creating & keeping a healthy lifestyle
2 Healthy Living • February 2016
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February 2016 • Healthy Living 3
FOOT PAIN? Heel or arch pain, ingrown toenails, bunions, fractures, sports injuries, or other foot related issues? Call for an appointment today Dr. Debra M. Gibson
Diplomate, American Board of Foot and Ankle surgery
SOUTH BALDWIN PODIATRY 1770 N. Alston, Foley, AL
251-943-3668
www.southbaldwinpodiatry.com No representation is made about the quality of the podiatric services to be performed or the expertise of the podiatrist performing such services
Terrezza Optical
901 N. McKenzie Street, Foley, AL 36535 251.943.2151. All rights reserved. Reproduction without permission is prohibited. Gulf Coast Media accepts no responsibility in the guarantee of goods and services advertised herein.
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cOntents HEALTH & WELLNESS
6
FITNESS & EXERCISE
12
NUTRITION
23
KIDS HEALTH
27
Diabetic Treatment offers relief from complications Did you Know? Diabetes Cancer Care right at home TLC for Winter Feet Life Changing Relief after years of Pelvic Pain How to survive the Postpartum Period Trendy exercises to rev up workouts Improving Flexibility The Choice is Yours Rehabilitaion for patients with Arthritis The benefits of Weightlifting for Women & Strength Training Tips
Dr. Gene J.A. Terrezza, O.D. & Associates, P.A.
Dr. Patrick Cobb O.D., Now Accepting New Patients Most Vision Insurances Accepted Now providers for Davis Vision & Health Springs
309 N. McKenzie • Foley, AL
251-943-5115
w www.facebook.com/TerrezzaandAssociatesFoley 4 Healthy Living • February 2016
What is Clean Eating all about? Foods that pack a Nutritious Punch Protein an ally to women looking to get healthy Peanut Butter can be savory and healthy Healthy recipes with a spicy peanut glaze Did you Know? Peanut Butter
Encourage a love of Physical Activity in Youngsters Healthier options for packing school lunch GulfCoastNewsToday.com
Proudly Serving Baldwin County since 1977 Our practice has grown up with our local communities. Starting in 1977, our founding fathers were instrumental in the start up of Thomas Hospital in Fairhope. When we expanded to the Foley area in 1998 we became an integral part of the Orthopaedic Department at South Baldwin Regional Medical Center. If you are contemplating a total knee or hip replacement, as your surgeon of choice, we want to help you achieve the best outcome possible. The planning and preparation for a total joint surgery can span a period of several weeks or several months, depending on your overall health and your needs for care after the surgery. Smokers will be encouraged to quit smoking before surgery can be scheduled. Studies show a direct link between smoking and the healing process as well as the increased risk of infection. We work with your primary care physician and other specialists to get conditions like diabetes, high blood pressure and other chronic conditions under control before, during and after surgery. As a part of the preparation for surgery, we will work with you to develop a plan for care after you go home from the hospital. We encourage you to discuss this with your family members before surgery is scheduled to find the best solutions for your personal needs. Physical therapy is an important component of the overall success of your joint replacement. We are proud to offer these services at our Fairhope and Foley offices. Contact us at 251-928-2401 for more information.
Jason Determann MD, Joey Carter MD, William Roberts MD, Jay Savage MD, Gregg Terral MD
251-928-2401 • www.baysideortho.com GulfCoastNewsToday.com
February 2016 • Healthy Living 5
health & wellness
Diabetic Treatment o ffers rel i ef fro m I Complications n the United States, over 24 million people are affected with diabetes at a cost of over $170 Billion annually. Each year, about 1.6 million new diabetes cases are diagnosed in adults. In approximately 20 percent of diabetic patients, the disease reaches a stage where serious complications develop and begin to progress, including the loss of feeling in the hands and feet, persistent wounds, many forms of pain, poor sleep, low energy, eyesight degradation, and the loss of kidney and heart function. Patients who have developed these complications do not see their conditions relieved by beginning or continuing tight control of their blood sugar with drugs and subcutaneous insulin shots. In these patients, the disease will continue to progress, which is why diabetes is the leading cause of blindness, kidney failure, heart disease and amputations. The prognosis for people with advanced diabetic complications has been quite dim, until now. Trina Health of Alabama, with clinics in Fairhope and Foley, now offers Alabamians suffering from diabetic complications, relief from the pain. The Artificial Pancreas Treatment (APT) represents a major shift in the approach to treating advanced diabetes complications. APT is an intravenous therapy which is administered in a clinical setting that utilizes a precise high-pressure pulsation to intelligently perfuse insulin into a diabetic patient. The treatment effectively mimics the effect that a normal pancreas has on the liver. Rather than working to con-
By Gerald Stargel | Regional administrator for Trina Health of Alabama trol blood sugar, the APT treats an advanced diabetic’s metabolic disorder by restoring their ability to properly convert carbohydrates into cellular energy. Because the onset and progression of advanced diabetes complications are due primarily to a patient’s inability to use carbohydrates for cellular energy, the APT re-opens a critical pathway for a healthier metabolism—tissues heal and the serious complications from advanced diabetes are halted or reversed. Some of the complications APT offers relief from are neuropathy, wounds, hypoglycemic episodes, hypertension, chronic fatigue and muscle fatigue and even erectile dysfunction.
