Arrowhead Healthstyle - Fall 2016

Fall 2016

Training for the Gold U.S. Olympic Hopeful, Skeleton Athlete Has One Goal in Mind: Winning

A Career of Commitment Q&A with Arizona Coyotes Captain Shane Doan

It’s ‘Still’ a Dry Heat

Hydration is Still a Priority in Cooler Months

Travel Essentials Packing for a Trip?

Read On!

Staying ‘Hauntingly Happy’ Local Experts Share Tips for a Safe Halloween

Spend More Time Doing What You Love.

Convenient, Comprehensive Care for Your Whole Family.

Comprehensive means we combine a variety of specialties including primary care, pain and injury management, diagnostics, chiropractic, and rehabilitation. Our multi-specialty team of providers work together with you and your family as a team to get you healthy and help you stay that way. Our unique approach allows us to offer convenient, accessible programs to all members of your family: • • • • • • • • • •

Acute Conditions -(cough, cold, flu, etc.)

Allergy Testing Annual Physicals and Wellness Visits Back, Neck, and Joint Pain Carpal Tunnel Program Chronic Headaches Chronic Pain Management DOT Physicals Diabetes Management Immunizations

• •

• • •

Injured Workers Interventional Pain Procedures (Epidurals, Facet Injections, Nerve Blocks, Spinal Cord Stimulation, and Manipulation Under Anesthesia) Labs & Blood Work Motor Vehicle Accidents OsteoArthritis of the Knee Program

• • • • • • • • •

Peripheral Neuropathy Program Physical Rehabilitation Skin Cancer Screening & Treatment Sports & School Physicals Sports Injuries & Medicine Therapeutic Massage Total Joint Rejuvenation Program Workers Compensation X-Ray & Diagnostics

Call to Schedule Your First Appointment!

888-995-4899

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Contents

Fall 2016 4 INNOVATION n You Can Get Help After An Accident n Taking Away the Pain

8 VITALITY n It’s Dry Out There: Importance of Hydration n Fall Travel Essentials

22 HEALTH & WELLNESS n Flu Season is Here: Get Vaccinated n Saying Goodbye to Neuropathy n Sugar is Not So Sweet

30 LIFESTYLE & NUTRITION n How to Keep Halloween a Hauntingly Happy Success n Plan Your Fall: Events and Activities n Pumpkin Perfection: 5 delicious recipes

20 COVER

Training for the Gold U.S. Olympic Hopeful, Skelton Athlete Has One Goal in Mind: Winning

36 PUZZLE

13 FEATURE Q&A with Arizona Coyotes Captain Shane Doan

Visit us online at healthstylemagazine.com

Fall 2016 • Healthstyle Magazine

1

Editor’s Letter

The Thrill of Victory and the Road to Get There Jason Stevens is in marketing and passionate about customer experiences and celebrating people’s successes. His role at Arrowhead Health Centers has enabled him to see the important role that an integrated healthcare experience can play in a patient’s outcome. This time of year, Jason is enjoying the change in weather and training for his next mud race while coaching his son’s soccer team.

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A

s a resident of Arizona, this has to be my favorite time of year.

The weather is finally starting to cool down, and it’s more tolerable to be outdoors. This is the time when I can focus on training for upcoming 5k’s, obstacle courses, and trail runs while also taking the time to get outside with my kids.

Conditions could not be better for people and families to be outdoors enjoying the best of what Arizona has to offer. Seasonally, fall brings out sights, smells, and food that we will likely have to fight the urge to over-consume.

Just around the corner is the excitement of cooler nights, welcoming all of the boys and ghouls dressed as their favorite princess or super hero and enjoying a sugar rush.

When it comes to Healthstyle Magazine, this is easily one of my favorite issues. As a former college and semi-pro athlete, I enjoy being able to get the chance to speak to other athletes and hear about their preparation, competition, and rehabilitation. Hearing from these athletes inspires me to continue to find the best me that I can be. Over the last year and a half, I have lost over 65 pounds through diet, exercise, and changing habits to find ways to be more active. I have been taking the stories and words from this magazine to heart and embraced my own battle to become a healthier me. It started by running my very first Spartan Race in February in hopes that I could finish and set the bar for improvement. I finished the race (barely), and looked for ways to improve knowing that anything is possible. But, none of my weight loss or change could have been possible without making changes in my preparation and rehabilitation. This issue we get to hear about the dangers of sugars, importance

Healthstyle Magazine • Fall 2016

of hydration during physical activity (yes, it matters when it isn’t hot out!), and tips from incredible athletes that have, and are, competing at the highest levels of their sports.

Our cover athlete is Samantha Culiver, who is a Scottsdale resident, friend, and USA Olympic hopeful in skeleton racing. Samantha shares with us how she cares for her body through training and rehab. As an Olympic hopeful, the preparation that she has endured all leads up to those short moments sliding face first down the ice. In a sport where speed and danger lurk at every corner, Samantha gives us insight to her thrilling adventures.

Healthstyle Magazine was also lucky enough to get the chance to speak to Shane Doan in a similar fashion. Most people who have been in Arizona for long enough have heard of the Captain. Shane Doan, in many people’s eyes, is the vision of a leader and true sportsman. Shane gives his all, day in and day out, for his team and teammates. But, that type of work in a hard-hitting sport can take its toll on a body. Our team was able to spend time with Shane Doan learning about the importance of his workout and recovery.

Whether you are an elite athlete, trying to get back in shape, or just trying to find tips for a healthier you, this issue has what you are looking for! Everything from travel essentials to the importance of getting your flu shot this season will have you prepared for anything this season will bring. We wish you a safe and happy holiday season!

Jason Stevens EDITOR

Special Thanks

On the Cover Model: Samantha Culiver, a member of the Team USA skeleton team. The 29-year-old Scottsdale resident is hoping to make the international skeleton circuit and ultimately bring home the gold in the February 2018 Winter Olympics.

Special Thanks Mike Bechtol David Berg Guy Berry Matt Coen Samantha Culiver Aaron DeGroot Kristina Deveau

Shane Doan Doug Houvener Janice Johnston Ken Levin Jack Magruder Rosie Mavis

Michael Nysather Jessica Nystrom Kendra Scott Bethany Traettino Annette Valenzuela Robert West

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Fall 2016 • Healthstyle Magazine

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H Innovation

You Can Get Help After An Accident Arrowhead Health Centers’ MVA Program Coordinates Care For Injuries

BY DEBRA GELBART

I

f you’re in a motor vehicle accident that’s not your fault, you may experience shock, fear and physical injury. Then, confusion may set in about which medical provider to visit to have your injuries treated.

If you’ve suffered serious injuries, of course you’ll go to a hospital emergency room or trauma center.

But if your injuries are slight or moderate, you may wonder whether you should see your family doctor or a specialist.

What if you could be evaluated and treated at a facility that specializes in caring for motor vehicle accident patients? Arrowhead Health Centers, with four Valley locations, is such a place.

One-Stop Care The Motor Vehicle Accident (MVA) Program there manages all of your needs in the aftermath of an accident. You’ll first be evaluated by a chiropractic doctor and a medical or osteopathic physician, who together will determine the extent of your injuries and the best way to treat them.

“Most of the time, MVA injuries are soft tissue related,” said Matt Coen, D.C., a chiropractic physician and director of the MVA Program at Arrowhead Health Centers.

Soft tissue injuries are those that have damaged muscles, ligaments and tendons throughout the body.

