209 Healthy Living - Issue 10

MARCH/ APRIL 2016 • ISSUE 10

GET THE

RIGHT

SHOE

PATH OF

THE PADRES

TYPE 2

DIABETES THE OWNER’S MANUAL

MANAGING

ANXIETY

ARE YOU

ONLINE? LET US HELP.

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MARCH/APRIL 2016

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CONTENTS

Vol. 2 No. 10 ● March/ April 2016 PUBLISHER Hank Vander Veen

SHAPING UP

GENERAL MANAGER Drew Savage

6 Getting the right fit in running shoes

EDITOR Kristina Hacker CONTRIBUTING WRITERS

THE DOCTOR IS IN

& PHOTOGRAHERS

7 Generations Optometry

Kathryn Casey Dennis D. Cruz Natalie Winters

FEATURE

Dennis Wyatt

8 An owner’s manual for diabetes

ART DIRECTOR Harold L. George

OUTDOOR LIFE

10

GRAPHIC DESIGNERS Mackenzie Alameda

Path of the Padres

Jaime Ramirez ADVERTISING DIRECTORS Chuck Higgs

8

Taylor Phillips SALES & MARKETING Beth Flanagan Tara Levy Vicky Norman-Eddy Colette Robison Corey Rogers Dora Roth Melody Wann Doreen Wynn

SENIOR HEALTH

11 Preventing identity theft

11

138 S. Center St. • Turlock, CA 95380 Comments: khacker@209magazine.com www.209magazine.com

12 Managing anxiety

SMART EATS

14

Larry Dovichi

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

INNER PEACE

14 Smart seafood choices

SPECIAL CONSULTANT

12

©Copyright 2016. 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

By TERESA HAMMOND

T

PHOTO BY TERESA HAMMOND/ 209 Healthy Living

ony Vice is not in the business of selling shoes.

As the owner/operator of Fleet Feet Sports Stockton and the newly opened Modesto location (collaboratively known as Fleet Feet StoMo) this may be contrary to what some believe.

Vice is in the business of building relationships and encouraging healthy living. He just happens to do this through the sales floor of his two store locations.

Deemed as a specialty retailer, Vice and his crew cater to a variety of runner/walkers, be it trail, track and field, cross country, walking, running, as well as Cross Fitters.

While the owner recognizes in a day and age of everyone wanting a quick answer or quick fix when it comes to fulfilling a need, finding the perfect fit by way of shoes takes a little work.

“There’s what people know and what people think they know,” Vice said, regarding proper fit for a specific sport. “The greatest tool we have with getting you proper footwear is using our ears.”

According to Vice, he can teach/train anyone how to properly measure a foot, analyze a person’s gait and choose a shoe based on the mechanics of need. The conversation, however, the looking in the eye of the customer and building of the relationship is where he finds the most success with the customer base.

“There are 110 different shoes out there,” Vice said of his Modesto inventory. “They’re all great shoes. It’s just … what’s the right shoe for that body. Measurement, analysis help us narrow it down. But the knowing, finding of the best fit in the way of lifestyle, usage and need comes through looking them (the customer) in the eye and talking with them.”

The fitness enthusiast acknowledged the misconception of exclusion in the area of running and a specialty store.

“It’s actually the opposite,” he said. “We’re inclusive. We speak to you in a way we all understand. What is it that they’re telling you? It feels ‘mushy’ or ‘heavy’. Okay great, we can help you with that. A general department store is not going to have that knowledge.

“Ultimately my goal is to build a healthy, active community. Just get moving.”

As a man who spends his days surrounded by athletic shoes, apparel and gear, Vice recognizes each of the categories they cater to offer distinct differences. He shared

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A floating wall offering a variety of 110 shoes for runners of varying degrees, as well as the Cross Fit enthusiast ensures that customers will leave with the best shoe for their personal fitness need at Fleet Feet Modesto.

the trail runner may benefit from more of a ‘natural’ type shoe with a protective upper, as the terrain varies. The urban runner may need a bit more support or cushion for the constant strike of the concrete, while the Cross Fitter uses a shoe with a lower heel drop to service their athletic needs.

