Health Matters April 2014 by Vanessa Ramriez

HEALTH

M AT T E R S

Monterey Countyâ&#x20AC;&#x2122;s Health Magazine

APRIL 2014

REINVENT YOURSELF! Seniors who have rebooted their lives with better health and life choices: - Rich MacLeod - Pamela Mason - Marly Wheeler

Senior Nutrition Longevity from Olive Oil Golf Tips for Seniors!

from Laird Small, Director of Pebble Beach Golf Academy

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Health Matters

April 2014, Volume 7, No. 12 re·in·vent: to bring into use again

Rich MacLeod didn’t let a health roadblock slow him down.

By Pete Rerig At 64, Rich MacLeod has always led an active life – skiing, running and playing golf - so he was surprised when he was diagnosed with heart disease in 2012. Following open-heart surgery, he has worked himself back to health at the Salinas Valley Memorial Hospital Cardiac Wellness Center. After a program that included exercise, weight training – and guidance from the cardiac rehab staff – MacLeod is an inspiration to other Seniors fighting to regain a healthy, happy lifestyle.

re·boot: boot again or restart

Pamela Mason – Bringing body and mind back together.

By Kathryn McKenzie Pamela Mason had a host of health concerns, but after treatment, the 68-year-old Aromas farmer found advice and support working out at the CHOMP Peninsula Wellness Center in Marina. Her personalized fitness program eventually led her to the PWC swimming pool, where she now swims three times a week. She is not only back to normal, in some ways Mason is better than she was.

re·in·vent: to remake or redo completely

Marly Wheeler – Reinventing yourself with good health and a sense of well-being

By Patricia Skinner Marilyn “Marly” Wheeler has been a corporate coach and presented seminars on communication, leadership, personal and professional development. Now this Senior draws on her experience as a coach of another kind – in her lifestyle and weight management center, Well-Being Monterey.

16 24

NUTRITION Nutrition Matters for Seniors

Contents

By Barbara Quinn, MS, RD, CDE Nutrition is one of the “major determinants” of successful aging. Nutrients in food help strengthen and preserve our physical bodies, and contribute to our social, cultural and psychological well-being as we age. But what is the best way to eat as we advance into later years?

NATURAL SOLUTIONS A Symbol of Health and Longevity, the Olive Tree Bears Health-giving Fruit

By Barbara Howard From lowering your risk for depression and cancer to protecting against Alzheimer’s, olive oil has some health benefits that are worth noting. Tips for choosing olive oil, and incorporating it into every meal.

Golf Tips for Seniors!

By Dan Krolczyk From Laird Small, Director of Pebble Beach Golf Academy

On Our Cover

Rich MacLeod is happy to return to the golf course after successful heart surgery and rehab at the Salinas Valley Memorial Hospital. Photo by Randy Tunnell

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Editor’s Note

Health Matters April 2014, Volume 7, No. 12

Publisher

Vice President of Advertising Dan Krolczyk Editor, Health Matters Kathleen M. Nevin Layout Vanessa Ramirez Contributors Barbara Howard Kathryn McKenzie Barbara Quinn, MS, RD, CDE Pete Rerig Patricia Skinner Advertising Sygale Lomas, 831-646-4397 slomas@montereyherald.com To contact Health Matters, please email: healthmatters@montereyherald.com Health Matters is a monthly magazine published by The Monterey County Herald. All rights reserved. Material herein may not be reprinted without express written consent of the publisher.

