Glaucoma Awareness Month
! ee Fr
Cervical Cancer Awareness Month
OKhealth&fitness December 2010/January 2011
Guthrie’s Territorial Christmas Healthy Destination
An Old-fashioned Christmas Spirit Comes to Life in Our State’s First Capital. by Brandy Morris
Diabetes Special Report Cold and Flu Season Indoor Fitness Holiday Recipes
and much more
mar•a•thon
[as adj.] – requiring exceptional endurance
It takes grit and determination to go the distance for our customers and communities. Payne County Bank is proud to be one of Oklahoma’s strongest community banks. With a tireless spirit, we’ve been the people you can count on for
Lynn Kinder, President & CEO, Payne County Bank Marathon runner Mt. Evans Ascent Half Marathon, Colorado 2007
112 years. We’re here to go the extra mile with you.
202 S. Main, Perkins, OK (405) 547-2436
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OU MEDICINE: OU Medical Center • OU Physicians • The Children’s Hospital • OU College of Medicine
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contents
December 2010 / January 2011 / Volume 1, Number 2
Features 52 Cervical cancer: A preventable disease With cervical cancer numbers growing, Oklahoma fights to keep this disease from spreading 54 Without a warning: a survivor story “My life will never be like it was before, but in so many respects, it’s better.”
Cover Photo provided by: © Shelton's Photography & Design, 118 North Broad Street, Guthrie, Oklahoma 73044, (405) 282-5750 / claus photo illustration by michael mitra
prime 9 11 13 14 15 17 19 21 22 23
Winter Conditions Glaucoma: The Sneak Thief of Sight Holiday Help for the Caregiver Making a Difference Tis the Season to be Sneezing Picture Perfect Can You Hear Me Now? Colds and Flu: A Natural Approach Spine Health What is BodyTrends?
foodies 25 27 28 30 32 34 36
Home Grown & Healthy A Toast to the Holiday Roast Supercharged Soups The Fabulous Flavors of Fall Homemade Holidays 3-2-1... Happy New YOU! Have a Holiday Heart-to-Heart
fitness 37 Keeping Your New Year's Resolutions 38 Ben Coffman Fitness Guru 41 Winter Workouts at Home
49
pg
A Territorial Christmas Come to Historic Guthrie! A Christmas celebration for the whole family to experience and enjoy.
talk 56 57 58 60 60 61
Oklahoma Fit Kids Coalition Easy on the Back Don't Suffer from Legs that Look Like Road Maps How Indoor Air Quality Impacts Health Tips for Winterizing Outdoor Plants Chiropractic: My Snuggly Pajamas In every issue
Publisher's Letter.............................................................6 Editor's Letter....................................................................6 Miss K's Korner..................................................................7 Making a Difference...................................................... 14 Ben Coffman Fitness Guru........................................ 38 Babies on Board............................................................ 42 Senior Care...................................................................... 59 Events................................................................................ 62
December 2010 / January 2011
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OKhealth&fitness publisher’s letter
December 2010/January 2011 Vol 1 - Issue 2
New This Issue
Publisher/ Editorial Director Brandy Morris (405) 614-5373 brandyokhealth@gmail.com
thank you for picking up the latest copy of
. In this issue you will find some great recipes to create great meals for your family as they gather for the holidays. The medical section features articles on key health issues and the latest technology associated with each conditions treatment. Our Healthy Destinations feature is Guthrie, Oklahoma and the Territorial Christmas. The town of Guthrie comes alive each year with the spirit of Christmas of yesContact teryear when Oklahoma was a Brandy at territory on the open prairie. brandyokhealth The whole family can step back @gmail.com in time and enjoy the sights and atmosphere of a territorial Christmas. Miss K’s Korner is a new section for our readers to take part in a question and answer section. Miss K answers reader questions who may be looking for an alternative to traditional over the counter remedies. A new feature called “Making a Difference” will spotlight a business that sees more than the bottom line and takes an interest in the health and wellness of their employees.
Associate Publisher/ Editor-in-Chief Bradley Smith (405) 614-2615 bradokhealth@gmail.com
You can find us on Facebook! Friend us and leave a comment or a suggestion for a story you would like to see. Tell us where you found a copy of our magazine on our discussion board. One final thought, it is the holiday season and a time for families and friends to get together. Please remember our troops around the world as they can not be home with their families and loved ones. God Bless, Happy Holidays and Think and Be Healthy!
[ Brandy Morris, Publisher ]
Creative Director Michael Mitra Staff Writers Lisa Lewis (405) 334-3408 lisaokhealth@gmail.com Karen Smith-Pearson smithpearson@sbcglobal.net Contributing Writers Dr. Lee Centracco, DDS Ben Coffman Mark Triplett, MSOM Ken Schaecher, DPT OCS Melissa Herron Dr. Ralph A. Latimer, OD FCOV Dr. Harvey Jenkins, MD PhD Rob Goff April Sandefer Ameyka Pittman Dr. Dominic M. Pedulla, MD FACC Dr. Dawn Hacker Contributing Photographers Brandy Morris Bradley Smith Michael Mitra Vincent Smith State of Oklahoma Travel and Recreation Department Shelton's Photography & Design Innovative Communications, Inc. Sterling Pamplin Creative Website Designer Chris Heide Stillwater Area Sales Executive Holt Legan (972) 345-6901 holtokhealth@gmail.com
Editor’s letter
Thank You!
Printing Advanced Printing and Marketing 500 East 2nd Street Edmond, Oklahoma 73034 (405) 348-6090 www.apmok.com
hello ok health & fitness readers,
I would like to thank each and everyone of you that contacted us about our first issue. I am very pleased to know that each one of you like what our magazine has to offer. The calls have been overwhelming with great comments about our editorial department and the articles that we publish. The stories are informative and bring to light what Contact we all take for granted in our Bradley at everyday ordinary lives. We bradokhealth all need to be aware of what it @gmail.com takes to convey longevity for better health and our wellness. The professionals that we have in place take extreme pride in doing their jobs and aiding in the recovery efforts of helping Oklahomans get back on track with their health. Our advertisers also want you to know that they believe in our cause for bringing to you
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OK Health and Fitness is a bi-monthly magazine published 6 times a year. Subscription rates are $22.00 for one year. For subscription inquiries please send an email to: bradokhealth@gmail.com or mail check payable to OK Health and Fitness, 7790 North 39th Road, Tryon, Oklahoma 74875-7701.
each issue a message of staying healthy. Please remember during this holiday season that there are others out there that are less fortunate than you or I, so do something special for them and let them know that they are loved and thought of. A special deed for someone will always go a long way. Happy Holidays and Think and be Healthy!
[ Bradley Smith, Editor-in-Chief ]
December 2010 / January 2011
Copyright © 2010 Oklahoma Health and Fitness Magazine LLC and OK Health and Fitness Magazine. All rights are reserved. Reproduction of Articles or Advertisements without the expressed written permission of the Publisher is prohibited. For advertising information, please contact Bradley Smith at 405.614.2615 or e-mail at bradokhealth@gmail.com. OK Health and Fitness magazine assumes no responsibility for the contents of articles or advertisements in that the views expressed therein may not necessarily reflect the views of the Publisher or any magazine employee or contributor. All Editorial submissions should be sent to brandyokhealth@gmail.com. This publication and all its contents are Copyrighted.
Miss K’s Korner
photo provided by stock.xchng
Christina, Norman
A baby’s tiny intestines make trapped air pockets difficult to move. Try these: 1. A warm bath with a gentle tummy thumb massage can move the air pocket. When it moves, the baby will have a big sigh and relax suddenly. Make sure you have a good hold on the baby! 2. Boil an onion to just translucent. Strain and let cool. Pour into baby’s bottle. This really works! Try Camomile tea too. 3. At The Health Food Center you can find a colic remedy called “Gripe Water” and a homeopathic “Colic Tablets.”
“I have family coming for the holidays that have high blood pressure problems. What are some alternatives to salt? I have tried some of the salt alternatives available and they do not have a pleasant flavor.” Janice, Edmond Himalayan salt doesn’t raise blood pressure. It’s real salt, but from a different source. Veggie-sal is salt from vegetable sources. You can find these at The Health Food Center. Also, Mrs. Dash makes seasoning combinations that are designed to compensate for a no-salt diet. One of my friends uses a variety of peppercorns and olives to satisfy her palate. Ken Hayes of Natural Solutions in Norman says that it is not the actual salt that causes the problem, but the sand and ground glass present in the grocery store salt that slices the blood vessels. The plaque “patches” raise blood pressure.
“With the change in the season comes a change with my sinuses. Late in the evening my sinuses close up and the sinus pressure can be bad at times. I have taken over the counter medications and gone to the doctor as well. They are happy to help suggest a pill to help. Sometimes it works and other times it doesn't.. Do you know of a natural remedy that could help?” Kasey, Edmond
Pollen.com is a great resource. With your zip code, they will send your email a daily report on the allergy count and which allergens are present in your area. Around 5:00pm is the time of day when the allergy concentration outside is the worst. Make sure all doors and windows are closed around that time and avoid being outside if you can. Taking a shower can help clear your sinuses. XLear nasal spray has an ingredient that keeps the mucus molecules from clumping together. An herbal tea AllergEase by King Herbs helps a lot. Zija, from Karen’s Emporium helps greatly.
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Plus: Alternative recip es for the upcoming
OKhealth&fitness October 2010
holidays
Fr ee !
Healthy D es thn&afititnoenss e h s OK alti Cervical Cancer Awareness Month
Glaucoma Awareness Month
December 2010/January
2011
Anything from pickin g your shopping at organicown pumpkins and farms to great fall scenery and bike trails. by Brandy Morris
rritorial Guthrie’s Teas Christm tion Healthy Destina
Comes to Christmas Spirit An Old-fashioned First Capital. Life in Our State’sBrandy Morris by
Diabetes Special Report Cold and Flu Season Indoor Fitness
October is breast cancer awareness month
Holiday Recipesmore and much
Join the
health Revolution! For as low as $200 For advertising rates, call 405-614-2615 or email bradokhealth@gmail.com
ue! iss st Fir
“I have a new baby. With the recent changes in the weather, my newborn is having problems with colic. Can you suggest a healthy remedy to help with this problem. Please help I need some sleep.”
Your Child Deserves the Chance to Succeed in School!
Vision Therapy Gives Your Child that Chance Undetected Vision Problems Can Include:
• Smart in everything but school • Low self-esteem, poor self image • Fatigue, frustration, stress • Temper are ups, aggressiveness • Avoidance of near work • Frequent loss of place while reading • Omits, Omit inserts, or rereads letters/words
• Poor reading comprehension • Difficulty copying from the chalkboard • Book held too close to the eyes • Inconsistent or poor sports performance • Poor handwriting • Letter and word reversals • Confuses similar looking words
Call us today to schedule a FREE CONSULTATION, with OKC’s only Optometrist that is board certiied in Pediatrics and Developmental Vision, and let us show you how Vision Therapy can change your child’s life! Dr. Ralph A. Latimer, OD, FCOVD 8800 S. Pennsylvania Avenue, Suite 100, Oklahoma City
405.605.5582
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PRIME
Glaucoma 11 / Oral Health 17 / Teen Hearing Loss 19 / Body Sculpting 23
W Winter’s Conditions You may not get burried under several feet of snow in Oklahoma this winter, but your body might feel like it. Here are some tips to keep you away from the winter woes
photo provided by stock.xchng
[ By Karen Smith-Pearson ]
ith our heaters and fireplaces in use in the wintertime, the usual humidity in the air is suddenly missing. In addition to drying our skin, the lack of moisture dries out our nasal passages, making mucus much thicker and can lead to stuffy sinuses. Breathing dry hot air strips our throat and vocal tissues of needed moisture as well. Quite often what we may think is a cold or sore/scratchy throat is really just the effects of breathing very dry air. Optimal humidity for human tissue is 36% 46%. In the wintertime our homes, vehicles and workplaces often would be closer to 5% - 25%. Static electricity is a sign of extremely dry conditions. Fortunately there are some easy steps to take to minimize this problem. Radio Shack has a little portable temperature/humidity gauge for around $15.00. Monitoring conditions can help determine what is needed to keep your tissues from drying out. Of course drinking plenty of water is a must. At home you can put a big pot of water on the stove to boil, which can put quite a bit of moisture back in the air. (You might want to set an alarm to help you remember when to turn off the burner.) Running a vaporizer is another option. Just setting out a pan of water or two can help as well. When being outside, you can cover your nose and mouth to breathe, using the moisture of your own breath for protection as a temporary measure. When in your vehicle, try to divert the heater’s hot air blast away from your face. You could take along a thermos of hot water, tea or coffee and breathe in the steam every now and then for comfort on the road. One more winter tip: Replace several light bulbs with full spectrum bulbs to minimize the winter’s depression syndrome. Our pineal gland needs all the various light rays in order to function properly. Without the full spectrum of natural sunlight, we can become depressed with the shorter daylight hours and having to stay indoors for extended periods. The simple fix is to use those full spectrum bulbs to simulate natural sunlight.
December 2010 / January 2011
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Glaucoma: D
PHOTO PROVIDED BY STOCK.XCHNG
By Dr. Ralph A. Latimer, OD, FCOV
The Sneak Thief of
Sight Early detection and treatment remains the only way to treat glaucoma, a disease that many incorrectly believe is preventable.
id you know that glaucoma is the second leading cause of blindness in the United States and yet the awareness of the disease is relatively low? Recent studies have shown that within the next ten years the number of Americans diagnosed with glaucoma will increase by more than one million. According to data from the American Optometric Association’s latest American Eye-Q® consumer survey, less than a quarter of all Americans know that glaucoma causes damage to the optic nerve. The survey also indicated that six in ten Americans incorrectly believe the disease is preventable. ¶ While the disease is
not preventable, it is treatable. Glaucoma is often referred to as the “sneak thief of sight” because it is painless and causes gradual vision loss. Since it begins by attacking peripheral vision, patients may experience permanent visual loss before they realize there is a problem. Early continued on page 12
December 2010 / January 2011
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continued from page 11
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Dr. Latimer is a Board Certified optometric physician and a Fellow of the College of Optometrists in Vision Development. He is an Adjunct Associate Professor of Clinical Optometry for the Northeastern State University Oklahoma College of Optometry and has been in private practice in Oklahoma City for 10 years. Latimer Vision Center 8800 S. Pennsylvania Avenue Oklahoma City, OK 73159 Bus: 405.684.9448 Fax: 405.684.9447 www.LatimerVisionCenter.com
PHOTO PROVIDED
detection and treatment is critical to maintain healthy vision and protect the eyes from the effects of this potentially blinding disease. Regular, comprehensive eye exams play a vital role in successful outcomes for patients. Unfortunately, the Eye-Q® survey also found that 20 percent of adults who do not wear glasses or contacts have never been to an eye doctor. Americans are also unaware of the factors that put them most at risk for developing glaucoma. Only 20 percent of those surveyed indicated knowing that race or ethnicity may increase their risk. According to the Glaucoma Research Foundation, African Americans ages 45 to 65 are 14 to 17 times more likely to go blind from glaucoma than Caucasians. Other risk factors include people who have a family history of glaucoma, are over the age of 60, or have had severe eye trauma. Some studies also suggest high amounts of nearsightedness, cardiovascular disease, and diabetes may also be risk factors for the development of glaucoma. Since vision loss suffered from glaucoma cannot be restored, the AOA recommends regular comprehensive eye exams for all individuals, and especially those with a heightened risk. A comprehensive eye exam by a doctor of optometry can not only evaluate the functional status of the eyes and visual system, it may also detect certain chronic and systemic diseases such as diabetes, hypertension and of course, glaucoma. The AOA recommends eye exams every two years for adults under age 60 and every year thereafter. Optometrists will often recommend more frequent checkups based on a patient’s overall health, risk factors, or family history. In addition to regular, comprehensive eye exams, here are a few easy tips to put into your life to help save your sight: Watch that diet: Eat green, leafy vegetables and foods rich in nutrients like beta carotene, vitamin C, and zinc to protect eyes from disease. Cut down on those bad habits: Cigarettes and alcohol or caffeine can all be harmful to the eyes. If you work in front of a computer, practice the 20/20 rule: every 20 minutes, take a 20 second break to help avoid eye strain and computer vision syndrome. Wear those shades: Both adults and children should wear sunglasses year-round with UV-A and UV-B protection. Follow your doctor’s orders: Keep in mind your eye care professional’s recommendations in terms of regular eye exams, corrective lens instructions and hygiene.
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Holiday Help for the Caregiver
Tips for communicating effectively with your family
M
story provided by family features / getty images
ixing holidays and family produces some level of tension for each of us. When you add caring for an aging parent into the mix, those levels can easily skyrocket. Paula Spencer, author, family life specialist, and senior editor for Caring.com, an online destination that supports family caregivers, says that holidays actually present a great time for families to productively discuss critical caregiving issues. And if you’re the caregiver, it’s a good time to reevaluate your parent’s or loved one’s needs and share what it has meant to be the caregiver. “If you feel you’re carrying too much of the burden, bring it up with family members,” says Spencer. “They may not realize the reality of what the care requires or how much you’re doing. In a calm, quiet moment, explain how you feel and what you see in a matterof-fact, nonconfrontational way.” Spencer, who served as a caregiver herself, offers these four tips to help your family have meaningful and productive conversations that result in healthy support and positive actions: • Use “I” statements. Avoid “you” statements that put others on the defensive, making them less likely to listen and more likely to attack. Shift the focus and put the emphasis on you: “I’m not sure I’m being understood,” or “When this happens, I feel like . . . “ • Be specific. Think about specifics that really make things easier on you rather than just telling your sister that you need help caring for Mom. Ask for help with grocery shopping, or have a cousin take Mom to doctor’s appointments. You might learn that family members are relieved to learn about specific ways to participate in the caregiving. • Focus on your loved one. Remember this is about providing the best support you can for your parent or relative. It’s not about personal preferences or old family habits. If things get off-track, ask, “How is this helping Dad?” • Ask questions to gain understanding. Don’t assume you know what your brother’s comment meant. Ask questions, and you might find out something surprising that sheds a whole new light on the situation. Taking the time to lay out these communication ground rules with your family will help you navigate this stressful time with less tension and more positive interactions. Being a caregiver is a generous, loving, and difficult thing to do, and with today’s resources you don’t have to go it alone. “I experienced just about everything that’s on the Caring.com site: dealing with their illnesses, moving Dad, organizing advance directives, handling end-of-life-planning, finding hospice, coping with death -- and stress,” says Spencer. “Sites like Caring.com provide articles, resources, expert tips, and a community of caregivers who understand your challenges. Using these rich resources can help you with the many aspects of caregiving that arise all year round.”
