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“Official� Health and Fitness Magazine of Oklahoma
June/July 2013
Allergies Community Health Tulsa Cancer Institute
Thunder Fit Camps Pg. 42
Meet the Blevins Family
CONTENTS
Volume 3, Issue 5
JUNE/JULY 2013 Helpful Fitness Tips for Men Over 40 7 New Prescription Drug Laws 8 Staying Young And Healthy Is A Family Affair 9
PRIME Simple And Easy Steps To Help Protect Your Identity 10 Athletics At U.s. Grant Highschool Help Students Overcome Their Environment 11 New Health And Wellness Campus Will Make A Difference In The Health Of Our Community 14 Skin Cancer Signs And Warnings 16 It's Not Vain To Say 'Goodbye' To Varicose Veins 18 Don't Let Your Bladder Control You 19 Win The Battle Against Those Pesky Allergies 19 Are Diet And Physical Activity Related To Your Risk Of Cancer 20 A United Front: Addiction And Medical Professionals Work Together For A Cure 22
FITNESS How Comfortable Are You At Your Gym Or Bootcamp 23 Foot Care: Say Goodbye To Painful Corns 25 Breast Cancer, Taking Preventive Measures 26
BABIES ON BOARD Back To School Drive In July 32 An American Dream Realized 36 Today Is The Day You Declare War 40 Thunder Fit Camp Visits U.s. Grant High School 42
TALK Work Site Wellness Programs Lead To Better Health, Better Production 46
COVER PHOTO BY DAVID HOLBROOK, CONTENTS PHOTO BY BRADLEY SMITH
IN EVERY ISSUE Publisher/ Editor's Letter ............................................................... 6 Governor Mary Fallin .......................................................................8 Lt. Governor Todd Lamb ................................................................ 9 Fiscal Fitness ...................................................................................10 Babies on Board ...................................................................... 32-34
Dean Blevins Has a Lot to Smile About pg. 36
okhealthandfitnessmagazine.com
June/July 2013
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Editor’s Letter
I am lost for words for the devastation that we as Oklahomans have endured during last months tornadoes. The lives that were lost and the destruction of property is without a doubt some of the worst in human history. Our hearts and prayers go out to Contact all of those individuals who were affected Bradley Smith at by this. I personally went out in the areas bradokhealth that were hit by the storms and what I @gmail.com saw was a community of people facing adversity but were very strong, tough, resilient and determined to get their lives and their community back and to bring their lives some sort of normalcy. In this issue of OK Health and Fitness, we have covered several articles that I believe will best answer any questions that you might have for you and your family when it comes to your health and fitness needs. We have such a great staff of contributing writers and we are always adding new writers in every issue. Please remember these articles are for you to understand what will best help your families and is never a reason to not go and see your doctor. So, if you ever feel there is a reason why you should see a doctor because of a possible medical condition, then you need to schedule an appointment right away. We pray that each and every one of you stay safe this summer and never forget about those that are in need of attention such as our Senior Citizens and our four-legged babies. ENJOY!!! "Think and be Healthy"!
[Bradley Smith, Editor]
June/July 2013 Vol 3 - Issue 5 Publisher/ Editorial Director Brandy Morris (405) 614-5373 brandyokhealth@gmail.com Editor-in-Chief/ Advertising Director Bradley Smith (405) 614-2615 bradokhealth@gmail.com Editorial Assistant Brittany Snapp brittanyokhealth@gmail.com Area Sales Walt Valega waltokhealth@gmail.com Creative Director Stacy L. Beal - Model Tee stacyokhealth@gmail.com Contributing Writers Brandy Morris Bradley Smith Governor Mary Fallin Lt. Governor Todd Lamb Brittany Snapp Chris Petermann Amy Petermann Coach Charles Welde, Jr. Laura Brennan Dr. Edward H. Yob, DO Dr. Dominic M. Pedulla, MD, FACC Dr. Mary W. Martin, MD Dr. Mark Lipe, MD Greg Cameron Karen Walker Steve Clausen Nikki Nguyen Dr. Anureet K. Bajaj Amy Mitchell Layce Arvizu Oklahoma City Thunder Photographers Brandy Morris Bradley Smith David Holbrook Laura Brennan Greg Cameron Karen Walker Steve Clausen Amy Mitchell Oklahoma City Thunder J.P. Wilson Richard Rowe COVER Dean Blevins and Family by David Holbrook OK Health and Fitness is a bi-monthly magazine published 6 times a year. Subscription rates are $24.00 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 Copyright 2013 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.
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Fitness Over 40: What Men Need To Know About Maintaining Health And Fitness As They Grow Older
[by Brittany Snapp]
PHOTO COURTESY OF MONKEY BUSINESS IMAGES VIA STOCKFRESH
Aging is something none of us look forward to. For men, growing older is typically associated with weakness, dwindling muscle mass and a burgeoning waistline. Why are there such negative connotations associated with aging? Are the aforementioned side effects of aging inevitable or are they a result of lifestyle changes that occur as men grow older? Plenty of athletes have shown that men can maintain good health and muscle mass as they age. MMA fighter Randy Couture was the UFC heavyweight champion at age 44. Former Green Bay quarterback Brett Favre signed a two-year, $25-million contract when he was 39. Aging cannot be avoided, but there are things that men can do to maintain muscle mass and take care of their health. Preston Nesemeier, fitness director for Oklahoma State University's Colvin Center, said adults should aim to get at least 150 minutes of moderate-intensity cardiovascular exercise per week. He said regular aerobic exercise can help maintain and improve heart health, blood pressure, lung function, endurance and increase HDL, or “good cholesterol,” and lower LDL, or “bad” cholesterol. Nesemeier said there are a variety of low-impact aerobic exercises that are gentle on the joints such as walking, stationary bicycling, using the elliptical trainer, water aerobics and the rowing machine. Nesemeier said men should also resistance train each major muscle group two to three times a week using a variety of exercises and equipment. “Muscular strength and endurance exercises are important to help prevent muscle loss and maintain and improve a person's ability to perform activities of daily living,” he said. Even though he said weight training is very beneficial for men over 40, Nesemeier warns that very light to light intensity exercise is best for older people or those just starting to exercise. Light intensity weight training includes using body weight exercises, free weights or machines. “Many people find it helpful to work with a personal trainer to learn safe and effective exercise for their particular needs,” he said. Besides aerobic and resistance training exercises, men over 40 should stretch to maintain and increase flexibility. Flexibility okhealthandfitnessmagazine.com
is key in preventing falls and reduces risk of injury from aerobic and strength training exercises. Nesemeier said men should stretch at least two to three days a week to improve range of motion and hold each stretch for 10 to 30 seconds to the point of slight discomfort or tightness and repeat each stretch two to four times, accumulating 60 seconds per stretch. Balance is another thing men should work on as they age. As men grow older, they lose bone density, which makes it more likely for them to break a bone if they fall. One way to prevent that is by increasing balance. “Improving your balance can help maintain your independence and prevent falls,” said Nesemeier. Standing on one leg, using stability balls, doing single leg exercises and practicing yoga are great ways for men to improve balance. How do men avoid that dreaded “spare tire” around the waistline? Nesemeier said the best way to lose or avoid excess fat is to follow a program that incorporates healthy eating, aerobic and strength training exercises. For men over the age of 40, juggling work and family responsibilities can make fitting in fitness seem like a daunting task. Time is one of the main issues that Nesemeier said men in this age group complain about. “Multiple shorter sessions of at least 10 minutes is acceptable to accumulate the desired amount of daily exercise,” he said. Nesemeier said the other major complaint from men over 40 is “I don't like to exercise.”
don't like. Find something you like, and do it.” For men over 40, getting started with fitness is the key. There are many advantages to making the time to get active and making changes with your lifestyle. Some men may feel intimidated or overwhelmed at starting a fitness program later in life, but if they approach it slowly, they should be able to see results in maintaining good health and mobility as they age. “Achieving regular exercise and physical activity are important to physical health, as well as mental health,” Nesemeier said. “Being physically active can help you continue to do the things that you love to do.”
“Variety is the key,” explained the fitness director. “Don't do something that you June/July 2013
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Governor Mary Fallin Signs Prescription Drug Abuse Prevention Measures into Law
Special Message from Governor Mary Fallin
Governor Mary Fallin has signed into law three measures to combat prescription drug abuse in Oklahoma. House Bill 1783 prohibits a written or oral prescription containing the painkiller hydrocodone from being refilled. Previously, there were no limitations on prescription refills. House Bill 1782 permits emergency responders to administer lifesaving medication to counteract a prescription drug overdose. House Bill 1781 allows the Oklahoma Department of Mental Health and Substance Abuse Services (ODMHSAS) to access key, nonidentifiable information regarding prescription drug use from the Oklahoma Bureau of Narcotics and Dangerous Drugs for research purposes, to identify areas where drugs are over-prescribed and abused in order to aid in the prevention of prescription drug abuse. “These reform measures will help combat the growing problem of prescription drug abuse in Oklahoma,” Fallin said. “More than 81 percent of drug-related deaths in Oklahoma are caused by prescription drugs. That figure is unacceptable, and these reforms will tackle this problem head on and help save lives in the process. My thanks go out to the Oklahoma Legislature for working with me to address this important issue, and to ODMHSAS
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Commissioner Terri White for her dedication to fighting substance abuse in Oklahoma.” In her State of the State speech, the governor highlighted the need to deal with the growing problem of prescription drug abuse in Oklahoma. One survey indicates eight percent of Oklahomans – more than twice the national average – are abusing prescription drugs. The FY2014 budget agreement includes $17.4 million in additional funds to support ODMHSAS operations, including prescription drug prevention and treatment initiatives. “As a state, we are committed to providing the resources to prevent drug abuse from occurring in the first place,” Fallin said. “That's why this year's budget includes a significant increase in resources for prescription drug abuse prevention and treatment initiatives. These programs will help Oklahomans get healthier and improve the already great quality of life in our state.” W h i t e thanked the governor and the Legislature for supporting the agency's efforts to prevent prescription
drug abuse. “This is a chance to get out in front of an issue that has each year claimed an increasing number of lives,” White said. “Strong, preventive actions such as this just make sense, and will make a difference in Oklahoma's efforts to reduce the negative consequences of addiction. The governor's support for substance abuse prevention and treatment initiatives has been vital, underscores that the state has set this as a priority now and in the future, and is an example to be followed by others nationally.”
The Office of Governor Mary Fallin Oklahoma State Capitol 2300 N. Lincoln Blvd., Room 212 Oklahoma City, OK 73105 Local: (405) 521-2342 Fax: (405) 521-3353 okhealthandfitnessmagazine.com
PHOTOS COURTESY OF STOCKFRESH
[from Governor Mary Fallin’s Office]
Stay Young, Stay Healthy
Special Message from Lt. Governor Todd Lamb’s Office
PHOTO COURTESY OF MONKEY BUSINESS IMAGES VIA STOCKFRESH
[by Lt. Gov. Todd Lamb] Each Oklahoma family is unique. Whether it is size, traditions or habits, we are marked by our various characteristics. As parents, we instill values and principles in our children we feel will benefit them down the road. Even the smallest impact we make on our children now will greatly affect them in the future. The habits we exemplify will reflect our priorities. We should attempt to set good examples that have the potential to affect others as well as ourselves. As parents, Monica and I make it a priority to keep our family physically active. Our children are involved in sports and Monica and I run, bike and exercise to remain healthy. I have also coached our daughter's soccer teams and our son's football teams for years. It is important to remember that health and fitness affect more than just you. As we age and schedules get busy, it becomes more and more difficult to remain healthy and fit. But our children are eyewitnesses to our activity or lack of activity. Many times we focus on the detrimental effects of alcohol, tobacco and drugs on our children, and rightfully so. But too often we overlook the deadly effects obesity and inactivity can have on our children. Throughout the United States, onethird of children are overweight or at risk of okhealthandfitnessmagazine.com
becoming overweight or obese. Obesity is related to many of the diseases that cause early, preventable deaths, and most of our overweight and obese children will continue this lifestyle into adulthood. Boys from the ages of 6 to 18 will decrease their involvement in physical activity by 24 percent. Girls at the same age will decrease their participation in physical activity by 36 percent. So much of what they do and are involved in is a direct result of our parental influence. Studies done by the University of Nevada show that extracurricular activities result in greater school attendance, better grades and teamwork and leadership skills for our children, as well as the prevention of their participation in drugs and alcohol and problematic behaviors. If we invest time in our children, encouraging them to stay active at such an impressionable age, our investment will be priceless for future generations. Make staying healthy a family affair. Simple activities like going on a walk together, eating healthy dinners and encouraging one another can generate positive results. I personally want to provide my children with a health model that will allow them to grow and maintain a healthy lifestyle.
