Special Feature
Men’s Health Hair loss | Prostate cancer | testosterone deficiency
Heart Health
heart attack symptoms 12 heart facts | Cardiac Disease
FEBRUARY 2013
WEIGHT-LOSS CHALLENGE
follow the progress of two go-getters ready to “Get Fit”
6
REAL SUCCESS: LOCAL EXPERTS SUPERFOODS Living life with prosthetic answer your to include in limb results in new health questions your daily diet
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From the
Editor’s Desk
F
irst of all, I’d like to welcome you to the February issue of B Well Magazine, which highlights men’s health and heart health. Second, I’d like to introduce myself as the new editor of this health and wellness quarterly publication. Some of you have gotten acquainted with our former editor, Mira Patel. However, the editorial torch has been passed on so that Mira can focus more on her role as marketing manager. This is an exciting time for me, and also two key B Well players – Hillary Haenes and April Massirio — who have thrown their passion behind this publication. We love this magazine because it follows a mission we truly believe in: Serving as the best source of information for local health and wellness topics, and helping you lead a healthier life that improves the mind, body and soul. In this issue, we have a special section on men’s health. Dr. Milan Shah writes on men’s belly fat and the dangers leading to heart disease. Dr. Darshan Shah provides tips on preventing hair loss for men. We talks to Bob Williams, who shares his experience of battling and surviving prostate cancer. And there’s more! I encourage you all to read each article. While this section caters to our male readers, our female readers will find it worthwhile to share these stories with spouses, sons, uncles, friends and colleagues. In this day and age, it’s important that we all look after each other.
Photo: April Massirio
Last but not least, I’m excited to announce a special weight-loss challenge program that B Well Magazine has launched. Throughout this year’s publications, we will introduce you to and feature Alex Silicz and Katie Taylor, who have accepted our weightloss challenge. They have committed to improving their health, eating right and losing weight; they will be share their experience with us during the course of this year. This is a bold challenge, and I’m proud of their decision to take it on and make a journal of their journey along the way. To help them reach their goals, Fit for Life Gym’s owner Tim Gojich has donated a year of personal training, Lassen’s has donated protein powder and Sole2Soul Sports donated a pair of shoes.
WIN!
Guess how many M&Ms are in this sweet pile & you can win a $25 gift card to Goose Loonies! We have 2 to give away. Closest to actual count wins. To enter, send an email to bwell@bakersfield.com. Entry must include name, address & phone number. The winner will be contacted via email or phone. Deadline 2/28. Must be 18+ to enter. Only one entry per household, please.
Let’s wish them luck, and I wish you luck in your health goals this year. Special thanks to Matthew Wells, a local cross-country talent from Stockdale High School who was generous enough to grace our cover. We wanted someone who reflected men’s health by living it, too.
Olivia Garcia Editor 395-7487 ogarcia@bakersfield.com
Februar y 2013
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insidefebruary2013 Volume 2 Issue 1
Regulars
Men's Health & Heart Health
48
Out & About
10 B Connected · The truth about
antibacterial, fighting the flu, heart attack symptoms, Healthy Bakersfield Expo & undertand- ing food lables
15 Save the Date · Calendar
of events happening around town
20 B Enriched · Explore new
ways to get more out of life
21 Get to Know · Kern County Fire Chief Brian Marshall
39 Get Fit
38 Gear Up · Essentials for an active
Wellness & Wonder
lifestyle
48 Real Success Stories · Two
39 Workout Moves · Boot camp
local amputees tell their inspiring stories
workout moves
Your Health
28 Defying the Odds · Robert
Willams shares his story about surviving prostate cancer
32 Health Watch · Local
doctors answer 3 health questions
42 Diet Diary · B Well‘s Get Fit
Weight-Loss Challenge candidates write about their journey
45 Healthy Indulgences · Four
recipes throughout your day
46 Calorie Count · 8 tasty treats
34 Holistic Health · Superfoods
47 Chew On This · Beets!
36 Smart Health News · Eco &
15 Eat This Not That · Pizza options
natural beauty products
under 100 calories
on the cover
34
Weight-Loss Challenge - 42 Special Feature · Men's Health - 123 Healthy Indulgence · 4 healthy recipes- 45
07 Ed Note 09 Contributors 19 Quiz Expert Connect Articles: 14 Dr. Joseph H. Chang of Empire Eye & Laser Center 31 Dr. Jasleen Duggal of VMS Medical Group 37 Urner's 51 Achilles Prosthetics & Orthotics · Runner Matthew Wells photographed by April Massirioto:
cover photo
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52 Your Body · Fun-to-know heart facts
54 Financial Well-Being · 4 steps to a simpler financial life
Healthy Bites
33 Health Apps · 9 apps to lead you to a healthier lifestyle
55 What Happens When
·
Suggestions for a good night‘s sleep
57 Life’s Questions Answered · Which nutrition bar fits my health needs?
58 Gardening · Flower meanings
contributors Dr. Thomas Armstrong, DDS, DABDSM
Creating Awareness
· Spotlight on Mended Little Hearts of Bakersfield
60 B the Cause
62 Some Kind of Wonderful Blood donor Grady Buck
Last Look
· See who’s been spotted on the local scene
64 B Seen
70 Life & Happiness · 12
helpful hints to de-clutter your life
·
Dr. Thomas Armstrong, raised in Bakersfield, is a graduate of CSUB and UCLA Dental School. A growing part of his general dental practice includes newer treatments for sleep apnea. He is Kern County’s only dentist who is board-certified in Dental Sleep Medicine. Working with local physicians, Dr. Armstrong provides specific oral appliance therapy as an alternative to CPAP for many Sleep Apnea patients. Learn more at bakersifieldsmiles.com.
Martha Chapman, RN, BSN, CIC Martha Chapman, RN, BSN, CIC has been a registered nurse since 1980, and has worked in critical care, surgery, home health and case management. She has been the manager of Infection Prevention and Control at Memorial Hospital since 2001.
Jordan d. lewis, LPL Financial Planner Jordan Lewis is an LPL Financial Planner with the investment management firm of Barnes Wealth Management Group. He strives to help clients develop a sound financial plan and manage their portfolio while keeping their financial goals in focus.
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FEATURES
Smokeout 22Great American Student essay on the dangers of smoking cigarettes
MEN'S SPECIAL Bulge 24&Belly Your Heart How men‘s belly fat can lead to heart disease
25Battling Baldness Tips to prevent hair loss
Testosterone Deficiency
27
Recognize symptoms & learn treatment methods
DR. MILAN SHAH, MD Dr. Milan Shah’s practice at Beautologie focuses on Laser and Aesthetic Medicine. His main passion is minimally invasive procedures, which afford his clientele natural but amazing results with very little downtime. Dr. Shah is known for his famous liquid facelift using Botox, Juvéderm, Dysport and Restylane injections, which speaks to his high level of expertise when performing these procedures. He brings the very latest in laser medicine, including the most sophisticated treatments for skin tightening, fat reduction, cellulite improvement, laser resurfacing, permanent hair/scar reduction and vein treatment.
EMILY WORTISKA, RD Emily Wortiska works at TERRIO Physical Therapy & Fitness as a registered dietitian, where she provides medical nutrition therapy and nutrition counseling for adults, adolescents and children. She has experience working at Stanford Hospital, as well as in private practice in San Francisco. She is passionate about helping people in Kern County learn to eat food that promotes optimal energy, health and wellness.
Dr. Supratim Banerjee, MD, FACC Bella Corona Dr. Darshan Shah, MD Dr. Yakdan Al Qaisi, MD KIRA WIGGINs, RD
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out & about b connected
Participating vendors include GemCare, Houchin Blood Bank, National MS Society, In-Shape Health Club, Pathways, Pelon’s Organic, Neck & Back Integrative Medicine Center, Pacifica Senior Living and more.
March 23, 2013 WRITTEN BY Mira Patel
Save the date! The fourth annual Healthy Bakersfield Expo presented by Dignity Health Hospitals is just around the corner! This year, the event will be held from 11 a.m. to 3 p.m. March 23 at Rabobank Theater. This free health expo is designed to educate our community about health and wellness services that are available in our backyard. Come spend the afternoon with us and discover a Healthy Bakersfield. This expo will feature health screenings provided by Dignity Health’s Community Wellness Program for blood pressure, cholesterol, blood sugar and body composition.
To qualify, you must be at least 18 years old. The screenings are free and health insurance is not required. Dignity Health will also be bringing their HealthFair bus to the event, which focuses on cardiac screenings. Several screening package options are available. To learn more about the program or to make an appointment in advance, visit healthfair.com/lp/dignity. A variety of health experts from local medical practices will also be on hand to answer questions about services and programs available.
Flu season: Get your immunization — it’s not too late! WRITTEN BY Jeneal Wood
Let’s face it, getting sick can be downright awful. It is important to know the facts, so that the national influenza virus doesn’t infect you this season. Flu season usually starts around late October and can end as late as May. Symptoms of the flu include fever, runny nose, sore throat, headache, tiredness, dry coughs and muscle aches. For children, it is more common to also suffer from nausea, vomiting and diarrhea. The best way to prevent the flu from infecting you is by getting vaccinated. There are two types of vaccines, the common flu shot and the nasal spray mist. Anyone can get sick from the flu, so getting vaccinated is a good idea, even if you feel that you are healthy and active. “Certain groups that are especially vulnerable to severe influenza complications include children under the age of 5, adults over the age of 65, pregnant women and people with certain medical conditions,” said Denise Smith, director of disease control for the Kern County Department of Public Health. The flu is very contagious. To prevent the flu from spreading, it is vital to keep hands clean by either washing them or using hand sanitizer and covering your nose and mouth when coughing and sneezing. Also, staying home when you are sick can really help to keep the sickness contained.
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You will also find mascot appearances from the Bakersfield Condors and the Cal State Bakersfield Roadrunners. Curious George will be on hand for a photo opportunity, and 10 lucky recipients will walk away with a fabulous Curious George gift basket filled with books and gear. Ronald McDonald will stop by from 11:30 a.m. to 1:30 p.m. as well. Sponsors include GemCare, The Bakersfield Californian and B Well Magazine. For a listing of vendor attendance or to participate, please visit healthybakersfield.com for more information.
The illness may last from one to two weeks depending on the severity. The virus spreads from person to person by when it is in the air from people coughing and sneezing, and healthy individuals breath in the virus. Influenza vaccinations are available at all of the Kern County Public Health Department clinic locations, as well as many provider’s officesand local pharmacies. So, take action now and get your flu vaccination today! Every year in the United States, on average: · Between 5 to 20 percent of the population gets the flu. · More than 200,000 people are hospitalized from flu complications. · About 36,000 people die from the flu. 2011 to 2012 flu season: · In California, 196 people under the age of 65 years required hospitalization in the intensive care unit or died from influenza-related causes. · More than a third of those cases were children under 18 years of age. · Seven deaths occurred in children less than 18 years of age in California. · In Kern County, there were five cases of severe influenza reported, including one death. Sources: Kim Rodriguez, spokeswoman for the Kern County Public Health Services Department; flu.gov
The Truth about Antibacterial CONTRIBUTED BY Martha Chapman, RN & manager of Infection Prevention and Control at Bakersfield Memorial Hospital
This year is already shaping up to be a big one for the flu. Clean hands are one of the best ways to fight a cold and the flu, especially since people often get the flu by touching a surface or object that has the flu virus on it and then touching their own eyes, nose or mouth. But what is best for hand washing: regular soap, antibacterial soap or hand sanitizer?
MEN’S HEALTH FACTS
Source: Nursing at Georgetown University
According to a study by the Centers for Disease Control and Prevention, “No evidence suggests that the use of antibacterial soap provides a benefit over plain soap in reducing bacterial counts and rate of infectious symptoms in generally healthy persons in the household
setting.” The main point is to just wash your hands correctly. Studies show that people usually don’t wash often enough or for long enough. Hands should be washed for 10 to 15 seconds, or about as long as it takes to sing “Happy Birthday.” What about alcohol hand sanitizers? They actually kill more bacteria and viruses than soap and water! The CDC recommends a product with at least 60 percent alcohol. Hand sanitizers are portable, easy to use and don’t require water.
>Conclusion: Use regular soap, antibacterial soap or hand sanitizer, but whatever product you choose, use it often and correctly!
>7 million 450,000 men die from cardiovascular American men haven’t seen a doctor in more than 10 years.
• Homemaker Services • Personal Care • Employees Screened Bonded and Insured • Dementia Care
disease each year.
67%
16x
wouldn‘t go to a doctor when experiencing chest pain or shortness of breath – two early signs of a heart attack
as likely to be colorblind.
• End of Life Care • Hospital Personal Care Attendant Serving The Community Since 1990
“Recently our mother needed to be hospitalized on several occasions. We were able to call Alternative Care and arrange to have trusted staff stay through the night with her during her hospital stays. We can’t even begin to share the tremendous source of comfort that was to us.” – Joy R.
