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“Official” Health and Fitness Magazine of Oklahoma

December/January 2013

Oncology Thyroid Health

Give the Gift of Life

The Toby Keith Foundation

OK Kids Korral


Ring In The New Year With Healthy, Beautful Legs!


CONTENTS

Volume 3, Issue 2

DECEMBER/JANUARY 2013 Gov. Fallin: Healthy Eating During The Holiday Season 8 Lt. Gov: A Great Year For Oklahoma 9

PRIME Five Ways To Save And Shop For Christmas 10 Stillwater Medical Center Diabetes Care Services: Life Saving Education 12 Oral Cancer Is Not A Laughing Matter 14 A Picture Of Health Versus The Quality Of Life 15 Oncologist Dr. Mark Genesen Talks About Cervical Cancer 16 Can Foods Make Varicose Veins Worse? 18 New Cervical Cancer Screening Guidelines Save Lives 20 New Treatment Successful For Overactive Bladder 21 A Chance Of A Lifetime Changes Many Lives 22

FITNESS New Year’s Resolution: Finding The Right Fitness Regimen 23 A Thousand Miles To A Healthier You 25 Planning On Having Elective Surgery? A Few Things You should Know 26

FOODIES A Show-Stopping Holiday Meal 28 Tour De Cure, A Ride For Diabetes 31

BABIES ON BOARD You Can Make A Difference In A Child’s Life 32 OLBR Reaching Beyond Troubled Teens 34

TALK

COVER PHOTO AND CONTENTS COURTESY OF ELAINE SHOCK, SHOCK INC.

2012 Year-End Tax Planning 35 A Home Away From Home For Toby’s Kids 36 The Gift Of Life After A Death 38 A Second Chance At Life 40 Blood Donation - It Does Matter 42 Bryan White’s Christmas Comes To Oklahoma 43

Toby Keith talks about the OK Kids Korral being built on the OU Medical Center Campus pg. 36

PET HEALTH Freedom Dogs Touch Many Lives 44 Help! We Need A Home For The Holidays 45 Helpful Tips For Those Long Winter Days When You Can’t Go Outside 46

IN EVERY ISSUE Publisher/ Editor's Letter ............................................................... 6 Governor Mary Fallin .......................................................................8 Lt. Governor Todd Lamb ................................................................ 9 Fiscal Fitness ...................................................................................10 Ben Cofman Fitness Guru ........................................................... 23 Babies on Board ...................................................................... 32-34

Join the Coversation! If you would like to drop a line say hello or tell us how you feel, email: • Brad Smith at bradokhealth@gmail.com or • Brandy Morris at brandyokhealth@gmail.com

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[GREETINGS]

Publisher’s Letter Contact Brandy at brandyokhealth @gmail.com

Editor’s Letter Contact Bradley Smith at bradokhealth @gmail.com

December/January 2013 Vol 3 - Issue 2 Publisher/ Editorial Director Brandy Morris (405) 614-5373 brandyokhealth@gmail.com Editor-in-Chief/ Advertising Director Bradley Smith (405) 614-2615 bradokhealth@gmail.com Creative Director Stacy L. Beal - Model Tee stacyokhealth@gmail.com Contributing Writers

Hello Everyone,

Happy Holidays!

Oh what fun we had this issue! Bradley, my son Ricky, and I had so much fun visiting with Toby Keith at the beautiful Belmar Golf Club in Moore, Oklahoma. It meant the world to me for my son to meet one of his favorite country singers. Mr. Keith has done and continues to do so much for our troops. In the past 10 years, he has performed in 192 USO shows for our troops in the desert. Mr. Keith took the time out of his busy schedule to visit with us about one of his other passions, helping children who are fighting cancer and his plans to try to make life a little bit easier for them and their families. Thank you Mr. Keith, we hope you have the best year ever! Thank you to the wonderful people at the Toby Keith Foundation as well, we look forward to checking in on the progress of the OK Kids Korral later this year.

It is that time of the year where we have to remember to be safe outside because of the changing weather. Ice and snow on the ground are always a threat to all ages for possible slips and falls so remember that the removal of snow off of your sidewalks, driveways or decks are not all that you need to do. The melting of the snow refreezes and then black ice forms, which in many cases is more dangerous to all walks of life. By putting down salt and sand, you can solve the problem of the black ice forming, making it safer and easier to walk in those areas. If you know an elderly individual that will be in need of assistance this winter, take time out of your busy schedule to help them by making it much safer for them to venture outside this winter season. Bring their mail to them so that they do not have to make a trip to their mailbox. Take them to the grocery store and then help them get their groceries into their house. Help feed their animals to make sure that they are also secure from the harsh winter months. If they are in need of a doctor's appointment or just a simple trip to the pharmacy for their medication, give them a ride. Senior citizens in most cases are on a fixed income and might not be able to afford for a service man to come out, your charitable contribution this season should be to pay for that service man to come out and check their furnaces or heaters. By doing this you will feel so much better knowing that what you have done has greatly impacted someone's life and possibly saved it!

We also have a great story of survival thanks to the kindness of others who donated blood to the Oklahoma Blood Institute. A mother shares her experience of receiving the gift of a liver transplant at the OU Transplant Center and how her life has change. You will also read a story about a family and their son saved the lives of others with organ donation. This is the time of the year when we look back and reflect and ask ourselves, “Have I done enough for others?” Only you know the answer to that question and can decide to do more. When you sit down to write out your New Year's Resolution, make resolutions that you can live with and accomplish. You will feel better when you can check off something that you have done. Our Foodies are back for the holidays! Be sure to check our recipes for some all-time favorites.

God Bless Oklahoma and please have a safe and joyous Holiday Season!

May peace be with you this Christmas! God Bless Our Troops and we hope you are coming home soon. Happy New Year Everyone!

Photographers Bradley Smith Brandy Morris Elaine Shock David Holbrook Sara English Jef Bettens Dr. Dominic M. Pedulla, M.D., F.A.C.C. Greg Cameron Sandra Williams Oklahoma State University Marcy Gray Keenan Garrett CASA Bryan Larison Darren Shaw Life Share Joe Cappa Oklahoma Blood Institute Sharon Eaves Colleen Crummy Shaun Swartz COVER Toby Keith Photo provided by Elaine Shock OK Health and Fitness is a bi-monthly magazine published 6 times a year. Subscription rates are $24.00 for one year. For subscription inquiries please send an email to: bradokhealth@gmail.com or mail check payable to OK Health and Fitness, 7790 North 39th Road, Tryon, Oklahoma 74875-7701 Copyright 2012 Oklahoma Health and Fitness Magazine LLC and OK Health and Fitness Magazine. All rights are reserved. Reproduction of Articles or Advertisements without the expressed written permission of the Publisher is prohibited. For advertising information, please contact Bradley Smith at 405.614.2615 or e-mail at bradokhealth@gmail.com.

P.S. Check out the article on Bryan White's Christmas tour. Visit our Facebook page, like us and leave a comment and you could win FREE TICKETS to one of his shows!

Brandy Morris Bradley Smith Governor Mary Fallin Lt. Governor Todd Lamb Terry Cline, PhD Chris Petermann Amy Petermann Sara English Dr. Clint Metcalf, D.D.S. Mark Triplett Dr. Mark Genesen, M.D. Dr. Dominic M. Pedulla, M.D., F.A.C.C. Greg Cameron Dr. Mary Martin Sandra Williams Ben Coffman Jennifer Hladik Josh Rogers Dr. Anureet K. Bajaj Jon Barr Sheryl Marseilles Bryan Larison Phillip Murphy, E.A. Brian Jackson Seth Mueller Leslie Gamble Sharon Eaves Colleen Crummy

[Bradley Smith, Editor]

OK Health and Fitness magazine assumes no responsibility for the contents of articles or advertisements in that the views expressed therein may not necessarily reflect the views of the Publisher or any magazine employee or contributor. All Editorial submissions should be sent to brandyokhealth@gmail.com. This publication and all its contents are Copyrighted.

Visit us on the web at www.OKHealthandFitnessMagazine.com

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[Brandy Morris, Publisher]

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Family and Eating Healthy This Holiday Season

Spending Time With Your

My Friend, Dr. Terry Cline is the Secretary of Health and Human Services for Oklahoma. I asked him to help with this article and share some advice for eating healthy over the holidays. May God Bless You through the holidays and have a Happy New Year. The holidays are a time of family, friends, and fun. They can also lead to unwanted weight gain and a disruption in our healthy routines. While eating healthy and engaging in physical activity are important year round, it is especially important during the holidays to find a balance between the number of calories eaten and the number of calories burned through physical activity. Unfortunately, pounds added during the holidays may never be lost. It's no secret that Oklahomans already tip the scales when it comes to being obese or overweight. Nearly one-third of all adults in Oklahoma are obese and about 30 percent of Oklahomans report that they do not engage in leisure time physical activity. Let's use this holiday season as an opportunity to eat better and move more. Back away from the high calorie holiday foods and add more fruits and vegetables to your plate. All

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Special Message from Governor Mary Fallin

product forms count – fresh, frozen, canned, or dried. The U.S. Department of Agriculture's “My Plate” healthy eating guide encourages making half your plate fruits and vegetables as a way to improve health and control weight. To view the “My Plate” recommendations visit www.choosemyplate.gov. If you know you will be consuming extra calories, plan ahead and think about how you can move more and increase your physical activity. Start small, but build your way to the amount of physical activity you need. As a general goal, most adults should engage in about 150 minutes of physical activity throughout the week. Create new holiday traditions that incorporate physical activity, such as taking a walk with your family to a special place in your neighborhood. Finally, for those who still consume tobacco products, let me encourage you to use this holiday season to give yourself the gift of health by calling the Oklahoma Tobacco Helpline at 1-800-QUIT-NOW and learn how you can be tobacco free. Tobacco use is the single most preventable cause of death and disease. For every person who dies from tobacco

use, another 20 suffer from at least one serious tobacco-related illness. As Oklahoma's Secretary of Health and Human Services, I am committed to shaping a healthier future for all Oklahomans, and I believe we are beginning to build momentum in our state to meet our health challenges. Let's not let the holidays be an excuse to hinder our efforts. By being creative and planning ahead, we can continue our path to wellness.

To learn more about how you can eat better, move more and be tobacco free, visit www.shapeyourfutureok.com.

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PHOTOS COURTESY OF STOCKFRESH

[from Governor [by Terry Cline, PhD Mary Fallin’s Office] Secretary of Health and Human Services]


Reflections of the Past Year Special Message from Lt. Governor Todd Lamb’s Office [by Lt. Gov. Todd Lamb]

At the beginning of 2012, I released my first Lt. Governor's Policy and Issues Report. This report outlined my vision for the State of Oklahoma and included ideas that I received from constituents across the state. The report resulted from traveling to all 77 counties, holding town hall meetings and listening to what Oklahomans had to say about public policy affecting each of their areas of the state. Within the Lt. Governor's Policy and Issues Report, I outlined various state and policy recommendations, including reforms in the areas of job creation, workers' compensation, economic development, state income tax, education, tourism and transportation. When visiting one-on-one with various Oklahomans, the issue I wanted to

okhealthandfitnessmagazine.com

explore was their opinions of our greatest impediment to growth for our state. Our citizens were more than willing to contribute their thoughts, ideas and suggestions. The report can be found on my website at www.ok.gov/ltgovernor. Throughout 2012, I continued my service as Oklahoma's Small Business Advocate traveling throughout the nation and state, encouraging investment and reinvestment in our state. In Oklahoma we have the experience, knowledge and opportunity to be competitive in economic development, but there are still some challenges. To address this, I hosted a series of Small Business & Small Manufacturer Regional Summits. Each summit was beneficial, and was held in various communities across the state: Enid, Tulsa, Durant, Lawton, Bartlesville and Oklahoma City. The agenda of each summit included discussions aimed at identifying key issues affecting small businesses and small manufacturers in each area of the state. Those topics were followed by solution-orientated discussions on issues including workers' compensation reform, health care, workforce development, or specific regional items. The information gathered at these summits will help

generate a legislative agenda that will help make our job growth climate very competitive. The Lamb family is very thankful for the blessing of serving our great state. Many Oklahoma families will be without their military loved ones who are selflessly serving this holiday season. Our freedom is a priceless gift, and our prayers and deepest gratitude go to the men and women of our armed forces who defend it every day. May God bless them and may God bless Oklahoma.

Merry Christmas & Happy New Year! You may reach us in person or by mail, phone or fax. Address: 2300 North Lincoln Boulevard, Room 211 Oklahoma City, OK 73105 Phone: 405-521-2161 Fax: 405-522-8694 We look forward to hearing from you!

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PHOTO PROVIDED BY LT GOVERNOR TODD LAMB

The close of every year allows Oklahoma families the opportunity to reflect on the many blessings and accomplishments of the past 12 months. Traveling the state as Lt. Governor, I've seen the great tenacity, growth and accomplishments of Oklahomans this past year. Traveling the nation as an ambassador for Oklahoma, I've actively promoted Oklahoma as a competitive state that supports strong public policy. We are a blessed nation and state.


