Thrive Oklahoma Magazine Jan/Feb 2013

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On the cover is yogi Tara Stiles, founder of Strala Yoga in NYC. She is the personal yoga instructor to Deepak Chopra, whom she’s collaborated with to create the best selling Authentic Yoga iPhone app and Yoga Transformation DVD series.

Tara is the author of the best selling Yoga Cures and Slim Calm Sexy Yoga. Stiles is a contributing wellness writer for MindBody Green, which is a popular online source for wellness. Find excerpts from her popular posts on page 16. .

Thomas Searle

Oct 2012

Candice Rennels Photo Support Georgia Read Randy Sadler Jordan Bryden Jamie Conway

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Copyright Š 2013 by Thrive Oklahoma Nurturing Body & Mind and Green Apple Publishing, LLC. All rights reserved.

Reproduction without the expressed written permission of the publisher is prohibited. Thrive Oklahoma Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. Content in this publication should not replace the advice or your physician. This publication and all its contents are copyrighted.

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From the Publisher’s Desk Since you are reading this issue of Thrive Oklahoma, the end of the Mayan calendar did not correlate with the end of the world. My friend Robin Fernandez sent me this fun quote found on a blog site by Cap Curmudgeon, which puts it in perspective.

“I’m almost 70 and I’ve been dealing with calendars that ‘run out’ all my life. It’s called December and you fix it by getting the next year’s calendar.”

Try to create Joy, Peace, and Abundance in the New Year! It’s hard to live in the present when we always have to plan ahead and stay organized! But this year, make your health a priority. Eat healthy foods, exercise, reduce your stress and make 2013 a great year.

This issue is always my favorite because while we are in production for the annual Fitness Guide edition, there’s also a million and one things that need to be done to get ready for the holidays. Besides being present in the here-and-now, the people in my life that are close to me have become such pillars of support and strength during this crazy time of year. I am so thankful for all of them!

So, here’s to getting it all done and in on time! One thing I’ve learned during this time of transition from the Old year into the New, is to make time for a workout. Yes, a little me time! Workouts and fitness may be broad topics, but whatever you find enjoyable and for the most part pain free, do it!

Our cover girl Tara Stiles, founder of Strala Yoga in New York City shares her guidelines for working out. She suggests that everyone needs to find something that you love to do. Once that happens, you will want to do it all the time – everyday. What ever form of exercise that you can do everyday, will cause great things to happen, both inside and out.

Also in this issue, Erik Dalton, Ph.D. founder of the Freedom From Pain Institute, a school committed to the research and treatment of chronic pain conditions shares his dynamic therapeutic background in massage, Rolfing®, and osteopathy with Thrive readers. Dr. Dalton has maintained a manual therapy practice here in Oklahoma City for more than two decades.

Regardless of how the country handles the Fiscal Cliff, Thrive OK magazine will keep you from falling off the “physical cliff” with health and nutrition tips at a glance. In this issue you’ll find fitness forms from yoga to Ironman triathalon. This year we have included much more fitness for kids and DIY nutrition.

Check out the new Community Central section which features the numerous stories sent in from our friends as we continue to network and grow Oklahoma’s fasted rising health publication – made in Oklahoma by Oklahomans for our communities.

Publisher, Thrive Magazine

Thrive Oklahoma

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Nurturing Body and Mind

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34

14 Features 14 HealthCorps comes to ASTEC School

by Angela C. Slovak, Ph.D.

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18 Wellness At Work In Oklahoma

by Paul Fairchild 20 Affordable Care Act: Using Measurable

Health Status Indicators In the Workplace

by Nan Bertone, RN 24 Food As Fuel with Professional Athlete Doc

Amanda Stevens

by Randy Sadler and Lindsay Welchel 26 Well Heeled by Erik Dalton, Ph.D.

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Mind / Body 40 Redirect Your Mental Vibes

by Robin Fernandez NCC

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Fitness 12 Karate Kids by Lindsay Welchel 16 Love What You Do . . . Lose Weight

by Tara Stiles 22 Flatten The Belly with Andrea Mason 28 A Weight Loss Inspiration by Bryant Welbourne 32 Yoga for Kids by Christine Ristuccia MS, CCC-SLP

Community Central 9 New Zoo Walking Trails by Candice Rennels 10 Free OK MOM Event by Thomas Searle 34 Bees Knees Get Swanky With It!

by Lindsay Welchel

Living Well 30 Top 10 Cancer Fighting Foods

Nutrition

36 Get Off the Sugar Rush by Lindsey Riddle

23 DIY Natural Energy Bars by Andrea Nakayama

38 Cholesterol Confusion by Nan Bertone, RN

29 Cheddar Kale Chips by Jamie Conway

42 Hormones: Friend or Foe by Sherry Ross, R.Ph.

37 Green Detox Smoothie

by Lindsey Riddle at Uniquely Nourished

44 Mitochondrial Fatigue by Angela C. Slovak, Ph.D. Thrive Oklahoma

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ZooTroop unveils nine newly mapped walking trails at the Oklahoma City Zoo

by Candice Rennels

The Oklahoma City Zoo is typically the place to go when you want to see the exotic animals and beautiful landscaping. You may not be thinking of the health benefits along the way. And that’s exactly the reason ZooTroop, the Oklahoma Zoological Society’s (OZS) young professional group, recently unveiled nine newly mapped walking trails.

The walking trails were developed to showcase the healthy benefit of visiting the Oklahoma City Zoo. There are nine trails to choose from and range in distance from .32 miles (Flamingo Trial) to 2.87 miles (Black Rhino Trail). The varying distances allow even the most novice walker an opportunity to benefit from the trails.

Dana McCrory, Executive Director of the Oklahoma Zoological Society, said “People love being able to walk in the Zoo. These trails give our visitors the added benefit of incorporating exercise into a visit to the Zoo.”

OZS was created in 1954 to support and promote the Oklahoma City Zoo and its four purposes of education, conservation, zoological research and recreation. OZS does this through membership drives, fund-raising, capital campaigns, marketing, special events and public relations.

Red Coyote Running sponsored the trail signs and maps as well as installation. “Red Coyote supported us from the start of this idea and really helped us make this happen,” said Kari Ames, President of ZooTroop.

Benefits of the trails include scenery and safety. Along each trail you have the opportunity to see exotic wildlife and landscaping and the Zoo provides a safe environment for walkers with staff, security and EMTs on grounds. ZooFriends memberships are also a benefit. For less than you pay for a gym membership, you can purchase a ZooFriends membership and have a place to be active and outdoors 362 days a year. Memberships can be purchased at zoofriends.org.

ZooTroop began in January 2012. It is a group of young professionals aged 21-35 interested in helping promote the Oklahoma Zoological Society’s mission of promoting the Oklahoma City Zoo and its four purposes of education, conservation, zoological research and recreation.

Mondays = FREE DAYS Zoo admission is free on Mondays in January and February.

All attractions and rides are open if it’s 55 degrees or warmer.

Off-season hours are as follows: The Children’s Zoo’s Lorikeet and Barnyard exhibits: 10 a.m. – 3 p.m. daily.

Safari Tram and Endangered Species Carousel: 10 a.m. – 3 p.m. daily.

The ZooZeum will be open from 9 a.m. – 4 p.m. daily.

Elephant presentation: 1:15 p.m.

Saturdays and Sundays.

Giraffe Feeding Platform: 11-noon or 1:30-2:30 p.m. Friday – Sunday.

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by Tom Searls, Director of Communications, Delta Dental of Oklahoma The fourth annual Oklahoma Mission of Mercy (OkMOM) event will be held on February 1 and 2, 2013 at the Great Plains Coliseum in Lawton, Oklahoma. This two-day clinic is designed to meet the critical needs of those less fortunate of all ages by providing free dental care to as many adults and children as time, volunteers and supplies will allow.

Since its inception in 2010, OkMOM has been sponsored by the Delta Dental of Oklahoma Oral Health Foundation, Oklahoma Dental Association, and the Oklahoma Dental Foundation.

In that time, OkMOM has treated 5,739 patients, equaling $3,048,935 in donated dental services.

At the event, patients undergo medical and dental triage to identify their needs and then are routed to the appropriate areas of treatment: oral surgery, extractions, restorations, pediatrics and hygiene. The event sponsors anticipate treating 2,000 patients over the course of the two day event.

John Gladden, CEO and President of Delta Dental of Oklahoma, is quick to recognize the event’s volunteers. “OkMOM is a perfect union of resources and specialized talents, and we’re very grateful to the dentists, dental assistants, hygienists and all the other volunteers who donate their skills and time for such a great cause. Because quite simply, Delta Dental can grant all the money in the world, but if these professionals aren’t willing to give of their time and talents – the care to those who need it the most simply can’t happen.”

The doors open at 5 a.m. and in the past, patients begin lining up much earlier - accordingly, patients are encouraged to dress appropriately for cold weather.

To learn more about the 2013 OkMOM event or to volunteer, please visit: www.okmom.org.

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by Lindsay Whelchel Celena Goodger’s son has started saying ‘Yes ma’am’ and ‘no sir’. His schoolwork has improved. Stevan Camp’s son has more control over his anger. The list of parents with similar results is long. What may surprise you to learn is that these improvements are coming from an afterschool activity, karate to be exact.

In Oklahoma City, martial arts instructor Jim Butin is quite literally combating the problems of childhood obesity and bullying by using karate self-defense concepts and opportunities for physical activity in conjunction with a much deeper lesson of self-confidence.

