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inSide A midwife isn’t just a baby catcher tune in to tea and water page 3

let your health wishes be known page 9

learn about the roles and services of a midwife By Suzanne Saunders

n the U.S., a certified nurse midwife (CNM) is a midwife who exceeds the International Confederation of Midwives essential competencies for a midwife. A CNM is also an advanced practice registered nurse who has completed registered nursing and midwifery education. In our practice in Santa Rosa, each of our midwives hold master’s degrees in nursing. Our indepth training and experience offer skillsets that allow our midwives to specialize in women’s health for women of any age — from teens to postmenopausal women. This means that not all of our patients are pregnant or post-partum. In fact, approximately only 60% of our patients are pregnant. While the ratio of pregnant patients to patients with other health care needs may vary from practice to practice, I’ll bet for many people reading this, 60% is a surprising statistic. What won’t surprise you is how much midwives love providing

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See Baby Page 10

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BaBieS PluS — Midwives help provide women’s health care services beyond pregnancy,

including cancer screenings and during menopause.

5 energizing snacks for fitness success yoga, eyes and neckties page 11

s marathon season approaches, many people are focused on training. Building up endurance is key, but you can’t do that without the fuel your body needs. Wholesome energyboosting snacks are essential for keeping up the pace, whether you’re focused on a 5K or full marathon. There are a variety of runs across the country to suit every type of runner. Fun runs vary in size and can be found in communities from coast to coast. Themed runs are also plentiful. Whether you’re a new or experienced runner, completing your goal will make you feel accomplished. To help your body feel and perform at its best, you need to give it the right foods. These smart, tasty snacks will help give you sustained energy with loads of nutrients important

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eating HealtHy — Getting the right fuel for your run is an important part of training.

to any fitness practice. Bananas: The cheerful color and builtin packaging are just the start. Bananas are a good source of potassium, which helps prevent cramping. Plus, they are a wonderful source of natural sugars (the good kind) and carbohydrates, which help provide sustained energy. It’s a common misconception that bananas aren’t as healthy due to the higher sugar content, however, the natural sugars in bananas come with fiber, which slows digestion and gives the body time to use it as fuel instead of storing it as fat. Grab a bunch of bananas at the store and you have a convenient pre-workout snack or perfect addition to your recovery shake. Cottage cheese: Scoop up some of this See Snacks Page 6

© Sonoma West Publishers | July 25, 2019


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Living Well 2019 • Page 3

Water and tea are the elixirs of life By Donna Tokugawa he human body is made up primarily of water, nothing is more important for our well being. Water is the most fundamental element for every living thing on Earth. Water is life — healthy water is healthy life. Water is not just an assembly of oxygen and hydrogen molecules. It’s not just H2O. Scientists discovered that water has a memory, and that it can be positively stimulated by sources of vibration and energy. “The Hidden Message in Water” introduces the work of Japanese scientist Masaru Emoto, who has discovered that molecules of water are affected by our thoughts, words, vibrations and energy. Nikola Tesla, the eccentric and brilliant scientist, so ahead of his time, and who set the stage for wireless technology, said, “If you want to understand the universe, think of energy, frequency and vibration.” Water has an enormous storage capacity and will pick up all electromagnetic frequencies that it encounters. Water has memory; therefore, the miles water must travel in pipes, storage tanks, transportation and even packaging will have an impact on the quality of water. Because most of us do not have our own spring water, it is important to reenergize our water. Gemstones and crystals have been a source of “vibrational energy” for thousands of years. They were used by Sumerians 4,000 years BC and in Traditional Chinese Medicine 5,000 years ago.

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Photo Pixabay

tea time — The only beverage on the planet consumed more than water is tea, which was first used as medicine around 4,000 years ago. Not only does the tea have beneficial properties, more is being discovered about water’s “memory” capacity.

The Greeks used Amethyst to “prevent intoxication” more than 3,000 years ago. Although the science behind gemstones and their ability to inspirit water is not vast, evidence does exist. The only beverage on the planet consumed more than water is tea. One wiseman once told me “water is tea, with a lot of the important stuff missing.” The tea plant, the camellia sinensis, has been added to water, first as medicine, about 4,000

years ago. Over the years, wisdom revealed tea to be more than a beverage and when prepared with fresh pure spring water, a life changing, enriching experience on many levels. Today most of us do not have the resources of a fresh spring, however, we can use gemstones to energize our water, to be enjoyed alone, for our tea and even on our skin. So, enjoy some gem water, experience a gem water and tea spa

treatment, taste a cold drip tea created with gem water and learn how you can prepare and benefit every day!

