Co-owners of barre3 Midtown Andrea Mason and Lindsay Parks
801 N. Hudson Ave. OKC • 405.702.4333
other studios located at: 5800 N. Classen Blvd. OKC • 405.463.3343
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1189 E. 15th Street, Ste. 124 Edmond • 405.513.6393
In 2010, Andrea Mason opened her first barre3 studio near her alma mater, Oklahoma State University. “I wanted to provide this community with something that I personally fell in love with in Portland, and also bring a part of Portland with me to OKC.” Three years later, Andrea is teaming up with Lindsay Parks to open a third studio location in the Oklahoma City area, barre3 Midtown. Andrea and Lindsay are amazing instructors, and their passion for barre3 and for the Oklahoma City community is contagious. I partnered with Andrea to open barre3 Midtown because “I wanted to support her in her vision to impact the health and wellness of people in Oklahoma. When barre3 OKC opened in 2010, Andrea and barre3 changed my life in countless ways.” I also LOVE the thriving Midtown community. It’s within walking distance of huge office buildings and minutes from OKC’s botanical garden.
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For Health & Well Being
Volume 4 - Issue 5 Sept. / Oct. 2013
Publisher / CEO Angela C. Slovak, Ph.D. Creative Director Barbara Kardokus Creative Design Staff Kristen McEuen Editorial Manager Jan Collymore Staff Writer Paul Fairchild Lindsay Welchel Contributing Authors Stephen Cagle, MD Jennifer Sweeton, Ph.D. Executive Chef Robin L. Obert Jeremy Minihan Jill Hast, MD Jessica Sanchez Sherry Burnett Robin Fernandez Nan Bertone, RN Mark Bravo Jimmy Conway, MD Shannon Roberson, MOTR/L Candice Rennels Brent Weber Photo Support Josh Welsh Georgia Reed Executive Chef Robin L. Obert Anthony Meyer
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On the Cover.... The Toby Keith Foundation has been making strides to support families with children battling cancer. Brock Hart (3 years old) joins Toby at the ground breaking ceremony last spring at the south end of OUMC campus in Oklahoma City. Today, Brock is in remission. Toby himself watched fellow band member, Scott Webb struggle to make the long trek for treatments with daughter Ally during her battle with the disease. Our full story starts on page 26. For more info visit www.tobykeithfoundation.org.
Shannon Elaine’s Photography
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Toby Keith Foundation
Thrive Magazine at 405.210.8205 or e-mail
Green Apple Publishing staff members
thriveokinfo@gmail.com Copyright Š 2013 by Thrive Oklahoma, Health and Well Being 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 There are many ways to reduce stress in our lives. Everyday we need do something truly enjoyable. What’s enjoyable to me may not be enjoyable to someone else. And as we rapidly approach the fall season and all the wonderful family holidays that ensue, take a moment to make a list of what’s important to you. Ask yourself, “What truly makes you smile.” Studies show that volunteering in the community has an amazing affect on a person’s overall wellbeing. Studies show that volunteering can improve mental health, life satisfaction, social interaction and healthy behaviors. Volunteers make a difference in the health and well-being of the people they serve, including increased self esteem, disease management and improved relationships with health professionals. If you’re interested in volunteering locally, please contact the Toby Keith Foundation to find out how you can help children battling cancer and their families at OU Medical Center, who are staying at the newly built OK Kids Korral. Call 405.217.TOBY. Becoming the publisher of a health magazine and managing people may not have been what I studied in grad school at OSU, but I have to say, I love my present career path. I truly feel that my life has arrived at this position for a reason – And that’s to help and serve others. I come from a long line of educators, so I guess teaching awareness is in my genes. The health and wellness group that I founded four years ago in the fall of 2009, dedicated to educating Oklahomans about healthy lifestyles, also brought forth this health and wellness publication. Thanks to the amount of circulation and our growing readership we have been asked to help with the launch of a new hip replacement procedure that’s less invasive than any of the current standard techniques available. Legendary football coach, Barry Switzer, is a recipient of the new anterior approach technique and will share his experience with all of us on September 18 during an informal seminar with his doctors (see page 25 for details and reserve your seats). This is a free seminar! The more information we have in our arsenal when making decisions about our family’s health the better off we’ll be. Think about it this way -- the more you know about health, the better you’ll be able to navigate through the health food aisles at the grocery store and the more you’ll gain from an occasional visit with your doctor. In this issue, ThriveOK takes a critical look at the big business of healthcare (see page 20). As costs continue to soar, information is power and knowing where to get the best price on a procedure could save you thousands of dollars.
Publisher, Thrive Oklahoma Magazine
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44 Features 10 20 26
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Millwood Schools Raise the Bar by Paul Fairchild Price Transparency for Healthcare Costs by Paul Fairchild OK Kids Korral Opens by Jessica Sanchez
30 Lives that Thrive: Andrea and Desmond Mason find Balance by Lindsay Whelchel
Community Corner 12 OKC County Health Dept. Pushes Forward by Stephen Cagle, MD
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Stingray Bay Experience at OKC Zoo by Candice Rennels Untamed: The Mustang’s Plight & Behavior Exhibit by Brent Weber
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32 14 20 18 Recipes
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34 Fabulous Fall Food by Executive Chef Robin L. Obert
Mind / Body Connection
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36 Live Life Now! by Robin Fernandez
Living Well 14 Exercise Balls for Your Brain by Shannon Roberson 18 An Educated Choice by Jill Hast, MD 24 How A Plant-based Diet Changed My Life by Jimmy Conway, MD
28 Coping Strategies for Parents with 42 The Role of Vitamin D Terminally Ill Children In Good Health by Jennifer Sweeton, MD by Nan Bertone, RN 33 Freedom to Glide: Adaptive Kayaking by Sherry Burnett
44 Sweet & Simple by Jeremy Minihan
38 A Transformation: Little By Little Oklahoma’s Amy Downs Is A New Woman by Mark Bravo Thrive Oklahoma
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A New Surgical Approach that can Accelerate Recovery Time.1,2 The Anterior Approach procedure for Hip Replacements. Bob’s work as a field chemist requires him to spend time outdoors collecting soil samples in hard to reach places. When hip osteoarthritis threatened to take him out of the field, he turned to his orthopaedic specialist for help. He recommended a hip implant from DePuy Synthes Joint Reconstruction and the Anterior Approach.
To find out more about how a new surgical approach may provide faster recovery with reduced pain and fewer restrictions, visit HipReplacement.com. 1,2
Anterior Approach is an alternative surgical procedure to traditional hip replacement surgery that can help get you back to activity sooner. In one study, Anterior Approach patients were three times more likely to reach full activity six weeks after surgery, compared to traditional hip replacement patients.
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Important Safety Information: Hip replacement is not for everyone. There are potential risks. Recovery takes time and success depends on factors like age, weight, and activity level. Only an orthopaedic surgeon can tell if hip replacement is right for you.
© DePuy Synthes Joint Reconstruction, a division of DOI 2013.
Reference: 1. Barrett WP, et al, Prospective Randomized Study of Direct Anterior vs Postero-Lateral Approach for Total Hip Arthroplasty, J. Arthroplasty (2013) 2. Vail TP, Marinani EM, Bourne MH, Berger RA, Meneghini RM: Approaches in Primary Total Hip Athroplasty. J Bone Joint Surg Am 91 (5): 10-12, August 2009. 3. A Case Study from St. Mark’s Hospital. “Anterior Approach Hip Replacement Surgery Yields Increased Volume and Reduced Resource Utilization. St. Mark’s Hospital. 2009.” 2009 DePuy Orthopaedics, Inc. Available upon request from DePuy.
Millwood Schools Raise the Bar by Paul Fairchild
73111 is the unluckiest zip code in Oklahoma. Kids living in this zip code are dramatically more likely to develop diabetes before graduating from high school. They’re more likely to be clinically obese. They’re also more likely to develop coronary diseases later in life. They’re less likely to learn well. And it’s no surprise. Nutritional foods aren’t as available for them as for others, and they typically get less than two hours of exercise per week. Millwood Public School District, which sits squarely in the middle of this demographic disaster, decided to do something about it. On June 3rd of this year, the district passed a comprehensive health and wellness program that utilizes schools to intervene in the lifestyles of its students - and fight the health pandemic among kids in the 73111 zip code. Millwood is the first school district in Oklahoma to implement a wellness policy this comprehensive. “The new policy is important because it provides a framework for staff to support healthy eating and living,” says Millwood’s Superintendent, Cecilia Robinson. “We strive to ensure that children are healthy. We teach habits that support their healthy growth and development. Children eating nutritious meals regularly exercise and make good food choices are will do better not only in school, but in life.” Schools serve two meals a day to students. That puts them in a unique position to foster healthy eating and exercising habits. Schools are for learning and the learning shouldn’t stop at math, history, reading and other subjects. Learning can also include health and wellness. There are five star athletic facilities and equipment at many schools. Millwood’s wrapping them all up in a tidy package aimed at teaching kids how to keep themselves well. Millwood’s new policy attacks student health issues from three angles: nutrition, exercise and education.
