Living Better: Healthcare & Fitness Guide

Healthcare & Fitness Guide

2018

WOMEN’S

PELVIC HEALTH (Pg. 1)

LAUGH FOR THE HEALTH OF IT (Pg. 6)

NIA IS A JOYFUL,

HEALING AND EMPOWERING (Pg. 7)

HOW HOMEOPATHY

TACKLES STRESS

AND MORE INSIDE!

A SUPPLEMENT OF THE REPORTER PUBLICATIONS BELOW AND

BELLEVUE • BOTHELL • ISSAQUAH • KENMORE • KIRKLAND • MERCER ISLAND • REDMOND • SAMMAMISH • SNOQUALMIE VALLEY

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LIVING BETTER: Healthcare & Fitness 2018

Regional Publisher Eric LaFontaine

General Manager William Shaw

Coordinating Editor

SLOW DOWN AND LAUGH

Carrie Rodriguez

Ad Account Executives Laura Dill Cynthia Freese Jen Gralish Katie Morgan Brad Murray Rhonda Staton

By Carrie Rodriguez crodriguez@soundpublishing.com

The Eastside is bustling.

When we are immersed in such a fast-paced world, sometimes we need a reminder to slow down.

Our annual Living Better Healthcare & Fitness Guide was designed with that in mind, and offers readers ways to tackle stress, such as make-ahead recipes and kitchen hacks that can save you time and energy in the kitchen.

This guide features nutrition and exercise programs that will leave you feeling more grounded, relaxed and energized.

Tips for eating healthy and nurturing your body. We offer readers a unique way to unwind by listening to sounds.

And ultimately, this guide will offer you a reminder to channel your inner child and laugh more so you can slow down, stress less and live more.

Lead Designer & Layout Diana Nelson

Production Designers Wendy Fried Melanie Morgan 425.453.4270 425.483.3732 425.391.0363 425.822.9166 206.232.1215 425.867.0353 425.391.0363 425.654.1820

Bellevue Reporter Bothell-Kenmore Reporter Issaquah Reporter Kirkland Reporter Mercer Island Reporter Redmond Reporter Sammamish Reporter Snoqualmie Valley Record

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HOW HOMEOPATHY

TACKLES STRESS

By Dr. Debbie Swanson

Maybe it’s a long commute or finances or a demanding job or family responsibilities—or all of the above. Most of us experience stress on a regular basis and for some it can feel unrelenting. Chronic stress can increase risk for diseases such as high blood pressure and heart disease, can reduce your ability to fight infections, and is often a trigger for autoimmune diseases. Naturopathic physicians (NDs) can help.

A patient’s current level of stress and how they are coping with it are important to NDs. NDs work with patients to identify, reduce, and better handle the stressors in their lives.

As an ND, I ensure a solid foundation of sleep, hydration, diet, and exercise while assessing for and correcting any deficiencies, imbalances, or other problems that might be impairing a patient’s ability to handle stress. These can include adrenal, thyroid, or other hormone imbalances or vitamin or mineral deficiencies. I might suggest breathing exercises, meditation, yoga, or other stress-relieving techniques.

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Depending on the needs of the patient, I might also prescribe vitamins, minerals, herbs, or other therapies.

NDs have a multitude of tools for stress relief but my personal favorite is homeopathy. Homeopathy works to increase a person’s vitality so that they can handle stress better. Not all NDs use homeopathy, but I specialize in constitutional homeopathy. This means I learn as much as I can about a person including physical, mental, and emotional symptoms so that I can choose the best homeopathic remedy for the

patient that matches their unique constitution.

The remedy (often a highly diluted plant or mineral substance) provides a stimulus for the body to heal and rebalance. Homeopathy is gentle, effective, and will not interact with other therapies.

One simple tip for reducing stress is breathing in for 5 seconds and then out for 5 seconds for a few minutes while focusing on feelings of gratitude. To find an ND to help you manage stress better, visit www.naturopathic.org.

