Get Healthy by The Times of NWI

A PublicAtion of the times

the new

superfoods are you Prevent disease and lose weight by going back to the basics

sick?

ALSO

How to Avoid Back Pain The New Female Fitness Craze Combating Food Addictions SePTemBer/OCTOBer 2010 Nwi.COm/geTHeALTHy

september/august 2010

THE NEW SUPERFOODS

You really are what you eat. That’s why, when you eat bad, you feel bad. It’s also why there is a recent push urging Americans to return to all-natural foods, which have innumerable health benefits.We asked local health experts for their input on the new rules of eating.

what’s new

survivor spotlight

the body shop

on your mind

food & fitness

green life

ask the expert

The latest news from some of NWI’s hospitals, and fun, effective products for healthy living

A firsthand account from a man who had a heart attack, even though it didn’t feel like one

Why health care reform is reliant on preventive tactics, and how to avoid back pain

What to do when you’re addicted to food, plus the link between exercise and better memory

A new, slightly scandalous workout comes to town, and more reasons to eat your veggies, especially kale

Pesticides might be causing ADHD, plus the tricks to avoiding salmonella poisoning

A local dietitian explains why a plant-based diet is undoubtedly one of the best things you can do for your health

4 letter from the editor 2

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6 health care advisory council

10 well-being events

letter from the editor volume 5 | issue 5

If you ever want a revealing look at your diet—the good, the bad and the ugly—I highly recommend practicing what I call the Conveyor Belt Check.

hen you’re in the checkout lane at the grocery store, take a glance over all of the products you purchased. If the majority of your items fall into the categories of fruits, veggies or organic products, you’re doing well. If, however, you see lots of sodas, chips, boxed meals and sweets, it might be time to reevaluate. It’s simple and obvious, but the purpose is to make a habit of intentionally examining the way you’re eating. I started doing this a few months ago, and my purchasing habits at the grocery store have changed drastically ever since. If I’m tempted to pick up that sinfully alluring bag of Double Stuf Oreos, I think about how it will look on the conveyor belt later, and I put it back on the shelf. I walk away feeling bummed that I won’t be tasting those Oreos, but ultimately proud of myself for making what was clearly the right decision. It’s those little moment-to-moment choices—and visual and regular reminders like the Conveyor Belt Check—that are the most effective in maintaining a healthier diet. Rather than a major

diet overhaul, it’s better to make the best possible choice at each particular moment. And though it may not seem like much at the time, those little choices add up to a vibrant, healthy palate and life. According to local experts, there are some “superfoods” you can choose that really make an impact. Fiber, for example, is often overlooked but plays a major role in keeping the colon healthy—and in making you comfortable in general. See more about the benefits of fiber on page 17. Kale is another biggie, as Bonnie McGrath describes on page 21. And if you’re feeling fatigued, chances are it’s because of what you are or are not eating. Wake up and read page 18 to find out how to get some energy back. We also offer some advice on how to avoid excruciating back pain caused by sciatica (page 15), and you ladies might want to try a new fitness trend (page 21) that’s making its way to Northwest Indiana: pole dancing. It seems scandalous at first, but it has tremendous fitness benefits, as well as the power to amp up your self-esteem. Whether it’s the Conveyor Belt Check or some other quirk that helps you eat better, we applaud you. We know how difficult it is to make healthy choices, and it is our hope that this issue will give you the motivation and encouragement you need. Julia Perla Managing editor

• our comprehensive calendar of Well-Being Events • the place to sign up for our weekly email newsletter to receive advice and ideas on nutrition, fitness, mental health and health care • fresh new articles and information every day with health advice from local and national experts

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Publisher — BILL MASTERSON, JR. Associate Publisher/Editor — PAT COLANDER Managing Editor — JULIA PERLA Art Director — JOE DURK Designers — APRIL BURFORD, MATT HUSS Asst. Managing Editor — KATHRYN MACNEIL Contributing Editors HEATHER AUGUSTYN, ASHLEY BOYER, TYLER LENNOX BUSH, JULI DOSHAN, ROB EARNSHAw, LU ANN FRANKLIN, TERRI GORDON, SETH “TOwER” HURD, STEVEN LONGENECKER, BONNIE MCGRATH, KATHLEEN QUILLIGAN, ERIKA ROSE, SHARON BIGGS wALLER NiCHE PubLiCATioN SALES Account Executives MIKE CANE, ANDREA wALCZAK Advertising Managers DEB ANSELM, CHRIS LORETTO, FRANK PEREA, JEFFREY PRECOURT Production Manager TOM KACIUS Advertising Designers RYAN BERRY, KATHY CAMPBELL, JEFF FOGG, MARK FORTNEY, JAYME JULIAN, DAVID MOSELE, JACKIE MURAwSKI, JEFF OLEJNIK, CHRISTINA SOMERS, KATHLEEN STEIN

Published by Lee Enterprises The Times of Northwest Indiana Niche Productions Division 601 w 45th Ave, Munster, Indiana 46321 219.933.3200 2080 N Main St Crown Point, Indiana 46307 219.662.5300 1111 Glendale Blvd Valparaiso, Indiana 46383 219.462.5151 Copyright, Reprints and Permissions: You must have permission before reproducing material from Get Healthy magazine. Get Healthy magazine is published six times each year by Lee Enterprises, The Times of Northwest Indiana, Niche Division, 601 w 45th Ave, Munster, IN 46321.

the new PerSonal reSPonSiBility Frontier in northweSt indiana health Care

y the time of our June Porter County-LaPorte County Hospital CEO Summit, the unsettled added tension of the future of the federal health care legislation had given way to a new phase. Jonathan Nalli, CEO of Porter Health System, G. Thor Thordarson, president and CEO of LaPorte Regional Health System and Dr. James Callaghan, president of St. Anthony Memorial in Michigan City (SSFHS), shared the acknowledgment that though there are issues out there involving government regulation, insurance and adequate trained workers in the system, the big challenge for the entire health care system and society as a whole is individual responsibility for health and lifestyle decisions. That means good access to preventative care and incentives to achieve wellness goals within the population (with the help of health care professionals) and a fundamental shift in attitude about taking care of ourselves. As Jonathan Nalli said eloquently, “[Change] really starts with the wellness population. There needs to be a greater emphasis on primary care with a physician visit at least one time a year.” At the summit, which was a meeting of top health care business professionals and local journalists including representatives of the Times Media Company and Lakeshore Public Television (anchorwoman Jodi Juhl was the discussion coordinator, as she had been at our first Lake County Hospital CEO summit), the conversation centered around the importance of communication and public education. As the hospital system leaders mentioned, many of these issues with providers have been around, are being monitored and rectified already. Specialized physician groups, health care services distribution, and networked provider models have been improving and becoming more efficient over the last decade. Hospital groups have consolidated. Audits and inventories are routinely consulted on a local, regional and national basis that are able to predict where service gaps are in particular communities, giving leaders and managers the tools to act. And, as the CEOs expressed in many cases, there has been progress. G. Thor Thordarson used the example of the possibility of a doctor shortage as something that has been well known for years, and there are preparations and potential solutions within the system to try to help ease that transition. Dr. Callaghan concurs and expanded on the idea of new, practical and even creative ways for receiving services. “We’ll increasingly see different kinds of care, nurse practitioners, telephone care, email care. We have to do better to figure out how to reduce the cost of care. We can’t keep doing the same thing.” He went on to explain the simple ideas behind some of the innovations that are being implemented or experimented with and many that are working. As insurance requirements increasingly demand that individuals decide how to allocate their own preventative care dollars and work on specific issues that have appeared in an annual checkup, the risks and burdens on the system of radical and expensive emergencies or professional intervention can be significantly decreased. Addressing that reality and personal responsibility will have a greater impact than any single factor—like moving to e-records—in the efficiency of health and wellness provider services. The next summit will look at particular professional sectors of the system. Pat Colander aSSoCiate PuBliSher and editor