— Donna Tokugawa is an entrepreneur, philanthropist, tea docent, Sake professional and cofounder of The Taste of Tea. She’s a retired financial executive now living her best life with her best friend and love of her life, husband, Nozomu (Nez) Tokugawa.

living Well is published by Sonoma West Publishers, inc. as a supplement to the July 25, 2019 issues of the Healdsburg tribune, the Windsor times, Sonoma West times & news and the Cloverdale reveille. PuBliSHer rollie atkinson

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Page 4 • Living Well 2019

Education starts with early child care By Rudy Campos arly childhood development is an issue that faces us all in Sonoma County. In Cloverdale, Windsor and Healdsburg, only 38%, 34% and 12% of children, respectively, show up in kindergarten “ready to learn.” One nonprofit is leading the way to improve the school readiness of children in our region, the Healthcare Foundation Northern Sonoma County. Starting in Healdsburg, where recent data shows the most serious issues in the north county, the Healthcare Foundation is convening other nonprofits and providing backbone support to create an Early Childhood Council. The council brings together organizations and community leaders who understand the value of increasing readiness to learn in young children. Participating organizations joining the Healthcare Foundation on the council to date include AAUW, Children’s Museum Sonoma County, First 5 Sonoma County, Healdsburg Library, Health Action Healdsburg, HCNS, Healdsburg Education Foundation, Healdsburg Elementary School PTO, the PSST program and Rotary Healdsburg. Most recently, the Healthcare Foundation hosted Karen Kriesbergs, director of the Zanvyl and Isabel Krieger Fund and Brook Hisle, executive director of The Fund for Change, to educate the members of The Early Childhood Council about the value of investing in children

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from birth to 3 years old and to share some crying child is not giving me a hard time, my examples of funded models that are currently child is having a hard time.” The goal is to working in Baltimore. embed the model in any organization, make it The Attachment and Biobehavioral Catch — part of the culture and create a shared up (ABC) method. With the ABC model parents language that can be easily shared and are coached with their babies in the presence of understood. trained clinicians from inside the community. The Healthcare Foundation’s goal is to The sessions are videotaped and segments are ensure that all children in northern Sonoma shown to the parents afterwards giving County are “kinder ready” by 2025. moment-to-moment Kindergarten feedback of nearly every readiness is an early minute of video. indicator along a Kindergarten readiness is an early Feedback on interactions path of success in with the child is It is strongly indicator along a path of success in life. primarily positive and correlated with the consistent. There is life. it is strongly correlated with the ability to secure strong evidence from employment, with ability to secure employment, with this model that infant higher levels of attachment is stronger education and higher levels of education and and child happiness healthier lifestyles. levels move in a positive In 2018, just 12% of healthier lifestyles. direction. kindergarteners The Circle of Security entering all Parenting COS model is Healdsburg Unified more accessible to parents and, on a wider Public Schools were “ready to go,” significantly scale, it doesn’t have to be facilitated by a below the county average. Research shows that licensed practitioner and can be done in kindergarten readiness is strongly correlated environments other than clinical settings or at with higher education levels, better careers and home. The essence of COS is to be reflective, for healthier lifestyles. As a result, investing in a parent to understand his or her own triggers. early childhood education is a high-leverage It isn’t telling a parent how to parent, it’s not a way to improve the health and happiness of the prescription. It really values the parents as the Continued on Page 5 experts. It uses reflective language like “My


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entire community. For more information about the Early Childhood Council of Healdsburg, please contact Debbie Mason at dmason@healthcarefoundation.net or 707-4730583.

Rudy Campos is with Healthcare Foundation Northern Sonoma County’s marketing team.

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ready to go — Research shows that kindergarten readiness is strongly correlated with higher education levels, better careers and healthier lifestyles. As a result, investing in early childhood education is a high-leverage way to improve the health and happiness of the entire community.

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SNACKS: Continued from page 1 white wonder and enjoy with your favorite fruit or a sprinkle of your preferred herbs. You can also add a satisfying crunch by sprinkling in omega-rich cashews or almonds. Cottage cheese is packed with protein, so it helps you feel full longer, essential for long runs (or simply long days full of to-dos). For fitness folks, this protein helps assist in rebuilding and repair of muscles during training periods. Smoothies: Refreshing, energizing and perfectly customizable, smoothies feel more like a treat than a healthy snack. Yet these cold concoctions are perfect as pre- or post-workout foods or even as a meal replacement when on the go. You can use milk or juice as a liquid base and then add in fresh or frozen fruits and vegetables as desired. For a lip-smacking smoothie with just four ingredients, follow this recipe:

Photos Pixabay

vitamin PoWer — Edamame is rich in iron and B vitamins.

