living healthy eureka
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Advertising director: Shonnie Bradbury [email protected] 707-441-0522 Editorial director: Denise Gee [email protected]TRANSCRIPT
Living Healthy l 1
eureka, california
May/June 2009
Humboldt County HikesAnd the gear to pack
Tips from AN ArCATA TriAThleTeGet in shape, feel great
Eat for More Energy 14 surprising power foods PLUS:
eureka people, places, and
events
Work Out Smarter
Avoid these top mistakes
Secrets to a Better Memory
iPhone Fitnesshealthy apps to try
pamper Yourself!Gourmet-inspired spa treats
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• Blister Packaging Available for Nursing Home Patients and
Customers with Special Needs.
• Ostomy Supplies Available, Including Medi-Care Billing.
• Diabetes Consultation Available with a Certified Diabetes Educator
(C.D.E.) on Staff.
• Diabetes Shoppe Specialty Products Available, Including
Sugar-Free Products.
• Medi-Care Billing for Diabetes Supplies (Strips and Lancets).
• Shingles, Depo-Provera, Flu Shots, Pneumonia Shots, and other
immunizations are available from our certified injection specialists.
• Emergency Contraception Prescribing Available.
• Free Blood Pressure Monitoring.
• Home Health supplies including walkers, canes and bathroom aides.
2515 Harrison Avenue • Eureka, CA 95501 (Across from St. Joseph Hospital)
(707) 443-7086
525 5th Street • Eureka, CA 95501 (Downtown Eureka) • (707) 443-1614
After Hours Emergency Phone Number • (707) 443-8452
We Provide Extra Services For You That Larger Pharmacies Don’t Have Time For!
Your Source for Quality Prescription Services and Fine Patient Consultation including Diabetes Educa tion.
Cloney’s was voted “Best Pharmacy of the North Coast for 2006” by the Times-Standard readers!
We Have Two Locations to Serve You:
Circa 1931
Cloney’s Pharmacies Serving Humboldt County for over 80 years.
Free Delivery to the Eureka Area.
Cloney’s Red Cross Pharmacy
Cloney’s Prescription
Pharmacy
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Always talk to your doctor before trying any medical advice.
Living Healthy Is Produced By:
editoriAl direCtor
Denise [email protected]
editor
Laurie [email protected]
Published for The Times-Standard Company
PublisherDave Kuta
GrouP AdVertisinG direCtorShonnie Bradbury
disPlAy AdVertisinG direCtorZach Harrington
930 Sixth St.Eureka, California 95501
707/441-0500times-standard.com
No More Cheating!
T imes are tough, and just between us, I’ve been letting things slide, especially when it comes to my health. This past week I tried getting
by on more caffeine and less sleep. Missed yoga (again). Rescheduled my annual checkup. And there’s this weird thing I keep meaning to call my dentist about—as soon as I have five minutes.
It’s tempting to cut corners when you don’t have much time. Or money: Pricey gym memberships, healthy groceries, and even a doctor’s co-pay can feel like luxuries when you’re trying to spend less.
Trouble is, cutting back at the expense of your health doesn’t work. Skimping on exercise, sleep, and good nutrition now can wreak havoc on your heart later. And putting off doctor visits and tests can lead to real scares down the road.
That’s why we created Living Healthy. It’s packed with simple ideas on how to look and feel your best, from bonding with your pooch to adding a new fitness app to your iPhone—plus helpful resources in your own backyard.
Of course, if you’re one of those annoyingly together types who always manages to work out, eat smart, and get enough rest, well, hats off to you. But if, like me, you feel like you could use a little help now and then, read on. These pages are for us.
Sincerely,
Laurie HerrEditor, Living Healthy
laurie Herr is the former managing editor for Health magazine and Health.com, two leading resources known for their accurate and trusted health and medical information. Most recently, she was the executive editor of ELDR, a national magazine for seniors. With more than 10 years of experience, Herr is a frequent contributor to other major Web sites and publications including Spry, Health, Healthline.com and BHG.com, the Web site for Better Homes and Gardens.
Photo by Ann Wade Parrish; hair: Thomas Moore; makeup: Kathryn Shields
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Please join us!
Want to know the latest about construction at SJH?
visit www.stjosepheureka.org - there you can watch an online tour of the completed
expansion, or call the Construction Update line at 269-3650.
Please join us!for a dinner & auction in support of
St. Joseph Hospital’s Blueprint for Excellence construction project.
Thursday, June 25th, 5:30 pmBaywood Golf and Country Club, Arcata
Don’t miss out on this great dinner and your chance to bid, and take home, some wonderful auction items - all benefiting the Blueprint for Excellence construction project
at St. Joseph Hospital.
Baywood Golf and Country Club will cater a delicious dinner beginning at 5:30 pm, followed by both a silent and live auction.
Sponsorship opportunities are still available! Please call the St. Joseph Hospital Foundation office at 269-4200 today to reserve your spot!
Sponsorship opportunities include table sponsorship for $700, and individual for $50.
CoNTeNTs May/June 2009
GooD NeWs
6 Living Healthy Now Fitness apps for the iPhone, eat smart with a Mediterranean diet, 2009 fitness trends and more.
NUTriTioN
8 Superfoods: Eating to Live Longer Essential foods that offer exceptional benefits.
fiTNess
10 Avoid the Biggest Workout Blunders Bad exercise habits and how to change them for the better.
GeAr
16 Top Summer Hiking Gear Essential items to pack for your trail adventures.
17 Three Great Humboldt County Hikes
loCAl spoTliGhT
18 Mike Pigg, Former Professional Triathlete The Arcata resident talks about training in the local landscape.
miND
19 5 Ways to Strengthen Your Brain Everyday exercises to keep your mind sharp as you age.
loCAl eVeNTs
22 Upcoming Health-Related Events in and Around Eureka
DireCTorY
24 Local Dentists
liViNG heAlThY CheCKlisT
26 Creative Ideas to Change Your Lifestyle Today
relATioNships
12 Can Pets Help Keep You Healthy? Exploring the Human-Animal Bond Research points to reasons why pet owners have better mental and physical health.
BeAUTY
14 Food-Inspired Spas: Hot New Treatments Add Some Culinary Flair to Relaxation Spas add different foods to their menus of treatments.
15 Give Yourself a Home Spa Treatment Simple items in your kitchen can create relaxing home therapies.
WellNess
20 Using the Internet to Help Find the Best Doctor Web sites have become valuable resources in searching for the right physician.
