Mid-Missouri Spring2016

SPRING TRIBUNE EDITION 2016

WOMEN TO KNOW Jackie Bulgin — Fights Cancer Three Times, Emerges Victorious

Get Strong StayStrong food for

A New Mood 5 TIPS

to Improve Credit Scores

Heart of a Woman Heart Disease – Leading Cause of Death in American Women

NsK I P Karen thepage Hawkins ide Ins

Her Survivor Story Why She’s Paying it Forward...

Your delivery, your choice Natural birthing suites now open at Women’s and Children’s Hospital Our new natural birthing suites offer a home-like atmosphere for women with low-risk pregnancies who wish to have a natural, unmedicated birthing experience, with the safety net of a full-service hospital.

Women who participate in the Low Intervention Birth Program have the option of working with a hospital-employed midwife to choose preferred pain management techniques and level of medical intervention.

Take a virtual tour of our natural birthing suites online at MUHEALTH.ORG/LOW-INTERVENTION.

Welcome to the THE NEW YOU–Inside & Out...

Dear Friends, VOLU ME 1, ISSUE 1 A wise friend once said to me, “it is not what we do it is why we do it that matters”. Why THE NEW YOU - INSIDE AND OUT? The answer is simple: To provide women with informative articles and resources that can help them feel good about who they are and help them be the best

COLUMBIA DAILY TRIBUNE 101 4TH S TREET COL UMBI A , MO 65201 (573) 815-1600 thenewyoumagazine.net

they can be --Inside and Out! PUBLISHER Vicki Russell

This is what the magazine is all about. Each issue packs as much information as our pages will hold. It is a comprehensive, local resource providing women with information on important health and beauty topics.

The New You includes dedicated PINK PAGES promoting breast cancer awareness. My personal battle with breast cancer inspired me to create this magazine and these special pages. Although the magazine includes the PINK PAGES, it is not limited to that theme. The magazine incorporates features on fitness, beauty, nutrition and other health issues affecting The Women of Mid-Missouri. A special section, "Women to Know," will spotlight Missouri heroes—women who have made extraordinary or ordinary contributions to improve life in Missouri.

PUBLISHER EMERITUS HJ Waters III PRESIDENT & GENERAL MANAGER Andy Waters VICE PRESIDENT OF SALES Les Borgmeyer EXECUTIVE EDITOR Michelle Cox FOUNDER/PUBLISHER Karen Hawkins MARKETING MANAGER Linda Hays DESIGN & PHOTO DIRECTOR NY Marketing & Creative PROJECT MANAGER Deborah Marshall

This issue is full of special articles dedicated to Women’s Health and Well-Being from the Heart of a Woman, Getting Strong, Staying Strong to sharing with you an advanced technology in the war against wrinkles, Ultherapy®, helping you be the best you can be Inside and Out.

COMMERCIAL CUSTOMER SERVICE MANAGER Susan Currier PRODUCTION TECHNICIAN Charles Davis ADVERTISING FIELD SALES MANAGER Lisa Wells

Enjoy ... may your days be filled A OGRAM M M A M MY SAVED nd a E LIF save it can R S! U O Y

with good health, kindness, gratitude and being the best you can be inside and out.

The New You–Inside & Out Publisher and Founder

CONTRIBUTING WRITERS Michelle Cox Julie Margenthaler, M.D.,FACS Terrence Myckatyn, MD, FACS, FRCs(C) Shobha Bhaskar, M.D. Dr. Michael Horwitz Christina Arylon Jessica Park Raina Childers Linda Franklin Rachel Russo CIRCULATION & DISTRIBUTION Columbia Daily Tribune

“Beauty...when you look into a woman's eyes and see what is in her heart.”

— Nate Dircks

ADVERTISING For advertising information call (573) 815-1810 or email us at display@columbiatribune.com © 2016 by The New You–Inside & Out Magazine ALL RIGHTS RESERVED

SPRING EDITION 2016 thenewyoumagazine.net

1

the

Contents

42

Tissue Expander Breast Reconstruction with Dr. Terence M. Myckatyn

On the Cover

SPRING 2016 EDITION FEATURES

FOOD & NUTRITION

BEAUTY

12

26 BEAUTY SECRETS FOR A BEAUTIFUL YOU

14

IN THE WAR AGAINST WRINKLES...ULTHERAPY®

16

IN EACH ISSUE we include a special section, "Women to Know," which features stories of women who have made extraordinary contributions to improve life in Missouri and their desire to "pay it forward". This month we honor Jackie Bulgin for her dedication, perseverance and years of giving back to her community.

30

FOOD FOR A NEW MOOD

33

SALUTE! WINE FOR YOUR HEALTH

34

AGE-PROOFING YOUR BRAIN

PEDICURE PREPARED Do’s and don’ts of safe pedicures

HEALTH & FITNESS

18

WHY SMART WOMEN FAIL AT RELATIONSHIPS

20 24

GET STRONG — STAY STRONG

SEEING THE LIGHT

MEN’S VIEW

38

MEN’S VIEW The argument women can’t win

PINK PAGES

40

“YOU HAVE BREAST CANCER!” Karen Hawkins shares her survivor story

42

TISSUE EXPANDER BREAST RECONSTRUCTION

44

BREAST CANCER RESOURCE GUIDE

Meeting Needs for the Sunshine Vitamin

FINANCIAL HEALTH

26

5 TIPS TO IMPROVE YOUR CREDIT SCORE

28

THE FRUGAL HABITS OF MILLIONAIRES

6 WOMEN TO KNOW IN MISSOURI Jackie Bulgin Fights Cancer Three Times, Emerges Victorious Effective, smart, action-oriented real-estate agent and leader in the business community are only a few of the many great things about Jackie Bulgin. She shares her success, her personal life, and her victories with three personal battles with cancer.

10 COUGAR WOMEN OF MISSOURI Resident Cougar expert Linda Franklin discusses cougar women and why men can’t resist a confident, intelligent, ageless beauty!

22 HEART OF A WOMAN Jessica Park writes about heart disease and how it is the leading cause of death in American women.

40 P INK PAGES “You have Breast Cancer!”

NY’s Publisher and Founder, Karen Hawkins, shares her survivor story, how life seems to work out and that we’re all in this together!

You don’t buy life insurance for yourself.

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• Give us your feedback! Do • Subscribe to The New you have a health or beauty You–Inside & Out and topic you want to learn more continue to receive expert about? A beauty service you health and beauty advice can’t find in your area? Know with a Missouri accent all • Read features on the inspiring a woman who goes above and year long! women in your community beyond giving back to others? and profiles on businesses Share your stories with us, so and activities in your area we can share them with the women of Missouri!

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WOMEN TO KNOW

Emerging 6

thenewyoumagazine.net SPRING EDITION 2016

JACKIE BULGIN LEADS ONE OF THE MOST SUCCESSFUL real estate teams in central Missouri – Jackie Bulgin & Associates in Columbia, MO. Her clients and colleagues know her as an effective, smart, action-oriented real-estate agent and leader in the business community. But Jackie’s determination and

Jackie and Steve Schopp

inclination toward success also served her well in her personal life, carrying her through not one, but three personal battles with cancer. >

Victorious

by Michelle Cox

Having grown up at the Lake of the Ozarks, Jackie first came to Columbia, MO, to attend college at the University of Missouri. She received her undergraduate degree in mathematics and psychology education and taught at Columbia Hickman High School and Quincy, Illinois High School for 10 years.

Eventually, Jackie returned to college to work on her graduate degree and she was teaching mathematics at the university when she met her second

husband, Lawrence Bulgin. Lawrence was a builder and developer and he wanted his wife to work with him, so he encouraged to obtain her realtors license.

“He had a construction company and already had his realtor’s license, so I got my license in 1979 and we started Bulgin Real Estate, which was a ‘mom and pop’ construction company and development company,” Jackie says. “We built houses, developed land and the real estate company to market the properties.”

SPRING EDITION 2016 thenewyoumagazine.net

7

WOMEN TO KNOW

Jackie and her husband Lawrence

Cancer Makes Its Appearance The couple expanded the business in the years following their marriage, adding a condo development, office park, mini warehouse and a car wash. Jackie faced her first bout with cancer during this time, which involved cancer of the cheek in 1984.

In 1990, she and Lawrence decided to merge their real estate company with House of Brokers Realty, which is a locally-owned real estate brokerage company that had been in business since 1981. Jackie is one of six owners of the company along with Bev Curtis, Carol Denninghoff, Gary Meyer, Wanda Northway and Jeff Radel.

About 10 years after the merger, Jackie learned that she would follow in the footsteps of her mother, a breast cancer survivor, and her late aunt, who died of breast cancer when Jackie was young. Jackie’s cancer was discovered in 2001.

“My mother was a breast cancer survivor and she had a very aggressive

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thenewyoumagazine.net SPRING EDITION 2016

form of cancer, so that put me into early mammograms,” Jackie says. “I went for my yearly checkup Paul Jones (dad) Ella Jones (mom) Paula Elam (daughter) and the cancer did me, so I didn’t tell anyone about it until I not show up on the mammogram or on was completely done with treatment.” the sonogram, but a very observant nurse saved my life.”

Sadly, in October of 2003, Lawrence was diagnosed with Glioblastoma brain The nurse noticed some dimpling on cancer.

He underwent radiation treatment Jackie’s left breast and she ordered a and was scheduled to start chemotherapy biopsy. The biopsy showed cancer, and after the first of the year, but he collapsed Jackie opted for a double mastectomy. and died suddenly in December.