NUTRITION It’s no secret that good nutrition leads to good health. Obesity is the number one offender when it comes to the health of Oklahoma’s kids. On the physical side, obesity leads to increased risk of heart disease and Type-2 diabetes. On the 10
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mental side, it fuels low self-esteem, depression and anxiety. Millwood’s making sure that breakfasts, lunches and snacks in its schools are as nutritious as possible, hopefully diminishing the district’s high incident rate of student obesity. But good nutrition is also about learning better. Kids make better students if their meals include sufficient amounts of major vitamins and minerals over time. Healthy amounts of protein are essential to high-level brain functions. The ability to concentrate is only one of them. A steady blood sugar level is essential, too. Big fluctuations in blood sugar levels, which typically happen when students consume lots of sugar, significantly diminish alertness. The CDC recommends a diet rich in fruits and vegetables, whole grains, and fat-free and low-fat dairy products for children. It also recommends that children limit intake of solid fats, cholesterol, sodium, added sugars, and refined grains. Millwood’s policy takes all of those recommendations into account. To bring fresher, more nutritious ingredients into school kitchens, Millwood will, over the next couple of years, join the Oklahoma Department of Agriculture’s Farm-To-School program. Millwood isn’t the first to participate in the program. Over 60 school districts in the state have gotten in on the deal. Local, sustainably produced farm fruits and vegetables are fresher because the transportation chain is shorter. They can be harvested closer to peak ripeness and hold more nutrients. They’re not processed, a technique that leaches valuable vitamins and nutrients out of fruits and vegetables. When it comes to farm-to-school programs, there’s also a story to tell about money. After ramping up farm-to-school programs, schools can save on cafeteria budgets if their planning and menu choices are consistent with the seasonal availability of fresh foods. At the very least, Millwood will serve meals that meet United States Department of Agriculture requirements and follow principles of the Dietary Guidelines for Americans. But every school in America is required to do that. Millwood is going further. Both breakfast and lunch are in for some changes at Millwood’s schools. Foods served in its cafeterias will be high in fiber, free of added trans fats, as well as low in added fats, sugar and sodium. It’ll also be served in healthy portion sizes laid out by the U.S.D.A.
Millwood’s bringing down the calorie count, also. The only milk available to students will be low- or non-fat. Juice will be 100 percent real juice, with no added caloric sweeteners. Snacks must clock in at less than 200 calories. In any given food, less than 10 percent of total calories can come from saturated fats. All snacks, foods and beverages must provide less than 35 percent of their calories from total sugars. Other equally important changes are being made to foods offered outside the cafeterias. Breakfast and lunch breaks will be extended to give time for students to eat everything on their trays. No more half-empty plates and rushes out the door to get more recess time. Only healthy food and beverages will be offered in vending machines and school stores.
PHYSICAL ACTIVITY It turns out that working their bodies helps students work their brains. Kids that get a good amount of exercise perform better academically than more sedentary kids, according to Active Education, an organization that promotes physical education in schools. A study of 58,000 students over a 39-year period revealed that grades and standardized test scores improved for students participating in fitness programs at school. Exercise promotes sharper concentration, more focus and better memories. Sports also contribute to the adoption of good social skills. Kids that play sports develop life skills such as teamwork, cooperation, healthy competition and how to express emotions in socially acceptable ways. Success in a sport can significantly boost a student’s self-esteem.
150 minutes of it every week, roughly 30 minutes everyday. That’s half of the Surgeon General’s recommendation, but it’s unrealistic and unreasonable to expect schools to provide all of the exercise a kid needs. At school, they’ll get their exercise through recess, physical activity integrated into the school day and good, old-fashioned Physical Education. “Daily physical activity is critically important for growing bodies and minds. Recent research indicates that in addition to increasing fitness and lowering obesity risk, physical activity may also improve student’s academic performances,” says Kristin Culver, Nutrition and Physical Activity Program Supervisor for the OKC - County Health Department.
EDUCATION The new policy calls for integration of nutrition and wellness information into the core curriculum. Many teachers are asking themselves what exactly does that mean. The perception of P.E. can mean different things to different people. Georgi Roberts, Director of Health and Physical Education at the Fort Worth Independent School District says, “Guided free-play is something we can incorporate for one minute in class right before lunch.” Some teachers may not want to lead the class in physical activity, so there are many websites that make available “Guided free-play” activities. These resources are downloadable at no cost to the teachers and can be played on their Smart Board equipment in class. Education takes many forms, but most teachers agree that hands-on is the best. Starting this year, Millwood schools will be giving students Continued on page 15
Millwood isn’t just looking for physical activity for its students everyday. It’s finding opportunities for physical activity throughout the day. Like nutrition, exercise will be incorporated into the core curriculum. Extra recess time will be a reward. Schools will provide the equipment and facilities for exercise. Walking or biking to school will be vigorously encouraged. Elementary school students will see a big rise in the amount of physical activity they enjoy at school. The program calls for Thrive Oklahoma
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by Dr. Stephen Cagle The learning curve for public health service can be a steep one. As Oklahoma continues to rank in the 49th position in the nation’s standings for health and wellness, it can be hard to grasp exactly why this is. Initially, the reports were hard to believe. The statistics and available health information over a two year period made it apparent that the numbers were correct. It’s obvious that Oklahoma is in a public health crisis. The Oklahoma City County Health Department (OCCHD) as a whole has always been strong and fulfills many community health needs. Community programs include: Emergency Preparedness and Response, Environmental Protection, Epidemiology, Fetal and Infant Mortality Review, Food Protection, Health At School, Health At Work, Nutrition and Physical Activity, Suicide Prevention, Tai Chi classes, Teen Pregnancy Prevention and Tobacco use prevention are among those included under the community transformation grant. The assembly of a new team at OCCHD offers a dynamic vision which emphasizes prevention and wellness. This new vision of improved health dove-tails nicely with the new cooperative efforts with the Oklahoma State Health Department as well as the Tulsa Health Department. This multi-departmental cooperation was solidified by Dr. Paul Dungan, who was the previous OCCHD director. Cooperative efforts allow for full engagement for developing the Oklahoma Health Improvement Plan (OHIP) and our own Wellness Now Initiative. Wellness Now started in April of 2010, is a community-led initiative of individuals and organizations who share a vision to improve the health and wellness of Oklahoma City and
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County. The initiative Wellness Now has developed into a coalition of community partners who are committed to helping with the arduous process of creating a healthy community. In order to accomplish these goals, we had to become a more fiscally and administratively efficient organization. Three years ago, OCCHD management and the Board of Directors laid out a five-year strategic plan. The centerpiece of that plan is the new 54-acre Northeast Regional Health & Wellness Campus (NERHWC) facility. The Campus includes walking trails, KaBOOM Playground for kids, an emergency operations center, a large 300-person auditorium and a commercial grade demonstration kitchen. The future plans for this campus will ultimately provide space for a variety of outdoor and indoor physical activity areas and locations to host a local Farmers’ Market. Phase one of the strategic plan is to actively use the OCCHD infrastructure and programs to move the health of our citizens forward. According to the America’s Health Rankings statistics, Oklahoma has moved forward from its 49th place in the nation rankings, but there’s still much work to be done. Although improvements have been made, the goal must remain same: Improve the health of our citizens.
The Oklahoma City-County Health Department is one of the first public health departments in the entire nation to be awarded accreditation status by the Public Health Accreditation Board. Appointed by Mayor Mick Cornett, OCCHD is governed by a Board of Health created under the authority of Oklahoma Statute Title 63, Section 1-210. This board meets once a month with nine members serving on a volunteer basis for a six-year term. The Mayor of Oklahoma City appoints five members, and the Board of County Commissioners of Oklahoma County appoints four members. Above: front row center, Dr. Cagle said, “I would be remiss if I did not recognize the employees at OCCHD. They have been extremely helpful and cooperative with the fiscal and administrative changes. I feel they have been instrumental in successfully implementing our strategic plan during the last three years.� Right: A Health At Work coalition meeting in the new auditorium at the NW campus.
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by Shannon Roberson, MOTR/L In today’s time of education system budget cuts, children within the public school systems are losing movement opportunities such as recess time and Physical Education classes. These lost opportunities once common place for our children have valuable sensory motor input, which allows a young brain to organize facts and focus attention. With proper sensory motor input, children display increased attention to tasks necessary for gaining knowledge. One solution to the lack of physical activity in the school day is to exercise the sensory motor system during classroom time. As working adults, if you have a “desk job”, you naturally incorporate sensory strategies into your day so you can type that report, answer that email, or pay attention to your boss. You might swivel in your chair, get up for a drink, stretch, or go to the bathroom. While the expectations for our children may be to sit in a non-moving chair for up to several hours, without restroom breaks, and get in trouble for bad behavior because they are ‘too wiggly’ in their seat. The scientific research supports the benefits of incorporating sensory motor components of vestibular and proprioceptive inputs to the brain, such as using a ball chair in class. These simple classroom changes provide measurable positive outcomes in educational performance. Our vestibular system is located within our ear. This system tells our body where it is in relation to gravity, activates our posture, affects muscle tone, assists in maintaining a stable visual field, and more. Each of these systems affects the brain by saying, “Hey sit up, stay up, and pay attention.” Our proprioceptive system is located in our joints and muscles and tells the brain where the body is in space. Determinations of how much muscle force to use are made. These sensory inputs to the brain ultimately help us balance so as not get “too high” or “too low” in our attention to tasks and level of arousal throughout the day. The proprioceptive inputs that you receive through your legs and core muscles when utilizing a ball chair are countering the vestibular effects on your body’s position due to gravity and posture leading to increased attention and improved arousal. Ball chairs in class can assist children in getting to an optimal sensory state where the body becomes primed for educational opportunities.
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References Fedewa, A. L., & Erwin, H. E. 2011. Stability balls and students with attention and hyperactivity concerns: Implications for on-task and in-seat behavior. Am J Occupational Therapy 65: 393–399. Schilling, D.L., Washington, K., Billingsley, F. & Dietz, J. 2003. Classroom seating for children with attention deficit hyperactivity: Balls versus chairs. Am J Occupational Therapy 57: 534-541.
Total Poss-Abilities Providing Pediatric Occupational Therapy 2917 NW 156th St Edmond, OK 73013 (405) 607-4440 www.totalposs-abilities.com
Teachers may question their use: Based on safety, classroom distractions, limited financial resources, space demands, and classroom behavior.
Steps for Success with Classroom Ball Chairs: 1. Teacher will have to establish clear rules for use that are posted in class. 2. After a few days, the novelty wears off and children that need the sensory input will utilize the ball chairs and those who don’t, won’t. Students not utilizing the balls won’t see their peers that do need them as any different or a distraction.
