Health Magazine - April

Page 1

April 21, 2010 Vol. 5, No. 7

Publisher

Bob Williams Executive Editor

Gary Metro Editor

Cara Recine

618-351-5075 • cara.recine@thesouthern.com Advertising Director

Abby Hatfield

618-351-5024 • abby.hatfield@thesouthern.com Marketing

Brian Flath

618-351-5027 • brian.flath@thesouthern.com Art Direction/Design/Production

Rhonda M. Ethridge

rhonda.ethridge@thesouthern.com Circulation/Database Marketing Coordinator

Kathy Kelton 618-351-5049

Online Coordinator

J. C. Dart

jennifer.dart@thesouthern.com

The Southern Health Magazine is a monthly publication of The Southern Illinoisan. Contact us via mail at 710 N. Illinois Ave., Carbondale, IL 62901, or at PO Box 2108, Carbondale, IL 62902. Copyright 2008 by The Southern Illinoisan. The Southern Illinoisan (USPS 258-980) is owned by Lee Enterprises, Inc. of Davenport, Iowa. All rights reserved. For more information call 618-5295454 or 618-997-3356, or visit us online.

Put a spring in your step Walking for fitness and health is easier and more fun than you might think

Health News Upcoming Events Kids’ Health Meeting well Pet Health Senior Health His Health Her Health

Welcome!

6 3 4 5 8 9 9 10 11

Family Foot & Ankle Center __________ 5 618-942-3334

Jackson County Health Department ____ 10 877-745-1424 Lavender Ridge _________________ 10 618-242-4050 Prairie Living at Chautauqua _________ 5 618-351-7955

Heritage Woods of Benton __________ 6 618-439-9431

Rehab & Care of Jackson County _______ 3 618-684-2136

Heritage Woods of Mount Vernon ____ 10 618-532-4590 Hughes Dental Arts Centre __________ 6 www.southernilsmilecenter.com 2 n The Southern HEALTH Magazine n• 618-993-3100 April 21, 2010

Shawnee Christian Nursing Center _____ 9 618-942-7391

INDEX OF Advertisers

Carterville Chiropractic Center________ 5 www.chirorehabplus.com • 618-985-9555 Dr. Daniel Brown _________________ 3 618-988-6034

COVER STORY EVERY ISSUE Cover Story Every Issue

710 N. Illinois Ave. Carbondale, Illinois 62901 618-529-5454 • 800-228-0429 fax 618-529-3774 www.thesouthern.com/health

APRIL 21, 2010 In This Issue Many companies, large and small, are offering incentives to their employees that the employers hope will help workers make better choices for healthier lives. it just makes sense. The healthier we are, the less it costs everyone – including us! one of the easiest things companies and employers can do is to ensure there are healthy food choices on the job. Metro everyone knows how difficult it can be to stick to a good nutrition plan. and when you walk into a meeting, say, midmorning when your stomach is asking for a healthy snack, and you see doughnuts, cheese danish, brownies and sugar-laden bagels, it becomes even more difficult. so, if you’re responsible for setting out the snacks for your work meetings or are helping to decide what goes in the vending machines, we’ve got ways to make it easier on you and healthier for everyone. see the story recine by Jodi Hawkins on Page 8. The benefits of walking aren’t new, but it might be a good time to take another look at it. it is spring and a great time to “Put a spring in your step – and your life.” The best news is that even a little bit, just a few minutes to start, has many immediate and positive effects on health and well-being. we were inspired by the american Heart association’s new program, start!walking, which is being coordinated locally by kris sherrill of southern illinois Healthcare. april 7 was national start!walking day, and we decided it was a great time to review just how easy it is and how much fun you can have, especially on paths that have been designed start!walking paths around southern illinois. The story begins on Page 6. and because it is spring, that means many of us are moving outdoors, armed with ladders, rakes, heavy bags and sharp objects. stay aware and stay safe; you’ll want to be here and healthy when your efforts start paying off in a big way. – Cara recine

Comments and suggestions?

We look forward to hearing from you. Send an e-mail to cara.recine@thesouthern.com For the latest health and fitness news, pick up Tuesday’s southern illinoisan for Mind & Body news. Check out www.thesouthern.com/lifestyles for more features. Shawnee Trails Wilderness Outfitters ___ 9 618-529-2313 Southern Illinois Healthcare ________ 12 www.sih.net Southern Illinois Psychiatry__________ 7 www.southernillinoispsychiatry.com • 618-998-0888 The Olde Homestead ______________ 11 www.theoldehomestead.net • 618-246-1055 Total Health Chiropractic __________ 11 www.herrinchiro.com • 618-988-9830 Window World __________________ 11 www.seniorsafe.com • 618-533-5250

health news

Let us help put an end to your painful foot problems

Getting around may be getting harder for those in middle age

Device to change blood clot care after joint replacement

Middle-aged men and women are having a tougher time moving around, according to a new study that saw a boost in mobility-related problems among people 50 to 64 years old. The study, published in the April issue of the journal Health Affairs, looked at mobility-related disability trends among those taking part in the 1997-2007 National Health Interview Survey. The number of people reporting difficulty with physical functions didn’t change much, but difficulty with certain functions saw an uptick over the 11 years: stooping, bending and kneeling; standing for two hours; walking a quarter mile; and climbing 10 steps without resting. More than 40 percent of people surveyed said that because of a health problem they had trouble with at least one of nine physical functions. From 2005 to 2007, the most common reasons for needing help were arthritis; rheumatism; back or neck problems; diabetes; and depression, anxiety or emotional problems. Those who reported these problems were more apt to say the disorders started at age 30 to 49. “This is a disappointing trend with potentially far-reaching and long-term negative consequences,� said Richard Suzman in a news release. Suzman, director of the Division of Behavioral and Social Research at the National Institute on Aging, which funded the study, added: “If people have such difficulties in middle age, how can we expect that this age group — today’s baby boomers — will be able to take care of itself with advancing age? �

A mobile compression device is as effective as medication at preventing the formation of blood clots after hip replacement surgery but provides greater patient safety, according to a study in the March issue of the Journal of Bone & Joint Surgery. “This device is as useful as blood thinners for the reduction of blood clots after hip replacement and it’s superior in safety,â€? said Douglas E. Padgett, M.D., chief of Adult Reconstruction and Joint Replacement at Hospital for Special Surgery, one of the investigators and final author. “This has the potential to change the paradigm as to how we prevent blood clots after hip replacement. The efficacy is the same, the safety is markedly better and the cost is comparable. This essentially raises the specter of ‘can we use mechanical agents in lieu of the pharmacologic agents to prevent blood clots.’â€? Roughly 30 percent to 50 percent of patients undergoing joint replacement surgery, either hip or knee replacement, will develop thromboembolic disease unless they receive preventive care. In people with this condition, blood clots form in veins; if a clot breaks away, it can travel to the lungs causing pulmonary embolism and death. For preventive care, doctors have the choice of using blood thinners or a compression device that wraps around the leg and pumps the leg to maintain normal blood ow.

— MedlinePlus

— National Institutes of Health

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Actress Teri Garr hosts new video for MS patients Movie star and comedian Teri Garr is the host of the American Academy of Neurology Foundation’s newest patient education video and guidebook, Living Well: A Guide to Managing Multiple Sclerosis for Patients and Families. The video and guidebook are aimed at answering important questions for newly diagnosed multiple sclerosis (MS) patients and their caregivers and can be viewed for free at www.aan.com/patients. A DVD and printed booklet can be ordered from www.aan.com/patients as well. Garr, a longtime film and TV star, has appeared in “Close Encounters of the Third Kind,� “Tootsie� and guest spots on the comedy “Friends.� She was featured in the inaugural issue of Neurology NowŽ magazine, where she detailed her diagnosis and how she lives with MS. Garr is also a staunch MS patient advocate in her roles as a national ambassador for the National Multiple Sclerosis Society and chair for the Society’s Women On the Move program. — American Academy of Neurology

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upcoming events

Southern Illinois Workshops and Seminars Saturday Morning Yoga

For a good cause

American Red Cross blood drives

April 15: 3:30 a.m.-7:30 p.m., Giant City school, Carbondale April 16: 1-7 p.m., knights of Columbus, Marion April 16: 2-6 p.m., stonefort High school, Carrier Mills April 17: 1-5 p.m., Lake of egypt Fire Protection district, Lake of egypt April 19: 2-6 p.m., Christian Fellowship school, du Quoin April 19: 3-7 p.m., Casey Middle school, Mount vernon April 20: 1-6 p.m., United Methodist Church, eldorado April 21: 1-6 p.m., Harrisburg district Library, Harrisburg April 23: 9 a.m.-3 p.m., st. Mary’s Good samaritan Hospital, Mount vernon April 27: 3-7 p.m., McClellan Grade school, Mount vernon

Conferences and Workshops

University of Illinois Parenting Again Support Group Leader Training

When: 1:30-4:30 p.m. wednesday, april 21 in Mounds and 6-9 p.m. Thursday, april 22 in Benton Registration: 618-453-5563 or online at www.web. extension.uiuc.edu/carbondalecenter. designed for advocates, agencies and schools, the training provides tips for facilitating a grandparenting support group. Cost is $65; $20 for the first 22 to register. Cost for second or third person attending from the same organization is $5 (no curriculum). refreshments will be provided. if dietary or disability accommodations are needed please indicate when registering.

Fifth annual Metro East Meth and Other Drugs Conference

When: wednesday, april 28 and Thursday, april 29 Where: national shrine of our Lady of the snows, Belleville Information: Tarra winters, Prevent Child abuse illinois at 618-583-2116, twinters@preventchildabuseillinois. org or Cary Trame, illinois state Police, 618-346-3616, trameca@isp.state.il.us.

When: 9 a.m.-1:30 p.m. saturday, april 17 and 24 and May 15 and 22 Where: st. elizabeth’s Hospital, Belleville Registration: 618-234-2120 ext. 2300 Classes teach relaxation techniques, controlled breathing, offer pain control options as well as an introduction to inductions and Caesareans. The class includes a discussion of infant care and a hospital tour of labor and delivery, postpartum and nursery. Comfortable clothing is recommended for participants.

SIH Life with Baby

When: 6-8 p.m. Monday april 19 and 26 Where: Memorial Hospital of Carbondale Registration: siH Physician referral and event registration Center 866-744-2468 MHC continues to empower parents by offering an opportunity to gain knowledge and comfort with baby basic care. Prospective parents are asked to bring a baby doll and receiving blanket to the class. The class is free.

