Living Better - Healthcare Fitness Guide 2016 by Sound Publishing

Living Better Healthcare & Fitness Guide 2016 Top 5 tips for Better

Results After Surgery! {page 7}

Top 10

Health Benefits of Honey & Cinnamon {page 3}

Parkour in Bellevue {page 12}

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Top 10 Health Benefits of Honey & Cinnamon

TABLE

CONTENTS

Health Benefits of Honey & Cinnamon .................... Page 3 Pediatricians Know Children’s Medical History well & Provide Comprehensive Care ............Page 4 Do I Need A Physical? ...................................................Page 4 Lifelong Heart Health Requires Awareness, Commitment and Action ................................... Page 6 & 12 Top 5 tips for Better Results After Surgery...............Page 7 Listening Mothers........................................................Page 8 Red Crisis File: What’s your backup plan?..................Page 9 New Programs Motivate Teens To Live Healthy .... Page 10 5 Questions To Ask Your Cosmetic Surgeon ............ Page 11 Staying Safe on the Slopes ...................................... Page 12 Parkour in Bellevue .................................................. Page 12 TELOS: Bellevue’s Home For Life-Long Learning, Life-Long Friends .................................... Page 13 How to Stick With A New Eating Plan ..................... Page 14 A Physically Active Lifestyle Offers Children Immediate And Long-Term Benefits ...................... Page 14 Private Practice Medicine: Can It Be Saved?.......... Page 15 LIVING BETTER IS A SPECIAL SUPPLEMENT OF THE

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When natural ingredients are combined together in certain proportions, they work great to cure many conditions. One of such amazing combination is honey and cinnamon. This combination has been used for centuries to promote general well being and cure many conditions and ailments. Although, there is a lack of scientific evidence, many people swear by this simple home remedy.

honey and cinnamon for treating arthritis. After a week time, it was found that 73 out of 200 patients were relieved of their symptoms. After a month trial, almost all patients were able to walk and work.

5. Treating Gingivitis Researchers in New Zealand have found Manuka honey effective in fighting against dental plague, itchy gums, infections and bleeding. Apply honey and cinnamon paste to gums every day is an effective treatment for bleeding gums.

1. Anti-bacterial paste Honey possesses anti-bacterial properties. This claim is supported by numerous studies. It fights against external and internal infections. Cinnamon also possesses antiinflammatory and anti-oxidant properties. When combined together, they form a great potion for external infections.

6. Tooth Decay This is a bit controversial. Researchers in New York suggested that honey can cause tooth decay. However, it has been suggested by scientists in New Zealand that honey can actually prevent tooth decay on account of its anti-microbial properties. Applying the paste to gums regularly and maintaining oral hygiene treat the infected gums as well as avoid tooth decay.

2. Good for Heart Healthy diet, active lifestyle and moderate exercise are great ways to maintain a healthy heart. Taking a drink of cinnamon and honey on a regular basis can prevent heart diseases by clearing the clogged arteries.

7. Helping Digestion, Bloating, Gas & Acid Reflux It helps protect the stomach wall by coating it. By cleaning the system of bad bacteria, it helps to heal any infection thereby helping to treat symptoms of bloating, gas and acid reflux.

3. Bladder infections Honey and cinnamon drink is a super anti-bacterial solution for treating bladder infections and bacterial cystitis. The antimicrobial and healing properties of both the ingredients work great to clean the bladder off all the infections.

9. Weight Loss There is huge anecdotal evidence that honey and cinnamon works to reduce weight. When taken together, the solution burns the fat faster. It also regulates eating habits by eliminating food cravings.

4. Treating Arthritis People report to have significantly improved their conditions in just a few days by drinking the mixture twice a day. For curing arthritis, add a teaspoon of Ceylon cinnamon and a tablespoon of raw or manuka honey. Drink half a glass before breakfast and half before going to bed. A study was conducted in Copenhagen University in which patients were given

DIY Honey What you’ll need: 1/4 tsp. Cinnamon 1 tbsp. Raw Honey 1/4 tsp. Nutmeg ½ Lemon Mixing Bowl Spoon

10. Mental Alertness Many people report that honey works great for enhancing memory. When taken with cinnamon, it increases mental alertness and improves memory. Treating Cancer Like many other claims, this is unproven scientifically. It may prove helpful in reducing the chances of cancer by eliminating free radicals. Some people have even reported to have treated breast and colon cancers by using honey and cinnamon.

& Cinnamon Face Mask

• To prep your skin before any face mask, pour boiling hot water in a bowl and stand above it letting the steam open your pores. • Mix ingredients into a bowl and apply all over your face, avoiding the eye area. Now, let your skin soak up all this goodness for 10-20 minutes (depending on how sensitive your skin is). • Wash away with warm water, finishing with one splash of cold water to close your pores. • Pat gently with a towel to dry. Let your skin breathe for the rest of the day, or follow up with your favorite moisturizer/serum.

LIVING BETTER | Healthcare & Fitness 2016

Pediatricians know children’s medical history well and provide comprehensive care By Liana McCabe, MD , Special to the Reporter As the mother of two young children and a pediatrician, I understand and appreciate how challenging it can be to coordinate health care for a child, especially for parents who also work outside the home or have other responsibilities. To make caring for children and their families easier, we strive to provide comprehensive pediatric services and have our office be your child’s “medical home.” Your pediatrician can do it for you Aided by an electronic medical record, which includes your child’s allergies, medical history and immunization records, a pediatrician is able to provide the most informed, safe and effective treatment options, unlike a clinic that may not be able to easily obtain your child’s personal health information. Consistency is also key to proper health care The importance of a long-term relationship with a pediatrician from the newborn years until adulthood — both for the patient and for the parent who is looking for guidance in navigating the sometimes challenging world of parenting — cannot be understated. With every visit, phone call or secure email, the pediatrician is learning about your child’s health care needs, enabling the physician to make decisions with complete knowledge and information. This is why children’s health care is ideally delivered or coordinated through the child’s “medical home,” the office of the primary-care pediatrician. Pediatricians provide comprehensive care It is important for parents to know that pediatricians provide far more than primary care for children and teenagers. For instance, most pediatric practices — like the one at Virginia Mason University Village Medical Center — provide services for: • Well-child checks • Vaccinations • Travel health

