PLEASE TAKE ONE M
Vol. 14 • Issue 12 • September 2017
Diet YOU ARE WHAT YOU EAT. Home Meal Kit Delivery Tasty, Healthy Snack Options Should You Go Gluten-Free?
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SEPTEMBER 2017: DIET
INTEGRATIVE MEDICINE Your Very Best Nutrition Information Resource: Let Food Be Your Medicine
Mediterranean Diet for Health & Weight Loss
NATURE'S BEAUTY Chamomile: Sleep well
Meal Kit Delivery Services: Are They Worth It?
Why Are Many People Opposed to GMOs?
FAMILY DOC Exercise and Nutrition Are Keys to Long-Lasting Weight Loss
Healthy Snacks Ensure Diet Success
Are You Eating Genetically Modified Food?
Should You Choose Free Range Livestock?
John A. Patterson MD, MSPH, FAAFP MIND BODY STUDIO
Antibiotics in Our Food
Dr. David Dubocq
FAMILY PRACTICE ASSOCIATES OF LEXINGTON, P.S.C.
Kim Wade, Community Relations Director MILWARD FUNERAL DIRECTORS
Dr. Rick Graebe, FCOVD
FAMILY EYECARE ASSOCIATES AND VISION THERAPY
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
FAMILY VISION Put an Eye Exam on Your Back-to-School To-Do List
FUNERAL Why Funerals and Life Celebrations Matter
Dr. Tom Miller Harleena Singh
WRITERS Angela S. Hoover Jean Jeffers Jamie Lober
Tanya J. Tyler, Editor | Share your story: email@example.com
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, They say “you are what you eat.” In computer vernacular, you could also say, “garbage in, garbage out.” Many of us are concerned about our diets, and rightfully so. We need food to give us energy and to help our bodies function properly. If you eat junk food on a regular basis, your body is eventually going to protest, if not break down completely. This issue of Health&Wellness magazine explores a variety of dietary concerns, from going gluten free to learning about genetically modified foods and free-range livestock. If you’re an adventurous cook, you might be interested in trying some of the home meal kit delivery services that are
Health&Wellness is a proud product of
popping up like yeast rolls in the oven. Check out the article reviewing some of them. If you’re currently dieting to lose weight, we offer some good, healthy and easy-to-make snacks to keep you on track. A friend of mine told me recently about a book that has encouraged her to change her diet. Its title and an addendum to it could serve as an effective motto: “Eat to Live” – not live to eat. Here’s to your health!
859-368-0778 e-mail firstname.lastname@example.org © 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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real and growing. Humans are at risk both due to the potential presence of superbugs in meat and poultry and to the general migration of superbugs into the Just what is in environment, where they can the food we eat? transmit their genetic immunity Considering the food chain, did you know adding to antibiotics to bacteria for which there are currently no antibiotics to food dates back to the 1940s? Antibiotic use has led immune capabilities. Several health organizations, to a dramatic reduction in illness and death from infectious diseas- including the American Medical es, yet there is a downside to this Association, the American practice. The Centers for Disease Public Health Association, the Infectious Disease Society of Control and Prevention (CDC) America and and others the World encourage Health health care Organization, professionals Several health have called and patients for significant to use antiorganizations have reductions biotics more wisely and called for significant in the use of antibiotics for seek educaanimal food tion and reductions in the production. understanding use of antibiotics about both Sources and the risks and for animal food Resources benefits of • Consumers using them. production. Union. The Nearly 80 Overuse of percent of the Antibiotics in Food Animals antibiotics sold in the United Threatens Public Health (2017). States are used in meat and poulwww.consumersunion.org try production. The vast major• Marshall, B.M. and S.B. ity are given to healthy animals Levy. Food Animals and to promote growth or prevent Antimicrobials: Impacts disease in unsanitary conditions. on human health. Clinical The meat and poultry producMicrobiology Reviews, 24(4): tion industries argue there is no 718-733 (2011). http://cmr.asm. harm in this practice and insist org/content/24/4/718.full.pdf they are in compliance with that policy from the past century. About the Author The critical question is whether antibiotic use in animals Thomas W. Miller, Ph.D., ABPP, is a Professor Emeritus and promotes the development of Senior Research Scientist, hard-to-treat antibiotic-resistant superbugs that make people sick. Center for Health, Intervention and Prevention, University of Could current usage in animals Connecticut and Professor, pose a serious threat to human Department of Psychiatry, College health? The Consumers Union of Medicine and Department of has concluded the threat to Gerontology, College of Public public health from the overuse Health, University of Kentucky. of antibiotics in food animals is
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Going Gluten-Free PROTEIN AFFECTS PEOPLE WITH CELIAC DISEASE, GLUTEN ALLERGIES By Harleena Singh, Staff Writer Gluten is a particular kind of protein that is not found in eggs or meat but is in barley, rye, wheat and triticale (a cross between wheat and rye). Going gluten-free means avoiding these grains. A gluten-free diet is essential for those who have celiac disease, a condition that causes inflammation in the small intestines, or gluten allergies. Symptoms of celiac disease include anemia, constipation or diarrhea, bloating, gas, headaches, skin rashes, joint pain and fatigue. Some people who don’t have celiac disease may also have symptoms when they eat gluten; this is called nonceliac gluten sensitivity. These people may benefit from a gluten-free diet also. Switching to a gluten-free diet is a huge change and it may take time to get used to it. However, these days you’ll find many products that are adequate substitutes for foods containing gluten. These products are often made with rice or potato flour instead of wheat products. Just check to be sure the label says the item is “100 percent gluten-free.” Some foods have “stealth” gluten. You need to be careful about malt (made from barley) and
hydrolyzed vegetable protein, which often contain wheat. Even some traditional breakfast cereals have gluten. While oats don’t contain gluten, they can increase symptoms such as bloating, diarrhea and abdominal pain. Corn- and rice-based cereals are good alternatives, but read the labels carefully because some may contain malt. The toughest part about going gluten free could be bidding farewell to bread. Other foods that will be off limits include croissants, hamburger buns, muffins, bagels, scones and pizza. Even pasta is usually made from wheat, so you need to avoid macaroni, spaghetti, shells and spirals if you are on a gluten-free diet. Instead, look for pasta made from corn, rice or quinoa. Cakes, pies, cookies and other such treats need to be avoided as well because they are often loaded with wheat flour. To satisfy your sweet tooth, try gumdrops, plain hard candies and marshmallows. Most beers are made with barley malt, though some gluten-free beers are available. Still, it is best to check with your doctor about whether these are safe for you. You can have numerous other gluten-free drinks, such as fruit juices, cider, port, liqueurs, fizzy drinks, cordials and sherry. Potatoes, rice, wine, eggs, fish, meat, fruits, vegetables and milk products are all gluten free. Such grains as arrowroot, amaranth, buckwheat, cornmeal, flax, millet, soy, sorghum, tapioca and teff and rice, soy, corn, potato and bean flour are all gluten free. But people with celiac need to avoid wheat products such as spelt, semolina, kamut,
graham flour, farina and durum flour. They should also avoid food additives, such as malt flavouring, modified food starch and others. Some medications and vitamins use gluten as a binding agent. Processed cheese (spray cheese, for example) may contain gluten, but real cheese is gluten free. Seasonings and seasoning mixes can contain gluten. Even a little bit of gluten can be enough to cause symptoms for someone with celiac disease, so ensure you minimize the risk of cross contamination with gluten-containing foods. Wash down kitchen surfaces before use, use separate butter, spreads and jams to reduce crumbs and invest in some toaster bags to keep your gluten-free bread separate.
