January 31, 2014

Freeze frame
How cryotherapy can ease those aches

A Gold Country Media publication

Say aaah!
Dental experts offer tips for teeth health Pediatricians share insight on child checkups
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January 31, 2014

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January 31, 2014

5 QUESTIONS

Students of Clint Robinson work on their kicking warm-ups in his Roseville Taekwondo studio. PAGE 8
PHILIP WOOD GOLD COUNTRY NEWS SERVICE

FILE PHOTO

Wellness for wee ones

Local pediatricians share advice for keeping kids healthy.

More than meets the eye

How healthy is your vision?

12 14 16 18

Todd Kramer, of US Cryotherapy.

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Kick it up a notch

Serving sensibly

Looking to train your body AND your mind? Try martial arts.

Medical expert sounds off on making healthy food choices.

Say aaaaah!
Dentists want you to keep your teeth in tip-top condition.

Lets roll

Local moms are staying in shape with stroller exercise classes.

ON THE COVER:
Matt Winchell leaves the U.S. Cryotherapy chamber after a session that was guided by technician Judy Pearson. The subzero chamber helps aid the body in recover from post injury or workout.
COVER PHOTO KIM PALAFERRI

Think outside the gym

Cardio machines and dumbbells arent the only way to get your workout in.

PHOTOS BY KIM PALAFERRI GOLD COUNTRY NEWS SERVICE

Judy Pearson, technician at US Cryotherapy, checks the post-treatment body temperature of a client after exiting the Cryo Chamber.

ryotherapy isnt just for athletes. Just two years since opening its doors on Sierra College Boulevard in Roseville as the first whole-body cryotherapy center in the nation, U.S. Cryotherapys growing client list includes major league football, basketball and baseball teams and Division One athletic programs in 17 states and Washington, D.C. In addition to athletic superstars, local residents are also reaping the many benefits of cold-air therapy. Todd Kramer, US Cryotherapy operations manager, took the time to share his expertise about cryotherapy treatment.

Cryotherapy offers many health benefits

Chill out!

January 31, 2014

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Matt Winchell rides the bike to help bring his body back up to temperature after a three-minute session in the subzero cryotherapy chamber.
What is cryotherapy?

Cryotherapy, or cold therapy, is localized or whole-body exposure to subzero temperatures to decrease swelling, inflammation and pain while promoting cellular survival. It is not a medical procedure, but a noninvasive, holistic option for people seeking an effective treatment for sports and fitness recovery, health and beauty and chronic pain management.
How does Whole Body Cryotherapy work?

US CRYOTHERAPY
Location: 8200 Sierra College Blvd., Suite C, Roseville Info: (916) 788-2796 or visit uscryotherapy .com

The application of subzero cold air quickly cools the skin by 40 degrees or more during a short twoto three-minute period, stimulating the bodys autonomic nervous system (ANS), causing rapid physiological changes that promote pain relief (analgesia), reduction in swelling and inflammation, and promoting tissue repair for faster recovery and better health.
What is your customer base?

tomer base that includes athletes with acute or chronic injuries looking to get back on the field faster; people with chronic inflammatory or nerve pain conditions; health and beauty, wanting healthier skin complexion; and those who come in because of the increased energy and decreased stress levels they experience.
How much does a session cost?

treatment and five minutes on the amazing Hydro Massage Bed, which is a warm water bed with pulsating jets that is sure to relax those achy, tight muscles. After the initial visit, we have an array of pricing options that can fit any budget. All of our pricing can be found at uscryotherapy.com under our What to Expect section.
Do customers need to schedule an appointment?

We have a diverse cus-

Most people have the initial perception that we are very expensive, but the truth is, we are quite inexpensive when compared to other alternative health options. An initial visit starts at $30, which includes a Whole Body Cryotherapy (WBC) session, a localized spot

Another benefit to our alternative therapy is that we dont require advance appointments! We are open six days per week (closed on Mondays), with walk-in appointments only. Because the entire process takes around 20 minutes, we can accommodate multiple customers at once, providing a fast and convenient treatment when you need us. Our hours of operation are 10:30 a.m. to 8 p.m. Tuesday through Thursday, 10-30 a.m. to 6 p.m. Friday and 10 a.m. to 5 p.m. Saturday Amber Lintz, technician at US Cryotherapy, performs a localized cryotherapy and Sunday. treatment on Matt Winchell that will aid in a healing process.

