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Newsletter - March 2010

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Face Forward
Health & Beauty News and Tips
"Beauty is the promise of happiness." -Stendhal

Face Forward 
Health & Beauty News and Tips
fitness yoga

The Fitness Issue-Healthy inside and out


fitness running women


Your Guide to Exercise Levels

Light Exercise  

Walking at a slow pace
(1-2 mi/hr)
Playing musical instrument
Walking at an average pace
(2-2.5 mi/hr)
Dancing (slow)
Golf, using power cart

Moderate Exercise

Walking at a brisk pace
(1 mi every 20 min)
Weight lifting, water aerobics
Golf, not carrying clubs
Leisurely canoeing or kayaking
Climbing stairs
Dancing (moderately)
Bicycling <10 mph, leisurely
Slow swimming
Walking at a very brisk pace
(one mi every 15 min)
Most doubles tennis
Some exercise apparatuses
(Gravity machine)
Slow jogging
(one mi every 13 to 14 min)


Vigorous Exercise

Ice or roller skating
Doubles tennis (if you run a lot)
Rowing, canoeing, kayaking vigorously
Dancing (vigorous)
Bicycling 10 to 16 mph
Swimming laps moderately fast to fast
Aerobic dance
Singles tennis, squash, racquetball
Skiing downhill or cross country
Running 6 mph
(10-minute mile)
Running 8 mph
(7.5-minute mile)
Running 10 mph
(6-minute mile)

As always, check with your physician before starting any new exercise program!



There are different levels of exercise.
How do I know the difference? 

fitness singing canary

It may sound funny but the best way to
determine the intensity of your exercise is by using your voice to sing.  If you can easily sing while exercising, that's light exercise. If
you are working too hard to sing, but you can talk while exercising that's moderate exercise.
If you get to the activity level that you can barely get out a few words, that's vigorous exercise.


Sammamish Specials!

VitaMedica  is an innovative brand of nutraceuticals that are used under the guidance of a medical professional.
VitaMedica offers a targeted line of nutraceuticals for
Age Management and Surgery.

VitaMedica's Age Management products are designed
to support wellness while providing nutrients to support
healthy, more youthful-looking skin.

20% off all VitaMedica until April 30th!
february spring folower
Also offered during the month of April--
You will receive a free cleanser when you try any combo medical spa treatment!  for more details, call the office 425-898-1228.



Alyria logo

Alyria offers the most
comprehensive and sophisticated skin optimizing system available. Alyria prides itself in its ability to provide its customers with healthier, younger-looking skin. For more information, visit
or talk to Raihana!
Here are a few of the benefits of the Alyria products:
·    Reduces wrinkles and fine lines.
·    Restores skin's radiance.
·    Improves elasticity.
·    Evens out  and smoothes skin texture.
·    Clarifies acne-prone skin.
·    Enhances moisture retention.
·    Fades away dark circles.


Henri's Wine Pick of the Crop!

Forgeron Cellars 2003 Vinfinity

The 2003 Vinfinity from Forgeron Cellars in Walla Walla is a wine that bursts at the seams with cherries, blackberries and dried plums.  In your first sip, you will detect a subtle touch of vanilla with a more pronounced hint of cardamom. This wine is perfect with leg of lamb and other lamb and beef dishes too.  I can't help but note that Forgeron is the French word for blacksmith and the Forgeron Cellars winery in Walla Walla has a tasting room that is the site of a former blacksmith shop.  Forgeron can also convey a secondary meaning in French and defines artisans who work with their hands to create and grow real food and wonderful wines & cheeses as part of the popular and expanding 'Grow Local'' movement.  -Henri P. Gaboriau M.D., FACS


Sammamish Office Hours

The Medical office:
Monday: 8am- 6pm
Tuesday: 9am - 5pm
(Day is usually reserved for major surgeries only)
Wednesday: 8am- 6 pm
Thursday: 8am - 6pm
Friday: CLOSED
Saturday: CLOSED
The Medical Spa:
The spa is open from Monday through Saturday.
Hours are extended, but vary, so call to check! 425.898.1228

Issue: # 25                                         March 25,  2010

Dear Friends, Colleagues and Patients:

Greetings! The early spring always reminds me of my childhood in France.  In March it could still be a little chilly.  France has a strong Roman Catholic tradition, so Easter was celebrated as a very important holiday and schools closed for a week and many businesses closed for a three-day weekend.
Easter is often celebrated en famille and includes festive meals, Easter eggs and a trip to mass.

