living better - healthcare fitness guide 2015

Living BetterLiving BetterLiving BetterLiving BetterLiving BetterLiving BetterLiving BetterLiving BetterLiving BetterHealthcare & Fitness Guide 2015

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

Asthmain Children:

Get the Facts

10 Reasons You Should

Make Use of Rosemary

What Is the DASH Diet?

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2 | LIVING BETTER | Healthcare & Fitness 2015

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

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

DentalEgger Orthodontics 22530 SE 64th Pl., Suite 130, Issaquah 98027425-392-2499 [email protected]

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Providing healthcare for you and your family since 2006. Snoqualmie Ridge Medical Clinic 35020 SE Kinsey St., Snoqualmie M-F 8 am - 6 pm & Sat. 9 am - 1 pm www.snoqualmiehospital.org Call today: 425-396-7682

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By Dr. Ronald Spiegel

Asthma is the leading chronic illness in children, a� ecting a large number of children in our area. It is a respiratory disease that causes the airways of the lungs to sti� en and become in� amed, leading to persistent coughing, wheezing, shortness of breath and sometimes chest pain.

Many young children who experience asthma-like symptoms will outgrow continued � are-ups by around age six. Those who have � are-ups beyond that age are considered to have a more chronic illness.

Triggers include illnesses such as the common cold virus, allergies like plant pollen and pet dander and exposure to cigarette smoke. Some children will have � are-ups during exercise or heavy activity.

Health care providers can diagnose your child’s asthma from medical history, family

history and a physical exam. Parents can provide important information that can lead to the diagnosis since symptoms may not be present at the time of exam.

The most e� ective way to control asthma is by keeping an eye on daily asthma symptoms, learning and avoiding your child’s speci� c triggers and using prescribed medications. The most common prescription medication is Albuterol. It is inhaled into the lungs and will relax the breathing tubes, allowing better air movement. If there is a poor response to it or symptoms become more recurrent, then we consider adding other inhaled medicines or steroids.

When a child experiences recurrent episodes of asthma, their provider will develop an asthma treatment plan to help control symptoms. The plan will outline the daily treatment, including when and how to take medications, ways to control the symptoms and when to call the doctor or go to the emergency room.

Asthma can be managed well when parents

and providers work closely together to monitor the child. With proper treatment, it is possible that the number of � are-ups will lessen over time and medicines can be peeled away until nothing is needed at all. The goal is to control the disease so your child can enjoy an active life.

Dr. Ronald Spiegel is a pediatrician with Snoqualmie Ridge Medical Clinic, located at 35020 S.E. Kinsey St., Snoqualmie. For more information or to make an appointment, go to www.snoqualmiehospital.org or call 425-396-7682.

Asthma in Children: Get the Facts


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By Mark BrombergMonday through Friday, you are the

model employee. You put in 10 hour days at the o� ce, most of it sitting at your work station. When you get home, you crash and probably have more screen time with your TV or tablet. On Friday, you start to look at options for the weekend: Mountain bike ride, backpacking trip, two-day softball tournament, 5K run?

Does this scenario sound familiar? Unfortunately, this pattern is a model for injury. Going from � ve days of being mostly sedentary and sitting the majority of the time to two days packed with high-level activity puts your body at risk for strains and sprains.

Here is a list of simple activities you can do during the week to help your body prepare for your weekend adventures.

• Stand up every hour — Sitting creates tightness in the hips that puts you at risk for lower back injuries. Standing once an hour protects those

muscles from shortening over time.

• Find time to walk — Walk around the o� ce on your break or pick a spot for lunch that forces you to walk 15 minutes each way. Walking 30 minutes a day retains mobility in your joints, exercises your legs and activates your cardiovascular system.

• Turn on your core — While sitting in your chair, pull your belly button up and in and sit up straight. Hold for several minutes throughout the day (do not hold your breath). You can also sit on a ball at your desk. A strong core protects your joints and muscles by giving them a solid base to work around.

These are easy to � t into any work place and will not lower your production at work, but will lower your risk for injury when you decompress in our great outdoors.

