North County Healthy Living

North County

A publication of the Paso Robles Press and Atascadero News - Healthy Living- 1

Encouraging a wholesome lifestyle

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Aquatic Survival Cycling for Health Healthy Weight Loss Neurofeedback Treatment Pamper Your Liver Nutritional Coach of the Stars Gluten: Affecting 40% of the Population and much more!

A publication of the Paso Robles Press and Atascadero News

2 - Healthy Living - A publication of the Paso Robles Press and Atascadero News

North County

Welcome to our first issue of North County Healthy Living! In this all new magazine, we feature local experts from San Luis Obispo County, allowing them to share their knowledge of their specific health-related practices. From cycling to neurofeedback, cardiology to alternative medicine, fitness and nutrition, senior care, hearing and pharmacists, this magazine is designed to be the voice for local businesses which engage both the body and mind in better, healthier living.

If you have a business that promotes healthy living in any way, we encourage you to contact us to be considered for a feature article in our May issue. We are sure you will enjoy reading these informative articles from our local experts and getting to know the businesses here in your back yard as much as we have.

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Baby Seals Swim Academy

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Beltone Hearing Center

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Best Bike Zone

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Central Coast Pharmacy Dr. Forsythe

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French Hospital

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Healthy Inspirations

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Jazzercise Carol and Steve Fleury of Best Bike Zone.

Photo taken by Josh Petray North County

North County Healthy Living will be published twice a year by the Paso Robles Press and Atascadero News. All efforts were made to ensure accruracy. Information produced in North County Healthy Living cannot be used without the written consent of the publisher.

Publisher: Jeremy Burke publisher@pasoroblespress.com Advertising Director: Karli Twisselman karli@pasoroblespress.com Advertising: Cassie Verley cassie@pasoroblepress.com Janine Lloyd janine@atascaderonews.com Matthew Verley matt@atascaderonews.com Contributors: Steffi Saul-Ketzler, Gary Thomas, Steve Fleury, Brent F. Watson, Kevin Forsythe MD, Whitney Diaz, Tricia Williams, Kevin Kennedy, Kathy Tucker, Dr. David Hixson, Dr. Aracely Plateroti, Carmelo Plateroti, D.O., F.A.O.C.D., Christina Riddering, David Sandoval, Stephanie Austin, H.H.P., Kathryn Rose, Bruce D. Ragsdale MD, Faye Baker, Melanie Shriver Mulder

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Kennedy Club Fitness

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The Lodge's at Ada's Vineyard

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Neurotopia Central Coast

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Plateroti Center The Pit North

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Purium Health - David Sandoval 18 Wellness by Mother Nature

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Healing House Calls

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Central Coast Pathology Laboratory 22 Arts for a Lifetime

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A publication of the Paso Robles Press and Atascadero News - Healthy Living- 3

Aquatic Survival Baby Seals Swim Academy By: Steffi Saul-Ketzler

We live in a beautiful place with a lot of bodies of water: backyard pools, rivers, lakes and the ocean. While this brings tons of fun and enjoyment for kids and adults alike it also poses a very real threat.

In 2006 there were 3,579 fatal drowning accidents in the US. That is and average of 10 deaths/day. More than 1 in 4 fatal drowning victims are children 14 years and younger, which puts children clearly at risk.

In California, drowning is a leading cause of injury-related deaths among children under the age of five. Our state also sees a large number of near-drowning accidents, which can result in serious and permanent injuries. Incidents such as these are often preventable and parents as well as caretakers can take immediate action to help keep them from happening.

Major Risk Factors are Lack of barriers Lack of Supervision Lack of life jacket use in recreational boating Most drowning’s and near drowning’s occur in residential swimming pools. A child should never be unsupervised in or near water and shallow wading pools. There are many precautions parents and caregivers can take to keep children safe around water.

Exposing children to water at a very young age has many advantages.

While swim lessons don’t ensure absolute safety they are a step in the right direction for children and adults alike.

Learning to swim should be an empowering experience and produce lasting water skills. To teach skill acquisition the right way for each child, at the proper pace, to the highest degree, integrating work and play – takes experience, passion and expertise. This is what sets Baby Seals Swim Academy apart from all other swim instructors and swim programs in San Luis Obispo County.

Baby Seals Swim Academy is San Luis Obispo’s County’s children’s swimming expert – the best swim lessons for ages 6 months and up.

We offer swimming lessons that work. I teach your child to swim and survive in the water, with results in weeks instead of years. Please take a few moments to review our website www.baby-seals.com and watch the videos to familiarize yourself with what your infant or child can learn during lessons.

While there are no certifications necessary to teach swimming in the state of California, Baby Seals’ swim instructor, Steffi SaulKetzler, is certified with Infant Aquatics (www.infantaquatics.com), one of the leading organizations for these specialized swim programs.

Certifications include 6 weeks of training, 100+ hours in-water instructions with an instructor/student ratio of 1:1, expansive academic studies on the topics of water safety, physiology, psychology and child development. Further certifications include infant/children/adult CPR and First Aid and lifeguard training as well as being able to teach CPR/ First Aid and Lifeguarding through Red Cross. Baby Seals is a member of the United States Swim Schools Association (www.usswimschools. org/) and the National Registry of Aquatic Instructors (NRAI) www. childdrowningprevention.com.

Aside from swim lessons here are some guidelines to keep your little ones safe from aquatic accidents. Remember, a drowning can happen very quickly and they are silent. It literally takes a few seconds (the time to answer the phone, send a text or grab a glass of water) for your child to slip under water. Once under water they are unable to cry out for help and quickly sink to the bottom of the pool, lake etc.

Keep this list handy and check it often: Never leave a child alone

Constant supervision (designated watcher, “touch supervision”, no distractions) Fence your pool on all sides (at least 5 feet high) Move lawn chairs, tables etc. to avoid climbing Use self-latching, self-closing gates/doors leading to the pool area Install panic alarms, automatic safety covers for the pool (remove any covers completely when children are in pool) Drain off water that accumulates on top of pool covers Keep reaching and throwing aids on both sides of the pool Use personal flotation devices for all non-swimmers when they are near water Learn to swim Learn CPR Avoid alcohol No air-filled or foam toys instead of life jackets Swimming lessons do not ensure safety TALK TO YOUR CHILDREN Last but not least here are a few websites that provide excellent information and resources to prevent aquatic accidents: National Drowning Prevention Alliance www.ndpa.org Safe Kids USA www.safekids.org Pool Safely www.poolsafely.gov We are looking forward to providing your children with the necessary lifesaving water skills to promote a lifelong love of swimming and water activities.

Feel free to contact Steffi with any questions and concerns at (805) 235-7535.

4 - Healthy Living - A publication of the Paso Robles Press and Atascadero News

Do I have hearing loss?

Beltone Hearing Center By: Gary Thomas

How would I know if I had a hearing loss?

When most people think of a hearing loss, they think of deafness, meaning that you can’t hear anything at all. While some people do become deaf, usually due to trauma to the ear or serious illness, what usually happens as you develop hearing loss is that you hear people speaking but don’t understand the words clearly. Your hearing becomes “out of focus” just like people with vision problems who need glasses but are not blind.

How we hear To understand hearing loss you need to know a little bit about how the ear works. There are three parts to the human ear: the Outer Ear, the Middle Ear, and the Inner Ear. Sound waves enter the Outer Ear, pass through the ear canal and strike Gary Thomas the eardrum and cause it to vibrate against the bones in the Middle Ear. The Middle Ear is an area about the size of a green pea. It contains three tiny bones commonly known as the hammer, anvil and stirrup that amplify and transmit the vibrations to the Inner Ear. The Inner Ear contains the Cochlea, a snail shaped organ with thousands of tiny delicate nerves that translate the motion of the vibrations into messages that are sent up the auditory nerve to your brain, where they are interpreted as sound.

What problems can occur?

Anything that keeps the sound from passing through the ear canal and up to your brain can cause hearing loss. The most common types of hearing hearing loss are broken down into two categories: conductive hearing loss, where the sound is blocked in your outer ear or middle ear and sensorineural Hearing Loss or nerve deafness, where the nerves in your inner ear fail to translate the sound vibrations into signals to the brain.

What is conductive hearing loss and how can it be treated?

Conductive hearing loss can occur if your outer ear is blocked by wax, if the eardrum is damaged or if there is any swelling or infection in the middle ear.

These conditions result in a significant reduction in the sound that is sent to the Cochlea and as a result, your overall hearing is reduced.

Conductive hearing loss is a medical problem that should be treated by your physician or a specialist through medical or surgical methods. If you have this type of hearing loss, you may notice that all sounds are affected and people may say that you speak loudly. Conductive hearing loss only occurs about 5 percent of the time there is a hearing problem.

What about Sensorineural Hearing Loss?