She underwent chemotherapy and radiation, and then did re-construction in 2002. All the while, she kept her cancer battle very private. Thanks to her team, she would schedule her chemotherapy treatments on Fridays so that she could suffer the worst effects of the treatment over the weekend and be back on her feet and back at work by Tuesday.

“At the time, I didn’t want people to know what was going on because I didn’t want them to ask me how I was feeling. I just thought that would be a negative for

“When he died, my whole world turned upside down and my work became extremely important to me,” Jackie says. “I had always been very involved in work, but it was even more important to me then – it’s where I put all my energies.”

Jackie and Lawrence had closed the building company a couple of years before he died, and she sold off some of the other parts of their business so she could focus more on real estate.

Unfortunately, in 2012, Jackie faced cancer yet again. She was diagnosed with cancer inside her mouth on the jaw bone.

The required extensive radiation which resulted in the removal of a portion of her jaw. Her jaw was reconstructed in a twostep process; first by taking some bone from her leg and moving it to her jaw, then by placing a titanium plate in her jaw. In addition to all this, the extensive radiation burned the inside of her mouth, her taste buds and salivary glands.

“I couldn't talk very well and it was a very rough five months,” she says. “I had wonderful support from my family and physicians, and my team again, picked up work for me and kept things going during that time. I couldn’t have done it without all that support.”

Jackie said that when she first learned of her jaw cancer, she felt alone. “I thought , ‘I’m the only one in the world who has this.’ But then I found out the surgeon in Columbia does 60 to 70 of these surgeries a year.

Now I’m very grateful to be a three-time cancer survivor.”

Passionate About Business Through it all, Jackie remained committed to her business and her clients. “I really love my job and working with people,” Jackie says. “I look forward to work everyday. It’s just fascinating because there are never two days that are the same, never two clients that are same.”

Jackie says it’s a joy to help people select a home. “You become a part of their lives because it is one of the biggest investments they will make in a lifetime.

Whether someone is buying their first home, upsizing or downsizing, it’s exciting to be a part of a milestone in their lives.”

Not surprisingly, Jackie is surrounded by others who are similarly passionate about the business. The House of Brokers continued to grow, and currently has 85 agents. Jackie’s team has three agents in addition to her partner, Shannon O’Brien and associates, Nicole Waldschlager and Debbie Fischer.

Jackie says her passion for real estate and her entrepreneurial spirit come from her parents. Her father was a builder at the Lake of the Ozarks, and

her mother led a craft novelty business.

“They were always self-employed and had a great work ethic,” she says.

Family and Community In addition to a passion for her work, Jackie considers herself blessed on the family front. She has a daughter, Paula Elam, and a stepson and daughter-in-law, Trevor and Denise Bulgin, all of Columbia. Her stepdaughter, Melinda Schumacher and her husband Rick, and their four children live in Olathe, KS. During her spare time, Jackie is active in her community. She has been extensively involved in and was a charter member of the Regional Economic Development Inc., and she served on the Columbia Planning & Zoning Commission from 1979 to 1984. She also served on the Governor’s Council for Affordable Housing and as a past treasurer, secretary, vice president and on the Board of Directors of the Columbia Board of Realtors.

She continues to do some volunteer work for Phoenix Programs, a organization that serves individuals suffering from addiction. And she contributes to Honor Flight Network because her father was a World War II veteran.

Remaining Vigilant Because Jackie’s mother and aunt had experienced breast cancer, she was vigilant from a young age about getting checkups.

Her daughter, Paula, has regular check-ups and recently had something show up that required an MRI. For now, her doctors are watching it. And her step-daughter, Melinda, lost her mother to breast cancer and her father to the brain tumor, so she’s also dedicated to getting screened.

My family and I are eternally grateful to my nurse and for her skills and expertise in finding my “needle in a haystack” tumor. Please tell everyone you know, breast exams can save a woman’s life, I know because it saved mine.

“

I could not have done it without all the support

”

Paula Elam and stepson, Trevor Bulgin

COUG AR W OMEN

Cougar women

AND WHY MEN LOVE THEM

WHO COULD RESIST A CONFIDENT, INTELLIGENT, AGELESS BEAUTY?

By Linda Franklin

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thenewyoumagazine.net SPRING EDITION 2016

Cougar Woman the first thing

they ask me is why are younger men

attracted

to

older

women?( What is it about the age difference that’s

such a turn on?(When you stop to think about it it’s not so hard to figure out.( Ageless beauties are far more likely to be financially independent, secure.

▲

W

hen I tell people about The Real

HERE ARE A FEW DATING FACTS FROM A RECENT SURVEY ABOUT COUGARS THAT YOU MIGHT FIND INTERESTING. ■ More

than 90% of cougars are looking for a serious relationship— a myth-busting finding which shows that cougar women aren’t all just looking for casual fun.

They( know what they want and just have that alluring je ne sais quoi that is hard to resist.

Two more things that make Real Cougars hard to

resist is how they feel about having children,( and

how they feel about game playing.( Real Cougars

■ On

a date, most cougar women either let the younger man pay for dinner or insist on splitting the check—who says cougar women are all sugar mamas?

most likely have already( had children or are

childless by choice.( So if a man doesn’t want kids—

and many do not—it’s a relief not to be pressured by a woman ruled not her biological clock.( And, when(it comes(to game playing,(Real Cougars take a

■ 45%

A relationship with a younger man has its challenges. But honestly, what relationship doesn’t? If you are fed up with your dating choices, give the younger guys a chance. You might be pleasantly surprised.

■ Emotional

of cougars have dated more than five younger men. It’s not just an experiment—dating younger men is often a lifestyle choice.

pass. Experience has taught her they don’t work; she is most comfortable telling it like it is.(

baggage is what most turn cougars off dating men their own age, so older guys need to lighten up to compete.

is a 5-carat diamond who knows the importance of taking care of her health, beauty, relationships, finances and spirituality. Linda Franklin says,“there is no stopping a woman who has a strong belief system, passion and a dream. All things are possible.” Linda’s book, helps women of all ages tap into their power and live life to the fullest.

SUMMER 2015 thenewyoumagazine.com

11

BEAUTY

26

beauty secrets

for a beautiful

you

HAIR 1 If you have thick tresses that get dry and frizzy, apply a conditioning hair masque and leave it on overnight, rinsing in the morning. Hair will become angelically soft.

2 Brush hair from roots to ends nightly. This distributes natural oils throughout the shaft and gives hair a healthy sheen.

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thenewyoumagazine.net SPRING EDITION 2016

3 Always rinse out conditioner with cold water to seal the cuticle and promote shine.

4 Are your roots showing? Hide them by zigzagging your part.

EYES 5 Treat your eye area gently. This is the most delicate part of your face. Cleanse with care; blot, never rub.

6 Line your eyes first with a pencil liner because it’s easier to make that straight line with it. Then I go back on the line with the liquid liner. It’s kind of like coloring! The result? Your eye liner will stay on, smudge-free, and well-lined.

7 Get eyeshadow to stay in place by priming lids with moisturizer and foundation.

8 Stop pencil eyeliner from smudging by applying powder shadow (in a matching or slightly darker shade) over the pencil.

9 Switch to brown mascara for a softer look for day.

FEET AND HANDS 21 Improve circulation in your legs and lower the risk of unsightly

FACE 10 To stop makeup from fading during the day, apply a primer before your foundation.

11 For lipliner that glides on, warm it up first by pinching it with your fingertips.

12 To

keep lipstick from bleeding, pat a little concealer around your lips.

13 Smile when you put on your lipstick—it’s the best way to ensure complete coverage, corners included.

veins by elevating your feet when resting.

22 Shape nails with an emery board, filing sides toward center— never straight across—and rounding off edges.

23 What works for your face works for your hands. Remove age spots with facial brightening cream.

24 The fast way to remove nail polish: Hold cotton saturated with polish remover firmly on your nail for a few seconds to let it start working, then wipe nail clean.

25 Relieve swollen feet by soaking them alternately in hot water (for 3 minutes), then cold water (for 1 minute), for a total of 15 minutes.

26 To avoid toenail fungus, keep feet dry and clean, and remove athletic socks and shoes immediately after working out.

SKIN 14 The best time to apply lotion is right after a shower or bath, when skin is still damp.

15 When drawing a bath, scatter bubbles or crystals directly under the faucet before turning on the water and drop in perfume oil while the tub is filling.

16 Beautiful skin starts from within. Include lots of vegetables, fruit and water in your diet.

17 Too much perfume? Dab rubbing alcohol with a cotton ball on your skin. The alcohol will cut the scent without altering it.

18 Microwave lotion for 5 seconds to soothe dry winter skin.

19 Help perfume last longer by dabbing petroleum jelly onto pulse points before spraying on fragrance. (Perfume evaporates faster from dry skin.)

20 Exfoliate with a body scrub once a week to slough off dead cells that make skin look dull. When skin is freshly exfoliated, lotion and oil are better absorbed.

SPRING EDITION 2016 thenewyoumagazine.net

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BEAUTY

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thenewyoumagazine.net SPRING EDITION 2016

SPRING EDITION 2016 thenewyoumagazine.net

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BEAUTY

Pedicure Prepared Do’s and Don’ts of safe pedicures At the Salon

At Home

DO bring your own manicure/pedicure

DON’T cut toenails too short or

tools to the salon.

round off corners; this increases your chance of an ingrown toenail.

DON’T shave your legs right before a pedicure. Shaving within 24 hours of a pedicure can allow bacteria to enter; many bacterial or fungal infections can be spread this way.

DO use a nail clipper and trim straight across or follow the natural contour of your toe.

