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Run for Your Life LW2 Get the Skinny: Getting Your Kids to Love Their Lunch LW3 ‘Lifestyle’ Calendar LW4

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The Arizona Republic

August 2017

Follow us Livingwell.azcentral.com 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.

Theresa Alvarez is back on her feet after suffering severe ankle break. Her healing was due, in part, to her great conditioning.

Trending now: Healthy news just for you 20s:

Snorting chocolate? Probably not a good Idea A new product, Coco Loko, dubbed an energy and mood booster, is now on the market in the U.S. It’s basically a powder that one snorts through the nose for this “benefit.” Substances snorted – think cocaine – have more direct access to the bloodstream and therefore, give quicker results. THE SCOOP: Coco Loko is not FDA approved. Moreover, health experts advise against snorting powders as this can cause inflammation of the nasal lining, as well as possible lung infection or even airway blockage. THE BOTTOM LINE: While experts note there is little data on how such products work, if they work, or their potential risks, the consensus, for now, is to stay away from them. One could even ask: Does such a product make the idea of a more potent, illegal drug more attractive? SOURCES: Time.com, WebMD.com.

30 to 40s:

Are artificial sweeteners making you fat? Another study has looked at artificial sweeteners and the results aren’t good. The Journal of the Academy of Nutrition and Dietetics reported that consumption of diet soda and other products with artificial sweeteners, such as aspartame and sucralose, may be making people fatter. THE SCOOP: The study, which aggregated data from 30 other studies, looked at more than 400,000 people trying to lose weight and their consumption of non-nutrient sweeteners. They found that over time, individuals had an increase in weigh, BMI and waist circumference. THE BOTTOM LINE: While this, like other such studies, make an association between the sweetener and weight gain, whether these results will stand the test of time is debatable. However, if weight loss is your goal, until there are firm results showing direct benefit or risk, reaching for water or seltzer might be the better choice. SOURCES: Washington Post, Palm Beach Post, WebMD.

50 PLUS:

Sleep quality may be linked to Alzheimer’s risk Not getting a good night’s sleep can affect one’s health in many ways. A new study on sleep suggests that the risk for developing Alzheimer’s disease may be linked to sleep issues. THE SCOOP: Researchers reviewed sleep habits of people, average age 63, and analyzed their spinal fluid. They found that that those with sleep problems, including daytime sleepiness, had biomarkers associated with Alzheimer’s disease risk. THE BOTTOM LINE: If you are having trouble sleeping and it’s ongoing, be sure to mention it to your healthcare provider. While this doesn’t mean you’re destined to develop Alzheimer’s disease, it could be that if sleep is improved, you might lower your risk. SOURCE: Neurology – neurology.org.

Your guide to injuries Slow down, be realistic and know your limits Story by Meghann Finn Sepulveda

n today’s busy world, people just don’t have as much time to tackle home improvements or participate in activities, which are then often crammed into the weekend. Known as “weekend warriors,” the Merriam-Webster dictionary defines this person as someone who participates in a usually physically strenuous activity only on weekends or part-time. While many support the work hard, play hard mentality, there are ways to maintain that lifestyle while avoiding an injury.

Don’t take on too much Some of the biggest mistakes weekend warriors often make are trying to accomplish too many things at once and having unrealistic expectations. “Overuse syndrome(s) is common among people who are deconditioned and perform activities such as moving furniture, lifting heavy boxes or doing yard work, which may lead to a delayed onset of aches and pains,” said John Kearney, M.D., a sports medicine physician at The CORE Institute. “It’s important to be honest and recognize your fitness level before taking on too much so you don’t exasperate your muscles.”

Photos by Rick D'Elia

When an injury occurs Accidents happen even to the most conditioned people, which is especially true for Valley resident Theresa Alvarez. Last February, the 47-year-old avid marathon runner was bringing laundry downstairs at her Glendale home when she missed a step and fell. “I immediately knew something bad had happened,” she said. “I couldn’t put any weight on my ankle.” Alvarez’s son quickly helped her to the couch where she elevated her ankle, hoping it was just a bad sprain. “Following an injury, people often try over-thecounter medications, use anti-inflammatory creams, or alternate between ice and heat to soothe pain and achieve temporary relief,” said Michael Perry, M.D., co-founder and chief medical director for Laser Spine Institute. “Pain normally resolves itself in a few months, but if conservative treatments don’t work, and symptoms are to the point of being intolerable, a more urgent situation may require an immediate evaluation.” The next morning after no improvement, Alvarez went to the emergency room where doctors confirmed she had suffered a fracture. A data analyst

