ok health & fitness

December/January 2013

FREE

Oncology

Thyroid Health

The Toby Keith Foundation

OK Kids Korral

“Official” Health and Fitness Magazine of Oklahoma

Give the Gift of Life

Ring In The New Year With Healthy, Beautful Legs!

Helpful Tips For Those Long Winter Days When You Can’t Go Outside 46

New Year’s Resolution: Finding The Right Fitness Regimen 23

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CONTENTS Volume 3, Issue 2

Join the Coversation!If you would like to drop a line say hello or tell us how you feel, email:

• Brad Smith at [email protected] or • Brandy Morris at [email protected]

Find us on Facebook!facebook.com/okhealthandfitness

Follow us on Twitter!twitter.com/okhealthandfitn

DECEMBER/JANUARY 2013

Gov. Fallin: Healthy Eating During The Holiday Season 8 Lt. Gov: A Great Year For Oklahoma 9

Planning On Having Elective Surgery? A Few Things You should Know 26

You Can Make A Difference In A Child’s Life 32

IN EVERY ISSUE

Publisher/ Editor's Letter ............................................................... 6Governor Mary Fallin .......................................................................8Lt. Governor Todd Lamb ................................................................ 9Fiscal Fitness ...................................................................................10Ben Cofman Fitness Guru ........................................................... 23Babies on Board ...................................................................... 32-34

okhealthandfitnessmagazine.com December/January 2013 5

Five Ways To Save And Shop For Christmas 10

A Thousand Miles To A Healthier You 25

Tour De Cure, A Ride For Diabetes 31

Bryan White’s Christmas Comes To Oklahoma 43

OLBR Reaching Beyond Troubled Teens 34

Stillwater Medical Center Diabetes Care Services: Life Saving Education 12Oral Cancer Is Not A Laughing Matter 14

Oncologist Dr. Mark Genesen Talks About Cervical Cancer 16Can Foods Make Varicose Veins Worse? 18

New Cervical Cancer Screening Guidelines Save Lives 20New Treatment Successful For Overactive Bladder 21

Freedom Dogs Touch Many Lives 44

2012 Year-End Tax Planning 35

A Picture Of Health Versus The Quality Of Life 15

The Gift Of Life After A Death 38

A Chance Of A Lifetime Changes Many Lives 22

PRIME

FITNESS

BABIES ON BOARD

FOODIES

A Show-Stopping Holiday Meal 28

A Second Chance At Life 40 Blood Donation - It Does Matter 42

PET HEALTH

TALK

Toby Keith talks about theOK Kids Korral being built on theOU Medical Center Campus

pg. 36

Help! We Need A Home For The Holidays 45

A Home Away From Home For Toby’s Kids 36

December/January 20136

Find us on Facebook!facebook.com/okhealthandfitness

Follow us on Twitter!twitter.com/okhealthandfitn

Visit us on the web atwww.OKHealthandFitnessMagazine.com

December/January 2013Vol 3 - Issue 2

Publisher/Editorial Director

Brandy Morris(405) 614-5373

[email protected]

Editor-in-Chief/Advertising Director

Bradley Smith(405) 614-2615

[email protected]

Creative DirectorStacy L. Beal - Model [email protected]

Contributing Writers

Photographers

COVERToby Keith

Photo provided by Elaine Shock

OK Health and Fitness is a bi-monthly magazine published 6 times a year. Subscription rates are

$24.00 for one year. For subscription inquiries please send an email to: [email protected] or mail

check payable to OK Health and Fitness, 7790 North 39th Road, Tryon, Oklahoma 74875-7701

Copyright 2012 Oklahoma Health and Fitness Magazine LLC and OK Health and Fitness Magazine.

All rights are reserved. Reproduction of Articles or Advertisements without the expressed written

permission of the Publisher is prohibited.

For advertising information, please contactBradley Smith at 405.614.2615 or e-mail at

[email protected].

OK Health and Fitness magazine assumes no responsibility for the contents of articles or

advertisements in that the views expressed therein may not necessarily reflect the views of the Publisher

or any magazine employee or contributor. All Editorial submissions should be sent to

[email protected]. This publication and all its contents are Copyrighted.

Brandy MorrisBradley Smith

Governor Mary FallinLt. Governor Todd Lamb

Terry Cline, PhDChris PetermannAmy Petermann

Sara EnglishDr. Clint Metcalf, D.D.S.

Mark TriplettDr. Mark Genesen, M.D.

Dr. Dominic M. Pedulla, M.D., F.A.C.C.Greg CameronDr. Mary MartinSandra Williams

Ben CoffmanJennifer Hladik

Josh RogersDr. Anureet K. Bajaj

Jon BarrSheryl Marseilles

Bryan LarisonPhillip Murphy, E.A.

Brian JacksonSeth Mueller

Leslie GambleSharon Eaves

Colleen Crummy

Bradley SmithBrandy MorrisElaine Shock

David HolbrookSara EnglishJef Bettens

Dr. Dominic M. Pedulla, M.D., F.A.C.C.Greg Cameron

Sandra WilliamsOklahoma State University

Marcy GrayKeenan Garrett

CASABryan LarisonDarren Shaw

Life ShareJoe Cappa

Oklahoma Blood InstituteSharon Eaves

Colleen CrummyShaun Swartz

[GREETINGS]

Publisher’sLetter

Editor’sLetter

Contact Brandy at

brandyokhealth @gmail.com

ContactBradley Smith at

bradokhealth @gmail.com

[Bradley Smith, Editor]

[Brandy Morris, Publisher]

Happy Holidays!

It is that time of the year where we have to remember to be safe outside because of the changing weather. Ice and snow on the ground are always a threat to all ages for possible slips and falls so remember that the removal of snow off of your sidewalks, driveways or decks are not all that you need to do. The melting of the snow refreezes and then black ice forms, which in many cases is more dangerous to all walks of life. By putting down salt and sand, you can solve the problem of the black ice forming, making it safer and easier to walk in those areas. If you know an elderly individual that will be in need of assistance this winter, take time out of your busy schedule to help them by making it much safer for them to venture outside this winter season. Bring their mail to them so that they do not have to make a trip to their mailbox. Take them to the grocery store and then help them get their groceries into their house. Help feed their animals to make sure that they are also secure from the harsh winter months. If they are in need of a doctor's appointment or just a simple trip to the pharmacy for their medication, give them a ride. Senior citizens in most cases are on a fixed income and might not be able to afford for a service man to come out, your charitable contribution this season should be to pay for that service man to come out and check their furnaces or heaters. By doing this you will feel so much better knowing that what you have done has greatly impacted someone's life and possibly saved it!

God Bless Oklahoma and please have a safe and joyous Holiday Season!

Hello Everyone,

Oh what fun we had this issue! Bradley, my son Ricky, and I had so much fun visiting with Toby Keith at the beautiful Belmar Golf Club in Moore, Oklahoma. It meant the world to me for my son to meet one of his favorite country singers. Mr. Keith has done and continues to do so much for our troops. In the past 10 years, he has performed in 192 USO shows for our troops in the desert. Mr. Keith took the time out of his busy schedule to visit with us about one of his other passions, helping children who are fighting cancer and his plans to try to make life a little bit easier for them and their families. Thank you Mr. Keith, we hope you have the best year ever! Thank you to the wonderful people at the Toby Keith Foundation as well, we look forward to checking in on the progress of the OK Kids Korral later this year.

We also have a great story of survival thanks to the kindness of others who donated blood to the Oklahoma Blood Institute. A mother shares her experience of receiving the gift of a liver transplant at the OU Transplant Center and how her life has change. You will also read a story about a family and their son saved the lives of others with organ donation.

This is the time of the year when we look back and reflect and ask ourselves, “Have I done enough for others?” Only you know the answer to that question and can decide to do more.

When you sit down to write out your New Year's Resolution, make resolutions that you can live with and accomplish. You will feel better when you can check off something that you have done.

Our Foodies are back for the holidays! Be sure to check our recipes for some all-time favorites.

May peace be with you this Christmas! God Bless Our Troops and we hope you are coming home soon. Happy New Year Everyone!

P.S.

Check out the article on Bryan White's Christmas tour. Visit our Facebook page, like us and leave a comment and you could win FREE TICKETS to one of his shows!

okhealthandfitnessmagazine.comDecember/January 20138

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product forms count – fresh, frozen, canned, or use, another 20 suffer from at least one serious dried. The U.S. Department of Agriculture's tobacco-related illness. “My Plate” healthy eating guide encourages As Oklahoma's Secretary of Health making half your plate fruits and vegetables as a and Human Services, I am committed to way to improve health and control weight. To shaping a healthier future for all Oklahomans, view the “My Plate” recommendations visit and I believe we are beginning to build The holidays are a time of family, www.choosemyplate.gov. momentum in our state to meet our health friends, and fun. They can also lead to

If you know you will be consuming challenges. Let's not let the holidays be an unwanted weight gain and a disruption in our extra calories, plan ahead and think about how excuse to hinder our efforts. By being creative healthy routines. While eating healthy and you can move more and increase your physical and planning ahead, we can continue our path engaging in physical activity are important year activity. Start small, but build your way to the to wellness. round, it is especially important during the amount of physical activity you need. As a holidays to find a balance between the number general goal, most adults should engage in of calories eaten and the number of calories about 150 minutes of physical activity b u r n e d t h r o u g h p h y s i c a l a c t i v i t y . throughout the week. Create new holiday Unfortunately, pounds added during the traditions that incorporate physical activity, holidays may never be lost. such as taking a walk with your family to a

It's no secret that Oklahomans special place in your neighborhood.

already tip the scales when it comes to being Finally, for those who still consume obese or overweight. Nearly one-third of all

tobacco products, let me encourage you to use adults in Oklahoma are obese and about 30 this holiday season to give yourself the gift of percent of Oklahomans report that they do not health by calling the Oklahoma Tobacco engage in leisure time physical activity. Helpline at 1-800-QUIT-NOW and learn how

Let's use this holiday season as an you can be tobacco free. Tobacco use is the

opportunity to eat better and move more. Back single most preventable cause of death and

away from the high calorie holiday foods and disease. For every person who dies from tobacco

add more fruits and vegetables to your plate. All

My Friend, Dr. Terry Cline is the Secretary of Health and Human Services for Oklahoma. I asked him to help with this article and share some advice for eating healthy over the holidays. May God Bless You through the holidays and have a Happy New Year.

Special Message from Governor Mary Fallin

To learn more about how you can eat better, move more and be tobacco free,

visit www.shapeyourfutureok.com.

Spending Time With Your Family

and Eating Healthy This Holiday Season

[from GovernorMary Fallin’s Office]

[by Terry Cline, PhDSecretary of Healthand Human Services]

Spending Time With Your Family

and Eating Healthy This Holiday Season


The close of every year allows explore was their opinions of our greatest generate a legislative agenda that will help make Oklahoma families the opportunity to reflect on impediment to growth for our state. Our our job growth climate very competitive.the many blessings and accomplishments of the citizens were more than willing to contribute The Lamb family is very thankful for past 12 months. Traveling the state as Lt. their thoughts, ideas and suggestions. The the blessing of serving our great state. Many Governor, I've seen the great tenacity, growth report can be found on my website at Oklahoma families will be without their military and accomplishments of Oklahomans this past www.ok.gov/ltgovernor. loved ones who are selflessly serving this year. Traveling the nation as an ambassador for Throughout 2012, I continued my holiday season. Our freedom is a priceless gift, Oklahoma, I've actively promoted Oklahoma as service as Oklahoma's Small Business Advocate and our prayers and deepest gratitude go to the a competitive state that supports strong public traveling throughout the nation and state, men and women of our armed forces who policy. We are a blessed nation and state. encouraging investment and reinvestment in defend it every day. May God bless them and

At the beginning of 2012, I released our state. In Oklahoma we have the experience, may God bless Oklahoma.my first Lt. Governor's Policy and Issues knowledge and opportunity to be competitive in Report. This report outlined my vision for the economic development, but there are still some State of Oklahoma and included ideas that I challenges. To address this, I hosted a series of received from constituents across the state. The Small Business & Small Manufacturer Regional report resulted from traveling to all 77 counties, Summits. Each summit was beneficial, and was holding town hall meetings and listening to held in various communities across the state: what Oklahomans had to say about public Enid, Tulsa, Durant, Lawton, Bartlesville and policy affecting each of their areas of the state. Oklahoma City. The agenda of each summit

included discussions aimed at identifying key Within the Lt. Governor's Policy and issues affecting small businesses and small Issues Report, I outlined various state and manufacturers in each area of the state. Those policy recommendations, including reforms in topics were followed by solution-orientated the areas o f job creat ion, workers ' discussions on issues including workers' compensation, economic development, state compensation reform, health care, workforce income tax, education, tourism and development, or specific regional items. The transportation. When visiting one-on-one with information gathered at these summits will help various Oklahomans, the issue I wanted to

Special Message from Lt. Governor Todd Lamb’s Office

[by Lt. Gov. Todd Lamb]

Reflections

of the Past Year

Reflections

of the Past Year

You may reach us in person or by mail, phone or fax. Address:

2300 North Lincoln Boulevard,Room 211

Oklahoma City, OK 73105 Phone: 405-521-2161Fax: 405-522-8694

We look forward to hearing from you!

