Be a healthier you
W I N T E R 2 01 6
Energize!
ways to give yourself a winter makeover
steps to a weatherproof workout
plus: THIS YEAR, NO FLU FOR YOU!
| NEW REASONS TO MIND YOUR MIDDLE
HEALTH TIPS
FIGHT THAT FLU! Getting the flu doesn’t have to be an annual rite of passage. We all know people who brag about their decade-long flufree streak — and you could be one of them. Baptist Health Medical Group Primary Care physician Shalonda Newcomb, MD, shares her top three ways to prevent the flu this winter: TREAT EVERY SURFACE WITH SUSPICION. Influenza viruses can live on hard surfaces (like doorknobs) for 24 to 48 hours — and up to 72 hours when those surfaces are wet. If you touch those surfaces and then touch your mouth, nose or eyes, the flu’s got you. “Frequent hand-washing is key to preventing the spread of the flu,” said Dr. Newcomb. Wash your hands, then wash them again.
WHERE TO GET YOUR FLU SHOT
Baptist Health Express and Urgent Care clinics in Madisonville, Hopkinsville and Powderly offer no-appointment flu shots, including evening and weekend hours.
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KEEP YOUR SNIFFLES ON THE COUCH. “I know that this can be a hard thing to do when you are working and providing for your family,” said Dr. Newcomb. “But your boss would prefer it, honestly, unless he or she wants to get sick, too.” You can spread the flu for five to seven days after becoming sick and, unfortunately, a day before symptoms appear, meaning you could pass it on before you even know you’re sick.
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DON’T BE AFRAID OF A LITTLE SHOT. “Even though there are strains of the flu that aren’t in the vaccine, it is still good to get the flu shot,” said Dr. Newcomb. Anyone 6 months old and up can get the vaccine, although you shouldn’t get it if you’re already sick, if you’re immunocompromised or if you’ve had an adverse reaction to the vaccine.
To see into the future of your health, you might want to look at your waist. Some research indicates waist circumference can predict possible health risks better than your BMI (body mass index). The reason: Abdominal fat is linked to certain chronic diseases, and a change in BMI may not accurately reflect an increase or decrease in fat concentrated around the waist. If you tend to collect more fat around your waist than your hips, you are at a higher risk for cardiovascular disease and type 2 diabetes. For women, a waist circumference of more than 35 inches indicates an increased risk; for men, it’s 40 inches. High risk? Senior Physical Therapist Scott Stevenson, PT, CHT, with Baptist Health Madisonville Sports Medicine & Rehabilitation, says it’s time to find motivation to get moving. “The biggest motivation comes after exercising for a period of time and noticing the improvements in your life,” he said. “I would recommend joining one of our excellent fitness centers to get in those winter workouts.” He also suggests recruiting a friend: “It’s that extra boost to get out of the house.”
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COVER: PAUL BURNS/GETTY IMAGES; THINKSTOCK (2)
GUT CHECK
HEALTH TIPS
SWEET SWAP
MIDWINTER MOODS
Whether it’s a Valentine’s Day treat or just your Saturday night dessert ritual, small changes can make your indulgences healthier. Try these three sweet swaps.
When winter comes blustering in, it can do a number on your mood. A shortage of sunshine can lead to some serious winter blues and even seasonal affective disorder, or SAD, a type of mild to moderate depression that affects roughly 6 percent of the population (northern states have higher rates). Those with this type of depression may notice irritability, loss of interest, fatigue, increased carbohydrate cravings and weight changes. On the bright side, SAD is treatable. Here are three options to discuss with your doctor: • LIGHT THERAPY is what it sounds like. Those experiencing SAD might find relief by spending at least 30 minutes a day in front of a light box, which mimics intense sunlight. It’s often the first treatment option. • ANTIDEPRESSANTS may be used in conjunction with light therapy or on their own. • Some people find that PSYCHOTHERAPY alone or alongside medication and light therapy provides relief.
HAPPY MEALS
THINKSTOCK (2)
Go light on the coffee and stock up on popcorn to stave off SAD. Learn more about foods that fight winter depression at BaptistHealthforYou.com.
Instead Of
Eat
Because
Milk chocolate
Dark chocolate
The phytochemicals found in dark chocolate may help prevent heart disease. It’s a win-win.
Banana split
Frozen yogurt with fruit
You’ll cut the calories and fat, and still get fiber and antioxidants. Just watch that portion size.