You may reach us in person or by mail, phone or fax. Address: 2300 North Lincoln Boulevard, Room 211 Oklahoma City, OK 73105 Phone: 405-521-2161 Fax: 405-522-8694 We look forward to hearing from you! June/July 2013
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By Chris and Amy Petermann
Fiscal Fitness
Tips to Help Prevent Identity Theft
Technology can be used to make your life easier. It is a wonderful asset if it is used correctly. Remember, thieves also use technology to steal your identity. The following information is a short list of how to lessen your risk of identity theft. Shred All Personal Documents This should be second nature to you, but make sure you are being diligent with the documents, especially those wonderful credit card offers. The more the shredder cuts your documents; the more it reduces the thieves' ability to piece your financial life back together. Do Not use your Debit Cards online!! Your debit card is tied to your checking account, so fraudulent charges will be deducted from the account before you are aware. Remember, getting your money back is a lot harder than having fraudulent charges removed from your credit card bill. Use a Post Office Box. A drive-by mailbox is an easy way for thieves to get the information they need to steal your identity. A Post Office Box is more secure, and you do not have to worry to stop the mail delivery when you go on vacation.
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Stop Mail Delivery When You Go on Vacation. If you do not have a Post Office Box, add this step to your 'to do' list before going on vacation. Do not let mail sit in the mailbox for an extended amount of time.
to get your prize, the caller just wants your information. Do not fall for it. You can always check out the validity of the statement by going onto the Web and researching the 'company' that supposedly is giving you your gift.
Do Not Give Out Information to Anyone that You Have Not Initiated the Communication. This is such an easy trap that people fall into, and it is one of the easiest to prevent. If you receive a call or email, requesting personal information- DO NOT ANSWER. Instead, find the number of the business that called or emailed in a phone book or on the back of the card and call the business back yourself. Even if it is your credit card company telling you about fraudulent charges, politely hang up and call the fraud department yourself. This way you know the validity of the business you are giving your information to.
Secure Your Personal Information at Home. This may seem strange, but identity theft by people you know is more prevalent than you might expect. Parents are stealing children's identity and other family members are stealing personal information or even checks to accounts. At home is where you let your guard down the most, and you could be more at risk.
You Did Not Win the Big Prize. If you receive a call announcing you are a big winner, more likely the only prize you will win is someone is now using your identity. If it sounds too good to be true, it probably is. Especially if they request a Money Card with a certain amount of information in order for you
This is just a short list of ways to lessen your risk of identity theft. Next article, we will continue the identity theft conversation. Payne County Bank, is a 100 percent employee-owner community bank located in Perkins, Oklahoma and Member, FDIC. Find us on the web at www.PayneCountyBank.com. Chris Petermann is a Vice President at Payne County Bank. Amy Petermann, an adjunct professor, taught Personal Finance at the University of Central Oklahoma.
okhealthandfitnessmagazine.com
PHOTOS PROVIDED BY STOCKFRESH
PRIME
The Athletics Alternative Dominating a Student-Athlete's Time and Leaving Them Too Exhausted for Mischief
[by Offensive Coordinator Coach Charles Welde, Jr.]
PHOTOS PROVIDED BY BRADLEY SMITH
The administration and teachers at U.S. Grant do a great job of positive encouragement, but the volume of negative messages our kids are peppered with when they are away from school can be overwhelming. A student's older brother involved with drugs or
gangs can undo a semester's worth of positive reinforcement in a weekend. The philosophy we have adopted with the football program at U.S. Grant is to dominate as much of our student athlete's time as possible. Then when we send them home we want to make sure they are too exhausted to get into trouble. Of course, this philosophy only works if the kids participate in our after school program. To get the student athletes committed to us, we talk about “setting the hook.� The majority of our kids have something missing in their lives. It could be something obvious like a father figure or economic stability, or something less recognizable like a history of abuse. We aim to connect with each of our players by helping fill those voids
U.S. Grant Generals Head Coach, Dan Burgess okhealthandfitnessmagazine.com
however we can. When a student understands that he is important to us and means something to our program he is more likely to consistently participate in after school activities. Our workout sessions have become part weight lifting, part circuit training, and part aerobics. We have taken common lifts and minimized rest intervals while also adding a cardio aspect. Here are a few things we do in the weight room that leaves our athletes exhausted and covered with sweat. Timed Bench Press: We pair the kids in groups of two making sure to match the abilities as closely as possible. Instead of giving each person several sets, we will have them bench for a set period (30 seconds for example). Then we Continued on pg. 45
U.S. Grant High School is located at 5016 S. Pennsylvania Ave., Oklahoma City, OK, 405-587-2200. http://okcs.usgrant.schooldesk.net/ Football Office: 405-587-2333. Charles Welde has a Master's Degree in Sports Management from the University of Oklahoma and is an adjunct professor in Leisure Services at Oklahoma City Community College. Coach Welde has 14 years of football coaching experience at the high school, junior college, and arena league levels. Charles is also a volunteer for health and fitness related organizations such as the Police Athletic League and Oklahoma City Parks and Rec. June/July 2013
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Pursuing Your Dreams Despite a Serious Medical Condition
Professional Athlete Carl Schlacht Leads an Active Life On and Off the Race Track
PI is an inherited medical condition that affects the cells, tissues and organs of one's immune system. Because the immune system for those living with PI does not work as it should, people with the condition are more susceptible to common infections and germs, and consequently, secondary complications that can be severe. According to the World Health Organization, there are more than 150 different types of PI, each affecting different parts of the immune system, but all leading to severe and frequent infections. While the more severe forms of PI are often diagnosed shortly after birth, according to the American Academy of Family Physicians, many people aren't diagnosed until their 20s or 30s. Living an “Extreme” Life Despite Primary Immunodeficiency Professional Supercross racer Carl Schlacht was diagnosed with Agammaglobulinemia, a disorder classified as primary immunodeficiency, at age one. “I decided early on that I would not let PI prevent
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me from competing in Supercross and achieving my lifelong goal of becoming a professional racer,” said Carl, who turned pro in 2005. Today, Carl's one of approximately 80 racers who tour the U.S. each year competing in front of tens of thousands of fans at each venue. The sport, which consists of racing off-road motorcycles with steep jumps and obstacles, requires peak conditioning, daily
practice and months of training leading up to the season. “As a professional athlete I always have to be at my physical best,” said Carl. “This means I have to manage my condition appropriately to ensure I have the right steadystate of immunoglobulin in my body. Immunoglobulin helps protect me against infections.” Carl manages his condition weekly
Recognize the Signs and Symptoms The Jeffrey Modell Foundation has identified 10 general warning signs of Primary Immunodeficiency in children: * Four or more new ear infections within 1 year * Two or more serious sinus infections within 1 year * Two or more months on antibiotics with little effect * Two or more pneumonias within 1 year * Failure of an infant to gain weight or grow normally * Recurrent, deep skin or organ abscesses * Persistent thrush in mouth or fungal infection on skin * Need for intravenous antibiotics to clear infections * Two or more deep-seated infections including septicemia * A family history of PI okhealthandfitnessmagazine.com
PHOTOS COURTESY OF GETTY IMAGES
What would you do if you were frequently sick and knew that even catching a common cold could turn into a serious medical ordeal? This is a question that faces the approximately 250,000 people in the U.S. who have been diagnosed with primary immunodeficiency (PI).
with Hizentra®, Immune Globulin Subcutaneous (Human), from CSL Behring. Hizentra is an immunoglobulin replacement therapy, indicated for the treatment of primary humoral immunodeficiency, that is administered subcutaneously (i.e., under the skin). “Treating PI weekly keeps my immunoglobulin serum levels at a steady-state,” said Carl. “This works for me. Due to the product's low volume it only takes about an hour to an hour and a half a week to self-administer. The ability to manage my condition wherever and whenever I choose is really convenient as I lead a fast-paced life.” Carl added, “I'd recommend anyone experiencing the warning signs of PI to visit his or her doctor. I also encourage people who have PI or another serious medical condition to chase their dreams and not let their condition hold them back.” Carl, who is sponsored by CSL Behring, plans to take his own advice and continue competing at the highest level of his sport. For more information about primary immunodeficiency, visit www.treatingPI.com, and to learn more about Hizentra, visit www.Hizentra.com.
“Official” Health and Fitness Magazine of Oklahoma
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Layce Janee Arvizu WBFF Fitness Model
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11 am - Noon & 6:30 pm Group Sessions & One on One
Nutrition Plans Available
405-343-3796
1117 SW 59th St - Oklahoma City, OK 73109 Hours 6am -9pm Mon.-Fri https://www.facebook.com/pages/Beast-Bodies-by-Layce-Fit-Fitness-Studio okhealthandfitnessmagazine.com
June/July 2013
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The Oklahoma City-Cou Together We Can Improve T Welcome to the Northeast Regional Health and Wellness Campus – a bold new vision in Health. That's what the ad says, but what does it really mean to residents of Oklahoma County and especially residents of Northeast Oklahoma City?
health designed to address multiple health needs and provide preventive services and resources along with traditional clinical services.
It's no longer a surprise to most Oklahomans that our state has some of the
The Wellness Campus is truly a collaborative effort, engaging community partners and the community itself. We can talk all day about improving our county's health, and we have talked about it, but when you provide an avenue for individuals to actually participate, then improving health becomes personal and meaningful, and it's an investment they're willing to make. However, when you're taking on the health needs of thousands, you must have a starting point, and that is where the Wellness Campus plays such an important role.
Gary Cox, Executive Director of the Oklahoma City-County Health Dept. worst health outcomes in the nation, and those outcomes include the Oklahoma City metro area. It seems overwhelming enough to tackle our own health needs, much less the health and wellness needs of a metropolitan city, but that's exactly what we're doing. The Wellness Campus represents a new model in public
The 54-acre Campus itself, although open to everyone, is located in the 73111 ZIP code, identified as having the worst health outcomes in the city, and the services offered will target the health needs of that community. Since the ground was first broken on the Campus to the most recent Grand Opening and following Community Festival, the residents of that community, along with other partners, have played a pivotal role in seeing the Campus come to fruition, and their support has been overwhelming.
Governor Mary Fallin cuts the ribbon at grand opening for the new Northeast Regional Health and Wellness Campus.
