Download - Health and Wellness - 2010
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Is passionIs passionIs passionflower theflower theflower thenew penicillin?new penicillin?new penicillin?HOT new classesHOT new classes
at your gymat your gym
How to shed thoseHow to shed those
pregnancy poundspregnancy poundsSupplement toSupplement toSupplement toGold Country MediaGold Country MediaGold Country Mediapublicationspublicationspublications
201020102010
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February 2010 Healthy Living 3
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INSIDE
NEW FITNESS TRENDSWhats hot at your gym?
Page 6
SUPPLEMENTAL HEALTHMore people than ever are turning to
natural supplements for health.
Page 10
PETS AND HEALTHHaving a pet can add years to your life.
Page 14
PREGNANCY HEALTHHow to stay healthy during and after pregnancy.
Page 16
SKI HEALTHSkiing is fun and good for you.
Page 22
FINANCIAL HOMERUNPut yourself in scoring position for retirement.
Page 24
HEALTHY DININGHow to find the healthy choices on the menu
Page 28
WEIGHT LOSS COUPLEAuburn's Fred Waters and
Stevie Rey lost a ton of weight
through diet and exercise.
Page 36
MASSAGE THERAPYHealth benefits of massage
go way beyond relaxation.
Page 38
DR. BRALEYSurgeon who signed up
for bone marrow registry
18 years ago got a match.
Page 40
4 Healthy Living February 2010
Its a new year. Are you look-ing for a new you? Livinghere, we enjoy a quality of
life envied around the world.Were 90 min-
utes fromworld-class ski-
ing and a cou-ple of hoursfrom the ocean, were blessed with amazingvistas and atemperate cli-mate.
But we haveour vices, too. Many of us leadbusy, stressful work and fami-ly lives, not made any easierby the recession.
Thats where Healthy Liv-
ing begins.In this publication youll
find life-changing andpotentially life-saving information for you and your
family. Exercise, diet, nutri-tion, financial fitness Healthy Living is your head-to-toe guide for living ahealthier life from this day for-ward.
In the wake of rising health
costs, many are turning tonatural supplements and nat-ural food stores for preventivemeasures to head off disease,as Michelle Miller-Carl re-ports (Page 10).
Meanwhile, Auburns FredWaters and his wife turned tosmarter food choices andcanyon trails for a weight lossjourney they continue today.Don Chaddock shares thedetails (See Page 36).
From pregnancy health to
pet therapy, Healthy Livinggoes the extra mile to help youlive well, no matter your age.Why? Because a healthy life isa marathon, not a sprint.
Make a new you in 2010
TonyHazarianGold Country
Media
February, 2009 A Gold Country Media publication
ON THE COVER:Julie Babcock,
fitness instructor
at Total Fitness
in Auburn.
Photo by
Ben Furtado
Gold Country
News Service
Erin Babich hops on theexercise bike at TotalFitness in Auburn.
MICHAEL KIRBY
GOLD COUNTRY NEWS SERVICE
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February 2010 Healthy Living 5
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6 Healthy Living February 2010
BY STEPHANIE DUMM
GOLD COUNTRY NEWS SERVICE
Exercising is a must for
keeping your heart
and body healthy, but
do you ever get bored with
the same routine?
If it feels like yourealways running on the
treadmill, here are some
new ideas for how to feel
the burn and not feel jaded
with working out.
Spinning class is big at
Total Fitness in Auburn,
according to owner Linda
Dixon.Spinning is always pop-
ular and we have five or six
classes a day, said Dixon.
Its a really good cardio
class and you can be a
beginner coming in.
In spin class, Dixon said
participants ride on a
stationary bike and cancontrol the resistance while
riding by turning a knob,
which she said is similar to
shifting on a bike.
It is more than just pedal-
ing away for an hour, though,
because Dixon said jumping
and climbing are involved
during the workout.
Beginners to the class
should not be scared, how-
ever, because she said par-
ticipants can exercise at
their own level, from just
pedaling to doing more
complicated moves.
So how many calories is
it possible to burn during
Give theGive the
boot toboot to
dulldull
exerexercisecise
SHAKE UP YOUR WORKOUT WITH SPIN AND BOOTCAMP CLASSES
You can burn close to 1,000 when doing advanced
(spinning).Linda Dixon, Auburn Total Fitness Owner
SEE PAGE 8
Madison Williams doescrunches during a boot-camp class at Guiding Fit-ness in Lincoln.
MICHAEL KIRBY GOLD COUNTRY NEWS
SERVICE
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February 2010 Healthy Living 7
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each class?
Probably 400 to 500 at
the low end, depending on
how hard you work, Dixon
said. You can burn close to
1,000 when doing advanced
(spinning).
At Tru Fitness in Roseville,
owner Kate Stempel said she
has noticed group fitness
classes becoming more pop-
ular at her gym.
Group fitness seems to
be the way to go rather than
using a personal trainer,
Stempel said.
One reason members
have ditched personal
trainers and opted for
group fitness is because
group fitness classes are
included in their member-
ship at Tru Fitness, whereas
personal trainers are extra,
Stempel said.
With group fitness, you
achieve the results without
spending on a personal
trainer, she added.
More than 80 classes are
offered weekly at Tru Fitness,
including Les Mills Platinum
classes such as Body Attack
and Body Pump.
Body Pump is one of ourmost popular classes,Stempel said. Its total body
sculpting for 60 minutes
and is resistance training.Boot-camp class has
caught on at Golds Gym inLincoln and is offered four
days a week for gym mem-bers at an additionalcharge, said Golds Gymowner Joe Wenson.
Wenson, who teachesthe class, said the boot-
camp class gets back to
military boot-camp days
and involves running,
push-ups and the use of
resistance bands.
You can burn up to
1,200 calories in one class,
Wenson said. The more
you move, the more you
burn.
So why do exercisers likeboot-camp class so much?
They like the results and
the challenge, he said.
8 Healthy Living February 2010
MICHAEL KIRBY GOLD COUNTRY NEWS SERVICE
Juan Hernandez, Amanda Miner and Madison Williamspump iron during a bootcamp class at Guiding Fitness inLincoln.
continued from 6
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February 2010 Healthy Living 9
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10 Healthy Living February 2010
BY MICHELLE MILLER-CARLGOLD COUNTRY NEWS SERVICE
Shirley Petersen uses an analogy to describe why shetakes health supplements.
