Family Health & Wellness-Sept/Oct 2012

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health & wellness SEPTEMBER/OCTOBER 2012

FAMILYHW.COM

THE ART OF THE MATTER

IDEAS TO GET

YOUR CHILD’S

CREATIVITY FLOWING

ST O O B O T S WAY MOOD NOW! YOUR

CONCUSSION

CRISIS

RECOGNIZE THE SIGNS

TAKE A HIKE

Explore Area Trails

SEASON’S

eatings COOKING FRESH FROM AREA FARMERS’ MARKETS

On the cover:

Apples from the farmers’ market.

For recipes utilizing farm fresh produce, turn to page 36.

SACRAMENTO

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PLACER

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EL DORADO

ROCKLIN / ROSEVILLE 6000 Fairway Drive #8

916-365-9563

AUBURN

www.makeasmile.com

500 Auburn Folsom Rd #330

FOLSOM 2190 E. Bidwell St.

IED

CERTIF

*Restrictions may apply. Please call for details. Š 2012 Tavcorp. All rights reserved.

CONTENTS

amily FAMILYHW.COM

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health & wellness SEPTEMBER/OCTOBER 2012

40

36

IN THIS ISSUE...

MORE...

16

6 8 14

Your Child’s Health

Concussion Crisis

by Lynn Machon

19

Fitness

Take a Hike!

by Margaret Snider

24

Your Health

The End of an Era

by Abigail Blank

30

36

32

Season’s Eatings

Cooking Fresh from Area Farmers’ Markets

by Janice Rosenthal Rock

40

The Art of the Matter

Nurturing a Love of the Arts in Our Children

by Kelley Saia

44

Rest in Peace

Planning for the End of the Road

by LeeAnn Dickson 4

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34 48 50

Editor’s Note Health Happenings SWAG: Products for Your Health & Wellness Your Health: Don’t Worry, Be Happy Your Health: Write On Nutrition: Hold the Heat Dish: Recipes for Healthy Living Your Pet’s Health: Chow Down Ask the Experts: Our Advisory Board Answers Your Questions

Pre-Holiday Spectacular Children’s Charity Event to benefit the

Children’s Receiving Home of Sacramento

Start your holiday makeover!

Wed., September 19th Vitality Roseville

Liposuction (before & 2 weeks post)

Presentations at 9:00am, 12:00pm & 5:30pm • •

Facial Fat Transfer

R.S.V.P. appreciated

Live demonstrations Special event pricing

Botox $10/unit

Facial Skin Tightening

• •

Raffle prizes Refreshments

Botox/Dysport Facial Fat transFer Dermal Filler

Conditions may apply

Eyelid Skin Tightening

Vitality Medical Patients Results may vary

Call for cials! monthly spe

natural Breast augmentation skin tightening liposuction cellulite reDuction

FOLSOM

700 Oak Avenue Pkwy., Ste. B Inside California Family Fitness

(916) 508-8640

ROSEVILLE

1891 E. Roseville Pkwy., Ste. 170 Corner of Sierra College Blvd.

(916) 797-1131

www.VitalityMedicalLaserandSkin.com

EDITOR’S NOTE

amily 10

T

his may sound strange coming from an editor, but I don’t love to write.

OF Love to read. Love to research.

RT A E TH THE MATTER Love to edit. But, writing? Yeah, T not so much.

It wasn’t always this way. In fact, OS BO WAYS MTOOOD NOW! YOUR I remember back to when I was a wee little one CRISIS scribbling away in my treasured diary and the E TAKE A HIK feeling of satisfaction and delight after filling a page with my innermost thoughts. SomeSEASON’S where along the way, writing became more of a chore (can you say term papers?!) and less of a source of joy. But, after reading Jenn Thornton’s piece, “Write On: The Power of Putting Pen to Paper,” I’m inspired to dig up my old treasured diary and carve out some time each day for this cathartic stress reliever—perhaps you will too?

With every issue of Family Health & Wellness Magazine, it’s our mission to bring you health and wellness information and resources that you can actually use...and this issue is no exception. Be sure to check out Lynn Machon’s article, “Concussion Crisis.” Head injuries among our children are a serious matter and Lynn reports on the signs and symptoms to be aware of, prevention, and importance of educating our kids, to help protect our youth. In addition, we’re so fortunate to live in such a produce-rich area, and fall is ripe with delightful treats—for ideas on how to put this season’s produce to use, Janice Rosenthal Rock enlisted help from three area chefs who graciously shared some of their favorite recipes...turn to page 36 to get cooking! Want to get your kids away from the video games? A great way is to get them involved in the arts. In Kelley Saia’s article, “The Art of the Matter: Nurturing a Love of the Arts in Our Children,” starting on page 40, she investigates local resources that will help light the spark in your child’s creativity. Having a “blah” day? Go to Kourtney Jason’s piece, “Don’t Worry, Be Happy: 10 Ways to Boost Your Mood Right Now!” for easy and fun ways to shake off those blues right now; and so much more.

And, as always, 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@familyhw.com.

Here’s to your health and wellness! health & wellness

/OCTOBER 2012 SEPTEMBER

M

FAMILYHW.CO

IDEAS TO GET

R CHILD’S

YOU FLOWING CREATIVITY

N CONCUSSIO THE RECOGNIZE

SIGNS

Trails Explore Area

eatings H FROM COOKING FRES MARKETS ERS’ AREA FARM

On the cover:

market. the farmers’ Apples from fresh produce, utilizing farm 36. turn to page

For recipes

SACRAMEN

FHW-0912-

TO

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PLACER

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SEPTEMBER/OCTOBER 2012 ISSUE 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, Jamila B. Kahn, Lynn Machon, Corrie Pelc, Jacqueline Renfrow, Janice Rosenthal Rock, Janet Scherr, Kelley Saia, Margaret Snider, Jenn Thornton GEORGE KENTON Art Director George Kenton Design | 760.342.3611 | gkenton@verizon.net

EL DORADO

PM 8/20/12 4:54:05

1 COVER-FINAL.indd

GARY ZSIGO Associate Art Director AARON ROSELI Graphic Designer 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 CARRIE MCCORMICK 916-988-9888 x112 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, BRENNA MCGOWAN Office Assistants JARROD CARROLL Customer Service Associate

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.

Mark your calendars for the Seventh Annual Folsom Family Expo & Wellness Festival on Saturday, September 29 from 10 a.m. - 4 p.m. at the Folsom Community Center...fun for the entire family! Turn to page 12 for more details, or visit facebook.com/folsomfamilyexpo.

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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 bimonthly 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.

Oh baby, look at us now!

Marshall Medical Center is excited to announce the grand opening of our new patient care wing this fall. Combining spacious comfort with the latest in technology, our new South Wing boasts a Level III Trauma Center/Emergency Department on the first floor and a large Birth Center with all private suites on the second floor. At Marshall, we’re proud to offer patients a higher level of care, service and experience.

To find a physician affiliated with Marshall Medical Center, call 916-933-3210 or visit marshallmedical.org.

Community Open House & Teddy Bear Clinic free event

Saturday, Sept. 15 10 a.m. – 2 p.m.

1100 Marshall Way Placerville (Make it an Apple Hill Day! We’re 15 minutes from Apple Hill and the annual Teddy Bear Picnic at Rainbow Orchards.

Attend both events with your special stuffed friend.)

Bring your favorite teddy bear or doll for a free check up in our new Emergency Department. Our friendly medics will make sure your special friend has a clean bill of health.

FREE Teddy Bear to the first 100 kids (12 and under) Also enjoy: •

Free Refreshments

•

Live Entertainment by Music Matt

•

Carnival Games & Prizes

•

Bounce House & Slide

•

Baby Doll Crafts in the Birth Center

•

Take a Photo with a Fire Truck & Ambulance

•

Health Information & Education Booths

•

Tours of the New Hospital Wing

1100 Marshall Way | Placerville, CA | 95667 marshallmedical.org

health happenings

by janet scherr and corrie pelc

Want to learn lifesaving CPR or how to take care of a loved one with diabetes? Check out one of the many health-oriented classes offered by our community medical centers. The classes are excellent resources for healthy living, and dozens of key topics are covered—such as Childbirth Preparation, Breastfeeding and Baby Basics, Joint Replacement Education, How to Stop Smoking, Heart Health, and Cancer Support Groups. Educational offerings, fees and locations vary by each medical group. Visit the Web sites below to check class schedules and pre-register. NOTE: The information can generally be found under the “Services” or “Events” sections on each Web site.

Kaiser Permanente kaiserpermanente.org Marshall Medical Center marshallmedical.org Mercy Hospital of Folsom mercyfolsom.org Sutter Health checksutterfirst.org UC Davis Health System ucdmc.ucdavis.edu

pinK october

You’ll be seeing a lot of pink in October when Breast Cancer Awareness Month kicks into high gear.

With the key focus on encouraging women to self-check for early detection of breast cancer, many activities and events throughout the month will raise funds for research.

Here are four ways to golf, walk, run and dance to help promote breast

cancer awareness: • The Granite Bay Golf Club Classic Golf Tournament to benefit Placer Breast Cancer Endowment tees off at Granite Bay Golf Club on October 12: wethinkpink.org.

• Making Strides Against Breast Cancer of the Greater Sacramento Area—a 5K Walk at the West Steps of the State Capitol—is on October 21: makingstrides.acsevents.org.

• Annual Gala for the Cure presented by the Sacramento affiliate of Susan G. Komen for the Cure takes place at The Center at 2300 on October 21: komensacramento.org.

• 5th Annual Hot Pink Fun Run benefitting the Placer Breast Cancer Endowment takes place at The Fountains in Roseville on October 21: hotpinkfunrun.org.

For more events to promote and benefit breast cancer awareness and research, visit Family Health & Wellness Magazine’s Web site: familyhw.com.

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HEIRLOOM TOMATOES: THE FRUIT’S IN SEASON...NOW!

Yes, tomatoes are classified as a fruit! September tends to be the month when heirloom tomatoes ripen into a fresh rainbow of colors and flavors. Right now at your local farmers’ market you’ll find Cherokee Purple, Brandywine Pink, Pineapple Yellow and multi-colored heirloom varieties.

Typically juicier and more flavorful than the average supermarket tomato, heirlooms are fragile, with few seeds, meaty flesh and a thin skin. This thin skin, however, is what gives the tomato a higher sugar content and excellent flavor.

Nutrition-wise, tomatoes are low in calories and high in lycopene, vitamin A, vitamin C, calcium, potassium and fiber. Men, take note: Lycopene is a nutrient that can help reduce the risk of prostate cancer.

it’s Good to be in the Middle The notion that middle children are resentful and angry has been around forever.

Don’t believe it, says Catherine Salmon, a psychology professor and author, and Katrin Schumann, a journalist. In their book, The Secret Power of Middle Children, Salmon and Schumann argue that being a middle child can have great benefits in the areas of independence, stable relationships and job satisfaction. Having developed negotiating skills out of necessity, middle-born children can make the best leaders, diplomats and marital partners. Famous middle-born children include George Washington, Abraham Lincoln, Nelson Mandela and Bill Gates.

Childbirth preparation photo © Franck Boston /fotolia.com, Tomato photo © Margrit Hirsch /fotolia.com. The Secret Power of Middle Children book cover courtesy of Hudson Street Press.

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health happenings

by janet scherr and corrie pelc

effortLeSSLY eLeGant MeaLS inspired by the most popular dishes served at fairholme Manor inn in victoria, B.c., comes owner Sylvia Main’s second cookbook, Easy Elegance from Fabulous Fairholme: Breakfast, Brunch, Lunch, chronicling her effortlessly sophisticated meals with color photos and tips. The book also pulls recipes from celebrated chefs around the nation, such as Nora Pouillon, owner of Restaurant Nora in Washington D.C., the first certified organic restaurant in the U.S. Not only does Easy Elegance include wholesome recipes for the most important meals of the day, it also features special occasion menus and cocktails from Victoria’s own Restaurant Brassiere L’école. The emphasis on meals that are easy, fun and inspiring offers home cooks a chance to improve their culinary repertoire, using fresh, whole foods—perfect for anyone with an appetite. Available at amazon.com.

