Healthstyle Magazine - Winter 2013

WINTER 2013

Amazing ARIZONAN

How former Phoenix Mayor, Paul Johnson, is changing healthcare for the better

BEAT ARTHRITIS PAIN FOR GOODOur favorite HM experts show you how

“ HOW I LOST 45 POUNDS AND KEPT IT OFF” You can, too, with this healthcare executive’s secret formula for goal-setting

6 SURPRISING INSTANT ENERGY BOOSTERS

AAACHOO! Our symptom checker reveals what’s really causing your seasonal sniffl es

Burn Calories by Acting like a Kid – We double-dog dare you

HEALTH FACTS

YOU DON’T KNOW7

MMM, BREAKFASTMouthwatering

recipes for the most important meal of

the day

Before you let one more day go by, call for your free priority appointment now.

Glendale • Scottsdale • Mesa • Surprise/Sun City

888-995-4899

You May Have Peripheral Neuropathy, and It’s Time You Did Something About It.Nearly 60% of people with peripheral neuropathy suffer from sleepless nights which can increase your risk of heart attack, heart failure, stroke and high blood pressure. Your life doesn’t have to be this way. You can get a good night’s sleep and improve your overall health at the same time. Thanks to our comprehensive, integrated approach to care you’ll have—perhaps for the first time—a team of practitioners working together to create a Recovery Game Plan™ especially for you. Relieve your discomfort, and enjoy some of the things you thought you’d never be able to enjoy again. You can begin your path to comfort faster than you think.

Let the professionals at Arrowhead Health Centers get you well rested, and then back on your feet confidently doing the things you love. Why put it off another day?

If you’ve been struggling with numbness, burning and extreme sensitivity in your legs and feet, you may have Peripheral

Neuropathy. Struggle no more, we have your solution.

Walk Better. Sleep Better.

live Better.

Winter 2013 • Healthstyle Magazine™ 1


Glendale • Scottsdale • Mesa • Surprise/Sun City

888-995-4899

You May Have Peripheral Neuropathy, and It’s Time You Did Something About It.Nearly 60% of people with peripheral neuropathy suffer from sleepless nights which can increase your risk of heart attack, heart failure, stroke and high blood pressure. Your life doesn’t have to be this way. You can get a good night’s sleep and improve your overall health at the same time. Thanks to our comprehensive, integrated approach to care you’ll have—perhaps for the first time—a team of practitioners working together to create a Recovery Game Plan™ especially for you. Relieve your discomfort, and enjoy some of the things you thought you’d never be able to enjoy again. You can begin your path to comfort faster than you think.

Let the professionals at Arrowhead Health Centers get you well rested, and then back on your feet confidently doing the things you love. Why put it off another day?

If you’ve been struggling with numbness, burning and extreme sensitivity in your legs and feet, you may have Peripheral

Neuropathy. Struggle no more, we have your solution.

Walk Better. Sleep Better.

live Better.

Contents

Editor’s Letter ....................................................................... 3Seize opportunities in 2014 with advice from Healthstyle’s Editor-in-Chief.

Weird Science

Is Your Aaachoo from a Cold or the Flu? ....................... 4We put these seasonal sniffl es head-to-head so you can decode your symptoms and feel better faster.

Healthy Appetite

Food Therapy with Bethany Lindsey .............................. 6You’ll be drooling for more of these healthfully amazing breakfast recipes.

Mindful

Small Victories .................................................................... 10Learn the goal-setting secret successful healthcare executive, Guy Berry, used to shed nearly 50 pounds in a matter of months.

Redirecting Healthcare .................................................... 14The amazing healthcare solution created by former Phoenix mayor, Paul Johnson.

Vitality

Trivia Time! ...........................................................................237 health facts you should – but probably don’t – know.

Mommy Knows Best ..........................................................24Our favorite mommyhood expert burns calories while playing schoolyard games.

More Energy Now! ..............................................................286 healthy tips for increasing stamina, enhancing your mood and keeping you positive.

Doctor’s Orders

Ask the Experts ..................................................................30What is osteoarthritis? HM health pros, Dr. Byrne and Raychel Kelly, answer your biggest questions about this painful medical condition.

Just for Fun

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

HM Exclusive:Learn how former Phoenix

Mayor turned business leader, Paul Johnson, used his life

experiences to fuel Arizona’s most up-and-coming healthcare solution.

PAGE 14

Deborah Brandon Photography

2 Winter 2013 • Healthstyle Magazine™

SPECIAL THANKS

Mike BechtolDavid BergGuy BerryDeborah BrandonRob ByrneAaron CastiglioneLisa ConradAnna CzuprinskiAmy D’AcquistoRob DavidsonMaura DeanVicki DeanJoe FelthamDanielle GiordanoTed GrasseKathy Heasley

Doug HouvenerBob IversenPatty JohnsonPaul JohnsonJanice JohnstonRyan KarvelRaychel KellyKayla KnisleyKen LevinBethany LindseyDianne SalazarGail ShoultesAnnette ValenzuelaTalia VandegriftMichael Wells

ON THE COVERModel: Paul Johnson, former Phoenix City Mayor and co-founder of Redirect Health.

Photography by: Deborah Brandon Photography

Healthstyle Magazine is a product of

CONTACT USHave a question, comment or idea?Want to advertise in Healthstyle Magazine? [email protected]

facebook.com/HealthstyleMagazine

@HealthstyleMag

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Opportunity is a Terrible Thing to Waste

Resolutions are all the rage these days. In fact, Forbes Magazine says that two out of three people will make at least one New Year’s resolution. We all want to lose weight, quit smoking, stop drinking soda, think more positively and put the kibosh to any other bad habits we’ve managed to pick up along the way. That’s great! I mean, think about it. That means more than two-thirds of our country simultaneously recognizes that they want to become better people. What a wonderful concept, right?

Well, it would be if more than eight percent of people actually kept their resolutions. Eight percent. That’s it. Call me Negative Nancy if you’d like, but this is exactly why I’ve never been a fan of New Year’s resolutions. Believe me – I love sparklers and champagne just as much as the next person, but what I don’t love are fads. There’s always so much pressure to give into the latest trend and it never lasts. Where’s the gratification in that?

But just because I choose not to make New Year’s resolutions, doesn’t mean I don’t set important goals for myself. I’m more of a life-long, big-picture kind of gal. Maybe I’m just impatient, but if I want to drop a bad habit, learn a new skill or do pretty much anything else that will make me a happier, healthier, better person, I’m not waiting around until two-thirds of the people I know have something they want to accomplish, too.

If you ask around, I bet you’ll find that there are plenty of people who would rather not let a calendar tell them when to seize the day. This issue is packed with real success stories from people who will show you how to accomplish your objectives, no matter what time of year it is. Learn how to set small, year-round goals that lead to amazing results (inspiring secrets on page 10), exercise without feeling like you’re working out (fun ideas on page 24) and get motivated to make a difference in your community (incredible story on page 14).

If you shift your focus from making resolutions to seizing opportunities, this time next year, it’s much more likely your life will have more of what you want, and less of what you don’t want.

Cheers to a happy, healthy and wonderful 2014!

Editor’s Letter

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. Her favorite things about winter are family gatherings and playing in the snow in Northern Arizona.


Sarah [email protected]


Weird Science

Is Your Aaachoo from a Cold or the Flu?


Weird Science

When it comes to germs, sharing is the opposite of caring. That’s why it’s so important to wash your hands often, avoid close contact with anyone who’s sick and get your annual flu vaccine.

But if you do end up with seasonal sniffles, the fastest way to recover is to decode your symptoms

and learn what’s actually plaguing… er… ailing you. Grab your Snuggie and the closest box of anti-bacterial tissues and let this chart help you determine whether your sniffles are from the common cold or a nasty flu bug.

The best action is to seek help from your medical provider sooner rather than later. If you recognize influenza symptoms within 48 hours, your doctor can prescribe an antiviral medication (Tamiflu and Relenza are both recommended by the CDC) that will shave several days off of your germ-induced misery.

Sources: Centers for Disease Control and Prevention (CDC), Arrowhead Health Centers

Symptoms Cold Flu

Fever Sometimes, though usually mild About 80% of all flu cases present a fever. A temperature of 100 F can usually last about 3 to 4 days.

Headache Occasionally Common

General Aches & Pains Slight Very common and often severe

Weakness or Fatigue Sometimes and fairly mild Common; moderate to severe and can last 2 to 3 weeks. Extreme exhaustion is common at the beginning of the flu.

Stuffy Nose Very common; typically resolves spontaneously within a week

Sometimes

Sneezing Very Common Sometimes

Sore Throat Common Sometimes

Cough & Chest Discomfort Mild to moderate; hacking cough Common; can become severe

Can you get sick from

a flu shot?

Think you’ve been

bit by the flu bug?

Despite common misconceptions, getting your annual flu shot will not give you the flu. According to the CDC, influenza vaccines are either made with, “a) flu vaccine viruses that have been ‘inactivated’ and are therefore not infectious, or b) with no flu vaccine viruses at all.” If you were exposed to the flu before receiving your vaccine, it is possible that you could get sick, but not from the flu shot itself.