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northweSt indiana health Care adviSory CounCil John gorski Community Healthcare System donald Fesko Community Hospital lou Molina Community Hospital Mary ann Shachlett Community Foundation of Northwest Indiana Joann Birdzell St. Catherine Hospital Janice ryba St. Mary Medical Center gene diamond Sisters of St. Francis Health Services Inc. david ruskowski Saint Anthony Medical Center daniel netluch, Md Saint Anthony Medical Center Carol Schuster, Cno Saint Anthony Medical Center thomas gryzbek St. Margaret Mercy Healthcare Centers Jim lipinski St. Margaret Mercy Health Centers

debbie Banik, Coo Lakeshore Bone & Joint Institute tom keilman BP John doherty Doherty Therapeutic and Sports Medicine dr. alex Stemer Medical Specialists Center of Indiana Paul Chase AARP dr. Pat Bankston Indiana University School of Medicine Northwest College of Health and Human Services, Indiana University Northwest Phillip a. newbolt Memorial Health System nitin khanna, Md Orthopaedic Specialists of Northwest Indiana Seth warren St. James Hospital and Health Centers State representative Charlie Brown State Senator ed Charbonneau State Senator earline rogers ______________

James Callaghan, Md Saint Anthony Memorial Hospital

Marketing and CoMMunity relationS

trish webber, rn, MBa Saint Anthony Memorial Hospital

Mylinda Cane Community Healthcare System

Jonathan nalli Porter Hospital

angela Moore St. Catherine Hospital

ian McFadden Methodist Hospitals

kelly Credit Porter Hospital

denise dillard Methodist Hospitals

Mary Fetsch St. Mary Medical Center

lilly veljovic Pinnacle Hospital

Marie Forszt Community Hospital

Beverly delao Hammond Clinic

Joe dejanovic Saint Anthony Medical Center

rob Jensen Hammond Clinic C.d. egnatz Lake County Medical Society

ellen Sharpe Saint Anthony Memorial Hospital

John king, Md Crown Point

Maria ramos St. Margaret Mercy Healthcare Centers

anton thompkins, Md Lakeshore Bone & Joint Institute

Stacey kellogg LaPorte Regional Health System

willis glaros Employer Benefits Systems

Sister M. aline Shultz Sisters of St. Francis Health Services Inc.

adrianne May Hospice of the Calumet Area

Colleen Zubeck Medical Specialists Centers of Indiana

what’s new By Kathleen Quilligan

Local Health News

HEALTHY PRODUCTS

ONE-STOP CLINIC

MultitaSking FitneSS Need a reason to start your daily exercise routine? What about Facebook? Or catching up on some of that work that you didn’t get done at the office? That’s the idea behind the FitDesk, a folding exercise bike with a laptop platform attached. The device was developed by creator Steven Ferrusi when he was training with Team in Training, a sports program that raises funds for blood cancer research and services. Ferrusi didn’t have time for both exercise and work, so he combined the two. “It’s designed to get you to exercise,” Ferrusi says. “You wind up exercising more.” The FitDesk is available at fitdeskbike.com for $199.95. To buy the desk to attach to an existing stationary bike, check out the FitDesk PRO for $79.95.

With the opening of the newly remodeled and expanded DeMotte Clinic in July, the Franciscan Physicians Network has completed the transition of its clinics from being located in strip malls to being freestanding “one-stop shops.” “We were bursting at the seams,” says Deborah Nelson, vice president of Franciscan Physicians Network, about the DeMotte Clinic, now located at 200 3rd Court SE. The new 7,500-square-foot, $2.5 million facility replaces a storefront location at 417 North Halleck Street that had been open since 1988. It will also offer expanded benefits such as obstetrics and gynecological services. Nelson says the new clinic will offer radiology and lab services, in an effort to allow patients to receive all the services they need at one location. And with the new clinic now open, the next goal is expansion, adding new clinics where patients are located. Nelson says areas the network is considering are Hebron, Lowell, Cedar Lake and additional clinics in Valparaiso.

LAPORTE GOES TO MICHIGAN

The LaPorte Regional Health System is scheduled to open a medical facility in New Buffalo, Michigan, with network physicians. The facility will offer a walk-in clinic, cardiology services and family care by appointment. The 2,400-square-foot building, located at 30 West Buffalo Street, formerly a real-estate office, is being redesigned to meet the medical needs of the community. It is currently being remodeled; services will be available to the public late summer or early fall. The LaPorte Regional Physician Network has locations throughout LaPorte, Berrien, Lake, Starke, St. Joseph, Marshall, Pulaski and Porter counties. For more information, visit lrpn.org.

FIRST IN THE WORLD

This past June, WorkingWell became the first occupational health provider in the world to receive ISO 9001:2008 certification, an accreditation recognizing the program’s compliance with quality standards set by the International Organization for Standardization. WorkingWell, a division of the Sisters of St. Francis Health Services, provides occupational health care services for professional and industrial workers in Northwest Indiana, with services ranging from wellness and education to rehabilitation. “Our team takes great pride in this credential,” says Tim Ross, regional administrative director of WorkingWell. “This constitutes a key milestone for [the company].” The ISO is the world’s largest developer of international standards, providing businesses and manufacturers with a quality management system they must meet to become certified. Chris Vanni, regional manager of performance improvement at the Sisters of St. Francis Health Services, says WorkingWell first became interested in certification in February, in order to maintain its vision of providing high-quality occupational health care to workers. The program underwent a rigorous audit of its quality management system, conducted by Perry Johnson Registrars Inc. “Manufacturers understand ISO,” Vanni says. “This is a pledge to them that we’ll have highquality service for them.” Ross says the certification signifies WorkingWell’s dedication to ensure the effectiveness of all documented processes, to improve outcomes and reduce errors and to guarantee maximum customer satisfaction for all who go through the program. “It’s a huge accomplishment to be the first in the world,” Ross says. “[To be ISO certified] is common in manufacturing. We deal with manufacturing on a daily basis. Because of who we are and what we do, we wanted to provide the best service to our business communities.” –Kathryn Kattalia 8