“I immediately knew something bad had happened. I couldn’t put any weight on my ankle.” — Theresa Alvarez For weekend warriors who spend their Saturdays running, hiking or playing softball, Kearney says proper warmup exercises can have a significant impact on injury prevention. “Take 10 to 15 minutes before a game to increase your heart rate and warm up the tendons, muscles and ligaments,” he said. “Mimic the activity you’ll be doing at 50 to 80 percent of how you would perform at full speed.” If you’re playing softball, for example, run a few laps around the bases, throw the ball lightly and take some practice swings at half speed. “If you want to increase flexibility and improve stiffness, it’s best to stretch after – not before – an activity when muscles are already warm,” Kearney said. The most common sports injuries are sprains and strains, knee injuries, swollen muscles, Achilles tendon injuries, pain along the shin bone, and fractures and dislocations, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases.

for OrthoArizona, Alvarez met with Peter Mitchell, M.D., an orthopedic surgeon at OrthoArizona. “Theresa experienced a fibula fracture and unfortunately broke her ankle in a way that caused the surrounding bones to shift back and forth,” Mitchell said. “We needed to surgically place a plate and five screws to stabilize her ankle.”

Follow doctors’ orders It takes at least six weeks for broken bones to heal, but may take longer, according to the American Academy of Orthopaedic Surgeons. For two weeks Alvarez wore a splint, followed by a cast for four weeks. On April 11, the cast was removed and she began physical therapy. Inspired to keep her plans to participate in the back-to-back Star Wars 10K and Star Wars Half Marathon on April 22 and 23 at the Walt Disneyworld Resort in Orlando, Alvarez began physical therapy. !WEEKEND WARRIORS, continued on page 2 TER

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2 | Livingwell | August 2017

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Sports physicals protect kids from injuries

Run for your life

By Debra Gelbart

lthough a new study suggests that running is the best exercise out there to help guard against premature death, a local family practice physician points out that another recent study found that ANY exercise can reduce the risk of dying before age 75. The newest study was conducted by Duck-chul Lee, a professor of kinesiology at Iowa State University. He and his colleagues found that compared to nonrunners, runners tend to live about three years longer, even if they don’t run on a regular basis and their health profile otherwise isn’t ideal, with some smoking, drinking or exceeding an optimal weight. No other form of exercise that researchers studied demonstrated comparable impacts on life expectancy. But that doesn’t mean other forms of exercise aren’t as important, said Anthony Will, D.O., who is board-certified in neuromusculoskeletal medicine and family medicine and is the department chair of osteopathic medicine at Midwestern University’s Arizona College of Osteopathic Medicine in Glendale. Here’s why, he said: in 2015, Harvard University published a study using 14 years’ worth of data for 661,000 mostly middle-aged adults. “Exercise in any form has been demonstrated to increase longevity,” Will said. The Harvard researchers separated the participants according to those who did not exercise at all, those who exercised less than the recommended 150 minutes a week (30 minutes five times a week) and those who exercised more than two and a-half hours per week. They found that

ids all over the Valley are gearing up to start the new school year and soon many will resume their favorite sports activities. That’s why experts recommend parents schedule a comprehensive physical, available at various Banner Health Clinic and Banner Urgent Care locations, to ensure a safe start to a great season. According to Banner Health, there are tips kids can do to avoid a sports injury, including:

• DON'T BOUNCE WHEN STRETCHING. Bouncing in a stretch can cause damage. • TAKE IT SLOW. There's no prize for finishing a stretching routine first. Go slowly to get all the benefit. • STAY FIT YEAR-ROUND. It's a good idea for your child to keep in shape even during the sport's off-season so that he or she is ready for competition when it starts up again. • FIND THE APPROPRIATE GEAR FOR YOUR CHILD TO WEAR. Protective equipment that fits properly and is well-maintained and designed specifically for the sport being played should help reduce injury. • RESPECT AN INJURY. If your child already has a sprain or other injury, check with the pediatrician or sports trainer before he or she gets back into action. Another important component of a pre-participation evaluation is baseline concussion testing. Experts say that baseline testing is a smart move for any athlete, young or old, who hasn’t suffered any head trauma because it documents their normal brain function. The neurological starting point also helps doctors evaluate and treat the patient. “A baseline concussion test is like a fingerprint of what someone’s neurological condition is prior to an injury,” says Steven Erickson, M.D., medical director of the Banner Concussion Center. “When we don’t have a baseline, we use normative data to decide when we feel that an athlete has returned to baseline. It is much more useful when we are able to compare athletes directly with their previous neurologic function.”

