INSPIRE
Winter 2014
Real Inspiration for Women
INCREASE ENERGY AND BALANCE HORMONES 10 Reasons to EAT A FRESH SALAD EVERY DAY Do Your Heart a FAVOR
f
resh A Transformation Winter 2014
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Plastic Surgery Associates of Tidewater
Visit us and see the difference
Hampton Roads families choose Dr. Merrell and Dr. Billet for their plastic surgical care, emergency treatment for cuts, removing skin cancers, treating unsightly scars, breast health care including reconstruction, mommy makeovers, body contouring and any other cosmetic surgical needs. 2
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J. Craig Merrell, MD, FACS
Adam Billet, MD, FACS
757-673-6000
www.plasticsurgeonforyou.com Providing compassionate plastic and reconstructive care to families throughout Hampton Roads since 1983
JOINING FORCES IN THE FIGHT AGAINST CANCER. Virginia Oncology Associates is pleased to welcome Dr. Sayeema Daudi, Dr. Cynthia Sile and Dr. Ligeng Tian to our experienced team. Together, we continue to provide convenient, compassionate, and personalized cancer care for patients in Hampton Roads.
Cancer doesn’t care. We do.™
Dr. Sayeema Daudi (ZOFDPMPHJD 0ODPMPHJTU Norfolk/Newport News
Dr. Cynthia Sile
Medical Oncologist /Hematologist Suffolk
VirginiaCancer.com
Dr. Ligeng Tian
Medical Oncologist /Hematologist Newport News/Hampton
PENINSULA ] )".150/ t /&81035 /&84 t 8*--*".4#63( SOUTHSIDE ] $)&4"1&",& t '3"/,-*/ t /03'0-, t 46''0-, t 7*3(*/*" #&"$) NORTH CAROLINA ] &-*;"#&5) $*5: t ,*55: )"8, Winter 2014
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For more great Inspire Health articles see www.inspirehealthmag.com
10 Pa g e
IF YOU NEED MOTIVATION TO GET MOVING, TRY WORKING OUT WITH A PARTNER. PARTNER WORKOUTS CAN BE FUN AND ENGAGING. THE COMRADERY ENJOYED CAN MAKE THE CHALLENGE EASIER AND ENCOURAGE COMMITMENT. ASK A FRIEND TO JOIN YOU IN THIS FUN AND CHALLENGING WORKOUT THAT PROMISES RESULTS IN AS LITTLE AS 30 DAYS.
contents Winter 2014
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§ Superfood INCREASE ENERGY AND BALANCE HORMONES! { page 5 }
§ Natural Beauty 4 WAYS TO PREVENT CHAPPED LIP { page 8 }
§ Weight Loss HEALTHY HABITS THAT LEAD TO WEIGHT LOSS SUCCESS { page 7 }
§ Exercise THE 30-DAY PARTNER WORKOUT CHALLENGE { page 10 }
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§ Cover Story A FRESH TRANSFORMATION
This one simple principle can give you the fresh start you need to make a real transformation. { page 18 }
§ Healthy Recipe Chickpea Carrot Ginger Soup { page 20 }
§ Mighty Kids WHEN SHOULD KIDS BEGIN EXERCISING? { page 21 } § Eat Fresh TOP 10 REASONS TO EAT A FRESH SALAD EVERY DAY { page 22 }
super food FEATURE
INCREASE
ENERGYand BALANCE HORMONES! By: Leslie Feldman
IF YOU REACH FOR A CUP OF COFFEE EACH MORNING TO WAKE UP AND GET GOING, WHY NOT TRY AN ALTERNATIVE TO CAFFEINE? MACA ROOT CAN ADD A PEP IN YOUR STEP AND KEEP YOU BALANCED.
