Healthy Living - 2014 Health Resource Guide

2014

health

resource guide misconceptions exposed: Multivitamins & Nutritional Supplements

Healthy Living Begins at Home

mighty bowls A World of Flavor in your Bowl

REPORTER

.com

BELLEVUE

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2014 health resource guide

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2014 health resource guide

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2014 Health Resource Guide

hank you for reading the annual Health Resource Guide produced by the Bellevue Reporter and the Mercer Island Reporter staff.

In doing so, our mission is to increase public awareness of some of the important health care issues that affect our daily lives. Whether it’s a reminder about good prevent ative healthcare or new information on a specific health topic, we trust that you will benefit from the content that

the local and national health and fitness professionals have provided here.

We also hope that you will use the information in these pages towards making wise and healthy choices as you care for yourself and loved ones. And, if you are in need of a good healthcare or fitness professional, you may wish to consider the ones listed in this publication.

Here's to good health, Bellevue and Mercer Island!

William Shaw, publisher

Tableof Contents Healthy Living Begins at Home...................................................4 The Importance of Socialization for Seniors................................6 A World of Flavor in your Bowl................................................ 8/9 Small Changes Can Help You Live a Healthier Lifestyle.....................................................................10 Finding Time for the Gym is a Key.............................................11 Five Reasons to Ignore Your Scale ............................................12 Misconceptions Exposed - Multivitamins & Supplements.........13 U.S. Failing to Meet Minimal Dental Access Standards for Older Adults........................................................14

The Health Resource Guide is a publication of: Bellevue Reporter 2700 Richards Road, Ste. 201 Bellevue, WA 98005 Mercer Island Reporter 3407-78th Ave. SE, Ste. 207 Mercer Island, WA 98040

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2014 health resource guide

Healthy living begins at home – Helpful Tips from

A

t the YMCA, we strongly believe that healthy living begins at home.

Those with children have the challenging but rewarding job of modeling healthy behaviors for kids as they grow. Kids learn how to eat, to play and to connect with others and the world around them by watching how we behave and by learning what we teach them.

Here are some ways for families and individuals to incorporate physical activity – one of the Y’s five pillars of a Healthy Family Home – into their busy lives. The YMCA encourages taking small steps in making changes. Celebrate the victories and learn from the setbacks!

Make Time • Keep track of your family’s daily activities for one week.

• Bring physical activity into your daily routine.

• Try to walk or jog during lunch hour.

Bring Others Into It • Post your accomplishments on social media.

• Set up a party or other social event with an activity that gets people moving, like dancing.

• Play with your kids! Ask them to join you for an exercise video or fitness game.

Get Motivated • Plan to be active at times in the day or week when you feel you and your family have the most energy.

• Join an exercise group or class.

• Track your progress on your calendar and reward family members with healthy incentives when you reach milestones.

Use Available Resources • Select activities that don't require costly sports gear.

• Identify affordable, local resources in your area, such as wellness programs.

Make the Most of All Conditions Develop a set of activities for you and your family that are always available regardless of weather, such as indoor cycling, indoor swimming, stair climbing, rope skipping, mall walking, dancing and active games that you can play indoors.

When the weather is nice, try outdoor swimming, jogging, walking or tennis.

Build a Healthy Family Home Every family can be a healthy family!

Physical activity is critically important but is only one piece of the puzzle. The YMCA supports families as they build the five pillars of a Healthy Family Home: 1. Eat Healthy 2. Play Every Day 3. Get Together 4. Go Outside 5. Sleep Well Learn about the five pillars, take a quiz to see how healthy your family is and get more resources and tips at ymca.net/ healthy-family-home.

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2014 health resource guide

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2014 health resource guide

The Importance of Socialization for Seniors

Sense of Purpose and Belonging The combined advantages of active socializing can enhance the quality of life considerably and add years to the expected lifespan. Seniors will be able to make new friends and strengthen existing relationships when they are engaged in activities they love with others who enjoy the same interests.

Socializing: It's for Kids, Ages 2 to 102.

Most people understand the importance of encouraging young children to socialize, but it's easy to overlook the importance of senior socialization.

Increased Self-Confidence and Self-Esteem Joining a group of people with the same interests makes life more fun.

Volunteering or working a job can

provide a reason to get up and go with a smile. Feeling helpful and needed often makes a huge difference in anyone's life, no matter their age.

Improved Physical and Mental Health Spending time affirming others and receiving affirmation in return raises everyone's self-confidence. Those who really want to set the pace might get a kick out of teaching their peers how to use a myriad of smartphone apps geared toward the aging population.

