healthstyle magazine - winter 2015

Winter 2015

Making a Run for ItFrom Couch to 5K, Setting Fitness Goals is Key

Stay on CourseHealthy Holiday Eating Tips for Diabetics

Respect the SunDon’t Forget Sunscreen Even in The Winter

Creating a Culture of ExcellenceImproving Patient Experiences and Increasing Overall Health

POWERFUL APPS FOR A HEALTHIER YOU

4

Winter 2015 • Healthstyle Magazine 1

16 COVER Creating a Culture of Excellence Putting People First by Improving Patient Experiences and Increasing Overall Health

10 FEATURE Looking Past the Pain Osteoarthritis Knee Program Helps Patient Get Her Life Back

DEPARTMENTS

4 INNOVATION

n Turn Up the Sound Waves: Musculoskeletal Ultrasound Pinpoints Source of Pain.

n 4 Powerful Apps for a Healthier You

13 VITALITY

n Making a Run for it. Couch to 5k, Setting Fitness Goals

20 HEALTH & WELLNESS

n Best Defense Against Seasonal Illness is a Flu Shot

n Understanding Your Health Insurance

n Navigating the Holidays With Diabetes

n Regenerative Medicine Is a Game Changer

29 LIFESTYLE & NUTRITION

n Getting a Jump on New Year’s Resolutions

n Skin Care: Respect the Sun…Even in Winter

n 3 Recipes That Are Easy and Nutritious

36 PUZZLE

ContentsWINTER 2015

Visit us online at healthstylemagazine.com

2 Healthstyle Magazine • Winter 2015

emperatures are finally dropping and the holidays are in full swing. The malls are filled with

eager shoppers looking for the perfect gifts while homes are being filled with some of our favorite decor. Soon, children will have visions of sugar plums dancing in their heads, and family will fill the kitchen. As holiday celebrations take place through the month, we hold tight to memories and traditions. With the hustle and bustle of the holiday season upon us, this is also a great time to sit and reflect on all the things to be thankful for. If you are like me, it is also a time to sit and think about the past year, changes, and what 2016 holds. This time of year is when we start thinking about setting goals for the New Year and making our resolutions. These goals or resolutions can be lifestyle changes, weight loss goals or trips we intend to finally make happen. When we take small steps towards achieving these goals we are more likely to reach our destination.

If those goals for 2016 revolve around fitness and weight loss, then we are excited to share 4 apps that will help keep you on track and help you reach that goal. Also, in this edition of Healthstyle Magazine, we hear about Guy Berry and his weight loss trek that helped encourage Ariane Pettit, his girlfriend, to take her exercise commitment to another level. The story about Berry’s marathon weight loss helps us all to realize how close we are to reaching our goals one step at a time.

In the last edition of Healthstyle Magazine, we shared our opportunity to learn from authors David Emerald Womeldorff and Janette Gleason who encouraged our readers with their stories of overcoming obstacles.

They helped teach us their lessons on finding the positive during failure and how to get back up again, better than before! In the spirit of inspiring stories we are excited to introduce Gloria Glover, who shares her personal experiences about overcoming her health obstacles, setbacks and how she is getting back up again thanks to an individualized treatment game plan from the Valley’s only program certified by the OsteoArthritis Center of America.

With the holidays being so busy getting in to see your doctor may seem difficult and expensive when we don’t have time to slow down. Arrowhead Health Centers shares their story on how they are putting people first. Getting better should not be expensive or difficult, and the focus of this unique integrated healthcare provider is helping inspire patients and employees. Hear firsthand from Ken Levin, CEO, about the patient experience and how an engaged workforce is creating a greater customer experience, like no other in healthcare. In a time when so much of healthcare is seeing big changes, the focus of Arrowhead Health Centers is set on the patient and changing the way that patients get healthy.

In this edition, we are excited to share innovations in healthcare, including apps, treatment options, and tips to prepare yourself for those New Year resolutions as well as some changes you can make now to keep safe and healthy. The theme of this issue is you, the patient. During a season of thanks and inspiration we are looking to inspire you in the coming year!

Jason Stevens

EDITOR

Jason Stevens is in marketing and passionate about

customer experiences and celebrating people’s

successes. His role at Arrowhead Health Centers

has enabled him to see the important role that

an integrated healthcare experience can play in a patient’s health and recovery. During the

holiday season you can find Jason enjoying the cooler weather hiking or making “ninjabread” cookies and enjoying

claymation holiday favorites with his 2 kids.

Putting People First is More Than Just a Season

T

Editor’s Letter


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Creative Development DirectorISAAC [email protected]

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On the CoverModel: Ken Levin, CEO of

Arrowhead Health Centers, has helped position Arrowhead

Health Centers as a leader in cultural excellence through

concepts such as the Triple Aim principals.

Photography: Rick D’Elia, D’Elia Photographic

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Healthstyle is a product of

Winter 2015

Making a Run for ItFrom Couch to 5K, Setting Fitness Goals is Key

Stay on CourseHealthy Holiday Eating Tips for Diabetics

Respect the SunDon’t Forget Sunscreen Even in The Winter

Creating a Culture of ExcellenceImproving Patient Experiences and Increasing Overall Health

POWERFUL APPS FOR A HEALTHIER YOU

4Special Thanks

Mike BechtolDavid BergGuy BerryDorella BorbonRobert ByrneJanette GleasonGloria GloverDoug Houvener

Bob IversenJanice JohnstonTara LeonKen LevinBethany LindseyRosie MavisRachel MargalitErnesto MezaMichael NysatherJulio Osuna

Ariane PettitDianne SalazarSanora SearlesNatalie SearleJaime SerranoDeepesh ShahRachel ShoutenTalia VandegriftAnnette ValenzuelaMichael Wells


InnovationH

ave you ever lay awake at night because the pain you’re experiencing is making it difficult

to find a comfortable position? Without a restful night’s sleep, simply

getting through the day can be extremely challenging. Have you ever waited all week to get out to the golf course only to have your swing impeded by shoulder pain? Our activities and responsibilities don’t cease because we have joint pain. The game won’t be postponed until we feel better. Most of us just assume we have to ‘play through the pain.’ Imagine if there was an easy, painless way to uncover the cause of your joint pain. Would you take action? Now there is.

Where Does it Hurt?When a patient experiencing joint pain goes to see their doctor, the very first step is to determine the source of pain and the cause of the problem. This is usually done with a clinical assessment followed by a series of diagnostic imaging. This imaging

is a key component to the process as it helps determine the treatment plan for the patient; thus getting him back to living a life free of pain. One of the most comprehensive diagnostic exams available in healthcare today is a Musculoskeletal (MSK) Ultrasound. This dynamic test allows doctors to look at joints in motion, uncovering problems that a static test simply cannot.