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LIVING BETTER: Healthcare & Fitness 2018

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LET’S TALK ABOUT

WOMEN’S PELVIC HEALTH Submitted by Overlake Hospital

It’s not something we discuss in mixed company, but it’s an issue many women deal with, especially after childbirth: trouble with their pelvic floor. These difficulties can discourage an active woman from doing what she has always loved, whether it is running, bootcamp or jumping on a trampoline with the kids.

Stress incontinence, defined by an involuntary loss of urine, is caused by a weakness of the support tissues to the urethra (in women, the tube that carries urine from the bladder).

“Women are finally starting to talk about this,” says Julie LaCombe, MD, a urogynocologist at Overlake’s Pelvic Health Clinic. “Childbirth is a risk factor and so is menopause, but I tell my patients that it is not a normal part of aging.”

So what can be done?

Pelvic floor physical therapy is one proven nonsurgical solution. There are patient-managed devices

JULIE LACOMBE MD, FACOG, FPMRs

UROGYNECOLOGY

OVERLAKE MEDICAL CLINICS PELVIC HEALTH TH 1135 116 AVE NE, STE 510 BELLEVUE, WA 98004 425.635.3450

Medical School University of South Florida Tampa, Florida Residency Stamford Hospital - Columbia University Dr. LaCombe says it takes the average patient to Stamford, support the uterus, vagina, bladder, or rectum, Connecticut that can be used as needed. Injectable materials work well for some patients in supporting either side of the Fellowship urethra.

A final option may be a permanent surgical treatment.

Female Pelvic Medicine

about six years to seek treatment, but stress incontinence is nearly always curable; after all, “No one complains about not having to wear a panty liner,” she says.

and Reconstructive Surgery Albert Einstein College of Medicine New York, New York

JULIE LACOMBE

Board Certification Female Pelvic Medicine and Reconstructive Surgery (FPMRS)

MD, FACOG, FPMRS UROGYNECOLOGY (continued on back)

Fellow of American Board of Obstetricians and Gynecologists (FACOG)

JULIE LACOMBE Overlake Medical Clinics Pelvic Health Clinic offersFPMRs innovative MD, FACOG, female pelvic medicine and reconstructive surgery, urology, UROGYNECOLOGY and physical therapy services for women of all ages.

OVERLAKE MEDICAL CLINICS PELVIC HEALTH TH TH 510 1135 116 AVE AVE NE, NE, STE STE 420 BELLEVUE, WA 98004 425.635.3450 overlakehospital.org /clinics

overlakehospital.org Medical School/clinics

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LIVING BETTER: Healthcare & Fitness 2018

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LAUGH FOR THE HEALTH OF IT

By Carrie Rodriguez | crodriguez@soundpublishing.com

What is black, white and has polka dots all over?

It doesn’t matter.

Punch lines aside — this is about discovering your playful inner child.

“Go back!” urges Tita Begashaw, a laughter yoga instructor at Harborview Medical Center, where the adage “laughter is the best medicine” is amplified at the weekly Laughter Club. In a video, she continues: “Act like a child!

Bring your inner child to feel good and to enjoy life.”

Begashaw calls this laughter therapy.

“We don’t use jokes,” she said, noting her group of staff, patients and visitors she guides does breathing and other exercises to excite that rhythmical contraction of the diaphragm. “Laughter is contagious. … Laughter has a lot of benefits, emotional benefits, spiritual benefits. When you laugh you don’t get depressed. It always makes you feel good. When you become an adult, we forget to laugh.

They say adults laugh 30 times a day; children 300 times.”

Begashaw has faced unthinkable tragedy. Her cousin murdered her younger brother years ago and she was devastated.

But she didn’t let that yank her hope.

Instead, the Ethiopia native coped with her depression by volunteering at Harborview to help immigrants navigate the health care system, according to a UW Medicine story. She eventually learned about the medical center’s laughter club and she became a certified laughter yoga instructor in 2002.

Her class consists of waddling around like a penguin while chuckling, shaking hands with a partner while

snickering and standing in a circle, bursting out: “Ho ho ho ho! Ha ha ha ha! He he he he!”

