Health And Wellness - 2009

Health & Wellness 2 0 0 9 ■ Breast-cancer

survivor Suzanne Somers on how to take charge of your own health

Massage therapy: Taking the steps for better health page 6

page 18

■ Reduce Your

Waste and Your Waist page 25 ■ 9 Mistakes

You’re Making Right Now (And How to Fix Them Today) page 33 ■ The New

‘Age’ of Gyms page 37

January 2009 A publication of Gold Country Media

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JANUARY 2009

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Health & Wellness

Features 6.

2 0 0 9

18.

Massage Therapy: Taking the steps for better health Celebrity Health: TV icon and thigh master Suzanne Somers sets her sights on bettering women’s health through better hormones

25.

Waste/Waist Reduction: Reduce your carbon footprint while you get in shape

33.

A Real Goal-Getter: How to fix the nine biggest mistakes you’re making every day

37.

Sweating With The Oldies: Health centers geared toward older adults offer both friendship and age-appropriate fitness

Cover photograph by Ashley Baer/ Gold Country News Service

43.

Rhiannon Brentson performs Oriental bar therapy at Serenity Spa in Roseville.

Financial Fitness For 2009: The Dos and Don’ts of investing Briefs: The Fitbit Tracker 24 Bacon, Arugula and Nectarine Salad 24 The Pink Page 32 Women and Smoking 42

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MASS AGE THERAPY

Get the lowdown on some great rubdowns in the area by

Megan Woods

Gold Country News Service

Kristi McDonald gives a hot stone massage to a client at Serenity Spa in Roseville. ASHLEY BAER/GOLD COUNTRY NEWS SERVICE

A

complaint from your boss manifests as a knot in your shoulder. Rush-hour traffic causes tension in your neck and the pain in your lower back is a result of sitting at a desk for hours on end. You need a massage. Often seen as simply a luxury, the benefits of massage therapy are becoming more widely documented as a holistic approach to relieving ailments. Proponents of massage therapy note blood circulation and increased lymph flow as two of the

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“Often seen as simply a luxury, the benefits of massage therapy are becoming more widely documented as a holistic approach to relieving ailments.” more important benefits associated with massage. “Increasing blood flow delivers nutrients and oxygen to the tissues and major organs of the body,” said Rj Cicchetti, owner of the Roseville Massage Heights. “Massage also improves the immune system by increasing lymph flow and ridding

the body of toxins.” Advocates of massage therapy believe relief from insomnia and symptoms of depression as other advantages. According to Cicchetti, massage releases endorphins, the body’s natural painkiller, which he has found has helped clients become less dependent on similar medica-

HEALTH & WELLNESS MAGAZINE

tions. Different massages have the ability to deliver specific benefits based on the client’s needs or ailments. Serenity Spa in Roseville offers the Raindrop massage that is said to improve the curvature of the spine. A Continued on page 8

JANUARY 2009

JANUARY 2009

HEALTH & WELLNESS MAGAZINE

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Continued from page 6 non-invasive massage, the Raindrop uses a combination of strong smelling essential oils that are drizzled onto the body and then massaged in using light to medium pressure. “It’s relatively gentle,” said Serenity Spa director Andrea Tag. “The therapist uses specific techniques to help strengthen and straighten the spine.” According to Cicchetti, pregnant women can reap the benefits of massage as the increased blood flow is said to aid in the labor process. Cicchetti said regular massages

throughout pregnancy can relieve the pain and swelling that become more frequent in the later stages. Moms-to-be who are past their due date can speed up the labor process by receiving a labor-inducing massage. Tag said the massage uses techniques to trigger and stimulate specific pressure points that help the uterus contract. “We always recommend that a woman consult her doctor before receiving massages,” Cicchetti said. Those clients looking for a truly holistic approach to medicine need look no further than Shiatsu masContinued on page 10

Elyssian Rodrigues gives a client during a deep tissue massage at Massage Heights in Roseville. ASHLEY BAER/GOLD COUNTRY NEWS SERVICE

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Continued from page 8 sage. Based on the Chinese meridian system and pressure points, Shiatsu is a form of Oriental healing art that combines acupressure with gentle stretching. The meridian system and the accompanying pressure points relate back to major organs of the body that are stimulated during Shiatsu. According to Lily Law, a massage therapist at Pathways to Health in Auburn, Shiatsu massage balances energy or chi throughout the body by releasing the blocked chi through applied pressure and stretching. “By applying pressure to the points throughout the

BEN FURTADO/GOLD COUNTRY NEWS SERVICE

Joel Curry, owner of Pathways to Health in Auburn, massages Charles Sutherland using the Bowen Technique, applying pressure to specific areas of the body.

body you are moving this healing energy that you can feel being released as you

press down,” Law said. A marriage of heat therapy and deep pressure is often

the key to working out the more difficult knots in the body. Hot Stone massages combine the relaxation and soothing properties of hot stones with the pressure and intensity of a deep tissue massage. Serenity Spa massage therapist Kristi McDonald places hot stones on body areas known to carry tension such as the shoulders, neck and along the spine. Stones can also be stacked or used in the therapist’s hands during the massage for deeper pressure. “The heat from the stones is a natural healer for stress and tension,” McDonald said. “In addition to the placement of the stones, using the Continued on page 12

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“Personal health should be given priority, but often times people won’t spend a lot on themselves to feel better.” -Sherri Williams Massage Envy

Continued from page 10 stones in our hands is a relaxing and nurturing combination.” For a deep tissue massage with a different approach, Ashiatsu Oriental Bar Therapy entails a massage therapist using bars installed on the ceiling of the massage room to hold onto as they massage the client with their feet. Rhiannon Brentson is one of two therapists at Serenity Spa who has achieved the required certification specific to Ashiatsu.