“Is this the same kind of ultrasound they use to look at babies?”

This is a very common question and the answer is, yes. This is the same remarkable technology that is used to determine complications such as spinabifida, clef palate, and other major anatomical abnormalities or birth defects in an unborn fetus. The difference is simply the megahertz frequency of the probe.

If we can determine such incredibly finite details in-utero using ultrasound it’s not difficult to fathom how we can determine pathology to superficial structures like tendons, ligaments and joints. Due to

Turn up the Sound WavesMusculoskeletal Ultrasound Helps Pinpoint Pain Source, Aid in TreatmentBY RACHEL MARGALIT, RMST

H

MSK US Available

at Arrowhead Health

Centers call

888-558-2998

Rachel Margalit, RMST


its sensitivity and capabilities to see such superficial structures, MSK Ultrasound uncovers pathology that most other imaging will miss. For instance, the irregularities that occur along the surfaces of the bone/joint (i.e. bone spurs, avulsions, calcification, loose bodies) can oftentimes generate a great deal of pain for the patient. So now that the problem has been determined, what’s next?

Chronic Pain“Pain is the number one reason patients go to the doctor,” says Mehmet Oz, MD. “While we’ve all experienced some form of physical pain in our lives, our injuries are usually short-lived. For about 35 percent of Americans, however, pain escalates into a chronic problem, lasting 3 to 6 months or even longer. Approximately 50 million Americans are disabled because of chronic pain.”

A very effective and prevalent treatment for many joint pain issues are injections of various medications. When a doctor uses MSK Ultrasound to assist in guiding the needle and medication into the problematic area, he is reaching the source of the pain with pinpoint accuracy. In a sense, an MSK Ultrasound gives

• MSK U/S IS A DYNAMIC EXAM; by putting the joint in motion we are able to uncover pathology that a static test simply cannot.

• MSK U/S HAS ZERO CONTRAINDICATIONS there is nothing that will interfere with the exam such as pacemaker, claustrophobia, cochlear implants, metal based tattoos, etc.

• MSK U/S IS QUICK. A bilateral exam generally takes about 20 minutes. MSK U/S makes it extremely easy to do a quick side by side comparison.

• MSK U/S IS AFFORDABLE. An MSK U/S is a fraction of the cost of an MRI which makes it highly accessible for patients who have high deductibles or pay out of pocket.

Benefits of an MSK Ultrasound

“MSK ULTRASOUND ALLOWS US TO EXPLORE THE JOINTS AND SOFT TISSUES WITH PIN-POINT PRECISION AND INCREDIBLE ACCURACY.” –MEHMET OZ, MD

us a window to look inside the body.Depending on what the insurance

companies dictate and other variables, patients are oftentimes sent to physical therapy as a diagnostic approach before any imaging will be approved. The physical therapists receive very ambiguous orders such as “treat shoulder pain”. If the physical therapy works, the problem is solved. However, what if there is a problem with a tendon or joint that becomes exacerbated with physical therapy? The details and specificity of the diagnosis are what determine the appropriate course of treatment. A MSK ultrasound gives patients and practitioners a clear, concise and conclusive diagnosis that is easily obtainable and very affordable.

Is MSK Ultrasound the Right Test for Me?If you are experiencing pain in any of the following joints and have gone undiagnosed due to insurance reasons, inability to have an MRI or thought you just had to “live with the pain,” than a musculoskeletal ultrasound is the right test for you:

• Shoulder• Elbow• Hand/Wrist• Hip• Knee• Foot/Ankle• Major muscle groups

In a nutshell, the MSK U/S approach to pain is rather simple; when your diagnosis is clear and concise, your treatment plan will be much more precise.


Innovation H

GoodRx iOS, Android

This user-friendly app and website (goodrx.com) compares the prices of FDA-approved prescription drugs at most every pharmacy nationwide. That’s especially important when your insurance doesn’t offer prescription drug coverage and prices can vary widely, said Julio Osuna, CareLogistics™ Specialist at Valley-based Redirect Health. Just type in the name of the medication you’re seeking, and up pops the prices at various pharmacies. In some instances, you can even print coupons or get them texted or emailed to you to net bigger savings; manufacturers’ discounts or savings cards and pharmacy savings plans may also be available. Even insurance or Medicare customers may find better prices offered on the website/app. “It’s 100 percent accurate all the time, and every patient has loved it,” Osuna said of his experience using the app.

Powerful Apps for a Healthier YouThese Mobile Apps Help With Fitness, Weight Loss, and NutritionBY GREMLYN BRADLEY-WADDELL

Need a little assistance when it comes to staying on the healthy-living track?Who doesn’t? Thanks to many of today’s apps, though, you really can have a ton of nutrition, fitness and medicinal information at your fingertips! Here are a few that just might help keep you more fit in the coming year:

4


Lose It! iOS, Android

An easy-to-use app, Lose It! tracks daily food intake and exercise efforts – the former is probably more than you’d imagine, experts say – and keeps you focused on weight-loss goals. You can also set goals pertaining to blood pressure, sleep and macronutrient intake. All you have to do is scan bar codes, input serving sizes and – voila! – Lose It! calculates the calories consumed. The hard part? Remembering to log information, but there is a reminder feature.

AHC NowiOS, Android

Need to find the closest Arrowhead Health Centers location or schedule an appointment? Want to conduct that appointment over the phone? AHC Now is Arrowhead Health Centers’ free app that can handle these matters and more, literally putting health care in your hands and saving you time and money. App users can also research insurance-related questions, request a referral, ask about a bill or even review lab and

X-ray results.

InnovationH

FitBitiOS, Android, Windows

Don’t want to buy a pricey activity tracker? No problem. Just download the free app, create an account, log in and you’re on your way. The app doesn’t automatically track steps unless it’s linked to a tracker, but you can manually input activities to get an estimate of the calories you’ll burn. And, with some smartphones, you can track activities with the MobileTrack or MobileRun feature. Sanora Searles, a verification specialist with Arrowhead Health Centers in Glendale who does own a tracker, has lost five pounds since starting to use FitBit in May. She’s also been inspired to lift weights and do aerobics in addition to walking. “It helps you get back into the habit of exercise,” she said.

Space is limited, so call today for your FREE 1 on 1 appointment with one of

our knowledgeable doctors.

Have you been told nothing can be done for the irritating numbness, burning, and discomfort in your legs and feet? Your life doesn’t have to be this way. Thanks to our comprehensive, integrated approach to care you’ll have—perhaps for the first time—a team of practitioners working together to create a Recovery Game Plan™ especially for you; this includes an official biopsy, specialized nerve testing, functional strength training, short-term medication, and a sleep-approved TENS unit.

