Healthstyle Magazine - Winter 2012

Winter 2012 • Healthstyle Magazine™ i

Achy, Winter Joints? We know how to take your knees from “ouch” to “ahh”

TM

WINTER 2012

Shane Doan & Mike Smith

Talk Health Careand reveal the secret team they use to stay

strong on the ice

Holiday cocktails with ½ the calories?Yes, please!

Say “NO!” tO HOliday OvereatiNg – We’ll SHOW yOu HOW

Ready, Set, Goal!easy health resolutions you can accomplish in 2013

YOUR ONE-STOP-SHOP FOR HEALTHCARE.

Digital FeedbackFast and easy ways to

share your opinions so we can provide the best

care possible.

Low Wait TimesOur goal is to see you in a timely fashion — 93% of

our patients are seen within 15 minutes of their

appointment time.

Patient Centered Medical Home Level 3 Certi�cationNationally recognized for bringing

you and your doctors together through a high level of teamwork

and technology.

Convenient ClinicsSame Day / Next Day, On Time Appointments guaranteed at our four Valley-wide locations.

Clinical ResearchDiscovering new ways to keep you and your

family healthy.

Ease of Use GridClear and easy guidance to help you make the most out of your

insurance and health care dollars.

Doctors Working TogetherFamily Practice, Pain Management, Chiropractic and Physical Therapy

experts in one location.

Hate driving all over town for complete healthcare? So do we. That’s why Arrowhead Health Centers has everything you need to make health care easy, convenient,

accessible and a�ordable — all under one roof! Schedule your appointment today!

Electronic Medical RecordsSafe and secure digital records so

your Team can have complete access to your medical history at

all times.

623-334-4000 WWW.ARROWHEADHEALTH.COM

GLENDALE MESA SCOTTSDALE SURPRISE/SUN CITY

YOUR ONE-STOP-SHOP FOR HEALTHCARE.

Digital FeedbackFast and easy ways to

share your opinions so we can provide the best

care possible.

Low Wait TimesOur goal is to see you in a timely fashion — 93% of

our patients are seen within 15 minutes of their

appointment time.

Patient Centered Medical Home Level 3 Certi�cationNationally recognized for bringing

you and your doctors together through a high level of teamwork

and technology.

Convenient ClinicsSame Day / Next Day, On Time Appointments guaranteed at our four Valley-wide locations.

Clinical ResearchDiscovering new ways to keep you and your

family healthy.

Ease of Use GridClear and easy guidance to help you make the most out of your

insurance and health care dollars.

Doctors Working TogetherFamily Practice, Pain Management, Chiropractic and Physical Therapy

experts in one location.

Hate driving all over town for complete healthcare? So do we. That’s why Arrowhead Health Centers has everything you need to make health care easy, convenient,

accessible and a�ordable — all under one roof! Schedule your appointment today!

Electronic Medical RecordsSafe and secure digital records so

your Team can have complete access to your medical history at

all times.

623-334-4000 WWW.ARROWHEADHEALTH.COM

GLENDALE MESA SCOTTSDALE SURPRISE/SUN CITY

Winter 2012 • Healthstyle Magazine™ 1

Contents

Editor’s Letter ..................................................................3Learn why Healthstyle’s Editor-in-Chief doesn’t save her resolutions for the upcoming year.

Mindful

Ready, Set, Goal! .............................................................4Health goals you can set (and achieve) for the New Year.

Healthy Families Make Happy Holidays ........................6How to improve family relationships and personal wellness, courtesy of health expert, Dr. Keith Biggs.

Volun-TEAM-ism ..............................................................8Learn how a local health care company promotes healthy living through volunteering.

Healthy Appetite

Food Therapy with Bethany Lindsey ...........................12Great recipes for low-cal cocktails and waistline-friendly holiday favorites.

I Can’t Believe I Ate the Whole Thing! ........................16Put an end to seasonal weight gain, once and for all.

Weird Science

The Ironman Insider ......................................................20Triathlete, Ray Dean, shares his expert tips for on-the-go holiday workouts.

Doctor’s Orders

Behind Every Strong Team is Another Strong Team ................................................22Phoenix Coyotes, Mike Smith and Shane Doan, spill their secret about the behind-the-scenes team they can’t live without.

When Winter Weather Makes Your Knees Say Ouch! ..................................................28Beat osteoarthritis pain for good – without surgery!

Vitality

Be a Health Guru ...........................................................32Wow your friends and family with little-known health facts.

Just for Fun

Puzzle Page ....................................................................34Exercise your brain with fun, health-minded games.

Flip to page 22 to find out what keeps hockey pros, Shane

Doan and Mike Smith, strong on (and off) the ice.

Deborah Brandon Photography

2 Winter 2012 • Healthstyle Magazine™

TIRED OFBACK PAIN?

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- Janice Johnston, MDLearn how you can get back to doing the things you love with our safe, e�ective non-surgical pain treatment program.

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SpeciAl THAnkS

David BergKarl BergKeith BiggsDeborah BrandonAaron CastiglioneCharles Clark, Jr.Lisa ConradAmy D’AcquistoRob DavidsonRay DeanVicki DeanShane DoanAmber GarciaTed GrasseJoAnna GuzikDoug Houvener

Bob IversenGabriella KaminskyRaychel KellyKayla KnisleyKen LevinBethany LindseyJill NeerDianne SalazarJason SerbusMike SmithGail ShoultesAnnette ValenzuelaOdina VanBurenTalia VandegriftJanna Wells

On THe cOVerModels: Shane Doan and Mike Smith of the Phoenix Coyotes and Dr. Charles Clark, Jr., D.C. of Arrowhead Health Centers

Photography by: Deborah Brandon Photography

Healthstyle Magazine is a product of

cOnTAcT USHave a question, comment or [email protected]

Advertise in Healthstyle [email protected]

facebook.com/HealthstyleMagazine

@HealthstyleMag

Chewing gum boosts your brain

power.

Research from St. Lawrence University in New York shows that noshing on a gumball increases blood flow in your head, which can improve memory, information-processing and mental capacity.

Want to amaze your friends with more health facts? Turn to page 32.


A Great 2013 Starts Before January 1st

In previous years, when someone used the words “dashing,” “dancing” and “prancing” in the same sentence, my mind skipped right over Santa’s reindeer and headed straight for my seasonal to-do list. It seemed as though every free moment I had was spent searching for internet bargains, driving across town to run errands or making my best attempt to coordinate the equally busy lives of people I hadn’t seen in 365 days. Instead of appreciating what the holiday season was supposed to bring about – warm feelings, relaxation, celebration, togetherness and the opportunity for self reflection – I found myself counting the days until I could get back to my normal life. Not exactly what the holiday spirit is supposed to look like, if you ask me.