With laughter yoga, anyone can laugh for no reason, without relying on jokes or comedy. The unique concept incites laughter as a body exercise done in a group setting, with childlike playfulness, according to Laughter Yoga University. The combination of intentional laughter and yogic breathing soon turns into contagious laughter.

Laughter yoga is considered a well-being workout and it is sweeping the world across at least 100 countries, according to Laugher Yoga University.

On the Eastside, over 600 “laughers” have joined the Eastside Laughter Club, where members laugh “for the health of it,” according to the group’s Meetup page.

Participants experience joy through laughter, play, music and dance at 11 a.m. on the first and third Sundays of the month at LaVida Dance and Yoga Studio in Bellevue.

Groups such as the Eastside Laughter Club claim laughing lowers anxiety, depression, blood pressure and contributes to overall health.

Dr. Susan E. Collins, a clinical psychologist at Harborview Medical Center, said from a scientific perspective, it’s challenging to disentangle what parts of laughter are actually the mechanisms of action. “… Is it the humor? Is it the laughter itself?” Collins said in a UW Medicine video. “Is it building community because you’re communicating with someone in a really positive way? There’s some methodological problems about disentangling all that.”

But there is a lot of research, for example, “especially with kids going into stressful situations like surgeries or medical procedures that if they are entertained by a clown beforehand, that their anxiety and stress level goes down appreciably,” Collins noted. “And that’s been shown to be the case across many different studies.”

So while laughter may not be the best evidence-based medicine, Collins said laughter can’t hurt and it might help.

“And it does have certain physiological releases and emotional releases that seem to be really important for people, especially when we’re navigating a challenging world.”

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LIVING BETTER: Healthcare & Fitness 2018

SoundPublishing.com

LAUGH FOR THE HEALTH OF IT

By Carrie Rodriguez | crodriguez@soundpublishing.com

What is black, white and has polka dots all over?

It doesn’t matter.

Punch lines aside — this is about discovering your playful inner child.

“Go back!” urges Tita Begashaw, a laughter yoga instructor at Harborview Medical Center, where the adage “laughter is the best medicine” is amplified at the weekly Laughter Club. In a video, she continues: “Act like a child!

Bring your inner child to feel good and to enjoy life.”

Begashaw calls this laughter therapy.

“We don’t use jokes,” she said, noting her group of staff, patients and visitors she guides does breathing and other exercises to excite that rhythmical contraction of the diaphragm. “Laughter is contagious. … Laughter has a lot of benefits, emotional benefits, spiritual benefits. When you laugh you don’t get depressed. It always makes you feel good. When you become an adult, we forget to laugh.

They say adults laugh 30 times a day; children 300 times.”

Begashaw has faced unthinkable tragedy. Her cousin murdered her younger brother years ago and she was devastated.

But she didn’t let that yank her hope.

Instead, the Ethiopia native coped with her depression by volunteering at Harborview to help immigrants navigate the health care system, according to a UW Medicine story. She eventually learned about the medical center’s laughter club and she became a certified laughter yoga instructor in 2002.

Her class consists of waddling around like a penguin while chuckling, shaking hands with a partner while

snickering and standing in a circle, bursting out: “Ho ho ho ho! Ha ha ha ha! He he he he!”

With laughter yoga, anyone can laugh for no reason, without relying on jokes or comedy. The unique concept incites laughter as a body exercise done in a group setting, with childlike playfulness, according to Laughter Yoga University. The combination of intentional laughter and yogic breathing soon turns into contagious laughter.

Laughter yoga is considered a well-being workout and it is sweeping the world across at least 100 countries, according to Laugher Yoga University.

On the Eastside, over 600 “laughers” have joined the Eastside Laughter Club, where members laugh “for the health of it,” according to the group’s Meetup page.

Participants experience joy through laughter, play, music and dance at 11 a.m. on the first and third Sundays of the month at LaVida Dance and Yoga Studio in Bellevue.

Groups such as the Eastside Laughter Club claim laughing lowers anxiety, depression, blood pressure and contributes to overall health.