Photo: Randy Tunnell Photography

Gary Omernick

The focus of this issue of Health Matters is Senior Health. But instead of writing about the health challenges that come with aging, we are introducing you to three local Seniors who have “reinvented” themselves. They’ve bounced back from a serious health issue or, after a lifetime of experiences, they have remade their lives. First, on Page 8, Pete Rerig talks with Rich MacLeod, a very active Senior who found, to his surprise, that he had heart disease. After successful heart surgery, and with help from the staff at SVMH Cardiac Wellness Center, MacLeod is “back in the game,” playing golf and skiing, an inspiration to other Seniors “fighting to regain a healthy, happy lifestyle.” On Page 12, meet another active Senior. Kathy McKenzie interviews Pamela Mason, who, with her husband, owns an Aromas organic vegetable seedling farm. Over the years, Mason has suffered from a host of health concerns. After surgery and rehab at the CHOMP Peninsula Wellness Center, Mason now swims three times a week and says she’s “in a lot better shape” than she was when she had a “sit-down job.” Marilyn “Marly” Wheeler had a successful career as a globe-trotting corporate coach, and, at age 60, traveled to Macedonia as a Peace Corps volunteer. On Page 16, Pat Skinner describes how Wheeler was able to seize an opportunity in Monterey, and put her skills to use as a lifestyle and weight management coach. Nutrition matters for Seniors. On Page 20, columnist Barbara Quinn tells us that a 2011 study on dietary patterns in older adults found that superior nutritional status and quality of life was associated with a diet that is relatively high in vegetables, fruit, whole grains, poultry, fish and low-fat dairy foods. Learn more about “nutrient-dense” v. “empty-calorie” foods. Last month, Natural Solutions columnist Barbara Howard wrote about essential oils. This month it’s olive oil! On Page 24, Barbara explains the health benefits of olive oil – from helping to prevent heart disease and stroke to protection from other chronic diseases. Barbara even includes tips for selecting olive oil for health, and a “healthy nail tip” that really works. Finally, our apologies to Joseph Rheim, MD, who was incorrectly identified as James Rheim in our “Men’s Skincare” article in the March issue. “Dr. Joe” is indeed in practice with his father, James Rheim, at Rheim Dermatology-Cosmetic Laser Center in Monterey, but for this article, we interviewed Dr. Joe. Mea culpa. Whether you’re a Senior or not, we hope that you will find inspiration for reinvention in this issue of Health Matters. Cheers!

— Kathleen M. Nevin

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Rich MacLeod is happy to be able to play golf again after successful open-heart surgery. Photo by Randy Tunnell

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Vincent DeFilippi, MD, FACS, has more than 5,000 open-heart procedures to his credit, and has been named one of the nation’s “Top Docs” by US News and World Report. Photo courtesy Salinas Valley Memorial Healthcare System

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re·in·vent:

to bring into use again

Rich MacLeod didn’t let a health roadblock slow him down

By Pete Rerig

RICH MACLEOD HAS SPENT HIS LIFE thriving on activity. Skiing, running, golf—for the Salinas resident being fit and healthy was always a part of his daily routine. He even plays trombone in the Watsonville Marching Band, something that he readily admits can be quite strenuous, especially in the heat of the summer. MacLeod was also very careful what he ate and kept regular checkups with his doctors, strenuous, he always had benchmarks that could be monitored throughout the years. In all, he was a model of health, a 64-year-old man for whom staying active was simply a part of who he was and how he wanted to live. So it was quite a surprise when something odd starting happening about two years ago. “I was doing wind sprints in my driveway, getting ready for a big ski trip to Canada,” says MacLeod. “And it seemed that I was much more out of breath than normal. So I decided it was time to see a doctor, not an easy decision because I tend to have a stubborn streak.” In March of 2012 he got his answer. The diagnosis, evident from flashes on an echocardiogram, was a deteriorating mitro valve in his heart, and it would eventually need to be repaired. “I was surprised to say the least,” he recalls. “I never thought I’d be a candidate for heart disease. I thought I had always done everything right, and I found myself in a state of denial.” Owing also to the fact that MacLeod has always pushed himself to maintain optimum health, he decided, with the approval of his physician—Christopher Oh, MD, FACC, at Central Coast Cardiology—to adopt a wait-and-see position and postpone surgery. “I even got the okay to go on a ski trip right after my diagnosis,” he notes. “But by August of last year I couldn’t ignore the problem any more. I wasn’t even comfortable walking a round of golf. It was time to get the problem fixed.” MacLeod worked hard to find the right surgeon for the operation. “I did my homework and searched around for the right doctor,” he says. That search led him to Vincent DeFilippi, MD, FACS, the Medical Director of the Stanford Cardiac Surgery Program at Salinas Valley Memorial Hospital (SVMH), who has more than 5,000 open-heart procedures to his credit. The operation went perfectly, but now it was time for MacLeod to recover. Bouncing Back Post-surgery, MacLeod was enrolled in a rehabilitation program at the SVMH Cardiac Wellness Center. “I’ve always pushed myself to the limit, and I wanted to get

back to normal as soon as possible,” admits MacLeod. “But that’s not how it works. My doctors and the staff at the Wellness Center quickly taught me that it’s not a race, that it takes time, but they assured me I’d get there.” And get there he did. “The nurses and coaches start you off with a series of exercises they believe you can manage, customized for each patient,” says MacLeod. “They began by rotating me between the treadmill, upright bicycle, recumbent bicycle and horizontal stepper. As my endurance increased and they learned my strengths—and weaknesses—each exercise became longer, with more resistance. By the time I ended the program I was spending 30 minutes running on the treadmill, plus another 15 minutes on the elliptical, which all the patients call the ‘the beast.’ They also added some stretching and weight training later in the course.” Soon after surgery he was able to drive and socialize, and on the first of December 2012, he was back to work in the packaging unit at a Salinas Valley produce company. And today, he figures

