1. health and fitness

FOR
Your Health
MARTIN MEMORIAL’S WELLNESS MAGAZINE
How Did This Man Lose
100 Pounds?
10 Most Important Things
You Can Do to Live Longer
WINTER 2008
10
Most important
things you can
do to live longer
Healthy Lifestyle Changes = Long-Term Success
Marc Guitard implemented a number of positive lifestyle changes as a result
of a serious health scare. Throughout this issue, you’ll discover 10 lifestyle
changes that may lead to a longer, healthier life. Each of these changes is
achievable, and Martin Memorial provides the education, tools, guidance,
and support to make it happen. To learn how Martin Memorial services and
programs can help you achieve these top 10 goals, visit www.mmhs.com.
and the chest pain was an aftereffect,”
says Guitard, age 58. “I decided that I
never wanted to return to Room 511
again, so I began researching ways to
improve my overall health and reverse
the effects of heart disease.”
Guitard, a field service technician for
Martin Memorial’s Information Services
Department, was moving computer
equipment when he felt an unusual and
The prime culprit of Guitard’s poor
health was a diet laden with fast food
and a lifetime of unhealthy nutritional
choices. By following his doctor’s orders,
taking his prescribed medications,
converting to a vegetarian diet, and
monitoring portion sizes, he lost more
than 100 pounds in a year and saw a
dramatic improvement in his blood
pressure and cholesterol levels.
“The results were unbelievable—I
had tried a number of diets and couldn’t
break 220 to 225 pounds,” says Guitard.
“I learned the benefits of a low-sodium
diet with minimal animal products:
weight loss, lower blood pressure and
cholesterol, and more.”
FAST-FOOD FAN GOES VEGETARIAN
“My old eating habits were suicidal.
By changing my diet, I’ve probably
added 10 to 15 years to my life span.”
—Marc Guitard, Martin Memorial
Information Services technician
uncomfortable tightness over his heart.
“I was admitted to the medical center,
and my doctor told me that I had
recently endured a silent heart attack,
A HEALTHIER HEART
Nearly three years after his hospitalization, Guitard has kept the weight off,
reduced his medication intake, and
improved his heart health. He incorporates brisk walking into his daily routine
and checks his blood pressure and cholesterol regularly.
“While I was in the hospital, I realized
that I was lucky,” says Guitard. “My old
eating habits were suicidal. By changing
my diet, I’ve probably added 10 to 15
years to my life span. My success, combined with the desire to remain healthy,
is a huge motivator to stay on track.”
2 For Your Health Winter 2008
www.mmhs.com
From the Floor
Martin Memorial has more than 3,000 Associates working in a variety of
areas, and every one of them is important to providing care to patients. In
every issue, we bring you their perspective on health care “from the floor.”
CONTENTS
SHED POUNDS WITH A HEALTHY LIFE
5
Find out how Martin Memorial’s Healthy
LIFE Weight Management Program can help
you, and hear one man’s success story.
STOP SMOKING: CALLING IT QUITS
6
Hobe Sound resident Jay Pizello shows
that even after a decade of trying to kick the
habit, it wasn’t too late to quit for good.
An avid runner, cardiologist
Joseph Gage, M.D., leads his
patients by example.
A
s a cardiologist, Joseph S.
Gage, M.D., F.A.C.C., works
with his patients to treat and
prevent heart disease. When
he’s not seeing patients, he’s racing to
improve his own cardiovascular health.
An avid runner, Dr. Gage leads by
example, teaching patients how to prevent heart problems by day and training
for marathons, half-marathons, and 5K
races during his free time. His patients
track his times and call his office for race
results, inspired by his motivation to
remain active and healthy.
“Running motivates me personally to
maintain good health,” says Dr. Gage.
“I encourage my patients to set goals to
maintain their physical fitness. When
they go to the trouble to maintain their
activity level, everything else seems to fall
into place.”
As a practitioner of preventive
measures, Dr. Gage uses two types of
prevention methods to help patients
stave off cardiovascular disease. Primary
prevention involves educating patients
on ways to control and reduce the risk
for cardiovascular problems before they
happen. Secondary prevention involves
www.mmhs.com
patients who have already encountered
signs of cardiovascular problems. These
patients are usually highly motivated
to improve their health because they’ve
begun to experience the negative effects.
Dr. Gage adds that cardiovascular
disease is a lifestyle disease, and lifestyle
changes are often needed to improve
cardiovascular health. Diet, activity level,
stress, and heredity are all major elements
that contribute to heart health.
He recommends that patients reduce
the amount of animal products in their
diet because of the fat content. He suggests starting meals with a salad and eating lean meats such as chicken and fish
instead of red meat, sausage, and bacon.
Dr. Gage also advises his patients to
increase their activity level, whether it’s
through walking, running, or another
form of exercise they enjoy. One of the
best benefits is blood pressure reduction.
The typical adult lifestyle is demanding, and it’s easy to put health concerns
last. Yet Dr. Gage manages to make time
for exercise—and his patients are glad.
“My patients want me to stay healthy
because they want to reciprocate the
concern I show for them,” he says.