Quick Protein Power Banana Smoothie Ingredients: •1 whole banana, sliced •1.5 ounces low-fat Greek yogurt •1/8 cup fresh pineapple juice •1/4 cup orange juice Directions: Place all ingredients in a blender and puree until smooth. Makes one serving. Edamame: More than just a delicious appetizer at your favorite sushi joint, edamame is an ideal workout snack. The tasty green soybeans you pluck from the pod are a good source of protein, iron and B vitamins. What’s more, the heart-healthy isoflavones support bone health. So dig in and enjoy with a dash of sea salt and a big glass of water. It’s perfect when you’re craving a salty snack so you can avoid the junk. Chocolate milk: If you don’t run, you probably

think chocolate milk is just for kids. In reality, chocolate milk has almost a cult-like following in the endurance sports world. It’s rich in calcium to keep bones strong, particularly important for runners. Plus it has protein and carbohydrates to keep you fueled. Reward yourself with this sweet treat after a run and you’ll feel satisfied all around. With these snacking tips top of mind, you’ll be fueled and feeling your best to start aiming for your personal records. — BPT

get JuiCed — You can use some of your favorite juices to create vitamin and protein rich shakes.


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Brad Drexler, M.D. Obstetrics, Gynecology & Infertility Comprehensive Women’s Healthcare in Healdsburg for more than 20 years e are dedicated to providing excellence in patient care and a comfortable environment. We believe in the power of patient education and prevention to promote good health.

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Seven things about fighting against addiction id you know 192 people die in America every day from drug overdose? That means 192 families lose someone every day. Survivors of people lost to drug addiction share their stories on the Addiction Policy Forum website to increase awareness. What these families learned could help save the life of someone you love. 1. Don’t ignore signs. Families often realize in hindsight that signs were there.

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Moodiness may seem typical for adolescents, but these behaviors can signal addiction. Sudden mood changes, depression or hostility could be signs someone is struggling with substance abuse — at any age. If you suspect something is wrong, seek help. 2. Don’t wait for rock bottom. The earlier someone begins treatment, the better. “People are told the disease has to ‘run its course’ and to practice

‘tough love’ until they hit rock bottom. Now with fentanyl, rock bottom was a fatal overdose,” shared Justin, who lost a son, Aaron, at age 20. 3. Recovery takes time. Continue support after rehab. While many treatment programs only last weeks, recovery takes much longer. Karla, mother of Alicia, age 28, shares: “I wish I would've known that recovery is not three months, six months, a year in rehab. When they release someone from rehab, it's not the end. It's the very beginning.” Patients with a severe substance use disorder may need a three-tofive-year treatment plan, but most require a lifetime of support. 4. Use all available resources. Approaches for treating addiction include counseling, support groups, behavioral therapy and medication. Treatment plans depend on the patient's individual needs, the substances they use and severity of their illness. “Finding quality treatment takes teamwork. I would recommend anyone who is going through this to find the resources in their towns.

Connect with people and organizations that help families provide support to their loved ones and support each other,” said Katie, who lost her brother Zachary. 5. Overdoses are a warning. Contrary to expectation, people who experience a non-fatal overdose are at heightened risk of fatal overdose. Patients saved from a non-fatal overdose may wake up in withdrawal, angry and upset, which can lead to further substance use. Intervention and treatment is needed to prevent further overdoses. 6. Prevent early substance use. The earlier someone starts using, the greater their chance of developing addictions. Teenagers are more vulnerable to substances because their brains aren’t fully developed. Parents should model healthy behavior and talk to their children about the dangers of substance abuse. 7. Find support. Don’t wait to get help. If you or someone you love is struggling with substance use, call the Sonoma County Behavioral Services Department at 707-565-7460. — BPT

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Living Well 2019 • Page 9

Don’t make your family guess health care wishes magine you are in an accident or a sudden illness leaves you unable to speak for yourself. Your loved one or caregiver may be faced with a difficult decision about whether to continue lifesaving measures. How does that person know what to do? Discuss, decide and document. These are three important steps to take to ensure your future care preferences are known and remove a burden from your family. Planning for major injuries or sudden illness may feel awkward, but timely conversations with family members can ensure your care preferences are honored and that your caregivers don’t have to guess what you might want. 1. Choose an advocate. This should be someone who knows you well, is calm in a crisis, understands your preferences, is not afraid to ask questions of care providers and will advocate on your behalf. An advocate can be a close relative or friend, but should be someone who knows you well and someone you trust to follow your wishes.

