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G R E AT E R A U S T I N

NSIDE

MD

A HEALING HAND DR. ARTURO ESPINOZA

JANUARY.FEBRUARY 2013

» THE TOP OF THEIR GAME DR. ABIEL GONZALEZ ON SPORTS CHIROPRACTIC FIND YOUR MOTIVATION

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STEPS TO FITNESS

THE TRADITIONAL TOWN DOCTOR DR. CARLOS NAVARRO

QUALITY OF LIFE, QUALITY OF CARE

DR. DANIEL FREDERICK NSIDE AUSTIN MD

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Surprisingly more than what you’d expect from a dental visit

4200 North Lamar, Suite 145 (next to Uchiko) Austin, Texas 512.459.5437 / www.drmoossy.com

NSIDE AUSTIN MD

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nsidethisissue january/february 2013

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cover story dr. daniel frederick

This pain management physician improves his patients’ quality of life by providing excellent quality of care and ensuring his patients are as pain-free as possible at Central Texas Pain Center.

NSIDE Austin MD Magazine January/February 2013

PUBLISHER Angela Strickland

executive EDITOR Erin O’Brien

creative director Elisa Giordano

graphic designers Damaris Fike Cristina Villa Hazar

account executives Stephanie Hawley Mandy McFarland

contributing writers Taylor Davis Jody Joseph Marmel Bridget McCauley Tim Valderrama

PHOTOGRAPHY

Michael Giordano W. Tyler Lackey Mark Matson

events marketing manager Martha Morales

collegiate assistant Kat DelGrande

profiles

18 Dr. Arturo Espinoza

This dedicated chiropractor works to establish chiropractic as an effective solution to suffering, as well as a credible preventative measure, in the medical community at Espinoza Chiropractic Concepts.

editorial intern

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Katrina Torres

20 Dr. Carlos Navarro

NSIDE is a proud member of the Austin Chamber of Commerce.

Following the path of the traditional town doctor, this primary care physician joins the new WellMed clinic in Kyle, lending his skills to patient care and education for the senior community in Central Texas.

www.getnside.com For advertising and/or editorial information, please call 512.506.1248 or email adminatx@getnside.com.

departments 06 08 12 24 30

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nonprofit events enrichment patient fitness

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NSIDE Publications Austin • San Antonio • Corpus Christi Copyright © by NSIDE Media Productions. All rights reserved. Reproduction without the expressed written permission of the publisher is prohibited.


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The fourth annual CharityBash Live Auction raised $120,021 – a new record for the yearly event.

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Stellar Philanthropists

Citizen Generation continues to provide Austinites with opportunities for fun philanthropy, featuring philanthropist Dana Leslie and Austin’s own Alamo Drafthouse. by Taylor Davis

Fourth Annual CharityBash Live Auction Recap

The fourth annual CharityBash Live Auction presented by Loewy Law Firm packed Ballet Austin on Friday, Nov. 9, as 450 eager attendees came ready to bid in the name of charity. After an hour of mingling and learning about the evening’s beneficiaries in the Lexus Lounge while enjoying bites and beverages from Mizu, Fleming’s, Delish Bakery and Grey Goose, everyone filtered into the auction room. That’s when the 20 bachelors and bachelorettes took to the catwalk to strut their stuff and sell their amazing date packages, all benefiting the Center for Child Protection and Seedling Foundation. One by one, the good-looking and creative ladies and gentlemen entertained the crowd in their own unique ways, using ‘80s ski gear, balloon props, backup dancers and muscled men in pilot’s hats. Needless to say, the energy in the room was contagious, resulting in a new fundraising record for the yearly event of $120,021.

Third Annual CharityBash Masquerade Ball

It’s time to show off your best gown or tux and mask, ladies and gentleman, because Citizen Generation’s one black tie event of the year is back on Feb. 9. The third annual CharityBash Masquerade Ball will take place at the iconic Scottish Rite Theater, to benefit local nonprofit Creative Action, formerly known as the Theatre Action Project. Creative Action’s mission is to use the creative arts to activate the academic, emotional and social development of young people. Through in-school curriculum, afterschool programs, youth theater ensembles, camps and more, Creative Action gives Austin’s youth a safe and fun outlet for growth, learning and exploration of creative interests and talents. Furthermore, by combining theater and education, participants share

new experiences that traditional classroom learning does not provide.

Featured Philanthropist: Dana Leslie

Go to Dana Leslie’s house on any given day, and her four rescue dogs and the pack of puppies she’s fostering from Austin Pets Alive! will greet you. Born and raised in Austin, Leslie has always had a love for animals. At the age of 16, she spontaneously adopted a kitten outside of a grocery store from a man who said he was taking the litter to a pound otherwise. Her love for animals has obviously remained, and now she uses fostering puppies from her favorite nonprofit Austin Pets Alive! as a way to teach her 3-and-ahalf-year-old daughter about giving back. “I didn’t want her to think that because we foster puppies that things were going to come and go from her life without staying,” Leslie said. “It’s about cultivating a lifestyle of giving through consistent fostering, and showing her that we are helping these animals get healthy so they can be adopted … and she understands that.” When Leslie, a real estate agent, isn’t showing listings or spending time with her daughter and foster puppies, she may be swinging through a neighborhood garage sale requesting donations for the Austin Shelter for Women and Children. By getting fellow Austinites to donate women and children’s items they haven’t sold, Leslie often racks up several trucks full of in-kind items for the shelter, always leaving behind a professional thank-you note. With her busy career and priority to be the best mother possible, it’s quite impressive that in just two years, Leslie has fostered 50 – yes, 50 – dogs from Austin Pets Alive! This means she’s not only saved countless lives, but is a stellar example of how to fit philanthropy into a busy life.

Featured Business that Gives Back: Alamo Drafthouse

If you live in, or have even only visited, Austin, it’s almost a guarantee that you’ve been to an Alamo Drafthouse. If you’re unfamiliar, they are theaters that show everything from new releases to classics and genre films while allowing patrons to order and enjoy food and beverages without the least bit of pretentiousness. What could be better than that? What makes this business even more noteworthy is the fact that Tim and Karrie League founded Alamo Drafthouse with philanthropy in mind, which continues to be a cornerstone of the company today. Director of Community and Private Events Amy Averett explained that Alamo Drafthouse focuses their giving on four areas: housing and homelessness, education and parent involvement, support of entrepreneurs and support of the film community. As they strategically ensure that these philanthropic focus areas enhance current programming are a natural fit and bring new people to the theaters, Alamo Drafthouse is giving back to the community while growing their reach and sterling reputation across the country. Whether it’s bringing young students in at discounted rates to see the film adaptation of a book they recently read as a class or holding special screenings with ticket sales benefiting a local nonprofit, Alamo Drafthouse neighborhood theaters make it about more than just movie watching. With theater locations popping up everywhere from San Francisco to New York City, we can all be proud to call Alamo Drafthouse an Austin original.