Im trying to keep my immune system
healthy, the 75-year-old said. You need to
keep your army strong.
A breast cancer survivor, Petersen, of
Foresthill, said she started seeing a naturo-
pathic doctor five years ago and has taken
selenium and grape seed for their antioxidant
properties.
Shes like millions of other people taking
health supplements to maintain their health.
Supplements are a $23.7 billion industry inthe U.S., according to 2008 figures from the
Nutrition Business Journal.
And despite two years of economic turmoil,
The Nutrition Business Journal says the indus-
try grew 8.8 percent in 2008 and an estimated 7.2 percent in
2009 attributing much of that to the nutrition industry
being recession resistant.
Its maintenence instead of repair, said Sandie Neel, an
herbalist and owner of Country Naturals Wellness Center inAuburn, explaining the popularity of supple-
ments.
Carol Kreuzer, store manager at Sunrise
Natural Foods in Auburn, agrees. She said
people want to take extra care of their bodies
during tough economic times to avoid expen-
sive health care costs.
And what ailments do customers want help
with? Kreuzers big three are problems with
sleeping, digestion and menopause.
Although they recommend consulting with
your doctor before taking certain supple-
ments, Kreuzer says the stores product con-
sultants are up-to-date on current natural
health information.
Everybody wants a magic pill, Kreuzer said. Sometimes
I laugh and say, You know what? Were all out of magic pills.
Jim Morganchecks outprobiotics inthe refrigerat-ed section atSunriseNatural Foods.The livemicroorgan-isms havehelped him
deal withchronicdigestiveproblems.
BEN FURTADO GOLD
COUNTRY NEWS
SERVICE
CONSUMERS ARE TURNING TO SUPPLEMENTS TO MAINTAIN THEIR HEALTH
PILL?A magic little PILL?
Everybody wants a
magic pill.
Sometimes I laugh
and say, You know
what? Were all out
of magic pills.
Carol Kreuzer, store managerof Sunrise Natural Foods inAuburn
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February 2010 Healthy Living 11
835 Lincoln Way Downtown Auburn
www.victoryvelo.com
530-885-3986
Come by for a visit.We can help you with all your biking needs.
VICTORY VELOBIKE SHOP AUBURN, CA
he pleasure and satisfaction gained from
bicycle riding has been shown to alleviatestress, anxiety and over all depression.
Whether simply a weekend pleasure or a seriouscompetitive sport, cyclings many health benefitsfit easily and well into anyones daily routine.
The Healthy Wayto Have Fun!
But that doesnt stop consumers from
snatching up whatever new superfood,
miracle cure or age fighter shows up in
the media.
Product consultant Leslie Vitale with
Sunrise Natural Foods says she wishes
she knew what supplements will be
talked about on Oprah and the Dr. Oz
show beforehand so she can stock the
store accordingly.Whatever is on (Dr. Oz), theyll buy,
Vitale said. We try to meet the chal-
lenge.
Thats been true of the recent passion
flower craze which depleted Sunrise
Natural Foods shelves of the calming
herb a day after it aired on Dr. Oz.
There have been countless other
wonder workers youve probably
heard of acai, goji and mangosteen
(even if you havent mastered how to
pronounce them).
Vitale said that as the planet has
become more connected, people have
become aware of the powerful antioxi-
dants contained in these exotic super
fruits from other countries.
From the acai berry, which has been
used in weight loss supplements, to
noni juice, a Polynesian fruit believedto have cancer-fighting properties, the
high antioxidant count in these fruits
help protect us from the free radicals in
our bodies that cause cell aging and
damage, Vitale said.
While some seek to put good things
into their bodies, others are looking to
get the bad stuff out, says Neel withCountry Naturals Wellness Center.
Products such as the Neera Super
Carol Kreuzer,store managerof Sunrise Nat-ural Foods,takes a whiffof chamomileat the storeswholesaleherbs section.Kreuzer said
the herbs canbe steeped liketea or put intoempty capsulesfor custom sup-plement pills.
BEN FURTADO GOLD
COUNTRY NEWS
SEE PAGE 12
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Cleanse are big after the first of the
year, she said. The program replaces
solid food with a syrup drink taken with
lemons and a touch of cayenne pepper.
Neel said that cleanse is only for the
really really serious and can help with
weight loss and flushing toxins from the
body. The program should be done for
a week or however long can you
last, Neel said.
Youre probably good at one week. I
only lasted three days, she said.
An easier way to cleanse the seven
organs (skin, liver, lungs, lymphatic sys-
tem, kidneys, blood and bowel) is a pro-
gram by Renew Life that combines
herbs with cleansing agents.
I think people are aware our environ-
ment is not clean. You cant walk outside
and take a breath of fresh air anymore,Neel said. Everything is toxic with pol-
lution, pesticides and all the other junk.
Whatever we breathe in goes through
our blood stream and the liver.
While many stand by the benefits of
them, consumers should not pin all
their health care hopes on supple-
ments, said Dr. Tobias Paiva, a Doctor of
Osteopathy with Sutter Medical Group
in Auburn.
Although he said a lot more physi-
cians are getting clued into herbal
remedies, there is a caveat: Supple-
ments dont fall under the same regula-
tions as conventional over-the-counter
or prescription medications.You have to be careful with anything
thats not FDA regulated. All of these
other herbal remedies are not typically
FDA regulated, they do not have to
prove whats in these supplements or
how much, Paiva said. Some of these
herbs have been around for thousands
of years, so theres no reason to com-
pletely discount them.
Auburns Erik Olesen trusts his own
health and his patients to supple-
ments.
Olesen takes two fish oil capsules, two
zyflamend (an anti-inflammatory), one
probiotic and vitamin D each day. He
recommends supplement manufactur-
ers who do rigorous purity testing (Ole-
12 Healthy Living February 2010
BEN FURTADO GOLD COUNTRY NEWS SERVICE
Product consultant Connie Bergh tells customers Patti and Don Hendersonabout fish oil products that help with the joints.
The following supplements weresuggested by experts from SunriseNatural Foods and Country NaturalsWellness Center, both in Auburn.Note: Consult a health care profession-al before beginning any supplementtreatment as they can interact withother medications.
DigestionTry probiotics, live microorganisms
often refered to as good bacteriathat help keep your digestion regular.
MenopauseProducts with black cohosh help
with those hot flashes. Progesteronecream delivers the hormones the bodyneeds.
Joint painFish oils or a hyaluronic joint com-
plex might help.