• Attention deficit and hyperactivity disorder (ADHD) • Screening for anxiety and depression • Acne • Behavioral counseling • Sleep disorders • Sibling issues • Down syndrome care • Nutrition therapy and education Many pediatric programs also help provide parents and children access to a variety of free and low-cost community health education classes. One such offering through Virginia Mason is the Nutrition and Fitness for Life (N.F.L.) program. Nutrition and fitness for life Virginia Mason’s program teaches children and their families healthier lifestyle habits, such as how to choose foods wisely and get and stay active. The program is free to qualifying patients ages 5 through 18 and is funded as the sole beneficiary of the Seattle Seahawks Rumble at the Ridge Golf Tournament, part of the Boeing Classic Champions Tour. Families learn to work together as a team, find fun ways to exercise, prepare meals at home and reduce time spent watching TV and playing video games. Within the program, parents share ideas with each other, and kids who struggle with weight issues learn they are not alone. Once families have graduated from the program, they are offered additional support from Virginia Mason providers. For more information For more information about pediatric services offered through Virginia Mason, visit virginiamason.org/pediatrics. Liana McCabe, MD, is a board certified pediatrician and Mercer Island resident. She practices at Virginia Mason University Village Medical Center (2671 NE 46th St., Seattle; 206-525-8000; virginiamason.org/ universityvillage), which is aiming to add Urgent Care services in the first quarter of 2016.

For more information about pediatric care, visit: • American Academy of Pediatrics (AAP): aap.org • Healthy Children from AAP: healthychildren.org • Pediatrics – Food & Drug Administration: fda.gov/ pediatrics

• America’s Children in Brief – Key National Indicators of Well-Being: childstats. gov/americaschildren • National Institute of Child Health and Human Development: nichd. nih.gov

• Seattle Children’s – Pediatric Links and Resources: seattlechildrens.org/ healthcare-professionals/ resources/pediatric-links

Do I Need a Physical? | By Denise Kraft, MD Within the first 24 hours of life, most of us were weighed, measured, poked, and prodded. We just had our first physical! For the next six months, we’re usually seen every two months to assess our growth and development. Studies have shown that early intervention can ameliorate deficits in a developing brain. Also, beginning immunizations early can improve life expectancy since young children are most susceptible to disease. Between 6-18 months, we may visit the doctor every three months. Immunizations and development are still high priorities, but the risks and changes are not as rapid. At age two, visits become yearly. Preventative care becomes a greater need and accidents are the biggest risk for this age group. When children enter school at age five or six, we hope they’re fully immunized and developing on schedule. During the next several years, physical visits to the doctor can become even biannual. If a child is participating in sports, yearly visits may be recommended. The onset of puberty is another important time to see the physician. More immunizations, including boosters, are needed. As children look to their friends and not their parents for information about health matters, it’s helpful for them to have a relationship with a physician with whom they can talk. As we become adults, physicals are still needed. For a healthy person between the ages of 18-30, a checkup every 2-3 years is sufficient. Pap smears for women begin at age 21 and are recommended every three years until age 65, as long as they are normal. As we age, the need and frequency for physical exams increases. Beginning at age 40, women need yearly mammograms. The true, annual physical exam begins at age 50 when both men and women need to undergo a colonoscopy to screen for colon cancer. If, during a lifetime, a person develops disease, becomes overweight, starts smoking, or has a family history of some illness or disease, the frequency of physical exams may increase. It’s during the physical exam that the doctor and patient discuss lifestyle issues and develop a relationship that can last a lifetime. It’s important to be honest about habits and health concerns. Armed with accurate information, your doctor will be able to provide the best counseling to maximize your health. A patient can help by arriving on time with pertinent information at the ready including the names of any medications (including those over-thecounter) and history of shots: tetanus (recommended every 10 years) and flu shot (recommended annually from age six months). If meeting with a new physician, information about one’s last cancer screening or yearly physical can also be helpful. Each of us needs to be responsible for our own good health. We may need to accept the fact that lifestyle changes are often the most effective means of managing chronic illnesses, at times even more effective than medication. Now, with healthcare reform, you’ll be rewarded for knowing and improving your health. All insurance plans cover yearly physicals. Some plans even offer gift cards as an incentive to report some of your health measures, which may include blood pressure, weight, lipids, glucose, and pulse. The eventual goal is to make a healthier you! Denise Kraft, M.D. is a physician at Eastside Family Medicine Clinic (efmc.us) where she focuses on women’s health, preventative medicine, ADHD, FAA exams, infant care, and pediatrics. She is also Chairperson of the Department of Family Practice at Overlake Hospital and past President of the King County Medical Society.

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LIVING BETTER | Healthcare & Fitness 2016

Lifelong heart health requires awareness, commitment and action As a cardiologist, I diagnose and treat heart disease — our country’s leading cause of death — across a broad spectrum of patients. Although the goal is to always individualize treatment based on a person’s unique condition, there are commonalities everyone should be aware of and follow to achieve optimal heart health.

Knowing your risk Although there are a handful of things everyone can and should do over the course of their lives to lower their risk of heart disease, people’s genetic makeup can place them at higher risk no matter what they do. Since medical science is proving more and more that genetics plays a role in heart disease, one of the most important steps in preventing an event, like a heart attack or stroke, is knowing whether you have a family history of cardiovascular disease. The most relevant family history is that of your first-degree relatives: your biological parents and siblings. Early heart disease in those family members, or in more distantly related family members, are the most concerning signs of an inherited predisposition toward cardiovascular disease or sudden death. Here is what your physician wants to know: • Is there any family history of heart disease, heart attack or stroke? • Is there any family history of high blood pressure, especially at an early age? • Most importantly, is there any history of a heart attack in a male before age 55 or a female before age 65?