PRIME

Fiscal Fitness

Top Five Ways to

Save Money This Christmas Tis the season for shopping! At least that is what the retailers would like you to believe. The shelves are stocked, the specials are ready, and the must-have lists are being made. Before you get swept away and fall for retailer By Chris traps, we have listed for you our and Amy Petermann own Top Five Ways for You to Save Money. 5. Communication This season before you buy every person you can think of something, have a conversation with them. You may found out they, like you, would rather save money, instead of, receiving something they may or may not use. Instead of trading gifts, go out and do something fun or have a game night at your house. The cost would be a pizza or potluck, or movie tickets, putt-putt or anything else that would be fun, but would have lasting memories. Try to keep it simple this holiday season.

First, make a list of the people whom you want to purchase a gift. Next to each name, decide how much you want to spend and a few ideas for each. Second, decide what stores to make the purchases. Also include on your list a few small emergency gifts. Now when you go shopping you have a list, and you will not fall victim to impulse purchases. If it is not in the plan, do not buy the item. Remember, the fewer trips to temptation, the more money you save!

check or debit cards. Because you have a plan that includes the dollar amount for each person, you know how much money you are going to spend. Pull the money out and set it aside for the gift purchases and that is all you will spend.

3. Comparison Shopping

1. Leave your credit cards at home

One way is to understand the retailer's price match policy. Making one trip to one retailer instead of two, not only will it save time and money, more important it reduces the temptation to impulse buy! Another way is to use the Internet to compare products and find the best deals.

Do not take them with you. If you use a credit card, you will spend on average 20 percent more than you would with cash. Take the ability to overspend out of the wallet now! If the temptation of swiping the card is too great for you, put the card in a bowl of water and put it in the freezer. Leaving the credit card at home makes you have to return to the store, (once you have “unfrozen� your credit) nine times out of ten, you will not do it.

2. Pay with Cash This season make it a goal to use cash,

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Those who have a plan will succeed. Please take a few moments to do the work so come January you do not have buyer's remorse. More important, you do not pay for this holiday season over the next several months or even years. Have a Merry Christmas and a wonderful financially peaceful New Year! Payne County Bank, is a 100 percent employee-owner community bank located in Perkins, Oklahoma and Member, FDIC. Find us on the web at www.PayneCountyBank.com. Chris Petermann is a Vice President at Payne County Bank. Amy Petermann, an adjunct professor, taught Personal Finance at the University of Central Oklahoma.

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PHOTOS PROVIDED BY STOCKFRESH

4. Have a plan


Take the Stress out of Holiday Parties and Call Us!

Catering for All Occassions Corporate Events

405.547.5581 www.hellocatering.com 718 East 99th Street ~ Perkins, OK 74059


Taking a Positive Step Toward Better Health [by Sara English]

Stillwater Medical Center's Diabetes Care Services was recently named an accredited diabetes education program by the American Association of Diabetes Educators (AADE). This will allow residents in and around the Payne County area access to crucial diabetes education services. Diabetes education is a collaborative process in which the patient, the physician and the educator work together to develop the skills needed to modify behavior and successfully self-manage the disease and its related conditions. The education provided by our program is delivered by a team of diabetes educators with experience and licensure as a dietitian, nurse and as a certified diabetes educator. “Over the past 12 years, the community's need for diabetes care has grown faster than we ever expected. I feel privileged to be a part of the new program that will be able to more fully meet the needs of Stillwater and the surrounding communities.� Deanne Fortenberry, CDE, RN, Program Coordinator for Diabetes Care Services.

Did You Know? * One in Five Americans with Pre-Diabetes will develop Type II Diabetes. * Modest changes in lifestyle can delay or prevent the onset of Type 2 Diabetes by 58 percent or more!

Diabetes Care Services, located at 824 S. Walnut in the Home and Community Services building, will be offering diabetes education classes in both a group setting and individually to ensure the needs of each patient are met. So whether you were recently diagnosed, having complications, switching to insulin or a gestational diabetic, we are available to help you make a successful transition. Our goal is to provide a comprehensive and collaborative program centered on a relationship with both the patient and the physician. Our educational services provide continued support as each patient transition through the program and into life. Referral Information To start taking a positive step toward better health, call your physician today to start discussing your particular needs. After meeting with your primary care physician, an order can be called directly to Diabetes Care Services. As an AADE certified program, we meet the Medicare requirements to bill insurance. We also accept many other insurance plans. Our staff will work with you regarding your individual benefits and let you know what your initial investment will be. Perfecting the Patient Experience Understanding the problem is essential to learning how to live well with diabetes. Our program is built on the seven principles developed by the American Association of Diabetes Educators. ~ Developing healthy eating habits ~ Incorporating physical activities

Diabetes costs Americans * Medical care and services - $92 Billion * Costs related to disability, work loss, premature mortality- $40 Billion

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~ Monitoring of glucose ~ Utilizing medication for therapeutic effectiveness ~ Integrating problem solving skills into daily life ~ Preventing and detecting

complications ~ Building healthy coping skills No matter what path you and your physician decide, we offer an eight hour group class or a series of individual sessions, to help you have the resources needed to be successful. Transition of Care A transition of care plan will be developed based on the information discussed between you, your physician, and our diabetes educators. Because Diabetes Education is a collaborative effort, we will share your Transition of Care with you and your physician. It will include information such as: ~ Diet ~ Glucose logs ~ A foot assessment ~ Additional medical referrals such as ophthalmology and podiatry ~ Additional educational needs I encourage you to contact your physician if you have any concerns about your diabetes. Thank you for taking a positive step toward better health. Diabetes Care Services is located at 824 S. Walnut, Stillwater, OK 74074. For more information visit www.smcdiabetescare.com or call us at (405) 533-3612. okhealthandfitnessmagazine.com

PHOTOS PROVIDED BY SARA ENGLISH

Diabetes affects nearly 26 million Americans and there are 79 million considered to have prediabetes (2011). The number of Americans with diabetes is projected to double or triple by 2050.


Average Karaoke Event last 4 hours, cost $200.00. Each additional Hour will only cost $40.00 more.


Going to the Dentist? Ask About An Oral Cancer Screening

[by Clint Metcalf, DDS]

Do I have your attention now? In recent years, it has become easier to detect oral cancer. People are more aware of the importance of early detection and often get a suspicious spot checked. Some of the newer aids used in early detection include a painless brush biopsy similar to a Pap smear used in detecting cervical cancers. When this method is used in the mouth, it only tells us if the cells are “atypical� and need further biopsy. Panoramic radiographs often catch pathology of the teeth

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and jaws and should be taken every 3-5 years. There are also special lights and dyes that claim to detect cancerous changes early on the tongue and other tissues of your mouth, but the scientific evidence does not prove they are superior to a thorough visual examination. They are well marketed. Dr. Oz thinks they are great, but the gold standard of detection is still a surgical removal (biopsy) of the tissue that appears suspicious to get a definitive diagnosis. A regular dental checkup includes a routine oral cancer screening. A thorough examination of your entire mouth is essential in the early detection of cancerous and precancerous conditions. You may have a small, but dangerous, oral spot or sore and not be aware of it. The following conditions may also be signs of a problem: ~ A change in the way the teeth fit together ~ A sore that bleeds easily or does not heal ~ A color change of the oral tissues ~ A lump, thickening, rough spot, crust, or small eroded area

~ Pain, tenderness, or numbness anywhere in the mouth or on the lips ~ Difficulty chewing, swallowing, speaking, or moving the tongue ~ Prolonged soreness or swelling of the lymph nodes in your neck Tobacco use of any kind is a significant risk factor. Please ask your physician or dentist about some of the ways available to quit using tobacco. People who use smokeless tobacco should alternate locations that the tobacco is held (while they are in the process of quitting). Alcohol use combined with smoking greatly increases risk. Prolonged exposure to the sun increases risk of lip cancer, also any non-healing sore on the lip should be evaluated. Oral cancer can occur in people who do not smoke, use tobacco, or have any risk factors. Ask about an oral cancer screening at your next periodic dental examination. Similar to other dental or medical problems, lack of pain does not mean that you are healthy. Metcalf & Sadler Dental 2212 W 12th Ave, Stillwater, OK 74074 (405) 624-0222. okhealthandfitnessmagazine.com

PHOTO COURTESY OF STOCKFRESH

Oral cancer often starts as a tiny, unnoticed white or red spot or sore anywhere in the mouth. It can affect any area of the oral cavity, including the lips, gums, cheek lining, tongue and the hard or soft palate. Oral cancer strikes more than 34,000 Americans each year. An estimated 7,500 people died as a result of these cancers in 2007. Of these deaths, men were more than twice as likely as females to die of oral cancer. More than 25 percent of Americans who get oral cancer will die of the disease and on average, only half will survive more than five years. African-Americans are especially vulnerable with the incidence rate being 1/3 higher than in whites and the mortality rate is almost twice as high.


A New Definition of Health As a Chinese medicine practitioner, my primary medical procedure is the application of acupuncture. Occasionally, I include herbal medicines as well. Most of my full-time practice is in working By Mark Triplett with people who have a chronic condition, usually something associated with a “pain” component, like low back pain. I have many patients who believe that regular visits improve the quality of their health by reducing the symptoms of their chronic pain issues. They choose to come in for treatments a couple of times a month and we address their chronic condition and whenever possible I always treat whatever other complaints they may have. It's not that these folks are necessarily chronically ill, they have a chronic condition and have discovered that their overall health is improved when they use acupuncture as opposed to medication.

Now this doesn't mean that modern medicine is not effective in dealing with chronic issues. I stated earlier that many of my returning patients have chronic issues. I believe it speaks more to how we define health and to our process of obtaining and maintaining it. It's more of a paradigm of how the person integrates medicine into their life to maintain that idea of health. Alternative medicine treatments don't necessarily offer a magic cure for any particular malady or disease; they offer a different approach to their management. Health may be not so much the complete absence of disease, but the management of “dis-ease” that allows for the maximum quality of life.

Mark Triplett has a Masters of Science in Oriental Medicine and has been practicing Oriental Medicine for more than 8 years. Set an appointment with Mark today! He can be reached at405-514-0478 or 10966 N. May, OKC, OK 73120.

PHOTO PROVIDED BY JEF BETTENS

Health is, in my opinion, not so much the idea of an absence of something, i.e., disease, pain, stress, but the inclusion of practices that help in maintaining an optimal level for that person. Health maintenance is in effect kind of like putting gas in the car, you're only going to get so far on a tank of gas.

I admire and respect modern medicine. It saves lives daily and I believe it deserves to be the first choice when seeking to resolve or identify the cause of many acute issues. However, a large percentage of health issues are not acute in nature. In 2011, a review of records of more than 7 million primary-care physicians by an electronic health care records company showed that almost 25 percent of people seeking treatment were due to symptoms related to chronic conditions.

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What

Every Woman Needs to Know About Cervical Cancer

[by Dr. Mark Genesen, M.D.]

Risk Factors

risk factor for cervical cancer development.

Early Detection Pap smears have been the traditional method for early detection of cervical cancer. Pap smears can also detect cervical dysplasia long before cervical cancer develops, and therefore allow for treatment of cervical dysplasia before cervical cancer develops. In fact, detection of cervical dysplasia is much more common than is the detection of cervical cancer. Pap smears are not perfect, however, and may be reported as normal when abnormal cells are present (known as false negative), or may be reported as abnormal when no abnormal cells are present (known as false positive). This is why regular, repetitive screening is necessary. More recently, testing for the HPV virus itself (HPV testing) has been used in conjunction with pap smears to more accurately detect women at risk for developing cervical cancer.

Cervical cancer is usually caused by infection with the human papillomavirus (HPV), which is transmitted by skin to skin contact with an infected person. The infection is often localized to a single part of the body (such as the cervix or penis), so transmission requires skin to skin contact with that body part and is therefore most commonly transmitted sexually. Although most women in the US will be exposed to HPV sometime during their life, few will actually develop cervical cancer. This means that HPV infection is necessary, but not sufficient, to cause cervical cancer. Most HPV infections are cleared successfully by the immune system without ever causing a problem. A persistent infection may result in abnormal cells on the cervix, known as dysplasia. Only rarely does cervical dysplasia progress to cervical cancer, and this generally takes many years. That provides a window of time during which treatments for the dysplasia can be performed, preventing its progression to cancer.