The vicious cycle of winter anxiety continued until the year I discovered Grownup Cocoa (see page 14 for a stellar recipe) and decided to entertain myself by drafting an early New Year’s resolutions list.

After I blotted the chocolate stains from my notebook, I could clearly see all of my future goals – line items that ultimately revolved around balance, planning and positive thinking. In other words, traits I needed immediately, as well as in the upcoming year. In that moment, I decided to quit feeling sorry for myself during the holidays and make a conscious effort to change the way I handled the seasonal pressure.

Focusing on healthy goal setting a few months early actually relieved more stress than it caused. I created a realistic exercise regimen, planned healthy meals, set (and stuck to) a budget and scheduled uninterrupted relaxation time. The result: everyone in my life – including me – became happier. The extra “me time” revitalized my mind, body and spirit and helped me realize the concept of giving of myself was better in terms of quality rather than quantity.

If the purpose of setting resolutions is to ultimately build a stronger, better, healthier and happier you, what’s the point in waiting until the following year to get started? Spend meaningful time with your family (ideas on page 6), maintain your health (take a tip from Phoenix Coyotes players on page 22) and set realistic goals (like the healthy resolutions on page 4). I know you can do it.

Cheers to a healthy holiday season and a prosperous 2013!

Editor’s Letter

Deborah Brandon Photography

Sarah Perry is an Arizona native and NAU alumna who has always had a passion for storytelling and helping others. Her zest for life and experience as a marketing pro and communications expert at Arrowhead Health Centers has helped her explore new ways to find happiness through healthier living. This year, she’s asking Santa for a food processor and pair of purple running shoes.

Sarah [email protected]


Mindful

READY SET GOAl!

STep AWAy FrOM THe SMArTpHOneWe love technology just as much as everyone else (yes, we’re addicted to Angry Birds, too) but sometimes living in the information age can disconnect us from the real world. Screen slavery has also been linked to health disorders like damaged eyesight, bad posture (back and neck pain), overstimulation of the brain and declining social relationships. Spend one meal a day with your mobile device in the other room – we promise you’ll survive. Chat with coworkers, flip through the latest issue of Healthstyle or just sit there and savor your meal. With a little practice, you’ll be appreciating the break from constant digital stimulation in no time.

Feel like last year came and went faster than you could say “2012?” We know the feeling. that’s why there’s no time like the present to start amping up for the New year. these easy-to-accomplish goals are guaranteed to give you an extra boost of wellness so you can say hello to 2013 in (Health)style.

eAT BreAkFAST 365 DAyS in A rOW You wouldn’t expect your car to run without fuel, right? The same concept goes for your body. Resolve to eat breakfast every day this year. Eating in the A.M. can set the tone for your entire day and provide you with the nutrients your body needs to be alert, awake, productive and healthy. If you’re a serial snoozer and don’t have time to create a culinary masterpiece in the morning, keep fresh fruit and all-natural granola bars on hand (we like Kashi® Chewy Granola Bars in Honey Almond Flax – yum!) for a low-sugar boost of whole grains, fiber and protein.


Mindful

WAlk WiTH A pUrpOSeInstead of feeling guilty for not being able to make it to the gym every day, we suggest stressing less and moving more throughout your work day… by walking. (Yes, we said walking.) Instead of rolling your chair to the printer, stand up and embrace the few extra steps. Skip the company elevator and take the stairs. Use the last 10 minutes of your lunch break to stroll around the building. We bet you’ll be blown away at the number of steps you actually take in a single day. Want proof? Pick up a pedometer (available at your local drugstore for under $10). Monitor your daily steps and try to beat your record every day. Before you know it, you’ll be walking 10,000 steps a day – the equivalent to about 500 calories or just under an hour on your gym’s elliptical machine.

TAke ADVAnTAGe OF HeAlTH cAre reFOrM BeneFiTSThere’s a lot of buzz around the Affordable Care Act, including a new policy found on healthcare.gov that requires your insurance company to cover the cost of preventive care when you use an in-network provider. In other words, that means your annual physical exam is free to you! Kicking off 2013 with a complete wellness checkup is a great way to make sure you’re healthy and happy in the upcoming year. Book an appointment with your favorite doctor to set health goals, develop a realistic diet plan and ask about immunizations or checkups you’ll need. Putting your complimentary health benefits to good use will give you peace of mind as you embark on the New Year.

*WAnT EVEn MORE BAnG FOR YOuR BuCK? Schedule your free physical exam at a clinic that has multiple services under one roof – think family practice, women’s health, pediatrics, physical rehabilitation, etc. That way, you can set all of your appointments for the entire year without having to worry about remembering to book them down the road.

pAy iT FOrWArDMake 2013 all about random acts of kindness. Try to sincerely acknowledge a different person every day. Let your coworker know how much you appreciate their effort on your most recent team project. Swing by your grocery store’s customer service desk to compliment the friendly clerk in the produce department. Offer to pay for the person’s coffee in line behind you at the Starbucks drive-thru window. Pack a lunch for your honey the night before so they don’t have to buy their meal. Be creative. You’ll be amazed at how much boosting someone else’s confidence will affect your own.

If dropping a few extra pounds

is on your to-do list this year, we’ll walk

you through it… literally.


Mindful

21

Healthy Families Make Happy HolidaysNeed a healthy holiday miracle? try these six tips for improving family relationships and personal wellness during the busiest season of the year!

3

by health expert, Dr. keith Biggs

SiMpliFy yOUr MeAlSMy wife, Ruth, and I have seven children and two grandchildren. She loves to cook, but sometimes feels frustrated because she’s stuck in the kitchen rather than playing with the kiddos. We’ve learned that easier meals are better for the whole family. We like to cook a large turkey breast instead of spending hours preparing a whole bird. White meat is significantly lower in calories than dark meat, and since there are fewer bones, there is less waste and less carving time. It’s also easy to maximize the nutritional value of holiday dinners by adding more fruit and vegetables to the dressing. You’ll save time, money and calories going for the easier, healthier meal and everyone will be happy!

GiVe TO OTHerSLet’s face it. The holidays can be stressful and reveal a slew of reasons to feel down on ourselves – limited finances, not enough time, health concerns and more. When I find myself focusing on my own problems or the problems within my family, that’s when I look for an opportunity to serve others. Looking outside of ourselves and taking action in easing the worries of others helps to take the focus off of our own problems; and sometimes, even helps us realize that what we were worried about wasn’t really that big of a deal in the grand scheme of things. An added bonus is that when we engage our children in these activities, we teach them the values and blessings associated with a life filled with service to others. And the best part is that there is no better feeling than giving of our time, talents and finances to help others along the way.