C

O M E

“You really have to be careful and specifically trained because you’re using your entire body weight to achieve the pressure and intensity of the massage,” Brentson said. In today’s economy, many people are having to cut nonessentials and luxuries out of their budgets. While getting a massage is certainly luxurious, many considered it to be therapeutic and beneficial to physical, mental and emotional health. Continued on page 16

J O I N

BEN FURTADO/GOLD COUNTRY NEWS SERVICE

Mona Paia, left, general manager of Massage Envy in Auburn, with Amy Goodrich and and Julie Gillmore. Massage Envy offers therapy memberships programs that include a monthly massage.

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Continued from page 12 “We let our clients know that massage is a lifestyle enhancement,” Cicchetti said. “We are focused on the therapeutic aspect of massage and at an affordable rate.” Two locations that share

the belief that massage is therapeutic are making it easier and more affordable to receive massages on a regular basis through membership programs. Massage Envy and Massage Heights offer massage therapy membership

programs at a monthly rate that includes one massage. Additional massages are available at discounted prices and members are given priority when making appointments. “Personal health should be given priority, but often times

people won’t spend a lot of money on themselves to feel better,” said East Roseville and Auburn Massage Envy President Sherri Williams. “We make our program convenient and affordable and it becomes an option to consider for your own well-being.”

Massage Envy ■ 2268 Grass Valley Highway, Auburn. (530) 885-6500 ■ 1470 Eureka Road Suite 120, Roseville. (916) 783-1787 ■ 10441 Fairway Drive Suite 120, Roseville. (916) 784-3800 Membership rates: $59/month. Includes a one-hour massage per month. www.massageenvy.com

Massage Heights (left) 761 Pleasant Grove Blvd. Suite 120, Roseville. (916) 772-9555. www.massageheights.com Membership rates start at $49.99/month. Includes a one-hour massage per month. Pathways To Health 13122 Lincoln Way, Auburn. (530) 888-6534. www.pathwaysauburn.com

Serenity Spa 8300 Sierra College Blvd. Suite E, Roseville. (916) 797-8550. www.serenityspaonline.com

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A VERY SPECIAL DELIVERY Our new Roseville Women and Children’s Center. The birth of your child should be everything you’ve dreamed of. That’s why we’re excited to announce that we’re adding labor and delivery services at the Kaiser Permanente Roseville Medical Center. Now open, our new Women and Children’s Center was designed with your comfort and convenience in mind. You’ll find everything from high quality maternity care to beautiful private rooms for you, your baby and members of your family. To learn more, visit kp.org/roseville.

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Celebrity health:

Suzanne Somers A TV icon turned thigh master sets her sights on bettering women’s health through better hormones By Dave Waldon CTW Features

t’s been more than 30 years since Suzanne Somers burst upon the scene as the bubbly Chrissy Snow on the hit sitcom “Three’s Company.”

I

Continued on page 20

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Continued from page 18 t the time, the beautiful, blond actress was perceived by some to be just another pretty face, a mirror of her daffy TV character. Today, that face remains nearly as beautiful as ever, but no one can call Somers an intellectual lightweight. The 62-year-old performer has broadened her horizons to include a thriving career as a pitch woman for her own line of varied products (the Thighmaster was just the beginning); and as a bestselling author of books written to promote different methods of achieving better health, fitness and aging. Her latest book, “Breakthrough: Eight Steps

A

“I learned that most conventional doctors are practicing 50-year-old medicine.” to Wellness”(Crown, 2008) continues Somers’ impassioned promotion of alternative medicine, including hormone therapy, something she believes in with her soul. “If you look around, people are getting sicker and sicker practicing the same old medicine,” says Somers, explaining why now was the time to write about this sometimes controversial topic. “‘Breakthrough’ provides a serious look from highly credentialed doctors into the world of regenerative medicine – protocols that heal and support the immune

system and ultimately create robust health.” For “Breakthrough,” Somers interviewed some 20 doctors who are involved with different methods of alternative and antiaging medicine about the different hazards that can wreck havoc on people’s health, and the different ways that the damage can be prevented and reversed. What she discovered during her research, she says,

reinforced her belief about what has gone wrong with the “traditional” health-care system – and it’s not just about insurance and access. “I learned that most conventional doctors are practicing 50-year-old medicine and in the hip pocket of [the pharmaceutical companies],” Somers says. “Basically, they are practicing ‘disease care,’ Continued on page 22

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Continued from page 20 meaning that you wait until you are sick and then go to the doctor, and he gives you a prescription. I practice ‘health care,’ where I go to the doctor regularly to maintain peak health.” Somers, for her part, doesn’t seem to have that problem when it comes to her own medical needs. During her successful bout with breast cancer in 2001, she combined surgery and radiation with more offbeat treatments in lieu of the more standard chemotherapy. And she is a proponent of the use of hormones as a way to maintain balance in the body, particularly when it comes to mature women. Somers is especially fond of bioidenti-

cal hormone replacement, which involves the use of steroids to counter the effects of menopause and conditions that result from the aging process, and to restore vitality. Bioidenticals are a regular part of Somers’ personal health regimen, along with other components such as yoga and a healthy diet. She credits the hormones with keeping her stressful and busy life on an even keel. “Without (the hormones), all the supplements in the world will not help much and certainly will not provide health and great quality of life,” Somers says. “Once a woman has balanced her hormones and body chemistry, she will not believe how great she can feel all the time. She will never have

