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Description: The Winter 2012 Issue of Healthstyle Magazine, featuring: • Shane Doan & Mike Smith Talk Healthcare • Easy Health Resolutions You Can Accomplish in 2013 • Say No to Holiday Overeating • Holiday Cocktails with 1/2 the Calories! • Achy Winter Joints? Go From "Ouch" to "Ahhh"

Achy Winter Joints We know how to take your knees from ouch to ahh Ready Set Goal TM easy health resolutions you can accomplish in 2013 Say NO tO HOliday OvereatiNg We ll SHOW yOu HOW Holiday cocktails with the calories WINTER 2012 Yes please Shane Doan & Mike Smith Talk Health Care and reveal the secret team they use to stay strong on the ice Winter 2012 Healthstyle MagazineTM i YOUR ONE STOP SHOP FOR HEALTHCARE. YOUR ONE STOP SHOP FOR HEALTHCARE. That s why Arrowhead Health Centers has everything you need to make health care easy convenient That s why Arrowhead Health Centers has everything you need to make health care easy convenient accessible and a aordable -- all under one roof Schedule your appointment today accessible and ordable -- all under one roof Schedule your appointment today Electronic Medical Records Electronic Medical Records Safe and secure digital records soso Safe and secure digital records your Team can have complete your Team can have complete access toto your medical history at access your medical history at allall times. times. Hate driving all over town for complete healthcare So do we. Hate driving all over town for complete healthcare So do we. Clear and easy guidance toto help Clear and easy guidance help you make the most out ofof your you make the most out your insurance and health care dollars. insurance and health care dollars. Ease of Use Grid Ease of Use Grid Same Day Next Day On Time Same Day Next Day On Time Appointments guaranteed atat Appointments guaranteed our four Valley-wide locations. our four Valley-wide locations. Convenient Clinics Convenient Clinics Fast and easy ways toto Fast and easy ways share your opinions soso share your opinions we can provide the best we can provide the best care possible. care possible. Digital Feedback Digital Feedback Our goal is is to see you in a Our goal to see you in a timely fashion -- 93% ofof timely fashion -- 93% our patients are seen our patients are seen within 15 minutes ofof their within 15 minutes their appointment time. appointment time. Low Wait Times Low Wait Times Discovering new ways Discovering new ways toto keep you and your keep you and your family healthy. family healthy. Clinical Research Clinical Research Family Practice Pain Management Family Practice Pain Management Chiropractic and Physical Therapy Chiropractic and Physical Therapy experts inin one location. experts one location. Doctors Working Together Doctors Working Together Nationally recognized for bringing Nationally recognized for bringing you and your doctors together you and your doctors together through a high level ofof teamwork through a high level teamwork and technology. and technology. Patient Centered Medical Patient Centered Medical Home Level 3 3 Certication Home Level Certi cation GLENDALE MESA SCOTTSDALE SURPRISE SUN CITY GLENDALE MESA SCOTTSDALE SURPRISE SUN CITY 623 334 4000 WWW.ARROWHEADHEALTH.COM 623 334 4000 WWW.ARROWHEADHEALTH.COM Contents Editor s Letter ..................................................................3 Learn why Healthstyle s Editor-in-Chief doesn t save her resolutions for the upcoming year. Mindful Ready Set Goal .............................................................4 Health goals you can set (and achieve) for the New Year. Healthy Families Make Happy Holidays ........................6 How to improve family relationships and personal wellness courtesy of health expert Dr. Keith Biggs. Volun-TEAM-ism..............................................................8 Learn how a local health care company promotes healthy living through volunteering. Healthy Appetite Flip to page 22 to find out what keeps hockey pros Shane Doan and Mike Smith strong on (and off) the ice. Food Therapy with Bethany Lindsey ...........................12 Great recipes for low-cal cocktails and waistline-friendly holiday favorites. I Can t Believe I Ate the Whole Thing ........................16 Put an end to seasonal weight gain once and for all. Weird Science The Ironman Insider ......................................................20 Triathlete Ray Dean shares his expert tips for on-the-go holiday workouts. Doctor s Orders Behind Every Strong Team is Another Strong Team ................................................22 Phoenix Coyotes Mike Smith and Shane Doan spill their secret about the behind-the-scenes team they can t live without. When Winter Weather Makes Your Knees Say Ouch ..................................................28 Beat osteoarthritis pain for good without surgery Vitality Be a Health Guru ...........................................................32 Wow your friends and family with little-known health facts. Deborah Brandon Photography Just for Fun Puzzle Page....................................................................34 Exercise your brain with fun health-minded games. Winter 2012 Healthstyle MagazineTM 1 SpeciAl THAnkS TIRED OF BACK PAIN We have helped thousands relieve their back pain without surgery. Learn how you can get back to doing the things you love with our safe e ective non-surgical pain treatment program. - Janice Johnston MD David Berg Karl Berg Keith Biggs Deborah Brandon Aaron Castiglione Charles Clark Jr. Lisa Conrad Amy D Acquisto Rob Davidson Ray Dean Vicki Dean Shane Doan Amber Garcia Ted Grasse JoAnna Guzik Doug Houvener On THe cOVer Bob Iversen Gabriella Kaminsky Raychel Kelly Kayla Knisley Ken Levin Bethany Lindsey Jill Neer Dianne Salazar Jason Serbus Mike Smith Gail Shoultes Annette Valenzuela Odina VanBuren Talia Vandegrift Janna Wells FREE MONTHLY SEMINAR 623-298-1888 Call to reserve your spot TODAY Models Shane Doan and Mike Smith of the Phoenix Coyotes and Dr. Charles Clark Jr. D.C. of Arrowhead Health Centers Photography by Deborah Brandon Photography cOnTAcT US Have a question comment or idea editorial Advertise in Healthstyle Magazine vicki HealthstyleMagazine HealthstyleMag Chewing gum boosts your brain power. Research from St. Lawrence University in New York shows that noshing on a gumball increases blood flow in your head which can improve memory informationprocessing and mental capacity. Want to amaze your friends with more health facts Turn to page 32. 2 Winter 2012 Healthstyle MagazineTM Healthstyle Magazine is a product of Editor s Letter A Great 2013 Starts Before January 1st In previous years when someone used the words dashing dancing and prancing in the same sentence my mind skipped right over Santa s reindeer and headed straight for my seasonal to-do list. It seemed as though every free moment I had was spent searching for internet bargains driving across town to run errands or making my best attempt to coordinate the equally busy lives of people I hadn t seen in 365 days. Instead of appreciating what the holiday season was supposed to bring about warm feelings relaxation celebration togetherness and the opportunity for self reflection I found myself counting the days until I could get back to my normal life. Not exactly what the holiday spirit is supposed to look like if you ask me. The vicious cycle of winter anxiety continued until the year I discovered Grownup Cocoa (see page 14 for a stellar recipe) and decided to entertain myself by drafting an early New Year s resolutions list. After I blotted the chocolate stains from my notebook I could clearly see all of my future goals line items that ultimately revolved around balance planning and positive thinking. In other words traits I needed immediately as well as in the upcoming year. In that moment I decided to quit feeling sorry for myself during the holidays and make a conscious effort to change the way I handled