Community Health_May 2014

COMMUNITYHEALTHMAGAZINE.COM | MAY 2014

LOSE SOME WEIGHT

SAVE YOURSELF A HEADACHE

BY PACKING A LIGHTER PURSE

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MID AMERICA

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Jackson para athlete continues his passion for racing after car crash

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ADVERTORIAL

The Impact of Sunscreens on Skin Aging

BY EVELYN M. JONES, M.D., WELLSPRINGS DERMATOLOGY

As a Dermatologist, I recommend all of my patients use sunscreen on a regular basis to decrease the risk of developing skin cancer. However, the benefit of sunscreen usage goes beyond the prevention of skin cancer. Studies have shown that it prevents the aging of the skin. This may not seem relevant when we are young, but trust me, preventative steps taken early in life will be appreciated later.

More than 90% of the visible changes on the skin associated with aging are caused from exposure to ultraviolet light. In Australia, Dr. Adele C. Green led a study of more than 900 adults under the age of 55. Those applying a broad spectrum sunscreen with an SPF of 15 or higher (and reapplying during outside activities or exposure to water and sweating) reduced the aging of their skin by 24%. The changes that occur from aging include brown spots, fine lines, wrinkles, and irregular skin textures. In addition to this 24% reduction in skin aging, regular daily use of sunscreens also reduces the incidence of Squamous Cell Carcinoma by 40% and Melanoma by 50%.

Recommendations include: • Use a broad spectrum SPF 30 physical sunscreen containing either Zinc Oxide or Titanium Dioxide. Don’t forget the back of the neck, top of head, ears and lips. Apply to all exposed skin. Apply golf ball size amount for full body application. Reapply if exposed to water, sweating or outdoor for more than 2 hours.

• Wear a broad brimmed hat that covers the top of your head and ears.

• Wear UV blocking sunglasses.

• Wear UV protective clothing when out for any

extended period of time.

• When possible, avoid the sun between the hours of 11:00-3:00.

• Seek shade when possible.

• Never get in a tanning bed. Just one indoor tanning session increases chances of developing melanoma by 20%. More than 170,000 cases of skin cancer are linked to tanning bed usage.

Indoor tanners are 2.5 times more likely to develop a squamous cell cancer and 1.5 times more likely to develop a basal cell carcinoma.

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How To Make a Difference at School for Students on the Spectrum

Becky L. Nastally, PhD, BCBA-D, Licensed Behavior Analyst

One of the most important challenges the parent of a child with an autism spectrum disorder faces is making sure their child’s needs are met at school.

Due to the passage of the Individuals with Disabilities Education Act (IDEA) for the first time in 1975 and its many revisions in the years since then, every child with a disability in the US has a right to what is known in the law as FAPE – a Free and Appropriate Public Education. The reality, however, is that it’s not always that simple.

Defining what is appropriate is oftentimes the most glaring point of contention between parents and educators. This is especially true when a child is diagnosed with an autism spectrum disorder because given their traditional design, schools are not always equipped to provide an environment that is most conducive to learning for a child with autism.

For example, many children with autism spectrum disorders become overstimulated in loud, crowded, or largely unstructured environments. This is because of a sensory processing problem that often co-occurs with autism. On the mild end, this may cause a bit of unease in a child with ASD but on the severe end, going to lunch in a busy cafeteria, music in the band room, and PE in a huge, echoing gymnasium each day, is like walking through a warzone for a child on the spectrum.

Some students, often through the use of something called desensitization therapy, can be taught gradually over time to tolerate these types of situations, however this is not always the case. Other students may need to access these activities in different contexts, such as with smaller group sizes or in different areas of the school with a more structured level of support from school staff. This means that educators have to think creatively about how to individualize school programming for students on the spectrum and this almost always requires that additional special education dollars be spent.

less websites and free resources available to parents who wish to further their knowledge. One is your local state’s department of education webpage which will have a whole section dedicated to special education (Kentucky’s is www.education.ky.gov) and others include www.wrightslaw.com and the National Center for Learning Disabilities’ website, www.ncld.org.

Thirdly, remember that you are not alone. Any parent who has participated in an ARC meeting for their child understands that sitting at the table with sometimes eight to ten school employees and administrators attempting to decide what is best for your child, can feel incredibly isolating and intimidating. Remember to reach out to other parents who have a child with a disability (they have most likely been through the exact same process), the professionals that work with your child outside of school, and research your area for advocacy groups that offer free time and advice on school issues. In Kentucky, a group called KY-SPIN (www.kyspin.com) is an invaluable resource for parents and your state’s local Protection & Advocacy group may also offer support.

Dr. Becky Nastally is a nationally board certified behavior analyst (BCBA) licensed in the state of Kentucky and has over 10 years of experience treating children with autism and their families. She runs a private practice in Paducah called Bloom Behavior Therapy providing behavioral intervention services for children with autism spectrum disorders.

She also serves as a visiting assistant professor at Southern Illinois University.

Making Autism Less Puzzling

So what can a parent do to advocate for the best education for their child with ASD? There are three things that can be tremendously helpful when interacting with teachers and school administrators regarding your child.

Bloom Behavior Therapy, located in Paducah, provides behavioral intervention services to families in the greater Western Kentucky community who have children with autism and other developmental disabilities. Specializing in applied behavior analysis (ABA) therapy and school consultation, we offer personalized treatment by a Board Certified Behavior Analyst (BCBA).

The first is to try not to get emotional. Dedicated parents, by design, only want what is best for their child and want to see them be happy. When grades start to fall, behavioral issues arise, and going to school becomes a battle, it is easy to become upset and let emotions cloud what the next step should be. It is better to be calm and professional when communicating with your child’s educators about the problems you are observing and figuring out ways to address them.

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Secondly, it is immensely important to educate yourself on the evaluation and individualized education planning (IEP) process within your school’s special education program. There are count-

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WES T ERN K EN T UCK Y MAY 2014 | VOLUME 7 | ISSUE 2

COMMUNITY

MONITORS 18 20 21 22 24 26

WOMEN MEN FAMILY SENIORS PETS EATS

Avoid a cat-astrophy

24

BY JASON TOMCSI

Find out whether your feline is ready to go outside, and how to protect them from illness and injuries.

COVER STORY

At your service

8

BY DANETTE M. WATT

6 8 12 15 40

EDITOR’S LETTER LOCAL FOCUS NEWS+NOTES Q+A PICTURE OF GOOD HEALTH

A Murray midwifery service is keeping soonto-be mothers comfy and prepared to give birth, while teaching the foundations of a healthy pregnancy.

Don’t get carried away On the produce prowl Farmers market season has officially kicked off.

One local market is selling fresh fruits and veggies, and even handmade furniture.

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BY DANETTE M. WATT You don’t have to leave home with a sore back, stiff neck and just the bare essentials.

Find out how to drop a few pounds from your purse, and still have everything you need.

Mystery in the meat

BY PAIGE FUMO FOX You’ve probably seen words like “organic,” “free-range” and “grass fed” on grocery meat packages, and wondered what they mean. As we learn more about these labels and how mainstream meat is made, our attitudes and buying habits are changing, too.

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Make an appointment or learn more Call 270–442-9463 David Mauterer, MD Certified by the American Board of Surgery

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A NOTE FROM THE EDITOR

CHAIRMAN

Give yourself the gift of a lighter purse

Larry Perrotto MANAGING DIRECTOR

Mark Hornung EDITOR-IN-CHIEF

Carole Sharwarko ART DIRECTOR

Bret Figura

May is a time for new beginnings. I know spring begins in March, and April is when warmer weather really sets in, but April showers bring May flowers. And something about the month breathes new life into each of us. We officially have spring set into our bones, and our sunglasses-covered eyes look hopefully toward a wonderful summer.

This month, our cover story is all about purses, and what carrying one every day does to our bodies. There’s technical information, talking about what muscles get over-stretched, how loaded-up totes can give us tension headaches, and tips for having a healthier handbag habit.

But what intrigues me most about our story is what purses represent for most women. Purses might as well be another appendage, as most of us simply can’t leave home without ours.

Every woman has experienced a moment of losing or misplacing her purse, breaking into an immediate sweat, and frantically asking everyone, “Where’s my purse?”

They’re really a window into a woman’s world, containing her beauty regimen, her financial standing, and even oddball items that don’t make sense to anyone else, but are almost like an inside joke between a woman and her purse.

Most of us keep our purses private, preferring that our husbands and children don’t rummage through them when looking for a Life Saver or a fiver for that day’s lunch. And it’s because our purses mean more to us than non-purse people can imagine. They are a tool, an accessory, a statement, and even a potential weapon, if the need arose.

But because purses are our almost constant companions, they can become a burden if we load too much into them.

A streamlined purse is a beautiful thing—to open it and easily find a tissue for a runny nose, to grab our phone when loved ones call or text, or quickly extract a lipstick in just enough time before being approached by a client or a cute guy.

Moms have the toughest time keeping their purses pared down. When the whole family is relying on you to have a stick of gum or pen and paper at just the right moment, moms become a walking suitcase. I know I’ve prevailed upon my mom more than once for a Tic-Tac or ibuprofen, which she’s dutifully pulled from her practical leather purse.

May also gives us Mother’s Day. So, this month I want to encourage moms—and all women—to give their backs a break by carrying a purse that works with your body, and keeping it light enough to protect your muscles.

In this life, we have enough things to worry about. Take this weight off your shoulders, and make it a great May. Happy Mother’s Day, moms!

ASSOCIATE EDITOR

Jackson A. Thomas LOCAL EDITOR

Jessica Perkins

Carole Sharwarko Editor-in-Chief

Purses might as well be another appendage.

Most of us simply can’t leave home without ours.

AD TRAFFIC MANAGER

Joseph Krystofiak WEB CURATOR

Lauren Reeves MEDICAL EDITOR

Janis Mendelsohn, M.D. SALES DIRECTOR

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Call Liz Latta at (312) 504-3555, or email lizlatta@cmghealth.net.

LETTERS TO THE EDITOR Send comments, letters, story suggestions and photos relating to your local health news to editor@cmghealth.net.

