Ditch Those Old Summer Snacks for Some Healthier Alternatives

School’s out for summer. That means the kids are around the house, and friends and family visiting more often, which makes it harder to stay away from the sweet treats. It’s easy to keep cookies, cakes and chips around the house to share with the family. But it may not be the best option for your waist line or your health because it’s easy to add extra calories to your diet (and pack on extra pounds) when you’re munching away on potato chips.
So trade in those traditional treats for one of these healthier alternatives:

• For a simple treat try grilling fresh pineapple, mangoes, or peaches.
• Freeze grapes or blueberries for a refreshing icy treat that’s always on hand.
• Try snacking on fresh sliced veggies and low-fat cheese. They can easily be bought already chopped and in serving size containers – or for a cheaper alternative, cut them yourself.
• Switch to a whole-grain cracker like Triscuits. Whole grains contain more vitamins, minerals and fiber than refined grains.
• Serve with store-bought, low-fat dip or try making your own to control the salt. Use blended ricotta cheese, low-fat yogurt, cream cheese, mayo, or sour cream. Then add dill, pepper, garlic, minced onion and/or other herbs to your taste.
• For a fruit dip try low-fat cream cheese or blended ricotta with a no-calorie sweetener, like Splenda, and a little flavoring like caramel extract.
• Remember, Splenda can be substituted for sugar to cut back on unnecessary sugars and calories.

You can find ideas for healthy snacks at Web sites like eatingwell.com. Here’s an example for frozen chocolate covered bananas.

Cut a large banana into thirds and then insert a popsicle stick into the end of each banana piece. Dip into melted semisweet or bittersweet chocolate and then sprinkle with finely chopped nuts. Place on a baking sheet lined with wax paper and freeze for at least 2 hours.
They contain approximately 120 calories, 6 grams of fat, 0 milligrams cholesterol, 20 grams of carbohydrates, 6 grams added sugars, 2 grams protein, 2 grams fiber.

-- Stephanie Ashmore
Foods and nutrition major at Ashland University, Ashland, Ohio
Student Intern at Martin Memorial Center for Health and Healing

It May Not Sound Sweet, But Extra Sugar Can Play Role in Significant Health Issues

As a nation we are on sugar overload and we need to get control. Over the past
35 years our intake of added sugar has jumped 20 percent to give us an estimated 400-plus calories a day from sugar. These empty extra calories are hardly ones that most people can afford.

In fact, the American Heart Association (AHA) has issued a new report that urges Americans to slash their intake of sugar not only because of its contribution to obesity, but also because new research suggests it may play a role in increasing your risk of cardiovascular disease and type 2 diabetes.

The new AHA recommendations call for no more than 100 calories a day of added sugar for women (6 ½ teaspoons or 26 grams) and 150 calories a day for men (9 ½ teaspoons or 38 grams). To put it in perspective, one cup of vanilla ice cream has roughly 160 calories and 6 teaspoons of sugar (24 grams); or one 16-ounce bottle of sweetened ice tea has 12 teaspoons of sugar (48 grams) and 170 calories.

The fact is, sugar is everywhere and has many hidden names (evaporated cane juice, dextrose, brown rice syrup), some of which we think are better for us than others (honey, raw sugar). But the truth is sugar is sugar and we get too much of it.

So take a look at the nutrition label on the foods you eat for the day and add up the sugars. Chances are you’ll be surprised to see the sugars in that “all-natural cereal” or “healthy” glass of chocolate soy milk. Just remember that milk and fruit sugars occur naturally.

--Beth St.Louis, MS, RD, LDN
Program Dietitian
Martin Memorial Center for Health and Healing

Want to Help the Environment? Go Green With Your Eating and Feel Better, Too

As we think about ways that we can be greener (recycle, recycle, recycle) why not take a look at what we put in our mouths. There are easy ways that we can be greener for the environment through our food intake, while at the same time making ourselves healthier.

First, buy locally. Visit your local green market or farmer’s stand weekly. Why not help keep our local farmers in business while at the same time saving ourselves money? Buying locally usually costs less and enables you to get the freshest of the fresh. Some farm stands even let you pick your own – can’t do better than that. It also saves the environment by reducing the amount of miles it takes to reach you (1,500 miles on average). Buying locally also uses less packaging, processing, refrigeration and marketing. It’s a big bang for your buck!

