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Sound Fitness & Health Guide 2013

a n e B la c A SPECIAL PUBLICATION OF

SPONSORED BY:


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Meet Manas Ja in, MD > > > >

Football fanatic Mo vie buff

Very excited expectant dad

Board-certified urologist with special in terest in laparoscopy and robotic surgery

Specialized care, such as urology, can be found right here at home. Harrison physicians continually incorporate world-class advancements, through training and technology, into care for you in our own community.

to use advanced technolog y and minimally invasive procedures to care for your urologic needs.

EMPATHY. INNOVATION. ACCOUNTABILITY. QUALITY.

January 25, 2013


January 25, 2013

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Weight Issues Not as Harmless as Study May Suggest By Timi Gustafson, R.D.

Obesity may have multiple negative health effects, but higher mortality rates are not among them, according to a study (http://jama.jamanetwork.com/ article.aspx?articleid=1555137) that was recently published in the Journal of the American Medical Association (JAMA). Researchers found that people with weight problems don’t necessarily have shorter life expectancies than their normal-weight contemporaries. In fact, a few extra pounds could even lower the risk of an untimely death. The findings were greeted with great interest in the press and welcomed as good news for the two-thirds of all Americans who, according to the Centers for Disease Control and Prevention (http://www.cdc.gov/obesity/data/adult.html) (CDC), are considered overweight or obese. Based on the results of this study, the government ought to redefine the meaning of “overweight” and “obese” and recategorize a large part of the population as normal-weight and healthy, writes Paul Campus, author of “The Obesity Myth: Why America’s Obsession with Weight Is Hazardous to Your Health” (Penguin Group, 2004), in an op-ed piece in the New York Times (http:// w w w.ny times.com/2013/01/03/opinion/our-imaginary-weight-problem. html?ref=contributors&_r=0). “If the government were to redefine normal weight as one that doesn’t increase the risk of death, then 130 million of the 165 million American adults currently categorized as overweight and obese would be re-categorized as normal weight instead,” he says.

If only it were that easy. What this particular study does say is that among all causes of mortality, not overall health risks, being overweight does not seem to stand out as a particularly significant factor. But that doesn’t mean the obesity crisis should no longer be treated as such. In fact, the study, which investigated the causes of 270,000 deaths from around the world, also found that the morbidly obese had a 29 percent increased risk of dying prematurely compared to normal-weight and mod-

erately overweight people. It would be a mistake to conclude from this one study that Americans can keep overeating, says Dr. Thomas Frieden, director of the CDC department that conducted the research. “I don’t think anyone would disagree with the basic fact that being more physically active and eating a healthier diet is very important for your health,” he said in an interview (http://online.wsj. com/article/SB100014241278873236355 04578215801377387088.html) with the Wall Street Journal. Other experts agree. The body mass index (http://w w w.timgustafson. com/2009/do-you-know-your-bodymass-index/) (BMI) by which weight levels are commonly measured is an imperfect assessment of the risk of mortality, and additional factors like blood pressure, cholesterol and blood sugar must also be considered, says Dr. Samuel Klein, director of the Center for Human Nutrition at Washington University School of Medicine in St. Louis, Missouri, in an interview (http:// www.nytimes.com/2013/01/02/health/ study-suggests-lower-death-risk-forthe-overweight.html?hpw) with the New York Times in response to the study release.

increased 89.9 percent during the same period.” If we only look at statistics, we may not understand how weight problems affect people in so many ways. Being unable to move without pain, being dependent on medications, getting out of breath at the slightest physical strain, those are the consequences that may not actually shorten life but make it so much harder – and unnecessarily so.

Breast Imaging Center of Excellence

But many of these diseases are diet and lifestyle related, and together they amount to over 60 percent of all causes of death in the world today, according to the World Health Organization (http://www.who.int/nmh/events/un_ ncd_summit2011/en/) (WHO). Maintaining a healthy weight range (http://www.timigustafson.com/2009/ do-you-k now-your-hea lt hy-weightrange/) may not automatically produce longevity. It may have little or no influence on one’s life expectancy at all, as this study seems to indicate. But we can say with certainty that struggling with weight problems and other related health issues significantly takes away from the quality of life a person can enjoy, and increasingly so with age. A report (http://www.ajpmonline.org/ article/S0749-3797%2810%2900351-X/ abstract) published in the American Journal of Preventive Medicine (AJPM) found that “Quality-Adjusted Life Years (QALYs) lost to U.S. adults due to morbidity and mortality from obesity have more than doubled from 1993 to 2008 and the prevalence of obesity has

Timi Gustafson RD, LDN, is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun,” which is available on her blog, “Food and Health with Timi Gustafson R.D.” (http://www.timigustafson.com), and at amazon.com. You can follow Timi on Twitter (http:// twitter.com/TimiGustafsonRD) and on Facebook (http://www.facebook.com/ TimiGustafsonRD).

