Just 4health mag jan march 2014 by Relyon Mktg

REDISCOVERING the Importance of SOURSOP

The Woman’s Guide to…

BREATHING

THE REAL HARM IN HIGH HEELS

Just4Health January - March 2014

Contents Cover Story 7

Cancer – Stories of Survival and Triump

Health 16

Breast Cancer Care

Diabetes and You

New Year, New You

Treatment of Stretch Marks

Feature 26

Hospital keys turned over

Rediscovering the Importance of Soursop

The Nature of Domestic Violence in the

Virgin Islands

Technoloy 36

Life Saving Technology at your finger tips

Recipes 38

Easy Chicken Dishes

Lifestyle

The Real Harm in High Heels

An Excerciser’s Guide to Skin Care

The Woman’s Guide to…BREATHING

SEX: when is too much, too much?

Just4Health January - March 2014

Publisher’s Note We wish you a happy, healthier new year elcome to 2014, a new year and a new you. While most of us will carry over a lot of baggage from last year, the fresh slate of January does offer an opportunity to make changes in our lives. For many, that may mean new career or financial goals, but the most common resolutions involve our health -- eat healthier, lose weight, get fit, stop smoking or drink less alcohol -- and there is a good reason for that. We really do need to move to a healthier lifestyle. Obesity is prevalent among the young and old and studies has shown that this has contributed to a rapid rise in diabetes and other chronic diseases and have fueled dramatic increases in health care costs, with the worst yet to come As baseball great Yogi Berra once said, “The future ain’t what it used to be.” Just 4Health Magazine has made a commitment from its commencement and more so in November 2013 when we partnered with the BVI Diabetes Association Cancer Screening Programme. We are willing to working with all non-profit organization to change these trends with a variety of programs and initiatives, whether it is changes such as providing more access to walking trails or healthier meals at schools. But our main aimed is about educating all of us about what we need to do and helping us get started. This edition celebrates the courage of cancer survivors, who have battled a disease that claims thousands of lives every year. Four of these brave warriors share stories of inspiration, from the moment of the dreaded diagnosis, to the arduous treatment, and the physical and emotional healing process that followed. November is also recognized as Diabetes Awareness Month and if you’re one of 366 million persons affected with the disease worldwide, you’ll appreciate the useful

Publisher Relyon Marketing Group Editor Jerelyn Callwood Advertising Elton Callwood 1284-494-8420 1282-542-4318 relyongroup@yahoo.com Creative Design Visualeyes Fort Lauderdale Fl.

information you’ll find in this issue. We also look at the signs of domestic violence and where you can get help if you need it. Exercise and its benefits, when sex is too much, and some new year’s resolution with a renewed commitment to living healthy, are some of the lifestyle issues discussed. Each edition of Just 4Health Magazine aims to bring you relevant information that you can use to start and maintain a healthy lifestyle. If you have interesting health topics you want us to explore, or you are interested in being a contributing writer, drop us a line therelyongroup@gmail.com or send a message to our Facebook page. We look forward to hearing from you as we make the Caribbean’s ‘Fresh Health, Cool Life’ magazine your first choice for health and lifestyle information.

Just 4Health Magazine is powered by Relyon Marketing Group. The content of this publication, including any medical advice is for information purposes only and is not a subsitute for personal consultation with a qualified medical practitioner. Unless expressly stated, Relyon Marketing Group does not endorse or recommend the use of any product contained herein, nor are we responsible for the effectiveness of products which appear in this magazine. The entire contents of this magazine is copyrighted and may not be used without the written consent of the publisher.

Here’s wishing you a happy, healthier 2014.

www.juat4healthmagazine.com

Contributing Writers Dr. June Samuel Dr. Geronimo Jones Nadine Battle Keiyia Jackson-George Stephanie Johnson Judith Charles Arona Fahie/Forbes Photographer Hezekiah Maddox Photography

Just4Health January - March 2014

Photos by Hezekiah Maddox Photography

Just4Health January - March 2014

COVER STORY

Cancer. Itâ&#x20AC;&#x2122;s a word no-one wants to hear. Even with advances in treatment and increased lifeexpectancy, a cancer diagnosis can mean a death sentence if not caught in time.

hile the search for a cure has been encouraging, increasing incidence of some types of cancer is grim news. A 113% rise in throat and mouth cancers among whites in the United States is being blamed on the sexually transmitted human papilloma virus (HPV) - the same culprit behind cervical cancer. Conducted between 1973 and 2009, the study found that these cancers increased as much as 60 percent among adults aged 45 and younger. Blacks recorded a 52 percent decrease in mouth and throat cancer during the study period; however their survival rate was far worse than that of their Caucasian counterparts. Concerns have also been raised about an increasing number of women being diagnosed with lung cancer. Since 1990, women have gradually accounted for more lung cancer cases, even as incidence of the disease has seen a rapid decrease in males. Another study claimed patients with diabetes were at increased risk for breast and colorectal cancer; while additional

research said a high-fat, high-calorie diet may increase the risk of deadly pancreatic cancer. And as early detection is touted as the key to fighting cancer, few people are made aware of the side effects and subsequent illnesses that can arise from the treatment of cancer itself. The most famous case in recent times is that of ABC News anchor, Robin Roberts, who last year had to undergo a bone marrow transplant after developing myelodysplastic syndrome or MDS, a rare blood and bone marrow disorder. MDS can occur in response to cancer treatments such as chemotherapy and radiation, and Roberts had been treated for breast cancer a few years earlier. Still there is hope. Earlier this year, news emerged of a revolutionary cancer treatment that may eliminate the need for chemotherapy. Studies published in the New England Journal of Medicine this past June showed a new type of anticancer drug, which works in an entirely different way from chemotherapy. Targeted therapies, as they are called, are aimed specifically at the tumor cells, avoiding the destruction of healthy cells and causing fewer side effects and complications for patients. As the fight against cancer rages on, one thing is sure. While the complications exist, the facts remain that early detection and subsequent treatments have extended the lives of many cancer patients. In the next few pages, four brave cancer warriors share their stories of survival and triumph, the medical staff and treatment that brought them back from what seemed like a certain death sentence, and the friends and family who held their hands in one of the darkest moments in their lives.

Just4Health January - March 2014

Astrid Wenke, 67

“This little

CANCER ain’t

going to kill me…”

The diagnosis

I have always been a healthy person and lived a healthy lifestyle. One day, I was chatting with a very good friend of mine and she said “have you heard that so and so has cancer and lost her breast”. I got so scared… I didn’t say anything about the lump that I had been feeling for a while. I was very frightened, and figured that if I went to the doctor in Tortola, they would pick up the phone and call my husband. I don’t why I thought I was any safer on Virgin Gorda but I went to the doctor there. He took one look at me, because the lump was now so big you could see it, and said you need a biopsy immediately. If you get cancer you don’t feel sick; when you feel sick there is no survival chance. I had absolutely no symptoms except for feeling this stupid thing. This was 17 years ago. At that time there were no oncologists here. When I came home from the doctor it was a Thursday night and my husband took me in his arms and said “darling we’re going to be leaving Monday morning on a flight to Puerto Rico”. I asked “are we going shopping?”, and he said “no, we’re going to the doctor”. I asked “what’s wrong with you?” and he said “not me. You.” The doctor had called him. So we went to Puerto Rico the Monday morning to the clinic. The biopsy was done and on Thursday I got a call from Puerto Rico that it was very advanced cancer. The lump was already three and quarter centimetres which is about an inch and a half.

Reaction to the news

Of course I was frightened. This was the same year as the 40th anniversary of the Red Cross and I was in the middle of planning a huge celebration. I didn’t have time to go to the doctor because I was so busy preparing for the Red Cross anniversary and sending letters to people. Lo and behold, my husband catches a fax coming in from a company saying they’d

Just4Health January - March 2014

He looked at the results and said that thing doesn’t look good. You need surgery now, and if you don’t do it now you’re not going to live more than six months. be happy to support the event. He asked if this was the reason I was delaying going to Puerto Rico for teatment. And he said “You’re going for surgery now”.

The treatment

At this time, I knew they didn’t do any anesthesia at Bougainvillea Clinic but I called Dr. Tattersall because I wanted to know what he could do for me afterwards in terms of reconstruction. He told me to come over and meet a doctor visiting from London who was one of Her Majesty’s medical team. The doctor looked at the results and said “that thing doesn’t look good. You need surgery now, and if you don’t do it now, you’re not going to live more than six months.” That really put it in perspective! This was in the middle of April. They decided that I

would have surgery on Tuesday the 22nd of April, 1996. I was very scared. My biggest fear was the anesthesia, and that I would wake up and hear what the doctors were discussing. However, I was well taken care of at the Bougainvillea Clinic. The surgery went well and they planted my nipple below my stomach so that I would get my old nipple back during the reconstruction. But after a year passed, I thought this thing has gone to sleep now, I ain’t going to wake it up. So the doctor took out the nipple and did some correction on the surgery and it looks very aesthetic. I lost my (left) breast but I have a very good prosthesis so you can’t tell.