Healthy Appetite

Radiant Raspberry Cream-Cheese MuffinsServes 12 – 24 Serving Size: 1 muffin142 calories per serving: 1.1 g fiber, 2.7g protein, 4.7g fat

Ingredients:⅔ cup (5 ounces) ⅓-less-fat cream cheese, softened⅓ cup butter, softened1 ½ cups sugar1 ½ teaspoons vanilla extract2 large egg whites

Since healthy resolutions are all the rage this time of year, we at HM decided to make one of our own: to get you as excited about eating breakfast as we are. The right breakfast foods can help you concentrate, give you strength, maintain a healthy bodyweight, avoid overeating throughout the day, provide vital nutrition and improve your overall health. And – as if those reasons weren’t enough to get you riding the breakfast bandwagon – it’s delicious! We’re sharing our favorite morning meals to prove that good health can also mean good taste.

Food Therapywith Bethany Lindsey

1 large egg2 cups all-purpose flour1 teaspoon baking powder¼ teaspoon baking soda½ teaspoon salt½ cup low-fat buttermilk2 cups fresh or frozen raspberries¼ cup finely chopped walnuts

Directions:1 Preheat oven to 350°.

2 Combine cream cheese and butter in a large bowl. Beat with a mixer at high speed until well blended. Add sugar; beat until fluffy. Add vanilla, egg whites, and egg; beat well.

3 Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, baking soda, and salt. With mixer on low speed, add the flour mixture and buttermilk to cream cheese mixture, beginning and ending with flour mixture. Gently fold in raspberries and walnuts.

4 Place 24 foil cup liners in muffin cups. Spoon batter evenly into liners. Bake at 350° 25 minutes or until a wooden pick inserted in center comes out clean. Remove from pans; cool on a wire rack.

The combination of savory cream-cheese and tart raspberries will have your family begging for muffins every day.


Healthy Appetite

Pumped-Up Banana-Pecan Oatmeal Serves 1Serving Size: 1 bowl388 calories per serving: 9g fiber, 18g protein, 9g fat

Ingredients:¼ cup quick-cooking Irish oatmeal½ cup water½ scoop (1 tablespoon) vanilla whey protein powder 1 teaspoon cinnamonPinch of salt¼ cup fat-free milk1 whole banana⅛ cup pecan pieces

Directions:1 Mix oatmeal, water, vanilla whey protein powder, cinnamon, and pinch of salt.

2 Microwave the mixture on high for 90 seconds and top with ¼ cup of fat-free milk, a sliced banana, and a tablespoon of pecan pieces.

Potassium-rich bananas and muscle-building whey protein

give you the stamina you need to make it through

whatever your day throws at you.

Peanut Butter Power WaffleChoose a high-protein toaster waffle (we like Van’s Power Grains) and cut the sugar by subbing syrup for 2 tablespoons of peanut butter. Add a tablespoon of honey for some natural sweetness or raisins for even more fiber. The whole meal will cost you about 350 calories and will keep you pleasantly full until lunchtime.

In a hurry?Instead of skipping your morning meal, try one of these healthy grab-it-and-go options.

Skinny Strawberry ShakeIn a cocktail shaker, combine a packet of no-sugar-added instant-breakfast powder (try Carnation Breakfast Essentials in Classic French Vanilla), and one cup of low-fat strawberry milk or soy milk in a cocktail shaker. If you have time, blend with a frozen banana for extra fiber and potassium.

Cereal Sundae A bowl of fiber-rich oat or bran flakes (about 1½ cups) with 8 ounces of low-fat milk is nearly the perfect breakfast. Add more vitamins by tossing in a ¼ cup of nuts or fresh berries. No time to sit and enjoy it? Replace the milk with lemon or vanilla yogurt and mix your concoction in a to-go container.


Healthy Appetite

Bethany Lindsey is a Nutrition Coach and Lifestyle Educator at Arrowhead Health Centers in Glendale. 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 fi [email protected].


Crustless Smoked Turkey and Spinach QuicheServes 8Serving Size: 1 wedge152 calories per serving: .5g fi ber, 14.2g protein, 5.1g fat

Ingredients:¾ cup cubed smoked turkey ham ½ cup chopped onion ⅛ teaspoon freshly ground black pepper¾ cup shredded Swiss cheese, divided1 cup fresh baby spinach leaves 1 cup fat-free cottage cheese ½ cup evaporated fat-free milk ¼ cup shredded reduced-fat cheddar cheese 2 large eggs 2 large egg whites ½ cup all-purpose fl our1 teaspoon baking powder

Directions:1 Preheat oven to 350°.

2 Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ham, onion, and pepper to pan; sauté 4 minutes or until ham is lightly browned.

3 Sprinkle ¼ cup shredded Swiss cheese in a 9-inch pie plate coated with cooking spray. Top with ham mixture.

4 Combine remaining ½ cup Swiss cheese, spinach, cottage cheese, evaporated fat-free milk, shredded reduced-fat cheddar cheese, eggs and egg whites in a large bowl; stir with a whisk.

5 Lightly spoon fl our into a dry measuring cup; level with a knife. Combine fl our and baking powder in a small bowl, stirring with a whisk. Add fl our mixture to egg mixture, stirring with a whisk until blended. Pour egg mixture over ham mixture. Bake at 350° for 45 minutes or until a knife inserted in center of quiche comes out clean.

With less than 160 calories per serving in this mouthwatering

quiche, you can indulge all you want without

feeling guilty.


Glendale • Scottsdale • Mesa • Surprise/Sun City • Chandler • Prescott Valley

888-996-0366

Why let chronic knee pain stop you?It could be OsteoArthritis, and it’s time to get your life back.What is your osteoarthritis keeping you From Doing?

Maybe it’s playing catch with your grandkids. It might be hiking that

mountain trail. It could be your weekly round of golf. Whatever it is that

you’re missing, the team at Arrowhead Health Centers wants you back in

the game. We’ve helped thousands of people, just like you, relieve their

OsteoArthritis pain and we have a 91% success rate! It’s time to get your life

back!

Believe it or not, surgery isn’t your only option for OsteoArthritis pain.

Thanks to our FDA-approved program, and our comprehensive &

integrated team approach, you can start feeling better right away; without

surgery, without downtime, without hassle.

know your options. know the Facts.

• Proven 91% success rate

• Similar effectiveness to a total knee

replacement

• Covered by Medicare & most insurers

• FDA approved, non-surgical alternative

• Specially trained and accredited medical

• providers all working together to create

• your personalized Recovery Game Plan™

• The only treatment program in Arizona

accredited by the OsteoArthritis

Centers of America.


Mindful

SMALL

Buzz, buzz, buzz, slap! These are the normal sounds of my morning as I hit is the snooze button for another 10 minutes of slumber. But as I arose on one particular morning last spring, I looked beyond the alarm clock and spotted the scale. I had ignored it for months, but for whatever reason, I couldn’t neglect it any longer. It was as if I could hear my scale’s nagging voice saying, “Hey, why don’t you step on me today? It’s been a while.”

VICTORIESThe secret

formula forsetting goalsand sticking

to them.by healthcare executive, Guy Berry


Mindful

WEIGHING INWhen I fi nally convinced myself to climb onto the scale and accept my fate, my morning went from average to nauseating. It read 223 lbs: the heaviest I had been in my entire life! I didn’t need to consult a health expert to know that 223 pounds is considered overweight for my six foot frame.

I had gone through some tough times in the previous months, including the passing of my father, but I didn’t realize the full eff ect of my emotional struggles until that moment. It was as if every worry surrounding my weight came rushing into my brain all at once – especially concerns about my health. For me, being overweight is even more signifi cant because of my family history of diabetes. I know obesity is a major risk factor along with genetics, age and race, so I was naturally worried about my health. I also remembered reading an article from the American Diabetes Association that said there were an estimated 7 million Americans whose diabetes went undiagnosed in 2011. Knowing that my weight could lead to a life-threatening condition was a sobering thought, to say the least.

I stood there refl ecting about my dilemma. I knew that if I didn’t get control of my weight, not only would I be putting myself at risk for type 2 diabetes, but also stroke, cancer, sleep apnea, osteoarthritis and a slew of other serious health conditions. My biggest question: “What do I do next?”

TAKING CARE OF BUSINESSI felt like I had tried nearly every diet and exercise plan before, but despite my previous eff orts, it seemed I would always give up or go back to my normal routine. The goal had always seemed too hard to reach before. But I needed this time to be diff erent. This time wasn’t just about losing weight and looking good; it was about saving my life. I wanted to get out of that low point – and not just for me, but because there were other people in my life who depended on me.

I’m the Director of Operations of a successful Glendale-based healthcare center, so naturally, my mind shifted straight to problem solving in the business world. In business, we set goals that are

attainable and can be accomplished in a short time frame. When one goal is met, a new one is created.

Accomplishing a series of short-term goals eventually leads to the completion of a major milestone. We use this approach in business because if we set a major goal as an expectation, the team gets burnt out and gives up at some point. I decided to approach weight loss in the same way.

