living better - healthcare fitness guide 2014

Living BetterHealthcare & Fitness Guide 2014

A Special Supplement of the Issaquah- Sammamish Reporter & the Snoqualmie Valley Record!

Snack Attack!Tips for Comprehending Your Hunger Cues!( Page 7)

5 Reasons toIgnore Your Scale

Your � rst priority shouldn’t be losing weight and why! ( 3)

Don’t forget to

Exercise YourBrain! ( Page 14)

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ReporterISSAQUAH | SAMMAMISH

Community Delivered

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2 | LIVING BETTER | Healthcare & Fitness 2014

Obstetricians & GynecologistsBellevue • Issaquah

Bellevue • 425-454-33661800 116th Ave. NE, Suite 201

Issaquah • 425-391-8655751 NE Blakely Drive, Suite 2030

overlakeobgyn.com

OUR PRACTICE is a group of Board Certi� ed physicians, Certi� ed Nurse Midwives and Advanced Registered Nurse Practitioners. We are excited about the opportunity to provide comprehensive care to women of all ages.

HOSPITAL AFFILIATIONS: Overlake Hospital • Swedish/Issaquah Hospital

Our Physicians provide care for women of all ages during pregnancy, delivery, postpartum as well as gynecological care, at all stages of their lives from adolescence, through and past menopause.

Our Certi� ed Nurse Midwives provide a full scope of midwifery care, prenatal care, labor support, hospital deliveries and gynecological care including annual exams, family planning and evaluation of gynecological problems.

OUR MIDWIVESPeggy Moore Kibbel, C.N.M., A.R.N.PLaura C. Carmichael, C.N.M., A.R.N.PLori Loghin, C.N.M., A.R.N.P

A.R.N.POur Advanced Registered Nurse Practitioners provide annual exams, family planning evaluation of gynecological problems and infertility evaluations.

OUR A.R.N.P’SLisa Abel, A.R.N.PCheryl Axford, A.R.N.PJennifer S. Nielsen, A.R.N.P.

James D. Haines, M.D.Ann M. Kolwitz, M.D.Michael M. Lawler, M.D.

OUR PH YSICIANSDesiree L. Otto, M.D.Judith A. Lacy, M.D.Christine L. Werner, M.D.

Kristin J. Graham, M.D.Jonathan I. Paley, M.D.Katherine Van Kessel, M.D.

ISSAQUAH-SAMMAMISH REPORTER & SNOQUALMIE VALLEY RECORD | 3

TEL: 425.677.8867 www.drsuseelanarra.com

710 NW Juniper Street Suite 204 Issaquah, WA 98027

N O W A C C E P T I N G N E W P A T I E N T S

Repair •Rejuvenate •Refresh

DR. SUSEELA NARRA, MD, FAAD

Narra Dermatology offers full-service adult and

pediatric dermatology and aesthetic services.

Call today to make your appointment.

TEL: 425.677.8867 www.drsuseelanarra.com

710 NW Juniper Street Suite 204 Issaquah, WA 98027

N O W A C C E P T I N G N E W P A T I E N T S

Repair •Rejuvenate •Refresh

DR. SUSEELA NARRA, MD, FAAD

Narra Dermatology offers full-service adult and

pediatric dermatology and aesthetic services.

Call today to make your appointment.

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$100 Gift Card +$50 Gift Card

(*$100-1st Fam. Member+**$50-2nd Fam.

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FREE Zoom! Whitening(FREE take-home bleaching trays.)

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NEW PATIENT SPECIALS:

or

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Call us to make an appointment today at 425.295.7975or visit our website at www.discoverydentalwa.com

Our New Issaquah Highlands of� ce is open now!

EW W PPATIATIATIATIEEENT NT NT NT SPESPESPECIALCIALS:

Meet Dr. Madhuri VanamaDr Vanama is a gentle, caring dentist who practices using state of the art materials and equipment. She is well versed in the latest procedures and continually seeks out advanced education. She is a graduate of the University of Southern California, and has had her practice in the Seattle area for 10 years.

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ReporterISSAQUAH | SAMMAMISH

545 Rainier Blvd. North, Ste 8, Issaquah 98027

425-391-0363 issaquahreporter.com

Scan this code and start receiving local news on your

mobile device today!

