Southern Illinois Health & Life Spring 2011

T H E G O O D L I V I N G M A G A Z I N E f r o m S O U T H E R N I L L I N O I S H E A LT H C A R E

SPRING 2011

PREVENT DIABETES NEW STROKE TREATMENTS

SPAS WORTH

TRAVELING TO

KEEP FIT

WITH KETTLEBELLS

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BEAT MIGRAINE PAIN CAN YOUR FRIENDS HELP YOU LIVE LONGER?

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Contents

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Spring 2011 Features 6 Clinical update / Master strokes

Carotid artery stenting is a powerful weapon against vascular problems in the brain, but treatment must assess risk factors too.

9 Staying well / How friends keep you

healthy • Want to lower your blood pressure, live longer and stay sharp? The key is on your speed-dial.

10 Better care / Beat migraine misery These devastating headaches can be controlled by knowing and managing your “triggers”—or by appropriate medication.

16 Healthy living / Your guide to green

eating • Smart food choices will boost your health and help protect the environment.

24 Escapes / Spas with a plus Why not go somewhere sunny and fascinating—an exciting city or a sun-kissed beach—to be pampered and restored?

Departments 2 Welcome letter 3 For the record / 2010 facts and figures about SIH

4 Flash / Celebrating a milestone for comfort care Hospice of Southern Illinois marked three decades of service with a lively bash enjoyed by all.

5 Foundation focus / Special cause, special evening • The needs of families touched by illness inspired

a successful recent fundraising event.

12 Eye Care / Prize those eyes Have you been properly protecting your peepers?

14 Prevention / Avoid diabetes!

5 ways to keep from developing this dangerous condition.

22 Stay fit / Kettlemania Channel your inner strongman with kettlebells—old-school weights that yield big-time results

28 Your body / Your fat—and how to find it Ready to discover how much you’re really carrying? Don’t rely on weight alone.

30 Glorious food / Healthy handful Irresistibly munchable, yet super-healthy? That’s nuts!

32 Eat smart / Eat well, head-to-toe 6 foods that do your body good—in some surprising ways cover Image: istock

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Welcome Letter the good living magazine from southern illinois healthcare

Cutting-edge care

SIH STAFF

Patient satisfaction and quality health-

president and chief executive officer rex p. budde

care are more than just buzzwords or catchphrases for SIH.

corporate director of marketing and communication

ployees every day. When you or your loved one enters any

cheryl benn

communications coordinator rosslind rice

Southern Illinois Healthcare 1239 East Main Carbondale, IL 62901 (618) 457-5200 SIH Call Center Physician referrals, information on classes and hospital services: Monday–Friday, 8 a.m. to 4:30 p.m.

1-866-SIH-2468 (1-866-744-2468)

They’re the forces that drive our physicians, nurses and emof our facilities, our goal is to treat you like a member of our own family.

In this issue of Southern Illinois Health & Life, we highlight some of the latest innovations and advancements of our healthcare family. Of note is a look back at the successes of 2010, where one could say there is strength in numbers. SIH provided an annual benefit of approximately $80 million to our regional community, achieved through a combination of charity and uncompensated care, medical education, community outreach and sponsorships. We also look at the new SIH

WAINSCOT STAFF

Foundation. Established in 2010, the Foundation receives funds

editor in chief

on behalf of Herrin Hospital, Memorial Hospital of Carbon-

rita guarna

contributing art director eileen crabill

associate editor kristin colella

contributing editor timothy kelley

dale, and St. Joseph Memorial Hospital to enhance support for the health and well-being of the people in the communities we serve.

As you read on, you will learn more about the new, advanced techniques cardiologists at Memorial Hospital of Carbondale’s Prairie Heart Institute are using to help reduce the risk of stroke. In addition, if you are among the millions who suffer from migraines, our physicians and specialists share hope and a variety of effective treatments now available to you.

