Spring 2016 Kentuckiana

Be a healthier you

S P R I N G 2 016

SHAKE IT OFF! No more body shaming — embrace a happier, healthier you

ways to prepare for pregnancy

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plus: WEATHER AND MIGRAINES

| WHAT’S KEEPING YOU FROM BEING YOUR HEALTHIEST?\ 4/20/16 10:12 AM

HEALTH TIPS

Call the Midwife! (for pregnancy tips) You’ve already discussed the color scheme for the nursery and your top names for a boy and a girl. But before you start trying, complete this three-step plan to prep for pregnancy, courtesy of Emily duBois Hollander, a certified nurse midwife at Baptist Health Louisville:

Strive for an ideal body weight.

“Maintaining a BMI, or body mass index, between 18.5 and 25 prior to pregnancy will help with your ability to conceive,” Hollander said. “As little as a 5 percent change in weight has been shown to increase fertility.”

Move it.

“Physical exercise promotes healthier lifestyles, healthier pregnancies and healthier babies. Cardio three or four times per week for at least 30 minutes a day, as well as weight-bearing and muscle-building exercises, promotes healthier pregnancies,” Hollander said.

Head to the vitamin aisle.

Taking a prenatal vitamin with folate, or folic acid, is one of the most important ways to reduce birth defects. Start taking it at least a month before you get pregnant, Hollander adds.

THE WEATHER-

MIGRAINE

CONNECTION

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Learn to head off migraines at BaptistHealthforYou.com.

BAPTIST HEALTH

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PHOTOS BY THINKSTOCK

k Asking your doctor about medication such as triptans, which, taken at the first sign of a migraine, can significantly reduce symptoms. k Avoiding over-the-counter medications, if possible, as they can cause rebound (also called medication-overuse) headaches, Dr. Vallabhuni says. k Staying hydrated (drink water!), getting plenty of sleep, keeping stress under control, eating healthy foods and avoiding food triggers that can cause migraines, such as cheese, MSG, bananas and ice cream. Dr. Vallabhuni also recommends trying meditation or prayer.

PHOTOS BY THINKSTOCK

Spring is the start of tornado season in Kentucky. The stormy weather and change in barometric pressure can trigger migraine headaches, says neurologist Madhuri Vallabhuni, MD, of Baptist Health Medical Group in the Baptist Health Eastpoint office.

Migraines can involve intense throbbing and may last from a few hours to a few days. Some cause light and sound sensitivity, nausea and even vomiting, so it’s no wonder patients are desperate for relief.

Dr. Vallabhuni says other weather changes that can trigger these headaches include extreme heat or cold, bright sunlight and high humidity. To combat the symptoms, she recommends: k Keeping a headache diary to see what weather triggers your migraine. k Monitoring weather changes and staying indoors during extreme weather.

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

SPRING 2016

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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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Find help with medically supervised weight loss at BaptistHealthWeightLoss.com.

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BAPTIST HEALTH

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COVER PHOTO AND PHOTO TO THE LEFT BY AGEFOTOSTOCK

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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.

HOW CRASH DIETS HARM YOUR HEART Fad diets don’t just make you hungry and grumpy. Whether you try the cabbage-soup diet, a juice cleanse or another regimen that promotes speed over health, severely restricting your calories can have serious effects on your heart, says Baptist Health Medical Group cardiologist Rebecca McFarland, MD, who has offices in La Grange and Louisville.

“Crash diets can cause heart arrhythmias due to changes in potassium and magnesium levels. They can also cause dizziness due to fluctuating blood pressure,” Dr. McFarland said. Being severely malnourished — a possible consequence of crash dieting — can lead to cardiomyopathy, an abnormal heart condition that can result in heart failure.

And interestingly, repeated crash dieting can lead to weight gain, adds Baptist Health Medical Group cardiologist Shanker Chandiramani, MD. “Yo-yo dieting can lead to significant loss of essential nutrients — electrolytes like sodium, potassium, calcium, copper — making it extremely dangerous to vital organs and your immune system,” said Dr. Chandiramani, who has offices in Louisville and Carrollton.

A better plan: Don’t force your body into rapid weight loss. Both doctors agree: Healthy weight loss is one to two pounds a week. “This is best achieved by decreasing saturated fat, decreasing sugar consumption, increasing water consumption and maintaining a diet with lean protein sources, fresh fruits and vegetables, and whole grains,” Dr. McFarland added.

SPRING 2016

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what’s your health

roadblock?

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Find out what’s keeping you from reaching your health goals

WE WANT TO BE THE HEALTHIEST VERSION OF OURSELVES, but too often, we just can’t seem to make it happen. It’s easy to blame, say, doughnuts, but the truth is, everyone has his or her own challenges to eating a nutritious diet and getting adequate exercise.

What is your health roadblock?

Find out by circling the answer that describes you best.

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A happy hour with friends followed by a loaded pizza. d Three hours of binge-watching that new show everyone’s talking about. e Your favorite yoga class followed by a bubble bath.

On the days you get a good workout in …

Your morning typically starts with … a

The breakfast drive-thru menu.

Checking your email while making the kids’ lunches. c Hitting the snooze button on your alarm clock three times because you stayed up past midnight again. d Talking yourself out of working out.

Seriously, you’ll start tomorrow. e A 30-minute jog and bowl of oatmeal with fruit.

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b c

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d e

You don’t feel guilty when you reach for an office doughnut.