For more information, visit Citizen Generation online at www.citizengeneration.org. NSIDE AUSTIN MD

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The Ultimate in Nightlife

My Yacht Group brings a glamorous VIP experience to Ballet Austin during the Capitol City’s Formula 1 weekend.

My Yacht F1 Club’s “pop-up” nightclub during Austin’s Formula 1 weekend used 20-plus years of experience being immersed in the world of F1, plus eight years of hosting wealthy guests aboard superyachts at the Monaco Grand Prix, to create a VIP nightlife experience at Ballet Austin. The event was both small and intimate in feel and glamorous and worldly in scope, and it proved a big hit with discerning F1 fans and locals seeking a unique party. “It was clear there was room to develop a Monacostyle experience here, and we knew we wanted to keep it small and exclusive,” says My Yacht Group Founder and CEO Nicholas Frankl. “But still, creating a custom nightclub in an unfamiliar town, in the grand prix’s inaugural year was a risk.” The risk, however, paid off. In keeping with the group’s other events (parties in places like Miami during Art Basel and Cannes during the International Film Festival), Frankl partnered with a few select luxury brands. In Austin, Lamborghini North America lined up around $3 million worth of sleek supercars outside the club, including a vintage 350GT and new Aventador and Gallardo models. The cars proved a big draw, with celebrity guests like Mauricio Umansky of “The Real Housewives of Beverly Hills” and “Supernatural” actor Jared Padalecki receiving personal test-drives. The Patrón Spirits Lounge offered a chilled-out experience, with an interactive photo booth, a tasting wall

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with custom libations such as the My Yacht Margarita and tequila cake pops and fountains in a room that featured iconic F1 imagery from renowned motor racing photographers, Sutton Images. But the heart of the club was the main room, where DJ Alex Karlsson ensured a “magic of Monaco” vibe with a cool mix of EDM and club classics, regularly enhanced by the Golden Girls (12 gorgeous, gold-clad models) sashaying to guests’ tables with sparklers and bottles. In those bottles were magnums and $10,000 Jeroboams 24-karat-gold-flecked champagne by French champagne house Comte de Mazeray (Luxor in the rest of the world), using the club as its USA launch platform. Unsurprisingly, both the girls and the bubbly proved a big hit with customers that included the likes of Matt LeBlanc, F1 drivers Petrov, Kobayashi, Vergne and Rossi, USA Olympic swimmer Shaun Jordan and COTA CEO Bobby Epstein. “Our main objective was to create a special atmosphere, bring some of that great ambience that makes Monaco during the Grand Prix so electric and most importantly, ensure our guests and our partners were happy with the experience,” Frankl says. “We could not be happier with the response we received, not only from them, but from the city, too. Austin really embraced us, and we’re really thankful for that. It’s a great place, and we’re definitely looking forward to returning in 2013.”


[ nside / events ]

Food for Music

Austinites took to the pantry and donated canned goods for music and fun.

Maria’s Community Food Drive hosted a concert and five-day food drive from Nov. 11 to 15 at Maria’s Taco Xpress. Renowned songwriter and performer, as well as Austin favorite, Bill Carter was the main attraction for all participants, who also enjoyed free chips and salsa for bringing five cans to donate.

Thank you to our generous sponsors who made this event possible: Four Leaf Limo and Dyezz Surveillance

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Fun, Festive Donations

Friends of HOWTO think outwardly during the holidays. HOWTO’s Super Holiday Mixer with Social Latino was celebrated on the evening of Dec. 13 at Belmont Austin. As guests arrived with toys or donations in hand, they enjoyed holiday cheer throughout the evening with cocktails and music from the Kevin Witt Jazz Trio.

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november networking mixer at Meduse

Honoring: Charles Maund Toyota Benefiting: Cystic Fibrosis of Austin photography by WÂ Tyler Lackey

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[ nside / enrichment ]

Change must be for you.

This is Me!

Want a new you for the New Year? Ring in 2013 by setting goals and working to improve yourself. by Bridget McCauley

“Welcome to a new year, a new you!” How many times have you already read or heard this in 2013? The expectation of change with a new calendar year is psychologically intriguing. What makes change bigger, better and brighter when it happens in January versus the middle of the long, hot Austin summer? Is it just good marketing? As Susan Cain noted in her book, “Quiet: The Power of Introverts in a World that Can’t Stop Thinking,” the self-help industry has spent $11 billion a year to encourage change as we strive to achieve the societal prescribed ideal self. We live in a world where a Google search of “ideal self” yields 82,000 results, including images and diagrams that are confusing and overwhelming. According to Carl Rogers, one of the most influential psychologists of the 20th century, “the curious paradox is that when I accept myself just as I am, then I can change.” One edict that holds true regarding change is the assertion that true transformation will not happen until a person is able and willing. The original meaning of the word “will” is a philosophical term

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relating to intention and purpose, which is not magically available on Jan. 1. We frequently find people with a list of things that must happen before change is possible. We may wait for someone else to change first in a relationship, we might wait for the latest elected official to make a detour on the way to the fiscal cliff before we change our spending habits, we might wait for the local gym to offer a membership special to feel better in our body or we might wait for a friend to send a text or email before we allow ourselves to schedule a personal visit. The New Year is a great time to feel refreshed, and as Rogers profoundly states in his book, “On Becoming a Person,” say, “this is me!” The New Year is a great time to take stock in what is helping you feel connected to what you truly want and shed the list of “should” gathered in 2012. Whether from the media, co-workers, family, friends or the latest reality TV show, expectations are not inherently negative. They help us work toward our goals. A resolution is the act of determining or the decision to do something. There is an unbridled

collective energy any time a lot of people decide simultaneously to make a shift. Many life goals we set in January fail because they may not be clearly defined, they may not be aligned with our willingness or they may not be practical or realistic. Whenever you decide you want to make a shift this New Year, set realistic goals for yourself, or set one goal. Goals are simply an objective, measureable end result. We like goals because they show our hard work, and we feel great when we have achieved a goal because the value assigned is personal. It’s important we define our own goals. Seeking input from others helps us gather momentum, but make sure you have ownership of your own goals. Change is slow and challenging at times; we often feel the realization of true change days, months or years later. When embarking on any change in life, it is important to identify your support system and rely on those who will encourage you as your motivation waxes and wanes. Be sure to pick people who have a similar attitude and perspective about acceptance and change. Criticizing yourself will definitely not maintain your willingness to change. Perhaps consider resolving to plan and prepare for change. In doing this, you will develop the internal commitment to maintain change and to decide if your goals are aligned with the “this is me” attitude Rogers challenges us to adopt. Research has supported mindfulness practices as important in developing the mental stillness important to quieting your own internal critic. In their study entitled “Mindfulness and Negative Automatic Thinking,” Frewen, et. al., concluded that the capacity to let go of negative thinking may increase an individual’s capacity for cognitive flexibility, which frees the individual to direct his or her attention toward more adaptive lines of thought, problem solving and courses of action. As 2013 begins, take time to appreciate something in your life and decide what shifts will help you feel more internally aligned. Change must be for you. Others will be able to appreciate the gifts you share after you feel better about yourself. Resist the commercial push to strive for the new you and plan, prepare and work toward strengthening and improving the current you.

