Community Health March 2013

MARCH 2013

MEDICINE

MAN POPLAR BLUFF CHEF TYLER RICHARDSON USES SPICES FOR HEALTHY EFFECTS, AND YOU CAN TOO

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MID AMERICA

Sparta optometrist: Protect your eyes at work Pick the perfect pet bed

SoutheastHEALTH – the Large

When you need us From when you’re first expecting to those unexpected accidents, SoutheastHEALTH is here for you. We promise to always treat patients like family and families like old friends.

WHEN YOU NEED U

SoutheastHEALTH is your partner in healthy rehabilitation. No matter where you are in nearby you can turn to for quality, compassi people who care. We’re SoutheastHEALTH

Our Services Our SoutheastHEALTH facilities work together to treat whatever life brings – from skinned knees to major surgery. Here are just a few of the health services our network offers: 4 Brain & Spine Center

4 Emergency Services

4 Breast Care & Diagnostic Center

4 HealthPoint Fitness

4 Cancer Center

4 Heart Center

4 Diabetes Center

4 Home Health

4 Digestive Health Center

4 Hospice

4 HealthWorks

4 Imaging 4 Lab Services 4 Orthopedics & Joint Replacement Center 4 Pharmacy 4 Sleep Diagnostic Center 4 Weight Management Center 4 Women's and Children's Center & Rehab 4 Wound Care & Hyperbaric Medicine

WIN

a One-Year Memb to HealthPoint Fit

est Provider of Healthcare in the Region

S. WHERE YOU NEED US.

Where you need us

y living – from prevention and diagnosis to treatment and life, or in the region, there’s a SoutheastHEALTH facility ionate treatment. We’re more than a system of care. We’re H.

bership tness

Jackson

55

Cape Girardeau Ellington Bloomfield

60

Van Buren 60

Dexter 55

Poplar Bluff

Bernie

Doniphan Malden

SoutheastHEALTH Locations: Bernie Bloomfield Cape Girardeau Dexter Doniphan

Ellington Jackson Malden Poplar Bluff Van Buren

Additional specialized services provided in Fredericktown, Perryville and Sikeston

For more information call the Southeast HealthLine:

1.800.800.5123 or visit SEhealth.org

Courtesy of SoutheastHEALTH. Like us on Facebook for more information and to enter for your chance to win.

The Difference is How You’re Treated

Thinking that nothing can help your chronic wound heal?

Our advanced care can.

If you have a wound that hasn’t healed after 30 days, now there’s something more you can do. Gateway Regional Wound & Hyperbaric Center has advanced treatments and a skilled team of specialists who focus on helping heal wounds, including diabetic ulcers, that haven’t responded to other approaches. And the sooner that wound heals, the sooner you can get back to being yourself. To learn more or to schedule an appointment, call 618-798-8700 today.

mid america

CONTENTS VOLUME 5 | ISSUE 3

YOUR SUPER SPICES

Boost your health and shake up your senses with spices that do more than flavor your food.

Check out 10 super spices you can use to fight cancer and even cure a tummy ache.

BY TRACEY BUCHANAN

38

D E PA RTMEN T S 6 Editor’s Letter 8 Local Focus 12 News+Notes 21 Q+A 23 Well Said 48 Picture of Good Health

M ON ITO R S 26 WOMEN 28 MEN 30 FAMILY 32 SENIORS 34 PETS 36 EATS

44 SHIFT WORK SLEEP DISORDER

Because of their swapped schedules, third-shift workers can miss out on restorative sleep, leading to a greater risk for depression and heart problems. Get back on track with realistic tips—and some peace and quiet.

BY CASEY TONER

On the cover Chef Tyler Richardson cooks at The Wine Rack in Poplar Bluff, Mo. His tastes, roots and techniques are mainly French. But he does cook with many herbs and spices. Check out his Curried Vegetables recipe, which uses garlic, ginger and turmeric, on page 43.

Photos by LaShanda Grooms

CLIMB TO THE TOP

8

Run up 40 flights of stairs, and you’ll know how it feels to have asthma. More than 1,200 locals sprinted up the Metropolitan Square Building for an American Lung Association fundraiser.

BY DANETTE M. WATT

4

MARCH 2013

C O M M U N I T Y H E A LT H

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CHAIRMAN

Larry Perrotto MANAGING DIRECTOR

[ A note from the medical editor ]

Mark Hornung EDITOR-IN-CHIEF

Carole Sharwarko

The conundrum of teenagers and sleep

ART DIRECTOR

Bret Figura ASSOCIATE EDITOR

Jackson A. Thomas LOCAL EDITOR

Danette M. Watt AD TRAFFIC MANAGER

Joseph Krystofiak MEDICAL EDITOR

Ever wonder why your teenager doesn’t sleep during the school week, but sleeps until noon on the weekends? Can teenagers really function adequately without—what we consider—a full night’s sleep? Or are they always sleep-deprived?

These questions vex parents who try to get their teenager to sleep at night, and always have. Most times, they are unsuccessful. We all know sleep is essential to our well-being and successful functioning during the day. Sleep requirements may vary, but a teenager should get about nine hours of sleep at night.

I think many teenagers are chronically sleep-deprived. What keeps them up at night? ³ ³ ³ ³

Tons of homework Electronics Yet another text to send Relationships and anxieties

So what should parents do? The greatest challenge is convincing your teenager to get more sleep without them think you are interfering, then closing the door in your face. Here are some suggestions. ³ ³ ³ ³ ³

Set a regular nightly bedtime (at least during the week) Turn off all electronics an hour before bedtime Limit afterschool activities (may be difficult for sports team participants) Monitor school progress (teacher conferences) Consult your pediatrician for ideas about sleep training

I always ask teenage patients about their sleep habits, and whether they feel fatigued during the day.

It is a common complaint. My advice is part of healthy lifestyle counseling. Remember: A good night’s sleep is an essential part of a healthy lifestyle. It will help keep you in shape. This is my routine: ³ ³ ³ ³ ³

Janis Mendelsohn, M.D. SALES DIRECTOR

Liz Latta ADVERTISING

Call Liz Latta at (312) 504-3555.

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Nothing contained in this magazine is or should be considered or used as a substitute for medical advice, diagnosis or treatment by a licensed medical practitioner. Community Health magazine content is published to educate consumers about health care and medical issues that might affect their daily lives. As always, please consult your physician.

Community Health magazine is a publication of Community Magazine Group Inc. Copyright ©2013 Community Magazine Group. All rights reserved.

Community Health magazine is published 12 times per year monthly and four times per year quarterly.

Postmaster: Send address changes to Community Magazine Group, 1550 S. Indiana Avenue, 2nd Floor, Chicago, IL 60605.

Focus on homework as early as possible Get at least eight to nine hours of sleep Turn off the electronics, and keep your room quiet Try relaxation techniques, such as showering or reading Avoid all energy drinks and stimulants during the day

CMGHealth.net

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Dr. Janis Mendelsohn medical editor

2010 Silver Ozzie (Folio Awards) Custom Publishing

2009 Gold Ozzie (Folio Awards) Best Feature Design/Custom Publishing 2009 Silver Ozzie (Folio Awards) Custom Publishing

2008 First Place Advertising Section/ Special Supplement

6

MARCH 2013

C O M M U N I T Y H E A LT H

Knee Pain

Med + Plus takes pride in their treatment of knee pain. After the evaluation and x-rays, the staff gets to work on reducing the pain as quickly as possible. One of the treatments is Sarapin; a plant based homeopathic injection for the knee. Sarapin is an antiinflammatory medication which will start working to reduce pain and swelling around the knee. A second knee injection containing hyaluronic acid is then given which helps maintain the soft tissues of the knee. Hyaluronic acid is naturally found inside the knee joints, but the fluid decreases with the normal aging process.

Med + Plus also offers two Medicare approved knee braces. The first brace makes walking less painful by relieving pressure from the narrowed joint space. This is an Unloader Brace that helps stabilize the knee joint. The other brace is the BioniCare and this one helps to reproduce a normal and healthy knee joint. BioniCare is the only FDA approved device that is capable of rebuilding knee cartilage.

Patients will also be able to avoid dependency on pain medication.

Patients wear this brace during the day or at night when they are not active. In fact, BioniCare pads can be worn at bedtime so that the knee is repairing itself while the patient sleeps. Best of all, the greatest benefit of the brace is that total knee replacement may be prevented. Both of these braces are Medicare approved.

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MID AMERICA

METRO EAST: ST. LOUIS

Breathe Easier

Two women climb stairs for asthma fundraiser

BY DANETTE M. WATT

8

MARCH 2013

C O M M U N I T Y H E A LT H

Fight for Air Climb has brought in more than $1.5 million to support local American Lung Association programs. More than 1,200 runners participated in last year’s event.

I’m not in it to compete with other racers.

But I’m competitive when it comes to fundraising.

RUNNER SUE KECK

option of sending her a check. That year, she raised $6,000.

“I found that 85% of my contributors go online and donate an average of $50 to $100. Right before Christmas last year, I sent an email to everyone who donated in the past three years, asking if I could count on their support. I immediately got responses from several, and a check for $1,000,” Keck says.

Keck says last year, Emerson was the No. 2 fundraiser. She wants to see the company be first in 2013, and has set a personal goal of raising $10,000.

“You hit a lot of soft spots,” she says. “One executive who donated was a lung cancer survivor. I’m amazed at the feedback I get. Every time I struggle (while climbing), I think of those who can’t breathe.”

SUPPLIED PHOTOS

Ever wonder what it’s like to suffer from asthma or chronic obstructive pulmonary disease? Go to the Metropolitan Square Building in downtown St. Louis. Run up 40 flights of stairs. Make it to the top.

You’ll most likely be gasping and struggling to take a deep breath. This is also the path you’d take to complete the Fight for Air Climb fundraiser.

The St. Louis chapter of the American Lung Association started its Fight for Air Climb fundraiser in 2008. The event has racked in more than $1.5 million to support local ALA programs and services. Runners are taking the stairs at this year’s event March 23.

In 2012, Jeanette Kowalik-Lowrance, of Bethalto, Ill., and Sue Keck, director of executive compensation at Emerson Electric Company, were two of the 1,235 runners.

Kowalik-Lowrance, 47, knows what it’s like to struggle to breathe. She’s lived with asthma since she was a child.

“My parents didn’t tell me I had asthma,” she says. “The doctor told them I’d outgrow it. When I was in college, I developed allergies, and that’s when I found out.”

Her asthma symptoms usually worsen in the winter because she’s stuck indoors—in closed environments.

“I get chronic bronchitis, but I deal with it. When my asthma kicks in, I use my inhaler,” she says.

Kowalik-Lowrance ran the stair climb for the first time in 2010, and raised $1,200.

“My husband works at Simmons Law Firm in Alton, so I got a lot of donations from employees and attorneys. I also have friends with asthma who donated,” she says. “I didn’t push the fundraising as hard in 2012, and raised only about $500.”

The second year she ran, she shaved seven minutes off her time. “I lost 30 pounds, and my asthma was better controlled,” she says.

As the top individual fundraiser for the past three years, Keck, 60, has contributed more than $20,000.

“I’m not in it to compete—at least not with other racers. But I’m competitive when it comes to fundraising,” Keck says.

Her fundraising methods have improved since her first year, when she sent donation requests to just family and friends. She raised more than $1,000.

