Living Well July Aug 2015 by Missoulian

diabetes & nutrition JULY/AUGUST 2015 A Publication of the

the 5 keys to defeating diabetes

test can help delay, prevent diabetes July/August 2015 ~ living well

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living well ~ July/August 2015

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A publication of the

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People in Missoula and western Montana want to feel good, look good and live well. Available at more than 150 newsstand locations throughout the area, Western Montana Living Well is well suited to more than 30,000 readers monthly who want health tips on fitness, nutrition, family, financial advice, wellness, therapy and beauty.

publisher Mark Heintzelman graphic design Krista Ness Bob Jacobson

advertising sales Rachel Crisp Philips 406-523-5223 contributors Amber Coulter Melissa Healy Doug Janssen Donna Kay Jennings Mefy Karydes Samantha Masunaga Emily Mckee

The opinions, beliefs and viewpoints expressed by the various authors and forum participants in this publication do not necessarily reflect the opinions, beliefs and viewpoints of the Missoulian or Lee Enterprises. The author of each article published in this publication owns his or her own words. No part of the publication may be reprinted without permission. ©2015 Lee Enterprises, all rights reserved. Printed in the USA.

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living well ~ July/August 2015

July/August 2015 ~ living well

July/August 2015 VOL. 30

in this issue diabetes & nutrition

keys to fight diabetes pg. 7

inflamation and sugar pg. 14

children getting adult diseases pg. 20

healthy family pg. 28 6

living well ~ July/August 2015

trans fat ban pg. 30

cravings pg. 12

get tested pg. 16

food allergies pg. 24

combat diabetes pg. 34

keys to defeating diabetes

By Donna Kay Jennings, APRN-PMH, PsDC

o you know what the biggest commonality is with every diabetic patient we see in the beginning? They have been literally told that they need to take a medication (metformin or some variation) for the rest of their life, and the condition is likely to get worse. How is that for dropping a bomb on a patient, and painting a bleak future? Unfortunately if you follow those directions, and do nothing else, it’s true. You’re likely going to get worse. Of course there are many more steps we take our patients through that completely change the game. Our patients know they don’t have to get worse. In fact, they experience

phenomenal changes. There are 3 basic misunderstandings that a majority of diabetic patients have about their condition. If they believe and live as if these misunderstandings are true, they will literally sabotage their potential for a healthy future. What are those 3 misunderstandings? I’ll tell you …

Diabetes Misunderstanding #1: Diabetes Always Gets Worse

According to the Centers for Disease Control, “Diabetes is Preventable and Controllable.” I would personally add to

July/August 2015 ~ living well

Patients know they donâ&#x20AC;&#x2122;t have to get worse. In fact, they experience phenomenal changes.

that reversible. I have seen it enough times to say with conviction that Type II diabetes is reversible. By taking a functional approach to diabetes that incorporates the proper lifestyle, diet and advanced nutritional protocols, not only does it not have to get worse; it can improve and completely reverse.

Diabetes Misunderstanding #2: Diabetes Is Genetic, You Just Have To Learn To Live With It

There is absolutely a genetic component to this disease. Certain people are more predisposed to diabetes than others. What you may have failed to understand is that if you properly control the components of the disease that are in your control, namely diet, lifestyle, and the advanced nutritional protocols available, then you can trump genetics. The part of this disease within your control is greater than the component not in your control.

Diabetes Misunderstanding #3: As Long As You Take Your Medication Diabetes Is Not That Big Of A Deal Not that big of a deal? Certainly you have read the side effects, both from the medications and the disease itself: â&#x20AC;˘ 8

living well ~ July/August 2015

Neuropathy

•

Peripheral Vascular Disease

•

Heart Attack and Stroke

•

Eye Disease

•

Weight Gain

•

Fatigue

We live in the information age. We are drowning in information. You may come to believe the 3 common misunderstanding by reading various sources on the internet or speaking to a friend or family member. Accepting them as fact only leads to disempowerment. If you feel that nothing can be done about this disease except take some pill, then you will steadily coast along the diabetes pathway, eventually becoming dependent upon insulin, and day by day moving closer to the side-effects I listed above.

s that the life you want? Is that what your future, your golden years should hold? I don’t think they should and I know you don’t think they should either. We have found through clinical experience and research that there are 5 keys to defeating this disease. If all 5 of these keys are in place, you can kiss diabetes goodbye.

Key No. 1 – Control of Insulin Surges

For a majority of patients, their diabetes comes as a consequence of abnormal insulin surges. When you eat a heavy carbohydrate meal, you dump a bunch of blood sugar into your blood stream. Insulin is then released, signaling to your cells, to move the blood sugar out of the blood stream and into the cells. When there is more blood sugar than the cells can handle, your pancreas, which still sees excess sugar, releases even more insulin. As a defense mechanism your body begins to downregulate or de-sensitize its receptors. Over time your cells are very resistant to insulin and it is difficult to move sugar out of the blood stream and into the cells, resulting in increases of blood sugars till it reaches the point it is called and labeled diabetes. Precisely controlling the amount of blood sugar that hits the blood stream, thus avoiding huge surges of insulin is the No. 1 key in reversing this cycle. July/August 2015 ~ living well

Key No. 2 – Resensitizing of Insulin Receptors

Diabetes can be reversed, there is hope and this is completely within your control.

Once we stop the insulin surges we must re-sensitize your cells to insulin. The more responsive your cells are to insulin the easier it is to keep your blood sugar stable. Through exhaustive research we have put together some of the most powerful nutritional protocols available to do just this.