did you know? diabetes
According to the American Diabetes Association, as men and women age their risk for type 2 diabetes increases. Diabetes develops when the amount of sugar in a person’s blood is too high. When a person has type 2 diabetes, his or her body does not respond to insulin, a hormone that regulates the amount of glucose, a type of To learn more about controlling your ur sugar, in the blood. Aging makes diabetes and about Artificial Pancreas as the body less accepting of sugars, Treatment, you can visit thereby making aging men and TrinaHealth.com or call the clinics at: women more susceptible to type 2 diabetes. But just because FOLEY FAIRHOPE aging is an uncontrollable risk 8158 State Hwy. 59, #105 915 Plantation Blvd factor for type 2 diabetes does 251.206.6350 251.732.2635
6 Healthy Living • February 2016
not mean men and women over 50 cannot take steps to reduce their risk. The ADA advises that routine exercise and a healthy diet that is low in saturated and trans fat and moderate in salt and sugar can help men and women stay healthy and lower their risk for type 2 diabetes. A healthy meal plan should include lean protein, non-starchy vegetables, whole grains, healthy fats and fruit. In addition, men and women young and old who want to decrease their risk for type 2 diabetes should avoid sugar-sweetened beverages such as soda, sports drinks, sweet tea, and fruit punch. GulfCoastNewsToday.com
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February 2016 • Healthy Living 7
health & wellness
State of the Art
CANCER CARE Right at Home CANCER — the word that changes everything. A disease that has been recognized and described throughout recorded history. Despite the fact that cancer has been around since the dawn of time, the word still carries no less impact. Hearing the diagnosis brings everything to a screeching halt. Every possible emotion is brought out and amplified — denial, anger, fear, grief. Every aspect of life, physical and psychological, is affected. But cancer does not have to dominate your life. The disease can be defeated. It is a battle we are winning more and more every day, with continued advances in screening and treatment. Screening is a vital tool that has dramatically affected cancer survivorship. The first widely used cancer screening test was the Pap test, first developed in the 1920’s, but not adapted into clinical practice until the 1960’s when it was endorsed by the American Cancer Society (ACS). Since then, cervical cancer deaths have decreased by 70 percent. Mammogram screening has been in regular use since the mid 1970s, which has led to the detection of breast cancer at an earlier stage thus increasing the chance for a cure. Colorectal cancer screening has dramatically decreased mortality from this disease. Prostate cancer can often be detected early with a simple blood test. And the most recently approved screening test is an annual chest CT for early detection of lung cancer in current/former smokers. Along with the development and improvement in screening techniques, the evolution of the treatment of cancer 8 Healthy Living • February 2016
is nothing short of amazing. From the development of the first chemotherapeutic agent, nitrogen mustard, shortly after World War II to the current use of specifically targeted agents, including immunotherapy which incorporates the body’s own natural protective mechanisms, cancer therapy is a constantly evolving science. In addition, the refinement of surgical techniques over several decades has allowed for increased curative resections with minimal morbidity. Radiation therapy advances have also led to techniques that are able to specifically target the tumor with virtually no involvement of surrounding tissues, leading to highly effective therapy with minimal toxicity. You may ask yourself, “Where do I have to travel to have access to these state of the art treatments?” Well, the answer is only a few miles down the road. From the primary care physicians who order the screening tests, to the specialists who perform the screening, to the cancer surgeon for potential curative surgery, to the radiation oncologists for individualized radiotherapy, to the medical oncologists for delivery of therapy targeted specifically against the molecular characteristics of each individual cancer, you will find the most experienced team of caregivers available right here at home. Participation in the most updated clinical trials allows for the continued improvement in treatment strategies and local award-winning hospital care, from people who sincerely care about your well-being, is second to none. Receiving cancer treatment at home allows patients to remain close
to their loved ones for continued emotional and physical support during one of the toughest times of their lives. If it hasn’t already, cancer will affect either you or someone you love. Receiving this diagnosis is a life altering event. But this is a battle that can be won. We have all the tools at our disposal here locally to deliver the most state of the art care available anywhere. So be an advocate for your own health. Be mindful every day of things you can do to improve your health. Diet. Exercise. Finally quit smoking after all those failed attempts in the past. Make sure you are up to date on all your cancer screening. And if you or someone you love is diagnosed with cancer, visit your local cancer specialists. You can search the country and will not find a more qualified and dedicated team.
By Reece Jones, M.D. | Southern Cancer Center GulfCoastNewsToday.com
health & wellness
TLC winter feet for
services Adult and Pediatric Podiatry Reconstructive Surgery Diabetic Limb Salvage Diagnostics Sports Medicine
1
Raise, point, and curl your toes for five seconds on each foot. Repeat 10 times. Rotate your ankles to relax your feet. Cup your heel and rotate each ankle slowly five times to help loosen ankle joints.
2
Massage your feet; it releases tension, promotes circulation, and rejuvenates the skin after a long day of walking and standing. Add your favorite scented lotion into the mix for a soothing, relaxing experience.
3
Elevate your legs. If you’re prone to swollen ankles or calves and you sit a lot at work, elevate your legs with a foot stool under your desk. At the end of the day, reduce swelling by lying down and lifting your legs above your heart.
Winter Weather Especially Harsh for Those with Diabetes For people with health issues like diabetes, foot health is especially important when the weather turns cold, as the disease can affect your body’s circulation even more so during the winter months. People with diabetes should keep these tips in mind: You probably wouldn’t dream of going barefoot outside in the winter, but you shouldn’t do it inside, either. Always wear shoes and socks when walking outside, and at least wear socks inside. They afford a needed layer of warmth and protection. Stay active. Physical activity aids circulation, which is critical for people with diabetes. Don’t let the cold weather be your excuse for becoming—or staying—sedentary. Get regular exercise, and don’t be afraid to do it outdoors. Just remember to properly protect your feet from moisture and cold while you’re outside.
Wash and inspect your feet daily.
Perform your self-exam at the same time every day and watch for changes in skin color, sores, swelling, blisters, peeling, cracking, or other signs of a problem. When you have diabetes, even a minor wound can become a problem, so don’t wait to see a podiatrist if you develop an injury that’s not healing.
Keeping feet healthy and pain-free can ensure a happy and
healthy winter season. If you’re unsure of how to properly care for your feet during winter, or if you experience foot pain or a wound that won’t heal, see a podiatrist—the foot and ankle expert—immediately. GulfCoastNewsToday.com
“At South Baldwin Podiatry, we have a sincere interest in each patient. We offer comprehensive care at every step. We take the time to get to know our patients to better understand their needs. Our goal is to give you the advanced care you deserve in a comfortable, friendly environment. When you become a patient of South Baldwin Podiatry, you become part of our family. From complex bunion surgery and wart treatment to everyday ailments like heel spurs or simple foot pain, South Baldwin Podiatry provides individualized treatment that produces results.” — Dr. Debra M. Gibson Dr. Gibson founded South Baldwin Podiatry in 2001. She earned a Bachelor of Science Degree in medical technology from the University of South Alabama in 1993. She then attended the Ohio College of Podiatric Medicine where she became a Doctor of Podiatric Medicine. Dr. Gibson completed a two year surgical residency as part of her studies. She is a Fellow of the American College of Foot and Ankle Surgeons (ACFAS). Dr. Gibson is board certified by the American Board of Podiatric Surgery.
make an appointment 1770 North Alston Street Foley, AL 36535 manager@southbaldwinpodiatry.com 251-943.3668 Monday - Thursday, 8 a.m. - 4:30 p.m. • Friday, 8 a.m. - 12 p.m. February 2016 • Healthy Living 9
health & wellness Life changing relief after years of
PELVIC
PAIN By age 26, Emily Weeks had been living with pelvic pain for more than half her life. She also had frequent bladder infections and often felt constipated, but never realized all three were connected. That was until she began seeing Connie Gillespie, physical therapist, for pelvic physical therapy at Thomas Hospital. “The year before I met Connie, I had two surgeries to reduce the pain, but they didn’t fix the problem,” says Weeks. “I was feeling very discouraged.” Then a gynecologist recommended pelvic physical therapy, and Weeks was soon headed to Infirmary Health.
Learning how the body works. At first, Gillespie spent time
educating Weeks on how all the muscles in the pelvic area work together. “Most women have no idea that everything in the pelvis is related,” explains Gillespie. “If your muscles are tight, as in Emily’s case, it can cause bladder problems, constipation and pain during intercourse.” For these patients, Gillespie teaches ways to loosen the muscles using breathing, relaxation and stretching, among other methods. “Like Emily, many of my patients have been living with pain for a long time, so it can take awhile for them to learn to relax,” says Gillespie. “But once they do, the problems start to go away.”