DASH THrOUGH THe SnOW… er… DeSerTOkay, so maybe we don’t get much snow in the Valley, but now is the best time of year to be outside in Phoenix and have some fun outdoors. Get the family geared up to participate in an organized charity race. Most of these “races” are only 5K (3.1 miles) in distance, though some offer a shorter route and each supports a great cause. The entire family can either run or walk the course together – not to mention, the good dose of fresh air and exercise is a great way to reinvigorate each family member’s positive attitude. There are plenty of races around every major holiday this season. Visit getsetaz.com for a complete list of 5K events near your home.


Mindful

45 Photography by Doug Houvener

Dr. Keith Biggs is a chiropractor and health expert who specializes in acupuncture, physical rehabilitation and sports medicine at Arrowhead Health Centers in Mesa. He loves helping people of all ages feel better – including his seven children and wife of 29 years. When he’s not sharing his favorite health tips with others, you can find him glued to a college lacrosse game or reading up on World War II aviation.

The holidays are a special time that can be easily filled with joy, peace, and better health. Take the time to make plans, give of yourself and remember not to over-do. Express your love to your family and friends through words and actions. The result will be increased and lasting happiness and a healthy heart, mind and body.

6

MAke A liST AnD cHeck iT TWiceThink of anything and everything you would like to do with your family this season and put each idea on a calendar that everyone in your home can see. There are many things in the greater-Phoenix area that cost little or no money. There are free (that’s right, free) light displays, concerts, open houses and celebrations at churches, schools and venues throughout the Valley. Most are open to the public and many (even the ones at churches) are non-denominational. For example, I currently have a patient who is playing Mr. Scrooge in a small community theater in my neighborhood. Tickets are cheap, yet I know the time I’ll spend with my wife and children will be priceless. True story: I polled each of my children asking what they liked most about the holidays. Believe it or not, the unanimous, number one answer was spending more time with the family.

BrinG in THe neW yeAr TOGeTHerMake New Year’s Eve an at-home event this year – regardless of everyone’s ages. You can dance, play games, make refreshments and hold your children close. Tell them how much you love them and explain why celebrating the end of one year and the beginning of another is important. Share your resolutions and help them set their own goals. Make a family time capsule. Write down a list of things you’re thankful for this year, place them in an envelope and put them away with the holiday decorations. You’ll have fun reflecting and enjoy rereading your thoughts next year. The at-home festivities will save a ton of money and you’ll make memories your kids will never forget.

HAVe GOOD cenTSMake a shopping list, and shop early. Remember that there is joy in giving, but only if it doesn’t cause the giver undue stress. Budget your money and don’t submit to the pressure of spending more than you want to. Honestly, can you remember every gift you received last year? The truth is your kids probably can’t either. My high school-aged daughter recently shared a quote with me that I thought was right on the money (excuse the pun). “The best things in life aren’t things.”


Mindful

Volun-TEAM-ismCan volunteering grow healthier people and communities?

a local health care company thinks so.


Mindful

They gave back. You can, too!

Jill N. | X-Ray Technician

“Myelodysplastic Syndrome (MDS), has recently been brought to the media’s attention as Robin Roberts from Good Morning America began her treatment with a bone marrow transplant from her sister. Unfortunately, 70% of patients in need of a transplant don’t have a compatible donor within their family so they must rely on anonymous donors. So when my neighbor’s son Matthew was diagnosed with leukemia 20 years ago, I made the decision to join the marrow registry. Five years ago, I received a call that I was a match for a man with MDS. Knowing what Matthew’s family went through, I knew that taking one afternoon out of my life for a non-surgical procedure could give hope to a man and his 3 young sons. Protocol allows the donor

and recipient to exchange identities after 1 year, and I am happy to say my new friend and “blood brother,” Patrick is five years cancer free. Matthew eventually found a donor and is leukemia free, too!”

Jill donated her bone marrow in 2007 to save Patrick’s life.

Ever wonder what makes the holidays so warm and fuzzy? Some blame the tingly feeling on holiday eggnog while others say it’s the festive sweater from grandma that keeps them feeling cozy. We agree, cocktails and cardigans might be big contributing factors, but we give the most credit to the volunteering, donating and other do-gooder things people do for each other this time of year. We all know that helping others makes your heart happy, but did you know that being a charitable person can also keep it healthy? Studies by the Corporation for National and Community Service show that there is a significant connection between volunteering and good health. Volunteers tend to live longer, function better physically, have lower depression rates and report less incidence of heart disease.

That might explain why many of the 150 employees at Arrowhead Health Centers, a multi-specialty series of doctor’s offices in the greater-Phoenix Valley, spend so much time volunteering. “Helping people and keeping them healthy is what the holidays are all about,” says Dr. David Berg, CEO of Arrowhead Health Centers. “I love supporting great causes and I’m proud to know my team at Arrowhead Health Centers feel the same way – whether they’re inside or outside of the office.”

Dr. Berg is a big believer in giving back. He has participated in many charity events that support organizations like the National Multiple Sclerosis

Society, the American Diabetes Association, the Arthritis Foundation and other reputable non-profit groups. One of his proudest moments was supporting the Olive Osmond Hearing Fund’s Bringing Music to Your Ears event last November. Dr. Berg and his wife, Dr. Janice Johnston, purchased and donated a first set of hearing aids to two hard-of-hearing children. “Nicholas, one of the children who received his first hearing aids, told his mother he could hear things that he had never heard before – like airplanes flying in the sky, the pages turning in his favorite book and his Legos snapping together. It is so rewarding to help people with their health because it’s easy for us to take our natural senses, like hearing well, for granted.”

Dr. David Berg (right) and his wife, Dr. Janice Johnston (left), joined Merrill Osmond to support the hard-of-hearing community at the Olive Osmond Hearing Fund’s “Hear in the Mesa 5K” and “Bringing Music to Your Ears” events.

Help children hear like Dr. Berg did by visiting oliveosmond.org.

Safe a life like Jill did by becoming a bone marrow donor at marrow.org.


Mindful

Odina V. | Medical Assistant

“I love to bake and cook, so I bring homemade goodies into the office – like jam, salsa and tamales – and ask for donations from my coworkers in exchange. Then, I use the money I collect to buy clothing, canned goods and other items for a local homeless shelter. I feel like it’s my calling to help others get the things they need to stay healthy and happy.”

Want to follow in Odina’s footsteps? Visit homelessshelterdirectory.org to learn how you can donate time or needed items at a homeless shelter near you.

Talia V. | Care Management Associate

“I had the opportunity to spend a few weeks volunteering with friends in a small town in Mexico called Tepic Nayarit. Our goal was simply to spread love and let less fortunate people know that someone else cared about them – and, boy, did we do that! We went to an orphanage and played with children, to a retirement home and painted the fingernails of little old ladies, helped clean up a small village that was covered in trash, hosted a large music festival, made meals for hospital patients (many hospitals in Mexico don’t provide meals for their patients, even if they are there for a number of days) and did a ton of other things to help spread smiles. That was one of the most rewarding times of my life and I am always able to look back and reflect on it. Even though I struggled with the language barrier, there was a mutual appreciation that was communicated clearly. As they say: love has no language. I will always believe that.”

