In Good Health: Rochester #196 - December 2021

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DECEMBER 2021 • ISSUE 196

STRESS-FREE HOLIDAYS With a little planning, you can survive the holidays this year. P. 13

• Enjoy the holidays guilt-free (it’s easier than you think!).

• Gifts for Fitness Buffs.

P. 12

P. 11

• Be Happier This Holiday Season: Say ‘YES’.

P. 8

Going Vegan Don Burns, Fairport resident, talks about his journey to become a plant-based, whole-food follower—and shares some of his favorite dishes. P. 14

SMART BITES: WHY YOU SHOULD EAT MORE ALMONDS

ZINC

New study suggests that zinc may help shorten your cold or flu.

P. 5

Kidney Grown in Pig Successfully Transplanted in Human A kidney grown in a genetically altered pig functioned normally after being attached to a human patient during a groundbreaking procedure performed by U.S. doctors.

If the technique proves generally successful it could revolutionize organ transplant, greatly expanding the pool of available organs.

The surgery was conducted in September at NYU Langone Health in New York City and involved a patient who was brain-dead and being kept alive on a ventilator, The New York Times reported.

The kidney came from a pig genetically engineered to grow an organ with a low risk of being rejected by the human body. After being attached to the blood vessels in the upper leg outside of the patient’s abdomen, the kidney quickly started functioning normally, said physician Robert Montgomery, the director of the NYU Langone Transplant Institute who performed the procedure, the Times reported.

The results strongly suggest that this type of organ will work in the human body, according to Montgomery.

“It was better than I think we even expected,” he told the Times.

“It just looked like any transplant I’ve ever done from a living donor. A lot of kidneys from deceased people don’t work right away, and take days or weeks to start. This worked immediately.”

The patient was followed for only 54 hours and the research hasn’t been peer-reviewed or published in a medical journal, but it hints at a new source of desperately needed transplant organs.

Many questions remain, but experts called the procedure a mile-

stone.

“There’s no question this is a tour de force, in that it’s hard to do and you have to jump through a lot of hoops,” physician Jay Fishman, associate director of the transplantation center at Massachusetts General Hospital in Boston, told the Times.

“Whether this particular study advances the field will depend on what data they collected and whether they share it, or whether it is a step just to show they can do it.”

“We need to know more about the longevity of the organ,” but this “is a huge breakthrough. It’s a big, big deal,” physician Dorry Segev, a professor of transplant surgery at Johns Hopkins School of Medicine, told the Times.

There are more than 100,000 Americans on transplant waiting lists, including more than 90,000 who need a kidney. Each day, 12 people on the waiting lists die, the Times reported.

Pig-grown organs such as kidneys, hearts, lungs and livers that can be transplanted into people has been something researchers have long been trying to achieve.

“This is really cutting-edge translational surgery and transplantation that is on the brink of being able to do it in living human beings,” physician Amy Friedman, a former transplant surgeon and chief medical officer of the organ procurement organization LiveOnNY, told the Times.

The group played a role in finding the brain-dead patient involved in the procedure. The patient was a registered organ donor, but the organs were not suitable for transplantation, so the family agreed to the experimental kidney procedure.

I’m ready to live.

That’s why I’m making the move—while I’m still young enough to enjoy the pool, the fitness center, the excursions, dining, entertainment and all the friendly people. Lots of people my age want to slow down. Not me, I’m just getting started.

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Page 2 • IN GOOD HEALTH – Rochester / Genesee Valley Healthcare Newspaper • December 2021

health care right at home.

The Physician House Calls program provides a convenient way for you to get high-quality care in the comfort of your own home. For over 10 years, our medical team has provided one-on-one medical assessments, medication review, and care coordination. We’ll work with you to develop a comprehensive care plan that will give you and your family peace of mind. Available to individuals 65 years and older.

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I feel comfortable when she is here; she’s so welcoming and makes me smile. patient

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December 2021 • IN GOOD HEALTH – Rochester / Genesee Valley Healthcare Newspaper • Page 3

Here’s a Gift for Someone Special!

• Landscapes • Portraits

• Mementos • Collectibles

At Mary Paints ‘n Pencils You’ll find a gift this holiday season!

Meet

*Landscapes *Portraits *Mementoes

By Chris Motola *Collectibles

Your Doctor

Steven Schulz, M.D.

ŽŶĞ ĨƌŽŵ Unique & Original Paintings >ŝĨĞ Žƌ Ă WŚŽƚŽ ŝŶ ƚŚĞ ^ƚƵĚŝŽ…͘ Rochester Regional Health pediatrician talks about Commissioned or Discovered Ready to be Framed! “ϭy ZĞĚŽ ^ĂƚŝƐĨĂĐƚŝŽŶ 'ƵĂƌĂŶƚĞĞĚ” the new COVID-19 vaccines for children. “The more Why not visit Mary’s virtual store now and ask for a free brochure? people who are vaccinated the better it’s going to be,’ he says sŝƐŝƚ KƵƌ sŝƌƚƵĂů ^ƚŽƌĞ͊ mkhazakgrant.artspan.com

585-402-8776 for inquiries

Q: Where do things stand with COVID-19 vaccination for children right now?

A: Right now the vaccine is available for ages 5 and up. The 5 to 11-year-old dose is different than the 12 and up dose. The 12 and up has been available since it was approved in June. The dose for the younger group was approved by the FDA and subsequently the CDC on Nov. 3. Once that approval happened vaccine shipments have getting made and distributed. Because it’s a different dose there’s some logistical training that’s had to happen.

Q: Is this just Pfizer or are there also Moderna and Johnson & Johnson version?

A: This is just Pfizer that’s approved for children. Moderna’s approved for 16 and up and Johnson is only adults.

Q: How does the formulation differ from the adult and teen doses? Is it just smaller?

A: It’s about a third of the dose of the one for older folks. It was titrated to make sure that it’s producing an adequate immune response for that age group. The initial thinking was the average size of a child in that age group relative to the average size of an adult, so it works out to about that as well.

That said, a large 11-year-old will still be given the dose for their age group, as would a small 12-year-old. So it’s based purely on age.

Q: I imagine it’s too early to say, but should parents anticipate their children having to get boosters down the road?

A: Yeah, it’s too early to say.

We’ve only been vaccinating

mkhazakgrant.artspan.com 585.319.4968 for Inquiries

Special on

WOMEN'S HEALTH To advertise in the next edition of In Good Health, please send an email to editor@GVhealthnews.com.

older children since June, so it really hasn’t been that long. There’s still data being collected. Those decisions will be made down the road.

Q: There have been concerns about myocarditis risks with the vaccines where young people are concerned, particularly young males. Several countries have also suspended or advised against using certain COVID-19 vaccines for patients younger than 30. How would you address these concerns?

A: Myocarditis is an extremely rare side effect, about one in 25,000 recipients on average, but it’s most common in the 16 to 30 age category, and for males more than females. For the 5 to 11 age group—there again, smaller dose—there haven’t been any cases of myocarditis identified to date. Your risk of getting myocarditis from COVID itself is much higher than your risk of getting it from the vaccine. A study out of the U.K., I believe found it was nearly 40 times more likely.

Q: How effective is the vaccine in the new age group?

A: It is 91% effective against COVID infection, according to the initial trial, which featured about 4,600 kids. We may see those numbers change a little over time like it did with the adult trials. Of course we now know it’s very important in protecting against severe disease, hospitalization and death. Those are much less likely with the vaccine.

But you can still have a breakthrough infection.

Q: Do you recommend the vaccine universally or for specific children?

A: We recommend

Page 4 • IN GOOD HEALTH – Rochester / Genesee Valley Healthcare Newspaper • December 2021

them for everyone. The risk factors aren’t necessarily clear cut with everybody. We do know obesity is a risk for more severe complications.

That’s true for children as well. When a lot of kids get COVID, admittedly it’s often mild or even asymptomatic.

However, internationally within the 5 to 11 age group there have been 8,300 hospitalizations and 172 deaths due to COVID. That’s more significant than a very bad influenza season. So we don’t have a way to tell ahead of time which kids are at risk for a severe case and which ones would only get mild sniffles.

Q: This may be out of scope for you, but do you see COVID-19 vaccination joining existing vaccination regimens required for kids to go to public schools?

A: It is being discussed, but it wouldn’t be able to happen until it has full FDA approval rather than just emergency use approval.

Q: What’s the demand been like so far? Are parents interested?

A: It seems like a third of parents want to get it right away, a third are saying “never” and a third are taking a wait and see approach. I will say the initial demand has been significant. We’re vaccinating about 80 kids this weekend. I went yesterday to take my own son and it was busy.

Those are great early signs.

Q: And it’s a two-dose regimen, same as with adults?

A: It’s two doses, yes, at least three weeks apart.

Q: What side effects should parents expect?

A: From the studies that were done, mostly local redness and pain.

Mild fatigue, achiness and fevers.

Those are the main things.

Q: What impact do you think this will have on efforts to control the pandemic more broadly?

A: The more people who are vaccinated the better it’s going to be. For kids it’s very important because they tend to interact with a lot of people—classmates, teachers, coaches, parents, family members. The more people who are protected, the less risk there is of community transmission, and the less risk there will be of the virus mutating. That’s one of the big concerns with uncontrolled spread. So the hope is we’ll see the wave start to come down as more and more kids are vaccinated.

Lifelines

Name: Steven Schulz, M.D. Position: Rochester Regional Health pediatrician and medical director of Rochester Regional Health Pediatrics in Monroe County. He is also medical director at Finger Lakes Medical Associates. Practices in Geneva Hometown: Galva, Illinois.

Education: University of Illinois Affiliations: Rochester Regional Health Career: After getting his medical degree from the University of Illinois College of Medicine in Rockford, he completed his pediatric residency at University of Rochester Medical Center/ Golisano Children’s Hospital at Strong.

He returned to Illinois to practice at Crusader Clinic, a federally qualified health center, from 2010-2014 before joining Finger Lakes Medical Associates in Geneva in 2014.

Organizations: American Academy of Pediatrics Family: Wife, son Hobbies: Skiing, biking, boating, running

Excellus BCBS Raises its Minimum Wage to $18 an Hour

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xcellus BlueCross BlueShield has raised the minimum wage for all employees at its company to $18 an hour. Previously, the minimum wage was $15 an hour.

“I’m excited to share that our organization has a new $18 an hour minimum wage,” said Jim Reed, CEO and president of Excellus BCBS. “We hope an increase in the minimum wage will have a meaningful impact on employees and their families and help us remain competitive when attracting and retaining top talent.”

Increasing the minimum wage

to $18 an hour will result in salary increases for 639 employees across Upstate New York, or about 15% of the health plan’s total workforce.

Employees receiving raises include about 389 making below $18 an hour and 250 making just above that amount. Many of these employees work in customer service, member enrollment, claims processing, clinical support, provider network credentialing or in the print and mail room.

Excellus BCBS employs about 4,000 employees across 39 counties of Upstate New York.

50 Years On, Real Progress in War Against Cancer

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ince 1971, when the U.S. government made defeating cancer a goal and put major funding behind it, death rates for many cancers have plummeted, but some are increasing, according to a new American Cancer Society report.

Death rates for all cancers combined have declined since passage of the National Cancer Act of 1971, according to the report. For example, in 2019, deaths from lung cancer were down 44% from the 1993 peak. But death rates were higher than in 1971 for cancers of the pancreas, esophagus and brain.

“We are making progress because of increased investment in cancer prevention, in early detection and also improved treatments, but there are still gaps in reducing [death rates],” said senior author, physician Ahmedin Jemal, a senior vice president at the American Cancer Society. ln addition to differences by types of cancer, deaths also differed by geographic region. Notably, cancer deaths in the southern United States were higher than in other parts of the country.

Explaining the disparity, Jemal noted that many people in the South are poor and lack access to quality care. They also may have trouble finding doctors who take Medicaid, he added.

One factor contributing to the declining death rates overall is smok-

ing cessation, according to the report.

In 1965, 42% of Americans smoked, compared to 14% in 2018.

Declines in deaths from breast, cervical, colon and prostate cancers owe in part to screening and early detection.

In particular, the report noted that colon cancer screening accounted for 50% of the decline in deaths from that cancer between 1975 and 2002.

The report dovetails with the 50th anniversary of the National Cancer Act. With the funding it provides, the National Cancer Institute’s budget increased 25-fold over the period, from $227 million in 1971 to $6 billion in 2019.