Unlike soft tissue injuries that may have occurred at work at play, those that result from MVAs often are caused by negligence on the part of the other driver. The MVA program not only treats the patient’s injuries, it manages the task of writing reports for a law firm that the patient may have hired to help with the legal aspects of the accident.

“What every MVA patient wants most is to feel better, resolve their injuries, get their property damage repaired and receive compensation for the negligence of the party that caused the accident,” Dr. Coen said. “We want that for patients, too, and we also want patients and the attorneys to be able to tell a positive story about everyone they come in contact with at Arrowhead Health Centers, including the medical providers, support staff and patient services.”

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Healthstyle Magazine • Fall 2016

Arrowhead Health Centers’ specialty is “providing what the patient needs medically as well as the information a lawyer may deem helpful to demonstrate ‘causation’—that the patient’s specific injuries were caused by the accident,” Dr. Coen said.

When an attorney is engaged on the patient’s behalf, Arrowhead Health Centers will wait for payment for services provided until the case is settled.

If the patient decides not to hire a lawyer, Arrowhead Health Centers will wait until the patient reaches maximum improvement to bill the patient or if applicable, the patient’s health insurance.

Knowing What’s Needed Most “We are the leader in helping personal injury patients with a multi-disciplinary approach and the resources and knowledge to treat injuries caused by motor vehicle collisions as well as to coordinate with lawyers working on behalf of patients,” Dr. Coen said, adding that Arrowhead Health Centers provides primary care, family medicine, pain management, physical medicine, chiropractic rehabilitation and physical therapy.

The goal of the MVA program is—within the span of 72 hours or less—to evaluate the patient through an exam and diagnostic imaging and to recommend a rehabilitation program expected to be in place for three to four weeks. At four weeks, the patient is reevaluated to determine whether or not he or she can be discharged from the program or whether more rehab is necessary.

For more information, call the Personal Injury Hotline at 623-298-1881

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H Innovation

Taking Away the Pain Patients are back on their feet through Arrowhead Health Center’s OsteoArthristis of the Knee Program

BY KRISTINE BURNETT

W

ith age comes beauty, wisdom … and osteoarthritis of the knee.

The most common form of arthritis in the knee, osteoarthritis is a degenerative condition marked by the gradual withering away of cartilage, joint lining and other tissues in and around the knee. As the condition worsens, knee stiffness and pain intensify and range of motion becomes increasingly limited.

Arrowhead Health Centers is helping combat this treatable condition with its comprehensive OsteoArthritis of the Knee Program™.

Arrowhead Health Centers takes a multidisciplinary approach to diagnosing and treating osteoarthritis of the knee, which is estimated by the National Institutes of Health to affect 27 million Americans. This patented treatment plan spans eight weeks and is tailored to the individual needs of each patient.

Non-Surgical Treatment Designed to eliminate the need for surgery, the program includes physical rehabilitation, use of a specially designed knee brace to minimize joint stress and strain, and injections of hyaluronic acid, a naturally occurring substance necessary for joint lubrication and shock absorption. Patients may also choose to receive stem cell injections to regenerate those that have been ravaged by arthritis.

Those taking part in the OsteoArthritis of the Knee Program embark on a 6-8 week journey. Beginning the first week is physical rehabilitation with an emphasis on functional strength training. During week two, patients receive the first of five hyaluronic acid injections. As patients progress through the program, weekly rehabilitation sessions help maximize the lubrication and shock-absorbing

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Healthstyle Magazine • Fall 2016

effects of the hyaluronic acid injections.

“Patients receive a total of five injections of hyaluronic acid that are administered using hightech imaging to ensure the substance goes directly into the knee joint,” explained Jessica Nystrom, certified family nurse practitioner and primary care provider at Arrowhead Health Centers. “The injections reduce knee pain, inflammation and swelling.”

Immediate Relief Osteoarthritis gradually depletes one’s stores of hyaluronic acid over time.

Injections administered by Arrowhead Health Centers are approved by the U.S. Food and Drug Administration and are used to replenish hyaluronic acid in the knee that is lost through the course of the disease. Patients experience almost immediate and significant reduction in knee pain and discomfort following injection.

Patients who elect stem cell therapy begin receiving those injections during week two.

They are administered in tandem with the weekly hyaluronic acid injections.

The second week of the program also marks the start of wearing a special painrelieving knee brace. In addition to reducing stress and strain on the affected joint, the brace greatly increases mobility.

“It bends, so patients can easily walk while wearing it,” Nystrom noted. “We have patients go from not being able to walk at all to walking relatively pain-free almost immediately thanks to the brace.”

To learn more about the OsteoArthritis of the Knee Program and to see if you’re a candidate for this non-surgical treatment, call 888996-0366 or visit myoaprogram.com

“On average, patients who complete the entire eight-week program are pain-free for about 18 months, and they report an increase in mobility and range of motion.”

— JESSICA NYSTROM

Long-Term Results So, what sets the OsteoArthritis of the Knee Program at Arrowhead Health Centers apart from other plans and programs aimed at treating the condition? Well, a lot actually.

“Most providers focus only on the areas they specialize in,” Nystrom said. “The chiropractor will focus on adjustments, the physical therapist will do only physical therapy, the primary care physician will prescribe medication to manage pain, and the orthopedist will usually recommend surgery. Here, we bring all of it together under one roof with the ultimate goal of finding an effective alternative to costly and painful surgery.”

Does the program net good results and longterm pain relief? The answer is a resounding yes.

“On average, patients who complete the entire eight-week program are pain-free for about 18 months, and they report an increase in mobility and range of motion,” Nystrom shared.

“This is true for 91 percent of our patients. That’s a huge success rate.”

Nystrom and her colleagues at Arrowhead Health centers attribute this success to their multi-faceted approach.

“Just doing one piece, like injections or rehab, won’t produce the same long-term benefits,” Nystrom said. “We incorporate various treatment elements with a focus on helping our patients get back to doing what they love to do so they’re not left spending each day thinking about what they can’t do because of the constant pain.”

Fall 2016 • Healthstyle Magazine

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Vitality

It’s Dry Out There!

Hydration Still A Priority In Cooler Months

BY BRIAN SODOMA

A

bout 60 percent of the body is made up of water and losing only 1.5 percent of it could easily push a person into a state of mild dehydration.

In fact, some estimates indicate about threefourths of the American population may actually battle chronic dehydration.

As the temperatures cool this fall, staying on top of fluid intake can easily go overlooked. Arizona’s dry desert regions, however, even with mild temperatures, can still tax our bodies resulting in dehydration-related fatigue, muscle aches and headaches.

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Healthstyle Magazine • Fall 2016

Robert West, MD, the family practice director with Arrowhead Health Centers, says there are a few things to keep in mind as the weather becomes cooler but the dehydration threat still looms.

Paying Attention West, an avid hiker and outdoorsman himself, encourages those who are sedentary and may not go outside much to still at least take in six, eight-ounce, glasses of water daily.

Once exercise enters the picture, he recommends increasing the amount and types of fluids. For West, during

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Vitality

Quick hydration tips Dr. Robert West, MD, offers the following tips for year-round hydration.

an hour of exercise, he drinks about a liter of fluid. Half of that is straight water, usually well-iced. The other half may include an electrolyte drink such as Gatorade or a 50/50 juice/water blend. Stay on top of fluid intake for any workout that is a halfhour or more in duration.

“By the time you’re thirsty it’s almost too late,” he adds.