This month MacLeod is planning another ski trip, this one to Utah. He can also hike Fort Ord and the High Sierras pretty comfortably, and enjoys his time gardening at home. Continued on pg 10 HEALTH MATTERS | APRIL 2014

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Rich MacLeod has returned to skiing after successful heart surgery. he’s back to 95 percent of his normal, pre-surgery activity. “I graduated from the cardiac rehab program in the summer of 2013, and I can’t say how great the staff at the Wellness Center were in helping me recover,” says MacLeod. “They always kept me in check to make sure I wasn’t pushing myself too hard, especially when I got frustrated with getting back to my normal speed. I don’t think I’d be in as good of shape now if it weren’t for their help and guidance.” This month MacLeod is planning another ski trip, this one to Utah. He can also hike Fort Ord and the High Sierras pretty comfortably, and enjoys his time gardening at home. “I learned that when you hit a health roadblock you need to listen to what your doctors are telling you,” says MacLeod. “Understand what they want to do and trust the entire medical team from the surgeon to the nurses to the rehabilitation coaches.” In addition to his crack healthcare team, MacLeod is quick to stress the importance of his wife and friends. “They’re the ones that make sure you take your shower correctly, that make sure you move around the house correctly, that bring you home and make sure you take your medications,” he says. “It was my wife and a few close friends that helped me on the first excursions outside, even if it was only walking. They made sure I made it home!” Home he is, back in the game and an inspiration to other seniors fighting to regain a healthy, happy lifestyle.

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re·boot:

boot again or restart

Pamela Mason – bringing body and mind back together.

By Kathryn McKenzie | Photos by Vern Fisher

Pamela Mason and her husband own an organic vegetable seedling farm in Aromas.

PAMELA MASON HAS ALWAYS LED AN ACTIVE life, but now she is discovering how regular exercise is helping her recover from chemotherapy and manage chronic lung conditions. “I’m in a lot better shape than I was when I had a sit-down job,” says the 68-year-old Aromas resident, who since being treated for breast cancer has committed herself to working out four days a week. A host of health concerns beset Mason several years ago, when her chronic obstructive pulmonary disease began to get worse. Mason, who co-owns an organic vegetable seedling farm with her husband, found she was struggling to carry trays of plants during her daily tasks. She had known for some time that she had lung issues, mainly due to decades of smoking, and perhaps also to her previous career as a theater costumer. “I did a lot of fabric painting and we were using all these chemicals in spaces with no ventilation,” Mason says. Although Mason quit smoking in her 40s, she was finding it harder to breathe as the years passed. On top of her COPD, Mason also suffers from emphysema and mycobacterium avium complex (MAC), a condition somewhat like tuberculosis but noninfectious. She switched doctors, and her new specialist sent her to pulmonary rehabilitation in Mountain View. He also encouraged her to lose weight, and she ended up losing 65 pounds. “He told me that every pound you lose improves your lung function,” says Mason. It also lowered her blood pressure. Just as she was beginning to improve her overall health, Mason’s mammogram revealed another urgent problem: a diagnosis of stage 2 breast cancer. After a lumpectomy to remove the cancer in late 2011, Mason went through chemotherapy and radiation treatments, which worsened her lung problems. Rehab at PWC “My emphysema was exacerbated by the radiation,” she says, and she went back to pulmonary rehabilitation, this time at the Peninsula Wellness Center (PWC) in Marina, a division of Community Hospital of the Monterey Peninsula (CHOMP). The chemotherapy had left her cancer-free, but also robbed her of her energy and drive, and had also affected her muscle tone. When she saw how the Wellness Center was set up, and how the staff was available to lend advice and support, she decided to start exercising.

