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17 Foods to Help Lose Weight





Vol. 13 • Issue 10 • June 2016

Weight Loss Wearable Devices


How to Diet Effectively




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HEARING Encouragement Goes a Long Way


FAMILY DOC Exercise and Nutrition Are Keys to Long-Lasting Weight Loss


17 Foods That Help You Lose Weight


Do Wearable Devices Offer Any Benefits for Weight Loss?


Commercial Diet Plans


Technology Can Be Addicting

18 24






Sarah Brokamp Angela S. Hoover Jean Jeffers Dr. Tom Miller


ACUPUNCTURE Weight Loss vs. Weight Management










June 2016

Annette Racond Harleena Singh Tanya J. Tyler (editor)


Dr. Brewer


Do Weight-Loss Pills Really Work?

Sonja Gregory


You’re Worth It: Five Simple Ways to Boost Your Spirits

Dr. David Dubocq


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LEGAL HELP Be vigilant to the warning signs of Nursing Home & Elder Abuse




How to Diet Effectively

DETOX How to Be a Big Loser


Is Weight-Loss Surgery For You?


Vegetables: A Delight for the Health Conscious



Kevin Renfro


Lauren Ashley German


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MEMORY CARE A Social Senior is a Healthier Senior

PARENTING FOR WELLNESS Fostering a Good Relationship With Your Grandchildren


Weight Management Strategies That Can Make a Difference


7 Quick and Easy Ways to Lose Weight


Sit Healthily


The Healthy Overweight Paradox


Those Last Five (or 10) Pounds


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Tanya J. Tyler, Editor | Share your story:

Dear Friends, I am sure most of us have fought the “battle of the bulge.” We all wish there was some magic pill we could take that would melt away the pounds while we still eat everything we like as we sit on the couch binge watching our favorite TV shows. Unfortunately, that’s not the case (yet). There is no magic pill. If you want to lose weight, you have to do the work. You have to wrap your mind around the idea of changing your eating habits, choosing healthy foods such as vegetables and fruits over the high-salt, highfat items that are your downfall. And you have to get up and get going – do some exercise. It’s all up to you. In this issue of Health and Wellness magazine, you will find plenty of tips on how to lose weight and keep it off. You will read about

the benefits of vegetables and other foods that can help you lose weight. We take a look at diet plans and weight-loss surgery, and in one article we also pose an intriguing paradoxical question: Is it possible to be fit and fat? I hope you get an overall sense of empathy for your weight-loss pursuits with this issue. We’re here to encourage you and cheer you on in your pursuit of health and wellness. While it’s not easy to slim down or to create an exercise regime you like and will stick with for the long haul, set your goals and stick with them. You know it will all be worth it in the end. Here’s to your health,


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17 Foods That Help You Lose Weight The secret is to eat fewer calories than you burn By Harleena Singh, Staff Writer You can only lose weight if you eat fewer calories than you burn. Some foods can help you lose weight because they make you feel full longer and help curb cravings. Here are 17 foods that may help you lose weight. 1. Eggs. Eggs are high in protein and healthy fats. They make you feel full with few calories. A power-packed protein breakfast can help you resist snacking throughout the day. A study conducted on a group of obese women showed those who started the day with 35 grams of protein felt fuller immediately. Their breakfast included eggs and a sausage patty; they ate a 350-calorie breakfast overall. The women snacked less on sugary, fatty foods than women who had cereal for breakfast. 2. Nuts. Just a handful of peanuts, almonds, walnuts or pecans as snacks makes you eat less at later meals. Nuts contain balanced amounts of fiber, protein and healthy fats. People who ate an ounce of nuts daily had higher levels of the feel-good hormone serotonin, which can act as an appetite suppressant. Studies show eating nuts can improve metabolic rate and cause weight loss. Higher serotonin levels may reduce stress levels, which is a big help when it comes to fighting belly fat.

3. Yogurt. With its trifecta of protein, carbs and fats, yogurt can stave off hunger by keeping blood sugar levels steady, according to a Harvard study that followed over 120,000 people for several years. 4. Grapefruit. According to research, when obese people ate half a grapefruit or drank grapefruit juice before each meal, they lost nearly three and a half pounds over 12 weeks. However, there are no proven fat-burning properties in grapefruit; it just helps people feel full. And you cannot eat grapefruit or drink grapefruit juice if you are taking certain medicines, so check with your doctor before consuming it. 5. Apples. Choose a crunchy apple instead of apple juice or applesauce, as whole fruits make you feel more full, compared to juices and sauces. Apple is high in pectin, a soluble fiber that helps you feel full. Chewing slowly sends a signal to your brain that you’ve eaten something significant. 6. Avocados. Avocados are high in monosaturated fatty acids, which help reduce belly fat. Studies indicate the fats in avocados can increase your nutrient uptake.

7. Soup. You may end up eating less if you start a meal with a cup of soup, keeping the serving to 100 to 150 calories. It could be pureed or chunky – either is all right as long as it’s broth-based. 8. Green Tea. Sipping green tea all through the day boosts your metabolism, suppresses your appetite and keeps you well hydrated, too. 9. Dark Chocolate. Opt for dark over milk chocolate. In a study, people who were given dark chocolate ate 15 percent less pizza a few hours later than those who had eaten milk chocolate. 10. Beans. They are a great source of protein, besides being inexpensive. Because they are high in fiber and slow to digest, beans make you feel full longer, which may stop you from eating more. 11. Hummus. If you keep hummus in your fridge, you’ll never have to choose an unhealthy snack again. Smear this protein-packed condiment on raw veggies, add it to salad or greens or use it in place of mayo on a sandwich and save tons of calories in the process. 12. Chia Seeds. They are full of protein, fiber and omega 3s. Because of the fiber, they can absorb nearly 11 to 12 times their weight in water, turning gel-like and expanding in the stomach. They plump when added to any liquid, so they make you feel more full and satisfied with smaller portions. You can sprinkle them on your oatmeal or enjoy an overnight chia pudding for breakfast. 13. Salmon. Salmon is a great source of omega-3 fatty acids that help reduce blood pressure and maintain a healthier heart.

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They also help reduce the inflammation that plays a major part in obesity and metabolic disease. Salmon’s high protein content makes it a great choice for losing weight. 14. Lentils. These are a bona fide belly flattener. Eating lentils helps prevent insulin spike, which causes your body to create excess fat, especially in the abdominal area. 15. Leafy greens. Leafy greens such as spinach, kale, collards and Swiss chard are low in calories and carbohydrates, but they are loaded with fiber. 16. Berries. Studies indicate that the antioxidant anthocyanin found in berries can alter gene activity in fat cells, making it harder to gain weight. 17. Whole Grains. Oats, brown rice and quinoa can help you feel full and thus lose weight. About the Author

Harleena Singh is a professional freelance writer and blogger who has a keen interest in health and wellness. She can be approached through her blog (www. and Web site, Connect with her on Twitter, Facebook and Google+.

You may end up eating less if you start a meal with a cup of soup.

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Do Wearable Devices Offer Any Benefits for Weight Loss? Popular accessories offer self-tracking options By Dr. Tom Miller, Staff Writer Wearable devices such as the Fitbit have become enormously popular over the past decade. Users declare self-tracking technology provides a variety of information and biomarkers. These gadgets help keep tabs on several health and wellness factors. They can monitor sleep cycles and patterns and help detect mood shifts over time. They measure heart rate and caloric intake and expenditure. They count steps. Monitors can be a good motivational tool for some, while others like their tracking convenience. Specialists know people tend to overestimate their activity levels, so it is important the monitors are accurate to eliminate human error. |

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June 2016 When it comes to managing and losing weight, the main idea behind self-monitoring devices is this: Knowing how many calories you consume and burn each day makes losing weight easier. Alarms tell you when you exceed caloric intake against the amount of calories burned through various types of exercise you perform during the day. You can set a daily target of the amount of calories you want to burn. Knowing your overall daily caloric intake and expenditure seems to be useful information to have when self-monitoring weight management. The value of FitBit and similar devices for weight loss will be a direct function of how much they help each person using them and how compliant the person is with accurately measuring calories expended against calories consumed over time. Food diaries can be very useful for weight loss because they show you how many calories are in the food you’re eating so you can be sure not to overeat. Encouraging people to maintain healthy habits is a challenge that predates this technology. Researchers Munson and Consolvo (2015),

This smart technology is bringing a new dimension to wellness.

studying how technology can motivate people with weight management and fitness, suggest some wearabledevice features may play a key role in maintaining motivation. Reasonable goal-setting is the critical factor to ensure engagement and compliance. Subjects who received reminders to exercise reported being more likely to follow through, but the reminders had to be specific to the individual’s goals. Receiving virtual rewards such as ribbons and badges was not found to be motivating, as some thought they were “gimmicky.” Interestingly, subjects were hesitant to share their exercise reports via social media due to embarrassment or fear of posts from people reacting to their exercise goals. Fitness trackers should be seen as aids that allow you to be aware of your progress in the form of shortterm goals, such as the miles or amount of time devoted to walking per day, before you reach for some longer, more difficult goals, such as weight management, which is more complex because of individual differences. This smart technology is bringing a new dimension to wellness, but the individual is still



responsible for maintaining good health. Wearable devices will not do that for you, but they will help you measure the progress you make with regard to weight management, healthy exercise and rest. Sources and Resources

Munson, S.A. and Convolve, S. (2015). Exploring goal-setting, rewards, selfmonitoring, and sharing to motivate physical activity. Berkley Science Review 5-8, 161-168. Wang, J.B. et al (2015). A Wearable Sensor (Fitbit One) to Increase Physical Activity in Overweight and Obese Adults. Telemedicine and E-Health, 21, 10, 781-87.

About the Author Thomas W. Miller, Ph.D., ABPP, is a professor emeritus and senior research scientist, Center for Health, Intervention and Prevention, University of Connecticut; retired service chief from the VA Medical Center; and tenured professor in the Department of Psychiatry, College of Medicine, University of Kentucky.




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Tara Bissell, 859.402.2430 M.Ac., L.Ac. |

Licensed in Kentucky 296 Southland Drive, Lexington KY 40513

296 Southland Drive Lexington, KY 40503

ph: 859.402.2430 fx: 859.402.0585

Weight Loss vs. Weight Maintenance How can acupuncture and Chinese herbal medicine help? By Kathleen Fluhart, RN, M.Ac., L.Ac., Artemesia In using the term “weight management,” we acknowledge weight loss is not the ultimate goal, as it does not include how to MAINTAIN a healthy weight. Weight maintenance is a complex issue that includes balancing ample sleep, exercise, good diet and stress management. Acupuncture and Chinese herbal medicine can help with losing and maintaining weight as an adjunct therapy if lifestyle changes have already been implemented. We do not know exactly how acupuncture works, but we do know there are acupuncture points on the body and in the ears that stimulate the production of endorphins. Endorphins produce a relaxing sensation in the body and help us maintain a calm state and become less reactive to stress. We also know endorphins help regulate the body’s hormonal and digestive systems and are thus helpful to one’s metabolic rate. Because lifestyle issues are so important in losing and maintaining weight, your practitioner will probably spend some time discussing your

stress levels as well as your eating, sleeping and exercise habits. Your practitioner will also check your pulses (there are 12 pulses, one for each of the meridians) for imbalances – especially the stomach meridian – to see if they are excessive or deficient. To form a diagnosis, the practitioner will also examine your tongue and its coating. The tongue provides a lot of information about the state of your digestive system. For example, is the area related to the stomach dark red and/or does it have cracks, indicating too much heat? Is there a thick white or yellow coating, indicating dampness? Is it swollen or puffy or does it have peeled areas? All this information gives us clues as to why a person may have gained weight. Besides an evaluation, a session for weight loss might include both body and ear points and possibly Chinese herbs or supplements. The points and herbs/supplements chosen will be correlated to the imbalances found in the pulses and on the tongue, which reveal the “root cause” of an individual’s problems. Thus, treatments are individualized for each patient. In my practice, it is common to

send patients home with little, nonpiercing “ear seeds” attached to a very small Band Aid-like plaster. The seeds stimulate points related to relaxation and metabolism. In Chinese medicine, one can treat the whole body just using ear points. Dr. Paul Nogier, who studied acupuncture for many years, popularized ear acupuncture. In doing so, he found points that relate to areas of the body’s anatomical and physiological functions, as recognized in Western medicine. Many of these points are related to the hormonal system and metabolic functions that are helpful in weight control, such as the thyroid, pituitary and adrenal glands. For example, if someone is eating compulsively, we would put a seed on the mouth point. If the patient nibbles continually or eats past being full, the stomach point is chosen. If the person has both smoking and food addictions, the lung points are used. For strong sugar cravings along with a propensity for cold, sinus, vaginal or urinary infections, the spleen point is selected. For poor adrenal or ovarian function in menopause, PCOS or post oophorectomy, adrenal and ovary points give support. For nervous tension and water retention, the kidney points are considered. The thyroid point is chosen for people with any sort of thyroid-related condition. Patients can keep the ear seeds in for up to a week. The ear seed kit they purchase includes a diagram indicating where the points are found, a card with several hundred seeds and a forceps for applying them. The patient can use mild external pressure to stimulate the seeds whenever they

experience anxiety or cravings. I can replace the ear seeds each time they return for another session or I can show a family member or friend how to apply them. The use of Chinese herbs to stimulate weight loss and weight control are also individualized, based on presenting symptoms and the pulse and tongue diagnosis. In some cases, stomach heat needs to be quelled; in other cases dampness needs to be dispelled or the kidneys might need to be tonified to help with water retention. Other patients may need their gall bladder and liver cleansed. If a patient is interested, I may suggest either a 10- or 21-day purification diet that focuses on cleaning the liver, kidneys and colon as a way to begin a weightloss and maintenance program. The people who have done this say they feel better than they have in years so they are encouraged to stay with healthy eating and other lifestyle habits. Early spring through summer is the very best time to do a cleansing. When thinking lifestyle, consider Marcella Friel’s Stop Cleaning Your Plate: 5 Steps to More Mindful Eating: 1. Pause before you eat. Stop. Close your eyes. Take three deep, conscious breaths. If it’s comfortable to do so, place your hands on your heart. Affirm your intention to eat consciously. Ask your body to help you recognize when you become full. 2. Put down your utensil between bites. It takes about 20 minutes for the brain and belly to determine satiety. Putting down your spoon or fork causes you to slow down and chew, which activates the digestion process