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January 31, 2014

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What to expect from your childs checkups

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egular check-ups and a good relationship with a pediatrician can be tools to keep your child healthy through the teen years. Dr. Lakshmi Avala, a pediatrician at Roseville Pediatrics (902 Cirby Way, Roseville), said children of different ages have different needs from a visit to the pediatrician, with the exception of a height and weight check, which are done at visits for all ages. Infants should visit their pediatrician every two months until they turn 1 year old, according to Avala. Newborns need to come in during the first week of life so they can get a weight and heart check, Avala said. She said thats because conditions can appear during the first week that werent necessarily present at birth. A weight check is also important to make sure the baby is eating enough. Between the ages of 1 and 2, Avala said a visit every three months is needed to monitor physical and neurological development. They grow so much in the first two years, so we need to make sure everything is on track, Avala said. A childs body mass index (BMI) is monitored at every appointment starting at age 2, said Avala, in order to ensure

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they are a healthy weight for their height. A childs blood pressure is taken at every appointment starting when they are of school age, or around 5. At every age, parents should be given a questionnaire to answer about their child, with different questions for each age group, Avala said. Questions asked during an infants visit can include if the infant is breastfed or formula-fed, how much time the infant spends on his or her tummy to develop neck muscles and how much and where they are sleeping. After 12 months, we talk about if theyre walking, what you are feeding them, how to introduce new foods and their sleep patterns, Avala said. We ask how many words they say, if they initiate activities on their own, if theyre walking and running and if theyre caught up on immunizations. Around the time a child is ready to start elementary school, Avala said, she asks parents questions to determine if they are school ready. Physically, that includes a hearing and vision check, and determining if the child is potty trained completely, Avala explained. Developmentally, we see if a child knows their address and phone number, can talk in full sentences, print the alphabet and dress themselves. For pre-teens and teen-

They grow so much in the first two years, so we need to make sure everything is on track.
Dr. Lakshmi Avala, pediatrician, Roseville Pediatrics

agers, Avala said questions center around the childs sleep and eating habits because they are making their own choices. They should eat five servings of fruits and vegetables and limit soda and juice to no more than 8 ounces a day, Avala said. Physical activity should be 60 minutes a day. For children entering puberty, Avala recommends a scoliosis check, as well as an examination of the skin to make sure it isnt too oily and causing acne. One thing a visit to the pediatrician should have in common across all age groups is the relationship. (Parents) should be comfortable enough to talk to their childs pediatrician about issues (the child) is facing at home and school to see if we can help the child as a group, Avala said. Kylie Wilton, whose 10month-old daughter, Laila Bassett, is a patient at Roseville Pediatrics, said feeling welcome and like her childs doctor cares about her daughters health is important. We had one doctor

January 31, 2014

before here and he never really acknowledged our names it was like we were another number, Wilton said. Every time we come here, it seems like they care. Since Laila is Wiltons first baby, she said its important to feel like we are wanted here. I think when you are bringing your baby here and they are feeling sick, you want to feel as welcome as possible, Wilton said. To keep kids healthy, Avala said parents need to be the ones to set an example. It depends on family life, Avala said. I tell parents they have to do what they want their children to do. One way to keep kids healthy is keeping fit and having fun at the same time, according to Avala, such as group activities like bicycle rides, sports activities and walks to keep kids motivated. Children should also be encouraged to eat a variety of foods, Avala said, including fruits and vegetables. Soda and juices should be limited, according to Avala, and water should be the beverage of choice. Limit their screen time to less than two hours, Avala said. If a kid uses the computer for school work, thats different, but video games or watching television counts as screen time. Making the healthy choices listed by Avala can not only prevent obesity, but also aid in a childs self-esteem. Peer pressure is a big thing, everyone picks on the bigger kids, Avala said. When it (obesity) starts early, its hard to get out of it.

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Kylie Wilton, left, looks on as her daughter Laila Basset, 10 months, has her ears examined by Dr. Lakshmi Avala. Laila had a trip to the doctor that day because she wasnt feeling well, Wilton said.
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Martial arts help both amateurs and athletes stay in shape

BY ANDREW WESTROPE

Fighting for fitness

Arts Classes, Marinobles Martial Arts, Fusion Elite Performance Training Center, Infinite Jiu-Jitsu, Innovative Martial Arts Academy and others offer classes for a wide range of ages and skill levels. The sessions are indoors yearround, and their instructors promise a workout to whip ones body and possibly an opponents into shape. Roseville resident Clint Robinson, owner of Robinsons Taekwondo and a ninth-degree black belt, said he stepped into the world of martial arts on a chance and a whim, as so many do in his case, washing dishes at a restau-

