healthy living
Winter 2009/2010
Produced by the Marketing Department of The Anniston Star
Healthy Living
December 2009
Healthy Living
Volume 1, Issue 1 Winter 2009/2010
by Theresa Shadrix
M
ost people believe if they are breathing then life is good. As they go about their daily routines, they don’t think much about what lies beneath the surface. They don’t see the cancer cells that can’t wait to attack, the heart that is struggling to beat, the bacteria that is rapidly multiplying or the effects of the overindulgence of food. Some people choose to not see these things, while others are simply overwhelmed at how to lead a healthy life. Then, there are those who simply can’t ignore them because these things have broken through the surface and invaded with gusto. Health professionals seem to all agree that education, information and personal responsibility are vital to the health of a community. It is out of this that Healthy Living was born. While we can’t cure the ills of our community, we can do our part to provide education and information to the residents. In Calhoun County, we have a variety of resources for healthrelated needs. We are blessed to have hospitals, like Regional Medical Center, Stringfellow and Jacksonville Medical Center, plus the Calhoun County Health Department and the Mental Health Department. We have highly qualified physicians, nurses, social workers, therapists and other health professionals. And, don’t forget the home health care, hospice and durable medical equipment companies. It is our sincere hope that Healthy Living will be helpful to you. Look for it quarterly in The Anniston Star every quarter, with the next issue in March, 2010. If you have any comments, health-related calendar events, article ideas or questions, feel free to email me at tshadrix@annistonstar. com. Until then, I hope you have a very Merry Christmas and a Healthy New Year! Blessings, Theresa Shadrix Healthy Living, Editor
Healthy Living is a product of The Anniston Star Marketing Department Theresa Shadrix, Editor Patrick Stokesberry, Graphic Artist Dollie Robinson, Advertising Manager Janet Miller, Healthy Living Advertising Call 256-235-9225 Contributing Writers Ann Angell Amber Bowers Marchale Burton Alice Duckett Sherry Kughn Loyd McIntosh
INSIDE: Know Your Numbers: Blood Pressure.......................4 Calendar of Local Events..........................................5 Health Observances: Jan: Cervical Cancer by Amber Bowers.......................6 Feb: Heart, PAD by Loyd McIntosh ........................ 7-8 March: Colon Cancer by Loyd McIntosh . ..................9 Stress Busters for Care Givers by Alice Duckett.........10 Resolution Ideas ....................................................11 Holiday stress management by Sherry Kughn . ........11 Fitness: Holiday Fitness by Ann Angell ...................12 Maintaining Healthy Weight . ................................13 Healthy Living by Marchale Burton .........................14 Holiday Recipes from Extension Office . ......... 14 -15
Intensity-Modulated Radiotherapy (IMRT) and Image-Guided Radiotherapy (IGRT) Regional Medical Center in Anniston is the only cancer program in the area accredited by the Commission on Cancer as a Comprehensive Community Cancer Center and has been for 18 years. Eighty percent of cancer treatments in the United States are treated in accredited centers. RMC is the only cancer center in the area with true IMRT with sliding window technology to shape the radiation to your cancer. Also, the only center in the area with IGRT with cone beam CT to image your cancer before each and every treatment to make sure it is on target. Such an exact and accurate performance lets our cancer team attack a tumor with higher doses and a more powerful beam, while sparing surrounding, non-cancerous tissue. Tumors can move during a radiation treatment session, as well as from one treatment session to another. That can be caused by anything from normal internal organ action, like digestion or breathing, or by ever-soslight differences in how a patient is positioned during each treatment. But now malignancies can be seen more clearly and their exact locations verified at the beginning of and throughout each session. Paired with SmartBeam
IMRT, the radiation dose can be customized and the beam actually shaped to the size, structure, and location of the targeted tumor. The result is more consistency in dosages, increased safety of nontarget areas, and delivery of more radiation without requiring longer sessions. IMRT/IGRT Radiotherapy holds the most promise for cancers of the prostate, breasts, brain, liver, lung, pancreas, uterus, nasopharynx, head and neck. For specific questions you may have about the equipment or about Radiation Therapy, contact your doctor or visit our website at www.rmccares.org.
Healthy Living
December 2009
Know Your Numbers: Blood Pressure By Loyd McIntosh
S
ometimes staying on top of your health can be confusing. Every day it seems there is a news story about a new condition that is threatening killing us all and the vast array of treatment options that have been developed to combat the disease of the moment. Add to that the information about the tests and screenings we’re all supposed to have and when and where we’re supposed to have them makes it easy to become overwhelmed. The reality is staying healthy may be as easy as knowing your numbers. Specifically, your blood pressure numbers. Blood pressure levels area a solid indicator of your overall health. Keeping those numbers in line can help give you a greater chance of avoiding and/or surviving health problems ranging from heart attack and stroke, to diabetes and cancer.