“I’ve taken advantage of my position,” she laughs. “I thought, ‘I can do better than this.’”

The second year, Keck sent an email with the website link to executives of Emerson’s business units. This gave them the

MID AMERICA

SOIL: SPARTA

WORKPLACE EYE WELLNESS MONTH

Preserve Your Sight

Avoid strain and common eye injuries while you’re on the job BY DANETTE M. WATT

Every day, about 1,000 eye injuries occur in American workplaces. The financial cost of these injuries is great. More than $300 million per year gets spent in lost production time, medical expenses and workers’ compensation, according to the Bureau of Labor Statistics.

March is Workplace Eye Wellness Month. And Prevent Blindness America, a volunteer eye health and safety group, is striving to educate employers about the importance of eye wellness at work. The organization aims to fight blindness and save sight.

Occupations with greater risks for eye injury include the building trades, manufacturing and metal welding. And people who work for prolonged lengths of time at computers may be prone to vision problems, too. If you take a few simple steps, you may be able to stave off many eye injuries, and keep your vision intact.

PROPER EYE PROTECTION Dr. Carolyn Gibson is an optometrist at Southern Illinois Eyecare Clinic in Sparta. She says one of the most important measures you can take to steer clear of work-related eye injuries is to wear eye safety equipment.

“The most common eye injury we see is a foreign object in the eye. Most likely, it’s a man from one of the maintenance shops or the nearby coal mines who comes in (with this problem),” Gibson says.

Maintenance workers, construction workers, and even electricians might wear safety glasses, but not goggles, which can cover your eyes better, she says. Or they have the goggles, but don’t bother to wear them.

“Safety glasses protect from flying objects on impact, but they don’t protect from debris such as dust,” she says. “Goggles seal off the eye. Safety glasses don’t.

SIGHT STATS

90

% of workers who use computers for more than 3 hours per day are affected by computer vision syndrome.

About

eye injuries 1,000 occur in American

workplaces every day.

$300

million per year gets spent in lost production time, medical expenses and workers’ compensation.

10

MARCH 2013

C O M M U N I T Y H E A LT H

But people who have to wear goggles say PEEP they aren’t practical. They say they’re hot THIS! and fog up, especially when it’s hot.”

Studies show If particles fly in your eyes and you suspeople who work pect they are damaged, don’t put off a visit on computers to get them checked out. Gibson says for more than three hours blink men often wait two or three days before far less getting care. You may put your eyes at than others. more risk for infection if you try to wait for them to heal on their own.

“We use an instrument called a spud to remove the foreign object,” she says. “If the object is left in, it creates a rust ring on the cornea, and prevents the cornea from healing. Depending on how close to the center of the eye the object was, we might put a bandage contact lens on it, and use drops to prevent infection.”

COMPUTER VISION SYNDROME Workers who spend many hours in front of a computer screen experience different type of injuries—eyestrain and computer vision syndrome. Computer vision syndrome affects about 90% of workers who use computers for more than three hours per day, according to an article in Survey of Ophthalmology. Symptoms include dryness, soreness, headaches, blurred vision, migraines and eyestrain, and irritation and redness of the eyes.

“Studies show that people who work on computers more than three hours blink significantly far less than others,” Gibson says.

That lack of blinking contributes to CVS symptoms.

To treat CVS and eyestrain, use proper ergonomics, she says.

Your computer monitor should be at a proper distance—between 20 to 40 inches from your eye to the front of the screen—and at or slightly below eye level.

Prevent Blindness America suggests learning the 20-20-20 rule, which helps rest your eyes when they’re tired from computer work. About every 20 minutes, look at something 20 feet away for 20 seconds. “And don’t forget to blink,” Gibson says.

Christian is

Committed

Dr. Sehizadeh, Interventional Radiologist (left) and Dr. Menendez, Breast Surgeon (right)

Our Breast Health Center delivers the finest comprehensive breast care in our community.

At Christian Hospital’s Breast Health Center, we coordinate leading specialists in radiology, surgery, oncology, radiation oncology and plastic surgery – along with the most advanced technology and diagnostic techniques – to provide you the best care in the region. In fact, our breast specialist is the only surgeon in North County who focuses solely on breast health.

That kind of commitment to our community is what you should expect, because Christian’s not only one of the founding

hospitals of the BJC HealthCare organization, we’re one of its top performers, too.

See for yourself what we’re talking about. Take a virtual tour of our Breast Health Center at Northwest HealthCare by visiting ChristianCares.org or calling 747-WELL (9355) or 1-877-747-WELL today.

MID AMERICA

SEMO NEWS+NOTES

Radiation oncology department earns national accreditation CAPE GIR ARDEAU ~ Southeast Cancer Center’s Radiation Oncology Department has earned national accreditation from the American College of Radiology. It’s one of eight facilities in Missouri to receive this recognition for its radiation treatments. The department earned accreditation in 2009, and was recently re-accredited for another three years. About 500 radiation oncology centers nationwide have earned this accreditation, which reflects the staffing levels, training and highly technical equipment needed to provide patients with the best in radiation therapy.

Dr. Joseph P. Miller, medical director of the department, says the ACR is the primary organization that recognizes excellence in radiation oncology practice. “This re-accreditation demonstrates Southeast Cancer Center’s continuing dedication and commitment to providing quality radiation therapy to those we serve,” Miller says. Pictured are radiation oncology staff members Linda Valentine (front row, from left), Lavonna Wollard-Biddle, Dee Ann Bowman, Wanda Matthews, and Mitzi Richter; Jennifer Ewert (back row, from left), Dr. Joseph P. Miller, Mark Mayhew, Sam Hancock, Brandon Bigham, Pat Robert, Gay Wilson, Nicole Pulcher and Jeannie Landewee.

New cancer center treating patients ST. LOUIS ~ Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine began treating patients Jan. 7, at its newest outpatient location in south St. Louis County. Siteman Cancer Center-South County offers access to the same advanced treatments, including more than 240 clinical trials, and technology available at Siteman’s main location at Washington University Medical Center. “Treatment at a top 10 U.S. cancer center just got easier for hundreds of thousands of area residents,” says Dr. Timothy Eberlein, Siteman’s director. “Along with convenience, patients at our South County location will benefit from the world-class cancer care and outstanding research of our Washington University physicians.” Multidisciplinary care provided by radiation oncologists, medical oncologists and surgeons lets patients visit as many as three doctors in one trip. This team approach also means a patient’s treatment plan can be determined in one visit. For more information, visit SitemanSouth.wustl.edu.

2 faculty members recognized for research

Dr. D. Matthew Shoemaker has recently been named vice president of Physician Services. Shoemaker will work to ensure patients continue receiving the highest quality care.

His responsibilities include collaborating with the Southeast Medical Group to build a physician-led and physician-managed organization. “We want our physicians to have a strong voice and leadership in the governance and operations of SoutheastHEALTH,” says president Wayne Smith. “Shoemaker will have a vital role as we continue to grow as a regional health care organization, and expand our physician relationships. He has excellent leadership skills, and is well respected by his peers.

We are very pleased to welcome Shoemaker to the SoutheastHEALTH team.” Shoemaker earned his doctor of osteopathic medicine degree at University of Health Sciences—College of Osteopathic Medicine in Kansas City, Mo. He has been part of the Cape Girardeau medical community since 2007.

ST. LOUIS ~ Two Washington University faculty members have received awards from the Radiation Research Society. They were acknowledged for their contributions to research in the field, and their services to the community. Dr. Julie K. Schwarz, assistant professor of radiation oncology, received the 2012 Michael Fry Research Award. This award recognizes junior scientists who have made significant contributions to the field of radiation research. Joseph L. Roti Roti, emeritus professor of radiation oncology, was one of three honored with a 2012 Distinguished Service Award. The award recognizes those who have helped further the goals and objectives of the Radiation Research Society. “We are honored to have two of our faculty named as the top researchers in our field,” says Dr. Dennis E. Hallahan, head of the Department of Radiation Oncology at Washington University.

“The Michael Fry Research Award is given to the most promising junior researcher in the field. And Joseph Roti Roti is being honored for his distinguished career and service to the society.”

CAPE GIR ARDEAU ~

Dressed as princesses, girls sat on the floor at the Princess Tea to get a better look at well-known fairy tale princesses who entertained the crowd.

Princess tea raises more than $16,000 for women’s services A Mother/Daughter Princess Tea proved to be a royal success recently, drawing more than 700 moms, daughters and family members to the Drury Lodge in Cape Girardeau. The SoutheastHEALTH Foundation event raised more than $16,500 to benefit Southeast’s Women’s and Children’s Services, including Obstetrics and the Neonatal Intensive Care Unit. The tea included special princess accessories for the girls, as well as sweets, tea and lemonade. Several well-known fairy tale princesses made special appearances.

They sang, danced, told stories, posed for photos, and signed autographs.

CAPE GIR ARDEAU ~

Do you have an item for News+Notes? Email dwatt@cmghealth.net.

12

MARCH 2013

C O M M U N I T Y H E A LT H

SUPPLIED PHOTOS

Doctor named vice president of Physician Services

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Dr. Mark Rusten Joins Southeast Ear, Nose & Throat

“I can treat a 6-month-old and a 96-year-old in the same day. That appeals to me.”

— Mark Rusten, MD

M

ark C. Rusten, MD, Otolaryngology, who grew up in a Minneapolis, Minn., suburb, doesn’t miss the cold and snow of his childhood.

Dr. Rusten, who recently joined the Southeast Hospital staff and is affiliated with Southeast Ear, Nose & Throat, says he prefers this region’s milder winters.

Dr. Rusten’s clinical interests include, but are not limited to: F[Z_Wjh_Y EjebWhod]ebe]o LeYWb YehZ Z_iehZ[hi 7Ykj[ WdZ Y^hed_Y i_dki_j_i :[l_Wj[Z dWiWb i[fjkc 9^hed_Y WdZ Wbb[h]_Y h^_d_j_i >[Wh_d] beii

Providing Both Medical and Surgical Care In his practice, Dr Rusten has the opportunity to provide patients with both medical and surgical care.

“That is something I like,” he notes, adding that he also enjoys treating patients of all ages. “I can treat a 6-monthold and a 96-year-old in the same day,” he says. “That appeals to me.”

He particularly enjoys treating children. A high percentage of his surgeries involve pediatric patients. Placing ear tubes and removing tonsils are common procedures, Dr. Rusten says.

A Dog Lover He and his wife, Martha, have two sons: Jack, 9 and Henry, 6. They love dogs. The Rusten family currently has a Greater Swiss Mountain Dog or Swissy named Georgie.

“I like larger dog breeds,” he says, adding that the family is looking to add another dog to their household.

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In his spare time, Dr. Rusten enjoys playing golf and bow hunting. He also likes to run. He has completed a number of marathons over the years.

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While he grew up deer hunting with firearms, Dr. Rusten says he prefers bow hunting now. In this region, his targets are deer and turkey. In trips out West, he has hunted other game. “I have hunted black bear and mule deer,” he notes.

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A Perfect Fit Dr. Rusten previously practiced for seven and a half years in Paducah, Ky. Both Paducah and Cape Girardeau share similarities. Both are river towns and both are relatively small cities. He says their relatively small size makes traveling to work more convenient. “I like a short commute,” he notes.

While growing up in Minnesota, he had a desire to be a physician. “I was pretty sure I wanted to do something surgical by the time I was in high school,” says Dr. Rusten, whose grandfather was a dermatologist.

