Family Health & Wellness Magazine - July/August 2012 by Style Media Group

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health & wellness JULY/AUGUST 2012

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Your Baby’s Cord Blood

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CONTENTS

amily

health & wellness JULY/AUGUST 2012

FAMILYHW.COM

IN THIS ISSUE...

MORE...

6 8 14

Your Child’s Health

Chasing a Cure by Lynn Machon

Fitness

Mixed Martial Arts: Mix Up Your Routine by Desiree Patterson

Nutrition

Five Foods to Start Eating...NOW! by Jacqueline Renfrow

9 Companies With Purpose

Doing Their Part to Help Mother Earth by Kristen Castillo

Conscious Cuisine

8 Local and Healthy Eats by Danielle Enns

Ready or Not

Prepare Before Disaster Strikes by Margaret Snider 4

Family Health & Wellness

July/August 2012 – familyhw.com

34 48 50

Editor’s Note Health Happenings SWAG: Products for Your Health & Wellness Your Child’s Health: Banking Your Baby’s Cord Blood Your Health: Shingles Nutrition: My Plate Dish: Recipes for Healthy Living Your Pet’s Health: It’s Buggy Out There Ask the Experts: Our Advisory Board Answers Your Questions

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P.S. If you like what you see here in print, you should check out our Blog. We update it regularly with interesting and helpful health and wellness tips, activities and events. Visit us at familyhw.com. And, be sure to follow us on Facebook: facebook.com/familyhealthwellness.

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WENDY SIPPLE Editor/Publisher MEGAN WISKUS Managing Editor MORGAN CÁSAREZ, DANIELLE ENNS, JAMILA B. KHAN, PARIS RYAN Editorial Interns DANTE FONTANA Staff Photographer CONTRIBUTING WRITERS Abigail Blank, Kristen Castillo, LeeAnn Dickson, Danielle Enns, Jamila B. Kahn, Lynn Machon, Desiree Patterson, Corrie Pelc, Jacqueline Renfrow, Janet Scherr, Margaret Snider GEORGE KENTON Art Director George Kenton Design | 760.342.3611 | gkenton@verizon.net GARY ZSIGO Associate Art Director KALE MENDONCA, AARON ROSELI Graphic Designers DEBRA LINN Advertising Director 916-988-9888 x114 ADVERTISING SALES REPRESENTATIVES TAMI BROWN 916-988-9888 x117 RHONDA LOU HAYDEN 916-988-9888 x118 REG HOLLIDAY 916-988-9888 x121 JOANNE KILMARTIN 916-607-9360 DEBBIE NEWELL/NEWELL & ASSOCIATES 916-983-9359 LISA WARNER/WARNER ENTERPRISES 530-306-2011 TERENCE P. CARROLL CEO/Publisher, Style Media Group DESIREE PATTERSON Editor, Style Group DARREN ELMS Editorial Director, Luxury Group AIMEE CARROLL Social Media Maven KATHY HURT Accounting Manager CATHY CARMICHAEL, BRENNA MCGOWAN Office Assistants JARROD CARROLL Customer Service Associate

ADVISORY BOARD MEMBERS CAN BE FOUND ON PAGE 50

Family Health & Wellness is printed on recycled paper. Please recycle this magazine.

P.O. Box 925 • Folsom, CA 95763 Tel 916-988-9888 • Fax 916-596-2100 stylemg.com | familyhw.com © 2012 by Style Media Group. Family Health & Wellness is a quarterly publication of Style Media Group. All rights reserved. Material in this magazine may not be reproduced in any form without written consent from the publishers. Any and all submissions to Family Health & Wellness become the property of Style Media Group and may be used in any media. We reserve the right to edit. Subscriptions to Family Health & Wellness are available. Contact info@stylemg.com for more information.

Photos by The Memory Journalists, memoryjournalists.com.

t’s a staggering statistic: of the 13,500 children diagnosed with cancer each year, one in five of those children will lose their battle against the disease. It’s a statistic that caught my attention seven years ago when I received a press release from Robyn Raphael with the Keaton Raphael Memorial about that year’s St. Baldrick’s event—an annual event where people receive pledges in return for shaving their heads. The money raised from these events goes directly to children’s cancer research. In the back of my mind I thought, “Hmm...wonder if I could do that.” I was concerned that my husband wouldn’t be too fond of the idea of me shaving my head, but no quicker than the words came out of my mouth that it was something I’d like to do was he saying, “Oh, you totally have to do it! You’re going to look AWESOME bald!” And then he was racing around the Internet finding pictures of other bald women, saying things like, “You’re going to look even better than this,” (showing me a picture of Demi Moore when she shaved her head for a movie). I signed up and never looked back. I’ve now shaved my head twice for St. Baldrick’s—the first time in 2005 and again in 2010 (pictured here)—and it is one of the most amazing things I’ve done in my life, and I’m looking forward to shaving my head again in 2015! For us St. Baldrick’s shavees, it’s simply a hair cut. For the kids who lose their hair because of their battle with cancer, it’s a constant reminder that they’re fighting for their lives. To learn more about children’s cancer, research deficiencies and initiatives, and what you can do to help, check out Lynn Machon’s article, “Chasing A Cure,” starting on page 18. We’ve also packed this issue with plenty of health and wellness tips and information such as Margaret Snider’s feature on disaster planning; Abigail Blank’s story on banking your baby’s cord blood; Desiree Patterson’s experience trying out mixed martial arts studios; Jacqueline Renfrow’s piece on “Five Foods to Start Eating...NOW,” Danielle Enns’ adventure discovering “8 Local and Healthy Eats” (yeah, it’s a tough job, but someone’s got to do it!); and so much more. As always, after you read through this issue, we hope that you will not only have found some good information, but also that you’ve enjoyed spending time with it. We love to hear from our readers—tell us what you like and what you want more of...we want to serve it up for you! Feel free to email me directly at wendy@stylemg.com. Here’s to your health and wellness!

JULY/AUGUST 2012 ISSUE

Insurance Funding for Autism Services Capitol Autism Services is currently partnering with private insurance companies as funding sources for our in-home Applied Behavior Analysis (ABA) programs. If your child has a medical diagnosis of Pervasive Developmental Disorder or Autism Spectrum Disorder, they may be eligible for ABA programs funded through private insurance. For more information about our wide range of in-home ABA programs and utilizing private insurance coverage contact us at 916.923.1789 and visit our website.

www.capitolautismservices.com

health happenings

bY jANET SChERR

PICNIC POINTERS It’s fun to eat outside in the summertime, but it’s also very important to understand food safety and storage. The warm weather is perfect for making bacteria grow faster if food is not properly handled. Most food-borne bacteria grow the fastest at temperatures of 90 to 110 degrees Fahrenheit. Bacteria also need moisture to flourish, so be extra careful when it’s hot and humid. Here are several ways to prevent your family fun from turning into a medical emergency. • Observe the “two-hour” rule. Do not leave food requiring refrigeration out for more than two hours. If the temperature is above 90 degrees Fahrenheit, food needs to be refrigerated within one hour. • Separate beverages and perishable foods into two coolers. This will help keep your food colder, due to opening the beverage cooler more often. Remember to keep refilling ice in the cooler once you notice the previous ice melting. • Place the cooler in the shade or out of the sun whenever possible. • Store leftovers safely. When finished eating, seal containers and immediately put them back in the cooler. • Cross-contamination during preparation, grilling and serving food is a prime cause of food borne illness. When packing the cooler, wrap raw meats securely. Avoid raw meat juices from coming into contact with readyto-eat food. Wash plates, utensils and cutting boards that held the raw meat or poultry before using again for cooked food. • When to toss your leftovers? Follow the one-to-two day rule: cooked or uncooked fish, fresh sausage and uncooked ground meats should be tossed after one to two days. Or the three-to-five day rule: deli or homemade egg, chicken, tuna or pasta salad should be tossed after three to five days. If in doubt...throw it out! It is better to be safe than sorry.

Family Health & Wellness

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A new book by NBC’s The Biggest Loser trainer Bob Harper spills the beans on weight-loss strategy, nutrition and human nature. The Skinny Rules: The Simple, Nonnegotiable Principles for Getting to Thin (Ballantine Books) includes healthy recipes for every meal as well as snacks. Harper’s plan revolves around 20 simple and easy-to-follow principles such as: Rule #4: Eat protein at every meal, making some kind of fish your go-to protein as often as you can. Take your weight and divide it by two—that’s more or less how many grams of protein you should be eating every day. Rule #12: Make one day a week a meatless day. Learn to use a few simple plant foods well, and this rule will keep you from succumbing to that notorious dieter’s trap: monotony. Rule #18: Go to bed slightly hungry. Denied fuel for more than five hours, your body will start burning its own fat and sugar. Make a point not to eat after dinner and you’ll be burning fat while you’re sleeping. Rule #20: Enjoy a splurge meal once a week. Unlike episodic binging, splurge meals are an ingredient in your diet. When you plan something, you are in control.

HELP FOR EATING DISORDERS A new center for eating disorders treatment and prevention is now open in Roseville. Summit Eating Disorders and Outreach Program (SEDOP) provides medically supervised services to adolescents and adults suffering from anorexia, bulimia and binge eating disorder. The center’s Executive Director, Jennifer Lombardi, is an eating disorder survivor turned treatment specialist, so she can offer genuine expertise on this important illness. SEDOP’s professional staff is trained in many disciplines of the field. SEDOP is based in Sacramento, where levels of care include a seven day-per-week Partial Hospitalization program, an Intensive Outpatient program and flexible outpatient programming. The new Roseville center currently serves patients with an intensive outpatient program. Visit sedop.org for more information.

Picnic photo © nebari/fotolia.com, Scale photo © Delphimages/fotolia.com. The Skinny Rules photo courtesy of Ballantine Books.

EAT WhAT ThE EXPERT IS EATING

YOUR HEALTH

Take Charge of

Be physically active, nutritionally smart and proactive about your health. By staying current with preventive screenings, you can avoid illness and improve your health. Make an appointment with a local Marshall Medical Center physician and do something good for yourself.

Marshall Family Medicine El Dorado Hills 916-933-8010 Marshall Family and Internal Medicine Cameron Park 530-672-7000 Marshall OB/GYN, Cameron Park 530-672-7060 Marshall Family and Internal Medicine Placerville 530-626-2920 Marshall Sierra Primary Medicine Placerville 530-621-3600 Marshall OB/GYN, Placerville 530-344-5470

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health happenings

by janet scherr

BAGS OF LIFE

Bariatrics is the branch of medicine that deals with the causes, prevention and treatment of obesity. Bariatric surgery is weight-loss surgery (gastric bypass, gastric banding and other procedures) that is performed on individuals who are struggling with obesity. Obese persons are more prone to cardiac and respiratory diseases, diabetes, skin conditions, osteoarthritis, depression and certain types of cancers. What’s more, if a patient has been obese for a significant period of time, his or her life span may be reduced by as much as 10 to 15 years compared to the non-bariatric population. Here in this area, Sacramento Bariatric Medical Associates offers a comprehensive program for weight-loss surgery and the follow-up care that is vital for a successful outcome. The first step is to determine if you are a candidate for weightloss surgery. Visit Sacramento Bariatric’s Web site, sacbariatric. com, and find your Body Mass Index (BMI) with their easy-touse calculator.

Family Health & Wellness

10 YEARS AND STILL COOKING

COCONUT WATER: A SPORTS DRINK? Yes, coconut water may be the ideal sports drink. A new study in the Journal of the International Society of Sports Nutrition found that coconut water was equally as effective as a commercial sports drink in hydrating participants after an intense workout. So why choose coconut water over a sports drink? For one, coconut water is a natural source of electrolytes. Second, coconut water is low on the glycemic index, so it won’t dramatically affect your blood sugar, while fluid-replacement beverages like Powerade are sweetened with high-fructose corn syrup, a high-glycemic index sweetener that can spike blood sugar levels and promote body-fat storage. When opting for the coconut water, be sure to choose a brand that is 100-percent pure, such as Vita Coco or ZICO.

July/August 2012 – familyhw.com

A wholehearted hit when it was first published in 2002, The Whole Foods Market Cookbook can still be found (open-faced) on kitchen counters everywhere. Now with three Whole Foods Markets in the greater Sacramento area, it’s even more applicable for those who want winning recipes (350 of them) and healthful cooking advice for natural and organic foods. There is something for everyone—vegans, vegetarians and omnivores alike. Choose a recipe such as Kung Pao Tofu or Hazelnut Crusted Pork Loin, and then head to Whole Foods Market for your ingredients. You’ll be cruising the aisles with a purpose! Pick up a copy of the cookbook while you’re there or look for it online at amazon.com.

