209 Healthy Living - Issue 6 - July/August 2015

JULY/ AUGUST 2015 • ISSUE 6

TEAM IN TRAINING EAT LESS

MEAT

APP REVIEW

BODY SPACE BIKING

17- MILE DRIVE

MOVING TIPS FOR SENIORS

ALL

NEW!!

“Tomorrow’s Medicine for Today’s Lifestyle”

Located within The Tower Health & Wellness Center Tower Center for Better Hearing

Gary L. Thiele, DDS “Symphony of Smiles”

Tower Cosmetic Surgery & Laser

Gateway Kidney & Hypertension

Tower Ear Nose & Throat (E.N.T)

Romeo Medical Clinic

Tower Pathology, Inc

Romeo Orthopedic Surgery

Tower Pharmacy

The Flowery

Tower Physical Therapy

Toscana’s Catering & Event Center

Tower Surgery Center

Toscana’s Ristorante

Eterna Medi-Spa & Salon

Turlock Pulmonary & Sleep Specialists

Fatemeh Pazouki, M.D. OB/GYN

Work Wellness

1801 Colorado Ave. • Turlock, CA • (209) 216-3400

Serving Generations of Families Since 1876

State of the Art Funeral Home.

All funeral and cemetery

Traditional Chapel with 400 seat Capacity.

arrangements are cared for

Lush and Scenic Grounds.

Call today for your FREE

In House Flower Shop.

planning guide.

in one convenient location. www.turlockmemorialpark.com

40389_2

425 North Soderquist Road, Turlock, CA 95381 • 209.632.9111 • Lic # FD1843 CML# COA114

CONTENTS 12

Vol. 1 No. 6 ● July/ August 2015 PUBLISHER Hank Vander Veen GENERAL MANAGER Drew Savage EDITOR Kristina Hacker

FEATURE

CONTRIBUTING WRITERS & PHOTOGRAHERS Elizabeth Arakelian Teresa Hammond Jacob Hiykel Melissa Hutsell Marg Jackson Claudia Newcorn

12 Team in Training

SHAPING UP 5 Fitness & Beyond 6 App Review

ART DIRECTOR Harold L. George GRAPHIC DESIGNERS Mackenzie Alameda Jaime Ramirez ADVERTISING DIRECTORS Chuck Higgs Taylor Phillips

OUTDOOR LIFE

8

8 17-Mile bike ride

THE DOCTOR IS IN 10 Elite Urgent Care 11 Dr. Scott Colquhoun

SENIOR HEALTH

SALES & MARKETING Beth Flanagan Nina Frisby Maureen Jerner Tara Levy Krista Messer Vicky Norman-Eddy Colette Robison Corey Rogers Melody Wann Doreen Wynn SPECIAL CONSULTANT Larry Dovichi

14 Health Risk Assessmen 15 Moving tips 16 Boost brainpower

INNER PEACE 18 Feminine strengths

18 22 SMART EATS 20 Eat less meat 22 Vegetarian Tortilla Bake

To advertise in 209 Healthy Living, call Manteca • 209.249.3500 Oakdale • 209.847.3021 Turlock • 209.634.9141 209 Healthy Living is published 6 times a year 138 S. Center St. • Turlock, CA 95380 Comments: khacker@209magazine.com www.209magazine.com ©Copyright 2015. 209 Healthy Living All rights reserved. Reproduction in whole or in part of any text, photograph or illustration without written permission from the publisher of 209 Healthy Living is strictly prohibited. The opinions expressed in 209 Healthy Living are those of the authors and do not necessarily reflect the view of 209 Healthy Living mangament or owner. 209 Healthy Living assumes no responsibnility and makes no recommendation for claims made by advertisers and shall not be liable for any damages incurred.

SHAPINGUP

Breaking Down

PHYSICAL BARRIERS

By TERESA HAMMOND

T

he novelty of being a two-time marathoner at age 11 is one lost on Jiya Jimenez.

Add on to that living with spina bifida since birth, the first four years of her life spent in an orphanage crib in India and now living life in a wheelchair—still no big deal.

Eleven-year-old Jiya is the living definition of inspiration.

As I look to new opportunity for challenge and continue to work on physical and mental growth, it’s hard not to be inspired by those who surround me.

Young Jiya is the adopted daughter of Jesse and Jenni Jimenez of Stockton. She is the youngest of four and their only daughter. Among the many things she enjoys, Jiya loves to race.

So much so she completed the LA Marathon in 2013 and 2014 as a member of Team Spina Bifida, raising money and awareness for a cause close to her heart.

“I felt like kinda nervous,” she said of her first full marathon (a 26.2 mile distance), “but now I get excited.”

“They were the first children on Team Spina Bifida,” mom Jenni shared of Jiya and her older brother Enrique, their biological son who also has the developmental disorder. “They were also the first on the team with spina bifida and in a wheelchair. It worked out well because they had parents who could run with them.”

Jiya began ‘running’ at age 7. Both of her parents are avid runners.

“That was very long,” Jiya said of her first LA Marathon, which she completed with her family in just a little over six and a half hours.

Jiya Jimenez, 11, with mom Jenni As mom Jenni made sure as they discuss future goals for the wheelchair athlete. The avid ‘runner’ has her daughter stayed properly completed dozens of races including fueled, hydrated and comthe LA Marathon in 2013 and 2014. fortable, Jiya was busy taking

“Just her zeal for life keeps us going. She really lives life.