You stress that it wasn’t long enough to really “count.”

You hope it helps you fall asleep that night.

Does walking to your car fall into the “good workout” category?

You’re pleased that you continue to get stronger and more fit.

How’s your energy level? a

b c

d e

It depends on when you last had sugar.

Thanks to adrenaline, you go about 100 miles per minute all the time.

Exhausted in the morning, energized at night — which means you’re still up at 12:30 a.m.

Sluggish. You wish you had more pep in your step.

Pretty good! Especially mornings when you’ve made it to the gym.

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Find more healthy living tips at BaptistHealth forYou.com.

Today was a great day. How do you reward yourself? a

IF YOU ANSWERED MOSTLY B’S: Your roadblock is stress. “Because of responsibilities and demands on time,

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people may feel they don’t have time to engage in healthy behaviors,” said Dr. Christensen, who has an office at Baptist Health La Grange. Bump caring for yourself to the top of the list.

IF YOU ANSWERED MOSTLY C’S: Your roadblock is bad habits. Be it stresseating, smoking or a habit of staying up all night watching Netflix, you need to set a new routine. Write down your goals for new healthy habits.

IF YOU ANSWERED MOSTLY D’S: Your roadblock is a lack of exercise. “Small and simple steps can go a long way to improve your energy and health,” Dr. Christensen said. “Making a commitment to exercise just five minutes a day, like taking a brisk walk or stretching, can start you on a path.”

IF YOU ANSWERED MOSTLY E’S: What roadblocks? You’re a health and fitness rock star!

PHOTOS BY THINKSTOCK

IF YOU ANSWERED MOSTLY A’S: Your roadblock is food. It will help to plan ahead, says Baptist Health Medical Group primary care physician Tannika Christensen, MD. “Reward yourself with a bubble bath instead of ice cream after a long day. Or invigorate yourself with a walk instead of a caffeinated soda.”

BAPTIST HEALTH

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ALL IMAGES BY THINKSTOCK

Homemade double-fudge brownie with vanilla ice cream, coming right up! b Maybe you’ll get a manicure — next week. Tonight you have to help your kids with their homework and do a load of laundry.

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.

SPRING 2015

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Nonprofit Org US Postage PAID Columbus WI Permit No. 62

4000 Kresge Way Louisville, KY 40207

CONNECT WITH US: BaptistHealthLouisville.com • BaptistHealthLaGrange.com

FEATURED IN THIS ISSUE

Emily duBois Hollander, APRN nurse midwifery page 2

Madhuri Vallabhuni, MD neurology page 2

Rebecca McFarland, MD cardiology page 5

FITNESS FIVE SCREENINGS

Weekdays Baptist Health Eastpoint, 2400 Eastpoint Parkway, Louisville Schedule a 30-minute screening to gauge your 10-year risk for coronary artery disease. Six-hour fast recommended.

Cost: $35. Details and appointments: 502.897.8888.

SMART NUTRITION FOR BUSY PEOPLE

Tuesday, May 10, 6 p.m., Charles & Mimi Osborn Cancer Center, 4003 Kresge Way, Louisville Gather meal ideas and menu planning tools from a dietitian to help you enjoy a healthy lifestyle.

Details, registration: 502.897.8131.

Registration: $25. Details: Janet Warren, 502.225.6711 or JWarren@HopeHealthClinicKY.com.

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TOTAL JOINT REPLACEMENT CLASS Monthly day and evening classes, Baptist Health Louisville

knee or hip replacement.

Details: 502.897.8131.

WEIGHT-LOSS SURGERY

Evening and weekend sessions, Baptist Health Louisville and Baptist Health La Grange Physician-led weightloss surgery seminars.

Details, registration: BaptistHealthLouisville.com or 502.897.8131.

WEIGHT-LOSS SUPPORT GROUP

Third Thursday monthly, 6–7 p.m., Baptist Health Louisville Education Center Details: 502.897.8264.

LIVING WELL WITH DIABETES SUPPORT GROUP

Third Thursday monthly, 7 p.m., Baptist Health La Grange Conference Room, 1025 New Moody Lane

BEAT THE PACK SMOKING CESSATION CLASS Day and evening sessions offered regularly at Baptist Health Louisville

Free five-week smoking cessation program includes peer support, self-help support and medication therapy education in 30-minute sessions. Register: BaptistHealthKentucky.com

SAFE-SITTER CLASSES Baptist Health Louisville and Baptist Health La Grange Friday, June 17, 9 a.m.–4 p.m.

Youths ages 11 to 14 learn basic child care skills. $75 fee. Details and to register for Louisville: 502.897.8131. Details and to register for La Grange: 502.222.8563.

Learn how to manage your diabetes to live life to the fullest.

Details: 502.222.8563.

BOTTOM PHOTOS BY THINKSTOCK

Sponsored by Baptist Health La Grange and the Hope Health Clinic Saturday, June 4, 8:30 a.m.

The Rawlings Group, 1 Eden Parkway, La Grange

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Tannika Christensen, MD family medicine

NEED A DOCTOR? Call 502.897.8131

Mark Your Calendars

HEALTH, HOPE, HOMETOWN 5K RUN/WALK

Shanker Chandiramani, MD cardiology

For those interested in scheduling or contemplating total

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 Julie Garrison, Regional Marketing and Public Relations manager, at Julie.Garrison@BHSI.com or Baptist Health, 4000 Kresge Way, Louisville, KY 40207.

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