photo by Robert Larch
nurturing body and mind
Publisher / CEO Angela C. Slovak, Ph.D. Creative Director Barbara Kardokus Creative Design Staff Lauren Rust Editorial Manager Jan Collymore Accounts Manager Sherrie Heskett (405)760-8856 Contributing Authors Megan Brown-Ellis, M. Ed. Jill Hast, MD Robin Fernandez, NCC
VISIT
Nan Bertone, RN Jessica Sanchez Robert E. Cooper Thomas Searls Brittney Hodges Tracy Cothran Patti Tepper-Rasmussen, MAT Rhonda Goodale Lisa Lawter
www.thriveok.com
to view the digital issues of Thrive also friend us on facebook!
www.facebook.com/okchealthandwellnessgroup
Sharon Pyeatt Elizabeth Willner Sherry Andrusiak Mary Ann Osko Phillip Kraft
5
Photo Support Larch Photography Jennifer Dunnington Georgia Read JP Wilson
Oct 2012
For other advertising questions about Thrive Magazine or Health Expo information please call us at 405.210.8205 or e-mail thriveokinfo@gmail.com
Subscribe today online at www.thriveok.com On the cover . . . Dr. Mehmet Oz sets his sights on OKC to be the keynote speaker at the inaugural Harold Hamm Diabetes Center gala. This fund raising event will support progress toward a cure for diabetes in our generation. Dr. Oz is vice chair and professor of surgery at Columbia University Medical Center, is widely known as an EmmyÂŽ Award-winning television host and a New York Times best-selling author. He directs the Cardiovascular Institute and Complementary Medicine Program at New York Presbyterian Hospital. The Connect+Cure gala is scheduled for 6:30 p.m. on Monday, Oct. 29, 2012, at the National Cowboy and Western Heritage Museum in Oklahoma City.
Copyright Š 2012 by Thrive Oklahoma Nurturing Body & Mind and Green Apple Publishing, LLC. All rights reserved. Reproduction without the expressed written permission of the publisher is prohibited. Thrive Oklahoma Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. Content in this publication should not replace the advice or your physician. This publication and all its contents are copyrighted.
4
Thrive Oklahoma
From the Publisher’s Desk Welcome to a very special issue of Thrive,
your source for information on health and well being! We are so proud to have Dr. Mehmet Oz on the cover for this issue of Thrive. Dr. Oz is the Emmy® Awardwinning television host of the Dr. Oz Show and a New York Times best-selling author. Dr. Oz will be in Oklahoma City speaking at the inaugural fundraising gala for the Harold Hamm Diabetes Center. The goal is to find a cure for diabetes in this generation. The event will be held at the National Cowboy & Western Heritage Museum in late October, see page 9 for all the details and how to sponsor a table. There are health and wellness events planned in Oklahoma City almost every weekend this fall, so folks will be guaranteed to find something that’s a fit for them and their interests. Many of these health events are free of charge to the public. The welcomed cool weather that accompanies shorter days and kids back in school allows life to take on a comforting, more predictable role. This calming effect lends stability in the lives of so many families. For fall we’ve included some very special features, which include sources for school supplies for families that need assistance, tips for parents making that shift from summer fun and freedom to the regimented schedule of beginning yet another school year and more. As always we’ve got the local experts on fitness and nutrition to help families stay active during these shorter days of fall. Cooking warm hearty meals this season doesn’t mean you have to give up your light and healthy eating patterns of summer. Check out the kind-to-the-waistline soufflé recipe on page 36. Thrive Oklahoma magazine has expanded is public displays to more than 30 new locations in and around Oklahoma City, see page 8 for the most current sites and for those that appreciate home delivery, we thank you for supporting our new subscription program. We will continue to bring you the latest and greatest for Oklahoma and support all of you on your quest for health and wellness becoming a part of your life.
Publisher, Thrive Magazine Founder of OKC Health and Wellness Group
Thrive Oklahoma
5
9 30
29 Fall Features 9 Dr. Oz In OKC by Mary Ann Osko 20 One In Eight Women Will Develop Breast Cancer by Jill Hast, MD 24 The Weight of the Nation HBO documentary Part 3: The Food System 44 Choose Your Adventure At the Oklahoma Regatta Festival by Sherry Andrusiak
Mind / Body Connection 18 Mirror, Mirror On the Wall by Robin Fernandez, NCC
29 Fall Foundations with Andrea Mason 6
Thrive Oklahoma
15
11
14
16 44 Living Well 11 Super Smart: Keeping Kids Sharp by Lisa Lawter, Sharon Pyeatt & Elizabeth Willner 13 Choosing Toys for Early Childhood Development by Patti Tepper-Rasmussen, MAT and Rhonda Goodale 14 Ease Back Into the School Routine by Megan Brown-Ellis, M. Ed. 16 Tobacco Free Parks Please! by Brittney Hodges 22 The Magic Weight Loss Cure with Dr. Oz 30 Mammograms: Do It for You . . . Do It for Those Who Love You by Tracy Cothran 32 Great Overall Health Starts With You by Thomas Searls
34 35 38
The Aged Eye by Robert E. Cooper Mi Casa Su Casa . . . Not What You May Think by Jessica Sanchez Will Health Care Reform Help You Be A Healthier You? by Nan Bertone, RN 40 Wellness That Works for Your Organization by Nan Bertone, RN 42 Starvation Diets & Endless Frustration by Philip Kraft
Thriving In the Garden 28 A Corporate Garden That Gives Back by Dr. Angela Slovak
Recipes 36 Healthy Fall Recipes Thrive Oklahoma
7
brings
“Give Yourself the Gift of Health” 4th Annual Women’ s Health Symposium and Expo Saturday, December 1, 2012 join us for guest lectures, cooking demos, female athletes, nutrition and more at the YMCA’s new Rockwell Location Call for booth space 405-210-8205
8
Thrive Oklahoma
by Mary Ann Osko Dr. Mehmet Oz will be the keynote speaker at the inaugural Harold Hamm Diabetes Center gala supporting progress toward a cure for diabetes in our generation. Dr. Oz is vice chair and professor of surgery at Columbia University Medical Center. He directs the Cardiovascular Institute and Complementary Medicine Program at New York Presbyterian Hospital and performs more than 100 heart surgeries annually. Dr. Oz is also widely known as the two-time Emmy® Award-winning television host of The Dr. Oz Show and a New York Times best-selling author. “In Oklahoma, the Harold Hamm Diabetes Center is having a significant impact on the international diabetes health crisis through new breakthroughs in research focused on progress toward a cure for the disease, world-class patient care, and large-scale prevention programs,” University of Oklahoma President David L. Boren said. “The establishment of this annual event will help us continue the forward momentum. We appreciate Dr. Oz, who has dedicated his life to improving health care nationally, for joining us in these efforts.”
To kick off this year’s Harold Hamm Diabetes Center fundraising campaign, Continental Resources donated $500,000 and is the presenting sponsor for the event to bring Dr. Oz to Oklahoma. Earlier this year, Continental announced it would be the founding sponsor of HealthCorps® in Oklahoma, a program co-founded by Dr. Oz and his wife Lisa Oz. HealthCorps® is committed to reaching high school students to empower a new generation of agents for change in personal wellness. The program will launch at Oklahoma City’s ASTEC Charter School in the fall and will address childhood obesity by teaching teens to read food labels, increase physical activity, serve their communities and embrace healthier lifestyle habits that will endure for life. The Connect+Cure gala is scheduled for 6:30 p.m. on Monday, Oct. 29, 2012, at the National Cowboy and Western Heritage Museum in Oklahoma City. For more information about the gala or to sponsor a table, visit www.connectandcure.org or call Jamie Drawbaugh at (405) 228-4112.
Thrive Oklahoma
9
Providing new undergarments (no uniforms) for children grades K-12th available at 501 South Harvey, OKC No appointment necessary M, T, W, Th 9 AM - Noon; 1 PM - 4 PM Must bring birth certificates for all children in home; social security cards or legal documents bearing social security number/ID number; something to verify children’s enrollment; proof of income; and proof of residency (utility bill, rent receipt with address on it, lease agreement or mortgage papers); picture ID for head of household and spouse; and proof of household expenses. Call for details at 405-246-1100
www.salvationarmyokcac.org Provides clothing and essential necessities foster children at 730 W Wilshire Creek Boulevard Suite 111 & 112, OKC M, T, W, Th, F 9 AM - 5 PM Call (405) 753-4099 to schedule an appointment. Must provide official foster placement papers.
www.citizenscaringforchildren.org Provides school supplies and clothing assistance for homeless students, including free breakfast and lunch, transportation to the school of origin, backpacks, hygiene items, birth certificate obtainment, enrollment assistance, student advocacy, community referrals, and city bus passes. 900 N Klein, Rm 312 / M, T, W, Th, F 7:30 AM - 4:30 PM Must be enrolled in Oklahoma City Public School District to qualify for services, and complete homeless enrollment questionnaire. School determines from questionnaire if criteria for services are met.
www.okcps.org
Provides students in Oklahoma County and surrounding counties with two school uniforms and school supplies. 5728 S May, OKC / M, 9 AM - 7 PM; T, W, Th 9 AM - 1 PM; closed Friday Bring a referral from school of enrllment and student must be present. $1.00 donation per student if possible
www.christmasconnection.org
10
Thrive Oklahoma
Information provided by Heartline Oklahoma: Connecting Oklahomans with help, hope, and information 24 hours a day. Today, HeartLine has a service area of over 2.3 million people in Oklahoma through its various programs and services and is a trusted community partner in information referral and crisis intervention. Volunteers needed. www.heartlineoklahoma. org/about-us/
by Lois Lawler-Brown, Lisa Lawter, Sharon Pyeatt and Elizabeth Willner Oklahoma City University Department of Education For children across the country, academic learning is near the bottom of the list for things to do during free time or during the long sporadic breaks given throughout the year-round school schedule. However, faculty members in Oklahoma City University’s Education Department are encouraging parents to provide children with engaging learning opportunities so they don’t fall victim to the learning loss process. “There are several ways to develop a child’s sense of curiosity and wonder rather than simply replicating typical school tasks,” said OCU professor, Elizabeth Willner. “Parents can take advantage of longer days and warm weather to expand their children’s, and their own, learning opportunities.” The following ideas, are in ABC order and include activities that help children develop intellectually, socially, physically, creatively and emotionally.
dventure - Take off in the car with no destination in mind. You may discover places near your home
you didn’t know existed.
ooks- Visit your local library or children’s book store. Children with books in the home develop greater
reading proficiency.
omics- Cooking with your child, as you learn different standards of measurements, mixing and observe Cchemical reactions.
