Be a healthier you
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SHAKE IT OFF! No more body shaming — embrace a happier, healthier you
ways to prepare for pregnancy
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plus: THE TRUTH ABOUT FITNESS TRACKERS
| LEARNING TO LOVE HEALTHY EATING 4/20/16 9:38 AM
HEALTH TIPS
Preconceived Notions Prep your body.
In your head, you know the color scheme for the nursery and your top five names for a boy and a girl. But while you may be eager to start trying for a baby right now, there are a few preconception items to check off your to-do list first. Try this three-step plan to prep for pregnancy:
You want to make sure your body is at a healthy weight, says Pamela Hodges, MD, an OB/GYN with Baptist Health Medical Group. “Being in a normal weight range will help with the process of ovulation and being able to become pregnant.”
Check the medicine cabinet.
“If you’re on any medications except vitamins, they should be reviewed by a healthcare provider before you try conceiving,” Dr. Hodges said, in case any could cause birth defects. Start taking a prenatal vitamin with folic acid.
Breathe deeply.
“Stress has been shown to change your ovulation pattern and, of course, ovulation is the basis for becoming pregnant.” Find a way to destress, such as exercise, meditation or therapy.
CLOUDY WITH A CHANCE OF MIGRAINE
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Call 270.575.2918 to talk to a registered nurse 24/7 about any health concerns.
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PHOTOS BY THINKSTOCK
cause light and sound sensitivity, nausea and even vomiting. To help combat the symptoms, Dr. Grubbs recommends staying well hydrated when inclement weather is approaching, taking lowdose anti-inflammatory medications (such as naproxen or ibuprofen) and scheduling an appointment with your physician for more specialized treatment options if your symptoms continue. PHOTOS BY THINKSTOCK
Spring is the start of tornado season in Kentucky. Unfortunately, stormy weather and barometric changes can trigger migraines, warns Baptist Health Medical Group neurologist John Grubbs, MD. “Changes in humidity and temperature, as well as storms and dry and dusty conditions, may be migraine triggers,” Dr. Grubbs said. “Drops in the barometric pressure may cause blood vessels to expand or contract, which produces the headache.” Migraines can involve intense throbbing and last from a few hours to a few days. Some
HEALTH TIPS
GET Savvy
ABOUT SHADES FITNESS TRACKERS:
THE GOOD, THE BAD
They seem to be on wrists everywhere. But is a fitness tracker the magic bullet you need to achieve better health?
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Pros
IT’S EASY. A fitness tracker (surprise!) tracks a number of things automatically, including steps taken, calories burned and sleep quality. IMMEDIATE FEEDBACK. You’ll know exactly how many steps you’ve taken, which allows you to adjust your activity level. IT MAKES YOU MOVE. Sit still too long and it will vibrate.
Cons
IT CAN BE INACCURATE. If it’s not calibrated correctly, or if yours isn’t great at tracking something other than walking and running (such as strength training), you could be pinning your fitness hopes and dreams on false data.
PHOTOS BY THINKSTOCK
PHOTOS BY THINKSTOCK
RISK OF OVEREATING. If it tells you you’ve burned 500 calories, you might be less likely to turn down that second piece of cake. The Bottom Line: A fitness tracker can give you the jolt you need to get moving. But before you buy one, figure out what your goals are and then find the gadget that best fits them.
You know what the sun’s ultraviolet rays can do to your skin, so just imagine what they can do to your eyes. The answer: everything from crow’s feet to cataracts. That’s why sunglasses are crucial to protecting your peepers. Here’s how to find the right pair. UV protection: Make sure you see a sticker saying they block 99 to 100 percent of both UVA and UVB rays. The fit: They shouldn’t be touching your lashes or sliding down your nose. The right pair will line up with your brow. Side-to-side shade: The more area they cover the better, which is why wraparound shades are one of your best bets.
DIY SALTY SWAPS
The debate continues, but most experts agree that lowering your salt consumption is key to lowering your blood pressure. The trouble is, most of the sodium you’re getting isn’t coming from the saltshaker. Prepackaged, processed foods such as bread, lunch meat and condiments can do a number on your daily intake. So what can you do? Swap these three storebought salty culprits for healthier DIY versions.