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Eating more food than our bodies can handle is not the antidote to global starvation. Let the food go if you truly cannot eat it.

and causes your body to pay attention. 3. Practice hara hachi bu. The Japanese rule of mindful eating is, “Eight parts out of 10 full.” While putting down your utensil, check in with your body’s fullness. Don’t worry if you can’t tell right away; keep practicing and reaffirming your desire to know and it will come. 4. Complain (kindly). If I had today’s lunch to do again, I would have mentioned to my food server that the salad was way too big. Most retailers know if five customers ask for something, it’s time to make a change. Be one of the five. Speak up. 5. Stop cleaning your plate. As Frances Moore Lappé said in her groundbreaking book, Diet for a Small Planet, “Hunger is not caused by lack of food but by lack of democracy.” Eating more food than our bodies can handle is not the antidote to global starvation. Let the food go if you truly cannot eat it. Recovering the natural dignity of our bodies and reclaiming the inherent sanity of our eating habits opens the portal to a transformed self and a healed world. Buddhist teacher and scholar Trungpa Rinpoche wrote: “When you make an effort to eat mindfully, you find that life is worth much more than you had expected … You find that life is more sacred … People found the same thing two thousand five hundred years ago. They found it and they taught it to us, and now we are discovering it ourselves.” I hope you find this information and these suggestions useful. Remember acupuncture and Chinese herbal medicine have been around for 3,000 to 4,000 years for a reason. The World Health Organization and the National Institute of Health recognize acupuncture to be effective in the treatment of more than 50 different conditions, including obesity. They are certainly worth consideration if you are planning on losing weight and maintaining a healthy weight for you.

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Mind Body Studio 859.373.0033 | 517 Southland Drive, Lexington

Mindful Eating By John A. Patterson MD, MSPH, FAAFP “When walking, walk. When eating, eat.” – Zen proverb This classic mindfulness instruction has many health benefits, as modern research demonstrates. Mindfulness meditation usually focuses on the breath, bodily posture, physical movement, thoughts and emotions. The goal is to enrich one’s life by living in the only time we truly have – the present moment – rather than spending so much time, mentally and emotionally, in the past and future. We often eat mindlessly, paying more attention to the television, movie, newspaper or conversation than to the life-sustaining act of eating. We use antacids and digestive aids to control symptoms created by unhealthy eating habits. But eating can also be a meditative practice, providing nourishment physically, mentally, emotionally, socially and spiritually. For adults and children, mindful eating can be a friendly introduction to meditative practice. Mindful eating brings a threedimensional, meditative awareness

to the preparation, serving and eating of food. Looking deeply into the history of food, you can see the sunshine, rain, topsoil, farmers, truckers, grocers and all those involved in bringing food to your plate. Though religions honor this connection through mealtime prayers and thanksgiving, you do not have to be religious to appreciate this universal interdependence underlying our food supply. Mindful eating can be your gateway to the practice of mindfulness in other daily activities. It can help you cultivate a deeper level of appreciation for life, bringing more joy to life and enhancing relationships with yourself, other people and the earth. When driving, cycling or walking on the road, your life may actually depend on how aware you are in the present moment. Mindful eating may help you travel life’s highway more safely. Approaching a mindful meal as a mini-meditation retreat, you may begin to cultivate relaxation, joy, happiness and compassion simply from eating mindfully and meditatively.

Here are some tips for mindful eating: • Mindful eating does not require meditative experience or a lot of time. “When eating, just eat.” Simply pay attention to eating and drinking. • Begin with one meal a day for one bite, one minute, five minutes or the entire meal. Eventually it may become a habit at all meals. • You can practice mindful, meditative eating alone, with others, at home or when eating out. Begin by paying attention to your hunger and satiety levels. Eat only when you are hungry, not simply because it is “time” to eat. • As you sit with your plate, wait at least one mindful, grateful breath or one minute before beginning to eat or drink. • Take only the amount of food that is good for you. If you are trying to control portion size, research suggests using a smaller plate. • Appreciate the hard work and loving intention of all those involved in the life history of your food, noticing any compassion and loving connection that arises in you. • Be aware of the nutritional quality of your food and how your food choices impact your health, the health of farm families and the environment. • Be aware of the quality of life of farm animals. • Holding some food between your fingers, notice its color,

• •

• •

shape, texture and aroma. Raising the cup or utensil, be aware of movement of your hand and arm and be appreciative of the body’s function and wisdom. Pause between sips and bites, setting down utensils and cup. Bring full awareness to each sip as you drink liquids. Chew each mouthful slowly, aiding the digestive process. Notice while mindfully eating and drinking there is no room in your mouth for worry, fear, anxiety, depression or other distressing thoughts and emotions. If these arise in your mind, simply bring awareness back to sipping and chewing. If you persistently recognize emotions associated with your eating habits, it may be worthy of journaling, selfreflection or discussion with a professional counselor. As you chew, notice changes in the food’s texture, temperature and taste. After swallowing, be aware of how far down your esophagus you can feel your food or drink moving. Enjoy each bite of food and the presence of friends eating with you. Remember your intention to be aware of eating in this present moment, avoiding memories of the past and plans for the future. Eating in silence can add a meditative dimension to your experience. Limit talking to pleasant, friendly conversation rather than emotionally charged topics.

June 2016


For adults and children, mindful eating can be a friendly introduction to meditative practice.

• Yoga tradition advises remaining seated while eating. • End your meal when you notice your hunger is gone. After your meal, notice the physical sensations of satiety and the gratitude that you have enough to eat. My own life has benefited greatly from mindful eating. I wish the same for you. Resources

Am I Hungry? What is Mindful Eating? Thich Nhat Hanh’s Mindful Eating Meditation Savor: Mindful Eating, Mindful Life by Lilian Cheung and Thich Nhat Hanh

About the Author Dr. John Patterson is past president of the Kentucky Academy of Family Physicians and is board certified in family medicine and integrative holistic medicine. He is on the family practice faculty at the University of Kentucky College of Medicine and the University of Louisville School of Medicine, Saybrook University’s School of Mind Body Medicine (San Francisco) and the Center for Mind Body Medicine (Washington, D.C.). He operates the Mind Body Studio in Lexington, where he offers integrative medicine consultations. He can be reached through his Website at


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Commercial Diet Claims Do your research, consult your doctor before choosing one By Jean Jeffers, Staff Writer Americans as a group are overweight, even obese. According to an article in Medical News Today, obesity rates in Mississippi and Alabama were above 30 percent while in other states the rate was over 25 percent. Another study says the United States ranks last in preventable deaths in industrialized nations. Researchers believe many of these deaths were due to poor nutrition throughout life and a lack of exercise. What is a healthy diet? Medical News Today (MNT) says healthy eating means consuming the right quantities of food from all the food groups in order to lead a healthy life. A good diet, says MNT, is part of a nutritionally sound lifestyle promoting good health and must include a number of food groups because no one food group can do it all. When we eat matters, too, says MNT. A big breakfast is better than a bigger meal later in the day. A breakfast containing about 700 calories is better for losing weight and lowering the risk of developing heart disease, high cholesterol and diabetes.

Some people turn to commercial diets to help them lose weight. Most of these diets offer what is considered a healthy eating plan by including a balance of all the food groups, namely whole grains, fruits, vegetables, protein, dairy, fat and sugar. Plant-based diets minimize or completely eliminate many people’s genetic propensity to developing chronic diseases and conditions such as type 2 diabetes, cardiovascular disease, obesity and certain cancers. Some examples of commercial diets include: 1. Weight Watchers. This is one of the most popular diets available. It assigns a point to different foods, but many fruits and vegetables are free of points. Fiber foods have fewer points and higher starchy foods a much higher point value. Weight Watchers offers for sale “power foods” that are touted as adding satiety while also being low fat and low carb. Exercise is encouraged; it earns points, too, which may be used to trade for food items of your choice. The cost is standard for the initial payment plan but with the adding of a coach and 24/7 chats, the cost is about $55 per month.

2. Jenny Craig. This diet falls within accepted ranges for fats, proteins and carbs. The food is supplied and restricted in calories. You get a personalized meal and exercise plan. There is also a plan for people with diabetes that helps lower A1C. 3. Ornish Diet. This diet lays out a plan for strict nutrition, exercise, stress management and emotional support. It can be adjusted to allow for big changes to reverse heart disease and some other chronic diseases in addition to losing weight. The diet definitely has cardiovascular benefits. 4. Mayo Clinic Diet. This diet earns good marks for healthy eating and may be used as a tool against diabetes. 5. The Mediterranean Diet. This is a popular diet for people who eat lots of fruits and vegetables, olive oil, fish and other sensible fare. This diet is one of the best. Other popular diets include the South Beach Diet, DASH Diet, TLC

Diet, the Raw Food Diet, the Atkins Diet, the Zone Diet, the Vegetarian Diet and the Vegan Diet. Thoroughly research the pros and cons of any commercial diet before committing to it. Be sure to consult your doctor before starting any diet or exercise program. For more information, visit www. About the Author

Jean is a RN with an MSN from the University of Cincinnati and a freelance writer. She is a staff writer for Living Well 60 Plus and Health and Wellness magazines. Jean is preparing to publish her first book, a novel entitled “The Journey Toward Healing.”

Some people turn to commercial diets to help them lose weight.


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Technology Can Be Addicting Are you hooked on your smartphone? By Dr. Tom Miller, Staff Writer Whether we face the challenge of binging on shopping, food or drink, we are sometimes caught in a rut that can develop into an addiction. A shopping addiction can deplete a bank account quickly. Overeating can lead to an eating disorder, and dependence on alcohol or other substances can provide the invitation to become an addict. The 21st century has introduced yet another area of possible addiction. Advances have created for some of us the opportunity for getting hooked on smart technology. Is it possible to be addicted to your smartphone? According to a Baylor University study, the answer is yes. Technology

can actually be as addicting as drugs and alcohol for some individuals. James Robert, the Ben H. Williams Professor of Marketing in the Hankamer School of Business at Baylor and an expert in consumer behavior, notes some habitual cell phone users can begin to depend on their phone in ways that seem quite similar to how people respond to drugs. For example, spending time away from the phone can make them feel stressed and anxious or panicky, a bit like suffering withdrawal in drug addiction. Some addicted smartphone users find cell phone use lifts their moods, but it takes an increasing amount of time to get the same level of enjoyment from their

phone than it did when they first started using it. Smartphone addicts may find themselves ignoring work, their children and other responsibilities just to check their social media feed one more time or play another game. We’ve all seen cell phone abusers texting and causing traffic delays. While it seems rather ironic and counterintuitive, apps have been developed to aid this type of addictive behavior. Probably one of the best known is called FlipD. This app is designed to basically allow you to set periods of time when you are essentially locked out of your phone. During those times, you can only call three special contacts, and all messages are auto-responded with a message of your choice. Once per session, you can get a 60-second “free pass” when you can check Facebook or use your smartphone for something else. Other apps include Breakfree or Phone Addict Free, which are designed to reduce smartphone use and track how much time you spend on your phone. Using an app may help you in selfmonitoring your behavior and then create a consciousness regarding your use of smartphone technology.

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If a person needs professional treatment for his or her addiction, a licensed psychologist is trained to treat these types of disorders. As clinicians and researchers examine the impact of smart technologies on our lives, it is important to ask ourselves just how much of our time is spent on that new technology. How dependent are you on your phone? Are you addicted to logging onto social media or some other networking site? It is very important to realize technology is beneficial when it is a tool to improve our lives, but it is a risk when it becomes an unhealthy addiction. Sources and Resources

American Psychological Association (2016). Is your smartphone the boss of you? Available at: health/your-smartphone-boss-you9-ways-fight-back-t49971

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Technology is beneficial when it is a tool to improve our lives, but it is a risk when it becomes an unhealthy addiction.