D ivide and conquer
—Dividing laundry into different piles can be an interesting classification activity for children of all ages. Can you guess each other’s sorting rules?
at- Eat fresh fruits and vegetables that you Ebuy at the local farmer’s market. You and your child can ask the vendors to explain how different crops are tended.
ind things- Find someone who needs a smile, find all the loose change in your furniture or find out who’s the best finger painter in your family.
rocery shopping- Go to the grocery store with the list your child has written. Let your child check off the items as they are collected at the store.
opscotch- Resurrect hopscotch and other games you played as a child. Maybe your own child could become the neighborhood expert at Marbles, Jacks, Dominoes, Crazy Eights, or Kick the Can! ntroduce yourself - You and your child can introduce yourselves to a new neighbor, making sure to bring fresh-baked cookies along with you.
ournal- try writing a family journal of your summer activities. Journals can be pictures or words so each family member can take part. “J” can also be for jump rope!
continued on page 12 Thrive Oklahoma
11
ick- Play kick ball at the park. You can also take along a picnic lunch and some great books to share under the tree.
earn a language—Really! There are many quality websites that enhance second language learning. Even if you only learn a few words or phrases, you’ve stretched your thinking. ake a card-A homemade card will be treasured for years by a grandparent, teacher, or special friend.
Remember to get it out to the mailbox! “M” could also be for magazines. Ask the children’s librarian to show you where they are kept at the library.
o-No worksheets!! No workbooks!!
utdoors-What a great time of year to plant, tend and harvest some great crops. Consider planting tomatoes or peppers in pots if you have limited space. Harvest time will be a joy!
lay- Unstructured play time is important. Allow it to be child-initiated and involve a variety of your children’s friends when possible
uiet- Quiet time is as important as play time. You and your child could wake up early one morning to watch the sunrise or sit comfortably on the porch swing while you…
ead - Of course, the value of reading cannot be overstated. Perhaps you and your children could try to find books that are of different genres or you could explore all the books by one author.
leep - Sleep out under the stars and observe the night sky. What stories can you tell about the constellations and planets?
heater - Remember when you performed plays for your families with your siblings and friends? Maybe your Town children could do the same and experience the thrill of performing. routines -C hildren need time to relax and unwind. If too many hours of each day are filled up with U ndo piano lessons and organized sports, children don’t have opportunities to develop their own habits and explore their own interests.
olunteer - You and your children could volunteer together to make lunches for people at a homeless shelter, help with the expos and arts festivals, or pick up trash at your children’s school playground. alk — Take a noticing or listening walk around your block, taking note of small details that never attracted your
attention before. You could take photos of a tree or plant over the summer then compare the early June photo with the late fall one.
plore - Check out the museums in your city and the nearby area. Are there some less well-known museums you haven’t visited yet? “X” can also be for “exchange roles for a day.” You might just find out how your children interpret your parenting style!
arn - Create works of art with leftover yarn. If you have a relative or friend who knits, ask for lessons. Then, you could sit together and take turns telling yarns (tall tales that defy belief). ippity Do Da- Take every opportunity to put a little music in your lives. Listen to music you both enjoy.
Dust off your old clarinet from high school, abandon all your dignity and play the kazoo, or just sing along with the radio together. And, finally, one additional “A”: Ask your child what he or she would like to do together when you spend free time with them. Your efforts to prevent learning loss can be engaging for the whole family and leave you wishing you had more time to spend together.
12
Thrive Oklahoma
by Patti Tepper-Rasmussen, MAT and Rhonda Goodale of the Leaning Tree and OSU-OKC ECDC Some key factors to look child for when selecting toys for early childhood activities include safety, durability, open-endedness, simplicity, aesthetics, matching skill levels, use of imagination and a move toward independence and problem solving. Toys that qualify as safe and durable follow basic guidelines for having rounded edges, high quality wood that has nontoxic paint or stain, or soft unbreakable plastics and comes with complete practical instructions and is age appropriate according to what’s stated on the packaging. An open-ended toy is one which encourages exploration and imagination. Young infants up to six months of age, are first observers and listeners. Infants will enjoy contrast objects and reflection boards. Wimmer-Ferguson’s hanging crib toy called, Double Feature has an acrylic mirror on one side and a contrasting black and white pattern on the other. “Our older infants and younger toddlers immediately gravitated to it,” recalls Rhonda Goodale of OSU-OKC Early Child hood Development Center. “The older infants in the room reached out for it and tried to crawl towards it when we placed it on the floor for them to see,” says Goodale. This toy is very developmentally appropriate for this age. Infants are visually attracted to sharp contrasts and patterns. This creates motivation for them to practice movement, whether it is simply to turn their head or to encourage them to lift their head. Social development at this stage is affected by their ability to see faces. An infant will look into the eyes of the person holding them and develop that social smile that is so heartwarming. This is a necessary step in the bonding process with parents and their infant. An infant will usually smile at any face that appears about one foot from their eyes. Language development begins early at this age. Around two months of age the cooing
and babbling you hear is all a part of language and verbal communication. A baby will talk to herself practicing the sounds she has heard1. The mirror side to the Double Feature is perfect for this process. Toddlers (1-2 years old) are very busy at refining their gross motor skills. The Pewi Y-bike is a riding toy built with toddlers in mind. “As soon as this bike arrived in my room, it was a class favorite. Immediately, the children began to ride it around the room. Even the young toddlers had no trouble maneuvering this bike around a room full of tables and furniture,” says Goodale. “A few of the children enjoyed pushing the bike around instead of riding it.” Toddlers love to move their bodies and this includes climbing, pushing and pulling, throwing and riding. At this age there is the dominant force at work, which is the need for independence. Safe riding toys allow toddlers to sit (or stand) and move themselves by pushing their feet on the floor1. The Y-bike is perfect for this stage of development. The Y-bike is very simple for a young toddler to maneuver. This ease of movement also gives the child a feeling of success and the “I can do it myself” attitude, which is very important to the developing toddler. The ability to make things happen on their own is powerful for this age and builds their confidence. The most important thing to remember when selecting any toy is that a child learns the most when they are actively playing and have meaningful hands on experiences. During the selection process, it’s also important to think about the child’s stage of development. The more open ended the toy is, the more developmentally appropriate it will be for your child. If your child can only use a toy one way, it will limit their creative thinking and problemsolving skills. References: Miller, K. 2005. Ages and Stages, eds. Telshare Publishing Co. Lewisville, NC. Thrive Oklahoma
13
by Megan Ellis-Brown, M.Ed. The school year has arrived and with it the daily grind of early morning wake ups, packing lunches, scurrying for the bus, and doing homework. While parents often look forward to launching their eager learners into the academic world, acclimating to the school year schedule can bring out the grumps and whines in even the most delightful children. The following strategies can help set clear expectations for young learners in busy families.
Make Your Routine Visible Whether this is a picture chart or a neatly written to-do list that lives on the refrigerator door, a visual reminder of the morning schedule helps keep everyone on track. Younger kids will enjoy cutting out pictures that show the steps of their morning: waking up, brushing teeth, eating breakfast, packing lunch, and catching the bus. Include pictures of anything that is a “must do” in the morning for your family. If beds need to be made, then it certainly deserves a picture. If lunches are packed the night before, then leave that picture off the morning routine. You can also pair the pictures with the time each of these activities should occur. This practice can help children develop time management skills, and can help parents see if they’re just trying to cram too much into the morning or need to make wake up call earlier.
14
Thrive Oklahoma
Create a Predictable After School Routine The morning rush to get out the door can leave even the most prepared parent feeling flustered, but a predictable schedule for the after school hours is just as important and can help smooth out rough mornings. Set the expectation for how homework is going to be handled every day. If children can predict what their day will look like, it cuts down on arguing and “that’s not fair, mom” conversations. Having homework completed, double checked, and packed away, along with lunches and snacks ready to go, and clothes laid out for the next day takes some pressure off those fleeting morning minutes. Working parents can look for help in quality out of school time programming. Quality programs, like those offered by The Salvation Army and Boys & Girls Clubs of America, offer homework help, healthy snacks and dinners, and plenty of healthy activities to shake out little bodies that have been sitting at desks all day. Just like creating a predictable homework schedule helps cut down on homework related arguments, a predictable bed time schedule does the same and goes a long way in making mornings easier.