Coping

I came out of the hospital on the 26th of April and on the 8th of May I was on stage as an emcee for the show with Dr. Tattersall and Nurse Evans sitting next to the head table with a big box of medication. This was just 18 days after my surgery. I stood through four hours, but I made it. That was my goal and I was very proud of it and it was an indication that I was willing to fight. For me, a positive attitude is key. Have the courage to go through it. Don’t say ‘my husband will not look at me; he won’t touch me afterwards, so I’m just going to take out the lump.’ If you just take out the lump, you can almost be sure that in five years the cancer is coming back. I had chemotherapy (but) my husband insisted from day one that I would carry on with my life. After a while when I wasn’t too up to par he would cook for me and tell me how expensive the meat was and that I had to keep it in. I was very lucky that I got my chemo here and I didn’t have to go abroad. I had all my friends around me and they didn’t allow me to feel sorry for myself. My tests are always very good and I’m very adamant going for regular checkups. I have made it a point to be very positive because I said this little cancer ain’t going to kill me.

Advice to others

The biggest problem is a lot of men can’t cope with it. My husband was magnificent; he would make me laugh. He was there every time I went to the hospital to take out stitches and change dressing. He was right there looking over Dr. Tattersall’s shoulder to see how it looked. He coped very well. Because of the Lions Club and being on the District Governor’s board they have cancer education as a portfolio for the entire Caribbean so I took that up for three years and gave a lot of speeches on prevention and dealing for cancer. Usually, I tell them that if your wife, your mom, or your significant other is diagnosed with cancer and will lose her breast, she is still the same loving person. Her body looks a little different but you must still love her and she needs the love now more than before. Don’t go to somebody who has cancer or who’s had surgery or chemotherapy and look at them like a hush puppy with a sad face or pity the person. This is the worst thing you can do. Do not touch the person with silk gloves. I carried on with my housework, maybe it was a bit slower and wasn’t 100% sparkly but I did it. I have had numerous calls from doctors here in the BVI to meet with a patient who would rather die than take their breast off. I show them the pictures of how I looked during and after chemo and how I look now. Chemo isn’t as easy as it sounds but you can get over it and live a normal life. Your hair will come back. Just4Health January - March 2014

Dr. KlasBuring

“I had never come across MALE BREAST

CANCER” males have less breast tissue… if we do get cancer it can spread quite quickly and maybe more so than in women

Just4Health January - March 2014

The diagnosis

It appeared like a little rice grain, a little hardened nodule just under the skin. That was the start of it. I had no inclination at all that this could be cancer. I thought it might be a slight infection or something like that. It didn’t bother me. I had no pain initially. As time went on, I became aware that it was becoming a bit larger in size and at times it was painful. I would wake up at night and there was some tension. I still thought maybe it was an infection or a little abscess. This continued for half a year or so. My colleague Dr. Goldsmith, who is a general surgeon, and I were out on a weekend hiking expedition and I mentioned my concern and he suggested that we take an ultrasound. This showed a nodule approximately the size of a small grape, about a centimeter wide, and that there was no fluid inside it. He then did a biopsy. That was just before Christmas in 2010. I went on my Christmas leave to London, and whilst there I received an email stating that the results indicated cancer.

Reaction to the news

Even though I’m a doctor, I did not at all expect that the diagnosis would be cancer. Of course you sit up very sharply… I knew it was serious. My reaction was just to get on with it and get treatment as quickly as possible. I phoned the Breast Cancer unit in Edinburgh, and they told me to please come up straight away. Fortunately, because I was registered there I had access to what is called the National Health Service so I had my full treatment there.

Family history

My mother and sisters have not had breast cancer, nor my grandmother; further back I don’t know. My grandmother had a melanoma when she was very elderly, but otherwise we haven’t had any cancer in my family.

The treatment

The consultant first thought that due to the size of the nodule, it would not be such a big problem. When they performed an ultrasound under the arm the lymph glands looked a bit larger than usual. Thus,they took a fine needle biopsy and this showed that the lymph nodes were cancerous as well.

That changed the programme, and just as women do, I had not only the removal of the breast tissue but the lymph glands as well. I stayedin hospital 2-3 days and had no major problems. A couple of weeks later, the results came and showed 19 of the 22 lymph glands they had removed were positive for cancer cells. So that shows that the situation in males is a bit different from females. Because males have less breast tissue, if we do get cancer it can spread quite quickly and maybe moreso than in women. That put me in a higher risk group so I was advised to have further treatment. In the first instance, it was six sessions of chemotherapy. After that I had radiotherapy. In my case, my cancer was ER-positive which means that it is responsive to a medical drug called Tamoxifen. I have to take this drug daily and, I also have annual checkups.

Coping

December this year it will be three years since I was diagnosed. I came back and started to work again and since then I’ve been perfectly fine. I think that diet is important. You should try to eat properly, cut down on sugar, have less carbohydrates, eat less bread, eat good proteins and lots of vegetables and fruits. I have never been a smoker. I like a glass of wine, but any excess of alcohol is not advisable. The other factor which is important is to do regular exercise, even if it’s just walking for a few minutes a day. I try to be as active as possible by running, walking and skiing.

Advice to others

This experience has broadened my view which I think can be of help to some of the patients I see. Before this happened, I had never come across male breast cancer. I can’t recall it ever being mentioned during my medical training. Even to this day when I read articles about breast cancer they are usually focused towards women. Of course, with all due respect, women are the major sufferers. It’s estimated that for every male there are about 100-150 women with breast cancer. But still, it does occur in men, and when it does, it’s usually men who are 60 plus. Men should be as conscientious as women and take time to examine their breasts. If there are any changes, no matter how small, they should seek medical advice. Just4Health January - March 2014

Gloria Fahie, 51

“I never had any lumps at all” The diagnosis

One day my granddaughter observed that a little discharge was coming from one of my breasts. A few days before, I had noticed the discharge but I didn’t think anything of it as the more I squeezed it became clear. A couple days later it came back, and she said mommy, (my grandchildren call me mommy) your breast is bleeding. So I consulted my boss because I knew that her sister recently was diagnosed with breast cancer. When I called, she told me her sister actually had a lump and asked me if I felt any lumps. I never had any lumps at all. I did the mammogram and that was inconclusive. I went and had the sonogram done and that didn’t show anything really, but then the person who did the sonogram suggested I get further evaluation. I went to St. Thomas and had it evaluated, but the mammogram still didn’t show up anything. Whatever it was, it was very tiny. I went back to St. Thomas for an expanded mammogram and sonogram. I have to commend those people, because I swear that lady was on my breast for about an hour, and she looked and prodded my breast left, right and center until she found it. It was so tiny, and immediately they gave me an appointment to get the biopsy done.

Reaction

Just4Health January - March 2014

You know you’re alive, you know you’re surviving but it’s like you’re walking in space.

that I had to take off my breast, I had to do it for myself, for my family and for my friends. You have to come to that self realization that if you want to live, no breast or anything can’t stop you from living. You have to do it for you. They took the right breast and the follow up tests revealed that I did not have to do chemotherapy. They gave me three options: prosthesis, implant or fat transplant. I am a diabetic… we heal very slowly and I didn’t want any foreign objects in my body, so I decided to go with the prosthesis. I feel like the same Gloria, and you can’t even tell that I don’t have a breast. If by chance (and I rebuke it in the name of Jesus) the cancer comes back then I may have to; but I do take a pill for five years; and to me that’s a type of chemotherapy because it has a lot of side effects, a lot of headaches and pains sometimes.

Coping Reaction to the news

When you hear the word cancer, you don’t know what to think. It’s like you’re living on a different planet. You know you’re alive, you know you’re surviving, but it’s like you’re walking in space. You’re not sleeping, not eating properly, you’re just like a living zombie. I remember a time I got into an accident because I couldn’t concentrate on what I was doing. When the test results came back, that’s when it really hit me. I tried to get the lady to tell me the results over the phone and she wouldn’t. I was angry, but I realized in hindsight that it had to be done this way. My boss, my human resource manager and my daughter all went with me to the doctor’s office and he broke the news to me. This was three years ago.

Family history

They were asking me if I had a history of cancer in my family and I kept saying no. Then I remembered my father died from throat cancer. But he was an avid smoker, so I suppose I do have a family history of cancer.