“There really is no difference between a walking versus a running shoe,” Vice said. “Basically it’s just a way for the manufacturer to get more space on the wall. They should be classified as an athletic shoe. We know that the gait is slightly different walking versus running. The question is which direction do we need to go to get the customer in the right shoe. That comes from looking you in the eye.”

According to Vice it is a lesson he learned firsthand as a Sacramento Fleet Feet customer, turned franchise owner. Acknowledging the common misconception that just any shoe will do and noting that the wrong shoe can and will take you out of activity due to injury.

“I’m a perfect example,” Vice said. “I went from Fleet Feet Sac when I first started running to a general sport store. I found a shoe that was comparable to what I had. I thought it was the same. Two months later I was injured and couldn’t run at all. I never made that mistake again.”

That’s also something he now sees on a regular basis.

“The number one reason people come in, is because they’re injured,” the owner stated. They’re in the wrong shoe. The fit of the shoe has everything to do with nuances of the person’s foot. Building those relationships is having the expertise of what that foot type is like.”

At the end of it all Vice shared his passion has little if nothing to do with making money. The successes of his customers, the relationships he has built through the past 11 years of ownership and the lives he has changed is where he finds the most reward.

“I love getting up every morning and coming to work,” Vice said. “You’re helping change lives every single day. It just can’t get better than that.”

For more information on the Fleet Feet Stockton and Modesto locations visit www.fleetfeetstockton.com. ●

THEDOCTORISIN

By NATALIE WINTERS

A

s a leader of quality vision care products and personalized optometric services in Turlock, Generations Optometry says it all in their name.

Ruth Bonander, OD and Joyce Ibanez, OD are a mother-daughter combo in their joint practice of family optometry.

Generations Family Optometry has only been in business since 2013, but the family has served Turlock and the surrounding areas for over 30 years as Bonander Optometry in another Turlock location.

Ibanez graduated from University of California, Santa Cruz with a BS in biology, and then pursued optometry at Southern California College of Optometry before partnering with her mother, who graduated from North Park University in Chicago, Illinois and pursued optometry at Illinois College of Optometry.

“The reason why we named it Generations is not only because of my mom and I’s relationship, but also because we love seeing the generations of patients and families that we serve,” said Ibanez.

Born and raised in Turlock, Ibanez said she and her mother understand and enjoy serving the community.

“When my mom opened her business she was serving patients that are now grandparents,” she said. “Seeing the generations of families grow over the years is fun for us.”

Generations Family Optometry has experienced doctors and staff that offer comprehensive vision examinations and specialize in the diagnosis and treatment of a wide array of eye diseases, conditions and problems.

“We cover pretty much everything that has to do with the eyes,” said Ibanez. “From eye inspections to comprehensive eye exams or the treatment of retinal diseases—if something is outside of our range of expertise, we refer our patients to an ophthalmologist.”

With the mission to provide the best eye care services possible, Ibanez and Bonander use only the most advanced, state-of-the-art diagnostic technology and eye care products available.

“Being a family-owned business, especially a mother-daughter team, is rare,” said Ibanez. “We care about health and providing excellent service—and our staff is amazing.”

The three staff employees combine a total of 30 years with Bonander and now Ibanez.

“We are all very much a family in the office, and we’re proud to serve the families in Turlock as well,” said Ibanez.

Generations Family Optometry is a member of Vision Source—a premier network of optometrists.

Because of this, they offer a blog of tips and tricks to keep your eyes healthy along with other posts on their website at GenerationsOptometry.com.

For more information, contact Generations Family Optometry at 667-1213. ●

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MARCH/APRIL 2016

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FEATURE

DON'T IGNORE

DIABETES

By DENNIS D. CRUZ

D

PHOTO BY DENNIS D. CRUZ/ 209 Healthy Living

iabetes is a serious and potentially deadly disease that has affected millions worldwide. According to the World Health Organization, diabetes has been the seventh leading cause of death since 2010.

