Summer 2013
Coordinated Health MAGAZINE
5K
TRAINING BACK IN THE
swing of things
YOGA
&REHAB RECOVERY
BACKPACK S A F E T Y
Yoga Instructor LAUREL ATTANASIO Bethlehem, PA Photo by Kate Hughes
FREE COPY
Summer 2013
The more you know the better you feel.
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5K Training
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LOOKING WITHIN Breast cancer patient Lori McClure explains why you should always trust your instincts.
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Mediterean Diet
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Shop Smart
BACK IN THE SWING OF THINGS Allentown resident Paul Magargal shares how a hip replacement transformed his life.
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Killer Fashion
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COVER - YOGA REHAB & RECOVERY Bethlehem yoga instructor Laurel Attanasio and James Reid, M.D. explain the orthopedic benefits of yoga.
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Q&A WITH JAMIE WEIS Physician Assistant Jamie Weis shares her experience practicing medicine abroad and how she’s using that experience to benefit CH patients.
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First Aid Kit
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Thinking Outside the Lunchbox
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Backpack Safety
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Do’s & Don’ts
ALL - STAR PHYSICIAN Why orthopedic surgeon Brett Godbout, M.D. was recently awarded a prestigious award.
LETTER FROM THE EDITOR Hannah Ropp Managing Editor
A MAGAZINE DEVOTED TO KEEPING YOU HEALTHY Lily Simen, daughter of Aliza Simen.
As a child, summers were always idyllic. It meant three months of (mostly) uninterrupted playing, swimming, and running. But as an adult, summer takes on a different meaning. Now it’s all about trying to cram as much as possible into your already busy schedule. With everything going on during the summer months, it can be easy to overlook your basic health and wellness needs. I know I’ve certainly been guilty of doing the same thing - looking at my already packed schedule and postponing doctor’s appointments or ignoring small aches and pains until I am unable to ignore them any longer. However, I recently met two individuals that made me reassess my priorities and realize the importance of taking care of myself. Lori McClure and Paul Magargal graciously shared their own personal experiences with us in this issue. While both suffered from vastly different health conditions, they had one thing in commonthey paid attention to their bodies and knew when something was wrong.
Lori, a breast cancer survivor, was initially told not to worry about the lump on her breast. But, she trusted her instincts enough to know that something was wrong and sought out a second opinion. That second opinion may have saved her life. In Paul’s case, he got a second opinion after suffering from debilitating back and leg pain for years. While doctors told him that his back was at the root of his problems, they were unable to offer him a solution and little in the way of pain relief. Through a second opinion he discovered that his hip was actually causing his pain and not his back. In addition to these inspiring stories we’ve also got some ideas on how you can stay healthy. Check out our article on yoga featuring local yoga instructor Laurel Attanasio If you have orthopedic issues, don’t worry. Dr. James Reid has some suggestions on what poses you should try. Even though it’s still summer, fall is right around the corner, which means it’s just about time for school to start. Our ATCs have some tips for parents of high school athletes on how you can keep your child safe at summer training camps. Dr. Barry Sirard also has some tips on what symptoms parents should be on the look out for when it comes to concussions. There’s also much more in this issue to help you on your journey to a healthier and happier lifestyle. Don’t forget, if there is something you would like to see us cover, email me at hropp@coordinatedhealth.com or leave us a message on Facebook. Enjoy the rest of the summer!
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CONTRIBUTING AUTHORS CARA GUILFOYLE, M.D BREAST SURGEON GREGG GUILFOYLE, D.O. PLASTIC & RECONSTRUCTIVE SURGEON JAMES REID, M.D. ORTHOPEDIC SURGEON RYAN SMITH, D.O. PRIMARY CARE BRETT GODBOUT, D.O. ORTHOPEDIC SURGEON JAMIE WEIS, PAC MELISSA KOCHER, ATC KRISTEN HIGGINS, ATC
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4 Summer 2013
5TRAINING K Running a 5k has become more than just a form of exercise; it’s become a social activity. Many ‘non-runners’ are choosing to join friends and colleagues on 5ks because it’s an excellent way to get in shape and have fun. A 5k is 3.1 miles, but don’t let the distance intimidate you. Most people can prepare for a 5k in just six to eight weeks. Below are some tips to help you get ready. • Make a Plan - there are a lot of 5k training plans available. Choose one that best suits your needs and stick with it. If you are not accustomed to exercising, make sure you check with a physician first. • Dress the Part – Running shoes that fit you properly can make a huge difference. Go to a store that caters to runners and make sure that you get the shoe that best suits your foot’s needs. The best time to go is at the end of the day when your feet are already swollen. A sport watch can also be helpful.