Bridget McCauley, LPC, is the clinical director at Cedar Springs Austin, an eating disorder treatment center. For more information, please call 512-732-2400 or visit www.cedarspringsaustin.com.


LIVING WITH PAIN?

WE CAN HELP! COMMONLY TREATED AILMENTS:

TO GET ACTIVE AGAIN AND LIVE PAIN-FREE, CALL DR. ARTURO ESPINOZA TODAY!

Chronic Back and Neck Pain

Recurring Migraines and Headaches

Sports Injuries

Fibromyalgia

Disc Herniations

Sciatica/ Pinched Nerves

Foot Pain/ Plantar Fasciitis

$79

FOR THE FIRST VISIT (Includes X-Rays)

DR. ARTURO ESPINOZA

(512) 302-4773 NORTH: 1929-E Peyton Gin Rd, Austin, TX / SOUTH: 1901 William Cannon #127, Austin TX N S I D E A U S T I N M D 13 www.drespinozacc.com


Taking Away the pain

++++++++++++++

Pain management physician Dr. Daniel Frederick provides excellent quality of care to his patients to improve their quality of life at Central Texas Pain Center. By Jody Joseph Marmel Photography by Michael Giordano

B

orn in New Orleans, La., Dr. Daniel Frederick completed his undergraduate studies with a Bachelor of Arts in Psychology at the University of Texas in Austin. He went on to receive his medical degree at the University of Texas Medical Branch in Galveston, Texas. Frederick then traveled to Gainesville, Fla., to complete an anesthesiology residency at the University of Florida Shands Hospital. After practicing anesthesia for two years, Frederick wanted to further his studies and pursued medical training at Emory University in Atlanta, Ga., where he completed a pain management fellowship. “While I enjoyed working with my hands and doing anesthesia procedures, I realized that I wanted to have the doctor-patient relationship that is lacking in anesthesia,” Frederick says. “Pain management was the route to take, and I am very happy that I did follow my dreams. With pain management, you get to treat the whole patient. You get to know their disease state, social situation and

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mental state. Therefore, there is great potential for having a long-term impact in improving their situation.” After practicing pain management for five years, Frederick joined Central Texas Pain Center in San Marcos in July 2011. He is board certified in anesthesiology and pain management by the American Society of Anesthesiologists. As a partner and owner of Central Texas Pain Center, Frederick practices mainly in the Austin office. Dr. Eric Miller in New Braunfels found the Central Texas Pain Center, Frederick explains. “After I practiced pain management for several years in Austin, Dr. Miller offered me the opportunity to join his practice as a partner. I jumped at the opportunity, as Central Texas Pain Center had always had the reputation as an outstanding, highly reputable, ethical medical practice that always provided the highest level of medical care. The decision to be a part of this wonderful practice was not a hard decision at all. It has been one of the best moves I have made.” Frederick supports the philosophies of Cen-

tral Texas Pain Center. The center is “committed to treating patients suffering from any type of acute or chronic pain and restoring them to their previous level of functionality,” Frederick says, emphasizing that each patient is different and each case is unique due to the individual being treated. “Patients with simple problems such as a one level herniated disc in the low back with pain radiating into the legs, also known as sciatica, can experience immediate and drastic pain reduction with an epidural steroid injection,” Frederick says. “Other patients with more complicated problems such as multilevel disc disease and arthritic spine and joints may require a combination of treatments such as physical therapy and possibly steroid injections and medication management.” Frederick stresses the importance of treating each patient with a network of other selected specialists who may be needed to help in the process of pain management. “I communicate on a daily basis with selected physical therapists and psychologists on how to best manage our mutual patients to achieve pain reduction and return the patient to


“

Taking away pain from those who are suffering is the most rewarding aspect of being a pain management physician.�


With pain management, you get to treat the whole patient.”

their healthy state.” It is a wonderful approach for the patient, but the quality of care that is shared amongst fellow physicians and medical care therapists working toward a common goal is also admirable. The goal is to use their collective progress reports and findings and get patients back to their level of functionality without any pain. Frederick also treats patients with complex conditions such as lumbar post-laminectomy syndrome (patients who have had back surgery, but still have pain) and complex regional pain syndrome (a pain syndrome usually precipitated by trauma whereby the pain fibers keep sending pain signals to the brain even though the site is healed) by inserting a spinal cord stimulator into the epidural space (sending electrical signals to the spinal nerves that turn off the pain signals from the nerves), which often produces dramatic results in pain reduction. The list seems endless on the pain management

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spectrum. Frederick adds just a few more examples of what can be treated and how: “In terms of fibromyalgia, there are new medications on the market that, combined with physical therapy, can provide excellent results. Spine facet pain (connecting joints of the spine) is treated with a combination of techniques, physical therapy and X-ray guided steroid injections into these joints. “When chronic pain is unresponsive to other treatments, a spinal morphine pump trial may be an option. Many times, this procedure is beneficial to those patients that are suffering and have had no relief at all. I also treat end-of-life cancer pain with opioid management to keep the patient as functional and active as possible. I do not want the patient to be debilitated by pain at all.” Gaining the knowledge of all the types of pain Frederick manages, it is quite obvious that he is the doctor to go to for any type of pain problem. Being a local is an added plus for those Austinites who need Frederick’s help now and those who may