First, high blood pressure – often referred as hypertension – is a serious problem for a variety of reasons. Primarily, according to the National Heart & Lung Institute, hypertension forces the heart to hard and causes the artery walls to harden, increasing risk of heart attack and stroke, the first and third leading causes of death among Americans. Statistics show that over two-thirds of people ages 65 and older have hypertension. Currently hypertension is defined as a blood pressure of 140/90 or higher. Furthermore, a blood pressure reading of 120/80 to 139/89 is considered prehypertension, a condition which will often lead to hypertension at some point in the future. Hypertension is commonly referred to as the ‘silent killer’ because there are no symptoms except for extreme cases
known as hypertensive crisis. According to the American Heart Association, hypertensive crisis is defined as a systolic reading (top number) of 180 or higher and a diastolic number above 110. In these cases, emergency medical treatment is usually required. Why is high blood pressure a big deal? Consider these numbers. Seventy-seven of people who suffer their first stroke and 69 percent of people who suffer their first heart attack have a blood pressure reading of 140/90. Other serious health conditions associated with high blood pressure include kidney damage, vision loss, erectile dysfunction, memory loss and angina. While many people may have a genetic predisposition for developing high pressure, there are ways to help prevent the onset of hypertension,
including the following: •Maintaining a healthy diet •Reducing daily intakes of salt – 2.4 grams or 1 teaspoon of salt every day. •Maintaining a healthy weight – keeping your body mass index (BMI) below 25. •Being physically active – At least 30 minutes per day of moderate exercise •Limiting alcohol consumption – one drink per day for women, two per men •Quitting smoking – Quitting cigarette smoking reduces heart attack risk after the first year For more on high blood pressure visit the National Heart and Lung Institute online at http://www.nhlbi.nih.gov or the American Heart Institute at http://www. americanheart.org.
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Healthy Living
December 2009
Community Calendar RMC Christmas Tree Add an Ornament in Memory or in Honor of a Loved One Affected by Cancer. Cancer affects hundreds of area families each year, including loved ones who lost their battle to the second leading cause of death and those who are proud cancer survivors. Join us this year in remembering or honoring your loved one by helping decorate RMC’s Christmas Tree. Beginning November 30, you can stop by RMC’s Cancer Resource Center to place a special ornament on behalf of your loved one. It’s just another way to give this Holiday Season. Christmas Tree Decoration RMC Cancer Resource Center November 30-December 22 Monday thru Friday, 8 am to 4 pm RMC Physicians Office Building Cancer Resource Center, Suite 406 901 Leighton Avenue, Anniston, AL 256-235-5084
Support Groups The support groups are offered at no cost. All groups are facilitated by Chaplain Jim Wilson and RMC Staff. For a complete list of support
groups offered, call 256-235-5146
RMC Prenatal Classes Educational classes for moms-to-be. Please contact 256-235-5132, ext 1 for information and schedules.
RMC Diabetes Education Classes Help diabetics and those closest to them learn how to best manage the disease through proper diet, exercise and medical treatment. The class meets every Wednesday at 1 p.m., and a physician referral is required. To register for class or for more information, call 256-235-5069 or 256-235-5070.
Saturday Prenatal Classes RMC is now offering an 8-hour class on Saturdays to help fit your schedule. To attend, you must pre-register by calling 256-235-5132 ext. 1.
Car Seat Safety Checks RMC’s Car Seat Safety Check is offered the fourth Thursday of every month from 8 a.m. to Noon. Call 256-235-5132, Ext 2 to schedule an appointment or visit our www.rmccares.org and click on the Calendar link.
RMC Breastfeeding Classes At the RMC Women’s and Children’s Pavilion Level 3000 Classroom. The classes will be held from 6:30 p.m. – 8:30 p.m. Due to high attendance, pre-registration is required. Call Kim or Jennifer at 256-235-5132 ext. 1 for a class schedule and to register.
Alzheimer’s For families dealing with Alzheimer’s disease. Meets every Tuesday at 5:00 PM on the 3rd floor of the Physician Center, Suite 301. Facilitator is Kathleen Miller, a certified Dementia Trainer. You may reach her at 256-235-5578.
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Healthy Living
December 2009
January Is Cervical Cancer Month by Amber Bowers The Star Marketing Department
C
ervical cancer is a slow-forming cancer that begins in the lining of the cervix. According to the American Cancer Society, there were 11,270 new cases of invasive cervical cancer in the United States in 2009. Invasive cervical cancer is cervical cancer that has spread beyond the cervix. Researchers believe that non-invasive cervical cancer is about four times as common as invasive cervical cancer. There were over 4,000 deaths in the United States this year attributed to cervical cancer, but it was once one of the most common causes of cancer death for women in this country. Since 1955 the death rate from cervical cancer has dropped significantly, the main reason being the use of the Pap smear for early cervical cancer detection. A Pap smear is a test your doctor will do to check for signs of cancer on the cervix. During the Pap smear, the doctor will take a sample of cells from your cervix to be tested. A simple Pap test can detect changes in cervical cells called dysplasia. If caught early, treatment is very successful. Cervical cancer tends to occur during middle
age, with most of the cases found in women between the ages of 20 and 50. As a woman ages, she continues to be at risk for cervical cancer, however, which is why getting regular Pap smears is very important. Some of the risk factors that increase a woman’s chance of developing cervical cancer are HPV (human papilloma virus), smoking, HIV infection, Chlamydia infection, poor diet, long term use of birth control pills, multiple pregnancies, low income, a family history of cervical cancer, and a young age at the time of a first full-term pregnancy. The most important of these factors is HPV. Human papilloma virus is a group of more than 100 related viruses that infect the cells on the surface of the skin. Some types of HPV cause genital warts. Other types, called highrisk HPVs, cause cancer of the cervix. HPV is passed from person to person by skin-to-skin contact. Having unprotected sex increases your risk of cervical cancer. HPV is mainly found in women under 30. To prevent cervical cancer, the American Cancer Society recommends having an annual Pap test within 3 years of becoming sexually active, but no later than age 21. After the age of 30, women who have had three normal tests can get a new test every two to three years. Women who have a high risk factor (such as HIV or HPV) should get a Pap test every year. Young women should delay sex until they are older. Using condoms, not smoking, and getting the HPV vaccine can also help prevent cervical cancer. Early cervical cancer can often
have no symptoms, which is why Pap smears are so important. If the results of a Pap test are abnormal, the doctor must confirm the diagnosis. They do this by taking a piece of the tumor, called a biopsy, and submitting it to a pathologist for analysis. If the abnormality is confirmed, the abnormal area of the cervix can be removed through either colposcopy or a cone biopsy. In tumors too large for either of these methods, a hysterectomy may be suggested. Amber Bowers is a freelance writer in Anniston.