• Breathe – One of the biggest challenges for new runners can be learning to breathe properly. Breathe from your mouth and nose and deep in your belly. You should always be able to breathe comfortably while running. If you can’t talk because you are too out of breath, you need to slow down. • Fuel Yourself – The food you eat can make a difference in your ability to run. Try to eat well-balanced smaller meals more frequently. Be sure to include plenty of fruits, vegetables, lean proteins and fats in moderation. It’s also important to stay hydrated by drinking lots of water, juice or milk. Avoid carbonated drinks and energy drinks.
Summer 2013
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BACK IN THE s w i n g of things
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llentown resident Paul Magargal has been the first in line to hundreds of Iron Pigs games, and he walks through the park with the same self-assurance as a Hollywood movie star. He is in fact, a self proclaimed Iron Pigs fanatic. So, when he was physically unable to attend games because of pain, he was understandably upset. “I had numbness and pain going down my legs and back and was really limited in what I could do,” said Magargal. “Walking was difficult and even sitting or getting out of a chair was hard. I couldn’t do much at all.” Magargal was told his pain stemmed from his back and spent two years under the care of a pain management physician undergoing various treatments for back pain, including several epidurals. Finally, after years of no success he went for a second opinion and got some surprising news. “The doctor told me it was actually my hip that was causing the pain and referred me to Dr. Scarpino,” claims Magargal.
Within a month of his first appointment with Dr. Scarpino, Magargal underwent a hip replacement at Coordinated Health’s Allentown Hospital. To do the procedure, Dr. Scarpino made a small incision at the front of Magargal’ hip and removed all the damaged bone and cartilage and inserted a prosthetic socket into his pelvic bone. The prosethetic is designed to mimic the natural feel of your hip. Magargal was able to tell a difference in his pain almost immediately. “The nurses kept asking me if I needed pain medication and I said no, this is the best it’s felt in years,” claims Magargal.
“I
think at first I was just frustrated because I lost two years thinking that it was my back causing the problems. But, once I learned that a hip replacement could eliminate the pain, I was really excited,” says Magargal.
Orthopedic surgeon Leonard Scarpino, MD immediately ordered imaging studies and discovered that Magargal’ hip joint, which was supposed to be round, was actually so worn in places that it was more of a square.
Magargal says he began physical therapy the day after surgery and then had at-home physical therapy for several weeks before going through outpatient physical therapy three times a week.
Because his hip joint was so worn down from years of overuse, it didn’t fit into the socket properly and was causing him a great deal of pain.
Today, Magargal is back to doing what he enjoys the most. Spending time with his family, cooking and of course, attending Iron Pigs games. In fact, he was so happy with the results from his hip replacement, he also went through with the knee replacement he had been putting off.
Dr. Scarpino recommended a hip replacement, which is also known as hip arthroplasty. The surgery involves removing the damaged joint and replacing it with an artificial prosthesis, which is comprised of a ball component and a socket. Paul was initially surprised to learn that he needed to have surgery, but quickly realized the benefits. “I think at first I was just frustrated because I lost two years thinking that it was my back causing the problems. But, once I learned that a hip replacement could eliminate the pain, I was really excited,” says Magargal.
