Family Health & Wellness, January/February 2013 by Style Media Group

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health & wellness JANUARY/FEBRUARY 2013

FAMILYHW.COM

FORGET ME NOT UNDERSTANDING ALZHEIMER’S DISEASE

easy ways to renew your body, mind and spirit

CAUGHT IN THE NET

snow play

SOCIAL MEDIA ADDICTION

DON’T MISS A BEAT BE HEART HEALTHY

HOME ALONE MANAGING YOUR PET’S SEPARATION ANXIETY

Health Benefits of Winter Sports

SACRAMENTO

PLACER

On the cover:

Skiing at Squaw Valley! For more winter sport ideas and their health benefits, turn to page 36.

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contents

amily

health & wellness January/february 2013

familyhw.com

IN THIS ISSUE...

MORE...

6 8 14

Your Child’s Health

The Dirt on Chores—Teaching Kids Responsibility by Jenn Thornton

Your Child’s Health

A Shot of Reality—Vaccine Facts and Fiction by Kristen Castillo

Your Health

Don’t Miss a Beat—Be Heart Healthy by Kristen Castillo

Snow Play

Health Benefits of Winter Sports by Kelly Soderlund

Fresh Start

19 Easy Ways to Renew Your Body, Mind and Spirit by Kourtney Jason

Forget Me Not

Understanding Alzheimer’s Disease by LeeAnn Dickson 4

Family Health & Wellness

January/February 2013 – familyhw.com

Editor’s Note Health Happenings SWAG:

Products for Your Health & Wellness

Your Health:

Caught in the Net— Social Media Addiction

30 Nutrition:

Eat Like a Caveman— Is the Paleo Diet Healthy or a Hoax?

Dish: Recipes for Healthy Living

48 Your Pet’s Health:

Home Alone—Managing Your Pet’s Separation Anxiety

50 Ask the Experts:

Our Advisory Board Answers Your Questions

EDITOR’S NOTE

amily

s it me, or did this year go by in the blink of an eye? When I was a little kid and NOT ME ET I’d complain about how long the days RG FO were, an adult would invariably say, “that will change when you get older.” I would, of easy ways to renew your body, mind course, give the biggest exaggerated eye roll and spirit that I could muster. Fast forward many, many years, and that adult was right (it was probably my mom or my dad, but don’t tell them, ok?). As we start a new year, the question y I have to ask myself is, “am I stopping to a pl smell the roses?” Invariably, the answer is, not enough. As I read through Kourtney Jason’s feature article, “Fresh Start: 19 Easy Ways to Renew Your Body, Mind and Spirit,” I was reminded to take time for myself—something that’s all too easy to push aside in the day-to-day caring of others. Perhaps you need a reminder, too? Turn to page 40 to begin your fresh start! Have you ever thought you nourish your body and your spirit through the foods that you’re eating? Authors Denise Linn and Meadow Linn believe this and have put forth a new book, The Mystic Cookbook: The Secret Alchemy of Food. They shared some of their thoughts and their recipes from the book for our Family Health & Wellness readers to enjoy—turn to page 32 for a sampling. February is Heart Health Month, which begs the question, “how healthy is your heart?” Cardiovascular disease is the number one cause of death in the United States, and heart disease kills more women than the top three cancers combined. Do we have your attention now? Learn more about heart health in Kristen Castillo’s article, “Don’t Miss a Beat: Be Heart Healthy,” starting on page 22. Winter brings the cold and for many of us that opens up a world of fun outdoors, but did you realize that many of the winter sports we enjoy have tremendous health benefits as well? Check out Kelly Soderlund’s feature, “Snow Play: Health Benefits of Winter Sports,” to get inspired to get out there and play! We exercise our bodies regularly (or at least we should!), but are you taking the time to exercise your mind? Research leads us to believe that the more you keep your mind active, the more likely you could delay debilitating brain maladies such as dementia and Alzheimer’s. In LeeAnn Dickson’s feature, “Forget Me Not: Understanding Alzheimer’s Disease,” she explores the difference between dementia and Alzheimer’s, and presents research to help deter the disease—read more starting on page 44. We’ve packed this issue with even more, and, of course, with every issue of Family Health & Wellness Magazine, it’s our mission to bring you information and resources that you can actually use—we hope we’ve achieved that mission. And, as always, 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@familyhw.com. Here’s to your health and wellness, and a fabulous 2013! health & wellness

ARY 2013 JANUARY/FEBRU

FAMILYHW.CO

ING UNDERSTAND ASE DISE ALZHEIMER’S

CAUGHT IN THE NET

SOCIAL MEDIA

snow

BE HEART HEALT

ALONE HOMEING YOUR PET’S

MANAG ANXIETY SEPARATION

and their

PLACER

MEGAN WISKUS Managing Editor NELLI BADIKYAN, JAMILA B. KHAN, PARIS RYAN, KELLY SODERLUND Editorial Interns DANTE FONTANA Staff Photographer CONTRIBUTING WRITERS Abigail Blank, Kristen Castillo, LeeAnn Dickson, Kourtney Jason, Jamila B. Kahn, Corrie Pelc, Kelley Saia, Janet Scherr, Margaret Snider, Kelly Soderlund, Jenn Thornton

Valley! Skiing at Squaw sport ideas For more winter 36. turn to page health benefits,

GARY ZSIGO Art Director

EL DORADO

GEORGE KENTON DESIGN Graphic Designer | 760-342-3611 | gkenton@verizon.net

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LESLEY MILLER, AARON ROSELI Staff Graphic Designers DEBRA LINN Advertising Director 916-988-9888 x114 ADVERTISING SALES REPRESENTATIVES TAMI BROWN 916-988-9888 x117 REG HOLLIDAY 916-988-9888 x121 JOANNE KILMARTIN 916-607-9360 CARRIE MCCORMICK 916-988-9888 x112 DEBBIE NEWELL/NEWELL & ASSOCIATES 916-983-9359 LYNN ORR 916-988-9888 x118 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 COVER PHOTO BY KEOKI FLAGG, COURTESY OF SQUAW VALLEY. Family Health & Wellness is printed on recycled paper. Please recycle this magazine.

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Tel 916-988-9888 • Fax 916-596-2100 stylemg.com | familyhw.com © 2013 by Style Media Group. Family Health & Wellness is a bimonthly 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.

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Cover photo by Keoki Flagg, courtesy of Squaw Valley.

WENDY SIPPLE Editor/Publisher

On the cover:

its Health Benef of Winter Sports

SACRAMEN

ADDICTION

DON’T MISS T A BEAHY

JANUARY/FEBRUARY 2013 ISSUE

health happenings

bY CORRIE pELC AND jANET SCHERR

FLU SHOTS: WHEN, WHO & WHY?

TIPS TO STAY HEALTHY DURING FLU SEASON 1. Eat a diet rich in vitamins C and E. Foods containing these vitamins are helpful in supporting the immune system. Get your daily vitamin C from foods like orange juice, citrus fruits, broccoli and green peppers; foods rich in vitamin E include sunflower and corn oils, sunflower seeds and nuts such as almonds and peanuts. Also, make an effort to reduce your intake of concentrated sugar (e.g. soda, candy) because excessive sugar impairs the immune response. 2. Get a good night’s sleep. Sleep is the critical period when your body rests and rejuvenates. Lack of Zs may profoundly inhibit your

AND WHEN YOU DO EXPERIENCE FLU SYMPTOMS…

immune system, so get a full

The sooner you start treating flu symptoms, the quicker the recovery. There are many products available that are formulated to work at the very first sign of symptoms, before the virus takes complete hold. One recommended by pharmacists is Oscillococcinum (Oscillo®), a homeopathic medicine with documented effectiveness and safety. Clinical studies have shown that Oscillo reduces the severity and duration of flu-like symptoms, such as feeling rundown, headache, body aches, chills and fever. The product has no reported drug interactions or side effects. It comes in small white caplets that you pop under your tongue and let dissolve in your mouth. For more information, visit oscillo.com.

efficiency to ward off the flu.

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January/February 2013 – familyhw.com

night’s rest to keep your body’s natural defenses working at top 3. Stay hydrated. Increasing your water intake will help you stay healthy and lessen your chance of coming down with the flu. When you’re feeling under the weather, drinking extra fluids prevents dehydration caused by fever, loosens mucus and keeps your throat moist. Warm liquids are preferable, and there is some evidence that inhaling steam early in the course of a cold or flu may reduce the spread of viruses in your upper respiratory tract.

Flu shot photo © Rob Byron/fotolia.com. Forked food photo © Ivanov Alexandr/fotolia.com. Oscillococcinum image courtesy of the manufacturer.

Doctors agree that the influenza vaccine is the best way to prevent the flu. Although it’s already the middle of flu season (October through May) it’s not too late to get a flu shot. Just remember: It takes about two weeks after vaccination for antibodies to develop in the body and provide protection. People of all ages can benefit, but flu shots are generally recommended for 6 month to 2-year-olds and for people ages 18-64. A nasal-spray flu vaccine is approved for ages 2-49. Ask your doctor if you aren’t sure which is best for you and your family. Here are a few providers offering flu shots in your neighborhood this season: CVS: Locations in Placerville, Folsom, El Dorado Hills, Rancho Cordova, Orangevale, Roseville, Granite Bay and Sacramento, cvs.com/flu. Innovative Compounding Pharmacy: 820 Wales Drive, Suite 3, Folsom. 916-9849222, icpfolsom.com. Marshall Medical Center: 1100 Marshall Way, Placerville. 530-622-1441, marshallmedical.org. Rite Aid: Locations in Cameron Park, Roseville, Folsom, Carmichael, Antelope, Citrus Heights and Sacramento, riteaid.com/flu. Sutter Express Care (located inside Rite Aid): 4004 Foothills Boulevard, Roseville. 800-972-5547, sutterexpresscare.com. Travel Med Inc.: 850 Iron Point Road, Suite 150, Folsom. 916-254-2100, travelmedinc. com. Turnure Medical Group: 6805 Five Star Boulevard, Suite 100, Rocklin. 916-6243500, turnuremedicalgroup.net. Walgreens: Locations in Cameron Park, Folsom, El Dorado Hills, Orangevale, Rancho Cordova, Citrus Heights, Roseville, Rocklin, Granite Bay and Sacramento, walgreens.com/flu.

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WHAT IS HOMEOPATHIC MEDICINE?

ALL HAIL THE KALE

Based on the theory that the body has the ability to cure itself, homeopathic medicine has been practiced in Europe since the 1700s. Homeopathic medical philosophy can be summed up as “like cures like”—that is, if a substance causes a symptom in a healthy person, giving the person a very small amount of the same substance may cure the illness. Historically, people have used homeopathy to maintain health and treat a wide range of ailments, such as allergies, skin disorders, rheumatoid arthritis and irritable bowel syndrome. It is not considered appropriate for chronic illnesses such as cancer or heart disease; nor should it be used for major infections or emergencies. Homeopathic remedies have been regulated in the U.S. since 1938 and are considered to be safe, but be sure to tell your doctor if you’re using one.

Kale is finally getting the recognition it deserves. That’s because this leafy green vegetable is sweet and earthy, very versatile and incredibly nutritious. Winter is peak season for kale; in fact, many people say it actually tastes sweeter and more flavorful after being exposed to a frost. The veggie contains beta-carotene and the antioxidants lutein and zeaxanthin—which are associated with eye health—as well as potassium, vitamins A and C, fiber, iron and calcium. Plus, there are two grams of protein in a serving. Consider using kale as a stand-in for spinach in your favorite dishes, or try kale chips, a crunchy alternative to potato chips. Whole Foods Market (locations in Folsom, Roseville and Sacramento, wholefoodsmarket.com) offers pre-packaged varieties of kale chips, as well as recipes to make your own, such as Roasted Kale Chips with ParmigianoReggiano Cheese.

SIGNS A SENIOR NEEDS HELP As many baby boomers face the challenge of becoming caregivers for their parents, it’s important to know what warning signs for failing health to look for. According to Years AheadTM —an online guide for families on finding senior care solutions—some of the most common early indicators that an aging loved one needs care are: • Forgetting things/short-term memory loss • Loss of balance/falling • Challenges driving • Trouble making it to the toilet • Disheveled/unkempt appearance • Messy, cluttered house • Sudden weight loss However, according to a recent survey, almost a third (31 percent) of those who have seen these signs have not raised the issue of senior care with their parents because they don’t know how to initiate the conversation. For more information and tools to get the discussion going, visit yearsahead.com.

HEALTHY CALIFORNIA KIDS A recent report by Children Now—a nonpartisan, multiissue research, policy development and advocacy organization dedicated to promoting children’s health and education in California and creating national media policies that support child development—says a California child’s well-being is tied to what county they live in. The 2012 California County Scorecard of Children’s Well-Being looks at 28 key indicators of well-being in children— from reading levels to healthy weight—and shows how a county’s performance compares to others in the state. The Scorecard can be accessed online at scorecard.childrennow.org/2012. Here’s how our counties measured up: • El Dorado: 78 percent of women receive early prenatal care, and 56 percent of third graders can read at grade level. • Placer: 85 percent of women receive early prenatal care, and 61 percent of third graders can read at grade level. • Sacramento: 81 percent of women receive early prenatal care, and 45 percent of third graders can read at grade level.

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THE MOST EFFECTIVE FORM OF BIRTH CONTROL Would you guess that it’s the pill? The patch? Sorry, try again. Despite the popularity of the pill and its hormonal cousins the patch and the ring, a recent study found that those who relied on an intrauterine device, or IUD, as their birth control method were 20 times less likely to become pregnant. The primary reason is because the IUD leaves no room for user error; while the pill and the patch require perfect compliance in order to be effective. Women may forget to take the pill every day or neglect to put the patch on. With the IUD, patients don’t have to worry. IUDs are small, T-shaped pieces of plastic or copper inserted into the uterus and can prevent pregnancy for up to 10 years. It’s a bit more invasive than simply swallowing a pill—requiring a doctor to insert or remove it—but it’s almost foolproof.

