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Vol. 14 • Issue 9

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June 2017

Weight Loss Plan SUMMER

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Common Weight-Loss Myths DON’T LET MISCONCEPTIONS SABOTAGE YOUR DIETING

Diets Which One Should You Choose?

EXAMINE THE PROS AND CONS CAREFULLY

Best Foods to Eliminate for Weight Loss

WHAT YOU EAT MATTERS WHEN YOU DIET

Fat Tummy or

Bloating? HOW TO DISTINGUISH BETWEEN THE TWO

A look at Weight-Loss

Meds


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June 2017

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FOOD BITES

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INTEGRATIVE MEDICINE Managing Weight with Mindfulness

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FEATURES

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COLUMNS FAMILY VISION See How You’re Driving

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CONTENTS 8

STAFF

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JUNE 2017: WEIGHT LOSS

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Fitness Tips for Losing Weight

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Heart Disease and the Need to Lose Weight

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10 Common Weight-Loss Myths

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Best Foods to Eliminate for Weight Loss

WRITERS Angela S. Hoover Jean Jeffers Jamie Lober Dr. Thomas W. Miller

Harleena Singh Martha Evans Sparks TaNiqua Ward, M.S.

COLUMNISTS/GUESTS Dr. Rick Graebe

FAMILY EYECARE ASSOCIATES AND VISION THERAPY

John A. Patterson MD, MSPH, FAAFP MIND BODY STUDIO

Dr. Diana C. Hayslip

FAMILY PRACTICE ASSOCIATES OF LEXINGTON, P.S.C.

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FAMILY DOC A Look at Weight-Loss Medications GRIEF & LOSS Protecting your body from stress of grief NATURE'S BEAUTY Ginkgo Biloba

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NEWS MAKERS Clips from Current Health News

Dealing with Excess Skin after Weight Loss

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Reshaping Your Body After Extreme Weight Loss

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Natural Weight Loss

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The Psychology of Weight Management

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Fat Tummy or Bloating?

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Commercial Diets: Which One Should You Choose?

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Accountability Groups Help with Weight Loss

Kim Wade, Community Relations Director MILWARD FUNERAL DIRECTORS

ROCK POINT PUBLISHING Brian Lord / Publisher Kim Blackburn / Sales Representative Jennifer Lord / Customer Relations Specialist Barry Lord / Sales Representative Anastassia Zikkos / Sales Representative Kim Wade / Sales Representative Janet Roy / Graphic Designer

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DEPARTMENTS

Events Calendar

FROM THE

EDITOR

Tanya J. Tyler, Editor | Share your story: editor@healthandwellnessmagazine.net

ROCKPOINT Publishing

Health&Wellness Magazine can be found in 20 central Kentucky counties and is distributed to over 90% of medical facilities, including chiroprator’s, eye doctor’s and dentist’s offices. You can also pick up your FREE copy of Health&Wellness at most grocery and convenience stores as well as many restaurants throughout Central KY. For advertising rates and to find out how to get YOUR article published:

Dear Friends, Like many of you, I’ve recently joined a gym. And like many of you, I sometimes have to fight with myself to go. Oh, I come up with a million excuses to stay home – I’m sure you do, too: It’s too hot. It’s too cold. I don’t have enough gas in the car. My hair will get messed up. My foot hurts. My arms hurt. Inevitably, however, I grab myself mentally by the ear and drag myself to the gym. I get on the treadmill, I break into a jog – and I wonder why I ever argued with myself about coming to the gym. I feel great at once. Who cares how fast I’m going? I am speeding at the front of a marathon, racing for the wire. Who cares how much weight I’m lifting? I’m Ms. Universe with

Health&Wellness is a proud product of

beautiful muscles galore. When my workout is done, I treat myself to a Tootsie roll and head home, sweating and grinning and proud that I took another step on the road to wellness. I hope this is what you experience, too, and that you’re as invigorated by your exercise regime as I am. As the commercial says, just do it! This month’s issue of Health & Wellness will provide lots of tips and motivation for your own weight-loss journey. Read on! Here’s to your health,

Tanya

859-368-0778 e-mail brian@rockpointpublishing.com © Copyright HEALTH&WELLNESS Magazine 2017. All rights reserved. Any reproduction of the material in this magazine in whole or in part without written prior consent is prohibited. Articles and other material in this magazine are not necessarily the views of Health&Wellness Magazine. Health&Wellness Magazine reserves the right to publish and edit, or not publish any material that is sent. Health&Wellness Magazine will not knowingly publish any advertisement which is illegal or misleading to its readers. The information in Health&Wellness should not be considered as a substitute for medical examination, diagnosis or treatment.

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June 2017

Fitness Tips for Losing Weight SET GOALS FOR YOUR SUMMER MISSION By TaNiqua Ward, M.S., Staff Writer Summer is finally here, and you want to get your weight down and be in the best shape ever. This summer, make it your mission to reach your weight-loss goals – the same ones you probably set for yourself at the beginning of the year. Getting in shape does not happen overnight. It takes time and dedication. Simple tweaks to your diet and exercise regimen can have a large impact over time. Weight loss is not just nutrition or just exercise. It is the combination of nutrition and exercise that will help you obtain your ultimate fitness goals and have a better, healthier quality of life. Fortunately, it’s never too late to start down the path to health and wellness. Follow the guidelines below so you can put yourself on a fast track. Turn these tips into lifelong habits to ensure lasting success.

If you burn 500 more calories than you eat every day, you should be able to lose 1 pound in a week.

Drink plenty of water.

Fill half your plate with fruits and vegetables to avoid excessive amounts of carbs and protein.

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It is important to incorporate a combination of cardio and strength training exercises. Cardio exercises will help you burn more calories. The strength training will burn fewer calories, but it will help you stay toned. Be sure to pace yourself. Start your exercise regimen slowly and progress from there to prevent injuries and burnout. One of the best ways to increase your intensity is to do intervals. Intervals consist of brief bursts of high intensity, followed by a more moderate pace. You can try doing intervals throughout your workout to help build endurance and take you to the next level.

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Heart Disease and the Need to Lose Weight Healthy weight is necessary for a long active life. By Jean Jeffers, Staff Writer Like many Americans, do you believe heart disease affects mostly men? In fact, heart disease is the No. 1 killer of women in the United States. Heart disease kills more women than all forms of cancer combined. Heart disease, according to The Healthy Heart Handbook for Women, written by members of the National Heart, Lung, and Blood Institute, is one of several cardiovascular diseases that affect the heart and the blood vessel system. Others include stroke, high blood pressure and rheumatic heart disease. Coronary heart disease occurs when the arteries that supply blood to the heart muscle become hardened and narrow due to a buildup of plaque on the arteries’ inner walls. Plaque is the accumulation of fat, cholesterol and other dead cells. As this sticky substance adheres on the walls of the arteries, blood flow to the heart muscle is reduced. If this blood supply is cut off to a portion of the coronary heart muscle, the result is a lack of fresh oxygenated blood to that part of the heart muscle, resulting in a heart attack. There are some well-known risk factors for heart disease, such as smoking and high cholesterol. According to the handbook, some women have a group of risk factors known as metabolic syndrome, which is usually caused by overweight or obesity and not getting enough physical activity. A healthy weight is necessary for a long active life. In the United States, about 62 percent of American women age 20 years and older are overweight — and of that number, about 33 percent are obese. The more overweight a woman is, the higher her risk for developing heart disease. Losing weight reduces that risk.

But losing weight effectively and keeping it off requires lifestyle changes, such as changes in eating and physical activity. The institute recommends no more than one-half to 2 pounds of weight loss per week, as well as taking a long-term approach to the subject. For those considering losing weight, the institute recommends a combination of diet and regular exercise such as walking, swimming or biking. Cutting down on calories, especially from fat, is paramount. These two behaviors are a challenge for many but are not impossible to undertake. Other tips from The Heart Health Handbook include: • Eat for health. Eat a variety of lowfat, low-calorie, healthy foods in proper portion size. Eat a rainbow of vegetables and fruits in addition to whole grains and low-fat or fat-free milk and fish, lean meat, poultry and beans. • Keep moving. Build up to 60 minutes of exercise daily. Only moderate-intensity physical activity is needed. • Avoid fast foods. Studies show that young people who frequently eat at fast-food restaurants gain more weight. • Stop trying fad diets. Fad diets are disasters in the making, especially those limiting calories to less than 800 per day. • Approach weight-loss drugs cautiously, if at all. • Eat slowly, know your triggers and avoid second helpings. • Get support. Find or create a group of people who share your determination to lose weight. Whatever you do, start small, set goals and reward yourself when you reach them. Sources and Resources Medline Plus: Weight Loss with heart disease The Healthy Heart Handbook for Women

Start small, set goals and reward yourself when you reach them.