Six healthy habits Beyond knowing your family history of heart disease, people who adhere to six recommended health behaviors are about 80 percent less likely to die from heart attack or stroke than those who follow none of the actions, according to a study that included nearly 45,000 U.S. adults. However, the study also revealed that few adults follow all of these behaviors as recommended by the American Heart Association: 1. Not smoking and limiting consumption of alcohol 2. Having normal cholesterol levels 3. Eating a healthy diet 4. Having normal blood glucose 5. Being physically active 6. Having normal blood pressure

Not smoking, limiting alcohol consumption If you are one of the estimated 40 million

Americans who still smoke, quitting as soon as possible should be your highest priority. Smokers are two to three times more likely to develop heart disease than non-smokers, but that increased risk reverses to that of a nonsmoker after just three years of abstinence. Your doctor can help provide you with stop-smoking aides and information about local smokingcessation resources. A little alcohol can be good for your heart, but after that, the health benefits are lost and it simply results in empty calories. If you choose to drink, physicians recommend an average of no more than one drink — preferably a glass of red wine — a day for women and two drinks per day for men.

Having normal cholesterol levels Cholesterol levels should be measured at least once every five years in everyone over age 20. More frequent screening is performed in men over age 35 and women over age 45, especially if there is a history of high cholesterol. Cholesterol levels are measured by a blood test called a lipid profile under fasting conditions. The lipid profile includes: • Total cholesterol • LDL (low-density lipoprotein, also called “bad” cholesterol) • HDL (high-density lipoprotein, also called “good” cholesterol) • Triglycerides (fats carried in the blood from the food we eat. Excess calories, alcohol or sugar in the body are converted into triglycerides and stored in fat cells throughout the body.) Results of your blood test will come in the form of numbers. It is important to know that the numbers by themselves are not enough to predict your risk of heart disease. They are, instead, one part of a larger equation that includes your age, your blood pressure, your smoking status and whether you use bloodpressure medications. Your doctor will use this information to calculate your 10-year risk for serious cardiovascular problems. You and your doctor will then develop a strategy for reducing that risk. High LDL cholesterol leads to atherosclerosis (build-up of cholesterol plaque) on the walls of your arteries and increases your chances of developing angina (chest pain) or heart attack. The lower your LDL cholesterol number, the lower your risk. If your LDL is 190 or more, it is considered very high and your doctor will most likely recommend a statin (medicines that can help lower cholesterol levels), in addition to healthy lifestyle choices. You may also need to take a statin even if your LDL is below 190. After calculating your 10-year risk, your physician will recommend a percentage by which you should try to lower your LDL through diet, exercise and medication, if necessary.

By J. Susie Woo, MD

When it comes to HDL cholesterol, a higher number means lower risk. This is because “good” cholesterol removes the “bad” cholesterol from your blood and keeps it from accumulating in your arteries. A statin can slightly increase your HDL, as can exercise.

Eating a healthy diet A healthy diet is not only a key component to your heart health, it is instrumental to your overall health. A great place to start is by reducing consumption of foods that come from cows. Other heart-healthy diet changes include: • Substitute red meat with proteins such as fish, chicken and soy several times every week • Include a combined seven servings of fruits and vegetables in your diet every day • Eat foods made from whole grains instead of processed grains • Avoid non-nutritious calories and snacks, including packaged foods, fast food and sugary drinks • Stop eating when you are no longer hungry, instead of eating until you are full

Having normal blood glucose Maintaining normal blood glucose levels is important to prevent diabetes and sustain heart health throughout your life. The blood test measuring a fasting blood glucose is often part of an annual physical. The amount of glucose (or “sugar,” measured in mg/dL) in your blood changes throughout the day and night, depending on when and what you have eaten, and whether or not you have exercised. Normal blood glucose levels include: • A normal fasting (no food for eight hours) blood sugar level of between 70 and 99 mg/dL • A normal blood sugar level two hours after eating of less than 140 mg/dL

Being physically active Research has shown that people can increase their lifespan by two hours for every hour of exercise. Regular aerobic exercise is one of the best ways to get and stay healthy. Current recommendations are for you to get 30 minutes of moderate-intensity exercise at least five days a week, both for your heart and overall wellness. To maximize the heart-health benefits of your workouts: • Find an aerobic activity you enjoy, such as brisk walking, swimming or cycling. These activities get your heart beating and your big muscles moving • Work out at the same time every day so it can more easily become part of your daily routine {Continued on page 12}

BELLEVUE REPORTER & MERCER ISLAND REPORTER

Top five tips for better results after surgery By Matthew Zell

1. Plan ahead Having a surgery can be an overwhelming experience, and it makes sense to do your planning before you arrive at the hospital. Understanding what will happen after your surgery will reduce your stress and help you to remain in control. Ask your doctor about their recommendations for your post-surgical therapy and care before your surgery.

2. Do your homework The Eastside has many excellent options for post-acute care with excellent inpatient, outpatient and home healthcare providers. You and your doctor should discuss what options will provide you with the best outcomes. Before your surgery, do your research, visit the inpatient rehabilitation centers in your area or get recommendations for home healthcare providers. There are many online tools to help you decide, but there is no substitute for a visit. Visiting a location and talking with potential care or therapy providers gives you a sense of their philosophy and resources, and empowers you to choose the team that works best for your specific goals. Be sure to communicate with your chosen providers before your procedure and give them your planned procedure date and any special requests ahead of time.

3. Have a backup plan

4. Pack accordingly When you are participating in therapy, bring and wear loose and comfortable clothes. Consider clothing that is easy to put on or take off, like cardigan sweaters or zip-up sweatshirts, as opposed to clothing that you must pull over your head. It’s not a fashion show, it’s about being comfortable and being able to move safely. If you have questions about what to bring, ask your doctor or provider directly.

