JULY/ AUGUST 2015 • ISSUE 6

TEAM IN TRAINING

APP REVIEWBODY SPACEBIKING17- MILE DRIVE

MOVING TIPSFOR SENIORS

EAT LESS MEAT

ALLNEW!!

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Tower Center for Better HearingTower Cosmetic Surgery & LaserTower Ear Nose & Throat (E.N.T)

Tower Pathology, IncTower Pharmacy

Tower Physical TherapyTower Surgery Center

Eterna Medi-Spa & SalonFatemeh Pazouki, M.D. OB/GYN

Gary L. Thiele, DDS “Symphony of Smiles”Gateway Kidney & Hypertension

Romeo Medical ClinicRomeo Orthopedic Surgery

The FloweryToscana’s Catering & Event Center

Toscana’s RistoranteTurlock Pulmonary & Sleep Specialists

Work Wellness

“Tomorrow’s Medicine for Today’s Lifestyle”

Located within The Tower Health & Wellness Center

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Serving Generations of Families Since 1876

FEATURE12 Team in Training

SHAPING UP5 Fitness & Beyond

6 App Review

Vol. 1 No. 6 ● July/ August 2015

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©Copyright 2015. 209 Healthy Living All rights reserved. Reproduction in whole or in part of any text, photograph or illustration without written permission from the publisher of 209 Healthy Living is strictly prohibited. The opinions expressed in 209 Healthy Living are those of the authors and do not necessarily reflect the view of 209 Healthy Living mangament or owner. 209 Healthy Living assumes no responsibnility and makes no recommendation for claims made by advertisers and shall not be liable for any damages incurred.

PUBLISHERHank Vander Veen

GENERAL MANAGERDrew Savage

EDITORKristina Hacker

CONTRIBUTING WRITERS & PHOTOGRAHERS

Elizabeth ArakelianTeresa Hammond

Jacob HiykelMelissa Hutsell

Marg JacksonClaudia Newcorn

ART DIRECTORHarold L. George

GRAPHIC DESIGNERSMackenzie Alameda

Jaime Ramirez

ADVERTISING DIRECTORSChuck Higgs

Taylor Phillips

SALES & MARKETINGBeth Flanagan

Nina FrisbyMaureen Jerner

Tara LevyKrista Messer

Vicky Norman-EddyColette Robison

Corey RogersMelody WannDoreen Wynn

SPECIAL CONSULTANTLarry Dovichi

C O N T E N T S12

8

1822

OUTDOOR LIFE8 17-Mile bike ride

THE DOCTOR IS IN10 Elite Urgent Care

11 Dr. Scott Colquhoun

SENIOR HEALTH14 Health Risk Assessmen

15 Moving tips

16 Boost brainpower

INNER PEACE18 Feminine strengths

SMART EATS20 Eat less meat

22 Vegetarian Tortilla Bake

T he novelty of being a two-time marathon-er at age 11 is one lost on Jiya Jimenez. Add on to that living with spina bifida

since birth, the first four years of her life spent in an orphanage crib in India and now living life in a wheelchair—still no big deal.

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

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

Young Jiya is the adopted daughter of Jesse and Jenni Jimenez of Stockton. She is the young-est of four and their only daughter. Among the many things she enjoys, Jiya loves to race. So much so she completed the LA Marathon in 2013 and 2014 as a member of Team Spina Bifida, raising money and awareness for a cause close to her heart.

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

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

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

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

As mom Jenni made sure her daughter stayed properly fueled, hydrated and com-fortable, Jiya was busy taking

in the beauty of her ability.The 11-year-old is what the purist

would call a ‘true’ runner. She does not use music, e-books or any electronics when she races. In her words she “just keeps wheelin.”

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

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

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

“She’s been on her deathbed I don’t know how many times,” her mom said. “Just her zeal for life keeps us going. She really lives life. She knows in that little heart of hers that she is blessed.”

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

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

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

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

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

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

Breaking Down PHYSICAL BARRIERS

“Just her zeal for life keeps us going. She really lives life. She knows in that little heart

of hers that she is blessed.”By TERESA HAMMOND —Jenni Jimenez

Jiya Jimenez, 11, with mom Jenni as they discuss future goals for the wheelchair athlete. The avid ‘runner’ has completed dozens of races including the LA Marathon in 2013 and 2014.