She knows in that little heart of hers that she is blessed.”

—Jenni Jimenez in the beauty of her ability.

The 11-year-old is what the purist would call a ‘true’ runner. She does not use music, e-books or any electronics when she races. In her words she “just keeps wheelin.”

“People would get on their knees to high five her,” Jenni shared. “It was the energy exchange that kept her going.”

This was not the life many might have envisioned when the India native was born and turned over to the Ashraya Orphanage in Bangalore, India. A child with challenges too big for many to face, but not the Jimenez family.

As a result of her condition, trips to the hospital and extensive stays are not foreign to Jiya. Much of her care is dependent on her family.

“She’s been on her deathbed I don’t know how many times,” her mom said.

“Just her zeal for life keeps us going. She really lives life. She knows in that little heart of hers that she is blessed.”

For Jiya, the dreams are simple. Like most children she wants to run and run fast. Physically for her that will always be from a chair, but that does not restrict the dream.

“It feels good to push all by myself,” she said. “Sometimes I go out ahead of my mom. That feels pretty good. I feel pretty happy by myself.”

“It won’t be much longer before she’s going to outpace me,” Jenni confessed.

“I’m having a good time,” Jiya continued. “Being there with my friends, we’re all just having fun.

“I can do anything. I can run races with my parents and my brothers. You can’t just give up. You have to try harder so you know you can do it.”

To read more of Teresa Hammond’s Fitness and Beyond articles, pick up a copy of 209 Magazine at the Manteca Bulletin, Oakdale Leader or Turlock Journal. ● JULY/AUGUST 2015

5

SHAPINGUP

APP REVIEW S

BODYSPACE

By JACOB HIYKEL

6

209HEALTHYLIVING

ummer is half way done and if you are anything like me, your New Year’s resolution of shedding a few extra pounds has now become your fall resolution. If you are a beginner, just the task of choosing how to lose weight can be daunting.

There’s yoga, CrossFit, cycling classes and the list goes on. Not to mention some of these options can be costly. Take CrossFit for example, depending on where you go prices can range between $50 for a single month with no contract to $145 a month with the stipulation that you sign a year contract. If you are looking for a great place to get started whether you don’t know what exercises to do, or you lack motivation and are looking for like-minded individuals, BodySpace is for you.

BodySpace is a free app by Bodybuilding. com. BodySpace is a social media forum where you can meet people, post progression photos as you get closer to your goals and use or create your own workout program to suite your fitness level.

Pros: • Select a workout program made by a professional or a member of BodySpace.

• Track your workout with videos that demonstrate how to perform an exercise. If you weight lift, the app also has a built in weight and repetition counter as well as timer to keep you on track with completing your workout in a suitable amount of time to maximize results.

• As you progress, your weight loss and/ or weight gain due to muscle building will be updated as you progress through your transformation.

• At the end of each workout you can list how motivated you were during your workout on a scale of 1-10 and also give your overall mood after completing your workout on a scale of 1-10. This will help others on BodySpace motivate you.

• Professional Trainers such as Kris Gethin (whose program I am personally getting great results from) is on BodySpace to help with any questions you have, whether it’s about supplements, exercises, stretching etc.

Cons: • On occasion when you track a workout and try to mark it as completed, the next day when you check into BodySpace it will give you a push notification telling you that a workout is incomplete, even though you already completed it.

I give this app 4.5/5 stars. ●

Our Services: Funeral Service Burial • Cremation Free Veterans Planning Guide Military Funeral Honors CA. FD. Lic. #1392

DR. AMANDA FARLEY provides quality, compassionate, comprehensive dental care along side my extremely talented and friendly staff.

• Implant Restorations • Emergency Dentistry • Crowns & Bridge work • Fillings Lakewood Memorial Park and Funeral Home were built on a basic belief in community responsibility and service. In 1982, a funeral home was added to the cemetery, now called Lakewood Funeral Home.

We are proud to be a member of the Dignity Memorial® network of more than 1,800 funeral, cremation and cemetery service providers.

900 Santa Fe Avenue Hughson, CA 95326

209-883-0411 www.lakewoodhughson.com

1213 Coffee Road, Ste. C • Modesto, CA 95355

209-571-3006

JULY/AUGUST 2015

7

OUTDOORLIFE

By CLAUDIA NEWCORN

8

209HEALTHYLIVING

I

’m a “scenic” cyclist. When it comes to biking, I’m in it for what there is to see, and the Pebble Beach 17-Mile Drive offers a perfect ride with its visual feast of twisted Monterey cypress forests, gorgeous coastal panoramas, golden beaches, and sneak peeks at the extraordinary homes of the rich and famous.

A many-splendored ride Situated between Pacific Grove and Carmel on the Monterey Peninsula, the 17-Mile Drive loop first opened in 1881. As the area developed, the route shifted, yet still remains exactly 17 miles long.

The Drive charges an entry free for cars, but it’s free for cyclists.

From the Pacific Grove Gate entry, the road swiftly descends to the coast, swinging along Spanish Bay’s south side, before curling towards Point Joe and China Rock, named in honor of the Chinese fishing villages once situated in the area. With surf frothing over promontories against a backdrop of the infinite navy-blue Pacific Ocean, it’s a natural photo op.