Southern Illinois Health & Life is published by Wainscot Media, 110 Summit Avenue, Montvale, NJ 07645, in association with Southern Illinois Healthcare. This is Volume 3, Issue 1. © 2011 by Southern Illinois Healthcare.

All rights reserved.

Thank you for welcoming us into your home and letting us share our SIH story with you. If you have any insight you would like to share with our organization, please let me know.

I am always happy to hear from you.

Material contained herein is intended for informational purposes only. If you have medical concerns, seek the guidance of a healthcare professional.

Sincerely, R ex P. B udde President and Chief Executive Officer Southern Illinois Healthcare Carbondale, Illinois Memorial Hospital of Carbondale St. Joseph Memorial Hospital Herrin Hospital Center for Medical Arts Miners Memorial Health Center

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For the RECORD

2010 facts and figures about SIH

(

2,059

babies were born at the at MHC.

TOP 51

SIH has been named one of the Best-Performing Health Systems in the nation.

The list, compiled by Thomson Reuters, represents the top 20% of all systems in the United States.

The Acute Rehabilitation Center at Herrin Hospital patients regain their quality of life helped after illness or injury in less time—an average of fewer days per patient—than other hospitals in the region.

648

2

$7

The Birthing Center is home to the region’s only Level II-Plus Neonatal intensive care unit (NICU) for infants born at 28 weeks gestation.

$80

million

SIH annual community benefit provided to 16 counties (charity care, uncompensated care, community health improvement programs, medical education, community sponsorships)

10,000

A million, -square-foot expansion was made to the Herrin Hospital Emergency Department, where annual patient volumes exceed 25,000.

Cardiologists and surgeons at Memorial’s Prairie Heart Institute performed 3,647 cardiac cath procedures and 247 openheart surgeries, the highest in the region.

Region’s 1st TOP 10% in the nation for outstanding patient experience based on patient surveys analyzed by HealthGrades.

The Breast Center performed nearly

Primary Stroke Center established at Memorial Hospital of Carbondale

21,000 diagnostic and screening

mammograms, breast ultrasounds and interventional procedures.

99

th

PERCENTILE

In employee and physician satisfaction surveys conducted by Press Ganey and Healthcare Performance Solutions, St. Joseph Memorial Hospital in Murphysboro ranked in the 99th percentile in the nation.

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Flash Celebrating a milestone for comfort care Hospice of Southern Illinois marked three decades of service with a big-time bash enjoyed by all 1

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Glitz, glamour and “bling” were in abundance as Southern Illinois’ superstars came out in force for Hospice of Southern Illinois’ 30th Anniversary Red Carpet Gala on January 29. Southern Illinois Healthcare was a major sponsor of event, which featured a competition inspired by movie classics and drew more than 800 people to the Williamson County Pavilion in Marion.

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HottShots Photography; The Southern Illinoisan

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Gala Name 7

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1. SIH Palliative Care Coordinator Abby Woods as a Bond Girl 2. Goldfinger Bond Girl Tracey Glenn and Ashlee Church 3. Rich Davis as Marilyn Monroe won the Oscar for Best Actress 4. Dr. Lawrence Hatchett won the Oscar for Best Actor as “Shaft,” alongside “girlfriend” Christine Kruse 4

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5. Oscar statuettes 6. The Southern Illinoisans’ Bob Williams & Les Winkeler performed a routine from Jaws 7. Pete and Yolonde Peterson 8. Southern Illinois Miners manager Mike Pinto scored the Oscar for Best Drama as The Godfather 8 9. Dr. Terrence “aka, Lyle Lovett” and Denise Glennon

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Foundation FOCUS “This foundation gives SIH an opportunity to share with others in the community an important responsibility: caring for families at a difficult time.”

—Woody Thorne , Vice President for Community Affairs, Southern Illinois Healthcare

Special cause, special evening The needs of families touched by illness inspired a successful recent fundraising event The SIH FOundation’s “enchanted evening” dinner and auction raised more than $20,000 to support SIH’s expanding initiatives to provide medical care to the region. Proceeds from this year’s gala will benefit the Family Friendship Fund, which helps meet patients’ transportation needs, find hotel rooms for family members and provide medication assistance.

