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2 • Wednesday, February 10, 2010

American Heart Month

Sequim Gazette

OMC Foundation in third year of healthy heart program The mission of the Olympic Medical Center Foundation is simple: “To improve the quality of patients’ lives.”

Olympic Medical Center is one of the best rural hospitals in the nation and as such relies on the dedication of many volunteers of the foundation.

Over the past several years, the foundation’s endowment has increased to more than $1 million. In addition, the foundation gives yearly donations to provide state-of-the-art equipment and essential programs for patients.

The launching of Red, Set, Go! In 2008, the staff at the hospital and the foundation agreed that it was time for us to be more committed to raising the awareness of the critical issue of heart health for women on the Olympic Peninsula. The foundation decided to launch a threeyear campaign committed to this effort. Red, Set, Go! was born and is hosted annually in February – National Heart Month.

“The purpose of the foundation’s MALONEY event is to inspire women to become educated to improve their heart health. Many women are surprised to learn that heart disease is the No. 1 killer of women and kills more women under the age of 45 than any other disease,” said Sara Maloney, OMCF associate executive director.

In addition to raising awareness and

providing education, Red, Set, Go! also raises funds for the patients of Olympic Medical Center’s cardiac services department.

“With the completion of our ambitious expansion program in both Sequim and Port Angeles, it is more important than ever for our foundation to raise funds that will provide patients with the best care as they fight heart disease,” Maloney said.

At the inaugural event in 2008 $30,000 was raised and women were encouraged to think of their heart health every time they see the color red. With the funds raised, the foundation purchased 20 ambulatory monitors. This state-ofthe-art equipment literally monitors electrical activity of the heart, allowing clinicians to evaluate complaints patients are making about their heart.

“For the previous three years physicians had been sustaining a four-week waiting period to access one of these monitors — now they are available almost immediately and that is so important to our patients,” said Maloney.

The event once again was sold out in 2009 and raised $26,000. The money was used to purchase six automated external defibrillators and with these devices a community-wide program to save lives was launched. This program aims to recognize that AEDs are an integral part of emergency response for persons in reversible cardiac arrest. In this condition, early application of an AED followed by professional medical assistance often can lead to a positive outcome.

“There is no doubt that these important devices save lives,” said Maloney.

“When it comes to a heart attack every

Seated at a nuclear imaging camera in June 2007, Karen Kingsley is a “practice patient” for cardiac services director Judy Tordini, in sweater, and cardiologist Dr. Kara Kurtz Urnes.

Photo by Patricia Morrison Coate minute counts. The goal of our program is to reach the maximum number of people within the least amount of time.”

The third annual Red, Set, Go! Luncheon is scheduled for Feb. 26 at the SunLand Golf & Country Club in Sequim. The Jamestown S’Klallam Tribe will be the presenting sponsor of this year’s event. Other corporate sponsors include: Silver/$2,500 – The Sequim

Gazette, Bronze/$1,250 – Airlift Northwest, Astellas, AstraZeneca, Cardionet, First Federal, John L. Scott, Olympic Care and Rehabilitation, Philips, Port Angeles Soroptimists, Sequim Health & Rehabilitation and Dr. Kara Kurtz Urnes. Individual tickets are priced at $50.

For more information, call the foundation office at 417-7144.

American Heart Month

Sequim Gazette

Wednesday, February 10, 2010 • 3

Your cardiac risk assessment

Friday February 26, 2010

Take this quick quiz to determine your risk of heart disease.

If you don’t know some of the answers, ask your health care provider.

1. Do you have a body mass index (BMI) score of 25 or more? ❏ Yes ❏ No ❏ Don’t Know 2. Do you smoke? ❏ Yes

❏ No

3. Is your blood pressure 130/90 (women) or 140/90 (men) or higher, or have you been told by your doctor that your blood pressure is too high? ❏ Yes ❏ No ❏ Don’t Know 4. Has your doctor told you your total cholesterol level is 200 mg/dL or higher or your HDL (good cholesterol) is less than 40 mg/dL? ❏ Yes ❏ No ❏ Don’t Know 5. Has your biological father or brother had a heart attack before age 55 or has your biological mother or sister had one before age 65? ❏ Yes ❏ No ❏ Don’t Know 6. Do you have diabetes or a fasting blood sugar of 126 mg/ dL or higher or do you need medicine to control your blood sugar? ❏ Yes ❏ No ❏ Don’t Know 7. Are you more than 55 years old? ❏ Yes ❏ No 8. Do you get less than 30 minutes of physical activity on most days? ❏ Yes ❏ No ❏ Don’t Know

, Set, Go!