Bird Rock is for the birds – literally. These guano-whitened heaps of rock jutting from the ocean provide safe haven for nesting cormorants as well as other species. Near Seal Rock, listen for honking seals, happily sunning themselves or arguing on the rock’s crest. Fanshell Overlook provides a sweeping vista of the route you’ve just covered. And then, it’s into the woods.

This is when biking 17-Mile Drive is actually becomes even more fun than driving it. The second half of the ride snakes up a short steep hill, narrowing as it enters into a cypress forest, before twining its way among the mansions of the rich and famous. Stand up on your pedals, and you can often peer over the walls to glimpse architecturally stunning homes. It’s also easier to stop and stare through gates. Cars can only stop in designated areas.

The multi-million dollar homes are built on a grand scale. The architecture

ranges from eclectic to elegant, from uber-modern to Spanish missionary.

On one ride, I stopped to chat with a carpenter who was hand-hewing, then smoothing down roof rafters from a massive pine. He shared that the demand for distinctive architecture and unique interior facets draws many artisan crafters to the region.

Ancient Monterey Cypresses Although planted elsewhere, the Monterey cypress only occurs naturally in two places in the California, both on the Monterey Peninsula – and 17-Mile Drive passes through one of them. Pause at Cypress Point Overlook to view the rugged Pacific coastline twisting southwards. A short pedal beyond is Crocker Grove, a 13-acre nature preserve that hosts numerous native species. It’s a good place for a break and to take a nice hike to see the “granddaddy” of all Monterey Cypresses.

The road treks along through the forest, opening to a reveal the 250-year old famous Lone Cypress clutching the ragged rocks of a steep promontory. One of California’s most recognized and photographed landmarks, it’s protected from any contact. Visitors can hike down to a viewing platform, or enjoy the view from the roadway overlook. The Drive then meanders through Ghost Grove, an eerie gathering of living and dead cypresses, trunks bleached white by sea spray and sun.

A final downhill roll and you’ve arrived at Pebble Beach Lodge in Stillwater Cove. There’s an old street clock that makes a great photo op – take a selfie to prove you’ve really been there!

At this point, the Drive loops back, making a steady climb up the ridge for a great view of Monterey Bay, and then wanders back along the ridge through pine groves and homes, passing Huckleberry Hill and the Poppy Hills Golf Course, as it heads back to the Pacific Grove Gate. Many cyclists choose instead to turnaround and enjoy the coastal portion of the ride from a different angle. ●

IF YOU GO So you can’t get lost, the 17-Mile Drive loop is marked by a dashed red line. You can download a map which outlines the route and its highlights to plan your ride (pebblebeach.com/ activities/explore-the-montereypeninsula/17-mile-drive). Motorcycles are not permitted on the Drive.

The first part of the ride from the Pacific Grove gate allows ample shoulder space for bikers. Starting at Spyglass Hill, you share the road with traffic, and biking single file is a must.

Classified as an easy-to-moderate ride, morning through early afternoon is the best time for your trip, as traffic is minimal.

Expect temperature shifts as the Drive passes through a variety of topographies – bring layers. Contrary to what normally happens in mountainous areas, it usually gets warmer instead of cooler as you climb because the cooling influence of the ocean does not reach the higher elevations. Do bring plenty of water and a picnic, as there are no places to stop for food until you reach the Pebble Beach Lodge.

JULY/AUGUST 2015

9

THEDOCTORISIN

By MARG JACKSON

W

hile it used to seem like a scene only in a science fiction movie, now it is becoming more commonplace to ‘teleconnect’ – and pretty soon you will be able to do that with the medical staff at Elite Urgent Care in Modesto.

Dr. Amrik S. Basi, M.D., board certified in Family Medicine, is bringing urgent care to an elite new level.

His McHenry Avenue office offers state of the art equipment and patient care that is hard to find elsewhere.

“We are in the black building on McHenry, on the third floor,” Dr. Basi explained. “We are a start-up, state of the art urgent care, and we are set up like an emergency room.”

The physical address of the building is 1524 McHenry, Suite 340 in Modesto but, as Dr. Basi indicated, even that won’t be necessary for some people. Plans are in place for patients to be able to connect with the staff via telecommunications, negating the need for travel to the office. With an appointment time and a specific code, patients can get on their computer and connect with the doctor ‘face to face’ no matter where in the world they are.

It’s all part of making health care more accessible, Dr. Basi said.

“We are going to do occupational health here in a much different way,” he explained.

Hours for Elite Urgent Care are 8 a.m. to 8 p.m.

Monday through Friday; 9 a.m. to 6 p.m. Saturday and Sunday. There is also on call availability for after-hours emergencies.

The Elite Urgent Care brochure promises “The very best of urgent care services without the E.R. wait” and Dr. Basi said they do operate very much like an emergency room, treating patients quickly and efficiently.

“We have seven E.R. bays, exam rooms, labs, we have X-rays next door,” he said. “We also have a double O.R. here also.”

Along with now starting up the urgent care center, Dr. Basi previously worked in occupational health at St. Joseph’s Medical Center and has served as the Occupational Health Director for Oak Valley Hospital in Oakdale for the past 10 years. He remains in the Oak Valley post, in addition to the Modesto site work he is now doing.

With a background in family medicine, Dr. Basi said a goal is to offer family care “down the road”

10

209HEALTHYLIVING

at the location, but right now the focus is on the occupational medicine and the telecommunications aspect of treatment.