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1. SIH Foundation Chair Sam Goldman and Foundation board

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member Jeff Speith 2. John Ryan, Pepsi MidAmerica’s Christie Mitchell and Jonathan Mitchell 3. Jennifer Badiu, Dr. Aisha White, Tonica Anderson and Dr. Cynthia Aks 4. WSIL TV 3’s Emily Eddington and Tyler Dihle 5. SIH President/CEO Rex Budde, SJMH Administrator Scott Seaborn and Karen Seaborn 6. Donna Crow, Dr. Marsha Ryan and Jennifer Badiu 7. Brad Olson, Kathleen and

Visit the SIH Foundation at www.sih.net/waystogive.

Mark Krones 8. Dennis and Diane Poshard 9. Jim and Cathy Helleny

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Clinical UPDATE

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Master

strokes Carotid artery stenting is a potent weapon against vascular problems in the brain, but treatment must address risk factors too Interventional cardiologist Raed AlDallow, M.D., of Prairie Cardiovascular in Carbondale is very direct when it comes to carotid artery disease, the cause of more than half of the strokes that occur each year in the U.S. “We—physicians and the public—need to be much more proactive,” he declares. That’s why he’s enthusiastic about carotid artery stenting, a new, minimally invasive surgical option that is now available at Memorial Hospital of Carbondale’s Prairie Heart Institute.

Carotid artery disease is the accumulation of calcium deposits in the major arteries on each side of your neck.

What is particularly dangerous is that it often presents no symptoms—the patient and doctor don’t realize it exists until it disrupts blood flow to the brain.

“Think of it like the pipes in your home,” explains Jay Garrett, manager of Memorial Hospital’s cardiac catheterization lab. “They accumulate material that can cause a blockage. It’s the same kind of thing in your neck.”

Blood will still circulate to the brain if only one carotid artery is blocked. However, a complete obstruction in one and a partial blockage in the other could result in a stroke, which interrupts the brain’s supply of oxygen and can cause permanent damage.

“Ideally, we’d like the patient to go on extensive medical therapy to correct the risk factors that led to the blockage in the first place,” says Dr. Al-Dallow. “But the problem is often too advanced.”

If the carotid arteries are blocked 50 percent or more, the patient may need to undergo a carotid endarterectomy—the surgical removal of the plaque hindering the blood flow. But for many patients who are not ideal candidates for this type of treatment, the new option of carotid artery stenting should be considered.

The power of stenting

Carotid stenting is the most appropriate treatment for many patients who have already had a stroke or mini-stroke, radiation for neck tumors, or a previous carotid endarterectomy. The procedure makes a dramatic difference in those patients whose other options are limited.

In the procedure, the interventional cardiologist inserts a catheter through an artery in the leg and threads it to the blockage in the neck. A thin guide wire with a collapsible umbrella-like device acts as a filter and prevents calcium particles from passing to the brain. The cardiologist dilates the blocked artery by inflating a balloon and pushes the plaque inside against the artery walls. Finally, the stent is inserted to keep the artery open, the umbrella is removed, and blood begins flowing freely through the passage.

Carotid artery disease: know the risk factors

According to the National Institutes of Health, carotid artery disease develops when there is damage to the inner layers of the carotid arteries. Major risk factors include: • high blood pressure or hypertension, which begins at 140/90 or higher • high cholesterol (total cholesterol levels of 240 milligrams per deciliter or more) • smoking • diabetes • overweight or obesity • lack of physical activity • family history of carotid artery disease

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Clinical UPDATE “After the stent is placed, the possibility of stroke in that patient has decreased from 80 percent to 20 percent,” says Son P. Le, M.D., an interventional cardiologist and one of Dr. Al-Dallow’s colleagues at Prairie Cardiovascular.