Physician Anthony D’Amico, a professor of radiation oncology at Harvard Medical School in Boston, noted that the biggest strides have been made in cancers that doctors screen for, but advances in cancer treatment also play a role.

“I think the advances in stomach, leukemia and ovarian cancer are more related to treatment advances, and not all of a decline in lung, breast, prostate and colorectal is just screening, some of it is treatment advances,” D’Amico said.

Improvements in surgery, radiotherapy, chemotherapy, precision medicine and combination therapies have helped improve survival, according to the report.

SERVING MONROE AND ONTARIO COUNTIES A monthly newspaper published

by Local News, Inc. Distribution: 33,500 copies throughout more than 1,500 high-traffic locations.

In Good Health is published 12 times a year by Local News, Inc. © 2021 by Local News, Inc. All rights reserved.

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Phone: 585-421-8109 • Email: Editor@GVhealthnews.com

Editor & Publisher: Wagner Dotto Writers: Deborah J. Sergeant, Chris Motola, George Chapman, Gwenn Voelcker, Anne Palumbo, John Addyman, Ernst Lamothe Jr., Todd Etshman, Jennifer Faringer, Todd Klugh Advertising: Anne Westcott, Linda Covington • Layout & Design: Joey Sweener • Office Manager: Nancy Nitz No material may be reproduced in whole or in part from this publication without the express written permission of the publisher. The information in this publication is intended to complement—not to take the place of—the recommendations of your health provider. Consult your physician before making major changes in your lifestyle or health care regimen.

Zinc Might Help Shorten Your Cold or Flu, Study Finds

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any people pop a zinc supplement at the first sign of a cold, and there’s new evidence supporting the habit.

Australian researchers found that the supplements appear to help shorten respiratory tract infections, such as colds, flu, sinusitis and pneumonia.

Many over-the-counter cold and cough remedies offer only “marginal benefits,” the researchers noted, making “zinc a viable ‘natural’ alternative for the self-management of non-specific [respiratory tract infections].”

The study was led by Jennifer Hunter, associate professor at the NICM Health Research Institute at Western Sydney University in Penrith, New South Wales. Her team published the findings Nov. 2 in the BMJ Open.

According to Hunter’s team, zinc as a nutrient has gained attention from researchers because it’s known to play an important role in immunity, inflammation, tissue injury, blood pressure and in tissue responses to any lack of oxygen.

To learn more about zinc’s potential, the investigators reviewed more than two dozen clinical trials that included more than 5,400 adults. All were published in 17 English and Chinese research databases up to August 2020. None of them specifically examined the use of zinc for the prevention or treatment of COVID-19.

Lozenges were the most common form of zinc intake, followed by nasal sprays and gels, the research team said. Doses varied substantially,

depending on the formulation and whether zinc was used for prevention or treatment.

Compared with placebo, zinc lozenges or nasal spray were estimated to prevent about five new respiratory tract infections in 100 people per month, and the effects were strongest for reducing the risk of more severe symptoms, such as fever and flulike illness. However, these findings are based on only three studies, the team noted.

On average, symptoms cleared up two days earlier with the use of either a zinc spray or liquid formulation taken under the tongue (sublingual), compared with a placebo, the data showed.

Patients who used nasal spray or sublingual zinc were nearly twice as likely to recover during the first week of illness as those who used a placebo, the study authors noted in a journal news release. And 19 more patients out of every 100 were likely to still have symptoms a week later if they didn’t use zinc supplements.

Zinc was not associated with reduced average daily symptom severity, but it was associated with a clinically significant reduction in symptom severity on the third day of illness, Hunter’s team found.

No serious side effects were reported among zinc users.

All in all, zinc may be offered as a treatment option by doctors to patients “who are desperate for faster recovery times and might be seeking an unnecessary antibiotic prescription,” the researchers suggested.

CALENDAR of

real time.

• Noon on Tuesday, Dec. 7 — “Hearing Loss, Tinnitus, and Music Appreciation,” presented by audiologist Brendan Fitzgerald from the University of Rochester Medical Center.

• 10 a.m., Tuesday, Dec. 8 — “Hearing Other People’s Experiences (HOPE),” presented by Joseph Kolesky, who holds a certificate of clinical competence in audiology (CCCA).

• Noon on Thursday, Dec 16 — “Demo Center. A Virtual Tour of Assistive Listening Devices,” presented

by Chas Johnstone, retired from RIT, who will demonstrate warning, television and phone devices to enhance hearing.

For more information about HLAA/Rochester and hearing loss visit hearinglossrochester.org.

HEALTH EVENTS

Dec. 7, 8, 16

Hearing loss group announces December program Hearing Loss Association of America Rochester chapter (HLAA) offers three virtual programs in December focusing on hearing loss.

All use the Zoom platform. Preregistration is required by visiting the HLAA website at hearinglossrochester.org. All programs are free and in

December 2021 • IN GOOD HEALTH – Rochester / Genesee Valley Healthcare Newspaper • Page 5

Sometimes the Holidays are just not Merry or Bright Feeling sadness, grief, anger, or despair during this time of year can be confusing. We can support you during these emotionally confusing and often lonely times.

Nicki Ditch, LMHC

Shelby Kibler, LMHC

Meg Garcia, LMHC

Stephanie Avagliano, LMHC

Specializing in: Trauma Recovery, Anger Management & Borderline Personality

Specializing in: General Identity & Gender Identity Struggles

Specializing in: Grief and Loss & Compassion fatigue

Specializing in: Anxiety Management & Communication Skills

In Truth Mental Health is located in Webster and Greece, for your convenience. Evening and Saturday appointments available. Call 585-210-3663 or visit www.nickiditchlmhc.com to find the right help for you.

Healthcare in a Minute

By George W. Chapman

Walmart About to Change the Healthcare Industry

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f you want to see the future of healthcare, (good or bad), in at least primary care, watch what the retail giant is doing. With more than 5,000 locations throughout the U.S., including rural areas where providers are in scarce supply, Walmart is uniquely positioned (and financed) to have huge impacts on the healthcare costs, delivery and outcomes. Plans include expanding in-store walk-in clinics, telemedicine, discounted drugs and supplies, a universal electronic medical record and a new venture with self-insured businesses. Walmart is leveraging its massive purchasing power to get

discounts from both drug and supply manufacturers. (So, drug companies do negotiate discounts. But it literally takes an act of Congress to allow Medicare, with its huge purchasing power, to negotiate discounts. Maybe Medicare should buy its drugs through Walmart? Sorry.,I digress.)

Walmart employs community healthcare workers like nurse practitioners, nurses, care coordinators, dietitians and medical assistants knowing that 70% of health outcomes depend on our personal habits and behaviors and social determinants like decent housing, access to care, transportation, income, ethnicity and diet.

Finally!?

Federal Vaccine Mandate

We may be, finally, somewhat closer to relief on exorbitant drug prices, which are often the root cause of personal bankruptcy. For decades, the ubiquitous drug lobby has fought to prevent any price concessions.

Medicare’s “permission” to deploy its massive 160 million people purchasing power, a la Walmart, to merely negotiate with drug manufacturers is included in the much ballyhooed human infrastructure bill that as of this writing is expected to be voted on by Congress. The bill gives Medicare permission to negotiate only a couple dozen drugs. Medicare will not attempt to throw its weight around on drugs that enjoy market exclusivity. Despite the recent flood of grossly misleading ads run by the drug manufacturers association intended to scare seniors, Medicare is not “setting” prices (like it unfairly does for hospitals and physicians).

The price is “set” once it is mutually agreed upon by both parties in their negotiations.

New York state has already mandated vaccines for healthcare workers. While it has resulted in some staff resignations, the overall impact has been negligible. Now the federal government has issued a vaccine mandate for all facilities, providers and healthcare support workers receiving Medicare or Medicaid funding. Virtually all healthcare facilities receive those funds.

Facilities and workers have until Jan. 4 to comply. The federal mandate covers about 76,000 providers and 17 million support workers in more than 5,000 hospitals, 15,000+ nursing homes, clinics and private practices.

Vaccines are critical to protecting those who are battling the virus for us on the front lines.

Virtual Visit First?

The pandemic has significantly increased the utilization of, acceptance of, and even the preference for, virtual visits or telemedicine. Banking on this trend, some insurers are

offering new products that literally require your first visit (non-emergent) to be a virtual one. Most of these products also require you to select an “online provider” (in addition to your regular network physicians) who would then be authorized to “treat” and refer you to one of your regular providers for follow up if needed. These products are offered at lower premiums and there are no co-pays for the virtual visits. Skeptics are quick to point out the downsides.

You have no idea who or where your “online provider” is. The provider could be in another state. Something may be missed on the virtual visit that could have been picked up during an in-person visit with your regular primary provider. Studies estimate about two-thirds of initial visits require in-person contact. While certainly not for everyone, this new product could be a viable option for relatively healthy consumers looking to reduce their medical expenses.

Hospitals Need to Change.

Hospital administrators and industry observers agree: the pandemic has forever altered hospitals' operations and those slow to adapt will perish. A survey of 73 hospital executives was conducted by consulting firm Kaufman Hall. Hospitals must pay more attention to revenue cycle management, access to care, staff recruitment and retention, increasing supply costs, artificial intelligence and decreasing demand post pandemic. Ninety percent of respondents have already significantly raised staff compensation to attract and retain staff. An interesting caveat to decreasing demand is the surge in non-COVID related emergency room visits. The negative and consequential results of postponing or delaying care are now presenting in emergency rooms. Heart and respiratory problems, blood infections, organ failures and drug overdoses are once again filling ICUs as the pandemic

Page 6 • IN GOOD HEALTH – Rochester / Genesee Valley Healthcare Newspaper • December 2021

weakens.

Lab professionals.

We need to take the following into consideration when impatient for COVID-19 test results. The healthcare industry was already facing staffing shortages prior to the pandemic. COVID-19 has exacerbated staff shortages leaving many positions unfilled. Behind the scene healthcare workers, like lab techs, are feeling the crunch just as is nursing.

This impacts the immediacy of test results. Work in the clinical laboratory can be exciting, rewarding, and intellectually stimulating for those who enjoy science and its application toward patient care. However, the shortage of staff resources combined with increased pressure to provide COVID-19 test results quickly, all while trying to meet the day to day expectations for critical laboratory results, has created the perfect storm for clinical laboratory staff burn out.

Burn out has increased retirements and resignations. Let’s appreciate the behind the scene healthcare workers who help providers diagnose the infected and inform the uninfected. We need to continue promoting these laboratory professions which is such a vital part of our healthcare along with the resources need to return to proper staffing levels.

George W. Chapman is a healthcare business consultant who works exclusively with physicians, hospitals and healthcare organizations. He operates GW Chapman Consulting based in Syracuse. Email him at gwc@gwchapmanconsulting.com.

AN EASIER MOVE TO MEDICARE. That’s the Benefit of Blue.

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If you’re turning 65 or retiring, don’t be intimidated by the move to Medicare. You got this – and you have local experts who are here to help.

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Connect with us to explore plans with more of the benefits that matter, lower costs and a trusted network of doctors and hospitals.

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1-877-406-8562 TTY: 711 Open hours: 8:00am – 8:00pm, Monday – Friday

Excellus BlueCross BlueShield is an HMO plan and a PPO plan with a Medicare contract. Enrollment in Excellus BlueCross BlueShield depends on contract renewal.

Our Health Plan complies with applicable Federal civil rights laws and does not discriminate on the basis of race, color, national origin, age, disability, or sex.

ATENCIÓN: si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-877-883-9577 (TTY: 711). 注意：如果您使用繁體中文，您可以免費獲得語言援助服務。請致電 1-877-883-9577 (TTY: 711)。 A nonprofit independent licensee of the Blue Cross Blue Shield Association

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December 2021 • IN GOOD HEALTH – Rochester / Genesee Valley Healthcare Newspaper • Page 7

Live Alone & Thrive

By Gwenn Voelckers

Practical tips, advice and hope for those who live alone

Be Happier This Holiday Season: Say ‘YES’ “Thank you so much for thinking of me. I would love to attend but have another commitment. So sorry.”

Do you find yourself using this familiar refrain?

When feeling overwhelmed with life after my divorce, my first line of defense was to say “no” to invitations and opportunities.