He also is working with large local companies for installation of ‘Telecarts’ onsite so employees can connect with a doctor when the need arises.

At a cost of $50,000 to $120,000 per telecart, Dr. Basi said they connect worksites to the physician.

Anywhere there is an Internet connection, patients can be ‘seen’ by the doctor.

“With the telecart, I can be here and you can be there, I can look in your throat, look in your ears, listen to your heart, from anywhere in the world,” he said.

There’s also the option of seeing a patient physically at the McHenry Avenue site, but teleconnecting with a specialist elsewhere for a consult. Plus with their labs onsite, Dr. Basi said he can have test results back “within 60 seconds” as opposed to the next day.

Excited as he is about the McHenry Avenue location and the state of the art facility that has been developed there, the telemedicine is also cause for celebration.

“My telecommunications system is all set up, ready to go,” Dr. Basi said, estimating that within a couple of weeks, they will be available for the telemedicine appointments.

“It is going to change the way medicine is practiced,” he said.

Open for just a few months now, Dr. Basi said his original formula called for seeing five to six patients per day. So far, he noted, they are averaging 12 to 15.

“And we haven’t even started the occupational or telemedicine yet,” he added, noting the patients seen now are mostly in the urgent care category.

Along with Dr. Basi, the staff includes an M.A., receptionists and phlebotomists. “We are open every day of the week, as we get busier and as I hire more staff, then we will start staying open longer,” he said.

Elite Urgent Care offers vaccinations, treatments for cough, cold and flu, allergies and asthma, ear and eye infections, treats lacerations and minor burns, sore throats and sinus infections, offers lab tests and X-rays, handles headaches and migraines, offer physical examinations and more.

“There’s not a whole lot we can’t do here,” Dr. Basi said.

Contact them at 209-846-3176 or visit www. eliteurgentcare.net. ●

Meet the Tower’s new orthopaedic surgeon, Dr. Scott Colquhoun

By ELIZABETH ARAKELIAN

T

he medical community in Turlock is now playing host to innovative technology in the field of orthopaedic surgery since Dr. Scott Colquhoun’s arrival at the Tower Health and Wellness Center’s Romeo Medical Clinic.

A native of Denair, Colquhoun left the Central Valley to pursue his education and most recently laid roots in North Carolina. However, in the past year he has relocated to Turlock where he founded the Department of Orthopaedic Surgery at Romeo Medical Clinic.

“I saw it as a tremendous opportunity for both patient care and professional development,” said Colquhoun of his return to the Central Valley.

At his new position Colquhoun has brought with him a wealth of knowledge, namely the direct anterior approach to hip replacements, or performing surgery with the patient on their back by going in from the front of the hip. While the approach is not new, it is becoming increasingly popular as it is less invasive and allows the patient to recover faster.

“We tease muscles apart rather than cutting them. It’s the ‘muscle sparing’ approach,” explained Colquhoun. “People are starting to realize that patients do better in the short term and there are advantages such as a decreased likelihood of dislocation when we do surgery from the front.”

One institution that saw value in investing in the anterior approach is Emanuel Medical Center, which purchased a $100,000 Hana table upon Colquhoun’s arrival. The Hana table is unique in that it facilitates the anterior approach surgeries and is a luxury in many hospitals as even larger communities, like Modesto, don’t have the table.

“It’s certainly an investment in patient care,” said Colquhoun.

Colquhoun has also made strides to offer his patients the best care possible through his own interest in orthopaedic surgery innovation. Recently Tony Romeo, a fellow physician and sibling of the Romeo family of doctors in the Tower Health and Wellness Center, visited Turlock. While in town Colquhoun operated on a select handful of clients with more complex surgical needs alongside Romeo, who is also the Chicago White Sox team physician.

“I had listened to him lecture and knew the caliber of his work, but to be in the operating room with him was the opportunity of a lifetime,” said Colquhoun. “It was special.”

Romeo will be returning every six months to operate on select clients, but in the meantime Colquhoun is focused on providing his patients the best care possible, something he feels he is able to accomplish through the Tower Surgery Center.

Colquhoun is able to perform joint replacements at the Tower Surgery Center and then have patients walking the next day — a feat for the physician and patient alike.

“It is cost effect for the patient and we can still deliver excellent care because we use the best parts. We don’t compromise anything,” said Colquhoun.

The Surgery Center’s comprehensive care is only made better by patient-matched instrumentation technology Colquhoun utilizes that allows him to customize the surgery prior to entering the operating room. More nuanced information means Colquhoun can better align patients’ expectations of their experience preand post- operation.

“It’s like concierge medicine. Every patient has my cell phone number to contact me as they need,” said Colquhoun. “It’s unique to the Valley and certainly to the area.”

Colquhoun’s mission is clear: to get patient’s back on their feet to enjoy life as soon as possible. ● JULY/AUGUST 2015

11

FEATURE

CLOSER TO THE FINISH LINE,

CLOSER TO A CURE T

By MELISSA HUTSELL

he non-profit Leukemia and Lymphoma Society has helped to raise more than one billion dollars for lifesaving research through endurance sports training. The national organization, which includes local chapters such as the Northern San Joaquin Valley’s Team in Training, gathers participants from around the U.S. to raise funds and awareness for research and support by competing in marathons/half marathons and triathlons.