Key No. 3 – Stabilization and repair of Adrenal Gland Function

Your adrenal glands, two tiny glands that sit on top of your kidneys, are responsible for the production of a hormone called cortisol. Cortisol is what is called a diabetogenic hormone, meaning it promotes increased blood sugar and therefore diabetes. The proper diagnosis and functional assessment of your adrenal glands are essential in reversing diabetes. This key is almost always overlooked and will lead to failure if this aspect is not handled just right.

Key No. 4 – Identification and Removal of Food Sensitivities

Many patients have unidentified immune sensitivities to foods. This leads to inflammation and destruction of the gastrointestinal (GI) barrier. Your GI barrier protects your body from bacteria, parasites, and other things as they are processed in your intestines. The low grade inflammation created from food sensitivities also drives cortisol production, which we now know raises blood sugar. It’s a cycle. The food sensitivity creates inflammation, which stimulates cortisol production by the adrenals, which raises blood sugar. Without removing the food sensitivity the cycle will always remain.

Key #5 – Restoration of Gut Barrier Integrity

Long term food sensitivities will result in a condition called “leaky gut”. This is when the cells lining the stomach become too far apart, allowing partially digested food proteins to pass into the blood stream and create inflammation. This starts and maintains the inflammation cycle mentioned above. We are able to determine through 10

living well ~ July/August 2015

special lab testing whether or not you have a Leaky Gut. If present we can design custom treatment protocols to heal the stomach lining and dramatically reduce the inflammation in your body.

ur hope in writing this for you is that you clearly see diabetes can be reversed, there is hope and this is completely within your control. The future with diabetes can look bleak, especially if not properly managed or you if you fail to deal with the 5 Keys laid out in this article. If you do the right things now, then the future can be bright. In fact diabetes doesn’t have to be part of your future at all. It is not easy, but with the right guide, armed with the right expertise it is quite easy to do. This is our passion and what we do day in and day out. We want to invite you to our office for a complete diabetes case review and consultation. It will allow us to completely review your case and determine if and how we can help you break your “diabetes chains.” Kay Jennings is a Nurse Practioner certified in Psychiatry as well as obesity medicine and practices functional medicine at Aleph P.C. and New Health. If you wish to find out more information on this or any of the other treatments available to you please call our office at 721-2537.

Get There. Missoula | 406.721.3096 | 1001 SW Higgins Ste 205 WoMen’s Club | 406.327.0706 | 2105 Bow Street stevensville | 406.777.3523 | 3802 Eastside Highway

ValleyPhysicalTherapyMT.com July/August 2015 ~ living well

Cravings Reduce intake of extra sweet, salty or fatty foods

By Amber Coulter, MSPT Valley Physical Therapy

alatable foods are foods that taste good. The more palatable the food, the more we are driven to eat. Palatable foods are generally potent foods meaning extra sweet, salty and/or fatty. Sweet, salty and fatty foods trigger a pleasure response in the brain making it more likely for us to seek out these foods. The more we eat, the more we want. When trying to change eating and drinking habits, keep in mind it takes 8-12 weeks for a shift in taste preference.

living well ~ July/August 2015

SUGAR

The majority of sugar in the typical American diet is added sugars. Fifty percent of the increase in calorie intake over the past 30 years is due to sugar sweetened beverages, i.e. soda, juices and sports drinks. Sugar sweetened beverages are the largest source of added sugar in the American diet at 35.7 percent. According to the American Heart Association (AHA) women should consume 100 calories or less (6 tsp) of added

sugar/day and men 150 calories or less (9 tsp)/day. Decrease sugar intake by drinking water, unsweetened teas/coffee, using low-sugar jams/jelly, decreasing dressings and condiments, eating fewer processed and prepared foods, and choosing fruit and vegetables over candy for snacks.

SALT

Salt is essential for normal body function, but is only required in small quantities. The cheapest and easiest way to make foods palatable is to add salt. Salt is used to add flavor, prevent spoilage, retain moisture and enhance texture or thicken. The more salt we eat, the more bland unsalted or low salt food taste. 75-80 percent of sodium in the U.S. diet is from processed and prepared foods. The 2010 Dietary Guidelines for Americans recommends 2300 mg or less (less than 1 tsp)/day with the target level at 1500 mg or less. The AHA recommends 1500 mg or less for women. Reduce sodium intake by preparing meals at home and reducing meals at restaurants, avoid adding salt, read labels looking for low sodium snacks and crackers, eat fresh vegetables and fruit, limit use of high sodium condiments, and at restaurants ask for low sodium or low MSG foods.

FAT

Fat is a major source of fuel/energy. Fat aids in absorption of fat soluble vitamins (A, D, E and K) and phytochemicals (beta-carotene). Otherwise, fat makes food desirable, creamy, crunchy and rich. Binge foods are typically high fat. Saturated fats are solid fats and typically animal products. We have no dietary need for saturated fat. Saturated fats increase LDLs, total cholesterol and risk for diabetes. Limit intake to less than 10 percent total calories. Use oil vs. butter, low fat cheeses, low fat or fat free milk, and trim fat from meat before cooking. Trans fats are also not essential and not beneficial. Trans fats are used because they are easier to cook with and less likely to spoil. Trans fats increase LDLs, decrease HDL, increase insulin resistance, and favor systemic inflammation. Limit intake to less than 1 percent of daily calories. If a product has less than 0.5 percent trans fat/serving it can be advertised as 0 grams. Reduce solid fats by limiting cookies, ice cream, pizza, bacon, use fat free or low fat dairy, replace butter, lard and margarine with oils. Bake, steam or broil food rather than fry. Read labels and limit partially hydrogenated oils.