Experts say running can reduce risk of dying among those who exercised a little, not meeting the recommendations but doing something, the risk of premature death was reduced by 20 percent. Those who met the guidelines precisely, completing 150 minutes per week of moderate exercise, enjoyed a 31 percent lower risk of dying during the 14-year period compared with those who never exercised.

Why running is unique Yet there are key reasons, said a Midwestern University professor, why running may be the form of exercise that yields the greatest benefit. First, said Carleton “Buck” Jones, Ph.D., associate professor of biomedical sciences at Midwestern University and a runner

himself, “it’s a function of intensity. Accumulating studies consistently indicate that higher intensity exercise offers increased health benefits.” Second, he said, is the effect of body weight. “Although one can control for weight in the analysis, those that are capable of sustaining running activities over a lifetime, tend to have better weight control and are lighter, and/or have better biomechanics. Those that cannot sustain a running lifestyle because of weight may still be active, but get dropped out of the pool of runners. I would also expect that lean body mass is higher (and body fat lower) in the lifelong runner group. One can carry extra body fat and not pay a performance (or injury) penalty as a cyclist or swimmer, but every pound has a bigger impact on performance for the runner.” Third, said Jones, acknowledging that this reason is speculative, “running places a higher eccentric load on muscles (where the muscles are extending) and causes more damage than primarily concentric exercises like cycling and swimming (when the muscles contract).” Perhaps, he theorizes, “this accounts for one of the benefits of high-intensity exercise, which is increased high-density cholesterol (the good kind) and decreased low-density cholesterol (the bad kind).” It’s important to keep in mind the value of any exercise, Will said. “All forms of exercise have been proven to increase longevity, improve mood, help relieve anxiety and depression, improve sleep, reduce stress, improve focus, improve academic and work performance, lower blood pressure and even increase libido.”

Exercise daily to prepare for the weekend !WEEKEND WARRIORS, continued from cover

Experts say that although healing time varies per individual, it usually takes about four to six months after surgery to regain full ankle function, but it can take up to a year. “Theresa’s success was a testament to her overall health prior to the injury,” Michell said. “She took good care of herself, had the mental fortitude and wasn’t going to slow down.” Those who know her weren’t surprised to learn Alvarez wasn’t going to let her friends down after she committed to hik-

“I was really focused and was able to express my ambitious goals,” she said. “The physical therapists listened to me, pushed me and helped prepare me.” After just six sessions, Alvarez got on a plane and headed to the race. While she initially planned to mostly walk, she was determined to push harder and eventually jogged her way to the finish line. “It was very emotional for me,” she said. “I’d like to think that what got me

Erickson adds that nearly four million concussions are reported each year due to sports and recreational-related injuries. Tests, which assess neurocognitive function, vision and balance, are available for anyone beginning at age six. The cost ranges between $25 for a neurocognitive test to $50 for the complete series of tests.

through was Disney magic.”

ing the Grand Canyon just a few weeks later in May. The strenuous 39-mile hike took more than 15 hours. “I was physically exhausted but did not experience any pain or swelling in my ankle,” she said. Today, Alvarez is slowly ramping up her daily exercise routine, which consists of running or hiking, especially when the weather gets cooler. “I know it will take me awhile to eventually get to where I ultimately want to be,” she said. “I just have to be patient.”

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Get the skinny: Eating for Life

Blood Sugar Pill Used in China for 54 Years Goes on Sale Nationwide

Getting your kids to love their lunch By Debra Gelbart

unches for school prepared at home don’t have to be time-intensive to put together. A bit of pre-planning, letting your creativity loose and getting your kids involved can help you build a box lunch in less than 10 minutes.