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She credits the staff, in particular Ida Corby, Cardiopulmonary Wellness Program respiratory therapist at PWC, for helping develop an exercise routine for her and making it possible for her to improve her fitness. “If you’re out of shape, it’s hard to go to a regular gym,” says Mason. But at Peninsula Wellness Center, there were all kinds of people combating medical issues and using the facilities, and Mason didn’t feel out of place exercising there. Because of her lung issues, she uses oxygen when she works out. Peninsula Wellness Center is both a gymnasium open to the public as well as a medical facility that offers programs for cardiac and pulmonary rehabilitation, and physical and occupational therapy. Urgent care, and lab and X-ray services are also housed in the same building. Taking the Plunge Mason was assessed by staff members who developed a personalized fitness program for her. She began by walking on the treadmill, but kept glancing over at the lap pool and thinking how much she enjoyed swimming. She took the plunge. “I got in, and stopped in the middle (of the pool) the first time,” she says. But she kept at it, and after three months, she was able to swim a mile. One of the hardest things about dealing with chronic lung problems, Mason says, is that it’s difficult to exercise — “You have the tendency to want to sit down and stop moving,” she says — but exercise, which encourages deep breathing, can be the way to regain lung function. Now Mason swims laps three times a week and devotes another session to using the treadmill, stationary bike, and doing strength training. In addition to helping her body recover, Mason is also certain that exercise has helped alleviate the effects of “chemo brain,” the mental

cloudiness that affects some people who go through chemotherapy and radiation. “You’re in a chemical limbo,” is how Mason describes having chemo brain. “People don’t realize that recovering from chemo is major.” According to the American Cancer Society, chemo brain is a real, not imagined, problem for cancer patients. It can include memory lapses, trouble concentrating or remembering details, taking longer to finish tasks, or struggling to find the right word. Some people recover from chemo brain while others do not. In Mason’s case, body and mind have come back together very well. “I feel perfectly back to normal, and I’ve had two good mammograms since,” she said. “My health has just improved tremendously.” She thinks, though, that perhaps more cancer patients should be encouraged to exercise as a way to alleviate post-treatment problems. And not only is she back to normal, in some ways she’s better than she was. “I’ve really improved my backstroke,” says Mason with a grin. Resources Peninsula Wellness Center 2920 2nd Ave at Imjin, Marina, 883-5656 www.peninsula-wellness-center.com American Cancer Society, www.cancer.org

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re·in·vent: to remake or redo completely Marilyn Wheeler: Reinventing yourself with good health and a sense of well-being

By Patricia Skinner | Photo by David Royal the United Kingdom. Wheeler wrote the book, “Problem People At Work, The Essential Survival Guide,” published by Random House, and co-hosted a talk radio program, “Uncommon Sense”. After working nearly 20 years in her successful career, Wheeler’s business started to slow. “After (the events of) September 11, 2001, companies didn’t have the discretionary funds to provide professional development seminars,” says Wheeler.

Marly Wheeler has reinvented her life more than once. The former international corporate trainer and Peace Corps volunteer put her skills and energy to good use when she opened Well-Being Monterey, a Lifestyle and Weight Management Center.

FOR NEARLY 20 YEARS MARILYN “MARLY” Wheeler balanced her family and successful career. She worked with corporations such as Pacific Bell, Lucent Technologies and Health Net. As president and owner of Direct Effect Programs, an international seminar training and coaching company, Wheeler had the opportunity to work with organizations and individuals in the United States, Australia, Hong Kong, Malaysia, Manila and points beyond to reach their potential in their personal and professional lives. “I was in the seminar business and spoke on a plethora of topics – communication, leadership, personal and professional development,” says Wheeler, owner of Well-Being Monterey, a Lifestyle and Weight Management Center with a focus on all aspects of weight loss. Following the success of her seminars, Wheeler was asked to relocate to London for a year to continue her work throughout

Peace Corps Wheeler had always wanted to go into the Peace Corps since Kennedy signed the Executive Order, March 1,1960, that officially started the Corps within weeks of his inauguration. “I was having babies when the Peace Corps began,” Wheeler says. “When my business began to slow down, my daughters were grown and I had ended a relationship. I wanted something totally different.” It seemed like a good time to reconsider volunteering in the Peace Corps and submit an application. At age 60, Wheeler went to Macedonia to serve as a Peace Corps volunteer and work with the Gypsies in the Roma Community, over 6,000 miles from her comfortable life in Southern California. “It was so beautiful,” Wheeler says. “It was like opening a National Geographic Magazine. I didn’t have any expectations because it was all so foreign to me.” From the beginning, the experience was quite a challenge. “Learning the language was difficult,” says Wheeler. “They push you forward on the language training. They do not repeat. I didn’t pass the language training and had to have a tutor for one month until I passed.” Wheeler’s assignments in Roma were to help acquire supplies, materials and equipment needed for a new school by writing and submitting proposals for grants. She also taught English to students 7 to 14 years of age and to students and their families in a community in the hills. “I lived with a family for three months,” Wheeler says. “Then, I had to move to a Communist block building by myself. There was graffiti and trash everywhere. I felt despair when I moved in. The people in that culture respect age though, so I felt safe.” Experience Tested All of Wheeler’s experience in dealing with difficult people and in difficult situations was tested. She missed home but she had made a commitment and took that responsibility day by day. “My previous life, other than having my kids, was of no interest to the people of Macedonia,” says Wheeler. “The Macedonians don’t work like we do. You slowly move someone into a new way of thinking. You learn to just sit, connect and communicate with people as best you can. I had a beautiful bond with two women who were shop keepers.” Still, communication was very slow going.