When trying to change eating and drinking habits, keep in mind it takes 8-12 weeks for a shift in taste preference. July/August 2015 ~ living well

Sugar By Doug Janssen PT, DPT

id you know that in our American culture’s use of highly processed foods today, the average person reportedly consumes 130 to 160 pounds of sugar in one year? Imagine stacking 30 five pound bags of sugar in your pantry just for yourself and then eating at least two bags every month for a year. Are you an average person? If you are a family of four, you’ll need 120 bags in your pantry for the coming year. Did you know the recommended daily allowance for sugar is 25-35 grams (about 6-9 teaspoons) or 20-25 pounds per year, maximum? That’s only four bags of sugar per year. And pay attention that this is a daily allowance. Sugar is not a required nutrient. There is no nutritional value to added sugar in our diet. It is not like a

living well ~ July/August 2015

And its effect on inflammation and recovery

vitamin, protein, or whole grain that we must have a certain amount of daily in what we choose to eat in order to stay healthy. Sugar is an additive that is not only a major source of junk calories (No. 1) in the daily American diet, it has been shown to have the same addictive properties as heroin. Do you think our food processors know this? Food producers make things with added sugar as a replacement for the really bad fat ingredients we know to avoid for our health’s sake. We have been conditioned to believe our food needs sugar to taste good so much that it is even found in unexpected food products like ketchup, crackers, peanut butter, yogurt, and pasta. Sugar is found in almost every processed food, very frequently in the form of high fructose corn syrup (HFCS), which is a highly processed sweetener receiving a lot of bad press lately. Notice how quickly the big soft drink makers have been so intent to market their new drinks with “real” sugar? The largest source of sugar and HFCS in America is soft drinks and other sugary drinks. Even popular “sport drinks” are really nothing more than sugar — just take a look at the label. What about diet sodas? There is evidence that artificial sweeteners are really not so good for your health either, and in some cases worse.

There is a wealth of information in medical studies showing added dietary sugar and HFCS are linked to insulin resistance (a precursor to diabetes), heart disease, cancer, obesity, liver changes and systemic inflammation in your body. These overused and abused ingredients are literally making us sicker and sicker across our nation. Systemic inflammation is now considered a major factor in the development of heart disease, some neurologic diseases such as dementia, and prevalent in diabetes and obesity. So why is this physical therapist going on and on about sugar? Therapists treat people on a daily basis with inflammation in tissue as a result of injury, surgery and disease processes. Tendinitis, bursitis, joint pain and sprains, and muscle strains all are commonly and effectively treated by therapy interventions. Wouldn’t we be likely to conclude that reducing your systemic inflammation from the things that you eat or drink would aid and speed your recovery in therapy? Absolutely. If you are trying to recover from an injury or condition limiting your physical activity or simply to be healthier, consider cutting out that daily 20-ounce soda or some of the other sugary food products that might be getting the way of you getting better, quicker. Don’t be surprised if you have a very real craving, but be strong, you can do it and you’ll feel better when you do.

We are the Balance Experts. Call Us Today 406.543.7860 2455 Dixon Ave Ste A • Missoula elementpt.com • balanceexpertsmt.com

New Look, Same Expertise! July/August 2015 ~ living well

Screening test can delay or prevent diabetes

ompared with most other states, Montana has a relatively low incidence of diabetes. But that doesn’t mean it’s not a problem here – our rates have more than doubled since the 1990s. Today, just under 8 percent of adults in Montana have this condition. Those people can face serious health problems. Diabetes occurs when your body doesn’t make enough insulin or can’t use it properly, resulting in high levels of blood glucose (blood sugar). That can eventually lead to conditions such as heart disease, stroke, kidney failure, and blindness. And impaired circulation from diabetes can lead to lower-limb amputations.

living well ~ July/August 2015

However, there are ways to make the picture much brighter. The key is to start early and be consistent with steps to minimize your risks for complications. People with diabetes must monitor their blood glucose, and it’s often necessary to take insulin or medications to maintain healthy levels. According to the National Diabetes Education Program (NDEP), healthy lifestyle habits can also make a big difference. For example, being physically active helps control blood glucose. People who are overweight can improve their blood glucose and also their blood pressure and cholesterol by losing just 10 to 15 pounds. A healthy diet, including fresh fruits and veggies, whole grains foods, lean meats and low-fat dairy products, provides beneficial nutrients and also helps you lose weight. And staying away from tobacco products helps protect your heart, lungs, blood vessels, eyes, nerves and other organs. These healthy lifestyle habits do more than minimize complications from diabetes. They also help delay or prevent this condition in the first place. That means they should be a top priority for people who have a higher-than-average risk for developing diabetes, such as those who: • Have a parent or sibling with diabetes. • Are overweight or obese. • Have a family background that is African American, Hispanic, Asian American, Pacific Islander or American Indian. Native Americans are 2.5 times a likely to develop diabetes as the general population. • Have abnormal cholesterol or triglyceride levels. • Have high blood pressure.