need his help in the future. Frederick has not only the experience and knowledge to have gained a wonderful reputation, but also caring ways, which put the finishing touches on all of his patients. “Taking the pain away from those that are suffering is the most rewarding aspect of being a pain management physician,” Frederick says. “This is my job, my mission, and I make sure that my patients are as pain-free as possible.” Central Texas Pain Center “has a wonderful, caring staff,” he says. “We work closely with patients and their other medical providers to create a unique plan for each patient. We also make sure that we see our patients in a timely manner.” Having clinics in New Braunfels and San Antonio, headed by Miller and Dr. Kanishka Monis, “Patient satisfaction is second to none,” Frederick adds. This holds true for the clinics in San Marcos and Austin, as well. Pain management specialists deal with the whole patient. “It is a long-term relationship in some cases, and we get to see the results and are rewarded by the patients on a daily basis,” Frederick says. “Being in this field of medicine requires the most human side of all. It is an art form with a whole lot of caring and a medical plan devised for each patient that is unlike any other. “You can’t go by an algorithm. Each patient is an individual, and they each need a different plan to follow. At Central Texas Pain Center, all the physicians truly do care, and we make sure that the patient knows this from the moment they walk in.” Frederick’s long-term goals are “to continue to provide quality care and achieve high patient satisfaction. I also want to keep building on the wonderful reputation of Central Texas Pain Center. It is a top pain management practice in Central Texas, and I plan on continuing with their success.” In his spare time, Frederick enjoys spending time with his family, playing tennis and fishing. He remains active in the medical community through his memberships in the International Spine Intervention Society, the Texas Pain Society, the Texas Medical Association and the Travis County Medical Society.

For more information, visit www.centraltexaspain center.com. To make an appointment, call 512-4981029.


The only EXCLUSIVE Pediatric Ear Reconstructive Surgeon in the United States A WORLD RENOWNED CENTER for pediatric ear reconstruction - specifically pertaining to microtia and other congenital ear deformities. Dr. Arturo Bonilla has evaluated and performed thousands of surgeries in order to correct these ear deformities. Our goal is to offer the very best in care to children with microtia and other ear deformities, as well as to extend encouragement and support for our patients’ caretakers.

ARTURO BONILLA, M.D.

Pediatric Ear Reconstructive Surgeon

before

after

before

after

www.microtia.net

9502 Huebner Rd. Suite. 301 / San Antonio TX 78240 210-477-EARS (3277)

NSIDE AUSTIN MD

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Reinventing the Wheel of Medicine Advocating for the importance of chiropractic in medicine and health care, Dr. Arturo Espinoza provides his patients with a healing hand at Espinoza Chiropractic Concepts. by Jody Joseph Marmel Photography by Michael Giordano

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Dr. Arturo Espinoza, a native Texan, graduated from Parker University of Chiropractic in 1996 and began practicing in San Antonio shortly after. During his two years in San Antonio, he served as director on the Southwest Texas IPA board, which delivered health care to surrounding San Antonio communities. In 1997, Espinoza relocated to Austin, where he became the clinical director of Austin Osteopathic Concepts, a multidisciplinary clinic. He utilized his knowledge and skills in family practice to specialize in pain management. After 13 successful years, he decided to shift his focus on developing his own private practice, Espinoza Chiropractic Concepts, in 2010. Espinoza’s career choice first became clear when he was 21 years old. He injured a lower back disc and suffered from a great deal of discomfort for approximately one year. “I tried medical treatments and physical therapy, but it wasn’t until I visited a chiropractor that I finally felt relief from my pain,” Espinoza says. “That’s when I knew what I wanted to do for the rest of my life.” While many people may associate chiropractic treatment solely with back and neck pain, Espinoza’s office actually consults and treats a wide variety of ailments. As expected, Espinoza’s patients initially come for a consult to address complaints of neck and lower back pain. However, “most patients do not realize that the symptoms they are experiencing in various parts of their body can stem from the vertebral column,” Espinoza says. “For example, migraines and tension headaches are commonly the side effects of an upper cervical subluxation or postural deviation. So even though people seek chiropractic services to alleviate neck and back pain, they are often pleasantly surprised to find relief in other areas, as well.” Reducing the occurrence and severity of migraines and tension headaches is incredibly common at Espinoza Chiropractic Concepts. Subluxation and postural deviation are important terms to comprehend in order to better understand the corrective care practice that Espinoza Chiropractic Concepts has to offer. “Subluxation is when one or more of the vertebras move out of their normal position and create pressure on or irritate spinal nerves that exit from each of the bones in your spine,” Espinoza says. “The actual loss of function or movement of those vertebras can interfere with the signals traveling through your nerves and then cause those nerves to malfunction. If there is an interference with the signals traveling over your nerves, parts of your body will not get the

proper nerve message and will not be able to fully function.” Postural deviation is commonly seen in anyone who has a curved spine. The curve of the spine results in poor posture, often visible in a “hunchback” stance. “Even though poor posture is quite common, it is very detrimental,” Espinoza says. “Postural deviation is equivalent to, or can be the actual cause of, vertebral subluxation. One can actually cause the other. “At Espinoza Chiropractic Concepts, we focus on identifying those subluxations and postural deviations of the spine through structural and radiographic examination. Once those have been identified, we treat our patients with specific corrective adjustments that mobilize those vertebral segments in order to restore the normal healing function of the nervous system.” As is the case with treating migraines and tension headaches, Espinoza is able to treat all musculoskeletal conditions that affect the nerves of the body and commonly produce nerve pain or numbness and tingling sensations once those postural deviations and subluxations have been identified. Some other conditions Espinoza Chiropractic Concepts commonly treats include carpal tunnel syndrome, degenerative knee conditions, a variety of sports injuries and foot injuries. But even though chiropractic services can treat several types of ailments, some family physicians aren’t always sure when to use chiropractic treatment for their patients. As a result, people in need of chiropractic services don’t always get referred over. “Society has become increasingly reliant on medication to solve their ailments, adopting the mentality that if you don’t have pain in the moment, then you don’t have a problem,” Espinoza says. “People in pain will rely on medication or prematurely undergo surgical procedures and other medical treatments, and my office is almost always a last resort.” People who visit Espinoza have often tried everything else and are desperate to be able to be active and enjoy life again. The vast majority of patients who visit Espinoza have been dealing with their ailments and conditions for many years. They either had an incident that first caused them pain such as a slip or a fall, or they have slowly and increasingly built up back pain from continuously sitting at the computer all day long and exhibiting poor posture. “As a quick fix, many of my patients initially try muscle relaxers or pain relievers so they can continue working, going to school or whatever else their daily routine entails,” Espinoza says. “The pain temporarily goes away, but the condition persists and only gets worse without corrective treatment. “The patients that visit our office quickly notice a vast improvement not only in the

“I want to help others care for their bodies in a more natural way.” pain they are experiencing, but also in their quality of life. Restoring the normal function of the spine in our patients allows their bodies to alleviate the symptoms, decreasing the pain and suffering they have been tolerating and allowing for the restoration of their health.” Espinoza Chiropractic Concepts emphasizes how dangerous constant dependency on medicine can be for the body, stressing in most cases that medicine should really only be used for short-term or emergency care. “I want to help others care for their bodies in a more natural way in order to prevent disease, as well as treat illness,” Espinoza says. “The body has the ability to completely heal itself, but this innate healing requires the normal function of the spine and joints and 100-percent efficiency of the nervous system. “Thomas Edison said, ‘The doctor of the future will give no medicine, but will interest his patients in the care of the human frame, in diet and in the cause and prevention of disease.’ I strive to be that doctor.” Espinoza Chiropractic Concepts has had a great deal of success in the Austin community, but chiropractic practices are still being debated in the medical community at large. Espinoza’s goal is to have the medical community recognize that chiropractic should be part of everyone’s health care. “I will continue to provide the same effective care in hopes that the medical community will start to embrace chiropractic as a credible and effective solution for pain and suffering and as a great preventative measure for future ailments. There are a lot of strong opinions about chiropractic, and I hope the healing I am doing in the community can help change some of those negative opinions to positive ones.”