I started by thinking about something important I wanted to do in my life. My mind immediately went

back to the previous January when I had run a half marathon in 2 hours and 7 minutes (approximately 9:44 minutes per mile). I wanted to do better. I decided that rather than focusing on weight loss, my goal would be to complete another half marathon in less than 2 hours.

I selected a race in June and asked a friend to race with me to help me with a little extra motivation and reduce my risk of backing out later on. After securing a race and a partner, it was time to starting setting short-term “small victories” that would help me reach my ultimate objective.

STARTING SMALLIt’s no secret that skinnier runners are faster runners and since the target was speeding up my race time, my fi rst short-term goal was to cut some calories. I started by trading my usual morning energy drink for a cup of coff ee with non-fat milk (no sugar or sweetener). I set my sights on making it for two weeks without energy drinks because that seemed like a reasonable, yet attainable goal. It was. As soon as I made the two-week mark, it felt great to celebrate my fi rst “small victory.” And because I felt so wonderful after accomplishing my milestone, it seemed natural

Accomplishing a series of short-term

goals eventually leads to the completion of a

major milestone.

Before accomplishing a series of small victories, Guy weighed in at 223 pounds. Photo taken November 2012.


Mindful

and easy to challenge myself with another pint-sized mission to commemorate the event.

Earlier in the year, I had read that Purdue University conducted a research study that showed how rats who were given no-calorie, artifi cially-sweetened food actually gained weight because the chemicals increased their appetite as their metabolism decreased. Apparently, artifi cial sweetener has an eff ect on our body’s chemical balance, slowing metabolism and increasing hunger. That meant my next goal was to ban diet soda from my daily routine, instead, trading it for more water. After two weeks of my small lifestyle change, not only was I less thirsty throughout the day, but I found myself more alert, and my appetite decreased. I celebrated yet another small victory.

As the weeks went by, I completed and celebrated more and more short-term goals. My victory parties included dinner with friends, calling a buddy for a game night and even splurging on a pizza for dinner every once in a while. I realized that the trick was to choose a reward that I had been denying myself. As I became healthier, it donned on me that my fast food, pizza, soda and dessert rewards were meant to be just that – rewards. The reason I was unhealthy in the fi rst place is because I was abusing these rewards daily instead of occasionally – as they’re meant to be enjoyed. Reserving treats like pizza, fast food and sweets for healthy accomplishments made them

special because I had earned them.

Goal number three was adding breakfast to my diet. Johns Hopkins School of Public Health has linked missing meals to the development of obesity and has also found research stating breakfast skippers, on average, tend to eat more

food than usual during the next meal or nibble on high-calorie snacks to stave off hunger throughout the day. Before, I had always been “too busy” for breakfast in the morning, so I looked for meals that would be quick and simple to incorporate into my morning routine. With hundreds of microwavable meal options on the market, it was easy for me to compare nutrition information and fi nd a few that were low in fat, low in sugar, low in preservatives and high in fl avor. Another small victory.

After I had breakfast covered, my next plan of attack was to create an exercise regimen I could stick to. Working out had always seemed like a daunting, boring chore, but because I had already accomplished so many small victories, the idea of physical fi tness seemed much less ominous. I started by running 30 minutes on a treadmill, three times a week. I didn’t force myself to run the same time or same day every week and I never set a speed goal. By not putting pressure on myself to do anything other than complete my 30 minutes, it was easy for me to meet my goal and I actually started to enjoy my time on the treadmill. After four weeks of kicking butt at the gym I celebrated by visiting family in Texas and taking some time for myself.

When I came back from my weekend vacation, I was actually excited to work out again. I moved my fi tness sessions out of the gym and began running outside for 3 miles, three times a week. As the weeks passed, the distance stretched to four and then fi ve miles. The progression was subtle, but each goal became easier and easier. I was growing stronger with every small victory.

Each time I completed a goal, I became happier (and healthier). The happier I was, the more motivated I became to achieve the next goal. By setting small checkpoints for myself, I had broken my vicious cycle of unhealthy habits and traded it for a new one of health, happiness, ambition and progression.

Nearly 50-pounds lighter, Guy won fi rst place in his age group for the 5 mile race at the Das 22nd Frank Kush Oktoberfest Foot Race in Tempe.

had earned them.

Goal number three was adding breakfast to my diet. Johns Hopkins School of Public Health has linked missing meals

Guy (right) and his racing buddy in June 2013 after the P.F. Chang’s half marathon in San Diego.


Mindful

But because I was achieving so many goals, the same old rewards started to lose a little bit of their specialness. In looking for new ways to celebrate, I expanded my experiences. Instead of ordering a pizza like before, I started to venture out and try new things I’d never dared to try before.

I went to concerts I normally wouldn’t have considered, I tried new restaurants and I even joined a softball league with people I didn’t know. Staying busy and leaving the house kept me from sitting at home, watching TV, and eating. My small victories had led me to a whole new level of confidence and I was rewarded with a gratifying sense of happiness. I also noticed that as I celebrated more small victories, my celebrations became less about food and more about activities. Over time, my desire to celebrate a milestone by getting pizza with the guys turned into ordering healthier options on the menu and eating much less. I didn’t want to take a step back. Reaching the ultimate goal became more important than my old, unhealthy habits.

PUSHING THE FINISH LINEIn June 2013, I landed in San Diego to run the half marathon race I had set my sights on earlier in the year. I was excited to see my old college friend and race partner, but more excited to attempt my goal of completing the half marathon in less than 2 hours. That week, I weighed myself. At 196 pounds, I felt good. I felt healthy.

As the race began, my nerves were out of control, but I had my mind set on my goal. As the race progressed, I kept comparing my challenge to climbing a mountain: each mile getting tougher, harder, and more difficult, but I knew I would be able to celebrate my victory when I reached the top. I wanted to accomplish this goal even more than I had wanted the smaller goals that preceded this one – after all, this is what I had been working so hard for all these months. I just knew I could beat 2 hours. When I finally approached the finish line, my time was 1 hour and 46 minutes – a pace close to 8:06 minutes per mile. I had done it! And not only that, but I had completely pulverized my original goal. After all I had been

through in the previous year, I couldn’t imagine a time where I felt better about myself than in that moment. Each small victory I had accomplished prior to my race led to that day.

When my plane landed back in Phoenix a few days later, I felt proud of my accomplishment, but I knew I wasn’t finished. I had already set a new goal for myself. I wanted to win a

racing medal. Building on the accomplishments I had already made, I designed new small steps – this time, involving faster paces and shorter times. Once again, my goal wasn’t weight loss, but shedding pounds ended up being a perk of using small steps to accomplish big lifestyle changes.

Today, I weigh 178 pounds and am proud to share that I earned my first racing medal in October 2013. I placed first in my age group for a five mile race, running just under seven minutes per mile. These personal accomplishments mean so much for my health, happiness and emotional wellbeing so I continue to set new goals and celebrate small victories.

As we embrace a New Year, the inevitable topic of resolutions begins. Many people focus on health this time of year, wanting to lose weight, eat healthier or become more active. If you have a goal in mind, I encourage you to take my journey to heart and incorporate small, achievable goals into your daily routine. Remember, you don’t have to try to take on the world. Celebrate your small victories because, eventually, your small steps will lead to major accomplishments.

Guy Berry is the Director of Operations for Arrowhead Health Centers, where his responsibilities include managing family practice, physical rehabilitation, pain management, sales and satellite locations along with process improvement for the company. Guy is a devout Baylor

University sports fan and visits Texas whenever he can to cheer on his favorite team.


After all I had been through in the previous year, I couldn’t imagine

a time where I felt better about myself than in that moment.

Mindful


Mindful



Mindful

REDIRECTING

“Healthcare” is already one of the country’s biggest buzzwords, as our nation has embarked on a massive change that will aff ect millions of Americans. Of course, we’re talking about healthcare reform and the government-regulated changes that come along with it.

And while there may be a lot of confusion surrounding the uncertain adjustments that go hand-in-hand with healthcare reform, one thing’s for sure: “most people must have health coverage in 2014 or pay

a fee,” according to healthcare.gov, home of the Health Insurance Marketplace.

Those may not be the most comforting words to hear, but, the good news is, here in Arizona, we have a lot of people and resources who have made it their mission to make healthcare easier and more aff ordable, while still adhering to the new government-regulated laws. One of those people in particular is Arizona native and former Phoenix Mayor, Paul Johnson.


Mindful

REDIRECTING

“Healthcare” is already one of the country’s biggest buzzwords, as our nation has embarked on a massive change that will aff ect millions of Americans. Of course, we’re talking about healthcare reform and the government-regulated changes that come along with it.

And while there may be a lot of confusion surrounding the uncertain adjustments that go hand-in-hand with healthcare reform, one thing’s for sure: “most people must have health coverage in 2014 or pay

a fee,” according to healthcare.gov, home of the Health Insurance Marketplace.