Helping Additives On the subject of electrolytes, he cautions that national research touting water-only hydration approaches likely do not take into account the very dry nature of Arizona’s desert.

“Any exercise over a half-hour, especially in Arizona, you need to start thinking about sodium, potassium and glucose,” he added.

Low potassium can lead to heart failure.

Drops in sodium can impair brain function, and glucose, in particular, is needed for muscles to work properly, the physician noted.

To learn more about Arrowhead Health Centers’ services and other helpful tips, visit arrowheadhealth.com/blog.

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Healthstyle Magazine • Fall 2016

Convenience: Make hydration easy. Sometimes stopping to drink from a bottle of water can drag down a workout. West uses a Camelbak water pack product full of water that fits like a backpack when he hikes. It also has a water line that makes it easy to sip as you go.

Simplify electrolytes: If you don’t want to juggle both water and an electrolyte drink, consider electrolyte supplements like Shot Block, which is a gummy chew full of minerals and glucose, West said.

Dehydration signals: Understand when dehydration may be setting in so you can at least stop an activity or start rehydrating as soon as possible.

Dizziness and lightheadedness are common signs as well as feeling a stickiness on the roof of the mouth.

Alcohol and caffeine: While much science has pointed to caffeinated drinks and their diuretic effect, West said doing away with caffeine entirely may not be necessary. Instead, adding a little water or electrolyte fluid when drinking the caffeinated drink usually does the trick.

Alcohol, however, is another story.

“Alcohol will mess up hydration. If you are hung over, then exercise is not your thing that day. Think about doing it some other day,” he added.

5

Blistering Sunburns in Your Lifetime Doubles Your Risk for Skin Cancer.

Early detection and treatment is the most effective way to prevent & cure melanoma and other forms of skin cancer.

The Arrowhead Health Centers Safe Skin Program is dedicated to providing the highest standards of skin cancer treatment, prevention, and follow up. You may be at a higher risk if you have or have had: • Fair skin, blonde or red hair, light colored eyes, and you freckle or sunburn easily • History of serious sunburns • Experienced excessive sun exposure, either through work or an active lifestyle

• Abnormal moles (irregular and larger than other moles) • A personal or family history of skin cancer • A weakened immune system • Exposure to radiation or arsenic

What Causes Melanoma?

Melanoma is typically caused by DNA damage resulting from exposure to UV light from the sun. Certain genetic traits can also increase your risk. The earliest stage of melanoma starts when melanocytes (skin pigment cells) begin out of control growth. Melanocytes are found between the outer layer of the skin and the next layer.

If the melanoma is detected at this stage, then it can usually be completely removed with surgery.

Schedule a skin check today for peace of mind this summer.

Call Us Today! 888-972-7388 or visit us online at ahcskin.com

Put People First & People Get Healthy™

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Vitality

Fall Travel Essentials

BY MICHELLE JACOBY

A

lthough summer is over, don’t unpack your bags just yet. The fall and winter travel season is ramping up, and Kendra Scott, a certified physician assistant at Arrowhead Health Centers, recommends a few essentials for your next adventure.

Best Dressed When it comes to travel, there’s a fine line between being dressed to impress and being dressed for comfort. Given small seats, tight quarters and various temperature changes on flights, most travel experts definitely lean on the side of comfort.

A breathable fabric is your best friend when traveling. Wear loose-fitting clothes made with materials that allow air and moisture to pass through, such as cotton, silk or linen. Fabrics that don’t allow air to circulate can hold sweat on the skin.

Layers are also a necessity for air and road travel. An oversized, washable cotton scarf does double-duty as a neck scarf or wrap. You can even roll or fold it into a makeshift pillow. When getting dressed, go light on the bottom (T-shirt or tank top) to heavier on the top (vests, sweaters or sweatshirt, jacket).

And don’t forget your feet. It’s best to wear comfortable, preferably flat shoes that are easy to slip off and on when passing through airport security. Medical professionals also recommend compression socks or stockings, which promote blood circulation to help prevent swelling in the legs and deep vein thrombosis. These are especially good for those with preexisting medical conditions, long-haul flights.

The most important thing is to dress for your comfort level, says Scott. “If you’re traveling for business, dress for success.”

Ready for Takeoff Once you’re settled in, take stock of the items that will ensure a relaxing, comfortable ride. For early morning or late night flights, earplugs and an eye mask do wonders for a mid-flight nap. Or, if you prefer the sound of music to lull you to sleep, ear buds or noise-cancelling headphones will do the trick.

To help keep you feeling refreshed during your trip, pack such things as medications, lip balm, eye drops, hand sanitizer, face wipes and a travel toothbrush kit. When a short flight turns

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Healthstyle Magazine • Fall 2016

into an all-day journey, you’ll be happy to have a toothbrush with you.

And when the munchies set in, it’s good to have a few snacks on hand. Rather than the complimentary, sodiumpacked options most airlines provide, Scott recommends packing healthier alternatives, such as trail mix, dried fruit, cheese and crackers, apples and peanut butter, and, of course, water.

Do Your Body Good

While traveling can be fun and exciting, long trips and extended travel can wear on a body. To ensure a comfortable ride, Scott recommends these tips to help keep your body in tip-top shape: Stay hydrated — To avoid dehydration, drink plenty of water before and during flight. Airplane cabins tend to be dry, which can cause quick dehydration. Dehydration can lead to headache, low blood pressure, and can dry out sinuses and throat. It can also make those traveling more prone to infection.

Stop the swelling — Prolonged sitting and low pressure can affect blood circulation. This can cause swelling in hands, feet and cause tingling in lower legs. Many health experts suggest wearing compression or circulation socks along with getting up to move to avoid blood clotting.

Avoid jet lag — Adjusting from one time zone to another can be difficult. A short nap or traveling at times during your biological sleep clock helps reduce the effects of jet lag.

Standing with modified stretching can also help with the affects associated with this.

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Vitality

Never Question Preparation And Commitment Q&A with Arizona Coyotes Captain Shane Doan

BY JACK MAGRUDER

A

rizona Coyotes captain Shane Doan has done pretty much everything in his career but waver.

Doan has more seniority than any player on the Arizona sports scene, and it isn’t even close.

He has spent all of his 21 seasons in the same organization, first in Winnipeg and now in the Valley.

He is the longest-serving captain in the National Hockey League, and he became the franchise leader in goals and assists last season. Doan has won two gold medals and three silvers in the world championships with Team Canada, and he played in the 2006 Olympics.

Doan is three-time NHL All-Star and a 13-time 20goal scorer. He won the Mark Messier award in 2012, given annually to the player who leads by positive example through on-ice performance, motivation of his teammates and dedication to community activities and charitable causes.

Messier picks the winner.

Last year, at 39, Doan had 28 goals, tied for the third-most in his career. He also had 98 penalty minutes last season, again his third-most, while continuing to demonstrate the physicality that has come to define his game. He never has been one to shy away from contact in the corners.

Doan is talented and physical, and it has not happened by accident.

Skill is one thing.

Preparation is another.

Doan will turn 40 the week before the NHL regular season commences, and he will enter the year in pretty much the same fashion he has done the previous dozen or so, after an intense summer’s work.

Doan finds a way to keep his body active all year around.

What do you find works best for you as you prepare for a season?

Everybody is different, but the most important for me is to play a competitive game against others. That takes the

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Healthstyle Magazine • Fall 2016

idea of work out of what you have to do. You keep feeling the compete level, and you are having fun and enjoying what you are doing. I think you always work harder when you are enjoying it. That’s a big part of me.