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Now that the Campus is open, individuals can utilize the services offered to
meet their health and wellness needs, but services will go beyond traditional care. Multiple factors have contributed to our poor health, but many of them are tied to unhealthy choices and limited resources. The greatest cause of sickness and disease can be significantly contributed to tobacco use, obesity and drug and alcohol abuse, and Campus services will address all of these, tackling them on the front end, with the goal of preventing the escalation of chronic disease. Preventing illness is the only way we're going to significantly change our health outcomes and invest in the health of our future generations. The Campus is also designed to promote physical activity and provide resources For More Information call 405.427.8651 or access the website at OCCHD.Org/About/WellnessCampus okhealthandfitnessmagazine.com
PHOTOS PROVIDED BY LAURA BRENNAN
[by Gary Cox]
unty Health Department The Health Of Our Community Campus Services and Amenities Regional Food Bank Pick-Up Site Nutritional Education Classes Healthy Cooking Demonstrations Northcare – Behavioral Health Services OU Health Clinic Seniors on the Move – Promoting health and wellness in seniors age sixty and older Sisters in Motion – Providing health and wellness support for women Total Wellness – Providing education in prevention of diabetes, heart disease, cancer, and asthma YWCA – Providing community services such as domestic violence intervention, counseling, community groups, and prevention education Walking Trails KaBOOM! Playground Demonstration Kitchen Conference Rooms Emergency Operations Center
Future Services and Amenities Workforce Development and Training Opportunities – Provided by Workforce Oklahoma Access to Continuing Education On-site Pharmacy Literacy Education Community Garden Pavilion
PHOTOS PROVIDED BY LAURA BRENNAN
Farmer's Market Pavilion to the community. A one mile walking trail is located on the campus and open to the public. A KaBOOM! Playground will be built in June, providing a place for children to safely play outside. Plans are underway for a community garden to be constructed on the Campus site, not only offering fresh fruits and vegetables to be shared with the community, but opportunities for instruction to youth and physical activity. That's a short list of what we can offer, and much more is planned. The original concept was to create a true community Campus that could be shared with those who need it the most, and that concept, although not fully complete in its scope, is now a reality. If we are going to change the health outcomes of our communities, states and nation, we must approach health differently than we have in the past. The okhealthandfitnessmagazine.com
Outdoor Amphitheater Wellness Campus is Sports Fields one new approach, and one we believe will yield results in time because it addresses the real needs, and it involves the residents of our city and county. We've already begun to move the needle, as Oklahoma has moved from 49th to 43rd in the overall health rankings as we've come together in a common goal, but we can do better, and the Wellness Campus is a great place to continue those efforts.
June/July 2013
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Skin Cancer The Epidemic Continues‌
[by Edward H. Yob, DO, Tulsa Cancer Institute Skin Cancer Center]
The skin is the largest organ of the human body. It is the only organ that can be examined without using specialized or invasive equipment. With skin cancers more prevalent, they are easier to detect if both patients and health care providers have an increased awareness of their presence. In the United States, the individual risk of getting melanoma is approximately 1 in 50. The risk of developing skin cancer in general, including basal cell carcinoma, squamous cell carcinoma and melanoma, is approximately 1 in 5 during one's lifetime. While this risk is extremely high, available treatments are extremely successful with early detection. RISK FACTORS You are at increased risk to be diagnosed with skin cancer if: You have more than 50 moles or have large, atypical or unusual moles; A blood relative (parents, children, siblings, cousins, aunts and uncles) has had melanoma; l
You are light-skinned, have red or blond hair or have blue or green eyes; l
l You have a history of other cancers such as breast cancer or thyroid cancer; or
You have a history of sunburn especially blistering sunburns as a child. l
l The biggest risk groups are females aged 15 to 29 and males after age 50.
SIGNS AND SYMPTOMS If you develop new sores on the body that won't heal quickly especially if there is bleeding or if the lesion is enlarging, it could be a sign of basal cell carcinoma or squamous cell carcinoma. It is important to note that most melanomas occur on covered areas of the body
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while most basal cell carcinomas and squamous cell carcinomas occur on sun exposed areas.
surgery. Selected cases may benefit from radiation therapy as well.
When examining your skin for melanoma there are five areas of concern. We call them the A, B, C, D, E warning signs:
PREVENTION
Asymmetry: one-half of the mole doesn't match the other half. Border irregularity: the edges of the mole are ragged or notched. Color: the coloring shows different shades of tan, brown or black within the same mole, especially if areas of red, white and blue are seen in the same mole. Diameter: while melanomas can develop in lesions of any size, if a particular mole is greater than 6 mm (the size of a pencil eraser), a closer look is indicated. Evolving: if a mole or skin lesion looks different from the rest of your moles or if you notice it changing in shape, color or size, it needs to be checked. TREATMENT Surgery is the primary treatment of choice skin cancer. If you have a basal cell or squamous cell cancer on the head and neck, or if the tumor is particularly large or recurrent in other areas, then the treatment of choice is Mohs Micrographic Surgery. Mohs Micrographic Surgery is a specialized form of cancer removal that allows the dermatologist to remove the tumor and examine all of the margins during the procedure to assure both the highest cure rate and the removal of the least amount of normal tissue. This allows for the best cosmetic repair of the area. Early melanomas are treated with surgical excision with wide margins. If the melanoma is more advanced, further procedures such as sampling of the lymph nodes may be indicated. With late stage melanoma, treatment consists of both immunotherapy and chemotherapy following
l Apply Sunscreen daily. The sunscreen should have an SPF of 30 and be reapplied every two hours, especially when swimming or sweating. l The primary prevention factor for all skin cancers is minimizing ultraviolet radiation. Ultraviolet radiation is acquired through sun exposure and artificial tanning in tanning beds. l Wear protective clothing such as longsleeved shirts and wide-brimmed hats. Don't forget sunglasses with a UV protective coating. l Seek shade when appropriate. Remember the sun's rays are strongest between 10 a.m. and 2 p.m. l Use caution near water, snow, wind and sand since they reflect the damaging rays of the sun and will increase your chances of a sunburn. l Avoid the use of tanning beds. Ultraviolet light from the sun and tanning beds can cause skin cancer and wrinkling. If you want to look like you have a tan, consider using sunless selftanning products with sunscreen.
If you are at increased risk for skin cancer, be sure to wear sunscreen, examine your skin from head to toe monthly and have your skin evaluated by a dermatologist at least annually. Further information about your risk of skin cancer and how to detect it can be found on the website www.tciok.org. Click the locations tab then click the Skin Cancer Center and the Patient Education Links.
Tulsa Cancer Institute Skin Cancer Center 8803 S. 101st E. Ave. Suite 335 Tulsa, OK 74133 918.307.0215 ~ www.tciok.org okhealthandfitnessmagazine.com
PHOTOS COURTESY OF ISTOCK PHOTO
The incidence of skin cancer in the United States has been increasing at epidemic proportions over the last several years.
David Holbrook Photography
(405)547-2222 ~ Perkins, OK ~ email: holbrook.d@sbcglobal.net Find us on Facebook: David Holbrook Photography
You're So Vein: When To See A Doctor... Hiding Your Varicose Veins Won't Make Them Go Away
The fact is, if you live long enough, you'll probably get varicose veins. More than 80 percent of women and almost 50 percent of men will develop vein disease at some time in their lives. There is no clear medical cause for vein disease; but heredity, gender, pregnancy, and lifestyle seem to be contributing factors. That's The Way I've Always Heard It Should Be With age comes grace, beauty and intelligence. But no one tells you the rest of the story. Suddenly, these weird, tiny, blue road map marks show up on your legs, and it's not too pretty. While unsightly, these “spider veins” are simply broken blood vessels. We can lay the blame on aging, because as we get older our skin gets thinner, so these lovely little tendrils become more apparent. Smoking, excess weight, and pregnancies can also add to their severity. Some women and men are “lucky” enough to see larger road maps – more like superhighways. Those ugly, bulging, blue, or purplish veins are varicose veins. The valves in our veins weaken over time, which may cause veins to collect blood and dilate, and pop up to
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show their ugly little faces. Varicose veins feel different. Most people experience achiness or heavy feeling in their legs and even burning, throbbing, muscle cramping and swelling in the lower legs. Some patients report a sensation of itching around the veins in the legs. It's not uncommon for patients to tell me that they have given up running, exercise and other sports because their legs just “feel too heavy”. From time to time we see patients who have reoccurring leg pain, and ultrasound examination reveals varicose veins so deep within the tissue that they could not be seen with the eye. That's when you listen to your body! Haven't Got Time For The Pain, Haven't The Need For The Pain Most of us just don't have time for vein problems to slow us down. Luckily, both spider and varicose veins are easy and painless to treat! The most common treatment for spider veins is Sclerotherapy. This treatment involves injecting a saline liquid through a tiny needle directly into the spider veins, causing them to contract and collapse. The procedure is performed in the office by a doctor or nurse and is relatively painless. Depending on the number of spider veins, the procedure may require five minutes to one hour. Afterward, you may need to wear Ace Bandages or compression hose for three to ten days, as recommended by your doctor. The larger varicose veins are treated with laser energy applied directly to the vein. This amazing technology is safe, effective and you will be back on your feet in just a matter of
minutes. In fact, it's so gentle that most patients go back to work the same day. Most patients find their care so easy, their only regret is that they didn't do it sooner. Remember, varicose veins are a health issue, not a cosmetic problem, so it is likely that your insurance will cover the procedure, and the success rate is overwhelming. Nobody Does It Better If you're starting to notice varicose veins, it's time to talk to a vein specialist who is certified and experienced in laser treatments. You'll want to know how severe they are and what your options include. Most likely, your doctor will first prescribe some type of noninvasive therapy to try to calm the veins, like compression hose and leg elevation. These therapies tend to alleviate some of the symptoms but won't make the veins disappear. Your specialist can best guide your varicose vein treatment. Last, you shouldn't be afraid. Your varicose vein procedure can give you back the smooth legs you had before the “road maps”. Who knows… you may catch yourself admiring your beautiful, healthy legs and singing You Belong To Me! Dominic Pedulla MD is a board certified cardiologist specializing in varicose veins. His office offers no obligation, free consultations for people interested in having their veins evaluated. Call his office today at (405) 947-2228 3300 NW 56th Street, OKC, OK. okhealthandfitnessmagazine.com
PHOTOS COURTESY OF MORGUEFILE
Ok, so Carly Simon may not have been singing about her legs when she wrote one of the most famous pop songs in history, but anyone with varicose veins can appreciate the pun. We weren't all born with long, lean gams, and try as we might, our legs (like our faces) will also show the signs of aging. But spotting the difference between cosmetic changes and the tell tale signs of vein disease, just might be more important than you think.
What keeps you from enjoying life? For More Than 33 Million Americans, It's Bladder Control Issues [by Dr. Mary W. Martin, MD] Bladder control problems are much more common than you would think. In fact, if you had a group of people sit and talk about it, you'd be surprised how many admit to having some control issue. Because it's “not something we talk about,” most people assume they are the only person living with the issue. If that's you, you're not alone! If you've tried other treatments like diet modifications, biofeedback, and medications and still experience bladder control problems, you may be relieved to hear about another option: InterStim® Therapy. This FDA approved treatment can eliminate or greatly reduce bladder control symptoms for people suffering from urge incontinence, urg e ncy-fre que ncy, urinary re te ntion problems, and even Irritable Bowel Syndrome
(IBS). With InterStim,® you can return to the life you once enjoyed: taking long walks, seeing movies at the theater, sleeping through the night, traveling, and most important, feeling comfortable participating in the daily activities of life. How Does InterStim® Work? InterStim® Therapy works on the sacral nerves, located near your tailbone. Your nerves, which branch out to your organs, control a variety of functions. The sacral nerves control your bladder and the muscles related to urinary function. If the brain and the sacral nerves don't communicate correctly, the nerves will not tell the bladder to function properly, which can cause bladder control problems. InterStim® reconnects this communication by getting the nerves to do their job with
stimulated pulses. Think of it as a pacemaker for your bladder. The best part of InterStim® is that you can experience a three-day trial to see if you like it. Patients' lives can change in just three days. Insurance usually covers the cost, so for millions of Americans, a newfound freedom is here! Mary Martin MD, is one of a few InterStim® specialists in Oklahoma. As an OBGYN, she feels so strongly about helping patients gain control that she offers a FREE Consultation. Visit her website at www.OklahomaBladderControl.com or call her at 272-7026. Visit her at 11 Burton Place, Edmond, OK.
