Health and Welness Spring 2011

HEALTH FREE!

spring 2011

a guide to healthy living in the Helena area

wellness&

Recovery in Real Life PAGE 20

What Is AnOncoplasticSurgeon? PAGE 13

The Healing Powerof Pilates PAGE 7

Healing Through YOGA and How It Works PAGE 27+

PORTION CONTROLTREATMENT FOR VARICOSE VEINSDIABETES AND SMOKINGHELPING YOUR OVERWEIGHT CHILD

AND MORE

HEALTH & wellness2 sunday, april 24, 2011

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20157095 ST. PETERS - BLEED

Scott Pargot, D.O.Ear, Nose & Throat

Todd Wampler, M.D.Family Practice

Tim Grossman, M.D.Urology

Anne Anglim, M.D. Internal Medicine & Infectious Disease

Nicole Clark, M.D.Neurology

David Lechner, M.D. Family Practice

James Burkholder, M.D.Family Practice &

Obstetrics

Margaret Stockwell, M.D.Family Practice

David Krainacker, M.D.Family Practice

David Krainacker M D

Kerry Ford, M.D.Orthopaedic Surgery

Diane Nowak, M.D.Family Practice &

Obstetrics

Jennifer Brunsdon, M.D.Family Practice

Donald Skillman, M.D. Internal Medicine & Infectious Diseases

Carla Kingsley, D.O.Cardiology

Jeannie Fahlquist, F.N.P.Gastroenterology

Thomas Mulgrew, M.D.Neurology & Sleep

Medicine

Jessica Bailey, M.D. Family Practice

Heather Powers, Au.DAudiology

Heather Powers Au D

Tom Weiner, M.D.Medical Oncology

Kris Godlewski, M.D.Interventional

Cardiology

Infectious Disease

Carolyn Coyle, M.D. Rheumatology

Michael Lee, M.D.Gastroenterology

William Batey, M.D. Family Practice &

Obstetrics

Beverly Roope, F.N.P.Family Practice

Kathleen Kellogg, M.D.Internal Medicine

Jenifer Dodge, M.D.Family Practice &

Obstetrics

Matthew McLaren, M.D.Interventional Pain

Management

John Ribic, D.O. Interventional

Cardiology

Katy Wessel, D.O.Family Practice &

Obstetrics

Margaret Barnes, M.D.Radiation Oncology

Margaret Barnes M D

Michael Dixon, M.D.Ear, Nose & Throat

Michael Dixon M D

Jeffrey Martin, M.D.Orthopaedic Surgery

33 Providers. One Mission.

To make you well.

Jody Inbody, PA-COrthopaedic Surgery

457-4180 www.stpetes.org


health & wellness guideis published four times a yearby the Independent Record

317 Cruse Avenue, Helena, MT 59601 | 406-447-4003

CONTENTSRelieve Stress With Exercise & Activity ...........................6The Healing Power of Pilates ..........................................7Safe, Fast, Effective Vein Treatment ...............................8Colon Cancer: Risks, Symptoms, Treatments ..................9Diabetes And Smoking: A Deadly Combination .............10New Hope For Patients With Spinal Fractures ...............11Can Cataracts Affect Your Life? ...................................12What Is An Oncoplastic Surgeon? .................................13Is Weight Loss Surgery Right For Me? ...........................15Going Greek For The Health Of It [Recipe] .....................16Healing Through Yoga And How It Works .......................17Portion Control In An Ever Enlarging World ...................18Fitness Class For People With Limitations ....................20Does Your Daily Routine Hurt? Massage Therapy

Can Help ..................................................................23Helping Your Overweight Child .....................................24Recovery In Real Life ....................................................26Manageable Weight Loss ..............................................28Pelvic Health Center Offers Results ..............................29

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HEARING ONLY HALFof what people say?


Dr. John Sillery

FORT HARRISON VADr. Hassan MassouhDr. Dennis PalmerDr. Randy Sibbitt406-447-7606


Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. The stress response is the body’s way of protecting you.

When working properly, it helps you stay focused, energetic, and alert. In emergency situations, stress can save your life – giving you extra strength to defend yourself, for example, or spurring you to slam on the brakes to avoid an accident.

The stress response also helps you rise to meet challenges. But beyond a certain point, stress stops being helpful and starts causing major damage to your health, your mood, your productivity, your relationships, and your quality of life.

You may feel like the stress in your life is out of your control, but you can always control the way you respond. Stress management involves changing the stressful situation when you can, changing your reaction when you can’t, taking care of yourself, and making time for rest and relaxation.

A strong support network is your greatest protection against stress. When you have trusted friends and family

members you know you can count on, life’s pressures don’t seem as overwhelming. So spend time with the people you love and don’t let your responsibilities keep you from having a social life.

One of the best ways to take control of the stress in your life is through physical activity. Exercise bumps up the production of your brain's feel-good neurotransmitters, called endorphins. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do. Regular exercise can also increase self-confidence and lower the symptoms associated with mild depression and anxiety. Exercise improves your sleep, which is often disrupted by stress, depression and anxiety. All this can ease your stress levels and give you a sense of command over your body and your life.

A successful exercise program begins with a few simple steps. Consult with your doctor. Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and possibly even injury. For most healthy adults, the Department of Health and Human Services recommends getting at least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) — preferably spread throughout the week. It also recommends strength training exercises at least twice a week. Do what you love, and love what you do. Don't train for a marathon if you dislike running. And finally, pencil it in. Carving out time to move every day helps you make your exercise program an ongoing priority.

Several local facilities offer yoga classes, which are an excellent stress relief technique. It involves a series of both moving and stationary poses, combined with deep breathing. The physical and mental benefits of yoga provide a natural counterbalance to stress, and strengthen the relaxation response in your daily life.

Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady movement and gentle stretching are best for stress relief. Whatever you do, don't think of exercise as just one more thing on your to-do list. Find an activity you enjoy — whether it's an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.

relieve stress with exercise & activity

By David SmithCEO, Helena Family YMCA


www.advancedptclinic.com495-8995

417 N. Benton Avenue, Helena

Your Center for Advanced Manual Therapy Pilates Personal Training • Classes • Rehab

Advanced RehabPhysical Therapy & Pilates Clinic

What is Pilates? Pilates is a form of training that was originally developed by

Joseph Pilates (1883-1967). He was a man ahead of his time. Like many people who went on to do great things, he was not “born into it”; as he was a sickly child with asthma, rickets and rheumatic fever. The physicians of his time told him he would never be strong. He was determined to be who he wanted to be and began the practice of yoga and martial arts. From yoga he learned the value of proper breathing for his asthma and the value of flexibility. From martial arts he learned the concept that “power comes from the core and is expressed at the hand.” He went on to incorporate these concepts into his training model, adding onto them his own beliefs and specially designed equipment. In helping injured soldiers rehab during WWI he originated the concept of resistance by attaching the bed springs to their arms and legs. He taught them how to activate their core muscles and incorporated a specific breathing pattern with each exercise which was different from his yoga training. The Pilates breath is used for maximizing the use of oxygen and at the same time activating core muscles. When Joseph Pilates came to the United States he helped injured dancers and even

football players using his specialized equipment called “Reformers” and the “Cadillac/Trap Table.” The reformer is a moving platform with springs used for either resistance, or if needed, “assistance.” It may have been his work with dancers that Joseph Pilates began to appreciate the importance of posture in training. All Pilates exercises are done in perfect posture, with full breath and core activation, and his equipment challenges the body to stay stable.

Decades later, research has now proven his pioneering ideas. We now have proof through several studies that activating the pelvic floor muscles causes a contraction of the deepest abdominal muscles helping stabilize the spine. We also now have research to validate how postural dysfunction can affect breath, muscle tension, walking patterns, and can lead to pain. A recent single blind controlled study on the effect of Pilates on Chronic Low Back Pain published in the Journal of Sports Rehabilitation found that those participating in the Pilates group had increases in general health, flexibility, sports function, decreased pain and increased awareness of the body in space (proprioception). Several local patients have had improved bone density after participating in a twice a week Pilates

group training with supplemental home exercise prescription. Patients with specific conditions that have had difficulty with standard exercise regimes are able to tolerate this method as it can be accommodated to the condition by the spring setting on the equipment.

the healing power of pilates

By Sandra Marston Physical Therapist & CEOAdvanced Rehab Physical Therapy & Pilates Clinic Please note; Pilates certification is

specific and just a fitness certification does not guarantee the outcome and integrity of the Pilates framework. Pilates on the mat is actually quite difficult and would be a fine place for a person already in good general condition, however may not be ideal as an entry point into Pilates. There are several Pilate’s studios in Helena that offer Reformer training in small group class style (true to the original Pilates framework). These classes serve as the best entry point into the method. If you have a special condition such as osteoporosis, Rheumatoid Arthritis, lower back pain with a diagnosis or not, and many other conditions, the best route for special populations is to see a physical therapist who is certified in the method and progress from there to classes. This is the best way to ensure that you are staying within the precautions of the condition…progressing at your own pace.

HOW TO GET STARTED


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Did you know there are treatments for those varicose veins you are putting up with? These treatments eliminate unsightly varicose veins with no hospital

stay, minimal-to-no scarring, no lengthy recovery and minimal-to-no side effects. In less than an hour, you can be free from bulging, twisted varicose veins and back to enjoying your everyday activities. These procedures are safe, fast, and effective. With summer and shorts weather just around the corner, you can show off your legs again.

“I can wear shorts again!” “My legs don’t hurt anymore.” “My restless legs syndrome has disappeared.” These are some of the remarks patients have made following treatment for their varicose veins. If you suspect that you are suffering from varicose veins, consider making an appointment with a vein specialist.

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Dr. Timothy B. RichardsRocky Mountain Surgical Solutions


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There is no single cause for colon cancer. Nearly all colon cancers begin as noncancerous (benign) polyps, which slowly develop into cancer. You have a

higher risk for colon cancer if you: are older than 60

are African American and Eastern European descent

eat a diet high in red or processed meat

have cancer elsewhere in the body

have colorectal polyps

have inflammatory bowel disease such as Crohn's disease or ulcerative colitis

have a family history of colon cancer

have a personal history of breast cancer

smoke cigarettes and drinking alcohol Many cases of colon cancer have no symptoms. These

following symptoms, however, may indicate colon cancer: abdominal pain and tenderness in the lower abdomen, blood in the stool, changes in bowel habits, intestinal obstruction, unexplained anemia, and/or weight loss. With proper screening, colon cancer can be detected before symptoms develop. Imaging tests such as a colonoscopy are used to diagnose colorectal cancer.

If your doctor learns that you do have colorectal cancer, more tests will be done to see if the cancer has spread. Treatment depends partly on the stage of the cancer. In general, treatments may include: chemotherapy to kill cancer cells, surgery to remove cancer cells, and/or radiation therapy to destroy cancerous tissue. Colon cancer, in many cases, is a treatable disease if caught early.

colon cancer: risks, symptoms, treatments

Dr. Timothy B. RichardsRocky Mountain Surgical Solutions


406-444-75001-800-447-6614

2755 Colonial Drive Helena, MT 59601

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DIABETES & SMOKING

the Risks.

If you have diabetes and smoke – you double your risk of dying from a heart attack. You increase your risk of stroke, high cholesterol and high blood pressure, too.

Now that you know, you can do something about it. Talk to your doctor and call the FREE Montana Tobacco Quit Line today.

Your Life Depends On It.

Montana Diabetes ProjectDepartment of Public Health & Human Services

Smoking and diabetes can both cause many health problems. But if you have diabetes and smoke, you more than double your risk of illness and death from

heart attack, stroke and poor circulation. People who have diabetes and smoke are more likely to suffer from these additional health problems:

• Smoking increases insulin resistance, which can cause HIGH BLOOD PRESSURE

• Smokers with diabetes can cut the amount of oxygen going to tissues, causing HIGH CHOLESTEROL

• You could develop EYE DISEASE, KIDNEY DISEASE and even BLINDNESS

• You could develop cardiovascular complications, such as HEART ATTACK, STROKE and HARDENING OF THE ARTERIES

• A smoker who has diabetes is three times more likely to die from HEART DISEASE than a non-smoker with diabetes

• If you have diabetes, smoking DAMAGES BLOOD VESSELS, which can increase your risk for INFECTIONS AND AMPUTATIONS

You Can Quit – The FREE Montana Tobacco Quit Line

The Montana Tobacco Quit Line is a free program designed to help tobacco users fight their addiction. The service provides the following:

• FREE personalized quit plan• FREE cessation coaching• FREE nicotine replacement therapy – including patches,

lozenges and gum• Cessation medications available at a reduced cost

(CHANTIX AND BUPROPION)• FREE educational materials for friends and family

members of tobacco users• Trained staff offers culturally appropriate services for

American Indians, including the understanding of sacred tobacco use

• Health care providers can also call for free information or assistance in helping their patients quit tobacco

diabetes and smoking a deadly combination


Elizabeth Pottinger was gardening in her backyard when one stroke of a tool to hard soil sent a sharp pain through her back and

rendered her nearly immobile. Osteoporosis had caused her bones to become so weak and brittle that everyday activities, such as gardening, became more difficult than usual. Elizabeth’s pain, she later discovered, was caused by a fracture in her spine, also known as a vertebral compression fracture (VCF).