You have worked out with Greg Kozoris back home in Kamloops, B.C., for 15-plus years now. What sort of program have you adopted?

A big part of it is keeping my heart rate up while I am having fun. Usually in the morning we will do sprints for an hour. Then we’ll play a very loosely-named soccer game. it’s probably a little bit more of a cross between hockey and soccer, with contact. A little bit of wrestling going on.

We play that for about 45 minutes, four days a week. The soccer helps with the running. You try to run around four miles in the game, and if you can do that, it means that you have been moving enough. It’s not as boring as going on a treadmill or doing something where you are running in place or riding a bike in place.

Competition seems to be a big part of your preparation …

I have to find something to use my competitiveness to help me stay in shape. We’ll play basketball if it’s raining. We’ll play football, doing sprints, chasing down footballs, running (pass) routes. The other guy is playing cornerback, so he has to back pedal. His feet have to be moving. Chase down those super Frisbees that you throw. Kinda play fetch like a dog, bring it back as fast as you can and get ready to run again. He’s done a great job of keeping everything multidirectional. You continue to lose it. You lose speed. You lose multi-direction in a hurry, but we’re trying to slow it down as much as we can.

No. 19

BY THE NUMBERS BORN

Oct. 10, 1976 in Halkirk, Alberta HEIGHT

6’ 1”

WEIGHT

223

FAMILY

Andrea Doan; four children: Gracie, Carson, Josh and Karys

CAREER TEAM

Arizona Coyotes POSITION

Right Wing Drafted in the first round in 1995 by Arizona (formerly the Winnepeg Jets) GAMES PLAYED

1466 GOALS

396 ASSISTS

549 POINTS

945 Learn more about the benefits of chiropractic care at arrowheadhealth.com/chiropractic.

Vitality

Dr. Charles Clark with Arizona Coyotes players Shane Doan and Mike Smith. Dr. Clark has been a practicing chiropractor for 14 years and has worked with both athletes and non-athletes alike.

How does weight training factor in?

The weight training for me is mostly circuits. I’ve been fortunate with the strength. I’ve always been OK with my strength, but I have don’t want to lift and get too heavy.

Does that continue during the season?

A lot of guys will lift after games. After games your legs are usually spent, and there’s an opportunity to let your body recover the next day if you lift after the game. It’s something that as a player you realize is more and more important as you get older. When you are younger, you can get away with it, but as you get older you realize that you have to find things that keep your body in line. At the same time, your body can get worn out and sometimes you need to just let it recover and understand that we are not going to win any body building contests. Our job is to be better hockey players.

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How does the 82-game season take a toll on the body?

You definitely lose muscle, and your body looks drastically different at the end of the year. Right now, we all look like we are in pretty good shape, and at the end of the year you can skate forever and you look like you are in bad shape. You don’t have the ability to do the lifting that you do during the offseason, when the preparation for the day and for the way you are able to eat and the way you are able to train is so controlled. During the season you lose all of that ability to control you environment and you kind of have to go day-today. So then you start to lose some of the structure, and your body pays.

And diet?

Have you found ways to compensate as the season goes along?

The diet is something that over the years, you learn what works. My wife (Andrea) got on that Paleo (diet), and I really like that. It makes sense in my mind, and I think half the time if you’re working on your diet it has to make sense to you. It is whole foods. It is not so much to avoid proteins or carbs or sugars, just eat whole foods and try to stay away from refined sugars. That’s probably more the goal than the actual outcome, but that’s always the goal. You don’t eat anything that is processed.

The hot and cold tubs have been something that, when I was younger I never, ever would have done. Now that I am older I usually do it before games. I don’t have any idea if there is any science behind it, but I’ve found that for me personally it is a way to wake up my body and then the little things that you do with a little bit of quick feet and sometimes pushing your legs to get tired is a good thing. It gets everything kind of sped up and it’s not a bad thing. Where I used to be scared of that, now I embrace it a little more.”

Healthstyle Magazine • Fall 2016

Vitality

ONE GOAL IN MIND:

WINNING U.S. Olympic Hopeful, Skeleton Racer Shares Tips For Training Safely And Avoiding Injuries

BY MEGHANN FINN SEPULVEDA

A

s a skeleton athlete with Team USA, Samantha Culiver spends most of her days training to prepare for the upcoming season. Competing for the fifth time in her professional career, the 29-year-old Scottsdale resident is hoping to make the international skeleton circuit and ultimately bring home the gold in the February 2018 Winter Olympics. She balances out her intense training regimens with active recovery techniques to enhance her performance and circumvent injury.

Effective Training From October to April, Culiver spends six days a week running and weight lifting in order to effectively condition her body for skeleton racing. Skeleton racers push a small bobsled on ice,

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Healthstyle Magazine • Fall 2016

gaining speed after a running start, before they race head first down a frozen track going approximately 70 to 90 miles per hour.

“The start can be so crucial,” Culiver said. “There is such a strain on our bodies when we are bent over and running.”

It’s extremely important that athletes like Culiver prepare and train for their specific sport.

“Each sport will place different demands on certain muscles and ligaments,” said Aaron DeGroot, D.O., a family practice provider at Arrowhead Health Centers. “Unfortunately, most injuries we bring on ourselves because we are not properly conditioned for the activity.”

DeGroot says that ligament and tendon strains and overuse are by far the most common types of injuries. Other sports injuries include fractures and dislocations.

What Is Skeleton Racing?

As cryptic as it may sound, skeleton racing has its roots in sledding, not Halloween.

Historically, descriptions of the sport can be found all the way back to the 16th Century.

However, according to the Olympic.org: “Skeleton sled racing owes it entire early history to St Moritz and the famed Cresta Run. The sport developed in the Swiss resort town as a pursuit for the rich. E. F. Benson put it best when he wrote in 1913, ‘There is one Mecca, there is one St Peter’s, and there is one Cresta.’”

The first time it was offered as an Olympic sport was in 1928, and again in 1948. After a long hiatus, it came back as an Olympic sport for both men and women in 2002 in Salt Lake City.

Skeleton racing involves plummeting headfirst down a steep and treacherous ice track on a tiny sled. It is considered the world’s first sliding sport.

— FROM THE INTERNATIONAL OLYMPIC COMMITTEE

Vitality

All About Sam Samantha Culiver is an Arizona native, born in Scottsdale on Dec, 29, 1986. Prior to becoming a skeleton athlete in 2010, she was a level 10 gymnast and NCAA Division 1 pole vaulter. Culiver attended Paradise Valley Community College, where she was named the 2007 NJCAA National pole vault champion and became a four-time NJCAA All-American, before transferring to the University of Hawaii.

Sam Facts • • • • •

She is 5’4” Sixth generation Arizonan One of six kids Benched 210 lbs. when she was 16 A friend got into bobsled and convinced her to try skeleton.

SeeSamSlide.com seesamslide

@samculiver

@samanthaculiverathlete

“Recovery is huge. It’s absolutely the most important thing.”

— SAMANTHA CULIVER, OLYMPIC SKELETON RACER As an athlete her entire life, Culiver knows firsthand what it’s like to experience an injury. She’s torn both quadriceps as a result of extreme training. She’s well aware that the sport can put added strain on her legs and hips so she’s focused on stretching and maintaining a strong core.

Avoiding Injury While most injuries can be prevented, even the most conditioned athletes can suffer an injury.

“The most common injuries occur in boxing or other sports that have a higher risk for severe head trauma,” DeGroot said. “Other popular sports such as basketball, soccer, and tennis can lead to joint injuries.”