“Prepping food ahead of time can make packing lunches a breeze,” said Jessie Gruner, R.D.N., a registered dietitian and nutritionist with Pinnacle Prevention, a Chandler-based nonprofit that works to build healthy communities by improving access to healthy food and by creating opportunities for active living. “Thinking about lunches in terms of the meal components can help save time planning and packing,” she said. As often as possible, “lunches should have the following meal components: fruit, vegetable, grain, protein, dairy. Make a list of food items from each component and then mix and match to create variety.” Gruner’s suggestions for your list: FRUITS: Apples, grapes, strawberries, mangos, watermelon, clementines, bananas, raisins VEGETABLES: Carrots, cucumbers, tomatoes, corn, snap peas, bell peppers, zucchini GRAINS: Whole-wheat bread, tortillas, pasta, rice, crackers, popcorn, pretzels PROTEIN: Sliced turkey, chicken, beans, tuna, lentils, hummus, peanut butter, nuts DAIRY: Yogurt, string cheese, low-fat milk, shredded cheese

Easy ways to mix and match Gruner loves tortillas “for their versatility. They can be filled with just about anything, and are a great way to tuck in extra fruits and vegetables. They are also a great way to add a fun twist to any sandwich.” Two of her favorites are: 1) Whole wheat tortilla, peanut butter and sliced strawberries 2) Whole wheat tortilla, cream cheese, sliced turkey, cucumber slices and shredded carrots “I’m also a fan of hardboiled eggs,” she said. “They are easy to make, budgetfriendly and packed with nutrients that are vital to children’s growth and development.” Ideally, said Cathy Deimeke, R.D.N., a registered dietitian and nutritionist with Mayo Clinic, your goal is nutritional balance as much as possible with a child’s

Now available in the U.S. without a prescription!

Makes 4 servings

Ingredients: 4 cups spinach (fresh) 4 cups romaine lettuce 2 cups green pepper w, or o orange) (chopped, or use red, yellow, 2 cups cherry tomatoes (chop oppe ped) d 1 cup broccoli (chopped) owe werr (chopped) (chopped) 1 cup cauliflower yellllow ow squash (sliced) 1 cup yellow ps cucumber c 2 cups (sliced) c ps carrot (chopped) cu 2 cups 1 cup zucchini (sliced) Directions: Wash all of the vegetables,mix them together in a large mixing bowl. Top this colorful meal with the nonfat or low-fat dressing of your choice. Source: whatscooking.fns.usda.gov/recipes/ supplemental-nutrition-assistance-program-snap/5-day-salad

lunch. But it’s also important to pack foods that are easy to eat and that your child will actually eat. “For younger kids, try cutting up a sandwich into several cookie-cutter shapes,” she advised. “Instead of packing a whole apple, cut it into slices and sprinkle cinnamon on the slices to disguise any tendency toward turning brown from exposure to the air (apples that are slightly brown are perfectly safe to eat).” Or, she suggested, use a food marker (available in kitchen aisles or stores) to write “eat me first” on the skin of a clementine.

Minimizing use of processed foods “A good rule of thumb is to avoid products with a long ingredient list or with ingredients you can’t pronounce,” Gruner said. “Check the sugar and sodium content on the nutrition facts panel label and choose products that are lower in these nutrients. Processed foods that are okay to pack include string cheese, hummus, yogurt (check the sugar content), deli meat (check the sodium content), and whole grain crackers, she said.

Makes 4 servings

Ingredients: 2 cups chicken breast, cooked , chopped 3 tablespoons green onion 1 stalk celery 1/4 cup Greek yogurt, plain 1/4 tbsp. mayonnaise, light 1/2 teaspoon vinegar, red win e 1/2 teaspoon garlic powder 1/2 teaspoon salt 1/8 teaspoon black pepper, ground 1/4 cup almonds, sliced Recipe Directions: 1. Cook and shred chicken breasts (or grab a rotisserie) - you'll need about two cups. Slice 4-5 green onions. Wash and chop celery into 3-4 inc h pieces. 2. Mix together Greek yogurt, light mayo, sliced green onions , red wine vinegar (or other vinegar/lemon juic e), garlic powder, salt, and pep per. Add chicken in and mix unil well incorporated. Cover and refrigerate until ready to use. 3. Top celery sticks with chi cken mixture and slivered alm onds. Garnish with fresh dill if des ired. Source: superhealthykids. com/chicken-salad-celer y-sticks

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Approved by doctors nationwide; triggers weight loss and lowers cholesterol, triglyceride and blood pressure levels — results are guaranteed or you get double your money back By C. J. CLANCY National Health Correspondent