WALKING WORKS FOR EVERYONE
10
Get tips on where to walk, what to wear,
and how to get into walking for fitness.
All it requires is a pair of sneakers!
BEAT STRESS FOR BETTER HEALTH
14
Stress isn’t just in your head. It affects
your entire body. We have some tips—
and a workshop—to help you de-stress.
For Your Health, a publication of the Marketing Communications
Department of Martin Memorial Health Systems, is designed to
help you and your family make informed healthcare decisions.
You can also find answers to your health-related questions by
visiting our Web site at www.mmhs.com. If you have further
questions or comments, please contact Kelly Beard at
(772) 223-5945, ext. 4364, or e-mail [email protected].
Directing Editor: Lisa McCluskey
Editor: Kelly Beard
Featured Writers: Kelly Beard, Scott Samples, Arthur M. “Rusty”
Brink Jr.
Art Direction: Laurie VanName
Photography: Steven Martine, Bob Leathers
Martin Memorial Health Systems is a not-for-profit,
community-based healthcare organization. It offers a
continuum of care, including preventive, primary, and
acute hospital care, as well as cancer care and wellness
and rehabilitation services. Its 3,000 Associates and more
than 375 affiliated physicians operate in 12 different
locations serving Martin and St. Lucie counties.
Cover: Marc Guitard, a field service technician at
Martin Memorial, turned his health around and
lost 100 pounds after suffering a heart attack.
Winter 2008 For Your Health 3
1
Lose weight
Choose to Lose:
Serving Size–Savvy
M
illions of Americans
struggle with their
weight. Tempted with
bountiful entrées and
snacks loaded with empty calories,
it’s hard to escape the inevitable
weight gain.
One way to control your weight is
to eat smaller portions. But it’s still
important to make sure you get the
right amount of nutrients from each
meal. Learning what counts as one
serving from each major food group
can help you make healthy choices.
Martin Memorial’s clinical outpatient
dietitian, Sally Hastings, M.S., R.D.,
L.D./N., weighs in on what you can
do to control your portions, whether
dining at home or a restaurant.
MAKE CALORIES COUNT
Women and some older adults generally need about 1,600 calories a day.
Most men require about 2,200 calories
a day. For well-rounded meals, try to
eat the following number of servings
from each food group every day:
● 5 ounces of grains for women,
7 ounces for men
● 2 cups of vegetables for women,
3 cups for men
● 1½ cups of fruit for women,
2 cups for men
● 3 cups of dairy for both women
and men
● 5 ounces of meat for women,
6 ounces for men
Visual clues can help you measure
portions. For example, one serving of
meat (3 ounces) is about the size of a
deck of cards. One serving of grains
(1 ounce) is equal to one slice of
80-calorie, 100 percent whole wheat
bread; or a half-cup of cooked oats,
brown rice, or whole wheat pasta.
DINING OUT—SMART
These days, many restaurants dish up
way more food than a diner needs in
Get Help on Your Helpings To learn more about healthy portions and
choices, call the Martin Memorial Center for Health and Healing at (772) 223-4916
or visit www.mmhs.com and click on “Services and Locations,” then “Center for
Health and Healing.” A variety of group and private weight management and
nutrition counseling services are available to help you reach your goal.
4 For Your Health Winter 2008
one sitting. To keep from overeating,
split an entrée with a friend. Or ask
for a take-out container when the meal
arrives. Take half of the meal home to
eat as leftovers for another day.
You’ll be eating even smarter if you
follow these suggestions:
● Choose with care. Order healthier meats, such as fish or skinless
chicken. Choose whole-grain bread
and pasta. Avoid creamy and cheese
sauces.
● Pay attention to preparation. Look
for broiled, grilled, baked, steamed,
or roasted foods. Stay away from
anything that is fried, sautéed, or
crispy.
● Beware of drinks and desserts.
Shun sweet drinks, such as regular
soda, blended cocktails, or specialty
coffee. Opt instead for water, diet
or club soda, or nonfat milk. If
your original goal is to have dessert,
then order a smaller entrée. Share
your dessert or choose fresh fruit or
sorbet.
● Eat slowly and savor each bite. Give
your brain time to notice when your
stomach starts to become full (about
20 minutes). When it does, stop
eating.
www.mmhs.com
Shed Pounds with a Healthy LIFE
R
ob Kammel was exercising
diligently at the Martin
Memorial Palm City Health
and Fitness Center, and with
the help of certified personal trainer Nicci
Olson, he was getting stronger. But he
wasn’t shedding pounds at the rate he
had hoped.
That’s when Olson recommended
Martin Memorial’s Healthy LIFE Weight
Management Program to facilitate his
weight-loss goals. Healthy LIFE is an
acronym for Living In a Fit Environment,
and the program emphasizes that weight
loss involves lifestyle changes.
A WHOLE-PERSON APPROACH
“The Healthy LIFE program is a wholeperson approach to healthy lifestyles,” says
Lani Kee, M.S., manager of the Martin
Memorial Center for Health and Healing.
“Throughout the program, we address the
five areas that can trigger weight gain and
weight loss: physical, emotional, intellectual, social, and resilience (well-being).”