SleepPassion flower is good for relax-
ation, calming the nerves andevening you out says Leslie Vitalewith Sunrise Natural Foods.
Weight lossMangosteen suppresses appetite by
balancing blood sugar levels, helpingyou eat smaller portions. Glucoman-nan, a soluble fiber, helps you feel full,says Sandie Neel with Country Natu-rals Wellness Center.
CholesterolRed yeast rice supplement can helpreduce cholesterol without the use ofstatins, said Neel, who used it to lowerher own cholesterol levels.
Memory problemsPhosphatidylserine is a chemical
present in the brain that is not pro-duced as well as we age, so we needto supplement it, Neel said. She saidits proven to slow Alzheimers diseaseprogression and helps with daily brainfunction by increasing natural neu-rons.
StressGinseng helps rebuild your adrenal
glands to deal with stress. B-complexvitamins can also help.
WHATS AILING YOU?
continued from 11
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sen says NOW Foods and
Vital Nutrients are two
brands he trusts).
He also recommends sup-
plements to his patients he
sees as a psychotherapist
and neurofeedback consult-
ant, helping people change
their brainwaves to dealwith abnormalities.
He recommends fish oil
for patients with
ADD/ADHD and L-trypto-
phan for sleep and mood
disorders. Although its diffi-
cult to isolate the benefits of
supplements from concur-
rent treatments, he said
studies have shown the
power of the supplements.
I believe supplements arepopular because, frankly,
medicinal herbs have been
successfully used for many
thousands of years, he said.
Herbs tend to have milder
effects than medications,
and also much less in the
way of side effects. This is
generally true for most sup-
plements as well.
When traditional medi-
cine delivers disappointing
results, thats when many
patients turn to comple-
mentary health care and
supplements.
Some people have been
sick many years and doctors
have tried different prescrip-
tions and they really havent
helped, Kreuzer said. Peo-
ple come in at a low point
when they dont feel well and
havent for a long time.
Jim Morgan, 39, said hes
had digestion problems for
30 years, possibly from
Crohns disease, a chronic
inflammation of the gas-
trointestinal system.
When you just cant
digest, you feel horrible,
said Morgan, who was visit-
ing family in Auburn recent-
ly.
But when he started taking
probiotic supplements 10 years ago, he was able to
maintain his system. He now
takes the supplement
around once a week to keep
the good bacteria in his
gut.
If you dont have the right
probiotics in your system,
something else will come
volunteer, and thats not
fun, he said.
Avid quilter Patti Hender-son also turns to supple-
ments, but to help with her
joints.
Henderson has been tak-
ing Omega 3s for years to
prevent her joints from get-
ting worse.
I definitely use my hands
a lot with cutting and sewing
and holding fabrics. A lot of
people in the industry havedegenerative arthritis, she
said. I need to keep my
hands in really good shape.
Petersen who battled
breast cancer and takes sup-
plements to keep her
immune system thriving
has yet another analogy that
could sum up why so many
people are turning to sup-
plements and healthy eating
in general.
Its like putting good gas in
the car, its the same as your
body, she said. If (the fuel is)
good, itll run well.
February 2010 Healthy Living 13
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14 Healthy Living February 2010
1331 Lincoln Way, Auburn (530) 885-3773Lic.#FD372
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Prearranging your funeralgives peace of mindto your loved ones.
BY JOYIA EMARD
GOLD COUNTRY NEWS SERVICE
Dogs, long consideredmans best friend, are alsoproving to be good for oneshealth and well being.
Residents at Senior Care Villa of Loomis know this
firsthand. Each month,
SUSAN LEE GILES SPECIAL TO GOLD COUNTRY NEWS SERVICE
Bella, a longhaired Chihuahua, visits with Bernard Tupper, a resident of Senior Care Villaof Loomis. Bellas mistress, Roxana Bucurenciu, right, is one of the memory care facilitysowners and often brings her dog to interact with residents.
Playingwith petsmore than
just funPET INTERACTION WITH
SENIORS WORKS AS
EMOTIONAL THERAPY
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February 2010 Healthy Living 15
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volunteers and their pets
from Lend A Heart show up
at the Villa and visit with
residents. According to the
nonprofit groups Web site,
their goal is to provide
interaction and contribute
to the improvement of the
clients overall well-being.
Mary Bucurenciu, co-owner of the senior memo-
ry-care facility, said resi-
dents respond immediately
to the dogs.
They perk up, smile,
some even have tears in
their eyes, she said. You
can see the joy in their
eyes.
She also said it causes
the verbal patients to talk
about their own special
pets they had in the past.
Bucurenciu explained
that the dogs are clean,
soft and beautiful and they
do tricks, retrieve and play
ball with the residents. She
said four to six volunteers
and their dogs visit for an
hour once or twice a
month.
Stephanie Plucker, of
Lincoln, is a veterinarian
and also a Lend A Heart
volunteer. She and her
Doberman pincer, Drucilla,
are a team and together
with other teams they visit
the Loomis senior facility.
Plucker said she volun-
teers about six times per
month and visits schools
and senior facilities.
Drucilla, 10, has been atherapy dog for five years
and gets excited about the
visits.
Lend A Hearts Web site
states, Tossing a ball, pet-
ting or brushing a dog or
cat are all ways to facilitate
movement in a manner
that is fun and allows the
patient to enjoy physical
therapy a bit more. It is
through this type of inter-
action that healing is possi-
ble.
Bucurenciu said that all
of the residents at the Villa want to touch, pet, hug or
hold the dogs.
Marilyn Tuppers hus-
band, Bernard, is a resident
at the facility and she said
he loves dogs and looks for-
ward to their visits. Bella is
a longhaired Chihuahua
owned by Roxana
Bucurenciu, who is Marys
daughter and co-owner of
the facility. Tupper said her
husband especially likes
Bella.
He had a golden retriev-
er and whenever Bella
comes to visit he wants to
hold her. It helps his
health, Tupper said.
Research has proven that
petting and caring for an
animal can reduce blood
pressure and heart rate.
Numerous studies on
everything from depres-
sion, loneliness, autism,
calmness in mental
patients, and pain after sur-
gery have illustrated the
positive effects from inter-
action with therapy ani-
mals.
Therapy animals are
pets, often dogs, with a
friendly and gentle tem-perament who are pre-
scribed by psychologists,
psychiatrists and doctors to
interact with patients for
physical therapy and emo-
tional therapy.