This was especially true during the holidays when I was alone and coping with all the decisions and choices and shopping and schlepping. Saying “no” was my way of keeping life simple and more manageable during a hectic time.

I thought it would make life easier and, therefore, happier.

But it didn’t.

Experience taught me that there’s a downside to “no.” Declining invitations, deciding not to throw my annual Christmas party, and discounting the value of holiday traditions and gatherings didn’t make me any happier. In fact, the opposite happened. By not showing up I felt empty and lonelier than ever.

One of the world’s longest studies on happiness (conducted by Harvard researchers) revealed that good, close relationships are what keep people happy and healthy throughout their lives.

Saying “no” keeps us apart.

Saying “yes” brings us together. And it’s the togetherness that contributes to happiness. In the end, doing the things that nurture our relationships is what lifts our spirits because it brings us closer to one another.

Whether you celebrate Christmas, Hanukkah, Kwanzaa or the December solstice, the holidays can be a real challenge if you’re newly di-

vorced or widowed. They were for me until I took the reindeer by the horns and decided to say a resounding “YES” to life. Consider the following:

Say YES to slowing down Better, stop what you’re doing altogether.

Ask yourself what the holidays really mean to you.

Rebirth? Hope? Love and connection? Generosity and goodwill? Revisit your most deeply held beliefs about the season and make a conscious decision to participate in the holiday rituals and activities that align with your values, views, and spiritual beliefs.

Say YES to being realistic For those who live alone, some degree of loneliness can be considered normal during the holidays.

It’s a good time to remember that feelings of loneliness aren’t terminal, nor are they a state of being reserved for single people.

Loneliness has very little to do with being alone. It has everything to do with your state of mind. Prayer, meditation, mindfulness and communing with nature can remind you of your intrinsic belonging to your inner self, to others, and to all of life. Embrace the felt experience of belonging to an all-encompassing universe.

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Say YES to creating a new holiday tradition This is especially important if you are bemoaning the loss of irretrievable traditions of a past life.

Consider instituting your very own signature tradition of volunteering to help others. When you give of yourself, you reap two big rewards: First, you’ll develop connections with people who share your spirit of giving and second, you’ll nurture your soul.

Say YES to random acts of kindness If volunteering doesn’t fit into your schedule, bake some holiday goodies for your family and friends.

Leave a little something (maybe a pine-scented candle?) on a neighbor’s doorstep. When you are thinking about and doing for others, you get outside of yourself and feel less lonely — more a part of the world and of this season of giving.

Say YES to sending out holiday cards Take this occasion to go old school and say hello by snail mail.

I love getting an unexpected card from a long-lost friend, and I delight in tracking down and sending out season’s greetings to those who might be surprised to hear from me.

Sure enough, good things come from reaching out to others, and I encourage you to address a few envelopes this season.

Say YES to happiness Let go of the notion that you need to be married or in a romantic relationship to enjoy the holidays.

The potential for happiness is all around you. You’ll find it in the personal connections with family, friends, neighbors, colleagues, even people you meet in passing.

You have a choice. Choose to be with people rather than isolate.

Choose to deepen and strengthen your ties with loved ones. Choose to appreciate what you have rather than focus on what you’re missing.

Choose to say “yes” and be happier this holiday season!

Say YES to accepting and extending invitations

Say YES to inviting people over

It’s the most wonderful time of year to meet and greet old and new friends. This is a festive time and people at holiday gatherings are

It will give you an incentive to decorate, if you just don’t feel motivated to do it for yourself. No need to do anything elaborate. Inviting a

Gwenn Voelckers is the founder and facilitator of Alone and Content, empowerment workshops for women and author of “Alone and Content,” a collection of inspiring essays for those who live alone. For information about her workshops, to purchase her book, or invite her to speak, visit www. aloneandcontent.com

mended dose, take the medicine too often, or take more than one product that contains the same drug. For example, taking both a pain reliever containing acetaminophen and cough and cold medicine containing acetaminophen.

Don’t give children medicines that are packaged and made for adults because adult medicines may overdose a child, the FDA said.

It also noted that there are no approved homeopathic cough and cold medicines for children, even though they can be found online and in stores.

The FDA offered tips for relieving cough and cold symptoms in infants and children.

Encourage children to drink plenty of liquids to stay hydrated, especially warm drinks to soothe the throat.

A cool mist humidifier can make breathing easier by decreasing congestion in nasal passages, and saline nose drops or sprays can keep nasal passages moist and help avoid stuffiness.

Nasal suctioning with a bulb

syringe or a similar product works very well for children younger than 1 year old.

Acetaminophen or ibuprofen can be used to reduce fever, aches and pain. Carefully read and follow the instructions or talk to your pharmacist or health care provider about dosage.

Call your doctor if your child has any of the following symptoms: • A fever of 100.4 degrees F. or higher in an infant 2 months or younger.

• A fever of 102 degrees F. or higher in children at any age.

• Blue lips.

• Labored breathing, including nostrils widening with each breath; wheezing; fast breathing; the ribs showing with each breath, or shortness of breath.

• Severe headache.

• Not eating or drinking, with signs of dehydration (such as decreased urination).

• Excessive crankiness or sleepiness.

• Persistent ear pain.

• If the child is getting worse.

Do Your Kids Really Need Cough & Cold Meds?

hen children have colds, parents may want to hold off on using cough and cold medicines, the U.S. Food and Drug Administration suggests.

Most children get better on their own, and cough or cold medicines won’t change the natural course of a cold or make it go away faster.

Also, some cough and cold medicines can have serious side effects,

typically in good moods and filled with positive energy. Say “yes” to invitations and show up for your happiness fix!

Or you be the initiator. Identify a holiday concert or event you’d like to attend and invite family and friends to join you. Take on the role of social secretary and you’ll gradually feel your holidays, social life, and social circle becoming more active and interesting.

few friends over for brunch or to watch a holiday special on TV can brighten your day (and theirs!).

Consider including children in your planning. For years, I hosted a cookie-decorating party for my friends and their kids. The children’s silliness, curiosity and wonder added a magical (and messy!) dimension to the holidays.

such as slowed breathing, which can be life-threatening, especially in infants and young children, the FDA warned.

The agency doesn’t recommend over-the-counter (OTC) medicines for cough and cold symptoms in children younger than 2, and the products’ labels advise against giving them to children younger than 4.

These products can harm children if they get more than the recom-

Page 8 • IN GOOD HEALTH – Rochester / Genesee Valley Healthcare Newspaper • December 2021

Brighten Spirits by Becoming a DePaul Holiday Helper

W

ith the holiday season nearly here, DePaul, a nonprofit health and human service agency based in Gates, is seeking the community’s support for its annual holiday helpers program.

Individuals, businesses, schools and service and faith-based organizations can “adopt” clients from DePaul’s mental health residential programs who may not have family support during this time of year.

Participants can select from items on a wish list or choose to donate generic gifts such as hats, gloves, personal care items or socks for adults.

Past client wishes have included items as simple as a piece of chocolate cake, boots or basic articles of clothing.

If you are interested in adopting actual gifts from an individual’s holiday wish list, arrangements can be made to ship adopted wishes from online retailers to DePaul. If you wish to purchase gifts and personally deliver them, DePaul is dedicated to safety and social distancing and are implementing procedures that support the social-

ly-distanced delivery of donated gifts, which includes specific appointment times and a convenient location for drop off.

Donations of gift cards and financial contributions can also be made instead of purchasing gifts.

For over 20 years, generous members of the community have made the season special for those less fortunate by taking part in DePaul’s holiday helpers program.

DePaul serves some 5,000 people annually in programs that encompass mental health residential and support services, senior living residential services, addiction prevention and support programs, vocational programs and affordable housing.

For more information about the holiday helpers program, please contact Amy Cavalier via email at acavalier@depaul.org or by calling 585-426-8000, ext. 3102.

Tax-deductible financial contributions can be made by check and mailed to “DePaul Holiday Helpers Program,” 1931 Buffalo Road, Rochester, NY 14624, or made online on DePaul’s website at www.depaul. org/donate/donation-form/.

COVID-19 Booster & the Flu Vaccine

F

lu season is here again, and the COVID-19 pandemic is still with us. Vaccines offer crucial protection against each of these diseases, but many people have questions about the COVID-19 booster and this year’s flu vaccine. Excellus BlueCross BlueShield’s physician Nicholas Massa has some answers.

Q. Can I still get my flu shot this year if I get a COVID-19 booster shot?

A. Yes! Getting your yearly flu shot reduces your risk for flu-related illness and potentially serious complications. Likewise, if a COVID-19 booster is recommended for you, getting it may help shore up your protection against severe COVID-19 illness and death. The good news is that you don’t have to pick between the two types of vaccines. You can get both.

Q. Do I need to wait for a certain period of time between the two vaccines?

A. There’s no need to space them out. In fact, if you are due for both shots, you can get them at the same visit. Just don’t delay your flu shot too long if a COVID-19 booster isn’t recommended for you at this time.

Ideally, you should get your flu shot by the end of October.

Q. Will the side effects be worse if I get both shots at the same visit?

A. This is a new situation, but we have lots of experience giving other vaccines together. That experience

has shown that the side effects are generally about the same whether the vaccines are given alone or at the same time. If you have concerns, speak with your health care provider.

Q. But flu season wasn’t bad last year. Do I really need a flu shot this year?

A. You’re right—the level of flu virus activity was unusually low last flu season. That may have been partly because people were wearing masks, social distancing, and staying home a lot due to COVID-19 restrictions. This year, people are mingling more, which means that flu viruses have more chance to circulate. Getting your flu shot remains very important.

Q. How will the delta variant of COVID-19 impact this flu season?

A. It is possible to have flu and COVID-19 at the same time. The highly contagious delta variant that is going around might make this even more likely—and it’s something you want to avoid. There is growing evidence that having COVID-19 and the flu together increases the risk for severe illness and death. That’s a compelling reason to get vaccinated against both.

For further COVID-19 resources visit us at ExcellusBCBS.com/ covid19.

Submitted by Excellus BlueCross BlueShield December 2021 • IN GOOD HEALTH – Rochester / Genesee Valley Healthcare Newspaper • Page 9

Q: Once someone is diagnosed with cancer, how do people align themselves with CSC and take advantage of the programs they have to offer?

A: There is a couple different ways they can do it: in person, by phone or by email. A lot of what we try to do in this area is to try to make connections with the medical community. We want to make sure that when someone is diagnosed with cancer that we are one of the places they are referred to by a medical practice. A lot of times a family member, friend or colleague will tell them about us and they call.

Q A & with

Melinda Merante

CEO discusses why Gilda’s Club of Rochester changed its name to Cancer Support Community of Rochester

By Todd Etshman elinda Merante is the CEO A: That’s part of it. We found of Cancer Support Commuover the last several years when we nity of Rochester, formerly said, “Hi, I’m from Gilda’s Club of known as Gilda’s Club. Located at Rochester,” not everyone knew who 255 Alexander St., CSC has been we were and what we did. First and helping Rochester area cancer paforemost, when we say who we are, tients in their journey through cancer Cancer Support Community, we felt since 1959. those three words clearly and sucQ: What precipitated the name cinctly say who we are and what we change? Do people today not know who do.

Gilda Radner was anymore?

M

Opioid Epidemic: Where Are We in 2021?

By Jennifer Faringer

T

he rate of opioid overdoses and fatalities in our community, state and across the county continue to occur at unacceptable levels. Too many families, including our neighbors, friends and colleagues have suffered the loss of a loved one.

one-quarter female. While Caucasians still represent the majority of overdoses at approximately 63%, they now represent a decreasing percentage of the whole. Instead the percentage of overdoses among African American (26%) and Hispanic (14%) populations have continued to rise.

What do we know?

What is the primary driver of these increasing numbers?

We realize the opioid epidemic knows no demographic profile, affecting all ages, races and ethnicities. According to the Monroe County medical examiner’s report covering 2020 data, issued in September, the average age of those who experienced an overdose was 41 years old (with an age range of 20-73 years). Among reported overdoses, nearly three-quarters are male and

We can no longer attribute the opioid epidemic to increasing numbers of pain medications being overprescribed. We are seeing a more conservative approach to prescribing practices in our community with an increased understanding surrounding the risks of becoming addicted to pain medications.

The current driver fueling the increasing numbers of overdoses

Q: Has the cancer rate gone down in the more than 60 years you’ve been in the community? Is the need for services greater or less today?