M
aca is a root from Peru that resembles a potato and offers a big energy boost for those who feel tired and unenergetic. Unlike coffee, maca root offers energy in a non-caffeinated way that truly supports the body. It contains high amounts of minerals, vitamins, enzymes and all of the essential amino acids. It is rich in B-vitamins, which are
the energy vitamins, and is an excellent vegetarian source of B-12. Maca root helps balance hormones by stimulating and nourishing the hypothalamus and pituitary glands which are the “master glands” of the body. Hormones regulate mood, growth, sexual development and tissue function.They also play a role in preventing many diseases, like cancer
and depression. Maca has a light, nutty flavor that can be mixed in soups before serving, or added to smoothies. Don’t add it to anything that’s very hot because it will lose all its benefits. It’s best to purchase maca root in a raw, organic powder form. It’s recommended to start with a ½ teaspoon a day and work up to a teaspoon or two a day over the course of a few weeks. If you’re taking it daily, it’s best to take a day off each week.Taking too much can lead to adverse effects and throw your hormones out of whack. If you experience this, you should take less or wean yourself off completely. Please be aware that other than the nutritional benefits provided by the vitamins and minerals, the other benefits are anecdotal, as maca has not been formally studied. Winter 2014
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editor’s LETTER
True Health is Inspiring! If you are not excited about life, you are not truly healthy. True health is one of man’s greatest, yet most unappreciated assets. The feeling of true health is beyond compare; it’s exhilarating! True health is weaved within the soul and exudes through our very existence. Our level of health can be discerned through our appearance, even our speech and conduct. Health can be seen beaming through the eyes and ultimately unveils its reality with an insistent smile and glowing skin. Words of love, kindness, and encouragement rest with a healthy heart; while anger and rage disturb inner organisms, causing the heart to become distressed, immediately heightening blood pressure and robbing us of a peaceful mindset. Healthy living is inspiring. When the physical body obtains the nutrients required to function at its optimal level, something almost magical happens. You will begin to see clearer, to think clearer, to feel deeper, and become confident and overjoyed as the mind and body flow in a magnificent harmonious rhythm. The rewards of healthy living go far beyond the aesthetic benefits. In fact, when you stop searching for the aesthetic benefits and focus on the inner rewards that is when you will obtain endless inspiration to continue the journey. Help us inspire others! We want to know what inspires you to live healthy. Please submit your “What Inspires Me” 30 word statement with a high-resolution digital image to the editor at editor@inspirehealthmag.com You could be published in the next issue of Inspire Health Magazine.
Get Inspired,
Christina Leidenheimer, CPT, CHLC Editor-in-Chief editor@inspirehealthmag.com Follow me on Twitter @christinaleid See what we’re pinning. http://pinterest.com/ IHMagazine www.inspirehealthmag.com
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weight-loss FEATURE
HEALTHY HABITS that Lead to WEIGHT-LOSS SUCCESS By: Chrisie Allemand, RD, LD/N THE GREAT NEWS ABOUT WEIGHT-LOSS IS YOU HAVE OPTIONS. THE NOT SO GREAT NEWS IS TOO MANY OPTIONS CAN LEAVE YOU OVERWHELMED AND FRUSTRATED. HOW CAN YOU DECIDE WHICH IS THE BEST DIET FOR YOU?
A
mong the many popular diet programs are The Atkins Diet, The Paleo Diet, The South Beach Diet, and about a dozen others. If you follow through and adhere to the principles of these diets, you might lose weight and you may or may not improve your health. In my practice, I have found that incorporating healthy habits by picking and choosing those healthy practices that fit into YOUR lifestyle is your best bet for weight loss success. HERE ARE SOME HEALTHY LIFESTYLE HABITS: 1. Drink Water. Without proper hydration, your metabolism will slow down and cause your body to store unwanted body fat.
4. Control Portion Size. This can be tricky since we usually see huge portions on plates. Check out the free pocket portion guide on webmd.com ( http://www.webmd. com/diet/printable/wallet-portioncontrol-size-guide ) 5. Choose animal foods and processed foods rarely. These are often high in fat and generally not healthy choices overall. 6. Eat your greens. Green vegetables are high octane foods.They contain an array of vitamins and minerals and are loaded with antioxidants proven to fight disease and keep you looking younger, longer. 7. Choose natural sources of highquality protein.
2. Eat 5 – 7 times per day. By making your meals smaller and more frequent you can balance your blood sugar and keep hunger pains at bay.
8. Buy organic fruits and vegetables whenever possible. This will help you avoid herbicides, fungicides, and pesticides.
3. Cut processed sugars out of your diet. If you are craving something sweet, have a serving of fruit paired with ½ ounce to 1 ounce of nuts or a piece of fruit and any natural nut butter (½ tablespoon to 1 tablespoon) of your choice.
9. Plan ahead for success. Have your meals and snacks packed and ready a day or two ahead. This will save you loads of time and money in the long run, and this simple step makes it so easy to stick with a healthy eating plan.
Remember, you don’t have to have a perfect diet, to have a good diet. Live YOUR life, choose YOUR lifestyle. It’s time to go for it! Push yourself and find out what you can achieve. Here are some ideas to jump start healthy eating: Aim to have at least one raw meal a day. Drink half your body weight in ounces of water for 5 consecutive days. Add variety by trying new healthy recipes. Focus on meeting your fruit and vegetable recommendations daily.