Second, avoid food struggles. If you have to hack away to open the package, chances are it’s not good for you. Think about eating whole foods – fresh fruits and vegetables (organic if possible), beans and legumes, oats, brown rice, sprouted breads, meats and proteins that have not been fed or raised with hormones. Focus on healthy fats such as avocados, olive oil, seeds and nuts, and cold-water fish such as Alaskan salmon.

Third, ditch those water bottles and buy yourself a BPA-free bottle. Water is an essential component to our health but all those water bottles in our wasteland do not do our environment any good. Consider a water filtration system either in your home or one you keep in the refrigerator.

Lastly, eat less meat. Believe it or not, this can be the single greenest move you can make. The production of meat requires large amounts of land, water, grain, hormones and antibiotics that pollute our soil, air and water. Just think, one pound of beef has a water footprint of 3,750 gallons while a pound of tomatoes uses 22 gallons of water. A substantial difference!

So think about ways that you can be greener. If everyone does something it can have a big impact on our environment.

--Beth St.Louis, MS, RD, LDN
Program Dietitian
Martin Memorial Center for Health and Healing

Want to Improve Your Health? Put Down That Salt Shaker and Watch Your Sodium

Salt is everywhere - in that can of soup, deli sandwich, restaurant meal and even in that handful of roasted nuts. In fact, most people don’t even realize they are eating it and think that just because they don’t add it up, it’s not there.

But surprise, surprise it’s there and we need to reduce it because our sodium intake has skyrocketed. A recent study in the New England Journal of Medicine found that if Americans reduced their sodium intake by a half a teaspoon a day (1,200 milligrams) our nation could save a whopping $10 to 24 billion in health care costs per year. Pretty astounding!

But what’s more is how this amounts to our health per year. It’s predicted that it would reduce the number of new cases of coronary heart disease by 60,000 to 120,000; 32,000 to 66,000 strokes; and 54,000 to 99,000 heart attacks, totaling a reduced number of deaths by 44,000 to 92,000 per year.

This is a very big bang for our buck that really doesn’t require much work, just some help from our restaurants and food industry. With 75 to 80 percent of our salt intake coming from processed foods, we need to put our foot down and learn from other countries such as the United Kingdom who have collaborated with the food industry and put regulations on salt content.

In fact, Mayor Michael Bloomberg of New York City recently did this and called on local chain restaurants and food producers to reduce the sodium in their foods by 25 percent over the next five years. Hopefully, other cities and states will follow his actions.

But until then you can do your part to reduce your blood pressure. Read labels, search for nutrition facts online, cook at home using whole foods, reduce your intake of processed foods and dine out less. Know that the Department of Agriculture and Health and Human Services currently recommended 2,300 mgs of sodium per day and 1,500 mgs for those who already have high blood pressure, middle aged and older adults, and African Americans. I urge you to count your intake: You might be surprised what you find(hint just 3 slices of deli ham has 700 mgs of sodium)!

--Beth St.Louis, MS, RD, LDN
Program Dietitian
Martin Memorial Center for Health and Healing

Get the Whole Story Behind Whole Grains to Receive the Most Nutritional Benefit

Take a walk down the bread and cereal aisle and chances are your head will be spinning. Grain products have come a long way and it’s not all good. Before it was clear-cut what was whole grain and what was not. But now you have to do your homework. Even as dietitian I can be fooled until I get the facts: the ingredients list.

Take the bread aisle. The outside of the packaging is the marketing ploy. A product that states multi-grain, hearty grains, made with whole grains, or high in fiber isn’t necessarily whole grains. You need to look at the ingredient list for the word “whole,” such as whole wheat. This should be the first ingredient. If you see refined white flour, enriched wheat flour, unbleached wheat flour, or just wheat flour it’s not the real deal.

Next take a stroll down the cereal aisle. With so many varieties and claims what’s real? Again, look for the word whole, or ingredients such as oat flakes, rolled oats and bran (it’s not a whole grain but contains good stuff like fiber). Rice, rice flour, corn flour, corn meal, wheat flakes and wheat flour are not whole grains.

Also keep an eye on fiber and sugar. Shoot for three grams or greater of fiber per 100 calories and make it intact fiber from bran. Companies have started adding ingredients that count as fiber such as inulin (chickory root), oat and soy fiber, maltodextrin, gums, and starches polydextrose and psyllium. As for sugar, a good goal is less than five grams of sugar per 100 calories (this can be tricky as it does not include fruit such as raisins).

