209 Healthy Living - Issue 8 by 209 Multimedia Publications

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209HEALTHYLIVING

CONTENTS A dog for Ellie

EDITOR Kristina Hacker

SHAPING UP

6 Foxy Moms provides balanced solution for mothers

OUTDOOR LIFE

8 A visit with Jack London

THE DOCTOR IS IN

10 Lasik, Lasek offer freedom from glasses

SENIOR HEALTH

PUBLISHER Hank Vander Veen GENERAL MANAGER Drew Savage

FEATURE

Vol. 1 No. 8 ● Oct/ Nov 2015

14 10 factors that matter when you’re considering Medicare Advantage, Medigap and Part D Plans 15 Balance and fall prevention 16 Brain health begins in the kitchen

ART DIRECTOR Harold L. George GRAPHIC DESIGNERS Mackenzie Alameda Jaime Ramirez ADVERTISING DIRECTORS Chuck Higgs Taylor Phillips SALES & MARKETING Beth Flanagan Nina Frisby Tara Levy Krista Messer Vicky Norman-Eddy Colette Robison Corey Rogers Dora Tarbell-Roth Melody Wann Doreen Wynn SPECIAL CONSULTANT Larry Dovichi

INNER PEACE

To advertise in 209 Healthy Living, call Manteca • 209.249.3500 Oakdale • 209.847.3021 Turlock • 209.634.9141 209 Healthy Living is published 6 times a year

SMART EATS

138 S. Center St. • Turlock, CA 95380 Comments: khacker@209magazine.com www.209magazine.com

18 Shining a light on suicide

CONTRIBUTING WRITERS & PHOTOGRAHERS Alysson Aredas Jeff Benziger Ruth Blair Claudia Newcorn Natalie Winters

20 Staying healthy during the holdiays 21-22 Recipes

©Copyright 2015. 209 Healthy Living All rights reserved. Reproduction in whole or in part of any text, photograph or illustration without written permission from the publisher of 209 Healthy Living is strictly prohibited. The opinions expressed in 209 Healthy Living are those of the authors and do not necessarily reflect the view of 209 Healthy Living mangament or owner. 209 Healthy Living assumes no responsibnility and makes no recommendation for claims made by advertisers and shall not be liable for any damages incurred.

SHAPINGUP

provides balanced solution

for mothers By NATALIE WINTERS

he daily routine of a mom is nothing shy of hectic, and the ability to juggle responsibilities while maintaining a balanced lifestyle is a task worthy of a superhero. Between caring for kids, groceries, workplace demands, doctors appointments, household chores, etc.—there is often little to no time for a mother to work out. The good news? Most gyms now feature daycare availability while moms get their hour in on the treadmill. The better news? ABC Fitness Inc. in Turlock offers an interactive program where moms can work out with their kids. “It’s pretty neat how everyone comes together with the same goal. The moms all want to be healthy, work out and spend time with their kids,” said Jennifer Neal, owner of ABC Fitness. “The kids watch; they’ll come over and do push-ups with us, we’ll use them as weights and put them on our shoulders… they just laugh and have a good time.”

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Jennifer Neal is a mother of four boys (her last two being twins) and found that there just wasn’t enough hours in the day for her to balance her time at work, her time to work out and time for her kids. The solution was simple, mix one with the other. “I would train my classes and my kids would be at school or the babysitters, and then I’d have to do my own workout. I didn’t want to send them to daycare all day just to pick them up and drop them off at another… So, I decided they would come with me and just play in the park,” said Neal. “I would have moms ask me, ‘What are you doing? Can I come?’” Neal welcomed the moms to join her and that’s where “Foxy Moms” classes began—a place where moms can come together and spend time with their kids while still committing part of their day to sweat. The group is welcoming to new mothers who come and try it out.

Foxy Moms workout class provides the opportunity for mothers and kids to spend time together outdoors while maintaining a healthy lifestyle.