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Wheeler chronicled her experiences with humor and honesty in another book, “Lost And Found In Macedonia: A Journey To Unexpected Places.” ‘The experience was not for sissies,” she recalls in the book. “And, what a surprise to discover I was one.” But the experience changed her life, and she recommends it to anyone who is interested in serving. Nearly a year and a half into her Peace Corps assignment, Wheeler received a call from home that her daughter had been diagnosed with Multiple Sclerosis. Wheeler had to leave the Peace Corps. “That was an ‘aha’ moment for me when I heard about my daughter,” Wheeler says. “I had to get home.” When she went to the headquarters to leave, Wheeler thought she would return to Macedonia when her daughter stabilized, but she did not. Her life took another direction again. When Wheeler returned home she went through extensive medical testing required by the Peace Corps. Her test results were not good. “I was overweight and realized I didn’t feel well,” says Wheeler. “ I did a lot of research and looked at my daughter. I thought, ‘What can I do to improve my own health?” Healthy New Opportunity The opportunity presented itself for Wheeler to become the Healthy Way franchise owner in Monterey and she seized it. She improved her own health and fitness by using the Healthy Way program. She owned the franchise for seven years, and was rewarded by seeing how people’s lives could be changed. In 2013, she decided to open Well-Being Monterey, a Lifestyle and Weight Management center, where the focus is on all aspects of weight loss and on shedding those extra pounds, the way you live with real food that you love. She and her staff serve as many as 60 clients, helping them make lifestyle changes and manage their weight.

“We offer a healthy eating program, not a diet,” Wheeler explains. “It’s a lifestyle change, a way of life. Our program has individual counseling. We meet three times each week and can schedule times to accommodate individual clients.” Well-Being Monterey has a panel of experts including a holistic nutritionist, a re-education doctor and a traditional doctor who support the program. The program offers body composition testing and a personally designed guide to help you improve your overall health. “We work with a professional chef, and have fresh and frozen food available,” says Wheeler. “ Anyone can purchase food from the program, and it is not a requirement of clients in the program. “Food is for our health and pleasure,” Wheeler says. “We think drugs, medications will make us healthy, but we should have fruits and vegetables in the pharmacy.” There are so many mental and emotional connections to food but Wheeler is confident that anyone can transform their lifestyle and eating habits. “Fifty percent of weight loss is between the ears,” Wheeler explains. “You are inspired in the beginning when you achieve (initial) weight loss. But, what triggers do you have that make you want to eat?” Anger is frequently linked to overeating. It gets your adrenalin going, so use it to your advantage. Walk, run, dance, swim or do whatever you enjoy doing to burn the adrenalin and calories. “We want you to love the food you eat and lose weight at the same time,” says Wheeler. “Life is an adventure,” Wheeler says. “People can reinvent their diet and lifestyle.” Resources Marilyn “Marly” Wheeler Well-Being Monterey, 1015 Cass Street, Suite 2, Monterey, 656-0361; www.wellbeingmonterey.com

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The Carmel Foundation opens up a world of adventure, activity and learning for the young at heart. We offer a number of programs for people 55 and better to stay physically fit, mentally stimulated and creatively productive; to develop skills they’ve never imagined and build camaraderie among their peers. The Foundation gives members that extra support they need at just the right time. Our programs and services include: MORE THAN 50 CLASSES WEEKLY LUNCH PROGRAM • TOURS • EVENTS TECH CENTER, AND MORE...

