Family Health & Wellness-Spring 2012

amily

health & wellness

FAMILYHW.COM

SPRING 2012

SUMMER

CAMPS HEALTHY, EDUCATIONAL AND FUN OPTIONS FOR YOUR KIDS

BABY SIGN LANGUAGE

IS IT RIGHT FOR YOUR TOT?

Your Aging Pet

Knowing When “It’s Time”

NINE YOGA STUDIOS

travel&

unravel

TO TRY

FIVE BEST BETS FOR REST AND RELAXATION SACRAMENTO

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On the cover:

Children delight in the joys of local farmers’ markets from the book, At the Farmers’ Market with Kids: Recipes and Projects for Little Hands.

For recipes from the book, turn to page 32!

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EL DORADO

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keeping

you in the

game

Whether it’s a sports injury or other painful condition, we’ll treat you like a pro.

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From sports injuries and joint pain to complex conditions such as joint replacement and bone cancer, we’ve got you covered. Our services include: • Adult and pediatric sports medicine program • Minimally invasive surgical techniques • Walk-in orthopedic urgent care services • Physical medicine and rehabilitation Let Summit Orthopedic Specialists keep you at the top of your game.

6403 Coyle Avenue, Suite 170 � Carmichael, CA 95608 � (916) 965-4000 � www.mysummitortho.com

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contents

amily

health & wellness SPRING 2012

familyhw.com

16

20

39

32

IN THIS ISSUE...

MORE...

16

6 8 14

Your Child’s Health

Baby Sign Language

by Kelley Saia

20

Fitness

Yoga: Nine Studios to Try

by Danielle Enns

27

Your Health

How to Talk to Someone with Cancer

by Abigail Blank

34

Fun in the Summertime

Travel & Unravel

SWAG: Cool Products for Your Health & Wellness

Acupuncture

30 Nutrition: 32

by Kristen Castillo

39

Health Happenings

24 Your Health:

10 Great Summer Camps

Editor’s Note

Eat More Veggies!

Dish: Recipes for Healthy Living

48 Your Pet’s Health: Caring for an Aging Pet

Five Best Bets for Rest and Relaxation

by Darren Elms

50 Ask the Experts:

44

Hormones

Balance is the Thing!

Our Advisory Board Answers Your Questions

by LeeAnn Dickson 4

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EDITOR’S NOTE

amily

A

health & wellness

hh...the changing of 12 the seasons from the 20 SPRING dreary days of winter SUMMER to the rebirth of spring.

CAMPS Spring has always been my favorSpring ite of the seasons—the flowers are blooming, the weather is warming, the days are getting longer, and nature is just beckoning you to come UAGE N LANG T? BABY SIG FOR YOUR TO IS IT RIGHT outside and play. As I head into my Pet Your Aging 42nd year, I have been trying to E do more things that are outside of IN N IOS YOGA STUD Y l& R e T v my comfort zone, and I dare to O a T tr R admit that I’ve never been a big FO S FIVE BEST BET AXATION REST AND REL outdoorsy kind of girl—haven’t ever embraced camping or hiking, and I don’t take my fabulous beach cruiser out and about enough—so one of my adventures this spring will be to try to enjoy my favorite season as it’s meant to be enjoyed...from the outside. I’ll let you know how my adventure goes! During this season of rebirth, I encourage you to try something outside of your comfort zone— try something new...you just might like it!

Like always, this issue of Family Health & Wellness is jam-packed with plenty of ideas, tidbits, research and local resources. With spring break fever in the air, we started to think of what we might do if we were given a spring break. So we asked Family Health & Wellness Magazine contributor Darren Elms to discover five healthy travel destinations where you can rest and regroup. Can’t get away? Don’t fret...we offer up a sidebar to give you some local suggestions to reconnect your body, mind and spirit.

Our pets have become such special members of our families, and as they age, they need special love and care. For this issue of Family Health & Wellness Magazine we asked contributor Lynn Machon, who recently had to say goodbye to her 17-year-old pup Brandy, for some guidance on caring for an aging pet and handling your furry friend’s end of life care—her personal story begins on page 48.

Summer is just around the corner and with that comes the joy of summer camps (dare we say for both you and your children?!). We asked Family Health & Wellness Magazine contributor Kristen Castillo to research some of the best healthy, educational and fun summer camps that our area has to offer—turn to page 34 to find our picks.

As always, after you read through this issue, we hope that you will not only have found some good information, but also that you’ve enjoyed spending time with it. We love to hear from our readers—tell us what you like and what you want more of...we want to serve it up for you! Feel free to email me directly at wendy@stylemg.com.

Here’s to your health and wellness!

OM FAMILYHW.C

CATIONAL AND HEALTHY, EDU FOR YOUR KIDS FUN OPTIONS

n “It’s Knowing Whe

unravel O SACRAMENT

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WENDY SIPPLE Editor/Publisher MEGAN WISKUS Managing Editor MORGAN CÁSAREZ, DANIELLE ENNS, JAMILA B. KHAN, PARIS RYAN Editorial Interns DANTE FONTANA Staff Photographer CONTRIBUTING WRITERS Abigail Blank, Kristen Castillo, LeeAnn Dickson, Darren Elms, Danielle Enns, Lynn Machon, Janice Rosenthal Rock, Kelley Saia, Janet Scherr GEORGE KENTON Art Director George Kenton Design | 760.342.3611 | gkenton@verizon.net GARY ZSIGO Associate Art Director

On the cover:

’ markets local farmers in the joys of with Kids: Children delight At the Farmers’ Market Little Hands. from the book, Projects for 32!

Recipes and turn to page from the book, For recipes

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AARON ROSELI Graphic Designer

EL DORADO

P.S. If you like what you see here in print, you should check out our Blog.

We update it regularly with interesting and helpful health and wellness tips, activities and events. Visit us at familyhw.com. And, be sure to follow us on Facebook: facebook.com/familyhealthwellness.

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KALE MENDONCA Graphic Design Intern DEBRA LINN Advertising Director 916-988-9888 x114 ADVERTISING SALES REPRESENTATIVES TAMI BROWN 916-988-9888 x117 RHONDA LOU HAYDEN 916-988-9888 x118 REG HOLLIDAY 916-988-9888 x121 JOANNE KILMARTIN 916-607-9360 DEBBIE NEWELL/NEWELL & ASSOCIATES 916-983-9359 LISA WARNER/WARNER ENTERPRISES 530-306-2011 TERENCE P. CARROLL CEO/Publisher, Style Media Group DESIREE PATTERSON Editor, Style Group DARREN ELMS Editorial Director, Luxury Group AIMEE CARROLL Social Media Maven KATHY HURT Accounting Manager CATHY CARMICHAEL Office Assistant JARROD CARROLL Customer Service Associate

ADVISORY BOARD MEMBERS CAN BE FOUND ON PAGE 50 Family Health & Wellness is printed on recycled paper.

Please recycle this magazine.

P.O. Box 925 • Folsom, CA 95763 Tel 916-988-9888 • Fax 916-596-2100 stylemg.com | familyhw.com © 2012 by Style Media Group. Family Health & Wellness is a quarterly publication of Style Media Group. All rights reserved. Material in this magazine may not be reproduced in any form without written consent from the publishers. Any and all submissions to Family Health & Wellness become the property of Style Media Group and may be used in any media. We reserve the right to edit.

Subscriptions to Family Health & Wellness are available. Contact info@stylemg.com for more information.

Spring 2012 – familyhw.com

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HEALTH HAPPENINGS

BY JANET SCHERR

IT’S HOW THEY ROLL HEALTHY IS HOW THEY DO IT AT KENKO BOX LUNCHES!

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MIGRAINE MAGIC The migraine headache is a puzzling and agonizing medical condition. Some sufferers have found relief with craniosacral therapy, a light-touch massage of the head. This noninvasive treatment method assists the natural movement of fluid within the craniosacral system (the membranes and cerebrospinal fluid that surround and protect the brain and spinal cord.) Therapists generally use only five grams of pressure, roughly the weight of a nickel.

Michael Clifford (handsonhealer.net) is a Folsom orthopedic therapist specializing in craniosacral therapy. He suggests regular sessions between migraine episodes to help normalize autonomic nervous activity and reduce stress, which is often a trigger for migraines.

YOU CAN

“OUTGROW”

SMOKING You may have tried everything. Chewing gum, self-help books and prescriptions. But did you know there is a program with no gum, no books and no pills that could help you stop smoking in as little as three to four weeks?

Linda Lee may be able to help you quit for good. A certified behavioral therapist and owner of Healing Therapies (discoveryourpower.net), Lee offers smoking cessation programs customized to each individual. Her question and challenge to you: “What if you outgrew smoking or it quit you? The only requirements are that you have a desire to stop and that you are open and receptive to the process.”

Lee also offers programs to lose weight, relieve insomnia, decrease stress and help with many of life’s other hassles.

Kenko Box Lunches photos by Aaron Roseli. Migraine photo © rustycloud/fotolia.com, No smoking photo © ewg3D/fotolia.com.

This new catering company serves up a delicious California Roll made with real crab meat. What’s more, they will roll a mouthwatering Teriyaki Chicken, BBQ Salmon or Grilled Shrimp box lunch right to your workplace! Kenko Box Lunches (kenkoboxlunches.com) delivers a variety of Bento Boxes—a hit lunch item in Japanese restaurants for decades, but never catered—to business clients in Folsom, El Dorado Hills and surrounding areas. The name “Kenko” means healthy in Japanese and many choices feature brown rice, low-glycemic and quinoa options. Kenko Box Lunches is the creation of Owner/Chef Kenny Demarest and his mother and father, Yumi and George Demarest.

Kenny graduated from the prestigious California Sushi Academy in Santa Monica as a certified sushi chef and has worked at many of Sacramento’s most popular restaurants. Influenced by his native Japanese mother (herself a great cook), Kenny enjoyed creating and preparing delicious healthy meals from an early age. If you have an upcoming office meeting or working lunch, let Kenko Box Lunches bring you and your staff a healthy lunch on your terms.

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www.VitalityMedicalLaserandSkin.com FHW.Health Happenings-WS.indd 9

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heALTh hAPPeningS

by janet scherr

…AND SO DO OTHER SUPERPEOPLE Some superpeople are trying to “do it all” by caring for an elderly parent while balancing family and day-today challenges. Those who find themselves overwhelmed can call Help at Home (helpathome.us), a care organization that provides a wide range of at-home elder and senior care services. Help at Home can assist with light housekeeping, laundry and linen changes, transportation and shopping, assistance with bathing and personal care, medication management and much more. You want to do everything you can for your loved one, so a little Help at Home can’t hurt.

Y

es, depression hurts, and “supermoms” should take note. A new study from Mental Health America (nmha. org/go/depression) has found that working moms who try to “do it all”—setting unrealistically high standards in balancing work and family—are more likely to suffer from depression. But working mothers who cut themselves some slack have a lower risk of depression compared to both their Type A and stay-at-home counterparts.

Clinical depression is one of the most common mental illnesses, affecting more than 19 million Americans each year, even those who seemingly can “do it all.” Fortunately, clinical depression is very treatable. Of those who seek treatment, more than 80 percent experience improvement.

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AN APP FOR KIDS The next time you hand your iPhone over to your child to keep them entertained, let them play with an app that tests speed and hand-eye coordination while helping them learn shapes. With “Shape Race”

by Tropisounds (tropisounds. com), different shaped silhouettes scroll from left to right and the player must drag and match them in a certain amount of time to gain a high score. (The game has challenging levels for adults as well.) Tropisounds has a variety of apps that incorporate puzzles, magic markers and other fun tools for learning and developing a child’s imagination.

B E E R G O N O M I C A L LY CO R R E C T If you work on a computer—at the office, at home or both—follow these four pointers to avoid neck and back pain: 1.

2.

3.

4.

Make sure your chair has comfortable back and arm support. Adjust the height so that your feet are flat on the floor, you have legroom to spare, and your eyes line up with the top of your monitor.

Position the screen an arm’s length away, avoiding glare from windows and lights. The keyboard should be at elbow height. Use the desk or armrests to support your forearms.

Keep the mouse close to the keyboard. To avoid dragging, which can lead to arm pain, clean the roller ball regularly; for some, a mouse pad may help. check your posture. Relax the muscles in your forearms, shoulders and neck by sitting straight up or leaning back in your chair. Stand up and stretch every 20 minutes.