Merry Christmas &Happy New Year!

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Payne County Bank, is a 100 percent employee-owner community bank

located in Perkins, Oklahoma and Member, FDIC. Find us on the web at

www.PayneCountyBank.com. Chris Petermann is a Vice President at Payne

County Bank. Amy Petermann, an adjunct professor, taught Personal Finance at the

University of Central Oklahoma.


Fiscal FitnessPRIME

T i s t h e s e a s o n f o r shopping! At least that is what the retailers would like you to believe. The shelves are stocked, the specials are ready, and the must-have lists are being made. Before you get swept away and fall for retailer

traps, we have listed for you our own Top Five Ways for You to Save Money.

This season before you buy every person you can think of something, have a conversation with them. You may found out they, like you, would rather save money, instead of, receiving something they may or may not use. Instead of trading gifts, go out and do something fun or have a game night at your house. The cost would be a pizza or potluck, or movie tickets, putt-putt or anything else that would be fun, but would have lasting memories. Try to keep it simple this holiday season.

First, make a list of the people whom you want to purchase a gift. Next to each name, decide how much you want to spend and a few ideas for each. Second, decide what stores to make the purchases. Also include on your list a few small emergency gifts. Now when you go check or debit cards. Because you have a plan Those who have a plan will succeed. shopping you have a list, and you will not fall that includes the dollar amount for each person, Please take a few moments to do the work so victim to impulse purchases. If it is not in the you know how much money you are going to come January you do not have buyer's remorse. plan, do not buy the item. Remember, the fewer spend. Pull the money out and set it aside for More important, you do not pay for this holiday trips to temptation, the more money you save! the gift purchases and that is all you will spend. season over the next several months or even

years. Have a Merry Christmas and a wonderful financially peaceful New Year!

One way is to understand the Do not take them with you. If you use retailer's price match policy. Making one trip to a credit card, you will spend on average 20 one retailer instead of two, not only will it save percent more than you would with cash. Take time and money, more important it reduces the the ability to overspend out of the wallet now! If temptation to impulse buy! Another way is to the temptation of swiping the card is too great use the Internet to compare products and find for you, put the card in a bowl of water and put it the best deals. in the freezer. Leaving the credit card at home

makes you have to return to the store, (once you have “unfrozen” your credit) nine times out of

This season make it a goal to use cash, ten, you will not do it.

5. Communication

4. Have a plan

3. Comparison Shopping 1. Leave your credit cards at home

2. Pay with Cash

By Chrisand AmyPetermann

Top Five Ways to

Save Money This ChristmasSave Money This Christmas

www.hellocatering.com718 East 99th Street ~ Perkins, OK 74059

405.547.5581

Take the Stress out of

Holiday Parties and Call Us!

Catering for All Occassions

Corporate Events

Taking a Positive StepToward Better HealthTaking a Positive StepToward Better Health


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Diabetes Care Services is located at 824 S. Walnut, Stillwater, OK 74074.

For more information visit www.smcdiabetescare.com or call us at

(405) 533-3612.

Diabetes affects nearly 26 million D i a b e t e s C a r e Americans and there are 79 million considered Services, located at 824 S. to have prediabetes (2011). The number of Walnut in the Home and Americans with diabetes is projected to double Community Services building, or triple by 2050. will be offering diabetes

education classes in both a Stillwater Medical Center's Diabetes group setting and individually Care Services was recently named an accredited to ensure the needs of each diabetes education program by the American patient are met. So whether Association of Diabetes Educators (AADE). you were recently diagnosed, This will allow residents in and around the h a v i n g c o m p l i c a t i o n s , Payne County area access to crucial diabetes switching to insulin or a education services.gestational diabetic, we are

Diabetes education is a collaborative available to help you make a process in which the patient, the physician and successful transition. the educator work together to develop the skills

O u r g o a l i s t o needed to modify behavior and successfully complicationsprovide a comprehensive and collaborative self-manage the disease and its related

program centered on a relationship with both ~ Building healthy coping skillsconditions. The education provided by our the patient and the physician. Our educational program is delivered by a team of diabetes No matter what path you and your services provide continued support as each educators with experience and licensure as a physician decide, we offer an eight hour group patient transition through the program and into dietitian, nurse and as a certified diabetes class or a series of individual sessions, to help life. educator. you have the resources needed to be successful.

“Over the past 12 years, the community's need for diabetes care has grown To start taking a positive step toward

A transition of care plan will be faster than we ever expected. I feel privileged to better health, call your physician today to start developed based on the information discussed be a part of the new program that will be able to discussing your particular needs. After meeting between you, your physician, and our diabetes more fully meet the needs of Stillwater and the with your primary care physician, an order can educators. Because Diabetes Education is a surrounding communities.” Deanne be called directly to Diabetes Care Services. As collaborative effort, we will share your Fortenberry, CDE, RN, Program Coordinator an AADE certified program, we meet the Transition of Care with you and your physician. for Diabetes Care Services. Medicare requirements to bill insurance. We It will include information such as:also accept many other insurance plans. Our

staff will work with you regarding your ~ Dietindividual benefits and let you know what your ~ Glucose logsinitial investment will be.

~ A foot assessment

~ Additional medical referrals such Understanding the problem is as ophthalmology and podiatry

essential to learning how to live well with ~ Additional educational needsdiabetes. Our program is built on the seven

principles developed by the American I encourage you to contact your Association of Diabetes Educators. physician if you have any concerns about your

diabetes.~ Developing healthy eating habits

Thank you for taking a positive step ~ Incorporating physical activitiestoward better health.

~ Monitoring of glucose

~ U t i l i z i n g m e d i c a t i o n f o r therapeutic effectiveness

~ Integrating problem solving skills into daily life

~ P r e v e n t i n g a n d d e t e c t i n g

Referral InformationTransition of Care

Perfecting the Patient Experience

[by Sara English]

Did You Know?* One in Five Americans with Pre-Diabetes will develop Type II Diabetes.

* Modest changes in lifestyle can delay or prevent the onset of Type 2 Diabetes by 58 percent or more!

Diabetes costs Americans

* Medical care and services - $92 Billion

* Costs related to disability, work loss, premature mortality- $40 Billion

Average Karaoke Event last 4 hours, cost$200.00. Each additional Hour will onlycost $40.00 more.


Metcalf & Sadler Dental2212 W 12th Ave,

Stillwater, OK 74074(405) 624-0222.

Oral cancer often starts as a tiny, and jaws and should be taken every 3-5 years. ~ Pain, tenderness, or numbness unnoticed white or red spot or sore anywhere in There are also special lights and dyes that claim anywhere in the mouth or on the lipsthe mouth. It can affect any area of the oral to detect cancerous changes early on the tongue ~ Difficulty chewing, swallowing, cavity, including the lips, gums, cheek lining, and other tissues of your mouth, but the speaking, or moving the tonguetongue and the hard or soft palate. Oral cancer scientific evidence does not prove they are

~ Prolonged soreness or swelling of strikes more than 34,000 Americans each year. superior to a thorough visual examination. the lymph nodes in your neckAn estimated 7,500 people died as a result of They are well marketed. Dr. Oz thinks they are

these cancers in 2007. Of these deaths, men great, but the gold standard of detection is still a Tobacco use of any kind is a were more than twice as likely as females to die surgical removal (biopsy) of the tissue that significant risk factor. Please ask your of oral cancer. More than 25 percent of appears suspicious to get a definitive diagnosis. physician or dentist about some of the ways Americans who get oral cancer will die of the available to quit using tobacco. People who use A regular dental checkup includes a disease and on average, only half will survive smokeless tobacco should alternate locations routine oral cancer screening. A thorough more than five years. African-Americans are that the tobacco is held (while they are in the examination of your entire mouth is essential in especially vulnerable with the incidence rate process of quitting). Alcohol use combined the early detection of cancerous and pre-being 1/3 higher than in whites and the with smoking greatly increases risk. Prolonged cancerous conditions. You may have a small, mortality rate is almost twice as high. exposure to the sun increases risk of lip cancer, but dangerous, oral spot or sore and not be

also any non-healing sore on the lip should be Do I have your attention now? aware of it. evaluated. Oral cancer can occur in people who

In recent years, it has become easier The following conditions may also be signs of a do not smoke, use tobacco, or have any risk to detect oral cancer. People are more aware of problem: factors. Ask about an oral cancer screening at the importance of early detection and often get a your next periodic dental examination. Similar ~ A change in the way the teeth fit suspicious spot checked. Some of the newer to other dental or medical problems, lack of togetheraids used in early detection include a painless pain does not mean that you are healthy.

~ A sore that bleeds easily or does not brush biopsy similar to a Pap smear used in healdetecting cervical cancers. When this method is

used in the mouth, it only tells us if the cells are ~ A color change of the oral tissues“atypical” and need further biopsy. Panoramic

~ A lump, thickening, rough spot, radiographs often catch pathology of the teeth

crust, or small eroded area

[by Clint Metcalf, DDS]

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Going to the Dentist?

Ask About AnOral Cancer Screening

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As a Chinese medicine I admire and respect modern practitioner, my primary medicine. It saves lives daily and I believe it medical procedure is the deserves to be the first choice when seeking to application of acupuncture. resolve or identify the cause of many acute Occasionally, I include herbal issues. However, a large percentage of health medicines as well. Most of my issues are not acute in nature. In 2011, a review full-time practice is in working of records of more than 7 million primary-care

with people who have a chronic physicians by an electronic health care records condi t ion, usual ly something company showed that almost 25 percent of

associated with a “pain” component, like low people seeking treatment were due to back pain. I have many patients who believe symptoms related to chronic conditions. that regular visits improve the quality of their Now this doesn't mean that modern health by reducing the symptoms of their medicine is not effective in dealing with chronic chronic pain issues. They choose to come in for issues. I stated earlier that many of my treatments a couple of times a month and we returning patients have chronic issues. I believe address their chronic condition and whenever it speaks more to how we define health and to possible I always treat whatever other our process of obtaining and maintaining it. It's complaints they may have. It's not that these more of a paradigm of how the person folks are necessarily chronically ill, they have a integrates medicine into their life to maintain chronic condition and have discovered that that idea of health. their overall health is improved when they use

Alternative medicine treatments acupuncture as opposed to medication.don't necessarily offer a magic cure for any

Health is, in my opinion, not so much particular malady or disease; they offer a the idea of an absence of something, i.e., different approach to their management.disease, pain, stress, but the inclusion of

Health may be not so much the practices that help in maintaining an optimal complete absence of disease, but the level for that person. Health maintenance is in management of “dis-ease” that allows for the effect kind of like putting gas in the car, you're maximum quality of life.only going to get so far on a tank of gas.

By MarkTriplett

Mark Triplett has a Masters of Science in Oriental Medicine and has been practicing Oriental Medicine for

more than 8 years. Set an appointment with Mark today! He

can be reached at405-514-0478 or 10966 N. May, OKC, OK 73120.

A New Definition of Health



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Tulsa Cancer Institute – Stillwater, OK 600 S. Adams Stillwater, Ok 74074

www.tciok.org - (405)372-1775 Tulsa Cancer Institute is formerly known as Cancer Care Associates.The NBCF has information tailored specifically for you at www.national

breast cancer.org and have interactive tools available to help you develop your own early detection plan. Yes,

there is even an APP for that!