Cupcake
Strawberry shortcake
These berries are packed with vitamin C. Plus they offer potassium, manganese and folate (a B vitamin). Choose angel food cake over pound cake.
CAN COLD BURN FAT? Possibly. One study found that what happens in your muscles when you shiver is similar to what happens when you exercise. When you shake and shudder because of that icy blast of air, your body releases a hormone (irisin) that fi res up your brown fat — the kind responsible for torching calories. Still, the answer to the obesity epidemic probably isn’t weekly polar bear plunges. For now, the smart way to lose weight is that old tried-and-true formula: healthy diet + exercise.
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WINTER 2016
T.S. Eliot said that April is the cruelest month, but we beg to differ. January, February and March are the true doozies. Time to put down the TV clicker and give yourself a winter makeover.
THE GREAT WINTER
MAKEO A
fter the fun of the holidays, winter can really get to you. Cold weather, dark days and the neighbor who refuses to remove the plastic reindeer from his front yard create a perfect storm of winter doldrums. We’re here to help with 11 simple (honest!) ways to keep energized until the first daffodils of spring.
MAKE OVER YOUR DIET
Downsize the mac ’n’ cheese. The refined carbohydrates found in pasta, potatoes and bread — foods you crave in the winter — supply only a temporary sugar high. And long term, those calories will pack on the pounds. Make mac ’n’ cheese a side dish and fill most of your plate with leafy salads and veggies. (Mmm, cumin-roasted carrots.)
Power up with poultry. Proteins — found in meats, seafood, eggs, beans — help you feel full and lose weight, and even fight the blahs as they trigger the release of chemicals that improve alertness. The trick is to get at least 25 to 30 grams of lean protein per meal to fill you up and keep you from guzzling carbs. Meet some friendly fats. The omega-3 fatty acids in whole foods such as salmon, halibut, tuna, eggs, flaxseed and walnuts fight the kinds of inflammation linked to depression. Salmon crusted in walnut pesto? Perfection. Drink up. Water, that is. Fatigue and sluggishness are two signs of dehydration, which isn’t just a summertime issue. In the winter you’re less likely to notice that you’re low on fluids.
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your bed bio
ENERGY CHEATS
Are you battling insomnia, or feel like you just aren’t getting enough sleep? A sleep study may be the ticket. Learn more from the Baptist Health Sleep Center, 270.825.5918.
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hen the midafternoon drowsies kick in, energy pills and grande double-shot espressos may sound tempting, but are they safe? Baptist Health Medical Group cardiologist T. Mark Stanfield, MD, breaks it down:
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MAKE OVER YOUR WORKOUT
March! If the last time you were physically active was high school gym class, this one’s for you. As little as 10 minutes of exercise can help lift your mood and improve energy. Put on some music and march around the house; find Beyoncé on YouTube and mimic her moves.
Take it outside, part 1. A blast of cold air can be invigorating. Layer up — start with a moisturewicking material next to your skin; if you’re out after dark, outer layers should be reflective — and run around the block. Bonus: Working out in the cold burns extra calories (yes!). Dim the lights. Breathe. Meditation or prayer can improve immunity, spike energy and lower stress. Studies have shown meditation actually remodels gray matter in areas of the brain responsible for learning, memory and compassion. Start with as little as 10 to 15 minutes a day; check out the Sattva app for beginner tips (free on iTunes).
MAKE OVER YOUR LIFESTYLE
SNOW ANGEL: PAUL BURNS/GETTY IMAGES; THINKSTOCK (3)
Take it outside, part 2. In some people, reduced daylight hours trigger seasonal affective disorder (see “Midwinter Moods,” page 3). Spending time outside can help, and sunlight prompts the production of vitamin D, low levels of which have been linked with mood disorders. Hit the stacks. Self-improvement books, podcasts and websites are no joke. They’re just as beneficial for people with severe depression as they are for the more moderately depressed. Yahtzee! Plan a game night, host a potluck or just gather everyone for a movie and hot chocolate. People who have strong social connections tend to live longer and are happier than those who are more isolated. Catch your zzz’s. Those 5 p.m. sunsets trigger an earlier release of melatonin, the hormone that tells you it’s time for bed. Set yourself up for sleep success by exercising regularly, limiting alcohol (too much disrupts slumber) and shutting down your phone or tablet at least an hour before bed (blue light from digital screens can keep you awake).