1550 S. Indiana Ave., 2nd Floor Chicago, IL 60605 (312) 880-0370 (312) 880-0371 fax editor@cmghealth.net This magazine and its contents are for general consumer educational use only.

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 ©2014 Community Magazine Group. All rights reserved.

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

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2008 First Place Advertising Section/ Special Supplement

WESTERN KENTUCKY

MURRAY

‘We’re There for Support’ Midwifery focuses on planning, preparation, and a woman’s comfort during labor and delivery BY DANETTE M. WATT

Cassie Thompson first heard about midwife Becky Johnson from a friend. Thompson, 29, has a 13-year-old daughter, and getting pregnant again was not in the full-time student’s plans.

The mom decided to take a more natural approach to her second pregnancy, so she sought help from the midwifery services offered at Primary Care Medical Center, an affiliate of Murray-Calloway County Hospital.

“My friend said Becky was down to earth. I like that the treatment is a lot more personal and holistic,” says Thompson, who lives with her husband, Shane, in Hardin. The two are expecting a boy the first week of July.

Johnson works as a certified nurse midwife with a post-masters certificate in women’s health. She shares a practice with Dr. Matthew Price and Dr. Corey Forester in Murray.

“I knew both doctors outside the office, and approached them with the idea of having a woman’s health nurse practitioner in the office,” says Johnson, of Benton.

The three have been in practice for more than two years.

“Corey and I worked with midwives during our residencies, and appreciate the unique care they provide,” Price says. “It’s a big win for our patients.”

Certified nurse midwife Becky Johnson uses a Doppler to listen to the heartbeat of Cassie Thompson’s fetus, a standard procedure beginning at 12 weeks of pregnancy.

Midwifery services are now offered at Murray-Calloway County Hospital.

Johnson worked as an emergency department nurse for 10 years before transitioning to labor and delivery, where the interactions with patients were more positive, she says. After nine years, she decided to become a midwife.

“I loved being a bedside nurse in labor in delivery, but that’s only a small component of a woman’s pregnancy. I wanted to broaden the scope of their care,” she says.

She also didn’t like that pregnancy and childbirth were becoming so “medicalized.”

“It was lacking a personal element, and I wanted to change that,” Johnson says. “Pregnancy is a normal physiological event. The body knows what to do.

We’re there for support.”

INFORMED MOM MEANS HEALTHY BABY Johnson and other midwives don’t just hang out on the sidelines. They work to educate the women they help, as well.

“We explain to a patient not only what we’re doing, but why,” she says.

Early in a pregnancy, Johnson talks about the foundations of a healthy pregnancy—exercise, nutrition, medicines

Midwifery emphasizes a positive experience for a woman and her family through the entire birth experience.

BECKY JOHNSON CERTIFIED NURSE MIDWIFE

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SUPPLIED PHOTOS

THERE EVERY STEP OF THE WAY People often think midwives only deliver babies. But they play a larger role in a woman’s life. Johnson says they’re trained to provide health care at every stage of a woman’s life, from adolescence to menopause.

“Our practice emphasizes a positive experience for a woman and her family through the entire birth experience,” she says.

Midwife Becky Johnson chats with Cassie Thompson during a prenatal care visit. Johnson is in practice with Dr. Corey Forester and Dr. Matthew Price at Primary Care Medical Center in Murray.

and what foods to eat and avoid. Johnson encourages drinking red raspberry tea to strengthen the uterus. “At 28 weeks, we’ll discuss the warning signs of the third trimester, such as decreased movement of the baby, bleeding

or vision problems. At 35 weeks and weekly from there, we talk about what labor will be like and pain management techniques,�

Johnson says. “We then review their overall birth plan. I want them to be prepared, so they

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can cope better in labor.�

Thompson’s birth plan involves a more natural approach. “I’m not big on chemicals, so I don’t want an epidural,� Thompson says. “I like that Becky is not going to do a C-section or anything surgical unless it’s a last option. I have a 13-year-old daughter, but it feels like it’s my first because of the many changes over the years.�

And Price says he wants all momsto-be to have more say in their birthing experience. “We encourage the woman to be very involved, and to be part of the process,�

Price says. “Our goal is a healthy mom and a healthy baby.�

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Lighten up the heavy load At first glance, a purse and backpack donâ&#x20AC;&#x2122;t seem like theyâ&#x20AC;&#x2122;d do much damage. But the way we carry and how much stuff we put into them may cause back, neck, shoulder and elbow aches and pains. We asked Anisa Cox, a certified personal trainer at Energy Fitness in Paducah, about why bags strain our bodies so much, and how to relieve the pain.

How does the way we carry a workout bag, briefcase, purse or backpack affect our spine, neck and arms?

The neck has a natural curve that evenly distributes force on the spine. When a person carries a heavy bag on one side for a long time, the natural curve is compromised and can lead to neck, back and shoulder pain.

What steps can we take to avoid shoulder and neck pain caused by carrying heavy items?

We carry more weight around than we think, and kids also experience issues with neck, back and shoulder pain from lugging heavy backpacks. Once weekly go through your purses and backpacks to clean out

and empty the junk. When filling your bag or backpack, organize items among all the pockets and flaps to evenly distribute weight. Remember to adjust the straps, as they let you place the bag across your body, which takes the stress of the shoulder. Use both straps for a backpack to prevent all weight from resting on one shoulder. Switch the bag from shoulder to shoulder when possible. Be aware of your posture, and try to keep one shoulder from rising higher than the other. Stand tall and straight.

What are some other causes of back pain?

Poor posture is a big one. Sitting slumped in front of a computer for hours takes its toll, too. Improper form while exercising can also lead to back pain. Work with a personal trainer to ensure proper form throughout your entire workout. They

can teach you correct ways to achieve maximum exercise benefits while avoiding injury.

What are some simple exercises and stretches people can do to prevent and alleviate these problems?

When you start to feel tension, do simple stretches to relieve stress. Shoulder shrugs while squeezing your shoulder blades together is a good example. Sit tall in a chair and bring your shoulders to your ears, or bring your chin to your chest.

Yoga and Pilates are also very good ways to relieve stress while strengthening key areas of the body. Energy Fitness offers both live and virtual group fitness classes for your overall health and wellness. Visit EnergyFitnessPaducah.com for details.

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WESTERN KENTUCKY

NEWS+NOTES

UPCOMING EVENTS

Downtown Saturday Market MURR AY ~ The Downtown Saturday Market in Murray is kicking off May 17. More than 30 vendors, offering everything from fresh produce to handmade furniture, will set up each Saturday, 7 a.m. to noon until October. South side of Court Square between 4th and 5th streets. For more information, visit MurrayMainStreet.org.

Baseball association and park district team up for youth clinic

Kids have fun learning about history and nature

PADUCAH ~ Players and coaches with the National Club Baseball Association and the Paducah Park Services Department are hosting a youth clinic for kids ages 5 to 14 at 2 p.m. May 18, Brooks Stadium, 2400 Brooks Stadium Drive. At the free youth clinic, kids will get tips in hitting, throwing and fielding from the college baseball players and coaches. Registration begins at 1:30 p.m.

There will be free T-shirts for the first 100 participants. For more information, visit PaducahKy.gov and search for â&#x20AC;&#x153;National Club Baseball Association 2014 Youth Baseball Clinic.â&#x20AC;?

~ Columbus-Belmont State Park and the National Park Trust are hosting a Kids in the Park event from 10 a.m. to 4 p.m. May 17. The event encourages children to explore their neighborhood parks, and discover the history, nature and adventure right around the corner. There will be free mini golf all day long and a nature hike.

350 Park Road, Columbus-Belmont State Park, Columbus. For more information, call (270) 677-2327 or email cindy.lynch@ky.gov.

COLUMBUS

Lourdes Paducah Iron Mom HalfMarathon and Relay Lourdes Hospital is hosting its annual Paducah Iron Mom Half-Marathon and Relay from 6:30 to 10:30 a.m.

May 10. The race, which benefits nonprofit Family Service Society, starts and finishes in downtown Paducah at Second and Jefferson streets. For registration information, visit PaducahIronMom.com. For more information, contact Amy Peal at (270) 744-3701 or apeal@goperformancefit.com.

PADUCAH ~

FUNDRAISING AND PHILANTHROPY Polka Dots and Paislees, an arts and crafts store in Benton, recently hosted a fundraiser for the Anna Mae Owen Residential Hospice House in Murray, raising $1,200 in donations. The staff brought their products to Spring Creek Health Care and Murray-Calloway County Hospital for the hospital workers to browse, and donated 25% of all sales.

BENTON+MURR AY ~

Pictured are employees Lindsey Morris, from left; Hailey Thompson; Keith Travis, vice president of Institutional Development at MCCH; Stacey Brewer; Tonya Scott; and Courtney Moore.

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Real estate agents get ready to run SBG Real Property Professionals recently had 20 employees sign up for the 2014 Murray Half-Marathon race, which supports the upcoming Anna Mae Owen Residential Hospice House.

MURR AY ~

Pictured are Tara Bogard, front row, from left, Jordan Reynolds, Doug Lawson, Stacey Lawson, Chanda Scott, Pam Jones and Sumer Starks.

Back row, from left: Kim Cobb, Maria James, Mike Stanger and Steve Parker.

SUPPLIED PHOTOS

Crafts store raises $1,200 for hospice house

AWARDS AND RECOGNITIONS

Hospital earns honor from The Joint Commission Baptist Health Paducah has been recognized in the top three of all Joint Commission-accredited hospitals as a Top Performer on Key Quality Measures for heart attack, heart failure, pneumonia and surgical care. Baptist Health Paducah is one of 1,099 hospitals in the United States—33% of all Joint Commission-accredited hospitals—earning this distinction for achieving and keeping excellence in accountability measure performance. Baptist Health Paducah president Bill Brown says providing outstanding care is the primary mission of the hospital.

“That’s why Baptist Health Paducah has made a commitment to meeting the highest standards of The Joint Commission,” he says.

