Twin Tiers Health by Bradford Publishing

february 2015

A SPECIAL SUPPLEMENT TO

HEALTHY HABITS How to use diet to supplement your workout routine

february 2015

Dr. Adil Al-Humadi joins Olean Medical Group

Exploring natural remedies

Little-known food contributors to heart disease

Local hospitals facing hurdles in changing healthcare regulations

Is GLUTEN-FREE the way to be?

Cardiac rehab at Jones Memorial Hospital

What to do when beginning an exercise regimen

Healthy habits

Olean Family YMCA Continues Certified Diabetes Prevention Program

Popular Health Myths debunked

Healthier ways to cook comfort foods

Cole Memorial Says February is Love-Your-Heart Month

9 ways to eat better now

Medical officials: Area residents should be cautious in shoveling snow

february 2015

Dr. Adil Al-Humadi Exploring joins Olean natural remedies Medical Group OLEAN, N.Y. — Olean Medical Group CEO Daniel Strauch announced that Dr. Adil Al-Humadi has joined the Medical Group as of Jan. 1. “We are very pleased to have the opportunity to work with Dr. Adil Al-Humadi,” Strauch said. “He is a compassionate physician and a skilled surgeon. We worked closely together to jointly recruit a new colorectal surgeon, so that Dr. Al-Humadi’s specialty will continue to be served in the community.” Dr. Al-Humadi is boardcertified in colorectal surgery. He will work closely with Dr. Raj Jeganathan, who recently joined Olean Medical Group (OMG) after having completed his fellowship in colorectal surgery at Thomas Jefferson University Hospitals in Philadelphia. His office is on the second floor of OMG’s principal office on Main Street in Olean. Dr. Al-Humadi will remain in his office at the Medical Arts Building on West State Street in Olean. His phone number and fax number will remain the same but billing will now be coordinated at OMG’s main office in Olean. “I am very pleased to be joining Olean Medical Group after successfully operating my practice for 40 years,” said Dr. Al-Humadi. “It is terrific to have a new, talented colorectal surgeon in the area to work with me. I plan to eventually transition my practice to Dr. Jeganathan and I am satisfied that my patients will be in very good hands.” Dr. Al-Humadi came to Olean in 1974 after having completed a colon and rectal surgery fellowship at Buffalo General Hospital. He is an active member of the staff at Olean General Hospital, a clinical assistant professor of surgery at

the State University of New York at Buffalo (SUNY) and a volunteer teacher for the University Residency Program. Dr. Al-Humadi is a board member and past treasurer of the Iraqi Medical Sciences Association. He was Chairman of the Bylaws Committee of National Arab American Medical Association. He has had numerous publications for various medical journals, conducted many invited lectures at medical conferences, along with various poster presentations. Born in Baghdad, Iraq, Dr. Al-Humadi is one of the founding fathers of the Islamic Society of the Southern Tier and was the Islamic School principal for many years. He was instrumental in building a new mosque in Allegany, and he is an active member of the Interfaith Association, attending many interfaith groups in the area. Dr. Al-Humadi lives in Olean with his wife, Jehan. They have four children: a son who is an orthopedic surgeon at Olean General Hospital; a daughter who is a lawyer in Baltimore; and two other sons in medical school.

As prevalent as prescription medications are, all-natural remedies for common illnesses and conditions are still a viable alternative to prescription medications for many people. But are these all-natural options safe? In 2011, Apple founder Steve Jobs lost his battle with pancreatic cancer. Reports indicate that Jobs, a devout Buddhist, delayed surgery and other traditional treatments for almost a year while he participated in holistic treatments for the cancer. Some of these included juice fasts, bowel cleansings, acupuncture, herbal supplements, and even a vegan diet. Eventually, Jobs had surgery, but some experts feel he waited too long. Although conventional care is often an effective means to treating illnesses and other conditions, there are many doctors who agree that implementing natural remedies at times can be safe and effective. Furthermore, not all natural remedies are without

Nervousness and anxiety

merit, and some traditional medicines are actually derived from natural, plant-based ingredients themselves. According to surgeon and author, Dr. Walter C. Thompson, “Herbal medicine is safe because it’s natural. After researching the literature, one can truly say that, at the very least, herbal medicine is safer than conventional drugs.” Those thinking about incorporating natural remedies into their health regimen can consider the following options in the chart provided. Many natural foods are effective in preventing and fighting cancer as well. Although natural remedies can be effective, it’s important for pregnant women to avoid any herbs and plant supplements until discussing the risks/benefits with their doctors. Also, some natural remedies can interact with prescription drugs or increase their potency, so it’s important to talk to a doctor about any plans.

Antibiotics

Itchiness

Try lettuce, chamomile, valerian, and rose petals.

Witch hazel, jewelweed and aloe vera are effective.

Infections

Feminine issues

Honey has long been used to heal and as an antibacterial and antifungal remedy.