5. Give yourself a break Whether you have chosen to rehabilitate at an inpatient center, with outpatient therapy or with home health therapists, it is important to invest in your healing, and work hard with your therapist to achieve the best outcomes. Surgery (even the lessinvasive types) places your body under stress. Therapy often requires you to be outside of your comfort zone, which may be physically and emotionally difficult. In most circumstances, there is a window for you to maximize your recovery, and a few extra days off may make the difference between a full recovery and frustrating limitations. You only have one body, so take care of it. Give yourself permission to take your time and make the most of your rehabilitation; you deserve it! Matthew Zell is the communications director at Careage Senior Living in Gig Harbor. For more information, call (253) 853-2919.

Physical Therapy • Occupational Therapy Speech Therapy • Skilled Nursing Medical Social Services • Home Health Aides We would love the opportunity to provide you or your loved ones with exceptional care. Our services are offered under the direction of your physician and are covered by Medicare or private insurances.

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Maybe you won’t need therapy or care after your procedure, but think about the recovery process before your surgery and evaluate your options. Maybe a loved one is planning to take care of you after your procedure, but plans do change, and if you find yourself in need of a caregiver or inpatient care, it’s better to understand your options and be able to make an educated decision. Providers may become full unexpectedly, and even if one provider is your favorite, it’s smart to have an alternative! (This is another good reason to connect with a provider beforehand!)

LIVING BETTER | Healthcare & Fitness 2016

Listening Mothers shows new moms they’re not alone By Katie Metzger, kmetzger@mi-reporter.com

Motherhood can be overwhelming, especially for first-time parents. To help new families cope with stress, become more attuned with their babies and find a community of like-minded people in the same situation, Mercer Island resident Yaffa Maritz founded Community of Mindful Parenting and Listening Mothers. “It’s a big role change,” said Ferda Celen, a Listening Mothers facilitator whose group meets at Mercer Island Pediatrics. “It’s not just the physical, emotional and sleep issues, it’s the relationship with themselves, their baby and their partner.” Listening Mothers provides a safe, nonjudgmental environment that promotes openness and mindfulness. Mothers learn breathing exercises along with mindful practices such as gratitude and selfcompassion. The research-based curriculum can help “turn the present moment into a pleasant moment,” helping mothers struggling with similar things share ideas for how to cope with them. There are groups all over the Puget Sound, mostly in Seattle, though facilitators are

looking to expand to more locations on the Eastside and South Sound. One group meets at Mercer Island’s Stroum Jewish Community Center. Groups are comprised of five to 10 mothers with babies ranging in age from six weeks to four months, and meet once a week for eight weeks. The fee is $195, and scholarships are available. “We practice skills, share experiences and build connections and relationships,” Celen said. “It’s not just a teaching group, it’s a support group.” It’s also not a therapy group, Celen said, though facilitators — many with backgrounds in social work or mental healthcare — are trained to look for symptoms of more “fragile situations” such as postpartum depression, and provide referrals, Celen said. Many of the relationships continue after the group sessions conclude, Celen said. “They build their little village,” she said. “It’s fun to see how the babies are growing.” For more, see communityofmindfulparenting.com.

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BELLEVUE REPORTER & MERCER ISLAND REPORTER

Red Crisis File:

What’s your backup plan? Submitted by Aegis Living

It only takes one fall and everything changes. In the assisted-living industry, when an elderly family member (a mother or father) falls, it often triggers a chain reaction that leaves families scrambling to find assisted-living services, especially if the recovery requires hospitalization. And now that the holidays are over, many local families are taking stock of issues with senior loved ones at home and asking themselves, “Should mom or dad be living alone? Or how long can they live at home alone?” People often prepare for natural disasters, but experts in the assisted-living industry say not enough of us prepare for this kind of emergency. Redmond-based Aegis Living helps local families by raising awareness about the types of documents, discussions and important decisions that are needed before a crisis hits. Many are state required and require a bit of effort to gather. So Aegis Living created a Crisis File to that contains a checklist to help Washington families to navigate these forms. Aegis Living is making these available free of charge as a community service. There is no obligation. Basically, The Crisis File Checklist helps to answer the big question for many families: If something happens, what’s our backup plan? Documentation from third parties are what become time consuming in an urgent situation because some require calls and meetings with one’s physician and pharmacy to process the documents. That often may require an appointment. Then there’s the issue of meeting with an attorney and discussing sensitive healthcare topics. Staff at two Aegis Living locations in Redmond is available to show families the checklist and explain the documents. People can drop by Aegis of Redmond at 7480 West Lake Sammamish Parkway N.E. and Aegis of Marymoor at 4585 West Lake Sammamish Parkway N.E.

Your good health is everything, and when you are healing, it’s important to choose the right team. When you or your loved one needs rehabilitation or skilled nursing, chose the community with the best care, the best service, and the best outcomes. We are a local company, creating our tradition of excellence, one resident at a time.

10 LIVING BETTER | Healthcare & Fitness 2016

New programs motivate teens to live healthy | By Reporter Staff The Washington State Department of Health reports that 23 percent of 10th graders in Washington’s public schools are overweight, signaling an ongoing epidemic for the state. In fact, obesity and overweight rates for 10th graders have remained constant for the past decade. In an ongoing effort to reverse these alarming statistics and curb childhood obesity among Washington’s youth, local Boys & Girls Clubs are motivating members to take educated steps in a healthier direction. Through new programming, Boys & Girls Clubs of Bellevue are empowering area youth to develop healthy, active lifestyles. Nearly 26 years ago, Boys & Girls Clubs of Bellevue became one of the first Clubs in America to open up a dedicated Teen Center. This Teen Center, which has expanded to a “Teen Campus” with two neighboring buildings, is committed to providing teens with a SDC AD for LIVING BETTER GUIDE (2-2-2016) positive place to go to after school. The campus offers teens an opportunity to learn, 7.25”x 4.42” 1/2 PAGE AD interact and engage through a number of programs that address the importance of physical and mental v2.01 health. The Bellevue Boys & Girls Clubs’ “Our programs go beyond the obesity epidemic,” new health-focused initiative said Lance Latimer, Teen Center director for Boys & includes more fitness programs for Girls Clubs of Bellevue. “The Teen Center is a safe place teens, including obstacle courses. for members to participate in programs that address Contributed photo the challenges that teens face every day. Through these programs, we are giving them confidence to feel beautiful and strong.” For example, Triple Play — a comprehensive health and wellness program — increases members’

