Health&Wellness December 2019 by Rockpoint Publishing

PLEASE TAKE ONE M

Vol. 17 • Issue 3 • December 2019

holiday

H E A LT H

HEALTHY

H O L I D AY

RECIPES

STRESS AND THE

HOLIDAYS

BEATING HOLIDAY

BLUES

“With Today’s Breakthroughs, You Too Can ELIMINATE Diabetes, Neuropathy, Hypertension, Over-Weight & MORE!” BEFORE TRUE HEALTH SOLUTIONS

AFTER TRUE HEALTH SOLUTIONS

Harold Gilbert, age 56, started with Dr. Miller to Eliminate Type 2 Diabetes and Neuropathy. After just MONTHS, Gilbert’s AIC went from 7.2 on medications to 5.9 OFF MEDS! He lost over 28 lbs., his Neuropathy, Hypertension, Acid Reflux and Body Pain are gone! Gilbert went from 14 medications a day to ZERO a day. Q: Harold, why did you go to Dr. Miller? A: “I heard Jack Pattie (5.90AM radio) talk of Dr. Miller and the results he gets. I was on 14 drugs a day, which I hated to take, and my health was getting worse. I really needed to do something to get my health and life back.” Q: You’ve been seeing other medical doctors, what about Dr. Miller was different? A: “Dr. Miller makes it just so clear, something is causing diabetes, neuropathy and hypertension. Something in my body is not working right. His approach is to uncover and reveal exactly what that is. Dr. Miller really takes the time to listen and looked at my whole health history.” Q: What did Dr. Miller do to find out what’s not working correctly in your body? A: “Dr. Miller has an amazing blood panel lab he orders through Lab Corp. After he gets the results, he does a ‘Functional Medicine’ computer assessment that uncovered exactly what was causing my Type 2 Diabetes, Neuropathy, Hypertension and being Over-Weight. It’s really very impressive.” Q: Harold, what did Dr. Miller recommend for you to Eliminate Diabetes, Neuropathy and Hypertension?

A: “Dr. Miller laid out a very clear plan of care, he makes it all very clear and started off by seeing me every week to ensure I would win and walk away from all these diseases. I’m really happy with how he treats me as a patient.” Q: What are the results of your treatment from Dr. Miller? A: “My results are great, just amazing! After just months my A1C went from 7.2 on over 14 medications a day to 5.9 off all the medications. My weight dropped over 28 pounds and now I'm off nearly every medication, from 14 a day! I highly recommend Dr. Miller. I got my health and my life back!”

“My A1c went from 7.2 on medications to 5.9 off meds! I’ve lost over 28 lbs., my Neuropathy, Hypertension, Acid Reflux and Body Pain are gone and I’ve got my energy and life back!”

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Healthy Holiday Options

Holiday Healthy Eating

Healthy Recipes for the Holidays

Stress and the Holidays

4 Nutrition Tips for for Watching Your Weight This Holiday Season

20 30

GENERAL DENTISTRY You Are What You Chew and Your Teeth Are, Too

INTEGRATIVE MEDICINE Mindful Walking Meditation

FAMILY DOC Coping with a Cold and the Flu

DEPARTMENTS

Beating Those Holiday Blues Winter is a Prime Time for Tummy troubles

COLUMNS

Health&Wellness Magazine can be found in 20 central Kentucky counties and is distributed to over 90% of medical facilities, including chiroprator’s, eye doctor’s and dentist’s offices. You can also pick up your FREE copy of Health&Wellness at most grocery and convenience stores as well as many restaurants throughout Central KY.

FEATURES

CONTENTS

DECEMBER 2019: HOLIDAY HEALTH

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IN THE NEWS

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© Copyright HEALTH&WELLNESS Magazine 2019. All rights reserved. Any reproduction of the material in this magazine in whole or in part without written prior consent is prohibited. Articles and other material in this magazine are not necessarily the views of Health&Wellness Magazine. Health&Wellness Magazine reserves the right to publish and edit, or not publish any material that is sent. Health&Wellness Magazine will not knowingly publish any advertisement which is illegal or misleading to its readers. The information in Health&Wellness should not be considered as a substitute for medical examination, diagnosis or treatment.

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Tanya J. Tyler, Editor | Share your story: editor@healthandwellnessmagazine.net

Dear Friends, Are you ready for the holidays? In between the shopping and wrapping and decorating, the holidays offer countless opportunities to eat. From turkey at Thanksgiving to eggnog at Christmas and all the goodies at parties and get togethers, it can be tough to keep to a diet in the face of so many temptations. Here’s a helpful hint: You don’t have to give up everything you love. Just watch and be careful about what you eat. Take small portions of your favorites and savor every bite. That’s one way to make the season last a little longer. As we prepare for the start of a new decade, let’s create a new determination to make 2020 our best, healthiest year yet. We’ll be here to help you with informative articles on numerous aspects of health, including heart health, cancer, women’s health and active senior living – these are a few of the topics on our 2020 editorial calendar. Keep reading! Here’s to your Health & Wellness,

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December 2019

HEALTHY HOLIDAY OPTIONS PLANNING IN ADVANCE HELPS YOU STICK TO A HEALTHY DIET By TaNiqua Ward, M.S. Staff Writer The holidays are a wonderful time to gather with family and friends to celebrate. These celebrations often consist of many delicious treats and hardy meals. You can still maintain a healthy diet with a little thought and planning in advance. Research from a recent Web-based survey found 18 percent of people feel they cannot eat healthily during the holidays because they don’t

want to miss out on their favorite foods. You can still eat the foods you enjoy this season, just in moderation. One important thing you can do is try to incorporate fruits and vegetables into your main meals.

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vegetables. You can create many different meals to get them. Here are a few tips to promote healthy eating during the holidays: • Bring a healthy dish to gatherings. The party host will be grateful for your help, and some party guests will appreciate a healthy option. • Keep your plate balanced by filling half with fruits and vegetables. Vegetables fill you up and make you less likely to

overeat while fruits have natural sugars that can crush your desire for other sweets. Fruits and vegetables can be used to make pretty centerpieces for holiday celebrations, and they make great snacks. • Control your portions. Be conscious of how much food you place on your plate and pass on the second helping. Eat smaller portions and eat less often. There are always more opportunities to eat during the holidays.

• Avoid sugary drinks; they are full of unnecessary extra calories. Choose water and low-calorie or unsweetened drinks instead. • Choose indulgences wisely. Browse the food options first and only select the ones you really want. Your indulgence should be something specially made or unique to this season. • Get up and get active. Bundle up and go outside to enjoy some fun outdoor family activities.

Exercise can reduce holiday stress and prevent weight gain. Increasing physical activity helps keep your metabolism going, allowing you to digest and burn more calories, and it can offset the increase of your holiday appetite as well. This is the perfect time of year to appreciate the wonderful gift of health. Enjoy it and make the extra effort by committing to being healthy – now and all year long.

There are always more opportunities to eat during the holidays.

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General Dentistry.

December 2019 | Read this issue and more at www.healthandwellnessmagazine.net |   HandWmagazine