the seasonal pressure. Focusing on healthy goal setting a few months early actually relieved more stress than it caused. I created a realistic exercise regimen planned healthy meals set (and stuck to) a budget and scheduled uninterrupted relaxation time. The result everyone in my life including me became happier. The extra me time revitalized my mind body and spirit and helped me realize the concept of giving of myself was better in terms of quality rather than quantity. If the purpose of setting resolutions is to ultimately build a stronger better healthier and happier you what s the point in waiting until the following year to get started Spend meaningful time with your family (ideas on page 6) maintain your health (take a tip from Phoenix Coyotes players on page 22) and set realistic goals (like the healthy resolutions on page 4). I know you can do it. Cheers to a healthy holiday season and a prosperous 2013 Deborah Brandon Photography Sarah Perry is an Arizona native and NAU alumna who has always had a passion for storytelling and helping others. Her zest for life and experience as a marketing pro and communications expert at Arrowhead Health Centers has helped her explore new ways to find happiness through healthier living. This year she s asking Santa for a food processor and pair of purple running shoes. Sarah Perry Editor-in-Chief sarah Winter 2012 Healthstyle MagazineTM 3 Mindful READY SET GOAl Feel like last year came and went faster than you could say 2012 We know the feeling. that s why there s no time like the present to start amping up for the New year. these easy-to-accomplish goals are guaranteed to give you an extra boost of wellness so you can say hello to 2013 in (Health)style. STep AWAy FrOM THe SMArTpHOne We love technology just as much as everyone else (yes we re addicted to Angry Birds too) but sometimes living in the information age can disconnect us from the real world. Screen slavery has also been linked to health disorders like damaged eyesight bad posture (back and neck pain) overstimulation of the brain and declining social relationships. Spend one meal a day with your mobile device in the other room we promise you ll survive. Chat with coworkers flip through the latest issue of Healthstyle or just sit there and savor your meal. With a little practice you ll be appreciating the break from constant digital stimulation in no time. eAT BreAkFAST 365 DAyS in A rOW You wouldn t expect your car to run without fuel right The same concept goes for your body. Resolve to eat breakfast every day this year. Eating in the A.M. can set the tone for your entire day and provide you with the nutrients your body needs to be alert awake productive and healthy. If you re a serial snoozer and don t have time to create a culinary masterpiece in the morning keep fresh fruit and all-natural granola bars on hand (we like Kashi Chewy Granola Bars in Honey Almond Flax yum ) for a low-sugar boost of whole grains fiber and protein. 4 Winter 2012 Healthstyle MagazineTM Mindful WAlk WiTH A pUrpOSe Instead of feeling guilty for not being able to make it to the gym every day we suggest stressing less and moving more throughout your work day... by walking. (Yes we said walking.) Instead of rolling your chair to the printer stand up and embrace the few extra steps. Skip the company elevator and take the stairs. Use the last 10 minutes of your lunch break to stroll around the building. We bet you ll be blown away at the number of steps you actually take in a single day. Want proof Pick up a pedometer (available at your local drugstore for under 10). Monitor your daily steps and try to beat your record every day. Before you know it you ll be walking 10 000 steps a day the equivalent to about 500 calories or just under an hour on your gym s elliptical machine. If dropping a few extra pounds is on your to-do list this year we ll walk you through it... literally. TAke ADVAnTAGe OF HeAlTH cAre reFOrM BeneFiTS There s a lot of buzz around the Affordable Care Act including a new policy found on that requires your insurance company to cover the cost of preventive care when you use an in-network provider. In other words that means your annual physical exam is free to you Kicking off 2013 with a complete wellness checkup is a great way to make sure you re healthy and happy in the upcoming year. Book an appointment with your favorite doctor to set health goals develop a realistic diet plan and ask about immunizations or checkups you ll need. Putting your complimentary health benefits to good use will give you peace of mind as you embark on the New Year. WAnT EVEn MORE BAnG FOR YOuR BuCK pAy iT FOrWArD Make 2013 all about random acts of kindness. Try to sincerely acknowledge a different person every day. Let your coworker know how much you appreciate their effort on your most recent team project. Swing by your grocery store s customer service desk to compliment the friendly clerk in the produce department. Offer to pay for the person s coffee in line behind you at the Starbucks drive-thru window. Pack a lunch for your honey the night before so they don t have to buy their meal. Be creative. You ll be amazed at how much boosting someone else s confidence will affect your own. Schedule your free physical exam at a clinic that has multiple services under one roof think family practice women s health pediatrics physical rehabilitation etc. That way you can set all of your appointments for the entire year without having to worry about remembering to book them down the road. Winter 2012 Healthstyle MagazineTM 5 Mindful Healthy Families Make Happy Holidays by health expert Dr. keith Biggs 2 1 3 SiMpliFy yOUr MeAlS My wife Ruth and I have seven children and two grandchildren. She loves to cook but sometimes feels frustrated because she s stuck in the kitchen rather than playing with the kiddos. We ve learned that easier meals are better for the whole family. We like to cook a large turkey breast instead of spending hours preparing a whole bird. White meat is significantly lower in calories than dark meat and since there are fewer bones there is less waste and less carving time. It s also easy to maximize the nutritional value of holiday dinners by adding more fruit and vegetables to the dressing. You ll save time money and calories going for the easier healthier meal and everyone will be happy Need a healthy holiday miracle try these six tips for improving family relationships and personal wellness during the busiest season of the year DASH THrOUGH THe SnOW... er... DeSerT Okay so maybe we don t get much snow in the Valley but now is the best time of year to be outside in Phoenix and have some fun outdoors. Get the family geared up to participate in an organized charity race. Most of these races are only 5K (3.1 miles) in distance though some offer a shorter route and each supports a great cause. The entire family can either run or walk the course together not to mention the good dose of fresh air and exercise is a great way to reinvigorate each family member s positive attitude. There are plenty of races around every major holiday this season. Visit for a complete list of 5K events near your home. GiVe TO OTHerS Let s face it. The holidays can be stressful and reveal a slew of reasons to feel down on ourselves limited finances not enough time health concerns and more. When I find myself focusing on my own problems or the problems within my family that s when I look for an opportunity to serve others. Looking outside of ourselves and taking action in easing the worries of others helps to take the focus off of our own problems and sometimes even helps us realize that what we were worried about wasn t really that big of a deal in the grand scheme of things. An added bonus is that when we engage our children in these activities we teach them the values and blessings associated with a life filled with service to others. And the best part is that there is no better feeling than giving of our time talents and finances to help others along the way. 6 Winter 2012 Healthstyle MagazineTM HAVe GOOD cenTS Make a shopping list and shop early. Remember that there is joy in giving but only if it doesn t cause the giver undue stress. Budget your money and don t submit to the pressure of spending more than you want to. Honestly can you remember every gift you received last year The truth is your kids probably can t either. My high school-aged daughter recently shared a quote with me that I thought was right on the money (excuse the pun). The best things in life aren t things. 