. n Living Healthy

Mike Pigg, a former professional triathlete and Arcata resident, talks about training in the local landscape.

Photo courtesy of Ramser1Photo.com

Why is Humboldt County such a great place to

be if you prefer three sports—swimming, biking and running—instead of just one? Mike Pigg has the answer. “There’s so much variety here, you have flat roads and hills, headwinds and tail winds, 10-mile rides climbing 2,000 feet, lagoons for swimming and beaches for running,” says Pigg, who was a professional triathlete for 17 years and spent countless hours training in the Arcata area, where he grew up and currently resides. “Arcata Community Forest and Clam Beach are one great playground,” he explains. “There are so many options here—the ocean views, the varied terrain from redwood forests to oak groves and different climates. The riding is good and the air is clean.” Over the course of his career, he won 77 of 132 races, competing 15 to 25 times each year in countries all over the world. He took second place in the 1988 Ironman Triathlon (the most prestigious event

in the sport), and now, he is drawing upon decades of experience to coach and train triathletes. His clients receive instruction on all aspects, from daily nutrition to weekly exercise routines. Pigg’s best piece of advice for people just getting started? Spend time learning to swim correctly. He considers it the hardest of all three events and suggests either finding a coach or using a training book with swimming drills to fine-tune your technique. “It’s called self-analyzing,” he explains. “Do a drill and see how it makes you feel and incorporate it into your stroke. Each drill teaches you how to correctly position your body.” Now that he has retired from professional racing, Pigg also sells real estate, finds time to hike and ride with his eleven-year-old twins, and has recently taken up kiteboarding. “I’m looking for events that take me to new places and that’s what makes my year exciting,” he says. n

EUREKA OB-GYN ASSOCIATES 707-445-3443

707-839-4500

2607 Harris St., Suite D, Eureka

2192 Central Ave., McKinleyville

Ways to Strengthen Your Brain You’re walking around the block, or running marathons or doing 1,000 jumping jacks every day for a stronger heart, but what are you doing for your mind? Research shows we need to keep our brains stimulated as we age. If not—well, we’re not going to tell you because you probably won’t remember anyway. Instead, we of the problem-solving, nip-potential-problems-in-the-bud brigade are here to help with five ways to keep your brain stimulated.

1. Don’t be so predictable.

When we get into a routine (a.k.a. rut), our brains adjust and aren’t as stimulated. To offset that, try taking a different route to work or changing common habits to add something new to your day.

2. Pretend it’s opposite day. Brush your teeth with your left hand if you’re right-handed. If you’re a southpaw, use your right hand to move your computer mouse. It’s a simple change that forces you to think differently.

3. Learn a new word every day. Get a new word e-mailed to you daily from Merriam-Webster (m-w.com) and build your vocabulary while making yourself a little smarter.

4. ¡En español también! Yvette Faust, FNP Women’s Health and Primary Care

Ginger Bhakti, CNM Midwifery and Women’s Health Care

Beth O’Brien NP, CNM, Midwifery and Women’s Health Care

Midwifery

Now two locations to serve you.

HEALTH CARE MEDICAL ASSOCIATES

Se Habla Españ ol • Centering Group: Includes OB education, and comforting support Accepting new patients. We are happy to bill all insurances including Medi-Cal and Family PACT (teal card) 18

May/June 09

No, we’re not talking about learning what pollo or queso mean on your favorite menu. Branch out—try studyspanish.com instead.

5. Make time to play. Do a crossword puzzle. Play Sudoku or click on prevention.com/braingames for fun ways to stimulate your cerebellum, cerebrum, cellophane or whatever that thingie in your head is called. n

— Adapted from an article by Leslie Garcia, McClatchy Tribune Information Services Living Healthy

MIND

LOC AL SPOTLIGHT

Local spotlight — Mike Pigg, Triathlete

WELLNESS

GROWING SMILES DENTISTRY

Using the Internet to Help Find the Best Doctor Finding a good doctor is both harder and easier than ever before. Harder because insurance restricts your options. Easier because government and other health-care Web sites are putting more information about doctors at your fingertips. But what really matters? Where doctors go to school? If they’re board-certified? Their bedside manner? By Robyn Sheltoninel

o get started, ask your health plan provider about participating doctors. Then grill friends and family for suggestions. Talk to any nurses or other health-care workers you know. They have the inside scoop. Once you get a few names, what then? The Internet is rife with information. You can learn a lot on paper, but in the end it’s the face-toface contact that tells you the most. Sometimes your rapport with a doctor makes a big difference. Not

Wesley B. Wieman, D.D.S. 2787 Harris Street- Suite A Eureka, CA 95503 707-443-6781

so much if you’re only going to see the doctor for a short time, says Dr. Arnold Einhorn, president of the Orange County (Fla.) Medical Society and chief of staff for Orlando Health. “If it’s the surgeon who’s going to take out your gallbladder, and that’s it, then it probably doesn’t matter if you like them or not,” he says. “But if you’re going to see them on a fairly frequent basis, it’s important to have someone you’re comfortable with so you can talk to them about your problems.”

monthly fee ($9.95), you can sign up for the “Watchdog” e-mail notification program that will notify you of changes in a doctor’s disciplinary history and other relevant information. Advantages: Detailed and verified information, including disciplinary histories in other states. Disadvantages: It’s not free.