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• Have sleep apnea. • Are physically inactive. • Have had gestational diabetes or had a baby weighing 9 pounds or more. • Are age 45 or older. The more of these factors you have, the higher your diabetes risk. A simple screening test can tell you if you have diabetes or prediabetes, which means your blood glucose is high enough to raise your risk for developing diabetes. Finding out now gives you a head start at delaying this condition, minimizing its serious complications or avoiding it altogether. In fact, the NDEP recommends that people age 45 and older consider being screened even if they have no other risk factors. Ask your primary care physician about screening for diabetes. You can also learn more by visiting the NDEP at www.ndep.nih.gov.

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Adult diseases striking children Poor diet and obesity are key factors By Megy Karydes, Chicago Tribune

nce seen only among an older population, adult diseases such as fatty liver disease, hypertension and osteoporosis are being diagnosed more and more in children. And you can add to that sleep apnea, Type 2 diabetes and high cholesterol levels. The culprits? Unhealthy diets and growing waistlines, experts say. Recognizing obesity early and appreciating the cardiovascular decline it can pose for young children has become so important that the American Academy of Pediatrics established guidelines and recommendations for pediatricians, typically not accustomed to seeing the resulting cascade of health issues in their patients. “Several studies have shown that obesity is under recognized by parents as well as by physicians,” said Dr. Seema Kumar, pediatric endocrinologist at the Mayo Clinic Children’s Center. “Parents in general tend to think they will outgrow it. ... It also depends on the ethnic group they’re coming from. In some cultures, being overweight is actually a sign of prosperity. So they may actually not even consider that as a problem.” Kumar’s observations ring true with a study by the New York University Langone Medical Center that was published online in April in the journal Childhood Obesity. While rates of childhood obesity have risen over the last several decades, the study showed, a vast majority of parents perceive their kids as “about the right weight.” Dr. James J. Maciejko, a lipidologist and director of the Adult and Pediatric Lipid Clinics at St.

living well ~ July/August 2015

John Hospital in Detroit, is concerned by how few Americans in general understand the grave dangers of overeating. Maciejko sees kids eating 3,000 calories a day and reminds them and their parents that young bodies cannot handle that load. In general, he said, pre-pubescent children should be consuming about 2,000 calories per day; if they are quite active, maybe 200 to 300 calories more. After puberty, most boys should consume about 2,000 calories a day and girls about 1,500 to 1,600 daily. Why? Here’s the list:

Heart disease: With obesity comes the risk of cardiovascular disease. Developing risk factors in childhood can greatly increase the likelihood of heart disease in adulthood. For that reason, guidelines sponsored by the National Heart, Lung and Blood Institute, part of the National Institutes of Health, recommend that all children be screened for high cholesterol at least once at ages 9 to 11 and again at 17 to 21. These guidelines are meant to help health care practitioners prevent or identify those issues early to minimize more severe health issues later in life. Diabetes: Overweight children can develop “adult-onset” diabetes, or Type 2, as young as age 8, and the CDC points out that

July/August 2015 ~ living well

the loss of insulin sensitivity can develop at any age, especially among overweight children. The complications from diabetes are many: cardiovascular problems, damage to the nerves, kidneys, eyes and feet, and it can contribute to Alzheimer’s disease. Hypertension: “There are enough studies that have shown that ... an overweight child is two to three times more likely to have high blood pressure compared to a child that is normal weight,” Kumar said. Hypertension can cause a range of health problems, from the heart to the brain to the kidneys. Fatty liver: Maciejko said he is noticing more children being diagnosed with hyperlipidemia, or high fat levels in the blood. Part of the reason simply may be that doctors now are testing children for this. The pediatrics association “now recommends all kids by the age of 9 have a lipid profile,” he noted. As a result, when kids come in for their wellness visit when they’re 9, 10 or 11, the pediatrician orders a cholesterol profile. “And so, because of that, we’re starting to identify cholesterol issues in kids,” he said. “When a child (or adult) eats excessive amounts of calories (particularly from refined carbohydrates), the blood sugar rises,” he explained. “The liver attempts to reduce the blood-sugar level by taking sugar up from the bloodstream. The liver converts this extra sugar to glycogen and stores it. However, when the storage capacity of the liver is full, the extra sugar the liver takes out of the blood is converted to fatty acid and triglycerides. The fatty acid tends to accumulate in the liver, causing fatty liver disease (also called nonalcoholic steatohepatitis, or NASH), while the triglycerides are deposited into the blood, raising the blood triglyceride level.” Fatty liver disease can lead to depleted liver function, and the consequence of high triglycerides is cardiovascular disease, among other things. Osteoporosis: Just as important as what kids are putting 22

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“The key to avoiding unhealthy weight gain is moderation in the consumption of food, even the healthiest food.”

into their bodies is what they’re not. Eating disorders among very young children are contributing to the increase of osteoporosis, according to Dr. Ellen Rome, head of the Cleveland Clinic Children’s Center for Adolescent Medicine and professor of pediatrics at the Cleveland Clinic Lerner College of Medicine at Case. “So many of the problems we see in adulthood have their roots in childhood,” Rome said. “A classic example is osteoporosis. That’s now seen as a pediatric disease.” “If a kid from childhood isn’t getting three calcium or dairy servings a day with vitamin D, they can, in their early years, not be putting on the bone they’re supposed to have put on,” Rome said. By not depositing bone during those early years in life, when they’re supposed to be adding 40 to 60 percent of their bone mass, they’re increasing their risk of osteoporosis later in life. “That means that kid is way behind on what they should have been depositing in their “bone bank” by the time they are in their 20s. If they’re five to 10 times lower in their bone density, they’ve doubled or tripled their fracture risks.” So those health issues all link to the diet problem. What can parents do? Children’s diets should consist of healthy sources of protein such as low-fat dairy products, lean cuts of meat and eggs; fresh vegetables and fruit; and healthy beverages such as water and skim milk, according to Maciejko. He advises against excess starch such as pasta, potatoes and white bread, favoring whole-grain pasta, rye or whole-grain bread and vegetables as replacements. “Of course, the key to avoiding unhealthy weight gain is moderation in the consumption of food,” he noted, “even the healthiest food.” Helping children develop healthy eating habits now is the key, the experts say, because the dire consequences are coming fast. July/August 2015 ~ living well