An estimated 12,170 women will be risk factor for cervical cancer development. cervix. These are best performed by cancer diagnosed with invasive cervical cancer in the specialists known as oncologists. Early cervical United States in 2012 and almost 35 percent cancers (those confined to the cervix) are (4,220 women) will ultimately die of their commonly treated with a type of hysterectomy Pap smears have been the traditional cancer. Fortunately, the likelihood of in which not only the cervix and uterus are method for early detection of cervical cancer. developing this form of cancer continues to removed, but also the tissues that are attached Pap smears can also detect cervical dysplasia decline by more than 2 percent each year among to the cervix. Once cervical cancer has extended long before cervical cancer develops, and women of all ages and races because of Pap to the surrounding tissues, surgery is no longer therefore allow for treatment of cervical smear screening. What remains a much more effective and treatment consists of a dysplasia before cervical cancer develops. In common problem are the estimated 2.5 million combination of radiation and chemotherapy.fact, detection of cervical dysplasia is much women who find themselves with an abnormal more common than is the detection of cervical pap smear each year in the United States. cancer. Pap smears are not perfect, however,

and may be reported as normal when abnormal Detection of cervical dysplasia cells are present (known as false negative), or through Pap smear screening has been the

Cervical cancer is usually caused by may be reported as abnormal when no traditional means for cervical cancer infection with the human papillomavirus abnormal cells are present (known as false prevention. This has resulted in an 80 percent (HPV), which is transmitted by skin to skin positive). This is why regular, repetitive decrease in the number of cervical cancers contact with an infected person. The infection screening is necessary. More recently, testing annually in the United States since 1950, but is often localized to a single part of the body for the HPV virus itself (HPV testing) has been has required treatment of millions of women for (such as the cervix or penis), so transmission used in conjunction with pap smears to more cervical dysplasia. With HPV vaccines, it is now requires skin to skin contact with that body part accurately detect women at risk for developing possible to prevent many HPV infections from and is therefore most commonly transmitted cervical cancer. ever occurring. These are recommended for sexually. Although most women in the US will girls and women 9 to 25 years of age. Because be exposed to HPV sometime during their life, they do not prevent all types of HPV infection, few will actually develop cervical cancer. This cervical cancer screening with pap smears Cervical dysplasia and early cervical means that HPV infection is necessary, but not remains important for all women, including cancer usually have no symptoms. This is why sufficient, to cause cervical cancer. Most HPV those who have received the HPV vaccine.screening of asymptomatic women with pap infections are cleared successfully by the smears is vital. Symptoms normally develop Dr. Mark Genesen, M.D. is a board immune system without ever causing a only after cervical cancers enlarge and spread to member of the American Society of Colposcopy problem. A persistent infection may result in surrounding tissues. The most common and Cervical Pathology, a Gynecologic abnormal cells on the cervix, known as symptom is irregular vaginal bleeding, Oncologist at Tulsa Cancer Institute & Associate dysplasia. Only rarely does cervical dysplasia especially after intercourse and between Professor OU School of Community Medicine.progress to cervical cancer, and this generally periods. Pelvic pain, vaginal discharge, and takes many years. That provides a window of odor are also common symptoms of advance time during which treatments for the dysplasia cervical cancer.can be performed, preventing its progression to cancer.

Treatments for cervical dysplasia rely Immunosuppression can prevent a on the removal or destruction (ablation) of woman from clearing an HPV infection and abnormal cells on the surface of the cervix. This therefore increase her risk of developing can be performed in either a doctor's office or cervical dysplasia and cervical cancer. Smoking the operating room by freezing the surface of cigarettes also increases the risk of cervical the cervix (cryotherapy), laser ablation, or local dysplasia and cancer by acting as both a direct surgery (LEEP or cone biopsy). Once invasive carcinogen (cancer causing agent) and as an cervical cancer develops, treatments become immunosuppressant. Not using tobacco more radical and are no longer limited to the products is therefore an important modifiable

Early Detection

Prevention

Risk Factors

Signs & Symptoms:

Treatment

[by Dr. Mark Genesen, M.D.]

What

Every WomanNeeds to Know About Cervical CancerNeeds to Know About Cervical Cancer

What

Every Woman

Dominic Pedulla MD is a board certified cardiologist specializing in varicose veins. His office offers no obligation, free consultations for

people interested in having their veins evaluated. Call his office today at

(405) 947-22283300 NW 56th Street, OKC, OK.


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Did you know that almost 1 stay at the correct concentration. The opposite of 2 Americans over the age of happens when we eat a lot of potassium, which 50 will struggle with varicose exists in the fluid outside of our cells. Potassium veins? It's true, and while most causes cells to release water, which can then be varicose veins don't cause any excreted in the urine. When the body retains serious health issues, most water in because of excessive sodium or people who had them will deficient potassium consumption, the volume experience pain, fatigue and of blood circulating in the body temporarily

will probably find them annoying. increases. The increase creates extra pressure Additionally, most people find the on veins and their valves, contributing to their

big, bulging, blue veins just plain ugly. weakness. A high salt or low potassium diet over the course of a lifetime may increase a person's The truth is the only way to get rid of chance of developing varicose veins due to varicose veins is to have them removed. constant water retention.Changing your way of life, and even your diet,

won't make them go away on their own. Once you have them, they are here to stay unless you take steps to have them removed. Fortunately, the days of harsh varicose vein surgical stripping are behind us, making way for technologically advanced laser procedures. Today's procedures are performed in office and have you back on your feet in a matter of minutes. Most people can return to normal activities in hours, instead of weeks.

The heart and the arteries, veins, and capillaries make up the circulatory system, which carries blood throughout the body. Arteries carry blood away from the heart and out to tissues, while veins bring blood from the tissues back to the heart. Veins tend to have a harder job than arteries because they are much less muscular. They prevent the back flow of blood with one-way valves but also rely on muscle contractions to keep blood moving toward the heart. If these valves become weakened, especially in the legs where veins must work against gravity to move blood up to the heart, the weakened valves may allow blood to flow backwards. This backflow allows the blood to pool and where it pools, it pushes on the inside of veins. These veins eventually become stretched, resulting in varicose veins.

The saying “you are what you eat” holds true when we talk about blood. When a person ingests an excessive amount of sodium, the body responds by retaining more water to

Foods to Avoid

What You Can Do To Encourage Healthy Veins

Fiber

What to Do If You Suspect Varicose Veins

Understanding Varicose Veins

Dissolving Calcium Deposits

Vitamin C and Flavonoids

How Food Affects Our Blood

give you an edge with varicose veins because Vitamin C can help strengthen the vein walls. To get vitamin C, try eating citrus or bell peppers. Remember, all of these fruits and vegetables provide more nutrients when juiced and eaten raw.

If you are trying to decrease your varicose vein pain through diet, there are certain foods that you should avoid. First on the list is refined sugar. Prepackaged cookies, doughnuts, candy, sugary cereals and soda pop have little or no nutritional value and are detrimental to the cardiovascular system. Eating these snacks makes it hard for the body

Changing your diet may be the easiest to do good work and can negate the value of the thing you can do to diminish some of the good foods you eat. Foods that have a high sugar symptoms of varicose veins, especially if you are content, or simple carbohydrates, can cause the preparing for varicose vein laser therapy. release of a massive amount of insulin, which Consider making these changes to your diet: impairs your body's ability to excrete sodium,

resulting in water retention. Alcohol and sugary fruit drinks have the same effect.

Foods rich in fiber do good things for our bodies by preventing the buildup of toxins in the blood and keep it flowing regularly. Fiber A brief exam and ultrasound can helps keep the blood pumping back to the heart confirm varicose veins. Getting rid of them is instead of pooling near the skin. Steamed easy using today's most advanced laser spinach is a great source of fiber as are beans, technology. Most people find that they are back whole grains and carrots. Red beets and beet to a normal routine quickly and may indulge in a juice are useful for avoiding blood toxemia. new activity or exercise because they feel

healthier. When your cardiovascular and circulatory system is operating at peak

Inorganic calcium can accumulate in performance, you will naturally feel better.the veins and preventing blood flow. Calcium

Insurance plans cover varicose vein buildup works like a dam, restricting flow and

laser therapy. We always encourage patients to forcing the veins to bulge outward near the

seek the help of a medical professional before skins surface. Raw garlic is known to dissolve

making major lifestyle changes or undergoing deposits of both inorganic calcium and

dramatic dietary changes. With sound medical cholesterol, allowing the blood to flow freely.

support, these changes are easier than you Parsley not only dissolves calcium in the veins,

think!but also improves oxygen metabolism to maintain the elasticity of blood vessels.

Foods high in flavonoids reduce free radicals and improve the quality of our blood. Dark greens such as spinach, dark fruits such as cherries and blueberries, yams, onions, grapes and dark chocolate are all good sources of antioxidants. Foods rich in vitamin C complex

Healthy Eating Resolution

May Be Key in ManagingVaricose Vein Symptoms

If you’ve tried treatments that haven’t been successful, don’t lose hope.

Find out if InterStim® Therapy could eliminate or greatly Find out if InterStim® Therapy could eliminate or greatly reduce your bladder control problem. InterStim Therapy, first introduced in 1997, is an FDA approved treatment and has helped more than 100,000 people regain their quality of life! InterStim is a proven neuromodulation therapy that targets the communication problem between the brain and the nerves that control the bladder. If those nerves are not communicating correctly, the bladder will not function properly.correctly, the bladder will not function properly.

Think of it like a pacemaker for your bladder. You won’t know it’s there and you could be free from pads, pills and embar-rassing accidents. Medicare and most insurance companies cover InterStim Therapy for overactive bladder and IBS.

While individual results vary, 99% of our patients who have the trial choose to go forward. We have a 90% success rate even when other medications and therapies have failed. Our patients love their new found freedom!


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To learn more about us or to get help, call us anytime, day or night,

at 1-800-227-2345 or visit www.cancer.org.

FOR MORE INFORMATION, CONTACT:

Greg CameronAmerican Cancer Society

Phone: 512.919.1916Email: [email protected]

[by Greg Cameron]

Cervical CancerScreening GuidelinesRecommendations Aim to Reduce HarmsWithout Reducing Benefits of Screening

Last year, the American Cancer (e.g., HIV positive). Society (ACS), the American Society for “Pap tests have been done yearly in Colposcopy and Cervical Pathology (ASCCP), the past, but we now know that annual and the American Society for Clinical Pathology screening is not needed and in fact can lead to (ASCP) released new guidelines for the harm from treatment of cell changes that would prevention and early detection of cervical never go on to cause cancer,” said Debbie cancer. The guidelines generally advise a Saslow, PhD, director of breast and gynecologic reduction in the number of tests women get over cancer for the American Cancer Society. “Since their lifetime to better ensure that they receive 1980, organizations including the ACS have the benefits of testing while minimizing the recommended less frequent screening. With the harms, and include a preference for co-testing addition of the HPV test, we can test even less using the Pap test and HPV test for women age frequently, as the risk of pre-cancer and cancer ages 30 to 65. when both tests are negative is so low. With

these recommendations, our groups are helping make sure women get the full lifesaving benefits

~ Women should not be screened of screening while minimizing its known

before the age of 21.harms.”

~ Women 21 to 29 should be screened with the Pap test alone (conventional or liquid-based) every three years. HPV testing should NOT be used for screening in this age group. ~ Women at any age should NOT be

screened annually by any screening method.~ For women 30 and over, the preferred approach is the Pap test plus HPV ~ Women with a slightly abnormal testing (“co-testing”) every five years. Pap test result (called “ASC-US”) and a negative Continued screening with the Pap test alone HPV test can be screened again with co-testing (without HPV testing) every three years is an in 5 years or with the Pap test alone in 3 years.acceptable alternative. While screening with

~ Women with a negative Pap result HPV testing alone is promising, at this time it is

but a positive HPV test can either be rescreened screening recommendations, they are not recommended for most clinical settings.

with co-testing in one year, or tested with a test important," said Alan Waxman, M.D., ~ Screening is not recommended for for specific types of HPV (HPV16 and HPV 18). president of the American Society for

women over age 65 who have had at least three Colposcopy and Cervical Pathology. "The The updated guidelines were first consecutive negative Pap tests or at least two addition of HPV testing to the Pap test in released in draft form in late 2011. The working negative HPV tests the last 10 years, with the women 30 and over has been shown in recent groups that created the draft guidelines then most recent test in the last 5 years. Women in studies to provide better protection for longer met with delegates from 25 organizations to this age group who have a history of pre-cancer intervals from cancer and pre-cancerous f u r t h e r d i s c u s s a n d f i n a l i z e t h e (CIN2 or a more severe diagnosis) should changes than use of the Pap test alone."recommendations, which were then adapted continue routine screening for at least 20 years.

into this final guideline.~ Women who have undergone a

“Our process resulted in guidelines hysterectomy (with removal of the cervix) for

that are focused on collectively presenting the reasons not related to cervical cancer or pre-

best patient-centered cervical cancer screening cancer should not be screened.

strategies,” said Mark Stoler, M.D., past ~ Women who have been vaccinated president of the American Society for Clinical

against HPV should follow the age-specific Pathology. “These final recommendations are recommendations in these guidelines (for based on a broad and emerging body of unvaccinated women). literature, and meld the very latest knowledge

on the interplay between new molecular tests The new guidelines released in and traditional cytology.”March 2012, are not intended for women with a

history of cervical cancer, exposure to DES in "While these new guidelines reflect utero, or women who are immunosuppressed relatively small changes over previous

The finalized updated guidelines recommend:

Other new recommendations included in the guideline:


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If you plan your days around the I n t e r S t i m ® . nearest restroom, you are not alone! More than InterStim® is the 33 million Americans live with overactive rising star of the bladder problems. It's more common than you OAB solutions probably know, and it affects both men and because it makes women. The problem, of course, is that we've the body work as been conditioned to think of overactive bladder n a t u r a l l y a s symptoms as an abnormality, so patients often possible without suffer in silence. The good news is there are pi l ls , pads or more treatment options than ever and the e m b a r r a s s i n g chances are very high that you could be accidents.symptom free.