The treatment

I decided to go to New York for treatment. I missed my appointment at the doctor’s office and I went home and told my uncle’s wife who was a nurse. The next morning I got a call to show up at Memorial Sloan-Kettering Hospital. That’s where everything started to come together. The doctor put my mammogram up on the slide and said “despite that you have a very small lump we have to take off your breast because I see some calcifications and within 2-3 years your whole breast is going to become cancerous”. I started to cry… the tears were just coming out without me making any noise. I didn’t even realize I was crying. When the doctor saw it, he said “do the mammogram again and we’ll see if we can do anything about saving your breast”. But when I went to retake all those tests a little voice said to me, Gloria, you know you got to take off your breast right? And that’s when I came to the realization

The day after I came from the hospital I went shopping. Nobody knew that I was in pain, but I think the most uncomfortable part of taking off your breast is the pain. You can’t shower for 2-3 weeks, and that’s an awful feeling. My family, my boss, my coworkers, I had their full support. They made a ribbon for ‘Paint the Town Pink’ and when I saw that on Facebook it really made me realize that I had a family. The weekend before my surgery my coworkers called me from the office and prayed for me. I was on the street in Manhattan and I had to stop and listen in reverence. Even my cousin who was incarcerated was praying for me, and my mother has been a real trooper for me. Joan Parsons, Auntie Normie and especially my cousin Nevlin Penn, those people really helped me. I’ve never been a humble person and this experience taught me a lesson… to have some humility. If I had to go through this experience, I’m glad I learnt that lesson. It taught me to care about other persons. I have had people come and cry and I would be on the phone with them all hours of the night and it’s like I take on their problem and try to help them the best way I can. I got a lot of support from my boss and my wish is for other employers to follow suit. For many of them I don’t think the empathy is there. Cancer is such a chronic and debilitating disease, and sometimes people get fired because they’re ill.

Advice to others

I’m preaching a message of hope… doctors may write you off, but there’s always hope in Jesus Christ. I want people out there to be hopeful and fight until the end, because I really feel one day we’re going to find a cure for cancer. It might not be in my lifetime but I have to keep fighting for my daughter… for my granddaughter… I have to carry on the fight for those generations. I want everyone to know don’t ever give up and if they want someone to talk to, just call me.

Just4Health January - March 2014

John Philip ‘Phil’ Aspinall, 54

“I’m not a survivor, I’m living with it.” The diagnosis

It was a year ago January or February. I went in to see what was going on because I was having some gastric problems. The doctor said “there’s nothing wrong with your intestines, you just need to eat better; oh but by the way you may want to get this checked out”. If I hadn’t gone in for the other thing I may still not have known.

Reaction to the news

I didn’t sleep very well when they first told me. Here, they wanted to do biopsies and I said no. So I went to England for a second opinion and they said “finally someone with sense not to touch it… people insist on knowing what it is and we say don’t touch it”. I’m not a doctor, but as I understand it because of where it is located it doesn’t show up in the blood which is what most people get checked. A lot of cancers are on the outside of the cell wall and that’s when it gets into your blood and starts to spread.

The treatment

I’m not on any treatment. That’s why I say I’m not a survivor… I’m living with it. It’s still there. The doctors’ say it’s kind of the best and worst situation because it is in the centre of the prostate so it could grow for many, many years. At the moment, it’s giving me no trouble, no problems.It could take thirty years or it could take three, but for now I have to get six-monthly checks where they measure it with ultrasound. It’s really just a case of watching it.

Just4Health January - March 2014

I now know it’s there, the doctors have confirmed it’s there and it’s still not showing up in the blood test. Coping

As you can tell I have a sense of humour. For the first couple of nights, I didn’t sleep. I was pondering my own fate and destiny, but after I got the facts I felt a bit more relaxed. It’s not that I’m aware of it except that they’ve now told me and showed me pretty pictures. And if I hadn’t gone in for the other symptoms then I probably wouldn’t have found out, because my *PSA count is normal. I’m kind of blessed, I think, that I went in for something else and they found it. I guess if it comes to the point where they have to do something about it, they will.

Family history

My father was adopted back in the day when records weren’t kept. He died of brain cancer three years ago. My mother is a breast cancer survivor. She was diagnosed six years ago, and is now fully recovered. But her experience was similar to mine in that she had no symptoms or anything. She went for a routine checkup and they found it and took everything out the next day!

Advice to others

Go on and get checked! As men we’re all invincible in our own heads. We think “It won’t happen to me. I eat well, I sleep well, say my prayers and I’ll be fine.” To this day I now know it’s there, the doctors have confirmed it’s there, and it’s still not showing up in the blood test. It’s completely masked… so is the blood test good enough? I don’t know. As we get older, we become more aware of our own frailty. Don’t let it change you is probably the best thing I can say. Everyone is different; some people need to talk, some need to share it, some need to pray with somebody. If you are a talker and you need to talk, don’t bottle it up. But don’t let it affect your life. Deal with whatever treatment you have to do and try not to be pessimistic. *PSA (prostate specific antigen) is often elevated in men with prostate cancer. A blood test is used to determine if the levels are abnormal.

Just4Health January - March 2014

HEALTH

Natural Breast Care Nadine Battle, RN, BSN, MPS

ost actions that are termed as breast cancer prevention steps are really early detection steps. Preventative steps are actions taken early on to stop abnormal cells from forming in the first place. These cells start to form, in some instances, years before they are detected. There are assaults on the body in various areas that may contribute to the development of abnormal cells. I do not have space in this article to share all the information and steps, but the following are some measurers that can be used to prevent cancer cells from forming. Use of various chemicals during the prenatal period can have a detrimental affect not only on the mother, but on the maturing cells of the baby as well. Of most significance are chemicals leeched from plastic water bottles and food plastic containers. Exposures to BPA, a chemical used to make soft plastics, especially during prenatal through early adolescence, predispose an individual to an increased risk of breast cancer, as the BPA and other chemicals interfere with hormones in the body. Stainless steel bottles or the old time thermos bottles with the glass lining are the best alternatives to plastic. BPAfree baby bottles are next best alternative to glass bay bottles.

Just4Health January - March 2014

pay attention In 2009, the US Consumer Product Safety Improvement Act went into effect. This bill banned for the first time lead and several chemicals from childrenâ&#x20AC;&#x2122;s products, including toys. Many toys, teethers, bottle nipples and other objects created for young children contained harmful chemicals. Unfortunately, these chemicals called phthalates are hormonedisrupting chemicals that have been linked to an increased risk of breast cancer and a host of other diseases. Many of these items not coming from the US may not meet this standard. Also, older hand-me-down items manufactured before 2009 might not be safe. An expecting mom who has been exposed to pesticides, either used in the house or yard, dry cleaning chemicals or even some chemicals used in soaps and dryer softener sheets, puts herself and her baby at risk. The chemicals can be inhaled or absorbed through the skin. In research studies conducted by the National Institute of Health in Washington, DC, women with constipation or very firm stools have a higher rate of breast cancer than those with free bowels. A congested colon, a colon that is not eliminating waste with regularity harbors excess toxins and puts a strain on the liver and kidneys to cleanse the blood. Regular colon cleansing by a colonic, herbal preparation, combined with juicing and fasting will greatly assist in eliminating the toxic load from the body. There are herbal formulas like Breast Assure and All Cell Detox which aid in the specific cleansing and feeding the

breast tissue. The immune system is also strained and can be compromised to the point that the white blood cells do not have the capacity to clear abnormal cells from the body. A vital active immune system is an essential defense against cancer and many other diseases. Just as important is a flowing lymphatic system. The wearing of bras with an underwire can inhibit the free flow of lymphatic fluid from the many lymph nodes of the breast and underarm areas. The purpose of the lymphatic system is to pull toxins out of the body. Take off your bra whenever possible. Exercise and full body movement will also help with the flow. Drink half your weight in ounces of water to keep your lymphatic system flowing, and aid in a good urine output. There are many other chemicals such as food coloring, flavorings and other additives which have a negative impact on the body. High sugar foods have a bearing as they feed cancer cells. The bottom line is to be mindful of the substances in the environment that can have a detrimental effect on the body many years before cancer cells start to form. Keep the body alkaline with green foods and chlorophyll. Detox and keeping fluids flowing in the body are foundational to providing an anti cancer environment within the body. Genetics account for about 5-10% of oneâ&#x20AC;&#x2122;s predisposition to cancer. If you have a family history of breast cancer, all the more reason to pay attention to the above. Just4Health January - March 2014

HEALTH

Just4Health January - March 2014

Take the Test Know your numbers By Dr. June Samuel November 14 is celebrated as World Diabetes Day and the month of November is a time used to heighten awareness of diabetes and its effects. Generally, many persons are aware of diabetes, but the statistics world over and even here in the British Virgin Islands suggest that the awareness does not necessarily translate into action. Medical science has improved in its knowledge of diabetes inclusive of diagnosis and management. However, we have not been successful in motivating affected persons towards improvement in self-care. It is with this goal in mind that different strategies have been developed to improve the engagement of patients with chronic conditions such as diabetes to become active participants in their own care. As a behavioral health specialist, I am partial to this approach since we know that engaged patients have improved and better outcomes. So how do you become an engaged patient? One way is to become aware of your numbers. For any chronic illness you may have, including diabetes, ask your health-care providers about your numbers, what they mean and what they should be! Keep a written record of your numbers and ensure that your provider reviews the trends with you. The trend gives you information and directs decisions about your care. Below are some significant numbers that persons living with diabetes should be aware of.

Manage the ABCs of diabetes, and reduce your risk of complications.

• A stands for A1C (a measure of average blood glucose over the last three months). ASK ABOUT YOUR A1C. It should be checked at least twice a year. Ask what your A1C goal should be. The goal for most diabetics would be <7%, but may be personalized based on your health situation. • B stands for Blood pressure - High blood pressure raises your risk for heart attacks, strokes, eye problems and kidney disease. Your blood pressure should be checked at every visit. Target BP for people with diabetes = less than 140/80 KEY STEPS FOR LOWERING BLOOD PRESSURE • Cut back on salt. • Lose weight. • Quit smoking. • Cut back on alcohol if you have more than 1-2 drinks per day. • Take blood pressure pills prescribed by your doctor. • Exercise.