Sensorineural Hearing Loss, the most common type of hearing loss, takes place in the Cochlea and involves deterioration of the delicate nerves. The most common causes of Sensorineural Hearing Loss are exposure to noise, certain medications, heredity and simply aging. By the time you notice this type of hearing loss your nerves have been damaged and in most cases the damage is irreversible. It is usually treated with hearing instruments, just like corrective lenses are used for vision problems. Unfortunately there is currently no surgery you can have to correct nerve damage.

Certain frequencies, usually the high ones, are affected by the damage to the nerves causing the speech sound to be distorted. Even though you hear people speaking at a comfortable level, their words may not be distinct because of the distortion, making you feel like they are mumbling or not speaking clearly.

If you have Sensorineural Hearing Loss your overall hearing level is not affected until your loss becomes moderately severe and you may not feel that you have a hearing problem because you can still hear people speaking easily.

Even though you hear people, you may have difficulty understanding speech because of the distortion. For the same reason, increasing the volume on the radio or TV does not really help make the sound clear. An interesting fact is that loud sounds may be disturbing to you because at some frequencies your hearing is normal.

How can I find out what’s going on with my hearing?

If you suspect that you have a hearing loss, the first step is to get a hearing evaluation. It is very difficult for you to know if you have a hearing loss because it occurs gradually over time. In most cases other people will actually notice it before you do. A thorough hearing evaluation will determine if you have a hearing loss and if you can be helped. You will be screened for medical problems that might be affecting your hearing and will be referred to a physician if there is any indication of a medical problem.

What if I need hearing instruments?

There are a wide variety of hearing instruments available on the market today.

They vary in size, features and price. Modern instruments have excellent sound quality and features like background noise control, automatic volume control and the ability to connect to your TV or cell phone. The person who performs your hearing evaluation should work with you to determine the specific features you need and help you select the best product for your lifestyle.

That brings us to the most important part of dealing with hearing loss. It’s not the inconvenience of asking people to repeat what they are saying, or of missing words on TV, it is the isolation that comes from not being able to communicate easily with others. You may be hesitant to have your hearing tested because many people feel that hearing loss is an “old peoples” disease and no one wants to feel old, but remember if you do have a problem, others probably have already noticed it. Ignoring the problem will not make it go away and the longer you put off doing something about it, the more difficult it will be to get back to normal hearing.

Gary Thomas is the owner of the Beltone Hearing Aid Centers in Paso Robles and San Luis Obispo. He is Board Certified by the National Board for Certification in Hearing Instrument Sciences. He can be reached at 237-8313 or by email at beltone@dslextreme.com.

A publication of the Paso Robles Press and Atascadero News - Healthy Living- 5

Cycling as a healthy lifestyle By: Steve Fleury

and trails. Riding predictably and obeying the rules of the road or trails is necessary component of riding.

The San Luis Obispo County Bicycle Coalition gives bicycle education workshops on a regular basis. To find out when, go to www.slobikelane.org. Best Bike Zone highly recommends taking these educational classes.

Another great local cycling resource is the San Luis Obispo Bicycle Club, www.slobc.org. You will find a wealth of information on local cycling there.

Best Bike Zone can help make your cycling experience a positive one. Every Sunday along with Dark Nectar Coffee Roasters we host a beginner to intermediate cycling ride.

Meet at 9:30 a.m. in front of Dark Nectar at 420 S. Main St. in Templeton.

At Best Bike Zone our coffee pot is always on and our mission is to educate and help cyclists of all levels.

So if you are interested in making cycling part of your lifestyle, stop by and let’s chat.

VISIT OUR 5000 SQ FT SHOWROOM 500 BICYCLES IN STOCK COMPLETE SERVICE DEPARTMENT WE WORK ON ALL MAKES AND MODELS

YOUR LOCAL RESOURCE FOR EVERYTHING BICYCLING TM

OPEN 7 DAYS A WEEK M-F 9am-6pm Sat. 9am-5pm Sun. 10am-4pm

TM

It’s that time of year again — your resolutions for the new year may include: getting fit, losing weight or having more fun.

Bicycling is the solution. Did you know a 140-pound cyclist burns about 400 calories and hour at a moderate pace? Studies have shown that bicycling a few times a week reduces blood pressure and stress while increasing your energy and helping you sleep.

Bicycling is something you can do by yourself, with friends or the whole family. It gets you out into the fresh air and exercises your body.

There are many ways to enjoy cycling. On a road bike you can go for miles and miles, the North County has some of the best scenery in the state. You can mountain bike in Montana’ de Oro, Johnson Ranch, Irish Hills and many more fabulous areas around the county. You can get the family together and cycle around Larry Moore Park and onto the new Charlois Multi Use path in Paso Robles.

Whether you are new to cycling or an old hand, Best Bike Zone is your best resource for information and help. They are experts at finding you the right bicycle that will fit how you ride.

A bicycle should be an instrument of pleasure, not an instrument of torture. So no matter what type of bicycle you get, fit is critically important. Sizing a bicycle can be confusing, even for those who have been riding a while. So let the experts at Best Bike Zone help you. They will take the time to talk about what your cycling and exercise goals are and make suggestions as to type and size of bike that will fit your needs.

Bicycling is an activity that grows on you. It is a multi-purpose activity. You can use it as part of a vigorous exercise program. You can use it to commute to work, shop and other activities. You can do it with your family.

As with many activities, you can dip your toe in or go big. Besides a bicycle, there is one must have item that should be on your list. A bicycle helmet needs to be a part of your cycling experience. Cycling helmets today are lightweight, aero and stylish. At Best Bike Zone we try to educate all cyclists to wear helmets. It’s an inexpensive protection that works.

Of course, there are special shoes, clothing, gloves and more, but to start, all you really need is a bicycle and a helmet. That’s the great thing about bicycling.

You can add in many layers as you cycle more.

Keeping your bicycle in good working order is an important part of the cycling experience. We recommend a short safety inspection each time you take your bicycle out for a ride. Take a minute to check the air pressure in the tires. A stored bicycle will lose three to seven pounds of air pressure a week and as with a car, it’s important to have the proper pressure in the tires for the maximum riding enjoyment. Check that the brakes are working and the wheels are seated properly. The staff at Best Bike Zone is all about education and will be happy to instruct you on how to do a safety check on your bicycle.

Being safe on the road or trails is an important aspect of bicycling. Bicyclists share both the roads

Best Bike Zone

GIFT CARDS AVAILABLE

712 Paso Robles St., Paso Robles — 805.237.2453 — www.BestBikeZone.com

6 - Healthy Living - A publication of the Paso Robles Press and Atascadero News

Specializing in Compouding Presciptions Central Coast Pharmacy By: Brent F. Watson I did not know how fortunate on that autumn afternoon in 1969 I was when I was requested to report to my counselor’s office at Arroyo Grande High School. When I arrived I not only found my counselor, but the two men — Vern Erno and Chuck Brooner — who would turn out to be my future mentors in my chosen profession. I had visions of being a high school history teacher, but these men and my counselor, were about to help me change that vision — and I have been rewarded every day since.

Fast-forward many years and I realize I am now in my fourth and soon to be fifth decade of my professional career, chosen so many years ago.

Some ups, some downs have occurred, but not once have I ever had any doubt that I had chosen the right career. I have been blessed to be able to help people on a daily basis for the last forty-odd years and wouldn’t have wished to miss a moment of it.

My career, like most has evolved though the years. Beginning as a staff pharmacist, I worked into pharmacy management, then pharmacy ownership with a partner, to sole ownership with my wife, and to now a corporation. It has not only been the actual business operational changes that have occurred.

I have been an independent pharmacy employee, a chain-pharmacy employee, a hospital pharmacy employee and for the last 25 years an independent pharmacy owner. It has been a varied career within the profession of pharmacy, but I have again been fortunate enough to save the best experiences for the last.

Central Coast Pharmacy Specialists took on its new name — formerly Custom Care Pharmacy Services — in 2007. At that time with the change of name, we became a different type of pharmacy.

A pharmacy known as a compounding-only pharmacy. Briefly, compounding is the “art of pharmacy.” That 80 percent of knowledge that was instilled in us in pharmacy school, we were told at the time we would never use, we use every day. Practically speaking, compounding is “the art and science of producing or sculpting medication from individual ingredients for a specific patient, for their needs, on the order of their physician, dentist, licensed practitioner or veterinarian.” Yes,

that 80 percent we were told we would never use, comes in real handy when it comes to compounding prescriptions. Compounding of prescriptions in the United States accounts for anywhere from 3 percent to 5 percent of the number of prescriptions written yearly

for patients.

As a pharmacist I learned the fundamentals of compounding those many years ago when I was in high school and pharmacy school.

My personal first compound patient, post pharmacy graduation, was my wife in 1976,

A publication of the Paso Robles Press and Atascadero News - Healthy Living- 7 the year our daughter was born. It had to do with post-partum depression and yes it involved hormones (thank you, Dr. Julian Whitaker at Loma Linda). So you see, my first hormone replacement prescription was for my wife 36 years ago. When it comes to hormone replacement therapy I have had the experience firsthand and have been compounding replacement therapies at Custom Care Pharmacy and Central Coast Pharmacy for more than 25 invaluable years.