4 MAke A liST AnD cHeck iT TWice Think of anything and everything you would like to do with your family this season and put each idea on a calendar that everyone in your home can see. There are many things in the greaterPhoenix area that cost little or no money. There are free (that s right free) light displays concerts open houses and celebrations at churches schools and venues throughout the Valley. Most are open to the public and many (even the ones at churches) are non-denominational. For example I currently have a patient who is playing Mr. Scrooge in a small community theater in my neighborhood. Tickets are cheap yet I know the time I ll spend with my wife and children will be priceless. True story I polled each of my children asking what they liked most about the holidays. Believe it or not the unanimous number one answer was spending more time with the family. 5 Mindful Photography by Doug Houvener Dr. Keith Biggs is a chiropractor and health expert who specializes in acupuncture physical rehabilitation and sports medicine at Arrowhead Health Centers in Mesa. He loves helping people of all ages feel better including his seven children and wife of 29 years. When he s not sharing his favorite health tips with others you can find him glued to a college lacrosse game or reading up on World War II aviation. BrinG in THe neW yeAr TOGeTHer Make New Year s Eve an at-home event this year regardless of everyone s ages. You can dance play games make refreshments and hold your children close. Tell them how much you love them and explain why celebrating the end of one year and the beginning of another is important. Share your resolutions and help them set their own goals. Make a family time capsule. Write down a list of things you re thankful for this year place them in an envelope and put them away with the holiday decorations. You ll have fun reflecting and enjoy rereading your thoughts next year. The at-home festivities will save a ton of money and you ll make memories your kids will never forget. 6 The holidays are a special time that can be easily filled with joy peace and better health. Take the time to make plans give of yourself and remember not to over-do. Express your love to your family and friends through words and actions. The result will be increased and lasting happiness and a healthy heart mind and body. Winter 2012 Healthstyle MagazineTM 7 Mindful Volun-TEAM-ism Can volunteering grow healthier people and communities a local health care company thinks so. 8 Winter 2012 Healthstyle MagazineTM Mindful Ever wonder what makes the holidays so warm and fuzzy Some blame the tingly feeling on holiday eggnog while others say it s the festive sweater from grandma that keeps them feeling cozy. We agree cocktails and cardigans might be big contributing factors but we give the most credit to the volunteering donating and other do-gooder things people do for each other this time of year. We all know that helping others makes your heart happy but did you know that being a charitable person can also keep it healthy Studies by the Corporation for National and Community Service show that there is a significant connection between volunteering and good health. Volunteers tend to live longer function better physically have lower depression rates and report less incidence of heart disease. That might explain why many of the 150 employees at Arrowhead Health Centers a multi-specialty series of doctor s offices in the greater-Phoenix Valley spend so much time volunteering. Helping people and keeping them healthy is what the holidays are all about says Dr. David Berg CEO of Arrowhead Health Centers. I love supporting great causes and I m proud to know my team at Arrowhead Health Centers feel the same way whether they re inside or outside of the office. Dr. Berg is a big believer in giving back. He has participated in many charity events that support organizations like the National Multiple Sclerosis Society the American Diabetes Association the Arthritis Foundation and other reputable non-profit groups. One of his proudest moments was supporting the Olive Osmond Hearing Fund s Bringing Music to Your Ears event last November. Dr. Berg and his wife Dr. Janice Johnston purchased and donated a first set of hearing aids to two hard-of-hearing children. Nicholas one of the children who received his first hearing aids told his mother he could hear things that he had never heard before like airplanes flying in the sky the pages turning in his favorite book and his Legos snapping together. It is so rewarding to help people with their health because it s easy for us to take our natural senses like hearing well for granted. Help children hear like Dr. Berg did by visiting Dr. David Berg (right) and his wife Dr. Janice Johnston (left) joined Merrill Osmond to support the hard-of-hearing community at the Olive Osmond Hearing Fund s Hear in the Mesa 5K and Bringing Music to Your Ears events. They gave back. You can too Jill N. X-Ray Technician Myelodysplastic Syndrome (MDS) has recently been brought to the media s attention as Robin Roberts from Good Morning America began her treatment with a bone marrow transplant from her sister. Unfortunately 70% of patients in need of a transplant don t have a compatible donor within their family so they must rely on anonymous donors. So when my neighbor s son Matthew was diagnosed with leukemia 20 years ago I made the decision to join the marrow registry. Five years ago I received a call that I was a match for a man with MDS. Knowing what Matthew s family went through I knew that taking one afternoon out of my life for a non-surgical procedure could give hope to a man and his 3 young sons. Protocol allows the donor and recipient to exchange identities after 1 year and I am happy to say my new friend and blood brother Patrick is five years cancer free. Matthew eventually found a donor and is leukemia free too Safe a life like Jill did by becoming a bone marrow donor at Jill donated her bone marrow in 2007 to save Patrick s life. Winter 2012 Healthstyle MagazineTM 9 Mindful Volunteering is important for others emotional health because it lets them know that there are people in the world who love and care about them no matter what. Odina V. Medical Assistant I love to bake and cook so I bring homemade goodies into the office like jam salsa and tamales and ask for donations from my coworkers in exchange. Then I use the money I collect to buy clothing canned goods and other items for a local homeless shelter. I feel like it s my calling to help others get the things they need to stay healthy and happy. Want to follow in Odina s footsteps Visit to learn how you can donate time or needed items at a homeless shelter near you. Talia V. Care Management Associate I had the opportunity to spend a few weeks volunteering with friends in a small town in Mexico called Tepic Nayarit. Our goal was simply to spread love and let less fortunate people know that someone else cared about them and boy did we do that We went to an orphanage and played with children to a retirement home and painted the fingernails of little old ladies helped clean up a small village that was covered in trash hosted a large music festival made meals for hospital patients (many hospitals in Mexico don t provide meals for their patients even if they are there for a number of days) and did a ton of other things to help spread smiles. That was one of the most rewarding times of my life and I am always able to look back and reflect on it. Even though I struggled with the language barrier there was a mutual appreciation that was communicated clearly. As they say love has no language. I will always believe that. Take a tip from Talia and visit to volunteer your time south of the border. Gabriella K. Patient Services Associate I attend Glendale Community College and I like to volunteer by taking notes in my classes for disabled students. Volunteering is important for others emotional health because it lets them know that there are people in the world who love and care about them no matter what. I like to volunteer for students because it warms my heart and makes me feel like I made someone s day. Seeing their smile is enough to brighten my whole day. Learn how you can help disabled students just like Gabriella did by calling the Glendale Community College Disability Services & Resources department at 623-845-3080. Talia and one of the children she helped in Mexico. 