YOU ARE WHAT YOU CHEW

AND YOUR TEE TH ARE, TOO

he food we eat affects not only our teeth but also our health overall. Webster’s Dictionary defines diet as the kinds of foods a person, animal or community habitually eats. “Diet” can mistakenly be associated with food restriction and often carries a bad connotation. However, a healthy approach to eating results in benefits that may include improved sleep, more energy, clearer skin and fat loss, as well as strong teeth and bones. Eating a healthy diet also decreases the risk for heart disease, type 2 diabetes, high cholesterol and high blood pressure. Healthy choices can help lead to healthy lives. A healthy diet is a well-balanced diet. If you are a healthy adult who is disease free, you should be able to eat food without restrictions – there are no items you must work to avoid routinely. However, it is still a good idea to follow best practices when it comes to your diet. Doing so will not only make your dentist happy, but will also work to maintain your overall health. What do some of those best practices look like? A well-balanced diet contains three important macronutrients: protein, fats and carbohydrates. Protein, such as lean beef, chicken and fish or eggs and nuts, is often under-consumed, but the body needs these nutrients for energy. The American Heart Association recommends limiting saturated and transsaturated fats such as butter, whole milk and animal fat. Carbohydrates should come from sources with vitamins and minerals such as fruits and potatoes. A well-balanced diet also includes foods that contain vitamins, minerals and fiber. Good examples of foods offering these items include sweet potatoes, beans and strawberries. And, of course, consuming adequate water and limiting sugary beverages is part of this healthy mix. From helping keep your mouth clean to aiding muscles and skin, it’s important to stay properly hydrated. When trying to decide on a healthy diet, choosemyplate.gov is an excellent resource. MyPlate offers ideas on how to build a healthy mix of food. It encourages users to make half their plate a mixture of fruits and vegetables and explains the difference between what actual portions and commonly eaten portions look like. That large bagel actually counts as more than one serving. Of course, healthy eating requires a healthy mouth. Your ability to chew lean protein and fiber-rich sweet potatoes is directly related to the number and the condition of your teeth and their supporting structures – gums and bone. Enamel, the outer covering of teeth, helps protect the living tissues inside your teeth. During the day, bacteria build up in your mouth, forming dental plaque. The foods you’ve eaten produce enamel-damaging acids. When the damage is significant enough, a cavity (also known as dental caries) forms and needs to be cared for by a dentist. While limiting sugary foods and beverages from your diet is important for maintaining a healthy mouth, without proper dental habits, even healthy foods can contribute to the formation of plaque. To help avoid cavities, it’s important to brush your teeth twice a day to prevent the build-up of plaque. Using a fluoride toothpaste will help strengthen teeth and make it less likely for cavities to form. Your teeth need the help of strong gums. Just like teeth, gums can be affected by bacteria in the mouth. If allowed to build up, plaque can lead to inflammation in the gums, or gingivitis. Untreated gingivitis can advance to periodontal or gum disease, which will need to be treated in a dental office. Research indicates periodontal disease makes it more difficult for the body to maintain a healthy blood sugar level. Maintaining blood sugar levels is vital for individuals who are concerned with issues

A HEALTHY DIET IS A WELLBALANCED DIET.

such as diabetes. Flossing once a day can not only help prevent gingivitis but also the formation of cavities between teeth. The tight-knit relationship between the mouth and overall health is why some people refer to oral health as the window to overall health. Working to maintain a healthy mouth can go a long way in fending off other health issues or aid in keeping them under better control. This relationship has helped encourage the creation of new models for patient care, including facilities focused on the holistic treatment of patients. These facilities, such as the University of Kentucky’s Diagnosis, Wellness and Prevention Clinic, offer patients the opportunity to visit a variety of healthcare professionals, including a dentist and nurse practitioner, in one location during a single appointment. Before that next snack or meal, keep in mind how healthy dietary choices support both oral and overall health. Because of this tight relationship between your oral and overall health, remember to brush and floss regularly regardless of what you’re eating. About the Authors

Dr. David DeVito is an assistant professor at the University of Kentucky College of Dentistry. As a general dentist, his clinical interests include oral and systemic health conditions, dental imaging and diagnosis and dental materials. Dr. Angie Grubbs is an assistant professor at the University of Kentucky College of Nursing. As a primary care nurse practitioner, her clinical interests include wellness and prevention. More information about UK Dentistry, including the, Diagnosis, Wellness and Prevention Clinic, is available at www.ukhealthcare.uky.edu/dentistry.

ABOUT UNIVERSITY OF KENTUCKY COLLEGE OF DENTISTRY Clinic Info: 859-323-DENT (3368) • ukhealthcare.uky.edu/dentistry UK Dentistry offers expert, personalized care for the general and specialty dental and oral health needs of adults and children. We're committed to improving Kentucky, and beyond, one smile at a time.

December 2019

holiday HEALTHY

EATING By Angela S. Hoover, Staff Writer

Americans consume more than 22 million pounds of turkey every holiday season, says the American College of Sports Medicine (ACSM). But festive feasts don’t need to equal weight gain. It’s not what we eat during the holidays that pack on the pounds; rather, it’s what we eat in between feasts throughout the year, says Nancy Darling, Ph.D. Most people gain about a pound or two during the holidays. To gain a pound, you must eat 3,500 additional calories. Five pounds requires 18,500 extra calories. About 14 percent of overweight and obese individuals gain five pounds or more during the holidays, says Darling. The holidays can bring up both positive and negative emotions. It’s easy for many to overeat in response to emotions, says Darling. Food can evoke positive emotions that reduce anxiety and negativity. Recognize your holiday emotions and responses. Don’t allow yourself to fall into guilt about over-eating. Exercising restraint during the holidays is best. Budget calories wisely. Don’t eat everything. Instead, eat your favorites in reasonable portions, Darling advises. Choose those foods you can’t enjoy other times of the year. Avoiding foods can backfire. The

Don’t skip meals or fast in preparation for a feast.

brain responds to thoughts of food by sending pleasure signals. Those who successfully lose and maintain weight do not avoid any foods in particular. They eat a variety of foods in moderate portions. Here are some facts about a few food choices from the ACSM: • Four ounces of white turkey meat has 20 percent fewer calories than dark turkey meat. • The type of potato and how it is prepared has a huge impact on calories. A half cup of mashed potatoes with a ladle of gravy and a teaspoon of butter has more than three times the calories of half a baked sweet potato with a teaspoon of butter. • A half-cup serving of green bean casserole typically has 275 calories and 10 grams of fat. Omitting the onions can reduce the calories by 50 percent and the fat content by 75 percent. • On their own, cranberries are quite healthy. They are full of antioxidants and are nearly fat free. Eating them whole or chopped and not prepared in a sauce can reduce calories by up to 80 percent. • Nuts, chips, cream cheese and sour cream are full of fat and calories. Three handfuls of salty mixed nuts can contain as many as 600 calories. Choose fresh vegetables, pretzels or plain crackers instead. • Pumpkin pie has fewer calories and fat compared to cherry, apple or pecan pie. • Four ounces of eggnog has about 350 calories. Spiking it with alcohol can impart an additional 300 calories. To reduce the calories, dilute the eggnog with skim milk or water. • Instead of drinking alcohol, which can lower inhibitions and willpower, as well as increase hunger, have a glass of water or juice-flavored seltzer.

OTHER TIPS Eat beforehand. Don’t skip meals or fast in preparation for a feast. This way, you won’t arrive famished. Ideal pre-party snacks combine complex carbs with protein and unsaturated fat, such as apple slices with peanut butter or a slice of turkey and cheese on a whole wheat pita. Don’t stand or sit next to the food table. This eliminates mindlessly reaching for food as you talk. If you know you’re prone to recreational eating, pop a mint or stick of gum in your mouth to prevent mindless eating. Eat slowly. It takes at least 20 minutes for your brain to realize you’re full. Drink some water and recheck your appetite. You may find you are full or only want a small portion of second helpings. Get moving. Dancing is a great way to work off holiday calories. At gatherings, suggest a walk before the feast, in between the meal and dessert or at the end of the repast. Get plenty of rest. One of the best ways to maintain health, composure, and weight during the holidays is to stick to a regular sleep schedule. When we’re tired we tend to overeat because the hormone that tells us to stop eating is underproduced. We’re more stressed when we’re tired, which makes us produce more cortisol, which in turn can trigger eating. When we’re sleep deprived, we tend to prefer foods that are high in fats and sugar.

SPONSORED BY UPTOWN HOUNDS 466 Angliana Avenue | Lexington, KY 40508 859-255-2275 | www.UptownHounds.com

pet health

Looking for the best pet care options for the health and wellness of your 4-Legged friends? Then welcome to our new “Pet Health” Section, where we will bring you the finest businesses in Central Kentucky that will tend to the care and well-being of our furry loved ones. In this issue we feature “Uptown Hounds,” an upscale pet resort in downtown Lexington that will pamper your pooch in the way he or she deserves, as well as all the good things that are happening at the Lexington Humane Society.