Must have been

something living well ~ July/August 2015

hen a food makes you sick, the physiology behind what caused your symptoms is probably not your first worry. You’re more likely to be concerned with just getting over the nausea, rash, itching, swelling, fever or other symptom that can result from eating certain foods. But once you feel better, it’s a good idea to consider the ways food can lead to sudden, and sometimes serious, illness. Knowing the following common causes can help you avoid illnesses from food:

Food poisoning

Doctors call this foodborne illness because it isn’t the food itself that makes you sick. Instead, it’s an organism such as a bacteria, virus or parasite that has contaminated the food. The CDC reports that each year one in six people in the U.S. get sick from pathogens such as e-coli, salmonella, norovirus and listeria in food. The most common symptoms of food poisoning are nausea, vomiting and diarrhea. People usually feel better in two or three days, but some cases are more serious. See your doctor if you have diarrhea along with a fever over 101.5F, blood in your stool or prolonged vomiting that keeps you from staying hydrated. Pathogens can contaminate food where it is grown, processed or prepared in a restaurant, and problems can also start in your own kitchen.

you ate

July/August 2015 ~ living well

These steps can help you avoid food contamination: • Wash your hands before you start preparing food. • Wash your hands, utensils and cutting boards after they contact raw meat or poultry. • Rinse fresh fruits and vegetables in running water, even if you’re going to peel them. • Don’t eat undercooked meat or raw or undercooked eggs. • Refrigerate leftovers within two hours.

Food intolerance

Milk, apples, strawberries, tomatoes, bananas – these are a few foods that typically cause food intolerance, also called food sensitivity. It occurs when something in a food irritates your digestive system or when you can’t digest the

food properly. For example, people with lactose intolerance are sensitive milk because they lack the enzyme to digest lactose, the sugar in milk. People may also be sensitive to food additives, such as monosodium glutamate (MSG) or sulfites. Naturally occurring substances, such as gluten, can also cause a food sensitivity. You may have a food intolerance if you have gas, bloating or cramps after you eat a particular food. Less commonly, food intolerance can also cause nausea, vomiting, stomach pain or diarrhea. If other people who ate the same food are also sick, these symptoms man mean you have food poisoning instead. If you think you may have a food intolerance, try keeping a food diary to track what you eat and when you have symptoms. Once you identify some suspicious foods, eliminate one at a time from your diet to see if your symptoms go away. In some cases, such as lactose intolerance, a medical test can confirm your diagnosis.

try keeping a food diary to track what you eat and when you have symptoms

living well ~ July/August 2015

These steps can help you avoid problems with food intolerance:

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• Avoid the food. That will mean reading food labels and asking restaurant servers about the ingredients in the meals you order. • Try taking a digestive enzyme before you eat. These products can help with foods that produce gas, such as beans, broccoli and others.

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• For lactose intolerance, try drinking lactose-free milk

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• Try eating only small amounts of the problem food, or eating it rarely. This can work for mild food sensitivities.

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Food allergy

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This condition is much less common but much more serious than food intolerance. It happens when your immune system reacts to a specific food protein as if it were a threat. Your body quickly releases chemicals that cause symptoms such as swelling, hives, itchy skin, sneezing and teary eyes. Food allergies can also cause nausea, vomiting and diarrhea. The foods most likely to cause an allergic reaction are milk, eggs, peanuts, tree nuts, fish, shellfish, soy and wheat. In some cases, food allergies result in a life-threatening condition called anaphylaxis. This happens when the person’s throat and airways constrict, making it hard to breathe. People with this condition may have swelling in their lips, tongue or throat and begin to wheeze. If you have these symptoms, get medical help right away. The best way to avoid food allergy symptoms is to avoid eating the problem food. If a slip-up results in only mild symptoms, try an over-the-counter or prescription antihistamine. If you’ve had a severe reaction, though, you need to be serious about following these steps to stay safe: • Don’t eat the problem food. Check food labels, ask what’s in restaurant meals, and make sure your friends know what foods you can’t eat. • Carry a device such as an EpiPen, Twinject or Auvi-Q. These devices automatically inject epinephrine to relieve anaphylaxis symptoms. • Wear a medical alert bracelet or necklace that tells

every month These are just a few of the services we offer that can save you time and money. Please give our friendly pharmacy staff a call today to see how easy it is to get started.

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people you have a food allergy. • See your doctor. He or she can help you identify your problem foods get you on track to avoid symptoms. If you’ve had troublesome symptoms after eating but aren’t sure why, it’s a good idea to get help diagnosing your problem by calling the Community Medical Center 24/7 Nurse on Call line at 327-4770. The call is always free.

2685 Palmer St. Suite A, Missoula, MT 59808 (406) 721-2537 | www.alephmt.com Monday - Thursday 9 to 5 pm

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July/August 2015 ~ living well

Quick guide to a

healthy family By Blue Mountain Clinic staff

aving a healthy lifestyle is an important part in living life to its fullest. But it’s not always easy and with the constant flow of information from TV, magazines, newspaper and the Internet it can be hard to know what’s what! We’ve taken the guess work out by laying down the ground work for leading a healthy lifestyle.