10 Winter 2012 Healthstyle MagazineTM INSPIRING HOPE. SUPPORTING A CURE. At Arizona Center for Cancer Care our comprehensive cancer care is integrated with physicians in medical oncology radiation oncology urology and gyn oncology to provide patients and their families with the most advanced care in the area. We are the only center in the Valley offering outpatient radiosurgery and Rapid Arc radiotherapy a revolutionary breakthrough with unprecedented speed and accuracy for the treatment of cancer. As cancer care specialists our highly trained physicians and staff combine the latest technology with compassion and experience to make our patients comfortable. Our cancer treatments also include pain management yoga classes and chemotherapy lectures to provide our patients and their families with a better understanding of their treatments. Our physicians and staff are also active volunteers supporting City of Hope. As the only accredited outpatient radiation centers Arizona Center for Cancer Care is committed to providing the highest quality care for our patients their families and our community. Medical Oncology Devinder Singh MD Joan Dahmer MD Parmjeet Banghar MD Clarence Adoo MD James Choi MD Justin Goldfarb DO Radiation Oncology Terry Lee MD Christopher Biggs MD PhD Daniel Reed DO Marianne Mildenburger MD Office Locations Glendale Sun City West Goodyear Avondale Peoria (Radiation) Surprise (Radiation) (602) 938-2848 (623) 975-2323 (623) 536-2580 (623) 773-2873 (623) 466-7469 Gynecologic Oncology Ivor Benjamin MD Call 602-938-2848 for More Information Healthy Appetite Food Therapy with Bethany lindsey Want to dine in health and style this season Take a tip from Bethany... it wouldn t be the holidays without seasonally inspired food. the bummer is most versions tend to be heavy on fat and sugar -- not ideal if you re trying to stick to a healthy eating plan. But you don t have to be a grinch when it comes to your most desired holiday dishes. try substituting your traditional favorites for these diet-friendly low-calorie alternatives. Green Beans Almondine Serves 4 75 calories per serving 6 g carbohydrate 2 g protein 5 g fat Ingredients 1 10 oz package of frozen French-style green beans 1 small onion (diced) 1 tablespoon olive or coconut oil cup sliced almonds Sprinkle of cinnamon for garnish Directions 1 Steam green beans (about 10-15 minutes or until softened). 2 While green beans are cooking in a medium skillet saut diced onion in olive or coconut oil. When onion is softened add about cup of sliced almonds and continue to saut until just beginning to brown slightly. Stir in cooked green beans and mix well. 3 Garnish with a sprinkle of cinnamon. Serve immediately or refrigerate until ready to serve reheat briefly. Holiday Cheers Feeling festive Show off your holiday spirit(s) in your glass rather than your waistline with these lower-calorie alternatives. 12 Winter 2012 Healthstyle MagazineTM Healthy Appetite Directions 1 Preheat oven to 350 F. Place a wire rack in a shallow roasting pan. 2 Make short deep slits all over lamb with a sharp knife and fill with garlic slices. Rub the lamb with oil and sprinkle with oregano thyme salt and pepper. Transfer to the prepared pan. 3 Roast the lamb for 1 hour. Add water to pan and roast until an instant-read thermometer inserted into the center registers 135 F. Transfer the lamb to a serving platter tent with foil and let rest for 15 minutes before carving. Roasted Leg of Lamb Serves 8 10 with leftovers 143 calories per 3 oz serving 1 g carbohydrate 35 g protein 22 g fat (9 g saturated 9 g monounsaturated) Ingredients 1 4 or 5 pound bone-in leg of lamb shank portion trimmed of fat 3 cloves garlic sliced 1 teaspoons olive oil 1 teaspoon dried oregano 1 teaspoon dried thyme leaves Kosher salt & freshly ground pepper to taste cup water Note For medium-rare cook 15 to 20 minutes more. 4 Meanwhile skim off any fat from pan juices and pour juices into a small saucepan. Reheat gently over low heat. Carve the lamb into thin slices and serve with pan juices. calories 148 Santa s Skinny Eggnog naughty This holiday favorite is usually around 350 calories for a one-cup serving nice Our version is only 148 calories for the same amount Ingredients 2 egg yolks cup and 1 tablespoon sugar 2 cups 1% low-fat milk 1 teaspoon vanilla Dash of cinnamon and nutmeg cup bourbon 4 egg whites Directions 1 Beat egg yolks until lightened in color. Add sugar beating until dissolved set aside. 2 Combine low-fat milk vanilla and 1 dash each cinnamon and nutmeg in a saucepan over high heat bring to a boil stirring occasionally. 3 Remove from heat and gradually whisk into egg mixture. Return to pot cook to 160 . Remove from heat stir in bourbon and pour mixture into a bowl set in the refrigerator. Beat egg whites in separate bowl until soft peaks form with mixer running gradually add 1 tablespoon sugar beat until stiff peaks form. Whisk egg whites into chilled mixture sprinkle with cinnamon. Winter 2012 Healthstyle MagazineTM 13 Healthy Appetite Directions 1 Preheat oven to 325 . Butter a 1 or 1 quart baking dish. In a medium mixing bowl mix spices and salt. Add eggs and mix to combine well. Mix in agave syrup and pumpkin then stir in coconut milk or evaporated skim milk. Pour into the prepared baking dish. 2 Set dish in a larger baking pan and add hot water to the large pan to a depth of about 1 inch (it should come about halfway up the side of the inner baking dish). 3 Bake for about 50 minutes or until custard is set and a knife inserted near the center comes out clean. Cool completely before serving. Note Custard may be covered and refrigerated overnight. Pumpkin Custard Serves 8 132 calories per serving 23 g carbohydrate 3 g protein 4 g fat Ingredients 2 eggs cup agave syrup 2 cups canned pumpkin 1 cup lite coconut milk or evaporated skim milk 1 teaspoon cinnamon teaspoon ginger teaspoon nutmeg teaspoon ground cloves teaspoon salt Bethany Lindsey is a Nutrition Coach and Lifestyle Educator at Arrowhead Health Centers in Glendale AZ. She particularly enjoys helping people lower their cholesterol blood sugar and blood pressure to prevent debilitating illnesses like diabetes heart disease stroke and other health-related conditions. She is dedicated to helping people eat healthier lose weight and overcome obstacles to live better healthier lives. To request more information e-mail Bethany at firstlinetherapy Grownup Cocoa naughty Your childhood favorite could cost you 326 calories or more nice Our chocolaty cocktail recipe boasts a mere 141 calories Ingredients 1 oz espresso vanilla vodka 1 packet sugar free hot cocoa mix 8 oz hot water Dash of cocoa powder Directions 1 Pour hot water and cocoa mix over vodka and stir. 2 Garnish with a sprinkle of cocoa powder. calories 141 14 Winter 2012 Healthstyle MagazineTM Do you or someone you know have COPD (Chronic Obstructive Pulmonary