Spring 2016 East

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

| BACK PAIN EXPLAINED 4/20/16 10:09 AM

HEALTH TIPS

planning for

parenthood Clue in your doctor.

You’ve already picked out the color scheme for the nursery and have a list of favorite names for a boy and a girl. Before you start trying, complete this three-step plan to prep for pregnancy, from Dana Marie ScottFinley, DO, an OB/GYN with Baptist Health Medical Group in Lexington:

“A preconception visit to a healthcare provider is an important step,” Dr. Scott-Finley said.

“The visit can identify potential concerns and address them prior to pregnancy.”

Start on those prenatals.

Vitamins are important.

Make sure you’re taking folic acid, which can go a long way in preventing birth defects once you conceive.

Be the healthiest version of you.

Now is the time to lose excess weight to help with conception and avoiding complications, Dr. Scott-Finley says.

Getting in shape can be a team effort with your partner.

IS IT AUTISM?

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To learn about autism treatment, call 606.528.2149. A doctor’s referral is needed.

PHOTOS BY THINKSTOCK

DON’T PANIC. Any of these things happening once or twice is normal, but if these signs are repeatedly present for four to six weeks, you should talk to your child’s pediatrician. “Anytime parents have concerns, they can bring them up in their well-baby checkups,” Combs said.

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PHOTOS BY THINKSTOCK

Parents naturally worry about their kids’ milestones.

When will he start talking? Why hasn’t the crawl turned into a walk?

Increased attention on autism is prompting many parents to search for signs of the disorder. Dayla Saylor Combs, a registered nurse and rehabilitation liaison with Baptist Health Corbin, says children with autism might exhibit the following signs: k Doesn’t respond to his or her name by 12 months k Isn’t pointing at objects to show interest by 14 months k Doesn’t play “pretend” games, such as peekaboo or patty-cake, by 18 months k Avoids eye contact and prefers to play alone k Exhibits delays in speech and language skills k Repeats words or phrases over and over k Is upset by minor changes in schedule k Flaps hands, bangs head or spins excessively

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?

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

It Off!

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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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COVER PHOTO AND PHOTO TO THE LEFT BY AGEFOTOSTOCK

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Measure your waist circumference risks at BaptistHealthforYou.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.

BAD APPLES If you would describe your body as apple-shaped, meaning you carry more of your weight around your midsection, research shows you’re at higher risk for heart attacks, stroke, type 2 diabetes and high blood pressure.

Why’s that? Blame visceral fat, which is fat positioned around the vital organs of your body, such as the liver, heart and pancreas, says Baptist Health Medical Group cardiologist Atul Chugh, MD. “The fat plays an adverse role in the function of these organs … which can lead to stroke and heart attacks,” he said.

Pear-shaped bodies, on the other hand, which have a lower waist-to-hip ratio, are at a lower risk for heart issues since the waist is typically narrower.

But do you have control over which fruit your body decides to model itself after? Not really, Dr. Chugh says. “There’s certainly a predisposition to have a certain shape, but the distribution of fat can be controlled. What you can work on is to decrease your waist circumference.”

Women should strive for a waist no greater than 35 inches in circumference, and men should stay under 40 inches.

Losing even one inch off your waistline can make a difference in your heart health, research shows. Your first step, says Dr. Chugh, should be to talk with a dietitian to help you review your diet and make changes.

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Spine problems can be sneaky — they don’t always show up as discomfort in your back

THEY’RE THE KIND OF SYMPTOMS you’re tempted to ignore at first. Oh, that feels like a cramp in my leg. I probably pulled something at the gym. I must be getting up there in age.

Don’t be too dismissive, especially if the discomfort persists or worsens.

Pain is the body’s way of saying that something has gone awry. Spine surgeon James Rice, MD, who is on the medical staff at Baptist Health Richmond, says spine problems don’t always show up in your back. Look out for signs in these areas, too: “The same symptoms occurring in your upper extremities may be a sign that there is an issue with the cervical spine,” the portion of your spinal column in your neck, Dr. Rice said.

If you experience sudden or unrelenting pain in your neck, or if using your arms and hands is more challenging than it once was, it may be spine-related.

Your Legs

“If someone is having radiating pain down the leg — a burning or ‘electric’ type pain — numbness or tingling, it may be an indication that there is an issue with his or her lumbar spine,” the part of the spine that supports your torso, Dr. Rice said. Pain there is most often caused by muscle strains. But other conditions can be to blame, including degenerative disk disease, a herniated disk and osteoarthritis.

Red Flags

The Doc’s Rx

Though having an issue with your spine sounds serious, sometimes, treatment may simply be rest and relaxation until your back can heal.

Dr. Rice says other treatments include at-home exercises, physical therapy, chiropractic care, medication — such as nonsteroidal anti-inflammatory drugs, steroids or muscle relaxers — or an injectable medication. If your back pain persists, see your doctor.

3 WAYS YOU’RE STRESSING YOUR BACK

Back stretches can help. Learn more at BaptistHealth forYou.com.

PHOTO BY THINKSTOCK

Spine surgeon James Rice, MD, on the medical staff at Baptist Health Richmond, points out some common actions that can hurt the back: k Lifting improperly. “Lift with your knees and hips bent while keeping your lower back straight,” Dr. Rice said. Also, don’t rotate or twist your back while lifting something heavy. k Ignoring your core. Your back and abdominal muscles (your core), need to be worked out just as much, if not more, than any other body part. Strengthening this area will help support the back, protect the spine and prevent back pain. k Poor posture. Listen to your mother and sit up straight. Slouching puts more weight than necessary on your neck and upper back, which can cause back pain and headaches.