Kammel began attending sessions and
quickly learned the importance of eating
healthfully. “I realized that one year ago,
I ate enough at one meal to surpass my
daily calorie allotment,” says Kammel,
age 48. “The program opened my eyes
to calorie counting and portion control.
What I thought was a reasonable portion
was actually three times the size of an
appropriate portion.”
“In addition to attending the meetings
and monthly support groups, I received
encouragement from the program leaders,
dietitian Sally Hastings and manager Lani
Kee, via e-mail and telephone,” says
Kammel. “They were always available.
I could e-mail questions and concerns.
When my weight loss plateaued, they
helped me get over that hurdle, and I
dropped 6 pounds in the next week-anda-half. The personal support and feedback
really inspired me to keep going.”
Kammel has lost more than 40 pounds
with the help of the 26-week program.
“I’ve learned how to eat, what to eat,
and how much to eat,” says Kammel.
“If I’m going to have a piece of pie, I’ll
skip something else in the day to make
up for it.”
Having Weight-Loss Woes?
We can help! To learn more about Martin
Memorial’s Healthy LIFE Weight Management Program, contact the center for
health and healing at (772) 223-4916
or visit www.mmhs.com and click on
“Services and Locations,” then “Center for
Health and Healing.”
Rob Kammel has lost more
than 40 pounds with the help
of the Healthy LIFE program.
OPTIONS FOR A HEALTHY LIFE
Healthy LIFE is available as a 12-week
group program or an individual program in 12-, 26-, or 52-week sessions.
Kammel enrolled in the individual
program and found the support and
communication system to be extremely
beneficial.
www.mmhs.com
Winter 2008 For Your Health 5
2
Stop smoking
Calling It Quits
A Combination of Methods Brings Success
O
ver the course of 10 years,
Hobe Sound resident Jay Pizello
tried several methods to stop
smoking—prescription medication, gum, patches, acupuncture, and quitting
cold turkey—without long-term success.
“I was having a tough time keeping up with
my kids,” says Pizello, age 47. “I was having
chest pains and shortness of breath. My doctor told me my heart was fine, but I needed to
quit smoking.”
made a key difference. “Going to the class and
talking with others who were trying to quit
helped tremendously,” he says. “I looked forward to attending class and telling everyone
my success story—it was a huge incentive.”
Pizello has been smoke-free for more than
four months and no longer needs Chantix.
“I still get the urge, but now I can overcome
it with the help of the group,” he says.
Start Living
Tobacco Free Today
Sign up for our eight-week
Living Tobacco Free program,
which will help you kick the
habit and learn lifelong healthy
behaviors. Call (772) 223-4916
or visit www.mmhs.com for
more information.
LIVING TOBACCO FREE
Pizello read about Martin Memorial Center
for Health and Healing’s Living Tobacco Free
smoking-cessation program in a past edition of For Your Health and decided to give
it a try. The eight-week course is designed to
help participants not only quit smoking, but
also address lifelong healthy behaviors. The
program began in January 2007.
Living Tobacco Free utilizes Chantix, the
latest prescription smoking-cessation drug,
which is a non-nicotine treatment. The combination of medication, classroom education,
and support has produced successful results—
participants who stay smoke-free for good. In
2007, 193 people participated in the program
and 75 percent stopped smoking during the
program. Three months later, they were still
smoke-free.
“Studies have shown that this method of
quitting has better outcomes than nicotinereplacement products, and our success rate is
proof that even if a person has tried all other
methods of quitting without success, this class
can help,” says Lani Kee, M.S., manager of
the center for health and healing.
Jay Pizello says he had
a hard time keeping up
with his kids before
he quit smoking more
than four months ago.
ANOTHER SUCCESS STORY
Pizello had tried Chantix in the past, but
the classroom education and support system
6 For Your Health Winter 2008
www.mmhs.com
Lung Cancer
Navigator
Resources
for the Fight
J
ennie Strobeck has one goal for the
next year: stay alive.
In mid-October, Strobeck, a
43-year-old Port St. Lucie resident,
was diagnosed with stage IV lung cancer
and a brain tumor.
“I’m fighting for a year,” says the
mother of four. “I think I can get a year.
The doctors said, ‘Let’s fight,’ so I’m
fighting.”
For patients with lung cancer, those
kinds of realities happen all too frequently. Lung cancer is the leading cause
of cancer-related death for both men
and women in the U.S. According to the
American Cancer Society, an estimated
160,390 deaths and 218,890 new diagnoses were estimated for 2007.
That’s why Martin Memorial created
the lung cancer navigator program at
the Robert and Carol Weissman Cancer
Center.
HOW IT WORKS
The program is overseen by Lindsay
Mattino, R.N., and Paulette Craft,
a clinical oncology social worker.
Together, they provide access to numerous resources for patients diagnosed
with lung cancer. That can include
anything from financial assistance to
enrollment in available cancer trials to
help for coping with their diagnosis one
on one or through support groups.
Patients are often referred through a
physician but can contact the navigator team directly. They will receive an
assessment of their condition, determine
what their needs are, and work with the
navigator team to create a plan to help
www.mmhs.com
Lindsay Mattino, R.N., helps
provide access to many resources
for patients with lung cancer.
them through the treatment process.