Overactive Bladder (OAB) happens when the bladder muscle starts squeezing to

InterStpush urine out before you're ready to go — even

i m ® T h e r a p y if your bladder isn't full. These contractions can

works on the create strong sudden urges to go, which can lead

sacral nerves, to leaks. The heart of the problem is a

n e a r y o u r breakdown in communication between the

tailbone. Your at the theater, sleeping through the night, brain and muscles that control the bladder. nerves, which branch out to your organs, traveling, and most important, just feel

Many people continue to deal with control a variety of functions. The sacral nerves comfortable participating in the daily activities OAB symptoms because they are misled into control your bladder and the muscles related to of life. It's so amazing that more than 95 percent thinking it is an unavoidable part of getting urinary function. If the brain and the sacral of people who try the 3-day trial find success older. Some women experience the problem nerves don't communicate correctly, the nerves with the permanent implant! More than after childbirth and consider it just part of the will not tell the bladder to function properly, 100,000 people have a new sense of freedom circle of life. Neither is necessarily true. OAB which can cause bladder control problems. and describe the procedure as “life changing.” and urinary incontinence is not something you InterStim® reconnects this communication

If you or someone you love is need to accept without investigation. Although problem by getting the nerves to do their job suffering from urge incontinence, urgency-it does become more common as people get with stimulated pulses. Think of it as a frequency, urinary retention problems and even older, OAB can happen at any age. Adults can pacemaker for your bladder. Irritable Bowel Syndrome (IBS), the news is have symptoms in their early 30s or 40s, or at an

Becky, an InterStim® patient, shares better than ever. No one should suffer in silence even younger age.her story with everyone who has walked in her when there are so many treatment options shoes. “The best thing is that I can do almost today. anything now – go for 10-mile jogs, wear a After meeting with your doctor, you'll bikini, golf, and eat and drink normally, said probably hear about all the options associated Becky. “I can make it all the way through a trip with OAB. Patients will often try behavior to the grocery store without a bathroom break, modification to condition their bodies to work and I no longer have to keep supplies in my like clockwork. The success rates vary and purse, at work, or in the car.”decrease as the symptoms increase over time.

There has been great success with certain medications that work on calming the muscles

The greatest perk to considering so they do not squeeze the bladder too often.

InterStim® is that your doctor can perform a 3-The problem with medications is that their

day non-surgical test that will help you know effectiveness decreases over time, and many

ahead of time if this procedure is right for you. people don't like taking a daily pill. The final

With InterStim®, you can return to the life you option is an FDA approved procedure called

once enjoyed: taking long walks, seeing movies

H o w D o e s InterStim® Work?

What Are The Treatment Options?

Try It Before You Buy It!

[by Dr. Mary Martin]

Mary Martin MD, FACOG is one of a few InterStim® specialists in

Oklahoma. As an OBGYN, she feels so strongly about being able to help

patients gain control that she offers a FREE Consultation. Her staff is happy

to assist with your insurance precertification and claims. Visit her

OAB website at www.OklahomaBladderControl, and

call her at 405-272-2706.

Overactive BladderDoesn't Have To Control Your LifeFDA Approved InterStim® Could Be Your Permanent Answer


Local Perkins Business Improving Life in Africa

Lost Creek Mushroom Farm donates a portion of all sales to the Mushrooms in Ghana Project and The Voice of the

Mushroom Foundation. Lost Creek Mushroom Farm shiitake log kits are available online at www.shiitakemushroomlog.com and at Amazon.com. For a free brochure, call 800-792-0053.

Five years ago, Sandra and Doug and wiring.” compounds to treat cancer. In a cancer Williams received a phone call that changed treatment center in California, white button “We are grateful for the generous their lives, and sent them half way around the mushrooms are proving effective for certain donations from our friends and businesses in world. They had been growing shiitake types of cancers. Our job is to be the voice of the Stillwater and Perkins. Payne County Bank, mushrooms on hardwood logs for about 15 mushroom and spread the word!”Country Comfort Heating and Air, Central years and created a top-selling, grow-your-own-mushroom-kit company, Lost Creek Mushroom Farm.

“The phone rang, “Sandra said, and a woman asked, “Would you be willing to serve as volunteer mushroom consultants in Africa?” The woman was with Opportunit ies Industrialization Centers International, a USAID Agency dedicated to teaching skills for economic development throughout Africa.

Today, after their travels to Africa, China, and India she says, “It takes saying yes when opportunity knocks; for us, stepping through that door opened up the world.”

The Williams' started at the Bemcom Training and Resource Center in Techiman, Ghana. They were to teach shiitake production, packaging and preservation to oyster m u s h r o o m f a r m e r s , a n d a d d r e s s contamination that had wiped out 60 percent of Ghana's mushroom production. Their guidelines increased production by more than 35 percent.

From that experience, came the Mushrooms in Ghana Project (MIG) in 2008

Drug, Janzen Toyota and The Voice of the Mushroom Foundation in and others have turned 2012. MIG raised money to bring two people our vision into a life-from Bemcom to the U.S. to learn about changing reality for us mushroom production. They toured farms and and hundreds of farmers mushroom factories in Oklahoma, Arkansas, in West Africa,” said Sandra.Missouri, and Kansas. Sandra and Bemcom

Founder and Director Bernard Bempah then “ O u r g o a l w i t h T h e traveled to New York to speak at the U.N. Voice of the Mushroom Foundation Conference on Economic Sustainability. i s t o p r o m o t e mushro

om product ion for econoWhen the Perkins couple returned m i c s t a b i l i t y a n d mushrBemcom in 2011, they established a lab and oom consumption for health initiated a research project to identify trees that a n d w e l l - b e i n g worldwide, could support shiitake production in semi-said Sandra. “There is a tremendous tropical Ghana. “We hope to offer a second amount of research mushroom crop to diversify their production. d e d i c a t e d t o t h e Our work there is still ongoing,” Sandra said. medicinal and health

“The major problem in most benefits of mushrooms.

developing countries,” Doug explained, “is More than 100 papers

getting spawn, the mushroom seed material.” were presented at the

So MIG set a goal to equip a spawn production 18th Conference of the

lab at Bemcom. “To date, we have delivered International Society for

funding for building the lab, a Laminar Flow Mushroom Science,

Hood, UV light, heating and cooling incubator, w h i c h w e r e c e n t l y

lab equipment, and a laptop and projector for attended in Beijing.

training. A non-profit organization in Belgium “Doctors in has just offered to donate an autoclave, which

Japan use shiitake and has been the most challenging for our project r e i s h i m u s h r o o m because of the cost. MIG will fund the plumbing

[by Sandra Williams]

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FITNESS

It's the New Year and the time for new fitness regimen, you can effectively work out a in your own time, and in a comfortable and resolutions. Nine times out of ten, people decide program suitable for you and one you can secure manner. to incorporate a fitness regimen in their New adhere to. Year resolution. Everyone wants to stay healthy, but some may not know how to go about getting Fitness and diet go hand in hand. You fit. Every year fitness resolutions are made and It's necessary to have a goal when you cannot start a fitness program and not have a forgotten. Here is how you can start your New start a fitness program. This will help you pace clear cut diet plan. A nutritious diet is the key to Year with the right fitness regimen that will suit yourself and if there is an objective in mind, a successful fitness program. A positive mix of your needs. there is a reason not to stop exercising. Having a exercise and diet can help you achieve the New

particular goal, will help you map your progress Year fitness goal that you have set.when you work out and help you decide whether

I n d i v i d u a l s h a v e v a r i o u s the chosen fitness regimen is effective. A goal is requirements. Some want to lose excess weight; an important part of your New Year's fitness Commitment is a major part of your others want to maintain their weight, still resolution. fitness endeavor. Commitment cannot be others want to keep fit. Those suffering from quantified, but it's required if you are to have You can either quantify your medical conditions may see a fitness regimen as any hope of following your New Year's objective, meaning- arrive at a weight loss one of the ways to affect their condition in a resolution to the letter.figure that you want to reach, or have a general positive and curative manner. Once you answer goal. However, aim for a goal that you can the question why you want to embark on a achieve.

A fixed daily routine becomes boring after a while. It's important to not lose interest and continue with your exercise and diet plan. Most people who want to lose weight Most people stop exercising once they think that or achieve certain standards of fitness, make they can no longer lose more weight than they their way to the gym. This option requires a lot have lost. Others get lazy or are less enthused by of effort. the prospect of the daily exercise regimen.

Typically, when you decide to go to a Incorporate an interest factor in your gym, you need spare time to reach the gym, park

fitness program. You can do this by making the car, wait time for the equipment, shower, changes in the exercises or focus on short-term and time to return home. Often, people cannot goals like training and running a 5k. Changing afford to spend the time required, or follow the the monotonous routine will increase the daily routine demanded by the gym. Before you chances, that you will see the resolution through choose this option, you must know how much till the end.time you can devote to workout in a gym. Only

then do you join a gym. These are a few pointers that must be considered before you start working on your You can embark on a fitness regimen New Year's Resolution. These are not the only from the comfort of your home. You can factors one must consider when starting the purchase workout equipment such as a year with the right fitness regimen, but they will treadmill or bicycle. Fitness experts like me help you embark on a successful fitness plan.would tell you that walking and running are the

easiest, natural, and more pleasing forms of exercise, which also helps build stamina, promotes weight loss, and promotes a healthy lifestyle.

You can achieve this from your home using a treadmill. Using a treadmill can be done

Be Prepared For a DietGoal of the Fitness Regimen

Why?Commitment

Enthusiasm

The Gym is not the Only Option

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Ben Coffman is an ACE Certified Fitness Trainer. OKC Fitbody

Bootcamp is located at 2424 N. Moore Ave, Moore, OK 73160. 405.205.6001

www.okcfitbodybootcamp.com

Start 2013with theFitness Regimen

RIGHT


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For more information, visit wellness.okstate.edu or call

405.744.WELL(9355).

First Cowgirl Wellness Tips

Dust off your boots (or tennis shoes) and get movin'.

Eat your fruits and veggies – Cowboys need colorful plates.

Get enough shut-eye.

orange

Be a Tobacco Free Cowboy.

“Slow Down the Hurry” and take some time for yourself – coined by the Amish, but embraced by this Cowgirl.

Ann Hargis, First Cowgirl at OSU, makes wellness a priority in her life. She shares a few of her personal Cowgirl Wellness principles below.

Whether it's ridin', ropin', or walkin', enjoy the great outdoors.

Give and receive a big ole Cowboy Hug.

Do something everyday that your heart loves.

Spread some Cowboy Kindness.

Oklahoma State University is clinical prevention, stress management and “Striving to be America's Healthiest Campus” tobacco cessation. and wellness initiatives throughout campus are The Department of Wellness offers a thriving. In August 2011, employees were free luncheon the first Wednesday of each granted memberships to the Colvin Recreation month and a heart healthy lunch is provided. Center and the Seretean Wellness Center as part Recent and future topics include Office of their employee benefit package. Employees E r g o n o m i c s , N u t r i t i o n a n d W e i g h t gained access to cardio and strength training Management, Fire Safety and Nutritional equipment, indoor/outdoor pools, indoor Supplements. Other educational programs track, courts for various sports, more than 150 include short-term classes held over the lunch group fitness classes per week in three hour at satellite locations on campus for locations, and a variety of wellness programs. employee convenience. “Our goal is to create a healthy environment and

Health Assessments are offered to offer a wide variety of programs that teach faculty and staff at no charge and are conducted healthy habits and create lifelong wellness at a variety of campus locations. The assessment skills,” said Kent Bunker, director of the includes a full lipid panel (total cholesterol, Department of Wellness. HDL-Cholesterol, LDL-Cholesterol, and

More than half of OSU Stillwater triglycerides), blood glucose, blood pressure faculty and staff use the Department of reading, and waist measurement. Wellness facilities or attend wellness programs

An Employee Assistance Program each year. “Our goal is to get every BODY active (EAP) is available to faculty, staff, and and healthy,” said Bunker. “We encourage dependents. A licensed and clinical employees to team up with co-workers to find

circumference). Components of the program psychologist seeks to improve the well-being of the fun in being active and eating right. Whether include: physical activity, nutrition counseling, faculty and staff through a professional it means taking a yoga class over a lunch hour or goal-setting and lifestyle modification sessions.program which provides assistance in signing up for healthy cooking classes, we strive

addressing personal difficulties including: The Certified Healthy Departments to make our campus healthy,” Bunker said.alcohol/drug abuse, emotional/stress, program recognizes campus units that have

Wellness initiatives are developed in psychological, marital/family, and medical developed their own wellness initiatives, such three categories: awareness and education issues. as fitness or nutrition challenges, or healthy activities, behavior and lifestyle change

food options for meetings. Certification focuses Nutri t ion counsel ing is a lso programs, and supportive environments and on departmental policies and activities available. A registered and licensed dietitian outreach. These initiatives focus on physical regarding physical activity, mental health, assists in the development of a practical meal activity, nutrition and weight management, stress management and nutrition. The 27 plan to meet specific dietary needs. Nutrition Certified Healthy Departments in 2012 will services include: weight management, have a significant impact on creating a culture of eating disorders, high cholesterol, wellness all across campus. vegetarian and other special diets, and

sports nutrition. Cowboy Cooking Wellness initiatives at Oklahoma School is also offered at the Seretean State University wouldn't be possible without Wellness Center's demonstration the continuous support and dedication from kitchen. President Burns Hargis and “First Cowgirl” Ann

Hargis. Whether participating in a cooking class B.A.L.A.N.C.E. (Building A Lifestyle at the Seretean Wellness Center or working out on Activity, Nutrition, Confidence and at the Colvin Recreation Center, they are not Energy) is a 14-week behavior change only encouraging a healthy lifestyle, they are program designed for faculty and staff living it. with risk factors for Metabolic

Syndrome (including high blood pressure, low HDL-Cholesterol, elevated triglycerides and/or blood g l u c o s e , a n d a l a r g e w a i s t

[by Jennifer Hladik]

Wellness Initiatives at

Oklahoma State University

Wellness Initiatives at

Oklahoma State University

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For more information about the Chickasaw Nation, visit

www.Chickasaw.net.