A general breakdown of areas within our practice of compounding are the following: Bio-identical hormone replacement therapy Pediatric care Post-surgical pain management Pain management Neurological pain management Ophthalmology Office sterile injectable supply Veterinary compounds As you can see with our backgound, there is really no reason to go over-the-hill or out-of-the-county or state for your compounded prescription medication needs. My family and I are fortunate to live in this community and our grandchildren represent the sixth generation of my family in San Luis Obispo County. This place has been and will continue to be our home and our pharmacy will continue to be family owned and operated.

Brent F. Watson

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Bio-identical Hormone Replacement Therapy Pediatric Care Post-surgical Pain Management Pain Management

• • • • •

Neurological Pain Management Ophthalmology Office Sterile Injectable Supply Veterinary Compounds Compounding Pharmacists

Central Coast Pharmacy Specialists

590 A South Main St. Templeton, CA 93465 • (805) 434-5999

8 - Healthy Living - A publication of the Paso Robles Press and Atascadero News

My shoulder hurts!

By: Kevin Forsythe MD

Dr. Forsythe

There are a number of conditions that cause pain in the shoulder such as arthritis of the ball and socket joint, and frozen shoulder. A number of patients with shoulder pain seen in an Orthopaedic Surgeon’s office are dealing with rotator cuff problems. Many times it is the result of an inflamed tendon that calms down with conservative care. So then, what is the rotator cuff exactly?

Anatomy

There are four rotator cuff muscles that contribute to strength of the shoulder, particularly with overhead activities. The one that helps with elevating the arm in front of you is the most commonly involved muscle, called the supraspinatus.

There are other structures in the area that often contribute to pain and sometimes occur at the same time. The biceps tendon passes underneath another rotator cuff muscle. There is also a part of the wing bone (scapula) that passes over the top of the rotator cuff like a roof. This “roof ” can have projections, called bone spurs, which may cause pain.

Symptoms

An inflamed or torn rotator cuff muscle can be significantly disabling for daily activities. Most people experience pain with overhead reaching, lifting or throwing. Weakness, or a shoulder that tires very quickly, are also common symptoms.

Imaging

X-rays can help reveal arthritis, bone spurs or severe rotator cuff tears.

If conservative treatments are ineffective, then magnetic resonance imaging (MRI) can provide a better picture of the muscle, tendon and cartilage to help determine the source of pain and weakness. In-office ultrasound is a newer method of visualizing the rotator cuff during an office visit. Ultrasound is a more convenient and cost effective diagnostic tool, but one of its limitations is that you cannot visualize the socket cartilage deeper in the shoulder.

Treatments

There are a number of treatment options depending on the specific cause suspected. For the inflamed and painful shoulder one would typically start with physical therapy to reduce stiffness/pain and regain strength.

Oral anti-inflammatory medications or injectable anti-inflammatories (the so-called “cortisone” injection) directly into the space above the rotator cuff muscle, can be helpful. Ultrasound guidance for injections can be used in the office to maximize accuracy and comfort during the procedure.

Surgery

When there is a tear, and symptoms don’t improve with the conservative treatments just discussed, surgery may be appropriate. Surgical repair of the detached muscle can be performed through an open (larger skin incision) or arthroscopic (camera and tools through multiple poke holes in the skin). Arthroscopy allows the surgeon to see most of the shoulder and assess other structures that may be damaged. Bone spurs can be shaved smooth and the biceps can often be repaired (all through the arthroscope) if needed. Potential benefits to the arthroscopic approach include less damage to muscles covering the shoulder and therefore less pain after surgery.

Recovery

Surgery is performed as an outpatient procedure. Most patients head home within an hour after the procedure. A special brace to cushion the arm and protect the repaired muscle is used the first 4-6 weeks. During this first month, the patient performs range of motion exercises, under the guidance of a physical therapist, to help reduce stiffness. During the second month, strengthening exercises are introduced gradually and the

brace is discontinued. After four months patients can engage in gentle, sport-specific drills. At six months it’s possible to return to many sports.

A publication of the Paso Robles Press and Atascadero News - Healthy Living- 9

Widowmaker survivor healthier than ever French Hospital By: Whitney Diaz

Doug Nelson, 53, is as healthy and active as ever before, and as a pharmacy technician, he’s no stranger to health and wellness. He hikes local trails, bikes through rough terrain, and even surfs local waves. No one would ever guess by looking at him that just three years ago he suffered a severe heart attack that nearly took his life.

On that fateful Monday morning, Nelson warmed up for his regular squash game at Kennedy Club Fitness in San Luis Obispo.

He suddenly collapsed and stopped breathing.

There were no warning signs or symptoms when a tiny piece of plaque flaked off in his artery and blocked the passage to his heart.

He was having a widowmaker heart attack; an appropriate nickname considering the survival rate is roughly 5 percent. But Nelson was lucky.

The fitness center staff and members scrambled to keep his heart going by using a combination of CPR and an automated external defibrillator (AED), which they fortunately had at the facility. When the paramedics arrived, they worked furiously to keep his heart going. Later, one paramedic would apologize to Nelson for any broken ribs or bruising.

By the time he arrived by ambulance at French Hospital Medical Center (FHMC), he was hanging on by a thread. But the cardiac team was ready for him. Within minutes, they found the blockage in his left coronary artery and put in a stent to get the blood flowing back to Nelson’s heart. Soon he was in the Intensive Care Unit (ICU). It took them just 45 minutes to save his life.

With his wife Kathy Nelson by his side, he remained under close observation in the ICU for several days.

“I had so much support from family and friends, and the support from the hospital was incredible,” Kathy said of her experience. “The staff and nurses at French Hospital were so wonderful. We formed a tight-knit bond.”

While Doug was in FHMC’s care, the doctors used a device called the Thermogard to rapidly, safely and effectively manage his core body temperature to a degree of precision that has never been seen before. This device helped prevent any brain or organ damage that would have been likely without it. Doug woke up a few days later, surprised and confused when he was told what had happened. But he was resilient.

“When he woke up and regained consciousness, the first three questions he asked were, ‘What happened?’ ‘Where am I?’ and ‘When can I go mountain biking?’ ” Kathy Nelson recalled with a smile. “When they moved him from the ICU to telemetry four days later, the ambulance EMTs were in the hallway and were so excited to see him alive and improved. They took one look at him and

Jake, the front desk clerk at Kennedy Club Fitness with the AED he used to keep Doug alive until paramedics arrived. Photo by Megan Rivoire.

said, ‘That’s him!’ ” He was back at work in just three weeks. Two short months and 21 cardiac rehabilitation sessions later, he was back on a mountain bike and back to playing squash.

It took about eight months for him to regain the confidence he had before, but he was just glad to be alive, he said.

“I feel so blessed that there is no brain damage, no permanent heart damage,” Doug Nelson added. “Now, I’m up to the same speed as I was before. It took about eight months to get back to where I was, and now I’m pretty confident with everything. Both CPR and an AED are key in situations like this. And I don’t know what would’ve happened if they didn’t have the Thermogard. French Hospital saved my life and gave me a second chance.”

So what has changed since that harrowing experience?

“I ate a little more fast food than I do now; a little more ice cream than I do now,” Doug said. “I always felt that if I eat this hamburger and these fries, I’ll just work it off with exercise. You may not gain the calories, but your arteries pay the price.”

The Nelsons continue their healthy, active lifestyle today. But they say they’ll never forget the incredible kindness of strangers and the people who saved Doug’s life.

Doug & Kathy Nelson. Photo courtesy of ( iii ) Design

10 - Healthy Living - A publication of the Paso Robles Press and Atascadero News

Healthy Weight Loss By: Tricia Williams We all know that being healthy and fit can make the difference between just living and living well. There are thousands of benefits to be gained through a regular fitness and nutritional plan. Recent surveys show that only 22% of American’s exercise regularly. More compelling data shows that 25% of Americans over 18 get no exercise and 38% of Americans over 55 get no exercise. Two common excuses are lack of time and motivation Comprehensive Weight Loss programs would include nutrition education, fitness, stress management, and a support system to ensure a successful transition to a healthy lifestyle.

The Benefits of Healthy Living The right combination of exercise and nutrition helps the body to burn fat, increase muscle strength, stamina and energy - boosting your confidence and self-esteem. Exercise can also help you sleep better and reduce depression and stress by releasing your body’s natural endorphins (feel-good hormones).

Body fat has long been known to be a catalyst in the production of estradiol and progesterone, two hormones linked to breast cancer tumor growth. Regular exercise burns body fat and decreases the rate of estrogen production, lowering your risk of developing breast cancer by as much as 60%.

It is well documented that weight-bearing exercise increases bone density and lowers your risk of osteoporosis. Combined with a healthy diet, exercise can also help lower blood pressure and cholesterol, reducing your risk of heart attack and stroke. It also helps lower the incidence to type 2 diabetes. New research also shows that exercise helps keep the brain sharp well into old age and decreases your chance of developing Alzheimer’s and senility.