A: We know cancer is the leading cause of death in the Monroe County area and particularly among underserved communities. About 9,000 people a year are diagnosed. I think there is a greater need in particular with reference to the pandemic. What we saw last year was many people scheduled cancer screening, but those appointments weren’t kept. That may lead to an increase in diagnosis over the next several years. What we see is although they’re making medical progress with cancer, people are living longer with their type of cancer.

These are the people that tend to use our services.

Q: How does CSC benefit a cancer patient?

A: We’re here to help people with the emotional and social side of cancer. We know from research that it is very overwhelming. A lot of people will feel overwhelmed, a little depressed and isolated. We help them get through that. When we help people with the emotional side and the sense of isolation other things improve. People will feel better and fatalities is the extremely high percentage of the synthetic and very potent fentanyl, which is found in heroin and being sold on the street as counterfeit prescription medications.

Prior to the emergence of fentanyl, overdoses and death rates had been steadily decreasing. As cited in the September, Monroe County Medical examiner’s report, fentanyl is currently responsible for 98% of the deaths among 234 cases, followed by cocaine at 57% and alcohol at 11%.

What can be done?

County outreach groups are reaching out to those who’ve experienced an overdose to share resources and encouraging referrals for further support.

Multiple providers can provide Narcan kits as well as training in using Narcan. For links to Narcan trainers, visit www.ncadd-ra.org/ resources/opioid-task-force-of-monroe-county/.

Treatment providers are continuing to work toward increased access

about themselves coming through a program like ours that might make them less reliant on medication and indirectly, have less of a chance of reoccurrence. One of the primary reasons CSC exists is that we’re here to be a complement to medical care.

When someone comes into our organization we give them an assessment to determine what kind of services we are going to recommend they take advantage of.

Q: What are you most proud of in your five-year tenure with CSC? A: We’re proud of our long and positive history by any name. The legacy of the way we care for people continues to be passed down.

It’s not uncommon for someone to come in or send a note saying what a difference we’ve made in someone’s life. That’s the kind of thing we hear frequently. We’re glad we’re making a difference and helping people through their cancer journey.

Q: What are the biggest challenges for CSC going forward?

A: Funding is always a challenge.

We want an emphasis on raising funds. Everything we provide is free.

We have to raise the money. Individual contributions, regional grants and special events are our primary source of funds. We want to create medical community partnerships we can work with and deliver services through them. We want to help underserved communities and people of color take advantage of services in their community. That’s a big part of what we want to do in the next few years.

Note: People interested in more information about Cancer Support Community Rochester’s programs or support groups can contact the nonprofit at info@cscrochester.org or 585-423-9700. to care. Recovery support service providers continue to expand and increase in number. Prevention providers and community coalitions continue to offer prevention education and awareness efforts in schools and communities, as well as urge the safe disposal of all unwanted medication using safe drop boxes found at many of our town police departments.

The NCADD-RA’s OASAS Treatment Provider Directories, Recovery Services Directories, Prevention Services Directory, and Medication Addiction Treatment (MAT) Directory are available at www.ncadd-ra.org/ resources/ for Monroe County as well as www.ncadd-ra.org/services/ finger-lakes-addiction-resource-center/ for those eight counties surrounding and including Monroe.

We can all be part of the solution by spreading the word about the resources available for those affected by the disease of addiction and for family members who are impacted.

Share links to resources and the message of hope that help is available!

Jennifer Faringer is the director, DePaul’s National Council on Alcoholism & Drug Dependence-Rochester Area. She can be reached at jfaringer@depaul.org or 585-719-3480.

Page 10 • IN GOOD HEALTH – Rochester / Genesee Valley Healthcare Newspaper • December 2021

HAPPY

Holidays

Gifts for Fitness Buffs Some suggestions for finding the ‘just right’ present

By Deborah Jeanne Sergeant

I

f you have a few fitness buffs on your gift list, you have plenty of options that will encourage them in their wellness goals.

Suggestions from Austyn Affronti, certified personal trainer and owner of Affronti Fitness in Rochester: • “Fitness is all about mentality.

If you feel confident and feel like you look good, you’re more likely to go to the gym. Give attractive workout gear, like the proper shoes. A lot of women want to build their glutes.

You need the right shoes for that, so buying squat shoes with a flatter bottom and elevated heel.

• “Give the proper wireless headphones.

• “I like the Oura Ring. That is a really good tool to use to sense your body’s recovery. We can always go off how we feel, but how recovered is your central nervous system, determined by your heart rate variability. Oura tracks it while you sleep and, in the morning, it will tell you how recovered you are. You can do an easier workout the next day if you need to. If your recovery is strong, that shows you’re ready for a solid workout. It’s also an amazing sleep tracker as it can tell you when you wake up and when you have REM sleep.

• “A power massage gun like

a TimTam or a Hypervolt. That’s another good tool for recovery.

• “Resistance bands are good for home use.

• “Give a pull-up bar to put in the doorway.

• “Personal training sessions will give people the most value, more than anything else. Most people spend time and energy doing things slightly wrong and it slows their ability to improve. They also have a higher risk of injury.

• “Get someone some type of audiobook that is coming from someone who’s gone through a lot of adversity and has found fitness to gain clarity, get energized. At the end of the day, this is all mental. If you download a book of someone who’s gone through adversity and has continue to work out, it encourages you to finish strong. It helps you consistently raise the bar for yourself.”

Suggestions from Dan Dey, sports medicine physician with Rochester Regional Health: • “Having data points can be very helpful, like being able to track your calories and time and intensity of exercise. Now it’s through a smart scale, watch or phone. Consider giving a smart scale to those getting into shape. You can see where your body fat is, what your weight is and where

your muscle mass is to meet goals. It’s not just tracking weight.

• “The watches and phones can be key with their apps.

You’re getting more metrics, like exercise intensity and calories burned. Even if you’re tied to a piece of exercise equipment, you get your average heart rate and max heart rate.

• “Give equipment that is a threefor-one deal, like a barbell-kettlebell combination. It saves space.

“• A BOSU balance trainer is a nice accessory to have if that’s part of the person’s fitness program.

It’s nice if people can give things that are multifunctional. It may help refresh the routine if someone is feeling stuck.

• “Peloton comes with an app where you don’t need the bike and you can get fitness classes. It’s a subscription to professional trainers taking you through routines.

With people moving toward working out at home, that can be helpful in fine-tuning your routine. They’re generally pretty good.”

December 2021 • IN GOOD HEALTH – Rochester / Genesee Valley Healthcare Newspaper • Page 11

HAPPY

Holidays

7 Ways to Handle Holiday Parties As you attend holiday celebrations, you can plan to make better choices.

1. Don’t arrive hungry. “You’re much more inclined to eat more calories. Some don’t eat all day so they can feel free to eat at the party but by then, they overeat. Stick with your routine.

2. Scope out the whole buffet.

“Prioritize that there are three things you’ll try and are most appealing, rather than start at the beginning and taking a little of everything. Focus on things that are different or traditional foods.

3. Don’t have something you could get every day at your home.

4. Bring a plant-based appetizer.

“If you can bring an appetizer to share, bring one of the plant-based items I mentioned so you know something healthful is available to you.”

From Buffets to Parties to Food Gifts

How can you enjoy the holidays guilt-free (it’s easier than you may think)

By Deborah Jeanne Sergeant

I

f you are watching your diet and trying to eat healthfully, the holiday season can seem a minefield of culinary hazards, from buffets to parties to food gifts. But it does not have to be.

“It is a challenging time, but it’s really about homing in on your expectations and being realistic,” said Sue Czap, registered dietitian and board certified specialist in oncology nutrition with Wilmot Cancer Institute/Pluta Integrative Oncology and Wellness Center.

While you may enjoy a few more treats than normal, no one wants to eat like the Grinch all season. Czap recommends focusing on more whole, plant-based foods like fruits and vegetables and whole grains to increase nutrition and support good health.

“Animal-based protein should be smaller portions,” she said. “I make dips using beans and legumes instead of French onion dip.”

Using snow peas, watermelon radishes, red and green pepper strips or raw green beans to dip instead of predictable celery can dress up a plate of veggies and dip.

Czap likes stuffing halved mini peppers with a red quinoa filling for a low-carbohydrate, high-nutrient appetizer.

“Definitely try to be mindful of your alcohol intake as it’s a lot of empty calories,” she warned.

Instead, flavored seltzers garnished with pomegranate or “mocktails” with herbal tea and a little fruit juice offer a flavorful, festive beverage low in calories.

The dessert table can be dangerous territory during celebrations.

While they are all high in calories, Czap encourages serving more nutritious treats such as bite-sized truffles made with dark chocolate, a good source of antioxidants, and nuts and fruit. Truffles also help with

5. Share the sweets. “If it wasn’t your plan to indulge in a sweet treat and someone gives you something sweet as a present, you could offer to ask that person to share it with us. That way, you’re eating half of it.

That’s the most honest way to deal with it. Thank them for their effort.

6. Choose your protein first at the buffet, a lean variety if you can.

“Choose your non-starchy veggies.

Fill half the plate. The last quarter should be a carbohydrate of your choice. Choose one high in fiber of a complex carbohydrate.

7. Enjoy your food. “Of course, what’s also really important is as we’re enjoying time with friends and family but enjoy and taste your food.

Be mindful of what you’re putting in your mouth. If you’re not paying attention to the food, you’re likely to eat more.

Lindsay Bowes, registered dietitian and New York certified dietitian nutritionist with Finger Lakes VA, holds her daughter Evie Bowes. Her advice to not overeat: “Don’t arrive hungry. You’re much more inclined to eat more calories.”

portion control. Baked apples or pears sprinkled with cinnamon can also provide a sweet treat without as many calories as pie.

Lindsay Bowes, registered dietitian and New York certified dietitian nutritionist with Finger Lakes VA, recommends making small tweaks to favorite dishes instead of completely overhauling them.

“We can find ones that offer more bang for the buck nutritionally,” Bowes said.

For example, instead of the creamy green bean casserole with a family meal, she likes to roast green beans with balsamic vinegar, pecans and olive oil.

Roasting chicken or turkey can offer a healthful source of protein.

“These are low in fat and cholesterol,” Bowes said. “Salmon and other fish are as well.”

Seasoning with herbs like rosemary, garlic, thyme, sage and oregano, a few of Bowes’ favorites, ramps up flavor and improves a dish’s anti-inflammatory properties.

She also likes to make typical bread-based stuffing. She uses whole grain brown rice with herbs, walnuts and cranberries for more nutrition.

Jane Giambrone, registered nurse and certified diabetes care and education specialist with Rochester Regional Health, is also a sub of smart substitutes, like homemade cranberry sauce with natural sweeteners like maple syrup and orange juice.

“It’s more nutritious,” she said.

“Traditional cranberry sauce is full of sugar.”

Cranberries are good sources of antioxidants.

Giambrone recommends unsalted nuts, as they are good sources of

Page 12 • IN GOOD HEALTH – Rochester / Genesee Valley Healthcare Newspaper • December 2021

• Tips 1 through 4 by Lindsay Bowes, registered dietitian and New York certified dietitian nutritionist with Finger Lakes VA. • Tips from 5 to 7 by Sue Czap, registered dietitian and board-certified specialist in oncology nutrition with Wilmot Cancer Institute/ Pluta Integrative Oncology and Wellness Center.

minerals and healthful fats.

“What’s important is that healthful doesn’t have to be boring,” Giambrone said. “By making smart substitutions, that is really the key. Of course, quantity matters. If you have mashed potatoes, know that’s high in carbohydrates. It’s OK, but don’t go crazy with it. Have less of the high carb foods and more vegetables.”

The same holds true for treats.

Eaten in moderation, they’re fine and should be eaten guilt-free. For example, a sliver of pie is fine.

“Apple and pumpkin pie are more nutritious than other varieties,” Giambrone said. “Even though you’re getting nutrition through the apples and pumpkins, be mindful of the sugar. You can often cut down the amount of sugar without compromising the taste.”

HAPPY

Holidays

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——— • “You could do outdoor skating and skiing with the whole family.

• “Play on a sledding hill. You’ll feel better about yourself if you do something active in the morning and then have a feast with family.”

— Dan Dey, sports medicine physician at Rochester Regional Health.

• “You can always take a walk after dinner with your family and before that festive dessert.

• “Play card games or board games. That’s a big thing that’s coming back. It’s more prominent at holiday parties to break out the games after dinner.