The benefits of the sport are something Butin knows first-hand.

He has devoted his life to martial arts, winning multiple championships, and founding the Oklahoma Karate Association.

“There are not very many activities out there that a kid can get into that would stress the kind of things we do,” Butin says of the programs he runs at National Karate, Inc. These programs range from Kinder-Karate classes to advanced competitive levels, but Butin is clear that it is a process built on a foundation of self-esteem. “All of our kids programs embody the same philosophy, we work with a martial arts creed,” he says.

Butin explains that he encourages the children to do good deeds for their family. Beyond this are the principles of physical wellbeing. “Strength in the body, is no drugs, no smoking, no alcohol, get to bed on time, eat everything your mom puts on your plate, even broccoli,” Butin says with a laugh.

Academic focus is also a key to the curriculum. With good grades on their report cards, the kids are given red stripes on their karate belt. If they are struggling in school, Butin arranges a private meeting to explore the cause.

“I believe if they don’t work hard in school they’re not going to work hard in my karate school and they’ll never be a black belt, so they need to make sure they apply themselves in academics as much as they do in our class,” he says, adding that, all of these lessons stick because the kids want to advance and do well.

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“The whole magic behind our program is that the kids want to be here if they’re having fun in our classes. Everything is ‘yes sir, no sir’ so we establish a level of discipline in our classes but they’re having a good time.” The classes incorporate games and no contact competition to build up confidence and skill. As the student advances, they have the opportunity to compete in tournaments and competitive fighting.

The level-based method gives the kids the necessary time to gain inner strength. “We have a lot of stair-stepping things that are working on kids who don’t have very much self-confidence, who have low self-esteem,” Butin says, attributing a lot of the problem to bullying.

“A lot of times kids will keep quiet when they’re being bullied because they’re embarrassed about it. So it’s a matter of having the confidence to be willing to do something if something bad happens.” In the program, the kids learn tools to avoid all physical confrontation. At the same time, they gain the knowledge of how to protect themselves and reduce any fear.

“We teach them you can’t win a fight. If you’re in a fight you’re a loser. If somebody calls you a name, you don’t punch them. If somebody pushes you, you don’t push them back, but if they grab you by the shirt and they want to hit you, you have to know what to do,” Butin says.

He explains that instilling self-confidence can improve other areas of life as well. “I feel I need six months to really impact their self confidence. I’ll know that if somebody tries to hurt them they’ll deal with it, or they want to try out for the basketball team, they’ll show up because they believe that’s something ‘I want to do and I can do it,’ so the self-confidence is a key ingredient in being able to work with the self defense concepts.”

Children like Camp’s son are benefiting. “My son’s attitude has improved. He looks forward to practice and the chal-

lenges that it brings him. He is much more outgoing than ever before,� Camp says.

Butin goes on to say that such improvements go hand-in-hand in fighting obesity. According to the Centers for Disease Control and Prevention, the rate of childhood obesity in the United States has tripled in the last generation, now reaching 17 percent.

Butin explains that the levels of physical activity increase as the child progresses in skill. “Beginner classes are all geared around knowledge and learning mentally the things you can do to apply yourself to develop that confidence, because with confidence all those other things start happening.� With all of this, it sounds like for kids in karate, a black belt is just a bonus.

Jim won a silver medal in Seoul, Korea in the 1st World Tae Kwon Do Championships. He has been inducted into two Martial Arts Halls of Fame. He was awarded a ninth degree black belt in 1998 from the World Martial Arts Ranking Association and the American Black Belt Karate Association.

We proudly serve victims of family violence, sexual assault, stalking and human trafficking regardless of race, gender, age, sexuality or economic status.

Office 405-275-3176 State Hotline 800-522-SAFE

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by Angela C. Slovak, Ph.D. Oklahoma City’s original charter school, Advanced Science and Technology Education Charter (ASTEC) school, founded in 2000 by Dr. Freda Deskin, is the country’s newest recipient of the HealthCorps® program. HealthCorps was founded by world-renowned cardiac surgeon and two-time Emmy® Award-winning TV host, Dr. Mehmet Oz and his wife Lisa Oz. At the launch of the ASTEC HealthCorps program in October of last year, Dr. Oz made a personal appearance to tour the school, meet with students, answer their questions, and describe this innovative program to parents and supporters.

HealthCorps is a peer-mentoring program for high school students. The program delivers a proactive approach to nutrition, fitness and mental resilience.

Healthcorps, like Peace Corps, assigns college graduates who have received HealthCorps training to high schools across the nation in order to create change. This fall ASTEC’s HealthCorps coordinator, Ryan Fightmaster embarked on a two-year commitment to work with ASTEC’s high school students.

Fightmaster’s tasks include delivery of a progressive handson curriculum in nutrition and fitness through peer mentoring. The Holiday Highway to Health Festival at ASTEC was planned and organized by students. It included display tables

with healthy whole food samples, Zumba demos, basketball, a sit-ups station and more.

“Mr. Fightmaster can reach young people better than I can,” admits Dr. Oz during the ASTEC presentation. The concept of HealthCorps is not just about helping the kids make better choices, it ultimately effects change with parents at home.

“Kids are little change agents because they convert information into action.” said Dr. Oz, also pointing out that kids are going to fight with their parents, why not make it about something worthwhile. “They may go home and challenge their parents about the food kept in the fridge and may ask, ‘why’d you buy high fructose corn syrup?’ Kids ask the hard questions once they know better.”

A native Oklahoman, Fightmaster was inspired to change the lives of kids. “Health has always been a priority for me and that started at a young age,” he says. At the age of nine, Fightmaster was diagnosed with type-I diabetes. While attending OU in 2007, Fightmaster founded the 5K and 10K Run To Defeat Diabetes benefiting the Harold Hamm Diabetes Center.

Fightmaster explains that he applied to HealthCorps because he wants to impact the lives of Oklahoma kids. The students inspire him everyday. HealthCorps is bringing many initiatives

Healthy lifestyles are encouraged with ASTEC teachers and staff.

Last fall ASTEC staff participated in the HealthCorps Healthy Steps program and took four weeks to walk to Chicago armed with their pedometers.

(L-R) Ryan Fightmaster, Healthcorps coordinator, Dr. Memet Oz congratulates ASTEC participants Steven Hudick, Jackie Norton, Ryan Patterson, Dave Burke, Karen Walker.

This photo was taken at the launch event for Healthcorps in Oklahoma City.

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together to address the whole child and activate the students’ mind, body and spirit. As a result, HealthCorps is transforming the educational paradigm one school at a time with upbeat school-based and community events.

Ryan Fightmaster (center) helped ASTEC students organize the Holiday Highway to Health Festival that featured many fitness stations and local healthy food.

Choosing ASTEC School for HealthCorps ASTEC school was founded in 2000 and carries the distinction of being Oklahoma’s first start-up charter school. ASTEC serves a large minority population and 93 percent of students are from low-income households. The student body has grown to 800 students and ASTEC touts a daily attendance rate of 96 percent. ASTEC reports a 92 percent graduation rate with a vast majority enrolling in college.

A wide range of fresh produce is made available daily even prior to the HealthCorps program, Dr. Deskin encouraged healthy choices with students by restricting access to candy and sugary sodas at school. ASTEC uses a chef and chef’s kitchen instead of a warming kitchen (commonly found in public schools) making fresh and organic choices available daily.

About HealthCorps HealthCorps is a 501 (C) 3 non-profit organization and currently receives no federal funding. The program network spans 66 high schools in 14 states including the District of Columbia, reaching over 146,500 students in at-risk communities across the country. For more information, please visit www.healthcorps.org.

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Love What You Do...

Lose Weight!

by Tara Stiles

he veil has been lifted on the fat free craze, thanks to Michael Pollan. Fad diets are losing steam, bye-bye South Beach Diet. Hello natural foods. It’s time to tackle the exercise myth. Working out, sweating your body weight, pushing yourself, and burning calories, whether it’s at the gym or yoga studio exercise, does not necessarily lead to weight loss.

Pushing, burning, and sweating can actually lead to weight gain.

Let’s examine what you practice and what’s going on in your body and mind. Pushing yourself too hard at any activity builds tension in your body, along with the associated stress cocktail in your brain. Tension in your mind leads to tense habits and activities.

Let’s be honest, does this internal dialogue sound familiar: “Man, this is tough, gritting my teeth, ugh, I hate my body, I hate where I am right now, I hate what I did last night, if only I could do this pose or spin faster or run faster, I could make up for it and achieve all my goals!” That type of dialogue causes stress. You start holding your breath, and a whole lot of not-so-nice stuff happens in the physiology of your body.

This type of internal dialogue is so common and no one can actually hear your self-deprecating thoughts. But you know they are there!

We get good at what we practice. If we practice responding to stress with aggression - whether it’s in the gym, on the track, or in the yoga studio - we get good at aggression. We’ll relate aggressively, work aggressively, eat aggressively, generally without noticing - because we’ve practiced it so much! We might burn some calories along the way, but no way will it ever match up to what we can consume.

Here’s the thing: if exercise doesn’t change how we eat for the better, it will never ever lead to weight loss and a healthy body. In particular, if our way of exercising is aggressive, pushing, forcing, we’ll just build tension and carry it through the rest of our lives. We’ll eat aggressively, mindlessly, without the self-connection that’s our best road to being healthy.