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Making a Difference
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(Above)Glennyce Davis, winner of the last weight loss contest at Payne County Bank. (Left) Lynn Kinder, Bank President and CEO of PCB.
n today’s business world, presidents and CEO’s are looking at their profit margins and tightening their belt, many times the employee and their needs are overlooked. One of the ways businesses can save money is by reducing the amount of claims sent through their employee insurance plans. Insurance premiums are at an all-time high as many Americans deal with conditions related to obesity and poor health. One Oklahoma company has found a way to reduce their insurance claims and improve the health of its employees. Payne County Bank in Perkins, Oklahoma has served Oklahomans for more than 112 years. Under the management of former bank president and owner, Galen C. Holsinger, the process of transferring ownership of the bank into a Employee Stock Ownership Plan began. Today the bank is fully owned by the employees of Payne County Bank, the only bank of its kind presently in Oklahoma. In 1999 with the passing of Mr. Holsinger, the new President and CEO Lynn Kinder began a personal quest to get himself in shape. In August of 1999, he began walking, and then running a couple of miles 4 to 5 times a week. By spring the following year, he had lost 40 pounds. Kinder has taken part in several marathons, he has run in the Boston Marathon twice and the OKC Memorial Marathon 6 times. On Nov. 7 he ran in the ING New York Marathon and finished with a time of 3 hours 41 minutes and
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This is the only place that I have ever worked where they cared about the employees health" 37 seconds in the 26.2 mile marathon. Kinder’s personal success has led him to institute a fitness program to promote nutrition and weight loss. The bank began having contests among the employees to lose the most weight. The first contest promoted activity including walking and exercise. “The latest contest just finished this summer and was patterned after the TV program, “The Biggest Loser,”’said Kinder. The prize at stake, $750 to the winner and $375 to second place. In this contest there were teams involved, the team that lost the most weight during the month was safe from elimination and gained two hours of compensation time, the individual winner also won $25. There was no voting to reduce the players, the numbers were the judge. Each month, the employee who lost the least amount was out of the competition for the top prize, but still had an opportunity at second place as long as they stayed with the program. The winner of the competition was Glennyce Davis. She has lost four dress sizes and
December 2010 / January 2011
has a new wardrobe to show for it. Besides the wardrobe Davis has improved her over all health and eliminated medications she has had to take everyday. “Its been great, I feel good, I can bend over and tie my shoes without panting,” Davis said. “I have had to take cholesterol medication for the last ten years and I don’t have to take it anymore and I don’t have problems with acid reflux anymore either.” Kinder has seen results with the program. Over a two year period the insurance claims are down. Kinder estimates the bank has saved close to $20,000 per year in insurance fees paid by the bank. The employees lost a total of 127 pounds during the last contest that ran from Nov. 2009 to May 2010. The employees have started another contest to keep them on track through the holiday season. “This is the only place that I have ever worked where they (the employer) cared about the employees health and promoted something like this,” Davis said. The employees at Payne County Bank are a close knit family. Each person helps one another try to reach their goals set during each contest whether it is working out together or talking to one another when an individual is having a rough time. The management and employees at Payne County Bank are doing their part to “make a difference.”
PHOTOs PROVIDED
[ By Brandy Morris ]
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Tis the season to be sneezing, fa la la la la
la la… U aach hooo! [ By Mark Triplett M.S.O.M. ]
nfortunately as cold weather and the holidays approach, so does the cold and flu season! Constantly going from warm areas to the outside cold, to public areas filled with other folks doing the same, our bodies are consistently being attacked by those pesky cold and flu bugs. One minute we feel fine, then there’s that scratchy sensation in our throat along with that constant sinus drainage that forces us to cram our pockets with tissues. Before we know it, we’re sick! Can Acupuncture and Oriental medicine help prevent us from becoming ill, or help us recover from a respiratory condition more quickly? Treating colds and flu has a long history in Chinese medicine and acupuncture. The year is approximately 220 A.D. and Dr. Zhang Ji is working furiously in a country being
ravaged by a flu epidemic. Many die, including many of Dr. Zhang’s family. The death toll is estimated to be in the millions. Dr. Zhang’s expertise and knowledge of individual herbs allows him to concoct herbal formulas to treat the sick people he attends. As an astute physician and scientist, he documents thoroughly the symptoms he sees, along with the specific herbs he uses and their results, good and bad. This intimate firsthand experience with what may be one of the worst death rates from a flu epidemic in the history of our civilized world becomes the impetus for the creation of one of the most prominent instructional books on herbal strategies ever written. This collection, known as the “Shang Han Lun” or “treatise on cold induced disorders” is still one of the most important texts in Chinese herbal strategies ever written. This volume is still as continued on page 16
29.5% of Oklahoma children are overweight or obese, according to the Childhood Obesity Action Network.
BECOME PART OF THE SOLUTION • Join the Oklahoma Fit Kids Coalition • Become an advocate in your own community • Be a healthy and active role model For more information and ways to get involved: Visit our website,www.fitkidsok.org Find us on : Oklahoma Fit Kids Coalition Follow us on : @OKFitKids
The Oklahoma Fit Kids Coalition is a statewide Initiative coordinated by the Oklahoma Institute for Child Advocacy.
This collection of cold remedies is one of the most important texts on Chinese herbal strategies ever written. continued from page 15
useful and important today as a tool that teaches us how to diagnose and treat a wide variety of sickness beyond the common cold and other respiratory disorders. Almost everyone knows that when we get an infection, antibiotics can be very successful in treating it. But what if we’re dealing with a virus? Did you know that many herbs and herbal formulas have antiviral as well as antibiotic properties? This means that if you have been diagnosed with a virus, you absolutely may benefit from taking a properly prescribed herbal formula. Incidentally it has been documented that bacteria do not “mutate” as easily to herbs with antibiotic properties as they can with antibiotic pharmaceutical medicine. What about preventing colds & flu? Can acupuncture be helpful? There are three maxims that can help keep us healthier during the cold and flu season. 1. Exercise moderately – walking, even 20 minutes a day helps circulate the lymph in our bodies which in turn keeps our immune system more active. 2. Eat well and drink enough water. Every system in your body requires water in some form in order work more efficiently. 3. Get enough rest and reduce stress. It is in this area that acupuncture may be the most helpful. Stress affects our immune system. It affects the way our immune system works and when we are under constant stress our immune system’s ability to fight infection is greatly diminished. Acupuncture has been shown to have many positive affects with regard to how our body reacts to stress, chemically and physiologically, and has been shown in studies to increase the body’s ability to produce white blood cells, an important part of our defense against disease. Additionally many people who use acupuncture regularly report that it helps them sleep better. Acupuncture and Oriental medicine is an excellent complimentary modality. It can be used in conjunction with other treatment options to increase the overall effectiveness of treatment, and its historical efficacy has shown that it has a proven track record as a prominent style of treatment on its own.
PHOTO PROVIDED
The Oklahoma Fit Kids Coalition creates awareness about the impact of childhood obesity on our families, communities, and our state.
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Picture Perfect
Modern Technology Allows Patients to See New Smile Prior to Cosmetic Dentistry Procedures [ By Lee R. Centracco, D.D.S. ] Before
PHOTO PROVIDED
After
I
t’s surprising just how many people are uncomfortable with the shape, configuration or color of their teeth, hiding their smile due to embarrassment or self-consciousness. However, cosmetic dentistry not only offers a wide range of solutions for the thousands of patients who suffer from unsightly spacing, discoloration, chipped, crooked or damaged teeth, but also can give a patient the opportunity to see what a new smile will look like before cosmetic dentistry ever begins. It’s called Dental Video Imaging. Utilizing the Dental Video Imager, technology is taking the mystery out of cosmetic dentistry. Now through the use of a computer, and the artistry of dental aesthetics, there is no guesswork when it comes to knowing how a patient’s new smile will look once cosmetic dentistry has been used. An oversized photograph of the patient’s smile is scanned into The Dental Video Imager. Two copies of the photograph are projected side by side on the
video screen. The photo on the right is then altered onscreen, manipulating the picture and modifying the shape, color or length of teeth, filling in spaces or contouring gum lines to create the finished look of the patient’s new smile – in essence, creating a before and after look for the patient’s viewing. The patient’s height, weight and facial structure as well as the shape of the mouth must be considered in the process so that changes accommodate the face and body. And, a video of other before and after procedures may also be made available to patients to demonstrate corrective procedures for a wide array of cosmetic conditions. The beauty of this technology is that it not only takes the guesswork out of how the patient’s finished smile will look, but it allows for a continuous dialog between the dentist and patient to ensure that the patient is an active participant in creating the finished product. While cosmetic dentistry can provide individuals with an improved look and more confidence in their smile, it does not take the place of regular, oral hygiene. Healthy teeth and gums are the first priority. Beyond preventive care such as brushing, flossing and regular checkups, cosmetic dentistry actually improves the look, and in many cases, the strength of teeth. You can have the smile you’ve always wanted and see what it will look like before it happens with the Dental Video Imager.
December 2010 / January 2011
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Signs of hearing loss n your teen • Loss of hearing sensitivity, first to high-pitched (highfrequency) sounds, then eventually to lower pitches. • Difficulty hearing conversations, especially in a group setting or in a noisy environment. • Temporary or permanent ringing, buzzing or fluttering in one or both ears. • Often asks people to repeat themselves. • Needs to set the TV or radio volume louder than other people. • A sense of fullness in the ears. • Voices and other noises sound muffled and/or distorted.
photo and content provided by family features
Sound waves travel through the ear canal to the inner ear, where tiny hair cells convert the sound into nerve impulses that travel to hearing centers in the brain. Excessive noise can damage those cells and cause permanent hearing loss.
Top five misconceptions about hearing loss
Can You Hear Me Now? I
f you’re the parent of a teen or tween, chances are you’ve wondered, half-jokingly, if your child hears anything you say. The reality is that there are over 6.5 million American children ages 12 to 19 living with some form of hearing loss — and much of it is preventable. Noise induced hearing loss Every day, we experience sound in our environment — from television and radio, to household appliances and dreaded rushhour traffic. Normally, we hear these sounds
at safe levels that do not affect our hearing. However, when we are exposed to harmful noise, sounds that are too loud or loud sounds that last a long time, sensitive structures in our inner ear can be damaged, resulting in noise induced hearing loss (NIHL). Noise induced hearing loss can be caused by a onetime exposure to an intense “impulse” sound, such as an explosion, or by continuous exposure to loud sounds over an extended period of time, such as a too-loud MP3 player. Accord ing to the National Institute of Health (NIH), long-term exposure to 80 to continued on page 20
1. Hearing loss is only for the elderly: Only 35 percent of people with hearing loss are older than age 64. There are over 6.5 million American children ages 12 to 19 living with some form of hearing loss. 2. If my child or I had hearing loss, my family doctor would have told me: Only 14 percent of physicians routinely screen for hearing loss during a physical. 3. Your hearing loss cannot be helped: With modern advances in technology, nearly 95 percent of people with a sensorineural hearing loss — a type of hearing loss in which the root cause lies in the inner ear — can be helped with hearing aids. 4. Hearing aids are large, clunky and obvious: Many modern hearing aids are nearly invisible to the naked eye and smaller than a quarter. 5. Hearing loss isn’t serious enough to treat: Hearing loss can create social and emotional barriers for the individuals living with it, or the families of those it affects. Research shows that when left untreated, hearing loss can lead to reduced earning power, disruptions in family life and can cause a wide range of other psychological problems.
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85 decibels, or any more than 15 minutes exposure to 100 decibels, can lead to hearing loss. Music players like iPods can top 100 decibels when turned all the way up. In fact, according to a survey conducted by Hear the World, a global initiative by leading hearing system manufacturer Phonak, exposure to high noise levels was found to not only result in gradual hearing loss, but also stress, aggression or insomnia in 73 percent of those surveyed.
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MP3 players and your teen A study released in the Journal of the American Medical Association found that 1 in 5 U.S. teens suffer from some form of hearing loss. Among other culprits named, from nutrition to environmental toxins, the use of the “earbud” style of headphones while listening to high decibel music was found to be one reason for the increase. “It is no surprise that teens and young adults today are listening to music longer and potentially louder than years past,” said Dr. Craig Kasper, Chief Audiology Officer of Audio Help Hearing Centers and Hear the World spokesperson. “Ongoing exposure to loud sounds daily, through earphones for example, can have a direct impact on your hearing early in life and not just as you age.” How loud is too loud? If an earbud headphone sounds loud to people nearby, it’s too loud. If you suspect your child might have hearing loss, contact your local audiologist for a complete hearing screening. For more inform ation on hearing loss and how loud is too loud, as well as an online hearing test, visit www.hear-the-world.com. Reducing the risk The good news is that noise induced hearing loss is 100 percent preventable. “The impact of noise on hearing is often underestimated because the damage may take place gradually. As a result, many people do little to prevent the process of hearing loss that takes place throughout their lives due to the noise pollution around them,” said Dr. Kasper. To protect hearing, Dr. Kasper recommends these tips for teens and tweens: 1. Be mindful of your hearing. Think about the level of noise you’re exposed to as well as the duration of time you’re in that noise. 2. When attending concerts or loud events, wear hearing protection. Most of us would never think to sunbathe without some form of SPF protection. Using either over-the-counter earplugs or custom-molded hearing protection is like SPF for your ears. 3. When listening to your iPod or other MP3 player, invest in a sound-isolating earphone, such as the Audéo PFE by Phonak (see sidebar). This will reduce the amount of environmental sounds and allow you to turn the volume down.
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3 Easy Steps to Creating
prime
A Natural Choice
Over-the-counter products that could help you Oscillococcinum: Homeopathic. Works well to knock out viruses when you first feel symptoms. Oreganol: Fights bacteria and viruses and helps the immune system. Three Sinus Formula: An Ayurvedic remedy that helps clear stuffy nose. XLear Nasal Spray: Has xylitol, which keeps mucus molecules from clumping together. Very helpful. Not habit-forming. Elderberry Juice: Greatly helps the immune system. Vitamin C with Bi-Flavanoids: Works better than plain Vitamin C. Beta-Carotene (must be from food sources): Safe if from food sources, and recently discovered in large doses eliminates viruses quickly. The Wellness Formula: Great for prevention and helps faster recovery. Echinacea: Natural source of mannose and helps the immune system.
Colds and Flu:
Umcka: Helps cold and flu recovery. Several formulas.
A Natural Approach
T
PHOTO BY STERLING PAMPLIN
[ Karen Smith-Pearson ]
he only cure for the common cold or virus is simply to not catch it in the first place. If your immune system is in tiptop shape, you may be able to avoid those viral visitors. However, if you’re like most of us, you’ll be reaching for the tissues and something to relieve your discomfort. One thing to keep in mind: When the wind blows from the south, many of us will experience similar symptoms due to allergies. Cedar and juniper irritants are prevalent from October through March in this area. If your symptoms persist, you might try something for allergies. Of course you already know to drink more fluids and wash your hands frequently. You may not know that we also contract airborne viruses through our eyes. Closing your eyes for a few moments if someone sneezes or coughs near you could help. Also quickly turn
and move away to avoid breathing in that airspace. Covering your mouth and nose when you are exposed to cold outside air can protect your lungs, throat and nasal tissues. Both onion soup and chicken soup have natural healing properties that seem to help the respiratory and immune systems. For quick onion soup, just cut up an onion and boil it in beef broth with sea salt & pepper to taste. For really a delicious chicken soup, boil a whole chicken for 2 hours or more with onion, celery, carrots, half a teaspoon of thyme, sea salt & pepper to taste. Remove and debone the chicken then return desired amount of chicken to the soup. Optional: add noodles and cook until tender. Pharmacies are full of cold and flu formulas. However, natural products can be even more helpful than the usual over-the counter drugs. Your favorite health food store will likely have a great many natural remedies to try.
Sinus Remedy: New this year. Capsules contains the herb butterbur. Really helps breathing. Sinus Rescue: Nasal spray with colloidal silver, which kills bacteria and viruses. Airborne: Tablet makes a fizzy drink or soft chew form. Formulated by a school teacher for prevention and faster recovery. Zicam: Homeopathic nasal gel. Most effective at the first sign of symptoms. Waiora’s Natural Cellular Defense:* Oral drops contain Zeolite, which are volcanic molecules shaped like a honeycomb. Naturally draws out chemicals, toxins, metals, viruses and bacteria without stressing the immune system. Waiora’s AgeriGold:* Oral drops contain organic Agaricus Blazei Mushroom and Sasa Bamboo Leaf. This a highpowered anti-bacterial and anti-fungal. Chava Chocolate:* NEW by Waiora. Each piece of 70% dark chocolate contains 6 drops of Zeolite and infusions of chocolate and almond extracts. ORAC value of 37,208 for an unprecedented antioxidant explosion. *Waiora’s NCD, AgeriGold and Chava are available from Karen’s EMPORIUM. See ad.