Medicine photo © Edie Layland/fotolia.com. Senior driving photo © miklav/fotolia.com. Happy kids photo © Igor Yaruta/fotolia.com. Kale photo © Andrea Berger/fotolia.com.

health happenings

EXPERIENCE DEEP SLEEP AGAIN!

leep is essential for a person’s health and well-being, according to the National Sleep Foundation (NSF). Most of us are built for 16 hours of wakefulness a day and need an average of 8 hours of sleep per day. Of course this can vary a bit, based on individual needs. However, it is of the utmost importance for each of us to sleep well and allow our bodies and minds to rest. You’ve followed the usual tips for getting enough sleep — sleeping on a regular schedule, avoiding caffeine and daytime naps, exercising regularly, and managing stress. Still, it’s been weeks and a good night’s sleep remains elusive. Is it time for an over-the-counter sleep aid? Most over-the-counter sleep aids can be effective for an occasional sleepless night, however, there are a few caveats. Most over-the-counter sleep aids contain antihistamines. Tolerance to the sedative effects of antihistamines can develop quickly — so the longer you take them, the less likely they are to make you sleepy. In addition, some over-the-counter sleep aids can leave you feeling groggy and unwell the next day.

Now, at Innovative Compounding Pharmacy, we offer an over the counter sleep aid like never before, Kavinace® and Kavinace® Ultra PM. Kavinace® is NeuroScience’s most calming product. Unlike traditional GABA supplementation, the ingredient, 4-amino3-phenylbutyric acid, easily crosses the blood-brain barrier and acts like a GABA agonist. Kavinace® Ultra PM is uniquely designed to promote sleep by promoting healthy levels of

A D V E R T I S E M E N T

the primary neurotransmitters and hormones involved in sleep. It is also frequently recommended for patients with elevated levels of glutamate and PEA, and may be beneﬁcial in some individuals with elevated epinephrine and norepinephrine. Kavinace® and Kavinace® Ultra PM are the most effective over-the-counter sleep aids we have personally tried and have the most positive feedback from the customers that have tried it as well.

It is now available at Innovative Compounding Pharmacy, so try it yourself and experience the deep sleep again! We work with our patients and their physicians and customize each person’s care. Dr. Masoud Rashidi, Pharm.D. Innovative Compounding Pharmacy 2013 All Rights Reserved These statements have not been evaluated by FDA.

health happenings Everyone’s heard “dog is man’s best friend.” However, a new study found dog is really family’s best friend. Thousands of dog owners participated in a national study conducted by Purina Dog Chow to reportedly better understand exactly how pet pooches enhance our lives. The survey looked at everything, from the special moments when your dog ecstatically greets you at the door to the tender ones as they comfort you with a head in your lap. According to the study, 87 percent of owners believe dogs teach children how to be responsible, children with dogs are 20 percent more likely to play outside every day than children without dogs, and 87 percent of owners believe dogs help foster imagination and creativity within the household. For more information, visit dogchow.com.

STRESSED PARENT=OBESE CHILD A recent study by The Children’s Hospital of Philadelphia has found parents with a higher number of stressors in their lives are more likely to have obese children. Researchers also found that when parents perceive themselves as stressed, their kids will eat fast food more often than kids with less stressed parents. Parental stressors associated with childhood obesity include poor physical and mental health, financial strain, and leading a single-parent household. The study suggests interventions aimed at reducing parental stress and teaching coping skills may help public health campaigns in addressing childhood obesity.

CHUG IT! A new study says starting a milk-drinking habit as a child can lead to lifelong benefits, even improving physical ability and balance in older age. The new study by the Milk Processor Education Program (MilkPEP) found an increase of one glass of milk a day as a child was linked to a five percent faster walking time and 25 percent lesser chance of poor balance in older age. Additionally, researchers found that childhood milk drinkers were likely to be adult milk drinkers, showing the benefits of establishing lifelong healthy habits. For more information, visit milkmustache.com.

ENERGIZE YOUR BODY & BRAIN Let’s face it: We’re all looking for ways to energize ourselves during the day. Luckily, 86-yearold counselor and educator Edith Namm has some positive ways to help do just that! Along with educator Rita Kaufman, their new book Change to a Positive Mindset and Extend Your Lifeline walks readers through “a journey to miles of smiles, positive energy power, hope, health and happiness.” Change to a Positive Mindset introduces readers to the following 11 ways to energize your body and brain: 1. Learn the Write Way to train the brain to drain the pain caused by emotional stress. 2. Practice PEP (Positive Energy Power) Aerobics—safe, simple, self-help strategies that positively energize your brain and body and empower you to be healthy and happy from sunrise to sunset. 3. Adopt the Ideal Ways to Boost the Immune System. 4. See how doodling two dots and a curve is the way to go to relieve your stress from head to toe. 5. Read and recite the Motivational Text Messages. 6. Read and recite the PEP One-Liners that positively replace Toxic Negative Thinking. 7. Read the inspirational poems that provide solutions to life’s challenges. 8. Discover the Food/Mood Connection and the Chemical/Emotional Energy Connection. 9. Discover the Color Energy Connection to your mood, food, clothes and environment. 10. Tune in to the power of musical energy to heal what ails you. 11. Have endless fun with the word game activities that positively activate the brain.

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

Family Health & Wellness

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Kid with burger photo © Jaimie Duplass/fotolia.com. Girl with milk photo © Serhiy Kobyakov/fotolia.com. Book photo courtesy of AuthorHouse Publishing.

SOMETHING TO WOOF ABOUT!

bY CORRIE pELC AND jANET SCHERR

SWAG

eos Pomegranate Raspberry Smooth Sphere Lip Balm, $2.99 at Target, 5837 Sunrise Boulevard, Citrus Heights. 916-966-5267, target.com.

Fitbit One Wireless Activity & Sleep Tracker (in Black or Burgundy), $99.95 at fitbit.com.

Health Warrior Chia Bars (in Acai Berry, Coconut and Chocolate Peanut Butter), $1.99 each or $29.49 for a 15-bar pack at Whole Foods Market, 270 Palladio Parkway, Folsom, 916-984-8500; 1001 Galleria Boulevard, Roseville, 916-781-5300, wholefoodsmarket.com.

PRODUCTS FOR YOUR HEALTH & WELLNESS BY JAMILA B. KHAN

Lo & Sons The O.G. (Overnight and Gym) Bag in Army Green, $295 at loandsons.com.

“Be Well” Wristbands (in assorted colors), $3 each, Black Fleece Sweatpants and Gray Fleece Sweatshirt, $15 each, and “Peace Love Cure” T-Shirt in Pink or White (a portion of proceeds go to the Roseville Health and Wellness Center’s Cancer Wellfit Program), $20 each, at Roseville Health and Wellness Center, 1650 Lead Hill Boulevard, Roseville. 916-677-1200, rosevillehwc.com.

Bikram Yoga by Bikram Choudhury, $24.99 at Bikram Yoga Folsom, 1013 Riley Street, Folsom. 916-984-9000, bikramyogafolsom.com.

ElliptiGO 8C in Green, $2,499 at elliptigo.com.

Rahua Shampoo, $32, and Rahua Conditioner, $34, at De Facto Salon, 5676 Elvas Avenue, Suite 110, Sacramento. 916-821-5390, defactosalon.com. FOR MORE SWAG PRODUCTS, VISIT FAMILY HEALTH & WELLNESS MAGAZINE’S WEB SITE FAMILYHW.COM.

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Cuisinart Griddler, $99.95 at The Wooden Spoon, 2066 Nevada City Highway, Grass Valley. 530-2728980, woodenspooncalif.com.

Photos of products from Roseville Health and Wellness Center and Lo & Sons by Aaron Roseli. All other photos courtesy of their respective organizations.

Genesis Pure Green Coffee Bean Dietary Supplement, $23.99 at genesistoday.com.

You’re Invited free luncheon seminar

“the Privilege of Planning” CHOOSE ONE OF THESE DATES Seating is limited to 30 attendees per seminar Wednesday, January 30, 2013 - 11:30 a.m to 12:30 p.m. Thursday, February 28, 2013 - 11:30 a.m to 12:30 p.m. Friday, March 29, 2013 - 11:30 a.m to 12:30 p.m. lOCATiON: St. Francis Community Hall 6700 Verner Ave., Sacramento, CA 95841 (I-80 @ Greenback) RSVP TO liSA WEST @ (916) 732-2020 PRESENTER: Josh Tuttle, General Manager, East Lawn Mortuary & Sierra Hills Memorial Park Funeral Director License #3435

All attendees will be entered into a raffle for a Starbucks Giftcard

Please note – this is not a sales seminar. “The Privilege of Planning” is a 30-minute presentation followed by a question and answer period. It will focus on the importance of getting your family involved in the entire process of advance funeral planning and all of the options available. Done properly – at the right time and in the right way – pre-planning can become a privilege instead of a chore. Get valuable information on Veteran’s benefits, cremation and burial options and receive a FREE Emergency Planning Guide. Come and learn the steps you can take now to make sure those you care about are always cared for.

www.eastlawn.com

MANUAL THERAPY providing FUNCTIONAL Rehabilitation

www.HandsOnHealer.net Michael Cliﬀord • 916-337-6045 Folsom

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

YOUR CHILD’S HEALTH

THE DIRT ON

CHORES Teaching Kids Responsibility – One Task at a Time BY JENN THORNTON

hese days, $1 a week for a job well done doesn’t hold near the currency with kids as it once did (inflation, it seems, has hit in more ways than one). Opinions surrounding the issue—namely the compensation debate—run the gamut. But beyond wage woes and power struggles is something much more valuable: the opportunity for parents to teach, and kids to learn. Avoid chore wars with these tips.

TEACHING RESPONSIBILITY “Chores and responsibility enrich children in many domains, [allowing] for mastery, which instills a sense of accomplishment that, in turn, enables self-esteem and fosters core values and beliefs,” explains Genelle Cazares, L.C.S.W., manager of Outpatient Adolescent and Adult Services with Sutter Center for Psychiatry. “The ultimate goal is to support kids [of all ages] in their accomplishments while they simultaneously embrace a sense of belonging and responsibility.” Having unreasonable expectations is where the situation

Family Health & Wellness

January/February 2013 – familyhw.com

gets sticky. If you’re overwhelmed and your child is cooling her heels (maybe even dragging her feet), remember that every window scraped clean is hardly the point. Resist the urge to just do it yourself; after all, the goal isn’t the work itself, but rather to raise kids to be self-reliant in the real world. So focus on effort, not results, and praise your child’s cooperation so that she is more willing to chip in later—in and outside the home (without your haranguing).

THE AGE GAUGE Introducing chores early on is the best route to avoid power struggles later. With gentle guidance—think show and tell—even toddlers are able and eager contributors. Give specifics (“Your cars go in the red box in the closet”) rather than blanket statements (“Clean your room”), and tidy up alongside your little ones so that they know what you expect, making a game of it and giving mild reminders along the way. And always acknowledge their contribution (“Thank you for being such a good helper; now we have more time together!”), not the performance (“You didn’t get all the clothes into the laundry basket”). Although this approach requires more patience, it allows

YOUR CHILD’S HEALTH and consequences. “Bribing kids to complete chores, however, establishes inconsistent rules that can create power struggles and other challenges that can interfere with core values and being a mutual contributor to the family system.” Some parents advocate giving kids a cost amount separate from an “allowance.” However, Cazares warns: “If chores are not completed, then payment [should] not occur. Often chores and allowance for adolescents are combined. However, this also includes the adolescent paying for their own school lunches if they choose not to make a lunch, gas money, outings with friends, games, etc. Allowing your teenager to be fully responsible for his or her finances enables opportunity for him or her to grasp an understanding of financial accountability and responsibility.” Other parents favor a non-monetary rewards system, where kids earn privileges rather than money or material goods—like an extra storybook for toddlers, a small extension of bedtime for school-aged kids, and 15-30 additional minutes of media time for adolescents and teens. The idea is that while these parents will not pay for chores they expect their kids to perform as members of a functioning family (keeping their room clean, picking up their belongings, etc.), they will discuss financial compensation for tasks beyond the norm (helping organize the garage or raking leaves, for example). Regardless of your approach, advises Cazares, “It is equally important to share with kids that household chores are simply a responsibility for all family members without expectation of payment” to instill “mutual family membership, a sense of belonging and values.” Doing so at a young age fosters a crucial sense of contribution in children that, as adults, they will offer their communities.

ASSIGNING RESPONSIBILITIES for kids to discover, accomplish and cooperate. The same is true for all age groups, but chores should be age-appropriate and vary according to the individual and family values. In general, tasks like taking out the trash, putting away laundry and caring for pets are suitable chores for younger kids, while more substantial household tasks like helping with dinner and putting away groceries are better for tweens. Teens can manage laundry, yard work and running errands.

Photo © Ilike/fotolia.com.