The toughest part about going gluten free could be bidding farewell to bread.
References: • • • • • •
Beyond Celiac (www.beyondceliac.org) Coeliac UK (www.coeliac.org.uk) Gluten-Free Living (www.glutenfreeliving.com) Good Food (www.bbcgoodfood.com) Mayo Clinic (www.mayoclinic.org) WebMd (www.webmd.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+.
A DIET FOR HEALTH & WEIGHT LOSS MEDITERRANEAN REGIME IS A LIFESTYLE AS WELL By Jean Jeffers, Staff Writer Have you noticed? Look around and you’ll see a majority of Americans who are either overweight or obese. Look in supermarkets and you’ll see a plethora of food products, many of them processed or high-fat and/or sweet laden. Consuming such a diet often leads to poor health and weight gain. It is not surprising that the leading cause of death in the United States is heart disease. A number of diseases, including pre-diabetes, diabetes, stroke and depression, are linked to how we eat and how overweight we are. Today much more is known about proper diet in relation to health. Researchers have shown vitamin-filled, antioxidant-rich, high-fiber foods help prevent many diseases, thus keeping our bodies and minds healthy. The Mediterranean diet is an eating plan – a lifestyle, really – that assists in proper nutrition and weight loss. Michael Ozner, M.D., in his book, “The Miami Mediterranean Diet,” says this diet will help people lose weight and prevent the occurrence of such illnesses as heart disease, Alzheimer’s disease, arthritis, asthma, cancer, chronic obstructive lung disease, diabetes, high blood pressure and other conditions. The Mediterranean diet, says Ozner, is full of fruits and vegetables and rich in antioxidants, all of which help prevent damage to your body’s cells, thus lowering the risk of certain diseases. The diet features whole-grain foods rich in fiber, which has been shown to help balance cholesterol and also prevent some forms of cancer. In addition, the diet decreases inflammation, which has been strongly linked to the development of heart disease, cancer and other ailments such as arthritis.
The Mediterranean diet is an eating plan – a lifestyle, really – that assists in proper nutrition and weight loss. The Mediterranean diet includes olive oil as a key ingredient. Olive oil contains monounsaturated fat, the type of fat beneficial for heart health. It also helps decrease LDL (bad cholesterol) while increasing or maintaining HCL (good cholesterol). And for an added perk: It helps you lose weight. With this diet, a variety of nuts are recommended as a good source of healthy fat and omega 3 fatty acids, but they must be eaten in small amounts. Beans are rich in soluble and insoluble fiber, thus curbing the appetite and further reducing cholesterol. Oily fish, prevalent in the diet, provides a rich source of protein and omega 3 fatty acids. Red wine is often a part of a Mediterranean meal. Ozner says it contains polyphenols and resveratrol, two substances that help promote heart health. He cautions wine consumption should not exceed two 5-ounce glasses per day. Grape juice is an easy substitution. This diet is good for weight loss because it includes healthy foods that have a high satiety value. Trans fats, which are associated with weight gain and obesity, are avoided in favor of healthier fats. In addition, says Ozner, “The inclusion of complex carbohydrates rather than simple carbohydrates and the avoidance of refined sugars linked with obesity makes the eater feel full longer, thus contributing to weight loss.” The Mediterranean diet is considered to be “a way of living, a prescription for a healthy and
long life,” says Emma Katie in her book, “365 Days of Mediterranean Diet Recipes.” It is a way of life that encourages relaxation, freedom from excessive stress and the habit of daily exercise.
About the Author Jean Jeffers is an RN with an MSN from University of Cincinnati. She is a freelance writer whose articles have appeared in written for Christian Living in the Mature Years & Diabetes Health.
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By Angela S. Hoover, Staff Writer Since 2012, meal kit delivery has become a $400 million market that is projected to increase tenfold in the next five years, according to the food industry research and consulting firm Technomic. Currently, there are more than 100 meal kit delivery services nationwide with new ones starting all the time. Will one of these services work for you? The commonly advertised appeal of these services is convenience: Have all the ingredients and a recipe delivered to your home – no shopping necessary. “Freshness” is another benefit the services advertise. However, these services appeal mostly to individuals and families that want an interactive, hands-on culinary experience. The true benefit of these services is getting to try your hand at original recipes without having to shop for the ingredients. It’s more of a foodie experience. Still, consumers ask pertinent questions about the services. How Healthy Are They? Consumer Reports had nutrition experts test five popular meal delivery services. The ingredients were all fresh but not all services furnished enough nutrition information for their meals, said Kimberly Gudzune, M.D., M.P.H., an obesity-medicine expert and assistant professor at the Johns Hopkins University School of Medicine. Hello Fresh listed the most information on its recipe cards, including calories, fat content, saturated fat, carbohydrates, protein, fiber, sodium and sugars. Others provided only calories. To determine how healthy the meals were, all the above factors were calculated using a nutritional database program. The experts were most concerned with the high sodium content of many of the meals. Almost every recipe called for seasoning ingredients with salt several times – as many as five times for one recipe. Half the dishes had more than 770 milligrams of sodium, more than a third of the maximum recommended daily intake of 2,300 milligrams. Ten dishes had more than 1,000 milligrams per serving. How Do They Taste? The Consumer Reports panel of nutritionists and subscriber members gave 24 of the 27 recipes tested an “Excellent” or “Very Good” score for taste. The recipes included ingredients unfamiliar to many people, such as Korean rice cakes, hemp herb dressing, udon noodles and Poblano peppers. “A meal delivery service is a great way to try new things,” said Amy Keating, R.D., who oversaw the testing. How Much Do They Cost? The panel bought the ingredients for five meals – one from each service – at the supermarket and calculated the cost of each ingredient used for one portion of a recipe. For most of the dishes, the cost was roughly doubled when using a meal kit delivery service. For instance, Blue Apron’s Spring Chicken Fettuccine was $9.99 as opposed to $4.88 for buying the ingredients at the supermarket. Green Chef ’s Greek Chicken Bowl was $13.49 (including shipping) as opposed to $10.49 at the supermarket. Most of the Consumer Reports panelists whose annual income ranged from less than $25,000 to more than $150,000 considered meal delivery services a good value. Others considered factors other than dollar-to-dollar comparisons to attribute value, such as not having the time or energy to plan meals out every week and grocery shop. Only you know your own circumstances, preferences and biases to conclude whether these services are economically good. However, nearly all the services have introductory offers from discounts to free trials, so you could always give it a go if you wish.
The commonly advertised appeal of these services is convenience: Have all the ingredients and a recipe delivered to your home – no shopping necessary.