There are a lot of gimmicks out there. Do your homework to get your best bang for your buck. And be aware that just because it has fewer calories doesn’t mean it is better for you. Your best plan of attack is to stick with the originals and steer clear of those crunches and clusters.

--Beth St.Louis, MS, RD, LDN
Program Dietitian
Martin Memorial Center for Health and Healing

Martin Memorial Hosts Screening Event to Promote Healthy Weight for Adults

An estimated 66 percent of American adults between the ages of 20 and 74 are overweight or obese -- a number that has continued to climb in recent years. Unfortunately, people who are overweight or obese also have higher risks for type 2 diabetes, heart disease, high blood pressure and sleep apnea.

Because of the potential health issues being overweight or obese poses, Martin Memorial will be hosting a health screening event on Saturday, Feb. 27 that is designed to provide information on the importance of maintaining a healthy weight, as well as actions that can help accomplish that goal.

The event will take place from 7 to 11 a.m. at Martin Memorial Medical Center, located at 200 S.E. Hospital Ave. in Stuart. Attendees can browse informational tables and speak directly to experts on weight controls, weight loss and other health-realted issues.

The screening will include:

• Personal BMI calculation
• Blood glucose level test
• Cholesterol test
• Blood pressure check

There will also be a panel discussion from 8 a.m. to 10 a.m., featuring nutritionists, a diabetes counselor, staff from the Martin Memorial weight-management program, bariatric surgeons and sleep center clinicians.

Registration is required and can be made by calling 1-866-361-HOPE (4673). The screening event costs $25 and space is limited.

Confused About What You Should or Shouldn’t Eat? Just Ask the Dietitian

Dear Dietitian,

I don’t know what to eat. I know that I shouldn’t eat fast food or fill up on lots of sweets but then what should I eat?

Sincerely,
What Should I Eat?

If you feel confused by all the food hype and diets that flood the market you’re not alone.

Each day I see patients that come into my office not knowing what to do. For basics, think of how you can get the best bang for your buck. You want to eat foods that fill you but for less calories. After all, who wants to be hungry and left feeling deprived? So what it comes down to is choosing the right foods.

For starters your mom always told you to eat veggies. Veggies fill you up for little calories. They have fiber and water which goes a long way, which is why fruit is also a good snack but portion-controlled.

What else fills you up? Protein does, but think lean: fish, chicken, turkey and beans. And believe it or not, fat does. Yes fat. The low-fat craze is over and now the focus is on healthy fats, such as omega-3’s (which you can find in fish), nuts and healthy oils such as olive and canola.

Whole grains are also a good bite but just don’t overdo them. Look at the sugar content. A good goal is less than five grams per 100 calories for breads or cereals. And what about sweets? Think in moderation and serving size. Certainly all that sugar does not do your body any good.

Which brings me to another subject: liquid calories. Just think, if you drink two 12-ounce sodas a day that’s roughly 300 empty calories that you could use more wisely. And lastly, don’t be afraid to add a couple servings of dairy to your diet.

So how do you put this into practice? A simple way is to use the plate method. Fill half your plate with veggies, a quarter with protein and quarter with a whole-grain starch. Think stir fries and be creative! Or maybe instead of having that large bagel topped with cream cheese, you substitute it for a half cup of oatmeal with low-fat milk, blueberries and some nuts. You’ll save yourself about 250 calories. Not a bad way to start the day.

To sum it up: eat real food. Make vegetables the main course, choose lean protein, healthy fats, beans and nuts, fruits, whole grains and everything in moderation. Get rid of the junk that disguises itself as healthy such as those bars that are sitting in your cabinet.

--Beth St.Louis, MS, RD, LDN
Program Dietitian
Martin Memorial Center for Health and Healing

Health is Wealth In This Economy and Small Changes Can Make a Big Difference

We are all painfully aware of the downturn in the economy and most of us have had to adjust and “tighten our belts.” We live in a world where money is important, but we also know that you cannot put a price tag on good health.

Although there are circumstances beyond our control regarding certain health issues, we still do have the ability to change some things through exercise and diet.

I have had the pleasure and opportunity to help people make lifestyle changes through exercise and diet modifications. For example, Americans consume far too much salt in their diets. Sodium is an important factor in weight gain, high blood pressure and other critical aspects of health.