• “Sometimes families will put on a holiday movie to watch together. Or if there’s a game on, watch it together.

• “Drive around and look at the lights and decorations together.

• “Try Christmas caroling around the neighborhood.”

— Lindsay Bowes, registered dietitian and New York certified dietitian nutritionist at Finger Lakes VA. • “Talk with your family about any concerns, for example, masks and vaccination, ahead of time and

make sure you are clear with others about any requirements you have for get-togethers ahead of time. That would prevent disagreement and arguments the day of the get-together.

Remember to follow the guidelines when possible and communicate the reasons for following the guidelines to your family, like not wanting to get Grandma sick with COVID. • Consider your goals before the holidays and discuss goals with medical providers if possible to determine they are reasonable and healthy.

Make sure your goals are SMART (specific, measurable, achievable, relevant to your values and timebound) as they are more likely to be completed if they are SMART. Break down goals into smaller steps as needed. Communicate these goals with your friends and family. If you have someone that could hold you accountable in a healthy manner, such as your significant other, let them know your goal. Track your progress via an app or paper or other method. For weight loss, it is pretty easy to miss the small gains and focus on the big overall goal. Be aware of your thoughts and emotions, as well as how these influence your eating and exercise, as well as your pursuit of your SMART goal.

• “I would just encourage people to understand their personal priorities like political activism on a specific topic, family relationships, et cetera) and act according to their priorities and, obviously, in accordance with laws.”

— Garry Spink, PhD, psychologist at Rochester Regional Health.

• “What is the point of the party?

It’s not just the food but focusing on socializing and reconnecting, not just standing by the food. Eat, enjoy it, but don’t make it the focus of the evening. Go with the mindset of giving yourself a certain number of things to try.”

— Sue Czap, registered dietitian, board-certified specialist in Oncology Nutrition at Wilmot Cancer Institute/ Pluta Integrative Oncology and Wellness Center.

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By Deborah Jeanne Sergeant oes it seem like every celebration this season centers around food and stress? Those extra calories consumed during the numerous events can add up to tough-to-lose pounds in January.

Those aggravating discussions about politics, religion and personal choices can raise stress levels among otherwise level-headed family members (“Aren’t you going to ever settle down?” “When are you two having a baby?”). Plus, there are the conflicting ideas about how to keep everyone safe from COVID-19.

By planning events to enjoy with loved ones, you can eat less and stress less during the holidays since you can focus on the activity.

We’ve asked four local providers for stress-free suggestions for the holidays. Here’s what they had to say.

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December 2021 • IN GOOD HEALTH – Rochester / Genesee Valley Healthcare Newspaper • Page 13

Going Vegan — and Not Going Back Don Burns: A super-enthusiast for eating simple

By John Addyman

D

on Burns doesn’t waste a lot of time in the supermarket.

“I see people shopping there and they hold up two things and they read the nutrition labels,” he says.

Burns has a simpler approach.

“I pick up items that don’t have a nutrition label,” he says. “You get it?”

“I talked to a nutritionist at Strong Memorial and she said to pick up things that don’t have a nutritional label,” he says.

“If there’s no nutrition label, nothing has been added to it,” he explains. “A package of fresh broccoli doesn’t have a nutrition label.”

Holding up a sweet potato, he proves his point: “No label.” Then, a package of strawberries. “No label.”

And he goes right across his kitchen counter, holding up one item of produce after another.

“All the things I have here were raised on a farm and have no preservatives,” he says.

Burns, 65, of Fairport, is a super enthusiast for eating simple.

“I am a whole-food, plant-based guru who takes it to the extreme,” he says. And he shows you how to do it, even without being asked.

He began his transformation to a simple vegan (no animal products) diet five years ago when his PSA (prostate-specific antigen) numbers suddenly started climbing. Burns has since done extensive research on his own and he’ll fire wisdom at you that has originated from many doctors and scientists who advocate for better diets.

“I have an interest in eating healthier. My father died of heart disease. I’m not a know-it-all, but a heart attack occurs because you have high blood pressure, a blockage in your arteries — this is all preventable through diet,” he says. “A hearthealthy diet is a brain-healthy diet is a breast-healthy diet is a prostate-healthy diet is a whole-bodyhealthy diet.”

The PSA numbers Burns was experiencing were more than a warning. He ended up with prostate cancer and has had surgery. His devotion to healthy eating became a cause: what he was learning became something he wants to share with others.

“What I taught myself was fruits, nuts, grains, legumes, vegetables and seeds. This isn’t rocket science,” he says. “If you want to live healthy, fast food is not for you.”

Learning from the pros He got started on a plant-based diet by getting rid of fast food, processed food, sugar, anything with artificial coloring or preservatives.

And he read. And he voyaged the internet. And he attended talks and picked up brochures.

Burns noted that the Prostate Cancer Foundation Guide advised “eat real food” and provided a list.

He got the newsletters from the Rochester Vegan Society and attended their talks involving doctors from all over the U.S. He read physician William Li’s book, “Eat to Beat

Fairport resident Don Burns, 65, began his transformation to a simple vegan (no animal products) diet five years ago when his PSA (prostate-specific antigen) numbers suddenly started climbing. “I have an interest in eating healthier,” he says.

What’s Cooking in Don Burns Kitchen?

I

f you’re going to eat healthy, you might make it more interesting by providing a colorful plate. Here are some of Don Burns’s meals (from top to bottom). He doesn’t have recipes, but he does have an eye for color and variety and taste...

1

Burns’ pizza starts with whole wheat pizza dough with shredded mozzarella cheese (now substitute with nutritional yeast because it’s vegan), mushrooms, broccoli, red bell pepper, banana peppers and black olives.

2

Carrot dog on sourdough bread with onions, sauerkraut, mustard and ketchup. The side dish is sweet potato, broccoli, beans and quinoa.

3

Sweet potato is the base for this dish, with beets, broccoli, northern beans, garlic and onion.

4

Brussel sprouts, broccoli, red bell pepper, onion and garlic over brown rice form this colorful dish.

5

Grilled Tempeh with a side dish of beet greens, Brussel sprouts, onion and garlic overlaying sweet potato.

Page 14 • IN GOOD HEALTH – Rochester / Genesee Valley Healthcare Newspaper • December 2021

Disease” and physician Michael Greger’s book, “How Not to Die,” and Reshma Shah’s book, “Nourish.”

He listened to Rochester physician Ted Barnett’s advocacy for a wholefood, plant-based diet to “manage stress, sleep better, exercise and avoid unhealthy substances and prevent disease.”

He knows his diet is a full leap.

“You can start out at 50%,” he advised. “If you want to have a burger, there’s no vegetarian police. If you want to start eating more fruits and vegetables, you can still eat anything you want and you slowly start making a transition over.

“In the beginning, you eat whatever you want. Eating more fruits and vegetables is the essence. These foods crowd out the higher-calorie food. When you start eating more fiber-rich and more nutritious foods, this stuff is going to stay with you.

It’s all about choices. I started making better choices for myself.

“A lot of people do backslide.

They don’t do any exercise; they get into the alcohol. I tried to be disciplined. Your health is the most important thing that you can take care of.”

But what to eat?

Try a medley, Burns advises.

“I don’t have a recipe for a meal,” he explains. He goes for variety and color. What looks interesting to eat, he figures, probably tastes good.

“I take my sweet potato, for instance, and put beans and beets and quinoa on it, like a salad—it’s a vegetable medley,” he says.

He likes portobello mushrooms on sourdough bread with horseradish. “For my pizza, I use sprouted grain pizza crust [available at Wegmans]. I make my own sauce with tomato puree, oregano, basil and garlic,” he said.

He also makes "carrot dogs" and colorful plates.

Now that he knows what he’s talking about and can explain it to others with a lot of backup from the writings and sayings of leading doctors, Burns wants to proselytize and help others make a difference in their lives.

“Heart disease and cancer are top killers — these are things that are taking people out. I’m doing this because I’ve got control. By my choices in food, I’ve got control, potentially, reducing the risk. Does that mean I’m not going to get a heart attack because I’m healthy? Guess what?

There are no guarantees in life. I believe by eating healthy and making better choices, like exercising, it will reduce the risk of disease and that’s well-published.

“I talk to other people. I’ve got a ton of friends and neighbors, people in my church, at the YMCA and where I go hiking. I like food as much as they do. I tell people there’s a benefit to what I do. The way I eat is a permanent lifestyle change, not a diet per se. There’s no calorie-counting and no serving-size limit—I eat as much as I want! For me, the variety of foods I now enjoy has significantly increased.”

SmartBites

By Anne Palumbo

E

Rosemary Roasted Almonds

The skinny on healthy eating

Great Reasons to Eat More Almonds

very day, I eat a handful of almonds. While I’m certainly crazy about this nut’s yum-factor, I confess to being absolutely nuts about its impressive array of nutrients.

Almonds abound with vitamin E, a powerhouse nutrient that acts as an antioxidant, neutralizing free radicals that can damage cells. You know how rust can crop up on your car or bike? Well, a similar oxidation process and accelerated aging occurs in your body when cells are exposed to molecules called free radicals.

These toxic molecules weaken and break down healthy cells, and may also contribute to chronic health issues such as heart disease, cancer, diabetes, osteoarthritis, and more.

Although free radicals occur naturally in the body, lifestyle factors can accelerate their production, causing an unhealthy balance known as oxidative stress. Smoking, alcohol, fried foods and exposure to toxic chemicals, such as pesticides, have all been linked to an uptick in free radicals. An ounce of free-radical-bustin’ almonds—that’s 24 nuts—provides nearly half of our daily needs for vitamin E. Almonds are a boon for bones.

That one-ounce serving packs as much calcium as a quarter-cup of milk. On top of that, almonds are loaded with two minerals that also keep your bones healthy and strong: manganese and phosphorous.

Worried that almonds are fattening? Research has shown that eating almonds reduces hunger, lowering your overall calorie intake. High in both protein and fiber—two nutrients that take longer to digest—almonds increase feelings of fullness and satiety. A study of overweight women found that those consuming almonds lost more weight than those on a nutfree diet. Twenty four almonds have 160 calories.

And while almonds do have 14 grams of fat, it’s mostly monounsaturated fat—the good fat that helps protect your heart by maintaining levels of “good” HDL cholesterol while reducing levels of “bad” LDL cholesterol. Show your ticker some love: eat almonds!

Another great reason to reach for almonds: They’re remarkably high in magnesium, an essential mineral that may help lower blood pressure levels, assist with blood sugar control, and possibly reduce symptoms of depression.

Helpful tips Buy raw or roasted almonds in their purest form possible: no salt, no oil, no other added ingredients. If buying in bulk, take a sniff: they should smell sweet and nutty, not sharp or bitter (a sign of rancidity). Store almonds in a tightly sealed container in a cool, dark, dry place. Freezing or refrigerating almonds extends their shelf life by several months.

Adapted from sweetandsavourypursuits.com 2 cups raw almonds 1½ tablespoons maple syrup 1½ tablespoons olive oil 2 teaspoons dried rosemary ½ teaspoon ground cumin ½ teaspoon chili powder ½ teaspoon ground coriander ½ teaspoon Kosher salt pinch of cayenne (optional) — Preheat oven to 325 F; place rack in middle of oven. Line a baking sheet with parchment paper.

— In a medium bowl, whisk together the maple syrup, olive oil, and spices. Add almonds and mix until well coated with the spice mixture.

Spread almonds onto the baking sheet in one even layer.

— Bake in the oven for 10 minutes; then stir and bake for about 10 minutes more. Remove from the oven and let cool on sheet. Serve or store in an airtight container for up to 3 weeks.

Anne Palumbo is a lifestyle colum-

nist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.

FDA Issues New Salt Guidelines for Processed Foods

T

he U.S. Food and Drug Administration announced in October that it is lowering the recommended levels of sodium in processed, packaged and prepared foods.

The goal of the new, voluntary guideline is to help reduce Americans’ average sodium intake from 3,400 milligrams (mg) to 3,000 mg per day — roughly a 12% reduction — over the next 2.5 years.

“It’s really a pivotal day for the health of our nation as the FDA is announcing a critical step in our efforts to reduce the burden of diet-related chronic disease and advance health equity,” acting FDA Commissioner Janet Woodcock said during a media briefing announcing the new guideline.

