Living Better - Healthcare Fitness Guide 2016 by Sound Publishing

Living Better Healthcare & Fitness Guide 2016 Top 5 tips

for Better Results

After Surgery! {page 13}

Chinese Medicine Soothes More Than Youâ&#x20AC;&#x2122;d Think! {page 6}

Top 10

Health Benefits of Honey & Cinnamon {page 3}

A SPECIAL SUPPLEMENT OF THE:

Reporter ISSAQUAH | SAMMAMISH

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LIVING BETTER | Healthcare & Fitness 2016

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Top 10 Health Benefits of Honey & Cinnamon

TABLE

CONTENTS

Health Benefits of Honey & Cinnamon .................... Page 3 Red Crisis File: What’s your backup plan?..................Page 4 Chinese Medicine Soothes More Than You’d Think ..Page 6 Sno Valley Hospital Offers Effective Treatment for Pain or Injury Without Surgery ..................................Page 7 Easing An Anxious Mind Through Meditation ....... Page 10 Staying Safe on the Slopes ...................................... Page 11 Prepare Your Body for Winter Hiking ..................... Page 12 Top 5 tips for Better Results After Surgery............ Page 13 A Physically Active Lifestyle Offers Children Immediate And Long-Term Benefits ...................... Page 14 LIVING BETTER IS A SPECIAL SUPPLEMENT OF THE

Reporter ISSAQUAH | SAMMAMISH

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Mail PO Box 300, Snoqualmie 98065 425-888-2311 • valleyrecord.com

Regional Publisher William Shaw Regional Editor Carrie Rodriguez Staff Writers Megan Campbell Carol Ladwig Daniel Nash Andy Nystrom Regional Advertising Manager Jim Gatens 425-440-0437 Office Coordinator Celeste Hoyt

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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

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Red Crisis File:

What’s your backup plan? Submitted by Aegis Living

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.

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.

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Some of the advanced and general dental services we offer include: • Laser-Assisted Teeth Cleaning • Invisalign® and Invisalign Teen™ Clear Aligners • Root Canals • Tooth Extractions • No Metal Crowns • KöR® and Zoom Whitening • Perio Protect®

Beautiful Smiles

ere at Creekside Dental Arts, Dr. Rojas and his team focus on the overall wellness of you and your family, not just your teeth. Dr. Rojas notes, ‘We believe that oral health involves the entire body, so proper dental care is absolutely necessary. We take a preventive approach, and strive to avoid disease from occurring in the first place.’ To best accommodate your needs, we offer a variety of unique services. These include laser-assisted dental cleanings, Invisalign®, cosmetic dentistry, implant placement, and salivary diagnostics and whole family care. Creekside Dental Arts, the premier Issaquah cosmetic Dental office, wants you to be absolutely in love with your smile. Call us and see why Seattle Metropolitan Magazine has us listed as a TOP DENTIST in 2015 and 2016

600 NW Gilman Blvd. Suite C Issaquah, WA 98027 425-392-1239 • creeksidedentalarts.com

LIVING BETTER | Healthcare & Fitness 2016

Chinese medicine soothes more than you’d think Certified healthcare practitioners focus on nontraditional Western medicine By Megan Campbell, Issaquah/Sammamish Reporter

Acupuncturists Sue Foss and Christina Jackson stand in their Issaquah office. They have been working at Tiger Mountain Center for Acupuncture for more than 10 years.

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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.