Those may not be the most comforting words to hear, but, the good news is, here in Arizona, we have a lot of people and resources who have made it their mission to make healthcare easier and more aff ordable, while still adhering to the new government-regulated laws. One of those people in particular is Arizona native and former Phoenix Mayor, Paul Johnson.


In a time of skyrocketing health insurance costs and uncertain outcomes, former Phoenix Mayor, Paul Johnson, introduces a revolutionary solution for Arizona’s changing healthcare market.

HEALTHCARE


Mindful

A HEART OF RED, BLUE, COPPER AND GOLDAt 6’7”, Paul Johnson Jr. can’t help but stand tall among Phoenix’s decision makers. But it’s more than just his height that’s helped him become a leading man in our state. Through and through, Paul is an Arizonan to his core. And it is his deeply rooted love of the state, his desire to make it the best home for people and businesses along with his own personal experiences that has led him to healthcare.

“Arizona’s been my home since before I was born,” says Paul. “My dad and his brother hitchhiked here long ago because they knew it was a wonderful place that would provide strong roots for our family.”

As the eldest of nine children born to former Arizona business owners and ranchers, Paul Sr. and Yvonne Johnson, Paul’s roots run deeper than his father and uncle ever could have imagined.

“My dad worked with cattle and my mom worked in lettuce sheds in Avondale,” Paul remembers. “My siblings and I all went to local Arizona schools. My kids and grandkids all live here. I believe in this place. This is where I’ve invested my life and my family’s lives.”

First elected to Phoenix city council in 1985 at the age of 25, Paul always had a yearning to positively infl uence his community through politics. After serving only four years on the Phoenix City Council, Paul was elected Mayor of Phoenix in 1990 and made history as the youngest mayor of a major American city. In 1993, he was re-elected with over 99 percent of the vote. His tenure as mayor brought a new age of prosperity to Phoenix, as he helped hold the line on taxes while decreasing unemployment through one of the Valley’s worst economic periods since the Great Depression. Under Paul’s leadership, Phoenix won the Carl Bertelsmann Prize and was voted Best Run City in the World in 1993.

Paul’s goal as Mayor was to get to know Arizona and its people in every way he possibly could.

“I’ve had an absolutely incredible journey,” says Paul. “[During my political career] I spent a lot of time meeting people and really getting to know Arizonans. I wanted to meet and represent people and try to understand their problems – and I was blessed to accomplish just that. I will owe the taxpayers for the rest of my life. The honor was all mine. They gave me the best education I ever could have asked for.”

From homebuilding, technology, engineering, defense, tourism, agriculture and even healthcare, Paul got to know the people who made up these important industries. He studied how they worked, what they needed and what their concerns were. Even in those early days, there were plenty of concerns about healthcare.

By meeting all these people and getting to know their businesses and industries, Paul gained a compassion for business owners and employees who were working hard every day to build strong companies for themselves and their families. He saw the importance of strong businesses to his home state and its citizens and realized that the escalating costs of healthcare were putting this important eco-system in jeopardy.

“My siblings and I all went to local Arizona schools. My kids and grandkids all live here. I

believe in this place. This is where I’ve invested my life and my family’s lives.”

Paul (right) jokes with former Mayor and Attorney General, Terry Goddard (left), during a national conference.

“I will owe the taxpayers for the rest of my life. The honor was all mine. They gave me the best

education I ever could have asked for.”


Mindful

“That’s why I’ve spent so much time learning about our healthcare system on both a national and state-wide level,” says Paul.

THE HEALTHCARE CONNECTIONBut Paul’s connection to healthcare began long before that.

When he was 18, Paul married his 17-year-old high school sweetheart. Hoping to follow in his father’s footsteps as a business owner and one day, become a politician, he was weighing his options and planning for college.

“I was so excited for school,” Paul recalls. “I had been accepted to several universities and was choosing between Dartmouth, ASU and U of A. But right in the middle of making that decision, I learned I was going to become a dad.”

Paul knew it would be a struggle to nurture his own dreams and a young family at the same time, so he put his family’s needs before his own and found work in construction, eventually starting his own company.

When Paul’s oldest son, Paul III, was born in 1977, the Johnson family’s lives changed forever.

Baby Paul was born prematurely and with severe respiratory problems that kept him hospitalized for six months after his birth.

“It was a lot to take as a very young, fi rst time parent,” says Paul. “The last thing you want is for your child to have to go through something like that. It was all so scary. I wanted to take it all away for him. And for my wife. She and I were still kids ourselves, but we had to grow up pretty fast. ”

In addition to the emotional stress over baby Paul’s health, Paul and his family were faced with the pressure of owing thousands of dollars in hospital bills.

“There was a state grant through a preemie program that we were eligible for,” says Paul. “It helped a lot, but the bills were still overwhelming. The pregnancy.

The hospital bills. The inability to pay. It all had a huge emotional toll on our lives.”

When baby Paul was readmitted to the hospital several months later, the government-subsidized program was no longer available.

“It took me 20 years to pay that bill,” Paul says thoughtfully. “That’s why I’m so passionate about healthcare – because I’ve seen the eff ect it can have on people’s lives on a very personal level.”

THE REAL COST OF CAREIt wasn’t until many years later that Paul would use his view of statewide economics and his own hardships as a young father to fuel what is now Arizona’s most up-and-coming healthcare solution.

“That’s why I’m so passionate about healthcare – because I’ve seen the eff ect it can have on

people’s lives on a very personal level.”

Former Phoenix Mayor turned business leader, Paul Johnson, used his family’s healthcare experiences to fuel Redirect Health, Arizona’s most up-and-coming health plan solution.

Photo by Renee Howard


Mindful

When healthcare reform started to monopolize newspaper headlines, Paul started thinking about how healthcare reform would aff ect him as an individual and business owner.

“There’s a tremendous amount of waste inside our current healthcare system,” says Paul.

A recent report from Aetna, one of the country’s leading health insurance plan providers, holds wasteful spending responsible “for between one-third and one-half of all U.S. health care spending.”

“Healthcare is a 3 trillion dollar a year industry,” says Paul, “so when you’re talking about a minimum of one-third of that being wasted on processing, insurance and other soft costs... well, that’s a whole lot of waste.”

As a former mayor, Paul has personally witnessed how unnecessary dollars spent on healthcare can negatively impact people within a community.

“I’ve seen many people who have been completely wiped out by hospital bills – like I nearly was when my oldest son was born,” says Paul. “Sometimes it’s unavoidable, but it’s really disheartening when it can be avoided and isn’t.”

Paul agrees that reform is a necessary step to correcting our country’s healthcare issues, but, like most people, is reluctant to jump headfi rst into every plan the Aff ordable Care Act has to off er.

“I think the Aff ordable Care Act is going to make dramatic changes inside the [healthcare] system – some good, some bad,” says Paul. “It’s going to end up making employers less responsible and individuals more responsible for selecting their healthcare.”

According to healthcare.gov, businesses with 50 or more employees must off er healthcare coverage that,

Waste NotDid you know that your out-of-pocket costs can be double, triple or more depending on where you receive your care? And that high cost does not mean better quality? Make sure you do your research before having a healthcare procedure.

The exact same MRI has a 390% price diff erence depending on where the service is rendered in Maricopa County. Hospital A: $2,054Hospital B: $1,022Radiology facility: $526

The exact same childbirth, delivered by the same OBGYN, has a 236% price diff erence depending on which Hospital is chosen.Hospital A: $13,031Hospital B: $5,517

Paul (top right) enjoys a day outside with his wife, Patty (top left), sons Paul III (bottom right) and Justin (bottom left), daughter-in-law, Lauren (lower top right), and grandchildren, Riley, Cohen, Haley, Cooper, Robbie and Justin.

Photo by Renee Howard


Mindful

“meets certain minimum standards,” to its employees. If the business violates this rule, they will be subject to one of two penalties: (1) Businesses who don’t off er insurance must pay an annual fi ne of $2,000 for every full-time employee (excluding the fi rst 30 employees), or (2) Businesses who do off er insurance, but the insurance doesn’t meet the minimum requirements, must pay an annual fi ne of $3,000 for every full-time employee who qualifi es for a Health Insurance Marketplace plan.

Simply stated, that means, a company with 50 employees that doesn’t meet the Aff ordable Care Act’s minimum standards will end up paying between $40,000 and $150,000 in non-tax deductible fi nes in 2014; rates are expected to increase in 2015.

“It’s not that companies don’t want to provide health insurance for employees,” says Paul, “but the costs can really hit a business’ bottom line. If a business is forced to provide health insurance for every one of its employees or pay fi nes if it doesn’t, the company could get into a fi nancial bind and eventually have to close its doors. That means a lot of people could eventually be out of jobs – and that’s a result no one wants to see. But another result no one wants to see is people without the healthcare they need.”

BREAKING AWAY FROM THE STATUS QUOPaul knew there had to be a better option. That’s when he started brainstorming with friend and fellow business owner, Dr. David Berg, CEO and co-founder of Glendale-based Patient-Centered Medical Home network, Arrowhead Health Centers.

“I’ve admired Arrowhead Health Centers for a long time,” says Paul, “I’ve been amazed at the forward thinking by the whole team so it made the most sense to look there fi rst.”