LOVE HAPPENS

AT THE LEXINGTON HUMANE SOCIETY

hen looking for a new pet for you or your family, opt to adopt one of the thousands of homeless pets the Lexington Humane Society (LHS) cares for every year. LHS prides themselves on promoting adoption as the best option when searching for a new pet! By adopting, you not only get a new best friend and devoted lifelong companion, but you help LHS save even more lives. LHS has hundreds of dogs, cats, barn cats, bunnies, reptiles, other small animals—and sometimes even pigs, horses, and chickens—all waiting to be adopted into loving homes every single day. Their assortment of animals changes daily,

so having an idea of the age, size, breed, and characteristics you are looking for can be helpful in your search. Looking for something specific? Check out their First Contact program and Resource Center to do some pre-adoption research. Visit the two LHS adoption locations at 1600 Old Frankfort Pike and inside PetSmart in Hamburg, and look at the adoptable pets posted on the LHS website at AdoptLove.net. The cost of care per LHS animal is around $250; the value of the services each animal is provided pre-adoption is approximately $415! An LHS animal available for adoption comes with the following: spay/neuter, microchip, up-

to-date on vaccinations (including rabies and K9 influenza vaccine), mild de-worming, heartworm prevention and flea control, feline leukemia test, heartworm test, complimentary veterinary wellness exam, complimentary bath and brush, optional 30-day pet insurance from PetFirst and a best friend for life! Adopting a pet is a life-long commitment and LHS wants to make sure you are selecting the right pet for your family, your lifestyle, and your budget. If you have any questions about finding the right pet, an LHS adoption specialist will be there to help!

Love Happens at your

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pet health by Uptown Hounds | December 2019

HOLIDAY FUN

AWAITS AT UPTOWN HOUNDS By David Bryan Blondell, Special Sections Dir.

eady or not, the holiday season is upon us – and when it comes to family travel to see your two-legged loved ones, there’s no better place for your four-legged, canine loved ones to stay than Uptown Hounds. As Santa would agree, nothing in this world is better than the love you give and receive from your pets. And let’s face it – they deserve the best care you can provide during the winter holidays when it comes to a place to board them during the day or for an extended period. America’s Uptown Hounds Luxury Resorts is such a place. It was created as an all-inclusive, high-quality, high-energy environment where your dogs can play, primp, relax and stay. Conveniently located in downtown Lexington near office buildings, the University of Kentucky campus and all the downtown hospitals and healthcare facilities, Uptown Hounds’ guests – pets AND their owners – have a multitude of

luxurious amenities to enjoy. Uptown Hounds features large, plush hotel suites for short- and long-term boarding; private daycare rooms; a top-notch grooming facility and spa; and a boutique with the finest of toys, treats, food and pet-related merchandise. In addition, extremely large heated indoor and manicured outdoor play areas provide your pooch the most fun and friendly environment possible. An oversized doggie-only pool is available seasonally from May 1 to Nov. 1. The beautiful marble floors and walls and fashionable fixtures that are part of the facility’s luxurious decor simply reflect the upscale treatment your four-legged member of royalty deserves. Upon arrival, Concierge Services can help you create a custom long-term boarding or daycare stay for your dog. At check-in you can arrange fetch, belly rubs, gourmet treats and toys from the Boutique, email postcards or salon and spa services, which can further pamper your pooch

with toenail polish, tooth brushing and hair coloring. Professional photographic and custom fine art services of your pets are also available upon request – this makes a great holiday gift! The Daycare Services at Uptown Hounds are considered second to none, with newly HOLIDAY FUN Continued on Page 12

www.UptownHounds.com

pet health by Uptown Hounds

pet

PRESENTED BY

events

7 8 14 15 DECEMBER

HOLIDAY FUN continued from Page 11

expanded hours of 6:30 a.m. to 7:30 p.m. Monday through Friday to make it more convenient for working owners. Once there, the friendly Pet Services Staff make sure your dog is well-cared for and is having a happy, fun stay with up to three playtime sessions with its newfound friends (grouped by weight and activity level). Individual playtime and extra attention are also offered, as is supervised usage of the popular 30-foot-by-50-foot outdoor pool during its seasonal operation. During the upcoming holidays in December, Uptown Hounds’ theme is “Joyful” – and they will impart this sentiment upon their two-legged clients and four-legged guests alike. Uptown Hounds recognizes proper, professional care of your pets is among your most important considerations. For anyone wanting to give as much love and special treatment to your dogs as they give you during this holiday season, please give America’s Uptown Hounds Luxury Resorts a try. You are welcome to visit the Web site at www.UptownHounds.com or call Guest Services at (859) 255-2275. Uptown Hounds is conveniently located just off South Broadway at 466 Angliana Ave., just a half mile from downtown and a block from The Red Mile. Uptown Hounds invites you to a quick tour of the facility and look forward to welcoming you and your dog as a part of the Uptown Hounds family … Happy Holidays!

PICTURE YOUR PET WITH SANTA Join us on December 7th, 8th, 14th, and 15th at both Lexington Feeders Supply locations and get your pet's picture with Santa! Photos are offered in various packages, starting at $12. Gift items featuring the pet’s photo, including ornaments, mugs and key chains are also available, starting at $14. All proceeds benefit the over 5,000 animals LHS cares for each year! * Photos not shipped will be available for pick-up at your Lexington Feeders Supply location after December 18. All photos must be picked up by January 15. Feeders Supply Locations: 306 Southland Drive and 3080 Richmond Road, Lexington Kentucky.

UNTIL DEC

DECEMBER HOLIDAY BOUTIQUE Happy Pawlidays! Our LHS Holiday Boutique opens on November 18 and will run through December 26. 100% of the proceeds benefit the animals of LHS. Shop the boutique, and you'll find gifts for people, gifts for pets, and gifts for people who love their pets! LHS Main Campus: Adoption Lobby 1600 Old Frankfort Pike, Lexington, KY 40504 (12pm–4pm)

FOR QUESTIONS ABOUT THESE EVENTS, PLEASE CALL THE LEXINGTON HUMANE SOCIETY: 859.233.0044.

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | December 2019

HEALTHY RECIPES FOR THE HOLIDAYS

by Jean Jeffers, Staff Writer

Many recipes are special for the holidays. Ham or turkey make a meal festive, and a cheesecake is a perfect dessert. For breakfast, French toast may set the tone for the day. These are three of my favorite recipes for the holidays.

MORE HOLIDAY RECIPES on the next page!

Baked Ham with Balsamic Brown Sugar Glaze (Recipe adapted from BettyCrocker.com) PREPARATION: 15 MINUTES TOTAL TIME: 2 HOURS, 40 MINUTES INGREDIENTS: 8-pound fully cooked smoked bone-in gluten-free ham 1 cup packed brown sugar 2 tablespoons balsamic or cider vinegar 1/2 teaspoon ground mustard Orange slices if desired Heat oven to 325 degrees. Place ham on rack in roasting pan, fat side up. Insert meat thermometer. Check to be sure tip of thermometer is in thickest part of ham; do not let it touch bone or in rest fat. Cover loosely with foil and bake 1 hour and 15 minutes to 2 hours, 15 minutes (13 to 17 minutes per pound) or until thermometer reads 135 degrees. Twenty minutes before the ham is done, remove from oven. Remove drippings from pan. Take off skin. Mix brown sugar, vinegar and mustard. Brush on ham. Bake uncovered 20 minutes longer. Cover ham loosely with foil and let stand about 10 minutes or until inserted thermometer reads 140 degrees. Garnish with orange slices.

HEALTHY RECIPES FOR THE HOLIDAYS, CONTINUED...

Vanilla French Toast (Recipe adapted from Diabetic Gourmet Magazine) INGREDIENTS: 2 large eggs 1/2 cup non-fat milk 6 slices whole wheat bread 1/4 teaspoon ground cinnamon or to taste (optional) Bananas and fresh strawberries (optional) Preheat griddle over medium heat or set electric frying pan to 375 degrees. Put eggs, milk and vanilla in shallow bowl; beat with fork until well-mixed. Coat griddle or frying pan with 1 tablespoon of oil or use a nonstick spray. Dip one slice of bread in egg mixture and cook on griddle or pan until golden brown, then turn and cook other side (about 4 minutes).