In June, the U.S. Food and Drug Administration (FDA) approved weight loss pill Belviq (pronounced BEL-VEEK), manufactured by Arena Pharmaceuticals. Belviq was approved to help adult patients—with an initial BMI (body mass index) of 30 or greater (obese level), or patients with a BMI of 27 or greater (overweight level) that also have at least one weight-related condition such as hypertension or type 2 diabetes—lose weight (as a supplement to a reduced-calorie diet and increased physical activity). According to an article on webmd.com, Belviq works by targeting the serotonin 2C receptor in the brain, which regulates appetite. The same article also states that the FDA’s approval comes almost two years after the FDA originally refused to approve Belviq, citing concerns about its safety and effectiveness. However, this changed last May when an FDA advisory committee reportedly endorsed making the drug available to people who are obese and those with health issues related to being overweight.

aduLt eYe eXaMS

As we age and reading the fine print becomes increasingly difficult, it may be tempting to take a trip to the drugstore for a cheap pair of reading glasses and be done with it.

That’s okay—get the “readers”—but then take the right measures to ensure a lifetime of healthy vision. Schedule an eye exam with a board-certified eye doctor; in addition to the customary prescription changes, an eye doctor will conduct a comprehensive exam, checking for eye diseases and other problems that could lead to vision loss. Regular eye exams are critical for adults in detecting glaucoma, age-related macular degeneration (AMD), cataracts and diabetic retinopathy, among other disorders. According to webmd. com, adults should see an eye doctor at least every two years and annually after age 60. Your doctor may recommend more frequent exams if you have a health condition, such as diabetes or high blood pressure, work in a visually demanding job, or take medications that can affect eyesight.

HEALING HandS FOR ARTHRITIS

Mark your calendar for September 19 and make plans to get pampered at Massage Envy Spa. That day, 10 dollars from every one-hour massage and facial session will be donated to the Arthritis Foundation. Massage Envy has partnered with the Arthritis Foundation because they understand the devastating effects of arthritis on the body and the potential for massage therapy to relieve and control certain symptoms. Affecting one in seven Americans—adults as well as children— arthritis can produce pain, loss of movement and inflammation in the joints, taking a psychological and a physical toll on its sufferers. To find a Massage Envy Spa near you, visit massageenvy.com.

run for education registration is now open for Buckeye education foundation’s second annual Making the Grade run for education on September 16, which will benefit seven El Dorado County schools. Held at the El Dorado Hills Golf Course, this family event will feature something for everyone—10K and 5K trail run/walks, two fun runs designed for kids 12 and under, and the Buckeye Family Fun Festival with food vendors, music, games and activities. To register and for more information, visit makingthegraderun.org.

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Pills photo © caimacanul /fotolia.com. Massage photo © Kitty /fotolia.com. Vision photo © Delphimages /fotolia.com. Runners photo © Jacek Chabraszewski/fotolia.com. Easy Elegance book cover courtesy of Whitecap Books.

NEW DIET PILL, neW hope?

health happenings

by janet scherr and corrie pelc

On the weekend of September 29-30, Fairytale Town and several area arts organizations will celebrate early childhood literacy with the ScholarShare Children’s Book Festival. The event will feature ongoing author and illustrator performances on an outdoor stage, free handson activities and information booths about local organizations. The program is free, thanks to the generous support of ScholarShare College Savings Plan. Then from October 26-28, Fairytale Town will celebrate the spookiest time of the year with Safe & Super Halloween: A Grimm Halloween. Little goblins can trick-or-treat at 17 candy stations throughout the park while exploring the Grimms’ classic fairy tales. The event will feature hands-on activities, a costume parade and much more! For more details, visit fairytaletown.org.

KUDOS TO MERCY

Congratulations to Mercy Hospital of Folsom for their recent certification as a Primary Stroke Center by the Joint Commission—the leading health care accreditation organization in the nation. To receive this designation, Mercy Folsom demonstrated the ability to provide a complete continuum of care for those who have a stroke, from prevention education to time-sensitive treatment to follow-up care. Mercy Folsom’s emergency physicians have been trained in the assessment of acute stroke patients, and its primary stroke center ensures that every incoming stroke patient will be treated as an emergency, since treatment within the first minutes or hours after a stroke can determine the patient’s level of recovery. According to the National Stroke Association, stroke is the fourth leading cause of death in the U.S. and is a leading cause of serious, long-term adult disability; about seven million stroke survivors are alive today.

PLANET PROTECTORS COMIC LAUNCHES INTO TOWN The Roseville Utility Exploration Center will host DC and Marvel Comics contributor Bernard Chang to celebrate the launch of the new Planet Protectors comic book series on September 14 from 3-7 p.m. At this free family event, attendees will receive free copies of the professional, limited edition series signed

by Chang. The Planet Protectors series features Planet Protectors Danica, Brandon and Johnny—three extraordinary kids who work together to solve mysteries and save our planet. During the event, explorers young and old can check out the Exploration Center’s newest exhibit, the Planet Protector’s Green House Makeover, where you can become a “planet protector” as you learn how to make small changes to make a home greener. For more information, visit roseville.ca.us/explore.

IT’S BACK...THE seventh ANNUAL FOLSOM FAMILY EXPO & WELLNESS FESTIVAL! Style Magazines (sister publications to Family Health & Wellness Magazine) in association with Mercy Hospital of Folsom present this annual event on Saturday, September 29 from 10 a.m. - 4 p.m. at the Folsom Community Center. Bounce houses, face painting, kids activities, family entertainment on the main stage, health and wellness exhibitors and information, health screenings and so much more. Oh, and can you say free Folsom Zoo admission (please note that you must attend the expo and obtain a wristband for free admission to the zoo)?! Free admission and free parking­...it’s guaranteed fun for the entire family! Visit facebook.com/folsomfamilyexpo for more details.

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

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Reading photo © tan4ikk/fotolia.com. Mercy photo by Dante Fontana. Bed Buddy photo and Planet Protectors photo courtesy of their respective organizations.

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Farmer’s Market Color Sorting Set, $39.99 at learningresources.com.

SeabuckWonders Sea Buckthorn Berry Oil, $32.97 at Cameron Park Health Foods, 3342 Coach Lane, Cameron Park.

530-677-8087.

KLUTCHclub Box (expert-curated health, wellness and fitness products, delivered to your door), $16-$18 per month at klutchclub.com.

Episencial Soothing Cream, $10.99 at Whole Foods Market, 1001 Galleria Boulevard, Roseville.

916-781-5300, wholefoods.com.

GoFit Elevated Chin-Up Station, $39.99 at Big 5, 284 Placerville Road, Placerville.

530-295-8290, big5.com.

products for your health & wellness by jamila b. khan K9-GH Daily Supplement for Dogs, $24.95 at k9-gh.com.

YonKa Phyto-Bain Invigorating Bath with Botanicals, $52 at Asante Spa, 530 Post Court, El Dorado Hills.

916-933-8905, asantespaedh.com.

Little Duck Organics Tiny Fruits, $4.39 per bag at Elliott’s Natural Foods, 641 East Bidwell Street, Folsom.

916-983-9225, elliottsnaturalfoods.com.

FOR MORE products for your health and wellness, VISIT FAMILY HEALTH & WELLNESS MAGAZINE’S WEB SITE FAMILYHW.COM.

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Nike+ FuelBand, $149 at nike.com.

Neck and shoulder supplement and YonKa Phyto-Bain photos by Aaron Roseli. All other photos courtesy of their respective organizations.

Evergreen Collection Formulas Premium Herbal Supplement: Neck & Shoulder (Chronic), $22 for 100 capsules at Wendy Stedeford Acupuncture and Oriental Medicine, 907 Embarcadero Drive, Suite 1, El Dorado Hills.

916-933-1221, wendystedeford.net.

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Mention this ad and receive a one-week complimentary membership!

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YOUR CHILD’S HEALTH

CONCUSSION CRISIS Teaching Kids How to Recognize the Signs

BY LYNN MACHON

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Photo © pressmaster /fotolia.com.

F

ifteen years ago, if a kid got his “bell rung” in a high school football game, he’d brush himself off and keep playing—to the sideline cheers of coaches and parents. Thankfully, that dangerous bravado is no longer cool. Ongoing research into the long-term impacts of brain injuries has generated life-saving awareness about the importance of adequately diagnosing and treating concussions, especially in kids. The Centers for Disease Control and Prevention (CDC) reports approximately 135,000 children between ages 5-18 visit hospital emergency rooms each year for brain injuries. Unfortunately, an estimated 85 percent of concussions sustained still go undetected. Local experts say that the ability to recognize often sneaky concussion symptoms can mean the difference between a child who fully recovers and one who suffers permanent brain damage.

YOUR CHILD’S HEALTH WHO’S AT GREATEST RISK?

TREATING FOR FULL RECOVERY

Caused when a sudden impact or force moves the brain inside the skull, concussions can be sustained by any active child— whether skiing, riding a bike or climbing trees. Statistically, athletes who participate in contact sports such as football, soccer, lacrosse and hockey tend to have higher rates of head injuries.

Surprisingly, girls are more susceptible to concussions than boys.

As for age, adolescents make up the majority of concussed athletes, reports Ulrich Hacker, M.D., a pediatrician with Marshall Medical Center in Placerville. “Typical adolescents feel invulnerable—they don’t conceive something might happen that could have long-term consequences,” he explains. “And those really into sports will do anything to avoid being taken out of the game—even downplay or hide concussion symptoms. That’s so dangerous. Research shows that repeated head injury can absolutely affect a young person’s ability to live a normal life.”

In treating head injuries, the most important tool is serious rest— both physical and mental. “A child recovering from a concussion should not only be benched from sports but actually kept home from school,” Dr. Goradia advises. “We want the child to get physical and cognitive rest, so no activity, no homework, no television and no video games. We need the brain to rest and recover.”

Dr. Hacker, who sees two to three pediatric concussion cases a month, uses a graded treatment plan of allowable physical and cognitive activity for patients. “Some kids recover after a week, some take three months before they are symptom free.”

Dr. Hacker saw the danger of repeated concussions demonstrated clearly in a patient several years back. “I had a 13-year-old girl who fell and hit her head during recess,” he recalls. “She had a headache, amnesia and nausea, typical concussion signs, so she stayed home from school a few days until her headache got better.” Less than two weeks later, the girl was somehow struck in the head. “Her headache returned so she stayed out of school a bit longer before returning to classes and to her favorite sport, swimming. On her first day back in the pool, she was accidently kicked in the head. This girl essentially had three episodes of concussions back to back. As a result, she suffered frequent headaches, light and noise bothered her, and she had emotional disturbances for almost a full year before she was anywhere near normal again.”

KNOW THE SIGNS AND SYMPTOMS Called “invisible” injuries, concussions are difficult to diagnose.

Standard radiological exams such as an MRI or CT scan won’t detect mild to moderate concussions. Experts suggest that the best way for coaches and parents to recognize concussions is to understand all telltale signs and symptoms, no matter how subtle. “There’s a common misconception that concussions involve a loss of consciousness, but that’s true in only 10 percent of cases,” says Tushar Goradia, M.D., Ph.D., a neurological surgeon with Mercy Medical Group, a service of Dignity Health Medical Foundation.

Dr. Goradia stresses that any of the following signs can signal a concussion, even days after an injury: • Headache • Blurred vision • Dizziness or fogginess • Nausea or vomiting • Difficulty concentrating • Sensitivity to light or noise • Insomnia • Sluggishness or loss of energy • Trouble with balance, motor skills or dexterity • Difficulty counting, or naming and remembering objects • Problems with organization or multi-tasking • Abnormal emotions or irritability The bottom line, says Dr. Goradia, is if a concussion is suspected, medical attention is required. Exams, such as the Sport Concussion Assessment Tool (SCAT) and computerized tests that measure cognitive abilities, can help doctors determine concussion severity and treatment.

COACHING PREVENTION IN SPORTS In an era of increasingly competitive youth sports programs, organizations like Pop Warner football, among others, have issued new rules limiting contact to help prevent concussions. “We take preventing head injuries very seriously,” says Dan Valdez, board president of the Oak Ridge Jr. Trojans Football and Cheer program in El Dorado Hills. “Beyond just requiring protective helmets, it’s about coaching proper technique to avoid injuries. We teach the kids never to tackle with their head forward, and we don’t do drills with head-to-head contact situations,” he explains. “If we see a bad hit or if a kid seems disoriented, we’ll take him out immediately until cleared by medical personnel. We’re absolutely strict about concussions and parents know it.” In fact, one of Valdez’ coaches, Dave Crozier, helps market concussion warning sensors that attach to helmets and gauge impact.