January 31, 2014

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PHOTOS BY PHILIP WOOD GOLD COUNTRY NEWS SERVICE

Clint Robinson, right, watches his Taekwondo students as they warm up in his Roseville studio.

t calls upon strength, stamina, agility, focus. It is both an art and an exercise, and its practitioners say the investment pays for itself. Martial arts dojos are arguably still a thriving business, decades after TV and movie stars like Bruce Lee, David Carradine and Chuck Norris popularized them for younger generations, and the people who grew up honing self-defense skills say the health benefits have outweighed the novelty. In and around Rocklin, facilities like Robinsons Taekwondo and Martial

rant owned by a black belt who encouraged him to try his hand. Forty-eight years later, Robinson operates 17 training facilities throughout the region, in Rocklin, Roseville, Lincoln, Cameron Park, Carmichael, Citrus Heights, Elk Grove, Fair Oaks, Folsom, Galt, Lodi, North Highlands, Rancho Cordova and Sacramento. He offers classes on weekdays at various levels to accommodate different schedules and skill levels, and he said the discipline in general lends itself to a broad range of exercise options, from self-defense to calisthenics. Were trying to appeal

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January 31, 2014

more to families than anything else an activity where parents can work out with their kids and share a similar experience, Robinson said. We also have some kickboxing classes for the 18-35 age range who dont necessarily want to work out with kids, we have aerobic-type classes and were experimenting now with something called FitRanX. Its a 30-minute workout, similar to CrossFit but probably not quite as intense, because its 20 seconds of exercise and 10 seconds of rest. He likened the workout to a combination of yoga, weight training and calisthenics, and though some people try to pigeonhole certain disciplines into being more high-impact or low-impact, and fit for different age groups, Robinson said most martial arts can be tailored to utilize an individuals abilities. He said a lot of his students particularly adults entering their 40s or 50s are more interested in the health benefits than selfdefense anyway, because health problems are a much likelier threat than assault. And unlike team sports, no participant will be relegated to a bench, no matter his or her skill level. It helps coordination, it helps with fitness, it helps the level of discipline and it also provides a positive environment for developing confidence, Robinson said. Its kind of like a bank account, I guess: You get out what you put in. The investment of time and effort becomes critical. Rick Reed, a student of Robinsons and a spokesman for his business, said the slightly older crowds find this investment at least as worthwhile as the younger ones.

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Its not a destination, its really a journey you take in life, he said. Four years ago, we created a program for active, 50-plus people, because there are a lot of people retiring who are in pretty good shape but need to maintain their mental and physical acuity as well as balance their flexibility, so martial arts is a very good regimen for having fitness with a purpose where you also learn some self-defense. After 41 years in competitive martial arts, Roseville resident Gustavo Enriquez can attest to that. Enriquez is a senior world champion black belt and proprietor of Infinite Jiu-Jitsu, a dojo on Lonetree Boulevard that trains students from as far away as Stockton, some of whom are law enforcement or military professionals. He said everybody stands to benefit

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from martial arts his 1- ment. Star struck by the year-old son and 2-yearold daughter are his prowess he saw in Bruce youngest students par- Lees Saturday matinees, ticularly those who need Enriquez enrolled in karate lessons at age 14 and never catharsis. If theyre law enforce- looked back. Hes taken on ment, military or working kung fu, judo and other professionals, theyre look- disciplines over the years, ing mainly for stress relief. but found the deepest They need to get away spiritual component in from everything, Enri- Brazilian jiu-jitsu, which quez said. When you he likens to a lifestyle, and come into our school, said some of his stressedeverything magically dis- out students find the same appears, and you have to relief. work on being calm, because thats part of your survival, which is missing from a lot of Clint Robinson, todays activright, works with ity. Theres not one his students on that area where her kicking exercises you can take out at his Roseville your aggression Taekwondo studio. in a safe and controlled environ-