(661) 631-2036
2029 21st Street • Bakersfield, CA 93301 Februar y 2013
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out & about b connected
5 tips for getting the most out of a food label CONTRIBUTED BY Kira wiggins, Director of The Wellness
Center at san joaquin Community Hospital
Serving size – Often what the manufacturer considers a serving is not what you will actually eat! Many packages may seem like one serving, but are considered much more. A can of soup, for instance, is often labeled as two servings. Always remember, if the serving says ½ cup, but you eat 1 cup – you are getting double the calories, double the fat and double the sodium! % Daily value – You can use this as a quick, easy reference. If the percentage reads greater than 20 percent, you are getting a lot! If the percentage reads less than 5 percent, you are getting a little. Remember, this is referring to the serving size listed. Be careful about claims of “free” - “Free” means “no amount of or trivial amounts of” the item, such as fat or sugar. In fact, a label may read “trans-fat” or “sugar-free,” if there is less that ½ gram per serving (their serving, not yours). This may be an item you eat three to four servings of at a sitting, and over a week, you might have 10 servings. Ultimately, you may have consumed 4 grams of artery clogging trans-fats in that week! And remember, “sugar-free” does not mean carb-free or calorie-free. Be cautious with the claim “Reduced” - This means the item contains 25 percent less than the original product. For example, a reduced sodium soy sauce may contain 25 percent less sodium than original soy sauce, but it does not mean it is a low-sodium food. Always read the ingredient list - If the item has more than 5 to 10 ingredients, it may be suspect. Watch for ingredients you cannot pronounce or do not recognize.
Coronary Heart Disease WRITTEN BY Supratim Banerjee MD, FACC of
Comprehensive cardiovascular medical group
Coronary heart disease(CHD) is one of the main health problems in the United States that affects both men and women. In 2008, CHD caused nearly one of every six deaths in the United States. Approximately every 25 seconds, an American will experience a coronary event, and approximately every minute, someone will die of one. The lifetime risk of developing CHD after 40 years of age is 49 percent for men, and 32 percent for women. Since cardiovascular disease is the No. 1 health problem in our country, leading to very high physical and financial costs,
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prevention is the best treatment. We should try to monitor and treat the risk factors including obesity, high blood pressure, diabetes and high cholesterol. Eat healthy, exercise regularly, monitor your weight and avoid all tobacco products. It is extremely important for all of us to be aware of the signs and symptoms of coronary artery disease. This can lead to early evaluation, diagnosis and treatment, thereby decreasing the risk of heart attacks, which is a major cause of death. We have all seen the picture of a man grabbing his chest as a sign of a heart attack. But women are also at a high risk of death due to cardiovascular problems. Both men and women can present simi-
lar symptoms, though women tend to have a more atypical presentation. The typical heart attack symptoms are: · Pressure like chest pain associated with shortness of breath or dizziness. The atypical symptoms, especially in women are: · Severe heartburn · Left arm pain · Jaw pain Diabetics and elderly patients may not have chest pain; symptoms may be increased fatigue, shortness of breath or dizziness. If you experience any of these symptoms, get immediate medical attention because an early treatment can save your life.
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Expert Connect
........................
“Is Blepharoplasty (eye lift) right for you?”
}
Joseph h ChAng, MD
Before
M.D., Emory University, Atlanta, GA
Residency, Ophthalmology / Ophthalmic and Oculoplastic Surgery, Jules Stein Eye Institute / UCLA
Female, age 55
Before
Board Certified Ophthalmologist with subspecialty emphasis in Oculoplastic Surgery Performed Thousands of successful eyelid surgeries over the past 15 years.
After Male, age 54
After Actual patients with procedures performed by Dr. Chang.
Ask Dr. ChAng how many procedures have you performed? Several thousand eyelid surgeries over the past 15 years. Prior to limiting my practice to specializing in oculoplastics, I also performed several thousand intraocular surgeries. Is there anything that you recommend I do before the procedure to ensure better results or a quicker recovery? The main goal is to optimize your blood clotting factors. We will provide you with a detailed list of “do’s and don’ts” for both before and after surgery. The No. 1 thing is to avoid taking blood thinning medications, such as aspirin. What are the risks that are associated with this procedure? What about alternative treatments? While no surgery is entirely free from risk, this is an extremely safe surgery. Complications are very rare. The main viable alternative to an eyelid lift is an eyebrow lift, which is most effectively performed using Botox instead of surgery. Empire Eye & Laser Center 4101 Empire Drive, Ste 120 Bakersfield, CA 93309 661 325 3937
What is the recovery like? When will I begin to see results? There is a variable amount of swelling and bruising, mostly resolving within a week or two. There is rarely any pain at all. There are stitches in place, which are removed by our expert staff two weeks after surgery. When can I begin wearing makeup again and using skin-care products? Makeup and skin care products are not prohibited at any time after surgery, although I encourage patients to avoid excessive makeup during the immediate post-op period, while the body heals. how can I maintain my results? Botox and fillers are extremely complementary with eyelid lift surgery.
Montecito Aesthetic Institute 1150 H Coast Village Rd Montecito, CA 93108 805 565 5700
theeyeliddoc.com Advanced Dermatology & Cosmetic Care 28212 Kelly Johnson Pkwy, Ste 245 Valencia, CA 91355 661 254 3686
Joseph H Chang, MD oculoplastic Surgeon & Aesthetic facial Specialist
Appointment & informAtion Hotline: 1-888-560-0047 This article is brought to you by Dr. Joseph H. Chang of Empire Eye & Laser Center
out & about save the date
{feburary2013} mon
thu
11
fri
14
Totally Awesome & Amazing Trivia Night of Awesomeness! at On The Rocks Bar & Grill, 7:00 to 9:00 p.m. Free to attend.
sat
15
Launch Your Valentine’s Evening benefiting CASA, Imbibe Wine & Spirits, 5:30 to 8:30 p.m., $60. Showcasing top 10 selections from the 2013 Top 100 Catalog . Match each wine with a hors do’ oeuvre from Valentien’s.
Bill Cosby at the Fox Theater, 7:30 p.m. Tickets start at $121.
mon
sat
16
25
16
Color Me RAD 5-k Race benefiting the Campus Programming Department at CSUB, Kern County Fairgrounds, 10 a.m. $50 to register.
Bakersfield Unofficial marathon Run, Darrel’s Mini Storage at Alfred Harrell Highway, 7 a.m., $5 entry fee & $15 t-shirt fee
EAT This
HorseHappy Horse Camp for Kidz! at HorseHappy Horse Camp, 7 a.m. to 10 a.m. $175 to attend.
about
539 cals
14 in. Pepperoni Stuffed-Crust Pizza
67
cals
2,960
per slice
cals
370 cals
per slice
14 in. Mediterranean Pizza: herbed, thin spelt crust topped with mushrooms, olives, golden cherry tomatoes & almond feta
Not That
Would you like to try the most advanced and convenient ostomy bags? For Easy Choice Products call 1-888-888-3095 A BENEVOLENT INNOVATIONS, LLC
For FREE demonstrations NOW and orders Call (661) 203-7536 Product will be available for sale and shipping by Nov. 15, 2012 and is a California invention.
Work independently in your OWN HOME! We’re seeking specialized Care Providers willing to share their own home with an adult with intellectual disabilities. Generous stipend. Offer continuing education, 24-hour support.
Call Barbara (661) 863-0350, ext. 5203 Barbara.Davis@thementornetwork.com
www.mentorswanted.com
Medicare and Kern Health Systems approved!
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out & about save the date
{march2013} fri
sat
1
sun mon
2
First Friday featuring live music, art openings, specialty shops, galleries & boutiques in Downtown Arts District, 5 to 9 p.m. Free to attend.
3-4
The Thin Mint 1k/5k Run/Walk benefiting Girl Scouts of Central California South, The Marketplace Shopping Center, 8:30 a.m. start time, pre-register fees $25 adults and $10 kids.
Bakersfield March Meet at Famoso Raceway, race times vary by day, adult passes start at $30 and vary by day.
“Shrek the Musical” at Rabobank Arena, 7:30 p.m. Tickets start at $27.50.
23
20
17 18 The 2nd annual CBCC Foundation Golf Tournament and Gala benefiting families with cancer in Kern County, Gala held at the home of Drs. Ravi & Naina Patel, 4 p.m., Golf Tournament held at Seven Oaks Country Club, 12 p.m.
sat
First day of Spring
sat
23
30
First annual 5k Run/Walk for kids with Special Needs includes food, entertainment, community fair & parade, $25 pre registration fee.
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Februar y 2013
St. Patrick’s Day
sat
wed
sun mon &
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11
7-10
16
sun
mon
mon thu
The 4th annual Golf Tournament and Dinner benefiting JJ’s Legacy, Seven Oaks Country Club, Golf Tournament – Sold Out, Dinner starts at 5:30p, tickets starting at $125.
FARA Rabbit Run and Bunny Walk 5k/10k, Yokuts Park at 8:30 a.m., Registration prices vary for walk/run, Deadlines 3/27.
The 4th annual Healthy Bakersfield Expo presented by Dignity Health Hospitals, Rabobank Theater, 11 a.m. to 3 p.m., Free to attend
sun
31
Easter
out & about save the date
Find more community events at kernevents.com or submit yours via email: bwell@bakersfield.com
{april2013}
mon
wed
Mommy & Me Yoga Class at Yoga Space, 4 to 5 p.m. Learn poses for baby, parents, songs, & infant massage. Cost is $8.
Watercolor & Ink Classes that include lectures, demos & the student paints individual assistance with the teacher, 9:30 a.m. to 12:30 p.m. at Bakersfield Art Association Art Center. $25 per session or $100 for four sessions.
1
fri
5
thu
3
4
sat
mon thu
6
5-7
First Friday featuring live music, art openings, specialty shops, galleries & boutiques in Downtown Arts District, 5 to 9 p.m. Free to attend.
Boat, RV and Outdoor Living Show presented by Central Valley Sportsmen at the Kern County Fairgrounds, Doors open at 10 a.m., Admission: $10 Adults, Kids 6 to 12 years $5 and Children under 5 are free.
sat
sat
13
The fourth annual Rio Bravo Run benefiting CASA, Rio Bravo Ranch, 7 a.m., $35 to register.
sat
20
Bucks 4 Blades 5k, CALM, 8 a.m., Pre-Register for $20.
Broadway’s musical “West Side Story” at Rabobank Arena, 7:30 p.m. Tickets start at $37.50.
Keep Bakersfield Beautiful hosts the Great American Cleanup, Yokuts Park, 8a.m. to 12 p.m.
sat
13
13
2013 Fight for Air Walk benefiting the American Lung Association at Yokuts Park, minimum team donation $100, 8 a.m.
tue
Merle Haggard performs at the Fox Theater, Doors open at 7 p.m., Tickets start at $41.
thu
22
25
Earth Day
Full Moon Ride with Bike Bakersfield, Beach Park, 7 p.m., Free to attend. Februar y 2013
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out & about save the date
{may2013} wed
thu
1
2
The Ultimate Elvis tribute “Elvis Lives!” at Rabobank Arena, 7:30 p.m. Tickets start at $35.
tue
The Derby Party for CASA. Cost $125, at the Gardiner Ranch. Dinner, live music, dancing and live auction.
Sierra Club Conditioning Hikes, 7 to 9 p.m. Meet at the corner of Highways 178 and 184 to hike three to five miles. Free.
7
YOU MAY ATTEND CLASS EVERY DAY WE ARE OPEN
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4
2013 Relay for Life of Bakersfield, Wingspoint, Corner of Merle Haggard & Airport Drives, 9 a.m.
Live soft sock music at Steak & Grape from 7 to 10 p.m. every Thursday, Friday & Saturday. Free.
sat
4
sat
sat
11
Bakersfield Symphony Orchestra: Great Start – Great Finish, Rabobank Theater, 8 p.m. Tickets on sale soon.
quiz
How much do you know about
sleep?
Sleep is the one thing that is a part of all of our daily lives. Just because we hit the hay every night doesn’t mean we know all there is to know about this process that affects everything from our mood to quality of life. Test your sleep knowledge here.
a By regularly sleeping less than 5 hours a night, you: A are 2.5 times likelier to
have diabetes
f What percent of motor
of a heart attack
vehicle crashes are caused by drowsy driving? A 20%
C face a 12 percent higher
do not get enough sleep? A 40%
C 60%
sleep apnea?
A 18 million B 22 million C 50 million
D 75%
B increase alertness
D 10 million
l Approximately ⅓ of your
life is spent sleeping. A True
C supply a boost of energy D give you all of the above
c Sleeping for only 5 hours
increases your risk of being overweight by: A 15%
h Naps between 45-90 minutes may have you waking up groggy and disoriented. A True
B 39%
Sources: news.thomasnet.com, www.dream-interpretation.org.uk
k How many people have
g A 20-minute nap 8 hours
after you wake up will: A allow better concentration
C 57% D 73%
B False
i Which tea will help you
relax and go to sleep? A Black tea
C Oxytocin D Dopamine
D 45%
B 35%
Answers: 1(D) 2(C) 3(D) 4(B) 5(B) 6(A) 7(D) 8(A) 9(C) 10 (B) 11(A) 12 (A) 13(D) 14(B)
C 42%
b What percentage of adults
6 hours have a 62 percent higher risk of: A memory loss B breast cancer C acne D all of the above
B Melatonin
B 30%
D all of the above
d Women who sleep less than
sleep-inducing hormone: A Histamine
B False
B have a 45 percent risk
risk of death under any circumstance
j Darkness stimulates this
e You do not burn calories while you sleep. A True
B False
m The average dream lasts
between: A 60 to 90 minutes
B 30 to 35 minutes C 20 to 30 minutes D 10 to 15 minutes
n This lowers heart-related
B Chai tea
death risks by 37 percent: A taking a sleeping pill
C Chamomile tea
B a 30-minute siesta three
D Rooibos tea
times per week
C using an alarm clock daily D laying in bed 1.5 hours before falling asleep
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out & about b enriched
{explore new ways to get WRITTEN by MATILDE RUIZ
more out of life} P lay Piano Discover your inner Mozart with piano lessons! Practicing the piano is known to reduce anxiety and relax your emotions. Experience this soothing instrument and learn how to play the piano at the Family Music Center. Lessons are offered depending on your schedule, and the consultation is free. Lessons start at age 6 and older, and are only $25 per one half-hour lesson. To set up a consultation, call 247-7435. For more information visit thefamilymusiccenter.com.