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“If weight loss came in a bottle, the world would be slim.” —Dr. Yoni Freedhoff

Do Weight-Loss Pills Really Work? Three varieties make various promises By Harleena Singh, Staff Writer The temptation to lose weight quickly is hard to resist. Some people opt to use weight-loss pills. But are they effective and safe? Most diet or weight-loss pills promise to burn fat, control appetite, increase energy and do much more. These pills can be broken down into three varieties: • Powerful laxatives, which claim to flush or melt fat and cleanse your body. They contain natural laxatives such as fennel powder, senna, rhubarb powder, psyllium and other substances and natural diuretics such as ginger, vinegar and tea. • Stimulants, which claim to burn fat and calories and increase metabolism. They may cause your heart to race, making you feel jittery and on edge. Common ingredients in these pills include caffeine – sometimes the equivalent of two to three cups of coffee in a single pill – and green tea extract, identified as Camellia sinensis. • Appetite suppressants, which can kill hunger pangs and make you feel

full. However, these stimulants also create gastrointestinal issues such as bloating, gas and diarrhea. Common ingredients in appetite suppressants are hoodia, an African plant, green tea extract and psyllium. It is essential to research overthe-counter weight-loss pills before trying them. Information about many dietary supplements is available at the Website of the National Center for Complementary and Alternative Medicines ( In 2004, the U.S. Food and Drug Administration (FDA) banned ephedra or ma huang (an herbal stimulant once used in weight-loss products) because of possible adverse effects such as irregular heart rate, seizures, heart attacks, mood changes and hypertension. Another product that was taken off the market because it caused serious health problems was a combination of fenfluramine and phentermine, marketed as FenPhen. It led to a number of deaths, besides cases of damaged heart

valves and pulmonary hypertension. Manufacturers removed the product from the market under pressure from the FDA. Melinda M. Manore, professor of nutrition and exercise sciences at Oregon State University’s College of Public Health and Human Sciences in Corvallis, reviewed the evidence surrounding several weight-loss supplements and discovered no research evidence exists that says any single product results in significant weight loss, and many have detrimental health benefits. The study is online at the Website of the International Journal of Sport Nutrition and Exercise Metabolism (journals. “What people want is to lose weight and maintain or increase lean tissue mass,” Manore said. “There is no evidence that any one supplement does this. And some have side effects ranging from the unpleasant, such as bloating and gas, to very serious issues such as strokes and heart problems.” She suggests eliminating processed food from your diet because research shows foods that are harder to digest have a greater thermic effect to boost your metabolism. The FDA approves the following for weight loss: Phendimetrazine (Bontril), diethylpropion (Tenuate), benzphetamine (Didrex) and phentermine (Adipex-P, Fastin) are for short-term use; orlistat (Xenical and Alli), lorcaserin (Belviq), phentermine and topiramate (Qsymia)

are for long-term use. (This data is according to a 2014 update.) There is no magic pill for losing weight fast. Dr. Yoni Freedhoff, founder of Ottawa’s Bariatric Medical Institute, a leading center for medically supervised obesity treatment, said, “If weight loss came in a bottle, the world would be slim.” Dr. Arya Sharma, scientific director of the Canadian Obesity Network, said, “Laxatives and stimulants are not a healthy and safe approach to longterm weight management.” The most effective way to lose weight and keep it off is through changing your lifestyle, by eating a healthy low-calorie diet consisting of fruits and vegetables and remaining physically active. Before taking any weight-loss pills, talk to your doctor, especially if you have health problems, take prescription medicines or are pregnant and/ or breast-feeding. Sources and Resources weight-loss/in-depth/weight-loss/art20046409 weight-loss/do-diet-pills-really-work/ archives/2012/mar/study-most-weightloss-supplements-are-not-effective

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Encouragement Goes a Long Way By Dr. Brewer, Audiology Associates Individuals with hearing loss often experience negative emotions including depression, anxiety, shame or humiliation. With all those emotions, a family member or friend constantly pressuring them to schedule an appointment can only make matters worse. Hearing loss may not be perceived as easily as one might expect. Let me paint a picture to describe this a little more thoroughly. An individual with a mild hearing loss that occurs gradually over time may not feel like they have lost any hearing abilities because it is hard to compare what used to be to now. But for an individual who suddenly wakes up and has the same mild hearing loss, the change is much more noticeable. For gradual hearing loss, it is not uncommon for loved ones or friends to be the first to notice the problem. In order to prevent the individual with hearing loss from becoming defensive there are a few strategies that can be beneficial. These strategies include talking with the patient, providing them with information, discussing experiences with others who have hearing loss or wear hearing aids and offering to go with the individual to get their hearing checked. Do not talk at them When discussing hearing loss with a friend or family member it is

crucial you do not talk at them but rather have an open conversation. Lecturing someone about what they did or did not hear can enhance the negative emotions that come with hearing loss; encouragement and listening are much more passive alternatives that go a long way. Having an honest, yet gentle, conversation about how their hearing loss negatively impacts your life can be incredibly motivating. Provide Information Hearing loss is much more common than many realize. It is estimated that over 48 million Americans have hearing loss. Providing an individual with basic information about hearing loss can help eliminate fear and anxiety. Hearing aids are not what they used to be 20-30 years ago; a lot has changed and more variety has evolved allowing patients to really benefit from technology. Reach out to someone who has been there Some believe talking with others who are experiencing similar issues can be beneficial. Try to find a friend who has hearing loss or wears hearing aids in order to have a purposeful conversation regarding the process and potential benefits from hearing aids. Knowing that someone else has had a great experience and their quality of life has

improved might just be the encouragement needed. The key is to remember that all experiences are different, and the success and benefit of hearing aids depends on the individual, their hearing loss, their needs, type of technology, style of the hearing aids themselves and a supportive and knowledgeable provider. Support them Lastly, offer to go with your loved one or friend to their hearing evaluation. The first appointment with an audiologist can be overwhelming. There is a lot of information! Another set of ears to help retain that information and ask questions is very helpful. If technology is recommended, as the companion you could have questions or concerns as well. Deciding to move forward with technology is a very big decision and while it is very rewarding, having the support of loved ones makes the process that much easier. Having a companion at the appointment allows the audiologist to hear the friend or family’s perspective as well as the patient’s. Companions could include a significant other, adult child, loved one or close friend. Often just having another person willing to make the journey with you is the difference between success and failure. Let’s wrap this up It is important to remember that this process is more than just the “widget”. Yes, treating hearing loss is a process that requires the appropriate hearing aid technology, but it’s so much more. Success is dependent on the motivation of the hearing aid user as well as the provider themselves. The provider is responsible for making an appropri-

ate recommendation and listening to the needs and wants of a patient. The encouragement and tenacity of the right provider can make all the difference! Hearing loss can be overwhelming. There is a lot of information to take in and process. Having the support of someone close to you is the key to success. Once you have committed to walking through the process together, seek out a provider whom you can trust and who is willing to journey with you towards rehabilitation. The road to better hearing health is a journey and you want to be comfortable with those who journey with you. Hearing aids are life-changing when the right technology is appropriately fit by the right provider. I encourage you to take the first step today towards a better tomorrow! About the Author

Dr. Brewer completed her Doctor of Audiology degree at the University of Louisville’s School of Medicine and her undergraduate degree in Speech Pathology and Audiology at Miami University in Oxford, OH. She is licensed by the state of Kentucky as an audiologist and hearing instrument specialist. She is also a member of the American Academy of Audiology, Academy of Doctors of Audiology, Kentucky Academy of Audiology and American Speech-Language-Hearing Association.   Dr. Brewer specializes in diagnostic audiologic evaluation as well as hearing aid services, including selection, fitting, and follow-up care. Her passion is to provide her patients with the most appropriate form of treatment for their hearing health care.


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Exercise and Nutrition Are Keys to Long-Lasting Weight Loss By Dr. David Dubocq Anyone who wishes to lose weight and keep it off has to face the grim truth that this goal will never be achieved without some hard work – exercise – and a change in eating habits. Exercise and nutrition are the key ingredients to long-lasting weight loss. The best approach is a combination of consuming fewer calories while getting more exercise. A nutritious diet works handin-hand with exercise to get your weight down. It is much better for your overall health to avoid pharmacological solutions – no pills, no exotic supplements – in your quest to lose weight, focusing instead on developing healthy eating habits. And you have to move as well. You have to exercise at least 30 minutes a day. For those who say they have no time to exercise, there are many ways to incorporate movement into your day. You don’t have to work out 30 straight minutes; you can break it up into three 10-minute sessions. For starters, take the stairs

instead of the elevator at work. Even going up a couple of flights will be beneficial. During breaks, walk around the office if possible. Once you get home, take your dog for a walk or get a friend to go with you. During the evening while you’re watching TV, do some stretches or jumping jacks or work with light weights during commercials. If you find something you enjoy doing, you’ll stick with it even during the tough times when you feel you’re not making any progress and the needle on the scale won’t move. If you want to lose weight, you’ll need to cut the number of calories you take in. This means eating fewer processed foods and incorporating more fresh fruits and vegetables into your diet. Vegetables and fruits contain few calories and lots of fiber. Studies show people who eat vegetables and fruits tend to weigh less. In addition, cut down on sugar and refined carbs. Don’t go to the extreme of eating too few calories. This can seriously damage your health because you won’t get the nutrients and vitamins you need. Your metabolism

will slow down because your body thinks it’s starving and it will go into survival mode, breaking down muscle to get to the glucose stored inside. Muscles burn calories nonstop, but the less muscle you have, the fewer calories you burn. Here are a few more tips to help you in your weight-loss endeavors: 1. Eat small snacks several times a day to keep your energy up. Your snack should combine a protein and a carbohydrate, such as a hardboiled egg or yogurt and a slice of whole-grain bread. Other good choices include apples, half a turkey wrap or low-fat peanut butter on a multigrain cracker or rice cake. 2. Pay attention to portion size. You may want to use a smaller plate to help you eat less. 3. Drink water. Staying hydrated is very important for overall body health. 4. If you are not allergic, eat a handful of nuts and drink a large glass of water 20 minutes before dinner. This will help curb your appetite. 5. During meals, keep your food in the kitchen, not on the dining

You don’t have to work out 30 straight minutes; you can break it up into three 10-minute sessions.

room table, so it is not as easy to have a second helping. Aim to lose about one or two pounds a week. Before beginning any exercise or weight-loss program, be sure to consult with your primary physician. About the Author

Dr. David Dubocq is a native of New York State. He came to Family Practice Associates of Lexington in 1998. Dr. Dubocq believes “we need to work together as a team to help you and your family reach your highest level of health so you can enjoy the precious gift of life.” Dr. Dubocq is also an artist and is responsible for many of the original works of art around the office. He teaches elementary school children about sculpture and has made several collaborative works with them. He is the co-founder of the Lexington Extraordinary Art Project (LEAP), a nonprofit organization dedicated to the enrichment of the Lexington community through public art. Dr. Dubocq is part of the community-based faculty at the University of Kentucky College of Medicine.





every year, and according to the Kentucky Elder Abuse Committee, Kentucky averages 639 complaints with 217 substantiated complained of nursing home abuse each year. Nursing home abuse can be either intentional abuse including physical, emotional, verbal, financial, or sexual abuse, and neglectful abuse occurs when someone entrusted with your loved one’s care fails to provide proper care either purposefully or 859.333.3333 | unintentionally. Neglectful abuse may 1344 S. Broadway, Suite A, Lexington, KY 40504 also arise when a nursing home fails to provide adequate staff to care for the needs of all their patients. Most nursing homes have excellent records of patient care, but sometimes they unintentionally hire people who abuse, neglect or exploit vulnerable patients, so it is essential not only to do your homework before choosing a facility, but to know the signs of elder abuse so you can continue to advocate on behalf of your loved one. Once your loved one is placed in a nursing home, it is important to visit regularly and carefully observe the appearance, behavior and overall condition of your loved one for signs of elder abuse. Visit on different days and different times so your visit is not expected by staff and you can honestly June is Elder Abuse Awareness Month assess the quality and level of care your loved one is receiving. The National Center on Elder Abuse caution patients suffering from dementia have a higher By Kevin Renfro, Becker Law Office risk of being abused while in a nursing home so your regular presence and There is now a Another excellent resource to observation in that instance is even higher percentage evaluate all Medicare and Medicaidmore crucial. Document what you see, of Americans participating facilities is Nursing hear and smell. Your eyes, ears, and aged 65 or older Home Compare found at http://www. nose are the most important tools you than in anytime can use in detecting signs of nursing in the history of our country, and as search.html home abuse. our population ages, many of us are Nursing Home Compare is a faced with the daunting task of placing nationwide database of all Medicare The most common signs of a loved one in a nursing home. When and Medicaid facilities, and includes nursing home abuse include: choosing a nursing home, the most the last three state inspection reports, Physical abuse including any important consideration is the safety complaints filed and deficiencies found unexplained lacerations or bruises and well being of our loved one, but in nursing homes throughout the particularly on the wrists or ankles with so many facilities from which to United States. Medicare and Medicaid- indicating the use of restraints, choose, how do you choose the right participating hospitals and home lacerations or bruises on the buttocks, one? health agencies are also compared and or unexplained broken bones. evaluated in this report. Accidents and bruising can happen, Resources to Help Choose the The Becker Law Office has also especially when dealing with elderly Right Nursing Home developed an e-book “How to choose people, but repeated events or multiple Inspectors from the Office of the right nursing home” to help guide injuries indicates something more is Inspector General in Kentucky you in your nursing home selection happening. conduct annual, unscheduled process, including links to additional Emotional and verbal abuse inspections of all nursing homes resources and helpful questions to ask manifested in the form of sudden operating in the Commonwealth. when searching for the best nursing depression, anxiety, insomnia, isolation Inspection reports record any facility to meet the individual needs of from other patients, or withdrawal. deficiencies found, the severity and your loved one. http://www.beckerlaw. Financial abuse demonstrated frequency of the deficiency, whether com/becker-nh-ebook/ through unexplained bank withdrawals the deficiency was corrected, and the or credit card charges, missing personal amount of fines, if any, levied against Responsibility Continues Even items or valuables, unexplained the nursing home because of the type After a Nursing Home is Chosen bounced checks, or reduction of and seriousness of the deficiency. The responsibility to our loved one personal services once provided that Kentucky Office of Inspector General does not end once a nursing home your loved one can now no longer Nursing Home Survey Inspection is selected. The U. S. Department of unexpectedly afford. Findings are public records and can be Health and Human Services estimates Sexual abuse evidenced by accessed at at least a half-million older Americans unexplained cut or bruises on the legs, LTCinspectionfindings.htm are abused, neglected or exploited arms, buttocks and genital regions,