Magargal’ only regret is not being more proactive about finding the source of his pain sooner. “I wasted a lot of time because I thought the pain was coming from my back, and even when I felt that it could have been something else I never really looked into it myself. If I had one piece of advice for people, it would be to make sure they are comfortable with their care and diagnosis, because that makes all the difference in the world,” says Magargal. Summer 2013
7
the Mediterranean
diet
The Mediterranean Diet is a nutritional guideline developed by modern interpretations of the food served in Mediterranean countries like Italy, Greece, and Spain. The regimen heavily emphasizes eating fruits and vegetables, and substituting animal fats with olive oil for cooking. It can be considered an attractive alternative to most fad diets because it is considered heart healthy and low in cholesterol. One of the most appealing aspects of the Mediterranean Diet is its acceptance of foods that are commonly considered “off-limits” by other diets. Dieters often feel as if they must restrict themselves from “fun” consumption like high carbohydrate foods and alcohol, but the Mediterranean diet allows for eating whole grains like bread and pasta, as well as red wine in moderation. Another major tenant of the diet is its encouragement of enjoying meals with others, which is good for promoting healthy social habits within families and communities. The diet suggests that staying physically active is key to being healthy, which is helpful for developing a holistic and wholesome view of health.
KEY FACTS • Endorsed by the World Health Organization and the Harvard School of Public Health. • Emphasizes an abundance of food from plant sources. • Olive oil is the principal fat. • Daily consumption of low to moderate amounts of cheese and yogurt. • Twice-weekly consumption of fish and poultry. • Fresh fruit is the typical daily dessert, with sweets no more than a few times a week. • Moderate consumption of wine is considered optional.
8 Summer 2013
smart shopping If you dread going to the grocery store, you’re not alone. A recent study revealed that nearly 70% of Americans dislike grocery shopping. It can be a tedious task. While you want to feed your family wholesome and nutritious foods, time and budgetary constraints can often times make that difficult. We’ve got some tips to help you save time and money at the grocery store and discern what’s really healthy.
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Shop the perimeter of the store It’s true what they say, the perimeter of the store is generally where all of the healthy produce, meats and dairy are located. Try to avoid the center aisles and the processed foods that are kept there.
Leave the kids at home (whenever possible)
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Shopping with kids is never easy. They inevitably request items like cookies, sugar-coated cereal and candy and in an effort to avoid a very public meltdown, parents may be more willing to give into their pint size demands. When possible, try to do your grocery shopping whenever there is someone available to watch your kids or when they are in school or other activities.
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Look for short ingredient lists If you are buying prepackaged foods; look for the shortest ingredient list. In most cases, the extra ingredients are actually additives and chemicals meant to improve the look and taste of the food and prolong the shelf life. Though the extra ingredients aren’t considered to be harmful to your health, they aren’t as nutritious as natural ingredients.
Learn the meaning of organic Many people don’t realize that there are different degrees of organic. Foods can be labeled as 100 percent organic, organic (95 to 99 percent organic) or made with organic ingredients (74 to 94 percent organic). Make sure to read the label carefully so you know what you are getting.
Check the serving size Make sure you double check the serving size listed on nutrition labels. A candy bar that most people would eat as one serving may actually be considered two servings, which double the calories.