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Brenda is a 44 year old female who was referred to me earlier this year. She was deeply frustrated and at her wits end trying to find answers regarding her symptoms. During our initial consultation she stated that she seemingly fell apart after giving birth to her last child approximately 12 years ago. I started feeling tired and sluggish all the time no matter how much sleep I had. All though I kept up my habit of exercising in the mornings, my weight began to balloon upward. Being frightened with this I began cutting my calories back to no avail. Within a year I had gained over 20 pounds and I am now over 28 pounds from my original weight prior to my last pregnancy. I now have other symptoms that include periodic headaches in the morning, my skin is dry and my hair is seemingly falling out. My bowel movements are less frequent and Im feeling bloated, especially after meals. To make things worse, my sleep is becoming interrupted making it even more difficult to make it through my busy day. Of course with all this going on Ive become depressed and lack the motivation to continue going to the gym. Unfortunately, this is all too common and all too often misdiagnosed. You see, Brenda had made the effort to visit her doctor to find answers. From what she understood from trying to educate her self, it certainly seemed that her symptoms could be the result of a thyroid condition. Within a week after her blood work came back, her doctor relayed to her that all was normal; no problems. Now most of us like to hear this, but when you have your health going down the tubes you want answers. Brenda was now further confused and feeling depressed. Hypothyroidism is one of the most misdiagnosed conditions in this country. Typical blood labs used by most practitioners include only TSH, T4, T3 and perhaps free T3. TSH or thyroid stimulating hormone is produced by your pituitary gland and is activated to instruct your thyroid to release mostly inactive T4 which then converts into T3 in the liver, gastrointestinal tract and other various cells such as muscle, heart and nerve cells. Only about 60% of T4 ever becomes a usable form of T3. There are many physiologic conditions that can hinder this process resulting in the lack of active T3 and therefore thyroid symptoms. Just a few include: gastrointestinal dysfunction, which is all too prevalent today and actually worsened with the purple pill liver toxicity, which most Americans suffer at some level, especially those on toxic medications; and hormonal imbalance, predominately estrogen and progesterone. Generally, the most common misdiagnose for hypothyroidism in this country is an autoimmune response called Hashimotos named after the Japanese scientist that discovered it. It is estimated that nearly 70% of Americans suffer from some form of autoimmune disorder, mostly undiagnosed. Autoimmune disorders attack your own body tissues due to imbalances in within our protective immune responses. When it comes to Hashimotos your own thyroid gland is attacked and destroyed over time. For many years this immune disorder can lay dormant, eventually waking to begin its destructive process, triggered by some form of stress. Here is where the problem lies. When the autoimmune process is activated, thyroid tissue is destroyed and released into the blood often causing hyperthyroid symptoms such as anxiousness, nervousness, heart palpitations and even night sweats. This in turn activates a feedback system that tells your brain to turn off your thyroid. Within days your back to typical hypothyroid symptoms of feeling sluggish, tired and depressed. Because of this autoimmune process not only will your symptoms vary, but so will your blood labs. The typical blood panel to view TSH is simply of no help. In this scenario, TSH will move down when the autoimmune process is activated and back up when it is neutralized. At the time of your blood lab it could be low, high or normal. Unfortunately you lose no matter what. Here is why. In traditional medicine the protocol is to place you on thyroid medication whenever this marker is suggesting hypothyroidism, regardless of the possibility of Hashimotos. The problem with this protocol is that it will allow the autoimmune response to continue on its destructive tract and eventually destroy all of your thyroid tissue. Thyroid medication now becomes mandatory. If you believe you may have thyroid problems, which is much more prevalent if you are a woman, you really should be evaluated properly to rule out autoimmune Hashimotos as well as any other conditions that inhibit the conversion of inactive T4 to active T3. To learn more about your thyroid and other hormonal issues that affect your health, please call Mindi at 916-478-2634 to learn about our upcoming seminar Stress, Hormones and Health.

Maintaining good oral health can lead to a healthy life

BY JILL LOYA

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Healthy Living

January 31, 2014

PHOTOS BY KIM PALAFERRI GOLD COUNTRY NEWS SERVICE

Dr. Michael Gade of Blue Oak Dental performs a cavity filling for a patient.

id you know that your oral health can offer clues about your overall health and that problems in your mouth can affect the rest of your body? The correlation between oral and systemic health has been extensively researched in the past 10 years, and studies have shown there is a direct relationship to taking care of our teeth and gums and having a healthy body. Maintaining good oral health is interrelated to a patients overall health: The mouth is the window to the body and if oral health has not been maintained, bacteria will build up on teeth, making

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gums prone to infection. This can lead to severe gum disease known as periodontitis, according to Dr. Nader Zanzi, DMD of Advantage Dental Care in Granite Bay. Dentists, such as Zanzi, advocate preventive care and education as the keys to optimal dental health. We strive to provide dental health care vs. disease care. A review of your medical history can help your dentist stay informed of your overall health, along with any new medications or illnesses that may impact your dental health, Zanzi explained. Some of the correlations dentists see is that gum disease is associated with inflammation of the heart, pre-term labor and low

We strive to provide dental health care vs. disease care. A review of your medical history can help your dentist stay informed of your overall health.
Dr. Nader Zanzi, DMD, Advantage Dental Care, Granite Bay

birth rates in pregnant women. Another physical side-effect of uncontrolled gum disease is type 2 diabetes, which has seen a dramatic increase in the United States in the past few years. Some of the ways to keep your mouth healthy were suggested by Dr.