For those of you who have known me during the last ten years, you are aware of the Face, Heart and Mind Foundation (formerly named Heart-to-Heart) that I co-founded with Jim Silsby who was the Director of Development for Boys and Girls Town of Missouri.  I have some very sad news.  Earlier this month, Jim Silsby passed away.  His obituary and his photo are included below. I am very saddened by his death. I will miss him.  We will do our very best to grow the foundation in the honor of his memory.

In this issue of Face Forward, I want to give you some important information about health and fitness.  Many people exercise regularly to be thin, but more studies are showing that regular fitness increases the likelihood of living a longer, healthier life.  There is a distinct correlation between your fitness level and the reduction of heart disease, cancer and diabetes. It may surprise you to know that many medical studies are reporting that the frequency and intensity of your work outs will also have an impact on your longevity.

This month we have a delicious new recipe-- my savory leg of lamb with couscous and a fantastic wine from Forgeron Cellars in Walla Walla to go with it!  This month our aesthetician Raihana offers some special advice: how to take care of your skin when you exercise regularly. I would like to add a special thanks to fitness trainer Carlee Rahm for the time that she spent with me to
discuss some of the latest findings and research on health and fitness!  Now that the days are growing longer, please stop and visit!

Kindest Regards,

Henri P. Gaboriau M.D., FACS


The Good News about Exercise!

What is the best exercise program?
First if you are beginning a new workout regimen, always seek the advice of your family physician and have a thorough physical examination. Whether you are beginning a new exercise program or you are a veteran of exercise, your program should include three components: cardio, strength, and flexibility. For example,
 if you walk, run or bike three times a week, you also need to do weight-training or core strengthening, the other three days of the week.  To maintain or improve flexibility, you need to stretch every day.  Never train the same muscle groups with weights two consecutive days or you run the risk of injury.

When is the best time of day to work out?  
The goal is to achieve the habit of working-out.  I haven't found
any solid studies to indicate the best times of day to work-out.  
Although there are some reports that show it is not the best
time to exercise just before going to bed because it could have an effect on your ability to sleep through the night.  What I have
found is that it is important to establish a workout schedule that will fit with your lifestyle and responsibilities and ensure that you will be able to keep a consistent habit.  More and more research shows that it is the combination of the frequency, duration and consistency of your work-outs that produces healthy results.

The hidden benefits of exercise
Many of us know that regular exercise results in lower blood
pressure, healthier cholesterol levels, lower blood sugar levels,
and can be a strong weapon against disease, especially heart
disease, diabetes and cancer. Now the latest studies show that
regular physical exercise may be an essential way for adults to
lengthen telomeres*--and possibly their lives. And who would
guess that frequent exercise is also a morale booster and help
to increase your self-esteem and overall sense of well being.
If you feel good, you look good too!
telomeres*- A telomere is a region of repetitive DNA at the end of a chromosome, which protects the end of the chromosome from destruction.  Longer telomeres can be a strong indicator of a longer, healthier life. Regular exercise helps to keep telomeres longer.