William Shaw, Regional [email protected]

David Hamilton, Advertising Account [email protected]

Mail PO Box 300, Snoqualmie 98065425-888-2311 valleyrecord.com

VALLEYRECORDSNOQUA LM IE

Craig Groshart, [email protected] 425.453.4233

Ed Pingul, Advertising Account [email protected]

Sue Skelton, Advertising Account [email protected]

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Clinics/ Hospitals Snoqualmie Valley Hospital 9575 Ethan Wade Way SE,Snoqualmie 98065425-831-2300 Open 24/7

DentalDiscovery Dental (Issaquah Highlands)959 NE Discovery Dr, Issaquah 98029 Dr. Madhuri Vanama 425.295.7975www.discoverydentalwa.com

Sammamish Plateau Denistry 22725 SE 29th Street Sammamish 98075 425.391.5511www.sammamishplateaudentistry.com

Facial Plastic Surgery Lake Washington Facial Plastic Surgery & Rejuvenation 510 8th AVE NE #300 • Issaquah 98029425 454 3938www.lakewashingtonfacial.com

FitnessNew Balance Seattle 823 Bellevue Way NE Suite 100Bellevue 98004425- 454-8542 [email protected]

Snoqualmie Valley YMCA Dave Mayer, Executive [email protected] Worzella, Operations Director425.256.3155 [email protected] SE Ridge St., Snoqualmie 98065seattleymca.org

Naturopathic/Natural HealthNaturoMedica Look for us Issaquah Highland April 2014425-557-8900 or visit www.naturomedica.com

NutritionWhen Figs Fly Erin Anderson, NTP425-516-7501 erin@when� gs� y.comwww.when� gs� y.com

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Sports MedicineProliance Orhopaedics & Sports Medicine Ambulatory Surgery Center, MRI & Physical Therapy

Bellevue: 425-455-36001231 116th Ave NE, Suite 750Bellevue 98004

Issaquah: 425-392-3030510 8th Ave. NE, Suite 200Issaquah 98029www.pro-osm.com

Swedish Spine, Sports & Musculoskeletal Medicine 751 N.E. Blakely Dr., Suite 4020Issaquah 98029425-498-2272

Womens HealthNarra Dermatology & Aesthetics 710 NW Juniper Street Suite 204Issaquah 98027425-677-8867 www.drsuseelanarra.com

Overlake OBGYN Bellevue: 425-454-33661800 116th Avenue NE #201Bellevue 98004

Issaquah: 425-391-8655751 NE Blakely Drive #2030Issaquah 98029

[email protected]


Every week, 100 Western Washington women are diagnosed with breast cancer, which continues to be the second most frequently diagnosed cancer among women in the U.S., after skin cancer. We don’t yet know the exact causes of breast cancer, and many myths about breast cancer continue to exist. But probably the best way to prevent and survive a breast cancer diagnosis is to be informed.

All women are at risk for breast cancer. Although this disease is more common in women over the age of 40, younger women can and do get breast cancer as well. To reduce risk, here are some things you should know.

• If you are over 40 years old, have a mammogram. The American Cancer Society, the National Cancer Institute and Susan G. Komen all agree that women age 40 and older should have mammograms every 1 to 2 years. Early detection is the key to survival. The � ve-year relative

survival rate for breast cancer, when caught early, is 99 percent. When detected at the latest stage, the survival rate drops to 23 percent.

• Know what is normal for you. See your health provider right away if you notice a lump, swelling, changes in breast size or a new pain in one spot that does not go away.

• Live a healthy lifestyle. Maintain a healthy weight. Add exercise to your routine. Limit your use of alcohol. Breastfeed, if you can. And, since we live in the Northwest, current studies point to maintaining a normal level of vitamin D as helpful.

Above all, the best advice I can give is to ask you to take an active role in your own breast health. And if you are over 40 years old, and have yet to be been screened for breast cancer, do it today. There is no time to lose.

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DOUBLE GREEN SMOOTHIEServes 2

1½ cups unsweetened almondmilk, ricemilk or soymilk

2 dried apricots or 4 pitted dates

1 ripe banana

Combine almondmilk, apricots, banana, kale, spinach and berries in a blender and blend until smooth.