Relieve your discomfort, and enjoy the things you thought you’d never be able to enjoy again. You can begin your path to comfort faster than you think.

Let the professionals at Arrowhead Health Centers get you well rested, feeling better, and then back on your feet confidently doing the things you love. Don’t put it off another day.

If you’ve been struggling with numbness, burning and discomfort in your legs and feet, we have your solution.

Don’t Let Neuropathy Stop You from Doing the Things You Love.

Four Convenient Valley Locations: Glendale • Scottsdale • Mesa • Surprise/Sun City

888-995-4899mypnprogram.com


Looking Past the PainInnovative Osteoarthritis Knee Program Helps Patient Get Her Life BackBY KRISTINE BURNETT • PHOTOS BY RICK D’ELIA

Vitality


rippling knee pain marked more than 20 years of life for Gloria Glover, 59, of Sun City. Once active and athletic, she was relegated

to a life of limited enjoyment. That was until she discovered Arrowhead Health Centers and, more specifically, its Osteoarthritis Knee Program.

“I had knee surgery in 1982, after slipping on ice and landing on my knees,” she recalled.

Rather than bring about a cure, the surgery seemed to catapult her into a life of chronic pain.

Battling PainNot only were her knees bothering her, Glover began having severe neck and back pain. Over the years, she was diagnosed with a multitude of medical conditions, including: cervical stenosis (pinching of the spinal cord in the neck), bursitis of the shoulder (inflammation of the fluid-filled sacs that help cushion the joint), fibromyalgia (widespread musculoskeletal pain) and sciatica (nerve pain that radiates through the lower back, hips and legs).

Living in a state of constant pain, Glover was eventually told that her body could no longer handle the physical demands of beloved hobby: raising and showing Siamese cats.

“It [raising cats] involves a lot of lifting and cleaning,” she explained. “It’s a lot of work and I had to stop doing it about 15 years ago.”

Unfortunately, giving up her hobby didn’t get rid of the pain. Instead, it continued to worsen.

Looking for HelpDesperate for a long-term solution, Glover turned to Arrowhead Health Centers in 2005, with hopes of discovering a different treatment approach.

One of the first changes came when an X-ray revealed that she had osteoarthritis of the knee.

A painful condition resulting from the breakdown of cartilage, joint lining and other tissues around the knee, osteoarthritis of the knee is estimated by the National Institutes of Health to affect approximately 27 million Americans.

Like most who are affected, Glover was plagued with persistent knee pain, stiffness and limited range of motion.

Luckily for her, osteoarthritis of the knee is a treatable condition.

“I was immediately given a knee brace for both knees,” Glover said. “They bend, so I can walk. I went from hardly being able to move to walking without much pain.”

In addition to the braces, Glover began receiving injections of hyaluronic acid, a naturally occurring and necessary substance that helps lubricate the joints. The injections, which are approved by the U.S. Food and Drug Administration, replenish depleted stores of hyaluronic acid in the diseased knee to alleviate pain and discomfort – without the need for surgical intervention.

“I get a series of five injections in each knee over the course of five weeks,” Glover noted. “The injection treatments are done about every six to nine months,” Glover noted. “As soon as I get the injections, my knee pain decreases by about 85 percent.”

Trading Pain for ExerciseNot long after seeing physicians at Arrowhead Health Centers, Glover traded medications, heating pads and ice packs for long walks, bicycle rides and outings with her grandchildren.

Since first seeking care at Arrowhead Health Centers, Glover’s medication regimen dropped dramatically. She now receives longer-lasting and more cost-effective injection treatments.

With less pain and greater mobility, Glover is enjoying all that life as a grandmother has to offer.

To learn more about the OsteoArthritis Knee Program, with treatment plans tailored to the needs of each patient, call 888-970-3921.

C

Knee patient

Gloria Glover

talks with Rachel

Shouten about

her individual

treatment plan.

Vitality


Making a Run for ItFrom Couch to 5k, Setting Fitness Goals is Key to Healthy LivingBY JAKE POINIER

“I knew I wanted to lose weight and be healthier,” says Guy Berry, vice president of Operations for Arrowhead Health. “But rather than focusing on dieting, I made my goals about doing things I enjoyed. The first goal was to run half marathons, and losing weight became a byproduct.”

Vitality


lthough Berry had only run a few 5ks previously, the goals and achievements soon started piling up. In January 2013, Berry

ran the Arizona Rock ‘n’ Roll half marathon as part of a company-sponsored event. A few months later, he broke the two-hour mark in San Diego, achieving his year’s goal. In 2014, he turned his sights toward completing two marathons. “Marathon training is a whole different mentality,” Berry says. “Waking up on a Sunday and saying, ‘I’m going to run 22 miles’ isn’t something you normally get up and do.”

For 2015, Berry ratcheted back on the distance — but not on his ambition: 10 half marathons around the country in the Rock ‘n’ Roll series. As of early November, he’d completed eight of them, with Savannah, Georgia, and Las Vegas left to go before the close of the year. (He was also down 45 pounds from the point when he started his running program!) His plan in Savannah was to break his year’s best time (1:38:40 in January in Arizona) on the fast, flat coastal course. In Las Vegas — in addition to hitting his tenth half marathon of the year — there would be another reason to celebrate: his girlfriend’s first race at the 13.1-mile distance.

Couch to Half Marathon“Traveling with Guy, and experiencing the palpable energy at the races, was the driving force to get me out there,” says Ariane Pettit, a 6th-grade teacher at Mirage Elementary School. “I would get so emotional at the finish lines, watching competitors push it those last few feet, that I started thinking, ‘What’s stopping me?’”

Although she’d been a swimmer and played softball and volleyball in her youth, Pettit’s adult fitness activities had leaned more toward hiking and yoga—so starting running in May 2015 was a definite change of mindset for her. “Guy pushed me to keep up with a 9-minute pace in the Rock ‘n’ Roll San Diego 5k, and that opened my eyes to the fact that I was capable of running faster and longer distances.” To train for the half, she followed a 14-week guide from a copy of Women’s Running magazine that she’d grabbed at the San Diego event.

New Year, New GoalsBerry has two goals for 2016, number one being to break four hours in a full marathon for the first time. “The other one is breaking three hours in an Olympic triathlon,” he says.

Pettit says, “Once I finish the Las Vegas half marathon, the goal will be beat that time in the Arizona Rock ‘n’ Roll 2016. I also need to invest in new running shoes—my big toes have little sun roofs in the mesh on top.”

What does the couple advise for anyone looking to make events a part of their fitness routine? “Each year, I come up with new goals to challenge myself,” Berry says. “For anyone who hasn’t run a race, just get out and walk one, and you’ll realize what a motivating experience it is.”