Easing pain through touch. Weeks says that trigger point release is one of the most helpful techniques for her. It involves locating tight areas in the muscles that can cause pain in other parts of the body and releasing them through touch. She has also found that ice and heat
therapy, massage and biofeedback—in which you mentally control certain body functions—are beneficial. “Connie has changed my life,” says Weeks. “At first, she could barely touch my stomach because my muscles were so tight. But I’ve been seeing her for about four months, and I have had vast reductions in my pain. I love that it is so simple.”
Treating women, men and children. In addition to treating tight pelvic muscles, Gillespie and her colleagues—Mary Beth Fiser and Chinita Hinton—treat a wide range of other conditions. “It’s common for women to have weak pelvic muscles, especially after giving birth,” notes Gillespie. This can cause incontinence—the leaking of urine and/ or feces. She focuses on teaching these patients how to strengthen their muscles. The therapists also work with men who have conditions such as pelvic pain, incontinence and constipation, and help children with bed-wetting. All patients need a doctor’s referral for pelvic physical therapy at Infirmary Health.
Find relief at last. For more information on Infirmary Health’s therapy services, visit infirmaryhealth.org/getback or call a location convenient for you: Thomas Hospital
251-990-1640
10 Healthy Living • February 2016
Thomas Medical Center
251-621-6563
ProHealth Fitness Center
251-435-2016
GulfCoastNewsToday.com
How to survive the
health & wellness
POSTPARTUM
PERIOD By Jerri Carlisle, RN, IBCLC & Jessica Jones, M.D. (Obstetrician and Gynecologist)
The day has finally come! You are going to be a mother and meet your new baby for the first time.
You have prepared nine months for this moment. Now for the postpartum period which will last 12 months after your delivery. Read below some things to consider while caring for yourself and your new baby.
Kangaroo care. Skin to skin contact is so important in the first moments of life. There are many benefits including helping your baby maintain their temperature, promoting bonding between mother and the infant and promoting breastfeeding. Some studies have shown that “kangaroo care” also helps to decrease postpartum depression and promotes weight gain in your infant.
Breastfeeding. The American Academy of Pediatricians recommends exclusive breastfeeding for the first 6 months of your baby’s life. Breastfeeding is an art as well as a job! Research shows breastmilk aids in protection against SIDS and certain childhood illnesses. Breastfeeding also helps burn calories, getting you back
to your pre-pregnancy weight. Jerri Carlisle, RN, IBCLC states, “Learning how to obtain a comfortable position and latch will steer a new mother toward success. Pain is not something to be endured during nursing. Prenatal breastfeeding education helps a mother develop healthy expectations.”
Body changes. Immediately following delivery of your baby your body with change drastically. Some women will experience postpartum shivering as a normal change in body temperature after the placenta is delivered. It can be treated with your cuddly baby and a warm blanket. Your womb will also contract causing cramping. This leads to less bleeding after delivery and can be stimulated by rubbing your stomach or breastfeeding. Finally lochia, which is the
bleeding after delivery will start. This will continue for about six weeks after your delivery.
Postpartum blues. “Baby blues” refer to a time period immediately after delivery where you might have symptoms of depression, tearfulness, anxiety and difficulty sleeping. It typically affects about 40-80% of new moms, so don’t feel like you are alone with this! Most of the time it resolves after the first two weeks, but sometimes it can persist and develop into postpartum depression. Breastfeeding may help with these symptoms. Talk to your physician about these symptoms and when to worry. Surround yourself and your baby with people that love you.
Ask for help! Remember that you can always talk to friends, family and doctors when in doubt. GulfCoastNewsToday.com
February 2016 • Healthy Living 11
Fitness & exercise
Trendy exercises to
REVUP WORKOUTS E
xercising consistently is a great way to get healthy. For those who find their workout routines monotonous, switching up exercises and embracing some of the newer, trendier fitness regimens may be a way to maintain your momentum at the gym.
High-intensity workouts High-intensity interval training, or HIIT, is a concept behind some of today’s most popular exercise programs. HIIT combines cardiovascular and strength-training movements into a concentrated workout designed to keep your heart rate elevated. HIIT workouts blend bouts of intense exercise with either rest or low-intensity activity. These workouts seem to promote faster weight loss than prolonged workouts at moderate paces. While HIIT is functional, it is not best for those who have preexisting orthopedic injuries or serious cardiovascular conditions. But many people enjoy a stronger heart and improved muscle tone from HIIT workouts.
fat burned and can provide a fullbody workout. Kettlebells come in different weights, and newcomers are urged to start out gradually and build up in weight as they become more familiar and toned.
for a deep workout. Workouts may begin in chest-deep water and progress to deeper water for added resistance. Some gyms now offer aqua cycling classes that combine water aerobics with spinning.
Trampoline cardio
Dance and hip-hop classes
For those who want to both shake up their workouts and lift their moods, jumping on a trampoline can do just that. It’s difficult to be in a bad mood when bouncing around like a kid on a trampoline. Trampoline classes are turning up in some upscale gyms, where each participant has his own individual trampoline. Routines mix in different choreography and small hand weights to promote a fun and effective cardio experience.
ZUMBA® classes have been popular for quite some time. But many health clubs offer additional classes that employ dance to burn calories and tone muscles. Some gyms have developed their own cardio-based dance classes that get people moving to music in a fun way. Routines are fun and fast-moving, which may make them feel less like a workout and more like a social event.
Kettlebells
Water aerobics
These weighted cast-iron workout tools can be an interesting addition to strength-training workouts. But their utility does not stop there. Using kettlebells during any physical activity will increase the amount of
Swimming isn’t the only thing you can do in a pool. Water workouts are ideal for those with muscle and joint pain because the buoyancy of the water reduces stress on these areas, while providing enough resistance
12 Healthy Living • February 2016
Recess classes Adults who want to feel like kids again need only to enroll in a fitness class that borrows activities from the playgrounds of our youth. From walking like a crab to running drills to balance beams, these workouts take school recess and bring it to the health club. GulfCoastNewsToday.com
Improving
fitness & exercise
flexibility M
any men and women become less flexible as they get older. That loss of flexibility can make performing everyday tasks more difficult while also increasing the risk of injury when working out. Fortunately, there are many steps men and women can take to improve their flexibility.
Static stretches at the end of a workout can help lengthen muscles that may have tightened during strength training sessions.