Nourish

It’s important to nourish your body with healthy foods. Think of food as fuel, if you feed your body junk it’s not going to run at optimal capacity. Feed your body whole, nutrient-rich foods, and it’s going to perform much better. When you’re putting together your meal plans, think of it like this. Vegetables should be taking up the largest portion on your plate. They come in a rainbow of colors; try getting several colors in every day. Lean protein comes next. Lean protein is not just chicken breasts. There are tons of great options. I love checking out the meat counter at my local grocery store and asking for recommendations. Follow with a healthy grain, and small 28

living well ~ July/August 2015

helping of fruit and you’re set.

Be Active

The American Heart Association recommends that adults get 150 minutes of moderate activity or 75 minutes of vigorous activity each week. This can be done in 10-15 minute increments over the course of the week. The CDC recommends that children and adolescents get 60 minutes of physical activity every day.

Hydrate

Water is the very best fluid for your body. How much to drink varies on person, activity, climate and health conditions. You should be drinking enough that you don’t feel thirty and your urine is light yellow or colorless.

Rest

Resting is just as important as being active! The CDC recommends that adults get 7-8 hours a day, teens need 9-10 hours a day, school age children need at least 10 hours a day, pre-school age children 11-12 hours a day, and newborns 16-18 hours a day. Resting can be hard with all the distractions we face. Turn off TVs and devices at least 30 minutes before bed to help the brain change gears.

Go for water when you need to quench your thirst. While these 4 things can seem simple enough it’s not always easy to do. So we asked the best people in our office what they do to stay healthy while living life. • Always have a healthy, nutrient packed breakfast to start your day. • Plan ahead – have a week of meals planned out and your less likely to eat out or order in. • Get the whole family involved! Create the meal plan together and have everyone help prepare the meal. • Take your own lunch to work. • When you do eat out, make better choices. Get a large salad instead of fries • Grow your own veggies. • Ride your bike. It’s fun! • Limit or have no processed foods. If you can’t pronounce

an ingredient, don’t eat it. • Decrease sugar in the household. Have children look at labels and make choices based on lower sugar. • Go for water when you need to quench your thirst. Good old H20 is not processed, has no sugar, no fat and you can name everything in it. • Remember and teach your kids “5-2-1” • 5 – Fruits and veggies a day. • 2 – No more then 2 hours of total screen time a day (computer, tablet, video games). • 1 – One hour of exercise a day. • Leave healthy snacks out on the counter. Everyone is more likely to grab it. Bowl of almonds, fruit, or carrot sticks work great! For recipes and healthy eating tips, visit us on Pinteret @ BlueMountainClinicFamilyPractice.

July/August 2015 ~ living well

FDA steps up its bid to rid U.S. diet of

trans fats

By Melissa Healy and Samantha Masunaga, Los Angeles Times

n its continuing bid to drive trans fats from U.S. diets, the Food and Drug Administration said it is striking partially hydrogenated oils from the list of food additives it considers so safe that manufacturers may use them without special clearance. The FDA’s announcement in June sets a three-year countdown for food makers to reformulate their products without hydrogenated oils unless they have gained the agency’s specific approval to continue their use. That leaves open the possibility that the oils – the primary source of added trans fats in U.S. diets – may remain in limited use. The modified oils have been used since the 1950s to make processed foods more shelf-stable. They have been a mainstay for generations of Americans that baked cakes from a box and frosted them out of a can, popped popcorn in a microwave while watching TV, and spread margarine instead of butter on their bread. But in 2002, researchers found evidence that eating trans fatty acids throws blood cholesterol out of whack, raising levels of the bad kind and reducing levels of the helpful kind. They also linked the growing use of industrial trans fats to

living well ~ July/August 2015

rising U.S. rates of heart disease. Following a lengthy campaign by public health activists, the FDA in 2006 required food manufacturers to declare the amount of trans fats in their products. Then, in November 2013, the agency announced a plan to remove trans fatty acids from the U.S. food supply, opening a period of public debate that led to last month’s announcement. The FDA has estimated that reducing the amount of trans fat in the U.S. diet could prevent as many as 20,000 heart attacks and 7,000 deaths from heart disease each year. The agency concluded that the economic benefits of eliminating partially hydrogenated oils would greatly outweigh the costs of switching to more healthful oils. Over 20 years, the economic benefits would total between $117 billion and $242 billion, compared with a cost of $12 billion and $14 billion. Trans fats are also found in dairy and beef. But the biochemical structure of those naturally occurring fats is different from that of industrial trans fat, and they are not thought to be dangerous.

Reduction

Food manufacturers have already reduced their use of hydrogenated oils by 86 percent, according to the Grocery Manufacturers Association, which represents the makers of U.S. processed foods.

The FDA has estimated that reducing the amount of trans fat in the U.S. diet could prevent as many as 20,000 heart attacks and 7,000 deaths from heart disease each year.

I “ should have done this so much sooner.”

“My life is better.”

Live More, Worry Less.