It is said that a journey of a thousand the Moccasin Trail program, says more than than 7,600 square miles throughout south-miles begins with a single step. For the 4,000 individuals have participated in the central Oklahoma, encompassing all or parts of Chickasaw Nation's Moccasin Trail program, program since its launch. Currently, nearly 400 13 Oklahoma counties. The tribe has more than this adage couldn't be truer. participants are in the program. McCullar says 50,000 citizens living across the United States

the participants in the Moccasin Trail program and the world.Based at the Chickasaw Nation have ranged in age from 4 - 98 years old. She Wellness Centers in Ada, Ardmore and Through vision, leadership and mentions that it is easy to get started and the Tishomingo, Okla., the goal of the Moccasin expansion of services over the span of three Moccasin Trail and wellness center staff are Trail program is to encourage increased decades, the Chickasaw Nation Division of always available for advice or guidance on physical activity and improve the overall health Health has become a recognized source for getting started on a fitness program.of the participants. providing compassionate, patient-centered

After an individual is enrolled in the care to Native Americans.The Moccasin Trail program is open Moccasin Trail, he or she is given an initial to any Native American enrolled in a federally The Chickasaw Nation Division of health assessment. After six months, the person recognized tribe. It costs nothing to participate. Health is comprised of a medical center, five returns to the wellness center for another clinics, five pharmacies, three food distribution “Our health care team works assessment and receives any incentives that he centers, seven WIC offices, three wellness diligently to improve the overall quality of life of or she has earned. centers, a diabetes care center and attends to Chickasaw citizens and other American Indians

The incentives for the Moccasin Trail the health care needs of all American Indians in by offering high quality programs and services,” program for achieving fitness milestones south-central Oklahoma and beyond. In the said Chickasaw Nation Governor Bill literally reward participants from head to toe. 2012 fiscal year, the Chickasaw Nation Division Anoatubby. “The importance of staying active From a visor for completing 100 miles to a of Health had more than 500,000 patient visits. cannot be overstated.”sporting goods gift store gift card for completing More than 140,000 visits were recorded

Participants are given an exercise log 1,000 miles, great incentives help participants through the wellness centers.to keep track of the number of miles they walk, stay active. The Chickasaw Nation has forged jog or run. Individuals can also accumulate

McCullar says the incentives are a many health partnerships with national and “miles” by tracking how long they exercise. great motivator for many of the participants, state medical institutions by providing Miles can be amassed through a variety of especially the younger ones. She mentions that research, resources and support in a variety of activities including weight training, sports, participants should find activities appropriate areas of medicine. These partnerships with swimming, biking or other fitness-based for their age and fitness level. However, highly-acclaimed organizations, such as the activities. In these instances, 20 minutes of McCullar says that the most important thing to University of Oklahoma Health Science Center, physical activity equals one mile. consider when choosing a physical activity is to the Harold Hamm Diabetes Center and the

According to government guidelines find one the person actually enjoys doing. American Heart Association, are essential to the published by the Centers of Disease Control, all research and prevention of many prevalent “Everybody needs to have fun,” adults and older adults should aim for a illnesses.McCullar exclaims. “If you aren't having fun, minimum of 2 hours and 30 minutes of physical

you're not going to stick with the program.”activity each week or about 30 minutes a day five days a week. Youth should be active for 1 The Chickasaw Nation hour each day. The Chickasaw Nation, in Ada,

Anona McCullar, the coordinator for Oklahoma, has a jurisdictional territory of more

[by Josh Rogers]

As the holidays approach, most of us are thinking about family dinners and Christmas shopping. However, some of us may be thinking about surgery. The weeks before the New Year can be some of the busiest weeks for a surgeon. Many people are in a hurry to

have surgery at this time of year for several reasons – it is the end of the year, and their deductibles are paid (for insurance cases), or it is easier to take time off because in many industries the holidays are a slow time of year (for both insurance and cosmetic procedures).

Despite this end of the year rush, I always encourage my patients to make sure that they are having surgery for the right reasons and with the right surgeon. Cosmetic surgery your appearance – it will lift sagging breasts, should not be an impulse buy that you may later remove excess fat from the belly, or reduce (or regret. Rather, cosmetic surgery should be increase) your breast size. But it will not change

Unfortunately, none of us are perfect something that makes you feel better about you, your life. While all of us want that body that we to start with – one breast may be smaller, the maybe allows your clothes to fit better, or maybe had when we were 20, or the guy down the hall belly button may be off- center, or one side of makes you look younger. to notice us, or to get that big promotion, your face may sag more. As a surgeon, I will

cosmetic surgery isn't going to make it happen.Before you decide to gift yourself a always try my best to achieve the best result “mommy makeover,” a breast reduction, or possible every time, but the end result may still breast augmentation, consider asking yourself have subtle asymmetries or irregularities. these questions. Another thing to keep in mind is that everyone Surgery will have risks, regardless of

is different – some have great skin, some have how rare or small, and no one can ever make any long waists, some have thicker thighs. This guarantees that you won't have a complication. When we have surgery, most of us means the same breast implant can look Before having an elective procedure, be rely on our friends and family to support us. completely different between you and your prepared. Risks may include infections, However, it is important that no one is

bleeding, open wounds that may take a few pressuring you to have surgery. weeks to heal, or scarring. Although the vast majority of patients have an uneventful

recovery, no one can guarantee that this will be Cosmetic surgery is done to improve you.

Am I prepared for a result that may not be perfect?

Do I understand and accept the potential risks of surgery?

Is this surgery for me?

Do I have realistic expectations about the results?


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By Dr. AnureetK. Bajaj

Bajaj Plastic Surgery is located at6205 N. Santa Fe, Suite 105, OKC, OK

405-810-8448.www.bajajplasticsurgery.com

Continued on pg. 39

IsCosmetic

ElectiveSurgeryRight for You?You?


FOODIES Roast Turkey with Mushroom Stuffing

A ll hosts want to delight guests with delicious meals, especially during the holidays. The pressure often leads them tospend a fortune on ingredients or cater their gatherings. Theexperts at Campbell’s Kitchen have created this traditionalholiday menu, proving that it’s possible to prepare a memor -

able, gourmet feast by combining affordable, quality ingredients. For more affordable holiday tips and recipes, visit

www.CampbellsKitchen.com.

Roast Turkey with Mushroom StuffingPrep: 25 minutesRoast: 3 hours 30 minutesStand: 10 minutesMakes: 12 servings

3 1/2 cups Swanson Chicken Stock (Regular or Unsalted)3 tablespoons lemon juice 1 teaspoon dried basil leaves, crushed1 teaspoon dried thyme leaves, crushed

1/4 teaspoon ground black pepper 1 stalk celery, coarsely chopped (about 1/2 cup)1 small onion, coarsely chopped (about 1/4 cup)

1/2 cup sliced mushrooms (about 1 1/2 ounces)4 cups Pepperidge FarmHerb Seasoned Stuffing 1 turkey (12 to 14 pounds)

Vegetable cooking spray 1. Stir 1 3/4 cups stock, lemon juice, basil, thyme and 1/8 teaspoon

black pepper in a medium bowl.2. Heat remaining stock, remaining black pepper, celery, onion and

mushrooms in a 4-quart saucepan over medium-high heat to a boil.Reduce heat to low. Cover and cook for 5 minutes or until vegetablesare tender. Remove saucepan from heat. Add stuffing to saucepan andmix lightly.

3. Remove package of giblets and neck from turkey cavity. Rinse turkeywith cold water and pat dry with paper towel. Spoon stuffing lightlyinto neck and body cavities. Fold any loose skin over stuffing. Tie ends of drumsticks together.

4. Place turkey, breast side up, on a rack in shallow roasting pan. Sprayturkey with cooking spray. Brush with stock mixture. Insert meatthermometer into thickest part of meat, not touching bone.

5. Roast at 325°F for 3 1/2 to 4 hours or until thermometer reads 180°F.Baste occasionally with stock mixture. Begin checking for donenessafter 3 hours of roasting time. Let turkey stand for 10 minutes beforeslicing.

Notes: n Bake any remaining stuffing in a covered casserole with the turkey

for 30 minutes or until the stuffing is hot. n Stuffing in the turkey should reach 165°F.

Moist & Savory StuffingPrep: 10 minutesCook: 10 minutesBake: 30 minutesMakes: 10 servings (about 3/4 cup each)

2 1/2 cups Swanson Natural Goodness Chicken Broth Generous dash ground black pepper

2 stalks celery, coarsely chopped (about 1 cup)1 large onion, coarsely chopped (about 1 cup)1 package (14 ounces)P epperidge Farm Herb Seasoned Stuffing

1. Heat broth, black pepper, celery and onion in a 3-quart saucepan overmedium-high heat to a boil. Reduce heat to low. Cover and cook for 5minutes or until vegetables are tender, stirring often. Remove saucepanfrom heat. Add stuffing and mix lightly.

2. Spoon stuffing mixture into greased 3-quart shallow baking dish. Coverbaking dish.

3. Bake at 350°F for 30 minutes or until stuffing mixture is hot.

Sweet Potato and Parsnip PuréePrep: 15 minutesCook: 15 minutesMakes: 4 servings (about 3/4 cup each)

2 large sweet potatoes, peeled and cut into 1/2-inch pieces (about 3 cups)

4 medium parsnips, peeled and cut into 1/4-inch slices (about 2 cups)

1/4 cup Swanson Natural Goodness Chicken Broth, heated

2 tablespoons butter2 tablespoons packed brown sugar

1/4 teaspoon freshly ground black pepper1 tablespoon chopped fresh chives

Additional fresh chives for garnish1. Place potatoes and parsnips in 4-quart saucepan. Add

water to cover. Heat over medium-high heat to a boil.Reduce heat to low. Cover and cook for 10 minutes or until vegetables are tender. Drain vegetables well in colander.

2. Place vegetables, broth and butter into food process or.Cover and process until mixture is smooth. Add brownsugar, black pepper and chopped chives. Cover andprocess until mixture is just combined. Garnish withadditional chives.

Green Bean CasserolePrep: 10 minutesBake: 30 minutesMakes: 12 servings (about 3/4 cup each)

2 cans (10 3/4 ounces each) Campbell’sCondensed Cream of Mushroom Soup (Regular, 98% Fat Free or Healthy Request)

1 cup milk2 teaspoons soy sauce

1/4 teaspoon ground black pepper8 cups cooked cut green beans

2 2/3 cups French’s French Fried Onions, divided1. Stir soup, milk, soy sauce, black pepper, beans and

1 1/3 cups onions in 3-quart casserole.2. Bake at 350°F for 25 minutes or until bean mixture

is hot and bubbling. Stir bean mixture. Sprinkle withremaining onions.

3. Bake for 5 minutes or until onions are golden brown.

Cornbread Turkey Pot PiePrep: 15 minutesBake: 30 minutesMakes: 4 servings (about 1 1/2 cups each)

1 can (10 3/4 ounces) Campbell’sCondensed Cream of Chicken Soup (Regular or 98% Fat Free)

1 can (about 8 ounces) whole kernel corn, drained

2 cups cubed cooked turkey1 package (about 8 ounces) corn muffin mix

3/4 cup milk1 egg

1/2 cup shredded cheddar cheese1. Heat oven to 400°F. Stir soup, corn and turkey in a

9-inch pie plate.2. Stir muffin mix, milk and egg in medium bowl just

until combined. Spread batter over chicken mixture.3. Bake for 30 minutes or until topping is golden brown.

Sprinkle with cheese.