Winter 2014
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TER F A
BEFO RE
Time for a Mommy Makeover? “I couldn’t take any more people asking if I was pregnant, again — because I wasn’t and I didn’t want to hear “when are you due” ever again”. This beautiful mother of 3 took the time to visit Plastic Surgery Associates of Tidewater (PSAT) to see the difference we could make. Having children is an amazing and blessed event. We are grateful to all who make the personal sacrifices to bring children into this world. The mother’s body, however, pays a physical price and we are here to help put things
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back the way they were . . or better. The physicians at Plastic Surgery Associates of Tidewater have more than 50 years combined experience doing state of the art Mommy Makeovers. Consultation are free and the results of surgery spectacular as this and hundreds of other deserving mothers can attest. Helping you look and feel your best is part of why we are here. So please, “Visit Us and See the Difference” call 757-673-6000 for free consultations, or email jcmmd@infionline.net, or visit www.plasticsurgeonforyou.com for more information.
3D Mammography finds 35% more cancer.
*
Seeing is believing.
A whole new dimension in breast cancer screening.
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hen you switch to a 3D mammogram for your next screening appointment, you’ll hardly notice a difference – but our highly skilled radiologists will see things very differently than ever before. The advanced technology of 3D mammography is revolutionizing the fight against breast cancer. This groundbreaking new diagnostic tool has been shown to increase the early detection of cancer by 35%.* And it has also been proven to reduce the need to have women
called back by 38%.* That means fewer follow-up exams, fewer biopsies and less worry for you. In Hampton Roads, 3D mammography is available only from the Sentara Cancer Network. Our physicians follow the American Cancer Society recommendations for all women to have screening mammograms annually, starting at age 40. To schedule your appointment at Sentara BelleHarbour or Sentara Obici Comprehensive Breast Center, please call (757) 736-7496.
Another first from the Sentara Cancer Network *June 2013 issue of the American Journal of Roentgenology
sentara.com/3Dmammogram
Your community, not-for-profit health partner Winter 2014
sen-8122 western 3D mammo ad1ƒ_IH.indd 1
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1/9/14 2:14 PM
See more great workouts on our web site www.inspirehealthmag.com
exercise INSPIRED TO MOVE
THE 30-DAY PARTNER WORKOUT CHALLENGE Models: Trenda Williams & Christina Leidenheimer
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F YOU NEED MOTIVATION TO GET MOVING, TRY WORKING OUT WITH A PARTNER. PARTNER WORKOUTS CAN BE FUN AND ENGAGING. THE COMRADERY ENJOYED CAN MAKE THE CHALLENGE EASIER AND ENCOURAGE COMMITMENT. ASK A FRIEND TO JOIN YOU IN THIS FUN AND CHALLENGING WORKOUT THAT PROMISES RESULTS IN AS LITTLE AS 30 DAYS. THIS PARTNER WORKOUT CHALLENGE IS FUN, EASY, AND VERY EFFECTIVE. IT CAN BE DONE IN A GYM OR AT HOME. IF YOU HAVE 30 MINUTES A DAY, GRAB YOUR BESTIE AND START BREAKING A SWEAT TOGETHER.
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100 SQUATS, 50 PUSH-UPS, 3-MINUTE ABS
100 SQUAT CHALLENGE
SUMO SQUAT Begin: Stand with a very wide stance; point your toes outward. Place the outside of your hand on the inside of each thigh. With your chest up and back straight, begin squatting. Keep your arms straight and on the insides of your thighs until your fingertips are on the floor. Return to start position. Perform 1 set of 25 reps.
PRAYER SQUAT Begin: Stand with your feet hip-width apart. Place your hands in prayer position in front of you. Begin squatting down until your knees are bent at a 90 degree angle. Your elbows should touch your knees. Keep your back flat. Return to start position. Perform 1 set of 25 reps.
50 PUSH-UPS CHALLENGE
OVERHEAD SQUAT WITH MEDICINE BALL Begin: Stand with your feet hip width distance apart. Begin by holding a medicine ball at your thighs. Begin squatting down while lifting the ball up over head. At the bottom of the movement you should be in a full 90 degree squat with your hands extended with ball slightly below overhead position. Return to starting position. Perform 1 set of 25 reps.
DECLINE PUSH-UP Begin: Place your toes on a step or bench (16-24�) and walk your hands out on the floor to a push-up position. Begin movement by lowering your chest to the bench until your elbows are bent at a 90 degree angle. Keep your abs tight and back flat. Do not allow your butt to rise to the ceiling. Keep your neck aligned with your spine by looking straight down as you perform movement. Perform 1 set of 25 reps. INCLINE PUSH-UP Begin: Place your hands on a step or bench (16-24�) and get into a push-up position. Begin movement by lowering your chest to the bench until your elbows are bent at a 90 degree angle. Keep your abs tight and back flat. Do not allow your butt to rise to the ceiling. Keep your neck aligned with your spine by looking straight down as you perform movement. Perform 1 set of 25 reps.