Summer 2013
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LOOKING Within
How One Woman’s Decision to Listen to Her Body May Have Saved Her Life
10 May / June 2013
Like most 35-year-old working mothers, Lori McClure’s life tends to be busy as she delicately balances the demands of both motherhood and her job as an elementary school gym teacher. Because of her hectic schedule she admits she never routinely performed self breast exams. So she wasn’t initially concerned when she discovered a lump in her breast since she didn’t have a family history of breast cancer. “My feisty two-year-old daughter actually found the lump one day when we were playing,” says McClure. “She ran into me and it hurt so I reached down and felt a lump. I immediately called my gynecologist and he ordered an ultrasound, which came back normal.” When she pressed her doctors further as to what the lump in her breast might be, McClure was told it could be anything from a cyst to a fibroadenoma and that she should return in six months to have it rechecked. A worrier by nature, McClure wasn’t satisfied with the answer. Her doctor referred her to breast surgeon Dr. Cara Guilfoyle who performed a biopsy after she was unable to aspirate the lump. “Dr. Guilfoyle actually called me and asked me to come in on New Year’s Eve and that’s when I found out I had cancer. It wasn’t the way I wanted to start the New Year,” says McClure. Within days McClure underwent a series of tests including blood work, a chest X-ray, a breast MRI, and genetic testing in order to ascertain as much information as possible about the cancer and develop the best treatment plan. Through this testing she discovered that she had triple negative breast cancer. “Triple negative cancer is a particularly aggressive form of breast cancer that seems to strike younger, pre menopausal women,” says Dr. Cara Guilfoyle. “Though it typically responds well to chemotherapy, it also has a much higher recurrence rate, especially in the first three years.” It was the high recurrence rate of triple negative cancer that led McClure to choose a double mastectomy even though the cancer seemed limited to her right breast. She also had five lymph nodes removed, which were
all cancer free. In addition, she opted to have reconstructive surgery that began when she had her mastectomy. Plastic and Reconstructive Surgeon Dr. Gregg Guilfoyle placed a small balloon-like expander in a pocket just below her skin. Over time he injected a small amount of saline into the balloon in order to expand it. Though the expander is generally removed three months after surgery, McClure had to wait an additional month until she finished her four months of chemotherapy. “We don’t want to risk doing surgery while a patient is undergoing chemotherapy, because it significantly increases their risk of developing infection,” explains Dr. Gregg Guilfoyle. McClure admits that since being diagnosed with cancer, she has made some drastic lifestyle changes based on her doctor’s recommendations. She has eliminated alcohol and caffeine and eats only organic products. She also uses all natural products like shampoo and conditioner. She recently completed her chemotherapy, and is still awaiting the results from her first round of chemotherapy. While she admits she has some anxiety about the results, she is trying to enjoy the summer with her family and continues to be thankful that she trusted her instincts and encourages other women to do the same. “Don’t listen when people tell you that you’re too young to get breast cancer or that if it hurts it can’t be cancer. I was also breastfeeding at the time and was told it could have been a clogged duct. If you aren’t satisfied with the answer you’re being given then you need to get a second opinion because that’s what saved my life,” says McClure.
Dr. Cara Guilfoyle,
Dr. Gregg Guilfoyle,
Breast Surgeon
Plastic & Reconstructive Surgeon Summer 2013
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Q&A JAMIE WITH
WEIS
Name: Jamie Weis Occupation: C oordinated Health Primary Care Physician Assistant Education: William and Mary College Hometown: Easton, PA Fun Fact: Jamie speaks French and Spanish
Q A
What sparked your interest in travel?
Q A
My first experience with travel medicine was while I was in PA school. I did my cardiology rotation in Croatia. I just got hooked. It is so interesting to me to see how other people live and how healthcare systems vary.
Where was your favorite place?
12 Summer 2013
My favorite place would have to be Guatemala. I have been there twice and will be returning in October. The landscape is incredible with its volcanoes and beautiful flowers. The people are very welcoming and kind. The Mayan population really retains aspects of their culture and clothing while living side by side with other Guatemalans.
Q A
What have you learned from practicing medicine outside the United States? The experience has made me more patient and more tolerant. I’ve worked with people who have experienced poverty in a way that I have never seen in the United States. It is certainly refreshing to have the chance to practice medicine without all the outside influences- without insurance, sales, liability etc, where one can just focus on the patient and how to help them; it’s practicing medicine the was it was intended.
Q A
Where have you traveled since joining Coordinated Health seven years ago? Since I’ve been at Coordinated Health, I have worked in Nicaragua, Guatemala, and Spain. I tried to choose all Spanish speaking countries because I am trying to learn Spanish medical vocabulary and become more fluent in the language. We see a fair number of Spanish speaking patients here and some still struggle with medical terminology, which can be difficult. For example, “dizziness” is not a word one would need early on when learning a new language, but in medicine, it’s one we use frequently.
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Has anyone from Coordinated Health traveled with you before? Two years ago, I went with two colleagues to Antigua, Guatemala to work in an orphanage nearby. I have a godson there and I help support their AIDS program. This October, some colleagues will be joining me in San Lucas, Guatemala. I wrote a CME program focusing on travel and tropical medicine, so during the day we will be seeing patients in the clinic and also learning about treatment and prevention of the more common conditions there.
