Healthstyle Magazine - Spring 2013

Spring 2013 • Healthstyle Magazine™ i

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SPRING 2013

ADD SPRINGTIME FLAIRTO YOUR RECIPE BOOK

How to boost the fl avor & cut the calories

SurPriSing HealTH condiTionS TreaTed

By cHiroPracTic

Super-easyHealth Tips

SPRING

ADD SPRINGTIME FLAIRTO YOUR RECIPE BOOK

How to boost the fl avor & cut the calories

SurPriSing HealTH condiTionS TreaTed

By cHiroPracTic

Super-easyHealth Tips8

The amazingdr. natalie Strand

on living with diabetes, managing chronic pain &

winning The Amazing Race

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Spring 2013 • Healthstyle Magazine™ 1

Contents

editor’s letter ....................................................................... 3Learn what inspired Healthstyle’s Editor-in-Chief to celebrate this season.

mindful

8 Tips for a Healthier Spring ............................................. 4Easy hints for the best season yet.

Healthy appetite

food Therapy with Bethany lindsey .............................. 6Great springtime recipes for tasty, low-cal tacos and a fresh and fruity dessert.

weird Science

what Happens when? ....................................................... 10The shocking truth behind heart attacks and other serious medical conditions.

doctor’s orders

amazing Health .................................................................. 16Dr. Natalie Strand, The Amazing Race season 17 winner, talks about breaking boundaries on what is possible when living with a chronic health condition.

Q&a with a chiro ............................................................... 26Get the facts about chiropractic care, straight from the doctor’s mouth.

vitality

mommy knows Best ..........................................................28Looking for the easiest (and cheapest) way to keep your family organized? Our favorite mommyhood authority tells all.

resolution revolution ...................................................... 32Learn how Healthstyle readers are turning their 2013 resolutions into lifelong successes.

Just for fun

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

Learn how the amazing Dr. Natalie Strand won season 17 of The Amazing

Race while battling a lifelong disease.

Page 16

Nat and Kat read vigorously as they tried to decipher a clue at the iconic Stonehenge in Wiltshire, England.Photo courtesy of CBS/Jeff rey R. Staab/Landov

2 Spring 2013 • Healthstyle Magazine™

SPecial THankS

Ajsa AlikadichDavid BergKarl BergGuy BerryDeborah BrandonElisabeth CarenAaron CastiglioneLisa ConradAmy D’AcquistoRob DavidsonVicki DeanLeah EsquibelTed GrasseJoAnna GuzikDebrah HendersonDoug Houvener

Bob IversenJanice JohnstonRyan KarvelRaychel KellyKayla KnisleyKen LevinBethany LindseyMegan QuezadaBruce RichardsonMaggie Rosales-MartinezDianne SalazarGail ShoultesNatalie StrandAnnette ValenzuelaJanna Wells

on THe coverModel: Dr. Natalie Strand, winner of The Amazing Race, season 17

Photography by: Elisabeth Caren 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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Happy Birthday, Healthstyle!

Well, we did it. This time last year, Healthstyle was just a dream – a glimmer of hope that sharing the stories and experiences of fellow Phoenicians could encourage others to live healthier, happier lifestyles. Because of our wonderful contributors, storytellers and readers (that’s you), our vision became a reality. With one whole year of Healthstyle under our belts, we have a lot of celebrating to do.

If you ask me, it’s a wonderful coincidence that we’re commemorating our one-year anniversary during spring, otherwise known as the season of perpetual growth and renewal. Springtime is the perfect opportunity to reflect on the previous year and determine where we’d like to be at the end of this one.

Just like you, I’ve allowed Healthstyle to inspire my life. I’m still not a two-a-day-running, rabbit-food-loving, over-achieving fitness beast, but I can confidently say I’m a much healthier (and happier) person than I was 12 months ago. I’ve allowed the experiences of others to positively affect my life, both physically and

mentally. The stories shared in Healthstyle over the last year have helped me start a love affair with vegetables, find an exercise I actually enjoy (thank you, yoga) and view challenges as opportunities. In my life, those are huge personal successes. And in my opinion, those accomplishments, combined with a full year of Healthstyle, are more than enough reason to feel festive.

And because every important celebration should be accompanied by lots and lots of presents, we’ve packed our one-year anniversary issue with useful gifts – of the inspirational article variety – just for you. What could be better than receiving life-organizing advice (tips from our expert on page 28), a wholesomely-scrumptious meal (mouthwatering recipes on page 6), and a truly amazing guide to overcoming the impossible (spark your inner-adventurer on page 16)?

Cheers to many more healthful years!

Editor’s Letter

Deborah Brandon Photography

Sarah Perry is an Arizona native and NAU alumna who has always had a passion for storytelling and helping others. Her zest for life and experience as a marketing pro and communications expert at Arrowhead Health Centers has helped her explore new ways to find happiness through healthier living. Her favorite things about springtime are hiking, baseball games, fresh fruit and stargazer lilies.