September 2017 –COLUMN PROVIDED BY–
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Your Very Best Nutrition Information Resource LET FOOD BE YOUR MEDICINE By John A. Patterson MD, MSPH, FAAFP The Harvard School of Public Health (HSPH) is the world’s premier nutrition education resource. Harvard Medical School and the Department of Nutrition at HSPH developed the Healthy Eating Plate to provide the general public with up-to-date, science-based nutrition education. They recognized the need to provide more scientifically accurate information than is provided by the U.S. Department of Agriculture’s (USDA) MyPlate, which does not accurately reflect current, science-based nutrition advice. The USDA has a dual mandate to (1) promote U.S. agricultural products and (2) advise the U.S. public on best nutrition practices. Lobbying by special interest groups weakens the scientific credibility of the USDA’s public nutrition advice, leading to recommendations that are not entirely consistent with current scientific evidence. HSPH’s Healthy Eating Plate is based purely on a critical review of the best scientific nutrition research without lobbying pressure from special interests. So how does the Healthy Eating Plate differ from MyPlate? The Healthy Eating Plate emphasizes the health and nutritional advantage of whole grains over refined grains, which lose nutritional value in the refining process.
Switching from refined grains to whole grains can make a huge difference in your health. Whole grains retain more fiber, vitamins, minerals, antioxidants and phytochemicals – naturally occurring chemicals with benefits for promoting health and preventing disease. Eating whole grains can help lower cholesterol and blood pressure, reducing the risk of blood clots, strokes and heart disease. Whole grains help moderate blood glucose and insulin levels, reduce cancer risk and can contribute to longer life. Refined grains such as white bread and white rice are metabolized like sugar in the body, contributing to the epidemic of obesity, heart disease and diabetes. MyPlate did not initially distinguish between whole grains and refined grains. It now suggests at least half your grains be whole rather than refined. In contrast to the USDA’s recommendation regarding protein, the Healthy Eating Plate stresses the importance of healthy protein. Based on the best available scientific evidence, consumers are urged to eat healthier proteins such as fish, poultry, beans and nuts. We are encouraged to limit red meat and avoid processed meat, which raise the risk of obesity, heart disease, diabetes and colon cancer. MyPlate does not distinguish these unhealthy protein sources from healthy ones. The Healthy Eating Plate encourages us to eat a wide variety of fruits
and vegetables to obtain a healthy mix of the many nutrients they contain. We are especially urged to eat dark green, leafy vegetables and those that are red, yellow and orange. This variety can help lower blood pressure and the risk of heart disease and stroke. It can help prevent some types of cancer, eye conditions and digestive problems. The Healthy Eating Plate also highlights the problem with our favorite vegetable: potatoes. We are advised to limit our consumption of potatoes, including French fries, since they are loaded with a form of starch that has the same effect on blood sugar as refined grains, sugar and other sweets. While MyPlate also recommends this wide variety of fruits and vegetable, it contains no advice about limiting the consumption of potatoes. The Healthy Eating Plate recommends using healthy oil, including olive, canola and other plant oils in recipes, on salads and in cooking. Healthy fats can help control cholesterol levels and benefit the heart. HSPH advises limiting the use of butter and completely avoid trans fat. MyPlate makes no recommendation regarding dietary fat. This is a serious omission and one that should be corrected in future updates to MyPlate.
Switching from refined grains to whole grains can make a huge difference in your health.
What should you drink? The Healthy Eating Plate recommends drinks with no calories, including plain water and unsweetened coffee and tea. It urges consumers to avoid sugary drinks, including commercial sweetened waters, which are major contributors to the epidemics of obesity and diabetes. We are urged to limit milk and dairy to one to two servings per day. High dairy consumption may be associated with increased risk of prostate and ovarian cancer. We are advised to limit fruit juice to a small glass a day because of its sugar and calorie content. MyPlate suggests dairy at every meal, despite scientific evidence against this recommendation, and also allows fruit juice to count as a fruit serving. The Healthy Eating Plate recommends regular physical activity as part of the answer to our global epidemic of obesity. MyPlate makes no physical activity recommendation. You can be healthier and live longer by making smart nutrition choices. The Healthy Eating Plate and The Nutrition Source at Harvard’s School of Public Health are your best resources for nutrition advice for living a longer, healthier life. Recommended Resource • The Nutrition Source, Harvard School of Public Health www.hsph.harvard.edu/nutritionsourc
About the Author Dr. John Patterson is past president of the Kentucky Academy of Family Physicians and is board certified in family medicine and integrative holistic medicine. He is on the family practice faculty at the University of Kentucky College of Medicine and the University of Louisville School of Medicine, Saybrook University’s School of Mind Body Medicine (San Francisco) and the Center for Mind Body Medicine (Washington, D.C.). He operates the Mind Body Studio in Lexington, where he offers integrative medicine consultations. He can be reached through his Website at www. mindbodystudio.org.
For advertising information call 859.368.0778 or email email@example.com | September 2017
WHY ARE MANY PEOPLE OPPOSED TO GMOS?
Glyphosate is a pesticide and weed killer that is a key ingredient in Monsanto Roundup.
REGULATORY AGENCIES STUDY “SUBSTANTIAL EQUIVALENCE” By Angela S. Hoover, Staff Writer
The peer-reviewed study, led by Dr. Michael Antoniou at King’s College London, described the effects of genetic engineering on the composition of a genetically modified Roundup-resistant GMO corn variety named NK603. NK603 was assessed as substantially equivalent based on a nutritional composition analysis and granted market approval. However, the relatively crude analysis may miss subtle yet important differences between GMO and non-GMO food. For example, the compositional analysis includes measurements of total protein content, but this is less important than the profile of different types of proteins. Major compositional differences were found from in-depth analysis of proteomics (types of proteins) and metabolomics (small biochemical molecules). The results showed not only disturbances in energy utilization and oxidative stress (damage to cells and tissues by reactive oxygen), but large increases in certain substances (polyamines). The increased polyamines in GMO corn can produce various toxic effects. They enhance the effects of histamine, heightening allergic reactions, and have been implicated in the formation of carcinogenic substances called nitrosamines. Samples of NK603 were from fields that were and were not sprayed with Roundup over two growing seasons. Rats fed this corn presented signs of a higher incidence of liver and kidney damage. A total of 117 proteins and 91 metabolites were found to be
significantly altered in the NK603 corn by the GM transformation process. The process also results in profound compositional differences in NK603, demonstrating that this GMO corn is not substantially equivalent to its non-GMO coun-
Genetically modified organisms (GMOs) are food crops that have been genetically modified in some way. This is different from crossbreeding and hybridization because it directly alters the genome of the organism, either by adding or removing certain genes. Most GMOs are modified to withstand pesticides. Many people are opposed to GMO crops because of glyphosate, a pesticide and weed killer that is a key ingredient in Monsanto Roundup. Glyphosate has sparked numerous lawsuits, independent (non-industry funded) research, legislation, bans and instances of collusion between industry, regulators and researchers. Cancers and liver and kidney malfunctions have appeared in animals at glyphosate levels below FDA recommended amounts. Glyphosate has been detected in breastfeeding-mother’s milk and most recently, glyphosate levels above the recommended amounts for safety have been found in many popular packaged foods. A 2016 study showed there are major molecular differences between GMO and non-GMO corn. This led to an investigation into the industry and regulatory position of “substantial equivalence” and also raises serious safety implications. Substantial equivalence is a key starting point regulatory agencies request for assessing the safety of a GMO crop and food. If an analysis for nutrients and known toxins shows the composition of a GMO crop is in a similar range to that present in the non-GMO variety, it is deemed to be substantially equivalent and to require little if any further safety testing.
terpart. The researchers call for a more thorough evaluation of the safety of NK603 corn consumption on a long-term basis. The research was published in Scientific Reports, an online, open-access journal from the publishers of Nature.