Sodium in the body “holds on” to water. This water adds weight and puts a strain on the heart, lungs, kidneys and just about every organ. Therefore, sodium intake is something that is controllable and does not cost a thing.

However, it is not always easy. For example, specifying “no salt please” at a restaurant does not guarantee a low sodium content. Just the other day my husband thought he was ordering a healthy meal. I quickly Googled the name of the restaurant chain and discovered his “healthy” meal contained 820 milligrams of sodium. As a point of reference, less than 2,000 milligrams is the maximum recommended daily allowance.

Along with diet modifications, exercise plays a key role in staying healthy. Maintaining and starting an exercise program will not solve every problem but it certainly lowers many health risks. It seems to me that our members must realize this because our enrollment remains strong and the level of activities at our centers remains high. I personally attribute this to the family atmosphere at our centers and our highly qualified staff.

Exercise is a good way of relieving the stress of finding a new job and coping with this economy. So while we cannot necessarily control the economy, we can take control of many aspects of our health through diet and exercise.

--Jane Reynolds
Health and Fitness Technician
Hospital South Health and Fitness

When School’s Out for Summer, Don’t Let Kids’ Healthy Eating Habits Take a Break

With school almost out and the lazy, hazy days of summer here, our kids are eager for freedom to begin. Ah, those good ol’ days of fun: sleeping late, cool summer treats and being homework free. But with no routines and hot summer days, the novelty of freedom soon turns to boredom and leaves our kids with the ultimate question of, “what can we do now?”

Some kids may think they are hungry and head straight to the fridge or wait for the ice cream man to do his daily rounds. That’s when the vicious cycle of poor eating habits begins with regular ice cream stops, hot dogs at the ballpark and cotton candy at the fair.

So as our kids kick back this summer, think of what you can do to keep your child active and his or her eating up to par. Sure it’s hotter than heck and all our kids want to do is lounge. But find ways to keep them active. Play games in the pool, take a bike ride, have an evening of hide and seek, or a day of Wii in the AC.

Sweets are part of the summer fun, but make it a special affair – a cool summer treat to have once a week. In turn, have healthy snacks on hand that give kids the nutrients they need, such as creamy non-fat yogurt, fresh summer fruit, trail mix, or garden veggies and a low fat dip.

Make breakfast a routine. Always have healthy options like whole-grain cereal, oatmeal pancakes, fruit smoothies or their choice of eggs. Try to include protein at each meal – it will help fill them up and keep their energy levels soaring.

Take a break from fast food and see how easy grilling can be. Make eating a family affair by insisting on eating home-prepared dinners together. You can even get the kids involved by giving them something to do and making it a little easier on you.

As the days heat up, have plenty of cold water or low-calorie beverages around. For a twist on water add your favorite fruit, such as strawberry or kiwi, ice and voila! Be careful with juices and sport drinks, which are filled with sugar and empty calories that go straight to the waist.

Whatever you do this summer, enjoy the time with the kids and remember that you are the best role model that can shape your kids!

--Beth St.Louis, MS, RD, LDN
Program Dietitian
Martin Memorial Center for Health and Healing

New Year, New You: Program Provides You With Tools for Improved Weight Management

The holidays are over and you have enjoyed them by participating in those special foods, great parties, cookies and eggnog. Perhaps some of your New Year’s resolutions include stopping smoking, monitoring what you are eating, getting some exercise and leading a healthier lifestyle.

Here are a few tips to help fulfill those resolutions:

· Start with small changes – you’ll be amazed at how they can add up to big calorie savings and weight loss.
· Evaluate your eating habits – are you eating late at night, nibbling while cooking or finishing the kids’ meals?
· Always shop with a full belly.
· Eat regular meals – maybe you need six small meals a day instead of three regular meals.
· Start your day with breakfast.
· Eat slowly, chew every bite.
· Get some exercise – walking is the best exercise and you can do it anywhere and it only takes a good pair of sneakers.
· Make time to exercise.

The Martin Memorial Center for Health and Healing offers a unique approach to weight management through its 12-, 26- and 52-week weight management programs. Individual and group programs are offered and include nutrition counseling, support and educational programs, as well as membership in the Martin Memorial Health and Fitness Centers.

A new session of the 12-week group weight management class begins Jan. 14 and ends April 1. For more information, or to register for a class, contact the center at (772) 223-4916.

Halloween Brings Scary Treats

Boo! It is that time of year again. I think you know where I am going with this. We are heading into the most frightening holiday of the year. HALLOWEEN!