How often should you exercise?
Good question!! Recommendations from the American Heart
Association say that you should get at least 30 minutes of
moderate exercise five times a week or 20 minutes of vigorous physical activity three times a week to maintain fitness.  It is also recommend that you do at least two weight-training sessions or core strength training sessions each week.  Core strength training sessions are intrinsic to any class that offers yoga, pilates or ballet training.

feb 2010 sexy balance


James E. "Jim" Silsby

James E. "Jim" Silsby, 65 of Buena Vista, died March 2, 2010. He was born May 2, 1944, in Gainesville, Texas, to Thelma and Don J. Silsby. Mr. Silsby served in the U.S. Army 82nd
Airborne Division and Army Special Forces at Fort Bragg, N.C., from 1964 to 1966. From 1967 to 1987 he was a captain with Ozark Airlines.  After retirement from flying, he worked with at-risk kids in many organizations, including Green County, Mo., Juvenile Court, Good Samaritan Boy's Ranch in Brighton, Mo., Auburn Youth Resources in Washington, and Boys and Girls Town in Columbia, Mo.  Mr. Silsby raised millions of dollars for these organizations as well as updated dormitories, developed mentoring programs and contributed to multiple facets of each organization's functions.  He created Heart to Heart in the
state of Washington with plastic surgeon Dr. Henri Gaboriau. This organization helped abused and disfigured children get plastic surgery to improve their self esteem and confidence.  Mr. Silsby enjoyed the outdoors - the beauty of the Collegiate Peaks, fly fishing, hunting, hiking, skiing, rafting and riding a three-wheeler.

He was preceded in death by his parents. Survivors include his wife of 25 years, Karen Silsby; son, Kevin E. Silsby, daughter-in- law, Theresa Silsby; grandsons, William and Joseph of Colorado Springs; daughter, Kim Silsby of Los Gatos, Calif.; brother, Skip, and his wife, Beverly, of Albuquerque, N.M.; sister, Mary Ellen Hart
and her husband, Dick Hart of Marion, Ohio; and many nephews and nieces. The funeral mass was held March 7, 2010, at St. Rose of Lima Catholic Church in Buena Vista. Interment will be later in Missouri.



Face, Heart and Mind Foundation
"Helping Children to Become Whole"

The Face, Heart and Mind Foundation is a holistic recovery program created to provide much needed support to children who suffer from physical and emotional scarring as a result of child abuse or neglect. Founded in 2002 by Dr. Henri P. Gaboriau, Director of Sammamish Center for Facial Plastic and Reconstructive Surgery, and Jim Silsby, Director of Development for Boys and Girls Town of Missouri, the Face, Heart and Mind Foundation provides pro bono reconstructive plastic surgery and mental health counseling to children. The purpose of the Face, Heart and Mind Foundation is to provide the comprehensive healing experience necessary for victims of abuse to live a full, happy and productive life. The Face, Heart and Mind Foundation is a 501C3 nonprofit organization. Your contribution is tax-deductible. The Face, Heart and Mind Foundation is the only program that offers children this kind of help. For more information, please see http://www.faceheartmind.org
Send donations to:

Face, Heart and Mind Foundation
816 F Street SE
Auburn, WA 98002
(253) 394-5005



BEAUTY Tip: Raihana Mahan

RE: Cleanse Sensibly

The good news about regular exercise is that it will give your skin a naturally healthy and radiant glow.  However,regular exercise will also cause you to perspire and your skin can produce extra oil.  There is always the risk of your pores getting clogged with sebum which can cause breakouts and other skin irritations. There are ways to take full advantage of your healthy glow by cleansing your skin sensibly.  Here are some tips:

Wash your face daily with a gentle cleanser to decrease oil and bacteria. Gently massage your face with circular motions. Don't scrub. Overwashing and scrubbing can cause skin to become irritated. After cleansing, I recommend applying a moisturizer. After a workout, avoid touching your face with your fingers or leaning your face on objects that collect sebum like a public phone. To keep bacteria at bay, wash your hands before applying anything to your face, even treatment creams or makeup. Have regularly scheduled facials to keep your pores clear!--RM

Our wonderful Aesthetician Raihana Mahan is a Licensed Aesthetician and professional make-up artist in the State of Washington and has extensive experience as a beauty advisor for several cosmetic lines. As a graduate of the Euro Institute, Raihana has a wide range of knowledge and skills, both technical and holistic. Her areas of expertise include skin analysis, Ayurvedic skin typing, aromatherapy, nutrition, detoxification, European facials, microdermabrasion, chemical peels, photofacial therapy, laser hair removal, acne treatments, facial and body waxing, and lash and browtinting.  Raihana is excited to offer the new HydraFacial™ to our many patients.