Serving Missoula Seniors since 1989 Retirement Living, Assisted Living, and Memory Care. Citing the food industry’s voluntary efforts to reformulate their offerings, FDA officials said they expect few companies will have difficulty meeting the three-year deadline. Restaurants including Starbucks Corp., McDonald’s Inc. and Long John Silver’s have said they no longer use trans fats in their food. Yum Brands, which owns Taco Bell, Pizza Hut and KFC, eliminated trans fats from its cooking oil in 2007. In a statement at the time, Taco Bell said it converted to using a canola oil containing no trans fat and a low linolenic soybean oil. General Mills – maker of Haagen-Dazs ice cream and Pillsbury crescent rolls – has eliminated trans fats from more than 250 of its retail products, which represent about 90 percent of its U.S. offerings, according to the company. But the switch isn’t necessarily a quick adjustment. The modified oils are still found in some brands of popular food products, such as frozen pizzas and coffee creamers. In 2011, Wal-Mart Stores Inc. said it would require suppliers to phase out artificial trans fats by this year. Currently, fewer than 6 percent of products in its stores contain partially hydrogenated oils, said company spokesman Kevin Gardner. “We’ve made solid progress,” he said. “That takes time. It’s not easy, that’s for sure.” That’s left health-conscious consumers the tall task of deciphering nutrition labels on food packages, which are not always instructive. Trans fats must be listed on the ingredients label, but only if the product contains at least 0.5 grams per serving. Officially, the FDA will remove partially hydrogenated oils from its list of food additives that are “generally regarded as safe” and which therefore can be used without special permission from regulators. However, in the year and a half since the FDA announced its plan to remove trans fats from the U.S. food supply, the agency has encouraged manufacturers to submit petitions that would cite how, and at what levels, hydrogenated oils might be safely used, according to food industry officials.

I “ have new friends.” 2815 Old Fort Road • Missoula, MT 59804 (406) 549-1300 • www.villagesenior.com

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July/August 2015 ~ living well

LivingWell Acupuncture

Acupuncture Clinic of Missoula Safe, gentle and effective healthcare. Dallas Seaber, L.Ac., Anna Paige Crain, L.Ac., and Tonia Janzen, L.Ac.

3031 S Russell St • 728-1600 acupunctureclinicofmissoula.com

Alzheimer’s Care

Assisted Living

Hillside Place

Why shouldn’t you still live in a house in a neighborhood? ALL of the services and amenities of assisted living in the home-like environment you are used to. Call for a personal tour.

4720 23rd Ave • 251-5100

Assisted Living

Pearls of Life Memory Care Pearls of Life Memory Care is a signature program designed to provide an environment that meets the varied needs of a person with memory loss. Secure areas, life enrichment, and health services are all part of the program. Call for a personal tour: The ViLLage senior

549-1300

The ViLLage heaLTh Care CenTer

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VaLLey View esTaTes

363-1144

Alzheimer’s Care

Footsteps® Memory Care We are here to answer your questions, help you navigate the challenges you face and provide a safe home for your loved one. Call or come by. 3710 American Way, Missoula

(406) 203-0579

living well ~ July/August 2015

Family Practice Blue Mountain Clinic provides patientcentered, family practice services to the local community from a choice-based perspective. We believe that choices in any health care decision should be met with dignity in a supportive environment. Our services include: pediatrics, mental health, general wellness, travel medicine, transgender health and reproductive care for women and men. 610 N California St, Missoula, Mt 59802 (406) 721-1646

Independent Living Affordable Independent living for persons 62 or older CURRENT OPENINGS

Assisted Living If you need some help with your daily routine, we are here for you. Pop by or call and see how we can help make Your Life Just a Little Easier Here. 3710 American Way, Missoula

(406) 203-0579

3 meals a day • Housekeeping Centrally Located • Convenience Store Beauty Salon • Svc. Coordinator Non-Denominational Chapel

Missoula Manor Homes 909 W. Central Missoula, MT 59801 728-3210 or visit www.missoulamanor.com TTY Relay Service 1-800-253-4091 (for TTY users only)

Assisted Living

Independent Living

SENIOR RESIDENCE Spacious studio, 1 and 2 bedroom apartments with meal plans, linen service and housekeeping included. Assistance with bathing, dressing, monitoring medications, and other daily living needs. Call or stop by for a personal tour. 2815 Old Fort Rd • 549-1300

independent Living With daily activities, home-cooked, tasty meals, and a community of family and friends, we invite you to pop by and see why Life is Just a Little Easier Here.

3710 American Way, Missoula

(406) 203-0579

H e a l t H

D i r e c t o r y

Independent Nursing

Skilled Nursing

Affordable care in the South Hills. Full complement of services: Assisted Living, Rehabilitation Services, Skilled Nursing, and Sapphire End of Life Care. Call for a personal tour.

A Skilled Nursing facility in Hamilton Montana, providing 24 hour nursing care, full rehabilitation services and a light care wing for those with minor health issues. Long-term care, Transitions Sub-acute Care and Pearls of Life Memory Care.

4720 23rd Ave • 251-5100

225 N 8th • Hamilton • 363-1144

Personal Training

Skilled Nursing

Hillside Health Care

Skilled Nursing

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Pharmacy

New Missoula Location on South Avenue near Community Medical Center • Drive-thru on South Avenue • Locally owned • Same prices as big box stores • Locations also in Frenchtown & Philipsburg • Flu shots $15 (walk-in) 2230 27th Ave (406) 926-2940 www.granitepharmacy.com

In addition to Long Term Care, Riverside’s signature Transitions Sub-acute Care program is your bridge from hospital to home – providing short term rehabilitation services for Physical, Speech and Occupational therapy.