“Once a woman has balanced her hormones and body chemistry, she will not believe how great she can feel all the time.”

night sweats or other nasty symptoms of menopause. She will sleep peacefully eight hours a night, she will radiate health and her libido will come roaring back with a vengeance.” It’s Somers’ hope that, through further education, both patients and physicians will learn more about the benefits of bioidentical hormones and other techniques that may be off the traditional path of treatments. “When your hormones are

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in perfect balance, your brain recognizes you as being a reproductive woman and wants to keep you around and healthy.” And for those older women who may fret about what hormones might do to their bodies in the long run, she has a playful disclaimer that could be out of the Chrissy Snow library of anecdotes: “Don’t worry – you can’t get pregnant!” – CTW Features

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Fitness by the numbers By Matthew M. F. Miller CTW Features

en-thousand steps. Sixteen-hundred calories. Eight hours a day. Keeping track of daily health is a numbers game and, for many, one that is too much work to justify the means. The Fitbit Tracker, a new wireless, wearable device the size of a book of matches, aims to take the guesswork out of staying fit. The legwork, however, remains up to you. “Our goal is to make people aware of their overall fitness and well-being, and to use technology to accomplish this in a motivating and entertaining way that appeals to people beyond just hardcore athletes,” says James Park, CEO of Fitbit Inc., San Francisco. The Tracker, which can clip onto an article of clothing or be slipped into a pocket, automatically monitors and wirelessly uploads data to your computer about activities, such as exercise-intensity levels, calories burned, sleep quality, steps walked and total movement distance each day. Users create an avatar, such as a flower, and set long-term and daily goals. Based on daily progress toward the goals, the flower will blossom or wilt. “At a time when studies show more than 60 percent of Americans are overweight, the Fitbit Tracker and Fitbit community Web site are

T IMAGES COURTESY FITBIT INC.

Crispy Bacon, Arugula and Nectarine Salad Crunchy, sweet and healthy, this recipe from “Feel-Good Foods for Pregnancy” (Ryland, Peters and Small, 2008) is perfect for any meal – and not just for expectant mothers. Serve at room temperature rather than chilled to bring out the flavors of all the ingredients, particularly the nectarines. 1/3 cup bulgur wheat 3 slices lean bacon 1 nectarine, pitted and cut into bite-sized chunks a large handful of arugula leaves 2 tablespoons pine nuts, toasted (optional) sea salt and black pepper to taste Dressing 1-1/2 tablespoons extra virgin olive oil 1-1/2 tablespoons freshly squeezed lemon juice 1 teaspoon Dijon mustard

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Preheat the broiler to high and line the broiler pan with foil. Put the bulgur wheat in a saucepan and cover with water. Bring to a boil, then reduce the heat, cover with a lid and simmer for about 10 minutes until just tender. Drain well and put it in a shallow bowl. Meanwhile, cook the bacon under the broiler until crisp. Remove from the broiler and let cool. Snip into 3/4-inch lengths using scissors. Beat together the ingredients for the dressing. Add the bacon, nectarine and arugula to the bulgur wheat. Pour the dressing over and toss with your hands until everything is mixed together. Season well before sprinkling with pine nuts, if using. Serves 2

HEALTH & WELLNESS MAGAZINE

designed to break down barriers to physical fitness by offering a new and easy way to stay aware and motivated about your daily physical activity level and eating habits,” Park says. Data collected by the Fitbit Tracker, available in early 2009, is wirelessly uploaded to the product’s Web site every time the wearer is near the device’s docking station. Graphs provide individual updates and goal-progress, including information on workout intensity and how many times the user woke up during the night. A social-networking component encourages users to share progress with other users and lets people create groups made up of friends, family members or co-workers to jointly work toward a common goal. Users also can input nutrition, weight and other health information in order to gain a more complete picture of their health. – CTW Features

JANUARY 2009

When waste reduction means waist reduction

Shrinking an eco-footprint isn’t just good for the environment – it can be good for the body, too By Darci Smith CTW Features

s much as Pennsylvania weather permits, Leah Ingram shuns the treadmill and instead leashes up her dogs for a 45-minute walking workout outdoors.

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JANUARY 2009

“I see my exercise as being good for the earth,” says Ingram, author of the “Lean Green Family” blog. “I’m not getting in a car, working out at a health club, driving home.” With green the rage in most aspects of life, it was only a matter of time before

it began coloring people’s workout routines. Many exercise enthusiasts are finding that with a little effort, they’re able to shrink their eco-footprint along with their waistline. Many people find being environmentally friendly is a natural lead in to physical activity. When Pablo Solomon isn’t practicing the ancient Chinese martial art of kung fu, which he learned as a child, he’s often preserving and improving his historic Lampasas, Texas, ranch

HEALTH & WELLNESS MAGAZINE

with his wife, Beverly. “The majority of our ‘workouts’ are in harmony with our environment,” says Solomon, an artist. “To maintain a property such as ours requires a lot of physical work.” Besides typical ranch activities like fixing fences and tending cattle, the Solomon’s workouts include removing invasive non-native plants, restoring old rock fences and collecting native Continued on page 26 25