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CAFFEINE Increases alertness, but overdoing it can also cause anxiety, impair motor skills and even induce panic attacks, said Dr. Stanfield. NERGY PILLS AND DRINKS E “Caffeine and sugar are the primary ‘energy’ components of these,” he added. Many include supplements that have not been studied or approved by the FDA. PRESCRIPTION STIMULANTS Typically used to treat adult ADHD, drugs like Adderall and Ritalin generally give a higher level of alertness than caffeine, Dr. Stanfield said. But many also run the risk of aggravating high blood pressure, heart problems and mental health issues, especially if the drugs are abused. If you must choose one energy enhancer, Dr. Stanfield said caffeine carries comparatively low risk of side effects. However, the safest way to increase energy should come as no surprise: “Get more sleep. Try for seven to eight hours a night. A short 20to 30-minute nap can also help you get through the day.”
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WINTER 2016
winterize your
workout A 4-step plan to keep focused on fitness despite the season
W
inter can try to sabotage your best intentions. Planning on a morning jog? Winter says stay under the covers. Trying to eat healthy? Winter says steaming bowls of pasta are a better call. Hibernating in a pasta cocoon isn’t going to get you any closer to your fitness goals. Come spring, that sweatshirt will have to come off, so you might as well get ready.
STEP
MOTIVATE YOURSELF Kathy Edwards, ACE-GFI, CPT, fitness coordinator at Baptist Health Madisonville, said the first step is finding your motivation. “Schedule something in the spring or summer that you will want to look great for — a trip, a wedding, a class reunion, a family gathering — something that can keep you motivated through the winter,” Edwards said. You can also set an attainable but large-scale goal, such as running a 5K road race or taking an ambitious hike. It may also be smart to talk with a fitness pro who can help you set some goals, she added.
STEP
TALK TO YOUR DOC “It is always a good idea to see your healthcare provider when starting an exercise program.” This is especially important if you have asthma, heart problems or Raynaud’s disease — a condition that limits blood circulation to extremities in response to cold or stress.
STEP
GET PREPPED A little prep goes a long way when performing outdoors. “When heading out in the cold, always warm up your muscles first,” Edwards said. “Cold temperatures make your body less flexible and could result in injuries.” Dress in layers so that when your body heats up you can peel off a layer and replace it when you get chilly again. A scarf is more than an accessory — you can drape it over your mouth and nose to heat the air going into your lungs. And remember your mom’s advice about always wearing a hat. Fifty percent of your body heat is lost from an uncovered head. Finally, pay attention to weather and wind chill. Know the signs of frostbite (a prickly feeling in the skin, or numbness) and hypothermia (shivering, dizziness, confusion, nausea). “If the temps drop below freezing or the wind chill is extreme, think about taking a break or choosing something indoors.”
STEP
MAKE IT FUN There’s no reason to confine your workouts to the indoors. “When exercising in the cold, your body is burning more calories by trying to keep warm,” Edwards said. There are plenty of outdoor choices for exercise — skiing, ice-skating, walking, running, snowboarding — and ways to make it fun. “Play with the kids and make snow angels, have a snowball fight, build an igloo, go sledding.” The American Heart Association recommends 30 minutes a day of vigorous exercise five times a week, but the type of activity is up to you. “Exercising during the winter is as important as exercising in the summer,” Edwards said. “It’s not only invigorating, but it will pump you up and leave you wanting more.”
LEARN THE SECRET FORMULA
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THINKSTOCK
Check out the Fitness Formula near you with locations in Madisonville, Dawson Springs, Princeton and Hopkinsville. Learn more at BaptistHealthMadisonville.com or call 888.263.9681.
IN SEASON
STEW ON THIS Kentuckians are passionate about their burgoo recipes. Try this version at your next winter get-together
HOLLY A. HEYSER/PHOTO.HOLLYHEYSER.COM
A
cozy fire, a pair of warm boots and a hearty stew are must-haves for any Kentucky winter. Every part of the country has its go-to stew (chowder in New England, gumbo in New Orleans); for us it’s burgoo. Depending on the cook, the dish might contain beef, veal, mutton, chicken, rabbit, pork — or a combination. Every Burgoo should cook for region seems to have its hours to allow the meat own take on what makes to become tender, the good burgoo, so don’t be flavors to meld and afraid to get creative. Try the stew to thicken. this version with pork Start early! and beef and spice it up to your heart’s content.