Precautions aside, Dr. Goradia says the burden of detection shouldn’t fall solely on technology, or adults. “Perhaps the most significant thing we can do is educate young children about the importance of telling their coaches and parents about their concussion symptoms,” he says. “They need to understand that untreated concussions can lead to chronic problems and permanent brain injury. Kids play an important role in keeping themselves safe.” •

FOR MORE INFORMATION ON CONCUSSIONS AND IMPORTANT RESOURCES FOR PARENTS AND COACHES, VISIT FAMILY HEALTH & WELLNESS MAGAZINE’S WEB SITE FAMILYHW.COM.

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FITNESS Hidden Falls

TAKE A HIKE! Out of Your Chair, Into Fresh Air

BY MARGARET SNIDER // PHOTOGRAPHY BY GARY HUGHES

T

he physical benefits of hiking, as an excellent form other natural entities can evoke awe-inspiring fascination and of aerobic and muscle-building exercise, are well reverence. The forest or wilderness may seem like a paradise known. Add in the varied terrain, fresh air, flora, on Earth, a magical place of eternal mystery and perfection, far fauna and the whole wild world, and hiking beremoved from the mundane world of everyday life.” comes extraordinary. Hiking as a family gets us doing something The Desolation Wilderness area of the El Dorado National interesting, educational and together. Away, for the moment, Forest southwest of Lake Tahoe is a popular destination for from technology, television and video games, families find an many types of wilderness hiking, at all levels of difficulty. Anopportunity to bond with each other and with their environother good hiking area is the Auburn State Recreation Area ment, and see what an ecosystem actually is, firsthand.

(ASRA), which contains more than a hundred miles of trails.

Wilderness Program Manager and Volunteer Coordinator “You can choose the level of difficulty,” says Sheila Toner, a reJon Erickson and Ranger Stephanie Ellstired Army colonel who now leads hikes worth, who are with the United States for the Sierra Club. “A lot of these trails Forest Service at the Pacific Ranger are out and back so you can go just as District in Pollock Pines, provide an far as you’re comfortable and come back evocative description of the effects of again.” hiking. “Hiking is not just beneficial Toner also helps at the American River to the psyche but it is beneficial to the Conservancy (ARC), which is a non-profit body and its health; it helps build strong organization in the central Sierra Nevada muscles and heart,” Erickson and Ellsfoothills. The ARC works with governworth say. “In some important way the ment agencies, private donors and founexperience gives meaning to one’s life dations to acquire, preserve and care for Auburn State Recreation Area and helps to define who one is in relanatural areas. Michael Dotson, director of tion to the world. It is also felt at a level deeper than the merely development and communication for ARC, says that there are intellectual; natural environments seem to be the primary setmany reasons he goes out on the trails. “I can break away from ting for spiritual experiences. For the nature-lover, trees and civilization, get away from that daily routine, the grind of work

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FITNESS Folsom Martial Arts Center

Quarry Road Trail

and the frustrations that come with it,” he says. “You don’t think about anything else but the trail that you’re on, the scenic views you take in...For me, I’m not much to go into a gym and work out, so my exercise is hitting the trail, hiking, being outside.

Going into a wilderness area requires preparation, so it’s a good idea to gather as much information as possible before heading out.

Erickson and Ellsworth offer the suggestions below for hikers.

PREPARATION • Obtain a map of your destination and determine which areas are open to your type of travel.

• Make a realistic plan and stick to it. Always tell someone of your travel plans.

• Contact the land manager for area restrictions, closures and permit requirements.

• Check the weather forecast for your destination, but note that weather can change unexpectedly. Plan clothing, equipment and supplies accordingly.

• Dress in layers and always carry a jacket.

• Carry a compass or a GPS unit and know how to use it.

• Carry water and emergency supplies, even on short hikes.

• Choose appropriate footwear for the terrain. Solid, lightweight hiking boots are best. Sandals can be used on trails in summer and around your campsite.

RULES AND COURTESY • Know your own physical, mental and technical abilities and your restrictions.

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• Stay on the trails; don’t wander off.

• Don’t litter. All you should leave are your footsteps.

• Be environmentally aware.

DANGERS • Dehydration can kill and may be the biggest danger on the trail; many people underestimate the amount of water that they need, especially while engaged in vigorous activity. Carry at least 1/2 to 1 quart of water for each hour you intend to hike, and don’t wait until your dehydration becomes a lifethreatening emergency.

• Heat exhaustion is a heat-related illness that can occur after you’ve been exposed to high temperatures for several days and have developed dehydration. Try to find the nearest cool and shady place, drink plenty of water and remove any tight or unnecessary clothing.

• Just as dangerous as the poisonous creatures are the parasites you may encounter on the trail. Don’t ever drink or swim in stagnant water, which can be the home of worms, bacteria and even deadly amoebas.

Sacramento, Placer and El Dorado County residents are fortunate to have access to many different types of natural and wilderness environments. Some are accessible only on foot or horseback; others, while natural and full of native wildlife, include conveniences that allow an opportunity to ease into a different element. A group of volunteers—known as Canyon Keepers— have come together to assist State Park rangers in ASRA to provide

FITNESS

Stevens Trail

information on area trails. Their Web site, along with ARC’s, displays a plethora of this information, but if you’re ready to lace up your hiking boots and head out, here are some great areas to start your adventures.

EASY HIKES Dave Moore Nature Area Dotson suggests the Dave Moore Nature area as a good introductory hike for families, in a location with great natural beauty. The site is two miles west of Marshall Gold Discovery State Park in Coloma off Highway 49, and has a loop trail about a mile long that makes for pleasant hiking, picnicking, nature study, birdwatching, jogging, and is handicapped and stroller accessible.

“You get to hike under the riparian zone tree canopy,” Dotson says. “You’ll also have the chance to hang out by the South Fork American River, as the trail goes along a couple of small beaches on the river. Pets are welcome and it’s a great hike for small kids.”

Stone Lakes National Wildlife Refuge The Blue Heron Trail at Stone Lakes National Wildlife Refuge is at 1624 Hood-Franklin Road in Elk Grove. The approximately one-mile trail and seating pavilion is fully accessible to wheelchairs and strollers. Animal and bird tracks imprinted in the concrete walkways are fun for visitors to identify. A soon-to-be-completed natural playground will be mainly geared to 3-5 year olds. The wetlands area attracts numerous varieties of birds and other wildlife. Sandhill cranes are one of the main attractions in the fall. “It’s really great to have a place where you can just come for a couple

hours and sit in the pavilion,” Assistant Refuge Manager Beatrix Treiterer says. “You can just kind of be quiet with nature.”

American River Bike Trail Easily accessed by car at many points along its 32-mile length, the trail accompanies the river from Old Sacramento to Beal’s Point in Folsom. This paved, year-round, two-lane path is used for walking, biking, rollerblading, horseback riding, and is wheelchair accessible.

Quarry Road Trail The trailhead is two miles south of ASRA park headquarters at 501 El Dorado Street in Auburn. Take Highway 49 south from Auburn, and turn right across the American River toward Cool.

Turn left on a small dirt road, 1/4 mile south of the river crossing.

The trailhead is beyond the parking area at a green gate. This trail is wide, level, and has picnic tables along the first 1 1/4 miles; total trail length is 11.2 miles roundtrip and goes through “some of the best scenery available in the American River Canyons.” There is little shade so plenty of water and sunscreen are advised.

Hidden Falls Hidden Falls—an approximately five-mile loop trail of easy to moderate difficulty—is part of the 221-acre Hidden Falls Regional Park at 7587 Mears Place, located north of Mt. Vernon Road, between Auburn and Lincoln. A wooden platform affords a view of the series of small falls, and a side trail that goes down to the creek near the falls, which is good for wading. “It’s great fall, winter and

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FITNESS lands along the South Fork American River with state and federal public lands around Folsom Lake at the Folsom Lake State Recreation Area. Three trailheads are accessed from Highway 49: Greenwood Creek river access, four miles north of Coloma; Magnolia Ranch Trailhead, five miles north of Coloma; and Cronan Ranch Regional Trails Park, located on Pedro Hill Road, 6.5 miles north of Coloma. A fourth, Salmon Falls/Skunk Hollow Trailhead, is on Salmon Falls Road, six miles south of Pilot Hill. “The South Fork Trail is moderate in difficulty, due to its length and some slight elevation gain and loss, but it’s totally suitable for even younger hikers,” Dotson says. “It’s not a beginning hike for kids, though. If people have seasoned kid hikers, maybe 11 and 12 years old and older, then it’s worth considering. Mountain bikes and horses/equestrians are permitted on the South Fork Trail and Cronan Ranch. Dogs on leash are also allowed.”

DIFFICULT HIKES

Auburn State Recreation Area

spring hiking,” Toner says. “In the summer, it’s very hot.”

MODERATE HIKES Stevens Trail To reach the parking area, which is on N. Canyon Way in Colfax, take I-80 east from Auburn to the second Colfax exit and turn left on N. Canyon Way, which is a frontage road. The small parking area is 0.6 miles from the exit and a sign marks the beginning of the trail. Although easily accessed from Colfax, Stevens Trail is remote, steep and narrow in places, so it is preferable not to hike it alone. Good for both hiking and biking, it’s mostly shaded, but hot during summer months.

South Fork American River Trail This trail system connects public

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Pointed Rocks Trail The trailhead is on Highway 49, 1.75 miles south of ASRA park headquarters at 501 El Dorado Street in Auburn. Take Highway 49 south from Auburn toward Placerville; after crossing the American River, park on the right (off the highway) and walk to the trailhead through the green gate. “From the Mountain Quarries railroad bridge, if people really want a strenuous hike, they can go up into the Pointed Rocks Trail, which is very steep,” Toner says. “The local runHIKING RESOURCES ners and horseback riders know it as WEB SITES: the ‘training hill’ because they train All Trails, alltrails.com for the Tevis Cup and the Western American River Conservancy States 100 by going up and down arconservancy.org that hill, because it’s so steep.”

Canyon Keepers, canyonkeepers.org Dave Moore Nature Area blm.gov/ca/st/en/fo/folsom/dmna.html El Dorado National Forest fs.usda.gov/eldorado Sierra Club, sierraclub.org Sierra Nevada GeoTourism sierranevadageotourism.org Stone Lakes National Wildlife Refuge fws.gov/stonelakes BOOKS: 60 Hikes Within 60 Miles: Sacramento by Jordan Summers American River Canyon Hikes by Sheila Toner, Jim Ferris and Michael Lynch Top Trails Sacramento by Steven Evans California State Parks: A Day Hiker’s Guide

by John McKinney

September/October 2012 – familyhw.com

Wright’s Lake Area of Desolation Wilderness From Sacramento going east on Highway 50, about eight miles past Kyburz, turn left on Wright’s Lake Road; the lake, with parking area, will be at the end of the road. There are a number of trailheads near the campground at the lake. Permits are required for both day and overnight visits in Desolation Wilderness. Day visit permits are available at the various trailheads and at United States Forest Service offices in Pollock Pines and South Lake Tahoe.•

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YOUR HEALTH

THE END OF AN ERA

Long-Term Birth Control Options

BY ABIGAIL BLANK

H

aving children is an exciting time in life—lots of new and fantastic events and experiences happen during those special years. But when it’s time to let the baby-making train leave the station, a considerable amount of research is necessary to decide how you will go about putting an end to that phase of your life. Whether it’s managing the option of long-term birth control or choosing a more permanent method of sterilization, the decision is a personal one that must be considered carefully.

FOR MEN: VASECTOMY When it comes to permanent options for men, there’s really only one: vasectomy. Done as an outpatient procedure by a urologist, the tubes through which sperm travels to join the semen, called

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the vas deferens, are cut and closed to prevent the passage of sperm. As for how to decide if a vasectomy is the right choice for you or your spouse, Scott Braley, M.D., F.A.C.S. with Roseville Surgical Alliance, says, “I see patients in a consultation prior to the procedure to make sure they have, or have had, the children they want and don’t have a secondary reason for doing it. You have to be as much psychologist as physician.”