Q A
How do you find the clinics to work out?
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I am researching this seemingly constantly. The place we are going in October is called San Lucas and the clinic was started by a physician and a priest who saw a need for better nutrition, education, and healthcare. The area has a lot of Mayan subsistence farmers who do not live in the city and did not have access to quality healthcare. The project actually has a coffee farm that benefits the clinic as well. They were able to expand the clinic to include xray, an OR, and an ambulance.
How does your experience working in other countries translate into helping people here at Coordinated Health? When someone comes in for a pre-travel consultation, we would do a risk assessment based on the destination, their activities, their overall health, and their planned accommodations. When applicable, we would discuss topics such as prevention of altitude illness or dive injuries, food and water safety, insect precautions, and disease. If a person needed vaccinations or preventive medications, these would be provided. We are also able to evaluate and treat patients after returning from travel if needed.
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s a Care on Demand physician assistant, Weis has become accustomed to diagnosing and treating people with symptoms like fever, chills, and nausea. However, she recently had a patient that gave her pause. “This patient had all the typical symptoms you would see in someone who had the flu, but they had recently been travelling and did not take any prophylactic medications that would have been recommended for the destination. This doubled the list of possible diagnoses,” claims Weis. The patient ended up having typhoid fever, a condition that is not seen frequently in the United States. Fortunately, she was able to be treated. This case is what showed the need for travel medicine education and the role Coordinated Health would be able to take in meeting this need. With this in mind, she developed a program to be offered at all Coordinated Health Care on Demands that offers everything from recommendations and provisions of vaccinations to prevention and self-treatment prior to and after travel. “More and more people are travelling internationally and now we can offer them the peace of mind they need to just relax and enjoy their trip.”
Summer 2013
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YOGA
&
REHAB RECOVERY
Laurel Attanasio moves with an easy dancer’s grace that belies the fact that she has had three major orthopedic injuries. Her gait is even and her poise is stately. She is calm and precise as she walks among rows of colorful floor mats, pausing occasionally to make alignment adjustments and dole out praise. Class ends with heads bowed and hands pressed to hearts. “The light in me honors the light in you,” she tells her students. Ms. Attanasio’s job as a yoga instructor is a surprising turn for a former MBA-educated career woman. As a self-described Type A personality, Ms. Attanasio admits that she was once living a life with too many distractions and too few moments of reflection. Natarajasana (Dancer Pose) Benefits the hips
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Summer 2013
At age 25, she sustained a foot stress fracture as a result of her avid running habit. Five years later, she broke her knee cap in a skating accident. She visited Dr. Brett Godbout, a knee specialist, who fitted her for a knee brace that she wore for three months. She began using yoga as a form of rehabilitation, and learned how to modify poses to work around her leg brace.
Just one year after her knee injury, Ms. Attanasio once again sustained a foot fracture from running. This time, she used physical therapy training at Coordinated Health and realized that her drive to keep moving was becoming problematic. “Recovery was painful and enlightening, and I knew I had to do something different,” Ms. Attanasio said. “Yoga was so eye-opening to me, and it forced me to slow down.”
BENEFICIAL YOGA POSES Vasisthasana (Side Plank) Benefits the shoulder
Her revelation is a common one among people who practice yoga. Health care costs are substantial for people with frequent or chronic medical problems, and yoga offers a simple therapeutic solution for many issues. Dr. James Reid, an orthopedic surgeon at Coordinated Health, often recommends yoga to patients as a form of rehabilitation during recovery. After getting his start in yoga eight years ago at Easton Yoga, he began to practice ashtanga, or the primary series of yoga movements, on his own at home. The series includes 50 poses that are meant to be practiced daily, many of which are difficult and must be modified. “Yoga is a nice way to get back into shape for people who have had some downtime,” Dr. Reid says. “It is isometric, meaning that it is strength training that does not strain the joints. It’s also aerobic, and I can tell you that when I’m done with a session, I feel like I’ve just run a 5K.” While Ms. Attanasio and Dr. Reid seem likely unlikely colleagues, the two both serve as consultants for athletes. Ms. Attanasio teaches yoga to sports teams at Lehigh University, and Dr. Reid is the team physician for Easton High School. Both agree that the advantages of yoga for athletes are plentiful.