NHC—A pill that lowers high blood sugar in 30-days has been used safely in China for 54 years. It is now available in the United States. This pill contains an active ingredient that also triggers weight loss and lowers high blood pressure, cholesterol, and triglyceride levels. The active ingredient comes from a natural compound. It is both safe and healthy. In 54 years of recorded medical use, there are no known harmful side effects. Now an improved version of this pill is being offered in the United States under the brand name Plavinol. “With daily use, Plavinol offers 24hour relief from blood sugar worries,” says Vik Swanson, President of Nexus Formulas, the creators of Plavinol. “This is what the clinical studies have shown and that’s why so many U.S. doctors are now recommending it to patients,” he added. WHY SO MUCH EXCITEMENT? Scientists in China have discovered a natural compound with a known ability to restore healthy glucose levels without side effects. This compound is not a drug. It is the active ingredient in Plavinol. Clinical studies in the U.S. have shown it blocks sugar in the foods you eat from entering your blood. Many users report healthier blood sugar levels in just days. Others claim to lose weight. Many more say their blood pressure, cholesterol, and triglyceride levels return to normal. “I struggled with high blood sugar for 15 years,” said Jack Yates of Henderson, NV. “But now, Plavinol keeps my numbers under control. I lost weight, too — and my cholesterol readings are better than ever,” he added With so much positive feedback, it’s easy to see why sales are booming for the newly approved Plavinol pill. IMPRESSIVE CLINICAL RESULTS The clinical trials were conducted by doctors from the Universities of Mississippi, Minnesota, and several health institutes in China. The results seem hard to believe. Yet, the dindings are published in the world’s most prestigious medical journals. Results show those

Popular pill: U.S. doctors are now recommending new Plavinol because it lowers blood sugar, triggers weight loss, and restores cholesterol, blood pressure, and triglycerides levels to normal without side effects.

who take Plavinol’s active ingredient… • Reduce after-meal glucose spikes • Lower high blood sugar levels •Relieve high cholesterol levels • Cut triglyceride levels • Lose excess fat And while everybody knows the dangers of eating foods that contain excess sugar, one study showed that even after patients consumed almost two ounces of pure sugar, Plavinol’s active ingredient kept their glucose levels within a healthy range. HOW IT WORKS The active ingredient in Plavinol comes from a natural plant extract called Morus Alba. Scientists believe it works by blocking excess sugar in the foods we eat from entering the blood! Research shows excess blood sugar is the number one cause of Metabolic Syndrome, which is a group of health conditions that appear together in the body. According to Swanson, “You may have Metabolic Syndrome if you suffer from two or more of the following issues: Diabetes, obesity, high blood pressure, high cholesterol and high triglyceride levels.” Plavinol’s active ingredient is shown to reduce excess sugar in the blood, which is why so many users are seeing a reduction in the symptoms of Metabolic Syndrome. WHAT DOCTORS ARE SAYING “In all my years as a doctor, Plavinol is the most exciting new solution to come along for those suffering from high blood sugar,” said Dr. Decker Weiss, Integrative Cardiologist and Professional Committee Member of the American Heart Association. “Many Plavinol users report a decrease in high blood sugar within days, followed by a reduction in high blood pressure and cholesterol within the dirst month,” said Dr. James Leaper, Chief Medical Researcher for Nexus Formulas. “Plavinol is an excellent choice for overweight people.

The clinical trials in support of this pill show it causes weight loss over a 90day period,” said Dr. Holly Lucille, who has appeared on award winning T.V. shows like The Doctors, and PBS’ Healing Quest. DOUBLE MONEY BACK GUARANTEE Due to the incredible results people are reporting, Plavinol is being sold with an equally incredible guarantee. “We can only offer this guarantee because we are 100% certain this product will work for those who use it,” says Swanson. Here’s how it works: Take the pill exactly as directed. Your blood sugar must return to normal, you must lose weight, and your high blood pressure, choles-terol, and triglyceride levels must come down. Otherwise, simply return the empty bottles with a short note about how you took the pills and followed the simple instructions and Nexus Formulas will send you… double your money back! HOW TO GET PLAVINOL This is the ofdicial nationwide release of Plavinol in the United States. And so, the company is offering a special discount supply to anyone who calls within the next 48-hours. A Regional Order Hotline has been set up for local readers to call. This gives everyone an equal chance to try Plavinol. Starting at 7:00 am today, the order hotline will be open for 48-hours. All you have to do is call TOLL-FREE 1-888-932-7417 and provide the operator with the special discount approval code: PLV176. The company will do the rest. Important: Due to Plavinol’s recent media exposure on ABC, CBS, and FOX NEWS, phone lines are often busy. If you call, and do not immediately get through, please be patient and call back. Those who miss the 48-hour special discount offer must pay more for Plavinol.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. All doctors mentioned are remunerated for their services. All clinical studies on Plavinol’s active ingredient were independently conducted and were not sponsored by the Nexus Formulas.

August 2017 | Livingwell | 4

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SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

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.