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See How You’re Driving

VISION PLAYS AN IMPORTANT ROLE WHEN YOU’RE MOTORING ABOUT by Dr. Rick Graebe, FCOVD Family Eyecare Associates and Vision Therapy Unlike some other skills we use in our everyday lives, driving relies almost exclusively on our sense of sight. We feel our feet on the ground as we move about or know we are sitting in a chair; we are fully aware of our surroundings. This sensory information lets us know where the ground or chair is. When you are driving, there is no movement of your body. It is totally about your vision and how precisely your two eyes work together. If your eyes are not aligned perfectly, you may think an object is closer or farther away than it actually is. This is how fender benders happen – through misjudging distances. Spatial awareness is a necessary visual skill for safe driving. One aspect of being a good driver starts with good acuity, which is the ability to see well and identify things, such as signs on the road. When we are driving, a kind of tunnel vision comes into play. Our focus is ahead, paying attention to what is coming towards us, not to the sides, and unfortunately the majority of collisions come from the side. Enhancing peripheral vision and your useful field of vision can make a difference in these types of accidents. Drivers can learn how to relax, create a more

open field of view and keep their gaze constantly moving to avoid accidents. Many drivers experience problems with glare, which occurs when polarized light reflects off a flat surface such as water or snow. Some cars have tinted windows, but a pair of polarized sunglasses can work better. A polarized filter is comparable to a Venetian blind because it cuts out the glaring light but still lets the regular light in. This is very important for driving safety. It can mean the difference between seeing a child running out from between parked cars versus hitting your brakes too late. Dynamic acuity is another important part of driving. Many people can see things when they are stationary, but once the object or the person starts moving, they have trouble locking in on it and maintaining clarity. Processing speed impacts dynamic acuity. You can only process one or two things at a time. Is it possible to improve your reaction time? The recognize and response mechanism can be enhanced by working with a behavioral optometrist. He or she will first help you see things more clearly by adjusting your eyeglasses. You may work with a device that helps you improve reaction time. Only a few states require drivers to take an eye-chart test when they renew their

When you are driving, there is no movement of your body. It is totally about your vision and how precisely your two eyes work together.

licenses. Perhaps it is time more states had this requirement. The biggest problem on the road today is distracted driving. With so many buttons, gizmos and gadgets in our cars – not to mention phones – it is easy to take your eyes off the road “for a just a second.” The best advice is to put away the distractions and don’t pick up your phone until you arrive safely at your destination.

About the Author Dr. Graebe received both his B.S degree in Visual Science and Doctorate of Optometry from Indiana University. He is a Behavioral Optometrist and learning expert. He has been in private practice here in the Bluegrass area for the past 32 years.


June 2017

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10 Common Weight-Loss Myths DON’T LET MISCONCEPTIONS SABOTAGE YOUR DIETING By Harleena Singh, Staff Writer There are so many misconceptions about weight loss and diets that it can be hard to know what to believe. Here are some common weight-loss myths.

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Snacking and eating fast food are bad ideas. Actually, eating small, healthy snacks between meals could help you eat less so you don’t overeat or binge later. Dietitians recommend having five small meals a day, instead of just three. Snacking has a bad rap because of some of the snack choices we make, such as potato chips, cookies, candy and other fattening items. Instead, choose healthy snacks such as nuts, fruits, vegetables, yogurt and low-fat cheese. Even when you opt for fast food such as burgers and pizza, choose the healthier options: Get a salad as a starter, ask for soft tacos instead of crisp ones and choose grilled chicken instead of fried.

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All carbohydrates are bad. Processed carbs, which are high in sugar and white flour, should be avoided. Choose instead grains such as brown rice and whole-grain bread, beans, fruits and vegetables, which provide lots of fiber and nutrients and are low in calories. Single-food diets work. Many diets depend on your digestive system. For example, carbohydrates and proteins are said to clash and lead to weight gain and digestive problems. However, the opposite is true. Food eaten together can help the digestive system. Very few foods are purely protein or carbohydrates; most are a mixture of both. The digestive system contains enzymes that can handle all the foods we eat. So avoid single-food diets.

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If you eat and exercise consistently, you won’t gain weight. As you age, you have to either eat less or exercise more to avoid weight gain. Your metabolism will slow down, so you need to keep your diet and exercise plans flexible. Drinking water while eating is fattening. The theory behind this misconception is that enzymes and digestive juices will be diluted by water, and that in turn will slow digestion and lead to body fat. However, there is no scientific evidence to back this up. In fact, nutritionists suggest drinking water with your meals to improve digestion. Some people can eat whatever they want and still lose weight. True, some people can get away with it, but these people must use more energy than they take in to lose weight. Factors such as your age, genes, medicines and lifestyle habits may also affect your weight. Skipping a meal can help you lose weight. This is simply not true. Skipping a meal can make you feel hungrier and lead you to eat more than usual at your next meal. Studies show a link between obesity and skipping breakfast. People who skip breakfast tend to be heavier than those who eat a healthy breakfast. Supplements can help you lose weight. Supplements work for some people because once they start taking them, they become more conscious of what they eat. Most weight-loss supplements are useless; the best ones may help you lose a little weight at the most.

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Dietitians recommend having five small meals a day.

Following a radical exercise regime is the only way to lose weight. Weight loss occurs when you make small changes and stick to them for a long time, which means being more physically active every day. Adults need at least 150 minutes of physical activity such as walking or cycling every week, and those who are overweight need to do a little more. For weight loss, you need to burn more calories than you consume, which can be achieved by eating less, moving more or a combination of both.

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Dairy products are fattening and unhealthy. Dairy products contain protein that builds muscles and helps the organs work well and calcium that strengthens the bones. Choose fat-free and low-fat cheese, milk and yogurt. Sources and Resources Authority Nutrition (https://authoritynutrition.com) Health.com National Institute of Diabetes and Digestive and Kidney Diseases Health Information Center (www. niddk.nih.gov) NHS Choices (www.nhs.uk) WebMD (www.webmd.com) Women’s Health (www.womenshealthmag.com

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

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June 2017 | Read this issue and more at www.healthandwellnessmagazine.net |

Best Foods to Eliminate for Weight Loss WHAT YOU EAT MATTERS WHEN YOU DIET By Angela S. Hoover, Staff Writer When it comes to weight loss, what you eat is a far more important factor than exercise. The benefits of exercise can be obliterated by a poor diet. What foods should you eliminate from your diet to ensure you lose weight and keep it off? Refined Sugar and High-Fructose Corn Syrup Naturally occurring sugars are found in fruit as fructose and in dairy products as lactose. These sugars provide essential nutrients to the body. Refined sugar comes from sugar cane and sugar beets that are processed to extract the sugar. Refined sugars are typically in food in the form of sucrose, a combination of glucose and fructose. Additionally, food manufacturers add

chemically produced sugar, typically high-fructose corn syrup (HFCS), to beverages, crackers, yogurt, spaghetti sauce and salad dressings. Lowfat foods are usually even more laden with HFCS to compensate for flavor. The body metabolizes sugar in fruit and milk differently than it metabolizes refined sugar and HFCS. Reducing your refined sugar and HFCS intake is vital for losing and maintaining a healthy weight, as well as for optimal health. Avoid processed foods; most of them have added sugar and calories with little nutritional value. Instead, eat whole foods that are low in refined sugars. Whole foods are either unprocessed (fruits and vegetables) or minimally processed, such as whole grains. Simple Carbs Carbohydrates are sugars that come in two main forms: simple and complex. The difference between a simple and complex carb is how quickly it is digested and absorbed. Simple carbs are broken down quickly by the body to be used as energy. They are found naturally in some fruits and milk and other dairy products. Simple carbs are also found in processed foods because the majority of simple carbs are added to foods. These include refined sugars in candy, table (white) sugar, syrups and soft drinks. They

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can also turn up in something seemingly healthy such as certain cereals and white bread. Complex carbs pack a punch nutritionally compared to simple carbs. They are higher in fiber and digest more slowly, which makes them more filling. They’re also ideal for people with type 2 diabetes because they help manage post-meal blood sugar spikes. There are two types of complex carbs: fiber and starch. Of the two, fiber is especially important because it promotes bowel regularity and helps control cholesterol. Starch is often included in foods with fiber, although some foods, such as potatoes, are more “starchy” than full of fiber. Replacements and Substitutions Besides avoiding refined sugar, HFCS and simple carbs, substitute these foods with others that are full of natural sugars and complex carbs. The main sources of dietary-fiber-rich complex carbs are vegetables, nuts, beans, whole grains and fruits such as apples, berries and bananas. High-starch foods include whole wheat bread, cereal, corn, oats, peas and rice. Grains are good sources of fiber, as well as potassium, magnesium and selenium. In practical terms, this means choosing whole grains over processed white ones and whole wheat breads and pastas and brown and wild rice over white and refined bread, pasta and rice. Fiber-rich vegetables include leafy greens, broccoli and carrots. In addition to fiber, beans are good sources of folate, iron and potassium. Starchy vegetables include potatoes, sweet potatoes, corn and pumpkin.