SILVERDALE

1780 NW Myhre Rd., #1220

POULSBO

22180 Olympic College Way, # 101

PORT ORCHARD

450 South Kitsap Blvd., #110

Appointments: 360-337-6500 or 1-800-972-9264 www.amiradiology.com

Our Women’s Diagnostic Center offers advanced tools in detecting breast cancer. We were established 26 years ago and annually interpret over 22,000 mammograms. One radiologist is solely focused on breast imaging & available for immediate consultation at our Silverdale Comprehensive Breast Diagnostic Center. Breast imaging includes: • 3D and Digital Mammography • 3D Breast Ultrasound • Breast MRI • Image-guided Biopsies


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January 25, 2013

Helping people smile with comfort and confidence By ERIN JENNINGS EJENNINGS@soundpublishing.com

Imagine walking into Anderson Denture and Dental Center with missing or problem teeth, and leaving later that day with a brand new, full smile. The scenario plays out frequently at the dental office located at 19410 8th Ave. in Poulsbo. “We see patients who have major problems with their teeth, and even though every attempt is made to help them maintain their natural teeth, that is often not possible and a denture is necessary,” said Wanda Anderson, office manager and wife of denturist Bruce Anderson. “Once they receive their new teeth, they look into the mirror and you can practically see them glow.” Bruce has helped people smile with confidence for more than 40 years. Each patient is unique. Bruce designs custom dentures, paying close attention to how a patient smiles, speaks, the shape of the face, etc., and uses a natural complimentary color to match the original shade. It’s often impossible to tell denture teeth from natural teeth. “Bruce is truly an artist,” Wanda said. In an earlier interview, Bruce said the dentures are so realistic that “we have patients whose spouse or family members have no idea they wear dentures.”

HOME SWEET DENTAL CENTER When you walk into Anderson’s Denture and Dental Center, you feel like you are walking into a friend’s house to make a social call. The classy and comfortable furniture seems like what you’d find in a living room, not a waiting room. The homey decor was thoughtfully designed to enhance the atmosphere and to help patients feel comfortable.

“A lot of people’s first experiences with dental offices are not as positive as they should be,” Wanda said. To this day, Wanda remembers her first trip to the dentist as a child. She was so frightened that she kicked her leg and accidentally knocked over the dental supply tray. “This was definitely not a good experience and generated a longtime fear,” she said. “Today, things are very different and I’m now comfortable with my dental care, but many people have similar fears which we understand.” Anderson Denture and Dental Center provides a positive experience. Every effort is made to keep the patient as comfortable as possible. “We know that getting major dental work is a big occurrence,” Wanda said. “We feel that concern and realize it’s a big step both psychologically and aesthetically.” Patient care is the No. 1 priority for the staff. They strive to set a welcoming and relaxing tone from the moment you walk in the door.

Personalized Home Care Services Since 1975, ResCare has provided services that help individuals maximize their independence and quality of life.

Dentist Monica Berninghaus served in the U.S. Navy Dental Corps for 21 years before going into private practice. As a trained licensed pharmacist as well as a dentist, and with her extensive experience as a dental officer in the Navy, Dr. Berninghaus contributes greatly to the office and offers her patients exemplary care. Wanda said this about Monica: “Patients absolutely love her. She fits right in with us because she is patientoriented. Her genuine concern to provide the best dental care available is evident. She’s part of our dental family now.” The most recent addition to the staff is Patient Coordinator Misty Coulter who greets the patients with a warm and friendly smile and keeps the appointments running smoothly.

EXPERT CARE Patients come from all over the Olympic Peninsula and as far as Alaska to be seen at the dental center. Routine care, even for a full set of dentures, is imperative to good health. “A lot of people think once they get dentures they don’t need care until their dentures need to be replaced,” Wanda said. “That simply is not true. It is just as important for those individuals wearing full dentures to have regular dental checkups as it is for anyone else.”

We provide personalized home care services to people of all ages, physical conditions and cognitive abilities in the comfort of your home, the hospital, a long-term assisted living facility or other place of temporary or permanent residence.

Every patient is scheduled for regular cleanings and full-denture patients are seen once or more a year for oral examinations.

3100 NW Bucklin Hill Rd., Suite 100, Silverdale Phone: 360-698-8590 • Fax: 360-698-8592 Hours: Monday-Friday 8:30am - 5pm

It’s also critically important to educate denture patients on how to use their new dental appliance, making

the transition as seamless as possible. It is imperative to keep denture teeth, as well as gums and natural teeth, immaculately clean by brushing after every meal and at bedtime. To keep abreast on the latest in dental care, Bruce and Monica are attending clinics later this month to stay on the cutting edge of their field. And when not seeing patients or crafting dentures, Bruce helps other professionals by sitting on the executive board as president-elect of the National Denturist Association USA. Besides being an expert in his field, Bruce develops a wonderful rapport with his patients. The special mementos and baked goods Bruce receives from his patients are a testament to the strong relationships he builds. His respect and esteem for his older patients, especially war veterans, is evident and he cherishes the mementos he receives from them. “I should write a book,” Bruce said. “Many of my older patients are little vignettes out of history. My daily highlight is when patients share their experiences. They are my heroes.” But it’s evident from the smiles seen in the dental office that patients have regained their self-confidence, making Bruce and Monica, and the entire staff, heroes as well. Anderson Dental And Denture Center 360.779.1566 or 800.990.9116 19410 8th Ave. NE, Suite 102, Poulsbo www.andersondenturedental.com


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Medical suplemental insurance simplified

tion,” she said. “They like being able to talk to someone rather than have to find answers on the Internet or being on the phone all day.”