DeGroot adds that with these types of injuries, not only is the athlete dealing with the acute injury, but chronic problems can also develop. Repetitive joint trauma can lead to early osteoarthritis.

Not warming up or stretching can also lead to injury, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases.

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Healthstyle Magazine • Fall 2016

Experts recommend that children and adults discuss their full medical history with their doctor and have a physical exam prior to taking on a new sport.

“This can prevent unexpected and serious health conditions and injuries from happening,” DeGroot said.

Treatment And Recovery People who experience an injury should pay close attention to their symptoms and see a health care provider, especially if there is a history of trauma, severe pain, the inability to bear weight on a joint or if an injury doesn’t improve.

“Ice, non-steroidal anti-inflammatories and compression are generally the first line of treatment,” DeGroot said. “It’s important that people don’t return to athletic activity too soon which is key in preventing reoccurrence of the injury.”

Physical therapy and chiropractic care can also reduce pain and time lost to injury, along with more advanced treatments like cortisone injections, platelet rich plasma (PRP) and stem cell injections, which are available at Arrowhead Health Centers, may also be effective options.

After training, Culiver uses a foam roller to release tightness and massage muscles. She also takes vitamins and supplements, watches her diet and makes sure to get an adequate amount of sleep each night.

10 Tips For Preventing Injury 1

Avoid bending knees past 90 degrees when doing half knee bends.

2 Avoid twisting knees by keeping feet as flat as possible during stretches.

3 When jumping, land with your knees bent.

4 Do warm-up exercises not just before vigorous activities like running, but also before less vigorous ones such as golf.

5 Don’t overdo.

6 Do warm-up stretches before activity. Stretch the Achilles tendon, hamstring, and quadriceps areas and hold the positions. Don’t bounce.

7 Cool down following vigorous sports. For example, after a race, walk or walk/jog for 5 minutes so your pulse comes down gradually.

8 Wear properly fitting shoes that provide shock absorption and stability.

9 Use the softest exercise surface available, and avoid running on hard surfaces like asphalt and concrete.

10 Run on flat surfaces.

Running uphill may increase the stress on the Achilles tendon and the leg itself.

Dr. Aaron DeGroot is a family practice provider at Arrowhead Health Centers. If you have a sports related injury or wish to learn more about prevention, call 888-550-6063.

Source: National Institute of Arthritis and Musculoskeletal and Skin Diseases

Fall 2016 • Healthstyle Magazine

21

Health & Wellness

Flu Season is Here: Get Vaccinated Protect Yourself And Those Around You From Getting Sick

BY MEGHANN FINN SEPULVEDA

T

he flu is a contagious respiratory illness caused by influenza viruses that infect the nose, throat, and lungs and is most common during the fall and winter months, according to the Centers for Disease Control and Prevention. It can cause mild to severe illness, and in more serious cases, may even lead to death.

The best way to prevent the flu is by getting a flu vaccine, now available at Arrowhead Health Centers.

Prevention The CDC recommends that everyone 6 months and older receive an injectable flu vaccination.

“This is extremely important, especially for children, people who are 65 and older, pregnant women and anyone with certain chronic health conditions who are considered high risk,” said Kristina Deveau, DNP, FNP-C, a family practice provider at Arrowhead Health Centers.

“These individuals have a slower immune response and

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Healthstyle Magazine • Fall 2016

are more susceptible to developing serious flu-related complications.”

Although infants younger than 6 months should not get the flu shot, family members and caregivers are strongly encouraged to get vaccinated.

“The vaccine does not contain a live virus but it does take about two weeks for the body to build up immunity,” Deveau said. “Keep that in mind if you are travelling or are around others who may have contracted the virus.”

Most experts believe that flu viruses spread mainly by droplets made when people with flu cough, sneeze or talk, according to the CDC. These droplets can land in the mouths or noses of people who are nearby. The flu can be easily spread to others one day before the onset of symptoms up to five to seven days after becoming sick.

In addition to a flu shot, frequent handwashing, covering coughs and sneezes and staying away from people who are sick are also everyday techniques to stay protected.

“It’s important for people to get a flu shot Symptoms, Treatment at medical facility, especially if anyone People who get the flu may experience fever, chills, ever experienced respiratory distress.” cough, sore throat, runny nose, muscle and body aches, fatigue, diarrhea and vomiting.

“It’s important that people with these symptoms see a medical provider as soon as possible,” Deveau said.

“The flu has the potential to be life-threatening if it is caught too late.”

Sometimes it can be hard to diagnose the flu because symptoms are similar to a cold or respiratory infection.

Fortunately, the medical providers at Arrowhead Health Centers have the ability to test for the flu and prescribe antiviral drugs to treat the virus.

Many people with the flu typically recover in approximately two weeks, according to the CDC. However, the flu could lead to other complications such as pneumonia and may even require hospitalization, especially for people who suffer from congestive heart failure, asthma, or diabetes.

Misconceptions There are many misconceptions about the flu vaccine.

“The most common misconception is that the flu vaccine gives you the flu,” Deveau said. “This is not true.”

Experts say that because your body is building up immunity to the virus, you may experience some flu-like symptoms such as muscle aches or a low-grade fever after

— KRISTINA DEVEAU, DNP, FNP-C

receiving the vaccination.

People who are vaccinated might even still get the flu because the ability of the vaccine to protect a person depends on various factors, including the age and health status of the person being vaccinated, and also the similarity between the viruses used to make the vaccine and what is circulating in the community, according to the CDC. However, if a person does contract the flu, the symptoms are usually lesser because there is cross-protection from three or four other strains of the virus.

It is also necessary to get a flu vaccine every year because flu strains change.

“Just because you got one last year doesn’t mean you are protected now,” Deveau added.

Finally, there aren’t many reasons why someone can’t be vaccinated, although people should discuss any concerns with their health provider.

“There’s now even a flu shot available for people with egg allergies,” Deveau said. “It’s important for people to get a flu shot at medical facility, especially if anyone ever experienced respiratory distress.”

Get the Shot, Not the Flu. Protect yourself this flu season, get a flu shot! Call to schedule your shot, or simply walk in to one of our conveniently-located clinics to get yours today.

602-892-4866 Glendale | Mesa | Scottsdale | Surprise/Sun City

Fall 2016 • Healthstyle Magazine

23

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Health & Wellness

Saying Goodbye to Neuropathy Decompression Procedure May Eliminate The Foot Pain Caused By Neuropathy

BY CARA LABRIE

F

irst there’s tingling. Then there’s stabbing pain.

Eventually, it’s intense burning. For more than 21 million Americans, peripheral neuropathy is a part of daily life.

But it doesn’t have to be.

Decompression treatment, an outpatient procedure that takes just a couple of hours, can help give some patients quick relief from the excruciating pain in their feet. It’s a

procedure that Dr. Stephen Barrett conducts every week at Arrowhead Health Centers.

“From a pain standpoint, about 50 percent of the patients will notice the reduction in pain right away,” said Barrett, a podiatrist who specializes in lower extremity peripheral nerve surgery. “Those that have motor or muscle weakness will, sometimes in the recovery area, be able to move their feet or toes unlike they were previously.”

Fall 2016 • Healthstyle Magazine

25

Health & Wellness

Living With Neuropathy While neuropathy comes in a variety of forms, one of the main causes of peripheral neuropathy in the feet is diabetes.