SIDE STEP SQUAT WITH MEDICINE BALL Begin: Stand with your feet hip-width apart. Hold the ball at navel. Begin movement by lifting your right leg out to the side to a very wide stance, then squat down to a 90 degree angle. Return to starting position and repeat with left leg. Perform 1 set of 25 reps.
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exercise INSPIRED TO MOVE
3-MINUTE ABS CHALLENGE SIDE PLANK: 1 MINUTE Begin: Lie on the floor on your left side. Come up off the floor by supporting your weight on the side of your left foot and left hand. Hold position for 1 minute. Repeat on other side for 1 minute. *For beginners, support your weight on your elbow and bent leg. LOWER ABDOMINAL CRUNCH WITH RESISTANCE: 1 MINUTE Begin: Use a theraband or rope to wrap around your ankles (use a knot to tie securely). Bring your legs straight up to a 90 degree angle. Have a partner stand behind you and grasp the end of the theraband/ rope. Place your head in your hands and lift shoulders off the floor. Begin movement by lowering your legs to 45 degree angle. As you do this, your partner will give resistance by pulling slightly but firmly on the end of the theraband/rope. Perform movement slowly. Exhale as your legs descend and inhale to lift them up. Repeat. Perform for 1 minute.
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UPPER ABDOMINAL CRUNCH WITH MEDICINE BALL Begin: Sit on the floor with your knees up. Have a partner stand on the edge of your toes while holding a medicine ball. Begin movement by extending your arms. Your partner will toss the ball to you. As you catch the ball, bring it to your chest while lowering to the floor. As you roll down, keep your shoulders off the floor. When you touch the floor, lift up while tossing the ball back to your partner. Repeat. Perform for 1 minute.
Winter 2014
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Sentara Cancer Network Nationally Accredited Care With Proven Outcomes
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ithin the Sentara Cancer Network, you’ll ÀQG WKH PRVW LQQRYDWLYH WHFKQRORJLHV DQG WUHDWPHQWV IRU EUHDVW FDQFHU FDUH :KHQ \RX VHHN FDQFHU WUHDWPHQW DW DQ\ RI WKH QDWLRQDOO\ DFFUHGLWHG 6HQWDUD &RPSUHKHQVLYH %UHDVW &HQWHUV \RX DUH DFWXDOO\ WDSSLQJ LQWR DQ LQWHJUDWHG QHWZRUN RI FDQFHU FDUH ZKHUH VNLOOHG H[SHUWV MRLQ WRJHWKHU WR PDNH FOHDU GLDJQRVLV RI FDQFHU DQG WR UHFRPPHQG RSWLRQV IRU SURYHQ WUHDWPHQWV +DPSWRQ 5RDGV EHQHÀWV IURP KLJKO\ VNLOOHG SK\VLFLDQV ZKR DUH OHDGHUV LQ WKHLU VSHFLDOWLHV RIWHQ DV WKH GULYLQJ IRUFH IRU EULQJLQJ DGYDQFHG WHFKQRORJ\ DQG QHZ WUHDWPHQW RSWLRQV WR SDWLHQWV KHUH )URP WKH ODWHVW GLDJQRVWLF WRRO RI ' PDPThe earliest stage of breast cancer PRJUDSK\ WR diagnosis is Stage 0 and Stage 1. Sentara Cancer National Cancer WUHDWPHQW RSNetwork Database WLRQV LQFOXGLQJ Breast cancers Breast cancers PDPPRVLWH diagnosed at diagnosed at Stage 0/1 Stage 0/1 LQWUDRSHUDWLYH UDGLDWLRQ DQG 64.3% 57.7% DQ H[WHQVLYH OLVW RI FOLQLFDO WULDOV WKH A higher number is better. Sentara Cancer 1HWZRUN KDV WDNHQ WKH OHDG WR LQWURGXFH WKH ODWHVW LQ FDQFHU FDUH WR +DPSWRQ 5RDGV %HFDXVH RI WKH QXPEHU RI SDWLHQWV KHOSHG LQ WKH QHWZRUN WKH SK\VLFLDQV DQG VWDII KDYH H[WHQVLYH
Early Diagnosis Leads To Better Outcomes
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H[SHULHQFH LQ WUHDWLQJ EUHDVW FDQFHU ,Q IDFW DPRQJ DOO RI WKH EUHDVW FDQFHU FDVHV LQ 9LUJLQLD LQ WKH 6HQWDUD &DQFHU 1HWZRUN LQ +DPSWRQ 5RDGV WUHDWHG RU GLDJQRVHG RI WKH WRWDO :LWK EUHDVW cancer, early GHWHFWLRQ RI GLVHDVH OHDGV WR With the support of radiologists and pathologists, our specially trained surgeons give every woman WKH EHVW RXWthe best chance of having all of the cancer removed during her first surgery. This is what physicians call FRPHV 2XU “clean marginsâ€? and means that the area around surgical site is free of cancer cells and a repeat WHDPV DUH SURXG the surgery is avoided. A national study of breast cancer patients established a benchmark that no more WR H[FHHG WKH than 25.7% of women undergoing breast surgery QDWLRQDO Ă€JXUHV had to have a “re-excisionâ€? or second surgery. In the Sentara Cancer Network, our teams have worked IRU WKH QXPEHU hard to reduce that number to 15.5% in 2012. Sentara Cancer National Cancer RI EUHDVW FDQNetwork Database FHUV IRXQG LQ 25.7% WKH HDUOLHVW VWDJHV 7KURXJK 15.5% GLDJQRVLV DQG WUHDWPHQW SDWLHQWV FDQ UHO\ A lower number is better. RQ VSHFLDOO\ WUDLQHG QXUVH QDYLJDWRUV IRU DVVLVWDQFH 7KH RQJRLQJ GULYH IRU FRQWLQXRXV LPSURYHPHQW DQG WKH FDUHIXO LPSOHPHQWDWLRQ RI QDWLRQDO EUHDVW FDQFHU WUHDWPHQW JXLGHOLQHV DUH WKH UHDVRQV ZK\ WKH 6HQWDUD &RPSUHKHQVLYH %UHDVW &HQWHUV KDYH EHHQ UHFRJQL]HG E\ WKH 1DWLRQDO $FFUHGLWDWLRQ 3URJUDP IRU %UHDVW &HQWHUV E\ WKH $PHULFDQ &ROOHJH RI 6XUJHRQV¡ &RPPLVVLRQ RQ &DQFHU