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January 31, 2014

Mark Arena and Dr. Michael Gade of Blue Oak Dental in Rocklin and Roseville: Eat a balanced diet, low in processed sugar and acids. Mechanically clean teeth and gums daily brush and floss. Maintain dental appointments/check-ups. Wear protective appliances to reduce trauma and wear during sports or to alleviate symptoms of grinding or clenching habits. Remember your teeth are teeth not tools. Do not use them as pliers, scissors or nutcrackers. All of the dentists recommend visiting the dentist for preventive care and maintenance, but differ on how often patients should see their dentist. It depends on a patients home care, beverages and nutrition. Some with gum disease need to be seen more frequently than those with healthy gums and teeth, Gade reflected. Zanzi believes the ADA (American Dental Association) guidelines, which recommend every six months for cleaning and checkups, while those with gum disease should be seen every three to four months, are best for most patients. Gade and Zanzi mentioned that energy and electrolyte drinks with high acidic content and high sugar levels are resulting in more teens and young adults being treated for cavities. Both doctors recommend that drinking or swishing with water after drinking energy drinks will decrease the acids effects on teeth. How many times a day should we brushing and flossing our teeth?

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Esthetically, it is ideal to brush after every meal, Gade explained. Practically, brushing and flossing once has been shown to be really effective in reducing dental disease. Rinsing can help, if the bacteria have been disturbed by flossing and brushing. However, rinsing alone with overthe-counter products is not recognized as being as effective as rinsing after brushing and flossing. Zanzi believes, Brushing two times a day and flossing once a day is the minimum for maintaining healthy teeth and gums. Once first thing when a patient wakes up in the morning and also before they go to bed at night, are the two most important times for a patient to brush and floss their teeth. Some of the tools Zanzi suggested that can be helpful for all patients are: Use a two-minute timer (found in many board games) to ensure the patient is brushing the correct amount of time. Use dental tape or floss, such as Glide or Satin, to floss teeth. View videos on the American Dental website on the correct way to brush and floss your teeth:
mouthhealthy.org/en/aztopics/b/brushing-yourteeth; www.mouthhealthy .org/en/az-topics/f/flossing.

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At Blue Oak Dental, stateof-the-art dental tools help clients attain the perfect smile and dental hygiene.

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Use an app on your phone to track your flossing and as a reminder: floss app.com. Use a soft-bristled toothbrush and change every three months. Keep family toothbrushes in individual containers, especially during cold and flu season. Dont share toothbrushes! Cut back on sugar and soda. Sugar is hidden in

many drinks and foods, including designer coffees. Eat whole fruit, rather than drinking fruit juice. Maintain regular dental check-ups and cleaning. Many of our 90-year-

old patients who have maintained good oral health habits, such as maintaining regular dental check-ups and cleaning, have all of their teeth, Gade reported.

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January 31, 2014

Neuro-optometrist provides therapy for vision problems

BY MARGARET SNIDER

Hows your vision?

PHOTOS BY PHILIP WOOD GOLD COUNTRY NEWS SERVICE

Dr. Richard Borghi demonstrates a corrective vision test in his Granite Bay office.

e generally think of eyesight in the sense of being able to see clearly, whether naturally or by the use of corrective lenses. But theres a lot more involved. Granite Bay optometrist Dr. Richard Borghi offers therapy for a range of visual difficulties dealing with sight and vision that we might not consider until we or someone we love develops a problem that needs special handling. Borghi received his optometry degree in 1981 from Ferris State University in Michigan. He continued his training at the Southern California College of Optometry, where he completed a residency program in

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childrens vision. He has practiced optometry locally since 1992.

What is the difference between sight and vision?

Sight generally refers to how clearly a person sees, whether near or far. Vision, on the other hand, is how effectively you use your eyes, how efficient you are with your eyes. If you have a hard time focusing on something, or a hard time moving your eyes to the appropriate spot, that would be something we would work on with vision therapy.
Why did you decide to specialize in neuro-optometry?