PADUCAH ~

NEW ADDITION

Former auto dealer returns to funeral home business Van Johnson has recently joined Milner and Orr Funeral Home as a preneed adviser. His grandfather and family owned a monument business years ago, and Johnson has always had a passion to return to the funeral profession.

This, along with his love for meeting and helping people, led him to Milner and Orr Funeral Home. Johnson is married with three children and three grandchildren.

He previously worked for Bluegrass Honda and BMW of Paducah. “I experienced the loss of my mother when I was young, and had to make all the decisions. I still question if I did what she really wanted,” Johnson says. “I am honored to be able to help families take care of the details before the need arises, where they never have to second guess the decisions as I have done.” Johnson is joining Shirley Walker and Sue Langdon, both preneed advisers, at all five locations of Milner and Orr Funeral Homes. To learn more, visit MilnerAndOrr.com.

PADUCAH ~

Do you have an item for News+Notes?

Email jperkins@cmghealth.net.

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3 Patients Who Love Their Hearing Aids

by Caleb Rhodes, HIS

The Full Time Wearer The full time wearer can be described as a creature of habit that is intent on improving his quality of life. Typically, he will put his hearing aids on after he gets out of bed in the morning and wonâ&#x20AC;&#x2122;t take them off until he goes to bed that night. So why does Mr. Wearer love his hearing aids? Because of his good habit of keeping his hearing aids in, he has accustomed to the sounds he was missing and doesnâ&#x20AC;&#x2122;t want to miss those sounds ever again. Such things as the microwave beeping, the clock ticking, and the way his secretary clicks hear nails on the desk â&#x20AC;&#x201C; not to mention clear speech understanding â&#x20AC;&#x201C; are things he doesnâ&#x20AC;&#x2122;t want to do without.

The Procrastinator Everyone knows the procrastinator. He always shows up late, is the last one into the meeting, and heâ&#x20AC;&#x2122;s at work late in the evening before a big deadline. He doesnâ&#x20AC;&#x2122;t do anything until he absolutely has to. So why does Mr. Procrastinator love his KHDULQJ DLGV" %\ WKH WLPH KH Ă&#x20AC;QDOO\ JHWV KLV KHDULQJ HYDOXated, he canâ&#x20AC;&#x2122;t hear thunder. When you put hearing aids on Mr. Procrastinator he says, â&#x20AC;&#x153;Wow, I canâ&#x20AC;&#x2122;t believe I waited so long. There was so much I was missing.â&#x20AC;? Simply put: He ORYHV KLV KHDULQJ DLGV EHFDXVH KH FDQ Ă&#x20AC;QDOO\ KHDU DJDLQ

Statistics and research mentioned are taken from the BetWHU +HDULQJ ,QVWLWXWH %+, LV D QRW IRU SURĂ&#x20AC;W FRUSRUDWLRQ WKDW educates the public about the neglected problem of hearing loss and what can be done about it. Find them at www.betterhearing.org.

Caleb Rhodes studied at Western Kentucky Technical and Community College and Parkland College in Champaign Illinois with a focus on hearing instrument sciences. He began assisting the hearing impaired in 2003 and is licensed as a hearing instrument specialist.

WEâ&#x20AC;&#x2122;RE HERE TODAY, SO YOU CAN HEAR TOMORROW!

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The Professional One thing all professional jobs have in common is that a person must be able to communicate effectively in order to meet and exceed the expectations of an employer, client, or patient. So for Mr. Professional it is extremely important to have use of all of his senses to the full. While hearing aids are not going to give him an advantage over colleagues who naturally hear well, it will give him back a tool that he has been missing. Why does Mr. Professional love his hearing DLGV" ,QĂ HFWLRQV DQG PXWWHULQJV DUH HDV\ WR PLVV +HDULQJ how something is said is as important for this professional as clearly hearing what was said.

Caleb

Cindy

Joshua

Brookport, IL t Marion, IL Harrisburg, IL

1-800-799-4327

Q+A

WESTERN KENTUCKY

Research shows women are more likely to develop thyroid problems than men, though many experts don’t know why. Dr. Marissa StewartJaynes works at Mercy Primary Care in Paducah, specializing in family medicine. The most important thing, she says, is to “know your body, especially if there’s a family history of thyroid problems.” She explains what the thyroid is, and how disorders are treated.

Be proactive about your thyroid What is the thyroid, and what does it do?

The thyroid is a butterfly-shaped gland in the neck that produces two main hormones called T3 (triiodothyronineand) T4 (thyroxine). The thyroid plays a role in many metabolic functions of the body, such as hair growth and weight. If it’s producing these two hormones in the right amounts, then your metabolism will be properly regulated.

What are symptoms of a thyroid disorder?

You may experience heart palpitations, hair growth or loss, or chronic fatigue. Women’s periods may become irregular, and there might be a temperature imbalance, such as feeling hot or cold all the time. You may also experience a change in bowel habits.

What is hyperthyroidism, and how is it treated?

Your thyroid is producing too much T3 and T4 hormones. You may lose weight, have palpitations, anxiety and irregular periods. Treatment depends on the severity, but your doctor can immediately treat some symptoms with a blood pressure-reducing beta-blocker drug. Anti-thyroid drugs may be prescribed, as well. An extreme treatment involves removing part of the thyroid.

What is hypothyroidism, and how is it treated?

Hypothyroidism is when too little of the T3 and T4 hormones are produced, resulting in weight gain, chronic fatigue, hair loss and constipation. Your doctor will prescribe a synthetic thyroxine, a medication that is identical to the T4 hormone.

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How are disorders diagnosed?

Symptoms can be present in a lot of different issues. The best way to determine if there is a problem is to talk to your doctor. Are these symptoms new? Have they developed together? Is there a family history? What is your overall health history? Based on your conversation, your doctor may prescribe a thyroid-stimulating hormone blood test.

Putting the Future to the Test

How can people learn more?

Hours Monday through Friday: 7:30 am to 4:00 pm

Women can call my office at (270) 538-5596. Or visit WomensHealth.gov and search for “Thryoid disease fact sheet.”

DANETTE M. WATT

225 Medical Center Dr., Suite 305 Paducah, KY 42003 Patients qualifying for a research study may receive compensation for time and travel and free physician care, lab work, required testing and study medication as dictated by the research protocols.

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

MAY 2014

15

GUEST EDITORIAL

NATIONAL ALLERGY AND ASTHMA AWARENESS MONTH

Fight off spring’s unwelcomed guests

By Dr. Bradley T. Rankin Family Allergy and Asthma What if I told you an enemy lurks outside, ready to create havoc in the lives of nearly one-third of all people? This enemy has the potential of interfering with our ability to work effectively, do well in school, and get a good night’s sleep. This same enemy could also increase our children’s risk of developing asthma.

And what if I told you this enemy is increasing in number, strength, and duration because of climate change?

Pretty scary, right?

The enemy I am talking about is— you probably guessed it—pollen. Tree pollen is the largest factor during the spring season, while grass and weed pollen come into play later in the year.

Unfortunately, allergy pollen counts and allergy sufferers are both on the rise, and here to stay.

You can’t avoid pollen, unless you lock yourself indoors, so it’s important to understand medications and treatment.

A typical patient with allergies has recurrent symptoms of sneezing, runny nose with postnasal drip, and itching of the nose, throat or ears. Half of patients also have itchy, watery eyes that are bothersome. Nasal congestion is more associated with perennial allergic rhinitis, but can also occur with seasonal allergic rhinitis.

Since you can’t avoid pollen, unless you lock yourself indoors, it’s important to understand medications and treatment.

The most effective medication for treating the symptoms of allergic rhinitis, or hay fever, is a nasal steroid. There is now one available, an over-the-counter drug called triamcinolone.

For nasal congestion, medications should be used daily, and follow-up physician visits are recommended. Other over-the-counter options include nonsedating oral antihistamines, such as Zyrtec or Allegra. These can help with mild, intermittent symptoms, especially runny nose and sneezing. Other medication options are available only by prescription.

Medications only mask the symptoms of allergies, though, rather than helping overcome them for good. For that, there is immunotherapy—the only treatment that will modify the disease itself. IT not only improves symptoms, but it decreases the development of new allergies and also the risk of a child developing asthma.

There are two forms of IT: subcutaneous (allergy shots), which is used as the main treatment in the United States, and sublingual (allergy drops/tablets), which is used mainly in Europe. While the injections clearly work better, there will be a place for sublingual IT once it becomes FDA-approved and advancements are made.

If you’ve tried over-the-counter medications and avoidance measures and still have symptoms, then visit a board-certified allergist. An allergist can help you identify your allergens, and provide you with a comprehensive program that may not only improve your symptoms, but in some cases stop the disease.

DR. BRADLEY T. RANKIN IS A BOARD-CERTIFIED ALLERGIST WITH FAMILY ALLERGY AND ASTHMA IN PADUCAH. TO SCHEDULE AN APPOINTMENT, CALL (270) 442-5151.

MONITOR

WOMEN

Wacky Wellness This Mother’s Day, give Mom an offbeat gift to help her health, or make her giggle

BY ERIN GOLDEN

Sure, Mom loves when you get her flowers, a nice sweater, new kitchen gadgets or a gift card for her favorite restaurant. But she’s unique, so this year, find a gift that can keep up with, well, her quirks. We’ve rounded up some of the wackiest yet practical gifts that come with a surprising benefit: They may actually be good for Mom’s health. At the very least, they’re good for a laugh. And that’s the best medicine, right?

SQUAT STRAP If your mom is the outdoorsy type, chances are she’s run into one particular problem: Nature’s calling and there’s no restroom in sight. Equip her to take care of that problem with a strap that wraps around a tree. She’ll stay stable and elevated, so she won’t have to worry about tumbling down a hill or ending up in a patch of poison ivy. It weighs only 4 ounces, and the strap is made from recyclable material. $20 | SquatMonkey.com

AERATING LAWN SANDALS For the multitasking mom with a green thumb, these spiky sandals strap onto any pair of shoes to let her landscape, get some exercise, and show off a unique fashion statement, all at once. The spikes penetrate your lawn, to mash up compacted soil, aerating and preparing it for watering and fertilizing. $13 | JerryBaker.com/garden-store/lawns

DEO PERFUME CANDY Forget chocolates. If Mom has a sweet tooth, and also likes to smell sweet, try this Bulgarian candy-deodorant hybrid.