And there’s no amount of fat-blasting and calorie-burning in our lives that ever comes close to correcting what the wrong foods can do to us.

Tension in the brain leads to tense habits. Eating for reward, emotional eating, and over-eating to “get through the tough workout” all come from tension in our minds and bodies, rather than ease. When you practice tense, you reinforce tense. If you love your form of exercise, whether it’s spinning, running, yoga, hiking, dancing, or whatever, that enjoyment is causing a different cocktail of chemicals in your brain and that leads you in the direction of treating yourself well.

Doing what you love leads you to happiness and good health.

Activities that make you feel free, connected, calm and capable reinforce habits that keep creating the same feelings.

Activities that make you feel anxious, stressed, and not good

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enough also lead to reinforcing habits. The activity itself doesn’t matter. What matters is how you feel about it. How you practice is most important.

Yoga is not the magic wonder drug.

I’m for everyone discovering ways to connect with themselves, and find the space to create their own best lives.

You can do hard things easily. It’s actually possible and everyone can do it. Life doesn’t have to be tense. Yoga doesn’t have to be tense.

When you move with ease, whether you’re attempting a handstand, running 10 miles, negotiating a business deal, or talking with a friend, your brain has space to flow in creativity and intuition.

When you exist in ease, every moment in your life becomes meditative and space has a chance to enter. You have room to breathe, room to release tension, room to create yourself healthy and happy. When you’re in this space you begin to expand and see beyond each moment. You become yourself.

You’re able to make good decisions, be in the zone, and allow room for synchronicity. Your life heads in the right direction when you give it space. When you squash it with tension, well, it gets squashed.

So what happens when things aren’t so healthy? When you move through the activities of your life tense, the brain has no space. You end up moving without understanding, seeing or

feeling you. You find your way into tension-related activities, like over-eating, drinking alcohol, or yelling at the traffic on your way to work.

It’s much nicer to feel expansive and connected to yourself. When you’re feeling this way, you are back to your natural state, happy and free. Sounds nice right? You can do it! We all can live in happiness and feel good. It’s a practice of cultivating ease.

You can practice tense or you can practice with ease. Practice ease during challenging and simple movements alike. If you practice tense, say jumping into handstands and forcing yourself into poses that your body isn’t able to do easily (ease comes with practice!), you will wind up more tense than when you started. This leads to tense eating habits, most likely reward and over-eating habits.

Of course physical activity is good for you. It can be fantastic for your mood, energy, range of motion, shape and tone of your body, breathing capabilities and more. Keep exercising! Just understand that - despite a large volume of persistent outdated information - exercise on its own has very little to do with weight loss. How you live has to do with weight loss. How you handle stress, how you practice calm connection to yourself, has to do with the life and health you’re able to create. You are what you eat.

Tara is the founder and owner of Strala Yoga in New York and a contributing wellness writer for MindBody Green, which is a popular online source for wellness. She is the personal yoga instructor to Deepak Chopra, whom she’s collaborated with to create the best selling Authentic Yoga iPhone app and Yoga Transformation DVD series. Tara is the author of the best selling Yoga Cures and Slim Calm Sexy Yoga. continued on page 23

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by Paul Fairchild Even after four decades, the footprints of Oklahoma’s Dr. Kenneth Cooper are as deep as ever on the landscape of physical fitness. Recognized as the leader of the international fitness movement, Dr. Cooper advocated to move the field of medicine away from disease treatment toward disease prevention. His favorite tool: physical fitness. One huge testament to his influence sits squarely in Oklahoma City’s downtown. Devon Energy, in an effort to promote the health and physical well-being of its employees, built what is affectionately called “The Well” — a state of the art fitness center that offers, among other things, Cooper Aerobics.

Within its high-rise, iconic glass and steel tower, Devon’s fitness center embodies Dr. Cooper’s philosophy. “Fitness is a journey, not a destination, that you must continue for the rest of your life,” says Dr. Cooper, “It is easier to maintain good health through proper exercise, diet, and emotional balance than to regain it once it’s lost.” It’s a mantra that’s been scientifically validated again and again. And Devon is taking the numbers seriously.

Doctor Cooper’s exploration of the relationship of cardiovascular fitness, health and longevity track back to the 1970s. That exploration led to the development of Cooper Aerobics — or these days, simply “aerobics” — and the foundation of the Cooper Aerobics Center in Dallas. Doctor Cooper serves as the chairman of this nonprofit enterprise, as well as seven other health and wellness companies, including the nonprofit Cooper Institute. Doctor Cooper coined the word “aerobics” in his first best seller, “Aerobics,” in 1968. The book has been translated into 41 languages, and shares the shelf with 30 million copies of 18 other books.

Devon fortifies its wellness program with a food court featuring the restaurant, Nebu. It offers fresh, healthy meals made daily by Executive Chef, Phil Levinson.

Nebu is open to the public but Devon employees receive fitness incentive points for making healthy menu selections when eating there.

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Devon’s been reading up and putting Dr. Cooper’s philosophy in play. The Well offers a variety of group fitness classes Monday through Saturday for its 3,000 employees. Many of the classes incorporate a total body workout, including high-impact boot camp classes, Body Pump (barbell strength training), Cardio Kickboxing, Pilates, Zumba, indoor cycling, yoga and core-strengthening classes. Says Devon’s Vice President of Human Resources, Frank Rudolph, “Employee health is important to Devon. We have a commitment to building a healthier workforce and helping employees achieve their health and fitness goals. Our wellness program has been very successful and our employees enjoy having the tools, resources and incentives to overcome obstacles to fitness and live healthier lives.” Devon’s doing something right. They enjoy a 58 percent employee participation rate in their fitness program.

Devon’s employee fitness program represents corporate responsibility at its finest. It benefits all employees, particularly those faced with long days, high stress or sedentary jobs in front of a computer.

Now 81, Cooper has logged 38,000 miles of running and sets a living example of maintaining lifelong health and wellness by exercising on a regular basis. His first foray into the world of fitness followed a heart attack scare while skiing at the age of 29. His doctor simply explained that Cooper was out of shape and 40 pounds overweight, a result of the stress of attending medical school. It inspired him to get on the stick and make some lifestyle changes. A year later a lighter, leaner Cooper competed in the Boston Marathon.

Cooper knows his stuff. He holds a medical degree from OU and a Masters degree from the Harvard University School of Public Health. He’s also certified by the American Board of Preventive Medicine. Dr. Cooper is a grandfather of five and passionately involves himself in the nationwide fight against childhood obesity.

Devon’s employee fitness program represents corporate responsibility at its finest. It benefits all employees, particularly those faced with long days, high stress or sedentary jobs in front of a computer. For more information on the program, contact Kathryn Hirt, Devon’s Cooper Fitness Program Coordinator at (405) 264-2062.

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Affordable Care Act

Using Measurable Health Status Indicators in the Work Place

by Nan Bertone, RN

Have you been a victim of medical underwriting practices in obtaining health insurance? Medical underwriting is used by insurance companies as a way of denying benefits, increasing premiums and restricting coverage based on medical status.

It’s also used to prevent individuals from obtaining insurance only when they become ill or as a means to avoid catastrophic loss due to chronic diseases that are untreatable or those that don’t respond to treatment.

The Affordable Care Act (ACA) prohibits this practice by insurance carriers after January 1, 2014. However, it also requires all citizens and legal residents, with some exceptions, to have health coverage, which spreads the cost among the healthy and the sick. If your insurance policy is funded by an employer you may still be affected by your current health status when it comes to your benefits, but in a slightly different way.

Employers are using measurable health indicators to determine the cost of employing individuals who participate in unhealthy practices or have risk factors that may lead to future medical issues. The risk of developing medical issues can be reasonably predicted based on certain lifestyle behaviors and factors.

Examples of some behaviors or factors that have been proven over time to pose a relative risk to an individual’s future health include use of tobacco products, excessive alcohol consumption, morbid obesity and chronic viral or bacterial infections such as hepatitis, HIV or tuberculosis. Other family or lifestyle related factors that can affect future health include high blood pressure, high cholesterol, diabetes and heart disease.

There isn’t a perfect formula that predicts the future health of an individual with 100% accuracy. But these undesirable indicators are being used to determine which employees will have to contribute more money toward the cost of their own insurance premiums. These individuals will contribute more than those who have more desirable factors. Some employers choose to give discounts and bonuses to employees that have desirable factors as a way to incentivize health, wellness and ultimately healthier lifestyles.

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What Measurements Are Indicators of Good Health?

Basic “true” measurements that are used to calculate health status and relative risk in adults include . . .

These factors coupled with other measurements that tend to fluctuate over time due to different environmental influences are used to indicate an individual’s health status. These factors collectively can be evaluated at any given time.

Health indicators that can be measured, have proven desirable and undesirable values, and can possibly be changed by employing healthy practices and treatments should be the basis for any program that measures health and wellness.

Factors that are beyond the control of the individual such as age, genetics and accidental exposure to infectious diseases should always be considered when using indicators to determine benefits.

There is no question that unhealthy lifestyle behaviors can negatively impact future employee health and employers need to find new ways to curtail health costs. The first step is to help keep their employees healthy and keep them on the job. Incorporating health status indicators in a comprehensive health and wellness program can be a fair way to improve the health of the working population and their dependents.

Examples of Commonly Used Health Indicators Blood Pressure (BP) – Accurate determinations are obtained by taking BP multiple times, at different times of the day and over a period of 10 – 14 days.