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iFitness: This digital personal trainer has easy-to-follow tutorials on more than 150 unique exercises. Search by the body part or individual muscle that you want to focus on and find specific exercises. Users can also create customized workout routines and then track progress over time to evaluate their results.Nutrition Menu—Calorie Counter: Access nutritional information for more than 63,000 items that include both common foods for at-home meals and menu items from popular restaurants. A dietary calculator measures calories, fat, carbs, serving size and other details that help you make healthy eating choices.
mindWave: Using binaural tones—stereo sound transmissions that vary in tone or pitch—you can sink into your own personal state of Zen. Different programs focus on different ways to relieve stress and soothe your brain waves, from deep medita-tion to headache relief. A unique application to sharpen your mind. Natural Cures: Integrate natural therapies into your life through insight from world-renowned integrative physician and author Jacob Teitelbaum. Health conditions are listed in an A-to-Z format with clear advice on uses of natural elements to address them. Other features include weekly health news updates and a directory of natural health physicians in your area. n
Eat like a Greek. Is this really a good idea? The
results of a new study from Columbia University
Medical Center suggest that adopting a diet rich in
fruits, vegetables, fish and olive oil may help the
brain remain sharp as it ages and reduce the risk
of developing Alzheimer’s disease. Dr. Niko-
laos Scarmeas, an assistant professor of neurol-
ogy at Columbia, lead the study that evaluated
more than 1,800 people with an average age of
77 years old.
The researchers divided the participants into
three groups: those who adhered somewhat or
not at all to the Mediterranean diet,
those who adhered moder-
ately to it, and those who
adhered regularly.
“As compared to the group that ate very little or
not at all of the Mediterranean diet, those who ate it to a
moderate degree had 17 percent less risk of developing
mild cognitive impairment (marked by forgetfulness
and difficulty concentrating),” Scarmeas said. “Those
who adhered a lot had a 28 percent less risk of develop-
ing mild cognitive impairment.”
It’s not known exactly how the diet may help keep
the brain healthy, but one possibility is that it might
reduce inflammation, which plays a role in brain dis-
ease. Or it might work by improving cardiovascular
risk factors such as high cholesterol, Scarmeas said.
One of the other main benefits of this type of diet
is thought to be the prominent use of olive oil, which
unlike the high amounts of animal fats typical to the
American diet, lowers cholesterol levels in the blood. n
The One Diet That Feeds Your Body and Mind
Although everyone knows that money
can’t buy happiness, purchasing life
experiences instead of material possessions
may increase your well-being, new
research suggests.
In a study that asked more than
150 older college students to rate a recent
purchase intended to make them happy,
researchers found that people were more
satisfied with purchases of life experiences,
such as a trip to the beach or a meal.
There are likely a few reasons this is
true, said study co-author Ryan Howell,
an assistant professor of psychology at
San Francisco State University. One may
be that purchasing life experiences often
brings someone closer to another person
and satisfies a natural human need to be
connected to others. Another reason is that
experiences provide “memory capital” that
you can draw on in less happy times.
“I think there’s real value in the
idea that memory is really the only
thing you can take with you. And, social
connectedness definitely creates more of
an imprint, perhaps making the purchase
more salient, because you shared it,”
said Katherine L. Muller, director of the
cognitive behavior therapy program at
Montefiore Medical Center. n
Popular Fitness Trends in 2009Wondering what the latest fitness crazes are in 2009? The American Council on Exercise released results of its annual survey that asked personal trainers, fitness experts and other health specialists about what they see as top exercise trends for the coming year. Here are a few highlights from the survey:
Boot Camp-Style WorkoutsBoot camp workouts remain extremely popular because they provide a total-body workout that’s varied, fun and challenging. In addition to great cardiovascular activity, muscles are strengthened through high- and low-intensity exercises such as pushups, squats and lunges.
Specialty Dance ClassesDance-based classes are all the rage and examples include Zumba, a fitness program inspired by Latin dance that combines South American rhythms with cardiovascular exercise. Classes for Bollywood, Afro-Cuban and other exotic dance styles have also grown in popularity thanks to shows such as “Dancing with the Stars” and “So You Think You Can Dance. ”
KettlebellsThe reason for the surge in kettlebell training is that it gets back to basic training that requires functional, whole body fitness. Kettlebells require an individual to focus on whole-body conditioning because lifting and controlling them forces the entire body, particularly the core, to contract as a group, simultaneously developing strength and stability.
Technology-Based FitnessFrom iPods to Cardio Cinema to exergaming (i.e., Wii Fit, Expresso Bikes) the latest in technology will con-tinue to infuse itself in all aspects of fitness. Look for 2009 to provide more interactive video games that provide fitness benefits, as well as new inventions to make exercising a more engaging experience. n
Breast Cancer Detection Goes Digital
It seems that everything in the world is becoming digital, and now, mammograms are utilizing the latest technology to offer an enhanced way for doctors to detect breast cancer. Instead of being recorded using traditional X -ray film photography, digital mammograms produce computer images that can be magnified or manipulated to help radiologists view the details. Another benefit with this approach is that these images can be stored electronically and transmitted to other locations with ease.
Both digital and film mammograms can detect breast cancer at an early stage, but according to the National Cancer institute, digital mammography is better than film mammography at finding cancers in:
• Women with dense breasts. About 40 percent of women who undergo screening mammography have dense breasts.
• Women younger than 50, regardless of breast density.
• Women who had their last menstrual periods within 12 months of their mammograms.
Guidelines for Breast Exams From the American Cancer Society:Breast self-exams (Bse): These are an option for women starting in their 20s. Be sure to have your nurse or doctor explain the proper method for a BSE and check to make sure that you are doing it correctly. Clinical breast exams: Women in their 20s and 30s should have clinical breast exams as part of a regular exam by a health expert, at least every 3 years. After age 40, women should have a breast exam by a health expert every year.mammograms: Women over 40 should have a mammogram every year and continue to do so as long as they are in good health.
Try These iPhone Health Apps Today Did you know your iPhone can help you feel great? Download the following applications at www.apple.com/iphone/appstore and start using technology to improve your health.
NOW What You Do Is More
Important Than What You Have
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pumpkinwalnuts
oats
Superfoods: eating to live longer
Superfoods are foods you can eat that will lower your cholesterol, clean up your blood stream, help lower your blood pressure, improve your memory and reduce inflammation in your joints.
Grocery List
BEANS: Dried, natural or canned, beans on average have the highest fiber content of any unaltered food.
BERRIES: Berries in general have the highest amount of nutrients of any food and blueberries are at the top. Other nutrients, such as phytoflavinoids, potassium and vitamin C, enhance the berry’s anti-inflammatory benefits.
BROCCOLI: You should have listened to mom. The nutrients are immense with minimal cooking. But try to steam them rather than boil the life out of them.
OATS: The soluble fiber acts like a sponge in your digestive tract, soaking up the substances that become cholesterol in your blood stream.
ORANGES: Better than just orange juice, the whole fruit provides a bunch of vitamins, including vitamin C, in the way you’re supposed to take it.
PUMPKIN: This one is a surprise to most people. Look for cooking pumpkins and use them for anything you’d use in a recipe for squash or root vegetables.
SALMON: While salmon, pound for pound, has more calories than lean beef, the Omega 3 fats keep the gunk in your blood stream from making blood clots, helps the joints and helps with memory by cleaning out the brain’s blood vessels.
SOY: This one is both lauded and under attack because new information is challenging the value of soy products, especially soy milk. But in its raw form, it can be cooked into food the same as you would barley or beans.