daily physical activity through a number of fitness programs, such as jump rope and obstacle courses. After working up an appetite, Club teens are provided with resources on good nutrition and healthy habits, so they can practice healthy decisions on their own. The Teen Café — a unique program that offers free meals once a week — teaches teens how to prepare the food they eat in an on-site teaching kitchen so they can implement the same techniques at home. As a result, teens better understand nutritional value and the importance of the choices they make in the kitchen. In addition to making healthy choices in the kitchen, Boys & Girls Clubs of Bellevue have created programs that give teens the skills they need to make responsible decisions at home and on the streets. For example, SMART Moves addresses problems such as drug and alcohol, so members can practice resistance and refusal skills, develop assertiveness and improve their self-confidence. To ensure continuous growth for these valuable programs, Boys & Girls Clubs of Bellevue include members in weekly town hall meetings. At these meetings, teens actively participate in discussions about programming and provide insight on how to improve the current offering as well as provide suggestions on new programs that they would like to see. Teens, parents and others interested in learning more about the Boys & Girls Clubs of America’s Healthy Lifestyles programs and/or how to get involved at their local Boys and Girls Club can visit www.greatfutures.org.

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BELLEVUE REPORTER & MERCER ISLAND REPORTER 11

5 Questions to ask your cosmetic surgeon | By Dr. Jan Zemplenyi As techniques become ever more state-of-the-art, cosmetic or “plastic” surgery these days is less invasive and more affordable than ever before. It’s not just for the rich and famous, but can provide rejuvenation, confidence and self-esteem for a variety of men and women young and old. There are many popular minimally-invasive procedures that can make a difference to your self-confidence these days, from assorted facial procedures, to laser liposuction and more. Best of all, technology has advanced so significantly that most of these procedures can now be performed under light anesthesia, and resulting in little pain or discomfort, and with only mild bruising. While exploring potential cosmetic surgery options, it’s important to be informed, so make sure to do a little research and to ask the right questions to assure yourself that you’re choosing the best provider (and procedure) for you:

1. Are they licensed and accredited? Any facility you consider should be licensed, accredited or certified by the Center for Medical Services (Medicare).

2. What are their areas of expertise, training and experience? What procedures do they perform most frequently? What is the expertise of the surgeon you’re considering, and their individual training and experience? All of this information should be easily accessible.

3. Can they provide “before and after” pictures of successful examples of the procedure you seek?

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The provider you’re considering should be able to offer a host of pre-operative and post-operative images to demonstrate their success level with your potential procedure. Don’t be afraid to ask for references from other patients who had the procedure you seek (or similar procedures), too.

4. What are their post-operative care procedures? Always ask about any potential provider’s post-operative care procedures, and make sure that they’ll have a physician available on a constant basis for emergencies (twenty-four hours per day, seven days a week) for the first 72 hours after your procedure. This is a vital and necessary safeguard to ensure that patients have access to all of the support they need following their procedures, and ensures that if any rare emergency arises, care will be available as fast as possible.

5. Are they giving you the knowledge and information you need? Ultimately, any procedure you consider is one that absolutely must be right for you, so be sure to consider your options, define the results you want, ask questions, and choose the provider that inspires confidence and ease. Be cautious of surgeons or professionals who make big promises when it comes to results — remember that the best cosmetic surgery is often about improvement, not transformation. Also, never let a potential provider pressure you into a procedure you’re uncertain about or unready for. Cosmetic surgery can be a terrific boost to self-esteem and make a welcome difference in your confidence. By educating yourself beforehand, you can assure yourself that you’re choosing just the right procedure and professional to help bring out a more beautiful and confident inner you. As the founder of the Bel-Red Center for Aesthetic Surgery, Dr. Zemplenyi has provided excellence in cosmetic surgical care since 1989. He is triple board-certified by the American Board of Facial Plastic and Reconstructive Surgery, the American Board of Cosmetic Surgery and by the American Board of Otolaryngology. Contact Zemplenyi at 425-358-4164.

Conveniently located in the Lake Hills neighborhood of southeast Bellevue, Patriots Glen is a locally owned & operated assisted living & memory care community promoting independence for our residents with compassionate and supportive care in a warm and home-like environment.

12 LIVING BETTER | Healthcare & Fitness 2016 {‘HEART HEALTH’ Continued from page 6} • Exercise enough to break a sweat and increase your heart rate, but keep in mind that you don’t need to be out of breath to benefit • If you have not been exercising, start slowly with just 10 minutes of aerobic activity daily, which is still enough to reduce your risk of premature death

Having normal blood pressure A normal blood pressure is 120 on top (systolic) and 80 on the bottom (diastolic). If your blood-pressure numbers are much higher than that, you should see your doctor and take medications if necessary. High blood pressure significantly increases your risk for a heart attack, stroke, heart failure and kidney failure. To keep track of your blood pressure, especially if it is high or borderline high, consider purchasing a home blood-pressure monitor. Recording occasional blood-pressure measurements at home, especially after a medication or lifestyle change, is a healthy habit that can help you and your doctor get your numbers under control.

Baby steps Lastly, it’s important to keep in mind that even small, incremental changes in these areas will have a cumulative effect and lower your risk for cardiovascular disease and stroke. Over time, repetition of these six habits will become routine and lead to a healthier lifestyle and overall sense of wellbeing. For more information, Heart.org, NutritionFacts.org or VirginiaMason.org/Heart. Eastside resident J. Susie Woo, MD, FACC, is board certified in internal medicine and cardiovascular disease. Her specialties include echocardiography, nuclear cardiology, advanced heart failure and preventive cardiology. She practices at Virginia Mason Bellevue Medical Center (222 112th Ave. NE, Bellevue; 425-637-1855) and Virginia Mason Hospital & Seattle Medical Center.