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2. Talk with your advocate and doctor about your future care preferences. Let your advocate and doctors know what’s most important to you in life. What are the activities and abilities that make life most worth living for you? What are the things that give you comfort when you’re sick? When, if ever, should your advocate decide that it’s time to “let go�? And who else should they include in that decision? 3. Write it down. Formalize your decisions by putting them in writing. Give copies of your plan to your advocate, family members and doctors. Make sure they are aware of your plan, and take some time to go over the document with them. Update and review the plan whenever your situation or preferences change, and have the document placed in your medical records. Don’t make people guess what you want. Make your future care preferences known. — BPT

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Page 10 • Living Well 2019

BABY: Continued from page 1 thorough, individualized care to women and their families throughout their pregnancy, birth and post-partum periods. Yes, we’re into babies and helping to deliver them safely. But there’s much more we provide to pregnant women. We partner with expert health care personnel and While midwife facilities. While midwife training is training is centered centered on the belief that most on the belief that pregnancies and most pregnancies births are normal, midwives work very and births are closely with our physician colleagues normal, midwives when concerns do work very closely occur. With this team approach, we with our physician offer a “high touch” colleagues when pregnancy experience, yet also concerns do occur. high tech when needed. We provide birth support in the hospital, where women have many choices regarding their preferred birth companions, pain relief methods, music, foods, etc. Our non-pregnant patients The other 40% of a typical midwife’s patients come in for a variety of health care needs, including annual exams, contraceptive consults, gynecological concerns, breast exams, cancer screening and menopause management. Midwives

Photo provided

Caring — Midwives address women’s health for a large age range, but check to make sure they received their certified nurse midwife status.

are committed to educating patients on best health practices, and to providing referrals and resources to other nurse practitioners and physicians when needed. Like the headline said, we don’t just “catch babies.” When considering a midwife for your birth or other health care needs, be sure that you know if your midwife has achieved the CNM

designation. Certified nurse midwives are able to provide support for your birth plan and many common women’s health care needs. Whether it’s your baby’s health or your health, midwives are here to help.

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Living Well 2019 • Page 11

Tying together your yoga and eye health M ost of us know lifestyle changes can improve our overall health. Exercising more, eating more vegetables and not smoking all have an effect on blood flow in the body, which can affect our overall health. What many don't realize is that when blood flow is blocked or slows down, the health of our eyes can also be affected. That means that wearing neckties too tight or doing certain yoga poses, such as the downward dog, can increase pressure in the eyes, which can lead to an eye disease called glaucoma. Glaucoma has few warning signs, and is the leading cause of blindness for people over the age of 60. Being overweight or having high blood pressure can increase a person's risk for another common eye disease called age-related macular degeneration (AMD), a leading cause of vision loss among people age 50 and older. Vision loss — or even worse, blindness — can negatively impact the quality of life, independence and the ability to do daily things such as driving, reading or seeing grandchildren. The American Academy of Ophthalmology recommends that individuals 65 and older get an annual medical eye exam with an ophthalmologist, which is a medical doctor who specializes in medical and surgical eye care. Through comprehensive eye exams, ophthalmologists can check a person's eyes for hidden signs of eye disease, which may have no noticeable symptoms in the early stages.

Once diagnosed, ophthalmologists can provide treatments to help prevent vision loss. Many sight-stealing conditions can be prevented or slowed down with proper care and making simple lifestyle adjustments such as: 1. Avoid inverted postures in yoga. Studies show head-down positions can increase eye pressure and are not recommended for glaucoma patients. There are plenty of yoga exercises that don’t have this effect. 2. Avoid tight neckties. Researchers say that a too-tight necktie may increase the risk of glaucoma by increasing blood pressure inside the eyes. 3. Eat a diet rich in fruits and vegetables, especially green, leafy ones. One study showed that people who ate more leafy vegetables have a 20% to 30% lower risk of developing glaucoma. Why? Nitrates in green vegetables can be converted to nitric oxide, which can improve blood flow and help regulate pressure inside the eye. 4. Exercise regularly. According to the National Eye Institute, eating a healthy diet and getting exercise have been shown in earlier studies to protect against AMD. A recent study showed that people who engaged in moderate to vigorous physical activity appear to have a 73% lower risk of developing glaucoma. This is because blood flow and pressure inside the eye may change with exercise.

— BPT

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too tigHt? — Tying your necktie too tightly can

decrease circulation to the eyes, which may lead to an increased risk of glaucoma. Keeping the knot looser has also become more stylish, just look at how the knot sits in your favorite celebrities’ suits.

A Guide of Local Resources for Early Detection, Education, Self-Care, Support Services & More Show your public support for this effort to raise awareness and help those in need fight this major disease that is impacting 1 in 8 local women.

THIS BATTLE CANNOT BE WON ALONE Join other local businesses, caregivers, survivors and others in print and in action. Together we can make a difference and save lives.

PUBLICATION DATE: OCTOBER 3RD, 2019 SONOMA WEST

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