Spin Classes
Experience a fun, motivating way of toning your body, burning hundreds (even thousands) of calories, and boosting your metabolism with indoor cycling classes at Joe Petersen’s Building Better Bodies Fitness gym. Peterson is sure to pump up the volume and have the class jamming to lively music. Get into amazing shape and feel great with this spin class! Classes are offered daily, and each spin session is only $5. Call and reserve your bike by calling or texting 699-2854. For more information and class times, visit buildingbetterbodiesnow.com.
Karate Lessons
Want to learn self-defense? Karate is the best way to promote both physical and mental growth, plus it’s an enjoyable hobby. Not only will you learn techniques to defend yourself, but you’ll also learn respect, discipline, self-control and self-determination. Learn karate with Golden Tiger Karate. All ages are welcome. Classes for 3-to 9-year-olds are $35 per month. Classes for the regular black belt program are $60 per month, and for multiple family members, the fee is only $35 per member. To enroll, call 345-4371. Visit golden-tiger-karate.com for more information
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out & about get to know
{talking health & wellness with...} PHOTOGRAPH by APRIL MASSIRIO
Brian
Marshall Age 46
|
Hometown Bakersfield
Bakersfield knows you as the fire chief of the Kern County Fire Department
I balance wellness by eating the foods
I love in moderation.
My daily health fix is fresh fruit. I’m happiest when I’m serving the
community as their fire chief.
Favorite enrichment activity is
spending time with my wife and children. Sources: oprah.com, adaa.com, health.howstuffworks.com
In my home, my office is my sanctuary. When I wake up in the morning, the first thing I do is make coffee. A little known fact about me is that I used to build the anchor desks for
a local TV station.
The best part about my job is getting out in the communities and meeting the people the fire department serves. Something useful I wish I knew how to do is speak a foreign language. The smartest advice I ever received was always be humble. My go-to stress reliever is reading
my Kindle in front of the fireplace.
The most inspirational person I know is Pastor Ted Duncan of Calvary Bible Church because of his great
leadership and teaching of the Christian faith.
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Great American Smokeout Bella Corona
More than 80 students from area high schools participated in the 15th annual Great American Smokeout Mock News Conference in late October 2012. As part of the event, students heard from speakers, asked them questions and then produced mock stories. A committee reviewed the student-produced stories and selected the following as the best one to be published in B Well Magazine. Congratulations to sophmore Bella Corona and to the project, which was a joint venture of the Kern County Superintendent of Schools, the American Cancer Society, American Lung Association, Tobacco Free Coalition of Kern County, the Public Health Services of Kern County, and Kern County Friday Night Live.
“So, when do you want to die?" An essay by Bella Corona Shafter High Student
Taking in nicotine can take you on a definite trip — a trip to the cemetery. Smoking will kill you. So, why would you choose dying instead of living with your loved ones? Don’t you see that “you” dying also means killing them? The most wonderful thing about life is your health. But if you use tobacco, you put yourself at risk for diseases that put your life in danger. Like cancer, for example, that can attack different parts of your body, using tobacco can lead to heart disease and high blood
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pressure, not to mention that it ruins your teeth. Young people like me are the most vulnerable to this addiction. People fall in the trap believing that smoking is cool or will decrease their stress. What they do not realize is that their lifespan is the only thing that is decreasing, and tobacco will eventually end their life. Cigarettes contain many toxic chemicals that not only affect the smoker, but also affect the nonsmokers by way of secondhand smoke. While each smoker only takes in 20 percent of the chemicals that a cigarette contains (thanks to the filter), the rest of the chemicals stay in the air we breathe and this smoke affects everyone around. Chemicals stay in everything like clothes or walls, even though the smoke is not visible. Daily usage of tobacco causes cigarette companies to increase production because there are more smokers. Sadly, more and more people waste their money on cigarettes when, most of the time, they could save it for an education for their kids or to buy food. Tobacco will never be good. A lot of people die, and others go to the border
of their tombstone. Many children die before they are born, while others are born with health problems thanks to smoke. If you’re already caught up in smoking, there are many people to help you live a life free from tobacco. Ask help of a family member, friends and neighbors. They can offer a hand to get you out from underneath tobacco. There are many ways to find the exit and retake your road to the future free of smoke. Be part of the group of people who say “No” to tobacco. Save your life and make your loved ones happy! If you already smoke, step-by-step, little by little, you can create a new pathway without tobacco, where you are the guide to your own life, not nicotine. Don’t let tobacco answer the question, “So, when do you want to die?”
men’s HEALTH speciaL
Do you utter, “I’m fine” or “I’ll tough it out” when your wife, girlfriend or mother nags you to visit the doctor? Or maybe you think you’re “too busy” for a checkup. If so, then you’re in the same stubborn boat as many American men. According to a 2011 survey published in USA Today and commissioned by Esquire magazine, one-third of men ages 18 to 50 haven’t had a checkup in more than a year, and half don’t even have a primary care physician. To pay tribute to the males, B Well decided to focus on a men’s health special section. We include articles on men’s belly fat and how it can lead to heart disease, tips for preventing hair loss, and symptoms of testosterone deficiency and how to cure it. Following this section is another important read for men — our Defying the Odds feature on a local man who survived prostate cancer. After reading these stories, we hope you’ll help lower the statistics and schedule an appointment with your doctor soon!
Men’s Mid-Abdominal Fat: The Beer Belly Syndrome (and how to cure it) CONTRIBUTED BY Drs. Darshan R. Shah, MD & Milan Shah, MD
of Beautologie Medical group
n’s The beer belly — it’s a ma and s, 30 r ou in rts sta It curse. le grows like an uncontrollab with rs yea 30 t tumor for the nex the t Bu . one l coo every frosty t an beer belly is more than jus ces for t unsightly problem tha It can men to go up in pant sizes. king lur ers kill den hid of be a sign inside. that men Recent studies have shown weight n gai to ly like re mo are much Weight n. around the waist than wome lled (ca a gain in this specific are h severe visceral fat) is correlated wit rt dishea as h suc , ms ble health pro betes, dia ease, stroke, hypertension, apnea ep sle s, cancer, high triglyceride lished pub ly ent rec A . and even cancer with n me t tha d we sho cle Harvard arti an at are increased abdominal girth sis. increased risk for osteoporo nomWhy does the beer belly phe in ma two are re The ur? enon occ midour , age n me As 1. s: son rea n and lose abdominal muscles weake minal bdo a-a intr mass. This causes organs) and es stin inte r (ou contents
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n have to push outwards; and 2. Me t is tha fat (the um ent om e a larg es to prostin wrapped around our inte n mass gai to ds ten tect them), which here in ew els fat the n tha more rapidly of n weak our bodies. The combinatio bdoma-a intr muscles and increased es the giv d war out g inal mass pushin round, a of e anc ear app abdomen the bulging beer belly. have too The best way to test if you you can ing eth som much belly fat is asure me is ich wh e, hom easily do at hip bone. your waist just above your re than 40 mo is If your waist diameter for any risk her hig at inches, you are ns. cer con lth hea ve of the abo or role, Although genetics play a min al fat min bdo the rapid gain in intra-a tabome g win slo to in our 40s is due and ke inta hol alco sed lism, increa e this with a high caloric diets. Combin ngthenstre e lack of exercise and cor recipe t fec per the e ing, and you hav t! bel 42 for a size p program Here is a simple three-ste s health iou ser of risk to reduce your
pe before concerns, and get into sha son: sea ing mm swi r the summe . The best Step 1: Reduce Calories tion por is way for men to do this ner din r you of f control. Take hal t day, order home for lunch the nex your food, use a smaller plate, share ds with foo se or replace calorie den s. And, tein pro and s healthier veggie r. bee less yes, drink Step 2: Increase your physical ’t realize activity. Most days we don e Fuel Nik The . are we how sedentary p my kee to use I ing eth Band is som l for goa a activity level on track! I set am I if and , 3,000 fuel points a day day, I go not there by the end of the dinner. ore bef dog the h wit k for a wal und it. You Step 3: Situps. No way aro dominal -ab mid need to tighten those up to way r you g rkin muscles by wo . day a ps 100 situ and dedIt takes hard work, discipline bled: dou are s efit ication, but the ben and ns jea -fit slim ar You get to we ious health reduce your chances of ser disease in the future!
Preventing Hair Loss CONTRIBUTED BY Dr. Darshan R. Shah, MD, FACS
Many of us (up to 40 percent of the population) will suffer from some degree of hair loss in our lifetime. Although genetics has a large role in the problem, there are many other causes that hasten the process. Diet, mineral deficiencies, environmental pollution, stress, even wearing helmets can cause early and profound hair loss! Knowing is half the battle, so read on for some simple tips to minimize bald spots and receding hairlines.
The first question to answer is: Do you have accelerated hair loss? Accelerated hair loss is a condition where you are losing hair faster than you should and should get evaluated by your doctor for thyroid issues, other hormonal disturbances or gastrointestinal malabsorption.
Fun Fact: 60% of hair loss sufferers would rather have more hair than money or friends.
Try the “tug test.” Take a small amount of hair in your between your thumb and index fingers (about 20 hairs) and pull slow and firm. If you have more than six hairs in your hand, you may have a problem with accelerated hair loss and should schedule an appointment with your primary care physician. The most common reason for hair loss is genetic. This is called androgenic alopecia, which most of us refer to as male or female pattern bald ness. Although it is impossi- ble to completely halt nature’s genetic forces, there are steps you can take to slow the pro- cess for years. (Continued on page 26)
Honoring choices, helping families
Will my family honor my wishes?
When the time comes, who will be there to help?
At the end of my life, who will be in control?
661-410-1010
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Here are some simple tips to keep your hair healthy and where it belongs — on your head! 1. Keep chemicals off your hair. Hair dye can be a major chemical irritant to your hair follicle. Limit hair dying to once every eight weeks to keep your scalp healthy. 2. Heat weakens your hair and makes it brittle. Minimizing the use of hair dryers, hot curlers and straighteners will help keep your hair from losing its protein composition. 3. Avoid constant pull on your hair. Traction alopecia is caused by excessively tight hairstyles or using hair rollers. Minimizing the amount of pull will maximize the time your hair stays anchored to your scalp.
6. Decrease stress in your life, increase your exercise and get enough sleep. Having an unhealthy lifestyle can cause accelerated hair loss, so take care of your body to have a healthy scalp. 7. Take care of your hair. Wash regularly with a gentle shampoo to keep your scalp clean and to avoid scalp infection. 8. Modify your diet to include “hair healthy” vitamins and minerals like iron, vitamin C, zinc and omega-3 fatty acids, which all have a role in preventing hair loss. Load up on these minerals in your diet or with supplements.
Recent medical advances have resulted in the development of two breakthrough medications that can help if the previous techniques fail. These include Rogaine (minoxidil) and Propecia (finasteride). Minoxidil stops hair loss, while finasteride can actually help grow new hair in almost 50 percent of men who take it. If it is too late and you have lost most of your hair, then you can consider hair transplant surgery, which can be done either by removing a strip of hair and re-implanting it, or FUE transplantation, which is a hair transplant of one follicular unit extraction at a time. Hair transplant is done under local anesthesia and works almost 99 percent of the time.
4. Don’t brush your hair while wet. Hair brushes cause breakage, which can permanently damage hair. This occurs with more frequency when your hair is wet. 5. Avoid foods that can accelerate hair loss. These include soda and raw egg whites.
