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thr l ve SHARE WITH A FRIEND! Winter 2016 Last Chance to Order Tickets for GLOW Inspiration & Entertainment-filled 5th Anniversary! Wednesday, February 24, 6 – 9 PM, Museum of Flight L I V I N G B R A V E : The Sky’s the limit! Inspirational GLOW keynote speaker, Susan Mann was a recent guest on KING 5 TV’s New Day Northwest to give a preview about what it means to be Living Brave and the upcoming event. See info flyer Learn what Living Brave is all about. Embrace your strengths and struggles and take a fun, educational journey that will help transform how you live, love, parent and lead. When you’re “Living Brave,” the sky’s the limit! GET YOUR TICKETS NOW! INCLUDES Dinner, refreshments, fun, interactive activities, inspirational keynote, silent auction with proceeds benefiting development of the myhealthmap.org community portal for healthy activity and nutrition. Can't attend the event? You can still participate in the silent auction to benefit the development of My HealthMap.org, a tool to help families in our community find access to low and no-cost fitness activities and healthy nutrition. Text the word "glow" to 71760 to sign up via your phone and start bidding for great items like resort packages, fine vintage wines, spa & massage treatments and more! INSPIRATIONAL SPEAKER Susan Mann MS, CDWF-C President of Brené Brown Education & Research Group Susan’s career spans work in a Fortune 500 firm, higher education, and philanthropy. Dedicated to creating opportunities for people to grow, Susan is enthusiastic about people connecting with and expressing their best authentic selves with courage and compassion. RESOURCES Birth Center Tours, Birth, Parenting & Prenatal Water Exercise Classes Register early for a FREE Birth Center tour—tours fill quickly. Plan to take a tour 6 – 8 weeks prior to your due date. For a complete listing of tours, classes and support groups, see valleymed.org/birthclass. Looking for a doctor? Visit valleymed.org or call 425.277.DOCS (3627) to find a physician, or valleymed.org/clinics for a clinic list. Cardiac Rehab Cardiac Rehab offers EKG- monitored programs for people with cardiac issues. Covered by many insurance companies. Call 425.228.3440, ext 4991 to register. Extensive resources include support groups, classes and exercise programs. Learn more | View schedule FREE SEMINARS AND EVENTS Maintaining the best health possible should be a priority. Give yourself a wellness advantage by keeping informed on health issues that matter most to you and your family. Led by our expert physicians and healthcare specialists, presentations cover a wide range of topics, so keep checking our line-up for the events of most interest and importance to you. Sign up here or call 425.656.INFO (4636) STROKE SURVIVOR RESOURCES Stroke Survivor Newsletter Read the current edition Sign up here Stroke Club Monthly Meeting & Potluck 2nd Tuesday of each month, 6:30 PM Learn more Balance & Exercise Classes: Chair Yoga & Tai Chi Mashup Learn more or register to attend HIP & KNEE REPLACEMENT Thursday, February 25, 6 – 7 PM Medical Arts Center Auditorium William Barrett, MD, Orthopedic Surgeon Learn more or register to attend SAFE & SECURE ONLINE Thursday, March 24, 6 – 7 PM Medical Arts Center Auditorium Sara Perrott, CISSP, GCIH Learn more or register to attend BODYWORKS INTRO— CREATING HEALTHY EATING & EXERCISE HABITS FOR TEENS & FAMILIES Tuesday, April 5, 6:30 – 9 PM Medical Arts Center, Rooms E & F Joanne Montzingo Learn more or register to attend AS GIRLS GROW UP Saturday, April 9, 9 AM – 12 PM For girls ages 9 to 12 and their parents or caregivers Learn more or register to attend HEALTHY & DELICIOUS Asian Chicken & Vegetable Brown Rice Bowls Serves 4 INGREDIENTS 1 cup uncooked brown rice 2 chicken breasts, cooked & shredded 1 tablespoon olive oil 1/2 teaspoon sea salt 1/2 teaspoon black pepper 2 zucchini, chopped into bite size pieces 3 carrots, peeled and chopped into coins 1 red bell pepper, chopped 1 green bell pepper, chopped 1/2 onion, chopped SWEET CHILI & SESAME SAUCE RECIPE & DIRECTIONS 3 tablespoons sweet chili sauce 2 tablespoons toasted sesame oil 2 tablespoons low sodium soy sauce 2 tablespoons water 1 teaspoon red chili flakes 1 tablespoon sesame seeds (either black or white) Whisk all ingredients together. DIRECTIONS Preheat oven to 350 degrees F. Cook brown rice according to package