Continued from page 25 grass seeds on long field walks. Their efforts have resulted in the restoration of a pasture into the grassland it was 150 years ago, and the return of rare and endangered species to the habitat. “Because of our active lifestyle centered around preserving the natural beauty that we are so thankful for, we are in great shape both mentally and physically,” Solomon says. Adam Boesel opened The Green Microgym in Portland, Ore., for people like him, who are unwilling to give up the gym because they enjoy working out in front of a game on a Saturday morning or the social network a gym provides. Although the Green

Microgym uses solar panels for heat, its main energy-saving measure is that “we turn everything off when we’re not using them,” Boesel says. Members must turn on the lights in the rooms they enter as well as television sets, and

even plug in machines before they use them, he notes. To test the facility’s savings, the gym recently had an “all-on day” for 24 hours, which was just like it sounds. Not only did members prefer things “all-off,” Boesel says the

gym used 50 percent more electricity that day. “It might not be the greenest thing in the world to have a fitness facility,” he says. “I’m comfortable with the trade-off I’m making.” The Green Microgym is exploring ways to harness the energy that members create on machines. In the meantime, Boesel recommends eco-conscious gym members stay away from the treadmill, which use a lot of electricity to keep its belt moving, and opt instead for machines that are self-generating, like elliptical trainers, stationary bicycles and stair machines. Or practice yoga, says Felice Rhiannon, yoga therapist. “The first principle of Continued on page 30

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Continued from page 26 yoga is ahimsa, or non-harming,” she says. “This includes not harming yourself, anyone else or the earth.” Appreciation of the interconnectedness of all things deepens with yoga practice, Rhiannon says. “I wouldn’t be able to breathe without trees and plants. So Tree Pose reminds me directly of that interdependence.” This connection is also deepened through meditation. Rhiannon personally found that once she experienced a connection to all things through yoga and meditation, she was no longer able to be mindless about her use of resources. “As I become more aware, the realization of waste

“Feeling good about doing better for yourself and the environment can be addictive.” becomes almost overwhelming,” she says. “Mindful awareness creates the process of mindful decision-making. So, I’ve answered, ‘Paper or plastic?’ with, ‘Neither; I have my own canvas bag,’ for decades.” “Eco-organizer” Candita Clayton, Providence, R.I., encourages clients to evaluate their daily routines and see where greener adjustments can be made. She finds exercise can almost always be “greened up” with a little planning, like seeking out tennis and basketball courts within walking dis-

tance. An added bonus: Green exercise often results in more green in your pocketbook. “A positive impact on your ‘bottom line’ can be a great motivator for making change,” says Clayton, author of “Clean Your Home Healthy” (Morgan James Publishing, 2008). For example, she points out that riding a bike to work can help shed five pounds, tone thighs and save $20 a week in gas – while spending less time and money on and in the gym. Clayton also finds her clients’ green fitness changes

frequently spills over into their overall lifestyle and everyday choices, like using stainless steel water bottles or bringing bags to the grocery store. “Feeling good about doing better for yourself and the environment can be addictive,” she says. Registered dietician Jill Nussinow, Santa Rosa, agrees, and says that while exercising green won’t always lead to a green diet, it usually leads to a greater consciousness of what that person puts in his or her mouth. “Hopefully that leads to more ecological choices, in whatever way you see it,” she says. “It may be reducing meat consumption or buying local or supporting organic, or eventually all of them.”

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Cancer ‘Older’ than Sheryl & Christina

THE PINK PAGE Urine tests prove promising in breast cancer detection By Carley Ribet CTW Features

ess invasive” and “earlier detection” are welcome phrases for any woman when it comes to breast cancer screenings. Recent findings may change the way the disease is detected, according to recent research conducted at Children’s Hospital Boston by Marsha Moses, PhD., of the vascular biology program. “The idea would be to catch cancer before it’s a disease. Here’s my fantasy: A doctor saying to a patient, ‘You’ve got things in your urine that suggest

“L IMAGE COURTESY A&M RECORDS/SHERYL CROW

By Carley Ribet CTW Features

elebrity breast-cancer survivors Christina Applegate and Sheryl Crow are the age of woman that most people associate with breast cancer. A new study reveals, however, that the disease is ageless. According to a recent study conducted at the University of Michigan, more than half of breast cancer instances happen in women over age 65, though some have the perception that breast cancer is a “middleaged disease.” As a result, experts at the University of Michigan Comprehensive Cancer Center, Ann Arbor, recommend women continue to receive yearly breast screenings through their 70s. “Women don’t seem to take the risk of breast cancer as they get older seriously,” says Kathleen Diehl, M.D., assistant professor of surgery at the University of Michigan Medical School. “A lot of women seem to think of it as

C

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a middle-aged disease, and as they get older, they anticipate that if they were going to get breast cancer, they would have already had it.” Contrary to what many believe, the risk of breast cancer increases with age, without drop-off until after age 84. Statistics show that more than half of breast cancer cases are diagnosed in women age 65 or older, and as many as 45 percent are diagnosed after age 70. Specialists, including Diehl, are currently working on guidelines for screening older women. Until new guidelines come out, Diehl recommends all women continue to get screened for breast cancer past the age of 70 and at least up to age 85. “The message I want every woman over age 65 to really understand is that they need to continue to take care of their health. They need to continue to be diligent about seeing their physician for health maintenance, including a breast, and about getting that mammogram done every year,” Diehl says.