Clean Surgical Margins
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HOW to make a resolution A
s I sat there talking with a new patient — we’ll call her Mary – for the first time, I could tell that she was frustrated. She believed she was too young to be on so many medications, and despite those medications she didn’t feel the way she wanted to. Mary worked in healthcare and had tried to be proactive with her health. She had gone to her last physician and asked for a checkup. Basic screening labs were obtained after which she began several medications. Other issues developed over the years and Mary was put on medications for sleep, fatigue and a few other things. Fast forward a couple of years since joining our practice and Mary now feels like a new person. She is sleeping better, has more energy, is on fewer medications, and is 25 lbs. lighter. She has a spark in her eyes, a new bounce in her step, and she is thrilled with the changes. How did this transformation happen? Was it a magic pill? Or a revolutionary diet program? No. These changes came about because Mary made a commitment to herself to improve her health one step at a time and one day at a time. Mary and I began our time together with a detailed history and exam, and then I obtained some additional tests for a more in-depth look at her cardiovascular and metabolic profile. This
information provided an important baseline and context for Mary as a unique individual. After reviewing her results in detail, we started talking about our plan, and I encouraged Mary to broaden her focus. For example, I asked her to stop focusing so much on specific weight targets and to end the process of jumping from one diet program to another. Instead I told Mary that weight loss, as well as improved sleep, more energy, and better lab results, would be side effects of a healthier lifestyle. Mary’s objective would now be building optimal health, which is more than just getting to a certain weight. I told her that I have found the best way to get there is often by setting goals that are simple, achievable, and sustainable. In so doing momentum is gradually built. Before long goals that once seemed out of reach are now achievable, and frustration turns into optimism. So, if you’re making resolutions for the New Year, consider taking big goals and breaking them up into smaller steps that are simple, achievable, and sustainable. Best wishes for a happy and healthy 2014! Dr. Christopher P. Dowd owns Cornerstone Private Practice in North Suffolk. He is Board Certified in Internal Medicine. Winter 2014
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Problems with NIGHTIME DRIVING? Most issues are fixable and nightime visibility improves
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t is human nature to avoid things that are difficult or uncomfortable. For instance, most people never try standing on their heads after the age of 25, though they never actually made a decision not to do it. And while most of us don’t miss standing on our heads, unfortunately sometimes we stop doing things that are useful or enjoyable because they have become more challenging. In the field of ophthalmology, this often happens with nighttime driving. Nighttime driving is a visually demanding task that can be made more difficult with changes in vision. Even subtle declines in vision can make driving in the dark Dr. Michael Keverline problematic and eventually, it becomes something that we avoid. Most of my patients aren’t aware of a decrease in vision and they can’t pinpoint a decision to stop driving at 3206 Churchland Blvd., Chesapeake, VA • 757-484-0101 night, it’s just something that happened over time. Well, I’d like to start the New Year by delivering some great news. For most people who struggle with nighttime driving, the problem is fixable. The two most common causes of decreased night vision are refractive error (the need for glasses) and cataracts. The most common type of refractive error is myopia or near-sightedness. Near-sighted individuals require glasses or contacts early in life and they rarely have this gradual night vision problem. Since they are having regular