What’s for Dinner?
Don’t panic, just head to BaptistHealthforYou.com to find delicious recipes that can help lower your cholesterol level and your risk of heart disease.
Instea Store- B d of o u g ht Marinade Spice rub using 2 Tbsp. chili powder and 2 tsp. each of garlic powder, cumin and paprika Salsa
Make It Yourself
Tomatoes, onion, jalapeño, cilantro and lime juice Salad dressing Olive oil, lemon juice, pepper and garlic
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Bikini bodies. Juice cleanses. Losing your tummy weeks after giving birth. No matter where you look, unrealistic expectations for health and fitness abound. Time to find your own personal path to wellness and just ...
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Shake
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essages about diet, exercise and weight are everywhere, from the pages of glossy magazines to your home pages on Facebook and Instagram. Just look to the celebrity world, where coming out as a size 8 is an act of bravery. Sports Illustrated cover girl Kate Upton has been called a “squishy brick,” and Jennifer Lawrence was once deemed “too womanly” to star in The Hunger Games.
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But it’s not just unreachable celebrity body perfection we’re after anymore. Thanks to social media, we can now obsess over our peers’ regimens on display. There’s the fitness-loving friend who posts videos of her 6 a.m. cross-training sessions. The pal who snaps photos of his daily run, rain or shine. The acquaintance who tweets, “Nothing tastes as great as being skinny feels!” Research has shown that the barrage of negative-body messages takes a toll: More women report feeling bad about their bodies than ever before, and researchers point to social media as a cause. You soak up these messages, thinking that if you’re not doing an
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To learn about medical and surgical options for weight loss and sign up for a free seminar, visit BaptistHealthWeightLoss.com.
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extreme workout or aren’t prepared to totally overhaul your diet, why bother? You don’t try, because you already feel you can’t possibly do enough. Now is the time to shake it off — to let go of that warped vision of diet and exercise. Now’s the time to set goals for your own positive, realistic journey to better health.
LOSE WEIGHT, ONE POUND AT A TIME
For some reason, adages that we use in other situations such as “every little bit counts” and “you’ve gotta start somewhere” don’t seem to apply when it comes to working toward a healthy weight. But in truth, small changes count for a lot. Try these baby steps: 1. EAT AT HOME. People who cook at home consume less sodium, sugar and fat and eat more reasonable portions, studies show. 2. MAKE TRADES. To cut calories, go for skim milk instead of whole milk in your latte, skip cheese on a sandwich or use mustard instead of mayo. 3. KEEP A FOOD JOURNAL. Something as simple as writing down what you eat and drink each day could help reduce the number of calories consumed, research suggests. Being aware of what you’re eating — and how much — can help you discover places to make better food choices. 4. SET GOALS AND IDENTIFY NONFOOD REWARDS. If you go for an afterdinner walk three times this week, buy yourself a new book or download an album you’ve been wanting. Or if you get through the week without buying candy from the vending machine at work, take a weekend off from your least favorite chore — a little dust isn’t the end of the world.
WALK BEFORE YOU RUN
Real fitness, to many of us, conjures images of marathoners, CrossFit junkies and models with perfectly chiseled abs. But what “fit” looks like is different for everyone, and you don’t have to resemble a professional athlete — or even your 10K-running neighbor — to be strong and healthy. Here’s how: 1. GET UP AND MOVE. Try a 15- or 20-minute walk around the block. A highintensity workout takes planning and determination. A neighborhood walk? Not so much. 2. STRETCH MORE. Increasing flexibility and your range of motion helps reduce back pain and avoid injury. Feeling more limber may encourage you to become more active. 3. DON’T BE AFRAID OF STRENGTH TRAINING. The phrase might sound intimidating, but in practice it doesn’t have to mean pumping iron. Try pushups against a wall, or get a set of 5-pound weights or a resistance band. Google a few beginner routines, and give it a go. 4. EXERCISE WHILE YOU SOCIALIZE. Do you and your friend like to meet for a big brunch? This weekend, try a lighter breakfast and a walk in the park. Or take a Zumba or hip-hop dance class. You can giggle together if you feel a little silly, and you’ll get a great workout.