Norwood Hair Loss Scale
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Clayton M. Koerner Principal / Consultant
5301 Office Park Dr., Ste 200 Office: 661-427-4700 Bakersfield, CA 93309 Toll - Free 855-799-9881
Call for your free, no obligation review! 26
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testosterone replacement therapy for andropause CONTRIBUTED BY Dr. yakdan Al Qaisi, MD
of Advanced health Care of Bakersfield
The signs and symptoms of testosterone deficiency are those of andropause (male menopause), and it can start in men as early as age 30. The risks of not receiving Testosterone Replacement Therapy (TRT), or recognizing signs and symptoms of deficiency include: atherosclerosis, elevated cholesterol, obesity, loss of strength and stamina, accelerated aging, loss of libido, depression, osteoporosis, diabetes, erectile dysfunction, Alzheimer’s disease and dementia, arthritis, loss of skin tone and many other symptoms of aging. Normally, it can start in men as young as 30 years old; this is when testosterone levels start to decline. It’s fairly common (about 50 percent) in men over 45 years of age, and 85 percent in men over age 60. But due to male genital diseases, like testicular trauma or infection, it may start at any age. Andropause can be treated by daily applications of topical gel, which is not as effective and can cause contamination to other members of the family by direct contact or intimacy. Injections are another route; however, they are not as effective in maintaining a good level of testosterone, and should be repeated every one to two weeks. One of the best treatment options is the testosterone pellet implant, which is a very simple procedure where bio-identical concentrated hormones are inserted into the fat tissue under the skin. They last longer, providing a smooth and slow release of testosterone over a three-month period. TRT makes a huge improvement in stamina, sexual drive and erection. Weight loss and muscle mass increase. It reduces the risk and severity of diabetes, heart disease and Alzheimer’s; increases growth hormone production by 20 to 60 percent; decreases depression, mood swings and anxiety; and even decreases the risk and severity of migraine headaches. Benefits of TRT:
· Increased muscle mass, strength and stamina
· Decreased weight (increase in lean body mass)
· Decrease in risk or severity of diabetes · Decreased risk of heart disease · Decreased frequency and severity of migraine headaches
Risks of TRT:
· 20 to 60 percent increased growth hormone production · Growth of liver tumors (not from the pellet form)
· Thinning hair, male pattern baldness
· Hyper sexuality (overactive libido)
Pediatrics • Scoliosis Earaches • Massage • Elderly
· Decreased risk of Alzheimer’s and dementia
· Lack of effect (from lack of absorption)
· Acne
in The Bakersfield Californian Readers’ Choice Poll
· Decrease in mood swings, anxiety and irritability (second- ary to hormonal decline)
· Increased libido, energy and sense of well-being
· Increased growth of prostate and prostate tumors
Nominated as 2013 “Best” Chiropractor
· Priapism (erection lasting longer than 72 hours)
Dr. David T. Mongold Chiropractor
7950 While Lane #2E
661-397-6555
Corner of White Lane & Gosford, next to Albertsons
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Covers Exam, X-Rays, 1st Adjustment & ROF Must present coupon. Expires June 15, 2013
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Dodging the Prostate Bullet WRITTEN BY LISA KIMBLE PHOTOGRAPHS BY APRIL MASSIRIO
It
has been 13 years since Robert “Bob” Williams came face-toface with prostate cancer. To hear him tell it, he dodged more than ammunition, he eluded a missile. “I woke up one morning and was looking over the edge,” Williams said. “It’s not easy to deal with odds that estimate your life span.” But Williams doesn’t believe he lucked out. “It was through careful and educated planning (that) I was able to skew the odds in my favor by doing the right things at the right time.” Prostate cancer develops in the tissue of the prostate gland in the male reproductive system, and is second, only to non-melanoma
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skin cancer, as the most common cancer in American men. About 241,740 new cases of prostate cancer may be diagnosed this year. The retired businessman was 61 in late 1998, when he underwent tests for a routine physical. His PSA — a general blood test known as Prostate Specific Antigen — spiked for no apparent reason. The spike was not extreme, but a second test two weeks later was still elevated. An urologist, after manual palpitations, noted that the prostate felt normal. An ultrasound revealed nothing, and a biopsy found “no evidence of malignancy.” With no family history of prostate cancer, Williams felt
confident. “The ‘no evidence of malignancy’ message came on a Friday afternoon, and I felt like I had dodged a bullet or a Howitzer,” 74-year-old Williams said. Then came what he now refers to as “Black Tuesday.” His urologist phoned to suggest a second biopsy. He reasoned that just because there was no clinical evidence of cancer, there wasn’t any evidence that cancer was not present either. “I trusted this doctor, but did not want to go through another biopsy,” he said of his initial hesitancy. “I had a choice to do a second or do nothing, wait and see, and seal my demise.” Good call. The wrong decision would have been a death sentence.
The Baker Family
The second biopsy confirmed aggressive cancer. After considering the options of radioactive seed implants and external beam radiation, Williams opted to have a radical prostatectomy, an extensive abdominal surgery to determine if the cancer had migrated to the lymph nodes, and if
tate cancer advancements. Westwood was closer. Williams consulted renowned urologist, Dr. Arie Belldegrun. “I owe my life to this fine doctor,” he said. The words “cure” and “treatment” were used regularly in Williams’ vocabulary. Every decision revolved around those two words,
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"life can be full of fear, or a joyful, whole life based on optimism." not, to remove the gland. Williams wasted no time doing his homework. “It is imperative to learn your Gleason stage and grade. This is vital to chart your future actions,” he said. Prostate cancer staging is the process by which doctors categorize the risk of the disease having spread beyond the gland or the probability of being cured. Williams’ stage T1c meant the cancer was discovered at a routine exam and probably early on; a grade of 3+3 indicated it was aggressive. “I had to develop a mindset to allow me to get through what lay ahead. I had to get my head screwed on right to handle what was coming,” he said, about how he could have easily fallen into a state of depression. “You don’t do yourself any favors. My epiphany came when I thought, ‘My God, thousands of men have gone through this successfully, I can do it, too.’” Williams eventually received four opinions on the pathology. His research found that Johns Hopkins University and UCLA were at the cutting edge of pros-
and the urinary nerves on both sides of the prostate. UCLA had developed procedures to remove the gland via a field clean of blood, allowing doctors to see what they were doing and protect the nerves during the operation, thereby retaining continence and potency. The procedure was a success. The cancer was contained in the prostate and had not migrated to other organs. There was considerably more cancer present than anticipated, and only time — and PSA tests — would tell whether minute amounts of cancer cells had escaped the prostate capsule. Not a day goes by that Williams doesn’t count his blessings, including the support of his wife, Bobbi, he said. He also felt empowered to help spread the word. He didn’t always find peers willing to listen, however. “Men don’t want to talk about it. Nor do they want to hear about it,” he recalled. “I have tried to talk about it, but some men get downright angry. They are scared to death.” (Continued on page 30)
Darlyn Baker RN & family owned
395-1700
Darlyn Baker, RN Bryon Baker and Chuck Baker
4801 Truxtun Ave.
(661)395-1700
www.MyBakersfieldHealthcare.com
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.
Bob Williams practicing his golf game at Seven Oaks Country Club.
(Continued on page 29) Recovery for Williams was swift, once he learned how to retrain his muscles to control urinary functions. “Through Kegel exercises and a simple ‘start-stop’ exercise, surprisingly it was pretty easy and only took about a week.” He is also painfully aware that had he not been vigilant and edu-
cated himself, he might have had to follow a much different protocol. “The trick with any cancer is to catch it early,” he added. He also advises people who are told that the odds of saving their urinary nerves on either side of the gland are low, to keep looking for another surgeon. “Good health planning can yield great results,” he said of the importance of establishing the habit of a routine annual physical at age 40, with typical blood work ups that includes a PSA test. “If I had skipped the PSA at age 61, and had not tested for the next two years, I would be dead today, or if I had waited
for symptoms, it would have been too late to obtain a cure rather than treatment.” Today Bob Williams’ PSA score is normals. He will get a PSA test one every year for the rest of his life. He maintains good health with regular exercise, takes a multi-vitamin, watches what and how much food he eats, and no longer worries. Now that he’s retired, Williams enjoys flyfishing, traveling and playing golf a couple of days a week. “Life can be full of fear, or a joyful, whole life based on optimism. The choice is up to me,” he said. “If I get down and glimpse the edge again, I don’t have to face the edge any more. I did all that was in my power, and that’s the best I could do. I can live with that.” Prostate cancer is generally detected and diagnosed through a routine screening at age 50 for the general population, age 45 if you have one risk factor, or age 40 if you have more than one risk factor. Risk factors include, but are not limited to, being African-American and having a familial history of prostate cancer.
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........................
}
Expert Connect
.......................
“What do I need to know about low testosterone?”
My
doctor recently diagnosed me with low testosterone, what do
What
are the signs that i may have low
What
testosterone?
low testosterone?
Low testosterone is a condition that occurs when testosterone levels fall below the normal range. It may be caused by a signaling problem that occurs between the brain and the testes, which causes the production of testosterone to slow or stop. Low testosterone may also be caused by a problem in the testes.
If you experience any three of the following symptoms: lack of energy, decrease strength and/ or endurance, feeling sad and/or grumpy, a recent deterioration in your work performance, long-term opiate medication use, increased body fat or a decrease in libido.
If you are feeling any of the symptoms listed, generally the doctor will send you for lab tests to confirm your symptoms. Once you have tested positive for low testosterone, there are topical gels or injections available for treatment depending on what is best for you.
i need to know?
treatments are available to correct
}
What
is the outcome of the treatments, and will i always have this problem once i have been diagnosed with low testosterone?
The duration of treatment is case-by-case. If you are feeling any of these symptoms, call our office for an appointment to be properly diagnosed.
member of
Jasleen Duggal, MD, FACP
Diabetes, Thyroid, lipids, osteporosis and other Endocrine disorders Fellowship in Endocrinology, Diabetes and Metabolism at Cedar Sinai Medical Center / UCLA
(661) 748-1999 Accepting new patients at our new location
3008 Sillect Avenue, Suite 100 · jasleenduggalmd.com This article is brought to you by Jasleen Duggal, MD, FACP of VMS Medical Group
your health health watch
{q & a with local experts in their medical field} Photographs by april massirio
Dr. Vinod Kumar, MD, FACC Cardiologist The Heart Center
Q: Cardiac arrest is becoming
more common among young people. At what age should people get tested for heart disease?
A: We are now seeing cardiac disease
more often in the younger population. In addition to an increasing incidence of diabetes, the lifestyle of average Americans has gone from active to sedentary in the last 25 years. I recommend that we test people who are at high-risk for heart disease starting at age 35. Risk factors that affect the highrisk population include: hypertension, smokers, diabetes, high cholesterol levels and a family history of heart disease. Fortunately, good news is that cardiac disease can be prevented as well as easily diagnosed and treated.
Dr. Oscar E. Streeter Jr., MD,FACRO
Oncologist/Medical Director AIS Cancer Center at San Joaquin Community Hospital
Q:
What are the symptoms and treatment of colon cancer? At what age should people get checked and how often?
A: Colorectal cancer symptoms include blood in the stool, chronic constipation, unrelenting abdominal pain or unintentional weight loss. Colorectal screenings should start at the age of 50. One screening method is a colonoscopy that uses a flexible scope inserted in the anus and advanced to look at the entire large bowel for polyps, (small growths in the bowel wall that can be removed with the scope so they cannot grow into a cancer). Colonoscopies are repeated every 10 years. Another screening method is a yearly stool collection looking for blood in the stool that cannot be seen with the eye alone. Cancers of the large colon are treated by surgery, with more advanced disease requiring chemotherapy afterwards. Early cancers of the lower bowel (rectum) require surgery, with advanced lesions treated with chemotherapy and radiation prior to surgery.
Gina Rolow B.S., NSCA-CSCS Personal Trainer Body By Gina, Anytime Fitness
Q:
I just started working out, how do I stay motivated to reach my ideal weight?
A: To help you reach your personal
fitness goal in 2013, here are five tips to keep in mind: • Allow yourself to be a beginner — no one starts on top. • Take a photo of your current figure and find what you’d like to look like when you reach your goal, and put them up where you’ll look at it every day. • Life gets busy when you take time for work, your kids and spouse. Set aside time for exercise, and remember that someone busier than you is working out right now. • Read motivational quotes and others’ success stories — they can be incredibly inspirational. • Hire a personal trainer; they are worth the money. He or she will hold you accountable, motivate you and instruct you on proper techniques that will last you a lifetime.
our other experts:
Jenne Barrow, CMT Massage Therapist
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Dr. Tonny Tanus, MD Allergist
·
Februar y 2013
Dr. Farzin Kerendian, DO Cosmetic Surgeon
Cheryl Leighter, CDR Dietitian
Dr. Ana Cardenas, MD Dermatologist
Dr. Christopher Hamilton, MD Orthopedic Surgeon
your health health apps
{9 apps to lead a healthier lifestyle} COMPILED BY Marissa Lay
LIVESTRONG MyQuit Coach by Demand Media
HeartWise Blood Pressure Tracker by SwEng, LLC
Whether you want to quit smoking right away or gradually reach quitting, this allows you to create a personalized plan to help you reach your goals to stop smoking. With progress charts, tips, achievement badges and a cravings tracker, you are supported in the journey every step of the way. B: iPhone $: 3.99
Keeping track of your blood pressure in the midst of a busy day can be difficult. This easyto-use app makes recording your systolic and diastolic blood pressure, resting heart rate and weight less of a burden. It even automatically calculates your average arterial pressure, pulse pressure and body mass index, allowing you to see changes over time. B: iPhone $: .99
Walgreens
by Walgreens Co. Interact with Walgreens by editing and sending photos for print from your device or Facebook, sending refills by scanning the prescription barcode, setting up refill and pill reminders, receiving exclusive mobile coupons and in-store maps and searching your local store’s product catalog. B: iPhone, Android, Blackberry $: Free
Sleep Cycle by Maciek Drejak Labs As research indicates, poor sleeping habits can lead to chronic health-problems. Using the sensitive accelerometer in your device while tracking sleeping habits, this intelligent alarm clock, analyzes your sleep cycle and wakes you when in the lightest and mostpreferred sleep stage. B: iPhone $: .99 iDream
by HC Apps This popular dream dictionary and dream interpreter can become your new favorite app in deciphering cryptic dreams. With thousands of meanings and a journal to record your dreams, the puzzles behind your dreams can be solved. B: iPhone $: Free
motionPHR Health
Record Manager
by Communication Software There may come a time in your life where you will need your family’s personal health records at hand. You can now store your medication types, immunizations, conditions, allergies, test results as well as past or future procedures all in a safe and secure place on your device. B: iPhone and Android $: 9.99
SparkPeople Diet & Food Tracker by sparkpeople.com
Created by such a popular diet and fitness website, this app makes getting healthy easier. It provides target ranges for success, the ability to sync-up to the website, a barcode scanner for fast food entries, daily meal plans, exercise demonstrations, and a weight, fitness, water and calorie tracker. B: iPhone, Android, Blackberry $: 3.99, free for Blackberry
Restaurant Nutrition by Unified Lifestyle
This app provides nutritional information and full restaurant menus for more than 250 restaurants and 60,000 food items. With the journal feature, you can track your items and total the number of calories you consume. B: iPhone and Android $: Free aSleep3
by Signs Studios This app is just what you need to assist you in falling asleep. From nature sounds to soft melodies, it offers 47 different noises to choose from. This easy-to-use app is also suitable for meditation, yoga and as a stress-release. B: iPhone $: .99
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your health holistic health
{get a healthier body & better mood with superfoods} WRITTEN by Emily Claffy
Salmon
Generally, fish are a great source of protein, vitamins and minerals. Salmon is particularly rich in protein, vitamin B12 and selenium. It is also one of a few types of fish that is loaded with omega-3 fatty acids. These fatty acids may provide benefits for diseases such as cancer, asthma, depression, cardiovascular disease, ADHD and autoimmune diseases like rheumatoid arthritis, as many studies have suggested. Research also shows that astaxanthin, a pigment that salmon ingest from microalgae, may boost the immune system. >Stay Well One serving is about 3
ounces. Try to have about two servings of salmon a week.