DON’T share nail files. These can’t DO ask the salon how they sterilize

he seasons are changing and that means a trip to the salon for a pedicure to switch out your ruby reds polish for some pretty pink. A professional pedicure, soothing hot water, massage chair and the latest issue of The New You–Inside & Out is the epitome of relaxation on a Saturday afternoon, but there are a few things you should keep in mind to ensure you are getting the best pedicure possible. Dr. Michael Horwitz* from Feet for Life Podiatry Centers in St. Louis reveals how to get a safe and clean pedicure.

T

Colors We LOVE

their footbaths and nail instruments.

Everything should be thoroughly cleaned, dried and sterilized between each client.

cracks and roughness on your feet.

DON’T leave moisture in between

foot razor to remove dead skin from your feet. A razor gone wrong can lead to cuts and infection. Plus using the razor actually causes the skin to grow back thicker!

your toes. Moist environments are perfect for athlete’s foot or fungal infection.

DO have the technician gently exfoliate with a pumice stone, foot file or exfoliating scrub. You will still get soft and smooth feet without risking injury or infection!

Sick of your dark winter colors?

New Spring shades are here!

■ Take a Right on Bourbon by OPI an intoxicatingly warm, metallic pewter. www.OPI.com ■ Diamonds and Rubies by Sally Hansen is a classic, timeless red and looks amazing all year round. www.SallyHansen.com

thenewyoumagazine.net SPRING EDITION 2016

DO moisturize regularly to prevent

DON’T allow the technician to use a

■ Mysterious cool violet by Essie is a deep violet color and a great sophisticated touch for nails and toes. www.Essie.com

16

be sterilized so it’s best to use a fresh file each time.

If you don’t have a salon you care for nearby or are simply too ticklish to let other people touch your feet, you can always do at-home pedicures on your own. Heated footbaths are available most anywhere at a reasonable price and you can find the proper nail instruments at your local drugstore. You may be missing out on the comfy massage chairs, but if you have a steady hand with the polish there is no reason you can’t get a luxurious pedicure right at home. *Information provided by podiatrist, Dr. Michael Horwitz of Feet for Life Podiatry Centers and the American Podiatric Medical Association (APMA)

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SPRING EDITION 2016 thenewyoumagazine.net

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HEALTH & F ITNESS

What We Didn't Know Was...

Unconditional love and respect in your relationships is NOT an upgrade.

It's a must.

While we all knew that we could do the job, get the grades and build the career, what we had failed to see was that unconditional love and respect was where our expectation bar for men should be sitting, and that in order to do that, we had to be able to give that same unconditional love and respect to ourselves.

Fortunately for me when I had this epiphany, I was three months into my now ten-year journey of self-love, so I really took a step back and asked myself, “How did I get to the age of 30 before I realized that men were supposed to be nice to me?” and “What can I do to make sure I never sell myself short again?”

Why Smart Women Fail At Relationships Sometimes smart women are emotionally uneducated.

By Christine Arylo When I first met my husband Noah ten years ago, if you had met me, you would have thought to yourself, "Now here is a smart woman. She's getting her M.B.A, great job, confident. Here is a woman with tons of self esteem." And you would have been right. That was all true—which is why what I am about to tell you is even more shocking.

By our third date, Noah was so taken aback by my big reactions toward his small acts of kindness, that he felt compelled to take me by the hands and say to me, "Christine, I don't know what is going to happen between the two of us, but regardless, you have to raise your standards for men. You can't like a man because he is nice to you. He is SUPPOSED to be nice to you!"

What??? My M.B.A. brain reeled in total confusion as if Noah had just

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thenewyoumagazine.net SPRING EDITION 2016

proven to me that the world was actually flat. In all my 30+ years, I had never considered the fact that the minimum bar of acceptance was a man who was nice to me. And like a time-stamped Rolodex, my brain reeled back to all the not-sonice behavior I had endured, experienced, and come to expect.

So yes, it was true, I was a mentally intelligent woman, but I was emotionally retarded. And as I looked around at many of my friends, I noticed a definite trend: beautiful and well-liked women with successful careers who constantly chose men that didn't treat them with the unconditional respect and love they craved and deserved. Which, of course, just like me, made them chase them, want them, and change for them more.

Yes, we all had smarts. What we were missing was self-love.

From one smart woman to another, who finally did learn to love herself, here is what I discovered:

3 Reasons Why We Expect Men To Not Be Nice: 1. Bad training. If you were lucky, your mother told you to expect men to be nice to you, or you were out of there.

My mother, like most, never made it around to that talk. Not because she had some sick desire for me to suffer, she just didn't know this fact herself.

Ignorance and tolerance are like bad family heirlooms passed down generation to generation. The good news is that you have the power to break the cycle whenever you choose.

2. Set points were set with immature boys, not good men. Our first experiences with the opposite sex in regards to the whole boyfriend/girlfriend dynamic are set on the playground, playing out adult dramas in totally childlike ways. One minute he's your boyfriend. Next, he's spitting spitballs at you. This continues through high school and college, so your brain creates set points that say this is the normal state to allow. Problem is, "spitballs" don't feel any better at the age of 27 or 37 than they did when you were 8.

3. Bad examples, everywhere.

From the movies, TV shows, music and internet, it's a constant barrage of men being jackasses. This is a bad rap for men and bad input for you. Subconsciously, your brain stores “bad” as normal (92% of the images you see go right around your conscious thoughts into your subconscious). Add your own personal experience of men—from family, friends and strangers—and you could see how your subconscious brain could form all kinds of thoughts you had no idea were there.

So What Do You Do? Choose Self-Love.

All of the bad programmings and low expectations can be reversed and avoided by changing one thing—your relationship to yourself. The truth is that every relationship you have is a direct reflection of the relationship you have with yourself. If you don't have unconditional love and respect for yourself, there is no way that you can expect it from someone else, which is quite often why you will settle for less.

In my book Choosing ME Before WE, I talk about the 5 vows of self-love every woman must make with herself first before she can have a loving relationship with another. Here are two of those vows. I invite you to take it and keep it, and honor the most important relationship you'll ever have—the one with you.

Self Love Promises: ■ I honor myself.

■ I never settle for less than my heart and soul desire.

■ All of my relationships support me to be my best me and to live my dreams, or I don't have them.

■ I give unconditional love and respect, and I expect it in return.

This doesn't mean that all of your relationships are perfect, void of difficulty, or that you are absolved of giving the same respect and love you desire. Unconditional love and respect go both ways. It also doesn't mean that you go cutting people out of your life without taking a good deep look at what you want from your relationships, what

part you play in creating that relationship dynamic, and then taking steps to transform, let go or grow the relationships you currently have so that EVERY SINGLE ONE reflects that same unconditional love and respect you have for yourself.

Self-love requires that you choose me before we in every relationship, which is not about being a self-centered, narcissistic, it’s-all-about-me kind of person. What choosing me before we means is that because you have made a commitment to create what your heart and soul desire, you don't have space in your life for relationships that drag you down, hold you back, create negative ju ju feelings (like shame, guilt, self doubt) or take more energy than they give.

You are a beautiful woman. Be nice to yourself. And believe you are worth being nice to.

Article contributed by Christine Arylo Life Coach Author of Choosing ME before WE www.christinearylo.com member of YourTango Experts

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HEALTH & FITNESS

stay

O

ur muscles are made for more than flexing – you literally couldn’t get out of bed without them. But, with age, our bodies lose muscle naturally, which can make everyday activities difficult. Because women typically have less lean mass than men, we’re more susceptible to losing strength.

Unfortunately, we’re also less inclined to do strength training, even though building and keeping muscle is an important part of a healthy lifestyle.

According to fitness instructor Nicky Zimmermann with Boone Hospital’s WELLAWARE fitness center, getting strong now keeps you strong later. In our 30s, everyone starts losing muscle tissue. After menopause, women also lose bone density. Weight bearing exercise increases lean mass and bone density, lowering your osteoporosis risk or preventing fractures if you have osteoporosis.

Strength training improves your whole body. It can reduce body fat; increase metabolism; improve flexibility, range of motion, posture and balance; reduce pain and risk of injury; lower high blood pressure and improve blood glucose levels in type II diabetes patients. Regular exercise alleviates anxiety and depression. And making progress boosts confidence and self-esteem.

Don’t worry about “bulking up.” Estrogen and lower testosterone make women build muscle differently and more slowly than men. Increased lean mass, however, can make you look trim; five pounds of muscle occupy less space than five pounds of fat.

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thenewyoumagazine.com WINTER HOLIDAY EDITION 2015

You can find strength training exercises that fit your abilities, goals and lifestyle, including: I Bodyweight exercises, like push-ups, lunges

and squats, don’t require equipment and can be done anywhere.

I

Resistance bands are light, but add a real

challenge. Try resistance band routines or use them in bodyweight exercises.

I Exercise

machines help you work out with

correct posture and form and easily measure weight loads. Use several machines to work all major muscle groups.

I

Free weights , like dumbbells and barbells, are easier

for beginners because you can start at a low weight.

First, talk to your physician before starting a new exercise program.

Heidi Salter, another fitness instructor at WELLAWARE fitness center, recommends beginners strength train 2 or 3 days a week. An exercise professional can provide an orientation or personal training to assess your fitness level, show you how to use equipment, demonstrate proper form and technique, and plan workout routines.

Do 1 to 3 sets of 8 to 12 reps of an exercise, using a weight you can lift at least 8 reps in correct form. If you can do more than 15 reps, increase the weight or resistance. Rest 30 to 90 seconds between sets.