Supermom photo © FotoShoot/fotolia.com. Superpeople photo © skynesher/fotolia.com, Be ergonomically correct photo © Martinan/fotolia.com. Shape Race app photo courtesy of Tropisounds.com.

SUPERMOMS NEED SLACK…

Spring 2012 – familyhw.com

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Take Charge of

YOUR HEALTH

Supermom photo © FotoShoot/fotolia.com. Superpeople photo © skynesher/fotolia.com, Be ergonomically correct photo © Martinan/fotolia.com. Shape Race app photo courtesy of Tropisounds.com.

Be physically active, nutritionally smart and proactive about your health. By staying current with preventive screenings, you can avoid illness and improve your health. Make an appointment with a local Marshall Medical Center physician and do something good for yourself.

Marshall Family Medicine El Dorado Hills 916-933-8010 Marshall Family and Internal Medicine Cameron Park 530-672-7000 Marshall OB/GYN, Cameron Park 530-672-7060 Marshall Family and Internal Medicine Placerville 530-626-2920 Marshall Sierra Primary Medicine Placerville 530-621-3600 Marshall OB/GYN, Placerville 530-344-5470

www.marshallmedical.org

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health happenings Strawberries: Strawberries are the first fruit to ripen in spring and early summer. A nutrient-rich fruit, they are very low in saturated fat, cholesterol and sodium. They are also a good source of folate and potassium, as well as dietary fiber and vitamin C, a powerful antioxidant. Consumption of fruits rich in vitamin C helps the body develop resistance against infectious agents, counter inflammation and scavenge harmful free radicals. Perfectly ripe strawberries are best eaten out of hand, but also make great additions to salads. And what’s not to like about strawberry shortcake?

Apricots: For a boost of beta-carotene, potassium, vitamin C and fiber, bring home apricots from the farmers’ market or grocery store.

This fruit is small in stature but big in content—high copper and iron to increase the hemoglobin in the blood and lots of vitamin A to help improve eyesight. Lycopene is also present in apricots, which helps in the prevention of cancer and protects the body from high cholesterol, thereby preventing heart disease. Apricots are perfect for jams and cobblers, or lightly grilled and served warm with a dollop of low-fat frozen yogurt!

Mangoes: Also an excellent source of vitamins A and C, mangoes are a tropical fruit dream. What other fruit can carry your imagination away to the islands and protect against colon, breast, leukemia and prostate cancers? Fresh mango is a very rich source of potassium, an important component of cell and body fluids that helps to control heart rate and blood pressure. Mangoes have a rich, exotic flavor that is best enjoyed in simple slices. They are also a wonderful addition to fruit salads and salsas.

THE BIGGEST LOSER® COMES TO TOWN Did you know that we have our own version of The Biggest Loser® program, just like you see on national TV? Local personal trainer Sharon Thompson, CPT and founder of Thompson Training, has been selected by NBCTV and The Biggest Loser® producers to head up an exciting contest that mirrors the popular TV show.

The “Biggest Loser® Live Training” program is being produced in conjunction with the Aerobics and Fitness Association of America (AFAA).

Just like on the show, the ultimate goal is to lose weight through exercise, nutrition and lifestyle changes.

Thompson has created a 12-week program featuring face-to-face training and online live workouts. Her workouts incorporate weight training, kickboxing and yoga, and the program includes nutrition guidance, meal plans and recipes. Participants will receive an official The Biggest Loser® T-shirt and other promotional items along with the chance to win a “grand prize” at the end of the 12week program. The overall challenge winner will be determined by percentage of body weight reduced.

Interested participants may sign up online or at Full Throttle Fitness locations in Folsom, El Dorado Hills and Shingle Springs. Find out more at biggestloserlivetraining.com.

BOOST YOUR SMOOTHIE Athletes and everyday active folks will like the extensive line of proteins offered by Max Muscle Sports Nutrition in Placerville (maxmuscle.com).

One top shelf product is Albupro, a pure 100 percent egg white albumen that many athletes and nutritionists consider nature’s near perfect protein source. Egg white albumen is ideal for supporting and building muscle mass and a great alternative from whey, casein or other proteins. Albupro blends quickly into a delicious and refreshing protein-packed smoothie, supplying your body with 24 grams (48 percent daily value) of superior quality and fast assimilating egg white protein that is fat-free with no cholesterol, sugars or dairy.

FOR MORE health happenings, VISIT FAMILY HEALTH & WELLNESS MAGAZINE’S WEB SITE FAMILYHW.COM.

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Strawberry photo © photomaru/fotolia.com. Apricot photo © Sarsmis/fotolia.com. Mango © Natikka/fotolia.com. Albupro photo courtesy of Max Muscle.

FAVORITE FRUITS NOW IN SEASON: SPRING

by janet scherr

Spring 2012 – familyhw.com

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Strawberry photo © photomaru/fotolia.com. Apricot photo © Sarsmis/fotolia.com. Mango © Natikka/fotolia.com. Albupro photo courtesy of Max Muscle.

MEMbERSHIP COMES WItH SO MAny HEALtHy bEnEFItS,

yOu’LL HAvE tO LIE dOWn.

If you struggle to keep your health a top priority, take a closer look at a Massage Envy Spa membership.

Working within your schedule, Massage Envy Spa will provide a professional one-hour massage every month, plus additional massages at a fraction of what you’ll find elsewhere. And if benefits like reduced stress, pain relief, and a healthier immune system weren’t enough, you’ll also receive guest passes, family add-on specials, discounts on select retail items and more! Come in today for a massage at our $49* introductory price, and see for yourself why a Massage Envy Spa membership is the easy choice for a healthy lifestyle.

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Rates and services may vary by location. Additional local taxes and fee may apply. ©2010 Massage Envy Franchising, LLC.

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3/19/12 10:26:15 AM

swag Head Marlin Dive Mask, Snorkel and Fins Set, $70 at REI, 1148 Galleria Boulevard, Roseville.

916-724-6750, rei.com.

K-Swiss Women’s Approach, $74.95 at Folsom Tennis, 241 Blue Ravine Road, Folsom. 916-293-8832, folsomtennis.com.

Teavana My Morning Maté (2 oz.), $6.80 at Teavana, 1689 Arden Way, Sacramento.

916-921-2456, teavana.com.

Eating Local: The Cookbook

by Sur La Table and Janet Fletcher, $35 at Sur La Table, 1198 Roseville Parkway, Suite 170, Roseville. 916-788-0603, surlatable.com.

Linus Mixte 3, $589 at City Bicycle Works, 2419 K Street, Sacramento.

916-447-2453, citybicycleworks.com.

products for your health & wellness

MyChelle Sun Shield SPF 28 Unscented (2.3 oz.), $19.19 at Sunrise Natural Foods, 2160 Grass Valley Highway, Auburn.

530-888-8973, sunrisenaturalfoods.net.

by Darren elms

Steritize non-alcohol hand sanitizing foam, $11.99 at steritize.com.

FOR MORE swag products, VISIT FAMILY HEALTH & WELLNESS MAGAZINE’S WEB SITE FAMILYHW.COM.

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Nike Court Ballistec 3.3 Tennis Shoes, $125 at Folsom Tennis, 241 Blue Ravine Road, Folsom.

916-293-8832, folsomtennis.com.

Photos courtesy of their respective companies.

21 Drops aromatherapy oils, $29 at sephora.com.

Tachikara Argyle Outdoor Volleyball, $14.99 at Sports Authority, 8217 Laguna Boulevard, Elk Grove. 916-691-4380, sportsauthority.com.

Spring 2012 – familyhw.com

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Insurance Funding for Autism Services Capitol Autism Services is currently partnering with private insurance companies as funding sources for our in-home Applied Behavior Analysis (ABA) programs.

If your child has a medical diagnosis of Pervasive Developmental Disorder or Autism Spectrum Disorder, they may be eligible for ABA programs funded through private insurance.

For more information about our wide range of in-home ABA programs and utilizing private insurance coverage contact us at 916.923.1789 and visit our website.

www.capitolautismservices.com

Discover

PAIN RELIEF without

Photos courtesy of their respective companies.

DRUGS

HandsOnHealer.net

Michael Cliord • 916-337-6045 Folsom

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YOUR CHILD’S HEALTH

baby sign language Is it Right for Your Tot?

by KELLeY SAIA

Sign: dad

W

hen I first started telling people that I would be teaching my son baby sign language, some comments included, “well, what’s wrong with him?” and “why don’t you just teach him to talk?” For parents of young children or those with children on the way, baby sign language is nothing new, but clearly, for those without children or those from an older generation, that is not the case.

So the question still stands, is baby sign language help or hype?

the history

benefits Sign: finished Rachel Coleman, host of Signing Time!

Author and psychologist, Linda Acredolo, Ph.D., discovered that, “teaching babies sign language facilitated and sped up talking.”

Research also showed social and emotional benefits for the babies and positive effects on the parent-child relationship. Other benefits that were found through initial and ongoing research include higher IQs, increased self-confidence, less frustration among babies and parents and stronger social skills.

what the critics say

While there is no evidence that teaching baby signs or gesturing will delay speech development, many critics argue that placing an emphasis on signing or gesturing takes away from the focus that would have otherwise been placed on speech development.

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Photos courtesy of Signing Time!/Two Little Hands Productions.

In 1982, U.C. Davis researchers launched a study of babies and sign language after it was discovered that between the ages of 10 and 24 months, babies were using simple, self-taught gestures to represent words that they were unable to say. Long before that, it was discovered that children of deaf parents were able to communicate far sooner than children of hearing parents. Researchers wondered what would happen if parents helped the process along.

A combination of simple gestures and American Sign Language brought about an international phenomenon: baby signing.

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YOUR CHILD’S HEALTH

Sign: EAT Sign: all done

Sign: good

Photos courtesy of Signing Time!/Two Little Hands Productions.

Sign: EAT

Sign: Mom

Sign: more

by Abigail Blank

familyhw.com – Spring 2012

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YOUR CHILD’S HEALTH Critics also pose some concern for inconsistency in baby signing and the use of sign language. Because most parents are not fluent in sign language, many of the signs come across incorrectly and are often modified to make them easier for babies to use.

my experience

After hearing so many great things about baby sign language, my husband and I decided that we would teach it to our son. I will admit, however, as a working mother, I was incredibly overwhelmed by the idea and wondered when and how I would do it. I watched a baby sign video, which teaches some basic signs, and when I felt my son was ready (just about nine months) I started with four basic signs: milk, eat, more and all done. I did these signs with him at every meal when he was in his high chair. Not just because these signs fit

with meal time, but because this was just about the only time I could get my active boy to focus for any length of time. Within two days and without any prompting, he was telling me he was “all done” through signing. We elected to keep signing to the things that will help him get what he needs rather than everything he’s interested in (that would involve sign language fluency on my part). Although, I will admit that we have taught him a few signs that are just plain cute: you know, like, “poop.”

It’s difficult for me to say if he is “less frustrated” or “more confident” than he might have otherwise been without signing, as easy-goingness and confidence seem to be part of his natural disposition. I will say, though, that it truly has been a bonding experience for our little family, and it’s been great fun to see his grandparents beam with pride every time he learns a new word.

One downfall we have noticed is that it is not just the baby you have to teach the signs to; it is everyone who watches him or her as well. I had to have my aunt and uncle come over significantly earlier before babysitting my son just so I could give them a lesson in the signs that he knows.

In terms of speech delays, we haven’t noticed our use of baby signs interfering with our son’s speech development.

Interestingly, he now uses the verbal words while he is signing with words such as “hot” and “mama,” and he has a plethora of vocabulary for words in which he never learned signs for. Overall, the use of baby signs has been a great decision for our family. As with all parenting techniques and beliefs though, it is important to find what works best for your family. •

RESOURCES If you’re interested in baby signing and would like more information or would like to take classes locally, here are some great resources to check out:

Baby signs 800-995-0226, babysigns.com

Sign: WaTer

Baby signs once Upon a sign 916-606-6676 babysignsprogram.com/ onceuponasign a show of hands 916-247-8859, a-show-of-hands.com signing for everyone 530-333-3731 signingforeveryone.com signing Time!