Parsley, basil and goldenseal can alleviate symptoms associated with menstruation.

Oregano and garlic are purported to have antibiotic qualities and can fend off harmful bacteria.

Pain relief

Use omega-3 fatty acids, green tea, ginger root, and tumeric.

february 2015

Little-known food contributors to heart disease Red meats, hydrogenized oils — these are the foods we associate with heart disease and high cholesterol. But a few other things many people eat rather frequently could be contributing to future heart problems. White pasta and breads Researchers have found that eating a diet high in refined grains, including those in most store-bought pastas and white breads, can double the risk of heart disease. These foods are

those that have a high glycemic index, or GI. Foods with a high GI quickly release sugar into the bloodstream. Doctors have found a correlation between high GI and heart disease, mainly in women, according to research at the University of Milan. The study questioned 32,578 women and 15,171 men. Those who consumed the largest concentration of high GI foods were 2.24 times more likely to develop heart disease than those with the lowest. Nutritionists advise that, when

choosing grain products, it is important to select those made from whole grains. Not only do these products provide the nutritional benefits of whole grains, including fiber, they also help reduce cholesterol and the risk for heart disease. Sugary items While many people associate sugary snacks, beverages and sugar itself with dental decay or unnecessary calories, these items also impact cholesterol levels. The average American eats the equivalent of 21 teaspoons of added sugar a day, which is two to three times the amount they should, according to an article in the Journal of the American Medical Association. Researchers found that individuals who consumed the most sugary products had the lowest HDL, or good cholesterol, and the highest blood triglyceride levels. Eating large amounts of sugar can then be a major risk factor for high cholesterol and heart disease. In its 2010 guidelines, the American Heart Association recommended limiting added sugar in the diet to no more than 100 calories a day for most women and 150 calories for most men. That’s 6 teaspoons for women and 9 for men. To put

those guidelines in perspective, consider that a 12-ounce can of soda has between 8 and 10 teaspoons. In addition, many processed foods contain sugar even if sugar’s inclusion seems foolish. Some restaurants and food manufacturers have admitted to adding sugar to foods — especially those geared to children — to make them taste better and be more appealing. Therefore, sauces, ready-made dinners and other items may have sugar, and the consumer may not know it without reading the nutrition label. Also, it’s important to note that beverages are the leading supplier of added sugar for many people. Simply reducing the amount of juices, sports drinks and sodas in your diet can greatly reduce sugar consumption.

february 2015

Local hospitals facing hurdles in changing healthcare regulations By Colin Deppen

Special to Twin Tiers Health

Area hospitals are on-board with a new “volume-to-value push” placing greater emphasis on preventive healthcare, but say major change is needed to incentivize and implement the federal reform strategy first. The plan announced by President Obama administration in early February wants to alter the way Medicare pays hospitals and doctors for their services. The goal is to promote and reward better management of chronic disease and lower readmission rates, as opposed to paying hospitals simply for the number of scans or elective surgeries they perform. “Historically, hospitals are all paid for volume,” said Janice Walters, executive director of revenue systems and Cole Memorial Medical Group. “How many patients you see, how many surgeries you perform — that drives your revenue,” she said. And while Cole Memorial has added additional care management and preventive services already, Walters said many of the pay structures in place with insurance providers, like Medicare, have yet to catch up. “We’re still reimbursed based on quantity,” Walters added. “It’s almost an oxymoron. Now, the focus is on quality, but we still have to see a lot of patients to stay afloat.” If the federal overhaul is to succeed, those like Walters say, hospital reimbursement

and payment systems, must fundamentally change, too. The challenge, she said, will be in bridging the gap between “what we’re being pushed to do” and payment reform reflecting that. For now, details of the federal “volume-to-value” drive are far from concrete. The Associated Press reports initial goals of tying 30 percent of payments under traditional Medicare to new models of care by the end of 2016, and up to 50 percent two years after that. The plan also includes a greater emphasis on accountable care organizations — groups of healthcare providers working to coordinate their care of Medicare patients and avoid duplicative services. Also likely is a push for more effective at-home monitoring of patients, with chronic conditions like high blood pressure, to avoid complications resulting in more costly hospital stays. And while the goals are being lauded by healthcare organizations across the four-county region and country, they do so with a measure of apprehension. This is as the industry continues to grapple with significant changes set in motion with the passage of President Obama’s Affordable Care Act. Many describe being financially constrained by the law, nicknamed Obamacare by its critics, and a host of new, heightened mandates in it. “We support the concept of rewarding hospitals for performance. The challenge