OLYMPIC MEDICAL CENTER FOUNDATION

O l y m p i c M e d i c a l Ce n te r fo r Wo m e n’s H e a r t H e a l t h

Olympic Medical Center Foundation invites you to attend

The Third Annual Red, Set, Go! Heart Luncheon February 26, 2010 SunLand Golf & Country Club, Sequim 11:30am - 2:00pm • $50 per Ticket All proceeds to benefit Olympic Medical Center Cardiac Services Department For Tickets and Sponsorship Information, please call by February 13 PRESENTING SPONSOR (360) 417-7144 Jamestown

9. Has a doctor told you that you have angina (chest pains) or have you had a heart attack? ❏ Yes ❏ No ❏ Don’t Know If you have answered “Yes” to one or more of these questions, you may be at risk for heart disease or a heart attack.

Talk with your physician about your level of risk. If your physician determines a visit to a cardiologist is in order, ask to be referred to your local specialists.

You also can attend free prevention seminars offered by Olympic Medical Center’s Cardiac Services department in both Sequim and Port Angeles. Call 417-7486 for more information.

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AIRLIFT NORTHWEST • ASTELLAS • ASTRAZENECA • CARDIONET AVAMERE OLYMPIC REHABILITATION • FIRST FEDERAL • JOHN L. SCOTT DR. KARA KURTZ URNES • PHILIPS • SEQUIM HEALTH & REHABILITATION SOROPTIMIST INTERNATIONAL PORT ANGELES JET SET

4 • Wednesday, February 10, 2010

American Heart Month

Sequim Gazette

What your physician knows about your risks

BY PATRICIA MORRISON COATE Sequim Gazette Every woman walking into Dr. Larri Ann Mishko’s office is at risk of heart disease, some considerably more than others. As a family medicine practitioner at the Jamestown Family Clinic in Sequim, it’s her job to assess the extent of cardiac risks in her patients and work with each one to remove or reduce risk factors. Even before she orders lab work to “run the numbers,” Mishko, who’s been in practice a dozen years, has a good idea about a patient’s habits and history.

“We have a packet the patient fills out for the medical, social and family history and risk factors such as smoking, a history of heart disease in the family, diabetes, high blood pressure,” Mishko said. “I ask very specific questions from that on past and current history — any types of chest pain, shortness of breath.

A patient usually will have a set of symptoms and signs to lead me down a path of knowing what’s going on.”

For a baseline with new patients, Mishko orders a complete blood count and a lipid profile, which is a test that’s a specific predictor for heart disease.

It measures three different types of cholesterol — HDL (good), LDL (bad) and triglycerides — and adds them together for a total cholesterol level.

Cholesterol, which comes from fat in

foods, is needed in the body but too much can clog arteries, leading to heart attacks and strokes.

“In the exam room, I have a risk factor

tool sheet (on the computer) I use that gives the patient’s five-year and 10-year risk of a major cardiac event,” Mishko

can lower their risks by making lifestyle changes including lowering their cholesterol and blood pressure, controlling their diabetes, quitting smoking and losing weight.

“How remarkable it is to see how much they can reduce risk factors by making lifestyle changes,” she said. “I think most people know what they need to do — dietary and exercise changes.

I’m a partner in their health care and sometimes my biggest challenge is to motivate. I don’t believe in dieting: I believe baby steps in diet and exercise are the key.”

For sedentary folks, she asks them to begin with a five-minute walk, adding five minutes a day until it is part of their routine.

Another rule of thumb Mishko emphasizes is cutting portions and avoiding the “white” food and fat in her patients’ diets.

“I try to encourage patients to think of daily changes.

There are still ways to eat what they like and make good substitutes, good choices. My philosophy is ‘life is short’ Simple steps, such as reducing stress, quitting so they shouldn’t cut out smoking and eating a healthier diet can have a everything they love. If you remarkable impact on heart health. tell them they can’t, it’s a set be less than 35 inches. The heavier a up for failure. I ask them to identify woman is, the harder her heart has to what their food weakness is and look for work. There are BMI calculators online. a lower fat, lower calorie one.”