Disease) Qualified Participants may receive at no cost Study Medication Study-Related Medical Exams Compensation for time and travel Do you qualify for a new COPD Clinical Research Study Have a current diagnosis of COPD with Chronic Bronchitis Have a past or current history of cigarette smoking Currently take a stable dose of Advair or Symbicort FOR MORE INFORMATION OR TO SEE IF YOU QUALIFY PLEASE CALL Natalie Searle 623-334-4000 ext. 7174 16222 N. 59th Ave. Suite A-100 Glendale AZ 85306 623-334-4000 ext. 7174 Winter 2012 Healthstyle MagazineTM 15 Healthy Appetite WholE Thing Sound like something you said after waddling away from last year s holiday feast these helpful tips will take your holiday eating habits from naughty to nice so you can avoid looking like Santa s body-double this year. I CAN T BELIEVE I ATE THE 16 Winter 2012 Healthstyle MagazineTM Healthy Appetite Let the family in on your secret. If you re vocal about your health goals before the festivities start happening your relatives will already know they ll be wasting their breath when they offer you a second helping of mashed potatoes. If they do try to push extra food your way be consistent and politely say no thank you every time. Eventually even your most relentless relatives will get the hint. Stick to your schedule. Just because your sister wants to have dinner at 2 o clock doesn t mean you should skip meals to make up for incoming calories. If you know in advance your usual snack time will be replaced with turkey and stuffing it s okay to switch up your meal portions for the day. Trade lunch and dinner for smaller snack-sized servings think a small piece of fruit with a handful of almonds or Greek yogurt with granola. You ll feel sustained all day without having to miss out on nutrition. Arrive hungry. Yes we said hungry. If you re headed to a party we suggest ignoring the old eat-before-youget-there diet advice. Winter 2012 Healthstyle MagazineTM 17 Chances are you re going to sample once you get there anyway (which would mean you d be overeating) and what s Eat slowly and take timeouts. Taking your time at the dinner table not only allows you to savor the delicious fare intended) but set a limit for festive treats and stick to it. It s okay to grab one cookie after dinner but don t finish off the whole tray. Take leftovers home. This practice serves multiple purposes. For starters you won t feel like you have to pile hefty portions of all 15 dishes onto your plate because you ll know you ll get to enjoy them later. You won t feel like you re missing out on anything and your host will feel flattered hearing you want to take extra food home. Visit your doctor. Your favorite provider may not be able to accompany you to family feasts but they can evaluate your eating habits and help you set realistic health goals Taking your time at the dinner table not only allows you to savor the delicious fare you only get to eat once a year it also gives your meal time to process making you feel fuller faster. the point of going if you don t get to celebrate by enjoying some of your favorite foods Just make sure you don t show up famished. If you re too hungry you re likely to eat everything but the poinsettia-patterned table cloth. you only get to eat once a year it also gives your meal time to process making you feel fuller faster. Go ahead indulge a little. But just a little. It s unrealistic to quit holiday food cold-turkey (no pun Healthy Appetite excuses excuses. Is Aunt Sally trying to serve up her famous holiday dish with an extra helping of guilt Here are six things you can say to spare her feelings and avoid purchasing larger pants. Your green bean casserole is indeed a work of art so I think I ll just admire it from afar. during an annual physical exam or quick check-up appointment. Added bonus you ll likely feel more health-conscious after your appointment making it easier to eat less and bypass the unneeded calories. Get a daily dose of exercise. Make it a priority to be physically active for at least 30 minutes every day. The folks at Discovery Communications (the Discovery Channel) recently noted people who exercise regularly are less likely to overeat. Being active will also help you prevent gaining weight and give you an all-natural energy boost which is always needed around the holidays. Don t be an overachiever. Just because Santa can do it all in one night doesn t mean you have to follow in his footsteps. If you re feeling overwhelmed sit down relax and say no. Don t feel like you have to attend every party instead go to the ones you really want to. And most importantly don t deprive yourself of sleep. If you re better rested you ll stress less and won t feel the need to combat anxiety with emotional overeating. The moral Holidays are meant to be special. So make them just that. Eat special foods be with special people and treat yourself special too. After all the best gift you can give to anyone is a healthier you. So eat without overeating and enjoy your favorite time of year guilt-free I know there are only a few bites left but I can t finish them off because I m afraid they ll finish me off first. Try your gingerbread cookies I already have the top button of my pants undone. You want the zipper down too I d love some of your legendary hot cocoa but I m marshmallow intolerant. I m sorry but more turkey will set off my narcolepsy and I have to operate heavy machinery later. I would really like to enjoy your sweet potatoes later when I m conscious. May I take a to-go plate home 18 Winter 2012 Healthstyle MagazineTM Is Diabetes a Part of Your Life Learning to live with this chronic disease is not easy. Even with the proper diet and plenty of exercise keeping your blood sugar under control can still be challenging. If you have uncontrolled type 2 diabetes you may be eligible to participate in a research study of an investigational oral medication. You may qualify for this study if you Are 18 years of age or older Have been told your blood sugar is too high Are on a diet and exercise plan Will not have taken an anti-diabetic medication for approximately the past 12 weeks or more If you qualify you will receive study-related care and study medication at no cost to you. Reimbursement for time and travel costs may be provided. To learn more about this study contact Natalie Searle at (623) 334-4000 x7174 Weird Science The ironman insider Product reviews and recommendations from marathoner and triathlete ray Dean. is seasonal traveling putting your exercise regimen on the naughty list Here s how to avoid the post-New year s let down by staying fit during the holidays and into 2013. the holidays are hands down the busiest time of year. and if your schedule is anything like mine running errands working extra hours traveling to visit family and fighting crowds at the mall you know how inconsistent your schedule can be. all of that running around means you re probably nowhere near a gym which can be a waistline deal breaker especially since Christmas cookies and comfort food are everywhere you turn. Fortunately there are easy and affordable solutions ironman solutions to stay fit regardless of the time space weather or restrictions you may encounter this season. Fitness Restriction no gym trainer or equipment Ironman Solution MapMyRun app by MapMyFitness Inc. for iOS and Android Ray Dean is a self-motivated athlete with a background in health care who has participated in numerous triathlons and marathons. He is passionate about experiencing how the union of technology nutrition and fitness can help athletes reach their peak performance by utilizing cutting-edge gadgets and tools to track health and fitness enhance physical success and increase well being. Ray is not affiliated with the products in this article nor their subsidiaries. Spending the holidays in a beautiful climate but don t have extra room to pack equipment If you re able to spend some time outdoors but need a little extra encouragement to make the most out of your workout the MapMyRun app hosts a plethora of handheld tools you can use no matter where you are. You can search for trails and choose the one that suits you best by location elevation and activity type (jogging running biking dog walking and more). My favorite part is being able to easily preview the routes on live maps or in 3D flyovers powered by Google Earth. After you ve completed your workout the app will log and save your routine stats making it easy to set personal goals when you go to conquer the same route again later. Another benefit of the web-based app is having access to the MapMyRun online community. You can link with friends view their favorite trails and compete for app awards including best time on commonly visited routes. You can also join groups with other users who share similar fitness goals discuss your experiences and upload photos. Utilizing the app to connect with other users adds a fun and interesting twist to an otherwise ordinary workout. 