Embrace dynamic stretching before a workout. Static stretching was once the rage, but research has indicated that static stretching is not as beneficial as people once thought. Static stretching is a blanket term used to describe several techniques that stretch muscles while a body is at rest. When a person is performing a static stretch, he or she gradually lengthens the muscle until it reaches an elongated position, which is then held for 30 seconds or more. But recent research has indicated that static stretching is not as effective before a workout as dynamic stretching, which are stretching exercises done while a body is moving. Push-ups, squats and lunges are just a few examples of dynamic stretching techniques, and these exercises can warm up your body and prepare it for the workout to come. Reconfigure your workout. When you want to improve flexibility, it’s beneficial to examine your existing workout routine. Are you lifting as much weight as possible during your strength training workout but don’t really know why? If build-
ing muscle mass is not your goal, you can probably improve your flexibility by lifting less weight. Lifting less weight can be a great way to tone your muscles, and you won’t be sacrificing the benefits associated with strength training. Drink water. Properly hydrated muscles are more capable of responding to flexibility training than poorly hydrated muscles. Make an effort to drink more water throughout the day, and bring your own water with you to the gym so you can stay hydrated during your workouts. Find ways to unwind. Your workout may not be the culprit behind your inflexibility. Stress can cause muscles to tighten, and it also increases your risk for a host of ailments, including heart disease and stroke. If your workout routine is already one that promotes flexibility but you are still dealing with tightness, then you might be falling victim to stress. If that’s the case, find time to alleviate that stress throughout the day, whether it’s taking a relaxing walk during your lunch break or embracing yoga at the end of a long day.
Perform static stretches at the end of your workout. Static stretches may be ineffective and contribute to injury at the beginning of workout, but that does not mean they can’t help you improve flexibility once your workout is complete. Static stretches at the end of a workout can help you lengthen muscles that might have lost some of their flexibility during strength training.
Men and women who can’t seem to improve their flexibility no matter what they do may benefit from working with a professional trainer or discussing their concerns with their physicians. GulfCoastNewsToday.com
February 2016 • Healthy Living 13
Fitness & exercise
the
CHOICE is
YOURS
Robbie Fox, ISTA, Certified Personal Trainer
Manager at The RAC Health Complex located behind the Regions Bank in Robertsdale
L
ess than 60 percent of adults are physically active on a regular basis and 25 percent aren’t active at all. Inactive individuals have a higher risk of heart disease, diabetes, high blood pressure, and obesity. So, to build healthy habits, it’s up to you to set the tone.
When you make the decision to be more active, decide
when and how you are going to be more active. Schedule your regular physical activity into your day so that its part of your routine and not an add-on that you hope to get to. And when things come up, plan around your physical activity so that it becomes a fixture in your life. Just decide to move, and then plan that movement into your day. It is recommended that you do 30-45 minutes of physical activity every day. It’s easier to encourage yourself to be more active when it becomes part of your schedule. You may be a walker. Go for a walk every night after dinner. Or, maybe you’re a runner, or enjoy weight training, or really have no preference at all and just want to try a new form of fitness every day. Take the time to learn what activities you actually enjoy, and plan those activities into your day. Set goals… “To be healthier” is a hard goal to determine success. Set measurable goals for your physical activity achievements. You can decide that you will be active for 30-45 minutes five days out of the week. At the end of the week you can look 14 Healthy Living • February 2016
back and see if you made your goal or if you need to work harder next week.
Eating more nutritious foods that lead to a healthier life is a common goal for most people. But the question is, how? How do we turn that goal into action and start taking the necessary steps to eat better?
Increase your fruits and vegetables. Only 20 percent of adults in our country report eating five servings of fruits and vegetables every day. You might be like most people who don’t have easy access to stores that carry the produce you need. And even if you do have access to fresh produce, it’s another challenge to get yourself to eat enough fruits and vegetables to feel as full as they would from eating a meal from a fast food restaurant. SEE CHOICE, PAGE
20
GulfCoastNewsToday.com
• FREE WEIGHTS • CARDIO • 24/7 • FREE CLASSES • FREE TANNING • PERSONAL TRAINING • SILVER SNEAKERS • SILVER & FIT
(Located behind the Regions Bank)
18601 E Silverhill Ave Robertsdale, AL
251-947-7565 GulfCoastNewsToday.com
February 2016 • Healthy Living 15
Miles Ahead In Orthopaedic Surgery
For more than 50 years, 5homas Hospital has earned a reputation of healthcare excellence. With recognition from Blue Cross BOE Blue Shield of Alabama as a Blue Distinction Center for Knee and Hip Replacement, we are leading the way in orthopaedic surgery. We are proud of the accomplishments of our orthopaedic surgeons and look forward to providing superior care in the region. For more information about orthopaedic services, visit thomashospitalortho.org
Back row: Dan Matthews, M.D.; Andy Harcourt, M.D.; John Todd, M.D.; Paul Canale, M.D.; T. Gregory Terral, M.D.; Albert J. Savage IV, M.D.; Bill Roberts, M.D. Front row: Matt Goldman, M.D.; Rhett Hubley, M.D.; Joey Carter, M.D.; Jason Determann, M.D.; John Rodriguez-Feo, M.D. Not pictured: George Corbett, M.D.
16 Healthy Living • February 2016
GulfCoastNewsToday.com
FOR THE MINUTES AFTER A CARDIAC EVENT—AND THE DECADES.
At Thomas Hospital, the best doctors work life-saving wonders with top technology every day. But we’re more proud of the miracles our patients perform in the days—and the years—that follow. When it comes to your heart, or the heart of someone you love, choose the only full service FDUGLDF KRVSLWDO LQ %DOGZLQ &RXQW\Ô7KRPDV +RVSLWDO )URP DGYDQFHG FDUGLDF SURßOLQJ WR WKH state’s largest cardiac rehab program, we’re here for you.
More, devoted to your care.
251-928-2375
GulfCoastNewsToday.com
|
Fairhope, Alabama | KPƂTOCT[JGCNVJ QTI
February 2016 • Healthy Living 17
• MOTOR VEHICLE ACCIDENTS • SENIORS’ PROGRAMS • SPORTS INJURIES • STROKE • FIBROMYALGIA • ALZHEIMER’S & PARKINSON’S DISEASE • WORKERS COMPENSATION • JOINT REPLACEMENT • CHRONIC & ACUTE KNEE PAIN • CARPAL TUNNEL TREATMENT • TENDONITIS, ARTHRITIS & BURSITIS • BACK, NECK & SHOULDER PAIN • ELBOW & WRIST PAIN • HIP, KNEE, & ANKLE PAIN
(Located inside The RAC Health Complex behind the Regions Bank)
18601 E Silverhill Ave Robertsdale, AL
251-947-7911
Call for an appointment * WE ACCEPT MOST INSURANCES AND CASH PATIENTS 18 Healthy Living • February 2016
GulfCoastNewsToday.com
fitness & exercise
Rehabilitation
for patients with
ARTHRITIS Niky Bodalia, BS, MPT
Physical Therapist at Rehab In Motion Physical Therapy in Robertsdale, AL. Located inside The RAC Health Complex
A
rthritis is a joint disorder featuring inflammation. A joint is an area of the body where two different bones meet. A joint functions to move the body parts connected by its bones. Arthritis literally means inflammation of one or more joints. Arthritis is frequently accompanied by joint pain, which is commonly referred to as arthralgia. There are many types of arthritis (over 100 identified, and the number is growing). The types of arthritis range from those related to wear and tear of cartilage (such as osteoarthritis) to those associated with inflammation resulting from an overactive immune system (such as rheumatoid arthritis). Together, the many types of arthritis make up the most common chronic illness in the United States. The causes of arthritis depend on the form of arthritis. Causes include injury, metabolic abnormalities, hereditary factors, the direct and indirect effect of infections, and a misdirected immune system.
rthritis include pain Symptoms of arthritis on of joints. Inflamand limited function nts from arthritis is mation of the joints oint stiffness, swellcharacterized by joint ing, redness, and warmth. Tenderness oint of the inflamed joint can be present.. y Who is affected by arthritis? Arthritiss e sufferers include n, men and women, s. children and adults. The first step in the diagnosis of arthritis is a meeting between the doctor and ctor the patient. The doctor story will review the history amine of symptoms, examine flammathe joints for infl ammay, as well tion and deformity, as ask questions about or ts of the examine other parts ation or body for inflammation signs of diseases that can y areas. affect other body hritis are Many forms of arthritis yance than more of an annoyance serious. ons of people However, millions suffer daily with pain and disritis or its ability from arthritis complications.