Spinach
Avocado
Don’t forget your leafy greens! Spinach provides vitamins, minerals and antioxidants that may defend your body from cardiovascular disease. It is rich in folate, which works to keep blood levels of the amino acid homocysteine down. Spinach is an excellent source of potassium, which can be good for your heart. And potassium is an electrolyte that allows muscle movements, your kidneys to filter blood and your nerves to function properly.
Although there are more than 80 types of avocados available, the Hass avocado is the most common and a native to California. A single avocado provides over half a days worth of vitamin K, and more than a third daily value of vitamin C. Avocados contain fiber, potassium, folate and vitamin B6, and are also a source of healthy fat. Eating avocados can help stifle weight and muscle loss that can occur during illness.
>Stay Well Eat one serving (½ cup) of spinach to consume the recommended daily serving of vegetables.
>Stay Well To reach the recommended daily fruit serving, add avocados to your plate. One serving is about a fifth of a medium-sized avocado and provides a good source of fat and nutrients.
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Mission: Prevent Illness, Promote Wellness Visit our website: www.advancedheartmedical.com
Broccoli This vegetable is chock-full of healthy nutrients such as vitamins C and A, folic acid, calcium and fiber. These vitamins and minerals help aid in strengthening one’s immune system, lowering cholesterol, as well as lowering the chances of developing dementia. Recent studies have found that eating a substantial amount of broccoli may help fight against cancer in both men and women. And, it is highly recommended that people with diabetes eat lots of broccoli because this cruciferous veggie may help protect against damage to blood vessels caused by high blood sugar levels. >Stay Well Lightly steam a ½ cup of chopped broccoli a few nights a week.
Almonds
Açaí Berry
This tree nut contains the highest amount of protein, fiber, calcium, vitamin E, riboflavin and niacin. A oneounce serving of almonds provides about 13 grams of unsaturated fats and is cholesterol-free. In fact, just a handful of almonds a day may help maintain healthy cholesterol levels. Almonds are also helpful for dieting because they are low in calories but provide nutrients and great flavor.
>Stay Well A handful of almonds equals about an ounce and is 23 nuts in total. Eat a handful daily to help maintain good cholesterol levels.
Pronounced “Ah-Sigh-EE” this Central and South American native fruit has recently become popular in the United States. Although scientists are still determining the extent of the berry’s benefits, one thing is certain — you should be eating them! Acai berries appear to contain high levels of antioxidants, which scientists say may help to protect cell damage and inhibit growth of some types of cancer. Other studies have shown positive effects on blood vessels, which can be good for dealing with various medical conditions such as heart disease. >Stay Well Consume a serving of 100 grams of açaí berries in a smoothie or juice.
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your health smart health news
Going Natural eco beauty & grooming products
Shea Butter African Black Soap, Alaffia, $3.99
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get fit your body
Gear Up
essentials for an active lifestyle Run the race and stay hydrated with a Nathan Intensity Hydration Pack for women ($85, Sole2Soul Sports) & Nathan 020 Hydration Pack for men. 2-liter hydration bladder, fully adjustable, a bungee to hold a jacket or towel and a key clip are a few added perks that make either of these packs a neccesity.
For the dog lovers out there, make sure to check out the Ruffwear Knot-A-Leash Reflective Dog Leash ($29.99 Self Serve Pet Spa). Finding the right leash that works best for you and your four-legged exercise partner is vital. This tough, secure leash comes with a carabiner (instead of traditional clip).
Looking to track your distance or check your heart rate? The Garmin Forerunner 110 Unisex Watch ($149.99, Target) is a great gear item to consider. There are many GPS watches on the market, but if you are look- ing for something simple to use, easy to charge and not bulky, then the 110 might be worth trying out.
Offering the best of everything good from 9 a.m. to 7:30 p.m. Monday through Saturday, Lassens Deli Items (Prices vary, Lassens Natural Foods & Vitamins) include fresh, organic made-to-order sandwiches, smoothies, soups, salads and entrees. Vegan and vegetarian friendy!
For music lovers, the choice of picking one earbud over the other can be challeng- ing. However, a sweet pick is the Yurbuds Inspire Pro Earphones ($59.99, Sports Authority) with a dry mic, remote, and great sound quality. This is a nice find if you want earbuds to stay in your ears during serious workouts.
Having a Vitamix TurboBlend Two Speed Blender ($399, vitamix. com) on hand is not only a smart decision, but a healthy one. With the ability to chop, cream, blend, heat, grind & churn, you'll enjoy fresh ingredients in Ready to lace up & go? no time. Check out the Newton Distance U ($155, Sole2Soul Sports). This lightweight performance trainer is made for fastpaced running. More efficient runners will enjoy this shoe for both regular everyday training and racing. Consider this if you are looking fro a short distance and mid-distance type of shoe. 38
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get fit workout moves
workout moves for A
Boot camp body WRITTEN BY hillary haenes
Photographs by april massirio
Over the past few years, boot camps have become all the rage, especially in Bakersfield. These camps are really tough, but have whipped people into shape. So, what is it about this type of workout that keeps people coming back for more intense exercise drills?
Team BeachBody Coach Michael Ryan, who runs boot camps and fit clubs around town, filled us in on this boot camp phenomenon. “Boot camps are popular because people love the connection and support of others. It makes a huge difference in reaching your goals,” Ryan said. The purpose is getting people on a plan to reach their personal goals, whether it is weight-loss, muscle gain, to have
healthy blood pressure scores or feel confident in a swimsuit. These types of classes are convenient because the setting can be held indoors or outdoors, and very minimal equipment is needed to perform the boot camp exercises. In fact, many gyms only tell members to bring a towel and a water bottle. According to Ryan, a majority of the moves performed in boot camps are functional exercises driven by your body-weight. While all boot camps differ, most combine cardio (running, interval training, sprints), strength training (using your body weight or dumbbells), corestrengthening moves (planks) and stretching to cool down. Here are five boot camp moves Ryan recommends to try at home that require no equipment. For beginners, try 3 sets of each move; and for those who are advanced, try up to 6 sets of each move.
Erin Beckham & Judd Welte, Team BeachBody trainers • Michael Ryan with Erin & Judd from 6:15 to 7:15 p.m. every Tuesday evenings at Centennial Elementary School, 15200 Westdale Drive. Free to the public.
Sneaky Lunge
Step 1: Start on your tippy toes with your chest up and step forward with one foot into a lunge postion.
STEP 2: Staying on your tippy toes, extend your arms so they are on either side of your ears.
STEP 3: Step back into standing position on your toes. Repeat with the other leg. Alternate legs and do 20 per side.
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get fit workout Mummy Kicks
Tip: Go at your own speed on this, but as you raise your intensity, 60 seconds of this creates quite the burn. Step 1: Hold your arms out in front of you, parallel to the ground.
STEP 2: Cross your
arms, as you kick your right foot out in front.
STEP 3: In a walking motion, cross your arms the opposite way, as you kick
your left foot out in front. Both leg kicks equals one rep. Do 50 reps.
Mason Twists STEP 1: Seated, lift your feet off the ground.
STEP 2: Bring your hands together and touch the ground on the right side of your waist.
One Arm/One Leg Plank
STEP 3: Bring your hands over and touch the ground on the left side of your waist. Each time you touch the right side is one count. Do 25 reps.
Extended Crane
STEP 1: Start in a pushup position with your hands directly under your shoulders. STEP 1: From a standing position, squat down. STEP 2: Extend one arm out in front, parallel to the ground and lift the opposite leg at the same time STEP 2: Extend your
STEP 3: Alternate sides. Both sides equals one rep. Do 8 to 10 reps.
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arms to the sky in frontof you as you extend one leg behind you, with your foot going waist high.
HOLD this position for 10 seconds, rest, then, repeat. Do 25 reps on each leg.
A few local Boot Camps:
Superman Banana Roll STEP 1: Start on your stomach and lift your arms and legs up into the superman position.
• Team BeachBody Boot Camp with Mike, Erin and Judd @ 15200 Westdale Drive (Rosedale) • Fit For Life Gym’s — Get Fit Boot Camp @ 701 19th St., Suite C (Dowtown) • Bakersfield Fit Boot Camp @ 1649 Elzworth Road (Rosedale) Check out our contributor
STEP 2: Keeping your body tight,
especially your core, roll from your stomach to your side.
STEP 3: Continue to roll onto your back, in the banana position. Hold each move for 15 seconds, then roll to each side. One full rotation should last 60 seconds.
Michael Ryan is a “Super Star Diamond Coach” with Team BeachBody whose mission is to “help people achieve their goals and lead a healthy, fulfilling life.” One of 11 highly ranked coaches in the world, he leads a team of approximately 2,000 coaches across North America. He has been a coach for nearly five years and enjoys motivating others to reach their personal best. Mike is also a P90X Certified Trainer.
{
facebook.com/ teamvictoryx Phone: 213-7653
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get fit diet diary
B Well’s Get Fit Weight-Loss Challenge Two locals looking to change their lifestyle COMPILED BY hillary haenes Photographs by april massirio
It’s one of the most popular New Year’s resolutions: losing weight and eating healthy. It can also be the hardest to achieve. Fortunately, for two lucky locals participating in B Well’s Get Fit Weight-Loss Challenge, their big fitness goals will be obtainable this year. Thanks to Tim Gojich, owner of Fit For Life Gym, who is providing a free gym membership for a year, along with personal training sessions and a customized diet plan for Alex Silicz and Katie Taylor during their nine-month weight-loss journey with B Well Magazine. Both Alex and Katie have been clients of Gojich’s gym for a couple of years, attending his boot camps and fatloss classes, but now he’s become their nutrition and lifestyle coach. Our dedicated participants went through a rigorous process to be chosen. They had to sign up for a three-week fat-burning class in December as well as write a detailed explanation about why they should be selected for this challenge. With Gojich’s recommendations, the B Well staff helped choose Alex and
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Katie Taylor & Alex Silicz during a workout at Fit For Life Gym
Katie based on their motivation to meet their weight-loss goals and create a lifestyle change. And to keep Alex and Katie driven throughout these nine months, Lassens Natural Foods & Vitamins donated lots of quality protein powder to fuel them after their workouts, and Sole2Soul Sports in The Marketplace personally fitted
and provided a pair of Asics shoes for their hard work. Now read about Alex and Katie’s current challenges, motivation and their ultimate goals. B Well will be tracking their transformations in the next few issues. Also, check out Bakersfield Life Magazine each month and B Well Magazine’s Facebook page to follow their progress.
Alex Silicz I’m 35 years old, a father to two beautiful little girls, Olivia, 4, and Alice, 1, and a husband of 10 years to my awesome wife, Katie Silicz. For the past 11 years, I have been employed as a heavy civil estimator/project manager for a local construction company, building pipelines and pump stations for public agencies. I have been looking for an excuse to completely change my eating and exercising lifestyle. My family has a history of heart disease, and I want to live a longer, healthier life for my wife and two little daughters. Tim Gojich has given me the motivation I needed when he presented this opportunity that I couldn’t refuse. I weigh about 240 pounds right now and want to get back to my post-high school, pre-college football weight of 205 pounds.
Incentives
At the beginning of this challenge, I didn’t have the best-fitting pair of shoes. I usually order my tennis shoes online without trying them on, so I was happy when I heard that Sole2Soul was going to donate a pair of shoes as a courtesy for my efforts in this nine-month weightShoes donated by Sole2Soul Sports loss journey. First, store associate Garrett Main made me stand on a pressure-sensing pad, which told him where I distribute my weight. Then, he put me on a treadmill that has a video camera to capture my running gait. From there, he let me try on three different shoes that he thought would fit my running style. The Asics I chose are the most comfortable pair of running shoes I have worn.
Challenges so far
Just in the past month of working out and following Tim’s diet, I already feel better. I have a lot more energy after my 5 a.m. workouts and am ready to go. These classes make me use every muscle in my body, making me feel exhausted every day without hurting me. Tim’s diet is a well-balanced mixture of everything I need to feel good. The hardest part is eating healthier and being disciplined enough to prepare my food ahead of time, so that I take full advantage of his program. It's hard to get off the couch at 9 p.m. to prepare breakfast and lunch for the next day. I also dearly miss my IPA beers on the weekends. It is impossible for me to lose weight while ingesting any alcohol, so I had to give up the beer.
Starting Measurements
Height: 6'2'' Weight: 240 Body Fat: 21% Chest: 46 in. Arms: 16 in. Waist @ Navel: 40 1/2 in. Thigh: 27 in. Hips @ Glutes: 43 1/2 in.
Going for the gold
My goal in this journey is to totally change my eating habits forever, get into the best shape of my life since high school, weigh 205 pounds, and complete a sprint triathlon sometime in August or September.
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get fit diet diary
Catarina "Katie" Taylor On one of the first dates with my husband, he asked about my goals. I boldly told him I wanted to get my master’s in school counseling — which happened in 2012! And somewhat reluctantly, I said I want to get in the best shape of my life. It’s the one goal that has been the hardest for me to accomplish. And now several years later, I have been given this once-in-a-lifetime opportunity to make my dream come true. I would love to show my kids that I can change my physical appearance and be more of an inspiration to them. I represent many women in Bakersfield: I’m 37, married, work full-time, and have four kids who all have activities. Also, I have hypothyroidism and have taken medication since I was 19. I feel like I have to workout harder and eat healthier because my body sometimes seems resistant to weight-loss. In the last decade I have lost more than 50 pounds … twice. This last time I have managed to keep it off, but I have reached the hard part of the transformation — the last 30 pounds.