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Family Eyecare Associates
105 Crossfield Drive, Versailles KY 40383
(859) 879-3665 www.myfamilyvision.com
Tomatoes No Longer Considered ‘Poison Apples’
increase; and they will never be as flavorful as locally produced vine varieties.
Originating in Mesoamerica, tomatoes were part of the Aztecs’ diet as early as 700 A.D., but they weren’t gown in Britain until the 1590s. First arriving in southern Europe in the early 16th century via Spanish conquistadors returning from Mesoamerica, the tomato was considered a “poison apple” for nearly 200 years because some aristocrats died when the acid in tomatoes leached lead from pewter plates. Europe began embracing the tomato after the invention of pizza in Naples around the 1880s, but it took England and America a while to come around. Today, tomatoes are the world’s highest-value fruit crop. Farmers produced more than 170 million tons of them worldwide in 2014, according to the Food and Agriculture Organization of the United Nations. Mass-produced varieties are large, travel well, store for weeks and are inexpensive, but they lack the original flavor and taste that made them so desirable in the beginning, according to a new genome study published in the journal Science in January. The original tomato taste has been bred out of existence, so geneticists are trying to return tomatoes to their full-flavored past. Scientists charted the genetic path and found key flavor-enhancing genes that dwindled or disappeared as the tomato changed over the past 150 years. The essence of true tomato taste is incredibly complex, with flavor layers involving acids and sugars (which switch on taste receptors) and compounds called volatiles (which stimulate smell receptors). “The tomato is not like many of the common fruits you might think of, like bananas or strawberries, where if I just gave you one volatile you’d say, ‘Oh, that’s a banana,’” said Harry J. Klee, crops genetics researcher and professor of horticultural sciences at the University of Florida. “There are at least 25 different volatile chemicals and aroma compounds that contribute to the flavor of a tomato. Of those volatiles, 13 are significantly reduced in the modern varieties.” Although the researchers believe it’s possible to improve the flavor of commercially produced tomatoes, there are some caveats: Commercial crop yields will drop by 10 percent; the price will
Recent studies suggest what we eat could modify our genes and potentially those of future generations. Epigenetics is the study of how different biological and environmental signals affect gene expression. Rather than change DNA itself, epigenetic signals can, for example, prompt changes in the number of methyl chemical groups attached to a gene, turning it on or off. Diets are important sources of epigenetic signals. Scientists are investigating how eating habits modify gene expression in adults and their offspring. A famous example is the Dutch Hunger Winter in 1944, when a famine struck the western Netherlands, forcing the population to live on between 400-800 calories a day. Scientists discovered babies conceived, carried and delivered during this period had elevated rates of obesity, altered lipid profiles and cardiovascular disease in adulthood. A 2014 study published in the journal Epigenetics showed intriguing results. Scientists at Karolinska Institute in Sweden asked 23 men and women to bicycle using only one leg for 45 minutes four times a week over three months. Comparing muscle biopsies before and after the experiment, researchers discovered new patterns had developed on genes associated with insulin response, inflammation and energy metabolism in the exercised muscle. Even emotional traumas can be transmitted to subsequent generations through epigenetic inheritance, according to a 2016 study at New York’s Mount Sinai Hospital published in the journal Biological Psychiatry. The study suggests the genes of the children of Holocaust survivors showed evidence of an increased likelihood of stress disorders. Better understanding of this relationship could help prevent or treat diseases such as obesity, diabetes, coronary artery disease, cancer and Alzheimer’s. Drawing clear relationships between epigenetic signals and disease is difficult. “In animal studies we’ve seen changes in diet may impact risk (for disease) but it’s not yet clear in humans,” said Moshe Szyf, a geneticist at McGill University Medical School in Montreal. Besides diet, exercise, environment and mood may effect gene expression.
Your Diet Can Change Your DNA
NATURE’S BEAUTY Chamomile
Sleep well with the help of the earth apple By Tanya Tyler,
Have you ever suffered through a bout of insomnia and had someone tell you to try drinking a cup of chamomile tea to help you sleep? Chamomile is a daisy-like plant often employed in herbal medicine. Over the centuries as people have used it, chamomile has been touted to treat a wide range of ailments, from hay fever to menstrual cramps to ulcers, hemorrhoids and, of course, insomnia. Your shower gel, shampoo or skincare lotion may contain chamomile, which is said to treat conditions such as sunburn, eczema and psoriasis. It may speed the healing of skin ulcers, wounds or burns. Two types of chamomile, Roman and German, are most frequently used in these types of applications. Chamomile is said to have anti-inflammatory, analgesic and disinfectant properties. The plant’s flowers contain volatile oils such as bisabolol and matricin as well as flavonoids and other therapeutic ingredients. Once you’ve drunk your tea, use the teabag to help soothe your eyes. The Flower Expert (www.theflowerexpert.com) says chamomile is probably the most widely used relaxing herb in the Western world. It’s native in many European countries and is cultivated in Germany, Egypt, France, Spain, Italy, Morocco and parts of Eastern Europe. This “earth apple” is available as dried flower heads or as a liquid extract as well as tea. It’s called earth apple because the flowers have a scent reminiscent of apples. Its Spanish name, Manzanilla, means “little apple.”
According to Mountain Rose Herbs (wwwmountainroseherbs.com), chamomile was revered in ancient Egypt for its healing properties and was also used as an offering to the gods. In Europe, chamomile has been utilized as a panacea for digestive health. Herb Wisdom (www.herbwisdom.com) says chamomile gained popularity during the Middle Ages, when people began using it as a remedy for numerous medical complaints, including asthma, colic, fevers, inflammation, nausea, skin diseases and cancer. Native Americans have used chamomile and related species since their introduction to the Americas. Cherokee people drank the tea to promote regularity and the Kutenai and Cheyenne tribes made jewelry and perfume out of the dried flowers.
Folklore says chamomile has magical properties that attract money. Over the past 20 years, research has confirmed many of the traditional therapeutic claims for chamomile using pharmacological methods. This research showed chamomile does have antipeptic, antispasmodic, antibacterial, antifungal and antiallergenic capabilities. Chamomile is now included in the pharmacopoeia of 26 countries. More recent research identified chamomile’s prowess as an anti-inflammatory and as a muscle relaxant with sedative properties. Animal studies show chamomile contains substances that act on the same parts of the brain and nervous system as anti-anxiety drugs. Are there any precautions against using chamomile? The National
Institutes of Health says pregnant women should not consume chamomile because it can trigger uterine contractions that may cause miscarriage. Also, if you are allergic to ragweed pollen, chamomile preparations may cause you to have an allergic reaction. Chamomile may interfere with blood thinners. Before trying any herbal supplement, be sure to talk to your primary care physician. About the Author • Herb Wisdom (www.herbwisdom.com) • Mountain Rose Herbs (wwwmountainroseherbs.com) • The Flower Expert (www.theflowerexpert.com)
Chamomile is probably the most widely used relaxing herb in the Western world.