5JULY/AUGUST 2015

SHAPINGUP

6 209HEALTHYLIVING

SHAPINGUP

Summer is half way done and if you are anything like me, your New Year’s resolu-tion of shedding a few extra pounds has

now become your fall resolution. If you are a beginner, just the task of choosing how to lose weight can be daunting.

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

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

Pros: • Select a workout program made by a pro-

fessional or a member of BodySpace. • Track your workout with videos that

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

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

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

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

Cons:• On occasion when you track a workout

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

I give this app 4.5/5 stars. ●

By JACOB HIYKEL

APP REVIEW

BODYSPACE

7JULY/AUGUST 2015

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8 209HEALTHYLIVING

OUTDOORLIFE

I ’m a “scenic” cyclist. When it comes to biking, I’m in it for what there is to see, and the Pebble

Beach 17-Mile Drive offers a perfect ride with its visual feast of twisted Monterey cypress forests, gorgeous coastal panoramas, golden beaches, and sneak peeks at the extraordinary homes of the rich and famous.

A many-splendored rideSituated between Pacific Grove

and Carmel on the Monterey Peninsula, the 17-Mile Drive loop first opened in 1881. As the area developed, the route shifted, yet still remains exactly 17 miles long.

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

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

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

stop in designated areas.The multi-million dollar homes are built on a grand

scale. The architecture

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

Ancient Monterey CypressesAlthough planted elsewhere, the

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

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

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

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

9JULY/AUGUST 2015

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

The first part of the ride from the Pacific Grove gate allows ample shoulder space for bikers. Starting at Spyglass Hill, you share the road with traffic, and biking single file is a must. Classified as an easy-to-moderate ride, morning through early afternoon is the best time for your trip, as traffic is minimal.

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

IF YOU GO

10 209HEALTHYLIVING

THEDOCTORISIN

W hile it used to seem like a scene only in a science fiction movie, now it is becoming more commonplace

to ‘teleconnect’ – and pretty soon you will be able to do that with the medical staff at Elite Urgent Care in Modesto.

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

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

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

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

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

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

Hours for Elite Urgent Care are 8 a.m. to 8 p.m. Monday through Friday; 9 a.m. to 6 p.m. Saturday and Sunday. There is also on call availability for after-hours emergencies.

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

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

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

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

at the location, but right now the focus is on the occupational medicine and the

telecommunications aspect of treatment.He also is working with large local

companies for installation of ‘Telecarts’ onsite so employees can connect with a doctor when the need arises.

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

worksites to the physician.Anywhere there is an Internet connection,

patients can be ‘seen’ by the doctor.“With the telecart, I can be here and you can be there,

I can look in your throat, look in your ears, listen to your heart, from anywhere in the world,” he said.

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

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

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

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

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

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

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

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

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

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

By MARG JACKSON

T he medical community in Turlock is now playing host to innovative technology in the field of orthopaedic surgery since Dr.

Scott Colquhoun’s arrival at the Tower Health and Wellness Center’s Romeo Medical Clinic.

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

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

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

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

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

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

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

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

Romeo will be returning every six months to operate on select clients, but in the meantime Colquhoun is focused on providing his patients the best care possible, something he feels he is able to accomplish through the Tower Surgery Center. Colquhoun is able to perform joint replacements at the Tower Surgery Center and then have patients walking the next day — a feat for the physician and patient alike.

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

The Surgery Center’s comprehensive care is only made better by patient-matched instru-mentation technology Colquhoun utilizes that allows him to customize the surgery prior to entering the operating room. More nuanced information means Colquhoun can bet-ter align patients’ expecta-tions of their experience pre- and post- operation.

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

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

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

By ELIZABETH ARAKELIAN

JULY/AUGUST 2015 11

12 209HEALTHYLIVING

FEATURE

T he non-profit Leukemia and Lymphoma Society has helped to raise more than one billion dollars for lifesaving research through endurance sports

training. The national organization, which includes lo-cal chapters such as the Northern San Joaquin Valley’s Team in Training, gathers participants from around the U.S. to raise funds and awareness for research and support by competing in marathons/half marathons and triathlons.

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

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

everyone healthy during our training.” Schut joined Team in Training in 2008 and has since

run 30 marathons, and counting. “Joining Team in Training is a life-changing event.