Ustrasana (Camel Pose) Benefits the back
Paripurna Navasana (Boat Pose) Benefits the abdominals
Eka Pada Rajakapotasana (Pigeon Pose) Benefits the knees
“Football players tend to lack body awareness,” says Ms. Attanasio. “Their hips and knees and alignment are just all over the place. Yoga helps strengthen their core muscles, which makes them stronger all around.” Dr. Reid’s favorite benefit of yoga is the mental clarity it brings for people who are stressed, as many of his patients are after undergoing surgery or therapy. He advises people to choose a patient and accommodating instructor, modify poses where necessary, and enjoy the tranquility that yoga offers. “The goal of yoga is to empty your mind,” says Dr. Reid.
Dr. James Reid, Orthopedic Surgeon Summer 2013
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Where
Y U care for you
You’re dynamic. You provide for your family, you support your friends, and you contribute to your community. It’s time to focus on you. Schedule a wellness visit with our Women’s Health team, and make sure that your future will be as vibrant and active as your present.
Coordinated Health Women’s Health
(877) 247-8080 | coordinatedhealth.com | (610) 861-8080
killer fashion by Kristen Higgins MS, LAT, ATC Moravian Academy
A
person suffering for the sake of fashion is not a new thing. From Victorian corsets to Chinese foot binding, women in particular put their bodies in jeopardy in order to wear the latest trends. Some of the trends you may notice today include: stilettos or high heel shoes, ballet flats, bottomless purses, wide belts, and large heavy earrings. Unfortunately, many people don’t realize that by taking part in these trends they could be doing long-term damage to their bodies. Shoes are one of the biggest culprits. Popular flat shoes like Uggs and Flip Flops don’t provide enough arch support. They tend to be too flat and can cause your toes to grip in the shoe for stability that it doesn’t provide. This can cause plantar fasciitis, tight calves, and fatigue in lower leg muscles. On the other hand, heels can cause the opposite problem. Shoes with a heel that is greater than two inch high cause your body to be thrown forward on the ball of your foot. This can cause nerve impingements like Morton’s Neuroma, bunions, bone infarction (where the bone actually dies from not getting enough blood circulation), stress fractures and shortening of the Achilles tendon. To avoid foot problems, look for a shoe with a low heel and good support. It’s also important to make sure your shoe fits properly.
doctors complaining of abdominal pain, heartburn, indigestion and irregularity because wide belts being worn too tightly. Another accessory that causes health problems is oversized purses. These bags can become very heavy and many people tend to carry them on a particular shoulder. Carrying an overly heavy purse can neck pain, back pain and shoulder. Your muscles may also get tense and spasm. To avoid this, use smaller purses, don’t put more things in it than you need and switch up the side of your body you carry your purse. You wouldn’t think that skinny jeans could cause health problems, but both men and women are experiencing a myriad of health issues from wearing pants that are too tight. Skinny jeans are contributing to a nerve condition called Meralgia Paresthetica, which causes numbness, tingling and burning in your legs. Skinny jeans have also been linked to digestive problems like heartburn, abdominal discomfort and blood clots in the legs due to so much constriction. Spanx and other body shapers are also cause similar issues. The best advice is to be smart on what fashion trends work for you. Listen to your body and remember no matter what, you are most fashionable when you are comfortable in your own skin!
Shoes aren’t the only fashion trend that can be bad for your health. There have been reports of people going to their family Summer 2013
17
FIRST AID
KIT
A good first aid kit is essential for every household and workplace. In addition to providing lifesaving capabilities during a crisis, a first aid kit is also useful for responding to everyday bumps, bruises and cuts. Most first aid kits live under bathroom sinks or tucked away into medicine cabinets, but we’d suggest dressing yours up and displaying it in plain sight to make it faster and easier to access. Regardless of where you keep your kit, make sure you educate all of your family members or coworkers on how to use all of the important pieces.