SPINACH: When you get your dinner salad at a restaurant, ask for a spinach salad, which is high in
By Harry Jackson Jr. Superfoods provide a lot of life-enhancing nutrients and positive effects without the life
abbreviating add-ons such as saturated fat, too much sodium, and no fiber. Eating more of these foods will help you feel better, have more energy and prevent disease. Remember any food is a package, a bunch of cause-and-effect nutrients that work together with your body chemistry. And scientists have just scratched the surface of what’s going on. This means eating more of these foods rather than buying high-potency food supplements is the best choice.
• 4 (6-ounce) wild salmon fillets• ½ large pink grapefruit (sectioned with membrane removed), diced• 2 Tbsp. red onion chopped finely• 1 jalapeño pepper, chopped• 1 tsp. honey• 1 Tbsp. lime juice• 1 cup wild organic blueberries, thawed• 2 Tbsp. chopped fresh cilantro• Sea salt and organic black pepper to tasteDirections:Preheat the broiler or prepare the grill and oil the grate.Broil or grill salmon for 6 to 8 minutes or until just done.Mix all the other ingredients just before serving, and spoon salsa over salmon or serve on the side.
Broiled or Grilled Wild Salmon with Blueberry-Cilantro SalsaMakes 4 servings Recipe courtesy of British Columbia Salmon Council
nutrients, rather than the iceberg lettuce which has just a few more nutrients than water.
TEA: Green or black tea has its benefits, but read up. Tea isn’t for everyone, considering the caffeine content of black tea.
TOMATOES: As long as the tomato or tomato product is red, it contains the nutrient that’s linked to fight-ing cancer. Even tomatoes that have been cooked in high heat keep that nutrient, unlike other fruits.
TURKEY: Take off the skin and turkey breast is among the cleanest sources of protein available.
WALNUTS: In the nut family, walnuts are the most healthy considering the Omega 3 fats, fiber and other nutrients. But you neutralize that in black walnut ice cream ... sorry.
YOGURT: A source of calcium, yogurt and other milk products are known to help with weight loss. You
don’t want the forms with a lot of sugar and flavor-ing, but even those are better than nothing.
HONORABLE MENTION: Don’t forget pomegranates, avocados, pears, real cocoa, dark chocolate, dark green vegetables, yams, whole grains and citrus. n—McClatchy Tribune Information Services
10 l May/June 09 Living Healthy l 11
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sKippiNG meAls“Food is more than something to stop your hunger,” says Edith Hogan, registered dietician and member of the American Dietetic Association in Chicago. “It is the fuel you need to provide you with the nutri-ents and energy you need for exercising.” Here’s what will happen: You’ll short-circuit your workout before you begin if you don’t eat a balanced meal. The three keys to a nutritionally balanced diet for active people are variety, moderation and wholesomeness, Hogan says. The average person will consume at least 1,500 calories a day, but active women might need 2,000 to 5,000 calories, depend-ing on their age and size.
fAiliNG To hYDrATe“You should always drink before you get thirsty because by that time, you have already lost 1 percent of your body weight,” Hogan says.
Drink 10 ounces of water for every 15-20 min-utes of strenuous exercise. Some people
might think this is too much water to drink, but it is essential to replace fluid
lost through heavy sweating to keep your body working efficiently. And don’t worry; water doesn’t cause stomach cramping as once thought,
Hogan says. Water is necessary to transport nutrients and oxygen
throughout the body and take away waste material.
iGNoriNG YoUr WArm Up
Warming up and cooling down is not the waste of time you may think it is. “For those who want to lose weight, it is important to do a good, gradual warm-up to maximize the effectiveness of the work-out,” says Dr. Cedric Bryant, chief science officer
at the American Council on Exercise in San Diego. “Don’t put yourself at risk of injury by stopping vigorous activity quickly. Pulled muscles, soreness and blood pooling can all be symptoms of failing to cool down properly.”
Here’s what you’ll gain from warming up:
• Efficient calorie burning by increasing your core body temperature
• Faster, more forceful muscle contractions
• Increased metabolic rate, so oxygen is delivered to the working muscles faster
• Fewer injuries by improving muscle elasticity and muscle control
• A longer, more comfortable workout because all your energy systems are able to adjust to exercise
• Better mental preparedness for higher intensities by boosting your arousal and focus on exercise
Before running, you should walk for about five minutes and spend another five minutes stretch-ing your legs. Before lifting weights, warm up your entire body with calisthenics, and then stretch a wide range of upper-body muscles. Cooling down should include light calisthenics and prolonged stretching of the body parts that received a heavy workout.
rUNNiNG WiTh YoUr Arms Too hiGhYour arms should be at your sides; otherwise you’ll wear yourself out at a faster rate and increase your risk of shoulder and neck tension during and after exercising.
slAppiNG YoUr feeT oN The pAVemeNT or TreADmillRun in a manner that absorbs shock effectively. Your feet should roll forward from the heel to the ball of each foot, and avoid bringing them down flat or run-ning on the balls of your feet.
Avoid the Biggest Workout Blunders
By John Ellis IV
Not enough water, too little stretching and lack of diversity top the experts’ lists of mistakes the amateur athlete makes when exercising.
holDiNG hANDrAilsDon’t hold the handrails on a treadmill. This will adversely affect your natural walk and burn significantly fewer calories.
lifTiNG Too fAsTWeights should be lifted with strength, not momentum. Spend several seconds lifting the weight and lowering it rather than relying on leverage and gravity. Start with low weight, and gradually lift more in increments of 5 or 10 pounds. “If you don’t use good form, you can injure yourself severely, particularly with weight lifting,” says Jennifer Lawler, author of Weight Training for Martial Artists.
BreAThiNG iNCorreCTlY“Good form in exercising also requires good breathing,” Lawler says. “If you don’t follow proper breathing techniques, you can cheat yourself [out] of the best workout because you won’t get enough oxygen, and you will tire easily.”
fAiliNG To Cross-TrAiNSticking to an exercise routine over a long time will help you chart your progress, but make sure to plan enough variety for your fitness program. Aside from prevent-ing boredom, proper cross-training will help you work a full range of muscles and prevent repetitive-stress injuries. “When you do the same thing all the time, you are putting the same stresses on your joints,” says Richard T. Cotton, chief exercise physiologist for the Ameri-can Council on Exercise. “Then there is a higher risk of injuring yourself if you only do one type of exercise.” Cross-training also means varying the intensity of your workout throughout the week. You may choose to do three types of 30-minute workouts each week, or change the type of workout on a weekly basis. “Do what you feel like, but do something, and don’t do the same thing all the time,” Cotton says. n
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P eople and animals have a long history of living together and bonding. Perhaps the
oldest evidence of this special relationship was discovered a few years ago in Israel—a 12,000-year-old human skeleton buried with its hand resting on the skeleton of a 6-month-old wolf pup. “The bond between animals and humans is part of our evolution, and it’s very powerful,” says Dr. Ann Berger, a physician and researcher at the National Institutes of Health (NIH) Clinical Center in Bethesda, Maryland.
Today animal companions are more popular than ever. The pet population nationwide has been growing dramatically for nearly a half century, from about 40 million pet cats and dogs in 1967 to more than 160 million in 2006.