Foxy Moms is a happy, positive environment for both the moms and kids alike.

er that is postpartum, so I make sure the class benefits all those involved.” Neal recognizes that with kids there are good days and bad days. “Sometimes the kids just need to get out of the house and get some sunshine, sometimes the kids just need attention,” she said. “So when they’re on mom’s shoulders—that’s all they wanted whether it was at home, in the car, the park or wherever.” The classes are at 10 a.m. on Tuesdays and Thursdays at a local park. “It’s a really great, friendly environment,” said Neal. “The kids make friends and they’ll ask, ‘Where’s Bobby today?’ So it’s almost like the moms are being held accountable by their kids.” The park becomes another home for the kids, and a nanny is on site to assist with the kids as well. Neal explained the importance of routine for kids—so they know their boundaries, where to go and how far they can go. “It’s amazing when you see a little toddler run a full lap,” said Neal. “This class is beneficial and rewarding in so many different ways, and it’s such a great group to be a part of.” For more information visit ABCFitnessco.com and email Neal for details about the Foxy Moms class. ● NOVEMBER/DECEMBER 2015

PHOTO CONTRIBUTED/ 209 Healthy Living

—Jennifer Neal

“It’s not a clique, it’s not intimidating,” said Neal. “Foxy Moms is a happy, positive environment for both the moms and kids alike.” Since the class is based off the fact that mothers are constantly being pulled in different directions, Neal wanted to make sure that the financial aspect went hand in hand with that. There is no contract, no commitment—it’s simply a $10 drop-in class. “With kids’ life changes you just never know what your schedule will be like,” said Neal. “We like to keep it flexible.” The workouts are cardio and strength based while incorporating calisthenics, plyometrics and circuit training. Neal explained that “it’s a little bit of everything.” They use dumbbells, bodyweight and resistance bands for the types of exercises they do. “We mix it up and love to get the kids involved,” said Neal. “They love to sit on their mom’s shoulders during lunges and it’s great for the moms as well.” The workouts are modified for each individual. “Even pregnant women come to the classes and workout, they’re excited to see the kids and it’s such a great group of ladies,” said Neal. “But, for instance, their heart rate goals differ from a moth-

OUTDOORLIFE

By CLAUDIA NEWCORN

209HEALTHYLIVING

“W

hen I first came here, tired of cities and people, I settled down on a little farm...130 acres of the most beautiful, primitive land to be found in California.” So wrote Jack London when in 1905, he purchased Beauty Ranch in Sonoma Valley as his haven from extraordinary success as an author, news correspondent and political activist. Over a century later, as the Jack London Historic State Park (JackLondonPark.com), it welcomes visitors with hiking trails, historic tours and unique insights into a literary giant. A Quietude of Beauty I accidentally discovered the park 20 years ago on a rambling drive up to Glen Ellen. An admitted lover of London’s writings (he wrote over 50 books, and hundreds of short stories), having the opportunity to visit his home was irresistible. My visit was too short, and I promised myself I would return. At this year, I did. London and his wife Charmian bought what were actually six bankrupt ranches. The volcanic soil of the region was considered “worked out” by poor farming techniques. But in his travels, London had observed how Koreans had successfully used terracing and methods that preserved limited land for thousands of years, and was determined to apply the practice to his new ranch. He succeeded, restoring the sloping hills to produce grapes and other crops. Incorporating innovative concepts would become his hallmark, and many are still used today. His passion for Beauty Ranch actually drove his writing, which he saw as a source of funding for ongoing projects. In London’s time, the open view from the sloping hills of Sonoma Mountain that overlooked the Valley of the Moon was stunning. A century later, native trees and plants have reclaimed the area, and a quiet forest cloaks much of the ranch’s peaceful 1400 acres. Time Capsule In 1916, at age 40, London died of gastrointestinal uremic poisoning. Charmian remained on the ranch until her death in 1955. At her behest, 39 acres were donated