“This is a mission for me,” Mattino
says. “I’m helping a population that
really needs help.”
The lung cancer program is being
modeled after Martin Memorial’s breast
health navigator program, which began
in 2005 and has proven invaluable to
numerous breast cancer patients.
A DIFFERENT CHALLENGE
One difference between the lung cancer
and breast health programs is the number of resources available for lung cancer
compared to breast cancer, Mattino says.
Awareness, fund-raising for research,
and community support are often much
higher for breast cancer than lung cancer.
Part of that may be a result of social
stigma; because 80 percent of lung cancers are caused by smoking, some view it
as a self-inflicted disease.
At the same time, there is no common
screening tool for lung cancer (such as
mammograms for breast cancer or colonoscopies for colon cancer) that can help
detect the disease in earlier stages when
it might be more treatable. Often, lung
cancers aren’t discovered until they are
stage III or IV tumors and have spread to
other locations.
“It’s a big challenge because there can
be a stigma attached to lung cancer and
because there are fewer resources and
minimal awareness,” Mattino says. “We
want to help people find ways to fight
this disease. Nobody deserves to have
cancer.”
Join Our Navigator Program
To find out more about the lung cancer
navigator program at the Robert and
Carol Weissman Cancer Center, call
(772) 223-5945, ext. 1669.
Winter 2008 For Your Health 7
3
Be charitable
Philanthropy Matters
Boost Your Health
and Your Finances
M
aking a gift to Martin Memorial is good for your
health in more ways than one. You’re probably
familiar with the good feeling that comes with
giving a gift that will help others. You might even
know that your support of the hospital helps fund lifesaving programs and medical technologies that affect thousands of families
in our community—including your own.
But did you know that philanthropy can actually have a
healthy effect on your finances?
Charitable gift annuities are one of the oldest and most often
used forms of charitable giving. They are simple and cost-effective
and can be reassuring in times of economic uncertainty.
HOW DO ANNUITIES WORK?
In exchange for a minimum gift of $10,000, you can receive a
stream of income (annuity) for the rest of your life. A large percentage of the income you receive every year is free from income
taxation, and the assets you use to fund the annuity are removed
from your taxable estate, which could mean reduced estate tax
liability for you. In addition, you receive a very generous income
tax charitable deduction, helping reduce your current year tax
liability. Your gift is irrevocable.
Arthur M. “Rusty” Brink Jr.,
vice president and chief
philanthropic officer, Martin
Memorial Foundation
The Martin Memorial Foundation accepts gifts of stock or cash
to establish a gift annuity. A gift annuity is a simple two-page
contract between the donor and foundation, and there are no fees
to set up an annuity. An annuity can be set up to benefit another
person besides the donor. The foundation follows the annuity
rates published by the American Council on Gift Annuities,
and our program has received formal approval from the state
of Florida.
CHARITABLE GIFT ANNUITIES GUIDELINES
Discuss the following guidelines with your financial planner:
●
Minimum gift of $10,000
●
Minimum age of 55
●
Maximum of two life beneficiaries
EXAMPLES FOR A MINIMUM GIFT OF $10,000
Your age
75
80
85
$710 (7.1%)
$800 (8.0%)
$950 (9.5%)
Tax-free amount
$419
$511
$666
Your deduction
$4,808
$5,193
$5,474
Your return annually
FAST FACTS ON LIFESAVING GIFTS
Donors have made gifts to Martin Memorial totaling $50 million
●
since 1994. Philanthropy helps provide our community with access
●
to state-of-the-art healthcare programs and equipment.
●
●
GIFTS TO MARTIN MEMORIAL HAVE FUNDED ALL THESE
IMPORTANT PROJECTS AND PURCHASES:
●
●
●
Frances Langford Heart Center
Robert and Carol Weissman Cancer Center
PACS (making all imaging digital)
8 For Your Health Winter 2008
64-slice CT scan
PET/CT scan
Two new cardiac catheterization labs
Intensity-modulated radiation treatment
Make a Gift and Feel Good
You can make a difference in the health of our community. Call
Arthur M. “Rusty” Brink Jr. of the Martin Memorial Foundation at
(772) 223-5635 or e-mail [email protected].
www.mmhs.com
City Lights Shine at 2008
Chrysanthemum Ball
John and Amy Pierson,
Toyota of Stuart
Dinner Sponsor
The Mum Ball has contributed
more than $6 million in the past
five years for new equipment to
save lives in our community.
N
early 500 patrons danced on rooftops around the world while
raising more than $1.1 million for Martin Memorial at the 13th
Annual Chrysanthemum Ball on Nov. 3. Hosted at the Stuart Jet
Center, the gala’s theme was “City Nights, City Lights.” Guests
were transported to famous skylines via 360-degree projection, which transformed the airplane hangar into a candlelit rooftop supper club.
Mum Ball Chair Linda Evans and Vice-Chair Bonnie Johnston led a committee of volunteers to raise funds to renovate a cardiac catheterization lab at
Martin Memorial’s Frances Langford Heart Center. This is the second new lab
funded by the Mum Ball, which has contributed more than $6 million in the
past five years for new equipment to save lives in our community. Thanks to
the many sponsors who gave from $1,500 to $50,000, the Chrysanthemum
Ball’s city lights help bring big-city health care to the Treasure Coast.