Mark Bromberg, MSPT, is director of Snoqualmie Physical Therapy

Don't Be a Weekend Warrior Avoid shoulder injury this spring

Springtime is when most of us come out of hibernation and the sports-speci� c muscles that we developed in our shoulders and upper backs last year have atrophied and we have lost � exibility.

For the athlete that enjoys “overhead” sports which include tennis, baseball/softball, or volleyball, this can set you up for shoulder pain, putting a damper on your ability to perform your sport of choice. This problem can be easily avoided by performing three simple exercises a few times a week, using everyday household items.

• Overhead Wand Stretch — Hold a broomstick with hands shoulder

width apart and raise the arms overhead as far as is comfortable. Repeat 10 times.

• Half-Jack — Grip a stick with one palm up and one palm down. In the direction of the palm-up grip, raise arms out to the side and overhead. Repeat 10 times.

• Rotator cuff “slide” — The rotator cuff is an important muscle group for overhead athletes. Sit in a chair with arm out to side and elbow rested on a counter. Bend elbow to 90 degrees and hold a can of soup (No. 1 or No. 2) in your hand. Lift your elbow and forearm one-half inch off counter and “slide” arm forward until elbow is straight, then “slide” back to starting position where elbow is bent to 90 degrees. Repeat 10 times.


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Keeping yourself healthy and well takes consis-tency and attention to plenty of everyday details such as eating the right food and getting enough sleep and exercise — much of which is di� cult to � t into your busy lifestyle. But one simple way to help you prevent diseases is to be mindful of get-ting your annual exams and health screenings. And, you don’t have to go it alone.

The best thing you can do for long term health is to get a primary care physician. Whether you’re an active, healthy 28-year-old or an older adult with chronic health conditions, your primary care doctor can create and guide you through a plan to stay well. Your plan for health is developed speci� cally for you based on your own health history, family history, lifestyle and risk factors. Just like buying clothes, getting a haircut or mak-ing a Facebook post, your plan for health will be unique to you.

Part of the plan includes annual exams, tactics for prevention and health screenings as you age. Below is a simple guide to help you know what to do when.

Start Right: Health Screenings for Men and women

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FOR MEN AND WOMEN• Don’t smoke• Get a fl u shot annually.• Drink alcohol in moderation.• Practice safe sex.• Eat healthy.• Exercise regularly.• If you’re over 60, get a shingles shot.• If you’re over 65, get a pneumonia shot.• Blood Pressure – Beginning at age 20,

check it at every doctor’s appointment.• Body Mass Index (BMI)/Weight – Get an an-

nual check for height/weight proportion.• Cholesterol – Beginning at age 20, screen

every fi ve years if no history or risk factors.• Colonoscopy – After age 50, screen every

10 years (based on American Cancer Soci-ety guidelines).

• Glucose/Blood Sugar – Beginning at age 45, screen every three years unless over-weight or have family risk factors (based on American Diabetes Association guidelines).

• Vision – Get an eye exam every two to 10 years (based on Center for Disease Control guidelines).

FOR WOMEN ONLYMammogram – Begin-

ning at age 40, get one annually and continue for as long as you are in good health (based on American Cancer Society guidelines).

Pap Smear – For ages 21-29 get one every three years. For ages 30-65, get tested every fi ve years. Women over 65 who have had normal results do not need to be tested. Women with history of serious cervical pre-cancer should continue to be tested for at least 20 years after diagnosis (based on Amer-ican Cancer Society guidelines).

Cholesterol – After age 50, screen annually (based on American Cancer Society guide-lines).

Osteoporosis – Beginning at age 65, screen annually (based on Center for Disease Control guidelines).

FOR MEN ONLYCholesterol – After age 45, screen annually

(based on American Cancer Society guide-lines).

Osteoporosis – Beginning at age 70, screen annually unless risk factors exist (based on Center for Disease Control guidelines).

Prostate – At age 50, men should talk to a doctor about the pros and cons of testing so they can decide if testing is they right choice (based on American Cancer Society guide-lines).

Health Screenings...By Overlake Medical Center

Overlake Medical Clinics o� ers nine primary care and urgent care clinics across the Eastside to help those who live and work here stay healthy and well. You can call for same-day, right-away access at 425-635-6600.