is managing through alreadydifficult times as this new era in healthcare unfolds,” said Bradford Regional Medical Center (BRMC) spokesperson Dennis McCarthy. Meanwhile, the Medicare program, serving seniors and disabled people at a cost of $600 billion a year, is facing its own financial hurdles. Long term, the push toward quality care is seen as a way of lowering program costs, in part by reducing the frequency of more tax-dollar-intensive emergency room visits. Steps have already been taken in this direction, including the imposition of new penalties for hospitals exceeding acceptable rates of patient returns. Olean (N.Y.) General Hospital, BRMC, Kane Community Hospital and Penn Highlands Elk have all recently run afoul of the readmission rule, meant to ensure hospitals pay closer attention to patients after discharge. At the institutional level, there are still questions about what the addition of quality care mandates, some likely requiring purchases of

improved diagnostic tools, might actually cost. Cole Memorial President and CEO Ed Pitchford said, “One of the problems with the Affordable Care Act was the delay in paying providers in a way consistent with the goals of the Act.” He’s hopeful the Obama administration’s new proposal signals a move to “accelerate the payment-model changes that we need to redesign our organization and focus on health versus healthcare.” “This is something our hospitals have already adapted to,” said Dr. Gary DuGan, chief medical officer at Penn Highlands. “The healthcare landscape has been changing for the past few years. We are moving toward a system that rewards hospitals for keeping our citizens healthy. That is a good thing for everyone.” (Contact reporter Colin Deppen at c.deppen@bradfordera.com)

february 2015

Is GLUTEN-FREE the way to be? From restaurants to food packaging, it is difficult to escape the gluten-free craze that is sweeping the country. Whether as their own dietary preference or for a specific health reason, many people are eschewing gluten products and leaving other people wondering if they should, too. Gluten is a type of protein that is found in grain products, including wheat, barley and rye, among other carbohydrates. Not all cereals and grains contain gluten, so it’s important to note that gluten and grain are not synonymous. Gluten is not the grain itself, but a component that gives certain grain products their chewy, bending texture. It’s also what contributes

to the rising process of doughs brought on through the kneading of the dough. Gluten is tough, which is why doughs and bagels containing gluten have a dense, thick composition. Products that have gluten removed tend to be sticky and goopy in consistency and without shape. Individuals with a condition called celiac disease cannot properly digest gluten. According to the National Digestive Diseases Information Clearinghouse, celiac disease is an immune disease in which people cannot eat gluten because it will damage their small intestine. The disease is hereditary and, despite millions of confirmed cases, many more people are

unaware that they even have celiac disease. Many other people do not suffer from celiac disease but do experience sensitivity to glutencontaining products — everything from gastrointestinal discomfort to migraines and fatigue. According to experts from the Gluten Intolerance Group of North America, much still remains unknown about gluten sensitivity, but it is clear that gluten sometimes triggers an immune response like an enemy invader in some people today. As a result, many find that avoiding gluten helps mitigate symptoms. Although there are people who have legitimate reasons to avoid gluten, many are jumping on the gluten-free bandwagon simply because they believe gluten could be something evil lurking in their foods. A paper published in the New England Journal of Medicine may be at the root of this newfound fear of gluten. The paper advised that several diseases may have a root cause with gluten. Some of these diseases include: • irritable bowel syndrome • cancer • rheumatoid arthritis • anxiety and depression • dementia • epilepsy • canker sores • anemia The trouble with healthy people removing gluten from their diets is that it can cause some deficiencies. The body actually requires grains to receive the daily recommended value of certain vitamins and nutrients. These include calcium, riboflavin, folate, thiamin, iron, and fiber. Gluten, being a protein, is also a viable protein source for the body. Individuals who are vegetarians often get protein through legumes and grains. Adopting a gluten-free

diet in addition to being vegetarian removes another protein source. While there is no actual danger to eating gluten-free, doctors advise ensuring you’re getting the adequate vitamins and nutrients through other sources to compensate for the lack of nutritional value from grains. Those adopting a gluten-free diet should be careful to read product ingredients to determine if gluten is present. While key words like wheat, oats, barley, and rye indicate gluten, malt and hydrolyzed vegetable protein are also indicators that gluten is in the food. Although most traditional breads are off-limits to those with gluten sensitivity, there are many products being marketed mainstream that are made with rice or potato flour instead. Cereals made from corn and rice are good alternatives to those made with gluten-containing grains. Traditional pastas are also off-limits. People can try substituting rice noodles for wheat noodles in recipes. Gluten is not exclusive to foods, either. Beer contains wheat, so it will also have gluten. Choose wines or other liquors instead. Also, some products, like lip balm, also contain gluten. Therefore, it’s best to be aware of all gluten sources and not assume it is only relegated to foods. Although many people are adopting gluten-free lifestyles, removing the protein from your diet is only medically necessary at this point if you suffer from celiac disease or gluten sensitivity.