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16 Healthy Living February 2010
BBYYEE,, BBYYEE
BBAABBYY
BBEELLLLYY
Fit4Birth, Stroller Strides helps moms stay in shape
Jessica Clark, the owner of Stroller Strides in Rocklin,teaches a class while her daughter, 2-year-old Zoe, sits inher stroller.
For new moms and
moms-to-be, get-
ting the pre-preg-
nancy belly back can
seem impossible.
But it doesnt have to
be, thanks to several
prenatal and postnatal
workout groups that
cater specifically tomodifying exercises
and making them safe
for mom and baby.
Alicia Cukjati, a
mother of two, started
Fit4Birth, fitness classes
that cater to prenatal
and postnatal work-
outs, after seeing the
lack of workout classes
available for pregnant
women.
When I became
pregnant, I just drew ablank and didnt know
what to do to stay fit,
Cukjati said.
SEE PAGE 18
Kim Lynar, of CitrusHeights, pushes her childwith a stroller in theStroller Strides fitnessclass in Rocklin.
PHOTOS BY PHLIP WOOD GOLD
COUNTRY NEWS SERVICE
BY LAUREN GIBBS
GOLD COUNTRY NEWS SERVICE
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February 2010 Healthy Living 17
Phillip Kintner, M.D.Board Certified in Obstetrics and Gynecology
Providing ComprehensiveCare for Women
of All Ages
Special Interests Include: Laparoscopy Laser Treatment of Pre-Invasive Disease
and Treatment of MenopausalSymptoms Using Traditional andComplementary Hormone Therapies.
Welcoming New Patients andAccepting Most Major Insurance Plans
530-886-666011795 Education Street
Suite 222Auburn, CA 95602
Christopher Lindeken, D.O.Obstetrics and Gynecology
Specializing in Laparoscopic Surgery
Now Accepting New Patients andAccepting Most Major Insurance Plans
530-886-666011795 Education Street
Suite 222Auburn, CA 95602
Dedicated to theWell-Being of Womenand our Community
Special Interests Include: Laparoscopic Surgery Fibroids High Risk and General Obstetrics
-
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18 Healthy Living February 2010
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After finding a lack of infor-
mation on workouts,
Cukjati started Fit4Birth
about a year ago, offering
classes in Rocklin, Roseville
and the Sacramento area.
The classes, offered four
times a week, include ahybrid of yoga, Pilates,
weight training, relaxation
techniques, cardio and
breathing, Cukjati said.
Modifications are made
in each class depending on
the womans stage of preg-
nancy and all fitness levels
are welcome in the classes.
Cukjati has been a group
exercise instructor for years
and also teaches natural
childbirth classes.PHLIP WOOD GOLD COUNTRY NEWS SERVICE
Stroller Strides instructor Jessica Clark leads the mothers in exercise routines in the fitnessclass on the William Jessup University campus in Rocklin.
continued from 16
SEE PAGE 20
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February 2010 Healthy Living 19
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She blends some of those
practices into Fit4Birth
classes such as breathing
techniques, opening the
pelvis and preparing for
labor, she said.
For women with kids
already in tow, StrollerStrides offers moms a way to
work out without leaving
their children at home.
For mom Lisa Raquel of
Rocklin, that was exactly
what she was looking for in
a workout plan.
My kids arent in day
care. I get to be with them,
she said. Its a great work-
out and a good atmosphere.
I think my kids have reallybenefited socially and it
motivates you to have a
healthier life.
Offered five times a week,
Stroller Strides gives moms
an opportunity to drop the
pounds or stay fit through a
full-body workout, said
instructor Jessica Clark. The
class begins with a warm up,
followed by cardio work,
stretching, using resistance
bands and jump ropes and
ends with crunches and more
stretching all while never
leaving your childs side.
Clark is trained in prena-
tal and postnatal exercises,
which makes pregnant
women, like Cyndy Silva feel
more comfortable during
the workout.
Silva is five months preg-
nant with her second child
and attends the classes four
times a week. During her first
pregnancy, Silva said she was
diagnosed with gestational
diabetes, which left her
unable to work out frequently.
I truly believe that
because of Stroller Strides, I
am not as sick this time, Silva
said. I feel very safe here.
During a recent class,
Clark advised Silva of how to
exercise while pregnant,
such as limiting crunches
and not laying on her back.
Silva said the group notonly provides a hard work-
out, but also social network-
ing with other moms and
children such as regular play
dates.
Its a big part of our life
and I think its a fantastic
thing that they have, Silva
said.
Clark took over the
Rocklin franchise in March
of 2009 and said she saw it
as an opportunity to
become an entrepreneur,
while spending time with
her children.
Being a mom herself,Clark said she knows first-
hand the difficulties that
can come with keeping fit
with children, but said the
classes make it simple.
We do want them to
take care of their child
first, she said.
Whether its breast feed-
ing or disciplining their
children, the moms are
encouraged to take that
time and then rejoin the
workout.
Not only do the classes
encourage taking care of
the child and mother, butthey combine the best of
both worlds of fitness and
motherhood.
The kids are with them
and that makes them
happy, she said.
20 Healthy Living February 2010
PHILIP WOOD GOLD COUNTRY NEWS SERVICE
Stroller Strides mothers Kim Lynar, left, of Citrus Heights, and Deborah Bales, of
Roseville, do leg kick exercises while pushing their kids in their strollers during the fitnessclass.
FIT4BIRTH WORKOUTS FOR MOMS
TO BE
Classes: At varying times and locations inRocklin and Roseville Mondays throughWednesdaysCost: $70 for a five-class pass within threemonths; $100 for eight-week session; $125 for10-class pass within five monthsInformation: (916) 316-7144 or fit4birth.com
STROLLER STRIDES GET FIT
AFTER BIRTH
Classes: At varying times and locations inRocklin, Roseville, Folsom, El Dorado Hills andAuburnCost: Vary depending on the locationInformation: strollerstrides.com
continued from 18
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22 Healthy Living February 2010
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Forget the treadmill head for the hills
BY SALLY JONESSPECIAL TO GOLD COUNTRY MEDIA
We are spoiled in California with
many recreation choices in the colder
months. Among them is cross-countryskiing a great way to stay fit and
healthy in the winter.
Researchers tell us cross-country ski-
ing is one of the best aerobic activities
out there, being low impact on the
joints, a great calorie burner and
strength builder not to mention it is
a lot of fun.