to the State of California in 1959 to create the park. Jack’s stepsister, Eliza Shepard, to whom he was very close, inherited the property, converting it into a guest ranch. Subsequently her family decided to develop a world-class vineyard on a portion of the land, with the rest going to the park. At the park’s heart are the Museum/Visitor’s Center, London Cottage, Beauty Ranch and Wolf House, each a window onto the early 20th century. Start with the Museum, situated in the House of the Happy Walls, formerly Charmian’s home. The first floor’s video and exhibits provide an excellent orientation; the second floor is as it was in Charmian’s time, showcasing artifacts gathered from their travels. Make Wolf House your next stop, about a half mile walk on an old dirt road. This was London’s magnificent three-story dream home, built of stone and timber, with a reflecting pool, guest rooms, a great hall. But in 1913, a mysterious fire consumed it just before the Londons were to move in. Nobody knew the source until 1995, when forensic analysts at last determined it was a result of spontaneous combustion from a workman’s linseed-oil soaked rags. On a nearby hilltop are the Londons’ graves. London’s Cottage anchors Beauty Ranch. Take the docent tour to learn fascinating insights for each room and the Londons. My favorite room was his writing study, replete with books, his typewriter, a globe, golden afternoon sunlight strewn across his desk. I could imagine him, adhering to his strict regimen of writing 1000 words per day, gazing thoughtfully out the large windows as he worked on John Barleycorn or White Fang. Often described as a Renaissance man, he would have been fascinating to speak with. Close by are the ruins of the Kohler and Frohling wineries dating back to late 1800s, damaged during the great 1906 earthquake. Check out the stone Distillery, Manure Pit and Stallion Barns where London implemented some of his innovative farming practices, as well as the circular Pig Palace, smokehouse and old silos. Throughout the year, events, performances and activities are held at different locations. I recommend comfortable walking shoes. A free shuttle service is available; reservations should be made in advance. There are also self-guided audio tours. People can even bring their horses to ride the trails. Picnic tables are available, or you can take a 5-minute drive down to Glen Ellen to dine. In today’s overly hurried world, a visit to Jack London’s ranch provides a welcome respite, an insight onto a man who shaped the literary world, and who inspired me to become a writer. ● NOVEMBER/DECEMBER 2015

THEDOCTORISIN

LASIK, LASEK

offer freedom from glasses By NATALIE WINTERS

raditionally, those with imperfect vision had to two choices: glasses or contacts. Advancements in technology, however, have allowed for a new, lens-free option for some through refractive, or laser eye surgery. There are many different types of surgeries to improve vision, a number of them being done by reshaping the cornea; others involve replacing the eye’s natural lens. “I think it’s becoming more and more popular because people are not wanting to deal with contact lenses, and I know for me personally— glasses,” said Abi Parker, LASIK coordinator for Turlock Family Vision. “That’s why I eventually want to do it.” LASIK (Laser Assisted In-Situ Keratomileusis) is the most common form of laser eye surgery and is used to correct refractive errors (how your eye focuses light) for people who are nearsighted, farsighted and/or have astigmatism. Only about 35 percent of all adults have 20/20 vision without glasses, contact lenses or corrective surgery according to uihealthcare.org. The process of LASIK is done by lifting a thin layer of the cornea, a laser reshapes the exposed cornea and then the flap is replaced to its original position. With this is mind, not everyone is a candidate for LASIK eye surgery and patients may be disqualified from the treatment for a number of different reasons. Having thin corneas could disqualifies someone from having LASIK eye surgery as their corneal thickness is vital to the procedure. “There are a lot of options out there but we recommend all laser procedures because it’s