Be vigilant to the warning signs of Nursing Home & Elder Abuse

or diagnosis of a sexually transmitted disease or genital infection. Neglect exhibited through dehydration or malnutrition, unexplained weight loss, bedsores, poor hygiene and grooming, dirty clothing or bedding, or medication mismanagement including being given the wrong medicine, no medicine, or incorrect dosage or frequency of medication that is prescribed. Lastly, observe how your loved one behaves when certain staff or other patients are in the room. If your loved one is suddenly quiet, nervous or fearful around certain staff members or patients, it may be a sign of abuse. Your loved one may be confused about what has happened to them, may not remember at all, or may be fearful of reporting abuse so your observations are critical. The bottom line is do your homework before choosing a nursing home: visit several nursing home facilities; talk to administrators, staff and other patients’ families and ask questions about their experiences; investigate data from state inspection reports to check for frequency and severity of deficiencies; and observe how staff and administrators interact with current patients and their families. Most importantly, continue these practices after a nursing home is selected and your loved one is placed to ensure their continued proper care, safety and well being. What Do You Do if You Suspect Nursing Home Abuse? If you suspect abuse, report it immediately to nursing home management and demands answers to the issues you observed. Kentucky is also a mandatory reporting state so if you suspect nursing home abuse, you are also required to report it to the Cabinet for Health and Family Services at 800-752-6200. About the Author

Kevin Renfro, attorney and managing partner of the Becker Law Office has over 23 years of experience. He works diligently to get fair settlements for clients as quickly as possible. Cases range from automobile collision and premises liability to products liability and nursing home abuse. For Kevin, the work is about leveling the playing field for regular people against large corporations. He holds an AV rating from MartindaleHubbell and is part of The Million Dollar Advocates Forum, attorneys who have won million dollar+ verdicts for clients. He has twice been honored as the Outstanding Board Member of the Kentucky Justice Association.

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Life can’t be all work and no play.

show or concert. Opt for orchestra seats. A comedy club might work, too. Add something to your calendar that’s fun and exciting, something you’ll look forward to doing. If that’s out of reach, take off an afternoon to watch funny movies or romantic flicks. You can even get a ticket to ride: Go Amtrak and visit a nearby city. About the Author

You’re Worth It: Five Simple Ways to Boost Your Spirits

them up. Learn to prefer quality over quantity – and savor the sweet sensation. That’s the Ticket! Pick up tickets to a compelling

Annette Racond is a writer and certified health coach who has had her work published in The New York Times, The Miami Herald, The Chicago Sun-Times and Newsday, as well as other prominent national publications.

Take time to treat yourself By Annette Racond, Staff Writer Life can’t be all work and no play. Feeling good about yourself is bound to positively impact your mood. When we feel empowered, we’re in a better position to deal with life’s inevitable stressors from demanding bosses to frustrating traffic delays. Here are five simple ways to boost your spirits – and have a little fun in the process.

soothing music to help you stay calm, and fill a vase of fresh flowers to add to the ambiance.

Hey, Good Looking: Get dressed up just because. And don’t forget to accessorize. Put on makeup as if you were a makeup artist. Make sure your lipstick is precisely the right shade. Take time to wash and deep condition your hair. Make an effort to look your best and see how you’re received by the world. And don’t forget to smile!

Off to Bed: Before going to sleep, put on fresh sheets and dribble a few drops of aromatic oil on your pillowcases. Apply moisturizer to your feet and cover them with cotton socks. You can also do the same for your hands, using cotton gloves. Put on your most comfy nightshirt. Lavender-scented eye masks might be nice, too. You can buy eye masks that can be heated in the microwave. Light candles or switch on your electric flameless candles. Wrap yourself in your softest blankets. Make sure the room is cool and dark, and you’ll wake up feeling nourished, nurtured and refreshed.

Table Talk: Break out your best dinnerware and set the table to impress, even if it’s just for you. Indulge in a quiet dinner or lunch instead of eating on the run or over the sink. Sip hot tea in lieu of coffee and make an effort to chew your food thoroughly. Play

Sweet Treats: Go to the most fabulous chocolate shop you can find and pick out three pieces. But wait! Don’t eat them yet. Have them carefully wrapped and enjoy them later as you kick off your shoes at home. Treasure every bite; don’t gobble


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How to Be a Big Loser Quick weight loss may cause some damage By Sonja Gregory, Wrap Me Day Spa Who doesn’t want to lose a ton of weight and be the Biggest Loser like on the reality TV show? You don’t, that’s who! Losing weight that fast has not only proved impossible for the contestants to maintain, but it has also demonstrated some damage has been done. Today, they’re left with a slower resting metabolic rate, which means if they eat the same number of calories as an average person their size, they will gain weight. Basically, their crash diet and extreme exercise program didn’t leave them with lifestyle changes and habits they could sustain past the few months they were on the show. Competition to win the grand prize might have been a great motivator, but now the contestants are caught in a situation that could be

called worse for the rest of their lives. Don’t crash diet like the contestants to lose weight. Don’t quit your job and work out eight hours a day, sweating off pounds in the steam room. Yes, use calorie reduction to reduce your girth and do find an exercise or sport you can participate in because you enjoy it. And yes, do use things such as the sauna to get healthy, but don’t ruin your metabolism in the process. Typically, it’s taken a big person a while to get overweight, and it’s going to take him or her a while to get down to where he or she needs to be. And even if the weight does come off easily because you’ve hit on an effective nutrition plan and exercise program, you’re still going to need a maintenance and normalization phase after the fact to make the

successful weight loss stick. And nothing can ruin your metabolic rate faster than losing and gaining and losing and gaining. So while you might call it work to lose weight, think of it as adopting lifestyle changes for the rest of your life and go for the long-term benefits. The pursuit of healthy habits means the quality of your day-to-day life is going to be better, no matter where you weigh in on the scale. This is because a benefit we enjoy from working on our health and wellness is feeling better about ourselves. I’ve found from seeing clients in my day spa over the past four years that the size or shape we are isn’t what determines how we feel about ourselves. It’s how well are we taking care of our health. When we pursue healthy holistic lifestyle choices, we know we’re doing right by our body and showing self-respect. Our good health responds accordingly and a cycle of good is on its way to being started. We eat right, we feel better and we want to eat right some more because it’s working. Then perhaps we use some of that newfound energy to get out and move our bodies with




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some exercise or play and we begin to feel even more alive and energized. You know that circle: It’s the cycle of good we need to jumpstart to get our personal health and wellness in motion. The ultimate outcome from using Biggest Loser tactics proves they are not the jumpstart anybody needs. It’s better to go slow and steady, implementing lifestyle changes you can sustain. As you feel better, celebrate the improvements along the way, allowing them time to settle in and become permanent habits. Don’t be left with a slower resting metabolic rate for the rest of your life from pushing your body to the extreme with unhealthy choices that cannot be maintained. You might like to watch competing contestants on TV for entertainment, but remember, in reality, imitating them might leave you with long-term damages, too. It’s better to learn more about natural and supportive ways to give your body the help it needs to achieve optimal weight, strength and energy. Consider herbal products and programs such as those from the M’lis Company, offered through Wrap Me Day Spa, which gently detoxify and cleanse without the use of harsh laxatives or purgatives. And with every five pounds lost, enjoy an herbal cream body wrap that promises to tighten and tone the appearance of your skin, preventing sagging and bagging. Some clients even come and enjoy this luxury spa treatment at the beginning of a get-healthy effort because seeing their inches lost encourages them to stay with their program. Skin is left silky soft and cinnamon scented, the appearance of dimply skin is improved and the detoxification benefits can typically be felt immediately. Free initial consultations can be scheduled at your convenience to discuss programs and plans that would work for you. And do you want to do something to get your fall season off to a good start? Consider joining the Wellness Retreat offered this October at Lake Cumberland featured below.


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JUNE 2016



Free support group for anyone affected by someone else’s drinking. Local meetings and information at or call 859.277.1877.

Every Tuesday, starting September 30: 8pm–10pm at Tates Creek Recreation Center, 1400 Gainesway Dr. $5.00 per person per lesson. Call for more information: Glenn and Rosalee Kelley 859233-9947; OR Peter and Robin Young 859-224-3388.



Free Yoga Classes for Vets, Servicemembers and their Family Members Every Monday from 9:30am–10:30am at Ageless Yoga Studio, 611 Winchester Rd., Suite 200. 859-303-6225. Preregister online at agelessyogastudio. com. Click “class” tab to sign up now! Email for more info.

Mondays & Wednesdays

MELT Method Hand, Foot and Body Healing Class by Shayne Wigglesworth Mondays and Wednesdays at 12pm - Discover pain-free living at any age! Enjoy a gentle foam roller class to reduce pain, inflammation, stress, anxiety and more! MELT Method certified instructor Shayne Wigglesworth will teach you healing techniques you can use for self care at home. All materials and rollers are provided. Perfect for all ages, body types and experience levels. Learn more at or call 859-721-1841


Community Flow This weekly restorative class integrates gentle yoga, breathing techniques, meditation and wellness tips for all ages and levels of physical condition. 10:30am–11:30am. Donation only (great portion of all donations go to the Backpack Food Program at Ashland Elementary.) Inspiring, Educating & Supporting our World through the Moving,  Visual & Healing Arts! Daily classes, therapies, workshops & a great spot to host your next event! 309 N Ashland Ave Ste.180, Lexington, KY 40502. 859-721-1841.

Swing Lessons


Community Yoga Class with Lauren Higdon Every Tuesday 10:30am–11:30am at Centered Studio, 309 n Ashland ave suite 180 in Lexington. This weekly restorative class integrates gentle yoga, breathing techniques, meditation and wellness tips for all ages and levels of physical condition. Classes may include chair yoga, restorative, yin yoga, tai chi, and more. Perfect for beginners as well as experienced yogis! Donations-based class.

1st Tuesdays

Lupus Support Group: Living & Coping with Lupus The Lupus Foundation of America support groups are intended to provide a warm and caring environment where people with lupus, their family members, caregivers and loved ones can share experiences, methods of coping and insights into living with chronic illness. Imani Baptist Church, 1555 Georgetown Road, Lexington from 7:00pm–8:00pm first Tuesday of every month. 877-865-8787.

2nd Tuesdays

PFLAG Support for LGBTs and Families We are a support group of family members and allies united with LGBTQ* individuals. Our meetings provide a safe, confidential space where you can feel respected and accepted wherever you are in your journey or family struggle. Monthly speakers help us to broaden our understanding of these issues in our families and in society. Lexington meetings are held the 2nd Tuesday of each month, 6:30 at St. Michael’s Episcopal Church, 2025 Bellefonte Drive. Frankfort chapter meets the

3rd Monday of the month, 5:30 at the Unitarian Community, 316 Wilkinson Blvd. More information and resources at For questions, call 859-338-4393 or *lesbian, gay, bisexual, transgender, queer and questioning.

Wednesdays Mindfulness and Relaxation for Health

6:30-8:00pm. No prior experience of yoga or meditation required. Mobilize your inner resources for promoting health, self care and managing the stress of caregiving, burnout and chronic disease, cultivate your innate happiness, peacefulness and compassion, study and practice in a supportive group. Gentle yoga, mindful movement, deep relaxation, sitting meditation and discussion. Cost $5-$10/ person sliding scale. Instructor- John Patterson MD, MSPH, FAAFP. Mind Body Studio 517 Southland Drive, Lexington, KY 859-373-0033. Full details at http:// id=1055


Argentine Tango “Dance of the Heart” Passionate and Romantic- Mindful and Meditative. A uniquely transformative social skill, art form and movement therapy. No partner or dance experience required. Times 7:30-9:00pm. You may drop-in to any class- this is not a series. Cost $5-$10/person sliding scale. Tango practice occurs on the 2nd and 4th Saturdays each month from 7:30-9:30PM. Instructors: Dr. John Patterson and Nataliya Timoshevskaya, Mind Body Studio 517, Southland Drive, Lexington, KY 859-373-0033. Full details at http://www.mindbodystudio. org/?page_id=214

June 1

Effective Communication Strategies Communication is more than just talking and listening – it’s also about sending and receiving messages through attitude, tone of voice, facial expressions, and body language. As people with Alzheimer’s disease and other dementias progress in their journey and the ability to use words is lost, families need new ways to connect. Join us to explore how communication takes place when someone has Alzheimer’s, learn to decode the verbal and behavioral messages delivered by someone with dementia, and identify strategies to help you connect and communicate at each stage of the disease. The program will take place at the Jessamine County Extension Office, 95 Park Drive, Nicholasville, KY. 40356

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from 10:30-11:30 a.m. To register for this program, please call 1-800-2723900. Registration is required.

June 2

Diabetes Self-Management Class Series (Through June 23) 5:30pm to 7:30pm, Public Health Clinic South, 2433 Regency Road, Lexington. Free class series open to anyone with diabetes and one support person, to teach all aspects of diabetes self-care. Pre-registration required: call Laura at 859-288-2446. Questions about the class? Call Carol at 859-288-2310. Sponsored by the Lexington-Fayette Co. Health Dept.