“When you see how long we’ve had pets in our lives, and how important they are to us today, I think it’s amazing that the study of human-animal interactions is still so new,” says Dr. Sandra Barker, director of the Center for Human-Animal Interaction at Virginia Commonwealth University.
“Researchers have only recently begun to explore this wonderful relationship and what its health benefits might be.”
Pets Add to Better Physical and Mental Health“The general belief is that there are health
benefits to owning pets, both in terms of psychological growth and development, as well as physical health benefits,” says Dr. James Griffin, a scientist at NIH’s Eunice Kennedy Shriver National Institute of Child Health and Human Development in Bethesda, Maryland. “But there have been relatively few well-controlled studies. That’s the state of the science, in a nutshell.”
Some of the most well-designed studies in this field suggest that four-legged friends can help to improve our cardiovascular health. One NIH-funded study looked at 421 adults who’d suffered heart attacks. A year later, the scientists found, dog owners had a better chance of living than those who did not own dogs, regardless of the severity of the heart attack.
Can Pets Help Keep You Healthy?
You take good care of your pet, but what has your pet done for you? Now, a small but growing body of research suggests that owning or interacting
with animals may improve your health and even help you live longer. Here’s how.
Exploring the Human-Animal Bond
Another study looked at 240 married couples. Those who owned a pet were found to have lower heart rates and blood pressure, whether at rest or when undergoing stressful tests, than those without pets. Pet owners seemed to have milder responses and quicker recovery from stress when they were with their pets than with a spouse or friend.
Several studies have shown that dog owners may get more exercise and other health benefits than the rest of us. One NIH-funded investigation looked at more than 2,000 adults and found that dog owners who regularly walked their dogs were more physically active and less likely to be obese than those who didn’t own or walk a dog. Another study supported by NIH followed more than 2,500 older adults, ages 71-82, for three years. Those who regularly walked their dogs walked faster and for longer time periods each week than others who didn’t walk regularly. Older dog walkers also had greater mobility inside their homes than others who participated in the study.
Other research suggests that pet ownership may hold special benefits during childhood. “When children are asked who they talk to when they get upset, a lot of times their first answer is their pet,” says Griffin, an expert in child development and behavior. “This points to the importance of pets as a source of comfort and developing empathy. In fact, therapists and researchers have reported that children with autism are sometimes better able to interact with pets, and this may help in their interactions with people.”
The Use of Pets in Therapy ProgramsSeveral research teams are examining the
potential benefits of bringing specially trained animals into clinical settings. These animal-assisted therapies are increasingly offered in hospitals and nursing homes nationwide. Although there is little solid scientific evidence confirming the value of this type of therapy, clinicians who watch patients interacting with animals say they can clearly see benefits, including improved mood and reduced anxiety.
“You can see the difference it makes in so many of these patients when the dog is at their bedside,” says Berger, who works to relieve pain in patients with life-threatening illnesses at the NIH Clinical
Center. “Our patients are often here for a long period of time. I think the dogs add a bit of normalcy to a very difficult situation. The dog will sit calmly, and the patients don’t have to talk to anyone. They can just pet. I think this helps with some of the suffering.”
Berger and Barker recently wrapped up a preliminary clinical study looking at how well animal-assisted therapy relieves distress in hospitalized cancer patients coping with pain. The data have not yet been analyzed, but the researchers hope it will serve as a launching point for future investigations into how pets can provide health benefits.
“I think we’re just at the tip of the iceberg in terms of what we know about the human-animal bond and its potential health benefits,” Barker says. “This area is primed for a lot of research that still needs to be done.”n—Article adapted from the National Institutes of Health’s “News in Health”
Man’s best friend may help you make more human friends, too.
Caring for Your Dog: The Top 10 Essentials
1. Outfit your dog with a collar and ID tag that includes your name, address, and telephone number.
2. Follow local laws for licensing your dog and vaccinating him for rabies.
3. Follow this simple rule—off property, on leash. 4. Give your dog proper shelter. A fenced
yard with a doghouse is a bonus, especially for large and active dogs.
5. Take your dog to the veterinarian for regular check-ups.
6. Spay or neuter your dog. 7. Give your pooch a nutritionally balanced
diet, including constant access to fresh water.
8. Enroll your dog in a training class. Positive training will allow you to control your companion’s behavior.
9. Give your dog enough exercise to keep him physically fit (but not exhausted).
10. Be loyal to and patient with your faithful companion.
Information courtesy of the Humane Society of the United States (hsus.org).
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New Treatments Add Culinary Flair to RelaxationBy Beth Kujawski Starving to be pampered? Hotel, resort and day spas around the globe are serving up
relaxation therapies that seem like something whipped up by a pastry chef. And it seems patrons can’t get their fill of food-based spa treatments.
P eople love knowing that what they are putting on their skin is safe enough to eat,”
says Kate Weinberg, director of skincare at Oasis Day Spa, New York, which offers a Pumpkin Pie Body Treatment complete with a brown-sugar scrub ($150). The trendiest foods for spa products are pome-granates, ingredients derived from wine or grapes, and indigenous edibles of all sorts.
The popularity and proven health benefits of antioxidant-rich foods have led to their proliferation in spa-product formulas. “But are the benefits from topical products equivalent to ingested foods? Prob-ably not,” says Dr. Brooke Jackson, dermatologist and founder of the Skin Wellness Center, Chicago. The doctor’s orders: “Relish your spa treatment. Just make sure to have a glass of red wine, some dark chocolate or some blueberries afterwards.” n
Pecan and Brown Sugar Manicure ($40) featuring an exfoliating scrub made with finely ground Texas pecans; Mokara Salon & Spa, Mandalay Hotel, Las Colinas, Texas.
Pomegranate Pedicure Glow ($60): a fruity, exfoliating scrub followed by flawless paint ap-plication; Gansevoort Spa & Lounge, Hotel Gan-sevoort, New York.
Caviar and Champagne Facial ($195): a marine mask made of protein-rich fish-eggs followed by a refreshing flute of bubbly; Revive Spa, JW Marriott Desert Ridge Resort, Phoenix.
Shiraz Body Scrub ($125): crushed Napa Valley grape seeds with an intoxicating aroma; The Spa at Chatham Bars Inn, Chatham, Mass.
Mocha-Chino Experience ($300): a Jamaican coffee scrub followed by a warm milk bath and chocolate-oil rubdown; Red Lane Spas, Sandals Resorts, the Caribbean.
“
Here’s a sampling
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Offering 4-D Ultrasound • Osteoporosis Management • Urogynecology Obstetrics Midwifery
William Weiderman, MD, FACOG
•Tomato and citrus fruits: Slices of tomatoes, oranges and grapefruits promote external and internal health. First, I rub a few of the fruit slices on my face. Then I leave the pulp and juice on my face for 20 minutes. Finally, I rinse with warm water. Fruit acids brighten the complexion and help your face shed old cells. Test the fruit on a small patch of skin before applying to the entire face.