Several years ago, Arrowhead Health Centers made the decision to self-insure its own employees – a system where the employer pays health insurance claims with its own funds for employees and their families. Since switching to a self-funded insurance structure, the Phoenix-based healthcare network was able to lower its healthcare costs and has been able to maintain them for more than six years without increasing employee premiums. That’s nothing to sneeze at, considering health insurance premiums have “risen 196 percent since 1999, with worker contributions growing 182 percent,” according to an August report from PBS Newshour.

“I found that Arrowhead Health Centers’ plan melted down the traditional insurance plan system,” says Paul. “It created massive cost savings, which meant

“It’s not that companies don’t want to provide health insurance for employees, but the costs

can really hit a business’ bottom line. That means a lot of people could eventually be out

of jobs – and that’s a result no one wants to see. But another result no one wants to see is people

without the healthcare they need.”

Former Phoenix Mayor, Paul Johnson (left), ran in last year’s P.F. Chang’s Rock ‘N’ Roll Marathon with friend and co-founder of Arrowhead Health Centers, Dr. David Berg.


Mindful

they could redirect those dollars back into the business – and back into the employees. Arrowhead Health Centers has clearly done something no one else has been able to do. They have a secret formula for keeping costs low and people healthy.”

David noticed, through the self-funded healthcare plan, Arrowhead Health Centers’ employees actually became healthier.

“Every year, we’re able to measure our employees’ health outcomes,” says David, “and what we’re finding is that they’re actually becoming healthier as time goes on. This is for two reasons: (1) because we’ve made it easier for them to receive quality care by giving them access to our NCQA-recognized Patient-Centered Medical Homes* here at Arrowhead Health Centers, and (2) because we make it easy and cost-friendly for them to do their own self-care at home.”

When he looked closely, David was able to identify where money was being spent unnecessarily. This

also gave him insight into which employees needed more help managing ongoing health issues. The combination of reducing wasted dollars and helping employees better monitor their medical care proved to be a recipe for success that Paul was eager to adopt.

“Think of it this way,” says Paul. “If our goal is to help a diabetic patient feel better and stay out of the hospital, we need to figure out what’s going on in her life that doesn’t work. If she doesn’t take her insulin, she increases her risk of getting sick and ending up in the hospital. If we manage her care, we might find out that she’s not checking her insulin regularly because her insulin strips are too expensive. If we find a way to help her afford her insulin strips – or simply give them to her for free – she will be able to take good care of herself at home and avoid the hospital. Which scenario is easier and less costly to execute? Managing her chronic condition and staying out of the hospital, of course. And that’s the premise of the system. Help people take care of themselves so they don’t ever need expensive emergency treatment for manageable illnesses.”

During his time in office, Paul saw, firsthand, how spending money locally could reduce overall costs for everyone.

“When you keep money in your own community – or in this case, your own business,” says Paul, “it stimulates the local economy and keeps everything close to home. Putting your money back into your community is an investment in your own life. That’s exactly what Arrowhead Health Centers did with their healthcare. And it was such a good thing, I knew it had to be shared. I had to help other employers so they could experience the same things Arrowhead Health Centers did.”

Using Arrowhead Health Centers as a model, Paul created a company that would help other Arizona businesses easily and realistically replicate their success. And by combining Arrowhead Health Centers’ Patient-Centered Medical Home network with innovative ideas and strategies, Paul was able to deliver results no one else in the marketplace could match. That’s when Redirect Health was born.

*Look for the SealThe National Committee for Quality Assurance (NCQA) has created a program called the Patient-Centered Medical Home, designed to make sure patients receive top quality care. If your doctor’s office has earned an NCQA Patient-Centered Medical Home certification, it means they’re going above and beyond to make sure you’re receiving the best healthcare and the most thorough medical exams possible. Offices are graded on six standards and are able to be awarded three different levels of designation. Level three is the most coveted and difficult to achieve.

“I found that Arrowhead Health Centers’ plan melted down the traditional insurance plan system. It created massive cost savings,

which meant they could redirect those dollars back into the business – and back into

the employees.”


Mindful

A BETTER OPTIONRedirect Health boasts a three-pronged, outcome-based program called 3Direct™ that brings together the process, the partners and the providers it takes to deliver quality healthcare at a reduced cost to employers and employees, all with improved convenience and results.

“You have to play a big role in your own health and take responsibility for your lifestyle choices,” says Paul. “It’s important to be aware of your diet, exercise, the unhealthy things you may not know you’re doing – but you still need someone to help educate you. That’s where Redirect Health comes in. We make it easy for everyone to receive aff ordable quality care and then we make it easy for people to self-care when they’re at home.”

Redirect Health clearly outlines goals for all of its members including lower hospital costs, lower primary and physical care costs and fewer missed work days due to unnecessary doctor’s appointments. How can they promise such results?

Don Mollihan is a Valley native who has been dedicated to helping Arizonans with health benefi ts and insurance since 1983. His knack

for leadership and passion for helping others guided him to form Arizona Benefi t Consultants in 1995, where he expanded his skills to become a Certifi ed Financial Planner (CFP) and a Certifi ed Employee Benefi t Specialist (CEBS) through the International Foundation of Employee Benefi t Specialists (IFEBS). Outside of the offi ce, you can fi nd this Arizona Cardinals football fan riding his road and mountain bikes or playing with his granddaughters.

Brokers Know BestIt’s not just us. Arizona insurance brokers are also raving about Redirect Health’s unique approach to healthcare coverage. See what our favorite broker and Aff ordable Care Act expert, Don Mollihan, likes most about Redirect Health.

“As an insurance broker, I love having the ability to off er something unique and diff erent to businesses and their employees. Redirect Health is great because it combines both a clinical and fi nancial solution to healthcare and health insurance. This is really special in the world of fi nancing healthcare. I’m hoping to see more and more people get involved with the Redirect Health option.”

Have questions about the Aff ordable Care Act? Visit the Employee Benefi ts Security Administration website at dol.gov/ebsa/healthreform.

Spending time with family and getting regular exercise are great ways to reduce stress and stay healthy,” says Paul (right).


Mindful

“Redirect Health connects members with the right people and takes all of the hassle out of healthcare,” says Paul. “We use Arrowhead Health Centers’ original ideas of simplicity to help employers cover all of the important bases without wasting valuable dollars. It’s just common sense. That’s why I chose to use Arrowhead Health Centers to take care of Redirect Health members. Being a Patient-Centered Medical Home means quality and ease. When you make it easy for people to see the doctor and understand their care, it’s easier to keep them healthy and out of thehospitals. That saves everyone time and money.”

Redirect Health also provides a free 24/7/365 phone app and unlimited doctor’s appointments over the phone for its members, which Paul says are imperative to saving people time and money. Redirect Health users are privy to tele-med services where only their Patient-Centered Medical Home providers can view their live medical histories on a safe and secure network. (Download the app for free at myredirecthealth.com.)

“The current system means that people have to take time off work, which creates a problem of missed pay,” says Paul. “If you can’t take time off work and your doctor’s offi ce isn’t open, where else can you go but to a hospital or urgent care facility? You’re forced into spending more money and undergoing more hassle when you don’t need to. If your provider is easily accessible – like they are with a Redirect Health phone visit, you can call your primary care physician and have your health issues taken care of at the lower level. That means you won’t have to take time off work or worry about extra cost from a hospital.”

Redirect Health also off ers its members the optional benefi t of having an on-site company clinic.

“Redirect Health is all about making healthcare easier,” says David. “And what’s easier than having your doctor right where you work?”

The on-site clinics off er part-time and full-time staffi ng options and boast instant integration with Redirect Health’s Patient-Centered Medical Home network so employees are guaranteed to receive the best care possible.

“We all want the same thing, whether we are employers or employees,” Paul says. “We all want to get healthy and stay that way, we all want quality care, we all want to spend less on that care and we all want convenience. The only way to achieve all of these results is to work together because everyone’s happier when they get what they need. It just makes sense.”

To learn more about lowering healthcare costs through Redirect Health, ask your employer to visit

redirecthealth.com or e-mail [email protected].

Paul and his wife, Patty, make healthy decisions whenever they can – even while on vacation. Hiking in the beautiful Rocky Mountains was one of their favorite trips to date.

“When you make it easy for people to see the doctor and understand their care, it’s easier

to keep them healthy and out of the hospitals. That saves everyone time and money.”


Vitality

More than

1.3 million cases of non-melanoma

skin cancer are diagnosed in the US each year.

People who receive chiropractic care on an ongoing basis have

49.9% fewer surgeries than people who don’t.

Your body uses

300 muscles to balance itself while standing still.

Dry eyes? Eat more seafood. Research suggests that people who consume higher

amounts of omega-3 fatty acids, found in salmon, sardines, and mackerel, produce more natural tears

and are less likely to have dry eyes.

THE BRAIN ONLY TAKES UP ABOUT 2 PERCENT OF OUR TOTAL BODY WEIGHT, BUT USES 20% OF OUR BODY’S ENERGY.