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June 2017

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F OD BITES

By Angela S. Hoover, Staff Writer Diet Soda Can Cause Weight Gain Diet sodas with aspartame can boost the appetite, said a study published in the International Journal of Obesity last December. The researchers found people who consumed diet drinks with aspartame felt hungrier than those who did not, and thus ended up consuming more calories. They additionally found, as previous research had, that aspartame can lead to a condition known as metabolic syndrome, which involves a cluster of symptoms such as high blood pressure, high cholesterol levels and large waist size. The effects were the same when study participants used artificial sweeteners in tea and coffee. Other studies with mice have shown artificial sweeteners could cause people to absorb more glucose.

like a straight drug into the system. The researchers found those who consumed more sweetened drinks had poorer memory and reduced overall brain volume – particularly in the hippocampus area that is known to store short-term memory – compared to those who did not imbibe sugary drinks. The authors calculated having one to two sugary drinks per day was associated with 1.6 years of brain aging; more than two drinks per day was associated with two extra years of aging. For memory, the association was even more pronounced: More than two sugary drinks per day corresponded to 11 years of brain aging. The other study wanted to see if there was a link between sugary drink consumption and artificially sweetened drink consumption with dementia and stroke. There was a link between artificially sweetened drink consumption and both types of brain disease. Participants who drank at least one artificially sweetened drink per day were three times as likely to develop stroke and almost three times as likely to develop Alzheimer’s disease.

Sugar: Reduced Memory, Brain Volume The sugar-brain connection is no longer a theory, according to a pair of research papers. Too much sugar in the diet is linked to cognitive and brain deficits, said the studies that Table Salt vs. Kosher Salt derived data from the long-running Salt is salt is salt at the end of a day Framingham Heart Study. One study when it comes to flavor – but meashowed sugary drinks are linked to surement is where it matters. Kosher pre-clinical Alzheimer’s disease, with poor memory and reduced brain vol- salt is thicker and flakier than table ume in certain areas. The other study salt, which is finer and more uniform in shape. If a recipe calls for a cerfound artificial sweeteners aren’t tain amount of kosher salt, can you much better because they are linked to a greater risk of stroke and demen- replace it with table salt? Yes, but you must be mindful of the amount you tia. The first study from the Boston use. For instance, one quarter cup University School of Medicine folof kosher salt weighs 39 grams. The lowed more than 4,200 people who same amount of table salt weighs a were periodically tested for memory whopping 76 grams – nearly twice as and cognition. The researchers permuch. So if a recipe calls for kosher formed MRI brain scans on them salt and you’re using a to measure volume. The different salt, just seaparticipants filled son to taste as you go out questionnaires along. The only time about their food the measurement difintake, including ference will matter is sugary drinks, both when it’s for somesodas and fruit juices. thing you cannot Sugary drinks are a taste as you are cookgreat way to study ing, such as a brine the effects of excess or marinade. In sugar since they Kosher salt is thicker these instances, be have almost no mindful of the type redeeming nutriand flakier than of salt called for and tional qualities, table salt, which adjust accordingly if such as protein or is finer and more you use a different fiber to slow their type of salt. absorption; their uniform in shape. sugar performs

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INTEGRATIVE MEDICINE

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June 2017 | Read this issue and more at www.healthandwellnessmagazine.net | –COLUMN PROVIDED BY–

Mind Body Studio 859.373.0033 | www.mindbodystudio.org 517 Southland Drive, Lexington

Managing Weight with

Mindfulness

By John A. Patterson MD, MSPH, FAAFP Where is your attention when you eat? Do you love the pleasure of eating so much that you overeat from sheer enjoyment rather than from physiologic hunger cues? Do you overeat as a self-soothing antidote for emotional stress, anxiety or depression? Or do you consider eating a necessary but boring interruption in your busy day at home and work and overeat while reading, watching TV, driving or talking? If any of these eating patterns describes you, the power of your attention is being used unskillfully. Your health could suffer simply because of misplaced attention. Whether you are pleasantly engrossed and joyfully overeating or unpleasantly distracted and emotionally upset while you eat, you may consume excess calories, leading to overweight and obesity. Eating Mindfully Simply changing how you eat can transform your relationship with your weight. Mindful practices can help you manage the stress that may contribute to overeating. You may be able to lose weight without actually “dieting.” Mindfulness is defined as paying attention to present-moment experiences intentionally and nonjudgmentally. Mindful eating means paying less attention to the past and future and more attention to this plate in this

moment. It means paying more attention to the food itself and less attention to the distractions all around you. When researchers measured people’s mindfulness scores with questionnaires, they found people who were more mindful and paid more attention to body sensations and hunger cues experienced fewer weight fluctuations over time, compared to those who were less mindful. Research has also shown the regular practice of body scan meditation is associated with more mindful eating, accurate assessment of hunger cues and successful weight management. Mindfulness can also help control cravings and food addictions. Based on your previous experiences, the sights, smells, thoughts and images of certain foods activate areas in the brain as if you were actually eating that food. Mindfulness can disrupt that automatic neural network firing. With practice, you can train yourself to experience your desires and cravings as nothing more than thoughts and allow them to simply come and go like any other thoughts. Seven Kinds of Hunger Mindfulness is the world’s leading behavioral, mind-body practice for promoting health, managing stressrelated chronic conditions and enriching your experience of being alive. Mindful eating and food preparation can be important ingredients in your overall practice of mindful living and will enhance your overall relation-

ship with food – its production, distribution, preparation and consumption. Those with eating-related conditions such as overweight, obesity, anorexia nervosa, bulimia, binge-eating disorders, body-image disorders and night-eating syndrome can also benefit by including mindful eating in an overall treatment plan. A useful review of the various ways to conceive of hunger is offered by Jan Chozen Bays in her book, “Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food.” Based on her work as a pediatrician and mindfulness meditation teacher, Chozen helps patients and families re-connect with health-promoting, physiologically based hunger signals and avoid the temptation of false appetites. Bays describes seven types of hunger: 1. Eye hunger. To avoid overeating and to satisfy eye hunger, intentionally appreciate the visual appearance of your food as you begin to eat. 2. Nose hunger. Much of your sensation of taste comes from your sense of smell rather than your taste buds. Honor this aspect of your eating experience by focusing on the smell of the food you are about to eat. 3. Mouth hunger. So many of your preferred tastes are socially conditioned from your family and acquired eating habits. Can you eat with curiosity, openness and experimentation as you add more or less amounts of different spices and seasonings? Observing your eating experience this way can put you in charge of your food consumption. 4. Stomach hunger. Abdominal rumbling and growling may suggest hunger when the body doesn’t

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need to eat. These sensations may reflect stress, anxiety or an artificial eating schedule you may have developed out of social convenience more than physiological need. Listen to overall hunger cues before trusting stomach hunger. 5. Cellular hunger. This is the underlying physiological need being addressed by hunger and eating. Becoming more attuned to your body through body scan meditation and other mindfulness practices can put you back in touch with this deeply physiological “true” hunger. 6. Mind hunger. Your food choices may sometimes be driven more by advertising and fad diets than your true body needs. Pay attention to your food as you eat. Avoid eating while watching television. If you typically eat with family, practice attending to mind hunger by eating some meals alone and really tuning in to the full experience – physical, mental and emotional. 7. Heart hunger. Your eating choices may sometimes be driven by a desire for comfort foods and feeding emotional needs that you can address in a healthier way. A hot bath with candlelight, journaling, talking with a good friend or walking in nature are low-calorie/ high-nutrition options for feeding heart hunger. Practical, ancient meditation practices and modern scientific research can be combined to help you achieve and maintain a healthy weight through mindful eating. Sources and Resources A detailed description of Mindful Eating Instructions can be found on my Website at http://www.mindbodystudio. org/?page_id=1503 Body Scan Meditation recordings (5-minute and 40-minute versions) are also available on my website at http://www. mindbodystudio.org/?page_id=1594

About the Author Dr. John Patterson is past president of the Kentucky Academy of Family Physicians and is certified in family medicine, integrative holistic medicine, mind-body medicine, hatha yoga, yoga nidra and physician coaching. He is on the family practice faculty at the University of Kentucky College of Medicine, Saybrook College of Integrative Medicine and Health Sciences in San Francisco and the Center for Mind Body Medicine, Washington, D.C. He operates the Mind Body Studio in Lexington, where he offers mindfulness classes and integrative medicine consultations. He can be reached through his Website at http://www.mindbodystudio.org.