Participants from Merced, Stanislaus, San Joaquin and Tuolumne counties are training to walk, swim, bike and run in events such as the San Francisco Nike Half Marathon, Santa Cruz’s Ironman and Pacific Grove’s Triathlon. To prepare for the feat, each team member will spend several months training and fundraising under the guidance of certified coaches.

“The participants get a training schedule that includes workouts to be done on their own between the group workouts,” said Angela Schut, a Team in Training run/walk coach. “We provide information on nutrition, injury prevention and shoe clinics to keep

12

209HEALTHYLIVING

everyone healthy during our training.”

Schut joined Team in Training in 2008 and has since run 30 marathons, and counting.

“Joining Team in Training is a life-changing event.

Every endurance event is a huge accomplishment because no matter how experienced you are as an athlete, an endurance event is never easy,” she said.

She added that anyone with a passion for saving lives can compete, no experience is necessary.

“We have participants who have never done a 5K all the way to participants who have run the prestigious Boston Marathon. The run/walk team has the option of half or full marathons for both walkers and runners,” said Schut.

Sabrina Santos, participant, volunteer and mentor with LLS, said that training with the team provides a support network found nowhere else.

“The coaches, mentors and captains are dedicated to your success,” she said. “We like to say ‘Train like someone’s life depends on it…. because it does.’”

Both Schut and Santos agree that the support of the

team environment is invaluable. “When you are training and fundraising alongside others, a great bond forms,” said Schut.

“We are challenging ourselves with our training, but we do it for a more important reason than just crossing a finish line; we are trying to make a difference for those with blood cancers. We are helping those who are currently in treatment and those who will be diagnosed in the future, and all the while remembering those who lost their fight.”

Perhaps the biggest motivation for each team member is seeing the difference they have made.

“The thing I love about LLS and Team in Training is that they commit that 75 percent of all funds raised go directly toward their mission. And they don’t just preach it, they show you,” said Santos.

Each week, the participants hear from people who have personally received the funding the team has raised to help with care and research.

“They say seeing is believing, and I love believing and knowing that my efforts are making a difference in people’s lives, not someday, but today,” added Santos.

Schut has also seen the direct affects of the Society’s fundraising efforts.

“A sibling of a former student of mine was in treatment for leukemia, and doing very well on a drug that was funded in large part by the Leukemia & Lymphoma Society. I was able to see those fundraising dollars at work saving a life. That is what it’s all about,” she said. ●

WHY WE TRAIN • Every three minutes, one person in the America is diagnosed with blood cancer.

• Blood cancers such as leukemia, lymphoma and myeloma affect blood cells, bone marrow, lymph nodes and other parts of the lymphatic systems, according to the National Cancer Institute.

• The local chapter has helped to raise nearly $140,000 for the Leukemia and Lymphoma Society For more information or to donate, visit TeamInTraining.org

JULY/AUGUST 2015

13

SENIORHEALTH

GOOD SENIOR HEALTH AND WELLNESS STARTS WITH

PREVENTION I

f you are a senior with Medicare Part B, your doctor is very interested in your good health and wellness. As part of your Part B benefits, Medicare provides a free Annual Wellness Visit. This is an opportunity to develop or update a personalized prevention plan to help prevent disease and disability based on your current health and risk factors. You fill you a “Health Risk Assessment” as part of the visit. You can also expect to do the following during this visit: • Review your medical and family history • Develop or update a list of current providers and prescriptions • Check your height, weight, blood pressure, and other routine measurements • Detection of any cognitive impairment • Provide you with personalized health advice • Develop a list of risk factors and treatment options for you • Review a checklist of screenings for preventive services Some of the screenings or immunizations your physician might recommend include: • Bone mass (density) measurements • Breast cancer screening • Cardiovascular disease screening • Cervical and vaginal cancer screenings • Colorectal cancer screening • Depression screening • Diabetes screening • Hepatitis C screening test • Nutrition therapy services • Obesity screenings and counseling • Prostate cancer screenings • Shots: • Flu shot • Hepatitis B Shot • Pneumococcal shot • Tobacco use cessation counseling

My Doctor.

My CVMG. My Choice for Medicare Advantage.

CVMG member Christine Guthrie with Dr. Edward Auen

With Central Valley Medical Group, seniors always get: ■ ■ ■

■

■

Access to Memorial Medical Center Predictable, competitive costs Easy access to specialty care for seniors Extensive Sutter Health network of physicians and hospitals Fast local referrals and much more

And CVMG SPECIALIZES in providing the health care seniors want and need including:  Cardiology  Dermatology  Gerontology  Internal Medicine  Neurology/ Stroke

 Oncology  Ophthalmology  Orthopedics/

 Rheumatology/

Arthritis  SNFist Joint Replacement  Urology/  Osteoporosis Prostate/ Incontinence  Pain Management

To find out what Medicare Advantage health plans CVMS accepts, visit CVMGsenior.com.

Many of these screenings and immunizations are provided at no cost under Medicare Part B. Your wellness visit is an annual benefit from Medicare that should be used. Schedule your appointment with your Medicare primary care physician today to get the most out of your health plan and the most out of your health! If you have more questions on your Annual Wellness Visit, please contact Central Valley Medical Group at (209) 573-7401.

14

209HEALTHYLIVING

(209) 573-7401 CVMGsenior.com

A sales person will be present with information and applications.