Anything that boosts self-esteem and self-confidence can only contribute to a positive mental outlook, which in turn encourages the release of "good" hormones. These health-promoting chemicals help the body to fight off illness and disease while physically making us feel better. In addition, regular interaction, games and of course exercise in any form with peers helps to keep the mind sharp.

988347

Human nature leads us to crave fulfilling relationships with other people. As we age however, life circumstances may push us toward loneliness and isolation unless we take proactive steps to cultivate new relationships. This typically applies to seniors who are living in their own homes whether alone or with a spouse. Some of the benefits of socialization for seniors includes‌

2014 health resource guide

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2014 HEALTH RESOURCE GUIDE

OF GOODNESS The Combinations are Endless!

Bowls are an easy way to layer nutritious whole foods into a satisfying, simple meal. With all the options, you’ll never run out of tasty combinations, but you’re bound to develop some favorites.

Herbs or spices, dried or fresh (to taste) parsley, cilantro, basil, ginger, garlic, chives, green onions, chiles, cayenne Condiments or sauces (2 tablespoons or to taste) salsa, hot sauce, lemon or lime juice, dressing, vinegar, nutritional yeast, nori, tamari, avocado Optional (up to 3 ounces) tofu, tempeh, seitan, shrimp, fish, chicken, turkey, lean beef, bison Colorful veggies, dry-roasted, lightly steamed or raw (½–1 cup) broccoli, Brussels sprouts, asparagus, artichokes, carrots, cauliflower, mushrooms, onions, corn, peas, peppers, tomatoes, zucchini, green beans Greens, lightly steamed or raw (½–1 cup) kale, collards, bok choy, chard, spinach, cabbage, watercress, romaine, lettuces, sprouts Beans or lentils, cooked (½–1 cup) kidney beans, adzuki beans, cannellini beans, navy beans, split peas, lima beans, lentils, soybeans Whole grains or starchy veggies, cooked (½–1 cup) rice, quinoa, millet, buckwheat, wheat, spelt, barley, sweet potato, potato, winter squash, whole grain pasta

2014 HEALTH RESOURCE GUIDE

A WORLD OF FLAVOR IN YOUR BOWL STEP 1

STEP 2

STEP 3

Start by choosing a grain, bean and/or starchy vegetable.

Add raw, steamed or roasted vegetables and, if desired, soy or animal protein.

Experiment with flavorful toppings and the spice blends below.

HERBS & SPICES

FRUITS & VEGETABLES

Garlic, Onion, Basil, Oregano, Thyme, Parsley, Marjoram

Lemon, Tomato, Spinach, Bell pepper, Artichoke

THAI

Garlic, Shallot, Basil, Lemongrass, Curry, Ginger, Lime leaves, Mint, Cilantro, Chiles

Lime, Peas, Zucchini, Carrot, Potato, Eggplant

MEXICAN

Cumin, Cilantro, Garlic, Coriander, Onion, Chiles, Cinnamon

Lime, Bell pepper, Tomato, Corn, Jicama, Potato

MOROCCAN

Garlic, Onion, Cinnamon, Ginger, Cilantro, Mint, Saffron, Cumin

Lemon, Eggplant, Orange, Tomato, Carrot

ASIAN

Ginger, Garlic, Coriander, Miso, Green onions, Soy, Rice Vinegar, Sesame

Lime, Shiitake mushroom, Cucumber, Broccoli, Bok choy

GREEK

Garlic, Mint, Oregano, Dill, Chiles, Cinnamon, Parsley, Thyme, Marjoram

Lemon, Spinach, Olives, Arugula, Eggplant

INDIAN

Garlic, Ginger, Onion, Turmeric, Cumin, Coriander, Curry blends, Garam-Masala

Lemon, Cauliflower, Spinach, Peas, Tomato, Potato

ITALIAN

Need help navigating our aisles for healthy discoveries?

Ask a team member or visit the Health Starts Here® information station in your local store.

wholefoodsmarket.com/healthyeating © 2014 Whole Foods Market, IP, L.P.

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2014 health resource guide

Small changes can help you live a healthier lifestyle

A

new year often brings the desire to make improvements in your life, and kick old habits to the curb in the pursuit of healthiness. But for most Americans, resolutions fail within the first few months because goals are too ambitious or unrealistic in nature. If you've resolved to be healthier this year, the good news is that successful, positive change - whether it be spending more time with friends and family, being more physically active, or choosing healthier foods - is more achievable than you think.