•Honey and eggs: They make a great facial mask; honey tightens pores and moisturizes the skin, and there’s nothing like egg or egg whites on your face. Let the food harden and then rinse with warm water.
•Olive oil: I dab olive oil around my eyes and rub it into my hands. Additionally, warm oil is a great hair conditioner. Many expensive personal care products
feature olive oil, but I prefer to buy my supply at supermarkets or gour-met food store for a lot less.
•Aloe: One of my favorite home spa treatments comes from the garden on the balcony. I pluck and open a plump leaf from one of our aloe plants. I smear
the inner goop on my face and let the green film stiffen for 15 minutes. When I remove the aloe film from my face, my skin feels smoother and tighter.—McClatchy Newspapers
Give Yourself a Home Spa TreatmentWhy pay a fortune for skincare treatments when you can whip up your own?
One writer shares her do-it-yourself recipes. By Sharon Harvey Rosenberg
Living Healthy l 1716 l May/June 09
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5 Merrell Moab Ventilator Hiking Shoes (Women’s)
$80 merrell.com These highly breathable light
hikers work hard on all your ac-tive warm-weather endeavors. The leather/nylon ventilator mesh that delivers breathabil-ity, flexibility and support for long-lasting performance. Removable footbeds are anatomically shaped, providing cushioning for improved com-fort while the rugged outsole offers reliable traction on both wet and dry surfaces.
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Before you get out on the trails this summer, make sure you’ve got the best gear for your outdoor adventures. From waterproof jackets to GPS hiking units, here are some items to pack for your trip.
4 REI Venturi 30 Pack
$99.50 rei.com A day-hike pack that is light-
weight and designed to carry all the essentials you need. Its pre-curved shoulder straps and hipbelt feature foam pad-ding for customized comfort. The front panel has a welded, water-repellent zippered pocket, and the hydration-compatible design features a reservoir pocket and twin drink tube ports over either shoulder for easy access.
3 Nikon Travelite V Zoom 8-24 x 25 Binoculars
$189 nikon.com These new power binoculars
feature broad zoom power range and eco-conscious optics. Aspherical lenses eliminate virtually all distortion and the close focus distance of 13 feet lets you study nature up close. An ergonomically contoured, carbon-fiber body is combined with durable black rubber armor that adds shock resistance and a positive grip in slippery conditions.
2 Leatherman Squirt P4 Multi-Tool
$40 leatherman.com Measuring only 2.25 inches
in length and weighing only 2 ounces, the ultra-compact P4 is easy to take along and features needlenose pliers, a straight knife, wire cutters, three screwdrivers, a file, opener and an awl. The contoured, anodized aluminum handle shields a durable stainless-steel body that weathers any conditions you may encounter.
1 Black Diamond Trail Shock Trekking Poles $109.95
blackdiamondequipment.com These trekking poles are
made with a shock system that absorbs light strikes, hard hits and controls re-bound. Its ultralight aluminum shaft provides reduction in swing weight without losing strength, while the patented FlickLock adjustability lets you set the appropriate height. And soft foam grips and ex-tensions have 360° padded wrist straps for security.
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6 Patagonia Men’s Rain Shadow Jacket
$150 patagonia.com Patagonia quality is found
in this jacket made from a packable and lightweight nylon fabric with a water-proof/breathable barrier and durable water repellent finish. On the inside, a raised pattern channels moisture away from the skin, while the outside features a roll-down, adjustable hood and a storm flap with rain gutter over the center-front 2-way zipper.
Summer Hiking Gear Summer Hiking Gear
7 Garmin GPSMAP 60CSx GPS
$325 garmin.com With expandable memory, this
handheld unit guides you to your destination with a crisp, sunlight-readable color display. A barometric sensor tracks elevation gain and loss as well as weather trends, and the trip computer calculates current and average speed, sunset and sunrise times, and trip distance. You can also keep track of your hike by marking and storing up to 50 reversible routes. n
5
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7By Ryan Peacock
Three Great Humboldt County HikesGrizzly Creek Redwoods State Park—Memorial Trail Length: 1.5 miles round tripThis remote Redwood-filled park actually served as the setting
for the Ewoks’ home in “Return of the Jedi.” Start by crossing
the Van Duzen River and head into the redwood forest. After
a quarter mile, go right where the trail splits and wander
through a woodland of tanoak, maple and bay laurel. Then, at
the eastern end of Memorial Trail, take the short Baird Trail
through the forest along the river.
Directions to trailhead: From Highway 101 to Alton, exit on
Highway 36 and drive 17 miles east to the park entrance.
Prairie Creek Redwoods State Park—Fern Canyon Length: 6.5 miles round tripMeander through the pebbled floor of Fern Canyon, crossing
wooden planks along Home Creek. A half mile from the
trailhead, the path ascends to intersect with James Irvine Trail
and then takes hikers into the south side of the canyon to
Clintonia Trail. Take this trail a mile to Miners Ridge Trail and
bear right, where you’ll descend with Squashan Creek to see
magnificent views of the ocean.
Directions to trailhead: From Highway 101, three miles
north of Orick, turn west on Davison Road. The dirt road
descends to the beach, then north along Gold Bluffs Beach.
The road dead-ends at the Fern Canyon Trailhead.
Humboldt Lagoons State Park— Big Lagoon Beach Trail Length: 10 miles round trip The lagoon’s marshy habitat is a popular stop for migratory
birds flying along the Pacific Ocean. From the parking lot,
follow the beach south, and at about three miles, you’ll get
a good view of Big Lagoon at its widest— more than a mile
across. On the east side is a forest of Sitka spruce and some
wind-sculpted redwoods. Further down are the wooded bluffs
of Patrick’s Point State Park and then a curve around the
lagoon leads to Big Lagoon County Park.
Directions to trailhead: From Highway 101, about seven
miles south of Orick, turn west onto the signed state park
road and travel a mile to road’s end at a beach parking lot. n
18 l May/June 09 Living Healthy l 19
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1. Don’t be so predictable. When we get into a routine (a.k.a. rut), our brains
adjust and aren’t as stimulated. To offset that, try taking a different route to work or changing common habits to add something new to your day.
2. Pretend it’s opposite day. Brush your teeth with your left hand if you’re
right-handed. If you’re a southpaw, use your right hand to move your computer mouse. It’s a simple change that forces you to think differently.
3. Learn a new word every day. Get a new word e-mailed to you daily from
Merriam-Webster (m-w.com) and build your vocabulary while making yourself a little smarter.
4. ¡En español también! No, we’re not talking about learning what pollo or
queso mean on your favorite menu. Branch out—try studyspanish.com instead.
5. Make time to play. Do a crossword puzzle. Play Sudoku or click
on prevention.com/braingames for fun ways to stimulate your cerebellum, cerebrum, cellophane or whatever that thingie in your head is called. n
— Adapted from an article by Leslie Garcia,
McClatchy Tribune Information Services
Ways to Strengthen Your BrainYou’re walking around the block, or running marathons or doing
1,000 jumping jacks every day for a stronger heart, but what
are you doing for your mind?