Bariatric surgery photo © CLIPAREA.com/fotolia.com. All other photos courtesy of their respective organizations.

BARIATRIC SURGERY: WHAT, WHY and WHEN?

A Roseville Rotarian is taking on hunger and obesity—two issues that are extreme opposites but are linked by food. Gopal Kapur founded Family Green Survival, a non-profit organization, to create awareness and offer solutions for a common dilemma: not only do countless families face hunger, but most of the food provided to people in need is highly processed and not nourishing. This promotes obesity, type 2 diabetes, high blood pressure and heart disease. Kapur’s Bag of Life program helps families on a budget or food stamps eat healthy. The program, developed under the nutrition guidance of Sutter Health in Roseville, provides four nutritious and tasty meals including cereal, soup and vegetarian entrées. Each bag of food contains four meals and costs about $6; bags are distributed free of charge to low-income families. The dishes provide highquality protein, complex carbohydrates and fiber, and can be prepared by simply adding water and cooking. The success of Kapur’s programs has been noted in many local publications, as well as globally in Rotarian Magazine last year. Visit familygreensurvival.com for more information.

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DONATING BLOOD IS EASY AND IT SAVES LIVES The need for blood donation continues to increase. According to BloodSource— one of the world’s premier blood centers based right here in the Sacramento area —more than one in seven people entering a hospital for care will need blood. Just a few examples include: • Accident or burn patients • Premature infants • Heart surgery patients • Organ transplant recipients • Individuals fighting cancer, leukemia or blood disorders Donating blood is safe, easy and takes about an hour. Blood donors must weigh at least 110 pounds, be in good health and be at least 17 years old (those aged 16 can donate with a signed parental consent form). This summer, BloodSource is partnering with the Sacramento River Cats—donate blood and receive a free game ticket. For specific dates and locations, visit bloodsource.org.

SUMMER BERRY BOOST Now that we’re in the warmer, longer, lazier days of summer, there is one simple thing you can do to improve your diet. Have a cup of mixed fresh berries—blackberries, blueberries or strawberries—every day. They’ll help you load up on antioxidants, which may help prevent damage to tissues and reduce the risks of age-related illnesses. Blueberries and blackberries are especially antioxidant-rich. A big bonus is that berries are also high in fiber, which helps keep cholesterol low and may even help prevent some cancers. Berries are plentiful and plump right now; pick some up at your local farmers’ market or in the produce aisle of your neighborhood grocer.

by janet scherr

DO IT AT THE BEACH

What healthy habit is easy to do but is neglected by nearly 85 percent of us? If you guessed daily flossing, you are correct. When you floss your teeth, you’re doing a great service to your mouth. You can easily remove food that is stuck in between your teeth, not only saving you from potential embarrassment if people see it, but also to help prevent bacteria from collecting up against the gum line and causing gum problems. Flossing reduces oral bacteria, which improves overall body health. If oral bacteria is low, your body has more resources to fight bacteria elsewhere. Flossing may also help prevent bad breath. You can do it anytime and anywhere—while reading on the patio or when watching TV. You can even floss at the beach, but be sure to do it in a secluded spot and please don’t litter.

MORE ON THE DANGERS OF OBESITY Potential bariatric patients should be aware of a particular condition that is caused by obesity. According to new research, some diagnosed cases of leg lymphedema show a direct correlation to obesity. Leg lymphedema can result when there is blockage of the lymph nodes in the groin area; the additional weight puts too much pressure on the lymph nodes there, causing a fluid backup like a clogged drain. The condition manifests itself as swelling, pain, discomfort, tightness in the skin, decreased flexibility and difficulty walking. Skin can thicken, harden and become red, dry and warm to touch. The research found that the average Body Mass Index (BMI) of the patients with leg lymphedema was 70; BMI of 30 or greater is considered obese. Although there is no cure for the condition, relief from the pain and swelling can be found with compression bandaging, exercises and significant weight loss. Medical treatment can include manual lymphatic drainage, which helps direct lymph flow out of the congested areas. Lymphedema can also occur in the arms, but it is traditionally associated with breast cancer surgery that involves removal of, or damage to, the lymph nodes.

FOR MORE health happenings, VISIT FAMILY HEALTH & WELLNESS MAGAZINE’S WEB SITE FAMILYHW.COM.

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Measuring tape photo © Mary Hommel/fotolia.com, Flossing photo © nobeastsofierce/fotolia.com. Floss photo © ramvseb/fotolia.com. Blood donation photo © mangostock/fotolia.com.

health happenings

swag

Peace, Love, Cure T-Shirt, $20 (proceeds from each purchase will go to Cancer Well-fit program) at Roseville Health and Wellness Center, 1650 Lead Hill Boulevard, Roseville. 916-677-1200, rosevillehwc.com.

PB2 Powdered Peanut Butter (6.5 oz.), $5.49 at Elliott’s Natural Foods, 6671 Blue Oaks Boulevard, Rocklin, 916-772-1898; 641 East Bidwell Street, Folsom, 916-983-9225, elliottsnaturalfoods.com.

Frankie & Daisy Dot Matrix Tidal Swirl Dot Swimsuit By Corky and Company, $49.95 at Starlight Starbright, 2780 East Bidwell Street, Suite 300, Folsom. 916-983-9977, shopstarlightstarbright.com.

products for your health & wellness

The Whole Life Nutrition Cookbook by Alissa Segersten and Tom Malterre, M.S., C.N., $22.95 at Revolutions Natural Medical Solutions, 189 Blue Ravine Road, Suite 110, Folsom. 916-351-9355, revolutionsdocs.com.

KT Pro Tape, $19.99 at Big 5 Sporting Goods, 7833 Greenback Lane, Citrus Heights. 916-726-5566, big5sportinggoods.com.

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Lifefactory Classic Cap Bottle (22 oz.), $21.99 at California Family Fitness, 1975 Zinfandel Drive, Rancho Cordova. 916-631-8800, californiafamilyfitness.com.

Snook’s Sweet Potato Dog Chips Chews (medium), $14.99, and sBarkles Holistic Joint Support Soft Chews (for large/giant dogs), $19.99, at sBarkles, 850 East Bidwell Street, Suite 150, Folsom. 916-984-0102, sbarkles.com.

FOR MORE swag products, VISIT FAMILY HEALTH & WELLNESS MAGAZINE’S WEB SITE FAMILYHW.COM.

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July/August 2012 – familyhw.com

Wes and Willy Camo Peace Boys Swim Trunks, $39.95 at Starlight Starbright, 2780 East Bidwell Street, Suite 300, Folsom. 916-983-9977, shopstarlightstarbright.com.

Photos of products from Roseville Health & Wellness, Revolutions Medical Solutions, sBarkles and Starlight Starbright by Aaron Roseli. All other photos courtesy of their respective organizations.

LifelineUSA Fitness Cables, $6.99-19.99, and LifelineUSA Triple Grip Handle, $10.99, at lifelineusa.com and Sports Authority, 2799 East Bidwell Street, Folsom. 916-983-5821, sportsauthority.com.

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your child’s health

YOUR BABY’S

CORD BLOOD Should You Bank On It? BY ABIGAIL BLANK

n the summer of 2006, after 21 days straight of triple-digit temperatures, I gave birth to my second child. At that time, we made the somewhat controversial decision to bank her cord blood. It remains locked away in a cryogenic state, waiting and ready in the, hopefully, remote chance that we need it. Very sci-fi, I know, but we’ll get more into that later. Cord blood banking remains low on the radar of the general public. Yet, for those navigating the dos and don’ts, rights and wrongs, and mainstream versus counterculture approaches to birthing and parenting, the decision to bank or not bank your newborn’s cord blood is wrought with complex scientific what-ifs and personal financial conundrums. As you weigh your options and consider the possibilities, it’s important to understand the scientific reasoning behind saving your child’s cord blood. Karen Taylor, M.D., board certified ob-gyn, a fellow of the American College of Obstetrics and Gynecology and medical director of collections and education with StemCyte, sums up the issue succinctly, “Cord blood is an invaluable source of stem cells. You can save someone’s life by giving something that would otherwise be medical waste.”

Family Health & Wellness

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your child’s health The blood that remains in the umbilical cord just after birth (public and private) bank, such as StemCyte (stemcyte.com) can contains stem cells. These cells are the basic building blocks of provide a wealth of information as well. blood, tissues and the immune system. Right now only five perDr. Taylor suggests that parents look at two important factors cent of parents are banking—either privately or publicly—this when choosing a private bank. First, search for a bank that has life-saving resource. That means that the remaining 95 percent done many transfers. This experience is key to finding a private simply goes into the biohazard bin. If you’re worried about the bank with a good, proven track record. Secondly, make sure they controversy surrounding stem cells and stem cell research, rest are well established and financially secure. It’s also a good idea assured. These are not embryonic stem cells; they come directly to check for credentials, mainly AABB (American Association from the remnants of blood that passes between mother and child of Blood Banks) and FACT (Foundation for the Accreditation of while in the womb, and is usually discarded after birth. Cellular Therapy) to ensure they’re in good standing. Amazing work has been done over the past 20 years in the If you find that private cord blood banking is out of your use of cord blood stem cells. They need not be your own cells or financial means, but want to make the benefits of cord blood availeven from a member of your family to provide lifesaving benefits. able to someone who might be in need of a match, the American Currently, there are 80 diseases known to be treatable with cord Academy of Pediatrics highly recommends the donation of your blood stem cells, most of which are diseases of the blood like child’s umbilical cord blood to a public bank. Of late, there has leukemia. Additionally, possible uses and applications of cord been a greater push to educate parents and make available the blood stem cells in regenerative medicine option of donating in more cities are currently being researched, including and hospitals. “The goal is to build YOU CAN SAVE its applications in the treatment of cerebral up the national registry to increase palsy and Parkinson’s disease. With proper the number of units and increase SOMEONE’S LIFE BY storage, these lifesaving possibilities are the ethnic diversity, so that every GIVING SOMETHING THAT available indefinitely. ethnic background is able to find a WOULD OTHERWISE BE Although the science behind banking match,” Dr. Taylor says. As it stands cord blood may be complicated, the actual now, minorities are significantly MEDICAL WASTE. procedure of collecting it is simple, comunderrepresented in the national pletely non-invasive and doesn’t interrupt registry, but California has a wealth the birth process or experience in any way. of ethnic diversity and can be a soThe most common method of collection is similar to a typical lution to this dire problem. blood draw. After birth, when the cord is cut, a syringe is inserted In fact, the UC Davis Institute for Regenerative Cures is spearinto the vein within the cord and the residual blood is siphoned heading a statewide public cord blood donation program. The directly into a sterile collection bag. Most private banks offer Institute for Regenerative Cures is headed by Jan Nolta, Ph.D., personalized medical courier service and should be notified once one of the nation’s leading stem cell researchers; launched in the the specimen is ready for pickup. This service will transport the spring, this program is the first of its kind in California and is specimen to the bank where it will be cryogenically preserved and designed to significantly increase the availability of umbilical cord stored for an indefinite amount of time or until it’s needed. blood units for individuals in need of a transplant. The program It’s important to let your doctor know beforehand, as well as will initially be available to those who give birth at Mercy General, the hospital staff that will be tending to you during the birth, that Sutter Memorial, Mercy San Juan Medical Center, and, of course, you will be banking your child’s cord blood. They will be the ones the university medical center. In time, it aims to expand throughto take charge of getting the collection done and contacting the out the state, increasing in racial and ethnic diversity. courier service. Collection and storage will be done at no cost to the donating Dr. Taylor points out two very important steps when deciding family. Instead, the program is funded by a small ($2) increase of whether or not to privately bank your baby’s cord blood. “Parents fees through the year 2017 on the cost of certified copies of birth need to consider if it’s an affordable process for their family,” certificates. Additionally, parents will not need to worry about she says. The initial costs of private banking can be upwards of choosing a bank for donation, as storage will be arranged for $2,000, with an additional yearly maintenance fee. Dr. Taylor program participants at approved facilities. Cord blood collected also emphasizes that just because a private bank may spend conthrough public donation will be available for both transplants and siderable time and money advertising, doesn’t mean they are up innovative medical research. to date on the science. Her message to parents is clear. “It’s up to Whether you decide to bank privately or donate to a public them to consider the current diseases that can be treated and the bank, it’s important to consider all of your options and educate potential for emerging applications for cord blood stem cells.” She yourself thoroughly. Do the research, talk with your spouse, and recommends consulting the National Morrow Donor Program consult a medical professional about what is right for your family. (marrow.org) for the most up-to-date information on studies and As Dr. Taylor says, “You can give life twice.” What a beautiful gift applications of cord blood stem cells. A public bank or hybrid that would be.•

Photo © Kati Molin /fotolia.com.