For accommodation of persons with special needs at sales meetings, call (209) 573-7401 (TTY 711). For a complete listing of plans in your area please contact 1-800-MEDICARE (TTY users should call 1-877-486-2048), 24 hours a day/7 days a week or consult www.medicare.gov. Other providers are available in these plans’ networks.

M

“Of the many challenges of moving, downsizing is the most difficult.”

— Greg Gunderson

oving ranks as one of life’s most difficult events, along with loss of a spouse, divorce and job change. Senior relocation expert Greg Gunderson said people often feel overwhelmed and wonder, “Where do I even start?”

Gunderson is owner of California-based senior relocation company Gentle Transitions. Speaking to a roomful of guests at Covenant Village of Turlock, a faith-based, not-forprofit continuing care retirement community, he offered tried and true tips for making the move as seamless and as stress-free as possible.

The first step, Gunderson suggested, is to downsize.

“Of the many challenges of moving, downsizing is the most difficult,” he said. “You have to make decisions about every personal possession in your home.”

Gunderson recommended starting with small goals, and sorting for a just few hours at a time.

To make the process run smoothly, he suggested the following: ✔ Sort through the easiest and obvious first. Choose a room where what needs to go or stay is the most obvious – like your bedroom or a room that’s rarely used. ✔ Use colored stickers, labels or Post-It notes to identify where

items will go. More efficient than writing out a list, movers and family members can use the stickers as guidance on moving day. ✔ Assess practicality and sentimentality. Items that are both practical and sentimental should move with you. Items that are neither should be left for family, sale or charity. Gunderson reminded guests, “It’s the sentimental items that make a house a home. Those are just as important as packing up your sensible shoes and kitchenware.” ✔ Eliminate duplicate items or items that are the wrong size.

Chances are, you only need three sets of towels, not six. If clothing doesn’t fit, don’t bring it with you.

Before the move, Gunderson recommended taking measurements and creating a floor plan to determine the practicality of existing furniture.

“Don’t go out and buy new furniture. Instead, be open to using furniture in new ways,” he said.

Consider charities and estate sales when looking for ways to dispose of unwanted items. On moving day, he said, enlist the help of family members or hire an insured, reputable moving company. Senior moving companies, like Gentle Transitions, can help seniors make the move from start to finish. ● JULY/AUGUST 2015

15

SENIORHEALTH

 Getting involved in social and cognitively stimulating activities, such as the game of bridge, can stimulate memory.

(Family Features) Staying active physically is important as you age.

But exercising the brain can also have some important health and disease-prevention benefits.

In fact, a 2014 study conducted by the Wisconsin Alzheimer's Disease Research Center found that participants who reported playing memory games at least every other day performed better on standard memory tests compared to those who played less frequently. The study assessed 329 older adults who were free of dementia, but at increased risk of Alzheimer's based on family history.

Trumping Alzheimer's According to the Alzheimer's Association, the number of people with the disease may nearly triple to 16 million by 2050, barring the development of medical breakthroughs to prevent, slow or stop the disease. For older individuals, getting involved in social and cognitively stimulating activities, such as the game of bridge, is more important than ever.

"In our study, we found that individuals who participated more frequently in activities such as card games, checkers and crossword puzzles have increased brain volume in areas that stimulate memory and affect the development of Alzheimer's disease," said Dr. Ozioma Okonkwo, assistant professor of medicine 16

209HEALTHYLIVING

at the University of your area.

Wisconsin-Madison.

The game also attracts businessBridge oriented minds, including two of the The card game of smartest men in America — Warren bridge is one of the most Buffet, 84, and Bill Gates, 59. The popular games of skill duo has been particularly supportive and memory, involving of promoting bridge among youth, math and social skills given the game's competiveness and as the players deal the cards, auction, unlimited series of complex calculaplay the hand and score the results. tions.

According to the American ConOther mind-sharpening tract Bridge League, an estimated activities 25 million people in the U.S. play In addition to card games, rethe game socially in clubs or homes, search shows there are a number competitively at tournaments, or of other activities that help boost online. brainpower. For example, a game Many ACBL members are senior of checkers or a crossword puzzle citizens who have been playing at can offer plenty of mental exercise, local bridge clubs for most of their forcing the brain to be curious and lives, such as 103-year-old Lily engaged. Remember to mix up these Hansen of Ludington, Mich. Hansen, mental exercises often, which will who serves as a director of her club, call on different parts of the brain. recently told AARP Bulletin that Whether you prefer a rousing playing twice a week helps her stay game of cards with friends or a sharp and active. She has been playpeaceful crossword puzzle alone, ing bridge for nearly nine decades. engaging in such activities can help "Duplicate is competitive. It keeps sharpen your mind, which can help your brain working. I honestly you to better enjoy life for many believe that." years. ● With more than 167,000 members and 3,200 clubs nationwide, EYE CARE CENTER the ACBL ofVision Care for Adults & Children fers a number Accepting Medicare and Most Vision Plans of programs developed to 2015 Call to set up an make learnAppointment Today! ing the game simple. Visit learn.ACBL.org for sessions on 140 N. Fremont St. Suite A, Manteca Se Hab how to play or Española l Open M-F 8-6 • Tuesdays until 7pm to find a club in

Manteca Optometric

823-3151

Go where you haven’t gone before.

Reach an extended audience with our Place LocalÂŽ Contact Krista to get started

kmesser@morrismultimedia.com

Le

e k ag i l6 2 d 9 1

5

7 3 0 1

irl

a

INNERPEACE

4

8

10 ways to put your

feminine strengths to work at work

F

or decades, women in business strove to become members of the boys’ club.