Many studies show that aerobic exer-
cise cuts the risk of stroke, heart attack,
diabetes, lowers blood pressure and the
likelihood of being diagnosed withdepression.
For the active outdoor enthusiast
cross-country skiing is a great way to
enjoy the crisp, fresh air and snow cov-
ered trails. Its an activity you can do as
a family, with friends or alone.
Weight bearing activities such as ski-
ing or snowboarding help build bone
density, strength, and balance. On a
powder day (especially if you are willingto hike some for your turns), you will
burn some calories, get your heart
pumping and get your fill of fresh air
and grins.
So if you havent been up to the snow
this year or even worse never been
out make the new years resolution to
utilize the amazing ski resource we have
so close in the winter months.
Sally Jones is the Nordic Program director at
Auburn Ski Club, which offers a groomed cross-country trail system on Donner Summit as well as
quality, affordable ski and snowboard programs for
children. Contact Auburn Ski Club at www.auburn-
skiclub.org or (530) 426 3313.
COURTESY GOLD COUNTRY NEWS SERVICE
Kari Rust, an avid skier and a volun-teer coach with Auburn Ski ClubsSaturday youth cross-country ski pro-grams, knows skiing is a great way tokeep fit.
SKIING A GREAT WAY TO STAY
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24 Healthy Living February 2010
BY KENT R. SUEMNICHTTHRIVENT FINANCIAL
The crack of the bat. The
roar of the crowd as
you round the bases.
While hitting a home run inthe big leagues is nothing
but the stuff of dreams for
most of us, baseball can
serve as a wonderful analogy
for our quest for financial
security.
Reaching retirement, or
home plate, is the goal. So
step up to the
plate, take a
swing and
round the baseswith these gen-
eral, yet time-
less financial
tips from The
Sierra Foothills Group of
Thrivent Financial.
First BaseGet on base by:
Creating an emergency
cash fund with at least three
to six months worth of livingexpenses set aside. This fund
is essential to cover unex-
pected short-term expenses,
like a major car repair bill or
broken furnace. Keep the
funds safe and accessible in
a savings or money market
fund, and be sure to replen-
ish the fund later if you draw
from it for an emergency.
Purchasing property
insurance that protects youand/or your business against
the loss of the property or
income. Auto, homeowners
and business owner policies
fall under this category.
- If your employer does not
provide health coverage, buy
your own. You cant afford to
be without it. If you fall ill andhave to be hospitalized with-
out health insurance, you will
quickly realize that the cost of
not being insured far exceeds
the cost of premiums, said
Bruce Fear, vice president of
Protection Products and Solu-
tions for Thrivent Financial.
Second Base As you head to second
base youre approaching the
middle part of your life and
earnings potential. Second
base is about protecting your
income from a long-time ill-
ness or injury, or the death of
a loved one.
Investigate disability
income insurance. Its easier
and cheaper to get when
youre younger, and provides
a benefit to replace a portion
of your income if you
become too sick or injured to
work. It protects your most
important asset your abil-
ity to earn an income.
Life insurance is also
essential. It protects your
loved ones against the loss of
income they would experi-ence if you died. There are two
main types term and per-
manent. Both help preserve
the lifestyle of your surviving
family members, but perma-
nent can also allow you to
accumulate a cash benefit.
Third BaseThird base is about protect-
ing your hard-earned dollars,
the assets youve accumulat-ed for retirement or other
financial goal. As you head to
third, consider what types of
events can lower your proba-
bility of rounding third and
heading home? Two key
items you should consider:
Investigate medical
insurance. While many com-
panies provide medical
insurance, once you retire,
the coverage usually ends.And, if you arent eligible for
Medicare youll need to con-
sider individual medical
insurance. If youre eligible
for Medicare, keep in mind it
wont cover all your health-
related expenses in retire-
ment. Supplemental insur-
ance can cover the gaps.
Long-term care insurance
should also be on your mind
at this stage. The coverage canprovide for necessary medical
or personal care services pro-
vided outside a hospital set-
ting, such as in a nursing
home or your own home.
Reaching HomeCovering all of the bases
over time will help you reach
home plate protecting
your retirement plans.
Estate planning is a keyelement of retirement plan-
ning. This is the process of
working with your legal, tax,
and financial professional to
arrange your financial affairs
so that you have sufficient
assets to meet your lifetime
needs, while ensuring that
your wealth will be distrib-
uted according to your wish-
es after your death.
A stable, solvent retire-ment in which you can
maintain the standard of liv-
ing you enjoyed while you
were working is the equiva-
lent of hitting one out of the
park, added Fear. With a
little bit of planning, the goal
can be within reach.
Visit www.Thrivent.com to
learn more about retirement
savings, investing and tax
planning.
Kent R. Suemnicht, FIC, is a Financial
Consultant with The Sierra Foothills
Group of Thrivent Financial for
Lutherans in Auburn. He can be
reached at (530) 886-8222.
How to hit a financial planning home run
Kent R.
Suemnicht
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February 2010 Healthy Living 25
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26 Healthy Living February 2010
BY ERICA BLANKENBEHLERSPECIAL TO GOLD COUNTRY MEDIA
For the most part, yourweight comes down to yourlifestyle choices. Are you exer-cising at least three times a week? Are you consuming
more calories than you areburning? Is your sugar intaketoo high? Are you overlystressed? If you haveaddressed all of these issueshonestly and talked with yourdoctor to rule out any condi-tions or drug side effects thatcan affect weight, there are afew ideas here that you maynot have considered thatcould be keeping you fat.
1. When you choose toexercise makes a difference. If
you exercise while digesting ameal, that meal is more likelygoing to be burned for energyinstead of fat stores. If howev-
er, you exercise on a fastedstate such as beforebreakfast your bodywill tap into fat stor-age for fuel.
2. By increasing thelength of your exer-
cise session to 45-60minutes, your body ismore likely to utilize fatstores for energy.
3. In order to physio-logically get the fat intoa muscle cell to beburned, there is aprocess that requirescertain nutrients.
Step 1: CalciumFat must be able to get
out of the adipocyte (fat cell)
and into the blood. This firstrequires some sort of physicalstress, such as exercise. Next,if you do not have enough
calcium, your ability toliberate the fat is limit-
ed.For great food
sources of calcium,consume moregreen leafy vegeta-
bles such asspinach, or broccoli,mustard and turnip
greens, dairy prod-ucts, nuts, and whole
grains.