Although it’s hard for patients to Mishko said the good news is women said. “It assigns numbers for age, gender, good cholesterol, total cholesterol, blood pressure, diabetes, smoking, left ventricular hypertrophy and family history and gives the risk in percentages of likelihood.

It’s very impressive for some people when they can see it on paper.”

Other important numbers for women to know are their body mass index — 19-24 is a healthy weight, 25-29 is overweight and 30-35 is obese — and waist size, which should

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American Heart Month

Sequim Gazette hear and tougher to accomplish, quitting smoking is the best thing a woman can do to lower her risk for heart disease.

“I try to touch base on it every time I see a patient, even for one minute. I keep trying to motivate her,” Mishko said.

“I don’t think there is a magic answer but I think it’s important for patients to keep trying. The more they try, the more likely they’ll be able to stop. There are some really good tools — medications, programs through the state.” Contact the state’s Tobacco Quit Line at 800-7848669 for more information.

Heart disease is personal for Mishko

Your Local Home Care Team

— and not just because of her patients.

At age 54, her fit, athletic husband, Steve, had a heart attack due primarily to his high cholesterol levels. “I think the thing that saved him was his exercising lifestyle because it strengthened his heart.” Even though the Mishkos believed they were eating a healthy diet, they were forced to re-examine it and make smarter choices, too.

For more information about combating heart disease, see the American Heart Association’s Web site at www.americanheart.org.

ONE STOP HOME SERVICES

Wednesday, February 10, 2010 • 5

Cardiac risk factors in women Main risk factors

Other risk factors

95 percent of women who suffer a heart attack have one or more risk factors ♥ Family history of heart disease ♥ Smoking ♥ High blood pressure ♥ Elevated cholesterol ♥ Diabetes

♥ Sedentary life style ♥ Obesity ♥ Postmenopausal

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What you can do today ♥ Eat healthy — Go to www. health.gov/dietaryguidelines for more information ♥ Exercise — 30 minutes a day at least five days a week ♥ Get screened for elevated cholesterol, high blood pressure and diabetes ♥ Reduce salt intake ♥ Manage stress A diet high in soluble fiber, the kind found in fruits and vegetables, can help lower your cholesterol and reduce your risk of heart disease.

Port Angeles (360) 457-1644 • Sequim (360) 683-7377 Port Townsend (360) 379-6659 www.caregiversonline.com

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American Heart Month

6 • Wednesday, February 10, 2010

Sequim Gazette

Know your numbers!

What is the importance of knowing your body composition and body mass index?

Your body is made up of water, fat, protein, carbohydrate and various vitamins and minerals. If your waist measures more than 35” for a female or 40” for a male, you’re at higher risk for such health problems as high blood pressure, high blood cholesterol and diabetes. That increases your risk for heart disease and stroke.

Obesity now is recognized as a major, independent risk factor for heart disease. If you’re overweight or obese, you can reduce your risk for heart disease by successfully losing weight and keeping it off.

Body mass index assesses your body weight relative to height. It’s a useful, indirect measure of body composition because it correlates highly with body fat in most people. In studies by the National Center for Health Statistics,

National Institute of Health: • BMI values less than 18.5 are considered underweight.

• BMI values from 18.5 to 24.9 are healthy.

• Overweight is defined as a body mass index of 25.0 to less than 30.0.

People with BMIs in this range have an increased risk of heart and blood vessel disease.

• Obesity is defined as a BMI of 30.0 or greater (based on NIH guidelines) — about 30 pounds or more overweight. People with BMIs of 30 or more are at higher risk of cardiovascular disease.

• Extreme obesity is defined as a BMI of 40 or greater.

Some well-trained people with dense muscle mass may have a high BMI score but very little body fat. For them, the waist circumference, the skinfold thickness or more direct methods of measuring body fat may be more useful measures.

Take the

21

-Day

Go to www.americanheart.org to locate an easy-to-use BMI calculator. All you need is your accurate height measurement and weight rounded to the nearest pound.

What do my cholesterol levels mean?

High blood cholesterol signals a higher risk of heart attack and stroke.

That’s why it’s important to have your cholesterol levels checked regularly and discuss them with your doctor. A “lipoprotein profile” is a test to find out your blood cholesterol numbers. It gives information about total cholesterol, LDL, HDL, as well as triglycerides (blood fats).