“

familyhw.com – July/August 2012

Family Health & Wellness

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YOUR CHILD’S HEALTH Erica

CHASING A CURE The Importance of Kid-Focused Cancer Research BY LYNN MACHON

Family Health & Wellness

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YOUR CHILD’S HEALTH

hey’re not easy statistics to digest. An estimated 13,500 therapies to a modification of dosage or frequency,” Dr. Pawar children and adolescents ages 19 and under are diagexplains. This is done under a consortium called the Children’s nosed with cancer each year in the U.S. One in five Oncology Group, which collaborates internationally to improve detected loses the fight. Despite cutting-edge advancethe fight against cancer. “Our patients are still developing, so we’re ments, cancer surprisingly remains the leading cause of diseasecareful how we treat them,” Dr. Pawar says. “In children we use related death in our youth. Delaying a cure, say advocates, is the mainly chemotherapy and surgery—we try to avoid radiation concept that childhood cancer is simply “little” adult cancer—a because it can affect the brain’s cognitive function and a child’s costly misdiagnosis that impacts vital research funding. As we growth.” Dr. Pawar says that new research focused on molecular near September, National Childhood Cancer Awareness Month, targets in cancer cells will yield treatments with fewer side effects it’s the perfect time to spotlight the need for young cancer survivors. for pediatric-specific research toward a Robyn Raphael with son Keaton kid-focused cure.

what’s being done to help

childhood cancer on the rise

Photos courtesy of Keaton Raphael Memorial.

It’s difficult to explain why childhood cancer has risen slightly but steadily over the past few decades. Unlike adult cancer, which tends to be blamed on environmental risk factors such as obesity, chemical exposure or smoking, the causes of childhood cancer is largely unknown. “Genetic abnormalities explain a small percentage of cancers, but not all,” explains Anjali Pawar, M.D., associate clinical professor of pediatric oncology with the UC Davis Comprehensive Cancer Center, which sees 60-70 new pediatric cases each year. “In some childhood leukemias, the cell abnormality actually starts in utero, so there’s nothing you can do to prevent it.” Not only do causes of cancer differ between children and adults, but cancer types differ as well. “One-third of childhood cancers are leukemias. We find more sarcomas in children, versus carcinomas in adults. Some cancers are child-specific, such as Wilms tumor or neuroblastoma. Cancer in children is just different,” says Dr. Pawar.

proven therapies for promising treatment

Although pediatric cancer has increased, so has the five-year survival rate for those kid warriors—from just 10 percent in the 1950s to 80 percent today. This is an achievement attributed to the success of clinical trials. “Pediatric cancer patients are primarily treated through randomized controlled trials, comparing known

DONATE TO THE FIGHT TO CURE CHILDHOOD CANCER Children’s Oncology Group childrensoncologygroup.org CureSearch for Children’s Cancer curesearch.org The Cure Starts Now Foundation thecurestartsnow.org Keaton Raphael Memorial childcancer.org Kids v Cancer kidsvcancer.org Okizu Foundation okizu.org St. Baldrick’s stbaldricks.org St. Jude Children’s Research Hospital stjude.org UC Davis Comprehensive Cancer Center ucdmc.ucdavis.edu/cancer

According to advocacy groups like the Pediatric Cancer Foundation, pediatric cancer is vastly underfunded at the federal level, comprising just 3.8 percent of the National Cancer Institute’s annual budget. To fill that financial void, several national nonprofits have stepped up. Since 2000, St. Baldrick’s, the world’s largest volunteer organization dedicated to funding the fight against childhood cancer, has hosted more than 5,400 signature head-shaving events—raising a whopping $146 million for pediatric cancer research grants and clinical trials. Locally, Roseville-based Keaton Raphael Memorial (KRM) has raised more than $4 million on behalf of St. Baldrick’s. A passionate advocate who lost her five-year-old son, Keaton, to neuroblastoma, founder Robyn Raphael has traveled annually to Washington, D.C. the past 14 years to campaign for childhood cancer funding. “It’s a numbers game, with lots of political and social constraints,” she asserts. “Childhood cancer accounts for one percent of all cancers. So, because we don’t have the numbers, the money’s not there.” A representative under the Alliance for Childhood Cancer, Raphael’s effort has furthered key federal legislation, the Carolyn Pryce Walker Conquer Children’s Cancer Act and the Creating Hope Act (pending).

support for families in need

Closer to home, Raphael’s foundation provides tangible support for families

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YOUR CHILD’S HEALTH Parmina

’s St. Baldrick

2012 Event

was no cure and she would have about nine months to live,” Harrison recalls. “They said we could treat it with radiation but it would be temporary.” Khylee went through six and a half weeks of radiation, five days a week. “It’s heartbreaking to watch your child go through something like that. We as parents are supposed to protect our children and we were helpless,” Harrison says. During her daughter’s journey, Harrison discovered a book called Notes Left Behind by Keith and Brooke Desserich. “I was terrified, and the book really helped me understand what she was going through and prepared me for what was to come.” Today Harrison heads up the California chapter of The Cure Starts Now Foundation, which is dedicated to finding a “home run” cure for cancer, starting with the deadliest form, pediatric brain cancer.

through the Childhood Cancer Family Navigator. “Any family with a child on the cancer journey can call us,” Raphael says, adding that KRM receives referrals from five area hospitals and touches 200-250 families each year in the greater Sacramento area. “We triage the top issues for each family and work with community partners to meet their specific needs, sometimes providing basic things like transportation,” Raphael explains. Additionally, families receive a hope chest filled with a personalized snuggle blanket for the child, gifts for siblings and practical information for parents to help navigate the health care system. Raphael says some of what they do is outside of the box. “We learned one of our kiddos was terminal and wanted her last birthday party to be at Incredible John’s Pizza, so we made that happen.” KRM also provides bereavement support. “My dad’s UPCOMING a cabinet maker and he makes beautiEVENTS ful memory boxes that we fill and give to the families,” says Raphael. Keaton Raphael Memorial’s

committed to finding a cure

Jackie Harrison’s daughter, Khylee, passed away in 2010 at the tender age of five from diffuse intrinsic pontine glioma (DIPG), an inoperable form of brain cancer. “We basically were told when she was diagnosed that there

Family Health & Wellness

15th Annual Chipping Away at Childhood Cancer Memorial Golf Tournament August 24 Morgan Creek Golf Club, Roseville childcancer.org CureSearch Walk for Children’s Cancer November 10 3800 South Land Park Drive, Sacramento curesearchwalk.org

July/August 2012 – familyhw.com

In October, Raphael’s family will witness the bittersweet opening of “Keaton’s Korner,” a whimsical playroom featured in UC Davis Comprehensive Cancer Center’s new pediatric wing expansion. “Although I want to celebrate the successes, it’s startling that childhood cancer remains the number one disease killer of our children in 2012,” Raphael shares. “Nobody likes to think about childhood cancer, but everybody can do something to help. We just need people to invest in our mission.” •

Photos courtesy of Keaton Raphael Memorial.

a call to action for our kids

U OGA S UL N E W

S O U L

YO G A

M E D I TAT I O N AY U RV E DA D O S H A

S PA

R I T U A L S

T Y P I N G

T O

B O DY

R I T U A L S R I T U A L S

CO U R S E S

“ th e s c i e n ce o f l i fe ”

N U T R I T I O N PAT H

C E N T E R

M E M B E R S H I P S

H E R B S

R I T U A L S

W E L L N E S S S K I N

R I T U A L S

M E M B E R S H I P

AY U RV E D I C

B O DY

R I T U A L S M I N D

T H E R A P I E S

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FITNESS THE STUDIO Martial Arts & Fitness

GET TOUGH! Mix Up Your Routine with Mixed Martial Arts BY DESIREE PATTERSON // PHOTOGRAPHY BY DANTE FONTANA

hat exactly is mixed martial arts? I’m sure that you’ve seen the hats, t-shirts and bumper stickers promoting slogans and brands like “TapouT” and “Affliction.” What you might not know is that mixed martial arts (MMA) is the impetus behind these brands as well as the Ultimate Fighting Championships (UFC), among other promoters, who back the martial-arts-based sport that’s currently kicking up conversation in living rooms across the country. In fact, the hot topic or buzzword known as MMA is now one of the fastest growing sports in the land. The term “mixed” in MMA can easily be defined by the utilization of a “mixture” of the following techniques: Brazilian Jiu Jitsu, Muay Thai, Taekwondo, kung fu, judo, karate, Western boxing, kickboxing, grappling, multiple styles of wrestling and others. MMA is classified as a combat sport, but it’s a practice that stresses the principles of fair play and respect. When asking a ring of “average joes” about the sport known as MMA fighting, I invariably get the response, “I don’t watch that stuff.” Many see the activity as too violent. However, since the sport’s

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inception—nearly two decades ago—regulation and refinement have knocked that assertion down. The world of MMA has come a long way and found its position in the homes of millions across the world, with referees and athletes earning the respect as being part of a professional sport as much as (and maybe more so) as those in traditional sports like boxing, football and basketball. No, you will not see competitors get their faces punched in to the point of death, or anywhere near. Just doesn’t happen. But what you will see are serious athletes who train everyday, all day, under the direction of professional trainers, coaches and nutritionists. The sport of MMA requires an immense amount of both physical and mental strength; further, strategy plays a pivotal role in the competitor’s success. It’s often said that mental strength is the golden ticket to winning in the ring, but it’s even more imperative for survival in everyday life. I believe that looking good and feeling good (think mental strength) are the reasons that so many who love fitness are perking their ears to what MMA-style training can offer them and their families. It should also be noted that calling yourself a mixed martial artist does not

FITNESS imply that you know each and every martial arts category; instead, it’s a style of training for combat that combines various types of ancient fighting principles and the exercises that define those concepts. Jason Froehlich with Folsom Martial Arts Center says, “The basic fundamentals of martial arts entail getting the body and mind to connect and become one with your spirit. Taught that way, martial arts is a life-long study of the self and not a ‘discipline.’” Mesmerized by the promises of a stronger, smarter body, I decided to get a small taste of MMA to see what the hype is all about. You’ll see as you read on, I have visited a select number of area gyms and studios to test out a few of the sport styles utilized in MMA. First up, I picked up some handwraps and boxing gloves and left my yoga mat at home. I hit the mat…in the boxing ring, followed by several other floors to reign queen. In the Q&As that follow…I’ll always be the “Joe.”

boxing: can’t fight the feeling

Upon a trip to Prime Time Boxing (with locations in Folsom, Roseville and Sacramento), I signed some paperwork (this, I realized, was to be the most painless part) and was quickly prepared for a crash course in the fundamentals of this striking sport. With hands wrapped and boxing gloves strapped, I met my instructor Tyler and was off to the mat. During my first class (Intro to Fundamentals), I learned the proper terminology and correct hand/arm/body placement for each kind of punch, including jab, right cross, hook and body/upper cut. “That looks easy!” is what they all say, but try throwing the punches consecutively for multiple minutes and you’ll re-think that assertion as you fruitlessly try to rub the sweat from your head using a big cushioned mitten known as a boxing glove. Throw footwork with constant movement in the mix and you’ve reached another level of mind/body connection. Joe vs. Pro Pro: Cary Williams-Nunez, Co-founder/CEO of Prime Time Boxing, Inc. Joe: What do you think the biggest misconception is about boxing for whole-body fitness? Pro: In boxing we use our legs A LOT! With the jump rope, footwork and defensive work such as bobbing and weaving, you get one heck of a leg workout. Joe: Do you need to be an athletic-type to succeed or reap the benefits of boxing? Pro: No! We have new members all the time who have never played a sport before. Boxing is a learned skill and takes a little rhythm. The benefits of boxing are not only physical but mental as well. Once you start gaining

confidence in your boxing skills and conditioning overall, it transcends into your everyday life. Mental toughness, physical toughness and the workout makes you look sexy! Joe: What areas of the body can people expect to see/notice the biggest changes? Pro: Immediately members notice their midsection getting smaller and then they see their arms toning up. The number on the scale gets smaller, but the waistline gets smaller before the numbers on the scale. Joe: How can you utilize the fundamentals of boxing in your daily life? Pro: The fundamentals of boxing require relaxation and rhythm. Daily, you can utilize this when you start to feel tense or stressed. Of course, the fundamentals of boxing will always come in handy if you are in a bad situation and are threatened physically.