Sarah [email protected]


Mindful

8 TiPS for a HealTHier SPring

riSe and SHine wiTH THe early BirdSWhile there may not be much scientific evidence that proves waking up in the wee hours of the morning will increase your medical wellness, there are a lot of reasons to be an early riser. According to forbes.com, a 2010 study showed that people who woke up early were more successful, proactive and likely to anticipate and minimize problems efficiently. Self-proclaimed early birds have also reported enjoying more family time, having easier commutes and being more optimistic than those who identify themselves as night owls.

leT THe SunSHine inSunshine is great for giving you a happy glow from the inside out, but did you know those golden rays are also an excellent source of vitamin D? This body-strengthening hormone is produced naturally by your body in response to sunlight and is great for your bone and heart health. Discovery Fit & Health recommends spending 30 minutes or less during peak sunshine hours a few times every week which will allow your body to soak up all the D-producing beams it needs.

don’t forget: In order to have a healthy relationship with the sun, make sure you’re protecting yourself with sunscreen (SPF 15 or higher), sunglasses, a wide-brimmed hat and regular skin checks with your doctor.

THink gloBal, eaT localYou don’t have to be a neo-hippie to appreciate local agriculture. Arizona is home to many local co-ops, farmers’ markets and community-supported agriculture programs (CSAs) that can give you access to fresh, seasonal fruits, vegetables, flowers, dairy products and eggs. And, an added bonus is purchasing produce and other grocery staples from these organizations supports our local economy. What could be better than that? Visit localharvest.org/csa to locate nearby CSA programs.

Spring is finally in the air, which means it’s time to embrace the sunshiney season by shedding the winter gloom and any bad health habits you might have picked up along the way. These eight tips are sure to recharge your body and mind for the new season.


Mindful

recognize PoiSonouS PlanTS and STay awayThe beautiful weather may be perfect for a family camping trip, but spending time in the woods increases your chances for running into poison ivy, oak or sumac. Coming into contact with these nasty plants can result in some serious skin irritation and itching and extreme reactions can include fever, blisters, sores and a rapidly spreading rash that may require a doctor’s attention. To recognize and avoid these nasty weeds, visit fda.gov and search ‘poison ivy’ for a helpful, two-page guide.

PracTice waTer SafeTy, regardleSS of your ageRising temperatures in both the air and water make swimming awfully tempting this time of year. We say ‘swim on!’ as long as you’re taking the proper precautions when it comes to water safety. Even though news reports usually focus on children who have drowned in a backyard swimming pool, the Arizona Department of Health Services notes that adults make up about 80 percent of water-related deaths every year.

The best ways to dive into water safety are: • Never, ever swim alone.• Pay close attention to children around swimming pools, bathtubs, decorative fountains, mop buckets and any other areas containing two or more inches of water.• Enroll your children (or yourself) in swimming lessons.• Always use life jackets or other approved personal flotation devices around lakes and swimming pools.

geT your allergieS in cHeckIf you know the warmer weather causes sniffles and a sore throat for you and your family now is the time to get your allergies in check. A quick allergy test at your doctor’s office could help you learn exactly what makes you ‘achoo’ and keeping your seasonal symptoms at bay could be as easy as taking an inexpensive, over-the-counter medication like Zyrtec or Claritin.

Trade The flip-flops for fooT-friendly kicksWhile rubbery thong sandals are convenient, fashionable and temperature-friendly in the warm, Arizona climate, being a flip-flop addict isn’t the healthiest custom. Their flimsy design makes wearers more susceptible to injuries like sprained ankles, stubbed toes, blisters, tendinitis, foot arch pain and stress fractures. If you still feel the need to let your toes make an appearance, visit apma.org for a few supportive sandal options, as recommended by the American Podiatric Medical Association.

Take a walkIt’s no surprise that getting up and moving is good for our health and that walking is one of the most gentle, low-impact exercises you can do. While there are countless benefits of moderate exercise, the Mayo Clinic recognizes that taking a 30 minute stroll every day can help you manage your weight, lower your blood pressure, improve your mood, reduce your “bad” LDL cholesterol and help you build stronger muscles.


Healthy Appetite

Spring is the perfect time to think fresh – especially when it comes to food. Fresh ingredients like protein-packed tilapia fi lets, heart-healthy avocados and antioxidant-rich fruit provide the nutrition and fl avor your body needs to kick start your immune system (and palette) this season. Grab a fork and dig in to some of our springtime favorites!

food Therapywith Bethany lindsey

Want to add some springtime

fl air to your recipe book? Take a tip from Bethany!

Enjoy these fast and easy tilapia tacos with the crisp fl avor of strawberry-tomato salsa.


Healthy Appetite

fast fish Tacos with Scrumptious Strawberry-Tomato SalsaServes: 4Serving Size: 2 tacos380 calories per serving: 6 g fi ber, 26 g protein, 15 g fat

Salsa ingredients:¾ cup strawberries, chopped½ tomato, chopped2 tablespoons fi nely diced red onion¼ Serrano chile, minced (optional) 1 tablespoon cilantro, fi nely chopped1 teaspoon lime juice½ teaspoon kosher salt

Taco ingredients:4 tilapia fi lets, approximately ¼ pound each1 teaspoon of your favorite taco seasoning1 tablespoon extra virgin olive oil8, 6-8-inch fl our or corn tortillas, heated according to the package directions1 avocado, sliced1 cup shredded lettuce or cabbage1 lime, cut into small wedges

directions:1 Prepare the salsa by mixing together all of the salsa ingredients in a medium bowl. Set aside.