COVER PHOTO AND PHOTO TO THE LEFT BY AGEFOTOSTOCK
LOWER THOSE NUMBERS
It can be disheartening to have high cholesterol or blood sugar readings at your annual checkup. It might feel impossible to get into the recommended ranges, but it’s not. 1. IMPROVE YOUR CHOLESTEROL by focusing on healthier fats, such as salmon, avocado, walnuts and olive oil. Choose leaner cuts of meat and lowfat dairy. Limit fried foods, cookies and crackers to decrease your trans fat consumption. 2. LOWER YOUR BLOOD SUGAR AND YOUR RISK OF DIABETES by looking for places to trade your white bread and pasta for whole grains rich in fiber. Find nonstarchy vegetables you like and try to save sweet treats for special occasions. 3. ADD CARDIO. Start each day with five minutes of jumping jacks, lunges and squats — and then increase it to 10 minutes. Small changes will make you feel better, and may lead to bigger changes. Start today.
PEARS VS. APPLES
If you would describe your body as apple-shaped, meaning you carry more of your weight around your midsection, be aware that research shows you’re more at risk for coronary artery disease. That’s a buildup of plaque in the coronary arteries that can lead to heart attacks and heart failure, says Baptist Health Medical Group cardiologist Brian Lea, MD. An apple shape “can be quantified by the waist-to-hip ratio,” said Dr. Lea. “To calculate, divide your waist circumference — the smallest circumference of the natural waist, typically just above the navel — by the hip circumference, measured at the widest part of the hip.” An appleshaped body will have a waist-to-hip ratio greater than 0.9 inches in men and 0.85 inches in women. The risk arises because apple shapes harbor what’s called visceral fat, or fat positioned around the vital organs of your body, such as the liver, heart and pancreas. This type of fat can prevent your organs from functioning as well as they should, which can lead to stroke and heart attacks. Individuals with pear-shaped bodies, where more weight is found around the hips instead of the waist, are at a lower risk for heart issues since their waist is typically narrower. Women should strive for a waist no greater than 35 inches in circumference while men’s waists should stay under 40 inches. Research shows that shaving even one inch off your waist can make a difference in your heart health.
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apples to oranges?
How much do you know about the health benefits of fruit? Quiz yourself at BaptistHealthforYou.com.
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f the word diet conjures up images of kale salad, you’ve got to find better inspiration. Believe it or not, healthy eating can be something you learn to love. Once you nix the sodium-filled processed foods and replace them with real, whole, fresh foods, your taste buds will take on a transformation. But, to make this switch, you have to find healthy foods you love, not just healthy foods you’re supposed to love (no offense to kale).
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Plan Ahead
Experts agree that planning your meals ahead of time will help you stick to a healthy diet. Why not try outlining your meals for a week — breakfast, lunch, dinner and snacks — and see if that helps you stay on track? The U.S. Department of Agriculture’s Choose MyPlate helps you build an eating plan while incorporating the five major food groups: fruits, vegetables, grains, proteins and dairy. Here are some yummy food ideas from Dr. Quintero and the Academy of Nutrition and Dietetics that can be part of your daily menu plan:
Snack attack Preportion raw veggies into small bags in your fridge so they’re graband-go ready. Try red bell peppers, cucumber slices or whole radishes. Anytime breakfast To add a serving of vegetables to your day, grab a variety of leftover veggies from your fridge and sauté in a skillet with a touch of olive oil. Beat egg whites and combine for a fluffy veggie omelet. Craving carbs? Try a baked potato topped with salsa and low-fat cheese. It’s all the satisfaction of french fries with a fraction of the fat. Sweet treat Choose wholegrain bread and wraps for your sandwiches. When a sweet craving hits, try almond or peanut butter on a wrap with sliced strawberries. You’re getting protein and fruit — good work!
PHOTOS BY THINKSTOCK
First off, you need to make sure you’re eating at least three meals a day, says Baptist Health Medical Group weightloss surgeon Paige Quintero, MD. “Your metabolism — that elusive force that can make or break your journey to a healthy weight — is triggered by eating breakfast.