801-676-4440, signingtime.com signingtimeacademy.com

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Sign: i loVe YoU

Photos courtesy of Signing Time!/Two Little Hands Productions.

1-2-3 sign 4 me!

916-716-5577

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Children’s Dental Orthodontics Endodontics

Photos courtesy of Signing Time!/Two Little Hands Productions.

CERTIFIED

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FITNESS

BEND & STRETCH We Give Nine Local Yoga Studios a Try!

BY DANIELLE ENNS // PHOTOGRAPHY BY DANTE FONTANA

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y approach to exercise is simple: I like to zone while I tone. Give me an iPod and an elliptical machine or treadmill with the intensity cranked to zero and I can go for miles. But as someone with increasingly anxious and stress-prone tendencies, I knew it was time to hop off the elliptical machine, reconnect with my body and try a different approach to “working out.” I needed a way to calm down my over-active mind while increasing strength at the same time. I wanted a form of exercise that would use nothing but the resistance of my own body—but I also wanted to learn more about balance, posture and breathing. And then it hit me like one of my expensive but unused kettlebells: yoga! But, where to start?

Thankfully, our area has such a wide variety of studios and gyms

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Leap Yoga

that offer several different kinds of yoga suitable for varying fitness levels and goals. Where would I fit in to this fitness craze? I was skeptical at first, but through my exploration of yoga and discipline in my own practice, I feel stronger and leaner than ever before, with much more of an appreciation for how my body works and the incredible things it’s capable of.

1 | radiant yoga

Located upstairs at the El Dorado Hills Sports Club, Radiant Yoga offers a heated power-vinyasa-style of yoga open to those just starting out and those interested in continuing their yoga practice—all fitness levels are welcome. The intimate yet spacious studio pro-

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FITNESS vides ample space for those looking for a great workout for not only their bodies, but their hearts and minds as well. Kristi, the instructor, guided us through our practice with a love and understanding of yoga that was completely evident in her teaching style. The class was centered around a flow-style of moving, which has you “flowing” through poses and postures while breathing, as opposed to some of the more static styles of yoga that emphasize fixed poses held for longer periods of time. What about the sweat factor? In Radiant’s studio, the temperature is set anywhere between 94 to 99 degrees based on the teacher’s preference. However, the studio uses Far Infrared heat, a dry and gentle (not forced) heat that promises to promote a stronger immune system, improve cardiovascular health, and detoxify the body, expelling any toxins, heavy metals or pollutants from your system. While not nearly as hot as a Bikram yoga class, I loved the heat at Radiant—it was gentle, powerful and very cleansing. As I flowed through each pose, rising up from the mat and coming back down for a full-body workout, I felt stronger than ever. This power vinyasa class worked every muscle group and had me sweating more than any trainer ever has. 530 Post Court, El Dorado Hills. 916-933-0300, radiantyogaedh.com.

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broadstone racquet club

Softly lit by the morning sun, Broadstone Racquet Club’s group exercise room and yoga studio felt like the perfect place to relax on a Sunday morning. After a yin-style class from master yoga instructor Lynn, I was just that, relaxed. The gentle class had only a light incorporation of flow, and the static poses we took allowed for deep stretching and more focused breathing. The first half of the class was spent on our backs, releasing the tension in our spines and opening up our bodies. Each pose was incredibly strengthening while still being gentle overall. There was a nice balance of both arm and legwork during the class, in addition to classic strength and balance poses like plank and tree pose. The soft music combined with the time spent holding poses and focusing on our breath was very relaxing. This class would be excellent for those interested in yoga as less of a cardiovascular workout, and more of a time to stretch and center your mind. Instructor Lynn helped to bring a beautiful calmness to the class, sometimes over-looked by teachers of more active and “workout oriented” yoga classes.

I left feeling centered and recharged—what started out as a “lazy Sunday” ended up being incredibly productive!

Note: Broadstone Racquet Club offers a wide variety of different yoga classes, such as yoga stretch, sports yoga, vinyasa and other flow classes. Their yin yoga class is offered every Sunday from 10 to 11 a.m. 820 Halidon Way, Folsom. 916-983-9180, broadstonerc.com.

3 | leap yoga

One of Folsom’s hottest new yoga studios, Leap Yoga offers both vinyasa flow and yin classes for all levels in a beautiful, spacious studio and convenient location. With a variety of different classes available to suit any yogi’s needs (they even offer a class for kids), I

was sure I’d be able to find the right class that would open up my body and mind before the morning was over. We began the class with a heart-opening chant before moving into child’s pose and the classic downward-facing dog, waking up our core muscles and activating deep oceanic breathing. The lean and radiant instructor, Stacy, offered her take on a slightly different vinyasa-style flow than I was used to—it felt great to mix it up after taking such similar vinyasa-style classes in the past. She challenged our bodies and minds with extra-long holds of chair pose, crescent lunge and reverse warrior. The heated room brought a familiar warmth that helped to open up every muscle group for even more concentrated stretching. Long plank holds and leg lifts worked our abs until each and every one of us visibly shook with core strength. As Stacy’s kind words guided us through our morning class, we unwound our bodies from the stresses of the previous day and sank into hipopeners and gentle back bends like cow pose, cat pose and bridge.

I left class feeling rejuvenated, alive and connected with everything around me. 1725 Iron Point Road, Folsom. 916-608-5327, leapyoga.net.

4 | smith flat house

Nestled up in the hills just above Placerville’s Main Street, the Smith Flat House was the perfect place for a Friday morning vinyasa yoga class that would get my blood pumping and circulation going before work. Jennifer, the gracious and ultra-toned instructor, guided us through a fun and challenging 90-minute flow that worked out every muscle group and stretched our bodies as far as they would go. With repeated sun salutations came awareness in my own body, along with the deep stretching found in poses like full pigeon and bound triangle. Unlike many heated vinyasa classes offered today, the room was kept at a normal temperature—a nice change for those who prefer a lighter, cooler atmosphere while stretching and flowing. The group exercise room itself was very relaxing, and combined with Jennifer’s calming and encouraging words, I was able to get into balancing poses like tree and extended hand-to-toe without toppling over. It might have just been the clean mountain air, but I left Jennifer’s class at Smith Flat House feeling limber and ready to start my day with a smile. 2021 Smith Flat Road, Placerville. 530621-1003, smithflathouse.com.

5 | california family fitness

A standard “Piloga” class will incorporate both poses and exercises from the two disciplines—how much of each is usually up to the teacher. In our class, graceful instructor Erin began with core Pilates work like abdominal and oblique exercises after taking some time to breathe and “be” in our bodies at the start of class. The deep breathing here is important, as it opens both your mind and body to the challenges that lie ahead in the workout and lets the rest of the world melt away. The first half of class was Pilates-based, spent on the mat working our core and stretching the muscles that we would need for the second half of class, which was predominantly yoga. Overall, the class used just enough of yoga flow to

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FITNESS Aerie Yoga

allow us to move from poses like warrior 1 and 2 down to Pilates moves like plank push-ups with a nice rhythm. We practiced our slow, deep yoga breaths throughout the class in compromising poses like balancing half moon. The emphasis on Pilates was very appreciated—while some yoga disciplines don’t offer much in the way of targeted abdominal and glute exercises, Erin’s Piloga class provided the “burn” that many of us crave while doing a workout.

Note: This style of class is also offered at other Roseville, Rocklin, Folsom and Sacramento locations of California Family Fitness.

In addition, they offer gentle yoga and an all-levels yoga class.

2511 Warren Drive, Rocklin. 916-625-9100, californiafamilyfitness.com.

BIKRAM YOGA: KNOW BEFORE YOU GO Guaranteed to make you sweat, Bikram yoga is taught in a 105- to 107-degree room with 40 percent humidity for 90 minutes. It’s recommended that you bring not just a mat, but a large towel that will keep your hands and feet from sliding around during the class.

Wear light and/or minimal clothing that you feel comfortable moving around in.

Also recommended: A towel for your face and a water bottle filled with ice-cold water— you’re going to need it!

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bikram yoga folsom

One of the most notorious forms of yoga, Bikram can often feel intimidating by those familiar with more “traditional” styles of yoga. Although I was very familiar with vinyasa and yin teachings, the idea of spending 90 minutes in 105-degree heat, trapped with 20 to 30 other bodies was slightly unsettling.

But in those 90 minutes, guided by an inspiring instructor and Bikram teacher Melissa, I felt my body and soul fully open and connect with each person in the room, as I sank deeper into each and every pose. All Bikram classes feature the same 26 poses done twice in a row—

each posture is appropriate for beginners and suitable for all fitness levels. Truthfully, the 90 minutes flew by as I allowed my body to stretch beyond my comfort levels, descending into positions I didn’t know my body was capable of. The powerful heat opens and relaxes your muscles to engage each part of your body during every stretch. After class, I felt unbelievably energized, alive and clean. It’s important to hydrate and refuel your body after a Bikram class—most classes can burn up to 1,000 calories and you can expect to sweat…well, more than expected. I would advise those currently practicing the popular vinyasa or yin styles of yoga (or those currently embarking on a non-yoga fitness journey) to give Bikram a try. I loved pushing my body as far as it would go—this is by no means an “extreme” workout, but allowing yourself to go deeper into the poses in the heat will provide not only a better workout, but will improve the detoxifying effects and overall health benefits of Bikram yoga, such as improved circulation, improved lymphatic, immune and nervous systems, and hormone regulation, among many others. 1013 Riley Street, Folsom. 916-984-9000, bikramyogafolsom.com.

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aerie yoga

I wasn’t sure what to expect from a class that promises to let you play, relax and strengthen your mind and spirit—all while suspended in the air! Roseville’s brand-new Aerie Yoga studio offers students a twist to incorporate into their yoga practice or current workout routine. This form of aerial yoga uses a suspended hammock to guide your body into familiar and original poses while stretching important muscle groups and strengthening your core.

The class was a fun variation on yoga and I loved the deep stretching I was able to do with the hammock. No experience is necessary, but the classes aren’t recommended for people with certain health conditions, due to the upside-down nature of part of the classes.

Kendra, one of the owners and our encouraging teacher for the

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Time Out

A Private Resort & Day Spa

class, pushed us just enough to feel the burn while we relaxed through a series of gentle, beginner poses before moving on to the fun stuff...inversions! At one point in the class, each student was upside down, suspended in the air and hanging like a bat in “vampire pose.” For those familiar with yoga, you can expect basic poses like downward-facing dog, standing splits and half-pigeon like you’ve never done them before. 8413 Washington Boulevard, Roseville.

916-716-9337, aerieyoga.com.

2010

8 | roseville health & wellness center

After a long day at work, I wanted nothing more than to relax with a little bit of Hatha yoga where I could stretch out and loosen up the day’s tension through the different poses and breathing techniques that promised an inner calmness. The small but comfortable studio in the Roseville Health and Wellness Center provided a space for me and almost 15 others to send our problems out the door while we spent the next hour and fifteen minutes letting our minds and bodies unfold. Motivating and cheerful Ellen, our instructor and yogi for the evening, gave us a powerful abdominal workout (the kind we all love to hate) through a series of plank and sideplank poses that targeted our abdominals and obliques. The class featured a wide variety of static stretching with only a small amount of vinyasa-style flow, and we remained in challenging poses like goddess and crow that helped us find balance and strength in the arms and legs. Repeated forward folds and halfway lifts stretched our backs and helped us to loosen up even more. The non-heated room provided a relaxing atmosphere and would be especially good for those not looking for an intensive sweat-session after work. A great end to the day, Ellen’s Hatha class was just what I needed to unwind and move from my chaotic head back into my strong, powerful body. 1650 Lead Hill Boulevard, Roseville. 916-677-1200,

Time Out provides everything a woman needs to experience the pleasure of time.

Escape to a Tranquil Experience Located in the Heart of Apple Hill.

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rosevillehwc.com.