Just give it a try. Worst case scenario you spend an hour relaxing. That’s Christina Jackson’s advice, anyway, for those who have never experienced acupuncture. “Ninety-five percent of people who walk through the door, they’re going to get better,” Jackson said. “In my mind, there’s no reason not to try it.” Jackson, a licensed acupuncturist, works out of an Issaquah office, Tiger Mountain Center for Acupuncture, with two other independent healthcare practitioners. Practicing for 20 years, she and Sue Foss, an acupuncturist and Chinese herbalist, have been operating out of the Tiger Mountain Center for Acupuncture office for more than 10 years. They even have their own, rather large and impressive, herbal pharmacy. Some of the most common herbs they prescribe include ginger (to soothe the stomach) and cinnamon (to calm pain or respiratory problems) — but it’s usually a recipe of herbs that they prescribe for their patients, Foss said. They see all ages, from oneweek-old babies to seniors, addressing any number of issues. Jackson treats a lot of women, working with fertility issues, postpartum depression. Foss sees a lot of children, who, she says, come in with similar issues adults have, like headaches, digestive or sleep issues. Less and less often people, at their wits end, struggling with something no one can seem to fix, seek acupuncturists. Eastern

medicine, especially in this area, is becoming more acceptable, they said. Plus, with the addition of insurers offering to cover these visits, people are more apt to try it. “It’s not just a fun treatment for the rich,” Jackson said. Their goal is to make their patients comfortable; people are not required to undress, like one might for a full-body massage. One of the biggest misconceptions people have about acupuncture is the needles will hurt, Jackson said. For perspective, numerous acupuncture needles could fit inside of a hypodermic needle, she said. She’s also had children request an appointment for their birthdays — she likes to tell people this who have reservations about the needles. Acupuncturists examine the person’s external environment — climate, relationships, food intake — in order to determine what might be contributing to someone’s aches, pains or stresses. “A lot of people are surprised by how many things we treat,” Foss said. And while they strive to treat people with natural remedies, to be less reliant on Western medications, they say Western and Chinese medicine don’t have to be at odds with each other. They can work concurrently. Tiger Mountain Center for Acupuncture is located at 120 First Avenue NW. For more information go to www.tigermtnacupuncture.com or call 415-557-9519.

ISSAQUAH–SAMMAMISH REPORTER & SNOQUALMIE VALLEY RECORD

Sno Valley Hospital offers effective treatment for pain or injury without surgery Sports medicine doctors are specially trained in treating injuries to the muscles, bones or ligaments caused by sports, activities or exercise. They can also manage arthritis. Dr. David Kim is a physical medicine, rehabilitation and sports medicine specialist at Snoqualmie Valley Hospital Clinic. “I treat injuries and illnesses related to sports injuries and other conditions that involve the arms, legs, back and neck,” he said. “By providing proper diagnostic tests, I develop a treatment plan with the patient to help them return to the activities they previously enjoyed.” His focus is to decrease pain and restore function and performance without surgery. Dr. Kim described a woman in her mid-30s who had severe pain and swelling around her ankle. “She had been suffering from this pain for some time before coming to me,” Kim said. “After an examination that included imaging tests, I determined she had a severe case of tendonitis. I recommended a walking boot to immobilize her ankle, physical therapy, anti-inflammatory medication and orthotic shoes. After a few months of treatment, her tendonitis healed and she was able to return to her activities.”

As a physical medicine and rehabilitation physician, also known as a physiatrist, he also specializes in treating injuries of the bones, muscles, nerves and brain resulting from injuries or illnesses that may produce temporary or permanent impairment. Even though sports medicine doctors do not operate, if surgery is required, they are able to expedite a referral to a surgeon. “In almost 90 percent of the cases, we are able to work with patients to help them improve their function and get them back to their previous level of activity and quality of life without surgery,” Kim said.

For more information about Sports Medicine, visit www.snoqualmiehospital.org or call (425) 831-2313. Snoqualmie Valley Hospital Clinic is located in the Snoqualmie Valley Hospital at 9801 Frontier Ave. S.E., Snoqualmie.

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The Best Care is Close to Home! 9801 Frontier Avenue SE, Snoqualmie (Just off Snoqualmie Pkwy and I-90, via SE 99th St.)