These flower-flavored candies are made with rose oil, which the manufacturer says will end up being omitted through your skin, leaving a lovely smell, too.

The smell lasts for about six hours, and it also comes in a sugar-free variety. $5 per bag | PerfumeCandy.com

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MAY 2014

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

SUSHI PERFUME If Mom is in need of a fragrance update, get her something totally fresh: the scent of sushi. No, she won’t end up smelling like fish. Instead, she can spray herself with the refreshing aroma of ginger, lemon and seaweed, with a splash of sticky rice. Not into sushi? Pick from hundreds of other scents, from a swimming pool to string beans to tomato seeds and even Play-Doh. $20 | DemeterFragrance.com

AUTOMATIC COMPOST BIN If Mom likes to reuse and recycle, here’s a way she can do more—without a mess. These bins can be used indoors or outdoors to transform food scraps, like vegetables and even meat, into garden compost. It comes with an air filtering system, so it won’t stink up the house. $250 to $400 | NatureMill.net

HULA CHAIR It resembles a typical office seat, but the Hula Chair is a massage chair perfect for women who need a break in their day. The seat moves your hips in a circular motion, as if you were dancing the hula. This swaying motion is supposed to stretch the lower back, and maintain flexibility in the hips. Either way, at least Mom could close her eyes and pretend she’s on the beach. Cost is based on size, and reconditioned models are available. $219 to $309 | IB3Health.com, click “Fitness”

Dennis Owens, MD, FACOG r Donna Osbron, APRN, WHNP Doctors Office Building 2, Suite 302 Western Baptist Hospital

270.575.4551

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MONITOR

MEN

NATIONAL OSTEOPOROSIS MONTH

Hit the Breaks

Stave off weak bones with proper vitamin D, exercise and the right diet

BY KEVIN CARLSON

Romantic comedies. Pedicures. Makeup. There are some things men think are for women only. Most they can ignore, but osteoporosis shouldn’t be one of them.

Mistakenly thought of as a disease that only afflicts women, the degenerative condition will cause one out of every four men older than 50 to break a bone. And as the population ages, those numbers are expected to increase.

“It’s a great idea to build up your bone bank in youth and middle age,” says Dr. Felicia Cosman, an osteoporosis specialist at Helen Hayes Hospital in West Haverstraw, N.Y. “Take the right preventive steps and, with the right medication, you can stop osteoporosis before it starts.”

It’s time to bone up on the best ways to prevent, slow or even stop the weakening of our body’s infrastructure.

GET ENOUGH CALCIUM Calcium is the all-important mineral that adds strength, and hardens your skeletal framework. According to the Institute of Medicine, men should get 1,000 milligrams daily until age 70, then 1,200 milligrams daily after 70 to promote good bone health. You can get this from your diet, and add a supplement if you need to.

“It is important to stick to a diet adequate in calcium content, which can include low-fat dairy foods; green vegetables, such as kale, spinach and collards; and ocean fish, like salmon and trout,” says Dr. Gerald Eisenberg, director of rheumatology at the Illinois Bone and Joint Institute.

Men who take a calcium carbonate dietary supplement should keep the dosage at or under 500 milligrams for best absorption.

Too much caffeine interferes with the body’s ability to absorb calcium. So try to resist that third cup of coffee.

GET ENOUGH VITAMIN D According to the National Osteoporosis Foundation, men should get 400 to 800 international units (IU) per day up to age 50, and 1,000 IU after age 50 to promote good bone health.

One serving of milk has 100 IU of vitamin D, and some orange juices and cereals are fortified with vitamin D. But it is tough to get adequate vitamin D from food alone, so supplements can help here, too. There are plenty of inexpensive vitamin D supplements that offer 1,000 IU per tablet. Just don’t go overboard.

“You need to get adequate vitamin D and calcium. Not extra—adequate,” says Dr. Ethel Siris, director of the Toni Stabile Osteoporosis Center at New York-Presbyterian Hospital. “Know your vitamin D level. It’s cheap and easy to take a D supplement.”

Your body produces vitamin D when exposed to the sun, and studies show older men lose more bone mass during winter because of a lack of sun exposure. So take a 15-minute walk in the sunshine.

ONLINE EXTRA Go to CommunityHealthMagazine.com for some good-for-your-bones food, and more info on bone density scans.

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MAY 2014

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

MIX UP YOUR EXERCISE Regular exercise is a staple for good bone health, but you need two different types, according to the National Osteoporosis Foundation. The best exercises for building and maintaining bone density are weight-bearing exercises, such as walking and playing basketball, which make you work against gravity while staying upright; and muscle-strengthening exercises, such as weightlifting, which make you work against gravity in a standing, sitting or prone position.

Non-impact activities, such as balance, functional, and posture exercises like yoga and step aerobics may also benefit people with osteoporosis. Although these exercises don’t build or maintain bone density, they may increase muscle strength and decrease the risk of falls and fractures.

“Exercise is important to prevent falls,” says Dr. Amanda Myers, of the llinois Bone and Joint Institute. “And diet and exercise together are important to maintain healthy bones.”

FAMILY

MONITOR

NATIONAL ALLERGY AND ASTHMA AWARENESS MONTH

Clear the Air

Identify common triggers of cough-variant asthma, to know what to avoid and how to breathe better

BY SHARON FILKINS

Most people know about asthma, and the coughing, wheezing and shortness of breath that come with it. But in recent years, a new form of the condition has taken the spotlight, known as cough-variant asthma.

Kelly Hamilton, 50, from Monroeville, Pa., was recently diagnosed with CVA. Suffering from a nagging cough, laryngitis, headache and allergy symptoms, she consulted her primary care doctor, who prescribed an antibiotic, a nasal spray and a rescue inhaler.

While they all eased her coughing, they didn’t get rid of it completely. To investigate further, her primary care doctor prescribed a reflux medication, which is often given to help rule out traditional asthma. She was also referred to a pulmonologist.

Hamilton says the reflux medication helped, and through this discovery and some teamwork, she was diagnosed with CVA. She says if it weren’t for her doctors’ persistence, her breathing wouldn’t be where it is today.

“My doctors were very informative and supportive as they guided me through this process,” Hamilton says.

A COMPLICATED CONCLUSION The main difference between traditional asthma and CVA is a chronic, non-productive cough—one that doesn’t produce mucus from the respiratory tract. CVA is sometimes called chronic cough because it lasts longer than six to eight weeks.

Because it doesn’t leave behind any physical trail, CVA can be difficult to diagnose. It’s often misdiagnosed as bronchitis, sinusitis, post-nasal drip, or upper respiratory infection.

“The diagnosis is very complex,” says Dr. Mark Dykewicz, chief of allergy and immunology at St. Louis University. “A chronic cough can be caused by so many different things—acid reflux, blood pressure medications, pet allergies, sinusitis. It can be very frustrating for both the patient and the doctor.”

Though CVA is typically diagnosed in young children, previously undiagnosed adults ages 40 to 50 will complain of symptoms. Dykewicz says common triggers include cold air, exercise and exposure to mold.

“An initial step (in diagnosing) is discovering what triggers the cough,” he says.

A key factor in helping Hamilton control her symptoms was learning her triggers, which included the common ones, and also some ones she never considered—spicy foods, tomato sauces and stress.

“Learning what triggers my symptoms is an ongoing process,” Hamilton says.

Initial treatments often include a daily-inhaled steroid,

IS ASTHMA BETTER CONTROLLED? The National Heart, Lung and Blood Institute says with today’s knowledge and treatments, most people who have asthma can manage the disease. If patients follow their treatment plans, they can live normal, active lives with few, if any, symptoms.

They are advised to actively work their doctors to create and follow an asthma action plan. A successful plan gives guidance on taking medications properly, learning and avoiding factors that worsen asthma, tracking asthma control levels, responding to worsening asthma, and seeking emergency care.

ONLINE EXTRA Go to CommunityHealthMagazine.com to see the top foods to avoid if you have asthma.

plus a short-acting bronchodilator, which functions as a rescue inhaler when symptoms crop up. Treatment can take a few weeks to become affective.

UNDER CONTROL, ON YOUR TERMS Dr. Mark Esterle is a pulmonologist with Louisville Pulmonary Clinic in Louisville, Ky. He treats severe cases of adult CVA, and says the disorder has recently gotten more widespread. After learning what triggers the symptoms, the next step is to work with a doctor to determine the best treatment plan, he says.

“We provide patients with a simple peak flow meter, which they can use three times a week to test their breathing,” Esterle says. “Based on their breathing level, they can increase or reduce their daily medications on their own.”

Hamilton was prescribed an inhaled steroid, and says her CVA is now under control. She manages her symptoms with the steroid twice per day, the reflux medicine, and the rescue inhaler as needed. She continues to visit both of her doctors every six months.

“My doctors were determined to find the cause of my coughing, and thankfully they did not give up,” she says.

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

MAY 2014

21

MONITOR

SENIORS

Hold Your Head High Correct your posture now to avoid pain and falls later

BY KIRSTEN SRINIVASAN

Whether you’re slumped over a desk or standing tall and proud with your shoulders back, your posture can offer clues about your future.

Bad posture is a predictor of pain, as well as an increased danger of falling later in life, says physical therapist Caitlin Carroll, of Athletico in Chicago. And slumped posture can also make it harder to breathe. That’s why good posture is especially important for seniors.

“If the lungs can’t expand because the rib cage is slumped down, it decreases oxygen to the rest of the body,” Carroll says. “Muscles and the rest of the organs won’t function as well as they should.”

BE AWARE OF YOUR BODY Bad posture can also be a sign that chronic pain or inactivity is affecting your body more than you think, Carroll says. Walking gets more difficult as you get older, ultimately changing your posture. And your back and neck end up taking the heat for it.