“The pain was so bad, I couldn’t do anything,” Elizabeth said. “I couldn’t get out of bed. It was awful.”

INCREASED RISKS FOR VCFS. Elizabeth isn’t the only one at risk for spinal fractures. A recent report issued by the Surgeon General noted that by 2020, one in two Americans over age 50 will be at risk for fractures from osteoporosis and low bone mass. The National Osteoporosis Foundation estimates that 700,000 vertebral compression fractures – more fractures than in the hip and wrist combined – occur annually due to osteoporosis in the U.S. Alarmingly, an estimated two-thirds of all spinal fractures go undiagnosed or untreated due to the absence of symptoms or difficulty determining the cause of symptoms, leading some to call osteoporosis a "silent disease."

Traditional treatments for patients with spinal fractures include bed rest, medication and back bracing. While these therapies may help to decrease a patient's pain over time, they do not treat the deformity related to osteoporotic fractures. If left untreated, one fracture can lead to others, which may create a curvature of the spine called “kyphosis,” sometimes referred to as a “dowager’s hump.” Over time, this curvature becomes more pronounced, painful and debilitating.

THERE’S HOPE. Once diagnosed with a spinal fracture, Elizabeth asked her physician about a procedure called Balloon Kyphoplasty that she learned about from a presentation at her senior center. Balloon Kyphoplasty is a minimally invasive procedure designed to treat spinal

By Kyphon, A Division of Medtronic Spinal and Biologics

ASK THE PATIENT

new hope for patients with

spinal fractures

fractures. It can be performed under local or general anesthesia and typically takes about one hour to treat each fracture. In some cases, it may require an overnight hospital stay. To date, over 500,000 patients and 675,000 spinal fractures have been treated worldwide with Balloon Kyphoplasty.

Balloon Kyphoplasty can restore vertebral body height, significantly reduce back pain, and increase mobility—often shortly after the procedure. In addition to reducing pain, patients experience an increased ability to return to simple, everyday activities such as walking, reaching, bending and lifting. Patients also report improved and sustained mental health, vitality, social function and emotional health.

“My pain was relieved almost immediately after the procedure,” said Elizabeth. “After 45 minutes, I could stand up straight and walk out of the hospital pain-free.”

Elizabeth’s doctor realized how important this treatment option was for her.

“Elizabeth’s osteoporosis caused small fractures in her spine, making her a prime candidate for Balloon Kyphoplasty,” said Dr. Michael Russell, an orthopedic surgeon in Tyler, Texas. “With proper diagnosis and treatment, spinal fracture sufferers can significantly improve their ability to perform normal activities of daily living and enjoy an overall improvement in their quality of life.”

“I feel absolutely wonderful,” Elizabeth said.It is important to determine the underlying cause of

back pain. Whereas there are many causes of back pain, a complete physical exam, x-rays, and MRI will help determine whether or not a spinal fracture is present. Be sure to consult a doctor for a discussion of the risks.

For more information about Balloon Kyphoplasty or to locate a physician near you, please visit www.kyphon.com.


In my profession, every call counts.When my doctor told me I had cataracts and needed surgery I made an appointment with Dr. Craig Wilkerson. Together we made the right call for my eyes and my vision.

“

My name is Patrick Hurley. I referee basketball games, and I had my cataractsurgery done right here in Helena.

Helena Eye Clinic Chad M. Swanson, OD301 Saddle Drive OptometristHelena, MT 59601 Craig L. Wilkerson, MD(406) 443-4040 Ophthalmologist, Eye Surgeon Specializing in cataract surgery for over 10 years. Thousands of eye surgeries performed right here in Helena.

Traditionally, eye doctors use a vision test as the main criteria for determining when the time is right for a patients cataract surgery. Today, however, surgeons

and even many insurance providers also consider quality of life.

CATARACTS AND QUALITY OF LIFE. Without cataract surgery, as your vision declines, you’re likely to reduce your day-today activities-you’ll go fewer places, see fewer people and do less and less. These changes can impact your health by restricting your activities and decreasing your ability to enjoy life. But cataract surgery may help prevent these changes.

If your cataracts are making it difficult for you to participate in normal activities such as reading, working, driving and other things that are important to you-then it may be time for you and your doctor to discuss surgery options.

Cataract surgery has been shown to reduce stress and anxiety and decrease risks of falling and getting in to car accidents. Successful cataract can also make it easier to read, increase social activity and improve overall quality of life.

And that’s just with standard lenses.CHOOSING THE RIGHT IOL. During cataract surgery,

the natural cloudy lens in your eye is replaced with a special artificial lens called an intraocular lens (or IOL). But IOL’ s aren’t all the same. Advanced technology IOL’s can correct problems in addition to cataracts, including presbyopia, near sightedness, farsightedness and astigmatism- to give you excellent vision, even without glasses or contacts and help improve your quality of life.

Modern cataract surgery is one of the safest and most common surgeries in the world. While there are risks to any surgical procedure, of course, the risks for cataract surgery are lower than they’ve ever been, and the potential benefits are greater.

Your optometrist or ophthalmologist can diagnose cataracts and discuss your options with you. Cataract surgery is about more than just restoring vision- it’s about restoring your quality of life and health.

For more information on vision, cataract surgery and local physicians who can help you find the right lens for your lifestyle visit reclaimyourvision.com.

can cataracts affect your life? By Craig L. Wilkerson M.D.

Helena Eye Clinic


Is here to support women’s breast health in Helena. She is the leader in the community with regard to Vein Therapy. Now offering Laser Hair Removal, Facial Rejuvenation, Botox and medical grade skin care products within the comforts of her practice.