Millwood Schools Continued from page 11 green thumbs with school gardens. The hope, of course, is that students learn to eat closer to the ground, learn about healthy foods and incorporate that knowledge into solid, lifelong eating habits. “I think the new policy is wonderful,” says Courtney Franklin, Millwood P.T.A. member, “It will help reinforce the steps we take at home to make sure our kids eat nutritious food and exercise. My family has a history of hypertension and diabetes. I’ve researched these and while they’re not always preventable, I’m taking the necessary steps to keep my children as healthy as possible. The school’s implementation of this policy helps my children see that it’s not just their mom that thinks they should eat better, or that it’s only a choice, but a way of life.”
3. Safety rings are available to keep the balls from rolling away. 4. Exercise balls can be purchased at local fitness stores or online for about 20 dollars. 5. Ask parents for financial assistance or the PTA if there’s an allowance for classrooms. Classrooms will not require one for each student. 6. Storage options include hanging nets and tucking the ball under the student’s desks while extra chairs are stacked in corner or the rear of the classroom. Bringing a novel new item into class will be exciting. This increases the students’ arousal and everyone will want a turn on the ball. Parents, ask your child’s teacher or school if they are aware of the research documenting the therapeutic benefits of this simple classroom modification.
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by Candice Rennels Zoo guests of all ages will be all smiles as they connect first hand with live stingrays in an open salt water pool setting. The Zoo’s exciting new exhibit allows guests to touch these incredible creatures as they “fly” and “glide” through the water. Guests may even feed the stingrays occasionally. Visitors will be able to interact with Cownose stingrays, southern stingrays, Bonnethead sharks and white-spotted Bamboo sharks in a beautiful new 16,000-gallon saltwater pool located near the Canopy Food Court and Aquaticus. “We are excited to share Stingray Bay with our guests,” said Alan Varsik, Oklahoma City Zoo Deputy Director. “Part of the Zoo’s mission is to connect people to wildlife, we hope Stingray Bay provides our guests with an experience they will remember for a lifetime.” Known for being a hardy species and gentle with people, stingrays were an ideal choice for the Zoo’s newest attraction. The Zoo is contracting Stingray Bay through Living Exhibits, a company with a long history for creating interactive stingray pools for zoos and aquariums. These majestic animals will be Zoo guests through October and return every year when the weather warms back up.
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Stingrays are recognized by distinctive features related to sharks, but have a flat body; long, pointed fins; and long, whip-like tails that can be used for defense against predators. At Stingray Bay, each stingray’s barb is carefully trimmed from their tail. The painless trimming procedure is similar to cutting human fingernails. Stingray Bay is safe for all ages and trained Experience Guides will be on hand daily to assist guests. The fee to enter Stingray Bay is $3 per person. Children two and under are free.Children 11 and under must be accompanied by an adult. ZooFriends memberships do not apply. Feeding cups may be purchased for $2 per cup when available. Not all visitors will be able to feed the animals. Tickets valid for one entry per day. Purchase tickets upon your arrival to the Zoo’s front gate or the Stingray Bay exhibit entrance. The Oklahoma City Zoo is a proud member of Oklahoma City’s Adventure District located at the crossroads of I-44 and I-35. Now through August 25, the Zoo is open daily from 8 a.m. to 5 p.m. for Morning Zoo Rise. Buildings close at 4:45 p.m. daily. The Zoo is open until 8 p.m. on Saturdays through September 7 with buildings closing at 7:45 p.m. Guests must exit grounds at closing time. Regular admission is $8 for adults, and $5 for children ages 3-11 and seniors ages 65 and over. Children two and under are admitted free. Become a Zoo fan at www.facebook.com/okczoobg or follow us on Twitter @okczoo. To learn more about these and other happenings, call (405) 424-3344 or visit okczoo.com.
Families with children of all ages enjoy this warm-weather interactive experience with the stingrays.
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An Educated Choice by Jill Hast, MD
The old adage, “back in the day,” is often followed by a bit of nostalgia when times were simpler, or when life was easier or when making a decision was less complicated. It’s not hard to remember when a trip to a doctor was also simple. With a visit to the doctor patients trust they’ll be pointed in the right direction for the best tests, therapy or treatment available. However, the life of a doctor has become much more complicated. As hospital systems have sprung-up in almost every neighborhood, they have also purchased the practices of many family physicians. For a hospital system, buying a physician’s practice allows administrators to encourage the doctor to send patients to the hospital for required tests, scans or procedures. While I do not profess to be an expert on health care systems, as a Radiologist, I am an expert on all things related to X-rays, and I can tell you, not all MRI’s, CT’s and mammograms are created the same. Here are some important factors to consider when choosing your next imaging exam.
Mammogram
Almost all of the mammogram units in Oklahoma use full field digital technology. However, the age of the mammogram equipment can make a huge difference in the clarity of the images. For the past few years, Ivy League centers like Harvard University have added a 3D scan to the digital mammogram. 3D Mammography is a new breast cancer screening tool that combines a traditional digital screening mammogram with a scan called a tomogram. Tomography is a lot like a mini-CT scan, but uses much less radiation. The
standard digital mammogram takes two X-ray pictures of each breast while the tomogram creates more than 200 images of each breast. Studies show that when 3D is added to the mammogram, there is a 40% increase in the detection of invasive breast cancers.
MRI
Magnetic resonance imaging (MRI) is a test that uses a magnetic field and pulses of radio waves to create an image of internal structures. In many cases MRI gives different information about structures in the body than can be seen with an X-ray, ultrasound, or computed tomography (CT) scan For an MRI, the area of the body being studied is placed inside a special machine that contains a strong magnet. Pictures from an MRI scan are digital, which means they can be saved to a computer for further study. The sensitivity of an MRI is determined by the size of the magnet. The magnet strength is rated using a unit of measure known as a Tesla (T). The larger the T number, the stronger the magnet and the clearer the MRI images. Most MRI’s are rated at 1.5 T and most Open MRI’s are rated at 1 T or less. 3T is one of the highest strength MRI’s and there are only a few in Oklahoma City. The increased sensitivity of the 3T magnet allows the radiologist to see much smaller abnormalities. This sensitivity can also allow the Radiologist to use standard MRI to examine joints in a way that before required a painful arthrogram.
Ultrasound Ultrasound imaging (sonography) uses highfrequency sound waves to view soft tissues and can be used to examine a wide variety of organs, such as muscles and internal organs. Because ultrasound images are captured in real-time, they often show movement as well as blood flow. In an ultrasound exam, a hand-held transducer is placed against the skin. The transducer sends out high frequency
sound waves that reflect off of internal structures. The returning sound waves, or echoes, are displayed as an image on the computer. The image is based on the frequency and strength (amplitude) of the sound signal and the time it takes to return from the patient to the transducer. Unlike an x-ray exam, there are no ionizing radiation particles with this test. The age of the machine is very important with these scans, but the single most important factor is the skill of the technologist performing the scan. The Radiologist cannot see what the technologist did not scan! Make sure the facility you select uses only certified sonographers to perform these exams.
CT Scan A CT scan combines computer and x-ray technology to produce multiple images of the inside of the body. Numerous X-ray beams rotate in a spiral path around the body part being examined. Electronic detectors measure the amount of X-ray radiation being absorbed in the body. These detectors work with a special computer program to generate three dimensional images, much like a loaf of bread that has been cut into many small slices. Since a CT scan uses radiation, it is important to make sure that the facility is using protocols that use the least amount of radiation to perform the required scan. First and foremost, patients must listen to their doctor’s advice as well as educate themselves on what type of scans have been ordered. Most patients will have a required co-payment that’s due at the time of the radiology exam. This co-payment is typically a percentage of the overall cost of the exam. So the lower the total cost of the scan, the less out of pocket expense for the patient. Do not be afraid or embarrassed to ask about the cost before you have the scan performed. You will also need to ask if the price includes the Radiologist’s interpretation and if the facility provides a cash payment discount. In general, the cost will be less in a facility that is not part of a health care system. As a physician, I am a strong advocate of patients being actively involved in their health care. Being passive and going with the flow is not good when it comes to life changing decisions. Someone you know will have one of the procedures described above performed this year; they should know they have a choice in where they get their radiology exam done. Although your doctor may now be part of a hospital system, you are not required to use their system for your exam. As a patient, you do have a choice and a voice, be willing to do your homework and chose wisely. Jill Hast, MD Chief Radiologist
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Price Transparency for by Paul Fairchild
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Economics 101:
markets for products, such as heath care, are said to be transparent when the buyer knows what they’re paying for a product and the seller knows what they’re being paid for it. Sounds easy. Until you need a Csection. Or that knee replacement. Or a gall bladder removed. These are not inexpensive endeavors and patients want to know how much they cost. These are great questions. They’re obvious questions. But obvious answers are hard to come by -- because the health care market is one of the least transparent markets in America. Soaring health care costs have turned up the heat on the debate about transparency. No matter how you slice it, Americans pay more for health care than, well, pretty much everybody else on the planet. Some blame overly high hospitals costs. Hospitals rightly argue that unpredictable costs, functions of an individual patient’s health, potential complications, and other factors accrue unforeseen expenses that cause an actual price to exceed a quoted price. Dr. Keith Smith, an anesthesiologist and owner of the Oklahoma Surgical Center, joined the national conversation about the price of health care with a heartfelt effort to reduce its costs. To kick it off, he started one of the holiest of free market undertakings: a price war. Americans love price wars, even when they’re not consciously thinking about them. Price wars, when fought fairly, keep products affordable for buyers and profitable for sellers. “We hope to kick-start a competitive healthcare marketplace, one whose operation will result in a significant deflationary trend in health pricing, something we think is desperately needed,” Smith says. His price war is aimed at other health care providers, primarily hospitals, that he charges with inflating the costs -- and by extension, the price -- of good health. He asserts that the key to price wars is transparent pricing. And he’s right. If buyers don’t know what they’re paying and sellers can’t foresee costs, the market can’t settle according to the time-honored rules of supply and demand. Naturally, Smith’s opening salvo against the health care market is an effort to not just talk the talk, but walk the walk. The Surgical Center of Oklahoma posts its charges openly on its website (www.surgerycenterok. com). Smith’s not the only one arguing for price transparency. Hospitals are pulling for it, too. They have a vested interest in educating patients about their health care needs. And part of that education is financial.
