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‘Lifestyle’ Calendar LW2 Get the Skinny: Kids in the Kitchen LW3 Making a difference LW4

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The Arizona Republic

December 2017

Follow us Check out the latest stories, as well as past articles and trending health-care information that you might have missed from past issues of Livingwell.

Trending now: Healthy news just for you Kids and Teens

Study Equates Screen Time with Teen Suicide Increase

THE SCOOP: While this is only an association and can’t prove a clear connection, experts agree that parents should pay attention to the amount of time children are using their electronic devices. THE BOTTOM LINE: Limit children’s screen time to an hour or two a day and encourage more in-person social interaction, experts suggest.

End-of-year elective surgeries Common procedures for non-emergent medical conditions Story by Meghann Finn Sepulveda | Photo by Rick D'Elia



IUDs may lower risk of cervical cancer THE MESSAGE: Intrauterine Devices (IUDs) appear to stimulate an immune response in the cervix that kills human papillomavirus (HPV). THE SCOOP: While the HPV vaccine is effective if women get it before they are exposed to HPV at age 11 - 12, it is not effective for women who are older. Therefore, this finding could be helpful in preventing the disease in women in their 20s and beyond. THE BOTTOM LINE: Further research is needed before healthcare professionals can begin recommending the IUDs for HPV prevention as the study has only shown a lowering of HPV risk. SOURCE: WebMD

30 to 40s:

More than 100 million adults now have high blood pressure THE MESSAGE: The rules have changed for determining high blood pressure, which means more people fall into the high blood pressure category. THE SCOOP: The new normal is now 120/80. This means that 103.3 million adults with blood pressure readings above this are now considered to have high blood pressure, with 81.9 million of them recommended to take high-blood-pressure medication. THE BOTTOM LINE: Talk with your physician about the new guidelines and discuss your options, including risks, medication and lifestyle changes. SOURCE: MedPage Today

50 PLUS:

Move to protect your vision THE MESSAGE: What isn’t improved by exercising? Not much. Now add protecting your eyesight to the list of reasons to move more. THE SCOOP: Glaucoma is a major cause of blindness in people over 40. Researches from UCLA found that those who were most active had a 73 percent reduction in risk for developing the disease. The risk appeared to fall by 25 percent for each additional 10-minutes of moderate to vigorous exercise per week. THE BOTTOM LINE: While more research is needed to confirm these findings, this is yet another reason to get off the couch and exercise. SOURCE: WebMD


ith the clock ticking towards 2018, many people are opting for elective surgical procedures because they’ve most likely hit their insurance deductibles and reached out-of-pocket maximum expenses. While not all individuals with certain health conditions have the option or desire to postpone surgery,

some are taking advantage of the most optimal time of the year to schedule an elective procedure. Joint replacement

Gynecological procedures

Total joint replacement is a surgical procedure in which parts of an arthritic or damaged joint are removed and replaced with a metal, plastic or ceramic device called a prosthesis, which is designed to replicate the movement of a normal, healthy joint, according to the American Academy of Orthopaedic Surgeons. After years of suffering, following a meniscus tear injury, 56-year-old Chip Hain was no longer benefiting from regular cortisone injections and other nonsurgical treatments to alleviate pain and stiffness in his knee. The avid golfer knew it was time to explore other options. “It got to the point where I couldn’t even walk the golf course without a knee brace,” he said. “I could not tolerate the pain.”

Many women opt for elective gynecological procedures for contraception, to control abnormal uterine bleeding and to treat fibroids. “Women who have completed child bearing and are looking for a permanent sterilization solution can undergo a laparoscopic tubal ligation,” said Giuseppe Ramunno, M.D., an OB-GYN at Abrazo Central Campus. “The fairly quick and highly effective procedure is performed in an outpatient setting and is tolerated very well.” During the procedure, doctors insert a camera through the belly button and make a small incision above the pelvis to either band, transect, or coagulate (burn) the fallopian tubes to prevent fertilization. Another common gynecological procedure is endometrial ablation for women with abnormal or heavy uterine bleeding. “Often performed in-office, this technique applies a heat source to destroy the lining of the uterus, which will then no longer respond to hormones, thicken or shed, and either eliminates or significantly reduces bleeding during menstruation,” Ramunno said. The majority of women respond well to the minimally invasive procedure and experience minor side effects, such as cramping or discharge that usually only last for a few days. Uterine fibroids are benign (noncancerous) growths that develop from the muscle tissue of the uterus, according to the American College of Obstetricians and Gynecologists, which says they can vary in shape and size and most commonly occur in women between the ages of 30 and 40. Uterine fibroid surgery is performed to alleviate heavy bleeding, reduce pain, and in some cases, treat cancer. “We use a variation of techniques to surgically address uterine fibroids and achieve great results,” Ramunno explained.