TO PAY OR NOT TO PAY? While toddlers look for verbal reinforcements and praise (smiles are big with this set), older kids understand the concept of money. For parents opposed to the idea of paying kids for chores, the fact that doing so is a good opportunity to discuss financial responsibility may soften the blow. “Paying kids for completing chores when expected helps them to understand about immediate and delayed gratification for toys, games, etc.,” explains Cazares, adding that compensation for chores performed within a mutually agreed upon timeframe also teaches kids about expectations

When it comes to divvying up duties, be clear, consistent and keep expectations simple (no lectures, Dad; stash the flow charts, Mom). Stress a “we’re all in it together” philosophy; emphasize that household chores are a shared responsibility, not one person’s burden. And creatively dole out tasks. “[Asking for] children’s participation in putting together the family ‘chore chart’ supports agreement and ownership,” says Cazares, adding that kids given input in how chores are assigned show more willingness to “buy in” to the process—even when unpopular chores (hello, trash!) are on the table. A rotation system also creates a sense of fairness among family members, especially siblings. When kids are young, writing chores on Popsicle sticks then having everyone draw sticks—and chores—before the week begins further fosters equality and negates power struggles, as Mom and Dad are no longer the “boss.” When it comes to establishing a timeline, remember that, despite their seemingly endless energy, kids are easily overwhelmed and their schedules demanding. Therefore, notes Cazares, “Children and adolescents are much more successful if chores are spread throughout the week. School can present a lot of stressors; [this schedule] will enable both academic and family successes.” •

familyhw.com – January/February 2013

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your child’s health

A SHOT OF REALITY Vaccine Facts and Fiction BY KRISTEN CASTILLO

Family Health & Wellness

January/February 2013 – familyhw.com

your child’s health

hink it’s a fluke that whooping cough illnesses and deaths are on the rise? Think again. Brett Christiansen, M.D., board certified pediatrician with Marshall Medical Center, says that the current surge in cases of whooping cough is “the largest outbreak nationwide since the ‘50s.” In 2010, 27,550 cases of whooping cough, also known as pertussis, were reported to the Centers for Disease Control and Prevention (CDC). By October 2012, those rates jumped significantly when provisional counts showed more than 34,000 reported cases. “Although many diseases have been reduced or eliminated in the United States, some are still common, like pertussis, which killed 10 infants in California in 2012,” says John Talarico, D.O., M.P.H., chief of the Immunization Branch for the California Department of Public Health (CDPH). There’s even been a spike in cases of measles, which was declared “eliminated” in the U.S. by the CDC in 2000. In a typical year, only 60 Americans get the illness, but in 2011 there were 222 cases; most (about 40 percent) came from people who got the disease in other countries, including those in Europe and Asia. These illnesses may seem isolated but medical professionals ask, “Why take a chance?” “We worry that other vaccinepreventable illnesses will continue to make comebacks as more individuals refuse to be vaccinated and as international travel becomes easier,” says Dr. Christiansen, who explains that many diseases are “only a plane ride away.”

GETTING VACCINATED “Childhood immunizations are the best protection against childhood diseases that once killed, severely affected, or sometimes permanently disabled children,” Dr. Talarico says. Here’s an example: Whooping cough can lead to deaths, especially for babies under three months old. “Infants and children should receive the whooping cough vaccine at two months, four months, six months, 15 through 18 months and four to six years (beWHEN YOU fore entering school),” DELAY OR DON’T says Iyabode AkinsanyaBeysolow, M.D., a medical GIVE VACCINES, officer with the ImmuniYOU’RE PUTTING zation Services Division A CHILD AT RISK of the CDC. Vaccinating children is OF BECOMING ILL the first step to preventing FROM DISEASES. illness, but it’s important to protect family members and caregivers too. “Getting immunized helps protect the person who is immunized but also contributes to protecting their family, school and the community,” says Dr. Talarico, who suggests people who live or work with infants get a Tdap (tetanus, diphtheria and pertussis) booster shot. Further, Dr. Akinsanya-Beysolow recommends that pregnant women get the adult whooping cough vaccine late in pregnancy to protect the mother and give “some protection” to the baby. Family

Photos © Sura Nualpradid/fotolia.com.

“

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your child’s health members should also get the whooping cough vaccine at least two weeks before the baby is born.

Another common misconception is that you’ll get sick from a flu vaccine. “Adults get the inactivated or ‘dead’ vaccine,” Dr. Christiansen explains. “The vaccine might cause one to not feel well for a day, as might any vaccine, but it will not give you influenza symptoms. Most of these people were likely starting to get ill before getting the vaccine.”

MISCONCEPTIONS Many parents worry about a link between vaccines and autism, but according to Dr. Christiansen that’s not true. “There is no evidence to support any link to vaccines and autism,” he says. “Risk of delaying vaccination or not vaccinating a child greatly outweighs any risk of long-term injury. The study that suggested a link has been found to be fraudulent.” There’s also the belief that since many adults had chicken pox as children it’s okay for kids to get the illness now. “Some believe that since they themselves were not vaccinated against a disease like chicken pox and survived, their child will be fine if they get the disease,” says Dr. Christiansen, who discourages events like a “chicken pox party” to expose a group of children “to an active case of a potentially deadly disease.”

SIDE EFFECTS “Though not entirely without risk, today’s vaccines are among the most studied and safest medications that are available,” Dr. Talarico says. The most common side effect is redness and soreness at the injection site. “Fever, although not as common, can occur, as can some irritability and tiredness for a day, especially with infants or young children,” Dr. Christiansen says. “Most children tolerate vaccines, aside from the ‘poke,’ extremely well.”

VACCINE SCHEDULE

2012 Recommended Immunizations for BirthThrough Through 6 Years 2012 Recommended Immunizations forChildren Children from from Birth 6 Years Old Old

2 4 6 15 1 4 months 6months 1212 15 months months months months months months months

month 2 months

1 Birth

Birth HepB

month HepB

HepB

RV DTaP RV DTaP

RVDTaP Hib

HibPCV

Hib PCV†

PCV IPV PCV IPV

PCV

MMR Varicella

MMR

Shaded boxes indicate the vaccine can be given during shown age range.

DTaP

DTaP IPV

IPV† PCV

IPV

Shaded boxes indicate the vaccine can be given during shown age range.

years

DTaP

DTaP Hib

IPV

4–6

years 4–6

HepB

DTaP Hib DTaPHib Hib PCV Hib PCV IPV

18 19–23 2–3 19–23 years 2–3 months months months years

18 months

Varicella

Influenza (Yearly)*

IPV MMR

Influenza (Yearly)*

Varicella

MMR

HepA§

Varicella

HepA§

NOTE: If your child misses a FOOTNOTES † Children 2 years old and older with certain medical conditions may need a dose of pneumococcal vaccine (PPSV) and shot, you don’t need to meningococcal vaccine (MCV4). See vaccine-specific recommendations at http://www.cdc.gov/vaccines/pubs/ACIP-list.htm. start over, just go back to your child’s doctor for * Two doses given at least four weeks apart are recommended for children aged 6 months through 8 years of age who are getting a flu vaccine for the first time. the next NOTE: If your child misses a shot. The doctorFOOTNOTES § will keep your child up Two doses of HepA vaccine are needed for lasting protection. The first dose of HepA vaccine should be given between † Children 212 years old and older with certain medical conditions may need a dose of pneumococcal vaccine (PPSV) and shot, you don’t need to months and 23 months of age. The second dose should be given 6 to 18 months later. HepA vaccination may be to-date on vaccinations. meningococcal vaccine (MCV4). Seeand vaccine-specific at http://www.cdc.gov/vaccines/pubs/ACIP-list.htm. start over, justTalk go back given to any child 12 months older to protectrecommendations against HepA. Children and adolescents who did not receive the with your doctor if HepA vaccine and are at high-risk, should be vaccinated against HepA. to your child’syou doctor havefor questions. * Two doses given at least four weeks apart are recommended for children aged 6 months through 8 years of age who are getting a flu vaccine for the first time. the next shot. The doctor

See back page for more information on vaccine See back page preventable forand more diseases the information on vaccines that prevent them. vaccine

preventable

§ Two doses of HepA vaccine are needed for lasting protection. The first dose of HepA vaccine should be given between will keep your child up diseases and the 12 months and 23 months of age. The second dose should bethat given 6 to 18 months later. HepA vaccination may be to-date on vaccinations. Vaccine-Preventable Diseases and the Vaccines Prevent Them

vaccines that For more Talk with your information, doctor if call toll freegiven to any child 12 months and older to protect against HepA. Children and adolescents who did not receive the HepA vaccine and are at high-risk, should be vaccinated against HepA. prevent them. 1-800-CDC-INFO (1-800-232-4636) you have questions. Disease or visit Vaccine Disease spread by Disease symptoms Disease complications http://www.cdc.gov/vaccines Infected blisters, bleeding disorders, encephalitis (brain

Chickenpox

Varicella vaccine protects against chickenpox. Air, direct contact

For more information, call toll free DTaP* vaccine protects against diphtheria. Diphtheria 1-800-CDC-INFO (1-800-232-4636) or visit http://www.cdc.gov/vaccines Hib vaccine protects against Haemophilus Hib influenzae type b.

Sore throat, mild fever, weakness, swollen glands in neck

Air, direct contact

May be no symptoms unless bacteria enter the blood

HepA vaccine protects against hepatitis A.

Personal contact, contaminated food or water

HepB

HepB vaccine protects against hepatitis B.

Contact with blood or body fluids

Flu

Flu vaccine protects against influenza.

Air, direct contact

Measles

MMR** vaccine protects against measles.

Air, direct contact

Mumps

MMR**vaccine protects against mumps.

Air, direct contact

Pertussis

DTaP* vaccine protects against pertussis (whooping cough).

Air, direct contact

Polio

IPV vaccine protects against polio.

Through the mouth

Pneumococcal

PCV vaccine protects against pneumococcus.

Air, direct contact

Rotavirus

RV vaccine protects against rotavirus.

Through the mouth

Rubella

MMR** vaccine protects against rubella.

Air, direct contact

Tetanus

DTaP* vaccine protects against tetanus.

Exposure through cuts in skin

HepA

Rash, tiredness, headache, fever

Air, direct contact

May be no symptoms, fever, stomach pain, loss of appetite, fatigue, vomiting, jaundice (yellowing of skin and eyes), dark urine May be no symptoms, fever, headache, weakness, vomiting, jaundice (yellowing of skin and eyes), joint pain Fever, muscle pain, sore throat, cough, extreme fatigue

swelling), pneumonia (infection in the lungs) Swelling of the heart muscle, heart failure, coma, paralysis, death Meningitis (infection of the covering around the brain and spinal cord), mental retardation, epiglottis (life threatening infection that can block the windpipe and lead to serious breathing problems) and pneumonia (infection in the lungs), death Liver failure

Chronic liver infection, liver failure, liver cancer Pneumonia (infection in the lungs)

Encephalitis (brain swelling), pneumonia (infection in the lungs), death Meningitis (infection of the covering around the brain Swollen salivary glands (under the jaw), fever, and spinal cord) , encephalitis (brain swelling), inflam headache, tiredness, muscle pain mation of testicles or ovaries, deafness Severe cough, runny nose, apnea (a pause in Pneumonia (infection in the lungs), death breathing in infants) Rash, fever, cough, runny nose, pinkeye

May be no symptoms, sore throat, fever, nausea, headache May be no symptoms, pneumonia (infection in the lungs) Diarrhea, fever, vomiting

Paralysis, death Bacteremia (blood infection), meningitis (infection of the covering around the brain and spinal cord), death Severe diarrhea, dehydration

Children infected with rubella virus sometimes Very serious in pregnant women—can lead to miscar have a rash, fever, and swollen lymph nodes. riage, stillbirth, premature delivery, and birth defects Stiffness in neck and abdominal muscles, Broken bones, breathing difficulty, death difficulty swallowing, muscle spasms, fever

* DTaP is a combination vaccine that protects against diphtheria, tetanus, and pertussis.

** MMR is a combination vaccine that protects against measles, mumps, and rubella.

Last updated on 02/01/2012 • CS229912-B

VACCINE SCHEDULE AND TABLE COURTESY OF THE CENTERS FOR DISEASE CONTROL AND PREVENTION, CDC.GOV/VACCINES. DOWNLOAD A LARGER VERSION AT FAMILYHW.COM.

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Some parents want to split up the vaccine schedule so that the child gets vaccines separately instead of together as a combination shot. “It’s important to understand that there is no such thing as an ‘alternate schedule,’” says Dr. Christiansen, who explains that vaccines are approved by medical groups including the CDC, the Advisory Committee on Immunization Practices (ACIP), the American Academy of Pediatrics (AAP) and the American Academy of Family Physicians (AAFP). Even if you want to do separate vaccines, that’s not necessarily easy to do. “Many vaccines come in combinations to reduce the number of ‘pokes’ that the child receives; this is generally thought of as a plus,” Dr. Christiansen says. “It has become more difficult to find individual vaccines; some are no longer even available.”

VITAL VACCINES By the age of two, vaccinated children can be protected from 14 diseases. “When you delay or don’t give vaccines, you’re putting a child at risk of becoming ill from diseases,” Dr. AkinsanyaBeysolow says. “It’s important to start the schedule and complete it on time, and follow the recommended schedule.” The good news? A 2012 CDC poll found that 88 percent of parents are vaccinating their children per CDC vaccine schedules. “We are fortunate to live in a country where we have the resources to vaccinate everyone against so many vaccine-preventable illnesses,” Dr. Christiansen says. “Any vaccine that can prevent or reduce death and injury despite minimal side effects is worth considering.” •

your health

Illustration © Pixel Embargo/fotolia.com.

DON’T

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your health

MISS A

BEAT

alentine’s Day might set your heart aflutter, but the real reason to celebrate hearts in February is because it’s American Heart Month. According to the Centers for Disease Control and Prevention (CDC), cardiovascular disease is the leading cause of death in the United States. One in every three deaths is from heart disease and stroke; in other words, 2,200 people die each day from heart conditions. “If you’re having chest discomfort, rest for a prolonged period of time (15 minutes or more), [and] call 911 for an ambulance,” says George Fehrenbacher, M.D., F.A.C, co-medical director of cardiology with Sutter Roseville Medical Center. “A heart attack could be occurring. You need to take care of that right away. Time delay can make the difference between living or dying.”