Foot issues are common for people who live with diabetes. In this case, increased glucose in the bloodstream gradually causes nerves to swell, almost like they’re bloated.

In tight areas of the body where there is no room for the nerve to expand — such as the feet, intense pain develops.

“When the nerve goes through a tight tunnel, you get compression,” Barrett said.

“We have about a 90 percent reduction in pain and a 70 percent recovery in sensation.”

— DR. STEPHEN BARRETT Drugs such as Lyrica or Neurontin can help numb the pain. Gradually, however, the issue with compression is not just pain. The nerve slowly degrades and, eventually, dies.

Ulcers can result, as well as amputation.

“Eventually, there can be significant loss of sensation and no pain, and those patients are at high risk,” Barrett said. “About 85 percent of all foot ulcerations are due to neuropathy rather than peripheral arterial disease. Studies

show that you can greatly reduce the likelihood for reulceration by nerve decompression. You can aid the process of healing the ulcer by nerve decompression.”

The decompression procedure takes about one hour for each foot or leg. During the procedure, Dr. Barrett opens the tight tunnels where nerves and arteries reside; in the foot and leg to expand the space for the nerve and remove the pressure.

The relief many times is almost instantaneous, and continues while the patient heals over time.

“We have about a 90 percent reduction in pain and a 70 percent recovery in sensation,” Barrett said. “It takes longer to restore sensation because nerves regenerate at about an inch a month. Most people do very well with the procedure.”

Patients return home to relax for a couple of days.

Range of motion exercises begin in the recovery room.

Three weeks later, stitches or staples are removed, and decompression patients can begin to be more active.

“Basically, they’re immediately ambulatory,” Barrett said.

And, more important, the pain of the burning, and constant pins and needles, is usually relieved.

Dr. Barrett is part of Arrowhead Health Center’s PN Program. To learn more, call 888-995-4899 or visit mypnprogram.com

Do You Have

Neuropathy?

We Can Help You!

Have you been told nothing can be done for the irritating numbness, burning, and discomfort in your legs and feet? We have your solution. Our multi-specialty team of providers puts people first so they can get healthy!

Call today to book your free one-on-one consultation with one of our knowledgable doctors.

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• Covered by Medicare & most • Newest technology to major insurers diagnose & treat Neuropathy • FDA-approved non-surgical • Functional strength training program designed to help you process • Performed by specially regain your balance and lower extremity strength trained & accredited medical providers, including Pain Management, Physical Rehabilitation, and Podiatry 26

Healthstyle Magazine • Fall 2016

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Health & Wellness

Sugar Is Not So Sweet Feel Better By Avoiding Foods and Beverages With High Sugar Content

BY KRISTINE BURNETT

S

ugar may be sweet, but its effects on the body are not. Unfortunately, sugar is present in just about everything we eat and drink. Complicating matters is the fact that most foods and beverages that don’t contain natural sugars are loaded during processing with the far more dangerous variety: added sugar.

Keeping one’s sugar intake in check requires understanding where it lies, how much is considered a safe to consume daily, and what types to avoid altogether. To help sift through the facts about sugar is Janice Johnston, MD, co-founder and medical director of Arrowhead Health Centers.

“Daily sugar intake recommendations vary based on age and gender,” she said. “Men can have about 150 calories a day, whereas women want to keep their sugar intake down to about 100 calories. A good rule of thumb is to limit sugar to about 10 percent of your overall daily calories.”

Dr. Johnston says this recommendation holds true for children. For parents, it means paying close attention to snacks and fruit juices, both of which can be loaded with sugar.

Fall 2016 • Healthstyle Magazine

27

Health & Wellness

“A good rule of thumb is to limit sugar to about 10 percent of your overall daily calories.”

— DR. JANICE JOHNSTON, MEDICAL DIRECTOR, ARROWHEAD HEALTH CENTERS

Hidden Sugar “Fruit is natural sugar, but a person can still overdo it with natural sources,” Dr. Johnston noted. “Diabetics should limit fruit to no more than two servings a day.”

Another sometimes-unexpected source of sugar is alcohol.

“Your body turns alcohol into sugar during digestion,” Dr. Johnston said. “If you’re going to drink alcohol, choose a low-calorie beer or vodka. A single glass of wine has 125 calories from sugar.”

For a woman, just one glass of wine can amount to more than her daily recommended sugar intake.

Beyond fruit and alcohol, many other foods and beverages are loaded with sugar. Sometimes they include nutritive sweeteners like honey, molasses and maple syrup.

While a person must still be aware of the sugar effects of these natural sources, they are far better options than artificial sweeteners and manufactured sugar substitutes.

Understanding Labels “Stay away from anything that has sugar listed as the first ingredient,” Dr. Johnston commented. “If the ingredient ends with ‘-ose,’ then you know it’s sugar — whether natural or added.”

Common ways sugar is referenced on ingredient labels include: high fructose corn syrup, dextrose, maltose, sucralose, evaporated or dehydrated cane juice, fruit juice concentrate, brown rice syrup, and sorbitol.

To minimize the number of ingredient labels you

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Healthstyle Magazine • Fall 2016

have to decode while grocery shopping, Dr. Johnston recommends shopping the perimeter of the store.

“Avoid the middle aisles,” she suggested. “If you stick to the outside sections of the store, you’ll get your fruits and vegetables in the produce section, your protein at the butcher counter, and your calcium in the dairy department.”

Go Natural Overall, Dr. Johnston recommends that everyone try eating and cooking with foods in their natural state. She also suggests avoiding “white stuff” like breads, pastas and even potatoes saying, “Starches get converted to sugar in the body.”

If you’re going out to dinner or are attending a holiday or dinner party, Dr. Johnston says it’s best to drink plenty of water beforehand to fill up so you’re less likely to overeat.

Other tips include using a small plate to limit portion sizes, skipping seconds and exercising regularly.

“If you’re really active, your body can burn off those extra calories — including those extra sugar calories,” she explained.

Overconsumption of sugar is linked to obesity, diabetes and insulin resistance (pre-diabetes).

“You can shape most aspects of your health through proper diet and exercise,” she concluded.

Talk to your Arrowhead Health Centers family practice provider about cutting your sugar intake and eating your way to a healthier you.

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Knee Pain?

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Have you been told surgery is your only option for the OsteoArthritis pain in your knees? We have your solution.

Using this patented, proven treatment program, Arrowhead Health Centers’ team of multi-specialty providers combines highly specialized diagnostics, medical treatment, and functional strength training to get to the root of your symptoms and help get you back to doing the things you love. Call today for a free one-on-one consultation with one of our knowledgeable providers.

Know the Signs & Symptoms.

When the cartilage in your knees is damaged, you may start to notice the following symptoms getting worse over time: • Uneasiness caused by • Joint stiffness in the morning instability or upon standing up • Aches, pains and swelling • Difficulty walking up and down stairs • Limited range of motion • Locking or popping sensations

What Causes OsteoArthritis?

OsteoArthritis is commonly referred to as ‘wear and tear’ arthritis.

As you age, the cartilage in your knees can wear down, reducing the natural cushioning in your joints. When this happens, it can cause the bones in your knee to rub together, which is the source of the pain experienced with OsteoArthtitis of the Knee.

Join the 91% of Patients Experiencing Relief.

Arrowhead Health Centers is offering a no obligation one-on-one consultation with one of our doctors.

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Why Arrowhead Health Centers?