Water, Coconut water. Unsweetened: Almondmilk, Soymilk, Oatmilk, Hempmilk

Fresh or frozen: Banana, Berries, Peaches, Mango, Cucumber. Cooked: Sweet potato,Pumpkin, Butternut squash, Acorn squash

Spinach, Kale, Collards, Parsley, Chard,Romaine lettuce, Sprouts

Cinnamon, Nutmeg, Cardamom, Ginger,Vanilla, Unsweetened cocoa powder

Avocado, Nut or seed butter, Groundflaxseeds, Chia seeds, Hemp seeds

For a quick breakfast or snack, smoothies hit the spot. They’re also a tasty way to add greens to your morning routine. For 2 servings, choose

at least one item from each row and blend your way to bliss.

LIQUIDUp to 2 cups

FRUITS & VEGGIES1½–2 cups

GREENS1–2 cups

FLAVORINGS(optional)

HEALTHY FATS(optional 1–2 TB)

5

1 cup chopped kale leaves

1 cup baby spinach leaves

¾ cup fresh or frozen berries

SLURP A SMARTER

Smoo� ie Get more smartsmoothie ideas at

wholefoodsmarket.com/recipes(select “Advanced Search,”check Health Starts Here®

and search for“smoothie”).

TIPHea� hy Don’t make your smoothie a sugar bomb! For

nutrient-dense flavor, use unsweetened beverages and whole fruit instead of juice.

While snacking can be a great way to include more fruits and veggies in the diet, it can also lead to weight gain and unhealthy habits forming when done on an impulse. When the urge to snack strikes, ask yourself the following 3 easy questions to determine if you are actually hungry, or giving into an unhealthy craving or emotional need rather than physical hunger:

1. Do I feel hungry? Sounds like an easy enough question right? Often times we eat without truly taking the time to question whether or not we are really hungry. If the answer is yes move on to question 2.

2. Have I had enough water today?

The brain can easily mistake our thirst and dehydration for hunger cues. If you have not drank enough water, drink 8-16oz and re-evaluate in 30 minutes whether you are actually hungry still or were experiencing a misinterpreted cue. If you have had enough water, move on to question 3.

3. Would I eat a fruit or vegetable?

If you are not willing to eat a healthy food, chances are your snack craving is more impulse based than hunger based. If your answer to this question is yes, then snack away! Just make sure you are eating a healthy snack including fruits or veggies, and as well as some form of protein, such as apple slices with peanut butter or carrots and hummus.

3. Would I eat a fruit or vegetable?


A HEALTHIER YOU STARTS HERE

SNOQUALMIE VALLEY YMCA 35018 SE RIDGE ST. SNOQUALMIE, WA 98065 425 256 3115 VISIT snovalleyymca.org Everyone is welcome. Financial assistance is available.

MEMBERSHIP BENEFITS: FREE Group Exercise Classes FREE Drop-in Childcare FREE Wellness Orientation Discounts on Y Programs: - Personal Training - Adventure Guides - Family Nights - Camps - And More!

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Snack Attack! Tips for Comprehending Your Hunger Cuesfrom the Snoqualmie Valley YMCA


Need help navigating our aisles for healthy discoveries?

Ask a team member or visit the Health Starts Here® information station in your local store.

wholefoodsmarket.com/healthyeating© 2014 Whole Foods Market, IP, L.P.

HEALTHY IDEAS FOR EVERY DAY OF THE WEEK

Seven Da� Seven Da� Seven Da� � Delicious

Transform dinner leftovers into tomorrow’s lunch. Tuck cooked ingredients in a whole grain wrap or burrito. Give beans and grains a new spin over a sweet potato or salad greens.TIP

Hea� hy


LUNCH DINNER SNACK

SUN Roasted veggie & hummus wraps;

100% fruit popsicles

Lentil Chili (p.19); green salad; Cornbread

Muffins (online)

Kale Chips (online)

MON Lentil Chili over sweet potatoes& mixed greens

Soba noodles with greens, shredded

carrots, tofu or shrimp and Almond and

Chile Dressing (online)