To get your quality of life back, visit www. drespinozacc.com. You may also call 512-3024773 or email Dr. Arturo Espinoza at drarturo@ drespinozacc.com. NSIDE AUSTIN MD

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A Wealth

of Leadership

With his focus on patient education and preventative care, Dr. Carlos Navarro joins the new WellMed clinic in Kyle, following the path of the traditional “town doctor.” by Jody Joseph Marmel Photography by Mark Matson On the map, Kyle, Texas, is about as far away from Costa Rica as it is from Seattle. Yet for Dr. Carlos Navarro, the peaceful Central Texas community where he sometimes practices medicine may as well be a world away from his native country. Born and raised in Costa Rica, Navarro graduated from the Autonomous University of Medical Sciences of Central America in Costa Rica. He completed his residency in family medicine at Austin medical education programs at Brackenridge Hospital in Austin, where he was selected as chief resident. Today, Navarro is a primary care physician with WellMed Medical Group, one of the fastestgrowing providers of senior health care in Central Texas. He has worked for the past few years with WellMed at Ben White Clinic in South Austin, and now he is lending his skills part-time to one of the newest WellMed clinics: WellMed in Kyle at 902 Rebel Drive. WellMed clinics specialize in the care of Medicare-eligible seniors, and as they are being catered to, older patients in Kyle have already welcomed Navarro with open arms. Navarro is helping WellMed become established in Kyle, as another physician provider is expected to join him soon. Although Navarro spends most of his time at the WellMed clinic in South Austin, Nurse Practitioner Katie Nelson, who is certified in family practice by the American Academy of Nurse Practitioners, is a full-time provider at the Kyle clinic. Navarro’s medical career started in Cedar Park. After he practiced family medicine there for five years, Navarro and his wife, Andrea, were looking to move locally with their children, Camila and Abraham, and sold their previous house. This is when “the perfect storm” took over and changed the course of Navarro’s career path. “After selling the house, my mother needed our help, so we went to Costa Rica to help her for a few months. Those months translated into a year,” Navarro says. “When we returned to Austin, the doors to join WellMed were open, and I decided to take advantage of this opportunity. When I first entered the WellMed system, it was like a breath of fresh air. Today, I still appreciate the fresh air each day I practice here. It is the type of medical practice that suits who I am and how I want to care for my patients.” WellMed clinics focus on the care of Medicare-eligible seniors, and their facilities tout wonderful quality care, as well as go that extra mile to help make their patients’ lifestyles as comfortable and affordable as possible. Having opened three new primary care clinics in October 2012 (Leander, Kyle and Round Rock), WellMed added a new clinic in Austin earlier in the year. WellMed now operates nine clinics in Central Texas, and they expect to announce more developed clinics in Central Texas in the near future..

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los D r. C a r ) o (center r r a v Na greets guests at the grand of opening in Kyle in WellMed 2011 November


Providers such as Navarro are very experienced in the special health care needs of an older demographic. “My training in family medicine prepared me to care for patients of all ages,” Navarro says. Sharing his specialty in family medicine, Navarro “wanted to do it all,” and his specialty covers a vast array of medical knowledge and services. “I have always enjoyed taking care of all of the patients I have had,” he says. “I listened and learned from my instincts, and realized that I have followed the evolution of the town doctor.” The “town doctor” – the one who knows the patient well – is a concept WellMed promotes for its entire patient population. Navarro has found the perfect niche for his medical career, and he plans on staying with WellMed until he is well into his senior years. “There is a tremendous difference in the WellMed model of care and the fee-forservice model,” Navarro says. “I was trained with a social conscience, and WellMed has allowed me to be the kind of physician I have always wanted to be. This is one of the main reasons I decided to join WellMed. I love having time to focus on patient education and disease prevention with the patients and their families.” While his patients are mostly seniors, Navarro sees this as an advantage. “Many patients we see have only been to city clinics. There is a huge difference at WellMed from the minute you walk into one of our clinics,” he says. “The facilities are nice, and since we only care for people with Medicare, the atmosphere tends to be quiet and soothing. In other clinics, this is impossible to achieve.” Seniors present more challenges to the medical community, yet Navarro welcomes the challenges every day. “Older patients present a challenge because they usually suffer from multiple medical conditions and have traditionally had little exposure to preventive medicine,” Navarro says. The WellMed care model has been able to drastically reduce the number of ER visits and hospitalizations of seniors. WellMed is providing not only an excellent service to the senior community, but an affordable and welcoming environment that encourages patients to return for medical help. This, in turn, helps hospitals better manage their ER system because there are fewer seniors going to the ER on an annual basis. The WellMed clinic in Kyle, which is in Hays County, has a large population of seniors who need to be treated. “We will have a nurse practitioner, medical assistant, lab technician, office administrator and registered nurse, and a customer Costa Rican native D service representative,” Navarro says. “We can do blood draws, r. Navarro Carlos focuses strep tests, flu tests and do IV fluids in addition to our main mison care of senior sion of taking care of each senior with the highest quality of care patients at clinics in WellMed possible.” Kyle and South A ustin WellMed in Kyle has started the New Year by sharing health, nutrition and fitness for their well-cared-for patients. Having hosted an event at the beginning of November, “we met with community leaders and many potential patients,” Navarro says. “Their excitement about the clinic was obvious. There is nothing like our clinic nearby, and they really want a physician who can speak Spanish.” WellMed also provides patients with access to a disease management program. “This is a program designed to handle medically complicated patients, and it provides access to home visits from our nurses, social workers, medication adherence supervision and transportation to appointments,” Navarro explains. “Medication compliance is one of the main reasons patients don’t do well and end up in the hospital, so we try hard to avoid this.” Having health coaches who work with the doctor and the patients is also important, according to Navarro. “My health coaches are registered nurses. They are in regular contact with my patients. They are in charge of triaging calls from patients, arranging post-hospital follow-up appointments, diabetic education and assuring medication compliance.” Navarro wants Kyle patients to feel welcome in a new way. “Not only do we Nurse Practitioner get involved in the care of the patients, but they are also involved,” he says. “We Katie Nel son and are not here just to put out the fires. We are here to prevent them.” He cannot D r. C a r los Left, will Navarro, emphasize enough how the WellMed care model provides a “true medical home treat the growing for its patients.” senior population in County Hays WellMed at at Kyle

For more information, visit www.wellmedmedicalgroup.com or call 866-781-WELL (9355).