Standard kits recommended by the Red Cross for a family of four include: • 2 absorbent compress dressings (5 x 9 inches) • 25 adhesive bandages (assorted sizes) • 1 adhesive cloth tape (10 yards x 1 inch) • 5 antibiotic ointment packets (approximately 1 gram) • 5 antiseptic wipe packets • 2 packets of aspirin (81 mg each) • 1 blanket (space blanket) • 1 breathing barrier (with one-way valve) • 1 instant cold compress • 2 pair of nonlatex gloves (size: large)
• 2 hydrocortisone ointment packets (approximately 1 gram each) • Scissors • 1 roller bandage (3 inches wide) • 1 roller bandage (4 inches wide) • 5 sterile gauze pads (3 x 3 inches) • 5 sterile gauze pads (4 x 4 inches) • Oral thermometer (non-mercury/nonglass) • 2 triangular bandages • Tweezers • First aid instruction booklet In addition, Coordinated Health primary care physician Dr. Ryan Smith suggests:
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May / June 2013
• Eye wash
• Epinephrine pen
Where
Y U heal
You’re vibrant. You are active and outgoing, you love trying new things, and you plan to stay busy for a long time. We want to help you stay fit and lively. Choose Coordinated Health Joint Replacements.
(877) 247-8080 | coordinatedhealth.com | (610) 861-8080
Thinking outside the
LUNCHBOX If you’re a parent to a school age child then chances are you’ve heard the common lunchtime complaint. “I’m sick of sandwiches, can’t I have something else?” While it can be challenging to come up with nutritious and delicious lunches for your child, we’ve got some ideas to help you get out of the lunchtime rut and get your child excited about eating healthy.
Back-to-school
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Break Bread: If sandwiches are a staple in your child’s lunch, try mixing it up by using a mini bagel, wrap or English muffin instead. Pasta Anyone? Pasta doesn’t have to just be for dinner. Try a cold pasta salad and add lean meats, cheese, and plenty of vegetables. Don’t forget to pack the fork! Breakfast for Lunch: You’ve heard of breakfast for dinner so why not for lunch? Pack your child a muffin, some fruit salad, yogurt and a few links of sausage. They’ll be happy for a switch in routine. Dip, Baby, Dip: Most kids, especially younger ones, love the idea of dipping their food and there are several options available. Try some hummus and include pita chips and veggies or a yogurt dip with fresh fruit and a bagel. Snack Away: What kid doesn’t like snacks? Pack a variety of healthy snack options for your child to munch on. Some ideas include trail mix, fresh fruit and vegetables, deli meat rolls, granola and pretzels.
GROCERY LIST o Lean deli meat and low-fat cheese o Yogurt o Juice boxes or other drink options o Crackers or pretzels o Fresh fruit (bananas, grapes and apples are excellent choices) o Baked chips
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o String cheese o Cottage cheese o Granola bars o Raisins o Popcorn
BACKPACK S A F E T Y
Kids are consistently lugging around books, binders and computers in their backpacks and all that extra weight is taking a toll on their backs. In fact, studies have shown that an alarming number of back problems in kids are tied to their back packs. “Recent reports have identified an increasingly number of school aged children seeking care for back pain during the school year,” says primary care physician Dr. Ryan Smith. “In a lot of cases, it seems that the inappropriate wearing of, and the weight of children’s back packs are the cause of the child’s back pain.” Fortunately, there are steps parents can take to prevent back problems in their school age children. The first thing Dr. Smith recommends is purchasing an ergonomically designed backpack. Backpacks with only one strap should be avoided as they place all the weight on one side of the body. “Children should not wear their back packs on one shoulder, but two, so the back-pack is appropriately centered on the child’s back rather than causing a lean to one side. This prevents an unnecessary curvature of the spine, which may cause pain,” says Dr. Smith. It’s also important to make sure that your child is wearing the right size backpack and that they are wearing it correctly. Their bag shouldn’t be bigger than their back. As for placement, it should rest one to two inches below their shoulder and no more than four inches below their waistline. Back packs should have wide padded straps to distribute the weight over more of their shoulders. The padding will also help alleviate any pressure points. Another great way to make sure that the weight of the backpack is distributed evenly is by having a waist strap. A waist strap helps to direct the weight away from the shoulders and onto the waist and hip muscles, which are much stronger. Once you have found an ergonomic backpack, it’s important to keep the weight of the bag in check. A back pack should weigh a maximum of 15% of the child’s body weight to ensure it is not worn too heavily, which may cause an increased axial load of the spine, leading to pain,” says Dr. Smith.