Staying Safe on the Slopes With Overlake primary care physician Alex DeMoraes, MD; and orthopedic surgeon Tyler Nathe, MD.

As the air gets crisp, there’s nothing like strapping on your skis or snowboard, and speeding down a snowy mountainside. But winter sports can be physically demanding, causing injuries from wrist and ankle fractures to ACL (knee ligament) tears. We asked Alex DeMoraes, MD, an OMC primary care physician, and Tyler Nathe, MD, an orthopedic surgeon with Proliance Orthopaedics & Sports Medicine who practices at Overlake, what winter sports enthusiasts need to know to stay healthy.

What can skiers and snowboarders do to help prevent injuries? Dr. DeMoraes: People who go skiing or snowboarding for the weekend, but don’t do

Parkour in Bellevue |

By Allison DeAngelis, Bellevue Reporter

A line of young boys hurdle towards a stationary ramp one by one, sometimes gracefully clearing the top while others underestimate the speed and footing needed to reach the top. One of the last boys swiftly propels himself up the structure and clears the top, supporting himself with one hand while kicking his legs out to his left. “Good job,” says Kyle Groussman, co-founder of Move Free Academy. “You got that speed in four steps. Next time, see if you can do it in three.” The boys are practicing parkour, an activity and form of exercise that revolves around finding creative ways to move from one point to another in an environment filled with obstacles. It reportedly originated in France in the 1980s and was developed from a military training program. Unlike most sports, parkour is less about competing against others and more about personal betterment, Groussman said. He and his counterparts give individualized feedback to participants, and don’t generally set overarching goals for their classes. The kids who take their classes at the South Bellevue Community Center float between different stations where they can practice on ramps, different courses or work on their

reflexes by playing different games. Parkour penetrated the mainstream after practicers began posting videos of themselves bouncing around rooftops and such on Youtube. “There are people in the parkour community who have been doing this for years, and have no signs of stopping soon. If done correctly, it is, without a doubt, the safest sport. If done incorrectly, it is one of the most dangerous,” said Jaazih Stone with Move Free Academy. Untrained persons attempting parkour can experience various injuries, including to the head, arm and knee. The organization focuses on building a good foundation of agility, balance and strength before attempting any distinguished parkour “moves”. A year into his parkour work, Stone himself has yet to master a standing front flip — in which the person flips forward without the use of any hands — and is not pushing himself to do so. Most important is making sure their students have fun and challenge themselves — safely. Move Free Academy conducts classes across the Eastside and conducts multi-week summer camps annually. They are hoping to open their own gymnasium later this year.

it often, sometimes go beyond their physical capabilities. Try to exercise a couple of times a week during the season so you’ll have more strength for better performance and decreased chance of injuries. Also, it’s important for snowboarders to consider using wrist guards because wrist injuries are the most common ones in snowboarding And, I recommend everybody who skis or snowboards wear a helmet.

inside the knee joint), we generally do surgery to replace the ACL with a reconstruction. Fractures can be treated with a combination of casting or sometimes surgery, depending on the type of fracture.

When people get injured, how can they determine whether they should see a doctor? Dr. DeMoraes: Someone should see a doctor if the injured area is really puffy and swollen, or in the case of a knee or ankle injury, if a mild limp due to pain doesn’t resolve after a few days.

If an injury is serious, what is the treatment? Dr. Nathe: For ACL injuries (torn ligaments

Following treatment, can someone generally get back on the slopes? Dr. Nathe: Once patients have regained their range of motion and have full strength in the injured extremity, they’re able to go back to skiing or snowboarding. If you’re a skier, we individualize your care to get you back skiing as soon as possible. If you’ve had ACL surgery, once you’ve rehabbed it successfully, you can typically return to skiing without a brace. I advise people to work on a strengthening program to make sure their core and legs are strong to prevent another injury. That process takes nine to 12 months for an ACL, and for certain types of fractures, it may only be six weeks.

BELLEVUE REPORTER & MERCER ISLAND REPORTER 13

Bellevue’s home for life-long learning, life-long friends By Gloria Campbell, Special to the Reporter Are you retired and looking for a relaxed, enjoyable opportunity to learn? Bellevue College’s TELOS program is the place to go on the Eastside. Many retired people wonder what to do with the rest of their life. TELOS classes offer a college-level curriculum attuned to the needs and interests of retirees. Classes are small and friendly. They build knowledge, open new channels of activity and promote intellectual growth in a community of peers. TELOS began in 1976 when Helen Ansley, then aged 76, agreed to implement a joint program of Bellevue Community College and Bellevue Parks and Recreation. Ansley was active in SAGE, the Senior Actualization and Growth Exploration group in Berkeley. At age 90, she published “Life’s Finishing School, What Now?” Joy Carey, a student intern at the University of Washington, became the first director. That year, 39 students participated in 10 offerings, paying $18 per class. Courses included “How to Spot a FlimFlam Man,” “Aging for All Ages” and a Displaced Homemaker’s” program. Judy Gellatly became the director in 1982, followed

by Gordon Hartwick in 1984. During the 1990s, TELOS classes were held at the Northwest Community Center in Bellevue and included a study tour in southern England. Retired educators and professionals in diverse fields taught classes in the early years and continue to do so today. Over the years, the program expanded in range and student enrollment. In 2001, classes moved to Bellevue College’s Continuing Education campus on Northup Way. Bill Stephens, a member of the TELOS faculty, became the director and continued in that role until 2013. The current director is Angela Young. Computer classes and workshops were added in 2004. This spring, courses include “Learn how to use — and master — your devices!” and “History of Rock and Roll.” Other courses focus on current events, health, history, languages, the arts, science, literature and writing and religion. An advisory group reviews proposed courses to assemble a lively collection of stimulating experiences for students. TELOS currently offers about 50 classes. Tuition is $79.