I Lost a Child Support Group

When: 6:30 p.m. Tuesdays, april 20 and 27 and May 4, 11 and 18 Where: Christian Covenant Fellowship Church, Carterville Registration: 618-549-0721 ext.65291

Franklin County Evening Diabetes Support Group

Classes, Seminars and Events St. Elizabeth’s Evening Childbirth Class

Western Baptist Prepared Childbirth Class

SIH Big Kids and Babies Sibling Class

When: 10-11 a.m. saturday, april 17 and saturday, May 8 Where: Memorial Hospital of Carbondale Registration: siH Physician referral and event registration Center, 866-744-2468 designed for children 3-7 years old, this class offers upbeat information on becoming a big sister or brother. Children develop an understanding of the special needs their new sibling will have. They are encouraged to bring a stuffed animal or doll so they can practice holding, diapering and being a good helper to mommy and daddy. Parents will want to bring a camera as the children have fun dressing up as a doctor or nurse. n

St. Elizabeth’s Saturday Childbirth Class

When: 1:30 p.m. wednesday, april 20 Where: Franklin Hospital, Benton Registration: sheila at Bi-County Health 618-439-0951

When: 6:15-8:45 p.m. Tuesdays, beginning april 6 through May 11 Where: st. elizabeth’s Hospital, Belleville Registration: 618-234-2120 ext. 2300 This six-week series teaches relaxation techniques, controlled breathing, offers pain control options. included are an introduction to inductions and Cesareans, a discussion of infant care and a hospital tour of labor, delivery, postpartum and nursery. Comfortable clothing is recommended for participants. Call for more information and fee schedule.

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When: 9-10:30 a.m. saturday, april 17, 24 and May 1, 8 Where: one o one Yoga, Carbondale Registration: shanti Miller (618) 457-7896 This yoga class cultivates the positive mind and heart already embodied in and through yoga practice. Learn precise alignment of the body and coordination of movement with the breath while exploring and expressing the deeper attitudes of the poses from the inside out; $12 drop-in price. Packages available at discounted price.

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When: 5-8 p.m. wednesday, april 21 and 28; Monday, May 10 and 17; or 9 a.m.-3 p.m. saturday, april 17 and May 15. Where: western Baptist Hospital, Paducah, doctor’s office Bldg 2, Meeting room a-B Registration: 270-575-2229 Class designed for expectant parents in second or third trimester.

Western Baptist Prepared Childbirth Refresher Class

SIH Mended Little Hearts

When: 6 p.m. Thursday, april 22 Where: Memorial Hospital of Carbondale, Conference room C Registration: stephanie Hill 618-318-2863 Mended Little Hearts connects families in crisis with other parents who have survived the shock of learning a child has a heart problem, navigated the maze of medical decisions and procedures and mapped out a plan for the future. Free.

Western Baptist Hospital Breastfeeding Classes

When: 5-7 p.m. Tuesday, april 27 or 9-11 a.m. saturday, May 8 Where: western Baptist Hospital, Paducah, doctor’s office Bldg 2, atrium Classroom Registration: 270-575-2229 Class helps expectant mothers prepare for the breastfeeding experience. Free.

Western Baptist Cesarean Birth Class

When: 5-6:30 p.m. Tuesday, May 4 Where: western Baptist Hospital, Paducah, doctor’s office Bldg 2, atrium Classroom Registration: 270-575-2229 Class designed to help expectant mothers become more familiar with relaxation techniques. distraction methods, breathing, birthing positions, comfort measures and massage will be taught. Participants are asked to bring a blanket, pillow and support person. Free.

SIH Southern Illinois Parkinson’s Support Group When: 1 p.m. wednesday, May 5 Where: siH complex, University Mall Registration: 618-684-4282 For Parkinson’s disease sufferers and their family, friends or caregivers. Free.

St. Elizabeth’s Breastfeeding: Fundamentals and Practical Problem Solving

Williamson County Diabetes Support Group

SIH Prepared Childbirth Course

When: 1:30 p.m. wednesday, april 28 Where: University of illinois extension office, Marion Registration: 618-993-3304

Western Baptist Sibling Class

When: 5-6 p.m. Thursday, april 29 Where: western Baptist Hospital, Paducah, doctor’s office Bldg 2, atrium Classroom Registration: 270-575-2229 This class helps prepare children ages 2-9 for the arrival of a new brother or sister.

SIH Breastfeeding Basics Class

When: 6-8:30 p.m. Thursday, april 29; 6-8:30 p.m. Tuesday, May 11; and 3-5:30 p.m. wednesday, May 12 Where: Memorial Hospital of Carbondale Registration: siH Physician referral and event registration Center, 866-744-2468 Learn the benefits that breastfeeding provides to both baby and mother. a certified lactation consultant will share information and give suggestions to help get breastfeeding off on a good start. Free.

Women with Hope

Grandmother’s Coffee Break, Carbondale

When: 6-8 p.m. Mondays, May 3, 10, 17 and 24 Where: Memorial Hospital of Carbondale Registration: siH Physician referral and event registration Center 866-744-2468 The class is designed specifically for the young pregnant woman. The young mother is welcome to bring her support person or people. Class content will include a tour of the birthing center, as well as a birth video. The young

April 21, 2010

Western Baptist Hospital’s Relaxing from Within

When: 5-8 p.m. wednesday, april 28 or 5-8 p.m. Monday, May 17 Where: western Baptist Hospital, Paducah, doctor’s office Bldg 2, Conference room a Registration: 270-575-2229 Helps prepare mothers for a Cesarean birth. women wishing to take the Cesarean birth class will attend the second class of the Prepared Childbirth series.