The Alabama Department of Public Health offers a program called the Alabama Breast and Cervical Cancer Early Detection Program (ABCCEDP). ABCCEDP provides free breast and cervical cancer screenings for women who meet eligibility guidelines. Free services include a pelvic exam, pap smear, clinical breast exam, mammogram, and diagnostic services such as an ultrasound, colposcopy, or biopsy, if needed. To be eligible, the woman must meet income guidelines, have no insurance, or be underinsured, and be between the ages of 40 and 64. Women who are under the age of 40, but who have breast problems can receive a free breast cancer screening. For more information on the ABCCEDP program, or to schedule an appointment, contact the Calhoun County Health Department at 256-237-7523. You can also visit the ADPH website at www.adph.org and the American Cancer Society’s website at www.cancer.org.
Healthy Living
December 2009
February Is Cardiovascular Disease Month By Loyd McIntosh
E
ach year cardiovascular disease claims
Americans have a cardiovascular
over 800,000 lives throughout the
issue. In other words, at some
United States. In 2005, according to the
point, almost everyone will have
American Heart Association, one out of every 2.8
an experience with heart dis-
deaths in the U.S. was the result of cardiovascu-
ease whether through a family
lar disease, such as stroke or heart failure, nearly
member, a friend, co-worker, or
115,000 were under the age of 65. If those num-
themselves. In years past, Anniston area residents with cardiovascular diseases requiring state-of-the-art treatment and/or
heart services,” says Corona. “Patients who need open heart surgery or other treatment options
surgery either had to leave the city for Atlanta or Birmingham. Not anymore, says Todd Corona, Director of Cardiovascular Services at Anniston’s Regional Medical Center. “RMC is a full service heart hospital with the full gamut of
no longer have to leave their support system behind but can have these services close to home.” To date, RMC has performed over 1,000 heart surgeries and the number is steadily on the rise.
bers aren’t impressive enough, check this out. Additionally, the American Heart Association estimates that close to 80 million Americans have at least one form of cardiovascular disease, such as high blood pressure or coronary artery disease. With a total population of 305 million, that means just under one in every four
Salame Heart & Vascular Clinic Dr. Salame, along with his staff, would like to express our heartfelt appreciation to his patients and fellow physicians. “We look forward to providing continued quality care throughout the coming year at our new location.”
DR. SALAME IS A BOARD CERTIFIED SPECIALIST IN: • Cardiology • Interventional Cardiology • • Vascular Medicine • Endovascular Medicine • ACCEPTING NEW PATIENTS Dr. Salame received his medical training at the University of London and the University of Cambridge. He received his cardiology and interventional cardiology training at Emory University. He is a member of the Royal College of Physicians, UK. Please call the office located at 901 Leighton Ave, Physicians Center, Suite 702 for an appointment.
Phone: 256-231-2552 • Fax: 256-231-2550
Healthy Living Corona says cardiovascular surgeons Masumi Yamamuro, MD and Ayman A.Ghani, MD, are using advanced treatments and technologies that are unavailable in many larger cities in the Southeast. One of the procedures is Transmyocardial revascularization (TMR), a laser-based treatment which increases blood flow to areas of the heart that are unable to be treated through surgery or angioplasty. Dr. Yamamuro says the procedure has shown remarkable results for patients with chronic chest pain as a result of artery disease. “For TMR we use laser equipment to aim a laser beam into the heart muscle for patients that do not respond to conventional methods, “ Yamamuro said. “We began using TMR last year and it has been very successful in eliminating chest pain and improving the quality of life in many patients. “ Another advanced procedure being used at RMC is a technique commonly known as the maze procedure for the treatment of atrial fibrillation, an abnormality with the heart’s electrical system. “With atrial fibrillation the heart cannot squeeze blood through the body as effectively and the effectiveness of the heart decreases,” Yamamuro says. “Blood doesn’t flow smoothly in the heart and can cause blood clots to form in the brain putting the individual at high risk for stroke.” In the maze procedure, a surgeon makes a series of incisions in the heart in a maze-like pattern, blocking the abnormal electrical circuits.,” Yamamuro says. In addition, Yamamuro says he is performing significantly more minimally invasive procedures for a variety of conditions, including heart valve replacements, reducing recovery time and discomfort in many patients. While the heart is at the forefront of the Cardiovascular program at RMC, there are new procedures being used to help patients with lung and respiratory issues as well. Dr. Ghani, a cardiothoracic surgeon at RMC, has at his disposal a special piece of technology called Electromagnetic Navigationial Bronchoscopy (ENB). Also known as the InReach system, ENB allows Ghani to access lesions in the lungs that were previously hard or impossible to reach. “There are certain lesions that form in the lungs in areas that cannot be reached by conventional methods, that otherwise might be delayed until they grew larger to treat,” Ghani says. “Early diagnosis allows a less invasive treatment procedure for the patient. Loyd McIntosh is a freelance writer in Pell City.