Just4Health January - March 2014

Welcome the New Year with a renewed commitment to living healthy. These wellness resolutions will keep you energized, fit, and beautiful, inside and out.

Just4Health January - March 2014

8 Healthy Resolutions: 1

Expect Good Things from Yourself

Having healthy expectations for yourself is important to both your physical and mental health. Obviously, that’s easier said than done. A mean-spirited inner-critic can ruin relationships, keep you from reaching personal goals, and cramp your ability to be an active participant in your life.

Control Your Portions

Want to downsize your figure? Start downsizing your dishes. Studies show using smaller plates and bowls promote weight loss because they help to curb overeating.

Be Active

One habit naturally slim people share is their ability to stay in motion. Try to inject each day with more activity (adults should aim for 30 minutes daily). The opportunities are endless once you’ve developed the right mindset.

Slash Sodium Consumption

Studies show many of us consume close to twice the recommended limit of sodium, which is a teaspoon (or 6 grams) daily. Besides contributing to water retention (think bloat!), sodium can raise blood pressure. Processed foods contain the most, so make sure to read labels. Lower sodium diets are linked to decreased risk of heart disease, but are also associated with lower hypertension and weight management.

Quit Smoking Already

For smokers, quitting may be the hardest resolution to stick with because it is so challenging. If you consider the benefits, and take advantage of today’s resources, this could be the year you successfully become a nonsmoker. The National Cancer Institute’s smokefree. gov website is a good resource to bookmark.

Floss Your Teeth

Like many people, you may not know that bacteria in your mouth can lead to serious problems if you neglect oral health. You may also be surprised to learn that during routine exams, your dentist can spot indications of diabetes and heart disease. One simple thing you can do to head off bacteria is floss your teeth. To see expert solutions to gum disease and learn how to prevent gum disease and tooth loss, check out Premier Dental – 284Just4Health January - March 2014

494-8062, Smile Dental – 284-494-2004 and Braces Plus – 1340-776-0030.

Stop Snacking Just To Snack

When the best-intentioned co-worker brings in leftover holiday cookies for you to sample, it can be hard to resist -- even if you’re not hungry.

Just acknowledging that you are guilty of this is the first step. Eating when you’re not hungry can lead to bigger problems, such as serious emotional eating, and the first step in stopping is to be aware that you’re doing it in the first place. Mindless eating at work can add up; Studies found that snacking alone add

nearly 600 calories to your daily intake. The next time you’re tempted by a treat when you’re not actually hungry, have a list in your head of other healthy replacement practices to try instead, such as drinking a cup of tea, taking a stroll or walking over for a quick chat break with a co-worker.

Increase Antioxidants

Use Your Vacation Days

When your body breaks down food it produces molecules called free radicals. Cigarette smoke and radiation also produce free radicals. Over time, the damage from these substances can result in conditions like infection, cancer, inflammation, and heart disease. That’s where antioxidants step in. How the American Dietetic Association sums up their role: Once you cut an apple, it begins to brown, but if you dip it in orange juice, which contains vitamin C (an antioxidant), it stays white. You can defend your body the same way by including rich sources in your diet. Pomegranates, coffee, and even chocolate contain antioxidants.

Each year civil servants are forced to take their vacation days or lose them. Studies have found that the biggest vacation happiness spike comes from the act of planning the trip. Now imagine actually taking the trip

Remember To Breathe

Breathing sounds simple enough, but slowing down and taking a few deep breaths can actually help your brain to relax. Practicing regular, mindful breathing can be calming and energizing and can even help with stressrelated health problems ranging from panic attacks to digestive disorders.

Just4Health January - March 2014

TREATMENT OF STRETCH MARKS WITH

HEALTH

CARBOXYTHERAPY DR. A. GERONIMO JONES

tretch marks ("striae distensae") are pink, red or purple indented streaks that often appear on the body and eventually fade to white or gray. Stretch marks are particularly common in pregnant women, especially during the latter half of pregnancy. Stretch marks can appear anywhere on the body, but are most likely to appear in places where larger amounts of fat are stored. The most common places are the abdomen (especially near the navel), breasts, upper arms, underarms, back, thighs (both inner and outer), hips, and buttocks. Women develop striae more commonly than men, and striae are seen in 90% of pregnant women due to a combination of hormonal factors along with increased stress on the collagen and elastin in the skin. There are two types of stretch marks, newly formed, which are reddish colored, and older, which are white. The treatment of striae distensae has been challenging and various modalities have been tried. These include topical retinoids (Retin A), microdermabrasion, dermal rollers, and fractionated laser skin resurfacing. None having much success. Although striae are thought to be a result of collagen rupture and breakdown during stretching of the skin, until recently, few treatments have actually targeted the root cause of the striae formation, which is the damaged collagen in the dermal layer. Furthermore, laser and light modalities are not safe for individuals with darker skin. Carboxytherapy is the ONLY treatment available for both old and new stretch marks that visibly repairs the broken collagen and is safe for all skin types. Carboxytherapy refers to the cutaneous and subcutaneous administration of carbon dioxide gas [CO2] for therapeutic purposes. Carbon dioxide therapy has also been applied to the treatment of hypertrophic scars, cellulite, and dark circles under the eyes with amazing results. It has been demonstrated that carboxytherapy improves skin elasticity, improves circulation, encourages collagen repair, improves the appearance of fine lines and wrinkles, and destroys localized fatty deposits. There are no known risks associated with carboxytherapy. Carboxytherapy causes the formation of new collagen and subsequently thickens the skin to improve the appearance of the stretch marks by rebuilding the collagen matrix. This therapy is presently available in the British Virgin Islands.

(B.Sc., M.B.B.S., M.Sc., DERM) Specialist in Skin, Hair & Nail Disorders

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It was only a little â&#x20AC;&#x2DC;tingâ&#x20AC;&#x2122; Hon. Ronnie Skelton, Min. of Health & Social Welfare receives key from James Todman of James Todman Construction.

he Government of the Virgin Islands has received the keys for the brand new 120-bed facility which will become the new Peebles Hospital. The handing over took place on October 31, 2013 when government representatives, led by Premier Dr. the Honourable D. Orlando Smith and Minister of Health Ronnie Skelton, were ceremoniously presented with the keys to the facility by the contractors James Todman Construction Limited and DCK Construction Limited. The $100 million plus facility will replace the existing Peebles Hospital building. The building is expected to be fully equipped and staffed to receive the first patient in March 2014. When fully operational, the sevenfloor structure will bring modern services and state-of-the-art amenities to the residents of the BVI. The basement level houses an IT room, biomedical and facilities

management services, while on the ground floor, amenities will include a pharmacy, catering and dining area, gift shop, reception and registration areas. A central sterile supply department, chapel, administrative areas, and a physical therapy unit with state of the art hydrotherapy pool will feature on the second floor; while the third floor accommodates accident and emergency, surgical and psychiatric wards. Three state-of-the-art operating theatres and a procedure room, recovery rooms, endoscopy, critical care unit, neonatal unit, obstetrics, and three labour/delivery and postpartum recovery rooms will be housed on the fourth floor. The fifth floor features a peadiatric ward, surgical ward, and space for future expansion, while the sixth floor is shell space that presents some exciting strategic opportunities for expansion into medical tourism and international medical education markets.

A panaramic view from the New Peebles Hospital. Just4Health January - March 2014

Top Left: A double bed room at Peebles with a view. Top Right: An aquatic therapy pool. Bottom Left: The new Peebles Hospital utilizes patient room space with this luxurious toilet/seat. Bottom right: A state-of-the-art kitchen. Photos by Elton Callwood

The New Peebles Hospital Leading Edge Physiotherapy Ward offers aquatic therapy (hydrotherapy). If you sustain an acute or chronic injury, have undergone surgery, sustain a non-operative injury, or are in pain and would benefit from a reduced weight bearing or more comfortable environment for your physiotherapy, then the Integrated Hydrotherapy treatment program may be indicated. Why Leading Edge Hydrotherapy? Aquatic therapy takes advantage

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of the physical properties of water, especially buoyancy. When submerged in water, buoyancy supports a patientâ&#x20AC;&#x2122;s weight which facilitates exercise without the compressive loading forces present with routine land-based programs. Benefits of aquatic therapy include a patientâ&#x20AC;&#x2122;s ability to reduce joint and soft-tissue swelling from the natural pressure of water. In addition, the viscosity of water and aquatic therapy allow a patient enough resistance to strengthen muscles. Aquatic rehabilitation reduces the amount of stress placed on joints so it is well suited for patients who are in pain and are weakened due to an injury or disability. The decreased joint stress enables patients to exercise more easily and with less pain. Just4Health January - March 2014