I am not afraid of those adorable little goblins that will be ringing my doorbell on Oct. 31. I am more frightened about my willpower.

Those cute little “snack-sized” Snickers, Milky Way, 3 Musketeers – and we cannot forget my favorite, Reese's Peanut Butter Cups. They are so innocent. How could one serving size (and who can stop at one?) be so frightening? Well, I am here to report the cold hard facts about what you need to do the burn off those innocent mini sized candy treats.

--10 pieces of candy corn is equal to 70 calories. You will need to do 30 push-ups and 3 minutes of mountain climbers.

--One mini Tootsie Roll equals 30 calories. Try 30 squats and 30 ab crunches.

--A 2-ounce candy bar equals 280 calories. Ride a bike at 10 mph for 40 minutes.

Remember to plan ahead and limit yourself to only one candy bar. A 3.14 ounce bag of M&M’s is 440 calories (about 4.5 miles of walking at a moderate pace.) These calories contain 19 grams of fat and 56.5 grams of sugar. If you take in too much sugar, your ability to burn fat shuts down.

When the trick or treaters come knocking on my door this Halloween, I will not be handing out king sized candy bars. I do my best to buy candy at the last minute. I also buy things I do not like. I have never been a big fan of sweet tarts, nerds, or sour patch gummies. My goal is to NOT eat the candy before the trick or treaters arrive at my home.

So before you take a bite of that snickers bar, remember the price of each piece. Is it worth it?

--Jane Reynolds
Health and Fitness Technician, Group Exercise Instructor

Making a Commitment to Healthy Living

OK, so I haven’t blogged in a long time. I have been asked several times to commit, but always find an excuse to postpone it. As with most things in life, you must want it, need it, have to have it, in order to commit to it. IT can be anything, from eating right, balancing a check book, proposing to the one you love or simply remembering to say thank you. As the Cardiovascular Patient Educator of the Frances Langford Heart Center I am committed to educating patients, nurses, our community and most importantly our children.

According to the American Heart Association, the rise in childhood obesity has become an epidemic that is sweeping the nation. This generation is the first in history to be expected to have a shorter lifespan than their parents. Obesity can lead to diabetes, hypertension and/or hyperlipidemia.

Research and time have proven that education can prevent and reduce many disease processes. Our goal is to prevent heart disease through education. Our children need to be active, eat healthy and maintain an ideal body weight. The number of obese, inactive diabetic children is on the rise which can lead to heart disease.

As a parent I find myself allowing my children to eat unhealthy, play hours of video games and not educating them on the need to prevent the above mentioned life threatening disease processes. Like many parents we do this out of convenience. Do we ever take a moment to realize that this convenience may ultimately harm them? I am the parent, as such, I provide nourishment, activity and daily schedules for my children.

What can I do to change this? I have cleaned out my pantry. Good healthy snacks have replaced the “junk” food. Video games and TV are limited to 30 minutes a day. My children are actively involved in sports, spend more time outdoors and are benefiting from leading a healthy lifestyle.

Sure my children were very sad, cranky and upset for several days. Their snack cakes were gone, they couldn’t finish their video game or sit on the couch for hours. Now, they make smart choices, because I am providing only healthy choices. It’s amazing how simple it is to recondition a young one. Our entire family has benefited from this lifestyle change.

As for educating other children, I recently visited Mrs. Sanchez’s fourth grade class at Crystal Lake Elementary. They’re studying anatomy and physiology this semester. I provided the series on the cardiovascular system. As a bonus, I challenged each student to keep their heart strong, eat right, be active, and maintain an ideal body weight.

I am hopeful that these smart, enthusiastic children will go home and encourage their parents to commit to making a lifestyle change in order to prevent heart disease.

--Melissa Zinderman, RN
Cardiovascular Patient Educator
Frances Langford Heart Center

Breaking Diet Rules, Paying the Price

Sometimes half the fun of knowing the rules is breaking them.

In theory, I know the rules of healthy, nutritious eating: get plenty of fruits and vegetables, low on the carbs and fats, sugar’s a no-no, moderate alcohol consumption, reasonable portion sizes. In theory, you should get at least moderate exercise a few times each week, more if possible. In theory, I know that those rules should extend to vacation.

In theory.

But the rules went out the window when my wife and I went to my native Alaska earlier this month for a 10-day hiatus. I didn’t intentionally kick the rules to the side of the road, it just kind of happened.