Elaine and Howard Cook
Sam and Shirley Zemsky
Mike Earley, Gail and Dr. Emmet
Kenney, Advantage Care
Imagination Sponsor
Mike Evans, Mum Ball Chair
Linda Evans, Vice-Chair Bonnie
Johnston, and Barry Johnston
www.mmhs.com
Winter 2008 For Your Health 9
4
Improve
physical fitness
Certified personal trainer Jane Reynolds works with members of
the Martin Memorial Hospital South Health and Fitness Center.
Walking Works
for Everyone
F
it people may think walking is too easy to keep them
in shape. Overweight people may wonder whether they
really can become trim by walking. Older people and
those with medical conditions such as osteoporosis or
heart disease may wonder whether walking is safe.
“Walking is for everyone and is one of the easiest ways to
increase cardiovascular fitness, stay in or get into shape, and
shave off excess weight,” says Jane Reynolds, certified personal
trainer, A.F.A.A., A.C.S.M., and health and fitness leader at
Martin Memorial Hospital South Health and Fitness Center.
“Walking for 30 minutes four or more times a week will reap a
number of benefits such as lower blood glucose levels in people
with diabetes, improved circulation, and an improved sense of
well-being. Best of all, it requires only a pair of sneakers.”
HOW TO GET STARTED
It’s a good idea to get your doctor’s approval before you start to
walk. Once you’re ready to go, keep the following in mind:
●
Choose a safe place to walk, or take advantage of the treadmills at Martin Memorial Health and Fitness Centers.
●
If walking outdoors, wear clothes that are right for the
weather. When it’s warm, cotton clothes help keep you cool
by absorbing sweat and allowing it to evaporate. During
cooler weather, layering your clothing will keep the chill
away. As you warm up, take off some layers.
●
Stretch after your walk, while your muscles are warm, to
prevent stiffness and increase flexibility.
10 For Your Health Winter 2008
●
●
●
Wear walking shoes with thick flexible soles.
To avoid stiff or sore muscles or joints, start slowly with a
short walk of 10 minutes or so. Over several weeks, begin
walking faster, farther, and for longer periods of time.
Begin your walk by warming up to increase your heart
rate. Do this by walking at a normal pace for five minutes.
After you’ve warmed up, walk briskly for 30 to 60 minutes. When your brisk walk is done, cool down by walking
slowly for five minutes.
STICK WITH IT
Try to walk at least three days a week. If it’s difficult for you
to get your walk in all at one time, consider walking for
20 minutes in the morning, 20 at lunch, and 20 after dinner.
Studies show that several short walking sessions that total
60 minutes are as beneficial as one longer 60-minute session.
According to the American Heart Association, even three
10-minute bouts of walking at a moderate pace may be
beneficial.
Need Help Getting Started?
Enlist a Martin Memorial Health and Fitness Center certified
personal trainer. Call the Hobe Sound health and fitness center
at (772) 223-4927 or log on to www.mmhs.com and click on
“Services and Locations,” then “Fitness Centers” to find a location
near you.
www.mmhs.com
5
Eat healthy
Eating for Exercise
Try Mini-Meals to Fuel Your Workout
W
hether you’re a weekend warrior or seasoned athlete, your best performance comes from eating a balanced diet and drinking plenty of fluids.
Besides tailoring your workout plan, pay attention to your diet and
make changes that will help you feel healthy and energized. To build
muscle and have the energy you need to exercise, your diet should include:
●
Lean protein, such as skinless chicken breast or turkey
●
Complex carbohydrates, such as oatmeal or whole-grain bread
●
Good fats, such as monounsaturated fat and omega-3 fatty acids, found in nuts
and some fatty fish, such as salmon
These foods should be part of a balanced diet that includes plenty of fresh fruits and
vegetables. Timing your meals can also help minimize signs of overtraining. You
shouldn’t go into your workout hungry.
“The food you eat fuels your performance at the gym, on the playing fields, or even
at home or work,” says Martin Memorial’s clinical outpatient dietitian, Sally Hastings,
M.S., R.D., L.D./N. “The right combination of food and exercise is the path toward
gaining the added edge or the start of your weight-loss journey.”
The foods you eat after your workout are just as important as what you eat before.
“Don’t forget to replace electrolytes lost after your workout with sports drinks or
potassium-rich fruits and vegetables such as bananas, oranges, cantaloupe, and
tomatoes,” says Hastings.
Banana Yogurt Shake
SERVES 4
Try this delicious, potassium-rich shake after
your workout.
INGREDIENTS
1½ cups nonfat milk
4 small bananas, peeled
1 cup low-fat plain yogurt
1 tsp. vanilla
½ tsp. cinnamon
1∕8 tsp. nutmeg
1 cup ice cubes
Build Menus for You!
DIRECTIONS
For more information on how to build your personal nutrition program, make an appointment to see Martin Memorial’s outpatient nutritionist by calling (772) 223-4916. To start
an exercise program, visit www.mmhs.com and click on “Services and Locations,” then “Fitness Centers,” and discover what Martin Memorial Health and Fitness Centers have to offer.