Find us in the Sussex Building

3130 Saddle Drive, Suite 2 Helena 513-1962

Dr. KontnyOncoplastic Surgeon

Debra A. Kontny DO FACSBoard Certifi ed Surgeon

Oncoplastic Surgery is a new field of medicine developed to provide cancer patients, particularly breast cancer patients, with a patient centered

approach to their care. Of the 200,000 women in the United States diagnosed with breast cancer each year, 680 are here in Montana, 910 in Idaho and 4,900 in Washington. With the newest data on breast tumors, it is evident that not every breast cancer is the same. Rather, each woman (or less frequently each man) has their own individual risks for the cancer and biology of the tumor. Risk factors include inheriting abnormal genes, or the lifestyle we choose. Oncoplastic surgeons are specially trained to tailor cancer therapy to match the right patient with the right treatment.

The techniques used by Oncoplastic Surgeons combine the principles of surgical oncology with those of plastic or reconstructive surgery. The goal is to provide the patient with the best treatment for the cancer combined with the best functional and cosmetic outcome. In order to provide this, a comprehensive plan is developed with the patient, Oncoplastic Surgeon, Oncologists (chemotherapy and radiation physicians), and breast cancer nurse specialist prior to beginning any therapy. The patient is directly involved in the planning and has the opportunity to evaluate different options to choose the best plan for her/him.

Operative techniques may include providing breast reduction for women with painful, large breasts while optimizing removal of the tumor. Another option is a breast lift to enhance the aesthetic appearance of the breast in addition to providing a smaller area or target to focus the post-operative radiation therapy. Oncoplastic surgeons are trained to utilize many creative techniques to provide the best individualized approach for breast cancer treatment.

If you or someone you know is facing the difficult diagnosis of breast cancer, consider the patient-centered approach of an Oncoplastic Surgeon to help make your decisions for the best care.

For more information visit www.asbd.org.

By Debra A. Kontny DO FACS,Oncoplastic Surgeon , Mountain Surgical Arts

what is anoncoplastic surgeon?


The Montana Centerfor the Treatment of Obesity

Learn more at 406-329-5866 | saintpatrick.org

When mind over matter doesn’t work.If all you’re able to change is the latest diet you’re on, maybe surgical weight loss is the choice you need to make. It’s time to make the changes you need to live a healthier and more active lifestyle. Discover your options:

1. Roux-en-y Gastric Bypass In this procedure, stapling creates a small stomach pouch. The remainder of the stomach is not removed, but is completely stapled shut and divided from the new stomach pouch. This process limits the amount of food that can be eaten at one time. Weight loss is achieved because fewer calories are being consumed. A small amount of calories may not be absorbed as a result of the new system. It is important for the individual that has had weight loss surgery to take a multivitamin for the rest of their life. The Roux en Y Gastric Bypass is considered the gold standard around the country and the most common weight-loss surgery.

2. Adjustable Gastric Banding This restrictive procedure places an adjustable band around the upper portion of the stomach restricting how much food the stomach can hold. The lap band can be adjusted to suit your situation and can be removed if necessary.


If you are like many Americans and have tried several different diets and exercise programs, only to lose 25 pounds and gain back 30. If

you find it difficult to do simple things, like tying your shoes, crossing your legs, flying in a plane or going for a short walk makes you feel short of breath, your weight may be the cause.

Generally a healthy weight is determined by your Body Mass Index (BMI), a number figured by your height and weight. Talk with your doctor and ask what your BMI is or if he/she feels you may be a candidate for weight loss surgery.

“You’re Weight Matters” The Obesity Action Coalition (OAC), a nonprofit charity, issued a nationwide challenge to all Americans to talk to their doctor about their weight. A free e-Toolkit is available at www.yourweightmatters.org or call the OAC at (800) 717-3117. The toolkit contains sample questions to ask when talking to your doctor and may help you understand how your weight impacts your health.

A BMI of 40 or greater is approximately 100-lbs over your ideal body weight and falls into the morbidly obese category. If you have a 40 BMI the National Institutes of

Health states you may be a candidate for weight loss surgery. An individual with a BMI of 35 or greater who also has diabetes, high blood pressure, sleep apnea or severe joint and musculoskeletal problems may also be a candidate for weight loss surgery.

But how will I pay for surgery if my doctor says my weight places me at a higher risk for early death than the risk of surgery itself? Many insurance companies require the weight loss surgery candidate see their doctor in addition to a dietician, exercise specialist and psychologist each month for 3-6 months before they will authorize surgery. Medicare and Medicaid may not pay for surgery

even if it’s determined medically necessary.Experts say younger patients who have fewer serious

health problems and a higher BMI will benefit the most from weight loss surgery. The patients who benefit the least are older patients with a higher surgical risk because of a combination of age and other serious illnesses. Together the patient and doctor consider all the pros and cons and decide which weight loss surgery is right for them.

Though science shows certain illnesses, medications and genetics can cause some individuals to gain weight (or to have difficulty losing weight), for most of us, obesity is simply caused by an “energy imbalance”—resulting from eating too many calories and not enough exercise.

But with obesity, physical activity is really only part of the equation; the other part is nutrition. While it is, of course, important for us to stay active (about 30 minutes of exercise most days of the week), it is equally important for us to make healthy food choices.

Obesity shortens lives and is truly a life-threatening disease. Our health has a direct bearing on our quality of life. Let’s all live healthier, happier, longer!

is weight loss surgery right for me?

By Vickie Johnson, RN, BSN, CBNBariatric Practice ManagerSt. Patrick Hospital and Health Sciences Center


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By Deborah Jones, RD, LN • St. Peter’s Hospital Director of Nutrition and Fan of Greek Cuisine

What is the benefit of eating like the Mediterranean people? Their diet consists of grains, vegetables, fruit,

olives, olive oil, nuts and fish.Grains should be whole grains, such as wheat,

oats, rice, rye, barley, and corn. These grains are best consumed in whole, minimally-processed forms, because refining and processing can remove many valuable nutrients, including vitamins, minerals, and fiber.

Vegetables are an important staple of eating patterns of peoples in all the countries bordering the Mediterranean Sea, providing valuable nutrients and satiety. These benefits are amplified because the vegetables are normally cooked or drizzled with olive oil. Raw vegetables are also a healthy vegetable option.