FEATURE

REDISCOVERING the Importance of

Soursop By Arona Fahie-Forbes Horticulturalist and Agronomist

Just4Health January - March 2014

To many locals, a soursop tree is just that, a soursop tree. Many visitors though are quite intrigued to see the tree that aids in healing cancer and other ailments within the human body. This broadleaf, flowering, evergreen tree is grown throughout the Virgin Islands and other Caribbean Islands and its long, prickly, green fruit, which can have a mass of up to 15 lbs depending on the variety and the climate, can be seen all year round. Just4Health January - March 2014

he soursop is called by other names such as Graviola in Brazil, Guanábana in Spanish-speaking countries, as well as Catuche, Anona, and Mole. The flavor of the fruit is described as a combination of strawberry and pineapple, with sour, citrus flavor notes contrasting with an underlying creamy flavor reminiscent of coconut or banana. The soursop trees are easily cultivated in many types of soil. They tend to grow quickly without depleting the soil and can produce fruits within two to three years under proper management. By possessing these characteristics and their ability to produce high yields of nutritious fruits, soursop can be viewed as having the ability to aid in alleviating hunger in third world countries. In years gone by, soursop trees, like mangoes and breadfruit were prized for shade in everyone’s backyard. Their numerous branches created a natural outdoor canopy for folks to gather and cook, wash or simply fellowship. When fruits were in season, the bountiful harvest was not sold but bartered, given away to appreciative friends or relatives or fed to the swine. Today, the soursop which was once frowned upon, is now held in high esteem and viewed with a source of pride. The soursop happens to kill cancer

up to 10,000 times more effectively than strong chemotherapy, all without the nasty side effects and without harming healthy organs according to http://www.sott.net/ article/242555-Soursop-Fruit-Kills-Cancer-100Fold-better-Than-Che... Besides being a cancer remedy, soursop is a broad spectrum antimicrobial agent for both bacterial and fungal infections, is effective against internal parasites and worms, lowers high blood pressure and is used for depression, stress and nervous disorders. Research shows that with extracts from this miraculous tree it now may be possible to: • Attack cancer safely and effectively with all-natural therapy that does not cause extreme nausea, weight loss and hair loss. • Protect your immune system and avoid deadly infections. • Feel stronger and healthier throughout the course of the treatment. • Boost your energy and improve your outlook on life. The source of this information is just as stunning. It comes from one of America’s largest drug manufacturers, the fruit of over 20 laboratory tests conducted since the 1970’s. What those tests revealed was nothing short of mind-numbing. Extracts from

The soursop happens to kill cancer up to 10,000 times more effectively than strong chemotherapy, all without the nasty side effects and without harming healthy organs

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The soursop leaves are used as a sedative. It has a calming effect at night, aiding a good night’s sleep without leaving one drowsy during the day. It is also used for colds and inflammation of mucous membranes. the tree were shown to: • Effectively target and kill malignant cells in 12 types of cancers including colon, breast, prostrate, lung and pancreatic cancer. • The tree compounds proved to be up to 10,000 times stronger in slowing the growth of cancer cells than Adriamycin, a commonly used chemotherapeutic drug! • What’s more, unlike chemotherapy, the compound extracted from the soursop tree selectively hunts down and kills only cancer cells. It does not harm healthy cells. The soursop leaves are used as a sedative. It has a calming effect at night, aiding a good night’s sleep without leaving one drowsy during the day. It is also used for colds and inflammation of mucous membranes. Because of the high demand for this fruit in the BVI now, earning potential can be quite attractive. Regular sized fruits are normally priced between five to six dollars as it is sold by the pound, but, a hefty fruit can fetch as much as ten to fifteen dollars at vendors stand. The flesh of the fruit consists of edible, white pulp, some fiber, and a core of indigestible, black seeds. The species is the only member of its genus suitable for processing and preservation. The versatility of this remarkable fruit seems to know no bounds, as it can be prepared in different ways. The sweet pulp can be eaten out of the hand, or more commonly used to make drinks, smoothies, specials, fruit bars, candies, ice cream and snow cone flavouring and sherbets. No matter how the fruit is prepared, according to the USDA Database entry the soursop contains vitamin B1, B2, B3, B5, B6, B9, vitamin C, calcium, iron, magnesium, phosphorus, potassium, zinc and sodium. Yes, many locals view the soursop tree as just an ordinary tree, but certainly as we experience some of the extraordinary preparations that are made from the fruit and learn of the numerous beneficial uses of the tree, we can certainly begin to appreciate this “fruit of life” and understand why it is described as exotic, extra-ordinary and versatile. Just4Health January - March 2014

Domestic violence can be described as all of the following: • VIOLENCE – use of physical force to apply a state to others contrary to their wishes and may include some combination of verbal, emotional, economic, physical and sexual abuse. • CONTROL – there are several ways that manipulators control their victims: • POSITIVE REINFORCEMENT: praise, superficial charm, superficial sympathy (crocodile tears), excessive apologizing; money, approval, gifts; attention, facial expressions such as a forced laugh or smile; public recognition. • NEGATIVE REINFORCEMENT: removing one from a negative situation as a reward. For example: "Let me pay your cell phone bill ,you shouldn’t have to pay all your bills yourself." . Intermittent or partial reinforcement: partial or intermittent negative reinforcement can create an effective climate of fear and doubt. Partial or intermittent positive reinforcement can encourage the victim to persist.

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• PUNISHMENT: berating, yelling, refusing to speak to partner, intimidation, threats, swearing, emotional blackmail, the guilt trap, sulking, crying, and playing the victim. • TRAUMATIC ONE-TRIAL LEARNING: verbal abuse, explosive anger, or other intimidating behavior to establish dominance or superiority; even one incident of such behavior can condition or train victims to avoid upsetting, confronting or contradicting the manipulator. • OPPRESSION – exercise of authority or power in a burdensome, cruel, or unjust manner. It can also be defined as an act or instance of oppressing, the state of being oppressed, and the feeling of being heavily burdened, mentally or physically, by troubles, adverse conditions, and anxiety. TYPES OF DOMESTIC VIOLENCE There are many types of domestic violence. Notably the new Domestic Violence Awareness Act says they can include physical violence, economic

abuse, psychological, verbal. Stalking has also been included as an offense in the act. Stalking is just as dangerous as any other abuse because it can surely end as tragically. WHAT WE SEE AT FSN: The largest number of victims are women. That is not to say men are not abused, they are just less likely to be as hurt as women may be. Men can be seriously injured in cases in which "extreme aggression" is used. There may be more abused men than we know because they are less likely to come forward for fear of being laughed at. However, many men who come forward do so for fear that if they retaliate they will face legal punishment. In some cases women who are being abused, who have taken the abuse for a long period of time, sometimes change and in anger become the abuser. They may only have to strike out once to do real damage. Then there are women who are just as prone to violence as men can be, and they have learned, just as many men have, that the way to solve a problem or get your way is to

become physically aggressive. In any case, the law in the Virgin Islands holds the woman equally as liable to be punished for domestic violence as men are. The largest number of abuses we encounter at FSN are physical, verbal, emotional, and psychological abuse of the spouse and the children. HOW FAMILY SUPPORT NETWORK HELPS: At Family Support Network all services are offered free. FSN provides free counseling services to an average of 19 women every month. Counseling is provided by Dr. Sylvia Simmons. She is a trained Social Worker. Her training is in the areas of mental health, substance abuse, HIV/AIDS, domestic violence, child abuse, relationship issues, parenting and career development. She has been practicing for over 20 years. We have a pool of lawyers who offer pro bono legal assistance. Our statistics, up to August, show that we have provided the following additional services: Legal assistance to 13 women, 28 Protection Orders which

are then processed through the High Court, 88 persons have accessed our pantry/thrift shop (food and clothes); six persons have sought emergency housing. FSN also refers cases to other agencies such as Mental Health, Social Development, RVIPF division of Family and Juvenile. Cases where financial help might be needed on a emergency basis have been referred to other Non Profits such as Rotary and Tortola Ladies Club. Sometimes people just need a helping hand to get back up and on their feet. People often ask what FSN is all about. They may have a problem(s) and they are trying to find resources. Anyone who goes to FSN will always find assistance of some kind, even if, as stated earlier, that help is a referral. If you think you are in an abusive relationship and just want to discuss it call Family Support Network at 494 7622. Our emergency hot line is 499 0999. Someone will always answer and offer you a helping hand. If you think you know someone who is being abused but you are not sure, call FSN for more information.