December 2009
Dr. Roland Cook GENERAL MEDICINE
URGENT CARE
Announces the relocation of his practice to Legacy Professional Plaza 912 Snow St., Suite B Oxford, AL 36203 (256) 831-0927 Mon -Fri 8 am - 5 pm Walk-Ins Welcome Stringfellow Physician Network
Healthy Living
December 2009
March Is Colon Cancer Month By Loyd McIntosh
E
ach year approximately 150,000 of Americans are diagnosed with colon and rectal cancer and approximately 45,000 die each year from the diseases. Colorectal cancer is the second leading cause of cancer deaths in men and women. However, many cases of colorectal cancers are preventable if detected early. The key, according to Dr. Ellen Spremulli, a medical oncologist specializing in colorectal cancer at Regional Medical Center, is knowing your risk factors and what to do about them. “Age is the most common risk factor in colorectal cancer. The older you are the more likely you are to be diagnosed with colorectal cancer,” says Spremulli. “The recommendation is at age 50 everyone should have a routine colonoscopy screening and then have another one in 10 years if nothing is seen. “However, if polyps are detected, even one polyp, your G.I. specialist may suggest having another colonoscopy each one to three years depending on the circumstance,” Spremulli said. For people with a family history of colorectal cancers, the general recommendation is to begin colonoscopy screenings at age 40. Some studies show that 20 to 25 percent of people with colon cancer have a family history of the disease. In rare cases, polyps can begin forming in a person’s colon earlier in life in a condition known as Familial Adenomatous Polyposis. “With FAP, numerous polyps are detected in the colon and there is a 100 percent risk of colon cancer,” Spremulli says. “These patients almost always
get colon cancer at some point in their life and can begin as early as the teenage years or early 20s.” While risk factors such as ethnicity age and family history are beyond one’s control, many risk factors are lifestyle related. In fact, Spremulli says there is a strong link between diet, exercise and other behavioral factors and colorectal cancer risk. “To lower your risk of colorectal cancer, people should limit the amount of red meats and incorporate more lean meats into their diets. Moderation is really important,” says Spremulli. “There is also a strong statistical association between obesity, smoking and alcohol use with the disease.” Treatment options vary depending on the stage of detection and other factors. Generally speaking, colorectal cancer is a catch-all term for cancers of either the colon or the rectum. “For colon cancer, pretty much everyone gets surgery,” Spremulli says. Chemotherapy and radiation are not generally given to colon cancer patients if the disease is caught early. For rectal cancers, treatment usually begins with chemotherapy and radiation with surgery usually being reserved as an option in later stages of the disease. In the Anniston area, patients with colon cancer – as well as other cancers- have state-of-the-art treatment options in their community. Regional Medical Center in Anniston is one of only 22 hospitals in Alabama to be accredited by the Commission on Cancer of
the American College of Surgeons for the care and treatment of colon cancer. Under the guidance of Dr. Jefferson Trupp, Radiation Oncologist at RMC, the hospital is now one of only two facilities in the state to offer Intensity-Modulated Radiotherapy (IMRT), the Image-Guided Radiotherapy (IGRT). According to Spremulli, this new technology allows malignant tumors to be seen in their exact location, allowing radiation oncologists to deliver higher doses of radiation directly to the tumor, sparing healthy tissue on the surrounding region. “Dr. Trupp has state-of-the-art technology as good as UAB. We do
the very highly targeted doses of radiation that minimizes the harmful side effects,” Spremulli says. In addition, RMC is utilizing several new and effective drug such as Avastin, which tells blood vessels to stop growing, starving cancer cells of blood, and Cetuximab – also known commonly as the Martha Stewart drug at the center of the television star’s insider training conviction. “Cetuximab tells cancer cells to stop growing. It is an antibody, not an anti-cancer drug like chemotherapy,” says Spremulli. “It is a big winner in the treatment of colon cancer.”
ANNISTON ONCOLOGY YOUR CANCER SPECIALISTS DR. ELLEN SPREMULLI & DR. PRAMOD VADLAMANI 901 Leighton Avenue • Suite 602 • Anniston www.annistononcology.com In practice in Anniston since 1984 Anniston Oncology is proud to announce that Dr. Melissa Baird, Assistant Professor of Medicine at UAB and Kirklin Clinic will see patients at their office on Mondays starting November 2nd. Dr. Baird has special interest in blood malignancies, leukemias, lymphomas, anemia, bleeding disorders, breast cancer and colon cancer. Dr. Baird is board certified in Hematology and Oncology.
Have your doctor call or call yourself: (256) 238-1011 - Ask for Debi
Healthy Living
December 2009
Stress Busters for Caregivers By Alice G.Duckett
Don’t let the holiday rush get in the way of caring
H
ang a special star on your Christmas tree for the caregiver in your family. They face a demanding schedule. They face challenges every day whether they serve a child with special needs or an elderly person that is physically and emotionally challenged. As Christmas and New Year’s near, caregivers need time to enjoy the season. Provide a break for the caregiver in your family or volunteer to help out.. If you are a caregiver, then take head of some stress busters for the holidays: 1. Provide time for exercise, especially walking. If your patient is able, include him/her. Take a stroll around the block pushing the wheelchair. If you can schedule time alone, walk and enjoy observing your surroundings. 2. Take regular breaks. Daily-30 minutes to do an activity you enjoy. Weekly-a short trip to the library for books. Monthly- a night out with a friend for dinner. Plan ahead in your schedule. Here’s where accepting help from friends comes in. Several have probably offered. Don’t be afraid to call on them. 3. Start new traditions. With caregiving duties you can’t do things the way you always have in the past with all the cooking and shopping falling to you. Divide up the cooking. Ask others to bring their specialties for the family dinner. Shop from catalogs or on-line or give cash or gift cards. 4. Be flexible. If your plans go wrong, work around them and keep a sense of humor. 5. Let moderation be your guide. Too much rich food will play havoc with your digestive system and interfere with your caregiving duties. Only overindulge with laughter.