IN THE KNOW High blood pressure, high cholesterol or a family history of heart problems could mean you’re at risk for a heart attack or other heart problems. “The term angina reflects the pain a person gets when not enough blood supply gets to the heart,” says Dr. Fehrenbacher, explaining that angina usually occurs after exercise or exertion. “It can be a discomfort, but not necessarily always a pain, that manifests as chest tightness and can spread to the lower jaw or down both arms.”

MEN VS. WOMEN While heart disease affects both men and women, the signs can be different. Men frequently have classic symptoms such as pain across the chest, pain in the left arm and sweating. Women, too, can have those symptoms but they can also experience others, including pain across the shoulder blades, nausea, heartburn, pain in both arms, and a decrease in exercise tolerance. “Women don’t often present with standard angina in the chest,” says Michael Kirchner, M.D., an interventional cardiologist with Mercy Medical Group. “Sometimes women have shortness of breath or palpitations.” Women over age 50 and men over age 40 are at an increased risk for heart and vascular problems. “We’re trying to make people realize this is a disease that begins in childhood and manifests in adulthood,” says Mary Ann Bauman, M.D., national physician spokesperson for the American Heart Association’s (AHA) Go Red For Women movement, who notes that heart disease kills more women than the top three cancers combined. The AHA’s Impact Goal, to be achieved by 2020, is to improve the cardiovascular health of all Americans by 20 percent, while reducing deaths from cardiovascular diseases and stroke by 20 percent.

LIFESTYLE CHANGES

Be Heart Healthy BY KRISTEN CASTILLO

“The majority of risk factors are changeable or modifiable,” Dr. Kirchner explains. Whether your vices are consuming too much salt, not exercising enough or not checking your cholesterol, you need to reexamine your heart health priorities. “If you have

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your health be, ‘Will I?’ or ‘Won’t I?’ You just do it.” Dr. Fehrenbacher, who runs every morning before work, agrees that exercise should be a part of your daily routine. “Set time aside for it like you’d do for anything else,” he says. “Have it as a part of your life, rather than a task to do.” Exercise by doing what you enjoy, such as running on the treadmill, swimming, rowing, hiking or biking. “I’d recommend exercising three times a week, if not more, for 45 minutes at a minimum,” says Dr. Fehrenbacher, noting that a workout should include a five-minute warmup and a five-minute cool down. “You really need to get your heart rate to a sustained fashion to gain aerobic fitness.” Even if you can’t do long workouts at first, it’s important to get started. “You don’t have to be perfect,” Dr. Bauman says. “You just have to be making steps.” One thing to avoid? “Heavy weight lifting is not good for the heart,” says Dr. Fehrenbacher, who recommends toning muscles with increased repetitions of lighter weights, rather than heavy weightlifting such as bench pressing.

bad habits, you can really change them,” Dr. Bauman says. “But the first step is being aware.” That means going to your doctor for regular checkups, knowing your blood pressure and cholesterol readings, and being mindful of a family history of heart problems. “Prevent heart problems by engaging in a very healthy lifestyle,” says Dr. Fehrenbacher, who suggests eating healthy, exercising and not smoking. “The majority of young people under [age] 60 that we see at Sutter Roseville who have heart attacks are smokers,” Dr. Fehrenbacher says. Even if it’s tempting to simply take pills to control your blood pressure and cholesterol, you don’t necessarily always need medicine to treat your heart. “Diet, weight loss and exercise are always the first approach,” Dr. Fehrenbacher says.

GET MOVING Exercise is essential for heart health. “Put exercise on your calendar, so that you’ll do it,” Dr. Bauman says. “Exercise shouldn’t

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“Diet is a very important part of modification of risks,” says Dr. Kirchner, who recommends the DASH (Dietary Approaches to Stop Hypertension) diet, which has the same principles of the Mediterranean diet (find out more about the DASH diet at nhlbi. nih.gov/health/health-topics/topics/dash). It’s a lifestyle change— not a one-time diet. “It’s probably the best validated diet,” he says, noting that patients should eat a diet that’s high in fiber as well as fruits and vegetables, but low in trans and saturated fat. You can even have a glass of wine. “If you’re a light drinker, there’s less risk,” Dr. Kirchner says. “One standard serving of alcohol per day for women [and] one or two for men may be cardio protective.” Stay heart healthy by keeping your weight at a manageable level, reducing salt intake, reading food labels and cutting down on red meat consumption. “We’re lucky and blessed to [live] in a place where food is grown,” Dr. Kirchner says. “Go to a farmers’ market and buy things cost effectively. Eating more fruits and vegetables will positively affect your risk.” From eating well to exercising often, small steps can yield big health rewards. •

Illustration © Pixel Embargo/fotolia.com.

EAT SMART

your health

Laura Satran with her daughters, Clover (l) and Maddie (r).

Photos by Dante Fontana.

A MOTHER’S HEART: HOW LAURA SATRAN IS GETTING HEART HEALTHY Imagine being only 40 years old and having chronic chest pain. You’d probably think it was stress or even heartburn—not a major red flag. “I was teaching,” says Folsom resident Laura Satran. “I was walking to my classroom and thought I was having a heart attack.” The incident, which started in March 2011, and was followed by 20 to 30 others, prompted Satran to go to her doctor. While she wasn’t overweight, a smoker or aware of any family history of heart disease, she knew something was wrong. The problem? The left coronary artery, also known as the “widow maker” wasn’t sending blood to her heart. “When that shuts off, you die,” she says. The day after her diagnosis, June 8, 2011, Satran had a triple bypass. The procedure took place at the Sutter Heart and Vascular Institute of Sacramento; she was hospitalized for nine days. “It really came as a surprise,” says Satran, noting she never did have a heart attack but found out from her cardiologist that she had high blood pressure and high cholesterol. “I’m really thankful,” she says. “Now that I have educated myself on the issue, I know heart disease is the number one killer of women.” Since her surgery, Satran has made changes. “My life is drastically different now,” she says, explaining how she exercises regularly with Pilates and yoga, eats healthier and is taking a “calmer approach” to life. Every day, she takes aspirin, supplements, and medications for blood pressure and cholesterol. She also meets with her cardiologist and does regular blood work. The former teacher, who is married and a mother to two girls, ages 8 and 11, says her family is living a healthier lifestyle too by exercising more and eating better. The survivor’s advice for others? “You need to listen to your body,” she says. “Heart disease doesn’t discriminate based on age or gender. It could be anybody at any stage in your life.”

•

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YOUR HEALTH

CAUGHT s IN THE NET Social Media Addiction

BY ABIGAIL BLANK

ocial media is a constantly morphing and ever present part of our modern lives. With Twitter having more than 500 million registered users, Facebook now topping a billion, and Instagram garnering more than 50 million in their two short years on the scene, it’s safe to say that social media, in all of its various forms, is here to stay. But with all of this pseudosocial interaction at our fingertips, it begs the question: How much is too much?

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YOUR HEALTH There’s a rising concern over the relationship people, particularly teens, have with social media. Current statistics show that 40 percent of people have more online than in-person social interactions and 24 percent of users missed witnessing an important event because they were trying to write about it in social media. Though it’s not a part of the Diagnostic and Statistical Manual of Mental Disorders (DSM), the 2013 revision of the DSM is purported to include behavioral addictions like the Internet, in addition to the already existing classification of substance abuse and addiction. Even if it’s not a condition yet covered by medical insurance, there are clear signs when social media has crossed over from being a bad habit to an addiction. The criteria for defining when something has become an addiction includes an increasing tolerance (as in needing more to achieve the desired effect), withdrawal, inability to decrease usage, interruption to social, occupational, and/or recreational activities, and continued use despite knowledge of physical or psychological problems related to use.

Unforeseen Dangers Stephanie Parmely, Ph.D., a psychologist with Mercy Medical Group, says that she works with many teen patients whose parents are concerned over their social media use, and specifically, their texting behavior. Though this may, to a degree, be a function of generational gap, it’s a legitimate topic of concern—for parents and everyone else who’s a heavy user of social media. “I council people on the dangers of overuse, even if it’s not at addictive levels,” Dr. Parmely says. It can be difficult for parents to discern if their teens’ use is causing a problem because of the inherent effects of excessive electronic media use on mood and emotional state. “Research shows that youths exposed to more than four hours of social media are less likely to show a sense of well-being than those who use it less than an hour per day,” Dr. Parmely explains. Adults and teens alike will exhibit mood swings, irritability, mild depression, and other emotional disturbances with high levels of exposure. Excessive use of electronic media (including television, Internet, gaming, etc.) damages the brain’s ability to be creative and focus on one thing at a time. We are, to a degree, rewiring our brains to split our attention in multiple directions at once. Additionally, we have tied in sounds alerting us to the presence of any type of social media message directed at us. As Dr. Parmely explains, when something is a novelty, dopamine is released in the brain, which acts as a reward and adds to the addictive qualities of social media. Essentially, we’ve created

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a generation of Pavlov’s dogs, responding to every ding and ring emanating from our phone or computer. Only people aren’t passively waiting for a reward; rather, actively seeking it out with constant checking of their phone and social media accounts. No longer at the mercy of the bell-ringer, we’ve mastered the algorithms and manipulated actions to produce the highest frequency of rewards.

importance of unplugging For those who aren’t truly addicted, but have let their use of social media cross over from cute to cringe-worthy, it would behoove them to fast from social media, so to speak. Gemini Adams’ book The Facebook Diet: 50 Funny Signs of Facebook Addiction and Ways to Unplug with a Tech-Detox is a humorous look at some of the most common bad behaviors we see every day and a few fun tips on how to curb them. Adams says she wrote The Facebook Diet when she realized that we needed to start taking a closer look at our habits—recommending that we ask ourselves, “What is healthy?” Not just for our bodies but for our emotional state as well. “We have to be a lot more conscious about how we connect with technology,” she says. When it comes to interpersonal relationships, Adams explains, “It’s getting increasingly harder to go out and meet people, to connect in real life, because so many things are transitioning to digital [forms].” With 45 percent of the workforce partially telecommuting each week and 30 percent of college students taking courses online, we’re seeing less and less of each other in our every day lives.

but What’s not to “like”? That’s not to say that social media is entirely bad. Those with busy schedules or who are separated by long distances are able to have more frequent contact with their friends and loved ones by way of email, text, and social media sites like Facebook. It can also help those who traditionally have been marginalized socially. Dr. Parmely points out, “When a lot of shy or introverted people use Facebook or text, it actually helps their confidence in social situations.” The ability to practice interacting socially on their own terms, connect with people who have like interests, and even carefully edit themselves to be portrayed in the best light can be empowering and help build self-esteem. If you think you or a loved one may have a problem with social media or electronic media of any sort, contact a professional for help; otherwise, do yourself a favor: Put down your phone for a few hours and take in the amazing world around you. Your Facebook account isn’t going anywhere. Don’t let real life pass you by. •

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NUTRITION

EAT LIKE A

Is the Paleo Diet Healthy or a Hoax? BY MARGARET SNIDER

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FH&W-0113-NUTRITION.indd 30

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CAVEMAN

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12/18/12 12:52:47 PM

NUTRITION

evin McGivney of Loomis didn’t know what he was getting into when, a few months after joining CrossFit Loomis, he accepted the group’s paleo challenge. After eating “normally” for 35 years, he says, “the first two weeks were very, very difficult.” The term “paleo” refers to the Paleolithic age, a period of about 2.5 million years that ended around 10,000 B.C., when there was no such thing as processed food—hence the name “caveman diet.”

to wheat, because it has been hybridized to the point where it has about four or five times the amount of protein it used to have,” Dr. Young says. “That’s great for feeding hungry populations in parts of the world where wheat will grow in abundance and nothing else really will, and they need more protein source...but the downfall of that is it’s created a lot of highly allergenic qualities...and it’s in everything.”

WHAT IS THE PALEO DIET?

Amy Kubal, M.S.R.D., masters in nutrition and a registered dietitian, was a competitive runner and “did the whole vegan thing for a while, always very high carb, low fats and that whole craze.” She ended up getting diagnosed with celiac disease (sensitivity to gluten). Eating by the paleo protocol, her health has greatly improved. She now speaks out for paleo as a consultant dietitian working with Robb Wolf, author of The Paleo Solution. “The first step is to clean out the pantry and refrigerator,” Kubal says. “Commit to 30 days free of gluten, grains, concentrated sugars, soy, legumes and dairy. I have a lot of people that come to me with more advanced autoimmune and health conditions where we take a stricter approach in order to manage and improve the conditions. For optimal health and quality of life, a paleo/real food approach is key.”

The paleo program generally eliminates processed foods, refined sugars, and the most common allergens like soy, wheat, corn, dairy and peanuts; it includes naturally harvested fruits, vegetables, nuts and seeds—grown without pesticides or additives—plus meat. Agriculture, with resulting cultivation of highly developed grains and legumes and domestication of dairy animals, came after the Paleolithic era. It’s a pretty simple diet, according to Niki Young, N.D., with Revolutions Natural Medical Solutions in Folsom. “I think anybody would benefit from it,” she says. “Definitely people who have inflammatory disorders, cardiovascular disease, autoimmune diseases, diabetes and thyroid issues.”