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relieF For the teeth A new mouthpiece from Under Armour looks to help you take a bite out of the competition by using the strength in your jaw. The new Under Armour Performance Mouthwear line, which includes the ArmourBite mouthpiece and ArmourBite mouthguard, prevents an athlete from clenching his teeth, which releases hormones that produce stress and fatigue. The mouthwear was created using technology from Bite Tech Inc., a Minneapolisbased company. Without clenching, the athlete increases his strength, endurance and reaction time, and reduces stress by relieving pressure on the temporomandibular joint. The mouthpieces and mouthguards are specially made for each athlete by Under Armour-authorized dentists who can be found on the website at underarmour.com and armourbite.com. PoSitive FeedBaCk SCale Stepping onto a scale, it’s the numbers staring back at us that make our hair stand on end. That’s why the Quantum Scale might be your best new weight-loss friend. Instead of showing you how much you weigh, the scale shows how much weight you lost or gained, focusing on the progress instead of the numbers. The scale is available in five colors at quantumscale.com for $59 plus an additional $10 for shipping and handling. all-natural treat Craving something sweet but don’t want to pack on the pounds? With four new, crave-worthy flavors introduced in June, the LARABAR is ready to satisfy that sweet tooth. Chocolate chip cookie dough, carrot cake, peanut butter chocolate chip and chocolate chip brownie flavors are made with 100 percent whole food and only between two and six ingredients in each nut and fruit bar. To stock up on the gluten-free tasty treats, visit larabar.com.

well-being events

Because dates and times are subject to change, please call ahead to confirm all event details. If you would like to submit a health-related event to be considered for listing in the Get Healthy calendar of events, please send the information at least 6-8 weeks in advance to kmacneil@nwitimes.com.

c o m p i l e d by J U l I D O S h A N

CLASSES/SEMINARS AUG-SEPT empower Classes, various times and locations. 219.769.1464 ext 301. davita.com. These free classes are designed to empower those diagnosed with chronic kidney disease by educating them on how to manage their health. Local DaVita facilities offering classes include those in Gary, Hammond, Valparaiso, Michigan City, Merrillville and St. John. Call to register. SEPT 15 Family and Friends CPr infant/ Child/adult, 7-10pm, Community Hospital, 901 MacArthur Blvd, Munster. 219.836.3477 or 866.836.3477. comhs.org. This American Heart Association course is for anyone who wants to learn rescue skills. CPR, choking and some safety issues specifically regarding infants and children will be covered and participants will receive a course attendance card.

SUPPORT GROUPS ONGOING alzheimer’s Support group, 6-7:30pm, 3rd Tue of the month, St. Mary Medical Center, 1500 S Lake Park Ave, Hobart. 219.836.3477 or 866.836.3477. comhs.org. This free support group is for patients, family and friends dealing with Alzheimer’s disease and will be held at the auditorium in the Patient Tower. ONGOING depression & Bipolar Support alliance, 6pm, 1st & 3rd Wed of every month, Porter-Starke Services, 701 Wall St, Entrance C, Valparaiso; 7pm, 2nd & 4th Mon of every month, Methodist Hospitals Southlake Campus, 8701 Broadway, Merrillville. 219.462.3689. porterstarke.org. This unique support group is a peer-directed discussion, with patients being treated for depression or bipolar disorder and their families helping form a comprehensive common denominator of the support needed.

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ONGOING MS Support group, 3rd Fri of every month, 11:30am-1pm, Center for Advanced Clinical Studies Conference Room, Methodist Hospitals, Southlake Campus, 200 E 89th Dr, Merrillville. 219.738.4926. methodisthospitals.org. No registration is required for this free support group for friends and family of those affected by multiple sclerosis.

NUTRITION SEPT 16, 24 essentials of Food Journaling, 6:30-7:30pm, Community Hospital Fitness Pointe, 9950 Calumet Ave, Munster. 219.836.3477 or 866.836.3477. comhs.org. This free class features information on how food journaling relates to proper body composition, weight management and healthy eating.

SEPT 30 alzheimer’s Symposium, 4-8pm, St. Mary Medical Center, 1500 S Lake Park Ave, Hobart. 219.836.3477 or 866.836.3477. comhs.org. This free program will feature help for caregivers and those in the very early stage of Alzheimer’s disease. Through physician and attorney presentations, vendors, helpful information and resources, participants can learn about and navigate the medical and legal issues surrounding a diagnosis of the disease.

WALKS/RUNS SEPT 11 walk for lupus now, 9am registration, Festival Park, 111 E Old Ridge Rd, Hobart. The Times

ONGOING Seven Secrets to developing a Fitness Program, 6:30-7:30pm, call for dates, Community Hospital Fitness Pointe, 9950 Calumet Ave, Munster. 219.836.3477 or 866.836.3477. comhs.org. This free informational session provides the seven secrets to developing a customized fitness program through S.M.A.R.T. goals, FITT principles and tips to keep participants motivated.

SCREENINGS ONGOING Bone density Screening, call for dates, St. Catherine Hospital 4321 Fir St, East Chicago. 219.836.3477 or 866.836.3477. comhs.org. This free screening for women measures bone density at the heel. Although it cannot be used to diagnose osteoporosis, it can give information about the risk of the disease and help determine if a central bone density test at the hip or spine is necessary. ONGOING Skin Cancer Screenings, 1st Sat of every month, 6375 US Hwy 6, Portage. 219.762.3196. comhs.org. Dr. Chhabra offers these free screenings to check out any suspicious moles or other markings on the skin. SEPT 8 Blood Profile Screening, 8-10:30am, St. Mary Medical Center, 1500 S Lake Park Ave, Hobart. 219.836.3477. comhs.org. This screening provides a look at the blood with emphasis on checking cholesterol, HDL, triglycerides and glucose. Participants must fast for 12-14 hours prior to being screened.

SPECIAL EVENTS AUG 28 lupus education and resource Fair, 10am-1pm, St. Catherine Hospital Professional Office Building Conference Room, 4321 Fir St, East Chicago. 219.762.6575. comhs.org. Registration is required for this event sponsored by the Lupus Foundation of America, which will feature resource information, physician presentations,

800.948.8806. lupusindiana.org. Participants will enjoy a “walk in the park” around Hobart’s Lake George to raise money for those living with lupus in Indiana. A continental breakfast will kick off the event, which will also feature clowns, face painting, entertainment, photo opportunities and a vendor show during the morning activities. After the walk there will be snacks, prizes and a silent auction with some great items.

vendor booths and screenings for lupus patients, family members and friends.

ONGOING liquid Boot Camp, Southlake YMCA, 1450 Court St, Crown Point. 219.663.5810. slymca.org. Circuits, drills, explosive intervals and short recovery periods will provide proficient swimmers with a new way to put a challenge into their aquatic workout.

ONGOING gluten intolerance group of northwest indiana, 7-8pm, 2nd Mon of every month, St. Mary Medical Center, 1500 S Lake Park Ave, Hobart. 219.588.9829. comhs.org. This free support group is for those with gluten intolerances, including celiac disease, dermatitis herpetiformis and other sensitivities.