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DIS COV . E ER YO R UR STRAIGHT SMILE HE Faster and in fewer office visits.

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[ nside / patient ]

Patients with acid reflux are at a greater risk for tooth erosion and periodontal problems.

Ask the

Doctor

Dr. Michael Moossy answers some common questions about dental health and hygiene.

Special to NSIDE

Q:

I have seen people with crowns on their front teeth and have noticed a black line or darkness at the gum line. What is this, and how can it be avoided? The black line is typically the metal showing through the porcelain crown. Modern dentistry allows for all porcelain restorations in which there is no metal used. In doing so, this prevents the black line you see at the gum line. It is common in my practice for a patient to come in with this specific complaint. We routinely correct this by simply replacing the old crown with a newer metalfree restoration.

Q:

I want my teeth to look better, but I don’t want to wear braces. What are my options? Although straightening teeth with orthodontics is often the preferred means of enhancing one’s smile, there are other options that can achieve the desired results. Such methods are cosmetic contouring, which reshapes the teeth, and bonding, which is adding tooth-colored filling material to close gaps, add length or cover dis-

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colorations. These are great alternatives for those who don’t want to go through braces. Lastly, the most longlasting cosmetic procedure is porcelain veneers, which are the porcelain shell that covers the tooth, allowing for a change of shape, color, length, etc. Veneers are often referred to as “instant orthodontics.”

simply removed and refilled. Sometimes, if the existing filling is too large and the surrounding tooth is showing wear, the tooth will need to be crowned to hold it together. Whether refilled or crowned, these newer materials will provide results closer to the natural tooth color, making the restorations nearly invisible.

Q:

Q:

I don’t like the older silver metal fillings in my mouth. What can be done to improve how they look? Small to moderate fillings can be

I have a “gummy” smile. Can anything be done? It’s extremely common for patients to complain about too much gum showing when

they smile. With the advent of laser dentistry, this can be done very easily and painlessly in most cases. Tissue sculpting (gingivectomy) is an important adjunct to achieving a beautiful, healthy smile. Sometimes orthodontics is needed to intrude teeth, as well, depending on the severity of the gum excess.

Q:

I have acid reflux. How does this affect my teeth? Acid reflux, also known as gastroesophageal reflux disease, is a somewhat common problem. Patients with acid reflux are at greater risk for tooth erosion and periodontal problems. The enamel of the teeth begins dissolving at a pH of 5.5, and the pH of stomach acid is 2 or less. Day after day, this exposure to the acid begins to thin and dissolve away the protective coating of the teeth, leaving them noticeably weakened. When the enamel wears away, the sensitive inner dentin layer of the tooth is exposed, and this can lead to additional serious complications with the health of your teeth and mouth. Your dentist or hygienist will often be the first to notice these changes. It is important to note that just because people do not feel the burning symptoms does not mean they do not have acid reflux.

Dr. Michael Moossy’s practice is located at 4200 N. Lamar, Ste. 145, Austin, Texas 78756. For more information, call 512-459-5437 or visit www.drmoossy. com.


[ nside / patient ]

BOTOX 101 Serenity Creek clears the air about the basics of BOTOX. Special to NSIDE

Q:

What is BOTOX, and how does it work? BOTOX Cosmetic is

a prescription medicine (onabotulinumtoxinA) that is directly injected into the muscle to help improve the look of moderate to severe lines and wrinkles. This in-and-out procedure is administered by a health care professional who is certified by BOTOX Cosmetic. This nonsurgical treatment works by blocking the nerve impulses in the muscles being injected. Blocking the nerve impulses reduces the muscle activity that causes lines and wrinkles.

Q:

Will I still be able to make facial expressions? After receiv-

ing a BOTOX treatment, you will not immediately see results. The full effect of BOTOX will be visible anywhere from three to 14 days after the treatment. The treatment will not radically change your facial appearance or make you look like you have “had work done.” You will still be able to make wrinkle- and line-free facial expressions without feeling “frozen.”

Q:

Who can get it? People 18 to 65 years of age are able to receive a

BOTOX Cosmetic treatment. If you are concerned with lines and wrinkles on the face, you are a candidate for the treatment. Persons who are concerned with getting lines and wrinkles, but do not have them yet can get BOTOX as a preventative measure. The lines and wrinkles we get as we age will not form as quickly as they would with BOTOX.

Q:

What causes wrinkles? There are many combinations of many factors causing lines and wrinkles. Cellular changes, collagen depletion, hormone loss and damage caused by free radicals are not the only factors. Contracting facial muscles on a daily basis is the most common. When concentrating, squinting, frowning and even smiling, muscles are contracting all over the face, causing the skin to furrow and fold – these are dynamic wrinkles. Frequently contracting the muscles result in wrinkles lingering around even after the muscles are at rest – these are static wrinkles. BOTOX Cosmetic helps block the nerve impulse to contract those muscles, and will result in less movement to improve the lines and wrinkles. For more information, call 512-419-0303 or visit www.serenitycreek.com.

BOTOX will not radically change your appearance or make you look like you have “had work done.”

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Dear Doctor: Interim Homecare provides a comprehensive array of healthcare services in your patients’ home. Helping your patients with new medications, diabetes management, CHF and other related cardiac complications, COPD, wound care, helping regain strength and mobility or other services that will aid in your patients’ recovery process. We at Interim Healthcare look forward to serving all your needs.

Dear Doctor: Interim Hospice will assist you with those difficult conversations with patients about end of life decisions. We will address pain and other symptoms that your terminal patient may have so they are comfortable during their last days and months. We will help families prepare for the death of their loved one – spiritually, emotionally, and financially.