2 To make the fi sh, dry the pre-thawed fi lets with a paper towel. Sprinkle with taco seasoning and set onto a plate. Heat a non-stick skillet over medium high heat. Pour in olive oil. When oil is hot, gently add the fi sh to the pan (you should hear a light sizzle), cooking for approximately fi ve minutes and turning once.

3 Remove fi sh from the pan and break each fi let into two pieces. Serve in a tortilla topped with strawberry salsa, avocado slices, and shredded lettuce or cabbage with a lime wedge on the side.

If strawberries aren’t your thing,

substitute them for the same amount of chopped mango

or peaches, instead.

Yum!Yum!Yum!


Healthy Appetite


Bethany Lindsey is a Nutrition Coach and Lifestyle Educator at Arrowhead Health Centers in Glendale, AZ. She particularly enjoys helping people lower their cholesterol, blood sugar and blood pressure

to prevent debilitating illnesses like diabetes, heart disease, stroke and other health-related conditions. She is dedicated to helping people eat healthier, lose weight and overcome obstacles to live better, healthier lives. To request more information, e-mail Bethany at fi [email protected].

chilled fruit Soup with frostyBanana yogurtServes: 8Serving Size: 13 oz190 calories per serving: 4 g fi ber, 2 g protein, 0 g fat

ingredients:5 cups fruit juice (grape, apple, cranberry)2 cups waterOne 8 oz. can of pineapple juice¼ to 1 cup superfi ne sugar (to taste)1 cinnamon stick3 star anise or cloves½ teaspoon lemon zest½ teaspoon orange zest¾ cup frozen mixed berries4 cups mixed seasonal fruit, choppedMint leaves for garnish

for Banana freeze2 large bananas (frozen)¼ cup low-fat vanilla yogurt

directions:1 Place the fruit juice, water, pineapple juice, cinnamon, star anise or cloves, lemon zest, orange zest, and sugar in a stock pot and bring to a boil.

2 Boil the “fruit stock” until reduced by one-half.

3 Strain the stock.

4 Working in batches, place the fruit stock and the mixed frozen berries into a blender and purée until smooth.

5 Chill until cold.

6 Divide the chopped fruit between 8 soup bowls, pour ½ cup of the fruit stock over the chopped fruit in each bowl.

7 Place 2 frozen bananas and ¼ cup vanilla yogurt in a food processor and purée until smooth.

8 Spoon a scoop of the banana cream on top of each soup. Add mint leaves for garnish and serve immediately.

Cool down and refresh yourself with the bold, healthfully decadent aroma of your favorite springtime fruits.

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Weird Science

What do enduring a heart attack, skipping a meal and suff ering from spinal misalignment have in common? They’re all really, really bad for your body. (Duh!) But besides the obvious, what exactly does “bad” really mean? Good question. That’s why we did some digging to uncover the not-so-noticeable eff ects of what happens to your bod when it’s under duress and how to avoid these misadventures before they happen.


Weird Science

Ever heard the term “hangry?” That’s your body’s unfriendly way of telling you (and everyone else) it’s been too long since your last meal. Although calorie requirements vary depending on your gender, age and activity level, the Institute of Medicine notes that not consuming enough calories over an extended

period of time could put you at risk for hormonal dysfunction, hypoglycemia, vitamin deficiencies, anemia, headaches, mood swings, heart failure, osteoporosis, kidney failure, liver failure, poor circulation, or worse. Eeek!

What happens when...

you don’T eaT enougH?

Heart – After a few days, your heart, muscles and internal organs may degrade to form glucose

Skin – Your body may start to dehydrate and lose sodium, potassium, water and electrolytes

Pelvis – Hormonal imbalances may occur in both men and women; women may experience missed or irregular menstrual periods

liver – Low blood sugar, or hypoglycemia, can occur when glucose levels start to decrease in your liver

PrevenT iT! Eat, but eat smart. No two bodies are created equal, so the best place to start is by learning exactly how many calories yours needs. There are calorie calculators all over the internet that can give you a generic estimate of what you need to consume in order to maintain your current weight (for our favorite, visit mayoclinic.com and search ‘calorie calculator’). If you’re trying to lose weight, consult your doctor so the two of you can form a realistic, healthy way to shed extra pounds.

Head – You may experience dizziness, headaches, or fainting


Weird Science


Chest pain, tingling or numbness in your arm, shortness of breath and sweating are all tell-tale signs that your body is under attack. A heart attack, to be specific. Acute myocardial infarction, as it’s medically known, is the result of your heart not getting enough oxygen. When plaque, a buildup of cholesterol and fatty material, ruptures inside your

coronary artery, fast-acting platelets rush to attack the intruding plaque. Unfortunately, those platelets can act as a dam, blocking the oxygen-rich blood your heart needs to survive. The lack of valuable O2 creates a condition called “cardiac ischemia,” which causes a portion of your heart tissue to (gulp) die.

you Have a HearT aTTack?