Kyle Telechan

FITNESS

SEPT 19 light the night walk 5pm check-in, Lake County Fairgrounds, 889 S Court St, Crown Point. 317.726.2270. lightthenight.org/in.

Participants will “light the night” at this annual evening walk for blood cancer by carrying illuminated balloons in honor of survivors, in support of current patients and in memory of loved ones. Funds raised by walkers go toward lifesaving blood cancer research, financial assistance for patients, free educational materials and local counseling programs. The casual one-totwo mile walk is free to any individual walker or team.

SEPT 18 2010 lake County Start! heart walk, 9am, Lake County Fairgrounds, 889 S Court St, Crown Point. 219.662.3290. crownpoint.in.gov. The signature fundraising event for the American Heart Association promotes physical activity and heart-healthy living through fun for the whole family. The walk in Crown Point, one of more than 600 events across the country, will feature three courses from which to choose. Prizes will be awarded to the top fundraisers. Also, Sept. 25: Porter County Start! Heart Walk, 9am, Coffee Creek, Chesterton. OCT 2 let’s Move together, 8:30am, Hidden Lake Park, 6355 Broadway, Merrillville. 800.735.0096. chicagoarthritiswalks.org. This annual arthritis walk is designed to encourage people to move every day for better health. The event will include two walk route options led by this year’s Arthritis Hero, 6-year-old Caleb Reyes, as well as refreshments, kids’ games, face-painting, live entertainment, a free health fair and a raffle. Proceeds go to benefit the Arthritis Foundation’s research, programs, services and patient advocacy efforts. OCT 3 7th annual romp & roll, noon registration, Munster High School football area, 8808 Columbia Ave, Munster. 219.836.3349. rompandroll.org. With proceeds benefiting the Cancer Resource Centre, this walk and fun run helps local residents who have been diagnosed with cancer. The event will begin with a ceremonial lap around the Munster football area and continue through the city of Munster. Healthy snacks will be available throughout and a picnic under the Big Top will follow the walk/ fun run. Other entertainment will include music, face painting, free blood pressure screenings and reiki, reflexology and chair massages. OCT 3 12th annual walk of hope, 10:30am registration, Marie Irwin Park, Ridge Rd, 2 blocks east of Dixie Hwy, Homewood. 708.798.9171. cancersupportcenter.org. Culminating in the Celebration of Hope with music, games and food, this event has three scenic routes of up to 5 miles for walkers to choose from plus a 10-Step Hope walk. People living with cancer, their families, friends and neighbors will join corporate teams, organizations and community volunteers in honoring others and raising funds for the Cancer Support Center.

survivor spotlight

subtle

signs

WhEn hEart attack symptoms arEn’t so oBvIous the words “chest pains” seemed a bit more urgent than the discomfort i had been feeling in my chest for the previous three days.

n fact, when the ER nurse at St. Mary Medical Center in Hobart first announced them to an unseen assistant that Tuesday, I tried to assure her they weren’t “pains” but more like an ache in my chest and shoulders. “Chest pains” of the kind that could indicate a heart attack were supposed to be excruciating, shooting down the arm in near debilitating fashion. I hadn’t had anything like that. My chest ache started the previous Friday evening and lasted on and off through the weekend. Sometimes it stopped for quite a while, and at first never lasted more than half an hour. I kept it to myself until it became more intense after I went to bed Sunday. This time the ache wouldn’t go away, even when I sat up. At about 1 a.m. Monday morning I asked my wife Mary to listen to my chest. After several seconds, she wasn’t sure if it was any different than it has been since I began getting treatment for my arrhythmia. Rather than call 911, I said I would just wait until morning and call my cardiologist. I made it through the rest of the night without any major discomfort and arranged for a 12:15 p.m.

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appointment with the cardiologist, who, after a brief exam, said the cause of my discomfort was a clash of medications I was taking. He took me off a new blood pressure pill and one other medication and prescribed a new BP medicine. I went home, ate lunch and went to work. I felt only an occasional, passing discomfort the rest of the day. I covered a Valparaiso council meeting and wrote two stories that evening. That night, Mary laid with her head on my chest for about an hour before we both turned over to go to sleep. That’s when the ache started and gradually increased as I tried several different positions to relieve it. I finally got up and went to play computer solitaire while I waited for the ache to ease. It was close to three hours before it went away. During much of that time the ache was intense enough that I took a painkiller Mary uses for her rheumatoid arthritis. All it did was make me light-headed. Around 4:30 a.m. the ache subsided and I lay down in bed again. Within half an hour it returned, although not as intensely as before. I spent the rest of the dawning day playing computer solitaire and waiting for the cardiologist’s office to open. When I called, they said he wouldn’t be in until 2 p.m. and, if I was in severe pain, I should go to the ER. It wasn’t severe pain. It was just a chest ache caused by my medications, I thought, but when I wasn’t able

to reach him by 4 p.m., I told Mary we were going to the emergency room. So, there I was, and the nurse was shouting to what seemed like the whole world that I was having chest pains. Within minutes I was hooked up to an EKG machine, something the cardiologist had not bothered to do. My heartbeat was so erratic, they had to do it a second time. Apparently my arrhythmia had an arrhythmia. In no time, it seemed, I was on my way to have an angiogram. The ER doctor said the cardiologist might also do an angioplasty or put in a stent right away, depending on what the angiogram showed. What it showed was blockages in three arteries on one side of my heart, so I wound up getting the combination platter of angioplasties and a stent. The process took about an hour, and the cardiologist said I snored through most of it. The toughest part of the procedure was lying almost perfectly still for at least four hours afterward to make sure the super glue-like plug they use to patch up the entry hole in my groin didn’t blow out like a scarlet Mount St. Helens. I spent two days recuperating at St. Mary’s, and everyone was very attentive and cheerful and seemed to like what they were doing and the people they were tending. Even the hospital food tasted good. –Phillip Wieland

the body shop

PREvENTION IS THE BEST MEDICINE

health Care reForM CenterS on thwarting diSeaSe

t a health care summit held in Valparaiso in June, leaders of the region’s hospital systems agreed that a key component in decreasing health care costs in the future revolves around region residents living a healthy lifestyle and participating in wellness programs. “How is it we educate the population to living a healthy life and visiting their physician?” asked Jonathan Nalli, CEO of Porter Health System. G. Thor Thordarson, the president and CEO of LaPorte Regional Health System, Dr. James Callaghan, the president of Michigan City’s St. Anthony Memorial, and Nalli discussed a variety of topics as a panel for the Porter and LaPorte County Hospital CEO Summit. The event, hosted by the Times Media Company, included topics ranging from how aging baby boomers will affect the health care system to how to

Jonathan nalli, g.thor thordarson and dr. James Callaghan spoke at the Porter/laPorte hospital Ceo Summit in valparaiso. 14