20 Winter 2012 Healthstyle MagazineTM Weird Science Fitness Restriction Small spaces or colder weather Ironman Solution Resistance bands A resistance band can be a traveler s (or workaholic s) best friend this time of year. In addition to traveling well and occupying minimal space in your suitcase resistance bands are perfect if you have limited workout space. These fitness bands are inexpensive ranging anywhere from 6 to 20 depending on where you purchase them so there s an option for even the most budget-conscious person. New to using exercise bands This equipment is great for all fitness levels whether you re practicing a basic routine or need a little more intensity during a traditional workout. Viva La Resistance Band There are a plethora of resistance band training exercise videos on the internet. Choose your own or try my three favorite moves. Depending on your fitness goals feel free to make slight adjustments to the level of intensity. You can always add some sit ups and jumping jacks for a well-rounded daily workout. Building muscle Reps of eight or 10 for three or four sets. Toning up Reps of 12 or 15 for three or four sets. If you are just starting out remember to take it easy and do just as much as you can. Bicep Curls Stand in the middle of the band with feet parallel and shoulderwidth apart and curl arm up towards your body at the elbow. You can adjust the positioning of the band to increase the intensity of the resistance. Overhead Press Place both feet on band and grasp handles bringing hands up just over shoulders with elbows bent and palms in. Press arms up over head and then lower. RESISTANCE BAND ExERCISE VIDEOS training build-muscle exercise-bands-101 workout equipment resistance-band-exercises fitness workouts get-toned-resistance-bands Squats Stand in the middle of the band with feet parallel and shoulderwidth apart. Hold handles at shoulder height with palms facing away from you and elbows bent. Squat deeply while pressing your arms directly over your head. Keep your weight on your heels and resist the band as you return to a standing position. Winter 2012 Healthstyle MagazineTM 21 Doctor s Orders What has Shane Doan standing tall A behind-the-scenes team that knows exactly how to stick it to hockey injuries. 22 Winter 2012 Healthstyle MagazineTM Doctor s Orders STrOnG STrOnG National Hockey league (NHl) pros Mike Smith and Shane doan have conquered the arena and even the Olympic games but they haven t done it alone. learn about the behind-the-scenes team they can t live without. Photography by Deborah Brandon Photography Behin d e v ery TeAM i s A noTher TeAM home their first Pacific Division title in the history of the team under the leadership of Shane and Mike. Hockey may be a game but these guys don t play around. That goes for off of the ice too. Even when Smitty and Doaner aren t clad in NHL jerseys they re doing some serious work. The hazard of hockey pucks speeding across the ice at over 100 miles per hour and jarring hits from 200 pound men wearing razor-sharp skates often result in broken bones lacerations concussions dislocated joints split fingernails and more and that s Winter 2012 Healthstyle MagazineTM 23 Even if you re not a diehard fan of the coolest game on earth it s easy to be wowed by Shane Doaner Doan and Mike Smitty Smith s impressive list of career achievements. Forgive our gushing but these NHL pros are worth being star struck over. Their combined accomplishments (just to name a few) include playing in the 2006 Winter Olympics participating in multiple NHL All-Star Games earning a combined five gold and silver medals at the IIHF World Championships and the NHL record for most saves in a regulation shutout victory. Just last year the Phoenix Coyotes brought Doctor s Orders all in a day s work. Hockey can be incredibly taxing so it s important for Shane Mike and their NHL colleagues to stay on top of physical afflictions before their livelihoods are put at risk. So how do the pros take care of themselves With other pros of course. so it s important that I take care of myself now. Shane agrees. I think every hockey player worries about experiencing pain. My right shoulder and knee have been through a lot so it s important to have different people working with me so I can stay in shape and do my job. I m a huge believer in chiropractic. Having the best alignment limits my chances of being injured. -Mike Smith Medical experts like chiropractors general practice doctors physiotherapists acupuncturists massage therapists and trainers are just a few types of health mavens who band together to look out for Mike Shane and the rest of their teammates. My team off the ice keeps me in the best physical shape possible says Mike. I ve had my fair share of injuries and I want to have a healthy life after hockey How exactly do these health care specialists keep star players in tip-top shape We work together as a team says Dr. Chuck Clark who doubles as the team s go-to chiropractic specialist and lead rehabilitation expert at Arrowhead Health Centers in Scottsdale. Professional athletes push their bodies to the limit every day so it takes a whole team of health pros to keep them on top of their game. Why is Healthstyle smitten for Smitty and mind-blown by doan Shane Doan This team captain and forward has an impressive resume but chalks his greatest career achievements up to playing in the Olympics and leading the Phoenix Coyotes to the Conference Finals of the NHL playoffs last year. With a wife four children and a family full of Canadian cowboys and hockey pros (he has two cousins in the NHL) this health advocate is all about staying active. Shane s Healthstyle advice for others I think people can stay healthy by finding physical activities they re passionate about and pursuing them. Being part of a team helps you connect with your community and strengthen your relationships. Mike Smith Smitty as he s most often called on the ice has much more than just a goal to tend. While setting the NHL record for the most saves in a regulation shutout victory and helping his team take home the Pacific Division Championship last year are inspiring those feats are small potatoes in comparison to keeping up with his former Canadian Olympic skier wife and one-and-a-halfyear-old son (who started walking at only nine months). Mike s Healthstyle advice for others Everyone needs to stay active. Whether you re walking for 20 minutes a day or hitting the gym for an hour you ll feel better about yourself physically and mentally. 