Treatment

Immunosuppression can prevent a woman from clearing an HPV infection and therefore increase her risk of developing cervical dysplasia and cervical cancer. Smoking cigarettes also increases the risk of cervical dysplasia and cancer by acting as both a direct carcinogen (cancer causing agent) and as an immunosuppressant. Not using tobacco products is therefore an important modifiable

Treatments for cervical dysplasia rely on the removal or destruction (ablation) of abnormal cells on the surface of the cervix. This can be performed in either a doctor's office or the operating room by freezing the surface of the cervix (cryotherapy), laser ablation, or local surgery (LEEP or cone biopsy). Once invasive cervical cancer develops, treatments become more radical and are no longer limited to the

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Signs & Symptoms: Cervical dysplasia and early cervical cancer usually have no symptoms. This is why screening of asymptomatic women with pap smears is vital. Symptoms normally develop only after cervical cancers enlarge and spread to surrounding tissues. The most common symptom is irregular vaginal bleeding, especially after intercourse and between periods. Pelvic pain, vaginal discharge, and odor are also common symptoms of advance cervical cancer.

cervix. These are best performed by cancer specialists known as oncologists. Early cervical cancers (those confined to the cervix) are commonly treated with a type of hysterectomy in which not only the cervix and uterus are removed, but also the tissues that are attached to the cervix. Once cervical cancer has extended to the surrounding tissues, surgery is no longer effective and treatment consists of a combination of radiation and chemotherapy.

Prevention Detection of cervical dysplasia through Pap smear screening has been the traditional means for cervical cancer prevention. This has resulted in an 80 percent decrease in the number of cervical cancers annually in the United States since 1950, but has required treatment of millions of women for cervical dysplasia. With HPV vaccines, it is now possible to prevent many HPV infections from ever occurring. These are recommended for girls and women 9 to 25 years of age. Because they do not prevent all types of HPV infection, cervical cancer screening with pap smears remains important for all women, including those who have received the HPV vaccine. Dr. Mark Genesen, M.D. is a board member of the American Society of Colposcopy and Cervical Pathology, a Gynecologic Oncologist at Tulsa Cancer Institute & Associate Professor OU School of Community Medicine.

Tulsa Cancer Institute – Stillwater, OK 600 S. Adams Stillwater, Ok 74074 www.tciok.org - (405)372-1775 Tulsa Cancer Institute is formerly known as Cancer Care Associates. The NBCF has information tailored specifically for you at www.national breast cancer.org and have interactive tools available to help you develop your own early detection plan. Yes, there is even an APP for that! okhealthandfitnessmagazine.com

PHOTO PROVIDED BY STOCKFRESH

An estimated 12,170 women will be diagnosed with invasive cervical cancer in the United States in 2012 and almost 35 percent (4,220 women) will ultimately die of their cancer. Fortunately, the likelihood of developing this form of cancer continues to decline by more than 2 percent each year among women of all ages and races because of Pap smear screening. What remains a much more common problem are the estimated 2.5 million women who find themselves with an abnormal pap smear each year in the United States.


Healthy Eating Resolution May Be Key in Managing Varicose Vein Symptoms

The truth is the only way to get rid of varicose veins is to have them removed. Changing your way of life, and even your diet, won't make them go away on their own. Once you have them, they are here to stay unless you take steps to have them removed. Fortunately, the days of harsh varicose vein surgical stripping are behind us, making way for technologically advanced laser procedures. Today's procedures are performed in office and have you back on your feet in a matter of minutes. Most people can return to normal activities in hours, instead of weeks. Understanding Varicose Veins The heart and the arteries, veins, and capillaries make up the circulatory system, which carries blood throughout the body. Arteries carry blood away from the heart and out to tissues, while veins bring blood from the tissues back to the heart. Veins tend to have a harder job than arteries because they are much less muscular. They prevent the back flow of blood with one-way valves but also rely on muscle contractions to keep blood moving toward the heart. If these valves become weakened, especially in the legs where veins must work against gravity to move blood up to the heart, the weakened valves may allow blood to flow backwards. This backflow allows the blood to pool and where it pools, it pushes on the inside of veins. These veins eventually become stretched, resulting in varicose veins. How Food Affects Our Blood The saying “you are what you eat� holds true when we talk about blood. When a person ingests an excessive amount of sodium, the body responds by retaining more water to

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stay at the correct concentration. The opposite happens when we eat a lot of potassium, which exists in the fluid outside of our cells. Potassium causes cells to release water, which can then be excreted in the urine. When the body retains water in because of excessive sodium or deficient potassium consumption, the volume of blood circulating in the body temporarily increases. The increase creates extra pressure on veins and their valves, contributing to their weakness. A high salt or low potassium diet over the course of a lifetime may increase a person's chance of developing varicose veins due to constant water retention. What You Can Do To Encourage Healthy Veins Changing your diet may be the easiest thing you can do to diminish some of the symptoms of varicose veins, especially if you are preparing for varicose vein laser therapy. Consider making these changes to your diet: Fiber Foods rich in fiber do good things for our bodies by preventing the buildup of toxins in the blood and keep it flowing regularly. Fiber helps keep the blood pumping back to the heart instead of pooling near the skin. Steamed spinach is a great source of fiber as are beans, whole grains and carrots. Red beets and beet juice are useful for avoiding blood toxemia. Dissolving Calcium Deposits Inorganic calcium can accumulate in the veins and preventing blood flow. Calcium buildup works like a dam, restricting flow and forcing the veins to bulge outward near the skins surface. Raw garlic is known to dissolve deposits of both inorganic calcium and cholesterol, allowing the blood to flow freely. Parsley not only dissolves calcium in the veins, but also improves oxygen metabolism to maintain the elasticity of blood vessels. Vitamin C and Flavonoids Foods high in flavonoids reduce free radicals and improve the quality of our blood. Dark greens such as spinach, dark fruits such as cherries and blueberries, yams, onions, grapes and dark chocolate are all good sources of antioxidants. Foods rich in vitamin C complex

give you an edge with varicose veins because Vitamin C can help strengthen the vein walls. To get vitamin C, try eating citrus or bell peppers. Remember, all of these fruits and vegetables provide more nutrients when juiced and eaten raw. Foods to Avoid If you are trying to decrease your varicose vein pain through diet, there are certain foods that you should avoid. First on the list is refined sugar. Prepackaged cookies, doughnuts, candy, sugary cereals and soda pop have little or no nutritional value and are detrimental to the cardiovascular system. Eating these snacks makes it hard for the body to do good work and can negate the value of the good foods you eat. Foods that have a high sugar content, or simple carbohydrates, can cause the release of a massive amount of insulin, which impairs your body's ability to excrete sodium, resulting in water retention. Alcohol and sugary fruit drinks have the same effect. What to Do If You Suspect Varicose Veins A brief exam and ultrasound can confirm varicose veins. Getting rid of them is easy using today's most advanced laser technology. Most people find that they are back to a normal routine quickly and may indulge in a new activity or exercise because they feel healthier. When your cardiovascular and circulatory system is operating at peak performance, you will naturally feel better. Insurance plans cover varicose vein laser therapy. We always encourage patients to seek the help of a medical professional before making major lifestyle changes or undergoing dramatic dietary changes. With sound medical support, these changes are easier than you think! Dominic Pedulla MD is a board certified cardiologist specializing in varicose veins. His office offers no obligation, free consultations for people interested in having their veins evaluated. Call his office today at (405) 947-2228 3300 NW 56th Street, OKC, OK. okhealthandfitnessmagazine.com

PHOTOS COURTESY OF DR PEDULLA

Did you know that almost 1 of 2 Americans over the age of 50 will struggle with varicose veins? It's true, and while most varicose veins don't cause any serious health issues, most people who had them will experience pain, fatigue and will probably find them annoying. Additionally, most people find the big, bulging, blue veins just plain ugly.


If you’ve tried treatments that haven’t been successful, don’t lose hope. Find out if InterStim® Therapy could eliminate or greatly reduce your bladder control problem. InterStim Therapy, first introduced in 1997, is an FDA approved treatment and has helped more than 100,000 people regain their quality of life! InterStim is a proven neuromodulation therapy that targets the communication problem between the brain and the nerves that control the bladder. If those nerves are not communicating correctly, the bladder will not function properly. Think of it like a pacemaker for your bladder. You won’t know it’s there and you could be free from pads, pills and embarrassing accidents. Medicare and most insurance companies cover InterStim Therapy for overactive bladder and IBS. While individual results vary, 99% of our patients who have the trial choose to go forward. We have a 90% success rate even when other medications and therapies have failed. Our patients love their new found freedom!


Cervical Cancer Screening Guidelines Recommendations Aim to Reduce Harms Without Reducing Benefits of Screening [by Greg Cameron]

The finalized updated guidelines recommend: ~ Women should not be screened before the age of 21. ~ Women 21 to 29 should be screened with the Pap test alone (conventional or liquidbased) every three years. HPV testing should NOT be used for screening in this age group. ~ For women 30 and over, the preferred approach is the Pap test plus HPV testing (“co-testing”) every five years. Continued screening with the Pap test alone (without HPV testing) every three years is an acceptable alternative. While screening with HPV testing alone is promising, at this time it is not recommended for most clinical settings. ~ Screening is not recommended for women over age 65 who have had at least three consecutive negative Pap tests or at least two negative HPV tests the last 10 years, with the most recent test in the last 5 years. Women in this age group who have a history of pre-cancer (CIN2 or a more severe diagnosis) should continue routine screening for at least 20 years. ~ Women who have undergone a hysterectomy (with removal of the cervix) for reasons not related to cervical cancer or precancer should not be screened. ~ Women who have been vaccinated against HPV should follow the age-specific recommendations in these guidelines (for unvaccinated women). The new guidelines released in March 2012, are not intended for women with a history of cervical cancer, exposure to DES in utero, or women who are immunosuppressed

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(e.g., HIV positive). “Pap tests have been done yearly in the past, but we now know that annual screening is not needed and in fact can lead to harm from treatment of cell changes that would never go on to cause cancer,” said Debbie Saslow, PhD, director of breast and gynecologic cancer for the American Cancer Society. “Since 1980, organizations including the ACS have recommended less frequent screening. With the addition of the HPV test, we can test even less frequently, as the risk of pre-cancer and cancer when both tests are negative is so low. With these recommendations, our groups are helping make sure women get the full lifesaving benefits of screening while minimizing its known harms.” Other new recommendations included in the guideline: ~ Women at any age should NOT be screened annually by any screening method. ~ Women with a slightly abnormal Pap test result (called “ASC-US”) and a negative HPV test can be screened again with co-testing in 5 years or with the Pap test alone in 3 years. ~ Women with a negative Pap result but a positive HPV test can either be rescreened with co-testing in one year, or tested with a test for specific types of HPV (HPV16 and HPV 18). The updated guidelines were first released in draft form in late 2011. The working groups that created the draft guidelines then met with delegates from 25 organizations to further discuss and finalize the recommendations, which were then adapted into this final guideline. “Our process resulted in guidelines that are focused on collectively presenting the best patient-centered cervical cancer screening strategies,” said Mark Stoler, M.D., past president of the American Society for Clinical Pathology. “These final recommendations are based on a broad and emerging body of literature, and meld the very latest knowledge on the interplay between new molecular tests and traditional cytology.” "While these new guidelines reflect relatively small changes over previous

screening recommendations, they are important," said Alan Waxman, M.D., president of the American Society for Colposcopy and Cervical Pathology. "The addition of HPV testing to the Pap test in women 30 and over has been shown in recent studies to provide better protection for longer intervals from cancer and pre-cancerous changes than use of the Pap test alone."

To learn more about us or to get help, call us anytime, day or night, at 1-800-227-2345 or visit www.cancer.org. FOR MORE INFORMATION, CONTACT: Greg Cameron American Cancer Society Phone: 512.919.1916 Email: Greg.cameron@cancer.org okhealthandfitnessmagazine.com

PHOTOS PROVIDED BY AMERICAN CANCER SOCIETY

Last year, the American Cancer Society (ACS), the American Society for Colposcopy and Cervical Pathology (ASCCP), and the American Society for Clinical Pathology (ASCP) released new guidelines for the prevention and early detection of cervical cancer. The guidelines generally advise a reduction in the number of tests women get over their lifetime to better ensure that they receive the benefits of testing while minimizing the harms, and include a preference for co-testing using the Pap test and HPV test for women age ages 30 to 65.


Overactive Bladder Doesn't Have To Control Your Life FDA Approved InterStim® Could Be Your Permanent Answer

[by Dr. Mary Martin] If you plan your days around the nearest restroom, you are not alone! More than 33 million Americans live with overactive bladder problems. It's more common than you probably know, and it affects both men and women. The problem, of course, is that we've been conditioned to think of overactive bladder symptoms as an abnormality, so patients often suffer in silence. The good news is there are more treatment options than ever and the chances are very high that you could be symptom free. Overactive Bladder (OAB) happens when the bladder muscle starts squeezing to push urine out before you're ready to go — even if your bladder isn't full. These contractions can create strong sudden urges to go, which can lead to leaks. The heart of the problem is a breakdown in communication between the brain and muscles that control the bladder.