Overlake Medical Clinics o� ers nine primary care and urgent care clinics across the Eastside to help those who live and work here stay healthy and well. You can call for same-day, right-away access at 425-635-6600.

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ISSAQUAH-SAMMAMISH REPORTER & SNOQUALMIE VALLEY RECORD | 98 | LIVING BETTER | Healthcare & Fitness 2015 ISSAQUAH-SAMMAMISH REPORTER & SNOQUALMIE VALLEY RECORD & SNOQUALMIE VALLEY RECORD & |

Jill Monster, NDLicensed Naturopathic

Physician in the State of WA

Education:Doctoral Degree:Bastyr University

Seattle, WA

Undergraduate Degree:University of Washington

Seattle, WA

Naomi Bryant, NDLicensed Naturopathic

Physician in the State of WA


Seattle, WA

Undergraduate Degree:Carroll College

Helena, MT

Tammy McInnisND

Licensed Naturopathic Physician in the State of WA

Education:Doctorate Degree and

Undergraduate Studies:Bastyr University

Seattle, WA

Rachelle ForsbergND, LAcEAMP

Licensed Naturopathic Physician, Acupuncturist and IV therapist


Seattle, WA

Undergraduate Degree:Colorado State University

Fort Collins, CO

ElishaBokman,ND,LAcEAMP

Licensed NaturopathicPhysician and Acupuncturist


Seattle, WA

Undergraduate Degree:University of California

Santa Cruz, CA

Make Optimal HealthYour Priority in 2015

Are youexperiencing:• Fatigue• Weight Gain• Digestive Problems• Headaches• Sleep Issues• Hormonal Concerns• Rapid Aging• Low Libido• High Cholesterol• Allergies & Asthma• Mood Changes• Skin Conditions• ADD & ADHD• Visit Our Website for More!

NaturoMedica offers integrated healthcare for men, women and children utilizing the best conventional and natural therapies.

The NaturoMedica Clinic was founded in 2007 by naturopathic physicians Naomi Bryant, Tammy McInnis and Jill Monster. Doctors Elisha Bokman and Rachelle Forsberg joined the clinic and are also acupuncturists.

Q & A with the DoctorsQ. What kind of healthcare do you offer?Dr. Bryant: We provide healthcare for men, women and children. We offer a full range of primary care including annual gynecological exams for women. In addition to general medical care, we also offer acupuncture and IV therapy at NaturoMedica.

Dr Monster: We practice integrated medicine. This means that we combine the best that both conventional and natural medicine have to offer. We believe that the best medicine is the medicine that works for each individual. This can be anything from diet and lifestyle changes, to vitamins and supplements to pharmaceutical medications.

Q. What makes healthcare at NaturoMedica different from other healthcare?

Dr. McInnis: In addition to offering a blend of conventional and alternative medicine, our medicine is highly personalized. A first office visit lasts for 1 ½ -2 hours and follow up visits generally last for an hour. This give us time to get to know each of our patients and to understand their health history and to address all of their health concerns.

Dr. Bryant: We find that many patients are dissatisfied with their current medical care. They are spending less and less time with their doctors. They are looking for a more personalized, holistic approach and we provide that.

Dr. Forsberg: Additionally, we are open four evenings per week and on Saturdays which gives our busy patients many scheduling options.

Q. Are you willing to work alongside my existing doctor?

Dr. Monster: Absolutely! We can work alongside your established physician or provide primary care. Our goal is simply to do what is best for each patient, which often means working with multiple practitioners. We also maintain an extensive network of specialists.

Q. I have always wanted to try acupuncture. What kinds of conditions can be treated with acupuncture:

Dr. Bokman: Acupuncture has been practiced by doctors for over 3,000 years to treat a variety of conditions, so it has a proven track record. Its most well known application is for treating pain without the use of medication. It is also commonly used to treat digestive concerns, hormonal issues and to address depression and anxiety. We also treat headaches, asthma, allergies and infertility. In other words, virtually any medical condition can be addressed with acupuncture.