taekwondo: self-defense and more

According to Karen Bowman with Bowman Martial Arts in Folsom, “The biggest misconception about Taekwondo is that you must be young and athletic to participate. In fact, second only to soccer, Taekwondo is the most practiced sport in the world boasting approximately 20 million students worldwide. Because Taekwondo uses the arms for blocking and attacking, the legs for kicking and balancing, and the core’s torque to bring it all together, Taekwondo is a true full-body workout.” Amitis Pourarian with THE STUDIO Martial Arts & Fitness in Granite Bay agrees with Bowman in her comment on the foundation of Taekwondo, “Courtesy, integrity, perseverance, self control and indomitable spirit are the key tenants.” Pourarian continues, saying, “I think the underlying fundamental principles of all martial arts is to be consistent, disciplined and determined (have heart).” Pourarian, a sixth degree black belt in Taekwondo, four-time national champion, 2000 U.S. Team Member and a 2001 World Cup U.S. Team Member, has also designed a class specifically for both men (BAD, “Bad Ass Dads”) and women (BAM, “Bad Ass Moms”) seeking to combine fitness with self-defense instruction. She explains, “This class is for women and men who want to learn self-defense and earn a black belt. Physical benefits include learning the art of Taekwondo, self-defense, flexibility, weight loss, general fitness, strength building and much more. Mentally one can expect to develop self-motivation, respect, confidence and control, along with a positive outlook on the challenges that life may throw at you.” Joe vs. Pro Pro: Karen Bowman, Owner/Chief Instructor of Bowman Martial Arts, 5th Degree Black Belt Joe: What do you think the biggest misconception is about Taekwondo for whole-body fitness? Pro: That you must be young and athletic to participate. Taekwondo is a very personal sport. What you put in, you get out. Older students don’t have to play “catch up” with the younger students. Sometimes, I believe

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FITNESS that older students receive the most benefits because many have stopped leaping, jumping, balancing and stretching long ago.

Folsom Martial Arts Center

Joe: What areas of the body can people expect to see/notice the biggest changes? Pro: Taekwondo is a great cardio workout not only when you are sparring, which involves constant movement, but also because of the isometric and dynamic tension exercises that take place when the student is practicing their form or self-defense reactions. Joe: What are the fundamental principles of Taekwondo? Pro: The fundamentals of Taekwondo are physical and mental. We are trying to make the body, as well as the mind, strong. The tenets we’d like to bring to our training—and eventually our lives—are courtesy, integrity, perseverance, selfcontrol and indomitable spirit. When you strengthen your body and mind, your confidence grows. Joe: What can a student expect on the first day? Pro: When a student attends their first Taekwondo class they will begin by strengthening their muscles with calisthenics and then working on their flexibility with various stretches. They will also begin to work on blocks, strikes and kicks which will test their coordination. There’s an old joke about walking and chewing gum at the same time and many new students find this to be the case. By training students how to not “bang” their joints, but to pivot correctly, students can protect their bodies and stay healthy while getting more powerful. Joe: At what point in training/class work do you begin sparring? Pro: Sparring comes approximately six months into training. At this point, the student understands the concepts behind self-defense and has the control to understand how to spar an opponent. Sparring is not necessarily about “beating someone up,” but learning how to react to an attack unconsciously. Assessing the situation before anything can happen to you is more important than staying in a fight. Joe vs. Pro Pro: Master Amitis Pourarian, Owner of THE STUDIO Martial Arts & Fitness, 6th Degree Black Belt in Taekwondo

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Joe: What do you think the biggest misconception is about MMA? Pro: That it’s primarily for fit young men who want to become professional fighters. Joe: Do you need to be an athletic-type to succeed or reap the benefits of MMA-style/ Taekwondo training? Pro: No, it will make you into an athlete. Joe: What is the typical calorie range that’s burned after a BAM class? Pro: Depending on whether it’s more of a workout class or a learning class, you can burn between 300 to 600 calories. Joe: What are the different disciplines you cover at THE STUDIO Martial Arts & Fitness? Pro: We cover Taekwondo, jiu jitsu and practical self-defense. Joe: What are the physical benefits of MMA-style training? What are the mental benefits? Pro: Physical benefits include weight loss, muscle gain, flexibility, agility and an increased stamina, along with self-defense moves. Mental aspects include increase in self-confidence, self-defense knowledge, self-control, increased discipline, and heightened goal setting and achieving. Joe: What areas of the body can people expect to see/notice the biggest changes? Pro: Abdominal area, legs and arms.

Joe: On days that students are not in an MMA class, what other forms of exercise do you recommend they do to better their bodies for MMA-style training? Pro: I recommend my cardio kickboxing class. This is cardio kickboxing that’s unique and custom to my format, which incorporates kicking, punching and cardio in one but without the traditional aspect of martial arts. Joe: What do you recommend for your students in terms of diet and nutrition? Pro: Clean eating, and eating healthy meals and snacks throughout the day in small portions.

jiu jitsu: ground work

Brazilian Jiu Jitsu is a martial art, combat sport and a self-defense system that focuses on grappling and ground fighting. The art was derived from the Japanese martial art of Kodokan judo (which itself

FITNESS is derived from Japanese Jujutsu) in the early 20th century. It teaches that a smaller, weaker person can successfully defend against a bigger, stronger assailant by using leverage and proper technique. Try holding a person on the ground that’s fighting against you and you’ll quickly break a sweat. Joe vs. Pro Pro: Elizandro “Santista” Beda, Owner of Beda Brazilian Jiu Jitsu Academy, 1st Degree Black Belt in Brazilian Jiu Jitsu Joe: What do you think the biggest misconception is about jiu jitsu for whole-body fitness? Pro: That it is a bunch of guys rolling on the ground together. Another misconception is that a person will get a black belt fast. It takes years to get a black belt in jiu jitsu, and since one of the core principals is loyalty, I believe this is why people will train with one coach and stay with that coach. Joe: Do you need to be an athletic-type to succeed or reap the benefits of jiu jitsu? Pro: No, you don’t need to be athletic but you will be soon! You will be better at jiu jitsu if you have balance, endurance and a good core—all of these you will gain through jiu jitsu. Joe: What is the typical calorie range that’s burned after a jiu jitsu class? Pro: A person will lose three-plus pounds after one class. Joe: What are the physical benefits of jiu jitsu? What are the mental benefits? Pro: In our experience, students become healthier, have lower blood pressure and lose weight. The mental benefits are more confidence and a submission to the core principals of jiu jitsu: Loyalty, discipline and honor. Most, not all, take these principals from the mat and start to use them in every day life. Joe: What areas of the body can people expect to see/notice the biggest changes? Pro: Most will lose weight around their mid-section and then start to tone and define the muscles around the belly and arms. Joe: How can you or do you utilize the fundamentals of jiu jitsu in your daily life? Pro: The fundamental principals of jiu jitsu, when applied to everyday life, will make a person have better core beliefs. When one lives a life filled with loyalty, discipline and honor, one is more grounded. For women, it is a form of self-defense. A woman, a bullied child or a small man who has felt inferior will all have the confidence to defend him/herself.

martial arts kickboxing: it’s the technique

I walked into a class at Folsom Martial Arts Center much like a redshirter walks in on college game day. I’d been somewhat prepared with the skills to be utilized but had much less grasp on what it means to put them all together. I soon realized that using the proper

technique for punches, strikes and kicks—all at the same time— really gets you sweating. If you know technique (which is how every class starts) it won’t be long before you’re beating your competitor’s (a.k.a. the punching bag) butt…and your own. Not only did I learn Taekwondo and western boxing techniques, I quickly learned the power of the combination of the two. I got a total body workout (sweat was raining down) and I picked up the full benefit of self-defense—it was win-win: Get in shape and arm yourself for any situation, both physical or mental. I must say that this was my favorite class because it went by so fast...and I was drenched in sweat. Check, check in my fitness book! Joe vs. Pro Pro: Master Jason Froehlich, Owner of Folsom Martial Arts Center Joe: Do you need to be an athletic-type to succeed or reap the benefits of MMA training? Pro: Absolutely not. It is often misconceived that an individual has to be the protein-guzzling, muscle-bound, testosterone-oozing-out-of-theears-type in order to experience the full benefits of martial arts training. Different people start training in martial arts for different reasons; if they can find an instructor or a specific type of martial art that can help them attain their goals, then they will more likely to continue doing martial arts for the long run. Joe: What is the typical calorie range that’s burned after a class at Folsom Martial Arts Center? Pro: This varies. Boot Camp and kickboxing students can expect to burn anywhere from 700 to 1,000 calories per workout. With that being said, it really depends on the individual and the level of effort that they put into class. Joe: What discipline do you cover at Folsom Martial Arts Center? Pro: I cover the discipline of martial arts, and by that I mean that I don’t cover certain “styles” or have some specific discipline that I teach. Getting wrapped up in styles or disciplines will only limit you in your training, thinking and use of what you learn for self-protection. There is no certain “discipline” that I cover. I teach my students to use all of their body, mind and spirit. Joe: What are the physical benefits of MMA-style training? What are the mental benefits? Pro: Anyone looking at MMA for fitness will see and feel right away the benefits of a great cardio workout that can help them stay in shape or get into better shape. However, there are many other benefits like improved balance, coordination, reaction time, muscle toning and sculpting that come with the training. The mental benefits include reduced stress, improved focus and greater mental toughness. Through training, both your body and mind are fortified. But through the training of your mind and body together, you can expect to get 10 times the benefit. • FOR A COMPREHENSIVE LIST OF LOCAL STUDIOS AND GYMS FOR mma TRAINING, VISIT FAMILY HEALTH & WELLNESS MAGAZINE’S WEB SITE FAMILYHW.COM

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YOUR HEALTH

rash of pain All About Shingles by Corrie Pelc

hingles, or herpes zoster, is a condition on the rise. Almost one out of three people in America will develop shingles during their lifetime, and last year nearly one million Americans experienced the condition, according to the Centers for Disease Control and Prevention (CDC). According to Mary Margaret Planta, M.D., family practice phy-

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sician with Sutter Medical Group in Roseville, shingles is caused by the reactivation of the chicken pox virus called varicella. “When you get chicken pox as a child, your immune system suppresses the virus, but the virus never leaves your body—it lies dormant on a nerve root,” she explains. “For reasons not completely understood, the virus can reactivate and express itself as shingles.”

YOUR HEALTH

Photo © Alexander Raths/fotolia.com.

symptoms

Typically the first symptoms are tingling and burning-like nerve pain, because a nerve is getting inflamed, explains Katharina Truelove, M.D., family physician and medical director with Marshall Medical Center’s Family Medicine Office in El Dorado Hills. “The provider may not recognize that it’s shingles until the rash appears, because that’s what really makes it distinctive,” she adds. Dr. Truelove says that the rash or lesions typically appear within a few days in a very distinctive distribution. “It can be different areas in the body, but it’s always on one side of the body, and the lesions are always pretty close together,” she says. “It can go from your spine all the way around to the front, but, again, they’re always on one side of the body, and they’re going to stick to a relatively narrow band.” Normally a shingles episode will last for two to three weeks, Dr. Truelove says. “For most people they get the pain, and then they get the rash,” she explains. “Then the rash crusts over, like with chicken pox, and that slowly heals up; often the pain is gone before the rash goes away.” Unfortunately, sometimes the pain associated with shingles does not go away and can linger for weeks or even months. “Pain that persists for a long time after the rash disappears is called post-herpetic neuralgia,” Dr. Planta says. “This pain is more intense and more difficult to treat than other pains because it’s caused by damage to the nerves where the shingles appeared.” Other complications can occur if shingles develops in an eye region, which can cause blindness, Dr. Planta says. Additionally, if shingles develops in the ear region, nerves to the facial muscles can become inflamed—leading to weakness in the facial muscles—and half the face may appear to droop,

causing Ramsay Hunt syndrome. Further, Dr. Truelove explains that it’s important for those who develop shingles to realize that they’re contagious to those who have never had chicken pox. “Since it’s caused by the same virus, if someone has shingles and they come into contact with someone who has never had chicken pox, they can give that person chicken pox, but not shingles—you can’t go directly from shingles to shingles,” she explains. And, she says it’s especially important for grandparents who develop shingles to be careful around grandchildren too young to have been vaccinated against chicken pox, and also around pregnant women since chicken pox can affect the unborn child.