In 1815, French chemist Michael Eugene Chevreul, realized the first link between diabetes and sugar metabolism when he discovered that the urine of a diabetic was

identical to grape sugar.

On any given day, 6.5 million people stay in bed

because of back pain.

RANDOM HEALTH FACTS YOU DIDN’T KNOW…

trivia TIME!

7


Vitality

One mom’s guide to ultimate health & wellness, by expert “momager,” Vicki Dean

Mommy Knows Best

Last week, I asked my 3-year-old daughter to run upstairs and grab her jacket. The response I got? “I can’t Mommy. My legs are too sore.” Not 15 minutes later, her big sister suggested they play a rousing game of hide-and-seek and my little one jumped up like the couch was on fire and ran around the house full of spirit and glee. Amazing how her leg pains resolved themselves in a matter of minutes.

My gut tells me that children have “selective energy” the same way spouses have “selective hearing.” But all joking aside, I’ve learned that it’s far easier to motivate children (and spouses) to do something active if it is fun. Like most moms, I put a great deal of importance on keeping my family healthy, but it’s not always easy. So aside from making sure they don’t constantly stuff their faces full of goldfish and fruit snacks, I’ve learned to incorporate enjoyable activities into their daily routines. The hidden benefit of my deviously fun plan is that I get to burn calories while bonding with my children and making lasting memories.

So how do I keep my family active and happy? Easy – especially during this time of year. The weather in Arizona is beautiful right now, which is a great excuse to take advantage of fun, outdoor activities – like going for a bike ride or playing catch – that we don’t always have the opportunity to do during the hotter summer months. My favorite activities are the ones that I haven’t really participated in since I was a child. Every time I jump on the trampoline with my 3-year-old or play hopscotch with my oldest, I get this amazing sense of playfulness and imagination that often disappears as we turn into adults. The more you play with your kids, the more you’ll be surprised by how much fun you have. And before you know it, you will have burned off that caffé latte (fully-loaded with whipped cream) you secretly indulged in after dropping your kid off at school this morning.

But don’t take my word for it. The proof is in the pudding (pardon the pun). Take a peek at how many calories my children… and more importantly, I burned earlier this week by having some good-old-fashioned fun playing outside.

Act like a Kid… I Double-Dog Dare You!


Vitality

With video games and greasy-fast food restaurants at every turn, it’s easy to slip into unhealthy habits. Here are a few things you can do to keep your kids (and yourself) healthy in 2014:

What to do: Encourage healthy eating habits How to do it: Look for ways to make meals healthier like adding vegetable purees into their favorite dishes and removing high-calorie temptations like cookies, ice cream and sugary fruit snacks.

What to do: Help kids stay activeHow to do it: Reduce sedentary time by putting a limit on TV, video game and computer privileges.

What to do: Promote good personal habitsHow to do it: Teach them how to keep germs from spreading by washing their hands before meals and after using the restroom, coughing into the crook of their elbow instead of into their hand, and sneezing into a tissue rather than the open air.

How to Keep Your Kids Healthy

15 minutesHopscotch

CHILD

51PARENT

85

CALORIES BURNED


Vitality

*Calories burned may vary according to height, exact weight and level of intensity. We used 90 pounds as the weight for the child and 150 pounds as the weight for the parent.

Sources: cdc.org, webmd.com/diet/healthtool-fi tness-calorie-counter.

Play for Your HealthDid you know that the Centers for Disease Control and Prevention (CDC) attributes being active for 30 minutes every day as a great way to achieve the following health benefi ts?• Strengthened bones• Decreased blood pressure• Reduced stress and anxiety• Increased self-esteem• Weight management

30 minutesLeisurely bike ride

30 minutesPlaying catch

CHILD

82PARENT

136

CALORIESBURNED

CHILD

51PARENT

85

CALORIESBURNED


Vitality

30 minutesPlaying tennis

30 minutesRollerblading

Moral of the story: Getting back to basics and

allowing yourself to play is one of the healthiest ways you can exercise, relieve

stress and build strong, long-lasting relationships with your children.

So get out there andhave some fun!

Vicki Dean is a dedicated stay-at-home-momager who is passionate about creating a fun, warm and loving home for her family. Her outgoing personality and 17-years of experience as a marketing and sales pro have helped her find innovative and functional ways to help families stay healthy, save money and maximize happiness.

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


CHILD

143PARENT

239

CALORIES BURNED

CHILD

164PARENT

273

CALORIES BURNED


Vitality

Take a stroll in the sunshineEver notice how your body naturally wakes up in the morning when sunlight bursts through your bedroom window? That’s because the sun’s rays act as a natural energy booster. According to the Division of Sleep Medicine at Harvard Medical School, your body has two internal systems that let you know when you should be awake (circadian) and asleep (homeostatic). After being awake for about eight hours your body naturally drifts into a homeostatic state, increasing your sleep drive. When an afternoon lull sets in, break away from your desk and go for a quick jaunt outdoors. If you step outside for a few minutes, the sunlight will help your body shift

If you’ve ever skimped on your 8 hours of slumber, pushed yourself too hard running errands, or spent the day camped out in an offi ce chair, you’ve probably been the victim of an energy crash. A sugary snack or energy drink may sound like the easiest way to remedy your lack of oomph, but the eff ects of your quick fi x may be harmful and short-lived. A better way to rally: try these health-conscious stamina boosters.

3 Place your forefi ngers behind your ears (where the base of your skull meets the top of your neck), press for ten seconds, release, and repeat.

Turn up the volumeYou know that happy, upbeat feeling you get when your favorite song comes on the radio? That’s because music increases alertness, enhances your mood and acts as a distraction from fatigue when you’re struggling with

into a circadian stage to revitalize your body, improve your mood and help you sleep better later that night. Added bonus: sunbeams give you a natural dose of bone-strengthening vitamin D.

Add some pressurePressure is usually something we try to avoid at all costs, but in the case of massage, more is defi nitely better. Most people reserve massage for times when they need an ultra-luxurious way to relax, but did you know that getting a massage is also a great way to amplify your energy? “Massage stimulates your nerve endings, which increases blood fl ow and gets your circulation pumping,” explains Maureen Moon, former president of the American Massage Therapy Association.

Professional massage therapists are specially-trained to assess your body and determine exactly what kind of massage is best for you.

But if you can’t see the masseuse right away, try these easy, do-it-yourself moves in the meantime:

1 Using your fi ngertips, rub your scalp or temples in a gentle, circular motion for two minutes.2 Vigorously rub each earlobe between your thumb and forefi nger for one minute.

energy crash. A sugary snack or energy drink may sound like the easiest

MORE ENERGY NOW!


Vitality

how tired you feel after a long day of work. When you sing along, your body is forced to concentrate on memory retrieval and breathing, which awakens multiple senses and boosts your energy. Researchers have also found that matching the tempo of a workout to music with a strong, fast beat can increase your capacity for exercise by 15 percent.

Take a whiffDid you know that certain aromas can increase your attention span and help you focus? To recharge fast, inhale deeply as you cut into or squeeze a lemon, lime, orange, or grapefruit. Citrus fruits are known to boost your mood because they help you feel refreshed and happy (no wonder so many cleaning products are infused with citrus). Start your day off with a citrus-scented body wash or facial scrub -- you’ll be ready to leave your bed behind and take on the world.

If you’re in the mood for something more exotic, peppermint tea and fresh mint leaves or rosemary can also invigorate your senses.

Go greenRemember how Popeye would turn to spinach whenever he needed some extra oomph? That’s because he knew there was energy-boosting power inside every bite. We’re not saying you’ll grow three sets of muscles after eating your veggies, but spinach, broccoli, collard greens and other dark, leafy green vegetables are high in the vigor-inducing mineral, iron. These super foods are also loaded with vitamin C and antioxidants that will keep you strong and healthy (just like the sailor man himself). Try mixing these greens into pastas, soups, salads, and casseroles – or if you’re a real champ, eat them raw. Not a fan of rabbit food? Ask your doctor to recommend an iron supplement.

SugarSweets may seem like a quick fix when you’re looking for a boost, but nibbling on sugary snacks will cause your blood-glucose levels to plummet, leaving you tired and cranky. Instead, avoid the vending machines and keep some healthy, energy-rich snacks on hand like fresh fruit, lean meat or whole-grain crackers.

MedicationsDrowsiness is one of the most common side-effects of both over-the-counter and prescription drugs. If you’ve noticed a link between your medications and your energy level, talk to your doctor right away. Chances are you’ll be able to come up with an easy solution together like taking your meds before bed or finding a non-drowsy alternative.

AlcoholAlcohol is a known depressant and can interfere with your sleeping habits, preventing you from getting the rest you need to recharge. Instead of winding down at night with a cocktail, draw yourself a bubble bath, get lost in your favorite book or sip on a cup of tea.

There are thousands of reasons you could be low on energy so if you find yourself feeling fatigued on a regular basis, it’s best to make an appointment with your doctor right away. A simple blood test could reveal thyroid dysfunction, low iron levels, blood glucose abnormalities, food allergies or other health conditions that may be easily corrected.