PHOTO COURTESY OF STOCKFRESH

Many people continue to deal with OAB symptoms because they are misled into thinking it is an unavoidable part of getting older. Some women experience the problem after childbirth and consider it just part of the circle of life. Neither is necessarily true. OAB and urinary incontinence is not something you need to accept without investigation. Although it does become more common as people get older, OAB can happen at any age. Adults can have symptoms in their early 30s or 40s, or at an even younger age. What Are The Treatment Options? After meeting with your doctor, you'll probably hear about all the options associated with OAB. Patients will often try behavior modification to condition their bodies to work like clockwork. The success rates vary and decrease as the symptoms increase over time. There has been great success with certain medications that work on calming the muscles so they do not squeeze the bladder too often. The problem with medications is that their effectiveness decreases over time, and many people don't like taking a daily pill. The final option is an FDA approved procedure called okhealthandfitnessmagazine.com

InterStim®. InterStim® is the rising star of the OAB solutions because it makes the body work as naturally as possible without pills, pads or embarrassing accidents. H o w D o e s InterStim® Work? InterSt im® Therapy works on the sacral nerves, n e a r y o u r tailbone. Your nerves, which branch out to your organs, control a variety of functions. The sacral nerves control your bladder and the muscles related to urinary function. If the brain and the sacral nerves don't communicate correctly, the nerves will not tell the bladder to function properly, which can cause bladder control problems. InterStim® reconnects this communication problem by getting the nerves to do their job with stimulated pulses. Think of it as a pacemaker for your bladder. Becky, an InterStim® patient, shares her story with everyone who has walked in her shoes. “The best thing is that I can do almost anything now – go for 10-mile jogs, wear a bikini, golf, and eat and drink normally, said Becky. “I can make it all the way through a trip to the grocery store without a bathroom break, and I no longer have to keep supplies in my purse, at work, or in the car.” Try It Before You Buy It! The greatest perk to considering InterStim® is that your doctor can perform a 3day non-surgical test that will help you know ahead of time if this procedure is right for you. With InterStim®, you can return to the life you once enjoyed: taking long walks, seeing movies

at the theater, sleeping through the night, traveling, and most important, just feel comfortable participating in the daily activities of life. It's so amazing that more than 95 percent of people who try the 3-day trial find success with the permanent implant! More than 100,000 people have a new sense of freedom and describe the procedure as “life changing.” If you or someone you love is suffering from urge incontinence, urgencyfrequency, urinary retention problems and even Irritable Bowel Syndrome (IBS), the news is better than ever. No one should suffer in silence when there are so many treatment options today.

Mary Martin MD, FACOG is one of a few InterStim® specialists in Oklahoma. As an OBGYN, she feels so strongly about being able to help patients gain control that she offers a FREE Consultation. Her staff is happy to assist with your insurance precertification and claims. Visit her OAB website at www.OklahomaBladderControl, and call her at 405-272-2706.

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Local Perkins Business Improving Life in Africa [by Sandra Williams] Five years ago, Sandra and Doug Williams received a phone call that changed their lives, and sent them half way around the world. They had been growing shiitake mushrooms on hardwood logs for about 15 years and created a top-selling, grow-yourown-mushroom-kit company, Lost Creek Mushroom Farm.

and wiring.” “We are grateful for the generous donations from our friends and businesses in Stillwater and Perkins. Payne County Bank, Country Comfort Heating and Air, Central

compounds to treat cancer. In a cancer treatment center in California, white button mushrooms are proving effective for certain types of cancers. Our job is to be the voice of the mushroom and spread the word!”

“The phone rang, “Sandra said, and a woman asked, “Would you be willing to serve as volunteer mushroom consultants in Africa?” The woman was with Opportunities Industrialization Centers International, a USAID Agency dedicated to teaching skills for economic development throughout Africa. Today, after their travels to Africa, China, and India she says, “It takes saying yes when opportunity knocks; for us, stepping through that door opened up the world.” The Williams' started at the Bemcom Training and Resource Center in Techiman, Ghana. They were to teach shiitake production, packaging and preservation to oyster mushroom farmers, and address contamination that had wiped out 60 percent of Ghana's mushroom production. Their guidelines increased production by more than 35 percent.

When the Perkins couple returned Bemcom in 2011, they established a lab and initiated a research project to identify trees that could support shiitake production in semitropical Ghana. “We hope to offer a second mushroom crop to diversify their production. Our work there is still ongoing,” Sandra said. “The major problem in most developing countries,” Doug explained, “is getting spawn, the mushroom seed material.” So MIG set a goal to equip a spawn production lab at Bemcom. “To date, we have delivered funding for building the lab, a Laminar Flow Hood, UV light, heating and cooling incubator, lab equipment, and a laptop and projector for training. A non-profit organization in Belgium has just offered to donate an autoclave, which has been the most challenging for our project because of the cost. MIG will fund the plumbing

Drug, Janzen Toyota and others have turned our vision into a lifechanging reality for us and hundreds of farmers in West Africa,” said “Our goal Voice of the Mushroom is to promote om production for mic stability and oom consumption for and well-being said Sandra. “There is a amount of research dedicated to the medicinal and health benefits of mushrooms. More than 100 papers were presented at the 18th Conference of the International Society for Mushroom Science, which we recently attended in Beijing.

Sandra. with The Foundation mushro econo mushr health worldwide, tremendous

PHOTOS PROVIDED BY SANDRA WILLIAMS

From that experience, came the Mushrooms in Ghana Project (MIG) in 2008 and The Voice of the Mushroom Foundation in 2012. MIG raised money to bring two people from Bemcom to the U.S. to learn about mushroom production. They toured farms and mushroom factories in Oklahoma, Arkansas, Missouri, and Kansas. Sandra and Bemcom Founder and Director Bernard Bempah then traveled to New York to speak at the U.N. Conference on Economic Sustainability.

“Doctors in Japan use shiitake and reishi mushroom

Lost Creek Mushroom Farm donates a portion of all sales to the Mushrooms in Ghana Project and The Voice of the Mushroom Foundation. Lost Creek Mushroom Farm shiitake log kits are available online at www.shiitakemushroomlog.com and at Amazon.com. For a free brochure, call 800-792-0053.

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okhealthandfitnessmagazine.com


FITNESS

Start 2013 with the RIGHT Fitness Regimen It's the New Year and the time for new resolutions. Nine times out of ten, people decide to incorporate a fitness regimen in their New Year resolution. Everyone wants to stay healthy, but some may not know how to go about getting fit. Every year fitness resolutions are made and forgotten. Here is how you can start your New Year with the right fitness regimen that will suit your needs.

Why? Individuals have various requirements. Some want to lose excess weight; others want to maintain their weight, still others want to keep fit. Those suffering from medical conditions may see a fitness regimen as one of the ways to affect their condition in a positive and curative manner. Once you answer the question why you want to embark on a

fitness regimen, you can effectively work out a program suitable for you and one you can adhere to.

Goal of the Fitness Regimen It's necessary to have a goal when you start a fitness program. This will help you pace yourself and if there is an objective in mind, there is a reason not to stop exercising. Having a particular goal, will help you map your progress when you work out and help you decide whether the chosen fitness regimen is effective. A goal is an important part of your New Year's fitness resolution. You can either quantify your objective, meaning- arrive at a weight loss figure that you want to reach, or have a general goal. However, aim for a goal that you can achieve.

The Gym is not the Only Option Most people who want to lose weight or achieve certain standards of fitness, make their way to the gym. This option requires a lot of effort.

PHOTO COURTESY OF STOCKFRESH

Typically, when you decide to go to a gym, you need spare time to reach the gym, park the car, wait time for the equipment, shower, and time to return home. Often, people cannot afford to spend the time required, or follow the daily routine demanded by the gym. Before you choose this option, you must know how much time you can devote to workout in a gym. Only then do you join a gym. You can embark on a fitness regimen from the comfort of your home. You can purchase workout equipment such as a treadmill or bicycle. Fitness experts like me would tell you that walking and running are the easiest, natural, and more pleasing forms of exercise, which also helps build stamina, promotes weight loss, and promotes a healthy lifestyle. You can achieve this from your home using a treadmill. Using a treadmill can be done okhealthandfitnessmagazine.com

in your own time, and in a comfortable and secure manner.

Be Prepared For a Diet Fitness and diet go hand in hand. You cannot start a fitness program and not have a clear cut diet plan. A nutritious diet is the key to a successful fitness program. A positive mix of exercise and diet can help you achieve the New Year fitness goal that you have set.

Commitment Commitment is a major part of your fitness endeavor. Commitment cannot be quantified, but it's required if you are to have any hope of following your New Year's resolution to the letter.

Enthusiasm A fixed daily routine becomes boring after a while. It's important to not lose interest and continue with your exercise and diet plan. Most people stop exercising once they think that they can no longer lose more weight than they have lost. Others get lazy or are less enthused by the prospect of the daily exercise regimen. Incorporate an interest factor in your fitness program. You can do this by making changes in the exercises or focus on short-term goals like training and running a 5k. Changing the monotonous routine will increase the chances, that you will see the resolution through till the end. These are a few pointers that must be considered before you start working on your New Year's Resolution. These are not the only factors one must consider when starting the year with the right fitness regimen, but they will help you embark on a successful fitness plan. Ben Coffman is an ACE Certified Fitness Trainer. OKC Fitbody Bootcamp is located at 2424 N. Moore Ave, Moore, OK 73160. 405.205.6001 www.okcfitbodybootcamp.com December/January 2013

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Wellness Initiatives at

Oklahoma State University First Cowgirl Wellness Tips Oklahoma State University is “Striving to be America's Healthiest Campus” and wellness initiatives throughout campus are thriving. In August 2011, employees were granted memberships to the Colvin Recreation Center and the Seretean Wellness Center as part of their employee benefit package. Employees gained access to cardio and strength training equipment, indoor/outdoor pools, indoor track, courts for various sports, more than 150 group fitness classes per week in three locations, and a variety of wellness programs. “Our goal is to create a healthy environment and offer a wide variety of programs that teach healthy habits and create lifelong wellness skills,” said Kent Bunker, director of the Department of Wellness. More than half of OSU Stillwater faculty and staff use the Department of Wellness facilities or attend wellness programs each year. “Our goal is to get every BODY active and healthy,” said Bunker. “We encourage employees to team up with co-workers to find the fun in being active and eating right. Whether it means taking a yoga class over a lunch hour or signing up for healthy cooking classes, we strive to make our campus healthy,” Bunker said. Wellness initiatives are developed in three categories: awareness and education activities, behavior and lifestyle change programs, and supportive environments and outreach. These initiatives focus on physical activity, nutrition and weight management,

clinical prevention, stress management and tobacco cessation. The Department of Wellness offers a free luncheon the first Wednesday of each month and a heart healthy lunch is provided. Recent and future topics include Office Ergonomics, Nutrition and Weight Management, Fire Safety and Nutritional Supplements. Other educational programs include short-term classes held over the lunch hour at satellite locations on campus for employee convenience. Health Assessments are offered to faculty and staff at no charge and are conducted at a variety of campus locations. The assessment includes a full lipid panel (total cholesterol, HDL-Cholesterol, LDL-Cholesterol, and triglycerides), blood glucose, blood pressure reading, and waist measurement. An Employee Assistance Program (EAP) is available to faculty, staff, and dependents. A licensed and clinical psychologist seeks to improve the well-being of faculty and staff through a professional program which provides assistance in addressing personal difficulties including: alcohol/drug abuse, emotional/stress, psychological, marital/family, and medical issues. Nutrition counseling is also available. A registered and licensed dietitian assists in the development of a practical meal plan to meet specific dietary needs. Nutrition services include: weight management, eating disorders, high cholesterol, vegetarian and other special diets, and sports nutrition. Cowboy Cooking School is also offered at the Seretean Wellness Center's demonstration kitchen. B.A.L.A.N.C.E. (Building A Lifestyle on Activity, Nutrition, Confidence and Energy) is a 14-week behavior change program designed for faculty and staff with risk factors for Metabolic Syndrome (including high blood pressure, low HDL-Cholesterol, elevated triglycerides and/or blood glucose, and a large waist

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Ann Hargis, First Cowgirl at OSU, makes wellness a priority in her life. She shares a few of her personal Cowgirl Wellness principles below. Dust off your boots (or tennis shoes) and get movin'. Whether it's ridin', ropin', or walkin', enjoy the great outdoors. Eat your fruits and veggies – Cowboys need colorful plates. Give and receive a big ole Cowboy Hug. Get enough shut-eye. Do something everyday that your orange heart loves. Be a Tobacco Free Cowboy. Spread some Cowboy Kindness. “Slow Down the Hurry” and take some time for yourself – coined by the Amish, but embraced by this Cowgirl. circumference). Components of the program include: physical activity, nutrition counseling, goal-setting and lifestyle modification sessions. The Certified Healthy Departments program recognizes campus units that have developed their own wellness initiatives, such as fitness or nutrition challenges, or healthy food options for meetings. Certification focuses on departmental policies and activities regarding physical activity, mental health, stress management and nutrition. The 27 Certified Healthy Departments in 2012 will have a significant impact on creating a culture of wellness all across campus. Wellness initiatives at Oklahoma State University wouldn't be possible without the continuous support and dedication from President Burns Hargis and “First Cowgirl” Ann Hargis. Whether participating in a cooking class at the Seretean Wellness Center or working out at the Colvin Recreation Center, they are not only encouraging a healthy lifestyle, they are living it. For more information, visit wellness.okstate.edu or call 405.744.WELL(9355). okhealthandfitnessmagazine.com

PHOTOS COURTESY OF OKLAHOMA STATE UNIVERSITY

[by Jennifer Hladik]


[by Josh Rogers] It is said that a journey of a thousand miles begins with a single step. For the Chickasaw Nation's Moccasin Trail program, this adage couldn't be truer. Based at the Chickasaw Nation Wellness Centers in Ada, Ardmore and Tishomingo, Okla., the goal of the Moccasin Trail program is to encourage increased physical activity and improve the overall health of the participants. The Moccasin Trail program is open to any Native American enrolled in a federally recognized tribe. It costs nothing to participate.