APPOINTMENTS AVAILABLE WITH FPA PROVIDERS AT BOTH LOCATIONS
Family Practice Associates of Lexington, P.S.C.
1775 ALYSHEBA WAY SUITE 201
2040 HARRODSBURG ROAD, SUITE 300 CHECK US OUT ON THE WEB
–COLUMN PROVIDED BY–
859.278.5007 | fpalex.com 1175 Alysheba Way, Lexington KY
Exercise and Nutrition Are Keys to Long-Lasting Weight Loss By Dr. David Dubocq Anyone who wishes to lose weight and keep it off has to face the grim truth that this goal will never be achieved without some hard work – exercise – and a change in eating habits. Exercise and nutrition are the key ingredients to long-lasting weight loss. The best approach is a combination of consuming fewer calories while getting more exercise. A nutritious diet works handin-hand with exercise to get your weight down. It is much better for your overall health to avoid pharmacological solutions – no pills, no exotic supplements – in your quest to lose weight, focusing instead on developing healthy eating habits. And you have to move as well. You have to exercise at least 30 minutes a day. For those who say they have no time to exercise, there are many ways to incorporate movement into your day. You don’t have to work out 30 straight minutes; you can break it up into three 10-minute sessions. For starters, take the stairs
instead of the elevator at work. Even going up a couple of flights will be beneficial. During breaks, walk around the office if possible. Once you get home, take your dog for a walk or get a friend to go with you. During the evening while you’re watching TV, do some stretches or jumping jacks or work with light weights during commercials. If you find something you enjoy doing, you’ll stick with it even during the tough times when you feel you’re not making any progress and the needle on the scale won’t move. If you want to lose weight, you’ll need to cut the number of calories you take in. This means eating fewer processed foods and incorporating more fresh fruits and vegetables into your diet. Vegetables and fruits contain few calories and lots of fiber. Studies show people who eat vegetables and fruits tend to weigh less. In addition, cut down on sugar and refined carbs. Don’t go to the extreme of eating too few calories. This can seriously damage your health because you won’t get the nutrients and vitamins you need. Your metabolism
will slow down because your body thinks it’s starving and it will go into survival mode, breaking down muscle to get to the glucose stored inside. Muscles burn calories nonstop, but the less muscle you have, the fewer calories you burn. Here are a few more tips to help you in your weight-loss endeavors: 1. Eat small snacks several times a day to keep your energy up. Your snack should combine a protein and a carbohydrate, such as a hard-boiled egg or yogurt and a slice of whole-grain bread. Other good choices include apples, half a turkey wrap or low-fat peanut butter on a multigrain cracker or rice cake. 2. Pay attention to portion size. You may want to use a smaller plate to help you eat less. 3. Drink water. Staying hydrated is very important for overall body health. 4. If you are not allergic, eat a handful of nuts and drink a large glass of water 20 minutes before dinner. This will help curb your appetite. 5. During meals, keep your food in the kitchen, not on the dining
You don’t have to work out 30 straight minutes; you can break it up into three 10-minute sessions.
room table, so it is not as easy to have a second helping. Aim to lose about one or two pounds a week. Before beginning any exercise or weight-loss program, be sure to consult with your primary physician. About the Author Dr. David Dubocq is a native of New York State. He came to Family Practice Associates of Lexington in 1998. Dr. Dubocq believes “we need to work together as a team to help you and your family reach your highest level of health so you can enjoy the precious gift of life.” Dr. Dubocq is also an artist and is responsible for many of the original works of art around the office. He teaches elementary school children about sculpture and has made several collaborative works with them. He is the co-founder of the Lexington Extraordinary Art Project (LEAP), a nonprofit organization dedicated to the enrichment of the Lexington community through public art. Dr. Dubocq is part of the community-based faculty at the University of Kentucky College of Medicine.
September 2017 | Read this issue and more at www.healthandwellnessmagazine.net |
septem events SEPT. 2017
Submit your healthy event listings: firstname.lastname@example.org
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 email@example.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
6:30-8:00 PM (come as early as 6:00 to slow down and relax). No prior experience of yoga or medita-
For advertising information call 859.368.0778 or email firstname.lastname@example.org | September 2017
mber tion required. Mobilize your inner resources for promoting health, self care and managing the stress of caregiving, burnout and chronic disease. Cultivate your innate happiness, peacefulness and compassion. Study and practice in a supportive group. Gentle yoga or mindful movement, deep relaxation, sitting meditation followed by discussion. Cost $10 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
Thursdays (Sept 7) Mindfulness-Based Stress Reduction (MBSR) Thursday series beginning September 7th. The ‘gold standard' mindfulness course. 8 week series with orientation Tuesday September 5th or Wednesday the 6th. Learn to promote resilience, manage stress, prevent burnout and cultivate compassion. Instructor: John A. Patterson MD, MSPH, FAAFP. Mind Body Studio 517 Southland Drive, Lexington, KY 859-373-0033. Full details at www. mindbodystudio.org/?page_id=1262. Discount for UK employees, spouses, retirees and covered dependents.
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. Cost $10. 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
A summer concert series featuring genres to include jazz, bluegrass, indie rock, blues and folk. In addition to the live music, there will also be food trucks. Bring your lawn chairs/blankets and come enjoy the music. 7:00pm – 9:00pm at the MoonDance Amphitheater, 1152 Monarch Street, Lexington, KY.
September 5 Eat, Move, Lose Weight Support Group 12 – 1 pm, Lexington-Fayette Co. Health Department PH Clinic South, 2433 Regency Road. Free weight-loss support group appropriate for anyone wishing to lose weight or maintain weight loss. Share struggles and ideas with others. Held first and third Tuesdays most months. For more information and to confirm the group is meeting, call 288-2446.
September 6 Gestational Diabetes Class 1 – 2 pm, Lexington-Fayette Co. Health Department PH Clinic South, 2433 Regency Road. Free class for pregnant women diagnosed with Gestational Diabetes to learn about controlling blood sugar to have a healthy pregnancy. For more information or to pre-register, call 288-2446.
Saturdays LEXINGTON FARMER'S MARKET
Cheapside Park, Downtown Lexington 7am–2pm
Browse jewelry, cosmetics, home décor, unique gifts and more from 10am–3pm at Hartland Hills, 1005 Tanbark, Lexington, KY. Craft and vendor show is open to the public.
September 9 Superhero Run Presented by Aetna, the 5K run (for all) starts at 9:00am at the Kentucky Horse Park. 1K (for kids) starts at 8:30am. Festival and prizes to follow. Support CASA of Lexington, which works to ensure that all victims of child abuse and neglect are given a chance to thrive in a safe, permanent home. www.lexingtoncasa. com/2017superherorun for info or to register.