Take a tip from Talia and visit dwellingsnow.com to volunteer your time south of the border.

Gabriella K. | Patient Services Associate

“I attend Glendale Community College and I like to volunteer by taking notes in my classes for disabled students. Volunteering is important for others’ emotional health because it lets them know that there are people in the world who love and care about them no matter what. I like to volunteer for students because it warms my heart and makes me feel like I made someone’s day. Seeing their smile is enough to brighten my whole day.”

Learn how you can help disabled students, just like Gabriella did, by calling the Glendale Community College Disability Services & Resources department at 623-845-3080.

Talia and one of the children she helped in Mexico.

“Volunteering is important for others’ emotional health

because it lets them know that there are people in the world

who love and care about them no matter what.”

classes, and chemotherapy lectures to provide our patients and their families with a better understanding of their treatments. Our physicians and staff are also active volunteers supporting City of Hope. As the only accredited outpatient radiation centers, Arizona Center for Cancer Care is committed to providing the highest quality care for our patients, their families, and our community.

At Arizona Center for Cancer Care, our comprehensive cancer care is integrated with physicians in medical oncology, radiation oncology, urology, and gyn oncology to provide patients and their families with the most advanced care in the area. We are the only center in the Valley offering outpatient radiosurgery and Rapid Arc radiotherapy, a revolutionary breakthrough with unprecedented speed and accuracy for the treatment of cancer.

As cancer care specialists, our highly trained physicians and staff combine the latest technology with compassion and experience to make our patients comfortable. Our cancer treatments also include pain management, yoga

Medical OncologyDevinder Singh, MD Terry Lee, MD GlendaleJoan Dahmer, MD Christopher Biggs, MD, PhD Sun City West Parmjeet Banghar, MD Daniel Reed, DO Goodyear/AvondaleClarence Adoo, MD Marianne Mildenburger, MD Peoria (Radiation)

Surprise (Radiation) James Choi, MDJustin Goldfarb, DO Ivor Benjamin, MD

Radiation Oncology

Gynecologic Oncology

Office Locations

www.arizonaccc.com

Call 602-938-2848 for More Information

(602) 938-2848(623) 975-2323(623) 536-2580(623) 773-2873(623) 466-7469

INSPIRING HOPE.SUPPORTING A CURE.


Healthy Appetite

it wouldn’t be the holidays without seasonally inspired food. the bummer is most versions tend to be heavy on fat and sugar — not ideal if you’re trying to stick to a healthy eating plan. But you don’t have to be a grinch when it comes to your most desired holiday dishes. try substituting your traditional favorites for these diet-friendly, low-calorie alternatives.

Food Therapywith Bethany lindsey

Green Beans AlmondineServes 475 calories per serving: 6 g carbohydrate, 2 g protein, 5 g fat

Ingredients:1 – 10 oz package of frozen French-style green beans1 small onion (diced)1 tablespoon olive or coconut oil

cup sliced almondsSprinkle of cinnamon for garnish Directions:1 Steam green beans (about 10-15 minutes, or until softened).

2 While green beans are cooking, in a medium skillet, sauté diced onion in olive or coconut oil. When onion is softened, add about cup of sliced almonds and continue to sauté until just beginning to brown slightly. Stir in cooked green beans and mix well.

3 Garnish with a sprinkle of cinnamon. Serve immediately or refrigerate until ready to serve; reheat briefly.

Want to dine in health and style

this season? Take a tip from

Bethany…

Feeling festive? Show off your holiday spirit(s) in your glass, rather than your waistline

with these lower-calorie alternatives.

Holiday Cheers!


Healthy Appetite

Roasted Leg of LambServes 8 – 10, with leftovers143 calories per 3 oz serving: 1 g carbohydrate, 35 g protein, 22 g fat (9 g saturated, 9 g monounsaturated)

Ingredients:1 – 4 or 5 pound bone-in leg of lamb, shank portion, trimmed of fat3 cloves garlic, sliced1 ½ teaspoons olive oil1 teaspoon dried oregano1 teaspoon dried thyme leavesKosher salt & freshly ground pepper, to taste¾ cup water

Directions:1 Preheat oven to 350°F. Place a wire rack in a shallow roasting pan.

2 Make short, deep slits all over lamb with a sharp knife and fill with garlic slices. Rub the lamb with oil and sprinkle with oregano, thyme, salt and pepper. Transfer to the prepared pan.

3 Roast the lamb for 1 hour. Add water to pan and roast until an instant-read thermometer inserted into the center registers 135°F. Transfer the lamb to a serving platter, tent with foil and let rest for 15 minutes before carving.

*Note: For medium-rare, cook 15 to 20 minutes more.

4 Meanwhile, skim off any fat from pan juices and pour juices into a small saucepan. Reheat gently over low heat. Carve the lamb into thin slices and serve with pan juices.

Santa’s Skinny Eggnognaughty: This holiday favorite is usually around 350 calories for a one-cup servingnice: Our version is only 148 calories for the same amount

Ingredients: 2 egg yolks

cup and 1 tablespoon sugar2 cups 1% low-fat milk1 teaspoon vanillaDash of cinnamon and nutmeg¼ cup bourbon4 egg whites

Directions: 1 Beat egg yolks until lightened in color. Add sugar, beating until dissolved; set aside.

2 Combine low-fat milk, vanilla, and 1 dash each cinnamon and nutmeg in a saucepan over high heat; bring to a boil, stirring occasionally.

3 Remove from heat and gradually whisk into egg mixture. Return to pot, cook to 160°. Remove from heat, stir in bourbon and pour mixture into a bowl; set in the refrigerator. Beat egg whites in separate bowl until soft peaks form; with mixer running, gradually add 1 tablespoon sugar, beat until stiff peaks form. Whisk egg whites into chilled mixture; sprinkle with cinnamon.

148 calories


Healthy Appetite

Grownup Cocoa naughty: Your childhood favorite could cost you 326 calories or morenice: Our chocolaty cocktail recipe boasts a mere 141 calories

Ingredients:1 ½ oz espresso vanilla vodka1 packet sugar free hot cocoa mix8 oz hot waterDash of cocoa powder

Directions: 1 Pour hot water and cocoa mix over vodka and stir.2 Garnish with a sprinkle of cocoa powder.