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you may have some cancer activity; we’d better check it out further,’” Moses says. If the urine test is put into practice as an early indicator of cancer, it would accompany a mammogram. If these urine tests are proven effective, it could change the way cancer is dealt with as an illness. “We’re going to discover as many key biomarkers as we can, then look to see how they can best be combined,” Moses says. “We’re not necessarily trying to replace existing tests, but to give clinicians more data so they can make informed decisions.”

JANUARY 2009

A REAL GOALGETTER Women so easily overextend themselves that they often neglect their physical and emotional health. Here’s how to fix the nine biggest mistakes you’re making every day By Dana Carman CTW Features

t’s the most common thing you hear today: “I just don’t have time.” There aren’t enough hours in a woman’s life to exercise, sleep, spend time with friends … the list goes on. Various experts boiled it down to one common theme: Women don’t make enough time for themselves, more often assuming the caretaker role in order to handle, well, everything.

I

JANUARY 2009

However, in order to manage it all, women need to be healthy because being the best parent, wife, friend, daughter and sister hinges on your own well being.

Mistake No. 1: Losing Sight of Yourself It can often feel wrong to focus on the self when there are so many depending on you, but it’s a concept that Janice E. Brown, Cape May, N.J., a certified life and dream coach, is researching for her book, “Healthy

Selfishness.” “Taking care of one’s self in a healthy way is a critical thing for women,” she says. Brown recommends setting aside 15 minutes a day or 20 minutes a week to do something small “just for me.” Kathleen Brehony, Ph.D. and author of “Living a Connected Life: Creating and Maintaining Relationships That Last” (Holt Paperbacks, 2003), says it isn’t that we don’t have enough time, but that we don’t make the time for the things that are important to us.

HEALTH & WELLNESS MAGAZINE

“Sit down and actually write what your priorities are,” she says. “Learn how to say no in a nice way. If that’s too big a step to take right now, start training your brain to make your instant response ‘let me think about it’ instead of ‘sure.’”

Mistake No. 2: Not Working Out The first thing to fall off the schedule? The workout. Fitness and wellness consultContinued on page 34

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Continued from page 34 ant, Christine Kwok, Los Angeles, says to make a date with yourself once or twice a week and slowly build up to making it a routine. “Block off your time,” she says. She suggests packing a pair of sneakers and a simple set of workout clothes to take with you to work. “Go for a walk around the block or around your building, or walk sets of stairs in your building,” Kwok says. “Start with maybe 20 minutes before you get in your car and you’ll probably avoid some of the traffic anyway.” For the all or nothing crowd who need to do it every day to make it work, block the time in your Blackberry and reframe your

thinking. If missing a workout is going to knock you off the horse, then consider it a “must do, can’t miss” in your day. Find a workout partner to help hold you accountable.

Mistake No. 3: Neglecting Your Bones When asked about women’s nutrition, Jordan B. Davidson, a registered dietician with the Johns Hopkins Bayview Medical Center, Baltimore, couldn’t overstate the importance of calcium and vitamin D. Protecting your bones is a lifelong commitment, according to Davidson and while he stresses that it’s never too late to work on it, the earlier you start, the better off you’ll be.

According to the American Dietetic Association (ADA), Chicago, the daily requirement for calcium for a woman ages 1950 is 1,000 milligrams per day. For women 50 and older, it’s 1,200 mg per day. Vitamin D requirements vary a little more. Women ages 19-50 should be getting 200 IU (international units) daily; those 51-70 should get 400 IU and those 71 and older should get 600 IU. There are food sources for both calcium and vitamin D including milk, yogurt, cheese and salmon, so add those items to your grocery list before you buy. If you’re worried you’re not getting enough in your diet, see a registered dietician for help. Also, many insurance

providers offer a free on-call nurse to answer subscribers’ health-related questions.

Mistake No. 4: Clutter, Clutter Everywhere You’ve been putting off cleaning out that closet since you moved in. Jan Wencel, Naperville, Ill., a productivity and training consultant, recommends setting a time and a task and leaving it at that. Set a timer for 20 minutes and focus on the task at hand for those 20 minutes and then be done for that day, or even the week. “Much like you would plan a project in your work life, you can plan your decluttering project the same Continued on page 35

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Continued from page 34 way,” she says. She suggests mapping it out, whether it’s taking three weekends to sort the closet or spending a day or even two sorting the garage. And stick to it. Wencel advises not going over the 20-minute limit you set nor setting another chunk of time aside that isn’t in your plan to avoid burnout and, ultimately, not finishing the job.

Mistake No. 5: Ignoring The Finances It’s easy to ignore the finances if there’s someone else in the household who looks after them, but it’s a wise move for women to get

JANUARY 2009

involved in their financial future. “What I say to women is you need to ask yourself the question, ‘Am I capable, prepared and knowledgeable enough to take over at any given time?’ If not, get your act together,” says Marcia Brixey, author of “The Money Therapist: A Woman’s Guide to Creating a Healthy Life” (Seal Press, 2008). Brixey advises having monthly conversations with your spouse or partner about the bills, the current financial situation and making sure you know where the records are kept. Take a vested interest in the family’s finances. If you’re already in charge of finances, Brixey stresses that you track your spending and make sure you’re invest-

ing your money (even in today’s market, she says), especially at a young age. But, she says, it’s never too late. Regardless of your personal situation, when it comes to finances think long-term. Schedule a free consultation with a financial planner to help you make and meet your goals.