Learn your normal ranges of motion in major areas, like your legs, back, core, chest, arms and shoulders. Work major

strong

By Jessica Park Boone Hospital Center

muscle groups first. Work both sides of your body and opposing muscle groups.

Proper form improves the effectiveness of an exercise and reduces risk of injury. Use a mirror or ask a friend to check your form. Use slow and controlled movements on the way up and the way down. Exhale during concentric moves, when the muscle is shortened, and inhale during eccentric (lengthening) moves.

While soreness a day or two after working out is common, you shouldn’t be in pain during your workout. If anything hurts, stop.

Rest days and adequate sleep give your body time necessary to recover between workouts. Stay hydrated before, during and after workouts, and eat adequate protein to repair and grow muscle cells.

As your body adjusts, periodically change exercises, order or intensity. Stay motivated by setting new, specific goals.

Track progress in a notebook or app. Don’t fixate on the scale or mirror to measure progress – intrinsic rewards, like more confidence and self-esteem, help you stick with a workout program.

SPRING EDITION 2016 thenewyoumagazine.net

21

Heart Woman of a

HEALTH & FITNESS

by Jessica Park Boone Hospital Center

Heart disease is the leading cause of death in American women

I

22

n movies, men get heart attacks, women get their hearts broken. But reality is harsher – according to the American Heart Association, 1 in 3 women in the United States die of heart disease each year, making it the leading cause of death. (By comparison, 1 in 31 American women die annually of breast cancer.) thenewyoumagazine.net SPRING EDITION 2016

And yet, heart disease can’t shake the image of an “old man’s disease.”

More than half of women who die suddenly from coronary artery disease weren’t receiving treatment or didn’t report symptoms, and women are less likely than men to survive their first heart attack.

Most women develop heart disease due to atherosclerosis, a condition caused when plaque builds up inside the arteries, narrowing them and restricting blood flow. If a blood clot forms in the arteries, it can result in a heart attack or stroke.

Heart disease in women also commonly appears as congestive heart failure, arrhythmia, and heart valve problems.

Like men, women’s main risk factors for heart disease include congenital heart conditions, family history of heart disease, aging, obesity, diabetes, overeating, physical inactivity and smoking.

Hormonal changes are another risk factor for women. Women who take birth control pills may have higher blood pressure and face increased risk of heart disease if they also smoke. Changes during menopause have also been linked to increased heart attack risk.

Women tend to experience different symptoms of coronary heart disease and heart attacks than men. Most people think of chest pains and cold sweats as heart attack symptoms, but women usually experience back pain, jaw pain, shortness of breath, nausea and vomiting, or fatigue, sometimes weeks before a heart attack occurs.

It’s easy to mistake these symptoms for other conditions, such as a toothache or upset stomach.

symptoms, but learning to recognize them and seeking medical attention immediately can make a critical difference.

Apart from misperceptions of heart disease, another reason women may ignore symptoms is a tendency to put their family’s health care needs ahead of their own. Also, some health care providers may fail to recognize symptoms of heart disease more commonly experienced by women.

The best way to prevent heart disease is through self-care.

The American Heart Association reports that up to 80% of heart disease is preventable through lifestyle changes Even if you’ve been diagnosed with heart disease or take prescriptions to manage cholesterol or high blood pressure, healthier lifestyle changes can still make a difference.

It’s important to advocate for your own health, just as you would for your family. Schedule annual examinations with your physician. Discuss your health history, risk factors, and when you should be screened for indicators of heart disease.

Finally, trust your intuition.

If you’ve been experiencing these symptoms and strongly feel like something is wrong, seek emergency medical help immediately.

Eat a healthy, balanced diet.

Lose weight or maintain a healthy weight.

Get regular exercise – the AHA recommends 40 minutes of physical activity, three times a week.

Stop smoking.

Keep track of your blood pressure, cholesterol, blood glucose and weight.

Research is still being done to learn why women experience different

SPRING EDITION 2016 thenewyoumagazine.net

23

HEALTH & F ITNESS

Seeing the Light Meeting your Needs for the Sunshine Vitamin

A

recent release of research has created an all out love affair with vitamin D. The “Sunshine Vitamin,” cleverly named because of the body’s ability to make vitamin D when the skin is exposed to the sun, has found new oomph among scientists, medical professionals and consumers. The original focus on how bones were kept their strongest because the vitamin aided in calcium absorption has now been overshadowed by the vitamin’s importance for heart and immune system health, as well as cancer and diabetes prevention. All of the excitement has consumers asking, “How much do I need in order to reap the many

Age 19-70 Years 71 Years and Older

IUs Per Serving

Cod liver oil, 1 Tablespoon

1,360

Salmon, cooked 3-ounces

447

Tuna Fish, canned in water 3-ounces

154

Non-fat milk, vitamin D fortified, 1 cup

124

Orange juice fortified with vitamin D, 1 cup

100

Yogurt, fortified with vitamin D, 6 ounces

80

Margarine, fortified, 1 Tablespoon

60

Sardines, canned in oil, 2 sardines

46

Egg, 1 large whole

41

Ready to eat cereal, fortified with vitamin D, ¾ to 1 cup

40

Cheese, Swiss, 1 ounce

6

The first step in getting within those recommended amounts is by taking full advantage of the diet. Adding a few, vitamin D rich choices daily can provide more nutrition than many realize.

Those choices may include an assortment of foods. amounts recommended by the scientific community includes both minimum intakes for good health along with safe maximum intake levels. (Physicians can also perform blood tests to screen for deficiency.)

Small doses of sun exposure can provide beneficial amounts of vitamin D

Minimum Daily Amounts

Safe Maximum Daily Amounts

600 International Units 4,000 International Units 800 International Units 4,000 International Units

benefits of vitamin D?” That is where it can get confusing. The amount needed can vary depending on age, diet, time of year, sun exposure and supplement use.

Therefore, a 20-year-old female living in Phoenix, Arizona, could have different needs than a 50-year-old female living in northern Missouri. The range of vitamin D

24

Food

thenewyoumagazine.net SPRING EDITION 2016

as well. However, the risk of skin cancer has many avoiding time in the sun or slathering on high level SPF containing sun screens which interfere with the skin’s ability to make vitamin D. Twenty to thirty minutes of direct sun exposure to the face, arms and legs can provide up to 10,000 International Units of vitamin D

to those of Caucasian decent. Those with darker skin tones would produce smaller amounts of the vitamin during the same time outdoors.

Ok, the diet has been tweaked and an occasional amount of sun time has been worked into the week. So what’s next? If still more of this super vitamin is needed, then a high quality vitamin D supplement may be in order. When picking a supplement, look for those that contain vitamin D in either the D-2 (ergocalciferol) or D-3 (cholecalciferol) form. Then again, taking in amounts greater than the recommended levels can be done easily through supplementation.

Look for supplements that complement your diet and lifestyle. Supplements that contain 2000 International Units or less (unless advised to choose differently by a physician) should be adequate.

Take advantage of this new information! Vitamin D isn’t just for bones anymore!

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FINANCIAL HEALTH

5 Tips To Improve Your Credit Score

What is a credit score?

Your credit score is a 3-digit number that reflects the information on your credit report, a document that details your personal history with handling borrowed money. The purpose of your credit score is to help lenders evaluate how risky a borrower you are.

The most commonly used credit scoring algorithm in the U.S. is produced by the Fair Isaac Corp. FICO scores range from 300 to 850: the higher the score, the better.

Every lender sets its own standards for what constitutes a “good” FICO score. But, in general, FICO scores fall along the following lines:

26

––-

–––––––––––––– –––––––––––––– 300-629

630-689

690-719

720 and up

Bad credit

Average credit

Good credit

Excellent credit

To build and maintain a good score, it’s essential to start using credit responsibly as soon as you can. This means paying your bills on time, keeping the balances on your cards low, and applying for new credit sparingly.

thenewyoumagazine.net SPRING EDITION 2016

1

4 Co-signing

Pay Bills On Time

One of the first things a lender wants to know is if you pay your bills on time. It's so important it makes up a third of your credit score. Avoid late payments to keep your score up.

This is even more important than keeping your debt levels low.

In fact, the most important thing you can do for your credit is make your credit card and loan payments on time. (Missing other bills, like for utilities, generally isn’t reported to the credit bureaus, but unpaid accounts could be sent to a debt collector, and collection accounts hurt your credit.)

A single missed payment could knock dozens of points — even 100 points — off your score, so pay close attention to due dates.

2 Watch Credit Card Balances

One of the most influential factors in credit scoring is your revolving credit balances relative to your credit limit. You may be able to afford to spend much or all of your available credit and pay the bills in full, but that doesn’t mean you should.

On average, Americans use 24% of their available credit, which isn’t a bad place to be, but the lower you can get that credit utilization rate, the better. If you have low credit card limits and want to use your cards for a lot of purchases, consider paying your bill more frequently so the balance doesn’t creep up.

3 Pay Off Debt

5 Identity Theft You may not be able to prevent it, but the longer identity theft goes unchecked, the higher the chances it will hurt your credit score. A fraudster may open up accounts in your name or run up a huge balance on a stolen credit card, and if you don’t stop it before the activity is shared with the credit bureaus, you’ll also have to deal with getting that information off your credit reports. Identity theft is extremely common, so the best thing you can do is monitor your financial accounts closely and act quickly to cut off a fraudster as soon as you notice anything suspicious.

––––––––

–––––––––––

Experts say your credit card balance should never exceed 30% of your credit limit, and ideally it should stay below 10%. That means no more than $3,000 should ever be put on a card with a $10,000 credit limit.