Q. Can you tell me more about IV therapy?

Dr. Forsberg: At NaturoMedica, we offer a variety of intravenous (IV) treatment options. IV therapy is an excellent way to provide nutrients at very high doses; far higher than the doses that can administered orally. It is helpful for those with nutritional deficiencies (low iron for example) and for those with gastrointestinal conditions that interfere with nutrient absorption. IV therapy can also benefit healthy people with active lifestyles who want to maintain energy and improve performance. Many people also like IV therapies for immune support and cold and flu prevention.

Q. Will insurance cover my visits at NaturoMedica?

Dr. Bryant: Patients pay at time of service, but are given a coded “superbill” at the end of their visit to submit to their insurance company for reimbursement. Reimbursement varies by provider. Routine lab work is billed directly to insurance.

Q. What are some of the exciting and new developments in healthcare for 2015?

Dr. McInnis: We are most excited about a test that is being offered through a program called CardioVIP. NaturoMedica is one of a handful of clinics nationwide that has been chosen to participate in a unique partnership between the Cleveland Heart Lab and SpectraCell laboratories. CardioVIP offers a cost effective test that includes state-of-the-art analysis of cardiac risk markers, genetic testing and nutrient analysis. The testing is appropriate for men over 45 or women over 55 or people with any one of the following conditions: obesity, high blood pressure, high cholesterol, sleep apnea or a family history of cardiovascular disease. The testing is much more comprehensive than traditional lab testing. The test results come with specific recommendations for diet, exercise, supplements, and in some cases, medication. To date, this has proven to be the most popular new test offered at our clinic.

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By Craig GroshartAmericans rolled up their sleeves again this

year for their annual � u shot. But for most of them, the vaccine will do them little good as the e� ectiveness of this year’s shot is only about 23 percent, far below the 60 percent e� ectiveness of a normal year.

However, before you resign yourself to su� ering with fever, chills, malaise, headache, and muscle and joint pains, Dr. Katherine Raymer of Bastyr University o� ers some advice — and hope.

“Most experts think that � u is spread by air-borne droplets from coughing, sneezing or talking, or (less likely) by touching a surface contaminated by � u virus,” Raymer said. “Therefore, key points in prevention are frequent hand-washing, cleaning and disinfecting surfaces that are frequently touched, and maintaining at least a six-foot distance from those who are ill.

Raymer, who is both a medical doctor and a naturopathic doctor, says those steps are important since � u symptoms start 1-4 days after

in� uenza virus enters the body and within this time the virus can be passed to another before a person knows they are ill.

And, far from being just an annoyance, the � u can be a serious illness, Raymer said, noting that 61 in� uenza-associated deaths have been reported in the U.S. this season in the pediatric population (persons less than 18-yrs.-old).

At the other end of the age spectrum, in any given flu season, 90 percent of flu-related deaths and 50-60 percent of flu-related hospitalizations are expected to occur in individuals aged 65 yrs. and older.

“However, this season, a concerning fact is that the hospitalization rate for persons aged 65 years and older is the highest since this information was � rst gathered by the CDC,” Raymer said.

Others who also are at greater risk from in� uenza include pregnant women, residents of nursing homes, those with asthma, heart disease and diabetes, and many others with certain health conditions.

“The in� uenza virus is more dangerous than viruses that cause the common cold,” Raymer said, “as it attacks the lungs much more

frequently, causing pneumonia.”

Raymer noted that naturopathic physicians follow CDC guidelines for the management of in� uenza: resting at home and plenty of � uids to support the healing process. But, if not contraindicated for the individual, Raymer said naturopathic physicians might also recommend certain foods and/or nutrients, hydrotherapies, herbs and homeopathic remedies to hasten recovery.

“One of the principles of naturopathic medicine is that of prevention, which involves helping the individual pursue healthy lifestyle practices that can decrease the likelihood of not only chronic illness (such as diabetes), but also acute illness (such as � u),” Raymer said. “The year-round practice of eating a healthy diet,

You Can Win the Battle with the Flu

Dr. Katherine Ramer

More on page 11


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Providing

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Providing


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getting regular exercise, making time for restorative sleep and pursuing a life path that brings joy and ful� llment are at the foundation of naturopathic preventive medicine.”