directions; set aside. Add all vegetables to a parchment paper-lined baking sheet and drizzle with olive oil, sea salt and black pepper. Roast for 20-25 minutes. Broil vegetables for a final 3-5 minutes. Meanwhile, bring a large pot of salted water to a boil. Add chicken breasts to boiling water, reduce heat and simmer covered for 30 minutes until chicken is cooked through. Remove chicken and shred using two forks (Feel free to cook your chicken any way you like.) Discard cooking water. In a large sauté pan, add all ingredients (veggies, chicken, brown rice and sauce) and sauté for a few minutes until heated through. Top with sesame seeds. Enjoy! Provided by Angela Freed, Certified Nutritionist Lifestyle Medicine & Fitness Center 425.656.4006 THRIVE WEBSITE PREVIOUS NEWSLETTERS Back Issues of Thrive are Available Online Click here to view back issues of Thrive. This newsletter is for general information, and any specific questions or concerns about any of these topics should be brought to your physician. Strokes can Happen at Any Age: Recognizing Early Signs of Stroke in Children can Improve Outcomes I thought strokes only occur in older people, not children. What exactly is a stroke? A stroke occurs when there is poor blood flow to the brain resulting in a brain injury. This can be caused by a sudden blockage or rupture of blood vessels that supply the brain. While strokes occur less often in children than in adults, there is a wide range of risk factors in children. For example, an infant born with a heart defect can make him or her more likely to have a stroke. In fact, cardiac disease is the most common cause of stroke in childhood. If blood is too thick or prone to clotting, this can increase the risk for a child to have a stroke. Extreme dehydration or serious infection can be considered temporary risk factors for stroke. Strokes have been more readily diagnosed in children and adults thanks to advanced imaging such as MRI (magnetic resonance imaging). However, because many don’t know that strokes can happen to children, most children do not see a physician until several days or months after they have experienced symptoms. What are some signs if a child is experiencing a stroke? There are many stroke symptoms including not being able to move or feel one side of the body or even developmental delays that may only become more obvious to parents over a period of months. Stroke symptoms that involve bleeding may include severe headaches, vomiting, and/or altered consciousness. A young infant may become lethargic or irritable. There may be other conditions that may look like a stroke too, such as a seizure or migraine. Therefore, it is important to be evaluated as soon as possible by an appropriate specialist to make the diagnosis, such as a pediatric neurologist. What should I do if I see stroke symptoms or suspect my child has had a stroke? Early recognition and treatment of a stroke is the key to giving a child the best chance of regaining function. If you suspect that a child has had an acute stroke, call 911 immediately. What type of treatment does a child need to recover from a stroke? Once a child has been diagnosed with a stroke, he or she may need a medical team to provide care. Most children are initially hospitalized and several tests or interventions may be done to find the cause of the stroke. Physicians will try to optimize the health for each child so that a stroke does not occur again. A child’s team may include a pediatric neurologist, therapists for feeding, speech, physical or occupational needs, cardiologist, orthopedic surgeon, ophthalmologist (vision), or psychologist. How can I find out more information about pediatric stroke? Parents are not alone when caring for a child who has suffered from a stroke. There are many online resources such as the Children’s Hemiplegia and Stroke Association and Pediatric Stroke Warriors and other community support groups. Judy Li, DO Pediatric Neurology For an appointment, call the Neuroscience Institute at 425.656.5566. 12 Simple Ideas to Help You make Healthier Food Choices IN YOUR HOME Remember the old adage “out of sight, out of mind.” It may well work for food. You may be less likely to eat something if you don’t see it. And vice versa. So make healthy foods convenient to consume. Here’s how: 1. Keep foods like fruits and vegetables within easy reach. Instead of burying perishable produce inside a refrigerator drawer, place it on a center shelf, where it can be easily seen and picked up. You can apply the same idea to food items you store in cabinets. 