When you co-sign a loan for a relative or friend, remember that any missteps (like late or missed payments) will dent your score too, not just theirs.

Pay off debt rather than moving it around. Also, don’t close unused cards as a short-term strategy to improve your credit score. Owing the same amount but having fewer open accounts may lower your credit score.

Tips for Effective Financial Management

I Make sure your mortgage payment, including taxes and insurance, represents no more than 28% of your gross monthly income.

I Review the cost of your health care insurance and make sure you are getting adequate coverage at the best price.

I Make wise purchasing decisions by determining what you “need” compared to what you “want.” This will help you make ongoing decisions to keep your finances in check.

I Guard against impulse shopping, especially for costly purchases such as vehicles, major appliances, furniture, jewelry and the like.

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FINANCIAL HEALTH

The Frugal { Habits of } Millionaires By 360 degrees of Financial Literacy American Institute of CPAs

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thenewyoumagazine.net SPRING EDITION 2016

{

}

The word “millionaire” typically conjures up images of a lavish, jet-setting lifestyle, but behind the scenes, that may not always be the case. Like Warren Buffett, who famously still lives in the relatively modest house in Omaha, Nebraska, that he bought in 1958 for $31,500, many millionaires (and billionaires) live a modest, if not downright frugal lifestyle–a lifestyle that may have helped them become millionaires in the first place.

We’ve all heard the saying “It takes money to make money.”

So how can you find extra dollars to save and invest? If you're looking to improve your financial position, consider putting some of these habits into practice.

Cultivate A Frugal Mindset Many people equate being frugal with being cheap, but that’s not really correct. Being frugal means carefully watching your dollars and not spending more than you need to – a trait many millionaires employ. To help cultivate a frugal mindset, get in the habit of asking yourself this question: “With a little extra effort and/or sacrifice on my part, is there any way I can save money here?” Having a frugal mindset can really help when it comes time to playing the role of American consumer, where temptation is everywhere.

Buy Wisely And Sparingly We all need “stuff” now and then; the key is not overdoing it or overpaying for it. Try to buy mostly what you really need, not what you really want. Money you save can then be used to build your savings and investment accounts.

Don’t let the price tag of your car, home, or designer suit define your character. For example, a reliable car that safely gets you from Point A to Point B may be completely sufficient for your needs. According to the book The Millionaire Next Door, the top car brand among millionaires is Toyota, not Mercedes or BMW. Even Mark Zuckerberg, the billionaire founder of Facebook, has been spotted driving an Acura TSX, an entry-level luxury car whose base price is about $30,000.

The bottom line? As you move up the net worth ladder, avoid the temptation to elevate your “status” by overspending on luxury goods.

You can be smart about everyday consumer purchases, too.

You might be surprised to learn that many millionaires clip coupons, buy in bulk, wait for sales, scour eBay and Craigslist for deals, limit clothing purchases, fly coach, avoid credit cards, and save half their restaurant meal for lunch the next day–habits that can free up cash for the occasional splurge.

Shun Debt Debt is bad. Well, mostly. At times taking on debt is necessary, for example when buying a home or attending college, because without it, many people won’t have saved enough money. But generally speaking, you should be leery of taking on debt for things that cause you to live beyond your means.

Remember, every dollar you borrow today is a dollar you'll have to pay back tomorrow, with interest.

People who turn a modest financial base into wealth often do so by living frugally, saving regularly, investing wisely, and avoiding debt. By contrast, people who end up in a perpetual cycle of debt are often those who spend and borrow excessively to support an unsustainable lifestyle.

Take Action What do CEOs Tim Cook (Apple), Ursula Burns (Xerox), Robert Iger (Disney), and Indra Nooyi (PepsiCo) have in common? They’re all up by 5:00 a.m., hitting the gym, reading, working. As Benjamin Franklin famously quipped: “Early to bed and early to rise makes a man healthy, wealthy, and wise.” And indeed, many millionaires and leaders aren't couch potatoes. They don't sit around waiting for things to happen; they make things happen–by getting up early, working hard, looking for opportunities, constantly educating themselves, taking calculated risks, networking, staying active, and generally trying to improve themselves day in and day out. And with the explosion of information online 24/7, learning new things has never been easier.

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FOOD & NUTRITION

F

Food can obviously impact your physical well-being, but did you know that certain foods can improve your mental well-being too?

These 15 foods are natural mood-boosters, and some can even help improve your sleep, calm your nerves, and improve your memory! >

food for

A New M 30

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Mood APRIL 2011 thenewyoumagazine.com

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FOOD & NUTRITION Avocados - Contain one of the highest concentrations of vitamin B6 and actually make the brain more receptive to serotonin Bananas - Contain tryptophan and the vitamin B6 that work to convert moodenhancing dopamines Brazil Nuts - Contain selenium, a mineral essential for maintaining a good mood Cherries - Contain melatonin, which helps regulate the sleep cycle Caffeinated coffee (in moderation) Induces feelings of happiness and euphoria. (Best to stick to one cup, any more than that can negate those positive feelings).

Dark chocolate coca beans (used to make chocolate)- Promote feelings of attraction and even giddiness Mangoes - Contain healthy servings of vitamin E which can help regulate memory Milk - Contains tryptophan which helps to build serotonin which elevates mood Oatmeal - Triggers the release of serotonin Salmon - Contains omega-3 fatty acids, builds chemicals the brain needs, called neurotransmitters, and contains the vitamin E that helps improve memory Spinach - Contains magnesium that acts as a natural calming and relaxing agent Strawberries - Contain both vitamin C and beta carotene that helps reduce anxiety and stress Sweet Potatoes - Help to stimulate the release of serotonin Turkey - Contains tryptophan and phenylalanine that the brain converts into dopamine Walnuts - Much like salmon, contains omega-3 fatty acids which can help increase serotonin

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E

Salute!

ating right, exercise, drinking enough water and getting enough sleep are all things you need to do to stay healthy…but did you know that there are also several life-long health benefits from just indulging in the occasional glass of wine? Now that’s something to toast!

Many of us have always wondered how the French seem so healthy, even though they probably have the unhealthiest diet filled with fatty cheeses and pastries that are practically a heart attack on a plate; they have one of the lowest rates of heart attack in the world. This confusion has been coined the “French Paradox.” The fact is that they also drink a fair amount of wine. Studies have shown that wine in moderation can actually help reduce risk of heart disease, some cancers and neurological disorders like Alzheimer’s.

What about wine does this? It has been shown that the alcohol in wine contributes to an increase in the good cholesterol in your body, or HDL cholesterol and also thins your blood to reduce blood clots. This is why you often hear that wine is good for your heart!

Then there are elements in wine that act as antioxidants such as resveratrol, that act against “free radicals” or the development of cell damage in the body helping to prevent potential cancer causing cells.

Now you may ask if red or white wine is better for you, the truth is that both are beneficial, so you may continue sipping on your favorite chardonnay if you choose, but red wine does contain more antioxidants like resveratrol. This is simply because during the wine making process, red wine grapes are kept in the skin longer allowing the wine more time to increase its level of resveratrol. However, any alcohol in moderation provides the benefit of boosting those HDL’s, so you can raise a glass to that!

However, the effects of wine or alcohol can quickly turn negative if you are not careful. Too much can lead to an increased risk in certain health issues such as breast cancer, migraines and weight gain. Your mother wasn’t lying when she said it is possible to have too much of a good thing, so be sure to drink in moderation. It is recommended that men should average about two drinks per day and women should average about one.

So feel free to enjoy a glass of wine after work or with dinner—it’s for your health! Salute!

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FOOD & NUTRITION

YOUR

BRAIN

If you’re hoping to keep your wits about you for a long, long time, have supper early, make your own salad dressing, and add these smart foods to your diet.

Feeling a bit less sharp these days? If you are having memory issues you may be able to improve your cognitive abilities with a simple change your diet. Research is showing that you can increase your chances of maintaining a healthy brain well into your old age if you add these “smart” foods to your daily eating regimen.

Blueberries Blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions. Try snacking on blueberries or even strawberries on a regular basis.

Wild Salmon Deep-water fish, such as salmon, are rich in omega-3 essential fatty acids, which are essential for brain function. Try eating fatty fish twice a week.

Nuts and Seeds Nuts and seeds are good sources of vitamin E.

Higher levels of vitamin E correspond with less cognitive decline as you get older. Try adding an ounce a everyday.

Whole Grains Whole grains, such as oatmeal, whole-grain breads, and brown rice can reduce the risk for heart disease. If you promote cardiovascular health, you're promoting good flow to the organ system, which includes the brain. Try 1/2 cup of whole-grain cereal, or 1 slice of bread twothee times day,

Beans Beans are "under-recognized" and "economical," says Kulze. They also stabilize glucose blood sugar levels. The brain is dependent on glucose for fuel, and since it can't store the glucose, it relies on a steady stream of energy — which beans can provide. Try 1/2 cup every day.

Make Your Own Salad Dressing Having a healthy salad a day — with a dressing made from olive oil — may just keep the neurologist away. “Make a vinaigrette with virgin olive oil, vinegar and herbs,” advises Christy Tangney, PhD, a professor of clinical nutrition at Rush University Medical Center in Chicago. Olive oil is the key here. It’s rich in monounsaturated fats and alpha-linolenic acid (an omega-3 fatty acid), both of which are good for your brain.

Dark Chocolate My personal favorite. Dark chocolate has powerful antioxidant properties, contains several natural stimulants, including caffeine, which enhance focus and concentration, and stimulates the production of endorphins, which helps improve mood. You have to do this one in moderation Try One-half ounce to 1 ounce a day will provide all the benefits you need.