Moving forward That’s when he turned to Ted Firestone, M.D., a joint replacement specialist at HonorHealth Scottsdale Thompson Peak Medical Center. An X-ray showed the cartilage surrounding Hain’s knee had completely worn away and the bones were rubbing together, which was causing extreme pain. “There is only so much that can be done to alleviate pain when arthritis becomes severe,” Firestone said. “While it is ultimately up to the patient to make the decision to move forward with surgery, people normally opt for joint replacement after exhausting all conservative treatment options.” Earlier this year, Hain made the decision to undergo knee replacement surgery. “The procedure has come a long way,” Firestone said. “Our less invasive surgical techniques allow patients to leave the hospital the next day, sometime the same day, use little or no narcotics, and resume mobilization much faster.” Hain was quickly back on the golf course and shot par just six weeks after surgery. Today, he says he’s feeling great and his knee is strong. “I often think that I should have had the procedure much sooner,” he said. “It has greatly improved my overall quality of life.”


THE MESSAGE: A new study that looked at data from half a million teens from 2010 to 2015 is seeing an association between the time spent on electronic devices and an increase in teen suicide/depression, particularly among girls.

Reconstructive surgery


rauma, impaired breathing or a birth anomaly, are all medical reasons why someone might choose to undergo rhinoplasty, a nose reshaping surgical procedure to correct these conditions. “Rhinoplasty is most commonly performed to fix a deviated septum to unblock the airway after cartilage in the nasal passages has warped,” said Pablo Prichard, M.D., a board certified plastic surgeon and chief of plastic surgery at HonorHealth John C. Lincoln Medical Center. “This is especially beneficial for people who have a hard time breathing through their nose and sleeping at night.” Results may not be completely symmetric, although the goal of rhinoplasty is to create facial balance and correct proportion, according to the American Society of Plastic Surgeons. “There is always a cosmetic component to the reconstructive procedure,” Prichard explained. Following surgery, patients often experience temporary pain and soreness, but the outcomes are usually very good. “The procedure is performed in an outpatient environment and does not require a hospital stay,” Prichard said. “Most people go back to work within a week of surgery.”

Chip Hain (right), had knee replacement surgery in July. The surgery was done by Dr. Ted Fireston (left). Today, he is back enjoying his favorite activity, hitting the links at Estancia Golf Course in Scottsdale.

Only one heart. Only one you. Individualized heart care, devoted to you.

No two hearts are exactly the same. That’s why the cardiovascular specialists of Abrazo Community Health Network embrace an individualized care plan for every single heart we encounter. From preventative care to treating heart conditions, every element is designed to take care of our first priority: you.

Take A Heart Risk Assessment Visit Call 866-631-6572 to find a doctor near you. Abrazo Arizona Heart Hospital | Abrazo Arrowhead Campus | Abrazo Central Campus | Abrazo Scottsdale Campus | Abrazo West Campus

2 | Livingwell | December 2017

Go online for more info: SUNDAY





Take advantage of opportunities to get active and learn more about various aspects of your health — from A to Z. Every effort has been made to verify accuracy, but please call before attending to confirm details.

HEALTHY EATING WEIGHT LOSS Dec. 7, 6–7:30 p.m. Natural Grocers 13802 N. Scottsdale Rd., Scottsdale





YOGA CLASSES Various dates, times, locations The City of Phoenix IMMUNITY BOOST Dec. 19, 1–2 p.m. By Humana; 480-325-4707 5943 E. McKellips Rd., Mesa

FESTIVUS RACE Dec. 17, Rio Vista Park 8866 W. Thunderbird Rd., Peoria JINGLE BELL RUN Dec. 17, Victory Lane 22603 N. 43rd Ave., Glendale FILE PHOTO

TEEN FREEDOM RUN CHALLENGE Dec. 30, Rio Vista Park 8866 W. Thunderbird Rd., Peoria