Ahhhh-Chooo! It's Sneeze Season Allergies are considered a "non-threatening" disease, yet they dramatically affect the quality of life of millions of Americans [by Dr. Mark Lipe, MD] Seasonal allergies are the pits. It's not enough that they make you feel bad, but the constant use of antihistamines can leave you on a fog. Pills, inhalers, and nasal sprays may work in the short term, but they can have troubling side effects, and they don't address the source of the problem (only the symptoms). For lasting results, patients need physician-prescribed desensitization to “re-train” their immune systems. Allergy Arts delivers the same healing serum used with shots but in a user-friendly way: as drops under the tongue (sublingual immunotherapy). A new study by Johns Hopkins School of Medicine finds that liquid drops placed under the tongue are effective at staving off allergic reactions. "Our findings are clear evidence that sublingual immunotherapy in the form of allergy drops are an effective potential treatment option for millions of Americans suffering," senior study author Dr. Sandra Lin, an associate professor of okhealthandfitnessmagazine.com
otolaryngology at Johns Hopkins School of Medicine, said What Allergens can be treated? We use a comprehensive serum mix that covers environmental allergies such as weeds, trees, and pollen, as well as food items including milk, eggs, wheat, rice, soy and a variety of fruits and vegetables. The comprehensive mix provides unparalleled protection without increased risk of negative reactions. How long until patients see results? The majority of patients will achieve relief from allergy symptoms in three to six months and can then continue on maintenance serum. Many patients report improved symptoms in just a few weeks. But the question on everyone's mind is: “how save and effective is it?” It is very safe, for both adults and children. The World Health Organization (WHO) has endorsed sublingual immunotherapy as a viable alternative to
injection immunotherapy and most insurance companies have begun to offer coverage as an alternative to shot therapy. The process really is a win-win for both doctors and patients. Patients can have their therapy in the comfort of their home or on the road, if they travel. Doctors don't have to see their patients weekly to monitor their shot routine. In this fast paced, allergy prone world we live in, sublingual allergy treatments may quickly grow to be the norm. Dr. Lipe’s research and the World Health Organizations endorsement of sublingual drops led him to open Allergy Arts of Oklahoma, located at 3300 NW 56th Street. Dr. Lipe welcomes patients to a FREE CONSULTATION. Call him at (405)571-0033 to schedule an appointment. Visit his website at AllergyArtsOk.com June/July 2013
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Diet and Physical Activity: What's the Cancer Connection?
[by Greg Cameron]
Besides not smoking, some important things you can do to reduce your cancer risks are: maintain a healthy weight throughout life, be physically active on a regular basis, and make healthy food choices. Each year, more than 572,000 Americans die of cancer, about one-third of these deaths are linked to poor diet, physical inactivity, and obesity. Getting to and staying at a healthy weight is important to reduce the risk of cancer and other chronic diseases, such as heart disease and diabetes. Being overweight increases the risk of several cancers. Excess weight causes the body to produce and circulate more estrogen and insulin. Both are hormones that can stimulate cancer growth. One of the best ways to get an idea if you are at a healthy weight is to check your Body Mass Index (BMI), a score based on the relationship between your height and weight. To reduce cancer risk, most people need to keep their BMI below 25. Ask your doctor what your BMI number means and what action (if any) you should take.
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If you are trying to control your weight, a good first step is to watch portion sizes, especially of foods high in calories, fat, and added sugars. Try to limit your intake of high-calorie foods and drinks. Watching how much you eat will help you control your weight. The other key is to be more physically active. Being active reduces your cancer risk by helping with weight control. It can also help improve your hormone levels and the way your immune system works. The latest recommendations for adults call for at least 150 minutes of moderate or 75 minutes of vigorous activity each week, or an equivalent combination, preferably spread throughout the week. This is above usual daily activities like using the stairs instead of the elevator at your office or doing housework. For kids, the recommendation is at least 60 minutes of moderate or vigorous activity each day, with vigorousactivity occurring at least three days each week. Moderate activities are those that make you breathe as hard as you would during a brisk walk. Vigorous activities make you use large muscle groups, your heart beat faster, breathe faster and deeper, and will also make you sweat. Eating well is an important part of improving your health and reducing your cancer risk. Look at what you typically eat each day and try these tips to build a healthy diet plan for yourself and your family. Choose foods and
drinks in amounts that will help you maintain a healthy weight. Read food labels and become aware of portion sizes and calories. Note that “low-fat” or “nonfat” does not necessarily mean “low-calorie.” Eat smaller portions when eating high-calorie foods. Choose vegetables, whole fruit, legumes such as peas and beans, and other low-calorie foods instead of calorie-dense foods such as French fries, chips, ice cream and sweets. Limit your intake of sugar-sweetened beverages such as soft drinks, sports drinks, and Continued on pg. 35 To learn more about us or to get help, call us anytime, day or night, at 1-800-227-2345 or visit www.cancer.org. FOR MORE INFORMATION, CONTACT: Greg Cameron American Cancer Society Phone: 512.919.1916 Email: Greg.cameron@cancer.org okhealthandfitnessmagazine.com
PHOTOS PROVIDED BY AMERICAN CANCER SOCIETY
How does diet and exercise effect your risk for cancer? Much more than you might think, according to the American Cancer Society. Research has shown that poor diet and not being active are two factors that can increase a person's cancer risk. The good news is that you can do something about this.
Addiction Medicine: Working Together
Dr. William Yarborough
[by Karen Walker]
Although addiction is considered a chronic disease, the goals of treatment are very different from other chronic diseases. The primary goals of medical care are prevention, diagnosis and treatment, and the relief of pain and suffering. In addiction treatment there is little consensus about what the goals of treatment are or should be or whether successful treatment is defined by abstinence, completion of treatment programs, or through a reduction in negative health and social consequences. Inconsistencies in the goals of addiction treatment make it difficult to assess
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effectiveness and provide meaningful outcomes. According to The National Center on Addiction Studies and Substance Abuse at Columbia University, addiction is a disease that can be treated and managed effectively within the medical profession using an array of evidence-based pharmaceutical and psychosocial approaches. 12 & 12, through an agreement with the University of Oklahoma is fortunate to have Addiction Medicine Specialists who integrate Addiction Medicine into client treatment. Dr. Yarborough, Medical Director at 12 & 12, is an Addiction Medicine Specialist, which is the specialty of medicine devoted to the diagnosis, treatment, prevention, education, epidemiology, research and public policy advocacy regarding addiction and all other substance related health conditions. Addiction Medicine plays an important role in the treatment and recovery from the chronic disease of addiction. There is emerging evidence that team based care, integrating medical and behavioral health improves outcomes for patients through the full spectrum of substance use disorders. Chronic disease management for addiction treatment and relapse prevention seeks to address and prevent factors that increase the likelihood of relapse by ensuring that factors for relapse, including personal, psychological and environmental risk factors are addressed in treatment. The Journal of Addiction Medicine (JAM) reports that more than two thirds of people with addiction see a primary care or urgent care physician every six months, and many others are regularly seen by other medical specialists. These physicians are in prime position to help patients who may have drug abuse problems by recognizing and diagnosing
the addiction, helping to direct patients to treatment, and helping to monitor progress after treatment and during recovery. As essential components of routine medical care, JAM believes all physicians and other medical professionals should provide their patients with addiction related screening, and as needed, assessment to determine severity and cooccurring health conditions as well as referral to support services. In 2014, the Affordable Care Act will require most health plans to offer care for prevention, screening, and brief interventions to detect and reduce what is termed as “medically harmful use,� which will hopefully result in improved outcomes for those with addiction issues. This implies that substance use disorders will be treated like other chronic illnesses. The introduction of the chronic care model is intended to refocus care from acute and reactive, to preventive, continuing and patient oriented practices using multidisciplinary teams to support the patient toward improved self management. Office based physician practices, using brief intervention and motivational interviewing techniques can likely lower the incidence of medically harmful use in patients at a very low cost. Through an integrated approach of addiction medicine and behavioral health, the chronic disease of addiction can be treated comprehensively through assessment, individualized treatment, and support mechanisms to provide a continuum of care for optimal outcomes. http://www.12and12.org 12&12, Inc. 6333 E. Skelly Drive, Tulsa, OK 74135 Local Phone: (918)664-4224 Toll Free: 1-800-680-8979 Fax: (918)663-0203 okhealthandfitnessmagazine.com
PHOTOS PROVIDED BY KAREN WALKER
Addiction is mostly misunderstood by the average person, thinking of it as a bad habit or moral weakness. It is usually not thought of as a medical condition. The American Society of Addiction Medicine, however, defines addiction as a primary, chronic disease of brain reward, motivation, memory and related circuitry. This dysfunction leads to characteristic biological, psychological, social and spiritual manifestations. Addiction has a wide range of variation in the severity and course of its symptoms. While some individuals may experience an isolated episode in which their symptoms meet clinical diagnostic criteria for addiction and be non-symptomatic thereafter, other cases manifest as a chronic disease, a persistent or long-lasting illness which requires ongoing professional treatment and management. Addiction currently is mostly treated as an acute illness, in specialized addiction treatment centers, with little formal disease or medical management, post treatment. This approach to treatment involves brief, episodic interventions rather than a model based on long-term chronic disease management. As a result, there are high rates of relapse when compared to other chronic diseases, which may play a role in why this disease is misunderstood.
FITNESS
[by Steve Clausen] Thank you Oklahoma for your overwhelming response with topics you would like touched on in my fitness column. I felt it necessary to discuss how many people were emailing me and asking questions such as, "How do I get my husband/wife/friend to work out with me?" I am excited that Oklahoma is ready to lend a hand to a friend or family member in need of a life change. There is nothing harder than watching someone you love and care about slowly kill themselves with bad health habits. Eating the wrong foods, eating the wrong amount of foods and not exercising is as bad as smoking, doing drugs and drinking. It is simply a bad habit!