Henri's Savory Leg of Lamb

I haven't gone lamb crazy at all! I just find  lamb to be in such abundance in the spring, and it inspires me! Leg of lamb is one of my favorites and it goes so well with the 2003 Vinfinity from Forgeron Cellars in Walla Walla that I would like to share it with you as your ultimate spring holiday meal!!  --HPG

Prep Time: 10 minutes
Cook Time: 1 hour 30 minutes
Serves 4-to-6
·    1 leg of lamb, about 5 - 7 lbs
·    Tablespoon fresh rosemary sprigs
·    salt to taste
·    4 tablespoon olive oil
·    1 teaspoon salt
·    1 teaspoon white pepper
·    2 teaspoons honey
·    1 teaspoon ground oregano
·    ½ teaspoon of thyme
·    3/4 cup flour, enough to thicken the gravy
Pierce the meat and insert finely chopped rosemary every
inch or so. Completely baste the meat with olive oil and
drizzle with honey. Make sure it is drenched.  
Coat the meat lightly with ground oregano. Sprinkle generously with salt and white pepper.
Brown in an open pan in the oven at 500°.
There will be a smoke in the kitchen!  Be sure to turn on the
exhaust fan in the oven! Roast the meat at this high temperature
until it is completely seared brown.
Remove roast and reduce heat.
Place in clean, covered roaster. Add 2 1/2 cups hot water.
Bake at 325° until well done, about 20 minutes per pound.
Meat will be tender but not pink.
Take roast out 15 minutes before carving. Skim fat from the
drippings and thicken with flour (add a touch more salt and a
small amount of thyme) to make gravy.  I also like to make my
own mint sauce.  If you are pressed for time Crosse & Blackwell
has a good mint sauce, but here is my recipe:

Henri's Fresh Mint Sauce

1/4 cup  chopped fresh mint
3 tblsp  sugar
1 tsp    honey
1/4 cup  boiling water
3/4 cup  cider vinegar

Place the coarsely chopped mint in a bowl and sprinkle the sugar over it.  Crush mint and sugar together. Pour in boiling water and let the mint steep for five minutes just like tea!  Add vinegar to mint and water mixture. Taste the sauce and add more sugar or honey if needed.  Heat before serving.

With leg of lamb, I like to serve couscous with almonds, asparagus and apricots. It is easy to remember the three As for your next trip to the grocery store!  I actually cook the couscous with the apricots and almonds and steam the asparagus separately and then pile on top of a mound of couscous.  All of the flavors work well together with the lamb and its own gravy and my added touch of the mint sauce. Such an incredible feast for the spring and our longer days ahead!  Bon Appétit!    -Henri P. Gaboriau M.D., FACS                  


About Henri P. Gaboriau M.D., FACS
Originally from France, Dr. Henri P. Gaboriau obtained his first medical degree at the School of Medicine in Paris. He then transferred to Tulane University School of Medicine in New Orleans, La., where he received his second medical degree in 1994. He stayed at Tulane Medical Center to do his residency in the field of Otolaryngology/Head and Neck Surgery. Following his residency, Dr. Gaboriau moved to Seattle to do a Fellowship in Facial Plastic and Reconstructive Surgery at the University of Washington.  In 2000, he opened the Sammamish Center for Facial Plastic and Reconstructive Surgery and is currently the director of this facility. Dr. Gaboriau is expert in all aspects of Facial Plastic and Reconstructive Surgery, and has over 12 years of experience and expertise that ranges from the traditional face-lift, eyelid surgery, and nose surgery to the advanced endoscopic forehead lift.  (For his complete bio and list of credentials, please see http://www.sammamishfacial.com).

For questions or comments, please reply to practicemanager@sammamishfacial.com

22840 NE 8th Street, Suite 103, Sammamish 98074

Published by Sammamish Center for Facial Plastic and Reconstructive Surgery LLC  © 2010



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