December 2010 / January 2011
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prime
Spine Health [ Ken Schaecher DPT OCS ]
T
he phrase ‘healthy spine’ can mean many different things to different people. The spine includes the neck, upper back, and the low back including part of the pelvis. Spinal dysfunction can be a constant source of pain and disability and is a leading medical cost issue. There are ways to help prevent spinal problems and ways to better understand what the problems are so that the consumer can be empowered and be less likely to let the problems become debilitating. Posture plays a key role in spinal health. Proper posture includes:
Sitting at a desk all day can cause more spinal problems than working in a manual labor job. Proper equipment and positioning are important for both a desk job and a manual labor job. Proper equipment needed for the desk job include an adjustable chair, correct desk and computer height, an adjustable keyboard platform, and a versatile or somewhat open work station to allow movement of the chair. Movement of the chair allows the person to move without forcing them to twist the back or neck to complete tasks away from the computer. Chairs and keyboard platforms are adjustable to allow for proper positioning while at the computer or at the desk. Investing in a good chair can help prevent excessive medical costs for spinal problems that can arise. The laborer needs proper equipment as well. For the laborer, using carts and machines to move heavy items will help prevent back injuries. Also, using proper lifting techniques and getting help when needed are very important for spine health. Usually, a lifting injury is the result of years of improper back positioning, not just one occasion. With winter and holidays approaching, it is important to use proper spinal mechanics when lifting boxes (decorations) and when scooping snow or ice off your driveway. You should always try to lift with your legs and keep a strong straight line in your spine. While scooping, it is also important to use your legs (in a lunge position) and not bend over at the back. Move your feet to turn with boxes or shovels to prevent 22
twisting. One of the most harmful positions for your discs in your spine is a bent and twisted position. This puts a lot of pressure on the disc and can cause a tear. If the disc tears, then it can become herniated and can pinch a nerve that would cause burning, numbness or tingling. If the disc problem is from the low back, the legs can have nerve pain and if the disc problem is in the neck, the arms can have the nerve pain. The upper back can refer symptoms around the rib cage and into the chest area. If you do get spine pain, here are some things to remember: Burning, numbness and tingling in the arms or legs is a sign of nerve involvement and you should seek medical help (not an emergency). Pain that limits mobility right away (can’t straighten up after bending) is a warning sign for a possible herniated disc.
December 2010 / January 2011
Local back or neck pain are not uncommon and can be treated with active rest like walking, ice and good posture if they only last a few days. If symptoms persist more than a few days, see your physician and ask about physical therapy. Remember to stay active and flexible. Stretching leg muscles and neck muscles can help take pressure off the spine and the discs. Proper posture will help by keeping the spinal joints and discs in a neutral position and decrease the risk of spinal injuries. To learn more, please visit our website at www.ptcentral.org or the American Physical Therapy Association at www.apta.org or the American Association of Orthopaedic Manual Physical Therapists at www.aaompt.org . Happy Holidays and Happy New Year from Physical Therapy Central.
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• Keeping up as tall as you can at all times. • Keeping a small inward curve in your lower back. • Keeping your shoulders back in a comfortable position (not rolled forward). • Keeping your chin back and your ear above your shoulder (not letting it drift forward).
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What is BodyTrends?
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ou may not have heard of BodyTrends, The ElectroSpa. But, I am sure that you have seen our ‘work’. For most Oklahomans, it may have been the nationBy Dr. Harvey ally-televised Miss USA Jenkins, MD pageant this year where we may have made our first impression. Preceding one of the segments, host Joan Rivers remarked to her daughter Melissa, how much she ‘liked’ Miss Oklahoma USA’s and Miss Kansas USA’s “toned body, tight skin and great Abs”. In the audience, we would have missed that moment had it not been for the text messages that immediately flood my phone. All of the texts were essentially the same: “Joan Rivers was just talking about your ‘girls.’” It amazed us that out of 52 women from across the country, the host had coincidentally related the only two who were clients of BodyTrends, The ElectroSpa of Oklahoma City, the Center for Non-Surgical Body & Facial Re-Design. In the months since Morgan Woolard’s (Miss Oklahoma USA) triumph as 1st Runner-up at Miss USA, several other BodyTrends clients have won state titles or placed in the Top 5 of national pageants. One client of BodyTrends Salon, Lacey Russ Cordell is the New Miss America Outstanding Teen, the teen version of Miss America.
BodyTrends is Body & Facial Re-Design without Surgery Despite the success we have had with our clients in the pageant world, our primary mission is to help people who may not be 20-years old with high metabolism and great ‘genetics’ and close to being perfect. Our mission is to enhance and facilitate changes in the faces and physiques of regular women and men, battling the very normal problems that people have with regard to appearance (weight, loose skin, stretchmarks, cellulite, brown red spots, excess hair) people who despite not being in any competition, want to look their best and feel good about the way they look. BodyTrends employs the latest in non-surgical technology to automate, simplify, and accelerate the process of weight loss, inch loss, fat reduction, skin tightening, muscle toning and muscle lifting, obviating the need for the the gym or the cosmetic surgeon. Come visit BodyTrends at either of our two Oklahoma City locations or our newest Location in Tulsa. Visit us on-line at www. bodytrendspa.com and on Facebook and Twitter (@bodysculptorokc). Our goal is not only to make you not only look like a winner, but to make you feel like one too. Dr. Harvey Jenkins is a Harvard-trained Orthopedist & Spine specialist, practicing in South Oklahoma City. He is a Wellness Blogger and is also Owner and Medical Director of BodyTrends, the ElectroSpa in OKC and Tulsa. For more info or questions contact Dr Jenkins at info@bodytrendspa.com
Accent XL Accent is the FDA cleared radio-frequency based laser-like device that can produce fat-melting and can result in tightening of loose skin on the face or body which is analogous to liposuction, tummy tuck or face lift. PIXEL PIXEL Laser skin resurfacing is a procedure similar to what the chemical peel does whereby skin is restored to rejuvenated and youthful – appearing skin. The skin may be tightened, thickened, less oily, with improved evenness in complexion and tone. The HCG Diet & Weight Loss Medication The HCG Diet is a medically-supervised rapid weight loss program offered at BodyTrends, a weight loss of up to 40 lbs in about 40 days. Weight loss medications such as Adipex/Phentermine, Bontril can also be used. GentleLase Laser Hair Removal GentleLase Laser Hair is one of BodyTrends’ most popular services. Unlike hair removal by electrolysis, laser hair removal is quick and does not leave a scar. Botox & Juvederm/Radiesse Fillers Botox is a substance which when injected in to specific facial muscles relaxes wrinkles and makes the face appear more youthful. Fillers are bio-compatible substances which when injected can enhance the way the face appears. Estheticians, Massage Therapy, Hair Salon & Leigh Thompson Photography Studio At BodyTrends, we call this our ‘Finishing School’. Our estheticians, facialists, make-up artists, massage therapist, sugaring specialist, eyelash extensionists, hairstylist will spoil and beautify. Our acclaimed photographer, Leigh Thompson, will immortalize your look on film as he has done for past Miss Americas and Miss Oklahomas.
December 2010 / January 2011
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foodies
Supercharged Soups 28 / Flavors of Fall 30 / Homemade Holidays 32
Home Grown& Healthy Studies have shown that shiitake mushrooms may help in preventing increasing high blood pressure [ By Brandy Morris ]
PHOTO BY BRADLEY SMITH
F
Lost Creek Mushroom Farm co-owner Doug Williams poses with one of his shiitake mushroom logs that are available at the farm.
or those who search for the means for a healthier lifestyle, one of the keys is looking for healthier foods. Foods that have a high nutrition value, are healthy for the body and immune system and low in fat are the key. The shiitake mushroom is one such food item. Most people buy the mushroom at a local grocery store and pay a high prices for the quality mushroom, you no longer have to do so. In the small town of Perkins, Oklahoma is the Lost Creek Mushroom Farm, where owners Sandra and Doug Williams have found success in growing shiitake mushrooms on logs. Their business has been so successful that they have traveled the world as far as Ghana, West Africa, offering their services to the Farmer-to-Farmer program through the Opportunities Industrialization Centers International organization. One of the problems they helped to try to solve was an issue with contaminants in the sawdust bags used to grow oyster mushrooms. Another was to investigate the possibilities of growing shiitake log mushrooms in Ghana. continued on page 26
December 2010 / January 2011
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(Top) Lost Creek Mushroom Farm coowner Doug Williams shows all of the mushrooms growing on logs in his farm. (Left) The mushrooms can grow on the logs every two months for the whole year.
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continued from page 25
The challenge was to find a native wood that would grow shiitakes and resist termites. When the Williams started their business in 1993, they had a bunch of logs, without a market. Then a friend of theirs suggested selling the logs instead. Now the Williams sell log kits to those who wish to grow their own. Log-grown shiitakes are high quality and have a better flavor and texture than the commercial shiitakes found in grocery stores. Shiitakes take on the flavor of what they are prepared with, whether it is garlic and wine or herbs and spices, they are a companion to many foods. “Shiitake log mushrooms can be grown year-round and in your home. They need indirect light and fruiting will begin at temperatures between 68 and 80 degrees. Mushrooms will grow every two months all year long. The logs have to be completely soaked from the inside out, to start the growing process. We soak the log in cold water to shock the mushrooms into growing,” Sandra Williams said. There are many health benefits of shiitake mushrooms. A Swedish study found that shiitake mushrooms contain the compound eritadenine, which lowers blood cholesterol levels. Studies have shown that shiitake mushrooms may help in preventing increasing high blood pressure. Shiitake mushrooms contain a compound called lentinan. Lentinan is known for stimulating the immune system and reducing and slowing the growth and sometimes supporting the regression of gastric cancer tumors. There are many benefits not listed here. If you are interested in growing your own shiitake mushrooms, contact Sandra and Doug Williams at www.shiitakemushroomlog.com. A portion of all sales will be donated to the Mushrooms in Ghana Project. Supplies are limited, so order by Dec. 21 and get your logs before Christmas. It could be a fun and learning experience for kids and cooks of all ages.
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foodies
A Toast to the
W
Holiday Roast
hen it comes to holiday entertaining, there is nothing more elegant - or easy - than serving a beautiful roast. The elegance factor we can all understand, but easy? It’s true. There is no need to be intimidated by a roast ever again. Tender roasts are always cooked uncovered using dry heat methods, which results in producing the flavorful, deep brown crusty exterior. It’s also important to allow the roast to rest before carving to ensure that the juices in the center have time to redistribute for maximum flavor and tenderness. Roast Buyer’s Guide Use this rule of thumb to determine how much meat you need to purchase per serving: • Boneless Roast: 1/2 pound, uncooked • Bone-In Roast: 1 pound, uncooked • Standing Rib Roast, also known as a Prime Rib Roast: allow 2 servings per rib
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For a free “Great Gathering Guide and Cookbook” filled with delicious recipes from Omaha Steaks, call 1-800-228-9055, or visit www.OmahaSteaks.com.
Blue Cheese and Cabernet Sauvignon Demi Glace Serves 4 to 6 1/2 teaspoon olive oil 2 tablespoons shallots, finely chopped 1 teaspoon garlic, finely chopped 1/2 cup Cabernet Sauvignon 1 cup Demi Glace* 2 ounces Maytag Blue Cheese, crumbled 1. In a sauce pan heat olive oil. Sauté shallots and garlic until transparent. 2. Add Cabernet Sauvignon to pan and reduce by half. 3. Add Demi Glace to pan and slowly bring to a boil. 4. Stir in blue cheese. Serve with Beef Roast or Steak. *Demi Glace can be made from scratch or purchased from a specialty food store such as Omaha Steaks.
December 2010 / January 2011
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foodies
A
s the weather turns cooler, soup is a delicious and healthful way to warm up. From homemade to prepared varieties, nourishing soups also can satisfy your hunger by making you feel full longer. Wendy Bazilian, DrPH, MA, RD, author of “The SuperFoodsRx Diet,” recommends choosing soups packed with flavorful “SuperFoods” like beans, lean chicken or turkey, broccoli, spinach, tomatoes - and especially spices and herbs. “Using spices and herbs does more than just add flavor to your favorite soups without added calories or sodium. They are also concentrated sources of natural antioxidants, with levels comparable to fruits and vegetables, including many of the SuperFoods,” says Dr. Bazilian. “With just a dash, pinch or sprinkle of spices and herbs, you can turn your favorite soup into a flavorful ‘super soup.’” Whether you’re cooking up a batch of a hearty, homemade soup on the weekend or just looking to add healthful twists to prepared soups, spices and herbs are a betterfor-you swap for traditional soup toppings such as croutons, cheese or sour cream - adding flavor without extra salt, sugar or fat. • Give canned chicken soup an Asian flair. Stir 1/2 teaspoon ground ginger and 1/4 teaspoon garlic powder into 2 cups soup. Sprinkle with sliced green onions, if desired. • Turn tomato or potato soup from dull to delicious. Stir 1/2 teaspoon curry powder into 2 cups soup. • Top off your broccoli or tomato soup with a spicy crunch. Heat 1/2 teaspoon olive oil in small nonstick skillet on medium heat. Add 1/4 cup walnuts or pecans, and 1/8 teaspoon each ground cumin, oregano leaves and chili powder; cook and stir 3 to 4 minutes or until nuts are fragrant and lightly browned. • Add a dollop of color and flavor with spiced yogurt. Stir favorite spices and herbs into low-fat plain yogurt, about 1 tablespoon for each serving of soup. Try turmeric for lentil or split pea soup, oregano for black bean soup and ground cinnamon or ginger for butternut squash or pumpkin soup. • Popcorn makes a fun garnish for soup. Try sprinkling hot popcorn with spices such as curry powder, paprika or ground red pepper.
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Supercharged Soups
Roasted Cauliflower and Mushroom Soup Prep Time: 15 minutes Cook Time: 35 minutes Makes 8 (1-cup) servings 6 2 1 2 1 1 2 4 1/4
December 2010 / January 2011
cups cauliflower florets (2-inch pieces) Portobello mushrooms, cut into 1-inch pieces large red bell pepper, cut into 1-inch pieces tablespoons plus 2 teaspoons olive oil, divided tablespoon McCormick Thyme Leaves teaspoon McCormick Ground Cumin cups chopped onions cups reduced sodium vegetable broth teaspoon McCormick Ground Black Pepper
1. Toss cauliflower, mushrooms and bell pepper with 2 tablespoons oil. Sprinkle with thyme and cumin. Toss until evenly coated. Spread in single layer on baking sheet. Roast in preheated 450°F oven 15 to 20 minutes or until cauliflower is golden brown, stirring occasionally. 2. Meanwhile, heat remaining 2 teaspoons oil in large saucepan on medium-high heat. Add onions; cook and stir 5 minutes or until softened. Add vegetable mixture, broth and pepper. Bring to boil. Reduce heat to low; simmer 10 minutes or until cauliflower is tender, stirring occasionally. 3. Ladle into soup bowls to serve. Nutrition Information per Serving: 105 Calories, Fat 5g, Protein 3g, Carbohydrates 12g, Sodium 304mg, Fiber 3g Find more flavorful and healthful soup recipes, as well as tips for pairing spices and herbs with canned or prepared soups, at www.spicesforhealth.com.
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Flavorful and Satisfying
foodies
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SUPER SOUP Flavor-Ups • Give canned chicken soup an Asian flair. Stir 1/2 teaspoon ground ginger and 1/4 teaspoon garlic powder into 2 cups soup. Sprinkle with sliced green onions, if desired. • Turn tomato or potato soup from dull to delicious. Stir 1/2 teaspoon curry powder into 2 cups soup. • Top off your broccoli or tomato soup with a spicy crunch. Heat 1/2 teaspoon olive oil in small nonstick skillet on medium heat. Add 1/4 cup walnuts or pecans, and 1/8 teaspoon each ground cumin, oregano leaves and chili powder; cook and stir 3 to 4 minutes or until nuts are fragrant and lightly browned. • Add a dollop of color and flavor with spiced yogurt. Stir favorite spices and herbs into low-fat plain yogurt, about 1 tablespoon for each serving of soup. Try turmeric for lentil or split pea soup, oregano for black bean soup and ground cinnamon or ginger for butternut squash or pumpkin soup. • Popcorn makes a fun garnish for soup. Try sprinkling hot popcorn with spices such as curry powder, paprika or ground red pepper.