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

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

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

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

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

Both Schut and Santos agree that the support of the

CLOSER TO THE FINISH LINE, By MELISSA HUTSELL

CLOSER TO A CURE

13JULY/AUGUST 2015

team environment is invaluable. “When you are training and fundraising alongside others, a great bond forms,” said Schut. “We are challenging ourselves with our training, but we do it for a more important reason than just crossing a finish line; we are trying to make a difference for those with blood cancers. We are helping those who are currently in treatment and those who will be diagnosed in the future, and all the while remembering those who lost their fight.”

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

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

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

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

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

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

• Every three minutes, one person in the America is diagnosed with blood cancer.• Blood cancers such as leukemia, lymphoma and myeloma affect blood cells, bone marrow, lymph nodes and other parts of the lymphatic systems, according to the National Cancer Institute.• The local chapter has helped to raise nearly $140,000 for the Leukemia and Lymphoma Society

For more information or to donate, visit TeamInTraining.org

WHY WE TRAIN

14 209HEALTHYLIVING

My Doctor.My CVMG.My Choice

for Medicare Advantage. CVMG member Christine Guthrie

with Dr. Edward Auen

With Central Valley Medical Group, seniors always get:■ Access to Memorial Medical Center■ Predictable, competitive costs■ Easy access to specialty care for seniors■ Extensive Sutter Health network of physicians and hospitals■ Fast local referrals and much more

(209) 573-7401 CVMGsenior.com

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

A sales person will be present with information and applications. For accommodation of persons with special needs at sales

meetings, call (209) 573-7401 (TTY 711). For a complete listing of plans in your area please contact 1-800-MEDICARE (TTY users

should call 1-877-486-2048), 24 hours a day/7 days a week or consult www.medicare.gov. Other providers are available in

these plans’ networks.

And CVMG SPECIALIZES in providing the health care seniors want and need including: Cardiology

Dermatology

Gerontology

Internal Medicine

Neurology/ Stroke

Oncology

Ophthalmology

Orthopedics/ Joint Replacement

Osteoporosis

Pain Management

Rheumatology/ Arthritis

SNFist

Urology/ Prostate/ Incontinence

I f you are a senior with Medicare Part B, your doctor is very interested in your good health and wellness. As part of your Part B benefits, Medicare provides a free

Annual Wellness Visit. This is an opportunity to develop or update a personalized prevention plan to help prevent disease and disability based on your current health and risk factors. You fill you a “Health Risk Assessment” as part of the visit. You can also expect to do the following during this visit:

• Review your medical and family history• Develop or update a list of current providers and

prescriptions• Check your height, weight, blood pressure, and other

routine measurements• Detection of any cognitive impairment• Provide you with personalized health advice• Develop a list of risk factors and treatment options for

you• Review a checklist of screenings for preventive

services

Some of the screenings or immunizations your physi-cian might recommend include:

• Bone mass (density) measurements• Breast cancer screening• Cardiovascular disease screening• Cervical and vaginal cancer screenings• Colorectal cancer screening• Depression screening• Diabetes screening• Hepatitis C screening test• Nutrition therapy services• Obesity screenings and counseling• Prostate cancer screenings

• Shots: • Flu shot• Hepatitis B Shot• Pneumococcal shot• Tobacco use cessation counseling

Many of these screenings and immuniza-tions are provided at no cost under Medi-

care Part B.

Your wellness visit is an annual benefit from Medicare that should be used. Schedule

your appointment with your Medicare primary care physician today to get the most out of your health plan and the most out of your health! If you have more questions on your Annual Well-ness Visit, please contact Central Val-ley Medical Group at (209) 573-7401.

GOOD SENIOR HEALTH AND WELLNESS STARTS WITH PREVENTION

SENIORHEALTH

15JULY/AUGUST 2015

Moving ranks as one of life’s most difficult events, along with loss

of a spouse, divorce and job change. Senior relocation expert Greg Gunderson said people of-ten feel overwhelmed and won-der, “Where do I even start?”

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

The first step, Gunderson sug-gested, is to downsize.

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

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

To make the process run smoothly, he suggested the fol-lowing:

✔ Sort through the easiest and obvious first. Choose a room where what needs to go or stay is the most obvious – like your bedroom or a room that’s rarely used.

✔ Use colored stickers, labels or Post-It notes to identify where

items will go. More efficient than writing out a list, movers and family members can use the stickers as guidance on moving day.

✔ Assess practicality and sentimentality. Items that are both practical and sentimental should move with you. Items that are neither should be left for family, sale or charity. Gunder-son reminded guests, “It’s the sentimental items that make a house a home. Those are just as important as packing up your sensible shoes and kitchenware.”