GOOD GUT FOOD Aug. 22, 1–2 p.m. Humana; 480-325-4707 5943 E. McKellips Rd., Mesa

HEALTHY EATING AUTOIMMUNE DISEASE Aug. 2, 5:30–7 p.m. Natural Grocers 13802 N. Scottsdale Rd., Scottsdale NaturalGrocers.com

VITAMINS & SUPPLEMENTS Aug. 23, 11 a.m.–noon Humana; 480-325-4707 5943 E. McKellips Rd., Mesa

VEGANOLOGY 101 Aug. 5, noon–2 p.m. Natural Grocers 1625 E. Williams Field Rd., Gilbert NaturalGrocers.com

IS GLUTEN-FREE FOR ME? Aug. 30, 11:15 a.m.–12:15 p.m. Humana; 480-325-4707 5943 E. McKellips Rd., Mesa GLUTEN-FREE COOKING DEMO Aug. 30, 12:30–1:30 p.m. Humana; 480-325-4707 5943 E. McKellips Rd., Mesa GETTY

BREAKFAST VEGGIES Aug. 18, 10–11 a.m. Natural Grocers 2152 E. Baseline Rd., Gilbert NaturalGrocers.com

PARENTING & KIDS CHILDBIRTH PREPARATION Various dates, times & locations Dignity Health; 877-602-4111

PREGNANCY FIT CAMP Aug. 7, 14, 21 & 28, 5 p.m. MOMS ON THE MOVE Various dates, times & locations Dignity Health Mercy Gilbert 3555 S. Val Vista Dr., Gilbert HonorHealth.com; 480-200-3314 623-580-5800 POSTPARTUM FIT CAMP Aug. 3, 10, 17, 24 & 31, 9:45 a.m. Dignity Health Mercy Gilbert 1760 E. Pecos Rd., Gilbert 480-200-3314

August | Vol. 7, No. 8

PRENATAL SEMINAR Aug. 15 & 22, 5:30 p.m. Dignity Health Mercy Gilbert 3555 S. Val Vista Dr., Gilbert Register: 877-728-5414

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.

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MOONLIGHT MADNESS RACE Aug. 4, Road Runner Sports 43 S. McClintock Dr., Tempe AZVR.com HIGH MOUNTAIN HALF MARATHON Aug. 5, Pinetop-Lakeside 1200 White Mountain Blvd., Lakeside HighMountainHalf.com TUTU RUN Sep. 9, Kiwanis Park 6111 S. All-America Way, Tempe 4PeaksRacing.com

SMART KIDS FOOD Aug. 24, 11 a.m.–noon Natural Grocers 5805 W. Ray Rd., Chandler NaturalGrocers.com

FOOD ALLERGY COOKING Aug. 10, 11:30 a.m.–1:30 p.m. Natural Grocers 13802 N. Scottsdale Rd., Scottsdale NaturalGrocers.com

FRIDAY

WELLNESS & MORE WALKING GROUP Various dates & locations By Humana; 480-325-4707 YOGA FOR RECOVERY Aug. 2, 9, 16, 23 & 30, 6–8 p.m. Deer Valley Medical Center 19841 N. 27th Ave., Phoenix HonorHealth.com; 623-780-4673 MEDITATION FOR HEALING Aug. 3 & 17, 6–7 p.m. Deer Valley Medical Center 19841 N. 27th Ave., Phoenix HonorHealth.com; 623-780-4673 COMMUNITY HEALTH LECTURE Aug. 15, 6:30–7:30 p.m. By Midwestern University Foothills Branch Library 19055 N. 57th Ave., Glendale 623-572-3353

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Rebounding from tennis or golfer’s elbow Today, millions of Americans battle both tennis and golfer’s elbow, overuse injuries that can slow down recreational activity and bring discomfort to daily living. Below are some symptoms from Banner CORE Center for Orthopedics to help you identify the difference between tennis or golfer’s elbow.

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ACTUALLY PLAY TENNIS GOLFERS ELBOW

TENNIS ELBOW

[medial epicondylitis]

[lateral epicondylitis]

Involves the inside of the elbow

Involves the outside, or lateral, side of the elbow

EXPERIENCE PAIN WHEN: Gripping a club Repeatedly having impact with the ground and ball during swings

EXPERIENCE PAIN WHEN: Extending the wrist and ﬁngers Gripping a racket

Flexing the wrist and ﬁngers Extending the wrist

Performing repetitive forceful extensions of the wrist

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