Chicken Pot Pie Soup Prep Time: 15 minutes Cook Time: 25 minutes Makes 8 (1-cup) servings 1 1/2 1 1/2 1 4
teaspoons McCormick Rosemary Leaves, crushed teaspoons McCormick Thyme Leaves teaspoon McCormick Garlic Powder teaspoons butter, divided
Savory Turkey Sausage and Lentil Soup Prep Time: 15 minutes Cook Time: 25 minutes Makes 8 (1-cup) servings 1 2 1 4 2 1 1/2 1 1/4 4
1 1 1/2 4 1 1 1/2 1 8 1
tablespoon olive oil cups chopped onions cup diced celery ounces turkey kielbasa, chopped (about 3/4 cup) teaspoons McCormick Thyme Leaves teaspoons McCormick Garlic Powder teaspoon McCormick Paprika teaspoon McCormick Crushed Red Pepper cups reduced sodium chicken broth
package (8 ounces) mushrooms, sliced cup sliced carrots cup flour cups reduced sodium chicken broth pound boneless skinless chicken thighs, cut into 1-inch pieces cups frozen pearl onions cup frozen peas thin bread slices teaspoon oil
1 can (14 1/2 ounces) no salt added diced tomatoes, drained 1 cup red or brown lentils, picked over and rinsed 1 package (5 ounces) baby spinach leaves 1. Heat oil in large saucepan on medium heat. Add onions and celery; cook and stir 3 minutes. Add kielbasa; cook and stir 3 minutes longer or until kielbasa is lightly browned and vegetables are softened. Stir in thyme, garlic powder, paprika and red pepper; cook and stir 2 minutes or until fragrant. 2. Stir in broth, tomatoes and lentils. Bring to boil. Reduce heat to low; cover and simmer 15 minutes or until lentils are tender. 3. Stir in spinach. Simmer until wilted. Ladle into soup bowls to serve. Nutrition Information per Serving: 172 Calories, Fat 4g, Protein 11g, Carbohydrates 23g, Cholesterol 9mg, Sodium 468mg, Fiber 6g
1. Mix rosemary, thyme and garlic powder in small bowl. Reserve 1/2 teaspoon. Heat 1 teaspoon butter in large saucepan on medium heat. Add mushrooms, carrots and remaining seasoning mixture; cook and stir 3 minutes. Remove from saucepan. Set aside. 2. Melt remaining 3 teaspoons butter in saucepan on medium heat, stirring to release browned bits from bottom of skillet. Sprinkle with flour; cook and stir 3 to 4 minutes or until flour is lightly browned. 3. Gradually stir in broth until well blended. Bring to boil. Reduce heat to low; simmer 10 minutes or until slightly thickened, stirring occasionally. Add vegetable mixture, chicken, pearl onions and peas; simmer 8 minutes or until chicken is cooked through, stirring occasionally. 4. Meanwhile, cut bread into rounds with 3-inch cookie cutter. Place on baking sheet. Brush bread with oil and sprinkle with reserved seasoning mixture. Bake in preheated 350°F oven 10 minutes or until toasted. To serve soup, ladle into soup bowls and top each with 1 crouton. Nutrition Information per Serving: 211 Calories, Fat 7g, Protein 16g, Carbohydrates 21g, Cholesterol 42mg, Sodium 469mg, Fiber 2g
December 2010 / January 2011
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The Fabulous Flavors of
Fall
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all brings a whole new set of flavors to the table, and that’s reason enough to celebrate with friends. Award-winning celebrity chef and cookbook author Michael Chiarello has created some delicious seasonal dishes that make the most of autumn’s bounty and make it easy to entertain. “If you want to create beautiful food for your friends and family, the most important thing you can do is start your recipes with the best possible ingredients,” says Chiarello. “Progresso makes it easy to fill your pantry with the very finest ingredients.” Using Progresso 100% natural broth and panko bread crumbs, Chiarello has created dishes with exceptional flavor and paired them with the award-winning wines of the Cavit Collection. 30
December 2010 / January 2011
Turkey Scallopini and Squash Ravioli with Cranberry Brown Butter Makes 8 servings Prep Time: 10 minutes Start to Finish: 30 minutes 8 portions boneless turkey breast (4 ounces each) 1/4 cup extra virgin olive oil 1/4 cup all-purpose flour 2 eggs, beaten 2 cups Progresso plain panko crispy bread crumbs 1 stick (8 tablespoons) unsalted butter 1 package (18 ounces) frozen squash ravioli 1/4 cup finely chopped fresh sage or 2 teaspoons dried sage 1 1/2 cups fresh cranberries 3 tablespoons dark molasses 1/4 cup balsamic vinegar 1 cup Progresso chicken broth or reduced-sodium chicken broth Salt and pepper 1. Bring 4 quarts lightly salted water to a boil in a large pot. Between two sheets of plastic wrap, pound turkey breast pieces to an even 1/4-inch thickness with a meat mallet. If you don’t have a meat mallet, the back of a frying pan will work fine. You can do this a day ahead and leave them stored in the plastic wrap, folded over on each other. You can also ask a good butcher to cut and pound the turkey for you. 2. Heat olive oil in a large sauté pan over mediumhigh heat. Lightly coat turkey pieces with flour, and pat off excess; dip in beaten eggs and then dredge in bread crumbs. When oil is hot and bubbling, add turkey pieces. Do not crowd the pan. Let brown about 1 minute, then turn to cook the second side, another 30 seconds. The turkey will cook very quickly and will dry out if overcooked. When done, remove to a baking sheet or platter and keep warm. Do not wash sauté pan! 3. To make the sauce, add butter to sauté pan and place over medium-high heat. At the same time, drop ravioli into the boiling water. When butter begins to turn light brown, add fresh sage. Stir for a few seconds; then add cranberries, and sauté until skins begin to burst. Add molasses, balsamic vinegar and broth, scraping bottom of the pan to pick up all the flavor of the turkey. Simmer until cranberries are soft and the sauce coats the back of a spoon, about 2 minutes. Season to taste with salt and pepper. Be sure to taste sauce for seasoning before you pour it over the turkey. 4. Test ravioli for doneness in about 3 minutes — pinch edges of dough; it should be tender. Drain. Divide ravioli among hot plates and layer a piece of turkey over the ravioli. Spoon sauce over them. Tip: The sauce must be put together very quickly, so have all the ingredients premeasured and ready at the side of the stove. Enjoy with Cavit Riesling or Pinot Noir.
Find more seasonal recipes at www.progressofoods.com and www.cavitcollection.com.
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foodies
foodies
content and photos provided by family features
Roasted Butternut Squash Soup Makes 4 servings Prep Time: 30 minutes Start to Finish: 60 minutes Roasted Winter Squash 2 tablespoons butter 2 cups diced (3/4-inch) raw winter squash (butternut, hubbard, acorn) Salt and pepper Soup 2 tablespoons extra virgin olive oil 1/2 cup diced onion 1/4 cup diced celery 1/4 cup diced carrot 1 cinnamon stick Sea salt and freshly ground pepper
Mama Chiarello’s Stuffed Eggplant Makes 4 servings Prep Time: 30 minutes Start to Finish: 1 hour 20 minutes 1 large eggplant 3 tablespoons extra virgin olive oil 1/2 teaspoon grey sea salt 1/4 teaspoon black pepper 1/2 pound ground beef 1 onion, diced small (about 1 cup) 1 red bell pepper, diced small (about 1 cup) 3 cloves garlic, finely chopped 1/2 cup chopped fresh parsley 1/2 cup chopped fresh basil leaves 1 1/4 cups grated pecorino Romano cheese 1/2 cup Progresso plain panko crispy bread crumbs 1 whole egg 2 chopped tomatoes 1. Heat oven to 350°F. 2. Cut eggplant in half and scoop out center, leaving enough meat inside the skin so that it holds its shape when baked. Chop eggplant that has been
1 carton (32 ounces) Progresso chicken broth (4 cups) 1/2 teaspoon ground toasted coriander, if desired 1 1/2 cups Roasted Winter Squash (above) 1/2 cup half-and-half, if desired 2 tablespoons toasted pumpkin seeds 1/2 cup Progresso plain panko crispy bread crumbs, toasted light brown in sauté pan over medium heat To make roasted winter squash: 1. Heat oven to 375°F. Heat butter over medium-high heat in an ovenproof sauté pan; add diced squash, salt and pepper. When squash begins to brown, place pan in oven. 2. Roast for 15 minutes or until medium-brown on all sides. Remove from oven and let cool slightly. 3. Pureé in food processor, or mash with potato masher or ricer. Measure 1 1/2 cups squash; reserve. To make soup: 1. Heat olive oil in large saucepan over medium heat until hot. Add onion, celery, carrot and cinnamon stick; sauté until soft but not brown, about 10 minutes. Season with salt and pepper. Add broth and coriander; bring to a boil. Simmer for several minutes. Stir in reserved squash until smooth; simmer gently to let flavors meld, about 10 minutes. Discard cinnamon stick. 2. Pureé soup using an immersion blender or in a blender until smooth. (The soup can be made ahead to this point, cooled, covered, and refrigerated for several days or frozen for about 1 month. It will thicken as it cools and may need thinning with broth or water when reheating.) 3. Return soup to pan and reheat gently. Add half-and-half. Adjust seasoning with salt and pepper. Top each serving with pumpkin seeds and toasted bread crumbs. Tip: Depending on how rich you want it, or how cold it is outside, you can use cream, yogurt or mascarpone instead of half-and-half. Enjoy with Cavit Chardonnay. scooped out of the inside; place in saucepan, cover with water and boil until very soft, 10 to 12 minutes. 3. Meanwhile, in medium sauté pan, heat 1 tablespoon olive oil over medium heat. Salt and pepper the beef. Add seasoned ground beef to pan, and sauté until all of its liquid is evaporated and beef begins to brown slightly. Let cool briefly, and chop cooked beef so that there are no large chunks of meat. In another medium sauté pan over medium heat, add remaining 2 tablespoons olive oil, and sauté the onion, pepper and garlic together in oil. 4. In bowl, mix together cooked eggplant, vegetables, beef, herbs, 1 cup cheese, 1/4 cup bread crumbs and egg. Fill scooped-out eggplant halves with this mixture, dividing it evenly between the two halves. 5. Top with chopped tomatoes, remaining 1/4 cup cheese, remaining 1/4 cup bread crumbs, and season with salt and pepper. Place on an oiled oven tray or baking dish, and bake for 50 minutes. Let cool briefly; slice widthwise and serve. Enjoy with Cavit Pinot Noir, Merlot or Cabernet Sauvignon.
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foodies
Homemade Holidays Pumpkin Treats to Bake and Share
t’s time once again to start baking some holiday cheer to share with friends and neighbors. These recipes make plenty of sweet treats to go around — and they’re so good you just may want to keep some for yourself. Make the holidays special by giving something fresh, homevmade and from the heart. For more recipes you can bake and share, visit VeryBestBaking.com.
Pumpkin Cranberry Bread Prep: 10 minutes Baking: 1 hour Makes two, 9 x 5-inch loaves 3 cups all-purpose flour 1 tablespoon plus 2 teaspoons pumpkin pie spice 2 teaspoons baking soda 1 1/2 teaspoons salt 3 cups granulated sugar 1 can (15 ounces) Libby’s 100% Pure Pumpkin
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December 2010 / January 2011
4 1 1/2 1
large eggs cup vegetable oil cup orange juice or water cup sweetened dried, fresh or frozen cranberries
PREHEAT oven to 350°F. Grease and flour two 9 x 5-inch loaf pans. COMBINE flour, pumpkin pie spice, baking soda and salt in large bowl. Combine sugar, pumpkin, eggs, oil and juice in large mixer bowl; beat until just blended. Add pumpkin mixture to flour mixture; stir just until moistened. Fold in cranberries. Spoon batter into prepared loaf pans. BAKE for 60 to 65 minutes or until wooden pick inserted in center comes out clean. Cool in pans on wire racks for 10 minutes; remove to wire racks to cool completely. For three 8 x 4-inch loaf pans: Prepare as above. Bake for 55 to 60 minutes. For five or six 5 x 3-inch mini loaf pans: Prepare as above. Bake for 50 to 55 minutes.
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foodies
Pumpkin Carrot Swirl Bars Prep: 20 minutes Baking: 25 minutes Makes 4 dozen
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Mini Pumpkin Muffin Mix Prep: 15 minutes Makes 1 3 4 1 1/2 1 1 1 1 1
cups all-purpose flour teaspoons baking powder teaspoons salt cup granulated sugar teaspoon ground cinnamon teaspoon ground nutmeg cup raisins, sweetened dried cranberries, or chopped nuts (optional) can (15 ounces) Libby’s 100% Pure Pumpkin
COMBINE all ingredients, except pumpkin, in large bowl. Pour into 1-quart resealable plastic bag; seal. Wrap muffin mix and can of pumpkin in fabric; tie with ribbon or twine. 1: Pour muffin mix into large bowl. Cut in 1/2 cup vegetable shortening with pastry blender until mixture is fine. 2: Add 1 cup Libby’s 100% Pure Pumpkin, 1 cup milk and 2 large eggs; mix until just moistened. 3: Spoon into greased or paper-lined mini-muffin pans, filling 2/3 full. 4: Bake in preheated 400°F oven for 15 minutes; remove to wire racks. Sprinkle with powdered sugar, if desired. Makes about 5 dozen mini muffins.
wants you. Oklahoma Health and Fitness Magazine, L.L.C. is looking to interview several sales professionals to fill available positions in magazine ad sales for the Norman, Moore, Oklahoma City, Edmond, Guthrie and Stillwater Markets. Job will require you to maintain an area that you would be hired for — To cold call and be able to bring advertisers on board with the newest and most exciting magazine to come to Oklahoma in a long while. Great incentive package. For those that are interested please send your resume to Bradley Smith at bradokhealth@gmail.com No phone calls please.
2 2 1/4 2 1 1 1/3 1/2 2 2 1 1
cups all-purpose flour teaspoons pumpkin pie spice teaspoons baking powder teaspoon baking soda cup granulated sugar cup butter or margarine, softened cup firmly packed brown sugar large eggs large egg whites can (15 ounces) Libby’s 100% Pure Pumpkin cup finely shredded carrot Cream Cheese Topping
PREHEAT oven to 350°F. Grease 15 x 10-inch jelly-roll pan. COMBINE flour, pumpkin pie spice, baking powder and baking soda in small bowl. Beat granulated sugar, butter and brown sugar in large mixer bowl until crumbly. Add eggs, egg whites, pumpkin and carrot; beat until well blended. Add flour mixture; mix well. Spread into prepared pan. Drop teaspoonfuls of Cream Cheese Topping over batter; swirl mixture with spoon. BAKE for 25 to 30 minutes or until wooden pick inserted in center comes out clean. Cool completely in pan on wire rack. Store in covered container in refrigerator. For Cream Cheese Topping: COMBINE 4 ounces softened light cream cheese (Neufchâtel), 1/4 cup granulated sugar and 1 tablespoon milk in small mixer bowl until thoroughly blended. Pumpkin Season Is Here! Mother Nature has made a fresh crop of pumpkins this year, so you can enjoy plenty of pumpkin this season in your favorite traditional recipes.
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foodies
Original Ranch Spinach Dip
3-2-1... Happy New YOU! Successfully set and achieve your weight loss goals
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A
s the pumpkin pie, holiday cock tail and sugar cookie memories begin to fade, we’re reminded that the time has come to set or “re-set” our goals. Popular New Year’s resolutions — to lose weight and/or stay fit — resurface with a bang year after year. You’ve probably heard people say, “Those who lose weight eventually gain it back.” Don’t give up hope! Many people who successfully maintained a substantial weight loss
December 2010 / January 2011
for more than a year have done it on their own. Registered dietitian Tara Gidus, also known as the Diet Diva, knows it can be a struggle to set goals and stick to them. “Prime weight loss season is upon us, and the need for realistic, achievable and tasty ways to make healthy lifestyle changes is as important as ever,” said Gidus. “An exercise and healthy eating focus, along with a positive attitude and the right tools, can lead to a happier and healthier you — a new you.”
foodies
content and photos provided by family features
Help yourself to successfully achieve your weight loss resolution with Gidus’ tips. n Think of You. Take “me” time to rest, relax, shop or exercise for stress relief. Stress hormones have been tied to weight gain. n Break It Down. Have an ultimate goal, and then break it into mini goals that are easily achievable. This makes the road to success seem easier and allows you to celebrate along the way. n Flavor It. Calorie moderation doesn’t have to mean boring. Use Hidden Valley Original Ranch Salad Dressing & Seasoning Mix to add a punch of flavor without compromising calories. It’s especially great to use in dips and other game day snacks. n Keep Track. People who keep track of what they eat can lose up to twice as much weight as people who don’t. Jotting down how much you ate and how you were feeling can also help you connect food to energy and mood. n Get Your Zzz. Snooze your way to weight loss. Getting enough sleep is critical to keep the hormones that control your appetite in check. n Flex Your Muscles. The more muscle mass you have the more calories you burn while you are sleeping. Stay fit by doing strength training twice a week. n Don’t Multitask. Turn off distractions like the TV and computer while eating or you could lose track of how much has gone in. Tune in to your body’s hunger and fullness cues to know when to eat and when to stop. For great eating ideas using Hidden Valley products, check out these recipes, or go to www.hiddenvalley.com.
Original Ranch Spinach Dip Prep Time: 5 to 10 minutes Chill Time: At least 30 minutes Makes 12 (1/4-cup) servings 1/2 packet Hidden Valley Original Ranch Dips Mix (0.5 ounce) 1 cup plain non-fat Greek yogurt 1 cup light sour cream 1 box (10 ounces) frozen chopped spinach, thawed and well-drained 1/3 cup chopped walnuts* 1. Combine Ranch Dips Mix, yogurt, sour cream, spinach, and walnuts. 2. Chill 30 minutes or until just before serving. 3. Serve with whole wheat crackers and raw vegetables. *Pecans or water chestnuts can be used in place of walnuts. Cheesy Ranch Popcorn Prep Time: 5 minutes Cook Time: 3 1/2 minutes Makes 6 (2-cup) servings 1 bag (3 ounces) reduced fat, low sodium butter flavored micro wave popcorn 1/4 pack (0.25 ounce) Hidden Valley Original Ranch Salad Dressing and Seasoning Mix 3 sprays from olive oil mister 3 tablespoon grated Parmesan cheese 1. Pop popcorn according to package directions. Immediately open the bag and pour the popcorn into a large serving bowl. 2. Spray the popcorn with three sprays from the olive oil mister, toss with Ranch Salad Dressing and Seasoning Mix and then toss with the Parmesan cheese. Serve immediately.
Baked Chicken Tenders Prep Time: 20 minutes Chill Time: 6 to 24 hours Cook Time: 16 to 18 minutes Makes 8 (3-ounce) servings 1 packet (1.1 ounces) Hidden Valley Original Ranch Salad Dressing and Seasoning Mix, divided 2 cups non-fat Greek yogurt 1 1/2 cups low-fat buttermilk 1 package (20 ounces) fresh 99% fat free chicken tenders 1 cup whole wheat bread crumbs 1/3 cup sliced almonds 1 teaspoon garlic powder 1/4 teaspoon pepper Olive oil cooking spray 1. Combine 1/2 packet Ranch Dressing and Seasoning Mix with yogurt; refrigerate. 2. Combine remaining Ranch Dressing and Seasoning Mix with buttermilk; refrigerate. 3. Rinse chicken and thoroughly pat dry on paper towels. 4. Combine chicken and buttermilk mixture together in a food storage zipper bag. 5. Refrigerate 6 to 24 hours. 6. Heat oven to 425°F. 7. In a food processor, combine breadcrumbs, almonds, garlic powder and pepper. 8. Coat chicken in breadcrumb mixture. 9. Set a wire rack on baking sheet and coat with cooking spray. 10. Lay chicken pieces on wire rack and spray with more cooking spray. 11. Bake 16 to 18 minutes until no longer pink (internal temp at least 170°F). 12. Use yogurt mixture as a dipping sauce.
Weight Loss Profile
People who have successfully achieved long-term weight loss tend to have common characteristics: • Eat breakfast every day • Monitor their weight weekly • Watch less TV (i.e. less than 10 hours/week) • Daily exercise (i.e. 30 to 60 minutes/day)
Introducing Hidden Valley Salad Kits Just add lettuce! The makers of Hidden Valley introduce Salad Kits — four prepackaged kits containing tasty ingredients sure to liven up everyday salads. To learn more about new Hidden Valley products, visit www.hiddenvalley.com.