✔ Eliminate duplicate items or items that are the wrong size. Chances are, you only need three sets of towels, not six. If cloth-ing doesn’t fit, don’t bring it with you.

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

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

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

“Of the many challenges of moving,

downsizing is the most difficult.”

— Greg Gunderson

(Family Features) Staying active physically is important as you age. But exercising the brain can also have some important health and disease-prevention benefits.

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

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

"In our study, we found that individuals who participated more frequently in activities such as card games, checkers and crossword puz-zles have increased brain volume in areas that stimulate memory and af-fect the development of Alzheimer's disease," said Dr. Ozioma Okonk-wo, assistant professor of medicine

at the University of Wisconsin-Madison.Bridge

The card game of bridge is one of the most popular games of skill and memory, involving math and social skills

as the players deal the cards, auction, play the hand and score the results.

According to the American Con-tract Bridge League, an estimated 25 million people in the U.S. play the game socially in clubs or homes, competitively at tournaments, or online.

Many ACBL members are senior citizens who have been playing at local bridge clubs for most of their lives, such as 103-year-old Lily Hansen of Ludington, Mich. Hansen, who serves as a director of her club, recently told AARP Bulletin that playing twice a week helps her stay sharp and active. She has been play-ing bridge for nearly nine decades. "Duplicate is competitive. It keeps your brain working. I honestly believe that."

With more than 167,000 members and 3,200 clubs nationwide, the ACBL of-fers a number of programs developed to make learn-ing the game simple. Visit learn.ACBL.org for sessions on how to play or to find a club in

your area.The game also attracts business-

oriented minds, including two of the smartest men in America — Warren Buffet, 84, and Bill Gates, 59. The duo has been particularly supportive of promoting bridge among youth, given the game's competiveness and unlimited series of complex calcula-tions.Other mind-sharpening activities

In addition to card games, re-search shows there are a number of other activities that help boost brainpower. For example, a game of checkers or a crossword puzzle can offer plenty of mental exercise, forcing the brain to be curious and engaged. Remember to mix up these mental exercises often, which will call on different parts of the brain.

Whether you prefer a rousing game of cards with friends or a peaceful crossword puzzle alone, engaging in such activities can help sharpen your mind, which can help you to better enjoy life for many years. ●

16 209HEALTHYLIVING

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

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Go where you haven’t gone before.

Lead

like a girl

18 209HEALTHYLIVING

INNERPEACE

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

But now, trying too hard to tap into our “masculine side” has gone the way of 1980s power wear. Women have realized that we think and communicate differently-which means that we also lead differently. And because our natural skill set is increasingly valued in the global economy, we’re perfectly positioned to become today’s and tomorrow’s leaders.

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

440-58417-6, $16.99, www.drnan-cyoreilly.com). “We just need to shift our attitudes and master the best practices to put these natural skills to work.”

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

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

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

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

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

10 ways to put your feminine strengths to work at work

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56

78

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“We just need to shift our

attitudes and master the best practices to put

these natural skills to work.”

— Lois P. Frankel, PhD

Feminine power is the ability to accom-plish our goals, provide for our families, and make the world a better place-and to help others do the same.2. Don’t try to be the strong, silent type.

Claire Damken Brown, PhD (another coauthor), says that women’s reputation for wordiness might stem from the fact that our talk patterns are indirect and detail-driven, meaning that we usually provide more background information than men. “So as long as you stay focused on goals and practice the art of the brief response, it’s okay to use your words,” O’Reilly observes.3. Ask for help.

Women have long realized the benefits of tapping into the resources and expertise of others. “Because women don’t mind admitting what we don’t know and are willing to share the credit, we are good at spotting problems and making sure they get fixed,” O’Reilly points out.4. Take to the podium, woman-style. Leading Women contributor Lois Phillips, PhD, says women have a natural affinity for public speaking. We tend to provide information to help listeners achieve their goals, rather than to establish dominance over the group or negotiate status. We also want to connect to our audience and have an innate ability to read and respond to their nonverbal cues.5. Shift your perspective (and theirs, too).

Women are able not only to power through tough times, but are often able to creatively use obstacles as teachable moments and stepping stones. And a big part of this quality has to do with an abil-ity to reframe who we think we are and what we think we deserve. (M. Bridget Cook-Burch tackles this subject in Lead-ing Women.) “This can help your entire organization become more future-focused and productive,” says O’Reilly.6. Stop trying to network. Instead, connect. The mile-wide-inch-deep world of traditional networking often leaves us feeling cold. “It’s easy to start asking instead, ‘What can we create together?’” O’Reilly comments. “The idea is to reach out to other women, offer to share resources, and see what happens.”