Alice G. Duckett is a freelance writer. She is the author of Digging From Attics To Basements and a new children’s book, One Step At A Time.
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Couch Counseling Edith K. Couch
MS, LPC, NCC, CFAE, SLPC
Specializing in • Substance Abuse • Adults and Adolescents • Individuals and Families • Professional Consultation to Businesses and Organizations on Stress Management
We Help You Connect Mind, Body and Spirit 1317 Wilmer Ave., Suite 102 Anniston, AL (256) 235-3799
Healthy Living
December 2009
Lowering expectation of holidays helps manage stress By Sherry Kughn The Star Marketing Department
W
orking mom Clarynda Lewis of Wellborn learned a lesson about handling the holidays when her three children were small: she scaled back all the celebrating, which allowed everyone at home to be happier. “I was trying to be a perfect mommy, get the perfect presents, and have the perfect Christmas cookies and decorations,” she said. “It almost drove me crazy.” She remembers one year when she found herself shopping on Christmas Eve and feeling tired and cross on Christmas Day. She made up her mind that year to focus on being happy during the holidays. “Things were so much calmer at home after that revelation,” she said. The myth that the holidays should be a time of constant joy and exuberance can create stress, according to retired counselor George Cox of Anniston. “We have problems at Christmas time just like Jesus’ family did,” he said. “I mean, they had no room in the inn. Something had to be worked out.” Working out our problems during
all seasons, and especially during the holidays, is often a matter of changing the way we think about our lives. “Our challenge,” said Cox, “is to simply ‘be,’ and let Christmas be whatever it is going to be. Whether it is joyous or sad, the true message of Christmas is that Jesus is here.’ Jesus gave us the perfect example of living with an accepting attitude, according to Cox. “We have to accept the same flow of life that Jesus had to accept,” he said. “We must live in a way that we take from life whatever is given to us, and we must ask ourselves what can we give to others. Christmas is about God coming in the form of a baby no matter what joy or sadness life has brought us as individuals.” Stephanie Nchege, an occupational/psychiatric therapist at Regional Medical Center, offered tips to prevent holiday stress and depression. She says people should incorporate music into their days, which is for relaxation, and should being around pleasant aromas, such as scented candles. Some are related to holiday scents, she said, that might evoke pleasant memories.
“People should plan ahead to shop, such as choosing times that are less crowded,” said Nchege, “and not spend too much when shopping.” She added that Christmas savings accounts are helpful and can lift one’s spirits at Christmas time. Also, Nchege suggested that people should avoid being isolated on Christmas Eve and Christmas Day, especially if they are dealing with grief or depression. Lastly, she suggested that people
volunteer their time to a church or a shelter that might be feeding the hungry. “Activities like that promote feelings of transcendence and gratitude,” said Nchege. She also suggested that people who are stressed out should visit www.coping.org at any time of the year. Sherry Kughn is an author and freelance writer in Anniston.
Photo by Sherry Kughn
Clarynda Lewis manages stress by scaling back at Christmas.
Resolution Ideas to Consider This New Year’s Each and every New Year’s Day, millions of people across the globe resolve to make positiive changes in their life. Known as New Year’s resolutions, these ideas or commitments can fall by the wayside or prove to be a positive life-changing experience.
Some of the more popular resolution ideas include the following: * Losing weight
* Quit smoking tobacco
* Saving more and spending less
* Be more environmentally-friendly
* Visit a foreign country
* Reduce stress
* Volunteer to help the less fortunate
* Spend more time with the family
* Start (or finish) writing that novel
* Read more, watch less television 11
Healthy Living
December 2009
Set Attainable Goals for the Holidays By Ann Angell
F
ace it. We all have challenges living the life we know we should live. Life gets in the way. During the holidays we are bombarded by temptations including parties, chocolate and many other road blocks that get in the way of us living to our fullest potential. There are very few people that do the right thing 100% of the time. But if you can eat sensibly and exercise regularly 85% of the time, you are already on the right road. We all have weaknesses and triggers that may make us overeat or busy lives that prevent us from exercising like we should. Even the most disciplined person slips now and then. But when it gets down to it we owe it to ourselves and the people who love us to do the right thing and be as healthy as possible. But being healthy is much more important than looking a certain way. It is feeling a certain way. Feeling good about your self and your accomplishments. Put your health at the top of your New Years list in 2010. Here are a few tips to help get you started. I know it sounds too easy, but it is true that walking 10,000 steps or more a day can really kick start your program. Many of us will make New Years Resolutions this December that are unattainable. But 10,000 steps are attainable. Get a pedometer and start clicking off those steps, one at a time. Before you know it you will not need the pedometer anymore because you will be in the habit. If your goals are more diet related start small there also. When shopping for groceries stay to the outside aisles of the store. This is where the healthier foods are kept. Cut out sodas, fried foods and foods laden with gravy and butter. Avoid foods that have trans fats. Diet is a little tricky because it is something we have to conquer most of the day where as formal exercise is over in roughly 30 minutes to 60 minutes. If you can take control during the holiday season then anything is possible. It is true that people wait until they are faced with a heart attack or a death of a friend that they start thinking about their own health and their own future. Sometimes that can be too late. Start with small attainable goals. Get your body moving 3-5 times a week. Find an activity you love doing so that you will stick to it. Make sure you are eating the right foods such as green leafy veggies, and whole grain foods. Don’t wait until a health disaster strikes to be in control. Quit making excuses and start changing your life. A little at a time can be the method that works for you. Make small changes so that 2010 is your healthiest year yet. Ann Angell is the Program Coordinator and Certified Personal Trainer at the YMCA of Calhoun County.