When: 5-8 p.m. wednesday, april 21 or 5-8 p.m. Monday, May 10 Where: western Baptist Hospital, Paducah, doctor’s office Bldg 2, Meeting room a-B Registration: 270-575-2229 Class designed for expectant parents in second or third trimester. When: 7-8:30 p.m. Thursday, april 22 Where: Memorial Hospital of Carbondale Registration: siH Physician referral and event registration Center, 866-744-2468 This special class is for the proud grandmother-tobe. This class is meant to provide some of the latest recommendations for infant safety, feeding and sleeping.

mother’s special needs will be addressed as well as other questions or concerns voiced by the participants. Free.

When: 10 a.m. saturday, May 1 Where: The Breast Center, Carbondale Registration: 618-521-3915 or email womenwithhope2000@yahoo.com. support for women diagnosed with breast cancer.

SIH Young Mothers Childbirth Class

When: 6:30-9:30 p.m. Thursday, May 6 Where: st. elizabeth’s Hospital, Belleville Registration: 618-234-2120 ext. 2300 Taught by a certified lactation councilor, classes provide information on preparation for feeding, feeding techniques and common concerns.

When: 6-8 p.m. Tuesdays, May 6, 13, 20, 27; and 9 a.m.4:30 p.m. saturday, May 1 Where: Memorial Hospital of Carbondale Registration: siH Physician referral and event registration Center, 866-744-2468 Mothers and fathers will prepare both mentally and physically for participation, sharing and individual satisfaction in pregnancy, labor, birth and introduction to parenthood. reservations required.

SIH Boot Camp for New Dads

When: 2-5 p.m. saturday, May 8 Where: Memorial Hospital of Carbondale Registration: siH Physician referral and event registration Center, 866-744-2468 First-time dads learn the ins and outs of caring for babies from expert fathers. Facilitated by sean Herron and adam Benns, siH employees, and dan dietz, the class helps men make the transition to fathering through activities and discussion. veteran dads, who have three to 12 months experience bring their babies to class and share their experience with the expectant fathers. There are activities that allow the fathers-to-be to get some hands-on experience handling a baby.

Western Baptist Understanding Heart Failure

When: 1-3 p.m. saturday, May 8 Where: western Baptist Hospital, Paducah, Registration: 270-575-2918 offered for patients and their caregivers, classes will teach what changes to make to keep their heart failure under control. a physician, pharmacist, a dietician and a nurse will all offer their perspectives about the disease and its treatment. Class is free. Pre-registration is required.

St. Elizabeth’s New Fathers Class

When: 10 a.m.-2 p.m. saturday, May 8 Where: st. elizabeth’s Hospital, Belleville Registration: 618-234-2120 ext. 2300

kids’ health Grandparents play key role in the lives of children with autism The Interactive Autism Network, the nation’s largest online autism research project, has announced results of the Grandparents of Children with Autism Spectrum Disorders Survey, finding that nearly one-third of grandparents who participated were the first to raise concerns about their grandchild’s development. Since its launch in 2007, the IAN Project has helped to accelerate the pace of autism research by gathering valuable information online from individuals on the autism spectrum and their parents. The launch of the October 2009 survey was the first time that the IAN Project has collected information from grandparents. The IAN Research Report: Grandparents of Children with ASD – Part 1, and the subsequent report that will be released later in the month,

demonstrate the substantial impact having a grandchild on the spectrum has on grandparents’ lives, as well as the contributions they make through early detection which is crucial to early diagnosis and intervention child care, and financial support. “It became clear that grandparents – a population largely overlooked by policymakers and researchers – had valuable insights to share when they came to us asking how they could participate in the IAN Project,� said Paul Law, director of the IAN Project at the Kennedy Krieger Institute in Baltimore, Md. “These survey results show that experiences are remarkably diverse, but one thing is clear: grandparents often play a major part in their grandchild’s life and experience their own stresses and triumphs in these families.� — Kennedy Krieger Institute

Dangerously tasty treat: Hot dogs are a serious choking hazard Hot dogs, those ubiquitous and savory symbols of the American diet, have caught the attention of pediatricians at Johns Hopkins Children’s Center and elsewhere for a decidedly unappetizing reason — they are a choking hazard for young children. Research, they say, shows that hot dogs are the top cause of food-related choking in children under the age of 3, with 17 percent of cases caused by hot dog inhalation, followed by hard candy (10 percent), grapes (9 percent) and nuts (8 percent). But what makes hot dogs so dangerous? “Every food poses a choking risk in young kids but the hot dog has just the right size and consistency to perfectly block the airway, it’s the perfect plug that doesn’t allow any air to get through,� said Johns Hopkins Children’s pediatrician Nisha Kapadia, M.D.

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Therefore, pediatricians should remind all parents to mince or thinly slice hot dogs before giving them to young children, Kapadia said. Other high-risk foods, like hard candy, grapes and nuts, should be withheld completely from children younger than 4, she says. Infants and young children under 3 years of age are particularly prone to food-choking because they don’t have a full set of teeth to chew and grind the food before swallowing. Children between 3 and 4 years of age have molars but are still learning how to chew. Children’s high level of activity also puts them at risk for inhaling food while playing or running around, Kapadia says. — Johns Hopkins Medicine

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Walking for ďŹ tness and health is easier and more fun than you might think

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in your step

BY Joanna GraY

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pring has arrived in Southern Illinois and it’s the perfect time to put a spring in your step, too. Get out of the house or office and into the sunshine – start walking daily for fitness and heart health. According to the American Heart Association, as little as 30 minutes of walking every day will help you to not only lose weight, but also help lower cholesterol and blood pressure, improve circulation, and reduce stress. Also, an April 2010 article in Stroke: Journal of the American Heart Association, reported findings from a long-term research study that showed that women who walked briskly for two or more hours per week had a significantly lower risk of stroke than non-walkers. The bottom line is that regular walking can reduce your risk of heart disease, the numberone killer in the U.S. So how can you get started and stay motivated on a walking plan? It’s easier – and more fun – than you might think, especially with the beauty of Southern Illinois as the backdrop. Follow these simple steps to get yourself on the path to renewed health and fitness.