Dr. Susan E. Collins, a clinical psychologist at Harborview Medical Center, said from a scientific perspective, it’s challenging to disentangle what parts of laughter are actually the mechanisms of action. “… Is it the humor? Is it the laughter itself?” Collins said in a UW Medicine video. “Is it building community because you’re communicating with someone in a really positive way? There’s some methodological problems about disentangling all that.”

But there is a lot of research, for example, “especially with kids going into stressful situations like surgeries or medical procedures that if they are entertained by a clown beforehand, that their anxiety and stress level goes down appreciably,” Collins noted. “And that’s been shown to be the case across many different studies.”

So while laughter may not be the best evidence-based medicine, Collins said laughter can’t hurt and it might help.

“And it does have certain physiological releases and emotional releases that seem to be really important for people, especially when we’re navigating a challenging world.”

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LIVING BETTER: Healthcare & Fitness 2018

NIA IS A JOYFUL, HEALING AND EMPOWERING MOVEMENT PROGRAM FOR ALL AGES

By Pauline Osborne and Debbie Scally

Why choose Nia? I was recently asked a great question by a health professional. She often refers clients to yoga and meditation, and she wanted to know when and why to refer a client to Nia. This is a great question! It made me pause, and really think about why Nia is an excellent tool for people who are looking for ways to support their own well-being.

What is Nia?

Nia is a joyful, healing and empowering barefoot movement program designed for any age or fitness level that will leave you feeling more grounded, relaxed and energized. Nia is movement meditation. What does this mean? It means that we dance, with our feet bare on the floor, to a wide range of music. Sometimes we sing along, sometimes we yell,

sometimes we move fast, sometimes we move slow, sometimes we are completely still. It means that we arrive at class in a wide variety of states of well-being from old, young, sick, well, tired and energized. And the wonder of Nia is that every last one of us leaves feeling better, stronger and happier.

Who benefits from Nia?

Well, the short answer to this question is – Everyone! But today we are focusing on why we might refer a client, specifically one who is seeking help for a health issue, to Nia class.

When people are in a state of stress, depression, anxiety or overwhelmed, we, as their health professionals, are looking for ways to help achieve calm. So we prescribe calming activity. But asking a person to walk into a class, and go quietly into a state of reflection, as in meditation or yoga, poses a unique challenge for someone who is dealing with a lot of mental chatter. It can be very difficult to find a place of quiet and peace, and thus it can be very challenging to enjoy restorative time, with all that noise going on inside of our own head.

What I love about Nia is that we have the ability to use music and movement, and even the sound of our own voices, to help get us moving out of the mental noise that is so overwhelming and exhausting. Nia gives us the opportunity to shake up the nervous system so that that the body can release stress, tension and anxiety. This means that a person can get out of their head, and down into their body, and from there they can make real progress with calming their nervous system.

What happens in a Nia class?

Within a Nia class, we first use movement to really engage the body in activity, to focus the body on moving with music. When our mind is focused on moving our body, we can let go of some of the mental baggage that is weighing us down. Then we can start

to use the music and movement to calm the nervous system down so that we can enjoy something more like yoga and meditation, later in the Nia class.

Sometimes we call Nia “movement meditation” because it’s about connecting with the body, refocusing the mind. Often, people think that they can’t meditate, because they are not the sort of person who can imagine sitting down and being quiet for 15 to 30 minutes. That is not the only way that we can achieve a meditative state – we can be moving and focusing on being inside of our body. This focus allows us to start clearing the mind.

Another thing to think about is that when people are in a depressed state they need to be moving, they need to be expressing their feelings, they need to be releasing their stress and anxiety. Staying in a still, calm state, like we do with yoga and meditation, doesn’t always help. Don’t get me wrong, these things can still be very beneficial to depression, but it is important to realize that there may actually be more benefit from moving the body. Getting the heart rate up, using sound to express emotions, waking up the nervous system, releasing endorphins, can all help a person to feel more alive and more vibrant.

What do our students say about Nia?