Cholesterol – The most accurate measure of this indicator is from a lipid panel from a blood sample. The person should fast for at least four hours, but preferably eight hours.

A cholesterol check can be done with a “finger stick” but is not an accurate measure of health status and should not be used as a final result.

Diabetes – The most accurate measure of risk or presence of diabetes comes from a Hemoglobin A1C test. It requires a tube of blood to be drawn, but can be done without fasting. This test measures the amount of circulating blood glucose in an individual over a period of about 3 months. “Finger stick” glucose testing measures glucose at a single moment in time and may not be an indicator of risk.

Height/Weight/Body Mass Index (BMI) – this method of determining health status is controversial because many muscular men and women feel it does not take into consideration a body type or the added density of muscle mass. A better measure would be the Body Fat Percentage, this is the only body measurement which directly calculates a person’s relative body composition without regard to height or weight and is a better measure of fitness.

Good health indicators must be based on accurate tests and proven, achievable ways to improve undesirable measurements. In addition, personal responsibility factors such as partaking of employer sponsored and other health promotion programs and following doctor’s recommended treatment plans should be considered.

Community health expos and other events are just some ways to get on the path of health and wellness.

Watch for the next one coming to your community.

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with barre3 owner Andrea Mason

1. Upright Core Hold:

Sit tall, evenly distribute your weight through your sits bones and place a ball behind your low back. Bring your feet hip distance apart and bend your knees so that your ankles, knees, hip and shoulders are all in the proper alignment. Bring your hands into a prayer position and hinge back into the ball until you feel your abdominal wall catch. Scoop your pelvis slightly up towards your rib cage and hold.

Don’t forget to breathe!

2. Power V:

Lay flat on your back and bend your knees bringing your feet hip distance apart. One leg at a time, bring your legs into tabletop so that your knees are tracking over your frontal hip points. Grab on to the strap (if using it or bring your hands to prayer if not) and firm your palms into your side body as if you were holding onto something under your armpits.

Engage your upper body into the mat by pressing your shoulders down and imprinting the back of your rib cage wheel to the mat. Imprint the lower back into the mat and then begin to lower one leg to the floor with a slightly bent knee. Alternate legs as you continue to imprint your low back keeping your transverse abdominals engaged. For any low back issues, you can place a ball under your sacrum for more support.

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3. Assisted Core Hold

Start by sitting in an upright position with your knees bent and feet flat to the floor. Roll the ball back a few inches so that your mid back is supported by the ball. Imprint your spine into the ball as you firm the back of your legs into the mat and extend your legs out in front of you. Breathe.

Love What You Do... Lose Weight continued from page 17

Tara Stiles

Food rules: Food is fuel, it shapes our body, it determines our health, our energy levels, and our liveliness. If your exercise isn’t helping you dial your eating habits to fresh, simple, natural, whole, inspired, colorful foods, lots of water, not so much on the booze, and easy on the caffeine, you might want to take a second look at how you feel about your exercise routine.

Are you doing ____________________ (insert yoga, spinning, running, dancing, etc) to burn calories, or are you doing it to feel great in your body, improve your mood, and feel vibrant? Are you doing it to correct a bunch of mis-steps, or because you love it?

When you find a routine that makes you feel vibrant and offers up a stream of new challenges to explore and enjoy, simmer in that. It will have a very positive impact on your overall health, and your waist line.

DIY Natural Energy Bars Andrea Nakayama of Replenish pdx Ingredients:

1 cups raw almonds or macadamia nuts 1 cup walnuts 1/2 cup ground flaxseed 1/2 cup shredded coconut (unsweetened) 1/2 cup almond butter 1/2 teaspoon sea salt 1/2 cup coconut oil 1-1/2 tablespoons raw honey or yacon syrup 1 tablespoon vanilla extract 1/2 cup raisins, goji berries, or other chopped dry fruit of choice 1/2 cup chopped unsweetened chocolate or carob chips or cocao nibs

Preparation:

Photo of Andrea and son Gilbert by Shawn Records of Martha Stewart Whole Living

Andrea Nakayama is a Certified Nutrition Educator and Certified Holistic Health Counselor who practices functional whole foods nutrition. “Like many of you, my road to nutrition began with a family health crisis, which began in April of 2000 when my husband, Isamu was diagnosed with a brain tumor,” recalls Nakayama.

Learn more at www.replenishpdx.com/

1. Pulse nuts, ground flaxseeds, coconut, nut butter and salt in a food processor until coarsely ground.

2. Gently melt the coconut oil by placing the glass jar into warm water to soften enough to scoop or pour and measure.

3. Add coconut oil to food processor along with remaining ingredients.

4. Pulse to create a coarse and pasty mixture.

5. Press mixture into an 8 x 8 glass baking dish 7. Chill in refrigerator for 1 hour, until mixture hardens.

Cut into bars and store in refrigerator.

Serving size: 1 small bar before or after a workout!

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Food is Fuel for Professional

by Randy Sadler and Lindsay Welchel

On an October day in Hawaii, Dr. Amanda Stevens, Oklahoma native and champion triathlete, found herself leading the 2.4 mile swim of the storied Ironman World Championship.

Helicopters with TV cameras hovered overhead, but if there had been an underwater camera, race fans would’ve seen a silly grin plastered on Stevens’ face.

“I was just smiling to myself, like ‘who else can say that they’re leading the Ironman World Championships right now? Not many,” she says with a laugh. And though Stevens was serious about the competition aspect, she waved and smiled and decided to have a good time with it. After all, a year ago, it wasn’t likely that she would make it to race at all.

For the last two years, Stevens had been experiencing severe abdominal pain, the extent of which debilitated her training and performance in other important races. Even after having her gallbladder removed, the trouble persisted. Twice during training for various races, the pain left Stevens on the side of the road, unable to continue.

Already, she had a record of success in triathlons. Stevens won her first national championship three months after she began doing the three-phased competitions. She had long been a competitive swimmer and is also a certified medical doctor. For her, the medical mystery was unacceptable.

Doc Amanda hangs tough in the final leg of the Ironman contest during the 26.6 mile marathon.

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“The first word that comes to mind is frustrating, very frustrating to know something was wrong and not being able to find the answer,” she says of the search for the cause of her pain. February, March and April of 2012 proved to be a roller coaster ride of health issues.

There were numerous office exams, blood tests, a colonoscopy and an EGD, which is an Esophagogastroduodenoscopy.

Athlete Doc Amanda Stevens “I wasn’t getting the answers from other people you would usually turn to. It was a very frustrating time to keep having negative results or hear nothing’s wrong with you when I keep telling them something’s wrong with me,’ my body wasn’t working right,” Stevens says of the struggle. “It just kind of became, go out and research and find answers on my own, just explore some things outside of the box so to speak,” she says.

During a bike fitting at a wind tunnel in Arizona, a friend had mentioned that his wife (also an athlete) was experiencing symptoms similar to Stevens’. However, they were testing her for food allergies.

Willing to investigate this to find an answer, Stevens began researching medical journals, nutrition books, and spent several long hours in the library. She discovered that some food allergies can cause subtle reactions in the body. In some cases food allergies can cause an extreme reaction.

Similar to people that have hay fever when exposed to hay pollen, when the digestive system is exposed to certain allergens it can cause problems digesting and absorbing nutrients.

Stevens’ food allergy test results were staggering. There was a list of over 100 ingredients she was sensitive to. The ingredient Maltodextrin was on the list. Maltodextrin is an ingredient in sports drinks, energy gels and energy bars. These were some of the very foods Stevens ate during training and on race day.

Some of Stevens’ favorite nutritious foods were also on her ‘do not eat’ list, including avocados, mango, iceberg lettuce, egg yolks, spinach and a number of other natural foods she was eating on a daily basis.

At first, Stevens says she felt like she couldn’t eat anything, but with a bit of experience and creativity, the easier it became. Learning to read food labels became a must. Ingredients like caramel coloring and high fructose syrup were avoided completely. Shopping on the outside aisles at the grocery store helped tremendously. This is where she says she finds natural food options.

“We are just so used to having easy access and go to foods that are already prepared and very processed foods, and even something that’s marketed as healthy, you kind of have to go behind the marketing, go behind the labels and see what you’re getting,” Stevens says and adds, “some foods that I previously thought were healthy because they were marketed that way, well you turn it over and start to read the ingredients and it was very eye opening. I think, especially with me having digestive problems, the more ingredients in a product the harder it’s going to be on your digestive system.” Now, she stays away from processed foods.

“When you buy an apple, it’s an apple. There’s not 20 ingredients listed after that. They don’t have to add preservatives. They don’t have to add anything to process the food. Anything that’s going to last longer than a week are not part of my diet anymore,” Stevens says. continued on page 41 Thrive Oklahoma

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Well Heeled

by Erik Dalton, Ph.D.

The biomechanical effect of heels in everything from running shoes to stilettos has puzzled researchers and fired controversy for almost a century. In a highly functioning body, the neuro-myo-skeletal system ‘hangs’ in dynamic equilibrium, each part balancing the other.

But when a woman wears high heels, a new dynamic equilibrium occurs (Fig 1). If one body part becomes ‘fixed,’ the whole system must compensate with altered movement patterns resulting in kinetic chain ‘kinks.’ Here’s an interesting experiment that’ll help you get a feel for biomechanical adjustments high-heel wearers deal with every day:

Fig. 1

“Women who wear high-heels often find that every step sends shock waves through the lumbar spine – smashing intervertebral discs, facet joints, and any soft tissues that get in the way.”