february 2015

Cardiac rehab at Jones Memorial Hospital WELLSVILLE — When Vern Larson started cardiac rehabilitation at Jones Memorial Hospital (JMH) in 2002, shortly after having a stent put in, he was skeptical about how much good it would do him. “When I first came, I didn’t think it was going to help me,” he said. “But after a few classes, I noticed an improvement in how I was feeling.” He was feeling so good, in fact, that 13 years later he is still coming in three times a week to exercise and — equally important — socialize with his fellow cardiac rehab participants as well as the nurses and physical therapists. Cardiac rehab at Jones Memorial is a three-phase program that starts when a patient is hospitalized due to cardiac medical problems, including heart attack, coronary bypass surgery, or stable angina. “The program is a collaboration between the patient’s physician, a cardiac rehab team, and a physical therapist,” said Colleen Truax, a cardiac nurse at JMH. “We work as a team with the patient to design a regimen of supervised exercise, risk-factor modification and education about cardiac awareness.” A complete health assessment, including blood work and a stress test, is done to individualize the treatment program. “In this phase, patients make the transition from the hospital back to their usual lifestyle. “We use education to help them learn to identify and modify their lifestyle to reduce their risk factors,” said Truax. The weekly education sessions cover topics including exercise, sex and the heart patient, cardiac medicine, prudent diet, cardiac warning signs, and stress

Photo submitted

Vern Larson enjoying a break from his cardiac rehab workout with cardiac rehab nurse Colleen Truax.

management. A series of riskmodification sessions on weight reduction and smoking also is available. Then on to stage three: independence. Patients can stay at this stage as long as they like, using the rehab gym to exercise and continue their progress under the supervision of the cardiac rehab nurse. This is the stage where Larson, who celebrated his 98th birthday on Feb. 9, has been enjoying for the last 13 years. “Why do I keep coming? It is a lot of fun and I am feeling good,” he said. “It is a great social hour and I have so many friends here now.” He likes the idea of exercising with a nurse close by. “If anything happens, I’m in the right place,” he added. For more information about the cardiac rehab program at Jones Memorial Hospital, call Truax at (585) 593-1100, ext. 5371.

february 2015

What to do when beginning an exercise regimen At the dawn of a new calendar year, many people decide it’s time to turn over a new leaf and shed those extra pounds that accumulated over the previous 12 months. The resolve to lose weight is perhaps never stronger than at the beginning of a calendar year, when the holiday season has passed but those added inches on the waistline remain. Though it’s noble to want to lose weight and improve health, regardless of what time of year it is, there are precautions men and women should take before beginning a new exercise regimen. Visit your physician. It’s best to get a full physical before beginning an exercise regimen. A full physical can reveal if you have any health problems that might limit what you should and shouldn’t be doing at the gym. If anything turns up, your physician can develop a plan of attack for you to address the issue. If nothing turns up, then your doctor will probably give you the green light to go forward with few, if any, limitations. Conduct a self-assessment. Once you’ve visited the doctor and received the go-ahead to start working out, do an honest selfassessment to see where you are in terms of fitness. Walk a mile and time yourself. Do as many pushups and sit-ups as possible, but be careful to stretch and not push yourself. This self-assessment should not be demanding. Instead, the goal is to gauge where you are and how your body feels when doing some simple exercises. Establish your goals. The goal of most people beginning a new exercise regimen is to lose weight. However, there are other incentives as well. For example, some people might be starting to train for a marathon or another sporting event. Whatever the reason, know why you’re getting started, as such goals can help you monitor your progress as the

year goes on. Start slowly. Caution should reign supreme when beginning an exercise regimen. Diving into the deep end at the onset increases the risk of injury, which could limit activity for months to come. First get your body acclimated to exercise, then gradually challenge yourself as you see fit. Leave time to recover. Though it might feel rejuvenating to get back to exercising, it’s important for everyone, but especially those who are just starting, to allow themselves some time to recover. Allow your muscle’s and joints to recover between workout sessions. Frequency of sessions can increase as your body gets acclimated, but at first allow a day or two between sessions so your body can recover. Listen to your body. Exercising after a long hiatus from routine exercise won’t be easy, and your body is likely going to tell you that through certain aches and pains, if not nausea, dizziness or shortness of breath. If any of these symptoms appear, take a break. This could be your body telling you that you’re asking too much and you need to take your foot off the gas pedal for a little while. Consider hiring a professional trainer. Many people are overwhelmed when entering a gym after a long time away. If you find yourself intimidated or simply don’t know where to begin, hire a personal trainer. Many charge by-the-session, so you can learn which machines to use and how to use them after a session or two and then continue working out on your own. If joining a gym as a new member, the gym might offer a couple of complementary personal training sessions. If so, take full advantage of this offer. When beginning a new exercise regimen, don’t forget to let caution reign until your body has adjusted to this healthy lifestyle.