425-831-2300

www.snoqualmiehospital.org

ISSAQUAH-SAMMAMISH REPORTER & SNOQUALMIE VALLEY RECORD | 9

8 | LIVING BETTER | Healthcare & Fitness 2016

Make Optimal Health Your Priority in 2016 Are you experiencing: • Fatigue • Weight Gain • Digestive Problems • Headaches • Sleep Issues • Hormonal Concerns • Rapid Aging • Low Libido • High Cholesterol • Allergies & Asthma • Mood Changes • Skin Conditions • ADD & ADHD • Visit Our Website for More! NaturoMedica offers integrated healthcare for men, women and children utilizing the best conventional and natural therapies.

Call and schedule an appointment today and receive

$50 off your 1st visit Monday through Thursday 8am - 8pm Friday 8 am-6 pm • Saturday 8am - 5pm We are located in the Issaquah Highlands!

1220 10th Ave NE, Issaquah 98029

(425) 557-8900 www.naturomedica.com

The NaturoMedica Clinic now has seven naturopathic physicians.

Q & A with the Doctors Q. What kind of healthcare do you offer? Dr. Bryant: We provide healthcare for men, women and children. We offer a full range of primary care including annual gynecological exams for women. In addition to general medical care, we also offer acupuncture and IV therapy at NaturoMedica. Dr. Wada specializes in pediatric and post partum care. Dr. Bokman is a naturopath and an acupuncturist. Doctors Winstedt and Farmarzi provide IV therapy. Dr Monster: We practice integrated medicine. This means that we combine the best that both conventional and natural medicine have to offer. We believe that the best medicine is the medicine that works for each individual. This can be anything from diet and lifestyle changes, to vitamins and supplements to pharmaceutical medications.

Q. What makes healthcare at NaturoMedica different from other healthcare? Dr. McInnis: In addition to offering a blend of conventional and alternative medicine, our medicine is highly personalized. A first office visit lasts for 1 ½ -2 hours and follow up visits generally last for an hour. This give us time to get to know each of our patients and to understand their health history and to address all of their health concerns. Dr. Bryant: We find that many patients are dissatisfied with their current medical care. They are spending less and less time with their doctors. They are looking for a more personalized, holistic approach and we provide that. Dr. Wada: Additionally, we are open four evenings per week and on Saturdays which gives our busy patients many scheduling options.

Q. Are you willing to work alongside my existing doctor? Dr. Monster: Absolutely! We can work alongside your established physician

Jill Monster, ND

Naomi Bryant, ND

Education:

Doctoral Degree: Bastyr University Seattle, WA

Undergraduate Degree: University of Washington Seattle, WA

Undergraduate Degree: Carroll College Helena, MT

Licensed Naturopathic Physician in the State of WA

or provide primary care. Our goal is simply to do what is best for each patient, which often means working with multiple practitioners. We also maintain an extensive network of specialists.

Q. I have always wanted to try acupuncture. What kinds of conditions can be treated with acupuncture: Dr. Bokman: Acupuncture has been practiced by doctors for over 3,000 years to treat a variety of conditions, so it has a proven track record. Its most well known application is for treating pain without the use of medication. It is also commonly used to treat digestive concerns, hormonal issues and to address depression and anxiety. We also treat headaches, asthma, allergies and infertility. In other words, virtually any medical condition can be addressed with acupuncture.

Q. Can you tell me more about IV therapy? Dr. Faramarzi: At NaturoMedica, we offer a variety of intravenous (IV) treatment options. IV therapy is an

Tammy McInnis ND Licensed Naturopathic Physician in the State of WA

excellent way to provide nutrients at very high doses; far higher than the doses that can administered orally. It is helpful for those with nutritional deficiencies (low iron for example) and for those with gastrointestinal conditions that interfere with nutrient absorption. IV therapy can also benefit healthy people with active lifestyles who want to maintain energy and improve performance. Many people also like IV therapies for immune support and cold and flu prevention.

Q. Will insurance cover my visits at NaturoMedica? Dr. Bryant: Patients pay at time of service, but are given a coded “superbill” at the end of their visit to submit to their insurance company for reimbursement. Reimbursement varies by provider. Routine lab work is billed directly to insurance.