June 2017

Dealing with Excess Skin after Weight Loss THERE ARE OPTIONS FOR REMOVING SAGGING SKIN By TaNiqua Ward, M.S., Staff Writer You have worked hard and been disciplined with exercise and diet to achieve your ideal weight. However, you may find you have excess skin that lingers as a reminder of how your body was in the past. Excess skin causes many health problems and contributes to poor self-esteem and self-image. There are a few reasons your skin might not “snap back” after weight loss. It depends on how long you were overweight. The longer you were overweight, the more difficult it will be for your skin to get its shape back because it has lost its elasticity over that period of time. Age is also a factor; the older you are, the less elasticity you have in your skin, which can also cause the skin to sag. There are ways to resolve the problem. Having excess skin removed is not an easy fix. There is no magic cream or certain exercise you can do to remove it. Fortunately, building muscle does

help you get toned, although you can still have excess skin. It usually has to be dealt with surgically. If you do decide to go this route, be aware it costs around $30,000 to have a total body uplift, according to WebMD. There are guidelines for having this type of procedure. Most surgeons will not perform the surgery unless you have been keeping your weight off and promise to continue to do so. There are many risks associated with having a surgical procedure to remove excess skin. Be sure you do your research and talk to your family physician to explore all options. Another area to address after weight loss is body image. It is important to be proud of yourself and your accomplishment. Don’t focus so much on your appearance but on how you feel and how healthy you are. When you lose a lot of weight, it is exciting to go clothes shopping. Use this as a way to reward yourself for all your hard work. Clothes can help cover excess skin. Find clothes that can hide those areas you don’t want others to see. An awesome new wardrobe will boost your self confidence. As you continue your weight-loss journey, you may sometimes feel down about your physical appearance, but concentrate instead on how you feel on the inside. Give yourself credit for how hard you worked. Accept the things you cannot change; be adaptable to the changes that your body is making. Be positive and reflect on all the benefits you have right now in your new healthy body.

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June 2017 see sagging again. Options for body contouring include facelift, breast lift, tummy tuck, lower body lifts, medial thigh lift and arm lift. Overall, there are great benefits to weight loss. “From a health perspective, you will have improved blood pressure, better controlled blood sugars if you have diabetes and back or knee pain will improve because 1 pound of weight loss is 4 pounds off the knees,” said Planells. It is important to lose weight gradually. And a gym membership is not necessary. “Most people think of the gym in an unpleasant way,” Planells said. “If you want to just start walking, use a pedometer and try to get as many steps as you can in a day to start getting active. Try to strength train two to three times per week if possible. Or you can get 2-pound weights and do reps at home to and spokesperson for the Academy make your metabolism stay up and of Nutrition and Dietetics. “If you keep burning more fat throughout lose 30 to 40 pounds, the bigthe day. I encourage people to cross gest drawback is you will have to train and do things they have never upgrade your wardrobe because done, like yoga, Pilates or hiking.” your body size has changed.” The AHA suggests setting realYou may also notice you have istic, short-term goals that are easy loose skin, whether you lost the to achieve. The association stresses excess weight through diet and the importance of managing porexercise or surgery. If you lose tion sizes, making smart choices weight at a slow rate, it is easier and getting 150 minutes of moderto get your skin’s elasticity back. ate activity a week. It can help to Experts agree the most effective have a support network of friends means of removing excess skin is or neighbors who understand you through body are focusing on contouring. building new Some say body healthy habits. contouring If you are going If you lose weight should be a out to eat, look routine part at the restauat a slow rate, it is of bariatric rant menu in surgery, which advance to easier to get your leads patients to make sure the lose another 10 food offerings skin’s elasticity back. will not interto 15 pounds of excess skin fere with your alone. Due to diet. It’s OK if its psychological and physiological you experience a setback as long benefits, many insurers even cover as you get back on track. Make an body contouring, which makes it effort to bake, boil, broil, grill, roast more appealing. The American or stew your food instead of frying Academy of Plastic Surgeons says it in oil. in general, good body contour“Be mindful of what you are eating candidates are adults whose ing but do not deprive yourself,” weight has stabilized; healthy peo- said Planells. Balance is the key. ple without medical conditions “We want to make sure people try that impair healing or increase to eat a wide variety of foods espethe risk of surgery; non smokers; cially fruits, vegetables and whole people with a positive outlook and grains.” realistic goals; and people who are Tell your primary care physicommitted to leading a healthy cian about your weight-loss goals. lifestyle with proper nutrition and This way, you can figure out the fitness. You need to wait until your ideal weight and body mass index weight has stabilized because if for your height and make sure you you continue losing weight, you are in a healthy range. A registered will also lose the benefits of the dietician can help you maintain the body contouring procedure and weight loss.

Reshaping Your Body After Extreme Weight Loss LOOK AND FEEL BETTER BY KNOWING WHAT TO EXPECT By Jamie Lober, Staff Writer When you are educated about what to expect and have a plan in place, you can look and feel better after extreme weight loss. The American Heart Association (AHA) reports about 70 percent of Americans are overweight, and more than one-third are obese, so

there is a real push to lose weight in this country. While you may think people are always ecstatic after losing weight, it can also be a complicated transition. “If people lose an extreme amount of weight, there will be a change in strength because it is not just fat we lose; we also lose muscle mass,” said Angel Planells, dietician

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Natural Weight Loss By Harleena Singh, Staff Writer You may read all kinds of articles on the Internet about natural weight loss, but not all of the suggestions in these articles work. Here are a few easy ways to lose weight naturally. • Avoid processed food. These are usually high in added fats, calories and sugar. They make you eat as much as possible. • Reduce your added-sugar intake. Eating added sugar is linked to many diseases, such as type 2 diabetes, heart disease and cancer. Americans eat about 15 teaspoons of added sugar daily. It is usually hidden in various processed foods, so you may be consuming lots of sugar without realizing it. • Write a meal plan. Following a meal plan and noting your calorie intake will make you conscious of how much of fat you are consuming. This may help you cut out unbeneficial foods. • Store healthy foods and snacks. Studies indicate the food you store at home greatly affects your

eating and weight behavior. By stocking up on good-for-you food, you reduce the chances of eating unhealthily. Good choices include fruits, nuts, yogurt, carrots and hard-boiled eggs. Base your diet on whole, singleingredient foods. This will remove most of the sugar, processed food and added fat that plague modern diets. Whole foods provide many essential nutrients. Furthermore, they are very filling, making it easier to keep within healthy calorie limits. Limit refined carbs. These carbs have had most of their fibers and nutrients removed, which can increase the risk of overeating and disease. The main dietary source of refined carbs are white rice, bread and flour, as well as snacks, sweets, pasta, pastries and added sugar. Increase your protein intake. Protein is the king of nutrients. A high-protein diet makes you feel full, and you burn calories when digesting and metabolizing the protein. Some studies indicate people eat over 400 fewer calories per day on a high-protein diet. Drink lots of water. Drinking 0.5 liters of water daily may increase the calories you burn by 24 percent

to 30 percent for an hour afterward. Drinking water before meals may also lead to reduced calorie intake. Use small plates to reduce portion sizes. One study indicates using small plates helps you eat less because it changes how you see portion sizes. Eat slowly. If you eat too fast, you may consume too many calories before your body even realizes you are full, which could lead to obesity. Chewing your food slowly may increase the production of hormones that are linked to weight loss. Practice intermittent fasting. This is an eating pattern that cycles between periods of fasting and eating. It makes you consume fewer calories without having to restrict your calories during the eating periods. This could lead to weight loss and other health benefits. Drink (unsweetened) green tea. This natural beverage is loaded with antioxidants and helps with weight loss. Cinnamon tea is also known to make you lose weight. Replace some fat with coconut oil. Coconut oil is high in fats called medium-chain triglycerides, which are metabolized differently than

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other fats. Studies show that the intake of coconut oil can boost your metabolism and help you eat fewer calories. It may be helpful in reducing harmful belly fat. • Add more spices to your meals. Jalapenos and chili peppers contain a compound called capsaicin, which increases the burning of fat and reduces appetite and calorie intake. • Get enough sleep. This is essential for weight loss and to prevent future weight gain. Studies show sleep-deprived people are 55 percent more likely to become obese, compared to those who get enough sleep. • Get out and exercise. Do some cardio, whether it’s jogging, running or cycling; it burns calories and helps reduce weight. Be sure to add resistance exercises to your regimen as well. Sources and Resources https://authoritynutrition.com/30-waysto-lose-weight-naturally/ http://everydayroots.com/weight-lossremedies www.wikihow.com/Lose-WeightNaturally www.womentowomen.com/healthyweight/natural-weight-loss/

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A LOOK AT WEIGHT-LOSS MEDICATIONS By Dr. Diana C. Hayslip Family Practice Associates of Lexington, P.S.C. For most people, losing weight is a challenge that requires them to make lifestyle changes. They must focus on diet and exercise, reducing caloric intake while increasing physical activity. It is best to follow a low-carbohydrate diet that emphasizes eating plenty of fresh fruits and vegetables and eschews sugar and processed foods. However, for many people, no matter what they do, the weight just doesn’t drop off as they hope. They need a little more help in the form of medications specifically designed to stave off obesity. One such drug is Qsymia, which is often prescribed for adults with a body mass index (BMI) of 30 or more. According to the Centers for Disease Control and Prevention, BMI is a person’s weight in kilograms divided by the square of their height in meters. A person with a BMI below 18.5 is considered underweight, while a BMI of 30 or more indicates obesity. Qsymia has been approved by the U.S. Food and Drug Administration (FDA). It contains topiramate and phentermine, which help you eat less by reducing your appetite and making you feel more satisfied.