•

Stand barefoot with the back against a wall. Observe how your ‘upright’ body column forms a perpendicular line (ninety degree angle) with the floor (Fig. 2A).

•

Slide a two inch wedge of some kind (phone book, etc.) under both heels and notice that by keeping your body column rigid, you’re forced to tilt forward from ninety to about seventy degrees (Fig. 2B).

•

Now replace with a three inch heel wedge and straighten up so you’re touching the wall again and feel the dramatic myo-skeletal adaptations that take place. Can you feel your ankles shift from dorsi to plantar-flexion? In this standing posture, the knees are buckled, hips flexed, low back swayed, and the shoulder girdle retracted (Fig. 2C).

The brain, guided by foot, ankle and visual proprioceptors, must instantaneously make a whole series of myofascial and joint adjustments (ankle, knee, hip, spine, and head) to regain and retain erect stance and equilibrium, But high-heeled posturo-functional faults are not confined to the external milieu; they may also inflict compressional damage on the internal viscera… particularly pelvic bowl contents. According to research conducted by Diane Lee, excessive lumbar lordosis causes the pelvic bowl to dip anteriorly which raises the body’s center of gravity leading to reduced proprioceptive stability. Not only are we more unstable on our feet, but the increased anterior pelvic tilt squashes our poor organs. For example, when standing barefoot, the anterior angle (pelvic tilt) of the female pelvis is twenty-five degrees; on low, one-inch heels it increases to Erik Dalton is the creator of Myoskeletal Alignment Techniques® and founder of the Freedom From Pain Institute©. Dalton teaches massage, sports , functional movement, and pain management therapists worldwide and offers top-selling home-study courses and “Certified Myoskeletal Therapist” certification on his website at www.erikdalton.com This article is an excerpt from his new Dynamic Body textbook.

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thirty degrees; on two-inch heels to forty-five degrees and on threeinch heels to sixty degrees. You don’t have to be a physicist to envision how increased heel height causes gravity to compress and distort abdominal organs. Hopefully one day we’ll see a well-designed study testing the relationship of long-term high-heel wearing and ‘gut’ problems such as prolapsed colons, distended bladders, hemorrhoids, etc.

Fig. 2A

Fig. 2B

thigh muscles, hips, and trunk. As a small army of anatomical reinforcements are recruited to rescue the handicapped fascial tissues, the body continues to lose energy to the ground. Shoe heels of any height set in motion a series of gait-negative consequences, making natural gait - meaning the barefoot form - impossible.

Fig. 2C

Many women love to wear high heels, and I might add many men like women in high heels. However, it’s true that some women suffer for their vanities. In young women, this is accommodated fairly well by ankle and hip mobility and low back stability. But, many high-heel wearing women find that as they age and the hip joints stiffen, shock waves shoot through the lumbar spine causing disc compression, ligamentous laxity and facet joint spurring. Women should be cautious about wearing heels constantly, or over long periods of time.

Clearly, the human foot was not designed to walk in stilettos… or cowboy boots for that matter. The foot is specifically constructed to land in a heel to toe ‘rolling’ motion whereby the arch, ankle, and knee absorb shock (stored energy) and release the ground reaction force up the kinetic chain to counter-rotate the torso and pelvis. The heeled shoe steals this propulsive power from tendons, ligaments and leg muscles. Not only do heels place the foot and leg under greater stress to achieve the demands of propulsion, but the borrowed power must be ‘leeched” from higher structures in the kinetic chain, i.e., knees, Thrive Oklahoma

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by Bryant Welbourne Cecile AlBadri, better known as CiCi, might look like the average gymgoer at the OKC National High Performance Center. Although she may not stand out next to some of Oklahoma City’s elite athletes, AlBadri has become a fixture at the Olympic and Paralympic training site. But while she walks the treadmill like any other person, her journey to this moment has been filled with past heartache that has inspired a hopeful future.

AlBadri’s childhood was anything but typical. AlBadri’s mother passed away when she was 10 years old and her father was not around much.

As a result, AlBadri spent her childhood and teenage years staying with friends. It was during this time she developed poor eating habits. “We would usually go to the store and buy pizza and candy for supper,” said AlBadri. “I never really learned about nutrition when I was growing up and I passed those bad habits on to my daughters.”

Soon after her daughter’s death, AlBadri was driving through Oklahoma City when she noticed the Boathouse District. “I passed the Boathouse District and stopped by to see what it was,” said AlBadri. “The staff took me around and told me about the fitness facility, so I signed up for a fitness pass and the weight just came off after I got refocused.”

Her bad eating habits continued over the years, as she became a wife and mother of three daughters. At her heaviest, AlBadri weighed over 400 pounds, suffered from back pain, and took medication for numerous health reasons. “When I weighed as much as I did, I didn’t want to roll my window shades up or go out of my house,” explained AlBadri.

“I was embarrassed of what I let myself become.”

To date, AlBadri has lost well over 200 pounds and credits much of her success to working out at the OKC National High Performance Center. “The support I receive from everyone here has been wonderful,” said AlBadri. “From the elite athletes who get here with me at 5 a.m. to the fitness center’s staff, they drive me to keep coming. I’m currently taking classes and come every morning.”

So one day while at home, AlBadri decided to try something new. She started by simply walking to the kitchen during commercials while watching television. This small step was a struggle and an accomplishment for AlBadri. Soon after, she started walking down the street. She began to notice improvements the more she moved around. “The pain in my knees and back went away as I continued to walk,” said AlBadri. “Before I knew it, I lost 40 pounds and no longer had to take my medication.”

AlBadri’s health was improving dramatically when tragedy struck again. In 2010, after losing 110 pounds, AlBadri’s middle daughter died of a brain aneurysm. Struck by grief, she started to gain some of the weight back before making a change. “It was when my daughter passed away I really started to get serious with my life,” said AlBadri. “I wanted to become a better example for my children and my grandchildren.”

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“The gym is a really nice place. At some gyms, people just want to walk around and show their bodies. The athletes here come in and take care of business. That has been really encouraging to me.”

Since changing her lifestyle, AlBadri has adopted several rules and tips that can benefit anyone who is looking to get healthy.

“You have to be willing to try something new, even if it’s for a short period of time,” said AlBadri. “Don’t make long range goals. Just take it one day at a time. And you have to be willing to do the work. There is no magic pill.”

While her fitness accomplishments at the moment are great, AlBadri still has several goals she wants to reach. “I have a goal now to not get slim, but to get healthy and stay healthy,” said AlBadri. “The weight is falling off as a result of my change in lifestyle. I feel like I can accomplish anything. I’m doing the

Cheddar Kale Chips

by Jamie Conway at Uniquely Nourished CiCi with family member in 2004 prior to her weight loss journey which resulted in a 200 lb. loss over two years.

things I used to be afraid of. I’m going bowling. I want to learn how to play golf. I’m getting ready to go back to school.

Life is just beautiful.”

To learn more about fitness membership passes at the Boathouse District’s facilities, visit boathousedistrict.org or call (405) 552-4040.

Ingredients 3 cups Sunflower Seeds, soaked 1/4 cup Apple Cider Vinegar

1/4 cup Shallot, whole and peeled 2 tablespoons Lemon Juice 2 teaspoons Sea Salt 1 tablespoon Nutritional Yeast 1/2 cup Red Bell Pepper, (1 large red bell pepper, seeded) 1/2 cup Carrot, (chopped, or one medium sized carrot) 1/2 cup Water, as necessary 1 teaspoon Paprika 1/2 teaspoon Turmeric 2 large bunches of Kale, stems removed (curly green or red russian is best)

Method

1. Soak the sunflower seeds for at least 4 hours at room temperature, or over-night covered in the refrigerator.

2. Remove the stems from the kale. Try to keep the kale in as large of pieces as possible. Wash and dry.

3. In a high-speed blender, blend the red bell pepper and carrot into a pulp. Add the sunflower seeds and apple cider vinegar. Blend until creamy, adding the water as necessary. Add remaining ingredients and thoroughly blend. The sauce should be very thick and creamy.

4. Massage the cheddar sauce into the kale. The kale should be coated evenly with a thick coat of the sauce all over.

Go ahead and try a bite, it should be delicious, but will be even better once cooked!

5. Spread the massaged kale evenly across two dehydrator screens and dehydrate until dry, usually 8 hours. Teflex sheets are generally easier for removing the kale once it is dry…Don’t have a dehydrator? Try baking in your oven at the lowest temperature (lower temps preserve the enzymes) for a couple hours, but check on them every 30 minutes.

Instead of sunflower seeds, try replacing with a seed or nut of your choice. Cashews generally work very well, but may cause problems in some individuals.

Experiment. Create. Enjoy!

Servings: 16 Yield: About 8 quarts Thrive Oklahoma

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Some foods and spices contain natural compounds that put them in the category of cancer fighting foods. That means you have an opportunity to fight various types of cancer every time you have a meal, snack, or smoothie. Research into the anticancer properties of various foods and spices has revealed that certain plant based compounds potentially prevent or reduce the risk of certain cancers.

Plant based foods contain thousands of natural chemicals called phytonutrients. These phytonutrients may help prevent cancer by enhancing the elimination of carcinogens before they can damage cellular DNA. Changes in DNA can lead to cell transformation causing cancerous characteristics and the role of phytonutrients help stop this from occurring in the first place.