In the Beautiful Red River Gorge CAMPING CABINS AND PRIMITIVE CAMPSITES ALSO AVAILABLE
Call or visit website for reservations.
(606) 668-2599 email@example.com www.kentuckywildflowersllc.com
September 16 A Day of Mindfulness-Based Stress
Reduction for Body, Mind and Heart Saturday September 16th from 9AM-4PM. The goals of this retreat-like workshop are to: Promote resilience, positive psychology and emotional intelligence, prevent burnout from work and caretaker stress, help you mobilize your own inner resources for healing, learn safe and effective mind-body skills for managing stress-related chronic conditions, and relax the body, quiet the mind and open the heart. Facilitator: John A. Patterson MD, MSPH, FAAFP. Cost $45-75 sliding scale (Further discounted for UK employees). Location Mind Body Studio 517 Southland Drive Lexington. Full details at http://www.mindbodystudio.org/?page_id=1020. Pre-registration required by calling 859-373-0033 and emailing firstname.lastname@example.org
The Run to Remember is a 4.03 mile run/walk held at Coldstream Park in Lexington to remember and honor 403 New York City Firefighters, Police Officers and Port Authority Police Officers who died in the line of duty on September the 11th, 2001 in response to the terrorist attack on America. The Run to Remember is a fundraiser for UK Children's Hospital. Start time: 7:00pm, end time 10:00pm. $25 Race fee ($20 prior to August 29). https://runsignup.com to register or for more info.
September 9 Craft and Vendor Show
RENT THIS CABIN
September 1 Summer Nights in Suburbia
September 8 Lexington Fire Dept. Run/Walk to
September 25 Health Chats about Diabetes
10 – 11 am, The Refuge Clinic, 2349 Richmond Road Suite 220, Lexington. Free. Join us to discuss tips to manage and control diabetes in practical ways. For more information, call 2882446. Sponsored by the Lexington-Fayette Co. Health Department.
September 26 Fayette Co. Diabetes Coalition meeting
1:00-2:00 Lucky’s Market Community Room, 1030 S Broadway, Lexington, KY 40504. Open to anyone concerned about diabetes and interested in making an impact in our community. Check out Fayette County Diabetes Coalition on Facebook or call 859-288-2347.
September 30 Craft and Vendor Show Browse jewelry, cosmetics, home décor, unique gifts and more from 11am–3pm at Bridgepointe at Ashgrove, 5220 Grey Oak Lane, Nicholasville, KY. Craft and vendor show is open to the public.
ONGOING EVENTS Continued on p.23
–COLUMN PROVIDED BY–
Family Eyecare Associates 105 Crossfield Drive, Versailles, KY 40383 859.879.3665 | www.myfamilyvision.com www.kentuckyvisiontherapy.com
Put an Eye Exam on Your Back-to-School To-Do List by Dr. Rick Graebe, FCOVD Family Eyecare Associates and Vision Therapy The American Optometric Association recommends preschool children receive a complete vision exam at the ages of 6 months, 3 years and 5 years. It is particularly important a child have a complete evaluation in the summer prior to entry into kindergarten. Kentucky was the first state to make a law that says you have to have an exam by a optometrist or ophthalmologist the first time you enter Kentucky public schools. The main thing is to make sure children are seeing the black/ whiteboard. About 85 percent of what your child will learn in class will be taught through visual systems, so you want to be sure his or her eyes are in prime condition. While you may expect your eye doctor to have your child read letters off a Snellen eye chart, at Family Eyecare Associates, there is much more to an eye exam than that. One factor the doctor will look at is how well your child’s eyes work together. The eyes need to aim, move and work in coordination. Some children learn to do this properly while others do not. Weaknesses in binocular (twoeyed) vision and eye-teaming skills can cause numerous learning difficulties. A major eye problem in children is amblyopia or lazy eye. With amblyopia, the brain has learned to prefer
one eye over the other. If one eye sees clearly and the other sees a blur, the brain will suppress the eye with the blur. The brain figures out the world makes more sense if it doesn’t pay too much attention to the weaker eye. To a child, this seems normal; he doesn’t know he isn’t seeing properly. Unknowingly suppressing the weak eye keeps it from reaching its potential – and the child, too. In early childhood, amblyopia is not too problematic, but when the child goes to school, it makes learning more difficult. When the two eyes don’t work together, the child can’t make the step up to higher-level activities. Being able to properly use both eyes will help children as they transition from “learning to read” to “reading to learn.” A comprehensive eye exam will uncover the problem and give the eye doctor options to suggest for treatment. These options include eyeglasses, eye drops or a patch. Prepare your child for what to expect at the doctor’s office. Generally, eye exams don’t hurt and there are no shots. The optometrist will shine a light in the child’s eyes and the instruments may be unfamiliar, but there isn’t anything to be afraid of. Let your child know the eye exam is going to help him see better and do better in school. Vision is without question our lead sense. It is the primary input for
While you may expect your eye doctor to have your child read letters off a Snellen eye chart, at Family Eyecare Associates, there is much more to an eye exam than that.
learning throughout our whole lives. Because vision is learned, it can also be relearned. Children need to get off to a good start so they can be lifelong learners. They need to learn good focusing and pointing skills. Get your child’s eyes examined early so she’ll have a solid, balanced foundation for vision and learning.
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.
EVENTS continued from page 21
Bluegrass Ovarian Cancer Support
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
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.
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.
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 email@example.com.
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.
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 (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.
GRASP is the acronym for Grief Recovery After a Substance Passing. This support group aims to provide mutual empathy and understanding for parents and loved ones of those who have died of an addictive disease. All members of GRASP have this experience in common, and we do ask that prospective members contact the group coordinator, Anne Roberts--at 859-576-7082, or PJC863@ aol.com--before coming the first time to a GRASP meeting.
September 2017 | Read this issue and more at www.healthandwellnessmagazine.net |
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For real staying power, eat a combination of good protein and a little bit of fat.