Each pound of muscle burns 45 calories per day. According to Tufts University, when cardio & strength training are done together, women lose up to 44% more fat than with diet or exercise alone.

Promoting relaxation is highly beneficial for both weight loss and overall health. Stress affects not only eating patterns, but how we utilize our foods and where we store body fat.

A crucial relationship exists between relaxation and hormones that control weight. Chronic stress slows the rate of caloric burn. Stress hormones including cortisol & epinephrine lead to fat storage in the abdomen.

Portion control translates to weight loss.

Balanced eating plan ensures necessary nutrients to allow cellular efficiency and repair.

Fresh (not pre-packaged) foods support cellular function including ATP (energy) production.

For weight loss we should avoid “crash diets” where calories are severely restricted, as they slow down our metabolism and encourage

Healthy Inspirations

Manda W. Lost 23lbs in less than 3 mos!

unhealthy behaviors. Eating small, frequent meals promote an even metabolic state to ensure we avoid fasting. 80% of Heart Disease cases and 40% of cancers are attributed to poor diet.

A healthy, well-balanced diet should include foods from all food groups. The nutrition aspect of weight loss should focus on consumption of nutrient dense foods, portion control, and maintaining stable blood sugar levels.

Both fruits and vegetables provide essential nutrients that promote good health. They contain fiber (both soluble and insoluble), antiinflammatory nutrients, vitamins, minerals.

Fiber lowers insulin requirements, provides glucose & cholesterol control. These nutrients can help reduce cancer, heart and numerous other diseases.

Monitoring eating habits for knowledge and accountability has been found to significantly increase success rates for those wanting to lose weight and eat healthy. Incorporating all of these components will help promote improved self-esteem, metabolism, overall health, and longevity.

Please contact Healthy Inspirations of Atascadero for further details.

A publication of the Paso Robles Press and Atascadero News - Healthy Living- 11

Get Moving Into The New Year By: Melanie Shriver Mulder

Happy New Rear! Now that the holiday season’s parties and delightful treats are behind us, let’s refocus on our health and fitness programs.

The quartet of eating well, getting enough sleep, moving our bodies daily and having a positive attitude is a winning combination. Sadly, while we tend to start with renewed energy and good intentions, fewer than 80 percent of us will keep those resolutions and goals throughout the year.

Resolutions most often fail because the plan or goal was unrealistic or poorly planned. Rather than a “resolution” commit yourself to a lifetime of health and wellbeing. When we incorporate fitness into our daily activities, we are that much more vital and energetic. The Jazzercise Founder and CEO, Judi Sheppard Missett, reminds us that consistency is the key to being healthy and fit. However you like to get your body moving, keep it going all through the year. Here are some ideas to keep you motivated and committed to your health and fitness goals: Be Realistic – Getting started is the hardest is often the most difficult part. Exercise takes energy – and if you haven’t made exercise a priority in your life, it is easy to push to the back burner. Negotiate with yourself.

Rather than saying “I’m too tired to go work out” and not working out at all, agree with yourself to ten minutes of continuous movement. At the end of ten minutes, if you’re still tired, stop. Most likely you will find you are feeling less tired, that your energy is picking up and you will want to continue.

Develop a plan that provides you the best opportunity to succeed.

Don’t say you’re going to the gym every day when you know you’ll only go three times a week. If you don’t have an hour to commit, break your exercise into smaller chunks of time. Be sure to include activities that you enjoy and that you can do safely and correctly. Don’t fret if you miss a day – start back up the following day!

Find a Buddy! Accountability (and guilt) goes a long way to keeping us on track. Find someone with whom you can work out. Have a plan that you both can commit to continuing – walking in the morning or at lunch, meeting at the gym or at a fitness class.

Keep it Fresh. Vary your workouts to keep yourself interested and motivated. Choose different types of workouts; focus on strength and toning one day, cardiovascular work the next. Don’t forget the stairs. A quick walk or jog up and down the stairs will get your heart pumping and your major muscles working. Make an effort not to sit for more than thirty minutes at a time. Sitting for long periods can lead to backaches, soreness, muscle tension and general fatigue.

Chat on the Go – Join a friend for a “walk and talk” in a park or at your group fitness exercise class. Afterwards, enjoy a healthy snack of nuts and dried fruit.

Walk your Dog – Sure, it is wonderful to have children or a spouse walk the dog for you, but if you do it yourself, you will get fresh air, “alone time” to decompress, and your dog will love the exercise too!

“Housercise” – Housework can be a great form of exercise and your home gets spruced up along the way. Sweeping, mopping and vacuuming floors tones your obliques and your abs. Turn on your favorite music, sing along and have some fun. When in the kitchen, do side bends and lunges while cooking.

Work Outdoors – Shoveling the driveway, raking leaves or mowing the lawn all use muscles in your back, shoulders, arms, obliques, abs and legs.

Both you and your yard will look fabulous and you’ll feel great knowing you did it all by yourself.

Dance – Whether you go out for a night on the town, shimmy around your living room alone, or attend a dance fitness class, you will be getting a great full body workout. Let your inhibitions go and have a blast.

Need a little more motivation, don’t want to have to come up with your own plan? Consider the Jazzercise workout program. Forget the legwarmers and matching headbands. Today’s Jazzercise offers a fusion of jazz dance, resistance training, Pilates, yoga, cardio box and

Jazzercise

Latin style movements and has positively affected millions of people worldwide. The program hosts a network of 7.800 instructors teaching more than 32,000 classes weekly in 32 countries. Benefits include increased cardiovascular endurance, strength, and flexibility, as well as an overall “feel good” factor. Additional Jazzercise programs include Body Sculpting, Jazzercise Lite, Junior Jazzercise and Personal Touch.

Misset dreamed up the aerobic formula--incredibly simple dance moves to original versions of popular music--from the basement of a Chicago dance studio back in 1969. But somewhere around the turn of the century, Jazzercise “the workout” became Jazzercise the “punch line”, a comic relic from a bygone era of fitness along with Jell-O salad and Thighmaster.

But you know what aerobics instructors say: “Own it, ladies.”

In the past few years, Jazzercise has made a comeback, capitalizing on the name recognition while re-branding for a modern audience. There were the updated workout DVDs, the new partnership with “Dancing with the Stars’” Cheryl Burke, the cheeky homage from Gwyneth Paltrow on “ Glee,” and even the release of a Jazzercise mobile app for the millennials. On December 30, A&E’s competition show “Be the Boss” will devote an entire episode to two Jazzercise instructors competing for a studio.

Locally, there are more than 35 Jazzercise classes weekly, in a variety of formats and times to meet even the busiest of schedules and fitness levels. For more information on Jazzercise visit jazzercise.com or call (800)FIT-IS-IT or 805.801.9620.

12 - Healthy Living - A publication of the Paso Robles Press and Atascadero News

What is the most important fitness component?

By: Kevin Kennedy

Kennedy Club Fitness

First of all, what are the components of a fitness regime? Simply putting it, there are four of them. First and foremost, obviously, is your diet and intake of nutrition and calories. Second is cardiovascular or low intensity aerobic activity. Third is stretching and flexibility exercises, but I think the most important and most abused is No. 4 — strength training.

I am going to oversimplify here but diet to me is just common sense stuff. I think everyone knows that it is better to snack on an apple than a Hostess Twinkie. Of course, the Twinkie is a collector’s item now, but you know what I mean. Common sense and discipline about what, when and the quantity you put in your mouth is all it is. Almost everyone is bad at this and that’s why the other three components are necessary.

Cardiovascular exercise is considered low intensity exercise because it is not suppose to be hard. Your body stays in a fat burning mode if you stay within your aerobic heart rate. The quick equation for that is 220 beats per minute minus your age times 70 percent equals aerobic — oxygen and fat burning energy source — heart rate. The longer you do it and stay in that zone, the more fat you burn. Pretty easy to understand.

Stretching and flexibility gets a little trickier because of the way muscles and soft connective tissue respond to what sometimes can be abusive stretching. Just remember that it is much better to stretch in a warm or warmed up condition and slow holding stretches are always better than quick jerky stretches.

Strength training is the component that I see so many ineffective, unsafe and inefficient routines being done. To me it is also the most important because it builds your muscle density and bone mass and that is the engine that burns your calories and prevents injuries. I would like to clarify that there is a big difference between the sport of weight lifting and strength training for injury prevention and rehabilitation purposes.

I have been in the industry more than 30 years. I can finally say that it is nice to see that women are finally getting it. Most guys were brought up with some kind of weight lifting experience and most would rather just lift weights than do any kind of Cardio exercise. Women usually hate it and just have no fun doing it and would just rather do cardio exercise.

That trend does seem to be changing finally, but I still get that “I just don’t want to look like a body builder” response. I think our members are becoming way more sophisticated and knowledgeable when it comes to what is proper strength training protocol.