• HDL is a “good” cholesterol because it seems to lower your risk of heart attack and stroke. That means that — unlike other cholesterol levels — the higher your HDL, the better. You can raise your HDL by quitting smok-

February is American Heart Month and its purpose is to increase public knowledge of various cardiovascular diseases and promote prevention heart disease by encouraging heart-healthy habits.

Heart disease is the leading killer in the United States.

The challenge Take active steps this month to learn about your own heart health and develop techniques to maintain a healthy heart.

Challenge women you know and care about to commit to the challenge too.

The time for action

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This year women are being asked to “go!” Go see your provider. Go find out your cholesterol and body mass index.

Go out and do something with your health information and make healthy choices for your heart.

lleng

Change your ways in 21 days

Love yourself ! Make healthy choices a habit. Whether you want to be more physically

ing, losing excess weight and being more active.

• LDL stands for low-density lipoprotein. This is the main carrier of harmful cholesterol in your blood. A high level of LDL means there’s a higher risk of heart disease and stroke.

• Triglycerides are the most common type of fat in your body. They also are a major energy source. They come from food and your body also makes them. As people get older, gain excess weight or both, their triglyceride and cholesterol levels tend to rise. Many people who have heart disease or diabetes have high fasting triglyceride levels. Some studies show that people with above-normal fasting triglyceride levels (150 mg/dL or higher) have a higher risk of heart disease and stroke.

Compiled from www.AmericanHeart.org

active, improve your eating habits or stress management, make a better choice for your heart.

Choose something specific that betters your health: drink six glasses of water a day, take a 15-minute walk during your lunch break, take the stairs at work, eliminate sweetened beverages, meditate 10 minutes after work or take advantage of the fun, free offers below. Whatever you decide, do it for 21 days and make it stick! It’s simple ... Just make a check mark on the days you made a healthy choice. It doesn’t matter when you start ... challenge yourself for 21 days.

You can do it!

For more information on healthy choices for 21 days, log on to www.olympicmedical.org and click on News & Events.

Other online resources for heart health: www.americanheart.org www.americaonthemove.org www.goredforwomen.org

American Heart Month

Sequim Gazette

Wednesday, February 10, 2010 • 7

Address your stress

Judy Tordini, RN, OMC cardiology program director, provides free weekly lectures on heart health, management of heart disease and prevention.

Photo courtesy of OMC.

WHAT HELPS YOUR HEART HEALTH?

BY PATRICIA MORRISON COATE Sequim Gazette Are you a pessimist or an optimist? Are you lonely or connected in your world? Both states of mind can affect your risk for heart disease.

Judi Tordini, RN, cardiology program director at Olympic Medical Center, believes the mind-body connection is very real when it comes to heart disease.

“The new research, especially on women, shows even when they’re doing everything right — eating healthy and exercising — if women don’t have strong social networks, it increases their stress,” said Tordini, a self-described cheerleader for cardiac health. “You’ve got to have a meaningful and fulfilling life for your heart to be happy.” Literally and figuratively.

“We have always known that volatile emotions like anger and hostility are bad for heart health. But these newer studies have shown that some of the quieter emotions can be just as toxic and damaging.”

Loneliness, depression and pervasive stress increase a woman’s risk for a heart attack in several ways. In a recent new University of Pittsburgh study Tordini cited, loneliness increased the risk of heart disease by 76 percent — about the same as smoking. Depression in women raises the likelihood of

+ a strong social network

See TORDINI, page 8

+ a good attitude

heart disease by 64 percent, the study showed, due to poor diets and fatigue. When women have stress in their lives and no outlet for it, the flight or fight hormone cortisol doesn’t drop back to normal levels but stays high, increasing blood pressure, blood sugar and abdominal fat, and lowering immunity and inflammatory responses — all bad for the heart.

“It’s not just your numbers — blood pressure, cholesterol and body mass index,” Tordini said.

“The psychological side of it is very hard on our insides. If you don’t say what you feel to someone, it will come back and haunt you.

“Women are so busy taking care of everybody else, balancing multiple priorities as mothers, spouses and career women. As women, we do not prioritize ourselves and our health at the top of balancing.”

Adopting what’s called the “tend and befriend” attitude, women internalize their anger and disappointment instead of expressing these emotions and become nicer and more nurturing.

“You can be that quiet person that holds everything in and still have the increase in stress reactions.”

To cope with mounting stress, Tordini said women have to give themselves permission to find a social connection that works for them such as calling another person, get-

= less stress

a healthier heart

8 • Wednesday, February 10, 2010

American Heart Month

Sequim Gazette

TORDINI, from page 7 ting away from a stressful environment, walking and breathing deeply, even for a few minutes, for mental and emotional clearing.