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More urgent and concerning symptoms include weakness in the extremities, such as “foot drop,” when you can’t lift the front part of the foot, as well as difficulty with arm strength, and bowel or bladder incontinence.

“The cause of these issues may be a herniated disk, osteophyte, which is a bone spur, or stenosis,” when open spaces in the spine narrow.

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ALL IMAGES BY THINKSTOCK

Your Hands, Arm and Neck

IN SEASON

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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.

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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

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11⁄2 c. toasted pecans 4 oz. blue cheese, crumbled

PHOTO BY THINKSTOCK

ALL IMAGES BY THINKSTOCK

3 Tbsp. bourbon 2 tsp. Dijon mustard ⁄4 tsp. salt

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⁄2 tsp. freshly ground pepper

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Directions Combine first five ingredients in a large bowl. Top with crumbled cheese and drizzle with dressing.

putting on a bib

TIP Try pears instead for a different taste and texture.

⁄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.

More tasty recipes can be found in “Beyond the Fence: A Culinary View of Lexington.” Proceeds benefit the Baptist Health Foundation Lexington cancer program. Call 859.260.4499 to find out where it’s available.

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Nonprofit Org US Postage PAID Columbus WI Permit No. 62

1740 Nicholasville Road Lexington, KY 40503

CONNECT WITH US: BaptistHealthLexington.com • BaptistHealthRichmond.com • BaptistHealthCorbin.com

FEATURED IN THIS ISSUE NEED A DOCTOR? Call 800.923.2762 (Corbin)

855.224.5465 (Lexington)

Dana Marie Scott-Finley, DO

Dayla Saylor Combs, RN

OB/GYN page 2

rehabilitation page 2

859.625.3795 (Richmond)

Atul Chugh, MD

James Rice, MD

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cardiology

spine surgery

Mark Your Calendars BAPTIST HEALTH CORBIN Basic Med Camp

Sunday, May 29–Friday, June 3 Sunday, June 12–Friday, June 17 Baptist Health Corbin Rising high school juniors or seniors can broaden their healthcare knowledge, including observations and hands-on exercise. Fee: includes lodging, meals, transportation. Details, register: 606.682.3725 or DHardin@BHSI.com.

Advanced Med Camp

Sunday, July 24–Friday, July 29 Baptist Health Corbin Fee: includes lodging, meals, transportation.

Details, register: 606.682.3725 or DHardin@BHSI.com.

Diabetes Support Group

Monthly, Mondays, June 13, July 11, Aug. 8, Sept. 12, 7–8 p.m.

Baptist Health Family Fitness, 440 W. Cumberland Gap Parkway, Corbin Free. Details: 606.523.8549.

Diabetes Smart Outpatient Classes

Tuesday and Thursday: June 14 and 16, July 19 and 21, Sept.

20 and 22: 9 a.m.–noon Saturday, Aug. 20: 9 a.m.–4 p.m.

Baptist Health Family Fitness 440 W. Cumberland Gap Parkway, Corbin A physician’s order and preregistration are required for the American Diabetes Association certified program. Most insurance accepted with precertification if required.

Preregister: 606.523.8602 Details: 606.523.8549.

BAPTIST HEALTH LEXINGTON Safe Sitter

BAPTIST HEALTH RICHMOND Diabetes Education

Thursdays, June 16, June 30, Aug. 4 Tuesday, July 26 Each session 9 a.m.–4:30 p.m.

Baptist Health HealthwoRx Fitness & Wellness Center, 161 Lexington Green Circle, Lexington A daylong baby-sitting instructional program designed for boys and girls ages 11–14.

Fee: $85. Register: BaptistHealthLexington. com or 859.260.6357.

GirlwoRx

July 11–15 and July 18–22 1–5 p.m. daily Baptist Health HealthwoRx Fitness & Wellness Center, 161 Lexington Green Circle, Lexington Girls ages 12–14 learn and practice healthy eating and exercise plans and earn Safe Sitter certification.

Fee: $125. Register: BaptistHealthLexington. com or 859.260.6357.

Monthly Baptist Health Education Center, Harper Square, 2150 Lexington Road, Suite A, Richmond Details: 859.625.3167.

PACA Junior Hostess Style Show A Midsummer Night’s Run

Saturday, Aug. 13 Downtown Lexington

Sunday, June 5, 1:30 p.m.

Keen Johnson Building, Eastern Kentucky University, Richmond Details: 859.625.3675.

Race-day events include 1 Mile Fun Walk/Run, Fastest Kid in Town (sprints for children ages 3–12) and a 5K race.

Details: 859.260.6945.

45th Annual PACA Charity Ball

Celebration of Care

Prepared Childbirth Classes

Friday, Aug. 26, 6:30 p.m.

Keeneland Entertainment Center, Lexington Baptist Health Foundation Lexington fundraiser benefiting cancer patients and services. Cocktail reception, dinner, silent auction and music.

Sponsorship or ticket information: 859.260.2569.

Saturday, June 18, 9 p.m.

EKU Center for the Arts, Richmond Details: 859.625.3675.

Saturdays, July 9 and Aug. 20 8 a.m.–4:30 p.m.

Baptist Health Richmond Education Center, Harper Square, 2150 Lexington Road, Suite A, Richmond Details: 859.625.3218.

Flourish is published three times a year by Baptist Health’s Marketing office. 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 Ruth Ann Childers, Regional Marketing and Public Relations manager, at RChilders@BHSI.com, 859.260.6254 or Baptist Health, 1740 Nicholasville Road, Lexington, KY 40503.

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