Find an activity you love doing so that you will stick to it
NADIA MCKITTY, M.D., M.P.H. FAMILY MEDICINE PHYSICIAN
NOW ACCEPTING NEW PATIENTS
Providing Primary Care for Adolescents, Adults & the Elderly.
DR. NADIA MCKITTY FAMILY PRACTICE The Care You Want Is Here! Monday - Friday: 9AM - 5PM • (256) 237-3600 1900 Leighton Ave, Suite #205 • Anniston, AL 36207
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December 2009
Healthy Living
Maintaining Healthy Weight a Several Step Process
A
rguably the most difficult thing about losing weight isn’t losing the weight itself, but keeping it off once it’s been lost. Those who have struggled with their weight often admit their weight fluctuates regularly, illustrating the struggle that maintaining a healthy weight can present. While every person is different, there are ways to keep weight off, and many of them are relatively minor. What these methods all have in common is the commitment level they require. Making a long-term commitment to each of the following changes can not only help lose weight, but keep that weight off as well. • Closely monitor fat and sugar intake. Reduce consumption of foods high in fat and sugar, or substitute with reduced-calorie and reduced-fat foods and beverages. The fat in your diet should be limited to 30 percent or less of total calories each day. • Get daily exercise. Exercise comes in many forms, and it’s best to determine what type of physical activity best suits each individual and each lifestyle. Initially, you should work your way up to regular aerobic exercise, such as brisk walking, jogging or swimming, since it is a key factor in achieving permanent weight loss and improving health. For maximum benefits, most health experts recommend exercising 30 minutes or more on most, and preferably all, days of the week. • Be aware of your eating habits. Negative eating habits can include overindulging, eating when bored or looking to food for comfort. Many times people don’t even realize they are routinely treating food in these ways. Keeping a food diary, in which you write down when you eat, what you’re eating and why you’re eating is a good means to discovering just what your eating habits are and determining if they are healthy or not. • Remember the value of balance when planning a diet. Mom, Dad and no doubt school teachers extolled the virtues of a balanced diet, and for good reason. Don’t forget the five good groups (milk, meat, fruit, vegetable, bread) when planning a diet. If you have a specialty diet, due to an existing condition (i.e., diabetes) or lifestyle (i.e., vegetarian), consult with a physician as to how to best balance your diet, as there will no doubt be certain foods that are off limits.
Monitoring the ingredients of what we cook is oftentimes just as important as monitoring what it is we are eating.
Food Guidelines for Good Health The U.S. Department of Agriculture recommends that individuals use the food pyramid for a balanced diet. For a 2,000-calorie diet, follow the recommendations below from each category. -Courtesy of the USDA
GRAINS: 6 ounces (3 ounces whole grains) daily VEGETABLES: 21/2 cups daily FRUITS: 2 cups daily MILK: 3 cups low-fat milk products daily MEAT & BEANS: 51/2 ounces daily FATS, SUGARS AND SALT: Go sparingly
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Healthy Living
December 2009
Healthy Living By Marchale Burton
H
ealthy lifestyle means just that, changing your lifestyle to become a healthier person. For too many years we have became used to eating foods that are loaded with fat, sodium, and calories. We have also become used to not exercising. In other words we do not work the body. The benefits of that lifestyle are a generation of overweight unhealthy people. In short, we have become a generation of “Do you want me to super size that for you or, Have it your way” fast food junkies. I have never been asked at a fast food restaurant “do you want me to super size that side salad for you? A healthy lifestyle is a physical, mental, social and emotional change. It involves work, restraint, and discipline. We have to retrain or undo the bad choices and decisions that it has taken many of us a lifetime to learn. In fact cleansing the taste pallet of fat, salt and sugar is a daunting task. The natural flavor of many foods have been covered up and changed so much that the natural flavors for some people are unacceptable. Portion control, portion control, portion control. Did I say portion control? Very important in making a lifestyle change. To begin changing the way we eat, and how we make food choices I have listed some steps that will help individuals to make better choices and begin a lifestyle change. • Begin to read food labels. This is important because we need to know what we are eating, and what’s in our food • Prepare healthy wholesome food at home. When you eat out you have no control over ingredients used or how food is prepared. • Practice portion control. It is amazing how much food we eat. In fact the calorie count in a Thanksgiving Dinner is more than 2,300 calories. This is more than most of us needed all day. And we eat it all. Not because we are hungry, but because it’s there. Portion control is very important. In fact in many cases it should be the first change to be made when beginning a healthier lifestyle. When we eat more food and do not exercise we will gain weight. It’s a fact. If we store energy we gain weight. • Practice healthy snacking. Eat and snack on nutrition dense food. That means not choosing potato chips, corn curls, 14