“When you have poor posture, it requires more energy for the body to resist that change in the center of gravity,” she says.

Research shows balance begins to deteriorate starting around age 40, and poor posture is linked to an increase in falls and injuries, such as wrist and hip fractures.

So to help offset some of these balance problems, seniors need to understand their baseline posture and balance.

Do a simple balance trick. Stand on one leg with your eyes shut (remember to hold onto something) and stand as still as possible. If you’re wobbling around within 15 seconds, you should start working to improve your balance.

Carroll can predict an older person’s

risk of falls based on a series of tests related to balance and posture, she says. The results often serve as a wake-up call.

“A lot of older people come in and say, ‘I’m fine. I’m good,’” she says. “It’s a good reality check for them to be more mindful, and do exercises for balance and posture.”

AVOID A DOWNWARD SPIRAL About eight years ago, Bill Schultz was suffering serious back problems. He tried physical therapy and medicinal treatments without any luck, and was even considering surgery for his posture and back issues.

In an effort to fix his own posture and help others, Schultz, now 55, created posture-improving T-shirts through his company AlignMed, based in California.

After straightening up with the shirts, he’s pain-free.

“It doesn’t matter whether you are teen, or a pro sports person, or over age 60. Poor posture means the muscles on one side of the body are not balanced,” Schultz says.

“The body has to adapt to that

imbalance, and it adapts by losing its posture. Posture becomes weakened and subsequently our muscles—our entire body—gets tired faster.”

Schultz says it causes a compounding effect. When the muscles get tired, it leads to bad posture. The poor posture doesn’t encourage muscle strength, and the effect continues.

“It will continue until we start reducing our mobility, which happens in the elderly as poor posture and pain increase,” he says.

“As they elevate, we become less mobile.

We become more sedentary. That poor posture, if not corrected, is a cascade.”

DON’T FALL FOR IT There’s no need to take posture changes sitting down. Stand straight with these tips.

LINE UP Set a timer, and check your posture every hour. Make sure your shoulders aren’t forward. Keep them upright and in line with your hips, and down away from your ears.

The pelvis should be tucked in under the back, engaging the core abdominal muscles.

STAY ACTIVE Cardiovascular, strength training and balancing exercises can make a big difference. Walk periodically during the day. Bridges, rows, squats, standing on one leg and three-directional kicking may improve posture, but must be done properly.

Work with a trainer or physical therapist.

CHECK YOUR WORKSTATION Make sure you have a good ergonomic setup.

Standing desks with adjustable heights and treadmill desks are gaining in popularity.

ONLINE EXTRA Go to CommunityHealthMagazine.com for two great exercises to improve your balance.

ADVERTORIAL

AS MANY AS 5.4 million Americans have Alzheimer's.

But many more suffer from it.

Alzheimer's disease costs Americans m o r e than i s180 billion annually.

But the real loss is impossible to measure.

Eat Local… it is Naturally Better! by: Yolanda E. Heath, LPN, BS, CCA, CNHP Do you ever question where the food you are eating comes from? How was it grown? Who touched it? What chemicals or sprays were applied to it? The majority of the food you eat travels a minimum of 1500 miles before it arrives to your table. Upon purchasing your vegetables and fruit they are already several days if not weeks beyond harvest and have traveled further than most of us on any given road trip.

Recent studies show vegetables are less nutritious now than they were fifty years ago and many varieties have lost much of their flavor as preferences turned to those that could keep longer and transport well. Plants are often fed newer and more potent chemicals that give them all they need for growth but leave the soil empty and dependent on more and more chemicals to produce more growth. Add to this the growing concern about foods being genetically modified as well as pesticide and herbicide usage and you have to ask yourself is there a better way?

These concerns led us to develop a community supported agriculture (CSA) program that has evolved into what we now call Healing Harvests. Good wholesome food, grown locally by area farmers who believe in and practice sustainable farming is available in our surrounding area. Knowing the source of your food and how it is produced eliminates many health concerns and provides so many health advantages. We work directly with our suppliers to obtain products and maintain a higher standard of service.

Community Supported Agriculture is important as it creates the following: t ,FFQT GPPE EPMMBST JO UIF MPDBM DPNNVOJUZ t 3FEVDFT UIF DBSCPO GPPUQSJOU GSPN NBTT USBOTJU BOE XBSFIPVTJOH t &ODPVSBHFT DPNNVOJDBUJPO BOE DPPQFSBUJPO BNPOH GBSNFST and consumers t 8JUI B iHVBSBOUFFE NBSLFUw GPS UIFJS QSPEVDU GBSNFST DBO JOWFTU their time in doing the best job they can rather than looking for buyers. t $SFBUFT B TFOTF PG TPDJBM SFTQPOTJCJMJUZ BOE TUFXBSETIJQ PG MPDBM land. t 1VUT iUIF GBSNFST GBDF PO GPPEw BOE JODSFBTFT VOEFSTUBOEJOH PG how, where, and by whom our food is grown Members are also eligible to get a weekly vegetable basket throughout the growing season. Vegetable baskets offer a variety of in season fresh locally grown vegetables and fruits along with other surprises each week. i-PDBMMZ HSPXO JT OBUVSBMMZ CFUUFSw JT NPSF UIBO B QSPNPUJPOBM TMPHBO used to describe the products offered through the Healing Harvests program. It’s a truth more and more of us are realizing is an important part of a healthy lifestyle.

Currently, an estimated 5.4 million Americans have Alzheimer’s. This Alzheimer’s disease is devastating.

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MONITOR

PETS

In or Out?

It’s a hairy world for an outdoor cat, so consider your cat’s freedom carefully

BY JASON TOMCSI

Rubber band balls and laser pointers are usually among a feline’s fiercest foes. But if a cat ventures past the front door, it can encounter a whole new set of real dangers before it even leaves the yard—diseases, infections and other animals. And don’t forget about cars, bikes and humans in the wider world. But with preparation and supervision, your cat could benefit from a stroll outside.

WHO’S REALLY IN CHARGE? Because of the array of dangers they face in the wider world, house cats belong in the house, says Dr. Jane Brunt, executive director of the CATalyst Council in Annapolis, Md., a national coalition of feline health and welfare organizations.

She says it’s hard to understand the reasoning of many owners, who often make up excuses such as, “‘She won’t stay inside, and likes to go out and explore,’ or, ‘It’s more natural for cats to be outdoors,’” Brunt says.

“Death is natural, too. But why have it be due to injury or preventable illness?

When I see a cat come in dragging and dehydrated, and I find a wound that’s frequently days old or longer, my heart breaks.”

You’re in charge. Be the owner, so recognize when your animal is danger.

Free-roaming cats increase their chances of illness and injury from parasites and

animals like dogs, coyotes and foxes.

Most animals are territorial creatures, so these kinds of conflicts are likely once cats step out of the house.

And cats that fight with other cats are at the biggest risk, says veterinarian Dr. Clark Fobian, of Thompson Hills Animal Clinic in Sedalia, Mo. “There are some bad diseases from other cats that your cat can contract, like feline immunodeficiency virus or feline leukemia,” says Fobian, also president of the American Veterinary Medical Association.

USEFUL, PREVENTIVE MEASURES Although Fobian strongly recommends keeping cats indoors, he says there can be benefits of getting outside if it fits your cat’s specific needs.

“If a cat has any destructive indoor behavior, like clawing furniture or doorjambs, by exposing them to the outside,

Some cats can be as smart as a 2-year-old, but you wouldn’t let your 2-year-old cross a highway.

VETERINARIAN DR. CLARK FOBIAN PRESIDENT OF THE AMERICAN VETERINARY MEDICAL ASSOCIATION

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MAY 2014

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

QUICK TIP Once your cat is ready for the outdoors, get a collar that fits snug enough around its neck.

Only one to two fingers should slip between the collar and its neck.

they can do their claw maintenance in an outdoor environment,” he says. “It can also discourage them from marking behaviors and inappropriate urinating in the home.”

If you plan to let your cat outside, Fobian says, owners need to be prepared, and go with them. Meet with your veterinarian to get your cat up-to-date on immunizations and parasite prevention.

The next step is to get the proper equipment—a harness or leash and a collar that fits snug around the cat’s neck.

If walks don’t seem like the best fit, bring the outdoors inside. Create a place for your cat by a screened window, where they can sit and safely experience the outdoors.

“It can be unpredictable if you have an outdoor cat,” Fobian says. “You never know when you or your cat might be surprised by some event. Some cats can be as smart as a 2-year-old, but you wouldn’t let your 2-year-old cross a highway.”

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Visit Drs. Flanary and Rushing 200 Eagle Nest Drive (corner of Hwy. 62 & 68) Paducah, KY 1 mile off I-24 at Exit 16 (Reidland)

(270) 898-9PET Â&#x2021; (270) 898-9738 RU DW ZZZ Ă DQDU\YHW FRP See us on Facebook!

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Don’t Have a Cow! If you ditch dairy milk, be sure the alternatives can measure up

BY PAIGE FUMO FOX

Got milk? Or almond, soy, rice, coconut, hemp or oat milk? It turns out these plant-based milks are giving the industry a run for their milk money, with many people pouring out their cow’s milk completely or simply expanding their creamy horizons.

Research shows more Americans are walking past the traditional dairy aisle. And many grocery stores are noticing the change.

WhiteWave Foods, which sells soy, almond and coconut milk, reported its revenue increased from $1.45 billion to $1.65 billion in 2012 to 2013—a 13% increase. The jump was mainly due to a 58% increase in sales of almond milk.

And the fact that we’re sipping less cow’s milk than our grandparents isn’t a total surprise. We’ve been moving away from it slowly but surely over the last 30 years. Surveys by the USDA found that between 1977 to 1978 and 2007 to 2008, the percent of children who drank milk at least three times per day dropped 31% to 18%. For adults, it dropped 13% to 4%.

EYES ON THE LABEL People these days avoid regular cow’s milk for a number of reasons, including allergies, lactose intolerance, a vegan diet, and concerns about how the milk is produced.