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December 2019

Chocolate Swirl Cheesecake (Recipe adapted Diabetic Gourmet Magazine) CRUST INGREDIENTS: 1 1/4 cups vanilla wafer crumbs 4 tbsp. stick butter or margarine, melted 2 tbsp. Equal Spoonful or granulated sugar (may substitute 3 packets of Equal sweetener)

CHEESECAKE INGREDIENTS: 3 packages (8 ounces each) reduced-fat cream cheese, softened EXECUTIVE 3/4 cupDIRECTOR Equal Spoonful orPRESTON granulated sugarGREENS PERSONAL CARE & MEMORY CARE COMMUNITY (may substitute 18 packets of Equal sweetener) 2 eggs 2 egg whites 2 tbsp. cornstarch 1 cup reduced fat sour cream (may use fat-free sour cream) EXECUTIVE DIRECTOR PRESTON GREENS PERSON 1 tsp. vanilla 1ounce unsweetened chocolate melted, slightly cooled 1 tbsp. fat-free milk Chocolate curls

EXECUTIVE DIRECTOR PRESTON GREENS PERS

For crust: Mix vanilla wafer crumbs, butter and 2 tablespoons Equal. Press onto bottom and halfway up the sides of 9-inch spring form pan. Bake in preheated 325 degree oven 10 minutes. Cool on wire rack. Preparing cheesecake while crust is cooling. For cheesecake: Beat cream cheese and 3/4 cup Equal in mixing bowl on medium speed until smooth and well combined. Mix in eggs, egg whites and cornstarch. Fold in sour cream and vanilla until combined. Remove 1/2 cup cheesecake batter and hold in reserve. Pour remaining batter over

A Time and Place for Everything

baked crust. Add melted chocolate and fat-free milk to 1/2 cup reserved cheesecake batter; mix well. Place spoonsful of chocolate mixture on top of cheesecake. Using spatula, gently swirl chocolate batter into cheesecake. Bake in preheated oven 45 to 50 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula or table knife around rim of pan to loosen cake. Let cheesecake cool completely Cover and refrigerate several hours or overnight before serving. To ABOUT TIFFANEY serve, remove side of pan. Garnish top of cheesecake with chocolate curls, if desired. From the capital of horse country, to a State Registered Nurse’s Aide, to a Master’s Degree, to Executive Director, Tiffaney is committed to living her dream in helping those in need of support by becoming the leader of our brand new Personal Care & Memory Care community in Lexington.

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Stress and the Holidays THINK OF IT AS AN OPPORTUNITY TO ENHANCE YOUR MENTAL WELL-BEING By Harleena Singh, Staff Writer

A recent Stress in America survey showed 24 percent of American adults report extreme stress, and more than one-third of adults report their stress increased over the past year. Stress and the holidays seem to go hand in hand. Your busy schedule becomes even busier with preparations and celebrations. People who already feel extreme stress may find the holiday season to be an added challenge. Instead of dreading the stress that lies ahead, try viewing the holidays as an opportunity to enhance your psychological well-being. Here are a few examples for a holiday stress-prevention list:

Planning family get-togethers: Ask others to bring their favorite dishes. Cook and freeze foods ahead of time. Buy prepared foods instead of cooking everything from scratch. Don’t spend all your time planning activities for your family. You might end up feeling drained and unappreciated. • Scheduling time with family and friends: Simplify holiday commitments and traditions. Discuss with your family which traditions are most important to all of you. Don’t over-schedule yourself. Tell family members about your commitments so you’re not struggling against their expectations. When driving long distances, give yourself time to stop and rest. Travel after rush hour. Holiday shopping: Shop early when there is more of a selection. Ask people what they want instead of trying to find perfect gifts. Lack of money is one of the biggest causes of stress during the holiday season. So set a budget and don’t spend more than you’ve planned. It’s okay to tell your child that a certain toy costs too much. Here are some helpful ways to lessen holiday stress and feel more optimistic about the season. Volunteer. Find a local charity such as a shelter that needs volunteers and offer to help. Or participate in community giving tree or adopt-a-family programs. Helping others can lift your mood and help you overcome your struggles with stress. Take out time for yourself. You may feel pressured to be everything to everyone, but remember you’re only one person and can only accomplish certain things. Sometimes self-care is the best thing you can do. Others will benefit when you’re feeling less stressed. Take out time to do things that give you joy. Go for a long walk; get a massage; take time to listen to your favorite music; or read a new book. All of us need some time to recharge our batteries. Be mindful and focus on the present rather than dwelling on the past or worrying about the future. Be realistic and open. If your children’s wish list is outside your budget, talk to them about sensible expectations and remind them the holidays aren’t about expensive gifts. Remember what’s important: your loved ones, not store-bought presents, elaborate decorations or gourmet food. Focus on what you and your family have in common. Plan activities you can do together that foster fun and laughter, such as playing a game together or looking through old photo albums.

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Keep a regular sleep, meal and exercise schedule. Limit your alcohol. Taking care of yourself will help you deal with stressful situations during the holidays. Meditate or do some relaxation breathing. Exercise and other types of physical activity stimulate the production of endorphins in the brain. Endorphins are brain chemicals that function as a natural painkiller. They can trigger positive feelings in the body, boosting mood and reducing feelings of anxiety and stress.

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Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can't participate in every project or activity. If it’s not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time. If the tips above are not helpful and you are still feeling stressed and overwhelmed, consult a psychologist or other licensed mental health professional – someone who can help you identify problem areas and develop an action plan for changing them.

Dr. Graebe

Family Eyecare Associates

Sources and Resources

• American Psychological Association (www.apa.org) • Cleveland Clinic (https://my.clevelandclinic.org) • Health (www.health.com) • Healthline (www.healthline.com) • Mayo Clinic (www.mayoclinic.org) • WebMD (www.webmd.com)

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December 2019 | Read this issue and more at www.healthandwellnessmagazine.net |   HandWmagazine

NUTRITION TIPS

FOR WATCHING YOUR WEIGHT THIS HOLIDAY SEASON By Courtney P. Turpin, M.S. and Sara Police, Ph.D. As 2019 comes to a close, many people are making resolutions regarding weight loss and weight management for the new year. Trying a modern fad diet may seem to be an effective way to kickstart your goals, but there are easier, cheaper and safer ways to achieve and maintain a healthy body weight. Use these tips when approaching your health goals in 2020:

Watch the clock: AVOID EATING LATE AT NIGHT Circadian means “around a day” in Latin. Our circadian rhythm refers to the various biological processes that automatically shift on or off around the clock (of about

24 hours). The most well-known circadian rhythms are our sleep/awake cycles, fluctuations in core body temperature and timedriven changes in blood pressure and heart rate. However, metabolism (your body’s management and use of energy) is also strongly influenced by circadian rhythms. The affect of circadian influence on metabolism is a coordinated response that is tuned for optimizing energy extraction during daylight hours and rest/repair during nighttime hours. This is the physiological reason eating late at night is ill-advised for anyone trying to lose weight or maintain weight loss. Avoid nighttime snack sessions and you will naturally increase the chances of achieving your weight-loss goals.

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Skip the soda: CUT SUGAR-SWEETENED BEVERAGES Consuming sugar-sweetened beverages adds calories to your overall daily intake. These include non-diet sodas, sweetened tea and flavored juice, sports, coffee or energy drinks. In a national survey conducted between 20052008, around 25 percent of participants said they consumed at least 200 calories from sugar-sweetened drinks. A study from Stookey et al. found replacing sugar-sweetened beverages with water reduced overall calorie consumption that was not replaced by additional food consumption. Cutting out extra calories from sugar-sweetened beverages is an evidencebased strategy to help you achieve your weight management goals in the upcoming year.

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REACH FOR FRUITS AND VEGETABLES Choosing fruits and vegetables over highcalorie options is a healthy and straightforward approach to weight management. The United States Department of Agriculture’s program Choose My Plate encourages the public to fill half their plates with fruits and vegetables. Increasing servings of fruits and vegetables will help reduce calorie consumption, aid weight management and improve the overall nutritional quality of your diet. Some options to make the veggie swap include having a second serving of vegetables instead of another dinner roll; replacing one side of your burger bun with lettuce; eating salad first at dinner; or trying a vegetable omelet instead of a meat and cheese one. Introducing new fruits and vegetables to children is a great way to promote healthier choices and food acceptance in their future.

CONTROL PORTION SIZES Reducing portion sizes is a good way to manage weight. The Centers for Disease Control and Prevention recommends splitting entrées when eating out, eating healthy snacks before a meal and removing serving dishes from the table to reduce serving size (5). Choosing smaller plate sizes, eating from a bowl instead of a bag and turning off the TV while eating are additional strategies for portion control. Putting these recommendations into action with your everyday eating habits can help cut overeating that might interfere with your goals. About the Authors:

This article was team-written by Courtney Turpin, M.S., president of the Nutritional Sciences and Pharmacology Students Association at the University of Kentucky, with content contribution and editing by faculty advisor Dr. Sara Police.