“Heart health is really three components, especially for women: a strong social network, a good attitude and less stress,” Tordini said.

“Women have to be honest about their stress and not bury, hold or carry it — especially repeatedly.

We are masters of worrying and we need to ask, ‘What’s within my power to let go?’ or ‘What action can I do to feel connected, somewhere?’”

Study after study has shown that people who feel lonely, depressed and isolated are many times more likely to get sick and die prematurely — not only of heart disease, but from virtually all causes — than those who have a sense of connection, love and community.

The Olympic Medical Center Foundation’s three-year “Red, Set, Go!” Women’s Heart Health program is the local initiative of heart disease in as the No. 1 killer of

American women.

The first year (2008) focused on getting women to recognize “Red” as a symbol for heart disease awareness. Last year, the “Set” theme educated women on the importance of knowing their numbers to prevent heart disease — blood pressure, cholesterol and BMI. This year’s theme “Go!” encourages women to partner with their local health care team providers to make lifestyle changes in diet, exercise and personal connections.

“This is the year of accountability, motivation and getting going,” Tordini said. “We’ve provided all the tools, so we’ve got to get going, take action — locally — on preventing heart disease. You don’t need a cardiologist to prevent a heart attack — it’s your lifestyle. With a positive mental attitude, you can achieve anything.”

“The primary purpose of our annual Red, Set, Go! Heart Lunch,” said Sara Maloney, OMCF associate executive director, “is to inspire

Cardiac Calendar Feb. 10 2-3 p.m. OMC Medical Services Building Conference Room, Second Floor Risk Factors of Heart Disease, Dr. Kara Urnes, Sequim cardiologist.

women to become more educated to improve their heart health.

We believe that education is the key to eradicating this disease and

we hope that with the knowledge shared, attendees feel empowered to take steps to improve their heart health.”

Getting together with friends to exercise is a great way to ensure a long-term commitment to heart health.

Luncheon Speakers Keynote Speaker: Larri Ann Mishko, DO Jamestown Family Health Clinic, Sequim

Feb. 11 7-9 p.m. Vern Burton Community Center, 308 E. Fourth St. Port Angeles, Fourth Annual Healthy Heart Valentine Dance Come and dance your heart out to George Snyder’s Olympic Jazz Band.

A minimum donation of $10 with proceeds benefiting OMC Cardiac Services program.

Feb. 19 12:30-1:30 p.m. Olympic Memorial Hospital McCarter Education Room, First Floor East Integrate “Move More” Into Your Life, Leonard Anderson, M.Ed.; OMC pulmonary rehabilitation coordinator

Feb. 26 11:30 a.m.-1:30 p.m.

SunLand Golf & Country Club, 109 Hilltop Drive, Sequim.

Red, Set, Go! Heart Luncheon All proceeds to benefit OMC Cardiac Services. For $50 ticket call the OMC Foundation at 417-7144. Keynote addresses by Larri Ann Mishko, DO, and Dr. Michael Crim, MD, of the Jamestown Family Clinic.

Dr. Mishko was born and raised in the Northwest, moving to Sequim initially in 1988 before going to medical school at Western University of Health Sciences in Southern California. She completed a University of Washington affiliated family practice residency in Vancouver, Wash., and began practicing in 1997. She is board certified in family practice.

Guest Speaker: Michael Crim, MD Jamestown Family Health Clinic, Sequim Dr. Crim graduated from the University of Washington School of Medicine in 1983. He completed his family practice residency in Boise, Idaho. He joined the Jamestown Family Health Clinic in 2002 and serves as one of the medical directors at the facility. He is board certified in family practice.

American Heart Month

Sequim Gazette

Wear a red scarf, support heart health for women

Wednesday, February 10, 2010 • 9

Thank you for

joining us at

Olympic Medic al Center Found ation’s

, Set, Go!

HEART LUNCHEON

Family Medical Clinic Promoting heart health awareness are Olympic Medical Center employees, from left, Curt Gray, lead nuclear cardiology technologist; Judy Tordini, cardiology program director; Julie Sexton, cardiac customer services assistant; and Karen Kingsley, cardiac customer services assistant.