●
●
●
Martin Memorial dietitian Sally Hastings
recommends replacing electrolytes and
potassium after a workout.
www.mmhs.com
Combine all ingredients except ice cubes
in blender or food processor. Process until
thick and creamy.
With motor running, add ice cubes; process until smooth.
Pour into tall glasses to serve.
PER SERVING (4 ounces)
Calories
Total fat
Saturated fat
Cholesterol
Sodium
Carbohydrate
Fiber
Protein
160
2g
1g
5 mg
85 mg
32 g
3g
7g
Winter 2008 For Your Health 11
6
Lower your blood
pressure and
cholesterol
Why Make the Cuts?
I
t’s usually good to aim high, but not
with blood pressure and cholesterol
levels. You are probably aware of the
general effect these levels have on
your heart. But learning more may give
you the motivation you need to take
action with the help of your doctor.
●
●
PRESSURE POINTS
The cause of high blood pressure,
also known as hypertension, is often
unknown and varies from person to
person, but there are a number of prevention and treatment methods that
can help.
“Hypertension is known as the
silent killer,” says Joseph Gage, M.D.,
F.A.C.C., of Stuart Cardiology Group.
“It damages the structure of the arteries,
often going unnoticed by the patient.
Over time, this damage can lead to heart
attack, stroke, or kidney disease.”
If you’re among the one in three
Americans with high blood pressure,
you may be able to take steps to cut your
blood pressure to a safe level without
medication. Try the following tips:
● Get moving. Start with 15 minutes of
walking or yard work. Ask your doctor
what type of exercise is right for you.
12 For Your Health Winter 2008
●
●
Build up to at least 30 minutes of
moderate exercise on most days.
Eat healthily. Add one serving of fruits
or vegetables to each meal. Switch to
low-fat milk and skip soda.
Quit smoking. Try getting help
through Martin Memorial’s Living
Tobacco Free program (see page 6 for
more information).
Limit alcohol. Men should stop after
two drinks a day; women after one.
Consume less salt. Try for no more
than a teaspoon (2,300 milligrams)
per day. When buying snacks, canned
soups, and packaged meals, choose
ones that are labeled low-sodium.
Dr. Gage adds, “The onset of hypertension increases dramatically with age,
so it’s important to have your blood
pressure checked, especially if you have a
family history of hypertension.”
CUT CHOLESTEROL
Cholesterol is a waxy substance found
in the body’s cells. Too much cholesterol
in the body can lead to cardiovascular
disease. Many people are able to cut
high cholesterol without medication.
The steps for controlling cholesterol are
similar to those for cutting high blood
pressure:
● Eat a diet low in saturated and trans
fat as well as total fat. “Limiting the
amount of animal fat in your diet can
help lower your cholesterol,” says
Dr. Gage. Fats should make up only
25 to 28 percent of your total daily
calories. Check the Nutrition Facts
label for fat contents. Trans fat is also
known as partially hydrogenated oil.
Avoid foods that name this in the list
of ingredients.
● Stop smoking and limit alcohol
consumption.
● Exercise for 30 to 60 minutes on most
days of the week.
Not everyone with high blood pressure or high cholesterol can control it
through exercise and diet alone. If you’ve
taken the steps listed above and have not
experienced good results, talk with your
doctor about medications that may help.
Partner with a New Doctor
To find a physician in your area, call our
physician referral line, 1-866-361-HOPE
(4673), or visit www.mmhs.com and
click on “Find a Doctor.”
www.mmhs.com
7
Schedule screenings
and checkups
Screenings Help You Know Thy Enemy
L
ike a lot of men, Dave Hara used to shy away from going to the
doctor. But after one visit likely saved his life, the 68-year-old
Hobe Sound resident has had a change of heart.
Two years ago he went in for a routine checkup with Julie
Price, M.D., a family physician at Martin Memorial. Dr. Price realized
Hara—a longtime smoker—hadn’t had a chest X-ray for a while, so she
scheduled a test. When it came back, Dr. Price diagnosed him with an
abdominal aortic aneurysm that was close to bursting—which probably
would have killed him if it had not been detected in time.
“I was lax about visiting the doctor,” he says. “But if a doctor now
suggests I have some kind of test, I certainly go for it.”
That’s music to a physician’s ears. There are numerous tools doctors
can use to determine if their patients are healthy and, if not, what is
ailing them. That can include everything from mammograms and Pap
tests to cholesterol and blood sugar testing.
“These screenings are performed to catch an illness before a person
knows that he or she has an illness brewing,” Dr. Price says. “There are
common screenings and tests that physicians can utilize to help prevent
disease, not just treat it.”
That philosophy is already showing signs of success. An October
2007 study showed that fewer people are dying of cancer every
year—in part because people are having tests that detect cancer earlier,
when it is more likely to be treatable.
“My goal as a doctor is to try to prevent my patients from getting
sick and dying,” Dr. Price says. “I want to offer them screenings and
preventive methods so that we can treat them.”