Resources: • Centers for Disease Control. How to Avoid Portion Size Pitfalls to Help Manage Your Weight (www.cdc.gov/ healthyweight/healthy_eating/portion_size.html) • Chaix, A., Zarrinpar, A., Miu, P. and Satchidananda, P. (2014) Time-Restricted Feeding Is a Preventative and Therapeutic Intervention Against Diverse Nutritional Challenges. Cell Metabolism 2;20(6): 991-1005. • Ogden, C.L., Kit, B.K., Carroll, M.D., Park, S. (2011) Consumption of sugar drinks in the United States, 2005– 2008. NCHS data brief. 1–8. • Stookey, J.D., Constant, F., Gardner, C.D., Popkin, B.M. (2007) Replacing sweetened caloric beverages with drinking water is associated with lower energy intake. Obesity (Silver Spring) 15:3013–3022. • United States Department of Agriculture Choose MyPlate (www.choosemyplate.gov)

December 2019

Holiday Health & Wellness:

BEATING THOSE HOLIDAY BLUES HOW TO EXPERIENCE POSITIVE RESULTS DURING THE SEASON By Dr. Tom Miller, Staff Writer

The holidays bring joy – and sadness – to many people. On the positive side, the holidays boost health for about a month, making people feel better. The holiday spirit helps people rest, relax, improve sleep patterns, reduce blood pressure, strengthen relationships and live longer. They can even work wonders for the libido. Now, in something of a first, scientific principles have been used to explore the extent to which holidays really do make people feel better. The results of a clinical research project found up to two-thirds of the subjects studied experienced positive results in their lives during the holiday season.

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December 2019

What about the other third? Holiday blues can affect individuals in a number of different ways. Those who find themselves suffering back-towork-blues after their holiday break should take heart: Scientists found the benefits of a holiday break are physical as well as psychological and can last for a month after returning to work. Indeed, the holiday season is a time full of joy, cheer, parties and family gatherings. However, for many people, it is also a time of self-evaluation, loneliness, reflection on past failures and anxiety about an uncertain future. Many factors can cause the holiday blues, including stress, fatigue, unrealistic expectations, over-commercialization, financial constraints and the inability to be with family and friends. The demands of shopping, parties, family reunions and houseguests also contribute to stress and tension. Individuals who do not become depressed may develop other stress responses, such as headaches, excessive drinking, overeating and difficulty sleeping. Even more individuals

experience a post-holiday letdown after New Year’s Day. This can result from disappointments during the preceding weeks compounded with the excess fatigue and stress. Here are some ways to cope with the blues that may come your way during or after the holidays: • Spend time with friends who are supportive and caring. Don’t focus on just one day but on high-quality visits with friends and family. • Keep expectations for the holiday season manageable. Life brings changes. Each season is different and can be enjoyed in its own special way. • Memories of deceased loved ones are often prevalent at this time. Welcome these feelings and memories from a positive perspective. • Set time aside for yourself. It is a time to recharge your batteries. Let others share the responsibility of activities such as hosting and cooking. • Pace yourself through the holidays. Organize your activities and time. Make a list and pri-

oritize the important activities. Be realistic about what you can and cannot accomplish. • Do something for someone else. Try volunteering some time to help others. • Enjoy activities that are free, such as driving around to look at holiday decorations; going window shopping without buying; making a snowperson with children; or visiting the Horse Park for the Southern Lights Festival. • Choose moderation in everything you engage in during this season, including food, activities and drinking. Be aware excessive drinking often increases feelings of sadness. About the Author

Thomas W. Miller, Ph.D., ABPP, is a Professor Emeritus and Senior Research Scientist, Center for Health, Intervention and Prevention, University of Connecticut and Professor, Department of Psychiatry, College of Medicine and Department of Gerontology, College of Public Health, University of Kentucky.

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MINDFUL

WALKING MEDITATION “ WALKING ON THE EARTH IS A MIR ACLE.”

alking and mindfulness both have significant physical, mental and emotional health benefits. You can combine them by practicing mindful walking. Empirical evidence over centuries from many cultures and traditions supports the use of mindful, meditative walking as part of a conscious, contemplative lifestyle. Cultivating Mindfulness. Walking meditation helps cultivate mindfulness in everyday life. Training the mind to pay attention when you are physically moving with open eyes can help bring mindfulness to everything in your home or work life, traffic and simply being with yourself. Mindful awareness can inform everything you think, feel and do. Mindful walking can connect you to your inner sense of peace and calm, help you manage stress, increase spontaneity and enhance your mental focus, creativity and problem solving. It can also help you feel more resilient in the face of anxiety, worry, fear, anger, confusion, agitation, obsessive thoughts, rumination, grief, depression and pain. Simple Mindful Walking Instructions. As you walk, mindfully and intentionally direct your attention to the physical sensations in your body, feeling your feet touching the Earth, feeling your heel landing, feeling the weight transferring to the ball of the foot, feeling the foot lifting and moving through the air and landing again on the heel. Bring special attention to the breath coming into the body and leaving the body, feeling the air at the nostrils, the movement of the chest and the movement of the belly. Feel your clothing moving across your skin, the air touching your skin, the movement of your arms, legs, muscles and joints.

Notice sounds as simply sounds, without reacting to them. Benefits of Mindful Walking. The formal practice of mindful walking cultivates an alert, aware engagement with your life as it is unfolding moment to moment right here, wherever you are. Walking meditation trains your mind to skillfully cultivate wakefulness and awareness, increasing your sense of being present to everyday activities. Routine daily activities can begin to feel richer, more three-dimensional. A deeper sense of gratitude can begin to grow. Interestingly, you may not be the first one to notice these changes. Those you live with and work with may notice them before you do, as your speech and behavior reflect your increasingly conscious, intentional, mindful living. Walking Mindfully During Ordinary Activity. You can carve out dedicated time for formal mindful walking or informally bring mindfulness to any walking you do. As mindful walking connects you to your inner calmness, peacefulness and confidence, you may bring these qualities to relationships at home and work. You may find mindful walking more relaxing than other forms of meditation, especially if your mind is particularly churned up. At those times, walking meditation can be relaxing in a way that sitting meditation may not. Conversely, when your mind feels dull, lethargic or sleepy, walking practice may increase alertness and energy. A traditional instruction is to practice mindful walking before sitting meditation. Having trained the mind to pay attention to the body while walking, your sitting practice may be less distracted. Walking Outdoors. Many people prefer walking outdoors. Compared to those who

—ZE N MASTE R TH I CH N H AT H AN H

exercise indoors, those who exercise outdoors seem to enjoy it more and report less tension, depression and fatigue while reporting more vitality, enthusiasm, pleasure and self-esteem. You can also attend to the sky, the wind, smells, sounds, birds and other animals (including your dog) while walking. You can recite the Native American saying: With beauty around me, with beauty beside me, with beauty in front of me, with beauty behind me, with beauty above me, with beauty below me, with beauty inside me – I walk in beauty. Training the Mind. As with any other meditative practice, your attention may wander to the past or the future or to other places and circumstances. When your attention drifts away from the sensations of walking and awareness of your surroundings, take notice of those distracting thoughts or emotions without judgment and gently guide your attention back to walking. That moment of noticing the wandering mind is very important. All human minds wander. We all have what’s called a monkey mind. It is completely normal for the mind to be all over the place, like a restless monkey jumping all around. Our job is to calm down the mind and train it to be our ally rather than our master – and anyone can do it (with dedicated practice). Be Kind to Yourself. Harshly judging yourself for “fail-

ing” at the task of mindful walking is counterproductive. Rather, use distractions as part of the practice, gently labeling them as thinking, planning, remembering, sounds or emotions. Use distractions as reminders to gently guide your awareness back to the present moment, back to the walking and to your surroundings. You can practice mindful walking for whatever amount of time you have available, either dedicating time specifically to that formal meditative activity or informally bringing mindful attention to all of your walking anytime, anywhere. May you walk in beauty. Resources:

• Walking meditation instructions/ Insight Meditation Center • www.insightmeditationcenter.org/ books-articles/articles/instructionsfor-walking-meditation/

About the Author: Dr. John Patterson is past president of the Kentucky Academy of Family Physicians. He is on the family practice faculty at the University of Kentucky College of Medicine, Saybrook College of Integrative Medicine and Health Sciences (Oakland) and the Center for Mind Body Medicine (Washington, D.C.). He operates the Mind Body Studio in Lexington, where he offers mindfulness classes and integrative medicine consultations.