There are many misconceptions floating around about vasectomies and how the procedure affects a man’s sexual function.

“A lot of times, you have to dispel preconceptions or rumors.

Patients ask questions like, ‘Will this affect my sexual function?’ and ‘Is this going to change my ejaculate?’” Dr. Braley says. Men can rest assured: Sexual function is not affected by a vasectomy and there is no significant reduction in volume of semen for

YOUR HEALTH

“

Photo © Paulus Nugroho R/fotolia.com.

“

with Sutter Physicians Alliance, specializes in male infertility. “We discourage younger MEN CAN REST men, because it should be considered irreversible,” he says.

ASSURED: SEXUAL There is the possibility of having a reverFUNCTION IS NOT sal done if you were to change your mind about the desire to have another child, but AFFECTED BY A success is somewhat individual and depenVASECTOMY. dent on two main factors. “The more recent the procedure and the younger the woman men post-vasectomy, is who he is planning to impregnate, the higher the rate of success,” nor is there any link to Dr. Gould says. He also provides this important piece of advice secondary health confor men considering a vasectomy: “If you’re having a vasectomy ditions. or reversal, it’s not an unfair question to ask the person who will The risks involved be doing it, ‘How many of these do you do in a year?’ It’s just like in a vasectomy are anything in life—if you don’t do it very often you lose the touch.” minimal—most men Overall, vasectomies are a highly effective and minimally invasive only suffer from minor option, albeit the only option, for men. swelling and tenderOPTIONS FOR WOMEN ness for less than a week Women have a little more flexibility in the choices available and return to normal to them. Though it remains an all or nothing kind of thing for physical activity within men, women are able to choose between long-term birth control a couple of days. Since methods and permanent sterilization, which offers the ability to a doctor can perform a make adjustments to your family planning as life changes through vasectomy in-office, the the years. cost is lower than that of an inpatient proceLONG-TERM BIRTH CONTROL dure and often covered While a woman can choose to take the pill for an extended numby insurance. Doctors ber of years, if she plans to hold off on having a child for five or at the Roseville Surgimore years, an intrauterine device (IUD) is a common alternative. cal Alliance perform a Timothy Phelan, M.D. a gynecologist with Creekside OB/GYN “no-scalpel” version of of Folsom Medical Corporation, says, “Women have so many the procedure in which choices now, either reversible or permanent—many more than a small puncture is they had 20 years ago.” made in the scrotal sac When it comes to making a life-changing decision like sterilinstead of an incision. ization, Dr. Phelan says that many women struggle with the idea Additionally, they offer of permanency. “There are a lot of women who aren’t planning a form of mild sedation any kids, but the idea of potentially having more children is apfor patients who have pealing but not certain.” He adds, “Depending on the IUD that trouble with the concept of being awake during the procedure. is picked, it can last up to 10 years and can take a woman all the “Conscious sedation is offered because of the intimidation by way up to menopause.” some patients of being cognizant of the procedure. Probably four IUDs come in two versions with slight variations between how out of five guys take us up on that offer,” Dr. Braley says. they work and the length of time they are approved for use. Both Although there are reported cases of pregnancy occurring after options are T-shaped devices inserted into the uterus to prevent a vasectomy, the instance is rare (approximately 15 in 10,000). conception; no surgery is necessary and the insertion can be done Before you have unprotected sex, you must have a sperm count in a simple office visit to the gynecologist. test done by your health care provider, to ensure that the proceThe Mirena is a plastic frame, which releases a small amount of dure was successful and there are no residual sperm left in your the hormone progestin to thicken the cervical mucus and prevent semen. the sperm from reaching the egg, thus preventing fertilization.

It’s best to do a bit of soul searching and know that you’re Additionally, Mirena thins the lining of the uterus, making the completely done having children before committing to permaenvironment inhospitable to implantation and, to a lesser degree, nent sterilization like a vasectomy. John Gould, M.D., Ph.D, ascan suppress ovulation. This type of IUD is considered safe and sociate clinical professor of urology with UC Davis and urologist

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Auburn State Recreation Area

effective for up to five years.

ParaGard is another type of IUD approved by the FDA to remain inserted safely for up to 10 years. Made of the same plastic frame, it’s wrapped with copper coils and lacks any additional hormonal element. The presence of copper causes an inflammatory response—creating a toxic environment for sperm. ParaGard also prevents a fertilized egg from implanting in the lining of the uterus.

Both versions are removable, at which time a woman will become fertile again soon thereafter. Though they do carry some risk, including uterine perforation, ectopic pregnancy, and rejection/expulsion of the device, the incident rate for these complications is low.

PERMANENT STERILIZATION In the realm of permanent sterilization, there are two different options for women. Newer to the world of permanent birth control—historically speaking—is Essure. In this procedure, two small metal and fiber coils are inserted into the fallo-

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pian tubes through the vagina. Over the course of three months, scar tissue forms around these coils—creating a permanent blockage in the fallopian tubes. An X-ray must be done at the end of the three months to confirm full blockage and sterilization, and a backup form of birth control should be used during this time.

Dr. Phelan explains why this method of permanent birth control is rapidly gaining favor with women. “The benefit of Essure is that the patient experiences much less pain. It’s done in the doctor’s office, and that day they can go do whatever they need to afterward, because there is no down time and the recovery is fairly quick.” He also points out that patients with monetary concerns may prefer this method as well. “Financially, it can be less of a burden, depending on what type of insurance they have, because it’s done in an office visit versus a surgical center.”

The most commonly known form of sterilization for women is a tubal ligation, commonly referred to as “getting your tubes tied.” Though the fallopian tubes aren’t tied shut in a literal sense, the fact that doctors often stitch or clamp the tubes closed after surgically sectioning them has led to the colloquialism. This procedure is more invasive and requires a trip to a surgical center or hospital. There are also strict guidelines about when a tubal ligation may be performed, which vary by state.

“Immediately after pregnancy, women can have a postpartum tubal ligation, but the procedure must be discussed early in the pregnancy,” Dr. Phelan says. “Another option is for women who are pregnant and having a scheduled C-section to have a tubal ligation during the repeat C-section,” he adds.

Dr. Phelan stresses, “Women should find a physician that can offer them all of these options in a minimally invasive way.”

Not every doctor has the same training and the same skill set, so it’s important to ask questions and find the doctor who is going to provide you with the care you feel most comfortable with.

Whatever you choose for yourself, your spouse and your family, make sure you have thoroughly researched and weighed all of your options. Dr. Phelan’s parting wisdom about making this life-changing decision is succinct. “Couples should consider what their goals are and how they want to go about it, and talking to a physician that can offer them these options is very important.” •

Photo © Paulus Nugroho R/fotolia.com.

YOUR HEALTH

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YOUR HEALTH

Don’t Worry, Be Happy

10 Ways to Boost Your Mood Right Now!

by Kourtney Jason

W

hen our to-do lists are jam packed with errands, work and family obligations, it can be hard to squeeze a little “me time” in there. And way too often, the things we enjoy doing the most are the first to be skipped. The consequence is how it affects our moods. Whether you prefer to hit the gym, curl up with a movie or soak in a bubble bath, there are many simple things­—all of which take two seconds to two hours to accomplish—that will have you feeling happier inside and out.

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YOUR HEALTH 1 | take a bubble bath

6 | write a letter

Personal pampering is a reflection of how you feel about yourself, Cindy Thygeson, M.D., director of medical affairs with Sutter Center for Psychiatry says. “Taking a bubble bath is a relaxing and soothing way to create a natural time where you can focus on taking care of yourself, and be present in an enjoyable moment,” she explains. “Physiologically, a warm bath dilates blood vessels, improving circulation, decreasing blood pressure and increasing blood flow to the brain.” However, she does warn that being in a hot bath for a prolonged period of time can lower blood pressure to a point where your heart needs to work harder to keep up and can cause dizziness or fainting.

With emails, text messages and social media controlling our communication methods these days, it’s rare to receive (or send) a personal letter in the mail, which makes it all the more special.

While your mood is sure to improve after doing a selfless act like writing a letter, the surprise they’ll feel when your letter is received will probably make their day as well.

2 | play your favorite music When we’re feeling blue, blah, upbeat or any emotion in between, we often turn to music to reinforce those emotions. “Listening to your favorite music is a great instant mood booster,” says Dr. Thygeson. “Not only does it lower levels of stress hormones in the body, but experiments have found that listening to pleasing music increases activity in the areas of the brain that are associated with reward and motivation—so listening to music is a positive and easy way to activate the pleasure centers in the brain.”

Photo © Skogas/fotolia.com.

3 | play hooky from work

7 | exercise Skipping a workout means missing out on some serious health perks. There are psychological and emotional benefits to gain with exercise,” Dr. Thygeson says. “Exercise is a great way to be present in the moment, taking your mind off worries. During intense physical activity, the body secretes chemicals known as endorphins, which motivates us to push forward and also produces immediate feelings of well-being.”

8 | start a journal Writing can be an intimidating activity. But it’s also extremely therapeutic. “There are two elements for why journaling is important,” Dr. Morgan explains. “First, it provides an outlet for expression without judgment. Secondly, it allows you to expand your understanding of self and foster growth.” Once those emotions are down on paper, you’ll feel a sense of relief, as those feelings are no longer trapped inside of you. For more on this, turn the page.

Follow the wisdom of Ferris Bueller and spend the day away from the office, connecting with the one you love. “Mood is affected by 9 | smile more a variety of internal and external factors including your surroundAccording to a recent study, kids smile approximately 400 times ings and relationships in your life,” Dr. Thygeson explains. “Hava day. Adults? Count us in at about 15-20 per day. The young ing meaningful relationships is a sign of health overall, but having ones are on to something: Showing your pearly whites takes just them also helps your health. Our brains secrete oxytocin, also seconds to do and the benefits are instantaneous, says Dr. Morgan. known as the love hormone, with positive social interactions. This “Smiling triggers your body to release neuhormone plays an important role in bondfor five more easy ways rotransmitters. They are released from the ing and attachment, creating feelings of to boost your mood end of the nerves and then they deliver that love, empathy and connection to others. It now, VISIT FAMILY HEALTH & message to other neurons, which then fire also inhibits the release of stress hormones, WELLNESS MAGAZINE’S WEB off even more neurotransmitters,” he exreduces feelings of anxiety, and gives a sense SITE FAMILYHW.COM. plains. As that biochemical reaction takes of contentment and security.” place, the impact is on your hormones, 4 | watch a funny movie which will improve your mood while decreasing the sensation Any movie with a happy ending will improve your mood, Joel of stress. With one simple smile, you’re creating a domino effect Morgan, N.D., a licensed naturopathic doctor with Revolutions of happiness. Now, can you imagine that happening 400 times Natural Medical Solutions says. “A comedy-related movie will a day? have you engaged with laughter, which triggers that biochemical reaction with your neurotransmitters that leads to a more posi10 | open the blinds tive mood.”

Natural light is so much more flattering than artificial light, and 5 | say “i Love you” that’s reason enough to open your blinds during the day. Plus, If you want to feel all warm and fuzzy inside, just think of the the brightness will lead to a brighter mood. Dr. Morgan says people you love—then go tell them exactly how you feel. “I call that the exposure to sunlight and UV rays plays a positive role my sister once a week to tell her I love her,” says Fair Oaks resident in your mood by maintaining healthful vitamin D levels. Now Mary McCormack. “It reinforces our relationship since we live a that explains why the sun is always smiling when it’s shown in few states apart and it makes me feel better, too.” cartoons. •

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YOUR HEALTH

WRITE ON

The Power of Putting Pen to Paper

BY JENN THORNTON

F

or many the blank page instills fear, if not outright panic—all that white space and nothing to say. But those who put pen to paper, giving their internal thoughts an external point of view while expunging stress, reap an emotional and physical reboot stemming from uncensored expression. Whether thoughts take shape in free-

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flowing prose, a blog, a journal or a book, writing is a re-centering exercise with restorative powers.