This disease, which causes the pancreas to either produce too much or not enough insulin, has no cure but can be managed and maintained. Through proper nutrition, exercise and medication, diabetics can live out their lives in otherwise everyday fashion. Like cancer, diabetes does not care what age, race, body type or even species you are, as animals can also contract this epidemic.

“Patients who do not take this serious, will regret it," said Daryl Wein, a physician's assistant for the past 17 years.

Wein, who is also diabetic, recently wrote "Type 2 Diabetes: The Owner’s Manual." In the159-page book, Wein covers the disease from top to bottom, including a breakdown of the best foods for diabetics and those to avoid and the proper measurements for moderation.

Wein graduated from U.C. Davis School of Medicine in 1999 and sees patients in Modesto, Oakdale, Escalon and other surrounding areas.

When he is not in the office, Wein is a licensed commercial pilot and flight instructor.

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“When I was diagnosed, I had noticed my vision began to blur. My vision prescription had not changed in years, so it was alarming to say the least. Later I was eating Chinese food, and became very thirsty. No matter how much water I drank, no amount of water would quench my thirst. I got tested and I was diagnosed with Type 2 diabetes."

Wein also pointed out that diabetes is hereditary, and those who have family members with a history with diabetes, Type 1 or Type 2, should be tested regularly.

“It is important to get tested, but it’s imperative for those with family history of diabetes to get tested.”

Unchecked, diabetes can lead to loss of vision, loss of limbs including toes, feet or even leg amputation within time. It also affects the body's immune system, which can shut down, the physician assistant said.

There are different types of diabetes. The main types are Type 1 and Type 2 diabetes. Their names are similar but the

It is important to get tested, but it’s imperative for those with family history of diabetes to get tested. two are completely different.

Type 1 or insulin-dependent diabetes mellitus appears primarily in childhood or adolescence with excessive thirst and urination, loss of weight and extremely high glucose levels. Other than the recent weight loss, a relatively normal weight is typical when Type 1 diabetes starts. Type 1 occurs in 7 to 22 percent of all people who have diabetes. Treatment for this type revolves around replacing the missing insulin delivery with an insulin pump or injections to match diet and exercise.

In contrast to Type 1 where the immune system destroys beta cells, Type 2 diabetes develops from a gradual decline in the beta cells’ ability to over-produce insulin. Type 2 is a progressive disease in which insulin production has been increased for several years as the body attempts to keep up with the insulin resistance associated with abdominal obesity or an apple shape. Insulin production gradually degrades as the beta cells become exhausted.

Type 2 is often part of a metabolic syndrome that includes various signs of insulin resistance: high blood pressure, high total cholesterol (over 200), high triglycerides (also over 200), low levels of HDL or protective cholesterol (under 40 mg/dl), gout and abdominal obesity.

Treatment for Type 2 diabetes revolves around varied combinations of diet, exercise, medications, and/ or insulin injections.

At least 90 percent of people with diabetes have Type 2 and 30 to 40 percent of them currently use insulin. About 30 percent of Americans have insulin resistance and about 30 percent of these will eventually develop Type 2 diabetes at some time in their lives.

To learn more about diabetes, visit the American Diabetes Association website at diabetes.org.

Wein's book, "Type 2 Diabetes: The Owner's Manual," can be purchased at amazon.com. ●

Longtime physician's assistant and licensed commercial pilot Daryl Wein was diagnosed with Type Two Diabetes.

He recently wrote a book to help others in his condition titled, "Type 2 Diabetes: The Owner's Manual."

MARCH/APRIL 2016

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OUTDOORLIFE

T

PHOTO CONTRIBUTED/ 209 Healthy Living

The San Luis Reservoir State Recreation Area will be conducting free “Path of the Padres” hike and boat tour each Saturday and Sunday from Feb. 27 through April 13.

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209HEALTHYLIVING

he California State Parks, San Luis Reservoir State Recreation Area will be conducting the “Path of the Padres” hike and boat tour each Saturday and Sunday through April 13. The hike begins at the Los Banos Creek Reservoir boat launch ramp at 8 a.m. and returns to the ramp about 3:30 p.m.