Arrowhead Health Centers is a comprehensive health center that covers primary and family care along with a variety of needs-based programs, diagnostic services, and treatments. Founded in 1997, Arrowhead Health Centers has focused on quality of care and quality of service. They simply asked patients what they wanted and delivered it. This is the Arrowhead Health Centers difference. They put patients first, and it shows.

“Before the OsteoArthritis Knee Program, every step hurt. I just remember that I couldn’t ride my bike or even walk, really, when I first started the program. But as I went through the program, I was able to continue my active lifestyle more and more – even before I was done with my program. It really worked!”

- Jane R.

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Lifestyle & Nutrition

How To Keep Halloween A Hauntingly Happy Success Tips From Local Experts Will Help Ensure Your Holiday Is Truly A Treat

BY PAULA HUBBS COHEN

I

t’s nearly that time when little ghosts and goblins — and/or super-heroes and movie-mascots — take to the streets for the annual candy bonanza. But to help keep that frenzy full of fun and safeguard your little ones, we’re offering some expert tips related to what to do — and just as importantly, not do — to help keep the miniature Elsas and Iron Men in your life safe.

Here are a few Halloween safety tips adapted from information provided by the Glendale Police Department:

Home Safety • Do not light candles around walkways; use a battery-operated light source or glow-stick.

• Keep walkways unobstructed and well-lit.

• Do not let anyone you don’t know into your home.

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Healthstyle Magazine • Fall 2016

Costume Safety

Advice for parents: • Use light reflective tape.

• Make sure costumes fit well and are fireproof.

Advice for kids: • Choose light- or bright-colored costumes.

• Use only flexible and/or plastic props to prevent injury.

Handy-Dandy Candy Facts Typical candy bars contain about 20 to 45 grams of sugar per serving, according to Carol Johnston, PhD, RD, and Professor of Nutrition at Arizona State University in Tempe.

“Children ages 9 to 13 years old need about 1600 to 1800 calories per day and less than 10 percent of calories are to come from added sugars,” she said. “It is easy to see how Halloween can lead to sugar overload.”

Dr. Johnston said that Halloween is a great time to teach kids how to eat sweets properly by choosing candy with lower sugar levels as well as by learning to ration treats.

“My mom had a great strategy with Halloween candy,” she noted.

“She would allow us to eat the candy as a dessert each day — but she would take a full-size candy bar and cut it into bite-size pieces. I knew no difference as she did this from the get-go. To this day, I have not consumed an entire candy bar, so obviously I was well-trained — plus this strategy makes the candy last a long time!” —PAULA HUBBS COHEN

Street Safety

Advice for parents: • Be sure your kids travel in a group or with an adult; remind them to never enter a home.

• Put the child’s name, address and phone number on the inside of their costume in case of an accident.

• Plan your child’s route and tell them to only visit homes that are well-lit.

• Have them carry a cell phone as well as a flashlight and/or glow-stick.

Advice for kids: • at corners; never cross between vehicles.

• Stay on sidewalks; otherwise, walk facing traffic.

• Before crossing streets, stop, look both ways and listen.

• Watch for cars driving into or backing out of driveways.

Treat Safety

Advice for parents: • Feed your children a light meal before trick-ortreating so they won’t get hungry and be more tempted to sample the treats they collect.

• Tell them not to eat treats until you have checked-out their stash of goodies.

Advice for kids: • Throw away treats that are unwrapped.

• Don’t eat fresh fruit, homemade treats, etc.

Fall 2016 • Healthstyle Magazine

31

Lifestyle & Nutrition

Plan Your Fall!

Events and activities abound Oct. 22 Fourth Annual Maricopa Mud Run Part of the City of Maricopa’s annual Stagecoach Days celebration.

Copper Sky Regional Park 44345 W. Martin Luther King Jr. Blvd., Maricopa 520-316-4600; maricopa-az.gov/web/mud-run

Oct. 7—30 Arizona State Fair Rides, games, concerts, exhibits and more!

Oct. 22 Colon Cancer Alliance 5K Undy Run/Walk Participants are encouraged to wear family-friendly boxers, briefs or costumes.

Tempe Beach Park 80 W. Rio Salado Pkwy., Tempe 602-273-6852; aawl.org; WalkToSaveAnimals.org

Oct. 23 AIDS Walk Arizona & 5K Run Dog-friendly Walk and Run to support 16 Valley HIV organizations.

Third Ave. and Washington St., Phoenix 602-882-8675; aidswalkaz.org

Oct. 26 OsteoArthritis Seminar Learn more about new treatment options for OsteoArthritis of the knee.

AT Still University 480-878-2620

1700 W. Washington St., Phoenix 877-422-2030; undyrunwalk.org

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Healthstyle Magazine • Fall 2016

Nov. 12 Walk to End Alzheimer’s One-mile and three-mile paved/flat-surface routes wind through historic areas surrounding the state capitol; live entertainment.

Wesley Bolin Plaza 1700 W. Washington St., Phoenix 602-528-0545; jrogers@alz.org

Oct. 29 Walk to Defeat ALS Music, food, entertainment, mascots, activities for kids; Walks are stroller- and wheelchair-friendly.

Nov. 5 Walk to Save Animals Fundraiser for the Arizona Animal Welfare League; pets can get photos taken with Santa!

Veterans’ Memorial Coliseum 1826 W. McDowell Rd., Phoenix 602-252-6771; azstatefair.com

Desert Botanical Garden 1201 N. Galvin Pkwy., Phoenix 480-941-1225; dbg.org

Murphy Park Corner of 59th Ave. & Glendale Ave., Glendale 623-930-2571; abotz@glendaleaz.com

Scottsdale Stadium 7408 E. Osborn Rd., Scottsdale 602-297-3800; WalkToDefeatALS.org

Rob Schumacher/The Arizona Republic

Oct. 21—23 Great Pumpkin Festival Pumpkins, hayrides, hay-bale maze, games, music, animals, etc.

Oct. 28 G.A.I.N. (Get Arizona Involved in Neighborhoods) Trunk or Treat, classic car show, bounce house, music, food trucks, more.

Nov. 11—13 Fountain Hills Festival of Arts & Crafts Hundreds of booths, original fine works of art, sculpture, clothing, jewelry, food, more.

Avenue of the Fountains, Fountain Hills 480-837-1654; fountainhillschamber.com

Nov. 11—13 NASCAR Can-Am 500 A full weekend of NASCAR action; various races including racing from the top-three series in NASCAR. Phoenix International Raceway (PIR) 7602 S. Avondale Blvd., Avondale 866-408-RACE (7223); PhoenixRaceway.com

Tom Tingle/The Arizona Republic

Nov. 23—Jan. 8, 2017 ZooLights Millions of lights, three-storyhigh holiday tree, lakeside music-in-motion shows.

Phoenix Zoo 455 N. Galvin Pkwy., Phoenix 602-273-1341; phoenixzoo.org

Nov. 24 Mesa Turkey Trot Stroller-friendly 10K Run and one- and two-mile Fun Run/ Walks; proceeds benefit local charities.

Red Mountain Park 7745 E. Brown Rd., Mesa RacePlaceEvents.com; GetSetAZ.com

Nov. 25—Jan. 7, 2017 Glendale Glitters More than one million twinkling lights adorn Historic Downtown Glendale; carriage rides, vendors, food, concerts, games, more.