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December 2019

I N

T H E

N E W S By Angela S. Hoover, Staff Writer

Measles and Immune Amnesia

The measles virus can invade important immune cells in the body and wipe their memories, according to two new studies. Once infected, the amnesiac immune system no longer recognizes the harmful pathogens it fought off in the past. This means measles survivors can remain susceptible to dangerous diseases, such as the flu and pneumonia, for years, despite having previously fended off their initial illness. “Measles essentially takes away their ability to efficiently protect themselves,” said Michael Mina, an epidemiologist at Harvard University and co-author of a new study published in the journal Science on Oct. 31. The paper pairs with another published the same day in the journal Science Immunology. Using data from a group of unvaccinated children in the Netherlands, both studies revealed what scientists have long suspected: The measles virus cripples the immune system in a profound and lasting way. Scientists knew once the virus infects a person, it depletes the body’s supply of pathogen-purging white blood cells. The cell count rebounds to normal levels once the infection clears, but even then, the affected person may remain immunosuppressed for years afterward. “What this has done is document exactly how that immunosuppression takes place and gives us a sense of how broad that immunosuppression can be,” said Dr. William Schaffner, a professor of preventative medicine and infectious disease at Vanderbilt University. “Those children are now living through a period of post-measles life and are more susceptible to other infections.” Worldwide, measles cases have increased by more than 280 percent since 2018, according to the World Health Organization. This means hundreds of thousands of people who caught the virus this year may now face secondary infections as well.

Vitamin E Acetate Common Ingredient in All Vaping Illnesses

Vitamin E acetate was found in all the lung fluid samples taken from 29 patients across 10 states hospitalized with e-cigarette or vaping product use-associated lung injury (EVALI), according to an analysis by the Environmental Health Laboratory of the Centers for Disease Control and Prevention (CDC). Vitamin E acetate, an oil derived from vitamin E, is added to vaping products containing THC, the active ingredient in marijuana, as a cutting agent. The U.S. Food and Drug Administration (FDA) and investigations by New York State previously suggested this oil may be the cause of EVALI after it was found in a number of products taken from patients with EVALI. But this is the first time the oil has been detected directly in the lungs of patients’ bronchoalveolar lavage (BAL) samples. The CDC’s findings don’t rule out other compounds or ingredients that may be causing the illnesses. The oil is sometimes added to THC-containing products in high concentrations for illicit purposes, such as making it so manufacturers of illegal products won’t have to use as much THC or active ingredients. THC or hints of it were detected in 82 percent of the BAL samples. Vitamin E acetate is found in skin products and in foods. It doesn’t cause harm when swallowed or topically applied, but studies have not been conducted to see what happens when the oil is inhaled. As of November, there have been more than 2,000 cases of EVALI and 39 deaths across the country.

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December 2019

COPING WITH A COLD AND THE FLU F IRS T FI N D O U T W HICH I L L NE S S YO U HAVE

atching a cold or getting the flu seems to be an inevitability during the winter months. How can you deal with a cold or the flu – or perhaps even shorten the duration of the illness – so you can get back to your regular, healthy lifestyle? First, it’s important to differentiate between cold and flu symptoms. A cold is a mild respiratory illness. The flu can make you feel very ill for a few days or even weeks. It can also cause severe health complications such as pneumonia. Cold symptoms include a cough that produces phlegm, runny and/ or stuffy nose, sneezing and a sore throat. Several hundred different viruses may cause these symptoms, which last for about a week. The flu produces a fever between 100 degrees F and 102 degrees F that can last three or four days. (A common cold rarely has symptoms of fever above 101 degrees Fahrenheit.) You may also experience chills, body aches and a phlegmless (dry) cough. To prevent succumbing to either of these illnesses, the age-old advice still holds true: Get a Flu Shot. Well before the flu season swings into high gear, get a flu shot. It will take a couple of weeks for antibodies to develop in your body to provide protection against the flu. Wash Your Hands. Cold and flu viruses enter your body through the mucous membranes of the nose, eyes or mouth. When you touch any of these areas, you may be spreading the virus, so keep your hands germ free by washing them often with hot soapy water or using hand sanitizer. Drink Plenty of Fluids. You need to stay hydrated when you’re battling a cold or the flu. Hot liquids will relieve nasal congestion and soothe inflamed membranes. Chicken noodle soup, orange juice and warm lemon water with honey are

good beverage choices. Alcohol, coffee and caffeinated sodas only make dehydration worse. Get Lots of Rest. Your body needs time to set its defenses and recover when a cold or the flu hits. Don’t try to “tough it out” by forcing yourself to go to work. You could very well pass your illness on to others. The Mayo Clinic says there is no cure for the common cold. However, some remedies might help ease your symptoms, such as saline nasal drops and sprays; acetaminophen, ibuprofen or aspirin; and over-the-counter cold and cough medications. Be sure to take these as directed. And remember, antibiotics only attack bacteria, so they are not effective against cold viruses. SOME Some other tried-and-true cold-and-flu coping strategies include gargling to soothe a sore REMEDIES throat (dissolve a teaspoon of salt in a glass of warm water); taking a hot shower to moisten MIGHT HELP your nasal passages; and using a humidifier or cool-mist vaporizer to help you breathe better. EASE YOUR If you develop severe symptoms – such as painful swallowing, chest pain, a persistent SYMPTOMS. cough or pain around the eyes and face with thick nasal discharge – or if you aren’t feeling better after a week, consult your doctor at once. Your doctor may order a test to confirm if you have influenza and if you do, he or she may prescribe an anti-viral medication to shorten the duration of the symptoms. About the Author

Dr. Hayslip is a native of Ohio. She moved to Kentucky from South Carolina to join Family Practice Associates of Lexington in 2007. Dr. Hayslip’s goal as your family physician is to “help you feel better and stay healthy.”

ABOUT FAMILY PRACTICE ASSOCIATES OF LEXINGTON TWO LOCATIONS: 1775 Alysheba Way, Ste. 201 and 2040 Harrodsburg Rd., Ste. 300 • 859.278.5007 • www.fpalex.com Proudly serving Kentucky for over 35 years, Family Practice Associates of Lexington is a group of primary care providers who are dedicated to giving family-centered care from birth to later years.

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Centered Studio at 309 N. Ashland Ave. Suite 180 in Lexington has a community space where we welcome community groups to gather at no cost. Get in touch with Centered to arrange this for your group. 859-721-1841

Mondays Post-partum Support Group with Sarah Wylie Van Meter

Every Monday at 11:00am Attending this group will give birth parents a time and safe place to feel supported and be in community during their postpartum time journeys. Those who join will be in attendance to each other and to themselves as we exchange ways to care for our own bodies, our emotions, our babies, and our partnerships. Babies of all ages and stages are welcome. Come with or without your baby/babies and don’t fret if you arrive late. Donations-based class. Centered Studio, 309 N. Ashland Ave. Suite 180 in Lexington.

Brent Oliver

for Health

Every Monday 8:00pm-9:00pm at Centered Studio, 309 N. Ashland Ave. Suite 180 in Lexington. Mindfulness Meditation is a welcoming meditation community open to everyone. We define mindfulness as concentration power, sensory clarity, and equanimity all working together. Donations-based class.

Relax the body, quiet the mind, open the heart. Arrive 6:00-6:30 and deeply relax, instruction 6:30-8:00 PM. No prior experience of yoga or meditation required. Mobilize your inner resources for promoting health and managing the stress of caregiving, burnout and chronic disease. Cultivate your innate happiness, peacefulness and compassion. Study and practice in a supportive group. Gentle mindful movement, deep

Tuesday/Friday Gentle Community Yoga w/

relaxation, sitting meditation and discussion. Instructor: John A. Patterson MD, MSPH, FAAFP, Cost $10. Mind Body Studio 517 Southland Drive, Lexington, KY 859-373-0033. Full details at http:// www.mindbodystudio.org/?page_ id=1055.

thurs Last Thursdays La Leche League

Monthly last Thursdays 1:00-2:00pm at Centered Studio, 309 N. Ashland Ave. Suite 180 in Lexington. This is a free support group for breastfeeding mothers. Siblings welcome.

Lauren Higdon & Terry Fister

Every Tuesday and Friday at 10:30am-11:30am at Centered Studio, 309 N. Ashland Ave. Suite 180 in Lexington. This weekly restorative class integrates gentle yoga, breathing techniques, meditation and wellness tips for all ages and levels of physical condition. Classes may include chair yoga, restorative, yin yoga, tai chi, and more. Perfect for beginners as well as experienced yogis! Donations-based class.