Shoes donated by Sole2Soul Sports
Lifestyle changes
I’m following Tim’s diet as directed — no more making up my own rules. Eating healthy costs more, but I appreciate the high-quality protein powder Lassens Natural Foods & Vitamins donated for this challenge. Drinking these shakes has helped me stay on track. I really enjoy Lassen’s “Show Me the Whey” brand in strawberry … delicious!
P hysical, mental & emotional challenges
I have to say that I am lucky because my kids and husband are supportive of this challenge. The food selection on this eating plan leaves me with many options, but sometimes I struggle with making a good choice due to a craving. I bring snacks everywhere I go (pears, apple, nuts, boiled eggs) and carry my water bottle. However, the goal is to develop good eating habits so that one poor day of eating doesn’t derail me completely, as has occurred too many times in my life. If I’m stressed at work and feel like I “need” candy or carbs, I drink a full bottle of water or go for a walk.
My ultimate goal
I want to look like one of the Oxygen Magazine fitness models, lose 35 pounds, and have a bum like an Olympic athlete. Ultimately, I will feel accomplished if I can look at myself in the mirror and say that my body and mind are in the best shape of my life. And, if after a year, I have maintained my healthy physique and eating habits, I will consider myself a true success!
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Starting Measurements
Height: 5'7 1/2'' Body Fat: 27.4% Arms: 13 1/2 in. Thighs: 25 in.
Weight: 171 Chest: 38 in. Waist @ Naval: 36 1/2 in. Hips @ Glutes: 44 1/2 in.
healthy bites healthy indulgence
A.M.
Banana Date Oatmeal
{a day of recipes for your body and mind}
LUNCH
In a bowl, toss together: Combine & serve:
1 serving of cooked oatmeal - 1/4 banana - sliced thin - 5 dates - pitted & chopped - 2 Tbsp. dried cranberries -
P.M.
- 1 tsp plain, fat-free, Greek yogurt - 2 Tbsp. chopped walnuts - Dash of cinnamon - Honey to drizzle on top (optional)
Salmon with fresh Asparagus & Rice Pilaf
- 1 Tbsp. each of olive oil & red wine vinegar mixed with 1/4 cups oregano
- 2 cups chopped romaine lettuce - 1 large plum or sun-dried tomato, chopped (1 cup) - 1/4 cup each of sliced kalamata olives and chopped cucumber
Chopped Greek Salad Pita
- 2 small fresh soft pita breads or flatbreads
Place salad inside pita & add 3 slices of ultra-thin sliced provolone cheese on top.
SNACK
+
Garlic Edamame
Method:
- 2 cups frozen edamame, thawed - 2 garlic cloves, crushed - 1 to 2 tsp. oil - a pinch of salt & pepper
+ Salmon: - 1/4 cup lemon juice - 1/2 tsp. salt - 1/4 tsp. pepper - 8 pieces (about 6 oz. each) boned, skinned wild salmon filet - 1/4 cup butter - lemon wedges
For recipe, visit: myrecipes.com
Asparagus:
Rice Pilaf:
- 1 bunch of medium sized asparagus - 2 Tbsp. extra virgin olive oil - 2 Tbsp. grated parmesan cheese - 1 tsp. lemon zest - salt & freshly ground black pepper
- 2 Tbsp. butter - 1/2 cup orzo pasta - 1/2 cup diced white onion - 2 cloves garlic, minced - 1/2 cup uncooked white rice - 2 cups chicken or vegetarian broth
For recipe, visit: simplyrecipes.com
For recipe, visit: allrecipes.com Search: Taku Lodge Search: Asparagus Search: Sarah's Basted Grilled Rice Pilaf Recipe Salmon
Heat oil over medium heat in a small pan. Add the edamame, garlic, salt & pepper. Saute for 5 to7 minutes, until the garlic gets brown & crisp.
Apple-wich Outside:
- 1 apple - washed & cored - cut apple into 2 large slices
Filling:
- 2 Tbsp. peanut butter - 1 Tbsp. toasted oats - 1/2 Tbsp. of dark chocolate chips Tip: Granny Smith or Gala apples are perfect choices.
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healthy bites calorie count
98
2 Dark Chocolate Dipped Strawberries
cals
75
cals
76
1/2 Cup Caramel Popcorn
cals
8 tasty treats
cals
2 1-inch Macarons
(skinnycow.com)
cals
Cafe Latte
12 oz. tall with non-fat milk (Starbucks)
100 cals
2 Special K Strawberry Pastry Crisps with Vanilla Icing
25
that are sure to keep you satisfied
Skinny Cow Caramel Truff le Bar
1 graham cracker square & 1 roasted marshmallow drizzled with 1/2 tsp. melted chocolate
25 Jelly beans
under 100 calories
100
"Skinny" S'more
70
cals
100 cals
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healthy bites chew on this
RED BEETS are in season
FUN FACT
are Modern beetswi derived from atld sea beets th nd originated arou the coasts of le Europe, the Midd East and Africa.
WRITTEN BY Jeneal Wood PHOTOGRAPH BY APRIL MASSIRIO
Beets are full of fiber, folic acid, calcium and iron. In the long run, the vitamins in beets can help prevent heart disease and cervical cancer, while the fiber helps to fight fat. And, these benefits are available year-round because beets are always in season! SELECT: There are several different types of beets. The most common is the red beet, but there are also the pink chioggia beet and the yellow golden beet. Beets grow in many shapes and sizes. When selecting beets from the produce section at your market, make sure to check the root for a firm, solid surface.
Roasted Beet Salad with Pears and Marcona Almonds
STORE: The leaves of the beet can be kept in the fridge for about five days, but the root can be kept in the fridge for weeks, so if the leaves start to go bad, they can be cut from the root.
Ingredients 4 large red beets 2 Anjou pears 3 to 4 tablespoons balsamic vinegar Extra-virgin olive oil Kosher salt 2 cups baby washed arugula 1/4 cup Marcona almonds, coarsely chopped 1 bunch chives, finely chopped
PREP: Because this vegetable can be eaten in its entirety, make sure all of it is rinsed in cool water. The beet can be eaten cooked or raw, so rinsing is the minimum prep needed. SERVE: Beets have an earthy flavor and can be eaten a few different ways. Usually, they are served cold and put into salads with a vinaigrette dressing. When cooking a beet, it’s best to keep the skin on to help preserve color. Also, it is easier to peel off the skin once the beet is cooked. To know when the beet is done, poke the top with a fork or knife and it should go through with ease.
Directions Preheat the oven to 375 F. Place the beets on a sheet tray and roast until fork tender (about an hour). Remove and let cool. Using a paring knife, peel the beets. Grate the beets and the pears on the largest holes of a box grater. Toss them with the balsamic, olive oil and salt. Divide the arugula between 4 salad plates, spoon some of the beet-pear mixture onto the arugula and top with the chopped almonds and chives. Serve immediately.
NUTRITION FACTS: two beets = one serving: 88 calories, > 1g fat, 3g protein
Pomegranate Beet Smoothie Ingredients 1 cup blueberries, 3/4 cup beet juice 3/4 cup pomegranate juice 1 cup ice honey to taste
Directions Blend all ingredients together and enjoy!
beet soup
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AN UNEXPECTED DETOUR
Michael Crowe and Fernando Barrientes share their inspiring stories of resilience and triumph after facing amputation. Michael CrowE
WRITTEN BY Lisa Kimble
PHOTOGRAPHS BY APRIL MASSIRIO
It will be a year next month, on the night of Bakersfield Police Department Officer Michael Crowe, 24, is the March 22, when Crowe’s life took an unexpected depicture of health and fitness — from the waist up. His right leg is tour after hitting a seemingly insurmountable roada symbol of the courage and determination of the indomitable hublock. His graduation from the police academy was man spirit, which Crowe never imagined a year ago that he would the week before, and he was less than 24 hours from posses. his first shift when a texting driver struck him as he was A Centennial High and University of Arizona graduate, with heading home. dreams of a career in law enforcement, Crowe is among the 1.9 Crowe and his motorcycle slid 200 feet. He was fine, million people in the United States who have had an amputahe thought, with not so much as a scratch, until he looked tion. “You have to retrain yourself to live again,” he said of his down at his right foot. The ankle exploded upon impact with 10-pound fully functional artificial limb. the car’s bumper. “The first few weeks I was in denial,” he said of just wanting to do what had to be done. He consulted with four out-of-town specialists about the odds of saving the ankle because all the ligaments were destroyed. “The doctor said it is a coin flip as to whether you could walk again, even if the surgery to save the ankle is a success.” His best shot at normalcy was a below-the-knee amputation. His muscular right leg was amputated below the calf muscle two weeks later. Following the surgery, the swelling had to go down before the stump could be fitted with a prosthesis. But the full impact of how his life had changed hit him in July, as he watched televised coverage of the Summer Olympic Games. Before the accident, Crowe was used to running a mile in seven minutes. “That’s when I went into a deep depression and emotionally everything went crashing down on me.” Friendships were strained and tested as Crowe processed his anger and grieved the loss of his leg. As reality set in, he preferred sulking and spending time alone to sessions with a counselor. Getting back on both feet took a team effort of physical therapists and heart-to-heart conversations with fellow amputees, like Bakersfield police Detective Dennis Eddy, who lost his leg in early 2008, following an on-the-job shooting. “Dennis gave me tremendous support,” Crowe said of his colleague who taught him how to drive a car again. “I was 38 at the time of my amputation. I don’t know how I would have handled it at Michael’s age. That is what makes his recovery so remarkable,” Eddy said, amazed at how quickly Crowe bounced back. “I just let him know it is possible if he put his mind to it.” Crowe has paid that support forward by helping 9-year-old Ethan Perez of Bakersfield, who lost his left leg last fall. “What I am to Ethan, Dennis was to me.”
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”getting Back to work was
best feeling
Providing our patients the finest care, service and innovation in Orthotics and Prosthetics
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in the world.”
VIPO has been the leading provider of prosthetics and orthotics to the southern San Joaquin Valley since 1982. Our mission is to provide the best possible service to our patients, enabling them to live the most comfortable and
After two months of wallowing under a dark cloud of uncertainty, Crowe began talking to friends and put himself in the shoes of those far worse off then him. “There’s other people, soldiers, marines,” he said. “I had no excuse to not move forward. That’s what I did.” He went to physical therapy three times a week, returned to the gym almost daily, and brushed up on what he’d learned in the police academy. His prosthetist, Trevor Townsend with Valley Institute of Prosthetics & Orthotics, said Crowe is one of the fastest recovering amputees he has ever worked with. “A lot of his hard work and willingness to put in the time at the beginning, along with his age and physical state really helped,” Townsend said. Now, the everyday tasks most people take for granted, Crowe does a little differently so as to live normally. “I take both legs to the side and make sure I have footing. I can’t one-leg it out of the car anymore.” And he takes showers lying on the floor. Despite going through what he calls “hell” — wishing everything could go back to the way it was and considering giving up — patience prevailed. “If you can, make a light at the end of a tunnel, even if that means making short-term goals. I got through it on a week-by-week basis.” Crowe’s goal was to get back to work. Six months after that ill-fated trip home, he returned to active duty this past November. His fellow officers donated their sick time. “I owe them everything,” he said. He has resumed running and playing football in the park with friends, and last year Crowe was invited to give a motivational speech for a leadership conference at Bakersfield College. “Getting back to work was the best feeling in the world.” (Continued on page 50)
productive lives possible.
ABC Accredited Provider ß Custom Fabricated Artificial Limbs ß Orthotics, Braces & Splints ß Diabetic Shoes and Inserts ß Cranial Remolding Helmets ß Mastectomy Products
1524 21st Street Suite B Bakersfield, CA 93301 (661) 322-1005 | (661 )322-0528 fax www.vipoinc.com
Meet Fernando Barrientos Fernando Barrientes A diabetic since he was 33, his amputation, like Crowe’s, was an emergency situation. “It was probably one of the scariest things I have gone through.” “I thought, ‘No way is this happening to me.’ This happens to soldiers and people on TV.” It took nearly four months before he received his first artificial leg with a stationary foot. “After I got it, I took off running after I learned how to walk again,” he said with a broad smile. “It was really weird learning how to take your first steps all over again. Now it comes as second nature.” His second prosthesis, a tall microprocessor foot, is a state-ofthe-art limb. “Now I have pep in my step,” he laughed. This limb is computer programmed to adjust the foot to the incline. “Now it doesn’t seem like I am dragging my foot and doesn’t wear me out. It’s technically unbelievable.” His prosthetist Logan M. Newton with Achilles Prosthetics and Orthotics said Barrientes fell into the 30 percent of his patients who are “really upbeat.” “It greatly improved the way he can walk,” Newton said. “Fernando was really motivated and took off running.
I remember the first time he went up and down a ramp, he broke down he was so happy.” But getting there wasn’t easy. Anger and depression haunted him. One time, he said he threw his prosthesis across the room. Overwhelmed with caring for his aging stepfather, their house, and his own limitations, Barrientes said he never thought he would overcome the despondency that enveloped him after the amputation and that he felt like giving up. But his daughter, and members of the military, inspired him to become hopeful again. “My daughter wanted to drop out of college, and I explained what I had to change and I needed to be an example to her,” Barrientes said. “You see our soldiers coming back the same way, just seeing them overcome adversity, those are my heroes.” Today, he isn’t out of the woods medically. He receives kidney dialysis three times a week. He sticks to a strict diet, does a lot of walking, plans to volunteer for Habitat for Humanity, and is involved in a local Amputee Support Group. “You are able to talk, joke, laugh about it and see the humor in it.” Every time Fernando Barrientes puts his prosthesis on, he reminds himself: “We can overcome anything as long as we try and put our heart into it. Every day brings a challenge.”