And how could it not? There was salmon and beer-battered halibut. There were cinnamon rolls at Gwin’s Lodge – a tradition since childhood, shown below – and apple fritters from The Moose is Loose bakery, which was a new find. There was a mandatory trip to Sourdough Sal’s and the biggest Reuben this side of the Yukon. There was moose sausage and mom’s famous tacos (which have been called burritos by some infidels, but the inarguable fact is that they are big and laden with caloric goodness).

To top it off, there was little exercise to be found. We went on a couple short hikes, but the biggest heart-rate boost came from the fear of stumbling across the “rogue bears” that were rumored to be near.

Predictably, the results were not good. I have yet to torture a scale by getting on one, but judging the way my clothes are fitting (or not fitting) post-vacation would indicate I’ve gained some weight.

So consider this just one more warning as you make your way through summer plans – sometimes the rules are there for a reason. Here are a few suggestions that may help you lead a healthier vacation lifestyle.

Hope you have better luck than me.

--Scott Samples
Public Information Coordinator

The Power of Prevention

According to a survey published by the U.S. Department of Health and Human Services a few years back, Americans have never felt more vulnerable. We are more fearful of unpredictable, mainly random events such as terrorist attacks, anthrax exposure, West Nile virus, violence and crime and other uncontrollable threats such as a plane crash than we are of largely preventable life-threatening diseases.

The risks of illness or death from chronic disease, however, are far greater. While many Americans are aware of the seriousness of chronic illness, most of us have not changed our lifestyles sufficiently to reduce their risk of death or illness.

The top five chronic diseases – heart disease, cancer, stroke, chronic obstructive pulmonary disease and diabetes – cause more than two thirds of all deaths each year. This epidemic is not limited to older adults: a third of the years of potential life lost before age 65 are due to chronic disease.

The number of deaths alone fails to convey the full picture of the toll of chronic disease. More than 125 million Americans live with chronic conditions, with millions of cases diagnosed each year. These disabling conditions (such as arthritis, stroke and diabetes) cause major limitations in activity for one of every 10 Americans. And almost everyone is adversely affected by chronic disease in one way or another – through the death of a loved one; a family member’s struggle with lifelong illness, disability or compromised quality of life; or the huge personal and societal financial burden brought on by chronic disease.

We cannot afford to ignore the urgency of chronic disease. Although this epidemic is the most common and costly of all health problems, it is also the most preventable. Access to high-quality and affordable prevention measures (including screening and appropriate follow-up) is essential if we are to saves lives and reduce medical care costs.

Three modifiable health-damaging behaviors – tobacco use, lack of physical activity, and poor eating habits – are responsible for much of our chronic disease. That’s why Martin Memorial has put resources in place to help fight these diseases:

Effective Oct. 1, we will be a smoke-free campus. To assist our patients and Associates, we are conducting more than our typical offering of cessation classes for day and evening availability.

We have comprehensive weight-management and diabetes-education programs.

We have on-site fitness centers.

We will be conducting biometric screenings (blood pressure, glucose, BMI and cholesterol) for our Associates during our benefits open-enrollment period in the summer and fall.

Our health promotion team is working with our cafeteria vendor for healthy menu options.

We have youth weight-management classes.

We conduct resilience workshops.

These are key ingredients for helping to create a healthier, prevention-centric mindset and will provide impact toward a better quality workforce and community.

-- Lani Kee, MS
Manager, Martin Memorial Center for Health and Healing
and Treasure Coast Health and Fitness Center

Live Well, Laugh Often, Love Much Understanding Heart Failure is Key!

A couple weeks ago I wrote a blog about Tim Russert’s death from a heart attack. What are the odds that another celebrity would die of heart failure about a week later? Tim Russert died of coronary thrombosis, which is the rupture of a cholesterol plaque in an artery. George Carlin was a comedian/actor who burned the candle at both ends. He had a heart attack at the age of 41, which may have been precipitated by his admitted drug use. On June 22, the 71 year-old went to the hospital with chest pain and passed away from heart failure. I wanted to know more – What is heart failure?

I talked to Dr. Amy Eversole, Cardiologist at Stuart Cardiology; she explained that there are different types of heart failures:

Systolic heart failure is when the heart is not contracting well; therefore, the heart cannot pump with the necessary force to push enough blood into circulation. This is the most common type of heart failure.