The Path of the Padres is a historic 35mile trail that got its name because it was the path through the Diablo Mountain Range taken by the padres as they came from Mission San Juan Bautista into the Central Valley. The tour lunch stop is near the historic “baths,” deep pools carved in bedrock by Los Banos Creek.

Travelers along the same route were the Spanish missionaries, Californios, gold miners, Portuguese ranchers and Basque sheep herders. Hikers will walk in their footsteps and learn about the natural resources of Los Banos Creek and the Yokuts, the area’s first occupants. The Yokuts used the Los Banos Creek area as a village site, a place to process food stuffs, and as a hunting and gathering location for thousands of years.

The tour begins with a boat ride which carries passengers from the west end of the reservoir to the east end of the reservoir where the 4-mile hike along the historic Path of the Padres trail starts.

This hike is moderately strenuous and will take approximately five hours. Because Los Banos Creek is crossed several times during the hike, footwear may get wet. Hikers are advised to prepare for the adventure by bringing appropriate hiking footwear (not sandals or flip-flops), extra clothing layers, a hat, sunscreen, a lunch and a minimum of two quarts of water. The path is a moderate to difficult hike with some off camber and narrow trails and some very steep sections that require slight climbing.

For more information, call the San Luis Reservoir office at 209-826-1197. ●

SENIORHEALTH

F

or every high-profile data breach that graces the headlines – Target, Neiman Marcus, Home Depot – there are millions of others who become victims when small-time thieves steal personal information from mailboxes, lifted wallets or discarded trash.

“Identity theft and scams are America’s fastest growing crime,” said Michelle Backeroff, a Crime Prevention Specialist at the Turlock Police Department, adding that a growing number of victims are in the 65-plus age group. She presented “Tips for Avoiding Identity Theft and Scams” to a roomful of guests at Covenant Village of Turlock, a faithbased continuing care retirement community.

Why seniors? It’s nothing personal, she said, but more of a compliment for a generation that has lived a financially sound, responsible life. Seniors tend to have little debt and stellar credit, making it easy to obtain credit cards in their names. They own their own homes and are by nature a more trusting generation; and, since they’re less likely to monitor their finances as closely as their younger counterparts, they aren’t as quick to notice red flags.

Backeroff suggested simple steps to lower the chances of becoming a victim.

Shred, don’t toss – Criminals dig through the trash to find documents showing personal information, such as names, date of birth, and bank account or credit card numbers.

Before tossing those personal documents in the trash, shred them first with a cross-cut shredder. Don't own one? Check with your local police department or city government; most offer free shredding service to residents.

Monitor your finances – Review your financial statements and billing statements on a regular basis. Be on the lookout for charges you did not make and call the bank or credit card company immediately if there is unusual activity.

Safeguard personal information – Don’t give your personal information over the phone unless you initiated the call, and don’t share information through the mail or online unless you’re certain who you are dealing with. If a caller is trying to confirm your personal information, let them provide you with the information they are trying to confirm.

Don’t offer any details.

Carry only what you need – Keep your Social Security card, passport, checkbook, and extra credit cards at home.

Store these personal items in a secure place, such as a safe or locked file cabinet.

Be aware – Don’t let strangers see your personal identification numbers or hear you share personal information with others.

Watch your mail – Collect your mail promptly and when sending mail, drop it off at the post office, rather than leaving it in your mailbox for the carrier to pick up. Going on vacation? Request a vacation hold on your mail until you return. And, be alert to receiving unexpected credit cards or account statements, or not receiving bills as usual. These could be red flags that your finances have been compromised.

Pay using cash – Paying with cash is safest, but if you prefer using a debit or credit card don’t let cashiers walk out of sight with your card. When possible, patronize establishments where you slide the card yourself and, when pumping gas, use a credit card, not a debit card.

Surf safely – Use only one, low-limit credit card for online purchases. Limit the amount of personal information you share online and pick your PINs (personal identification numbers) carefully, avoiding any part of your Social Security number, your birth date, your pet’s name or your mother’s maiden name.