At KPS Health Plans, any and all aspects of Medicare Supplemental insurance is as simple as having a talk with one of their employees like Nichole Uber.

While the company was established by a group of physicians in Kitsap County in 1946, plans are sold throughout the state, and coverage extends nationwide and beyond for those beneficiaries who travel. Participants also have anytime access to their personal health plan information online at MyKPS.

“I look at myself as more of an educator, rather than a sales rep,” Uber said. “What we do here is try to take the confusion out of buying a Medicare Supplement plan.” Uber, Account Manager of Medicare Sales for KPS, knows that the entire realm of Medicare can be overwhelming to some. So she likes to look at it on an individual level.

“The doctors in this community know us,” Uber said. “Any provider that accepts Medicare will accept the KPS Medicare Supplemental plans.”

“With each person who comes to us, we have a discussion about their health and their own needs,” she said. “We talk about how their health is, and whether they are anticipating any medical needs or surgeries in the near future. Then we direct them to the plan that will be the best for them economically.” KPS has been in business more than 65 years, and has offered Medicare supplemental insurance for more than 30 years. Uber said in the recent past the company has had two plans to choose from. But this year, the company has added two more plans as a way to reach out to individuals who have different needs.

After speaking with her, Uber said potential participants and members feel relieved. “They know we are here,” she said. “And they know that we want to listen to their concerns and their questions. We always have someone who can help.”

Part A and Part B and a resident of the state of Washington. Among the other offerings that KPS has are Plan A and Plan F.

“The two new plans were added to diversify our portfolio,” she said. “We now can provide a better variety of services and a range of prices.”

Plan A is a supplemental plan with a basic benefit structure which covers 20 percent of Medicare-approved charges on Medicare Part B. It runs $125 a month.

Medicare Supplemental insurance, she said, is often needed to help “fill in the gaps” and help with the costs for someone who just has the original Medicare.

Plan F is a comprehensive supplement which pays both Medicare Part A and B deductibles and 100 percent of the Part B excess. It runs $232 a month.

“The government supplies the basic Medicare health insurance,” she said. “What is not covered, the beneficiary has to pay. But if you have a supplemental plan, the costs are shared between the provider of that plan and the insured.”

Uber said there are a lot of different Medicare Supplemental plans on the market. These plans differ from “Medicare Advantage” plans. Medicare Advantage plans utilize the original government-issued Medicare in the background and beneficiaries follow the slate of benefits that the carrier provides. This often results in co-pays, limited prescription drug coverage and a specified network of participating providers.

The two new plans by KPS include Plan N and Plan K. Plan N is defined as a comprehensive Medicare Supplement plan with basic benefits which include covering Medicare Part A deductible and Part B coinsurance, except for up to a $20 office visit co-pay and a $50 co-pay for Emergency Room visits. Part K is a Medicare Supplemental plan with a basic benefit structure that covers half of the Part A deductible and Part A coinsurance, and offering an out-of-pocket limit. Plan K costs $81 a month, whereas Plan N is $131 per month. Anyone is eligible to enroll in a KPS Medicare Supplemental Plan at age 65 years or older, are enrolled in Medicare

“The most important part of any decision that anyone can make about Medicare additional insurance is what’s their specific need,” Uber said. “Every time I help someone with that decision, I know they are someone’s mother, or aunt, or grandmother. The decisions are important to protect them from medical costs that could end up bankrupting them.” Because KPS is a local company with their headquarters in Bremerton, there is always the opportunity to come in and talk to someone in person with

questions. “Being local is pretty important, especially with this (aging) popula-

EXERCISE IS MEDICINE

For more information, contact Uber or another sales representative at KPS at 400 Warren Ave. in Bremerton, call 360-377-5576 or visit the company website at www.kpshealthplans.com.

Kitsap Physical Therapy has provided Kitsap County residents with orthopedic rehabilitation, wellness, and much more for 34 years!

At Kitsap Physical Therapy and Sports Clinics we offer specialties, from General Orthopedics, Cardiac Conditioning, Sports/Work Related Injuries, and many more at our 7 convenient locations: Bainbridge, Bremerton, Kingston, Port Orchard, Poulsbo NKMC, Poulsbo Village, and Silverdale. We pride ourselves on getting you seen by one of our experienced and highly credentialed physical therapists within 48 hours. We also have 2 full-service fitness facilites: Kingston Fitness and Silverdale Fitness to help with all of your health, wellness and fitness needs; from personal training, weight loss programs, fitness assessments, Senior Fitness, and much more to keep you healthy!