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deal with a “looming doctor shortage.” But one of the main topics during the panel was the importance of preventative health care and how it could lower health care costs. During the discussion, Jodi Juhl, the panel facilitator and assistant news director and anchor at Lakeshore Public Television, asked the audience of local professionals if they truly take care of their health the way their doctor advises. Only about a third of the audience raised their hands. “This is so indicative of what they face . . . visiting an every day,” Juhl said, adding if it’s an emergency uphill battle for a group of well-educated room well after professionals to live healthy, it’s likely even a sickness has more difficult for lower-income Northwest settled in instead Indiana residents. of seeing a family Thordarson said it’s a misconception practitioner at that people weren’t getting health care the initial sniffle. before this reform bill was signed; patients “hopefully there were receiving care, but it was at the back will be a shift from end, such as visiting an emergency room ‘after the fact’ well after a sickness has settled in instead and a move to the of seeing a family practitioner at the initial promotion of a sniffle. “Hopefully there will be a shift from ‘after the fact’ and a move to the healthy lifestyle.” promotion of a healthy lifestyle,” he said. G. Thor Thordarson, “There are a myriad of problems that are LaPorte Regional all preventable.” Callaghan said employers who offer Health System health care insurance are getting into the president/CEO game, offering a lower-cost plan to those employees who live a healthy lifestyle, such as not smoking. Thordarson said a financial incentive from employers to employees for healthy living and physician visits is the kind of shift he’d like to see. The hospitals are backing up what they’re saying with their own employees, working with them to stop smoking and providing exercise programs. –Kathleen Quilligan

sciatica

how to avoid the pain of an unhealthy spine If you’ve ever had a searing pain down your backside, you know something’s not right. And that something could be sciatica. “Sciatica is defined as pain that radiates from the lower back into the buttocks and down the back of one or both legs, caused by the irritation of the sciatic nerve,” says Dr. Brian Jackson of Kauffman Chiropractic in Winfield. The key to preventing sciatica is to create a healthy lumbar region of the spine. This can be achieved by using good posture, keeping well hydrated, and strengthening the core muscles with yoga, Pilates or abdominal exercises regularly. Becoming more mindful of your daily habits can prevent this painful condition as well. If you sit for long hours at work, try and use an ergonomically designed chair or a lumbar support pillow to assist good posture. Stretching at the beginning, middle and end of your day can greatly improve blood flow and overall spine health, and improve alignment issues that can lead to sciatica. “Wallet sciatica” or “fat wallet syndrome,” is the condition caused by sitting on a large wallet. This causes a shift in the hip alignment, resulting in pressure being placed on the sciatic nerve. It is clinically known as piriformis syndrome, as the

wallet causes the piriformis muscle to compress, “strangling” the sciatic nerve in the process. Some sufferers of this type of sciatica can prevent the painful condition by simply carrying their wallet in a front pocket. “If the vertebrae or bones in the lower back are misaligned, or the disc between the vertebrae is swollen, bulged or herniated, the result is pressure on those nearby nerves,” Dr. Jackson says. “This can cause tremendous pain, and normal daily activities become almost impossible. Chiropractic care works on correcting misaligned vertebrae and can remove the pressure placed on the sciatic nerve, reducing pain and improving flexibility and function.” Once sciatica sets in, it can become a frustrating and painful road to recovery. If you suffer from this condition, you already know the severity of the discomfort. However, with a commitment to core-strengthening exercise, overall physical wellbeing, and medical maintenance, a healthy spine can be achieved. –Tyler Lennox Bush

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King Fiber

The underrated food that improves overall health A low-fat, high-fiber diet has long been touted as offering protection against gastrointestinal diseases and colon cancer, the second-leading cause of cancer deaths in the U.S. Research shows certain foods can help protect you from colon cancer, including whole-grain breads, pasta, cereal and brown rice; dried beans; fresh fruits and vegetables; and foods low in fat, according to the American Dietetic Association. The ADA says that “high-fiber foods help move waste through your digestive tract faster, so harmful substances don’t have much contact with the lining of the intestine. High-fiber foods are also rich in antioxidants, which appear to protect against several forms of cancer, including colon cancer.” Vanessa Provins, a registered dietitian with Porter Health System, says recent studies have Category A (more than 7 grams per serving) questioned the wisdom that a high-fiber, low-fat Food AMoUnt totAL Fiber (grams) diet plays much of a role in reducing the risk Avocado 1 medium 11.84 of colon issues. Still, she says, adding fiber and Black beans, cooked 1 cup 14.92 Bran cereal 1 cup 19.94 limiting fat have strong merits for good health, Green peas, cooked 1 cup 8.84 and those at risk could certainly benefit. “Having Kale, cooked 1 cup 7.20 Kidney beans, cooked 1 cup 13.33 high fiber and low fat helps trap cholesterol and Lentils, cooked 1 cup 15.64 eliminate it from the body,” she says. Oats, dry 1 cup 12.00 Raspberries 1 cup 8.34 Provins says most people don’t come close to Rice, brown, uncooked 1 cup 7.98 the recommended target of 25 to 30 grams of Category B (more than 3 grams per serving) fiber daily. However, be cautious when adding Food AMoUnt totAL Fiber (grams) fiber, Provins says, as adding too much too Almonds 1 oz. 4.22 fast could have disastrous results and might Apple, w/ skin 1 medium 5.00 Banana 1 medium 3.92 aggravate the symptoms of an individual with Blueberries 1 cup 4.18 colon issues. Cauliflower, cooked 1 cup 3.43 Corn, sweet 1 cup 4.66 Speaking from experience, Provins, who Grapefruit 1/2 medium 6.12 suffers from irritable bowel syndrome, says Green beans, cooked 1 cup 3.95 Olives 1 cup 4.30 especially for those battling colon issues, dietary Oranges, navel 1 medium 3.40 advice concerning fiber is rarely black and Pasta, whole wheat 1 cup 6.34 Peach, dried 3 pcs. 3.18 white. “It is a trial and error thing,” she says. Pear 1 medium 5.08 Found only in plant foods, there are two types Pistachio nuts 1 oz. 3.10 Potato, baked w/ skin 1 medium 4.80 of fiber: soluble and insoluble. Insoluble fibers, Sesame seeds 1/4 cup 4.32 also known as roughage, found in wheat bran, Spinach, cooked 1 cup 3.98 Strawberries 1 cup 5.94 whole grains, legumes and fruits and vegetables, Sweet potato, cooked 1 cup 3.68 help to aid digestion and promote regularity, as Category C (less than 3 grams per serving) the body doesn’t absorb it. Soluble fibers contain pectin and gums and Food AMoUnt totAL Fiber (grams) Asparagus, cooked 1 cup 2.88 are known to reduce blood cholesterol by Bread, whole wheat 1 slice 2.00 binding with cholesterol in the digestive tract. Cantaloupe, cubes 1 cup 1.28 Carrots, raw 1 medium 2.00 Oats are the most notable source of soluble fiber. Cashews 1 oz. 1.00 Experts recommend 5 to 7 grams of soluble Celery 1 stalk 1.02 Cranberries 1/2 cup 1.99 fiber and 15 to 23 grams of insoluble fiber daily. Cucumber, sliced w/ peel 1 cup 0.83 “Ideally, for good colon health, overall I think it’s Mushrooms, raw 1 cup 1.36 Mustard greens, cooked 1 cup 2.80 good to have the mindset to get 25 to 30 grams Onions, raw 1 cup 2.88 of fiber,” Provins says. Peanuts 1 oz. 2.30 Peach 1 medium 2.00 Let the food label be your guide. Three grams Peppers, sweet 1 cup 2.62 of fiber in one serving is considered a high-fiber Pineapple 1 cup 1.86 Plum 1 medium 1.00 item, Provins says, but be careful of the sugar Romaine lettuce 1 cup 0.95 that is added to many high-fiber items. Sunflower seeds 1/4 cup 3.00 Tomato 1 medium 1.00 –Erika Rose Walnuts 1 oz. 2.98