Step 2: ChromiumThe fat must be able to
get out of the blood andinto the muscle cell.Researchers believe that
you must have enoughchromium in your diet to
make this possible. Goodsources of chromium includebrewers yeast, whole grainsand nuts.
Step 3: Vitamins B and CThe final step is getting the
fat into the mitochondria, thepowerhouse of the cell,where fat burning takes place.This step requires vitamin C,a variety of B vitamins, and
carnitine. Good sources ofthis vitamin include freshfruits and vegetables such ascitrus, berries and potatoes.Good sources of vitamin Binclude a variety of foodsfrom whole grains, fresh pro-duce, and brewers yeast, tobeans, meat and dairy.
Working with your doctor, you can incorporate theseand other simple suggestionsinto your daily life to assist inthe fat burning process.
Dr. Erica Blankenbehler is a chiroprac-
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28 Healthy Living February 2010
COURTESY GOLD COUNTRY NEWS SERVICE
Pete Enochs co-owns Latitudes Restaurant, which features in-season cuisine, such as this California Seafood Chowder.
Local restaurateurs share
their secrets to finding
healthy menu choices
Latitudes
130 Maple St., Auburn(530) 885-9535
Pat Enochs and her husband Pete
own Latitudes, where the menu
changes monthly to reflect culinary
diversity have dinner in April, and
your taste buds are swept away to Paris;
a couple months later, and its time to
try paella and other Spanish delights.
But no matter where in the world the
entre comes from, know that the
Enochses are doing what they can toensure a delicious and healthful meal.
The first three months menus of the
year focus on culinary delights from the
Pacific Rim, the Caribbean and South
America.
We make everything from scratch
and feature fresh food
from the area, PatEnochs explained. Also
with these latitudes they
use less dairy and butter,
which after the holiday
eating, is a good healthy choice.
Enochs said summer months are best
for delving into Mediterranean cuisine,
with lots of fresh, healthy ingredients.
Italy and Spain use lots of fresh basil,
tomatoes, peppers, squash, Enochs
said.
Enochs said Latitudes dishes have noadditives or preservatives, and are low
in salt.
Our goal at Latitudes is to keep the
customers health and happiness in
mind, she said. Our servers are edu-
cated on our menu and the ingredients
so if the customer has dietary needs or
allergies the server can recommend
dishes to them or know if the dish can
be adjusted for their needs.
Enochs said there are some things
diners can keep in mind at any restau-
rant in order to find healthier options.Watch out for highly processed
foods that are full of bad fats, salt and
preservatives, she said.
~ Loryll Nicolaisen
COURTESY GOLD COUNTRY NEWS SERVICE
California Seafood Chowder (see recipe right) asserved at Latitudes.
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On Fridays we make a clamchowder. We named 'Cali-fornia Clam Chowder'because it is a creamy stylewith no dairy - just whatCalifornians would do. Forthe stock we do purchase aclam juice that has nopreservatives and is low insalt. You can substitute lowsalt chicken stock or makeyour own," said Pat Enochsof Latitudes.
INGREDIENTS
4 peeled potatoes (reds or
Yukon gold are best) cubed
4 carrots peeled and chopped
2 large onions chopped
4 garlic cloves minced
5 stalks celery chopped
1/2 cup olive oil
3 bay leaves
bunch parsley leaves minced
64 ounces of stock (low salt clam
juice, chicken stock or vegetable
stock)
1-2 pounds cooked fish (salmon,
halibut, any fish fillet) or 1
pound bay shrimp or smoked
salmon
ROUX
2 tablespoons olive oil
11/2 cup flour
1/2 cup sherry
Saut vegetables in olive oiluntil onions are cookedthrough and sweet. Addbay leaves and parsley. Cookanother 2 minutes. Addclam juice or stock andseafood. Heat until veryhot. Make roux by heatingoil and stir in flour until wellmoistened, and then addsherry slowly. Add some ofsoup to roux while stirring,and then add to soup. Cookuntil thick and all vegeta-bles are soft. Makes onegallon.
CALIFORNIA SEAFOOD CHOWDER
February 2010 Healthy Living 29
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32 Healthy Living February 2010
Paul Martins
American Bistro
1455 Eureka Road,
Roseville(916) 783-3600
paulmartinsamerican
bistro.com
This time of year many people yearn
for comfort food, which often can be
quite filling and fattening.
But for Chef Partner Josh Korn of Paul
Martins American Bistro in Roseville
comfort food can also be healthy.
The key to eating healthy is to get the
best ingredients, Korn said. You can
garnish a dish with salsa and vegetables
and by not frying your food, you can
make it healthy. You get out of it what
you put in.
Korn said Paul Martins prides itself
on serving locally sourced, organically
grown ingredients.
All of our ingredients speak for them-
selves, he said.One of Korns favorites is a mesquite-
grilled swordfish served with sauted
green beans and a blistered tomato rel-
ish. He said the dish uses olive oil, salt
and pepper and garlic.
This dish is light and fresh, he said.
For those who like to include a side
dish to accompany the fish, Korn sug-
gests a serving of grilled sweet potatoes
sliced in rounds.
During the winter months Korn said
he enjoys cooking up batches of wildmushroom soup that uses four types of
mushrooms and theres a butternut
squash soup he prepares that is cur-
rently on the menu at the restaurant.
Even mashed potatoes, which so
many consider comfort food, can be
lightened, Korn said, by adding
parsnips instead of cream.The menu at Paul Martins changes
with the season in order to provide the
freshest pick-of-the-crop items for its
menu and Korn said hes always open to
special requests year-round.
GRILLED SWORDFISH W/
BLISTERED TOMATO RELISH &
SAUTEED BLUE LAKE BEANS
INGREDIENTS
1 each 7-ounce portion fresh swordfishExtra virgin olive oilKosher saltFresh cracked black pepper6 ounces Blue Lake beans1 teaspoon minced Shallots1 teaspoon basil chiffonade2 pounds grape tomatoes2 ounces olive oil1 ounce basil chiffonade1 ounce chopped parsley6 ounces vinaigrette
PROCEDURE
Rub both sides of fish with oil and sea-son with salt and pepper. Place on ahot grill, and cook to medium. Be care-ful not to overcook the fish, as it willbecome very dry. While the fish is
cooking, heat 2 tablespoons oil in asaut pan. When hot, add blanchedgreen beans to the pan. Saut untilthe beans begin to take on some gold-en brown color. At this point, add theminced shallots and a pinch of salt,and continue to cook until the shallotsare golden brown. Remove from heat,toss in basil, and place in center ofplate.Place the grilled swordfish on top ofthe green beans, and top with the blis-tered tomato relish. To make the rel-ish, cut grape tomatoes in half, andplace in a bowl with the oil, salt andpepper.Roast in the oven at 425 degrees untilblistered. Add basil, parsley and vinai-grette and combine. Place 2 table-spoons. of the blistered tomato relishon top of the fish. Drizzle with extravirgin olive oil to finish.