Another weight-loss drug, Contrave, is believed to work on two areas of the brain – the hunger center and the reward system – to reduce hunger and help control cravings. Contrave contains bupropion and naltrexone. The former is usually prescribed for depression and smoking cessation, while the latter is used to combat alcohol and opioid dependence. People who take Contrave start out by taking one tablet once a day and gradually work up to taking two tablets twice a day at four weeks. In one study, patients taking Contrave lost approximately two to four times more weight than they did with diet and exercise alone. Belviq is another FDA-approved drug that can be used in conjunction with a reduced-calorie diet and increased exercise to help patients lose weight. In a major clinical trial, people taking 10 milligrams of Belviq twice daily were able to lose weight and maintain their weight loss for two years. The drug also seems to improve blood pressure and cholesterol levels. Obesity is not only caused by lifestyle choices. Factors patients can’t control, such as their metabolism, hormones and genetics, also play a part. People taking Saxenda

follow a progressive four-week dose escalation, beginning at 0.6 milligrams and working up to the full 3-milligram dose. This dose escalation was designed to reduce the possibility of developing gastrointestinal symptoms. Saxenda is administered once daily by subcutaneously injecting it into the abdomen, thigh or upper arm. As with the other medications, patients must stick to a reduced-calorie diet and increase their physical activity to see results. Obesity puts you at risk for a long list of health complications, including high blood pressure, dia-

betes and stroke. If you believe one of these medications will help you, research each one carefully, noting its side effects, contraindications and other precautions. Discuss with your primary care physician whether you are a viable candidate for taking one of these weight-loss aids. About the Author Dr. Hayslip is a native of Ohio. She joined Family Practice Associates of Lexington in 2007. Dr. Hayslip’s goal as your family physician is to “help you feel better and stay healthy.”


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June 2017 | Read this issue and more at www.healthandwellnessmagazine.net |

june events

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JUNE 2017

Submit your healthy event listings: brian@rockpointpublishing.com

Mondays 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. 859303-6225. Pre-register online at agelessyogastudio. com. Click “class” tab to sign up now! Email info@ agelessyogastudio.com 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 www.centeredlex.com or call 859-721-1841.

Mondays & Wednesdays Lexington Area Parkinson's Support Group

Mondays and Wednesdays at 12pm Free daytime and evening discussion groups for people with PD and their care partners. Daytime meetings held the 4th Monday of each month at noon. Evening meetings held on 1st Wednesday of each month at 6:00 pm.  Both group meetings held at Crestwood Christian Church, 1882 Bellefonte Drive, Lexington, KY.  For more details contact Elaine at 859-2771040 or by email info@parkinsonslexington. com. Please visit our website atwww.parkinsonslexington.com to get more details about these meetings and other free events held by LAPSG.

Tuesdays 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. www.centeredlex.com.

Tuesdays Swing Lessons Every Tuesday: 8pm–10pm at Tates Creek Recreation Center, 1400 Gainesway Dr. $5.00 per person per lesson. Call for more information: Glenn and Rosalee Kelley 859-233-9947; OR Peter and Robin Young 859-224-3388.

Tuesdays 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.

Tuesdays & Thursdays Free "How to Stay Young" Class Triple Crown Chiropractic and Wellness offers a free class twice a week explaining how to keep your body young through chiropractic care. Free spinal screening available

for anyone who attends the class. To register for the class, please call 859-335-0419. Questions to pr.triplecrownchiro@gmail.com. Triple Crown Chiropractic and Wellness: 1795 Alysheba Way #4103 Lexington, KY. Free gift from the office to those who attend the 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. 877-8658787. www.lupusmidsouth.org.

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 www.pflagcentralky.org For questions, call 859-338-4393 or info@pflagcentralky. org. *lesbian, gay, bisexual, transgender, queer and questioning.

Wednesdays Mindfulness and Relaxation for Health

Relax the body, quiet the mind, open the heart. 6:30-8:00 PM (arrive at 6 to relax before class). No


For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | June 2017

prior experience of yoga or meditation required. Mobilize inner resources for promoting health and managing the stress of caregiving, burnout and chronic disease. Study and practice in a supportive group. Gentle yoga, mindful movement, deep relaxation, sitting meditation and discussion. Instructor: John A. Patterson MD, MSPH, FAAFP Mind Body Studio 517 Southland Drive, Lexington, KY 859-373-0033. Full details at http://www.mindbodystudio.org/?page_id=1055

Fridays 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. Friday evening 7:30-9:00 PM. You may drop-in to any class- this is not a series. 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

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June 2 Woodford County Relay for Life

Relay For Life is the signature fundraiser for the American Cancer Society. Relay is staffed and coordinated by volunteers in more than 5,200 communities and 27 countries. Volunteers give of their time and effort because they believe it's time to take action against cancer. Join us to bring communities together to remember loved ones lost,

Saturdays LEXINGTON FARMER'S MARKET

Cheapside Park, Downtown Lexington 7am–2pm

honor survivors of all cancers, and raise money to help the American Cancer Society make a global impact on cancer. 275 Beasley Road, Versailles, KY on Friday, June 2. Visit http://www.acsevents.org to register and for more information.

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RENT THIS CABIN

In the Beautiful Red River Gorge CAMPING CABINS AND PRIMITIVE CAMPSITES ALSO AVAILABLE

June 3 The Great American Fitness Challenge Open to the general public, the Great American Fitness Challenge is a running and endurance series comprised of three separate races for all condition levels. Created from 15 years of fitness event experience across the country, and utilizing aspects of the model which has been perfected in conjunction with the Navy SEALS and Army Rangers, the Great American Fitness Challenge promises participants and spectators an amazing fitness experience and the chance to connect with the community of fitness in a new and engaging way. Visit http://gafitnesschallenge.com to register and for more information.

June 3 Run for the Nun Join us for the 27th Annual Run For The Nun 5K & Kids 1 Mile Fun Run/Walk on Saturday, June 3rd at St. Elizabeth Ann Seton Church in conjunction with our "Country Fair". Run or walk as an individual or form a team. There will be a 5 person team competition. All proceeds from the Run for the Nun 5k and 1 Mile Fun Run benefit the St. Vincent DePaul Food Bank to help feed the hungry here in the Lexington area. Visit http://www.runforthenun.org to register and for more information.

June 3 Lexington Legends vs. Augusta "Go Red" Night

(606) 668-2599 ksbrown@mrtc.com www.kentuckywildflowersllc.com

to relieve stress. No previous yoga experience required. Anything goes! (Mamas + their newborns until crawling). Drop-ins welcome. Baby Moon, 2891 Richmond Rd, Ste 103; www.babymoonlex. com.

June 9 4th Annual Bluegrass Elder Abuse Prevention Conference

Registration deadline is June 7th. Free to attend (lunch provided), this event features Keynote speaker Marie Smart from the University of Kentucky and Sanders-Brown Center on Aging. 8:00am–3:00pm at the Lexington Senior Center, 195 Life Lane, Lexington, KY 40502 in the All Purpose Room. To register, call 859-576-3898 or online at www.BluegrassEAPC.com.

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Join us as we Go Red, and welcome the American Heart Association in order to promote healthy living, free of cardiovascular diseases and stroke. Enjoy the best display of fireworks in the Bluegrass immediately following the conclusion of the Legends game! 500 3-D glasses will be given away at each Paul Miller Ford firework show! For information and to purchase tickets, call 859.422.RUNS.

June 5-26 Prenatal Yoga

Call or visit website for reservations.

Feel Better. Be Stronger. Prepare for Birth. Our classes are beneficial for moms & babies during all stages of pregnancy. Emphasis is on safety and no yoga experience is needed. Come breathe with us! All trimesters welcome, no previous yoga experience required. Drop-ins welcome, class packages also available. Baby Moon, 2891 Richmond Rd, Ste 103; www.babymoonlex.com. (check with the studio to verify that class is happening on Memorial Day).

June 7-28 BYOB: Bring Your Own Baby Yoga Breathe, stretch, relax—this laid-back class provides an opportunity to reconnect with your body, relieve tension, and commune with other moms

June 20 MaterniTea

This FREE informational session will help you navigate the next 9 months--and beyond--with help from our team of experts. We'll answer all your questions and hook you up with the best resources for planning your unique pregnancy, birth, and new parent experience! Open to women and partners from pre-conception through pregnancy (all trimesters). Information, referrals, and good company abound. Get connected now and learn about classes, exercise, massage, doulas and more! Baby Moon, 2891 Richmond Rd, Ste 102; www. babymoonlex.com.