Get Your Kids Involved Young children can help pack lunches and snacks for the next day. Older siblings can help go over homework (this is no substitute for the parent’s discerning eye, but can make your final review quicker). Even the youngest amongst us can learn to enjoy the feeling of ticking something off the to-do list or morning schedule, which they helped make of course. The more kids are involved in planning and carrying out their routine, the less you have to feel like “Drill Sergeant Mom reporting for duty!”
Don’t Forget Fun! It’s so easy to focus on the “must do” tasks that we can forget to make time for a little fun. The hectic beginning to the school year leaves us yearning for those laid back summer days. Motivate the sleepy heads by planning activities that are fun to look forward to. Look for learning activities that kids can get excited about and you can use as incentives for getting back into the school year routine. The Salvation Army Boys & Girls Club of Oklahoma City offers free classes to members in photography, digital arts, dance, and scouting. If kids can’t get excited about spelling tests, they can certainly get excited about team sports and music lessons. Completing homework and not missing school can be requirements for involvement in many types of programs.
Megan Brown Ellis is The Unit Director of The Salvation Army Boys & Girls Club of Oklahoma City. She has her Masters in Education from The Harvard Graduate School of Education. Megan and her team are currently helping over 400 kids get back into the school year groove.
In the midst of the fall rush, plan family time. Eat together. Read books together. Plan a family outing to the park or library. Read together some more. Make sure that you’re making time to give your full attention your kids. All the fun programs and incentives in the world can’t replace feeling cared about by your parents (or getting that same feeling in return from your kids).
Give Yourself Time Time management and self-discipline are not skills we’re born with. It can take some time to get your kids back in the groove. Don’t give up! Keep your expectations both high and realistic. Just because your morning routine bombs that first day doesn’t mean you’re doomed until May rolls around again. It just means your brood needs practice. Learning these types of skills will be worth your kid’s effort and make mom’s life easier in the long run.
Thrive Oklahoma
15
continued on page 38
Thrive Oklahoma
15
by Brittney Hodges The giant glass jar full of cigarette butts made an impression – 600 butts collected from one Oklahoma City park by three volunteers in only five minutes time. OKC Beautiful representatives brought the jar to a meeting of the OKC Parks Commission to provide a visual exclamation point to testimony about the impact of tobacco use in the parks. “The commissioners were visibly disgusted. Everyone who sees this jar is disgusted – it looks so nasty,” says OKC Beautiful Programs Manager Nicki Largent. Based on national and local research data, Largent has calculated that 650,000 cigarette butts are littered in Oklahoma City every day. “Cigarette butts are the most littered item in the nation and in the world,” Largent says, and many of those butts land on the ground in public parks. In an effort to clean up the mess and reduce exposure to secondhand smoke, the OKC Parks Commission last year put forward a proposal to make all city parks tobacco free. Community organizations including Wellness Now, the Oklahoma County Tobacco-Use Prevention Coalition, Students Working Against Tobacco (SWAT) and youth from Eagle Ridge Institute combined forces to advocate for the measure. Fourteen year-old Xavier Wilson who leads SWAT at the Boys and Girls Club of Oklahoma County was among those who spoke before the Parks Commission. In recalling why he got involved with the effort, Wilson says what upset him most was seeing the bad example adult smokers were setting for children. “I’d seen little kids picking up cigarette butts out of the sandlot, pretending like they were smoking,” Wilson says. “I see kids over here breathing smoke – breathing tobacco...You go to the park to have fun. You can’t have fun if the air is being polluted.” Although smoke dissipates more quickly outdoors than in a closed room, a Stanford University study found that anyone sitting or standing next to a
16
Thrive Oklahoma
16
Thrive Oklahoma
smoker outdoors can inhale harmful levels of toxic particulates that are many times more concentrated than normal background air pollution levels. According to the U.S. Surgeon General, even brief exposures to secondhand smoke may have damaging effects on the heart and lungs and can increase the severity of asthma attacks, especially in children. More than twenty Oklahoma cities and towns have adopted tobacco free policies for public parks. In May, the Oklahoma City Council unanimously adopted a resolution by Ward 2 Councilman Dr. Ed Shadid designating OKC parks tobacco free and requesting all park visitors to cooperate with the voluntary policy. SWAT and young Xavier Wilson applauded the move. “When I heard that, I said ‘Yes, yes, yes, yes, yes!’” Wilson says. Jane Sutter, President and CEO of Boys and Girls Club of Oklahoma County and SWAT sponsor, credits youth involvement for helping to generate community support for the change. “It’s important that our elected leaders know that there’s a whole community out there that’s concerned,” Sutter says. “And one of the things that we really love about it at the Boys and Girls Club is that it teaches youth the value of working together as part of a community with other organizations, and how to combine forces for change.” “It taught me not to give up, and I learned that things like this take time to achieve,” Wilson says. The youth-led movement to create a healthier environment for children and all patrons of OKC parks came to fruition when the first ‘Tobacco Free Parks’ sign went up at Stars and Stripes Park on August 8th. Over the next year, additional signs will be erected at the OKC parks that are most frequented by children. In addition to reducing cigarette litter and exposure to secondhand smoke, there is an even more important benefit – educating youth that smoking is not acceptable. Nearly 90 percent of all adult smokers took up the habit before they turned 18. Recent Federal Court rulings make clear that tobacco companies still target young people with temptations to take up a devastating, addictive habit. Curbing tobacco use in parks sends a counter message – that tobacco use is not okay – and is definitely not cool.
Thrive Oklahoma
17
by Robin Fernandez, NCC
This is what we, particularly women, grow up with – looking for someone else to reflect and validate a positive image of our self. And yet, as defined by dictionaries, the word “self-image” is, “One’s own idea of oneself, the mental image one has of oneself, the conception of oneself or one’s role, one’s own sense of one’s worth.” Furthermore, positive self-image is sustaining a belief that I am valuable, I am worthy, I hold myself in high regard. This is a challenge that must be taken on by each of us as individuals to have a healthy, joyful, successful life. But, no one else can convince us that we are worthy and beautiful inside and out if we don’t believe it ourselves. From the words of Karen Salmansohn, a best selling selfhelp author, “You are wonderful. Valuable. Worthwhile. Lovable. Not because others think so. Self worth comes from only one place - self.” ..
Connect With Your Values, not your reflection in the mirror. What is important to you? What do you care most about? Are you living from your values, or focusing on “a lie”? Don’t buy into the misconception that we are all in competition with each other; otherwise, you would be living from someone else’s values. How are you living from your care and impacting the world? Try On A New Role of self-assuredness by using your wildest imagination. Jump start to a new image with these questions: If you were completely confident exactly as you are right now, how would you carry yourself differently? How would you feel, walk, talk, and speak? What would you be brave enough to do? If you knew yourself to be an amazing person, what small new step would you take today? In what ways would you express gratitude for your incredible self? 18
Thrive Oklahoma
To be beautiful means to be yourself. You don’t need to be accepted by others. You need to accept yourself. ~Thich Nhat Hanh Make New Declarations to support the image in your vision. A declaration is a powerful statement said “as if” it is already true, such as “I am incredible, and I am confident in my role as_______. This is only a role that I choose. I have the power to choose what I be in my life.” Only compare yourself to others as a guide to spur you to your own dreams. If you see someone else’s life, traits, accomplishments as inspiration and catalysts to propel you to your own dreams, then great! Otherwise don’t compare lest you despair. Practice New Habits. It takes time to make a shift in attitude, self-talk, and actions. In Charles Duhigg’s new book, “The Power of Habit,” he outlines the steps needed to change a habit. First monitor your current habits. Observe your routine, notice the reward you receive - a reward isn’t always a “good” one. Also notice what cues your behavior. Then replace the routine with a new habit. Be a curious detective and investigate the reason for the cue. For example, if you notice between 1010:30 a.m. each day at work, you head for the vending machine for that bag of potato chips and a chat with your co-workers, and this is not working for you, ask yourself – are you craving companionship, a relief from boredom, or a crunchy snack? By identifying why, you can consciously choose a new routine, creating a new habit with practice. Cope with others who want to tell you you’re not the fairest of them all. Acknowledge that when people are insecure about themselves, they may try to bring those around them down to their own disadvantaged leveling order to make them feel better about themselves. The old, misery loves company. Cope by using your vision and declarations to keep you on target with your new self-image. As you gain confidence, you will step into the centered power of a healthy ego and healthy self-image.