Sweet Potato and Parsnip Purée

Green Bean Casserole

Cornbread Turkey Pot Pie

That Won’t Break the Bank


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Jon Barr is a NASM Certified Personal Trainer at Gold's Gym in Edmond.For more information about the

Tour de Cure:Web: http://www.diabetes.org/tourok

E-mail: [email protected]: (405)840-3881 x6048

[by Jon Barr]

Roughly one in twelve Hamilton and Tarver people in the United States both enjoy cycling in part for its has diabetes. This statistic is health benefits.scary enough, but the fact that “After I was diagnosed, I the prevalence of this disease started running half marathons is on the rise takes things and that greatly improved my

from scary to terrifying. blood sugar levels,” said Hamilton. With such an abundance of “After a couple half marathons, I

p e o p l e d e a l i n g w i t h was introduced to cycling and diabetes, it is difficult to find someone not would ride hundreds of miles a affected by the disease in one way or another. week and trained for a couple Siblings and Oklahoma natives Nathan century rides (100 miles).”Hamilton and April Tarver grew up learning the Hamilton took part in realities of diabetes from their father, Bill various events to benefit local Hamilton. communities, bands or nonprofits, Different distances help make the

“Dad was diagnosed with diabetes but wanted something more. When he event more accessible for more people.when he was 17, well before we came along, so discovered the Tour de Cure, he knew he'd

“The event is not timed, so people we never knew anything but him having it,” said found his “something.”

know it's not a race, it's a ride,” said Cash. “We Tarver. The Tour de Cure is an annual cycling want people to be able to come out, support

Bill Hamilton lost his battle with event held in 44 states to benefit the ADA. their loved ones and just enjoy a great day of diabetes in 2010 due to complications from the Hamilton found out about the Oklahoma event cycling.”disease. He was 54. in 2008 and has been involved ever since. His

Hamilton and Tarver have plenty of energy rubbed off on his sister and she rode in “You can never prepare yourself for advice for people newly diagnosed with last year's ride as well.something like that, said his son Nathan, diabetes.

“However, I have tried to turn it into motivation “I've ridden the 62 mile and 30 mile “The diagnosis is not the end,” said

to take better care of myself.” routes,” said Hamilton.Hamilton. “Diabetes can be an inconvenience

Hamilton has a right to be concerned, “Last year was my first year to ride,” but you have to manage it.”as does his sister. Both have diabetes. said Tarver. “I did the 30 mile ride and have

“I never realized how serious the signed up for the 62 mile ride next year.”“I was 12 when I was diagnosed,” said disease was until I saw my dad go through

Tarver. Oklahoma has two different events blindness, kidney failure, and neuropathy,” said every year. In 2013 the Tulsa area ride will be on Tarver. “My advice is to take it seriously.”“I knew all the signs and started June 1 and the Oklahoma City area ride will take seeing them around my 23rd birthday,” said place on June 22.Hamilton.

“We have different distances Hamilton and Tarver have worked available so experienced riders can have a great hard to control their diabetes. Both check their time as well as novices or even first-timers.,” blood sugar multiple times a day, watch what said Araine Cash, Manager of the Oklahoma they eat and stay active. The American Diabetes City area ride. “This year we'll have a 4 mile Association (ADA) says that exercise is a key course, as well as 10, 30, 62 and 100 mile rides.”component of proper diabetes care.

The Bonds of a Family Become a

Ride for a Cure

The Bonds of a Family Become a

Ride for a Cure


[by Sheryl Marseilles]

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BABIESON BOARD

It was the day after Thanksgiving, the information they gather to inform judges permanent home for a child. Volunteer to help and eight- year-old Sam sat in the juvenile and others of what the children need and what speak up for a child's right to a safe home or find shelter watching a rerun of Frosty the will be the best permanent home for them. out other ways you can help. For more Snowman. Sam has lived in three foster homes information and to find a program in your area, In a recent survey conducted with the in the past year and a half, where he patiently visit www.oklahomacasa.org.juvenile judges of Oklahoma, 100 percent of the waited to find out if he would get to live in the respondents believe that children's needs are same home as his little sister. In typical holiday better met with a CASA volunteer. “It seems form, the TV was flooded with commercials of every time I appoint a CASA, results improves,” toys, gadgets, and happy families. But Sam's remarked a judge on the 2012 survey.Christmas list was different; he wished for a

This holiday season will mark the visit with his mom, to live with his sister again, sixth Christmas that Kathy Nyswonger, a CASA and to not have to lay awake at night wondering volunteer for CASA of Oklahoma County, will if he would still be there tomorrow.spend with the children on her case. Six years of

Sam is not alone. There are about wrapping donated presents; six years of helping 7,500 abused or neglected children who are arrange visits so siblings in different foster wards of the court in Oklahoma at any given placements can exchange gifts and spend a little time. When children enter the child time together. welfare/judicial system, they enter one of the

“The past few years, one of the foster most complicated bureaucracies in our society, families has allowed us to throw a little party for and they enter it virtually alone. Thankfully, the children in their household and their there are members of our communities willing siblings we bring to visit,” said Nyswonger. “It to help be a voice for abused and neglected has helped bring some holiday tradition back children. They are CASA volunteers. into their lives and gives them a memorable

CASA volunteers are appointed by a visit. Each year they usually say 'This is the best judge and will fight for a child; against all odds, day of my life!'.”against power, against bureaucracy and

CASA volunteers come from all walks shortsighted agendas. After a volunteer is of life, but they all bring compassion and assigned to a case, he or she will meet with the commitment for children. You can make a child and anyone in that child's life; biological difference this holiday season; you can help give parents, foster parents, medical professionals, the gift that lasts a lifetime – a safe, loving teachers, social workers and others. They use

Oklahoma CASA AssociationPO Box 54946,

Oklahoma City, OK 73154405-524-8999 or

toll free 1-800-742-2272www.oklahomacasa.org

The Gift of Hope


[by Bryan Larison]

The Oklahoma Lions Boys Ranch has been serving young people from 12-18 years of age, for 60 years. We believe the time has come to extend that reach to young adults. We have time and hard work invested in these young people and just because they turn 18 shouldn't mean that we turn them away. We want ensure that the rocky years of young adulthood doesn't derail the success of young lives.

Since joining the OLBR in 2001, I have seen many of our alumni face homelessness. We are aware of the many options available to youth that have been in former custody if they just complete their high school education. In our experience, when a resident turns 18 during their senior year of high school, we have our best chance to help them attain their diploma.

However, many have left weeks or months before the end of school with big plans to move in with a friend, or get an apartment and work while completing high school. Some have been successful, but the majority has failed.

When a resident turns 18 during their junior year, we rarely succeed in helping them By having a program flexible enough part of the program and allow us to keep costs complete high school; this has become a to move clients within the program, and allow down and increase supervision of the residents.growing trend. discharge and re-entry into the program, we We want to help these young people

show that we don't expect linear progress and In f a c t , s e ve ra l y o u t h h a ve enter the adult world better prepared and we we will be ready to help when they are ready to interviewed to come here having graduation believe we have assembled the right team, have be helped. The primary goal being to help these dates after they turn 19 and some even when the right skills and commitment to do just that. young people attain their high school diploma they turn 20. My biggest frustration has been Please consider partnering with us to provide or GED, which opens many doors for success as when they return to us for help and we don't this needed service to these young people.an adult.have an option for them.

We are better together.The Oklahoma Lions Boys Ranch has We believe the answer isn't allowing

been a part of the greater Stillwater community an 18 year old to return to our residential for 60 years and has several contacts to help program. They don't accept the rules of the ensure a broad community support network program regarding curfew, supervision, and we believe our experience with working tobacco and other “adult” behavior and we can't with adolescents in DHS custody gives us an allow that type of behavior in our residential advantage in working with young people program, especially with other residents as leaving DHS. young as 12 are in the same home.

Habitat for Humanity has agreed to The reality is that progress for these provide the labor for a 4 bedroom duplex, which young people is rarely a straight line. This will be equal to half the cost of the building. We population is characterized by how they try to are working to raise the other half, which is “make it on their own” and can only be helped about $130,000. The duplex will be an integral when they are ready for the help.

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For more information, please contact:Bryan Larison, MS, LPC

Executive DirectorOklahoma Lions Boys Ranch

P.O. Box 400 ~ Perkins, OK 74059405-547-2462

www.olbr.org ~ facebook.com/olbr.org

Sixty Years Strongand Still Moving Forward

Year-end financial planning is percent. There are several proposals, which to take effect is the additional .9 percent usually complicated and 2012 is no exception. range from extending some or all of the cuts, to Medicare tax on higher-income wage earners. Although we are near the end of the year, the tax leaving the lower rates in place and returning Single filers with income above $200,000 picture for 2013 is still fuzzy at best. With new the higher rates for the upper income levels. ($250,000 for married filing jointly and taxes set to begin and others scheduled to go up, Once again, we may end up waiting until the end $125,000 for married filing separately) will be there is an obvious reason for concern and of December before knowing exactly what the subject to this new tax in addition to the confusion for many taxpayers. Here are a few of tax rates will look like next year. Medicare tax they already pay.the many upcoming changes. Another tax scheduled to go up One final tax which could have far-

The first increase that we may without Congressional intervention, is the reaching consequences is the Alternative experience will have an immediate impact on all capital gains tax rates. Currently individuals in Minimum Tax or AMT. Each year congress workers. This increase may come as a result of the 10 percent tax rate, pay zero percent tax on must pass an AMT patch, which temporarily the end of the Payroll Tax Holiday. This capital gains and all other filers pay 15 percent. raises the income level at which the AMT kicks temporary decrease in payroll taxes is set to Without intervention, this is currently in. Without action single filers with $33,750 of expire December 31. 2012, and will result in a scheduled to go up to 10 and 20 percent income ($45,000 for married filing jointly) two percent tax increase. Because this is an respectively. could suddenly find themselves paying an increase in the employee's share of the Social additional tax they have never heard of.A completely new tax for 2013 is the Security and Medicare taxes, it will result in a 3.8 percent tax on unearned income for higher In short, now is an excellent time to decrease in take-home pay of every employee income individuals, estates and trusts. Effective start planning for next year's taxes, even if we and self-employed individual. As with many of January 1 of next year, adding this Medicare are not certain what they will be! the taxes discussed here, last minute changes by Contribution Tax to investment income congress could reduce or eliminate this effectively removes a portion of the benefit that scheduled increase. investment income had versus earned income,

The next impact for 2013 is the specifically the fact that it is not subject to possible expiration of the Bush-era tax cuts. employment taxes. The exact impact of this new Without intervention, the current 10, 15, 25, 28, tax is uncertain since the IRS has yet to issue 33 and 35 percent tax rates will return to the information on exactly how it will be calculated.pre-Bush levels of 15, 28, 31, 36 and 39.6 Another new Medicare tax scheduled


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[by Phillip Murphy E.A.]

Are You Ready for

TAX Time?

Are You Ready for

TAX Time?

Phillip Murphy is an Enrolled Agent that has been providing tax services to individuals and small businesses since 1996. Phil can be contacted by email

at [email protected]


Oklahoma Native and Nashville looks to open its doors recording artist Toby Keith has enjoyed success next fall. as an entertainer, entrepreneur and a family “ T h e O K man. He takes pride in his Oklahoma roots and Kids Korra l i s a once again has found a way to give back to the lodging solution for state and community that he is proud to call families who travel to home. The Toby Keith Foundation has broken Oklahoma City from ground on the OK Kids Korral on the campus of in Oklahoma and the the OU Medical Center in Oklahoma City and surrounding states

coming to Oklahoma City to receive cancer treatments,” said Executive Director, Juliet Bright.

“We are trying to give them a place in Central Oklahoma right by their doctors, by the hospital it will be the next best thing to them being at home and in a relaxing environment. We are trying to give a solution financially, physically and emotionally. We think it is really going to help the parents be able to sit and talk with other parents going through the same thing, and they can kind of create this big extended family and draw strength from each other,” Bright said.

The Toby Keith Foundation and Toby Keith are fundraising. The goal is to raise $10 million for the capital campaign that will pay for the construction and an endowment for the operation and maintenance of the facility. In

[by Brandy Morris]

Toby Keith's Dream forOklahoma's Kids is Becoming a

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Toby Keith and Brock

Artist Rendering of a Guest Room


May, The Toby Keith Foundation will host the Annual Toby Keith and Friends Charity Golf Tournament at the Belmar Golf Club in Moore, Oklahoma. The event will have an auction where bidders can bid on autographed memorabilia from Toby and others. Past contributors include Tiger Woods, Michael Jordan, Brett Favre, Troy Aikman, Carrie Underwood and others in the entertainment and sports industries. Last year's event raised more than $664 thousand in proceeds to benefit the OK Kids Korral. This year's event looks to be better than ever.

“The lodge is a 16 bedroom lodge, that probably will never be full, but at some time it will, and for the most part, it's going to take care of a lot of people, the cycle of each room will facilitate a lot of people, Toby Keith said.