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MAKING THE COMMITMENT

GETTING STARTED

McGivney had no serious medical problems, but he was tired of THE RESULTS While McGivney didn’t begin the program for medical reasons, in feeling tired, and was working to get himself into shape and lose just over two and a half months, without eating specifically to lose some weight. As superintendent for Helix Electric, he leaves the weight, he shed 32 pounds and was able to go off of his blood preshouse at 4 a.m., is on the job all day, goes to school two nights a sure medication. “Regardless of whether you want to call it paleo week, and to the gym usually three nights; he’s rarely home before or not, it’s hard to argue with the advantage of a diet consisting of 7:15 p.m. He observed the program strictly for the two-week chalfoods found in nature rather than those found in packages,” Kubal lenge, not even having a piece of his wife’s birthday cake. When the says. Whether or not you believe you should eat like a caveman, two weeks ended, he felt so much better that he continued. it makes sense that there must be nutritional Many people are turning to a more natural benefits to eating natural foods as opposed to diet, as evidenced by the media’s attention packaged and highly processed ones. to the subject. Heather McGivney, Kevin’s FIND OUT MORE When asked if he considers this program wife, uses a lot of recipes from a friend’s one his family will continue, McGivney replies “mostly paleo” blog, and has converted her For more on whole food diets in the affirmative. “Absolutely, it’s a long-term daily menus to be compatible with the proand the paleo diet, check out change; maybe a little variation on holidays... gram. “I thought, this is easy—fruits and these books and blogs: but it will be long-term.” With the McGivneys vegetables and any meat you want,” Heather mostly paleo, their children are also involved. says. “[However], it’s not so easy, because you The Art of Real Food Son Kenny, 14, likes the food his mother precan’t have barbecued chicken and salad evby Joanne Neft and Laura Kenny pares using the paleo program, though he ery night.” She plans ahead so that she has still takes peanut butter and jelly sandwiches the right kind of food to prepare, buys local Clean Eats in the Zoo to school for lunch. Christopher, 12, is not produce when possible, and in the summer cleaneatsinthezoo.com sure yet. “Of course I don’t like it,” he says, grows what they can. “It’s kind of like going “because it’s good for me.” But he does admit back in time to how my grandma used to The Food Lovers Kitchen to liking the meat and fruit. Daughters Chloe, cook,” Heather says. beta.primal-palate.com 2, and Paige, 11 months, are too young to One of the reasons for the shift to whole comment. foods is the increase of allergies and illnesses It Starts with Food “If you’re on the fence, give it a try,” Kubal in the population, which may be due in part by Dallas and Melissa Hartwig suggests. “If you don’t feel better, you can to diets high in packaged and processed foods always go back to what you did before—but and the prevalence of fad diets. “There are The Paleo Solution by Robb Wolf it’s highly unlikely that you’ll want to.” • more and more people becoming intolerant

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FH&W-0113-NUTRITION.indd 31

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12/18/12 12:52:48 PM

DISH...RECIPES FOR HEALTHY LIVING Seckel Pears in Mulled Red Wine

NOURISH YOUR

BODY AND SPIRIT

Recipes from The Mystic Cookbook: The Secret Alchemy of Food by Denise Linn and Meadow Linn 32

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January/February 2013 â&#x20AC;&#x201C; familyhw.com

DISH...RECIPES FOR HEALTHY LIVING Curried Carrot and Apple Soup

SECKEL PEARS IN MULLED RED WINE The Mystic Cookbook: The Secret Alchemy of Food by Denise Linn and Meadow Linn (Hay House, 2012, $19.95, hayhouse.com)

Seckel pears are small and sweet and make for an elegant dessert when poached in red wine and served with a scoop of vanilla ice cream. The powerful combination of mulling spices creates a harmonious alchemy that will transport you back in time. With your first bite, you’ll feel as though you’re dining with Medieval kings and listening to minstrels sing of far off lands. • • • • • • •

1½ cups sugar 1 750-ml. bottle of full-bodied red wine 2 cinnamon sticks, broken in half 3 star anise pods 5 whole cloves 4 approx. 3-inch long strips of orange peel, bitter white pith scraped or cut off 12 seckel pears, ripe but not overly soft

In a medium-sized pot (3 qt.) over medium heat, combine the sugar and wine. (If the pot is any larger, the pears will not be adequately covered by the wine.) Stir until the sugar dissolves completely. Add the cinnamon, star anise, cloves and orange peel. Bring to a simmer, stirring occasionally. Meanwhile, peel the pears. Be sure to leave the stem intact for the prettiest presentation. Add the pears to the simmering wine. Adjust the temperature as needed so that the pears poach in liquid that’s just barely simmering with only occasional bubbles (don’t boil!). Poach until the pears are soft and tender, about 1½ hours. If the wine doesn’t fully cover the pears, use a spoon to “baste” them from time to time and gently turn them over. This will ensure even cooking and color distribution. Serve warm (but not hot) with vanilla ice cream. Serves 4-6. Author’s Note: The leftover syrup can be frozen to make a delicious slushy or use it as a base for festive cocktails.

CURRIED CARROT AND APPLE SOUP The flavor and texture is reminiscent of butternut squash soup, but the curry, apples and coconut milk add many layers of flavors. A self-proclaimed soup connoisseur once told me this was the best soup she’d ever had. It’s especially satisfying on a cold winter’s night. • • • • • • • • •

1 Tbsp. coconut oil (or butter or olive oil) 1 cup onion, diced 1 tsp. fresh ginger, finely grated 1½ tsp. sea salt 2 tsp. curry powder 2 lbs. carrots, peeled and chopped 1 13.5 oz. can of coconut milk (about 1 2/3 cup) 4 cups water, plus more if soup is too thick ½ lb. apples (approx. 1 large apple), peeled, cored and cut into chunks

To Garnish: • Chopped cilantro • Plain yogurt In a large pot over medium-low heat, melt the coconut oil and sauté the onion and ginger with the salt and curry powder, stirring frequently, until the onions are soft and translucent, about 5-10 minutes. Meanwhile, peel and chop the carrots and apple. When the onions are soft, add the carrots and apple and continue to sauté for a few more minutes. Add the coconut milk and water to the pot and increase the heat. Bring the soup to a boil and then reduce to a simmer. When the carrots and apples are soft, after 20-30 minutes of simmering, purée the soup until smooth using either a blender or an immersion blender. If using a blender, only fill the canister halfway and purée in batches to prevent the hot soup from splattering. I also recommend removing the middle part of the blender lid and placing a clean dishtowel or paper towel over the hole while blending. This will allow the steam to escape. If you find the soup is too thick, add warm water until you reach your desired consistency. Serve with a dollop of plain yogurt and chopped cilantro. The tartness of the yogurt nicely balances the sweetness of the carrots and apples in the soup. Serves 6-8.

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DISH...RECIPES FOR HEALTHY LIVING Indian Spiced Roasted Vegetables

SMOKED SALMON CROSTINI I tend to shy away from making appetizers as they generally seem to be overly time consuming, especially when a cheese and cracker plate or a few crudités tend to be just as popular. This recipe, however, is not overly complicated. It’s well worth the effort and will be a hit at your next party. • • • • • • •

INDIAN SPICED ROASTED VEGETABLES With most recipes I remember the thought process that led to their creation, this one, however, is a bit of a mystery. I don’t remember ever cooking with whole cumin seeds before, and then one day, I tossed them with potatoes, cauliflower and coconut oil, and this delicious dish was born. This is an especially handy recipe for a large group since the preparation is relatively quick and easy, and then you get to stick it in the oven and practically forget about it for an hour. • • • • • •

1 cauliflower, cut or broken into small bite-size pieces 1½ lb. gold potatoes (6-8 smallish), chopped into ½ in. cubes (skin on) 1 lb. sweet potato (1 large or 2 small), peeled and chopped into ½ in. cubes ¼ cup coconut oil 2 Tbsp. whole cumin seeds 1 tsp. sea salt

Preheat the oven to 450ºF. Line two baking sheets with parchment paper. Chop the cauliflower and gold potatoes. Peel and chop the sweet potato. Combine the vegetables and divide evenly between the two baking sheets. Unless it’s a very hot day, coconut oil is generally solid. I usually spoon it into a measuring cup and then pinch off bits to distribute among the vegetables. With clean hands, I massage the oil into the vegetables. Sprinkle the cumin seeds and salt over the vegetables, and mix (with hands). Roast until the vegetables are caramelized on the outside and soft and delicious on the inside, about 1 hour. Halfway through, stir them with a metal spatula and rotate the sheets from top to bottom. Serves 6.

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1 baguette, cut into ¼-inch thick slices (cut at an angle to increase the surface area) ¼ cup extra virgin olive oil 1 8-oz. pkg. cream cheese 1 8-oz pkg. of smoked wild salmon ¼ cup capers ¼ cup red onion, minced Zest of 2 lemons

Preheat oven to 350ºF. Using a sharp bread knife, slice the bread at an angle into ¼-inch thick slices. To prepare the crostini, put the bread slices into a large bowl and drizzle the olive oil on top. Toss the bread with the olive oil until evenly coated. If you want to be more precise about this, you could “paint” the olive oil on each side of the bread with a pastry brush. I find, however, that although tossing the bread and oil in a bowl isn’t refined or precise, it gets the job done, and fast. Distribute the bread slices between two baking sheets and toast in the oven until golden brown, about 10-15 minutes. Halfway through, rotate from top to bottom, and using tongs, turn over each slice of bread. Remove from the oven and cool slightly. When the crostini are cool enough to handle, spread them with a thin layer of cream cheese and place a slice of smoked salmon on top. Top with the capers, red onion and lemon zest. I like to prepare them assembly-line style. I coat each crostini with cream cheese before moving on to the smoked salmon, then capers, followed by onion, and finally lemon. Makes about 3 dozen. Recipes reprinted with permission. From: The Mystic Cookbook: The Secret Alchemy of Food by Denise Linn and Meadow Linn.

FOR MORE RECIPES FROM THIS AND OTHER BOOKS, VISIT FAMILY HEALTH & WELLNESS MAGAZINE’S WEB SITE FAMILYHW.COM.

snow play Health Benefits of Winter Sports

BY KELLY SODERLUND

Family Health & Wellness

January/February 2013 â&#x20AC;&#x201C; familyhw.com

Photo by Keoki Flagg, courtesy of Squaw Valley.

sQuaw ValleY

t’s no revelation that California fosters a reputation for sunshine, summer and beaches. For many here in northern California, however, that ubiquitous imagery is replaced half the year with dreams of soft white powder and the crisp sound of edges slicing through snow. With our close proximity to the Lake Tahoe Basin, northern California has emerged as a haven for winter sports, and the multitude of available activities leaves little room for excuses to hibernate. Winter sports build muscle mass, endurance and balance, and are one of the few activities one can participate in from youth to old age, making it accessible for the entire family. Engaging in a winter sport also burns more calories than their warm weather equivalent, since it takes more energy for the body to maintain homeostasis in a colder environment. But it’s not just about maintaining your beach bod; the psychological benefits are amazing as well. When you engage in a winter sport, endorphins and adrenaline are released into the bloodstream, elevating the mood and providing an overall sense of wellbeing and contentment. Plus, you’re outdoors in the fresh air: There’s a reason it’s called cabin fever. Fueling a growing popularity is the formidable winter sports retail industry, whose vast improvements in equipment and affordability have allowed for mass participation in a previously exclusive culture. Winter sports retail brought in $3.5 billion ($1.3 billion in apparel, $1.1 billion in accessories, and $847 million in equipment sales) last year, according to Kelly Davis, SnowSports Industry America’s director of research. She also adds that participants in winter sports burned more than 332 billion calories in America last season—enough to offset 475 million cheeseburgers or 2.2 million beers. In a season typically fraught with calorie-laden food and drink, that’s what we call incentive! Family Health & Wellness Magazine gets you motivated by taking a look behind the hype and exploring the health benefits of winter sports in our area.

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folsom historic District ice rink

SNOWSHOEING This low-impact activity may not seem much like a sport, but anyone who has participated in snowshoeing can testify to the exertion it demands. The activity consists of trekking through deep powder with 8” x 22” “boats” attached to your feet. The apparatuses work by distributing a person’s weight over a larger surface area so that the person’s foot does not sink completely into the snow, a quality called flotation. Ray Browning, Ph.D., of the Center for Human Nutrition at the University of Colorado’s Health Science Center and Vail Mountain Man champion, told snowshoes.com: “Snowshoeing is the

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best bang-for-your-buck, fatburning workout in winter...It’s an exceptional way to achieve cardiovascular fitness, expend energy and reduce your chance of heart disease; plus it’s low cost, easily mastered and fun.” Snowshoeing is easy to learn, and in appropriate conditions, is a relatively safe and inexpensive recreational activity. And if you’re wondering where you might find snowshoes, local REI stores in Roseville and Folsom offer equipment for either rent or purchase. For more information and to find trails available in our area, visit trails.com.

DOWNHILL SKIING

Also known as alpine skiing, downhill skiing is by far the most popular snow sport. Of the 6.9 percent of the total U.S. population over 6 years old who participates in at least one snow sport, 44 percent chose to downhill ski in 2012. Skiing is one of the most calorie-intense sports. Depending on body weight, the type and intensity, skiing can burn more than 1,000 calories per hour. Alpine skiing is considered a “power sport,” using short bursts of energy and major muscles such as the hamstrings, quads, calves, hips, and to a lesser degree, the abdominals and arms. In the midst of a run, a skier is crouched in a squat position—turning, jumping and stabilizing, and engaging muscles for the duration of the trail. Advanced skiers are more likely to tackle moguled terrain, increasing the calorie expenditure and muscle engagement. Skiing is intense, requiring a lot of energy and effort, which is why it’s a great sport choice for those who are looking to shed a few pounds and trim up. There are 37 ski resorts in northern California alone to chose from, with the highest concentration (and the highest rated) ones located in the Lake

January/February 2013 – familyhw.com

Tahoe area. Many of these offer extremely affordable single day and package options for those on a budget. For deals on lift tickets and packages for the whole family, visit skilaketahoe.com.