HigH Fiber Food CHArt

between the Food network and reality cooking television shows, Americans have even more of a love affair with food than ever before. but recently, there’s been a shift in the kinds of foods that are getting attention. Fruits, vegetables and whole grains are preached from the pulpits of many chefs and nutritionists, while processed foods are taking a beating for their cancer-causing antics. We asked local experts for their input on the new rules of eating. september/october 2010 | GET HEALTHY

A Salty Subject

WHy We sHoULd be pAying More Attention to sodiUM

any people routinely count calories, measure their carbs and analyze the quality of the fats they consume—vis-à-vis label reading and checking lists in books and on the computer. But for some reason, few of us have gotten into the habit of watching how much sodium we consume. And that can hurt us. “Sodium should be limited to 2,400 milligrams per day,” says Dorothy Lindell, chief clinical dietitian at St. Anthony Medical Center in Crown Point. She also points out that sodium does not equal “salt-shaker salt” per se. “Only a third of what comes out of the salt shaker is sodium,” she explains. Lindell says that too much sodium can harm the body. It can elevate blood pressure, overwork and damage the kidneys and aggravate the conditions of those with heart trouble and diabetes. Because the body needs to maintain a balance of electrolytes (of which the mineral sodium is one), getting rid of excess sodium further stresses the body. When 18

water is taken in to “help” the kidneys eliminate the excess, other minerals come out as well, upsetting the balance further. It is a delicate “dance” that can be rectified by simply watching how much sodium you take in in the first place. Lindell says certain foods must be monitored closely when watching sodium intake. Cured meats such as bacon, ham and liverwurst need to be watched. “Deli meats” use sodium as a preservative because it prevents decay. Packaged and canned foods also use a lot of sodium during their preparation. And so do restaurants. Especially fast food establishments. To give some perspective, two to three ounces of ham has 900 mg of sodium—more than a third of what should be taken in all day. A big dill pickle has 1,000. One serving of canned chicken noodle soup has 900. A Big Mac and fries has about 1,400. Lindell says a good rule of thumb is that 140 mg or less per serving is to be considered low; 140 to 300 mg is moderate. And anything above 300 mg

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per serving is to be considered high. The sodium content in foods can be determined in a number of ways. Lindell advises reading the whole food label whenever possible. She also says hospitals often have nutrition hotlines staffed with dietitians who will answer questions on the spot about sodium, or who will call you back within a reasonable amount of time. (St. Anthony’s hotline can be reached at 219.757.6283.) Information can be acquired online, as well, on a variety of nutrition sites. Lindell explains that a taste for salty foods is an acquired taste that will go away the more you stay away from it. “That’s why people don’t like hospital food,” she says. “Because it doesn’t have a lot of salt. If you eliminate it and begin to season your food with lemons and limes, fresh herbs, fresh onion or peppers and other sodium-free seasonings [companies like McCormick and Mrs. Dash make them] for about 30 days, you will lose your taste for salt.” –Bonnie McGrath

ZApped For energy?

Fight fatigue by eating right If you’re feeling tired, wiped out, drained, and you’re fairly sure you have no underlying medical problems causing your sluggishness, consider a thought from Jill Kilhefner, a registered dietitian with Porter Health System. “I think people tend to forget that food is fuel,” she says, “that nutrition is the basis of life and if we don’t eat well, our bodies don’t function well.” This commonsense notion suggests that beating fatigue may be as simple as tweaking your diet. Local dietitians offer some dos and don’ts for optimal energy.

trAde bAd CArbs For bALAnCed MeALs JoAnn Franczek, a registered dietitian at the Hammond Clinic, advises limiting foods made with a lot of sugar and refined flour. She explains that while simple carbs like these may give you a quick burst of energy, they quickly leave your stomach, causing a roller coaster

Caffeine levels effect in terms of energy. (based on one 8 oz serving) Instead, she says, we should prodUCt rAnge be looking towards complex Coffee 104-192 mg carbohydrates and balanced meals Tea 20-90 mg Iced Tea 9-50 mg and snacks. Combining complex Cola/Soda 23 mg carbohydrates with protein and a little Diet Cola/Soda 23 mg Energy Drink 70-85 mg fat is a good way to ensure constant, stable energy. Kilhefner says it’s critical to eat breakfast within an hour or two of rising to fuel your body through the day. “A lot of people eat a light breakfast or no breakfast, eat a light lunch or no lunch and eat a majority of their food in the evening to catch up for time lost when they should have been eating throughout the day.” Ideally, Franczek says, it’s best to front-load your day with protein and taper it off more towards bedtime, when you should include more of the carbs. Her favorite before-bed choices include a low-fat dairy product like yogurt, cereal and milk.

WHAt yoU drinK MAtters, too Both dietitians say caffeinated beverages can boost your mental alertness for the short term, but advise against heavy use, defined as six or more 8-ounce cups a day. “One or two caffeinated beverages a day is okay and can actually make you feel more alert,” Kilhefner says, “but using caffeine all through the day is probably going to work against you.” And don’t forget about the water. Kilhefner says not getting enough can cause you to be lethargic. Hydration keeps your metabolism up, ensuring the body burns calories at a higher level. Finally, if fatigue persists, Franczek suggests keeping a food diary in which you also record how you are feeling. This may help you determine how your dietary choices are affecting your energy level. –Erika Rose

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on your mind

Addicted to Food Do you control the food or does it control you?