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Nutrition

Senior Nutrition Matters

By Barbara Quinn, MS, RD, CDE

HOW IMPORTANT IS NUTRITION FOR seniors? Pretty important. Five of the eight most common causes of death for people over the age of 65 can be influenced by what and how we eat. And lest we think we’re off the hook nutritionally until we reach this golden age, experts say the habits we begin early in life have a major influence on how we deteriorate as we age. “Nutrition is one of the major determinants of successful aging,” according to the latest position paper on this topic by the Academy of Nutrition and Dietetics (AND). And not just because nutrients in food help strengthen and preserve our physical bodies. Food also contributes to our social, cultural and psychological well-being as we age, say experts. And during periods of illness, nutrition therapies can work in tandem with medical procedures to get us back up and running again. What’s the best way to eat as we advance into later years? A 2011 study on dietary patterns in older adults found that superior nutritional status and quality of life was associated with the consumption of a diet that meets current dietary standards— one that is relatively high in vegetables, fruit, whole grains, poultry, fish and low-fat dairy foods. Of course diet recommendations for successful aging must be tailored to the unique needs of older adults. For example, our bodies tend to lose muscle and bone mass as we age. And older adults do not digest or absorb nutrients as efficiently as when we were younger. So while requirements for some vitamins and minerals (such as calcium and vitamin D) remain the same or increase, calorie requirements go down with advancing age. The focus therefore must be on “nutrient-rich” foods—those that are rich in nutrients and fiber without excess calories (see sidebar). And foods that provide “empty calories” primarily from sugar and fat with little or no protein, vitamins, or minerals should be limited, says the AND. What about protein? A condition called sarcopenia—the progressive loss of muscle mass as we age—may necessitate a somewhat higher intake of protein to enhance the body’s ability to synthesize muscle, according to some research. And good news: Our aging bodies are still able to build muscle mass when they are supplied with high-quality protein along with resistancetype (strength-training) exercise. Long years of living also add “oxidative stress” to the body, which can accelerate the aging process, say experts. Certain nutrients and other substances in food such as vitamins C and E, and various types of flavonoids and carotenoids, have been found to have “antioxidant” properties that protect the body from oxidative stress. These substances are abundant in vegetables, fruit and whole grains. Aging no longer means being frail, malnourished or ill, we are reminded. As we apply what we know about nutrition, the more vital our lives can become. Barbara Quinn is a registered dietitian, certified diabetes educator and health and wellness coach at the Community Hospital of the Monterey Peninsula. Email her at bquinn@ chomp.org.

Source: 2010 Dietary Guidelines for Americans: www.dietaryguidelines.gov

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Head and Neck Injuries A CHIROPRACTIC MESSAGE from Dr. Steven MacDonald My specialty is the UPPER CERVICAL SPINE. The skull and the upper cervical spine must be perfectly aligned because they house and protect the most important parts of your central nervous system—the brain and the brain stem. If you’ve had a head or neck injury, chances are good that your spine and skull are not properly aligned. Many people don’t realize that old head and neck injuries can be the cause of many of the symptoms they have today. They can affect your mood, causing you to be short-tempered or depressed. They can affect your balance and your ability to think clearly, give you headaches, head pressure, neck and shoulder pain, mid and low back pain, poor memory, blurred vision and difficulty with speech. Head and neck injuries can also cause Parkinson’s, Alzheimer’s, MS and Fibromyalgia. Gently and specifically adjusting the cranial cervical area of the spine with the NUCCA UPPER CERVICAL system I practice can help with these problems, without cracking, popping or unnecessary force. This treatment can also help correct full spine, pelvis and leg length imbalances. The NUCCA UPPER CERVICAL treatment I offer entails a 3-dimensional x-ray evaluation, which I study to determine the amount of distortion and misalignment. I then give a gentle, scientific chiropractic adjustment to help correct the upper cervical distortion so that pain, pressure and many of your other symptoms can be relieved. Please call for a consultation to see if NUCCA UPPER CERVICAL treatment can help you.

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Natural Solutions A Symbol of Health and Longevity, the

Olive Tree Bears Health-giving Fruit

By Barbara Howard

I RECENTLY ATTENDED A FREE LECTURE sponsored by the

cell plasma membrane, supple, thereby allowing nutrients to enter

Friends of the Monterey Public Library and the Monterey Public

the cell and wastes to exit. Olive oil also contains polyphenols,

Library Endowment Committee entitled, Health Benefits of Olive

vitamin E and natural antioxidants. It is believed that the

Oil & Dark Chocolate and Tasting, presented by Stephen Brabeck,

polyphenols of olive oil deliver the key benefits.