Healthy Snacks Ensure Diet Success PORTION SIZE MAKES THE DIFFERENCE By Harleena Singh, Staff Writer When it comes to snacking, we often think of foods that are high in added fats or sugar. But there are many other snack options if you choose wisely. Regardless of how many snacks your meal plan includes, the key to controlling blood glucose and avoiding weight gain is portion size. Here are some healthy snack ideas for diet success: 1. Almonds and raspberries. Combine nine almonds with a handful of raspberries. Because they are high in protein, almonds are ideal for sating the appetite. They are also rich in monounsaturated fats and a good source of vitamin E. However, they are high in calories, so combining them with a handful of raspberries makes for a healthy snack. 2. Homemade trail mix. This combination of walnuts, mini chocolate chips and raisins is a satisfying, healthy snack for a dieter – if portion sizes are kept in check. 3. Apple slices with low-fat cheese. Fruits and
vegetables are great choices for diet-friendly snacking. Apples are packed with fiber, water and antioxidants. Cheese gives you the calcium your bones need. 4. Tomato soup with baby carrots. A mini-meal snack is a good idea when dinner is a long way off. The combination of soup and carrots is not just filling; it also gives you lots of body-healthy nutrients such as potassium, cancerfighting lycopene and beta carotene. 5. Egg salad. For real staying power, eat a combination of good protein and a little bit of fat. A homemade egg salad fits the bill. Chop one whole egg and one egg white and mix them with a tablespoon of reduced-fat mayonnaise. One goal of eating healthy snacks is to ensure you get more whole grains, fruits, vegetables and low-fat milk products. You can make smart snack choices by finding healthier substitutes for highfat snacks. For example, if you like potato chips and creamy dips, try having baked tortilla chips with hummus or bean dip instead. Other healthy snacks include yogurt, string cheese, popcorn, whole-wheat crackers, unsalted nuts, pretzels, baby carrots and cherry tomatoes. You can mix
fresh or frozen berries with low-fat yogurt or top whole-grain crackers with low-fat cottage cheese and sliced tomatoes or red pepper strips. Fresh or canned fruit mixed with cottage cheese is another healthy snacking option. Or make a cheese quesadilla with a corn or whole wheat tortilla, shredded cheese and salsa. Another great snack idea is to wrap a slice of smoked salmon around an asparagus spear. Smoked salmon is rich in omega-3 fats that contribute to healthy brain function and helps the heart, joints and general well-being. Asparagus is rich in soluble fiber, which is known to have an effect on degenerative heart disease. Even better, asparagus is a great source of the plant pigment rutin, which, together with vitamin C, can help energize you and protect your body from infection. If you carry healthy snacks already prepared with you, it’s unlikely you would choose to eat a bag of chips or a candy bar.
Make healthier smart snack choices.
References • American Diabetes Association (www.diabetes.org) • Bodybuilding.com • The Jane Plan (www.janeplan.com) • WebMD (www.webmd.com)
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Downtown: 159 North Broadway | 859.252.3411 Southland: 391 Southland Drive | 859.276.1415 Man O'War: 1509 Trent Boulevard | 859.272.3414 www.milwardfuneral.com
Why Funerals and Life Celebrations Matter
realization that life will go on and that it is okay to continue living. Regardless of your religious beliefs, funerals are also an expression of faith. Like living, dying is a natural and unavoidable process. The funeral allows family to more closely by Kim Wade, Community Relations Director, cope with death from a religious and Milward Funeral Directors spiritual perspective. Virtually everyone who comforts family and friends at a visitation and Regardless of the death. Over the course of the attends a funeral or life celebration of your age, following days and weeks, and with experiences a profound sense of there is a good the gentle understanding of those chance that you have attended at around us, we begin to acknowledge their importance and helpfulness. In least one or two funerals. For those the reality of the death in our hearts.” attending funerals over the years, I have personally felt and noticed how people reading this article, there is a Funerals are a public means of this profound experience ultimately greater chance that you’ve possibly expressing our beliefs and feelings attended many more funerals than about the death of someone we love. aids in the grieving process. More than endings, funerals and life celjust two. Unfortunately, over the Dr. Wolfelt states that “Funerals ebrations are bridges of transition. past year, I personally have attended make a social statement that says, As time passes and grief subsides, we more funerals than normal. With come support me. Whether they each funeral I attend, my belief that realize it or not, those who choose funerals are an important ritual to not to have a funeral are saying, help the living acknowledge loss and Don't come support me.” begin the grief process grows even Additionally, funerals services stronger. Funerals do matter. allow us to bring together friends While it is understandable that and family whose support and comFunerals are a public people do not enjoy discussing or passion give the grieving comfort pre-arranging a funeral, I realize and perspective. Dr. Wolfelt says by means of expressing now, more than ever how necessary attending the funeral we are letting our beliefs and feelings it is for the family of the deceased everyone else there know that they to have a funeral, life celebration or are not alone in their grief. about the death of graveside service. While at the funeral, friends and First and foremost, before friends family are able to physically demsomeone we love. and family even arrive for the funeral onstrate their support. When words service, the funeral ritual provides are difficult to find, opportunities an opportunity for immediate family for people to embrace, to touch and member to acknowledge the reality to comfort each other help friends of death and say good bye to their and family show their support to loved one in a private setting. one another. According to Alan D. Wolfelt, With friends and family present, Ph.D. “Typically, we embrace this everyone who is experiencing grief reality in two phases. First we finds comfort in sharing memories, acknowledge the death with our tributes and appreciation for the life minds; we are told that someone of the deceased. The sharing of stowe loved has died and, intellecturies in a safe and supportive setting ally at least, we understand the fact provides most people with hope and
appreciate more fully the relationship that endures. We see that the words spoken and feelings experienced during the visitation and funeral help us reach a place of fond memory and deep appreciation for the person whose life is celebrated. About the Author Kim Wade has been a marketing consultant for more than 20 years specializing in the funeral industry. Currently she is the Community Relations Director for Milward Funeral Director, the 37th oldest continuously operated family business in the Unites States which operates three locations in Lexington including its Celebration of Life Center at 1509 Trent Boulevard. Kim can be reached at firstname.lastname@example.org or 859-252-3411.
Are You Eating Genetically Modified Food?
TRANSGENICS SPARKS SOME CONTROVERSY By Dr. Tom Miller, Staff Writer Genetically modified foods bring some controversy to today’s consumer. Genetically modified organisms (GMOs) can be defined as plants, animals or microorganisms in which the genetic material (DNA) has been altered in a way that does not occur naturally by mating and/or natural recombination. When a gene from one organism is purposely moved to improve or change another organism in a laboratory, the result is a GMO. This is also sometimes called “transgenic” for transfer of genes. There are different ways of moving genes to produce desirable traits. Foods produced from
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or using GMOs are often referred to as genetically modified (GM) foods. If you’ve eaten anything today, chances are you had GMOs. GM foods are made from soy, corn or other crops grown from seeds with genetically engineered DNA. According to the U.S. Department of Agriculture, GM seeds are used to plant more than 90 percent of the corn, soybeans, and cotton grown in the United States. Unless you consciously avoid them, GM foods likely find their way into many of your snacks and meals. Nine genetically modified crops are available today, including corn (both sweet and field), soybeans, cotton, canola, alfalfa, sugar beets, papaya, potatoes and squash. GM apples have been approved and will be commercially available this fall. The National Center for Food and Agricultural Policy estimates 85 percent of U.S. corn is genetically modified. Some clinical researchers believe genetically modified foods are safe, healthy and sustainable, while others claim the opposite. GMOs are engineered to give food more color, increase their shelf life or eliminate seeds. That’s why we can buy seedless watermelons and grapes. Some GM foods also have been engineered to have higher levels of specific nutrients, such as protein, calcium or folate. Proponents of GM foods contend genetic engineering can help us find sustainable ways to feed people in third world countries. Specifically, in countries that lack access to nutrient-rich foods, using GM crops provides nutrient-enriched food for their population. Learn more about GM foods through information provided by the World Health Organization on its Website, www.who.int. You’ll get an overview of many of the main issues and concerns about consuming these foods for human health. The Web site also lists risks and benefits and discusses how such foods are regulated nationally and internationally. Sources and Resources • Fraiture, M.; Herman, Philippe; De Loose, Marc,;Debode, Frédéric; and Roosens, Nancy H. How Can We Better Detect Unauthorized GMOs in Food and Feed Chains? Trends in Biotechnology, 35, 6, 508 (2017)