2. Dress it up. For healthy foods you can leave out on the counter, place them in an attractive bowl. They will be more tempting to eat. 3. Cut it up. Sliced apples or baby carrots are easy to grab and snack on. Children especially like the smaller bites. 4. Store food only in the kitchen. One study found people who stored more food throughout their homes, such as in an extra refrigerator, were more likely to be overweight or obese. AT THE STORE When you go grocery shopping, it’s the best time to bring healthy food into your home. Perhaps your most handy tool: a shopping list. Research shows that people who use one tend to eat better and weigh less. Try these grocery shopping tips: 5. Map out your meals for the week. Deciding what you want to eat in advance can help you create a more concise list. 6. Use what you already have at home. Check your refrigerator, freezer and cabinets for ingredients. You’ll save money and time and use up ingredients before they expire. 7. Try some new healthy recipes. Schedule easier meals for busy days. Reserve ones that take longer for days when you’ll have more time to cook. 8. Eat a healthy snack before shopping. It may help you stick to your list. It may also prompt you to buy a greater amount of healthier fare. Consider this finding: In one study, people who snacked on an apple instead of a cookie before shopping bought more fruits and vegetables overall. AT A RESTAURANT It can be a challenge to eat in a healthy way when dining out. Restaurants may not always list calorie counts and other nutritional information on their menus. Try these strategies: 9. Scan the menu for healthier items. Some restaurants will mark which foods are low-fat or low-calorie. Generally, those that are grilled or steamed are better for you. 10. Watch your portion size. Many eateries serve up big portions. To cut back on how much you eat, share an entrée with a friend. Or eat half and take home the rest for later. Check out this convenient, visual guide to portion control which uses your hand to estimate portions. 11. Ask to substitute a salad or a side of vegetables for bread, potatoes, rice or pasta. You’ll get more nutrients, fewer calories and still enjoy the visual pleasure of a full plate. 12. Eat slowly and participate in conversation. Your body will have more time to digest the food. You will feel full sooner, eat less overall and enjoy a good talk with your table mates. Help with Headaches Headaches are a common problem with an estimated 83% of children and 71% of adults reporting them. Age and gender, in addition to the subjective descriptions of headaches, account for the differences in those who experience them. In migraine headaches, which are debilitating headaches that may be associated with a neurological condition, women are more affected than men. Fifteen to eighteen percent of women report migraines, compared to six percent of men. Migraines occur more commonly in women and men between 25-55 years of age. Most non-migraine headaches are likely caused by muscle contraction or tension. The likelihood of an underlying abnormality causing headaches is small. For example, brain tumors occur in only 46 out of 100,000 people in the United States. Headaches are a symptom in only half of brain tumors. Obtaining a thorough patient history and physical exam remain key to headache evaluation. Valley’s Headache Clinic, part of our Neuroscience Institute, diagnoses and treats all forms of headaches, from the most benign to the warning signs of a serious condition. Physicians and staff combine extensive experience, compassion and the latest technology in addressing health problems due to headache. When imaging is recommended to help diagnose headaches, our neurologists and neuroradiologists work together to help find the cause and treatment. Computed Tomography (CT), CT Angiography (CTA), Magnetic Resonance Imaging (MRI), MR Angiography (MRA), and Catheter Angiography continue to be the most common imaging techniques to evaluate headaches. State-of-the-art imaging services. Vantage Diagnostic Imaging Services is an outpatient imaging center located in the Olympic building on the Valley Medical Center campus. The center offers three different MRI scanners and a low radiation dose CT: The