209HEALTHYLIVING

more of a custom for each person,” said Parker. “For someone with thin corneas, LASEK is usually the best alternative with the discretion of the doctor.” LASEK (Laser Epithelial Keratomileusis) is not a spelling error of LASIK—it is an alternative surgery that allows for someone who has thin corneas to have the visual eye correction because there is no corneal flap lifted during the surgery. LASEK is known as a surface procedure. Regardless, all forms of laser eye surgery come with a price. The average LASIK eye surgery cost roughly $2,073 per eye in 2014. Before getting laser eye surgery, be sure to ask about all fees related to the procedure including follow-up visits and additional post-op care. You only get one pair of eyes; laser eye surgery may be a investment worth pursuing. “For me, I realized that updating my glasses and getting updated contact lenses every year is a cost that definitely adds up,” said Parker. “If you do the comparison about how much money you’re going to be spending and that sort of thing—it’s pretty comparable to getting the surgery.” Laser eye surgeries have excellent safety profiles and very high success rates. Side effects or complications that do come with LASIK surgery are rare and can mostly be resolved with additional surgery or medical treatment. Be sure to ask about all the risks before agreeing to surgery. The best way to find a good laser eye surgeon is to talk to your optometrist about the procedure and ask for a recommendation.●

provides quality, compassionate, comprehensive dental care along side my extremely talented and friendly staff.

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Working together for better results At PG&E, we know that working together helps us energize each other to reach common goals. So we proudly team with our community. Because a joint focus on the common good can produce great results.

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209-571-3006

NOVEMBER/DECEMBER 2015

DR. AMANDA FARLEY

FEATURE

A dog for Ellie Kids raise funds to buy service dog for young diabetes patient By JEFF BENZIGER

ig hearts often beat in little people. When several local children heard about a little girl's need for a service dog brought on by a recent diagnosis of Type 1 diabetes, they jumped into action to raise funds. They collectively raised approximately $20,000 to obtain a Diabetic Alert dog that could ultimately save the life of Ellie Hart, 7, a thirdgrader at Whitmore Charter School in Ceres. She is the daughter of two Ceres school teachers - Emily Hart who teaches at Sinclear Elementary School, and Brian Hart, a secondgrade teacher at La Rosa Elementary. The Harts learned in February that Ellie had diabetes after she reported not feeling well at school and had a tough time breathing. "She said she couldn't dance after school, which is a big deal for her to say she can't do something," said Emily Hart. Ellie went to her doctor, who then urgently sent her to be tested at a hospital in Santa Clara. Ellie spent a week in the hospital and the diagnosis has changed her life. "It's been life changing for sure," said her mother. "I never knew what it all entailed." Ellie is subjected now to eight to 14 tests of her blood sugar each day and up to 10 insulin injections per day to stay alive since her blood sugar fluctuates into life-threatening ranges. The third and fifth grade La Rosa School nephews of Emily Hart got together with two boys from Turlock to host a Jog-a-thon to raise almost $2,700. The boys were inspired by Clark Van Gaalen, 9, of Turlock, who volunteered to hold a golf-a-thon at the Turlock Country Club to benefit Ellie. The effort, which ended on Tuesday, Aug. 11, raised over $14,000. Clark attends fourth grade at Keyes Charter School and played 100 holes of golf and sought out pledges. The only connection Clark

“It’s all these little kids who wanted to help... They make a big difference and bought Ellie a dog.” has to the Harts is that Emily Hart is a patient of his father's dental practice. The golf-a-thon inspired nephews Jackson Hart and Lincoln Hart to seek pledges for their July jog-athon. Their event collected approximately $2,700. "They ended up getting a little paper and handwrote it out and went to some neighbors and then like 20 minutes they came back with over $300. It was crazy." With the funds raised, the Harts are in the process of ordering a service

dog, which is complicated and takes 18 months to two years. The dog will be trained to sense when Ellie's blood sugar level is in trouble and alert others to give her shots, especially while she is sleeping. "It's quite the process and it is expensive but we know it's worth it," said her mother. The dog is being ordered from Alert Service Dogs of Indianapolis, Ind. The dog is specifically trained from puppyhood to react to the chemical change produced by blood sugar highs and lows. To train the dog for his long-distance client, the Harts must send countless samples of Ellie's scents on shirts and through saliva samples based on low and high glucose levels. "Diabetes is a life-threatening autoimmune disease and your life is in danger every day. They say it is the silent disease so sometimes she'll have symptoms especially if going low and other times she doesn't have symptoms and you can go unconscious and pass out and go into a coma which is dangerous, and could die. When you go to sleep at night it's one of the very most dangerous times of all. It actually gives me goosebumps when I talk about it. The dog will wake us up at night if she goes too low and let us know that she is not okay." The Harts feel a tremendous amount of gratitude and pride for the actions of the youngsters who got involved. "It's all these little kids who wanted to help. It was their own thing. They make a big difference and bought Ellie a dog." The community has also contributed to the project, including $500 from a Turlock fire station and money from the Rotary Club. Some photos of Clark's golf-a-thon are on a Facebook page titled Clark's Drive "Fore" Ellie to Thrive. ● NOVEMBER/DECEMBER 2015