Healthy habits

How to use diet to supplement your workout routine Men and women who have successfully adopted healthy lifestyles know full well that combining exercise with a healthy diet is the key to getting and staying healthy. Simply visiting the gym won’t work if it’s not coupled with a healthy diet. But many people incorrectly assume that a healthy diet is one devoid of taste. That simply isn’t true. In fact, a healthy diet does not necessarily restrict foods, but how frequently some of those riskier foods can be consumed. The following are some of the steps men and women can take to ensure their workouts aren’t losing their effectiveness due to unhealthy eating habits. Start the day off with a healthy breakfast. Many foods make healthy breakfast options, including fruit and whole-grain cereals. Unfortunately, on-the-go men and women often reach for what’s readily available, and what’s readily available isn’t necessarily healthy. Avoid breakfast sandwiches that are high in fat and calories, and avoid eating fried foods for breakfast. For those men and women who prefer to workout first thing in the morning, keep in mind it’s important to eat before working out, even if those workouts are in the wee hours of the morning. Working out on an empty stomach can cause feelings of lightheadedness. In addition, many people are sluggish if they exercise on an empty stomach, which can make workouts less effective. If eating before a morning workout isn’t your thing, consider going with a small snack before beginning your routine. If even that is not ideal, then consider a snack before bedtime. However, this option won’t necessarily prove effective, as your

body might just consume all of the energy this snack provides while you’re asleep. Reassess your snacking habits. If greasy potato chips or sleep-inducing baked goods like brownies are your idea of the perfect snack, then it’s time to reassess your snacking habits. Snacks should not induce sleep, but provide a little extra energy and reduce any hunger pangs. Fresh fruit, yogurt, energy bars, and even whole-grain crackers with a little peanut butter each make for a healthy snack that won’t zap you of valuable energy during the day. Let food help your muscles recover. Some people feel they might negate the positive effects of their workout if they eat immediately after exercising. That’s not necessarily true. In fact, foods that contain protein and carbohydrates can actually help your muscles recover after a workout. Yogurt (Greek yogurt is packed with protein), fruit, dried fruit, and nuts make great postworkout food options, and none will negate the effect of that grueling workout you just finished. In general, the longer you wait to eat after exercising, the longer it will take your muscles to recover. Stay hydrated. Water is an essential part of a healthy diet, and it’s even more essential before, during and after a workout. When exercising, your body will lose a significant amount of water, which can cause the body to dehydrate. Drink water before and after your workout, and don’t forget to focus on staying hydrated during your workout as well. Daily exercise is essential to longterm health. But all those hours in the gym won’t pay off if they’re not combined with healthy eating habits.

february 2015

Olean Family YMCA Continues Certified Diabetes Prevention Program The program, open to qualified community members, significantly reduces the risk of acquiring diabetes for at-risk prediabetics OLEAN, N.Y. — According to the Centers for Disease Control and Prevention (CDC), if the current health trend continues in the United States, one in three American adults will have diabetes by 2050. A diabetes diagnosis can lead to a shorter life expectancy, and an increased risk for serious, lifethreatening health issues. In response to this growing epidemic, the Olean Family YMCA launched a certified, nationally supported Diabetes Prevention Program. The program, endorsed by the CDC, began in the fall of 2014 and is designed to decrease the number of new type 2 diabetes cases while providing prediabetic patients tools for healthy living. New classes begin this month. “We are excited to offer this program for our community,” said Ink Urho-Young, senior wellness director at the Olean Family YMCA. “If you’re at high risk for type 2 diabetes, the YMCA’s Diabetes Prevention Program can help you adopt and maintain a healthy lifestyle that will reduce your chances of developing the disease. This program provides a doable structure to prevent disease and start living healthy. Our second round of classes begins at the end of February, and we still have few openings for this life-changing program.” In Cattaraugus County, 11 percent of adults have been diagnosed with diabetes, the ninthhighest rate in New York state. Equally concerning is the nation’s prediabetes epidemic, which

Photo submitted

The Olean Family YMCA is proud to be the recipient of a grant to fund a nationally certified YMCA Diabetes Prevention Program. Trained lifestyle coaches Margaret Larson (left) and Jane Wolcott (right) meet with YMCA wellness director Ink Young (center) to review paperwork for the upcoming program which is set to launch its second round of classes later this month at the YMCA.

affects nearly 80 million Americans aged 20 or older. Only 11 percent of patients who are considered prediabetic understand they’re at risk. Prediabetic individuals normally have elevated blood glucose levels that aren’t high enough for a type 2 diabetes diagnosis. However, people with prediabetes are at an elevated risk for developing cardiovascular disease — the world’s number one killer — and other chronic conditions. According to the Mayo Clinic, if prediabetes is left without intervention it is likely to turn into type 2 diabetes within 10 years.