Research shows we need to keep our brains stimulated as we age. If not—well, we’re not going to tell you because you probably won’t remember anyway. Instead, we of the problem-solving, nip-potential-problems-in-the-bud brigade are here to help with five ways to keep your brain stimulated.
HEALTH CARE MEDICAL ASSOCIATES
Accepting new patients. We are happy to bill all insurances including Medi-Cal and Family PACT (teal card)
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Beth O’Brien NP, CNM, Midwifer y and Women’s Health Care
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Ginger Bhakti, CNM Midwifery and Women’s Health Care
Now two locations to serve you.
Advanced Laparoscopy, Infertility and Reproductive Endocrinology, Dexa Scan, Bone Density Screening and Body Composition • Minimally Invasive Laparscopic Surgery
Offering 4-D Ultrasound • Osteoporosis Management • Urogynecology Midwifery
LOCAL SPOTLIGHT — Mike Pigg, Triathlete
Why is Humboldt County such a great place to be if you prefer three sports—swimming, biking and running—instead of just one? Mike Pigg has the answer. “There’s so much variety here, you have flat roads and hills, headwinds and tail winds, 10-mile rides climbing 2,000 feet, lagoons for swimming and beaches for running,” says Pigg, who was a profes-sional triathlete for 17 years and spent countless hours training in the Arcata area, where he grew up and currently resides. “Arcata Community Forest and Clam Beach are one great playground,” he explains. “There are so many options here—the ocean views, the varied ter-rain from redwood forests to oak groves and differ-ent climates. The riding is good and the air is clean.” Over the course of his career, he won 77 of 132 races, competing 15 to 25 times each year in coun-tries all over the world. He took second place in the 1988 Ironman Triathlon (the most prestigious event
in the sport), and now, he is drawing upon decades of experience to coach and train triathletes. His clients receive instruction on all aspects, from daily nutrition to weekly exercise routines. Pigg’s best piece of advice for people just getting started? Spend time learning to swim correctly. He considers it the hardest of all three events and suggests either finding a coach or using a training book with swim-ming drills to fine-tune your technique. “It’s called self-analyzing,” he explains. “Do a drill and see how it makes you feel and incorporate it into your stroke. Each drill teaches you how to cor-rectly position your body.” Now that he has retired from professional racing, Pigg also sells real estate, finds time to hike and ride with his eleven-year-old twins, and has recently taken up kiteboarding. “I’m looking for events that take me to new places and that’s what makes my year exciting,” he says. n
Photo courtesy of Ramser1Photo.com
Mike Pigg, a former professional triathlete and Arcata resident, talks about training in the local landscape.
20 l May/June 09 Living Healthy l 21
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GROWING SMILES DENTISTRY
Wesley B. Wieman, D.D.S. 2787 Harris Street- Suite A
Eureka, CA 95503 707-443-6781
Growing Smiles Dentistry is dedicated to patient education & decay prevention, helping children develop good oral hygiene habits. Our goal is
to educate & encourage parents and children to develop healthy habits early on that create “Healthy, Happy, Smiles”!
Please visit our web-site @ www.growingsmilesdentistry.comTo get started, ask your health plan provider about participating doctors. Then grill friends
and family for suggestions. Talk to any nurses or other health-care workers you know. They have the inside scoop. Once you get a few names, what then? The Internet is rife with information. You can learn a lot on paper, but in the end it’s the face-to-face contact that tells you the most. Sometimes your rapport with a doctor makes a big difference. Not
so much if you’re only going to see the doctor for a short time, says Dr. Arnold Einhorn, president of the Orange County (Fla.) Medical Society and chief of staff for Orlando Health. “If it’s the surgeon who’s going to take out your gallbladder, and that’s it, then it probably doesn’t matter if you like them or not,” he says. “But if you’re going to see them on a fairly frequent basis, it’s important to have someone you’re comfortable with so you can talk to them about your problems.”
Using the Internet to Help Find the Best Doctor
By Robyn Sheltoninel
Web Site: healthgrades.comDirections: Click on “Research Physician” at the top of the home page. Enter the physician’s last name, specialty and city/state.What it offers: A variety of information, some free and some paid. Free: Basic physician background and patient feedback surveys that rate doctors and their office staff in areas such as wait time and friendliness. Paid services include a full report on a doctor ($12.95), including disciplinary and malpractice history. You also can get ratings and information on the quality of the hospitals used by the doctor. For a
monthly fee ($9.95), you can sign up for the “Watchdog” e-mail notification pro-gram that will notify you of changes in a doctor’s disciplinary history and other relevant information.Advantages: Detailed and verified in-formation, including disciplinary histories in other states.Disadvantages: It’s not free.
Web Site: checkMD.comDirections: Click on “Research Physicians” and type in doctor’s last name and city/state.What it offers: Education, disciplinary history, patient recommendations, health-related forums, chat rooms, blogs and health-care videos. Doctors can interact with patients by adding additional infor-mation and videos to their files.Advantages: Free background and patient education in one place.Disadvantages: Disciplinary history limited to the area where the doctor cur-rently is practicing. The information will not include any actions taken by a previ-ous state. n— McClatchy Tribune Information Services
WEB SITES TO RESEARCH DOCTORS
Now offering CrossFit ® Cal Courts - this intensive and constantly varied class takes your workouts to the next level. Scaled to all fitness levels.
Broadway 518 W. Clark St. Eureka (707) 445-5445 • Annex 3909 Walnut Dr. Cutten (707) 445-5442
Now’s the time to join... Cal Courts is the best value on the North Coast!
Cal Courts fitness has never been this rewarding... offering over 70 group classes per week, a talented
staff of Personal Trainers, Indoor Pool, Sauna Amenities, Racquetball, Basketball, Free Weights,
Machine Weights and 25 new pieces of equipment - we are confident we have all you need!
Check out our website for more information at www.calcourtsfitness.com or call membership at 445-5447
Bring in this ad and we will take $20 off initiation on all new contracts. Not to be used with any other discount. Exp. 6/30/09
Finding a good doctor is both harder and easier than
ever before. Harder because insurance restricts your
options. Easier because government and other
health-care Web sites are putting more information
about doctors at your fingertips. But what
really matters? Where doctors go to school?
If they’re board-certified? Their bedside manner?
22 l May/June 09 Living Healthy l 23
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Listen To Listen To Your Feet! Your Feet!
Call Robert P. Sylvester Certified Pedorthist
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U R O L O G Y ASSOCIATES B RIAN D ORMAN , M.D., F.A.C.S. J OHN A LBERTINI , M.D. R OBIN Z AGONE , M.D., P H .D.