June Assisted Living and Memory Care Community Opens

Provision Living at Beaumont Centre, which broke ground in December 2015, is planning to welcome its first residents this June. The 88,000-square-foot community will offer 93 private assisted living apartments; twenty-six which will be dedicated to memory care. The community is the first in Kentucky for Provision Living. For more information about Provision Living, visit http://www.provisionliving.com or call 859.823.5055.

ONGOING EVENTS Continued on p.23


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June 2017 | Read this issue and more at www.healthandwellnessmagazine.net |

The Psychology of Weight Management WHY IS IT DIFFICULT TO LOSE POUNDS? By Dr. Tom Miller, Staff Writer Obesity and weight management are the focus of many people’s lives. Recognizing people have struggled for centuries to manage weight, the challenges continue to present problems in the 21st century, and they are getting worse. The Centers for Disease Control and Prevention reports an annual increase in obesity at the rate of 11 percent for the past five years. Weight-loss products include food, drugs, supplements, services, ingredients, devices, accessories and cosmetics. Human beings are designed to consume food. They eat to maintain the nutrition necessary for survival. So why is it so difficult to manage or lose weight? Obesity is not just caused by a lack of knowledge or laziness, nor is it an indication of emotional instability.

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Several factors play a role in obesity, including strongly influenced by environmental factors genetics, biology and environment. that include advertising, packaging, emotion, Each person has to make choices about lighting and incentives to buy bigger things. when to eat, what to eat and how much to eat. As a consequence, constantly monitoring and In contrast to our ancestors, self-regulating your eating whose primary task was behavior is necessary in to seek out any food that order to eat healthily. The would provide energy and psychology of weight manOnce we make nutrients, the choices have agement is in our patterns become more difficult in of thinking and translating today’s world. In Western that thinking into behavior. up our minds to or Westernized societies in We want to eat healthily particular, food is cheap and and enjoy the rewarding change a bad abundant, available through aspects of food without a considerable variety of falling prey to the loss habit, why do we outlets. In our society, of control we sometimes eating is fundamentally a experience because of poor find ourselves rewarding behavior. The choices. choices we make and how falling back into it? Sources and Resources much we consume affects how we feel, thus influencLowe, M.R. and Butryn, M.L. ing our moods, emotions (2007) Hedonic hunger: a new and resulting behavior, according to WebMD. dimension of appetite? Once we make up our minds to change a Physiological Behavior. 2007 Jul 24; 91(4):432-9. bad habit, why do we find ourselves falling WebMD (2017) Food and Recipes Overview. back into it? Why can’t we simply make a (www.webmd.com/food-recipes/default.htm) decision and get on with it? Eating can be triggered even in the absence of hunger or extend- About the Author ed beyond satiation (Lowe and Butryn, 2007). Thomas W. Miller, Ph.D., ABPP, is a Professor Numerous factors are known to determine or Emeritus and Senior Research Scientist, Center for guide eating behavior implicitly. For instance, Health, Intervention and Prevention, University eating may be initiated or prolonged by the of Connecticut and Professor, Department of presence of other individuals with whom we Psychiatry, College of Medicine and Department associate and by their thinking and behavior. of Gerontology, College of Public Health, Food choices and consumption are also University of Kentucky.

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ONGOING EVENTS

EVENTS continued from page 21

Bluegrass Ovarian Cancer Support

Cancer Classes

GrassRoots Yoga Classes

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.

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 www.cancer.org.

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 www.grassrootsyoga.org.

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

yoga tai chi

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.

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. 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

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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) 2772700 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, longterm 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.

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.

Free Cardio 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.

Taoist Tai Chi Society

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 kentucky@taoist.org.

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.

Monthly Reiki Classes

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. robertfueston.com. 859-595-2164.

Al-Anon

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

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


GRIEF & LOSS

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4. Drink plenty of water and avoid activities normal.” Dr. Wolfelt says drinks containing alcohol, “these and other similar messages caffeine or lots of sugar often discourage you from practicing physical self-care, which, by con- 5. Visit your medical provider to address any issues you are having trast, is needed. You need to slow 6. Don’t feel obligated to down, to turn inward, to embrace participate in normal activities feelings of loss, and to seek and Coping with the physical roller coaster 7. Take medications as instructed accept support.” by your physician Grief causes lethargy which is the 8. If you feel overly stressed, body’s natural way to slow a person by Kim Wade, Community Relations Director, depressed or lonely, get down so the body can get the rest Milward Funeral Directors professional help and guidance it needs during times of stress. At a No one should have to travel time of loss, lethargy allows a perthe grief journey alone. Outside of son traveling the grief journey time friends and family, there are many When you One of the most common physi- to gain rest and strength. resources available to help indiThe quality of a person’s life learn about cal responses to grief people experisomeone who is experiencing the ence is insomnia and lack of energy ahead depends on how they care for viduals cope from a loss. Your local funeral home can direct you to these their body today. Taking care of the loss of a loved one, the first thing during the daytime. Sleep patterns resources so do not hesitate to call that normally comes to mind is are easily thrown off during grief. It physical self during a time of loss your funeral director. “how can I direct them to resources is not unusual for a grieving person means accepting personal responthat will help them cope with their to have a difficult time falling asleep sibility for special health needs as About the Author part of the individual’s need to selfloss emotionally and spiritually?”  at night or falling back to sleep if Kim Wade has been a marketing nurture. So, as difficult as it may After all, the journey through grief woken in the middle of the night. consultant for more than 20 years be for individuals in the moment is normally filled with stress, someGetting enough rest is extremely specializing in the funeral indusof grief, caring for the body is vital times causes depression, and often important for individuals who are try.  Currently, she is the Community to temporarily surviving and for is an open door to loneliness. grieving. To help the process, limit Relations Director for Milward Funeral longer-term thriving. It can also be the start of a physicaffeine in the late afternoon and Directors, the 37th-oldest continuously There are some basic things that cal roller coaster. evening, take a relaxing bath, try to Anyone who has experienced re-establish a routine, possibly find a person can do for their body when operated family business in the United States which operates three locations any type of stress knows that it a quiet evening ritual, and stay away they are experiencing grief: in Lexington including its Celebration 1. Get plenty of rest can cause headaches, muscle pain, from electronics an hour before of Life center at 1509 Trent Boulevard.  2. Take time to get moderate muscle tension, tight muscles, bedtime. Kim can be reached at marketing@milexercise blood pressure problems, weight The stress of grief can also supwardfuneral.com or 859-252-3411. gain or loss and many other physipress the immune system and make 3. Eat healthy cal ailments. a person vulnerable to physical According to Alan D. Wolfelt, problems. Individuals with chronic Ph.D, Director of the Center for health conditions may be more Loss and Life Transition, “when vulnerable to their immune system When you are mourning, you usually feel you are mourning, you usually feel shutting down. While it is difficult under-rested and overwhelmed.” for grieving people to have control under-rested and overwhelmed. Dr. Wolfelt says that grieving over their bodies, it is important to individuals may feel like they have be mindful of any physical symp– Alan D. Wolfelt, Ph.D, Director of the no strength left for their own basic toms that may need attention perCenter for Loss and Life Transition needs, let alone the needs of othsonally or perhaps by a physician.  ers. This is a bodies way of telling a After someone loses a loved one, person it is time to take a break and it is common for the individual to find time to mourn. be told, “stay busy,” or “keep your

Protecting your body from stress of grief


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Fat Tummy or Bloating? HOW TO DISTINGUISH BETWEEN THE TWO POSSIBILITIES By Angela S. Hoover, Staff Writer

“Stubborn” belly fat can be the toughest to lose when you’re working off excess pounds. But sometimes it’s just chronic bloating, not abdominal fat. It’s important to distinguish between fat and bloating because the latter can indicate of a variety of health problems. Addressing a “big belly” with the wrong approach could exacerbate the issue and/or symptoms. Some individuals may have chronic stomach bloating. There are four factors to consider in order to determine whether a large belly is due to fat or bloating. 1. Is There Localized or Widespread Swelling? Look at your stomach – is the swelling localized or does your body have bulges elsewhere? If it’s just your belly, it’s likely you’re just bloated. If there are bulges around the thighs, hips and buttocks, it’s more likely excess fat in the abdominal area rather than bloating.

intermittently and as such the shape of your stomach may fluctuate throughout the course of the day. 4. Is the Swelling Painful? Fat will not be accompanied by pain, but bloating can be. Excess gas is just one potential cause for bloating, and this can range from uncomfortable to painful. If your assessment concluded you are dealing with belly fat (you may want to follow up with your primary care physician), there are three things you can do: Avoid refined sugar and simple carbs; eat more protein and fiber; and combine a better diet with exercise. If you have concluded you have chronic stomach bloating, it’s important to determine its cause. It may indicate a serious health concern called dysbiosis, an imbalance between the good and bad bacteria in the stomach. With dysbiosis, unhealthy and unnatural organisms such as yeast and protozoa become overly prominent in the intestines and alter the body’s fundamental nutritional patterns. This imbalance hinders the growth of approximately 400 naturally occurring organisms in the stomach, which can cause bloating, indigestion, diarrhea, nausea, iron deficiency, stomach infections, fatigue and skin conditions.