Raymer also encourages everyone to work with their physician well in advance of � u season “to create an individual plan to achieve optimal immune health.”

Bastyr describes naturopathic medicine as preventing disease, encouraging the body’s inherent healing ability, treating the whole person and educating patients to be partners in their own health care, or, as Raymer put it, “shore up various systems in our body.”

But for patients, naturopathic doctors and medical doctors are not an either-or situation, Raymer said, as naturopathic doctors treat many of the same conditions, and in Washington state can prescribe some conventional pharmaceuticals. “For some conditions, naturopathic

approaches might be preferred, and for other conditions (such as those for acute, life-threatening illness or injury), higher force interventions are required,” Raymer said.

And, just like conventional primary care physicians, naturopathic physicians refer emergencies and any number of conditions requiring specialty care to conventional medical specialists.

“The relationship between the two disciplines is generally excellent,” Raymer said.

And, back again to that � u shot, Raymer notes that the CDC still advises getting one.

“Some infections will be prevented,” Raymer said, “and the likelihood of severe disease leading to hospitalization and death will be reduced.”

Roll up those sleeves.

From page 10 A soup to � ghtcolds and � u

This is an easy at-home recipe for a garlic oxymel. An oxymel is a mixture of honey, water, vinegar, and plant, boiled to a syrup. This is great when used at the � rst signs of a cold or � u.

Needed

At least 1 bulb of garlic, local honey*, apple cider vinegar, water.

Instructions

Peel garlic cloves and cut in half

Boil garlic in 4 cups of water until translucent

Remove water from stove

Add 1/4 cup of honey

Add 1/4 cup of apple cider vinegar

Mix well

Drink 1/3 to 1/2 cup of warm liquid, two to three times a day, eating at least two cloves of the cooked garlic with each serving. Oxymel may be kept covered in the refrigerator for four weeks.

*do not give honey to children under 1 year old.

— Dr. Katherine Raymer


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Winter isn’t so tough to weather when you live at Fairwinds - Redmond Retirement Community. In fact, it’s doggone nice. Move in and all your needs will be taken care of. Soon you’ll be having hot cocoa in front of a warm � re with some new friends. Add a holiday movie and some popcorn and you can say “Take that!” to Jack Frost and Old Man Winter. Call (425) 558-4700 to schedule your complimentary lunch and tour. And come see just how much fun winter can truly be.

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By Diana Duke

Mammography continues to be scrutinized in relevant scienti�c and medical circles. “Should You Say No to a Mammogram?”, (Oprah, Feb, 2015). “Seriously … Oprah?

If an icon of the “women’s voice” asks the question it reaches critical mass. A basic question is “What’s up with 1.3 million women being misdiagnosed and mistreated; being told they have ‘cancer’ because their mammograms picked up ductal carcinoma insitu or DCIS?”

Most women did not read those ground-breaking, egregious study results (New England Journal of Medicine, 2012). Women’s health expert, Dr. Christine Northrup, tells us that DCIS, sometimes referred to as Stage 0, is not cancer and in the vast majority of cases will never progress to actual breast cancer. Mammography is not without risk, (Breasts: What Every Woman Needs to Know, 2014).

“We realized the bene�ts of mammography may not be as signi�cant as we once thought.” says Dr. Eric Winer, Director of the Breast Oncology, Dana-Farber Cancer Institute (Oprah Magazine, Feb, 2015). Until now, the quest for

earliest detection to save our lives has somehow omitted facts about exposure to harmful ionizing radiation, breast trauma from compression, cancer “seeding” via biopsy, over-diagnosis, limitations in screening women with �brocystic breasts, and unreliability in �nding metastatic cancers. This leaves people searching for a safer, more e�ective method of routine screening for breast cancer (Plotkin, M., M.D., Clinical Research/Review of Breast Thermography, 2014).

Medical Digital Infrared thermal imaging (DITI), or thermography, does not use radiation or breast compression; it’s as simple as having your picture taken. The technology has been in use in medical diagnostics since the 1960s. It was approved by the FDA as an adjunctive tool for the diagnosis of breast cancer in 1982.