Dr. Rusten graduated with a bachelor of arts degree in biology from Covenant College in Lookout Mountain, Ga. He received his MD degree and an MS degree in Otolaryngology from the University of Minnesota Medical School in Minneapolis.

He completed a General Surgery residency at Hennepin County Medical Center in Minneapolis and residency in Otolaryngology at the University of Minnesota. He is certified by the American Board of Otolaryngology.

A bow hunter has to be relatively close to the animal for an accurate shot which makes it challenging, he says.

Dr. Rusten has golfed for nearly two decades. But until this year, he had never had a hole-inone. This fall, he made two holes-in-one.

“I guess I was lucky,” he says with a smile.

Southeast Ear, Nose & Throat 817 S. Mount Auburn Road, Suite 200 To schedule an appointment, call 573-519-4646.

MID AMERICA

SOIL NEWS+NOTES

iPad purchases improve hospital therapy sessions

Hospital earns excellence award for second year

Hospital makes honor roll

HealthGrades, the nation’s leading independent health care ratings organization, has recently named Belleville Memorial Hospital as a Distinguished Hospital for Clinical Excellence for the second consecutive year. This prestigious distinction places Memorial among the top 5% of more than 4,500 hospitals nationwide for clinical performance. HealthGrades identifies hospitals with the best overall clinical performance across at least 19 of 27 of the most common conditions and procedures. From 2009 to 2011, Memorial was one of 262 hospitals nationwide showing superior performance in caring for patients in the Medicare population. While many hospitals are eligible, not all earn the award. Memorial was one of seven out 19 eligible hospitals in the Metro East, Missouri and Illinois area to receive this status. “We are very pleased to be named a Distinguished Hospital for Clinical Excellence by HealthGrades,” says hospital president Mark J. Turner. “This distinction is a testament to our employees and medical staff and their ongoing commitment to provide our patients with the best clinical experience possible.”

Herrin Hospital is currently one of two hospitals in Illinois to make the Target Stroke Honor Roll from the American Heart Association and American Stroke Association. One of the highest honors in stroke care, it means Herrin’s Emergency Department is among the fastest in the nation for lifesaving care. The hospital’s measures include aggressive use of the clot-busting drug tissue plasminogen activator, commonly known as tPA, and a fast track protocol similar to the hospital’s successful STAT Heart Program, to diagnose and treat strokes within a 60-minute window. Target Stroke Honor Roll recognizes hospitals that treat at least half of eligible patients with tPA within one hour of their arrival to an emergency department.

Herrin Hospital is achieving this goal at a rate of about 90%, says Dr. Josh Miksanek, emergency department medical director. The role of emergency medical services is also critical to Herrin Hospital’s success in nationally recognized stroke care. “For us, minutes are not enough. We’re down to the second at every point of the process, trying to fine-tune what we can do to improve our care,” Miksanek says.

BELLEVILLE ~

Blessing ceremony marks new era in health care Good Samaritan Regional Health Center hosted a Blessing and Dedication ceremony Jan. 7, to commemorate the new facility. The new center was built to replace the existing hospital, which has served the Mt. Vernon community since 1952. The event included a ribbon cutting ceremony, sealing of a time capsule, and blessing of the new hospital and foundation stone. A lunch and guided tours followed. The ceremony began with dedication comments from speakers, including Sister Clarette Stryzewski; mayor Mary Jane Chesley; and Mike Warren, president of Good Samaritan Regional Health Center. “We’ve incorporated some of the best practices and most innovative health care design concepts from across the country. Yet, we have also customized the design to be unique to our patients and our community based on input from employees, physicians, volunteers, and the residents of Southern Illinois,” Warren says. “Together, we have designed a state-of-the-art health center for the region.” A time capsule containing artifacts was closed during the ceremony. It was sealed behind a 550-pound foundation stone inside the new hospital’s visitor entrance, and will be re-opened in 2063.

MT. VERNON ~

Auxiliary raises $23,000 for EMS crew ALTON ~ The Alton Memorial Hospital White Cross Auxiliary recently raised $23,000 from its Girls on Grapes, Boys

on Brew fundraiser. The event featured wine and beer tasting from area restaurants and wineries, and attracted 550 people to the Loading Dock in Grafton. About $12,000 of the earnings was donated to the Alton Memorial EMS team. They bought a Stryker PowerPRO XT, an innovative battery-powered hydraulic system that raises and lowers a patient with the touch of a button. Using the stretcher has proven to reduce back problems, resulting in reduced injuries, lost or modified workdays and workers’ compensation costs, and increased recruitment and retention. “This will really be a big help to our EMS crews,” says Jason Bowman, supervisor of the Alton Memorial EMS team.

“It is able to safely lift up to 700 pounds.

Members of the White Cross Auxiliary gathered with AMH It is ergonomically much safer for our crew leadership and EMS crews to show off the new hydraulic members. We can’t thank the White Cross stretcher. The $12,000 stretcher can safely carry up to 700 Auxiliary enough.” pounds, and is also ergonomically safer for EMS crews.

16

MARCH 2013

C O M M U N I T Y H E A LT H

HERRIN ~

Do you have an item for News+Notes?

Email dwatt@cmghealth.net.

SUPPLIED PHOTOS

Laura Vinyard, a speech language pathologist at Alton Memorial Hospital, works with 4-year-old Jay Robeen on an iPad.

ALTON ~ Thanks to the Alton Memorial Health Services Foundation’s Mary Alice McCarthy Fund, speech and occupational therapists at Alton Memorial Hospital now have two iPads to use in pediatric therapy sessions. The Mary Alice McCarthy Fund was established at the hospital in 1951. “On behalf of our occupational and speech therapists, I want to thank the foundation for our two new iPads purchased through the Mary Alice McCarthy Fund,” says Sue Walker, manager of the Human Motion Institute at AMH. “For the last year, speech therapist JoEllen Corona has used her personal iPad during pediatric speech therapy sessions. It has proven effective, so Laura Vinyard and Danielle Sears also use it to treat their patients.” For speech therapy, iPad apps address articulation, social language, grammar and comprehension. “Since the foundation has generously donated two iPads, our occupational therapists can now utilize the second iPad with apps to address handwriting, fine motor skills, coordination, social skills and behavior,” Walker says.

“Our pediatric patients work very hard, and we are very proud of them. Our children are diagnosed with autism, Down syndrome, developmental delay, head injuries, sensory processing disorders, cerebral palsy and cognitive deficits.”

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Preventing Cancer Starts with a Pap Test by: Dennis Hurford, M.D., Obstetrics & Gynecology

For busy women who typically put others’ needs before their own, remember that taking time to care for themselves is important to good health.

Regular well-woman exams are a simple and effective way to start. +LUUPZ /\YMVYK 4 +

What is the Pap test?

This test is used to detect cell changes in the cervix that may later develop into cancer. Because cervical cancer is slow-growing with few symptoms in the early stages, the Pap test is an effective tool in early detection. Usually performed during a pelvic exam, the Pap test collects a few cells from the cervix for examination under a microscope.

The test is painless, and takes only seconds to perform. Regular Pap smears monitor any tissue changes in the cervix and can help diagnose potential problems early, when they are most treatable.

Who needs a Pap test?

The Pap test is recommended for all women; however, industry guidelines regarding when to begin Pap tests and how frequently to receive the test have changed.

Women are now advised to get their first Pap test at age 21 (previously, the recommendation was to begin having the test tests three years after becoming sexually active, or at age 21, whichever came first.) Once you’ve had your first Pap test, repeat Pap smears should follow these guidelines, issued by the American College of Obstetricians and Gynecologists (ACOG): t 8PNFO BHFT UP TIPVME have a Pap test once every two years unless they have had an abnormal Pap test or have other risk factors. t 8PNFO XIP IBWF SFDFJWFE UIF HPV vaccine should follow the

same schedule and guidelines for Pap smears. t 8PNFO BHF BOE PMEFS XIP have had three consecutive negative tests – and no abnormal history or risk factors – should have repeat Pap tests once every three years. t 8PNFO BHF BOE PMEFS DBO also optionally be tested for cancer-causing types of HPV, at the same time as their Pap test. Because HPV diagnosed JO XPNFO VOEFS BHF JT often cleared by the woman’s

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GUEST EDITORIAL

The effects of carpal tunnel syndrome

By Dr. Kyle O. Colle, neurosurgeon

Brain & NeuroSpine Clinic of Missouri Carpal tunnel syndrome occurs when the median nerve becomes squeezed at the wrist. The median nerve is responsible for sensations in the palm side of the thumb and fingers. It controls muscles in the hand, and allows the fingers and thumb to move.

The carpal tunnel, made up of ligaments and bones at the base of the hand, encases the median nerve. CTS results from compression of the median nerve within this tunnel.

Thickening of the ligament, tendon irritation, or tissue swelling surrounding the nerve can narrow the tunnel, causing the median nerve to compress.

Symptoms of CTS are pain and tingling. Symptoms start gradually, and typically worsen at night or during repetitive hand activities. If symptoms persist, people may have numbness, loss of grip strength, and decrease in dexterity. People may suffer from atrophy of the muscles at the base of the thumb CTS has been associated with repetitive motion activities of the wrist and forceful grasping and vibration. Work-related CTS is higher in workers who report frequent bending, twisting of the wrist or use vibrating hand tools. Hypothyroidism, diabetes, rheumatoid arthritis, gout, obesity and vitamin deficiencies may also encourage CTS, along with age, smoking, alcohol and caffeine.

Your doctor can use several tests to diagnose CTS. Treatment includes nonsurgical and surgical options.

Nonsurgical options include nonsteroidal anti-inflammatories, diuretics, and corticosteroids. Steroids and lidocaine can be injected into the wrist relieving pressure on the median nerve and provide temporary relief. Stretching and strengthening exercises can be helpful in some patients. Splinting is often used as an initial treatment for CTS. Alternative therapies include acupuncture and chiropractic care.

Surgical treatment for CTS can be performed in the classic open release surgery or the newer procedure known as endoscopic carpal tunnel release. Both surgeries are performed with local anesthetic and are an outpatient procedure. The endoscopic carpal tunnel release procedure can result in less post-operative pain and minimal scarring allowing people to resume more normal activities in a shorter period of time. Though some patients may have immediate relief after surgery, full recovery can take months.

For more information, contact the Brain & NeuroSpine Clinic at (573) 339-1957.

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Children ages 4 to 8 typically need 800 milligrams of calcium each day, while 9- to 18-year-olds normally need 1,300 milligrams. But studies show 9- to 18-year-olds often only get about 700 to 1,000 milligrams of calcium per day. Ginger Becker is chief clinical dietitian at St. Anthonyâ&#x20AC;&#x2122;s Health Center in Alton. She explains why itâ&#x20AC;&#x2122;s important for kids and adolescents to get enough calcium, and offers ways to meet the recommended amounts.

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How can people calculate their recommended calcium needs?

Reading labels can be challenging. When we see a daily value and want to know how many milligrams that is, you just need to multiply by 10. A container of yogurt that has a calcium daily value of 20% means youâ&#x20AC;&#x2122;re getting 200 milligrams of calcium.

How can kids who donâ&#x20AC;&#x2122;t like milk get calcium?