Be yourself; everyone else is already taken. ~
Oscar Wilde
Thrive Oklahoma
19
by Jill Hast, MD Most of us, if given 1 in 8 odds of winning the lottery, would say those are great odds and would consider purchasing a ticket. We would see the potential reward of winning being worth the risk of losing our money. In general, the greater the reward the more we are willing to risk. What if what was at stake was your health or even your life, not money? What odds would you place on your life? When it comes to our health and lives, 1 in 8 are terrible odds, yet this is reality today for women in Oklahoma. According to a survey conducted by the National Institutes of Health (NIH) and the American Cancer Society, 1 in 8 women will develop breast cancer at some point in her life. The same report shows that breast cancer is the leading cause of cancer in women and that it is the second leading cause of cancer related deaths. The NIH also reports that only 67% of women that should get a mammo-
20
Thrive Oklahoma
gram had actually gotten a mammogram in the previous two years. These are alarming statistics for all women. So what’s a girl to do? Early detection is by far the best defense for beating breast cancer. Monthly self breast exams and annual screening mammograms are essential components for early detection. A new tool now available in Oklahoma City is 3D Mammography. With this new tool, a patient receives a digital screening mammogram, but also receives a scan called a tomogram
The tomogram is a lot like a mini-CAT scan. This scan allows the radiologist to view the breast in small 1 mm thick sections. These views allow cancers that might not be seen on just the mammogram alone to be clearly visible. The 3D mammogram is especially useful in women that have dense breasts and sometimes have to return for more evaluation after a screening mammogram. When mammograms are performed, a beam of X-rays
pass through the full thickness of the breast and is captured on the other side as an image. Two different images are created of each breast. If the breast is dense, small cancers can be hidden behind other normal breast tissue and not be visible. This is the primary advantage of the 3D mammogram; with 225 images, it allows each layer to be viewed separately without being covered by overlapping breast tissue. While there have been conflicting reports on who should receive a mammogram and how often, the American Cancer Society recommends that all women over age 40 receive an annual exam. Some women, depending on their family history, may need to start these earlier. Ladies, when it comes to your health don’t take unnecessary chances! Quit putting off your mammogram and get it scheduled. Early detection is critical to beating the cancer. Also, when selecting a mammography facility, do at least as much homework as you did when you selected your cell phone. This exam is very important and could save your life. Do your homework, know the facts and know that you have the right to choose where you have your mammogram performed.
Thrive Oklahoma
21
Raspberry Ketone Extract is the latest buzz in the “battle of
the bulge”. With millions of people praising this so called “miracle pill” that you take as a whole food supplement to lose fat and inches in all the right places. Raspberry Ketones have been getting a lot of attention since it was recently featured on The Dr. Oz Show. Surprisingly, many people who struggle daily with their weight have yet to hear about this powerful option. The raspberry ketone is an aromatic component present in raspberries and other fruits. It can also be produced synthetically in a lab. In order to consume enough raspberry ketone directly from the fruit you’d have to eat 90 lbs per day.
Why has raspberry ketone been targeted for weight loss? Scientists had previously shown that pungent compounds with similar chemical structures, such as capsaicin and synephrine, had lipolytic activity – causing fat breakdown – in rats fed a high-fat diet for 10 weeks or in in vitro fat cells (fat cells cultured in test tubes or flasks within the laboratory setting).
What did scientists learn about fat cells? Researchers observed that, compared to controls, raspberry ketone decreased the amount of fat in the liver and visceral adipose (abdominal fat) tissues of mice. It also significantly increased norepinephrine-induced lipolysis (the decomposition of fat) in some rat fat cells. Researchers also tested in vitro fat cells with raspberry ketone and found that they showed greater evidence of breakdown when compared to controls. Scientists discovered that adiponectin is a protein used by the body to regulate metabolism. Higher levels of this protein are associated with fewer fat cells in the human body. Scientists studied the effects of raspberry ketones on in vitro fat cells and observed a higher secretion of adiponectin when compared to controls. Fat cells actually deflate in the presence of adiponectin, which is stimulated by raspberry ketone. 22
Thrive Oklahoma
They concluded that raspberry ketone prevents and improves obesity and fatty liver in certain animal models. While the exact metabolic mechanism has not been thoroughly mapped, these effects appear to stem from the action of raspberry ketone in altering lipid metabolism and more specifically, causing an increase in norepinephrineinduced lipolysis in white fat cells (adipocytes). Scientists speculate that raspberry ketone stimulates the energy metabolism via a mechanism similar to that of capsaicin. Capsaicin, a compound found in chili peppers, has been looked at in humans for weight loss. During an appearance on the Dr. Oz Show, nutritionist Lisa Lynn pointed out that raspberry ketone extract works on stored fat in more than one way, “The first way is it goes in and causes the body to burn glucose, or sugar, and burn fat, mainly in the liver…The second way, the most important way, is it slows the release of sugar into the blood stream. So when you don’t have sugar building up in the blood stream, you don’t have fat building up because sugar turns to fat…When the two are combined together, you get this synergistic effect that basically burns and blocks and stops fat, but it also is natural and safe.” References: Koeduka T, Watanabe B, Suzuki S, Hiratake J, Mano J, Yazaki K. Characterization of raspberry ketone/zingerone synthase, catalyzing the alpha, beta-hydrogenation of phenylbutenones in raspberry fruits. Biochem Biophys Res Commun. 2011. 412(1):104-8. Tateiwa J I, Horiuchi H, Hashimoto K, Yamauchi T, Uemura S. Cation-exchanged montmorillonite-catalyzed facile Friedel-crafts alkylation of hydroxy and methoxy aromatics with 4-hydroxybutan-2-one to produce raspberry ketone and some pharmaceutically active compounds. J Org Chem 1994. 59: 5901-5904. Kawada T, Hagihara K I, Iwai K. Effects of capsaicin on lipid metabolism in rats fed a high fat diet. J Nutr 1986. 116: 1272-1278. Carpene C, Galitzky J, Fontana E, Atgie C, Lafontan M, Berlan M. Selective activation of β3adrenoceptors by octamine: comparative studies in mammalian fat cells. Naunyn Schmiedebergs Arch Pharmacol 1999. 359: 310-321. Morimoto C, Satoh Y, Hara M, Inoue S, Tsujita T, Okuda H. Anti-obese action of raspberry ketone. Life Sci 2005. 77(2):194-204. Shin, K. O. and Moritani, T. Alterations of autonomic nervous activity and energy metabolism by capsaicin ingestion during aerobic exercise in healthy men. J Nutr Sci Vitaminol (Tokyo) 2007. 53(2):124-132. Inoue, N., Matsunaga, Y., Satoh, H., and Takahashi, M. Enhanced energy expenditure and fat oxidation in humans with high BMI scores by the ingestion of novel and non-pungent capsaicin analogues (capsinoids). Biosci Biotechnol Biochem 2007. 71(2):380-389. Lejeune, M. P., Kovacs, E. M., and Westerterp-Plantenga, M. S. Effect of capsaicin on substrate oxidation and weight maintenance after modest body-weight loss in human subjects. Br J Nutr 2003. 90(3):651-659. Martin B, Ji S, Maudsley S, Mattson MP. “Control” laboratory rodents are metabolically morbid: why it matters. Proc Natl Acad Sci USA 2010. 107(14):6127-33.
Personal choices about eating and physical activity are necessary for prevention of the obesity epidemic here in the U.S. But, every choice we make is made within a system that influences us by what is made available or easily accessible. The U.S. food system influences what foods are available in the marketplace, which are typically the most affordable.
A Shift in the Food Marketplace Following World War II, the American agricultural system was transformed by the use of industrial inputs such as chemical fertilizers. This shift, in conjunction with government subsidies provided for certain crops like corn and soy, which has set us up for a farming system that produces large quantities of cheap food. With an abundance of cheap ingredients, there’s been stimulated growth for a food industry with financial incentives to use corn and soy products, like high fructose corn syrup, hydrogenated oils and modified corn starches to name a few. Today, food manufacturers produce huge quantities of highly processed foods. The result is a range of inexpensive foods that enable Americans to eat more. In today’s busy society these inexpensive, highly processed, pre-packaged foods are readily available and seem attractive. Families today usually have both parents working outside the home (some in multiple jobs), which leads to more stress and less family time. This type of stress puts pressure on the choices we make at the grocery store – buy whatever is cheapest and easily accessible. The U.S. food industry produces enough food to supply each American with approximately 3,900 calories per person per day.1 As most food is shipped thousands of miles before it is eaten,2 foods that are the most profitable are typically those that ship well, have a long shelf life, and can be easily branded. This means that the food market is flooded with processed, packaged foods.3
Watch HBO Video for FREE thriveok.com 24
Thrive Oklahoma
Most fruits and vegetables are not subsidized, but our government does subsidize corn and soy. Fruits and vegetable tend to be more labor intensive to grow and harvest, they tend to perish quickly, and are more difficult to brand. This can make them less profitable for businesses. Overall, far fewer fruits and vegetables are marketed than other products such as salty processed snack foods and sodas. Next time you’re in the mega grocery store, take notice of the amount of shelf space in food isles given to salty snacks and sodas.3,4
Technological innovations in food processing, food packaging, and food preparation have enabled Americans to consume a wide variety of foods without investing a great deal of time in cooking and cleanup. This enables us to get food quickly, and in turn, to eat more often and to eat more volume.5 Since the 1970s, the price of fruits and vegetables has increased at a faster rate than inflation, making them even more expensive relative to processed food items, which have increased by a much smaller amount and increased at a slower rate than inflation. This makes many fruits and vegetables even more expensive than items such as soft drinks6 and snack foods.
The Problem with Abundant Processed Food Foods that are high in fat and sugar are often perceived to taste great.7 Some scientists hypothesize that preference of fats and sugars is explained by the fact that we adapted our tastes to the environment of our hunter-gatherer ancestors, where food was scarce. During times of scarcity, calorie-dense foods were more desirable and were typically foods that were high in sugar and fat. In the modern world, sugar and fat-rich processed foods are readily available, convenient, inexpensive, and good-tasting, so people are more likely to buy and eat them. Since the 1970s, the amount food available per person increased by 16 percent,8 making more calories available in the U.S. food supply than we need.9
Portion Size and Eating Away from Home It is more profitable for food companies and restaurants to “supersize,” or sell large portions of food at relatively cheap prices compared to smaller portions.10 In these situations, they are simplifying the preparation process by purchasing and preparing a bulk order of the food items, as opposed to buying less and preparing smaller portions that customers may not see as a “good value”.