MD, and Brian Ellinoy, PharmD. The library’s Community Room

was packed – I thought it might have been popular for the tastings

has dedicated his life to improving the health and well-being of

of olive oil and chocolate. But the mostly senior audience showed

others. He has long advocated a healthy diet and active lifestyle

a genuine interest in learning about the health benefits of dark

as the best ways to live a long and quality-filled life. He recognized

chocolate and olive oil. This article is about the health-giving

that the chemical makeup of olive oil included elements essential

properties of the latter.

to preventing heart disease and chronic illnesses, and he has

The chemical elements of olive oil are essential to preventing

become an olive oil expert. In fact, he has a boutique in Carmel

heart disease and other chronic illnesses.

Valley, the Quail and Olive, that offers the highest quality, California-

sourced olive oils for tasting and purchase.

Olive oil is rich in monounsaturated fatty acids, is the primary

Stephen Brabeck, MD, is a board-certified cardiologist who

source of fat and is the cornerstone of the Mediterranean diet,

which is low in saturated fat and high in dietary fiber. It includes

Brabeck exclaims. “Every living thing defends itself. But plants

olive oil, beans, vegetables and fruits, fish, poultry, eggs, cheese

can’t run away, so they’ve developed chemical defense systems to

and red wine. Researchers have consistently found that in

survive. When humans eat plants, these health-protective factors

countries such as Spain, Greece, Italy and France, where the

can be transferred. The more you look into olive oil, the more you

Mediterranean Diet is followed, people not only live longer, they

realize how medicinally good it is. You also realize how you can

have decreased incidence of heart disease, cancer and other

miss the boat on olive oil if you don’t know which olive oil to get.”

degenerative diseases even though 25 to 35 percent of the caloric

intake consists of fat, mostly from olive oil.

phenolics in olive oils not only can vary by age and storage, but

also varietal to varietal.

Studies show that olive oil has many health benefits.

“I find it very fascinating – nature is just so wonderful!” Dr.

Only fresh extra virgin olive oil delivers the goods. The

“Bio-active components of olive oil are sensitive to oxidation,”

Brabeck states. “Light, heat and oxygen are enemies of any oil.

HEALTH BENEFITS OF OLIVE OIL

What you may get in the market is made cheaply, sits who knows

• Helps prevent stroke

know the quality of the oil and how it is made.”

• Lowers risk of depression

• May reduce breast cancer risk • Helps maintain healthy cholesterol levels • Helps protect against Alzheimer’s disease • Helps prevent acute pancreatitis • Protects the liver • Protects from ulcerative colitis • Improves memory and cognition

how long, and by the time it is opened it is dead oil. You have to In fact, US olive oil producers are pushing the federal

government to develop stricter labeling standards for olive oil. Some shoppers view cheaper European imports as more authentic. The California Olive Oil Council says that olive oil is often mislabeled and may even contain lower-grade oils that are blended with other vegetable oils that diminish the quality even further.

Here are some guidelines from the California Olive Oil Council

for selecting olive oil for health: • Look for a harvest date on the label. Extra virgin olive oil (the first pressing) is best used within 18 months from harvest. • Look for extra virgin olive oil that has been cold-pressed. • Look for the COOC seal – it is the consumer’s assurance that the olive oil is extra virgin grade, grown in California, and from the

One of the most important constituents of olive oil is oleic acid,

most recent harvest.

which is vital in keeping the outer portion of the cell, known as the

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• Buy olive oil in a container that protects the oil from light. That could be dark glass or a tin. • Store it correctly. Keep away from light, heat, air and heat. Do not store in the refrigerator. Do not store near the stove. Use it up once it is open.

Olive oil penetrates the skin and nail to help moisturize, repair and strengthen nails and cuticles.

Brabeck recommends the dosage that has shown benefit in

studies: two ounces per day (four tablespoons).

Healthy Nail Tip

At the Monterey Library event, people tasted three varietals of

Massage a little olive oil into cuticles and nails a couple times a day.

olive oil. The most pungent one actually caused some people to cough a bit. Seems there are receptors in the back of the throat that react to the phenolic compounds. This unique sensation and the accompanying ‘cough’ are regarded among connoisseurs as

Soaking fingernails in warm olive oil and a little lemon juice for 10 minutes once a week will help fortify damaged, weak or peeling nails.

indicators of high quality olive oil.

When you stop by the Quail and Olive, you can taste the many

varietals of olive oils including flavored oils like bacon (vegan),

When you start on the olive regimen (4 TBS a day), you should see healthier hair, skin and nails.

basil, garlic, Jalapeño, lemon, lime and rosemary. When it comes to flavored oil, Brabeck explains that it is important to choose a fresh pressed oil.