Research by the National Institutes of Health (NIH) indicates that programs similar to the YMCA’s Diabetes Prevention Program can reduce the number of new cases of diabetes by 58 percent and up to 71 percent for individuals over the age of 60. Olean’s program is nationally supported by the Diabetes Prevention and Control Alliance, among other national organizations committed to preventing chronic disease. The one-year, communitybased program is led by trained lifestyle coaches in a private, classroom setting. Participants

work together in small groups for 16 weekly sessions, followed by eight monthly sessions, to incorporate healthy eating and moderate physical activity into their daily lives. “This is a great opportunity for at-risk individuals to meet people in the same situation,” said Margaret Larson, a certified personal trainer and trained lifestyle coach at the Olean Family YMCA. “The program offers peer solutions in a private setting that will help individuals but also promote team building.” “I’m very excited to be a part of instilling lifestyle changes and working toward the goal of improving overall health in a group-supported atmosphere,” added certified fitness instructor and trained lifestyle coach Jane Wolcott. In order to qualify for the program, participants must be at least 18 years old, overweight (with a body mass index greater than 25), and at high risk for developing type 2 diabetes. If you’re not sure if you’re at risk, speak with your physician, who can determine your risk through a standard blood test. Medicare and most insurance companies will cover screenings for diabetes. Nationally, more than 19,000 people have participated in the YMCA’s Diabetes Prevention Program, losing on average 4.9 percent of their body weight. For more information about the program, or to find out if you qualify, email InkU@YourYMCA. org or contact the Olean Family YMCA by calling (716) 373-2400.

february 2015

Popular Health Myths debunked Well-meaning parents or grandparents often tell children not to do something with the warning that a serious health implication could result. Kids often take their elders at their word. But some of these warnings bear more truth than others. Here’s the scoop on some of the more common misconceptions.

MYTH:

Swallowed chewing gum stays in the stomach for seven years.

If you keep your eyes crossed too long, they will get stuck that way.

Going outside with wet hair will make you sick.

Covering your head is most important because you lose 75 percent of your body heat through it.

Don’t swim right after eating

While chewing gum cannot be digested and is meant to be chewed and not swallowed, accidentally swallowing a piece here and there won’t cause major issues. That’s because the gum will simply pass through the digestive system whole and come out with stool. If a large amount of gum is swallowed in a short period of time, then there could be issues, including constipation and intestinal blockage in children.

The muscles in the eye are just like any muscles elsewhere in the body. Although they may tire and get sore, they are relatively resilient and can take a lot of wear and tear. Crossing your eyes may tax these muscles, but you won’t do any permanent harm. Rest assured that crossing the eyes will not leave them stuck that way.

Although you will feel colder stepping outside with a part of your body wet, it won’t make you more susceptible to catching a cold. Researchers at the Common Cold Research Unit in England once tested a group of volunteers who were given the cold virus. One half of the group stayed in a warm room, while the others took a bath and stood wet in a hallway for a half hour. The wet group didn’t catch more colds than the dry.

This calculation is more for an infant whose head makes up a greater percentage of his or her body. In an adult, the figure is closer to 10 percent. Heat can escape from any exposed area of the body. Therefore, it is helpful to bundle up all areas of the body when spending time outdoors in the cold weather.

The basis of this mantra is that when digesting food, the digestive system pulls blood away from the muscles and the idea is that you could cramp up and drown. While you may have less energy to swim vigorously, chances are you won’t be so weak as to drown. Although many health myths prevail, knowing the truth can help parents educate their children better about which behaviors are safe and which are risky.

february 2015

Healthier ways to cook comfort foods when loading up on breads that are essentially devoid of nutritional benefits. When selecting breads and doughs, go for whole-wheat products that will offer more fiber. Opt for low-fat dairy. When a recipe calls for cream or whole milk, substitute skim milk and see if you can notice the difference. In many cases, the change in flavor will be negligible. Stock up on nonstick sprays. Lightly mist foods with some non-stick spray instead of coating pans and ingredients in a lot of oil to cut down on calories. Use vegetables and legumes to make a meal more hearty. Stews, soups and other comfort foods can be enhanced with mushrooms, beans or other filling items at a fraction of the fat and calories of adding meats or cheeses. Bake or grill instead of fry. Many

With the arrival of the colder weather, people often turn to hearty foods to fill up and keep the body warm. Too often, however, so-called comfort foods tend to be big on fat and calories as much as they are big on flavor. With a few small ingredient changes, comfort foods can be both delicious and healthy. Just think of all those hearty and filling foods you enjoy when winter arrives. The stews, casseroles, pastas, and soups that make cold days bearable are often not the healthiest choices a person can make. The average two-cup bowl of beef chili, for example, comes in at 595 calories and 25.9 grams of fat, according to Calorie King. That’s before the addition of sour cream, cheese or bread is included. One entree of Lasagna Classico from the popular chain eatery Olive Garden weighs in at 850 calories and 47 grams of fat. Unlike the salads and sandwiches of warmer weather, comfort foods