PHOTO COURTESY OF MARCY GRAY

“Our health care team works diligently to improve the overall quality of life of Chickasaw citizens and other American Indians by offering high quality programs and services,” said Chickasaw Nation Governor Bill Anoatubby. “The importance of staying active cannot be overstated.” Participants are given an exercise log to keep track of the number of miles they walk, jog or run. Individuals can also accumulate “miles” by tracking how long they exercise. Miles can be amassed through a variety of activities including weight training, sports, swimming, biking or other fitness-based activities. In these instances, 20 minutes of physical activity equals one mile. According to government guidelines published by the Centers of Disease Control, all adults and older adults should aim for a minimum of 2 hours and 30 minutes of physical activity each week or about 30 minutes a day five days a week. Youth should be active for 1 hour each day. Anona McCullar, the coordinator for okhealthandfitnessmagazine.com

the Moccasin Trail program, says more than 4,000 individuals have participated in the program since its launch. Currently, nearly 400 participants are in the program. McCullar says the participants in the Moccasin Trail program have ranged in age from 4 - 98 years old. She mentions that it is easy to get started and the Moccasin Trail and wellness center staff are always available for advice or guidance on getting started on a fitness program. After an individual is enrolled in the Moccasin Trail, he or she is given an initial health assessment. After six months, the person returns to the wellness center for another assessment and receives any incentives that he or she has earned. The incentives for the Moccasin Trail program for achieving fitness milestones literally reward participants from head to toe. From a visor for completing 100 miles to a sporting goods gift store gift card for completing 1,000 miles, great incentives help participants stay active. McCullar says the incentives are a great motivator for many of the participants, especially the younger ones. She mentions that participants should find activities appropriate for their age and fitness level. However, McCullar says that the most important thing to consider when choosing a physical activity is to find one the person actually enjoys doing. “Everybody needs to have fun,” McCullar exclaims. “If you aren't having fun, you're not going to stick with the program.”

than 7,600 square miles throughout southcentral Oklahoma, encompassing all or parts of 13 Oklahoma counties. The tribe has more than 50,000 citizens living across the United States and the world. Through vision, leadership and expansion of services over the span of three decades, the Chickasaw Nation Division of Health has become a recognized source for providing compassionate, patient-centered care to Native Americans. The Chickasaw Nation Division of Health is comprised of a medical center, five clinics, five pharmacies, three food distribution centers, seven WIC offices, three wellness centers, a diabetes care center and attends to the health care needs of all American Indians in south-central Oklahoma and beyond. In the 2012 fiscal year, the Chickasaw Nation Division of Health had more than 500,000 patient visits. More than 140,000 visits were recorded through the wellness centers. The Chickasaw Nation has forged many health partnerships with national and state medical institutions by providing research, resources and support in a variety of areas of medicine. These partnerships with highly-acclaimed organizations, such as the University of Oklahoma Health Science Center, the Harold Hamm Diabetes Center and the American Heart Association, are essential to the research and prevention of many prevalent illnesses.

The Chickasaw Nation The Chickasaw Nation, in Ada, Oklahoma, has a jurisdictional territory of more

For more information about the Chickasaw Nation, visit www.Chickasaw.net. December/January 2013

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Is Cosmetic Elective Surgery Right for You? As the holidays approach, most of us are thinking about family dinners and Christmas shopping. However, some of us may be thinking about surgery. The weeks before the New Year can be some of the By Dr. Anureet busiest weeks for a surgeon. K. Bajaj Many people are in a hurry to have surgery at this time of year for several reasons – it is the end of the year, and their deductibles are paid (for insurance cases), or it is easier to take time off because in many industries the holidays are a slow time of year (for both insurance and cosmetic procedures).

Before you decide to gift yourself a “mommy makeover,” a breast reduction, or breast augmentation, consider asking yourself these questions. Is this surgery for me? When we have surgery, most of us rely on our friends and family to support us. However, it is important that no one is pressuring you to have surgery. Do I have realistic expectations about the results? Cosmetic surgery is done to improve

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your appearance – it will lift sagging breasts, remove excess fat from the belly, or reduce (or increase) your breast size. But it will not change your life. While all of us want that body that we had when we were 20, or the guy down the hall to notice us, or to get that big promotion, cosmetic surgery isn't going to make it happen. Do I understand and accept the potential risks of surgery? Surgery will have risks, regardless of how rare or small, and no one can ever make any guarantees that you won't have a complication. Before having an elective procedure, be prepared. Risks may include infections, bleeding, open wounds that may take a few weeks to heal, or scarring. Although the vast majority of patients have an uneventful recovery, no one can guarantee that this will be you.

Am I prepared for a result that may not be perfect? Unfortunately, none of us are perfect to start with – one breast may be smaller, the belly button may be off- center, or one side of your face may sag more. As a surgeon, I will always try my best to achieve the best result possible every time, but the end result may still have subtle asymmetries or irregularities. Another thing to keep in mind is that everyone is different – some have great skin, some have long waists, some have thicker thighs. This means the same breast implant can look completely different between you and your Continued on pg. 39 Bajaj Plastic Surgery is located at 6205 N. Santa Fe, Suite 105, OKC, OK 405-810-8448. www.bajajplasticsurgery.com okhealthandfitnessmagazine.com

PHOTOS COURTESY OF STOCKFRESH

Despite this end of the year rush, I always encourage my patients to make sure that they are having surgery for the right reasons and with the right surgeon. Cosmetic surgery should not be an impulse buy that you may later regret. Rather, cosmetic surgery should be something that makes you feel better about you, maybe allows your clothes to fit better, or maybe makes you look younger.


FOODIES

Roast Turkey with Mushroom Stuffing

That Won’t Break the Bank ll hosts want to delight guests with delicious meals, especially during the holidays. The pressure often leads them to spend a fortune on ingredients or cater their gatherings. The experts at Campbell’s Kitchen have created this traditional holiday menu, proving that it’s possible to prepare a memorable, gourmet feast by combining affordable, quality ingredients. For more affordable holiday tips and recipes, visit www.CampbellsKitchen.com.

A

Roast Turkey with Mushroom Stuffing Prep: 25 minutes Roast: 3 hours 30 minutes Stand: 10 minutes Makes: 12 servings 3 1/2 cups Swanson Chicken Stock (Regular or Unsalted) 3 tablespoons lemon juice 1 teaspoon dried basil leaves, crushed 1 teaspoon dried thyme leaves, crushed 1/4 teaspoon ground black pepper 1 stalk celery, coarsely chopped (about 1/2 cup) 1 small onion, coarsely chopped (about 1/4 cup) 1/2 cup sliced mushrooms (about 1 1/2 ounces) 4 cups Pepperidge FarmHerb Seasoned Stuffing 1 turkey (12 to 14 pounds) Vegetable cooking spray 1. Stir 1 3/4 cups stock, lemon juice, basil, thyme and 1/8 teaspoon black pepper in a medium bowl. 2. Heat remaining stock, remaining black pepper, celery, onion and mushrooms in a 4-quart saucepan over medium-high heat to a boil. Reduce heat to low. Cover and cook for 5 minutes or until vegetables are tender. Remove saucepan from heat. Add stuffing to saucepan and mix lightly. 3. Remove package of giblets and neck from turkey cavity. Rinse turkey with cold water and pat dry with paper towel. Spoon stuffing lightly into neck and body cavities. Fold any loose skin over stuffing. Tie ends of drumsticks together. 4. Place turkey, breast side up, on a rack in shallow roasting pan. Spray turkey with cooking spray. Brush with stock mixture. Insert meat thermometer into thickest part of meat, not touching bone. 5. Roast at 325°F for 3 1/2 to 4 hours or until thermometer reads 180°F. Baste occasionally with stock mixture. Begin checking for doneness after 3 hours of roasting time. Let turkey stand for 10 minutes before slicing. Notes: n Bake any remaining stuffing in a covered casserole with the turkey for 30 minutes or until the stuffing is hot. n Stuffing in the turkey should reach 165°F.

Moist & Savory Stuffing Prep: 10 minutes Cook: 10 minutes Bake: 30 minutes Makes: 10 servings (about 3/4 cup each) 2 1/2 cups Swanson Natural Goodness Chicken Broth Generous dash ground black pepper 2 stalks celery, coarsely chopped (about 1 cup) 1 large onion, coarsely chopped (about 1 cup) 1 package (14 ounces)Pepperidge Farm Herb Seasoned Stuffing 1. Heat broth, black pepper, celery and onion in a 3-quart saucepan over medium-high heat to a boil. Reduce heat to low. Cover and cook for 5 minutes or until vegetables are tender, stirring often. Remove saucepan from heat. Add stuffing and mix lightly. 2. Spoon stuffing mixture into greased 3-quart shallow baking dish. Cover baking dish. 3. Bake at 350°F for 30 minutes or until stuffing mixture is hot.

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Sweet Potato and Parsnip Purée Prep: 15 minutes Cook: 15 minutes Makes: 4 servings (about 3/4 cup each) 2 large sweet potatoes, peeled and cut into 1/2-inch pieces (about 3 cups) 4 medium parsnips, peeled and cut into 1/4-inch slices (about 2 cups) 1/4 cup Swanson Natural Goodness Chicken Broth, heated 2 tablespoons butter 2 tablespoons packed brown sugar 1/4 teaspoon freshly ground black pepper 1 tablespoon chopped fresh chives Additional fresh chives for garnish 1. Place potatoes and parsnips in 4-quart saucepan. Add water to cover. Heat over medium-high heat to a boil. Reduce heat to low. Cover and cook for 10 minutes or until vegetables are tender. Drain vegetables well in colander. 2. Place vegetables, broth and butter into food processor. Cover and process until mixture is smooth. Add brown sugar, black pepper and chopped chives. Cover and process until mixture is just combined. Garnish with additional chives.

Sweet Potato and Parsnip Purée

Green Bean Casserole Prep: 10 minutes Bake: 30 minutes Makes: 12 servings (about 3/4 cup each) 2 cans (10 3/4 ounces each) Campbell’s Condensed Cream of Mushroom Soup (Regular, 98% Fat Free or Healthy Request) 1 cup milk 2 teaspoons soy sauce 1/4 teaspoon ground black pepper 8 cups cooked cut green beans 2 2/3 cups French’s French Fried Onions, divided 1. Stir soup, milk, soy sauce, black pepper, beans and 1 1/3 cups onions in 3-quart casserole. 2. Bake at 350°F for 25 minutes or until bean mixture is hot and bubbling. Stir bean mixture. Sprinkle with remaining onions. 3. Bake for 5 minutes or until onions are golden brown.

Green Bean Casserole

Cornbread Turkey Pot Pie Prep: 15 minutes Bake: 30 minutes Makes: 4 servings (about 1 1/2 cups each) 1 can (10 3/4 ounces) Campbell’sCondensed Cream of Chicken Soup (Regular or 98% Fat Free) 1 can (about 8 ounces) whole kernel corn, drained 2 cups cubed cooked turkey 1 package (about 8 ounces) corn muffin mix 3/4 cup milk 1 egg 1/2 cup shredded cheddar cheese 1. Heat oven to 400°F. Stir soup, corn and turkey in a 9-inch pie plate. 2. Stir muffin mix, milk and egg in medium bowl just until combined. Spread batter over chicken mixture. 3. Bake for 30 minutes or until topping is golden brown. Sprinkle with cheese.

Cornbread Turkey Pot Pie

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The Bonds of a Family Become a

Ride for a Cure [by Jon Barr]

With such an abundance of people dealing with diabetes, it is difficult to find someone not affected by the disease in one way or another. Siblings and Oklahoma natives Nathan Hamilton and April Tarver grew up learning the realities of diabetes from their father, Bill Hamilton. “Dad was diagnosed with diabetes when he was 17, well before we came along, so we never knew anything but him having it,” said Tarver. Bill Hamilton lost his battle with diabetes in 2010 due to complications from the disease. He was 54. “You can never prepare yourself for something like that, said his son Nathan, “However, I have tried to turn it into motivation to take better care of myself.” Hamilton has a right to be concerned, as does his sister. Both have diabetes.