24 Winter 2012 Healthstyle MagazineTM Doctor s Orders Think the only thing Mike Smith has to defend is a goal Think again. Winter 2012 Healthstyle MagazineTM 25 Doctor s Orders Everyone wants to feel like they re part of something bigger than themselves. That s where being part of a team comes in. You have to have a well-rounded group with different talents working together. That s important for any team not just when it comes to hockey. -Shane Doan As the captain and goaltender of the resurgent Phoenix Coyotes Shane and Mike understand the importance of working with one another to achieve victory. A team happens when people come together and gel as a group to accomplish something they set out to do says Mike. They re a support system a family. The same idea applies to health. One person can t do it all. You need different people hands and eyes to help. Everyone wants to feel like they re part of something bigger than themselves says Shane. That s where being part of a team comes in. You have to have a well-rounded group with different talents working together. That s important for any team not just when it comes to hockey. Dr. Clark recognizes that without teamwork it s difficult to properly treat patients. Sometimes it takes more than one kind of rehabilitation treatment to help players like Mike and Shane overcome pain from their hockey battle wounds says Dr. Clark so working together and having an open line of communication is the only way to support these guys and make sure they re getting the care they need. Put Health Care on the Power Play Did you know chiropractic acupuncture massage therapy and some of the other techniques acclaimed by hockey pros are used to treat common ailments like osteoarthritis sinus infections sleeping conditions migraines asthma pregnancy pain stress pediatric disorders and more My son Aksel started seeing a chiropractor when he was four days old. He was having problems latching on while nursing so we took him to see the chiropractor. Obviously it was a light manipulation but it was great. He started nursing properly the very next day. - Mike Smith NHL Goaltender 26 Winter 2012 Healthstyle MagazineTM Doctor s Orders Dr. Clark and the team s other physical medicine injured. And as a goaltender I really appreciate that. experts use methods like massage therapy Even during the off season I m constantly working acupuncture chiropractic and additional rehabilitation with my rehab team says Mike. They help me get treatments to adjust key stronger and better for the muscles and bones that upcoming year. Working together and having allow the players to do their jobs on the ice. These Does that mean specialty an open line of communication techniques assure that health care administered their bodies are in perfect by a team of experts is is the only way to support these alignment to increase only used by the pros function balance agility Absolutely not says Dr. guys and make sure they re and overall performance. Clark. You don t have to getting the care they need. be an athlete to need I ve really grown to the same rehabilitation -Dr. Clark appreciate massage techniques the pros use. chiropractic and You may not need them acupuncture says Shane. When I hurt my shoulder as often as Shane and Mike do but keeping your body acupuncture was the only thing that allowed me to aligned and using a team to do just that is something function. I can t believe how much it works. everyone should do. Mike has also come to favor treatments that have been recommended by his team of health experts. I m a huge believer in chiropractic says Mike. Having the best alignment limits my chances of being Want more information about how a team approach to health care keeps Mike Smith and Shane Doan strong E-mail Dr. Clark at charles.clark or call an Arrowhead Health Centers expert at 623-334-4000. Want a behind-the-scenes look at Mike and Shane s exclusive Healthstyle photo shoot Visit team or check out our Facebook page at healthstylemagazine. When he s not helping A-listers like Mike and Shane you can find Dr. Chuck Clark working closely with other health care experts as the lead chiropractor and rehabilitation specialist at Arrowhead Health Centers in Scottsdale. He is a proud Fellow of the International Academy of Medical Acupuncture and is passionate about integrating chiropractic care massage therapy acupuncture nutrition and exercise rehabilitation into the lives of all of his patients. As a former college baseball player he has a deep appreciation for sports medicine and believes in the importance of maintaining physical wellness to achieve overall health and happiness. Winter 2012 Healthstyle MagazineTM 27 Doctor s Orders ouch Joint pain making you feel less than merry this season Try these tips from osteoarthritis expert Raychel Kelly. When Winter Weather Makes Your Knees Say Snap crackle pop if you re one of the 27 million americans living with osteoarthritis you know those sounds aren t coming from your cereal bowl. While there may not be scientific studies that prove this theory chilly winter temperatures are notorious for amplifying joint pain says raychel Kelly director of the nationally recognized Osteoarthritis Programs at arrowhead Health Centers. the good news is our patients don t have to live with these sneaky symptoms because we know exactly how to help ease their knee and back pain. the secret raychel says there are several techniques especially when combined that you can use to abolish seasonal aches and kick joint pain to the curb. TAke A SHOT MAke yOUr MOVe When it s cool and damp outside you may be less likely to get up and exercise but being a couch potato is bad news for your joints. Regular exercise especially physical rehabilitation warms up your joints and helps improve your flexibility and range of motion. Expert suggestion make regular appointments (inside a warm cozy office) with a licensed physical therapist or chiropractor who can show you how to exercise your injured joints properly without causing further damage or pain. 1 While a quick dose of spiked cider might help you forget about your sore joints Raychel recommends a different type of shot to her patients with achy knees. Hyaluronic acid is an all-natural lubricating medication that can be injected into your knees to ward off chronic pain says Raychel. The shots are safe painless and also approved by the FDA making them a great option to use along with physical rehabilitation. BOnuS TIP Make sure you get your injections done at a doctor s office that has a live image guidance machine called a fluoroscope (floor-uh-scope) says Raychel. Studies from the OsteoArthritis Centers of America show that even an experienced clinician can miss the joint space up to 30 percent of the time without a fluoroscope. 2 28 Winter 2012 Healthstyle MagazineTM SAVe THe cOOkieS FOr SAnTA We know it s hard to resist tasty treats especially when they re everywhere this time of year but carrying excess weight can be dangerous for your joints. Every extra 10 pounds we carry on our body is equal to 1 000 pounds of pressure on our knee joints says Raychel. Extra weight speeds up the degeneration process and causes more pain. 3 4 Doctor s Orders Photography by Doug Houvener BrAce yOUrSelF Feel like you could use a little extra support sometimes We bet your joints feel the same way. Unloading knee braces create a small space inside your joint to provide stability and immediate relief from bone on bone osteoarthritis. Additional braces and durable medical equipment (DME) are also available and helpful for your wrist back elbows and other joints. BOnuS TIP Not all braces are created equal says Raychel. Ask your doctor for one that encourages the use of muscles so you don t develop muscle atrophy and become reliant on the brace. Raychel Kelly is the OsteoArthritis Program Director at Arrowhead Health Centers where she has helped thousands of people find relief from osteoarthritis pain. She is passionate about helping people of all ages overcome chronic pain and improve their quality of life. For more information about Raychel or the OsteoArthritis Programs visit or send e-mail to raychel.kelly BUnDle Up Brrr Those frigid temperatures are enough to make your whole body tense up which can cause additional stiffness and restrict blood flow to your joints. Fortunately this is the best time of year to cuddle up with a blanket or nestle your sore joints inside a fluffy jacket. The extra layers will warm your body and promote better circulation to help your joints move better. 