Lock your electronic devices – Set up passwords to access your phone, laptop and desktop computer to prevent unauthorized users from accessing your information.

Keep a list – Create a list with phone numbers to call if you lose your wallet or credit card.

If you think you’ve become victim, put a fraud alert on your credit reports by calling one of the following: Experian, Equifax or TransUnion. Then, report it immediately to your local law enforcement and to the Federal Trade Commission at (877) 438-4338.

Clearing your name and your credit is time-consuming and frustrating. Prevention is key. For more information, visit StopFraud.gov.

— Covenant Village of Turlock, a faith-based continuing care retirement, offers lectures and programming relevant to seniors. Visit www.covenantvillageofturlock.org or call 877834-1238 for more information. ● MARCH/APRIL 2016

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INNERPEACE

By KATHRYN CASEY

I

always believed in taking on challenges. Nothing seemed too difficult. It was exciting. After a year of missionary work, a year and a half at the local university, I decided to transfer across country, transforming my relationship to a long-term relationship and embrace the frigid temperatures of Minnesota. It was my first time living away from home. I took on more classes, worked as many hours as possible and struggled to make it work with my boyfriend.

Challenges that were once thrilling began to morph into something I could not manage. I didn’t choose that emotion, that crippling, overwhelming, clouding emotion of stress and anxiety. Walking through the living room, seeing pillows out of place, the emotion happened to me. Thomas Aquinas, medieval philosopher and theologian, refers to emotions as passions.

They can happen before we’ve had a chance to think.

Why that combination of event and passion occur have to do with our personal beliefs and decisions we must make. According to cognitive psychology, our beliefs are a framework, a lens through which we see the world. While they might not make sense intellectually, through the lens, emotions can begin to make sense.

Why the pillows? I sought order. I sought control as I felt I was spinning out of control with an overloaded schedule and an uncertain future.

Stress and anxiety, which are related to fear, have to do with the future. They come from a fear that something will be difficult or impossible to overcome.

And yet, there is hope. If I had no hope at that time, I would have fallen into despair or depression.

Thus fear/anxiety/stress can be beneficial. These passions push us forward to either learn caution or take action. I had to learn to manage these emotions.

I had to learn my limitations in time management. I had to prioritize certain uncomfortable conversations in my relationship in order to move us to a healthier place.

But why does it have to hurt so much? With anxiety comes the racing heart, the pounding chest, the shortness of breath. Blood rushes from the heart to the

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extremities. It’s like being ready to attack something or to run away. By pure instinct, our ancestors were able to respond to external threats without needing to take the time to process the situation mentally. We experience this fight or flight response, but with totally different “threats.” Unable to respond physically, our reaction turns to anxiety.

Those threats are related to fear. Our fear can transfer from the thing at the heart of the fear, the primary emotion, to some other object or person involved. If I fear loss of safety, I become afraid of the aggressor. If I fear loss of love (rejection), I may fear confronting my partner.

Sometimes we’re afraid because the thing we fear seems so much bigger than us. Its magnitude implies its power. It implies we have less control. Ask yourself, how much control do I have in this situation?

Confronting the primary emotion can alleviate the anxiety involved by giving us the power to plan and possibly face the fear. As we gain control or can plan, hope of overcoming the difficulty increases. Thus the anxiety can become something more helpful.

This process takes time and reflection. I might be a natural at this sort of meta-cognition (thinking about thinking) but it’s incredibly common to need a little outside help, someone with a clearer lens to help figure out what the primary emotion or fear is.

I experienced anxiety like never before. My first step was to go to the doctor. It’s possible to have hormonal imbalances that create the physical feelings of anxiety. If that were the case, medication to treat the hormonal imbalance would be the answer.

When the blood tests came back clear, I sought out a therapist. He taught me to ask myself, “what is the worst that could happen?” This question worked for me. I was afraid of failure, of everything falling apart. This question targeted the cognitive or thinking side of the anxiety for me, going after the lens through which I saw a situation. Life coaches, mentors, and people of wisdom in your life can help in a similar way, depending on the severity of what you’re experiencing. Meditation and gratitude exercises are

The experience of fear and stress is part of being human. To learn to manage it, to make it work for you rather than overwhelm you, will take time and sometimes outside help. other ways to target the thoughts behind anxiety.