The approach to healthiness

is a personal one and is not a "one size fits all" solution. To help inspire you to achieve your health goals this year, Alison Sweeney, an actress, author, television host and mother of two, offers her tips on simple changes you can make to your day-to-day life to ensure happiness and healthiness year-long: 100-calorie snacks.

While it can be difficult to just start eating less than you are used to, you can set yourself up for success with 100-calorie snacks. A handful of almonds, homemade ranch dip with vegetables, or six cups of freshpopped popcorn are all great

low-calorie options.

Run your first race.

Here's a secret to getting started: run walks. Alternating between running and walking quickly builds up your endurance and confidence.

Start with 20 minutes a day, three times a week. During the cold winter months when you can't get outside, try walking or running wherever you can - whether it is on a treadmill, taking the stairs more, or even parking further away when you are shopping.

Strike a child's pose.

Many people take yoga classes to help them decompress and get in some exercise. You can also try it at home with the kids. This allows everyone to release extra energy, handle frustration or just relax, which is especially good right before bed. Deep breathing is the

key. Try a child's pose, which is a resting pose in the fetal position.

Eating clean.

Ready to make the change, but not sure where to start? When you're at the market, avoid the middle aisles where you'll find most of the processed, packaged foods with artificial ingredients. Instead, shop the perimeter of the store for fresh foods like seasonal produce and lean meats.

Get your exergame on.

When you have a busy day, and especially when you want to stay fit to boot - 18 percent of respondents to Aetna's "what's your healthy?" survey cite family demands as a reason for not having time to be physically active. "Exergaming" (short for exercise gaming) is a great way to work out alone or with your kids. – Brandpoint

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2014 health resource guide

Finding

time

for the

gym

is a key

By Josh Suman jsuman@bellevuereporter.com

C

urtis Creamer loved his job at Bungie, the Bellevue-based game developer that is most renowned for the ultra-popular Halo series on Microsoft Xbox.

But when he suffered a heart attack, partly the product of a host of poor health habits tied to the long and stressful hours the position required, he knew he had to make a change.

Zach Russell (left) and Curtis Creamer work out at BFit Bellevue. josh suman, Bellevue Reporter

“I was contemplating a big lifestyle change, which involved not working at Bungie anymore,” he said.

When Harold Ryan, the owner of Bungie, heard Creamer might leave due to health concerns, he made some changes of his own.

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For more than a year, the company has partnered with BFit Bellevue, a gym on N.E. 10th St. owned by a Newport Shores couple to provide lunch hour training to employees.

Personal trainer Nick Merrill oversees the circuit training, sending the desk-dwellers through rigorous yet enjoy-

able exercises with kettle bells, medicine balls and cardio routines.

“It really helped my ability to deal with the stress at work,” he said.

Zach Russell, another Bungie employee and friend of Creamer, said he too had fallen out of shape due to the grind of his professional career and the responsibilities of a growing family.

“It had been a while since I’ve been in decent shape,” he said.

“I just never had the time and never made the time.”

Finding a block of time during their already scheduled workday was critical for Creamer, Russell and the rest of the dozen or so Bungie employees that regularly find their way to BFit during weekdays.

“It is great,” Creamer said. “It is something done for the benefit of employees.”

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2014 health resource guide

reasons to ignore your scale

by Erin Anderson - Nutritional Therapy Practitioner

I

n my practice, the number one request is to help a client lose weight. But I’ll let you in on a secret – your first priority shouldn’t be losing weight. Why? 1. Your scale doesn’t measure your health.

Nothing on your scale tells you how you’re doing against key health metrics such as cholesterol, fasting blood sugar, inflammatory status, or hormonal balance.

2. Your scale says nothing about your body composition.

Have you ever lost two pounds overnight? It takes a 3,500 calorie deficit to lose a single pound, so it’s safe to say you probably didn’t burn 7,000 additional calories in a day. How did you lose the weight? Most likely your weight loss was entirely a fluctuation in water retention.

3. Your scale keeps you from listening to your body.

When we obsess about the number on the scale, we’re not paying attention to the truly important signals from our body. How are you sleeping? Do you have energy throughout the day? Are you craving sugar or caffeine? How does stress impact you? These signals tell us so much more about our bodies than an arbitrary measure of gravity.

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4. Your scale doesn’t determine your self-worth.

How did you feel the last time the number on the scale went up? Sadly, that number didn’t remind you that you’re a fantastic friend, a devoted parent, or a supportive spouse. Don’t let a meaningless number influence how you feel about yourself.