PHOTO COURTESY OF STEVE CLAUSEN
The good news is that bad habits can be changed. A positive mindset that exudes doing the work required to change "no matter what" is a must in breaking a bad health habit. If you are lucky enough to have good support from friends and family, your battle will be won much easier than doing it alone. So, If someone cares about you enough to invite you to the gym for a workout or a bootcamp class, consider yourself loved. Don't respond to an invite to workout with a “NO�. Care about yourself as much as the person who asked you to join them in their journey. Make that step with a hand to hold and just DO IT. There is a common misconception first time gymmers have that they will look stupid working out or they won't be able to keep up in a class atmosphere. I assure you, with my 20+ years of experience working out in gyms and 14 years personal training in gyms, I have seen very few who cared what others were doing or if they were doing it right. If you feel intimidated, its time to find a new place to work out. A good gym will offer you several fitness levels of bootcamp or group training sessions. This way, every person in the class is basically on the same training level. Safety is key, so make sure you are assessed and placed by a qualified okhealthandfitnessmagazine.com
person in the group class that you belong in. Like I said earlier, I received so many questions about how to get someone to work out that I chose July to be designated as "TEST OF TRUE FRIENDSHIP" month. During the month of July at LIGHTHOUSE SPORTS AND FITNESS, (3333 W. Hefner Rd, OKC) OneHealthyBod will be offering, "bring a friend for free" days. If your friends and family still like you after these challenging workouts then congratulations! You have a true friend. Please take a few minutes for yourself. Start today with the one who cares
enough to invite you to work out. YOU HAVE NOTHING TO LOSE BUT A BAD HABIT! OneHealthyBod "Your Progress is my Passion" Mon.- Fri. 5:30 a.m.- 9 p.m. Sat. 8:00 a.m. - 6:00 p.m. Sun. 1:00 p.m. - 6:00 p.m. 3333 West Hefner Road Oklahoma City, OK 73120 Phone: (405) 751-3344 http://www.okclighthouse.com June/July 2013
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You Don't Have To Live With
Painful Corns [by Nikki Nguyen]
PHOTO COURTESY OF TK PHOTOGRAPHY - STOCKFRESH
In today's world of keeping up with style and fashion, we sometimes sacrifice our comfort for looking good. Sometimes it can result in damage to our bodies. Those fabulous designer high heels and other tight-fitting shoes can do some damage to our feet. Many of my clients that come in for pedicures have problems with their feet due to wearing the wrong shoes. One of the problems that I deal with is calluses and corns. Calluses develop because of friction or pressure usually calluses are found on the sole of the foot because your body weight is carried on the soles of your feet when you walk. Calluses are a precursor to corns. Corns can be a real painful problem. Corns are usually round mounds of hard, dead skin usually found on or between the toes. They have a hard core, which bores into your skin causing pressure on the underlying tissues and nerves causing pain. Wearing tight shoes causes pressure on certain points in the foot. A corn is formed when your body tries to protect the area where the pressure is by building up a mass of dead skin cells and secreting a hard substance called keratin. The result is the hard knot that you find on your foot. When my clients come in and have problem corns, I can work with them and help make them less painful and in some cases I have okhealthandfitnessmagazine.com
been successful in removing them. I start by soaking them in a warm foot bath. While the dead skin is soft, I gently clip the dead skin away. The corn is layered like an onion, so each layer of dead skin has to be gently removed and smoothed over. By removing the layers of dead skin it decreases the size of the corn. Each time my client returns, we work a little more to remove the dead skin until the core of the corn is gone.
Things you can do to prevent corns: 1) Wear comfortable shoes. 2) Be good to your feet, clean them, moisturize them with a good lotion. 3) Wear shoes that are not too tight. 4) Avoid being on your feet for long periods. 5) Wear socks.
If you cannot avoid wearing tightfitting shoes or high-heeled shoes, there are pads you can buy to protect your feet from the corns returning, and medicated pads that can help reduce the size of the corns as well. The idea is to relieve the pressure on your feet causing the corn. Another option is cushion insoles for shoes. For clients that have severe corns and treating them does not seem to help, I always advise them to see a doctor. Call for an appointment with Nikki and schedule a pedicure today. There is no need
to hide your feet. We can have them looking good and feeling great in no time.
Stop by and see my shop. Her Nail Salon is located in the Split T Shopping Center at 5701 N. Western Ave. Monday Through Friday 10 A.M. to 6 P.M. Saturday 10 A.M. to 4 P.M. Sunday Closed http://www.hernailsalon.com Like us on Facebook! June/July 2013
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As plastic surgeons, we understand the benefits of breast reconstruction because we see it every day in our patients. Patients will tell me how breast reconstruction has changed their lives. My patients tell me, “I didn't feel like a woman before,” or “I feel whole now,” or “Now I can take my kids to the pool.” I have had patients who have told me they never allowed their husbands to see them naked after their mastectomies or others who were brought to tears after seeing the results of their reconstruction. However, few women know their options and don't realize that this procedure is covered by insurance for most women. The Women's Health and Cancer Rights Act was passed in 1998 and mandates that all insurance carriers cover breast reconstruction after mastectomy and the procedures on the opposite breast to achieve symmetry. There are several realities to breast reconstruction that have to be understood. While surgeons can reconstruct a breast that will allow you, the patient, to feel comfortable in clothes or swimsuits, we cannot remove the scars. The reconstructed breasts will not have sensation, nor will reconstructed nipples be functional. Despite these limitations, most studies do support an improved quality of life for women who undergo reconstruction and a
high degree of patient satisfaction. However, many studies have also shown that fewer than 20 percent of women who have a mastectomy actually u n d e r g o b r e a s t reconstruction. Women may not be aware of their options. Some women may not have access to plastic surgeons in their communities and others may be overcome with fear and focus on cutting out the cancer, and not recovering from it and life after cancer. While breast reconstruction can be done at either the same time as the mastectomy (an immediate reconstruction) or months to years later (a delayed reconstruction), the aesthetic results are far s u p e r i o r w h e n reconstruction is done at the same time as the mastectomy. For some patients, the general surgeon is able to perform a skin-sparing mastectomy so the skin surrounding the breast is spared; this type of mastectomy, allows for a better, and more natural breast shape. To determine whether a woman is a candidate for this type of surgery and an immediate reconstruction, a woman needs to meet with both a general surgeon who removes the cancer and a plastic surgeon whom reconstructs the breast. For this reason, I encourage every woman diagnosed with breast cancer to also speak with a plastic surgeon to discuss options regarding breast reconstruction, and discuss which treatment is best for your situation.
Angelina Jolie and her fiancé Oklahoma native, Brad Pitt
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Angelina Jolie
F e d e r a l legislation has been introduced this week, the Breast Cancer Patient Education Act, which states that all women diagnosed with
breast cancer will be informed of their options and availability of breast reconstruction and breast prosthesis. Several states have already passes similar laws at the state level. Reconstruction may not only apply to breasts removed by mastectomy. Under certain circumstances, partial breast reconstruction after a lumpectomy may also be covered by insurance. But once again, we need to be aware of the possibilities and discuss them with our physicians. All women should be aware of their options and take the time to educate themselves and their friends. For more information, the website for the American Society of Plastic Surgeons (plasticsurgery.org) has several resources for women considering breast reconstruction.
Bajaj Plastic Surgery is located at 6205 N. Santa Fe, Suite 105, OKC, OK 405-810-8448. www.bajajplasticsurgery.com okhealthandfitnessmagazine.com
PHOTOS COURTESY OF SHUTTERSTOCK
Angelina Jolie announced that she had bilateral preventive mastectomies and immediate breast reconstruction with tissue expanders followed by implants. Some have By Dr. Anureet applauded her decision, while K. Bajaj others have criticized her decision. Regardless of where you stand on this decision, her going public helps all of us increase awareness of the options of breast reconstruction following mastectomy.
Woman pictured is a model, not an actual patient of Bajaj Plastic Surgery
Refuel Your Muscles & Taste Buds When you cool down and towel off after a long workout, you're not quite done taking care of your body. It's important to refuel your muscles, too. Moderate- to high-intensity workouts use up your body's stores of glycogen, the main fuel used to get you through those workouts. The American Council on Exercise (ACE) says that if you work out at a moderate- to high-intensity rate for 90 minutes or longer, you should have a healthy refueling drink within 30 minutes post-workout. After a long workout, many people reach for a favorite sports drink, water or maybe even juice. But there's actually a great workout recovery drink option: chocolate milk. It may surprise you to learn that the drink you loved as a kid is actually an excellent post-exercise recovery beverage. Compared to juice, water or some sports drinks, chocolate milk has double the carbohydrate and protein content, which is ideal for replenishing tired muscles. Its high water content replaces fluids and electrolytes that are lost during exercise and, unlike water or sports drinks, chocolate milk packs in the additional benefit of calcium, and includes just the right amount of sodium and sugar – which may help you retain water and regain energy. Like regular milk, chocolate milk provides eight essential nutrients: calcium, protein, vitamins A, D and B12, riboflavin, phosphorus and potassium.
muscles,” said Willow Jarosh MS, RD of C&J Nutrition. “And a low-fat chocolate milk, like TruMoo, which has no high fructose corn syrup and 35 percent less sugar than a leading chocolate milk brand, is a practical way to get the nutrients we need without all the sugar we don't. Plus, it's made with fresh milk from your regional dairy, so it's from a source we can trust.” The newly reformulated fat-free variety of TruMoo contains only 120 calories, 18
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grams of sugar and 6 grams of added sugar per serving, compared to other chocolate milk formulas, which can contain high fructose corn syrup and up to 140 calories and 12 grams of added sugar. (TruMoo milk in California will differ slightly in nutrition composition due to different regulatory requirements for dairy in that state). Learn more about refueling with chocolate milk at www.trumoo.com.
okhealthandfitnessmagazine.com
PHOTOS COURTESY OF GETTY IMAGES
“Together, these nutrients help strengthen bones and build and repair
for Busy Lifestyles While it's important to maintain a regular health and wellness regimen, busy schedules and last minute commitments can sometimes send us off track. Many Americans may try to maintain a balanced diet but
continue to fall short on valuable key nutrients necessary for a healthy body. In fact, according to data from the National Health and Nutrition Examination Survey (NHANES), conducted by the Centers
for Disease Control, the overall quality of the American diet gets a failing grade. According to the Healthy Eating Index, adults (19+ years) score just 50 out of 100 on the quality of their diets. While hectic lifestyles may play a role in this failing grade, registered dietitian and best-selling author, Dave Grotto has a few simple and effective tips to maintain proper nutrition even when time is tight. Eat nutrient-filled meals. Set aside five minutes to pack a healthy lunch before you head to work each day. Prepare meals such as a salad with grilled chicken or a turkey sandwich on whole wheat bread – healthy options that provide a combination of protein and fiber to give you sustained energy throughout the day. “It's vital that we find ways to get the nutrients our bodies need and eating well-balanced meals can do just that,” says Grotto. Take your vitamins. In addition to p ro p e r f o o d c h o i c e s , qu al i t y d i e t ary supplements can be helpful to fill nutrient gaps. As someone who believes that the vitamin experience can be enjoyable, Grotto has ®
partnered with Nature Made in support of their VitaMelts™ line. “Nature Made VitaMelts come in great flavors like juicy orange and melt smoothly in your mouth without water which provides an enjoyable vitamin experience,” says Grotto. “Plus they come in a handy, portable flip-top pack which can fit perfectly in your gym bag, or work bag, an added convenience factor on days you may not be eating as properly as you should.”