WRITING FOR WELLNESS If recording your innermost thoughts seems too maudlin in its intent, think about the relief finishing something on your to-do

YOUR HEALTH

Photo © Andreja Donko/fotolia.com.

list gives you, and consider the physical these theories in depth.” payoff. “Emotions are felt somatically (in Physically, this is particularly promising news. “Because we the body) and have biological manifeshold emotions and trauma in our bodies, releasing the fear, tations,” explains Leslie Andrus-Hacia, anger, and pain through writing supports our immune system M.F.T., a clinical psychiatric counselor and helps our mood,” adds Licensed Clinical Social Worker Sally with Dignity Health Medical FoundaB. Watkins, in private practice in Folsom and Lincoln. Beyond tion’s Rancho Cordova Children’s Centhese benefits is better quality sleep—writing, especially before ter. Cheeks flush when embarrassed, bedtime, helps unburden the mind of emotion and anxiety that the heart races when angered, the head causes troublesome slumber. throbs when tense, and the stomach Long-term, writing releases toxic feelings connected to previaches when nervous. “We often call it ously unexpressed issues. “Even day-to-day problems can take being ‘stressed out.’” on a new perspective or find resolution when we write about All of you with stress raise your hands. them,” notes Watkins, who, in addition to authoring the book If anxiety relating to tension is universal, Change Your Mindset Not Your Man: Learn to Love What’s Right Inthen writing is not a quick fix for some stead of Trying to Fix What’s Wrong, has kept a journal for 25 years. but a remedy for all, joining other modes “Often sitting down with paper and pen can have similar benefits of healthy stress management such as to confiding in a trusted therapist—and it’s free. With practice, exercise or meditating. “Writing is a it’s likely your higher or wiser self may become activated and the brain-based porthole leading to a balsolutions or direction you come up with may surprise you.” anced and calm state GETTING STARTED of being,” AndrusIf new to writing, don’t give performance Hacia explains.

THE ART OF A standards—grammar, spelling, etc.—an au“Through writing, HANDWRITTEN dience. Rather, lead with observation and/or both right-and leftNOTE vulnerability. Write to clean house internally, brain hemispheres anchor your emotional life and record your communicate, synEmail, tweets and texts are all thoughts. Resist the urge to let preconceived thesizing informaparts of today’s insta-culture. notions tag along. tion that ultimately But the joy of a handwritten Like anything else, carving out space to results in greater note has no equal. Here, four write is essential. Make time, not excuses; mental coherence.” reasons to link to ink. everyone can, and should, find five minutes As such, lan1. IT’S KIND. Life is about relationships. Cultivate deeper in the benefit of themselves. Set aside a block guage is a powerconnection with those you of uninterrupted time to jot down whatever is ful means to clarity. cherish by giving them the on your mind without judgment. If nothing “The use of language most valuable thing of all: your jumps to the fore, copy down a few inspirathrough journaling time. tional quotes or the details of the day to get is a path for mak2. IT FEELS GOOD. Nothing a flow going, then respond. Draw pictures ing sense of, rather replaces the feeling of surprise and incorporate images to up the creativity than being flooded when opening the mailbox to find a letter scented with and fun quotients. And, by all means, stay and overwhelmed Grandma’s perfume. A handopen to frustration but focus on gratitude. by, experience,” Anwritten note makes you forget The idea, expresses Andrus-Hacia, is to drus-Hacia continall about those bills. move from self-criticism to self-inquiry. ues. “When stressed 3. IT’S PRACTICE. The only Watkins adds, “Our busy lives make us out, we are mentally reason to use “R U” in your externally directed with jobs, family and and physically in a correspondence is if you’re texeverything connected...A healthy person, disorganized state. ting directions to Toys“R”Us. Penning handwritten missives however, needs an ‘observing ego’ who can Writing assists us in keeps your grammar in check step aside and look at herself and her life naming experience. so that you don’t sneak in aband see if she is on track with her important Through the process of attaching language breviations where they don’t dreams and values. A journal is the perfect to experience, we envision that [the latter] belong. way to become introspective, and start to is literally integrated through the creation 4. IT’S SPECIAL. Instant mesform and strengthen our internal guidance. of new neural pathways within the brain. saging makes the rare written Having a rich inner life is something that A body of fascinating research and theory word even more significant to those on the receiving end. writing helps create and maintain.” • on neurobiology and integration explores

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NUTRITION

HOLD THE HEAT

Is a Diet Better in the Raw?

BY JACQUELINE RENFROW

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NUTRITION

T

he phrase “raw food” conjures up some interesting images for those of us who have heard the term, but don’t exactly know what it means. Maybe you’ve been at a dinner party and when someone refused to eat the sautéed green beans—because they were sautéed—you tried not to roll your eyes at the absurdity. But what exactly is a raw food diet and should more Americans be eating this way?

Although there is no official definition of “raw foods,” enthusiasts of the diet tend to eat foods uncooked or heated to no more than 118 degrees Fahrenheit. “The raw food diet is often a vegan diet, consisting of raw fruits, vegetables, raw nuts and seeds, grains, beans and legumes (usually soaked and sprouted to diminish enzyme inhibitors destroyed with cooking), raw oils, fruit and veggie juices, and unprocessed sweeteners such as honey, agave and date sugar,” says Susan Liebert, M.S., R.D., CNSC, with Mercy Hospital of Folsom. She adds that some proponents of the diet do eat raw animal products such as raw milk and cheese, sashimi, raw beef and raw organic eggs.

WHY EAT RAW “Enthusiasts believe that cooking foods reduces their vitamins, minerals, antioxidants and natural enzymes, which help to digest and absorb the nutrients,” Liebert says. Devotees also say that eating foods raw helps to improve the intake of nutrients, aids in weight loss, increases energy, improves digestive issues and reduces the risk of disease—because it is low in trans and saturated fat and sodium, but high in fiber and potassium. In addition, Liebert says cooking processes such as boiling can reduce the amount of water-soluble vitamins including C and B-complexes, and frying can reduce the amount of vitamin E. As well, those following a Paleolithic diet, or eating raw meat, believe cooking it can cause cancer-causing cells to form, according to Tamalisa Carlson, M.P.H., R.D., a clinical dietitian and health educator with Marshall Medical Center.

Photo © sarsmis/fotolia.com.

IS A RAW FOOD DIET NEW? Not really, seeing as ancient diets date back to before the days of fire.

Some raw foodists believe that early Greek philosophers practiced the diet as a way to eat healthy. More recently, in the beginning of the 20th century, a movement sprung up in Switzerland when medical doctors became interested in treating disease with dietary changes.

“Many diet books recommending raw foods were introduced throughout the ’70s and ’80s. These emphasized salads, sprouts and juicing, which were not necessarily appealing as a culinary experience,” Carlson says. “There has been a resurgence in the popularity of these diets since the ’90s, as raw food chefs have opened restaurants and novel preparation techniques have increased the variety and appeal of raw foods.”

READY TO GIVE IT A TRY? If you’re thinking of attempting it, get ready to eat fermented, sprouted and juiced foods! Liebert does heed some warnings before jumping in. She says that there can be possible nutrient deficiencies from avoiding animal protein. In addition, some foods actu-

ally benefit from being cooked, so eating them raw would mean a decrease in antioxidant and vitamin intake. For example, Liebert says a tomato, when cooked, has three to four times more lycopene (a carotenoid) than when eaten raw. Plus, some foods have natural toxins that are broken down during the cooking process.

Carlson says the raw food diet is a great way to start eating a more plant-based diet, since the mainstay are fruits and vegetables.

However, she also warns that raw foods carry a bigger risk for food poisoning, since high levels of heat are needed to kill harmful bacteria. “In addition, there is evidence that the extreme weight loss in some cases can lead to amenorrhea amongst women,” Carlson says, which can affect hormone levels, in turn leading to lower bone density for those at a lower body weight. “The iron content of grains, nuts and seeds is ‘non heme,’ which means it is much less absorbed by the body than the iron found in animal products,” Liebert says.

“However, the absorption can be improved with eating foods containing vitamin C during the same meal.” Other vitamins to worry about if eating only raw foods are B12 (mainly found in animal products), calcium and vitamin D, unless you consume raw milk or are careful to eat high sources of calcium such as kale, dandelion greens, dates or soaked and sprouted wheat berries.

Liebert does say that eating raw foods can be a way to do a short cleanse or jump-start a weight loss program. It could also be a method to decrease consumption of fat and sodium and increase fiber, even if you eat only a few raw meals a week. However, she doesn’t generally recommend the diet. “A 2005 cross-sectional study in the Journal of Nutrition found adherents to a raw food diet had lower levels of LDL cholesterol and triglycerides, lower levels of HDL cholesterol, and 38 percent of the study participants were vitamin B12 deficient,” she says. “If someone wanted to try the diet, I would suggest that they start by trying to eat one raw food meal per day, making sure that they understood how to obtain the recommended daily nutrient intakes of protein, carbohydrate, fat, vitamins and minerals.” Carlson agrees that eating a few raw food meals a day can encourage your body into a healthier lifestyle.

However, “it’s not for everyone and not necessarily safe if your immune system is depressed for any reason, or you have gastrointestinal complaints such as diverticulitis that might be exacerbated by the diet,” she says. “Also, due to the risk for nutritional deficiencies, this diet is not recommended for children.”

RAW FOOD MEAL SUGGESTIONS Liebert recommends a salad with a variety of greens, vegetables, seeds, nuts, dried fruit and beans with an olive oil-based dressing.

Or snack on raw nuts, fruits or vegetables, or raw grain crackers and bean dip. Do note that preparation and planning of foods on this diet may require more time, since beans and legumes often require soaking and sprouting before you can eat them. In addition, some special equipment, such as a dehydrator, may be required for recipes. Liebert also warns that some foods should not be eaten raw, such as kidney, soy and fava beans, potatoes, mushrooms (in large quantities) and buckwheat grains, due to natural toxins that are destroyed by heat.•

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DISH...RECIPES FOR HEALTHY LIVING

GIVE FAT THE BOOT! Fat-busting Recipes from Ani’s 15-Day Fat Blast

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DISH...RECIPES FOR HEALTHY LIVING ASIAN CABBAGE SALAD WITH APPLE CIDER VINAIGRETTE PHASE 2 MELT DOWN Ani’s 15-Day Fat Blast: The Kick-Ass Plan to Get Lighter, Tighter, and Sexier . . . Super Fast

by Ani Phyo (Da Capo Lifelong Books, 2012, $24)

From the author: “This salad is full of prebiotics that will help the ’Bots (probiotics) eat up your belly fat. I created this salad to be reminiscent of Southeast Asia by using the simple, fresh, bright flavors of fresh mint, cilantro and basil. It’s colorful and pretty. Add on nutritional yeast for a cheesy flavor sprinkle. One ounce of nutritional yeast contains 14 grams of protein and 79 calories and is a great alternative to animal proteins.” Recipe makes one serving.

• 2 cups shredded Napa cabbage, or green cabbage, loosely packed • 1 cup shredded carrot, about 1 whole • 1/4 cup cucumber, sliced thinly into halfmoons • 1 tablespoon mint leaves, freshly torn • 1 tablespoon fresh cilantro leaves • 2 teaspoons basil leaves, freshly torn • 2 tablespoons almonds, whole

Photos and recipes used with permission from the publisher.

‘BOT BOOST: • 1 tablespoon nutritional yeast APPLE CIDER VINAIGRETTE From the author: “A quick and easy basic vinaigrette I like to use when I’m in a hurry or just feeling lazy. It’s packed with probiotics from the vinegar. I recommend making a couple batches and keeping it in a jar in the fridge, just like we keep bottled, store bought dressings. Ready to eat—only better!” Recipe makes two servings.

• 2 teaspoons apple cider vinegar • 3 tablespoons extra virgin olive oil, or 2 tablespoons olive oil • and 1 tablespoon flax or hemp oil • 1/2 teaspoon sea salt • Pinch black pepper To make the salad, place all salad ingredients in a mixing bowl. To make the vinaigrette, whisk together ingredients in small bowl. To serve, toss salad with Apple Cider Vinaigrette. Finish it with a sprinkling of nutritional yeast, if using, to add a cheesy flavor.

FUDGE BROWNIES WITH FRESH BERRIES PHASE 3 BLAST OFF From the author: “I love raw desserts because they are guilt-free and healthy! Imagine, you can have your cake and eat it, too. Really, no joke.