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HEALTHY FATS COOKING DEMO Dec. 27, 12:30–1:30 p.m. Humana; 480-325-4707 5943 E. McKellips Rd., Mesa

BUCKEYE MARATHON and OBSTACLE COURSE Dec. 9, Buckeye Municipal Airport 3000 S. Palo Verde Rd., Buckeye

PRENATAL CLASS Dec. 14, 21 & 28, 6:30 p.m. Mountain Vista Medical Center 1301 S. Crismon Rd., Mesa; 877-924-WELL (9355)


IMMUNE SUPPORT 101 Dec. 16, 2–3 p.m. Natural Grocers 2151 E. Baseline Rd., Gilbert


MOMS ON THE MOVE Various dates, times, locations; 623-580-5800

Living Well A-Z usually publishes on the first Wednesday of the month. From A to Z, we tackle a broad range of health issues and offer resources to find more specific information.

RAW VEGAN INTRO Dec. 13, 6–8 p.m. Natural Grocers 13802 N. Scottsdale Rd., Scottsdale

RUNNING ELVES 5K Dec. 16, Mesa Riverview Park 2100 W. Rio Salado Pkwy, Mesa

PETROGLYPH HIKE Dec. 16, by Pueblo Grande Museum South Mountain Park 10919 S. Central Ave., Phoenix; 602-495-0901 Registration required

HEALTHY SLEEP Dec. 26, 1–2 p.m. Humana; 480-325-4707 5943 E. McKellips Rd., Mesa


12Ks OF CHRISTMAS Dec. 9, Freestone District Park 1045 E. Juniper Ave., Gilbert


WALKING GROUP Various dates and locations Humana; 480-325-4707

Shoulder Pain

GLUTEN FREE and VEGAN COOKING DEMO Dec. 10, 6–7:30 p.m. Natural Grocers 13802 N. Scottsdale Rd., Scottsdale

9 16

CHAIR YOGA & TAI CHI Multiple dates, times, locations; 480-314-6660

December | Vol. 7, No. 12

MINDFUL HOLIDAY EATING Dec. 9, 10–11 a.m. Natural Grocers 13802 N. Scottsdale Rd., Scottsdale



LOOK GOOD FEEL BETTER Ironwood Cancer and Research Centers Multiple dates, times, locations; 800-227-2345


NEW LOCATION In Tempe Now Open!



Content Specialist Sales Manager: CAMI KAISER, Creative Development Director: ISAAC MOYA,

Editor: JIM WILLIAMS, Project Manager, Custom Products: NICK KOSTENKO, Design: TP Creative Design, LLC

December 2017 | Livingwell | 3


Get the skinny: Eating for Life


Kids in the kitchen



Involving them in culinary activities teaches a lot 5

By Debra Gelbart


s the holiday cooking season continues, your children’s winter break is a great time to involve them in the kitchen, too. “Kids of all ages can start learning more about where their food comes from,” said Adrienne Udarbe, RDN, a registered dietitian/nutritionist and executive director of Pinnacle Prevention, a Chandler nonprofit. This can include trips to farms and farmers’ markets, or growing your own garden at home, she said. “When it comes to cooking,” Udarbe added, “it’s never too early for young children to learn the basics. They can explore the kitchen and get familiar with where everything is, and learn how to properly wash fresh produce. Involving your kids in the kitchen and having conversations about food is a great way to start building a healthy relationship with food.”

How young can kids be and still help with preparation? Children can start helping to prepare at a fairly young age, even as toddlers, Udarbe said. “Younger children can help with preparation tasks like mixing and pouring ingredients. They can also assist with clean-up. As kids get older, they can learn how to use knives properly and help with preheating the oven.” Children as young as 5 can help prepare salads and advance to preparing the salads on their own with supervision, she added. “Ideally, by the time youth reach their teenage years, we want them to be prepared to transition to college, completely comfortable in the kitchen and confident in preparing basic meals and following a recipe.”