June 7

Early Stage Social Engagement Group The Alzheimer’s Association Early Stage Social Engagement Group is designed to provide education, emotional, and social support for people in the Early Stage of Alzheimer’s disease or another form of dementia through regularly scheduled outings, meetings and activities. This group helps participants connect with other people with dementia and tries to help them maintain their personal and emotional health. Please call 859-266-5283 x8177 if you know someone who is interested. 10-11am, Alzheimer's Association, 2808 Palumbo Drive, Lexington, KY. 40509.

June 10

Family Caregiver Workshop This program is specialized for family caregivers and will offer information about Alzheimer’s disease and caregiving and will also provide an opportunity to reflect, regenerate, and gain a new perspective on your caregiving issues. Local and statewide experts who specialize in aging and Alzheimer’s care will present topics that are valuable to family caregivers of persons with dementia.  This training is designed specifically for family caregivers and is therefore not open to those who are professional caregivers.  Jointly sponsored by the Bluegrass Area Agency on Aging and Independent Living, the UK Sanders Brown Center on Aging, Baptist Health - Lexington, and the Alzheimer’s Association. Workshop registration fee: $10 (includes lunch).  Registration is required; to register, call 1-800-272-3900. 9:00am–4:00pm at Bluegrass Area Development District, 699 Perimeter Drive, Lexington KY 40517.

June 14

Free Educational Workshop: Vision Therapy Educational Workshop to show how vision therapy can improve, enhance

EVENTS Continued on page 29

For advertising information call 859.368.0778 or email | June 2016



ONGOING EVENTS Bluegrass Ovarian Cancer Support Exists to assist Central Kentucky women and their loved ones during diagnosis, treatment and survival of ovarian and other gynecological cancers. Come meet with us the third Wednesday of every month at 6:30pm at Joseph Beth Booksellers, Bronte Bistro Cafe meeting room.

Perinatal Loss Grief Group First Tuesday of the month, 7pm, Center for Grief and Education. A group for parents who have experienced loss due to miscarriage, stillbirth or infant death. Contact Debbie Mueller at (859) 260-6904 for more information.

Compassionate Friends Support Group A support group for parents, siblings, or grandparents who have lost a child regardless of the child’s age or length of time that has passed since that day. The meeting is the 1st Tuesday of every month 6:30pm–8:30pm at Hospice of the Bluegrass, 2321 Alexandria Drive, Lexington. Also meets the 1st Tuesday of every month 7pm-9pm at Hospice East, 417 Shoppers Drive, Winchester. Doors open one-half hour before meeting times to provide the opportunity to visit with old friends and acknowledge new ones.

Spouse Loss Support Group Tuesdays 6-7:30pm. Hospice of the Bluegrass. A five-week support group for individuals who have experienced the loss of a spouse or significant other. Contact Lexington office at (859) 277-2700 for more information or to register.

Coping After Loss First Wednesday of the month, 5:30-7pm, Center for Grief and Education. A brief educational program offering an introduction to grief information and hospice bereavement services. Contact the Lexington office at (859) 277-2700 for more information or to register.

Free Transportation to Cancer Screening Fayette County residents can receive free transportation through HealthLink Transit, a partnership between Kentucky Pink Connection & the Lexington--Fayette Urban County Government. Transportation provided by taxi or gas cards to cancer screening. Call (859) 309-1700 to arrange a ride.

2nd Chance Ambassadors Lexington: a support/volunteer group comprised of organ transplantation recipients, donor family members, those on the waiting list and community members interested in transplantation meets the 3rd Sunday of each month at Word of Hope Lutheran Church, located at the corner of Man O’War and Armstrong Mill Road.  Meetings begin at 4:30. For questions, please contact Charlotte Wong, Education Coordinator, Kentucky Organ Donor Affiliates Lexington office at (859) 278-3492 or toll free (800) 525-3456.

Center For Women’s Health Center Classes Held at Frankfort Regional Medical Call Mediline at 502-226-1655 or toll-free 800-242-5662 to register or for more information. Classes include: • Prepared Childbirth • Baby Care For The Early Weeks • Breast Feeding Basics • “That’s My Baby” • Sibling Classes

Cancer Classes The American Cancer Society offers women undergoing cancer treatments the opportunity to attend the Look Good...Feel Better workshop. This free workshop helps women deal with the appearance-related side-effects of cancer treatment in a private setting. Each participant receives a complimentary custom cosmetic kit. The American Cancer Society offers Prostate Cancer Educational and Support Classes called Man to Man for men with prostate cancer. This is an educational and networking program that provides information about prostate cancer and treatments options. For more information about these classes, please call Kristy Young at 859260-8285. For cancer information 24 hours a day, please call 1-800-ACS-2345 or go to

Survivors of Suicide First & third Tuesday of the month, 6-7:30pm, Center for Grief and Education. For adults affected by the loss of someone by suicide. Contact the Lexington office at (859) 277-2700 for more information or to register.

Bosom Buddies A support group designed to meet the ongoing needs of women with breast cancer. The purpose of Bosom Buddies is to create a safe and comfortable environment in which women diagnosed with breast cancer can receive information and emotional support during and after treatment. Meets are the third Thursday of every month 6:00pm at the Frankfort Regional Hospital: Frankfort Medical Pavilion, Conference Room C. 279 King’s Daughters Drive, Frankfort, KY.

BRCC Volunteer Opportunities The Bluegrass Rape Crisis Center provides a 24-hour crisis line, hospital and court advocacy, crisis intervention counseling, long-term therapy, and information and community referral to victims of sexual assault as well as family members and friends. Volunteers at BRCC have the unique opportunity to provide valuable direct services to those impacted by sexual assault. Volunteer opportunities: Crisis Line Volunteer, Medical/Legal Advocate. For more information, please call: (859) 253-2615.

Stop Smoking Class Series 5:30-6:30, weekly until April 17. Tates Creek Library, 3628 Walden Dr. Based on the Cooper-Clayton method. $10/week for 10 weeks covers the cost of nicotine replacement. Call 288-2457.

GrassRoots Yoga Classes Chair yoga: 10:30–11:30am Tuesday and Thursday. Hatha Vinyasa Flow: 5:30–6:30pm Thursday. Yoga Basics for Stress Relief: 5:30–6:30pm Friday. Partial proceeds from all yoga classes benefit the Latitude Artist Community for adults considered to have disabilities. All instructors certified through Yoga Alliance. For more information, visit

ANAD Overcoming Eating Disorders Support Group Free support group for people who want to improve their relationship with food and body image. Safe, comfortable place. Facilitated by Megan Roop, RYT, supervised by Tina Thompson, MS, RD, LD, Bluegrass Nutrition Counseling, sponsored by ANAD. Introduction meeting on October 3 from 7:15-8:30pm at Bliss Wellness Center, 2416 Sir Barton Way, Ste 125. 8 week session Oct 17-Dec 5 from 7:15-8:30pm. Contact Megan Roop 561-779-0290 for details.

Diabetes CHATS Nathaniel Mission Health Clinic CHAT: 1109 Versailles Road, Suite 400 from 4pm to 5:15pm the 4th Tuesday of each month. The Refuge Clinic: New Location, 2349 Richmond Road-Suite 220, Lexington, KY, 40502. 859225-4325. Free. Sponsored by the LexingtonFayette Co. Health Dept and UK Healthcare.

on Yoga principles and practical skills also offered. Free parking provided for most classes. For information, please call 859-254-9529 or visit

Mind Body Studio The Mind Body Studio is a service of John A. Patterson MD, MSPH, FAAFP, certified in family medicine, integrative medicine, mind body medicine and integral yoga, Dr. Patterson specializes in stress-related chronic disease and burnout prevention for caregivers and helping professionals. Mind body skills and lifestyle behaviors may help prevent and provide safe, effective and affordable relief of chronic conditions that are often poorly controlled by conventional medicine alone. Our integrative medicine consultations, group classes, workshops and coaching can help you meet your unique health and wellness needs through experiential education to help you mobilize your natural healing ability by integrating mind, body, spirit and our relationship to each other and the earth. Visit our website to schedule an appointment with Dr. Patterson or see a schedule of classes in yoga, mindfulness, meditation, Pilates and dance. “Mindful, empowered self care is the heart of healing” 517 Southland Drive, Lexington 859-373-0033

Monthly Reiki Classes

9-10am. Every Saturday morning in the month of February at Body Structure Medical Fitness Facility, 2600 Gribbin Drive, Lexington. This class will increase your heart rate and respiration while using large muscle groups repetitively and rhythmically to create a great workout. (859) 268-8190.

Turn your hands into healing hands! Reiki is Universal Life Force Energy Learn to improve your mind, body, and spirit! Classes taught by Robert N.Fueston, Reiki Master/Teacher and Acupuncturist, 17 years of experience and Member of The Reiki Alliance. Approved for Continuing Education hours (CE hours) for Massage Therapist. CE’s for nurses pending. Register online at www. 859-595-2164.

Taoist Tai Chi Society

Ongoing Journey Circle

We offer classes in Louisville and Lexington. All classes are led by nationally accredited volunteer instructors in a friendly and helpful environment. The meditative movements of taijiquan can reduce tension, increase flexibility and strength, and improve circulation and balance. To contact us, phone 502.614.6424 or e-mail

This circle meets the 4th Sunday of every month and is for those who are experienced in the practice of journeying OR are interested in learning more about this ancient spiritual practice. Join us every month as we will be journeying on different topics that will be discussed at time of circle. Please feel free to bring drums, rattles etc. Questions or need directions or have questions? Please feel free to email/call me: 859-492-2109,

Free Cardio Classes

Consumer Support Groups (Individuals with a Mental Illness) Every Sunday, 869 Sparta Court, Lexington. 2:30-4:00pm. 859-309-2856 for more info. NAMI Lexington is a local affiliate of NAMI, the “National Alliance on Mental Illness”  we provide numerous support groups and recovery programs for families and Individuals living with mental illness.

Yoga • Meditation • Stress Reduction The Yoga Health & Therapy Center offers daytime and evening Yoga classes with slow stretch, breathing awareness and relaxation training. Small classes provide personalized instruction. New yoga students receive a series discount. Meditation classes and ongoing group practice sessions available for all levels. Stress-Reduction classes based

Overeaters Anonymous Overeaters Anonymous (OA) is not a diet club. We do not count calories or have scales at meetings. OA is based on the 12 steps of Alcoholics Anonymous. There are no dues or fees. OA is self-supporting through member contributions. The only requirement for membership is the desire to stop eating compulsively. Please go to oalexingtonky. org for meeting dates and times. OR are interested in learning more about this ancie



June 2016 | Read this issue and more at |

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How to Diet Effectively Lifestyle changes are the key to weight loss By Harleena Singh, Staff Writer

According to weight-loss counselor Katherine Tallmadge, RD, you can easily and safely lose three or more pounds a week by following a healthy diet and an exercise regime. To lose weight faster, you need to eat less and exercise more. Dieticians recommend a diet that favors eating less starch, sugar and animal fat from meat and dairy foods. Focus instead on fruits, vegetables, soy products, egg whites, skinless poultry breasts, shellfish, fish, nonfat diary foods and lean meat. Dawn Jackson Blatner, RD, author of “The Flexitarian Diet,” recommends removing tempting food from your home; eating vegetables that make you feel full; remaining busy so you don’t eat because you are bored; and eating only from a plate while sitting at a table. Here are some more tips to help you diet effectively: • Never skip breakfast – Research indicates eating breakfast helps you control your weight. If you skip breakfast, you may snack

all day through because you feel hungry. Eat regular meals – This helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. Eat more fruits, vegetables and fiber – Fruits and vegetables are low in calories and fat and high in fiber. Fiber is also found in oats, wholegrain bread, brown rice, whole wheat pasta, beans, peas and lentils. Never ban any food – This will only make you crave particular foods more, especially those you like. An occasional treat is all right as long as you stay within your daily calorie allowance. Reduce alcohol – Drinking too much may lead to weight gain. One glass of wine may contain the same amount of calories as a piece of chocolate. Drink lots of water – Aim to drink six to eight glasses of water every day.

• Use a smaller plate – This trick makes you consume smaller portions and remain satisfied. It takes 20 minutes for the stomach to convey to the brain it’s full, so eat slowly and stop eating before you feel full. • Replace junk food with healthy options – To avoid temptations such as chocolate, fizzy or carbonated drinks, cakes and cookies, stock up on healthy snacks and juices instead. • Read food labels – This will help you choose healthier options and keep a check on the amount of salt, sugar, fat and calories you eat. If a diet plan sounds too good to be true, it probably is. Don’t fall for fad diets. Avoid any plans or programs that promote fasting, laxatives, detoxification pills or portions – anything that promises weight loss faster than two to three pounds a week. Another thing that helps you diet effectively is maintaining a food journal. By writing down everything you eat, you remain on track. You

could also write details such as when you ate or how you felt before you ate, whether you were angry, sad or bored. Emotions are a big part of eating. If you notice a persistent pattern to your emotional eating, talk to a counselor, who can help you find other ways to handle your feelings. There are no shortcuts to losing weight. It requires nearly an hour a day of moderate exercise at least. Cardio and strength training both help you lose weight also. Aim for a routine you can maintain a year from now. Keep it fun and simple and be prepared for mistakes and bad weeks – it’s OK and it’s part of the process.

If a diet plan sounds too good to be true, it probably is.