strengths and shape of these MRI magnets differ, servicing the various needs of our patients. For patients who experience claustrophobia or have a condition preventing use of traditional MRI, Vantage offers an open-sided MRI. Tumors rare. Because tumors are rare and only half cause headache symptoms, when imaging is performed because of headaches, the findings may be normal. However when the cause of headaches can be found, the information may be used to improve the headache sufferer’s quality of life and ability to work. Neurology team review. After your neurologist’s evaluation and upon his or her recommendation, complicated cases are eligible for a neurology team review at a monthly meeting among neurosurgeons, neurologists and neuroradiologists. Together, while reviewing patient history, surgical options and imaging results, the team works to define next treatment steps and additional imaging which may be useful in determining a diagnosis and treatment. Experience improvement. Valley’s Headache Clinic neurologists have a track record of successfully managing many conditions and alleviating suffering. More than ninety percent of patients have experienced improvement in their headaches, resulting in less time lost from work and other important activities of daily life. If you or someone you know suffer from headaches, please call the Headache Clinic at 425.656.5566, option 1. Mark Piker, MD Headache Clinic, Neuroscience Institute Yahua Yu, MD Headache Clinic, Neuroscience Institute Vantage Radiology’s neuroradiology team 5 Ways to De-Stress Now Use one of these techniques to find a small oasis of calm amid the chaos, and recharge your mind and spirit in just 5 minutes. 1. Be thankful. Maintaining a sense of gratitude promotes optimism and resistance to stress. Take 5 minutes to write down 3 things you're thankful for, no matter how small or how simple. 2. Breathe deeply. Take a moment to close your eyes, sit up straight, and place one hand on your belly and one on your chest. Breathe in slowly, and feel your chest expand under your hand. Then, send the breath deeper into your belly. Exhale slowly. 3. Tune into your senses. Stress comes from within. Shut it down by focusing on sensations and your environment. Listen to music or view favorite pictures (vacation, scenery, etc.) to ease tension and distract your mind from stress. 4. Avoid slumping. Keep your head up and shoulders back. Correct posture lessens the muscle tension from mental stress. 5. Drink water and have a light snack. Hunger and dehydration can aggravate stress. Take care of yourself – you fight stress better when you practice healthy habits. Why Exercise? It’s Your Free Prescription for Preventing Major Diseases Strong evidence shows that physical inactivity increases the risk of many harmful health conditions. Worldwide, it is estimated that physical inactivity causes: • 6% of the global burden of disease from coronary heart disease • 7% of Type 2 diabetes • 10% of breast and colon cancers • 9% of premature deaths (that’s more than 5.3 million of the 57 million deaths that occurred worldwide in 2008) On the other hand, regular physical activity: • Reduces overall risk of premature death • Reduces risk of recurrent breast cancer by about 50% • Reduces the risk of developing Alzheimer’s disease • Lowers risk of cardiovascular-related and cancer-related premature death in adults with higher levels of muscle strength • Leads to higher academic performance in children and adults If you’re healthy but have been relatively inactive or would like to increase your level of activity, check out this guide for getting started on the road to regular exercise. Remember to talk with your doctor and start slowly. The benefits are better health and quality of life! The Fitness Center at Valley Medical Center offers Healthy Foundations, a 16-week, customized program to meet you where you are on your path to wellness. In addition to an individualized, prescriptive exercise program with biometric measurements and SMART goal setting, the program offers: • 1:1 Medical nutrition counseling • Meal planning • Physical therapy evaluation, consultation and treatment (as needed) • 4-month Fitness Center membership at VMC or Pinnacle locations • Grocery store tour and restaurant field trip • Group support and education series The program may be covered by your insurance. Interested? Call 425.656.4006 or learn more here.