Heart – Your heart rate increases, platelets and plaque block blood flow and heart tissue dies

lungs – Fluid may pool in your lungs, causing you to feel short of breath

arm – You may feel intense pain in your arm, jaw or other body parts

Stomach – Your nervous system may make you feel nauseated and weak

PrevenT iT! Cardiovascular disease is the leading killer of men and women, and once your heart tissue dies, that portion of your heart will never be as strong. But the good news about heart attacks (yes, we said good) is there are a bunch of ways you can prevent them. The best place to start is by getting up and moving. Ten minutes of brisk exercise every day is all it takes to reduce your risk for heart attack by 50 percent; 30 minutes will reduce your risk by 75 percent. If you’re a smoker, kicking the habit can increase your chances of avoiding a heart attack by 50 percent one year after you quit. Other conditions like diabetes, high blood pressure, high LDL cholesterol, obesity, chronic high stress levels and a family history of heart disease are big threats to your heart health. We recommend setting an appointment with your primary care physician to assess your risk and help you find the best ways to be good to your heart.

forehead – You begin to sweat and your skin can feel clammy

Percentages of people who die within

one year of having their first heart attack:

19% of men26% of women

Source: Centers for Disease Control and Prevention


Weird Science

Your spine has a big job. It protects your spinal cord, supports the weight of your head and limbs, permits and restricts the movement of your bones and muscles, stores important minerals and provides overall stability for your entire body. So naturally, when your backbone is out of whack, that means the rest of your body probably isn’t functioning

properly either. When your vertebrae don’t line up properly, you can experience a slew of unwanted conditions including acute pain, reduced muscle strength, a weakened immune system, discomfort while eating or breathing, depression and decreased concentration.

your SPine iS ouT of alignmenT?

lungs – You may experience a weakened immune system, shortness of breath or increased allergies

legs – Poor circulation in the legs can lead to swollen or weak ankles, leg cramps, varicose veins and cold feet

Pelvis – If your condition progresses, you may begin to have bladder troubles or impotency; women may experience painful or irregular menstrual periods

Stomach/intestines – You might have regular cramps, gas pains, heartburn or indigestion

PrevenT iT! Sounds painful – and it certainly can be – but the tricky part is you may not always notice when a vertebrae or two slip out of place. So how do you prevent a problem when you don’t know if it even exists? Our vote: visit a chiropractor or physical rehabilitation specialist like a physical therapist or massage therapist. These experts spend years learning how every centimeter of your musculoskeletal system works. They are certified to recommend exercises, treatments, medications and adjustments that can help repair your spine.

Head – Headaches, migraines, chronic fatigue, trouble sleeping and mood swings may occur


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Doctor’s Orders


Doctor’s Orders


Doctor’s Orders


Doctor’s Orders

amazingHealTHDr. Natalie Strand talks about winning season 17 of The Amazing Race and breaking boundaries on what is possible when living with a chronic health condition.

imagine paddling a medieval boat across a castle’s moat in england, solving riddles at Stonehenge, decoding foreign languages in ghana, eating a boiled sheep’s head in Sweden, speed skating in South korea…

No, we’re not describing scenes from this season’s most talked-about action movie. These thrilling adventures are actually fl ashbacks of Dr. Natalie Strand’s experiences on season 17 of The Amazing Race. “Nat,” as she is known by millions of television viewers, won the show, took home the grand prize and experienced more adventure in 22 days than most of us will in an entire lifetime. And the kicker is, she did it all while managing a complex disease. If you ask Dr. Strand, nothing is impossible.

Photo courtesy of Natalie Strand, MD.


Doctor’s Orders

The 33-year-old anesthesiologist, pain physician and type 1 diabetic, along with race partner, Dr. Kathy “Kat” Chang, won season 17 of the hit CBS reality television show, The Amazing Race. The competition challenges teams of two to race across the world in a fast-paced, global scavenger hunt, with one backpack each and very little money. In the 22 completed seasons of the show, Nat and Kat were the fi rst all-female team to win the competition and Strand is still the fi rst and only diabetic to ever participate. Consider us amazed.

THe PHySical cHallengeTen countries, four continents, 32,000 miles and a variety of off -the-wall tasks is more physically-grueling excitement than anyone should be asked to take on – especially someone charged with the additional chore of managing a demanding health condition. But for Dr. Natalie Strand, the idea of missing out on such a feat never crossed her mind.

“Kat and I had been fans of the show for a long time so we knew we had to apply,” Strand says. “I knew what a great experience it would be – not only for me, but for the diabetes community, too. I knew the show could be a wonderful platform for

helping people feel empowered. Kat and I wanted to show everyone that physical challenges don’t have to be limitations. I had to prove to myself and the rest of the world that diabetes or any other medical condition can’t keep you from doing the things you want to do.”

Though managing type 1 diabetes presented Strand and her teammate with some unorthodox challenges during the show, Nat and Kat got creative and found inventive ways to keep her health condition from costing them the win.

Since the show’s contestants are only allowed to carry one backpack apiece for the duration of the

“ I had to prove to myself and the rest of the world that diabetes or any other medical condition can’t keep you from doing the things you want to do.”

amazing adventures10 countries, four continents, 22 physically-demanding days and a variety of daring tasks are bound to generate a few adventurous memories. These are some of dr. Strand’s favorite moments from The Amazing Race.

ghana “Going to Africa was a dream come true. Everywhere you looked, there were beautiful women carrying baskets on their heads and school children playing games. It was breathtaking.”

Sweden “Visiting the Arctic Circle was like an out-of-body experience. We saw the famous ice hotel and experienced more adventure than I could have ever

imagined. I’m Swedish, so it was also really cool to see my name everywhere and people who looked like me.”