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December 2019

Thursdays JANUARY THRU MARCH

PRESENTED BY

Mindfulness-Based Stress Reduction (MBSR)

The “gold standard” mindfulness program worldwide. Relax the body, quiet the mind, open the heart. 8 week course on Thursdays 6:00-8:30 PM. Orientation January 16th. Learn to promote resilience, prevent burnout, cultivate compassion and manage stress-related chronic conditions. Instructor: John A. Patterson MD, MSPH, FAAFP, Mind Body Studio 517 Southland Drive, Lexington, KY 859-373-0033. Full details at www.mindbodystudio.org/?page_ id=1262. UK Wellness Program offers deep discount for UK employees, retirees and spouses.

Fridays Argentine tango

“Dance of the heart”

pet

Resident Perspective

Jacqueline Lester (Jackie) first came to Tanbark as a short term rehab patient. She then transitioned over to being a Resident in a Personal Care apartment and has thoroughly enjoyed the 8 months she has been living at Tanbark.

This is a very busy time of the year for Santa, but he has set aside time to visit with good little boys and girls at Waveland. Santa will be ready to listen to holiday request and even have a special surprise for our little guests. This is a special photo opportunity with Santa in the Winter Wonderland Barn at Waveland! For details, visit parks.ky.gov/parks/historicsites/ waveland/.

events PAGE 12

Passionate and Romantic- Mindful and Meditative. A uniquely transformative social skill, art form and movement therapy. No partner or dance experience required. Every Friday 7:309:00 PM. You may drop-in to any class- this is not a series.

Nov 29 – Dec 31 Southern Lights Holiday Festival in Lexington

The 26th Annual Southern Lights holiday festival will return to the Kentucky Horse Park in Lexington, November 29-December 31. (NonDriving Holiday Festival activities closed Dec. 24-31) The Kentucky

Dec 7 – 21 Santa in Winter Wonderland Barn at Waveland

see our

Cost $10/person. Instructors: Dr. John Patterson and Nataliya Timoshevskaya. Mind Body Studio 517 Southland Drive, Lexington, KY 859-373-0033. Full details at http://www.mindbodystudio. org/?page_id=214.

Horse Park Foundation presents Southern Lights annually, a greatly anticipated holiday tradition for families all across Kentucky, in support of the programs, activities and facilities of the Kentucky Horse Park. See kyhorsepark.com for Southern Lights Festival ticket prices and directions.

December 14 Craft and Vendor Show

December 7 Craft and Vendor Show

Dec 14 – 15 Holiday Express

Enjoy work from local artisans, and shop local, at the Craft and Vendor Show. Free entry – open to the public. Hartland Hills, 1005 Tanbark, Lexington. 10am–3pm.

Enjoy work from local artisans, and shop local, at the Craft and Vendor Show. Free entry – open to the public. Rabbit Run Clubhouse, 1920 Fort Harrods Drive, Lexington. 10am–4pm.

Climb aboard the Bluegrass Scenic Railway's Santa Claus Special for a scenic holiday train excursion! www.bgrm.org or (859) 873-2476 for details and to purchase tickets.

A Lexington Tradition in Senior Living Since 1989 Call TODAY to learn about our Move-in Special!

Jackie worked as a judicial secretary for most of her career days and is glad to be settled down with new friends and fun activities. Jackie says she “adores the Aides and just loves all the staff”. Her favorite things to do at Tanbark are singing in the Glee Club, playing Bingo, having her hair done in the Beauty Shop, and hanging out with her friends over a nice glass of wine.

Activities

Personal care center with apartmentstyle living and a community feel.

• 62 Personal Care Apartments

Setting the standard in Staff-to-Client Ratios!

Visit our website or call today for a full list of services and amenities

• 34 Rehab Beds of which 26 are Private Rooms • Rehab & Nursing Services available

Signature HealthCARE at Tanbark Rehab & Wellness Center | (859) 273-7377 | 1121 Tanbark Road, Lexington, KY 40515 www.facebook/SHCatTanbark www.SHCatTanbark.com

December 2019

N AT U R E ' S

Dates

ANCIENT FOOD IS STILL A HEALTHY GO-TO SNACK By Tanya Tyler, Editor Health&Wellness

A staple of the Middle Eastern diet, dates were first cultivated around 4000 B.C.E. in ancient Mesopotamia. They are tasty additions to all kinds of dishes and are enjoyed as a stand-alone snack in many cultures. Dates grow in bunches on palm trees, which are cultivated in many tropical regions of the world. Harvested dates are transported to processing facilities where they are cooled and disinfected before packaging. There are many varieties of dates with different textures and tastes, from the sweet and firm Jumbo Medjool dates to the small Barhi dates that taste like caramel. Deglet Noor is another popular date variety. Dates range in color from bright red to bright yellow. The top produc-

EATING DATES MAY HELP IMPROVE BRAIN FUNCTION.

B E A U T Y

ers of dates these days are Egypt, Saudi Arabia and Iran. They are also cultivated in California, Arizona and Florida. Dates are extraordinarily healthy for you. They are low in fat and sugar, so they can be the perfect way to satisfy a sweet tooth. Dates are replete with dietary fiber as well as iron, magnesium, B-vitamins, calcium, thiamin, riboflavin, niacin, folate and vitamins A and K. You may want to trade dates for bananas as your natural source for potassium – they have three times as much potassium as bananas. Dates are a source of fructose, which is a natural type of sugar found in fruit. This means dates are a healthy substitute for white sugar in recipes. A rule of thumb is to replace sugar with date paste at a 1:1 ratio. Dates are also high in cancer-fighting antioxidants, such as flavonoids (they help reduce inflammation) and carotenoids (which have been proven to promote heart health). They are also high in various phytochemicals that may protect against heart disease. Eating dates may help improve brain function, according to Healthline.com. Laboratory studies found dates help lower inflammatory markers in the brain, some of which are associated with a higher risk of neurodegenerative diseases such as Alzheimer’s disease. Animal studies have shown dates aid in reducing the activity of amyloid beta

proteins, which can form plaques in the brain, which can ultimately lead to brain cell death and Alzheimer’s disease. Dates have the potential to help with blood sugar control and diabetes management due to their low glycemic index. Some research seems to indicate eating dates can promote eye health. Mothers-to-be may be interested to know dates have been studied for their ability to promote and ease late-term labor. Healthline.com says eating dates during the last few weeks of pregnancy may promote cervical dilation, lower the need for induced labor and even reduce the length of labor. Dates also contain tannins, compounds that have been shown to facilitate contractions. What can you do with dates? You can chop them up and mix them into breads, muffins and cookies. You can stuff them with nuts or cheese or wrap them in bacon to create an elegant appetizer. Make a date to ensure your health and wellness goals for 2020 include adding nutritious, delicious dates to your diet. Sources:

• www.Healthline.com • www.Nuts.com • www.Organicfacts.net

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | December 2019

By Angela S. Hoover, Staff Writer

Beware of Non-Edible Decorative Food Glitters

Common Food Additive Linked to Insulin Resistance

The U.S. Food and Drug Administration (FDA) warns consumers some decorative glitters and dusts promoted for use on food may actually contain ingredients that should not be eaten. Edible glitters and dust products are required by law to list their ingredients, which typically include sugar, gum arabic, maltodextrin, cornstarch and color additives specifically approved for food use. Don’t use or eat any product that does not include an ingredient list. Look specifically for the word edible, rather than non-toxic.