Pettit advises telling others about your goals and asking them to hold you accountable. “My students ask me all the time about my running,” she says. “I post pictures from runs and a strategy board so they can see my work towards my goal — it’s a great way to model for them that goal-setting is a real-world skill.”

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Improving Patient Experiences and Increasing Overall HealthBY MEGHANN FINN SEPULVEDA

Vitality

See our story

by going to

arrowheadhealth.com

“Put People First and People Get Healthy.” That’s been the mission at Arrowhead Health Centers for 18 years. Guided

by a core commitment to providing positive patient experiences at all entry points, the team of dedicated health care professionals is focused on lowering health care costs and keeping patients healthy.

CREATING

EXCELLENCECULTURE OFA


Engaging Patients, StaffLeaders at Arrowhead Health Centers have adopted the Triple Aim principals, set forth by the Centers for Medicare and Medicaid Services (CMS), and applied the concept that consists of lower health care costs, healthier patients and great customer experience, to their practice.

“We work hard to create the perfect patient experience so that when the patient leaves our facility, he or she is inspired to tell the Arrowhead story,” said Ken Levin, CEO of Arrowhead Health Centers. “It is our hope that our patients have such a positive experience that they become highly engaged in their personal health plan, ultimately producing better outcomes resulting in healthier people.”

Levin credits the success of this approach to the staff at Arrowhead Health Centers.

“Our goal is to not only have engaged patients but also engaged employees,” Levin said. “It is critical that our staff is vested in the organization and is very clear about their roles and responsibilities while respecting our core values and maintaining the same end game in mind.

This proves true for employees like Ernesto Meza, satellite rehabilitation lead.

“From the moment we all walk into an Arrowhead Health Centers location, patients are put first,” he said. “By the time the patient has been called back for an appointment, we have already discussed the care path including diagnosis and rehabilitation. We all work as a team to make sure each patient is comfortable and satisfied with their time here.”

As part of the employee engagement effort, Arrowhead Health Centers have implemented an internal social network platform that recognizes employees who demonstrate the organization’s core values.

“Employees who give and receive a ‘nudge’ show better work performance, have increased productivity and feel a sense of pride and validation,” Levin said.

Attracting and Retaining an Optimal Workforce Caring for people is done by people; our Employees. To get and keep the best employees, an Employer needs to practice its values in all ways. One way Arrowhead puts its money where its mouth is by offering Free Healthcare to our employees and their families. This is absolutely unprecedented in the Valley or anywhere as far as we know. We can do this because we look at healthcare as an asset to the organization and expect to realize a 2 to 3 times return on the investment by attracting and retaining the highest quality workforce possible.

“We offer Free Healthcare to our employees and their families.” -Ken Levin

Measuring SuccessArrowhead Health Centers considers Net Promoter Scores to be indicative of how well the organization is doing when caring for patients. It is up to the staff to encourage patients to share their story. If a score is ever below a 6, a member from Arrowhead Health Centers reaches out to the patient within 48 hours to try and rectify the situation if necessary, and find out what could be done better next time.

Leaders are always brainstorming ways to improve the patient experience.

“We have constant communication with doctors and medical assistants to make sure patients are taken care of,” said Meza. “Each department works together to discuss which treatment plan best suits that patient.”

There is no need for patients at Arrowhead Health Centers to obtain a second option who can receive top notch care and reassurance from medical experts in one convenient location.

“We have a virtual rehabilitation program where we can monitor patients without having them come in to the facility several times per week,” Meza added. “It is all tracked through a program and discussed with the patient over the phone or via email. It’s very convenient for the patient.”

“IT IS OUR HOPE THAT OUR PATIENTS HAVE SUCH A POSITIVE EXPERIENCE THAT THEY BECOME HIGHLY ENGAGED IN THEIR PERSONAL HEALTH PLAN, ULTIMATELY PRODUCING BETTER OUTCOMES RESULTING IN HEALTHIER PEOPLE.”— KEN LEVIN, CHIEF EXECUTIVE

OFFICER, ARROWHEAD HEALTH

CENTERS

Vitality


Ken Levin, CEO

of Arrowhead

Health Centers,

talks with

Kirsten De

Luna, director

of nursing

(left) and

Ella Bordon,

referrals.

Reacting to Patient NeedsThe physicians and staff at Arrowhead Health Centers have embraced this culture, which was implemented by David Berg, D.C., and founder of the organization. It was that environment and the guidance he received from Dr. Berg that inspired Rob Byrne to pursue his chiropractic career at Arrowhead Health Centers.

“It’s my job to really listen to my patients during each visit to understand where he or she is coming from and do everything I can to help alleviate pain,” said Rob Byrne,

D.C., a chiropractic and osteoarthritis expert at Arrowhead Health Centers. “We treat everyone as an individual and try to reinforce the fact that our patients aren’t a number and won’t get lost in the system.”

Dr. Byrne likes getting to know his patients on a personal level which helps him grasp a better idea of where each patient stands from a health perspective.

“I enjoy hearing about their lives and sharing details of mine,” he said. “It helps me connect with my patients on a higher level.”


f you haven’t gotten a flu shot yet and you’re thinking it’s too late in the season to get one, doctors will tell you the window of opportunity hasn’t closed. “As long as flu

viruses are circulating in the community, it’s not too late to get vaccinated,” said Jaime Serrano, a Nurse Practiioner with Arrowhead Health Centers in Glendale. It takes about two weeks after vaccination, she added, for antibodies to develop in the body and provide protection against the flu.

According to the U.S. Centers for Disease Control and Prevention, flu activity typically peaks between December and February, although activity can last as late as May.

And it’s not a minor problem. Between 5 and 20 percent of the U.S. population contracts flu, on average, every year, Serrano said. It’s estimated that more than 200,000 people are hospitalized for flu-related complications each year.

It can be especially serious for people 65 and older. In recent years, it’s estimated that up to 90 percent of seasonal flu-related deaths have occurred in people 65 and older and up to 70 percent of seasonal flu-related hospitalizations have occurred within that age group.

Benefits of a Flu Shot The vaccine can reduce the risk of flu illness by between 50 and 60 percent among the overall population. Flu vaccination also may make your illness milder if you do get sick.

An annual seasonal flu vaccine (either the flu shot or the nasal spray flu vaccine) is the best way to reduce the chances that you will get seasonal flu and spread it to others. “When more people get vaccinated against the flu, less flu can spread through that community. Protecting yourself from flu also protects the people around you.” Everyone 6 months of age and older should get a flu vaccine every season, she said.

More PreventionThe single best way to prevent seasonal flu is to get vaccinated each year, but good health habits like covering a cough and washing your hands often can help stop the spread of germs and prevent respiratory illnesses, according to Serrano. “Avoid close contact with people who

are sick. Germs are often spread when a person touches something contaminated with germs and then touches the eyes, nose, or mouth.”