Cardiologist Varadendra Panchamukhi, M.D., who works alongside Drs. Le and Al-Dallow, says the recovery time is minimal and patients are usually able to go home the following day.

Protection for the future

The doctors stress that carotid stenting is just the beginning of effective long-term treatment. “When we discover a carotid blockage in a patient, the idea is not only to correct it with a stent, but to also protect the patient from all other aspects of vascular diseases,” says Dr. Panchamukhi.

Dr. Al-Dallow concurs. “We follow a strategy called aggressive risk factor modification,” he explains. “We aggressively treat the patient’s cholesterol, blood pressure and diabetes, if that is an issue. We advise him or her to follow an exercise program and embark on a lifestyle change.

When you ‘fix’ the carotid blockage, you have not completely treated the patient. Medical therapy is an essential part of the treatment too.”

Dr. Al-Dallow encourages primary care doctors to be aggressive in recognizing vascular disease and urges patients to be diligent in recognizing risk factors (see “Carotid Artery Disease: Know the Risk Factors,” previous page) and following through with regular screenings and checkups.

Interventional cardiologists Varadendra Panchamukhi, M.D., Son P. Le, M.D., and Raed Al-Dallow, M.D., of Prairie Cardiovascular in Carbondale

“Safe, effective treatment is available,” says Dr. AlDallow. “We all need to be more vigilant to prevent the threat of stroke.” n To find out more or to speak to a specialist about carotid artery disease, please call the SIH Call Center at 866-744-2468 or visit www.sih.net.

Tools for detecting cartoid artery disease Using a stethoscope, your doctor can detect the presence of a whooshing sound, or a bruit, which may indicate reduced blood flow or plaque buildup in the carotid arteries. Diagnostic tests used to detect carotid artery disease include: carotid ultrasound: This painless test uses sound waves to create pictures of the insides of your carotid arteries. carotid angiography: Doctors inject contrast dye into a vein, most often in your leg. The dye travels to your carotid arteries and highlights them on X-ray pictures. magnetic resonance angiography: This procedure uses a large magnet and radio waves to take pictures of your carotid arteries. computed tomography angiography: This technology uses X-ray pictures of the body taken from many angles. A computer combines the pictures into two- and three-dimensional images.

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Staying WELL

How friends

keep you healthy Want to lower your blood pressure, live longer and stay sharp? The key

masterfile

is right on your speed-dial Our friends are the ones we choose, the ones we want to invite to the party. But did you know those handpicked companions are also scientifically proven to help us lead longer, healthier lives?

“Because we choose friends with similar values and beliefs, they’re often better equipped than family to provide motivation and comfort,” says Marion psychiatrist Naeem Qureshi, M.D. Having buddies is so good for us, researchers say, that its opposite—social isolation—is a risk factor akin to smoking, high blood pressure and obesity. Here are four ways your social circle keeps you in the pink.

Controlling your blood pressure: Heart disease is the No. 1 killer of Americans, and high blood pressure is often the primary cause. But according to new findings in the journal Psychology and Aging, friends can help keep it in check. In the four-year study of 229 people between ages 50 and 68, those identified as the loneliest experienced a 10 percent spike in blood pressure. Even the “modestly” lonely were affected, said lead researcher Louise Hawkley, noting that “loneliness behaved as though it is a risk factor in its own right.”

Helping you stay fit: Whether it’s climbing a steep hill with a heavy backpack (like subjects in a University of Virginia study), losing weight or sticking to a workout program, enlisting a buddy makes a task seem less daunting. In the University of Virginia study, those who trekked with a friend perceived the hill to be less steep than those who sweated their way to the summit alone. And in a University of Connecticut study of 189 women, strong social support proved to be a key factor in whether they stuck with a workout plan for a year or more.

Helping you live longer: It’s not family ties, but friendly

ties that aid longer life, according to data from the 10year Australian Longitudinal Study of Aging, completed in 2004, which followed nearly 1,500 people ages 70 years and older. After adjusting for other factors that affect longevity, researchers found that those with a strong social network were 22 percent less likely to die during the study.