Recharge with waterWhen you’re feeling wiped out, it may seem like common sense to reach for coffee, soda or an energy drink, but highly-caffeinated beverages may actually zap more energy than they give you. It’s no secret that water is your body’s main ingredient, but did you know that even mild dehydration can cause your blood to thicken, making your heart work overtime to carry blood to your cells and organs? (We’re exhausted just thinking about it!) Instead of chugging caffeine, guzzle eight glasses of water throughout the day or sip on a refreshing glass whenever your energy lags.

Beware of These Energy Zappers!


Doctor’s Orders

Hi Lorraine,It sounds like you could be one of the 27 million Americans living with osteoarthritis. But not to worry! There are several techniques – especially when combined – that you can use to end your aches and kick your knee pain to the curb.

What is osteoarthritis (OA)?Osteoarthritis, or OA, is the most common joint disorder. It is a slow degeneration of articular cartilage that often affects weight bearing joints like your lower back, hips, hands and knees. In most

cases, the symptoms of OA appear gradually without any apparent initiating cause, which is why you’re starting to notice the pain more and more. OA is frequently associated with the aging process, and is extremely common in people over the age of 65.

Regular symptoms include: • Joint stiffness after resting for a while • Pain during activities like walking, using stairs,

playing golf, bicycling, gardening, etc.• Decreased range of motion• A popping sensation called joint crepitus

ASKE XPERTS

the

Over the last couple of years, I’ve noticed my knees have been hurting more and more when I do simple, everyday activities like getting up in the morning, playing with my grandkids and walking up and down stairs. I’m concerned I may have osteoarthritis. Is there anything I can do to ease my pain besides having surgery?– Lorraine G.


Doctor’s Orders

How can I tell if I have OA?The most reliable way to know if you have OA is to be examined by a doctor at a clinic that specializes in osteoarthritis and pain treatment. The doctor should carefully examine your knee and take a detailed history noting any possible symptoms.

They should also give you a physical examination to check the integrity and stability of your joint and order a series of X-rays to evaluate the joint space. Your provider may also order an MRI to inspect the soft tissues inside of your knee or take a blood sample to rule out any other potential conditions that may be causing your pain.

How can I get rid of my pain without surgery?Although OA is a relatively common condition, you don’t have to accept living with your symptoms. Surgery is irreversible, so it’s very important to undergo conservative treatment before considering total joint replacement. The great news is that hundreds of medical studies have proven that combining a few non-surgical treatments like functional-strength training, all-natural hyaluronic acid (HA) injections and custom medical bracing can help you prolong or even completely avoid needing surgery. Here’s why:

Functional strength trainingRegular exercise – especially physical rehabilitation and functional strength training – helps improve your flexibility and range of motion. A

licensed physical therapist or chiropractor can show you how to properly exercise your injured joints without causing further damage or pain.

All-natural HA injectionsHA is an all-natural, lubricating medication that can be injected into your knees to cushion your joints and ward off chronic pain.

The shots are safe, painless and also approved by the FDA, making them a great option to use along with physical rehabilitation.

Custom medical bracingUnloading braces mechanically support your knees by creating a small space inside your joint to provide stability and immediate relief

from bone on bone OA. But be careful, because not all braces are created equal. Ask your doctor for one that encourages the use of your muscles so you don’t develop muscle atrophy and become reliant on the brace. You can also talk to your doctor about additional braces and durable medical equipment (DME) that are available – and helpful – for your wrist, back, elbows and other joints.

Have a question for our health experts? Send your thoughts to

[email protected] or visit arrowheadhealth.com to learn more.

Raychel Kelly is the OsteoArthritis Program Director at Arrowhead Health Centers in Glendale where she has helped thousands of people find relief from osteoarthritis pain. She strives to help patients overcome chronic pain and improve

their quality of life. When she’s not helping patients, you can find her playing with her Boston terrier, Athena.


Dr. Robert Byrne is a doctor of chiropractic and osteoarthritis expert at Arrowhead Health Centers in Surprise, Arizona. With more than 13 years of experience in the medical industry, he is passionate about helping people

of all ages live long, healthy, happy lives. Dr. Byrne believes strongly that holistic healthcare and a multi-specialty approach to wellness are the best ways for patients to reach their best possible health outcomes.


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Just for Fun

Puzzle PageAnswer Key on page 36

A F M L R T O P P O R T U N I T Y X OPPORTUNITY 2 5 7 6D A E L Y T S E F I L Z U S N J H E REDIRECT HEALTH 4 9 6 2F H M I U D F A Z W I Y S V F A T I RECIPES 8 4 5I Y T R D S N I G D E L O C L U L A INFLUENZA 9 8 7 4P Y I J W S E D T B X H L K U G A D SYMPTOMS 5 7 8 2 6 9O F P L A Y D J K N P R I C E M E C CALORIES 6 3 5 7Q S I Y T M N U W A E H E W N B H E PLAY 7 5 2P I D O H P V O C Q R S R H Z J A D EXERCISE 6 5 1 2R T Y L T T N U T M T L S A A H I V VICTORY 3 4 5 8S I E H E O L C Y P M A J O N B X K FITNESS

O R R S H M W A S M I U D F H Y G P HEALTHY

L H C I X S S G E D E E N E R G Y W ENERGY 6 5 7 2U T H F G T F R I H B S B G Z M R S EXPERT 4 9 6 1T R R C W K E B R I T I W F V Y O G REHAB 8 7 1 3 2I A T K Y S Y R O H L C R N V H T W OSTEOARTHRITIS 5 7 1 3O O I X D L Z V L V I R E X N F C H NEW YEAR 3 5 7N E W Y E A R R A P A E C R N K I O GOALS 7 8 2 5D T X T S O Y E C J O X I V I R V Y SOLUTION 5 9 6 8 7S S Z S U G S U T A P E P G A D C B HEALTHCARE 8 2 6 1W O J I Y T R D S N G R E C Q B E A LIFESTYLE 7 6 4 2O H E A L T H C A R E L S Z M I O R

A F M L R T O P P O R T U N I T Y X 2 3 5 1 4 7 9 8 6D A E L Y T S E F I L Z U S N J H E 4 1 8 9 6 5 7 2 3F H M I U D F A Z W I Y S V F A T I 6 9 7 2 8 3 1 4 5I Y T R D S N I G D E L O C L U L A 9 8 6 5 7 4 2 3 1P Y I J W S E D T B X H L K U G A D 5 7 3 8 1 2 4 6 9O F P L A Y D J K N P R I C E M E C 1 4 2 6 3 9 8 5 7Q S I Y T M N U W A E H E W N B H E 7 5 9 3 2 8 6 1 4P I D O H P V O C Q R S R H Z J A D 8 6 4 7 5 1 3 9 2R T Y L T T N U T M T L S A A H I V 3 2 1 4 9 6 5 7 8

S I E H E O L C Y P M A J O N B X K

O R R S H M W A S M I U D F H Y G P

L H C I X S S G E D E E N E R G Y W 3 6 9 1 8 5 7 4 2U T H F G T F R I H B S B G Z M R S 2 5 4 7 9 6 8 1 3T R R C W K E B R I T I W F V Y O G 8 7 1 3 4 2 9 5 6I A T K Y S Y R O H L C R N V H T W 5 4 2 6 7 1 3 9 8O O I X D L Z V L V I R E X N F C H 6 3 8 9 5 4 2 7 1N E W Y E A R R A P A E C R N K I O 1 9 7 8 2 3 4 6 5D T X T S O Y E C J O X I V I R V Y 4 2 3 5 1 9 6 8 7S S Z S U G S U T A P E P G A D C B 9 8 5 2 6 7 1 3 4W O J I Y T R D S N G R E C Q B E A 7 1 6 4 3 8 5 2 9O H E A L T H C A R E L S Z M I O R

Wordsearch Sudoku PuzzlesSudoku #1

Sudoku #2

Answer Keys

Sudoku PuzzlesSudoku #1

Sudoku #2

WordsearchPlease place answer keys on different page (maybe with a 1/2 page ad toward the back) and reference answer key page number somewhere on Puzzle Page. One or both sudoku puzzles may be omitted if not enough space.