Just4Health January - March 2014

TECHNOLOGY

& S D Security offers

Just4Health January - March 2014

Life Saving Technology At Your Fingertips In the age when a shirt can measure your vital signs and send signals to your phone, and pills which email body changes to your doctor, pioneering technology has made growing older a lot less burdensome.

mergency response devices have been around for about two decades and are credited for saving many lives especially among the elderly. One such device is the Life Sentry brand, distributed in the Virgin Islands by S&D Security & Alarm Systems. The device is compact and easy to use, explains Managing Director St. Clair Springette. “It allows them to press a button and lets us know that the client has fallen. We can then speak with them on the phone to find out if everything is okay and dispatch assistance as needed, whether its family, the ambulance or the police,” Springette tells Just 4 Health. A base unit connects to the existing telephone line, while the client wears the compact wireless receiver around his/her neck. In the event of a medical emergency such as a fall, a simple press of a button dials into the monitoring centre pinpointing the individual needing assistance. The company provides 24-hour monitoring and an immediate response for clients using its Life Sentry systems. “When it dials us, we can either answer and speak directly to you, or we get a signal that says there is a

panic; you don’t have to press anything more than that,” Springette explains. “Even if you’re unable to speak or can’t move, when the signal comes in we will send help.” Help can come in the form of the emergency services or a relative or friend depending on the information provided by the client at the time of setup. Up to six emergency numbers can be programmed into the device. Of course there are other brands on the market, but the Life Sentry advantage is the wide range of coverage provided – up to 600 feet from the base unit. “The difference between this and the others is this one has a range of about 600 feet so you can actually walk out of the house. Most others don’t allow you to go that far and limit you to being indoors. You can do your gardening outside and still be able to access the signal if you have an emergency. It also has a waterproof system so it can be used in the shower,” he adds. Emergency response devices are usually marketed to elderly persons who may have chronic or acute medical conditions. But with persons suffering with lifestyle diseases such as diabetes and hypertension getting ever so younger, devices such as Life Sentry can be a lifesaver at any age. “I know of one classic case recently where this lady fell and was down for two hours and no one found her,” Springette shares. “I would recommend it especially for diabetics; who can get really bad at communicating when they get into that hypo (low-sugar) stage.” The Life Sentry Emergency Response System can be installed and activated in less than 30 minutes giving immediate access to the company’s monitoring centre. For additional information, contact S&D Security & Alarm Systems at 494-9476. Just4Health January - March 2014

Lemon-Thyme Chicken with Sauteed Vegetables Makes: 4 servings Prep time: 5 minutes Cook time: 15 minutes

4 tablespoons lemon juice 1 tablespoon chopped garlic, divided 1 tablespoon chopped fresh thyme, divided Salt Freshly ground black pepper 1 pound chicken breast tenders, lightly pounded 4 teaspoons canola oil 1 medium shallot, sliced 1 1/2 cups frozen shelled edamame, thawed 11/2 cups grape tomatoes, halved 2 medium zucchini 1/3 cup crumbled feta Directions: 1. In a ziplock bag, combine 3 tablespoons lemon juice, 2 teaspoons garlic, and 2 teaspoons thyme; season to taste with salt and black pepper. Add chicken tenders, seal the bag, and gently turn to coat. Set aside. 2. Heat 2 teaspoons canola oil in a large skillet over medium-high heat. Add shallot, remaining garlic, edamame, and tomatoes; saute 4 minutes. 3. Use a vegetable peeler to slice zucchini into long ribbons. Add zucchini and remaining lemon juice and thyme to vegetables in skillet; saute 2 to 3 minutes. Transfer to a serving bowl, stir in feta, and season with salt and black pepper to taste. 4. Add remaining oil to skillet. Remove chicken from marinade and saute 2 to 3 minutes a side or until cooked through. Serve with vegetables. Nutrition facts per serving: 327 calories, 28g protein, 16g carbohydrate, 13g fat (3g saturated), 5g fiber

Just4Health January - March 2014

RECIPES

Grilled Island Chicken Kabobs Makes: 4 servings Prep time: 5 minutes Cook time: 15 minutes 2-4 chicken breasts, cut into large bitesize pieces 1/3 c. vegetable oil 1/4 c. lemon juice (from about 1-2 lemons) 2 Tbsp. soy sauce 1 clove garlic, finely minced 1/2 tsp. dried oregano 1/4 tsp. salt 1/4 tsp. freshly ground black pepper 1 large red onion, cut into large chunks 1 large green pepper, cut into large chunks 1 fresh pineapple, cut into large chunks Directions Combine vegetable oil, lemon juice, soy sauce, garlic, oregano, salt, and pepper in a large ziploc bag. Place chicken in bag and make sure all pieces are covered. Put chicken in fridge and let marinate for at least 3 hours, preferably overnight. If using wooden skewers, let your skewers soak in water for at 15-30 minutes to prevent burning. Skewer chicken, onions, peppers, and pineapple on your sticks until you run out of ingredients. Turn on grill to medium heat. Place skewers on grill and cook for 7-8 minutes per side or until chicken is no longer pink in the middle (if using a meat thermometer, make sure it registers 165 degrees). Remove from grill and serve! Nutrition facts per serving: 327 calories, 28g protein, 16g carbohydrate, 13g fat (3g saturated), 5g fiber

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1/2 cup each diced onion and poblano chile 1/4 cup each diced red bell pepper and jalapeno 2 cloves garlic, chopped 1/2 trsp. each ground cumin and dried oregano 1/4 tsp. ground coriander 1 Tbsp. unsalted butter salt and black pepper to taste 4 Tbsp. each cream cheese and unsalted butter, cubed and softened 2 tsp. chopped fresh cilantro 1/4 tsp. minced fresh lime zest 4 boneless, skinless, chicken breasts (6-7 oz. each) 1. Mince onion, chile, bell pepper, jalapeno, garlic, cumin, oregano, and coriander in a food processor. 2. Saute vegetable mixture in 1 Tbsp. butter in a saucepan over medium-high heat, season with salt and pepper, and cook until moisture evaporates, 15 minutes. Transfer mixture to a bowl; cool to room temperature, 15 minutes.

Just4Health January - March 2014

Cheesy Mexican Stuffed Chicken Breast Makes 4 servings

3. Mash cream cheese, 4 Tbsp. butter, vegetable mixture, cilantro, and zest; season with salt and pepper. 4. Spread filling onto plastic wrap into a 4-inch square; wrap, chill until firm, 30 minutes, then quarter. 5. Pound chicken breasts to 1/8 to 1/4 inch thick, one at a time, inside a resealable plastic bag with 1 tsp. water using the smooth side of a mallet. 6. Stuff chicken breasts by placing a quarter of the filling in the center of each pounded breast. 7. Fold the end of the breast over the filling, tuck in the sides, then continue rolling until the filling is covered. 8. Tightly wrap the stuffed breast in plastic wrap, then repeat stuffing and wrapping with remaining breasts. 9. Chill breasts at least one hour, as long as overnight, or freeze just until firm.

Bread the chicken by first dredging in 1/2 cup flour, then dipping into 2 beaten eggs, and finally rolling in 2 cups panko bread crumbs, pressing to coat. 10. Wrap the breaded breasts in plastic wrap and chill to set the coating, at least one hour or up to 3 hours. 11. Fry all the stuffed breasts until browned on both sides in 1/2-inch of canola oil heated to 375 degrees, 5-7 minutes. 12. After browning, transfer breasts to a rack set over a baking sheet and transfer to the oven preheated to 450 degrees. 13. Roast stuffed breasts until an instant read thermometer inserted into the chicken registers 165 degrees, 15-20 miniutes. 14. Stuffing chicken breasts with compound butters isnâ&#x20AC;&#x2122;t a new concept â&#x20AC;&#x201C; chicken Kiev is one popular, old-school example. This cheesy mexican compound butter has butter in it to keep it saucy, but the cream cheese adds a creaminess that pairs well with the vegetables while offsetting some of the heat that jalapenos and sometimes even poblanos contain.

1 4-pound whole chicken, rinsed and thoroughly dried 1 cup basil leaves, thinly sliced 5 tablespoons unsalted butter, at room temperature 2 lemons 5 garlic cloves, very thinly sliced 2 scallions, very thinly sliced flakey coarse sea salt 1 3/4 pounds small to medium potatoes (about 1 1/2 inches in diameter), cut lengthwise into quarters 2 tablespoons extra-virgin olive oil 1/2 good-sized bunch parsley, stems trimmed to 1 inch (1 1/2 packed cups) Directions: 1. Preheat the oven to 450 degrees F with the rack in the middle. 2. Slip a finger under the skin of each of the breasts, then loosen the skin from the breasts and thighs. 3. Put the basil and butter in a bowl. Finely zest the lemons into the bowl and add the garlic and

Roasted Chicken with Lemon Butter Servings: 4 servings

scallions and mix together. 5. Using your hands, gently push the mixture into the spaces you created between the chicken skin and meat, being careful not to tear the skin. 6. Season the chicken all over, using 2 to 3 teaspoons coarse salt and generous pepper, then tie the legs together with kitchen string. 7. In a large bowl, toss your pick of potatoes with oil, 1/2 teaspoon salt, and a generous grind of pepper to coat well. Cut a lemon into quarters and set aside. 8. Put a roasting pan (not nonstick) or baking dish in the oven to heat for 10 minutes. 9. Remove the pan from the oven and immediately put the potatoes and any oil left in the bowl into the pan, keeping them in as much of a single layer as possible, and pushed to the

edges of the pan to make room for the chicken (itâ&#x20AC;&#x2122;s fine if the bird sits on some of the potatoes); put the chicken into the pan, breast-side up. 10. Roast for 20 minutes, then remove the pan from the oven and turn the chicken breast-side down. 11. Continue to roast for another 20 minutes, then remove the pan from the oven and turn the bird breast-side up again. 12. Sprinkle the parsley over the potatoes, then stir the parsley and potatoes to coat with the pan drippings. Squeeze 3 pieces of the cut lemon over the chicken, and put the squeezed rinds into the roasting pan. Continue to roast until the juices of the chicken run clear when the thigh is pierced with a fork, 20 to 30 minutes more. 13. Remove from the oven and let the chicken rest in the pan for 20 minutes, then transfer to a cutting board and carve. Spoon the pan juices over the chicken and serve with the potatoes and roasted lemons. Level of Difficulty: Easy Prep Time: 25 minutes Cooking Time: 1 hour

Just4Health January - March 2014

The Real Harm in High Heels Y our killer heels are killing much more than you think. One in 10 women wear high heels at least three days a week and a third have fallen while wearing them. Statistics show that high heels are one of the biggest factors leading to foot problems in women, with up to a third suffering permanent problems as a result of prolonged wear. Natalie A. Nevins, DO, an osteopathic physician from Hollywood, Calif. who specializes in family medicine, osteopathic manipulative medicine, and neuromusculoskeletal medicine, explains the common medical problems associated with prolonged high heel wear and provides tips to avoid them.