treatment

When it comes to treating shingles, Dr. Planta says that there are anti-viral medications that are used. “These are most effective when taken at the first signs of an outbreak,” she advises. “They help shorten the course of the outbreak, reduce symptoms and reduce the risk of post-herpetic neuralgia.” Dr. Truelove says that sometimes pain medications as well as steroids are administered in order to reduce swelling and to help reduce the risk of post-herpetic neuralgia.

prevention

Dr. Planta says that people who have weakened immune systems are more likely to develop shingles. “This weakened immune system may be caused by stress, certain chronic diseases or certain medications,” she explains. “Our immune system also weakens as we age, so people over age 60 are more likely to develop shingles.” For this reason, the CDC currently recommends the shingles vaccine for those aged 60 and older. According to Dr. Truelove, it’s a one-time vaccination that is actually the same vaccine used against chicken pox, just in a higher dose. If a patient is unsure if they’ve had chicken pox or not, Dr. Truelove says they should see their doctor and have a blood test performed to check for chicken pox antibodies. “If you don’t [have the antibodies], we can vaccinate you against chicken pox,” she says “If you’re over 60, I would recommend getting the shingles vaccine—whether you’ve had chicken pox or not—because it’s going to immunize you against both.” Dr. Truelove says that not all insurances cover the vaccine; however, many pharmacies now offer it, and patients should call their insurance provider to see if it’s covered. “Sometimes it’s easier to get it covered if you get a prescription from your doctor for it,” she adds. In addition to the vaccine, Dr. Planta says that the best way to prevent shingles is by maintaining a strong immune system by eating a healthy diet with plenty of antioxidant-rich fruits and vegetables, minimizing the intake of sugar, exercising on a regular basis, maintaining a healthy body weight, getting seven to eight hours of sleep each night and finding effective ways to reduce stress. •

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NUTRITION

presto changE-o Forget the Pyramid, Embrace the Plate

Graphic courtesy of the USDA.

by Jacqueline Renfrow

hen reminiscing about elementary school days, we picture the classroom: wooden desks and chairs, the chalkboard with the letters of the alphabet displayed across the top, and the Food Guide Pyramid hanging on the wall. For years, with its colored stripes and abstract percentages, this pyramid served as a nutritional guide for Americans. The different colors represented the different food groups, and the width of each

color represented the recommended daily allowance of each food group. But making the jump from that garbled chart to “What should I actually eat for lunch?” was confusing for both children and adults alike. So last year, dietitians, along with the government and schools, set out to teach healthy eating an easier way—one plate at a time. In the summer of 2011, the United States Department of Agriculture (USDA), based on recommendations from the Center

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NUTRITION for Nutrition Policy and Promotion, replaced the old pyramid Teaching a well-balanced diet is something parents can do with a new, simpler visual nutrition tool: MyPlate— based on with children in a fun way. “Teachable moments may be found the actual place setting you use to eat your meals. “The goal of when planning and preparing meals, grocery shopping and MyPlate is to assist Americans in making healthier food choices during meal times,” says Glee Van Loon, R.D., C.D.E., with UC for meals by using a place setting to demonstrate a meal which Davis Health System. In fact, parents can strike up a conversacontains five food groups,” says Marie Barone, R.D., C.D.E., tion when they see the MyPlate icon on food products at the with UC Davis Health System. “The graphic explains the food supermarket. groups, variety and portion control concepts.” While the viBarone does advise that MyPlate offers intended guidelines sual is a reminder to eat healthy at every meal, more complete for those ages two and above who want to eat healthy, including guidelines on what to consume can be found at cnpp.usda.gov/ those at risk for chronic conditions. However, special diets are dietaryguidelines. not taken into consideration. In addition, Carlson warns that “The MyPlate format helps you plan your meal by visualizing the MyPlate design does not give specific guidelines as to what how much space each food should occupy on a plate,” says types of dairy and protein foods to consume. So, if you have Tracy Toms, M.S., R.D., with Mercy San Juan Medical Center. the need for a special diet or want more specifics on what to “This can help you eat a balanced meal. It can also prevent consume, speak with a registered dietitian to learn about your you from eating too much of any food group.” At the Web individual nutrition needs. site choosemyplate.gov you can Ready to prepare your own plate get additional information on balfor a meal? Grab one that measures ancing calories to manage weight, nine inches across. Then draw an foods and food components to reimaginary line through the center duce, and foods and nutrients to and divide one of the halves into increase. For example, the weightquarters. One half of the plate is management section encourages for non-starchy vegetables. As anconsumers to eat fewer calories and other measurement, envision a plate increase physical activity. As far as stacked with vegetables about the what everyone should reduce in size of your closed fist. Want sectheir diets, the USDA recommends onds? No problem on these healthy sodium, saturated fatty acids, transheroes, such as broccoli, green beans, fatty acids, cholesterol, solid fats carrots, mushrooms, tomatoes, cauand added sugars. In the “what to liflower, spinach, peppers and salad increase section,” the site lists fruits, greens. Now onto the quarters. One vegetables, whole grains, and lowfourth of the plate—half of a closed or fat-free milk. fist—is a bread, starch or grain (think In order to assist families and rice, crackers, cooked grains, cereal, FOUR TIPS TO BETTER schools in teaching the younger tortillas, bread and starchy vegetables EATING HABITS generation—and those of us who like potatoes or winter squash). Anneed to shift the way we currently other fourth—about the size of the 1. Shop at Farmers’ Markets. “These think of meals—choosemyplate.org palm of your hand—is lean protein. markets can help increase the variety offers materials for the classroom and of fruits and vegetables consumed,” Examples include beef, chicken, turBarone says. visual messages that are easy to unkey, pork, fish, tofu and eggs. Toms 2. Learn to Read Food Nutrition Labels. derstand for any age group. However, notes that for the MyPlate concept, Having all of the facts in front of you dietitians believe that teaching these beans are counted as a starch, not a will help you compare products and healthy habits should not be left to the protein. Next, add in a small piece of increase awareness of what you’re conschools. Tamalisa Carlson, M.P.H., fresh fruit, about the size of a tennis suming. R.D., a clinical dietitian and health ball. You can also substitute half a cup 3. Make One Change at a Time. You don’t educator with Marshall Medical Cenhave to change all of your eating habits of frozen, cooked or canned fruit, a at once. The small changes will make a ter, says that basic nutrition should small handful of dried fruit or half a big difference over time. “For example, be modeled from a child’s first bite cup of 100-percent fruit juice. Finally, start by adding one additional fruit of solid food. “Although we should drink a cup of low- or fat-free milk, or vegetable per day, or using wholeavoid the urge to label foods as good or eat six ounces of no-sugar-added grain bread instead of white bread for or bad, we can always emphasize the yogurt. You can also substitute dairy sandwiches,” Van Loon says. concept of balance in supporting our with another serving of fruit or a small 4. Eat More Plant-Based Meals. Consider introducing one meatless meal a day. overall health,” she says. dinner roll. •

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NUTRITION

TASTE THE

RAINBOW Five Foods to Start Eating...NOW! BY JACQUELINE RENFROW

hen it comes to eating a healthy diet, most of us are familiar with the mantra: Keep food in its natural state. In other words, try to avoid processed foods and seek out “fresh fruit, fresh vegetables, low-fat dairy, lean protein and whole grains,” says Tracy Toms, M.S., R.D., with Mercy San Juan Medical Center. But still, the task of going to the refrigerator or pantry and picking out the right foods for your family can be daunting. So Family Health & Wellness Magazine spoke with Tamalisa Carlson, M.P.H., R.D., a clinical dietitian and health educator with Marshall Medical Center, to get her top five picks on foods that everyone should start adding into their diets...right now! These foods will do everything from boost your energy levels to help prevent cancer.

Family Health & Wellness

July/August 2012 – familyhw.com

NUTRITION

1 | cruciferous vegetables

Nothing packs a nutritious punch for fighting cancer like cruciferous vegetables. (Think broccoli, kale, collard greens, cauliflower and Brussels sprouts.) “They are loaded with antioxidants to protect the body’s cells from cancer and prevent tumor growth,” Carlson says. In addition, they are loaded with B vitamins, which help with energy metabolism and keep the body functioning optimally. The dark green veggies are also high in beta-carotene for healthy eyes, skin, hair and immune health. Surprisingly, a serving of broccoli has more vitamin C than an orange! With benefits like these, try eating cruciferous vegetables several times a week. How do you prepare them? Carlson recommends lightly steaming the veggies to preserve their flavor and nutrients. Attempting to sneak some into the kids’ dinner? Try steaming and mashing cauliflower to look like mashed potatoes.

Photo © monamakela.com/fotolia.com.

beans and legumes

fore, cancer. “Berries boost the immune system with a healthy dose of vitamin C, which is also important for healing wounds and fighting infections,” Carlson says. In addition, these treats are a good source of fiber. Berries are a great alternative to sugary desserts that your kids are sure to love. They taste great in plain yogurt or blended into a smoothie. Note that berries have a short shelf life, so be prepared to eat them within a few days of purchasing (or stick them in the freezer for later use). Go ahead...indulge: Berries are lower in sugar than other fruits..

4 | orange foods

From veggies to fruits, and sweet potatoes to tangerines, orange foods are filled with beta-carotene for healthy eyes, skin, immune function and cancer prevention. Getting the nutrients you need is easy. “Just one carrot a day will meet your body’s requirement for this necessary nutrient,” Carlson says. In addition, carrots and sweet potatoes have a much lower glycemic index, which helps keep blood sugars normalized. Crunchy, raw carrots make a delicious snack, especially dipped in hummus (see number two). Clementines, tangelos and other juicy citrus fruits in the orange family help beat the summer heat and are easy to take to the park or lake. Try to eat one serving of orange-colored vegetables or fruit every day.

Think black, kidney, pinto or any member of the bean family, and dried peas and lentils. “Nature’s superheroes,” as Carlson calls them. Beans and legumes cook up nicely for a tasty Mexican dinner or work cold in summertime pasta salads. Try them on top of a green salad to make a satisfying meal. Need a snack? Hummus —made from garbanzo beans—makes a great dip for vegetables. “They may appear ordinary, but they are a potent MAKE THE CUT source of lean protein, complex carboNot only is it important to know what you hydrates and B vitamins, as well as a should be eating, it’s also important to know variety of minerals such as iron, zinc, what to cut out of your diet. So what should you eliminate now? “Saturated, hydrogephosphorous and potassium,” Carlnated fats, since they may lead to many son says. Rinsing and draining canned health-related conditions; and sweetened beans (to remove excess sodium) is an beverages, since they contain empty caloeasy way to prepare them for a quick ries and may promote obesity,” Toms says. meal. If you have a bit more time, dried Carlson agrees that beverages such as sodas beans and legumes need to be soaked and sugary energy drinks are in the “throw and cooked, but it’s the cheapest way to out” category. “No matter what vitamins and herbal infusions are included, these products buy the protein-packed food. “Beans are are loaded with sugar, which gives you a such a fantastic way to increase protein quick spike of energy but often lead to a and fiber without adding fat and cholescrash later—wreaking havoc on your blood terol; I recommend eating them every sugar, mood and energy levels,” she says. “It day. Choose them as a main entrée for is much better to nourish your body with the a meatless meal at least once a week,” lasting energy provided by the nutritional Carlson suggests. stars listed here.” In addition, get rid of the

3 | berries

Sweet to eat and something to feel good about consuming, dive into summer with fresh and local blueberries, blackberries and strawberries. Berries are well known for their antioxidant power to protect cells from damage and, there-

processed foods. These may contain limited nutrients and fiber, excess fat and sodium. These foods include products made with white flour. “They are high in sugar plus the added dangers of saturated fats,” Carlson says. So drop the afternoon Danish and reach for Greek yogurt with berries or whole grain crackers with hummus and veggies. Your reward? Lasting energy, a better mood and a healthier you!