Iâ&#x20AC;&#x2122;m an advocate of children drinking flavored milks. If they canâ&#x20AC;&#x2122;t tolerate milk and are lactose intolerant, then soymilk or rice milk are good, as long as they are fortified with calcium and vitamin D. Other sources of calcium include vegetables, such as broccoli, kale and spinach. Tofu, nuts and salmon are also good sources. Kids arenâ&#x20AC;&#x2122;t great about eating vegetables, so milk really is the best source.

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Hyperbaric Oxygen Therapy for Alzheimerâ&#x20AC;&#x2122;s Disease, Dementia, and Parkinsonâ&#x20AC;&#x2122;s

by Dr. Tomasita A. Lahue, D.C.

Alzheimerâ&#x20AC;&#x2122;s Disease (AD) Thanks to the discovery of a brain disease by Dr. Alzheimer, the loss of memory, forgetfulness, and cognitive decline that was thought as the normal aging process, is now recognized clinically as a neurological disease. Nott the inevitable symptoms of the aging process. The changes present as a variety of different types of dementia now thought of as part of a â&#x20AC;&#x153;spectrum of disease.â&#x20AC;? Dr. Xavier Figueroa, MD

symptoms include shaking, rigidity, slowness of PRYHPHQW DQG GLIĂ&#x20AC;FXOW\ ZLWK ZDONLQJ /DWHU problems with mental, cognitive abilities and behavior may arise. Dementia commonly occurs in the advanced stages of the disease. Lewy bodies are the hallmark, and the distribution of these bodies in the Parkinsonian brain varies from one individual to another affecting the symptoms that arise.

Hyperbaric Oxygen Therapy Hyperbaric oxygen therapy (HBOT) has been in use for over 100 years, safely treating a variety of medical conditions. Under higher pressure, oxygen levels in all body organs can be increased, dramatically assisting organs that are oxygen GHSULYHG UHPRYLQJ REVWUXFWLRQV LQ EORRG Ă RZ caused by gas bubbles, and inhibiting certain types of bacteria.

The cause of AD remains unknown. Some toxic metals like aluminum, arsenic, cadmium, lead, mercury, and nickel are taken into our bodies through the air, food, and water. The toxic effects of these metals can remain in our bodies for years, and have been linked to Alzheimerâ&#x20AC;&#x2122;s disease, specially aluminum toxicity, and mercury poisoning. As little as 4 parts per million of aluminum in human blood can cause it to coagulate.

7KLV VORZV GRZQ RU FRPSOHWHO\ VKXWV RII WKH à RZ of blood in smaller vessels. Brain cells die or ´LGOH¾ ZLWKRXW EORRG à RZ DQG R[\JHQ

Dementia Dementia is a general term that describes symptoms such as memory loss, judgment, language, complex motor skills, and other intellectual function-caused by the damage or death of the brainâ&#x20AC;&#x2122;s nerve cells, or neurons. Alzheimerâ&#x20AC;&#x2122;s disease is considered the most common cause of dementia in those over the age of 65. Other common causes of dementia are vascular dementia, due to stroke or lack of blood supply, and dementia with Lewy bodies (Parkinsonâ&#x20AC;&#x2122;s). Other types include alcohol dementia, caused by over use of alcohol; trauma dementia, caused by head injury; and frontotemporal dementia.

Parkinsonâ&#x20AC;&#x2122;s Parkinsonâ&#x20AC;&#x2122;s is a degenerative disorder of the central nervous system. The motor symptoms of Parkinsonâ&#x20AC;&#x2122;s disease result from the death or damage of dopamine-generating cells in the substantia nigra, located in the midbrain. The cause of this cell death is unknown, although there is an increased risk in persons exposed to certain pesticides. Early in the disease, obvious

The ability of HBOT to help in the healing process is remarkable. It can accelerate wound healing and help in combating a variety of neurological diseases. In animal and human FOLQLFDO VWXGLHV +%27 KDV VKRZQ D EHQHĂ&#x20AC;FLDO HIIHFW LQ UHGXFLQJ LQĂ DPPDWLRQ LQ VWURNH DQG head-trauma, helping to reduce swelling and LQFUHDVH KHDOWK\ EORRG Ă RZ WR WKH EUDLQ $W WKH same time, HBOT promotes the growth of new blood vessels (angiogenesis) and stimulates the production of new neurons in the brain.

MILD HBOT In hyperbaric oxygen therapy the term mild is usually associated with chambers that limit the pressure to 1.3-1.5 ATA, atmospheres of pressure. Also the dangers of augmenting with 100 percent oxygen as in the hard chambers are eliminated. Even under these â&#x20AC;&#x153;mildâ&#x20AC;? pressures, HBOT enhances the bodyâ&#x20AC;&#x2122;s natural healing process by delivering oxygen under pressure, increasing the oxygen content in the blood and in WKH FHUHEUDO VSLQDO Ă XLG UHGXFLQJ LQĂ DPPDWLRQ and promoting healthy cell growth.

Mild HBOT is frequently prescribed off-label to treat many non-FDA cleared conditions. These conditions include autism, alzheimerâ&#x20AC;&#x2122;s/dementia, cerebral palsy, lyme disease, multiple sclerosis, parkinsonâ&#x20AC;&#x2122;s, sports injuries, stroke, traumatic brain injury, and toxic brain injury.

â&#x20AC;&#x153;Idlingâ&#x20AC;? or Dormant Neurons In a hypoxic brain injury (brain is oxygen deprived), whether the injury is traumatic, toxic, stroke, cerebral palsy, near drowning, etc., oxygen fails to reach parts of the brain. As a result, some injured neurons die, and some injured neurons remain alive but idling or dormant. It is these injured neurons, or idling neurons, that can be reactivated by HBOT. While not effective in 100 percent of neurological conditions, Dr. Harch, MD, found that 90 percent of patients in his study found some neurological improvements with blocks of 40 treatments or more. The Oxygen yg Revolution,, Paul G. Harch and Virginia g McCullough g

Why Isnâ&#x20AC;&#x2122;t HBOT Used On AD, Parkinsonâ&#x20AC;&#x2122;s and Dementia?

The use of hyperbaric oxygen for neurological diseases is a relatively new experimental application. â&#x20AC;&#x153;The observation that HBOT can have a regenerative effect on the brain, restore blood VXSSO\ GHFUHDVH LQĂ DPPDWLRQ DQG LQFUHDVH anti-oxygen radical activity is a compelling case for using HBOT for AD patients.â&#x20AC;? Dr. Xavier Figueroa In his book, Dr. Paul Harch advocates complementary therapies, including chiropractic and nutritional support with HBOT. I have found that employing a variety of holistic therapies complements and speeds up recovery. This may include chiropractic, acupuncture, nutritional support, laser therapy along with hyperbaric oxygen therapy.

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WELL SAID DANETTE M. WATT

Helping others breathe better By the time you read this, the 2013 St. Louis Fight for Air Climb will have passed. And for the fourth year, I will have raced up 40 flights of stairs in this annual fundraiser for the American Lung Association.

The St. Louis chapter of the ALA started its Fight for Air Climb in 2008â&#x20AC;&#x201D;2013 was my fourth year competing. Itâ&#x20AC;&#x2122;s the race to the top of the Metropolitan Square Building in downtown St. Louis. The chapter has raised more than $1.5 million to support local ALA programs and services.

For 13 years, the ALA has analyzed data from state air quality monitors to compile the State of the Air report. In 2012, the Metro East region tied for 10th in year-round particle pollution, and 34th in the nation for ozone pollution.

My younger son and I have felt the effects of the areaâ&#x20AC;&#x2122;s poor air quality. He goes to Northern Illinois University in DeKalb, Ill., and has no breathing issues at school. But the problems start shortly after he arrives in town for a visit. He has said he can even see the air pollution when he drives in.

Last year, on an â&#x20AC;&#x153;orange air qualityâ&#x20AC;? day (the level considered unhealthy for some people), I found myself wheezing after exercisingâ&#x20AC;&#x201D;something I hadnâ&#x20AC;&#x2122;t done since I was a child.

Fight for Air Climb is designed to raise awareness of what itâ&#x20AC;&#x2122;s like to struggle to breathe. Some participants, such as Jeanette Kowalik-Lowrance, have asthma. Many other competitors support family members with this respiratory condition, as well as those with emphysema, lung cancer and chronic obstructive pulmonary disease.

If you struggle with asthma or similar breathing problems, or know someone who does, take some action. You can read more about Kowalik-Lowranceâ&#x20AC;&#x2122;s experience and the Fight for Air Climb fundraiser in this issue.

And donâ&#x20AC;&#x2122;t forget to check out our cover chefâ&#x20AC;&#x2122;s recipe about cooking with spices for your health on page 43. Tyler Richardson, of The Wine Rack in Poplar Bluff, Mo., infuses his dishes with spices that not only add pizzazz, but also pack health benefits.

Heâ&#x20AC;&#x2122;ll help you cook a spice-filled recipe that may lower your blood pressure, and fight off stomach nausea.

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HEART CARE

Q&A

CARDIOLOGY EXPERTS DISCUSS THE ADVANCED HEART CARE AVAILABLE LOCALLY AT POPLAR BLUFF REGIONAL MEDICAL CENTER’S ACCREDITED CHEST PAIN CENTER.

Taking good care of you—especially your heart—is first and foremost at Poplar Bluff Regional Medical Center.

As an Accredited Chest Pain Center, PBRMC offers the latest in cardiology services, technologies and expertise right here at home.

Q. Why is it important to have a Cardiovascular Intensive Care Unit?

Dr. Bhatt: Our CVICU provides care for patients with critical congenital and acquired heart ailments. The nurses who staff the unit are expert practitioners and have been trained in meeting the specific needs of our cardiac patients.

Q. What is the impact of PBRMC being an Accredited Chest Pain Center?

Dr. Mirza: It’s more than a distinction. It means that our cardiology team can perform the latest procedures, is trained in the newest technologies, and can meet the highest quality and performance levels available in heart care. That is a remarkable advantage to every patient.

Q. How does living near an Accredited Chest Pain Center benefit patients?

Dr. Reddy: To earn this distinction, a hospital has to meet the highest quality and performance levels available in heart care. Poplar Bluff Regional is one of them. We give patients access to a cardiology team that can perform the latest procedures and is trained in the newest technologies.

Q. What are some of the advantages of the cardiac catheterization program at PBRMC? Dr. Zeb: We offer the latest equipment, including special catheters with ultrasound, to diagnose and treat various heart and vascular conditions. And our laboratory is on 24/7 standby to immediately treat patients suffering heart attacks. Those are just two of the reasons we are one of the regionâ&#x20AC;&#x2122;s busiest laboratories.

Q. Why does PBRMC have one of the best survival rates in the state for heart bypass?

Dr. Ziomek: We have an exceptionally skilled team of surgeons and CVICU-trained nurses. Our experience and training is a large part of the reason we consistently beat national standards for fast treatment with life-saving balloon angioplasty and coronary intervention.

Care for our future.

Schedule an appointment with one of our cardiologists today. Call 855-444-PBRMC.

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MONITOR

WOMEN

Ditch the Kicks?

Toning shoes get run over by critics, but they may not be all bad

BY ERIN GOLDEN

At first glance, the oddly shaped sneakers seemed like the perfect solution for your “no-time-to-hit-the-gym” schedule. The commercials said just wearing toning shoes would burn calories, strengthen your legs, and even firm your butt.

And we listened—by the millions. In 2010, sales of the shoes from Skechers, the top-selling brand of toning shoes, were about $1 billion, according to research from the Federal Trade Commission.