CHECKS FOR YOUR HEALTH
Here are some common screenings Dr. Price
frequently prescribes and information about how
they may help you live longer and healthier.
Colonoscopy: This test can discover growths that
often lead to colon cancer. Men and women at
average risk for colon cancer should begin getting
colonoscopies at age 50, or earlier if they are at higher
risk. Family history plays a key role in your risk.
Cholesterol levels: High levels of LDL, or “bad,” cholesterol and low levels of HDL, or “good,” cholesterol
can lead to heart disease or stroke. Adults should get
tested at least once every five years.
Blood sugar: This is an important indicator of
diabetes. It’s recommended that adults check their
blood sugar level when they turn age 45. For people
with high risk factors, it could be beneficial to check
even earlier.
Mammograms: Generally, women age 40 or older
should have annual mammograms to detect breast
cancer. The earlier it is detected, the more treatable it
can be.
Pap tests: Women should have this screening when
they first become sexually active or reach age 18.
Then they should have Pap tests annually to check for
cervical cancer.
Find a Doctor, Get Screened
To find a primary care physician
who can help you determine what
screenings would be best for you,
call 1-866-361-HOPE (4673) for a
physician referral.
www.mmhs.com
Winter 2008 For Your Health 13
8
Improve overall
well-being
Beat Stress for
Better Health
A
lthough stress exists in your mind, it’s
also evident in your stomach, your heart,
your muscles, and even your toes. Learning how to recognize and avoid stressful
situations, or stressors, may help your entire body.
THE BODY’S RESPONSE TO STRESS
During stressful times, your body produces
various chemicals, including cortisol, an immunesuppressing hormone. The more cortisol produced,
the weaker your immune cells become, and the
Pat Lawson instructs a stress-relieving tai chi class at
more prone you are to illness. This may occur if
Martin Memorial Treasure Coast Health and Fitness Center.
the stressor lasts for too long.
There are many physical ailments that can result
from stress. Tension-type headaches, sleep disorders,
● Set limits. Try to say no to unnecessary obligations.
backaches, skin rashes, fatigue, irritability, depression, mood
swings, chest pain, anxiety, upset stomach, and high blood pres- ● Get enough sleep. Stress makes it hard to get a good night’s
sure are common reactions. Gaining a better understanding of
sleep. This may lead to fatigue and a reduced ability to cope.
the stress-health connection may help ease the pressure and, in
So try to go to bed and wake up at the same time every day.
● Avoid alcohol and drugs. Using them to unwind only masks
turn, improve your health and well-being.
symptoms and may worsen stress in the long run. You may
KEEPING STRESS IN CHECK
also run the risk for dependency.
No one can avoid all stress. But it’s best to keep unhealthy levels ● Take a breather. Stressful situations may make you breathe
in check. Try taking these steps to help control everyday stress:
more shallowly or hold your breath. Try concentrating on
● Recognize stressors. Once you do, you’ll have a better idea of
making your abdomen move out as you inhale through your
what causes you to tense up. Then you can try to avoid those
nose, then in as you exhale through your mouth.
situations or handle them differently in the future.
● Exercise. Aerobic workouts—walking, cycling, swimming,
Learning to cope with stress is good for your mind—and your
or running—may help release pent-up frustrations while
body. If you’re feeling so stressed that it’s becoming hard to keep
producing endorphins, brain chemicals that help counteract
up with everyday activities, talk with your doctor.
stress. Martin Memorial Health and Fitness Centers offer a
number of solutions, including stress-busting yoga and tai chi Get Tools to Deal with Stress—In Just Two Hours!
classes.
Sometimes dealing with pressure-filled situations isn’t easy. Martin
● Communicate with friends and family. Social ties help conMemorial offers a two-hour workshop that can teach you the
tribute to a positive attitude.
attributes of being resilient. The program will guide you through
● Try to relax every day. Deep-breathing exercises, meditation,
various interactive exercises and provide tools to help you bounce
yoga, creative imagery, visualization, or listening to relaxation
back from the pressures of life. To learn more about the Martin
tapes may help you decompress. Or you might try listening to Memorial Center for Health and Healing Resilience Workshop, call
soothing music, taking a walk, gardening, or reading.
(772) 223-4916.
14 For Your Health Winter 2008
www.mmhs.com
9
Be an informed
consumer
Get Educated!
M
any consumers read food labels, peruse health magazines, and
surf the Web. But opportunities to learn healthy habits and
hear advice directly from a physician usually occur only in
exam rooms. That’s not the case at Martin Memorial.
Throughout the year, Martin Memorial hosts a number of events, seminars, and health fairs to educate the community on several healthcare topics.
From cancer and heart health to menopause and prostate health, the events
feature tips from our knowledgeable physicians and medical professionals.
On Feb. 15, Martin Memorial will host “The Heart of a Woman,” a
luncheon focusing on the prevention and treatment of heart disease. Guest
speakers include cardiothoracic surgeon James C. Thornton, M.D., and
cardiologist Howard S. Helfman, M.D. See the invitation below.