WordsearchOPPORTUNITY

REDIRECT HEALTH

RECIPES

INFLUENZA

SYMPTOMS

CALORIES

PLAY

EXERCISE

VICTORY

FITNESS

HEALTHY

ENERGY

EXPERT

REHAB

OSTEOARTHRITIS

NEW YEAR

GOALS

SOLUTION

HEALTHCARE

LIFESTYLE

Sudoku #1 Sudoku #2

2 5 7 6 2 3 5 1 4 7 9 8 6

4 9 6 2 4 1 8 9 6 5 7 2 3

8 4 5 6 9 7 2 8 3 1 4 5

9 8 7 4 9 8 6 5 7 4 2 3 1

5 7 8 2 6 9 5 7 3 8 1 2 4 6 9

6 3 5 7 1 4 2 6 3 9 8 5 7

7 5 2 7 5 9 3 2 8 6 1 4

6 5 1 2 8 6 4 7 5 1 3 9 2

3 4 5 8 3 2 1 4 9 6 5 7 8

6 5 7 2 3 6 9 1 8 5 7 4 2

4 9 6 1 2 5 4 7 9 6 8 1 3

8 7 1 3 2 8 7 1 3 4 2 9 5 6

5 7 1 3 5 4 2 6 7 1 3 9 8

3 5 7 6 3 8 9 5 4 2 7 1

7 8 2 5 1 9 7 8 2 3 4 6 5

5 9 6 8 7 4 2 3 5 1 9 6 8 7

8 2 6 1 9 8 5 2 6 7 1 3 4

7 6 4 2 7 1 6 4 3 8 5 2 9

*Second half of Puzzle Page will include a half page advertisement (preferably CVC ad if layout will allow)

Please place answer keys on different page (maybe with a 1/2 page ad toward the back) and reference answer key page number somewhere on Puzzle Page. One or both sudoku puzzles may be omitted if not enough space.

Headline: Puzzle PageAnswer Key on page XX

Please include as fine print: ©2012 KrazyDad.com

Answer Key


Sudoku PuzzlesSudoku Puzzles

Sudoku #1

Sudoku #2

Sudoku #1

Sudoku #2

2 5 7 6 2 3 5 1 4 7 9 8 6

4 9 6 2 4 1 8 9 6 5 7 2 3

8 4 5 6 9 7 2 8 3 1 4 5

9 8 7 4 9 8 6 5 7 4 2 3 1

5 7 8 2 6 9 5 7 3 8 1 2 4 6 9

6 3 5 7 1 4 2 6 3 9 8 5 7

7 5 2 7 5 9 3 2 8 6 1 4

6 5 1 2 8 6 4 7 5 1 3 9 2

3 4 5 8 3 2 1 4 9 6 5 7 8

6 5 7 2 3 6 9 1 8 5 7 4 2

4 9 6 1 2 5 4 7 9 6 8 1 3

8 7 1 3 2 8 7 1 3 4 2 9 5 6

5 7 1 3 5 4 2 6 7 1 3 9 8

3 5 7 6 3 8 9 5 4 2 7 1

7 8 2 5 1 9 7 8 2 3 4 6 5

5 9 6 8 7 4 2 3 5 1 9 6 8 7

8 2 6 1 9 8 5 2 6 7 1 3 4

7 6 4 2 7 1 6 4 3 8 5 2 9





Answer Key



Sudoku #1

Sudoku #2

Sudoku #1

Sudoku #2

© 2012 KrazyDad.com © 2012 KrazyDad.com

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A COLONOSCOPY CAN SAVE YOUR

LIFE!


Answer Key

Sudoku #2

2 5 7 6 2 3 5 1 4 7 9 8 6

4 9 6 2 4 1 8 9 6 5 7 2 3

8 4 5 6 9 7 2 8 3 1 4 5

9 8 7 4 9 8 6 5 7 4 2 3 1

5 7 8 2 6 9 5 7 3 8 1 2 4 6 9

6 3 5 7 1 4 2 6 3 9 8 5 7

7 5 2 7 5 9 3 2 8 6 1 4

6 5 1 2 8 6 4 7 5 1 3 9 2

3 4 5 8 3 2 1 4 9 6 5 7 8

6 5 7 2 3 6 9 1 8 5 7 4 2

4 9 6 1 2 5 4 7 9 6 8 1 3

8 7 1 3 2 8 7 1 3 4 2 9 5 6

5 7 1 3 5 4 2 6 7 1 3 9 8

3 5 7 6 3 8 9 5 4 2 7 1

7 8 2 5 1 9 7 8 2 3 4 6 5

5 9 6 8 7 4 2 3 5 1 9 6 8 7

8 2 6 1 9 8 5 2 6 7 1 3 4

7 6 4 2 7 1 6 4 3 8 5 2 9





Answer Key



Sudoku #1

Sudoku #2

Sudoku #1

Sudoku #2Sudoku #12 5 7 6 2 3 5 1 4 7 9 8 6

4 9 6 2 4 1 8 9 6 5 7 2 3

8 4 5 6 9 7 2 8 3 1 4 5

9 8 7 4 9 8 6 5 7 4 2 3 1

5 7 8 2 6 9 5 7 3 8 1 2 4 6 9

6 3 5 7 1 4 2 6 3 9 8 5 7

7 5 2 7 5 9 3 2 8 6 1 4

6 5 1 2 8 6 4 7 5 1 3 9 2

3 4 5 8 3 2 1 4 9 6 5 7 8

6 5 7 2 3 6 9 1 8 5 7 4 2

4 9 6 1 2 5 4 7 9 6 8 1 3

8 7 1 3 2 8 7 1 3 4 2 9 5 6

5 7 1 3 5 4 2 6 7 1 3 9 8

3 5 7 6 3 8 9 5 4 2 7 1

7 8 2 5 1 9 7 8 2 3 4 6 5

5 9 6 8 7 4 2 3 5 1 9 6 8 7

8 2 6 1 9 8 5 2 6 7 1 3 4

7 6 4 2 7 1 6 4 3 8 5 2 9





Answer Key



Sudoku #1

Sudoku #2

Sudoku #1

Sudoku #2

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Wordsearch

A F M L R T O P P O R T U N I T Y X OPPORTUNITY 2 5 7 6D A E L Y T S E F I L Z U S N J H E REDIRECT HEALTH 4 9 6 2F H M I U D F A Z W I Y S V F A T I RECIPES 8 4 5I Y T R D S N I G D E L O C L U L A INFLUENZA 9 8 7 4P Y I J W S E D T B X H L K U G A D SYMPTOMS 5 7 8 2 6 9O F P L A Y D J K N P R I C E M E C CALORIES 6 3 5 7Q S I Y T M N U W A E H E W N B H E PLAY 7 5 2P I D O H P V O C Q R S R H Z J A D EXERCISE 6 5 1 2R T Y L T T N U T M T L S A A H I V VICTORY 3 4 5 8S I E H E O L C Y P M A J O N B X K FITNESS

O R R S H M W A S M I U D F H Y G P HEALTHY

L H C I X S S G E D E E N E R G Y W ENERGY 6 5 7 2U T H F G T F R I H B S B G Z M R S EXPERT 4 9 6 1T R R C W K E B R I T I W F V Y O G REHAB 8 7 1 3 2I A T K Y S Y R O H L C R N V H T W OSTEOARTHRITIS 5 7 1 3O O I X D L Z V L V I R E X N F C H NEW YEAR 3 5 7N E W Y E A R R A P A E C R N K I O GOALS 7 8 2 5D T X T S O Y E C J O X I V I R V Y SOLUTION 5 9 6 8 7S S Z S U G S U T A P E P G A D C B HEALTHCARE 8 2 6 1W O J I Y T R D S N G R E C Q B E A LIFESTYLE 7 6 4 2O H E A L T H C A R E L S Z M I O R

A F M L R T O P P O R T U N I T Y X 2 3 5 1 4 7 9 8 6D A E L Y T S E F I L Z U S N J H E 4 1 8 9 6 5 7 2 3F H M I U D F A Z W I Y S V F A T I 6 9 7 2 8 3 1 4 5I Y T R D S N I G D E L O C L U L A 9 8 6 5 7 4 2 3 1P Y I J W S E D T B X H L K U G A D 5 7 3 8 1 2 4 6 9O F P L A Y D J K N P R I C E M E C 1 4 2 6 3 9 8 5 7Q S I Y T M N U W A E H E W N B H E 7 5 9 3 2 8 6 1 4P I D O H P V O C Q R S R H Z J A D 8 6 4 7 5 1 3 9 2R T Y L T T N U T M T L S A A H I V 3 2 1 4 9 6 5 7 8

S I E H E O L C Y P M A J O N B X K

O R R S H M W A S M I U D F H Y G P

L H C I X S S G E D E E N E R G Y W 3 6 9 1 8 5 7 4 2U T H F G T F R I H B S B G Z M R S 2 5 4 7 9 6 8 1 3T R R C W K E B R I T I W F V Y O G 8 7 1 3 4 2 9 5 6I A T K Y S Y R O H L C R N V H T W 5 4 2 6 7 1 3 9 8O O I X D L Z V L V I R E X N F C H 6 3 8 9 5 4 2 7 1N E W Y E A R R A P A E C R N K I O 1 9 7 8 2 3 4 6 5D T X T S O Y E C J O X I V I R V Y 4 2 3 5 1 9 6 8 7S S Z S U G S U T A P E P G A D C B 9 8 5 2 6 7 1 3 4W O J I Y T R D S N G R E C Q B E A 7 1 6 4 3 8 5 2 9O H E A L T H C A R E L S Z M I O R

Wordsearch Sudoku PuzzlesSudoku #1

Sudoku #2

Answer Keys

Sudoku PuzzlesSudoku #1

Sudoku #2

WordsearchPlease place answer keys on different page (maybe with a 1/2 page ad toward the back) and reference answer key page number somewhere on Puzzle Page. One or both sudoku puzzles may be omitted if not enough space.

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