9 | the studio martial arts & fitness

Tucked away behind the loud cries of the disciplined Martial Arts students at the Studio, their ultra-Zen yoga room provided the perfect ambiance for a relaxing Thursday night workout. And what a workout it was—the knowledgeable and talented instructor Miranda made us feel the burn over and over with this style of Hatha yoga that incorporated lots of static core, arm and abdominal work. Poses like crescent lunge and standing splits were held for extra-long periods of time and pushed us just past the edge of our comfort zone. The soothing sounds of rain and beaches guided us through this strong, meditative practice as we moved up and down from our mats. As one of the more “workout oriented” yoga classes I’ve taken, I’d recommend Miranda’s class to anyone looking for a style of yoga that will increase both strength and flexibility. After class I felt strong and powerful, and experienced nothing but confidence walking past the black-belt martial arts students on my way out. 4130 Douglas Boulevard, Roseville. 916-258-5425, trainatthestudio.com. •

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ACUPUNCTURE

YOUR HEALTH

Ancient Medicine for Today’s World

BY JANICE ROSENTHAL ROCK // PHOTOGRAPHY BY DANTE FONTANA

A

cupuncture is among the oldest healing practices in the world. It has been practiced in China and other Asian countries for thousands of years. According to the National Institutes of Health, acupuncture became better known in the United States in 1971 when James Reston, a New York Times reporter, wrote about how doctors in China used needles to alleviate his post-surgery pain. Since then, respected American medical organizations such as the Mayo Clinic and Johns Hopkins Hospital are now incorporating acupuncture into their treatment options to work in conjunction with traditional Western medicine.

Americans are using acupuncture at ever increasing rates as it is widely practiced by not only acupuncturists, but physicians and even dentists, according to the National Institutes of Health. The U. S. Food and Drug Administration regulates the manufacture

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Licensed Acupuncturist Wendy Stedeford with a patient

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dy

YOUR HEALTH and labeling of acupuncture needles for use by licensed practitioners. Relatively few complications from the use of acupuncture have been reported, in light of its increasing popularity, and it is generally considered safe when performed correctly.

Most states require a license to practice acupuncture. Education and training standards vary, but professionally trained acupuncturists have completed an education that we might call “Chinese Medicine Medical School”—training that consists of a four-year master’s degree: two years of training in the Western sciences are followed by two years of training in Chinese medicine. Students then complete many hours of clinical practice under a licensed professional, before receiving a license themselves.

how is acupuncture used?

Acupuncture is probably best known for treating chronic pain.

“Acupuncture’s strength isn’t major trauma,” says Stedeford. “It’s best used for chronic pain, such as low back pain. However, it can be used for many other issues that deal with general health and wellness.” Stedeford sees patients in her practice for issues ranging from fertility support to chronic insomnia, depression

what is acupuncture?

Most people know that acupuncture involves penetrating the skin with thin, solid, metallic needles that are manipulated by the hands or electrical stimulation. People experience acupuncture differently, but most feel no pain or discomfort as the needles are inserted.

Why needles? In traditional Chinese Medicine, the body is seen as a delicate balance of two opposing forces: yin and yang. Health is achieved by maintaining a balance of these two forces. An imbalance leads to blockage of the flow of Qi—or vital energy—along pathways known as meridians.

Qi can be unblocked by using acupuncture at points along the body that connect with these meridians—most commonly with acupuncture needles. “I can’t stand the thought of needles,” you say? Remember that acupuncture needles are very different from any other type of needles. They are very thin—sometimes as thin as a hair. Most patients don’t even feel the needles.

“Please know that there are always alternatives to using needles,” says Licensed Acupuncturist Wendy Stedeford who has offices in Folsom and El Dorado Hills (wendystedeford.net). “If knowing that acupuncture needles are solid and very thin, and that they are only used once isn’t enough to convince you, talk to your acupuncturist. There are other tools that they have which are less invasive.”

Stedeford goes on to explain some of the other methods most acupuncturists use to bring balance and health to the body. These methods include: • Cupping—the use of glass, plastic, or bamboo cups on the body to create suction and bring about positive changes.

• Moxibustion—applying an herbaceous plant to the body.

• Tui Na—traditional Chinese medical massage which is more vigorous and tissue-centered than the well-known Swedish massage.

In addition, many acupuncturists offer herbal medicine, nutritional counseling and exercise/activity counseling.

to gastrointestinal problems, and dermatology to addiction support.

A National Health Interview Survey in 2007 reported that an estimated 3.1 million Americans said they had used acupuncture in the past year. An earlier study found that back pain was the most common reason for using acupuncture, with joint pain, neck pain, severe headache/migraine, and recurring pain following closely behind.

“Several years ago in Paris I experienced severe psoriasis on the bottoms of my feet and the palms of my hands,” says Lincoln resident Michelle Baldassari. “A friend suggested acupuncture.

After a few treatments the psoriasis was alleviated. However, it came back a few years ago, so I visited an acupuncturist in Sacramento. This time, not only was the pain gone, the psoriasis was completely healed!”

Baldassari adds that she also used acupuncture in Thailand when going through a very stressful time in her life. Her stress and hair loss was successfully treated, and, in addition, she was able to start losing weight after her “energy blockages” were cleared. “I’m a believer,” says Baldassari. “I’ll talk to anyone about the benefits of acupuncture!”

Successful treatment reports from acupuncture patients are the best testimony for the efficacy of this practice. If chronic pain or other health issues seem to be winning the battle over your body and well-being, acupuncture offers hope. •

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your health Deena Heinrich with her son Ryan and daughter Emma

COMPASSIONATE COMMUNICATION How to Talk to Someone With Cancer

BY ABIGAIL BLANK // PHOTOGRAPHY BY DANTE FONTANA

I

n the spring of 2010, my dear friend and Roseville resident Deena Heinrich found a lump in her breast. In a matter of days, she had been diagnosed with Stage III breast cancer.

The mother of two young children, she and I had been part of the same private online community of moms for several years. She sought comfort in the safety and support from this close-knit collection of moms from around the country as she confided in us the earth shattering news of her diagnosis. We all jumped to her defense with battle cries of empowerment.

“Fight like a girl, Deena!” people shouted. “Don’t give up. I know you can beat this.” The message board was turned pink in her honor as she fought valiantly against the disease. But as the fight continued and the ups and downs of treatment brought a roller coaster of emotions to Heinrich’s everyday life, we ran out of catch phrases and cheerleading chants. It was time to get real, but many of us were at a loss for words.

So, how do you talk to a friend or loved one with cancer?

How do you know if you’re saying the right thing or the wrong thing? I was able to ask Heinrich recently for her advice on the topic. She explains that it all depends on what point someone is at in their diagnosis and treatment. “It was different in the early part,” she says. “‘Keep fighting’ and ‘You can do it’ were great. Now, it’s not all roses and fight, fight, fight. I just want to stay alive.” Upon her two year “cancer-versary” as Heinrich calls it, she’s simply fighting for time, as she has progressed to Stage IV. She recalls a jaw-dropping moment in the early days of her diagnosis when an inquisitive friend asked, “How did you let it get so far?” Heinrich, the ever gracious woman that she is, understood that the woman meant no harm. She pointed out that, “Sometimes things come out as judgmental when they are really fear.” Fear that the very same thing could happen to

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your health they don’t want to be treated any differently.

“People treating me differently can be detrimental,” Heinrich explains. “Keep me included. Sometimes, I’m sick for a long period of time, but keep inviting me. Sometimes treatment is a really hard process and it doesn’t mean stop asking.” She also says it’s tough when friends and family stop relating to her as a person, and instead only see her as an invalid. “People don’t want to share problems with me sometimes. I don’t want to be on the receiving end all the time.

I’m still a sister, daughter, mother, wife and friend.”

What Case and Heinrich both agree on wholeheartedly is the fact that no matter what, you should not minimize the diagnosis. Saying, “I’m sure this is going to be fine,” or teasing and making light of the situation are never a good idea. It’s also important to avoid blaming or searching for a cause. It’s important to move forward and not look back.

Follow the lead of your friend or family member as to how they are coping and don’t try to change their coping style. And, don’t bring them endless information you’ve spent hours scouring the Web to collect unless they specifically ask for it.

One of the most compassionate ways you can talk to your friend or loved one is actually the most direct. “When patients feel supported they do so much better,” Case says, though she points out that they can be reluctant to ask for help. She provides a great example of how to say just the right thing—“I care and I want to help. I want you to think about how I can help, and I’ll call you back to get some specifics on what I can do.” Case emphasizes the importance of keeping your word and following up with them when promised.

If the diagnosis for your friend or family member becomes terminal, Heinrich says it’s best to face it head on.

“People need to be more open about talking about the scary things.” A patient navigator like Case can help you find all the resources available—from cancer support groups, to grants that help offset the cost of travel for treatment, to preparations for accepting remission, reoccurrence or death, these professionals can be your best advocate and friend. •

Heinrich with her husband Rob, son Ryan and daughter Emma

her and misunderstanding of how a quiet disease like cancer can sneak up on anyone. The woman realized her misstep and quickly called to apologize.

Carol Case, a cancer patient navigator with Marshall Cancer Resource Center, who specializes in working with patients and their family members, also points out a few foot-in-mouth moments that are common. “Don’t say, ‘I know how you feel’ or ‘I understand’ unless you are a survivor yourself.” She emphasizes that when you’re talking with a cancer patient about their disease it’s important to keep eye contact, listen, and find a way to be comfortable with silence because sometimes the person you’re talking to just needs a minute. A smile and a hug never hurt, either.

“Don’t bombard them with questions,” Case says. “Ask what you can do to help, and then just listen.” Some patients have a hard time balancing everyday life with treatment, so offering to take kids to soccer practice or to walk their dog may be the best support you can offer them. And treatment is different for everyone. Follow their lead as to how they feel. Mostly, though,

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NutritioN

YOUR DAILY

VEGGIE ALLOWANCE Fool Yourself into Eating More!

BY ABIGAIL BLANK

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Nutrition

I

n a perfect world, we grown-ups would get eight hours of sleep every night, exercise for 60 minutes every day, drink 6 to 8 glasses of water and eat all of our vegetables. Just because we’re now saddled with car insurance and a nine-to-five (and beyond) job it doesn’t automatically mean our palates have adjusted to adulthood.

If you find yourself struggling to choke down those tasty turnips and crunchy carrots, we’ve got some great ways for you to work more veggies into your diet while tantalizing your taste buds as well!

start with smoothies

The strong flavor of delicious ripe berries or citrus fruits can overpower the bitterness of leafy greens. These veggies are packed with iron, calcium and folate, and are a great source of fiber. Toss some spinach or kale in with blueberries, strawberries and raspberries, along with your favorite non-fat yogurt for a sweet start to your day. Frozen fruit works just as well if your favorites are out of season. Up the ante by adding vitamin or protein power to the mix. You’ll get all of the nutrition without the taste you don’t like.

Photo © pink candy/fotolia.com.

take the easy way out

You know how there are a million and one cookbooks about how to hide vegetables in your kid’s meals? Well, kids don’t have the corner on that market. Grab your food processor and finely chop carrots, peppers, onions and zucchini to add to ground turkey for a jazzed up version of meatloaf or burgers. If you’re a pasta lover, cut spinach into thin strips—or use frozen spinach—and combine with ricotta cheese for a rich lasagna or filling for stuffed shells with hidden health benefits. You can also purée vegetables until they’re unrecognizable and mix them with shredded beef or chicken for delightful baked taquitos.