The friends-longevity link was so strong it persisted despite stressful events such as the death of a spouse or the relocation of a loved one.

Boosting brainpower: In a Harvard study of the elderly, memory among those with few friends declined at double the rate of folks with plenty of pals. And the finding gets added support from a Kaiser Permanente study in which strong friendships were shown to protect folks from Alzheimer’s and other forms of dementia. Seems exchanging information, opinions and ideas—even if it’s about the latest Hollywood scandal—can keep a person’s thinking keen. n S O U T H ER N ILLI N O IS H EALT H & LIFE

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Better CARE

Beat migraine misery These devastating headaches can be controlled by knowing and managing your “triggers”—or by appropriate medication

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to do is encase yourself in complete silence and total darkness until it’s over.

“Sometimes it’s a throbbing pain and sometimes it’s a dull pain,” says Stark. “Sometimes it’s only on one side of the head. But the common denominator is the intensity.”

Migraines occur when hypersensitive nerves overreact and begin sending out impulses that cause blood vessels to open and close rapidly. This pulsing releases inflammatory substances into the body. The thalamus—as the brain’s “relay station” for pain—then sends messages to other parts of the brain that make it aware of the pain and the emotion associated with it.

Most sufferers have a family history of migraines and, for many, they begin early in life. According to the National Institutes of Health, migraines are most prevalent

SHUTTERSTOCK

Valerie Stark knows the pain of migraines. It’s a blinding pain—so severe it makes it difficult to open your eyes. Your mind feels disoriented from your body, leaving you dizzy and somewhat nauseated. Even the slightest sound increases the pain and disorientation. Migraines are a significant cause of sickness and discomfort for an estimated 30 million adults in the United States. But fortunately, Valerie Stark, P.A. effective treatments are available to ease this condition.

If you’ve never experienced a migraine, it’s difficult to truly comprehend how debilitating it feels. All you want

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between the ages of 25 and 55. Considthe first place. Yet with the help of “Part of my job is ering that these are some of life’s most a physician, patients can learn to effecto narrow down the chaotic years—with family, household tively identify their triggers and treat the symptoms and work responsibilities—migraines condition accordingly. can have a devastating effect on one’s “Part of my job is to narrow down and triggers to day-to-day life. the symptoms and triggers to identify “Unfortunately, many times identify the primary the primary problem and then recomyou can’t function even at the lowest mend the appropriate treatment,” says problem and level,” Stark says.

Dr. Criste. then recommend Despite this condition’s impact Bhargava Trivedi, M.D., a neuon professional and personal lives, rologist with Trinity Neuroscience Instithe appropriate studies estimate that approximately tute in Carbondale, says that by identifytreatment.” one-third of all migraine sufferers ing the particular migraine triggers of a — Gerson Criste, MD have never consulted a physician for patient, it may be possible to reduce the the problem. And those who do are frequency, duration and severity of the sometimes misdiattacks without medication. agnosed.

These days, Stark—who now works as a physician “There are quite a few differassistant at Benton Community Healthcare—has a betent types of headaches out there,” says ter understanding of her own headache triggers. “For me, it Gerson Criste, M.D., a neurologist at was a matter of not getting enough sleep and not managing the Center for Medical Arts in Carbonmy stress very well,” Stark says. “Once I discovered those dale who specializes in interventional triggers, I was able to control my migraines without the pain management. “So it isn’t unheard use of medication.” of for migraines to be incorrectly idenGerson Criste, M.D. However, some patients may still need further intertified as another common form, such vention. Fortunately, there are a number of options available as a sinus headache.” these days.

Symptoms of a migraine— “Twenty to 30 years ago there were very few medicasuch as unusual food cravings, tions for migraines and those we did have came with quite a unexplained mood changes of defew side effects,” says Dr. Trivedi. “Today, we have many safe pression or euphoria, and unconand effective options.” trollable yawning—may begin as There are two different types of medicine for mimuch as 24 hours prior to the full graines: preventative medications, taken regularly to forestall headache. Often, people will exmigraines; and acute medications, taken when the patient perience an aura immediately befirst feels the onset of a headache.