High Heels: The Higher the Better?

Those perfect pumps can create the perfect storm for permanent health problems. If you frequently wear high heels, you are setting yourself up for long-term issues. "Extended wear of high heels and continually bending your toes into an unnatural position can cause a range of ailments, from ingrown toenails to irreversible damage to leg tendons. Additionally, cramming your toes into a narrow toe box can cause nerve damage and bunions," says Dr. Nevins. "High heels have also been linked to overworked or injured leg muscles, osteoarthritis of the knee, plantar fasciitis and low back pain," she adds. According to Dr. Nevins, when you wear high heels - shoes with a heel two inches or higher - your foot slides forward in your shoe, forcing the toes into the unnatural shape of the shoe and redistributing your weight incorrectly. The increased weight on

Just4Health January - March 2014

your toes causes your body to tilt forward, and to compensate, you lean backwards and overarch your back, creating a posture that can strain your knees, hips, and lower back. "The change to the position of your spine puts pressure on nerves in the back and can cause sciatica, a condition where nerves become trapped, triggering pain and numbness as far down as the feet," Dr. Nevins adds.

High Heels and Chronic Pain

Over time, wearing high heels can shorten the muscles in your calves and in your back, leading to pain and muscle spasms. "Any time you wear shoes that restrict the natural shape of your foot, you’re at risk for experiencing pain," Dr. Nevins points out. According to him, many women who wear high heels often suffer a shortening of the Achilles tendon because once the heel is pointed upwards, it tightens up. Stretching it again or switching to flats can be very painful; it can even lead to plantar fasciitis. "This tendon is designed to be flexible, so the foot can lie flat or point. With repetitive wear, you can

develop unhealthy patterns that can persist even when you’re not wearing high heels," adds Dr. Nevins.

Do You Have to Give Up Your Heels?

No, but to avoid the problems that develop over time, Dr. Nevins recommends the following routines:

Choose sensible heels. Select shoes with low heels - an inch and a half or less - and a wide heel base; a slightly thicker heel will spread the load more evenly. Narrow, stiletto-type heels provide little support and three inch or higher heels may shorten the Achilles tendon.

Wear soft insoles to reduce the impact on your knees. Make sure your shoes are the right size so the foot doesn't slide forward, putting even more pressure on the toes. Pick a shoe with a wide enough toe box to allow you to wiggle your toes.

Alternate your shoe choice throughout the day or from one day to the next. Don't wear your high heels all day; and wear more

comfortable shoes, such as athletic or walking shoes for commuting to and from work. Wearing shoes that allow your body to move naturally during walking will allow your feet, legs, hips and back to stretch.

Stretch. Take time every day to stretch your calf muscles and feet. Dr. Nevins recommends standing on the edge of a step with your shoes off. With your weight on the balls of your feet and your heels extending off the edge, drop your heels down to stretch. You can also put a pencil on the floor and try to pick it up with your toes.

Wear heels on days that require limited walking or standing.

The Final Word on Foot Health

Don't let your sense of style cripple your ability to stand or step pain-free. "Your feet are, quite literally, your base of support. If your feet aren’t happy, nothing above them will be," says Dr. Nevins. "Take a closer look at your shoe selection and take small steps now to prevent big foot problems later.

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An Exerciser’s Guide to Skin Care

LIFESTYLES

Can Workouts Cause Breakouts?

There’s no disputing the fact that exercise is good for the human body. So it stands to reason that exercise would also benefit the body's largest organ: the skin. But does working up a sweat actually do anything good for your skin—or make you more prone to breakouts? Exercise and Acne: Is There a Connection?

While your heart, lungs, muscles and bones arguably gain the most benefit from exercise, the positives of leading an active life aren’t a stranger to your skin. In fact, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), exercise increases blood flow to the surface of your skin and brings oxygen and nutrients to your whole body—skin included.

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Then there's the other benefit of exercise: sweating. Sweat is made mostly of water, with small amounts of ammonia, urea, salts and sugar. When you sweat, these impurities are flushed from your skin. But what does that mean for people who are prone to acne? It might help, but it doesn't necessarily hurt, say the experts at the Children’s Hospital of Colorado (CHC). Sweat in itself neither fights acne nor causes it; but the increased blood flow, unclogging of pores from sweating, and stress reduction that result from exercise may all benefit the acne sufferer, says the CHC. While working out can be beneficial to your overall skin health, you’ll want to avoid doing anything to exacerbate existing skin problems or cause irritation. Avoid wearing clothing that rubs against your skin during exercise, and if you wear a helmet, hat, sunglasses or other protective equipment while you move, clean it often as these sweaty surfaces can collect dirt and oil that can be transferred to your skin. Exercising or not, you should always avoid touching your face to prevent blemishes and clogged pores. Be especially aware of this when you’re working out. Touching your face can transfer oil and bacteria (which thrive in moist, humid environments like the gym) to the skin, leading to possible acne flare-ups. If you need to wipe excess sweat, blot your skin with a clean, dry towel and avoid rubbing or wiping the skin with your

hands, shirt or towel. For those with longer hair, wearing hair back and keeping your hair or bangs off of your face can prevent additional dirt and oil from clogging your pores. Plus, a ponytail can keep you from touching your face and hairline if your hair frequently gets in the way. When it comes to makeup, most makeup on the market is noncomedogenic—so it shouldn’t clog pores even if you wear it while working out. Keep in mind, too, that over-washing your face can lead to irritation, so a pre- and post-workout wash may be too much for your skin. Your best bet may be to go to the gym sans makeup and wait until after your workout to apply it.

Other Dermatological Drawbacks

While it seems odd to point out the negative aspects of exercise, there are a few issues to be aware of when it comes to skin health. These drawbacks don’t outweigh the many benefits of exercise, but knowing the potential for problems will help you avoid them. The biggest drawback, particularly for athletes and gym-goers, is the possibility of contracting a skin condition. Outbreaks of ringworm, herpes, and methicillin-resistant Staphylococcus aureus (MRSA) are highly contagious among both athletes and average exercisers, according to the American Academy of Dermatology. Physical contact,

7 SKINCARE TIPS FOR EXERCISERS

Protect your skin from sun exposure. Wear sunglasses, a hat and other protective clothing when exercising outdoors. Sunscreen is the unbreakable rule. If you’re going to be working out in the great outdoors, wear protective clothing and apply sunscreen liberally to sun-exposed skin, even when it’s cloudy. The AAD recommends reapplying every two hours and after swimming and sweating, so if you’re working up a sweat, be generous with the sun block. For exercisers, look for “sport” sunscreens that are designed to stay put even when you sweat.

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Cleanse gently. To prevent acne flare-ups and scars, gently clean your skin with a

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mild cleanser twice a day (morning and night) and after heavy exercise.

Avoid tight clothing. Tight clothing that rubs sensitive and acne-prone areas can irritate and aggravate preexisting conditions. Wear lightweight, breathable and unrestrictive clothing and change out of it soon after a tough workout.

Wear flip-flops. Don’t walk barefoot through the gym or locker room. Wearing flip-flops to shower can protect your skin from fungal infections.

Wash your hands. To avoid spreading germs, wipe equipment down before and after use

shared facilities and equipment, and poor hygiene all contribute to the incidence of MRSA. Athletes and exercisers should also watch out for ringworm and athlete’s foot, two fungal infections that are easily spread by close contact. The AAD advises that after working out or competing, athletes should shower immediately and make sure they wear flip-flops not only in the shower, but also when walking around in the locker room. This advice holds true for casual exercisers using communal locker rooms and showers at health clubs, too. In addition to these conditions, working out can negatively affect those with chronic skin conditions as well. For people who have rosacea—a skin condition characterized by flare-ups of flushing and persistent redness, bumps and pimples—any activity that causes flushing or overheating of the face can spark a rosacea flare-up, according to the National Rosacea Society. Managing your workout can reduce the incidence of flare-ups, and the NRS recommends working out during the cooler parts of the day, working out in more frequent but shorter intervals and drinking cold fluids. Lower-intensity exercises and water exercise may also help. The positive effects of exercise far outweigh the negatives, so check out these tips to keep your skin at its best when fitness is part of your lifestyle.

and wash your hands after you work out.