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RASPBERRY, AVOCADO & MANGO SALAD

CHICKEN CORDON BLEU BURGER

Makes: 4 Servings

Makes: 4 Servings

Ingredients

Ingredients

• 1 1/2 cups fresh raspberries, divided • 1/4 cup extra-virgin olive oil • 1/4 cup red-wine vinegar • 1 small clove garlic, coarsely chopped • 1/4 teaspoon kosher salt • 1/8 teaspoon freshly ground pepper • 4 cups mixed salad greens • 4 cups baby spinach • 1 ripe mango, diced • 1 small ripe avocado, diced • 1/2 cup thinly sliced red onion • 1/4 cup toasted chopped hazelnuts, or sliced almonds, optional

• 1/4 cup low-fat mayonnaise • 1 teaspoon Dijon mustard • 5 tablespoons finely chopped shallot, divided • 1 1/2 teaspoons finely chopped fresh thyme, divided • 1 pound ground chicken • 1/3 cup finely diced ham • 1/4 teaspoon salt • 1/4 teaspoon freshly ground pepper • 4 slices Swiss cheese • 8 small slices pumpernickel bread or 4 large slices, cut in half, toasted • 12 large leaves spinach, tough stems removed

Directions

1. Preheat grill to medium-high (or see Stovetop Variation).

1. Puree 1/2 cup raspberries, oil, vinegar, garlic, salt and pepper in a blender until combined.

2. Combine mayonnaise, mustard, 1 tablespoon shallot and 1/2 teaspoon thyme in a small bowl. Set aside.

2. Combine greens, mango, avocado and onion in a large bowl. Pour the dressing on top and gently toss to coat. Divide the salad among 5 salad plates. Top each with the remaining raspberries and sprinkle with nuts, if using.

3. Place the remaining 4 tablespoons shallot, remaining 1 teaspoon thyme, chicken, ham, salt and pepper in a medium bowl. Gently combine without overmixing. Form into 4 patties, about 3/4 inch thick.

3. To toast chopped or sliced nuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.

Directions

4. Oil the grill rack (see Tip). Grill the burgers, turning once, until an instant-read thermometer inserted in the center registers 165°F, 4 to 5 minutes per side. Top each burger with cheese and cook until melted, 1 to 2 minutes.

5. Assemble the burgers on toasted bread with the herb mayonnaise and spinac Stovetop Variation: Coat a nonstick pan, preferably cast-iron (or a grill pan), with cooking spray and heat over medium-high heat for 1 to 2 minutes. Add burgers, reduce heat to medium and cook, turning once, until an instant-read thermometer registers 155°F (for pork and bison) or 165° (for beef or chicken), 4 to 5 minutes per side.

Nutrition Per Serving: 229 calories; 16 g fat (2 g sat, 12 g mono); 0 mg cholesterol; 21 g carbohydrates; 3 g protein; 8 g fiber; 82 mg sodium; 613 mg potassium.

Nutrition Bonus: Vitamin C (70% daily value), Vitamin A (60% dv), Folate (36% dv), Potassium (16% dv).

SPRING EDITION 2016 thenewyoumagazine.net

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FOOD & NUTRITION

FAJITA" BURGERS

Makes: 4 Servings

Ingredients • 1 pound 90%-lean ground beef • 3/4 cup chopped fresh cilantro, divided • 1/2 cup finely chopped red onion • 1/4 cup chopped scallions • 2 teaspoons minced garlic • 1 tablespoon chili powder, preferably New Mexican • 1 teaspoon ground cumin • 1/2 teaspoon dried oregano, preferably Mexican • 1/2 teaspoon freshly ground pepper • 1/4 teaspoon salt

• 1/3 cup reduced-fat mayonnaise • 1 tablespoon lime juice • 1 tablespoon chopped chipotle chile in adobo, (see Ingredient Note) • 1 /2 cup shredded Monterey Jack cheese • 4 French rolls, preferably whole-wheat, split and toasted • 2 roasted Anaheim or poblano peppers, (see Tip) • 1 cup shredded green cabbage • 4 slices tomato • 4 thin slices red onion

Directions 1. Preheat grill to medium-high.

2. Place beef, 1/4 cup cilantro, onion, scallions, garlic, chili powder, cumin, oregano, pepper and salt in a large bowl.

Gently combine, without overmixing, until evenly incorporated. Form into 4 equal patties, about 1/2 inch thick and oval-shaped to match the rolls.

3. Combine the remaining 1/2 cup cilantro, mayonnaise, lime juice and chipotle in a small bowl.

4. Peel the roasted peppers, halve lengthwise and remove the seeds.

5. Oil the grill rack (see Tip). Grill the burgers until an instant-read thermometer inserted in the center registers 165°F, about 6 minutes per side. Top with cheese and cook until it is melted, about 1 minute more.

6. Assemble the burgers on toasted rolls with the chipotle mayonnaise, half a roasted pepper, cabbage, tomato and onion.

7. To oven-roast peppers: Preheat oven to 450°F. Place a wire rack on a large baking sheet. Arrange whole bell peppers on the rack. Roast peppers in the center of the oven, turning occasionally with tongs, until blackened in places, 30 to 40 minutes. Transfer the peppers to a large bowl and cover with plastic wrap. Let steam for 10 minutes.

Uncover and let cool. With a paring knife, remove stems, skins and seeds. If serving as antipasto, combine accumulated juices with peppers.

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thenewyoumagazine.net SPRING EDITION 2016

SPINACH SALAD WITH STEAK & BLUEBERRIES

Makes: 4 Servings

Ingredients • 1 cup fresh blueberries, divided • 1/2 cup chopped walnuts, toasted (see Tips) • 3 tablespoons fruity vinegar, such as raspberry vinegar • 1 tablespoon minced shallot • 1 teaspoon sugar • 1/2 teaspoon salt, divided

• 3 tablespoons walnut oil or canola oil • 1 pound sirloin steak or strip steak (1-1 1/4 inches thick), trimmed • 1/2 teaspoon freshly ground pepper • 8 cups baby spinach • 1/4 cup crumbled feta cheese

Directions 1. Preheat grill to medium.

2. Pulse 1/4 cup blueberries, 1/4 cup walnuts, vinegar, shallot, sugar and 1/4 teaspoon salt in a food processor to form a chunky paste. With the motor running, add oil until incorporated. Transfer the dressing to a large bowl.

3. Sprinkle steak with pepper and the remaining 1/4 teaspoon salt. Oil the grill rack (see Tips). Grill the steak about 5 minutes per side for medium-rare, 6 minutes per side for medium. Let rest on a clean cutting board for 5 minutes.

4. Add spinach to the bowl with the dressing; toss to coat. Divide the spinach among 4 plates. Thinly slice the steak crosswise. Top the spinach with the steak, feta and the remaining blueberries and walnuts.

Tips & Notes • To toast chopped nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

• To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Nutrition Per Serving: 392 calories; 26 g fat (5 g sat, 7 g mono); 68 mg cholesterol; 11 g carbohydrates; 1 g added sugars; 29 g protein; 3 g fiber; 494 mg sodium; 748 mg potassium.

Nutrition Bonus: Vitamin A (114% daily value), Zinc (36% dv), Vitamin C (35% dv), Folate (34% dv), Magnesium (26% dv), Iron & Potassium (21% dv)

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MEN’S VIEW

The Argument When it comes to fighting and disagreeing with men, women frequently make a critical mistake which ends up causing them to feel hurt and lonely. When I see a female client for relationship advice, I frequently encounter this scenario. During a routine conversation, there is a disagreement between the woman and her husband/boyfriend.

It starts out in a logical manner – with two competently speaking adults simply talking about a problem or disagreement. Then at some point in the discussion, the woman gets her feelings hurt and responds in an emotional manner. All of a sudden, the entire dynamic of the conversation has changed and the man feels he has been betrayed.

When a man feels he’s been betrayed While the discussion was logical and factual, it had the similar feel of a business meeting where everyone has the main goal of finding the answer to the problem. No one would dare interject their feelings into such a discussion for fear they would be viewed as weak and childish. In the business world, accomplishing the task is the primary goal, not making everyone feel good.

This is how a man views a discussion that is logical and factual. He believes that if her idea is so good then she should be able to prove it. “She wants to prove her point so I’ll prove mine.

May the best man win,” is how he thinks, but has no idea that she only wants to be heard and feel he understands – or is at least that he is trying to understand.

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Women CAN’T Win A woman in pain makes him feel powerless When women interject their feelings into a discussion that has become competitive, it makes men feel as though they are being blamed for being logical; which causes them to react in anger. Men say to themselves, “She asks me to prove my point and when I do she gets her feelings hurt!” He has been blindsided by the one thing that makes him feel powerless – a woman in pain.

The man feels tricked by a woman initially acting strong only to pull the feelings card out when she starts to lose the argument; so now he feels entitled to punish her. This is really how most men think in an all-too-common scenario like this one.

If you are a woman, a practical rule when discussing a topic is that if you want to debate, prove or compete with your boyfriend/husband, then stay in that role throughout the discussion. If you want to be understood or nurtured, then right from the start and all the way through the conversation, relate to him by sharing how you feel about the subject.

Don’t switch from logical to soft and vulnerable Don’t switch to becoming a soft, feeling and vulnerable woman after you have presented yourself logically. All that will do is encourage him not to discuss things with you in the future. He’ll be afraid of you dropping the feelings bomb.

Most of the time I would suggest that you start off softly by speaking to him about how you feel concerning the issue so he can recognize your feelings. This will signal to him that you are not trying to be competitive.