“We as a nation face a growing epidemic of diet-related chronic diseases such as cardiovascular disease, obesity and diabetes, which disproportionately impact racial and ethnic minority groups,” Woodcock added.

“As a result, thousands of lives are lost and billions of dollars spent in health care costs each year for these preventable illnesses. We also know that limiting certain nutrients such as sodium in our diet can play a huge role in helping to prevent diseases such as hypertension [high blood pressure], cardiovascular disease and renal [kidney] disease,” Woodcock said.

U.S. Health and Human Services Secretary Xavier Becerra said the new

guideline, although not mandatory, should help all Americans become more healthy.

“These new recommendations and target by the FDA take this a step closer to improving health outcomes for all Americans,” he said during the media briefing. “It keeps Americans on track to stay healthier as we move forward. [The] human and economic costs [of] diet-related diseases are staggering. And hundreds of thou-

sands of Americans are learning that the hard way, as they contract these chronic diseases, and they face the consequences of poor nutrition. So, it’s time for us to do much better.”

Despite the lowering of recommended sodium levels in processed and packaged products, it still does not meet U.S. Dietary Guidelines for Americans’ recommended limit of 2,300 mg per day for those aged 14 and older, the FDA noted.

US Ranks World No. 2 for Salt Content of Processed Meat and Fish Products The salt (sodium) content of processed meat and fish products is so high in the US that it ranks second in the world, finds a five-country study published in October in the online journal BMJ Open.

China comes first, while the UK comes last in the overall rankings. But salt levels within and between the countries studied varied widely, depending on the product and brand, the findings show.

High dietary salt intake is a major cause of high blood pressure and the associated risks of cardio-

vascular and kidney diseases and death. The World Health Organization (WHO) recommends a maximum salt intake of 2000 mg/day.

But the average global salt intake in 2010 was around twice that.

The WHO has set a target of a 30% global reduction in salt intake by 2025, and to gauge progress against this, focused on the salt content of processed meat and fish products in three developed and two developing countries: the UK; USA; Australia; China; and South Africa.

The 2017 UK salt reduction

targets were used to assess the percentage of products reaching the levels across the five countries.

The five nations included in this study each have their own strategies to reduce dietary salt intake and are part of The International Network for Food and Obesity/noncommunicable diseases Research, Monitoring and Action Support (INFORMAS), which aims to collate and track the nutritional content of processed foods worldwide.

December 2021 • IN GOOD HEALTH – Rochester / Genesee Valley Healthcare Newspaper • Page 15

Dec. 1 is World AIDS Day, which aims to raise awareness, reduce stigma, and promote understanding of HIV and AIDS.

HIV Care Advances

Staying in care with regular monitoring is critical

By Deborah Jeanne Sergeant

I

n the decades after physician Bill Valenti started caring for HIV patients in 1981, the advances in care options and outcomes have improved dramatically.

As co-founder, chief of innovation and staff physician at Trillium Health, Valenti has seen the diagnosis of HIV transition from a veritable death sentence to an infection that he calls more manageable than diabetes.

The first drug developed to increase longevity in HIV patients was ATZ, which was introduced six years into the epidemic.

“We thought it was a game-changer, and it was for a while,” Valenti said. “We sort of knew but failed to appreciate that single-drug therapy wasn’t good for the long haul.”

By the mid-90s, a “drug cocktail” of three medications became the standard protocol. That’s when Valenti

and other providers began to see real change. They could also measure the viral load to test how effective the drugs were in individual patients.

“That began the combination therapy era and one of the things we began to see around that is that fewer people were dying and people were living longer lives,” Valenti said.

Today, newly diagnosed HIV patients can expect to live close to, if not a completely normal lifespan.

However, that relies on seeking treatment early and remaining consistent in managing their health.

“I have patients I’ve followed since the ‘80s and ‘90s that are doing quite well,” Valenti said. “Staying in care with regular monitoring is critical to the effort. It’s not a oneand-done meeting or take a pill and it’s over. You take it for the rest of your life. It’s a daily effort, not something where you give people

pills and sit back and wait for results.

It requires regular office visits, lab work, monitoring and helping people understand the importance of taking these drugs regularly.”

To reduce stigma and increase testing, he thinks HIV testing should be normalized instead of intended only for those identified as in highrisk groups.

“Universal testing has been on the books since the 1990s, that everyone over 13 should be tested once regardless of risk and those at high risk every three to six months,” he said.

Although HIV is spread through sexual contact or shared needles involving someone with an infection, Valenti views HIV testing as a part of sexual health.

“Sometimes, ‘monogamous relationship’ is a relative term, and not always absolute,” he said.

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396-4554 Page 16 • IN GOOD HEALTH – Rochester / Genesee Valley Healthcare Newspaper • December 2021

HIV patients whose infections are well-managed and who have an undetectable viral load cannot transmit HIV sexually. In addition, prescribing pre-exposure prophylaxis (PrEP) prevents patients from contracting HIV sexually.

Valenti said that has helped people at risk reduce their chances of infection.

In recent years, injectable drugs have been introduced to free patients from having to remember to take a daily pill. Every one to two months, a healthcare provider administers the injection. That can help people who struggle to not miss a dose.

“There’s an implant being studied now that may last as long as a year, like Norplant contraceptive,” Valenti said.

Richard J. Fowler, NYS-certified certified peer worker and Rochester Area Task Force on AIDS chair emeritus, explained the reason for developing longer-lasting medication to fight HIV is not only for patient convenience but also because of the nature of the virus.

“HIV molecules are constantly mutating,” Fowler said. “The process for HIV to replicate within a red blood cell is a multi-task process.

If you miss doses, you’ll build up a resistance to that medication. If you interrupt a different part of that replication process, it interrupts the replication and the development of mutations.”

Instead of the one initial drug, healthcare providers and patients have more than 40 available to use in various combinations.

In addition to monitoring their infections, providers also keep close watch on other indicators of health.

For this reason, Fowler said that someone with well-managed HIV may outlive someone without it who doesn’t manage their health.

The patient with HIV is “seen every six months and at least once a year, they have a full lab evaluation,” Fowler said. “They’re looking at kidney function, diabetes, cardiac, the full range. If there is something going on, it will be discovered.”

When Fowler was diagnosed in 1993, he was told he had 10 years to live. Because of his care management, he has never felt sick from HIV.

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ing Sjogren’s syndrome, hirty percent of Uprheumatoid arthritis, and state New York adults lupus did not visit a den• Celiac disease tist within the past year, • Anemia according to the results of • Chronic kidney a survey commissioned by disease Excellus BlueCross BlueShUntreated oral disield. And that’s troubling ease has a large impact on because the Centers for quality of life and producDisease Control and Pretivity for both children vention reports 42% of all and adults. On average, 34 adults (and 60% of adults million school hours are age 65 years and older) Anna Kanaley is lost each year because of have some form of gum medical director at emergency dental care. In disease.

Excellus BCBS. the workplace, more than Kids are also nega$45 billion is lost in productivity in tively impacted by a lack of routine the United States each year because dental care. By age 8, more than half (52%) have had a cavity in their baby of untreated oral disease. Poor dental care even impacts employment, with teeth, and low-income children are nearly 18% of all working-age adults, twice as likely to have cavities as and 29% of those with lower inhigher-income children. comes, reporting that the appearance “Regular preventive dental care of their mouth and teeth affects their is not only essential for good oral ability to interview for a job. health, but also general health,” says “Adults, and especially parents, physician Anna Kanaley, medical should view routine dental care the director at Excellus BCBS. “Many same way they do other routine diseases that affect the entire body often first become apparent as mouth medical care, such as wellness visits, lesions or other oral problems.” More standard immunizations, and screenings,” says Kanaley. “You shouldn’t than 90% of all systemic diseases think of dental care as just cleanings, produce oral signs and symptoms, and you shouldn’t just go to the reports the Academy of General dentist when you think something’s Dentistry. wrong.”

Routine dental care identifies The American Dental Association issues early when they may be easier recommends that everyone visit their to treat. The following health condidentist for an exam and cleaning at tions may be identified by a dentist least once a year, and preferably once during a routine oral exam: every six months.

• Diabetes “For help finding a dentist who • GERD (gastroesophageal reflux meets your needs, visit your health disease) insurer’s website,” advises Kanaley.

• Cancers of the head, neck, “Even if you don’t have dental covermouth and throat age, your health insurer may be able • Osteoporosis to connect you with dental health • AIDS (acquired immune defiresources.” ciency syndrome) • Autoimmune diseases, includ-

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December 2021 • IN GOOD HEALTH – Rochester / Genesee Valley Healthcare Newspaper • Page 17

5

Things You Should Know About Epilepsy

By Ernst Lamothe Jr.

E

pilepsy is one of the most common neurological diseases. It’s also one of the most unknown and stigmatized.

One in 26 people will be diagnosed with epilepsy and around 3% of the United States population has an active epilepsy diagnosis, according to the Centers for Disease Control and Prevention. This is more than multiple sclerosis, cerebral palsy and Parkinson’s disease combined.

“The impact that epilepsy can have on a person’s life ranges from mildly inconvenienced to devastating,” said Michael Radell, education coordinator and camp director for Epilepsy Alliance of West Central NY, the epilepsy services division of Empowering People’s Independence.

“And often that impact has nothing to do with the person’s actual seizures, but rather other people’s perceptions about what epilepsy is and isn’t.”

A primary focus of the Epilepsy Alliance is to increase awareness of epilepsy and dispel the common myths and stigmas surrounding this condition.

Here are the five most important things to know about epilepsy.

1.What is epilepsy?

Epilepsy is generally defined as two or more seizures with no known cause. Seizures are excessive

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electrical activity in the brain that alters a person’s movement, sensations, behavior or awareness. Seizures are quite common, one 1 in 10 people will experience a seizure during their lifetime, and they are often caused by fevers, brain tumors, brain injuries and drug interactions. A person is diagnosed with epilepsy when their doctor determines that a person has had two seizures, greater than 24 hours apart, which cannot be traced back to a known cause and they are at risk for having future seizures.

“People equate epilepsy with having lower intelligence or someone not being able to take care of themselves and that is simply incorrect,” said Radell.

Epilepsy is not a mental disorder, is not contagious and is not an indication of intelligence.

2.What are seizures?

There are many different types of seizures.

“The most well-known seizure is called a tonic-clonic. It was formerly known as a grand mal seizure and is the one most often depicted on TV and in movies,” said Radell.

During this type of seizure, all of one’s muscles stiffen, then air in the vocal cords causes a cry or groan, the person loses consciousness, falls to the floor and has rhythmic jerking of their limbs. Two other common seizure types are absence seizures, which are brief episodes of staring spells and myoclonic seizures, which are brief, shock-like jerks of a muscle or a group of muscles. They typically pass in a few seconds or minutes.

There can be just one, but sometimes many will occur within a short time.

With atonic seizures, muscles suddenly become limp, the eyelids may droop and the head may nod or drop forward.

Seizures can occur either when you’re awake or asleep. Seizures can occur randomly and often without warning. Sometimes a seizure can be triggered by things, such as sleep deprivation, illness, flashing bright lights, alcohol or drug use, stress, poor diet or missed dose of anti-seizure medication.

3.

Treatments

There are many treatments available for epilepsy today and the good news is that 70% of people with epilepsy have good seizure control with minimal side effects. The most common treatment is medication.

Other treatments include implantable devices that help regulate the brain’s electrical discharges (kind of like a pacemaker for the brain); brain surgery for those whose seizures can be traced back to a single origin point; and dietary therapies.

Unfortunately, 30% have what doctors call intractable epilepsy, which means that today’s treatments are not effective in controlling their seizures and there is no cure, making epilepsy a life-long chronic condition.

“Despite the challenges, there are plenty of people working and living full lives with epilepsy. You can live a quality life with epilepsy,” Radell emphasized.

Page 18 • IN GOOD HEALTH – Rochester / Genesee Valley Healthcare Newspaper • December 2021

Michael Radell is education coordinator and camp director for Epilepsy Alliance of West Central NY.

4.First aid

If you see someone having a seizure, the most important thing to remember is to keep them safe. The Epilepsy Alliance uses the acronym T.R.U.S.T. to teach seizure first aid for generalized tonic-clonic seizures.

T – Turn the person on their side.

This will keep their airway clear.

NEVER put anything in their mouth.

R – Remove objects such as masks, glasses, scarves, anything that can hurt or get tangled with the person, or environmental hazards such as tables and chairs.