For advertising information call 859.368.0778 or email | June 2016 EVENTS continued from P. 26 and develop visual performance by teaching the visual system (eyes, brain, body) to correct itself. 6:45pm – 7:30pm. Hosted by Dr. Rick Graebe at the Children’s Vision and Learning Center, 105 Crossfield Drive, Versailles, KY 40383. Free; no registration required. 859-879-0089 for additional information.

June 18

Annual "A Round to Remember" Golf Classic The 5th annual A Round to Remember Golf Classic will be held Saturday, June 18 at the Connemara Golf Course in Nicholasville, Kentucky. This event is hosted by local golfer Paul Bimschleger and his children – Dave, Curt and Chris Bimschleger. The Bimschleger family has raised over $118,000 for the Alzheimer’s Association in honor of Paul’s wife, Patricia, who they lost to Alzheimer’s disease in 2011. “The Bimschleger family became involved with the Alzheimer’s Association after our beloved mother passed away from Alzheimer’s after a seven year battle with this debilitating disease,” said Dave Bimschleger. “In memory of our mother, our family decided to initiate A Round to Remember Golf

Classic. Our mother enjoyed golf and our family’s mission is to raise funds to be used to continue research to find a cure and to support families currently living with Alzheimer’s disease. We hope to raise over $50,000 this year.”

June 27

Health Chats about Diabetes 10 – 11 am, The Refuge Clinic, 2349 Richmond Road Suite 220, Lexington. Free. Join us to discuss tips to manage and control diabetes in practical ways. For more information, call 288-2446. Sponsored by the Lexington-Fayette Co. Health Dept.

June 28

Hospice of the Bluegrass Lunch & Learn Are you interested in learning more about end-of-life care? Are you curious about the vast array of services Hospice of the Bluegrass offers? Join us for our monthly Lunch & Learn series on the last Tuesday of each month at noon for an informative conversation about our work. Lunch will be provided and each session will be led by a knowledgeable Hospice of the Bluegrass administrator. This overview will touch on how hospice services work and the ser-

vices provided. This is a free event. Register by emailing or calling (859) 296-6895. Times: Last Tuesday of the Month from noon – 1 p.m. (July 26, August 30, September 27, October 25 and November 29.

June 28

Reiki Practice & Introduction to Reiki


Send us your event listings If you are hosting a health-related event that is free to the public, list it here for FREE! (Events that are not free to the public can be posted in our calendar for $35). E-mail your event date, location, description and contact information to:

6:30pm- 8:30pm. 2508 Wallace Avenue, Louisville, KY 40205. Free.  Those with Reiki come to practice & receive the Reiki energy. Those who do have not Reiki training—come for an introduction/question & answer.  Contact JoAnn Utley at 502777-3865 or jutley5122@bellsouth. net to register.  More info at  http://

June 28

Breastfeeding Essentials II Class 7 – 8:30 pm, Baby Moon, 2891 Richmond Rd., $28, follow-up to Breastfeeding Essentials I class focusing on pumping and returning to work. Visit to register.

MEDICAL CODING certification First, Oldest & Best

14 years - 800+ students The ONLY PMCC taught in Kentucky by Patricia Cordy Henricksen, MS, CHCA, CPC-I, CPC, CCP-P, ACS-PM

Next PMC Class star C ts

July 20 2016


(859) 233-3900

e-mail us:



June 2016 | Read this issue and more at |

Is Weight-Loss Surgery For You? Know the risks and benefits By Harleena Singh, Staff Writer Weight-loss surgery, also known as bariatric surgery, is used to treat people with potentially life-threatening obesity when other treatments such as lifestyle changes don’t work. It’s an option to consider if you cannot lose weight by following a healthy, calorie-controlled diet and exercising or if you have health problems caused by obesity. Adults with a body mass index (BMI) of 30 to 34.9 who have been diagnosed with type 2 diabetes may also be considered for an assessment for weight-loss surgery. However, be aware weight-loss surgery carries a risk of complications, such as hernias, blood clots and infection, and requires a change in lifestyle afterward.

There are various types of weightloss surgery. They all basically limit the amount of food you can take in. Some surgeries also affect how you digest food and absorb nutrients. Weight loss surgery is for you if: • you know the risks and benefits; • previous efforts to lose weight with diet and exercise have been unsuccessful; • you have a serious weight-related health problem, such as type 2 diabetes, high blood pressure or severe sleep apnea; • you are ready to adjust what and how you eat after the surgery; and • you commit to make lifestyle changes to keep the weight off.

During weight-loss surgery, the surgeon makes changes to the stomach or small intestine or both. The four methods usually used are: • Gastric Bypass – also called “Roux-en-Y” gastric bypass, or RYGB. The surgeon leaves a small part of the stomach or pouch, which can’t hold a lot of food, so you eat less. Food bypasses the rest of the stomach and goes straight from the pouch to the small intestine. This surgery can be done through a laparoscope; the doctor can also perform a mini-gastric bypass through a laparoscope. • Gastric sleeve or vertical sleeve gastrectomy (VSG) – This surgery removes most of the stomach, leaving just a narrow section of the upper part of it, called a gastric sleeve. This surgery may curb the hunger hormone ghrelin, making you eat less. • Adjustable gastric band – This surgery is done using a laparoscope. The surgeon puts a small band around the top of the stomach. This band has a small balloon inside that controls how tight or loose the band is. The

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band limits the intake of food to your stomach. • Duodenal switch – This complicated surgery removes most of the stomach and uses a gastric sleeve to bypass most of your small intestine. It limits how much you can eat and your body doesn’t get a chance to absorb nutrients from food, which means you don’t get enough of the vitamins and minerals you need. After weight-loss surgery, most people lose weight for 18 to 24 months. Medical conditions related to obesity usually improve after weightloss surgery. For instance, diabetes improves more quickly as compared to high blood pressure. The most common side effects of weight-loss surgery include vomiting, bloating, diarrhea, gas, dizziness, excessive sweating and nausea. Some people can suffer serious side effects such as bleeding, infection, leaks from the site of the stitches and blood clots in the legs that can move to the heart and lungs. A common issue with gastric bypass is “dumping syndrome,” where food moves too quickly through the small intestine. Symptoms include

June 2016

It’s an option to consider if you cannot lose weight by following a healthy, calorie-controlled diet and exercising or if you have health problems caused by obesity.

During weight-loss surgery, the surgeon makes changes to the stomach or small intestine or both.

nausea, weakness and feeling faint after eating. Dumping syndrome can occur in nearly 50 percent of the people who have weight-loss surgery. Avoiding high-sugar foods and replacing them with high-fiber foods may help prevent it. Gallstones may form when you lose a lot of weight too quickly, so your doctor may recommend taking supplementary bile salts for the initial six months after surgery. Weight-loss surgery isn’t for everyone. It does not guarantee you will lose all your excess weight or keep it off over the long term, nor is it a way to avoid making changes to your diet and exercise habits. If you don’t stick with the lifestyle changes after undergoing the procedure, you may regain the weight you lose. About the Author

Harleena Singh is a professional freelance writer and blogger who has a keen interest in health and wellness. She can be approached through her blog ( and Web site, www.harleenasingh. com. Connect with her on Twitter, Facebook and Google+.



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AN EXOTIC ADDITION TO THE BATTLE FOR HEALTH By Tanya Tyler, Editor/Writer I first encountered dragon fruit on a visit to China in 2012. I believe it is the prettiest fruit ever, with its deep fuchsia skin and black-polka-dotted flesh. As I read more about dragon fruit, I learned it comes in different colors – even yellow – and some varieties have fantastic, whimsical names, such as American Beauty, Bloody Mary, Cosmic Charlie, Dark Star, David Bowie, Halley’s Comet, Physical Graffiti, Purple Haze, Yellow Dragon and Voodoo Child. The dragon fruit flesh can be white, red or yellow, depending on the variety. Dragon fruit (pitahaya or pitaya) is known by different names across Asia, where it is widely cultivated (although it is indigenous to Central America). In Thailand, it’s called dragon crystal. In Vietnam, it is called green dragon, and in

Dragon Fruit China, it is known as fire dragon fruit or dragon pearl fruit. It was not as sweet as I expected it to be, but it blends well with other fruits and certainly gives an exotic appearance to any salad or dessert or other dish that features it. You could also incorporate it into your morning smoothie. According to Food Facts (www., dragon fruit is obtained from several cactus species. This is why it looks something like a spikier artichoke or pineapple. The plant blooms only at night,

Dragon fruit is obtained from several cactus species.

producing a pink or yellow flower called a moonflower or queen of the night. Low-calorie, low-cholesterol dragon fruit contains plenty of health-enhancing, immune-systemstrengthening vitamin C, meeting 15 percent of the recommended daily value in one small fruit. Dragon fruit is rich in antioxidants – it has literally thousands of varieties of antioxidant substances. It is also a good source of several B vitamins, carotene, calcium, iron and phosphorus. The phytochemical captin, used to treat heart problems, is also present in the fruit, and an oil in the edible seeds acts as a mild laxative. The seeds have omega-3 and omega-6 fatty acids, which reduce triglycerides and lower the risk of heart disease. Dragon fruit also contains lycopene, which helps protect against cancer. We often read fairy tales about knights in shining armor fighting fire-breathing dragons, but this is

one dragon (fruit) that will fight for your health. Considered to be a “super fruit,” dragon fruit may appeal to people with diabetes because it can help stabilize blood sugar levels and suppress sugar spikes. If you have arthritis, eating dragon fruit on a regular basis may help soothe your pain. If you have acne, you can make a paste out of the flesh of a dragon fruit and apply it to your face. For sunburn, combine dragon fruit with cucumber juice and honey and apply it to your skin. The U.S. Department of Agriculture began allowing dragon fruit to be imported into the country in 2008 because of fears of the types of pests the fruit might bring with it. (It is the main fruit export of Vietnam.) Dragon fruit has definitely proven it was well worth the battle to bring it into our country, our lives and our diets.

June 2016

Vegetables: A Delight for the Health Conscious Mom was right – they’re good for you By Jean Jeffers, Staff Writer “Eat your vegetables; they’re good for you.” Was that your mom’s mantra when you were growing up? Moms today say much the same thing, and it’s still true: Vegetables are one of the best foods you can include in your diet on a regular basis. Vegetables are a boon to the cook who’s interested in health and proper nutrition for herself and her family. Not only are vegetables low in calories, they are also low in fat and an excellent source of vitamins and minerals. Essential vitamins such as B complex, A, C and K are all found in vegetables, as well as foliate and vitamin E. All the greenyellow-orange vegetables are rich in these vitamins, and they also contain calcium, magnesium, iron,

beta-carotene and potassium. Vegetables are a great source of antioxidants – those phytochemicals that help fight free radicals, enabling the body to guard against disease, cancer and oxidative stress. Phytochemicals also strengthen the immune system. Additionally, vegetables are loaded with fiber, both soluble and insoluble. Some examples of the excellent fiber vegetables have are cellulose, mucilage, gums and pectin. These types of fiber effectively absorb excess water in the colon, retain the needed moisture in the waste products and allow for their smooth passage out of the body, thus aiding in regularity. Eating a rainbow of fresh vegetables on a daily basis helps reduce

the risk of many chronic diseases. Broccoli, tomatoes and spinach all have super-food status because of the many benefits they provide for the body. Some of their elements and benefits include: 1. Calcium – which promotes healthy bones and teeth. It is also necessary for muscles, nerves and some glands. 2. Fiber – it decreases your risk of coronary heart disease and regulates blood cholesterol levels. 3. Potassium – it may help maintain healthy blood pressure. 4. Foliate – it aids in the formation of healthy red blood cells. 5. Magnesium – it works with enzymes in your body as well as developing healthy bones. 6. Vitamin C – it helps heal cuts and wounds and provides healthy teeth and gums. 7. Vitamin A – it maintains eye and skin health and protects against infection. Eating a diet with a heavy concentration of vegetables reduces the risk of succumbing to diseases such as stroke, cancer, heart disease and type 2 diabetes. A rule of thumb is to eat four cups of vegetables daily. When you bring fresh vegetables home, the first thing to do is wash them. Rinse them under the tap,



then in salt water for a few minutes. Swish them in cool water to be sure they are clean. It is best to use vegetables while they are fresh, so when shopping, buy only a small amount at a time and replenish the supply daily or every other day. Some vegetables have a very short shelf life and the healthy benefits that come from their vitamins decline with age. If they require storing, place them in plastic Ziploc bags to preserve their nutrition until you use them. Sources and Resources

National Institute of Health Facts Sheets on Health, 2015 U.S. Department of Agriculture: “Why Is it Important to Eat Vegetables?”

It is best to use vegetables while they are fresh.