Back to Work, Back to Sports, Back to Life…At any Age!

Silverdale Fitness

Kingston Fitness

360-698-2264

360-297-3336

2400 NW Myhre Rd. Silverdale, WA 98383

26001 Barber-Cut Off Kingston, WA 98346


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January 25, 2013

Effects of hearing loss in the workplace There is a lot of evidence out there to remind us to stay active, moving and socializing. Physical fitness immediately comes to mind when we think of staying active, but staying mentally active is equally as important if not more so for longterm health benefits. It has been shown by researchers who study longevity that keeping connected to one’s family, home or work community is crucial to long-term mental health and can help us avoid a myriad of longterm health issues such as Dementia, Heart Disease, Diabetes and Alzheimer’s. There is now evidence that links hearing loss with the above-mentioned chronic conditions. Nothing interferes with staying close to family, friends or co-workers more than hearing loss. It is worth noting that 65 percent of people who have a hear-

peers. When a hearing loss affects one at work, there is usually little sympathy among co-workers and supervisors. One reason may be that hearing loss is invisible. There is no outside visual evidence of a hearing loss. Therefore, many suspect the hearing-impaired person of not paying attention or worse: ignoring their co-workers or supervisor.

Megan Nightingale. AuD, Doctor of Audiology. ing loss are younger than retirement age. This has a significant impact in the workplace (NIDCD Health Statistics on hearing loss). A recent survey study done by the U.S. Department of Education notes that middle-aged (45-64) participants who had a hearing loss but no treatment (no hearing aids) felt that they were being passed over for promotion much more often

than their normal hearing counterparts or their counterparts who had hearing loss but wore hearing aids. The study also found that those with unaided hearing loss were unemployed at a higher rate than their aided peers. Middle-aged to older working people with untreated hearing loss are also found to be three times more likely to fall at work than their normal-hearing

Having a hearing problem can be very hard to selfidentify in the beginning stages because our brain so easily adapts and compensates for hearing loss. Our brain works hard to find the right words that make sense, compare what a colleague says to what they have said before and uses other means to help us make sense of a conversation. I have personal experience with this. I have a hearing loss and I am in the business!

My hearing loss came on gradually starting in my 40s. I only noticed it in really noisy places where I struggled to hear someone across from me. But in my mid-40s, I found that I was second-guessing what my clients were saying during a critical testing segment for identifying hearing problems and solutions. I had to ask people to repeat themselves. It was then I realized I was suffering from the same difficulty that I was helping people with in my career. My work was being affected, so I began to wear hearing aids right away, allowing me a first-hand knowledge of the advantages of the latest hearing aid technology. I can report from personal experience on how hearing technology works in both the workplace, at home and in social situations. If you find you are having more trouble lately hear-

ing what your co-worker or supervisor is saying, or if you find yourself exhausted at the end of the day from trying to hear at work, it is time to get a hearing test. Some physicians’ offices will screen hearing and send you on for a comprehensive hearing evaluation if the screening shows a problem. Most health insurance plans will cover a comprehensive hearing test. Some require a physician referral to an Audiologist. The most important thing to remember is that a hearing loss does not usually go away. The faster it is treated, the more natural one’s hearing will be at work and at home. Don’t let hearing loss keep you from being your best at home, work or in your community. If you are interested in learning more about hearing or are interested in a hearing test, contact Peninsula Hearing at 360-697-3061.

Nine ways to a healthier you! The human body needs nutrient-rich foods to help encourage healthy cell growth, help it function properly, and give us the energy to get up and go. That’s where “super foods” come in—a group of foods containing high-powered, disease-fighting micronutrients. “There’s no magic pill that can reverse aging and prevent disease,” says Heather Denis, diabetes educator for Harrison Nutrition Services. “But these super foods come very close to doing just that.”

Super foods to add to your diet 1. Dark green vegetables, such as spinach, broccoli, and other greens, are a good source of calcium; magnesium; folate; polyphenols; fiber; and vitamins A, C, and K. 2. Berries, such as blueberries, blackberries, and strawberries, contain antioxidants that help slow the aging process, promote memory, and prevent urinary tract infections. 3. Legumes, including black beans, lentils, and soy beans, are a great source of iron, help lower cholesterol, and promote healthier blood vessels.

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4. Orange fruits and vegetables, such as sweet potatoes, carrots, and squashes, contain beta carotene to protect the eyes and promote the immune system. They may also help promote cardiovascular health. 5. Whole grains, including brown rice, wheat, and oats, are rich in complex carbohydrates and high in nutrients, and have been shown to reduce the risk of heart disease and certain types of cancer.