Portion sizes of most foods, especially foods in restaurants, have increased over the past several decades. A portion of pasta and the size of a bagel have more than doubled in the past 20 years.11 The same is true for many other foods. Larger portions lead to higher caloric intakes. When a person is given a large portion, they tend to eat more without realizing it, a phenomenon related to “mindless eating.”12 Larger portions can easily lead to eating too many calories. Americans are cooking less often and eating out more than they once did.13 Eating out more often leads to eating more, in part due to the larger portions sizes of prepared foods. Today, just over half of people in the United States devote time to daily food preparation and cleanup.14 In contrast, the portion of the food budget spent on food away from home has been steadily increasing since the 1970s.7 This appears to be driven mainly by increased spending at fast food restaurants.14
“Food Deserts” and “Food Swamps” People can purchase only those foods that are available. The food environment, therefore, has a large impact on what people eat. Many people live in areas known as “food deserts” where supermarkets are not readily available to buy things like fresh fruits and vegetables.15 Many others, especially individuals with low-incomes and minorities,16 live in areas considered “food swamps,” where there is a high density and variety of fast food restaurants and convenience stores selling large quantities of calorie-dense snack foods and sugar sweetened beverages. Living in an area with a high concentration of fast food restaurants is associated with eating more fast food,17 which, in turn, is associated with obesity risk. References:
1. Economic Research Service. Data Sets: Nutrient Availability: US Department of Agriculture. 2009. 2. Pirog R. and Benjamin A. 2003.Checking the food odometer: Comparing food miles for local versus conventional produce sales to Iowa institutions. Agricultural Marketing. 3. Farley T.A., Rice J., Bodor J.N., Cohen D.A., Bluthenthal R.N. and Rose D. 2009. Measuring the Food Environment: Shelf Space of Fruits, Vegetables, and Snack Foods In Stores. J Urban Health 86(5):672-682.
continued on page 26 Thrive Oklahoma
25
Weight of the Nation - continued from page 25 4. Monsivais P. and Drewnowski A. 2007. The Rising Cost of Low-Energy-Density Foods. J Am Diet Assoc.107(12):2071-2076. 5. Cutler D., Glaeser E. and Shapiro J. 2003. Why Have Americans Become More Obese? J. Econ Pers 17(3):93-118. 6. Sturm R. 2005. Childhood Obesity-What We Can Learn From Existing Data on Societal Trends, part 2. Preventing Chronic Disease. 2(2). 7. Levine A.S., Kotz C.M. and Gosnell B.A. 2003. Sugars and Fats: the Neurobiology of Preference. J Nutri 133(3):831S-834S. 8. Farah H. and Buzby J.C. 2005. U.S. Food Consumption Up 16 Percent Since 1970. Amber Waves. http://www.ers.usda.gov/AmberWaves/November05/findings/usfoodconsumption.htm. 9. Economic Research Service. Food Availability (Per Capita) Data System. Data Sets 2011. http://www.ers.usda.gov/Data/FoodConsumption/ Accessed March 10, 2012. 10. Dobson P.W. and Gerstner E. 2010. For a few cents more: Why supersize unhealthy food? Market Sci 29(4):770-778. 11. National Heart Lung and Blood Institute. Portion Distortion and Serving Size. Portions and Servings: What’s the Difference? We can! Ways to Enhance Children’s Activity & Nutrition. http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/eat-right/distortion.htm. Accessed March 13, 2012. 12. Wansink B. 2007. Mindless Eating: Why we eat more than we think. Bantam, New York. 13. Bureau of Labor Statistics. 2011. American Time Use Survey: Household Activities. http:// www.bls.gov/tus/current/household.htm. Accessed March 10, 2012. 14. Centers for Disease Control and Prevention. Incorporating Away-from-Home Food into a Healthy Eating Plan. Research to Practice Series. No. 6. http://www.cdc.gov/nccdphp/dnpa/ nutrition/pdf/r2p_away_from_home_food.pdf. Accessed March 10, 2012. 15. Ver Ploeg M., Breneman V., Farrigan, T. et al. 2009. Access To Affordable and Nutritious Food-Measuring and Understanding Food Deserts and Their Consequences: Report to Congress. In: Economic Research Service, eds. Washington, DC: United States Department of Agriculture. 16. Moore L.V and Roux A.V.D. 2006. Associations of Neighborhood Characteristics with the Location and Type of Food Stores. J Info 96(2). 17. Fielding J.E. and Simon P.A. 2011. Food Deserts or Food Swamps: Fast Food Restaurants and Food Stores. Arch Intern Med 171(13):1171-1172.
26
Thrive Oklahoma
by Angela C. Slovak, Ph.D. Efforts to make our city greener and more productive come to fruition on the sprawling Chesapeake Energy Corporation Oklahoma City campus where nearly two acres are dedicated to employee gardening. This urban, sustainable garden was founded in May 2010 to, in part, build a greater sense of community within the busy corporate setting.
and herbs. Employees have donated more than 900 pounds of fresh produce this year to a Chesapeake neighbor, the Britvil Community Food Pantry on Western Ave.
Employees can garden alongside their families while perfecting their horticulture techniques in a unique, well supported learning environment. Kat Goodwin Gant manages the Chesapeake Employee Garden and brings 10 years of hands-on sustainable agriculture experience to the program. Gant explains that there’s also a competitive component among the gardeners as during growing season a senior manager reviews the more than 50 team garden plots monthly to name a “Most Gorgeous Garden” winner.
This fall employees are either gearing up for their final harvests or getting ready to prepare their winter plots. Garden volunteers are busy as bees as they work to harvest for the food pantry, clean up garden spaces or dig into one of the garden’s 30 hot composting piles.
There are a wide range of benefits for Chesapeake’s corporate gardeners, including, “improved access to fresh organic produce, engaging in team work in a relaxed, outdoor setting and a sense of giving back to their community,” said Gant. “Employees benefit from stress relief with all of the physical activity, and sleep better at night.” Gant goes on to say, “The chance to make new friends with people who you may not normally meet in your department has been one of the best rewards for employees.” The garden also features plots of shared crops of berries and other fruits, vegetables, flowers 28
Thrive Oklahoma
Beyond employee and community benefits, the Chesapeake Employee Garden is educational too. The garden plays host to a variety of educational classes, including “Meet the Bees,” which uses the garden’s own bee hives as a teaching tool.
Lynn Looper, an employee gardener, shows off his peanut crops.
Chesapeake employees and their families enjoy a “Meet the Bees” class.
with barre3 owner Andrea Mason Fall Foundations allows you to be mindful of how you are connected with your own body and staying thoroughly grounded. The focus is on core strength with every move. Andrea Mason demonstrates three key moves that you can do at home or anywhere. These postures all focus on foundation while improving your strength and balance.
Horse Pose (foundation)
This posture targets the inner and outer thighs while strengthening the quadriceps. Your knees track over your ankles, your knees are pressing back towards your seat while the shoulders remain over your hips and your arms reach long out to the side.
Plank Pose (strength posture)
Andrea shows a modification for plank. Bend at the knees and shoot the toes straight up to the ceiling.
Tree Pose (for balance)
This posture targets the mind-body connection while improving posture and balance. It also helps to increase the flexibility in your ankles, knees and hip joints while also strengthening your core. Stand on one leg, bring the opposite sole of your foot to your inner thigh or calf (never pressing on the knee). The goal is to keep your hips level and square by standing tall and upright pulling everything into your midline.
This posture is a major multi-tasking posture which targets the whole body and builds core strength. Begin on an all 4’s with your wrists directly underneath your shoulders. Walk your feet back and press through your heels. Shoulders are in alignment with one another, hips are level and square. Draw your frontal hip points slightly up towards your rib cage. Goal is to hold this for 1 minute.
Barre3 is a family of exercise studios powered by women who share the founder’s values to balance both the body and life. Foundations classes are offered Tuesday, Thursday and Sunday at the Edmond Studio or Wednesday and Sunday at the Classen Curve location. Thrive Oklahoma
29
Oklahoma Breast Care Center, where the philosophy has always been to make the early detection of breast cancer their best promise for a cure while making all women feel at home.
Oklahoma Breast Care Center has served Oklahoma women since 1986. Founder and Medical Director, Larry K. Killebrew, M.D., is an esteemed specialist in the early and accurate diagnosis of breast cancer. To learn more about breast tomosynthesis - 3D mammography and the Oklahoma Breast Care Center please call 405-755-CARE (2273) or visit their website at www.okbreastcare.com.