U – Use something soft under their head: a pillow, rolled up jacket or sweatshirt S – Stay calm and stay with the person. Remain with the person until they are fully aware of surroundings.

T – Time the seizure.

For other types of seizures where the person is unaware, but remains upright and even might be walking around, keep the person safe by removing things in their path or gently redirecting them away from hazards.

Never try to control or restrain a person and never put anything in their mouth.

“For most people with well-controlled epilepsy, having a seizure is not a medical emergency,” Radell explained. “However, you should always call 911 if a person is having a seizure for the first time, a seizure lasts more than five minutes, a person is having back-to-back seizures or a person has a new type of seizure.”

5.Seeking help

Due to the complex nature of epilepsy and seizures, Radell encourages anyone who has had an unprovoked seizure to talk with their doctor and see a neurologist.

Radell also recommends scheduling an epilepsy education session or attending one of their monthly webinars with epilepsy medical experts.

“Having up-to-date information about epilepsy as well as critical seizure first aid training can be life-saving,” Radell said. “We provide tailored programs for families, day cares, schools and workplaces.”

Radell also runs camps for children with the condition. He believes it is essential to connect kids with others experiencing seizures.

“When you see other people who are like you and you share a common bond, it is uplifting. It is also a chance just to talk with others who have the same challenges, connect in fun ways and learn from each other,” he added.

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How to Help Your Overmedicated Parent

Dear Savvy Senior, My 75-year-old mother is currently taking 16 different prescription and OTC medications and I’m worried she’s taking way too many drugs. Can you suggest any resources that can help us?

— Worried Daughter

Dear Worried, Unfortunately, millions of older Americans are taking way too many medications today, which raises their risk of dangerous side effects and drug interactions.

According to the American Society of Consultant Pharmacists, people aged 65 to 69 take an average of 15 prescriptions a year, and those aged 80 to 84 take 18 prescriptions a year. And that’s in addition to the myriad of over-the-counter drugs, herbal remedies, vitamins and minerals they may take, any of which — alone or in combination — could cause more problems than they cure.

Even when older patients are taking only necessary and effective drugs, the dosages need a second look. As patients age, they tend to metabolize drugs more slowly, meaning the dose that was perfect five years ago may now be too high, perhaps causing dizziness and falls.

Doses need to be continually adjusted with age, and most of the time that doesn’t happen.

Get a Drug Review If you have concerns or questions about the medications your mother is taking, gather up all her pill bottles, including her prescription and overthe-counter drugs as well as vitamins and supplements, put them in a bag, and take them to her primary physician or pharmacist for a comprehensive drug review.

Medicare provides free drug reviews with a doctor during annual “wellness visits,” and many Medicare Part D prescription-drug beneficiaries can get free reviews from

pharmacists, too.

At the drug review, go through each medication and find out if there are any duplicate meds or dangerous combinations your mom is taking, and if there are any drugs she could stop taking or reduce the dosage. Then, make a medication master list and keep it updated so it can be easily be shared whenever your mom sees a doctor.

To help with this, AARP offers a free “my personal medication record” form that you can download and print at AARP-medical-record-form.pdffiller.com. Or, if your mom uses a smartphone, she can use a pill tracking app like Medisafe – Pill & Med Reminder (MyMedisafe. com).

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Other Tips If possible, your mom should also use a single pharmacy to fill all her prescriptions. The software that pharmacies use to manage patient prescriptions is designed to cross reference all medications a patient is taking to ensure that there are no drug interactions that could cause harm.

Also, the next time your mom’s doctor prescribes a new medication, she should ask about nondrug treatment options that might be safer.

If the drug is indeed necessary, she needs to find out how long she’s supposed to take it and the side effects it can cause.

Another good resource that can help keep your mom safe is the American Geriatrics Society, which has identified 10 different types of medications that people 65 and older should almost always avoid because of the risk of serious side effects.

They include the anti-anxiety drugs diazepam (Valium) and alprazolam (Xanax), and sleep drugs such as zolpidem (Ambien) and eszopiclone (Lunesta). To see the complete list, visit HealthInAging.org and search “10 medications older adults should avoid.”

Send your senior questions to: Savvy Senior, P.O. Box 5443, Norman, OK 73070, or visit SavvySenior. org. Jim Miller is a contributor to the NBC Today show and author of “The Savvy Senior” book.

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December 2021 • IN GOOD HEALTH – Rochester / Genesee Valley Healthcare Newspaper • Page 19

Ask St. Annʼs

By Chef Todd Klugh

Holiday Meals Can Be Healthy for Seniors and Still Taste Great

Ah, the holiday meal!

We look forward to it all year long as our traditional favorites make their annual appearance, much to our delight.

And here’s a secret: You don’t have to give up healthy eating to enjoy your holiday favorites.

With some minor alterations in the kitchen, those classic dishes can be healthful as well as delicious.

That’s especially important for seniors with dietary restriction due to diabetes, high blood pressure, and other chronic conditions.

The rich foods that grandma used to make have a place in our hearts, but they also had a place on our waistlines and in our arteries!

But take it from me: it’s possible to reduce the fat and calories without sacrificing flavor. Try these substitutions in your holiday recipes: • Instead of heavy cream, use 2% milk.

• Instead of flour for thickening, use a cornstarch slurry (cornstarch mixed with water or milk).

• When using sour cream, mix some fat-free in with the regular.

• To reduce fat, use vegan butter instead of regular.

• Brine your turkey with dry white wine instead of salt; the acidity will have the same effect, keeping your turkey tender and juicy, but with lower sodium.

In many cases, such as with sour cream, you’re using the ingredient for texture, not taste. The healthier ingredient gets the job done without affecting the flavor.

The same holds true for gluten-free ingredients.

Many people, including seniors, can’t eat gluten, a protein found in wheat, rye and barley. That’s the case for many residents of Chapel Oaks, so we use gluten-free alternatives, specifically, rice or corn flour instead of wheat flour. Again, it serves the same purpose in the recipe (binding, structure, elasticity) but without the gluten and it doesn’t affect the flavor.

(Since I began preparing gluten-free meals for my mother, the rest of my

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family has been eating gluten-free without knowing it.) Gluten-free breads and pizza dough — perfect for pies — are also now widely available.

Remember: Using healthier ingredients doesn’t mean sacrificing taste. That means you can serve all your guests a healthier meal that tastes great and meets the needs of those who are diet-restricted. (No need to make a second “healthy” meal on top of the main one, meaning less stress for the chef.)

Bonus Advice: Chef Todd’s Kitchen Hacks • Let your turkey rest for as many hours as you cook it. This will keep the juices in so they won’t be lost when you cut into the bird. Cover it with aluminum foil to retain the heat while resting, then serve with hot gravy.

• Cook your stuffing outside of the turkey (technically making it “dressing”) and stuff the bird with apples, oranges, celery, onions, and fresh herbs. This will enhance the flavor of the meat and your dressing will taste just as good.

• Use a combination of baking apples (20 oz.) and sweet eating apples (such as Crispin) for no-sugar-added apple pie.

Todd Klugh is executive chef, St. Ann’s Community at Chapel Oaks. He can be reached at tklugh@mystanns.com.

Visit St. Ann’s Facebook page for some of Chef Todd’s most popular seasonal recipes.

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If you rely on Supplemental Security Income (SSI) payments or Social Security Disability Insurance (SSDI) benefits and want to start or return to work, we can help.

Ticket to Work (ticket) is a program that supports career development for SSDI beneficiaries and SSI recipients who want to work and progress toward financial independence. The ticket program is free and voluntary. Learn more about the Ticket to Work program at www.ssa. gov/work or call the Ticket to Work Help Line at 1-866-968-7842 or 1-866833-2967 (TTY) Monday through Friday, 8 a.m. to 8 p.m. ET. In addition to the Ticket to Work program, the Plan for Achieving Self-Support (PASS) program also helps people with disabilities return to work. A PASS allows you to set aside resources and other income besides your SSI for a specified period.

With a PASS you can pursue a work goal that will reduce or eliminate your need for SSI or SSDI benefits.

How does a PASS help someone return to work?

• We base SSI eligibility and payment amounts on income and

Q&A

Q: What should I do if an employee gives me a Social Security number but cannot produce the card?

A: Seeing the card is not as important as putting the correct information on the worker’s Form W-2. You can verify employee Social Security numbers by using the Social Security Number Verification Service. Just go to www.ssa.gov/bso.

This online service allows registered employers to verify employee Social Security numbers against Social Security records for wage reporting purposes.

Q: When a person who has worked and paid Social Security taxes dies, are benefits payable on that person’s record?

A: Social Security survivors benefits can be paid to: • A widow or widower — unreduced benefits at full retirement age, or reduced benefits as early as age 60.

• A disabled widow or widower — as early as age 50.

• A widow or widower at any age if he or she takes care of the deceased’s child who is under age 16 or disabled, and receiving Social Security benefits.

• Unmarried children under 18 or up to age 19 if they are attending high school full time. Under certain circumstances, benefits can be paid

Page 20 • IN GOOD HEALTH – Rochester / Genesee Valley Healthcare Newspaper • December 2021

resources (items of value that the person owns).

• PASS lets a person with a disability set aside money and items they own to pay for items or services needed to achieve a specific work goal.

• The objective of the PASS is to help people with disabilities find employment that reduces or eliminates the need for SSI or SSDI benefits.

You can read all about the PASS program at www.ssa.gov/pubs/EN05-11017.pdf.

The PASS must be in writing and we must approve the plan. To start, contact your local PASS cadre or local Social Security office for an application (Form SSA-545-BK). You can also access the form at www.ssa.gov/ forms/ssa-545.html. Ticket to Work service providers, vocational counselors, or a representative or relative can help you write a PASS. For more information about PASS, read "The Red Book – A Guide to Work Incentives" at www.ssa.gov/ redbook.

Your job isn’t just a source of income — it can be a vehicle to independence or the beginning step to fulfilling your dreams. Let our Ticket to Work program or PASS program help you achieve your goals.

to stepchildren, grandchildren, or adopted children.

• Children at any age who were disabled before age 22 and remain disabled.

• Dependent parents aged 62 or older.

Even if you are divorced, you still may qualify for survivors benefits. For more information, go to www.ssa.gov.

Q: What is the earliest age that I can receive Social Security disability benefits?

A: There is no minimum age as long as you meet the Social Security definition of disabled and you have sufficient work to qualify for benefits. To qualify for disability benefits, you must have worked under Social Security long enough to earn the required number of work credits and some of the work must be recent. You can earn up to a maximum of four work credits each year. The number of work credits you need for disability benefits depends on the age you become disabled. For example, if you are under age 24, you may qualify with as little as six credits of coverage. But people disabled at age 31 or older generally need between 20 and 40 credits to qualify, and some of the work must have been recent.

For example, you may need to have worked five out of the past 10 years.

Learn more at www.ssa.gov/disability.

Health News Excellus has new general counsel and senior VP Brenda Rigas has been appointed general counsel and senior vice president at Excellus BlueCross BlueShield.

Over the past 14 years, Rigas has been the primary legal support for compliance Brenda Rigas and regulatory affairs at the organization and has managed the organization’s response to various high-profile matters.

“Brenda has been managing the legal team for two years and has worked to better align the team’s resources with our business needs,” said Jim Reed, Excellus BCBS president and CEO. “She has developed trusted, collaborative relationships across the organization and with key outside counsels and regulators — we are proud to announce this appointment and have Brenda on our team.”

In her new role, Rigas is chief legal officer and advisor for the organization, managing the full range of legal services and matters for all corporate operations and activities.

Prior to joining Excellus BCBS in 2007, Rigas worked as counsel to the chair of the New York State Workers’ Compensation Board, where she actively participated in regulatory and administrative reform initiatives.

Following eight years with New York state, Rigas provided consulting services to large, self-funded employers on workers’ compensation compliance and management.

A graduate of Ithaca College, Rigas earned her Juris Doctor from Syracuse University College of Law. She serves on the board of directors for a local, nonprofit skilled nursing and rehabilitation facility and is active in the Marietta and Marcellus communities where she resides with her husband and two daughters.

UR Medicine Home Care names new CEO Michelle Dahlkemper will be the new president and CEO of UR Medicine Home Care (URMHC).

Dahlkemper is currently serving as the president and chief executive officer for Penn Medicine Michelle Dahlkemper Home Health Lancaster General Health (PMHH Lancaster General Health). She will begin leading the $60 million home care agency Dec. 13.