Pumpkin CustardServes 8132 calories per serving: 23 g carbohydrate, 3 g protein, 4 g fat

Ingredients:2 eggs½ cup agave syrup2 cups canned pumpkin1 cup lite coconut milk or evaporated skim milk1 teaspoon cinnamon½ teaspoon ginger¼ teaspoon nutmeg

teaspoon ground cloves teaspoon salt

Directions:1 Preheat oven to 325°. Butter a 1 or 1 ½ quart baking dish. In a medium mixing bowl, mix spices and salt. Add eggs and mix to combine well. Mix in agave syrup and pumpkin, then stir in coconut milk or evaporated skim milk. Pour into the prepared baking dish.

2 Set dish in a larger baking pan and add hot water to the large pan to a depth of about 1 inch (it should come about halfway up the side of the inner baking dish).

3 Bake for about 50 minutes or until custard is set and a knife inserted near the center comes out clean. Cool completely before serving.

*Note: Custard may be covered and refrigerated overnight.

Bethany Lindsey is a Nutrition Coach and Lifestyle Educator at Arrowhead Health Centers in Glendale, AZ. She particularly enjoys helping people lower their cholesterol, blood sugar and blood pressure to prevent debilitating illnesses like diabetes, heart disease, stroke and

other health-related conditions. She is dedicated to helping people eat healthier, lose weight and overcome obstacles to live better, healthier lives. To request more information, e-mail Bethany at [email protected].

141 calories


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Healthy Appetite

I CAN’T BELIEVE I ATE THE

WholE Thing!Sound like something you said after waddling away from last year’s holiday feast? these helpful tips will take your

holiday eating habits from naughty to nice so you can avoid looking like Santa’s body-double this year.


Healthy Appetite

Let the family in on your secret. If you’re vocal about your health goals before the festivities start happening, your relatives will already know they’ll be wasting their breath when they offer you a second helping of mashed potatoes. If they do try to push extra food your way, be consistent and politely say “no, thank you,” every time. Eventually, even your most relentless relatives will get the hint.

Stick to your schedule. Just because your sister wants to have dinner at 2 o’clock doesn’t mean you should skip meals to make up for incoming calories. If you know in advance your usual snack time will be replaced with turkey and stuffing, it’s okay to switch up your meal portions for the day. Trade lunch and dinner for smaller, snack-sized servings – think a small piece of fruit with a handful of almonds or Greek yogurt with granola. You’ll feel sustained all day without having to miss out on nutrition.

Arrive hungry. Yes, we said hungry. If you’re headed to a party, we suggest ignoring the old “eat-before-you-get-there” diet advice.

Chances are you’re going to sample once you get there anyway (which would mean you’d be overeating) and what’s

the point of going if you don’t get to celebrate by enjoying some of your favorite foods? Just make sure you don’t show up famished. If you’re too hungry, you’re likely to eat everything but the poinsettia-patterned table cloth.

Eat slowly and take timeouts. Taking your time at the dinner table not only allows you to savor the delicious fare

you only get to eat once a year, it also gives your meal time to process, making you feel fuller faster.

Go ahead, indulge a little. But just a little. It’s unrealistic to quit holiday food, cold-turkey (no pun

intended), but set a limit for festive treats and stick to it. It’s okay to grab one cookie after dinner, but don’t finish off the whole tray.

Take leftovers home. This practice serves multiple purposes. For starters, you won’t feel like you have to pile hefty portions of all 15 dishes onto your plate because you’ll know you’ll get to enjoy them later. You won’t feel like you’re missing out on anything and your host will feel flattered hearing you want to take extra food home.

Visit your doctor. Your favorite provider may not be able to accompany you to family feasts, but they can evaluate your eating habits and help you set realistic health goals

I CAN’T BELIEVE I ATE THE

WholE Thing!“Taking your time at the

dinner table not only allows

you to savor the delicious

fare you only get to eat once

a year, it also gives your meal

time to process, making you

feel fuller faster.”


Healthy Appetite

excuses, excuses.Is Aunt Sally trying to serve up her famous holiday dish with an extra helping of guilt? Here are six things you can say to spare her feelings and avoid purchasing larger pants.

during an annual physical exam or quick check-up appointment. Added bonus: you’ll likely feel more health-conscious after your appointment, making it easier to eat less and bypass the unneeded calories.

Get a daily dose of exercise. Make it a priority to be physically active for at least 30 minutes every day. The folks at Discovery Communications (the Discovery Channel) recently noted people who exercise regularly are less likely to overeat. Being active will also help you prevent gaining weight and give you an all-natural energy boost, which is always needed around the holidays.

Don’t be an over-achiever. Just because Santa can do it all in one night doesn’t mean

you have to follow in his footsteps. If you’re feeling overwhelmed, sit down, relax and say “no.” Don’t feel like you have to attend every party; instead, go to the ones you really want to. And most importantly, don’t deprive yourself of sleep. If you’re better rested, you’ll stress less and won’t feel the need to combat anxiety with emotional overeating.

The moral: Holidays are meant to be special. So make them just that. Eat special foods, be with special people and treat yourself special, too. After all, the best gift you can give to anyone is a healthier you. So eat without overeating and enjoy your favorite time of year, guilt-free!

Your green bean casserole is indeed a work

of art so I think I’ll just admire it from afar.

I know there are only a few bites left, but I can’t finish them off because I’m afraid

they’ll finish me off first.

Try your gingerbread cookies? I already have the top button

of my pants undone. You want the zipper down too?

I’d love some of your legendary hot cocoa, but I’m

marshmallow intolerant.

I’m sorry but more turkey will set off my narcolepsy, and I have to operate heavy machinery later.

I would really like to enjoy your sweet potatoes later when I’m conscious. May I take a to-go plate home?

Is Diabetes a Part of Your Life?

Learning to live with this chronic disease is not easy. Even with the proper diet and plenty of exercise, keeping your blood sugar under control can still be challenging.

If you have uncontrolled type 2 diabetes, you may be eligible to participate in a research study of an investigational oral medication.

You may qualify for this study if you:

• Are 18 years of age or older• Have been told your blood sugar is too high• Are on a diet and exercise plan• Will not have taken an anti-diabetic medication for approximately the past 12

weeks or more

If you qualify, you will receive study-related care and study medication at no cost to you. Reimbursement for time and travel costs may be provided.

To learn more about this study, contact Natalie Searle at (623) 334-4000 x7174


Weird Science

The ironman insiderProduct reviews and recommendations from marathoner and triathlete, ray Dean.

Fitness Restriction: no gym, trainer or equipment

Ironman Solution: MapMyRun app by MapMyFitness Inc. for iOS and Android

Spending the holidays in a beautiful climate but don’t have extra room to pack equipment? If you’re able to spend some time outdoors, but need a little extra encouragement to make the most out of your workout, the MapMyRun app hosts a plethora of handheld tools you can use no matter where you are. You can search for trails and choose the one that suits you best by location, elevation and activity type (jogging, running, biking, dog walking and more).