5. Your scale doesn’t help you make healthy choices.

In an effort to move the number on the scale, it’s easy to find yourself making unhealthy decisions in an effort to move the number. Excessive exercise or eating too few calories are two common decisions made with a scale in mind. Yet these decisions have long-term impact on your ability to lose weight over the long-term – often causing weight gain, the exact opposite of what you were trying to achieve in the first place.

When setting health goals, never start with a number on a scale.

Measure your success with real, tangible goals. When you focus on the benchmarks of health that really matter, you’ll stay on track without driving yourself crazy. Better yet, you’ll likely find the weight falls off when you’re not even thinking about it. But you already destroyed your scale anyway, right?

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2014 health resource guide

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Misconceptions exposed – multivitamins and nutritional supplements

with a daily multivitamin.

"Another supplement I always recommend is fish oil, or a vegetarian source from algae, because DHA and EPA benefit eye, heart and brain health," says Somer.

H

ow often do you eat a cup of sauteed spinach? How about three servings of fatty fish, like salmon, per week? Probably not very often, but those are examples of foods and portions that are packed with the recommended amounts of essential nutrients. Research shows that Americans aren't making the nutrition grade and, therefore, can lack important vitamins and minerals like folic acid, vitamin E, vitamin K and even vitamin C. "Even if you follow a healthy diet, a busy lifestyle can make it difficult to obtain the recommended amounts of vitamins and minerals from food alone," says Elizabeth Somer, a leading registered dietician and author of several books, including "The Essential Guide to Vitamins and Minerals."

Data on dietary intake from the National Health and Nutrition Examination Survey, found that children and adults scored 56 points out of a possible 100 (equivalent to an "F" grade), while seniors fared only slightly better at 65 points (equivalent to a "D" grade). The American Heart Association agreed with those findings in its 2013 report on heart disease and stroke, concluding that poor diet and lack of exercise are two of the main factors contributing to the high prevalence of heart disease in the U.S. One easy way to maintain good nutrition is to enhance your diet with supplements; however, the frequency of new studies combined with the staggering number of supplements available makes it increasingly confusing to know what's right.

Somer puts nutrition news in context and provides the facts for common misconceptions and offers realistic tips to meet daily nutrition needs: Misconception 1: It's realistic to obtain all essential nutrients from food.

Even experienced nutritionists have a hard time designing a diet that provides all the essential nutrients for one day and busy Americans often struggle to follow a highly regimented diet. That's not to say it's impossible but the best approach is to focus on eating nutrient-rich foods as much as possible - like dark leafy greens (good source of lutein for eye health), colorful fruits, whole grains, healthy proteins and fats (such as salmon, which is a great source of omega-3 fatty acids DHA and EPA) - and fill gaps in nutrition

Misconception 2: Multivitamins have no health benefits.

Although recent studies report that vitamin and mineral supplements do not lower one's risk of heart disease or cancer, these supplements are still proven to be beneficial to one's health. "If a study found that people who drank water had no lower risk for dementia, would you stop drinking water?" asks Somer.

"Of course not, because water, like essential vitamins and minerals, is crucial to health and there is no controversy over its importance for human nutrition."

Misconception 3: Multivitamins are a waste of money.

Multivitamins are a relatively inexpensive tool to achieve proper nutrition. "No reputable health expert will argue that supplements can or should replace a good diet and a healthy lifestyle," says Somer.

"However, multivitamins and nutritional supplements are one factor in a pattern of living that is known to maintain overall well-being. Think of multivitamins as an insurance policy for optimal nutrition they're meant to supplement, not replace, a healthy diet." – Brandpoint For more nutrition information, visit www.vitaminsinmotion.com.

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2014 health resource guide

U.S. failing to meet minimal standards for older adults

dental access

W

hen it comes to caring for those who are aging, older Americans are not receiving the recommended standards of oral health care. This is a cause for concern, as maintaining a healthy mouth is essential for overall health and well-being at every age.

The oral health of older Americans is in a state of decay, according to a new national report released by Oral Health America (OHA). A State of Decay, a state-by-state analysis of oral health care delivery and public health factors impacting the oral health of older adults, reveals more than half of the country received a "fair" or "poor" assessment when it comes to minimal standards affecting dental care access for older adults.

One reason for the decline in oral health care is that many older Americans do not have dental insurance. In fact, only 2 percent of Americans who retire do so with a dental benefit plan. In addition, transportation issues, mobility limitations, fear of dentists, and lack of awareness of available oral health services are other factors which impact dental care.