Fruits are ever-present in the Mediterranean. No-sugar-added fruit juices are used to flavor many dishes. Whole fruits are used for desserts.

Olives are universally eaten whole, and widely used for cooking and flavoring in the countries

that border the Mediterranean Sea. Olive oil is the principal source of dietary fat used for cooking, baking, and for dressing salads and vegetables. Extra virgin olive oil is highest in health-promoting fats, phytonutrients and other important micronutrients.

Nuts, beans, legumes and seeds are good sources of healthy fats, protein, and fiber. They add flavor and texture to Mediterranean dishes.

Fish and shellfish are important sources of healthy protein for Mediterranean populations. Fish such as tuna, herring, sardines, salmon and bream are rich in essential heart-healthy omega-3 fatty acids, and shellfish and crustaceans including mussels, clams and shrimp have similar benefits. Fish and shellfish are not typically battered and fried in Mediterranean countries.

Check this website for more information about the Mediterranean Diet. http://www.oldwayspt.org/mediterraneandiet

Eat like a Greek. Enjoy a beautiful vegetable salad with a fillet of baked fish.

Mediterranean Fish Salad (Serves 4)1 head green leaf lettuce, romaine or micro greens, torn into bite-size pieces 2 large ripe tomatoes, diced1 cucumber, peeled, diced 1 cup quartered artichoke hearts, drained and rinsed20 pitted kalamata olives 1/2 cup garbonzo beans, drained and rinsed1/4 cup feta cheese, crumbled4-4 oz baked fish fillets, chilled 1/4 cup olive oil 1/2 cup lemon juice1 teaspoon dried oregano, crumbled Salt and freshly ground black pepper to taste (be careful with salt) 1. Plate one quarter of the greens or 2 cups on 4 dinner plates. 2. Arrange tomato, cucumber, olives, beans and cheese on the plate. 3. Top with baked fish. 4. Whisk olive oil, lemon juice and oregano in small bowl until well blended. Season with

salt and pepper. (Salt is high in sodium, use sparingly.) Pour dressing over salad and toss to coat evenly.

(Per Serving- Calories- 450, Carbohydrate- 26 gm, Fat- 28 gm, Cholesterol- 56 mg, Sodium- 640 mg, Fiber- 7gm)

GOING GREEK for the health of it

bite-size pieces

salt) tes.the plate.


Many of us understand that yoga stretches the physical body; that to stretch our hamstrings or fronts of our thighs can relieve

low back pain. Or maybe we know that some stretches/poses create discomfort as we move into our limits of held posture and injuries.

We all have varying experiences from class to class, teacher to teacher, and pose to pose. What many students of yoga aren’t aware of is when we become attentive to the sensation in our bodies as we breath and move in and out of postures this information is developing our connection to our deepest level, the level of Being. We can access the Being through observation, with sensation to guide us. Which is very different from guidance from our intellect.

SVADHYAYA. Self-education, education of the Self. Svadhyaya is the fourth of the five Niyamas (observances

towards ourselves). Sva means “self ” and adhyaya means “investigation, inquiry, or education.” The observations of all the parts of self help us to evolve at our level of the Being. The

Being informs and develops our connection between ourselves and others. A yoga practice introduces us to ourselves and our mode(s) of operation and relating not only to ourselves, but the world around us.

In observing yoga students for the past 17 years, my experience is that the poses, the physical movements, are the easy part. The more challenging aspects of self-reflection and observation can be more vague and uncomfortable. I have heard over the years from students “why do we have to do savasana (corpse pose at the end of class)?” I tell them it is one of the most important poses. The pose may be more difficult and it requires us to stop moving... to listen, breath and let go! The stillness allows the nervous system to integrate our experiences and begin to dissolve our separateness from the whole and returns us to the source—the level of our Being. This level of Being is where we experience our love, gratitude, compassion, acceptance, surrender and our connection to others and the world.

Therapeutic/restorative yoga can magnify benefits with knowledge of how different postures affect our organs and nervous system, particularly in balancing stress and the constant flooding of stress hormones.

By Kelly Baraby, Co-OwnerDancing Lotus Center

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healing through yoga and how it works


To advertise in the next issue of theIndependent Record

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It is so hard in today’s culture to figure out what is actually a portion. When people go out to restaurants they usually receive a full plate, which on average is 2-4 times an actual portion size. And, because it is in front of us,

we eat the whole thing! I know your mother told you to clean your plate, but the clean plate club is not a club to belong to. No wonder we don’t realize how much we are eating. With the average person eating out five times a week, we get into the habit of eating larger portions, and then we can’t figure out why those jeans of ours are getting tighter.

With my husband being diagnosed with diabetes last year, our family has learned a couple of tricks about portions, and how to eat healthier:

◆ Use smaller dishes. Our eyes have a great way to trick us into thinking we need to fill the dishes up. By using a smaller dish it feels like you are eating more. Don’t believe me? Get two different glasses, one short and fat, one tall and thin. Pour the same amount of juice in both (measure!) and ask everyone which glass has the most juice. Results will surprise you.

◆ Keep your main serving dish in the kitchen and the vegetable and grain dishes on the table. It is easier to get seconds of things that are right in front of you, than to walk to the kitchen for seconds. Remember it takes your stomach about 20 minutes to tell your brain you are full!

portion control in an ever enlarging world

weclewethou

lellllllllll a

◆ When dishing up your meals envision your plate divided into four even sections. Two sections should be filled with your vegetables, one portion with your protein and the last section with your grains.

◆ Cook only enough of the protein dish that you need. If there are five of you in the family, don’t cook 10 chicken breasts, this is just a temptation to eat more.

◆ Eat three meals a day PLUS two snacks. We eat every couple of hours, not full meals, but some nuts, fruits or veggies that we have in the fridge all the time. This will keep your blood sugar from dropping which can trigger you to over eat at the main meals.

I hope the little tricks our family has learned in the last year will help you eat a little healthier.


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To help people maintain their healthy resolutions and improve their overall wellness, St. Peter’s Hospital offers several classes.

Register at www.stpetes.org under the classes link or call 444-2130 for more information.

St. Peter's Hospital is located at 2475 Broadway, Helena, MT.

St. Peter’s Hospital Community Education is offering a new, specially created Able to Be Fit class which is designed to improve the health and fitness level

of people with disabilities, chronic health conditions and activity limitations.