“These oils are made by milling the fresh fruit or herbs together

with the olives the day of olive harvest, thus preserving the integrity of the oil, and therefore the bioactive health components,” he says. “One therefore gets the benefits of a healthy oil with all of its phenolics preserved, and a more subtle, but deeper flavor of whatever herb or fruit was milled together with the oil. These are the only flavored oils we sell, and it is a win-win on taste and health benefits.”

It is easy to incorporate olive oil in every meal. Drizzle fresh oil over: • eggs • salad • raw and cooked vegetables • baked potato • a bowl of soup • brown rice • popcorn • whole grain bread

Check out the recipe blog on www.quailandolive.com

The best olive oils may be a little more expensive. But this is

truly a case of you get what you pay for, and who can put a price on health? Coughing never felt so good. Before starting any health program or taking any supplements or herbs, seek the advice of a healthcare professional. Talk with your health care professional about your specific medical condition and treatments. The information presented here is meant to be helpful and educational, but is not a substitute for professional medical advice.

Cardiologist Stephen Brabeck, MD, FACC, at his boutique in Carmel Valley, the Quail and Olive. Photos by David Royal

Resources: Quail and Olive 3 Pilot Road, Carmel Valley, 659.4288 | www.quailandolive.com Science Daily | www.sciencedaily.com Medical News Today | www.medicalnewstoday.com

Barbara Howard is a marketing consultant and freelance journalist residing in Monterey. She specializes in natural health and LOHAS, Lifestyles of Health and Sustainability. Reach her at 521-8608 or writermarketer@gmail.com

UC Davis Olive Center | www.olivecenter.ucdavis.edu California Olive Oil Council | www.cooc.com

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r o f s p i T f l o G ! s r o i Sen LAIRD SMALL, Director of Instruction, Pebble Beach Golf Academy since its founding in 1996, Laird combines premier playing abilities, unrivaled demonstration skills and a gift for the art of instruction. Author of the acclaimed, “Play Golf the Pebble Beach Way,” Laird is annually listed as one of America’s 50 Best Teachers by Golf Digest and Top 100 Teachers in America by Golf Magazine. He was also named the 2003 PGA Teacher of the Year. By Dan Krolczyk Health Matters caught up with Laird Small in between lessons this month. One of the Monterey Bay area’s most in-demand instructors shared great advice and reminders for starting your golf game. When you’re taking on a new endeavor including golf, be sure to take it slow and easy. If your body’s not used to it you can get hurt. Find a physical therapist who can give you a good evaluation on your total range of motion and stability. Your body’s joints work in a chain of both mobility and stability. Your exercise program should be built around these two key factors. You might have great mobility in your shoulders, but not in your hips or vice versa. When you’re doing warm-ups, always elongate the muscle or tendon first before you add in rotation. So many people too quickly do the classic golf club over-back and twisting rotation before first elongating the muscle. Make sure you lengthen the muscle first.

forearm and work toward larger muscle groups like your shoulder and back. For example, curl your fingers under with your thumbs up without making a fist, as though you’re holding onto a ledge to warm up your hand strength. Compress, release, compress, release. Do 50 of those, and you’ll feel it. Put your right hand straight out and hold you hand up like you’re signaling someone With your other hand, slowly and lightly bend your fingers back on your hands toward your shoulder to flex your hand. Repeat and switch hands. Lastly, find good golf coaching. There are plenty of great options in the Monterey Bay area. Establish what your personal goals are and put them into a long-term plan. Getting better at golf is a long-term goal. Enjoy the process. You want to change your body the way grass grows; slowly, but work a little bit every day.

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The new SVMHS mobile app is here! The SVMHS app puts your health in your hands. Full of useful tools to keep track of your health, the new SVMHS app will be your new go-to partner in wellness. Search the app store for “Salinas Valley Memorial”. Available for iPhones and Androids

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Medication alerts to remind you how much, what kind and when you, or a loved one should be taking your meds

Your health, your way, with the free SVMHS mobile app.

Looking for the nearest SVMHS location? This tool will help you get there

With Physician Finder, search for doctors in every specialty, as well as save their contact info directly to your phone

HEALTH MATTERS | APRIL 2014

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First Aid & Health Library gets you reliable facts using Mayo Clinic’s respected library of info. Check on everything from first aid for a bee sting to the most complex forms of cancer