Non-dairy milk choices are much more readily available these days, says Renee Waggoner, a registered dietitian who teaches at Murray State University College of Health Sciences and Human Services in Murray, Ky. And many offer the same mild taste and versatility as cow’s milk.

“Almond milk kind of has a nutty flavor, and it’s a little sweeter. It’s good for smoothies, and in coffee,” she says.

If you’re switching milk for health reasons, read the labels on the cartons, Waggoner says. Not all plant-based milks are created equal. Each alternative has its strengths, but may not offer the same benefits as milk.

“There are a lot of varieties, and some types may be better suited for calcium or salt intake, while some may be better for fat,” Waggoner says.

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Almond milk is loaded with vitamin E, and it has about the same amount of fat as 2% milk, she says. Rice milk has less fat, but also less protein. Hemp milk is high in omega-3 fatty acids, but low in calcium.

“Become label-savvy. Sometimes people give up things without realizing what consequences you are going to have,” Waggoner says.

PERSONAL DAIRY DECISION Barbara Schroeder Jensen, who rarely drinks milk, says she looks for fortified foods to make up for the vitamins and nutrients she otherwise would get from dairy.

Jensen, who teaches at Princeton University in New Jersey, gave up cow’s milk because she thinks it’s “mean to the cows,” she says.

She opposes factory-farming methods of dairy production, and simply doesn’t think milk is necessary for a healthy diet.

And when she found out her 7-year-old son was lactose intolerant, it made the

decision even easier.

She says she always drank rice milk, and never thought about switching to other types.

“About 15 years ago, rice milk was the staple,” she says.

Through the years, she’s tried most of the plant-based milks, like almond, soy and coconut. Now that she’s expanded her palate, she is a big fan of chocolate ice cream made from coconut milk.

RISE AND FALL According to the USDA, annual sales of fluid milk (whole, low-fat and skim) dropped from 51.8 billion pounds in 1992 to 47 billion pounds in 2002.

Flavored milk sales also rose in that time from 2.4 billion to 4.65 billion pounds.

ONLINE EXTRA For a nutrition comparison of different milks, and to find other ways to get the recommended amount of calcium, go to CommunityHealthMagazine.com.

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Moms carry so much on their shoulders, and a purse shouldn’t add to the weight. Make your body stronger and your purse

Take a Load lighter—without sacrificing your style.

BY DANETTE M. WATT

OFF

Lipstick. Snacks. Toys. Eyeliner. Running shoes. Wallets full of

change. Even laptops. You’d be amazed at the truckload of stuff a woman carries around in her purse. But it’s what many women— especially moms—do every day.

Kerry Struif, a mom and grandmother in Alton, Ill., is typical of many women on the go.

A marketing manager for the Foundation for Wellness Professionals, she carries two smart phones, a tablet, notebooks and a calendar, as well as her wallet, cosmetics and her favorite pens in an average-sized tote bag with handles and a strap.

Struif considers herself perfectly capable of handling the heavy lifting, but there still are times when her body says it’s time to call it quits, and put down the excess baggage. She often wonders whether the pain she sometimes feels stems from all the things she carries, or if the purse itself is the culprit.

“Sometimes my neck and shoulders hurt,” Struif says. “I’m not sure if my purse is the cause of my problem, but it certainly contributes to it.”

Like many women, Struif wants to be ready for anything at a moment’s notice, and it leads to hefting around a big bag. But this “be prepared” mentality comes with a price—one you can’t pay for from your wallet.

Research shows the size and shape of a bag, the JUGGLING A LOT! length of its straps, and even the material it’s A handbag should weigh no more made from can make for a heavy and harmful than 10 pounds, or 10% of your combination on the muscles, nerves and ligabody weight—whichever is less. ments. Plus, constantly shifting your posture can If you think you’re carrying cause headaches, back and neck pain, and shoultoo much, hold your bag der and elbow aches. in one hand and a gallon But you don’t have to leave your home with just of milk in the other.

Your bag shouldn’t the bare essentials. Learn how to lighten your load, weigh more than the jug. stop straining your back and shoulders, and still have everything you need.

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DON’T IGNORE THE CREEP

4 POWER MOVES TO PREVENT PURSE PAIN To exercise and stretch the trapezii and levator scapulae—the muscles along the neck, shoulder and upper back that get weighed down by a heavy purse—physical therapist Mike Cascio, of the Center for Rehab Services in Beaver, Pa., offers some core moves.

“Stretching and strengthening the trapezius counteracts the pull of a too-heavy purse,” Cascio says.

“Upright rows and what I call the ‘I-don’t-knows’ can be done with a resistance band.”

NECK ROLLS Lower your chin to your chest. Roll your head to the right, so that your right ear is over your right shoulder. Tilt your head back, feeling a stretch in your neck.

Rotate your left ear over your left shoulder. Hold each position for 30 seconds, breathing into the stretch.

CHIN TO ARMPIT Sit in a chair and hold the seat with one hand. Turn your chin toward the armpit of the opposite arm. To intensify the stretch, add gentle pressure with the hand holding the chair. Hold for 30 seconds, breathing into the stretch.

SHRUG, AKA THE “I-DON’T-KNOW” Hold the ends of a resistance band, and step onto it with both feet. Keeping your elbows straight at your sides, bring your shoulders to your ears in a shrug.

Repeat four more times, holding each stretch for 10 seconds.

UPRIGHT ROW Step on a resistance band with both feet and knees slightly bent. Hold the opposite handle, so the band forms an ‘X’ in front of your body. Pull the handles to your chin, keeping your back straight and your elbows high. Repeat four more times, pausing at the top of each pull.

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It’s tempting to bring everything you want, rather than choose only what you need, but extra weight can stretch out essential bag-carrying muscles. Carry a heavy load for a long time, and you’ll be exhausted afterward. You might even develop muscle aches and nerve pain.

Dr. Christina Faccin is a chiropractor with Faccin Chiropractic Clinic in Wood River, Ill. She says over time, the added weight from a purse damages the upper and lower back, and shoulder and neck muscles, causing excessive wear and tear, arthritis, disc bulges and herniation.

“It’s called muscle creep. Muscles slowly become elongated from the pressure of a heavy purse,” she says.

A too-heavy purse can also cause tension headaches. When the shoulder becomes depressed or pulled, muscles will contract to hold up the arm DUTY CALLS being pulled down by the weight of the Just as moms should purse. This causes a counterbalance on make time for purse the neck muscles, which leads to strain, upkeep, it’s imporFaccin says. tant to keep the When a woman consistently carries her diaper bag orgapurse on one shoulder, it’s going to damnized, too. You never age her posture. The asymmetry between know when you’ll the purse-laden shoulder and the free need that spare pacifier or change of shoulder eventually forces the body into a clothes. “You’ll have “C” curvature. Faccin says she once saw a to maintain these patient who had one shoulder lower than more regularly due the other because of how she’d been carto the frequency of rying her purse. use, and all the ‘stuff’ It’s similar to what happens in yoga. kids tend to collect,” When you first start yoga, you aren’t very says Robin Harsis, a professional orgaf lexible, but the more you stretch, the nizer in Ontario, more you soften the tissues. Muscle creep N.Y. “This will also involves the same principle, she says. give you a moment Over time, the muscles stretch and to restock diapers, our torsos can shift to one side. We lean wipes and snacks.” to counteract the weight of the purse. If you carry your purse on your left shoulder, the weight pulls the shoulder down and your pelvis shifts over to the right, creating the C curve. But you have to have your bag, so what’s a gal to do?

“We should alter our habits,” Faccin says. “Carry lighter purses.

Switch sides every 20 minutes, so you aren’t holding your bag on just one side.”

And if you don’t want to watch the clock, just listen to your body.

The body knows when it’s feeling pain or discomfort, Faccin says, so give in to the subconscious instinct to switch sides.

It’s not just a muscle game, either. Our nerves feel the effects of heavy and poor purses, too. Tight, narrow straps that dig into the shoulders will cause tingling and numbness in the arms and hands.

“The best way to mitigate this is to use a purse with a wider strap or a backpack purse,” Faccin says.

To find relief for these aches and pains, Faccin recommends applying heat, getting spinal adjustments, or getting a trigger-point massage.

A trigger-point massage releases constricted areas in the muscles, alleviating pain and restoring mobility to the muscle.

“Trigger points are areas of muscular spasms that are about the size of a dime or quarter, what people generally call knots,” she says. “These can be quite painful.”

I carry a smaller clutch, so if I have to go into the store, it has my essentials—wallet, phone and credit cards.

CHIROPRACTOR DR. CHRISTINA FACCIN

TRY TO TOTE SMART The best way to carry a purse is to keep it close to your body and higher up near your underarm by your rib cage. That way, your arm helps support the purse.

“If it hangs low, we’ll subconsciously lean to tuck it in closer to us,” Faccin says. “So keep the straps short. Tie or adjust the straps, so they’re shorter. You want to put the purse in the crook of your waist, not hip level, so it’s not pulling you sideways.”

In recent years, a new syndrome has shown up in medical offices: Poshitis. Named for former Spice Girl-turned-fashion designer Victoria Beckham, it refers to the back and neck pain women get from carrying a heavy purse in the crook of their arm, like Beckham often does.

Holding your bag in this position damages your body, Faccin says. Your elbows were designed to be moving joints, not hooks for your purse. It’s not only tiring, but it can damage the radial nerve in the thumb, as well as the elbows. And the forearm muscles can end up stiff and sore after being in the same hooked position for a long time, too.

“The muscles in the forearm are all that are protecting the nerves. The forearm is thin, so there isn’t a lot there to protect them,” Faccin says.

LIGHTEN YOUR LOAD Ladies, you can get rid of the excess baggage, and keep your body from being a twisted mess. Any time you grab your purse to head out the door, think about what you really need to carry, says Robin Harsis, a professional organizer in Ontario, N.Y. “Maintenance of any organizing system is a must for it to function properly,” Harsis says. “Throw out garbage, take out items that do not belong, and purge unneeded receipts and expired coupons.

This can be done while standing in line at the grocery store, waiting for an appointment, or waiting to pick up your kids from soccer practice.”