Proper strength training protocol can be very different depending on your age and injury status. Strength training must be demanding and challenging to your status quo. It must overload the muscle until it actually reaches a momentary failure point. That alone is scary to most people and they just do not want to go to that much agony. The key to it though, is doing it without injuring yourself. How you do that is through high intensity movements not necessarily a high-weight or low-weight resistance. To create high intensity and reduce the chance of injury you have to eliminate to forces of momentum and gravity.

Simply put, that means that you have to move the weight slowly and through a full range of motion. The concentric — lifting motion — should take you about four to eight seconds. Then the most important part is the isometric — no movement — pause. This part is widely ignored, but pausing at the furthest contraction point for a second or two, increase the intensity like you won’t believe and eliminates the force of momentum. The eccentric — lowering motion — should take you about twice as long as the lifting seconds. So get this, one repetition getting from a pre-stretched position to full muscle contraction and back to pre-stretched position could take you 18 seconds or more. You would continue repetitions in this manner until you could no longer move the

weight in this exact form. When you have to start cheating, and you will, and using other body mechanics to move the weight, you have succeeded in reaching, “Momentary Muscle Failure Point,” try to set the resistance so you hit this point between eight to 12 repetitions.

The concept is if you put the muscle under this much intensity and stress, you have succeeded in releasing the enzymes that start the muscle growth process and only one set is necessary if you did it right the first time. I won’t kid you; this technique is boring and not nearly as fun as what all the kids are doing these days. It is however, safe and time efficient in building muscle density and preventing injury.

It is possible to do it on your own. You don’t need a club or a gym membership. Start a walking or biking program around your neighborhood. Start paying attention to how and what you eat. Start doing some pushups and sit-ups. But I ask you, if you could have done it on your own, wouldn’t you have done it by now? If you don’t, eventually your doctor will ask you if you have heard the Surgeon General Warning: A lack of physical activity is detrimental to your health. It’s time to start, and when you do, make it convenient and consistent and most of all safe and fun.

A publication of the Paso Robles Press and Atascadero News - Healthy Living- 13

Forget What?

Recognizing Dementia, and finding help.

By: Kathy Tucker The Lodge’s at Ada’s Vineyard One out of eight people over the age of 65 will be diagnosed with dementia in their lifetime. It is one of the most feared, and least understood diseases of our era. Dementia is the sixth leading cause of death in our country. These statistics, from the Alzheimer’s Association are staggering, yet we have no laboratory test to diagnose dementia, and it is frequently missed on exams by health professionals, and at visits from family.

Dementia is diagnosed based on a set of symptoms, clearly defined by the Alzheimer’s Association, but difficult for family members to interpret. These symptoms are often mistaken for normal aging, and can in fact be caused by illness, depression or other disease processes. It is very important to involve health care professionals if dementia is suspected, to rule out these “other causes” of memory loss.

Dementia is divided into 8 stages by the Alzheimer’s Association. The stages range from age related “normal” memory loss to severe memory loss that can prevent a person from remembering basic things like how to eat. The advanced stages are easier to diagnose, because the symptoms become more profound as the disease progresses. It is most helpful to family members and caregivers to diagnose the disease early in its progression. This will allow treatment with medications which may slow the progression of the disease, and help them plan for future care needs.

Early symptoms of dementia include forgetting names.

Even middle aged people can have trouble recalling names at times. This is not usually a sign of dementia. People who forget daily, or who do not recognize a family members name even when it is suggested to them, are exhibiting an early symptom. Dementia victims may also loose items. If Grandma cannot tell you the location of the ring she “always” wears, or if her home which was usually neat and tidy is becoming more jumbled and out of order, this is a troublesome sign.

Another frequent sign of problems, especially for elderly living alone, is piles of unopened mail, or unpaid bills. One relative of mine began using her credit card for all purchases.

When asked why, she stated, “oh, I just don’t seem to have the time to balance my checkbook, so I am never sure how much money I have”. As a retired professional accountant, this was a big change.

Some dementia victims will purchase the same item over and over. A quick peek in the cupboard may indicate multiple packages of this item on hand, and few other items in the cupboard.

As dementia progresses, victims may lose interest in games, email, or reading. This can indicate loss of cognitive ability also. They may accuse family or friends of stealing lost items. They may start to exhibit fearfulness of activities they previously enjoyed. They may get “lost” in a store or park they had been previously familiar with.

Convincing relatives or friends they need to see a healthcare professional can be difficult in these early stages. Rather than accosting the dementia victim with the suspected symptoms, it can be helpful to suggest going to the doctor together.

Offering to drive them to have their physical done, and then mentioning symptoms to the doctor may work. Putting the emphasis on finding another cause for forgetfulness may also

be helpful as it is less threatening to the victim.

The symptoms of early dementia may also be caused by depression, infection, or other medical issues. It is important that healthcare professionals rule these causes out before making a diagnosis that can cause families to overlook appropriate treatment.

Diagnosing dementia early can prevent exposing the victim to fraud or other forms of elder abuse. If the neighbor suddenly takes over Grandma’s shopping, she may also be taking over Grandma’s finances, and this can be prevented with early diagnosis and appropriate financial safeguards.

For more information on Dementia signs and symptoms and helpful tips for caregivers and families contact the Alzheimer’s Association, on the web, or at their local office 805-547-3830.

RESIDENTIAL SENIOR CARE CENTER

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14 - Healthy Living - A publication of the Paso Robles Press and Atascadero News

Neurofeedback treatment By: Dr. David Hixson A new frontier in medicine is upon us. For years, the healthcare industry has depended heavily on pharmaceuticals as the foundation of treatment for many different conditions and disease processes affecting our society.

With mental health issues such as dementia, disorders of sleep, learning, attention, and mood, this dependence is most evident.

Neurofeedback represents a paradigm shift in the way we address the symptoms associated with these conditions.

The brain is the command center of the body. How it processes information affects our ability to learn, our mood, our sleep, our athletic ability, our memory, and how we feel pain. When the brain is able to efficiently function stress and anxiety are reduced, hormones and neurotransmitters are better regulated, and the body’s ability to sleep and heal itself is restored.

Ordinarily, we cannot reliably influence our brain’s activity since we lack awareness of the excitation, inhibition, and localization of the neural networks that activate each function in the brain. These neural networks give off electrical signals (brainwaves) which can be measured in “real time” by an EEG amplifier and quantitatively analyzed over time by sophisticated qEEG hardware and software.

Research has shown that different levels of brainwave activation are associated with our ability to focus, sleep, stay attentive, regulate mood, encode memories, facilitate motor control, regulate pain, and much more.

However, when the brain region activates too much or too little, we experience emotional, physical, and cognitive dysregulation.

This dysregulation can show forth in symptoms such as sleep disturbances, lack of focus, PTSD, memory loss, sensory problems, poor motivation, anxiety/OCD, depression, chronic pain, migraines, learning disorders, ADHD and more.

Neurofeedback (or EEG biofeedback) uses the basic principles of operant conditioning to allow changes in how our brain is functioning. EEG equipment is used to measure the electrical activation levels in a region of the brain which are displayed on monitors in the form of visual and audio feedback. This kind of “real time” feedback is guided by a trained technician, the tech is able to increase or decrease the activity to a more appropriate level. Neurofeedback protocols are based on large normative databases, an individual’s quantitative EEG brain-mapping assessment, and the latest in neuro-imaging and medical research.

Neurofeedback treatment is considered safe and is one of the very few treatments

Neurotopia Central Coast

that has no published long lasting side effects.

Neurofeedback treatment combines cutting edge neurodiagnostic technology, state-of-the-art treatment facilities, and clinically validated neurofeedback protocols to offer a highly effective, non-invasive non-pharmaceutical adjunctive treatment that corrects symptoms at their source.

Neurofeedback training can resolve many symptoms with long-lasting to permanent results.

A publication of the Paso Robles Press and Atascadero News - Healthy Living- 15

Long live the liver:

10 suggestions that can help you pamper your liver

By: Dr. Aracely Plateroti When was the last time you checked in with your liver? In truth, most of us don’t give our livers much thought, except maybe the morning after a night spent drinking too many glasses of wine. And that’s too bad because your liver is the detoxification specialist.

Your liver is the foundation of your body’s ability to detoxify. The largest solid organ in your body, your liver is situated on the right side within your ribcage. This powerhouse organ has some spectacular skills, including the astonishing ability to heal and regenerate itself.

It’s the main metabolic “clearinghouse” for both naturally produced chemicals and foreign or toxic molecules that invade your body.

The liver is in charge of more than 500 separate functions. Here are some of the big ones: Blood and lymph cleansing Digestion Detoxification Hormone production Chemical energy storehouse Produces and recycles cholesterol Regeneration Too much alcohol, processed junk and greasy fried foods can negatively impact this miracle organ. In addition, stress, emotional anger/irritability and environmental pollution can severely reduce your liver’s capabilities.

Fortunately, there are many foods you can eat to nourish and start to heal your liver.