Mistake No. 6: Not Maintaining Friendships Having friends isn’t just a luxury, it’s a lifeline, Brehony says. “What we know about friendships is it’s as essential to a well-lived life as anything related to health,” she says and cites that studies have shown you live longer, healthier and happier as a

HEALTH & WELLNESS MAGAZINE

result. In this digital age, it’s easier than ever to keep in touch, even if it’s just an email to let a friend know you’re thinking of her. Friends understand when life gets busy but if friendships are a priority to you, treat them that way and make time for lunches, walks or coffee talks. After all, as Brehony says, “Everybody needs the kind of friends you can call at 3 a.m.”

Mistake No. 7: Doctor Denial The visits to the doctor and dentist can easily fall off the radar but keeping up with annual health exams is vital to making sure you’re around Continued on page 36

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Continued from page 35 to do all the things you want. Dr. Deborah Lindner, an OB/GYN with The Women’s Group of Northwestern, Evanston, Ill., says that younger women should be aware that the American College of Obstetricians and Gynecologists recommends women over 30 have an HPV test along with an annual pap smear because it is possible to have a normal pap test and still have HPV – and thus an abnormality higher up in the cervix. Additionally, Dr. Lindner is a big advocate of genetic testing if there’s a family history of cancer, especially colon, endometrial, breast, ovarian or uterine. Educate yourself about your genetic

risk factors and investigate with your doctor your options in genetic testing.

Mistake No. 8: Not Enough Thanks Carving out time for you also means spending a little of that time properly thanking people for their kind gifts, gestures and acts. Lizzie Post, author and spokesperson for the Emily Post Institute, Vermont, says that an e-mail does not take the place of a thank-you note. “It’s a place holder for a thank-you note until you have time to write one,” she says. “E-mail is impersonal. A note is appreciative and thoughtful and shows you took the time.”

And stay away from the pre-printed card you think save time, advises Post. That isn’t more personal just because it’s card stock.

Mistake No. 9: Putting It All Off It makes sense to save procrastination for last. None of the above will matter if you put it all off continuously and procrastinate on taking control of your life. Brown suggests that in the quest to reclaim yourself and your goals you accept your self and be honest and realistic about your strengths, limitations and obstacles – and to treat yourself “like you would your best friend.” She also advises that you find an “accountability partner,”

someone who will not guilt you into following through but who will cheer you on and encourage you. Procrastination is an easy habit to get into and a hard one to break. Melissa O’Brien, certified life coach and owner of The Life Refinery, Bakersfield, says that often it’s fear – fear of failure and even fear to succeed and what that will bring. She suggests breaking off whatever it is into chunks, as suggested above. Another useful tip is to, “Visualize how you’ll feel when you finish,” O’Brien says. The way to break the cycle, she notes, is to bring attention to it. If you see you’re putting something off, stop and do it at that moment.

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JANUARY 2009

Sweating with the Oldies Health centers geared toward older adults offer both friendship and age-appropriate fitness By Jessica Abels CTW Features

hen 59-yearold Cindy Barthelme was looking for a place to get back into shape, the typical gym filled with thumping rock music, spandex-clad 20-somethings and unspoken machine-tomachine rivalries just wasn’t going to cut it. Instead Barthelme joined Nifty After Fifty, a chain of California fitness centers geared for adults who are 50 and older. “I didn’t have to deal with the young people and I like that,” says the retired resident of Garden Grove. “I love having a mature group of people to be around.” Started in 2006 by

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JANUARY 2009

“Lots of folks as they get older lose their buddies, and putting people together with like interests can reintroduce them to an active social environment.” Sheldon Zinberg, M.D., Nifty After Fifty now has six locations in California, plans for 11 more openings and franchises in negotiations in Arizona, Texas and Florida. Zinberg, who is 75, says the centers aren’t just geared toward physical fitness. “I try to identify most of the issues that confront the older adult,” he says. “Clearly the largest challenge to their future independence

is the progressive loss of mental and physical fitness. We have a decrease in functionality and we lose our friends and our social circle decreases.” To combat these challenges, centers offer special low-impact, customized fitness equipment, balance, mobility and yoga classes, mat Pilates, a brain gym, lectures, movie matinees, line dancing and even dating and

HEALTH & WELLNESS MAGAZINE

acquaintance services. “Lots of folks as they get older lose their buddies, and putting people together with like interests can reintroduce them to an active social environment,” Zinberg says. According to Zinberg, the franchise even offers cane aerobics, the upper levels of which progress into cane self defense, or “cane fu.” Roger Miller, a 65 yearold resident of Long Beach, participated in Nifty After Fifty’s driving simulator, which aims to improve driving skills by providing a safe environment for practice. “It was completely different from driving a real car,” he says. “It was more sensiContinued on page 38

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Continued from page 37 tive and makes your mind work a little bit harder.” Miller, who has type-2 diabetes, has been a member of Nifty After Fifty for close to three years. He and his girlfriend, also a member, have seen noticeable changes in their health. “Every time I come in, my blood sugar is way down where it should be,” he says. “I look forward to coming every Tuesday and Thursday, and my lady does too.” New members are given a fitness evaluation by kinesiology and physical therapists. A customized workout plan is developed for each individual and trainers walk through the first three workout sessions with clients to