“I started taking Nia classes 5 years ago, a busy mother of two teens. My marriage was failing, and I was miserable. I was visiting the gym twice a week, and hating the drudgery of it, so I was looking for a ‘fun’ way to stay fit. I had no idea, when I walked in to Pauline’s class for the first time that Nia would make me laugh and cry, exercise and rest, strengthen and heal. I had no idea that it would give me courage, that it would grow my self-confidence, that it would help me to find ME. I have watched students travel through sickness, grief, loss, anxiety, as well as joy and celebration, in this class, and it is incredibly joyful to be a part of this amazing community. There are days when other students lift me up, and days when they allow me to lift them – both are a gift. I love how Nia makes me feel.” – D

Pauline Osborne, MN, RN, lives and works in Redmond. She is a certified integrative medicine health coach and certified black belt Nia teacher at Moving To Heal, LLC. For more information, visit www. movingtoheal.net or contact Osborne at pauline@movingtoheal.net.

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5 ASMR VIDEOS TO

TRIGGER TINGLES, RELAXATION

By Carrie Rodriguez | crodriguez@soundpublishing.com

It starts with a tingle in the back of your head.

Then the sounds send you into a deep relaxation.

This experience is known as Autonomous Sensory Meridian Response, or ASMR. “It’s a pleasant, tingling feeling that you experience when you hear unique, soft voices or hear certain soothing sounds, such as tapping,” said Maria, who operates YouTube channel Gentle Whispering ASMR, in a video explaining what ASMR is. As she hypnotizes viewers with her soft voice, she taps her long silver-manicured fingernails on the back of a wooden hairbrush.

Next, she holds up a make-up brush.

“I can use this brush to trace along your face,” she said, moving her hand across the soft bristles and then sliding the brush along the camera, giving the viewer the sense that she is brushing their cheek. “This tingling sensation is euphoric. It starts in the back of your head and travels down through your spine, into your limbs, relaxing you,

giving you a feeling of well-being.”

ASMR is described simply as a variety of soothing sensations, such as tingles, relaxation or sleepiness due to a variety of gentle stimuli (i.e. whispering, soft talking and methodical sounds), according to ASMR University.

“I believe that everyone has the ability to experience it,” said Maria, who has millions of subscribers. “It’s simply a matter of finding the trigger that speaks to you.”

HERE ARE FIVE ASMR VIDEOS THAT WILL HELP YOU RELAX — AND SEND TINGLES DOWN YOUR SPINE:

1 2 3

ASMR 10 triggers to help you sleep by ASMR Darling: www.youtube.com/watch?v=_ RjhsY06mOI Sleepy Time ASMR Soft Sounds by Gentle Whispering ASMR: www.youtube.com/ watch?v=s2c4L6ovffg&t=580s Finger Flutter & Tapping Compilation, by Gibi ASMR: www.youtube.com/watch?v=crfuRhVRuKc

4 ASMR Relaxing Hair Play, Brushing, and Scalp

Massage, by ASMR Darling: www.youtube.com/ watch?v=By3HgtiAUUw

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ASMR 10 hours of best tapping, crinkle & trigger sounds, by Massage ASMR: www.youtube.com/ watch?v=jbAy9MwBR-I

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LIVING BETTER: Healthcare & Fitness 2018

Overnight Chocolate Chia Seed Pudding Ingredients:

1 1/2 Cups unsweetened almond milk (or other milk alternative) 1/3 Cup chia seeds 1/4 Cup cacao powder or unsweetened cocoa powder 1/2 Teaspoon vanilla extract 1/2 Teaspoon ground cinnamon 1/4 Teaspoon sea salt 2-5 Tablespoons pure maple syrup

Directions:

Add all ingredients except maple syrup to a mixing bowl and whisk to combine. Add maple syrup slowly and taste (sweeten to your personal preference).

Cover and let rest in the fridge for at least 3-5 hours (or overnight) to thicken. You may also portion out in 4 mason jars to have prepared servings ready to go!

For toppings, try berries, paleo-friendly granola, or shelled hemp seed. Leftovers should keep 2-3 days in the fridge.

Note:

This recipe is dairy-free, gluten-free, nightshade-free, paleo-friendly and vegan.