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foodies
Have a Holiday
Heart-to-Heart Look at your family’s past to prevent type 2 diabetes in your future
T
he holidays are known as a time for family gatherings, catching up with relatives, and sometimes even the occasional family conflict. Like drama at the holiday dinner table, in many ways your health - for better or for worse - is influenced by your family. This year, why not start a conversation that benefits everyone? Gather your family health history. Why it’s important Family history of disease is an important part of understanding your risk for developing a number of serious diseases, including type 2 diabetes. Diabetes is a serious disease that, if left untreated, can lead to serious health problems including blindness, loss of limb, kidney failure, heart disease, and early death. In fact, most people with type 2 diabetes have a family member - such as a mother, father, brother, or sister - with the disease. The National Diabetes Education Program (NDEP) encourages all families to gather their family health history this holiday season and help prevent or delay type 2 diabetes in future generations. By knowing your family health history, sharing it with your health care team, 36
and taking important steps such as maintaining a healthy weight or losing a small amount of weight if you are overweight, making healthy food choices, and being physically active, you can prevent or delay type 2 diabetes (as well as other serious diseases) and help ensure that you will be enjoying holiday family gatherings for years to come. Four questions you should ask The answers to these key questions could help you prevent type 2 diabetes in your future. 1. Does anyone in the family have type 2 diabetes? Who has type 2 diabetes? 2. Has anyone in the family been told they might get diabetes? 3. Has anyone in the family been told they need to lower their weight or increase their physical activity to prevent type 2 diabetes? 4. Did your mother get diabetes when she was pregnant? This is also known as gestational diabetes (GDM). If the answer to any of these is yes, or you have a mother, father, brother, or sister with type 2 diabetes, you may be at an increased risk for developing type 2 diabetes. Talk to your doctor and visit www.YourDiabetesInfo. org to learn more about managing your risk and preventing or delaying type 2 diabetes.
December 2010 / January 2011
Cumin Pork and Sweet Potatoes w/ Spiced Butter Serves 4 2 8-ounce sweet potatoes, pierced in several areas with fork 1/2 teaspoon ground cumin Paprika to taste 4 4-ounce boneless pork cutlets, trimmed of fat topping 2 tablespoons reduced-fat margarine 2 tablespoons packed dark brown sugar 1/2 teaspoon grated orange zest 1/4 teaspoon vanilla, butter, and nut flavoring 1/8 teaspoon ground nutmeg 4 small oranges, quartered 1. Cook potatoes in microwave on HIGH setting for 10 to 11 minutes or until fork tender. Meanwhile, place a large nonstick skillet over medium-high heat until hot. Sprinkle cumin and paprika evenly over pork chops and season lightly with salt and pepper if desired. Cook pork chops 4 minutes on each side or until barely pink in center. 2. In small bowl, stir together topping ingreÂdients until well blended. 3. Cut potatoes in half lengthwise, fluff with a fork, and spoon equal amounts topping mixture on each half. Serve with quartered oranges alongside. Nutritional Information: Calories 335, Calories from Fat 90, Total Fat 10.0 g, Saturated Fat 3.4 g, Trans Fat 0.0 g, Cholesterol 60 mg, Sodium 125 mg, Total Carbohydrate 37 g, Dietary Fiber 5 g, Sugars 22 g, Protein 24 g
story provided by family features / family: getty images / food photo courtesy of Burwell and Burwell Photography
Type 2 Diabetes: The Food Choice Losing weight by making healthy food choices is one way to help reduce the risk of developing type 2 diabetes. Serve your family a quick and healthy dish like this as you gather around the holiday dinner table.
fitness
OKhealth&fitness Ben Coffman: Guru 38 / PR Fitness Equipment 41
•Be Realistic and Aim for
Something Attainable Making a resolution that you know or even suspect you won’t be able to keep is an automatic setup for failure. Also, expecting changes to come overnight is unreasonable. For fitness novices, this means not expecting to be able to run a few miles or a 25k marathon right off the bat and not expecting to lose 30 pounds in one month. It’s OK to dream big but entirely unreasonable to expect drastic changes overnight. If your resolution does involve a bigger health or weight loss goal, mark monthly milestones and start out small, like taking a brisk walk around the block every night after dinner or bicycling to and from school or work instead of using a car.
Keeping
Your New Year’s Resolutions
I
PHOTO ILLUSTRATIONS BY MICHAEL MITRA
[ By Lisa Lewis ]
t comes as no surprise that health-related objectives such as losing weight, getting more fit and healthy, and quitting unhealthy habits top the list of the most popular new year’s resolutions - and the transition into 2011 is sure to be no different. But new year’s resolutions are notorious for often being soon forgotten or falling to the wayside as the year wears on. Here are a few tips for those who are determined to stick to their new year‘s resolutions and see them through this time around:
•Find a Resolution Buddy
This could be a spouse, a best friend, or even a support group of like-minded strangers (like a spinning or aerobics class, gardening group or hiking club). Being held accountable to someone other than yourself for that trip to the gym or walk around the lake ups the likelihood of success. Plus, it’s easier to stay motivated and be held accountable for sticking with a fitness or nutritional regimen when not going the road alone.
sites listing the best iPhone applications for tracking health and fitness (such as MyNetDiary, LoseIt! or FitReach) . Or, for those like myself who are i-challenged, myriad resources to track progress and tips can be found on Web sites like usa. gov, fitness.gov, the USDA’s MyPyramid.gov and WebMD. com. Being able to see exactly what accomplishments and progress have been made makes a resolution more tangible and attainable.
K TIC
ET
•Reward Yourself for Reach-
ing Resolution Milestones This doesn’t mean going out for a double chocolate hot fudge brownie sundae after losing 5 pounds, going on a shopping spree after saving some money, or lighting up a cigar to celebrate smoking cessation. Think more along the lines of treating yourself to a new outfit for losing a size or two or a trip to the movie theater for completing so many minutes of exercise (just make sure to pass on the extra butter and sweet snacks!)
•Don’t Let a Stumble
Deter Your Progress Slip-ups (such as indulging in an unhealthy snack or skipping an exercise session) are bound to happen, but persevering by getting back on track with healthy eating or exercise as soon as possible ensures a greater chance of success on the quest to a new, healthier you for the new year.
•Keep Track of Goals
and Achievements Want to track your exercise or eating habits? Odds are there’s an app for that. A quick Google or Bing search online can turn up a ton of
December 2010 / January 2011
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Ben Coffman The desire to beat your last 5K run time is a challenge many want to accomplish.
The Guru's
Top Weight Loss Predictions
For 2011
Can you believe 2010 is almost over? As I look ahead to 2011 I see some emerging trends that will be picking up steam and some that are going to be dying off.
2
Long distance running Long distance running will continue becoming less popular for weight loss purposes: there are millions of American’s who are torturing themselves by running long distances in
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population will shift to a vegetarian eating plan for at least one day of the week
hopes of losing their muffin tops and reducing the size of their thighs. More people are going to realize that this isn’t a very effective way of losing body fat.
3
Running races will continue to boom This might sound contradictory to the one above, but the allure and challenge that running a marathon, or a 10K brings is very powerful. The desire to beat your last 5K run is a challenge many want to accomplish. Running races provide a start and end and give instant feedback about how well you did.
December 2010 / January 2011
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Vegetarian lifestyle This will be the nutrition trend of the year. In 2011 more and more meat-related food illnesses will occur, and healthy eaters will finally realize that mass-produced meat – even the stuff from *healthy* meat franchise restaurants can’t be that good for you. Men and women won’t become vegetarians overnight, but I expect that a large
Time efficient workouts Our lives aren’t going to be slowing down anytime soon, and we will have less time to devote to working out. 30-45 minute workouts will become the norm and people will realize that 60-90 min workouts are the thing of the past and aren’t necessary to get results.
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Convenience is key Programs that are quick and easy to use will gain popularity. Right now P90X is the hottest selling fitness product and it is a follow along DVD continued on page 40
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1
More emphasis on strength training Strength training is getting closer everyday to being accepted as the most effective exercise mode for losing body fat. TV shows like the Biggest Loser are introducing many people to the understanding, that weight training isn’t what is causing people to look “bulky and hulk-ish,” but rather the extra fat that is on top of the muscle.
fitness
Recipes For Health Your Holiday Party Cheat-Sheet
Getting through holiday parties without putting on a single pound? Short Cut #1: Eat a sensible meal before the party. You should always arrive at parties with a full stomach. I realize that this goes against the popular trend of starving yourself before a party, and that’s exactly why most people gain weight. Since your stomach will be full, you’ll have the clarity to pick and choose the treats that you really want, rather than stuffing yourself with everything in sight.
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Short Cut #2: Bring a healthy dish to share. Don’t worry if the party that you’re going to isn’t a potluck - the hostess will love you for being so thoughtful, and you’ll have a healthy option to enjoy. Some of the recipes in Oklahoma Health & Fitness are perfect for this. Short Cut #3: Never drink calories. Do you realize how quickly calories add up when you’re slurping them out of a cup? Alcoholic beverages and sweet holiday drinks are simply packed with calories. These calories don’t take up much room in your stomach so you’re left wide open for even more calories.
Your best strategy is to avoid these beverages altogether, and stick with water. Short Cut #4: Fill your plate, but only once. I’m certainly not going to tell you that you shouldn’t eat anything at the party. By all means, go and fill up your plate. But only once… That’s right, you heard me. No going back for seconds. Since you’ve already eaten a sensible meal before arriving, this rule is going to be easier to keep than you think.
Short Cut #5: Taste dessert, just a taste. The holidays are all about sweet treats, so go ahead and partake. But just a taste. Look at desserts as something to savor, not something to fill up on. And since you ate a sensible meal before you came, then you filled up your dinner plate once you’re probably going to be pretty full at this point anyway. That’s it - all you need to know to not gain a single pound at holiday parties.
Grandmas Healthy Apple Pie Yield: 12 servings (serving size: 1 wedge and about 1 tablespoon topping) Filling: 3/4 cup packed brown sugar or sucanat 1 Tablespoon pumpkin pie spice 1/4 teaspoon salt 12oz evaporated low-fat milk 2 large egg whites 1 large egg 15oz can unsweetened pumpkin Crust: 1/2 (15-ounce) package refrigerated pie dough (try the healthier versions you can buy at Central Market) Cooking spray Topping: 1/4 cup whipping cream 1 tablespoon amaretto (almond-flavored liqueur) 2 teaspoons powdered sugar 1. Position oven rack to lowest position. Preheat oven to 425°. 2. To prepare filling, combine first 6 ingredients in a large bowl, stirring with a whisk. Add pumpkin, and stir with a whisk until smooth. 3. To prepare crust, roll dough into an 11-inch circle; fit into a 9-inch pie plate coated with cooking spray. Fold edges under and flute. I like to bake the crust by itself first for up to 10 minutes to prevent soggy crust. 4. Pour pumpkin mixture into the crust. Place pie plate on a baking sheet. Place baking sheet on lowest oven rack. Bake at 425° for 10 minutes. Reduce oven temperature to 350° (do not remove pie from oven); bake an additional 50 minutes or until almost set. Cool completely on wire rack.
5. To prepare topping, beat cream with a mixer at high speed until stiff peaks form. Add the amaretto and powdered sugar, and beat until blended. Serve with pie. Nutritional Information Calories: 222 (30% from fat), Fat: 7.4g (sat 3.7g,mono 0.7g,poly 0.1g), Protein: 4.1g, Carbohydrate: 35.3g, Fiber: 3g, Cholesterol: 32mg, Iron: 0.8mg, Sodium: 241mg, Calcium: 104mg Cran-Apple Sweet Potatoes Makes 5 cups 3 medium sweet potatoes 3 Granny Smith or Golden Delicious Apples 1/2 cup dried cranberries 1/4 cup chopped walnuts 1/2 cup packed brown sugar 2 tbsp Earth Balance spread (best) or trans fat free butter, melted 1/2 tsp cinnamon 1/2 tsp nutmeg 1. Preheat oven to 450°F. 2. Peel and cut potatoes and apples into 1/4 inch thick bite size pieces. Combine potatoes, apples, cranberries and nuts and place on a sheet of heavyduty aluminum foil. Combine sugar, margarine and spices and drizzle over mixture on foil sheet. Place a second sheet of foil over the food and double fold all sides, making a closed packet; leave enough space for air to circulate while cooking. 3. Bake 25-30 minutes on a cookie sheet. Serve hot. No messy dish to clean! Refrigerate leftovers and eat cold or hot! Nutritional Information 336 calories, 2.7 g protein, 9.3 g fat, 64g carbs, 4.3 g fiber, 82mg sodium
December 2010 / January 2011
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continued from page 38
series that you can do at home with a set of dumbbells and a pull up bar.
of the trainer, but also the support and accountability from the group.
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9
Exertainment Videos games like the Wii Fit will continue to be popular and new games and toys will be made that make working out fun and entertaining. I still haven’t seen many of these new technologies actually get people working out very hard, but something like the Wii Fit is definitely better than sitting on the couch playing video games!
8
Well designed group fitness programs Small and larger group training will continue to increase since the economy is making it difficult to pay $400-$800/ month on a personal trainer. The participants will get the knowledge an expertise
Buy local or grow your own As the truth becomes more widespread about where our food is coming from and how toxic and dangerous it is to our bodies, more people will “go green” and support their local farmers.
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Kids fitness With the obesity rate in children skyrocketing and adult onset diabetes now found in many children, there is going to be a huge emphasis on helping kids eat better and move more… but as always, it starts with YOU buying the right foods for the house, and being the example of healthy living through exercise and eating right.
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emporium
120 SW 65th, OKC
631-2586
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fitness
Winter Workouts are better at Home with a Home Gym O
PHOTO PROVIDED
[ By Rob Goff ]
ne of the biggest challenges to staying fit in the winter is the weather and the inconvenience of having to brave the elements to get to a gym. One solution to remaining engaged in a fitness program through the winter is a home gym. The main benefits to a home gym are convenience, time savings, and long term cost savings. Working out through the winter months also improves immune function and reduces stress. Convenience is probably the top reason to have a home gym for winter workouts. One big deterrent to going to a public gym is the preparation. You dress to look good to go the gym; you dress prepared for the weather conditions to get to the gym and when you arrive at the gym you have to change into workout gear. There are several reasons for canceling your trip to the gym which includes rain, snow, traffic jams, not wanting to socialize with others, not feeling confident about your appearance and laziness. By having a home gym you can remove all of these excuses for skipping a workout. The time you save is another benefit of having a home gym. Time spent preparing yourself to go to the gym, driving to the gym and waiting on equipment that is in use is all wasted time. We all know how annoying it is when you are pumped for your workout and it seems every member in the gym is working the same muscle group. Because most of us get off work at approximately the same time, we seem to arrive at the gym to workout on the cardio equipment simultaneously, so there is also wait time for the cardio equipment. Last but not least, in the time consuming category is the socializer who wants to talk at every opportunity. Long term savings is the third advantage to owning a home gym. In a perfect world we would all have a home gym and a gym membership but this is usually not feasible. The cost of a home gym has a high initial investment but if you purchase quality fitness equipment it will last a lifetime. This will eliminate monthly payments for a gym membership which means over a 5 year period you will likely spend less on your home gym than a membership to a fitness center. Home gyms can be a great asset to staying healthy and fit and with a fitness plan and goal ahead of you, your equipment will not be used as an expensive place to hang your clothes.
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fitness Special Section
Babies on Board
First Time Moms 45 / Teething Trouble 46
Free Health Texts for New and Expectant Moms The Text4Baby program educates new mothers and mothers to be right from a wireless device.
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Text4baby is made possible through a public-private partnership that includes more than 350 organizations. The program’s founding partners include CTIA-The Wireless Foundation. For more information, or to sign-up to receive the free text messages, visit www.text4baby.org.
December 2010 / January 2011
photo and content provided by family features
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s expectant and new moms know, having a baby is one of the most wonderful experiences, but it can also be overwhelming. First-time mothers and veteran moms alike have questions about keeping their babies safe and healthy. They’re eager to learn about important areas such as nutrition, immunization, and safe sleep. To address their questions and concerns, the National Healthy Mothers, Healthy Babies Coalition (HMHB) developed text4baby. This free mobile educational service promotes a healthy pregnancy and a healthy start in life for all babies. With more than 1.3 trillion text messages sent and received in the U.S. in 2009, it makes sense to deliver vital health information through mobile technology. Currently in the United States, more than 500,000 babies - 1 in every 8 - are born prematurely. An estimated 28,000 children die before their first birthday, a rate among the highest in the industrialized world. Premature infants come into the world with unique health needs that can mean lifelong challenges. Text4baby helps to address these issues by allowing timely and useful information to be distributed to help give babies the best possible start in life. While not everyone has access to the internet, 90 percent of Americans have a mobile phone. Text messaging continued on page 44
Babies
Tips for First-Time Moms photo and content provided by family features
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ith experience comes wisdom ask any second-time mom. Without that experience available, first-time moms often make decisions based on what they think they are supposed to do. They end up purchasing the latest and greatest in baby books, baby gadgets and for-babyonly products - many of which they don’t really need. So, how can new moms make sure they aren’t overwhelmed by well-intended advice and inundated with unnecessary items? To help new moms, all(r) Free Clear is teaming up with Kerry Colburn, author of “How to Have Your Second Child First,” and creating a forum at www.facebook.com/alllaundry for first-time moms to find tips and
As a mother of two herself, Colburn shares these bits of wisdom for first-time moms: • Moms should try to sleep (or nap) when your baby does; you are recovering from a pretty major experience.
seek out advice from other moms who have been there before. “Second- and third-time moms tend to agree that the baby period gets easier - and more fun - each time,” said Colburn. “Calm and confidence are powerful ingredients to help moms determine what’s important and what’s not.” To share tips with each other and to hear more of what Colburn has to say, moms can visit www.facebook.com/alllaundry. There, both first time and experienced moms can help each other save time and money, while still showering their newborn with all that it needs. The all Facebook page will also provide money-saving advice and coupons.