The food additive propionate prevents mold growth and is widely used as a preservative in cheeses, baked goods (including bread) and artificial flavorings. But it can also alter metabolism in ways that could increase the risk of diabetes, according to a preliminary study with humans and mice. In mice, consumption of propionate led to high blood sugar levels in the short term and weight gain and insulin resistance in the long term. The additive increased the levels of several hormones, including glucagon (which tells the liver to release sugar into the bloodstream), norepinephrine (which is involved with blood pressure regulation and also raises blood sugar) and fatty acidbinding protein 4, or FABP4, thought to be involved in fatty acid metabolism. This surge in hormones led to hyperglycemia, or high blood glucose levels. When the mice were given water with low doses of propionate similar to the concentrations found in preserved food for 20 weeks, they gained more weight and showed increased insulin resistance, compared to mice that didn’t consume propionate. In a small trial with humans, people who consumed propionate experienced temporary increases in insulin resistance over the space of a few hours, compared with those who didn’t consume the additive. The researchers also analyzed data from a previous weight-loss study involving 160 people, finding blood sugar levels of propionate were linked with insulin resistance. Although larger studies are needed, these preliminary findings are concerning, given how widely propionate is used. “Understanding how ingredients in food affect the body’s metabolism at the molecular and cellular level could help us develop simple but effective measures to tackle the dual epidemics of obesity and diabetes,” said study senior author Dr. Gökhan Hotamisligil, a professor of genetics and metabolism at the Harvard T.H. Chan School of public Health in a press release. Propionate is generally recognized as safe by the FDA; it doesn’t need FDA approval to be added to food.

Identical Foods Affect People’s Gut Bacteria Differently While it’s true the types of foods we eat do impact our gut microbiomes, the same food can have opposite effects in different individuals. This means the specifics of how diet influences any given person’s gut are still a mystery. “A lot of the response of the microbiome to foods is going to be personalized because each person has that unique mixture [of microbes] that’s special only to them,” said Dan Knights, a computational microbiologist at the University of Minnesota. The microbes in the intestinal tract have a major influence on human health. Researchers have found gut bacterial communities may be linked to the difficulty some people have losing weight and could also play a role in cardiovascular disease, as well as being intimately tied to the immune system. Researchers will need to identify specific compounds that gut microbes metabolize to understand the details of the gut ecosystem. One major question Knights and his colleagues hope to answer is how the American diet affects the microbiome. People living in developing nations or in more traditional cultures have different gut microbiome communities from those found in developed nations, Knights says. He and his colleagues are also interested in understanding how modern diets might be contributing to the loss of ancestral microbes. Their findings were reported in the June 12 issue of the journal Cell Host & Microbe.

The microbes in the intestinal tract have a major influence on human health.

December 2019 | Read this issue and more at www.healthandwellnessmagazine.net | ď&#x201A;&#x161; ď&#x201A;&#x2122; HandWmagazine

WINTER IS A PRIME TIME FOR

TUMMY TROUBLES By Jamie Lober, Staff Writer

The American Academy of Pediatrics says children can have recurrent abdominal pain just as adults. Causes can include overeating, gas, constipation, food intolerance, intestinal infections, food poisoning, urinary tract infections, TIP: Refrigerate leftovers at 40 degrees Fahrenheit or colder within two hours of preparation.

appendicitis and serious medical conditions.

Are you between the age of 45-75?

GOOD

COLON CANCER SCREENING SAVES LIVES

NEWS!

Is COST a keepin

for B U T O N L screened Y IF “Stomach issues can be anythingG fromO gastroenteritis O D to You may qualify formay a freequalifyYfor You O Ua something going on in the abdomen to something psychosocial happening in a child’s life,” said Dr. Kraig Humbaugh, commiscolonoscopy if you are: GET TE T E Dare: ! ifSyou sioner of health and pediatrician with the Lexington-Fayette

free colonoscopy G O O D

N E W S ! County Health Department. Winter can be a particularly tough time for tummy troubles. YOU MAY QUAL “No. 1 would be infectious diseases like viruses that cause vomIs COST a keeping you from being COLONOSCOP iting, diarrhea or upset stomach. They are common especially screened for colon cancer? at this time of year,” said Humbaugh. Stomach issues do not discriminate. “Viruses unfortunately Age 45-7 hit all of us,” said Humbaugh. The best prevention is to wash Uninsured or your hands well and thoroughly before preparing meals or after under 45 may Uninsured or undersinsured going to the bathroom or diapering a child. “Hand sanitizers Underinsured Age 45-75 can be helpful but they are not a substitute for good old-fashUninsured: No public/private insurance Uninsured: Y O U M A Y Q U A L I F Y F O R A F R E E ioned hand washing,” Humbaugh said. “Ifunder you 45 aremay outqualify in a field, Undersinsured: High deductible plan some Uninsure hand sanitizers can be an option but theyindo notcases always control No insurance. withpublic/private out-of-pocketCmaximums O L O N Ogreater S C Othan PY IF YOU ARE: all the bugs as well as washing your hands does, especially if 5% individual annual income Uninsured: N Underinsured: your hands are visibly dirty.” Underinsured High deductible plans Age 45-75 Always see your physician for an evaluation before making out-of-pocke under 45 may qualify in come cases a determination as to why your stomach hurts. The Centers individual inc for Disease Control and Prevention says food poisoning can cause an upset stomach, cramps, nausea, vomiting, diarrhea and fever. It can take hours or days to have symptoms after A Kentuc Uninsured or Underinsured consuming a contaminated food or drink.AIfKentucky you think you may This program is funded by the SCREENING SAVES LIVES includes legal Uninsured: No public/private health insurance have food poisoning, it is important to drink fluids to prevent Kentucky Underinsured: High deductible Colon plan withCancer green card ho but ONLY if you get tested! dehydration. To avoid food poisoning, doResident not wash raw poultry out-of-pocket maximums greater than 5% of work/student Screening Program or meat before thoroughly cooking it andIncludes use a thermometer Legal Immigrants: individual income refugees Call 859-309-1700 or 877-597to check the temperature. Refrigerate leftovers at card 40 degrees green holders A Kentucky Fahrenheit or colder within two hours of preparation. work/studentCook visa 4655 A Kentucky Resident Resident eggs until the yolks and whites are firm, andrefugee do not eat raw batto discuss eligibility! CREENING includes legal immigrants: ter or dough. Never eat raw or undercooked fish or shellfish. Includes S Legal green card holders Seafood should always be cooked to 145 degrees Fahrenheit Immigrants: BUT ONLY IF YO work/student visas and leftover seafood should be reheated to 165 degrees refugees • green holders Fahrenheit. C A L L card 859 .309.1700 Don’t let cost keep you from being Some stomach issues are more concerning than others. • work/student visa TO DISCUSS Funding provided by: “Known collectively as inflammatory bowel disease, Crohn’s screened for colon cancer. • refugees may qualify for Kentucky Colon Cancer You Screening Program SCREE N I NaG free SAVES LIVES disease and ulcerative colitis affects one in 100 Americans,” said Rebecca Kaplan, public affairsB andUsocial colonoscopy B U T O if N Lyou Y I Fare: YOU GET TE S Tgoing E D ! back for your fol T media O Nmanager LY IF Not for the Crohn’s and Colitis Foundation. “They are painful C A L L 8 5 9 . 3 0 9 . 1 7 0 0 O R 8 7 7 . 5 9 7 . 4 6 5your 5 deductible is T because diseases that attack the digestive system.” It isYimportant O U to be Age 45-75 CALL to see if yo in tune to your body and recognize any changes. “Symptoms O D I S C U S S E L I G I B I Linsurance? ITY BUTT ONLY IF YOU GET TESTED! may include abdominal pain, persistent G Ediarrhea, T T Erectal S TbleedED! FREE colonoscopy! Uninsured: No private/public health ing, fever and weight loss,” said Kaplan. “Many patients require Not going insurance or back for your follow-up colonoscopy numerous hospitalizations and surgery.” because your deductible is TOOplan HIGH or you LOST your Underinsured: high deductible The disease usually develops between ages 15 and 35 years CALLmaximums to see if you are eligible to receive a with insurance? out-of-pocket but it is rising in adults over age 65 years as well. “The two TO5%DISCUSS ELIGIBILITY FREE colonoscopy! main goals of treating inflammatory bowel disease are achievgreater than individual income ing remission or absence of symptoms and maintaining remission or preventing flare-ups,” said Kaplan. Treatment is indiA Kentucky Resident vidualized. “If you or a loved one are experiencing symptoms Includes Legal immigrants: THIS PROGRAM IS FUN that could be Crohn’s disease or ulcerative colitis, be sure to see green card holders a doctor as soon as possible,” said Kaplan. COLON CANCER SC

GOOD NEWS!

COLON CANCER SCREENING SAVES LIVES

SCREENING SAVES LIVES

CALL 859.309.1700

student/work visas THIS PROGRAM IS FUNDED BY THE refugees KENTUCKY COLON CANCER SCREENING PROGRAM

THIS PROGRAM IS FUNDED BY THE KENTUCKY COLON CANCER SCREENING PROGRAM

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