Says Craig Jones, president of the Oklahoma Hospital Association, “We and our members support price transparency, and quality transparency, too. The goal is enabling patients to be better informed and equip them with the most accurate yet meaningful data as they participate in the planning and management of their care.” With both sides asking for price transparency and both sides advocating fair pricing for health care, where’s the conflict? More importantly, where’s the price war? The answer depends on how you define price. For any given procedure, there are actually two prices. The first is the price charged by the hospital. The second is the out-of-pocket expenses paid by the patient after their insurance coverage kicks in. Patients have no interest in the list price. Their only interest is out-of-pocket expenses. But different patients have different insurance deductibles. For any given procedure, some patients pay more out-of-pocket and some pay less. The price is a function of insurance coverage, not a failure on the part of hospitals to divulge information. Providers aren’t hiding prices from anybody. Hospitals share them. For six years, they were offered to the public on a web site maintained by the Oklahoma Hospital Association. That web site was retired in 2013. After the same prices were made available on another web site -- maintained by the Oklahoma State Department of Health (http://www.okoha.com/Content/NavigationMenu/ InsideOHA/HealthCareFinance/PriceTransparency/default.htm). Hospital care is always tailored to the individual needs of each patient. Cost varies. How healthy are you compared to the patients that came before and those that come after? Will you recover as quickly from surgery as the patient in the next room? Your surgery might have been fairly by the book, but surgery on the patient after you might have entailed completely unpredictable complications. Strictly due to unpredictable conditions like these, the best a hospital can do is offer up the average costs for a given procedure in a particular category of care. This is how hospitals set prices. The final price of an individual’s care may come in over -- or under -the average price quoted by a hospital. “We understand and agree on the need for greater transparency. We also understand it is very difficult to get apples-to-apples price comparisons between hospitals to be sure what the actual cost will be to the consumer. Many things can happen during the course of a patient’s care. Every person is unique. Unless it it’s a very simple, straightforward procedure, many things can Continued on page 22 Thrive Oklahoma
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Price Transparency for Healthcare Costs Continued from page 21 happen which affect pricing. That’s why it’s difficult to make comparisons,” says Scott Coppenbarger, Director of Public Relations at the OU Medical Center. The charge, recently made in a KFOR news segment, that hospitals are not up front with their prices, is only partially true. Wherever possible, they quote prices. INTEGRIS, also committed to price transparency, quotes -- to the best of its abilities -- prices with its Price Line at 877-313-4500. INTEGRIS quotes prices with the same caveat as OU -- prices will vary from patient to patient. But they’re doing the best they can with the information they have before a procedure takes place. Also, OU’s not hiding prices. Any patient can find OU Medicine prices online at http://patientfinancialresource.com/healthone/oumedicalcenter.dot.
“Anyone receiving planned services at Mercy can call ahead of time to discuss estimated total costs and – depending on what their insurance pays or if the patient is uninsured and qualifies
for a discount or assistance – the patient’s remaining financial responsibility for their care. We have financial counselors and admitting and registration co-workers dedicated to helping patients understand payment options, including whether they qualify for financial assistance, or would like to enroll in a payment plan that allow them to pay medical bills over time at no financial penalty to them” says Di Smalley, Regional President of Mercy in Oklahoma. Smith agrees. A disclaimer on the Surgery Center of Oklahoma’s web site notes, “Expenses or fees resulting from complications subsequent to the completion of the surgery and discharge from the facility are also not included [in the price].” So everybody wants price transparency and all providers are open and honest about the fact that unforeseen circumstances may boost final prices. The argument for Smith’s price war hinges on the premise that hospitals, independent of unexpected developments, charge too much for surgeries. He claims that surgery prices at his clinic are sometimes up to 20 percent less than those at larger hospitals. On the face of it, it looks like there’s a lot of room for hospitals and other providers to reduce their base prices. But hospitals must factor far more things into their pricing than a clinic. The wiggle room for dropping hospital prices isn’t as large as it seems. And sometimes it’s not there at all. Hospitals provide important civic services, services that nobody wants to see go away. They are ethically and legally bound to provide those services and they are not cheap. They require hospitals to carry large overheads. These costs must be factored into the price of care. And these overheads are not borne by smaller providers. Emergency rooms, for example, are incredibly expensive. At any given time, an emergency department must be prepared for any contingency. They have to be ready for a wide range of illness and injuries. They have to be prepared for a large influx of patients. That’s not a cheap undertaking. “The 178 patients seen in our emergency rooms after the recent tornados didn’t expect, when they woke up those mornings, to find themselves in an ER. Neither did we. But they were certainly thankful we were there for them after hours during their greatest time of need. Thirty were admitted with serious injuries, most of them requiring numerous complex surgeries and lengthy stays,” says Bruce Lawrence, President and CEO and President of Integris Health, “One stayed for 72 days. And that term doesn’t include long-term rehabilitation.” Insurance figures into the cost of care in more than one way. It dictates the out-of-pocket expenses for patients. In many cases,
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it dictates how much money a hospital will lose on a procedure. The two most popular insurance programs in the United States are Medicaid and Medicare. Their holders are more likely than not unable to pay any out-of-pocket expenses. That’s why they use federal insurance. But hospitals will not -- and cannot -- turn them away. And hospitals lose a lot of money on patients covered by Medicaid and Medicare. Hospitals also don’t turn away the uninsured. And that’s how society should work. Nobody wants to see disadvantaged patients denied medical care. These patients, along with those insured by Medicare and Medicaid, typically constitute half of a hospital’s patient population. Mark Galliart of OKC’s McBride Orthopedic Hospital wants to see more transparency, but his willingness to serve patients with federal insurance hinders his efforts to provide that transparency. Oddly, his hospital was listed in KFOR’s segment as one that provides complete transparency. But he can’t. Federal legislation prohibits his hospital from posting prices online in the event that they are “substantially in excess” of the program’s “usual charges” for an article or service. Sadly, he notes, the government has failed to adequately define “substantially in excess” or “usual charges.” Then there are the logistical problems of providing transparent pricing. “Unlike some other providers, we should be posting all of our pricing online, not just for those patients that don’t have Medicare, Medicaid, Tricare, commercial insurance, or can’t pay at the time of service. Trying to find the technology and software that will allow us to do this and make it easily understandable is difficult,” he says. It’s much easier to price elective procedures than others. Elective procedures are the bread and butter of small clinics. They typically provide a menu of elective surgeries. A smaller selection of procedures, along with their elective nature, makes them easier to price. Hospitals perform those, but they also perform more complex, price-evasive procedures, as well.
The idea that hospitals radically overcharge is, sadly, a fairly popular one. But history is full of popular ideas that don’t hold water. It doesn’t take a lot of looking around to find reasons for the idea’s popularity. For shock value, the KFOR piece offered up a bill from Mercy Hospital for a breast biopsy. The grand total: $16,244. The five seconds it was on screen didn’t allow a lot of time for serious examination. But that doesn’t matter. On screen it was too small to see, anyway. A handful of bills from other hospitals were presented, as well. Mercy’s estimated baseline cost for a breast biopsy? $4,296.32.
Problem: each bill shown represents the cost of one indi-
vidual’s surgery. The anchor then extrapolated general overcharging on the part of hospitals from these singular examples. It’s spurious. And cheesy. No allowance was made for surgical complications or other unpredictable factors. Mercy denies that it has charged that much for this procedure. “We weren’t given the opportunity to review the bill cited in the KFOR story, but we have to assume it was one person’s bill, because it’s not the estimate we arrived at when we used our price estimator to calculate recent charges and patient financial responsibility after insurance for that specific procedure. We have not received a payment for a breast biopsy anywhere near that amount,” says Smalley. Smith’s claim that total transparency in health care pricing is partially true. All providers offer it as best they can. And it’s unlikely that total transparency will spark a price war. Small clinics can charge less and hospitals don’t have room to come down on their prices. If a particular procedure at a clinic is cheaper than at a hospital, patients should take advantage of it. The vast majority of patients, though, need more care than smaller providers offer. Hospitals, more often than not, are the answer. And they charge what they charge because, well, it costs what it costs.
“A surgery center can choose its patients,” says Coppenbarger. “OU Medical Center serves all people, and sees other, more complex issues that may be associated with an individual’s state of health. Full service hospitals also provide safety nets for things that may go wrong. They’re open 24/7 and provide care and ancillary support services to all people. These factors provide added value, affect pricing and explain why there’s no level playing field when comparing pricing between a hospital such as OU Medical Center and a surgery center, which has a limited amount of operation.” Thrive Oklahoma
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How A Plant-Based Diet Changed My Life
Jimmy H. Conway, M.D. Orthopedic Surgeon specializing in shoulder related injuries My story starts similar to hundreds of other stories I’ve heard but fortunately has a very different ending. I’m a 57 year-old orthopedic surgeon and in 2009 I awoke with left arm pain. Having a strong family history of heart disease I knew that I needed to get this checked out. I’d been on blood pressure medication for years but had not seen a physician to monitor my medication or run any labs either. My cholesterol came back at a whopping 494 and my triglycerides were 3,295 which were the highest numbers my physician had ever seen. Next step - a cardiac stress test, which I promptly failed. My arteriogram came back showing an 85% blockage in my left anterior descending artery (LAD), also known as the “widow-maker”. Other major blockages were found, which resulted the recommendation for a triple-bypass. By happenstance, the Friday before my arteriogram, a colleague recommended I read a book called The China Study by T. Colin Campbell, Ph.D. I read the book and was completely taken aback. This book was telling me that I was not a victim of my genes but that I could in fact impact my health by what I ate. After coming home from the hospital I read another book called, Prevent and Reverse Heart Disease by Caldwell Esselstyn, M.D. Again, I was shocked by what I was reading. I had never heard any of this information before. With slight hesitation and the support of my wife, I went back to the doctor on Wednesday and declared that I would not have triple-bypass surgery. Instead, I would change my diet completely. I consume a plant-based diet without any added oils.