Best Cruciferous Vegetables Arugula Bok choy Broccoflower Broccoli Brussel sprouts Cabbage Cauliflower Chinese cabbage Collard greens Daikon

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Horseradish Kale Kohlrabi Mustard greens Radish Rapini Rutabaga Tatsoi Turnip greens Wasabi

9. Resveratrol

6. Garlic

Resveratrol is a phytonutrient and potent antioxidant that is usually associated with grapes and red wine. A study conducted by investigators at the US Department of Agriculture found that resveratrol slowed the growth of prostate cancer cells. Studies with resveratrol have also provided positive results concerning colon cancer. Japanese researchers have found that resveratrol prompted apoptosis in human colon cancer cells.

10. Amaranth

This ancient grain-like food is actually a seed. It contains phytosterols and tocotrienols. The latter is a member of the vitamin E family and displays antioxidant properties. Both are substances that help the body eliminate excess cholesterol.

Amaranth also contains more than 20 percent of the recommended daily amount of calcium, iron, magnesium, and folate.

Rich in protein, it’s also a very good source of fiber, with three times the fiber content of wheat.

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for Kids In the Classroom

by Christine L. Ristuccia, M.S. CCC-SLP

Yoga has become a popular form of exercise in American culture. But yoga is more than just physical exercise it’s beneficial for the brain and entire central nervous system. Yoga works to balance the right and left hemispheres of the brain by increasing communication between the right and left hemispheres through a structure called the corpus callosum.

Adding Yoga to the Mix During the practice of yoga, there can be feelings of stress release and a renewed sense of balance. Many who practice yoga learn how to relax and let go of that which can’t be controlled. Why not utilize this practice with children affected by vestibular disorders?

Speech therapy students have indicated that they do not feel comfortable in their own bodies. They move and squirm because they do not feel relaxed, but after a session of yoga they feel comfortable again and more grounded.

Speech-language pathologists have found that many children also have sensory processing disorders and motor incoordination issues to work on as well. These types of disorders involve the vestibular system in the brain, a structure that contributes to balance and the sense of spatial orientation.

When the vestibular system is not functioning properly there can be an array of challenges that present themselves during speech therapy sessions and classroom environments. Classroom challenges include clumsiness, erratic movements, difficulty staying within a defined space and wiggling. These behaviors are a result of the body’s need to feel stable and balanced.

Yoga movements combined with emphasis on breathing mindfully actually calms the nervous system in the body. Various poses provide a sense of grounding and takes the energy from the thinking mind into the body which provides a feeling of calmness and well being.

Motor impairments do not simply resolve themselves with age. In fact, the learning gap between affected children and normally developing children will increase over time. Children who are constantly moving and unable to sit still during class are often left untreated for their speech-language disorder. Only intervention will stop the problem from perpetuating.

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FasterEFT developed

by Robert G. Smith at the

Therapy sessions are structured depending on how wiggly or tired the children are that day. If students are wiggly, it helps to have them stand up and stomp their feet to the floor as hard and long as they need to in order to get it all out.

Sitting up with straight backs and square shoulders helps with breathing, which helps the student relax and become more mindful of their speech patterns. Inhaling and exhaling raises awareness of breath. Students warm-up with a few ocean breaths and shoulder rolls to warm up the throat.

Classroom Suggestions Give the kids a yoga pose to do while they stay focused and on tasks without bothering others. Articulation students can practice their words and sounds while simultaneously doing a pose. Use a yoga mat in one corner of the room where students can do the poses pictured on cards. If any frustration occurs during this intervention, have the child punch the air as hard as they can and for as long as they want and then smile when finished.

If the entire group is unfocused, have everyone in the group do a five minute sequence of poses, like Down Dog, Warrior and finish with tree pose for balance. Simultaneously work on spatial concepts, body awareness and placing emphasis on breathing, which helps speech production. By doing this, the parasympathetic nervous system is stimulated causing a relaxation response which enables a much more productive therapy session.

Other useful postures include a simple Forward Fold. This posture calms the parasympathetic nervous system and channels energy inward. This is a great one to use when students are scattered and not ready to learn. The use of Crow pose works well with a rowdy group of kids or with someone who has a lot of energy. This helps improve focus and concentration. The Yogic sleep can be used as a reward for hard work or resting after a long teaching session. This helps rejuvenate energy and allows hard work to integrate into the brain.

Christine L. Ristuccia, M.S., CCC-SLP is a speech-language pathologist with a Master’s degree in communicative disorders and a clinical rehabilitation specialist credential from SDSU in San Diego.

Skills to Change Institute, Inc.

Free Seminar with Robert Smith February 13th 6:30 - 9 pm

Bring your friends and give them the gift of self empowerment through dynamic and profound teachings. Learn all about the nature of your mind, the cause of your problems and how to simply and effectively change them for good!

A great way to prep for the Transformational Retreat (no children please)

Registered attendees will be entered in a drawing for $100 visa gift card

Transformational Retreat February 16-17, 2013

Registration 9am Seminar runs from 10am-5pm • Cost $249 If what you are seeking is liberation from whatever holds you back, this 2 day seminar is for you. In this seminar, he will give you simple tools that will empower and inspire you to reach your full potential.

Robert will explain how and why it works and show you how to release the negative blocks that prevent you from living a fulfilling life of ease, joy, and abundance. He has dedicated his life to sharing these simple tools that can effectively change your life!

Come and learn this amazing process and be entertained at the same time. He’s funny, compassionate and teaching is the joy of his life. Robert Smith has transformed thousands of people’s lives worldwide emotionally, physically, and financially.

Magnuson Hotel & Meridian Convention Center 737 S. Meridian Ave, • Oklahoma City, OK

1-855-Tapping • www.fastereft.com Thrive Oklahoma

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by Lindsay Welchel On a Tuesday night at the end of November, Oklahoma went a little bit Hollywood. There were people dressed in fancy clothes, paparazzi, and of course the requisite red carpet. But with the fun fanfare of any movie premier, came a real message behind the documentary being shown.

The film is called “Swanky: The Most Awesome Art Show Movie Ever Made,” and like art in general, it is an effort to help others think differently; this time, to think differently about autism and developmental disabilities. It centers on a program called Bee’s Knees found right here in Oklahoma.

Bee’s Knees, which began three years ago, is both an entrepreneurial effort and a mission. “It’s a creative solution to ‘what do people with disabilities do after high school who may not be able to get a more traditional job,” says Brandon Smith, coordinator for Bee’s Knees. He adds that, “the idea was, well we’ll just create our own.”

The result is a non-profit partnership between Youth and Family Services and Autism Oklahoma. It is an opportunity for the six Bee’s Knees participants who face challenges like autism.

They are participants who have now become artists.

The artists started by showcasing their work at conferences but have since moved on to more traditional markets, Smith says of the program’s growth. He compares the project to that of a small business.

The work is commissioned or sold online and during events, as well as marketed in additional ways such as stationary and calendars. Smith explains that because of their happy and colorful nature, the pieces work well in doctors’ offices and have been displayed at the OU Children’s Hospital.

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The work was even showcased at the state capitol. Artist David Blose, who lives with autism, says that what he loves most about being a part of Bee’s Knees is doing new things he’s never done before.

And that concept of doing new things, of being innovative, is one that is not lost on Executive Director of Autism Oklahoma, Melinda Lauffenburger. “What we wanted to do is be an example to communities of how they can do programs like Bee’s Knees, and how people with autism are able to really shine through their interests when we take the time to provide opportunities for them,” Lauffenburger says.

She describes the realities of the lack of programs available when children with autism become adults. “When a family is impacted by autism, over time they realize that the parents are the ones that are going to be primarily responsible for that child their entire life. There’s a real lack of adult programs.

There’s a lot of young adults with autism. They have a lot of big potential, a lot of gifts and talent, but they need help facilitating a way for them to interact and bring their gifts to bear,” Lauffenburger says.

The group of artists meets twice a week at the Youth and Family Services office to work. Smith says they use this time to create and prepare for upcoming events. “We’re always doing something a little bit different and I think it can be a challenge but I think it’s the very same thing that keeps it very interesting and fresh,” he says.

The Big Swanky Art Show, an art event held this past summer in the Paseo Arts District is an example of one such event. The show followed a five-day art camp held to allow other local artists with disabilities to participate in what Bee’s Knees was doing.

Over 400 people attended the event and all of the artwork was sold, Smith says. Initially, the experience was caught on film to create a short video that would inspire similar efforts, Lauffenburger explains.

It quickly became apparent that there was too much great footage to stop there. That is how the documentary “Swanky” came to fruition and led to the Hollywood inspired fall premier. Over 300 people came to the event.

On the red carpet at the Big Swanky Art Show are Bees Knees artists (L-R) Allie, Ashley, Lindsay, and David.

Back row is Bees Knees Coordinator Brandon Smith.

“I don’t think people expected to be as touched or moved by the film as they were,” Smith says of the positive feedback.

He explains that it is the same reaction to the film as it is when people see the artwork.

“I think everybody is a little bit surprised. They’re surprised they’re so inspired by it. I don’t think it’s just the artwork, I think it’s the opportunity to meet the artists and hear their perspective and really encounter this wonderful person.” And this experience is the goal behind Bee’s Knees, Lauffenburger says. “The whole purpose of the movie and the program is to help people think differently about people with autism and to celebrate how people with autism think differently.”