SENIORHEALTH

209HEALTHYLIVING

Balance and fall prevention

ne in three Americans 65 and over fall each year. Every 13 seconds, an older adult is treated in the emergency room for a fall and every 20 minutes, an older adult dies from a fall. Falls are the leading cause of hospitalization and injury-related death in persons 75 and older. In 2013, the total cost of fall injuries was $34 billion, with 78% paid by Medicare. By 2020, it’s estimated this will rise to $68 billion. Falls in adults aged 65+ are the leading cause of head injuries and broken hips, both with long recovery times. Even if a fall is without injury, it can lead to fear of falling, social isolation and depression. Frequently, a fall with an injury, such as a broken hip, is the precipitating factor in a senior not being able to live at home. To prevent falls, the first step is get assessed by your doctor. Your physician has useful tools like the Tinetti Balance and Gait Evaluation to evaluate risk of falling. Depending upon balance issues, your doctor might prescribe physical therapy to help strengthen muscles or correct a gait problem. Be sure to ask your doctor if medications or dosages could be causing an unsteady gait as there are some classes of drugs that are related to falls. One of the best ways to prevent falls is to engage in exercise to build muscles. Check with your local senior center to see if they have a fall prevention exercise program, like Tai Chi, focused on balance and are low impact. Ask a trusted friend or loved one for a home hazard assessment. Something as simple as a throw rug or low lighting near a stair can cause a fall. Finally, Central Valley Medical Group participates each year as a sponsor with the Healthy Aging Association Healthy Aging & Fall Prevention Summit held each autumn. CVMG also one of the sponsors of the Healthy Aging Association “Young at Heart” exercise program and walking group. For more information, call (209) 573-7401 or visit CVMGsenior.com. ●

My Doctor. My CVMG. My Choice for Medicare Advantage.

CVMG member Christine Guthrie with Dr. Edward Auen

With Central Valley Medical Group, seniors always get: ■ ■ ■

■

Access to Memorial Medical Center Predictable, competitive costs Easy access to specialty care for seniors Extensive Sutter Health network of physicians and hospitals Fast local referrals and much more

And CVMG SPECIALIZES in providing the health care seniors want and need including:  Cardiology  Dermatology  Gerontology  Internal Medicine  Neurology/ Stroke

 Oncology  Ophthalmology  Orthopedics/

 Rheumatology/

Arthritis  SNFist Joint Replacement  Urology/  Osteoporosis Prostate/ Incontinence Pain Management 

To find out what Medicare Advantage health plans CVMS accepts, visit CVMGsenior.com.

(209) 573-7401 CVMGsenior.com

A sales person will be present with information and applications. For accommodation of persons with special needs at sales meetings, call (209) 573-7401 (TTY 711). For a complete listing of plans in your area please contact 1-800-MEDICARE (TTY users should call 1-877-486-2048), 24 hours a day/7 days a week or consult www.medicare.gov. Other providers are available in these plans’ networks. NOVEMBER/DECEMBER 2015

SENIORHEALTH

oogle ‘brain health for seniors’ and more than 23,000 results pop up with advice for getting and keeping the brain in optimal health. From taking a fish oil supplement to completing a crossword puzzle daily, every article offers something for inquiring minds looking for ways to improve memory and ward off cognitive decline. There’s one effective tool, however, that’s available to everyone at every age: food. “Brain health begins in the kitchen,” says Dr. Marwan Sabbagh, a leading geriatric neurologist and dementia specialist. He co-authored