Yield: 4 servings

Ingredients: 4 English muffins, split and toasted 1 avocado, mashed 1 cup alfalfa sprouts 1 small tomato, chopped 1 small sweet onion, chopped 4 tbsp. Ranch-style salad dressing 4 tbsp. toasted sesame seeds 1 cup shredded smoked cheddar cheese


Recipe Directions: 1. Preheat oven to broil. 2. Place each muffin open-faced on a cook ie sheet. Spread each half with mashed avocado; place halves close together. Distr ibuting ingredients evenly, cover each half with sprouts, tomatoes, onion, dressing, sesame seeds and cheese. 3. Place under broiler for about 5 minutes, or until cheese is melted and bubbly. Source: /the-best-veggie-sandwich/?internalSource=staff%20pick&referringId=15 096&referringContentType=recipe %20hub

Preparing, cooking safely “Both kids and adults can benefit from learning how to prevent cross-contamination,” Udarbe said, adding that cross-contamination of raw meats and uncooked fruits and vegetables can cause illness. “Learning to wash their hands after handling raw foods will help kids stay healthy and safe. Proper handwashing and separation of foods can be taught starting in the preschool years.” Leftovers should be stored within two hours, she added, to limit the growth of harmful bacteria.

Gardening, even in winter “Children ages 2 to 4 can start helping out with tasks in the garden,” she said. At this age they can help dig, plant and water their own seeds. Older children can be in charge of looking after their own set of plants. This will teach them a sense of responsibility, she said.

Parents can focus on how vegetables can be a part of every meal, Udarbe said. Parents also can talk about how herbs enhance flavor when cooking and can help kids try different cooking methods with various herbs and vegetables. “My favorite with my children is baking carrots with olive oil and a little oregano and rosemary.” Microgreens (those harvested when the germinated seeds have developed tiny roots and first leaves, such as arugula, beets, broccoli, cabbage and kale) and herbs are great to plant in the Phoenix region in December, Udarbe said. “They can be grown indoors and are great starter plants for children because they are low-maintenance.” Another winter option that grows quickly, she added, is radishes. “It’s fun for children to see a seed they plant start to sprout quickly.”

1. Hydroflask This insulated, stainless steel water bottle has a lifetime warranty and has TempShield technology that eliminates condensation and keeps your beverage warm up to 12 hours and cold for up to 24.

2. Plantronics BackBeat FIT Wireless Earbuds Pesky earbuds that fall out during a workout are a fitness fanatic’s worst nightmare. The Plantronics Backbeat FIT Wireless Earbuds are perfect for anyone who wants their music undisturbed during a fitness routine. With up to eight hours of battery life and quick charging capabilities, these earbuds make them a great gift.

3. Foam Roll Are sore muscles a complaint of your regular workout partner? A foam roll could be the answer. This accessory massages one’s muscles and helps for a faster recovery after a tough workout.

4. Under Armour SpeedForm Bluetooth sneakers Call it the ultimate in foot feedback! Under Armour’s SpeedForm Gemini 3 Record sneakers actually track and store your workout data without having having any other wearable device or phone. Plus, they’re comfortable!

5. Blender Bottle The Blender Bottle makes it easy to refuel oneself with a protein shake right after a trip to the gym. This is a great gift for anyone and comes in a variety of shapes and colors.

6. Magic Bullet Blender This single-serve blender is perfect for those morning smoothies before work or chopping up some vegetables for dinner. The blender comes with 11 pieces and is dishwasher safe.

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4 | Livingwell | December 2017

Communities of care Abrazo Community Health Network Embraces Giving


By Joan Westlake hallmark of the holiday season, philanthropy is a year-round commitment for the Abrazo Community Health Network. A major contributor to Arizona nonprofits such as the American Heart Association’s Phoenix Heart Walk, employees of the healthcare organization are encouraged to be an integral part of giving. Abrazo encompasses six acute-care hospitals – Abrazo Arizona Heart Hospital, Abrazo Arrowhead Campus, Abrazo Central Campus, Abrazo Maryvale Campus, Abrazo Scottsdale Campus and Abrazo West Campus – along with freestanding emergency centers, urgent care centers, primary practices and specialty practices. Abrazo, which is Spanish for embrace, reflects the healthcare group’s stated dedication to “embrace the metropolitan Phoenix community’s health.” The mission goes beyond healing to include education and admirable support of nonprofits.