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eye exams and updating their prescription, they are unlikely to have any untreated deterioration in their vision. The situation is much different with hyperopia or far-sightedness. Far-sighted individuals can have clear distance vision due to the focusing mechanism intrinsic to their eyes. They often do not require glasses until their focusing mechanism starts to decline in mid-life. As this is a gradual process, it can go undetected by the individual. Nonetheless, the decline in vision can result in behavioral changes, such as the avoidance of night driving. Fortunately, far-sighted eyes can be corrected with glasses just as easily as near-sighted ones, allowing these patients to engage in the activities that they had previously abandoned. Cataracts can be another cause of gradual vision loss and not surprisingly, night driving symptoms and night driving avoidance are frequently caused by mild to moderate cataracts. Fortunately modern technology and surgical techniques can easily correct cataracts and improve night vision. This is a safe, smooth and rewarding process for the vast majority of patients. Humans are social creatures by nature and many events such as parties, sporting events, theatrical productions, concerts and shows, require a drive in the dark. If you are having difficulty with your night vision or have gradually started to avoid driving at night, see your eye doctor. Do not allow visual decline to prevent you from experiencing all of the opportunities for fun and enrichment that life has to offer. Michael Keverline, MD is a medical and surgical eye care specialist with Southside Eye Care in Churchland.
3-D Mammography
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hanks to generous donations from our community to the Bon Secours Maryview Foundation, 3-D mammography is soon coming to the Millie Lancaster Women’s Center at Bon Secours Health Center at Harbour View. Breast cancer is the second leading cause of cancer death among women, and one in eight women will develop breast cancer sometime in her lifetime. Community members and Bon Secours employees, including Dr. Mark Kerner, with Virginia Orthopedic and Spine Specialists, worked with the Bon Secours Maryview Foundation to raise the funds to expand mammography services. The mammography room will be named in loving memory of Dr. Kerner’s wife, Dr. Anuradha Datyner Kerner, who lost her life to an aggressive form of breast cancer in 2009. Western Hampton Roads, including Suffolk, Chesapeake and Portsmouth, have a higher incidence rate and mortality rate of breast cancer than the national average, making the addition of 3-D mammography in the area essential to protecting the health of Hampton Roads women. According to an age-adjusted, five-year study (2006-2010) by the National Cancer Institute, the incident rate of breast cancer is 28 per-
Dr. Susan McKenzie cent higher than the national average in Suffolk, 16 percent higher in Portsmouth and 38 percent higher in Chesapeake. The mortality rate is 34 percent higher in Suffolk, 41 percent higher in Portsmouth and 10 percent higher in Chesapeake. “In the fight against cancer, early detection is our most powerful weapon,” said Susan McKenzie, MD, board certified radiologist with Medical Center Radiology. “Mammography is the only proven breast cancer screening tool to reduce mortality. It is the gold standard in diagnosing cancer. Digital breast tomosynthesis, or 3-D mammography, is the latest innovation in breast cancer detection.” 3-D mammography allows doctors to examine breast tissue one layer at a time to inspect for any abnormalities in the tissue. During a 3-D mammogram, multiple images of the breast are acquired at different
angles. Using high-powered computing, digital breast images are then converted into a stack of very thin layers or “slices.” These images can be viewed as a detailed 3-D reconstruction of the breast. The $450,000 technology has proven its worth in helping prevent breast cancer. 3-D mammography when combined with conventional 2-D mammography has a 40 percent higher detection rate of invasive cancer than conventional 2-D mammography alone, helping doctors diagnose cancer at an earlier stage. When caught early, five-year survival rates for breast cancer are as high as 98 percent. In addition to providing 3-D mammography, Bon Secours has received generous grant funding from local agencies like the American Cancer Society and the Tidewater Affiliate of Susan G. Komen to enhance breast cancer education about the benefits of early detection and provide free mammograms for women without insurance coverage. Bon Secours is committed to providing these services in order to improve the health and health education of the communities they serve. The 3-D mammography program begins in late February. To schedule a 3-D mammogram at the Millie Lancaster Women’s Center in Suffolk, call 398-2316. Winter 2014
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For more great Inspire Health articles see www.inspirehealthmag.com
cover story
A fresh
TRANSFORMATION By: Christina Leidenheimer
ARE YOU READY FOR A FRESH TRANSFORMATION? THIS ONE SIMPLE PRINCIPLE CAN GIVE YOU THE FRESH START YOU NEED TO MAKE A REAL TRANSFORMATION.