“We are trying to build something that Oklahoma City can be proud of, where you

Reality

Artist Rendering of a Hallway


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According to nursery rhyme and around our parish life. Allen's buddies were March 11, song, Tuesday's child is full of grace. The from our church families with whom we 2005, began like any youngest of three children, Allen O'Brien was camped, did service projects, worshipped, and other Friday. It was born on April 2, 1991 – Tuesday. Described by celebrated sacraments and holidays. Allen around 8:35 a.m. his mother, Julianne, as 'our passionate child', loved the Lord and tried hard to make good w h e n J u l i a n n e Allen loved literature and music. His growing decisions.” received a call from intelligence and artistic ability promised a the nurse's office at future filled with great things. But rather than a Allen's school. He lifetime of achievement, Allen's greatness started complaining would be measured in a sudden act of about a headache compassion. during his first hour

drama class. Working in the elementary school His sister, Pamela, mentored Allen in office across the street, Julianne arrived within his growing love for music. If he wasn't playing minutes. “When I got there, Allen was holding the trombone for his middle school band or the his head and moving it up and down because it family piano at home, there was a good chance hurt so much,” remembers Julianne. he was singing. Brother, Sean, provided Allen

with hand-me-down books. “Allen was a huge The emergency room in Broken reader. He would zip through Harry Potter, or Arrow was only a mile and a half from the whatever series,” shares mother, Julianne. school. Allen was assessed there by a nurse who

asked him a series of questions. “She asked him A member of St. Benedict's Church in where he was, and he said he was at church,” Broken Arrow, Allen enjoyed the middle school Julianne recalls. Allen's father, Dan, arrived at youth group. His church activities included a the emergency room within minutes. In spite of study of the saints in The Dead Theologian's Allen's rapidly deteriorating condition, Dan was Society, membership in the Boy Scout troop, able to communicate with his son. “I asked him and singing in the church's youth choir. if he wanted to pray, and without any other Julianne explains, “Because we do not have

family in Oklahoma, our family life revolves

Tuesday's Child[by Brian Jackson]

Continued on pg. 43

committed himself to making it happen. daughter in his first band when he was just Keith said: “Think about this, if out of high school. Ally you're coming from Tulsa, Woodward, Idabel, was her name. She was Ringling or Waurika, you know you are diagnosed with Wilms spending most of your time driving your kid to Tumors. With Keith's the doctor. This way you can say, 'hey we are help, Ally was seen at going to be there four days, we're staying at the St. Jude's Hospital in Korral'. It's an environment where all the kids Memphis, Tennessee. look alike, all the kids have the same Ally and her mother, shortcomings and problems, and you get that Linda traveled back group mentality, which can be stronger for a n d f o r t h f r o m them, instead of sitting in a car seat riding back O k l a h o m a t o and forth through a lot of this.” Tennessee for her

A lot of thought and planning has treatments. Keith saw gone into making the OK Kids Korral something the toll it was taking on special for everyone. Above all, the overall goal Linda and Ally both. is to take away some of the stress and burden on When Ally passed the children and the parents. away, Keith helped the

charity known as Ally's “We will have food prepared 2-3 H o u s e , w h i c h times a day, and have sandwiches, cereal and immediately began stuff available all the time. It's a place where you

toothpaste and bath soaps, hand soap, new helping support Oklahoma kids with cancer and can go to be by yourself or with your family, or toothbrushes, new toys, new games, gift cards their families during the rough times they face you can come and share with others in the from Walmart and others. The complete list is during their journey. Once Ally's House started common area, said Keith. “When your available on the foundation's website. sustaining itself, Keith decided it was time to appointments are ready and you have to make

break away. Now, he is seeing his dream for your doctor's appointment you are right on the Oklahoma's kids become a reality with the OK campus, so the shuttle will take you there. So Kids Korral. you are not commuting back and forth during

what might be the next year and a half or so and The Toby Keith Foundation is you are able to spend that time with your kids accepting donations now for items needed for and not spending all that time driving.” the OK Kids Korral. Items must be new and

unopened. The list includes items such as travel The idea behind the OK Kids Korral sized shampoo and conditioner, travel sized stemmed from one of Keith's guitar player's

For more information about the Toby Keith Foundation and how to help the

OK Kids Korral visit: www.tobykeithfoundation.org.

The mailing address is: The Toby Keith Foundation,

PO Box 721856 Norman, OK 73070. Or you may call 405-217-8629.

Toby Keith and Victoria

okhealthandfitnessmagazine.com October/November 2012 39

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Continued from pg. 26

friend, even if both of you had the exact same your children or have to take time off work, and most qualified surgeon. I would recommend surgery. if you don't plan for these events, it can make becoming an educated patient – learn about

your recovery difficult. Each type of procedure your surgeon's qualifications. Is he or she will have a different recovery time, but most certified by the American Board of Plastic people who don't have jobs requiring heavy Surgery? Does he or she operate in an

Although a cosmetic procedure is lifting can usually return to work between 1-3 accredited facility?done to improve your appearance, it is still weeks after surgery. While this is not a comprehensive list surgery. Other medical conditions or

of what to consider, I think that it guides you on medications that you take can impact the

what to start thinking about if you are outcome. I always recommend being

considering surgery. There are many online completely honest with your surgeon about

resources, including the website for the your health problems and any supplements or I believe that the most important

American Society of Plastic Surgeons, vitamins that you take. For example, many aspect of deciding to have surgery is making

plasticsurgery.org, which can help you in your vitamins may increase the risk of bleeding, and sure that you trust your surgeon. Don't go to

research. Good luck!smoking may increase the risk of wound healing your surgeon just because your best friend went complications. to him. If you don't like your surgeon, you can

and should find one whom you do like. If the

While insurance may cover a breast surgery is uneventful and reduction when you can prove medical the recovery perfect, this necessity, cosmetic procedures are typically not is probably not a huge covered by insurance. So, as a patient, you have issue. But if you have any to be honest and decide whether you can afford problems, it is easier for the cost of the surgery, or any complications everyone involved if you that may occur after surgery. Most surgeons have a good relationship will have a financial policy that will outline and with the surgeon and break down the costs of the surgery and how their staff.revisions or complications are handled.

W e a r e i n u n d a t e d w i t h

The surgery has to fit into your advertising and claims schedule. You may need someone to help with about being the best,

Am I in good shape both physically and emotionally?

Am I completely comfortable with my surgeon, the staff, and the office or hospital where the surgery will be performed?

Can I afford this surgery?

Is my surgeon qualified to Why is now the right time for my surgery, rather perform the procedure?than a month or a year ago, or, conversely, a month or a year from now?


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Erika Ortiz knows the difference a taking care of her children; she thought she year can make. might even be pregnant.

She went from living a happy, healthy “My eyes were bright, bright life raising her children, to needing a liver yellow and my son kept telling his friends transplant and wondering whether she would 'My mom has yellow eyes like a hog,'” Ortiz see her 26th birthday. said. “So the kids came to see me, and in a

way- it was something to distract me from In spring 2012, Ortiz went to an what was going on.”Oklahoma City hospital where she was given a

diagnosis of cirrhosis of the liver, and told it Then things got worse quickly.would require a transplant. Erika spent three days in the OKC

Later, Ortiz decided to go to OU hospital where she was diagnosed with Medical Center for a second opinion. cirrhosis and was told to take it easy for a few

days, but the next Sunday, after her At the Transplant Center at OU condition worsened, she made the decision Medical Center, they discovered that the cause to go to OU Medical Center, where the of the cirrhosis was Wilson's disease. A short Oklahoma Transplant Center is located.time later, an Oklahoma Transplant Center liver

transplant would save her life. Erika said that she was glad to have a team of doctors who identified the On April 30, 2012, at the age of 26, Wilson's disease and could explain exactly Erika Ortiz turned 1 again.what was going on with her symptoms, and

Getting the diagnosis what she could expect. She stayed at the “ O u r t e a m Oklahoma Transplant Center throughout her When she came to the Oklahoma approach to diagnosis and full diagnosis and treatment.Transplant Center (OTC), Ortiz was bleeding, treatment is an advantage

had infections and was jaundiced. f o r t h e d o c t o r s a n d Dr. Harlan Wright and Dr. Anthony specialists at Oklahoma Sebastian, founding director of the transplant Her symptoms were hard to see at Transplant Center,” Wright center and a general/hepatobiliary surgeon, first, Ortiz said. Her skin didn't show the said. “She was extremely were key members of the transplant team that jaundice clearly because of her dark sick, so the whole team treated Ortiz. complexion. But she was tired and had trouble moved in.”

The Oklahoma Transplant Center's team is the most experienced in the state, with more than a half-c e n t u r y o f c o m b i n e d e x p e r i e n c e i n transplantation.

“The team identified the problem behind Ortiz's cirrhosis not as heavy drinking, or hepatitis, but as Wilson's disease,” Sebastian said.

Wilson's disease is a genetic disease that causes problems with the digestion of copper. The excess copper stays in the body's tissues, where it can damage the liver and nervous system. It occurs in only one in four people out of every 100,000.

The diagnosis confirmed her need for a transplant and she was placed on a waiting list immediately. Wright reassured Ortiz that she would be well taken care of.

[by Seth Mueller]

Turning

Ericka OrtizLiver Recipient



1 Again



While Ortiz waited for her transplant, exactly what her situation required. Because of her condition worsened. them, Ortiz turned 1 again.

“The days kept going by,” Ortiz said. “I woke up and I had a nurse just for “One night, they called me and told me me,” Ortiz said. “She didn't leave the room and 'We've got a match! No more eating, no more made sure I was fine, not only because it was a drinking for 48 hours until you go into critical time, but also to help me feel more surgery.'” comfortable. Everyone was running around

helping people with whatever they needed and But the doctors didn't rush it. When whatever they wanted. It didn't take hours and Ortiz experienced complications, they they didn't put things off.”decided to delay the surgery by a couple of

days. The progressive patient care system at OTC allows for optimal care, by placing At 1 a.m. on April 30, 2011, her patients in units on the basis of the degree of surgery began.their illness and assigning doctors to the unit

“We put the new liver in slowly, who are specialized in that area.carefully, stitch by stitch, and it's amazing

“I happen to be lucky enough to do when the blood gets into the new organ,” my best with a group that has done their best,” Sebastian said. “It lights up like a light bulb Wright said.with color that is beautiful because it's a

healthy organ, and then everything settles But the luckiest – and happiest down.” person in this story is Erika Ortiz.

Personalized care, team expertise “My new life, I'm here, I'm with my “Getting you healthy, kids,” she said. “I look forward to seeing them getting you back into your The Oklahoma Transplant Center's grow up, to seeing myself get older. Go on with life with as little disruption team of doctors saved Ortiz's life. Their team my life. Just move on.”as possible is the key to the approach to diagnosis and treatment was

process,” Wright said.

Waiting for a transplant

While looking for a match for Ortiz's liver transplant, the doctors at OTC had to take action to get her stable for surgery.

“They had to drain fluids off my stomach, because it was getting so big that I couldn't eat,” Ortiz said.

“They drained six liters of fluid from my stomach and I was still huge.”

Ortiz was also suffering from hepatic encephalopathy, which is described as a worsening brain function that occurs when the liver is no longer able to remove toxic substances from the blood, according to WebMD.com.

“I was in and out of the ICU,” she said. “A lot of what happened those days I don't remember.

“The liver failure started to affect my mind. You're aware of what's going on at that moment, but you don't remember a lot of things.”

The Oklahoma Transplant Center is located at 940 NE 13th Street, in Oklahoma City. Please give us a call at 405-271-7498, 1-888-777-7081.Or visit our website at www.oumedicine.com/oklahomatransplantcenter

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Every drop of blood needed by of O-negative blood (the patients in more than 140 medical facilities in universa l b lood type) . Oklahoma is provided by donors with Doctors quickly decided to Oklahoma Blood Institute (OBI). All hospitals transport Ty via helicopter to in the metro-Oklahoma City area rely OU Medical Center in exclusively on OBI. Thousands across our state Oklahoma City, but before he know personally how important it is. could make the flight, Ty

needed an additional two Ty's storyunits of blood.

Ty Kiser, Sulphur, is one of those. It W h e n t h e was a summer night in 2011, when he and two

helicopter landed, a team of other teenage boys ventured into the woods by trauma doctors quickly his house. They had high hopes of shooting at realized Ty would need game as they explored the territory; however, by emergency surgery. Doctors evening's end, they faced a much different kind told Sissy her son had “a of journey.better chance of dying than

As they made their way back to Ty's living.” During the six-hour house, one of the guns accidentally discharged, surgery, doctors removed one striking Ty in the chest. One friend stayed with of Ty's lungs. Ty received 68 Ty; the other ran to Ty's house to tell Sissy, Ty's more units of blood in the mother. She was not expecting the terrifying first 24 hours after his words she heard, “Ty has been shot!” surgery!

Mom and Ty's friend quickly drove to Ty remained in the the edge of the woods where they found Ty with Trauma One Center at OU a bullet wound in his chest. They loaded Ty, now Medical Center for 59 days unable to walk, into the car and headed to and spent another 20 days in Arbuckle Memorial Hospital in Sulphur. rehab at The Children's

Center in Bethany. Neither Ty To combat possible internal bleeding nor his mother had been and shock, Ty was immediately given two units home in nearly three months!

friends, family and co-workers, some who may Ty and his family have been forever have no idea they will need blood in an urgent

changed by the selfless act of some 70 people situation. they will likely never meet. Every two seconds, someone like Ty needs blood, yet less than ten percent of those eligible to give blood do it. All who are healthy and at least 16 years old are encouraged to give blood.