At the Plateroti Center for Integrative Medicine, along with our purification programs we suggest that individuals eat foods to pamper their bodies. To fully support your liver, you need to eat a combination of foods. Some foods help the liver in the detoxification process. Others protect the liver while it’s doing its detoxifying. Here are 10 suggestions that can help you pamper that oh so precious organ that answers to the name liver: Garlic. Thank goodness food tastes better with garlic, because this natural addition to food can help your liver function more efficiently. Garlic activates liver enzymes that aid in purifying your body of toxins. Garlic also contains protein, potassium, vitamins A, B, B2, and C, calcium, and zinc. These help your heart, immune system and decrease blood pressure. Researchers suggest that raw is better when dealing with garlic. Once you heat it to a certain temperature it loses all of its nutrients and medicinal benefits. So add a couple of raw cloves in your next meal. Your organs will thank you.

Hot water with lemon. At the Plateroti Center we say, “Lemon water is used in every person that can tolerate it. The purpose of the lemon

Plateroti Center

is to provide a natural strengthening agent to the liver enzymes when they are too dilute.

The liver can make more enzymes out of fresh lemon juice than any other food element. The lemon helps fix oxygen and calcium in the liver because it regulates blood carbohydrate levels which affect the blood oxygen levels.” It is also best if you start your day with this so that you promote healthy liver function first thing in the morning.

Apples. An apple a day keeps liver disease at bay. Apples are a great source of fiber, which aids in moving foods naturally through your system. They also contain pectin, a setting agent that binds to heavy metals in the colon and helps remove them. This gives the liver the break it needs so it can properly finish the detoxification process without being overworked. Researchers found that rats fed on an extract from apple skins had a 57 percent lower risk of liver cancer due to these cleansing effects.

Grapefruit. This yummy fruit was developed in Jamaica in 1814 by crossbreeding the sweet orange and the pomelo. Grapefruits help the liver clean up your body. They contain vitamin C and antioxidants that increase production of enzymes that serve as detoxifiers of many toxins including carcinogens. Grapefruits are the perfect breakfast solution to the busiest of mornings. Cut it in two, slice each of the little triangles with a knife, and devour it with a fork or simply juice it and take it on the road.

Walnuts. These nuts contain the amino acid arginine that helps the liver cleanse itself of ammonia, a toxic waste produced when protein is metabolized. Walnuts are also rich in glutathione and omega-3 fatty acids which help support healthy liver cleansing. Walnuts are a great snack food that can travel with you anywhere. You can eat them raw all by themselves or crush them up and add them to your salad or yogurt.

Avocados. This green, creamy fruit helps increase the level of glutathione, an antioxidant that helps the liver perform its job of cleansing the body of dangerous toxins. Studies have shown that eating one or two avocados a week can increase your liver function and help repair damage to your liver as quickly as one month.

Artichokes. This lovely lotus-looking veggie increases the production of bile in the liver.

Bile is responsible for breaking down dietary fat into digestible forms. Some researchers suggest that there is a 100 percent increase in bile flow only 30 minutes after eating an artichoke. Indulge in one of these delectable artichokes at your next meal.

Beets. These scarlet-stained blood-purifying vegetables are high in flavonoids and beta-

carotene. This gives them a great reputation for absorbing heavy metals that weigh the liver down and slow its cleansing properties. The entire beet is beneficial to your health. You can juice it or cook it.

Onions. These strongly scented Liliaceas will flush your eyes of tears and flush your liver of toxins. Onions contain vitamin B, niacin, and potassium. Their acidic properties have anti-parasite agents. Researchers suggest that strongly flavored onions can fight the growth of liver cancer cells. Onions are considered one of the healthiest foods for your liver. Bring out the tissue and chop your way toward a healthier liver.

Leafy green vegetables. Leafy green vegetables including kale, collards, spinach, chard, leaf mustard, dandelion greens, bok choy, chicory and seaweed all qualify. These green veggies contain fiber, protein, calcium, iron, chlorophyll and vitamins A, B, C, and K. These leafy greens have amazing antioxidant effects; they neutralize heavy metals that the liver would normally get overworked processing, and help cleanse the blood of toxins.

Eating a delicious, balanced diet along with a liver detoxification program can keep your liver happy and healthy. Take the power back when it comes to your health and watch carefully what you put in your body. Make sure you are helping your organs and not causing them to work harder than they need to. You will reap a lifetime of benefits.

Aracely Plateroti, OMD, Ph.D, MND, Nutritional Specialist, is a co-founder of the Plateroti Center for Integrative Medicine. The Plateroti Center for Integrative Medicine with more thab 20 years of experience provides holistic medicine around the world. For more information, go to www.plateroticenter.com.

References Al-Waili, N., et al (2007). Effects of heating, storage, and ultraviolet exposure on antimicrobial activity of garlic juice.

Biological Ionization in Human Nutrition by Dr. Beddoe “Antiproliferative effects of apple peel extract against cancer cells.” http://www.ncbi. nlm.nih.gov/pubmed/20432173 David A. Bender. “Pectin.” A Dictionary of Food and Nutrition. 2005. Retrieved November 14, 2011 from Encyclopedia.com: http://www. encyclopedia.com/doc/1O39-pectin.html Strong flavored onions fight growth of liver cancer cells: http://www.foodnavigator.com/ Science-Nutrition/Strong-flavoured-onionsfight-growth-of-liver-cancer-cells

16 - Healthy Living - A publication of the Paso Robles Press and Atascadero News

LOW T By: Carmelo Plateroti, D.O., F.A.O.C.D., F.A.O.C.F.P. Plateroti Center for Integrative Medicine If any of you watch television, I’m sure you came across big Pharma proudly promoting their many pharmaceuticals, even if the adverse effects vary from bloody diarrhea to cardiac arrest. A more recent addition to the mind manipulating ads in the media is the one on Low T, T referring to Testosterone, aimed at men who may be suffering from symptoms of low testosterone.

What is testosterone and what’s with the big hype, other than the business aspect of marketing using the media?

As per Wikipedia, Testosterone is a steroid hormone from the androgen group and is found in mammals, reptiles, birds, and other vertebrates. In mammals, testosterone is primarily secreted in the testicles of males and the ovaries of females, although small amounts are also secreted by the adrenal glands. It is the principal male sex hormone and an anabolic steroid.

When most of us hear about testosterone, we think of puberty, men in their twenties sowing their oats, and raging pumped up bodybuilders.

In actuality, testosterone, like many other hormones plays a huge role in good health.

Lets briefly review the physiology of testosterone production in males.

In the brain, the hypothalamus releases Gonadotropin Releasing Hormone (GnRH).

This stimulates the pituitary gland to release Luteinizing Hormone (LH) and Follicle Stimulating Hormone (FSH).The LH in turn binds to receptors in the testis that initiates a cascade of events, converting cholesterol to testosterone via a series of reactions.

(And cholesterol always gets the bad rap).

The released testosterone in the circulation binds to various receptors on different target tissues, initiating a cascade of events.

When testosterone levels in the blood drop, more stimulation is secreted, when levels are appropriate, we have less stimulation. This mechanism keeps levels normal. (By the way, FSH stimulates the production of sperm).

Now lets discuss the benefit of testosterone, which we all take for granted during our younger days. The effects of testosterone include; 1. Growth of muscle mass and strength 2. Increased bone density and strength 3. Maturation of sex organs 4. Growth of beard and axillary hair 5. Restores energy, drive, and motivation 6. It enhances libido 7. Decreases insulin resistance (helps regulate blood sugars) 8. Helps in regulating blood lipids 9. Increases blood cell production 10. Maintains a lean body mass and a healthy mind/brain.

So what happens to testosterone levels as we

age?

Hypogonadism is a clinical condition in which low levels of testosterone are found in association with specific signs and symptoms.

When hypogonadism occurs in older men, the condition is often called Andropause or Androgen Deficiency of the Aging Male or Late Onset Hypogonadism (LOH).

Unlike Menopause in women where hormone production abruptly drops and they experience a sudden onset of symptoms, the decline of testosterone in men is way more gradual. This slower drop in level is the primary reason why many men don’t attribute many of their health concerns to low testosterone, and also why they go undiagnosed by their physicians.

I must say though, that in the past few years I have seen more physicians check testosterone levels during blood work on their patients.

Maybe those TV commercials on Low T really work in getting the message out there to the public.

Low levels of testosterone results in symptoms of; 1. Muscle atrophy, 2. Weight gain (belly fat), 3. Exhaustion 4. Depression 5. Bad sleep 6. Disinterest in life and sex 7. Erectile dysfunction.

If it goes untreated it may also lead to; 1. Bone loss 2. Cardiovascular disease 3. Cognitive impairment.

The more natural decline in testosterone is what we see with aging, however, I must admit that over the years I’m seeing younger and younger patients with lower testosterone levels.

It seems that testosterone levels in both men and women are getting lower at earlier ages.