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hen it comes to losing weight, perhaps the biggest obstacle is information overload. There are millions of diet plans available, all promising outstanding results; however, in the end, they all seem to contradict one another, leaving dieters disheartened and confused. I have found one guiding principle that can help distinguish between fad diets and healthy living. What is that powerful yet, simple principle? A healthy diet should have fresh food as the foundation. This simply means the bulk of your diet should be composed of fresh foods, produce in particular. Fresh produce is so amazing because it’s living food. Eating living foods will make you feel alive; they will help you thrive. Fruits and veggies are loaded with vitamins, antioxidants, minerals, fiber, and water. A produce rich diet provides high quality fuel that feeds the mind and body. Any diet that does not recommend eating fruits and veggies should raise questions. PRODUCE PRODUCES RESULTS! There is no secret diet. Simply returning to the way we were designed to eat can yield amazing results. Consciously incorporating fresh foods into your diet while eliminating processed foods will give your body the opportunity to transform like never before. Fresh produce is extremely nutrient dense and naturally low in fat and calories. A diet rich in produce eliminates the need to begrudgingly count every calorie that passes your lips. Fresh produce is also carbohydrate- rich, providing the body with its primary fuel source, glucose. Practically all foods that grow for human consumption contain high levels of carbohydrates. The carb counting craze was only adopted about 20 years ago, when the American diet became more dependent on manufactured food and less dependent on fresh, real food.
Produce, unlike refined (processed) carbs, contains loads of fiber and other important nutrients. Produce is naturally alkaline, working in harmony with your body’s natural chemistry. Fruits and veggies are unique in that they contain disease fighting, immune building, and fat-burning properties.Typically, the body requires more energy to digest produce than the calories (energy) they contain.This provides a unique advantage for dieters.The body utilizes fruits and veggies quickly and easily, allowing for a rapid conversion of food into fuel for energy---there’s a reason why endurance athletes love bananas. Fresh produce supports levels providing endurance for regular exercise. Fresh produce is also naturally detoxifying. The high fiber content combined with the extremely high water content sweeps then flushes toxins and fat out of the body. Ultimately, fresh produce creates change because it makes you feel better, helping you transform from the inside out. When you feel better, it will be much easier to stay motivated and to continue eating fresh. Give fresh eating a try this year. Consciously and consistently incorporate more fruits and vegetables into each and every meal, and be prepared to look and feel better than ever before!
10 EASY WAYS TO GO
FRESH! 1. Start your day off fresh by consuming a produce packed smoothie. 2. Get fresh leafy greens in your system by consuming a large salad each day. 3. When you crave sweets, have fresh fruit instead of processed cookies and cake. 4. When you crave salt, simply eat more veggies. This usually causes the desire to pass. 5. Have a small salad as an appetizer before a meal.This will help you consume more fresh produce, and decrease your appetite so you don’t overeat. 6. If you are eating out, have vegetables or a salad as your side item and skip the fries. 7. Use fresh herbs to season your food and reduce salt and other condiments. 8. Use fresh fruit juices as salad dressings instead of heavy oils. 9. Try eating produce in its raw natural state whenever possible. Raw veggies retain all their nutrients, whereas cooked foods lose some of their nutritional value. 10. Try making your own fresh squeezed juice instead of drinking pasteurized juices, as these lose some of their vital nutrients during the heating process.