Chocolate, potato chips, cheese, caffeinated coffee—do you just enjoy and/or occasionally crave these foods or are you addicted to them? It depends on whether you control your enjoyment of these foods or whether they control you, say local registered dietitians. There is some overlap in what is a habit, a craving or an addiction, says Vanessa Provins, RD, clinical dietitian at Porter Health System in Valparaiso. A habit could include drinking morning coffee, eating a candy bar after lunch or munching on popcorn at the movies, Provins says. “Things like popcorn at the show are more sensory.” Food cravings occur at various times and for various reasons. “You see a commercial on TV and it makes you want that particular food,” she says. Some women report craving chocolate when menstrual periods begin. However, “if the food negatively impacts your life and health, it’s an addiction,” Provins says. That impact can take a number of forms, including overeating, which can cause obesity and promote diabetes, says Terri Sakelaris, RD, diabetes educator at Community Hospital in Munster. “A lot of people don’t pick up a drink or smoke a cigarette. They eat,” she says. Food addicts will “do anything to get the food,” says Beth Stritar, RD, clinical dietitian at St. Margaret Mercy Healthcare Center in Dyer. “They’ll get up from the table after eating a full meal and start looking for more food. Food is always on their minds.” Like other addictions, a food addiction literally feeds a chemical in the brain

SIGNS OF DEPRESSION

called dopamine, increasing its production, and creating a physical response, Stritar says. An important neurotransmitter in the brain similar to adrenaline, dopamine is known as the “feel good” chemical, she says. People feel pleasure when dopamine levels are increased, which is why they keep going back to the trigger food. Different people have different triggers, the dietitians say. “We find that most trigger foods are salty or sweet items,” Sakelaris says. Others are cheese and meat, which contain fat. “Caffeine may be the most common substance to be a trigger,” Stritar says. And it’s not just in coffee. “You find many young people hooked on Mountain Dew, which has more caffeine than cola drinks, and drinks such as Red Bull,” she says. “In Illinois, the stores won’t sell drinks like Red Bull to anyone under age 18.” Women are more apt to crave foods and possibly become addicted than men, Provins says. “Stress is usually a contributing factor.” Because a food addiction “takes over your life,” she says, managing it can require some treatment. “Some food addictions are more treatable. About 80 percent could be treated successfully,” Provins says. Some people seek psychiatric or psychological help or turn to exercise routines to increase the brain’s “feel good” effects. Others attend 12-step programs. Overeaters Anonymous is a 12-step program that helps food addicts manage their addictions and is structured much like Alcoholics Anonymous, Sakelaris says. Meetings are held throughout Northwest Indiana during the day and in the evening. –Lu Ann Franklin

depression can seriously impact your life. Symptoms include feelings of guilt, thoughts of death or suicide, restlessness, trouble concentrating or making decisions, fatigue, lack of energy and changes in weight or sleep patterns. additional symptoms may include pain, irritability and anxiety. Current american Psychiatric association guidelines state that adults experiencing at least five of the symptoms of depression for two consecutive weeks should talk to a health care professional.

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Want a Better Memory? Exercise More. Getting off the couch and on your feet is the best thing you can do for mental fitness, says Dr. Cynthia R. Green, Ph.D, memory fitness and brain health expert. Studies have shown that regular aerobic exercise (the kind where you can keep up but can’t have a conversation) boosts our daily intellectual performance and significantly lowers our risk for dementia. “Some studies have even suggested that regular exercise can reduce that risk by up to 38 percent,” she says. “Walking at a vigorous pace for at least 30 minutes a day 5 to 6 days a week will do the trick.”

Pole Fitness A NEW ExERCISE

TREND SHEDS ITS PRIOR REPUTATION People are always looking for new and innovative ways to get in shape and stay healthy. One trend that has begun to appeal to women of all ages is pole dancing. Pole dancing studios are popping up all over, catering to women of all walks of life who want to learn the art of seduction while still getting a great workout. “Pole dancing is certainly associated with strippers,” says Karen Price, instructor at Studio Venus, a women-only pole aerobic center located in the Midwest Fitness Center in Dyer. “People are a little wary about what that means, but it certainly grabs the attention! I was actually drawn to the bad/good aspects of pole dancing. I was an aerobic instructor for many years, but now I have emphysema and it’s difficult for me to get through an aerobic class. I found pole fitness to be exactly what I needed. It was slow enough but yet still intense. I like to say it is the workout for every part of every woman.” Price says there’s a cardio aspect to pole fitness through the dancing, but there is also a yoga/Pilates element through the warm-up, and core-strength training happens naturally through the pole tricks. “The pole tricks seem hard, but they really aren’t. Once you are shown how to do it, it’s pretty easy. And it doesn’t take a lot of strength to climb the pole, but you don’t learn that until around the ninth class.” Studio Venus’ classes are closed from viewing—no boys allowed and no peeking from passersby. A curtain seals off the windows and the lights are turned down low. All ages and body types are encouraged. A typical class is 90 minutes and includes 45 minutes of stretching and toning exercises to the beat of slow sensual music. Thirty minutes are then dedicated to learning burlesque-style dance movements. The next stage of the class is practicing pole tricks. Beginners start with the firefly, a cross-legged spin around the pole, which is easy to master once you learn the technique. The class culminates in a dance, which incorporates all the elements of the class. It is a full-body workout for sure. And rather than creating bulging muscles, pole fitness results in a sexy, curvy body. Price’s classes are small and she gets to know her students well. She encourages everyone to be supportive of one another. “This is a safe place to be,” she says. “I’ve had women burst into tears because they really let go and reach FOR MORE outside their comfort INFORMATION zone. I get the biggest rush out of seeing my stuDIo vEnus at students find their inmIDWEst traInInG cEntEr 10600 White oak Dr, Dyer ner strength and their 219.558.8811 inner goddesses!” –SHARON BIGGS WALLER

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food & fitness

kale:

THE NEW SUPER-vEGGIE Why is everyone talking about kale? According to the World’s Healthiest Foods (whfoods.com), “The beautiful leaves of the kale plant provide an earthy flavor and more nutritional value for fewer calories than almost any other food around.” Most of us are familiar with kale because its deep purple leaves make nice border plants, especially in the fall. But when it comes to eating it, we are more likely to ingest kale’s relatives—brussel sprouts, cabbage, even collard greens. Besides the cancer-fighting chemicals that are part of kale’s makeup, according to experts, kale also provides healthy doses of vitamins such as A and C and minerals such as iron and calcium. Not to mention fiber. Some say it protects against cataracts, emphysema and arthritis, but sources guard against eating too much kale; overdosing can interfere with the thyroid gland. In moderation, kale is a “superfood” that not only adds nutrition, but taste. It is a good alternative to broccoli. It is perfect in an omelet, used as a base for a salad, sautéed in olive oil, or boiled, drained and topped with anything. It can be juiced. Used in a soup. Placed on a pizza. When purchasing kale, look for small-to-medium dark-colored leaves, say those in the know. Forget kale that is turning brown or yellow. It can be stored in the fridge in a plastic bag. And don’t forget to eat it. Any way you want. –Bonnie McGrath

Eat more Greens, Lose more Weight Can you really lose weight just by eating more vegetables? Studies, including one released last year from Johns hopkins, show that eating less meat will help you lose weight and fend off diseases and cancers. Vegetables are filled with vitamins, minerals and phytochemicals. They promote longevity, and will keep down the weight. On average, vegetarians weigh 15 percent less than meat eaters. Registered and licensed dietician Dawn Jackson Blatner, author of The Flexitarian Diet—The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease, and Add Years to Your Life [McGraw-hill Professional] says that this approach to eating is ecologically friendly, since eating a vegetarian diet is better for the environment than the typical meat-heavy American diet.