This recipe makes four servings for most, which is more like one or two servings for me! I recommend doubling up on this recipe so you always have these on hand to snack on when you’re in need of a dessert fix.” Recipe makes four servings.

• 1 cup dry walnuts • 1/4 cup cacao powder or carob powder • pinch sea salt, to taste • 1/3 cup medjool dates, pitted • 1/2 cup fresh raspberries or strawberries SUPER POWER PACK: • 1/4 teaspoon maca powder, to taste To make brownies, combine walnuts, cacao powder, salt and maca, if using, in food processor. Pulse into medium pieces. Use some of this mix to powder the bottom of a baking pan. Add dates and pulse to mix well.

Batter should stick together when squeezed into a ball. If it’s too loose, add a few more sticky dates to help bind it together or a splash of filtered water. If it’s too sticky, add a few more crushed dry walnuts to firm it up.

Scoop brownie mix into the powdered baking pan and flatten it to about 1/2 inch to 3/4 inch thick by pressing lightly. Cut it into squares. To serve, place brownie on serving dish and top with berries. Brownies will keep for a few weeks or longer in the fridge when stored in a sealed container separate from the berries.

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

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EL DORADO STYLE TOMATO SALAD

SEASON’S

eatings

COOKING FRESH FROM AREA FARMERS’ MARKETS

BY JANICE ROSENTHAL ROCK // PHOTOGRAPHY BY DANTE FONTANA

he re IT’S FALL! Binutnorthern California, the arrival of autumn is basically a continuation of summer, not a harsh transition into the cold.

Fortunately, we’re still able to find lots of fresh produce—including apples, Asian pears, pomegranates, summer squash, heirloom tomatoes, sweet corn and eggplant—at local farmers’ markets through September and October.

Many area restaurants, whose focus is on fresh and healthy local pro-

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duce, will continue to feature what their chefs find at these farmers’ markets. One of those chefs is John Evans, owner of ZacJack Bistro in Cameron Park. Long an advocate for the “farm to table” movement, Evans practices what he preaches. ZacJack Bistro features organic chicken, grass-fed beef, ham and bacon with no nitrates, wild sustainable salmon, and handmade condiments and dressings.

I asked Evans for a recipe using my favorite produce, heirloom tomatoes, and he responded with his El Dorado

September/October 2012 – familyhw.com

CHEF JOHN EVANS

Style Tomato Salad. “This recipe is low cal, low sodium—totally healthy, and so tasty too,” Evans says. “Use fresh tomatoes from your garden or local farmers’ market, at room temperature. For the best flavor, do not put those fresh tomatoes in the frig!”

EL DORADO STYLE TOMATO SALAD Balsamic Drizzle • 5 large shallots • 2 garlic cloves • 2 cups balsamic vinegar • 2 tbsp. EVOO (extra virgin olive oil) • Salt and pepper, to taste In a saucepan, add shallots, garlic and vinegar; reduce by half on low heat. Using a blender, combine. With blender running, slowly drizzle oil in. Season with salt and pepper.

Low-Cal Basil Pesto • 1 bunch basil (blanch leaves in hot water for 20 seconds then chill in ice water and drain) • 1 tbsp. walnuts chopped • 1/4 cup EVOO • Salt and pepper, to taste Chop basil and blend all ingredients together until smooth. Slice tomatoes and drizzle with both pesto and balsamic drizzle. Add fresh mozzarella cheese or a grilled piece of chicken...yum!

ROASTED EGGPLANT WITH CHICKEN

a blender and pulse briefly to release juice. Place in strainer over a saucepot and press seeds to get remaining juice out. Place saucepot over high heat. Add honey and whisk together.

Reduce over high heat until syrupy.

One pomegranate will yield almost 1/2 cup of juice. This amount of juice with the honey will reduce very rapidly; don’t leave it unattended and stir constantly. It should only take five minutes.

A

nother of my fresh produce favorites is eggplant. This strange-looking vegetable is actually a fruit! The most common eggplant in the U.S. is large and pearshaped with a smooth, glossy, dark purple skin. It’s amazingly versatile, delicious and readily available locally.

Ian Hockenberger, chef at Fat’s Asia Bistro in Roseville is another area gourmand who uses fresh, local ingredients whenever possible. Pushing the envelope a bit, Hockenberger offered up a recipe using not only eggplant, but in-season pomegranates too. Pomegranates are reddish fruits with hundreds of seeds inside, surrounded by a translucent, brilliant red pulp that has a sparkling sweettart flavor. They are grown throughout Asia, the Mediterranean and in California. Pomegranates can be eaten as fruit, used as a garnish on sweet and savory dishes, or pressed to extract the juice.

CHEF IAN HOCKENBERGER

ROASTED EGGPLANT WITH CHICKEN, POMEGRANATE REDUCTION AND POMEGRANATE SEEDS Pomegranate Reduction • 1 whole pomegranate • 1 tbsp. honey Cut pomegranate into sections over a bowl. Save any juice that runs into the bowl. Remove seeds from fruit. Transfer to a strainer, picking out the membranes and outer layer.

Reserve a tablespoon of seeds to garnish with. Transfer remaining seeds to

Roasted Eggplant with Chicken • 1 whole globe eggplant • 4 chicken thighs, boneless (you can substitute) • 1 tbsp. canola oil • 2 tsp. black mustard seed • 2 tsp. garlic, chopped • 1 tbsp. curry powder (mysore masala) • 1 cup yellow onions, diced small • 1 cup Roma tomatoes, diced small • 1 tsp. salt • 2 tsp. sriracha • 1 tsp. black pepper, cracked

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Roast the eggplant whole over an open flame (either a gas burner or a barbecue) until the skin chars and smokes, and the eggplant deflates and becomes soft. Set aside in refrigerator to cool.

Once the eggplant is cool, remove the skin and discard.

Roughly chop the meat from inside the eggplant.

Lightly oil the chicken thighs and season with salt and pepper.

Set aside.

In large Dutch oven or heavy skillet over medium-high flame, heat the oil. Add mustard seed, garlic and curry powder and sauté one minute or less. Do not burn the seeds or garlic, although a slight caramelization is fine.

Add onions and tomatoes to the pot and cook for three minutes.

Add eggplant meat, salt, sriracha and black pepper; continue to cook for approximately 15 minutes.

While the eggplant is finishAPPLE AND ing, grill or bake the chicken CHEDDAR SALAD thighs.

When the thighs are about 3/4 finished, remove from heat, slice, lived here more than a few months, and add to the hot eggplant mixand Apple Hill is most likely familiar. ture.

Fall brings the expectation of fun famPlace the chicken and eggplant ily outings to this locale, as well as nuin bowls. You can serve it with rice, merous delicious varieties of apples lentils or by itself. to enjoy.

Drizzle the syrup over the dish and Chef Wendi Mentink, with Bidwell garnish with the remaining whole Street Bistro in Folsom, is always exseeds. Serves 4. cited when the apples from Apple Hill I’m ready to give this recipe a start arriving. Mentink is a Woodland try, how about you? If you love native, having trained at Lederwolff eggplant, you won’t want to miss Culinary Academy in Sacramento. the 25th annual Loomis Eggplant Her grandparents owned Buckhorn Festival (loomischamber.com/ Steakhouse in Winters. “I remember eggplantfestival.cfm) on October 6 spending Saturdays at Buckhorn at the Loomis Train Depot. Sample while my dad helped in the kitchen,” heaps of mouthwatering eggplant Mentink says. “I think their passion for dishes and participate in fun family food was passed on to me!” Lauded activities for all ages. as one of the Sacramento area’s best chefs, Mentink shares one of her favorite apple recipes with us. resh vegetables frequently APPLE AND CHEDDAR SALAD take a back seat to one of • 1 cup sweet, crisp apples such our area’s most popular fresh as Pink Lady, Gala or Fuji, cut fruits. Ask just about anyone who’s

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CHEF WENDI MENTINK

into 1/2” cubes 4 oz. white Cheddar cheese cubes • 2 oz. dried cranberries, soaked in hot water until softened • 2 oz. pecans, toasted and chopped • 2 cups hearts of romaine, chopped • 2 cups butter lettuce, chopped • 4 oz. whole grain mustard vinaigrette (recipe to follow) Toss all ingredients together in a large bowl.

•

Whole Grain Mustard Vinaigrette • 1/4 cup lemon juice • 1/4 cup rice wine vinegar • 2 tbsp. honey • 3 tbsp. Dijon mustard • 3 tbsp. whole grain mustard • 1 cup blend oil • Kosher salt and ground pepper, to taste Combine all ingredients except oil in a tall container. Blend with immersion hand blender and slowly add in oil. Season to taste with salt and pepper. Serves 4.

Photo of Corn and Black Bean Salad and book cover courtesy of Workman Publishing.

M

y “third most favorite” fall vegetable has to be sweet corn. While we can start savoring local sweet corn in the summer, it is still growing strong in early fall. Davis Ranch in Sloughhouse is probably the best-known grower of sweet corn; many of us eagerly await the first ears of Sloughhouse corn each year.

My favorite corn recipe isn’t actually found at a local restaurant, but instead at a “farm,” albeit a great weekend drive away. Food to Live By: The Earthbound Farm Organic Cookbook is the masterpiece cookbook of Myra Goodman, owner of Earthbound Farm in the Carmel Valley.

Goodman and her husband started this organic farm in 1984 and she’s been creating her own recipes and cooking with the farm’s organic food ever since the first raspberry crop. A visit to the farm is memorable. If you can’t get there, a wander through the cookbook is fascinating. Her Corn and Black Bean Salad is easy to make and delectable—full of Sloughhouse corn, local heirloom tomatoes and freshfrom-the-garden onions and parsley!

CORN AND BLACK BEAN SALAD Food to Live By: The Earthbound Farm Organic Cookbook by Myra Goodman

(Workman Publishing, 2006, $14.95)

• • • •

1 can (15 oz.) black beans, rinsed and drained 1 cup fresh, sweet corn 1 large ripe tomato, cut into 1/4-inch dice (about 1 cup) 1 small red onion, cut into 1/4-

CORN AND BLACK BEAN SALAD

a small bowl and whisk to combine.

Pour the dressing over the bean mixture and toss to coat. The salad can be kept at room temperature for up to six hours. Serves 4-6.

inch dice (about 1/2 cup) 2 tbsp. fresh flat leaf parsley, finely chopped • 2 tsp. minced garlic • 2 tbsp. white wine vinegar or distilled white vinegar • 1/4 cup extra-virgin olive oil • 1 tsp. chili powder • 1/4 tsp. ground cumin • 1 tsp. sugar • 1/2 tsp. salt • 1/4 tsp. freshly ground black pepper Place the black beans, corn, tomato, onion and parsley in a large bowl and stir gently to combine. Place the garlic, vinegar, olive oil, chili powder, cumin, sugar, salt and pepper in •

S

o even though the calendar says autumn, continue to shop at your local farmers’ markets.

Many are open year-round—for a list of local farmers’ markets be sure to visit our Web site. Fresh produce means fewer calories, more nutrients, more fiber and healthy eating. Try some new recipes using the fresh produce you buy, and make this a season of better flavors and better health. •

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

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th1e art of th1e Nurturing a Love of the Arts in Our Children

BY KELLEY SAIA

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matter

i

STAGES – FOLSOM DANCE ARTS

t’s not exactly breaking news that arts programs are being cut—or frankly have already been eliminated— from area schools. However, the importance of the arts will never go away. The good news? We live in an area rich in resources and opportunities to foster a love of the arts in our children—parents just need to know where to look and perhaps tap into their own creativity in order to light their children’s passion.

Thankfully, Family Health & Wellness Magazine has compiled a rundown of some wonderful arts programs here in our own backyard. And just because we can’t all be Picassos, Baryshnikovs and Mozarts, doesn’t mean that art can’t be a part of our lives and our children’s as well. The benefits of being exposed to and appreciating the arts can be as beneficial as actually creating it.

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FINE ARTS CREATIVE ARTS AND MUSIC CENTER Granite Bay, creativeartsandmusiccenter.org If you’ve ever driven down Douglas Boulevard between Granite Bay and Roseville, then you’ve certainly noticed the eclectic and vibrantly painted building, which is home to the Creative Arts and Music Center. They offer classes, workshops, performances, parties, field trips and more. This is a great place for kids who have already found their love for the arts to hone in on them, or for kids who just want to explore the arts.