Humboldt County’s Board-Certified Urinary Continence Specialists
2576 Renfrew St. Eureka, CA 95501 (707) 445-3257 A LL I NSURANCES A CCEPTED
MEDICAL and SURGICAL THERAPY Male and Female Incontinence • Benign Prostate Disease
Prostate Cancer • Vasectomy • Vasectomy Reversal Kidney Stones • Laser Therapy • Cryotherapy
Microwave Therapy • Laparoscopic Surgery
THE AVENUE OF THE GIANTS MARATHON sunday, may 3Starts at 8 a.m. in the Humboldt Redwoods State ParkOne of the most scenic marathons in the country runs through the Giant Redwoods, bordering the Eel River and Bull Creek. It starts at Dyerville Bridge and is a double-out-and-back course that is fairly flat with a few short hills. In addition to the marathon, the event also features a half-marathon and 10K. Registration is $70 and can be done online. theave.org
MOTHER’S DAY SPECIAL: PASTA & KIDS—SMART SHOPPING WORKSHOPsaturday, may 910 a.m.–noon, Eureka Co-opA free workshop for kids and parents. The first hour,
are available at Eureka Natural Foods or go to Six Rivers Running Club’s Web site at 6rrc.com. Call 707-822-7736 for more information.
CABIN COOKING & WINE TASTINGWednesday, may 206–8:30 p.m., Eureka Co-opJoin us for another Kitchen Call from the Grill Doctor as he diagnoses how easy it is to prepare a gourmet meal with only one pan and/or a grill. The menu will include: leg of lamb, haricot verts (French-style green beans) and other cabin-friendly dishes. There will also be a wine tasting of a variety of local wines. $40/$30 Co-op members. northcoastco-op.com
MEDITERRANEAN FUSIONWednesday, may 276–8:30 p.m. , Eureka Co-opA cooking workshop where Mediterranean cuisine meets Southwest flavor. The menu will include: spinach and feta hummus with homemade tortilla chips, carrot cumin soup, creamy spiced chicken over rice and Umm Ali (Egyptian bread pudding). $40/$30 Co-op members.northcoastco-op.com
COOK UP SOME SUMMERTIME FUN—HARVEST OF THE MONTH WORKSHOPsaturday, may 3010:30–11:30 a.m. , Eureka Co-opJump start your summer with healthy snacks and salads using fresh seasonal produce. Brenda Harper, our Co-op Consumer Educator, is bringing Harvest of the Month out of the classroom and into the Co-op Community Kitchen so parents can share the experience with their children. Learn about nutrition and summertime foods from Linda Prescott, Nutrition Education Coordinator—Humboldt County Office of Education. There will be healthy recipes to share, cook-ing demos and samples. Free event and children must be accompanied by an adult.northcoastco-op.com
19TH ANNUAL HUMBOLDT TRI-KIDS TRIATHLONsunday, June 7Starts at 8 a.m. at the Arcata Community PoolA fun-filled triathlon for ages 7–18, where participants compete as individuals or a relay team. Junior Kids (7–10) swim 100 yards, bike 2 miles and then run a ½ mile, and Senior Kids (11–18) swim 200 yards, bike 6.8 miles and run one mile. Registration is $20 per individual and $35 for a relay team, and there is no race day registration. And all participants will be entered to win a new mountain bike.trikids.com
RELAY FOR LIFE OF EUREKAsaturday, July 11Starts at 10 a.m. at the College of the RedwoodsA 24-hour relay race where teams walk (or run) to raise money and awareness for the American Cancer Society. This year marks the 25th anniversary of this signature event that occurs in communities across the country and unites people to celebrate the lives of those who have battled cancer, remember loved ones lost, and fight back against the disease. Participants can start a team, join an existing team or simply donate to this great cause.relayforlife.org/eurekaca
Local Calendar HEALTH-RELATED EVENTS IN AND AROUND EUREKA
Jonna Kitchen, R.D., will talk about basic nutrition, health goals, and give a tour of the Eureka Co-op. The second hour Alex Begovic will teach the kids a couple of pasta dishes they can cook up at home for Mother’s Day or any other time. Children must be 8 or older and accompanied by an adult. northcoastco-op.com EUREKA WATERFRONT WALK AND RUN sunday, may 17Starts at 10 a.m. at Eureka Natural FoodsAn event for both serious runners and casual walkers that meanders along a waterfront course blocked off from traffic and lined with aid stations. There will be a school team event as well as lots of prizes during a post-event raffle and awards ceremony. Proceeds benefit the Children’s Running Shoe Fund. Entry forms
24 l May/June 09 Living Healthy l 25
Arcata
Dr. Ronald N BarsantiDr. Trish Barsanti991 10th St.Arcata, CA 95521-6114(707) 822-0381
Dr. Richard E. Benoit1492 H St.Arcata, CA 95521-5651(707) 822-7234
Dr. Russell Le Roy Davis950 I St.Arcata CA 95521-6158(707) 822-0525
Dr. Gabriel Enriquez791 Bayside Rd.Arcata, CA 95521-6723(707) 822-2083
Dr. George Epperson801 Crescent Way, Ste. 1Arcata, CA 95521-6794(707) 822-1785
Dr. Barry M. Lee1017 10th St.Arcata, CA 95521-6116(707) 822-3584
Dr. Linda Martin1600 Weeot WayArcata, CA 95521-4734(707) 825-5000
Dr. Harold Nemetz760 15th St.Arcata, CA 95521-5657(707) 826-9926
Dr. Alberto Taylor791 Bayside Rd.Arcata, CA 95521-6723(707) 822-4826
Directory of Local Dentists
What Are Invisible Aligners?Aligners are sets of clear, removable structures that are custom-made for a patient. They are similar to bleaching trays and they work to gradually reposition teeth by exerting calibrated pressure on the teeth over a period of time.
How Are They Made? Models of teeth are created through 3-D technology and viewed along with X-rays and teeth impressions to determine jaw structure and fit. From there, the aligners are created and patients are refitted with new ones every couple of weeks. People can have anywhere from three to 80 different aligners made over a few years to correct problems.
What Type of Patients Are They Appropriate For?Aligners have been effective in treating mild to severe crowding and space closure cases for patients that range from teenagers to 80-year-old adults. They are not designed for children who still have baby teeth, and in certain situations, braces may be a better alternative.
What Are The Advantages of Aligners Compared to Braces?They are very popular because you can take out the aligners when you need to; they are clear in appearance; you don’t have to spend as much time cleaning them and they are good for people with gum problems. n
most people think of a tacky, metallic smile when they think about orth-odontic work. But nowadays, there is an alternative process for creating the perfect smile that involves devices known as invisible aligners.
Invisalign: An Alternative to Braces
D
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The V ision
616 H Street, Eureka Phone (707) 443-1619
Dr. Paul Domanchuk Optometrist
Providing Humboldt County with Eye Care & Eye Wear.
C C enter
442-READ North Coast Sylvan Learning Center
2725 Myrtle Ave. Eureka, CA
“He’s made more progress with 5 months
of Sylvan than with 5 years of tutors.”
Whether it’s Reading or Writing, Math or Homework, Sylvan’s proven system pinpoints areas where your child can improve, then helps him master those skills one by one. Our instructors are trained to identify what learning skills your child needs and build an individual program as unique as he is.
Call Sylvan today. The sooner you act, the sooner we can make a difference.
READING • MATH • WRITING • HOMEWORK STUDY SKILLS • SAT PREP AND MORE!