Dump everything out of your purse, and start the de-junking process by tossing out the trash. Moms tend to accumulate receipts, tissues, gum wrappers and other scraps of paper throughout the day, so create a system to throw it all away at the end of each day. It might seem small, but it all adds up.

Sort everything else into two piles—must-haves and nice-tohaves. Essentials such as a wallet and cell phone can go in first, but think about whether you need less-important items such as sunglasses, phone chargers and several lipsticks. Every woman will have a different answer based on her own lifestyle and needs, Harsis says.

To corral the stuff you decide to keep, Harsis recommends using the “bag within a bag” system.

“Besides my wallet, I have a bag I keep my coupons in and a small cosmetic bag that holds my gum, Chapstick, mirror and so on,” she says.

“That gives you boundaries. It keeps everything tidy. However many bags you use, they should all fit readily and easily into your purse. You shouldn’t have to cram them all in there. We have a tendency to stuff it all in.”

Moms whose purses double as diaper bags or family carryalls can use a bigger bag, she says.

“But the process still applies. So if you have snacks and small toys, you’d have them in a separate bag,” Harsis says.

GET A HANDLE ON IT 5 stylish purses to take the weight off your back and shoulders FOSSIL SYDNEY CROSSBODY This smooth leather shoulder bag has a top zip closure for security, and plenty of pockets and slots to keep your phone, cards and cosmetics organized.

Detachable crossbody strap lets you change your purse to a clutch. $90 | Zappos.com

LIZ CLAIBORNE NYLON TOTE BAG Comes with a snap closure, fabric lining and four inner storage pockets. It’s easy to wear, and the zippered pockets keep your cargo safe and well within reach. $35 | JCPenney.com

MICHAEL KORS LARGE WESTON PEBBLED SHOULDER BAG This shoulder bag comes with a removable chain and leather strap. The leather tassel makes it easy to open the zippered top.

Inside you’ll find zippered and open pockets to hold your phone and other essentials. $298 NeimanMarcus.com

STUDIO LEGACY BACKPACK IN LEATHER You’ll be fashionable and practical with this lightweight leather pack with calfskin trim. Back straps are adjustable.

A multifunction pocket holds a cell phone, and an inside zip pocket holds other necessities.

Clip front closure safely secures your backpack. $258 | Coach.com

APT. 9 SARAH COLORBLOCK CROSSBODY BAG Wear this purse across the body using the adjustable straps, or remove them to carry it as a handbag. Multiple zip and slide pockets inside and out keep essential items at your fingertips. $28 | Kohls.com

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BAD-REP STRAPS SHORT VS. LONG Short-strapped purses may be ergonomically better, but you don’t need to rule out a long-strapped purse if you find a cute one. Check out these tips from chiropractor Dr. Christina Faccin on how to carry long- and shortstrapped bags.

CROSSBODY PURSE These bags don’t fall directly to the side, so the weight is more evenly distributed.

BACKPACK Carrying the weight on the lower lumbar vertebrae puts the load in our body’s center of gravity. If you use a backpack, keep the straps long so the pack rides low on your back, not on the upper back.

MESSENGER BAG One with wider straps is best, especially if it has extra padding where it falls on the shoulder.

You shouldn’t have to cram everything in a purse.

We have a tendency to stuff it all in.

ROBIN HARSIS PROFESSIONAL ORGANIZER

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THE BIG BAG SYNDROME Oversized bags might be trendy, and it’s fun to see how much stuff can fit inside. But they’re rotten for the back, shoulders and neck.

Recent research shows these bags cause the most damage because many are almost impossible to carry on one shoulder.

“The style now is the larger purse, so we throw in toys, wallets, our husbands’ stuff, water bottles. People don’t realize how heavy water bottles are,” Faccin says. “We’re lugging everything around.

We put our bodies into all sorts of positions as we carry them, and try to maneuver through doors.”

Many women have caught onto the trend to not only to keep up with the latest styles, but to satisfy their need to have everything within arm’s reach. Faccin says you can be prepared without sacrificing the health of your back and shoulders.

“If you really feel a need to carry a lot of stuff, put an organizer in the trunk or back seat of your car,” Faccin says. “Then if you find you need something, you can then go out from the store or restaurant and get it.”

Faccin knows firsthand how these things can add up. She has a young son, and constantly carries his things, as well as her own. So she uses her own system to try to alleviate the amount she’s lugging around at any one time.

“I carry a smaller clutch, so if I have to go into the store, it has my essentials—wallet, phone and credit cards,” she says.

And if you need to, no matter how silly you may think you look, just carry two bags. Your shoulders, neck and arms will thank you for it in the long-term.

“It’s better to have two equally sized bags, one on each shoulder,” she says.

LOCAL CONNECTION If you’re stumped for a Mother’s Day gift, check out these ideas in Western Kentucky

BY DANETTE M. WATT

Does your mom like to cycle?

Get her ready for summer rides with a gift card to a bike shop.

BIKE WORLD 809 Joe Clifton Drive Paducah (270) 442-0751 BikeWorldKY.com GEAR UP CYCLES 102 N. 15th St. Murray (270) 761-2453 GearUpCycles.com WOOD-N-WAVE BICYCLES AND WATERSPORTS 2109 Dover Road Grand Rivers (270) 362-2453 WoodNWave.com Spend a day with her walking the trails of one of the many Kentucky state parks.

Or make it a weekend at LAKE BARKLEY STATE RESORT PARK, where you can hike, bike, swim and more.

(270) 924-1131 Parks.Ky.gov/parks/resortparks/ lake-barkley

Experience high tea or a Mother’s Day Brunch at THE GARDEN GATE CAFE AND MAGNOLIA TEA ROOM. Tea is served Friday and Saturday from 2:30 to 4:30 p.m. by reservation. Bruch is 11 a.m. to 3 p.m.

The cafe offers quiches, soups, light specialty salads and wraps, plus daily specials. It has 28 loose-leaf teas and homemade desserts.

306 Gilbert St., Hazel (270) 492-6284 | GardenGateCafeAndMagnoliaTeaRoom.com

SUPPLIED PHOTOS

Head to GLISSON VINEYARDS AND WINERY’S tasting room, where Mom can sample quality wines made locally from regionally grown grapes.

126 Market House Square Paducah (270) 495-9463 GlissonVineyards.com Moms work hard, so pamper yours with a visit to ELYSIAN FIELDS MASSAGE AND SPA. A Signature Package of an hour massage, facial and 9-1-1 Express Pedicure costs $165.

Or create your own spa package.

3420 Lone Oak Road Suite A Paducah (270) 554-3320 ElysianFieldsMassageAndSpa.com

Looking for a unique gift? BEBE’S ARTISAN MARKET has Kentucky handcrafted items, jewelry, pottery, stained glass, pottery and more.

Historic Downtown District, 107 S. Second St., Paducah (270) 443-5848

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As we learn more about how meat affects our health, it’s changing what we eat.

But you don’t have to give up beef and chicken.

Learn to sharpen your carnivorous instincts, and make better decisions in the butcher shop.

MEAT in

P

lenty of people have a beef with meat. They want to eat it, but can’t help but think of how it made it to their plate.

Meat just isn’t made like it used to be.

We’ve all heard horror stories about genetically modified chickens, and cows pumped full of antibiotics to make them get bigger faster. And we’ve known for years that a diet packed with too much meat raises our cholesterol and blood pressure.

Our attitudes toward meat have clearly changed in the past few decades. We still love meat, but we want to know more about it—how animals are raised, what they’re fed, the antibiotics and 34

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steroids used in their growth, and how they’re processed to end up on our tables. And what we’re learning is changing what we buy at the grocery store. These scary stories are making many Americans seek steaks from cows raised organically, or only buy chicken that once roamed free on a farm. The meat industry has seen a boom in interest for artisanal meats, and you now can sink your teeth into a burger while knowing where it was bred and what it was fed.

Many others are giving up meat altogether, or turning to alternatives. In a poll conducted in August 2013 by market research company Mintel, 7% of participants identified as vegetarians.

the

MIDDLE

BY PAIGE FUMO FOX

But even among vegetarians, 36% said they use meat alternatives, such as soy, tempeh and seitan. Also, about one-third said they use meat alternatives because they are healthy, and more than half thought meat alternatives are healthier than real meat.

But Americans still love their meat. Jeanne Colleluori is a spokeswoman for grocery chain Wegmans, which has stores in six states, including New York and Pennsylvania. Though meat alternatives have gained popularity, Colleluori says real meat still has plenty of muscle in the market.

“In the past few years, we have seen the demand for plantbased alternatives increase,” Colleluori says. “But we are not seeing a decrease in demand for meat.”

If you want to eat a healthy diet that includes meat and meat alternatives, you have more options than ever before. Shifting public opinion is encouraging the government to dictate meat producers offer products that are more natural, and to cut unhealthy practices. And a growing world of meat-free options means you can eat meat—or not—and feel good about it.

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3 MEAT CHEATERS The meat alternative business has mushroomed. According to a June 2013 report by market research group Mintel, sales from specialty and natural supermarkets of meat alternatives reached $553 million in 2012, an 8% increase from 2010. If you’re searching for some popular meat alternatives, check out these products.

DON’T PIG OUT! 1 serving of meat is about 3 to 4 ounces.

That’s about the same size as a bar of soap or deck of cards.

WHERE’S THE BEEF (FROM)?

TEMPEH Æ Made by fermenting whole soybeans Æ Nutty flavor Æ Can be chopped, sauteed, stewed, crumbled and roasted

TOFU

Æ Made by thickening soymilk Æ Also known as “bean curd” Æ Bland flavor Æ Can be “silken” or soft, or firm enough to marinate and stir-fry or grill

SEITAN

Æ Also known as “wheat meat” Æ Created by reducing whole wheat flour down to pure gluten

Æ Can be made from scratch, or bought as a mix

Æ Chewy texture Æ Found in prepared foods like vegetarian fajitas and lunchmeat-style products SOURCES: WHOLE FOODS, VEGETARIAN RESOURCE GROUP

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While they crave a tasty prime rib or chicken leg, people also thirst for more knowledge about where their meat comes from. And antibiotics top the list of concerns.