Breast Cancer Awareness Month is observed annually in October with the mission to increase awareness of the disease and to raise funds for research, screening, diagnosis and treatment. The Oklahoma Breast Care Center would like to remind all women 40 and over to get an annual mammogram as recommended by The American Cancer Society. It is also important for women to receive a breast exam by their health care provider every one to two years and all women should begin monthly breast self exams in their twenties. Breast cancer is the most common cancer found in women and the second leading cause of cancer deaths among women. In fact, recent data shows that only 40 percent of women are having an annual mammogram. The stage at which breast cancer is detected greatly influences a woman’s chance of survival. When detected early, the survival rate is 97 percent and newer technology allows the detection of breast cancer earlier than ever before The Oklahoma Breast Care Center was the first to offer Tomosynthesis or 3D-Mammography in Oklahoma. This technique is the very latest in breast screening and diagnostics. This technology is the biggest advancement in breast cancer detection in 30 years. Tomosynthesis has the ability to accurately
30 Thrive Oklahoma
by Tracy Cothran detect smaller-sized cancers at an earlier stage. “Since we opened our doors 27 years ago, we have been devoted to providing women with the absolute best care and offering breast tomosynthesis is yet another example of that promise,” said Dr. Larry Killebrew, Oklahoma Breast Care Center founder and medical director. During a breast tomosynthesis exam, multiple images of the breast are acquired at different angles and used to produce a series of one millimeter images that can be stacked and viewed as a 3D reconstruction of the breast. While 2D mammography is still the most common practice in breast screenings, women may be better suited for the increased benefits of 3D mammography especially those with dense breast tissue. Most patients in need of a mammogram are clinical candidates for breast tomosynthesis.
Tomosynthesis – 3D Mammography unit
There are currently more than 8,000 breast cancer screening sites in the US but less than 100 of these have the new 3D digital mammography equipment available. Women can plan on having a digital mammogram done during a 45 minute office visit. Many women schedule both a mammogram and bone density test during the same visit. In addition to screening and diagnostic mammograms, the Oklahoma Breast Care Center offers breast ultrasounds, DEXA bone density testing, dedicated breast MRI, non-surgical breast biopsies, high risk assessments and genetic testing, monthly breast cancer support groups, and the convenience of Saturday appointments. If a digital mammogram “on the go” is a better fit, Oklahoma Breast Care Center offers two mobile mammography coaches that travel the state visiting corporations, hospitals, and clinics.
Thrive Oklahoma
31
Great overall health starts with you (and your dentist)! by Thomas Searls Dental disease is almost completely preventable, and so are many of the more serious complications and health issues that can start to manifest right under our noses. With the right approach, you can strive for optimal overall health and a life without dental disease. Did you know that the health of your mouth can be a sign of your body’s overall health? Mouth problems aren’t simply cavities, toothaches, and crooked or stained teeth. Many conditions, such as diabetes, HIV, cancer, and even some eating disorders can cause oral health problems. In fact, some experts believe that untreated gum disease can lead to problems with your heart and blood vessels by causing inflammation, which can contribute to clogged arteries. So what can you do to avoid these health risks? First, you have to recognize the importance of routine cleanings and dental exams. Checkups can detect early signs of more serious health problems like oral cancer and lead to treatments that will prevent further damage. Next, follow some simple steps to keep your mouth healthy and help you prevent infections and disease: • Visit the dentist regularly! • Eat a healthy diet! Avoid snacks full of sugars and starches. Get the recommended five servings a day of fruits and vegetables. • Drink fluoridated water and use fluoride toothpaste! Fluoride’s protection against tooth decay works at all ages. • Brush your teeth, gently, at least twice a day, with special attention to the gum line and floss at least once a day to remove food particles and plaque that your toothbrush can’t reach. Doing so reduces dental plaque and can help prevent gingivitis, the mildest form of gum disease.
32
Thrive Oklahoma
•
Avoid tobacco! Tobacco use in any form increases the risk for gum disease, oral and throat cancers, and infections.
•
Replace your toothbrush every three to four months (or sooner if the bristles become frayed).
So, follow these simple daily routines to care for your teeth and be sure to schedule routine cleanings and exams with your dentist. You’ll be taking a lifelong approach to better overall health, while maintaining a brighter, happier and healthier smile. Thomas Searls is the Director of Communications and Market Research for Delta Dental of Oklahoma. Headquartered in Oklahoma City, the not-for-profit dental benefits company was founded in 1973 and serves more than 800,000 Oklahoma members. For more information on Oral Wellness, please visit: www.DeltaDentalOK.org
by Robert E Cooper, Optometrist The two most important changes women see in their eyes as they age are presbyopia and dry eyes. Cataracts would be the next biggest inconvenience. Cataracts can be fixed pretty easily these days, but presbyopia and dry eyes are not typically cured. The condition referred to as presbyopia is when you can’t see objects that are held close to your eyes without glasses. This is very common after the age of 40. It’s the, “My arms aren’t long enough,” “Wow, they are really making the print smaller than they used to,” and “Why don’t they have more light in this restaurant, so I can read the menu,” type of problem. Please remember, physiologically we are not that much different than cave people, but cave people never had this problem because they were eaten by sabre tooth tigers before they got this old. So we are reminded that bifocals and reading glasses are a small price to pay to beat the tiger out of a lunch. Lastly, please remind yourself that our eye surgeons are starting to have success with bifocal intra-ocular lenses for cataract surgery, so don’t forget to ask about this before you have your cataract surgery. The second most common and noticeable changes are dry eyes. Everyone will feel drier in general as they get older, but menopause can accelerate this process. Using moisturizer for the skin may help slow down this process on the skin’s epidermal layers, but what about the eyes? Here are some easy things you can do to limit your dry eye symptoms and your optometrist or opthamologist can discuss some or all of these to see if they are right for you. Drink lots of water. This is good for your skin also. Try using artificial tears. They come as drops for the eyes.
34
Thrive Oklahoma
Don’t use “Get the Red Out drops.” They leave your eyes feeling drier after the initial effects wear off. Use lid scrubs to keep your lashes clean and reduce the amount bacteria and allergens present. Plug the ducts that remove tears from your eyes. Some plugs can be reversed if you need them less later. Take essential fatty acids/fish oil supplements. These meds are ingredients that help keep the outside oil layer of your tear film intact and reducing evaporation. They can help your heart too. Take your vacations at the beach with high humidity and not at high altitudes with dry breezes. Take artificial tear drops for plane flights. Limit coffee ( and caffeinated beverages) as this is a diuretic. Limit salt intake. Control your blood sugar. Higher blood sugars dry out your eyes. Use a humidifier. Take multi-vitamins. Healthy bodies help create healthy eyes. Intermittent warm compresses and massage. This also helps the oil glands in your lids. Testosterone creams for your eyelids. Wear sunglasses. This limits the wind and ultraviolet light than can dry out your eyes. Also, this helps limit the cancer causing sunlight that can dry and wrinkle the eyelid skin.
by Jessica Sanchez Mi Casa Su Casa is probably not what you think. Sylvia Martinez, Mi Casa Su Casa’s proud owner, puts a fresh twist on some traditional Bolivian home-style dishes. These dishes are locally sourced and many are prepared gluten free and vegan. Throughout the menu, diners will see flavor-filled items that are grown locally and seasonally selected. The Mi Casa Su Casa menu items that are gluten-free are a great choice for vegans and vegetarians. Martinez makes a fresh quinoa (keen-wah) dough to use in one of her “house specialties” Her quinoa pie is hand made to order and starts with layers of quinoa dough filled with either herbs and veggies or marinated beef or cheese. The marinade includes Bolivian spicy peppers, which are nothing like the widely used jalapeno peppers used in other styles of cooking. Martinez derives many of her custom dishes from family recipes that span three generations.
Avocado Cream Soup
Quinoa is considered a super-food and belongs in the spinach and chard family of vegetables. Quinoa is packed with protein and is the only “grain” considered a complete source of protein. For every 100 grams of quinoa there are 14 grams of protein and it is naturally gluten-free. Martinez says she “strives to create simple healthy dishes with the freshest ingredients.” During the hot months, Martinez serves up cold soups that are amazingly refreshing. Thrive OK magazine sat down with Martinez to taste three of her latest menu additions.
Meatless Ceviche
Meatless ceviche is a vegetarian delight. The mushrooms were amazing and the marinade has a refreshing tanginess to it. There’s also a Bolivian version of Gazpacho soup, which is delightfully spicy, served cold and very satisfying. The chilled avocado cream soup is super simple, fresh and delicious. For a refreshing drink choice there’s a Tamarindo juice available, which is made from boiled fava beans. Other gluten-free favorites include the Huancaina (one-kine-na) potato. It’s a baked potato topped with spicy peanut sauce and black olives. The Romaine side salad comes with hard boiled eggs, fresh cheese and tasty tomatoes drizzled with Dijon mustard vinaigrette. There are no hamburgers or French fires served here. Martinez rounds out her fresh menu with amazing appetizers including parmesan shrimp empanadas, the Alejandro salad made with fresh greens, apples, dry fruits, blue cheese and roasted nuts with homemade dressing. Side dishes available include rice, spinach, mashed potatoes, caramelized carrots and sautéed asparagus.
Quinoa Pie Silvia Martinez Careaga (top) studied IT and communications in London, but loves the creativity involved in running a restaurant with healthy menu options.