6. Cold water fish, including salmon, tuna, and sardines, has the highest level of omega-3 fatty acids, which has been shown to reduce triglyceride levels, reduce the risk of heart disease, protect from irregular heartbeats, and decrease inflammation. Vegetarian? Omega-3s can also be found in flax seeds, soybeans, and walnuts. 7. Tomatoes are rich in vitamin C and carotenes, are great immune boosters, and support prostate health. 8. Cultured dairy products, such as live active cultured yogurt, kefir milk, and buttermilk, contain friendly bacteria called probiotics that aid in digestion, boost the immune system, break down

cholesterol, and protect the intestines. 9. Chocolate (yes, chocolate!). Cocoa is rich in flavonols, which reduce the risk of blood clots and lower cholesterol. For the greatest benefit, look for dark chocolate made with at least 40 percent cacoa.

You’re not alone! Whether your eating and lifestyle habits need a gentle boost, or you’re troubled by a specific health condition, Harrison’s nutrition experts can help. For an appointment or more information, call 360-744-6910 or visit harrisonmedical.org/nutrition-services.


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Truly make

2013

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a new beginning (for everyone)

Make 2013 the year that you reconnect with the people and sounds of your life, and the entire world around you. As complicated as hearing loss makes your daily life, the solution to resolving it can be easier than you think. You owe it to yourself and your loved ones to learn more. Visit us so you don’t miss special memories that can be made throughout the new year and beyond. Make an appointment to visit one of our two locations and make this a happy and healthy 2013! Appointments will be limited – call us today. LIMITED TIME OFFER:

Complete Hearing Healthcare with $750 value Expires 1/31/2013. Not to be combined with any other offer.

Committed to bringing back our clients’ sense of belonging with home, family, and community by providing the ultimate hearing and service experience.

Port Townsend:

1136 Water St., Suite 103 • 360-390-4068 Poulsbo: 19319 7th Ave., Suite 102 • 360-930-3241

www.peninsulahearing.com


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Healthy Living 2013

Your Guide to a “Balanced Life” in North Kitsap

January 25, 2013

Botox • Fillers Fraxel Repair Treatment Cosmetic Surgery

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A balanced life consists of: • regular exercise • healthy diet • annual check ups • making time for yourself Ills and chills? There’s a simple solution for the whole family with friendly doctors and physician assistants, expert care, and convenient hours.

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20730 Bond Rd. NE Ste. 205, Poulsbo

Conveniently located at the North Kitsap Medical Center. Corner of Bond & HWY 305


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Unmatched personalized attention for all of your radiology needs

Pencil it in. Regular check ups can save lives. These routine visits can lead to early detection.

Immediate Result Consultation with Board Certified Radiologist 3-D Mammography MRI High Field 1.5T CT Digital Ultrasound Digital X-Ray InHealth MRI Plus

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Thank you for making Hearing Advantage nani Baran, MA, LMHCA the best in Hearing Healthcare! satori Well Being center 18978 Front St • Poulsbo

We offer the widest

206.407.3256 Visit us at our new Poulsbo location nani@nanibaran.com Cascade View Medical Center www.nanibaran.com

We offer the widest selectionaids, of selection of hearing hearingbut aids, but what sets us what sets us apart is apart is our dedication to personal our dedication to personal service and your satisfaction.

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These North Kitsap businesses are here to help you and your family achieve your health & fitness goals to live a healthy, active, balanced life.


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January 25, 2013

“We have worn dentures for 27 years and have never had such attentive care. Our dentures are wonderful!” Anderson Denture Patients

Anderson Dental and Denture has been helping people smile since 1995

If time, quality & gentle care are important to you. . . then we are here to serve • • • • •

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January 25, 2013

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He just wanted to finish his beer In September, Ron Hibbard was enjoying the last sip of a tasty beer at his favorite restaurant in Lake Tahoe when it foamed up in his esophagus. This was immediately followed by acid reflux and chest pain. Being the calm, worry-free person that Ron is, he decided to wait and see his primary care provider, Michael Benoit, MD, when he returned from vacation. Wasting no time, Dr. Benoit referred Ron to gastroenterologist Pankaj Sharma, MD, who performed an upper endoscopy. Ron’s esophagus was so blocked by a tumor that the tube could not get through to look into his stomach. In January the following year, Ron had his lower esophagus and entire stomach removed by surgeons Greg Fleischhauer, MD, and John Arthur, MD. Following his surgery he spent two weeks at Harrison Medical Center recovering. Once home, having lived on soup for months, he was understandably craving solid food. He ate a piece of frozen pizza and was back at Harrison for two more weeks. Once he was home for good, his lovely wife, Janet, stocked the house with Ensure and nonstarchy foods. Ron does not care for Ensure…

Learn more about Harrison’s nationally accredited cancer care program by visiting www.harrisonmedical.org/oncology. of the 80 pounds he had lost. Unable to work due to disability, and because of the tremendous care received at Harrison, Ron began volunteering at the front desk in Bremerton. He currently escorts patients and visitors around the hospital, delivers flowers, and makes post-discharge phone calls to check on patients. As stated by Volunteer Resources assistant, Pamela Deaton, “Ron is a wonderful volunteer. He represents Harrison well with his upbeat and outgoing personality toward all our patients, families, visitors, and staff. We are very fortunate to have him as part of our team!”