Bhargava Trivedi, M.D. fore or during the migraine: flick“If a patient has a migraine more than four or five ering, flashing or bright lights in the field of vision. days a month, he or she probably needs preventative treatThe aura may possibly occur without headache pain. ment,” Dr. Trivedi says.

Other telltale signs of a migraine include difficulty Another form of preventative treatment—in the form speaking; numbness, muscle weakness or an abnormal of Botox injections—has recently been approved by the FDA sensation on one side of the body; a tingling sensation in after proving its ability to decrease the frequency of chronic the hands or face; and confusion. migraines. Dr. Criste, who is trained to administer this type of Although these are clear indicators of a migraine, therapy, explains that the injections work by dulling specific some of them also overlap with symptoms of other types over-reactive nerves and can provide lasting relief for some of headaches. patients. n The interaction among the brain, blood vesFor help coping with migraines, please call the SIH Call sels and surrounding nerves is complex, and researchCenter at 866-744-2468 or visit www.simsdocs.org ers are not sure why certain signals are activated in

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Eye CARE

by Janelle Yates

Prize Have you

those

been properly protecting your peepers?

eyes

Windows to the soul? The eyes may be that, but they’re also a precious part of your good health.

Protecting your eyesight means regular eye exams and staying in all-around good health, according to Michaelis Jackson, M.D., of Jackson Vision and Laser Center in Carbondale. For more good-sight insight, Dr. Jackson gives advice on six possible threats to your eyes.

Staring at a computer screen Worry? No. There really haven’t been any studies that link

long days in front of your computer monitor to serious eye problems, says Dr. Jackson.

What to do: Lower your monitor— it doesn’t have to necessarily be at eye level. Position it so that your gaze is downward. Your eyes won’t have to open so wide and you’ll blink more—a good thing, because blinking produces tears and prevents dry eyes.

Watching 3-D movies Worry? Maybe. Watching 3-D movies won’t harm your

eyes, but it could offer a clue to existing eye problems.

“You can’t see 3-D images unless both your eyes are fully functional,” Dr. Jackson says. About 30 to 35 percent of the population struggles to keep their eyes working closely in tandem.

What to do: If your eyes get tired during a movie, or you

develop a headache or nausea, it may be a good idea to get your vision checked.

Reading on a Kindle, iPhone, iPad or other device Worry? Maybe. “Anytime you’re holding something close to

your eyes for a long period of time, you’re focusing more, and that can strain your eyes,” Dr. Jackson says.

What to do: Of the currently available readers, choose a Kindle if you plan to read outdoors, because it offers “reflective luminance” (the brighter your environment, the brighter the screen). “Phones, notebooks and iPads are harder to see in bright light because of their glossy screen,” he adds. And Dr. Jackson recommends holding your Kindle no closer than 16 inches away.

Skipping sunglasses Worry? Yes. “Studies have shown ultraviolet light increas-

es the likelihood of certain cataracts,” Dr. Jackson says. “It is important to always wear sunglasses when you’re out in bright light.”

What to do: Buy good-quality glasses that provide UVA and UVB protection. “If you buy cheap sunglasses, the lenses are probably not going to be very good,” the doctor says.

When shopping for sunglasses, says Dr. Jackson, hold a pair at almost arm’s length and shift them left to right. If you see any “swimming” or distortion of the image, that’s a sign that the lenses are of so-so quality. Better yet, have your eye doctor check a pair’s quality with his or her instruments. istock

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Rubbing your eyes while wearing contacts Worry? Probably not. “If you’re rubbing your eyes because

they’re a little itchy, that’s OK,” Dr. Jackson says.

What to do: Just don’t be forceful when rubbing and try to figure out what is making you rub your eyes. “It could be allergies, your contacts could just be dry or maybe it’s time to change them. However, if the problem persists, you should talk to your eye doctor.”