~ Courtesy, Paul Martins Bistro
Josh Korn
Grilled Swordfish withBlistered Tomato Relishand Sauteed Blue LakeBeans, as served at PaulMartins American Bistroin Roseville.
PHILIP WOOD GOLD COUNTRY NEWS
SERVICE
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For more information or an appointment please contact our office.
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36 Healthy Living February 2010
Keep it off for good!DESPITE ILLNESS,
COUPLE TAKES
EXTRA STEPS TO
MAINTAIN WEIGHT
BY DON CHADDOCKGOLD COUNTRY NEWS SERVICE
Shedding 40 pounds is no
easy task, and for 63-year-
olds Stevie Rey and Fred
Waters, its been a lifetime
commitment through chal-
lenges large and small.
After they married in 1974,
the couple joined Weight
Watchers.It was Fred who wanted
to join so we could start eat-
ing healthier as we began
our lives together, Rey said.
But it wasnt so easy to
stick with the program. They
said they lost a lot of weight
together originally but then
over time, we stopped
going, Rey said.
Rey and Waters say when
the weight piled on, theyturned back to the program.
I came back in 1993, Rey
said. I lost another 40
pounds.
In 1999, Rey was diag-
nosed with breast cancer.
I had a mastectomy and a
year of chemotherapy, she
said. Weve not only had my
experiences, but Fred now as
well. They are life things that
people experience. Theypresent challenges.
Waters was recently diag-
nosed with the rare Erd-
heim-Chester Disease. In
recent weeks he had colon
surgery and is now undergo-
ing chemotherapy.
So little is known about
this disease, Waters said.
Compared to two weeks
Above, Stevie Reystruggled with her weightfor years. Today, she staysactive in the comfort of herhome by using an elliptical
machine, left.COURTESY/BEN FURTADO
GOLD COUNTRY NEWS SERVICE
Married Auburn couple Stevie Rey and Fred Watersshare eight tips on how theyve kept the weight off.
1. When putting away dishes, do them one at atime for more exercise.
2. Park at the farthest end of the parking lot andwalk.
3. Take stairs instead of elevators or escalators.
4. Go for walks.5. Eat lean proteins like beans and some grains.6. Read the labels on pre-packaged food.7. When offered dessert that isnt to your liking,
dont eat it.8. Eat smaller portions, especially at restaurants.
HOW THEY KEPT IT OFFOnce you realize that
this is what you need to
do to help yourself, you
do it.Stevie Ray
-
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February 2010 Healthy Living 37
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ago, I feel much better right now. Im
back to eating normal foods, only made
(more) bland.
The Auburn couple used to do a lot
more physical activity together, until
Waters illness. Last year, Rey walked the
100-mile-long Western States Trail over
a series of weekends. But, she said even
taking longer to shop helps burn calo-
ries.It doesnt have to be about marathon
running or hitting the gym daily, Rey
said. You can get a couple thousand
steps in at the grocery store.
She said working out at the gym for
an hour and then sitting the rest of the
day is not as effective and doing small-
er exercises throughout the day.
Once you realize that this is what
you need to do to help yourself, you do
it, Rey said.
Rey tries to do 10,000 steps per day,
measured by a pedometer.
When I do 12,000, I feel good, she
laughed.
Because Waters is unable to do much
physical activity at the moment, hes
trying to do what he can to keep fit.
I try to make the bed in the morning,
just for a little more exercise, Waters
said.
The couple have utilized the trails in
the Auburn State Recreation Area as
well as those around Folsom.Weve been on the Folsom trails and
they are very nice, Waters said.
The trails are a valuable resource,
according to Rey.
We are so lucky to live next to these
trails, she said. Its so soothing and
fun. I dont go alone and its a good time
to talk.
Rey has kept off the weight for 16
years while Waters has kept it off for 10.
Waters said that while Weight Watch-
ers works for them, there are other
options out there for people struggling
with their weight.
Fred Waters,before Fred Waters,after
When I do 12,000 (steps), I feel
good.Fred Waters
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38 Healthy Living February 2010
HEART OF GOLD CHIROPRACTICHEART OF GOLD CHIROPRACTICDr. Dale H. Powers, D.C.Dr. Dale H. Powers, D.C.
884 Lincoln Wy., Ste.#25, Auburnwww.drdalepowers.comCall us Today 530.888.8865Call us Today 530.888.8865
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MARCI SEITHER GOLD COUNTRY NEWS SERVICE
Colfax Healing Arts Center owner Audrey Powell, picturedwith her 3-year-old daughter, Alexis, and 5-year-old son,Austin, believes in the healing power of regular massages.
BY GLORIA BEVERAGEGOLD COUNTRY NEWS SERVICE
Some people think of
massages as a luxurious
treat. Theyre somethingyou get while on vacation or
as a gift to someone special.
And yet, the occasional
massage is akin to only
working out once a year,
says Audrey Powell, a mas-
sage therapist and owner of
Colfax Healing Arts.
While exercising helps
build muscle tone and
increases endurance, regu-
lar massage can take good
health to the next level.
Massages help the body
and the mind work together
to reduce the accumulation
of stress, thus improving an
individuals overall health,
Powell claimed.
Not only will massage
teach your body to unleash
its aches and pains, but the
mind will also learn to live
more calmly.
Massage kept me work-
ing as a dental hygienist
years longer than I would
have (without), explained
Alta resident Heidi Johnson,
who has been getting regu-
lar massages for nearly 15years.
Standing over clients day
after day took its toll on her
MASSAGES MORE THAN A LUXURIOUS TREAT
-
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39/44
neck, shoulders, hands and
lower back, she explained.
I was one of those peo-
ple who thought it was self-
indulgent one of those
fluffy things you do
until I realized the thera-
peutic benefits, she said.