Unlike Crowe, 52-year-old Fernando Barrientes lost his right leg below the knee after battling diabetes. According to the American Academy of Orthotists and Prosthetists, more than 60 percent of non-traumatic lower limb amputations are the result of diabetes. Five years ago, a blister on the bottom of his right foot developed a staph infection. “It was either my leg or my life,” Barrientes recalled of his discussion with The Amputee doctors. Support Group meets the last Tuesday of the month at HealthSouth Rehabilitation Hospital, 5001 Commerce Drive, in Bakersfield. Contact Art Garcia at 323-5500 for more information.
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}
Expert Connect
........................
“What is bionic technology, and how is it being used in prosthetic design?” Bionic technology is the process of taking a function that is found in nature and replicating it through the use of science, mechanics and electronics. In prosthetics, we achieve this through the use of bionic prosthetic knees and ankles in an attempt to mimic the human body as accurately as
What is the advantage of a microprocessor knee? Most above knee prosthetic patients will tell you, their greatest fear is falling. Because of the fact they don’t have a knee, there is a sense of insecurity of whether or not the prosthesis is going to hold them up. Unlike other prosthetic knees, a bionic knee will not bend unexpectedly below you. The knee sensors are able to instantly read changes in walking speed, weight and incline, which makes walking safe and natural. The knee will also read if a stumble has occurred and will lock the knee to help prevent a fall.
possible. These knees and ankles have numerous sensors that measure values such as speed, load and acceleration, and adapt those values based on what the user is doing. This makes for much safer and natural walking.
Who can benefit from bionic prosthetics?
Bionic knees and feet are being utilized to allow patients to achieve an activity level that they never knew was possible. This technology is for any amputee who requires the optimum stability, security and function from their prosthesis to accomplish their activities of daily living. Most insurance companies currently cover microprocessor technology. To see if you or someone you know is a candidate for this technology visit us at Achilles P&O.
What is the advantage of a microprocessor ankle? A common problem with prosthetic feet is that they do not accommodate inclines and declines like our biological feet. The new bionic ankles are able to instantly adjust to changes to incline, making it easier for a patient to climb ramps and stairs. It also gives the patient a feeling of more comfort within the prosthesis because they are able to roll over the foot with greater ease. This is an ideal component for both below knee and above knee amputees.
Logan M. Newton, B.O.C.O. Board Certified Orthotist
Prosthetics · Orthotics Mastectomy · Diabetic Shoes
2624 F Street · (661) 323-5944 · achillespo.com This article is brought to you by Achilles Prosthetics and Orthotics
}
wellness & wonder your body
{fun & interesting facts about your heart} The human heart begins to beat as early as four weeks after conception. You’re more likely to have a heart attack on a Monday morning than at any other time of the week.
The aorta, the largest artery in the body, is almost the diameter of a garden hose. Capillaries, on the other hand, are so small that it takes 10 of them to equal the thickness of a human hair.
The heart is actually located almost in the center of the chest, between the lungs. It’s tipped slightly so that a part of it sticks out and taps against the left side of the chest.
In healthy adults, it takes 24 to 72 hours from the time of eating, for the complete process of digestion to occur.
Clench your fists and put them side-by-side. This is roughly the size of your adult heart.
Every day, your heart beats about 100,000 times, which sends 2,000 gallons of blood surging through your body.
If all the blood vessels in your body were laid endto-end, they would reach about 60,000 miles. Even at rest, the muscles of the heart work hard — twice as hard as the leg muscles of a person sprinting.
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Photo: turbosquid.com Source: Michael Quach, Anatomy Body Facts app; webmd.com; and pbs.org
A man’s heart weighs about 10 ounces, while a woman’s heart weighs approximately eight ounces.
On average, a million barrels worth of blood is pumped through the heart in a lifetime.
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A baby’s heart beats at twice the rate of an adult’s heart, and they breathe twice as fast as an adult.
wellness & wonder financial well-being
{4 steps to a simpler financial life} CONTRIBUTED BY Jordan d. lewis, LPL Financial Planner
of Barnes Wealth Management
It’s no secret that we live in a time rife with economic uncertainty; for many Americans, financial life seems to be getting more and more complicated. Perhaps, thanks to the proliferation of 401(k) and other plans in lieu of traditional pension plans, many workers are bearing the responsibility for their own retirement savings. Or maybe it’s due to the flood of information and over abundance of investment choices through which one must sort. Whatever the case, here are four steps that may help to simplify your financial life.
Start
with a plan
It can’t be overstated — a little time spent planning now can benefit you later. First, determine short-term financial goals. Do you want to purchase a home in five years? Are your kids heading off to college soon? Is buying a car a top priority next year? Secondly, think about long-term goals, such as saving for retirement and, if your children are young, college expenses. Estimate how much money you’ll need to meet each of these goals.
Build
a better budget
Next, look at your current monthly net income and then setup a budget. Creating a budget allows you to see exactly where all your money goes and to determine where you can scale back. After making cuts, invest that money to help pursue your financial goals.
Rely
on an investment professional
While the financial world is far more complex than it was just a few years ago, you don’t have to go it alone. Think about tapping into your investment professional’s expertise before making any major change in your investments. He or she can help you to evaluate how new tax rules and changing market conditions may affect your portfolio and, in turn, your financial goals.
Invest
systematically
You can take time and guesswork out of investing with a systematic investing program. With certain investments, for example, you can make arrangements to automatically invest a specific amount of money on a regular (e.g., monthly) basis, a strategy also known as dollar cost averaging.* In addition to making investing easier, dollar cost averaging could potentially save you money. You’ll buy more shares when prices are low and fewer shares when they’re high. Over time, the average cost you pay for the shares may be less than the average price.
*Dollar cost averaging involves continuous investments in securities regardless of price levels. You should consider your financial ability to continue purchasing shares through periods of high and low prices. This plan does not assure a profit and does not protect against loss in declining markets. Securities and advisory services offered through LPL Financial, a Registered Investment Advisor, Member FINRA/SIPC © 2011 Standard & Poor’s Financial Communications. All rights reserved.
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wellness & wonder what happens when..
{Recommendations to consider to get the healthy sleep we need} CONTRIBUTED BY Thomas Armstrong DDS, DABDSM
How healthy is your sleep? Most of us are shortchanging our well-being by not receiving enough rest that we truly need. Sleep is the body’s re-charging system — not enough of it, and we can’t function at our full potential! Medical science is finding out how important a good night’s rest is to our overall health, and for our memory and emotional functioning. It’s true — most adults really need eight hours of good sleep every night. Children and teens should be getting nine to 10 hours. Too little, and we build up sleep debt. Yes, our body keeps track of missed sleep, and will try to make it up. Research shows the average adult is 20-plus hours behind on sleep. What this means is that sleeping in a few hours on the weekend is not enough to catch up. The science of healthy sleep habits is called sleep hygiene. Ideas to maintain a healthy sleep hygiene:
1
Caffeine
2
Stay on Schedule
3
The Right Temperature
We’ve heard it before — no caffeine after mid-afternoon.
4 5
Another no-brainer — get a comfortable, supportive mattress.
Electronics
Turn off the TV and computer an hour before sleep time. These electronics keep our brains too active to slow down easily. Also, monitors put out blue light, which affects the sleep cycle system.
6
Cellphones
7
Quench Your Thirst
8
Avoid Alcohol
9
Skip the Sleep Aids
Develop a sleep schedule by having a consistent bedtime (and wake-up time). A cool bedroom is best at 66 to 68 degrees, which is an optimum temperature for most.
Mattress Matters
10
Guess what? Cellphones also produce blue light, so stop texting before bedtime. A glass of warm milk or decaf herbal tea can help many. Don’t drink alcohol to help you sleep. It actually messes up our sleep process. Stay away from Ambien and other sleep drugs. We may go to sleep faster, but they won’t keep us sleeping properly.
Slow Down
Help your brain unwind by listening to music before bedtime.
Two-second tip: Make a habit of good sleep every night! Februar y 2013
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BEING A KID IS AN IMPORTANT JOB. Right now, painting pictures is something he does for fun. Tomorrow, it might just be a hobby. But someday, it will be the thing he’s known for. And Children’s Hospital Central California wants him to get there. That’s why we have the best doctors and nurses trained to work specifically with kids, using the best equipment designed just for kids.
He may never need to go to the hospital. But if he does… Children’s stands ready to return him to the business of being a kid.
9300 Valley Children’s Place Madera, CA 93636-8762 559.353.3000
ChildrensCentralCal.org
wellness & wonder life's questions answered
which nutrition bar is best for me? CONTRIBUTED BY Emily Wortiska, RD,
of TERRIO Physical Therapy & Fitness PHOTOGRAPHS BY APRIL MASSIRIO
Protein bars: Healthy snack or disguised candy bar? In today’s fast-paced world, people don’t always have time to prepare a balanced snack. Nutrition bars can be a convenient healthy alternative if you choose wisely by keeping it less than 200 calories and checking the protein, fiber, carbohydrates, fat and vitamins. Some bars contain just as much (if not more) calories than a candy bar, and contain unhealthy fats in-cluding hydrogenated oils. Please see our recommended choices and why we love them.
Fiber
Fat
This bar is based on the 40-3030 or Zone diet, which suggests that one’s diet should include 40 percent carbohydrates, 30 percent protein and 30 percent fat. These bars offer carbohydrates for quick energy, and protein and fat to provide long-lasting endurance.
CARBS
The average American consumes less than 12 grams of fiber per day. At 6 grams of fiber, this Kashi bar has significantly more fiber than other bars and can help to meet the recommended dietary allowance for fiber. Fiber works by increasing fullness and satiety, which can aid in weight management.
Protein
One of the higher calorie bars (270 cals.), the Clif Builder bar can be a great option, especially after a workout. It contains 20 grams of protein, which is helpful in muscle building, controlling blood sugar, fueling the metabolism and increasing satiety.
The Promax: Pure Organic bar supplies high quality carbohydrates, which are the preferred source of fuel for the body. This bar can be a good option before a workout, but can also be consumed post-workout to refuel and replenish. It is also includes cranberries, which are rich in antioxidants that help prevent cancer.
VITAMINS & MINERALS
Luna Bars are rich in calcium, vitamin D, folic acid and iron. These are micronutrients that The National Institute of Health states women often fall short in meeting. This bar not only tastes good, but helps to contribute to meeting one’s daily dose of vitamins and minerals.
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wellness & wonder gardening
flowers
the language of I
PHOTOGRAPH BY APRIL MASSIRIO
H B
J
K
G
M
C
E D
L F N
Did you know that flowers: - have a long-term positive impact on our well-being & moods - reduce stress, depression & anxiety - provide a boost of energy, happiness & enthusiasm
1. Rasberry dahlia - gratitude, nobility 2. Blue bird lavender rose - mystery, enchantment, love at first sight 3. Peach & pink ranunculus - enamored of you 4. Green trick dianthus - affection, fascination 5. Lavender stock - success, luck, happiness 6. Tulips: orange tulip - perfect love, understanding yellow tulip - hopeless love, happiness
pink tulip - caring, perfect happiness, well wishes 7. Blue hydrangea - proud, devoted 8. Dusty miller - delicate, happy 9. Orange & yellow tulip - beautiful eyes 10. Purple & white lisianthus - flamboyant, outgoing 11. Orange gebera daisy - vulnerable 12. Lavender fuji mum - happiness, humor, cheer 13. Peach, pink & white lisianthus - flamboyant, outgoing
Flowers provided by Log Cabin Florist - 800 19th St. - 327.8646
Coming to the Kern County Museum June 15! Tickets on sale NOW at the Museum and Vallitix Outlets!
Raise Money!
Have a GREAT time!
Local non-profits can participate in the festival and raise funds by selling food, managing a fun “nutty” activity or selling other “nutty” products.
It’ll be a Nutty-Fun time for the WHOLE FAMILY! Join us for:
FOOD
Cooking Demonstrations Signature Nut Dishes Music Nutty Concoctions Dancing
Visit our Website to see how you can make the Nut Festival your biggest annual fundraiser!
Become a Vendor!
Local companies, restaurants, and individuals - Use the Nut Festival to highlight your business and reach tons of hungry customers! Visit our website to see how you can show off your nut themed wares to thousands!
FOOD
Arts and Crafts Agricultural Exhibits Health Information Contests and did we mention
! n u F ! t y l i u m B a f ’ e n l i o t h t Nu for the w
FOOD!
NUT N NU U UT T
Festiv ival
Kern County County Kern
nu
20133 2013
tti n ’ b u t f u n !