PHOTO COURTESY OF GETTY IMAGES
Stay active and enjoy the sunshine. Even if it is minimal, find time to move each day while you're at work; take the stairs instead of the elevator or go for a ten minute walk around the block. An added benefit of being outdoors, even for a short amount of time, is the exposure to sunlight, which helps skin produce vitamin D3. Unfortunately, many food sources do not provide nearly enough vitamin D to meet dietary recommendations. Grotto recommends a vitamin supplement such as Nature Made VitaMelts Vitamin D3 in a creamy vanilla flavor. Don't forget to take time for yourself. Rest and relaxation can help to rejuvenate your mind, and is an important part of an overall healthy lifestyle. Not only does Grotto recommend getting six to eight hours of sleep a night, he also suggests keeping to the same bedtime each night. Maintaining such a simple routine can really do the body good. To learn more about Nature Made VitaMelts visit www.naturemade.com and for more nutrition tips from Grotto visit www.davegrotto.com. okhealthandfitnessmagazine.com
June/July 2013
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Summer Fitness Tips Whether you want to get your body ready for swimsuit season or stay fit during the summer months, it's important to find a fitness routine that you can maintain. These tips will help you get motivated and keep moving for a healthier body. Shake things up Having a variety of fitness activities works different parts of your body, keeps you engaged in the process, and ensures you have some way to exercise no matter what the weather is like. Lifting weights, swimming, cycling, walking, dancing – there are plenty of ways to have fun as you work out. Many people choose to include an exercise video game as part of their fitness routine. A study by the University of Calgary Exergaming Research Centre, the American Council on Exercise, and the University of Massachusetts Department of Exercise and Health Sciences found that when used at an intermediate or high intensity level, “exergaming” can improve your fitness. And another study, commissioned by the American Council on Exercise, found that the Zumba® Fitness program– experienced via a game or class – can burn a significant amount of calories due to its level of cardiovascular intensity. “The dance-based routines within Zumba Fitness Core are specifically designed to sculpt stronger abs and provide an exhilarating
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total body workout,” said Liz Buckley, General Manager of the Zumba Fitness video game franchise at Majesco Entertainment. “In fact, Zumba Fitness Core is the only video game on the market to target your core. With 33 different dance styles, and 40 contagious music tracks, you get an incredible amount of variety as you benefit from 'exercise in disguise.'” Learn more at www.zumbafitnessgame.com. Buddy up with someone else It's harder to avoid exercising when you've made a commitment to someone else that you'll be there. Partnering with a friend can make activities more fun, and you and your partner can help each other be accountable for working out. * Set a regular time and place to meet. Set ground rules for when it's acceptable to miss a session and how you're to communicate. * Make sure your partner is equally committed. * Have common fitness goals. * Be sure you have similar fitness levels and abilities. You can also buddy up online. For example, Zumba Fitness Core on Kinect for Xbox 360 enables you and friends to share fitness goals and work together to complete them. Buckley said that “Utilizing the game's multiplayer feature, two-player on Kinect and
four-player on Wii, you can party with friends and work out in a fun, cooperative way.” Reward yourself Changing behavior is hard, but little rewards along the way can help you stay motivated. You might enjoy a new pair of walking shoes when you reach 5,000 steps a day or a new DVD after sticking to your plan for 30 days. Set achievable goals It won't help you to set goals you can't meet – you'll either injure yourself or be constantly discouraged. It's OK to start small and work your way up. Make sure the rewards are appropriate Enjoying a calorie-laden meal or sugary treat after hitting a goal isn't the way to go. Look for non-food related rewards that will help motivate you to keep going. With Zumba Fitness Core, for example, when you reach certain goals, you are rewarded with lifestyle tips, achievements and unlockable bonus videos that give you a behindthe-scenes peek at the celebrity Zumba instructors featured in game. It's easier – and more fun – than you might think to get in shape for the summer and find a fitness program you love.
okhealthandfitnessmagazine.com
What You Need to Know About Controlling High Blood Pressure High blood pressure is sometimes called the 'silent killer' because it has no symptoms, except in extreme cases. It's critical that the millions of people who have high blood pressure learn how to control it, before it's too late. According to the American Heart Association (AHA), more than 76 million U.S. adults have been diagnosed with high blood pressure. The high force of blood flow can damage arteries, the heart, kidneys, eyes and the brain. If uncontrolled, high blood pressure increases your risk of heart disease and stroke, which are the leading causes of death in the U.S., according to the Centers for Disease Control and Prevention (CDC). Fortunately, there are steps you can take to get your high blood pressure under control. These include eating healthfully, maintaining a healthy weight and not smoking. Eat healthfully. When it comes to eating healthfully to help keep blood pressure down, it's not just about what to avoid – such as lowering your intake of saturated and trans fats, sodium, and added sugars – but about what to add to your diet so that it is rich in nutrients and fiber. In fact, many experts believe that antioxidants show great promise for reducing high blood pressure and supporting heart health. To help keep blood pressure down, make sure your diet includes plenty of: * Fruits and vegetables
* Whole grains
* High-fiber foods * Lean meats * Fat-free or low-fat dairy foods * Fish containing omega-3, such as salmon, trout and herring
PHOTOS COURTESY OF GETTY IMAGES
* Heart-healthy antioxidants One example of a heart-healthy antioxidant is pterostilbene, which is found naturally in blueberries. Studies have shown that pterostilbene may provide health benefits, including support of heart health, anti-aging capabilities, glucose and oxidative stress-level management, cognitive functions, weight loss and other metabolic disorders. In fact, results from a recent study from the University of Mississippi showed that pterostilbene had statistically significant results for blood pressure in adults.
Pterostilbene is closely related to resveratrol, an antioxidant found in grapes, but has properties that provide added benefits over resveratrol:
The Surgeon General recommends that adults engage in moderate physical activities for at least 30 minutes on most days of the week. These activities:
* It can easily enter into the blood stream.
* Can be performed in episodes of at least 10 minutes, and can be spread throughout the week.
* It has better absorption from the blood stream for use by cells. * It is effective at activating proteins which help lower cholesterol levels and contribute to anti-aging. Because this valuable antioxidant is only available in small amounts in each blueberry, those interested in adding pterostilbene to their diet can take a daily supplement including pTeroPure, a natureidentical form of pterostilbene. Learn more about pterostilbene and locate supplements containing pTeroPure at www.pteropure.com. Maintain a healthy weight. Being overweight raises your blood pressure and blood cholesterol and triglyceride levels, as well as lowering the amount of good cholesterol, according to the AHA. So losing even a little weight can reduce blood pressure in many overweight people. The best ways to do that are to modify your diet and get moving.
okhealthandfitnessmagazine.com
* Include flexibility and stretching exercises. * Include muscle strengthening activity at least two days each week. * Talk to your doctor or healthcare provider about how you can increase your physical activity safely and modify your diet to help you get to a healthy weight. Don't smoke. Smoking damages blood vessels and speeds up the hardening of the arteries, making it a major risk for heart disease and stroke. If you don't smoke, don't start. If you do smoke, talk to your doctor about programs to help you quit. If you've been diagnosed with high blood pressure, don't wait to get it under control. Take action now so you can have a healthier future. June/July 2013
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BABIES
ON BOARD
Supporting Oklahoma's Kids School Drive Will Put Smiles on Many Faces [by Amy Mitchell, Executive Director, Citizens Caring for Children]
Through the Citizens Caring for Children Back- to-School clothing and school supply drive we aim to supply these children with the things they need for success in school: a new outfit, shoes, socks and undergarments. But even more than the tangible items, the Back-to-School event gives these children an opportunity to feel special. Each child is matched with a volunteer who serves as their personal shopper. We encourage the children to take their time trying on new clothes and finding that perfect outfit for heading back-toschool. It's about the smile we see on the face of a little boy who has just put his new shoes on that will surely make him run the fastest, or the little girl who models in the mirror and glows with pride. This event not only meets the material needs of children in foster care who have been left with nothing but the clothes on their back, but it also gives them the opportunity to see a new reflection in the mirror, one they are proud of. But what's a new outfit for school without the requisite backpack and school supplies to go with it? Through the partnership with the Junior League of Oklahoma City the children receive their very own new backpack and school supplies with the help of their very own Junior League volunteer shopper. Everything from the smallest eraser to the largest backpack is hand-selected by the child and they take their time because to them it's not just an eraser, it's an opportunity to have a choice.
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Sandy Thomas, the Citizens Caring for Children resource center manager recalls one little girl in particular at last year's Back to School event. “She had to come out and model her outfits for everyone each time she put a new one on. The smile on her little face lit-up the entire room and every parent just smiled right back at her. It sure made that day worthwhile. I think Back to School gives the children a sense of power that they really have never had before by getting to pick out their clothes. The best was knowing that everything was brand-new, they didn't have to take handme-downs, and for a moment they were the same as everyone else.� The Back to School clothing and school supply drive is being held as a one-day event this year on Saturday, July 20 from 8:00 a.m. to 8:00 p.m. at the Carriage Hall located within the State Fair Grounds. This one-stopshop event will include free haircuts, vision screenings, pizza, snow cones, entertainment and more. Children will also receive toothbrush and toothpaste kits from Dental Depot and special guest, Smiley O'Reilly from the Dental Depot will be on hand making balloon art from 10:00 a.m. to noon. Community providers are encouraged to contact Citizens Caring for Children for information on available free booth space for passing out literature. Citizens Caring for Children is seeking volunteers to help serve in a multitude of positions. Shifts are available throughout the
day so if you would like to volunteer, or if would like to hold a drive for new clothing or monetary contributions please contact Hillary Winn at 405.753.4099.
Citizens Caring for Children 730 W. Wilshire Creek Blvd., Suite 111 & 112 Oklahoma City, OK 73116 405.753.4099 www.cccokc.org okhealthandfitnessmagazine.com
PHOTO PROVIDED BY AMY MITCHELL
Heading back to school was always a favorite time of the year for me. I loved the smell of my new school supplies and organizing my backpack was a long and well-thought out process that really fed my inner organizer. For more than 10,000 children in Oklahoma going back-to-school isn't always about the excitement of starting a new year, for some it's filled with anxiety about what school they will attend, and who their new friends might be. Children in foster care move on average three times per year so they don't always get the opportunity to attend the same school.
Warm Weather Shape Up Tips While some people find it easy to make a workout part of their daily routine, many struggle with creating a fitness plan and sticking to it. Below are a few tips to help you create and maintain a diverse and healthy schedule this month and beyond:
Bring A Buddy Exercise doesn't need to seem like a chore. Join a running group or grab a friend and head to the gym – accountability will make you less likely to skip a workout.
Track Your Trips Keep a calendar and mark each trip you make to the gym, go for a run, or participate
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in a fitness activity. Tracking your progress and routines will allow you to make adjustments and improvements to your fitness plan.
Start Small Don't bite off more than you can chew. Set short-term realistic goals that are attainable. Lengthening your running distance each week, upping the number of reps you do on your favorite machine or increasing the weights you lift (by no more than 10 percent each week) will create a sense of accomplishment. Even when you feel like you do not have enough energy for a full workout, go outside for a walk, hop on the treadmill for 15 minutes or simply make it a point to take the stairs when possible – every little step counts!
Refuel Your Body and Reward Your Taste Buds
Rockin' Refuel Intense Recovery, which is 100 percent real milk with 20 grams of protein and features a 2:1 carb to protein ratio which has been proven to maximize muscle recovery. Your muscles will feel the difference and your taste buds will appreciate the great taste of real milk!
Switch-Up Your Schedule Do not get stuck doing the same routine each time you are heading to the gym. Try taking a class such as CrossFit, Boxing or Boot camp; join a summer sports league or signup for your first triathlon. Trying out different types of workouts will make you feel refreshed and allow you to exercise different muscles. Remembering these tips can help you maximize your workouts and make them more enjoyable. Check out RockinRefuel.com or visit Facebook.com/RockinRefuel for more summer shape up tips.
It is crucial to refuel your body postworkout with a mix of carbohydrates and high quality protein. One such protein-rich choice is
okhealthandfitnessmagazine.com
PHOTO COURTESY OF GETTY IMAGES
Those hot summer months are almost here and it's time to take your workout to the next level to get in shape. Whether you are looking to shed a few pounds that came with the cold weather, training for a race, or beginning team workouts, there is no time like the present to get moving.
Continued from pg. 20 fruit-flavored drinks. When you eat away from home, be especially mindful to choose foods low in calories, fat, and added sugar. Limit how much processed and red meat you eat. Processed meats include bacon, sausage, lunch meats, and hot dogs. Choose fish, poultry, or beans instead of red meat. If you eat red meat, choose lean cuts and eat smaller portions. Prepare meat, poultry, and fish by baking, broiling, or poaching rather than by frying or charbroiling. Eat at least 2.5 cups of vegetables and fruits each day. Include a variety of vegetables and fruits at every meal and snack. Emphasize whole fruits and vegetables; choose 100 percent juice if you drink vegetable or fruit juices. Choose whole grains instead of refined grain products. Choose whole-grain breads, pasta, and cereals (such as barley and oats) instead of those made from refined grains, and brown rice instead of white rice. Limit your intake of refined carbohydrate foods, including pastries, candy, sugar-sweetened breakfast cereals, and other high-sugar foods. A simple ABCD rule outlines the warning signals of the most common type of melanoma: A is for asymmetry (one half of the mole does not match the other half). B is for border irregularity (the edges are ragged,
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notched, or blurred). C is for color (the pigmentation if not uniform, with variable degrees of tan, brown, or black). D is for diameter, greater than six millimeters (about the size of a pencil eraser). Other types of melanoma may not have these signs, so be alert for any new or changing skin growths. Risk factors vary for different types of skin cancer. In 2009, the International Agency for Research on Cancer upgraded their classification of indoor tanning devices from “probably”to“definitively” carcinogenic to humans after a reassessment of the scientific evidence. If you follow these healthy steps and tips to sun protection you will be doing your part to help prevent this dangerous cancer from affecting you and your family.
