Baptist Health Flourish - Paducah (Winter 2016)

Be a healthier you

W I N T E R 2 01 6

Energize!

ways to give yourself a winter makeover

steps to prep for cold weather

plus: THIS YEAR, NO FLU FOR YOU!

| WINTER’S TOP CALORIE BURNERS

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 flu-free streak — and you could be one of them. Nurse practitioner Lori Lipinski, APRN, with Baptist Health Paducah’s Calvert City Clinic shares the top ways to prevent the flu this winter: 1. 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 Lipinski. Wash, then wash again.

2. Keep your sniffles on the couch. This is good news for people who need a day off, bad news for workaholics. 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. If you’re sick, stay home.

Where to Get a Flu Shot

The Calvert City Clinic offers flu shots. Call 270.415.7780.

Try Baptist Express Care locations and Prime Care in Paducah for after-hours and weekend flu shots.

3. Don’t be afraid of a little shot. “The single best way to prevent the flu is to get vaccinated each year,” said Lipinski. Anyone 6 months old and up can get the vaccine, though 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.

WINTER WORKOUTS

If the repetitiveness of working out — lift the weight, lower the weight, repeat — is killing your enthusiasm for exercise, it’s time for a reset. Luckily, it’s winter.

“Working out outside during winter will burn more calories simply because we need to move faster to stay warm. It also results in getting more sunlight and having fun,” said Baptist Health Paducah

dietitian Beth Mueth, RD. And while being active and getting heart rates up is most important, it doesn’t hurt that you’re burning a few calories, too. Below, five favorite calorie-burning winter activities:

Ice-Skating

306

Shoveling Snow*

Skiing

AVERAGE CALORIES BURNED IN 1 HOUR (150-POUND PERSON)

340

408

*No one’s favorite activity, but a great calorie burner!

2 BAPTIST HEALTH

Sledding

468

Ice Hockey

544

COVER: PAUL BURNS/GETTY IMAGES; THINKSTOCK (2)

ACTIVITY

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.

4 BAPTIST HEALTH BAPTIST HEALTH

Get Trim (Yes, You!)

Need help losing weight?

Attend a free weight-loss seminar, Tuesday, Feb. 2, 6–8:30 p.m., in the Heart Center auditorium.

Details: 270.575-8462.

WEEKLY WORKOUT CHECKLIST

VER

Sometimes you can become so focused on less-than-toned arms or a paunchy stomach that you concentrate all of your workout energy on your trouble spots.

Truth is, the rest of your body would like some attention, too. A full-body workout is key not just for slimming down, but also for better cardiovascular health.

Regular exercise can also give you a boost of energy, said Paige Quintero, MD, Baptist Health Medical Group bariatric (weight-loss) surgeon.

“Exercise is a tremendous tool for raising a person’s baseline metabolism, and this is why, in addition to the calories it burns while you’re doing it, it will give you more energy overall.”

Below, a weekly workout checklist from Dr. Quintero. See if you can check off all of them each week.

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).

✔

HEART

✔

UPPER BODY

✔

LOWER BODY

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).

✔

Start with 20 minutes of walking, five days a week, then increase the time to 60 minutes per day.

Integrate four to five strength-training exercises a day. For your upper body, use weights that are challenging, but don’t strain your body to a point of pain, and do bicep curls and tricep extensions.

Holding those same weights, do squats and lunges. Try three sets of 15.

CORE

Crunches (where you only lift your upper back, not your entire back, off the floor) or planking (hold 30 to 60 seconds) are great for building core strength.

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WINTER 2016

learning to

chill

Your cold-weather survival kit

BRRRRR!

The average lows in Paducah range from 26 to 29 in January and February. In addition to stocking up on blankets and firewood, here are three strategies for combating winter’s emotional and physical challenges.

FIND YOUR MOTIVATION

Many of us struggle to get excited about working out on dark winter mornings, including Baptist Health Medical Group cardiologist Michael Faulkner, MD. “I find that if I am able to work out with a friend — to keep us both accountable — it seems easier to stay motivated.” Dr. Faulkner said working out in a gym and seeing others staying active can push you as well. If all else fails, there’s bribery. Promise yourself a hot chocolate if you exercise for 30 minutes. After all, chocolate is a source of antioxidants.