Apple slices with nut butter

TUES Roasted veggie &hummus wraps;

fresh fruit

Black Bean Salad with Avocado-Lime Dressing (p.14);

Cornbread Muffin

Carrot Cashew Spread

(online) with celery sticks

WED Whole grain wrap with Black Bean Salad with

Avocado-Lime Dressing

Bulgur with asparagus, roasted tomatoes

and balsamic vinegar dressing; green salad

Veggie sticks with hummus

THUR Lentil Chili over brown rice

Whole Wheat Pasta with Kale & Sun-Dried

Tomatoes (online); green salad;

fresh fruit

Baked tortilla chips with

homemade salsa

FRI Whole Wheat Pasta with Kale & Sun-Dried

Tomatoes; apple

Salmon & wilted greens over quinoa (for a vegan option, substitute cooked beans for salmon);

roasted sweet potatoes

Kale Chips (online)

SAT Big salad; Carrot Cashew Spread on whole grain

toast

Quinoa with baby spinach, red bell

peppers, garbanzos and No-Oil Balsamic Dressing; Raw Apple

Crisp (p.22)

Double Green Smoothie

(p.10)


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Spring is a big season for sports injuries. Everyone from weekend warriors to perfectly healthy athletes are at risk for sprains, strains and concussions. It is important to know the most common injuries, how to prevent them, and when to seek professional treatment.

Concussions occur from impact to the head, resulting in temporary dysfunction of brain activity.

Symptoms: Dizziness, headaches, drowsiness, confusion and nausea

Prevention: Wear a well-� tting helmet; avoid leading with the head when making contact.

Treatment: There is no ‘home remedy’ for concussions, they require immediate medical attention. Many sports programs – including several Eastside sports clubs – are participating in baseline testing before a concussion occurs, which helps physicians determine severity.

Low back pain a� ects both adults and young athletes, often from twisting, turning or impact.

Symptoms: Pain, sti� ness, limited mobility

Prevention: Always warm up and cool down; use proper technique, form and posture; develop core muscles.

Treatment: If pain is minor, rest for two days and periodically apply ice. Seek medical attention if there is severe pain, numbness, weakness or tingling in the legs.

Shin Splints are common among joggers or runners.

Symptoms: Shin pain; if left untreated they can develop into stress fractures.

Prevention: Wear well-� tting low-mileage running shoes; use orthotics when necessary; thoroughly stretch; know your limits.

Treatment: With minor pain, apply ice, and rest. Seek medical attention if you have � at arches, persistent pain in a localized area, or even interrupted menstrual cycles.

Sprains occur when ligaments or joint capsules are forced beyond normal limits. A strain is an injury to muscle or

tendon due to trauma, overuse or overload. A tear can occur when there is signi� cant force.

Symptoms: Pain, inability to support weight, limited movement, sti� ness

Prevention: Warm up before activity, strengthen joints and muscles, agility drills, know your limits when performing cuts/pivots, consider high-top shoes or other protective equipment.

Treatment: Use the PRICE method: Protect from re-injury, Rest, Ice the a� ected area, Compress with a wrap, Elevate the injury above the heart. Seek medical advice if you experience continued pain, limited range of motion, signi� cant bruising, or cannot bear weight.

For more information on preventing injuries, visit the American College of Sports Medicine website at http://www.acsm.org

Michele Arnold is a sports medicine physician and neuromuscular physiatrist at Swedish Medical. She sees patients in Issaquah and Seattle.

Management and Preventionof Common Sports Injuries By Dr. Michele Arnold

tendon due to trauma, overuse or

to the head, resulting in temporary dysfunction of brain activity.

Symptoms:drowsiness, confusion and nausea

Prevention: avoid leading with the head when making contact.

Treatment:for concussions, they require immediate medical attention. Many sports programs – including several Eastside sports clubs – are participating in baseline testing before a concussion occurs, which helps physicians determine severity.

Low back pain and young athletes, often from twisting, turning or impact.

capsules are forced beyond normal limits. A strain is an injury to muscle or

tendon due to trauma, overuse or overload. A tear can occur when there is signi� cant force.