cookies and candy to eat when you are hungry. Choose fruits, vegetables and whole grain crackers and snacks. Choose air popped popcorn instead of microwave pop corn. • Last but not least exercise. The older we get the more we need to exercise. It is a lubricates the bones and joints, helps us to breath better, burns excess glucose in our bodies, aids in digestion and helps us to sleep better. We need to exercise to just feel better. • Begin to alter recipes to make them healthier. Use herbs and spices instead of sugar. Try substituting fat and sugar in some recipes to see how they will turn out. DO not be afraid to experiment. Most recipes are trial and error. DO not be afraid to alter and make healthier substitutions in recipes (remember recipes are chemical equation, some may not substitute well. If that happens move on and try something else). • Stick with it. It may seem hard at first but if you are committed and truly want to make some lifestyle changes to have a healthier life you can. Don’t give stay true to the course. Remember to enjoy this season. Learn how to become a kid again. GO outside and play with your children or grandchildren in other words become active and have fun. Take small steps, do not over whelm yourself. The most important thing to remember is if you make a mistake do not give up. Acknowledge the mistake and move on. Last but not least: Use less salt in your diet- Use more herbs and spices. Experiment with them. Find out what you like. Use less fat in your diet-Bake, broil, and steam food. Less fat is good for the heart and the hips. Use less sugar in your diet- It taste good but is not good for you all the time. In other words eat a small slice of that Red Velvet Cake. Not the whole cake. Believe in yourself. Marchale Burton Urban Regional Extension Agent Calhoun County Extension Office
Healthy Holiday Recipies Apple Caramel Cheesecake 1 (21-ounce) can apple pie filling (can be sugar-free) 1 (9-inch) graham cracker crust (extra serving) 2 (8-ounce) packages cream cheese, at room temperature (can be fat-free) ½ cup sugar ¼ teaspoon vanilla extract 2 eggs ¼ cup caramel topping (can be sugar free) 12 pecan halves, plus 2 tablespoons chopped pecans Prepare the oven to 350 degrees F. Spoon the filling into the crust. Beat together the cream cheese, sugar, and vanilla until smooth. Add the eggs and mix well. Pour this over the pie filling sealing to edge of crust. Bake for 45 minutes to 1 hour, or until the center of the cake is set. Cool to room temperature. Spoon 2 Tablespoons caramel topping on top of cake. Decorate the edge of the cake with pecan halves and sprinkle with chopped pecans. Refrigerate the cake until ready to serve. Broccoli Wash broccoli. Cut the top and tender part of the stalk of broccoli. Place in salted boiling water. Boil broccoli 5-7 minutes. Remove broccoli from boiling salt water and dip in ice cold water to stop the cooking process. The broccoli should be a bright green. Pour lemon juice over broccoli. Lightly sprinkle with salt and black pepper. Add melted diet margarine. Toss again coating broccoli with margarine. Serve hot. Potatoes Wash potatoes. Cut potatoes into quarters. Wash again to remove excess starch. Cut and quarter three large onions. Spray onions and potatoes with olive oil. Sprinkle with black pepper and Hidden Valley salad dressing mix. Place in a baking dish covered with aluminum foil. Bake at 350 degrees F. for 45 minutes or until fork tender. Meringue Shell 3 Egg whites ¼ tsp. Cream of Tarter 2/3 c. Sugar substitute ¼ tsp. Vanilla extract 1. Preheat oven to 275 degrees F. 2. Lightly spray a 9-inch pie pan with vegetable oil. 3. In a mixing bowl, combine egg whites and cream of tarter 4. Beat until stiff and glossy peaks from and sugar is completely dissolved 5. Add vanilla and beat one more time.
Healthy Living
December 2009
STRINGFELLOW GETS THE GOLD SEAL Recently, The Joint Commission visited Stringfellow Memorial Hospital for an unannounced, thorough on-site review of the quality of care being provided at our facility. By demonstrating compliance with The Joint Commission’s national standards for health care quality and safety, Stringfellow earned the Commission’s Gold Seal of Approval™.
6. Spread meringue in prepared pie pan, building up sided to be thicker than bottom. 7. Bake one hour and fifteen minutes, or until dry and a light, creamy color. 8. Let meringue cool. Remove carefully from pan. 9. Meringues may be stored in an airtight container until ready for filing. Filing 1box vanilla sugar, fat free pudding mix 1container vanilla fat free cool whip skim milk (see package for directions and amount) 1. Mix pudding following on box for pie filling (for a firmer pie us 1/8 to ¼ cup less milk than directions call for). 2. When filling begins to thicken add entire container of cool whip using wire whisk 3.Fill pie shells with filling 4. Place in fridge. Let set for three hours before cutting Low-Fat Yogurt and Grape Nut Cereal 1 container plain low fat yogurt ½ c. Pineapple chunks ¾ c. Grape nut cereal Ground cinnamon* Sugar substitute
Special thanks to the hard-working employees and physicians of Stringfellow for their commitment to continuous improvement and delivering excellent medical services to our patients.
STRINGFELLOW MEMORIAL HOSPITAL 301 EAST 18TH STREET • ANNISTON, AL 36201 256-235-8900 • WWW.SMHHEALTH.COM
This is a recipe that can be used for breakfast and for a cool satisfying snack. Begin by mixing yogurt, grape nut cereal, cinnamon, sugar substitute, and pineapple together. The taste of this breakfast snack depends on the individual taste of the person who is preparing the dish. For instance some people may want a mild cinnamon taste while others might want a stronger cinnamon taste.
¼ cup plus 2 tbs flour blend (mix equal parts white and while wheat flour, or just use whole grain “pastry” flour) ¼ cup rolled oats, ground in food processor 1 T unsweetened cocoa powder ¼ t salt Butter or non-stick cooking spray Walnuts or pecans, if desired Preheat oven to 305 degrees. Spray or butter only the bottom of a 9-inch square baking pan. Melt chocolate and butter together in double boiler. Stir together eggs, vanilla, sugar-Splenda, purple puree and applesauce. Combine purple mixture with cooled chocolate. Stir together flour blend, cocoa powder, oats and salt. Add to chocolate mixture and blend thoroughly – add walnuts or pecans if desired. Pour into pan, Bake 30-35 min. Purple Puree 3 cups fresh raw baby spinach leaves* 1-½ cup fresh or frozen blueberries ½ tsp lemon juice 1-2 tbs water Fill bowl of food processor with the spinach, blueberries, lemon juice and water. Puree on high until smooth. Scrape down sides of bowl, if necessary add another tablespoon of water (mixture should be very smooth). This makes about 1 cup. It will keep in the fridge for up to 3 days. You can also freeze ½ cup portions in sealed bags or plastic containers. * Fresh raw baby spinach is better because the flavor if very mild. If you must use frozen spinach, use only 1 cup.