I’ve never looked back. The first year was a little rough. I admit I was scared but I was determined. My wife and I learned how to cook all over again. I lost 35 lbs in just a few short months. Within 6 months my total cholesterol was 115 and my triglycerides were 175. I had another stress test which I passed and I knew what I was doing was working. In 2011 I became more curious about the science behind a plant-based diet. I had to study nutrition and all the health promoting, disease preventing benefits a plant-based diet provides. I’m amazed at how this information was not easily accessible to the general public. After spending much of my time in my own practice talking about nutrition with patients, my wife and I decided the best way to communicate this information to the public is to provide free forums. Our free monthly forums are held at Community Hospital. We spend an hour going over the scientific facts behind a plant-based diet and we share how to get started, recipes, and reading labels. There will be a plantbased meal served at the end of each meeting. For information on our seminars or other community events go to www. plantbasedokc.com. Follow us on facebook.com\plantbasedokc and Twitter @ plantbasedokc.
Jimmy H. Conway, M.D.
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by Jessica Sanchez Toby Keith’s latest hit album is entitled “Hope on the Rocks”, but for the next few months he just might be humming, “Hope at the Korral”. Since 2010, the Toby Keith foundation has been working on plans to create a homeaway-from-home for children and their families battling cancer. This haven for families is opening right here in the OKC area and is called OK Kids Korral. The Korral is located off Lincoln Boulevard, just south of OU Children’s Hospital on NW 8th. Every service and comfort provided at the Korral is completely free to the patients’ family. OK Kids Korral is a stateof-the-art 25,000 square foot facility designed to house children undergoing cancer treatment in nearby Metro hospital facilities fighting to win their battle against cancer. The Korral broke ground last spring. The grand opening is set for Fall/Winter of 2013 This has been the vision of Toby Keith who has said, “We can’t take away the fact that a child is sick, but we can create a place where families focus on their child while they are helping them get well.” Keith went on to say, “Every dollar spent traveling is a dollar that could have been used for treatment, and every minute a parent spends driving to and from treatment is a minute they don’t have to comfort and enjoy their child.” For most of us, there’s no thought more devastating than discovering your child has a disease. However, the fact is nearly 13,000 children are diagnosed with cancer each year and nearly one quarter of them won’t survive. Since 2005, over 1,400 children have been diagnosed with cancer in 61 of Oklahoma’s 77 counties. The majority of these children live outside Oklahoma County and must endure extensive travel while undergoing treatment. The Norman based Toby Keith Foundation is a charity set up specifically to support pediatric cancer patients and their families. “Our work is meant to make a positive impact on the family support system. Our project, OK Kids Korral, will allow families 26
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to focus on keeping their family strong during their fight,” said Juliet Nees-Bright, executive director of The Toby Keith Foundation. OK Kids Korral is located on the OU Medical Center campus, will provide 16 rooms, which include 12 overnight suites that can sleep up to five people and there are four daytime suites. There’s a neutropenic wing for children with weakened immune systems, a gourmet kitchen, indoor/outdoor dining areas, game room, family resource
room, outdoor play area, laundry room, home theater and a reflection room. Each year, nearly 100 families are turned away from overnight lodging facilities due to a lack of available rooms. OK Kids Korral was conceived to lessen the financial, physical and emotional burden on families battling cancer. Hotels are expensive and not typically clean enough to house a child that’s undergoing cancer treatments, plus traveling takes an exhausting toll on the whole family. This beautiful homeaway-from-home is a place where families can come together that bear the same experience of caring for a child diagnosed with cancer. “The Korral has been a dream for a long time and when things are slow or a fundraiser didn’t go as planned, we look at an email sent to us recently and we know we are involved in something that will help lighten a very heavy load,” said Nees-Bright.
Reflecting Room “It was not long ago that my wife and I were recipients of Kids Korral type services. When a child is hospitalized, the parents have to continually be reminded to eat, sleep, shower and take general care of themselves. They lose touch with reality and the fear of having to say goodbye to whom they hold most dear, envelopes their every thought. They try and remain optimistic, but as the hours, days and weeks pass, the constant worry starts to take its toll. Your work will enable parents to solely concentrate on the center of their personal universe. I want you to think of an anonymous young married couple for a moment. This couple is utilizing amenities at the Korral. If they had the ability, they would look you in the eye and say in a sleep deprived, weary voice, Thank you for taking care of us while we had the inability to do so ourselves.� - anonymous
Hallway to Family Suites
For more information on the OK Kids Korral, how to donate funds or become a volunteer, please visit www.tobykeithfoundation.org. To learn about Childhood Cancer Awareness Month, visit www.nationalchildawarenessmonth.org or www.acco.org. Thrive Oklahoma
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by Jennifer Sweeton, Ph.D. Parents caring for terminally ill children face one of the most stressful and tragic of all possible human experiences – the illness and subsequent loss of a child. Given the need to ensure that excellent care is provided for terminally ill children, there is no shortage on articles and books on this subject but parental coping skills are often overlooked. “Coping is an important aspect for families to discuss, since a child’s adjustment is highly correlated with their parents’ adjustment,” says Angelica Eddington a pediatric psychologist at OU Health Sciences Center. Eddington emphasizes the need for parents of terminally ill children to develop healthy coping skills. These skills are needed for the parents’ well being and for the well being of their children. Research conducted by Dr. Larry Mullins, Professor of Psychology at Oklahoma State University, has found that parental coping skills are the single best predictor of a child’s adjustment to a serious illness. While parents of seriously ill children can find it difficult to prioritize their own life and well being during this difficult time, these necessary coping skills will help with physical and mental demands of caring for a terminally ill child. The following resources are useful for families looking for additional information or tips on parental coping.
Several of Oklahoma’s seasoned medical doctors recommend the following coping strategies for parents facing this overwhelmingly difficult situation: 1. Connect with others. Families struggling to cope with
the immense stress of caring for a terminally ill child can benefit, first and foremost, from seeking social support. Dr. Ursula Bowling, an Oklahoma City clinical psychologist specializing in family mental health issues, recommends that parents enlist the help of others. Social support can come from family members, friends, the medical community, their church, and other community organizations.
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While it may feel difficult for parents to reach out to others for support, Dr. Mullins reminds parents that seeking support is a critical coping skill, and engaging the family is important, since a child’s illness affects the whole family. Dr. Mullins also recommends parents continue to connect with their child by communicating about their child’s illness, and even death. Such conversations, while incredibly difficult, can strengthen family bonds.
2. Focus on self-care. Give yourself permission to take a break. It may seem like common sense to eat well, exercise, and get adequate sleep. Self-care often gets pushed aside when a family is caring for an ill child. It’s important to remember that neglecting oneself compromises an individual’s ability to effectively care for a sick child. Dr. Bowling encourages parents to get a nap, take a walk, or some other self-care activity.
3. Use palliative care. This is focused on providing patients with
relief from the symptoms, pain, and stress of their illness. Because it is important for parents to seek social support and practice self-care, it is sometimes advisable for parents to also consider arranging for palliative care. The overwhelming demands of caring for a seriously ill child can be better managed. When parents spend all of their time in the caretaker role, it becomes impossible to engage in self-care activities or utilize social resources. Dr. Mullins notes that palliative care can provide much-needed support, reassurance, and education for the family.
4. Collaborate closely with medical team members.
Frequent collaboration with those involved in the child’s care is recommended. According to doctors. Eddington and Mullins, ongoing collaboration with medical team members such as psychologists, social workers, physicians, pharmacists, and chaplains are important for parental coping. Dr. Mullins believes that the united effort of a medical team is critical because it provides information, education, and support that benefit both the child and the parents.
5. Consider seeking professional help. Dr. Eddington advises
parents to speak to their medical team about obtaining a psychologist referral if they feel they may benefit from family or individual therapy. Because it is easy to become overwhelmed during such an incredibly stressful time, many families find therapy to be very helpful as they work on strengthening their coping skills. References: 1.Bluebond-Langner, M. 1996. In the shadow of illness: Parents and siblings of the chronically ill child. Princeton, NJ: Princeton University Press. 2. B. 1991. Your child’s recovery: A parent’s guide for the child with life-threatening illness. New York, NY: Facts on File. 3. Leff, P. & and Walizer, E. H. 1992. Building the healing partnership: Parents, professionals & children with chronic illnesses and disabilities. Northampton, MA: Brookline Books. Websites: 1. CureSearch for Children’s Cancer: http://www.curesearch.org/ 2. Lotsa Helping Hands: http://www.lotsahelpinghands.com/ 3.: http://www.caringbridge.org/
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For former NBA basketball player, Desmond Mason and his wife Andrea, life has been about finding a balance, whether it’s in pushing their bodies to athletic excellence and still finding time to relax, or in pursuing career success while raising a family. And they’ve got news for you, it’s not easy. “I’m still trying to figure it out. I’m not going to say that every day is balanced, because it’s not.” Andrea says of juggling her role as a business owner of the local barre3 fitness studios with her role as mother to a 4-yearold son and daughter who is 7. “What I think that I’ve learned with balance is that it’s a journey and that there are going to be times you feel like you’re successful in all the things you’re doing, but there’s going to be one thing that might be lagging a little bit,” she says.