Symptoms:weight, limited movement, sti� ness

Prevention:strengthen joints and muscles, agility drills, know your limits when performing cuts/pivots, consider high-top shoes or other protective equipment.

Treatment:from re-injury, Rest, Ice the a� ected area, Compress with a wrap, Elevate the injury above the heart. Seek medical advice if you experience continued pain, limited range of motion, signi� cant bruising, or cannot bear weight.

For more information on preventing

joggers or runners.

Symptoms: can develop into stress fractures.

Prevention:running shoes; use orthotics when necessary; thoroughly stretch; know your limits.

Treatment: rest. Seek medical attention if you have � at arches, persistent pain in a localized area, or even interrupted menstrual cycles.

Sprains

Symptoms:

Prevention: down; use proper technique, form and posture; develop core muscles.

Treatment: and periodically apply ice. Seek medical attention if there is severe pain, numbness, weakness or tingling in the legs.

Shin Splints


“I’m fit as a fiddle.”And this fiddle has some nice biceps, too.

Take advantage of our PrimeFitSM fitness program brought to you by Leisure Care. Your own fiddle will thank you. Contact our PrimeFit

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Healthy Aging: To stay physically active, better start early By Timi Gustafson, R.D.

Unlike their predecessors, Baby Boomers will remain as physically and mentally active as ever, even as they retire from their day jobs. Sixty and 70-year-olds will continue to push boundaries, explore and experiment, travel the world, play sports, and stay healthy and � t far longer than what has been considered possible only a generation or two ago – or so we are told by an onslaught of literature, advertisements and workshops for active retirement, declaring the twilight years as the best of all times.

The truth is that many retirees � nd it hard to stay active after having lived sedentary lifestyles for most of their lives.

How active people will continue to be largely depends on the kind of jobs they are retiring from, according to Dr. Stephen Kritchevsky, a professor of gerontology and geriatric medicine and director of the Sticht Center of Aging at Wake Forest Medical Center in Winston-Salem, N.C.

For most people, retirement is a very important change in life, which can bring about new opportunities but also pitfalls. Retirees have more time on their hands to take care of their health needs, which can yield important

dividends long-term, he said to Reuters Health. But it’s not a given that everyone will begin a healthy exercise regimen if he or she has not done so before.

A study from England examined di� erences in physical activity habits between working and retired participants and found that most of those who lead a sedentary life continued to do so after retiring, and that those who were more active in their younger years usually kept to their routines after they stopped working.

Although it seems that sedentary working conditions and lifestyles prime many people for lack of movement as they grow older, the slower pace of retirement can also be a “critical window” for encouraging older adults to become more active, according to Dr. Alan Godfrey, a researcher at the Institute for Aging and Health at Newcastle University and lead author of the study report.

One of the most important things retiring people must do is to plan carefully how they intend to � ll their days. Pursuing old dreams, developing new interests, taking up new sports and other activities may sound wonderful, but some of those projects may be unrealistic for a number of reasons, including physical limitations and other health concerns.

Naturally, the healthier and � tter you are by the time you get to your golden years,

the more you will be able to accomplish. But acting age-appropriately should also be a consideration, no matter how well you have (or think you have) been able to preserve your vigor.

But regardless of personal history, physical exercise is a crucial component of healthy aging. Whether you just want to feel better and have more energy, or whether longevity is your goal, age-appropriate exercise can be bene� cial on multiple levels. It helps you control your weight, strengthens your immune system, enhances mobility, promotes better sleep, keeps your sex life going, and may even protect you against age-related memory loss and dementia. But the earlier you start a regular program and stick with it, the better your chances will be that it will do you a lot of good.

Timi Gustafson is the author of “The Healthy Diner – How to Eat Right and

Still Have Fun.” Find more tips for a healthy lifestyle in her book which

is available at local bookstores, at www.amazon.com and at her

blog. Visit timigustafson.com to read many more

Glad You Asked™ Q+A sessions and post your own questions, comments and suggestions.


Fear No BeachSummer Special!Receivethe fi rst unit when purchasing two units. Limited offer; ends April 1, 2014.

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Summer Special!$150 off

CoolSculpting® is the FDA-cleared nonsurgical way to eliminate stubborn fat. Call 425.454.3938 to book your complimentary consultation.