To download a coupon and get more information on pediatrician and dermatologist recommended all(r) Free Clear, visit www.all-laundry.com.
• Wash all the family laundry together...Do you think any secondtime parent gives a moment’s thought to separating the new baby’s laundry from the rest of the family’s - much less buying a separate detergent for that purpose? all(r) Free Clear is the #1 free clear detergent and is pediatrician, dermatologist and allergist recommended for sensitive skin, so mom never needs to separate baby’s laundry from the rest of the family’s and can still feel good about doing the best for her newborn. • No need to tip-toe around when baby’s sleeping; if they’re used to noise they will sleep right through it. • And most importantly, if you’re feeling advice overload, ignore it all (except that of your pediatrician, of course).
December 2010 / January 2011
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continued from page 43
is soaring in popularity and can be especially helpful in reaching firsttime mothers in typically underserved populations.
First there was chocolate. Then there was healthy chocolate. No there is VITAL CHOCOLATE. The intense flavor, velvety overtones and smooth finish of Chava harbor a secret - a powerhouse of antioxidants in every decadent piece. All natural, nothing artificial and always earth-friendly, Chava’s 70% dark, organic cacao is infused with a hyper-potent chocolate extract and Wairoa’s Natural Cellular Defense in an antioxidant explosion that pleases the palate and invigorates the soul.* ORAC value: 37,208 Available at
Karen’s
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*These statesments have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
How It Works By texting BABY (or BEBE for Spanish) to 511411, a woman will be signed up to receive three free text messages each week that are timed to her due date or baby’s date of birth. These messages focus on a variety of topics critical to maternal and child health, including birth defects prevention, immunization, nutrition, seasonal flu, mental health, oral health, and safe sleep. Text4baby text messages also connect women to prenatal and infant care services and other resources. Wireless carriers are waiving text messaging fees for the initiative, so enrollees opting in to receive text messages will incur no charges. Even users without a text messaging plan or limited texting per month will receive these messages for free. To date, text4baby has sent more than five million English and Spanish text messages to more than 83,000 pregnant and new mothers. According to text4baby enrollment numbers, 96 percent of participants would recommend the service to a friend. 67 percent of the enrollees are receiving information about pregnancy, while the remaining 33 percent are getting information about newborns. “For those of us dedicated to health education, knowing that text4baby messages are reaching the women who are most in need of them is incredibly powerful and exciting,” said Judy Meehan, CEO of the National Healthy Mothers, Healthy Babies Coalition. “Thanks to our partnership with CTIA-The Wireless Foundation and the mobile carriers, more than 5 million valuable health messages have been put in the hands of thousands of pregnant women since our February 4 launch.”
This Holiday Season when your family and friends gather at your house or office for that party and you wonder what you will do to entertain them, wondEr no morE! OKLAHOMA KARAOKE can help you organize the party that your friends and family will be talking about long after it is over. With over 25,000 songs, complete state of the art system and competitive rates by the hour or per event you will be the Star of your own party. Office Parties, Weddings, Birthdays, Special Events, Christmas Parties, New Years Eve parties or just that simple Bar B Que and friendly gathering.
Average Karaoke Event last 4 hours, cost $250.00. Each additional Hour will only cost $50.00 more.
OKLAHOMA KARAOKE (405) 614-2615 or (405) 614-5373 Ask for Brad or Brandy. Call for your party today and reserve!
Admission Wristbands are $8 in advance, $10 at the event, children under 5 are free. Available at 7-Eleven Stores of Oklahoma, Metro Homeland Stores, MidFirst Bank Locations, Science Museum Oklahoma or at the event. For more information call 405-270-4848 or visit www.artscouncilokc.com
December 2010 / January 2011
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babies
Quick Facts about Teething
• Baby’s first teeth generally arrive between six and eight months. Most children will have all twenty of their primary teeth by the age of three. • Teeth frequently appear in sets of two: the two lower incisors will generally appear first, followed by the top front incisors. Molars and canines follow. • Babies vary in their development, so while many children develop teeth around the same time, each child is unique. If you have concerns about your child, consult your pediatrician.
For coupons and more information about easing teething pain, visit www.orajel.com.
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hile new parents look forward to milestones in their infants’ lives, teething can sometimes feel more like a millstone. Here are some common questions about teething - and some common sense solutions.
How do I know my baby is teething?
Signs of teething include drooling and loss of appetite, as well as irritability and sleeplessness. It’s understandable that babies are fussy while teething; their first teeth must push through the gum tissue, which causes tenderness, soreness and inflamed gums.
How do I ease my baby’s teething pain?
There are several things you can do to make teething a little easier. • Chill a teething ring in the refrigerator for some cooling relief. The temperature will help to numb baby’s gums and the counter-pressure helps to alleviate soreness. A wet washcloth can also be soothing.
December 2010 / January 2011
• To relieve teething pain and discomfort, you might try a topical anesthetic. It works immediately, unlike acetaminophen, which may take up to 30 minutes to relieve pain. Pediatricians often recommend Baby Orajel, which is a safe and effective option.
How much teething medicine is the right amount for my baby?
Are you one of the 60 percent of moms who is not 100 percent sure how much teething medicine is the right amount for your baby’s sore gums? You can take the guesswork out of providing the correct amount of pain reliever to your teething baby with Baby Orajel(r) SmartDose(tm) Teething Gel. You simply press the pump once onto a fingertip or cotton swab, and then apply the gel to your baby’s sore gums. The pump disperses the right amount of gel every time.
photo and content provided by family features
Teething Trouble
Special Report
My Diabetes Story
How a series of diabetes-related complications drove me close to death
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[ By Karen Smith-Pearson ]
25 years ago, during the most stressful three years of my life. In the mid 80s stress was just beginning to be recognized as a legitimate health concern. Now stress is widely recognized as a major factor associated with most of our serious diseases. The wear and tear on my body due to a stressful job situation aged me at least 20 years in a three-year span. I quit the job, but I did not realize what had happened to me until it was too late.
I was totally depleted. My pituitary gland was working at 15 percent capacity. One of my adrenals had shut down completely and the other was working at 15 percent. I dragged myself through life, having no energy to do anything other than watch TV during “down times." The practitioner I was seeing wondered how I was able to even walk around or drive myself to the appointments. He told me that most people in my condition were bedridden and near death. During the next few years I took a lot of supplements to try to build myself back up. I had learned to eat a well-balanced diet, but I had gained more than 80 pounds during those three stressful years. I was still visiting too many drive-thru places when I did not have the energy to fix meals. By 1990 my lower legs had turned bright red, a telltale sign of neuropathy, but I thought it had to do with
an insecticide I had sprayed on the yard. By 1995 my feet were feeling odd and tingly. I thought I had a bit of frostbite, not realizing that I was losing the feeling in my feet. Although I continued to seek out the best supplements and eat what I thought was a good diet, my condition was getting worse. In the spring of 2000, my allergies had become worse and I thought my increasingly hazy vision was due to seasonal
‘‘ Itoutturned that my
340 blood sugar was
‘‘
PHOTO PROVIDED BY STOCK.XCHNG
ooking back, my diabetic condition must have started
pollens. I went to the doctor for some type of allergy prescription and he insisted on doing blood work. It turned out that my blood sugar was 340. Next I went to the Dean McGee Eye Institute, where it was discovered that I had a severe case of diabetic retinopathy in both eyes. Then came a series of laser treatments, and several eye surgeries in both eyes to repair the damage and save my sight. During the past 10 years I have had prescriptions for many diabetic drugs. Several of those proved dangerous have been taken off the market. I had adverse reactions to some. I gained 50 pounds on Actos in a sixmonth time span. When my doctor did not believe Actos was the cause for the weight gain, I called the drug company and found out that large weight gain was indeed a common side effect of that drug. When I adopted an organic diet in 2007 I was able to eliminate a dozen different prescriptions. Recent studies show that the average American consumes 150 pounds per year of food additives, which leads to chronic tissue damage and inflammation. Today I remain vigilant about reading labels, seeking out chemical-free sustainable foods and pursuing natural ways to continue improving my diabetic situation.
December 2010 / January 2011
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Special Report
Managing Diabetes Through Exercise O [ By Melissa Herron ]
Diabetes and Exercise At Norman Regional’s Diabetes Center, patients in the Type 2 Diabetes Education Class
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have their blood sugar levels checked at 2:30 p.m., Boeck said. Then the patients participate in 10 minutes of light physical activity. After retesting themselves, some patients have seen their blood sugars drop as much as 100 points. “Moderate exercise increases insulin sensitivity because the muscles take up glucose at a faster rate which can lower blood glucose. But there are precautions a person with diabetes needs to take before exercising, “Pacific said. “It’s important for persons with diabetes to check their blood glucose levels before and after exercising,” Pacific said. “I also recom-
Start off slow and work your way up. Even 10 minutes can make a difference.” - Pam Boeck, certified diabetes educator at Norman Regional’s Outpatient Diabetes Center.
mend having carbohydrate-based foods such as granola bars available, since they may be needed before or after exercising.” If a person’s blood glucose is below 100, a small snack is recommended before exercising. As a rule, people with diabetes need to maintain a blood glucose level between 70 and 140. If a person’s blood glucose is above 240, patients may want to check with their physician or a diabetes educator before exercising. Drinking water before, during and after ex-
December 2010 / January 2011
ercise will prevent dehydration. Pacific also recommends wearing a medical identification tag or card that states if you have diabetes. Getting Started Pacific uses the acronym SMART to help set exercise goals – which stands for specific, measurable, attainable, realistic and timely! Seek out activities that will work for you. Finding a friend to be your exercise partner and keep you accountable will also help you stay on track. “Ultimately, it’s important for persons to know what motivates them and find activities they like doing to be successful,” Pacific said. Some people with diabetes may have joint pain or complications such as nerve damage. Good exercise options for those people include water exercise, swimming, a stationary bike, and muscle stretching. There are also armchair exercises for safe stretching and strengthening. Good shoes can make the difference with any exerciser. It’s a good idea to go to a shoe store or orthopedic office where you can be fitted for a show that works best for your feet. Boeck said just taking advantage of exercise, the simple and free medicine, is the first step. “Start off slow and work your way up,” she recommends. “Even 10 minutes can make a difference.” Norman Regional’s Diabetes Center is an American Diabetes Association certified Center of Excellence. For more information about the Diabetes Center, please call (405) 307-5730.
PHOTO PROVIDED
ne of the most powerful medicines we have access to is free. What is this super-drug? It’s exercise. In fact, people living with diabetes can lower their blood sugars and improve their health by indulging in daily exercise or physical activities. Just ten minutes of exercise can assist with lowering blood sugars for the next 72 hours, said Pam Boeck, a registered nurse and certified diabetes educator at Norman Regional’s Outpatient Diabetes Center. The benefits of physical activity are: decreased body fat, improved insulin sensitivity, increased muscle strength and bone density, and lower blood pressure. “All of these benefits may directly or indirectly affect those with diabetes as there is a strong correlation between diabetes and heart disease,” said Susan Pacific, a registered dietitian and certified diabetes educator at the Diabetes Center. “Often times, persons with pre-diabetes or diabetes are not diagnosed right away, so it’s important for all of us to be physically active,” Pacific said. The latest recommendation for healthy adults (with their primary care physician’s approval) is 30 minutes of exercise a day, five days a week. But studies have shown that by just walking 20 minutes a day, four days a week can extend one’s life by three years, Boeck said.
Guthrie is the largest con tiguous Historic District on the National Register of Historic Plac es. The Historic District contain s 2,169 buildings, 1,400 acres and 400 city blocks. www.drugstore museum.org
He althaytµ ons: De s tin i
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toric Come to His Christmas Guthrie! A n for celebratio family the whole nce to experie and enjoy. rris Brandy Mo ton's photos by Shel hy & Design Photograp
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(Top)“Love is Carriages” carriage ride, (Above) Victorian Ladies, (Far RIght) Santa and Mrs. Claus. (Right) The Victor Building.
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December 2010 / January 2011
Santa photo by Nell Thalasinos,Tapestry Graphics.
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he ultimate place to spend time with family and friends this December is Historic Guthrie, Oklahoma. The historic downtown district is decked out in holiday cheer of yesteryear. Store fronts are decorated as living post cards of Christmas past. The festivities kicked off on Nov. 26 with the Pollard Theatre with “A Territorial Christmas Carol,” now in its 23rd year of production. “A Territorial Christmas Carol” is based on the novel by Charles Dickens and was adapted for the stage by Stephen P. Scott. “All the characters Scrooge, Tiny Tim, and the ghosts are here, the story has been adapted to fit the territorial times of Guthrie,” W. Jerome Stevenson, the Artistic Director of the Pollard Theatre said. The play will run through Dec. 23, this play has been known to sell out fast, call the box office at 405-282-2800 for show times and tickets or check on line for discount tickets at www.thepollard.org. The Guthrie Christmas parade is on Dec. 4 and begins at 4:30 p.m. The parade starts at the Guthrie Scottish Rite Temple and ends at the Post Office. Christmas Memories is the theme of the parade this year. Santa Claus will be riding his high wheel in the parade and Mrs. Claus will be handing out candy canes along the route. “I’ve been riding my bike in the parade for 20 years now,” Santa said. The Christmas Tree lighting ceremony and presentation of the 2011 Territorial Governor will follow. The kids will have an opportunity to visit with Santa at Ricks Fine Chocolate’s and Coffee from 5-8 p.m. A Journey to Bethlehem is a guided tour through the downtown area. It begins at Ochs Realty on the corner of Division and Oklahoma and crosses the street and goes down the block. There are several stops along the way with scenes displayed. Then you take a hay ride to the manger scene. “The manger scene is magnificent it has camels, sheep, cows, dogs and a choir,” Mary Coffin, President of the Guthrie Chamber of Commerce said. Most of the businesses in the historic district will be open extended hours for shoppers. If you want to enjoy a great tour, the Candlelight Trolley Tour will run through out the month of December. The trolley leaves from the State Capital Publishing Museum and
“We had the old fashioned movies, we showed ‘A White Christmas’ and an old western. We also had an old fashioned popcorn machine with popped popcorn.”
∂ Silvia Ochs of Ochs Realty
tours the historic homes that are glowing with the spirit of Christmas. The candlelight tours are Thursday, Friday and Saturday evenings at 6, 7 and 8 p.m. Historic tours run from 10am to 4pm on the same days. The Victorian Walks will be held on Dec. 11 and 18 from 5-9 p.m. The State Capital Publishing Museum will host Wassail Nights and the Double Stop Musical Hall will host the Byron Berline Band at 8 p.m. Everyone participates in the Victorian walks. The Boy Scouts are dressed as peanut vendors in authentic attire with knickers, suspenders and caps. They sell roasted peanuts for 50 cents a bag. There are gunfighters that walk the street from the Guthrie Gunfighters and the Territorial Gunfighter organizations and put on a show. The businesses in the historic district come alive with live scenes played out in their windows and store fronts. Business owner Silvia Ochs has been in business for 20 years and participates regularly. “Last year we had the old fashioned movies, we showed ‘A White Christmas’ and an old western. We also had an old fashioned popcorn machine with popped popcorn,” Silvia Ochs of Ochs Realty said. The building that the realty office occupies used to be the movie theater in Guthrie. It used to show old western movies. Linda Rice, owner of the Heritage was one of the first businesses to do a living window. Rice began the living window decorations in 1992. One of her windows has been pictured in several Oklahoma publications. Her husband Keith Rice has been Father Christmas on several occasions. Last year the Heritage window featured an old dresser and two young ladies dressed in Victorian attire doing their hair and makeup to prepare for a ball. Horse-drawn carriage rides are available for those who want to make their visit even more special.
December 2010 / January 2011
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Cervical Cancer: a Preventable Disease by April Sandefer | photos provided
T
here are about 800 board-certified gynecologic oncologists in the United States. These specialists studied obstetrics and gynecology and then spent four years in a fellowship learning gynecologic oncology. Gynecologic oncologists care for women with suspected or diagnosed cancer of the cervix, vulva, ovary or uterus. They also care for patients with gestational trophoblastic neoplasia (abnormal growth of cells in a woman’s uterus during pregnancy). An abnormal Pap or HPV (human papilloma virus) test showing possible cervical cancer is one reason a woman might be referred to a gynecologic oncologist. In Oklahoma, gynecologic oncologists see about 500 new cancer patients a year. “A lot of women have abnormal Pap smears in Oklahoma,” according to Joan Walker, M.D., a gynecologic oncologist with the OU Cancer Institute. “We still have 50 to 65 deaths per year from cervical cancer in Oklahoma and unfortunately that ranks us in the top 10 in the United States. That is completely unnecessary. Cervical cancer can be completely eliminated in the U.S., if we all work together to implement the combination of cervical screening with Pap and HPV testing and the vaccination of the population 11 to 12 years of age with the HPV vaccine.” Walker explained that about 300,000 U.S. women have pre-cancer findings every year. Upon detecting this condition through a Pap 52
December 2010 / January 2011
or HPV test, treatment can be performed that will prevent them from getting cervical cancer. She explained that from the 1940s -- when the Pap test was created -- to 1980, cervical cancer was reduced by 75 percent in women who had an annual Pap test. “Unfortunately, we have stopped improving this result since 1980,” Walker said. “We need to work harder.” Cervical cancer can be either an adenocarcinoma or a squamous cancer, just like lung cancer, so the only thing different about the two is the location, WalkDr. Joan Walker, M.d., a gynecologic er said. The cervix is looncologist with cated at the bottom of the the ou cancer uterus or the top of the institute, hopes to vagina. The HPV virus inend oklahoma's 50-65 fects that area through indeaths per year due tercourse and can become to cervical cancer malignant or neoplastic and transform into a cancer. If an abnormal Pap or HPV test detects abnormal cells that are infected, that part of the cervix can be removed and the person will never have cancer. Walker explained that women cannot wait for symptoms and assume they will be cured. Cervical cancer symptoms include bleeding -- bleeding after intercourse or abnormal uterine bleeding. Renal failure is also
a late-presenting symptom, and foul odor in the vaginal area. Unfortunately, once you have those symptoms, it can be too late for a successful cure. Currently, young girls and women can receive a vaccination to protect themselves from getting cervical cancer. It is recommended for ages 9 to 26. Walker explained that the HPV vaccine is available at no cost to girls under age 18. Women between the ages of 19 and 26 are usually covered by insurance. The vaccine is now also FDA approved for boys and will prevent 5,000 cancer deaths
(Above and Right) OU Cancer Institute physicians provide services, including pap tests to uninsured women through the Take Care program at various facilities on the OU Health Sciences Center campus.
have one partner, so it is not just the woman’s number of partners to consider, but it is the partner’s number of partners that put her at risk. Mothers wonder why they should vaccinate their daughters, when they do not expect their child to marry a man who may be an HPV carrier. Anyone expecting to have grandchildren in the future should assume their daughter is at risk of dying of cervical cancer.”