My favorite part is being able to easily preview the routes on live maps or in 3D flyovers powered by Google Earth. After you’ve completed your workout, the app will log and save your routine stats, making it easy to set personal goals when you go to conquer the same route again later. Another benefit of the web-based app is having access to the MapMyRun online community. You can link with friends, view their favorite trails and compete for app awards, including best time on commonly visited routes. You can also join groups with other users who share similar fitness goals, discuss your experiences and upload photos. Utilizing the app to connect with other users adds a fun and interesting twist to an otherwise ordinary workout.

Ray Dean is a self-motivated athlete with a background in health care who has participated in numerous triathlons and marathons. He is passionate about experiencing how the union of technology, nutrition and fitness can help athletes reach their peak performance by utilizing cutting-edge gadgets and tools to track health and fitness, enhance physical success and increase well being.

*Ray is not affiliated with the products in this article, nor their subsidiaries.

the holidays are, hands down, the busiest time of year. and if your schedule is anything like mine – running errands, working extra hours, traveling to visit family and fighting crowds at the mall – you know how inconsistent your schedule can be. all of that running around means you’re probably nowhere near a gym, which can be a waistline deal breaker, especially since Christmas cookies and comfort food are everywhere you turn. Fortunately, there are easy and affordable solutions – ironman solutions – to stay fit, regardless of the time, space, weather or restrictions you may encounter this season.

is seasonal traveling putting your exercise

regimen on the naughty list? Here’s how to avoid

the post-New year’s let down by staying fit

during the holidays and into 2013.


Weird Science

Viva La Resistance Band!There are a plethora of resistance band training exercise videos on the internet. Choose your own or try my three favorite moves. Depending on your fitness goals, feel free to make slight adjustments to the level of intensity. You can always add some sit ups and jumping jacks for a well-rounded daily workout.

Building muscle: Reps of eight or 10 for three or four sets. Toning up: Reps of 12 or 15 for three or four sets. If you are just starting out remember to take it easy and do just as much as you can.

Fitness Restriction: Small spaces or colder weather

Ironman Solution: Resistance bands

A resistance band can be a traveler’s (or workaholic’s) best friend this time of year. In addition to traveling well and occupying minimal space in your suitcase, resistance bands are perfect if you have limited workout space. These fitness bands are inexpensive, ranging anywhere from $6 to $20 depending on where you purchase them, so there’s an option for even the most budget-conscious person. New to using exercise bands? This equipment is great for all fitness levels, whether you’re practicing a basic routine or need a little more intensity during a traditional workout.

Overhead Press: Place both feet on band and grasp handles, bringing hands up just over shoulders with elbows bent and palms in. Press arms up over head and then lower.

Bicep Curls: Stand in the middle of the band with feet parallel and shoulder-width apart and curl arm up towards your body at the elbow. You can adjust the positioning of the band to increase the intensity of the resistance.

RESISTANCE BAND ExERCISE VIDEOSmensfitness.com/training/build-muscle/exercise-bands-101fitnessmagazine.com/workout/equipment/resistance-band-exercisesshape.com/fitness/workouts/get-toned-resistance-bands

Squats: Stand in the middle of the band with feet parallel and shoulder-width apart. Hold handles at shoulder height, with palms facing away from you and elbows bent. Squat deeply while pressing your arms directly over your head. Keep your weight on your heels and resist the band as you return to a standing position.


Doctor’s Orders

What has Shane Doan standing tall? A behind-the-scenes team that knows exactly how to stick it to hockey injuries.


Doctor’s Orders

National Hockey league (NHl) pros, Mike Smith and Shane doan, have conquered the Jobing.com arena and even the Olympic games – but they haven’t done it alone. learn about the behind-the-scenes team they can’t live without.

Even if you’re not a diehard fan of the coolest game on earth, it’s easy to be wowed by Shane “Doaner” Doan and Mike “Smitty” Smith’s impressive list of career achievements. Forgive our gushing, but these NHL pros are worth being star struck over. Their combined accomplishments (just to name a few) include playing in the 2006 Winter Olympics, participating in multiple NHL All-Star Games, earning a combined five gold and silver medals at the IIHF World Championships, and the NHL record for most saves in a regulation shutout victory. Just last year, the Phoenix Coyotes brought

home their first Pacific Division title in the history of the team under the leadership of Shane and Mike. Hockey may be a game, but these guys don’t play around.

That goes for off of the ice, too. Even when Smitty and Doaner aren’t clad in NHL jerseys, they’re doing some serious work. The hazard of hockey pucks speeding across the ice at over 100 miles per hour and jarring hits from 200+ pound men wearing razor-sharp skates often result in broken bones, lacerations, concussions, dislocated joints, split fingernails and more – and that’s

Photography by Deborah Brandon Photography

STrOnGTeAM

B e h i n d e v e r y

STrOnGTeAM

i s A n o T h e r


Doctor’s Orders

all in a day’s work. Hockey can be incredibly taxing, so it’s important for Shane, Mike and their NHL colleagues to stay on top of physical afflictions before their livelihoods are put at risk.

So how do the pros take care of themselves? With other pros, of course.

Medical experts like chiropractors, general practice doctors, physiotherapists, acupuncturists, massage therapists and trainers are just a few types of health mavens who band together to look out for Mike, Shane and the rest of their teammates.

“My team off the ice keeps me in the best physical shape possible,” says Mike. “I’ve had my fair share of injuries and I want to have a healthy life after hockey,

so it’s important that I take care of myself now.”

Shane agrees. “I think every hockey player worries about experiencing pain. My right shoulder and knee have been through a lot, so it’s important to have different people working with me so I can stay in shape and do my job.”

How, exactly, do these health care specialists keep star players in tip-top shape?

“We work together as a team,” says Dr. Chuck Clark, who doubles as the team’s go-to chiropractic specialist and lead rehabilitation expert at Arrowhead Health Centers in Scottsdale. “Professional athletes push their bodies to the limit every day, so it takes a whole team of health pros to keep them on top of their game.”

Why is Healthstyle smitten for Smitty and mind-blown by doan?

Shane Doan

This team captain and forward has an impressive resume, but chalks his greatest career achievements up to playing in the Olympics and leading the Phoenix

Coyotes to the Conference Finals of the NHL playoffs last year. With a wife, four children and a family full of Canadian cowboys and hockey pros (he has two cousins in the NHL), this health advocate is all about staying active.

Shane’s Healthstyle advice for others: “I think people can stay healthy by finding physical activities they’re passionate about and pursuing them. Being part of a team helps you connect with your community and strengthen your relationships.”

Mike Smith

Smitty, as he’s most often called on the ice, has much more than just a goal to tend. While setting the NHL record for the most saves in a regulation shutout victory

and helping his team take home the Pacific Division Championship last year are inspiring, those feats are small potatoes in comparison to keeping up with his former Canadian Olympic skier wife and one-and-a-half-year-old son (who started walking at only nine months).