“The program will focus on increasing the awareness of heart disease by
educating women and providing assessment tools to evaluate their own risk
factors,” says Susan Kujawa, R.N., of Martin Memorial’s Cardiology department and chair of the event committee. “We hope to empower women to
learn more about heart health so that they can live longer, healthier lives.”
You’re Invited
What: The Heart of a Woman luncheon, a fun
and educational event featuring talks about heart
disease prevention—and a preview of Macy’s
fashions, a silent auction, and giveaways.
When: 11 a.m. to 2 p.m., Feb. 15
Where: Harbour Ridge Yacht and Country
Club, 12600 Harbour Ridge Blvd., Palm City
RSVP: Tickets are $75 per person. Please
call (772) 223-5945, ext. 7445, to make
reservations or visit www.mmhs.com to
register online.
Look What’s Happening
Mark your calendar with these health-related
events in our area. For a complete listing of events
and classes, visit www.mmhs.com and click on
“Calendar of Events.”
PROSTATE CANCER SCREENING
●
LIVING TOBACCO FREE EIGHT-WEEK
SMOKING-CESSATION PROGRAM
●
events, log on to www.mmhs.com and click on “Calendar of Events.”
www.mmhs.com
Thursday, Feb. 21, 6:30 to 7:30 p.m.
Robert and Carol Weissman Cancer Center,
Second floor
501 E. Osceola St., Stuart
Call (772) 223-4916 for more information.
PERSONAL RESILIENCE WORKSHOP
●
Friday, Feb. 22, 2 to 5 p.m.
Treasure Coast Hospice Community Center
1201 S.E. Indian St., Stuart
Call (772) 223-4916 for more information.
HEALTHY LIFE 12-WEEK WEIGHT
MANAGEMENT PROGRAM
●
Monday, Feb. 25, 5:30 to 6:30 p.m.
Treasure Coast Medical Pavilion, Suite F
3496 N.W. Federal Hwy., Jensen Beach
Call (772) 223-4916 for more information.
BOOMERS AND SENIORS
HEALTH AND WELLNESS FAIR
●
Friday, March 7, 7 a.m. to 12 p.m.
St. Mary’s Episcopal Church, Parish Life Center
701 E. Ocean Blvd., Stuart
Call (772) 288-5848 for more information.
PROSTATE FORUM
●
For more information on upcoming Martin Memorial health
Thursday, Feb. 21, 4:30 to 6:30 p.m.
Robert and Carol Weissman Cancer Center,
501 E. Osceola St., Stuart
Call (772) 223-5945, ext. 3736, to schedule
an appointment—reservations required.
Saturday, March 1, 10 a.m. to 12 p.m.
Indian River Community College
St. Lucie West Campus
Core Communities Room
500 N.W. California Blvd., Port St. Lucie
Call 1-866-361-HOPE (4673) to RSVP.
Winter 2008 For Your Health 15
10
Enlist support
from loved ones
Martin Memorial
Connects Patients with
Family and Friends
A
strong support system is a
critical element of good health.
During joyous or challenging
moments in life, sharing your thoughts,
hopes, and worries with friends and
family is a healthy way to release
emotion and remain connected.
FREE CARINGBRIDGE SERVICE
In an effort to connect patients with
loved ones near and far, Martin Memorial has partnered with CaringBridge, a
free, not-for-profit, easy-to-use Internet
service developed to keep friends and
family informed during important life
events, including medical treatment,
childbirth, rehabilitation, adoption, and
end-of-life care.
After completing the quick registration, families can sign in at any time to
post journal entries and photos for their
caring community. In minutes, families
can easily create a secure CaringBridge
Web page. This
allows the family to focus their
energy on the person in need of healing.
Visitors who are provided the Web site
address and password can read updates
and post messages of love and support.
“CaringBridge can help Martin
Memorial make a profound connection
with patients, bringing families together
through a powerful medium,” says Lisa
McCluskey, director of marketing
communications.
STRENGTH FROM SUPPORT GROUPS
In addition to CaringBridge, Martin
Memorial hosts a number of support groups every month to connect
members of the community interested
in giving or receiving support, encouragement, and education regarding
diagnoses such as cancer, cardiovascular
disease, and stroke.
For Your Health is published four times a year by Martin Memorial Health Systems,
P.O. Box 9010, Stuart, FL 34995-9010. © 2008. All rights reserved.
For Your Health and its graphic representation are trademarks. Reproduction without
permission is strictly prohibited. No material in this issue may be reproduced without
written permission.
A Little Help from
Your Friends
If you or a loved one is receiving care at Martin Memorial,
you can begin connecting with
relatives and friends today
through CaringBridge. Visit
www.mmhs.com and click
on “CaringBridge.”
To learn more about joining
a Martin Memorial support
group with others who have
the same medical condition,
visit www.mmhs.com and
click on “Calendar of Events.”
All articles in For Your Health are written and edited by professionals in healthcare
communications and reviewed for accuracy by appropriate specialists. For Your Health
does not promote any form of medical treatment, nor does it encourage the selfmanagement of medical problems. It is meant to supplement, not replace, the advice
and care of healthcare professionals.
Nonprofit Org.
P.O. Box 9010
Stuart, FL 34995-9010
5300M
U.S. Postage
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Martin Memorial
Health Systems