Photo courtesy of OMC. A woman can wear it on her purse, backpack or gym bag. She can tie it to her baby stroller or her dog’s collar. She can give it to a man to hang from his rear view mirror or tuck it in his shirt pocket.

Youngsters can wrap them on their bike handles or display them in their school locker. Wherever it is spotted, the red 2010 CURRY women’s heart health scarf is a reminder for all women to gain control of their heart health.

Spearheaded by Kathy Charlton, owner of Olympic Cellars, these red scarves were designed with the theme “Love Yourself 2010” in order to motivate women with nuggets of wisdom and inspirational quotes.

“These red scarves will be a visible example throughout our community of women taking their heart health into their own hands,” said Rhonda Curry, assistant administrator at Olympic Medical Center. “This year we are asking women to ‘go!’ Go see your provider.

Go find out your cholesterol and body mass index. Go out and do something with your health information and make healthy choices for your heart.”

Each bandana-style scarf sells for $5 and is available throughout February at the Olympic Medical Center Founda-

tion, at 928 Caroline St., and participating local businesses in celebration of National Heart Month. Visit www.olympicmedical.org for more information.

Because heart disease is the No. 1 killer of women, “it’s really important to us to get the message to every woman in Clallam County,” Curry said. “These scarves are visible and tangible messages of heart health. Women tend to take care of other people before themselves and we just wanted to give women something pretty and fun to inspire them in taking care of their own hearts.”

Our physicians and nurse practitioners specialize in care of the whole family. We care for newborns, toddlers, adolescents, and adults of all ages.

Each of our medical providers has a unique area of interest and expertise:

Jamestown S’Klallam Tribe 1033 Old Blyn Hwy Sequim, WA 98382

360-683-1109 Preventive care

info@jamestowntribe.org www.jamestowntribe.org

Geriatric care: including care in nursing home or assisted living setting Disease management for chronic medical conditions Procedures: cardiac stress testing, casting, gynecology, and minor surgery Obstetric care for pregnant women Osteopathic and Naturopathic Care

Scarf sponsors Ten area businesses have sponsored this unique scarf — Olympic Cellars, Necessities & Temptations, The Toggery, Fors Financial Consulting, Victoria Express, Family Veterinary Clinic, Helen Elwood Allstate Insurance, Laurel Black Design, Karen Rogers Consulting and Olympic Medical Center.

Each sponsor, a woman-owned or managed business, has a demonstrated history of supporting heart healthy activities in the local community and has made a commitment to “walking the talk” for heart health, according to Curry.

“Heart disease doesn’t happen overnight,” Curry said. “It can start in our 20s and 30s. It’s lifestyle-based but it’s very manageable. Every woman can work to prevent heart disease in herself.”

Opening at 808 N. Fifth Ave., Sequim June 2010

American Heart Month

10 • Wednesday, February 10, 2010

Sequim Gazette

What’s in a dietitian’s shopping cart?

BY CHRISTIN MAKS, RD, CDE Olympic Medical Center As a registered dietitian, much of my time is spent talking with people about food. Inevitably the subject of shopping for groceries comes up. A few months ago a client asked MAKS me, “Well, what do you buy at the store?” That led me to consider how I might translate my shopping experiences into advice that makes it easier for others to select foods from the overwhelming array of choices at the supermarket.

Here on the Olympic Peninsula we have plenty of locations to buy healthful foods. We have local farms selling their produce on-site or at farmers markets, farm shares (program for weekly farm vegetables), stores selling local and healthy foods, and of course,

varying sizes of markets and supermarkets.

This February, American Heart Month, I invite you to take positive steps to fill your shopping carts with heart healthy foods. If you are overweight, work to lose some extra pounds.

Research tells us that a 5 percent to 10 percent loss of current weight can bring significant health benefits and reduce our risk of heart disease.

Here is what I include in my shopping basket or cart on a typical day. An explanation of the food benefit follows.

• Salmon or other local fish (Omega-3 fatty acids are proven healthy for the heart and blood vessel system) • Chicken without hormones (lean protein for muscle building and healing after illness/surgery) • Dried or canned beans and lentils (good source of protein and vitamins/ minerals/fiber) • An assortment of colorful vegetables and fruits (rich in vitamins/ minerals/fiber/antioxidants known for

Is a Proud Sponsor of The RED Scarf To help promote awareness of Women’s Heart Health CASI J. FORS, AIF® LPL Financial Advisor 360.457.6116 casi.fors@lpl.com Securities offered through LPL Financial.