Cancer survivor turned volunteer, Ron Hibbard, helping a Harrison visitor find her way. as he said with a wink, “the empty cans somehow found their way to the recycle bin.” Following surgery, Ron endured months

Ask the Anytime Guy! Expert answers to your health and wellness questions By Grant & Cathy Pritchard

Question: Well, it’s that time of year again. Any advice on sticking to my New Year’s resolutions in 2013? Answer: To be honest with you, I don’t really like the whole resolution approach at all. Wasn’t it Einstein that said doing the same thing over and over again and expecting different results is a sure sign of insanity? If that’s true, I find it ironic that people set similar goals year after year, and yet fail to reach those goals year after year. It’s clear you want to make some changes—that’s what resolutions are all about—but it sounds like it’s your mindset that needs to change. You have to determine how committed you are to living a lifestyle of health. After all, it takes dedication and hard work to exercise consistently, make healthy food choices most of the time, and get adequate sleep each night. And these are just some of the behaviors that define wellness. But here’s the thing— when you decide that revamping your lifestyle is more important than reaching some short-term goal for 2013, New Year’s resolutions will become a thing

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of the past! Question: I’d love to run a 5K with some friends this spring, but I am not active at all right now. How should I go about training for something like this? Answer: This is a great question! There are actually several plans on the internet that can take you from the couch to the 5K course in as little as 8-10 weeks. In fact, you can even use one of these plans if you have no intention of running a 5K, but simply want to start incorporating fitness (running) into your lifestyle. Most of the plans start with combination walk/jog/walk session, 3 days per week, steadily increasing the actual jog time from just 2 or 3 minutes to about 10 minutes by weeks 4 or 5. At this point, you also start to add an extra day of training, totaling 4 sessions each week. As you continue to increase your jog time, you gradually remove the walking warm-up, thereby finishing each workout with just a basic walking cool-down. By the time you get to 10 weeks, you should be able to run consistently for 25-30 minutes without stopping. Not bad for a former couch potato, huh? Do a Google search for couch-to-5K training programs, or check out www.halhigdon.com for more information. Good luck!

of radiation and chemotherapy. These treatments brought hematologist and medical oncologist Joseph Johnson, MD, and radiation oncologist Charles Springate, MD, into Ron’s journey. “I have nothing but the highest praise for all my caregivers,” Ron said. Following these treatments, Ron needed to regain his strength and try to gain some

Ron worked at Safeway from age 16 until he retired and blames stress as the cause of his stomach and esophagus cancer. Putting cancer behind him, Ron is looking forward to traveling, spending time with Janet, his three daughters, and four grandchildren, working around the house, and playing the drums. To celebrate each other and Ron’s five years of being cancer free, the entire family is currently planning a Caribbean cruise in the summer of 2013. Ah, life without cancer!

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BALANCE

January 25, 2013

Don’t let prostate cancer destroy your life The last thing Kitsap Lake resident Bill Shipley wanted to hear two and a half years after being treated for head and neck cancer was that he had prostate cancer. But when a routine blood test detected a prostate-specific antigen (PSA) level of 7, he knew what he was in for. “I was exercising every day and doing all the things I was supposed to be doing,” said Bill, a 64-year-old retired Navy Senior Chief Petty Officer. “And then bam…it happened again.” Bill underwent a radical prostatectomy to remove his prostate, seminal vessels, and lymph nodes at Madigan Army Medical Center. But when a follow-up test revealed a rising PSA, he chose to have radiation treatment at Harrison Medical Center for its convenient location, advanced technology, and experienced physicians and staff. “At Harrison, we use IMRT—the latest generation of radiation therapy— to treat prostate cancer,” says radiation oncologist Charles Springate, MD. “And while prostate cancer requires the longest course of treatment, it is also considered one of the easiest, with very little discomfort and few short-term side effects.” Bill, who underwent 38 treatments in all, agrees. “The experience at Harrison was great, and the treatments were so much easier than I’d previously had. I was able to drive myself over, get radiation for five or 10 minutes, and get on my way. I was tired, but just six weeks after they were done I began to feel normal again.”

The road to recovery begins with prostate screening Traditionally, men over 50 with an average risk of prostate cancer are screened using two early detection tests: the PSA blood test and a digital rectal exam (DRE). Despite a controversial recommendation this year by

Prostate cancer survivor Bill with wife Kay. an independent panel called the U.S. Preventive Services Task Force against screening for prostate cancer, Bill had continued to get these annual prostate cancer screenings, and according to his oncologist Ronald Reimer, MD, with Harrison HealthPartners Bremerton Hematology and Oncology, testing saved his life. “I’ve heard the term ‘watchful waiting’ in reference to prostate screening. That certainly wasn’t an option for me, and I urge other men to get their PSA tested. Dr. Reimer said if it wasn’t for the test, I would have been one of the ones who would have died.”