CROSS-COUNTRY SKIING In terms of endurance building, crosscountry skiing, or Nordic skiing, is one of the best sports a person can do. Unlike downhill skiing in which one engages in activity for short bursts, in cross-country skiing one moves nonstop for an extended period of time. Think of the difference between the two like interval training versus cardio, and you’ll start to get the idea. With a little help from gravity, a cross-country skier’s heart is required to continuously pump oxygen to his muscles through his blood vessels, developing lung capacity. If you’re a runner, cyclist or triathlete, cross-country skiing is a great off-season sport alternative to maintain your body condition and lung function. While the exact muscles worked vary with skiing style, they typically include the thighs, glutes and calves, while the biceps and triceps are engaged for poling. If your interest is piqued, you’re in luck. Lake Tahoe’s Sugar Bowl Resort recently signed an agreement to operate neighboring Royal Gorge XC, which the Truckee Donner Land Trust acquired this past summer. America’s largest cross-country resort, Royal Gorge consists of 200 kilometers of trails and approximately 6,000 acres of terrain. Sugar Bowl Resort and Royal Gorge are already connected by an “interconnect trail” that allows skiers to go back and forth between the two, and plans are in the works to further enhance the connection with two additional beginner-friendly routes and a $500,000 renovation for the iconic resort. Sugar Bowl also offers a season pass that allows holders to downhill ski at Sugar Bowl and cross-country ski at Royal Gorge for one rate. For more details, visit sugarbowl.com.

SNOWBOARDING Once considered a rogue sport on the slopes, snowboarding has continued to ascend as the fastest growing snow sport. In fact, snowboardinghelp.com, an online guide to snowboarding by Jakob Jelling, estimates that 80 percent of snow sport novices choose snowboarding for their entry into winter activities. And they’re no slackers. The calories you burn while

Squaw Valley photo by Keoki Flagg, courtesy of Squaw Valley. Folsom Historic District Ice Rink photos by Dante Fontana.

sQuaw ValleY

snowboarding are comparable to what you might burn with cross-country skiing, downhill skiing or snowshoeing. Depending on the variables (exertion, body weight), snowboarding can burn 250 to 630 calories per hour for a 110-200 pound adult. Competitive or rigorous snowboarding can burn 700 to 1,260 calories per hour for a 110-200 pound adult. For adults in the same weight range, 30 minutes of recreational snowboarding would burn 125 to 315 calories per hour, and 30 minutes of competitive or rigorous snowboarding would burn 350 to 630 calories. Snowboarding engages the core as you balance, as well as calf muscles, quadriceps and hamstrings as you rock back and forth. The muscles in your ankles and feet will help you steer the board and even arm and shoulder muscles—used for balance and to pick yourself up when you fall—are worked. The best way to learn the sport is to (surprise!) take a lesson. Squaw Valley, one of the largest ski resorts in America and host of the 1960 Winter Olympics, has partnered with Burton and their acclaimed Learn to Ride (LTR) program for Winter 2013. As a part of the LTR program, Squaw will be offering specially designed equipment for beginner snowboarders (both kids and adults). Already a staple of Squaw’s Snowboard School, Burton’s LTR teaching methodologies help new riders to learn to make and connect their turns faster, making for a great first time experience—and a better workout. For more details, visit squaw.com.

your rear-end may tell a different story. In that case, it might be beneficial to take a lesson (or two!) and wear enforced skates. Gather some friends and family and head to Historic Folsom; a major re-haul of the district was recently completed and features an ice rink (through January 21) at the public plaza’s railroad turntable off Sutter Street. Besides the picturesque location, the Folsom Historic District Ice Rink offers fun events, such as party packages and theme nights. For more details, visit historicfolsom.org.

HYDRATION AND SAFETY Dehydration is one of the biggest problems facing winter sport participants. Similar to swimming, athletes tend to forget that they are losing important fluids through sweating and normal respiration. In fact, at elevations of 6,000 feet, you exhale and perspire two times more moisture than you do at sea level. Additionally, cold weather and high altitudes tend to inhibit thirst and appetite. Add to the equation the fact that skiers and riders are notorious for consuming alcohol and caffeine—diuretics that rob the body of fluids. When a person becomes dehydrated, the heart must work harder to pump the same amount of blood; in addition, the body can lose the ability to regulate temperature. With the added exertion of winter sports, this can potentially be a recipe for disaster. To protect yourself, make sure to wear a backpack that con-

BOTTOM LINE While staying bundled next to a cozy fire watching movies and eating popcorn all winter may sound appealing, it can lead to serious repercussions, such as depression from lack of sun exposure. Weight gain from inactivity will not only increase your derriere but can lead to a host of health issues, such as diabetes and heart disease. So, get outside, try something new and have some winter fun. Your body (and mind) will thank you.

•

get the gear!

ICE-SKATING If you’ve ever watched ice-skaters on television and spent as much time appreciating their fab physique as their moves, there’s a good reason why. Ice-skating uses a lot of small stabilizer muscles that don’t normally get a workout (hips, knees and ankles) while toning larger muscles in your legs, butt and core at the same time. The calories burned in this aerobic activity depend on your speed: A 155-pound woman skating slowly burns about 387 calories per hour. Fast, full-out skating (for example, chasing a puck) burns 633 calories per hour. Skating outside offers a bit more of a workout than an indoor rink since you’re contending with wind and bumpier, harder ice. However, one of the best benefits of ice-skating is that it’s low-impact… unless, of course, you’re a newbie. Then

tains a reservoir and consume 12-16 ounces of fluid (water or sports drink) per hour. We like the Camelbak’s Powderbak, a midlayer designed in both men and women’s sizes that integrate a hydration system into a full-zip vest. The shell utilizes core body temperature to prevent freezing. If you’re feeling the heat in the midst of all your exertion, beware of stripping those outer layers. Exposed skin poses of a risk of sunburn or lacerations from falls. Always wear an SPF, and think about investing in some of the newer ski apparel, which is designed to wick away moisture while keeping your body heat regulated. We like The North Face Kannon jackets for both men and women, which are constructed with waterproof, breathable, seam sealed HyVent® 2.5L fabric. It also includes FlashDry™ technology, which dramatically improves wicking, dry time and breathability to keep you content over a longer period of exposure.

The North Face Women’s Kannon Insulated Jacket, $399 at thenorthface.com.

Camelbak 2012 Men’s Powderbak, $100 at shopcamelbak.com.

Evo 22 Snowshoes, $111.89 at REI, 2425 Iron Point Road, Folsom, 916-817-8944; 1148 Galleria Boulevard, Roseville, 916-724-6750, rei.com.

track those calories! Activity

Calories burned, 130lbs*

Calories Burned, 190lbs*

Snowshoeing

472

690

Downhill Skiing

354

518

Cross-Country Skiing

472

690

Snowboarding

250-630

Ice-Skating

413

604 Source: Snowlink.com. *Based on estimate of one hour of moderate exertion for an adult.

FOR more places to get your snow play on, VISIT FAMILY HEALTH & WELLNESS MAGAZINE’S WEB SITE FAMILYHW.COM.

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Fresh Start

easy ways to renew your body, mind and spirit BY KOURTNEY JASON

Family Health & Wellness

January/February 2013 â&#x20AC;&#x201C; familyhw.com

As you start the new year, you’ll think about the resolutions you want to make and maintain. Sure, you can vow to run a marathon or say you’ll quit drinking soda cold turkey, but it’s the big goals that are often harder to sustain for 12 long months. To help you on your journey to living a healthier life, three local experts offered suggestions on achievable changes you can make and uphold from January to December. Make a change each day, week or month, and give yourself a brighter outlook on life—mentally, physically and spiritually.

FIND YOUR FAVORITE FLAVOR OF YOGA. “I still think a ton of people don’t know about yoga,” says Ryan Bailey, co-owner of East Wind Yoga, with studios in Roseville and Auburn. “Yoga is a great way to add balance and

equality to your life. For me, I think of it as getting to work out and going to church at the same time.” Just like ice cream, yoga has many different ﬂavors. You can sample classes at different yoga studios until you get that one experience where you ﬁnd what’s right for you, he says. “Running is running. Going to the gym is going to the gym. But yoga is personal.”

3) •

•

4 3

PLAN YOUR WORKWEEK LUNCHES AHEAD OF TIME. Harmony Boeh, R.D. and certiﬁed personal trainer, suggests three ways to eating healthier ﬁve days of the week: •

Bring in last night’s healthy meal leftovers.

Go half and half. “Throw together a large salad packed with vegetables

USE THE BUDDY SYSTEM FOR WORKOUTS. “Find someone with similar goals,” advises Noelle Ritter, certiﬁed athletic trainer at Roseville Health and Wellness Center. It could be anyone—a spouse, family member or a personal trainer. “Trainers will make your goals their goals,” she says. “They’re all great accountability partners.”

DRINK MODERATE LEVELS OF CAFFEINE FOR HEALTH BENEFITS. “Potential perks of moderate coffee consumption include a lower risk of developing type 2 diabetes, liver disease, dementia and Parkinson’s disease,” Boeh

says. “But you can get too much of a good thing. Too much caffeine can cause irritability, excitability, increased urination, sleeplessness and heartburn.” If you’re going to drink coffee,

and beans and a small container of healthy dressing,” she says. “At

she says to watch out for calorie- and fat-laden additives like

work, buy a small piece of protein, like grilled chicken or salmon, to

whipped cream, syrups and creamers. How much is moder-

top your salad and keep you fueled all day long.”

ate consumption? “Three or fewer cups a day is considered

Each week, make a large batch of your favorite soup, loaded with whole grains, vegetables and lean proteins, she says. “Portion out and

moderate to normal. If you’re drinking coffee all day to just to maintain adequate energy levels, you’re probably drinking too much and should try to ﬁgure out why you’re really tired.

package individually. I like to use recycled salsa jars because they are

Dehydration? Too little sleep? Too much stress? More caffeine

microwave safe. You can grab it and go early in the morning.”

will never be the answer.”

EAT SMART AFTER YOUR WORKOUT. “After a workout, your blood returns to your digestive system from your limbs and muscles, and is ready to do some work on that metabolism,” Ritter explains. “Try not to overeat right after working out.” If it’s mealtime, a moderate meal of about 500-700 calories, depending on weight and size, is sufﬁcient. “You want to have some protein, making sure that you pair it with a healthy grain and vegetable, which is helpful for digestion. Protein can be challenging to digest by itself.” If you are not going to be eating your meal within an hour or two of your completed workout, have a snack (about 200-300 calories) that contains a little protein. Ritter suggests a hardboiled egg with some crackers; an apple with peanut butter; Greek yogurt; homemade trail mix with nuts, dried fruit and granola; or 10-12 ounces of a healthy shake.

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6) •

STRETCH FIRST THING IN THE MORNING TO HELP AWAKEN THE BODY. “Pick a stretch that will have an effect you can feel in your body,” Bailey says. He suggests three poses, but warns these stretches may not be right for everyone. “Listen to your body. Connect your mind, body and soul, and then listen. Ask, ‘Is this right for me or not?’” • Forward fold. With your feet on the ﬂoor under your hips, slightly bend the knees. Then bend forward at the hips to bring your hands to

Bailey suggests practicing different yoga poses at night to beneﬁt your

the ﬂoor. The inverse ﬂow allows for blood to rush to your head, which gives you a

grounding poses are more calming,” he

rejuvenating boost of oxygen. “But for some people, this might be a lot in the morn-

explains. “They will ease the nervous system

ing,” Bailey advises.

to help you slow down before your ﬁnal rest

Thread the needle. “This is a great hip stretch,” Bailey says. To begin, lie on your back

of sleep.”

with knees bent, thighs parallel and hip-distance apart. Place your right ankle on

•

Viparita karani. In this pose, you’ll need empty wall space. Start by lying on your side, getting your bottom up next

pulling the toes back. Then, pull your left knee in toward your chest and thread your

to the wall. Then roll onto your back

right arm through the triangle between your legs. Wrap your hands around the left

with your legs moving straight up the

leg, at the calf or hamstring, whichever is more comfortable. Repeat on the left side.

wall. Your body should be in an “L”

Repeat forward fold. Repeat stretch one, only this time reach your arms behind you

shape. Hold for 5-15 minutes. This is a

and intertwine your ﬁngers, palms facing in. When you bend forward, bring your

restorative pose and it will help ground your hips and pelvis, Bailey says.

arms up toward the ceiling. You’ll feel the stretch in your chest and arms.

•

Reclining bound angle pose. Once again, lie on your back, knees bent with

GREEN TEA IS GOLDEN. “Green tea is full of

your feet on the ground. With your

antioxidants that can help reduce hyperten-

hands supporting your knees, let your

sion, oxidation of bad cholesterol, and improve

knees drop open and bring the soles of

good cholesterol – all of which translate to

your feet together. Your legs should be

improved heart health,” Boeh says. But instant,

in a diamond shape. Stay in this pose

decaf, bottled and

for one minute. As it becomes more

ready-to-drink forms

comfortable, you can extend your stay

of green tea contain

for 5-10 minutes. To come out of the

LISTEN TO YOUR

less antioxidant power.