But as the shoes flew off the shelves, scientists began to test companies’ claims. And for consumers looking for a quick fitness fix, the findings weren’t exactly promising.

DO THEY OR DON’T THEY? In a University of Wisconsin-La Crosse study, 12 women walked on treadmills while researchers tracked their heart rate, oxygen consumption and muscle use. They were tested while wearing both traditional running shoes and toning shoes.

The result? The special shoes didn’t provide additional health benefits. They didn’t activate more muscles, nor help the women burn more calories.

“There is simply no evidence to support the claims that these shoes will help wearers exercise more intensely, burn more calories or improve muscle strength and tone,” the researchers wrote.

With many of the claims debunked, the shoes even became the subject of court battles. In 2012, the FTC ordered shoe manufacturers to pay $40 million for making unfounded claims about the product’s benefits.

IT DEPENDS ON YOU But toning shoes aren’t all bad, says Dr. Michael Terry, an orthopedic surgeon at Northwestern Memorial Hospital in Chicago. He says they can be a good option for people looking to get active—as long as they don’t expect miracles.

The shoes are designed to make walking more challenging because of their rounded soles. But how much extra energy is expended depends on how people deliberately adjust the way they walk, he says.

“Some people respond by not being very structured and rigid in how they walk,” he says. “For those people, the shoes are probably less likely to target specific areas.”

If a woman pays more attention to her movements, Terry says, the shoes would most likely target the calves and quad muscles.

Terry’s toning shoes verdict? If you want to burn calories and change your body’s appearance, you’d be better served to tie on any comfortable athletic shoes and start moving more.

“I don’t think anyone is going from couch potato to runway model because of the shape-up shoes,” he says.

SIZE IT UP

It might be time to replace your athletic shoes, especially if you’re feeling shin splints or soreness in your foot or heel. Make sure your new shoes can handle the stress you put them through. “You’re taking thousands and thousands of steps in these shoes, so they need to fit your foot right,” Terry says. Find a clerk who can help you choose shoes right for your feet, and follow these tips from the American Orthopaedic Foot & Ankle Society’s FootCareMD. ³ ³ ³ ³ ³ ³

26

Try on shoes after a workout, and at the end of the day.

Wear the same type of sock you will wear for that sport or activity.

When the shoe is on, you should be able to freely wiggle all your toes.

Shoes should be comfortable right away. There is no break-in period.

Your heel should not slip as you walk or run. Look for a firm grip.

You need a sports-specific shoe if you’re active in a sport three or more times per week.

Read about specific shoe designs at AOFAS.org/footcaremd. Roll over “How-To,” and select “Footwear.”

MARCH 2013

C O M M U N I T Y H E A LT H

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MEN

Stone Age Supper Were cavemen the original trendsetters?

What modern man can learn from early man

BY CLARE WALTERS

They lived short, brutal lives with few comforts to enhance their daily existence. Dwelling in caves and wielding clubs, cavemen are characterized as unintelligent by today’s standards. And they have been the butt of many “it’s so easy” jokes. But some health experts think they may have had one thing right—their diets. Men looking to break free from a 21st century food funk might want to listen to their caveman ancestors.

THE PALEO LIFESTYLE Cavemen didn’t have the luxury of buying food at a grocery store.

They had to hunt for their meat, and gather their own fruits, vegetables and oils. Dairy products, grains, processed food, refined sugars, legumes, starches and alcohol were not on the menu.

Today, this way of eating translates to a Paleo-style diet—eating unadulterated natural foods that our hunter-gatherer ancestors would have eaten.

Our Neanderthal ancestors ate raw foods they could readily find in their environments, says Robb Wolf, a Paleo dieter, former biochemist and author of The Paleo Solution—The Original Human Diet.

A TIME LONG AGO

The Paleo diet is based on eating wholesome, contemporary foods from the food groups our hunter-gatherer ancestors would have thrived on during the Paleolithic era, the time period from about 2.6 million years ago, to the beginning of the agricultural revolution, about 10,000 years ago.

SOURCE: THEPALEODIET.COM

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“The easy way to describe it is eating, raw unprocessed foods as you would have found them right before the dawn of agriculture— nuts, seeds, berries, wild game, roots and more,” Wolf says.

SCIENTIFIC SIDE Our prehistoric pals didn’t eat processed foods with high levels of trans fats and sugars. And many Paleo promoters say neither should the modern man. Some experts are skeptical about the diet, but Wolf says it’s the only nutritional approach that balances the body.

“The whole thing is based on evolutionary principles,” he says.

“Not only will we see the Paleo diet go for the long haul—it’s carried over in our DNA—but we’ll see medicine change, too.”

Research in biology, biochemistry, ophthalmology and dermatology has shown this type of diet may ward off inflammatory and degenerative diseases, thing such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility.

“This type of diet is potently anti-inflammatory,” Wolf says.

“People will say there’s no science behind it, but there is. People just don’t take the time to look into it.”

AHEAD OF THEIR TIME According to Wolf, the Paleo diet isn’t hard to follow. He says people—and some men—are attracted to its simplicity and its potential to reverse and prevent disease. These factors have brought it more popularity.

“People have become very passionate about it,” he says. “It seems to be gaining more and more momentum. If it were that hard to do, you wouldn’t see it becoming so popular.”

The health benefits are “pretty staggering,” he says. The diet may also help with weight loss, and change your body composition.

But don’t be alarmed at all the caveman hype, guys. Eating a caveman’s diet won’t turn you into a hairy, big-browed creature.

The ancestral diet has less to do with the early humans themselves, and more to do with recapturing the idea of food as fuel.

“It’s the original fad diet from 3,000 B.C.,” Wolf says.

PUT THIS ON YOUR PALEO PLATE

If you want to try a Paleo diet, eat three to four of these meals every day for one month, and see how you look, feel and perform. “See if you like it,” Wolf says. “If you hate it, it’s only 30 days.”

4 to 8 ounces of lean protein—chicken, lean beef, turkey, pork loin or seafood Several servings of multicolored vegetables—raw, steamed or lightly cooked A good fat—avocado, olive oil or a handful of unsalted nuts

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FAMILY

Take a Timeout Find alternative methods to discipline your kids, to help them function later in life BY CLARE WALTERS Most adults can recall a time when spanking a child, whacking their knuckles or swatting them with a belt were common disciplinary techniques.

It was normal. As parenting has evolved, moms and dads are rethinking how they punish their kids. And now researchers are looking at how corporal punishment may affect children down the road.

Parent-to-child physical punishment is legal in the United States, yet it’s increasingly viewed as inhumane and ineffective. Studies have found that children who are spanked are more likely abuse drugs and alcohol, and to suffer mental disorders as adults.

Nadine Block is founder of the Center for Effective Discipline, near Columbus, Ohio. She says spanking can also result in increased aggression, delinquency and anti-social behavior, while alienating the parent and child.

“Most professionals who deal with children say if you want to reduce child abuse, you have to start with hitting,” she says.

Every parent has a different opinion on how to raise kids—especially when it comes to proper punishment. But this all begs the question: Is it ever OK to spank them?

“No, but does it happen,” Block says.

She says spanking or any kind of hitting a child is currently outlawed in 33 countries.

“It’s not right to hit children, because it’s ineffective,” she says. “There are better things you can do. It’s simply better not to do it.”

But change may be easier said than done, particularly for parents who were spanked when they were kids.

“When people say, ‘I turned out OK,’ I say, ‘We don’t how you would have turned out otherwise,’” she says.

Block recently compiled It Hurts Me More Than it Hurts You: In Words and Pictures, Children Share How Spanking Hurts and What to Do Instead. The book features the words and pictures of

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children who are spanked. The children say spanking doesn’t make sense, and that it makes parents hypocrites.

Once a parent begins to spank, it’s a difficult pattern to reverse, Block says.

“It’s hard for people to backtrack,” she says. “You have to really study and think about it and work at it. If you’re going to teach and model the behavior you want, that brings you to the conclusion not to hit or spank kids.”

Block says she anticipates spanking

likely will be outlawed in the United States soon. But to get to that point, all states would first need to ban corporal punishment, which is still permitted in schools in 19 states. A few states still allow it in foster care and child care.

“We’ve been moving away from it for a long time, but other countries have been moving faster,” she says. “Spanking is not considered humane. As we’ve become more educated people, we’ve learned to use words. We’re closing the gap.”

Most professionals who deal with children say if you want to reduce child abuse, you have to start with hitting.

FAST FACT Spanking or any kind of hitting a child is currently outlawed in 33 countries.

Corporal punishment in schools is still legal in 19 states.

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SENIORS

Rebalance With Naps Take an afternoon snooze to boost your energy, but don’t overdo it

BY CARLY A. MULLADY

There’s nothing like a midday nap to re-energize. You feel refreshed, and it’s a brief respite in your day.

A daytime snuggle with your pillow and blanket can make for a happy, healthy lifestyle. And it might even benefit your mind and body—if you do it right.

“There is nothing wrong with napping, as long as it doesn’t interfere with nighttime sleep,” says Sonia AncoliIsrael, director of the Gillin Sleep and Chronomedicine Research Center in San Diego.

NEED FOR SLEEP There’s a scientific explanation for why naps become more important in our 50s and beyond. As the body ages, the regulated balance between sleep and wake cycles adjusts.

“Teens will stay up late, and then sleep late into the morning,” Ancoli-Israel says.

“Older adults go to sleep earlier in the day, and wake earlier in the morning.”

Body temperatures dip with your circadian rhythm, and for older people, the dip can occur earlier in the day, impacting sleep patterns.

“The core body temperature also takes a dip in afternoon,” she says. “That’s why we get sleepy after lunch. Taking a nap in afternoon physiologically makes sense.”

Before long, these effects add up to a routine that has seniors waking up exceptionally early, and becoming tired by the afternoon or early evening.

IT’S ABOUT BALANCE Naps might be just what you need to rebalance your sleep rhythm. And napping has other benefits for both body and mind.

It re-energizes the body. It consolidates memories. And seniors might need a nap more than most.

Everyone needs about seven to eight hours of sleep each day, and sometimes older adults miss out on some solid shuteye because of their biological clock. It wakes them at sunrise, even if they’re still sleepy. Their body thinks they have slept enough.

To take full advantage of napping, Ancoli-Israel says you must balance the time you’re awake and the time you’re asleep.

“Sleep is part of a homeostatic balance,” she says. “You have to be awake for a certain amount of time for that sleep drive to increase enough. You have to sleep a certain amount of time to be fully rested.”

HOW TO NAP There’s nothing wrong with catching some Zs while the sun is up. Just be careful not to go overboard, Ancoli-Israel says. The key is to make these naps short—from 30 minutes to one hour.

And don’t time your naps too late. An early afternoon snooze can be great, but napping after dinner can make you too awake at bedtime.

Most importantly, don’t resist your urge to nap. When you try to stay awake and ignore your body’s need to sleep, that’s when you’re prone to inadvertent napping, she says. You may fall asleep in the middle of a book, while talking to friends, or while driving. And this type of napping can be dangerous.

FAST FACT A NASA study of sleepy military pilots and astronauts found a 40-minute nap improved performance by 34% and alertness by 100%.

SOURCE: NATIONAL SLEEP FOUNDATION

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PETS

Lay Down!

Look at where your pet loves to sleep to find the right bed BY CLARE WALTERS

They steal your favorite spot on the couch. They hog your bed. Or they insist on snuggling in your lap.