Or, add the purée to homemade low-fat cheese sauce and mix with macaroni for a more nutritious version of a comfort food classic.

get exotic

Somehow, Americans became stuck in a rut—only offering vegetables as a side

dish to much tastier main courses. Step outside of your norm and search for easy ways to make exotic recipes that have vegetables as the main ingredient (check the familyhw.com Web site for some recipes). Vegetable stir-fry is not only chock-full of vitamins and nutrients, but blissfully easy to prepare. Supermarket produce aisles often have a prepackaged melange of veggies all ready to go for you. Curries are also aromatic and artful concoctions that call for a variety of vegetables, including: peppers, green beans, carrots, onions and bamboo shoots. New spices and flavors may be exactly what your senses are craving.

a tasty dip can change everything

Often, it’s the memory of mushy, overcooked vegetables from our childhood that turns us off of eating them. If you prefer a little crunch to your snacks, Tracy Toms, a registered dietitian with Mercy San Juan Medical Center says, “Pick a variety of crunchy, raw vegetables and serve them with a low-fat dip.” Try making yourself a tray with a variety of fresh and crisp veggies like celery, carrots, peppers, snow peas and radishes with two tablespoons of your favorite low-fat dressing on the side or better yet, try hummus—the Mediterranean delicacy comes in a variety of flavors, from garlic to pesto to roasted red pepper, and is packed with protein. Sometimes, dips are so good, you’ll use anything as a delivery mechanism to get that yummy flavor in your mouth.

preparation perfection

There isn’t one right way to prepare vegetables. Try mashing cauliflower or parsnips as a replacement for potatoes. Sauté green beans with shallots and olive oil. Cut sweet potatoes—which are high in vitamins A and C—into strips and bake them for a twist on French fries. Grill halved artichokes and top with grated Parmesan cheese. The possibilities are endless. Don’t limit yourself to traditional methods. Let your imagination run wild.

when all else fails, add a little low-fat cheese

Cheese has the ability to transform mediocre into masterpiece. But keep it on the healthy side by using low fat and organic versions of your favorites. Sprinkle feta or shaved Pecorino Romano on broccoli. Crumble light blue cheese in a fresh spinach salad. Melt Brie with asparagus and put it between slices of toasted ciabatta bread. Spread herb goat cheese on crackers and top them with slices of cucumber. You will increase your calcium intake and be sneaking in veggies in decadently delicious ways.

Most importantly, remember, there is not one perfect vegetable.

Toms says variety is the key. “Vegetables rich in color are packed full of many important vitamins, minerals, phytonutrients and fiber. Think of a rainbow when selecting vegetables and pick the deepest colors such as red, dark green, purple, orange and bright yellow.” No matter how you slice ’em, there are tons of interesting and inventive ways to work vegetables into your diet. Don’t be afraid to experiment. There’s no telling what you’ll find. Maybe your former green-fleshed foe will turn out to be your very best friend. •

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DISH...RECIPES FOR HEALTHY LIVING Radish and cucumber tea party sandwiches

EXPLORE YOUR FARMERS’ MARKET Recipes for you and your little ones to enjoy!

RADISH AND CUCUMBER TEA PARTY SANDWICHES At the Farmers’ Market with Kids: Recipes and Projects for Little Hands by Leslie Jonath and Ethel Brennan; photographs

by Sheri Giblin (Chronicle Books, 2012, $22.95)

Young kids love a tea party, and these sandwiches would be worthy of Alice in Wonderland. You can use any radish variety from the market, including Easter Egg radishes, which come in shades of lavender and tea party pink. The recipe calls for butter, but cream cheese, spread generously on the bread, is a delectable alternative. Serve the sandwiches with chilled strawberry lemonade or iced tea.

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Kids Can: Remove the radish tops and rinse and slice the radishes; butter the bread; assemble the sandwiches.

• • •

2 bunches radishes 3 tablespoons salted butter 12 thin slices of dark rye bread or other sandwich bread

If the radish tops are still attached, twist them and pull off.

Cut the radishes into thin slices.

Lightly spread the butter on one side of each slice of bread.

Arrange the slices buttered side up. For each sandwich, arrange a layer of radish slices on a slice of buttered bread. Place another slice of bread, buttered side down, on the radishes. Cut the sandwiches into quarters to serve. Serves 6.

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DISH...RECIPES FOR HEALTHY LIVING MELON MEDLEY PALETAS Paletas are traditional Mexican ice pops, usually made from puréed summer fruits. Melons are especially good for pops because they are naturally high in water and sugar. This recipe calls for watermelon, cantaloupe, and honeydew, but you can experiment with the types of melon available at your market. If you don’t have molds, you can use large ice-cube trays or paper cups and wooden ice-pop sticks. The yield is approximate and depends on the size of your melons and your molds. If you have too much fruit puree for the number of molds, you can combine the extra with ice in a blender and make refreshing fruit drinks, called aguas frescas, to enjoy before the pops are ready.

Kids Can: Scoop the seeds from the melons; remove the melon flesh with an ice-cream scoop; place the melon in the blender and make the puree; help fill the molds.

• • •

1 small seedless watermelon 1 small cantaloupe 1 small honeydew melon

Cut each melon in half. With a spoon, scoop out the seeds from the cantaloupe and honeydew. Then scoop out the flesh from all the melons with an ice-cream scoop. Or you can cut the flesh from the rind with a knife, then cut it into chunks.

Have ready 12 ice-pop molds. You may want to have more on hand in case you end up with extra purée.

Put the watermelon in a blender and process until smooth. Fill one-third of the molds with the purée. Rinse out the blender and repeat with the cantaloupe and then with the honeydew. The purée can be a bit chunky.

Place the molds in the freezer. If you are using nontraditional molds, such as ice-cube trays or paper cups, you will need to freeze the purée until it is partially frozen, usually about two hours, then insert a stick into each mold and return the molds to the freezer.

Freeze the paletas for at least eight hours or up to 24 hours. They will keep in the freezer for one week. Makes about 12 paletas.

PASTA WITH PEAS AND BROWNED BUTTER Fresh shelling peas at the peak of ripeness are tender and sweet and barely need to be cooked. Tossing blanched peas with nutty-flavored browned butter, chive blossoms, and pasta is a simple, tasty dish perfect for a quick lunch or dinner. Another edible flower from the market could be used as a pretty garnish. You can substitute sugar snap peas or fava beans for the shelling peas.

Kids Can: Unmold the ice cubes; shell the peas; help drain the cooled peas; mix the pasta and peas; garnish the finished dish.

• • • • • •

1 tray of ice cubes 1 pound shelling peas, shelled 1 pound dried fettuccine 2 tablespoons unsalted butter 1/4 teaspoon salt 1 tablespoon chive blossoms (optional)

Bring a medium saucepan half filled with water to a boil. While the water is heating, fill a bowl with water and add the ice cubes. Add the peas to the boiling water and cook for one minute. Drain the peas and put them in the ice water to chill for three to five minutes.

Drain.

Bring a large pot of water to a boil and cook the pasta according to the directions on the package. Drain the pasta.

In a skillet over medium heat, melt the butter. Continue to cook it, stirring often, until the butter just begins to brown. Add the peas and stir to coat them with the butter. Add the pasta and toss to coat with the butter.

Put the pasta and peas in a serving bowl. Sprinkle with the salt and the chive blossoms, if using. Serve immediately. Serves 4.

FOR MORE RECIPES FROM THIS AND OTHER BOOKS, VISIT FAMILY HEALTH & WELLNESS MAGAZINE’S WEB SITE FAMILYHW.COM

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10

GREAT SUMMER CAMPS FOR KIDS

FUN IN THE SUMMERTIME

BY KRISTEN CASTILLO

looKinG FoR Fun, healthy and eduCational summeR aCtivities FoR youR Kids? Check out these local summer camps, which offer up lots of variety with amazing themes like skateboarding, horseback riding, and swimming as well as singing and acting. Kids will make new friends, learn new skills and have a blast. Be sure your child has sunscreen, a camera and lots of creativity. This is going to be a memorable summer!

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STEVE WALLEN SWIM SCHOOL, INC.

Kids love swimming during the summer and throughout the year. So why not register them for swim classes to help them master swim techniques and water safety?

“Swimming is a popular sport,” says Kaleb Wallen with Steve Wallen Swim School, Inc. “It’s an activity that’s good for a kid’s confidence and coordination.

It’s a life skill and we feel everyone should know how to do it.”

Steve Wallen Swim School, Inc. offers packages of eight swim sessions, each lasting 30 minutes. You can choose whether to send your little water lover into the pool once or twice a week. New sessions start every four weeks.

Classes are small with one to three students, which ensures a great learning experience. “Because we keep classes small, even if students are on different levels, we can work with each student on their individual needs,” explains Wallen.

1230 Glenhaven Court, El Dorado Hills.

916-939-7075, wallenswim.com.

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All photos courtesy of their respective organizations.

1.

All photos courtesy of their respective organizations.

2.

Cavallo Stables Summer Camp Cavallo Stables Summer Camp is a great option for kids who want to learn horseback riding and how to care for horses.

“The kids love that the camp is completely ‘hands on,’” says Cavallo Stables Owner and Operator Sami Milo. “They ride each day, learn to groom, bathe and care for the horses.

We also have group competitions for prizes each day and learn about horse safety and facts.”

No experience is necessary for the camp, which is suited for kids ages six to 12. One session runs from June 25-June 29, and the other goes from July 30-August 3. The camp costs $325, but you’ll pay just $275 if you register before May. “The kids are responsible for their horse at all times and they really enjoy being the boss,” says Milo. “Riding is an aerobic workout, so it’s great to keep kids moving and healthy.”

2505 Del Mar Avenue, Penryn.

916-804-5254, cavallostables.com.

3.

Sacramento State Aquatic Center This program makes a splash with kids ages seven to 17. Campers can check out activities like sailing, rowing, windsurfing, kayaking, jet skiing and white water rafting.

There’s a parents’ night every Thursday during camp session. Plus every Friday has a different theme, such as “Tie Dye/’70s Day” and “Super Hero Day.” The week-long sessions start in June and end in August. Pricing varies. For example, “Basic Camp” costs $290 per camper, while “Adventure Camp” runs $375 per person.

1901 Hazel Avenue, Gold River.

916-278-2842, sacstateaquaticcenter.com.

4.

River Cats

Baseball Camp Do you have a future major leaguer at home? Show them where baseball pros like Nick Swisher and Barry Zito got their start.

Kids ages seven to 12 will shout, “Take Me Out to the Ballgame!” when they’re enrolled in the Sacramento River Cats Baseball Camp.

“Baseball camps at Raley Field are truly unique and a memory that will last a lifetime!” explains Emily Higginson, the team’s group events executive. “Not only do they get training, but during their healthy snack break each day, Tony Asaro, our community relations director, talks to the kids about character. He challenges them to write a paper on who has inspired them and made a difference in their lives, and then shares those stories.”

Participants can sign up for one or both of the two sessions, which will be held June 27-28 and August 2-3.

Little sluggers will love getting instruction from River Cats’ coaches and players. Plus each camper gets a free ticket to a game!

400 Ballpark Drive, Sacramento.

916-376-4826, rivercats.com.

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5.

Fairytale Town

Summer FunCamps Fairytale Town Summer FunCamps offer kids a cool and educational experience. Each day, camp runs one week for three hours a day. Morning sessions are for kids ages four to six, while afternoon sessions are for kids ages six to 12.

Education and Program Manager Sharlene Lal-Hernandez says the camps promote active play. “Kids love the camaraderie, the skills they are learning and the hands-on activities.”

This year’s FunCamps’ themes include: “Kitchen Chemistry” food science, “EarthWorks” gardening, comic book creation and animal husbandry, known as “Farmer Brown’s Junior Farmers.” The first sessions start June 11.

“During the development of new FunCamps—and the revisions of existing ones­—the instructors are encouraged to stress themes of self-esteem and individual strengths in the children,” explains the camp’s John Lee. “And always look for the teachable moment. Freedom of expression is strongly encouraged.”

6.

KidzArt This art-based camp, aimed at kids in kindergarten to sixth grade, includes drawing and painting.

“Most kids love art,” says KidzArt Co-Owner and Co-Executive Director Jessica Tindel. “It’s a fun experience for them and breaks up their summer.”

Full-time and part-time camps are available at a variety of locations including El Dorado Hills, Roseville and Folsom. Sessions run June 18-23, June 25-30, July 9-14, July 16-20, and July 23-28.

4480 Duckhorn Drive, Suite 100, Sacramento.

916-574-9700, kidzartca.com.

3901 Land Park Drive, Sacramento.

916-808-7462, fairytaletown.org.

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7.

Sacramento Theatre Company Do your kids love watching theatre?

Do they sing along to Glee whenever it’s on TV? They may be budding actors, singers and all-around performers waiting for a chance to prove themselves.

They can get the chance to work on their craft at the Sacramento Theatre Company, which has one-week summer camps for young kids (first grade through eighth grade), as well as two-week camps for high schoolers.

“The kids are never bored,” says Michele Hillen-Noufer, education director for the Sacramento Theatre Company. “They’re going from class to class. And while getting up in front of people [to perform] can be scary— we create a safe environment.”

Participants will have a great time as they develop their theatre skills, like play writing, improvisation, puppetry, scene study, singing, dancing and voice.

The summer camp concludes with a theatre performance from the kids.