For Andrea that meant the chance to open barre3 a fitness studio that blends the disciplines of a ballet barre work with yoga and Pilates. She had discovered this fitness style while living in Portland.
Andrea’s clear commitment to healthy living, as well as her will to succeed, could be traced to her love of soccer, a team sport that instilled these values early.
Andrea says she immediately fell in love with the classes and naturally opened her first studio in 2010 in Classen Curve. Now there are three locations around the metro.
“It really taught me. The physicality of soccer, the ‘go go get ‘em’ personality is something I see now with running a business but also really empowering others. It’s about team building and sharing and achieving goals,” she says.
She explains that she has learned a lot from her clients and seeing their experiences has reinforced the importance of balance and finding time for yourself and a healthy lifestyle.
And in this case, soccer also led Andrea to love. Her talent in the sport brought her from her home in Portland on scholarship to OSU. There she met Desmond, already a student, an artist and athlete playing basketball for the college. Then, Desmond was drafted into the NBA and Andrea set out on that journey with him. Desmond’s basketball career included playing for several teams but he was able to come back to Oklahoma playing for the New Orleans/Oklahoma City Hornets and eventually the Thunder. After the Thunder, Desmond signed with the Sacramento Kings. When he ended his time on the court a year later, the couple, who had two small children by this time, had to regroup and decide where they wanted to settle down, Andrea explains. “We wanted to come back and be closer to OSU. We had friends here and felt like this is a good market to start a business in,” she says. 30 Thrive Oklahoma
“People are there because it’s their safe place, and they literally use those words, ‘safe place.’ Some of the clients we see not only struggle with physical ailments, but also clients who are fighting emotional battles as well, and they have seen results from [barre3] because they are able to get that time for themselves to de-stress.” Andrea is no stranger to stress herself but offers this advice. “I think at the end of the day, it’s just really figuring out what your individual life balance is. I like to visualize this as a whole pie and dividing up slices of what is most important to me.” And when it comes to keeping a healthy relationship with her husband, she says that communication is key. “It takes being on the same page, always. I will admit it can be very challenging at times, especially when there’s a lot on your plate already, both individually and as a family,” she says and adds, “We’re huge supporters of the community and what’s going on with the community, and that’s something
by Lindsay Whelchel we never want to lose, so communication is what it takes.” Desmond echoes this sentiment, saying that as their kids grow and become more active, it gets harder to juggle everything, but he emphasizes putting family first and says that time management is crucial. Life in Oklahoma has allowed Desmond to focus full-time on his artwork now, but he has always benefitted from keeping involved in both passions. “What I got from basketball that helped art is, work hard and see the good side. From art to basketball it was a way for me to step away from those things and analyze it from the outside in. They definitely go hand in hand, they always have for me,” he says and adds, “Basketball is an instinctual sport, so you just have to react in every situation, and art is the same way.” Now days, in addition to using his art to raise money for charity, Desmond has taken his art shows worldwide. The family recently returned from a cruise throughout Asia that featured some of Desmond’s artworks.
The Mason family enjoys reading “The Giving Tree” together in their home library. (photos by Shannon Elaines Photography)
For Andrea, it was one trip that was imperative for the kids to come along. “I don’t know if I would have made the trip if my kids had not been able to come. I think the biggest thing was being able to expose our kids to the culture of a completely different continent,” she says and offers one last bit of advice. This time, it’s for long plane rides with kids. “Snacks and books and movies are key,” she says with a laugh.
Desmond Mason poses with his 11 foot painting entitled, “Self Inflicted Happiness” at the 8th Annual Desmond Mason Art Exhibition. (photo by Josh Welch)
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by Brent Weber Untamed, is the Science Museum Oklahoma’s new art exhibit. Formally called Untamed: The Mustang’s Plight and Behavior Through Art by Jennifer Cocoma Hustis. This exhibit explores the emotion and soul of America’s iconic wild horses through paintings, drawings and sculpture. Untamed opened last month and will run through March 1, 2014. Hustis seeks to create awareness through an interactive art experience which takes the viewer through the natural behavior of the wild horse and its journey from the Bureau of Land Management roundup to the mustang adoption program. “I’ve always been drawn to the horse and their behavior. I grew up around them but never had one of my own, but horses have always been there for me,” says Hustis. The exhibit includes an installation of a life-size mustang herd and integrates the latest research in equine behavior. The film, Wild Horse Ride by Alex Dawson will also be featured through the run of the exhibit. “There is something untamed, primitive and intuitive in all of us that I believe is awakened by a horse,” said Hustis. “There is seldom a child I meet who isn’t in awe of a horse. May we always offer a great appeal of gratitude to the horse and treat them with respect.” Science Museum Oklahoma’s Director of Satellite Galleries, Scott Henderson, sees this exhibit as an important connection between America’s historic, artistic and scientific connection to the mustang. “Jennifer has a vast knowledge and understanding of equine behavior,” explained Henderson, who curated the exhibit. “People will walk away from Untamed with an understanding not only of the plight of the mustang but the importance of behavioral science and how it can better our relationship with the world around us.” Known for her large-scale depictions of horses and wildlife which capture the emotion and soul of the animal, Hustis has also studied the art of horse whispering for more than a decade. She hopes Untamed leaves viewers of all ages with a sense of understanding, compassion and enthusiastic curiosity about mustangs and behavioral science. Jennifer Cocoma Hustis graduated with a Masters in Fine Arts and minored in sculpture while attending Pratt Institute in New York. She earned her Bachelor’s Degree of Fine Arts in painting at the University of Oklahoma and attended the Royal College of Art in London. Science Museum Oklahoma is located at 2100 NE 52nd Street in Oklahoma City. For more information, visit www.sciencemuseumok.org or call (405) 602-6664. The Satellite Galleries are open during regular museum operating hours, Monday through Friday from 9:00 a.m. to 5:00 p.m., Saturday from 9:00 a.m. to 6:00 p.m. and Sunday from 11:00 a.m. to 6:00 p.m.
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by Sherry Burnett Getting in a kayak at the Oklahoma River, Jennifer Holmes can leave her wheelchair at the dock – both physically, and mentally. “It’s relaxing, it’s challenging, and it’s a lot of fun,” said the retired Marine about the sport of kayaking. “When you get out there, you forget everything and just think about how to paddle. It’s very freeing.” Holmes discovered kayaking through OKC RIVERSPORT’s Adaptive Paddling program, a fully inclusive program specifically designed for people with physical, sensory and cognitive disabilities. “I wish I would have learned about kayaking a long time ago,” said Holmes, who was injured in an automobile accident nearly four years ago. “I am just now getting to be okay with being in my chair in public. Had I learned about kayaking earlier, I think it would have helped me get past the mental blocks many people have about being in a wheelchair.” Holmes feels the program helped her to connect with the wheelchair community and see what others who face challenges that she faces are able to do. “Lots of people don’t know they can do something until they see someone else in the same position doing it. That’s when you think, ok, if you can do that then I can do that too.” Getting on the water has inspired Holmes to take on new challenges. “When I was at the VA hospital in Houston after my accident, I heard about a program for veterans to go downhill skiing. I was too afraid of getting hurt to look into it. I think kayaking was a great way to get active. You realize you’re going to be okay – you won’t sink and because there are flotation devices attached to the kayak you won’t flip. Next year I’d like to try scuba diving, and get back into riding horses.” As a chapter of the national Team River Runner non-profit organization, the OKC RIVERSPORT paddling program offers active duty service members and veterans an opportunity to find health, healing, and new challenges through paddle sports. “I really hope more veterans get involved,” said Holmes. “I try to tell everyone I know about kayaking, especially the people who don’t get out. This is the most I’ve done in the last six months. It makes me feel normal.”
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Prepare Cornish game hen:
Butternut Squash mixture:
Start Cornish hens in a 350 degree oven stuffed with sage leaves, sprinkled with salt and pepper. Cook tied for 30-45 mins to an internal temp of 165 degrees while the rest of the meal is prepared.
makes 10-12 raviolis 1C butternut squash
Prepare Brussels sprouts: Wash, cut off stems and remove the outer leaves. Steam for 10 minutes or until tender. Add salt and pepper to taste and serve immediately.
Prepare:
1/2 C fresh squeezed lime
Select a small butternut squash and cut it in half. Leave the seeds in, spray with cooking spray and place the halves face down on a cookie sheet into 350 degree oven for 30-40 minutes or until soft. Scoop out the flesh with spoon after cooling and save in a bowl. Toast the pine nuts in the oven at 225degrees and watch closely. Depending on the fat content in the nuts it may only take 4-6 minutes for them to toast!
1C fresh squeezed orange juice
Mix in remaining ingredients.
1/4 C Agave nectar
Use ready-made Won Ton wrappers (Melisa brand are recommended). You’ll need two for each ravioli made. Wet all four sides of the wrapper by dipping your fingers in water. Use a teaspoon to place the butternut squash mixture into the center of each fresh Won Ton wrapper. Align the second wrapper with first and make sure the sides are wetted first. Press them together flat with the side of the hand. Use ravioli cutters (or a cookie cutter) to trim into final shapes.
Pomegranate Fizz: 1C Pomegranate juice
1/4 C Club soda The creator of these wonderful healthy dishes is Oklahoma’s own Executive Chef Robin L. Obert. In 2011 Chef Obert was appointed Executive Chef to Governor Mary Fallin. Soon following, Governor Fallin presented Chef Obert with an accommodation to acknowledge Obert’s furthering education and culinary expertise. Chef Obert is incredibly passionate about being involved in the hospitality industry. Obert graduated from Platt College’s school of Culinary Arts with the honor of Student of the Year. Chef Obert continues to push forward in her education on nutrition and healthy meals for Oklahoma youth and their families.