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These Days Dean Blevins [by Brandy Morris] The smile on his face these days isn't just for the camera, or the person he is interviewing. He smiles because he has finally seen his American dream come true. Many of us envision our American dream as a true success story. A great job, big house, nice cars and plenty of money to pay our bills have a nice retirement and have a great family. For Oklahoma's own Dean Blevins he has seen a lot of success but something was missing, a child. His son Carson, who is now 13, is the twinkle in Dean's eye. These days when Dean is not working on a late-breaking story for KWTV News 9 Sports, he is playing his dream role: Dad. From tennis practices and tournaments, playing one-on-one with Carson in his backyard, Dean is relishing it all. Something he thought would never happen.
every free minute with his boys. Dexter Blevins grew up in the backwoods of Arkansas, didn't have the chance to play sports because of picking cotton and helping his family survive the Depression. He was successful at the only sport he attempted as a boxer in the Army. Years later he spent time with his sons enjoying the variety of sports that they were into. “My parents were always outgoing and active . They were into fitness before it was en vogue.” said Dean. The Blevins boys were heavily into sports. “Paul ran track and played football under Frank Broyles at Arkansas. Bill ran track at OU. The three of us earning scholarships really helped out our parents, financially,” said Dean.
Dean with Kevin Durant raising money for the Tornado victims in Moore. 36
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Dean said one of his fondest memories came on a Sunday after Paul had returned from a dominant performance in the Arkansas State Track Meet. Paul won first place in four events, including setting state records in the 100 and 220-yard dash. After preaching that Sunday, the boys talked their incredibly fit father into challenging the new state recordholder in a race on the blacktop street on okhealthandfitnessmagazine.com
PHOTO PROVIDED BY BRADLEY SMITH, DEAN BLEVINS & KEVIN KUZMINSKI
Dean, his two brothers Paul and Bill, and his parents Dexter and Claudine, moved from Hot Springs, Arkansas to Norman when he was in the second grade. Dexter took over as pastor for the Trinity Baptist Church in Norman. A devoted family man, Dexter spent
Has Plenty to Smile About last OU athlete to letter in football and basketball in the same season in over 55 years. Dean played quarterback on two national championship teams (1974 and 1975) and four Big 8 Championship teams (1974,75,76 and '77). Dean started the 1976 and 1977 seasons at QB and after being sidelined by an injury that would change his life, ended up with a perfect 70 record as a starter. Dean sustained numerous injuries as a wishbone quarterback. After sustaining the same injury with the Calgary Stampeders in the Canadian Football League, which had cost him his starting position in college, Dean called it a career. But in 1982, Dean learned that those injuries would alter his life in a negative way. He was told he'd never be able to live his dream and be the father to a child that his father was to him. Upon reflection, Dean admits that deep-down, that news made him bitter, and yes, a little angry.
PHOTO PROVIDED BY BRADLEY SMITH, DEAN BLEVINS & KEVIN KUZMINSKI
Dean dived into business with the same energy that helped him succeed in sports. His first job in journalism was hosing Tulsa Basketball Coach JD Barnett's radio show on KRMG. Next, he accepted a job offer in 1984 from Mark Savage to launch a new sports show on Tulsa Cable with Bill Land, who is now is the TV announcer for the San Antonio Spurs. The two-hour nightly show became an overnight hit and was expanded to air statewide. 'Sportscene'
allowed Dean a chance to grow quickly in the industry as hundreds of sports personalities were interviewed and Dean and Bill questions from phone callers. Dean began his career as a color analyst at that time when he and Bill Land called football, basketball, and baseball games for OU, OSU, Oral Roberts, and Tulsa. From that job, Dean was offered and accepted the job as Sports Director for KOCO Channel 5 in
Terryland Drive in Hot Springs. “Dad wore his army boots and shorts and at the age of 45, beat Paul to the wire. Dean says his father was the role model of a family man that he strives to be today. At Norman High School in 1974, Dean was an all-state athlete in three sports: Football, basketball and track. Dean was voted the State of Oklahoma HS Athlete of the Year by the Jim Thorpe Association and named HS Athlete of the Year by the Oklahoma Coaches' Association. Dean was named a High School All-American in basketball and the Oklahoma Player of the Year by the Tulsa Tribune. Dean was recruited coast to coast and offered college scholarships to play football and basketball from over sixty schools. He narrowed his choices to playing several Hall of Fame coaches: Basketball for Dean Smith at North Carolina, Ted Owens at Kansas or Eddie Sutton at Arkansas and football for Bear Bryant at Alabama, Frank Broyles at Arkansas or Barry Switzer at OU. He chose the Sooners where in his first year, played both sports and is now the okhealthandfitnessmagazine.com
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shows, wrote copy and was the talent. Hudiburg Auto Group hired Dean as spokesman for here in Oklahoma as well as a car dealership in Dallas. During that time, he worked with the Dallas Cowboys organization, doing shows with Coach Barry Switzer and owner Jerry Jones. Dean lived this kind of crazy schedule for more than 20 years. He traveled four days a week, including spending two days a week in Dallas. In 1998 Dean joined KWTV and began doing sport shows with the late Bill Teegins. That job evolved into his position now as Sports Director.
Oklahoma City. He began a radio show with Al Eschbach in July of 1988 that still airs today at 5:20 on WWLS the Sports Animal in OKC and Tulsa. He also got up early and did sportscasts with Rick and Brad on the KATT from 7-9 a.m. Additionally, in 1989 the ABC network had taken notice of Dean and offered a job as sideline reporter for the OU-Texas game. He was immediately hired and began a career at the networks that would see him later move to the booth as an analyst. From 1989-2003 Dean worked for ABC Sports, CBS and ESPN. Single, and in the prime of his career, Dean worked nostop. In 1996, Dean began his own website. He also sold advertising for the site and all his
daily on the treadmill as he watches his prerecorded shows on his big-screen TV, lifts a few weights and does situp's and core work. “I get a lot of work done while I am working out watching games, politics, and movies. Two hour movies are perfect!” Fifteen years ago Dean met the love of
his life for the second time. Dean and Sarah Stone had actually met in 1976 when they were students at OU. But Sarah said, “I knew who he was, but I wasn't gonna be easy for him to date. I don't think he was used to that. So we'd just see each other occasionally and n o t h i n g e v e r happened.” The two would meet up again twenty-
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two years later when Sarah walked in The Trails Golf Club in Norman to inquire about a membership. Dean was not about to blow it again, and said, “I fell madly in love; head over heels for Sarah. She was so beautiful and classy and funny. I knew it within two seconds of talking with her again. We had so much fun and
were married a year later. She's amazing. I admire her very much. Sarah's sweet, but feisty. She's not one to just sit around waiting for the old man to get home. She's like her mom. A gogetter, who gets up at 5 a.m., works out, reads, gets Carson ready for school and actually drives him to school when I don't. She works but is ready for Carson after school and shuttles him around to tennis and wherever he needs to go. She is a fantastic mother. I love that!” Sarah seems to take it all in stride and doesn't seem to mind the hectic pace. An OU journalism graduate, Sarah went to work in the oil and gas business right out of school in 1979. Sarah has two older sons—Chris, in oil and gas in Denver, and Ross, a recent graduate from the okhealthandfitnessmagazine.com
PHOTO PROVIDED BY BRADLEY SMITH, DEAN BLEVINS & KEVIN KUZMINSKI
Oh, and if you ask Dean how he manages to stay in such great shape, he'll say it's simple. He works out six days a week, usually going an hour to an hour and a half to two hours
together. I look at it as a privilege and a duty, more a privilege. He's a priority. Time with dads at this stage in life is so important. I'm not perfect, but I know my priorities are God and family. I take work very seriously, but it pales in comparison to priorities one and two. At heaven's gate, I won't be asked to name the scores of all the Bedlam games. Church and family have always been at the top of the list. That's how I grew up and that's how Carson is growing up. My fondest memories are times spent with dad. He was always there. Always. Never interfered, but was always there. There is nothing like that feeling of security. His life was church, mom, and his kids. And golf! My only regret, Carson didn't take up golf. “All I want is for my son to be happy, have his heart in the right place, treat people the right way and be accountable. I guess that's a lot, but as I grow up I see it clearly now. I care about his happiness so much,” Dean said. With Carson around, Dean has slowed the pace. He's just undergone his 24th surgery and is recovering from hip replacement. But he still enjoys working hard at News9, still enjoys doing afternoon radio, still enjoys doing The Bob Stoops Show during football season, still enjoys playing golf in the offseason and still has a passion for Thunder basketball.
PHOTO PROVIDED BY BRADLEY SMITH
OU Law School. Sarah went to Putnam City High School and has always loved sports and known the importance of fitness. She's in tiptop shape “so I can keep up with Dean and Carson. I go to a boot camp at Oaktree Country Club at 6 a.m., and I also hit the treadmill and lift some light weights. I can't imagine not being fit.” Sara said.
Dean says “Oh, Carson is a great shooter, I have rebounded more shots made than shots missed for him. I've enjoyed coaching him with my friend Scott Streller as we coached our kids' YMCA teams for the past seven or eight years. We spend a lot of time
But the Dean Blevins of today enjoys one thing more than any other. Being with the family he always wanted. The one he was told he'd never have. The one he now has. Dean's dream came true.
Carson stays on the run like mom and dad. He's up at 6:45 a.m. to walk the pup and get ready for school, as he heads to his Oklahoma Christian School by 7:30. Carson just graduated from seventh grade and played on the OCS State Champion tennis team this spring. Most days he's either at tennis practice or goes to work at Athletic Republic with his best friend, David Streller. He loves spending time with his father at News9 on Sunday nights for the Blitz and hopes to go back more this summer, as Carson Luke thinks he might want to be a sportscaster—just like old dad. He's a typical young teen--in a tennis program at Oak Tree, “hunting an fishing and just hangin' out.” Carson plays in a lot of tennis tournaments throughout the state of Oklahoma and is in the United States Tennis Association Junior League. “Rafael Nadal is my favorite tennis player. But I love the Thunder and watching games with my dad. I really love it when we get to go to the games in person. We've always had a great time shooting hoops together. He's my coach and helps me a lot. He talks all the time about how his dad would rebound or catch passes for him.” okhealthandfitnessmagazine.com
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Today Is The Day That You Say
‘No More’ [by Layce Arvizu] Today is your day. Today is the day that you decide to be proactive your health instead of reactive. Many times your health takes a back seat when planning your budget, when it should be just as important as the house payment or electric bill.
Layce Arvizu Fit Gym on the south side of Oklahoma City, I had in mind those with a lower income. My vision was to not only work for myself, but also
and you both can attend two boot camps per day, seven days a week. You will get 56 work outs and training sessions, plus nutrition guidance and supervision for only $32.50 per person. Gym memberships with personal trainers are available as well. Our trainers are here to help you meet your fitness goals. You have made the decision, now commit to the time. The American Heart Association recommends a minimum of 30 minutes per day of moderate to vigorous exercise. Come spend that time with us at Beast Bodies By Lacey Fit and we will help you win the war against fat, and who knows you might make some new friends. In the coming weeks we will be rolling out a newly developed online training program that will be available with the tools that will meet the needs of everyone at any income level. At Beast Bodies by Lacey Fit we are striving to make affordable fitness goals for everyone. Whether you are looking to lose weight and get fit or looking for the Beast Body within, we have the trainers and programs to meet your needs.