“When you eat fresh, you don’t have to count calories!” — Christina Leidenheimer Winter 2014
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healthy recipe
CHICKPEA CARROT GINGER SOUP By: Alicia Galantic / www.healthingyou.com WHAT YOU NEED: 1 cup of vegetable stock ¾ cup of water ¼ cup of coconut water 5 large carrots ½ cup of dried chickpeas ½ of an avocado ¼ cup of spinach ¼ cup of onion 2 Tbsp. of coconut oil
2-3 drops of liquid stevia (or 2 tbsp. of natural sweetener) 2 Tbsp. of ginger 2 Tbsp. of garlic 2 Tbsp. of black pepper 2 Tbsp. of oregano 1 Tbsp. of kosher salt Fresh chives and parsley (for garnish)
WHAT YOU DO: 1. Place the chickpeas into a bowl and add 2½ cups of water. Cover with a clean towel or lid. Soak the beans for about one hour. 2. Drain the water from the chickpeas. Rinse chickpeas thoroughly. 3. Place another 2½ cups of water in a pot with the chickpeas and let it come to a boil. 4. Cook for about an hour until desired tenderness. 5. Let cool and drain the water. Set to the side. 6. Using the same pot, place 1 Tbsp. of coconut oil and water in pot and heat over a low-medium fire. 7. Finely chop the carrots and onion and then add to pot. Cook on medium temperature until tender (about 10 minutes). 8. Meanwhile, lightly sauté the spinach in a sauce pan with 1 Tbsp. of coconut oil and set aside when complete (4-5 minutes). 9. When carrots and onions are fully tender, remove ¼ cup of them and set aside to cool. Place the rest in a blender followed by the vegetable stock, coconut water, and ¾ cup of water. (A hand held emulsifier may be used directly in the pot). 10. Blend on medium speed until smooth. 11. Finely chop the chives and parsley. Add them to blender and then blend on low for 30 seconds. Add stevia and seasonings and blend on low for another 30 seconds. 12. Place the soup mixture back into the heated pot on stove. 13. While the soup is heating up, add the ¼ cup of carrots/onion and the previously cooked chickpeas. 14. Dice the avocado and spinach and place in the soup to top off.
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INSPIRE HEALTH
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mighty kids FEATURE
WHEN SHOULD KIDS BEGIN EXERCISING? STUDIES SHOW THAT KIDS WHO ARE ACTIVE AT A YOUNG AGE TEND TO STAY ACTIVE THROUGHOUT THEIR ADULT LIFE. THEY ALSO HAVE A LOWER RISK OF BECOMING OBESE OR DEVELOPING HEART DISEASE AS THEY AGE. Very young children are naturally physically active and encouraging them to maintain that energetic spirit as they grow is a great idea! In fact, during the early years, until about age 5, children typically get most of their exercise from running and playing. However, parents need to be proactive by encouraging their children to play outdoors while limiting their use of technology. This will ensure they get enough exercise to satisfy their natural desire for play. Often, kids are deemed hyperactive because they are not allowed enough opportunity to
burn their active energy properly. As kids mature, they will no longer have the desire to play tag or hide and seek, and will need even more prodding to ensure they get at least 150 minutes of exercise per week. Enlisting your child in a sport or activity can make exercise fun and rewarding for them. Typically, kids need not participate in a formal weight training program until age 14; even then, caution is needed, as the body is still developing. The important factor is to exercise the heart and keep the body in motion at every age.
Winter 2014
INSPIRE HEALTH
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eat fresh
FEATURE
TOP 10 REASONS TO EAT A FRESH GREEN SALAD EVERY DAY NUTRIENT-RICH DARK LEAFY GREENS CONTRIBUTE TO OVERALL HEALTH AND WELL-BEING. HERE ARE THE TOP 10 REASONS TO INSPIRE YOU TO EAT A SALAD EVERY DAY.
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1
INCREASES METABOLISM Leafy green salads contain vitamin C, which helps the body process fat efficiently, providing a positive effect on the metabolism.
2
PREVENTS CONSTIPATION The high fiber content in salads supports healthy digestion, helping to prevent or reduce symptoms of constipation and other digestive irregularities.
3
SUPPORTS WEIGHT-LOSS Green salads are low in calories while being nutrient dense, helping to support weight-loss goals.
4
INCREASES HYDRATION Leafy greens have a substantially high water content, helping you stay well hydrated.
5
PROTECTS EYE SIGHT Green salads can support eye health. Lutein and zeaxanthin, carotenoids found in dark-green leafy vegetables, are concentrated in the eye lens and
macular region of the retina, thus playing a protective role in the eye.
6
PREVENTS INFLAMMATION Quercetin, a bioflavonoid found in leafy green vegetables, contains antioxidant and anti-inflammatory properties that host unique anticancer properties.
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SUPPORTS BONE HEALTH Leafy greens supply the diet with a rich source of calcium, contributing to bone health.
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SUPPORTS BLOOD The iron content found in dark greens (spinach, Kale, mustard greens) supports your blood, providing cells with the necessary oxygen required for cell functions to prevent fatigue or tiredness.
9
FIGHTS CANCER The rich anti-oxidant content of dark leafy greens prevents oxidative damage to cells, preventing free radicals from causing cancer.
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STRENGTHENS THE IMMUNE SYSTEM The plethora of vitamins and minerals found in leafy greens work synergistically to support the immune system. They support the body to prevent colds, flu, and infections from occurring.
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