*Add the ingredients according to your taste or the taste of your child
Holiday Smoothie By Layne Dyar
Healthy Brownies (Sneaky Chef Recipe) By Marchale Burton 6 T unsalted butter ¾ cup semisweet chocolate chips 2 large eggs 2 t vanilla extract (pure) ½ cup sugar (or use ¼ cup Splenda for baking and ¼ cup sugar) ¼ cup purple puree* (recipe below) ½ cup Mott’s applesauce
4-6 oz milk 1 banana, chopped 1 tsp. vanilla 4-6 ice cubes Put all ingredients into blends and mix until smooth.
Recipes courtesy of the Calhoun County Extension Office
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Healing Hearts. Close To Home. Regional Medical Center in Anniston is your full-service heart hospital. Our skilled and experienced team consists of six interventional cardiologists and two cardio-thoracic surgeons, specially trained nurses, and technicians, available 24 hours a day, seven days a week. Should you need heart care, choose a facility where emergencies are covered. Patients receive personalized, quality care while using the most sophisticated equipment and skilled staff that one might expect in a larger city and all while staying near your family and friends. Our team offers the finest in coronary diagnostic, interventional treatment and rehabilitation. To date, we have performed over 1,000 open heart surgeries. We are committed to providing comprehensive care, including prevention and treatment to our heart patients and continue to fight against the country’s number one killer.
Meet our Team... Ayman Abdul-Ghani, MD Dr. Ghani, is a Cardiac Surgeon and Thoracic Oncologist who is board certified in Cardiothoracic Surgery and General Surgery. He completed his Fellowship in Thoracic Oncology at Harvard University, his Cardiothoracic Surgery Residency Program at the University Hospitals of Cleveland/Case Western University and General Surgery Residency at the University of Hawaii Integrated Surgical Residency Program. He also trained in Liverpool Heart and Chest Hospital/England, UK. He is a member of the Society of Thoracic Surgeons and a Fellow of the Royal College of Physicians and Surgeons of Glasgow. In addition to performing cardiac coronary and valve surgery, he has a special interest in thoracic oncology and minimally invasive thoracic procedures. Dennis Bonner, MD A specialist in Interventional Cardiology, Dr. Bonner has more than 25 years of health care experience including time spent as a flight surgeon for the U.S. Army. Dr. Bonner received his medical degree from Vanderbilt University School of Medicine. Dr. Bonner is board certified in Internal Medicine and Cardiovascular Disease. He is a member of the American Medical Association, the American College of Physicians, the American College of Cardiology, the Medical Association State of Alabama and the Association of Black Cardiologists. Mohamed Jasser, MD A specialist in Internal Medicine, Cardiology and Interventional Cardiology with more than 20 years of health care experience, Dr. Jasser is board certified in Internal Medicine, Cardiology, and Interventional Cardiology, and Endovascular Medicine. He is a Fellow of the American College of Cardiology. Mohammad Kamran, MD A specialist in Interventional Cardiology, Dr. Kamran has more than 20 years of health care experience in Cardiology and Internal Medicine. Dr. Kamran is board certified in Internal Medicine, Cardiology and Interventional Cardiology, as well as board certified by the Heart Rhythm Society for implantation of pacemakers and internal cardiac defibrillators, and is also a fellow of the American College of Cardiology.
256-231-8880 • www.rmccares.org
John Nwogu, MD With more than 10 years of health care experience in Cardiology and Internal Medicine, Dr. Nwogu is board certified in Internal Medicine and Cardiovascular Disease by the American Board of Internal Medicine, in Echocardiography by the National Board of Echocardiography, as well as in Nuclear Cardiology by the Certification Board of Nuclear Cardiology. He is a Fellow of the American College of Physicians, the American Society of Echocardiography and the American College of Cardiology. Osita Onyekwere, MD With more than 15 years of experience in Cardiology and Internal Medicine, He is board certified by the American Board of Internal Medicine, the American Board of Medical Specialties (Cardiovascular Diseases) and the National Board of Medical Examiners. He is a Fellow of the American College of Cardiology and a member of various medical societies. Dr. Onyekwere is an active member with the Alabama Chapter of the American College of Cardiology. Mahomed Salame, MD A specialist in Interventional Cardiology with more than 20 years of health care experience, Dr. Salame received his medical training at the University of London and the University of Cambridge, Dr. Salame received his cardiology training at the University of Leicester and University of Sheffield, and his Cardiology and Interventional Cardiology from Emory University. He is board certified in Internal Medicine, Cardiology, and Interventional Cardiology, and Endovascular Medicine. Masumi Yamamuro, MD Dr. Yamamuro brings more than 25 years of surgical experience to RMC. He is highly experienced in heart surgery and performs such procedures as coronary bypass surgery, valve surgery, thoracic aortic surgery, arrhythmia bypass surgery and transmyocardial revascularization surgery. He is board certified in Thoracic Surgery. He is a member of both the Japanese Board of Surgery and the American Board of Surgery and a Fellow in the American College of Surgeons. Prior to joining the RMC Heart Team, Dr. Yamamuro trained at the University of Alabama Hospital in Birmingham with Albert Pacifico, MD.