SEE ARTHRITIS, PAGE E GulfCoastNewsToday.com
20 February 2016 • Healthy Living 19
Fitness & exercise CHOICE
CONTINUED FROM 14
It takes planning and trial and error to increase the fresh fruits and veggies you eat daily, but you will see many benefits over time. Eat real food. Over the past 30 years, the rates of obesity have been increasing steadily. During these same 30 years, our country has seen a rise in the amount of calories we are consuming in the form of fast food, food from convenience stores, and the many other snacks we eat outside the home. It’s more commonly called junk food. And we have the opportunity to lower the amount of junk food we are eating by increasing the amount of healthful, homemade meals and healthy snacks we consume. Cut out the liquid calories. Today, we are drinking
ARTHRITIS
more sugary beverages than ever before. Sugar-sweetened beverages are now the largest source of added sugar in the diets of our nation. Drinking more water daily alone will drastically better your life. Along with eating nutritious foods and exercising regularly, there are other important components needed to build a complete healthy lifestyle.
Are you sleeping enough each night?
How do you stay fit each day at work? Get more much needed sleep. Sleep is an essential part of being healthy. In order for your mind and body to function at their best, you need to have good rest each night. On average, adults need about 8 hours. But due to busy schedules and around
the clock access to technology, many people are not getting enough rest. Lack of sleep increases your risk of obesity, diabetes, high blood pressure, heart disease, and depression. Fortunately there are ways to encourage yourself to get a great night’s rest and have a strong foundation for a healthy life. Stay on track while you’re at work. The average person spends many hours each week at work. Making healthy choices at work will encourage you to make healthy changes at home. With many jobs involv-
ing lots of sedentary time and the availability of unhealthy foods, it’s essential to know what to do and what not to do to maintain a healthy body and mind in the workplace. Meal prep is super affective if you have already made up your meals for the day and have them with you it makes it a lot easier to stay on track. At the end of the day it’s up to you and you alone to take the correct steps to obtain and maintain a healthy and fit lifestyle. It’s your choice. Now get out there and make it happen!
CONTINUED FROM 19
Individuals with arthritis are at risk for decreased flexibility, muscle atrophy, decreased muscle strength and reduced cardiovascular endurance. Physical therapy can decrease the potential longterm disabilities noted above. A structured exercise program can be greatly beneficial to the overall well-being and functioning of the individual with arthritis. You probably already know that being physically active is good for you, but a physical therapist will provide one on one hands on treatment in a supervised environment.
A well-rounded physical therapy regiment includes: Aerobic activity, which uses large muscle groups and increases oxygen intake. Flexibility exercises, which stretch and lengthen muscles to improve joint flexibility, prevent contracture formation and maintain the current range of motion to perform most activities of daily living. Strength training, also called resistance training which strengthens, firms and tones muscles and improves bone strength, balance and coordination. Modalities, such as moist hot packs, paraffin, ultrasound, and/or electri-
cal stimulation can be a key component to reduce inflammation and pain to the inflamed joint. Manual therapy, whether it is a gentle massage or mobilization dilates the blood vessels, allowing improved circulation, decreased inflammation and muscle spasm. This promotes relaxation of the muscles and tendons. Assistive devices. Using canes, walkers, raised toilet seats and other assistive devices can help protect your joints and improve your ability to perform daily tasks.
Early and accurate diagnosis can help to prevent irreversible damage and disability. Properly guided programs of exercise and physical therapy can idealize long-term outcomes for those with arthritis. Although each case is unique, there are several factors that will determine the length of time required to improve your symptoms. Improvements can be gained in 4 to 6 weeks. 20 Healthy Living • February 2016
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fitness & exercise
the benefits of
WEIGHTLIFTING for
WOMEN Many women steer clear of the free-weight areas inside their gyms, opting instead for treadmills and other cardio machines. Some women may not know how to use weights correctly, while others simply don’t
want to add any bulk to their frames. But research shows that women te strengthwho adhere to moderate training programs two to three nefit in a times per week can benefi variety of ways.
Burn more calories: Many people exercise to burn calories and shed fat, and weight training is an efficient way for women to do just that. Resistance training is a great way to burn calories, as after a heavy weight-training session, the body continues to use oxygen, which increases a person’s basal metabolic rate. In addition, as you increase lean muscle mass, your body burns even more calories as its muscles contract and it works to repair and build new muscle. Reverse metabolic decline: Lifting weights can help reverse the natural slowing down of metabolism that beginss in middle age. Keeping your body working out and your metabolism elevated for as long as possible can help keep you in top shape. Build stronger bones: Lifting weights does more than just build muscle. Weightlifting also builds bone density. After menopause, women may lose up to 20 percent of their bone mass, and the United States Surgeon General estimates that, by 2020, half of all Americans could have weak bones due to bone loss. Women can look to weightlifting to help increase bone density and reduce their risk of fracture and osteoporosis.