According to the report, the factors negatively affecting the oral health care of older Americans include: • Persistent lack of oral health coverage - 21 states do not offer

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dental benefits for low-income Americans or only provide emergency coverage through Medicaid dental benefits.

• Strained dental health providers - 31 states have a shortage of dental health providers, meaning they only have enough providers to cover 40 percent of the population.

• High rates of tooth loss - Eight states had extremely high rates of edentulism - the loss of all natural permanent teeth. Loss of teeth often results in a person forgoing nutritious food choices due to the inability to chew properly.

• Deficiencies in preventive programs - 13 states have about 60 percent of residents living in communities where fluoride is not added to drinking water, despite the fact that it's been recognized for 68 years to markedly reduce dental decay.

"While we are seeing improvements in certain areas of older adult dental care, there is still a lack of progress in advancing the oral health of such a vulnerable population," says Dr. Ira Lamster, professor, Department of Health Policy and Management at Columbia University's Mailman School of Public Health.

In response to the need for reliable, readily available, costeffective, and digestible oral health resources for older adults, Oral Health America has created www.toothwisdom.org, a user-friendly website that connects older adults and their caregivers with local oral health resources. With funding from the DentaQuest Foundation and support from the American Dental Hygienists' Association and the Special Care Dentistry Association, toothwisdom.org offers dependable oral care information from oral health experts across the country.

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2014 health resource guide

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HEALTH and WELLNESS DIRECTORY Acupuncture

Family Health

Acupuncture for Life

Careage Home Health

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Chiropractic Physical Medicine of Bellevue Dr. Jeffrey Matheny 555 108th Ave. NE, Bellevue WA 98004 425-452-9280 www.physicalmedicinebellevue.com

Dental Curtis E. Carlson DDS Dr. Curtis E. Carlson or Carol 1248 112th Ave. NE, Bellevue WA 98004 425-453-1202 orthoperio@aol.com www.ortho-perio.com

Exceptional Dentistry Neda Sayyah, DMD 2950 Northup Way, Ste. 200, Bellevue WA 98004 425-688-0197 exceptionaldds@gmail.com www.exceptional-dentistry.com

Fitness/Wellness New Balance Carly Rickabaugh, Manager New Balance Bellevue Location 823 Bellevue Way NE Suite 100 Bellevue, WA 98004 425-454-8542 Bellevue@NBSeattle.com www.NewBalanceSeattle.com

Innerfit Tammy Abossein 2100 112th Ave. NE, Ste. 101, Bellevue WA 98004 425-628-2580 tammy@innerfitnw.com www.innerfitnw.com

Bellevue Family YMCA Tana Graedel, Senior DirectorMember Services 14230 Bel-Red Road, Bellevue WA 98007 425-746-9900 tgraedel@seattleymca.org www.bellevueymca.org www.ykids.org

Nutrition William Gilbert, DDS Dr William Gilbert 14655 Bel-Red Road, Ste. 104, Bellevue WA 98007 425-629-9732 www.dr-gilbert.com

When Figs Fly Erin Anderson, NTP 425-516-7501 erin@whenfigsfly.com www.whenfigsfly.com

rehabilitation Mission Healthcare at Bellevue 2424 156th Ave. NE, Bellevue WA 98007 425-897-8828 www.missionhc.com

Senior Housing & Health Regency Newcastle 7454 Newcastle Golf Club Rd., Newcastle WA 98059 425-453-1508 marketing@regencynewcastle. com www.regencynewcastle.com

Fairwinds – Redmond Nancy Ferrell 9988 Avondale Rd. NE, Redmond WA 98052 425-558-4700 nferrell@leisurecare.com www.leisurecare.com/ fairwinds-redmond

Patriot's Glen Assisted Living and Memory Care 1640 148th Ave. SE, Bellevue WA 98007 425-373-1161 www.patriotsglen.net

Skin Care Irina Organic Skin Care Irina Shpigelman 2025 112th Ave. NE, Ste. 100, Bellevue WA 98004 206-383-4243 iraskincare@gmail.com www.irinaskincare.com

Women's Health Overlake OB/Gyn 1800 116th Ave. NE, Ste. 201, Bellevue WA 98004 425-454-3366 751 NE Blakely Dr., Ste. 2030, Issaquah WA 98029 425-391-8655 info@overlakeobgyn.com www.overlakeobgyn.com

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