Interim Hospice 800.678.5711 / 512.454.5711 Austin

Interim Homecare 800.678.5711 / 512.454.5711 AustinN S I D E A U S T I N M D

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Post-Holiday Heartburn If you suffer from more than just occasional heartburn, you may have gastro-esophageal reflux disease. Special to NSIDE

The holidays are over, and most of us probably overindulged more than we’d like to admit! During the holiday season, we may not take occasional reflux too seriously. Yet, if you’re suffering from more than just occasional heartburn, you may in fact have gastro-esophageal reflux disease (GERD). GERD can actually lead to serious health complications and should not be ignored. Acid reflux is termed GERD when a condition develops from the reflux of stomach contents, causing troublesome symptoms and/or complications. And heartburn has nothing to do with your heart, but it can certainly make you feel miserable. More than 40 million (or one in 10) Americans experience acid reflux and heartburn at least once a month, and about 25 million adults suffer daily from heartburn and/or severe reflux. Heartburn can have lots of different causes, including foods, medications, obesity and even stress. If you suffer from heartburn, it’s important to find effective remedies to prevent the reflux from worsening. Heartburn treatment may include lifestyle modifications, medications, home remedies and as a last resort, surgery.

Symptoms of GERD

Not everyone with GERD has heartburn, but the primary symptoms of GERD are heartburn, regurgitation and nausea. Other symptoms to look for include: • Hoarseness • Laryngitis • Sore throat • Chronic dry cough • Asthma • Feeling as if there’s a lump in your throat • Sudden increase in saliva • Chronic bad breath • Earaches • Chest pain/discomfort (call 911 if you experience chest pain)

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More than

40 million Americans experience acid reflux and heartburn at least once a month.

Unfortunately, many people continue to suffer from the symptoms of GERD despite medications. The physicians and surgeons at Scott & White – Round Rock have come together to assist patients who are suffering from GERD with an approach that involves an entire team of experts, including specialists in gastroenterology, pulmonology, ENT and surgery who come together to personalize the treatment for chronic GERD patients. If you continue to suffer from symptoms of GERD and are worried about the long-term consequences of acid reflux or chronic medication use, visit www.heartburn.sw.org for a free heartburn assessment or call 512-509-GERD. Dr. Melvin Lau, a Scott & White Hospital – Round Rock gastroenterologist, serves as medical director, and Dr. F. Paul “Tripp” Buckley III, a general surgeon, is surgical director of the Heartburn & Acid Reflux Center in Round Rock. Buckley is also a nationally recognized leader in the field of the surgical correction of GERD.

Scott & White Healthcare’s Heartburn and Reflux Center offers Central Texans a unique medical team of specialists all in one location with expertise in diagnosis, medical and surgical treatments and care for throat, esophageal and stomach conditions. The Heartburn and Reflux Center also offers patients who qualify the latest clinical trials for reflux treatments.


MORE CLINICS. MORE PHYSICIANS. MORE FOR SENIORS.

Allen Mauldin, M.D.

WellMed is a healthcare delivery system with a mission to change the face of health care delivery for seniors through a comprehensive network of contracted and employed physicians and multiple Medicare Advantage Health Plans. Doctors in the WellMed network focus on the health and well-being of Seniors, and believe preventive care is the key to keeping patients healthy.

Carlos Navarro, M.D.

Kenneth Armstrong, M.D.

Through the WellMed Care Model, primary care physicians coordinate patient care with specialists, hospitalists, and other healthcare providers ensuring our patients receive the care they need and deserve. For more information about WellMed, please call 1-888-781-WELL (9355)

WellMed is proud to announce the opening of three new clinics to the Austin area.

WellMed at Leander Allen Mauldin, M.D. Family Practice 2701 South Highway 183 Suite B Leander, TX 78641 (512) 259-5111

WellMed at Kyle Carlos Navarro, M.D. Family Practice 902 Rebel Dr. Kyle, TX 78640 (512) 268-2613

WellMed at Round Rock Kenneth Armstrong, M.D. Family Practice 511 Oakwood Blvd. Suite 103 Round Rock, TX 78681 (512) 388-9495

www.WellMedMedicalGroup.com

NSIDE AUSTIN MD

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TJ110512


[ nside / fitness ]

Keeping Athletes at the Top of Their Game Dr. Abiel Gonzalez answers some common questions about sports chiropractic and sports-related injuries. Special to NSIDE

Q:

I am an avid runner and have had plantar fasciitis on my left foot on and off for the past three years. How can a sports chiropractor help me? Plantar fasciitis is a common repetitive stress injury seen in many athletes, especially runners. There is a reason your plantar fasciitis is on one foot and not the other. There could be dysfunction in the foot, ankle, knee, hip, low back or a combination of multiple areas that are causing extra stress and compensation upon the plantar fascia. Pelvic unleveling may cause a leg length discrepancy, placing more stress and bodyweight on the joints and muscles of the shorter leg. Muscular imbalances and decreased flexibility can further place added stress on joints and soft tissue structures. Abnormal biomechanics in the foot can cause pes planus, or a flat foot, which places added stress on the connective tissue in the arch of the foot. Everything listed is a possible cause, but the cause is difficult to determine without a structural or physical exam. Sports chiropractors assess the body as a whole – meaning we don’t look primarily where you are experiencing symptoms, but rather at the biomechanical fault in the body that is causing the symptoms. Possible treatment methods include chiropractic manipulation, soft tissue therapy, passive modalities such as e-stim and therapeutic ultrasound and individualized rehabilitation programs, as well as orthotics to improve the biomechanics of the joints in the feet. It is important to seek treatment early once you start

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experiencing symptoms to prevent repetitive stress syndrome and the formation of scar tissue, which takes much longer to alleviate and delays recovery.

Q:

What distinguishes a sports chiropractor from other chiropractors? Aren’t they the same? Sports chiropractic is a branch of chiropractic that specializes in sports injuries. Chiropractors are musculoskeletal specialists who correct normal biomechanics of the body. By stimulating the nervous system with chiropractic manipulation, the body is a more efficient running machine capable of healing and repairing itself more effectively. Chiropractic in general focuses beyond the symptoms the body is presenting with and emphasizes improving the function of the injured body part. What separates sports chiropractic is the specialized care the athlete receives. Once pain is alleviated and function is restored, prevention of the same injury is thoroughly addressed to prevent future complications such as loss of range of motion, arthritis and other degenerative problems. Strength and conditioning are vital to improving and preventing complications to an injury. Prescribed customized rehabilitation and exercise programs are essential to preventing re-exacerbations, as well as to improving performance. Sports chiropractors also utilize myofascial techniques such as ART (active release technique), Graston soft tissue technique and kinesiotape to help mobilize soft tissue structure

and correct muscular imbalances. There are numerous diplomates and certifications, including CCSP (certified chiropractic sports practitioner) and CSCS (certified strength and conditioning specialist) to help further sports chiropractors’ education.