EL DORADO ARTS COUNCIL Placerville, eldoradoartscouncil.org The El Dorado Arts Council works to bring artists and art lovers together with many unique events. Gather with artists at the ArtSpace to create, chat and view art. All ages are welcome to the Artist Trading Card Exchange, held the second Saturday of each month.

FOLSOM PUBLIC ART CENTER & GALLERY AT 48 NATOMA Folsom, folsom.ca.us The City of Folsom Parks and Recreation Department offers a variety of art classes for all ages—with opportunities for art all year long. For those who simply want to enjoy viewing art, the Gallery at 48 Natoma is a wonderful space for experiencing the work of artists from right here in our region.

KIDS STUDIO OF FINE ARTS Roseville, kidsstudiooffinearts.com Offering classes to children as young as two, this school and gallery provides students with drawing and mixed media skills, with some colorful fun along the way. Birthday parties and art camps are also a great way to get kids started.

PLACERVILLE ARTS ASSOCIATION Placerville, placervillearts.com The Placerville Arts Association’s Web site is a great place to find art events in the area, which they host or sponsor. Through exhibits, classes and workshops, they actively promote local arts. As well, they’re huge supporters

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of youth arts programs and offer scholarships to many programs in our area.

ROCKLIN FINE ARTS

EL DORADO MUSICAL THEATRE

Rocklin rocklinfinearts.org

ROSEVILLE ARTS

Rocklin Fine Arts promotes the arts among all ages through exhibits, events and popular shows, including the Snowflake Show held each winter.

ROSEVILLE ARTS Roseville, rosevillearts.org For Roseville Arts members, programs for kids—including shows, CREATIVE ARTS AND MUSIC CENTER workshops, camps and guided tours—are free or discounted.

Roseville Arts is also home of the Blue Line Gallery, where families can view work from local artists of all ages.

KIDS STUDIO OF FINE ARTS

ROSEVILLE PUBLIC ART TOURS Roseville, roseville.ca.us Sometimes viewing and enjoying art is as simple as opening your eyes.

Roseville is home to many public art works, and the City of Roseville offers virtual tours through their Web site where families can learn more about the art and artists. Take a tour today!

PERFORMING ARTS: ACTING EL DORADO MUSICAL THEATRE El Dorado Hills, edmt.info El Dorado Musical Theatre has been wowing audiences with their professional-caliber performances for 11 years now—with no signs of stopping.

This organization has opportunities for kids of all ages and experience levels.

And for adults, if you have yet to see one of their shows, now is the time!

ROSEVILLE THEATRE ARTS ACADEMY Roseville, rosevilletheatreartsacademy.com This non-profit organization is perfect for your little drama kings and queens,

September/October 2012 – familyhw.com

ROCKLIN FINE ARTS

or even the shy ones who might have a love for performing hidden within.

Offering workshops, classes, performances and field trips, Roseville Theatre Arts Academy has something for everyone.

SACRAMENTO AREA REGIONAL THEATRE ALLIANCE Sacramento, sarta.com Many of the area’s theatre and acting organizations have come together to form the Sacramento Area Regional Theatre Alliance (SARTA). Their mission is to “promote high quality theatre in the Sacramento area and neighboring regions.” This is a great resource for parents who are looking to place their children in the theatre world but don’t know where to begin.

MARK YOUR CALENDARS

MUSIC TOGETHER

Dance Alliance (SADA) is made up of local dance schools and dance companies to “promote the art and FOLSOM PUBLIC ART CENTER education of PLACER THEATRE BALLET dance.” For parents with children interested in dance, SADA is a great resource for finding the dance school or studio which best fits their needs. SADA also offers opportunities for dancers to earn scholarships.

SACRAMENTO BALLET Sacramento, sacballet.org

ROSEVILLE THEATRE ARTS ACADEMY

SUTTER STREET THEATRE

Stages photo on previous pages by Rob Pierson. Kids Studio of Fine Arts photo by Alisha Hurt.

All other photos courtesy of their respective organizations.

Folsom, sutterstreettheatre.com This non-profit organization offers classes, workshops, parties, and of course amazing productions on their very own stage located in Historic Folsom.

PERFORMING ARTS: DANCE PLACER THEATRE BALLET Rocklin, placertheatreballet.org Placer Theatre Ballet’s mission is to enrich lives through the art of dance— which they successfully accomplish for their staff, volunteers, dancers and audience members—by providing high-caliber performances. They also honor the history of ballet by performing many of the classics. Attending one of their performances is a great way to introduce kids to classical ballet.

SACRAMENTO AREA DANCE ALLIANCE Sacramento, sadadance.org Like SARTA, the Sacramento Area

The Sacramento Ballet has been bringing classical and contemporary ballets to the stage since 1954, but many are unaware of their notable youth and outreach programs. The Sacramento Ballet offers youth classes for children as young as 18 months, provides dance education for students in Title 1 schools in the central city, and has made it possible for thousands of students to dance on “the big stage” in their annual production of The Nutcracker.

ONGOING Third Saturday Art Walk Bring the whole family through Downtown Roseville for art and live music. Add even more excitement by participating in the scavenger hunt!

Visit 3rdsatartwalk.com.

OCTOBER Folsom Renaissance Faire October 20-21 Everyone must attend a Renaissance faire at least once in their lifetime, and lucky for us, Folsom hosts one of the best! Enjoy the merriment as Folsom City Lions Park is transformed into a Renaissance world filled with jousting, performances, crafts and more. Visit folsomfaire.com.

lin Studios offers classes, workshops and performances in just about every area of performing arts, but they specialize in musical offerings.

MUSIC TOGETHER Auburn, auburnmusictogether. com; Folsom/El Dorado Hills, capitalcitymusictogether.com

DECEMBER

Music Together is a program that embodies the importance of arts education—especially among young children.

They offer classes in music for children as young as infants. Its research-based curriculum offers children and their parents all of the benefits of early arts education in a fun environment.

Holiday Benefit Dance Performance

HIGH SCHOOLS

Folsom Lake Community Concert Association Presents: The Glenn Miller Orchestra, October 21 These talented musicians and singers are keeping Glenn Miller’s music alive.

Visit flcca.org.

For the past 10 years, Center Stage Dance Academy has turned their annual holiday performance into a benefit for local charities. Past recipients have included New Morning Youth & Family Services, Shriners Hospital, the UC Davis Children’s Hospital and more. One hundred percent of ticket sales go directly to the charity. This is a great opportunity to enjoy the performing arts and celebrate the holiday season. Visit csda.info.

Through fundraising, donations and contributions from parents, many of our area high schools have managed to keep their music programs running strong.

Taking your children to see one of their shows is a wonderful opportunity to introduce your child to live music while FOR MORE AREA ARTS EVENTS, VISIT supporting performing FAMILYHW.COM. arts in our schools. Visit your local high school’s calendar for performance dates.

Folsom, stages-performingarts.org Art and art education is not always Made up of three youth dance comabout creating something, but simply panies encompassing modern dance, enjoying or experiencing it. Children, tap and ballet, this non-profit organizano matter where their interests or tion brings high-quality dance perfortalents lie, can all benefit from expemances to the stage. Attending one of riencing the arts from time to time. their amazing shows is a great way to Though some of our schools may no introduce your child to dance. longer provide these opportunities, our region is filled with programs that can.

For information on how you can advocate for arts education in our Loomis, mclaughlinstudios.com schools, visit the California Alliance for Talk about a one-stop shop! McLaughArts Education at artsed411.org. •

STAGES – FOLSOM DANCE ARTS

PERFORMING ARTS: MUSIC MCLAUGHLIN STUDIOS

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REST in PEACE ............................

BY LEEANN DICKSON

ONE

of our nation’s most famous founding father’s, Benjamin Franklin, once said: “Nothing is certain except death and taxes.” And he’s right— every one of us must face the fact that we are going to die. Someday we will expire, croak, kick the bucket, buy the farm or meet our maker. No matter how silly or serious the euphemism, a lot of folks have difficultly talking about their own death, but no matter how hard we try to stop the inevitable, it’s going to happen.

Rituals and funerals have been performed since the dawn of mankind. For more than 300,000 years, there has been some type of ceremony to lay a deceased person to rest. Today, funerals are held to help grieving attendees acknowledge and remember the person who has passed.

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“

BY COMPASSION

It’s an opportunity for friends and family to talk about and share memories of their lost loved one. Some ceremonies are inspiring and can help you reflect on your own past, present and future.

However, planning a funeral at the time of need, when you’re in an emotional turmoil, may prove to be an overwhelming and expensive experience.

If you’re proactive and make all of those difficult decisions now, your family will be spared the stress during a time that is already a traumatic upheaval of normalcy. Seventeenth-century author Thomas Browne, Sr. said it especially well: “By compassion we make other’s misery our own, and so, by relieving them, we relieve ourselves also.”

What better way to help yourself and your

September/October 2012 – familyhw.com

family than making the hard decisions while you are still alive and aware? The reward for the up-front work is two-fold: your final wishes will be known, and you can also save your family money.

My mother-in-law, Gladys, was an incredibly compassionate lady. She was a strong woman who served her country in World War II; she and her husband Bob raised four great kids and had a warm, welcoming home. She was a lovely, beautiful, gracious and loving mother who lived a very full life. When Bob passed away in the mid-‘70s she also planned and paid for her own funeral. Her actions of decades past were a godsend when she passed away a few years ago; not only did we have her final wishes in writing, but the funeral didn’t

WE MAKE OTHER’S MISERY OUR OWN, AND SO, BY RELIEVING THEM, WE RELIEVE OURSELVES ALSO.

”

Photography © Lucian Milasan/fotolia.com

....................... planning for the end of the road cost our family or her estate a penny. We were able to lay her to rest in the style and manner that she wanted, and grieve her loss without making heart-wrenching decisions guessing what she might have liked and figuring out how to pay for it. It was her very much appreciated final gift to us all.

Gladys and my father-in-law are resting peacefully side-by-side on a lovely hillside location at Sierra Hills Memorial Park in Sacramento. The park and mortuary are part of the family of East Lawn Memorial Parks and Mortuaries’ properties, which have been serving our community for more than a century. This locally owned and managed group offers monthly presentations on the benefits of pre-planning. “Educating people on the importance of pre-planning is very important to us,” admits Lisa West, marketing director with East Lawn. She, along with several other staff members, makes informative presentations on fu-

nerals and pre-planning in a relaxed and open atmosphere—where there is no sales pressure, lunch is served and questions are welcome. Everyone will need this service, and at some point nearly everyone will be involved in planning at least one funeral.

By pre-planning we can make the trauma of our eventual passing a bit easier. “People plan for things that might not happen, such as floods or earthquakes, but this is going to happen to everyone,” West says.

Let’s talk dollars and cents. Today’s funerals can cost in excess of $9,000, not including the final resting place such as a plot or niche. Every 10 years, the average funeral cost doubles.

Those are some serious dollars.

The most important element of funerals is the disposition of

“

the body. This is where your body, known in the industry as “remains,” will, well, remain. You can go into the earth, a tomb or be cremated—an earth burial remains the most popular. Depending on the size and location, tombs can hold either a body or an urn of cremated remains. Another alternative is cremation. This means that the body is exposed to extremely high heat and is reduced to an ash-like substance.

The cremated remains can go anywhere, from a niche at a cemetery, scattered at a favorite location, or sitting on the mantel in your home. James Doohan, who played the Starship Enterprise’s brilliant chief engineer, “Scotty,” on the original ‘60s Star Trek television show, requested that his ashes be sent into space. He, along with

PEOPLE PLAN FOR

THINGS THAT MIGHT NOT HAPPEN...BUT THIS IS GOING TO HAPPEN TO EVERYONE.

familyhw.com – September/October 2012

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Photo © auremar/fotolia.com.

308 other people, had his ashes blasted into orbit on a recent space mission.

Along with where and how the body will rest, there are more than 50 decisions that have to be made for a traditional funeral— from caskets to headstones. When you’re struggling with the tsunami of emotions that can drown you when someone you love dies, it’s easy to purchase many expensive extras your loved one might not have wanted. “Loved ones can easily get caught up on the trap of emotional overspending,” West says. The financial benefits of a preplanned funeral are many: • Locks in today’s cost for future

need (without time limits).