Flu SymptomsThe flu is worse than the common cold, and symptoms such as fever, body aches, extreme tiredness and dry cough are more common and intense. People who have the flu often experience fever or feeling feverish with chills, a cough, sore throat, runny or stuffy nose, muscle or body aches, headaches and fatigue. The best treatment for the flu is bedrest and drinking plenty of fluids.

Where to Go, What It CostsIf you’re fortunate enough not to have contracted the flu, Jaime encourages you to get a flu shot right away. The three most popular options for getting a flu shot at the beginning of the season are your doctor’s office, a drug store or convenience clinic inside a drug store or supermarket or through your employer. Employers typically offer flu shots only for a limited time, but you can still get a flu vaccine now at a drug store, convenience clinic or at your primary care doctor’s office.

Flu and other vaccines are required to be covered by your health insurance without charging a copayment or coinsurance. But be sure to check with your insurance company to find out if you must go to a specific facility to receive the vaccine. Some insurance plans only cover vaccines given by your doctor or at a limited set of locations. For those uninsured, a flu shot generally costs between $30 and $40 at a local drug store.

Achoo… It’s the Flu!The Best Defense Against Seasonal Illness Is a Flu Vaccine BY DEBRA GELBART

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here are plenty of health-care coverage options available today, but what many of the plans cover or, perhaps more importantly, don’t cover can be a

mystery to some. Mike Bechtol, director of CareLogistics™ for Redirect Health,

a local healthcare innovator, addresses some common consumer concerns he hears about today’s health insurance marketplace.

Deductible DebacleIf you venture onto the federal government’s healthcare.gov website, or any other specific insurance carrier site, you’re very likely to come across a high-deductible plan. On the surface, it seems very affordable, but actual coverage is minimal, so these plans are often referred to as mere “catastrophic care.”

These plans may have a $10,000, $15,000 or even higher deductible, and often only pay for an annual check-up until you meet your out-of-pocket maximum. “These are not quality plans. The deductibles are so high, people are discouraged to use the insurance at all,” Bechtol added.

He recommends understanding the following important terms before you shop:

Premium - The amount paid each month to have health insurance coverage, whether it’s used or not. This can be a very low, but misleading, number for high-deductible plans.

Deductible - The amount a consumer pays for covered services before a health insurance plan starts paying its share. Again, a high deductible, like $10,000, for example, means you are paying for expenses out of pocket until you reach that $10,000 threshold for the calendar year.

Copay - A fixed amount (usually $20 or $30) paid each time for healthcare services such as doctor visits and prescriptions.

Coinsurance -A fixed percent of the bill the consumer

pays. The remainder of the total bill (usually 80 percent) may be covered by insurance.

Out-of-pocket expense - Healthcare costs not covered by health insurance, such as deductibles, copays, and coinsurance.

Minimum Essential CoverageA Minimum Essential Coverage (MEC) plan gives you the minimum coverage required under the Affordable Care Act (ACA) — sometimes referred to as “Obamacare.” Under the ACA, if you opt out of insurance coverage, you may be assessed a penalty, or fine.

Medicare Part A and Part C plans, for example, meet MEC requirements. However, solely having Medicare Part B, which only covers “medically necessary services” and “preventive services,” does not meet MEC requirements.

When shopping for a plan, ask if the coverage meets the MEC requirements. Otherwise you may pay for a plan that still leaves you vulnerable to a penalty.

Navigating Today’s Insurance OptionsThe Affordable Care Act Ushered in a New Era of Offerings, but Do We Actually Know What We’re Buying? BY BRIAN SODOMA

Health & Wellness

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Healthcare PlansHealthcare plans are becoming increasingly popular today. They are not insurance plans, and most don’t cover hospital visits. But many do meet MEC requirements and are becoming a solution for small businesses looking to offer healthcare coverage to employees, said Bechtol.

Redirect Health’s Everyday Care™ plan, for example, costs between $86 and $103 per month. It offers unlimited access to a primary care, no deductible or co-pays, unlimited rehabilitation services (including chiropractic care) and injury care, discounted labs and prescriptions, as well as 24/7 concierge CareLogistics™ team to coordinate care.

“With unlimited primary care and access to our CareLogistics™ team, it helps to prevent a lot of high-risk visits,” Bechtol said. “It can really help to keep people out of urgent care or the ER.”

For visits that aren’t covered under the plan, Bechtol’s concierge team leverages relationships with area

providers to help patients connect with quality healthcare practitioners who also accept cash payment. Often times, the services cost less than they would under a high-deductible plan, Bechtol added.

PrescriptionsPrescription coverage can be the devil in the details for many health plans. Bechtol’s team helps patients find discounted prescriptions, too. He recommends everyone use the GoodRX.com app to find the best prescription prices in the area.

“A lot of people don’t know about that one, but we use it every day. You can even find (cash pay) prescriptions that are cheaper than ones covered by insurance,” he added.

To learn more about Redirect Health, visit: redirecthealth.com, call 888-995-4945 or email [email protected].


Stay on CourseIf You Have Diabetes, Learn How to Navigate the Holidays as Healthfully as PossibleBY STEPHANIE CONNER

he buffet at the holiday party. Your co-worker’s desktop candy bowl. The sweets that seemingly overrun the break room.

Yes, the holidays are filled with a number of possible detours from health — especially for people with diabetes. But there’s no reason to hole up at home and miss out on all the revelry of the holidays. Instead, focus on making smart food choices and other lifestyle choices.

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Health & Wellness


Why It MattersFor people with diabetes, carbohydrates — which include sugar — raise blood glucose (sugar) levels. Fortunately, blood sugar levels can typically be managed through lifestyle choices such as diet and exercise, though medications also may be necessary.

When blood sugar levels are not controlled, serious complications can arise, such as a type of nerve damage called diabetic neuropathy. There are several types of diabetic neuropathy, the most common of which affects the extremities — typically the feet and legs, followed by the hands and arms. Neuropathy can lead to numbness and pain, muscle weakness, loss of coordination and balance, infections and more.

Healthy HolidaysThis holiday season, help keep blood sugar levels in check with these tips from Bethany Lindsey, Lifestyle Educator and Pain and Rehabilitation Manager at Arrowhead Health Centers.

Pre-party with protein. If you’re going to a party tonight, don’t arrive starving, she says. That will only encourage you to overeat—and likely, on unhealthy foods. A great way to stay satisfied throughout the day is to make sure you’re getting plenty of protein. Lean meats at lunch as well as cottage cheese or a protein shake for a snack are good options.

Make smart buffet options. As you’re perusing the selections in the party buffet line, Lindsey says, focus on lean meats, vegetables and fruit. “Salad is great—but be sure to avoid cream dressings,” she says. Low-glycemic fruit such as apples and berries are a better choice than high-glycemic fruit like bananas and pineapples. And skip the bread.