Wearing lots of eye makeup Worry? Maybe. Eye makeup can be a problem if it covers

glands in the eyelids that produce essential oils. These oils become the front layer of your tears and prevent them from evaporating too quickly.

What to do: When applying eye liner, avoid the thin line of tissue between the lashes and the surface of the eye. Also, be sure to take your eye makeup off before going to bed to avoid it flaking off into your eyes during the night. n

Eat right for better sight Which of these two changes are better for your eye health?

• Eat more carrots.

• Cut down on artificial sweeteners.

Surprisingly, it’s the second option. The critical nutrient in carrots is beta-carotene; this converts into vitamin A, which is good for your eyes. But in the U.S., vitamin A deficiency is extremely rare, notes Jeffrey Anshel, O.D., president of the Ocular Nutrition Society. Consuming too much artificial sweetener, on the other hand, can be bad for your eyes. “It breaks down into a type of ethanol that is toxic to the mitochondria,” says Dr. Anshel.

“Mitochondria are energy producers, and the rods and cones inside the retina have the highest percentage of mitochondria.” Consuming artificial sweeteners can ultimately reduce your ability to withstand bright light.

When trouble’s in sight The blossom images below show five ways your vision can be distorted by eye conditions:

Macular degeneration

Glaucoma

Cataract

Color blindness

Myopia

What it is: Damage

What it is: Clouding of

What it is: A lack of

What it is: Near-

What it is: Deteriora-

to the optic nerve from

the lens of the eye.

certain pigments in the

sightedness caused

tion of the macula, which

fluid pressure.

Warning signs: Dull

nerve cells in the eye.

by the length of the

lets you to see details.

Warning signs:

or blurry vision, colors

Warning signs: Diffi-

eyeball or steepness of

Warning signs:

Glaucoma is painless

that seem faded,

culty distinguishing red

the cornea.

Blurred central vision,

and often “silent” until

frequent eyeglass

from green, or blue

Warning signs: Blurry

sometimes with a blind

peripheral vision be-

prescription changes,

from yellow.

distance vision.

spot. Straight lines

gins to erode. Tunnel

poor night sight.

Who gets it: About

Who gets it: More

may appear crooked.

vision is the ultimate

Who gets it: People

10 percent of men;

than 40 percent of the

Who gets it: Smokers,

outcome.

over 40—although

few women.

population.

the obese, women more

Who gets it: African

it usually isn’t

Prevention: None.

Prevention: It usually

often than men, and

Americans, people

detected until age

It’s usually congenital.

can’t be prevented,

people with a family his-

over age 60, and those

60 or later. Surgery is

but it can be corrected

tory of it. The condition

with a family history of

the treatment.

with lenses or surgery.

is far more common

the condition.

Prevention: Wear

Avoid aggravating

among whites than

Prevention: Cannot

good sunglasses and

the condition with too

blacks. But the greatest

be prevented; early

a hat outdoors, quit

much close work.

risk factor is age.

detection and treat-

smoking and eat a

Prevention: Stop smok-

ment are critical.

balanced diet.

ing, lose excess weight and keep a balanced diet, with lots of green, leafy veggies and fish.

Southern Illinois & Life

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Prevention

Avoid diabetes!

5 WAYS TO SAFEGUARD AGAINST THIS DANGEROUS CONDITION ABOUT 18 MILLION AMERICANS HAVE TYPE 2 DIABETES mellitus, and their ranks are growing. At least 41 million more are “prediabetic”—that is, their blood-sugar levels are borderline high.

You could be in this group without knowing it—but you can take steps to protect yourself, says Frank Becker, M.D., endocrinologist at the Cedar Court Clinic in Carbondale.

Here’s the danger: Cells need glucose (sugar) for energy.

When we eat, most carbohydrates are converted into glucose and rapidly absorbed by the bloodstream. A rise in blood sugar triggers the pancreas to release insulin, which transports glucose to cells.