5 | whole grains

The best part about eating whole grains is the variety that keeps the entire family happy. Try barley, quinoa, rye, oats, millet or wheat. “Whole, intact grains supply the body with the energy it needs to thrive,” Carlson shares. Grains contain B vitamins for a healthy metabolism and cellular processes. They also supply chromium, for normal sugar and fat metabolism, as well as copper, iron, magnesium, phosphorus, zinc and other important minerals. “While we are most familiar with whole grains in bread products, it can be challenging to get 100-percent whole grains and variety,” Carlson explains. “Try cooking your own whole grain cereals, or add barley to soups or as a side dish. Experiment with bulgur wheat salads for a Greekinspired dinner.” As a bonus beyond their good taste, whole grains provide complex carbohydrates and fiber— keeping you full and satisfied for longer and less likely to seek sugary snacks. Try to include at least two to three servings of 100-percent whole grains every day. •

familyhw.com – July/August 2012

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DISH...RECIPES FOR HEALTHY LIVING Low-fat and short-on-time lasagna

WHAT’S FOR DINNER? Quick and Easy Recipes from Eating Light, Done Right

Family Health & Wellness

July/August 2012 – familyhw.com

DISH...RECIPES FOR HEALTHY LIVING SIMPLY SINLESS CINNAMON RAISIN FRENCH TOAST •

4 slices Pepperidge Farm 90-calorie Cinnamon Raisin Bread 5 large egg whites 1/2 cup 1 percent or skim milk 1 tsp. vanilla extract ½ tsp. cinnamon 2 packets Truvia Fresh berries if desired Nonstick fat-free cooking spray

• • • • • • •

Whisk together the egg whites, milk, vanilla, cinnamon and one packet of Truvia in

a bowl until thoroughly mixed. Preheat a nonstick skillet on medium high heat. Quickly dip each slice of bread in egg mixture, making sure to coat both sides. Spray pan lightly with nonstick spray and place each slice of bread onto pan, flipping once to ensure that both sides are cooked until golden. Transfer to a plate, add fresh berries, sprinkle with remaining packet of Truvia and enjoy! Serves 2.

LOW-FAT AND SHORT-ON-TIME LASAGNA Eating Light, Done Right by Tania M. Boughton

JAMAICAN ME CRAZY HOT AND SPICY CHICKEN

(T Cubed LLC, 2012, $24.99)

• • • • • • • • • • •

2 pounds 93 percent lean ground beef Cooking spray 1 ½ cups water 1 jar pasta sauce (author likes the Healthy Choice or Ragu Light versions) 3 cups shredded part-skim mozzarella cheese, divided 2 1/2 cups low-fat cottage cheese 3/4 cup grated reduced-fat Parmesan 3/4 cup egg whites ½ cup chopped flat leaf parsley ½ tsp. black pepper Oven-ready lasagna noodles (author prefers whole wheat for nutritional value)

Preheat oven to 350 degrees. Cook the lean ground beef in a large saucepan coated with fat-free cooking spray over medium heat until browned. Drain off excess fat and stir to crumble. Add water and pasta sauce and bring to a near boil. Cover, reduce heat and simmer for about eight minutes. Remove from heat. Combine 2 cups of the mozzarella, cottage cheese, Parmesan, egg whites, parsley, and black pepper in a bowl. Mix until thoroughly blended. Spread 1 cup of beef mixture in the bottom of a 13 x 9-inch baking dish and arrange three or so noodles on top. Top with 1 ½ cups of beef mixture. Spread half the cheese mixture on top of beef. Continue layering noodles, beef, and cheese, finishing with one more layer of noodles and one more of beef. Cover and bake at 385 degrees for 45 minutes. Then remove from oven and uncover, add remaining cup of mozzarella and bake uncovered for 10 more minutes or until brown and bubbly. Allow to cool and set for 15 minutes prior to serving. Serves 6-8.

• •

• • • • • • • • • •

½ tbsp. olive oil ½ cup minced red onion • 1 tbsp. Truvia 1 tbsp. finely chopped jalapeño pepper (leave the seeds in if you want it hot!) 3 teaspoons cider vinegar 2 teaspoons low-sodium soy sauce (author likes Kikkoman) ½ tsp. salt 3/4 tsp. ground allspice 3/4 tsp. dried thyme 3/4 tsp. freshly cracked black pepper ½ tsp. cayenne 4 boneless skinless chicken breasts (trimmed) Fat-free cooking spray

Combine olive oil through cayenne ingredients in a large bowl, add chicken and toss to coat. Coat a large skillet with non-fat cooking spray and heat on medium high. Add chicken and cook on both sides 4-5 minutes until browned and cooked through. Serve hot with brown rice or a baked sweet potato, as the starchy side dish will cut the heat of the spice on the chicken. Serves 4. FOR MORE RECIPES FROM THIS AND OTHER BOOKS, VISIT FAMILY HEALTH & WELLNESS MAGAZINE’S WEB SITE FAMILYHW.COM

familyhw.com – July/August 2012

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companies with

You recycle, eat organic foods

PURPOSE doing their part for mother earth THE TIGER’S EYE SKINCARe, INC.

8016 Folsom-Auburn Road, Folsom 916-988-4973 • tigerseyeskincare.com

Looking to care for your skin the healthy way? “We do a natural exfoliation, which removes the dead cells on the client’s face or body,” says Myriam Liberman, esthetician and owner of The Tigers Eye Skincare, Inc. in Folsom. The treatment is done with a natural clay, which does not contain any sulfur or harmful ingredients. The service lasts 90 minutes and clients see results. “When the client gets up from the facial bed all of the dead cells are on the sheet,” Liberman says. “There is never any redness or adverse effects. The skin is glowing because it is completely clean, and make-up can be applied immediately if the client wants to.” Customers can purchase a homecare system as well, including the Hydrating Moisture Cream (a Family Health & Wellness Magazine staff favorite!). “The main ingredient in the products is aloe vera and is made as naturally as possible using grapefruit extract as a preservative,” Liberman explains. “The products can be used by everyone in the family, as they are effective for all skin types and conditions.”

Family Health & Wellness

July/August 2012 – familyhw.com

and live life trying to reduce your carbon footprint. You know that a few simple things can have big results. Read on as Family Health & Wellness Magazine introduces you to nine green-thinking companies and their products that could change the world. BY KRISTEN CASTILLO

CASCADE FOR THE HOME

cascadeforthehome.com Chances are recycling is one of the major ways you’re taking care of the Earth. That’s why Jill Miller and her team at Whole Foods Market in Roseville love Cascade for the Home recycling bins. “Managing and organizing your recyclables has never been easier,” Miller says. “Keep utility areas clutter free, even in small spaces.” The set of three six-gallon recycling bins, which are sold in Whole Foods Markets’ Produce Patio Garden Center, are made of at least 35-percent recycled content. “Their beautifully designed countertop composter makes it easy for everyone to start this waste-reducing, Earth-friendly habit by reducing trash volumes and transforming waste into a beneficial soil conditioner,” Miller says. The bins are stylish too…in colors like green, blue, orange and pink.

body basics 364 Main Street, Placerville 530-622-2988 • shopbodybasics.net

It’s easier than ever to get pampered and go green at the same time. “The fact that a product is organic allows for the peace of mind that they are not going to absorb something potentially harmful,” says Amy Wagner with Body Basics in Placerville. One of her favorite organic products is an Organic Sunflower and Shea Oil for body/massage, which starts at $4.95 for two ounces. If you want to try a product before buying it, Body Basics offers free one-ounce samples. Have an empty Body Basics container? Save it! You can get a refill at the store, save a little money (with a refill discount) and help the environment.

The Tiger’s Eye Skincare photo by Aaron Roseli.

4 green toys, inc.

All photos courtesy of their respective organizations.

greentoys.com

Do you feel good about the quality and safety of your kids’ toys? That’s hard to do these days, but one company in based in Mill Valley, California, is working hard to produce fun, safe and “green” toys. “We focus on classic products that allow kids to use their imagination and create things with them,” says Laurie Hyman, co-founder of Green Toys, Inc. “The products meet the highest safety standards, are quantifiably eco-friendly, and made in the U.S.A.,” Hyman says. The company started with four toys: a tea set, dish set, sand play set and an indoor garden set. Now, they offer about six to 10 new products each year. Their current top seller is a dump truck. “We source recycled milk jugs from southern California, shred, clean, and turn them into ‘recycled’ new plastic resin,” Hyman shares. “They’re injected molded into Green Toys at a facility in the Bay Area.” The company is conscientious about keeping their carbon footprint low. “By using recycled plastic, the energy saved is tremendous,” Hyman says. “When you look at a product, that’s really quantifiable.” Green Toys are available at specialty retailers like Whole Foods Market and Pottery Barn Kids.

familyhw.com – July/August 2012

Family Health & Wellness

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COMPANIES with1

PURPOSE

916-817-BUGS • trustecoguard.com Many consumers may think pest control has to involve harsh chemicals, but that’s not necessarily true. “We want to be as environmentally responsible as possible,” says Curtis Wills, owner of EcoGuard Pest Management in Folsom. Their quarterly service is a system geared to treat pest problems associated with every season. Ants and spiders are the top two pest complaints. One chemical that they use is Essentria IC3, a product certified by the National Organic Program. It doesn’t have aquatic toxicity, which means it’s safe if it gets in the water supply. “We really care about what we’re applying,” Wills explains. “We pride ourselves on using materials with the least environmental impact.”

EUROPEAN SLEEP DESIGN

Are you tired of sleeping on a worn-out mattress that’s probably not made of natural materials? “We are a specialty mattress store; the components we use are all natural and come from sustainable, natural resources,” says Jill Huckaby, who with her husband Chip, owns European Sleep Design in Folsom. They use all-natural latex, wool and cotton, as well as other sustainable products to make their sleep systems. Even all of their sheets and bedding are made from organic cotton. While traditional mattresses are synthetic and petroleum based, mattresses from European Sleep Design are made of Talalay latex, which is a natural resource from the sap of rubber tree plants. The mattresses, which are breathable and non-toxic, are certified safe by an environmental testing board in Switzerland known as Oeko-Tex. “You know that you’re not touching or breathing any chemicals that are bad for your body,” Huckaby explains. All mattresses are made to order; they can even split the mattress density for a couple sleeping side by side. The beds don’t use a box spring, but a slat system that is adjusted to each individual. Mattress and slat prices, in queen size, start at approximately $1,900. Orders are ready in three to four weeks.

You can be chic and environmentally responsible by using a ChicoBag to tote everything from lunch and your iPhone to magazines and more. “With styles ranging from standard shopping bags to shoulder totes, snack bags, produce bags and more, we make products that provide easy-touse alternatives to disposables,” says Sierra Norton, media relations manager with The ChicoBag Company. Customers like the bags’ durability, convenience and fashion-sense. All ChicoBags, including the popular rePETE products which are made from recycled materials, are machine washable and backed by a one-year warranty. The bags are sold in almost 4,000 retail locations across the country, including Whole Foods Market, Nugget Market and Elliott’s Natural Foods.

ECOGUARD PEST MANAGEMENT

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THE CHICOBAG COMPANY • chicobag.com

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FUTURE FRIENDLY FURNITURE Auburn, 916-214-6699 • futurefriendlyfurniture@gmail.com

Whether you’re looking for interesting chairs, tables or other types of furniture, you can get a great product that’s good for the environment, too. Ryan Barsuglia and his wife Rachael, own Future Friendly Furniture, which he says is not a furniture company: “It is an eco-friendly custom-made functional art company.” The environmental benefits include reclaiming wood and repurposing items that would otherwise rust into something functional. “The materials we use have a background, be it a bolt from an abandoned gold mine or a plank from a railroad bridge,” Barsuglia says. “We produce pieces that are as beautiful and unique as they are solid and useful.”

GREEN MOMMA PARTY GUIDE • womensvoices.org/green-momma-parties

You don’t want dangerous chemicals lurking in your home, especially if you have children or pets that could be vulnerable to the toxins’ harmful effects. “We know parents want to ensure a healthy start,” says Cassidy Randall, campaign and outreach manager with Green Momma Party Guide. “They want to be living in a healthy home.” Identifying toxins can be an “overwhelming chore” that’s “daunting,” explains Randall, who created the parties to empower women and get them talking about living green. During a Green Momma Party, host and guests can go room-by-room identifying and talking about dangers. The host and typically five to 10 guests discuss ways to make the rooms clean, green and better for you. One easy change to make? Avoiding synthetic fragrances. “Synthetic fragrance can be made up of up to 100 chemicals,” Randall says. “Reducing your use of fragrance means you reduce your exposure to a whole host of unknown chemicals.” Guests love creating one or more do-it-yourself recipes to fix trouble zones in the house, such as making non-toxic bug repellent and green cleaners. Unlike other at-home parties, Green Momma Parties are free. “This is totally guilt-free,” Randall says. “Making even one change is huge.” •

July/August 2012 – familyhw.com

FOR MORE COMPANIES WITH A PURPOSE, VISIT FAMILY HEALTH & WELLNESS MAGAZINE’S WEB SITE FAMILYHW.COM

All photos courtesy of their respective organizations.