Maximize your fluid intake by drinking at least six 8-ounce glasses of water daily.

2. Does It Feel Firm or Spongy? Press the pronounced areas of swelling in the stomach area. In general, stomach fat feels spongy and malleable when pressure is applied, but bloating in the belly feels tight and firm. Try to pinch the stomach area; if you can grasp more than an inch it’s most likely excess fat.

3. Is It Constant or Intermittent? The duration of the swelling tells a lot. Fat cells build up over time and are likely to remain constant. Conversely, bloating only occurs

In addition to seeing a doctor, address stomach bloating in the following ways: Stay Hydrated. When you don’t drink enough fluids, your body will automatically retain water to prevent dehydration.

Maximize your fluid intake by drinking at least six 8-ounce glasses of water daily to remain hydrated and prevent water retention. Eat High-Protein Meals. High-protein meals can also reduce water retention and alleviate the symptoms of bloating because they promote the elimination of fluids through urine. This is especially true for women, who are more susceptible to bloating from water retention. Reduce Carbs. Indigestible carbohydrates known as FODMAPS drastically increase stomach bloating. FODMAPS are

a collection of short-chain carbohydrates and sugar alcohols found in foods naturally or as food additives. Examples are fructose (when in excess of glucose), fructans, galacto-oligosaccharides (GOS) and lactose from dairy products and polyols (sorbitol and mannitol). Fructans are found in foods such as agave, artichokes, asparagus, leeks, garlic, onions and wheat. Bloating is a common symptom of irritable bowel syndrome, which affects an estimated 14 percent of people in the world, and FODMAPS exacerbate IBS symptoms. Reducing or modifying FODMAP carb intake can decrease bloating in anyone with or without IBS.

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Commercial Diets: Which One Should You Choose? EXAMINE THE PROS AND CONS CAREFULLY By Jean Jeffers, Staff Writer Commercial diets have become all the rage, although they are systemized and often expensive. Weight Watchers is listed among the best of these diets. Pros of this plan include the freedom to eat what you want. No food is off limits, so this gives you the flexibility to shape your own diet. One of the cons is participation can be pricey, though this program is often considered to be a good investment. The program gives every food and beverage a smart points value. Foods with higher saturated fats and sugar levels have higher points. Choices that are filling have the fewest points. A balanced diet is optimal. Meetings are optional or you can go

solo and opt for online only. However, proponents emphasize the value of the support system. For an extra cost, you can have a personal coaching subscription at $54.95 per month. A mobile app offers personalized food and fitness tracking. Many Weight Watcher members stick with the program even after they have shed unwanted pounds. In late 2015, Weight Watchers introduced its new Beyond the Scale Program, emphasizing eating healthier, having better fitness and learning skills that shift your mindset. According to the program, you can eat more fruits and vegetables because they are free foods. There are a set number of points for each day and an extra number for the week to use as needed or desired. Exercise is emphasized. Cost varies. Go to www.weightwatchers. com/us/ to find out more. The Jenny Craig Commercial Weight Loss Program is also considered safe and effective. It is consistently at the top of the list of best diet programs. This program emphasizes delivered prepackaged meals low in calories and fat. It restricts caloric intake to 1,200 to 2,000 calories per day. One of the cons with this program is that home-cooked and restaurant meals are discouraged. Also, it can be rather expensive at $100 a week. Jenny Craig customers have access to an online meal planner, progress tracker and food journal. There is also a mobile app that allows tracking on the go. Nutrition experts who tout this plan emphasize the importance of satiety. It includes the best energy-dense foods

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so you feel full longer. For example, before a meal, you might have a “soupatizer,� and you are free to add as many vegetables to each meal as you desire. Jenny Craig offers a variety of entrees running the gamut from new global flavors such as cheesy chicken enchiladas to desserts such as chocolate lava cake. Portions are small, but you eat three meals and two snacks a day. Exercise is tailored to your fitness level and requires about 30 minutes most days of the week. You get a personalized meal and exercise plan plus one-on-one counseling sessions with a Jenny Craig consultant. Other popular diet plans include the Mediterranean diet, which features whole foods and allows for a chance at steady weight loss. The Dash Diet lowers sodium and is high in fruits, vegetables and whole grains. This diet works to lower blood pressure. The Flexitarian Diet is geared toward eating mostly vegetables and fruits, although some meats are allowed. The Mayo Clinic Diet lets you shape your own diet plan and emphasizes fruits, vegetables and whole grains. Other top choices are the Atkins Diet, the Biggest Loser Diet, the HMR program and Nutrisystem. Before starting any diet program, be sure to consult with your primary care physician. Sources and Resources http://health.usnews.com/diets http://www.simplethriftyliving.com

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June 2017

Accountability Groups Help with Weight Loss MEMBERS PROVIDE MOTIVATION AND ENCOURAGEMENT By Martha Evans Sparks, Staff Writer You have heard the saying that we all need each other. And that is what accountability groups are all about. An accountability group is a collection of people who support and honestly report to each other on the way to accomplishing a common goal – such as making it through National Novel Writing Month (NaNoWriMo) or sticking to a diet. Do such groups work? The short answer is yes. The Carrot Sticks is a low-key accountability group formed by people who wanted to lose weight. The members assert that being held accountable by loving friends goes a long distance toward accomplishing a goal. Members of the Carrot Sticks have come and gone, but over the years of its existence,

the group’s number has held steady at about 30, stick with the Carrot Sticks for life as they conalmost equally divided between men and women. tinue to help me stick to my goals.” Interacting entirely by email and telephone, memAnother member, Judy Metcalf of Wilmore, bers are scattered over the United States and even says the helpfulness of knowing that every Friday in foreign countries. she will have to tell the truth is a good incentive Every Friday morning, for sticking to her diet. But each Carrot Stick member after losing 60 pounds rather sends an email to everyone easily, she found she was gainelse listing his or her initial ing it back in spite of lifestyle … being held weight, weight last Friday, changes she had made. Metcalf accountable by loving may be the victim of a pheweight this Friday, net gain or loss for the week and the nomenon scientists have not friends goes a long person’s weight goal by a ceryet thoroughly explored: Why tain date. One member of the does the body sometimes musdistance toward group said, “Knowing Friday ter hormones and an altered is coming – the day we report metabolic rate in an apparent accomplishing a goal. to the group – helps me be effort to pull people back to honest and consistent and former obesity? Some scienthus successful.” tists say weight maintenance must be treated as a The Carrot Sticks was the brainchild of Rev. separate issue from weight loss. As these puzzles Daryl Diddle, senior pastor of Wilmore Free are solved, answers will be found as to why mainMethodist Church in Wilmore, Ky. Five years and taining a new weight is difficult for many people about 70 pounds later, Diddle said, “I could not in spite of learning to eat less and exercise more. In have done it without them. Although I lost 50 the meantime, the gentle but unrelenting pressure pounds over six months without an accountability of having to confess the truth to a group of sympagroup, anyone who’s struggled with weight knows thetic friends once a week has worked wonders for that the closer one gets to one’s goal, the harder it most members of the Carrot Sticks. is to stay motivated to reach the goal. The group “There’s a bit of healthy fear in knowing that I has been invaluable in this regard.” have to report in on Friday. The anticipation of Shirley McMillan, a Carrot Sticks member who reporting to loving friends keeps me in line,” said lives in Florida, agrees. “I am still reporting in Diddle. every Friday,” she said. “The accountability that Membership in the Carrot Sticks is open to helped me lose weight continues to be an imporanyone. Email ddiddle@wfmc.net for more tant motivator to keep the pounds off. I intend to information.

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SPIRITUAL HEALTH By Dr. David Durst Many people feel like a vibrant spiritual life is out of reach. They aren’t even sure they want to reach for it. We hear friends talk about trusting God, having peace with God, even hearing from God. We have relatives whose lives are shaped in positive ways by their faith. Neighbors have confidence that they will live in a better world after this one. But, at least so far, what transforms others hasn’t convinced us. “Maybe,” we whisper, “God is for other people but just not for me. Perhaps God is like a square peg and I’m a round hole. We just aren’t made for each other.” Confession time: I used to try to reshape “round hole” people so they could be like me. I’ve stopped that. I have learned that people are as different on the inside as on the outside. What troubles us, drives us, what gives us healing and hope, even what separates us from God varies from person to person. I have found that a healthy spiritual life begins with understanding our own spiritual shape.