Health and fitness is for everybody and those who face more challenges should not be left out of the fitness arena. Few health professionals promote regular physical activity for persons with disabilities, yet a regular workout routine that includes strengthening, flexibility and balance exercises greatly helps those with muscle imbalances and mobility challenges not to mention the benefits of regular cardiovascular exercise for the heart, blood pressure and weight management.

Daily living tasks, such as reaching to higher counters or cabinets, getting dressed and lifting grocery bags can be performed more easily if tight muscles, imbalances in opposing muscles and core muscle strength to address center of gravity issues are addressed. Disabilities should not be allowed to inhibit an individual from living an active and healthy lifestyle. Good health is an attainable goal if given the right opportunities, encouragement and resources.

Classes are taught by a Certified Inclusive Fitness Trainer who specializes in training those with physical limitations, mobility difficulties and functional challenges. The instructor works to address these concerns in both a group setting and by assessing the movements of each individual attending.

In the land-based class, all exercises can be performed either seated or standing and modifications are offered and demonstrated. Resistance bands are utilized to work on

both strengthening and range of motion needs. Each person is encouraged to work within their comfort zone with attention given to maintaining proper form and alignment.

Able to Be Fit is held every Wednesday from 10-11 a.m. in the Education Center. Participants are encouraged to wear comfortable clothing, supportive shoes and bring a water bottle. The fee is $3 a class and no pre-registration required. Class is offered on an on-going basis, participants can join in at any time.

For those who prefer to exercise in the warmth, support and buoyancy of water, the Arthritis Foundation Aquatic Program is offered in a warm water therapy pool. Arthritis is the number one cause of disability in America and warm water exercises and movement are proven therapy to ease the pain and discomfort in the joints.

The class is co-sponsored with the Arthritis Foundation. Instructors are trained and certified by the Arthritis Foundation to address the needs of arthritis sufferers with knowledge of the latest recommended movements and exercises. This class is especially beneficial because the warm water soothes the joints, creates mild resistance for the muscles and at the same time supports the body weight and assists with pain free motions.

The Arthritis Pool classes are offered on various days and times on a monthly basis but space in the pool is limited so pre-registration is required. Payment is scheduled by the month according to the number of times per week a participant would like to attend; however, newcomers may join in at any time and receive a pro-rated fee.

For more information on either Able to Be Fit or the Arthritis Foundation Aquatic Program (pool class), please visit www.stpetes.org or call 444-2130.

fitness class offered for people with limitations

By Margy BartleyCertified Inclusive Fitness InstructorSt. Peter's Hospital


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Practicing Massage Therapy in Helena Since 2000

Tired aching muscles, lack of mobility, tension headaches. All of these can be the result of postural stress. Postural stress, simply put is stress relating to or

involving posture. Many of us find ourselves spending long hours in one basic position. Whether at work, at play or even sleeping, the repetitive motions and positions associated with day to day life can take a toll on our posture. For example, many find themselves planted behind computers or spending long hours traveling. Prolonged sitting isn’t the only challenge to good posture. Consider the work habits of hairstylists, housekeepers and construction workers. Each person faces their own challenges but one thing remains constant, all have ample opportunity to feel the effects of poor posture. This is because routine movements involved in daily activities can cause muscle groups to accumulate stress, resulting in irritation, inflammation and pain.

Massage Therapy can be a valuable tool for relieving the pain and fatigue associated with postural stress. A skilled therapist will often employ a variety of techniques to help you find relief.

Swedish Massage is what most people think of when they think massage. It combines oils with long strokes known as effleurage as well as rolling, kneading and percussion to help improve circulation and flexibility.

Deep Tissue Massage aims to relieve tension in the deeper tissue layers of the body. It is highly effective in releasing chronic stress areas caused by repetitive motions, lingering injuries and misalignment. Due to the nature of deep tissue work, some discomfort can be expected. It is important to communicate during the session to make sure you don't get too uncomfortable. Keep in mind that soreness is somewhat common after treatment.

Neuromuscular or Trigger Point Therapy focuses on releasing "trigger points" in the body. Trigger points are tender areas of tension occurring in the muscle tissue. During a session, focused pressure is applied in order to release trigger points. Trigger points in the neck and shoulders are frequently responsible for tension headaches.

Myofascial Release is used to relieve pain and restricted motion caused by shortened or contracted muscles and connective tissue. Gentle, sustained pressure is applied to soft tissue, stretching and lengthening muscles and connective tissue.

Massage therapists use these as well as other techniques to promote muscle “re-education.” When we repeatedly engage in an activity, we train our muscles. The training can be either good or bad. Postural stress is the result of poor training and demanding positions which strain the muscles and connective tissue. Fortunately, our bodies have been designed to be highly adaptive and can be “re-educated.” Massage therapy

can effectively lengthen and relax muscles, retraining the soft tissue. As muscles relax and stress diminishes, posture can improve. Continued sessions with your therapist will reinforce your new, healthier posture as well as address areas of strain before they become a problem.

Whether you spend your time behind a desk, on a roof, or anywhere in between, you will likely find that there is a massage therapist and technique that is right for you.

Tips for finding a massage therapist.▶ Browse online. A listing of qualified massage therapists

in your area is available online at www.massagetherapy.com. Additionally, many local therapists have their own websites offering information about their practice.

▶ Ask around. Referrals from friends and family may prove very useful in your search.

▶ Do your research. Once you have chosen a therapist, ask questions. How long have they been practicing massage therapy? Are they licensed (The State of Montana requires massage therapists to be licensed)? What kind of massage do they specialize in? Have they worked with problems like yours’ in the past? What kind of facility is their practice located in?

By LiElla KellyThrive Montana! Massage Therapydoes your daily routine hurt?

massage therapy can help


helping your

overweight childBy Benefis Health System

CONTINUED ON PAGE 26 >>

•

•

•

For more information: 406-457-4859 or www.intermountain.org

•

Can you give a child a place to call home?Intermountain is looking for committed adults willing to become a permanent part of a child’s life.

A child who is overweight not only has to face health risks, but he or she may be the target of bullies and other kids’ teasing. As parents, you want your child

to be healthy and happy. But when change needs to happen, it’s important to remain relaxed and calm.