1419 H Street, Sacramento.

916-446-7501, sactheatre.org.

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8.

Camp Lotsafun Camp Lotsafun is an excellent option for kids with developmental disabilities. The camp, which is in Reno, prides itself on giving kids with disabilities a summer camp experience that’s fun, educational and therapeutic too.

The majority of camp participants have autism, while other campers have disabilities including Down syndrome, ADHD, bi-polar disorder or cerebral palsy.

Kids at Camp Lotsafun enjoy pet therapy, kayaking, arts and crafts, a ropes course and many other activities. The goal is always to improve a child’s self-esteem, self-expression, and safety, as well as improving fine and gross motor skills.

Camp locations include Grizzly Creek Ranch and Eagle Lake. There are four summer sessions: June 25June 30, July 2-July 7, July 30-August 4, and August 13-August 18. There are many camp options for kids ages seven to 99. Prices run from $700 to $800 per camper.

3660 Baker Lane, Suite 103, Reno.

775-827-3866, camplotsafun.com.

9.

City of Roseville The City of Roseville has three summer camps. Camp Roseville, which is for kids ages six to 11, will be held from June 18 to August 10 at Roseville Sports Center.

Kids enjoy games, crafts and field trips, too. Weekly themes include “In It to Win It,” “It’s a Jungle Out There,” and “Surfin’ in the USA.” Camp Sparks, for kids ages six to 12, focuses on crafts, games, sports, trips and other fun. Teen Scene camp, which is for kids ages 11 to 13 has theme weeks, as well as three weekly off-site trips.

916-774-5962, roseville.ca.us.

1O.

STar Camps Kids from kindergarten to seventh grade can enroll in STAR Camps, which have part time and full time options at locations in Loomis, Lincoln and Roseville.

Camp themes range from art to science to athletics. Some of the most popular sessions include skateboarding camp, cheerleading camp, rock star camp and basketball camp.

“Most kids sign up for at least six camps,” says STAR Camp’s Sasha Mendenhall who notes most camps last one week, while a few last two to three weeks.

Part-time camps cost $30 a day, while full-time camps are $125 a week.

Camp hours are from 9 a.m. to 3:30 p.m. Extended care is available for kids who need to be dropped off before camp or stay after hours.

You can also enroll kids in the STAR Eco-Station Camp in Rocklin, which has different animal themes every week.

4465 Granite Drive, Suite 700, Rocklin.

916-632-8407, camps.starsacramento.org.

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g• Masonry • Plumbing • Windows • Remodeling • Kitchen • Bath • Granite • Design • Flooring • Electrical • Patio • HVAC • Landscaping • Cabinets

travel&

unravel S

pring break is upon us … your first opportunity to unwind after a hectic start to 2012. In the spirit of this season of renewal and rejuvenation, we set our sights on easy vacation getaways that uplift the mind, body and soul. No stress. No rush. No hassle. Check out our five top picks for health and wellness escapes.

enchantment ResoRt A 70-acre resort dotted with desert native gardens and adobe structures, Enchantment Resort is the desert star of spa-centric Sedona. Mii amo is the signature destination spa located on the property and guests who book three- to seven-day packages stay right next to the spa in one of 16 modern rooms. All treatments and Mii amo Cafe meals are included. Resort guests may enjoy all the facilities and classes at Mii amo, but treatments and meals are a la carte.

Spa highlights include the Journey Spa Treatment, a two-hour person-

FIVE BEST BETS FOR REST AND RELAXATION by darreN elMs Enchantment Resort

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enchantmentresort.com.

Post Ranch Inn Beautiful Big Sur. Shrouded in glorious woods and overlooking some of the most pristine coastline of California, this enchanted destination remains one of the most popular spots for nature enthusiasts of all kind. The tranquil core of the area is the small yet seductive sanctuary known as the Post Ranch Inn. Founded by one of the first pioneer families to arrive at Big Sur, Post Ranch Inn has evolved from homestead, to working ranch, to one of the most beloved resorts in the world.

A woodsy compound perched cliffside along the Pacific Ocean, the Inn offers that rare combination of luxury living and rustic charm. With only 39 guest rooms and two private houses, intimacy takes priority, allowing you and your guest plenty of breathing room.

The Post Ranch Inn also has the distinction of being thoughtfully green, so you can arrive with the peace of mind you will be doing as much good to the environment as you may do to your body and soul. Guests are chauffeured in a Lexus Hybrid, and a solar array on property minimizes energy use. Lodgings are built from sustainable materials and complement their natural surroundings, and landscaping uses native, drought-resistant plants. Grounds provide habitat for the endangered Smith’s blue butterfly, California redlegged frog, western pond turtle and California condor.

As part of the Inn’s award-winning spa experience, the Shaman Sessions calls on nature and ancient wisdom to help create physical, mental and emotional well-being. Some highlights include “Illumination,” a balancing and cleansing ritual that relieves negativity and boosts energy, vitality and immunity; “Bands of Power,” a filtering of energies directed toward you to help nourish the body; and “Drum Journey,” a guided session that gathers energy from the past and future and helps you focus on being fully present in the now.

If you haven’t relaxed enough, there are a whole series of spa treatments on the menu, or you can take to the outdoor experience and hike, take yoga or simply stare at the stars. 47900 Highway 1, Big Sur, California. 888-524-4787, postranchinn.com.

Swell Women Sorry fellas. This one is ladies only (but, read on for some good

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news). Founded by former snowboarder Me-Shell Mijangos, Swell Women shares their love for this beautiful state of Hawaii by creating unforgettable surf and yoga retreats geared around women.

According to Me-Shell, “Surfing is more than a sport or a hobby, it’s a way of life.”

Designed for women of all ages, The Swell Experience is a oneof-a-kind surf camp and wellness retreat in Maui for those who seek the thrill of adventure, the reward of accomplishment and the fellowship and encouragement of new friends. With warm waters, white sandy beaches and plenty of manageable surf, the island of Maui makes for an ideal location for this one-of-a-kind experience.

The camp partners with one of the local resorts for first-class accommodations. Set amidst 27 tropical acres along Ka’anapali Beach, your accommodations thoughtfully celebrate the artistry, environment and culture of Hawaii.

Surf instruction takes place both in the water and on the land, so newcomers will gain confidence in learning how to surf, understand and practice surf etiquette and discover how surfing is a metaphor for achieving your personal goals. The camp’s surf instructors come from the most popular surf school on Maui, Maui Surfer Girls, and have current American Red Cross first aid and CPR training.

And no need to bring your own equipment. You will be provided with a variety of surfboards, including soft tops and custom-shaped performance surfboards, to enjoy on Maui’s gentle waves.

But this adventure is not all surf. Yoga plays an important role in the experience, encouraging all to unroll their mats for the 6,000-year-old practice. We’d be remiss not to mention the massage therapist on-call to nourish your post-surf muscles. And naturally a professional chef, who specializes in fresh and healthy cuisine made from wonderful local ingredients and lovingly prepares each of the three provided meals.

Ok, gentlemen, here’s the good news. Me-shell now offers SwellCoed for both guys and gals, so you too can experience this unique health and wellness experience. Cowabunga, dude. 800-399-MAUI, swellwomen.com.

Cal-a-Vie If blindfolded and parachuting into this charming hillside enclave called Cal-a-Vie in north San Diego county, you’d swear you were landing in Provençe. Lavender-covered fields, stone fountains, treelined patios and total peace and quiet—one would be hard-pressed not to be instantly transported. If its natural assets weren’t enough, they reconstructed both a French l’orangerie and a chapel, brick by brick, for visitors to enjoy.

Here’s how it works. Guests check in for a three-night, four-night or week-long stay. The resort hosts only a conservative number of participants per week, accommodating each with either a guest room by the pool or a larger suite.

The goal here is total wellness. Every morning at breakfast, you are given a suggested itinerary for the day. This includes a selection of intimate fitness programs, from cardio and weight training to yoga and tai chi. In the mix are treatments at the spa like facials, massages and body treatments. Three meals and a couple snack breaks are provided each day, prepared in delicious spa-style by chef Jason Graham, sometimes with a cooking demonstration. Who knew healthy dining could be both so tasty and filling?

To boost your performance, you also get a one-on-one nutri-

Swell Women photos by Mike Adrian, courtesy of Swell Women. Post Ranch Inn photos by Kodiak Greenwood, courtesy of Post Ranch Inn. All other photos courtesy of their respective organizations.

alized session that begins with sharing your goals and aspirations in a consultation, setting the path for your therapist to create and perform a multifaceted session that addresses your individual needs—massage, acupuncture, tarot readings and much more.

You can easily spend a satisfying week in Sedona and never stray far from Enchantment. For the sports enthusiast, there’s hiking, tennis, swimming, mountain biking and croquet. Meantime, the spa offers yoga and dance classes, cooking demonstrations, off-site excursions and some really inventive treatments. And watercolor painting classes? Yes, please.

If you are adventurous, get into the car for the short ride to the Coconino National Forest. Our guide offered a choice of eight treks, and our group settled on the moderate, two-hour “Teacup” hike with a friendly, yet informative narrative along the way.

Back at the spa, the Mii amo pool can make an ideal dining spot, unless you want to change out of your robe and try the wares at the more upscale Yavapai at the main resort. Decisions, decisions. Don’t think too hard. 525 Boynton Canyon Road, Sedona, Arizona. 928-282-2900,

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Swell Women photos by Mike Adrian, courtesy of Swell Women. Post Ranch Inn photos by Kodiak Greenwood, courtesy of Post Ranch Inn. All other photos courtesy of their respective organizations.

top row (left to right): cal-a-vie, swell women and cal-a-vie second row (left to right): sivananda ashram yoga farm, enchantment resort and post ranch inn third row (left to right): post ranch inn, sivananda ashram yoga farm, swell women bottom row (left to right): cal-a-vie, post ranch inn and enchantment resort

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tional and fitness evaluation. While my results showed a need for improvement, it’s difficult to get stressed out with so much soul-stimulation around—like the candlelit acoustic concert in the chapel on my last night. 29402 Spa Havens Way, Vista, California.

760-945-2055, cal-a-vie.com.

Sivananda Ashram Yoga Farm If you seek yoga, enlightenment, more yoga, no frills and even more yoga, let’s head to the farm. This yoga retreat provides an oasis of peace in a chaotic world where people from all walks of life can come to practice yoga and meditation and get in touch with their divine self. For 40 years, the Sivananda Ashram Yoga Farm

exhale, IN TOWN Can’t tear yourself away from home?

Here are a few relaxation retreats in your own backyard.

The Lotus Garden Meditation Center This tranquil enclave of waterfalls, lush trees, koi ponds and lotus gardens invites you to engage in its mission of healthy vegetarian dietary practices, organic gardening, sustainable agriculture, yoga, meditation, and good health through exercise and preventive maintenance. They offer retreats throughout the year, including oneday retreats at the Center and threeday Mountain Meditation Retreats near Calistoga. 7225 Lincoln Avenue, Carmichael. 916-944-8505, lotusgardenmeditation.org.

Dream Day Spa Located in historic Old Folsom, this relaxing refuge offers a variety of wonderful massages, facials and “Ooh, la, la” experiences. One of our favorites is the Body Wrap, a gentle exfoliation with sugar and grapeseed oil to prepare the skin, a warm wrap, a soothing scalp and neck massage, and a luxurious soak in an overflowing tub while enjoying a hot tea. Bliss.

501 Natoma Street, Folsom. 916-3530410, dreamdayspa.net.

Roseville Health and Wellness Center The one-stop shop for all of your health needs, from exercise, to nutrition to

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has been teaching classical yoga year-round.

Located on 80 acres of beautiful countryside in the Sierra Foothills, this natural haven should inspire bliss in even the most skeptical guest. The daily schedule provides two yoga asana classes, two guided silent meditation sessions, two kirtan sessions, two lectures on yoga and related topics, and two organic, vegetarian meals.

Accommodations are simple—single or double occupancy cabins or dormitories for groups of four. Set on the hillside, they overlook the tranquil beauty of the ashram. If you’re so bold, you can pitch a tent and really embrace the outdoors. Admit it, you’re curious. 14651 Ballantree, Grass Valley, California. 530-272-5322, sivanandayogafarm.org. •

medical services. Choose from a long list of classes that include everything from cardio to kickboxing and yoga to tai chi. A heated full-size pool, salt water pool and whirlpool spa provide venues for aquatic therapy, one of the Center’s specialties. Don’t forget to check in with one of the onsite registered dietitians or make an appointment with a medical expert for any body ailments getting in the way of a better and healthier you.