Learn more about the health benefits of hot chocolate (really!) and find a recipe to make your own at BaptistHealthforYou.com.

SEEK OUT THE SUN

“I usually get a touch of the ‘winter blues’ with the cold temperatures and early sunsets,” said Dr. Faulkner. “I often find that I go into work before the sun comes up and come home after it has gone down.” He suggests staying as active as you can, especially outdoors, when the sun is up. Open your curtains; keep light coming in. And be social — connect with people who can provide support when you’re feeling down. (See “The Great Winter Makeover,” pgs. 4–5, for more on combating the blues.)

SHOVEL SAFELY

DRESS CODE Hypothermia can sneak up on you — when you get too cold, your thinking may become fuzzy, which prevents you from realizing something’s wrong. Baptist Health Paducah cardiologist Michael Faulkner, MD, offers these tips for proper cold-weather clothing: • LAYER “If you have a warm, long-sleeve first layer, covered by something like a sweatshirt, then a warm jacket, the upper body should be well-covered.

For the lower body, a pair of thermal pants (for example, long underwear), followed by a pair of sweatpants or jeans.”

• WINDPROOF “Windproof gear will help repel wind and moisture.”

• HEADGEAR “Probably the most important parts of the gear are a good, warm pair of gloves and a hat that covers the ears.”

THINKSTOCK

Roughly 28,000 people visited emergency rooms in 2013 for injuries related to shoveling snow or removing ice. The problems arise when sedentary people attempt to quickly clear entire driveways. “This can lead to back problems, muscle problems — not to mention increase the risk of a heart attack,” said Dr. Faulkner. Check with your doctor before shoveling if you have existing heart problems. If you experience shortness of breath or dizziness, stop.

To avoid back strain, use a shovel you can maneuver easily. Keep your back straight and bend your knees, lifting with your legs. Avoid bending at the waist. Clear large drifts in pieces.

Also, make sure your boots have good traction.

Sneakers or athletic shoes are no match for ice.

6 BAPTIST HEALTH

Homemade Hot Chocolate

STEW ON THIS

IN SEASON

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.

SMART AND SAVORY

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.

Need some tips on making healthy meals?

Kathy West, RN, certified diabetes educator, can offer some free advice. Call 270.575.2282.

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WINTER 2016

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2601 Kentucky Ave. Paducah, KY 42003

CONNECT WITH US: BaptistHealthPaducah.com

FEATURED IN THIS ISSUE

NEED A DOCTOR? Go to BaptistHealthPaducah.com.

Lori Lipinski, APRN family medicine page 2

Beth Mueth, RD weight-loss program

Paige Quintero, MD weight-loss program

page 2

page 5

Michael Faulkner, MD cardiology page 6

NOW PART OF THE BAPTIST HEALTH FAMILY John A. Ballert, MD Shawn C. Jones, MD

J. Randall Resser, MD

Purchase ENT is now Baptist Health Medical Group Purchase ENT offering prompt personalized care for the ears, nose and throat along with allergy and audiology services. All three physicians are board certified in otolaryngology (head and neck surgery), and Dr. Ballert is board certified in facial plastic and reconstructive surgery. The physicians and staff provide care for the region’s patients, including Union City, Tenn.

SERVICES • • • •

Allergy Audiology CT Scan ENT, head and neck surgery

• Facial plastic and reconstructive surgery • Ultrasound

Monday-Friday, 8 a.m.-5 p.m.

Appointments: 270.408.4368

2605 Kentucky Ave., Suite 601 • Paducah, KY 42001 BaptistHealthMedicalGroup.com • PurchaseENT.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 routine1or program, consult with your physician, who can discuss your individual needs, symptoms and treatment. For more information, contact Catherine Sivills, Regional Purchaseyour ENT present Ad 7.7x6.indd 10/20/15 3:28 PM Marketing & Public Relations manager, at Catherine.Sivills@BHSI.com or Baptist Health, 2501 Kentucky Ave., Paducah, KY, 42003.