A New Year Brings New l Denta s it f e n Be

make sure they are using machines safely and properly. Additional trainers walk the floor throughout the day to assist members when necessary. “They are very good about watching and making

sure you do things correctly,” Barthelme says. Marlee Calder, a 66-yearold retired kindergarten teacher from Los Alamitos, loves that Nifty After Fifty plays music from the sixties, and says her only complaint

is that the center isn’t closer to home. “I don’t have to use prescription medication anymore, and I feel good,” says Calder, who has suffered from osteoarthritis and shoulder injuries in the past. “My job used to lead the way, now my priority is my health. This place is a godsend.” Since she began the yoga classes 18 months ago, Barthelme says she has gained more than eight inches of flexibility. “They spoil us and take good care of us. I’ve become stronger, more flexible and I feel better about myself. I’ve tightened up.” According to Zinberg, Nifty After Fifty has more Continued on page 40

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JANUARY 2009

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Continued from page 38 than 5,000 members using the facilities, some of who are new to the fitness club scene entirely. “That’s the whole point,” he says. “It’s never too late. The next best time is right now. We have people in their 90s and we have rather elite 50 year-old athletes working out.” Colin Milner, founder of the International Council on Active Aging, Vancouver, says centers like Nifty After Fifty have seen major growth in popularity and expansion in the last 10 years. “It’s all being driven by the desire of older adults actually to work out in an environment that is appealing to them,” he says. “The message we

have used in general has really fallen flat. A gym ad on the side of a bus features a buff young body, and that’s not really it. They’ve (Nifty After Fifty) blended therapy into fitness, and provided a nonthreatening environment where people can do that.” He says the only potential drawback he can find in the centers is their exclusivity for only older adults, but then again, that is also their greatest appeal. “There are a lot of women that go to Curves and that’s because they feel comfortable there,” he says. “If opening up these centers is going to encourage older adults to become more active, my comment is simple: Right on.” – CTW Features

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Gendered Puffery Cancer risk increases in smokers and women are more sensitive to impact, research shows By Carley Ribet CTW Features

recent study shows that women may be more susceptible than men to health risks such as colon cancer as a result of exposure to smoke. The results of this study, along with a study about the effects of smoking on pancreatic lesions, were presented at the 73rd Annual ACG Scientific Meeting in Orlando. In the first study, conduct-

A

ed by Joseph C. Anderson, M.D., University of Connecticut, Farmington, and Zvi A. Alpern, M.D., Stony Brook University, New York, researchers looked at the quantity of tobacco exposure to increased colorectal cancer risk in men and women. They compared the numbers using “pack years,” calculated by multiplying the packs of cigarettes smoked per day by the number of years smoked. The Drs. analyzed the data of 2,707 patients who underwent a colonoscopy between

1999 and 2006. They collected data such as age, weight, height, family history of colon cancer, medication use, surgery, exercise, diet and smoking history. Using this information,

patients were studied to see the impact of “pack years” on their colon cancer risk, adjusting the data for potentially confounding factors such as family history, age and body mass index. The study found that women who smoked less than 30 pack years were almost twice as likely to develop significant colorectal neoplasia, an abnormal proliferation of cells, compared to women who were not exposed to cigarette smoke. “While men and women shared a similar two-fold risk for developing significant colorectal neoplasia, women required less tobacco exposure in pack years than men to have an increase in colorectal cancer risk,” Dr. Anderson says.

Resolve to improve more than your weight this year. Before heading to the gym, consider reviewing the current state of your portfolio. Are you thinking about retiring? Has there been a death in the family? Are you in the market for any type of loan? We can evaluate your investments to help identify potential risks and possibly improve your financial situation. Contact us today for your free investment analysis.

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HEALTH & WELLNESS MAGAZINE

JANUARY 2009

financial fitness for 2009 I

By Glenn Kenes Managing Director-Investments, Barber-Kenes Capital Management Group of Wachovia Securities, LLC. - Auburn, CA

nvestors are like fingerprints – each one is different.

ut if there’s one thing every investor has in common, it’s a desire for a sound financial foundation. When your finances are in order, so many other things seem to fall into place. Building a solid financial foundation is only the first step in maintaining a healthy financial fitness strategy. Review the following steps for your financial fitness in 2009.

B

The Dos “Take inventory of your personal finances. Ask yourself, ‘How much do I feel comfortable putting away regularly – in good times and bad?’”

JANUARY 2009

■ Do create a sound

financial foundation. Create a plan of attack. Every plan begins with specific investment goals. Know what you want your money to do for you. Decide whether you need current income today or long-term growth for the future. Once you know where you’re going, you can start putting the building blocks in place. Establish the right mindset, and determine the amount you can afford to invest comfortably on a regular basis.

■ Do decide the amount

to set aside. Take inventory of your personal finances. Ask yourself,

“How much do I feel comfortable putting away regularly – in good times and bad?” When you determine that amount, plan on sticking with it over time.

■ Do identify your risk

tolerance. Every investment moves up and down in price. Generally, investments with above-average profit potential go up and down in price more than those with less profit potential. There’s no such thing as avoiding risk; your only choice is which risks to take. If you choose an overly conservative investment that entails little risk, you can lose purchasing power and even erode your standard of living if your returns fail to keep pace with inflation. Knowing your tolerance for risk also narrows down the many investment opportunities available to you – from savings vehicles and fixed-income investments to stocks and mutual funds.

■ Do determine your time

horizon. Figure out how much time you have between now and when you need to reach your financial goals. Some investments that may appear attractive may be inappropriate because of your time horizon. If you’re investing for a long-term goal,

HEALTH & WELLNESS MAGAZINE

you may want investments designed to produce attractive gains over the long haul. If you require regular monthly income, you may need investments that can generate a steady flow of income today.