But now, trying too hard to tap into our “masculine side” has gone the way of 1980s power wear. Women have realized that we think and communicate differently-which means that we also lead differently.

And because our natural skill set is increasingly valued in the global economy, we’re perfectly positioned to become today’s and tomorrow’s leaders.

“Women already have the raw material we need to become successful leaders,” said Dr. Nancy D. O’Reilly, who along with 19 other women, cowrote the new book “Leading Women: 20 Influential Women Share Their Secrets to Leadership, Business, and Life” (Adams Media, 2015, ISBN: 978-1-

18

209HEALTHYLIVING

“We just need to shift our attitudes and master the best practices to put these natural skills to work.” ­— Lois P. Frankel, PhD 440-58417-6, $16.99, www.drnancyoreilly.com). “We just need to shift our attitudes and master the best practices to put these natural skills to work.”

To be clear, this isn’t a contest between the sexes. As one of O’Reilly’s coauthors Lois P. Frankel,

PhD, points out, women aren’t better leaders than men-just different leaders.

In her book O’Reilly has brought together 20 nationally acclaimed women authors to share their advice for breaking free of women’s traditional limitations in work and community. Coauthors include New York Times and Amazon bestselling authors, corporate coaches, an Emmy Award-winning television host, and more.

Here, O’Reilly and some of her coauthors share 10 ways you can use your feminine strengths to lead like a girl: 1. Reframe your ideas about power.

O’Reilly’s coauthor Gloria Feldt explains that instead of seeking “power over,” women are more comfortable seeking the “power to.”

Feminine power is the ability to accomplish our goals, provide for our families, and make the world a better place-and to help others do the same.

2. Don’t try to be the strong, silent type.

Claire Damken Brown, PhD (another coauthor), says that women’s reputation for wordiness might stem from the fact that our talk patterns are indirect and detail-driven, meaning that we usually provide more background information than men. “So as long as you stay focused on goals and practice the art of the brief response, it’s okay to use your words,” O’Reilly observes.

3. Ask for help.

Women have long realized the benefits of tapping into the resources and expertise of others. “Because women don’t mind admitting what we don’t know and are willing to share the credit, we are good at spotting problems and making sure they get fixed,” O’Reilly points out.

4. Take to the podium, woman-style.

Leading Women contributor Lois Phillips, PhD, says women have a natural affinity for public speaking. We tend to provide information to help listeners achieve their goals, rather than to establish dominance over the group or negotiate status. We also want to connect to our audience and have an innate ability to read and respond to their nonverbal cues.

5. Shift your perspective (and theirs, too).

Women are able not only to power through tough times, but are often able to creatively use obstacles as teachable moments and stepping stones. And a big part of this quality has to do with an ability to reframe who we think we are and what we think we deserve. (M. Bridget Cook-Burch tackles this subject in Leading Women.) “This can help your entire organization become more future-focused and productive,” says O’Reilly.

6. Stop trying to network.

Instead, connect. The mile-wide-inchdeep world of traditional networking often leaves us feeling cold. “It’s easy to start asking instead, ‘What can we create together?’” O’Reilly comments. “The idea is to reach out to other women, offer to share resources, and see what happens.”

7. Don’t be afraid to get a little personal.

“Feminine skills like showing empathy, being emotionally intelligent, being able to put others at ease, caring about their concerns, and more are now ‘must-have’ abilities for leaders,” notes O’Reilly. “And these are not ‘soft skills’; they are quite difficult to develop. As my coauthor Birute Regine, EdD, points out, no one ever succeeded in mastering relational intelligence during a two-hour seminar.”

8. Extend a helping hand, especially to other women.

Women know the significance of a helping hand, mutual support, and mentorship, and we value the satisfaction and meaning that come from aiding others.

In the workplace, this ability can mean the difference between being a “boss” and being a “leader”-a distinction that creates employee buy-in and engagement.

9. Use your collaboration skills to tap into “collective intelligence.”

As Birute Regine, EdD, notes, collaboration requires participants to accurately read nonverbal cues and others’ emotions, to use empathy, to put ego aside, and to be sensitive to fairness and turn-taking. All of these are feminine skills. Furthermore, research shows that groups are most likely to display a level of creativity that’s greater than the sum of its parts when at least half the chairs around the table are occupied by women.

10. Trust yourself.

From the way we dress to the jobs we do to the way we spend our time, society feels especially free to tell women how to live their lives. It’s very easy to internalize those voices and allow them to shape our choices, aspirations, and dreams-a path that leads to regret for too many women. “Trust yourself and listen to your instincts,” O’Reilly urges. “They are usually right.”

“As women, it truly is our time to step up and take our place as leaders,” concludes O’Reilly.

“When we focus and hone our feminine skills, we can make a positive impact on our companies, our communities, and our world.” ●

“As women, it truly is our time to step up and take our place as leaders.” ­—Dr. Nancy D. O’Reilly

JULY/AUGUST 2015

19

SMARTEATS

Become a part-time vegetarian

THE BENEFITS OF EATING LESS MEAT

By MELISSA HUTSELL

A

sustainable diet and healthy lifestyle not only mean cutting back on the sweets, but also the meats.