Mike’s Healthstyle advice for others:“Everyone needs to stay active. Whether you’re walking for 20 minutes a day or hitting the gym for an hour, you’ll feel better about yourself, physically and mentally.”

“I’m a huge believer in

chiropractic. Having the best

alignment limits my chances

of being injured.”

-Mike Smith


Doctor’s Orders

Think the only thing Mike Smith has to defend is a goal? Think again.


Doctor’s Orders

As the captain and goaltender of the resurgent Phoenix Coyotes, Shane and Mike understand the importance of working with one another to achieve victory.

“A team happens when people come together and gel as a group to accomplish something they set out to do,” says Mike. “They’re a support system, a family. The same idea applies to health. One person can’t do it all. You need different people, hands and eyes to help.”

“Everyone wants to feel like they’re part of something bigger than themselves,” says Shane. “That’s where being part of a team comes in. You have to have a well-rounded group with different talents working together. That’s important for any team – not just when it comes to hockey.”

Dr. Clark recognizes that without teamwork, it’s difficult to properly treat patients. “Sometimes it takes more than one kind of rehabilitation treatment to help players like Mike and Shane overcome pain from their hockey battle wounds,” says Dr. Clark, “so working together and having an open line of communication is the only way to support these guys and make sure they’re getting the care they need.”

“Everyone wants to feel like

they’re part of something

bigger than themselves.

That’s where being part of a

team comes in. You have to

have a well-rounded group

with different talents working

together. That’s important for

any team – not just when it

comes to hockey.”

-Shane Doan

Put Health Care on the Power PlayDid you know chiropractic, acupuncture, massage therapy and some of the other techniques acclaimed by hockey pros are used to treat common ailments like osteoarthritis, sinus infections, sleeping conditions, migraines, asthma, pregnancy pain, stress, pediatric disorders and more?

“My son, Aksel, started seeing a chiropractor when he was four days old. He was having problems latching on while nursing, so we took him to see the chiropractor. Obviously, it was a light manipulation, but it was great. He started nursing properly the very next day.”

- Mike Smith, NHL Goaltender


Doctor’s Orders

Dr. Clark and the team’s other physical medicine experts use methods like massage therapy, acupuncture, chiropractic and additional rehabilitation treatments to adjust key muscles and bones that allow the players to do their jobs on the ice. These techniques assure that their bodies are in perfect alignment to increase function, balance, agility and overall performance.

“I’ve really grown to appreciate massage, chiropractic and acupuncture,” says Shane. “When I hurt my shoulder, acupuncture was the only thing that allowed me to function. I can’t believe how much it works.”

Mike has also come to favor treatments that have been recommended by his team of health experts.

“I’m a huge believer in chiropractic,” says Mike. “Having the best alignment limits my chances of being

injured. And as a goaltender, I really appreciate that. Even during the off season, I’m constantly working with my rehab team,” says Mike. “They help me get

stronger and better for the upcoming year.”

Does that mean specialty health care administered by a team of experts is only used by the pros? “Absolutely not,” says Dr. Clark. “You don’t have to be an athlete to need the same rehabilitation techniques the pros use. You may not need them

as often as Shane and Mike do, but keeping your body aligned and using a team to do just that is something everyone should do.”

Want more information about how a team approach to health care keeps Mike Smith and Shane Doan strong? E-mail Dr. Clark at [email protected] or call an Arrowhead Health Centers expert at 623-334-4000.

Want a behind-the-scenes look at Mike and Shane’s exclusive Healthstyle photo shoot?

Visit healthstylemagazine.com/team or check out our Facebook page at facebook.com/healthstylemagazine.

“Working together and having

an open line of communication

is the only way to support these

guys and make sure they’re

getting the care they need.”

-Dr. Clark

When he’s not helping A-listers like Mike and Shane, you can find Dr. Chuck Clark working closely with other health care experts as the lead chiropractor and rehabilitation specialist at Arrowhead Health Centers in Scottsdale. He is a proud Fellow of the International Academy of Medical

Acupuncture and is passionate about integrating chiropractic care, massage therapy, acupuncture, nutrition and exercise rehabilitation into the lives of all of his patients. As a former college baseball player, he has a deep appreciation for sports medicine and believes in the importance of maintaining physical wellness to achieve overall health and happiness.


Doctor’s Orders

12

“Snap, crackle, pop!” if you’re one of the 27 million americans living with osteoarthritis, you know those sounds aren’t coming from your cereal bowl. “While there may not be scientific studies that prove this theory, chilly winter temperatures are notorious for amplifying joint pain,” says raychel Kelly, director of the nationally recognized Osteoarthritis Programs at arrowhead Health Centers. “the good news is our patients don’t have to live with these sneaky symptoms because we know exactly how to help ease their knee and back pain.” the secret? raychel says there are several techniques – especially when combined – that you can use to abolish seasonal aches and kick joint pain to the curb.

TAke A SHOTWhile a quick dose of spiked cider might help you forget about your sore joints, Raychel recommends a different type of shot to her patients with achy knees. “Hyaluronic acid is an all-natural lubricating medication that can be injected into your knees to ward off chronic pain,” says Raychel. “The shots are safe, painless and also approved by the FDA – making them a great option to use along with physical rehabilitation.”

*BOnuS TIP “Make sure you get your injections done at a doctor’s office that has a live image guidance machine called a fluoroscope (floor-uh-scope),” says Raychel. “Studies from the OsteoArthritis Centers of America show that even an experienced clinician can miss the joint space up to 30 percent of the time without a fluoroscope.”

When Winter Weather Makes Your Knees Say

ouch!

Joint pain making you feel less than merry this season? Try these tips from osteoarthritis expert, Raychel Kelly.

MAke yOUr MOVeWhen it’s cool and damp outside, you may be less likely to get up and exercise, but being a couch potato is bad news for your joints. Regular exercise – especially physical rehabilitation – warms up your joints and helps improve your flexibility and range of motion. Expert suggestion: make regular appointments (inside a warm, cozy office) with a licensed physical therapist or chiropractor who can show you how to exercise your injured joints properly without causing further damage or pain.


Doctor’s Orders

Photography by Doug Houvener

Raychel Kelly is the OsteoArthritis Program Director at Arrowhead Health Centers where she has helped thousands of people find relief from osteoarthritis pain. She is passionate about helping people of all ages overcome chronic pain and improve their quality of life. For more information about Raychel or the OsteoArthritis Programs, visit arrowheadhealth.com or send e-mail to [email protected].

Want more helpful tips from Raychel Kelly?

Call the Arrowhead Health Centers

OsteoArthritis team at 623-298-1888.