Read labels. At the holidays and other times, too, be sure to check food labels for total carbohydrates and sugars. Be wary of foods that say “fat-free” — the flavor has to come from someplace, and it’s usually sugar. Also be careful of barbecue and tomato sauces and marinades, which you might not even realize can pack a sugary punch. Do your health a favor and consider making your own.


Pass on sugary beverages. “Stay away from soda,” Lindsey says. Sodas and juices are sugar bombs. Opt instead for water or unsweetened tea or coffee. If you want to have an alcoholic beverage, stick to just one (that’s 5 ounces of wine or 12 ounces of beer), and avoid drinks high in sugar like sweet wines or sugary mixed drinks like piña coladas or wine coolers. And before considering even one cocktail, make sure that your diabetes is under control, that you know how alcohol can affect your diabetes, and that your healthcare provider agrees you can have alcohol.

Keep moving. Exercising two or three times a week will help you manage blood sugar levels and stress too — which is especially important this time of year, Lindsey notes.

Get your ZZZs. It can be hard during the holidays, but getting seven to eight hours of sleep a night can make a big difference, Lindsey says. Sleep helps with stress management, she notes, which can affect food choices. “If your stress level is high, you’ll be more likely to give in and eat those sweets on your co-worker’s desk,” she warns.

“If your stress level is high, you’ll be more likely to give in and eat those sweets on your co-worker’s desk.”– BETHANY LINDSEY

Health & Wellness


Health & Wellness

o you suffer from low back pain, neck pain, or joint pain?

Join the 100 million Americans that do as well. Arrowhead Health Centers is introducing a game changing, one-of-a-kind treatment, that may be able to eliminate pain, restore function, and actually regenerate new tissue. This can all be done through a proprietary product utilizing placental tissue matrix.

Regenerative medicine is a game-changing area of medicine with the potential to fully heal damaged tissues which offers hope to people who have conditions that in the past were beyond repair. This process involves delivering specific types of cells to diseased tissues where they will ultimately restore tissue and function.

This can be done through cell-based therapy or by using cell products, such as growth factors. These cells have the ability to develop via a process called differentiation — into many different types of cells. Stem cells are a key component of regenerative medicine, and have had groundbreaking results when it comes to patients dealing with chronic pain.

More OptionsFor many patients with painful degenerative arthritis treatment options are limited. These include steroid injections, physical therapy, viscosupplementation, and surgery.

At Arrowhead Health Centers, new cutting-edge treatment options like amniotic and placental membrane stem cell injections may be used to successfully treat patients with large joint osteoarthritis (shoulder, knee, hip, ankle) as well degenerative spinal conditions. Amniotic fluid is a highly concentrated source of stem cells, which makes this type of stem cell injection preferable over embryonic stem cells or the patient’s own stem cells (from fat or bone marrow).

All amniotic stem cell donors go through a rigorous screening process, as determined by the Food and Drug Administration (FDA) and American Association of Tissue Banks (AATB).

Stem cell treatment takes advantage of the body’s ability to repair itself with a safe and simple injection. With amniotic/placental stem cell therapy, the specialized interventional physician injects stem cells from placental tissues into your body.

Above and BeyondStem cell therapy goes far beyond the benefits of standard “injection therapy.”

While cortisone and other drugs may only provide temporary pain relief, stem cells actually restore degenerated tissue while providing pain relief. The growth factors in amniotic stem cells have the ability to replace damaged cells in your body. Additionally, stem cell injections contain hyaluronic acid, which lubricates joints and tendons, easing the pain and helping to restore mobility and more of a normal structure.

Patients suffering from any kind of joint, tendon, or ligament pain in any area of their body may be considered candidates for the amniotic stem cell therapy at Arrowhead Health Centers.

A treatment that in the past was only offered in Europe to world-class athletes is now available to our patients at Arrowhead Health Centers. We have been chosen as a local center for excellence and encourage you to call the office to see if you qualify for this potentially life-changing treatment.

Regenerative Medicine Is a Game ChangerCutting-Edge Treatments Provide Pain Relief, Restore FunctionBY DEEPESH M. SHAH, MD, DOUBLE BOARD CERTIFIED ANESTHESIOLOGY AND PAIN MEDICINE

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To learn more about Stem Cell therapy, call 480-397-7360


elieve it or not, 2015 is almost over. For many of us, the start

of a new year means writing down a few resolutions that we hope to keep for more than a week or two.

But why wait until the holidays are over to embark on these goals? As the saying goes, there is no time like the present, and that definitely applies to New Year’s Resolutions.

With that in mind, check out the following five resolutions that you can incorporate into even the craziest of holiday seasons:

Lifestyle & Nutrition

BY ALISON STANTON

BMove a Little MoreWhen you head to the mall to shop for the holidays, deliberately find a parking spot that is far from the door and enjoy a bonus walk. Walk your kids to school, or go up and down the stairs a few times in between wrapping gifts and stringing lights on the tree. You don’t have to head to the gym to work out for an hour to improve your health; little boosts of activity here and there truly add up.

Resolution

2

Get a Head Start on

Add a Bit More H2OStarting this week, try to replace one beverage a day with good old fashioned water. Add in a slice of lemon, lime and/or orange for added taste. Even adding 8 to 16 more ounces a day will help you be less dehydrated and it’s better for you than soda or coffee.

New Year’s Resolutions

Resolution

1


Resolution

3Eat a Little LessYes, it is December and yes, your counter is covered with boxes of delicious cookies from neighbors, co-workers and the local bakery. Instead of giving yourself carte blanche to eat as much as you want this month with the promise of adopting a healthier diet in January, start now by cutting back on the calories—just a little bit. Have one cookie after dinner instead of two (or five) and take a smaller portion of green bean casserole or stuffing.

Resolution

4Add One Extra Fruit or Veggie a DayInstead of vowing to add seven to 10 servings of fruits and veggies to your daily diet—which might do a number on your GI tract—see if you can add one extra serving a day. This could be a crunchy apple at lunch instead of potato chips or a small salad with dinner. To keep track of your progress, use the Supertracker program from the USDA: www.supertracker.usda.gov.

Resolution

5Get More Zzzz’sIt seems like every day, there is a new study that links getting enough sleep to good health, and sleep deprivation to some serious problems. If you tend to skimp on snooze, do what you can to get those 40 winks a night. Spend a bit less time on social media, skip one TV show at night and add at least one hour of sleep to your night—your body will thank you.


alley of the Sun dwellers maintain a peculiar tough love relationship with that big ball of incandescent gas that gives the greater Phoenix area its fitting nickname.