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You Are Not a Round Hole; God Is Not a Square Peg I call the fifth the world of the Flattened, Here’s a quick intro to what I call the five because these people feel the weight of the spiritual worlds: world on their shoulders. They are not only The Foreigner feels isolated and marginalaware of their own problems, but carry concern ized. Intimacy with God and people is both for the serious challenges desperately wanted and difficult and pain of others. to achieve. It often becomes less I know people of every painful to give up on relationspiritual world who have ships and travel alone. greater joy than they ever I have found that Fighters are gripped by thought possible because injustice and are compelled to God has met them where a healthy spiritual help people and fix things. But they are. There is healing there are always more problems and hope for us all. life begins with than resources and the desire to make things right becomes About the Author understanding tainted with frustration over David Durst is the lead passociety’s indifference. tor at New Life Community our own spiritual The Faint feel like they are in Lexington, Kentucky, unseen. They have something instructor at Indiana shape. to offer, but wonder if they can Wesleyan University, and ever be whole unless and until author of Finding God in Your they do something significant. World and Could God Be for Me? Finding God in Your Fugitives have a clear sense of right and World can be found at: DavidMDurst.com, 5worlds. wrong and want to live right. When they fail, org, or your favorite book sellers. The author can be they feel guilty and hope to be forgiven and to contacted at 5worldwitness@gmail.com. make amends.

In Finding God in Your World you will . . . Identify your spiritual world. Meet others who have your spiritual shape. Discover the God who understands you and offers healing and wholeness. Explore how you can enter into a vibrant relationship with God. Consider next steps in your spiritual journey.

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NATURE’S BEAUTY

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Ginkgo Biloba

‘Living fossil’ produces world’s best-selling herbal supplement By Tanya Tyler,

Editor/Writer

According to the University of Maryland Medical Center, ginkgo biloba is one of the best-selling herbal supplements in the United States and Europe. Ginkgo biloba extract is collected from the dried green leaves of the plant and is available in capsules, tablets, liquid extracts and dried leaf for tea. The ginkgo or maidenhair tree is a large tree with fan-shaped leaves. It is native to Asia. People often take ginkgo leaf orally for problems related to cerebral insufficiency or poor blood flow in the brain, such as Alzheimer’s disease, vertigo and memory loss. However, although most clinical trials show ginkgo helps the symptoms of Alzheimer’s disease and other dementias, conflicting findings suggest it may be hard to determine which people might benefit from taking it. It does not seem to prevent dementia from developing. New research suggests it may protect nerve cells that are damaged by Alzheimer’s disease. Ginkgo seems to improve blood circulation. Laboratory studies have shown it opens up blood vessels and makes blood less sticky. Some people take ginkgo biloba for problems associated with poor blood flow in the body, such as Raynaud’s syndrome, in which the fingers and toes react painfully to cold weather, and peripheral vascular disease. The herbal supplement has also been used to treat sexual performance problems, eye problems such as glaucoma and age-related macular degeneration and

premenstrual syndrome. Ginkgo thins the blood and decreases its ability to form clots, but it might also worsen bleeding disorders. It is also is a good source of flavonoids and terpenoids, antioxidants that protect against oxidative cell damage from harmful free radicals, thus reducing cancer risk. WebMD (www.webmd.com) says ginkgo biloba is one of the longest living tree species in the world. Ginkgo trees can live as long as 1,000 years. They have been called living fossils because they have survived other major extinction events. The Missouri Botanical Garden says it is the only

member of a group of ancient plants believed to have inhabited the earth up to 150 million years ago. Medicinal use of ginkgo was described in 2600 B.C.E. It is also used for food, such as roasted ginkgo seed. Fresh ginkgo seeds are poisonous. They contain substances that may kill the bacteria and fungi responsible for some infections, but they also have a toxin that can cause side effects such as seizures. Some people are allergic to ginkgo fruit and pulp as well as ginkgo leaf extract. Pregnant women and breastfeeding mothers are advised not to use ginkgo, and it should not be given

to children. Ginkgo does not appear to be beneficial for treating high blood pressure. Many people take ginkgo because it has been touted as good for boosting memory, but again study results are contradictory; some found slight benefits, while others found no effect at all. The bottom line appears to be: Remember to take your ginkgo biloba – but don’t forget to double check with your primary care physician first, especially if you’re taking bloodthinning drugs or have diabetes.

Ginkgo trees can live as long as 1,000 years.


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You Can ELIMINATE Type 2 Diabetes, Obesity or Hypertension!" Rick Flannery, age 56, started with Dr. Miller and he was taking 7 Oral medications and 4 Insulin Injections daily for Type 2 Diabetes. Rick also had Hypertension, High Cholesterol and Obesity, weighing over 246 lbs. After just 4 MONTHS.. his A1c went from 9.2 to 7.1, and is NOW 6.7. Rick is OFF all meds for Type 2 Diabetes, Hypertension and Cholesterol, and he’s lost over 70 pounds! Q: Rick, why did you go to Dr. Miller? A: “I heard of Dr. Miller and the results he gets. My Type 2 Diabetes was terrible and my health was getting worse. For 15 years I treated Type 2 Diabetes and was doing 7 oral drugs and 4 injections daily. My A1c was 9.2 and climbing. I had High Blood Pressure and I really needed to lose weight, but couldn’t.” Q: You’ve been seeing other medical doctors for your Type 2 Diabetes and Hypertension, what about Dr. Miller was different? A: “Dr. Miller made it clear, something was not working correctly in my body. He said his approach is to uncover and reveal exactly what that is. Dr. Miller really takes the time to listen and looked at my whole health history. He makes it clear that Type 2 Diabetes, Hypertension and Obesity are being caused by something. My other doctors just didn’t take the time to do this, they never even talked about what was causing any of these. The other doctors just gave me more and more medications. I knew these were just masking symptoms and not fixing anything. Dr. Miller makes complete sense.” Q: What does Dr. Miller do to find out what’s not working correctly inside your body? A: “Dr. Miller doesn’t mess around. He has an amazing blood panel lab he orders through Lab Corp. After he gets the results, he

does a ‘Functional Medicine’ computer assessment that uncovered exactly what was causing my Type 2 Diabetes and High Blood Pressure. It is very impressive." Q: After Dr. Miller finds what is not working correctly, what’s he do? A: “Dr. Miller just goes over everything so I understood. He takes the time to make sure I understood how it needed to be corrected. He takes the time to show exactly what needs done and what type of natural treatment he recommends to fix what is causing Type 2 Diabetes, Hypertension and Obesity. It all makes perfect sense once you see everything in very clear terms.” Q: Rick, what RICK FLANNERY, BEFORE AFTER TRUE HEALTH SOLUTIONS TREATMENT did Dr. Miller 7.1, and is NOW 6.7, after treating and Cholesterol and I’ve now lost recommend for it for 15 years on medications. In 70 pounds! I highly recommend Dr. you to eliminate your Type 2 just months I eliminated all meds Miller, I got my health and life back!” Diabetes and Neuropathy? for Type 2 Diabetes, Hypertension A: “He laid out a very clear plan of care. Dr. Miller just lays it all out so I’m off all medications for Type 2 Diabetes, clear. He started off by seeing me every week to ensure I would elimiHypertension and High Cholesterol and I’ve nate the Diabetes, and he has amazing instructions on life-style improvelost over 70 pounds. ments to eliminate poor health and then stay healthy. He just makes it all clear and provides great printed instructions. I’m really happy with how he treats me as a client." Q: What are the results of your treatment from Dr. Miller? A: “My results are great! After just 4 months my A1c went from 9.2 to

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31

MAKERS Can You Have Two Sets of DNA?

Maple Syrup Extract Could Kill Drug-Resistant Superbugs At least 2 million individuals become infected with antibiotic-resistant bacteria annually, killing approximately 23,000 people a year. A team of Canadian scientists has discovered a novel method to address the root of the problem, which is overuse of antibiotics. Their breakthrough involves supercharging the effectiveness of antibacterial treatments using a simple, natural ingredient: maple syrup extract. This combination drastically reduces the dosage of antibiotics by as much as 97 percent in some cases while achieving the same results. “We found these phenolic extracts from maple syrup actually synergize with antibiotics to protect (fruit flies) from infection,” said lead researcher Dr. Nathalie Tufenkji of McGill University at an April press conference at the National Meeting and Exposition of the American Chemical Society in San Francisco. The research suggests the syrup extract may work by increasing the permeability of the bacterial cells, helping antibiotics gain access to the inner sanctum of the microbes. Another experiment suggested the extract may work by disabling the bacterial pump that normally removes antibiotics from bacterial cells. The researchers are now testing the maple syrup extract in mice.

Some individuals, known as chimeras, are born with two sets of DNA. Others, who are called mosaics, can develop tiny changes in their DNA later in life. When someone gets a blood transfusion, the DNA from the donor can be present for about a week or more in the recipient’s body. Recipients of bone marrow transplants get a completely new set of DNA added to the one they were born with and it stays with them for life. This means a blood test will usually return a different DNA result than one from a cheek swab. One study found mixed DNA in 74 percent of the cheek swabs of bone marrow recipients.

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Health&Wellness June 2017