Reduce risk for heart disease: Cardiovascular disease claims the lives of 5.6 million women worldwide each year. Women are more likely to get heart disease than cancer. A study in The Journal of Strength and Conditioning found that women who lift weights are less likely to develop heart disease risk factors, such as large waist circumference, high triglycerides, hypertension, and elevated glucose levels. The American Heart Association lists weight training as a healthy form of exercise for those at risk for heart disease. Combat back pain: Weight training can help strengthen the core muscles of the abdomen and back, which may help alleviate lower back pain. It’s important to use proper form when lifting weights to avoid exacerbating existing back pain or developing new injuries. SEE WOMEN, PAGE GulfCoastNewsToday.com
22
Strength Training Tips
M
any women might be surprised to know that strength training can be just as beneficial to the fairer sex as it can be to men. But according to the National Center for Health Statistics, only one in every five women include strength training in their weekly workout routines, a disconcerting figure that could be making it more difficult for women to maintain a healthy weight and protect themselves against potentially debilitating conditions such as osteoporosis. So why are so many women avoiding the weights in favor of the cardiovascular machines? Though the answer to that question remains a mystery, it’s fair to speculate that many women are hesitant to lift weights out of a fear that they will bulk up and appear muscular. Such a fear is largely unfounded, as the Women’s Heart Foundation notes that the average woman’s estrogen levels are so high that it’s difficult for her to become overly muscular. In fact, women who lift weights tend to benefit without adding the bulk by building muscle that is firm and tone, a look that’s both healthy and vastly different from that developed by men who strength train. SEE TIPS, PAGE
22
February 2016 • Healthy Living 21
Fitness & exercise TIPS
CONTINUED FROM 21
In addition to producing toned muscles, strength training can help women to control their weight, as strength training reduces body fat and burns calories more efficiently. Muscle built during strength training also reduces a woman’s risk of injury by improving her balance and coordination. Strength training also benefits a woman’s bones. As women age, their bone density decreases thanks to hormonal changes. That decrease in bone density puts women at risk of injury should they fall and also increases their risk of developing osteoporosis, a condition in which bones become brittle and fragile due to a loss of tissue. But strength training slows that deterioration, helping bones maintain their strength longer. While strength training pays numerous dividends for women, that’s only the case if training is done correctly. The following are a few tips for women about to begin a strength training regimen. Don’t go it alone. Beginners, both male and female, should always enlist some help when starting a strength training regimen. Many fitness centers offer one or two free personal training sessions to new members, and women should take advantage of such offers to learn how to use certain machines and the proper form for the various strength training exercises they intend to include in their routines. If a facility does not offer the sessions free, consider hiring a personal trainer for a few sessions until you are comfortable with each exercise and confident your form is correct. Proper form prevents injury and promotes long-term health. Keep it simple. Part of the difficulty with beginning a strength training regimen rests with the abundance of advice out there, whether “out there” is in your own gym or online. But simplicity is good when beginning a strength training regimen. Learn some basic exercises for each muscle group at first. Once you are comfortable with these basic exercises, and it might take several months to feel comfortable, you can then look to master additional exercises and create a more specialized strength training routine. 22 Healthy Living • February 2016
Speak with a professional trainer at your gym to develop a good beginner’s routine and then expand on that routine later.
Don’t abandon cardiovascular exercise. Strength
training should not be introduced at the expense of cardiovascular exercise. An adequate exercise regimen includes both strength training and cardiovascular exercise, which improves heart health (remember, the heart is a muscle, too), helps to boost metabolism and improves recovery time, among other benefits. As you grow more accustomed to your workout routine, increase the intensity of your cardiovascular workout and not the volume.
Don’t be discouraged. It’s easy
to feel discouraged when beginning a strength training regimen, as results don’t come overnight, leaving some to question if they will ever get stronger and reap the rewards of their efforts. Significant cosmetic results such as finely toned muscles and considerable weight loss won’t be immediate, but if you stick to your routine, you will likely begin to notice your energy levels are improving and you feel better, and those kinds of results often come sooner rather than later. Use such encouraging developments as motivation if necessary and always keep in mind that strength training will pay off in the long run. Many women avoid strength training out of fear that will develop large muscles that compromise their femininity. But such fears are unfounded, and strength training is a great way forr women to get in shape and foster longterm health.
WOMEN CONTINUED FROM 19
Boost mood and combat depression: Lifting weights is not just good for the body, it’s also good for the mind. Women who strength train regularly can improve their feelings of well-being and may be able to reduce episodes of depression. A study from researchers at Harvard University found that 10 weeks of strength training was effective at reducing symptoms of clinical depression.
Relieve stress: Any form of exercise can help to relieve stress, but according to the 2009 study “Psychological Aspects of Resistance Training,” those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations than those who do not exercise.
Increase energy levels: Lifting weights can boost mind power and provide a long-term energy boost. Working out in the morning can be an especially effective way to maintain high energy levels throughout the day.
Women should not shy away from lifting weights. In addition to creating a trimmer, healthier body, resistance training offers many other health benefits. GulfCoastNewsToday.com
nutritiON
cleaneating what is
all about?
Clean eating starts with selecting farm-fresh fruits and vegetables and other foods that are in their most natural form.
C
lean eating is a growing trend among people focused on health and wellness. A relatively simple concept of selecting foods that are minimally processed, clean eating intends to instill a greater understanding of the pathway between a food’s origins and the final products that end up on grocery store shelves and dinner tables. Choosing whole or “real” foods that are as close to their natural forms as possible is a staple of clean eating. The availability of convenience food products has never been greater, and not all packaged foods are unhealthy. But clean eating encourages consumers to be more aware of the ingredients in the foods they eat while selecting those foods that are minimally processed. Many foods designated as “clean,” including vegetables and fruits, whole grains, free-range meats, low-fat dairy products, unsalted nuts, and whole seeds, are straight from the farm. Another component of clean eating is elimi-
nating or greatly reducing the consumption of refined sugar. Many health experts advise that refined sugar is a large contributor to unnecessary calories. Many people can get all the energy they need by consuming foods with natural sugars. If an ingredient list includes names you cannot recognize or if the natural form of the food has been changed (i.e. removing the bran from whole grains), it cannot be included in a clean-eating plan. Also, foods that have a lot of additives, including salt, sugar and fat, are not classified as clean. Jessica Fanzo, assistant professor of nutrition at Columbia University, advises that not all food processing is bad. Processing is sometimes necessary to prevent pathogens that can lead to illness. For example, pasteurizing milk is a processing method, but one that is necessary to stop the proliferation of bacteria. Even steaming foods is processing in some form, but it is not on par with some of the overly processed foods available. The benefits to clean eating are numerous. Increasing intake of fruits and vegetables can boost your immune system and serve as a nutritious way to maintain a healthy weight. Clean eating may help you become more conscious of everything from meal ingredients to portion sizes. Those interested in clean eating can begin slowly. Start to introduce more fresh fruits, vegetables, legumes, nuts, and farm-fresh foods into your diet. Look for foods in their natural form, such as whole oats and other grains. Avoid highly refined ingredients and limit sugar and salt intake. Opt for fresh herbs and spices to season food. Over time you can make other changes.
Adopting a clean-eating approach to their diet is a great way for men and women to start living healthy lifestyles. Speak with a doctor or nutritionist about healthy and effective ways to transition to clean eating. GulfCoastNewsToday.com
February 2016 • Healthy Living 23
nutritiOn Foods that pack a
NUTRITIOUS
PUNCH A healthy diet is essential to long-term health. When coupled with routine exercise, healthy diets can be an effective way for men and women to reduce their risk of contracting a variety of diseases, not to mention the positive impact that such a healthy lifestyle can have on an individual’s quality of life. The following are a handful of easily found foods that pack a nutritious punch.
Whole wheat and multigrain pasta: Once difficult to find, these low-calorie alternatives to traditional pastas are now available in many large chain grocery stores as well as organic marketplaces. That’s good news, as a typical two-ounce serving of whole wheat or multigrain pasta typically includes about seven grams of protein and six grams of fiber.
Nonfat Greek yogurt: Nonfat Greek yogurt is a great low-calorie source of protein, making it a great snack option for men and women who want a snack that can boost their afternoon energy levels without compromising their waistlines. Single serving containers of Greek yogurt tend to be right around six ounces, and that six ounces can include 120 grams of protein or more.