BEFORE 8 WEEKS AFTER(-6 POUNDS)

Lake Washington Facial Plastic

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As the largest organ of the body, the skin should be well cared for and protected. Winter can pose a host of challenges for those who typically experience dry skin at this time of year. Between dropping and � uctuating temperatures and low humidity, it is easy for skin to feel the negative e� ects of the season.

Most people experience dry skin in the winter because during this time, skin doesn’t produce enough moisture to compensate for the drier air and lack of moisture. If dry skin is neglected, it can become red, � aky and itchy. Dry skin patches can develop into a more serious in� ammation called dermatitis; and once the protective skin is disrupted by dermatitis, the skin is more susceptible to bacterial, yeast or fungal infections and allergic reactions on the skin.

In spite of the harsh winter elements, this season does not have to take a toll on your skin. You can carry out a preventive skincare regimen that will help you avoid dry, cracked and uncomfortable skin. Here are some easy and e� ective tips to help keep your skin happy and healthy during the winter season:

• Keep bathing or showering to 10 minutes, using warm – not hot – water. Hot water can dry out your skin by allowing moisture to escape, while breaking down the lipid barriers.

• Use mild soaps or soap-free cleansers. Many soaps strip important lipids and oils from the outermost layer of skin and can often contain ingredients that are damaging to the skin.

• Avoid excessive handwashing or excessive use of hand sanitizers. Alcohol-based sanitizer in particular can be very tough on skin due to the fact that it dissolves oil, which can leave the skin feeling dry, chapped and irritable.

• Moisturize thoroughly after bathing or handwashing, while skin is wet, with an ointment, cream or lotion. Moisturizers work best when they’re applied to skin that is wet or damp. They help to seal in the moisture and keep the skin looking and feeling healthy.

“There are a good number of e� ective skincare products on the market to help consumers combat dry skin during this time of year, says dermatologist Avery S. Ku� ik, MD.

Other causes of dry skin at this time of year include certain fabrics commonly found in warm winter clothing, such as wool, and central heating systems found in homes, which can reduce the humidity in the air and dry out the skin. Humidi� ers are useful devices to have at home because they increase moisture levels in the air, which helps the skin. They also promote a variety of other health bene� ts.– Brandpoint

Take care of winter skin


Dr. Chan and his team are proud to bring you the best dental care for your whole family.

We welcome both kids and adults.

We are located in Pine Lake Medical Plaza, Sammamish, WA

22725 SE 29th Street Sammamish, WA 98075

425.391.5511www.sammamishplateaudentistry.com

Having worked day-in-day-out with an orthodontist and peri-odontist for the last eight years he has become very attuned to treating most individual dental needs. Dr. Chan puts patients comfort and the quality of their care � rst by working in coordina-tion with a variety of specialists to perfect their treatment.

GEOFFREY CHAN, DDS

Where Art and Science of Dentistry Meet

FREE TEETH WHITENING

FOR LIFE(One Per Family. Must become a patient of record.

Lifetime o� er good with regularly scheduled complete oral evaluations, necessary x-rays & cleanings

at Sammamish Plateau Dentistry) 9877

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KEEP UP WITH THE KIDS • REDUCE CRAVINGS • LOWER STRESS • FEEL YOUNGER • LOVE LIFEMANAGE WEIGHT • BETTER SLEEP • FIND YOUR INCREDIBLE • GLOWING SKIN • MENTAL CLARITY REVERSE DISEASE • HEAL INFLAMMATION • BALANCED MOOD • MORE CONFIDENCE • ENDLESS ENERGY

In my practice, the number one request is to help a client lose weight. But I’ll let you in on a secret – your � rst priority shouldn’t be losing weight. Why?

1) Your scale doesn’t measure your health.Nothing on your scale tells you how you’re doing against key health metrics such as cholesterol, fasting blood sugar, in� ammatory status, or hormonal balance.

2) Your scale says nothing about your body composition. Have you ever lost two pounds overnight? It takes a 3,500 calorie de� cit to lose a single pound, so it’s safe to say you probably didn’t burn 7,000 additional calories in a day. How did you lose the weight? Most likely your weight loss was entirely a � uctuation in water retention.