1650 Lead Hill Boulevard, Roseville.

916-677-1200, rosevillehwc.com.

Arden Hills Resort Club & Spa Get away and get well without leaving the Sacramento area. For more than 50 years, Arden Hills Resort Club and Spa has promoted living a healthy lifestyle to its guests. Get pampered at one of the luxurious suites in The Villas and enjoy a healthy, made-to-order breakfast by the Wellness Culinary Team, afternoon tea in the dining room, inroom therapeutic tubs, access to the 50,000-square-foot Health & Wellness Pavilion, amenity-filled locker rooms, unlimited fitness, tennis, the spa, dining and so much more. You may never want to check out. 1220 Arden Hills Lane, Sacramento. 916482-6111, ardenhills.net.

Time Out Spa This cozy sanctuary nestled amongst apple orchards and gardens makes for the ideal getaway for a day trip or an overnight stay. Sign up for one of their special packages and enjoy a massage, facial, manicure, pedicure and

more—the ultimate in stress-relief, not to mention pampering! And, the warm tropical rains of their Vichy treatments are sure to get you good as new again.

2452 Apple Vista Lane, Camino. 530644-0314, timeoutspa.com.

Asante Spa Need an afternoon away to reboot?

Asante may have just what you need.

They offer a full menu of treatments, but we’re particularly fond of the R&R (relax and recharge). Your three hours of bliss include a hot steam cleansing facial, deep tissue sports massage, customized body scrub and Swiss shower treatment. Oh, and you get complimentary lunch too! 530 Post Court, El Dorado Hills. 916-933-8905, sparetimeclubs.com.

Serenity Spa Science and spirit join forces at naturally graceful Serenity. Filled with Eastern-inspired ambiance and a peaceful aura, this heavenly spa transports and transcends. Of the signature Ritual packages, A Way of Life, beacons with a full-day experience. Begin with a 90-minute Tandem Massage, then energize the face with a one-hour Skin Ritual of choice, soften your feet with a 45 minute Botanical Foot Facial, heal the mind with a mini 45-minute Reiki session and consultation, and top it all off with a spa lunch. Slip into your robe and slippers and chill in the Zen Lounge, letting all that divine relaxation all sink in. 3984 Douglas Boulevard, Roseville. 916-797-8550, serenityspaonline.com.

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hormones... balance is the thing!

By leeann DicKson

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p

aul Boese, a 16th century botanist, observed “We come into this world head first and go out feet first; in between, it is all a matter of balance.”

Although he probably wasn’t thinking about hormones, it is a great way to look at these mysterious chemicals that control our bodies. If you say only one thing about hormones…balance is the key!

Hormones are a mystery to most folks.

Neither blood nor bone, most people just can’t put their finger on what they are or their purpose. Yet, we hear so much about the stuff. Hormones can affect how tall you are, your ability to gain or lose weight, your mood, if you feel too cold or hot, whether your blood sugar is too high or low, even if you have eyebrows. The substance has been blamed for emotional outbursts, nonexistent sex drive, flabby abdomen muscles, and nearly every malady. Anita Larrow, N.D. with Revolutions Natural Medical Solutions in Folsom puts it very succinctly: “We think we control everything in our lives, but hormones control us.”

The majority of people never really consider hormones until they malfunction somehow. That’s the thing with hormones… they need to be in balance to work effectively. A hormone imbalance can sneak up on you. In some cases, it takes years before you or your medical practitioner realizes your symptoms are signs of a hormone disparity.

Some patients rationalize their symptoms as normal aging. They take a couple of aspirin and the discomfort dissipates for a while.

Masking the problem, instead of seeking mainstream or alternative medical help, can prolong the suffering and possibly exacerbate the problem.

The innovative choreographer Martha Graham once said, “The body never lies.”

And, with hormone imbalance, your body will tell you the truth by feeling tired, manifesting miserable symptoms, or just shutting essential systems down. Our bodies have the ability to speak to us through pain and discomfort. It will tell you if something is amiss…we just need to listen. The good news is, once a hormone imbalance is identified, you can get help and start on the path to wellness.

The most common and well-known hormone imbalance is associated with women in post-menopausal problems. Menopause and its treatment with hormone replacement

have had a lot of publicity lately. Not having enough of one or too much of another can cause havoc for the woman and those who associate with her. From drenching night sweats to uncontrollable emotional outbursts, unbalanced hormones can get a very uncomfortable grip on your body.

In the ’90s movie Fried Green Tomatoes, the elder Ninny Threadgoode advised the crazy and suffering mid-life Evelyn quite correctly by telling her, “You git yourself some hormones!” If you remember the movie, she did and was better for it. However, there is a constant debate between medical professionals in this country and internationally on the use of hormone replacement therapy to alleviate troublesome symptoms.

Estrogen might be the most famous (infamous?) of the hormone group, but that is just a small part of the story. Did you know diabetes is a form of hormone imbalance?

Also, if your newborn child has an imbalance it could effect his or her growth, mental capabilities, and immune system. If your thyroid is not functioning properly your body could gain or lose a tremendous amount of weight and bring out many other uncomfortable symptoms. If the growth hormone from the pituitary gland produces an excess, a person can grow into a giant…too little output can stunt growth. The myriad of health problems due to hormones is mind boggling.

So, let’s see if we can simplify the issue for you.

what exactly are hormones?

They are chemicals released by one or more cells that affect cells in other parts of the organism. These important chemicals are produced by many different glands located in various areas of the body including the brain, neck, gut and reproductive system.

Hormones are responsible for regulating nearly every function in our bodies. The endocrine system coordinates hormones and it is one of the body’s main ways to communicate and coordinate essential functions. The specialized medical field of hormone-related issues is called endocrinology.

The Web site for the non-profit Hormone Foundation, which serves the public education affiliate of the Endocrine Society, offers

everything you need to know in hormonerelated health information. Their mission is to “serve as a resource for the public by promoting the prevention, treatment and cure of hormone-related conditions through outreach and education.”

Bradley Anawalt, M.D., FACP Professor and Vice Chair of Medicine at the University of Washington in Seattle, serves as the Chairman for the Hormone Foundation.

Dr. Anawalt knows how difficult navigating hormonal issues can be. “There is a lot of misinformation about hormones out there,” he explains. “Some information on the Internet is loosely based on fact and is just not accurate.” The Hormone Foundation is working to provide data that is based on medical studies. He goes on to explain that medical doctors and some alternative practitioners have different belief systems on health issues. So, whomever you choose to see, the Hormone Foundation’s Web site gives you good basic information. “We try to provide information to patients and the general public,” Dr. Anawalt says, “so that they can make an informed decision on their own.”

If you have read anything on hormonal issues you have seen a debate between synthetic and bio-identical hormones. Bioidentical hormones are those made to have the exact molecular structure as those produced within the body. The doses can be customized for the individual’s needs and are generally tolerated well with minimal side effects. Synthetics have the chemical makeup of hormones, but they do not identically match those in the body. Synthetics are also only available in standard doses, which in some instances and in some people may produce adverse and uncomfortable additional symptoms. The discussion is not just for female issues, but for nearly all hormones. Scientists have discovered both bioidentical and synthetic treatments for nearly every hormonal-based complaint. It is up to you and your health care provider to decide which is best for your individual needs.

Wendy Wells and Leah Onstott, Family Nurse Practitioners and women’s hormone specialists with Optimal Women’s Wellness in Roseville have been helping hundreds of local women wade through the Hormone Replacement Therapy (HRT) debate and everything else hormone related for more than 10 years. When news that a Women’s Health Initiative Study on estrogen and progestin replacement was suddenly stopped in

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2002, the alarmed medical community and practitioner offering science-based natural the public started questioning the safety of therapies. The Naturopathic Doctor (N.D.) HRT. “There continues to be a misconcepdegree is licensed by the State of California tion,” Wells says, “that HRT is not safe.” She and takes many years of intensive medical explains that the study was conducted with study to achieve. Dr. Larrow and her fellow both synthetic progestin and estrogen that N.D.s and the team at Revolutions Natural is derived from pregnant horse urine. Wells Medical Solutions work with all their paalways prescribes “bio-identical” hormones. tients to get them feeling and functioning betThese are hormones that are produced to ter. Interestingly, 25 percent of her patients be bio-chemically identical to those made are men seeking help. “The sex hormones, within the body. According to Wells, many adrenals’ and the thyroid must be evaluated well-respected studies in Europe show that together,” Dr. Larrow explains, “so they can women using bio-identical hormones exbe supported and balanced.” perience positive results. On the short-term The practice offers an array of herbal tincthey have a much better quality of life and on tures that are available on-site. She can also the long-term the studies show there is less prescribe bio-identical hormones that are severity of chronic onset of disease. “Used in formulated at a compounding pharmacy customized small doses,” Wells says, “Biolike Innovative Compounding Pharmacy identical hormones are safe and beneficial in Folsom. Dr. Larrow looks at the whole in the short and long term.” She stresses person and not just the symptoms. “I look that hormones are part of our well-being at their spiritual, physical, mental and emoand an imbalance can take years to manifest tional states,” she explains, “to know how to into anything from annoying to life altering support the body to function at an optimum symptoms. “An imbalance can be insidious,” level.” By using tests for saliva and urine along Wells says, “Balance is the key, if you are outwith asking lots of questions, Dr. Larrow can of-balance you are unhappy and unhealthy.” narrow down the root cause of the problem.

Since individual symptoms differ, Wells and “Getting the right care is as simple as asking her colleague use a series of in-depth quesfor the right help,” she says, “however, sometions, blood and saliva tests to help identify times it is not easy.” Dr. Larrow knows that the issues. “Then we work together with you each person will respond differently when on getting the optimal doses to help you feel their hormones are adjusted. Both the patient better.” Wells explained. and doctor need time to figure out what the Women are usually quicker to seek horright combination of hormones, herbs and mone adjustment for a plethora of reasons; possible lifestyle changes will work. “We men typically suffer work together,” she through all sorts of says, “to help the maladies. The mempatient achieve their RESOURCES bers of the gender wellness goals.”

The Hormone Foundation only look for help As the person hormone.org when they finally exgrows from child perience the ultimate to puberty to adultInnovative Compounding Pharmacy in men’s hormonehood, the transi916-984-9222, icpfolsom.com related imbalances: tion in-between can erectile dysfunction. sometimes cause Anita Larrow, N.D. Traditionally trained hormones to beRevolutions Natural Medical Solutions medical doctors come unbalanced.

916-351-9355, revolutionsdocs.com (M.D.s) do address It is a change in the this issue and can body and increase Jaiwant Rangi, M.D., FACE prescribe a number of hormone activCapitol Endocrinology, Inc. of drugs to alleviate ity that drives the 530-677-0700, capitolendo.com symptoms. However movement into the some men are now next stage of life.

Wendy Wells and Leah Onstott looking at this as a With its telltale acne, Optimal Women’s Wellness hormone issue and increased sex-drive, 916-791-9104 feel more comfortable uneven tempers and optimalwomenswellness.com with an alternative more...some parents

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just accept these phases and hold on for the storm called “raging hormones.” However, there is help.

Cameron Park-based Endocrinologist and Internal Medicine Physician, Jaiwant Rangi, M.D., FACE, with Capitol Endocrinology, Inc. is board certified in endocrinology, metabolism and diabetes. In her practice working with hormones and glands, she more than understands the stresses on families as children mature and transition into different phases of their lives. “It’s hard enough growing up,” Dr. Rangi explains, “but especially with all of the changes within the body.” She stresses that parents need to be patient with this during these stages of development. However, she advises that if things seem out of control, it might be time for a check-up with a primary physician to eliminate any physiological, environmental or other issues. Once it is clearly diagnosed that unbalanced hormones are at play, she is one of the area’s best doctors to help. “Hormonal issues are very difficult to diagnose,” Dr. Rangi admits. In her busy practice, she first needs to establish the root cause of the problem. It is up to her exceptional expertise and a variety of tests to determine what gland or glands are producing too much or not enough hormones. There are many mental and physical effects that can manifest with a hormone imbalance. “I determine if the hormone production,” Rangi says, “is too much or not enough.” After the diagnosis, she has many options available to help patients address their individual symptoms.

hormone therapy is not a one-size-fitsall Fix with a pill, potion or patch.