tend to be built on meats, cheeses and carbohydrate-rich ingredients. Indulging too often can mean quick weight gain and extra fat the body simply does not need. However, you do not have to give up on your favorite comfort foods; simply find ways to make them healthier. Choose leaner meats. Substitute lean cuts of meat or alternatives to reduce the fat and calories. For example, ground turkey can be substituted for ground beef in many cases. Reduce the cheese. Cut down on the amount of cheese in a recipe. In a dish like lasagna, add vegetables to the recipe to beef it up instead of extra cheese. When using cheese, opt for low- or no-fat varieties. Use stocks for flavor. Soup stock can be used to flavor everything from rice to mashed potatoes, instead of relying on butter or heavy gravies. Select whole-wheat breads. A lot of extra calories are consumed

popular comfort foods, like fried chicken, can be made healthier simply by changing the cooking method. Make popular recipes healthy by baking them instead of frying them. Fill up first. If you want to enjoy comfort foods as-is, fill up first on salad or soup before having a portion of the selected comfort food. This way you’re less likely to overeat on the fattier dish but will still feel satiated. Use fruit in place of oil. In cake mixes and other desserts, applesauce or another pureed fruit or vegetable can often replace oil without drying out the end product. Comfort foods are common when the mercury drops. Making some easy changes to some favorite recipes can mean enjoying these hearty meals without paying the price in extra fat and more calories.

february 2015

Cole Memorial Says February is Love-Your-Heart Month COUDERSPORT, Pa. — February is American Heart Month so it’s time to pay special attention to your ticker. Did you know that heart disorders are the leading cause of death in America? However, heart disease and disorders can be prevented or controlled. Over the next several weeks, you can do a lot to take care of your heart, starting with: Week 1: Scrutinize labels. Unhealthy fats and cholesterol can clog arteries. Salt can raise blood pressure. Sugar can pack on pounds. To avoid these risks for heart disease, read nutrition labels when you’re grocery shopping. Look for foods with unsaturated fats, Omega- 3 fatty acids, and low percentages of sodium and sugar; Week 2: Get moving. Like all muscles, your heart needs exercise. This week — and every week — aim for at least 150 minutes of moderate- intensity aerobic activity such as brisk walking; Week 3: Know your numbers. If you don’t know your blood

pressure and cholesterol numbers, make an appointment this week with your healthcare provider to have them checked. Having high blood pressure or too much LDL cholesterol (the bad kind) in your blood can put you at risk for heart disease; and Week 4: Vow to quit. Smoking harms the heart as well as the lungs. So if you light up, it’s important to ditch the habit for good. Smoking also hurts your family and friends, because exposure to secondhand smoke can trigger heart problems in them. So quitting is an act of love — not only for your heart but also for all the hearts that surround you. If you or a loved one is diagnosed with a heart issue, noninvasive cardiology services are available in partnership with the UPMC Hamot Heart and Vascular Institute by cardiologist Dr. Cyril Gunawardane at Cole Memorial in Coudersport and the Port Allegany Community Health Center. He offers heart disease education and prevention, treatments, diagnostic testing such as onsite stress tests using different

Photo submitted

Cole Memorial’s cardiologist Dr. Cyril Gunawardane from the UPMC Hamot Heart and Vascular Institute performs a cardiac diagnostic test at the Cardiopulmonary Services Department in Coudersport, Pa.

modalities, echocardiographs, electrocardiograms (EKG), loop monitors, transesophageal echocardiograms, inpatient and outpatient consultations including telemedicine in Cole’s Port Allegany

office, so patients can see UPMC Hamot’s specialists without traveling. For more information about cardiology services at Cole Memorial or to make an appointment, call (814) 274- 8200.

Did you Know?

Daytime Drowsiness

Do you find yourself reaching for a can of soda or a cup of coffee during the day to banish fatigue? Many do. But you may want to grab a bottle of water instead. Research indicates that lack of water is the No. 1 trigger of daytime fatigue. Therefore, not only can drinking adequate supplies of water keep you refreshed, it can also help to keep you more awake — even during a boring business meeting.

february 2015

9 ways to eat better now Doctors, fitness professionals and nutritionists all have ideas on what men and women should and should not eat. Choosing the right foods can help save waistlines and lives. The country is growing larger, and that has nothing to do with the population. Individuals are heavier than ever before. About one-third of Americans are considered obese. No state in the U.S. has an obesity level less than 20 percent. The Centers for Disease Control and Prevention states that 36 states had a prevalence of 25 percent or more; 12 of these states (Alabama, Arkansas, Kentucky, Louisiana, Michigan, Mississippi, Missouri, Oklahoma, South