209HEALTHYLIVING

with celebrity chef Beau MacMillan the cookbook entitled, “The Alzheimer’s Prevention Cookbook: 100 Recipes to Boost Brain Health.” During an educational presentation at Covenant Village of Turlock, he shared tips about how to prepare brain friendly recipes that are easy to make and taste delicious. “Incorporating the correct fruits, vegetables and spices, such as cloves or rosemary, into your meals and making small changes to your diet can have a dramatic affect on your memory and can even help in the prevention of Alzheimer’s disease,” he explains. While there is still no cure for

Alzheimer’s, Sabbagh says research shows consuming foods high in specific nutrients can help lower the risk of cognitive decline. Foods containing thiamine, pyridoxine, folic acid or cyanocobalamin can help fight brain diseases, he says, and suggests people of all ages: • Reduce the intake of food high in fat and cholesterol. That means cut back on beef, lamb, pork, butter, milk and cheeses, as well as coconut, coconut oil, palm oil and cocoa butter, which are high in saturated fat. Consume a diet rich in dark vegetables and fruits. Fruits and vegetables are just plain good for you, especially sweet potatoes, carrots,

kale, bell peppers, papayas and mangoes, to name a few. Include herbs, fruits and vegetables with high Oxygen Radical Absorbance Capacity scores in your diet. Pick your favorite berry (blueberry, raspberry, blackberry, for example) and munch on apples, citrus fruits and figs. Broccoli, eggplant and asparagus are high-scoring vegetables and cilantro is at the top of the herb list. Eat fish and other foods high in omega-3 fatty acids. Salmon, albacore tuna, mackerel and herring are rich sources of omega-3. So are walnuts, flaxseed, coffee, tea and turmeric. Follow the guidelines of a Mediterranean diet. That means more fish, vegetables, olive oil

and a moderate consumption of protein in a daily basis. Dr. Sabbagh also notes that a nutrient like resveratrol can be found in unexpected foods and is available as a supplement. A naturally occurring phytoalexin found in red wine, resveratrol has been shown to have anti-cancer, anti-aging and life-prolonging effects. And, recent research published in the Journal of Biological Chemistry shows that it also has the power to enhance memory and slow the progression of Alzheimer’s. There is no magic pill to improve memory or prevent Alzheimer’s. But, there are smart lifestyle choices we can make every day to shape our brains for better health – starting in the kitchen. ●

New to this Community but Serving Families with Chiropractic Care since 1995

Recipes BRAIN BOOSTING RECIPES CHERRY-FENNEL JUICE WITH LIME Ingredients:

2 cups cherries, stemmed and pitted ½ cup ice cubes 1 cup chopped fennel bulb, plus fennel fronds for garnish 2 tablespoons freshly squeezed lime juice

Directions:

Combine the cherries and ice in a blender or food processor and puree until smooth. Strain the puree through a fine-mesh sieve into a pitcher, pressing on the solids to extract as much juice as possible. Push the chopped fennel through a juicer. Add the fennel juice to the cherry, and then garnish with fennel fronds. Serve right away.

KALE, BLUEBERRY & POMEGRANATE SALAD Ingredients:

3 bunches kale, washed, stemmed and chopped 1 cup fresh blueberries  2 medium carrots, peeled and shredded 1/2 cup pomegranate seeds 1/2 cup pumpkin seeds, toasted  1/3 cup sliced almonds, toasted  1 tablespoon fresh mint leaves, chopped 1/2 cup vinaigrette or dressing of your choice  Salt and freshly ground pepper to taste

Directions: Combine the kale, blueberries, carrots, pomegranate seeds, pumpkin seeds, almonds and mint in a medium bowl and toss well. Drizzle with dressing and toss again. Season to taste with salt and pepper and serve right away.