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WhOLE FOODS MARKET COZMIC CAFÉ AND PUB

CONSCIOUS 8 LOCAL AND HEALTHY EATS

BY DANIELLE ENNS // PHOTOGRAPHY BY DANTE FONTANA I’ve always been one for healthy eating, but in the past few months I had been forgoing nutrition for convenience all too often. Recently, I decided to buckle down and kick-start a healthy eating plan that included lean protein along with more fruits and vegetables, while replacing starchy white carbs with their whole-grain alternatives. Although I know going meat and dairy free doesn’t work for my body 24/7, I still love exploring and enjoying vegan, vegetarian, raw and organic cuisine for the wholesome and flavorful benefits they provide. Thankfully, our area boasts a number of healthy eats to choose from. Here are eight of my favorites. Bon appétit!

Family Health & Wellness

July/August 2012 – familyhw.com

CUI WHOLE FOODS MARKET

1001 Galleria Boulevard, Roseville | 916-781-5300 270 Palladio Parkway, Folsom | 916-984-8500 wholefoodsmarket.com Always a favorite among hungry shoppers and those looking for a quick weeknight meal, Whole Foods Market’s prepared foods and hot bar section offers a wide selection of entrées, soups, sides and a killer salad bar. There’s a

COZMIC CAFÉ AND PUB 594 Main Street, Placerville | 530-642-8481 ourcoz.com This popular organic café has become a favorite for Placerville residents to grab a healthy bite at all hours—morning, afternoon and night. Not only do they have breakfast and lunch options, but those looking for nighttime entertainment can grab food downstairs before heading up to the pub.

“

The flavors are big and the menu is varied.

ISINE good amount of lean protein selections (think organic chicken breasts, grilled Atlantic salmon and fresh roasted turkey) that can easily be paired with veggie sides like beets, steamed bok choy or a salad. The array of vegetarian and vegan-friendly food is equally as impressive. After sampling the sesame tofu behind the counter, I ordered two big pieces—each of which I devoured with their pre-dressed kale salad from

the hot bar. I loaded up as many veggies and grains as I could fit into one of their small to-go boxes (Whole Foods Market charges by weight for all hot and salad bar items) and tried a few bites of dishes like roasted cauliflower and quinoa salad. The indoor seating is tucked away from the hustle and bustle of the store, and it’s a perfect place to refuel before or after a shopping trip.

You can expect to find dishes like organic breakfast burritos and scrambles, veggie wraps, Asianand Spanish-style rice bowls, nutburgers and huge salads, plus fresh juices and smoothies. The food is creative, nourishing and most importantly, organic and fresh. Locals looking for free WiFi can hit up the café, which is built into the side of a historic gold mine. After tasting their righteous rice bowl, I understood what the fuss was about. The steaming bowl of organic brown rice and beans, veggies, melted cheese, salsa, avocado and a drizzle of cilantro-sour cream (I added turkey for some lean protein) hit the spot after a long day at work. I washed it all down with their signature rainbow juice, a nutritious and tasty blend of carrots, beets, spinach, cucumber, celery and ginger...refreshing!

familyhw.com – July/August 2012

Family Health & Wellness

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PAUL MARTIN’S AMERICAN BISTRO

ANDY NGUYEN’S VEGETARIAN RESTAURANT 2007 Broadway, Sacramento | 916-736-1157 andynguyenvegetarianrestaurant.com Hailed by critics and diners alike as one of the best places for vegetarian dishes in Sacramento, Andy Nguyen’s has been serving up meatless Asian-fusion dishes since 1984. The Buddhist-inspired restaurant offers both lunch and dinner menus featuring wraps, soups, spring rolls and salads, plus signature items from the “fire grill.” Vegetable-based dishes boast flavors like sesame, ginger, lemongrass and coconut, among others. They also serve a wide selection of soy-based meats—everything from grilled soy beef (their Vietnamese bistro burger is killer) to baby-back sugarcane soy ribs. I sampled a few of their veggie spring rolls, along with the bodhisattva wraps, which feature grilled, faux-chicken strips, mint, cilantro and rice noodles in a lettuce wrap. Each crispy, flavorful bite was highlighted by the satisfying texture of the grilled “chicken.”

• • •

BAAGAN 910 Pleasant Grove Boulevard, Suite 160, Roseville 916-771-2117 | baagan.com

PAUL MARTIN’S AMERICAN BISTRO 1455 Eureka Road, Suite 100, Roseville | 916-783-3600 paulmartinsamericanbistro.com This organic restaurant has become a Roseville hotspot in recent years, and for good reason. The chic, dimly lit restaurant offers diners with upscale tastes a chance to sample organic, freshly prepared and locally sourced dishes at a reasonable price. Their California-centric wine list and wide selection of local craft beers (in addition to their spirited cocktail menu) should not be missed. The menu boasts both gluten-free and “heart-friendly” options, like roasted butternut squash soup, grilled prawn salad and a three-mushroom burger (mushroom

Family Health & Wellness

patty, garnished with arugula and fresh pesto aioli). The free-range “brick” chicken (a sizeable portion containing both breast and leg meat), sourced from Pittman Family Farms near Fresno, was rich, perfectly moist and oh-so-flavorful —a feat only made possible without the addition of antibiotics and hormones. I opted for a side salad with vinaigrette instead of mashed potatoes and also sampled their popular chilled quinoa and bulgur salad; both were equally fresh and full of flavor. Had I gone for dinner, I’m sure I would have splurged for dessert—their strawberry shortcake, prepared with locally grown strawberries, fresh cream and homemade biscuits looked divine. But then again, I’m sure I’ll be back.

July/August 2012 – familyhw.com

The ideal alternative to a quick fast-food meal or calorie-laden lunch, Roseville’s newest organic hotspot, Baagan, offers café-goers a new take on lunch. With soups, veggie sandwiches, wraps and paninis that each offer Indian-inspired flavors, plus traditional Western options like loaded salads, it’s the perfect midday spot for a healthy bite. Baagan also whips up delicious and unconventional vegan smoothies; creamy and sweet, they’re a perfect treat for those looking to indulge in something more nutritious than a drive-thru milkshake. I sampled their veggie wrap, which came packed in a raw nori sheet and was filled with veggies and an absolutely divine cheesy chipotle spread, made fresh at the restaurant. Each bite was delectable. Luckily I saved room for their gluten-free vegan donut hole. Make sure to grab a bag of their signature cheesy kale chips on the way out—you’ll regret it if you don’t.

SUNFLOWER DRIVE IN

freshii

10344 Fair Oaks Boulevard, Fair Oaks | 916-967-4331 sunflowernaturalrestaurant.com

FRESHII 2776 E. Bidwell Street, Suite 500, Folsom | 916-983-1400 | freshii.com This eco-friendly and healthy take on a typical “fast food” restaurant offers organic lunch and dinner options that will appeal to even the healthiest (and pickiest) of eaters. With big flavors that come across in everything— from fresh salads and wraps to noodle bowls, burritos and soups (vegan, vegetarian and gluten-free options are all available)—it can be tough to choose. I settled on the superbiotic vegan salad with tofu and watched as the friendly staff assembled my meal. Soon after, I dug into the crispy greens (romaine/spinach blend) topped with fresh tofu, garbanzo beans, sun-dried tomatoes, cucumbers and corn. Delish!

Providing Fair Oaks with all-natural vegetarian and vegan fare since 1978, this landmark drive-in-style restaurant boasts a quaint walk-up counter and a large outdoor seating area. Although parking is limited, the delicious veggie cuisine is more than worth any wait. On my last visit, I sampled the nutburger (hearty nutmeat patty served on a whole-wheat bun with veggie fixings) and nutty taco (seasoned nutmeat cooked with onions and bell peppers; served with lettuce, tomatoes, hot sauce and avocado). With other items like veggie burritos and sandwiches, it’s the perfect place to get your food fast and diner fix, all while sticking to your diet. French fries and soda are not sold here; instead, sides include garden and fruit salads, rice and bean cups and vegan potato salad. Sip a fresh fruit smoothie or mixed green veggie juice under the shady umbrellas outside, or indulge in a dairy-free carob milkshake or non-fat frozen yogurt shake. The emphasis on whole, natural foods served in a comforting fashion is inspiring, and just proves that healthy does not have to be boring.•

• • •

MYLAPORE 1760 Prairie City Road, Folsom | 916-985-3500 mylapore.us Whether you’re in the mood for healthy—or want to indulge—in vegetarian and vegan ethnic food, this casual Indian eatery is the perfect spot for a quick lunch or dinner. According to my friendly waitress, Mylapore sets itself apart from other Indian destinations by grilling and sautéing dishes that are usually fried. In The extensive menu may addition to their be entirely meatfree, but it’s broad menu, popular items are bursting with different dishes displayed with and flavors that would intrigue pictures above even the most devoted of the register (perfect for indecisive carnivores. p a l a t e s ) . A ft e r some debate, my stomach chose for me and settled on the weekday “thali” meal—a special that comes with your choice of Indian flatbread along with small sample sizes of different sides like potato and chickpea curries, vegetables and a few different soups/stews. Afterward, I sipped a hot cup of masala chai while enjoying the breeze in their quaint outdoor seating area.

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SUNFLOWER DRIVE IN FOR MORE LOCAL AND HEALTHY EATS, VISIT FAMILY HEALTH & WELLNESS MAGAZINE’S WEB SITE FAMILYHW.COM

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READY OR NOT prepare before disaster strikes

Family Health & Wellness

July/August 2012 â&#x20AC;&#x201C; familyhw.com

BY MARGARET SNIDER

f we think at all about preparation for a possible disaster, it is as something we will do tomorrow. And tomorrow, as everyone knows, is always a day away. Statistics from the Federal Emergency Management Agency (FEMA), report that nationwide in 2011, there were 99 major disaster declarations, 29 emergency declarations and 114 fire management assistance declarations. Those are only the major large-scale disasters and emergencies. Smaller scale, more local events are much more numerous. “We’re always trying to encourage people to prepare before disaster strikes rather than trying to respond after the disaster hits,” says Trista Cunningham, communications director with the Capitol Region Chapter of the American Red Cross. The American Red Cross is well known for quick and effective assistance under a multitude of conditions all over the world. According to their Web site, the organization responds to about 70,000 disasters each year. However, response can be delayed, and a situation may need immediate action. What can we do to take responsibility and to safeguard ourselves and our families? The Red Cross breaks it down into three simple steps: get a kit, make a plan and be informed.

GET A KIT

A three-day emergency supply kit is a priority to help your family survive in an emergency. Three days will allow time to reach a place of safety, for help to arrive or for the crisis to pass. A good 72-hour kit will have food and water for each member of the family (rotated periodically for freshness), a radio for up-to-date information, flashlight, batteries, necessary medications, a change of clothes, supplies for children and pets, extra cash and copies of important documents, such as driver’s licenses and health insurance information. Other possible items to include are basic first-aid supplies, water purifier, personal hygiene items (hand sanitizer, toilet paper, feminine

supplies and soap) and blanket or sleeping bag. It all depends on your family and what you need—just be sure that the kit is easily accessible and portable.

MAKE A PLAN

Jerrold Bushberg, Ph.D., chair of the UC Davis Health System Emergency Preparedness Committee and clinical professor of radiology, admits that it is hard for people to prepare in advance. “You’re preparing for something that you’ve never experienced and hope will never happen,” Dr. Bushberg says. “It takes a certain commitment that is often outside of the consciousness of most people in their day-to-day life.” Finding succinct information lacking, Dr. Bushberg, who was involved with emergency response while in the Navy, took the initiative to start a project that resulted in a booklet titled Are You Prepared? He enlisted the help of the Sacramento County Department of Health and now has the booklet available in seven languages (ucdmc.ucdavis.edu/areyouprepared). The document outlines how to plan and prepare for a number of different types of disaster and emergency situations, from floods, earthquakes and fires, extreme weather, personal or public health emergencies to terrorism and other threats to public safety. By knowing what to expect and how to prepare, we can move quickly into effective action when it’s needed. Planning suggestions from the Red Cross include having an evacuation route and an arranged meeting place right outside your home, as well as farther away from your neighborhood, in case it is not possible to remain or return home. “It’s not likely that disasters are going to strike when everybody’s at home all together,” Cunningham says. “So you want to make sure that if somebody’s at work and somebody’s at school that you have one set place where you’re going to meet to make sure everybody’s okay.” The Red Cross also suggests choosing one out-of-the-area family contact to whom

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everyone will call and check-in with, in the event of a disaster. When local phone lines are tied up, long distance lines may still be open, and Aunt Sue back in Iowa, Cunningham says, can field the information and tell family members who is okay and who has not yet been heard from. Not only that, but texting is sometimes available when regular cell phone service is not, because the data plans run on a different system, according to Cunningham. So texting may work when phone lines don’t.