Hamilton and Tarver both enjoy cycling in part for its health benefits. “After I was diagnosed, I started running half marathons and that greatly improved my blood sugar levels,” said Hamilton. “After a couple half marathons, I was introduced to cycling and would ride hundreds of miles a week and trained for a couple century rides (100 miles).” Hamilton took part in various events to benefit local communities, bands or nonprofits, but wanted something more. When he discovered the Tour de Cure, he knew he'd found his “something.” The Tour de Cure is an annual cycling event held in 44 states to benefit the ADA. Hamilton found out about the Oklahoma event in 2008 and has been involved ever since. His energy rubbed off on his sister and she rode in last year's ride as well. “I've ridden the 62 mile and 30 mile routes,” said Hamilton.

“I was 12 when I was diagnosed,” said

“Last year was my first year to ride,” said Tarver. “I did the 30 mile ride and have signed up for the 62 mile ride next year.”

“I knew all the signs and started seeing them around my 23rd birthday,” said Hamilton.

Oklahoma has two different events every year. In 2013 the Tulsa area ride will be on June 1 and the Oklahoma City area ride will take place on June 22.

Hamilton and Tarver have worked hard to control their diabetes. Both check their blood sugar multiple times a day, watch what they eat and stay active. The American Diabetes Association (ADA) says that exercise is a key component of proper diabetes care.

“We have different distances available so experienced riders can have a great time as well as novices or even first-timers.,” said Araine Cash, Manager of the Oklahoma City area ride. “This year we'll have a 4 mile course, as well as 10, 30, 62 and 100 mile rides.”

Tarver.

okhealthandfitnessmagazine.com

Different distances help make the event more accessible for more people. “The event is not timed, so people know it's not a race, it's a ride,” said Cash. “We want people to be able to come out, support their loved ones and just enjoy a great day of cycling.” Hamilton and Tarver have plenty of advice for people newly diagnosed with diabetes.

PHOTOS PROVIDED BY KEENAN GARRETT

Roughly one in twelve people in the United States has diabetes. This statistic is scary enough, but the fact that the prevalence of this disease is on the rise takes things from scary to terrifying.

“The diagnosis is not the end,” said Hamilton. “Diabetes can be an inconvenience but you have to manage it.” “I never realized how serious the disease was until I saw my dad go through blindness, kidney failure, and neuropathy,” said Tarver. “My advice is to take it seriously.” Jon Barr is a NASM Certified Personal Trainer at Gold's Gym in Edmond. For more information about the Tour de Cure: Web: http://www.diabetes.org/tourok E-mail: acash@diabetes.org Phone: (405)840-3881 x6048 December/January 2013

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BABIES

ON BOARD

The Gift of Hope [by Sheryl Marseilles]

Sam is not alone. There are about 7,500 abused or neglected children who are wards of the court in Oklahoma at any given time. When children enter the child welfare/judicial system, they enter one of the most complicated bureaucracies in our society, and they enter it virtually alone. Thankfully, there are members of our communities willing to help be a voice for abused and neglected children. They are CASA volunteers. CASA volunteers are appointed by a judge and will fight for a child; against all odds, against power, against bureaucracy and shortsighted agendas. After a volunteer is assigned to a case, he or she will meet with the child and anyone in that child's life; biological parents, foster parents, medical professionals, teachers, social workers and others. They use

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the information they gather to inform judges and others of what the children need and what will be the best permanent home for them. In a recent survey conducted with the juvenile judges of Oklahoma, 100 percent of the respondents believe that children's needs are better met with a CASA volunteer. “It seems every time I appoint a CASA, results improves,” remarked a judge on the 2012 survey.

permanent home for a child. Volunteer to help speak up for a child's right to a safe home or find out other ways you can help. For more information and to find a program in your area, visit www.oklahomacasa.org.

This holiday season will mark the sixth Christmas that Kathy Nyswonger, a CASA volunteer for CASA of Oklahoma County, will spend with the children on her case. Six years of wrapping donated presents; six years of helping arrange visits so siblings in different foster placements can exchange gifts and spend a little time together. “The past few years, one of the foster families has allowed us to throw a little party for the children in their household and their siblings we bring to visit,” said Nyswonger. “It has helped bring some holiday tradition back into their lives and gives them a memorable visit. Each year they usually say 'This is the best day of my life!'.” CASA volunteers come from all walks of life, but they all bring compassion and commitment for children. You can make a difference this holiday season; you can help give the gift that lasts a lifetime – a safe, loving

Oklahoma CASA Association PO Box 54946, Oklahoma City, OK 73154 405-524-8999 or toll free 1-800-742-2272 www.oklahomacasa.org okhealthandfitnessmagazine.com

PHOTOS PROVIDED BY CASA

It was the day after Thanksgiving, and eight- year-old Sam sat in the juvenile shelter watching a rerun of Frosty the Snowman. Sam has lived in three foster homes in the past year and a half, where he patiently waited to find out if he would get to live in the same home as his little sister. In typical holiday form, the TV was flooded with commercials of toys, gadgets, and happy families. But Sam's Christmas list was different; he wished for a visit with his mom, to live with his sister again, and to not have to lay awake at night wondering if he would still be there tomorrow.


Sixty Years Strong and Still Moving Forward

[by Bryan Larison] The Oklahoma Lions Boys Ranch has been serving young people from 12-18 years of age, for 60 years. We believe the time has come to extend that reach to young adults. We have time and hard work invested in these young people and just because they turn 18 shouldn't mean that we turn them away. We want ensure that the rocky years of young adulthood doesn't derail the success of young lives. Since joining the OLBR in 2001, I have seen many of our alumni face homelessness. We are aware of the many options available to youth that have been in former custody if they just complete their high school education. In our experience, when a resident turns 18 during their senior year of high school, we have our best chance to help them attain their diploma. However, many have left weeks or months before the end of school with big plans to move in with a friend, or get an apartment and work while completing high school. Some have been successful, but the majority has failed.

In fact, several youth have interviewed to come here having graduation dates after they turn 19 and some even when they turn 20. My biggest frustration has been when they return to us for help and we don't have an option for them.

By having a program flexible enough to move clients within the program, and allow discharge and re-entry into the program, we show that we don't expect linear progress and we will be ready to help when they are ready to be helped. The primary goal being to help these young people attain their high school diploma or GED, which opens many doors for success as an adult.

We believe the answer isn't allowing an 18 year old to return to our residential program. They don't accept the rules of the program regarding curfew, supervision, tobacco and other “adult” behavior and we can't allow that type of behavior in our residential program, especially with other residents as young as 12 are in the same home.

The Oklahoma Lions Boys Ranch has been a part of the greater Stillwater community for 60 years and has several contacts to help ensure a broad community support network and we believe our experience with working with adolescents in DHS custody gives us an advantage in working with young people leaving DHS.

The reality is that progress for these young people is rarely a straight line. This population is characterized by how they try to “make it on their own” and can only be helped when they are ready for the help.

Habitat for Humanity has agreed to provide the labor for a 4 bedroom duplex, which will be equal to half the cost of the building. We are working to raise the other half, which is about $130,000. The duplex will be an integral

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part of the program and allow us to keep costs down and increase supervision of the residents. We want to help these young people enter the adult world better prepared and we believe we have assembled the right team, have the right skills and commitment to do just that. Please consider partnering with us to provide this needed service to these young people. We are better together.

For more information, please contact: Bryan Larison, MS, LPC Executive Director Oklahoma Lions Boys Ranch P.O. Box 400 ~ Perkins, OK 74059 405-547-2462 www.olbr.org ~ facebook.com/olbr.org okhealthandfitnessmagazine.com

PHOTO PROVIDED BY BRYAN LARISON

When a resident turns 18 during their junior year, we rarely succeed in helping them complete high school; this has become a growing trend.


Are You Ready for

TAX Time?

Year-end financial planning is usually complicated and 2012 is no exception. Although we are near the end of the year, the tax picture for 2013 is still fuzzy at best. With new taxes set to begin and others scheduled to go up, there is an obvious reason for concern and confusion for many taxpayers. Here are a few of the many upcoming changes. The first increase that we may experience will have an immediate impact on all workers. This increase may come as a result of the end of the Payroll Tax Holiday. This temporary decrease in payroll taxes is set to expire December 31. 2012, and will result in a two percent tax increase. Because this is an increase in the employee's share of the Social Security and Medicare taxes, it will result in a decrease in take-home pay of every employee and self-employed individual. As with many of the taxes discussed here, last minute changes by congress could reduce or eliminate this scheduled increase. The next impact for 2013 is the possible expiration of the Bush-era tax cuts. Without intervention, the current 10, 15, 25, 28, 33 and 35 percent tax rates will return to the pre-Bush levels of 15, 28, 31, 36 and 39.6 okhealthandfitnessmagazine.com

percent. There are several proposals, which range from extending some or all of the cuts, to leaving the lower rates in place and returning the higher rates for the upper income levels. Once again, we may end up waiting until the end of December before knowing exactly what the tax rates will look like next year.

to take effect is the additional .9 percent Medicare tax on higher-income wage earners. Single filers with income above $200,000 ($250,000 for married filing jointly and $125,000 for married filing separately) will be subject to this new tax in addition to the Medicare tax they already pay.

Another tax scheduled to go up without Congressional intervention, is the capital gains tax rates. Currently individuals in the 10 percent tax rate, pay zero percent tax on capital gains and all other filers pay 15 percent. Without intervention, this is currently scheduled to go up to 10 and 20 percent respectively.

One final tax which could have farreaching consequences is the Alternative Minimum Tax or AMT. Each year congress must pass an AMT patch, which temporarily raises the income level at which the AMT kicks in. Without action single filers with $33,750 of income ($45,000 for married filing jointly) could suddenly find themselves paying an additional tax they have never heard of.

A completely new tax for 2013 is the 3.8 percent tax on unearned income for higher income individuals, estates and trusts. Effective January 1 of next year, adding this Medicare Contribution Tax to investment income effectively removes a portion of the benefit that investment income had versus earned income, specifically the fact that it is not subject to employment taxes. The exact impact of this new tax is uncertain since the IRS has yet to issue information on exactly how it will be calculated. Another new Medicare tax scheduled

PHOTOS PROVIDED BY DARREN SHAW

[by Phillip Murphy E.A.]

In short, now is an excellent time to start planning for next year's taxes, even if we are not certain what they will be!

Phillip Murphy is an Enrolled Agent that has been providing tax services to individuals and small businesses since 1996. Phil can be contacted by email at PMurphy@gmx.us December/January 2013

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Toby Keith's Dream for Oklahoma's Kids is Becoming a

[by Brandy Morris] Oklahoma Native and Nashville recording artist Toby Keith has enjoyed success as an entertainer, entrepreneur and a family man. He takes pride in his Oklahoma roots and once again has found a way to give back to the state and community that he is proud to call home. The Toby Keith Foundation has broken ground on the OK Kids Korral on the campus of the OU Medical Center in Oklahoma City and

looks to open its doors next fall. “The OK Kids Korral is a lodging solution for families who travel to Oklahoma City from in Oklahoma and the surrounding states

Toby Keith and Brock

“We are trying to give them a place in Central Oklahoma right by their doctors, by the hospital it will be the next best thing to them being at home and in a relaxing environment. We are trying to give a solution financially, physically and emotionally. We think it is really going to help the parents be able to sit and talk with other parents going through the same thing, and they can kind of create this big extended family and draw strength from each other,” Bright said.

Artist Rendering of a Guest Room

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The Toby Keith Foundation and Toby Keith are fundraising. The goal is to raise $10 million for the capital campaign that will pay for the construction and an endowment for the operation and maintenance of the facility. In okhealthandfitnessmagazine.com

PHOTO PROVIDED BY ELAINE SHOCK

coming to Oklahoma City to receive cancer treatments,” said Executive Director, Juliet Bright.