Bangladesh“Being in Bangladesh was a really powerful experience. Everywhere we went, we saw kids that were hungry or ill and it was very obvious that they didn’t have the vaccinations we have here in America. The experience really made me appreciate healthcare here in the US.”

The finish line“Of course, turning the corner to the fi nish line was one of my best memories. It was surreal to hear we had won after all we had accomplished. It was truly amazing.”


Doctor’s Orders

competition, Nat and Kat’s valuable storage space was spent mostly on diabetic-friendly snacks and insulin pump supplies.

“The Race presented me with some challenges I’d never had to worry about before,” says Strand. “I could be in a new time zone every 24 to 48 hours which made it diffi cult to stay consistent with eating, sleeping and insulin habits – things every diabetic needs to stay on top of. Each leg of the race had us involved in some crazy tasks and competitions, so I never knew what we would be doing when I woke up in the morning.”

Strand recalls taking extra precautions to manage her dietary restrictions and blood glucose. Sometimes, that included checking her insulin levels 10 to 12 times a day.

“When you have a condition like diabetes, you have to pay close attention to nutrition and make sure you’re eating the right things to keep your blood sugar in check. I was exposed to a lot of diff erent cultures so I was eating food I wasn’t familiar with. My doctor and I tried to estimate carbohydrate counts ahead of time to avoid blood sugar variances

Nat and Kat read vigorously as they tried to decipher a clue at the iconic Stonehenge in Wiltshire, England.Photo courtesy of CBS/Jeff rey R. Staab/Landov

Gloucester, MA > England > Ghana > Sweden > Norway > Russia > Oman > Bangladesh > Hong Kong > South Korea > Los Angeles, CA


Doctor’s Orders

– but how, exactly, do you estimate the carb counts in a sheep’s head,” Strand says with a chuckle.

“I did a lot of planning at home before I left for The Race,” says Strand. “I tried to imagine every scenario that could possibly happen and plan for it so I wouldn’t have to make decisions on the fl y when the issue came up. I even had letters in 12 diff erent languages explaining that my backpack was full of insulin needles because I needed them to survive. It’s just like normal life, just in an extreme, compacted sense. I had every resource I needed on me at all times.”

Even though the globetrotting team endured some lofty challenges while they managed Strand’s health condition, Strand says overcoming each struggle led to a much greater success.

“Doing The Race was one of the most challenging things I could do as a diabetic,” says Strand. “There

were so many times I thought we were out for sure. Sometimes, I just wanted to give up. You think ‘I’m so far behind, so what’s the point?’ But that’s when you have to keep going. You have to realize that it’s not over until it’s over. That’s exactly what Kat and I did. And we didn’t just compete, we won!”

inSPiring HoPeLiving with a chronic health condition is not often considered an inspiring challenge, but that hasn’t stopped Strand from using her

ailment to motivate every aspect of her life. Shortly after she was diagnosed with diabetes at age 12, Strand knew she wanted to be a doctor.

“The doctors and nurses who helped me manage my diabetes as a child were so positive,” Strand recalls. “They were so compassionate, warm and understanding and knew how to connect with me during a time of need. They took away some of my fear and it made a huge impact. I always knew I wanted to do the same for others.”

“i’m defi nitely an arizona girl!”even though Strand’s current home is in newport Beach, california, she will always have a special place in her heart for the great state of arizona. az has played a big role in some of her achievements. Pretty cool, if you ask us.

• Grew up in Scottsdale, Arizona, where she fi rst developed dreams of becoming a doctor and helping people

• Earned her undergraduate degree in Molecular and Cellular biology from the University of Arizona

• Attended the Mayo Clinic Medical School, where she earned her MD

• After her residency in anesthesiology at UCLA, she returned to the Mayo Clinic for a fellowship year in interventional pain management

“ You think ‘I’m so far behind, so what’s the point?’ But that’s when you have to keep going. You have to realize that it’s not over until it’s over.”


Doctor’s Orders

During her internship at the Mayo Clinic in Scottsdale, Arizona, Strand recognized her passion for pain management and knew she could relate the struggles and anxieties of chronic pain patients to her own medical challenges as a lifelong diabetic.

“I learned how diabetes aff ected everything from eyesight to heart health to the way you feel overall. I wanted to go into a fi eld that helped diabetes patients feel better and prevent further disabilities, but it was a little too close to home. That’s exactly why I chose pain management. My own personal experiences have really helped me relate to all of my patients, no matter what their condition is, because I understand how diffi cult it can be to live with something you feel like you can’t control on your own. Chronic pain conditions are so similar to diabetes because they can aff ect every part of your life.”

Through her personal struggles and professional experience as an MD, Strand has learned fi rsthand how challenging it can be to live with a chronic

health condition, especially when the disease is not managed properly. Strand notes that it’s common for a mismanaged health condition to result in other illnesses.

“It can be really scary and overwhelming to learn about your condition because you start to realize that your disease could cause a bunch of other problems,” Strand notes. “You think ‘I have diabetes, now what?’ It’s easy to get scared and start looking at all of the conditions that can result from your new diagnosis. For example, diabetes can increase your risk of cardiac disease, kidney failure, balance problems, blindness or another condition called neuropathy that causes painful numbness and tingling. All of these are serious conditions, but if you work with a doctor to manage your disease, having diabetes doesn’t mean you have to have neuropathy, kidney failure or any other complication.”