Member FINRA/SIPC

reducing disease risk) • Whole grains such as brown rice, wheat berries, quinoa, oats, whole wheat products (fiber- and nutrientrich) • Low fat cheese, cottage cheese, yogurt, and milk (lean protein and good calcium sources) • Walnuts, almonds, olive oil, and avocado (healthy mono-unsaturated fat that’s good for the heart) • Dark chocolate or chocolate covered raisins (for a little sweet treat to finish a meal off — it tastes good and makes me happy)

Other tips There are strategies we can employ to make healthy eating a bit easier.

Here are some that I’ve found really help me.

• Stock the kitchen with wholesome foods. Don’t buy junk food because what we have in the home is what we will eat.

• Freeze meal-sized portions of protein foods such as chicken or fish then take out to thaw a day or two before needing them.

• Plan dinner meals ahead of time to minimize kitchen work after a busy day.

• Prepare a large pot of soup or stew or a casserole and freeze in individual meal portions.

• Plan for healthy snacks when traveling or running errands. My favorites are apple slices and nuts; cheese and crackers; trail mix (dried fruit and nuts); or a sandwich. Use an ice pack in an insulated bag to keep perishable

foods safe.

• Carry water with you at all times.

Often we misjudge hunger for actual thirst.

• Don’t skip a meal. Never. Begin eating in the early part of the day to rev up your body. Eat sensibly and reduce the amount of food you eat later in the evening.

More resources There are many resources to help you as you strive to make heart healthy changes in your diet. Here are a few excellent online resources. If you would like to meet with a registered dietitian and work out a personal nutrition plan, give us a call. We’d love to help.

Resources: • www.americanheart.org (American Heart Association) • www.mypyramid.gov (US Dept of Agriculture food guidelines) • www.eatright.org (American Dietetic Association) • www.nhlbi.nih.gov (National Institute of Health) • www.calorieking.com (online meal planning) • www.sparkpeople.com (online healthy lifestyle) Christin Maks, RD, CDE is a registered dietitian and certified diabetes educator at Olympic Medical Center.

She and other dietitians meet with clients in Port Angeles and Sequim for individual nutrition counseling.

To contact OMC’s Nutrition Services, call 417-7125.

Karen Rogers Consulting Happy Heart Month!

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Sequim Gazette

American Heart Month

Wednesday, February 10, 2010 • 11

Chocolate, Answers & Awareness

BY JULIE SPEELMAN Sequim Gazette For two hours on Super Bowl Sunday, Feb. 7, local ladies had an alternative to football, beer and pretzels. They chose chocolate, answers and awareness at Necessities & Temptations, 217 N. Laurel St., Port Angeles. Owner Edna Petersen hosted a Heart Month Benefit Day where women could sample chocolates while getting answers about heart disease and becoming aware of the risk factors.

“This is a way for women to get their questions answered by a professional,” said Petersen. The professional was Judy Tordini, director of the cardiology program for Olympic Medical Center and a registered nurse. Tordini explained the risk factors for heart disease, taught women what to do if they were at risk and provided free blood pressure checks.

According to The American Heart Association, heart disease is the No. 1 killer of women and they are working hard to change the perception that heart disease is a “man’s disease.”

“It is important to learn to be your own advocate,” Petersen said.

Funds also were raised for OMC when Petersen offered 20 percent of the day’s sales proceeds as a benefit to Cardiac Services. OMC has cardiac services available in Sequim and Port Angeles. For more information about heart disease or to find out more about free OMC prevention seminars, contact Cardiac Services at 417-7486 or at www.olympicmedical.org

Healthy Heart Valentine Dance Thursday, Feb Thursda Feb. 1 11 11, 7pm 7pm-9:30pm 9:30pm at Vern Burton Community Center

308 E. 4th Street, P.A. The minimum donation is $10 and all proceeds benefit Olympic Medical Center’s Cardiac Services.

Music will be provided by George Snyder’s Oly Jazz Band Tickets will be available at Parkview Villas or the Port Angeles Senior Center.

Hors d’oeuvres and beverages will be served.

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Park View & Port Angeles Senior Center’s 4th Annual

Olympic Medical Center and OMC Foundation employees, “Ready, Set, Go!” sponsors, and community members gather to promote heart disease awareness in women.

Photo by Patricia Morrison Coate.

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12 • Wednesday, February 10, 2010

American Heart Month

Sequim Gazette