Chris McMullen healthier on your body. You have to make the time to take care of your body. That means eating proper foods and taking the time to exercise. Cost should not be a factor when it comes to your health. When I opened Beast Bodies by Lacey
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meet the needs of those who might not otherwise be able to pay for proper training and nutritional advice from a fitness professional. Today is the day you decide to take back your body and declare war on the fat that is invading it. Bring a friend and sign-up today
Beast Bodies By Lacey Fit is open 6 a.m. - 9 p.m. Mon.- Fri. 1117 SW 59th Street Oklahoma City, OK 73109 405-343-3796 www.facebook.com/pages/BeastBodies-by-Layce-Fit-Fitness-Studio okhealthandfitnessmagazine.com
PHOTOS PROVIDED BY MARK BRADFIELD
To put it in prospective, how many times did you cave last month and buy fast food instead of cooking? The money that you spent to eat on the run could have easily paid for a month or more at the gym, plus would have been
Russell Westbrook and a Few Teammates Pay a Visit to U.S. Grant High School Students at U.S. Grant are all smiles as they work out alongside Thunder guard Russell Westbrook during a recent Thunder Fit Clinic.
There is a definite buzz in the air at U.S. Grant High School, a feeling usually reserved in hallways for half-days and the start of vacation. But this is no typical afternoon for
more than 60 students who file in to the gymnasium and take their seats in the bleachers. Thunder guard Russell Westbrook will be walking through these same doors within minutes, joined by teammates Reggie Jackson, Daniel Orton and Jeremy Lamb, to lead the students through a Thunder Fit clinic. “Thunder Fit is one of the things we do in the community with the kids,” Westbrook said. “It gives them an opportunity to learn some fitness, play a little sports and learn a little bit about their bodies. It's a great event for students to come out and have some fun.” Presented by Homeland throughout the school year, the monthly clinics stress the importance of proper nutrition and exercise in a fun, hands-on environment. Each clinic involves four different stations: two devoted to basketball skills (dribbling and passing), one to cardio and fitness, and one to nutrition.
A student participating in a skills station at a Thunder Fit clinic attempts to block out Serge Ibaka to grab a rebound. 42
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The students are divided into four groups at the start of the clinic and work their way through each of the stations in 10-minute rotations. Afterward, usually covered in sweat and full of nutritional knowledge, the students are asked a series of questions by the players about what they learned during the clinic. The first to answer correctly receives a Thunder Tshirt.
It is a special hour, not only for the kids, but for the players, too. Westbrook worked his way around the gym at U.S. Grant, holding the nutritional pyramid at one point, working out biceps and triceps at another and “collapsing” on the court following the workout and then reaching out for assistance to get back to his feet. Jackson, Lamb and Orton followed their teammate's lead. This program debuted in 2008 and, after five seasons of the program, more than 4,000 students have participated in the more than 50 Thunder Fit clinics. “We feel that the Thunder Fit program is a great platform to reach out not only to the youth of Oklahoma, but also to their parents,” said Steve Burrows, director of Center Store Merchandising, Fuel & C-Stores for Homeland. “We know that the earlier that children start to hear the message of healthy eating and exercise, the more likely they are to make this their way of life.” Though Thunder Fit clinics engage students for just an hour, the goal is to give the students an experience that will help them make healthier choices down the line. Aimed at middle- and high school students, these clinics focus on kids who are starting to make more and more of their own okhealthandfitnessmagazine.com
PHOTOS PROVIDED BY J.P. WILSON, OKC THUNDER, AND RICHARD ROWE
[by the OKC Thunder]
Thabo Sefolosha leads a dribbling drill at a basketball skills station during a recent Thunder Fit clinic. these choices and mindful of the long-term benefits of eating right and keeping active.
Perry Jones, forward for the Thunder, defends a student at a basketball-skills station during a recent Thunder Fit clinic.
PHOTOS PROVIDED BY J.P. WILSON, OKC THUNDER, AND RICHARD ROWE
decisions about what they eat and what they do with their free time. The Thunder Fit clinics give them the tools they need to be thoughtful about
But the clinics also inject some fun into the process, giving kids a Thunder guard Reggie Jackson races a student down positive impression of the court at a basketball-skills station during a recent leading healthy Thunder Fit Clinic at U.S. Grant High School. lifestyles and, of course, giving them a chance to but the ones that don't, I think this will help see some NBA players up close. motivate them to get started.” “It was awesome,” said U.S. Grant Want to do your own mini-Thunder administrator Kandy Hunt, who watched as Fit clinic at home? Try these exercises to get Westbrook and his teammates connected so started: easily with her students. “When the players CARDIO & STRENGTH CIRCUIT came in, (the students') faces lighting up was priceless. I think this will get them active. Of course, our athletes, they work out all the time,
(Beginner: One rotation | Moderate: Two
Kevin Martin and a student at a basketball skills station take the ball up the court during a Thunder Fit clinic this spring. okhealthandfitnessmagazine.com
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PET HEALTH
hands; pull up while keeping elbows even. Repeat 10 times. Front Pulls l Place foot in the middle of the band, and grab each end of the band with your hands. Bring fists together below the waist and pull up to your chin, elbows out. Repeat 10 times.
Biceps Curls l Place foot in the middle of the band, and grab each end of the band in your right hand. Stand tall, arm fully extended toward the ground, and pull band up, trying to make a “ball� in your biceps. Repeat 10 times, and then do the same with your left side.
Triceps Dips l Sitting on the ground, place hands behind your rear end and bring your feet together with your knees pointing up. Raise and lower your torso using only your arms. Repeat 10 times.
Kevin Durant guides a student in dribbling techniques during a recent Thunder Fit clinic. rotations | Advanced: Three rotations)
Jumping Jacks
Basic stretch
l A phys-ed classic, do 20 jumping jacks.
l
Lean to the left, hold for five seconds.
l
Lean to the right, hold for five seconds.
Push-Ups
l Legs apart and straight, grab back of left calf and hold for five seconds; repeat on right side.
l Do 10 to 20, depending on what you can do. (Tip: If you can't do a full, proper pushup, use your knees to support your lower body rather than your toes.)
Arm circles
STRENGTH
Spread arms out wide, palms up, and make 10 small circles going forward, 10 medium size and 10 large. Shake arms and repeat the circles, this time going backward.
(Will require a resistance band)
Come back to center, bend over to create a flat back and hold for five seconds. l
l
Air Squats l Legs apart, shoulder width, drop rear end until knees are at 90-degree angle. Repeat 10 times.
Back Pulls l Bending over with a flat back, place one foot squarely in the middle of the band. Grip each end of the band with your
Kendrick Perkins talks basketball with a group of students taking part in a recent Thunder Fit clinic.
Thunder guard/forward Jeremy Lamb joins Alyson Dykstra, a nutritionist at Homeland, as they advise students on how to make good nutritional choices when putting together a meal. 44
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PHOTOS PROVIDED BY J.P. WILSON, OKC THUNDER, AND RICHARD ROWE
Feet together, place one hand on the other and reach high; hold for five seconds. l
Continued from pg. 11 switch and the second person does the same weight for the same time. We will do three to five sets. By working 30 seconds on and 30 seconds off, we have added a cardio and endurance aspect to the bench press. It's OK if an athlete can't rep it for 30 seconds, as long as he continues to fight to move the weight up. It is a great metaphor for the adversity they face in their lives. Will they give up and let the weight crush them, or will they keep fighting until a teammate or coach steps in to help? Plyometric Circuit: Instead of doing one plyometric exercise at a time, we try to do at least two to minimize wait time. We may set up the plyo boxes on one side of the weight room and the agility ladder on the other. When an athlete finishes one, he goes straight to the next one keeping their heart rate elevated. We may do eight to 10 trips and as the circuit continues, it gradually transitions from an explosive exercise to an endurance exercise. Face Off: Pairs two lifts that work different muscle groups. One of our favorites is the dumbbell curl/press and the weighted front plank. Each athlete has a partner and they are instructed to do three sets of each exercise before they stop. Only one of the exercises is given a rep goal, however. The athlete doing the dumbbell curl/press will be told to do 15 reps while the athlete doing the front plank must stay in the plank position until his partner finishes his set. Then they switch as quickly as possible. Your arms rest when you do planks and your core rests when you do the dumbbell curl/press, but your heart and lungs are working the whole time. Another ancillary benefit to this exercise is that if the kid on the dumbbell curl/press stops to take a break the kid on the front planks has to work longer. It reinforces teamwork and reminds the kids they are working for their teammate not themselves.
Our process starts with making a personal connection with a student. As that relationship is nourished we will start to ask more of the individual in our workouts. As the student begins to accomplish more in the weight room his confidence grows. If we can help teach kids to deal with the pain and exhaustion of an aggressive workout we feel it will also give them the confidence to work through other barriers in their lives. At the very least, when they get home they will be far too tired for mischief.
PHOTOS PROVIDED BY BRADLEY SMITH
Battle Pushups: About every other week we will do nothing but push-ups and we usually do about 300. We have found a way to make this workout competitive and aerobic as well as work several different muscle groups. We have 10 different types of push-ups and we will do them in a specific order. Each athlete will work with a partner. The first person does five of the
first type of pushup followed by his partner doing five of the first type of pushup. Then the first person does five of the second type of pushup and so on. We like to have groups compete against each other to see who can get to 100 first. After 100, we take a short water break and do it again.
okhealthandfitnessmagazine.com
June/July 2013
45
TALK
Tips for Choosing a Health Insurance Plan Over half of all Americans will need to make choices about their health insurance by 2014, and already, millions are making decisions about their Medicare drug or Medicare Advantage plans. But many people struggle with choosing the right plans for personal health care insurance, family plans, or deciding on behalf of a loved one. Studies by Consumers Union have found that many people are overwhelmed with the number of health plan options there are, and they often don't know where to begin. Many looking for health insurance also: Dread shopping for health insurance Will take short cuts in order to just “get through” the process These difficulties can mean that too many people overpay for their health insurance and still don't get the plan that's best for them. In fact, many seniors are spending more than $500 extra per year on medication coverage because of the drug plan they selected. A major reason why Americans struggle with these choices is that they don't have complete and easy-to-understand information about all the health plan choices available to them. Know Your Options Reliable information about health insurance options—what they cost and what they cover—is more critical than ever. So many people turn to online sites to help them compare different choices. Existing health insurance decision tools often steer consumers only toward health plans that have paid to be listed. The basis for
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their evaluations is biased because they only represent some insurers. They also often require the user to share personally identifiable information. However, a new website called HealthPocket.com enables you to compare and rank the health insurance plans available to you in your area. HealthPocket.com displays information on the price and quality of all insurance options, so users can make informed decisions about what they need, and how to compare and save costs. According to Bruce Telkamp, HealthPocket.com co-founder and CEO, HealthPocket.com is not affiliated with any insurance company, and therefore provides a comprehensive and unbiased listing of plans that best fit consumers' needs. “It's the only private, independent website able to filter all plans available by cost of premiums, cost of drugs covered, and quality of the plan—without
hiding anything.” To learn more, visit www.HealthPocket.com. Understand Plan Details You need to understand the differences between the various plan features so you can make a fully informed decision. Before you make a final decision, be sure you are clear on what those benefits are. Check the “Summary of Benefits and Coverage” forms for each plan you're considering. If you have any questions, speak directly with your plan's representative and make sure you get a clear understanding of how the plan will work for you. Your health care coverage is too important to ignore. Doing some homework now can save you time and money, and help you take better care of your loved ones in the future.
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Are confused by jargon