In the state of Oklahoma, a woman can get a Pap test for free if she is uninsured. in men as well, Walker said. Men also are carriers of the HPV virus, and preventing their infection will eliminate cervical cancer in women. Women are also dying of vulvar, vaginal, anal and tonsilar cancer from HPV infections, Walker said. “Only one person is necessary to give you the virus,” Walker explained. “Unfortunately, it is not culturally acceptable for men to only
Standard guidelines for Pap test say that women should have their first test at age 21 or three years after beginning sexual activity, depending on which comes first. After that, the Pap test should be performed every year. An HPV test is performed every three years starting from age 30 to age 65 and sometimes later, if indicated. According to Walker, the Federal Govern-
ment gives funds to the Health Department clinics to provide Pap tests to uninsured women through the Take Charge program. In the state of Oklahoma, a woman can get a Pap test for free if she is uninsured. “The fascinating thing is that Oklahoma is really a leader in available state funding to treat the abnormal Pap tests,” Walker said. “The Breast and Cervix Cancer Treatment Act provides Medicaid for women who have an abnormal Pap test. That should encourage all women to have an annual Pap test done because all of their medical care is free if they need additional treatment.” Walker explained that in Oklahoma, women who have had their tubes tied, (bilateral tubal ligation) for contraception, appear to be at the highest risk of cervical cancer. They no longer have incentive to go to the gynecologist for annual pelvic examinations. Women whose husbands have had vasectomy are also at increased risk for the same reason. Infertile women and menopausal women also decrease their visits to gynecologists and increase their risk of dying of cervical cancer. For more information on available Oklahoma programs, go to the Oklahoma State Department of Health website: http://www.ok.gov/health/index.html.
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Without A Warning A Survivor Story By April Sandefer | photo provided
At 45 years of age, Sheila Crow was the most fit she had ever been, riding her bike 150 miles a week and running 20 miles a week. She had just earned her doctorate and had an exciting position with the University of Oklahoma providing educational programs for medical students, residents and practicing physicians. Âť
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December 2010 / January 2011
Within weeks of entering 2007, the life as she knew it changed. She was diagnosed with cervical cancer in February, and days later was recovering from a radical hysterectomy and lymph node removal performed by Dr. Joan Walker, a gynecologic oncologist with the OU Cancer Institute. A week after leaving the hospital, she began chemotherapy and radiation therapy. Walker told her about a treatment protocol that she had conducted on a small study group of women with good success, so Crow elected to try it. “I had to take some time off,” Crow said. “I couldn’t drive. I went for radiation every day five days a week and once a week for six weeks for chemo. Then I went through a second round of chemo. Throughout this time, I really wanted to get back to work and get going again with my life.” The diagnosis had come from “out of the blue,” according to Crow, although in hindsight, she admits there were some signs she should not have ignored, including an abnormal Pap test several months earlier. Unfortunately, the Pap results hit at a time when she was finishing her doctorate and the holidays were approaching, so she asked the doctor if she could put off additional testing, which they did. “I felt fine,” she said. In January, she started noticing some unusual symptoms, including balance problems, but didn’t pay much attention to them. She went on a skiing trip and continued to be physically active. “I wasn’t having any real problems, but around the first of February, I just started not feeling well. I had some blood work done, but it came back OK. I had chest X-rays and the doctor looked at my gallbladder and did an
ultrasound. Nothing picked up anything unusual, but I continued to feel worse.” At this point, her symptoms included pain in her left lower abdomen, bloating and the inability to eat more than a few bites of food. She suspected a digestive problem and took over-the-counter indigestion medications. “That was the first indication that there was something really seriously wrong,” she said. “I immediately called Dr. Walker and asked if she’d see me.” An MRI picked up on a mass that was certainly not a gallbladder problem. That was a Tuesday and two days later she received the devastating diagnosis of cervical cancer. “It was not what I was expecting. I had not even thought of cervical cancer. It never entered my mind. I didn’t have some of the traditional symptoms (bleeding or pain upon intercourse),” she recalled. She also didn’t have any specific risk factors for developing cancer. Her mother had melanoma, but that was really the only cancer in her family. Interestingly, in November of the same year she was diagnosed with cervical cancer, her sister was diagnosed with
MD Anderson in Houston, Memorial SloanKettering Cancer Center in New York and the Mayo Clinic with its various clinics across the United States. “One of my healthcare providers called Sloan-Kettering and was told, ‘You have one of the best physicians there in Joan Walker, why would you want to go anywhere else?’ That reaffirmed my need to stay here. I wanted to stay here where I knew my healthcare providers, my family and friends were close. The social support during my illness was just phenomenal. That’s so important when you’re sick.” During her treatment, one of the things that helped Crow get through the tough times was to focus on just doing the next thing. “Life can be so overwhelming when you have cancer and are thinking about dying,” she said. “It helped me to focus on the very next thing I had to do. Sometimes that’s brushing your teeth or eating a piece of toast, but sometimes it’s sitting in the sun. It’s the one thing I found that worked for me and helped me keep my sanity and not feel so completely overwhelmed by the disease and what was happening to me.” Today, that “next thing” includes anything that helps her feel like she has control of her life. “You slowly start to get back into your life and create routines again,” she said. “For me, my life will never be like it was before, but in so many respects, it’s better. I feel like I had such an opportunity for reflection and to use that to better my life and improve it.” Before her diagnoses, Crow taught a course on death and dying to first year medical students at the University. This fall, at age 49, she resumed teaching that course for the first time since she had cancer. She entered in to it with a different outlook than she had previously. She also has become a spokeswoman to those who know her, encouraging all women to have an annual Pap test and not put off any follow-up if results come back abnormal and “pay attention to your body.” “The farther I get away from cancer, the less it affects my daily life,” she said. “But I do stop and remind myself sometimes that I had cancer and make sure that I remember that we only get one shot at this life. Make sure you do what you want to do. I don’t have any regrets. I live life the way I want to live it and am thankful at getting that second chance. I don’t want to screw it up. Having cancer allows you to have a different perspective on life.”
my life will never be like it was before, but in so many respects, it’s better. breast cancer. Luckily, Crow’s medical team moved quickly and nearly four years later, Crow continues to receive a clean bill of health in her follow-up exams. At this time, the only physical issue Crow continues to experience is lymph edema (fluid retention and tissue swelling caused by a compromised lymphatic system), particularly in her left leg. “I can’t run anymore because of the pressure to my leg,” she said. “Tennis shoes make my leg swell which is uncomfortable. I say that and feel bad about even complaining. Some women can’t even put on shoes. At this point in time, that is the only main side effect I have. It’s the one thing that reminds me every day that I had cancer. Otherwise, I’m in good health. I’m grateful. I feel great and I’m active again. I received incredible care at OU Physicians. I cannot imagine going anywhere else.” Even though she was in a position to have to make a decision about her care very quickly, Crow and her healthcare providers looked at as many options as they could. They called
December 2010 / January 2011
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Talk
Oklahoma Fit Kids Coalition How one organization is leading the charge against childhood obesity [ By Ameyka Pittman ]
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Oklahoma Fit Kids Coalition, through citizen-driven advocacy and collaboration with key stakeholders, has experienced many legislative successes and made tremendous strides in helping improve the health of Oklahoma youth – particularly in schools.
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hrough hard-fought battles and tough opposition, legislation was enacted that: Reinstates mandatory Physical Education in elementary schools (SB 312); Limits access to junk food in school vending machines (SB 265); Connects local schools and local growers to provide fresh fruits and vegetables through the Farm to School program (HB 2655); Increases the PE requirement to 120 minutes per week (HB 1186); and, Mandates individual school campuses to have Healthy & Fit School Advisory Councils that assess the school environment and make recommendations for improving the school’s physical fitness, nutrition, and health education (SB 1627). While these are great wins in the fight against childhood obesity, the battle is far
December 2010 / January 2011
from over. The need for health education in our schools is paramount to helping our students learn how to make healthy choices. Through initiatives coordinated by the Oklahoma Institute for Child Advocacy, the Coalition provides training and education to schools and community organizations, creates awareness about the issue, advocates for strong policies at the local, state, and federal levels that will impact obesity rates, and engages youth in being advocates for health in their communities. The Oklahoma Fit Kids Coalition continues to promote community responsibility by encouraging daily physical education in our schools for all students, reinforcing the relationship between health and academic achievement, equipping our young people to make the right nutritional choices, motivating school lunchrooms to provide healthy and appealing food choices, encouraging families to incorporate physical activity on a daily basis, and stimulating our communities to provide safe, accessible places for our children and families to be active. The key to having a healthier state is having healthier communities. The keys to healthier communities are healthy schools and families. The Oklahoma Fit Kids Coalition continues to lead the charge against childhood obesity and help make Oklahoma truly a state of health.
photo provided by Kevin Rosseell.
n an age of convenience and living life on the go, Oklahomans are experiencing the effects of many things coming together to create the perfect storm called childhood obesity. Factors such as sedentary lifestyles, poor eating habits, super-sized portions, limited access to affordable healthy food, and poor community design for physical activity have helped create a crisis that threatens the health of our state. According to the United Health Foundation, Oklahoma is expected to have the highest obesity rate in the country by 2018. Not only is nearly 30 percent of children in Oklahoma, ages 10-17 overweight or obese, but we rank as the 6th most obese state, 49th in physical activity and last in the nation for fruit and vegetable consumption. These statistics and rankings paint a stark and dismal picture of health in Oklahoma, yet it is not a story unlike many other states across the nation. In fact, the International Association for the Study of Obesity reports that the United States has the second highest prevalence of overweight children ages 10-16 years old worldwide. This storm is really an epidemic. What can be done to help prevent and reduce rising childhood overweight and obesity in Oklahoma? The Oklahoma Fit Kids Coalition, established in late 2003, was formed by a group of concerned physicians, educators, advocates, parents, and citizens to provide positive solutions to this issue and help combat the epidemic of childhood obesity in our state. It originally began as a public awareness campaign with the goal of creating significant change through legislation. The Coalition adopted the Center for Disease Control’s 5-Point Approach recommended to states to combat childhood obesity: 1) Increasing physical activity; 2) Limiting intake of foods of low nutritional value; 3) Increasing consumption of fruits and vegetables; 4) Increasing breastfeeding; and, 5) Limiting screen time. This approach has provided the framework for the Coalition’s legislative work.
talk
Easy on the Back [ By Karen Smith-Pearson ]
photo provided
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11/1/2010
ou are in the midst of holiday shopping. Both hands and arms are free to examine items for purchase. Your belongings are comfortably nestled against your body and feeling lightweight and easy to manage in an easily accessible and organized bag. You are able to reach inside and easily find whatever you need. Is this a dream? Only if you don’t yet have the Healthy Back Bag by AmeriBag. What’s so special about this bag? The ergonomic design allows the bag to fit in the contour of the back and is shaped in such a way to make heavier loads feel much lighter. Because of the unique design, weight is distributed throughout the length of the bag, thereby reducing pressure on the neck, shoulders and back. It even encourages good posture! What a difference from a regular purse or tote that pulls on one point in the shoulder area and causes misalignment of the spine! The neck, shoulders, back and hips can all become compromised with continual uneven weight-bearing activity. The Healthy Back Bag is available in sev12:28:22 PM
en different sizes. Each is designed to accommodate the usual necessary items in specially shaped pockets, with room for even more. There are very small to extra-large bag/purse sizes. There are even larger ones to serve as diaper bags, gym bags or even overnight bags. Great for travel! The bags are available in a wide variety of colors and materials, including leather, microfiber, distressed nylon, recycled PET, washable cotton canvas, or tapestry. All the bags feature superior organization with pockets both inside and out. The lining is silver to make items more visible even in the bottom of the bag. Another feature is the versatility of wearing the bag. It can be placed over either shoulder, across the back or across the front. The strap is adjustable for maximum fit and comfort. The unisex styling makes the bag appealing for both men and women. The AmeriBag line is available at Brown’s Shoe Fit Co. in Norman at 2427 W. Main. Stop by and let owner/manager Steve Woodin demonstrate this extraordinary bag for you.
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talk
Don’t Suffer From Legs That Look Like Roadmaps
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quire that a patient take time off from work or activities. The laser is so advanced that it usually only requires one very small puncture instead of multiple scars. And the success is amazing. Less than 5% of patients need to have retreatment and when they do, it is a very minor procedure. Lisa Turner Gin, an avid runner, is a typical patient who recently had a laser procedure. She complained that her varicose veins really bothered her after the birth of her twin boys. Not only were they unattractive, but also the pain kept her from doing the daily running that she loved. After having procedures on both her upper and lower leg, she couldn’t believe the results. She felt so confident in the way she
December 2010 / January 2011
looked, she returned to wearing shorts and skirts. This summer, she put on a bathing suit without the self-consciousness of her varicose veins. Most importantly, she got back the thing she loved. Within a week, she was walking on her treadmill and after three weeks, was back to running 5 to 6 miles a day. Like most patients, Lisa feels like she got her life back. With today’s technology, no one should put up with the pain and inconvenience of varicose veins. The procedure is easy and the results are fantastic. Dr. Pedulla offers free exams to patients who are interested in talking to a doctor about their veins. To reach him, call (405) 947-2228 or visit his website at www.NoVeinOK.com
photo provided by stock.xchng
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f you suffer from blue, bulging, painful varicose veins, you have company: Up to 50 percent of women, and a growing number of men, have them. In fact, varicose By Dominic veins are much more common M. Pedulla than most people think. MD, FACC Varicose veins are abnormally enlarged veins that can be flesh colored, dark purple or blue. They usually appear close to the skin’s surface and occur when there is an obstruction or a malfunctioning valve inside the vein. Veins are designed to prevent blood from traveling backward down the legs. But sometimes the blood backs up, and that pressure causes veins to expand and bulge. Because they don’t expand uniformly, the veins take on an irregular, bumpy shape. There are many reasons why some people are more susceptible to varicose veins than others. Family history can indicate that you are more or less likely to get them. People who have jobs that require standing for long periods of time can find that the pressure becomes painful. Many women develop varicose veins during pregnancy due to the increased blood flow and added weight. Certain diseases can also create circulatory problems that can produce varicose veins. Over time, most people with varicose veins feel pressure and pain that keeps them from doing activities that they love. When it comes to tackling varicose veins, there are treatment options. Over the past few years, the technology for treating veins has vastly changed for the better. Two of the most common treatment options, Sclerotherapy and Laser Vein Therapy, get patients back on their feet faster, with less pain and fewer complications. Sclerotherapy is often used to treat minor veins, and involves injecting a solution that collapses the vein walls. While sclerotherapy works well for smaller veins it can’t solve the underlying cause of a varicose vein or eliminate the larger veins that produce pain. Until a few years ago, large veins required surgery. The old “stripping” method was an unpleasant procedure where the vein is pulled from the leg through an incision. Stripping usually involves hospitalization, general anesthesia, a long recovery time, a fair bit of pain, and a 35 to 45 percent risk of recurrence - not the best odds. Laser procedures offer less downtime, are more reliable, eliminate the pain of surgery, and doesn’t re-
talk
Senior Care: Choosing What’s Best for Your Loved Ones
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PHOTO BY BRADLEY SMITH
[ By Lisa Lewis ]
veryone wants what’s best for their loved ones as they get older. But many people may not know the differences among assisted living, nursing home care, home care and hospice care, much less how to choose the right option for those close to them. Residents age 65 and older comprised 13.5 percent of Oklahoma’s population in 2009, according to statistics from the U.S. Census Bureau. By 2030, those age 65 and older are projected to make up more than 19 percent, or about one-fifth, of the state’s population. In cases where complete self-sufficiency is not a viable option, physical distance makes it impossible to frequently aid family members, or day-to-day living proves a difficulty or even impossibility, good senior care and transition services can prove fundamental. . A typical assisted living community allows for communal living with planned activities and trips or transportation, exercise and wellness programs, meals, housekeeping and laundry, opportunities to socialize with other residents, and assistance with daily activities. In a nursing home, residents are generally under round-the-clock care of a licensed or registered nursing staff or a group of certified nursing assistants. Nursing home environments are best for those who are bed bound,
on a respirator or have conditions, disabilities or non-healing wounds that require round-the-clock care. Home care involves physician-ordered scheduled visits to a client’s home by skilled nurses to administer medication, provide various types of therapy, or assist in daily living activities. It can also include remote monitoring of a patient’s vital signs and clinical status through equipment. It is best for those for whom leaving a residence involves a taxing effort. Hospice care is for terminally ill patients and involves a primary caregiver living at home with the patient, or the patient living in a healthcare facility. It allows for family members and friends to surround their loved one in a familiar setting during the last stages of life. As with any long-term or life-changing decision, research and weighing different options is important to making the right decision for senior care. Information on most care centers and communities can be found online, and many offer personal guided tours and free brochure and video mailings. HomeCall is a physician-referred home care service that has been operational for about 30 years and has locations in Stillwater and Ponca City, as well as more than 30 locations throughout Oklahoma and northern Texas under the Mays HomeCare name.