Avoid touching your face. Touching your skin increases the risk of clogging your pores with bacteria and oils, especially if your hands are already picking up bacteria and germs from touching workout equipment.

Hydrate. Drink plenty of H20 to replace water lost during workouts. Proper hydration will keep your entire body functioning properly. Even though some experts aren’t sure whether exercise helps specific conditions like acne, most do agree that working up a sweat will benefit the skin as a whole. So what are you waiting for? Go get that healthy glow the best way possible—by getting your sweat on!

Just4Health January - March 2014

The Woman’s Guide to…

BREATHING By Keiyia Jackson-George, Avid Fitness Enthusiast

So you’ve followed Part I and II in the previous issues and think you have it all figured out.

Well, GUESS AGAIN.

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(Part 3)

LIFESTYLES

I do NOT, not think about work all the time (double negative, so I do think about it). I do NOT take frequent enough breaks. I do NOT stop and have lunch with a friend. I do NOT…well, you get the point. I’m a mess. LOL!

immensely enjoy my career choice. I also enjoy supporting my hobbies and interests. I can be a tad bit selfish with my time and can’t pull myself away from a good project. Get to know me though and you’ll quickly learn that I’m wholeheartedly committed to whatever is currently at hand. I’ve never half done anything, and regardless of what is often desired of me (get it done any old kind of way), you better believe that the end-results will be great OR a solution to get it there (for those who want it done right now, any old kind of way). It’s not easy putting all of this into action. It’s actually pretty difficult but not impossible. And while I work every day to relax a little more, smell the roses, and breath, I am one step to accomplishing this. So here are some more items I am incorporating into my thirst for ‘air’:

Create a vision. What do you want to do? Where do you want to go? How do you think you will get there? Realizing what you want can help realign your sites in this spaghetti string world. Stay focused. Setting your sights will eventually lead you to reaching them.

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Write it down. Speak it into existence. What’s in your heart will eventually come out. Words are powerful. Once out, they can go in many directions. Where do you want them go? Create a plan. Fail to plan; plan to fail. This is an accurate saying. Everything we do (should) start with a plan. Look around you: home, life goals, work, etc. Do you see where you and your family have failed to plan? What about work? Do you have a 2-year plan? Does your company? (If not, run – they are doomed to fail if they don’t ship-up and your personal planning will hit a stump.) What about a 5-year plan? 10-years? Planning this far out is not so bad, just remember to reassess your milestones and goals every two years. Unrealistic/ unattainable goals can be your pitfall.

Take the next step. Get the ball rolling to declutter your life. You’ve figured out what you want (vision), nurtured it into existence (speak it), mapped out how you are going to attain it (you plan), and now you must make the first step. In my fitness training life, I’ve heard and told many that the first step to a healthier you is to take that first

step. Yep, it’s that simple. You may not get it right the first time. That’s ok. Get back up, step again. DO NOT STAY DOWN! It’s hard to breathe when the weight of gravity is on you, so GET UP! Step again. It’s during this time you will learn how spiritually guided and divinely protected you are. Plus, babies learn to walk every day.

Acknowledge people who are there for a season. Every person you meet is there for a reason. Some for a season; others as you continue your journey. I look at every situation as something that will make you stronger. The same is true for some people. Learn what you can from them, and keep it moving. Having them hang around too long may hinder your journey; plus, the idea is to de-clutter your life so you can have some breathing room. The season has passed. Now, don’t read into this by thinking I am saying use people. You, my dear reader, are a negative person, and until you change your negative ways have no hope in experiencing this journey of ‘ahhhhhhh’. Sorry, negative people just irk me…

Seek guidance through meditation and prayer and NEVER GIVE UP! I think this is self-explanatory, but it’s hard to remember. I pray during odd times (ask me and I may tell you about it), but I know God hears me no matter where I am, so I take every opportunity to thank Him and/or seek guidance from Him. When clouds are low, I take it as a reminder to ‘look to hills…’ You know the scripture (Psalm 121). This was not meant to be a Bible lesson, but when all else fails, it is the best solution for guidance and encouragement. If you haven’t hidden the scripture in your heart, a simple and sincere ‘Lord, help me’ is all it takes. I don’t have to remind you that you need to take time for yourself. Every self-help, motivational, spiritual speaker can tell you that. I just want to give you insight on how I, a true, live person, do NOT handle this well from day-to-day. I’m a work-in-progress. I don’t have all the answers, and these suggestions might not work for you. I hope when you read this (me being real with you on this issue I face), you can connect, take some part of it, and apply it to the life for the benefit of whatever your current need is. If none of it applies, then…thanks for reading…and congratulations (?). You are where I want to be when I grow up. Share the article with someone else, and look out for my next topic. I have plenty to write about. Until then…. Regards. Just4Health January - March 2014

LIFESTYLES

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when is too much, too much? By Nicole McDermott

Maybe you’ve skipped dinner and gone straight for dessert before, but if you’re skipping meals and other vital things to have sex instead, you might be having too much of it. While science suggests sex can improve mood and decrease anxiety by reducing stress signals in the brain, it’s possible doing the deed can interfere with leading a healthy life. Don’t get us wrong — sex is a normal, healthy,

fun part of adult life. In fact, Greatist Expert Ian Kerner says sexual attraction and sexual compatibility are the basis of many successful relationships. Thinking with our nether regions may be natural, but continually acting on those thoughts while the laundry piles up for weeks may be a sign of a sexy-time dilemma. So how much sex is ideal, and how much is too much?

Sex Rx — What's the Deal?

Let’s break down the deeds between the sheets. According to the Kinsey Institute, 18- to 29-yearolds have sex an average of 112 times per year, while 30 to 39-year-olds do the deed (on average) 69 times per year (what a relevant number). So if that’s average, what’s healthy?

Just4Health January - March 2014

Whether a marathon or a quickie, sex should be fun and most definitely shouldn’t cause bodily damage. Kerner says most couples in a relationship should be having sex at least once per week. Couples therapist Dr. Barry McCarthy agrees that once or twice a week makes for a healthy sex life. During the infatuation stage, also known as the honeymoon stage, when two people can’t stop thinking about each other) couples often have sex every time they’re together, Kerner says. And when couples first move in together, the frequency of sex increases, but only temporarily. But with all that err, gyrating, sex can get a bit uncomfortable. Let’s just say our bodies can’t stay lubricated eternally, if there’s pain or numbness, it’s smart to slow down or bag it for the night. Using lubricant can make for more pleasurable sex by cutting down on painful friction, and can actually help ensure safe sex because it makes condoms less likely to break. Whether a marathon or a quickie, sex should be fun, and most definitely shouldn’t cause bodily damage.

Let’s Get It On, But Not Too Much — The Answer/Debate

It may be a cue to hop out of bed when sex gets in the way of leading a healthy life. Having nookie instead of eating breakfast, lunch, and dinner, or skipping out on the 9-to-5 just because you’d rather shag like Austin Powers can become problematic if it happens on a regular basis. But while some sources maintain that sex addiction is a real thing, a study published in March 2013 suggests that wanting sex all or most of the time isn't a real disorder, regardless of what some celebrities and politicians might have us believe. Regardless, if your

Just4Health January - March 2014

sexual habits are getting in the way of day-to-day life, it's best to consult a doctor or therapist. At the end of the day, it comes down to quality over quantity. Having a ton of sex doesn’t mean it’s too much, so long as both partners enjoy it, Kerner says. But if partners are regularly having sex and one person feels much more satisfied than the other, sex can start to feel like a daunting chore for the lesssatisfied party. Of course, the tricky thing is that there’s no “right” way to go about sex, and preferred amount can vary from person to person. For a fulfilling sex life that’s just right, it’s helpful to be honest and open with your partner/s about how frequently you’d like to get jiggy with it. One study found that couples who communicate about sex — especially during the act — are more sexually satisfied. Just remember that compromise is key. Instead of singling one person out for how much or how little they want sex, research suggests that it can be helpful to assess the couple's collective desires and then meet in the middle. As funny and un-sexy as it sounds, it may even be smart to schedule sex so the lower libido partner doesn’t feel pressured, and the higher libido partner doesn’t feel rejected. That said; if you ever feel overwhelmed, either physically or emotionally by the kind or amount of sex you're having, let your partner know you need a break. Sex can be dangerous if there's any sort of pressure or force to do something with which any party isn't comfortable.

Human, Love Thyself — The Takeaway

Our hunger to get frisky comes and goes, and successful couples need to manage those ups and downs. Sometimes libidos will match up, but when they don't, Kerner says we need to take responsibility for our sexuality by enjoying ourselves by ourselves. “Masturbation is an important aspect to a healthy life. If you have a higher libido, masturbate more,” he says. It seems the answer to our sexual inconsistencies may lie in our own two hands. Just4Health January - March 2014

Just4Health January - March 2014