SWEET TOOTH:

She suggests choosing

DARK CHOCO-

loose-leaf tea or bags

thighs back together. Then roll over

instead. Steep three

onto one side and push yourself up

LATE CAN BE GOOD FOR

pose, use your hands to bring your

from the ﬂoor.

to ﬁve minutes to

YOU! “Cocoa beans them-

maximize the amount

selves are rich in antioxidants

•

Savasana. Almost every yoga class

of antioxidants in your

ends with about 10-15 minutes devoted

cup. “Several cups a

compounds that can improve

to savasana, a restorative pose that

day –about three –

blood ﬂow to the heart and

focuses on the body being still. To

have been associated

brain and reduce blood pres-

with heart protection,”

practice, lie on your back with arms

sure,” Boeh says. However, the

she says.

and other antioxidant-like

more processed the cocoa

bean is, the less antioxidant properties it is able to retain,

natural cocoa powder (not Dutch processed) are your best bets. Avoid the bag of M&M’s and savor a few squares of dark chocolate instead. One ounce, a few times a week, is all you need.”

10) |

and legs spread at about 45 degrees. Eyes are closed and the breath is deep. To release, slowly deepen the breath,

she says. “Dark chocolate and

GOING TO BED TOO.

body and mind in multiple ways. “These

your left knee, making sure the anklebone clears your thigh. Flex your right foot by

•

STRETCH BEFORE

AVOID MINDLESS

add movement to the ﬁngers and toes,

SNACKING LATE AT

reach arms above the head and stretch

NIGHT. “Most of the time,

your body. Exhale and bring your knees

11)

people eating late

to your chest. Roll onto your side in

at night are mind-

fetal position. Inhale, and push yourself

lessly snacking on

up from the ﬂoor.

high-calorie com-

REPLACE 30 MINUTES OF TV WITH 30 MINUTES OF PHYSICAL ACTIVITY. “Everyone has to start somewhere,” says Ritter. “Even if it’s a 15-minute walk three times a week, that’s a start! Aim to build up to 30-minute walks three to ﬁve days a week. With as much time as we spend in front of a computer, on the phone or watching TV, 30 minutes for a walk really is nothing at all.”

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fort foods—think ice cream, popcorn, candy—out of boredom, stress or reasons other than actually being hungry,” Boeh says. “[Eating] excess calories promotes weight gain. Conversely, some people skip meals all day long only to sit down to an oversized meal just before bedtime. Even though it may not seem like you’re getting too many calories, eating one meal a day (typically at night for busy people who say they ‘aren’t hungry all day’) can also cause weight gain, as your metabolism slows in response to infrequent fueling. Another downside to late-night meals includes a greater risk for developing gastric reﬂux.”

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USE YOUR FEET AS TRANSPORTATION. “Figure out a few errands that are close together—the bank, craft store, picking up those few items at the store, the post ofﬁce. Park at one, and walk to and from the other,” Ritter says. You can

also park your car in the spot furthest away from the door whenever you go to the store. “Every step counts,” she says.

BALANCE YOUR GOALS AND SACRIFICES. “Usually fitting healthy eating and exercise into your life requires one to let go of other things for the sake of achieving their goal,” Ritter explains. “Decide what you are going to sacrifice.” Tight on free time? Make time for your workouts by cutting back on your overtime at work. Or make it a goal to not open the fridge after 7 p.m. “You are worth all of these sacrifices,” she says.

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A GLASS OF RED WINE A DAY HAS ITS PERKS. Boeh says there’s no strong evidence that red wine is better for our hearts than other forms

of alcohol, when taken in moderation. “However, a compound called resveratrol might be key to preventing blood vessel damage and blood clots, reducing inflammation related to heart disease, and reducing LDL, or ‘bad’ cholesterol.” Resveratrol can also be found in peanuts, blueberries, grapes and cranberries. For women, one serving of wine is five ounces a day while men can have up to two five ounce glasses a day, she says.

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TAKE MORE WALKS. “Add a post-dinner stroll with your spouse or roommate,” Ritter says. “It may help curb that thought for seconds or that dessert you probably don’t need!”

CHOOSE THE RIGHT VITAMINS AND SUPPLEMENTS. “Taking a daily multivitamin can provide ‘insurance’ for people who ﬁnd it hard to eat the recommended 10-plus servings of fruits and vegetables daily,” Boeh says. “But supplements are not to replace healthy foods in a well-rounded diet.” Choose a multivitamin that is speciﬁc to your gender and age range. “Our vitamin and

mineral needs change throughout our lifespan,” she says. People who should be taking supplements include pregnant and nursing women, strict vegetarians and vegans, senior citizens, and people with food allergies or certain forms of inﬂammatory bowel disease because they’re at a higher risk for vitamin and mineral deﬁciencies, she explains.

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KEEP YOUR FRIDGE STOCKED WITH HEALTHIER SNACKING OPTIONS. Boeh’s grocery list for healthy snacks includes edamame, hummus and carrots or celery, nut butter and an apple or banana, string cheese, grapes, and homemade granola bars. Dried fruits and nuts are also great to have on hand, as long as you are mindful of portion sizes, she says.

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GET OUT OF YOUR OWN HEAD. You may have noticed that when you’re stressed mentally, your body can manifest those feelings, causing you to become physically ill. “It’s a natural human tendency,” Bailey says. And he suggests yoga as a back-door distraction. “You can step into a yoga class after having a funky day in your head, and we will work on your body so much that you will stop thinking in your head. Your mind will be focused on the practice, taking you away from thinking about what was so wrong in your life.”

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REMEMBER TO BREATHE. Life is hectic. Life is crazy. And sometimes it moves so fast that you forget the one basic human instinct that is innate to all us: inhaling and exhaling. “At the end of the day, we have to revert back to the ﬁrst breath that we took when we were born—it was very sweet and very smooth,” Bailey says. “If you’re in an argument, take a moment to breathe. Or just stop to take a few breaths every once in a while. Need a time out? Take a couple deep breaths.” FOR MORE WAYS TO RENEW, VISIT FAMILY HEALTH & WELLNESS MAGAZINE’S WEB SITE FAMILYHW.COM.

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FORGET ME NOT UNDERSTANDING ALZHEIMER’S DISEASE BY LEEANN DICKSON

he lyrics in Simon and Garfunkel’s hit song “Slip Sliding Away,” seem to perfectly describe what happens when symptoms of Alzheimer’s disease (AD) start to appear. It’s an insidious process that can sneak up on a person. Ancient Greek dramatist Sophocles said millenniums ago, “Death is not the greatest of evils; it is worse to want to die, and not be able to.” It’s true: There are things worse than death—one is to live without your mental facilities and need constant care for the most basic body functions. Sophocles also mused, “A man growing old becomes a child again.” Is that the ultimate end for us all, to make a full circle and become dependent and helpless in our older years? The simple answer, for some people, is no. What can we do in our younger years to prevent our older selves from contracting an onslaught of debilitating maladies? Is there something we can all do to stay active and alert until our final days? The answer for a number of folks is a definite yes. Although we can’t control all aspects of our health, we can make lifestyle changes in what we eat, drink and how we exercise—which will affect how we age in both body and brain. Nearly every person of a certain age (think baby boomers) admits once in awhile to having a “senior moment.” There are a lot of other euphemisms we use for misplacing keys, forgetting a friend’s name or losing the car in the parking lot. However, how do you know if you are just exhausted, distracted and stressed…or if you might be experiencing the early signs of dementia? If this is a rare occurrence, then it’s probably nothing. If it’s affecting your daily life, however, then it might be something more problematic. Health professionals encourage people who are concerned about their brain health to be examined by a doctor.

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IN THE KNOW Because some of the terms can be confusing, it’s important to know a few definitions when discussing AD. Brain Function Each of us is born with approximately 100 billion neurons (or brain cells). And to make our brain and body function correctly, these neurons “communicate” with each other with electrochemical signals. These neurons and the communication grid control every function of our bodies and our thinking. The old saying “use it or lose it” applies to our brains as well as our brawn. If a person continually uses their brain to learn and explore, the brain grows; if there is a disconnect and the neurons stop communicating, due to injury or disease, brain and body functions can be hampered. Cognition Cognition is the mental faculty we use to process information and includes memory, problem solving, decision-making, paying attention, reasoning and understanding, language, and the ability to learn. Dementia Dementia, the condition once known as senility, is a gradual deterioration of mental function and is most commonly found in people over 65 years of age. However, “early onset,” which accounts for about five percent of cases, has been seen in people as young as their 40s. The affliction affects the way a person performs daily activities by altering thinking, judgment and normal behavior. It’s important to note that dementia is not a normal part of aging; however, 50 percent of people over 80 years old have some kind of dementia. Many causes can trigger dementia, such as hormonal problems, vitamin deficiencies, drug/ alcohol dependency and brain injury. The good news is that sometimes these causes can be lessened or reversed. AD is responsible for 70-80 percent of all dementia cases and once symptoms appear it’s incurable. Alzheimer’s Disease AD —which causes neurons to die or malfunction and the normal electrochemical

signals running within the brain to not navigate easily or at all—was first recognized by Dr. Alois Alzheimer, a German psychiatrist, in 1906. Unlike other causes for dementia, researchers believe that AD cannot be reversed and there is no known cure. Interestingly, though, several researchers, including Deepak Chopra, M.D. and Gary Small, M.D., are theorizing that the disease can be delayed. But because of the disastrous effects on the brain, it is ultimately fatal by shutting down all basic body functions. That’s why it’s so important for researchers to find the causes for the disease and stop it before it starts destroying brain cells.

WARNING SIGNS The Alzheimer’s Association has identified 10 warning signs of the disease: • Memory loss that disrupts your daily life • Challenges in planning or solving problems • Difficulty completing familiar tasks at home, work or leisure • Confusion with time or place • Trouble understanding visual images and spatial relationships • New problems with words in speaking or writing • Misplacing things and the inability to retrace steps • Decreased or poor judgment • Withdrawal from work or social activities • Changes in mood or personality

FINANCIAL FACTS AD not only drains your mind of memories, hampers your mobility and inhibits life skills, but it’s also responsible for billions of dollars in additional health care costs, ultimately draining our nation’s Medicare and Medicaid resources. The facts are astounding. Last year in the U.S., more than $200 billion was spent caring for AD patients. By 2050, it’s estimated that more $1 trillion will be spent caring for an estimated 116 million dementia patients. It is the sixth leading cause of death, and one in eight older Americans is living with AD. More than 15

million unpaid caregivers are working 24/7 to assist those in need.

DETERRING THE DISEASE What can we do? We’ve asked three of our area’s top experts in the field for answers. According to John Schafer, M.D., a neurologist with Mercy Medical Group’s San Juan office in Carmichael, it all comes down to staying healthy. “Maintaining good health is the best way to take care of your brain.” He knows that there are pathological changes happening in your brain as early as 20 years before signs of AD appear. He stresses that everyone should build more “cognitive reserve,” which is the mind’s resistance and resilience to damage of the brain. This means that the better your brain functions early in your life, the more it can withstand the pathology of AD and other insults later in life. He advises that physical exercise and intellectual stimulation have been shown to help maintain brain function and possibly delay the onset of the devastating disease. Once symptoms appear, it may be too late. The UC Davis Alzheimer’s Disease Center conducts research in community populations to determine the causes of and possible treatments for dementia. The outpatient centers follow approximately 550 participants who receive annual research assessments and monitoring. With a myriad of clinical trials and tests (for AD patients and normal elderly), the center works to help identify early markers for the possibility of developing AD and monitors progression in patients with AD and related diseases. “We use many medical tests, brain scans and cognitive assessments to look for the earliest signs of possible AD,” says the center’s Clinical Core Director John Olichney, M.D. Doctors can also test to see if the main biomarker for AD (beta-amyloid plaques) is present in the brain before any symptoms have appeared. Dr. Olichney stresses that we must protect cognition. “Being aware of memory symptoms is very important and so is getting tested as soon as possible.” He also emphasizes maintaining good health. “It is important to control hypertension in order to prevent strokes and brain atrophy.” Dr. Olichney explains, “Main-

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taining a healthy heart and cardiovascular system helps to keep a healthy brain.” His advice is to exercise both your body and brain, eat right and keep blood pressure and other medical conditions, such as diabetes, under control. Chief of Elder Care Donald Martin, M.D., with Kaiser Permanente in Roseville and Sacramento, says that having intermittent memory loss, although a big indicator, does not automatically identify AD or dementia. “Just having some memory issues alone certainly doesn’t constitute a definite diagnosis of dementia,” Dr. Martin says. “There are other cognitive functions besides memory that become affected by dementia, and there are some good tests we can administer that will give us an indication that dementia might be beginning.” He points out that staying active with family and friends might help deter the disease. “These kinds of activities all tend to stimulate the brain, so we think that will help prevent dementia,” Dr. Martin explains. “There are studies showing that general longevity of life is improved in societies where people are socially engaged and have a strong network of friends and family.” He also encourages maintaining good health and lifelong learning. “There is some indication that engaging in activities that stimulate the brain may help prevent dementia, but there doesn’t seem to be an agreement on exactly which activities are the best.” Dr. Martin continues, “There are other factors that seem to have an effect as well, such as keeping blood pressure controlled.”

SURROUNDED BY SUPPORT The Alzheimer’s Association (alz.org) is a global group dedicated to eradicating the disease worldwide. The group envisions “a world without Alzheimer’s,” and works with health care providers, researchers, patients and caregivers to provide information and support. The nonprofit has local offices throughout the nation. Regional Director Michelle Johnston, M.P.H., of the greater Sacramento office, along with more than 350 dedicated volunteers in the greater Sacramento area, is part of a chapter that serves all of northern California and northern Nevada.