She succeeds Jane Shukitis, who is retiring Dec. 31.

“Home care plays a rapidly

expanding role in our health system and nationally, providing valuable services that help patients to improve or maintain their health as comfortably and conveniently as possible,” said Steven I. Goldstein, senior vice president of the University of Rochester Medical Center, who oversees URMHC, and also serves as president and CEO of Strong Memorial and Highland hospitals in Rochester.

“We are proud that UR Medicine Home Care has established itself as our region’s leading provider of these services, with a national reputation for innovation and excellence. As our new CEO, Michelle Dahlkemper will bring the professional experience and leadership vision to continue the organization’s growth and success.”

An executive leader in home care and hospice for more than 11 years, Dahlkemper has more than 20 years of leadership experience in postacute healthcare, including palliative care and chronic illness management.

Dahlkemper graduated from San Diego State University with a Bachelor of Science in nursing, later receiving her MBA from the Eller College of Management, at the University of Arizona. She is completing her certification in healthcare innovation from the Perelman School of Medicine at the University of Pennsylvania, and completed a fellowship in healthcare leadership from the California Healthcare Foundation in conjunction with the University of California San Francisco Healthforce Center.

Prior to joining Penn Medicine, Dahlkemper was chief operating officer (COO) at VNA Health, Santa Barbara, California. She was the COO of the Hospice of Santa Cruz County, Scotts Valley, California. Dahlkemper also served as the regional administrator for hospice and advanced illness management at Sutter Health in San Francisco. She is a fellow of the American College of Healthcare Executives (FACHE).

As CEO of PMHH Lancaster General Health, Dahlkemper helped the organization to improve its financial performance while championing patient experience improvement.

She also collaborated in the development and launch of innovative care delivery programs with clinical service lines and population health including telemonitoring virtual care management, breathe better together and hospital at home. Dahlkemper also led the implementation of EPIC electronic medical record as well as spearheading the agency’s lean management processes.

“I have worked in home care and hospice for many years,” she said, “and UR Medicine Home Care has an outstanding reputation. I am excited to meet with staff and learn how they contribute to the agency’s mission.”

land.

The American College of Lifestyle Medicine defines the specialty as the use of a whole food, plant-predominant dietary lifestyle, Susan Friedman regular physical activity, restorative sleep, stress management, avoidance of risky substances and positive social connection as a primary therapeutic modality for treatment and reversal of chronic disease.

Friedman developed an interest in lifestyle medicine about eight years ago. “When I started my career as a geriatrician 25 years ago, I was basically seeing patients in their 80s and 90s with multiple health and cognitive issues,” she said. “But as time went on, I noticed that more and more younger people were presenting with chronic illnesses like diabetes and heart disease. I came to the realization that lifestyle made a big difference in health and well-being.”

Friedman took a sabbatical in 2016 to study lifestyle medicine and became board-certified in 2017. “It’s been estimated that three quarters of chronic illness could be eliminated with better lifestyle habits,” she said. “And the pandemic has been a particular time of stress for everyone.

It’s important for us to take the time to think about our health and make plans for positive changes that we can make to improve our health.”

The goal is to maximize healthy aging. “Working toward healthy aging starts the day you are born,” she said. “It’s never too early or too late to make adjustments in your lifestyle to make a positive impact on your health.”

Friedman has been working closely with the Rochester Lifestyle Medicine Institute (RLMI) where she has served as director of clinical studies and board vice chairwoman for several years to make services and programs available for the community. As the former medical director of Rochester Lifestyle Medicine Group, she has worked with patients to help them address root causes of chronic illness. Several widely known researchers and practitioners in lifestyle medicine are based in Rochester and lifestyle medicine is now a twoweek elective for medical students at the University of Rochester School of Medicine & Dentistry.

Friedman named director of lifestyle medicine at Highland

The American Association of Critical-Care Nurses (AACN), Aliso Viejo, California, recently conferred a silver-level Beacon Award for Excellence on the emergency observation unit at Unity Hospital.

The latest award brings Rochester Regional Health’s total to 29 Beacon awards which is the most of any hospital system in the country.

Susan M. Friedman, a Highland Hospital geriatrician, internist and University of Rochester professor of medicine, has been named founding director of lifestyle medicine at High-

Unity Hospital’s emergency observation unit recognized

The Beacon Award for Excellence — a significant milestone on the path to exceptional patient care and healthy work environments — recognizes unit caregivers who successfully improve patient outcomes and align practices with AACN’s six healthy work environment standards.

Units that achieve this three-year, three-level award with a gold, silver or bronze designation meet national criteria consistent with the ANCC Magnet Recognition Program, the Malcolm Baldrige National Quality Award and the National Quality Healthcare Award.

The silver-level Beacon Award for Excellence earned by the emergency observation unit at Unity Hospital signifies an effective approach to policies, procedures and processes that includes engagement of staff and key stakeholders. The unit has evaluation and improvement strategies in place and good performance measures when compared to relevant benchmarks. The emergency observation unit at Unity Hospital earned its silver award by meeting the following evidence-based Beacon Award for Excellence criteria: leadership structures and systems; appropriate staffing and staff engagement; effective communication, knowledge management and learning and development; evidence-based practice and processes; and outcome measurement.

Professional Promoted at The Eye Care Center Deneil Hinman was recently promoted to the position of surgery scheduling supervisor at The Eye Care Center, which has offices in Canandaigua, Geneva and Newark.

“It’s exciting that Deneil has Deneil Hinman earned this promotion,” said Terry Parsons, practice administrator. “Her expertise and commitment to ensuring excellent eye care services for our patients will play a crucial role in the continuing growth of The Eye Care Center.”

Hinman coordinates details for patients who need surgery and she works closely with physicians, staff and multiple surgery locations to ensure they receive all the necessary information.

Hinman lives in Canandaigua, after attending Honeoye Central school and growing up in the Honeoye area. She earned her associates degree at Bryant and Stratton College and participates in events held by the Professional Women of the Finger Lakes. In her spare time, Hinman enjoys spending time with family and hiking, golf and softball.

December 2021 • IN GOOD HEALTH – Rochester / Genesee Valley Healthcare Newspaper • Page 21

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Page 22 • IN GOOD HEALTH – Rochester / Genesee Valley Healthcare Newspaper • December 2021

Excellus Announces Recipients of 2021 Health Equity Awards

E

xcellus BlueCross BlueShield recently announced the recipients of its 2021 Health Equity Awards.

The awards represent more than $388,000 in financial support the nonprofit health insurer is providing to community programs that address racial and ethnic health disparities across its Upstate New York service area.

“Through these Health Equity Awards, we are honoring our pledge to invest in organizations that strive for equitable treatment and the elimination of discrimination for all people so they may have an opportunity to live healthier and more secure lives,” said Excellus BlueCross BlueShield President and CEO Jim Reed. “We believe we have a duty to lead by example and inspire positive change within our company, our industry, and broadly in the communities we serve. This work furthers our commitment to inclusion, diversity, equity and access, which guides us in all we do.”

Last August, Excellus BCBS invited organizations to apply for awards of up to $30,000 each to help fund programs to improve health equity in communities of color, especially within Black and Latino communities. These segments of the community continue to suffer from health care and social disadvantages due to racism and discrimination.

Award categories include improving the community’s physical health and mental health, reducing social dis-

parities in health care and ensuring access to health care services.

The funding from Excellus BCBS will support 18 nonprofit, 501(c)(3) organizations across 39 counties of Upstate New York. With more than 150 applicants, a comprehensive review process included input from individuals with diverse backgrounds and experiences to assess each proposal. Grant recipients were selected based on clear, defined goals and measurable results for reducing health disparities and improving health equity.

In the Rochester region, nearly $134,000 is being awarded to support the following initiatives: • Center for Teen Empowerment. Program: Multi-neighborhood youth organizing: a racial equity antidote to community-level violence. Community-level violence among young people is a public health issue and disproportionately harms the well-being of Black and Brown youth and their communities.

Center for Teen Empowerment hires neighborhood-based youth organizers to connect their peers with adult community leaders, families and neighborhood residents to uplift neighborhoods and create sustainable change. Funding will help enable the program to expand from a single Rochester neighborhood to two additional historically redlined neighborhoods.

• Empire Justice Center. Language access program. Language and cultural barriers can limit access to

information, health care, pose serious health risks and cause uncertainty to legal rights and services. Funding for the program will help provide community agencies, healthcare facilities, legal providers, first responders, and other vital service agencies with access to language expertise to protect, enforce and expand the rights of members of the community with limited English proficiency and who are deaf or hard-of-hearing.

• Mt Hope Family Center.

Program: Building healthy children.

The building healthy children home visiting program provides support to young mothers and their babies in Monroe County. Award funding will help address disparities in breastfeeding rates for women of color by providing training to seven community health workers, who reflect the race and ethnicity of the target population, as certified lactation counselors to deliver evidence-based lactation counseling and support to young women in their homes.

• Partners in Community Development. Program: Black Indigenous People of Color (BIPOC) Parent Mental Health Project. Historically the stigma related to mental health, receiving services and distrust associated with systemic racism within the mental health system has resulted in many BIPOC families suffering silently. The program is designed to address trauma, mental health and social and emotional health of these children and families. Funding will assist in providing culturally appropriate education and information to address stigmas associated with mental health and services from the racial equity lens to build trusting relationships in communities of color.

• The National Witness Project (NWP). Program: The witness project of Western New York. To combat challenges and help increase screening mammography rates for African American women, funding will support NWP’s culturally tailored group education, outreach, empowerment messages, and survivor narratives to provide coordinated breast health education, community door to door outreach, navigation services, and transportation to screenings.

• Wayne County Action Program. The empowerment program.

Through this program, people with disabilities (physical, mental, behavioral) are provided with peer support, nutritional and health education, referrals, assistance in navigating special education and health systems, and wrap-around care. Funding will allow expansion of the program and place a peer support specialist in Newark, Lyons and Sodus, N.Y. whose communities have some of the greatest instances of poverty, percentage of African Americans, people with disabilities, and Spanish-speaking migrant workers.

• YWCA. Health equity through trusted community engagement program — YWCA, in partnership with Coordinated Care Services, Inc., Aenon Mission Baptist Church, neighborhood schools and community health care providers, will use award funding to design a community-based health and wellness program. The program will focus on improving health outcomes and building trust within Black and Brown communities historically marginalized with significant health disparities.

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December 2021 • IN GOOD HEALTH – Rochester / Genesee Valley Healthcare Newspaper • Page 23

Award-winning retirement living throughout Monroe, Ontario, & Genesee County

The place you call home has never been more important.

St. Ann’s Community is Rochester’s leading senior housing and health services provider, with 140+ years of experience and continued growth – now serving the Irondequoit, Webster, LeRoy, and Canandaigua areas. Residents at our communities enjoy the luxury of independent, maintenance-free living with access to a wide array of first-class services and amenities. If a higher level of care is ever needed, priority access to a full continuum of care is always available.

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St. Ann’s Community at Chapel Oaks was our first Independent Living Community. Nestled on 14 acres in Irondequoit, Chapel Oaks provides luxury one and twobedroom rental apartments.

St. Ann’s Community at Cherry Ridge is located in the heart of Webster on 41 private acres of wooded terrain and beautifully landscaped gardens, offering modern cottage homes and apartments.

Josie DiPisa | 585-697-6606 jdipisa@mystanns.com www.stannscommunity.com/ chapel-oaks

Brian Burger | 585-697-6702 bburger@mystanns.com Kimberly Quartieri | 697-6703 kquartieri@mystanns.com www.stannscommunity.com/ cherry-ridge

St. Ann’s Community at The Greens is located outside of the charming village of LeRoy, just steps from town center shopping and fine dining.

Kimberly Quartieri 585-697-6708 kquartieri@mystanns.com www.stannscommunity.com/ the-greens

St. Ann’s Community has recently partnered with Quail Summit, and is proud to now offer spacious one and twobedroom senior living apartments in the Finger Lakes Region.

Rebecca Lindeman | 585-396-1010 rlindeman@quailsummit.com www.quailsummit.com

(585) 697-6000 | StAnnsCommunity.com For more information or to schedule a tour, contact us today.

Page 24 • IN GOOD HEALTH – Rochester / Genesee Valley Healthcare Newspaper • December 2021