June 15, 2013 @ The Kern County Museum, 3801 Chester Avenue
KCNutfest.com
www.
creating awareness b the cause
Mended Little Hearts of Bakersfield – one child at a time}
{
WRITTEN by Hillary Haenes
Mended Little Hearts of Bakersfield was established in 2006 with the help of Joy Byrom, whose son Jake was born with a severe heart defect called Tri-Cuspid Atretia. The mission of Mended Little Hearts is to support other families who have children born with Congenital Heart Defects (CHD), the most common birth defect among one in every 110 babies born. This local chapter is part of a national support group, Mended Little Hearts that was founded in 2004, with the help of the long standing adult support group Mended Hearts, that gives hope to heart disease patients, their families and caregivers. When the Bakersfield group was started, there were only about seven or eight groups nationally, but over the last several years, there are more than 70 Mended Little Hearts chapters nationwide. “Most families find out about the defect right when their baby is born, and a large majority of them have to have open heart surgery right away. It is a terrifying thing to deal with, especially when you have no idea about it beforehand, and you are expecting a normal experience,” said Joy Byrom, coordinator of the Bakersfield chapter. For the past two years, Byrom has put on large fundraisers that have helped raise more than $50,000 for research and local families. For instance, the group donates $200 for any of their affiliated families whose child has surgery; some of the money is used for meetings or fun gatherings like the group's holiday parties; and they have also sent a few local kids to heart camp. The rest of the money is donated to hospitals in Los Angeles and Fresno, where the kids go to have their surgeries. “I believe we have made a difference in the community just by letting people know we are here to support local families affected by CHD, and that they are not alone,” said Byrom.
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“When my son was born, we had never even heard of CHD, let alone, knew anyone with it … Doctors and nurses are great, but no one understands what you are going through better than another parents.” Every year the Bakersfield support group, which is made up of about 40 people and a few volunteers, celebrates Congenital Heart Defects Awareness Week (Feb. 7 to 14). They set up a table at Lassens Natural Foods & Vitamins and also sell CHD bracelets at a few local schools to spread the word and raise funds for their group. Factoids on Congenital Heart Defects shared by Mended Little Hearts of Bakersfield 1. Congenital Heart Defects (CHD) are the most common birth defects in the United States. 2. One in every 110 babies born is affected by CHD. 3. Approximately 25 percent of children born with CHD will need heart surgery or some other intervention to survive. 4. Most causes of CHD are unknown. 5. An approximate 100 to 200 deaths are due to unrecognized heart defects in newborns every year. 6. The cost for inpatient surgery to repair CHDs exceeds $2.2 billion per year. 7. There are an estimated 2 million CHD survivors in the United States. The future goal of Mended Little Hearts of Bakersfield is to make the public more aware of CHD, and to continue to raise money for much needed research to prolong the lives of these special children. For more information, visit bakersfield.mendedlittlehearts.net or mendedlittlehearts.org.
HOW YOU CAN HELP
To help this cause, here are a few ways your family can get involved: • Volunteer for local Mended Little Hearts events • Make a donation to MLH National or MLH of Bakersfield chapter by visiting their website mendedlittlehearts.org. • Support the local American Heart Association by participating in the Heart Walk on Oct. 13, 2013.
• Provide items for care bags for families with a child in the hospital This year will mark the third time that Mended Little Hearts of Bakersfield will have a booth at the Healthy Bakersfield Expo, which will be held March 23 at Rabobank Theater, 11 a.m. to 3 p.m.
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creating awareness some kind of wonderful
Grady Buck - 19 gallons of blood donated & counting}
{
WRITTEN by Hillary Haenes PHOTOGRAPH by APRIL MASSIRIO
Giving the gift of life by donating his blood is one selfless act that Grady Buck has been doing for almost 30 years. Buck, executive vice president and chief credit officer of Valley Republic Bank, started donating back in 1982, when his boss’ wife was sick and needed blood transfusions. “Another co-worker and I gave blood and then decided to team up and give blood on a continual basis. I have been doing it ever since, even though my buddy left town years ago,” Buck said. This universal type O-negative blood donor is currently part of the 19-Gallon Club at Houchin Community Blood Bank. Buck said he would be well over 20 gallons by now, had he not moved out of town for a few years.
“Donating blood to save lives makes me feel absolutely wonderful. I am not a giving person and pretty self-centered, but giving blood makes me feel like I have given something back to mankind and have some purpose other than doing something for just me,” Buck said.
He also admits to having a low pain threshold, but said the nurses at Houchin are so good at what they do, that you hardly feel anything. This is part of the reason why people are hesitant to donate in the first place, because they are either afraid of needles or think giving blood is going to hurt. “I think it’s extremely important for more people in this community to become consistent blood donors, meaning they can donate every eight weeks. That’s why someone like Grady Buck is so valuable to the blood bank,” said Greg Gallion, president and CEO of Houchin Community Blood Bank. According to Gallion, the blood bank generates about 37,000 units of red blood cells per year and approximately 7,000 units of platelets. There are medical emergencies every day where someone’s life is in need of blood, whether that’s at a local hospital, private cancer and blood disease treatment facility, dialysis center or home health agency. In fact, one out of 10 people who enter a hospital need a blood transfusion.
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Grady Buck
Buck encourages others to take one hour out of their busy schedules every couple of months to help save lives. For more information on donating or about Houchin Community Blood Bank, visit hcbb.com.
When preparing for donation, please keep in mind:
Adult Family Home Agency (AFHA)
• Must be 17 years of age, or 16 years old with parent permission slip.
“Creating Quality Living Options for Adults with Developmental Disabilities”
• Bring a photo ID with date of birth. Even repeat donors must present some form of photo ID.
Please call us at (661) 323-4050 for more information.
• Must weigh 110 pounds, and be taking in 1,200 calories a day.
Creative Connections, Inc.
• To feel your best, please drink plenty of water prior to donating and after your donation. Avoid caffeine — it is dehydrating! • You should be free from all cold, flu or symptoms of infection, and be off of antibiotics for three days.
Would like to connect with loving families willing to care for a Developmentally Delayed Adult in their home
5251 Office Park Dr., Ste. 201 • Bakersfield, CA 93309 Phone: (661) 323-4050 • FAX (661) 323-4056 www.creativeconnectionsinc.org
“Putting People First” Vendored with The Kern Regional Center and serving the Kern County area since August 2005
• Must wait 12 months after a tattoo or body piercing. • Eat a well-balanced meal within two to four hours before donation. • Non U.S. citizens can donate with photo ID showing date of birth.
Houchin Community Blood Bank locations: Main building 5901 Truxtun Ave. New building will be open soon! 11515 Bolthouse Drive at Buena Vista Road
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b seen A.B.L.E 5K run/walk benefiting KHSD Physical Education CALM Dec. 8 Photographs by Brian N. Willhite
Zach, Chris & Natalie Nielsen
Carla Celedon-Wilson & Brian Bell
Bob Zeimet & Don Brakebill
Kristie Spriet, Teresa Hawsey, Liz Parsons & baby Gabrielle Hawsey
Matt & Erin Kloepper
Kelly Thomson, Tracy Street, Nimisha Amin & Will Mackey
611 OAK STREET BAKERSFIELD, CA 93304 • 661.843.7888 • FIATUSAOFBAKERSFIELD.COM
b seen Houchin Blood Bank open house Houchin Blood Bank Dec. 13 Photographs by JOHN HARTE
Greg Gallion, Bill Bolthouse & Tony Leggio
Herb & Rita Loken
Barry & Michelle Zoeller
Greg Gallion, Robin Mangarin-Scott, Jamie Campbell & Jon Van Boening
Bee Barmann & Vince Fong Lauren Enriquez, Christina Scrivner & Joy Invina
Mary & Angelo Mazzei & Paul Dhanens
Bob Smith, Jeff Andrew & Chad Hathaway
FIAT OF BAKERSFIELD
611 Oak Street • (661) 843-7888 • Fiatusaofbakersfield.com
b seen St. Francis CrabFest & RibFest - St. Francis School fundraiser Kern County Fairgrounds Jan. 18 Photographs by Carla Rivas
Brian Ryder, Adam Pope, Dan Wilke & Bobbie Straw
Christiane & Patrick Camou
Laura Tague, Alejandra Contreras & Diane Perri
Barry & Michelle Zoeller
Shelly Phoenix, Monsignor Craig Harrison & Adrian Pacheco
Introducing The All New
Bill & Stephanie Van Skike
John & Ginette Brock
Olivia & Dianne Ochoa
2014 MAZDA 6 SKYACTIV 38 MPG
BAKERSFIELD MAZDA
(661) 328-8000 - 3201 Cattle Drive
•
w w w. b a k e r s f i e l d m a z d a . c o m
In The Auto Mall
b seen Rio Bravo Run/ Cyclocross Rio Bravo Ranch Jan. 19
Sandy Chambers & Monica Cervantes
Photographs by Brian N. Willhite
Rob Goff finishes the race
Caleb Rodriguez on the rock wall
Lori Setser & Jill Johansen
Cliff Johansen & Michael Musacco
Bonnie Meeks, Eric Hagemeier, Alex Spolsdoff & Travis Bowling
Zayd Pulskamp & Charlie Rous
2013 Mitsubishi OUTLANDER SPORT $
159/Month
189/Month
$
For 24 Months
For 36 Months
$2,599 DRIVE-OFF ONE AT THIS PRICE
#69518/011851
2013 Mitsubishi LANCER ES
Photo for illustration purposes only
Photo for illustration purposes only
$2,499 DRIVE-OFF ONE AT THIS PRICE #49929/007897
*Lease payment examples include required refundable security deposit. 2013 Mitsubishi Lancer ES at 24 month lease: $159/Month. MSRP $18,285 plus $825 destination charge. 2013 Mitsubishi Outlander Sport at 36 month lease: $189/Month. MSRP $21,530 plus $825 destination charge. Excludes tax, license, title, registration, documentation fees, insurance and the like. Available through Mitsubishi Motors Credit of America, subject to approved credit and insurance. Retailer price, terms and vehicle availability may vary. Other lease terms/details apply. May not combine with factory cash rebates. 12,000 miles per year at $0.15 over. Offers valid through 1/13/2013. Prices plus government fees and taxes, any dealer document preparation charge, and any emission testing charge. All offers are on approved credit. Prices good through close of business on date of publication. Expires 2/28/13.
Bakersfield MITSUBISHI 4600 Wible Rd
In The Bakersfield Automall
661-617-2309
bakersfieldmitsubishi.com
BAKERSFIELD
CHRYSLER JEEP® W W W. D R I V E C J . C O M
b seen Brimhall Farmers Market Brimhall & Calloway Jan. 19 Photographs by Brian N. Willhite
Emma, Carmen & Cillian Baker
Rhonda Nicholas
Vicki Pha & Brent Lee Bill & Diana Herrera
Ally & AnneMarie Eggert
Kaitlyn & Nick Barry
Mary & Ray Graham
2 013 J E E P G R A N D C H E RO K E E S RT ®
VAPOR/ALPINE EDITIONS
BAKERSFIELD
CHRYSLER JEEP
®
3101 Cattle Drive • Bakersfield Auto Mall • (661) 832-3000 • www.drivecj.com
BAKERSFIELD
CHRYSLER JEEP® W W W. D R I V E C J . C O M
b seen 3rd annual NorCal vs SoCal California State Cyclocross Championship Hart Park Jan. 20 Photographs by Brian N. Willhite
Kristabel & Ernest Garcia-Diaz
Karson Montijo Courtney & Brian Comer Zach Bass, Ken D
ick & Zac Stanley
Parker & David Rous
Cayla & David Crockwell
Isaac Dennis
2013 Jeep Wrangler Unlimited
BAKERSFIELD
CHRYSLER JEEP
®
3101 Cattle Drive • Bakersfield Auto Mall • (661) 832-3000 • www.drivecj.com
last look life & happiness
{12 helpful tips to COMPILED by Hillary Haenes
de-clutter your life}
Next time your mind feels bogged down and overwhelmed with clutter in your home, at the office, or if your spirit needs lifting, consider these 12 tips to alleviate clutter in your life.
LIFT YOUR SPIRITS
1 2
Surround yourself with positive people.
Being around happy people will lift your spirits and put you in a cheerful mood.
Go ahead, and do what you love. Eliminate
other people’s negativity in your life. Don’t let depressing comments and judgments interfere in your environment.
3
Be generous. Give books, clothes and household items to friends or family who may need them. These are things you are finished with and can be passed on to others.
AT HOME
MIND OVER MATTER
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Start with small, manageable chunks. If perfecting organization in your kitchen seems unattainable, or even deciding which wedding gifts to return seems quite difficult, start with something less stressful, like sorting your silverware and utensil drawers. Spend 15 minutes tossing unwanted items and continue this the next day.
Plan. Think about the last time you used or wore an item and what the possibility is of using it within the next year.
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Live in the present day. Most people’s hoarding issues stem from what one “wants to have” or “fears he/she will need to have” in the future.
Establish what is of value. You need to distinguish between important mementos and ones that no longer have value. Put as many treasured items in one box and get rid of the other “stuff” collecting dust.
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Dispose of closet clutter. If you haven’t
worn a pair of Jimmy Choos that were so five years ago, chances are you won’t in the future. So toss them! Have a yard sale, visit a consignment shop or Goodwill, and get rid of anything you haven’t worn in over a year that is just collecting dust in your closet.
Simplify. If you are keeping items “just in case,” remember that you can always purchase another one if you need it again.
IN THE OFFICE
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Underschedule. Unclutter your calendar. This means don’t book as many meetings, social gatherings or personal appointments. Instead, allow yourself more time to relax in your clean and organized home.
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Finish what you start. Keep your projects
under control by starting one at a time and complete it before moving on to the next. You can multitask, but don’t overwhelm yourself with various unfinished work.
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Manage messy desk piles. Everything should have a place. If it doesn’t fit, get rid of it! Organize your messy desk by putting papers in file folders, storing pens and highlighters in a holder and arranging other office supplies neatly in containers inside desk drawers.
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B Well Magazine
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Februar y 2013
Sources: "Unclutter Your Life: Transforming Your Physical, Mental & Emotional Space" by Katherine Gibson; O the Oprah Magazine, De-clutter Your Life Issue, March 2012
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