Instead, Bill is looking forward to getting back to a normal life with his wife, Kay. “For three years our lives revolved around doctor visits, hospitals, and treatments. As great as everyone was at Harrison, I’m looking forward to driving by the hospital instead

of turning in!” Learn more! Visit www.harrisonmedical.org/oncology, developed specifically to explain each facet of Harrison’s oncology program from accreditation and services to real patient stories.

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January 25, 2013

BALANCE

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CPRehab services at Harrison Jeff Crawford– Heart Attack Survivor, Phase II & III cardiac rehab participant Harrison Medical Center

lenge “bring it.” It sounds cheesy, but I really understand that every day is a gift. I went on with Harrison’s cardiac rehab, even though my health insurance didn’t cover it. Phase I care was in the hospital. At phase II, which was outpatient, everyone kept it light, informative and they knew when to give me the not-sosubtle nudge to build my endurance. I was scared spitless coming in; I didn’t know how much I could do or what my life was going to be like at that point. They got me thinking long-term again. One of the docs said “Rome wasn’t built in a day and it didn’t fall apart in a day, either.” I learned that there’s no magic pill. It just takes consistent diet and exercise. The phase II and III team has kept me honest and to stay on track. It’s “How to not die early 101.” You have to move. Not running marathons, just one foot in front of the other.”

While mending a fence Jeff Crawford was overwhelmed with nausea and exhaustion. At only 45 years old, this Poulsbo resident didn’t know he was at risk.  His young son said ‘call mom’ but, thankfully, Jeff dialed 911 instead.  By the time his ambulance reached Harrison Medical Center, Jeff ’s heart was just moments away from a heart attack… “In the hospital, my doctor said ‘whether you want it or not, your life is now very different.’ I had so much to live for, I wanted it to be different.” With the help of Harrison’s cardiac rehab program, Jeff is now on the road to a healthy future.  “I learned that there’s no magic pill. It just takes consistent diet and exercise. The phase II and III cardiac rehab team keep me on track. I didn’t know how fortunate I was to have such a world-class heart program in my own backyard. I appreciate it now! I am living, walking proof that Harrison’s cardiac care works. ”

learned after the surgery that I had full occlusion of my LED. And, apparently, this was my second heart attack. My symptoms are not typical for men; and I know that now but in the back of my mind I said, “I’m chubby and lazy, but I’m only 45, my BP wasn’t high, my cholesterol was only border-line high. I wasn’t necessarily wasn’t hte picture of health, but it was a surprise to me.”

Q&A

What happened after your heart attack?

What was your life before your heart attack? I owned a record store on Bainbridge Island, called The Glass Onion – owned for over 20 years. I have a great appreciation for horse buggy makers, because with the introduction of the Internet and iTunes, the bottom fell out of my business. Just before my heart attack, my business closed and I was dealing with the loss of that. Both grandparents had coronary disease. So the odds were kinda stacked against me, in that regard. And, when while running my own business, I didn’t take care of myself. I knew what the right thing to do was, but I just didn’t do it. I thought I had more time or I thought I’d have a longer warning.

Describe what happened the day of your heart attack. It was July 8, 2011. I was repairing a fence, pounding a post into the ground. I felt instantly tired and nauseous. I had my son with me and I was home alone with him that day, my wife was at work. I sat on the stairs for five minutes and wondered if it was a stomach

What do you look forward to the most?

Jeff Crawford, and his CPRehab team during one weekly session.

Jeff Crawford and Kellie Greenhill and Aaron Norton. bug. Then, I decided to call the hospital. My son told me to call mom, but I called 911 anyway. The crew called my wife so she could come home for our son, then the ambulance took me to Harrison. At the time we all weren’t sure it was a heart attack. The EMTs thought my nausea might be other causes, because my BP and heart rate were normal when they first arrived at the house. But to be safe, we took the quickest route to the hospital. By the time I got to the ED, then my heart attack hit. I was sitting by myself at the moment. I remember very vividly, my surgeon, Dr. Hainer said to me before I went under: “whether you want it or not, your life is very different.” I thought to myself: “bring it.” I wanted my life to be different. My son was only 7 at that time. I wanted to be there for him and my family. We

Well, the first couple of days, I rested. Then, with the free Wi-Fi in the hospital, I googled “widow-maker” from my hospital bed and a nurse was there in five minutes, because my heart rate spiked. It was too much information at the time of how close I came to losing my life.

Turning 46, and 50 and 55. I’m thinking longer-term now and not just worrying about if-I-will-live. There is a future after a heart attack and Harrison helped me find it. I hope no one ever has to go through what I did. But the gift is that I learned what was important really fast. I look forward to the future and I know I wouldn’t be as far along in my rehab if it hadn’t been for my optimistic rehab team coaching me and encouraging me to try a little bit more. Aaron helps me to expand my thinking about what I can do and will be with me to ensure I get there. I didn’t know how fortunate I was to have such a world-class heart care hospital in my own backyard. I appreciate it now! I am living, walking proof that Harrison’s heart care works.