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

“Feminine skills like showing empathy, being emotionally intelligent, being able to put others at ease, caring about their concerns, and more are now ‘must-have’ abilities for leaders,” notes O’Reilly. “And these are not ‘soft skills’; they are quite dif-ficult to develop. As my coauthor Birute Regine, EdD, points out, no one ever suc-ceeded in mastering relational intelligence during a two-hour seminar.”8. Extend a helping hand, especially to other women.

Women know the significance of a helping hand, mutual support, and men-torship, and we value the satisfaction and meaning that come from aiding others. In the workplace, this ability can mean the difference between being a “boss” and being a “leader”-a distinction that creates employee buy-in and engagement.9. Use your collaboration skills to tap into “collective intelligence.”

As Birute Regine, EdD, notes, collabo-ration requires participants to accu-rately read nonverbal cues and others’ emotions, to use empathy, to put ego aside, and to be sensitive to fairness and turn-taking. All of these are feminine skills. Furthermore, research shows that groups are most likely to display a level of creativity that’s greater than the sum of its parts when at least half the chairs around the table are occupied by women.10. Trust yourself.

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

“As women, it truly is our time to step up and take our place as leaders,” concludes O’Reilly. “When we focus and hone our feminine skills, we can make a positive impact on our com-panies, our communities, and our world.” ●

19JULY/AUGUST 2015

“As women, it truly is our time to step up and take our place as

leaders.”

—Dr. Nancy D. O’Reilly

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

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

A wealth of research shows that the overconsumption of red and processed meat is harmful. The American Cancer Society and the World Cancer Research Fund warn of the links between the Western diet’s con-sumption of meat and cancer. As found by the ACS, eating foods high in

saturated fats (such as bacon or steak) increase the risk for cardiovascular disease. In addition, it is also linked to chronic illnesses that include digestive

disorders, breast and colon cancer. “The Healthy Eating Plate

encourages consum-ers to choose fish,

poultry, beans or nuts, [and] protein sources that

contain other healthful nutrients. It encourages them to limit red meat

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

However meat, even red meat, can be part of a nourishing diet because it con-

tains protein, zinc, iron and B Vitamins, which are essential to health.

“You can easily fit beef, pork, bison and lamb into a heart healthy diet if you chose lean cuts

and eat smaller portions,” said Andrea Chapin, RD, CNSC and clinical dietitian with Lodi Health.

“A growing body of evidence shows that lean

20 209HEALTHYLIVING

SMARTEATS

Become a part-time vegetarian

By MELISSA HUTSELL

THE BENEFITS OF EATING LESS MEAT

21JULY/AUGUST 2015

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

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

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

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

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

As a nation of meat eaters, there has never been a better time to consider more meatless meals. Rather than abstaining completely, becoming a part-time vegetarian offers benefits without strict rules and comes with plenty of delicious substitutions. Here are some ap-petizing alternatives: • When choosing beef and veal, pick cuts without much marbling (fat). • When choosing chicken or other poultry, look for breast or white meat without the skin.

• Try low fat cooking methods such as baking, broiling, roast-ing, stewing or stir-frying. Cook ground meat and then drain off the fat. • Switch things up with flavorful vegetarian entrees and vegetable protein foods like beans, veggie burgers or tofu. For example: — Add soy protein crumbles to chili and spaghetti sauce— Use tofu or tempeh in a stir-fry loaded with vegetables— Make soups with edamame (fresh or frozen soy beans), lentils, split peas or dried beans— Make an egg white omelet with green peppers, tomatoes and onion.• Look for products that are low in saturated fat and sodium, and high in fiber

For a list of delectably healthy recipes, visit the American Heart Association at heart.org. ●

22 209HEALTHYLIVING

SMARTEATS

Serves 12

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

Directions:Optional garnishes: sliced tomatoes, olives and avocadoPreheat oven to 350°F. Coat 9-by-13-inch baking dish with

cooking spray. Combine onions, pepper, salsa, chili beans, tomato sauce,

TVP, corn, water, olives and chili powder in large saucepan and bring to boil. Reduce heat and simmer 10 minutes, stir-ring occasionally.

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

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

Vegetarian Tortilla Bake

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