Although there is a lot of information— from celebrities’ tell-all books to tens of millions results on an Internet search engine—you will need an expert’s hand to lead you to the path of wellness and balance. Our area has a bounty of professionals that are ready, willing and able to help guide you through the maze of hormone education and offer assistance. •

Spring 2012 – familyhw.com

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The Family Dog

Wendy Stedeford Acupuncture

Viewpoint Optometry Dr. Lauren Van Winkle, O.D.

Creekside OB/GYN of Folsom Medical Corporation

Your dog’s home away from home. With ‘The Family Dog” you can rest assured that your dog is being treated the way you want - and we only keep 1 family’s dog(s) at a time. From special meals to giving medications, your dog becomes our family dog when you are away.

I am an L.Ac, or Licensed Acupuncturist, specializing in acupuncture and traditional Chinese medicine. With nearly ten years of experience, I assist patients with acupuncture and cranio-sacral therapy, but also with nutritional counseling based on TCM (traditional Chinese medicine) guidelines, massage,TCM-style exercise recommendations, and Chinese herbal medicine.

Viewpoint Optometry is a family-friendly practice and optical boutique, dedicated to providing personal and professional vision care and extraordinary eyewear. With over 40 years combined experience in the field, our doctors and staff are committed to your vision, your health and your personal style. We welcome new patients and most insurances, so call or stop by.

Introducing our new nurse practitioner Stephanie Honda, N.P. As a women’s specialist nurse Stephanie has over 23 years of experience. She is a trained labor and delivery nurse, nurse midwife and a nurse practitioner. She describes taking care of women and educating them about their health as, “one of my greatest rewards.” Call for an appointment today.

For more information: 916-802-6923 susie@thefamilydog.biz

907 Embarcadero Dr. El Dorado Hills, CA 95762 916-933-1221 www.wendystedeford.net

9260 Sierra College Blvd.,Ste. 500 Roseville, CA 95661 916-791-2526 www.viewpointoptometry.com

1621 Creekside Dr., Ste. 102 Folsom, CA 95630 916-984-7428 www.CreeksideOB.com

amily

.......................................................HEALTH

health & wellness

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YOUR PET’S HEALTH Brandy

CARING FOR YOUR AGING PET Quality of Life for Furry Loved Ones

BY LYNN MACHON andy Paige and Br

or a dog that can live to 18, keeping our pets happy and comfortable as they age is a big responsibility.

M

y husband and I “rescued” Brandy, our golden retriever/chow mix, from an animal shelter the first year we were married. That was 17 years ago.

Over the years, as our family grew, Brandy sweetly put up with little people who tugged on her ears, rode her like a horse and took her on endless walks. So it was difficult for us to accept that our “oldest child” was growing old.

As pet owners, caring for an aging or sick pet is a necessary part of the role. Whether it’s a pet rat that typically lives two years

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Wouldn’t it be wonderful if our pets could tell us when they are hurting and how we could help? But in reality animals are quite good at masking their pain. And aside from perhaps a graying muzzle or a stiff walk, they are equally adept at hiding their age.

Over the last year, our baby-faced Brandy’s health had markedly deteriorated. She lost her hearing, her hips didn’t work well, and last summer she developed a cancerous tumor in her mouth. Regardless, at times, she would leap around like a puppy and still ate like a champ. So we worked with our vet on a pet maintenance program.

Marvin Frace, D.V.M., founder of MarketPlace Veterinary Hospital in El Dorado Hills, stresses that when caring for pets in their later stages, regular exams are especially important. “By knowing your pet well, your vet can make sure any aging issues like arthritis or kidney failure are offset to keep your pet from deteriorating quickly.”

“For instance,” Dr. Frace continues, “feeding special medical diets can be a big help, and giving medications or supplemental

Photos courtesy of the Machon family.

caring for our companions

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YOUR PET’S HEALTH fluids, particularly in cats, can make a big difference in keeping them comfortable and extending their lives.”

in-home medical care

Once a treatment program is developed by your vet, much of the necessary care can take place at home. Over the past 10 years, the practice of providing hospice and palliative end of life care to animals has gained popularity. There are even those, like Margaret Hunt, D.V.M., with Faithful Friend House Call Veterinary Services, who make house calls. The Orangevale-based veterinarian specializes in providing in-home care for pets, a field she calls “still emerging.” “It’s really about quality of life for these animals,” Dr. Hunt says. “I got into this area to help provide comfort to animals in need.”

Dr. Hunt’s hospice services include pain management, fluid therapy, blood work, small mass removal and biopsies. And, she adds, “lots of counseling.” But she also provides exams and basic animal care for clients such as elderly pet owners who can’t physically get their pet to a clinic.

“All pets,” she says, “especially older ones, need basic care like vaccines, deworming and nail trimming. Having those services done at home avoids the trauma of going to the vet.”

Photos courtesy of the Machon family.

knowing when “it’s time”

Love and care aside, there comes a time for the quality of life discussion.

According to Dr. Frace, certain criteria can help families make the emotional decision. “As long as the pet is willing to eat and is still real attentive to what’s going on in the family, our focus is on keeping an older pet comfortable.”

Dr. Frace continues, “But if the pet is losing weight, or not eating their food, or has lost bodily control, then it might be time. In general, if your pet is failing to thrive, that’s a good indicator that putting them down would be fairer to the animal.”

When it’s time, euthanasia services are a quick—and many say peaceful—way to end a pet’s suffering.

For those who can’t or don’t want to bring their pet to a clinic, there are veterinarians like Roseville’s Jenny Rutan, D.V.M., with Goodbye My Friend who will come to your home. “The benefit of in-home euthanasia is that pet owners are given privacy to say goodbye and openly grieve; they don’t have an audience like

they would in a clinic,” says Dr. Rutan.

“The stress on pets is greatly diminished as well,” she claims.

“They are spared the clinical setting on a cold table.” Dr. Rutan says she routinely performs euthanasia in backyards or on a favorite napping spot. For one family, it was on the pet’s bed in front of the fireplace.

Depending upon where you live, there are options available for pet aftercare such as cremation and burial. Sacramento’s East Lawn Pet Loss Center provides a myriad of helpful resources.

preparing your kids

As hard as it is for adults to deal with the death of a pet, it’s even more difficult for a child to lose a beloved—and often lifelong— animal friend.

It’s important to recognize that helping your child through the grieving process can pave the way for coping with other losses throughout life.

The KidsHealth Web site provides great tips for talking with kids about Carson and Brandy pet loss, including: • If possible, address the topic of loss before the death occurs.

• Avoid using the term “put to sleep” to describe euthanasia.

• Allow children to say goodbye in their own way.

• In breaking the news, be truthful, be brief and let your child’s questions lead the discussion.

• Don’t hide your own sadness; RESOURCES show them that it’s okay to feel a Association for Pet Loss and Bereavement range of emotions. aplb.org • Help your child find special ways to remember your pet, and enBeloved Pet Mobile Vet courage family talks about happy 530-383-2543, belovedpetmobilevet.com memories.

When we had to put our Brandy East Lawn Pet Loss Center 916-732-2037, eastlawnpets.com down in January, it was a difficult time for our whole family. But by providing Faithful Friend House Call Veterinary Services her with end of life care and following 530-401-2536 the tips above to help prepare our kids, we now can treasure her memory and Goodbye My Friend know that she’s at peace.• 916-905-7387, goodbyemyfriend.net Healthy Pet, healthypet.com International Association of Animal Hospice and Palliative Care iaahpc.org KidsHealth, kidshealth.org MarketPlace Veterinary Hospital 916-939-1705, marketplacevet.com

Nat and Bran dy

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ASK THE EXPERTS

Are there ways to increase recovery time after a surgical procedure?

Surgery of any kind is tough on the body. One way to aid in recovery is to build up your antioxidant status prior to a procedure. Taking vitamins will assist with this, but you want to think about starting these supplements at least a month and a half in advance of the surgery. Most surgeons will ask you to stop taking herbs and supplements two weeks prior to the procedure as some supplements may change the length of time an anesthetic stays in your system making it difficult to judge the correct dose. In addition, other supplements such as ginkgo biloba, aspirin or fish oil may act as a mild blood thinner which can increase your risk of bleeding. Some supplements that normally boost your immune system can be very dangerous if you are receiving an organ or bone marrow transplant. It’s important to discuss all of your supplements with your surgeon prior to your procedure.

After surgery, you will likely need to take antibiotics which will keep you from getting an infection but these can also kill the healthy bacteria in your gut that helps you absorb nutrients. Taking a probiotic can assist greatly in your recovery as it will help to keep your gut healthy. If you are having a surgery involving your intestines, be sure to ask your surgeon when it will be safe to start taking a probiotic.

Consulting with a specialist like a Naturopathic Doctor can also help you determine what kind of nutritional regimen would be appropriate and safe before and after your procedure. And of course, it’s important to remember to follow your

surgeon’s recommendations to decrease your risk of a negative outcome.

—Michele Raithel, N.D., C.M.O.

Michele Raithel, N.D., C.M.O is with Revolutions Natural Medical Solutions in Folsom. Dr. Raithel is a member of Family Health & Wellness Magazine’s Advisory Board.

Do I have to choose between acupuncture and other medical modalities when I have a medical concern or can I do more than one at the same time?

A:

The simple answer is: you never have to choose only acupuncture or only another medicine to address a health concern. All medicines have unique answers to offer. Think of your health as a car. When you are fixing a car you can’t depend on only a screwdriver or only a wrench to fix everything that can go wrong in the car. There are many tools made to fix a car so that it runs optimally.

In fact, one type of car repair typically requires a variety of tools to get the job done. It’s the same reasoning when choosing the tools you’ll need for “repairs” to you. Usually, having a variety of medical modalities at the ready when addressing a health concern means a better chance at successfully reaching your goal. I often work cooperatively with the physical therapists and kinesiologist in my office to best serve the needs of our shared patients. We’ve seen, and our patients report the positive, added benefits when we all work together.

—Wendy Stedeford, MSAOM, L.Ac Wendy Stedeford, MSAOM, L.Ac, has offices in Folsom and El Dorado Hills. Ms. Stedeford is a member of Family Health & Wellness Magazine’s Advisory Board.

FOR MORE Q & As FROM OUR ADVISORY BOARD, VISIT FAMILY HEALTH & WELLNESS MAGAZINE’S WEB SITE FAMILYHW.COM.

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There are so many great health and wellness professionals in our region, and several have graciously agreed to be part of Family Health & Wellness Magazine’s Advisory Board. Look for their contributions to this and future issues along with our Web site. We invite you to get to know our Advisory Board Members: Christine Cambridge, M.D. Marshall Medical Center Provider marshallmedical.org Brett Christiansen, M.D. Marshall Medical Center Provider marshallmedical.org Michael Clifford, N.M.T. Hands on Healer handsonhealer.net Timothy E. Phelan, M.D. Creekside OB/GYN of Folsom Medical Corporation creeksideob.com Michele Raithel, N.D., C.M.O. Revolutions Natural Medical Solutions, revolutionsdocs.com Masoud Rashidi, Pharm.D. Innovative Compounding Pharmacy, icpfolsom.com Celia Remy, M.D. Vitality Medical Laser & Skin Clinic vitalitymedicallaserandskin.com Wendy Stedeford, MSAOM, L.Ac. Wendy Stedeford Acupuncture & Chinese Medicine wendystedeford.net Kenneth Sumida, M.D. Nuance Cosmetic Surgery nuancecs.com Monica Tavallaei, D.M.D. Make A Smile, makeasmile.com Tracy Toms, M.S., R.D. Mercy San Juan Medical Center mercysanjuan.org Katharina Truelove, M.D. Marshall Medical Center Provider marshallmedical.org

Photos courtesy of the respective Advisory Board Member.

YOU ASK...

THEY ANSWER Q: A: Q:

OUR ADVISORY BOARD

Spring 2012 – familyhw.com

3/18/12 7:40:35 PM

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