Russet potatoes: If baked potatoes are a side dish you typically only enjoy in restaurants, you might want to consider eating more of them at home. One medium-sized Russet potato is roughly 170 calories and includes three grams of fiber, five grams of protein and 25 percent of your daily recommended dosage of 24 Healthy Living • February 2016
potassium. Russet potatoes also are high in vitamin C and iron.
Fresh spinach: Popeye was on to something, as a four cup serving of fresh bagged spinach is just 20 calories and loaded with vitamins and nutrients. Just one serving of fresh bagged spinach can provide 160 percent of the recommended daily value of vitamin A and 40 percent of the daily value of vitamin C. Spinach is also a great source of folic acid, which can help prevent heart disease, stroke and certain types of cancer. Dried lentils: Dried lentils make great additions to salads, soups and stews and pack a nutritious punch despite their relatively small serving size. A single serving of dried lentils is 1⁄4 cup, and that serving includes 10 grams of protein and 11 grams of fiber. Brown rice: A single 1⁄4 cup serving of brown rice has roughly 20 less calories than a similar serving of traditional white rice, and brown rice is also a much greater source of dietary fiber (1.8 grams) than white rice (0.4 grams). Brown rice also is rich in selenium, which can reduce a person’s risk of developing arthritis, certain cancers and heart disease. GulfCoastNewsToday.com
W
nutritiON
hile protein is used to build and repair muscle tissue and promote neurological function, it also can encourage fat loss, deliver essential nutrients and improve metabolic activity. Because protein can increase satiety better than some other foods, it also can be a good way to curb cravings and help cut out some extra calories. Although protein is an important component of a nutritious diet, some women do not consume enough of it or even know what “enough protein” entails. According to a recent survey by Luna, 50 percent of women ages 18 to 50 do not know if they’re getting enough protein.
Protein is an important component in health and something women need to fuel healthy bodies.
Protein an ally to women looking to get healthy
How much protein? How much protein a woman needs isn’t an exact science. The Institute of Medicine and the United States Department of Agriculture recommends that all men and women over the age of 19 consume .8 grams of protein per kilogram of body weight, but that number can be customized depending on how active a person is. Because high-protein foods also may be high in saturated fats, it’s best to choose protein sources that include essential amino acids and are relatively low in saturated fat. Such sources include fish, roasted chicken and soybeans. Muscle building properties. Many people consume protein to build muscle. By consuming adequate amounts of protein, women can retain lean muscle mass and keep their bodies strong. Physically active women may
need more protein than women who are sedentary to help fuel the recovery of muscles after their workouts. Muscles actually are built outside of the gym. During physical activity, muscle tissue is torn and broken down. Amino acids in protein will help repair muscle tissue to grow back stronger.
Fends off hunger pangs. Protein takes longer to break down in the body and digest compared to carbohydrates, which usually produce quick punches of energy. A longer digestion window means you can feel fuller for a longer amount of time and steer clear of excess calories. Slower digestion may also help stabilize energy levels.
Protein helps burn fat. According to BodyBuilding.com, protein has the highest thermic effect of food, or TEF, which is the amount of calories it
takes your body to process and utilize a nutrient. This can mean your body actually uses a quarter to 35 percent of the caloric energy from consumed protein just to digest it. Those who eat more protein during the day may see faster weight loss. Furthermore, excess protein consumed will not cause women to bulk up, as the body will excrete whatever it does not use as fuel.
Protein supplements. Much of the protein a healthy body needs can be gotten through food. However, some women like protein shakes to replace a meal or provide extra fuel after a workout. Two of the most readily available protein powders include whey concentrate, a fast-absorbing pre- and post-workout protein source, and casein, a protein that can be used as a meal or right before bed because it can take five to seven hours to fully breakdown in the body.
Protein can be the missing component in a woman’s healthy diet and fitness plan. GulfCoastNewsToday.com
February 2016 • Healthy Living 25
nutritiOn
Peanut
Butter
can be savory and healthy
P
eanut butter is often associated with school day sandwiches and sweet desserts. But peanut butter is not just for school lunch anymore. Though it’s a high-calorie food, peanut butter boasts many health benefits and can be added to recipes for a nutritional boost. Many of the calories in peanut butter come from fat, but the majority of the fats in peanut butter are monounsaturated and have been shown to improve cholesterol by lowering low-density lipoprotein, often referred to as “bad” cholesterol, in the blood. Furthermore, peanut butter contains polyunsaturated fats that can help raise high-density lipoprotein, or “good” cholesterol. As a result, when eaten in moderation, peanut butter may help reduce risk of cardiovascular disease. Peanuts are high in fiber and are an excellent source of pro-
tein. Vegetarians or those who do not include much meat in their diets may find that peanut butter, which includes eight grams of protein in every twotablespoon serving, is a great way to consume their daily recommended amounts of protein. When preparing foods, choose a peanut butter that is as unprocessed as possible. The fewer the ingredients the better the health benefits. Some brands will include trans-fats and additional oils that can negate some of the natural health benefits. Read labels and look for a container that lists only ground peanuts and possibly trace amounts of salt for flavoring. The National Peanut Board touts the benefits of peanuts and has a number of different recipes available on their website at www.nationalpeanutboard. org. Here is a savory dish that can be served for dinner when the temperatures dip.
Baked Pork Chops With a Spicy Peanut Glaze 2 pork chops, fat trimmed 2 tablespoons cooking oil 2 tablespoons natural creamy peanut butter 2 tablespoons milk (or non-dairy substitute) 1 tablespoon white vinegar 2 teaspoons chili powder 1 teaspoon salt (1/4 teaspoon if your peanut butter is already salted) Preheat oven to 350 F. Line a pan with aluminum foil, place the pork chops on the pan and drizzle with the cooking oil to coat. Make sure that the oil covers the whole pork chop to prevent burning. When the oven is preheated, put in the pork chops and bake them for 30 minutes. While the pork chops are cooking, combine the peanut butter, chili powder, vinegar, milk, and salt in a small dish. Whisk together to emulsify. Remove the pork chops from the oven and evenly distribute the sauce between both chops, brushing on in an even layer. Put the pork chops back in the oven for 10 more minutes to finish cooking and to allow the sauce to thicken.
did you know? peanut butter Peanut butter is a nutritious food that can be served in sandwiches, as a dip or as an ingredient for flavorful sauces. Peanut butter also can be enjoyed by the spoonful right out of the container. Peanut plants are rather interesting. Unlike many plants, the peanut flowers 26 Healthy Living • February 2016
form above ground, but the fruit — the peanuts — grow below the soil by the roots. Peanuts do not grow on trees and really aren’t nuts at all. They’re actually legumes. The National Peanut Board says that it takes about 540 peanuts to make
a 12-ounce jar of peanut butter. The world’s largest peanut butter factory can produce 25,000 jars each day. That means millions of peanuts must be harvested and transformed to create those delicious jars of creamy and crunchy peanut butter. GulfCoastNewsToday.com
encourage a love of
kids health
PHYSICAL
ACTIVITY in
A
youngsters
ccording to the United States Department of Health and Human Services, children and adolescents should engage in physical activity for 60 minutes or more each day. While fulfilling those requirements might not have been a problem for kids who grew up before the dawn of the Internet, nowadays kids are spending less time playing outside and more time on their computers or other devices. That reality is problematic for parents who want their kids to embrace physical activity thanks to the positive impact that exercise can have on kids’ physical and mental well-being. Parents hoping to instill a love of physical activity in their youngsters may find that taking a more active role by exercising with their kids is an effective way to get them off the couch and away from their computer screens.