High resolution infrared cameras and advanced IR integrated software sense the heat radiated from the skin and digitally translate heat values into a colorful “topographic map” of the body. Board certi�ed reading physicians interpret the images to assess the current health of your breasts as well the in�uencing pathology from other regions of the body. Suspicious �ndings from both mammograms and thermograms

require a biopsy to determine malignancy.

Thermography is not a replacement for mammography. Mammograms must have a physical structure (tumor) present; you have to have breast cancer before it can be imaged by mammography. Breast thermography images the vascular heat patterns of disease physiology that eventually form that tumor — 6-10 years before it develops big enough to be imaged by mammography. The physician can assess risk of future breast cancer before a tumor forms. This is the authentic healthcare prevention opportunity.

“Now DITI has the capability of making signi�cant impact in medicine” (The American Journal of Surgery, 2008). Such is the case reported in “Advances in Integrative Cancer Medicine and Research: Using Digital Infrared Thermal Imaging ‘DITI’ Adjunctively in the Prevention and Treatment of Cancer,” (Cancer Strategies Journal, 2014).

Diana Duke is founder and CEO of Advanced Healthcare Alliance in Issaquah. She is a certi�ed clinical thermographer.

A New Way to Screen for Breast Cancer

� e vast majority of us understand that rose-mary is really an herb that is frequently used to provide a Mediterranean scent to various foods. But are you aware of the fact that the health ben-e� ts of rosemary are far greater than what most people know? Here are 10 reasons you should make use of rosemary.

1 - Cancer PreventionRosemary contains carnosol, which is seen in studies as a powerful anticancer compound. In re-cent studies it has been shown to have some great results against a wide variety of cancers.

2 - Enhanced MemoryRosemary has been considered to possess mem-ory-improving qualities. Now, studies have found that rosemary has a diterpine known as carnosic acid, which has neuroprotective properties that scientists think might protect against Alzheimer disease. � is also includes the ordinary memory loss that occurs when one ages. Remarkably, even the scent of rosemary can serve to enhance mem-ory.

3 - Mood ElevatorThe exact same study that found that smell-ing rosemary improved the subjects’ quality of

memory also found that their mood was sub-stantially improved compared to the control group.

4 - Migraine AidRosemary is a popular natural migraine treatment, and has been used as such for centuries. One way to make use of this for migraines is to boil water with rosemary and to breath in the steam. Typi-cally, you’ll want to boil the water � rst, then place it into a large bowl and breath it in with a towel over your head and the bowl.

5 - Helps with PainIt not only helps alleviate the pain of migraines, but it has also been seen to work as an all-natural remedy for sore muscles, arthritis, and other joint and muscle pains. Typically you’ll use essential oil of rosemary for a lot of these, and you’ll use it topically.

6 - Works as an anti-in� ammatory

Rosemary contains two powerful anti-in� amma-tories. � ese are known as carnosol and carnosic acid, and one study found that they inhibited the creation of excessive nitric oxide, which is part of the in� ammatory process.

7 - Immune BoosterRosemary enhances the immune system because of its anti in� ammatory, anti-oxidant, and anti-carcinogenic properties. It enhances the general well-being of your body due to its many healing abilities.

8 - AntibacterialSome research has shown that rosemary contains some strong antibacterial properties. More speci� -cally it has been seen to work against staph infec-tions and H. pylori, a bacteria that can result in stomach ulcers.

9 - Boosts Digestive HealthRosemary is frequently used to help treat diges-tive issues including constipation, dyspepsia, and nearly every other digestive related issue.

10 - Great for Your Hair HealthIt isn’t astonishing that this perfumed herb, when put on the hair, can supply an individual with won-drous results. Rosemary controls oil production within the entire scalp, therefore it helps against dandru� . To provide your hair with a gleaming luster, use 1 part rosemary oil to 3 components co-conut oil and massage greatly into your own scalp for a calming e� ect.

7 - Immune Booster


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The DASH Diet Foods� e healthy DASH diet plan was developed to lower blood pressure with-out medication. � e � rst DASH diet research showed that it could lower blood pressure as well as the � rst line blood pressure medications, even with a sodium intake of 3300 mg/day. It has been proven to be an e� ec-tive way to lose weight and become healthier at the same time. It is full of delicious, real foods.