On the occasions that you do need to prove your point, hold your ground regardless of how you feel. Remember, it doesn’t matter as much which way you relate to him, the most important thing is to be consistent and not combine the two.

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P I N K PA G E S

These PINK pages are dedicated to my mother, Freida Hawkins who fought breast cancer for 18 years before loosing her battle. To her memory, I dedicate these pages to you! I love you mom!

“Shocked, confused, devastated, overwhelmed, filled with all types of emotion as I heard the doctor say ‘You have Breast Cancer’”! n October of 2009, I was living in Beaufort, South Carolina, my home for more than 20 years. I had even lured my parents to South Carolina from Missouri, but my father had passed away earlier that year, my mother before him. My 25-year marriage had ended. Having no children, my ties to South Carolina were changing, and I found myself wanting to go home, home to family, home to Missouri. That longing grew from a nagging thought into an urgency that I could not explain; it would be several weeks before I would begin to understand the true source of that instinctive yearning.

My life in South Carolina was full–fast paced and overflowing with work and friends, and yet I could not escape the longing to go home. My plan: I would leave South Carolina and move to Missouri. The move would not be easy.

I had choreographed the move down to the smallest details: movers, storage, banking, insurance, rentals.

It was Friday, December 18, 2009.

I had one last appointment; for my annual mammogram. I would start my 15-hour drive immediately after that—the car was packed. From the time I turned 40, I had been diligent about that test. My mother had died of breast cancer

I

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so I was especially conscientious.

Somehow in 2009, I had overlooked the appointment, but with the impending move, I wanted all loose ends tied up even at that late hour. I knew from past experience that the mammogram would be routine – quick and simple, and I could be on my way as planned. I had no idea that it would be the farthest thing from routine; instead, it would change my life forever.

After the mammogram, my doctor examined my breasts and then explained that he wanted another test; he had seen something unusual but felt nothing when he examined me. He was certain everything was fine, but a second test would be prudent.

He would schedule the second mammogram for the following Monday.

I mumbled something about

Camille Garvin—My friend of 25 years and one of my greatest supporters to this day!

the car being packed and my plan to relocate to Missouri. He strongly suggested that I postpone the trip until after the second mammogram. I left the office and called family and friends: “A slight delay…” I explained. “Nothing to worry about…just a precaution…I’ll leave right after the test on Monday….”

A cloud of “what ifs” hung over the longest weekend of my life.

On Monday morning, my friend Anne Gallant went with me to the appointment. After the test, the nurse asked me not to dress right away—the doctor would like to see me. My heart pounded; I was frightened; something was wrong. It was in that moment that I knew. Every sound was magnified, every moment was interminable, every possibility loomed in front of me. Eons later, the doctor appeared; he explained that my mammogram looked very suspicious and that I would need a biopsy. I again stuttered through my plan, my trip, my packed car. He interrupted, “Normally I would not say this until after the biopsy, but it is my opinion that you have breast cancer.”

The tears began to flow—the “what ifs” were becoming my reality. I remember stumbling out of the treatment room and seeing Anne, “The doctor thinks I have breast cancer.” I had actually said the words aloud.

— at least. I had decisions to make, life to live. And I cried. I cried for what I knew and what I didn’t know; I cried for my mother, for an unpredictable future, for my body, for decisions I didn’t want to make . . . . Then, I dried my tears and

Anne to take me to her doctor? If I had not, however, I would never have met Virginia Herrmann who would be my link to some of the best doctors in Missouri. Dr. Herrmann had originally practiced at Siteman Cancer Center in Missouri for years. Dr. Herrmann not only practiced in Missouri, but she served as the Director of the Breast Surgical Program at Washington University School of Medicine/Barnes Jewish Hospital.

Me and my friend Anne Gallant sharing a moment (margarita!) together.

Anne took control. She took me to her gynecologist, who confirmed the diagnosis and referred me to a breast oncologic surgeon, Virginia Herrmann.

Dr. Herrmann confirmed the diagnosis and scheduled a biopsy. It was still Monday, December 21, 2009. Anne never left my side, took notes at every appointment—she was a gift from God. By December 23, the biopsy was complete and the diagnosis confirmed—I HAD BREAST CANCER! I was receiving so much information—too much to process, to sort; my mind would only flash backward, back to my mother’s fight with breast cancer and her losing battle.

I could not think forward. My mind and body were on overload. So many decisions! What type of surgery? What kind of reconstruction? Do I go to Missouri or do I stay in South Carolina?

All of the questions, why—and why now?

The one thing I knew for sure, or thought I knew, after all the meetings was that this process would take a year

made the decision that would get me through the next year. I decided to quit feeling sorry for myself and take charge. I would not let this breast cancer change my life any more than absolutely necessary.

I stayed in South Carolina through the holidays, to digest the information and to plan. Early in 2010, I moved to Missouri. Once I got to Missouri, my family never left my side. My sister stayed with me through all five of my surgeries, recoveries and gave me unconditional love and support. I am so blessed. I had a mastectomy January 19, 2010, and then several reconstructive surgeries.

When I look back on the events of that day, I realize that I could not have orchestrated those events. I could not have caused the events nor could I have timed the events that eventually led to my recovery. Why the urgency to go home? Why then? Why a mammogram moments before I was scheduled to leave? For 20 years I had seen the same gynecologist. Why did I allow

Dr Virginia Herrmann, M.D.

I believe things happen for a reason. I hope I am able to give back by supporting other women and their families. Through the Pink Pages, we will provide information to help women manage their breast cancer and their lives, to become informed, not only about this devastating disease, but also about the various treatment options now available to women. I know now that this disease does not adhere to a timeline—one year, two years, five years; instead, it is a constant. Breast cancer is much more than physical scars—its tentacles reach into our hearts, into our very essence.

But know if you or someone you know has breast cancer, you are not in this alone.

We’re in it together, and together we will fight to end this disease.

Thanks you for reading my story Karen Hawkins, The New You–Inside & Out Publisher and Founder

P I N K PA G E S

Tissue Expander Breast Reconstruction T he tissue expander is the most common technique used to reconstruct the breast following mastectomy for breast cancer. Usually performed at the time of mastectomy— although it can be placed later—the tissue expander is inserted underneath the chest muscle. The base of the tissue expander is often supported by the addition of another material known as an acellular dermal matrix or biologic mesh which functions like an internal bra to maintain the position of the tissue expander. Over the next several months, the tissue expander is gradually inflated at the plastic surgeon’s office. Tissue expanders are typically inflated 10-25% past their target size to create enough skin for the result to look natural before a more permanent implant is eventually placed at a later date.

While every patient’s circumstances leading up to breast reconstruction are different, there are several things that a

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patient should know. First, breast reconstruction with tissue expanders usually requires 4 or more operations.

These include; (1) placing the tissue expander, (2) replacing the tissue expander with a more permanent implant that can be filled with either silicone or saline (3) reconstructing a nipple and (4) creating an areola (the pigmented circle that surrounds the areola).

The timeline for these procedures will be affected by the need for other treatments like chemotherapy and radiation and can range from six months to over one year. In addition, a surgeon may recommend going from a tissue expander to a flap procedure like a DIEP flap instead of an implant especially if radiation therapy is required.

Tissue expanders offer several

advantages including shorter and less complicated reconstructive surgeries with shorter downtime as well as the ability to reconstruct patients who are thin, of average weight or even moderately obese. In general, the best cosmetic results are achieved in patients who are thin or of average weight.

Often, if only one side is reconstructed, then balancing surgeries are performed on the other “healthy” side to create balance with the reconstructed side.

Fortunately, these balancing procedures are covered by insurance. Disadvantages of tissue expanders include the fact that they require that a patient have breast implants, which are very safe but will need to be replaced after 10 to 15 years.

Tissue expanders and breast implants are associated with more infections and do not do as well in patients that require radiation compared to reconstructions using the patient’s own tissues.

CHART OF RECONSTRUCTIVE OPTIONS TYPE OF BREAST RECONSTRUCTION

Advantages

Disadvantages

Direct -to-Implant

• Possibly a one-staged breast reconstruction

• May not be a candidate if the patient has large or ptotic breasts, smokes, will not tolerate breasts that are smaller than before, or requires radiation

Tissue Expander

• Most patients are candidates • Relatively short operation • Shorter recovery times

• May need to be replaced with a flap procedure if radiation is required • Poorer cosmetic results in obese patients • Usually requires two steps to expand the breast and then place a more permanent implant • Higher infection rates than other procedures

Pedicle TRAM

• Relatively reliable reconstruction • Usually effective with a history of radiation

• Abdominal wall weakness and bulge can result from taking the rectus abdominis muscle especially if both breasts are reconstructed • Less reliable than microvascular surgery in smokers • Can’t make as large of a breast as you can with microvascular surgery

Free TRAM

• More reliable in smokers and overweight patients (to a body mass index of about 35) • Usually effective with a history of radiation

• More technically demanding since microvascular surgery is required • Longer operative times than pedicled TRAM

DIEP

• Uses the patients own abdominal tissue with minimal long-term effects on the abdominal muscles • More rapid recovery than other flap procedures • Usually effective with a history of radiation

• More technically demanding than other microvascular or pedicled flaps since advanced microvascular surgery is required • Longer operative times than pedicled TRAM

SIEA

• Uses the patients own abdominal tissue with no long-term effects on the abdominal muscles • More rapid recovery than any other flap procedures

• More technically demanding than other microvascular or pedicled flaps since advanced microvascular surgery is required • Longer operative times than pedicled TRAM • Highly variable as to whether this operation is doable for an individual due to variations in the anatomy from patient to the next

Latissimus dorsi myocutaneous flap (with Implant)

• Extremely reliable • Good cosmetic results • Can be performed in obese patients • Usually effective with a history of radiation

• Back scar is less cosmetically appealing than a scar on the lower abdomen or inner thigh • Usually an implant or tissue expander are added to provide additional volume

TUG

• Well concealed scar • May be an option when other reconstructions are not • Can be performed in moderately obese patients

• More technically demanding than other microvascular or pedicled flaps since advanced microvascular surgery is required • Longer operative times than pedicled TRAM • Can only be used to reconstruct breasts with small to moderate volumes

Dr. Terence M. Myckatyn, MD, FACS, FRCSC Associate Professor, Plastic and Reconstructive Surgery West County Plastic Surgeons of Washington University Division of Plastic and Reconstructive Surgery Washington University School of Medicine

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PINK PAGES RESOURCE GUIDE Cancer MICA

Diet, Nutrition & Cancer Prevention

The cancer MICA allows the user to create tables showing cancer incidence by year, age, sex, race, cancer site, stage, grade, and geographic area down to county (with some restrictions to protect confidentiality; see below). This MICA provides the user with valuable cancer incidence data. It is intended to be used by the general public, as well as researchers, local public health agencies, and others.