721-0680

1301 E. Broadway, Missoula

Psychiatric Services

Variety of Services • Mental Health Treatment • Medication Management • Therapy • Migraine Treatment • Opioid Addiction Treatment • Weight Loss • Draw Site For Lab Corp • Genetic Testing • TMS Treatment • Nutraceuticals • Primary Care For Established Clients • Adolescents - Adults

406-721-2537 Tmsmontana.com • Alephmt.com 2685 Palmer St. Suite A Missoula

A skilled nursing facility offering: 24-hour RN care; state of the art Subacute Rehabilitation unit designed to address the needs of the medically complex patient. Long Term Care, Pearls of Life Memory Care, Overnight at the Village, and Serenity Palliative Care.

2651 South Ave W • 728-9162

Mental Health

Now Accepting New Clients

• Case Management • Adult Group Homes • Community Based Rehab & Support Staff • Recovery Mall • Health and Wellness Programs • Group Home Living • Payee Services (406) 721-2038 2685 Palmer St., Suite C wocmt.com Same Day or Next Day Appointments

July/August 2015 ~ living well

Combat diabetes By Emily Mckee, Registered Dietitian, MA RD

ype II diabetes is currently one of the most common chronic diseases in our country. According to the Center for Disease Control (CDC), more than 27 million people in the United States have type II diabetes, with 86 million people classified as prediabetic (higher than normal blood sugar, but not high enough for a diabetes diagnosis). This is no longer a disease confined to adulthood; with the CDC estimating more than 5,000 youth are diagnosed with type II diabetes every year. It’s important to distinguish between type I diabetes, which is not preventable, and type II, which is generally preventable. Diet and nutrition play an important role both in prevention and treatment of type II diabetes. Obesity is one of the primary risk factors for type II diabetes. The good news is type II diabetes can generally be prevented by losing weight, eating a healthy diet and being physically active. And people already diagnosed with type II diabetes can help improve their blood sugars this way as well.

Any weight loss will help! Easier said than done, I know. How do you lose to a healthy weight? In simplest terms: Weight maintenance is when calories consumed (food) = calories burned (activity). Weight loss occurs when calories consumed (food) are less than calories burned (activity).

What is a ‘healthy’ weight?

Get moving

BMI, or body mass index, has become the most common, and simplest, way to categorize weight status. A BMI of 18.5-24.9 is considered to represent a healthy weight. How do you calculate your BMI? It’s easy, take your weight in pounds and multiply by 703, and then divide this number by your height in inches squared. For example, to calculate the BMI of a person 5-foot-5 weighing, 165 pounds = 165 x 703= 115995 divided by (65” x 65”) 4225 = BMI 27.5. Easier yet, you can find a BMI chart online. 34

living well ~ July/August 2015

What is a healthy diet?

A healthy diet for someone with prediabetes or type II diabetes is no different than a healthy diet for the rest of the population. It’s a diet that focuses on fruits, vegetables, whole grains, beans, nuts, seeds and low fat dairy products. A healthy diet can include fish and low fat meats, and it limits foods that are high in saturated and trans fats. It is also low in sodium; aim for no more than 2,300 mg/day if you are younger than 50, no more than 1,500 mg/day if you are over 50, black, have high blood pressure, diabetes, or chronic kidney disease, according to the Dietary Guidelines for Americans. Just a reminder, 1 teaspoon of salt has 2,300 mg of sodium.

Last, but certainly not least, get moving. Remember, physical activity is the third part of the type II diabetes prevention/ treatment equation. Walk, ride a bike, swim, play with your children or grandchildren, clean the house, work in the yard, anything to use your body and burn calories. You can walk up the stairs instead of taking the elevator, park in the spot farthest from the store instead of closest. There are endless ways to be active. The most important thing is to keep moving.

Heal at your own pace. If it weren’t for the care and expertise that I received from the therapists at The Village Health Care, I would not be walking today! Pat Swanson

My occupational and physical therapists were instrumental in getting me back on my feet after my hip surgery. I can’t say enough good things about them. Celia Linsted

Do you need a post-hospital rehabilitation stay? One of our communities can help. Surgeries or illness often require more recovery time than is anticipated. We offer post-hospital supportive services nearby for your recovery. • Evolutions Therapeutic Recovery Center

• Transitions Sub-Acute Care

• Sub-Acute Rehabilitation Unit

• Physical, Occupational, and Speech Therapy

• Physical, Occupational, and Speech Therapy • Care for MedicallyComplex Cases

• Private Rooms

www.hillsidesenior.com 406-251-5100 4720 23rd Avenue, Missoula A Platinum Service® network of providers

www.riversidesenior.com 406-721-0680 1301 East Broadway, Missoula

www.villagehealthcare.com 406-728-9162 2651 South Ave. West, Missoula

Call for a tour today! July/August 2015 ~ living well

“WHEN OUR PLANS CHANGED,

COMMUNITY

D E L I V E R E D.”

NOT ONLY DID COMMUNITY WELCOME THEIR PLANS, THEY HELPED WELCOME THEIR KIDS HOME. WHEN COLIN & LEXIE HICKEY GOT TO COMMUNITY, WE EMBRACED THEIR DESIRE FOR A HOME BIRTH. THEIR TEAM WAS WELCOMED AS A PART OF COMMUNITY. WE MADE SURE THAT THEIR NEEDS WERE MET. HERE AT COMMUNITY, WE BELIEVE THE PARENTS’ CHOICES SHOULD ALWAYS BE HEARD. PLANS MAY CHANGE, BUT AT COMMUNITY, COMPASSIONATE CARE IS ALWAYS OUR PRIORITY.

living well ~ July/August 2015