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1/4 C Italian cheese blend Ground cinnamon (pinch) 1 Tbs maple syrup 2 Tbs toasted pine nuts salt pepper to taste
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Bring water to a boil, then reduce to a simmer before dropping raviolis in one at a time. Do not allow stuffed raviolis to touch while simmering for 3-4 minutes or until pasta is done. Use a spider of slotted spoon to lift the ravioli out of the water. Plate immediately and garnish with unsweetened chocolate shavings and toasted sage leaves. To prepare the sage leaves, simmer them in butter or organic ghee until crispy.
This fall you can prepare food that fits your guests’ flare for flavor, health and their individuality. Cornish game hens are small two-pound birds that are ready to cook and the perfect size for each guest. Game hens became popular in Connecticut during the 50’s. These are easy to prepare and take less time to cook than a big traditional bird.
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by Robin Fernandez, Leadership Coach at Nature of Being What activities or experiences are your heart and soul longing for? Perhaps something you want to accomplish, someplace you desire to visit, something you’ve wanted to experience for a long time? Read on for the inspiration to do the things that you may consider being on your bucket list! This will inspire and assist you in listening, experiencing and listing the things your heart and soul are craving. Some people may call it a “bucket list,” or “fifty things to do before I die,” but sadly by the time end-of-life promptings urge you to act, you may not be in a position to do much about the list. So don’t wait, act now, and create a Live Life Now List! The first step is creating the list –Tune into the deepest parts of yourself through meditation, silence, writing, drawing, and listening to your emotions. Does your heart beat faster when you see someone scuba diving on television? Do you get jealous when your friend shows you photos of their trip to Costa Rica? Do you wish you had taken up tennis, horseback riding, or want to grow your own vegetables? Do you feel a sense of longing to attain that college degree? Do you get tears in your eyes because you need to tell someone you care and appreciate then? Are you infused with excitement when you think about participating in an archeological dig? Or maybe you just want to be more mindful about gratitude or living life more in-the-now. Knowing the reason why isn’t as important as listening to your feelings. To feel truly alive is to listen to and act upon the promptings (safe and healthy ones!) of our soul and emotions. Are you procrastinating doing the most cherished items on your list? Perhaps you
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are a perfectionist and conditions have to be exactly right for you to move on some of the items? Or maybe you believe some things on the list are selfish, so you aren’t giving yourself permission to take the time (or money) for yourself. If there are road blocks keeping you from experiencing the incredible adventures that await you on your list, then listen up and practice what Master Certified Coach Carol Courcy calls “Activate and Wear Wholeheartedness.” From her book, Save Your Inner Tortoise! Learn How to Cross the Finish Line Joyful and Satisfied, Courcy encourages wearing wholeheartedness, “allows you to transform from excessive procrastination; avoiding or postponing what is important; overwhelm; sense of inadequacy;” and other undesirable conditions, into “feeling a renewed sense of aliveness, fulfillment, and peace of mind as you complete day-to-day commitments.” Commitment toward a task or goal with wholeheartedness for just 20 minutes at a time is enough to move you forward without kicking you into overwhelm. Pair an accomplishment with a fun hobby like John Eldridge of Niagara Falls, Canada – he is a collector of all things GI Joe – and he took “Joe” for the hike up this mountain with photos all along the way! And don’t think it’s too late in life – get motivated by the oldest couple to make the climb, 84 and 85 year-olds, Esther and Martin Kafer who climbed the mountain for charity as a way to celebrate their 60th wedding anniversary. Now that is living an experience to the fullest!
Are you longing to climb Mt. Kilimanjaro to see the famous snows, or does that seem like an unrealistic, daunting task? Start with just 20 minutes of research – perhaps looking online for tour guides with a high summit success rate, or asking friends or colleagues if they know someone who has accomplished this feat. Watch an inspiring movie like “Kilimanjaro – To the Roof of Africa,” where the documentary’s mountain guide says “Kilimanjaro is a place where ordinary people come to do something extraordinary.” Holding the sign - left to right are: Derek Cowbourne from Toronto, Canada Mark Smith from St. Catherine’s, Canada John Eldridge from Niagara Falls, Canada Richard Cobb Frankford, Kentucky Alan Shorozy from Toronto, Canada
This trip and the sign being held up was in honor of Rich who died of cancer the year before.
Of many items on this writer’s bucket list, one was realized this past March when singing the National Anthem at a sporting event – a Pittsburgh Pirates/Tampa Bay Rays Spring training game at McKechnie Field in Florida, for a crowd of over 6,000. The traditionally sung version received kudos from the crowd and a compliment from the Pirates’ president. Next I’d like to sing the Anthem during a regular season sporting event! If you want inspiration for what you’d like to experience and to share your stories about your list, visit www. bucketlist.org and sign up to participate on the site that touts “10,000 things to do before you die.” Note before you visit the site – the rotating suggestions of stuff to do will make you realize how many more things you’ll want to add to your list!
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by Mark Bravo To chronicle the last two decades of Amy Downs’ life is to epitomize the definition of defying the odds. The unlikelihood of her journey to wellness, becoming a quality cyclist, running a marathon - even being alive, makes her plight one unlike any you’ve come across. What finally moves someone to alter their life course so drastically that the results dramatically impact those they touch, in essence raising the calibration of the world around them? Amy Downs likes to say, “It’s not what happens to you that counts - it’s what you do with it!” Quotes are a pivotal part of Downs’ life. They are part of the formula that keeps Downs aspiring toward her goals. Keep the aforementioned quote foremost in your mind, because the timeline of events unfolding offered Downs, time and time again, roads that might have taken her down very different paths. The date is April 19, 1995. Downs is at work speaking to an office mate literally inches away. In an instant, the young lady disappears, and when Downs gathers her senses, she too is in a different place. She doesn’t know where, only that she can’t move. The rubble of the Oklahoma City Federal Building bombing is where she landed. Downs can literally touch, but not see a rescue worker, but when threats of another bomb forces all the rescuers to depart the perimeter, though he promises to return, her hopefulness turns to despair. At 350 pounds, she ponders what was left undone in her life. Those thoughts are focusing in great part on not having taken control of her health. After 6½ hours, with the same rescue worker present, Downs emerges. Something was different though. “Buried for over 6 hours I had lots of time to think about regrets I had. I vowed to live my life differently and with purpose if I made it out alive. It took several years to get through the trauma and devastation but as I emerged from it I kept true to that promise. First, focusing on my spiritual life, next going back to school to get my degree, then my masters.” All the while, the unfulfillment brought on by her obesity remains paramount in her mind.
January 2008. “You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do.” Eleanor Roosevelt Mayor Mick Cornett’s initiative ThisCityIsGoingOnADiet.com gets Downs’ attention. Twice more she begins a diet to deal with the weight she gained in her early 20’s, and twice more her attempts are unsuccessful. “That saying about the definition of insanity being repeating the same action and expecting different results kept entering my mind, and I knew I had to change something drastically. I talked to doctors about bariatric surgery, and my two surgeons explained very honestly all the risks involved, and stressed that bariatric surgery was only a tool and in order to be successful you had to change your lifestyle, eating healthy and be active.” Surgery was scheduled for July, 2008, and in short order Downs lost 100 pounds, but then the progress stopped. What she feared down-deep she knew she had to face: it was time to start exercising. “I realized that it was time to exercise. In January 2009, I entered the gym for the first time. I remember seeing all those mirrors and wondering why in the world they felt they had to put that many mirrors up. I didn’t want to look at myself even though I had lost a significant amount of weight. I still had so much more to go. I lasted 5 minutes on the elliptical and then had to just walk on the treadmill.” By April, 2009, the gym had become integral in Downs’ life, so when her sister took her for a bike ride around Lake Hefner, a chain of events began that altered the course of her life: “I rode all the way around Lake Hefner! I felt like Lance Armstrong. I remember being so shocked at all the people out on the trail walking, jogging, roller blading, riding bikes, etc. Where did this secret society come from? I thought everyone
sat around on the couch eating CheetosTM and watching biggest loser. She encouraged me to participate in a community bike ride called the Red Bud Classic. I did the 10 mile ride and they gave me a medal and pancakes at the end. I was hooked.” Late April, 2009: “You cannot discover new oceans unless you have the courage to lose sight of the shore.” - unknown Downs passes out medals at the Oklahoma City Memorial Marathon, as is the race custom for survivors of the Murrah Building bombing. She makes a rash statement that she will run in honor of her friends who were killed that day in 1995. An employee at the time of Federal Employees Credit Union, 18 of her 33 co-workers perished. She’s never run before, but the momentum built while transforming her body and life, somehow instills a quiet confidence that she can do anything she puts before herself as a goal. August, 2011: “Go confidently in the direction of your dreams. Live the life you’ve imagined” Thoreau “Running has never been on my radar…it’s not anything I ever thought I could do. The cycling continues, but running is a different animal. I keep going back to the confidence built from the fitness progress I’ve made, and believe that at some point I’ll be a runner.” Downs hires a running coach and her first effort produces roughly a 15-minute mile. It’s all she can do, and it’s enough to keep her coming back for more. By the end of 2011, with her first 5K run under her belt, her aspirations and fitness (with another 20 pounds shed) ramp up again. Now, with her sights set on the Oklahoma City Memorial Marathon. Everywhere Downs goes, her story of survival, transformation and rebirth is discovered, and she’s happy to take time to speak to anyone who asks.