Diastolic heart failure is when the muscle of the heart is very thick and does not relax well, preventing blood from filling the heart.

Heart failure has many causes; it can be the last stage of heart diseases or circulation diseases. The weak pump action of the heart means that less blood is sent to the kidneys; they respond by retaining water and salt which increases fluid buildup in the body and causes widespread damage. The most common causes of heart failure are hypertension (high blood pressure) and coronary artery disease.

Other common causes of heart failure are:
Damage after a heart attack
Valvular heart disease
Myocarditis
Diabetes
Family history of heart disease
Obesity
Congenital heart disease
Cardiac arrhythmias, or irregular heartbeats
Excess alcohol consumption
A diet high in salt

The signs and symptoms of heart failure are:
Shortness of breath or exertion occurring at rest
Swelling in legs and abdomen
Difficulty sleeping
Palpitations
Decreased urine production
Nausea and vomiting

People who survive heart failure need to be followed closely by a physician or cardiologist. They usually have to control their blood pressure through medication such as ACE inhibitors, diuretics, digoxin and beta blockers to improve blood circulation and control body fluid.

Cardiologists recommend the following:
Eliminate smoking and alcohol consumption as both decrease the pumping efficiency of the heart
Avoid foods high in salt and restrict your fluid intake
One of the most important things you can do for the health of your heart is to EXERCISE!

-- Sophie Sawicki

Marketing Representative

Happiness Recipe: Eat, Drink, Be Merry

I have spoken about the importance of what we eat and drink many times on this site, but it has occurred to me lately that being merry has a huge impact on how we feel. Finding joy in life, along with healthy food and exercise, equals a very powerful wellness triangle.

I recently had the pleasure of spending five days in Las Vegas with my best girlfriend, Louise, and our husbands to celebrate her 50th birthday. I have known Louise since we were 14-year-old high school freshmen. How did time pass so quickly?

Along the way, we have had a lot of laughs. While we have both had our share of tears – the loss of parents, job changes, family tragedies – it is the laughter that we remember most. We exercise and watch what we eat, both regular topics during our years of weekly telephone conversations. Having a buddy system for exercise and healthy eating is a plus and helps to ensure success.

But those laughs, that sense of joy that our friendship brings – how do you measure that? Now, as the four of us sat in a fabulous Las Vegas restaurant, borrowing each others’ reading glasses to study the menu, the years just melted away.

As my 50th birthday approaches I feel blessed, happy and content. I will continue to exercise and eat healthfully. I will be thankful for my health and the fact that I have made it to 50. And I will enjoy a laugh at every opportunity. If wrinkles come with the territory, I’ll take smile lines over frown lines any day.

--Rosemarie Lembo James, RD, CNSD, LD/N
Clinical Director of Nutrition Services

Youth Obesity Epidemic Slimming Down?

For years there has been considerable concern coming from every corner of the healthcare globe about the unhealthy growth spurt happening to American kids.

Kids were getting fatter and fatter, growing out rather than up. Everything was to blame: parents, television, fast food marketers, school lunches, too many video games and no physical activity.

Experts across the land called it an obesity epidemic and glumly warned that today’s youth would be facing increased health risks as they grew older. Already there were rising numbers of kids being diagnosed with diabetes or even heart disease as a result of the extra pounds.

Finally, there was a bright spot. This week a report from the Centers for Disease Control and Prevention was released that indicated the percentage of American children considered overweight or obese had not risen since 2004.

OK, so it’s not like the genie’s been put back in the bottle. Of the 8,000 or so kids studied, 32 percent of them were overweight but not obese, 16 percent qualified as being obese and another 11 percent were considered significantly obese. That’s still a lot of overweight kids.

Hopefully, the message is starting to resonate to parents, school administrators and even the kids themselves. Hopefully, those numbers will begin to eventually come down as people begin to understand the dangers of the dilemma and change their behaviors.

Because this isn’t a problem that is just affecting people right now; it’s a problem that will have lasting effects for years to come.

--Scott Samples
Public Information Coordinator

Shop to Keep You and Your Wallet Healthy

Ouch!

I just got back from the grocery store. It makes me wish that the answer to my mother’s old question, “Do you think money grows on trees?” was a resounding, “Yes, it does!” Well, since we all know that isn’t the case, here are a few tips on healthy eating on a budget.