There are not that many

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vergence insufficiency where your eyes dont turn together and work together well. So, we (also work) with stroke patients who may have different problems, such as double vision and blurry vision. Patients who have had traumatic brain injury or strokes have some problems specific to their brain injuries that we work with all the time. We work with the whole gamut.
Can you give us an example of a condition that can benefit from vision therapy?

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One particular type of dyslexia, called dyseidesia, can be improved with vision therapy.
people in this area doing vision therapy. After my residency in vision therapy, I taught vision therapy at the Southern California College of Optometry on a part-time basis. I knew that was something I wanted to do.
Who can benefit from neuro-optometry and vision therapy?

work with sequencing, visual memory and other things that help.
What kind of testing do you do regarding macular degeneration?

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Some children have difficulty in school because they cannot see properly and may need glasses, but other children are not very efficient at using their eyes together or cannot focus properly. Theres something called con-

There are quite a few tests that we do now in checking for dyslexia, which is a big problem with a lot of kids. One particular type of dyslexia, called dyseidesia, can be improved with vision therapy. When we know a child has dyseidesia, we

While age-related macular degeneration (AMD) is an inherited disease, the major risk factors for macular degeneration are age, diet and smoking. We do a DNA test that identifies individuals who have inherited disease-causing genes, who are at increased risk of vision loss as they age. We can identify specific antioxidants that may possibly help reduce the amount of macular degeneration or keep it from getting worse.
How does your work complement that of medical doctors and other specialists?

For vision therapy, most

of our referrals are from physicians or occupational therapists who are working with patients who have brain injuries, strokes and so on. Ophthalmologists have a medical degree, and are involved more with surgical interventions. We treat diseases with drops (and) medications, we prescribe glasses, contact lenses and so forth, and

Vision Therapist Carla Jordan demonstrates a test she performs on patients to gauge their binocularity with a three-dimensional image.
we provide vision therapy, which can work very well. Though we dont usually get referrals from neurologists, the work does sometimes overlap.

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Healthy Living

January 31, 2014

ANOTHER VIEW

icky Bourdaniotis, registered dietitian with Sutter Options for Success, a 12week course to create a healthy lifestyle through diet and exercise, shares tips about how to get healthy and stay healthy in the New Year.
Add more fruits and vegetables to your day. Keep whole

10 tips to get healthy and stay healthy in the New Year V

Vicky Bourdaniotis Guest Columnist

item. Add low-fat milk to cereal or oatmeal. Top salads, fruit and baked potatoes with low-fat plain yogurt or cottage cheese. Have an 8-ounce glass of 1 percent or 0 percent milk more often with meals. Enjoy almond or soy milk as a milk alternative.
Enjoy your food, but eat less.

healthy habits. Try new foods together and gets kids involved in the kitchen.

Make celebrations fun, active and healthy. Make foods look

fruit on the table, counter or in the refrigerator eat it as a snack. Include fruit at breakfast. Add a side salad to lunch and dinner meals. Add chopped fruit and vegetables to pasta, grain and meat dishes.
Make half of your grains whole grains. Grains include

any food made from wheat, rice, oat, barley, rye, cornmeal and many others. Whole grains contain the entire grain kernel. Try whole wheat versions of pasta or brown rice. Use whole

grains in mixed dishes such as barley in soup or make a quinoa salad. Vary your protein foods. Protein foods include eggs, meat, poultry, seafood, nuts and seeds and beans. Eat seafood twice weekly. Make poultry and meat lean or low-fat. Add an egg to salads one to two times per week. Add peanut butter to toast. Include unsalted nuts and seeds with salads, or eat as a snack.
Add in low- or non-fat dairy.

Monitor portion sizes of all foods, especially grains, fats, protein and dessert items. Take your time when eating to really enjoy your food this will help you recognize your hunger and fullness cues and prevent you from overeating. Use a smaller plate to help with portion control.
Be a healthy role model for children. Everyone in the family

festive decorate with fruits, vegetables, nuts and seeds. Try out healthier recipes to serve. Plan to do something active at the event, such as dancing or playing an active game.
Make better beverage choices.