P O N T E P H Y S I C A L T H E R A P Y
2350 Buhne St. #C Eureka, CA 95501
You’r e neve r to o ol d t o protec t yoursel f agains t potentiall y life-threatenin g fracture s b y improvin g
you r bon e health . A die t wit h adequat e calciu m an d vitami n D , alon g wit h weight-bearin g exercis e ar e
crucia l i n buildin g bon e strength . Bu t whe n die t an d exercis e aren’ t enough , ther e ar e als o medication s availabl e t o hel p strengthe n you r defenses . Sto p i n toda y fo r you r bon e densit y screenin g t o fin d ou t i f yo u shoul d b e doin g mor e t o protec t you r bones .
Call to schedule your appointment today! 707-268-8219
Dr. Brad TuckerDr. Garrison C Tucker801 Crescent Way, Ste. 2Arcata, CA 95521-6786(707) 822-2711
Eureka
Dr. I. Leonard Agnew, Jr.2332 Harrison Ave., Ste. BEureka, CA 95501-3235(707) 443-7381
Dr. Stephen Christopher Angeloff3125 G St.Eureka, CA 95503-5301(707) 445-4300
Dr. Mohamed Awwad3144 Broadway St., Ste. C1Eureka, CA 95501-3838(707) 498-9800
Dr. David Francis Browning2787 Harris St., Ste. BEureka, CA 95503-4807(707) 443-1075
Dr. John E. Burke2320 23rd St.Eureka, CA 95501-3231(707) 442-5719
Dr. Kerisa S. Elloway1519 2nd St.Eureka, CA 95501-0701(707) 442-1140
Dr. Robert George Fischer2634 Harrison Ave.Eureka, CA 95501-3223(707) 445-2022
Dr. Alexis Gutierrez959 Myrtle Ave.Eureka, CA 95501-1219(818) 837-0398
Dr. Michael L. Holland2332 Harrison Ave.Eureka, CA 95501-3234(707) 443-2348
Dr. David R. Kime513 Russ St.Eureka, CA 95501-4450(707) 443-3815
Dr. Gordon Lewis3142 Harrison Ave.Eureka, CA 95503-5638(707) 445-1104
Dr. Roger Lee Miller831 Harris St.Eureka, CA 95503-4541(707) 443-8425
Dr. Luke A. OmeyDr. Jon Allan Omey2752 Harrison Ave., Ste. BEureka, CA 95501-4738(707) 443-7877
Dr. Dawn Kristine Peshka824 Harris St.,Ste. AEureka, CA 95503-4542(707) 443-7803
Dr. Steven E. Schonfeld2773 Harris St., Ste. BEureka, CA 95503-4866(707) 444-0488
Dr. Wesley B. Wieman2787 Harris St., Ste. AEureka, CA 95503-4873(707) 443-6781
Dr. Jason F. Wolven3142 Harrison Ave.Eureka, CA 95503-5638(707) 445-1301
Fortuna
Dr. Michael P. Belluscio1003 Loni Dr.Fortuna, CA 95540-2347(707) 725-6918
Dr. Kerisa S. Elloway1730 Main St., Ste. AFortuna, CA 95540-2451(707) 443-6781
Dr. Gabriel Enriquez1001 Loni Dr.Fortuna, CA 95540-2347(707) 725-4404
Dr. Donald V. Fregeau Jr.569 S. Fortuna Blvd.Fortuna, CA 95540-3002(707) 725-4419
Dr. Robert E. Parks3302 Renner Dr.Fortuna, CA 95540-3120(707) 725-9311
McKinleyville
Dr. Karen M. Beck1955 Central Ave. McKinleyville, CA 95519-3605(707) 839-1177
Dr. Ralph L. Davis1661 Pickett Rd.McKinleyville, CA 95519-3914(707) 839-3297
Dr. Allen Richard Ehlers1585 Heartwood Dr., Ste. BMcKinleyville, CA 95519-3993(707) 839-3284
Dr. Lawrence G. JohansonPO Box 2368, 1661 Pickett Rd.McKinleyville, CA 95519-2368(707) 839-3227
Dr. S. Shaun Johanson1661 Pickett Rd.McKinleyville, CA 95519-3914(707) 839-3227
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3park on the far end of a parking lot. You’ll get some extra exercise with a longer walk.
3switch to a breakfast that consists of high-fiber cereal, blueberries and yogurt.
3Turn off your cellphone and don’t use e-mail for an entire weekend.
3perfect your “tree pose” in yoga and then, if you’re up for it, work on your headstand.
3learn how to fix a flat tire on your bike.
3Go online to healthfinder.gov and use the interactive personal health tools to assess your risk for heart disease or diabetes.
3Challenge your brain by learning a new language.
3Go on a road trip with no predetermined destination.
3for extra energy, cut back on coffee and substitute it with some green tea or an apple.
3Take 30 minutes in the morning or evening to meditate.
3Do a spring cleaning of your refrigerator by throwing out unused items, wiping down shelves and placing a box of baking soda inside to keep things fresh.
3plan a whitewater rafting trip on the American river this summer.
3Download a list of fresh produce seasons at california-grown.com before making your next trip to a local farmer’s market.
Do you have an idea to add to our checklist? Send it to [email protected] and we might publish it in our next issue!
Looking for ways to start living healthy right now? It’s as easy as making some simple lifestyle changes. Check out this page in every issue for doable ideas to help you set goals, change your habits and ultimately live a more well-balanced life.
Improve Your Life Now
The Checklist
Spring/Summer 2009
eureka’s guide to unique wedding celebrations
Great Dresses Under $1,000
Look Glamorous Without Going Over Your Budget
Color Schemes &Themes Choose the Right Hues to Make Your Wedding Day Pop
Priceless ParadiseHow to Plan an Affordable Destination
Wedding (It’s Easier Than You Think)
Cater to Your Every NeedMake Your Reception Deliciously Unique
An Artful Second ActA Historic Home in Eureka Takes on Modern Touches
PLUS• Style-Savvy Organization • Festive Local Events• Life in the Trees
EUREKA, CALIFORNIA
April/May 2009
Living Healthy l 1
eureka, california
May/June 2009
Humboldt County HikesAnd the gear to pack
Tips from AN ArCATA TriAThleTeGet in shape, feel great
Eat for More Energy 14 surprising power foods PLUS:
eureka people, places, and
events
Work Out Smarter
Avoid these top mistakes
Secrets to a Better Memory
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930 Sixth St.Eureka, California 95501
707/441-0500times-standard.com
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Our family taking care of your family
3800 Janes RoadArcata, California707.822.3621www.madriverhospital.com
Mad River Community Hospital
Primary Care ClinicsThree convenient locations to serve your primary care needs:
Mad River Healthcare Clinic3798 Janes Road • Arcata (Physician Office Complex in front of Mad River Community Hospital)822.0293
Humboldt Family Medical Care1733 Central Avenue • McKinleyville839.4852
Six Rivers Medical Center850 State Highway 96 • Willow Creek530.629.3116
Medicare, Medi-Cal and all major insurances accepted.
Accepting new patients at all loctions.