Carolina, Tennessee, Texas, and West Virginia) had a prevalence of 30 percent or more. The obesity story is much the same in Canada, although residents of that country are slightly less obese than Americans. Statistics Canada states that from 2007 to 2009, 24.1 percent of adults in Canada were obese. Women have higher levels of obesity than men in both countries. Although it is widely known that eating a healthy diet and exercising frequently are the key ways to maintain a healthy weight, it’s easy to fall into bad habits. Some men and women find it difficult to avoid temptation and stay on track with diet. But balance and portion

control are great ways to enjoy food without gaining weight. Here are some tips to live by. 1. Use a smaller plate. This will trick the eye and brain into thinking you are eating a lot. A large plate seems empty with smaller portions, prompting many men and women to eat more than is necessary. Using a smaller dish can give the impression of eating from an overflowing dish. 2. Make vegetables a priority, not an afterthought. Fill up on vegetables and make meat and other higher-calorie foods the afterthought, instead of viceversa. In fact, two-thirds of your dish should be consumed by vegetables, with the remaining portion for a protein or starch. 3. Avoid family-style meals. That means placing large serving dishes full of food directly on the table. It encourages going in for seconds when you really may not be hungry. It takes the brain at least 20 minutes to register feeling full. So serve yourself from the stove and wait to see if you’re still hungry before going back for more. 4. Switch to skim products. It is widely known that dairy products are an important component of healthy living. However, wholemilk varieties tend to be heavy on calories and saturated fat. Opt for skim milk whenever possible. Today, there are ultra-pasteurized varieties of skim milk that are creamy and filling. 5. Rely on seafood protein. Eating fish once or twice a week is an excellent way to cut calories and enjoy a food that is rich in essential fatty acids. 6. Experiment with herbs, not salt. A lot of sodium in a diet may not be good for blood pressure and it can lead to water retention. Instead, reach for herbs to add flavor to foods. Keep a

fresh selection of parsley, chives, cilantro, basil, and other herbs at the ready and chances are you won’t even miss the salt. 7. Go sparingly on dressings and sauces. You can quickly turn a healthy salad into an unhealthy meal if you drizzle on too much creamy salad dressing. Studies show that some fast food salads have more fat than other fast food fare, including hamburgers. Opt for the dressing on the side, or select among fat-free alternatives. Use only about 1 to 2 teaspoons for flavor. 8. Indulge once in a while. Depriving yourself of everything that is tasty can lead to binge eating or overeating. Just remember to keep the portions of sweets or fattening foods modest and try not to over-do it the rest of the day. 9. Don’t forget the exercise. The American College of Sports Medicine offers benefits of exercise beyond simply helping you to lose weight: • Lowers risk of heart disease by 40 percent. • Lowers risk of breast cancer by 20 percent. • Lowers risk of depression by 30 percent. • Lowers risk of hypertension by 40 percent. • Lowers risk of type 2 diabetes by 58 percent.

february 2015

Medical officials: Area residents should be cautious in shoveling snow By Alex Davis

Special to Twin Tiers Health

In recent weeks, snow shoveling has become a common chore in northwestern Pennsylvania. But for some individuals, the task could be putting their lives at risk, area medical officials say. During the winter, heart attacks are more common, said Dr. Christopher Mallavarapu, a cardiologist at Bradford Regional Medical Center. Cold weather constricts arteries, and sudden strenuous exercise for individuals who spend much of their time seated can result in plaque rupture and trigger a heart attack, he said. “The act of using your arms, holding your breath and constriction of coronary arteries in cold weather along with circadian fluctuations in blood pressure and heart rate are all lethal factors which can be fatal if coronary plaque ruptures,” Dr. Mallavarapu said. His comments coincide with American Heart Month being marked in February. A shovel full of snow can weigh 16 pounds, Dr. Mallavarapu said, so shoveling is more physically demanding than using a treadmill. “While shoveling snow can

be good exercise, it can also be dangerous for optimistic shovelers who take on more than they can handle,” said Sandy Macfarlane, system director of rehab services for Upper Allegheny Health System, which includes BRMC. In fact, shoveling for 10 minutes can be equal to moving a ton of snow, according to Dr. Mallavarapu. “Avoid shoveling at all costs, especially if you have a family history or a sedentary older male or a smoker,” Dr. Mallavarapu said. However, those who must shovel should dress warmly, avoid alcohol and do not consume a large meal beforehand, according to Dr. Mallavarapu. The National Safety Council said individuals should take their time shoveling, go on breaks, stretch out and warm up before taking on the task. “Lift with your legs bent, not your back. Keep your back straight,” the council advises. “By bending and ‘sitting’ into the movement, you’ll keep your spine upright and less stressed. Your shoulders, torso and thighs can do the work for you.” Individuals should also only shovel fresh snow and take small shovel fulls, according to the council and Dr. Mallavarapu. “More practically, hire a youngster, or use a snowblower,” said Dr. Mallavarapu, who is also medical director of the interventional cardiac catheterization laboratory at Olean (N.Y.) General Hospital. (Contact reporter Alex Davis at a.davis@bradfordera.com)

A man recently shovels his sidewalk along Williams Street in Bradford, Pa.

february 2015

THE HEALTHY EATING PYRAMID Department of Nutrition, Harvard School of Public Health