The next screening of “Swanky” will be held on Jan. 25 at St. Luke’s Methodist Church in Oklahoma City. For more information on Bee’s Knees, visit http://beeskneesonline.org Thrive Oklahoma

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Get Off The Sugar Rush

by Lindsey Riddle

The holidays do little to inspire us to be conservative with our sugar consumption. We are inundated with sugar cookies, Egg Nog, pumpkin pie and candy canes. And let’s not forget about those tempting holidayflavored coffee drinks that pack a double punch of sugar and caffeine.

More often than not, the holidays conjure up fond memories that bring on feelings of comfort, warmth and joy. These feelings are typically associated with food - sweet food. Next up... Valentine’s Day! In the weeks between Thanksgiving and Christmas, it is no wonder that increasing sugar consumption - even among the most disciplined, is practically unavoidable. Traditional holiday recipes contain high quantities of sugar. In reality sugar is present in the daily diet for many people.

The holidays are behind us, but the hangover is in full effect. Here are some ways you can ease yourself out of those sugar blues.

Drink More Water. It’s advice we hear often, yet a significant number of people reach for a soft drink or fruit juice when thirsty. Soft drinks are now America’s number one source of added sugar. Sweet cravings can be a sign of dehydration -- so before you reach for an afternoon sweet treat, add in a [large] glass of water and see how you feel.

Reduce or eliminate caffeine. High consumption of caffeine can contribute to dehydration and blood sugar swings, which makes people prone to frequent sugar cravings. Try substituting your morning cup of coffee with more gentle alternatives such as Yerba Matte tea, green tea, or Pu-erh tea. And always hydrate before and after to compensate for water loss, which ultimately effects energy levels and food choices.

Eat sweet vegetables and fruits. These foods are naturally sweet and are both healthy and delicious. Sweet potatoes, carrots, beets and onions are just a few examples of vegetables that lend a sweet sensation -- especially when cooked.

The more you add into your daily food routine, the less you may find yourself craving refined, processed sweets.

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Use gentle sweets in place of refined, artificial sweeteners.

There are quite a few natural sugar options on the shelves these days that are less extreme on the body. For example, did you know that Brown Rice Syrup is made of 50% complex carbohydrates? This type of sweetener is going to be absorbed into the bloodstream more slowly and provide a steady supply of energy, thus preventing the typical highs and lows associated with refined, artificial sugar consumption.

Get Moving! Start with 10 minutes a day and work your way up. Find activities that you enjoy and will do often. Not only does daily activity balance your blood sugar levels, but it also boosts energy and reduces tension thereby eliminating the need to self medicate with sugary treats.

Find sweetness in things other than food. Cravings are not always a sign that your body biologically needs sugar. Psychological factors can also contribute to sugar cravings. Begin to examine the psychological components of your cravings and consider any lifestyle adjustments you could take. When you add in more of the sweeter things of life, no amount of sweets or sugar can compare.

Lindsey Riddle is a certified holistic health counselor who inspires people to take ownership of their health and wellness through nutrition and lifestyle choices.

As a result of navigating through her own health challenges, Lindsey has become an advocate of self-empowerment in issues surrounding health and wellness. She now mentors others on how to make intentional choices to create a life full of health!

Lindsey is the co-creator of Uniquely Nourished and thrives on educating and supporting others in finding their authentic place of wellbeing.

Delicious Green Detox Smoothie

by Jamie Conway and Lindsey Riddle Ingredients: 1.5 pear (pre-frozen) Juice of 1/2 grapefruit 1 avocado 2C spinach 1T. coconut butter 1/2 C coconut water - use more or less depending on the consistency preferred pinch of salt

Directions:

Blend all ingredients with a high-speed blender until smooth and serve immediately. Garnished with bee pollen or other superfood of your choice.

The grapefruit is highly cleansing, and the coconut water/butter has antimicrobial properties! Overall, this is a very hydrating and cleansing smoothie -and it’s so good!

Change the fruit according to the seasons.

Created by Uniquely Nourished Thrive Oklahoma

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Cholesterol

Confusion

by Nan Bertone, RN For years we have been told that cholesterol is bad for us and that we should do everything we can to keep our total cholesterol under 200 mg/dl. However, cholesterol is needed for protection of the nervous system, cell strength, digestion of fats, skin integrity and the production of vitamin D. In fact, researchers are still discovering the benefits of cholesterol and the trend to lower cholesterol drastically with diet or “statin� drugs to prevent future heart disease could be more harmful than beneficial for many people. Interestingly, 50% of people who have a cardiac event have normal cholesterol.1 The best way to determine if you are at risk for the negative effects of increased cholesterol is to have a blood test which differentiates between the good cholesterol and the bad cholesterol. There are two primary components of cholesterol; Low Density Lipoprotein (LDL) and High Density Lipoprotein (HDL). Low Density Lipoprotein typically has less protein and more fat while the HDL form has more protein and less fat. High LDL and low HDL numbers are considered to be and indication of risk for cardiovascular disease.

Low Density Lipoprotein, or bad cholesterol can be broken down into even more meaningful indicators by measuring the size of the LDL particles. The smaller LDL particles are more harmful than large particles because LDL forms are more likely to adhere to blood vessels walls, causing plaque formation. Your doctor may order a Particle Size Test which measures very low density lipoprotein particles.

Another way to determine risk for cardiovascular disease is by requesting a Vertical Auto Profile (VAP) cholesterol test. This test simultaneously and accurately measures cholesterol concentrations of all five lipoprotein classes and their subclasses in a non-fasting patient.2 Particle size is one component of this test. The results of this test provide an easy to understand explanation of the patient’s risk factors related to cholesterol.

The best way to reduce the amount of small-particle LDL is 38

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LDL Particles Cause Plaque Plaque Progression: More LDL Particles = More Plaque

The higher the number of LDL Particles, the greater the likelihood for them to enter the arterial wall and deposit their contents forming atherosclerotic plaque.

Measurement of LDL-C on traditional lipid panels does not reflect the LDL particle number.

1. Brunzell JD, Davidson M, Furberg, CD, et al.Lipoprotein Management In Patients with Cardiometabolic Risk. J. Am Coll. Cardol. 2008:51;1512-24

by improving diet, becoming active and maintaining a healthy weight.3 There is a class of medication that may be helpful called fibrates. The use of fibrates is still controversial and should be discussed with a health care provider before taking.

Fibrates in some studies demonstrate a modest reduction in the artery-clogging bad cholesterol, raise good cholesterol and are most effective at lowering levels of other damaging blood fats known as triglycerides. Niacin is a supplement that has also been shown to help reduce bad cholesterol.

References: 1. Stampfer MJ, Ridker PM, Dzau VJ. 2004. Circulation.109 (25 suppl 1):IV3-IV5 2. http://www.atherotech.com/VapCholTest/default.asp 3. http://www.mayoclinic.org/news2011-mchi/6264.html http://cholesterol.about.com/lw/Health-Medicine/Conditions- and-diseases/What-Is-Cholesterol-Good-For-.htm

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by Robin Fernandez, NCC As we say goodbye to the old year, we have new opportunity, through our own invention of how we mark the passage of time, to redirect our focus and intentions for 2013.

We can do this by gently, consistently redirecting our minds. We are very familiar with New Year’s resolutions, particularly the ones revolving around losing weight, working out, quitting smoking, eating better, and generally “getting into shape” – whatever that really means.

However, health, especially successful fitness all starts with the mind. Consistent practice in healthy mental fitness is crucial and will be supportive to anything else you desire in 2013 and beyond. Here are some ways to get a new start in the New Year.

Language –listen to the language you use in your selftalk and out into the world. We are filled with practices and habits focused on what we do not want in our lives instead of what we do want.

Use language in the present tense, as if you already have what you want. If you want to reduce stress, use language that you are increasing peace every day. Instead of using anti-breast cancer language, use breast health language. If you want to increase your financial wealth, pick up even one penny that you find on the ground, put it in your pocket and give thanks for your new wealth. Our thoughts and language are like little radio signals that go out into the world and pick up what it is “asking” for, bringing it to us. So be very mindful this new year to put out great vibes on purpose!

Peace of Mind - peace “out there” in the world starts

within each of us. What brings you peace of mind? When you experience a tiny moment of peace – Notice it. Acknowledge it. Practice it daily. Just five minutes a day of purposeful resting your mind can infuse a world of great change into

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your life. How do you rest the mind? By taking even just five minutes to consciously focus the mind on one simple thing. For example, breathe while noticing and relaxing your abdominal muscles. Breathe and count backwards from 10 to 0, one inhale one exhale with each number. Sit or lie down and watch the clouds roll by, raindrops slide down a window – or snowflakes fall!

When you are having difficulty making a decision, take a break from the issue and practice purposeful peace of mind, such as taking a short walk. Consider this from the rock group Boston, “Peace of Mind” lyrics:

I understand about indecision But I don’t care if I get behind People livin’ in competition All I want is to have my peace of mind.

You may think you’ll get behind if you don’t press onward, but resting the mind actually will propel you forward much more quickly than the stressful state of pushing to exhaustion.

The Power of Now – read or reread this great book by Eckhart Tolle, The Power of Now: A Guide to Spiritual Enlightenment, that points out that we really are only experiencing the moment that is happening right now. Even the past and the future happen in the now. “Your outer journey may contain a million steps; your inner journey only has one: the step you are taking right now.” Every now effects what is possible and not possible in the future nows. So create a practice of noticing how you are spending your now!