Powell added that mas-
sage could also alleviatehealth problems like high
blood pressure and high
cholesterol, which are
stress-related, Powell
explained.
Even women coping with
fibromyalgia pain and PMS
can benefit from regular
massage.
When you exercise and
get massages on a regular
basis, that is what is going
to take care of the stress,
Powell said. And that will
take care of the high choles-
terol (and other stress-relat-
ed diseases).
Individuals who have
regular bodywork experi-
ence not only reduced body
pain and muscular tension
but also improved posture.Old injuries are one of
the best reasons to get regu-
lar massages, she said.
Because of the scarring
within the connective tis-
sues and muscles you
develop movement pat-
terns that can lead to atro-
phy of the muscles, she
said.
With regular massage,
the injured muscles will
regain healthy movementpatterns and flexibility.
I have known so many
people who are so out of
touch with their bodies,
Powell explained.
She recommends talking
with the therapist before
getting on the massage
table.
Let the therapist know
about old injuries or areas
with chronic pain as well as
what has been happening
in the last couple of weeks.
Ask about their training
and how long they have
been practicing.
Most massage therapists
use a combination of tech-
niques to meet their clients
needs and wants. The styles
range from Swedish and
deep tissue to Rolfing and
hot stone. And yet, Johnson said,
its not as important to
know what technique you
want the therapist to use.
Its just truly about trust.
Once you know somebody,
you trust them (to use the
right techniques), she said.
Its like magic.
This form of self-care has
a huge impact on how
healthy and youthful each
individual will remain with
each passing year.
Lessens depression andanxiety.
Enhances sleep quality. Enhances bodys natural
immunities. Improves
concentration.
Improves circulation. Relieves migraine pain.
~ Colfax Healing Arts
HEALTH BENEFITS OF
MASSAGE
February 2010 Healthy Living 39
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40 Healthy Living February 2010
BY SUSAN BELKNAP
GOLD COUNTRY NEWS SERVICE
To be a good surgeon its
important to have
good, steady hands in
the operating room. But out-
side the hospital, compas-
sion and an ability to relate
are also top of the list for
many patients.
Dr. Scott Braley is a gen-
eral surgeon who has both.
After going through the
experience of donating hisbone marrow last year, the
Roseville resident said he
now can especially relate to
being on the patient side of
doctoring.
Ive always gotten into
the emotional part of medi-
cine, said Braley, who is
associated with the Surgical
Association of Roseville. I
was a psychology major andI have always enjoyed
spending time with the
patients and their families.
But before he began his
career as a surgeon in 1990,
fresh out of college, Braley
said he applied for a job as a
technician in a blood center.
I decided to give blood
one day while I worked there
and as they were drawing it,the technician asked me if
they could take a bit more
blood to have it tested for
bone marrow donors, he
said.
Braley said after the
blood donation he forgot all
about the extra amount he
donated for the marrow. He
went on to medical school,got married and started his
family.
It wasnt until 2008 that
he got a phone call from the
bone marrow registry saying
he was a match for a patient
who had leukemia.
After I donated that day
in 1990, I never thought any-
thing about it, Braley
recalled.
Braley said it was a toughdecision to go through the
transplant, as he was just six
weeks into his surgical prac-
tice when the call came. He
credits his wife, Amy, with
PHILIP WOOD GOLD COUNTRY NEWS SERVICE
Scott Braley, right, jams with his family in their living room with his wife, Amy, left, on the piano with daughter Blake,1, Avery, 9, and Logan, 6, on guitar.
Donating the gift of life
NATIONAL MARROW DONOR PROGRAMFacts and Figures Marrow or blood cell transplants could benefit more than10,000 people each year The program facilitates more than 350 transplants each month 70 percent of patients in need of marrow or blood celltransplant do not have a match donor in their family. To be a donor, visit marrow.org
LONG-FORGOTTEN BLOOD DONATION LEADS TO LIFE-SAVING BONE MARROW TRANSPLANT
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February 2010 Healthy Living 41
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helping him to make the
decision to donate his mar-
row.
It took lots of soul
searching to do it, Braley
said. I had every excuse not
to do it. But my wife con-
vinced me it was the right
thing to do. Once I made the
decision, I felt so much bet-ter. I had a sense of calm.
Braley said the bone mar-
row donation process
required one-fourth of the
blood in his system to be
collected from his pelvis
area, a procedure that took
about 1- hours to com-
plete. After that Braley said
he took about a week off
from work as the process left
him with a dull ache and
extremely fatigued.
Braley said many people
believe the recovery period
from bone marrow donation
is lengthy. But in reality,
while donors may experi-
ence headaches, bone or
muscle pain, nausea or
fatigue, these symptoms
usually disappear one to two
days after donating and
most marrow donors can
expect to be back to theirregular activities within
seven days. According to
www.marrow.org, the aver-
age time for all symptoms to
be gone is 21 days.
One year after his dona-
tion Braley said he received
a letter from the woman,
Lindsay Thompson, 54, a
pediatric nurse in Canada,
who received his marrow.
In Canada you are not
allowed to contact a donor
until a year after the trans-
plant, Thompson said. As
you go through the trans-
plant its stressful enough
and you really do need the
time to actually consider the
ramifications of contacting
someone you dont know.
Thomson said she is
thrilled she has been able to
speak with Braley via the
phone and said the two planto get together sometime
this summer to meet.
I just had to contact him
to say thank you,
Thompson said. For him to
go through something he
didnt need to do to save a
life is such a tremendous
gift. It was completely altru-
istic on his part.
Thompson said her jour-
ney to recovery has been
slow and rocky but she
said she knows she wouldnt
be alive if it werent for
Braleys donation.
Braley said he is happy he
made the decision to donate.
Although the process to find
out if you are a match for
someone is not any more
invasive than having blood
drawn, its the fear of the
unknown that Braley said he
thinks prevents people fromthe harvesting procedure.
Having gone through the
procedure of marrow dona-
tion, which required being
sedated with general anes-
thesia, Braley said he has
much more empathy for his
patients who are preparing
for surgery.
Im usually the one who
is talking to my patients
about being under anesthe-
sia, he said. Now I know
exactly what its like to be on
the other side.
-
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42 Healthy Living February 2010
Kelsey Got the
GIFT ofGUSTO
Kelsey Buckley was just 21months old when she arrived
at UC Davis Childrens Hospital
in diabetic crisis. The condition
put her at risk for swelling of
the brain, which could result in
coma or worse. Fortunat