It offers physical, occupational and speech therapy, safety evaluations, medication administration, wound care, disease management and home health aide services. Length and frequency of home visits is dependent upon the severity of the situation, with visits normally lasting 30 minutes to an hour. However, trained medical professionals and certified specialists are available 24/7. HomeCall accepts some types of private insurance and is 100 percent covered by Medicare, dependent upon homebound status. “All they have to do is call us and let us know they’re interested, and then we call their physician,” said Jessica Fagan, the registered nurse branch supervisor for HomeCall of Stillwater. “We go out and we do our evaluations and determine what their needs are. Basically, our purpose is to keep them out of the hospital and out of the nursing home.” Golden Oaks Village in Stillwater, a facility in operation since 1995, offers both independent and assisted living at varying levels of care dependent upon the extent of care the resident needs. Golden Oaks administrator Kevin Payne said the community offers a unique variety of rental sizes, from efficiency units to two bedroom deluxe grand accommodations in a tranquil country setting on the edge of town. “Most of our apartments have patios or balconies, many of them have a great view of our large pond,” he said. “Residents can go outside to relax on benches and there’s a walkway around the pond. We have our share of animals, it’s a nice country view.” Golden Oaks Village also has a large variety of workout and exercise equipment and an extensive activities and social program. “We do everything from of course your basic bingo to card games, we have excursions, we have a bus where we take them on outings,” Payne said. “Our activities director keeps them pretty active.” Also not to be discounted is the cuisine offered on-site, Payne said. “I would say if you ask out residents the food is phenomenal. We have some of the best chefs and cooks in town with a phenomenal lunch every day, with, of course, a wonderful breakfast.” Golden Oaks offers nursing care seven days a week from 7 a.m. to 9 p.m., with on-call nurses available overnight. The facility also allows for the use of onsite home care or hospice care if needed. “When they move here, we want to be their home for as long as they want to be here.” For more information on Golden Oaks Village, visit www.goldenoaks.net. For more information about HomeCall call 1-800-256-4434.
December 2010 / January 2011
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talk
How Indoor Air Quality Impacts Health
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aintaining a healthy home means promoting a healthy lifestyle. But Americans aren’t aware of the important role indoor air plays in creating a healthy home. In fact, nearly half of Americans (49 percent) believe indoor air quality has little to no impact on overall health, according to an online 2010 Indoor Air Quality Consumer Survey conducted by Harris Interactive on behalf of Dow Building Solutions. The truth is that improved indoor air quality can lead to a healthier lifestyle for you and your family. The good news is that there are steps you
can take to improve the air quality in your home and overall your quality of life. If you are remodeling or building your home, there are several changes that can minimize contaminants and improve the air you breathe inside your home. “Americans spend an estimated 90 percent of their lives indoors. Dow wants to be a part of the movement to make that environment as healthy as possible,” said Theresa Binder, Dow Environmental Health & Safety Specialist. “There are many ways Americans can be proactive about keeping their families healthy indoors. Education is the first step.”
Long-Term Air Quality
According to the study, Americans are more likely to improve air quality by making temporary changes-such as cleaning carpets, using cleaning products that promise to reduce pollutants and cleaning and/or disinfecting ducts. However, there are things that can have a longer lasting affect such as: • Keeping your house mold-free. Mold spores produce allergens that can trigger asthma attacks and cause sneezing, runny nose and red eyes. • Using safer building materials such as stainless steel, tile, adobe and insulation without added formaldehydes, such as SAFETOUCH(tm) Fiberglass-Free Insulation. • Keeping your home free of radon. The colorless, odorless gas can cause lung cancer. Ensure your home is properly insulated to prevent leaks.
To learn more about how indoor air quality affects overall health, visitors to www.imaginehomehealth.com can review tips on how to improve air quality in their homes and learn more about the impact poor air quality has on health. In addition, consumers have a chance to enter the “What Makes Your Home Healthy?” video sweepstakes, with a grand prize room makeover package worth more than $8,500.
Tips for Winterizing Outdoor Plants
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ome might think that keeping up with gardening, landscaping and harvesting projects are exclusive to spring, summer and autumn months, but proper protection, preparation and planning for outdoor plants and garden areas during cold-weather months is vital as well. Winterizing one’s yard could mean the difference between a thriving landscape and a mundane outdoor area. This is especially true for Oklahoma, where coldweather extremes can wreak havoc on vegetation. Those who consider themselves seasoned horticulturists and recreational gardeners alike should take winterizing steps to protect the fruits of their labor from the state’s temperamental temperatures and prepare outdoor landscaping and garden areas for the spring planting season. “Healthy soils are key to a productive garden,” said Kim Rebek, host of OETA’s Oklahoma Gardening show, which airs on weekends. “The easiest way to improve the soil is by adding organic matter.” Starting a compost pile and adding to it over the winter months is a good and cheap way to create a healthy, natural soil for spring crops, not to mention an excellent way to recycle biodegradable waste products and help contribute to a greener environment. Biodegradable left60
over, spoiled or unneeded kitchen food items like eggshells, fruit and vegetable cores and peels, used coffee grounds and tea bags can be piled onto a compost heap to decompose over time into a homemade alternative or complement to bagged potting soil and fertilizer. Also, instead of putting grass clippings, leaves and uprooted, de-seeded weeds in a trash bag at the curb to be picked up, add them to compost. A protective layer of mulch, topsoil or processed compost should be put over vegetation and flowering areas right before or just after a hard freeze. “Mulch is always a good idea,” said Sherry Culbertson, the live nursery specialist at Lowe’s in Stillwater. “It keeps the moisture in. Cypress mulch works wonderful. Cedar works as well, it’s just light. I usually stick with cypress.” Stan Fimple, Payne County OSU Cooperative Extension Center horticulture educator, said mulch keeps the roots of trees and shrubs from breaking dormancy as well as conserving moisture and controlling weed growth. Cover crops, like Austrian winter peas, wheat, rye and oats are good for planting in areas to conserve moisture and reduce erosion, and are grown specifically for being worked back into the soil to add replace and add nutrients. Also, close spacing allows for a root and
December 2010 / January 2011
cover system that protects the plants and underlying soil from the cold. “Legumes make wonderful cover crops because they fix atmospheric nitrogen, which means they take nitrogen from the air and put it back into the soil in a form that usable by the plants,” Rebek said. “Austrian winter peas produces long, hollow vines that are about two to four feet long.” Fimple said some people, however, like to till or plow their garden up to kill insects and weeds before cold weather sets in and just let the area sit over the winter season, Fimple said. Culbertson said buckets can be good to put over rose bushes and small shrubbery as coverings to protect them from the elements. Plants and flowers that are susceptive to cold-weather damage should be dug up, potted in a planter of appropriate size (to allow for some root expansion), and stored indoors or in a garage. Grass should be mowed a last time, trees and shrubs pruned and trimmed, and vegetation watered well a last time before a hard freeze. For covered, cold-weather crops and perennial spring-blooming flower bulbs and trees, the best time to plant is in the mid- to late-fall. “It’s not a lot of stress on your plant because it goes dormant,” Culbertson said. “That way it gets the root system ready for spring.”
AIR QUALITY STORY PROVIDED BY FAMILY FEATURES
[ By Lisa Lewis ]
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Chiropractic: My Snuggly Pajamas [ By Dr. Dawn Hacker ]
PHOTO PROVIDED BY STOCK.XCHNG
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ore people these days are visiting the chiropractor for not only the normal back pain and headaches, but also for treatment of their asthma, chronic sinusitis, sports injuries, and a variety of other ailments. After visiting with some of my first- time chiropractic patients, I found many of them were nervous and scared. They had tried everything else with no relief, and were coming to me as the last resort. I found the reasons they were nervous and scared were because they had no idea what to expect and had a fear of being “cracked” by someone they did not know. The only impression of chiropractic they had was something seen on television or an experience heard from someone they knew. Going to the chiropractor is something I compare to my favorite pair of snuggly pajamas. We all have them, those favorite pajamas you cannot wait to put on after a long day of work and you know right when you put them on, everything is right with the world. This is the feeling you should have after a visit to the chiropractor. First, you have to find a chiropractor. Do not open the phone book and randomly pick one. Ask your friends, co-workers, family members and even your primary care physician whom they recommend. Most offic-
There are many types of chiropractors just like people... You will know when you have found ‘your snuggly pajamas.’ es have a website that will inform you about the chiropractor and treatments offered. You should stop by the office and look around. You should be comfortable when you walk in. There are many types of chiropractors just like people; we all have different personalities and styles. Keep looking until you have found the one that fits. You will know when you have found “your snuggly pajamas.” On the initial visit, the chiropractor should perform a physical exam. It will consist of neurological tests such as testing your reflexes; orthopedic tests, such as pressing on your head or lifting your leg. Sometimes additional diagnostic studies such as x-ray, MRI, or laboratory tests are needed to get an exact diagnosis. Afterward, the chiropractor will explain their diagnosis and plan for treatment. The spinal adjustment is the first procedure. There are several methods of adjusting, such as Diversified or Gonstead, with these methods you will sometimes hear
an audible sound, known to many as the “crack.” The Activator method is used when the chiropractor uses an instrument to make the adjustment. The Thompson method uses a drop table to assist in the adjustment, just to name a few. The audible sound, “pop/crack,” is gas or pressure being released from the joints, like popping your knuckles. During the first few visits, you may be a little anxious, but your chiropractor should make sure you feel comfortable and understand everything before proceeding. Chiropractors also use therapies, such as ultrasound, electrical muscle stimulation, ice/heat therapy, traction tables, and spinal exercises to aid in your treatment. These therapies help facilitate the adjustment and decrease soreness. Many chiropractors have other certifications to perform additional therapies such as soft tissue techniques (ART or Graston), acupuncture, and even animal chiropractic. Chiropractic is an amazing gift to your health. After the first couple of visits, when the nervousness and apprehension wears off, you will be comfortable with your chiropractor. You will notice an overall improvement in the quality of life. It will be like putting on your snuggly pajamas.
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Events december 2010 / january 2011
Lavender Valley Acres - open for Christmas Season, Free Garden Tours 580-588-2855 Holiday Lights Spectacular Nov. 19-Dec. 30 Midwest City - 405.739.1288 Crystal Christmas - Nov. 20-Dec. 31 Woodward - 800.364.5352 Christmas in the Park - Nov. 20-Dec. 31 Yukon - 405.350.8937 Festival of Lights - Nov. 23-Dec. 31 Chickasha - 405.224.9627 Kingfisher in Lights - Nov. 24-Dec. 30 Kingfisher - 405.375.4445
Dickens Weekend - Dec. 2-5 Edmond – 405.249.9391 Christmas Parade of Lights - Dec. 2 Stillwater- 405-742-8359 Garland Arts & Crafts Show - Dec. 3 Shawnee - 405.399.2070 Festival of Light Christmas Parade - Dec. 3 Sand Springs - 918.245.3221 First Friday Gallery Walk - Dec. 3-4 Oklahoma City - 405.525.2688 Boys Ranch Town Drive-Thru Christmas Pageant - Dec. 3-5 Edmond - 405.341.3606
Festival of Angels - Nov. 24-Dec. 30 Ponca City - 580.762.2273
Woolaroc Wonderland of Lights Dec. 3-5, 10-12, 17-19 Bartlesville - 918.336.0307
NRHA Futurity & Adequan Championship Show - Nov. 25-Dec. 4 Oklahoma City 405.946.7400
St. Andrew’s Annual Christmas Arts and Crafts Show - Dec. 4 Stillwater - 405.372.3357
Garden of Lights Festival Nov. 25-Dec.31 Muskogee - 918.684.6302
Winterfest Craft Show - Dec. 4 Kingfisher - 405.375.4533
Christmas Kingdom at the Castle Nov. 25-Dec. 31 Muskogee - 918.687.3625 Holiday Lights on the Hill Nov. 26-Dec. 27 Tulsa - 918.591.6053 Christmas in the Park - Nov. 26-Dec. 31 Elk City - 580.225.0207 Rhema Christmas Lights - Nov. 25-Jan. 1 Broken Arrow - 918.258.1588 Downtown in December - Nov. 26-Jan. 2 Oklahoma City - 405.235.3500 Territorial Christmas Celebration - Dec. 2 Oklahoma City - 405.235.4058 Parade of Lights - Dec. 2 Chickasha - 405.224.0787
Christmas Parade of Lights - Dec. 2 Woodward - 580-254-8521 Christmas Parade of Lights - Dec. 2 Stillwater - 405-742-8359 Christmas Parade - Dec. 2 Vinita - 918-256-7133
Oklahoma Bluegrass Club Music Festival - Dec. 4 Del City - 405.677.1509 Journey to Bethlehem - Dec. 4 Guthrie - 405.535.0720 Fly-In - Dec. 4 Ponca City - 580.767.0470 Festival of Lights Parade - Dec. 4 Okmulgee - 918.758.1015 Cowboy Christmas Parade - Dec. 4 Oklahoma City - 405.235.7267 Christmas Parade - Dec. 4 Stroud – 918.968.4910
Journey to Bethlehem Dec. 4 Guthrie 405-282-1947 Territorial Christmas Celebration Dec. 4-24 Guthrie – 800.299.1889 6th Annual Devon Energy Holiday River Parade - Dec. 4 Oklahoma City 405-231-9012
Christmas Parade - Dec. 2 Shawnee - 405.273.1080 Christmas on the Western Frontier Dec. 2 El Reno – 405.262.8888 A Very Merry Pops Starring Jeff McCarthy and Gwendolyn Jones Dec. 2-4 OKC Philharmonic 405-842-5387
Christmas Parade of Lights - Dec. 6 Pauls Valley - 405.238.6491 Holiday Celebration - Dec. 9 Seminole - 4065.382.3640 Christmas Parade - Dec. 9 Perry - 580.336.4684 Candlelight Trolley Tour - Dec. 9-11 Guthrie - 405.282.6000
Candlelight Trolley Tour Dec. 2-4, 9-11, 16-18 Guthrie 405.282.6000 Journey to Bethlehem - Dec. 2-5 Oklahoma City - 405.495.0439
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Santa’s Village & Holiday Bazaar - Dec. 4 Watonga - 580.623.4681
Opening Night Ceremonies and Lighted Parade - Dec. 4 Guthrie 405-282-1947
Holiday Happening - Dec. 2 Norman - 405-325-4712
Chickasha Festival of Light Bridge.
LIVE on the Plaza - Dec. 10, Jan. 14 Oklahoma City - 405.308.5991 Circuit of Art - Dec. 10 Norman - 405.360.1162
December 2010 / January 2011
Victorian Walk - Dec. 11& 18 Guthrie - 800.299.1889 PSO Holiday Parade of Lights - Dec. 11 Tulsa - 918.585.1201 Historic Homes Tour Guthrie 405-282-1947 Eagle Watch - Dec. 11 Norman - 405.321.4633 Deluxe Indie Craft Bazaar - Dec. 11 Oklahoma City - 405.816.2476 Deck the Halls Arts & Craft Show - Dec. 11 Guthrie - 405.570.7661 Creative Craft Festival - Dec. 11 Norman - 405.360.4721 Tulsa Ballet Presents “The Nutcracker” Dec. 11-12, 17-19, 22-23 Tulsa - 918.749.6030 City of Yukon Presents “Sounds of the Season” - Dec. 16 Yukon - 405.350.8937
Celebrity Attractions Presents “Burn the Floor” - Jan. 4-9, 11-16 Oklahoma City - 800.869.1451 First Friday Gallery Walk - Jan. 7 Oklahoma City - 405.525.2688 2nd Friday Circuit of Art - Jan. 14 Norman – 405.405.360.1162 The Merchant of Venice Shakespeare in the Park - Jan. 14-16 Oklahoma City University 405-235-3700 From the Pens of Great Pianists - Jan. 15 Horacio Gutierrez, piano Joel Levine, Conductor OKC Philharmonic 405-842-5387 Ultimate Eagle Watch - Jan. 15 Kaw City - 800.535.1079 National Soul Food Cook-Off - Jan. 15 Muskogee - 918.684.6363 Bald Eagle Watch - Jan. 15, 29 Sulphur - 580.622.7234
Victorian Walk - Dec. 18 Guthrie - 800.299.1889
International Finals Rodeo - Jan. 14-16 Oklahoma City - 405.235.6540
KB Craft Fest Winter Arts & Crafts Show - Dec. 18 Ponca City - 580.716.0531
Oklahoma City Home & Garden Show Jan. 21-23 Oklahoma City - 800.466.7469
All-College Basketball Classic - Dec. 18 Oklahoma City - 405.236.5000 Fort Reno Christmas Guns - Dec. 19 El Reno - 405.282.6000 Okie Flyers Fly-In - Dec. 25 Claremore – 918.343.0931 American Red Cross Blood Drive 9 am-2pm Stillwater Public Library 405-372-0025 Opening Night - Dec. 31 Oklahoma City - 405.270.4848 FireLake Grand New Year’s Celebration - Dec 31 Shawnee - 405.964.7263 Starlight Gala - Dec. 31 Stillwater - 405.742.5387 Oklahoma Bluegrass Club Music Festival - Jan. 1 Del City - 405.760.3064 Quartz Mountain Eagle Watch Jan. 1-2, 15-16, 29-30 Lone Wolf - 580.563.2238
Russian National Ballet Theatre Presents “Swan Lake” - Jan. 25 Edmond - 405.285.1010 Oklahoma City Boat Show - Jan. 27-30 Oklahoma City - 405.733.3474 Cherryholmes - Dec. 28-29 OKC Philharmonic - 405-842-5387 Trail Dance Film Festival - Jan. 28-30 Duncan - 580.467.8519 Green Country’s Midsouth Hunting, Fishing & Tackle Show - Jan. 28-30 Tulsa - 918.343.4868 Tulsa Boat, Sport & Travel Show Jan. 31-Feb. 6 Tulsa - 918.481.6871 Know of an event? E-mail Bradley Smith at bradokhealth@gmail.com Want to share? E-mail photos or stories from any of these events to Brandy Morris at brandyokhealth@gmail.com
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December 2010 / January 2011
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December 2010 / January 2011