The weekend of the Little Rock half marathon in early March 2012, she catches the attention of everyone - from a cancer patient seeking hope, to Runner’s World magazine’s Bart Yasso. The half marathon becomes one of the seminal moments in Downs’ trajectory as an athlete. Two weeks before the OKC Memorial Marathon, with training in the books, she takes to the bike into that same Red Bud Classic event that started it all - this time as a fit, confident athlete. Another roadblock, and it could’ve been much, much worse. During the 50-mile ride, a tandem bike collides with Downs, flattening her helmet and knocking her out. An ambulance ride, predominant road rash and a concussion later, she texts her coach (an act she must take my word for…she has no recollection) and asks if she can still run the marathon. I assure her because I’m certain that if the doctor clears her to start, she’ll run her first marathon. “At some point I learned it’s not all about the clock. It’s not even all about losing 200 pounds. Those are components that keep you aspiring, keep you hungry…what really makes it worth it, though, is that you can show you’re in charge of your own life, and nothing or no one else.” Downs takes the starting line Sunday, April 29, 2012, embarking upon unfamiliar territory. This has become a recurring theme in her life, and is the template for many speeches she gives for the Oklahoma City National Memorial. The first half of the race goes as hoped, with Amy sticking to her plan and methodically logging mile after mile. Then at the 12-mile point, a knee that grew troublesome after the bike accident becomes angry, and Downs all at once finds herself in a “fight or flight” war of attrition that persists the remainder of the race. Down’s is greeted at the home stretch by a recent friend of mutual admiration, Camille Herron, who having set the women’s course mark in the marathon that day has stayed on to welcome Downs to her first marathon finish line. Her coach Continued to page 40
A Transformation: Little by Little Amy is a New Woman has the pleasure of announcing her through the finish line. Although Downs has felt the disappointment of not having run the race as fast as she hoped, the realization that her 6 ½ hour finish is exactly the amount of time she had been buried in the Murrah Building bombing feels like poetic justice. She’s reminded that her ultimate goal has been reached. Downs again finished what she started!
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2013….and beyond. “We can only be said to be truly alive in those moments when our hearts are conscious of our treasures.” Thornton Wilder As Amy’s running coach these last two years, the physical accomplishments and transformation I’ve witnessed, while indeed most noteworthy, are not what I count as her greatest accomplishments. What sticks to you with Amy is that you feel the 200 pounds lost, marathon run, and the many longdistance cycling events are simply her “vehicle” for helping others discover there is a path beyond whatever it is that might be holding them back in life. Amy plans to include four 100-mile cycling events. One of these was just completed as part of her honeymoon. Downs recently married another cyclist, Terry Head on July 6 2013. This all leads to September 2014 when I hear we’re aspiring to the Half Ironman distance at the Redman Triathlon. She tells me I’ll be coaching her, but often in her presence I wonder who truly is the coach, and who the pupil. Mark Bravo is an author, public speaker, freelance writer and running coach in Oklahoma City. His book: “MOMENTUM: 77 Observations Toward A Life Well-Lived” can be found at runbravo.com.
Amy’s four paths to ‘never giving up’: Positive Attitude. Simple.You have to have one or you won’t make it. I had to see the best in these situations or I would have given up particularly the crash before the marathon. Write the Goals Down. I take stock of what I want frequently and write it down where I can see it and reference back to it. Find others to hold you accountable and support you. It is always easier to accomplish a goal with others. The buddy system works. Tell others about your goals so they will help hold you accountable. Never give up. When you have an addiction (such as overeating or whatever) you do whatever it takes to free yourself. Also, understand the battle is there for the rest of your life and when you fall - you get back up no matter how many times you fall. You always get back up because you can never give up. As long as you never give up, you are succeeding.
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Join us for this very special event & meet our highly skilled practitioners who are devoted to their practices as well as their own continual growth and expansion. Enjoy free chair massages, product give-a-ways, superfood snacks, drinks and a special grand prize drawing!
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The Role of Vitamin D in Good Health by Nan Bertone, RN
Vitamin D plays a major role in keeping our bones healthy, especially when we’re young and in our later years. Several studies indicate that low levels of Vitamin D affect our immune system as well as being associated with multiple sclerosis and some forms of cancer, although supplementation with Vitamin D as a treatment is still being studied. While lack of Vitamin D does not actually cause these diseases, it can leave the body unable to fight them off. Your body relies primarily on natural sunlight to convert Vitamin D into what’s called calcidiol in the liver. Calcidiol can be measured in blood test. A portion of the calcidiol is converted in the kidneys to what is called, calcitriol which regulates calcium and phosphate levels and promotes bone health. Low circulating levels of Vitamin D are associated with increased mortality, especially in older women. They are also closely linked to diseases related to weakened immune system status and we become more susceptible to infections by influenza viruses, tuberculosis and possibly even HIV. Diseases linked directly to vitamin D deficiency include rickets in children as well as osteomalacia and osteoporosis in adults. These conditions cause softening and low density in bones, making them more susceptible to injury. In more recent years, many people tend to avoid sun exposure. This has contributed to an increase in Vitamin D deficiency and more cases of depression. As there are not a lot of foods that contain Vitamin D naturally, so getting plenty of sunlight as the days get shorter can benefit you in many ways. Ten minutes of sunlight (if you are fair skin) may be all you need each day in order to synthesize up to 10,000 units of vitamin D naturally and fight depression!
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What Can You Do? • Don’t avoid the sunlight all the time it is still the primary source of Vitamin D. A sunscreen with an SPF of 8 can block absorption of Vitamin D by 95% and taking supplements will not work properly without some sun exposure. As little as 30 minutes of sun exposure can produce large amounts of Vitamin D. • Eat foods that contain Vitamin D such as mushrooms (portabella & shitake), alfalfa, fish liver oil, fatty fishes (catfish, salmon, sardines, tuna), eggs and beef liver. Drink fortified milk. • Know your Vitamin D level and check it periodically. The normal level for some reference labs is 30.0-100.0 ng/ml. For some older people it should be higher than that to prevent brittle bones. • If advised by a physician, naturopath or nutritionist; take the proper supplements recommended for your age and gender. Like many vitamins, it is possible to take too much of a good thing. Taking large amounts of supplements may seem to be the way to stay healthy, but Vitamin D can cause metabolic issues if taken in large quantities. By visiting with a nutritionist or naturopath, you can get the advice you need to stay healthy this fall.
Foods rich in vitamin D For more information on Vitamin D testing you can contact Linda Lonkerd, Laboratory Manager, at Personal Health Partners – 405-330-5755.
Dr. Robert E. Cooper
Fellow of the American Academy of Optometry, Board Certified
405.946.4398 Dr. Cooper Eye Care - 3330 NW 56th Street
Oklahoma City opposite Baptist Hospital at Northwest Medical Center
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Sugar is the most highly abused and addictive drug in the world and here’s why: The top two crops harvested worldwide are sugar cane and maize, respectively. Over 1,850,000,000 tons of sugar cane are produced each year followed by number two on our list, maize, which is barely half of that at 900,000,000 tons! Go ahead, let that sink in a minute.
If you see any of these names on food labels - you’re eating sugar. Americans are addicted to sugar and may not even know it. Yes—even you! In fact, California-based endocrinologist, Dr. Robert Lustig, thinks America needs to go to rehab for sugar addiction. According to brain scans, sugar is as addictive as cocaine. It causes a euphoric effect that triggers dopamine, the chemical that controls pleasure in the brain. To satisfy this craving, the average American eats a third of a pound of sugar every day — 130 pounds a year.
Sugar is in everything. Canned fruits, pasta sauce, condiments like ketchup and BBQ sauce, dry cereals, granola, yogurt, jellies, peanut butter, salad dressings, milk, sports drinks, coffee creamer, chips, crackers, the list goes on and on and on.
Be aware of the sugar aliases printed on labels. Companies go to great lengths to disguise sugar in the ingredients list by using these other names: Corn syrup solids Crystallized fructose Date sugar Dextrin Dextrose Diastase Diastatic malt Evaporated cane juice Fructose Fruit juice Fruit juice concentrate Glucose Glucose solids Golden sugar Golden syrup Grape sugar 44
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Agave nectar Agave syrup Barley malt Beet sugar Brown rice syrup Brown sugar Buttered syrup Cane sugar Cane juice Cane juice crystals Carob syrup Confectioner’s sugar Corn syrup High fructose corn syrup Corn sugar Corn sweetener
Grape juice concentrate Honey Invert sugar Lactose Malt Maltodextrin Maltose Maple syrup Molasses Raw sugar Refiner’s syrup Sorghum syrup Sucanat Sucrose Turbinado sugar Yellow sugar
HELPFUL TIPS: 1. Understand and admit you have a sugar addiction and rid your pantry of all offenders. 2 Get in the habit of reading labels and know which items should never make it in the shopping cart. 3.
Recognize that starchy carbohydrates can have the same effect as sugar. White breads, white rice, pastas, pretzels, chips, and crackers are amongst the worst but we usually don’t think of these as sugar.
4.
Remember, eat your calories—don’t drink them. Avoid juices, sports drinks, and carbonated beverages. Even those that are artificially sweetened will cause heightened sugar cravings.
5. Fill up on fruits, vegetables and fiber from whole grains. 6. You will have sugar cravings. When you do, know that it is temporary and will pass given enough time. Opt for fibrous fruit and veggies instead. 7. The longer you go without sugar, the less you will crave it. The first two weeks of withdrawals are always the most difficult. 8. Never go to the grocery store hungry. 9. Get to know your spices…these will become your greatest allies! 10. Reduce the number of times you eat out per week. You don’t really know what you’re eating. 11. Don’t let the scale be the bottom line. It’s not all about weight loss. 12. Exercise. Exercise. Exercise. Originally from San Antonio, Jeremy Minihan came to Oklahoma in 1995 while pursuing his education and playing college basketball. His passion and competitive drive for health and fitness is what ultimately catapulted him to one of the industries best and most sought after training coaches. Over the last 15 years Minihan has immersed himself in the fitness industry by attending countless coaching seminars, earning certifications, enrolling in nutrition and exercise physiology courses, studying human behavior and motivation, as well as well as becoming a leader. Minihan is an expert physique coach, an innovator and true artist of his trade. Contact jeremy@sizeandshapefitness.com Thrive Oklahoma
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