Emerging evidence suggests that men have less testosterone today than their fathers did, most likely owing to; 1. Increasing rates of obesity 2. Sedentary lifestyle 3. Poor nutrition 4.Higher stress levels 5. Excess use of medications 6. Environmental toxins.

Ok, now that we made the diagnosis of low testosterone based on symptoms and confirmed it by blood, saliva or urine, what do we do?

It all depends on the patient’s age, lifestyle, and health.

There is nothing more erroneous in starting a 40-year-old male on testosterone replacement without trying to figure out the possible cause.

If a 40-year-old obese male on multiple medications comes to me with various

complaints and work up reveals low testosterone, am I going to start him on testosterone replacement? Of course not! Not at first. He needs to first address the following; Nutritional/dietary imbalance Increase physical activity Detoxify the body Manage stress Take the proper nutriceuticals With time eliminate some of his medications that may be contributing to the low testosterone.

If after all that, the levels are still low, one can try to reboot the endocrine glands by use of various medications before actual replacement of testosterone.

On the other hand, if the patient is over 65 years of age and complaining of symptoms of low testosterone, which are confirmed by lab, he will go on replacement therapy.

Very unlikely that anything else will make a significant difference.

How is testosterone replaced?

Testosterone can be administered in various ways; 1. Intramuscular injection every 1 or 2 weeks 2. Injecting into the fat twice a week 3. Applying creams on skin 1 or 2 times daily 4. Wearing a patch and changing daily 5. Using tablets that dissolve in the mouth.

The route of administration is chosen by mutual agreement between the patient and physician. There are pluses and minuses to each route, such as when using cream one must make sure that the body part where testosterone is applied doesn’t come in contact with other people, especially children.

Once replacement has commenced, follow up with the physician is very crucial to determine proper dose and avoid any unwanted adverse effect.

So, if you or your loved one may be suffering from Low T, seek professional help from someone that is knowledgeable in the art of hormone replacement therapy.

A publication of the Paso Robles Press and Atascadero News - Healthy Living- 17

Always be prepared.

By: Christina Riddering

The Pit North

If someone told you that at the end of the month they were going to track you down and beat you to a living pulp, what kinds of things would you do during that month to prepare for your encounter?

You would probably not leave home without your cell phone, start checking out your surroundings more carefully and start learning some type of self-defense training. Unfortunately, the bad guys aren’t that nice and will not tell you the time, place or manner in which they will assault you. That is why it is so important to prepare.

When you look at how a fighter trains, you understand more clearly the necessary steps you need to take to stay safe. When a fighter, whether it be boxing, kickboxing or MMA, knows he or she has a fight coming up, the world revolves around fight day. It is on this day where they will willingly face off with an opponent who is trying to win through inflicting physical damage. That is why training for a fighter is so vital. One missed training session may be a training session your opponent didn’t miss. A common fighters saying is “Train hard, fight easy” and the same principle applies to the street.

Now, I’m not saying that everyone needs to go out and train like a professional fighter to stay safe. Though, it wouldn’t hurt.

Exercise every day.

• This will give you more confidence. Assailants are not looking for a difficult target, they are looking for easy and weak targets • This will help you physically in a fight. So much of fighting is physical and, if you fit, you increase your chances of defending the attack.

Learn some basic self-defense.

• Something is better than nothing.

• Everyday training is best.

Following these two steps are key components in self-defense.

The more consistent you exercise and the more knowledge that you have, will only insure that you are ready in the time of need.

Hopefully you never have a situation that puts you or anyone you love in harms way. Unfortunately, we never know if and when these moments might occur. So my suggestion to everyone is to always be prepared.

18 - Healthy Living - A publication of the Paso Robles Press and Atascadero News

Meet Nutritional Coach of the Stars:

A publication of the Paso Robles Press and Atascadero News - Healthy Living- 19

Gluten: Affecting More Than 40% of the Population By: Stephanie Austin, H.H.P.

Wellness by Mother Nature

Just because you show no signs of digestive upset after eating bread or foods containing gluten, doesn’t mean you’re not gluten intolerant. In fact, for every one person suffering gastro-intestinal related upsets, there are eight others without a single digestive related symptom, but they are still affected by gluten.

In a 2002 study published in The New England Journal of Medicine, 55 diseases were attributed to a diet containing gluten and more are realized every year. This rather large list of seemingly unrelated symptoms is the main reason gluten-related disorders go undiagnosed for years. Four out of every 10 patients visiting a medical practitioner of any specialty, suffers from gluten’s detrimental effects.

Such health concerns include: skin rashes, eczema, dermatitis attention deficient hyperactivity disorder (ADHD) Alzheimer’s and dementia miscarriages and infertility osteoporosis and arthritis diabetes and insulin resistance depression and moodiness migraines and headaches autoimmune diseases chronic inflammation thyroid disease (incl. Hashimoto’s) autism and even dyslexia

Why is this?

Today’s crops are not the same as those our ancestors ate. Over the past 50 years, the wheat crop has been hybridized to increase its durability. This process increased the gluten by 50% and these proteins are indigestible in the human GI tract. This indigestibility leads to inflammation, autoimmunity, increased intestinal permeability and allergies to foods you may have always been fine eating.

What has it?

Gluten is naturally found in wheat, barley, spelt, triticale, rye and kamut in varying degrees, but it is also added to a seemingly endless list of foods and cosmetics including: salad dressing smoke flavoring vegetable broth pasta crackers bread breakfast cereal malted products natural flavors teriyaki sauce soy sauce sweeteners protein powders soups toothpaste medications and supplements shampoo styling mousse

Forms of intolerance:

According to the University of Maryland, there are three million people affected with celiac disease, a condition in which the immune system creates antibodies against gluten, which then attack the lining of

the small intestine. In turn, the damage to the gut causes malabsorption, gas, bloating, severe pain and diarrhea.

At least 40% of the population suffers from the above-mentioned list of non-celiac related gluten sensitivities and the numbers continue to grow. The numbers of people not being tested, misdiagnosed, or not under medical care cannot be considered in these statistics. Unfortunately, due to the vast array of symptoms gluten can cause, people suffering from gluten intolerance may be misdiagnosed with chronic fatigue syndrome, irritable bowel syndrome or fibromyalgia to name a few.

Speaking of statistics: The Journal of Attention Disorders did a study with more than 100 children with all markers of ADHD, but after a six month gluten-free diet, all signs of their disorder were eliminated. Furthermore, in 2006, the Annals of Internal Medicine released the statement, “We have no hesitancy in saying every patient with osteoporosis should be checked for celiac disease.”

There are several tests available to determine whether or not you have gluten sensitivity, but these are not without false results. If you suffer inflammation, arthritis, autoimmunity or obvious digestive upsets, you will benefit from a gluten-free diet. Try going gluten-free for at least one week, then reintroduce it and see how you feel. The relief from symptoms you may have grown accustomed to having is surprising and completely worth your trial diet.

In Part 1 of 3 Eating for Healing classes at Wellness by Mother Nature, we further discuss the Science Behind Gluten-free, including who needs it, the havoc it wreaks in the body and available testing. We move onto How to Eat Gluten Free and discuss the emotional changes that result or the affects if has on children in Parts 2 and 3. In the online 21-days to Living Gluten-free program, you are fully coached along your journey to becoming gluten-free, including the above-mentioned classes, recipes, shopping lists and more.

Stephanie Austin is an honors graduate of Holistic Medicine specializing in Homeopathy, Iridology and Holistic Nutrition. Through her business, Wellness by Mother Nature, she empowers people through classes, coaching, workshops and resources to support the innate selfhealing abilities of a body in balance. She works as Director of Education for The Wellness Kitchen and Resource Center of Templeton, CA, a nonprofit organization devoted to healing through nutrition. As a food advocate and freelance photojournalist, she enjoys traveling the world, connecting people to their food from seed to table. More info, blog and newsletter available at www.WellnessByMotherNature.com.

20 - Healthy Living - A publication of the Paso Robles Press and Atascadero News

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Healing House Calls, Inc. Creative In-Home Caregiving

805-438-5800

kr@HealingHouseCallsInc.com www.HealingHouseCallsInc.com

805-460-9008

Serving All of San Luis Obispo County including Rural Areas

In-Home Care for All Ages • All Levels of Care • 1-24 Hours • Reasonable Rates

A publication of the Paso Robles Press and Atascadero News - Healthy Living- 21

In-Home Care by Healing House Calls By: Kathryn Rose

Healing House Calls

Here at Healing House Calls Inc., we believe the comfort of our loved ones is a top priority, and would like to extend those thoughts to your loved ones as well. The process of getting older, or dealing with disabilities does not always have to be a terrifying experience.

We believe in making it easier for everyone involved. Being at home as long a possible, rather than going into a facility, prolongs your loved one’s quality of life.

Why is remaining in home so important when dealing with a lifealtering situation? First and foremost, the comfort of our loved ones can be first priority when one is in their own home rather than being kept in a facility. With In-home care, we have one patient to give our full attention to instead of ten to fourteen patients. They can heal faster when they are most comfortable being in their own environment.