Giving blood only takes about one hour. Although all blood types are needed, those with O-negative type blood are especially encouraged to donate. It can be used by anyone in an emergency when a patient's blood type has not yet been determined.

One blood donation can save up to three lives. Blood donors with Oklahoma Blood Institute are, literally, saving the lives of their


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Oklahoma Blood Institute (OBI) is the ninth largest, nonprofit blood center in

America. Donor centers are located across Oklahoma with five in the OKC

metro area and others in Ada, Ardmore, Enid, Lawton, Ponca City and Tulsa. Many convenient, mobile blood

drives are also held each week in schools, businesses and communities

across the state. Although not required, appointments to give can be

made by calling 877-340-8777 or going online at www.obi.org.

[by Leslie GambleCommunity Relations DirectorOklahoma Blood Institute]


Grammy award-winning country music singer/songwriter Bryan White is heading home for the holidays for his third annual “A Bryan White Christmas” tour.

The Oklahoma native's performance will give the audience members a festive cheer this season as he combines his yuletide favorites and his greatest hits including Rebecca Lynn, So Much For Pretending, Someone Else's Star, Sittin' On Go, and songs from his current album Dustbowl Dreams.

It's time to deck the halls and enjoy the magic of the holiday. The tour kicks off December 8, 2012, in Garland, Texas, and will make stops in Lawton, Duncan, Woodward and Fredrick. “Holiday music is one of my favorites to sing,” says Bryan. “It reminds me of the memories I had growing up that I am now sharing with my boys. I have compiled my favorite holiday songs and will package them together in a fun concert for all. I want to make sure the audience leaves in the Christmas

belt, this platinum selling artist will be heading This Moment On all the way to number 4 on spirit!”into the studio soon to work on his ninth studio Billboard's Hot 100 Chart. He was signed to

The production is sure to kindle album, with the help of his fans through his first Asylum Records when he was only 20 years old spirits and delight the young and young-at- Kickstarter project. Throughout Bryan's career, and garnered several awards, including a heart. Tickets for “A Bryan White Christmas” he also charted eight Top 40 singles, two Grammy, a CMA Horizon Award, and an ACM are available at: www.ticketstorm.com. platinum records, one gold record, joined forces New Male Vocalist award. For more

With six number 1 singles under his with Shania Twain and together they took From information, please visit www.bryanwhite.com.

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[by Sharon Eaves]

A Bryan White Has the Midwest and This Holiday SeasonChristmas Merry Bright

When Julianne and Dan arrived at admits Julianne. She relates an experience that the hospital in Tulsa, Allen was already in the Allen had with a counselor at school, who had pediatric intensive care unit. That afternoon received a new heart a couple of weeks earlier. prompting from me, Allen said 'Glory be to God' another CT scan revealed that there had been a “He was very curious about what it meant to be a two or three times.” After ruling out a number of second episode of bleeding, and the attempt to recipient and what might be taking place. Allen possibilities, medical staff recommended a CT drain the blood from Allen's brain was failing. definitely would have wanted to be a donor.”scan to check his brain. With the test results, the The waiting room at the hospital filled steadily doctor was able to confirm bleeding in Allen's Grace is defined as an act or instance as news of Allen's condition spread throughout brain and recommended that he be taken by of kindness. “God gave us the grace to make the the school and church. By 10:00 p.m., more Tulsa Life Flight helicopter to St. Francis decision to donate Allen's organs,” says than 100 people had gathered to show their love Hospital. Julianne. Unspeakable tragedy and pain were and support. met with love and compassion. As his recipients

A final CT scan have recovered from their transplant surgeries, w a s p e r f o r m e d Allen O'Brien's family continues to heal from Saturday morning. It the loss of their youngest child… a child born on confirmed that blood Tuesday. A child full of grace.flow in Allen's brain LifeShare Transplant Donor Services had stopped, and his of Oklahoma, Inc., is a private, not-for-profit brain could no longer 501(c)3 organization certified and designated function. Allen was by the U.S. Department of Health and Human gone. Services as the organization dedicated to

W h e n t h e recovering organs for transplantation in all 77 d o c t o r f i r s t counties of the state of Oklahoma. LifeShare d i s c u s s e d t h e also recovers tissues in Oklahoma for possibility that Allen transplantation in the state and across the might be a candidate country. for organ and tissue donation, it was an easy decision for Julianne and Dan. “I'm thankful that

they mentioned it to us, because in that state of mind you're n o t t h i n k i n g , ”

Continued from pg. 38

Register to be an organ, eye and tissue donor on your Oklahoma driver's

license or state ID card, or register online at www.lifeshareregistry.org. If you don't have a license, or state ID

card, and do not have Internet access, call 800-826-LIFE (5433), and ask for

a donor registration form.O’Brien family (L-R) Allen, Dan, Julianne, Pamela and SeanO’Brien family (L-R) Allen, Dan, Julianne, Pamela and Sean


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As I walked down the row of cages, the barks of abandoned dogs echoed from the tin walls. Cold water splashed on me as each lonely dog jumped on its cage door, vying for my attention. Above all the commotion, I heard a loud baying. I scanned the rows of eyes searching for the hound that must have produced this song. Finally, I found the young coonhound. He was bounding around the cage, ready to explode out of the open door as soon as the latch was lifted. “I'm going to call you Jake, Jr.,” I said to the coonhound as I put my hand through the bars on the cage.

JJ was exactly the kind of dog I needed for the Freedom Dogs program: full of energy, eager to please, and most important, in need of some training. It was obvious JJ had been someone's family pet, most likely discarded when he grew too large or when he barked one too many times. JJ was given a clean bill of health by our vet and was on his way to becoming our newest “Freedom Dogs Trainee.”

As JJ entered the prison unit, offenders flocked to meet the prancing hound. His sweet, outgoing personality won over the majority of the 120 men. He seemed to understand that he was not here for punishment, but that this was the first step in his journey to a new life.

There was something about the unconditional love of a dog that could heal the souls of these men. JJ's handlers were perfect examples of this fact. When we first met, their eyes were focused downward, too shy to ask many questions. During class, they sat quietly proud parents watching their child graduate. independent lives. on the sidelines observing and trying their best Sad to see him move away, but proud to see him

Freedom Dogs touches the lives of to go unnoticed. succeed.everyone involved. The dogs are saved from a

When they met JJ, I saw a spark in Currently, Freedom Dogs has 42 grim fate at a shelter, the offenders who train their eyes. I watched the two men quietly offenders participating in programs at the dogs gain valuable social skills, those who teaching him tricks such as “shake,” “high five,” Cimarron Correctional Facility and Davis adopt a companion dog receive the infinite love and “find the treat.” Day and night, the men Correctional Facility. Offenders use only that only a dog can provide, and those who would kindly teach their dog new skills without positive reinforcement to train the dogs and adopt a service dog gain independence and ever asking for anything in return. Gradually encourage each other. Handlers come from freedom. the men became a valuable training team and different backgrounds and have a variety of

As a 501(c)(3) organization, Freedom gained social skills. Instead of staring at the personalities, like the dogs they train. These Dogs, Inc. relies heavily on donations. ground while softly asking questions, they made varied personalities bring strength to the Monetary donations are used to provide proper eye contact while eagerly interacting with program and encourage tolerance and care for the dogs and to purchase training others. They no longer sat quietly on the teamwork. Many of the men feel that they are supplies. Freedom Dogs is run by volunteers sidelines in class, but participated with pride. giving the gift of life to the dogs; little do they and is accepting applications for foster homes. Life had returned to their eyes and feelings of realize that they are receiving the same gift from Foster homes care for dogs that are waiting to joy and accomplishment sprouted in their souls. the dogs in return. begin training or to be adopted; Freedom Dogs

Those feelings emerged when they As the handlers gain experience in provides all food and vet care for foster dogs.learned that JJ would be adopted by a training their canine students, Freedom Dogs wonderful family after graduation. JJ's new will add a new facet to the program. A select home would have open fields where he could group of dogs will continue on to service dog run and follow scent trails to his heart's content training before being given to disabled and four other dogs to keep him company American veterans at no charge. These service throughout the day. JJ's handlers acted like dogs will enable their new owners to lead more

Wagging Tails, Healing Souls

Men Learn Valuable Life Skills While Saving Once Lost Dogs.

[by Colleen Crummy]

PET HEALTH

Contact anytime @ (918) [email protected]

www.Facebook.com/Freedomdogsinc

Li st of items needed:1,000 cinder blocks 8”x8”x16”

45 bags of Type N Cement

30 bags of Quikrete concrete

20ft of ½ inch rebar

Give the Gif t of Shelterand A Place to Cal l Home Thi s Hol iday Sea son

The Perkins Animal Shelter needs your help. The shelter is full of loving animals ready for adoption. The shelter is also in need of the community's help, they are trying to get the shelter enclosed to shelter the animals from the heat and cold.

The city is willing to pay for the labor for the project. The Shelter is asking for material donations or needs about $1,800 to complete the project.

If you would like to help by making a monetary donation, make your check payable to the City of Perkins and let them know it is for the animal shelter building fund. Address: City of Perkins P.O. Box 9 Perkins, OK 74059. If you have any questions or would like to adopt one of these adorable babies, please call Katherine at 4 0 5 - 7 1 4 - 1 3 2 2 . O r b y e m a i l a t animalcontrol@cityof perkins.net

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[by Brandy Morris]

PET HEALTH


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With the winter months upon us, it is important to stay safe and warm in our homes. Here are a few things you can do to keep moving indoors and prepare for the winter weather.

Beating the wintertime blues can seem impossible. You could get stuck inside for days on end looking out your window at the dreary Oklahoma weather. We have put together a few exercises to keep you moving while the weather has you held up inside.

Make a path around couches and tables, and walk for the same amount of time you would if you were outdoors enjoying the spring air.

Stretching is an excellent winter warm-up and helps with the everyday aches and pains of cold, stiff joints.

Bend forward at the waist, then to the Make sure you have adequate oxygen right, then backward, and finally to the left.

supplies and cylinders on hand BEFORE bad This is a low-impact movement and if you like, Crawling on the floor relieves lower-weather hits. In case of power outages, include you can hold a dumbbell in each hand. back pain and improves balance. We all need to cylinders as a backup for your oxygen

do this simple activity for 30 seconds or so each concentrator.

day.Start flat-footed and hold on to a

Food, you will need at least a three-Winter weather in Oklahoma usually stable object. Rise up on your toes and come

day supply of non-perishable food and a can means ICE. Be prepared this winter by back down on your heels. You can repeat this

opener if your kit contains canned food. Make gathering basic supplies for your winter about 10 times.

sure that most of the food does not require emergency kit. You may want to build 2 kits,

warming in the case of electric or gas outages, in one for the home and one for the car.

addition to being homebound, because of poor Using your hands, grab both sides of road conditions.a doorway, squat a bit farther than halfway

Flashlight and extra batteries - you down. Remember, don't push yourself further Water - Gather one gallon of water, will need to have several so each person can than you are comfortable and feel you can do per person, per day, for at least three days.have a source of light and extra batteries.safely. Pet food - Have extra water and

Battery-Powered or hand crank radio supplies for your pets or service animals if you and a NOAA weather radio - with tone alert and have any.

Use a foam pad, a pillow, or towels to extra batteries for both.

Tools - such as a wrench or pliers will reduce the friction burn on your tailbone.Local maps - if you are new to the area or be helpful in turning off utilities in the case of an

Running In Place - Running in place in the unfamiliar with the outlying communities emergency. You will want to keep these tools

wintertime increases your heart rate, and will around you. with the rest of your kit to ensure they are easy

warm you up for other exercises. to locate.Whistle - to signal for help if you

become trapped or your voice becomes weak This exercise is still one of the best from fatigue.

exercises to do indoors. Remember to give A First aid kit – in case you have to

yourself enough space to do them safely.treat minor injuries.

U p d a t e d e m e r g e n c y c o n t a c t numbers to be able to reach family members Weight lifting is excellent for and help in case of an emergency.strength building and cardiovascular training,

and as an extra benefit, it helps prevent D u s t m a s k t o h e l p f i l t e r osteoporosis. You can grab a few cans from the contaminated air if you have respiratory related pantry or a couple of water bottles and start problems such as asthma.pumping that iron!

Walking

Stretching

Waist Bends

Crawling

Calf Exercises

Knee Bends

Recommended emergency supplies include:

Sit-Ups

Jumping Jacks

Stay safe this winter season.

Lifting Weights

[by Sara English]

Cimarron Medical Servicesanother quality service of Stillwater

Medical Center723 Eastgate, Stillwater, OK 74074

405 377-9735www.cimarronmedical.com

Enjoying Oklahoma'sWinter Wonderland Safely

ok health & fitness

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