Dr. Ryan Smith, Primary Care Physician
ALL - STAR PHYSICIAN
Coordinated Health orthopdic surgeon Dr. Brett Godbout was awarded the McDonald’s Hall of Fame All-Star Award in a halftime presentation at the McDonald’s Lehigh Valley All-Star Football Classic in June. “I was nominated by the athletic trainers I support, and they’re a wonderful group of people,” said Dr. Godbout. Dr. Godbout is currently a team physician for Moravian College and Liberty High School. As an avid runner, marathoner, skier and golfer, Dr. Godbout relates well to his athlete patients. He credits Coordinated Health with providing a comprehensive support system for student athletes. “That on-the-field physician experience, integrated with the athletic trainers, is vital to the delivery of good sports medicine,” says Dr. Godbout.
Chris Reidy Athletic Training Program Coordinator
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May / June 2013
Dr. Barry Sirard Dr. Brett Godbout Orthopedic Surgeon
Primary Care
Where
Y U heal
Orthopedics You’re agile. You command the field, you take charge of your education, and you run your life like a well-oiled machine. We share that relentless pursuit of excellence. Choose Coordinated Health Orthopedics.
May / June 2013 23 (877) 247-8080 | coordinatedhealth.com | (610) 861-8080
DO’S
&
DON’TS
F E S T I VA L S & FA I R S Festivals and fairs are a staple of the fall season and can be a lot of fun. Check out our tips on how you can enjoy all your favorite fairs and festivals safely this year. Do stay hydrated. Drink plenty of water and other non-carbonated beverages to beat the heat and avoid becoming dehydrated. Avoid drinking too much alcohol or caffeine as they can rob you of the essential water you need. Do be aware. Make sure you know where security and first aid responders are located in case of an emergency. Also, be conscious of your surroundings. If you notice something that seems ‘off’ or doesn’t feel right, report it to the proper authorities. It’s better to be safe than sorry. Do bring food if you can. Some places will allow you to bring your own food, which can reduce the cost and give you some healthier alternatives. If you plan to eat at the venue, make sure the vendor has a clean workspace, a proper place to keep refrigerated items, a sink for employees to wash their hands and the proper licensing to serve food. Don’t overindulge. The quickest way to ruin your fun is by consuming too much food or alcohol. Set a limit on how many drinks you’ll have before you go and stick to it. If you have a favorite fair or festival food, get that and get your second favorite to go for later. Don’t leave your drinks unattended. Keep an eye on your drinks, soft drinks and other beverages can be spiked as well.
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Summer 2013
Coordinated Health launched a public outreach campaign called Light Lehigh Valley Orange on Saturday, August 3 that involved distributing 14,000 orange glow bracelets to the Musikfest crowd in Bethlehem. Simultaneously, CH hosted a VIP reception at the ArtsQuest Center for community leaders and other business partners to watch the night turn orange. The purpose of the campaign was to announce Coordinated Health’s new partnership with the United Way of the Greater Lehigh Valley, as well as to promote a CH-sponsored night time 5k event in the fall.
600 MORE FAMILIES WILL HOLD STEADY JOBS, REMAIN IN THEIR HOMES AND INCREASE SCHOOL ATTENDANCE.
MORE RESULTS. BE PART OF THE CHANGE. United Way of the Greater Lehigh Valley UnitedWayGLV.org
Summer 2013
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