Start with a check-up

See your doctor before you begin walking or any exercise plan. According to the American Diabetes Association, a comprehensive medical exam for anyone planning to exercise should include a check of blood pressure, blood fat levels,and current blood glucose levels. Your doctor should also check the health of your

heart and circulatory system, as well as your eyes and feet. “The first thing I recommend is that everyone get a check-up with their doctor just to make sure that they’re healthy enough to start walking,� said Kris Sherrill, coordinator for Community Health at Southern Illinois Healthcare (SIH). “Most people are probably fine, but it’s best to confirm that with a physical exam.� Ask you doctor to help you determine your level of fitness and help you map out your walking plan. Chances are, he or she will be more than happy that you’ve decided to take this positive step.

Get a good pair of shoes

Walking is a low-impact exercise, but your feet still need good support and protection. Skip the discount stores and cheap sneakers when shopping for walking shoes. Invest a little more on sturdy, comfortable footwear that fits your foot well. Check out the different brands and styles of walking shoes at an athletic store with knowledgeable salespeople. “The only thing you really need to make walking a part of your daily routine is a great pair of shoes,� Sherrill said. “I suggest that you go to someone who sells shoes professionally, so they can fit your foot perfectly. It’s really important that you have the right arch support, especially if you have high arches.� It’s also a good idea to wear comfortable clothing and dress in layers, so you can adjust

easily to changes in temperature. If you’re out walking after dark, wear reflective tape on your shoes and clothing, so motorists will see you.

Find your path: Go to www.thesouthern.com/health for a link to siH’s start!walking paths near you.

Walk with a buddy

Making a commitment to walk daily with a friend, co-worker, your spouse or a walking group is a great way to make your walking program more fun. Inspire each other step by step and encourage each other to reach your goals. If you would rather walk alone, use the time for reflection or taking time to appreciate the beauty of nature around you. “Walking with a buddy can really help you stay faithful to your walking program,” Sherrill said. “You’re more likely to do it if you know there’s someone looking forward to meeting you for your walk.”

Pick a path

The good news is that there are plenty of beautiful walking paths of varied grades all across Southern Illinois. Sherrill noted that SIH has partnered with the American Heart Association and the Jackson County Healthy Communities Coalition to sponsor Start! Walking Paths in Franklin, Williamson, Perry, and Jackson counties. To date, there are 37 paths. Best of all, many of these paths run right through your city park or through familiar neighborhoods right in your own home town. Start! Walking is the American Heart Association’s national program to promote the benefits of walking for heart health and motivate

way to stay motivated with walking is to check out different trails and paths periodically so you don’t get bored or tired of the same place.”

Set your pace

Now that you’ve got your doctor’s OK, a walking buddy and a beautiful path, you’re ready to take that first walk. The American Heart Association recommends at least 30 minutes of walking a day to achieve a healthy lifestyle. But start slowly PaUL newTon / THe soUTHern and set realistic goals, especially if you’ve Liz Lively (center), executive director of Herrin Chamber of Commerce, been sedentary all winter. and kris sherrill (right), coordinator for Community Health at “Start slowly and don’t try to start with southern illinois Healthcare, lead a walk through downtown Herrin a five-mile walk,” Sherrill said. “Start out on april 7 on national start!walking day. The path through Herrin with a half-mile or just 10 minutes at a is now a designated start!walking path. time. Gradually build up five minutes a day until you can walk for 30 minutes.” How fast should you walk? Again, start Americans to start a personal walking program. at a moderate pace that feels comfortable to On April 7, National Start!Walking Day, the you. Eventually you want to build up to a pace Herrin Chamber of Commerce cut the ribbon within your target training heart rate to get the on its third Start! Walking Path, the first one to most fitness benefits. Ask your doctor to help be designated in a downtown area. you determine your target heart rate and how to “We have such an advantage living in use it to measure the intensity of your walking Southern Illinois, because we have so many workout. beautiful places to walk,” Sherrill said. “Another

Stay motivated and don’t give up Track your progress by using a pedometer and keeping a tally of how many steps you take daily or the distance you’ve walked each week. Use a notebook or journal, or a spreadsheet on a computer program. You’ll feel a real sense of accomplishment as you see the numbers go up – and the numbers around your waistline and on your cholesterol tests go down. “A pedometer is a great tool to help you become aware of how much you’re actually moving,” Sherrill said. “Maybe you’ve had a hard day and you think you’ve moved a lot, but you look at your pedometer and see that you’ve walked only 1,000 steps instead of the 5,000 you set as a goal. Seeing the numbers on the pedometer can help you get back on track and motivate you to go just a little further each day.” The most important thing is that you’re walking and literally taking positive steps toward better health. “If you go a couple of days without walking, don’t feel bad about it,” Sherrill said. “If you fall off the horse, just get back on again. Don’t quit. Just lace up your shoes and get right back out there.”