Q. What are some of the exciting developments at NaturoMedica in 2016? Lisa Wada ND

Licensed Naturopathic Physician in the State of WA

Dr. Monster: 2016 is a year of expansion at NaturoMedica. We are especially excited to have three new physicians at NaturoMedica. Dr. Lisa Wada has practiced medicine for over ten years. She went to medical school with Dr. Bryant, Dr. McInnis and I, so we have known her for many years and have always had the utmost respect for her. Dr. Wada specializes in pediatrics and post partum care. She is passionate about working with infants and new moms. Her other special interests are ADD/ ADHD, autism and addiction. We are also thrilled to have Drs. Rachel Winstedt and Saman Faramarzi running our IV program. Our IV menu has expanded to include many more offerings than what we have had in the past. Later this spring, we will be expanding our programs for natural pain management. In addition to Dr. Bokman doing acupuncture which is helpful for pain, Dr. Faramarzi will be offering Neural Prolotherapy, an injection therapy that promotes the healing of nerves and tissues damaged by injury, neuropathy and chronic pain conditions.

Elisha Bokman, ND,LAcEAMP Licensed Naturopathic Physician and Acupuncturist

Education:

Doctorate Degree and Undergraduate Studies: Bastyr University Seattle, WA

Doctoral Degree: Bastyr University Seattle, WA

Undergraduate Degree: University of Colorado Boulder, Colorado

Undergraduate Degree: University of California Santa Cruz, CA

ISSAQUAH-SAMMAMISH REPORTER & SNOQUALMIE VALLEY RECORD | 9

8 | LIVING BETTER | Healthcare & Fitness 2016

Call and schedule an appointment today and receive

$50 off your 1st visit Monday through Thursday 8am - 8pm Friday 8 am-6 pm • Saturday 8am - 5pm We are located in the Issaquah Highlands!

1220 10th Ave NE, Issaquah 98029

(425) 557-8900 www.naturomedica.com

The NaturoMedica Clinic now has seven naturopathic physicians.

Q. Are you willing to work alongside my existing doctor? Dr. Monster: Absolutely! We can work alongside your established physician

Jill Monster, ND

Naomi Bryant, ND

Education:

Doctoral Degree: Bastyr University Seattle, WA

Undergraduate Degree: University of Washington Seattle, WA

Undergraduate Degree: Carroll College Helena, MT

Licensed Naturopathic Physician in the State of WA

or provide primary care. Our goal is simply to do what is best for each patient, which often means working with multiple practitioners. We also maintain an extensive network of specialists.

Q. Can you tell me more about IV therapy? Dr. Faramarzi: At NaturoMedica, we offer a variety of intravenous (IV) treatment options. IV therapy is an

Tammy McInnis ND Licensed Naturopathic Physician in the State of WA

Q. What are some of the exciting developments at NaturoMedica in 2016? Lisa Wada ND

Licensed Naturopathic Physician in the State of WA

Elisha Bokman, ND,LAcEAMP Licensed Naturopathic Physician and Acupuncturist

Education:

Doctorate Degree and Undergraduate Studies: Bastyr University Seattle, WA

Doctoral Degree: Bastyr University Seattle, WA

Undergraduate Degree: University of Colorado Boulder, Colorado

Undergraduate Degree: University of California Santa Cruz, CA

10 LIVING BETTER | Healthcare & Fitness 2016

Easing an anxious mind through meditation I remember last fall as being pretty great. The weather was still fantastic from an unusually long summer, I had moved into a new place and I felt like I had hit a stride at work. Overall, life was good. Then I found myself in a freak car accident. I wasn’t hurt — no one was, thank God. But over the next month I noticed a change in my personality. I was more sensitive to noises around me, more easily distracted, shorter tempered. I spent every day with a profound sense of boredom, yet my mind felt like it was racing at all times. It was residual stress from the accident, of course. And I might have written it off as something that would pass with time. Except that’s not how the brain works. “Our education might stop, if we so choose,” Maria Konnikova wrote in her book “Mastermind: How to Think Like Sherlock Holmes.”“Our brains’ never does. The brain will keep reacting to how we decide to use it. The difference is not whether or not we learn, but what and how we learn.” In a study published in the journal Frontiers in Neuroscience in December, neurobiologists from Stony Brook University and the Moscow Institute of Physics and Technology found that mice who had “won” laboratory controlled fights developed new neurons in their hippocampus — and exhibited higher levels of aggression in future conflicts.

In other words, when it comes to the brain, practice makes perfect. Fortunately, that seems true for practicing postive and negative feelings alike. A meta-analysis of meditation research, compiled by researchers at John Hopkins University and published in JAMA Internal Medicine, observed that people who regularly practiced mindfulness medication — focusing on the present moment rather than the past or future — seemed to be able to ease anxious, depressed or painful thoughts. But where to start? It turns out there’s an app for that — several, in fact, sporting names like Buddhify, Meditation Timer Pro and Omvana. I settled on an app called Sattva, which uses a journal to track progress over time and came preloaded with more than a dozen guided meditations inspired by Vedic Hinduism. I won’t lie: Beginning to meditate was hard. In a fast-moving world — in which we’re constantly prompted to answer that work email or hit “like” on that clever Facebook status — taking time to sit down and do nothing seems deeply wrong. But once I got started, I found I liked the guided meditations. There was something satisfying about letting go and following someone else’s instructions. When a session ended, my mind felt like a desk that had been cleared of clutter and was ready to go to work. Over the ensuing weeks, the calm started to slowly seep into my everyday demeanor — as I put more meditation sessions under my belt, I was better able to recall and draw

By Daniel Nash, Issaquah Reporter

upon the memories of meditative calm during day-to-day stressful situations. Meditating with an app was a rewarding experience for me, but some people may be more interested in meditating shoulder-to-shoulder with others in the real world. The Eastside has a number of meditation centers for this purpose: Eastside Shambhala Meditation offers meditation following Shambhala Buddhism. Beginners classes can be attended in Seattle, Bellevue and Issaquah, as well as group meditations and discussion groups. Shambhala meets Tuesday evenings in Redmond at DreamClinic at 15436 Bel-Red Road. A calendar of classes can be found at seattle.shambhala.org/eastside. Kadampa Meditation Center follows Kadampa Buddhism. The nonprofit Center also meets at DreamClinic, at 7 p.m. on Thursdays for $10. The Center also offers periodic free classes at the Bellevue Library, 1111 110th Ave. NE. A schedule of free and paid classes can be found at meditateinseattle.org/bellevue. Urban Oasis Yoga and Wellness offers classes in meditation using the modernsounding iRest method, developed by clinical psychologist Richard Miller and used in research with combat veterans to manage pain from traumatic brain injuries. Classes take place regularly at the yoga studio located at 3310 E. Lake Sammamish Parkway SE. A schedule of classes can be found at urbanoasisyoga.com.

Dr. Quinby, Dr. Lombardi, and Dr. Liu

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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.

Small Group Training

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 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.

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.

Tennis Center

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

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.

Cycling Center

The Plateau’s Destination for Health and Fitness Group Ex Studio

Aquatics Center

Hot Yoga/Pilates Studio

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425.313.0123 Columbia Athletic Clubs - Pine Lake • 2930 228th Ave. SE • Sammamish, WA 98075 www.columbiaathletic.com • email us at: plcmem@columbiaathletic.com

12 LIVING BETTER | Healthcare & Fitness 2016

Prepare your body for winter hiking Contributed by Jessica Estes of Edge Physical Therapy & Rehabilitation.

Are those beautiful trails calling your name? Do you yearn to seek high mountains, crystal alpine lakes or dramatic rushing waterfalls? Be sure that your body is ready to handle the demand of hiking or backpacking by training for endurance, and strength in the hips, core, quadriceps and calves.