3207 NW 23rd, just west of May Ave. • 405.208.4059 Open 11:00 am – 8:00 p.m., Tues – Saturday Thrive Oklahoma
35
75,000 sq. ft. Facility • Personal Trainers Group Exercise Classes • Pool • Weight Room 2 Basketball courts
752-1233
located at 14701 N. Kelly Edmond,OK
Randy
www.randymontgomery.net Entertaining Story Teller with Song
100s of original songs on yutube - featured on Channel 4 news
OU Farmers’ Market
The Atrium at the OU Children’s Hospital hosts a Local Farmers’ Market the 1st Thursday of every month from 11 to 1pm
36
Thrive Oklahoma
PREP TIME: 20 minutes TOTAL TIME: 45 minutes YIELD: 4 soufflés TOTAL CALORIES: 410 INGREDIENTS 2 tablespoons butter 2 tablespoons whole wheat flour 1/8 teaspoon dry mustard 2/3 cup fat free milk 1 1/4 cups shredded extra sharp cheddar cheese (5 oz.) 2 egg yolks, slightly beaten 1/2 cup cold, cooked brown rice 2 tablespoons sliced green onion 2 egg whites DIRECTIONS In small saucepan melt butter. Stir in flour and mustard. Add milk. Cook over medium heat, stirring constantly, until boiling and thickened. Remove from heat. Add cheese, a little at a time, stirring until melted after each addition. Slowly add cheese mixture to egg yolks, stirring constantly. Cool slightly. Stir in rice and onion. In small mixing bowl beat egg whites on high speed of electric mixer until stiff peaks form (tips stand straight). Gently fold egg white into cheese mixture. Spoon into 4 ungreased 1 1/2-cup soufflé dishes, ramekins or custard cups. Bake at 350°F about 25 minutes or until a knife inserted near center comes out clean. Serve immediately. Create a full meal by adding a crisp salad!
PREP TIME: 35 minutes TOTAL TIME: 35 minutes YIELD: 1 serving TOTAL CALORIES: 380 INGREDIENTS 2 small carrots, bias-cut into 1/2-inch pieces 1/2 medium yellow summer squash, halved lengthwise and cut into 1/2-inch slices 2 green onions, cut into 2-inch pieces 2 teaspoons olive oil 1 teaspoon lemon zest 1 clove garlic, minced 1/8 teaspoon crushed red pepper 1 medium skinless, boneless chicken breast half (about 6 oz.) 1 teaspoon lemon juice 1/8 teaspoon dried basil leaves 1/8 teaspoon salt 1/8 teaspoon coarsely ground black pepper Fresh basil leaves, ground
DIRECTIONS In medium bowl toss together carrots, summer squash, green onions, olive oil, lemon zest, garlic and red pepper. Place in 11 x 7 x 1 1/2-inch baking pan. Bake, uncovered, at 375째F for 15 minutes. Meanwhile, bush chicken with lemon juice. Sprinkle with basil, salt and pepper. Stir vegetables. Place chicken beside vegetables in pan. Bake, uncovered, at 375째F for 13 to 18 minutes longer, or until chicken is no longer pink and vegetables are tender. Spoon onto serving plate. Garnish with basil leaves (if desired).
PREP TIME: 20 minutes TOTAL TIME: 25 minutes YIELD: 1 serving INGREDIENTS 1 medium leek, thinly sliced (about 3/4 cup) 1/3 cup Arborio rice 1/8 teaspoon garlic powder 1 teaspoon butter or margarine 3/4 cup reduced-sodium chicken broth 6 ounces salmon fillet 2 tablespoons finely chopped fresh parsley 1 tablespoon grated Parmesan cheese Lemon wedge
DIRECTIONS In small saucepan melt butter. Cook leek, rice and garlic powder in butter over medium-low heat for 5 to 8 minutes or until leek is tender and rice is lightly toasted. Carefully add broth to saucepan. Bring to boiling. Reduce heat. Simmer, covered, for 12 to 15 minutes or until rice is tender. Remove from heat. Let stand, covered, for 5 minutes. Meanwhile, grill salmon on greased grill rack over medium coals for 10 to 15 minutes or until fish flakes easily with fork, carefully turning once. Stir parsley and Parmesan cheese into rice. Spoon onto serving plate. Top with salmon. To create a full meal add 1 cup steamed carrot slices tossed with 1 teaspoon butter and 1 teaspoon chopped fresh dill weed. Thanks to Kelloggs for these healthy fall recipe ideas.
Complete this main dish with 1 1/2 cups sliced fresh strawberries topped with 1/2 cup greek yogurt.
Thrive Oklahoma
37
by Nan Bertone, RN, Clinical Director at Personal Health Partners
Have you ever asked yourself if you are doing everything you can to keep yourself healthy? Is your insurance company helping to keep you healthy, or just getting involved when you are ill? Mainly, health care services are accessed by people when they experience symptoms of illness or injury, not when they are feeling well. Many people also limit the services they choose to those covered by their insurance plan. According to one government report, prevention accounts for only 2-3% of health care expenditures.1 A report by the CDC (Centers for Disease Control and Prevention) in June 2012 stated; only about half of U.S. adults received selected preventive services such as screenings, consultations and prescriptions from a health care professional before 2010.2 Based on these facts, many experts agree that increasing the amount of money spent on cost-effective, high-value preventive services will increase the effectiveness and improve the timeliness of disease treatment in the future. The Affordable Care Act has become the object of strong debate across the country; however there are portions of the Act that promise to have a significant, positive impact on the future health of our nation. In effect as of August 1, 2012, a portion of the Act requires insurance plans to cover certain evidence-based screenings, counseling, immunizations and preventive services for all covered individuals. Many of these services must be provided for no out-of-pocket cost to the consumer in the form of co-pays or deductibles. Other, related services may be covered but will still require co-payment or apply to a deductible. Significant funds have been set aside to assist states in their efforts in “Prevention Funds�. In Oklahoma the Department of Health and Human Services has awarded more than $13.2 million in grants to be used on prevention and health promotion efforts. 38
Thrive Oklahoma
The benefits of preventing or lessening the severity of chronic illnesses such as heart disease or diabetes have been the subject of intense scrutiny over many years. Experts have studied large groups of individuals, mainly in the workplace, to ascertain the effectiveness of wellness and health screening programs in preventing these and other diseases. One such study, commissioned by the Partnership for Prevention in February 2009, investigated the value of, and savings associated with, three different kinds of prevention. Primary Prevention can be accomplished by modifying unhealthy behaviors (e.g., smoking, physical inactivity), which cause many diseases and account for 38% of all deaths in the United States, administering immunizations to prevent infectious diseases, and reducing exposure to harmful environmental factors. Secondary prevention can reduce the severity of diseases, such as cancer and heart disease, through screening programs that detect the diseases or their risk factors at early stages, before they become symptomatic or disabling. Tertiary prevention is defined as the effort to avoid or defer the complications of diseases after they have developed, which is the current focus of medical care.3 Conclusions drawn from this study indicate there’s a reason to invest in a well-defined package of preventive services that are recognized as effective in preventing disease and offer good economic value.4 It is also estimated that 100,000 deaths would be averted each year by increasing delivery of just five high-value clinical preventive services.5 The way health care services are measured in relation to disease prevention versus disease treatment is referred to as cost-effectiveness. Rather than measuring whether preventive services save money, the question becomes, do preventive services offer a greater benefit to the individual than the dollars spent treating the eventual disease, thereby providing a high-value service. Primary prevention has been the focus of many wellness programs in the past, with varying levels of success due to the
inability of many individuals to change behaviors and access routine immunizations. In some cases, this can be linked directly to whether the service was covered by insurance. Secondary prevention programs, while offered by some companies and organizations, can be cost-prohibitive. In addition, the tests and services are not always targeted to the population being tested, thereby affording them little value. There are 16 covered services for adults that are very specific (see outline below). Other targeted groups include children and pregnant women. Covered Preventive Services for Adults (at no cost to consumer) • Abdominal Aortic Aneurysm one-time screening for men of specified ages who have ever smoked • Alcohol Misuse screening and counseling • Aspirin use for men and women of certain ages • Blood Pressure screening for all adults • Cholesterol screening for adults of certain ages or at higher risk • Colorectal Cancer screening for adults over 50 • Depression screening for adults • Type 2 Diabetes screening for adults with high blood • Diet counseling for adults at higher risk for chronic disease • HIV screening for all adults at higher risk • Immunization vaccines for adults - doses, recommended ` ages, and recommended populations vary: • Hepatitis A • Hepatitis B • Herpes Zoster • Human Papillomavirus • Influenza (Flu Shot) • Measles, Mumps, Rubella • Meningococcal • Pneumococcal • Tetanus, Diphtheria, Pertussis • Varicella • Obesity screening and counseling for all adults • Sexually Transmitted Infection (STI) prevention counseling for adults at higher risk • Tobacco Use screening for all adults and cessation interventions for tobacco users • Syphilis screening for all adults at higher risk6 continued on page 40 Thrive Oklahoma
39
by Nan Bertone, RN and owner of Personal Health Partners Many companies and organizations are hesitant to provide wellness and preventive services for their employeess because of the belief that there is very little return on investment (ROI). When many of these programs were first introduced in the workplace it was by executives who wanted to provide “perks” to keep or attract employees and the expense initially seemed to be secondary. In the mid 80’s the movement to increase workplace wellness became a national phenomenon as a new way to affect the “bottom line” by keeping people at work and healthier; thereby increasing productivity and the decreasing use of health benefits. During this time, a significant number of large businesses adopted wellness programs, built fitness centers and incentivized employees for developing positive lifestyle behaviors. Some of those same employers formed consortiums to share ideas and program development functions. The Wellness Council of America (WELCOA) was one such not-for-profit organization (NPO) that continues to be in operation today. Their core mission provides sound reasoning for the current prevention services programs offered by corporations today. • Healthcare costs are an issue of significant concern. • A healthy workforce is essential to America’s continued growth and prosperity. • Much of the illness in the U.S. is directly preventable. • The workplace is an ideal setting to address health and well-being. • Workplace wellness programs can transform corporate culture and change lives. The design of a meaningful health promotion and illness prevention program can only be effective if the services provided are applicable to the population of individuals receiving the services. For those services to be of high-value, and worth the cost of providing them, the information gathered must be useful in the pursuit of improved health. Before embarking on a preventive services program certain information about the organization’s population make-up should be investigated. Parameters such as age and gender, as