Turn errands into exercise opportunities. Many par-
Parents who resolve to exercise with their children may find their youngsters more receptive to the daily physical activity they need to promote long-term health.
ents take their children along with them when running errands. When such errands don’t necessarily require the use of a car, consider riding bicycles instead. Kids who otherwise don’t enjoy errands may now find them more fun, all the while fulfilling their daily recommended quotas for exercise and spending quality time with their parents.
Include kids in your own athletic pursuits. Parents might not be able to take younger kids along with them to the
gym, but that does not mean your youngsters must be excluded from all of your athletic pursuits. If you have any upcoming athletic activities or challenges on your schedule, such as a new recreational sports season or community fun run or 5K, let kids tag along as you train or practice. Parents of adolescents can inquire at their local gyms if they offer discounted memberships to teens. If so, take kids along with you on trips to the gym so they learn the value and benefits of daily strength and conditioning exercises. SEE ACTIVITY, PAGE
29
Physical activity is an important component of a healthy lifestyle. While getting kids to put down their tablets and gaming system remote controls may not be easy, parents who resolve to exercise with their children might find their youngsters more receptive to regular physical activity. GulfCoastNewsToday.com
February 2016 • Healthy Living 27
kids health This school lunch can be made more healthy by swapping the white bread with whole grain bread and choosing low-fat milk over a sugary juice pouch.
Healthier options for packing
SCHOOL
LUNCH T
he benefits of a healthy diet are clear and well documented. In addition to providing the nutrients a growing body needs, consuming a balanced diet helps children maintain a healthy weight. Obesity continues to be a growing problem among school-aged children and can contribute to the onset of type 2 diabetes, heart disease, high cholesterol, and many other adverse medical conditions. Children attending school will eat at least one meal away from home each day. A healthy lunch provides sound nutrition to give students energy to do well in school and for the rest of the day. Children who do not eat well at lunch may have difficulty concentrating, while others may feel sluggish or tired. As part of the 2010 Healthy, Hunger-Free Kids Act, the United States National School Lunch Program was revised to guarantee healthy,
28 Healthy Living • February 2016
nutritionally sound choices, as established by the U.S. Department of Agriculture, for lunch. America’s school menus were altered to be healthier than ever, including more fruits and vegetables while limiting calories. Despite some controversy through the years, including some students saying the smaller portions and food choices aren’t always satisfying, states suffering from high child obesity rates have seen marked improvements. Canada is one of the few leading industrialized countries that does not have a national nutrition strategy to implement healthy school lunches. It’s estimated that only 10 to 15 percent of Canadian children have access to school meals. These meals are not provided by a well-funded national program, but by a patchwork of individual volunteer efforts, some provincial government funding and corporate donations.
Whether students purchase lunch from school or bring lunch from home, there are ways to guarantee a more diverse offering and better nutrition. Here are some guidelines to follow.
Offer nutrient-dense foods. Foods should contribute to the daily recommended amounts of protein, iron, calcium, vitamin A, and vitamin C. Provide a selection of foods, such as lean protein, whole grains, fruits, and vegetables, that will give children the nutrients they need. Nutrient-dense foods also help kids feel fuller, longer.
Limit fat intake. Avoid foods that do not get their fat from polyunsaturated and monounsaturated fats. Saturated fats can lead to obesity and clogged arteries. The American Heart Association recommends kids get no more than 25 to 35 percent of their calories from fat. Fish, nuts and olives are healthy fat sources. SEE LUNCH, PAGE
29
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kids health LUNCH
ACTIVITY
CONTINUED FROM 28
Let kids choose some of their food. Allow kids to pick some of the healthy foods they will be eating. Giving kids a say in their diets will make them more likely to enjoy their lunches and cut back on snack foods. Eating meals regularly will keep energy levels up during school and make kids less likely to reach for unhealthy snacks to fill hunger gaps.
Make small changes that add up. Switching from white bread to whole grain breads, and opting for lowfat dairy products instead of full-fat dairy products can make a world of differ-
ence. Kids may not notice a change in texture or flavor, and many of kids’ favorite foods, such as chicken nuggets, pizza and macaroni and cheese, can be made with healthier ingredients.
Remember, beverages count, too. Giving children a healthy lunch and then packing a sugar-filled, high-calorie drink negates your efforts. Calories from beverages can quickly add up. Water is always the best option for a healthy drink. Low-fat milk and real fruit juice consumed in moderation also make healthy alternatives to sugary beverages.
CONTINUED FROM 27
Make more time to play. Parents may already have busy schedules, but finding time to play with their kids is a great way to get youngsters to embrace physical activity. Kids might be reluctant to shoot hoops in the driveway if no one is willing to join them, but they will likely be far more willing to do so if mom and dad are willing to play with them. This is not only a good way for parents to ensure their kids get enough exercise, but also a great and fun way for moms and dads to make time for physical activity. Recognize that physical activity does not have to mean organized sports. Some kids have no interest in team sports while others do not have the athletic ability to compete after a certain age. Parents who want their kids to exercise more should recognize that there are plenty of ways to be physically active that do not involve organized team sports. Hiking; riding bicycles; swimming at a nearby pool, lake or ocean; and even going for nightly walks are all physical activities that people of all ages and athletic abilities can enjoy.
Offering healthy school lunches is an important step to raising healthy kids. New guidelines and offerings make it easier for kids to get the nutrition they need for their growing bodies.
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February 2016 • Healthy Living 29
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THE ROAD TO RECOVERY
SHOULDN’T TAKE YOU HOURS FROM HOME.
Dr. Adam Huddleston Radiation Oncologist When facing cancer, you want the best possible care. Not so long ago, cancer treatment options were limited. But now, the technology available is not only changing the way we can treat cancer patients — it’s changing people’s lives. Gulf Coast Cancer Centers is committed to providing state-of-the-art treatment using the most advanced technology available — all right here in our community. Dr. Adam Huddleston, radiation oncologist, with Gulf Coast Cancer Centers researches and discovers innovative ways to incorporate the center’s cutting-edge technology into his patients’ personalized treatment plans. Dr. Huddleston knows the impact he can have on his patients’ lives and takes responsibility in providing them the best possible treatment right in their own community. You would go anywhere for world-class cancer treatment. It’s nice to know you don’t have to go far.
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February 2016 • Healthy Living 31
32 Healthy Living • February 2016
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