In-home care is about keeping up a person’s independence and integrity, and letting them know that their purpose is not over once their physical abilities start to decline. As anyone knows, keeping a loved one at home requires a lot of attention and know how. Not all situations are the same. That is where we come in and help the family by, not only caring for the loved one physically and emotionally, but we can also lead the family members in the right direction if they run into a problem too big for them to handle alone. We all know a little backup can come in handy.

As an in-home care providing company, we thrive on learning all the new techniques used for prolonging the time in which our family can remain with us at home. Our family members have supported us in our lives and worked hard so we can become who we are, so why not give back the love and respect they taught us to show to others and ourselves? We are all qualified in one way or another to provide the care it takes to keep your loved ones where they belong and get the care they deserve.

As caregivers, being family or professionals, it is not a job that just anyone can come in and do. Kathryn Rose, the founder and owner, is a firm believer in making a difference in the care and recovery of her patients. While she, herself was recovering from a head injury, there were a lot of people that took advantage of her situation. After having her own terrible experience, she decided she never wanted anyone else to endure that situation again and she will do whatever it takes to preserve the quality of life for our Central Coast residents. We perform extensive live-scan screening on all our employees through a private investigator’s office to ensure the safety of all of our patients and their families. Our staff is picked by not only their qualifications in the medical field, but also for their compassion for life and helping others. With some big name agencies, they have the knowledge, but lack the care that is so essential in caregiving. Kathryn Rose and her care coordinator, Cipriana Rosas, make surprise drop-in visits to ensure everything is as it should be. We are the patient advocates and make sure our clients are never in harms way.

Please take the time to visit our website and read testimonials from others whom we have cared for, or taken care of their family members, our client base at this time is all based on referrals which we are very proud of and we will continue to make a difference like no others.

Our company was founded five years ago and we are very proud to say that we have 100% liability insurance, are bonded, and carry workmen’s compensation. We have not had one mark against the company as a whole, and we will continue to follow a strict business manner to serve our community. So whatever the need may be from companionship and gardening, to working side-by-side with hospice and dealing with medical professionals, and going by doctor’s orders, we cover it all, including light to heavy housecleaning services. We are also the only in-home company to offer in-home spa services

such as haircuts, sets, manicures, pedicures and even massages.

So let all your needs be our thoughtful deeds. We are centrally located in Santa Margarita but cover all of San Luis Obispo County, including rural areas. If you or someone you know needs in-home care, give us a call and we guarantee to come out for a free assessment and plan of care. We serve all ages and all levels of care.

22 - Healthy Living - A publication of the Paso Robles Press and Atascadero News

Dysplastic nevi

A warning sign of increased melanoma risk

Central Coast Pathology Laboratory

By: Bruce D. Ragsdale MD, Board-certified Dermatopathologist The single most important risk marker for melanoma, a dangerous skin cancer, is the presence of several of a certain kind of mole called dysplastic nevus (DN). DN generally appear in adolescence or early adulthood and, unlike common moles, may occur throughout life. DN tend to be larger than 6mm (1/4 inch in diameter), flat or slightly raised, with irregular borders and varied pigmentation. They vary in appearance, even on the same person.

By definition, DN characteristically vary in their structural and cellular abnormalities. DN are graded into three categories based on their degree of cellular atypia: mild, moderate, and severe. Some evidence indicates the risk of melanoma is greater for persons whose nevi have severe atypia.

Melanoma has been shown to occur both in and separate from pre-existing nevi (common or dysplastic). Like polyps in the large intestine for colon cancer, DN are potential precursors of melanoma.

30% of melanomas arise in association with a pre-existing nevus, most commonly of the dysplastic type. Two dysplastic nevi that have progressed to melanoma are shown in images 1A and 1B. The brown raised area is melanoma on the flat background of a DN. As seen through the microscope, image 2A shows the more orderly cellular pattern of a DN while image 2B illustrates the comparative chaos of melanoma. Because they are vastly more numerous than melanomas, most DN are stable lesions that do not progress. Malignant change in a mole is very often not apparent from the clinical appearance of the lesion, underscoring the importance of the standard of care in the United States not to discard specimens without pathologic study or to obliterate atypical nevi with laser treatment.

Lesions on the patient often appear to be one thing but upon biopsy, turn out to be another. Melanoma may resemble a benign acquired mole, an “age spot” (seborrheic keratosis), a wart (verrucoid melanoma), a poorly healing site of trauma (e.g. pyogenic granuloma), or harmless vascular tangle (hemangioma). Pathologic study is the only sure way to diagnose melanoma in its early stages.

Total skin examinations at regular intervals should be performed in patients with multiple DN, a condition known as the atypical mole syndrome. Melanomas on these patients tend to stand out as different from other moles, i.e. the “ugly duckling”. Total body surface photos are helpful in spotting new or changing lesions.

Children of these patients should be screened at age 5-6, and then yearly if they have the same characteristics as their parents, or at puberty if they do not. Strict avoidance of UV light is advisable in addition to selecting sunscreen of at least 15 SPF that contains both UVA and UVB protection. Protective clothing should also be worn.

It is important to remember that sun protection should also be used in overcast weather, because UV light is still present, and damaging.

The standard of care for patients with worrisome lesions or a personal past history of melanoma is to schedule a total skin exam plus eye and pelvic exams every twelve months. It is advantageous to create a file of total body surface photos during the first exam. High resolution 35 mm print film or digital images can be used. Patients can also be proactive by creating their own home photo file and keeping track of changes in their own moles.

Image 1A

Image 1B

Image 2A

Image 2B

A publication of the Paso Robles Press and Atascadero News - Healthy Living- 23

CounterChanges Movement Arts Arts for a Lifetime

By: Faye Baker Tai chi and qigong have become more prominent in America as effective methods of reducing the stresses and strains of everyday life.

The exercises are recognized by the slow meditative movements and now more people have become interested in the health benefits, how it works and what the movements mean.

Tai chi chuan (taijiquan) and qigong (chi gung) are gentle but effective exercise regimens that have been practiced in China for thousands of years. Tai chi was developed from qigong, a health care system integrating relaxation, simple postures, breathing techniques with mental focus. The movements of each may look similar but tai chi chuan has self defense applications but is usually practiced for its proven health benefits.

Qigong, the parent of tai chi, is a healing art and takes less time to learn. It can be learned at any age and ability and is easily adapted to injuries and various health conditions. Simply, qigong is practiced to heal and regenerate the body, reduce stress, calm the mind and soothe the central nervous system.

Both arts are based on Traditional Chinese Medicine which emphasizes the importance of balanced chi or energy flow. Qi (chi) translates as ‘life energy or breath.’ Gong (gung) means ‘practice’ so qigong can be translated as ‘energy or breath practice.’ Both tai chi and qigong are practiced to help the body maintain or regain overall health and vitality.

Tai chi and qigong use gentle exercises to move the body’s bioelectrical energy (chi) along the energy pathways, the same as used in acupressure and acupuncture. The postures of tai chi and qigong are designed to energize these pathways, align the body for maximum efficiency, oxygenate the blood, and stimulate the immune system by using the breath with focused attention to relaxed movements. The movements of both arts have descriptive names to help remember movement sequences, such as: stork spreads its wings, part horses mane, golden ball, lifting the moon.

Breathing, relaxation, body structure and alignment are integral in these practices. This fundamental training can then be applied in everyday life situations as the breath and body movements naturally become synchronized. This helps the calm the nerves and allows one to move with more ease and fluidity.

Tai chi and qigong attune the body’s internal systems. Some of the other benefits realized through the practice of tai chi and qigong are: increased relaxation, flexibility, balance, awareness, endurance, circulation, breathing capacity, range of motion, strength, memory, and enjoyment. The exercises are easy to learn, easily integrated into daily life – at work, sports and any other health regimen – and qigong can be done in small spaces and practiced standing, seated, or lying down.

The National Institute of Health, Harvard, Mayo Clinic, Stanford, UCLA, and other health organizations, after impressive results in their group studies of

Faye Baker works with Lorri Temple who has been recovering from a stroke several years ago.

Faye Baker teaching movements from the Five Elements qigong form in a Body in Balance workshop.

Faye Baker working with a breast cancer survivor in Oregon workshop.

balance, strength, bone density, shingles, blood pressure, immunity and memory, are continuing research to further determine the benefits of these ancient Chinese arts as health exercises and healing modalities.

Tai chi and qigong provide some things we can all use – relaxation, better postural alignment and improved breathing – essential elements in these ancient arts. And it is fun to learn something new that is so very old. Tai chi and qigong are dynamic Arts for a Lifetime of health and vitality.

For more information about Faye Baker, Body in Balance Qigong, Tai Chi for Health, and Workplace Wellness Programs, go to CounterChanges Movements Arts – counterchanges.com (805) 238-9770

24 - Healthy Living - A publication of the Paso Robles Press and Atascadero News