Top off your meals with a dairy

should eat the same foods. Avoid giving children separate foods from the rest of the family this is their time to learn

Remember, calories can come from beverages, too. Choose plain water more often. Add cucumber, lemon, orange or other fruit to add some flavor. Low- or non-fat milk is a great alternative for a different taste. If you choose juice, be sure it is 100 percent fruit or vegetable juice. Be aware of sports drinks, alcohol, coffee drinks and sodas.
Choose sensibly when dining

out. Use nutrition information at restaurants to help guide you for a low-calorie option. Ask how large portions are and take half the meal home. Choose items that are baked, broiled, boiled or grilled more often than fried, deep-fried, battered or creamed. Ask for dressing and sauces on the side. Choose fruit or salad side dishes more often. Keep active all day! Plan to walk, swim, run, bicycle or do another type of aerobic activity for at least 30 minutes per day, five days a week. Adding steps to your day can also have a big impact on health. Take the stairs, park farther from the store, take a stretch-break every two hours, walk to tell your coworker something versus email and march in place while watching TV.

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January 31, 2014

Healthy Living

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Healthy Living
how we use all our muscles. We pull back on the intensity level a little bit. Smith said every expectant mom is different, and moms should be paying attention to their bodies. Sometimes pregnancy risks come up where you have to pull back. Just because the mom next to you can do it doesnt mean you are there yet, she said. And it doesnt mean you wont get there. She reminds us that when mom exercises, the baby gets all same benefits. And just because you didnt work out before your first child was born, it doesnt mean you cant start now. Moms have worked out with me on their second or third baby maybe they didnt work out for the first and they noticed a marked difference in their pregnancy, she said. As for how long they can go, thats an individual decision, usually left to the doctors recommendation. In a healthy mom with minimal risk, they can exercise all the way to the due date, Smith said. I had a mom work out on with me on a Friday and she delivered over the weekend. Its not uncommon.

January 31, 2014

part of a new mom community. When you are a brand-new mom, its hard to find a group in the same spot as you. It can be very isolating. Mattchen, who has two children, joined when her first was 6 months old and eventually took over the franchise from the previous owner. We go to a lot of different locations, she said. We did a tour of parks throughout the summer. On our big days we meet at The Fountains. There is a lot of running, cardio and strength training. The exercises change on a regular basis so the moms get a total body workout. There are also activities to keep the kids engaged. Children are expected to stay in their strollers for the duration of the workout, so the moms keep the kids entertained with songs and counting and

No slowing their roll

Stroller Strides just one part of Fit4Moms
post-natal fitness program designed for mothers. When youre working out with moms, not women in general, but moms, we all know how each other feels, weve all been there, said Shannon Smith, Fit4Moms instructor. Little sleep, teething, potty training weve all been there. We know the heart of a mother; we know how to speak to those needs that are specific to a mother. Smith owns the Fit4Moms franchise in Auburn and is certified to teach the Fit4Baby, Stroller Strides and Body Back classes. I have six kids, ages 4BY PAUL CAMBRA

GOLD COUNTRY NEWS SERVICE

21, and this has been a lifesaver, she said.

he Fountains in Roseville was still a half an hour away from opening one recent Tuesday morning, but the activity outside was bustling. Close to three dozen mothers had exercise on their minds, and you could say they were on a roll. Each one pushed a stroller, and their calisthenics conga line wound through the courtyard, circled the perimeter of the shopping center and dodged early arriving shoppers with skillful aplomb. Welcome to Stroller Strides, the mobile edition of Fit4Mom, a pre- and

Fit4Baby
Before you even become a mom, there are ways to get involved. Fit4Baby is a program designed to prepare the body for the changes to come through strengthening and conditioning. The class is for expectant moms and utilizes exercises that may help reduce aches and pains that come with a pregnancy. All of our exercises are modified for the prenatal body, Smith said. Because of postural changes during pregnancy, we have to be careful

Stroller Strides
An hour-long workout for moms with stroller aged children, Stroller Strides includes power walking and jogging interspersed with body toning and stretching exercises. Oh yes, and theres some fun and games, as well. I fell in love with the program, said Cindy Mattchen, owner and instructor for the Roseville/Rocklin franchise. Its awesome to get out, get fit and be a

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January 31, 2014

ABCs. My favorite is to circle the strollers, and we moms side shuffle around them, Mattchen said. We do military presses while reciting ABCs. Theres the Five Little Monkeys exercise. The kids can get out at the very end while we are stretching. But they have toys and snacks. They do fine. small group setting. The group meets twice a week and is all results ased. If you give 100 percent and commit to the program, Smith said, you are going to have results. You can always encourage yourself to go the next step, take another session, Smith said. Its like a boot camp in that sense, every time you go back you can bump yourself up to the next level. You always have a next step you can strive for. We take measurements with a tape, but we also measure fitness benchmarks. The only one you are in competition with is yourself. The common ground is we all want health for ourselves and others.