59th Ave. and Glendale Ave., Glendale 623-930-2299; glendaleaz.com/events

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Call Today (602) (602)892-4866 843-4844 Fall 2016 • Healthstyle Magazine

33

Lifestyle & Nutrition

Apple Bacon Pumpkin Bisque

Pumpkin Perfection ‘Fall’ In Love With Delicious Recipes Celebrating The ‘It’ Ingredient Of The Season

BY MICHELLE JACOBY

A

utumn is in the air, making us pine for those hearty and comforting dishes made with bountiful ingredients of the season, especially pumpkin.

From Apple Pumpkin Bisque to Pumpkin Spice Pancakes—and a few surprises in between — you’ll get a true taste of the changing of the season with these hearty and delicious recipes.

Pumpkins are rich in carotenoids, the compounds that give the gourd their bright orange color, including betacarotene, which the body converts into a form of vitamin A for additional eye protection.

1 lb. bacon, sliced into ¼ inch pieces 2 sweet onions, chopped 2 Granny Smith apples, peeled, cored and chopped 1 (29 oz.) can unsweetened pumpkin purée 4 cups homemade chicken broth 1 cup heavy cream 1/2 tsp. freshly ground nutmeg 1/8 cup real maple syrup Salt and pepper to taste (the bacon adds quite a bit of salt, so taste before seasoning) In a large, heavy-bottomed pot, cook the bacon over medium heat until all the fat is rendered and the bacon is crispy. With a slotted spoon, remove the bacon pieces to a paper-towel lined plate to cool. Set aside to use later as the topping. Leave about 2 tablespoons of grease in the pot. Pour the excess grease into a jar (the excess drippings can be used in other recipes). Add the chopped onions. Cook over medium heat for 4 to 6 minutes. Add the chopped apples and cook for another 4 to 5 minutes, or until the onions start to turn a light golden color. Add the pumpkin purée and cook for another 2 to 3 minutes.

Add the chicken broth and bring to a light boil. Turn the heat down to low and simmer, covered, for 10 minutes or until the apples are soft. Ladle the soup by batches into a blender or hand blender. Blend until very smooth. Pour back into a clean pot. Add the cream, nutmeg and maple syrup. Season with salt and pepper. Simmer over medium heat, for 5 to 10 minutes. Top with homemade garlic Parmesan croutons, toasted pumpkins seeds or reserved bacon pieces, and serve.

Source: www.vixenskitchen.com/apple-bacon-pumpkin-bisque

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Healthstyle Magazine • Fall 2016

Peel and shred cucumber; squeeze dry. Mix cucumber with remaining ingredients. Serve with cucumber slices, carrot sticks, jicama slices, or pita chips.

Source: Food Network Magazine

Cook until bubbles form on surface of pancakes and bottoms are brown, about 1-1/2 minutes per side. Repeat with remaining batter, brushing skillet with oil between batches. Serve with syrup.

Source: http://www.epicurious.com/recipes/food/ views/spiced-pumpkin-pancakes-104198

Pumpkin Spice Coffee Creamer 1-1/2 cups heavy cream, half-andhalf, or whole milk (use almond, cashew, or coconut milk for dairy free) 2 tbsp. pumpkin puree 2 tbsp. pure maple syrup 1/2 to 1 tsp. pumpkin pie spice 1 or 2 cinnamon sticks

Adobo Pumpkin Quesadillas 1/2 cup canned pumpkin 1 tbsp. adobo sauce (from a can of chipotles) Cheddar jack cheese, shredded

Mix together pumpkin and adobo sauce, spread on 2 flour tortillas. Sprinkle with cheese and top each with another tortilla. Cook on a hot, buttered skillet until golden. Cut into wedges.

Source: Food Network Magazine

Pumpkin Spice Pancakes 1-1/4 cups unbleached all purpose flour 3 tbsp. sugar 2 tsp. baking powder 1-1/4 tsp. pumpkin pie spice 3/4 tsp. salt 1-1/3 cups whole milk 3/4 cup canned pure pumpkin 4 large eggs, separated 1/4 cup (1/2 stick) unsalted butter, melted 1 tsp. vanilla extract Vegetable oil Maple syrup

Pumpkin Cucumber Dip 1 cup Greek yogurt (plain) 1/2 cucumber 1/2 cup canned pumpkin 2 tbsp. cilantro, chopped 1 scallion, chopped 3/4 tsp. kosher salt 1/4 tsp. ground cumin 1/4 tsp. ground coriander

In a small saucepan over medium heat, whisk together heavy cream, pumpkin, maple syrup and pumpkin pie spice. Add cinnamon sticks and increase heat to medium-high. Bring to boil, whisking occasionally, for 1 minute, then remove from heat and let creamer cool in pan 5 minutes before using. Add sugar to coffee if desired, or add whipped cream and a sprinkle of cinnamon. Refrigerate leftovers for up to 1 week. Shake well before using.

Source: http://sallysbakingaddiction. com/2015/09/14/homemade-pumpkin-coffeecreamer/

Whisk first 5 ingredients in large bowl to blend. Whisk milk, pumpkin, egg yolks, melted butter and vanilla in medium bowl to blend well. Add pumpkin mixture to dry ingredients; whisk just until smooth (batter will be thick). Using an electric mixer, beat egg whites in another medium bowl until stiff, but not dry.

Fold whites into batter in two additions.

Brush large nonstick skillet with oil; heat over medium heat. Working in batches, pour batter by 1/3 cupfuls into skillet.

Fall 2016 • Healthstyle Magazine

35

Puzzle

BLOCKADE

ACROSS 1) Eyeglasses, informally 6) Impressive degree 9) Turkish generals 14) Artistic stand 15) Word from a finger-pointing chooser 16) Constructed 17) Jungle vine 18) Affirmative action?

19) “Tomorrow” musical 20) Aggravation at a lack of progress 23) Type of modern testing 24) Airplane passenger’s concern 25) Addressed a waiter 27) Pronged weapons 32) ____fide 33) It may be right above a knee 34) Down’s partner 36) The time being 39) Knocks

on a door

36

Healthstyle Magazine • Fall 2016

DOWN

41) Begets 43) Gulf War missile 44) Stand on its head 46) Jack’s nemesis 48) .0000001 joule 49) Went out, as a fire 51) Jewish sect member of old 53) Small scrap 56) It can help with a housewarming 57) “Overhead” engine part 58) A dam is one, essentially 64) States with conviction 66) “____we having fun yet?”

67) First thing read, typically 68) Camelot weapon 69) One way to move quickly 70) Alpha’s opposite 71) Church part 72) Tennis match segment 73) Chart anew

1) “To thine own _ be true” 2) Au____ 3) Jacob’s twin 4) Used a thurible 5) Like proper venetian blinds 6) Bird that repeats (var.)

7) Cowboy’s pride 8) Part of a TV feed 9) Leave high and dry 10) Big bang creator 11) Things that get in the way 12) Type of skirt that flares outward 13) “Farm” or “home” attachment 21) Some members of Indian royalty 22) Kingly sphere 26) “The Dukes of Hazzard” spin-off 27) By way of, briefly 28) Acquire in the field 29) Roadblock 30) H.S. math subject 31) Bacon bit 35) “Awright!”

37) Be a good doctor 38) Competitive advantage 40) Quick haircut 42) Big mess 45) Coup participant 47) John Deere product 50) Belle of the ball, briefly 52) One of these days 53) La____(Milan opera house) 54) Type of base 55) Autocrats no more 59) Common test answer 60) Lease 61) Agenda unit 62) Legendary gymnast Korbut 63) Tide type 65) Former electronics giant Source: uclick.com

Puzzle answers online at healthstylemagazine.com/ fall-2016/

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