All summer long, Phoenicians bravely endure the sun’s excessive, punishing heat in exchange for the gentle warming embrace it returns throughout most of the winter — along with the opportunity it provides come the holidays to needle our snowed-in East Coast relatives on Facebook with smug poolside selfies.

But when the sun’s rays are coming at us from that kinder, gentler angle in winter, it’s easy to forget that we’re still receiving a good degree of ultraviolet (UV) radiation that can cause sunburn and other harmful effects to unprotected skin and eyes. In fact, even in the coldest months of December and January, Phoenix rarely dips below what the National Weather Service considers a “moderate” risk level on the UV index.

Daily Sun Exposure“Here in Phoenix, it’s sunny almost every day of the year,” observes Dr. Janice Johnston, co-founder of Arrowhead Health Centers and a family practice physician who specializes in skin cancer research and treatment. “So while the sun’s rays are stronger in the summer, that doesn’t mean we can let our guard down in the winter. When it’s hot, people generally avoid the strong heat of the day and remember to use sunscreen. But then when it starts getting nice out, that’s when we start going hiking and golfing and doing all of that stuff that we like to do outdoors. And because we’re not feeling as hot, we don’t think about the damaging rays of the sun.”

Some winter activities in Arizona’s north country, like skiing and snowboarding, actually increase the risk of overexposure to the sun’s UV rays, as the snow can reflect UV rays by up to 80 percent and higher altitudes can also

Respect the Sun… Even in the WinterDon’t Retire the Sunscreen for the Winter. Skin Damage From the Sun’s Rays Can Happen in Any Season. BY JIMMY MAGAHERN


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increase exposure to UV radiation. Even cumulus clouds, generally perceived as a protective layer against harmful rays, can actually enhance UV radiation through reflection off the sides of the clouds as the rays travel downward.

Slip, Shop, Slap!Of course, a little sun exposure is unavoidable, and even healthy. In Australia, where decades-old anti-cancer campaigns have been particularly effective in persuading citizens to “Slip, Slop, Slap!” (“Slip on a shirt, slop on sunscreen and slap on a hat”), nearly a third of adults have now been found to be deficient in vitamin D, a critical nutrient that helps the body fight off melanoma, the most dangerous type of skin cancer, that’s ironically formed in the skin when exposed to sunlight. The country’s Cancer Council now calls for “balanced” protection that allows for

about two to three hours of sun exposure per week during the winter to provide adequate vitamin D levels.

Johnston, who was a presenter at last year’s skin cancer training program at Australia’s prestigious University Of Queensland, recognizes the health benefits from a little regular sunlight but still recommends maintaining a daily regimen of SPF-15 sunscreen — about a shot glass full, applied deeply to all exposed areas of the skin — and dressing in UPF (Ultraviolet Protection Factor) rated clothing when spending a lot of time outdoors, no matter the time of year.

“You can still get damaging sunshine on a cloudy day,” she advises, the ardent blues fan putting a cheeky medical spin on the old Smokey Robinson lyric. “So it’s important to have a real regimen that you keep to really every day of the year.”

Space is limited, so call today for your FREE 1 on 1 appointment with one of our

knowledgeable doctors.

Six Convenient Valley Locations: Chandler • Glendale • Mesa • Prescott Valley • Scottsdale • Surprise/Sun City

888-996-0366

What’s your OsteoArthritis keeping you from doing? Maybe it’s playing catch with your grandkids. It might be hiking that mountain trail. It could be your weekly round of golf. Whatever it is that you’re missing, the team at Arrowhead Health Centers wants you back in the game. We’ve helped thousands of people, just like you, relieve their OsteoArthritis pain and we have a 91% success rate. It’s time to get your life back!

Believe it or not, surgery isn’t your only option for OsteoArthritis pain. Your Arrowhead Health Centers team will create a Recovery Game Plan ™, including clinically-proven functional strength training, all-natural lubricating fluid injections paired

with the latest Regenerative Placental Tissue Technology (containing placental stem cells and other special growth factors) and customized medical bracing, especially for you. No surgery, no downtime, no hassle.

OsteoArthritis affects millions of Americans. It’s time to get your life back.

Don’t Let Chronic Knee Pain Stop You from Doing the Things You Love.

mybetterknees.com

Space is limited, so call today for your FREE 1 on 1 appointment with one of our

knowledgeable doctors.

Six Convenient Valley Locations: Chandler • Glendale • Mesa • Prescott Valley • Scottsdale • Surprise/Sun City

888-996-0366

What’s your OsteoArthritis keeping you from doing? Maybe it’s playing catch with your grandkids. It might be hiking that mountain trail. It could be your weekly round of golf. Whatever it is that you’re missing, the team at Arrowhead Health Centers wants you back in the game. We’ve helped thousands of people, just like you, relieve their OsteoArthritis pain and we have a 91% success rate. It’s time to get your life back!

Believe it or not, surgery isn’t your only option for OsteoArthritis pain. Your Arrowhead Health Centers team will create a Recovery Game Plan ™, including clinically-proven functional strength training, all-natural lubricating fluid injections paired

with the latest Regenerative Placental Tissue Technology (containing placental stem cells and other special growth factors) and customized medical bracing, especially for you. No surgery, no downtime, no hassle.

OsteoArthritis affects millions of Americans. It’s time to get your life back.

Don’t Let Chronic Knee Pain Stop You from Doing the Things You Love.

mybetterknees.com

TURKEY MEATBALL SPINACH TORTELLINI SOUP Source: Skinnytaste.com

Servings: 6 • Size: 1 1/2 cups • Old Points: 6 pts • Points+: 7 pts Calories: 271 • Fat: 9 g • Carb: 26 g • Fiber: 3 g • Protein: 20 g • Sugar: 3 g • Sodium: 1064 mg • Cholesterol: 89 mg INGREDIENTS: For the Meatballs: 10 oz 93% ground turkey2 tbsp seasoned whole wheat breadcrumbs2 tbsp grated parmesan cheese (Parmigiano Reggiano)2 tbsp parsley, finely chopped1 large egg1 clove garlic, minced1/8 tsp kosher salt

For the soup:1/2 tbsp unsalted butter2 stalks of celery, chopped1 small onion, chopped1 large carrot, peeled & chopped2 cloves of garlic, minced4 (14.5 oz) cans reduced sodium chicken broth (I used Swanson’s)1 small Parmigiano-Reggiano rind (optional)9 oz refrigerated spinach cheese tortellini (Buitoni)Fresh ground black pepper, to taste3 cups loosely packed baby spinachFresh grated Parmigiano-Reggiano for topping

DIRECTIONS: Combine the ground turkey, breadcrumbs, egg, parsley, garlic, salt and parmesan

cheese. Using your (clean) hands, gently mix all the ingredients well until everything is combined. Form small meatballs, about 1 tbsp each, you’ll get about 20 to 22.