If you want to relocate your pet’s sleeping spot to somewhere more appropriate, check out where they like to snooze. It’s a great indicator of what type of bed would best suit them.

“What are the places they seek out now? That gives helpful clues,” says Gordon Magee, spokesman for Drs. Foster and Smith—the largest direct-to-your-door pet supply source in the country.

Your animals can’t directly communicate what bed is right for them. Knowing which type to choose depends on you. So observe their behavior, and you can interpret their needs, Magee says.

“Watch the dog and realize that, depending on the home, there may not be a lot of choices for them,” he says. “You have to use common sense. If your pet is arthritic, it may not jump up on the couch, but might want the cushioning of such a couch. Combine common sense with your dog’s preferences.”

WORTH THE PRICE Your pet’s sleeping spot is a necessity in their overall care—just like food and grooming, Magee says. Beds can provide warmth, comfort and security, while easing pressure on joints. They may also help collect hair and dander in one spot. Having a dedicated bed could even prevent injuries for pets that normally jump up and down from furniture.

There are hundreds of options, styles and price points available. Drs. Foster and Smith features more than 50 types of beds on its website. Price often dictates the quality of a bed, as less expensive beds may need to be replaced sooner. High-quality beds can come with a price tag of about $200, depending on the size.

OBSERVE AND DECIDE

ORTHOPEDIC PAD Supportive foam GOOD FOR Pets that favor a soft, cushioned couch BENEFITS Provides support and cushioning against hard floors.

Gentle on the joints of dogs that sleep on their sides or belly with their legs out, tucked in or straight behind them.

Deluxe Orthopedic Pad w/Scent-Lok, $70 (small) to $130 (x-large)

NESTLING BED Pillow-like, overstuffed GOOD FOR Pets that curl up in your lap or couch pillows BENEFITS Higher walls and supportive sides offer security to pets that like sleeping nose-to-tail.

Traditional Slumber Nest, $40 (small) to $70 (x-large)

Combine common sense with your dog’s preferences.

GORDON MAGEE, SPOKESMAN FOR DRS. FOSTER AND SMITH LOUNGING BED Soft and oversized GOOD FOR Pets that sleep in your bed BENEFITS Roomy for dogs that sleep sprawled out on their backs.

Luxury Chaise Lounge, $100 (small) to $170 (x-large) All beds from Drs. Foster and Smith, available at DrsFosterSmith.com.

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LOOKING FOR A DO-IT-YOURSELF BED?

For owners on a budget or those looking for a more eco-friendly solution for their pet’s sleeping comfort, consider making a bed yourself. Stuff a pillowcase or an old folded bed sheet with shredded clothing or linens, and simply stitch the edges closed. More involved homemade beds can include layers of blankets or foam mattress toppers, for a more substantial and supportive bed. For complete instructions, visit PetCareRx.com and search “How to Make a Dog Bed at Home.”

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EATS

Carton Call The egg debate flaps on, with new study comparing them to cigarettes

BY EMILY SCHMITT

A new study is causing even more confusion about whether eggs are good or bad for your body.

According to a recent study from Western University in Canada, eating egg yolks may lead to two-thirds of the plaque buildup you’d see in a smoker’s arteries. As a result, the researchers are strongly cautioning against eating too many eggs.

EGGS AND PLAQUE BUILDUP Published in the journal Atherosclerosis, the study examined more than 1,200 patients at vascular prevention clinics. It found people who ate three or more yolks per week had significantly more plaque than those who ate two or fewer yolks per week.

“The mantra, ‘Eggs can be part of a healthy diet for healthy people,’ has confused the issue,” says a statement from study author Dr. David Spence. “It has been known for a long time that a high cholesterol intake increases the risk of cardiovascular events, and egg yolks have a very high cholesterol content.”

The amount of plaque increased minimally after age 40 for those who didn’t eat many eggs, but rose “exponentially” for people who ate more.

“What we have shown is that with aging, plaque builds up gradually in the arteries, and egg yolks make it build up faster—about two-thirds as much as smoking,” according to Spence.

DON’T PLAY THE BLAME GAME Not everyone thinks you should toss your eggs. Susan Fekety, a women’s health practitioner based in Maine, says there were several issues with the study.

Researchers only asked patients about their consumption of eggs and cigarettes.

Fekety says other things could be triggering high cholesterol.

“Were they eating margarine? Jelly?

Who knows what came along with those eggs?” Fekety says. “You can’t just look at that one thing and say eggs are bad.”

Cholesterol buildup doesn’t always come from eating cholesterol, she says.

Our bodies produce cholesterol as a way to protect us from the bad foods we eat.

Eating sugar and hydrogenated fats can inflame the lining of our blood vessels, and the body patches them with cholesterol.

Eggs are a beautiful food with many wonderful nutrients in them.

HEALTH PRACTITIONER SUSAN FEKETY

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QUICK TIP Avoid frying or scrambling eggs, which can cause yolks to lose their healthy saturated fats.

Try coddling, soft-boiling, poaching or shirring instead.

COME TO A COMPROMISE Eating eggs every now and then is a healthy way to add protein to your diet, Fekety says. They contain vitamin D, iron, and choline—an important nutrient for brain development and memory.

There are wiser ways to get your fix.

Buy eggs at a farmers market, where they most likely came from hens eating a natural diet. Avoid frying and scrambling, which exposes the yolk to air and heat, causing them to lose their healthy saturated fats. Try coddling, soft-boiling, poaching or shirring (baking). Above all, Fekety says to take a measured approach.

“Eggs are a beautiful food with many wonderful nutrients in them,” she says.

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COLON CANCER KILLS: GET THE FACTS Among cancers that affect both men and women, colorectal cancer is the second leading cause of cancer-related deaths in the United States.

The risk of developing colorectal cancer increases with advancing age. More than 90% of cases occur in people aged 50 or older.

As of 2010, 1 in 3 adults between the ages of 50 and 75 are not up-to-date with recommended colorectal cancer screening.

Reduce your risk by having regular colorectal cancer screening tests beginning at age 50.

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Spice Up

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PHOTOS BY BRAD RANKIN

Your Life

You know herbs and spices add plenty of punch to your food.

But they donâ&#x20AC;&#x2122;t just get our taste buds tingling.

Start cooking with spices that can help your heart, fight stomach issues and even prevent cancer.

By Tracey Buchanan

Facing page: Cloves (from top left), rosemary, nutmeg, cinnamon, cayenne, thyme, ginger, oregano and fennel

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ncient civilizations found them seductive and sensuous. They sparked wars and inspired kings. They were marked by mystery and magic. Today, spices are what a harried homemaker snatches off the shelf to shake on yet another chicken breast.

Evidenced on the walls of the Great Pyramid of Giza and sprinkled throughout pages of the Bible, we know the earliest civilizations valued spices as currency.

These aromatic and f lavorful plants were treated with reverence, because early humans discovered they could use spices for medicinal purposes.

“Even though spices were exotic and f lavorful, and sure to open new culinary worlds, the primary reason spices were sought-after was their use as medicine,” says Patty Erd, co-owner of The Spice House, a retail spice shop with locations in suburban Chicago and Milwaukee.

People traveled long distances—sometimes across continents, Erd says—to procure certain spices to use as cures.

“When the plague was running rampant, the only thing thought to cure it was nutSPICE EXPERT meg,” she says. “Because nutmeg didn’t grow PATTY ERD anywhere near Europe, people had to go to the Spice Islands, which was a wretched part of the world. The sailors who made it back with nutmeg were set for life, because it was very expensive.”

Throughout time, people considered virtually all spices—from cinnamon to garlic to curry—strong aphrodisiacs, Erd says. English herbalist Nicholas Culpepper prescribed ginger for his patients who were “weak in the sports of Venus.” After Spanish explorer Hernando Cortez discovered vanilla in Mexico and brought it back to Europe, a German doctor did an extensive study that concluded vanilla cured impotence in men, turning the modern baking ingredient into an early Viagra.

Spice use continued to be popular from the Middle Ages through the Renaissance, and eventually came into Western civilization in the 17th century, when Americans entered the spice trade.

They’ve come a long way from being precious commodities to something we pick up at the grocery store to kick up our chicken or add zing to potatoes. Cooking with spices is definitely not a new concept, but we’re learning more about their inherently healthy properties. Next time you cook a favorite recipe for dinner, see what spice you can add that will awaken your senses—and benefit your health.

Even though spices were exotic and flavorful, and sure to open new culinary worlds, the primary reason spices were sought-after was their use as medicine.

2 tablespoons olive oil 2 medium onions, chopped 6 cloves garlic, pressed 2½ pounds ground white meat turkey 2 28-ounce cans chunky tomato sauce 1 15-ounce can diced tomatoes

CINNAMON Packed with perks “Emerging research reveals cinnamon may help regulate blood sugar levels by lower ing insulin levels,” says Karen Ansel, a New York-based dietitian and sp oke s wom a n for t he Academy of Nutrition and Dietetics.

The body’s response According to Yolanda Heath, a registered nurse and owner of Heath Health Foods in Paducah, Ky., cinnamon acts as a sedative and antiulcerative. It stimulates the circulatory system, and aids in digestion. Her research shows cinnamon may help with arthritis, asthma, heart problems, insomnia, peptic ulcers, menstrual problems and muscle spasms.

Prep tips Be cautious about grinding your own cinnamon sticks. Some research shows fine grinding exposes more surface area, leaving the spice prone to losing its unstable oils as it sits in your cupboard. So grind right before using.

Spice it up Sprinkle one-half teaspoon of cinnamon atop ground coffee before brewing, or stir it into peanut butter for celery sticks. Try mixing it with a cup of plain Greek yogurt and a teaspoon of honey.

“Cinnamon is incredibly simple to incorporate it into your first meal of the day,” Erd says. “Most of the studies say one-half teaspoon a day is the most beneficial.”

1 tablespoon dried oregano 2 tablespoons fennel seeds 1 tablespoon red wine vinegar 4 ounces fresh basil, stemmed and chopped Salt and pepper to taste

In a large pot over medium-low heat, sauté onions and garlic in olive oil, until onions are translucent. Add turkey, turn heat to medium, and break up turkey as it cooks. When turkey is cooked enough to be separated into little chunks, add tomato sauce and diced tomatoes, and bring to a simmer. Grind fennel seeds with a mortar and pestle or a spice grinder until fragrant and wellsmashed, but not powdered. Add fennel and oregano to sauce, and simmer for 5 to 10 minutes. Add vinegar and salt and pepper to taste. Just before serving atop spaghetti or other pasta, stir in chopped basil. Turn off the heat as soon as the basil is wilted.

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ROSEMARY Packed with perks “A handful of studies hint that rosemary may have a positive effect on the brain, improving memory, cognitive function and mood,” Ansel says.

“It also contains compounds that may fight food-borne bacteria in meat.”

The body’s response Some researchers are studying rosemary as a possible pharmaceutical ingredient in future drugs that can battle Alzheimer’s and Lou Gehrig’s disease. Heath says it may help with rheumatoid arthritis, bronchial asthma and atherosclerosis, too.

Prep tips Rinse fresh rosemary with water, and don’t drain the water from the sprigs. Place the wet sprigs on top of a few paper towels, and roll them in the paper towels like a burrito. Store them in a sealed plastic bag in your vegetable drawer. Or cut the ends of the rosemary sprig, and store them in a mug filled halfway with cool water.