From a professor of psychology I learned relaxation techniques: deep breathing and progressive relaxation.

To engage in deep breathing inhale deeply through the nose, counting slowly, holding for a moment, and then exhaling slowly through the mouth. This method resets the fight or flight response by slowing the heart rate, blood flow and taking control of speed of one’s breathing.

It goes after the physical side of anxiety. Progressive relaxation, exercise, and yoga are other ways to regain control in this area.

The experience of fear and stress is part of being human. To learn to manage it, to make it work for you rather than overwhelm you, will take time and some times outside help. But there is way out. There is hope. ● Kathryn Casey operates The Good Life – Life Coaching, in Hughson.

For more information, check out Coachingthegoodlife.org. For comments or questions, email her at kcasey@ coachingthegoodlife.org.

MARCH/APRIL 2016

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SMARTEATS

SEAFOOD IS A SMART CHOICE (BPT) - When it comes to mealtime, are you thinking fish? You should! Fish is the premiere natural source of omega-3 fatty acids, which are not naturally produced by the body and, therefore, must come from food. If you're an expecting or breastfeeding mom, it's even more important to eat fish because it's a vital staple for optimal brain and eye development in babies, as well as brain and heart health for moms.

Eating two to three servings of fish each week has also been shown to have a positive effect on developing babies' and children's IQs. Unfortunately, many mothers avoid eating fish based on fears associated with misinformation.

"Years ago, there were concerns that trace amounts of mercury in fish could be harmful, but, actually, hundreds of peer-reviewed studies show the health benefits of eating fish are real and the powerful nutrients in fish outweigh any potential concerns," says Jennifer McGuire, MS, RD. "In fact, at a time when people are told to limit many foods, including popular proteins, seafood is among the handful of foods Americans are encouraged to eat more of for their health. Seafood is a satisfying and affordable source of protein that is easy to incorporate into meals twice a week."

According to the 2015-2020 Dietary Guidelines for Americans, healthy eating patterns should include at least 8 ounces - or two servings - per week of a variety of seafood because it is an important part of eating patterns that contribute to a healthy heart and weight. Seafood also provides powerful nutrients including brain-building omega-3 fatty acids, protein, B 14

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vitamins, vitamin D, iron and selenium. In addition, eating seafood during pregnancy contributes to better health for babies.

Currently, the average American eats about half of the recommended amount of seafood, and the average mom-to-be eats less than a quarter of the recommended amount each week. If you're not eating as much fish as you should, don't worry - making a shift to add more seafood to your diet is easier than you think. Just substitute fish for meat, such as in a taco, or add it to a pasta dish. Fish can be the main course of a quick weeknight dinner, a pack-ahead lunch or even a weekend brunch. Fish is so versatile, you can easily add it to pasta, rice, tacos or a scrumptious salad.

To learn more about the benefits of seafood and find other healthy, easy recipes you can enjoy every day, visit GetRealAboutSeafood.com. â—?

Farro, Tuna and Fennel Salad with Crumbled Feta Ingredients 1/2 cup farro, uncooked 1 (5-oz.) can tuna, drained 1 cup canned chickpeas, drained and rinsed 1/2 large bulb fennel, cut in half, cored and sliced

very thin 2 generous handfuls baby arugula 2 tablespoon extra-virgin olive oil 2 tablespoon fresh lemon juice

Zest of 1/2 lemon 1/4 teaspoon ground cumin 1/3 cup crumbled feta cheese Salt and pepper, to taste

Directions 1. Cook farro according to package directions. Drain well if any cooking water remains.

2. Transfer farro to a large bowl. Add tuna (flake with a fork), chickpeas, fennel, arugula, olive oil, lemon juice, lemon zest, cumin and salt. Toss well.

3. Spoon into a shallow serving bowl or small platter and sprinkle feta over the top.

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