BE INFORMED

Matt Cathey, deputy sheriff with the Office of Emergency Services, El Dorado County, says that most counties have a Community Emergency Response Team (CERT). A FEMA-sponsored class first trains volunteers how to prepare for themselves and their families. After being certified, these volunteers may help first responders in disaster situations. “We always talk about the Katrina effect, where most of their citizens were underprepared on how to help themselves,” Cathey says. “Many immediately looked to the government to provide even the most basic necessities—water, food, shelter. CERT will really emphasize how to better prepare yourself and not to rely so heavily on the government to provide for you.” CERT members sometimes provide assistance to first responders. In Georgetown, Cathey says, when the fire department rolls out to a fire, some of the local CERT team members go with them. Firefighters can only stay actively fighting the fire for a certain amount of time. “Then they have to come out, and they go to an area called Rehab where they get water and get their air tanks refueled or re-energized with fresh oxygen,” Cathey says. “The CERT teams will assist the fire department in that Rehab station.”

HELP OTHERS

Being prepared with a kit, a plan and good information will allow individuals and families to help others if disaster strikes. “Families who are prepared feel

Family Health & Wellness

calmer during the disaster, but they are also able to recover more quickly,” Cunningham says. “If your family is taken care of, and you have the supplies you need, that frees

SAFELY OUT Recognizing that we all need to be “first responders” during a major disaster, the SAFELY OUT™ Kit provides a unique alert and helper system so that a vulnerable person knows that at least three of his or her neighbors have agreed prior to a disaster that they will assist them to safety. SAFELY OUT™ Kits also enable neighbors to help vulnerable neighbors get out with the critical information needed to reunite them with family or caregivers, alert others of their medical needs and more. The SAFELY OUT™ Project thus serves as a vital “force multiplier,” greatly assisting professional emergency responders with carrying out their difficult and often dangerous duties. The elements of the SAFELY OUT™ Kit include: • Door Hanger that can be used to signal for assistance using the red “NEED HELP” side, or let others know when the vulnerable are “SAFELY OUT™ using the green side • Refrigerator Magnet Booklet for recording the essential contact information • Helper Information Sheets giving those volunteering to assist a vulnerable person the information they need to do so effectively • Storage Bag for keeping spare medicines, medical insurance information, etc. safe inside the refrigerator, a place which is air tight, water tight, and fire resistant • Wallet Information Card carried by the vulnerable in the event of disaster while away from home • Kit How-To Brochure • A permanent marker and erasable ink pen to complete the Kit contents • An adhesive strip to hang the “NEED HELP” sign in a window should the front door not be easily visible from the street Find out more and get your SAFELY OUT™ Kit at citizenvoice.org/safely_out. Reprinted with permission of CitizenVoice.

July/August 2012 – familyhw.com

you up to go and help your neighbors as well.” Your local church may have plans, too. “We do have a plan in place,” says Jon Fish, president of the Interfaith Council of greater Sacramento. “But it all funnels through the individual churches and not the Interfaith Council per se—though we teach it and discuss it often.”

FOLLOW REGULAR PROCEDURES

Dick Simmons, emergency services program manager with Placer County Office of Emergency Services, emphasizes that while the county emergency services has a role to play in any disaster, it is not as a first responder, which would be fire, police and sheriff departments, as well as medical/ambulance resources. It’s important to follow regular procedures. “Call 9-1-1,” he says. “The system is set up; they know how to handle it.” The county’s role is as an overseer, coordinating with the Red Cross regarding the setting up of shelters, or in locating sources for transportation needs that can’t be met locally.

ACT NOW

The time and effort involved for disaster planning can seem overwhelming to some people. Cunningham suggests taking the first step now. “Maybe you go online and you download the list,” she says. “Just print it out. And then the next time you’re at the grocery store, you pick up an extra case of water, or a box of energy bars, so that it’s step by step and it doesn’t make you feel so overwhelmed.” When your three-day kit is in place, you may even be ready to go a step further and prepare for two weeks. You can help yourself, your family and your community by starting the process to be prepared. •

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Sierra Regency blends sophisticated services with resort style ambiance. Our warm, friendly and professional staff have a fine reputation for providing the highest quality of service and hospitality. Located on six acres, our gated community offers features that are unique to this area. Heated indoor pool, eight court yards, walking path, and great location, just to name a few.

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HEALTH MATTERS

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YOUR PET’S HEALTH Cameron Park pup Rosie

IT’S BUGGY OUT THERE! Keep Your Pet Pest-Free This Summer BY LEEANN DICKSON

ight now, all things bloodsucking are the rage. Handsome glamorous vampires rule in movies, television and books. Film legend Bela Lugosi made audiences in the 1930s swoon when he exclaimed to his helpless victim, “I want to suck your blood!” But, you don’t need a sharp-toothed guy in a black cape to drink the fluid in your veins…just step outside and see what insect taps you for a meal. It doesn’t happen that much to us humans; it’s the furry and fluffy members of our family that face the most blood loss from some very real and ugly critters. According to the Centers for Disease Control (CDC) a parasite is defined as an organism that lives on or in a host and gets its food from or at the expense of its host. These are not only a pain for us and our pets, but their presence can be health and life threatening. “Parasites are a nuisance and can cause such frustration,” says Jennifer Sweet, D.V.M., with Blue Ravine Animal Hospital in Folsom. “You need to control them before they make your animal sick.” If we really thought about all parasites that can make a home on or in our pets, we probably wouldn’t let them enjoy the outdoors. Just by walking your dog you’re exposing him to a plethora of tiny insects that can cause everything from itchy skin to death. Then, if you think too much about it, you start considering that your four-legged friend could possibly be depositing these unwanted and unhealthy bugs in the house. Yikes! If you have a well-used cat door, your sweet purring kitty can also host and bring in many unwanted parasitic visitors. There’s a very true and old saying: “A house is not a home without a pet.” However, sometimes that pet can bring in a pest! Fleas are the most prevalent of the parasites that attack our animal companions. Adult fleas run around on our pets; and while sometimes we can see them, most times we can’t catch them. If prevention and treatment is not adequate they can do some real damage to our pet’s health. If left unchecked, these blood consumers can cause anemia and are responsible for the most common skin problems ailing our pets. Fleas have a very complex lifecycle, and it can be difficult to treat an infestation on your pet or in your home. Curtis Wills, owner of EcoGuard Pest Management in Folsom, explains: “Fleas can multiply very quickly. Fact is, a female flea can lay up to 40 eggs a day, and the eggs take 2-5 days to hatch. And there is no product that kills eggs – you have to treat the larva, pupae and adults. That’s why it is best to stop them before they start feeding on your pet or living in your home.” Dr. Sweet agrees. “Prevention is the key to keeping your pet parasite free,” she says. Many topical and oral medications that will keep fleas at bay are available through your pet’s veterinarian.

Family Health & Wellness

July/August 2012 – familyhw.com

Photo courtesy of Lisa Van Dyke.

YOUR PET’S HEALTH Coming in at a close second on the nuisance meter are ticks. These eight-legged bugs attach themselves on the skin of our pets and start dining. Ticks come in a variety of sizes and are sometimes hard to spot...until they become engorged with your pet’s precious blood. Ticks can transmit several life-threatening ailments to you and your pets, including Lyme disease and Rocky Mountain spotted fever. Unlike fleas there is no oral medication for tick prevention, so it must be administered topically. Area parasitologists predict that we will see more fleas and ticks this year, due to our inconsistent weather patterns. And Wills agrees. “Most definitely, we are seeing an increase in both fleas and ticks,” he says. It’s best to control the flea and tick population in your home and yard. “For most of us, pets are family,” Wills explains, “and preventive maintenance should be taken to avoid the discomforts that these creatures commonly create.” However, that might be easier said than done. “Raccoons, skunks and squirrels travel through your property,” Wills says. “They carry fleas and ticks, too.” Taking your best bud for a walk on a local trail puts him at risk of picking up a few parasitic hitchhikers. “If you walk your dog off your property, you are going to see pests on your pet,” Wills says. Your pets can also ingest any one of hundreds of harmful intestinal worms and parasites. RESOURCES These nasty bugs live Blue Ravine Animal Hospital in your pet’s digestive 916-984-0990 tract, depriving your blueravineanimalhospital.com pet of essential nutrients. By feeding on your Centers for Disease Control pet’s lifeblood, they can 800-232-4636, cdc.gov cause health havoc and EcoGuard Pest Management even death. To determine 916-817-BUGS, trustecoguard.com if your buddy is suffering, you need to evaluate their behavior, such as listlessness or fatigue and have their stools professionally examined. “It is important not to selftreat your pets,” Dr. Sweet explains. “There are different treatments for different parasites, and they must be correctly identified before a treatment regimen can start.” The bottom line is there are many local professionals ready and willing to help you keep parasites off and out of your furry friends. Your pets and family will thank you for it. •

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ASK THE EXPERTS

I suffer from excessive underarm sweating. I’ve tried every over-thecounter antiperspirant on the market and nothing really helps. I heard that there’s a new procedure that can really help curb excessive underarm sweating. Can you tell me what it’s about and what the risks are?

Axillary hyperhidrosis, or excessive underarm sweating, affects millions of people around the world (about three percent of the population). It is a medical condition in which the underarm sweat glands are overactive and produce more sweat than is needed to cool the body. Excessive underarm sweating can be a truly debilitating, daily struggle that interferes with all aspects of a person’s everyday life. Many of the patients we see at our practice are embarrassed and anxious about their underarm sweat. They’re tired of ruining their clothes—

in fact, many of them bring another shirt to change into after their appointments. Most of these patients say they’ve tried everything, from medical deodorant to Botox injections, but these only provide temporary relief. They want a safe and permanent solution. A recent medical treatment for axillary hyperhidrosis is miraDry. It’s a quick procedure that uses the only FDA-cleared, non-invasive technology to provide lasting results. MiraDry uses precisely controlled electromagnetic energy to eliminate underarm sweat glands. Because the sweat glands don’t come back once eliminated, the results are dramatic and lasting. In fact, in a recent clinical study, the average sweat reduction was 82 percent. The outpatient procedure generally lasts about two- to two-and-a-half hours total, and there is minimal to no downtime following the treatment. Patients are usually advised to have two procedures three months apart in order to maximize the results. As a physician who offers this procedure, I’m constantly asked, “Don’t I need my underarm sweat glands?” or, “Will there be any compensatory sweating in other parts of my body?” The answer to both questions is no. Our bodies contain more than four-million sweat glands, and only two percent are located in the underarms. Eliminating these glands will not affect the body’s ability to cool itself. —Suzanne Kilmer, M.D. Suzanne Kilmer, M.D. is with Laser & Skin Surgery Center of Northern California.

FOR MORE Q & As FROM OUR ADVISORY BOARD, VISIT FAMILY HEALTH & WELLNESS MAGAZINE’S WEB SITE FAMILYHW.COM.

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July/August 2012 – familyhw.com

There are so many great health and wellness professionals in our region, and several have graciously agreed to be part of Family Health & Wellness Magazine’s Advisory Board. Look for their contributions to this and future issues along with our Web site. We invite you to get to know our Advisory Board Members: Christine Cambridge, M.D. Marshall Medical Center Provider marshallmedical.org Brett Christiansen, M.D. Marshall Medical Center Provider marshallmedical.org Michael Clifford, N.M.T. Hands on Healer handsonhealer.net Timothy E. Phelan, M.D. Creekside OB/GYN of Folsom Medical Corporation creeksideob.com Michele Raithel, N.D., C.M.O. Revolutions Natural Medical Solutions, revolutionsdocs.com Masoud Rashidi, Pharm.D. Innovative Compounding Pharmacy, icpfolsom.com Celia Remy, M.D. Vitality Medical Laser & Skin Clinic vitalitymedicallaserandskin.com Wendy Stedeford, MSAOM, L.Ac. Wendy Stedeford Acupuncture & Chinese Medicine wendystedeford.net Kenneth Sumida, M.D. Nuance Cosmetic Surgery nuancecs.com Monica Tavallaei, D.M.D. Make A Smile, makeasmile.com Tracy Toms, M.S., R.D. Mercy San Juan Medical Center mercysanjuan.org Katharina Truelove, M.D. Marshall Medical Center Provider marshallmedical.org

Photo of woman © Igor Mojzes/fotolia.com. Photo of Dr. Kilmer courtesy of Laser & Skin Surgery Center of Northern California.

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