Spice it up “In addition to sprinkling it on roasted new or sweet potatoes, rosemary is also a wonderful addition to corn bread, muffins and homemade focaccia,” Ansel says.

TURMERIC Packed with perks “Several studies show turmeric may prevent dementia,” Ansel says. “It may also help alleviate depression.”

The body’s response Heath says turmeric has been used as an anti-inflammatory. It’s a powerful antioxidant, protects against some cancers, helps with heart disease, and may prevent degenerative neurological disorders. It may also improve arthritis, chest pain, high cholesterol, and symptoms of Parkinson’s and Alzheimer’s diseases, she says.

The body’s response This fragrant bulbous food combats colds, inf luenza and stomach viruses.

Prep tips After chopping, let garlic sit for 10 to 15 minutes before cooking, so the active form of the protective phytochemicals—the healthy stuff—develops.

Spice it up Add fresh chopped or minced garlic to pasta dishes, stir-fry dishes, pizza, fresh tomato sauce, meat and poultry.

Prep tips Be careful when handling fresh turmeric, because it easily stains the skin and may take several days to wash off. “My husband grates it, mixes with water, and we chug it down and off to work we go,” Erd says. “We can’t sip it anymore because our teeth are turning orange, so he makes a thick paste, and we take it with water, like a vitamin.”

Spice it up Sprinkle this earthy spice on an egg salad, or mix one-half teaspoon turmeric with a cup of Greek yogurt, and use it as a dip or sandwich spread. Or add it to water when cooking rice.

ROYAL SPICES According to spice expert Patty Erd, When knights returning from battle—no doubt smelly from all that fighting—had an audience with their king, they sat on ground scattered with rosemary or thyme.

Maidens dusted kings with saffron as they descended the palace stairway.

Today, saffron is one of the most expensive spices.

GARLIC Packed with perks Garlic is an excellent source of vitamin B6, as well a good source of manganese, selenium and vitamin C, making it a fighter of infections and high blood pressure, Heath says.

GINGER Packed with perks Often used in baked goods, ginger is a strong preservative, Erd says. “We sell pounds of candied ginger every day. It’s super good for digestion. A lot of people stock up on it before a cruise, and we even have customers who take ginger for migraine headaches.”

The body’s response Even though ginger has a fairly hot f lavor, Heath says it may stop vomiting, motion sickness, rheumatoid arthritis and inflammation.

Prep tips Freeze ginger root before you grate it. The resulting powdery particles will provide strong flavor.

Spice it up “Since ginger’s anti-nausea properties are most potent when it’s raw, blend a little into an orange, carrot and pineapple smoothie,” Ansel says.

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OREGANO Packed with perks Savory, smoky oregano contains thymol and carvacrol, chemicals known to kill bacteria and fungi, Heath says.

The body’s response Heath says it helps fight bacterial infections, because oregano pulls toxins from the body.

Prep tips Choose oregano with vibrant green leaves and firm stems. The plant should be free from mold, discoloration spots and yellowing. Store fresh leaves in a zip bag or wrapped in a slightly damp paper towel in the refrigerator. Dried leaves can be kept fresh for many months in a tightly sealed glass container, and stored in a cool, dark and dry place.

Spice it up Add one-eighth teaspoon dried oregano to scrambled eggs, salad dressings, and store-bought or homemade marinara sauce. Sprinkle some on top of pizza, or stir it into black bean soup. Erd says oregano is one herb she prefers to eat dried. “It packs more flavor than the fresh.

Dried oregano is intense and highly concentrated,” she says.

CUMIN Packed with perks Cumin may strengthen your immunity, Heath says.

FENNEL Packed with perks Fennel is an excellent source of vitamin C, potassium and dietary fiber, Heath says. It’s also a good source of phosphorus and folic acid— essential nutrients that help the body function properly. “It acts as an antispasmodic for the intestines, helping dispel gas, strengthen and tone the stomach, as well as relieve pain,” she says.

CILANTRO Packed with perks Cilantro has antimicrobial properties, and might help lower anxiety and stress, according to Heath.

The body’s response This root vegetable, which has a slight anise or black licorice f lavor, fights stomach problems and inflammation in the body, she says. It may also help with menopause symptoms.

Prep tips Wash fresh cilantro in water, then discard the roots and old or bruised leaves. Store it in a zip pouch or wrapped in a slightly damp paper towel in the refrigerator. Use it as early as possible because it loses f lavor and nutrients as it sits.

Spice it up Use fresh cilantro leaves in guacamole, to make pesto, and sauté it with fresh vegetables.

Prep tips “Fennel seeds may be ground, crushed or used whole,” Heath says. “You can use the bulb by slicing it raw into a salad, or by mixing thinly sliced fennel into yogurt.”

Spice it up “Fennel is a good secret ingredient in any tomato-based sauces,” Erd says. Try it in spaghetti sauce or tomato soup. Some people even like to drink it as a tea, she says.

Spice it up Cumin is a central ingredient in homemade hummus. Use it to make tea, or add it to vegetables or soups.

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CAYENNE PEPPER Packed with perks Cayenne peppers may provide pain relief and cardiovascular benefits, and increase your metabolism, Heath says.

The body’s response This spicy vegetable improves digestion, helps with arthritis and stomach pain, and may stimulate fat burning, she says.

Prep tips Use as whole fresh, or dried and crushed or ground. You can also eat it in capsule form. “After handling cayenne pepper, be careful not to touch your eyes or an open wound,” Heath says.

The body’s response It can help ease your digestive problems, and also improve your energy.

Prep tips You can eat it in seed or powder form. To keep the fragrance and flavor intact, grind cumin just before preparing dishes, or lightly roast whole seeds before using them in a recipe.

The body’s response Some people love this spice, often used in Mexican food, while others can’t stand it. Either way, it may reduce high cholesterol, and ease digestive complaints, Heath says.

Spice it up Zap up hummus, guacamole, cottage cheese and even mashed potatoes with kicking cayenne.

SPICY HISTORY Vanilla is obtained from the female sex organ of an orchid.

Ironic, because it was once used as a cure for male impotence.

4 russet potatoes, peeled and thinly sliced 1 baseball-sized onion, diced 3 tablespoons unsalted butter 3 tablespoons flour 2 cups milk

½ teaspoon dried parsley ½ teaspoon dried sage ½ teaspoon ground rosemary ½ teaspoon ground thyme 2 cups packed Gloucester Stilton cheese crumbles

Heat oven to 400 degrees. Mix potato slices and diced onion together, and place into butter greased 3-quart casserole dish. In 1½-quart saucepan, melt 3 tablespoons of unsalted butter over high heat, and then slowly mix in 3 tablespoons of flour, mixing constantly. Once flour and butter are mixed, slowly add 2 cups of milk and heat to thicken, continuing to stir rapidly to prevent burning. Mix in parsley, sage, rosemary and thyme. Add cheese crumbles, and reduce heat to simmer.

Mix until cheese crumbles melt into sauce. Pour cheese sauce atop potatoes and onion in casserole dish. Cover and cook for 90 minutes. Remove from oven. Let stand for 15 to 20 minutes, then stir and serve.

1 cup yellow or white cornmeal 1 cup all-purpose flour 2 tablespoons sugar 2 teaspoons baking powder ¼ teaspoon baking soda ¾ teaspoon salt 1 cup freeze-dried corn 1 cup sour cream

2 large eggs 4 tablespoons unsalted butter, melted 2 teaspoons vegetable oil 3 tablespoons diced dried jalapeños 2 teaspoons dried cilantro ½ cup 3/8-inch-cubed sharp cheddar cheese

Heat oven to 450 degrees. Grease a 9-inch cake pan with vegetable oil. Place greased pan in oven about 5 minutes before adding cornbread batter. Put jalapeños and cilantro in a cup, and add enough hot water to cover. Whisk cornmeal, flour, sugar, baking powder, baking soda and salt in a large bowl. In a separate bowl, mix eggs and sour cream. Pulse corn in food processor until coarsely ground, and blend into eggs and sour cream. Fold this mixture and jalapeños and cilantro into cornmeal mixture. Stir in melted butter. Add cheese. Remove hot pan from oven, and pour in batter. Bake for about 25 minutes.

Cool cornbread on wire rack about 15 minutes. Serve warm.

TOP 5 CANCER-FIGHTING SPICES CHILI PEPPER Capsaicin, the chemical that makes peppers spicy, may prevent stomach, pancreatic, skin and ovarian cancers. They cause cancer cells to literally self-destruct.

GINGER The compound gingerol, which gives ginger its distinct flavor, may have an anti-cancer effect on colorectal, breast, prostate and ovarian cancers.

MINT A phytochemical in mint leaves has been found to cut off the blood supply to cancer tumors, resulting in their untimely death.

PARSLEY Apigenin, an oil found in parsley, has been shown to prevent cancer growth by stopping blood vessels that supply fuel to a growing tumor.

THYME Some evidence suggests thymol, an essential oil found in thyme, contains cancer-preventive properties.

SOURCES: ONEGREENPLANET.ORG; HEALTHY GREEN & LIVING; UNIVERSITY OF MICHIGAN COMPREHENSIVE CANCER CENTER AND UNIVERSITY OF MINNESOTA’S HORMEL INSTITUTE; UNIVERSITY OF PITTSBURGH CANCER INSTITUTE

LOCAL CONNECTION Poplar Bluff chef helps you punch up your vegetables

BY DANETTE M. WATT

Tyler Richardson is a chef at The Wine Rack in Poplar Bluff, Mo. The restaurant offers fine and casual dining using seasonal, fresh ingredients. Richardson’s palate, tastes, techniques and roots are mainly French. But regardless of the dish he creates, he uses tantalizing herbs and spices, many of which have health benefits. Check out this recipe, which uses garlic, ginger and turmeric.

Garlic can help reduce blood pressure. Ginger is commonly used to treat various types of digestive disorders. Turmeric is a powerful anti-inflammatory.

Curried Vegetables SERVES 4 3 tablespoons curry paste 1 can coconut milk 1 carrot, sliced thinly ½ red bell pepper, sliced

Place vegetables into a pan on medium-high heat, and sauté 2 minutes. Then add curry paste and coconut milk, continuing to cook until sauce reduces and vegetables are cooked. For fun, Add grilled chicken, steak tips, grilled shrimp or duck to the recipe and any other veggies you would like.

Curry Paste

PHOTOS BY LASHANDA GROOMS

½ tablespoon ginger ½ tablespoon garlic 1 tablespoon onion, finely minced

Chef Tyler Richardson’s Curried Vegetables dish (above) includes bamboo shoots, haricot verts, mushrooms, carrots, grain pilaf and mango chutney.

½ green bell pepper, sliced 1 cup haricot verts ¼ cup bamboo shoots 2 mushrooms, sliced

¼ cup Madagascar curry powder 1 teaspoon turmeric 1 teaspoon cardamom Vegetable stock

In a pan over medium heat, combine ginger, garlic and onion, and sweat it until onions are translucent. Add curry powder, turmeric and cardamom to pan, and turn heat up to high. Fan the mixture (stir vigorously so as much of it can touch the hot pan surface, but not allowing any of it to rest for too long, so it does not burn) until toasted a few shades darker. Add vegetable stock if necessary. Cook to bring mixture to a thick paste consistency. The best way is to observe the smell, which should become very aromatic.