well as the physical requirements of the various job descriptions can determine what services would be most cost-effective and beneficial to offer. For example, a population of workers that are 50 and over might benefit from Type-II Diabetes and heart disease testing. Whereas, a population of workers in their 20s, might be better served by providing a guided exercise program. While a mostly female group may benefit from a group weight loss program if the majority of them are overweight. Male workers with poor eating habits and stressful working conditions would be best served by performing lipid panels and liver enzyme testing. For programs to be successful they must be targeted to the population, designed to provide the most useful information and be of high-value. In addition, employees receiving these services need to be able to use the results to effect change in their lives. Improved results indicate improved health. For more information on corporate wellness programs for your office visit http://www.welcoa.org/presskit/index.php
Health Care Reform - continued from page 39 The key to an effective, preventive health plan is in spending health care dollars wisely, either personally, through workplace & community programs or through insurance carriers. Requiring insurance carriers to cover preventive services is a valuable resource for personal awareness and the preservation of good health. It is also a wise use of health care dollars. The eventual benefits of providing these services at no cost can’t yet be measured. However, the potential benefits of improving the health of millions of Americans is a compelling reason to believe this action may be a step in the right direction. Information about all covered services can be found by visiting the following links: 40
Thrive Oklahoma
Oklahoma Information: http://www.healthcare.gov/news/factsheets/2011/02/prevention/ok.html General Information: http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html#CoveredPreventive ServicesforAdults References: 1,4,5 http://www.prevent.org/data/files/initiatives/economicargumentfordiseaseprevention.pdf 2 http://www.cdc.gov/media/releases/2012/p0614_preventive_health.html/ 3 Mokdad AH, Bowman BA, Ford ES, Vinicor F, Marks JS, Koplan JP. 2001. The continuing epidemics of obesity and diabetes in the United States. JAMA 286:1195-200. 6 http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.ht ml#CoveredPreventiveServicesforAdults
by Philip Kraft Starvation diets and endless frustration are not acceptable, or even necessary, to lose unwanted pounds. Everyday millions of people attempt to lose weight. Often their efforts are coupled with a bad mood, a grumbling stomach, and a headache. There’s the heartache, too, that follows with another failed diet. Stuart Seale, M. D., coauthor of the The Full Plate Diet (along with Teresa Sherard, M.D., and Diana Fleming, Ph.D., L.D.N.) insist that losing weight is simple. “Many people are eating a diet that’s high in refined sugars carbohydrates, fat, and animal products, such as meat, dairy, and eggs. In other words, the standard American diet (SAD).” In order to lose weight, what they need to do, according to Seale, is add whole, high-fiber foods to their diet. “Foods that naturally contain fiber like fruits, vegetables, whole grains, legumes, nuts, and seeds are packed with nutrients needed for good health,” explains Seale. “Eating more of them brings weight loss.” The recommendations are so elementary that they’re somehow confusing. Are there ‘bad’ high-fiber foods? After all, isn’t’ fruit high in sugar? How many grams of fiber is he talking about? In short, how do you begin? Try eating a piece of fruit at every meal. From there, Seale says, “Just keep adding a variety of whole foods. Think delicious, fresh, and high in fiber. Walnuts, blackberries, whole-grain bread, apples, kidney beans, spinach, avocados, brown rice, tomatoes, oats, peanuts, corn, black beans, quinoa, sunflower seeds, beets, etc.” No pills, packets, or meat guide, just healthy foods. The average person eats about 10 grams of fiber a day. Seale encourages 40 grams. Don’t be intimidated by that number, because a high-fiber breakfast cereal with fruit on top can net 18 grams of fiber, scoring almost half of our daily goal. “How much weight you lose and how fast you lose it is up to you,” Seale says. “The goal is to keep replacing foods that have little or no fiber and nutrients with those that are rich in fiber and nutrients,” But that’s easy, too, because people who eat better seem to want to eat better and better, still over time. The benefits go deeper than having a flat tummy. For the past 30 years, Seale has used proper nutrition and lifestyle to help people prevent obesity and minimize their risk for type 2 diabetes, cancer, heart disease, and a host of other diseases. “Discover the weight-loss power and overall health benefits that are found in whole, fiber-rich foods,” Seale says, “It works.” 42
Thrive Oklahoma
Stop counting calories.
Consuming fewer calories than you burn is still a good rule. “But counting calories really becomes unnecessary when you eat lots of whole, high-fiber foods,” Seale says. Imagine being slim for the rest of your life without having to think about calories, and you’ll feel genuine enthusiasm.
Don’t use the scale as the only measure of success.
The scale is not the only way to chart progress,” Seale says. “This is an opportunity to change negative health behaviors that have led to poor nutrition and weight gain, like not getting any exercise. You have the power to dramatically improve your health.”
Identify your life’s purpose.
Last, and probably most important, Seale says, “Define your ultimate purpose in life. Why is losing weight and being healthy important to you? Connect those goals to your purpose, and it will be the intrinsic motivator that can help propel you to make changes that can otherwise seem insurmountable.”
by Sherry Andrusiak With the coming of fall, the Boathouse District is getting ready for its biggest event of the year. The Oklahoma Regatta Festival, a celebration of rowing, kayaking, paddling and family fun, has become an annual tradition at the Oklahoma River. The festival, set for September 27-30, has something for the entire family, with a host of opportunities to participate in the fitness and fun. This year’s event includes Paddle for the Cure, the Oklahoma Regatta Run 5k race, the blu VIP Party, OGE NightSprints, a family festival, and OCU Head of the Oklahoma Regatta racing. Admission is free, and free parking is available. The fun begins Thursday night from 6 to 10 p.m. as the OGE NightSprints set the stage with Paddle for the Cure and OKC RIVERSPORT Corporate League racing. Get in on the fun with your own dragon boat team and Paddle for the Cure in partnership with the Komen Foundation. Teams of 21 can sign up now, schedule their two practices, and experience the thrill of racing. Learn more online at oklahomaregattafestival.org. The night ends with a bang as the evening wraps up with a fireworks show. Friday night brings another round of OGE NightSprints from 6 to 10 p.m. with more corporate racing, plus kayak sprint events and an exhibition by the OKC National High Performance Center elite adaptive rowing team. Grab dinner from one of the festival vendors, get inspired by some great athletes, and stick around for fireworks. Saturday’s slate of activities begins when the festival opens at 10 a.m. OKC RIVERSPORT Adventure Saturday passes will be available for $10 for adults and $5 for youth ages 4-12; children ages 3 and under can play for free. Adventure
44
Thrive Oklahoma
Saturday activities during the festival include face painting, rock climbing, kayaking, stand up paddle boarding, an array of inflatables, and the new Extreme Air stationary jumper that allows participants to spring up to 18 feet in the air and practice aerial maneuvers. As the excitement of the 2012 games continues to resonate, the Olympic Experience will be one of the most popular areas of the festival. Featuring free interactive demonstrations of several Olympic and Paralympic sports, coaches and athletes will be on hand to provide information, instructions on proper techniques and pointers for rowing, kayaking, gymnastics, and triathlon. And, 2012 Olympians will be on hand to sign autographs and serve up inspiration. The outdoor market will feature both local and national vendors, providing a unique shopping experience. The Oklahoma Regatta Run kicks off at 4 p.m. – you can register to race online at OklahomaRegattaFestival.org. Festival features include live music and a fireworks show at the end of the night, following the exciting OGE NightSprint races that pit top crews from Saturday’s head races against one another for a 500m showdown under the lights. While all the fun on land is happening, fierce competition will be brewing on the Oklahoma River. The OCU Head of the Oklahoma Regatta will showcase the top juniors, masters, and collegiate crews in the region. Racing runs all day Saturday and concludes Sunday from 8 a.m. to 12 p.m. All the fun takes place in the Boathouse District at S.E. 6th St. and Lincoln Boulevard. For more information on the event, visit OklahomaRegattaFestival.org.
Uptown Grocery Co.
Produce, Butcher Block, Gourmet Grille, Great Grains Bakery, Sushi at the Grille 1230 W, Covell Road, Edmond 405-509-2700
In Classen Curve • brunch/lunch/dinner Sustainable Raw Cuisine 5820 North Classen Oklahoma City, www.matthewkenneycuisine.com With 5 Locations in OKC, Norman & Now in Edmond Vegan and gluten free options Pizza, wraps, soup, salads. Frozen yogurt and smoothies
For info on catering call 405-250-9637 www.mycoolgreens.com/locations
Mickey Mantle’s Steakhouse Explore chef-driven creations by Daniel Nemec. Gluten Free Menu Opens Daily at 5 pm
Offers an unparalleled dining experience!
405-272-0777
Health Food Center 7301 S. Penn. Ave., OKC 405-681-6060
Fruit Smoothies/ Veggie Juice, Hot Paninis, Buffalo Burgers, Espresso, Iced Coffee and Daily Specials
www.thehealthfoodcenter.com Mi Casa Su Casa
3707 NW 23rd Just West of May Bolivian Homestyle Cuisine Naturally gluten free, Vegetatian, and Delicious meat dishes
405.208.4059 www.MiCasaSuCasaOKC.com