Outside of class, TELOS students can make new friends and become part of an active community sponsored by the TELOS Student Organization (TSO). Monthly Friday morning Coffee and Wisdom talks are a popular addition to the calendar. TSO also sponsors a book club, movie club, summer picnic and holiday party to help people get to know each other better. Volunteers soon learn their help is welcome in planning and implementing out-of-class programs. As the retiree population on the Eastside continues to grow, TELOS continues to create great learning experiences for the community. With its modestly-priced courses, excellent faculty, convenient class schedules and accessible location, TELOS offers an ideal intellectual and social focus for older adults on the Eastside. For more information about current classes, check the Bellevue College website at www. BCconted.com or call 425-564-4007. Gloria Campbell is a resident of the Eastside and has been an instructor at Bellevue College as well as an author of several books and an editor.

Kung Fu Club Fall City/Issaquah Kung Fu Club Fall City/Issaquah Chinese New Years Monday 2/8

Kung Fu Club Fall City/Issaquah

4714 4714 Year Year Of Of The The Fire Fire Monkey Monkey 2016 2016 ““Real Skills,

For Skills, Life” “Real

For Life”

425-392-4712 johtzu@mindspring.com

425-392-4712 425-392-4712 johtzu@mindspring.com johtzu@mindspring.com

Chinese New New Years Years Monday Monday 2/8 2/8 Chinese 火 Huo - Fire

火 Huo - Fire

猴 Hou -Monkey

年Nian Nian-Year -Year 年 23nd Annual Kung Fu Club Club Picnic 23nd Kung Fu Picnic 23ndAnnual Annual Kung Fu Club Picnic Saturday August August 20th 20th Saturday

Saturday August 20th

Seminars 

Weapons Disarms Disarms -- Sat Sat 3/12 3/12 Weapons

Qi Gong -Tai -Tai Ji Chih Chih Sat 4/23 Qi Gong Ji 4/23 Weapons Disarms -Sat Sat 3/12 Women’s Self Self Defense Defense Sat Sat 6/6 6/6 Women’s

Qi Gong -Tai Ji Chih Sat 4/23

Chi Sao Sao Sticking Sticking Hands Hands Sat Sat 7/23 7/23 Chi

Women’s Self Defense Sat 6/6

Qi Gong Gong Dao Dao Dan Dan Pai Pai Sat Sat 10/15 10/15 Qi

Chi Sao Sticking Hands Sat 7/23 Qi Gong Dao Dan Pai Sat 10/15

Bellevue’s Home for Life‐Long Learning & Life‐Long Friends Attend a TELOS class! Learn with other adults and enrich your retirement. Visit us online at www.BCconted.com/retirement

425.272.5047

14 LIVING BETTER | Healthcare & Fitness 2016

A physically active lifestyle offers children immediate and long-term benefits | Contributed to the Reporter

Children 6 years of age and older meeting the American Academy of Pediatrics; suggested 60-minute minimum of daily fun, age-appropriate physical activity exhibit improved health compared to children who remain sedentary. Active children show an improvement in their strength and endurance in addition to showing an ability to build healthy bones and lean muscles, develop motor skills and coordination, reduce fat, and experience reduced feelings of depression and anxiety. With this research in mind, The Little Gym President and CEO Ruk Adams suggests that the new year is a great time for parents and caregivers to make physical activity a regular part of their children’s lives. But, Adams cautions, a new year’s resolution alone is not enough to make a significant change in behavior; for either the children or their caregivers.

“A resolution may jump start a change, but until the new behavior becomes an ingrained part of everyone’s daily routine (a habit) it may fall victim to other priorities and soon be ignored, or even forgotten,” says Adams. “The key is to use that resolution to commit to building and supporting healthy habits in your children. With the proper encouragement and reinforcement, children will eventually seek out active play and independently make healthy food choices. The behavior comes naturally to them.” “Working with the natural instincts of children starts a repeating cycle of success,” says Adams. “With improved health and confidence comes a willingness, even eagerness, to pursue physical challenges. “Perhaps even more importantly,” Adams adds, “the benefits that accrue to children from

regularly taking part in physical activity can have extensive effects.” A number of studies reported in Psychology Today show evidence that physically active children are more likely to carry their healthy habit into adulthood. “The facts are clear,” Adams says. “One of the most important things you can do for children is encourage them to be physically active each and every day, whether you arrange couch cushions into ‘mountains’ they can scale, or enroll them in a program like the ones offered by The Little Gym. As long as the activity is fun, children will welcome it, and benefit from it, long beyond childhood.” For more information, visit The Little Gym at www.TheLittleGym.com.

From the inside out: How to stick with a new eating plan | Contributed Fitness Forward Studio How many people do you know who try a diet or a new eating plan such as going Paleo or gluten-free, then return to old eating habits a week later or less? Our society is always on a mission to look and feel amazing by losing weight so then we go on a new diet, lose weight, feel great then lose our discipline then return to old eating habits. We are always in this weight loss-weight gain cycle. Why do we do this to ourselves? As a coach, trainer, podcaster and competitive athlete for over 20 years, I understand the struggle and the challenge of sticking with a new eating plan and setting up restrictions. What is sugar detox anyways? Why do we need to be on a diet? A typical sugar detox program involves a food elimination plan to focus on eating real food such as vegetables, healthy fats and quality animal protein. The goal is to learn how to eat real food that is not factory made or filled with processed foods and excess sugar. We should be aware by now that sugar is evil — it is as addictive as any drugs but how do we get off the blood sugar roller coaster? Ideally, we want to become fat-burning machines. But how do we break the addiction to sugar? For starters, we do a new eating plan but eliminate the mindset of a “diet” or “detox.”