Family Wellness Care Dr. Bruce Watson 297 Spreckels Ave., Manteca 209-275-1123

Adjustments for

New Patient

Special

Covenant Village of Turlock is one of 14 continuing care retirement communities administered by Covenant Retirement Communities. Visit Covenant Village of Turlock for more information or call 877–834-1238. For more information on brain health, visit Dr. Marwan Sabbagh MD.

www.watsonchiropracticcare.com NOVEMBER/DECEMBER 2015

INNERPEACE

By ALYSSON AREDAS

Mental health has a stigma around it that is heartbreaking. â&#x20AC;&#x201D; Cait Hall

209HEALTHYLIVING

t 20 years old Olivia Louise Bell Valentine, a Pitman graduate, decided to take her own life. “I knew she was about to move to Reno with her cousin so when I got a text around 9 a.m. that said, ‘Goodbye Cait, you were always a good friend,’ I though that’s what it was about,” said Valentine’s friend Cait Hall. However, when Hall did not receive a response from Valentine, she began to worry. During her break at work, Hall called Valentine’s grandmother only to be told the somber news. “I hung up the phone and felt a ringing in my ears and thought I was going to pass out,” said Hall. “As the weeks went on, I wasn’t functioning. I blamed myself for not knowing this was coming, for not getting to my phone in time, for the petty fights we had shortly before her passing.” “All I could think was that it was my fault,” continued Hall. Hall said that following Valentine’s death, she could not physically stop herself from thinking about her. She said that she often cried herself to sleep where she would “beg her to come back to me” and eventually turned to drinking in order to forget about her lost friend. “Olivia had so much heartbreak and abuse in her life,” said Hall. “She used to tell me that she felt like I was the only person who cared about her and would listen to her. She felt so alone and isolated and she just couldn’t cope any longer.” Now three years later, Hall said that she is heavily involved in suicide awareness and prevention efforts, one of which is her endeavor to be there for

anyone who is struggling with suicidal thoughts to help them “get through one more day.” “Mental health has a stigma around it that is heartbreaking,” said Hall. “People are expected to just ignore their feelings, take a bunch of medication that mess them up worse and there isn’t a lot of help for people who struggle with it.” According to the National Alliance on Mental Illness, one in four adults, or approximately 61.5 million Americans, have a mental illness. Additionally, half of those who are diagnosed with a chronic mental illness develop it as early as 14 years old, with three-quarters by the age of 24 years old. For those locally who are battling mental illness and suicidal thoughts, there are several resources available. Although NAMI Stanislaus primarily serves adults, the volunteer organization also has special outreach programs specifically designed for youth. “The whole idea is that we are trying to fight stigma, that’s what we do,” said NAMI Stanislaus executive director Lynn Padlo. Ending the Silence aims to raise awareness and change perceptions around mental illness through a 50-minute classroom presentation. Along with sharing facts and statistics about mental illness, a young adult living with mental illness and a family member share their own experiences. “This program is geared towards suicide prevention,” said Padlo. “We talk to kids about the signs and how they should be concerned if someone does mention that they are going to harm themselves.” Through this program, students receive handouts that

detail the signs they should look and listen for in friends who may be battling suicidal thoughts. Students are taught to express concern and reassure their friend that they are not alone. “One thing, however, is we don’t want them to say that they won’t tell anybody, because that isn’t true,” said Padlo. “You are going to go tell somebody and you are going to be helpful to them in that way.” Parents and Teachers As Allies aims to empower teachers and school personnel to make a difference in the lives of their students. The program teaches how to understand the difference between bad behavior and symptoms of a mental illness and how to communicate with families effectively. In Our Own Voice strives to change attitudes, assumptions and stereotypes about mental illness. The presentation provides an introductory understanding of mental illness, along with a first-hand account of what it’s like to live with a mental illness. NAMI also has special outreach programs at the collegiate level, including NAMI on Campus at Modesto Junior College, which is a support group for students to talk about their lives and get support, and a studentrun support group at California State University, Stanislaus. “I hope to help students get help earlier and to not be ashamed of it,” said Padlo. “With one in four adults who have mental illness and one in five developing it between the ages of 14 and 25, we have to do something about it.” Those with suicidal thoughts are urged to call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255). ● NOVEMBER/DECEMBER 2015