To help your child eat well, use the same healthy eating approach with everyone in your family:

▶ Follow the division of responsibility.▶ Eat together as a family as much as possible. The entire

family, regardless of each family member's weight, should be offered the same food choices at meals.

▶ Choose water instead of sugary drinks, such as sport drinks, soft drinks, and fruit-flavored drinks. For some kids, cutting back on sugary drinks makes a big difference in balancing the calories that they take in and burn off.

▶ Remember that all foods, even less nutritious foods in small amounts, can fit into a healthy diet. Do not make any food item completely off limits. This may increase the desire for the forbidden food and can lead children to overeat when they get the chance.

▶ Avoid power struggles over food. Your job is to provide healthy choices at specific snack and mealtimes. It's your child's job to choose to eat or not eat.

▶ Have a regular meal and snack routine instead of snacking throughout the day. Schedule snacks for when your child is most hungry, such as after school or exercise.

▶ Offer nutritious food choices.▶ Keep foods moderate in calories to help your child avoid

getting too many calories. But don't make meals so low-calorie that your child can't feel full.

▶ Avoid using food as a reward, whether for an achievement or for "eating all your green beans." (The

"nutritious food, then dessert" tactic makes the healthier food seem like a less desirable food.)

▶ Serve dessert as part of the meal to avoid the "dessert struggle." Offer healthier desserts, such as yogurt and fruit, more often than rich desserts. When you serve a rich dessert, it's okay to set out a single portion for each person.

To help your overweight child develop a balance between the calories he or she takes in and burns off:

▶ Shift the focus away from pounds and toward a healthy lifestyle by avoiding weighing your child every day. Think about not even using the bathroom scale.

▶ Move more. Make physical activity a part of your family's daily life.

▶ Keep total TV and computer "screen time" to two or fewer hours a day. Encourage outdoor play as often as possible. Children should have at least one hour of moderate to vigorous activity each day.

As for any child with health concerns, make sure your child has all of the well-child checkups and treatment that your doctor recommends.


Live well. 406.455.2840 | benefis.org

Our bariatric team of Dr. David Rohrer and Dr. Dale

Mortenson have been recognized for excellence by the

American Society for Bariatric Surgery. And while it’s great

to receive that kind of praise, the thing that matters most is that bariatric

surgery can reduce the risk of heart disease and certain cancers, and

improve life expectancy by as much as 89%. They’re the most experi-

enced bariatric surgeons in the state, and part of a comprehensive surgical

weight-loss program that includes patient-support services like pre-surgical

counseling and post-op follow-up support groups. We’ve been able to

introduce hundreds of Montanans to a healthier, happier lifestyle, and with

Drs. Rohrer and Mortenson, we’re in great shape to do the same for you.

To see if Gastric Bypass or Lap Band surgery might be right for you, call JoVonne Ketterling, certified bariatric nurse, at 406.455.2840.

They get awards. You get a better way of life.


My brother is a kite-boarder. Kite-boarding, for those unfamiliar with extreme sports, is an activity where some brave person hooks

both feet to a snow (or water) board; straps themselves to a parachute looking thing; and gets dragged around by the wind. The more skill one has, the less likely they are to crash land on jagged rocks, breaking whichever bones hit first. My brother, also an educator and lover of

philosophy, often states that anything fulfilling is going to be challenging to learn.

No one understands that truth better than someone with co-occurring disorders in recovery. A co-occurring disorder is a mental health diagnosis, such as depression or bi-polar disorder, and an addiction to alcohol or drugs. In recovery, the challenge is not just learning a new sport, but learning a new way to live. And not unlike learning

recovery in real life

By Julaine Beatty, MSW, LACA.C.T. ProgramCenter for Mental Health

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an extreme sport, the learning curve for opening your heart and mind to a new life can be a frightening. Imagine yourself, 15 feet in the air, hooked to a parachute over an icy lake, feet immobilized by a board, with a gust of wind blasting you toward sharp rocks. Or imagine the wind gust suddenly stopping, leaving your kite empty, and knowing you are going to drop straight down into the water. A skilled kite-boarder welcomes the challenge, enjoys the sense of accomplishment that comes from navigating away from danger.

Recovery from an addiction, or a mental illness or a combination of the two, is so much about becoming skillful at life. It’s about learning new coping skills. It’s about making healthy choices. Recovery is about living. And what better way to live than to discover new activities that contribute to our quality of life. Turning Point, a long term recovery facility in New Haven Connecticut, integrates mixed martial arts (MMA) as a key component in their recovery program. Al Samaras, the vice- president of Turning Point, is quoted in Addiction Professional as saying, “In MMA, you have to identify a threat and neutralize it. Sometimes you experience two or three threats at once, just as one does in every day life in recovery. This is not about learning how to throw a left hook. It’s about managing your anxieties, your fears.”

In mental health and addictions treatment, we are gradually turning from the old Medical Model to the Recovery Model. In the Medical Model, there were professionals and patients. Professionals told the patients what to do, and very, very, (very) often the patients failed. They lacked motivation. They lacked skills to accomplish what they were being ordered to do. And let’s face it: we all resist being ordered around by a know-it-all. In the Recovery Model, recovery is directed by the client/consumer based on what they feel they need, with the clinician helping the client build the skills necessary to facilitate those goals. Whether it’s learning a new hobby or finishing school, learning to maintain a stable routine or build healthy friendships, these life skills are key components to successful recovery.

To an old kite-boarder, those rocks are just another fun day out with friends, riding the wind. To some people, living a day sober is just another day. But to someone struggling with depression, new to sobriety, a day can be daunting. It is our challenge, and our privilege, as clinicians, as family members and friends, as neighbors of those in recovery, to support and encourage. The best therapy can be as simple as offering to be a workout partner or inviting someone to lunch.

recoverycontinued from page 26


manageable weight loss

Richard P. Sargent, MD, PC820 North Montana Avenue | 443-7733

Office hours Monday-Friday 8am-5pm

Sage Medical ClinicSpecializing in the Care of your Family

Seven Best Habits for Healthy Living#1. Get and Keep Tobacco Out of

Your Life - Gain 10-14 years#2. Always Buckle Your Seat Belt -

Gain 10 years#3. Exercise Regularly (5 Days Weekly) -

Gain 3 years#4. A Diet That Lowers Your

Cholesterol Level - Gain 2½ years

#5. Floss Your Teeth Every Day - Gain 1½ years#6. Limit Alcohol to 2 Drinks Daily

or Less #7. Take 1000 IU Vitamin D Daily

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Medical Weight Management Inc.