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In addition to the educational aspect, the group is very involved in helping those that help the patient. “The journey is too long and hard to do it alone.” Johnston says, “I encourage all caregivers to find some sort of support group—a place to share strategies, resources and be with others who understand what you are going through.” Johnston explains that caregiver stress and the health issues that go with it is a huge issue. “Sometimes caregivers overlook their own health concerns,” Johnston says. “More than $785 million was spent on extra health care costs for caregivers of persons with dementia in California last year.” Local volunteers facilitate monthly meetings throughout the region in person or by telephone. There is also a support community online through the group’s Web site and a toll-free number that is staffed 24/7. Johnston stresses that if you or your family feel something is wrong, it’s important to get a full diagnostic workup from a physician as soon as possible. “Approximately one-half of AD cases are not diagnosed,” Johnston explains. “People with Alzheimer’s who are diagnosed early are better able to make decisions and communicate their wishes for the future.” Johnston is so passionate about ending the disease, she admits, “I would love to have to find a new job.”

THE MIND-BODY CONNECTION World-known physician, author and pioneer in the field of mind-body healing Deepak Chopra, M.D., recently released his latest published work, Super Brain: Unleashing the Explosive Power of Your Mind to Maximize Health, Happiness, and Spiritual Well-Being. In the book, Dr. Chopra suggests that memory loss can be reversed, and AD and dementia can be prevented. He teamed up with television personality and cardiothoracic surgeon Mehmet Oz , M.D., on The Dr. Oz Show to explain his theories. Dr. Chopra’s approach includes nutrition and lifestyle changes, adding specific foods to your diet, and mental exercises. He recommends brain-boosting foods, such as folic acid from acorn squash, wheat germ for additional B-complex vitamins and black currants for antioxi-

January/February 2013 – familyhw.com

dants that feed brain cells. In addition, he suggests that adding herbs, amalaki and sage can also support a variety of brain functions. The physician also proposed practicing meditation a few minutes each day with a specific mantra to help achieve relaxation, which is vital to protecting our brains. So, the bottom line is to eat right, take your supplements, exercise, keep growing and learning, and relax. •

CHECK THIS BOOK OUT! Gary Small, M.D., professor of psychiatry and director of the UCLA Center on Aging at the Semel Institute for Neuroscience and Human Behavior, has written a book that can literally change your life. Outlined in The Alzheimer’s Prevention Program…Keep Your Brain Healthy for the Rest of Your Life, he offers an overall approach to keeping your brain operating at its maximum capacity well into old age. The easy-to-read, understand, and sometimes funny book offers sound advice on saving your brain—your memories, personality, cognitive abilities and life—from slowly wasting away. In a relaxed writing style, Dr. Small brings individual case studies along with scientific evidence to support the benefits of his prevention program. Further, he asserts that memory loss is not inevitable. In fact, only a very small percentage (less than 1 percent) of people are physically predisposed to developing Alzheimer’s disease (AD). His many years of research suggests that by following the steps outlined in his book— which include making lifestyle changes that not only benefit your brain, but your body too—we can all reduce our chance of developing AD or dementia by nearly 50 percent. He suggests that by starting and sticking with his Alzheimer’s prevention program, you can jump-start your brain and delay the onset of AD symptoms…so much so that some of us may never experience symptoms in their lifetimes. His research also proposes that if mild symptoms are present, his prevention program along with other factors can possibly help to slow the progression of AD. People don’t need to be 20 years old to start the prevention process; they can start at any age. In the book, Dr. Small asserts that it’s never too early or late to start protecting your brain. He offers an easy-to-follow plan that will bring noticeable changes in just one week. These first critical seven days bring together the essential elements to create new habits of eating better, exercising more, managing stress, and stretching your brain with entertaining fitness stimulations. These changes can bring increased mental focus and also the benefits of increased energy levels, mood and better overall heath. Dr. Small says that once you see the early positive results you will want to continue with his program and integrate the methods into your life forever. Find out more at drgarysmall.com. •

A simple meal to raise funds so others can simply eat

JOIN US

to raise funds to feed the hungry in our community. Attend a Placer Food Bank Empty Bowls event.

February 28

Wine Reception & Simple Supper — $50 5:30 — 8:00 p.m.

March 1

Luncheon — $25 Open seating 12:00 — 2:00 p.m. Maidu Community Center | 1550 Maidu Drive, Roseville Your ticket includes a hand-crafted ceramic bowl, and a simple meal of pasta, bread, salad and dessert. All proceeds will go toward the purchase of food to feed the hungry in Placer, Nevada and El Dorado Counties. For information or tickets visit www.placerfoodbank.org or call (916) 783-0481.

The Family Dog

Cassandra Krupansky, DDS, MS Diplomate, American Board of Pediatric Dentistry

Your dog’s home away from home. With ‘The Family Dog” you can rest assured that your dog is being treated the way you want - and we only keep 1 family’s dog(s) at a time. From special meals to giving medications, your dog becomes our family dog when you are away.

Dr. Cassie completed her dental degree and specialty training in Pediatric Dentistry at UC San Francisco. Dr. Cassie and her amazing team strive to make every child’s visit a pleasant and fun experience. They look forward to caring for your child and giving him or her a great experience at their dental home.

For more information: 916-802-6923 susie@thefamilydog.biz

2520 Douglas Blvd., Ste. 130 Roseville, CA 95661 916-782-2278 www.RosevillePediatricDentists.com

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Creekside OB/GYN of Folsom Medical Corporation

Wendy Stedeford Acupuncture

Dr. Timothy E. Phelan, a board-certified OB/ GYN, has been practicing in Folsom for over 10 years. He provides personalized and compassionateobstetricalandgynecologicalcare. Services include: pregnancy care, infertility, well women exams, bio-identical hormone replacement, minimally invasive procedures like office tubal ligation, uterine-ablation and daVinci robotic hysterectomies.

I am an L.Ac, or Licensed Acupuncturist, specializing in acupuncture and traditional Chinese medicine. With nearly ten years of experience, I assist patients with acupuncture and cranio-sacral therapy, but also with nutritional counseling based on TCM (traditional Chinese medicine) guidelines, massage,TCM-style exercise recommendations, and Chinese herbal medicine.

1621 Creekside Dr., Ste. 102 Folsom, CA 95630 916-984-7428 www.CreeksideOB.com

907 Embarcadero Dr. El Dorado Hills, CA 95762 916-933-1221 www.wendystedeford.net

HEALTH MATTERS

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YOUR PET’S HEALTH

HOME

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Managing Your Pet’s Separation Anxiety BY KELLEY SAIA

WHAT IS IT? Separation anxiety syndrome is a distress response most common in dogs when they’re separated from the person or people they’re

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most attached to. Roughly 7-28 percent of domesticated dogs may experience some degree of separation anxiety, according to Leighanne Goyder, D.V.M., with Johnson Ranch Veterinary Clinic in Roseville. Dr. Goyder goes on to say that while it’s possible, it’s much less common in cats or other domesticated animals.

CAUSES While it’s not fully understood why some dogs experience separation anxiety and others don’t, it’s important for families to know that their dogs aren’t trying to punish them for being left alone; rather, their behavior is a panic response. “Some speculated causes include lack of appropriate pet-owner interactions, improper socialization to owner departure and absence, prolonged contact

magine your family leaving for an indefinite period of time without knowing where or why they’re going and how long they’ll be away. This is what many pets experience when their families leave. Without the ability to understand that they’ll return, pets become anxious—experiencing feelings of fear, depression and other taxing emotions. They communicate these feelings in a variety of ways, causing both their families, and themselves, a great deal of distress otherwise known as separation anxiety.

YOUR PET’S HEALTH with humans without learning to be alone, traumatic episodes during owner absence, and cognitive decline,” Dr. Goyder says. Patti Hebert, R.V.T., with MarketPlace Veterinary Hospital in El Dorado Hills, notes that, “It is common practice to label any ‘home alone’ problems as separation anxiety. [Similar behaviors] may not be due to separation anxiety. These behaviors may be seen from boredom. Your pet may not be getting enough exercise, playtime, potty breaks or social contact.” It’s important to rule those possible causes out before concluding that your pet has separation anxiety.

SYMPTOMS According to Dr. Goyder, barking, howling, destructive behavior and inappropriate elimination are the most common symptoms of separation anxiety. She adds that “specific events may trigger anxiety in an affected dog, like getting keys, putting on shoes or jackets, or packing the car, etc.” Really, any undesired behavior, especially those harmful to the dog or the home while you’re away, may be signs of separation anxiety syndrome. In an attempt to protect their home and belongings, families often turn to leaving their dog outside. Hebert advises against this, stating that, “When left outside, these dogs will turn into escape artists as they tunnel under, chew through or jump over fences. In their attempt to escape, they often injure themselves.”

Photo of Sailor courtesy of Megan Hodge.

TREATMENT If you suspect that your dog may have separation anxiety syndrome, see your veterinarian, who will perform necessary steps to determine the cause of your pet’s symptoms. “Providing your vet with a complete history will help determine if the pet is suffering from a behavioral condition, such as separation anxiety syndrome,” Dr. Goyder explains. The severity of the pet’s behavior will determine the treatment, which may include: • Behavior modification techniques. Whether alone or in conjunction with other treatments, behavior modification techniques are the best method

•

for managing separation anxiety. Dr. Goyder explains that “independence training, counter conditioning (associating leaving with something pleasant like a good stuffed toy or treat), changing departure and return routines, and graduated planned departures and absences can all help.” Oral medication. Some pets with separation anxiety syndrome may be prescribed oral medication to help decrease anxiety. Dr. Goyder recommends that families pair this option with behavior modification techniques for best results. DAP plug-in diffusers and collars. DAP is a synthetic version of a pheromone of nursing dogs. It has been found to pacify puppies and can be helpful in calming dogs in fearful, stressful or anxiety-ridden situations.

WHAT WON’T HELP The Humane Society of the United States has found the following tools in treating separation anxiety to be ineffective: • Punishment • Getting another dog • Crating • Radio/TV noise (unless used as a safety cue) • Obedience training (separation anxiety is not the result of disobedience or lack of training; therefore, it has not been found effective in treating separation anxiety.) Living with a pet who suffers from separation anxiety syndrome can be extremely difficult, especially for the primary member of the family whom the pet is most attached to. For the well-being of the animal and his “people” family, it’s imperative to identify the problem then work to find an effective treatment. •

MY DOG WITH SEPARATION ANXIETY

Sailor

Living with a dog with separation anxiety is like living with Dr. Jekyll and Mr. Hyde. When I’m home, my dog Sailor is perfectly well behaved and simply the cutest thing (in my humble opinion). The minute I leave the house, however, she becomes a completely different dog. I have to “dog proof” my house before departing, because if something’s left out (even a loaf of bread), it will be eaten or destroyed. She’ll jump on counters and on top of the refrigerator, try to get into the trash (which I’ve learned to barricade off), attempt to escape, etc. Whenever I leave, I don’t know what I’ll come home to, which often makes it difficult to enjoy my day. Once she was diagnosed with separation anxiety, I worked with her vet to find effective treatments. While her anxiety has improved with treatment, it doesn’t seem to be something that will ever be cured, but we work very hard to make the situation work because Sailor’s an important member of our family. —Megan Hodge

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ASK THE EXPERTS

What’s the difference between a really bad headache and a migraine?

A migraine headache is a headache that tends to recur in an individual and is moderate to severe if left untreated. It can be one sided, throbbing and aggravated by routine physical activity. It can be associated with light, sound and smell sensitivity and many patients will become nauseated with it. In a minority of patients there can be visual or sensory changes before, during or after the headache, known as auras. Each migraine typically lasts from four hours to three days, but can last more than a week. The National Headache Foundation estimates that nearly 30 million Americans, or approximately 12 percent of the population, suffer from migraines. Migraines occur about three times more frequently in women than in men. The exact causes of migraines are unknown, although they are related to changes in the brain as well as to genetic causes. People with migraines may inherit

the tendency to be affected by certain migraine triggers such as fatigue, skipping meals, certain foods, bright lights and weather changes. For many years, scientists believed that migraines were linked to the expanding (dilation) and constriction (narrowing) of blood vessels on the brain’s surface. However, it is now believed that a migraine is caused by inherited abnormalities in certain areas of the brain. There is a migraine “pain center” or generator in the mid-brain area. A migraine begins when hyperactive nerve cells send out impulses to the blood vessels leading to the dilation of these vessels and the release of prostaglandins and other inflammatory substances that cause the pulsation to be painful. Sometimes it is difficult to differentiate a migraine from other serious causes of headaches. Red flags (reasons to get evaluated urgently) are a headache subsequent to head trauma, a headache with a sudden onset (“thunderclap” headache), a headache with signs of systemic illness (fever, stiff neck and/or rash), a headache beginning after 50 years of age (because migraines will typically start under age 50, and over age 50 is more likely to be temporal arteritis—which needs urgent treatment to prevent vision loss—or a mass lesion/brain cancer), headaches increasing in frequency and severity, a headache with focal neurologic signs or symptoms of disease (other than one’s typical aura), or a new-onset headache in a patient with risk factors for HIV infection or cancer. —Katharina Truelove, M.D. Katharina Truelove, M.D., is a Marshall Medical Center Provider. Dr. Truelove is a member of Family Health & Wellness Magazine’s Advisory Board.

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

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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 & Oriental 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 Dr. Truelove courtesy of Marshall Medical Center.

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We’re growing to care for you! We’re adding more primary and specialty care physicians to our roster, with offices located conveniently in El Dorado Hills, Cameron Park and Placerville. All of our physicians are board-certified, ensuring high quality care for patients. Marshall Hospital has opened the doors to the area’s newest Emergency Department/ Level 3 Trauma Unit and Birth Center, offering the community a higher level of care, service and experience.

To find a doctor affiliated with Marshall Medical Center, call 530-676-0777 or visit marshallmedical.org