• You have the option to arrange

monthly payments.

• Your family or estate is not

responsible for the entire cost

up-front.

• Prevents overspending.

• You and your family will have peace

of mind.

“By pre-planning, your family can focus on flowers for the service and not the disposition of the body,” West explains. Proactive planning now will be your final gift to family and friends; loved ones can begin the grieving and healing process immediately. “When the funeral is over, your family can have fond memories of you, instead of

paying a dime. However, if you have a non-funded funeral in mind, be aware that years from now your heirs may not be able to afford your wishes and they can amend your plan without legal repercussions. With a funded or pre-paid plan, you select your desired services and have the option to make monthly installment payments. As well, you’re able to add a legally binding statement to prevent the person handling the disposition of your remains from amending your wishes.

There are also specific cremationonly services available for those that don’t want a formal funeral or gravesite.

The nationally known Neptune Society has a branch based out of Sacramento that can handle the cremation needs of those in our area. They also offer pre-paid RESOURCES plans. Keep in mind, Bedaparlé, LLC, Beatrice however, their service Toney Bailey provides for transporfarewellmyfriend.net tation, required paperEast Lawn Memorial agonizing over debt,” work and disposition Parks & Mortuaries West says. However, of the body only; the 916-732-2000, eastlawn.com like any contract or family receives a packFuneral Consumer’s Alliance written agreement, it’s age of ashes to handle of Northern California important to make sure personally.

916-486-3552, fcanc.org you’re dealing with a Additionally, there The Neptune Society of reputable institution are alternatives to comNorthern California and understand the demitting to a specific 916-338-1111 tails and possible limifuneral home. The neptunesacramento.com tations of what you’re Funeral Consumer’s signing.

Alliance of Northern The emotional benCalifornia (FCANC) is efits of pre-planning are also huge. “Prea non-profit organization whose dual misplanning does not speed up the process,” sion is to educate consumers on end-of-life says Beatrice Toney Bailey, Sacramento aucare so that families can make the best decithor and television personality, with a laugh. sions. They also provide members affordBailey, author of Farewell, My Friend and able services, including burial and funeral active advocate of pre-planning, goes on celebrations, which are available through a to explain that making these arrangements network of funeral homes and cemeteries. beforehand is a “gift you give your family.”

So, whether you’re going to be six-feet Bailey is painfully aware of this fact; she and under, scattered in a lake or sitting in a niche, her late husband Richard worked together it’s up to you to help your family in one of to pre-plan his service when he became the most distressing and emotional times terminally ill in 2006. “It is the best thing of their lives. Remember to investigate the you can do for yourself and family,” she company and your options before paying says. And, Bailey advises, “to make your for any service. arrangements well in advance.”

“Any day above ground is a good one,” Pre-planning doesn’t necessarily mean American novelist and poet Don Williams, pre-paying. With a non-funded service, Jr. says. Here’s hoping you’ll be alive and you can meet with a funeral director to inwell for many years to come, and when you vestigate options, discuss and record your eventually pass on, you have made the right wishes, and plan your funeral without plans for you and your family.•

The Family Dog

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Dr. Cassie completed her dental degree and specialty training in Pediatric Dentistry at UC San Francisco. Dr. Cassie and her amazing team strive to make every child’s visit a pleasant and fun experience. They look forward to caring for your child and giving him or her a great experience at their dental home.

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9 - 7 8Our 3 1spacious apartment homes feature kitchenettes, puncture and cranio-sacral therapy, but also private bathrooms and large walk-in with nutritional counseling based on TCM License # closets. Enjoy the pool & spa or lunch in 3 1 5 0 0 2(traditional Chinese medicine) guidelines, 052 our bistro at the Village Center. massage,TCM-style exercise recommenda866-ESKATON | www.eskaton.org tions, and Chinese herbal medicine.

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HEALTH MATTERS

health & wellness .......................................................

YOUR PET’S HEALTH

CHOW DOWN Tips for Feeding the Family Pet

BY KRISTEN CASTILLO

W

hether you have a cat, dog, bird or fish, your pet is a priority. However, feeding the family pet isn’t always easy—each animal requires a diet that’s right for his health and activity level—but with a little research and planning, you can choose foods that are ideal for your little (or big) pal.

One misconception about feeding pets is that “they’re little humans,” says Theresa Corley, owner of Pampering Pickle Goodies and Gifts for Dogs in Placerville. “Each species has specific nutritional needs to ensure a long, healthy and happy life,” Corley says.

“We have a tendency to apply our philosophies or eating habits to our pets. For example, cats are carnivores and an attempt to make them vegetarian would significantly shorten their life.”

DIFFERENT DIETS Choose foods that are a fit for your pet’s stage in life. For example, a kitten should eat a different diet than an older cat. “A good dog and cat food will provide the optimum levels of all nutrients for a pet’s life stage—puppy, adult and senior—to thrive and will help prevent metabolic and cardiac diseases,” says Robert Mansfield, D.V.M. owner of Granite Bay Veterinary Clinic in Granite Bay. “It

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is important to only feed [your pet] enough food to maintain the ideal body configuration; over-feeding will cause obesity and a plethora of health problems.”

Follow the specific feeding guidelines outlined by your veterinarian to help your pet stay healthy and fit. “An overweight animal can end up with diabetes, orthopedic issues or high blood pressure,” Corley says. “These diseases are not only painful for your pet, but can be expensive to treat.”

WHAT TO AVOID Sure it’s tempting to feed your dog, hamster or other pet dinner leftovers, but think again. “Table scraps are typically marinated, high in fat and contain unnecessary additional calories that your pet frankly does not need,” explains Corley, who feeds her three dogs Orijen brand dog food. Dr. Mansfield notes, “Some table foods can lead to intestinal inflammation and pancreatitis, a very painful condition.”

It’s also best to avoid spicing up pet meals. “They may taste great to our animal friends, but too much fat, salt, wheat or soy can have negative effects on your pet’s health,” Corley says. “Remember, foods like chocolate, grapes and onions are all toxic to pets.”

YOUR PET’S HEALTH PET FEEDING GUIDE: WHAT TO FEED AND WHEN DOGS: Adult and senior dogs typically eat once or twice daily, but puppies can have varying diets and feeding schedules. “Young puppies may need to be fed three or more times a day,” says Dr. Mansfield, who feeds his Chihuahua Hill’s B/D to prevent brain aging and cognitive dysfunction; and Hill’s T/D, to reduce plaque, tartar and gingivitis. “Toy breeds may need to be fed more frequently to prevent low blood sugars. Foods formulated for puppies should be used for puppies. Large breed puppy diets will help prevent metabolic bone diseases in the large, fast growing dogs.”

Photo of kittens © oksun70/fotolia.com. Photo of dog © Annette Shaff/fotolia.com.

TO TREAT OR NOT TO TREAT? It’s fun to reward your pet, but how many treats are too many? And which ones are worthy treats anyway? “I prefer to feed treats that are formulated to promote good oral health,” says Dr. Mansfield, who suggests Hill’s Tooth Diet or Greenies. “Avoid treats that only provide more calories. Treats must be used discriminately; most of the daily caloric intake should come from a balanced pet food diet.”

HOW TO HANDLE OVERWEIGHT PETS Even if you’re feeding your pets the recommended foods and limiting treats, your pet could still have weight issues. Start by consulting with your veterinarian to make sure that you’re doing the right things. Eliminate snacks and treats and measure food to make sure the serving size isn’t too big. With your vet’s permission, up your pet’s activity level, but don’t overdo it. “Increase exercise gradually by increasing the length or frequency of walks in small increments,” Corley says.

With the right foods and proper activity, your pet will be healthy and happy, which means you’ll be together a long time. •

CATS: “Most cats like to nibble throughout the day,” says Dr. Mansfield, who feeds his cats Hill’s C/D. He recommends owners “feed to fit,” which means, “ribs should be felt below the skin and a waistline should be discernible from the transition of the chest to the abdomen.” How often to feed? “Pet food labels give daily recommended feedings, so if you feed twice daily give half in the morning and half in the evening,” says Corley, whose 18-year-old cat eats a prescription diet, while her other cat eats Orijen brand cat food.

HAMSTERS: “Hamsters should be fed a quality, commercially prepared, complete pelleted rodent chow ad lib,” says Dr. Mansfield, who recommends providing fresh water continuously. “It is highly important to keep the hamster environment clean and free of urine and feces to prevent respiratory and skin ailments,” he reminds hamster owners.

FISH: From tetra to koi, different fish require different nutrition.

“There are many types of fish, each with a unique diet requirement,” says Dr. Mansfield, who recommends researching the specific diet for each of your fish. “A gold fish in a bowl may be fine with a flake food once a day, while a saltwater tropical fish may require a variety of foods—perhaps some live foods— more frequently.”

BIRDS: Birds also have different dietary needs, so it’s best to research which foods are best for your specific breed. And, of course with any pet breed, be sure to ask your veterinarian for specific recommendations.

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ASK THE EXPERTS

Over the past few years, I’ve developed more brown spots on my face.

What are they and how can I get rid of them?

A:

Blotchy brown discoloration (hyperpigmentation), involves pesky pigment collections in the skin. Exposure to sun, skin injury, or the effects of hormones contribute to those unwanted little spots over time. Although there may not be a “cure,” there are treatments to temporarily remove, reduce or suppress the discoloration and even out skin color. Mild improvements can be seen with some over-the-counter creams; however, most brown discoloration lies within the deeper layers of the skin and requires

prescription-strength creams, chemical peels, or laser- or energy-based technologies to get significant results.

Hydroquinone (four percent) cream has been shown to be extremely effective, allowing for simplified, “at-home” treatment on a day-to-day basis. Hydroquinone works by suppressing pigment production and works well for sun damage and skin injury based hyperpigmentation (such as acne scars).

Chemical peels use various agents to remove dead skin and brown discoloration, with the added benefit of collagen stimulation. Peels can reach some of the deeper pigment related to hormonal changes (called “melasma”).

The deeper the peel the more effective the treatment; however, the deeper peels have more down time and potential risks.

Energy basted treatments such as intense pulsed light (IPL) and fractional laser treatments are the most intense procedures and are used for very deep or excessive pigment problems. Be aware that these treatments also carry the greatest risks, but have the secondary benefit of improving wrinkles.

When considering discoloration of the face skin cancer should always be evaluated.

All treatments have their risks and benefits, so it is important to have a consultation with a physician who has specialty training in laser, cosmetic or aesthetic medicine.

—Celia Remy, M.D. Celia Remy, M.D., is with Vitality Medical Laser & Skin Clinic in Folsom and Roseville. Dr. Remy 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 & Oriental 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

Photo of woman © Konstantin Yuganov/fotolia.com. Photo of Dr. Remy courtesy of Vitality Medical Laser & Skin Clinic.

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Health & Lifestyle Event for Women Tuesday, October 9  5 to 9 p.m.

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It’s one night that’s all about you.  Informative Care Chats on health topics important to you  Guest speaker, Reneé Rongen, delivers a humorous, powerful and life changing message about how to “Live Life from the Inside Out”  KCRA 3’s Deirdre Fitzpatrick returns as the evening’s emcee  Marketplace Expo features the latest in lifestyle, fashion and beauty items  Wine, coffees, delicious hors d’oeuvres and decadent desserts  Stylish swag bag with gifts to take home  Win a fabulous weekend getaway for two at the Fairmont Sonoma Mission Inn and Spa complete with luxury transportation services.

All registered attendees are automatically entered to win.

$20 advance registration at CareBeginsWithMe.org $5 discount for Care Begins With Me members A portion of the proceeds benefit the Alex G. Spanos Heart & Vascular Center.

Opening in 2013, the Center will enhance Mercy Heart & Vascular Institute’s advanced cardiovascular care in the Sacramento region.

Reneé Rongen Guest Speaker Reneé Rongen, speaker and author, has been dubbed by media as “The Mother of Motivation and a combination of Lily Tomlin, Oprah and Mother Teresa.” Her messages transcend age, culture and profession. Reneé’s comedic timing, coupled with her acclaimed gift as master story teller, will leave you feeling uplifted and inspired.