Ingredients:

½ – ¾ Cups canned full-fat coconut milk depending on thickness desired 1 ½ Cups baby spinach leaves 1 Frozen Banana 1 Cup Frozen Pineapple 1 Kiwi 1 Mandarin 2 Tbls Coconut Oil 1 Scoop Of Your Favorite Protein Powder Handful of ice

Green Smoothie Bowl New Seasons Market is located at 2755 77th Ave. SE, Mercer Island. For more information, visit www.newseasonsmarket.com.

Toppings:

1 Tbls hemp hearts 2 Tbls granola or nuts 1 Tbls unsweetened flake coconut Sliced fruit or berries for garnish

Directions:

Blend all ingredients together until smooth. Serve in a bowl with your choice of toppings.

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#NewYearsGoals include: 1 Start your day with protein, like

a veggie omelet, unsweetened yogurt or cottage cheese, to avoid mid-morning slumps and decrease sugar cravings.

NUTRITIONIST SHARES

TIPS FOR EATING HEALTHY Mercer Island’s newest grocery store, New Seasons Market, offers a lot of resources for improving wellness, navigating specialized diets and eating healthfully, including a full-time, on-site nutritionist.

Nutritionist Tran Hoang teaches classes, provides “store picks” each quarter and hosts Talk N’ Taste events on Thursdays. Hoang is also available for free, individual one-hour appointments, called Talk ’n’ Shop, to provide custom advice and resources, including product recommendations, coupons and samples.

For 2018, Hoang shared ideas for being “healthy in a hurry” and is teaching a class called “New Year’s Goals.” The main goal is to focus less on dieting, and emphasize enjoying whole, nutritious foods.

“This is a seasonal class of ours that we repurpose and tweak every year,” she said. “It’s a great way for individuals to implement lifestyle changes rather than a major restrictive diet.”

According to New Seasons nutritionists, weight loss is the top New Year’s resolution among Americans, “but come June only about half of the population is still sticking to their plan.”

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Choose quality carbs, such as sweet potatoes, nuts, seeds, whole fresh fruits and other fiber-rich foods, to maintain healthy blood sugar levels.

Embrace healthy fats, like cold water fish, avocados and coconut oil, to get long-lasting fuel, support hormone balance and absorb Vitamins A, D and E. Eat your veggies, by trying cauliflower rice or using spaghetti squash instead of pasta, for benefits like lower cholesterol, blood pressure and cancer risk.

Make your plate an antioxidantrich rainbow.

Add fermented foods, including kombucha, miso soup and hot sauce, to boost beneficial bacteria for better digestion.

The keys to eating healthy in a hurry are to make a meal plan (and have a backup plan), stock up for success and get creative with leftovers.

Read more about nutrition trends in 2018 by checking out the newsletter at www.newseasonsmarket.com/nutrition.

Questions? Email askthenutritionist@ newseasonsmarket.com.

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Northeast King County Skill Center

Open House

February 7, 2018 • 6:00 - 8:00pm

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Other 2018-19 Academic year Career and Technical programs (.5 - 2 HS credits):

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wanic@lwsd.org

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Northeast King County Skill Center serving high school students from these districts:

The Lake Washington School District does not discriminate on the basis of race, color, national origin, sex, disability, age, gender, marital status, creed, religion, honorably discharged veteran, military status, sexual orientation including gender expression or identity, the presence of any sensory, mental or physical disability, or the use of a trained guide dog or service animal by a person with a disability, in its programs and activities and provides equal access to the Boy Scouts and other designated youth groups. The following person has been designated to handle inquiries regarding the nondiscrimination policies: Director of Human Resources, 16250 NE 74th Street, Redmond Washington, 98052, (425) 936-1266.

OverlakeOBGyn_FullPgReporter_Print.pdf

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Personalized

Healthcare

M

Y

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Y

Overlake OB/GYN delivers a personalized aproach to care by offering a variety of provider options designed to fit your life.

We constantly strive to provide healthcare that truly meets your needs.

1231 116th Ave NE, Suite 950, Bellevue WA 425-454-3366 | overlakeobgyn.com

Call to schedule your visit today. Â

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