Agility and Flexibility - of mind and attitude are great

qualities to learn and habituate. Agility may be defined as “the power of moving quickly and easily; nimbleness.” Flexibility means being pliable and adaptable. To experience happiness in our ever-changing world, it is imperative to accept and even embrace that “the times they are a-changin’”! Become skilled at rolling with these changes with grace and a positive attitude, and you will discover this powerful and productive force.

“Nothing is softer or more flexible than water, yet nothing can resist it.” – Lao Tzu

Fuel for Athletes

Continued from page 25

And it has paid off. Her health dramatically improved. Soon, Stevens was back to competing and qualified for October’s Ironman in Hawaii. The Ironman race itself draws over 1,800 of the world’s best athletes to compete in a 140.6 mile race.

The mileage is broken up into a 2.4 mile open water swim, then a 112 mile bike race followed by a 26.6 mile marathon run.

In addition to leading the women’s group in the swim, Stevens remained in the lead for three hours of the race. She says she was proud of her efforts that day and plans to compete again.

She also adds that taking the efforts to change your lifestyle don’t have to just apply to someone with a digestive disorder or a triathlete. Habits of healthy eating, like exercise, work best when begun in moderation.

“Make small changes that will stick. If you do several small changes over time, that’s when it becomes your new lifestyle,” Stevens says and advises, “instead of totally flipping the switch, set a goal. So, maybe in January eat two good meals every week, then that becomes commonplace and hopefully it’s something you look forward to and your body feels good afterwards. So then the next month it’s eat four meals.”

Through her struggles and her triumphs, Stevens knows firsthand just how important a healthy diet is. Food is fuel and it’s the race of a lifetime.

“Make small changes that will stick. If you do several small changes over time, that’s when it becomes your new lifestyle.”

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by Sherry Ross, R.Ph. Nutrition, fitness, and controlling stress are all part of staying healthy and youthful. It requires a lot of hard work and knowledge to achieve a healthy and attractive body, but the results are well worth the effort. Having balanced hormones helps the body and brain function at their best. All hormones are formed from cholesterol.

Hormones that are balanced can help you lose weight, finding that balance can create a happy healthier you. The following is a list of just some of the hormones commonly found out of balance in adults. The following descriptions should provide a better understanding of why it’s important to know what your hormone profile looks like and determine if your hormone levels are at their optimum.

Estrone: Is one of several naturally occurring forms of estrogen that can increase stored fat and stimulate water retention in the body when it’s out of balance. Estrone can also cause inflammation within the body and high levels of estrone may be associated with an increased risk of cancer.

Estrone is the predominant estrogen in postmenopausal women.

DHEA: Dehydroepiandrosterone (DHEA) assists with weight because it increases the body’s metabolism, decreases body fat storage, and quells the appetite for dietary fats. DHEA is also a major player in improving adrenal fatigue.

Progesterone: Supplementing this hormone may be useful for treating excessive weight gain because it helps the body use stored body fat as energy. Progesterone imbalances may make women overeat, have excess fluid retention and have sleepless nights.

Testosterone: This a sex hormone produced by both men and women. A decrease in testosterone can cause sugar cravings and can lead to insulin resistance. Testosterone is used in weight management programs because it helps increase lean muscle mass there by lowering fat storage, especially around the abdomen.

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Cortisol: A hormone released by the adrenal glands during times of stress. This hormone affects the metabolism of glucose, protein, carbohydrates and fat stores. The presence of cortisol also affects insulin release. Insulin is a hormone- like substance that allows cells in the body to utilize sugars.

Thyroid: T3, T4: Low levels of this hormone is called hypothyroidism. T3/T4 often come in to play prevent or reverse obesity in individuals who are low in this hormone. It affects energy levels and may cause “foggy thinking” when levels drop below normal range.

A simple saliva test will show Estradiol, Progesterone, Testosterone, DHEA and Cortisol levels. From the test results and from each patient’s personal health history great things can be accomplished with the correct supplementation. The goal is to find the correct dose and optimal delivery method that will eventually help your body attain an optimal hormonal balance.

Jump start your weight loss program with a diet that’s right for you. In order to make any diet more effective, make sure your hormone levels are within normal range for your age and gender. When hormones start to decline, supplement with bioidentical hormones to safely increase your levels. Specific to weight loss, increased hormone levels can boost your metabolism resulting in burning more body fat as fuel.

This hormone adjustment can also help create the caloric deficit required for weight loss. Bio identical hormones can also help increase memory and attention, decrease anxiety, and help ensure a better night’s sleep.

Sherry Ross, R.Ph. recently attended the American Academy of Anti-Aging Medicine module in Las Vegas, covering Testosterone Deficiency and Therapy in Men. She learned about the latest research on testosterone therapy. Sherry can be heard on Dan Solloway’s radio show on 1520 AM Saturday and Sunday at 10a.m. If you have any questions or would like more information about these topics please call 405-341-1683 or visit our website www.sherrysdrug.com.

If you purchase the saliva test directly from Sherry’s Drug, you will receive an hour and a half consult to go over your results as well as an analysis by our Tanita Body Composition Analyzer. The Tanita machine results will not only show you how much you weigh but also show your percentage of lean muscle mass compared to your fat mass.

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Cellular Lessons of the Body

byAngela C. Slovak, Ph.D. The human body is beautifully built machinery and when properly fine-tuned with good nutrition, should have tons of energy and everyday should feel like the weekend! So why is everyone so tired all the time? At the cellular level it could be from over training, working too much, not sleeping enough, not eating enough, eating too much, kids, etc.

What you determine as a stress in your mind may be exactly what your body experiences as stress. The typical nine to five worker often suffers from light deficiency as the day often entails getting up early, rushing out the door to make it to work, sitting in the car during morning traffic, then sitting inside all day at a desk under fluorescent lighting, driving home in traffic, followed by microwaving dinner while watching TV.

People who say they’re tired are really saying their body isn’t producing enough energy.

During the winter, the body is more prone to symptoms of low resting metabolism like weight gain, PMS, anxiety, food cravings, fatigue, poor sleep quality, and colds or flu. Much of these illnesses are brought about due to the shorter days of winter, which also bring less sunlight. Red light or sunlight is essential for optimal oxidative metabolism.

triiodothyronine (T3) thyroxine (T4) Figure 1 Ball and stick models of Thyroid hormones are tyrosine-based and produced by the thyroid gland located in the upper neck area. T3 and T4 are primarily responsible for metabolism regulation. Iodine (I) is necessary for the production of T3 and T4 (shown in purple). A deficiency of iodine leads to decreased hormone production. The most abundant form of thyroid hormone in the blood is T4. Thyroxine enhances the release of glucose from stored glycogen as well as enhances absorption of sugar from the intestines. It also controls how your body senses other hormones that are produced throughout your system.

Adrenal stress hormones like adrenaline and cortisol rise during hours of darkness. These stress chemicals suppress oxidative metabolism, lower immunity, decrease blood flow to the intestines, and contribute to storage of belly and back fat.

Decreased vitamin D production, also due to the shorter days of winter, plays a role in increased susceptibility to illness.

The energy producing machinery present in most cells is called mitochondria (Fig. 2), which plays a role in producing cellular energy known as Adenosine triphosphate (ATP).

Carbon Dioxide (CO2), ATP and water are the end product of efficient glucose oxidation (burn), which is termed oxidative metabolism. When there is optimal respiration and CO2 production from glucose oxidation, hemoglobin releases O2 to the cells.

The body requires a steady source of oxygen, a source of glucose and the thyroid hormones triiodothyronine (T3) and thyroxine (T4), collectively called thyroid hormones. Thyroid hormones are essential for the production of cellular energy (Fig. 1). When the cells can produce and use energy efficiently, then the entire body will feel energized.

Cells undergo their own form of respiration inside the tissues where O2 oxidizes glucose (sugar) completely to yield CO2, H2O and ATP. When CO2 is present from eating the right foods, ratios and frequencies, there is a continuous release of O2 from hemoglobin in the blood. This allows for continued cellular respiration.

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Figure 2 Cellular energy is manufactured within the mitochondrial inner structures show here. ATP is the cellular currency required for life. The bi-product of efficient glucose oxidation via oxidative metabolism is ATP energy and H2O .

Adapted from 2012 Pearson Education, Inc.

Cytochrome oxidase is the driving force behind oxidative metabolism and contains copper, which is essential for the absorption of red light. Copper is found throughout the body, predominately in the brain, liver and muscles. Its functions include working as a catalyst for the formation of hemoglobin, assisting in cellular respiration and converting inactive thyroid hormone to its active form.

How you consume energy, the body’s ability to assimilate nutrients and the overall capability of managing blood sugar will influence cellular respiration and energy production. More often then not, optimizing nutrition and lowering the exposure to inhibitory unsaturated fats will indirectly up-regulate thyroid hormone production…thus up-regulating mitochondrial respiration via cytochrome oxidase.

Exposure to red light and use of coconut oil, which contains lauric acid which inhibits glycolysis thus preventing hypoglycemia (low blood sugar) and the stress reaction will help drive ATP energy production. Adding shellfish in the diet may also be an option for some folks because they contain high amounts of copper. Ripe tropical fruits have a higher ratio of saturated fat to unsaturated fat and are high in sucrose. Sucrose, like glucose (Fig. 2) not only feeds oxidative metabolism, but the brain and thyroid gland are dependent on “sugar” for optimal energy production.

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