■ Do make your invest-

ments. You can select from innumerable investments to meet your financial needs. Which combination is right for you? That depends on your specific needs. What may be right for a friend or neighbor may not be right for you.

■ Do estate planning.

Review your will or trust. If you do not have a will or trust, consider working with a qualified estate attorney to determine your needs and the best solution for you and your family.

■ Do debt management.

Work to pay off or consolidate high interest credit cards. Also remember to check your credit rating. Review the interest rate on your mortgage, and consider refinancing at lower rates if appropriate.

■ Do medical/insurance

planning. Do you have enough insur-

Continued on page 44

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Continued from page 43 ance coverage to cover medical expenses? To provide for disability/long-term care? To provide for family members’ security? To fund estate-tax liability? It’s important to remember to review all of your insurance coverage. ■ Do review your RMD. (required minimum distributions). The Workers, Retirees and Employers Recovery Act of 2008 (the ACT) was signed by the president on Dec. 22, 2008. This act suspends required minimum distributions (RMDs) in 2009. The need to take 2009 required minimum distributions (RMDs) from IRA accounts for clients age 70 ½ and older, as well as RMDs for heirs with

Inherited/Beneficiary IRAs is waived in the New Year – 2009. Be aware that IRA accountholders who turned 70 ½ in 2008 and are waiting to take their first RMD until their required beginning date (RBD) of April 1, 2009, should take their distribution. They will not be required, however, to take a second RMD for 2009.

The Don’ts ■ Don’t follow the herd. There’s a theory on Wall Street that goes something like this: If you follow the crowd and buy the hot investment of the day, chances are you’ll be scooping up shares when most others are about to sell. This natural “herd instinct” of buying when everyone is euphoric may mean you’ve entered the game too late and

are buying at the wrong time. ■ Don’t time the market. During a downturn in the market, investors who regularly contributed to their portfolios when the market had been rising often decide to stop investing until conditions improve. This can prove to be a costly mistake. Not only is it impossible to time the ups and downs of the market with consistent success – but by sitting on the sidelines during a down market, you could miss out on an opportunity to buy stocks and other investments at lower prices. In good times and bad, longterm investors should carefully consider the merits of dollar-cost averaging. By continuing to make investments of the same dollar value at regular intervals, investors can buy more shares when prices are low and fewer when prices are high. A peri-

odic investment plan such as dollar-cost averaging does not assure a profit or protect against a loss in declining markets. ■ Don’t skip the research. Determining whether an investment is appropriate for your portfolio requires research. There are more companies and investment products to invest in today than ever before, and you need to gather information before you can determine which investments might have potential for growth. Before making an investment decision, it’s helpful to evaluate it in the context of comparable opportunities. At a minimum, you should find two articles (from different authors) about the company or investment product and review the compa-

Continued on page 46

in 2009

Become Inspired Yoga and diet are proven the #1 physical therapies for arthritis, insomnia, degenerative conditions, heart disease and diabetes. Yoga is known to reduce stress, rejuvenate the body and mind, and offer relief for physical and mental trauma. Karen Barbarick and Dreamtime Yoga are offering classes, seminars and private sessions at Pacific Fitness in Auburn.

Behind the Nevada St. Post Office near the DMV

Pacific Fitness is the gym of choice for those who enjoy a comfortable, non-intimidating workout atmosphere. Here you will find exercise programs and instructors that emphasize professionalism, consistency, and accessibility. Join us for Yoga, Pilates, Stretch and Spin classes as well as our full weight room and cardio room.

530-305-7337 Photo by David L. Brown 44

www.dreamtimeyoga.com

530-823-7458 www.pacfit.com

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JANUARY 2009

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Continued from page 46 ny’s Web site. Both the investor relations section and news announcements found on the Web site can provide useful information. You should also review financial statements and carefully investigate anything that looks vague or unusual. ■ Don’t get caught without enough money on hand for emergencies. No one expects to lose a job or become ill. But it can happen, and the financial repercussions can be lasting. A prudent strategy is to keep enough money in a separate account to cover living expenses for up to six months. Once your emergency plan is in place, you’re ready to set up a regular investment plan for your future.

“Millions of Americans could cut their tax bills each year if they took the time to consider their choices.” ■ Don’t delay the investment process. This can cause real damage to your financial future, because time is a great ally when investing. Even relatively small amounts of money can grow rapidly over time. ■ Don’t keep too little in stocks. Many people don’t have enough of their money invested in stocks. That’s unfortunate. While share prices are certainly known to fluctuate, history has shown that they perform well over time.

■ Don’t pay too much in taxes. Millions of Americans could cut their tax bills each year if they took the time to consider their choices. Here’s how you can cut yours: Contribute as much as possible to your company’s 401(k) plan. You may be eligible for a tax deduction on the contribution, and your earnings will grow tax-deferred. Also think about putting money in municipal bonds and fixed annuities. Fixed annuities generate tax-deferred earnings.

■ Don’t fail to get professional guidance. Not many individuals have the time and expertise to monitor the financial markets and make investment decisions based on intensive research. The guidance of a full-time investment professional may increase your profit potential and reduce your risks.

– Wachovia Securities did not assist in the preparation of this article, and its accuracy and completeness are not guaranteed. The opinions expressed in this report are those of the author and are not necessarily those of Wachovia Securities or its affiliates. The material has been prepared or is distributed solely for information purposes and is not a solicitation or an offer to buy any security or instrument or to participate in any trading strategy.

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JANUARY 2009