green life

Pesticides and ADHD Last May, researchers from Harvard University’s School of Public Health and the University of Montreal published a report in the journal Pediatrics that may reveal a link between attention deficit hyperactivity disorder (ADHD) and the increased use of pesticides. ADHD, a neurological condition characterized by difficulty focusing, restlessness and impulsivity, is a condition that is commonly diagnosed in early childhood and causes children to have difficulty in school. Disturbingly, the American Academy of Pediatrics estimates that 12 percent of children in the United States have ADHD, and researchers suggest that the number may be growing.

esearcher Marc Weisskopf and colleagues tested 1,139 children between 8 and 15 years of age. They found pesticides in 94 percent of children’s urine and those with the highest amounts of pesticides were most likely to have ADHD. Children who had been exposed to certain pesticide compounds were ten times more likely to have symptoms of ADHD, and those exposed to another type of pesticide compound had twice the manifestation of ADHD. “That’s a very strong association that, if true, is of very serious concern,’ Weisskopf says. “These are widely used pesticides.” The pesticide compounds tested, including organophosphates, are found in a variety of products

used on produce and in insecticides used in homes. Children are the most susceptible to these pesticides because their bodies are still growing and developing, so toxins affect the development of these systems. Also, a quantity of toxins will have a greater impact on a smaller child’s body than on a larger adult body. Researchers say that these findings warrant more testing. Because exposure to these pesticides over a period of time can accumulate in human systems, in the meantime it is advisable to wash fruits and vegetables thoroughly before eating, or purchase only organic or locally grown pesticide-free produce. Also, only choose green insecticides for indoor use or natural solutions. –Heather Augustyn

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Salmonella Scare

Is our FooD suppLy saFE? Salmonella in tomatoes? In jalapeño peppers? In bags of lettuce and jars of peanut butter? We’ve all heard about the salmonella outbreaks in our vegetable supplies, causing fast food chains and grocery stores to pull them from their shelves and menus. Between 1996 and 2007 there were an estimated thirty-three salmonella outbreaks in fruits and vegetables. So how do bacteria normally associated with raw chicken or animal products get into school lunches, in grocery cases, and on our dinner plates? The Centers for Disease Control (CDC) estimate that some 40,000 people get salmonella poisoning each year, which only includes reported cases. The actual number may be thirty times greater. The CDC also says that children, the elderly and those with compromised immune systems are most likely to contract salmonella poisoning. salmonella is a Symptoms include diarrhea, fever and cramps. bacterium that lives victims also risk dehydration and in some sein the intestinal tracts vere and rare cases, death. of humans and other To prevent salmonella from ending up on animals, including birds. your fork, the CDC recommends thoroughly contamination occurs cooking all foods that may be possibly conwhen vegetables come taminated. Because that is not possible with into contact with animal all foods, such as salad or a PBJ, purchasing feces, so production products from local growers where crossplants that have contamination is less likely is a good idea, since contaminated irrigation researchers contend that many outbreaks ocmethods or human cur because of more industrialized methods workers who work at of production and packaging. It is a good idea contaminated stations or to thoroughly wash all food before eating it are infected can spread and discard any food item that looks or smells the pathogen. unusual. Also, contact your local congressperson to encourage him or her to support FDA food safety reform, including tracking systems for food products, better funding of FDA inspections, increased penalties for violations, and better recall methods (the FDA and USDA do not currently have the authority to order recalls; instead, food producers voluntarily submit to recalls). Many also recommend splitting the FDA into two agencies, one for food safety and another for drug and medical regulation. –Heather Augustyn

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Why PlantBased Is Best

Every five years the Dietary Guidelines Advisory Committee issues a report on the state of the American diet, offering suggestions for eating more healthily. In June, that report urged folks to shift from meat and animal proteins toward a more plant-based diet. A plant-based diet is essentially a vegetarian diet, and in the extreme, a vegan diet, according to LaPorte Regional Health System dietitian Norma Wehrman, R.D., though a new group calling themselves “flexitarians” eat mostly plant-based diets with occasional meat. Plant-based does not just mean fruits and vegetables, she emphasizes, but uses legumes (beans, lentils and soy products), whole grains, and nuts and seeds as protein sources instead of meat.

Q: what are the benefits of a plant-based diet? Most Americans are eating twice as much protein as they need and it’s mainly from meat; therefore, they are taking in more fat [and more calories]. There are definitely benefits. A plant-based diet is going to be lower in fat and higher in fiber. It’s going to be bulky and give people a full feeling. It could be higher in [cancer-fighting] phytochemicals. A plant-based diet should be lower in cost. [There should be an environmental benefit, too] because that grain could go toward feeding people rather than so many animals. Q: are there any precautions one should take? If you went totally plant-based, you would run the risk of being deficient in vitamin B-12. Another concern would be your calcium intake.Vitamin D might be a concern. Another precaution would be sufficient iron and zinc.You should include sources of oil, like canola or olive oil, because it carries your fat-soluble vitamins. Any people who choose a plant-based diet need to educate themselves in the amounts of the various nutrients they need, and also in the amounts of the different foods they need to meet those needs. It’s not something they

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should do on a whim. Q: how can people make sure they get enough protein, and “complete” proteins, those including all the essential amino acids? Proteins are going to come mainly from the grains—oats, wheat, rye, barley, brown rice, even quinoa and couscous. To get better quality protein, we would want some legumes, and some nuts and seeds. Soy protein has a more complete amino acid base. Soybeans are practically equal to meat protein. The best way [to ensure complete proteins] would be to include legumes, lentils, tofu, tempeh, nuts and seeds. When these foods are eaten with a variety of grains and other vegetables, the body is able to form complete proteins from a mixture of amino acids that these foods provide. It used to be thought that foods had to complement each other, and be eaten at the same time—such as rice with beans—to form a complete protein. Now, the thinking is that the body can store or “pool” the amino acids, until other amino acids are added to form the complete protein. This is why eating a variety of grains, legumes, nuts, seeds and vegetables is important. What one food is

missing in essential amino acids, another one may provide. Q: how should a person move toward a plantbased diet? I think the easiest way would be to plan to have one-to-two plant-based dinners each week. Start with familiar seasonal foods such as red beans and rice, or chili with a variety of beans in the winter, without meat, [and] spring or summer meals of large romaine salads with walnuts and berries and hearty whole grain bread, or mixed greens with broccoli, cucumbers, tomatoes, sunflower seeds and hearty whole grain bread. The next week add cubes of firm tofu marinated in Italian dressing to the broccolitomato salad. Another meal could be a stir-fry of vegetables and tofu in garlic and fresh ginger served over brown rice. Grilled vegetables such as eggplant, zucchini, portabella mushrooms and roasted red peppers on whole grain breads make a filling and satisfying summer supper. Serve fresh fruit and nuts alongside or for dessert. Then add another plant-based dinner, until you are up to three or four each week.You may want to pick up a recipe book or go online for more ideas to keep you and your family enjoying healthy and satisfying meals. –Terri Gordon

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