Instead of focusing on what you can’t eat, focus on what you can eat, cook and enjoy! When we choose to do a detox or Paleo plan, we are really eliminating foods that cause spikes to our blood sugar (insulin-fat storage hormones) and foods that cause inflammation in our bodies. What we do want to eat is food without labels or an ingredient list that you can’t understand, read or pronounce. That leaves us with food our bodies were designed to eat — healthy organic colorful vegetables, healthy satisfying fats, quality source free-range grass-fed meat and pasture eggs. Load up on real food with healthy filling fats and you will feel full for hours, lose the cravings for overeating and stop spiking your blood sugar levels. But how do we stick with a new eating plan? What if we tried a new way of eating and preparing food but quit in a week? Then we need to dig a little deeper. I call this the “Wholestic Approach” to improving fat loss, health and performance. Changing our eating habits for a 21 day sugar detox may not be the only solution to losing weight and getting healthy.

Let’s look at the whole picture: • Why are you struggling with sugar and why you are overeating? • Are you operating with high levels of

stress and anxiety each day? • Do you enjoy your work and workplace? • How is your quality of sleep each night? • Do you exercise and move each day? • Do you do strength training with cardio intervals? • How is your gut health? Bloated belly? Poop color check. Digestion issues? • Are you drinking water each day? Half your body weight in ounces per day? • Do you feel happy and live for each day rather than waiting for the weekend on Monday? If you are struggling to lose weight and feel great, then perhaps you need not only to do a 21 day sugar detox but look at doing a “21 Day Reset” program. Insstead of diet or detox, reset your body and mind by working from the inside out. Work on the whole person with the “Wholestic Approach” to become a fat-burning machine and say goodbye to the blood sugar roller coaster in 2016! Debbie Potts is a coach, trainer and competitive athlete at Fitness Forward Studio, LLC, 118 105th Ave. NE, Bellevue. For more information, visit www.fitnessforwardstudio.com.

BELLEVUE REPORTER & MERCER ISLAND REPORTER 15

Private Practice Medicine: Can It Be Saved?

As I write this article, I reflect with sadness how the medical world around us has changed. The notion of a physician who’s supposed to be the patient’s ultimate advocate and make decisions based on the patient’s best interest is being constantly and progressively eroded. Having grown up in South Africa and practiced medicine in four different regions of the world, I believe that patients are basically the same – from the Xhosa women in South Africa to the Cree teenager in Canada to the patients in Delaware and Seattle – they all want a doctor who’ll listen to them, be there in times of need and, foremost, be their advocate in the art of practicing medicine. Sadly, it looks like my current private practice model of care is a dying breed. In 2000 (preObamacare), 57 percent of physicians in the US were in private practice. The most recent numbers show a decline to 17 percent – a startling change in a relatively short period of time! I believe a lot of this is due to young graduates being misled into believing there’s no future in private practice. Also, many of my colleagues, especially those in smaller practices, have simply given up and either left medicine altogether or been absorbed by a hospital system due to the pressures they face. Private practice physicians choose to run their own practice for many different reasons. Mostly, we highly value our personal doctorpatient relationships, many of which are long-lasting, and aim to provide our patients with the best possible care. I send my patients to the best specialist after jointly deciding on what is best. Unfortunately, many of my primary care colleagues (and their patients) are

not as lucky. When patients sign up with Group Health (GH), most understand they’re joining a “closed” care system (i.e. they will see a GH primary care provider who will then send them to a GH specialist when appropriate). However, when a patient signs up with a Swedish or UW primary care provider, they’re often referred to a Swedish or UW specialist. Years ago, when most providers were independent, there were rules to prevent price fixing (known as Stark regulations). Those rules are antiquated and need to be revised. Today, hospitals are able to do what is called “global negotiating.” They negotiate rates for their inpatient services and wrap into this process their outpatient rates. Thus, their outpatient charges are often higher than those of an independent office. Often, some of this cost gets passed onto the patient (especially those with a HSA account). A bill was recently brought up in Olympia to force transparency and allow actual in-office and hospital costs to be published statewide. This bill was blocked by one of our large insurance providers – wonder why? As published in the Seattle Times, the insurance industry has gleaned record profits recently, even under Obamacare. They’ve done this by cutting payments to doctors (including primary care) as well as pushing a greater burden of the cost of care onto the patient. We have to strengthen the doctor -patient relationship and put providers – not insurance companies or hospital administrators – back in the driver’s seat. All patients should have a primary care provider they can see first. They

A Doctor’s Opinion By Anthony S. Egnal, MD should be able to choose their primary care provider and know they’ll be referred to the best specialist/hospital care in their area if the need arises. A few years ago Evergreen Hospital set up the state’s first Clinically Integrated Network (CIN) called Evergreen Healthcare Partners (EHP). The CIN is a legal entity whereby physicians and progressively minded hospitals can come together to provide high quality, cost-effective, patient-centered care. Initially starting with 200 employed providers, after opening up the registration, an additional 350 independent providers joined the network. We’re in the process of trying to get Overlake to join us, thereby setting a truly Eastside health care system which plans to take the best care of it residents in the most cost-effective manner. Most of our patients don’t want to cross the bridge for their care, unless absolutely necessary. At the end of the day, those of us who are committed to being our patients’ undying advocates will continue to weather the storm and do what we love – and that is to take the best care of our patients.

Dr. Egnal is a family physician and managing partner at Eastside Family Medicine Clinic (eastsidefamilymedicine.com). He was named among the 2015 Seattle Top Doctors list (of over 15,000 nominations) for the 10th year. When not taking care of patients or spending time with family, Dr. Egnal is out riding his bike or wakesurfing on Lake Washington.

16 LIVING BETTER | Healthcare & Fitness 2016

BELLEVUE REPORTER & MERCER ISLAND REPORTER

THE DOCTOR CAN SEE YOU NOW. REALLY, WE MEAN NOW. Our same-day, Eastside-focused care ensures youâ&#x20AC;&#x2122;ll see a highly skilled provider right away. Our six conveniently located Primary Care clinics and three Urgent Care clinics are open 7 a.m. to 11 p.m., seven days a week. To learn more, visit overlakehospital.org/clinics.