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On

the

Night

While most of us

sleep, other people are working.

Rachel Thompson is like many Americans. She stays busy with a 9-to-5 job during the week, and spends time with friends on the weekends. But this 31-year-old Chicago resident doesn’t deal with rush hour traffic. While we’re snoozing away in bed, Thompson is awake and in action at work.

She works as a server four nights per week at a bar. She clocks in for her shift at 9 p.m., and stays until closing time, which can be as late as 5 a.m. Her schedule gets even tougher on Saturdays, when she works the morning brunch shift at a second restaurant job, and then goes to her regular job to toil until the bar closes. These longer days, she says, definitely take a toll on her body and social life.

“On the weekends—which is when I usually hang out with folks who work more regular hours—I tend to be kind of a zombie during the day, especially the day after a really late night,” Thompson says. “I’m not necessarily being irritable, but not seriously energetic while hanging out with people. I’m being kind of low energy.”

Thompson says her inverted work schedule makes it difficult to get a solid night’s rest. Many mornings, the sun wakes her up, though she’s still tired and needs a few more hours.

“It’s dark when I go to sleep, and I tend to wake up when it starts to get light,” she says. “It’s one of the reasons I don’t get a lot of sleep.”

When she isn’t working, Thompson says she feels lethargic, and has difficulty running errands. She prefers to spend her days off relaxing around the house instead.

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Shift

BY CASEY TONER

Late nights and unpredictable schedules take a toll on third-shift workers, putting them at risk for more than baggy eyes and crabby attitudes.

“It is hard to motivate to get things done on my days off,” she says. “I tend to just lie around and watch television or that sort of thing. It is hard to get house work and other things done.”

Thompson is one of millions of Americans—service workers, laborers, emergency workers and physicians—who feel the negative effects of working past a typical bedtime.

Like Thompson, these workers battle the challenges of a swapped circadian rhythm. This off-timing can cause sleep disorders, and even cardiovascular and gastrointestinal diseases. As late-shift and third-shift workers seek to settle into a healthy sleep pattern, they also strive to get their social life on the right track, and keep their health in balance.

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YOUR INTERNAL CLOCK You most likely wake up and go to sleep at the same each day and night. That’s because your body has developed a circadian rhythm—a biological clock that helps you regulate the times when your body is supposed to work, and when it needs to rest.

Every living thing has a timing system, and the human body is no different, says sleep specialist Dr. Ann M. Romaker, of Romaker and Associates in Kansas City, Mo. She says the circadian clock, “wired” by certain brain chemicals, is the single greatest determinate of the sleep and wake cycle. Governed by light exposure, the circadian clock cycles for about 24 hours. Light exposure decreases melatonin, a hormone that sends us into sleep mode when it’s released into the bloodstream.

“The circadian clock is very real,” Romaker says. “Once people go through puberty, the body clock shifts and goes to a daily schedule.”

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30

%

Z

of shift workers say they get a good night’s sleep a few times per month—or less.

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SOURCE: NATIONAL SLEEP FOUNDATION

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There’s a higher incidence of smoking, drinking and obesity for those who work at night.

The physical toll is quite real.

UP PAST THEIR BEDTIME

Doctors, nurses, pilots, police officers and firefighters—shift workers often do some of our most society's most critical and dangerous jobs.

SLEEP SPECIALIST DR. ANN M. ROMAKER

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JUST LET ME SLEEP!

Block out noise to develop a healthy sleeping routine, says sleep specialist Dr. Ann M. Romaker. Turn off your phone and put tape over your doorbell when you are trying to develop a schedule. It’s also common for shift workers to sleep in the basement, to be distanced from outside distractions. Romaker recommends shift workers talk to their families about how important it is to leave them alone while they sleep during the day. “We’re not meant to be awake all night,” Romaker says. “We need to value sleep, and let those guys who work at night sleep.”

STAY ALERT AT WORK

Getting exposure to light at work during night shifts can make workers “acutely more alert,” says sleep researcher Dr. Mark Robert Smith. He also recommends taking naps, but beware—they can work against you. “Sometimes taking naps during a night shift can help you be more alert,” Smith says. “Naps can also leave you a little bit groggy if you have sleep inertia—a hangover from the nap, which can make your situation worse.”

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Our bodies are designed to rise with the sun, stay awake, and sleep at night following the sunset. Dr. Thomas Freedom is director of the Sleep Medicine Program at NorthShore University HealthSystem in suburban Chicago. He says a reason third-shift workers have a hard time functioning is because they get less sunlight exposure, which the circadian clock uses to keep us awake.

“The moment you wake up in the morning, you’re becoming sleep-deprived,” Freedom says. “The longer you are awake, the greater that force to fall asleep. The circadian rhythm keeps us awake, and antagonizes that process.”

Freedom also says light exposure resets the circadian clock every day. “If you get exposed to light upon awakening in the morning, that has a tendency to push sleep time earlier,” he says.

NOTHING TO JOKE ABOUT Even after working for weeks at a graveyard shift, some people find that their body still hasn’t adjusted to their new sleep pattern as well as they had hoped. They lack energy, and can’t concentrate. They develop frequent headaches. These people suffer from shift work sleep disorder, Romaker says.

Workers develop the disorder when their circadian clock doesn’t change with their new job-induced lifestyle. Sticking to a strict sleeping regimen, a person’s body typically adjusts to a new sleep schedule in about two weeks. But sometimes it simply won’t switch over.

“The amount of light you are exposed to can mess up the mechanism,” Romaker says. “If you drive to or from work and are exposed to light, it can stop you from resetting your body clock.”

Any light exposure can interrupt the resetting of the body’s clock, so a bit of sun creeping past closed curtains can throw off the whole system.

The older we get, the harder it is to adjust to a new circadian rhythm. Genetically inclined “early birds” also have more trouble resetting, Romaker says.

Shift work sleep disorder causes fatigue, irritability and—ironically—insomnia.

And significant lack of sleep affects more than mood and wakefulness, Romaker says. It can impact your heart and digestive health, too.

“Other things related to third-shift work disorder are higher incidents of heart disease, heart attack, stroke and gastrointestinal problems,” she says. “There’s also a higher incidence of smoking, drinking and obesity for those who work at night.

The physical toll is quite real.”

According to the National Sleep Foundation, third-shift workers face greater risk for injuries and errors on the job. Sleepiness and work fatigue leads to poor concentration, absenteeism, accidents and fatalities. Freedom says people who work the night shift are less productive, and get into more car crashes.

“People don’t work as efficiently,” he says. “Things like reaction time and our clarity of thinking are determined by circadian rhythms, our internal clocks.”

When the body’s clock isn’t properly reset, the results have proven to be catastrophic. Freedom says the nuclear meltdowns at Three Mile Island in Pennsylvania and Chernobyl in Ukraine, as well as the oil spill of Exxon Valdez in Alaska all happened during third shifts.

4-5a.m.

The time when shift are sleepiest, accor National Sleep Foun one of them, don’t l tedious tasks for the

MAKING IT MANAGEABLE Those of us who punch out at 5 p.m. have the rest of the night to wind down and prepare for sleep. But people with the topsy-turvy and unpredictable routine of shift work often don’t have that option. While we’re heading to bed, shift workers are getting ready for work. As we prepare to go to work in the morning, they want to finish chores and sneak in some relaxation. So, how can they cope?

The NSF says shift workers must be willing to make sleep a priority. They have to prepare for sleep, even though it might be daylight outside. If you’re a shift worker, the foundation recommends ways to manage your sleep routine.

ZZ

Z Minimize exposure to light on your way home from work if you are on the

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night shift, to keep morning sunlight from activating your internal “daytime clock.”

Follow bedtime rituals, and try to keep a regular sleep schedule—even on weekends and days off. Go to sleep as soon as possible after work.

At home, ask family and friends to create a quiet and peaceful setting during your sleep time. Have family members wear headphones to listen to music or watch TV. Encourage people to avoid vacuuming, dish washing, and other noisy activities during your sleep time.

Put a “Do Not Disturb” sign on the front door, so delivery people and friends will not knock or ring the doorbell.

People can use medications to treat shift work sleep disorder, but Romaker warns medication will just treat the symptoms. It won’t cure an irregular sleep schedule.

One popular medication is modafinil (brand name Provigil), which acts as a stimulant to help get a person through the day without feeling overly tired.

“It is not a standard stimulant,” Romaker says. “The drug has very low abuse potential, and helps you stay awake. The military uses it for pilots who fly long distances, and for soldiers who are in a combat zone where they can’t sleep.”

Freedom downplays the benefit of nutritional supplements, with the exception of melatonin, which he claims is on scientific “on thin ice.” He says there is simply no evidence that it helps no-sleep sufferers.

“Taking melatonin at specific time after the shift would be helpful,” Freedom says. “Talk to an expert about when to do that. Supplements don’t hurt, but there’s no real evidence they help people sleep all that much.”

Sticking to a rigid schedule and taking short naps can help people reset their clocks, he says. Minimize light exposure during sleep hours for more restful sleep, too. Try wearing glasses with visible spectrum absorption.

“We recommend wearing BluBlockers, and trying to go to bed after the night shift,” Freedom says. “The best thing to do is maintain the same hours.”

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CAN WE RESET THE CLOCK?

Few people ever truly readjust their internal clocks, according to Dr. Mark Robert Smith. Smith studied circadian rhythms of night shift workers at Rush University Medical Center in Chicago for 10 years.

“It’s possible, but readjustment does not typically happen for most real night shift workers,” Smith says. “Only a small minority of night shift workers show substantial adjustment to a night shift schedule.”

He says light exposure, irregular work scheduling, and social commitments often throw off the circadian rhythms of a person trying to adjust to a night schedule.

“If you leave the night shift and drive home, you are exposed to sunlight,” Smith says. “This is a very important time for your body, and the light keeps your body’s clock from adjusting to the night shift schedule. It prevents you from sleeping well during the day.”

SLEEP WELL AGAIN

Smith says prescription sleeping medications and melatonin pills may help people suffering from shift work sleep disorder fall asleep. Though you might get some shut-eye, you may still feel the effects of shift work sleep disorder during your waking hours. “It’s important to point out that improving sleep during the day does not mean you will be better off at night,” he says.

C O M M U N I T Y H E A LT H

MARCH 2013

47

MID AMERICA

ST. LOUIS

PICTURE OF GOOD HEALTH

HOW HIGH? The wall stands about 20 feet tall. Climbers follow the varied colored hand and foot holds to reach the top. Each path has a number near the bottom to indicate its difficulty level. The routes in this gym range from five to 12.

MORE THAN A MUSCLE BUILDER Rock climbing can help build self-confidence and trust in others.

You have to trust your partner to keep you safe on the ropes as you climb up and rappel down the wall.

And whether you’re new at climbing or an old hand at it, making it to the top is an ego-booster.

GOOD ADVICE Take baby steps. Sometimes you’re able to climb a huge distance with one reach.

But more often than not, you move just one of your feet or hands up a few inches.

BE PART OF THE ACTION Visit UpperLimits.com/st-louis for more information.

Do you have a photo you’d like to see in Picture of Good Health? Email dwatt@cmghealth.net.

48

MARCH 2013

C O M M U N I T Y H E A LT H

PHOTO BY DANETTE M. WATT

Reach for the Sky

WALL WALKER Sam Watt climbs to the top of a rock wall at Upper Limits, an indoor rock climbing gym in St. Louis.

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