4

3SAVe THe cOOkieS FOr SAnTAWe know it’s hard to resist tasty treats, especially when they’re everywhere this time of year, but carrying excess weight can be dangerous for your joints. “Every extra 10 pounds we carry on our body is equal to 1,000 pounds of pressure on our knee joints,” says Raychel. “Extra weight speeds up the degeneration process and causes more pain.”

5BUnDle UpBrrr! Those frigid temperatures are enough to make your whole body tense up, which can cause additional stiffness and restrict blood flow to your joints. Fortunately, this is the best time of year to cuddle up with a blanket or nestle your sore joints inside a fluffy jacket. The extra layers will warm your body and promote better circulation to help your joints move better.

BrAce yOUrSelFFeel like you could use a little extra support sometimes? We bet your joints feel the same way. Unloading knee braces create a small space inside your joint to provide stability and immediate relief from bone on bone osteoarthritis. Additional braces and durable medical equipment (DME) are also available – and helpful – for your wrist, back elbows and other joints.

*BOnuS TIP “Not all braces are created equal,” says Raychel. “Ask your doctor for one that encourages the use of muscles so you don’t develop muscle atrophy and become reliant on the brace.”

COPDIf you or a loved one has Chronic Obstructive Pulmonary Disease (COPD), you may be interested

in this clinical research study.This study is testing the benefits of an investigational drug in reducing lung and heart complications in people with COPD.

Individuals may qualify for this study if they:

Have a diagnosis of moderate COPD (sometimes called emphysema or chronic bronchitis)Have a history or risk of heart diseaseAre 40 to 80 years of ageAre a former or current cigarette smoker

Participation will also depend on other requirements.

Study participants may receive study drug and study-related medical care at no charge. Reimbursement for time and travel may be provided. Health insurance is not necessary to participate.

110812 Print Ad v2.0 United States (English) 10DEC10

Looking beyondCOPD

To learn more about this study, contact Natalie Searle at (623) 334-4000 x7174

Have you or someone you know been diagnosed with Irritable Bowel Syndrome? If so, there is now an opportunity to join a new research study.

Qualified Participants:

Will receive investigational medication or inactive placebo, study-related testing, physical exams, and lab work at no charge.

Additionally:

Compensation may be available to qualified participants for each completed visit (for time and travel).

Are you eligible?•Must be between ages 18-80 years old•Must have diarrhea predominant irritable bowel

syndrome

Abdominal Pain, Bloating, Diarrhea

For More InformationPlease contact Natalie Searle, Research Coordinator.

623-334-4000 ext. 7174

HAVE YOU OR SOMEONE YOU KNOW BEEN DIAGNOSED WITH IRRITABLE BOWEL SYNDROME?


Vitality

Be a Health Guruif impressing everyone you know is a line item on your New year’s resolutions list, we’ve got you covered.

AMERICAnS DEVOuR OVER 1.5 BILLIOn POunDS OF PEAnuT BuTTER AnD PEAnuT PRODuCTS EACH YEAR. THAT’S EquAL TO

ABOuT 187,500 ADuLT ELEPHAnTS.

25.8 million or 8.3% of children and adults in the U.S. have diabetes, according to the American Diabetes Association.

Spare the java and grab a teabag because a

recent Harvard study found that tea drinkers’

bodies respond to germs five times faster

than those of coffee drinkers.

A recent study from the National

Center for Biotechnology

Information showed people who

received chiropractic care on an

ongoing basis had 49.4% fewer

surgeries than people who didn’t

receive regular adjustments.

The percentage of adults aged 18 – 49 years

who get their annual flu shot, according to the

Centers for Disease Control. Nearly twice that

many 50 – 64-year-olds (42.7%) receive their

yearly influenza vaccination.

27.2%


Vitality

The BBC reported the pleasurable feeling from eating

chocolate lasted 4 times as long as a passionate kiss

and caused a resting person’s heart rate to rise from 60

beats per minute (bpm) to 140 bpm.

When baking, replacing 1 cup of shortening for the

same amount of natural, unsweetened applesauce will

save about 1,712 calories. And the best part is

you won’t even notice the difference – we promise!

70 million The number of people who will live with osteoarthritis by 2030, as estimated by the OsteoArthritis Centers of America.

A recent study from the Agency for Healthcare Research and Quality showed women are

24% more likely to visit their doctor than men.

WebMD recently reported that owning a pet can help lower blood pressure, lessen anxiety and even boost immunity.


Just for Fun

puzzle page

Health Care Maze

Holiday Brain Basher

Answer Key on page 36

Santa always leaves plans for his elves to determine the order in which the reindeer will pull his sleigh. This year, for the European leg of his journey, his elves are creating a schedule to form a single line of nine reindeer:

Comet behind Rudolph, Prancer and Cupid. Blitzen behind Cupid and in front of Donner, Vixen and Dancer. Cupid in front of Comet, Blitzen and Vixen. Donner behind Vixen, Dasher and Prancer. Rudolph behind Prancer and in front of Donner, Dancer and Dasher. Vixen in front of Dancer and Comet. Dancer behind Donner, Rudolph and Blitzen. Prancer in front of Cupid, Donner and Blitzen. Dasher behind Prancer and in front of Vixen, Dancer and Blitzen. Donner behind Comet and Cupid. Cupid in front of Rudolph and Dancer. Vixen behind Rudolph, Prancer and Dasher.

Can you help the elves work out the order of the reindeer?© 2012 BrainBashers.com

Fam

ily P

ract

ice

Pain

Man

agem

ent

Ch

iro

pra

ctic

Long Waits

Care Management

Surg

ery

Inconvenient Locations

Cookie-cutter Care

Integrated Team Medicine

Long-term Narcotic Use

Un

nec

essa

ry M

edic

al C

ost

s

Physical Therapy

Man

aged

Med

ical

Co

sts

START

FINISH

1

2

3

4

5

6

7

8

9

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Answer Key

Health Care MazeBrain Basher

The order of Santa’s reindeer is:PrancerCupidRudolph DasherBlitzenVixenCometDonnerDancer

Fam

ily P

ract

ice

Pain

Man

agem

ent

Ch

iro

pra

ctic

Long Waits

Care Management

Surg

ery

Inconvenient Locations

Cookie-cutter Care

Integrated Team Medicine

Long-term Narcotic Use

Un

nec

essa

ry M

edic

al C

ost

s

Physical Therapy

Man

aged

Med

ical

Co

sts

Orthopaedic surgeons have made hip replacement surgery a very popular option for patients seeking pain relief and an improved quality of life after suffering with arthritis.One of the most innovative products available to you is the Dual Mobility Hip Replacement! Innovative because it not only helps you recover from your painful arthritis, but it assists you in regaining your mobility while reducing the opportunity for complications in the future.

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