In a large nonstick pot or Dutch oven, melt the butter over medium-low heat. When melted, add the celery, onion, carrot & garlic. Cover and reduce heat to low and cook for approximately 8-10 minutes until vegetables begin to soften.

Add the chicken broth and parmesan rind and increase heat to medium-high and bring to a boil. When broth boils, season with black pepper to taste. Reduce heat to medium and gently drop in the meatballs. Cook about 4 minutes. Add the tortellini and simmer until cooked according to package directions, about 7 minutes.

Once cooked, remove the rind, and add the baby spinach. Stir to combine and serve topped with fresh grated Parmigiano Reggiano.



Soup’s on!3 Recipes that are Easy, Nutritious and Delicious BY GREMLYN BRADLEY-WADDELL

Fall’s finally here! Temperatures are starting to dip, everyone’s digging through their closets to find those hardly-ever-worn sweaters and after a summer full of 100-degree-plus days, a warm meal is finally starting to sound appetizing.

Luckily, preparing a delicious, low-cal and nutrient-

packed bowl of homemade soup is pretty easy to do and — bonus! – it might just fool everyone you know into thinking you’re a rock star in the kitchen! So grab some ingredients, steal a few minutes in the kitchen and before you know it, you’ll be stirring up a hot, satisfying meal sure to make you feel all warm and cozy inside. Yum!


CREAMY CAULIFLOWER SOUP Source: Skinnytaste.com

Servings: 4 servings • Size: 1 1/2 cups • Old Points: 1 pt •Points+: 2 pts • Calories: 80 • Fat: 3 g • Carb: 11 g Fiber: 4.0 g • Protein: 4 g • Sugar: 0 • Sodium: 494 mg (without

salt) will vary by brand of broth • Choles: 8 mg

Ingredients:1 tbsp butter1 tbsp unbleached flour (all purpose is fine too)1 medium head cauliflower - chopped1/2 cup chopped onions4 cups fat free chicken broth (vegetarians can use vegetable broth)Salt and pepper to taste

Directions:In a medium saucepan, make a roux by melting the butter on low heat. Add the flour and stir about 2 minutes.

Add the chicken broth, onions and cauliflower and set heat to medium. Bring to a boil, then cover and simmer over medium-low heat until vegetables are tender (about 20 minutes.) Puree with an immersion blender until smooth. Season with salt and pepper.


ROASTED RED PEPPER SOUPSource: Gina’s Weight Watcher Recipes

Servings: 4 • Serving Size: 1 1/2 cups Old Points: 2 pts • Points+: 4 pts Calories: 138 • Fat: 3 g • Protein: 3 g

Carb: 21 g • Fiber: 3 g

Ingredients:4 large red bell peppers, roasted seeds removed1 tsp olive oil1 onion, chopped1 carrot, peeled and chopped2 garlic cloves, chopped1 tsp herbs de provence1/4 cup fresh parsley, chopped3 cups fat free chicken broth (or vegetable stock)1 medium russet potato, peeled and chopped1/4 cup dry white wineSalt and freshly ground black pepper2 tbsp fat free sour cream1/4 cup Parmigiano Reggiano cheese Directions: To roast red peppers on the grill, place clean fresh red peppers directly on the grill top. You can also put them directly over the flame on your stove. Turn your peppers frequently, as needed until the skin has turned completely black and starts to blister. When the entire pepper skin has turned black, remove the peppers from the grill and place them into a bowl.

Cover the bowl with a lid or a dish to make it airtight to build up steam. Let the peppers rest in the bowl for 10 minutes. Uncover, remove from the bowl and the skin will slide off easily. Cut the pepper in half to core and remove seeds.

Heat 1 tsp of oil in a large heavy pot over medium-high heat. Add the onions, carrots, garlic, and herbs and

saute until the onions are translucent, about 5 minutes. Add the broth, roasted bell peppers, potato and wine. Bring to a simmer over high heat. Decrease the heat to medium-low and cover, simmer until the potatoes are very tender,

stirring occasionally, about 30 minutes.With an immersion hand blender,

puree the soup in the pot with the sour cream until it is smooth. Season with salt and pepper to taste. Add the grated parmesan and ladle into bowls.



Puzzle

ACROSS1) Soccer score5) Be sore9) Apprentice night stalker14) It’s the altar end15) It’s around a foot16) 1/100 of a rupee17) Pro_ (in proportion)18) King David’s predecessor19) Type of wave20) Talks foolishly22) Handkerchief alternative23) Head cover24) Authoritative decree26) Spelunkers29) “How is he?” addressee30) Public relations need34) Abstract works that seem to move35) Long, hard journey36) Day-to-day deterioration37) About

38) Boardwalk sights39) A U.S. lake or canal40) Chicken_ (Ukrainian dish)41) In-flight details, for short42) Those with will power?43) “If all_ fails ... “44) Electrical measure45) MTV fare, once46) Ancient German letters48) Half ems, in printing49) Professional cheater at cards52) Part of a grandfather clock57) Migraine precursors58) Large reference book, e.g.59) Stare open-mouthed60) Calvin of clothing61) Habeas corpus, e.g.62) Bartlett’s abbr.63) Oxlike antelope64) Bismarck, for one65) Tear violently

DOWN1) Apparel2) Fiery gemstone3) “Spumante” lead-in4) Three types of coats5) Cash, a winning smile, etc.6) Blacken on the grill7) Three types of coats8) Sniggler’s catch9) Fiber-_ cableI0) Three types of coats11) Box tops12) Seesaw sitter of verse13) Fable21) Male red deer22) Sounds of passing time25) Active sorts26) “You Send Me” singer Sam27) Fourth in a series of 1228) Arrangement containers31) Branch home32) “The Purple Rose of _”33) Hair lock35) Church offering38) State flower of lndiana42) Counterpart to 21-Down45) Via_ (Roman thoroughfare) 47) Affect drastically49) “For Pete’s _!”50) It’s partially submerged51) Field of expertise53) Issue from54) Bowler’s assignment55) “Once _ a time ... “56) Fix holey socks58) A quarter of eight

Source: uclick.com

IT’S COLD OUTSIDEBY KYLE KELLY

Puzzle answers online at arrowheadhealth.com/healthstylespuzzle


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Research Todayfor a Cure TomorrowBecome a Clinical Research Participant

Contact us today to see if you qualify!

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We are currently enrolling studies for:

The Research Department at Arrowhead Health Centers is currently seeking volunteers. Qualified research participants may receive study medication and health assessments free of charge in addition to compensation for time and travel. For more information, please send us an e-mail at [email protected].

• Type 2 Diabetes• Asthma• Fibromyalgia

healthstyle magazine - winter 2015

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