SMARTEATS

ith the holidays fast approaching, we will all soon start spending quality time with friends and family – surrounded by food. Most of us will gain 1 or 2 pounds throughout the holiday season. While that may not seem like much, the pounds add up if we aren’t careful about what we are eating and remaining active throughout the year. Fortunately, staying healthy is easy if we follow these five tips:

By RUTH BLAIR, Registered Dietitian Kaiser Permanente, Manteca Medical Center

209HEALTHYLIVING

1. Practice portion control. Fill at least half your plate with fruits and vegetables, and less than a quarter of the plate with meat or protein. Include high-fiber foods since they satisfy hunger and are usually lower in calories. 2. Move away from the buffet table. Place your food on your plate and move to another part of the room to eat and enjoy your friends and family to avoid facing a seemingly endless supply of temptation. 3. Eat slowly. Research shows that it takes the brain 20 minutes to catch up with the stomach after eating – that’s when you feel satisfied. 4. Eat a light, healthy snack before attending a party. A small salad, a half sandwich, or a bowl of nutritious cereal about an hour before your event means you will likely be less hungry at the party. 5. Take comfortable shoes to gatherings. Encourage friends and family to go for a walk after eating – you may have as much fun conversing during a walk than in the middle of a loud home. Exercise raises your metabolic rate and, of course, allows you to burn more calories throughout the day. For more tips on how to stay healthy, visit kp.org/nutrition ●

Pork Tenderloin Braised with Cranberries, Shallots and Apples Servings: 4 2 pork tenderloins (2 pounds) sea salt or kosher salt and freshly ground black pepper (to taste) 6 tablespoons extra virgin olive oil 12 medium whole shallots, peeled 2 Granny Smith apples, peeled, cored and cut into 3/4-inch thick slices 3 cloves garlic, finely chopped 2 teaspoons fresh thyme leaves, chopped 1/2 cup Burgundy cooking wine 3/4 cup cranberry juice 1/4 cup dried cranberries

Heat oven to 400 F. Season pork tenderloins with salt and pepper. In large skillet over medium-high heat, add 3 tablespoons of extra virgin olive oil. Add tenderloins one at a time and brown well on all sides. Transfer to medium-size, non-reactive baking pan. Add 2 more tablespoons of extra virgin olive oil to skillet. Stir in shallots and cook until lightly browned on all sides. Transfer shallots to baking pan. Add apples to skillet and brown on all sides. Transfer apples to small bowl and set aside. Heat remaining 1 tablespoon of olive oil in skillet and add garlic and thyme. Cook garlic until golden, then pour in cooking wine. Bring wine to a boil, scraping brown bits at bottom of pan. Add cranberry juice and cranberries. Bring back to a boil, then pour liquid over pork in baking pan. Transfer baking pan to oven, cover and braise for 15 minutes. Add apples to pan, cover and braise another 10-15 minutes, or until thermometer inserted into pork registers 155 F. Transfer pork to platter and return pan to oven for 10-15 minutes more, until shallots are tender. Cut pork into 1-inch thick slices and spoon shallots, apples and cranberry-wine sauce over pork.

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Roasted Winter Veggies and Tri-Colored Potatoes Servings: 10 11/2 pounds tri-color potatoes, quartered 1 pound Brussels sprouts, cut in half 1 large red bell pepper, coarsely chopped 1 medium red onion, coarsely chopped 2 medium zucchini, cut lengthwise and sliced 2 medium carrots, sliced 1/4 cup chopped rosemary 1/3 cup canola oil 2 teaspoons salt 1 teaspoon garlic powder Heat oven to 400 F. In large roasting pan, place vegetables. Add rosemary, canola oil, salt and garlic powder, and stir to combine. Cook about 40 minutes or until vegetables are tender.

209HEALTHYLIVING

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