For those suff ering from a chronic pain condition, Strand recommends consulting a pain management specialist to learn how to prevent or manage the

Emotions soared as Nat and Kat learned they were the fi rst all female team to win The Amazing Race.Photo courtesy of CBS/Rovert Voets/Landov


Doctor’s Orders

pain. She says a quick visit to the doctor’s offi ce can help ease fear and prevent a situation that could worsen over time.

“Whenever you’re faced with a health challenge, there’s a process of accepting it, being mad at it and then overcoming it,” says Strand. “I really want people to focus on what they can do to prevent it. A pain specialist can help you create a plan to control your condition, rather than letting it control you. I see people suff ering for years and then I have a quick fi x for them. Everyone who lives with pain should see a pain management specialist just to make sure they’re not suff ering unnecessarily.”

Strand uses the same tenacity, passion and inspiring spirit in her everyday life that she exhibited during her time on The Amazing Race. She is constantly

researching new treatment options and uses multiple approaches to make sure her patients receive the best care possible.

“I encourage a multidisciplinary plan of care. You may need a good physical therapist, a good occupational therapist, a good family practice doctor,” Strand explains.” Your body is a system, which means in order to treat one part, you have to look at everything as a whole. Sometimes you need lots of people working together to help you.”

Strand often uses a team sports analogy to explain multidisciplinary healthcare to her patients.

“Think of it this way,” she says, “Tom Brady doesn’t play football by himself. He needs a strong off ensive line, a great receiver and a whole

Nat played a typical school children’s game in Ghana, Africa using a metal wheel and stick. Photo courtesy of CBS/Jeff rey R. Staab/Landov


Doctor’s Orders

supporting team. Teamwork is the best way to accomplish things in any case – including healthcare. Medicine isn’t possible with just one person, so it’s important to make sure your doctors work together as a team.”

advenTureSTo comeNow an advocate for diabetes and pain management awareness, Strand uses her life experiences and memories from The Amazing Race to inspire others anywhere she can.

“The Race gave me 15 minutes of fame, which was never in my life plan,” says Strand, “but that’s given me endless opportunities to help others. Most people were really positive about my time on the show and it helped me get more involved in the diabetes community as well as become an educator for all things healthcare.”

Strand continues to use her newfound fame to inspire millions of people through a multi-channel media platform called dLife. Through the dlife.com online

community, fellow-diabetics can fi nd videos, articles and interactive forums, hosted by Strand and a panel of dLife experts, that provide useful advice for dealing with the daily realities of diabetes.

She also works extensively with the Juvenile Diabetes

Research Foundation (JDRF), a global organization created to fund research for and increasingly remove the lifestyle impact type 1 diabetes has on children and their families.

“The show allowed me to connect my diabetes with strength,” says Strand, “and that’s been really powerful. I look at diabetes positively now. The more you share a positive story, the more it positively

more than Just insulinIf not managed properly, diabetes can cause a variety of additional, unwanted health complications, such as:

cardiovascular disease (such as heart attack or stroke) – the leading cause of amputation and death in diabetics

kidney failure – resulting in your body’s inability to process waste and maintain proper chemical balance

Balance issues – that can result in depth-perception issues, falling, extreme injury, hospital visits or worse

retinal damage – causing dry eye syndrome, limited vision or complete blindness

neuropathy – numbness, tingling and painful, electric shock in the legs and feet

“ Diabetes can aff ect every facet of your life, so your fi rst stop should be the doctor. Don’t let doom and gloom blogs on the internet get the best of you because there are a lot of great ways to prevent these issues. Talk to your doctor and learn how you can avoid unnecessary complications.”

dr. STrand’S advice

“ I see people suff ering for years and then I have a quick fi x for them. Everyone who lives with pain should see a pain management specialist just to make sure they’re not suff ering unnecessarily.”


Doctor’s Orders

infl uences. That’s why I share my story wherever I can. I want people to know your disease or pain isn’t a limitation. Just get creative and look at how you accomplish it. Not going to say your condition won’t change things, but it defi nitely shouldn’t hold you back. It can actually make your experience better.”

Strand continues to utilize her positivity and national recognition from The Amazing Race as a platform to increase public awareness about pain management options.

“Many pain patients don’t know that pain specialists even exist,” she says, “so I try to educate as many people as I can about their options for relief. It is a serious and costly public health issue that’s often undertreated and misunderstood. Pain is something no one should live with and the bottom line is that there are a lot of really great options to treat it. My goal is to make sure that information about pain control reaches the patients who need it.”

In addition to inspiring diabetes and pain patients, it came as a pleasant surprise to Strand to learn that many children had also been inspired by her ambitious adventure.

“A lot of little girls may not get much encouragement to pursue careers in the sciences, so I’m thrilled by the letters I receive now from sixth- and seventh-graders thanking me for doing the show,” Strand says. “They love the fact that I am a girl and a doctor who won the competition.”

Winning The Amazing Race is a diffi cult accomplishment to top, but Strand has no intention of slowing down in the near future. So what’s next for this vivacious motivator?

Next spring, she’ll be releasing a book for the American Diabetes Association which will focus on helping women with diabetes. Strand also has big plans for 2013.

“I’m getting married this summer, so that’s the next big adventure. And maybe kids after that will be my next Amazing Race,” she says with a laugh. “I want to keep doing what I’m doing and continue teaching people that they can overcome anything, no matter who they are.”