How Abrazo Gives Abrazo Community Health Network is a Phoenix Heart Walk year-round contributor and was the largest sponsor of the 2017 Phoenix Heart Walk and, additionally, its employees raised $71,018. This year’s many Abrazo charity activities also included collecting cereal and money as part of the Healthy Over Hungry Cereal Drive, providing 41,425 breakfast servings for hungry children over the summer; donating more than 55,000 bottles of water to the All Faith Community Services Food Bank; conducting free stroke check health screenings; staffing marathon water stations and sponsoring the Stroke Walk. For the past two years, the Abrazo West Campus raised the most among the network hospitals for the Phoenix Heart Walk. Stan Holm, Chief Executive Officer for the campus said the walk is one of just a few of the hospital’s charity activities. He explained that when he became CEO five years ago, the West Campus was involved in about five events a year. He invited staff to create a community outreach council and, within a year, there were 50 community events.



Abrazo employees raised more than $71,000 during Phoenix Heart Walk.

Why Staff Gives “In a hospital setting, our care givers take care of patients during their most vulnerable times of sickness or injury,” said Holm. “To be able to step outside the walls of the hospital and give back and touch the lives of those we serve in the community is really a joy for our staff. We create an environment for our employees to connect with the community. It begins with leadership. Our directors volunteer for at least two events a year. For our hourly employees, we compensate them for two to four hours, depending on the event.” He pointed out that participation comes from all age groups. Being encouraged and afforded the opportunity to volunteer is also a recruitment and retention strategy. One of the West Campus recent activities was painting and refurbishing for the Adopt A Casita program at the New Life Center, an Arizona refuge for victims of domestic violence. More than a 1,000 people attended this year’s Rescue Roundup, which brings first responders to provide health and safety education in a fun environment. In addition to making Arizona a healthier and happier place to live, nonprofits that are supported by Abrazo and other businesses and organizations deliver a multitude of benefits. The 21,000 registered charities in the state provide more than 325,000 jobs and have an economic impact of $22.4 billion, according to the report, “Arizona Nonprofits: Economic Power, Positive Impact.” From employee satisfaction to bettering the community, volunteering and contributing to nonprofits are truly gifts that keep on giving.

KEEPING ON TRACK Physical therapist, Dr. Dean Kolstad from Banner Health says fitness devices are indeed a motivator for their owners to lead more active lives. Below are some tips from Banner CORE Center for Orthopedics to make sure you are getting the most out of your fitness tracker.


As a nationally recognized ophthalmologist with Barnet Dulaney Perkins Eye Center, Dr. Perkins has performed over 50,000 cataract surgeries and over 10,000 vision correction procedures. As an innovator in the field of ophthalmology, he has participated in over 25 clinical trials for both pharmaceutical and ophthalmic devices. BARNET DULANEY PERKINS EYE CENTER Locations throughout Arizona 800-966-7000

Establish your fitness and activity baseline

Stay in a fat-burning zone

Do not change your normal daily routine. Allow the device to catch a glimpse of how much or how little you are moving around on any given day.

Review the American Heart Association guidelines for finding an appropriate target heart rate. Then, use the tracker to help you stay in a “fat-burning zone” to maximize weight loss.


Nathan Moore, DO is an orthopedic surgeon who takes care of all types of general orthopedic problems, but specializes in primary and revision joint arthroplasty of hip and knee. His practice incorporates many of the newest techniques and technologies available for total joint replacement surgery; these include computer and roboticassisted surgery and the muscle sparing, Direct Anterior, approach to hip replacement.

Calculate your maximum heart rate by subtracting your age from 220

Practice: The CORE Institute 9305 W. Thomas Rd #305 Phoenix, AZ 85037 Hospital: Banner Estrella Medical Center Go to: Find a Physician, Search by Name

If you’re starting a new program, target the moderate exercise heart rates, which range from 50 to 69 percent of your maximum, first.


Robert M. Cercek, MD is a board certified and fellowship-trained orthopedic surgeon specializing in primary and revision joint arthroplasty of the hip and knee. He is trained in the field of computerassisted and robotic joint replacement, featuring MAKOplasty®, performing both hip and knee replacements.

Banner CORE Center for Orthopedics offers a full range of orthopedic care in Arizona. It’s care, simplified.

Practice: The CORE Institute 9305 W. Thomas Rd #305 Phoenix, AZ 85037 Hospital: Banner Estrella Medical Center Go to: Find a Physician, Search by Name

To find an Orthopedic Doctor near you, call 844-200-5718 or visit AR-0008648768-01


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