Reality

May, The Toby Keith Foundation will host the Annual Toby Keith and Friends Charity Golf Tournament at the Belmar Golf Club in Moore, Oklahoma. The event will have an auction where bidders can bid on autographed memorabilia from Toby and others. Past contributors include Tiger Woods, Michael Jordan, Brett Favre, Troy Aikman, Carrie Underwood and others in the entertainment and sports industries. Last year's event raised more than $664 thousand in proceeds to benefit the OK Kids Korral. This year's event looks to be better than ever. “The lodge is a 16 bedroom lodge, that probably will never be full, but at some time it will, and for the most part, it's going to take care of a lot of people, the cycle of each room will facilitate a lot of people, Toby Keith said. “We are trying to build something that Oklahoma City can be proud of, where you okhealthandfitnessmagazine.com

Artist Rendering of a Hallway December/January 2013

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committed himself to making it happen. Keith said: “Think about this, if you're coming from Tulsa, Woodward, Idabel, Ringling or Waurika, you know you are spending most of your time driving your kid to the doctor. This way you can say, 'hey we are going to be there four days, we're staying at the Korral'. It's an environment where all the kids look alike, all the kids have the same shortcomings and problems, and you get that group mentality, which can be stronger for them, instead of sitting in a car seat riding back and forth through a lot of this.” A lot of thought and planning has gone into making the OK Kids Korral something special for everyone. Above all, the overall goal is to take away some of the stress and burden on the children and the parents. “We will have food prepared 2-3 times a day, and have sandwiches, cereal and stuff available all the time. It's a place where you can go to be by yourself or with your family, or you can come and share with others in the common area, said Keith. “When your appointments are ready and you have to make your doctor's appointment you are right on the campus, so the shuttle will take you there. So you are not commuting back and forth during what might be the next year and a half or so and you are able to spend that time with your kids and not spending all that time driving.” The idea behind the OK Kids Korral stemmed from one of Keith's guitar player's

daughter in his first band when he was just out of high school. Ally was her name. She was diagnosed with Wilms Tumors. With Keith's help, Ally was seen at St. Jude's Hospital in Memphis, Tennessee. Ally and her mother, Linda traveled back and forth from O k l a h o m a t o Tennessee for her treatments. Keith saw the toll it was taking on Linda and Ally both. When Ally passed away, Keith helped the charity known as Ally's House, which immediately began helping support Oklahoma kids with cancer and their families during the rough times they face during their journey. Once Ally's House started sustaining itself, Keith decided it was time to break away. Now, he is seeing his dream for Oklahoma's kids become a reality with the OK Kids Korral. The Toby Keith Foundation is accepting donations now for items needed for the OK Kids Korral. Items must be new and unopened. The list includes items such as travel sized shampoo and conditioner, travel sized

Toby Keith and Victoria toothpaste and bath soaps, hand soap, new toothbrushes, new toys, new games, gift cards from Walmart and others. The complete list is available on the foundation's website. For more information about the Toby Keith Foundation and how to help the OK Kids Korral visit: www.tobykeithfoundation.org. The mailing address is: The Toby Keith Foundation, PO Box 721856 Norman, OK 73070. Or you may call 405-217-8629.

Tuesday's Child According to nursery rhyme and song, Tuesday's child is full of grace. The youngest of three children, Allen O'Brien was born on April 2, 1991 – Tuesday. Described by his mother, Julianne, as 'our passionate child', Allen loved literature and music. His growing intelligence and artistic ability promised a future filled with great things. But rather than a lifetime of achievement, Allen's greatness would be measured in a sudden act of compassion. His sister, Pamela, mentored Allen in his growing love for music. If he wasn't playing the trombone for his middle school band or the family piano at home, there was a good chance he was singing. Brother, Sean, provided Allen with hand-me-down books. “Allen was a huge reader. He would zip through Harry Potter, or whatever series,” shares mother, Julianne. A member of St. Benedict's Church in Broken Arrow, Allen enjoyed the middle school youth group. His church activities included a study of the saints in The Dead Theologian's Society, membership in the Boy Scout troop, and singing in the church's youth choir. Julianne explains, “Because we do not have family in Oklahoma, our family life revolves

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around our parish life. Allen's buddies were from our church families with whom we camped, did service projects, worshipped, and celebrated sacraments and holidays. Allen loved the Lord and tried hard to make good decisions.”

March 11, 2005, began like any other Friday. It was around 8:35 a.m. when Julianne received a call from the nurse's office at Allen's school. He started complaining about a headache during his first hour drama class. Working in the elementary school office across the street, Julianne arrived within minutes. “When I got there, Allen was holding his head and moving it up and down because it hurt so much,” remembers Julianne. The emergency room in Broken Arrow was only a mile and a half from the school. Allen was assessed there by a nurse who asked him a series of questions. “She asked him where he was, and he said he was at church,” Julianne recalls. Allen's father, Dan, arrived at the emergency room within minutes. In spite of Allen's rapidly deteriorating condition, Dan was able to communicate with his son. “I asked him if he wanted to pray, and without any other Continued on pg. 43 okhealthandfitnessmagazine.com

PHOTOS PROVIDED BY LIFE SHARE

[by Brian Jackson]


Continued from pg. 26 friend, even if both of you had the exact same surgery. Am I in good shape both physically and emotionally? Although a cosmetic procedure is done to improve your appearance, it is still surgery. Other medical conditions or medications that you take can impact the outcome. I always recommend being completely honest with your surgeon about your health problems and any supplements or vitamins that you take. For example, many vitamins may increase the risk of bleeding, and smoking may increase the risk of wound healing complications. Can I afford this surgery? While insurance may cover a breast reduction when you can prove medical necessity, cosmetic procedures are typically not covered by insurance. So, as a patient, you have to be honest and decide whether you can afford the cost of the surgery, or any complications that may occur after surgery. Most surgeons will have a financial policy that will outline and break down the costs of the surgery and how revisions or complications are handled. Why is now the right time for my surgery, rather than a month or a year ago, or, conversely, a month or a year from now?

Am I completely comfortable with my surgeon, the staff, and the office or hospital where the surgery will be performed? I believe that the most important aspect of deciding to have surgery is making sure that you trust your surgeon. Don't go to your surgeon just because your best friend went to him. If you don't like your surgeon, you can and should find one whom you do like. If the surgery is uneventful and the recovery perfect, this is probably not a huge issue. But if you have any problems, it is easier for everyone involved if you have a good relationship with the surgeon and their staff.

most qualified surgeon. I would recommend becoming an educated patient – learn about your surgeon's qualifications. Is he or she certified by the American Board of Plastic Surgery? Does he or she operate in an accredited facility? While this is not a comprehensive list of what to consider, I think that it guides you on what to start thinking about if you are considering surgery. There are many online resources, including the website for the American Society of Plastic Surgeons, plasticsurgery.org, which can help you in your research. Good luck!

Is my surgeon qualified to perform the procedure? W e a r e inundated with advertising and claims about being the best,

PHOTOS COURTESY OF STOCKFRESH

The surgery has to fit into your schedule. You may need someone to help with

your children or have to take time off work, and if you don't plan for these events, it can make your recovery difficult. Each type of procedure will have a different recovery time, but most people who don't have jobs requiring heavy lifting can usually return to work between 1-3 weeks after surgery.

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Turning [by Seth Mueller] Erika Ortiz knows the difference a year can make.

taking care of her children; she thought she might even be pregnant.

She went from living a happy, healthy life raising her children, to needing a liver transplant and wondering whether she would see her 26th birthday.

“My eyes were bright, bright yellow and my son kept telling his friends 'My mom has yellow eyes like a hog,'” Ortiz said. “So the kids came to see me, and in a way- it was something to distract me from what was going on.”

In spring 2012, Ortiz went to an Oklahoma City hospital where she was given a diagnosis of cirrhosis of the liver, and told it would require a transplant. Later, Ortiz decided to go to OU Medical Center for a second opinion. At the Transplant Center at OU Medical Center, they discovered that the cause of the cirrhosis was Wilson's disease. A short time later, an Oklahoma Transplant Center liver transplant would save her life. On April 30, 2012, at the age of 26, Erika Ortiz turned 1 again. Getting the diagnosis When she came to the Oklahoma Transplant Center (OTC), Ortiz was bleeding, had infections and was jaundiced. Her symptoms were hard to see at first, Ortiz said. Her skin didn't show the jaundice clearly because of her dark complexion. But she was tired and had trouble

Then things got worse quickly. Erika spent three days in the OKC hospital where she was diagnosed with cirrhosis and was told to take it easy for a few days, but the next Sunday, after her condition worsened, she made the decision to go to OU Medical Center, where the Oklahoma Transplant Center is located. Erika said that she was glad to have a team of doctors who identified the Wilson's disease and could explain exactly what was going on with her symptoms, and what she could expect. She stayed at the Oklahoma Transplant Center throughout her full diagnosis and treatment. Dr. Harlan Wright and Dr. Anthony Sebastian, founding director of the transplant center and a general/hepatobiliary surgeon, were key members of the transplant team that treated Ortiz.

“ O u r t e a m approach to diagnosis and treatment is an advantage for the doctors and specialists at Oklahoma Transplant Center,” Wright said. “She was extremely sick, so the whole team moved in.”

“The team identified the problem behind Ortiz's cirrhosis not as heavy drinking, or hepatitis, but as Wilson's disease,” Sebastian said. Wilson's disease is a genetic disease that causes problems with the digestion of copper. The excess copper stays in the body's tissues, where it can damage the liver and nervous system. It occurs in only one in four people out of every 100,000. The diagnosis confirmed her need for a transplant and she was placed on a waiting list immediately. Wright reassured Ortiz that she would be well taken care of.

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okhealthandfitnessmagazine.com

PHOTOS COURTESY OF STOCKFRESH

The Oklahoma Transplant Center's team is the most experienced in the state, with more than a halfcentury of combined e x p e r i e n c e i n transplantation.


1 Again While Ortiz waited for her transplant, her condition worsened.

exactly what her situation required. Because of them, Ortiz turned 1 again.

“The days kept going by,” Ortiz said. “One night, they called me and told me 'We've got a match! No more eating, no more drinking for 48 hours until you go into surgery.'”

“I woke up and I had a nurse just for me,” Ortiz said. “She didn't leave the room and made sure I was fine, not only because it was a critical time, but also to help me feel more comfortable. Everyone was running around helping people with whatever they needed and whatever they wanted. It didn't take hours and they didn't put things off.”

But the doctors didn't rush it. When Ortiz experienced complications, they decided to delay the surgery by a couple of days. At 1 a.m. on April 30, 2011, her surgery began. “We put the new liver in slowly, carefully, stitch by stitch, and it's amazing when the blood gets into the new organ,” Sebastian said. “It lights up like a light bulb with color that is beautiful because it's a healthy organ, and then everything settles down.” “Getting you healthy, getting you back into your life with as little disruption as possible is the key to the process,” Wright said. Waiting for a transplant While looking for a match for Ortiz's liver transplant, the doctors at OTC had to take action to get her stable for surgery.

Personalized care, team expertise The Oklahoma Transplant Center's team of doctors saved Ortiz's life. Their team approach to diagnosis and treatment was

The progressive patient care system at OTC allows for optimal care, by placing patients in units on the basis of the degree of their illness and assigning doctors to the unit who are specialized in that area. “I happen to be lucky enough to do my best with a group that has done their best,” Wright said. But the luckiest – and happiest person in this story is Erika Ortiz. “My new life, I'm here, I'm with my kids,” she said. “I look forward to seeing them grow up, to seeing myself get older. Go on with my life. Just move on.”

The Oklahoma Transplant Center is located at 940 NE 13th Street, in Oklahoma City. Please give us a call at 405-271-7498, 1-888-777-7081. Or visit our website at www.oumedicine.com/oklahomatransplantcenter

PHOTOS PROVIDED BY JOE CAPPA

Ericka Ortiz Liver Recipient

“They had to drain fluids off my stomach, because it was getting so big that I couldn't eat,” Ortiz said. “They drained six liters of fluid from my stomach and I was still huge.”

Ortiz was also suffering from hepatic encephalopathy, which is described as a worsening brain function that occurs when the liver is no longer able to remove toxic substances from the blood, according to WebMD.com. “I was in and out of the ICU,” she said. “A lot of what happened those days I don't remember. “The liver failure started to affect my mind. You're aware of what's going on at that moment, but you don't remember a lot of things.” okhealthandfitnessmagazine.com

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[by Leslie Gamble Community Relations Director Oklahoma Blood Institute]

Ty's story Ty Kiser, Sulphur, is one of those. It was a summer night in 2011, when he and two other teenage boys ventured into the woods by his house. They had high hopes of shooting at game as they explored the territory; however, by evening's end, they faced a much different kind of journey. As they made their way back to Ty's house, one of the guns accidentally discharged, striking Ty in the chest. One friend stayed with Ty; the other ran to Ty's house to tell Sissy, Ty's mother. She was not expecting the terrifying words she heard, “Ty has been shot!” Mom and Ty's friend quickly drove to the edge of the woods where they found Ty with a bullet wound in his chest. They loaded Ty, now unable to walk, into the car and headed to Arbuckle Memorial Hospital in Sulphur. To combat possible internal bleeding and shock, Ty was immediately given two units

of O-negative blood (the universal blood type). Doctors quickly decided to transport Ty via helicopter to OU Medical Center in Oklahoma City, but before he could make the flight, Ty needed an additional two units of blood. W h e n t h e helicopter landed, a team of trauma doctors quickly realized Ty would need emergency surgery. Doctors told Sissy her son had “a better chance of dying than living.” During the six-hour surgery, doctors removed one of Ty's lungs. Ty received 68 more units of blood in the first 24 hours after his surgery! Ty remained in the Trauma One Center at OU Medical Center for 59 days and spent another 20 days in rehab at The Children's Center in Bethany. Neither Ty nor his mother had been home in nearly three months! Ty and his family have been forever changed by the selfless act of some 70 people they will likely never meet. Every two seconds, someone like Ty needs blood, yet less than ten percent of those eligible to give blood do it. All who are healthy and at least 16 years old are encouraged to give blood. Giving blood only takes about one hour. Although all blood types are needed, those with O-negative type blood are especially encouraged to donate. It can be used by anyone in an emergency when a patient's blood type has not yet been determined. One blood donation can save up to three lives. Blood donors with Oklahoma Blood Institute are, literally, saving the lives of their

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December/January 2013

friends, family and co-workers, some who may have no idea they will need blood in an urgent situation.