Q:

I’ve always thought chiropractors only worked on problems in the spine. What other types of injuries do they treat? Chiropractors definitely emphasize the importance of the spine. We understand that everything in the body, in one form or another, is connected to the vertebral column. By correcting its biomechanics and decreasing interference with the corresponding exiting and entering nerves, the body functions more efficiently at all levels. However, sports chiropractors are trained and educated in the treatment and management of numerous orthopedic injuries. Any musculoskeletal complaint that is not a complete tear of a ligament or tendon and/or a fracture in a bone can be treated with chiropractic care. Sports chiropractors specialize not only in the common

ailments of low back pain, sacroiliac pain, neck pain, headaches, disc bulges/herniations and radiculopathies, but also in many sports injuries. Plantar fasciitis, Achilles tendonitis, anterior/posterior shin splints, jumper’s/runner’s knee, IT band friction syndrome, piriformis syndrome, shoulder impingements, biceps tendon/rotator cuff tears, tennis/golfer’s elbow and carpal tunnel syndrome are just a few conditions sports chiropractors treat. As mentioned before, the body is always treated as a whole. Just because you’re experiencing symptoms in one area of your body doesn’t mean that is where the problem is coming from. Many professional athletes seek the care of sports chiropractors to ensure a speedy recovery from injuries in their sports, but many elect to receive care for the noticeable benefits in performance.

Q:

I’m a baseball pitcher and have had shoulder issues the past two seasons. I’ve been going to a massage therapist, which helps,


Sports chiropractors assess the body as a whole. but the pain always comes back. What does a sports chiropractor do differently? In throwing sports, shoulder pain is often the result of a muscular imbalance between the shoulder’s internal and external rotators. This imbalance can place added stress on the ligaments and tendons, as well as the labrum, or joint capsule of the shoulder, which is a

more time-consuming recovery process. Overcompensation of the shoulder from a dysfunction in the elbow or other joint is also a possible culprit. Similarly to massage therapists, chiropractors perform myofascial therapies. However, there are many different soft-tissue mobilization techniques. Sports chiropractors often are certified in ART and/

or the Graston soft tissue technique, which are very distinct and more effective compared to traditional Swedish and deep-tissue massages. Between your skin and muscles are layers of connective tissue that often adhere to muscles and tendons. Sports chiropractor’s tissue work is aimed toward reducing these adhesions of connective tissue off muscles to increase range of motion and flexibility. By breaking up the adhesions on muscles, stress is reduced on various joints of the body. Myofascial therapy is only one tool chiropractors utilize. Improving the biomechanics of the body through manipulation, correcting muscular imbalances and postural deviations through a rehabilitation program, adding extra support with kinesiotape and controlling acute symptoms through passive modalities may be the extra edge you need on your injury.

Dr. Abiel Gonzalez is a born and raised Houstonian who completed all of his academics in the greater Houston vicinity. Before relocating to Austin, Gonzalez practiced as a sports chiropractor in The Woodlands, Texas, specializing in sports injuries and exercise physiology. Gonzalez graduated from the University of Houston at Clear Lake with a B.S. in Fitness and Human Performance. For his graduate studies, he attended Texas Chiropractic College, where he graduated with a B.S. in Human Biology and received his Doctorate Chiropractic degree. During his last year of clinical training, Gonzalez was selected as a chiropractic intern for the Rice University Athletic Department. At the time of his undergraduate studies, he worked as a certified personal trainer for three years, helping motivate and educate individuals about fitness and lifestyle modifications. He also has experience serving as the medical staff advisor for Nike Football SPARQ Combines, where he has treated and prevented various sports injuries in high school athletes. Gonzalez completed his diplomate as a certified chiropractic sports practitioner (CCSP), and he is certified and licensed through the National Board of Chiropractic Examiners and the Texas Board of Chiropractic Examiners.

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www.centraltexaspaincenter.com Call 512.498.1029 for an appointment

Dr. Daniel Frederick

PHYSICIAN DIRECTED PAIN MANAGEMENT AND REHABILITATION NSIDE AUSTIN MD

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What’s My Motivation? Want to get fit, enjoy the added health benefits and have fun while you do it? Try these five suggestions to help you get motivated to exercise. by Tim Valderrama

u Think about how awful you will feel if you don’t

w Make exercising an exciting and fun experience

Once you start exercising, you will experience the release of endorphins in your body, which give you a natural high. How do you want to feel today: yucky or energized? This endorphin release is the body form of a pill that’s natural, not human-made. It’s free!

Find an activity that is fun to do – walking, hiking or biking, for example. You can also sign up for a 5K race so you will have to be ready to walk or run the race by a certain date. This will give you a reason to train for something. You can even join a bike club. Make it fun!

v Visualize

x Workout with a friend or trainer

Visualize how you are going to look once you reach your goal of losing that 10 or 20 pounds or getting rock-hard abs. Picture yourself running for 20 minutes and imagine how good you will feel. If you can only do 10 pushups and you want to do 15, visualize yourself doing 15 pushups. Picture yourself doing them and count each one  in your mind.  Many top athletes use visualization to help get past performance plateaus.

Find a workout buddy who can help you stay accountable. Or if you’d rather, hire a professional so you can proceed with discipline, motivation and accountability toward your goal.

y Think long-term health benefits

As I mentioned in my previous point, physical appearance is a huge motivating factor, but your health should be an even bigger one. The thing

with health is that we do not “see” it. We become more and more concerned with being healthy and living a better quality of life as we get older. Use this to your advantage to motivate yourself to exercise. The list of health benefits that exercising provides is just enormous. By thinking about maintaining a high quality of life for years to come, you are thinking long term, and thus, you can find the proper amount of motivation to  stay active even during times when you feel like giving up. We all want to be healthy, and going through health concerns brings about much stress to our lives, as well as to the lives of those we love. When I hear of parents or grandparents who are changing their lifestyle and becoming more active so they can be around  to see their children grow up, I am so proud of them. That’s one of the strongest motivations you could ever have to turn your life around with exercise! If you need professional assistance, fill out a form at www.austinxfit.com.

Physical appearance is a huge motivating factor, but your health should be an even bigger one.

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Tim Valderrama is a fitness expert and CEO of Austin Executive Fitness who has been in the fitness industry for 15 years. He graduated from Texas State with degree in exercise science. Valderrama was featured as one of Austin Fit Magazine’s top trainers in 2010 and 2011. He is also a fitness expert for the National Academy of Sports Medicine, where he works on various case studies. With more than 10,000 hours dedicated to personal training, Valderrama constantly stays busy working with Austin’s top executives, helping them channel their stress through proper nutrition and exercise.


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Route: Beautiful 7K (4.35 m) technical route along the River Walk (route includes ramps and stairs)

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NSIDE AUSTIN MD

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NSIDE AUSTIN MD

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