“ Pain is something no one should live with and the bottom line is that there are a lot of really great options to treat it.”

Nat and Kat dressed in body suits, helmets and skates to complete a speed skating relay.Photo courtesy of CBS/Jeff rey R. Staab/Landov

more on dr. StrandRead additional articles, watch videos and learn more about Dr. Natalie Strand by visiting her website at drnatstrand.com.

online diabetes SupportGet diabetic-friendly recipes, interactive support and useful tips from Dr. Strand and her fellow dLife experts at dlife.com.

local Pain & diabetes reliefFor local, expert information about pain management, diabetes and neuropathy relief, visit Arrowhead Health Centers online at arrowheadhealth.com or call 623-298-1888.


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Doctor’s Orders

Q&a with a chiroYou’ve got questions, he’s got answers. Expert chiropractor, Dr. Bruce Richardson, answers common queries and debunks myths about his craft.

I have heard it said that miracles are blessings that come few and far between. If this is true, I must be a pretty lucky guy. Every day, I see people who had once given up on their quality of life due to chronic pain, gain new hope, become active and resume their favorite daily activities again. But there are still a lot of people who don’t know that their pain and health conditions can be treated with a simple chiropractic adjustment. My mission is to answer your questions about chiropractic care and get you back to doing the things you love.

Q: what conditions do doctors of chiropractic treat?

a: It would take me all week to tell you everything a chiropractor can help with, but we’re best known for treating physical ailments such as headaches, chronic migraines or pain in the neck, mid back, low back, shoulder, wrist, hip, knee, and ankle. But did you know that if seasonal allergies are keeping you from enjoying the beautiful spring weather, a chiropractic adjustment, working in conjunction with your normal

allergy treatment, can help relieve sinus pressure headaches? Chiropractic optimizes your brain’s ability to deliver information to and from other parts of your body, which means all of your body’s functions – not just pain – may improve with an adjustment.

Q: How does chiropractic work?

a: Systems in your body are similar to a domino effect. When one part isn’t working properly, it causes another to break down, too. That means, if you lose motion in a joint like your shoulder,

that loss of motion causes the surrounding muscles in your back, neck and arm to strain and swell. When inflammation increases, you experience pain. And when your shoulder hurts, you tend to avoid using it, which means you’ll have to cancel the round of golf you were looking forward to. Bummer. This nasty chain of events is called the Pain-Spasm-Pain Cycle. Chiropractic helps by focusing on the cause of the pain, rather than the symptoms. Often times, an adjustment can break the sequence of pain and restore normal function to the


Doctor’s Orders


Dr. Bruce Richardson is the lead chiropractor and rehabilitation specialist at Arrowhead Health Centers in Surprise. He has over 19 years of experience as a physical manipulation expert and belongs to the National Board of Chiropractic Examiners and the American Board of Independent Medical Examiners. When he’s not treating patients, you can fi nd this former New Mexico bull rider heading to a dirt bike race or mixed martial arts event.

PAIN-SPASM-PAINCYCLE

Pain

Guarding

Muscle Spasm& Inflammation

Restricted Mobility

Muscle Weakness

Loss of NormalFunction

Anger, Frustration,& Helplessness

PAIN-SPASM-PAINCYCLE

Pain

Guarding

Muscle Spasm& Inflammation

Restricted Mobility

Muscle Weakness

Loss of Normal

Anger, Frustration,& Helplessness

area so your discomfort can decrease over time.

Q: once i start getting adjusted will i have to continue that for the rest of my life?

a: Of course you won’t have to… but you may want to! Ever heard the phrase ‘absence makes the heart grow fonder?’ As cliché as it may sound, that feeling often happens with chiropractic. After you’ve experienced a series of regular chiropractic adjustments, your whole body feels better

because it’s working optimally. If you stop, it doesn’t take long to remember that you felt better when your spine and internal systems were aligned.

Q: How often should i get adjusted?

a: Your condition and the complicating factors you have will determine how often you should

be adjusted. If you were seriously injured in a car accident, for example, your doctor may recommend an adjustment as much as three to four times per week. But if you’re not treating for any specifi c condition, most chiropractors agree that an adjustment every two weeks is all you need to keep your body functioning properly.

Have more questions about chiropractic? E-mail Dr. Richardson at [email protected] or call a member of Dr. Richardson’s team at Arrowhead Health Centers at 623-334-4000.


Vitality

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

mommy knows Best

Can a smartphone app keep your

family organized and healthy?


Vitality

When my fi rst daughter was born 10 years ago, I quickly realized, as many fi rst time parents do, that her health and wellbeing were suddenly the most important priorities in my universe. I never missed a doctor’s check up or forgot to prepare a healthy breakfast. But fast forward a decade and now I have four girls, a husband – and oh yes, myself – to care for. Experience has showed me, regardless of how big or small my brood gets, keeping schedules straight for my immediate and extended family can be a daunting task. Through a lot of trial and error and, a few… let’s call them “learning experiences,” (like showing up to a doctor’s appointment on the wrong day or sending my 2-year-old to daycare wearing two diff erent shoes) I realized embracing the chaos of parenthood and becoming a “momager” of my family is the best way to take care of the people I love most.

keePing your family coziI am not a naturally organized person. In fact, sometimes I feel like I’m just one bad day away from becoming a hoarder. So when I was charged with transforming my chaotic household to a neat and orderly utopia, I knew I would need some help. After a series of trials, I learned becoming organized requires

a little bit of time, the commitment to keep up with it, and a secret weapon disguised as a free smartphone app called Cozi.