Web Site: checkMD.com Directions: Click on “Research

Web sites to research Doctors Web Site: healthgrades.com Directions: Click on “Research Physician” at the top of the home page. Enter the physician’s last name, specialty and city/state. What it offers: A variety of information, some free and some paid. Free: Basic physician background and patient feedback surveys that rate doctors and their office staff in areas such as wait time and friendliness. Paid services include a full report on a doctor ($12.95), including disciplinary and malpractice history. You also can get ratings and information on the quality of the hospitals used by the doctor. For a 20

May/June 09

Physicians” and type in doctor’s last name and city/state. What it offers: Education, disciplinary history, patient recommendations, healthrelated forums, chat rooms, blogs and health-care videos. Doctors can interact with patients by adding additional information and videos to their files. Advantages: Free background and patient education in one place. Disadvantages: Disciplinary history limited to the area where the doctor currently is practicing. The information will not include any actions taken by a previous state. n

— McClatchy Tribune Information Services

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Please visit our web-site @ www.growingsmilesdentistry.com

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Broadway 518 W. Clark St. Eureka (707) 445-5445 • Annex 3909 Walnut Dr. Cutten (707) 445-5442

Living Healthy

Local Calendar

Health-Related Events in and Around Eureka

EVENTS

The Avenue of the Giants Marathon Sunday, May 3 Starts at 8 a.m. in the Humboldt Redwoods State Park One of the most scenic marathons in the country runs through the Giant Redwoods, bordering the Eel River and Bull Creek. It starts at Dyerville Bridge and is a double-out-and-back course that is fairly flat with a few short hills. In addition to the marathon, the event also features a half-marathon and 10K. Registration is $70 and can be done online. theave.org

Mother’s Day Special: Pasta & Kids—Smart Shopping Workshop Saturday, May 9 10 a.m.–noon, Eureka Co-op A free workshop for kids and parents. The first hour,

UROLOGY ASSOCIATES BRIAN DORMAN, M.D., F.A.C.S. JOHN ALBERTINI, M.D. ROBIN ZAGONE, M.D., PH.D.

Humboldt County’s Board-Certified Urinary Continence Specialists MEDICAL and SURGICAL THERAPY Male and Female Incontinence • Benign Prostate Disease Prostate Cancer • Vasectomy • Vasectomy Reversal Kidney Stones • Laser Therapy • Cryotherapy Microwave Therapy • Laparoscopic Surgery

2576 Renfrew St. Eureka, CA 95501

(707) 445-3257 ALL INSURANCES ACCEPTED

May/June 09

Jonna Kitchen, R.D., will talk about basic nutrition, health goals, and give a tour of the Eureka Co-op. The second hour Alex Begovic will teach the kids a couple of pasta dishes they can cook up at home for Mother’s Day or any other time. Children must be 8 or older and accompanied by an adult. northcoastco-op.com

Eureka Waterfront Walk and Run Sunday, May 17 Starts at 10 a.m. at Eureka Natural Foods An event for both serious runners and casual walkers that meanders along a waterfront course blocked off from traffic and lined with aid stations. There will be a school team event as well as lots of prizes during a post-event raffle and awards ceremony. Proceeds benefit the Children’s Running Shoe Fund. Entry forms

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are available at Eureka Natural Foods or go to Six Rivers Running Club’s Web site at 6rrc.com. Call 707-822-7736 for more information.

Advanced Anti-Aging Treatments

Cabin Cooking & Wine Tasting

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Wednesday, May 20 6–8:30 p.m., Eureka Co-op Join us for another Kitchen Call from the Grill Doctor as he diagnoses how easy it is to prepare a gourmet meal with only one pan and/or a grill. The menu will include: leg of lamb, haricot verts (French-style green beans) and other cabin-friendly dishes. There will also be a wine tasting of a variety of local wines. $40/$30 Co-op members. northcoastco-op.com

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Mediterranean Fusion

19th Annual Humboldt Tri-Kids Triathlon

Wednesday, May 27

Sunday, June 7

6–8:30 p.m., Eureka Co-op A cooking workshop where Mediterranean cuisine meets Southwest flavor. The menu will include: spinach and feta hummus with homemade tortilla chips, carrot cumin soup, creamy spiced chicken over rice and Umm Ali (Egyptian bread pudding). $40/$30 Co-op members. northcoastco-op.com

Starts at 8 a.m. at the Arcata Community Pool A fun-filled triathlon for ages 7–18, where participants compete as individuals or a relay team. Junior Kids (7–10) swim 100 yards, bike 2 miles and then run a ½ mile, and Senior Kids (11–18) swim 200 yards, bike 6.8 miles and run one mile. Registration is $20 per individual and $35 for a relay team, and there is no race day registration. And all participants will be entered to win a new mountain bike. trikids.com

Cook up Some Summertime Fun— Harvest of the Month Workshop Saturday, May 30

Relay for Life of Eureka

10:30–11:30 a.m., Eureka Co-op Jump start your summer with healthy snacks and salads using fresh seasonal produce. Brenda Harper, our Co-op Consumer Educator, is bringing Harvest of the Month out of the classroom and into the Co-op Community Kitchen so parents can share the experience with their children. Learn about nutrition and summertime foods from Linda Prescott, Nutrition Education Coordinator—Humboldt County Office of Education. There will be healthy recipes to share, cooking demos and samples. Free event and children must be accompanied by an adult. northcoastco-op.com

Saturday, July 11 Starts at 10 a.m. at the College of the Redwoods A 24-hour relay race where teams walk (or run) to raise money and awareness for the American Cancer Society. This year marks the 25th anniversary of this signature event that occurs in communities across the country and unites people to celebrate the lives of those who have battled cancer, remember loved ones lost, and fight back against the disease. Participants can start a team, join an existing team or simply donate to this great cause. relayforlife.org/eurekaca

Call for Information Ladies Night on Tuesdays Face Lift Spa Night Reservations Only

Listen To Your Feet! Enjoy a

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Certified Pedorthist 1670 Myrtle Ave. • Eureka ph. #445-8690 americanfootcomfort.com Living Healthy