Today is a much different picture. Jeff indeed followed through with his chal-

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BALANCE

January 25, 2013

Rx for the busy parent: Simple tips to reduce stress and feel your best (BPT) - Few Americans are more time-strapped than parents. From the moment the alarm chimes, it can feel like a race to get through the day. From prepping for school or day care, to finalizing school projects and running to after-school activities, there’s hardly a moment to spare! And with career demands, the stress of being a busy parent can really set in and negatively affect the body in many ways. Luckily, some simple tips can help you reduce stress and feel your very best while being a good mom or dad to your family. Dr. Keri Marshall, a licensed naturopathic doctor who specializes in pediatrics, women’s medicine and chronic disease management, understands the high demands of modern parenting. She offers some important tips that all parents should consider to help reduce stress and improve overall health and well-being.

1. Time management “Time management is key for reducing stress and helping busy parents keep their sanity. The problem is that time management is a skill that must be learned, not something we’re born with,” says Marshall. “Staying organized can help you achieve all your goals.” Whether it’s a traditional calendar on the wall, making lists, or a new smartphone app, organize your week and share your schedule with all family members. Remember to manage priorities — you may have to push grocery shopping a day or two in order to make a child’s band concert or big game. “Also, be sure to schedule breaks throughout the day,” reminds Marshall. “Just five or 10 minutes here and there

can give you the pause you need to stay calm and collected.”

2. Nourish your body What you put into your body makes a huge difference in how you feel. Some foods can even help reduce stress and boost your immunity so you don’t wind up sick, something busy parents simply don’t have time for. “Being stressed causes the body’s cortisol levels to rise,” explains Marshall. “This stress hormone can cause you to crave unhealthy foods, so resist temptation and eat foods that help calm the body and balance hormones and blood sugar. Foods high in vitamin C, like berries and other bright-colored fruit, are great for boosting the immune system and balancing cortisol levels.” Another simple thing you can do every day to help reduce stress and stay healthy is to take a fish oil supplement. “With a number of different benefits, fish oil provides essential omega-3 fatty acids that can improve heart, joint and brain health, plus increase immunity. I prefer high-quality fish oil supplements from Nordic Naturals because they are great tasting,” says Marshall. “Another unique benefit of fish oil is it can help to boost mood as well. A growing body of research has demonstrated that omega-3s can help promote a positive mood and well-being, which is critically important for people battling stress.”

3. Prioritize sleep “Physical stress can make it difficult to sleep. People stay up later trying to get things done, and then when they do go to bed, they have trouble turning

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their brain off at the end of the day,” says Marshall. Keep in mind, quality sleep each night can help keep your body healthy and increase your productivity levels at work and at home. By making sleep a priority, you’ll help ensure that you make the most of every hour in every day. While the National Sleep Foundation notes that the amount of sleep needed varies from person to person, generally seven to nine hours is considered optimal to maintain health.

4. Share the workload You know the adage: It takes a village to raise a child? Well, today’s parents

are busier than ever, and often they think they need to do it all themselves. Leaning on friends and relatives to help out when needed can dramatically reduce your stress. Plus, it can be a fun change of pace for kids. “Don’t be afraid to ask for help,” says Marshall. “Raising children is one of life’s greatest adventures, but no one can do it all. There’s no shame in asking Grandma to run the kids to soccer or having a friend watch the kids for a few hours because you have a work deadline. Plus, it is great bonding time for your children and the loved ones in their life.

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Balance A SPECIAL PUBLICATION OF

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January 25, 2013

BALANCE

Page 15

F r a n c i s c a n H e a lt H s y s t e m

mind + body + st. anthony Hospital It adds up to exceptional health.

When you need help improving your health and well-being, turn to St. Anthony Hospital and the expert Franciscan doctors who practice in clinics throughout the Peninsula. From in- and outpatient surgery, a comprehensive cancer center, and a 24/7 emergency department, to wellness classes and support groups, St. Anthony offers the largest array of medical services this side of the Narrows Bridge. And, we’re rated #1 in the nation for patient satisfaction. St. Anthony plus you. Let us help you get back to living the life you love. looking for a Franciscan doctor for you and your family? call our free referral line at 1 (888) 825-3227.

Advanced primary and specialty care, close to home in Port Orchard. Franciscan Medical Clinic 451 S.W. Sedgwick Road Suite 110 (360) 874-5900 Harbor Orthopedic Clinic 451 S.W. Sedgwick Road Suite 110 (253) 530-2663 Kitsap Urology Associates 451 S.W. Sedgwick Road Suite 220 (360) 874-7300

FOr aDVanceD meDicine anD trUsteD care, cHOOse st. antHOny HOsPital.

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BALANCE

January 25, 2013

When shopping for a health plan, think close to home. Think KPS.

Because

We’re as close as your own backyard

KPS Health Plans has offered quality health plans to residents of Kitsap County for more than 65 years. Our extensive provider network ensures that you will receive care through your choice of doctors, without a referral. In fact, the network includes more than 47,000 providers in the state of Washington alone.

There’s

www.kpshealthplans.com | (360) 377-5576 | (800) 552-7114

Balance Guide - 2013  

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