TIP
Burgoo Serves: 8 to 10 | Calories per serving: 393 to 491
2 Tbsp. vegetable oil 2 lbs. pork tenderloin (cut into large pieces) 2 lbs. stew beef (cut into large chunks if it’s not already) 1 medium onion, chopped
MAKE IT HEALTHY Substitute chicken breasts or thighs for the beef to cut saturated fat. (At Step 4, remove chicken bones and tear meat into small pieces.)
3 cloves garlic, thinly sliced 1 green pepper, chopped 1 carrot, chopped 1 c. okra, chopped ¼ head white or green cabbage, chopped 2 ribs celery, chopped 2 c. beef broth 2 c. vegetable broth 1 14-oz. can crushed tomatoes
MAKE IT HEALTHIER Use sweet potatoes instead of regular potatoes to add vitamins A and C, calcium and more fiber and to reduce the calories.
4–5 new potatoes (or 1 large potato), cut into chunks 1 c. canned or frozen lima beans 1 bag frozen corn (approx. 10 oz.) 2–3 Tbsp. Worcestershire sauce Salt and pepper for seasoning Hot sauce to taste 1. Season meat with salt and pepper. Add oil to a large stew pot and heat to medium high. Brown meat on each side; remove. 2. Add onion to pan and sauté four to five minutes, adding garlic toward the end. Toss in green pepper, carrot, okra, cabbage and celery and cook for an additional four to five minutes.
3. Return meat to pot with vegetables; add broths and tomatoes. Simmer covered for two hours. 4. Remove meat and cut into bite-sized pieces. Return meat to pot. 5. Add potatoes and cook for 45 minutes. 6. During the last 10 minutes of cooking, stir in lima beans and corn. Taste and season as necessary. Serve with bread.
smart and savory
Delve into more delicious winter delights with recipes at BaptistHealthforYou.com
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WINTER 2016
Nonprofit Org US Postage PAID Columbus WI Permit No. 62
900 Hospital Drive Madisonville, KY 42431
CONNECT WITH US: BaptistHealthMadisonville.com
FEATURED IN THIS ISSUE Need a doctor? Call
270.825.5100. Shalonda Newcomb, MD primary care page 2
Scott Stevenson, PT, CHT physical therapy
T. Mark Stanfield, MD cardiology page 5
page 2
Kathy Edwards, ACE-GFI, CPT fitness page 6
Mark Your Calendars DIABETES CLASSES
Second, third and fourth Thursdays monthly 8:30–10:30 a.m. Baptist Health Medical Group, Building B, fifth floor 200 Clinic Drive, Madisonville. A free three-class series for coping with diabetes. Details, registration: 270.825.7377 JANUARY CLASS DATES, TOPICS Thursday, Jan. 14 Diabetes 101: What It’s All About Facing Foods: Nutritional Management of Diabetes Thursday, Jan. 21 Diabetes Medications, Fighting Fat Managing Cholesterol and Dietary Fat Thursday, Jan. 28 Dining Out with Diabetes & Stress Management
BOSOM BUDDIES CANCER SUPPORT GROUP
MS SUPPORT GROUP
Monthly, Mondays: Jan. 18, Feb. 22, March 28, April 25, 6 p.m. Baptist Health Medical Group,
Details: 270.639.5679 or 270.635.1178
CANCER SUPPORT GROUP Third Wednesday of each month, 3 p.m. First Christian Church 1030 College Drive, Madisonville Open to all cancer patients, survivors and caregivers. Details: 270.825.5813
HEART FAIR
February 2016 Free screenings for glucose, cholesterol, carotid and valve disease plus info and giveaways. Details: BaptistHealthMadisonville.com
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 Kristy Quinn, Marketing and Public Relations coordinator, at Kristy.Quinn@BHSI.com or Baptist Health, 900 Hospital Drive, Madisonville KY, 42431.
THINKSTOCK (2)
Third Monday of every month 5:30 p.m. Covenant Community Church 1055 N. Main St., Madisonville For breast cancer survivors. Details: Stephanie Oakley 270.339.1178
FEBRUARY CLASS DATES, TOPICS Thursday, Feb 11 Diabetes 101: What It’s All About Facing Foods: Nutritional Management of Diabetes Thursday, Feb. 18 Diabetes Medications, Fighting Fat Managing Cholesterol and Dietary Fat Thursday, Feb. 25 Dining Out with Diabetes & Stress Management
8th floor, Faull Room 200 Clinic Drive, Madisonville Support and encouragement for those with MS.