Oklahoma Blood Institute (OBI) is the ninth largest, nonprofit blood center in America. Donor centers are located across Oklahoma with five in the OKC metro area and others in Ada, Ardmore, Enid, Lawton, Ponca City and Tulsa. Many convenient, mobile blood drives are also held each week in schools, businesses and communities across the state. Although not required, appointments to give can be made by calling 877-340-8777 or going online at www.obi.org. okhealthandfitnessmagazine.com

PHOTOS PROVIDED BY SHAUN SWARTZ

Every drop of blood needed by patients in more than 140 medical facilities in Oklahoma is provided by donors with Oklahoma Blood Institute (OBI). All hospitals in the metro-Oklahoma City area rely exclusively on OBI. Thousands across our state know personally how important it is.


Continued from pg. 38 prompting from me, Allen said 'Glory be to God' two or three times.” After ruling out a number of possibilities, medical staff recommended a CT scan to check his brain. With the test results, the doctor was able to confirm bleeding in Allen's brain and recommended that he be taken by Tulsa Life Flight helicopter to St. Francis Hospital.

When Julianne and Dan arrived at the hospital in Tulsa, Allen was already in the pediatric intensive care unit. That afternoon another CT scan revealed that there had been a second episode of bleeding, and the attempt to drain the blood from Allen's brain was failing. The waiting room at the hospital filled steadily as news of Allen's condition spread throughout the school and church. By 10:00 p.m., more than 100 people had gathered to show their love and support. A final CT scan was performed Saturday morning. It confirmed that blood flow in Allen's brain had stopped, and his brain could no longer function. Allen was gone.

O’Brien family (L-R) Allen, Dan, Julianne, Pamela and Sean

When the doctor first discussed the possibility that Allen might be a candidate for organ and tissue donation, it was an easy decision for Julianne and Dan. “I'm thankful that they mentioned it to us, because in that state of mind you're not thinking,”

admits Julianne. She relates an experience that Allen had with a counselor at school, who had received a new heart a couple of weeks earlier. “He was very curious about what it meant to be a recipient and what might be taking place. Allen definitely would have wanted to be a donor.” Grace is defined as an act or instance of kindness. “God gave us the grace to make the decision to donate Allen's organs,” says Julianne. Unspeakable tragedy and pain were met with love and compassion. As his recipients have recovered from their transplant surgeries, Allen O'Brien's family continues to heal from the loss of their youngest child… a child born on Tuesday. A child full of grace. LifeShare Transplant Donor Services of Oklahoma, Inc., is a private, not-for-profit 501(c)3 organization certified and designated by the U.S. Department of Health and Human Services as the organization dedicated to recovering organs for transplantation in all 77 counties of the state of Oklahoma. LifeShare also recovers tissues in Oklahoma for transplantation in the state and across the country. Register to be an organ, eye and tissue donor on your Oklahoma driver's license or state ID card, or register online at www.lifeshareregistry.org. If you don't have a license, or state ID card, and do not have Internet access, call 800-826-LIFE (5433), and ask for a donor registration form.

A Bryan White Christmas Has the Midwest Merry and Bright This Holiday Season [by Sharon Eaves] Grammy award-winning country music singer/songwriter Bryan White is heading home for the holidays for his third annual “A Bryan White Christmas” tour.

PHOTOS COURTESY SHARON EAVES

The Oklahoma native's performance will give the audience members a festive cheer this season as he combines his yuletide favorites and his greatest hits including Rebecca Lynn, So Much For Pretending, Someone Else's Star, Sittin' On Go, and songs from his current album Dustbowl Dreams. It's time to deck the halls and enjoy the magic of the holiday. The tour kicks off December 8, 2012, in Garland, Texas, and will make stops in Lawton, Duncan, Woodward and Fredrick. “Holiday music is one of my favorites to sing,” says Bryan. “It reminds me of the memories I had growing up that I am now sharing with my boys. I have compiled my favorite holiday songs and will package them together in a fun concert for all. I want to make sure the audience leaves in the Christmas spirit!” The production is sure to kindle spirits and delight the young and young-atheart. Tickets for “A Bryan White Christmas” are available at: www.ticketstorm.com. With six number 1 singles under his okhealthandfitnessmagazine.com

belt, this platinum selling artist will be heading into the studio soon to work on his ninth studio album, with the help of his fans through his first Kickstarter project. Throughout Bryan's career, he also charted eight Top 40 singles, two platinum records, one gold record, joined forces with Shania Twain and together they took From

This Moment On all the way to number 4 on Billboard's Hot 100 Chart. He was signed to Asylum Records when he was only 20 years old and garnered several awards, including a Grammy, a CMA Horizon Award, and an ACM New Male Vocalist award. For more information, please visit www.bryanwhite.com. December/January 2013

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PET HEALTH

Wagging Tails, Healing Souls Men Learn Valuable Life Skills While Saving Once Lost Dogs. [by Colleen Crummy] As I walked down the row of cages, the barks of abandoned dogs echoed from the tin walls. Cold water splashed on me as each lonely dog jumped on its cage door, vying for my attention. Above all the commotion, I heard a loud baying. I scanned the rows of eyes searching for the hound that must have produced this song. Finally, I found the young coonhound. He was bounding around the cage, ready to explode out of the open door as soon as the latch was lifted. “I'm going to call you Jake, Jr.,” I said to the coonhound as I put my hand through the bars on the cage. JJ was exactly the kind of dog I needed for the Freedom Dogs program: full of energy, eager to please, and most important, in need of some training. It was obvious JJ had been someone's family pet, most likely discarded when he grew too large or when he barked one too many times. JJ was given a clean bill of health by our vet and was on his way to becoming our newest “Freedom Dogs Trainee.” As JJ entered the prison unit, offenders flocked to meet the prancing hound. His sweet, outgoing personality won over the majority of the 120 men. He seemed to understand that he was not here for punishment, but that this was the first step in his journey to a new life.

proud parents watching their child graduate. Sad to see him move away, but proud to see him succeed.

When they met JJ, I saw a spark in their eyes. I watched the two men quietly teaching him tricks such as “shake,” “high five,” and “find the treat.” Day and night, the men would kindly teach their dog new skills without ever asking for anything in return. Gradually the men became a valuable training team and gained social skills. Instead of staring at the ground while softly asking questions, they made eye contact while eagerly interacting with others. They no longer sat quietly on the sidelines in class, but participated with pride. Life had returned to their eyes and feelings of joy and accomplishment sprouted in their souls.

Currently, Freedom Dogs has 42 offenders participating in programs at Cimarron Correctional Facility and Davis Correctional Facility. Offenders use only positive reinforcement to train the dogs and encourage each other. Handlers come from different backgrounds and have a variety of personalities, like the dogs they train. These varied personalities bring strength to the program and encourage tolerance and teamwork. Many of the men feel that they are giving the gift of life to the dogs; little do they realize that they are receiving the same gift from the dogs in return.

Those feelings emerged when they learned that JJ would be adopted by a wonderful family after graduation. JJ's new home would have open fields where he could run and follow scent trails to his heart's content and four other dogs to keep him company throughout the day. JJ's handlers acted like

As the handlers gain experience in training their canine students, Freedom Dogs will add a new facet to the program. A select group of dogs will continue on to service dog training before being given to disabled American veterans at no charge. These service dogs will enable their new owners to lead more

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independent lives. Freedom Dogs touches the lives of everyone involved. The dogs are saved from a grim fate at a shelter, the offenders who train the dogs gain valuable social skills, those who adopt a companion dog receive the infinite love that only a dog can provide, and those who adopt a service dog gain independence and freedom. As a 501(c)(3) organization, Freedom Dogs, Inc. relies heavily on donations. Monetary donations are used to provide proper care for the dogs and to purchase training supplies. Freedom Dogs is run by volunteers and is accepting applications for foster homes. Foster homes care for dogs that are waiting to begin training or to be adopted; Freedom Dogs provides all food and vet care for foster dogs.

Contact anytime @ (918) 285-1056 Freedomdogsok@gmail.com www.Facebook.com/Freedomdogsinc okhealthandfitnessmagazine.com

PHOTOS PROVIDED BY COLLEEN CRUMMY

There was something about the unconditional love of a dog that could heal the souls of these men. JJ's handlers were perfect examples of this fact. When we first met, their eyes were focused downward, too shy to ask many questions. During class, they sat quietly on the sidelines observing and trying their best to go unnoticed.


PET HEALTH

Give the Gift of Shelter

and A Place to Call Home This Holiday Season [by Brandy Morris] The Perkins Animal Shelter needs your help. The shelter is full of loving animals ready for adoption. The shelter is also in need of the community's help, they are trying to get the shelter enclosed to shelter the animals from the heat and cold. The city is willing to pay for the labor for the project. The Shelter is asking for material donations or needs about $1,800 to complete the project.

List of items needed: 1,000 cinder blocks 8”x8”x16” 45 bags of Type N Cement 30 bags of Quikrete concrete 20ft of ½ inch rebar

PHOTOS PROVIDED BY BRADLEY SMITH

If you would like to help by making a monetary donation, make your check payable to the City of Perkins and let them know it is for the animal shelter building fund. Address: City of Perkins P.O. Box 9 Perkins, OK 74059. If you have any questions or would like to adopt one of these adorable babies, please call Katherine at 405-714-1322. Or by email at animalcontrol@cityof perkins.net

okhealthandfitnessmagazine.com

December/January 2013

45


TALK

Enjoying Oklahoma's

Winter Wonderland Safely [by Sara English] With the winter months upon us, it is important to stay safe and warm in our homes. Here are a few things you can do to keep moving indoors and prepare for the winter weather. Beating the wintertime blues can seem impossible. You could get stuck inside for days on end looking out your window at the dreary Oklahoma weather. We have put together a few exercises to keep you moving while the weather has you held up inside. Walking Make a path around couches and tables, and walk for the same amount of time you would if you were outdoors enjoying the spring air. Stretching Stretching is an excellent winter warm-up and helps with the everyday aches and pains of cold, stiff joints. Waist Bends

Calf Exercises Start flat-footed and hold on to a stable object. Rise up on your toes and come back down on your heels. You can repeat this about 10 times. Knee Bends Using your hands, grab both sides of a doorway, squat a bit farther than halfway down. Remember, don't push yourself further than you are comfortable and feel you can do safely. Sit-Ups Use a foam pad, a pillow, or towels to reduce the friction burn on your tailbone. Running In Place - Running in place in the wintertime increases your heart rate, and will warm you up for other exercises. Jumping Jacks This exercise is still one of the best exercises to do indoors. Remember to give yourself enough space to do them safely. Lifting Weights Weight lifting is excellent for strength building and cardiovascular training, and as an extra benefit, it helps prevent osteoporosis. You can grab a few cans from the pantry or a couple of water bottles and start pumping that iron!

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Crawling Crawling on the floor relieves lowerback pain and improves balance. We all need to do this simple activity for 30 seconds or so each day. Winter weather in Oklahoma usually means ICE. Be prepared this winter by gathering basic supplies for your winter emergency kit. You may want to build 2 kits, one for the home and one for the car. Recommended emergency supplies include: Flashlight and extra batteries - you will need to have several so each person can have a source of light and extra batteries. Battery-Powered or hand crank radio and a NOAA weather radio - with tone alert and extra batteries for both. Local maps - if you are new to the area or unfamiliar with the outlying communities around you. Whistle - to signal for help if you become trapped or your voice becomes weak from fatigue.

Make sure you have adequate oxygen supplies and cylinders on hand BEFORE bad weather hits. In case of power outages, include cylinders as a backup for your oxygen concentrator. Food, you will need at least a threeday supply of non-perishable food and a can opener if your kit contains canned food. Make sure that most of the food does not require warming in the case of electric or gas outages, in addition to being homebound, because of poor road conditions. Water - Gather one gallon of water, per person, per day, for at least three days. Pet food - Have extra water and supplies for your pets or service animals if you have any. Tools - such as a wrench or pliers will be helpful in turning off utilities in the case of an emergency. You will want to keep these tools with the rest of your kit to ensure they are easy to locate.

Stay safe this winter season.

A First aid kit – in case you have to treat minor injuries. Updated emergency contact numbers to be able to reach family members and help in case of an emergency. Dust mask to help filter contaminated air if you have respiratory related problems such as asthma.

Cimarron Medical Services another quality service of Stillwater Medical Center 723 Eastgate, Stillwater, OK 74074 405 377-9735 www.cimarronmedical.com okhealthandfitnessmagazine.com

PHOTOS COURTESY OF STOCKFRESH

Bend forward at the waist, then to the right, then backward, and finally to the left. This is a low-impact movement and if you like, you can hold a dumbbell in each hand.


OK Health & Fitness  

In this issue, we visit with Toby Keith and learn about the OK Kids Korral. The Gift of Giving.

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