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Is weight loss a simple process? Many of us who have the problem of being overweight would say absolutely and emphatically NO! But how

do we approach a problem that is more complicated than just “pushing ourselves away from the table” and “exercising more”? If it was that simple, there would not be the obesity problem in this country that has

grown to epidemic proportions. Increases in obesity and overweight have occurred across

virtually all ethnic, racial and socioeconomic populations and have affected all ages.

What is the answer to losing weight and staying at a healthy weight? That

is “the million dollar question.” Weight loss and ultimately weight management is not a quick fix. It takes a multifaceted approach

to help an individual to lose weight that is reasonable, comfortable and more importantly maintainable. To accomplish this goal, it requires guidance, support and knowledge in nutrition, exercise, and being aware of the physiological issues of obesity and its associated medical conditions. This is bariatric medicine, the treatment of obesity. The word “bari” comes from a Greek word meaning weight. Bariatric

medicine is the art and science of medical weight management.

Another important approach to weight management is the

necessary behavioral change in regards to our relationship to food and how we use food to treat other needs opposed to “hunger.” It is developing “skill power” opposed to “will power.” And consequently, the outcome is becoming healthier and wiser in dealing with life’s situations that arise and not to resort back to old habits. Thus, bariatric medicine is not just another diet. It is combining a supervised medical approach with tools for behavioral change.

Developing six life management skills will help an individual lose and manage a healthy weight. The acronym HEALTH is a useful tool:1. Health: “Manage your health by removing myths and

misconceptions, and gaining knowledge about food, nutrition, and your body.”

2. Environment: “Manage your environment and control its effect on your weight by becoming an environmental engineer.”

3. Activities: “Manage your activities, become more physically active and have fun as you increase your level of fitness.”

4. Lifestyle: “Manage your lifestyle and make changes to visualize a new way of living, and develop the skills to get past those uncomfortable situations.”

5. Time: “Manage your time to reduce chaos, recognize those food triggers, and set realistic goals.”

6. Humanness: “Accept who we are and understand the human element of thoughts, feelings, emotions, and individual differences as you try to change behavior.”

“Habit is habit, and not to be flung out the window by any man, but coaxed downstairs a step at a time” Mark Twain

Weight management is a lifelong journey! Making changes in your life and your health can be difficult and may require a lot of focus along with a medical approach.

By Linda L. Winfield RNCNP-WHNPMedical Weight Management

psay absolutely and emph

do we approach a problem ththan just “pushing ourselves“exercising more”? If it was not be the obesity problem

grown to epidemic propoobesity and overweigh

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Women who are ex-

periencing pelvic conditions such as incontinence or prolapse can obtain state-of-the-art treatment through St. Peter’s Women’s Health Institute.

These conditions are very common and can significantly affect the quality of

a woman’s life. There are simple, effective and often times non-invasive treatments available in Helena for these condi-tions.

The Women’s Health Institute can evaluate women for in-continence of which there are two main types. There can be

either urine loss because of abnormal bladder contractions or leaking due to a sudden increase in abdominal pressure caused by laughing, coughing or sneezing. Clinical treat-ment options are also available related to all forms of pelvic prolapse.

Initially, women seeking treatment receive an evaluation and diagnosis through a pelvic exam, neurological assess-ment, and lab tests. Treatment options include physio-therapy, behavioral programs, medications, physical therapy, or biofeedback. There are also surgical options available if needed.

The Women’s Health Institute understands that the lack of control that comes with incontinence or other pelvic problems can affect every aspect of a woman’s life. That is why we are focusing on new diagnostics and treatments that can put an end to problems. For more educational informa-tion and helpful videos, visit www.stpetes.org and click on Women’s Health Institute.

To schedule an appointment or for more information, call 495-6719.

By Obstetrician/Gynecologist Drew Malany, M.D.

pelvic health center offers results

Andrew M. Malany MD, PC Board Certifi ed

&Helena OB/GYN Associates, PC

Jack W. McMahon, Jr., MDBoard Certifi ed

Lynne Bryant, CNPCertifi ed Nurse Practitioner

Susan Ditchey-Hellems, MSNCertifi ed Nurse-Midwife

Denise Smigaj, FNPFamily Nurse Practitioner

45 MedicalPark Dr. • Helena • 442-1914

Primary care for women of all ages, specializing in:

• Women’s health care solutions• Incontinence therapy• Treatment for heavy periods• Care of normal and high risk pregnancy or infertility• HPV vaccinations

Your individual Your individual care is our priority!care is our priority!


Advanced Rehab ..................................................... 7

Anderson Orthotics & Prosthetics ........................... 9

ASEA, Sandy & Mary Sands .................................. 30

Benefi s Health System .......................................... 25

Capital City Health Club .......................................... 9

Center for Mental Health ....................................... 27

Centers for Advanced Vein Care ........................... 31

Comprehensive Hearing Services ........................... 4

Dancing Lotus Center ........................................... 17

Dinners Done Right ............................................... 18

Helena Denture Clinic ............................................ 21

Helena Eye Clinic .................................................. 12

Helena OBGYN Associates ................................... 29

Helena Pediatric Clinic .......................................... 19

Home Ox ................................................................. 4

Integrative Medical Solutions ................................ 26

Hunters Pointe ....................................................... 30

Intermountain ........................................................ 24

Komen Montana | Race for the Cure ..................... 22

L & C Health Department ...................................... 10

Medical Weight Management ................................ 28

Medtronic ................................................................ 5

Mountain Surgical Arts .......................................... 13

New West Health ................................................... 19

Nightingale Nursing ............................................... 21

Reliv ....................................................................... 17

Richard P. Sargent, M.D. ....................................... 28

Rocky Mountain Surgical Solutions ........................ 8

Shodair Children's Hospital ................................... 10

Sound Health Imaging ............................................. 2

St. Patrick Hospital ................................................ 14

St. Peter's Hospital ................................................. 3

The Real Food Market & Deli ............................. Back

The Waterford ........................................................ 26

Thrive Montana! Massage Therapy ....................... 23

Urgent Care Plus ................................................... 22

YMCA ...................................................................... 6

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It’s easy to see who made the decision to visit us.

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Documents

Health and Welness Spring 2011