Healthy Living
FIT4MOM AUBURN What: Stroller Strides, Fit4 Baby, Body Back, Plum Moms Club Who: Shannon Smith, owner/instructor Contact: (530) 863-3298, shannonsmith@fit4mom.com FIT4MOM ROCKLIN/ROSEVILLE What: Stroller Strides Plum Moms Club Who: Cindy Mattchen, owner/instructor Contact: (916) 821-9231, cindymattchen@fit4mom.com Cost: Plum Moms Club is always free Stroller Strides has a one-time $50 registration fee, then its $50 month for three days a week; $40 a month for two days a week; $30 a month for one day a week; 10 classes for $100, good for six months

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Body Back
There is also an option for mothers to exercise without their children. You can be a new mom, or your last child could have been born 20 years ago all that matters is you want your body back. Its high-intensity interval training, Smith said. Its a total transformation in an eight-week session; behavior modification, accountability, encouragement, nutritional counseling. Its personalized in a

Plum Moms Club

But theres more to life than exercising, and Fit4Moms has addressed the social aspect of the pro-

gram with organized play dates, moms nights out and activities for the whole family. Theres not a lot of socializing during the exercises, because youre sucking wind, said Kristin Avila, who runs the Plum Moms Club in Auburn. So we meet and do crafts or games or a fun activity for the kids. Sometimes its

a little party. We have moms night out once a month where we go out to eat or get our nails done, Avila said. Its just really good because other than being a fitness group, its a moms group and it provides support to moms with challenges we all have. It caters to your whole person, not just your physical being.

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Stroller Strides instructor Shannon Smith steers her kids through The Fountains in Roseville during a recent morning workout session.

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benefits youll get from leaving the couch and having fun while exercising, in the comfort of your own living room and with the assistance of technology. Staying motivated also requires some accountability. Many individuals who journal what they eat lose twice as much weight as those who dont journal. Smartphones make it easier to record your daily activities and food intake. Visit your phones app store and search for motivational exercise, fitness or food journaling apps to give you helpful suggestions and tools that will take you down the road of success. Its easy to find an excuse to not exercise, but its just as easy to make time for exercise if you change your mindset. Replace your ideas that exercising is going to be tedious and mundane and takes time away from your family. By creating fun activities for your family to stay in shape, youll change your outlook and your waistline in no time.

Fitness can be fun

Getting in shape doesnt have to mean hitting the gym
BY DEBBIE BROWN

GOLD COUNTRY NEWS SERVICE

hat makes us decide to get healthier and to get fit? A health scare, having a desire to feel better, wanting to fit into smaller clothes? Whatever the reason, getting healthier is not something that happens overnight its something that takes a lot of hard work and motivation. What we first need to do in working toward our goal is to change the way we think so that we can stay motivated. We often feel exercising is going to take time away from our friends and family. Instead of thinking that way, why not recognize that you can spend time with them as you all work toward a healthier lifestyle? If you have children,

remember that the best way to teach them is by example. Getting healthy for our loved ones is the best motivator of all! We all lead very busy lives and its very easy to make excuses that we dont have time for exercise. Think back to when we were kids. Did we consciously exercise (cardio, weightlifting and so forth)? Probably not, but we got the benefits of exercise by playing hard and having fun. We didnt think about exercising because it was part of our play and it was part of our normal daily routine. We may not like exercising, but we sure like spending time with friends and family. Think like a kid and you can turn fun activities into exercise. Take your kids out for a little game of basketball (great for a cardio workout, developing gross

DEBBIE BROWN GOLD COUNTRY NEWS SERVICE

Owen Errotabere and his father, Steve, are outside several times a week, playing a game of catch.
motor skills in kids and building coordination and stamina. Go to the bowling alley and bowl a few games (a little weight training via the use of the bowling ball and using correct form and youll also get in some stretching and lunges). Go outside in the beautiful weather and play catch with some friends or your kids (great stretching, hand/eye coordination, and you get in a little running when someone overthrows the ball). Dont forget about using those expensive gaming systems you bought the family for Christmas. They have companion games you can purchase that are great for exercise. Stretching, endurance, coordination and balance are just a few of the

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January 31, 2014