June 2016 | Read this issue and more at | –COLUMN PROVIDED BY–

highgrove at TATES CREEK

4251 Saron Drive, Lexington, KY 859.245.0100 |

A Social Senior is a Healthier Senior How senior living communities contribute to overall wellness by Lauren Ashley German, Highgrove at Tates Creek Selecting a senior living community for yourself or a loved one can be a stressful and overwhelming process beginning with the initial decision to make a move. Perhaps you want the peace of mind that Mom is getting the nutrition and medication reminders she needs. Maybe lack of transportation is keeping Dad isolated and he is becoming withdrawn. Or, it could be that you just aren’t up to the yard work and maintenance that owning a home typically requires. Regardless of the primary reason for moving, it’s important for families and individuals to understand all the benefits that come from being in a community of like-minded individuals with programs, activities and environments specifically designed for older adults. The National Wellness Institute identifies six dimensions of wellness that everyone needs to achieve a happier, heathier self: Emotional – In order to thrive emotionally, individuals need a support network and engaging activities that seniors often lack when they are isolated from friends and family. Senior living communities provide an opportunity for residents to interact on a daily basis, allowing personal rela-

tionships to form which creates a support system outside of the family unit. And don’t underestimate the value of peer-to-peer bonding. Building interpersonal connections with others who share your challenges can help reduce symptoms of depression. Physical – Regular physical activity can lead to significant health benefits in seniors, such as reduced risk of falling, stroke and heart disease. Wellness programs found in senior living communities may offer activities like yoga to help with balance, tai chi to improve coordination or gardening to provide strength training. Studies show that exercise does not have to be intensive in order to be beneficial, but indicate that moderate, daily activity is key to receiving maximum results. Spiritual – Community life and worship is an important wellness component to many lives. Lack of transportation or mobility can keep seniors from attending their place of worship. Senior communities often have a chapel onsite with a chaplain to provide spiritual enrichment or may provide transportation to the resident’s own church, temple or synagogue. Intellectual –Studies suggest that engaging in brain boosting activities do more than just keep your mind sharp. Keeping your brain active every day by exploring new hobbies, playing

games or working puzzles may help you live longer and possibly reduce the risk of Alzheimer’s and other dementias. Senior living communities offer a wide-variety of on-campus and offcampus activities to help keep cognitive skills intact by creating an environment centered on lifelong learning. Social – Socialization can improve both quality and length of life and staying socially connected grows increasingly difficult with age. Isolation due to living alone, having a small social network or lack of participation in social activities can have a direct impact on one’s health, increasing the likelihood of chronic health problems. Community dining like those found in senior living communities not only create opportunities for socialization, but also give seniors access to wellbalanced meals. A poor diet can lead to a weakened immune system, but communities provide the convenience of on-site dining with chef-prepared meals so it’s easier to eat well. Occupational – The opportunity to stay engaged in the community while utilizing your unique set of skills is a crucial step to achieving overall wellness. Many senior living communities offer volunteer opportunities for their residents based on their interests and abilities. Seniors can get involved with local charities, host support groups or mentor children. Volunteerism is beneficial for seniors in a number of ways – not only does it have mental and physical benefits, but it also helps improve the perception of seniors in society. The ability to achieve whole-person wellness is even more important for seniors experiencing memory loss. Many senior living communities offer memory care programs which provide specialized care for those living with Alzheimer’s or other forms

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of dementia. These are often secured units staffed by caregivers who have training and experience working with residents living with memory impairment. In addition to all the benefits that come with living in a senior living community, memory care programs offer unique activities that are specifically designed to engage their residents which increases self-esteem. And not only is the nutrition that comes along with mealtime even more important to people with dementia, but studies show that the environment in which they eat is crucial as well. When residents have the opportunity to eat with their caregivers in a family-style setting, their eating and drinking habits improve. The advantages of belonging to a senior living community are too important to ignore. Seniors who choose to live in communities designed with their interests and abilities in mind will be healthier, happier and will live longer. Combine that with the maintenancefree living, care and safety that senior residences offer and the decision to move into a community just became a whole lot easier. Sources and Resources

• The Six Dimensions of Wellness http://www.nationalwellness. org/?page=Six_Dimensions • Community Living: It’s Healthier community-living-its-healthier/ • Benefits of an Active Lifestyle on Health and Well-Being Later in Life colloquium/Edwards2011.pdf • Social Disconnectedness, Perceived Isolation, and Health among Older Adults articles/PMC2756979/ • Efficacy of Peer Support Interventions for Depression pubmed/21353125 • 2016 Alzheimer’s Disease Facts and Figures custom/2016-facts-and-figures.pdf • Why Pleasant Mealtimes Could Be Key to Alzheimer's Care senior-citizen-information-31/dementia-news-738/happy-meals-can-becritical-in-dementia-care-710689.html

About the Author Lauren Ashley German is the Community Relations Director at Highgrove at Tates Creek, a premier senior living community opening fall of 2016. Formally with the Alzheimer’s Association, Lauren Ashley has had the privilege of working with families across Kentucky dealing with all levels of dementia as well as the senior living communities that serve them. Lauren Ashley can be reached at 859-245-0100 or

June 2016



It takes both diet and exercise to lose weight and keep it off.

Weight Management Strategies That Can Make a Difference

but rather how much. “You do not want to deny yourself, but you want to do things in moderation,” Collins said. It takes both diet and exercise to lose weight and keep it off. Walking is the best form of exercise. To be more responsible for what you are eating,

Keep a food journal, take a walk


By Jamie Lober Staff Writer



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are considered overweight and 30 or greater means you are obese. Having excess weight means your heart has to work harder. Excess weight also causes damage by raising blood pressure and blood cholesterol and triglyceride levels. It also lowers your good cholesterol levels. The key is to reduce calories that go in and increase calories that go out. Most people have to subtract around 500 calories each day from their diets in order to lose approximately a pound each week. Having a balanced diet makes a difference. “No. 1 is decreasing your sodium intake and cholesterol,” said Collins. “We promote eating fresh fruits and vegetables as often as you can because the benefits for cardiovascular health specifically are phenomenal.” The AHA also suggests eating more whole-grain foods; using olive, canola, corn or safflower oil as your main kitchen fat; eating more chicken, fish and beans; and reading food labels to help you choose healthy foods. Talk to your doctor or a dietician for more information about what to look for on the labels. It is not always about what you eat


There are many reasons to make reaching a healthy weight a goal. Managing your weight becomes a simpler task when you have some strategies in place. “Being overweight or obese increases your risk for a plethora of health issues,” said Brandi Collins, corporate events director at the American Heart Association (AHA). There are many benefits to getting a handle on your weight. “You will have fewer joint and muscle pains and better regulation of bodily fluids and blood pressure,” said Jordan Horst, associate in communications with the AHA Other benefits include a reduced burden on your heart and circulatory system, better sleep patterns, more effective metabolism of sugars and carbohydrates and a reduced risk for heart disease and certain cancers. Your body mass index, or BMI, is one indicator as to whether you are at a healthy weight. It is basically a numerical value that shows your weight in relation to your height. A BMI of less than 25 means you are at a healthy weight, while less than 18.5 is considered underweight. If you are between 25 and 29.9, you

you may want to consider keeping a food diary. All this does not mean you have to completely eliminate sweets from your diet. “Anything with dark chocolate has cardiovascular benefits,” said Collins.



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7 Quick and Easy Ways to Lose Weight Don’t fall for the hype; use common sense By Harleena Singh, Staff Writer There are many ways to lose weight fast, though most of them will keep you hungry and unsatisfied. Choosing the long-term approach to losing weight is wiser because you shed weight slowly and steadily and it is likely to stay off. However, there are ways to boost your metabolism so you burn calories easily and quickly, thus resulting in weight loss. Reducing the sugar and starch in your diet lowers insulin levels, kills the appetite and makes you lose weight without feeling hungry. Opt for some sort of resistance and strength training such as push-ups, squats, weight lifting, cardio workouts, etc. Strength training builds lean muscle, which burns more calories. Try some of these other ways to lose weight:

1. Choose your fluids carefully. Opt for green tea. In a study, people who drank green tea burned about 70 additional calories within a 24-hour period. According to research, this is caused by metabolism-enhancing antioxidants called catechins that are found in green tea. Limit your intake of soda, juice, wine and coffee drinks. You would have taken in around 800 extra calories by nighttime if you had any of these fluids during the day – and you would still be hungry. 2. Limit salt intake. We don’t need more than 2,400 milligrams of sodium daily, which is about 1 teaspoon, but most people consume double that amount.

Sodium intake leads to water retention and makes you feel and look bloated. Try to avoid canned foods, soups, juices and salty snacks such as chips and pretzels. 3. Get enough sleep. Sleep deprivation may make you fat. You tend to consume more calories when you are awake at night. According to researchers at the University of Chicago, women who sleep fewer than four hours per night have a slower metabolism than those who slept for a complete eight hours. 4. Exercise and move around. You need to do at least 20 to 30 minutes of moderate exercise daily. This will help you burn around 700 calories. It could include taking the stairs instead of the elevator at work or walking to the train, bus or office. You could take your dog out for a walk or do housecleaning and gardening; these all help burn calories. Also, try an evening activity such as walking or aerobics. Your metabolism slows down as the day comes to an end, so 30 minutes of activity increases your metabolic rate for another two to three hours. This means calories consumed at dinner have less of a chance of piling onto you.

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5. Never skip a meal. Skipping meals won’t make you lose weight faster. Your body thinks food is in short supply, so it slows your metabolism to conserve energy. Thus, whenever you eat the same foods, your body will use the calories at a slower rate, which creates unwanted pounds. 6. Drink plenty of water. You need at least 64 ounces of water daily or eight glasses. Water is necessary for metabolizing fat stored in your body. However, if you reduce your water consumption, you slow the process, which means it’s tougher to burn calories. 7. Add spice to your food. According to research, eating hot peppers can boost basal metabolism. That’s because capsaicin, a compound found in cayenne and jalapeno peppers, may increase your body’s release of stress hormones such as adrenaline, which can increase your metabolism and thus your ability to burn calories. Eating hot peppers could also reduce your appetite. Avoid the hype of programs that claim to make you lose weight fast; they rarely work. Practice ways that make sense. They will make you happy, healthier – and thinner, too.

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Sit Healthily Prolonged sitting can damage health By Angela S. Hoover, Staff Writer Prolonged bouts of sitting can be damaging to your health. “It’s easy for all of us to be consumed by work and lose track of time, subjecting ourselves to prolonged periods of inactivity,” said Jaume Padilla, assistant professor of nutrition and exercise physiology at the University of Missouri, in a press release. As soon as we sit, the enzymes that break down fat drop by 90 percent, and insulin effectiveness and good cholesterol levels drop as well. Sitting also makes it more likely for blood clots to form in the brain. Prolonged sitting impairs vascular function. Researchers at the University of Missouri have shown that sitting for six hours straight, or for the majority of an eight-hour

work day, reduces blood flow to the legs greatly. “When you have decreased blood flow, the friction of the flowing blood on the artery wall, called shear stress, is also reduced,” said Padilla. “Moderate levels of shear stress are good for arterial health, whereas low levels of shear stress appear to be detrimental and reduce the ability of the artery to dilate. Dilation is a sign of vascular health. The more the artery can dilate and respond to stimuli, the healthier it is.” The study was published in the journal Experimental Physiology. It seems prolonged sitting comes with a side of anxiety, researchers added. Anxiety, which affects 27 million people worldwide, sparks physical symptoms such as restricted breathing, headaches and pounding heart. Anxiety has also been linked to

chronic heart disease and cancer. “Anecdotally, we are seeing an increase in anxiety symptoms in our modern society, which seems to parallel the increase in sedentary behavior,” said lead researcher Megan Teychenne of Deakin University. Luckily, even the laziest among us can counter the effects of sitting for long periods. The easiest method is taking a 10-minute walk. Padilla’s research demonstrated a 10-minute walk reverses the vascular damage of six hours of sitting. It doesn’t need to be a brisk walk; a comfortable pace is sufficient. Even standing for a mere two hours a day when you’d normally be sitting is beneficial. Researchers at the University of Queensland in Australia found an extra two hours a day of standing instead of sitting was associated with about a 2-percent average reduction in fasting blood sugar levels and an 11-percent lower average of triglycerides (fats in the blood). “Extra standing time was also associated with higher average levels of the good type of cholesterol known as HDL, and replacing two hours a day of sitting with stepping was associated with about an 11-percent lower average BMI and a 7.5-cm

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smaller average waist circumference,” co-author Genevieve Healy wrote in a press release. Other research has shown that even fidgeting and foot tapping can counter the negative effects of long bouts of sitting. Researchers in the United Kingdom followed 12,000 women aged between 37 and 78 years for a 12-year period while collecting information on their diets, exercise habits and how much they fidgeted on a scale of one to 10. The women who sat for seven hours a day or more were 30 percent more likely to die during the study than their more active peers – but not if they were rampant fidgeters. If you have a desk job, be sure to take regular breaks to get up and stretch. Tack on a 10-minute walk sometime during the day. Stand up to do at least one activity you’d normally do sitting, such as talking on the phone. And while you’re sitting, tap your feet and fidget to ensure happy, healthy sitting.

For advertising information call 859.368.0778 or email | June 2016

If you have a desk job, be sure to take regular breaks to get up and stretch.