“This last year, we’ve seen a lot about antibiotic-resistant bacteria. That has prompted a lot of concern,” says Jessica Shade, director of science programs at The Organic Center, a nonprofit research group in Washington, D.C. Meat producers use antibiotic drugs to avoid the spread of infection among their animals, and also to artificially promote their growth. The problem is that they’re the same drugs used to treat people when they’re sick. We take antibiotics, and eat them in meats. This overexposure is breeding bacteria more resistant to the drugs, creating a potentially deadly situation.

In fall 2013, the Centers for Disease Control and Prevention reported that each year more than 2 million Americans get antibiotic-resistant infections, and 23,000 die as a result. Yet up to half of antibiotic use in humans and animals is unnecessary, the report says.

Several studies have compared the presence of antimicrobial-resistant bacteria— bacteria that can’t be killed by antibiotics—in conventionally and organically produced meats. Some showed no significant difference, but in others, the organic meat had less antimicrobial-resistant bacteria, Shade says.

Responding to these statistics and public outcry, in December 2013, the Food and Drug Administration announced a policy change that indicated meat producers should phase out the use of antibiotics for enhancing growth or improving feed efficiency, using them only when medically necessary.

The FDA also said it wants the companies that market these drugs to voluntarily remove “production uses” from the approved uses for medically important antimicrobial drugs. If manufacturers comply, it would be illegal for ranchers to use the drugs for livestock growth.

“This is a good start toward a necessary decrease in the agricultural use of antibiotics,” Shade says. “I still recommend choosing organic as a way to decrease the development of antibiotic-resistant bacteria, and potentially reduce your exposure to these ‘superbugs.’”

Antibiotics aren’t the only drugs plaguing the worried minds of carnivores. Ranchers also use hormones to amp up growth among their herds, and traces of these synthetic chemicals ultimately end up in farm waste, which may contaminate groundwater and streams.

Experts don’t know whether these hormones present a danger to human health, but studies have already shown links to abnormal hormone levels in aquatic animals, according to research from The Organic Center.

The FDA says the level of hormones used in cattle have been shown to be safe. And residual amounts are below levels that would have a damaging effect on humans, Shade says.

And conventional wisdom is slowly changing, Shade says. She talks with farmers and ranchers frequently, and many who switch to organic practices find their animals actually stay healthier.

TRUTH BEHIND THE LABELS Any health-conscious food shopper has been stuck in the meat department, going back and forth between products with different labels, unsure of what’s best. Should I choose “natural” or “organic?” What do those mean, anyway? Jessica Shade, of The Organic Center nonprofit, cautions consumers to read labels carefully, as “some labels are confusing, unfortunately,” she says.

You might think the chicken you buy is extra healthy if it’s labeled “hormone-free,” but it’s actually illegal to add hormones to poultry. All pork or poultry carrying the label “no hormones added,” must also include the statement “federal regulations prohibit the use of hormones (in pork or poultry).”

BEEF: NO HORMONES The label “no hormones administered” may be added if the producers provide the USDA with enough evidence that hormones haven’t been used in raising the cows.

CHICKEN: NO HORMONES It’s illegal to use hormones in chicken growth, so this label only means they’re following the law, which is why this label is followed by the statement: “Federal regulations prohibit the use of hormones (in pork or poultry).”

BEHIND THE SCENES Steroid hormone drugs are formulated as pellets that are placed under the skin on the back side of the animal’s ear.

The pellets dissolve slowly under the skin.

CHICKEN: AIR-CHILLED VS. WATER CHILLED Air-chilled chicken is hung in a cooler and blasted with cold air to keep it preserved.

Water-chilled chicken is immersed in water, which is often treated with antibiotics and chlorine.

NATURAL Æ As close to its original form as possible Æ Contains no artificial ingredients or added colors Æ Minimal processing that doesn’t fundamentally alter the product Æ Does not cover farm practices NO ANTIBIOTICS May be used for meat and poultry products if the producer can document the animals were raised without antibiotics.

ORGANIC Æ Animals were raised under specific regulations that dictate health and wellness standards Æ Animals may be fed only 100% organic feed Æ No antibiotics, hormones or other drugs may be used Æ Animals have 24-hour access to the outdoors

FREE-RANGE Animals get continuous access to food, fresh water and the outdoors, which may or may not be fenced in or covered with a net-like material.

CAGE-FREE Animals can roam about a building or room, with unlimited access to food and fresh water.

GRASS-FED Animals get a majority of nutrients from grass throughout their life. It doesn’t mean organic, or hormone- or antibioticfree, unless it’s noted.

PASTURE-RAISED Due to the number of variables involved in pasture-raised agricultural systems, the USDA has not developed a federal definition for pasture-raised products.

HUMANE Multiple labeling programs make claims that animals were treated humanely during the production cycle, but the verification of these claims varies widely. These labeling programs are not regulated under a single USDA definition.

SOURCE: USDA

RECALLS.GOV/FOOD Check out this site to track recalls of meat and other food products. You can also sign up for email notifications.

Just because something is catered to vegetarians, doesn’t mean it’s going to be healthier for you.

KATIE LAMBERT REGISTERED DIETITIAN

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

MAY 2014

37

WHEN YOU WANT MEAT, DON’T TAKE SHORTCUTS So, does meat have a place in a healthy diet? Absolutely, says registered dietitian Katie Lambert, of Barnes-Jewish Hospital in St. Louis. There’s nothing wrong with indulging your carnivorous cravings, Lambert says. You can maintain a healthy diet with or without meat, and it’s not as boring as you’d think.

“I’ve been getting a lot of questions like, ‘Should I be giving up red meat?’” she says. “There are plenty of things you can have besides boneless, skinless chicken breasts.”

Be more selective with the cut of meat you choose, she says, to get the healthiest option possible. When you’re at the butcher counter, look for loins and other cuts of meat from the upper back and sides of an animal, rather than the belly, where ground beef and flank steak come from.

“That’s where most of the fat is,” Lambert says.

Look for 90% or 93% lean ground meats, and go easy on those rib eyes and marbled steaks because of their high fat content.

When you prepare meat, be sensitive about how much seasoning you add to the dish. You’ll dial up the health risks by adding too much salt to your meat meals.

We are not seeing a decrease in demand for meat.

JEANNE COLLELUORI SPOKESWOMAN FOR WEGMANS GROCERY

GOING MEATLESS: VEGETARIANS AND VITAMINS For those who choose to cut out meat altogether, the options have definitely improved, says Mark Rifkin, a registered dietitian and volunteer with the Vegetarian Resource Group in Baltimore. He switched to a vegan diet—one that excludes all animal-derived ingredients—in 1986.

“Quite frankly, some of the early products were quite disgusting,” Rifkin says.

To make up for some flavor deficiencies, they tended to be heavily processed and high in salt, he says. But the variety of products has improved, with aisles filled with Tofurky breasts, black bean burgers, tofu cheese and sausage, and seitan—a gluten protein often used as a meat substitute. These ingredients come in more forms—and can be prepared in more ways—than ever before.

“They’re becoming more popular in terms of what you can do with them,” Rifkin says.

Adopting a vegetarian or vegan diet a diet presents its own set of health concerns, Lambert says. She says people who remove meat from their diet lose a significant source of nutrients, including protein, zinc, iron and vitamin B. She recommends B12 and iron supplements, as well as plenty of nuts, seeds, legumes and kidney or other beans to help offset that loss.

“We get concerned with vegetarians becoming anemic,” Lambert says.

And many meat alternatives are loaded with sodium to improve their taste, Lambert says. They might even a have surprisingly high fat content.

“Just because something is catered to vegetarians, doesn’t mean it’s going to be healthier for you,” Lambert says.

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MAY 2014

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

THE CURE FOR BACON ADDICTION Bacon is having a moment in pop culture, with the crispy stuff being piled on burgers, tossed in salads, and even sprinkled onto ice cream sundaes. It’s a salty, fatty counterbalance to the healthier meat movement.

“It’s kind of an interesting trend,” says registered dietitian Katie Lambert. “Bacon is a meat that is higher in saturated fat, but because of the great taste, and that fact that it can go with so many things, it’s kind of exploded on the scene.”

If you’re on the bacon bandwagon, consider turkey bacon to cut down some of the fat. But keep in mind that it’s a processed product with high levels of sodium, so go easy on it.

MEATY ISSUE More than

2 million Americans get antibiotic-resistant infections each year,

23,000

of whom die as a result, says the Centers for Disease Control and Prevention.

WESTERN KENTUCKY

PADUCAH

PICTURE OF GOOD HEALTH

Five Mini Fitties MOM WITH MOTIVATION Angela Kendall, 34, is a mother of five showing her children—Austin, 9, clockwise from top, Matthew, 7, and 4-year-old triplets Courtney, Alyssa and Katelyn—how to live a healthy life.

EARLY BIRD CATCHES THE WORM Kendall gets up at 5 a.m. Monday through Friday to run on the treadmill and work out with weights at Energy Fitness in Paducah. She takes Zumba, cardio dance, yoga, and a boot camp-style class called Insanity. When it’s warmer, she runs with a group of women in her neighborhood.

MOTHER’S DAY PREPPING Kendall has been running for about eight years, and has raced in several 5Ks. She’s running her first halfmarathon, the Lourdes Paducah Iron Mom Half-Marathon and Relay, on May 10.

PHOTO BY TRACEY BUCHANAN

KEEPING A FIT FAMILY TOGETHER When her kids aren’t in school, Kendall brings them to Energy Fitness. They are all involved in sports year-round, and she coaches her daughters’ t-ball team. Kendall’s husband, Brady, uses the elliptical machine, and helps coach, too. The family enjoys running, roller blading and biking together. “I love that my children are following in my footsteps in living an active and healthy lifestyle.”

Do you have a photo you’d like to see in Picture of Good Health?

Email jperkins@cmghealth.net.

40

MAY 2014

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

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