The Improved DASH Diet� e original DASH diet research was not originally designed for weight loss, and was relatively high in re� ned grains and starchy foods, since it was based on the prevailing nutrition "wisdom" of the mid-90s. Since healthy weight loss is important to so many people, there was a need to create an easy-to-follow weight loss plan, based on the core DASH diet foods. � e heart of the DASH diet is an eating plan rich in fruits and vegetables, low-fat and nonfat dairy, along with nuts, beans, and seeds.

The DASH Diet Plan� e DASH diet eating plan is high � ber and low to moderate in fat. It can be considered to be an Americanized version of the Mediterranean diet.

How Does the DASH Diet Plan Work?� e DASH diet helps to lower blood pressure by providing more key nutrients, such as potassium, calcium, and magnesium, all of which are associated with lower blood pressure. � ese key nutrients are boosted by including more fruits, vegetables, and low-fat or nonfat dairy in your daily diet. Some people see additional bene� ts by lowering sodium or salt in their diet.

10 Health Bene� ts of RosemaryBy Joshua Rogers

What Is the DASH Diet?


Was one of your New Year’s resolutions something about making healthier choices? After indulging during the holidays, many of us feel the need to lighten up and start the New Year o� right.

However, a quick Google search on “how many New Year’s resolutions fail” shows that only 8 percent of people actually achieve the goals they set at the beginning of a new year. Don’t be discouraged. Here are some of my successful tips, and a healthy recipe to get you started.

Write it down — There is power in having a vision, writing it down, and telling your friends and family about it. Try making a collage of delicious healthy food and hanging it in your kitchen as a reminder. A friend of mine has a great family tradition of writing down their goals and desires for the year, putting them in a box and opening and sharing before setting their new goals – and surprisingly they achieve a lot.

Make It Simple — Have you ever found a recipe with way too many ingredients, and as delicious as it sounds, you just couldn’t be bothered? I like to make simple, easy to understand recipes that are tasty and that I can build o� of if I want to get creative. For example: grains, vegetables and beans bowls. It’s easy to mix and match, and tie it altogether with a favorite sauce.

Get the whole family involved —A no-brainer. If you’re the only one sitting at the table with healthy food, the enthusiasm will fade away very quickly. If everyone gets a say in what’s for dinner, it creates more engagement. Pretty much any recipe can be “healthi� ed.” Is your most popular family dinner pizza? Try building your own with whole wheat crusts, low-sodium sauce and an abundance of veggies. There are lots of recipes that can be “build your own” and healthy, like sushi rolls, tacos, pitas, or the Collard Roll recipe on this page.

Jami Scott is a holistic nutritionist and the prepared foods associate coordinator in the Paci� c Northwest region for Whole Foods Market.

Make healthychoices all year By Jami Scott

Bring a large pot of water to boil. Remove and discard thick stems from collard greens and place leaves in boiling water. Cook 5 minutes or until just tender. Gently remove leaves from water and drain in a colander. Carefully transfer 12 largest leaves to a baking sheet lined with paper towels. Chop remaining leaves and squeeze to drain excess liquid (you should have about 1 cup chopped leaves).

In a large bowl, whisk together orange juice, tahini and garlic. Add chopped collards, rice, beans, bell pepper and sesame seeds. You will have about 4 cups mixture. Arrange a reserved collard leaf on your work surface and top with 1/3 cup rice � lling. Roll up, starting with the large end of the leaf and rolling it over the � lling, tucking in the ends, like a burrito. Repeat with remaining leaves and � lling and serve.

Serves 4

2 bunches collard greens *

1/3 cup orange juice

3 tablespoons tahini

1 clove garlic, minced

2 cups cooked brown rice

1 (15-ounce) can no-salt-added aduki beans, rinsed and drained

1 red bell pepper, � nely chopped

2 teaspoons toasted sesame seeds

*substitute whole wheat tortillas for a non-gluten free version

Collard Rolls

Don’t be afraid to get creative. Put any veggies and spreads you lovein collards or wraps and you’ve got a quick, satisfying meal.


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