If you rise at 8 a.m., but fail to eat your first meal until noon, you have missed out on stimulating your metabolism for four hours of the day.” Metabolism is the process your body uses to turn food into energy. That’s why skipping breakfast can make you feel sluggish and tired, leaving you susceptible to temptation for a quick sugar fix.
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Smoothies To get a morning dose of fruit, try a smoothie. Peel and slice a banana. Freeze overnight. In the morning, blend with fresh strawberries and low-fat yogurt.
BAPTIST HEALTH
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find a food plan you love
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IN SEASON
LETTUCE GIVE THANKS E
ver since the first head was grown in John Bibb’s garden in Frankfort, around 1865, Kentuckians have been on the Bibb lettuce bandwagon. And what’s not to love? It has a mild flavor, and just one cup delivers more than half your daily amount of vitamin K. It’s not too shabby in the vitamin A and folate departments, either. Plus, it’s the best-looking lettuce around. (Is it lettuce or a flower?) Its wide leaves seem to be grown with sandwiches in mind, and they’re strong enough for lettuce wraps. This spring, spice up your salad routine with this very adult recipe that incorporates another Kentucky treasure: bourbon.
Kentucky Bibb Lettuce Salad: Bibb, Peaches and Pecans Serves: 8 | Calories per serving: 334 (including vinaigrette)
Bourbon Vinaigrette
8 c. torn Bibb lettuce (two to three medium heads)
⁄3 c. apple cider vinegar
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4 c. trimmed watercress
1 Tbsp. light brown sugar
4 large peaches, peeled and sliced 1 small red onion, halved and thinly sliced 11⁄2 c. toasted pecans 4 oz. blue cheese, crumbled
PHOTOS BY THINKSTOCK
ALL IMAGES BY THINKSTOCK
Directions Combine first five ingredients in a large bowl. Top with crumbled cheese and drizzle with dressing.
Simply salads
TIP Try pears instead for a different taste and texture.
3 Tbsp. bourbon 2 tsp. Dijon mustard ⁄4 tsp. salt
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⁄2 tsp. freshly ground pepper
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⁄3 c. canola oil
LOOKING FOR SOMETHING LIGHTER? Try a low-calorie balsamic dressing, which pairs deliciously with peaches and pecans.
Directions Whisk together first six ingredients in a medium bowl. Add canola oil in a slow, steady stream, whisking constantly until smooth.
Check out the wellness section of our blog, BaptistHealthforYou.com, for more lettuce recipes, including lettuce wraps and the popular mason jar salads.
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Nonprofit Org US Postage PAID Columbus WI Permit No. 62
2601 Kentucky Ave. Paducah, KY 42003
CONNECT WITH US: BaptistHealthPaducah.com
FEATURED IN THIS ISSUE
NEED A DOCTOR? Go to BaptistHealthPaducah.com. Pamela Hodges, MD OB/GYN page 2
Brian Lea, MD cardiology
John Grubbs, MD neurology
page 5
page 2
Paige Quintero, MD weight-loss surgery page 6
NOW PART OF THE BAPTIST HEALTH FAMILY Timothy E. Shiben, MD
Russell W. Carter, DO Pamela Reed, MD
Rick McCombs, MD
Bluegrass Gastroenterology is now Baptist Health Medical Group Bluegrass Gastroenterology, offering prompt, personalized care for the esophagus, stomach, liver and colon, along with treatment for inflammatory bowel disease. All four physicians are board-certified gastroenterologists and provide care for patients in our region in offices on the Baptist Health Paducah campus.
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Monday-Friday, 8 a.m.-5 p.m. For an appointment, call:
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2605 Kentucky Ave., Suite 202 • Paducah, KY 42001 BaptistHealthMedicalGroup.com
Flourish is published three times a year by the Marketing office of Baptist Health. Designed and produced by MANIFEST LLC. Flourish makes every effort to ensure that the information it contains is medically accurate and up to date. All material is for informational purposes and is intended to complement, not substitute for, the advice of your physician. Before trying any medical treatment or changing your present routine or program, consult with your physician, who can discuss your individual needs, symptoms and treatment. For more information, contact Catherine Sivills, Regional Marketing & Public Relations manager, at Catherine.Sivills@BHSI.com or Baptist Health, 2501 Kentucky Ave., Paducah, KY 42003.
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