American Social Health Association

CDC - Cancer Prevention & Control

National HPV & Cervical Cancer Prevention Resource Center

Division of Cancer Prevention & Control conducts, supports and promotes efforts to prevent cancer and to increase early detection of cancer.

American Cancer Society Provides facts, risk factors and prevention of cancers.

Information on volunteer opportunities and research funding.

American Institute for Cancer Research (AICR)

Avon Breast Cancer Crusade Funding access to care and finding a cure for Breast Cancer Breast & Cervical Cancer: Find out about the free breast and cervical cancer screening services available through the Missouri’s Show Me Healthy Women program. Guidelines for eligibility, services provided and the list of providers in Missouri is included. Excluding all cancers of the skin, breast cancer is the most common cancer among women in Missouri and accounts for nearly one-third of all cancers diagnosed in women. According to the Surveillance, Epidemiology and End Results (SEER) program, an average of 3,951 cases of breast cancer per year were diagnosed among Missouri women between 1996 and 2000. The American Cancer Society estimate of new breast cancer cases for Missouri women in 2004 are 4,680. The American Cancer Society 2004 estimate of breast cancer deaths for Missouri women is 870.

CDC: The National Breast & Cervical Cancer Early Detection Program: At-A-Glance The NBCCCEDP provides funding for breast & cervical cancer screening services to low income and underinsured women.

NCBBEDP operates in all 50 states, District of Columbia, 6 U.S. territories and 12 American Indian/Alaska Native organizations.

Intercultural Cancer Council The Intercultural Cancer Council (ICC) promotes policies, programs, partnerships, and research to eliminate the unequal burden of cancer among racial and ethnic minorities and medically underserved populations in the United States and its associated territories.

Kansas City Cancer Information Project The Breast Cancer Foundation of the Ozarks

BRFSS Data

The KcCancer.info website is a joint production of The Kansas City Cancer Coalition and The Kansas City Cancer Information Project. This resources is unique, designed for Kansas City area cancer patients and their families, where content is managed by representatives from every sector within the Kansas City cancer community.

This is the Behavioral Risk Factor Survey where you can produce tables based on cancer and other disease specific data.

Living Beyond Breast Cancer

Provides local resources and support for individuals and their families in the local area who are and have been affected by breast cancer and are concerned with women's health issues.

Cancer Inquiry Investigates, through a team effort, concerns initiated by the public about perceived high rates of cancer in a community or neighborhood. Informs public that cancer is more common than most people realize; contrary to public perception, cancer is not usually caused by pollution or other environmental factors; and most of the causes of cancer that we know about are related to lifestyle.

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LBBC offers educational information to women affected by breast cancer. Programs include conferences, teleconferences, newsletters, Survivors' Help Line (888-753-LBBC), website (lbbc.org), young survivors' and outreach programs.

MammaCareÂŽ The only scientifically validated system for teaching physical examination of the breast.

Missouri Cancer Consortium

National Ovarian Cancer Coalition

The Missouri Cancer Consortium is a leader in cancer control in Missouri. Members are groups and individuals. They come from all walks of the cancer fight. New members are always needed and welcome. The work of cancer control and the Missouri Cancer Consortium is comprehensive.

The web site for the National Ovarian Cancer Resource Center takes you through some of the issues most commonly faced by cancer patients.

National Alliance of Breast Cancer Organizations (NABCO) NABCO provides information to medical professionals and their organizations and to patients and their families, and advocates for beneficial regulatory change and legislation.

Native American Cancer Research This is a community based, American Indian, non-profit resource.

We seek to help reduce cancer incidence and mortality in Native Americans.

R.A. Bloch Cancer Foundation, Inc R.A. Bloch Cancer Foundation is dedicated to help all cancer patients in the process to successfully conquer their disease.

National Breast Cancer Coalition - NBCC Susan G. Komen Breast Cancer Foundation

The National Breast Cancer Coalition Fund is a grassroots organization dedicated to ending breast cancer through the power of action and advocacy.

To eradicate breast cancer as a life-threatening disease by advancing research, education.

National Cancer Institute

WISEWOMAN

National funding for cancer research. Provides credible, current, comprehensive cancer information for public and professional use.

(Well-Integrated Screening and Evaluation for Women Across the Nation) funding expands the prevention services provided for women participating in the National Early Breast and Cervical Cancer Control Project (NBCCCEDP), known in Missouri as the Show Me Healthy Women program. WISEWOMAN is a CDC-funded program that helps underinsured, low-income women gain access to health screenings and lifestyle education that can reduce the risk of heart disease and stroke. To be eligible for WISEWOMAN services, women must be participants in the Show Me Healthy Women breast and cervical cancer control project and be 40-64 years of age.

National Cervical Cancer Coalition Enhance awareness of cervical cancer prevention, the Pap smear and proper follow-up, HPV, new technology and treatment options.

National HPV & Cervical Cancer Public Education Program You Need to Know, National HPV & Cervical Cancer Campaign.

Women's Cancer Network

National Coalition for Cancer Survivorship

Physicians dedicated to preventing, detecting and conquering cancer in women.

The only survivor-led advocacy organization working exclusively on behalf of people with all types of cancer and their families, is dedicated to assuring quality cancer care for all Americans.

Y-ME National Breast Cancer Organization: Through peer support no one faces breast cancer alone.

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PINK PAGES MID-MISSOURI RESOURCES Mid-Missouri Breast Cancer Awareness Group Breast cancer patients and survivors can gain insight and strength to better cope with their disease and life changes through interaction with others undertaking similar journeys. The Mid-Missouri Breast Cancer Awareness Group meets monthly from 6 to 7 p.m. on the second Wednesday at various locations.

The Harris Breast Center also has a longstanding commitment to being a leader in technology.

The center is ACR accredited with licensed, certified, professional and well-trained radiology staff, technologists and associates ready to attend to patient needs.

To schedule your next mammogram call 573.815.8150.

Group Liaison and Contact Information: Kathy Windmoeller 573-999-4195 573-443-0622 This support group meets in various locations. Please contact Kathy Windmoeller to confirm the location.

Mid-Missouri Ellis Fischel Cancer Center Ellis Fischel Cancer Center’s team of physician specialists and other trained professionals work together with a common goal: to provide the latest cancer treatments and improve quality of life for thousands of people each year. Named after Dr. Ellis Fischel, a physician who envisioned a statewide plan for controlling cancer, the hospital was dedicated on April 26, 1940, as the first cancer center west of the Mississippi River.

At Ellis Fischel Cancer Center we are dedicated to providing comprehensive cancer care, which means we diagnose and treat all types of cancers.

573-882-2100 One Hospital Drive, Columbia, MO 65212

Mid-Missouri Harris Breast Center Boone Hospital’s Harris Breast Center is conveniently located inside the hospital’s Outpatient Services wing.

With convenient parking and registration, the Harris Breast Center combines the ease of a freestanding center with the technology, expertise and resources of a hospital-based provider.

Choosing the Harris Breast Center gives our patients the best of both worlds.

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Mid-Missouri American Cancer Society Find Support & Treatment Learn about making treatment decisions, coping with side effects, handling financial matters, caregiving, and living well after cancer. The American Cancer Society also has programs and services to help you manage cancer treatment and recovery and find the emotional support you need. And best of all, our help is free. http://www.cancer.org/index 1-800-227-2345

Susan G. Koman: For the Cure Whether you need information, assistance, emotional support or just someone to talk to, we can help. Learn more through the links below, by calling the Komen Breast Care Helpline at 1-877 GO KOMEN (1-877-465-6636) or by contacting a local Affiliate.

9817 Clayton Road • St. Louis, MO 63124 • (314) 991-5262 SPRING EDITION 2016 thenewyoumagazine.net

Store Hours: 9:30 am to 5:30 pm Monday–Saturday

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Michael L. Burks, M.D., F.A.C.O.G.

THE EXPANSION IS COMPLETE Call Soon Before Call S oon B efore We W e Fill Fill Up Call

573-875-2538 My philosophy is to provide personalized patient-centered care by educating and empowering women to take control of their health.

1408 Bus. Loop 70 W. Columbia, MO Terraceretirement.com Professionally Managed

by Sugar Creek Realty

Central Missouri Physicians for Women 573-25 OBGYN (256-2496) 3301 Berrywood Drive, Suite 206 Columbia, Missouri 65201 Established 1991

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