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September 2017 | Read this issue and more at www.healthandwellnessmagazine.net |
Should You Choose Free Range Livestock? BEEF PRODUCTION OFFERS A VARIETY OF CUTS
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By Jamie Lober, Staff Writer For farmers, free-range livestock has become a hot topic of conversation. “Kentucky has 37,000 beef producers and is the largest cattle state east of the Mississippi,” said Katelyn Hawkins, general member of the beef council of the Kentucky Cattlemen’s Association. From a health standpoint, whether you choose free range or a conventional route of beef production, you are still getting the same nutritional benefits. “No matter what type of beef you choose, as far as the production practice that goes behind it – whether it is grain finished, grass finished, natural, organic or even free range – when you eat it you are getting 25 grams of protein and 10 essential vitamins and nutrients off a 3-ounce portion,” Hawkins said. “Some people choose free range because they do not necessarily fully understand the production cycle and what happens on the farm. They like the idea that there is a free-range option.” There are many reasons to consider free-range livestock. “The main benefits are that it is locally sourced and the dollars stay in Kentucky,” said Nick Carter, agriculture and natural resources agent for the Fayette County Farm Bureau. “In most cases you feel comfortable with how it is being handled.” Some believe free range is a healthy route to take. “Any animal that is fed antibiotics would be
pulled out of this program,” Carter said. “Most of the time when you see these markets, they say they are antibiotic free and hormone free.” At the end of the day, it tends to be about budget and how much you want to spend, as well as personal preference. “It is more of a perception and personal choice as to whether you want to buy free-range products or a conventional product,” Hawkins said. “Just because a product is raised in a more traditional background as opposed to a free-range situation does not mean the care given to that animal is any different. The producers (on both ends of the spectrum) take pride in and care for their animals.” “It just comes down to what somebody wants,” Carter said. “Traditionally in these types of programs, the cost will be higher. It needs to be because there are higher costs involved for the producer.” Beef is a versatile meat. There are so many options for using it that everyone is sure to find something they like. “Those (cuts) that are determined lean by the dietary guidelines include America’s favorite cuts, like T-bone, tenderloin, sirloin and even flank steak,” said Hawkins. You can always serve beef with something to make it even more appealing. “Everyone likes color on their plate, so try a stir-fry recipe or use beef as a salad topper,” said Hawkins.
Some people like the idea of is a free-range option.
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September 2017 | Read this issue and more at www.healthandwellnessmagazine.net |
“With Today’s Breakthroughs,
You Can Eliminate Over-Weight, Fatigue & Pre-Diabetes!” Debbie Callahan, age 67, started with Dr. Miller to lose weight and get her energy back. After just 4 MONTHS she’d lost over 40 pounds and NOW 48 pounds and still losing! Q: Debbie, why did you go to Dr. Miller? A: “I heard Tom Leach (6.30AM radio) talk of Dr. Miller and the results he gets. I could not lose weight, I had tried everything and I couldn’t get my weight down, and my health and energy was getting worse. I really needed to lose weight, but couldn’t.” Q: You’ve been seeing other medical doctors, what about Dr. Miller was different? A: “Dr. Miller made it clear, something was not working correctly in my body. 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 Obesity and Fatigue are being caused by something. Dr. Miller makes complete sense.” Q: What did Dr. Miller do to find out what’s not working correctly in your body? A: “Dr. Miller 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 Pre-Type 2 Diabetes, Fatigue and Over-Weight. It’s very impressive. Q: Debbie, what did Dr. Miller recommend for you to lose weight? A: “He laid out a very clear plan of care. Dr. Miller just lays it all out so clear. He started off by seeing me every week to ensure I would lose weight, and he has amazing instructions on life-style improvements to eliminate weight and then stay healthy. He makes it all clear and provides great printed instructions. I’m really happy with how he treats me as a client.”
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Integrated Care | Nutrition | Chiropractic Dr. Mark A. Miller, DC and Associates, PLLC
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MAKERS Pocket Spectrometer Reveals Molecular Makeup of Anything SCiO is a $250 handheld spectrometer similar to machines used in labs that cost tens of thousands of dollars. The wireless scanner registers the light reflected off an item and transfers the information to an online database that immediately returns the chemical makeup of the scanned item. Consumer Physics says SCiO is based on proven nearIR spectroscopy methods. The physical basis for this material analysis method is each type of molecule vibrates in its own unique way, and these vibrations interact with light to create a unique optical signature. Now it is possible to know exactly what your food is made up of, regardless of labels. An Israeli development team taught SCiO how to tell how much fat is in any salad dressing, how much sugar is in a piece of fruit, how pure an oil is and more. SCiO is not a medical devise and cannot be relied upon to help you avoid allergens. Since it is designed to measure small portions of a sample of food at a time, it cannot guarantee the absence of specific molecules on the plate or in a serving. SCiO can tell you major components of foods with a typical concentration of 1 percent or more, while some allergens can be hazardous even in lower concentrations.
Memory exists because the brain’s molecules, cells and synapses can tell time.
Mind-Blowing Memory Discovery The brain doesn’t contain memories; the brain is memories. Every sensory experience triggers changes in the molecules of the neurons, reshaping the way they connect to one another. This means the brain is literally made of memories, and memories constantly remake the brain. This framework for memories is decades old, but a July review titled “Memories Take Time,” published in the journal Neuron, outlines a finer point: Memory exists because the brain’s molecules, cells and synapses can tell time. “A typical memory is really just a reactivation of connections between different parts of your brain that were active at some previous time,” said neuroscientist Nikolay Kukushkin, co-author of the paper. Technically, as outlined in the paper’s abstract, this adaption can be understood in terms of a hierarchical system of molecular and cellular time windows, which collectively retain information from the past. “We propose this system makes various timescales of past experience simultaneously available for future adjustment of behavior,” the authors wrote. “More generally, we propose that the ability to detect and respond to temporally structured information underlies the nervous system’s capacity to encode and store a memory at molecular, cellular, synaptic and circuit levels.” All animals, including many single-celled organisms, possess some sort of ability to learn from the past. For instance, if you pinch a sea slug’s gills once, it will retract them faster the next time fingers come close. Researchers found synapse connections that strengthen when the sea slug learns to suck in its gills and molecules that cause this change. Humans have similar molecules. What makes these connections a network is these synapses can be adjusted with stronger or weaker signals. Thus, every experience – every pinch to the gills – has the potential to reroute the relative strengths of all those neuronal connections. But these molecules and the synapses they control are not memories. “When you dig into molecules and the states of ion channels, enzymes, transcription programs, cells, synapses and whole networks of neurons, you come to realize that there is no one place in the brain where memories are stored,” said Kukushkin. This is because of a property called plasticity, the feature of neurons that memorize. The memory is the system itself. No memory exists all by itself. The brain breaks down an experience into multiple timescales experienced simultaneously. This is a nested system, with individual memories existing within multiple time windows of varying lengths. Time windows include every part of the memory, including molecular exchanges of information that are invisible at the scale you actually perceive the event you are remembering.
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