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The Healthy Overweight Paradox Can you be fit and fat? By Angela S. Hoover, Staff Writer More than a decade ago, researchers noticed some patients who were mildly overweight or obese fared better than others who had chronic conditions such as heart disease. In fact, it seemed the protecting factor was the fat. Cardiologist Carl Lavie of Jefferson, La., was one of the first doctors to try to explain this “obesity paradox.” But he couldn’t find a journal to publish his findings for more than a year. People thought his data couldn’t be true; something had to be wrong with it, Lavie said. But it was Katherine Flegal, an epidemiologist at the U.S. Centers for Disease Control and Prevention, who really initiated the debate – and also received the most backlash for it. She and her colleagues looked at

hundreds of mortality studies that included the person’s body mass index (BMI). A BMI of more than 25 is considered overweight and a BMI over 30 is considered obese. Flegal found the lowest mortality rates among those in the overweight and mildly obese categories. The study seemed to show that a little extra weight is genuinely beneficial. Although certain conditions are more likely in this segment of the population, it turns out a strong link between weight and disease is only seen among those who are severely obese, not those who are overweight and mildly obese. Flegal’s most recent research was comprised of data from nearly 100 studies and included close to 3 million people. The Journal of the

American Medical Association published her results and others immediately mocked her work. Outspoken obesity opponent Walter Willett, a researcher at the Harvard School of Public Health, told NPR that Flegal’s work was “really a pile of rubbish no one should waste their time reading.” Editors of the journal Nature later admonished Willett, but he still maintains his stance, even though his complaints keep losing their legs. Over the past decade, dozens of other studies have confirmed the existence of the paradox. It is now generally accepted that being overweight helps protect patients with an increasingly long list of medical problems, including pneumonia, burns, stroke, cancer, hypertension and heart disease. Unconvinced researchers have not been able to show the paradox is based on faulty data or reasoning thus far. One of the most popular attempts to try to explain it away is maintaining fat people get more aggressive treatment than thin people since the patient’s weight raises red flags at the doctor’s office. However, studies show overweight and obese people tend to avoid doctors, get fewer preventative screenings and receive worse treatment because they’re often misdiagnosed as “fat” rather than with a specific medical condition. Overall,

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scientists – even those who do not agree the paradox exists – accept the evidence behind it, even if they do not yet agree on what it means for health. This paradox and all the questions it raises about health implications for all people regardless of weight has led to the “Health at Every Size” movement. It is based on the idea that healthy behaviors such as eating nutritiously and partaking in physical activity matter more than weight. Researchers have found the Health at Every Size approach is more successful than merely a weight-loss approach because it leads to lower cholesterol and blood pressure and other metabolic markers. “We’re so stuck on the fact that the way to mediate health is through weight,” said Linda Bacon, a nutrition professor at the University of California, San Francisco and author of Health at Every Size: The Surprising Truth About Your Weight. Bacon wants to shift the focus from weight to well-being, giving doctors, dietitians and people of all shapes the tools for achieving better fitness, health and even happiness, – all without dieting. For more information, visit Bacon’s Web site at

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Healthy behaviors such as eating nutritiously and partaking in physical activity matter more than weight.





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Fostering a Good Relationship With Your Grandchildren Put in quality time, do fun things together By Sarah Brokamp, Staff Writer A relationship with a grandparent can be one of the most important and special relationships for a child. There is a certain guidance and wisdom only a grandparent can give, a unique bond a child cannot achieve with his or her parents. Because they are from a completely different generation than both the grandchild and the parents, grandparents offer a great deal of interesting input. There are things you have experienced that no one else in your grandchild’s life has. You have the opportunity to share fascinating stories and knowledge because you have experienced so much in your life while the child’s is just beginning. Parents can only offer this to a certain degree. Because this bond is so special, it is important to not

only cherish but maintain it. As a grandparent, you do not share the same expectations or jobs as the parent. Discipline received from a grandparent is different from discipline received from a parent. There are some boundaries that can’t be breached when punishing a grandchild. The parent takes the main role in discipline. If someone other than the parent disciplines him, the child is less likely to take the punishment seriously or may even resent someone else trying to parent him. This does not mean, however, that you can’t punish or discipline your grandchild when necessary. Be aware of their feelings and ask yourself, “Is this something his/her parent should be doing?” As a grandparent, your main duty should be offering outside support and guidance in the right direction. Knowing how much influence

Being a grandparent is a gift for both you and your grandchildren.

grandparents can have on their grandchildren, it is pertinent to built the relationship well and carefully. Depending on familial situations, this can be easy or hard to do. An important element in fostering a good grandparent-grandchild relationship is making sure you put in quality time. Some grandparents live far away from their grandchildren and some live with them. Quality time is more easily achieved when you see your grandchildren daily versus monthly or even yearly, but distance doesn’t necessarily weaken the relationship. Sometimes it can even make it stronger. When you do see each other, the reunion can be heartwarming and treasurable. If you are a long-distance grandparent, be sure to keep up communication, whether it’s through letters, phone calls or Skype.

Make it clear to the child that even though you are not physically with her, you can still be there for her. However, be aware daily phone calls or Skype sessions can sometimes be excessive and exhausting for both grandparents and grandchildren. Even though you and your grandchild have a familial bond, you lead different lives. Acknowledge this and understand your schedules are different. Weekly phone calls are usually the best option, offering enough space for both of you. Set aside a specific day and time each week and make it a special ritual for the two of you to converse about the week you had. When you have the chance to spend time with your grandchild, make the experience memorable. Go to the zoo, have a picnic in the park, plan a daytrip. Sitting around and watching TV when you are with your grandchildren can weaken the relationship and make it less sacred. You do not have the same time constraints or busy schedule as a parent, so you can enjoy whatever activities you decide to do with your grandchildren. If you want to, you can devote a whole afternoon to quality time with them, knowing you don’t have to do things such as carpool or running errands. Being a grandparent is a gift for both you and your grandchildren. Staying involved and keeping the relationship healthy makes it even more enjoyable. Offering all you can in both wisdom and time to your grandchildren gives them a connection that will not be taken for granted nor easily broken.

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Those Last Five (or 10) Pounds ... Be good to yourself as you strive for your weight-loss goals By Annette Racond, Staff Writer Losing a small amount of weight can be just as frustrating as having to lose a lot. The body is stubborn and it may feel like it won’t give up those love handles without a fight. Here are five simple ways to get the process rolling. Above all, be patient and learn to accept yourself as you are right now. Be Gentle: Come to terms with the fact that you have an extra five or 10 pounds to lose and try to refrain from beating yourself up about it. Be gentle and loving with yourself. Figure out why you want to lose weight. It’s almost bathing-suit season; this reality might be reason enough. Do you want to shed pounds in order to be more active? Are you planning

a trip requiring you to buy more clothes, and would you prefer buying smaller sizes? Take one day at a time as you work towards your goal. Reward yourself with treats other than food when you reach a mile-

stone. How about a manicure, massage or taking time out for a movie with your BFF? Move Over (and Over): Pick up a Fitbit so you can keep track of your mileage. Try logging 10,000 steps every day. Walk – or run – to your local coffee shop in the morning. Learn to love stairs because every step counts. Be inventive. Drop in on a Zumba class, opt for hot yoga or take dance lessons at a studio. The exercise world doesn’t have to revolve around treadmills and Stairmasters. If you’re open to new ways of moving, you’re bound to have fun in the process – and losing weight will be just one more benefit.

Take one day at a time as you work towards your goal.



Sweet Dreams: It’s easy to rack up calories when you’re exhausted, yet you’re so used to pushing yourself to get more done. Fatigue can adversely impact willpower and lead you into temptation. When you find yourself tired, frazzled and overworked, it can be difficult to garner the willpower to resist that pint of Ben & Jerry’s in your freezer. So it’s early to bed! Blender Basics: Turn lunch into a fruit smoothie – add blueberries, blackberries and strawberries to a cup of almond milk. Or blend up bananas, raspberries and soy milk. You can experiment with cashew or coconut milk, too. Throw in a few handfuls of ice to cool off on a hot day. Have a berry good afternoon! Water Works: Sometimes you might confuse hunger with thirst. Before you reach for those chips, grab your water bottle and drink up. Keep a glass of water by your side at all times so you’ll get into the habit of drinking more H2O. Pretend you’re at a spa and flavor your water with everything from lemons to cucumbers to mint leaves. Turn your water consumption into an adventure – you just might like the results.



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Summer Vacation Must-Haves! Keep fresh and beautiful while having fun in the sun By Annette Racond, Staff Writer No matter where your travels lead you, be sure to take these Top Picks along for summer fun. Whether it’s an all-natural rose deodorant or a desert date face mask, we’ve got you covered. Don’t Sweat It: Dr. Hauschka’s Rose Deodorant manages odor without impeding the skin’s natural processes. Composed of botanical and mineral ingredients, this roll-on soothes freshly shaved skin without leaving stains and discoloration. It’s suitable for normal to sensitive skin types. It’s a natural! www.dr.hauschka. com Serious Serum: Glytone Age-Defying Vitamin C + E boasts time-released, high concentrations of stabilized vitamins C and E combined with red tea flavonoids to deliver powerful antioxidant protection and anti-aging benefits. This fragrancefree formula is suited for all skin types.

Get serious with Glytone. www. Sun Fun: Eau Thermale Avene Hydrating Sunscreen Lotion SPF 50+ is the go-to broad-spectrum sunscreen for the face and body. Its UVA/UVB filter system provides powerful antioxidant protection and anti-aging benefits. This lightweight lotion provides intensive hydration that lasts for 24 hours. The smooth, creamy formula goes on like a dream. A Hair Do! Klorane’s Mask with Desert Date is the solution to dry, brittle and damaged hair. This luxurious hair mask taps into the nourishing and reconstructive power of the desert date, a nutritious, resilient fruit grown in the deserts of the Sahel in Africa. Desert date extract is rich in biomimetic actives – amino acids, lipids and ceramides – that act in

perfect synergy with the hair shaft. Bid farewell to dull, straw-like and difficultto-style locks.

ronmental pollution. Get onboard for some damage control!

Want a Lift? Tata Harper’s Purifying Mask fights visible aging effects caused by environmental exposure and pollution while flushing away impurities from the surface of the skin. This probiotic-powered deep-cleansing mask protects skin from harmful environmental aggressors without stripping or affecting the skin’s natural balance. Go deep with Tata Harper.

It’s a Wash: PHYTO PHYTOELIXIR Cleansing Care Cream is a highly concentrated non-lathering cream that gently purifies the scalp with mega doses of nourishment. Indulgent, lightweight and easy to rinse, this unique formula has dual-action cleansing and conditioning properties that eliminate the need for another conditioner. It also restores essential lipid acids to renew hair with suppleness, softness and shine. Clean up with PHYTO.

Silk Sensation: YURRKU’s Daintree Serum is a potent elixir of rare hand-harvested native berries from the lush rainforests of Australia. This exotic formula is ideal for anyone desiring a silky and luminous complexion. The lightweight formula is perfect for all seasons and features nourishing almond oil, antioxidant-rich quandong and calming chamomile. Instant Gratification: John Masters Organics Mandarin Maximum Moisturizer instantly bonds with skin to provide revitalization. Japanese satsuma mandarin extract lightens skin and helps reduce sun spots. Glycoproteins help stimulate cell growth, which aids in the reversal of damage caused by aging and envi-

Winning Formula: Schwarzkopf essence ULTIME Amber + Oil Nutrition Conditioner is ideal for extremely damaged and dry hair. This ultra-moisturizing formula constructs from within for 98 percent less hair breakage and detangles for easy combing. It’s a great fit with Schwarzkopf essence ULTIME Shampoo. Never get tangled up again! About the Author

Annette Racond is a writer and certified health coach who has had her work published in The New York Times, The Miami Herald, The Chicago Sun-Times and Newsday, as well as other prominent national publications.


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that your hearing health has a direct effect on your overall health? Over 5% of the world’s population – 360 million people – have disabling hearing loss.

55 Years

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Try hearing Trynew newwireless wireless heari ee hearing evaluations 50% OFF MSRP on a set of hearing loss find it50% is only waxMSRP build-up. OFF on a set of Risk-free for 3030 d Audibel premium hearing aids Risk-free for Audibel premium hearing aids the entire month of YOUR EVALUATION WILL INCLUDE: Better hearing health means a healthier you! • FREE video otoscope examination of your ears bruary! Your hearing Don’t let hearing loss keep you from enjoying special moments in your life. • FREE hearing consultation Hear what you’ve been missing! Free hearing evaluations struggles may just be (606) theSomerset: entire month of451-0874 YOUR EVALUATION WILL INCLUDE: London: (606) 330-0111 wax – call today! Call today! HEARING AID CENTER February! Your AUDIBEL hearing Did you get your hearing checked?

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A high percentage of people who think they have a hearing loss find it is only wax build-up.

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AUDIBEL HEARING AID NewCENTER London struggles may just Somerset be Location! Somerset: (606) 451-0874 3311 S.aids Hwy. 27 601 Hwy. 192 W. ECIAL SAVINGS – THIS MONTH ONLY! Try new wireless hearing N Somerset London London: (606) 330-0111 ew Location! wax – call today! (606) 451-0874 (606) 330-0111 Lexington, Frankfort, 50% OFF MSRP on a set of 3311 S. Hwy. 27 601 Hwy. 192 W.Richmond, John Logan Risk-free for 30 days! Audibel premium hearing aids w wWinchester, . C e(606) nTry t r anew l K YA u d i bhearing 451-0874 330-0111 BC-HIS Morehead, Somerset, London SPECIAL SAVINGS (606) – THIS MONTHw ONLY! wireless aids London A high percentage of people who think they have hearing loss John Logan 50% OFF MSRP on a set of Risk-free www.Cen t r a l K YA ufor d i b30 e l . days! com discover it is only wax build-up. Let’s get to the bottom of your hearing loss with: Audibel premium hearing aids BC-HIS • FREE hearing consultation

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50% OFF

3311 S. Hwy. 27 601 Hwy. 192 W. MSRP on a set of Audibel PREMIUM hearing aids (606) 451-0874 (606) 330-0111

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ation3311 ! Somerset S. Hwy. 27

John Logan BC-HIS

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(606) 451-0874

London 601 Hwy. 192 W. (606) 330-0111

Don’t Wait! Schedule Today!

New Location!


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Health&Wellness June 2016  
Health&Wellness June 2016