Endurance Start by going on simple walks, then gradually increase the distance or time as well as difficulty of terrain by adding hills. Remember to allow for proper recovery and muscle build up. You may also want to try cross-training to increase cardiovascular endurance with activities including biking or running.

Hip Strength You need strong hips to propel you up hills and control steep descents. Your glutes are responsible for performing hip extension as well as stabilizing your pelvis, improving efficiency and helping to prevent injuries by reducing gait impairments. These exercises will help

develop those muscles: - While lying on your •back,Bridging tighten your lower abdominals,

squeeze your buttocks and then raise them off the floor, without arching your back. Repeat. Abduction - While lying on your •side,Hipslowly raise your top leg to the side. Keep your knee straight and point your toes forward.

Core Strength Proper core stability is also an important aspect of a strong hiker’s body. Strength here will help provide proximal stability for your legs to move under as well as support the spine to prevent back pain from prolonged upright movement or carrying a heavy pack. Try these excercises: - While lying face down, lift •yourPlank body up on your elbows and toes. Maintain a straight spine, keep core engaged and don’t allow your hips or pelvis on either side to drop or be up too high.

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

Dead bug •While lying on

your back with your knees bent, slowly raise up one foot and opposite arm. Repeat switching sides. Be sure to keep back flat the entire time and core engaged.

猴 Hou -Monkey

Quadriceps Strength

年Nian Nian-Year -Year 年

Quadriceps, the four muscles at the front of your leg,

猴 Hou -Monkey

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

are responsible for straightening your knees, or standing up after you take a step. These muscles are critical with hiking both up and down hills. Downhill hiking in particular requires lots of eccentric (lengthening contraction) quad strength to help fight the gravity pulling you down the hill. Eccentric contractions are most likely to make you sore the next day, too. Build this strength with these exercises: step down - Start with •bothEccentric feet on a step. Slowly lower one

leg off the step to lightly touch the heel to the floor. Return to the original position with both feet on the step. Keep your knees in line with your toes, pushing your hips back throughout this exercise on both sides.

•

Squats - While standing with feet shoulder-width apart, slowly bend your knees and lower your body toward the floor. Return to a standing position. Knees should bend in line with the second toe and not pass the front of the foot. Hinge your hips and push them back behind you, keeping your core engaged.

Calve Strength Another key muscle group for hiking is your calves. These muscles help you push off the ground with each step and have increased demand during uphill climbs. Try these exercises to build calf muscles:

•

Heel raises - While standing on the edge of a step with your heels off the back end, raise up on your toes as you raise your body upward, then back down. Before beginning strength training, consult a medical professional to be sure you are healthy enough to perform these exercises. Do these exercises two to three times each week to be ready to hit the trails.

ISSAQUAH–SAMMAMISH REPORTER & SNOQUALMIE VALLEY RECORD 13

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!)

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.

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At Eastside Family Dentistry, Dr. Cristescu and the entire team gladly welcomes you and your loved ones to our practice. We are committed to providing our patients with family-friendly, high-quality care. What sets us apart is our love and passion for helping our patients preserve a healthy smile. We believe the mouth is the gateway to total body health and overall wellness. Eastside Family Dentistry values your time and health beliefs; and while doing so we provide a comfortable, safe and gentle environment. We offer a broad spectrum of services for all of your dental needs. From the most mature people in your household to the smallest smiles in your care, we value the health of each patient and their specific needs. Weâ&#x20AC;&#x2122;re excited to help your family achieve healthy, beautiful smiles to last a lifetime!

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LIVING BETTER | Healthcare & Fitness 2016

ISSAQUAH–SAMMAMISH REPORTER & SNOQUALMIE VALLEY RECORD

THE DOCTOR CAN SEE YOU NOW. REALLY, WE MEAN NOW. Our same-day, Eastside-focused care ensures you’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.