Health and Wellness - 2010

8/14/2019 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


5/44



6/44


BY STEPHANIE DUMM


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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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.


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


9/44


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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


11/44


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he pleasure and satisfaction gained from

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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


12/44

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-


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


13/44

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.


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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.

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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-

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positive effects from inter-

action with therapy ani-

mals.

Therapy animals are

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16/44


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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

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But it doesnt have to

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Alicia Cukjati, a

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When I became

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Cukjati said.

SEE PAGE 18

Kim Lynar, of CitrusHeights, pushes her childwith a stroller in theStroller Strides fitnessclass in Rocklin.

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17/44


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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


19/44


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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.


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


21/44


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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-

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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.

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Kent R.

Suemnicht


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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.

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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


California Seafood Chowder (see recipe right) asserved at Latitudes.


29/44

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



30/44


31/44


32/44


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


33/44

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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


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


37/44


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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


38/44


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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


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

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BY SUSAN BELKNAP


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


41/44


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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.


42/44


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

Health and Wellness - 2010

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Transcript of Health and Wellness - 2010