On average, each American consumes more than 150 pounds of meat annually, according to the United States Department of Agriculture. In fact, we eat more meat than any other country – the majority of intake being red meat. Several health experts and organizations all agree that while the amount of meat eaten per individual has dropped, overconsumption is a cause for concern.

A wealth of research shows that the overconsumption of red and processed meat is harmful. The American Cancer Society and the World Cancer Research Fund warn of the links between the Western diet’s consumption of meat and cancer. As found by the ACS, eating foods high in saturated fats (such as bacon or steak) increase the risk for cardiovascular disease. In addition, it is also linked to chronic illnesses that include digestive disorders, breast and colon cancer.

“The Healthy Eating Plate encourages consumers to choose fish, poultry, beans or nuts, [and] protein sources that contain other healthful nutrients.

It encourages them to limit red meat and avoid processed meat, since eating even small quantities of these foods on a regular basis raises the risk of heart disease, diabetes, colon cancer and weight gain,” according to Harvard School of Public Health’s Healthy Eating Plate.

However meat, even red meat, can be part of a nourishing diet because it contains protein, zinc, iron and B Vitamins, which are essential to health.

“You can easily fit beef, pork, bison and lamb into a heart healthy diet if you chose lean cuts and eat smaller portions,” said Andrea Chapin, RD, CNSC and clinical dietitian with Lodi Health.

“A growing body of evidence shows that lean 20

209HEALTHYLIVING

beef, trimmed of visible fat, can be part of a healthy diet. There are 29 cuts of beef that meet the guidelines for (less than 10 grams total fat, less than 4.5 grams saturated fat, and less than 95 mg cholesterol per 3.5-ounce serving — the size of a deck of playing cards or the palm of your hand).”

Some of Americans favorite cuts are lean: T-bone, top sirloin, tenderloin (filet mignon), top loin (strip steak) and 95 percent lean ground beef.

Along with decreasing red/ processed meat intake, eating more vegetables comes highly recommended, as Americans tend to be deficient in our consumption according to the Healthy Eating Plate.

“Americans need to eat more fruits and vegetables. The OmniHeart Diet, which is shown to

lower bad cholesterol and blood pressure, suggests eating 11 servings of fruits and vegetables per day. With a fruit and vegetable intake that high, meat, poultry and fish intake is limited. Per the OmniHeart Diet, meat, poultry and fish consumption should be one to two 4-ounce servings per day,” said Chapin.

As a nation of meat eaters, there has never been a better time to consider more meatless meals.

Rather than abstaining completely, becoming a part-time vegetarian offers benefits without strict rules and comes with plenty of delicious substitutions. Here are some appetizing alternatives: • When choosing beef and veal, pick cuts without much marbling (fat).

• When choosing chicken or other poultry, look for breast or white meat without the skin.

• Try low fat cooking methods such as baking, broiling, roasting, stewing or stir-frying. Cook ground meat and then drain off the fat.

• Switch things up with flavorful vegetarian entrees and vegetable protein foods like beans, veggie burgers or tofu. For example: — Add soy protein crumbles to chili and spaghetti sauce — Use tofu or tempeh in a stir-fry loaded with vegetables — Make soups with edamame (fresh or frozen soy beans), lentils, split peas or dried beans — Make an egg white omelet with green peppers, tomatoes and onion.

• Look for products that are low in saturated fat and sodium, and high in fiber For a list of delectably healthy recipes, visit the American Heart Association at heart.org. ●

Photo by Lifeprints by Michele

Celebrating 15 years of Caring for Valley Patients Innovative Treatment, Professional, Caring Staff 4335-A Northstar Way, Modesto • (209) 342-5125 Deborah Babb, RN, FNP, Clinical Director Dr. Alex Mari, Collaborative Physician • Dr. David G. Ellertson, Collaborative Physician

Se Habla Españo • We accept new patients JULY/AUGUST 2015

21

SMARTEATS

Vegetarian Tortilla Bake Serves 12 Ingredients: 2 medium onions, chopped 1 green bell pepper, chopped 1/2 cup mild salsa 2 cans (15.5 ounces each) chili beans (do not drain) 1 can (8 ounces) tomato sauce 1 cup textured vegetable protein (TVP), dry (or soy-based "crumbles") 1 cup corn kernels 3/4 cup water 1 can (2.25 ounces) sliced black olives, drained 1 tablespoon chili powder 18 (6-inch) corn tortillas 1 cup shredded Mexican-style or cheddar cheese

22

209HEALTHYLIVING

Directions: Optional garnishes: sliced tomatoes, olives and avocado Preheat oven to 350째F. Coat 9-by-13-inch baking dish with cooking spray.

Combine onions, pepper, salsa, chili beans, tomato sauce, TVP, corn, water, olives and chili powder in large saucepan and bring to boil. Reduce heat and simmer 10 minutes, stirring occasionally.

Spread about one quarter of chili mixture on bottom of prepared baking dish. Top with six tortillas, overlapping or cutting to fit as necessary. Top with another quarter of chili mixture and a third of cheese. Repeat for two more layers each of tortillas, chili mixture and cheese.

Cover with aluminum foil and bake for 30 minutes. Garnish with tomatoes, olives and avocado, if desired.

Home • Auto • Health • Farm • Business

WV

ESTERN ALLEY INSURANCE

Teamwork makes the difference

600 E. Main Street • Suite 200 • Turlock PH 209.634.9031 • LIC# 0649647 WWW.WESTERNVALLEY.COM