5 Want more helpful tips from Raychel Kelly Call the Arrowhead Health Centers OsteoArthritis team at 623-298-1888. Winter 2012 Healthstyle MagazineTM 29 Looking beyond Looking beyond If you or a loved one has Chronic Obstructive Pulmonary Disease (COPD) you may be interested in this clinical research study. This study is testing the benefits of an investigational drug in reducing lung and heart complications in people with COPD. COPD COPD Individuals may qualify for this study if they Have a diagnosis of moderate COPD (sometimes called emphysema or chronic bronchitis) Have a history or risk of heart disease Are 40 to 80 years of age Are a former or current cigarette smoker Participation will also depend on other requirements. Study participants may receive study drug and study-related medical care at no charge. Reimbursement for time and travel may be provided. Health insurance is not necessary to participate. To learn more about this study contact Natalie Searle at (623) 334-4000 x7174 110812 Print Ad v2.0 United States (English) 10DEC10 HAVE YOU OR SOMEONE YOU KNOW BEEN DIAGNOSED WITH IRRITABLE BOWEL SYNDROME Abdominal Pain Bloating Diarrhea Qualified Participants Will receive investigational medication or inactive placebo study-related testing physical exams and lab work at no charge. Additionally Compensation may be available to qualified participants for each completed visit (for time and travel). Have you or someone you know been diagnosed with Irritable Bowel Syndrome If so there is now an opportunity to join a new research study. Are you eligible Must be between ages 18-80 years old Must have diarrhea predominant irritable bowel syndrome For More Information Please contact Natalie Searle Research Coordinator. 623-334-4000 ext. 7174 Vitality Be a Health Guru if impressing everyone you know is a line item on your New year s resolutions list we ve got you covered. 25.8 million or 8.3% of children and adults in the U.S. have diabetes according to the American Diabetes Association. 27.2% The percentage of adults aged 18 49 years who get their annual flu shot according to the Centers for Disease Control. Nearly twice that many 50 64-year-olds (42.7%) receive their yearly influenza vaccination. Spare the java and grab a teabag because a recent Harvard study found that tea drinkers bodies respond to germs five times faster than those of coffee drinkers. A recent study from the National Center for Biotechnology Information showed people who received chiropractic care on an ongoing basis had 49.4% fewer surgeries than people who didn t receive regular adjustments. AMERICAnS DEVOuR OVER 1.5 BILLIOn POunDS OF PEAnuT BuTTER AnD PEAnuT PRODuCTS EACH YEAR. THAT S EquAL TO ABOuT 187 500 ADuLT ELEPHAnTS. 32 Winter 2012 Healthstyle MagazineTM Vitality When baking replacing 1 cup of shortening for the same amount of natural unsweetened applesauce will save about 1 712 calories. And the best part is you won t even notice the difference we promise 70 million A recent study from the Agency for Healthcare Research and Quality showed women are 24% more likely to visit their doctor than men. The number of people who will live with osteoarthritis by 2030 as estimated by the OsteoArthritis Centers of America. The BBC reported the pleasurable feeling from eating chocolate lasted 4 times as long as a passionate kiss and caused a resting person s heart rate to rise from 60 beats per minute (bpm) to 140 bpm. WebMD recently reported that owning a pet can help lower blood pressure lessen anxiety and even boost immunity. Winter 2012 Healthstyle MagazineTM 33 Just for Fun puzzle page Answer Key on page 36 Holiday Brain Basher Santa always leaves plans for his elves to determine the order in which the reindeer will pull his sleigh. This year for the European leg of his journey his elves are creating a schedule to form a single line of nine reindeer Comet behind Rudolph Prancer and Cupid. Blitzen behind Cupid and in front of Donner Vixen and Dancer. Cupid in front of Comet Blitzen and Vixen. Donner behind Vixen Dasher and Prancer. Rudolph behind Prancer and in front of Donner Dancer and Dasher. Vixen in front of Dancer and Comet. Dancer behind Donner Rudolph and Blitzen. Prancer in front of Cupid Donner and Blitzen. Dasher behind Prancer and in front of Vixen Dancer and Blitzen. Donner behind Comet and Cupid. Cupid in front of Rudolph and Dancer. Vixen behind Rudolph Prancer and Dasher. Can you help the elves work out the order of the reindeer 2012 1 2 3 4 5 6 7 8 9 Health Care Maze START Inconvenient Locations Long-term Narcotic Use Family Practice Pain Management Managed Medical Costs Cookie-cutter Care Care Management Physical Therapy Integrated Team Medicine FINISH 34 Winter 2012 Healthstyle MagazineTM Unnecessary Medical Costs Long Waits Chiropractic Surgery Injured in an Auto Accident With most accident cases an attorney will substantially increase the amount you receive and assist you in getting all the benefits you are entitled to including making sure all of your medical bills and lost wages are paid. Wade & Nysather P.C. is the leading personal injury law firm with over 25 years of experience with offices located throughout the valley specializing in representing clients who have been injured in accidents. Equipo biling e sirviendo a la comunidad Latina por m s de 25 a os Contact the offices of Wade and Nysather to learn more about how we can help you. There is absolutely no cost to you until we get money for you. GLENDALE 16222 N. 59TH Avenue Suite B220 623-748-9211 SCOTTSDALE 8961 E. Bell Road Suite 201 480-258-6200 We Can Help. ACCIDENT LAW ATTORNEYS A ACCREDITED BUSINESS Answer Key Brain Basher The order of Santa s reindeer is Prancer Cupid Rudolph Dasher Blitzen Vixen Comet Donner Dancer Health Care Maze Inconvenient Locations Long-term Narcotic Use Family Practice Pain Management Managed Medical Costs Cookie-cutter Care Care Management Physical Therapy Integrated Team Medicine An Innovation in Hip Replacement Surgery Orthopaedic surgeons have made hip replacement surgery a very popular option for patients seeking pain relief and an improved quality of life after suffering with arthritis. One of the most innovative products available to you is the Dual Mobility Hip Replacement Innovative because it not only helps you recover from your painful arthritis but it assists you in regaining your mobility while reducing the opportunity for complications in the future. 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Janzer Fellowship Trained Hip & Knee Surgery 623-584-5626 SURPRISE SUN CITY PEORIA 36 Winter 2012 Healthstyle MagazineTM Unnecessary Medical Costs Long Waits Chiropractic Surgery Actual Patient It s the best decision I ever made for myself. -Marty lost 75 pounds YOUR TRANSFORMATION BEGINS TODAY Experienced board-certified surgeons specializing in Lap-Band Covered by most insurance plans minimizing your out-of-pocket expense Comprehensive 3 year Total Care support program focuses on long-term success not just the surgery Pre- and post-surgical nutritional counseling On-site surgical center 24 7 on-call surgeon availability Dr. Michael Orris Dr. John DeBarros Scottsdale West Phoenix Tempe Tucson 855-PHX-THIN Tucson 520-544-THIN Learn more - attend a FREE seminar Visit to register EASY CONVENIENT ACCESSIBLE AFFORDABLE. Family Practice Immunizations Diabetes Management Safe Skin Program Pain Management Osteoarthritis Care for Knee Hip and Back Nerve Testing Neuropathy Adhesion Release and Recovery Program Sports Medicine Physical Therapy Chiropractic X-Ray Lab Services Heart Testing Ambulatory Surgical Center Procedures And More GLENDALE MESA SCOTTSDALE SURPRISE SUN CITY 16222 N 59th Avenue 5845 E Still Circle 2629 N Scottsdale Road 17061 N Avenue of the Arts 623-334-4000 WWW.ARROWHEADHEALTH.COM