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Meeting well BY Jodi Hawkins It never fails. Every time a meeting is about to start at work several people begin to gravitate next to a tray of donuts, cookies or pastries in the conference room. I admit I’ve had to learn the hard way that giving in to that kind of temptation doesn’t keep my focus or energy going much past the first item of business. The quick sugar boost fades fast, inevitably leaving me feeling sluggish for hours. I know I’m not alone when heavy-eyed colleagues soon start trying to revive themselves with an extra cup of coffee. Whether it’s a workrelated event or social gathering, many of us often find ourselves in this same predicament. According to the Centers for Disease Control and Prevention, foods consumed at cafeterias, from vending machines and in other public food service establishments are often not as nutritious and healthy as those prepared at home. In 2005, the International Labour Office reported that poor diet on the job is costing countries around the world up to 20 percent in lost productivity, either because of malnutrition or obesity. Supplying healthier foods in the workplace could go a long way in turning that trend around.

Planning promotion

As with any job, moving up the proverbial ladder should be for those who demonstrate great organizational skills, and there’s no better practice for it than planning the meal for a meeting. When making arrangements for any event involving food, take time to first consider some important factors. Sylvia Smith, assistant professor with the Department of Animal Science, Food and Nutrition at Southern Illinois University Carbondale, lists several examples. “Age, gender, cultural differences, religious restrictions, holidays and religious holidays, formality of the event, dress code of the attendees, and regional food preferences or differences,” Smith said. Although it may seem impossible to please or accommodate everyone, a good rule of thumb in meal or snack planning is to inquire about any food restrictions guests may have. “First a host would need to find out who has the special needs through a pre-conference survey or form,” Smith said. “Once this is identified, the host or hostess should work with the chef to prepare food items for their special needs.” Even if you’re not the one planning the menu, it never hurts to offer suggestions or provide feedback about selected items. That’s especially important for those requiring diet modifications, such as diabetics, food allergy sufferers, vegetarians, overweight attendees or

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people limiting their sodium intake due to high blood pressure. “Providing foods closer to Mother Nature, such as whole fruits or cut-up fruits, wholegrain bakery products, and lean proteins (from both animal and plant sources) will provide options for most people that would attend your function,” said Carol Schlitt, interim associate regional director from the University of Illinois Cooperative Extension.

Nourishing and cost effective

Because money has become a universal concern for most companies and individuals, everyone is trying to avoid budget busting expenses. Yet, eating healthier usually comes at a bigger price than the traditional junk food that society has grown accustomed to. Shopping for more nourishing items may mean keeping one eye on nutrition labels and the other on cost. But as Schlitt explains there are some ways to cushion that financial food fall. “If you want to provide healthy foods on a budget, start with what is on sale in the fruit and vegetable aisle of your grocery store,” she said. “If bananas are on sale then build your menu around them. For example, you could simply have fresh whole bananas, in their skin, cut in half on a platter. Or you could alternate thick banana slices with strawberries on a kabob skewer, which is one way to provide portion control of the more expensive items while still providing healthy foods for your table.” “Don’t buy precut fruits and vegetables because they usually cost more,” said Gail Peterman, registered dietitian at the Murphysboro Health Center. “Go for a variety of minimally processed foods with selections from all of the basic food groups (fruits, vegetables, starches, milk, and meats).” It also helps to incorporate foods into the menu that are in season. Schlitt, who is also an extension educator of nutrition and wellness, explains why. “Requesting strawberries in December can increase your costs since they are more expensive at that time of the year,” she said. “But citrus fruits such as oranges or tangerines, which are in season at that time, could be made available at a reasonable cost.” When working with caterers, Schlitt feels it’s best to let them know that health is a priority and ask them to suggest options that could be, both, cost effective and healthy for guests. “Caterer’s can also serve more expensive foods in smaller portions,” she said. “Instead of large bagels served whole, they could be cut in halves or quarters, or mini-bagels could be utilized.”

Mealtime management

What we eat for breakfast has the potential to drastically affect our work performance, so it’s

April 21, 2010

Get snacking under control with healthier choices at work gatherings, events no wonder it’s most important meal of the day. Just as donuts and other simple carbohydrates can lead to fatigue and more sugar cravings, healthier foods make it easier to stay alert and productive. Some suggested items include hard cooked eggs, peanut butter, cheese cubes, dried fruit and nuts, low-fat yogurt, whole-grain toast or muffins and skim or soy milk. The American Cancer Society provides an impressive tool for planning healthy meetings and events called Meeting Well. Because of its thorough and insightful list of guidelines, many companies recommend and follow its lead. “The Meeting Well resources can be used by anyone to help plan a healthier meeting and make sure everyone’s health concerns are respected,” said Cynthia York-Camden, dietitian at Heartland Regional Medical Center in Marion. Meeting Well offers many healthier choices for breakfast, lunch, and snacks. They even have some ideas for better ways to wash it all down. “Some examples would be to always have water, decaf drinks and diet drinks available for guests,” York-Camden said. “Offer honey and artificial sweeteners in addition to sugar.” She also recommends making fruit available