3) Your scale keeps you from listening to your body. When we obsess about the number on the scale, we’re not paying attention to the truly important signals from our body. How are you sleeping? Do you have energy throughout the day? Are you craving sugar or ca� eine? How does stress impact you? These signals tell us so much more about our bodies than an arbitrary measure of gravity.

4) Your scale doesn’t determine your self-worth. How did you feel the last time the number on the scale went

up? If you’re like most of my clients, you let it determine whether you were having a good day or a bad one. Sadly, that number didn’t remind you that you’re a fantastic friend, a devoted parent, or a supportive spouse. Don’t let a meaningless number in� uence how you feel about yourself.

5) Your scale doesn’t help you make healthy choices. In an e� ort to move the number on the scale, it’s easy to � nd yourself making unhealthy decisions in an e� ort to move the number. Excessive exercise or eating too few calories are two common decisions made with a scale in mind. Yet these decisions have long-term impact on your ability to lose weight over the long-term – often causing weight gain, the exact opposite of what you were trying to achieve in the � rst place.

When setting health goals, never start with a number on a scale. Measure your success with real, tangible goals. Do your clothes � t better? Can you keep up with your kids? Do you feel good about yourself? When you focus on the benchmarks of health that really matter, you’ll stay on track without driving yourself crazy. Better yet, you’ll likely � nd the weight falls o� when you’re not even thinking about it. But you already destroyed your scale anyway, right?

5 Reasons to Ignore Your Scale

by Erin Anderson Nutritional Th erapy Practitioner • www.whenfi gsfl y.com


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Have you ever walked into a room only to forget what you were supposed to do? While this is certainly frustrating, is it something to cause concern, or simply a sign of our aging brain?

While there is a link between age and decreasing memory, there are things you can do to help boost your mental power.

Britney Varhley, Speech-Language Pathologist for Snoqualmie Valley Hospital District, works with patients who have cognition de� cits caused by stroke, traumatic brain injury or brain injury due to lack of oxygen. One thing she recommends is that people practice mental � exibility to enhance their memory.

“For example, practice divided tasks like listening to the news on the radio while doing a crossword puzzle,” she said. “Another technique is to alternate tasks, like working on a puzzle for a few minutes and then switching to reading a few pages.”

Here are some other tips to help improve your memory:

1) Exercise your mind – Read, do crossword puzzles, learn a new language or play video games.

2) Stay active – Regular exercise, like walking and hiking, can help improve memory and cognitive function.

3) Eat smart – Follow a healthy diet by eating foods rich in antioxidants. Also drink adequate amounts of water to keep hydrated.

4) Decrease stress – Stress may limit your ability to store and recall information. Incorporate

enjoyable activities into your life that are relaxing to help manage stress.

5) Get organized – Use a daily planner, make task lists and organize your possessions so they are easier to locate.

6) Repeat yourself – When preparing to do a task, repeat the task aloud to imprint it in your memory.

7) Socialize – Having fun with friends helps keep your brain active and may also ward o� depression, which can make it di� cult to pay attention and focus.

8) Avoid drugs and excessive alcohol - Avoid unhealthy habits like excessive alcohol or the use of street drugs, which can cause memory lapses.

9) Get plenty of rest – Lack of sleep can cause forgetfulness. Try to get plenty of sleep every night so you are rested and ready to be productive.

“Try not to get frustrated if you can’t accomplish everything at once,” Varhley said. “Every stride you make will help you reach your optimum memory function.”

There are some conditions and injuries that may not respond to the above tips alone. If you are concerned that you or someone you know may have memory problems, consult with your health care provider.

Don’t forget to exercise your brain


Thinking about having a baby?Whether you’re just considering starting a family or are already expecting, EvergreenHealth’s team of skilled, compassionate providers are ready to help you navigate your childbirth journey.

We’d like to invite you to meet our teams of doctors, midwives and nurses who partner with our patients along this incredible journey.

To � nd a provider, or to learn more about our full scope of maternity care, visit:

EvergreenHealth.com/maternityor call the 24/7 Nurse Navigator & Healthline at: 425.899.3000

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