Write out a shopping list. Wandering aimlessly aisle to aisle not only ensures that you will forget something important, it will likely cost you more money. Before going to the grocery store, take an inventory of your kitchen. This will help you to prevent duplication, and ensure that you will not inadvertently stock up on perishable items that will reach their expiration date long before you can eat them.

Check grocery circulars for sales and coupons, but use them wisely. If you purchase an item because it’s on sale, or 2-for-1, but it’s something you would never buy otherwise, this isn’t really a bargain. On the other hand, if something you regularly use goes on sale, stock up! Remember that meat should not be the star of your meal. Keeping portion sizes at 3 ounces (roughly the size of a deck of cards) means more servings per package. Buying meat on sale and freezing it in ready to cook portions will save you time and money.

Purchase produce carefully. If you won’t use it before it spoils, don’t buy it. It might make sense for you to buy frozen veggies, a nutritious alternative to fresh. You might also want to buy a smaller amount of produce rather than the pre-packaged produce on the shelf. That one pound bag of green beans is not a bargain if they go bad before you cook them.

Don’t go shopping when you are hungry. This one needs no explanation, but is an important strategy to avoid over-spending.

Happy, healthy shopping (and eating) to you all.

--Rosemarie Lembo James, RD, CNSD, LD/N
Clinical Director, Nutrition Services

The Fit vs. Fat Debate Goes On

Back in the 1970s, when I was an impressionable youth, I remember watching football games with my dad and laughing hysterically when the Miller Lite beer commercials came on.

By now they are the thing of parody, but at the time I used to love it when the former professional athletes like ex-catcher Bob Uecker or old defensive lineman Bubba Smith would argue the merits of the low-calorie beer.

“Tastes great!” one would yell. “Less filling!” yelled the other. Soon, the entire bar was shouting back and forth and really, the winner was the American consumer, because it had a beer that featured both great taste and was less filling. Or so the ads would have you believe.

I thought of all this, randomly, as I read yet another study that tries to provide the authoritative voice on a matter of importance to Americans. And while it doesn’t have a catchy slogan, it goes something like this: “It’s OK to be a little overweight!” claims one group of researchers. “No it isn’t!” rebuts the other.

Monday’s latest volley studied nearly 40,000 women with an average age of 54 for a dozen years. Nearly a thousand of them developed heart disease.

The study concluded that, when compared with women who were at normal weight and physically active, there was a 54 percent higher risk for developing heart disease for active women who were overweight and 87 percent higher for active women considered obese. But for women who were overweight and inactive, the risk for heart disease was 88 percent higher than active, fit women and even higher for obese, inactive women.

Again, this study is far from conclusive. Another will likely come out next week contradicting this one. Still, there are so many benefits to being active and reducing your weight – including prevention of heart disease, Type 2 diabetes, stroke, some cancers and more – that it’s a good rule of thumb for your overall health.

Now, if only someone would come up with a quirky catch-phrase, every one would be doing it.

--Scott Samples
Public Information Coordinator

Beware the Ides (and temptation) of March

There has always been something magical about the month of March for me, especially since my birthday’s smack in the middle of it.

It’s also time for spring training, which means sun-dappled days of watching baseball, languidly munching a hotdog and peanuts, then washing them down with a cold one.

It’s also St. Patrick’s Day, which means Guinness and Harp, Black and Tans, corned beef (hold the cabbage, please) and maybe a little Bailey’s in the coffee.

It’s March Madness, which means poring over your brackets (non-gambling version, of course) then sitting in front of as many TVs as possible to keep track of how poorly you’ve done. (Did I really pick Boise State to beat Louisville? Never bet with your heart.)

Of course, the best place to watch a bajillion games at the same time is a sports bar. And the best thing to do at a sports bar while watching games is to have a beer. And the best thing to do at a sports bar while watching games and having a beer is to eat chicken wings and burgers with fries and nachos and – well, you get the picture.

Throw an early Easter into the mix, along with the obligatory chocolate bunnies, peeps and perhaps a ham dinner, and you’ve got yourself a Category 5 Gut Bomb just waiting to go off.

While the Thanksgiving and Christmas holidays get all the ink for their well-deserved reputations as diet busters, let’s not leave March out of the caloric criminal lineup. And though it may be too late for some of us, let this be a warning to the rest of you.

Save yourselves. Get thee to a gym. Rethink that sixth slice of meat lovers’ pizza. You’ll thank me later.

--Scott Samples
Public Information Coordinator