Provided Joyce Pyatt set the table for healthy work snacking. Healthy meeting goodies include cheese sticks, pretzels and oranges. at every meal, serving salad dressings on the side (including olive oil and vinegar), limiting red meat to four ounce portions of leaner cuts, and having at least two different vegetables with herbs to enhance taste instead of adding more calories from fat. Potlucks may seem like a healthy eating hindrance to some, but they can actually serve as a diet damage control measure when done correctly. Start by posting a sign-up sheet so that participants can list the items they plan to bring in advance. Review the list frequently prior to the meeting date. If your boss is going to spring for part of the food, such as the main dish or dessert, be sure to note what will be provided. This will make it easier to keep the meal

Event eating made healthier Trying to arrange a big meeting, conference or social event with healthier food and drink choices? The Centers for Disease Control and Prevention (CDC) offers these helpful guidelines for planning the menu: • Offer a variety of grains, especially whole-grain foods, fruits and vegetables. Examples include fresh fruit and salads, fresh and cooked vegetables, whole-grain breads, pasta, cereals, muffins, fruit breads or granola bars. • Provide fat-free, low-fat or low-calorie foods and beverages. Ideas include fat-free or low-fat dressings or toppings such as salsa, low-fat yogurt dressing, sweet mustard; low-fat or calorie desserts such as angel food cake; low-fat or skim milk, low-fat yogurt or cheeses; and lean meats, poultry or fish, cooked and dried beans, peas, and lentils. • Offer foods and beverages low in added sugar. You could serve unsweetened cereals, fruit spreads, cereal bars, water, 100 percent fruit juices, and regular and decaffeinated coffee or tea. • Serve foods that are low in salt or sodium, such as unsalted pretzels, popcorn, or baked chips; grilled or roasted entrées; and entrées cooked with spices and herbs instead of salt. • Include smaller portions such as mini-muffins or mini-bagels and one inch low-fat cheese squares. • Consider offering only beverages at mid-morning and mid-afternoon breaks.

Vending victories For healthier foods and beverages at work, ask vendors to stock machines with items like: • Dried fruit (raisins, cranberries, apricots, apples, etc.) • Peanuts, almonds, cashews • Sunflower seeds

• Baked potato chips • Pretzels • Fat-free or reduced-fat microwave popcorn • Trail mix • Low-fat granola bars • Whole-grain cereal bars • Fig bars • Reduced-fat cookies and crackers

• Animal crackers • Low-fat or fat-free milk • 100 percent fruit and vegetable juices • Diet soda • Sugar-free lemonade • Sugar-free iced tea • Water — Source: American Cancer Society Meeting Well

balanced. However, if the list starts to show too much or too little of any food group, it may be time to get creative. Meeting Well advocates offering small prizes for healthy dishes like “Best Use of a Grain” or “Most Creative Fruit and Vegetable Platter.” Not all meetings warrant a full meal. Some only need a few snacks for break times, such as pretzels, raw vegetables with low-fat dressing, string cheese, baked tortilla chips with salsa dip, air-popped popcorn, or angel food cake with fruit topping.

pet health

senior health

Knick-knack Paddywhack — don’t give your dog a bone!

Long-term care: Early planning pays off

Protection policy

You’ve just finished a big weekend family dinner and you are wondering what to do with the bones from the ham and roast, when in trots your big black Lab. He longingly looks at the bones, and gives you his saddest puppy eyes. You fall for his begging and think that the bones would be perfect for him to chew on. Even though your vet has told you before that it’s a bad idea to give bones to your dog, you still think that these particular bones are big enough that your dog won’t get hurt. After all, he hasn’t had problems chewing on bones in the past, so what harm could these two bones do? Well, here are some reasons why you should think twice before giving your dog any bones to chew on. Remember, many of these can lead to death. • Broken teeth • Mouth or tongue injuries • Bone could get stuck around the dog’s lower jaw, esophagus and/ or windpipe, stomach, intestines • Constipation due to bone shards. (Your dog can’t pass the bone shards because they’re very sharp and are scraping the inside of your dog’s intestines, causing him severe pain.) • Severe bleeding from the rectum • Peritonitis, a nasty, difficultto-treat bacterial infection of the abdomen caused when bone shards poke holes in your dog’s stomach or intestines

Having healthier food and drink choices won’t serve their intended purpose if they’re not kept fresh. “The key is to always think about how to keep hot foods hot and cold foods cold,” said Schlitt. “If you’re serving foods that should be kept hot then you should be providing equipment that can keep the food hot.” Many use heat sources like chafing dishes, preheated steam tables, electric warming trays, and slow cookers. Schlitt notes that cold foods should be held on ice for maximum safety. “Replace and replenish ice trays often,” adds Peterman. Another way to keep foods fresh is to present them only when it’s time to serve instead of setting them out at the beginning of the event. According to the USDA’s Food Safety and Inspection Service, bacteria multiply rapidly between 40 and 140 degrees. To keep foods safe for consumption, they advise never leaving perishable items, such as meat, poultry, eggs, and casseroles in this “danger zone” for over two hours or one hour in temperatures above 90 degrees. Keep in mind that food-borne illnesses may be life threatening to children, elderly people, pregnant women, diabetics, cancer patients and those with weak immune systems. Eliminate that risk by not serving meat, poultry, seafood or eggs raw or undercooked. Also, avoid serving unpasteurized milk, cheese and fruit juices. Whenever possible, include specially prepared foods (sugar-free, gluten-free, low-salt, etc.) and label them accordingly to make guests better aware of their options.

Snack right: For more american Cancer society tips on planning healthy meals and snacks for meetings or other events, see the link from this story at www.thesouthern.com/health.