Of all the family calendar applications I’ve downloaded over the years, Cozi has, without a doubt, worked best for my family. I’m able to build a master schedule for my entire family – this means, I can see school projects, doctor’s appointments, meal plans, soccer practices and family events all on the same calendar. And the versatility doesn’t stop there. Cozi is available for iOs, Android and online. While I’m using Cozi to plan dinner from my home computer, my husband can access the family schedule from his Droid while he’s at work and my oldest daughter can confi rm that she has gymnastics after school from her iPad.

Events are easy to enter and each one can be assigned to a specifi c family member. Each person is color coded on the master calendar, which is essentially like having a bird’s eye view of everyone’s schedules from


Vitality

a single screen. You can also program Cozi to send an e-mail to everyone in the family at the beginning of the week, which helps communicate schedules ahead of time, ultimately eliminating excuses for missed events or unmet goals. In other words: music to mom’s ears. The free version of the app also has a space for organizing weekly meal plans and shopping lists so you can make sure your family is getting the nutrition they need. No wonder Cozi was recently voted ‘#1 app for moms’ by the Circle of Moms online community.

An added bonus is that I’m finding I can use Cozi to help me meet my 2013 resolution of maximizing my family’s health, fitness and wellness. Managing a healthy family can be much like setting a weight loss goal: if you don’t map out each detail and stick to a

schedule, it’s difficult to stay on track. The best success comes from careful planning and simple organization, and Cozi helps me stay focused and motivated.


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.

cozi checklistEach family has different needs, but I’ve found the happiest homes incorporate health, fitness and safety on a regular basis. Adding these items to your routine (and Cozi calendar) takes less than an hour each week and will save your family time and hassle in the long run.

make a doctor date: Set aside a few minutes to schedule checkups, chiropractic adjustments, immunizations, physical exams, dental appointments and eye exams for the year. Making appointments ahead of time will give you peace of mind that your family’s health needs will be taken care of.

chow down: Create a basic meal plan at the beginning of each week. This step will not only guarantee that you are preparing healthy, well-balanced meals and snacks for your family but it will also save you money on grocery bills and eating out.

Share the Health: Take an active role in caring for others. Drive a parent to a physical therapy appointment, take your neighbor to get their hearing checked or attend a local health seminar with a

friend. Helping others with their health will put wellness at the forefront of your mind and set a good example for other family members at home.

Think Small: Choose a small cleaning project each week, like scrubbing the refrigerator, organizing the pantry, dusting the ceiling fans or changing out the air filters. Remembering these odd jobs will help cut down on allergies and choosing one each week won’t make them seem like such a chore.

Sneak in Some exercise: Get the entire family thinking fitness without knowing it. Enroll the kids in sports, frequent the neighborhood park for playtime, take a yoga class with your spouse or plan a family hike on the weekend. Fun, physical activities rarely feel like exercise and doing them together will create long lasting family memories.

Be Safe: Take a local CPR training course, replace the batteries in your smoke detectors or tour your home for child-proofing opportunities. Making time for a few safety precautions will help you spend less time worrying and more time enjoying your family.

Is Diabetes a Part of Your Life?

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

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

You may qualify for this study if you:

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

weeks or more

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

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


Vitality

ResolutionrevoluTion

A mere 8% of Americans who make New Year’s resolutions actually follow through with them, according to a recent poll by the University of Scranton. These Healthstyle readers are putting the kibosh to that measly statistic and raising the bar for resolution-makers everywhere. Way to go, Healthstylers!

My New Year’s resolution is to be a better me overall and I’ve decided to start with my health. I started a weight loss program called FirstLine Therapy at Arrowhead Health Centers and I’m having a great experience! My FirstLine Therapy coach and I have been working together to create menus, workout plans and lifestyle changes that will help me achieve my goals. I’m determined to be back to my normal size and enjoy the Arizona summer in a cute sun dress!

-maggie r.

I was recently diagnosed with rheumatoid arthritis, a condition that makes it painful to do my job as a massage therapist and physical therapy technician. Since the New Year, I have been preparing vegetarian-friendly smoothies every day. I blend fruits and vegetables containing vitamins and nutrients that help alleviate pain and infl ammation like fresh ginger root, apples, oranges, coconut milk, baby spinach and more. It has been working quite well, allowing me to continue working with RA, using my hands to heal others in physical therapy. I’ve been able to manage my pain more eff ectively and I can already see the diff erence!

-ajsa a.

My little sister and I began a commitment to run and work out as often as my schedule will allow. Her goal is to be fi t in time for an upcoming trip to London & my goal is to get my Crohn’s disease under control. I’m really glad we’ve been able to keep this resolution because we’re both already feeling healthier and better about ourselves!

-megan Q.

Like a lot of people, my resolution has been to lose a little weight. I committed to a low-carb diet and, so far, I’ve lost 45 pounds! It was diffi cult at fi rst, but I’ve learned that if you put your mind to something and really want it, you just have to make it happen. I’m so happy I’ve kept my resolution and I feel great!

-leah e.

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Healthstyle Magazine - Spring 2013