Find all things health at www.thesouthern.com/health

meals, transportation and housekeeping. Assisted living. Assisted living facilities offer staff members to help with medications, bathing, dressing and basic medical care — as well as meals, transportation, housekeeping and activities. Some assisted living facilities have on-site beauty shops and other amenities. Nursing home. Nursing homes offer 24-hour nursing care for those recovering from illness or injury. Nursing homes also offer end-of-life care. Services may include help bathing, dressing and toileting, wound care, rehabilitative therapy, and help with respirators or ventilators. Continuing-care retirement community. Continuing-care retirement communities offer several levels of care in one setting — such as senior housing for those who are healthy, assisted living for those who need help with daily activities, and round-the-clock nursing care for those who are no longer independent. Residents can move among the various levels of care depending on their needs.

Long-term care is a general term used to describe various home and communitybased services for people who need help taking care of themselves. Understanding the various levels of long-term care can help you choose the type that’s most appropriate for you or your loved one. For example: Home care. Personal or home health aides may help with bathing, dressing and other personal needs at home, as well as housekeeping, meals and shopping. Home health nurses provide basic medical care. Day program. Day programs for adults offer social interaction, meals and activities — often including exercise, games, field trips, art and music — for adults who don’t need round-theclock care. Some programs provide transportation to and from the care center as well as certain medical services, such as help taking medications. Senior housing. Many communities offer rental apartments intended for older adults. Some senior housing facilities offer

— Mayo Clinic

— National Institutes of Health

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his health Men’s health: Preventing your top ďŹ ve threats

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Do you know the greatest threats to men’s health? The list is surprisingly short — and prevention pays off. Consider this top five list of men’s health threats, compiled from statistics provided by the Centers for Disease Control and Prevention (CDC) and other leading organizations. Then take steps to promote men’s health and reduce your risks. No. 1 — Heart disease No. 2 — Lung cancer No. 3 — Injuries No. 4 — Stroke No. 5 — Chronic obstructive pulmonary disease (COPD) is a group of chronic lung conditions, including bronchitis and emphysema

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Your waist size is a good indicator of whether you have too much belly fat. Although measurements that compare your hip and waist circumference (waist-to-hip ratio) or compare your height and weight (body mass index) are more precise, your waist size alone can give you a good estimate. For most men, the risk factors for heart disease and other diseases increase with a waist size greater than 40 inches (102 centimeters). To measure your waist: • Place a tape measure around your bare abdomen just above your hipbone. • Pull the tape measure until it fits snugly around you but doesn’t push into your skin. • Make sure the tape measure is level all the way around. • Relax, exhale and measure your waist — no sucking in your belly! — Mayo Clinic

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her health Study to evaluate Botox vs. medication for bladder control A new study is under way at Loyola University Health System (LUHS) to compare botulinum toxin A or BotoxŽ versus common oral medications for urge incontinence in women. Urge incontinence is urinary incontinence with a strong or sudden need to urinate. Millions of women suffer in silence each day from this condition. “Incontinence is a legitimate health concern that can detract from the great quality of life that each woman should have,� said Linda Brubaker, MD, director, Division of Female Pelvic & Reconstructive Surgery, Loyola University Health System, and associate dean for Clinical and Translational Research, Loyola University Chicago Stritch School of Medicine (SSOM). “We want to offer improved treatment so that women no longer have to fear that their bladder will lose

control. We know that this problem is treatable and we anticipate that this major research study will guide doctors to the best treatment for their patients.� Approximately one in four American women have at least one pelvic oor disorder, such as urinary incontinence. Current methods to treat urinary urge incontinence include lifestyle modifications, pelvic oor exercises and medications. — Loyola University Health System

Study ďŹ nds breastfeeding longer can save lives The lives of more than 900 babies and billions of dollars could be saved each year in the U.S. if most moms would breastfeed their babies for their first six month of life, according to a study published today in the journal Pediatrics. Federal figures show 74 percent of new moms start breastfeeding. Of those, only 14 percent still exclusively

breastfeed at six months. The study found 911 lives and $13 billion could be saved each year if 90 percent of moms breast-fed their babies for six months. The authors said breastfeeding reduces the risk of dying from several illnesses, including sudden infant death syndrome and lower respiratory infections. Costs are related to health care and parents’ missed time from work. Co-author Dr. Melissa Bartick with Harvard Medical School says dismal breastfeeding rates can be improved with better maternity care practices. Bartick was involved in an earlier study that found hospitals do poorly in encouraging women to breastfeed. Many hospitals delay immediate skin-to-skin contact between mom and baby, which encourages a newborn to suckle, and offer formula to newborns, the study found. — McClatchey Tribune News

High glycemic index leads to greater risk for heart disease Consuming carbohydrates with high glycemic index—an indicator of how quickly a food affects blood glucose levels—appears to be associated with the risk of coronary heart disease in women but not men, according to a report in the April 12 issue of Archives of Internal Medicine, one of the JAMA/ Archives journals. High-carbohydrate diets increase the levels of blood glucose and of harmful blood fats known as triglycerides while reducing levels of protective HDL or “good� cholesterol, thereby increasing heart disease risk, according to background information in the article. However, not all carbohydrates have the same effect on blood glucose levels. The glycemic index is a measure of how much a food raises blood glucose levels compared with the same amount of glucose or white bread. A related measure, the glycemic load, is calculated based on the glycemic index of a given food and also on the total amount of carbohydrates it contains. — American Medical Association

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