When the insulin-producing cells of the pancreas begin to fail due to heredity, coupled with obesity, it causes insulin resistance at the cell level. That’s when pre-diabetes, and ultimately type 2 diabetes, develops, explains Dr. Becker.

Diabetes symptoms include increased thirst, increased urination, weight loss and blurred vision. If the condition isn’t controlled, it can result in blindness, kidney failure, neuropathy, cardiovascular

How much do you know about type 2 diabetes?

Mark each of these 10 statements “true” or “false”—then check your responses against the correct answers printed upside-down on the page at right.

1. Cardiovascular disease is the leading cause of death in people with diabetes.

■ True ■ False

2. Blindness is a common complication of poorly controlled diabetes.

■ True ■ False

6. Type 2 diabetes is now a threat to children as well as adults.

■

■

True

■

False

4. Almost everyone with diabetes has some noticeable symptom.

■ True ■ False

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False

be confident of living longer lives than those of today’s adults.

■

True

■

False

■

False

8. Cinnamon can raise blood sugar levels.

■

True

9. It’s impossible to have type 1 and type 2 diabetes at once.

■

True

■

False

10. It can be OK for a person with diabetes to enjoy an occasional sweet treat, such as cookies or cake.

■

True

■

False

SHUTTERSTOCK

5. A half-hour a day of aerobic exercise, with moderate weight loss, can halve your risk of developing type 2 diabetes.

■ True ■ False

■

7. Due to advances in medicine, our children can

3. A person at risk for diabetes should avoid eating nuts.

True

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disease and lower extremity amputations.

Family history affects who develops diabetes, as does ethnicity; the condition is more prevalent among African-Americans, Hispanics, Asian-Americans and Native Americans. Other risk factors include obesity, an age of 65 or older and a sedentary lifestyle.

Still, there are things you can do to reduce your risk. Dr. Becker recommends these steps: Lose weight and get more exercise. A study by the National Institutes of Health showed that just 30 minutes a day of moderate physical activity, coupled with a 5 to 10 percent reduction in body weight, can lower your risk of developing type 2 diabetes by nearly 60 percent.

Dr. Becker notes that even walking a bit more each day can have an impact. “Using a pedometer, take 500 more steps a week, aiming for an ultimate goal of 10,000 steps a day,” he says. For extra motivation, try joining an organized walking group. “If you have joint pain, swimming is a great alternative,” Dr. Becker adds. (If you’ve been sedentary, check with your doctor before starting an exercise regimen.)

Note, however, that the scale doesn’t always tell the whole story: When fat is centered in the abdominal area,

QUIZ diabetes is now developing at younger ages because of the obesity epidemic. It is now expected that one in three children in the U.S. will eventually become diabetic.

7. False. Because childhood obesity is sharply on the rise, our children may have shorter life spans than we do. By midcentury, say researchers in the New England Journal of Medicine, complications such as type 2 diabetes, heart disease and cancer could lower by two to five years today’s U.S. average life expectancy of 77.6 years.

8. False. Cinnamon sugar may indeed elevate levels of glucose in the blood, but Pakistani researchers have found that cinnamon alone can actually reduce them.

9. False. Studies suggest that a growing number of persons actually have this “double diabetes.” Doctors say that when some type 1 diabetics become overweight, they develop type 2 as well.

10. True. An occasional indulgence is fine, doctors say, as long as it’s small and you control overall consumption of foods that cause levels of blood sugar to spike.

Prevent_SIL_0111_v5.kc.indd 3

2carbs.

Choose high-quality

Donuts and bagels are tempting, but such processed carbohydrates convert to blood sugar too quickly. This causes a spike and crash that can trigger more hunger and increased caloric intake. Better options are high-quality carbohydrates such as fruit, veggies and whole grains—especially those with a fiber content of 3 grams or more per serving. They are slower to metabolize and help stabilize blood sugar, causing you to feel fuller longer.

Know your fats. Look for fats high in monounsaturated and polyunsaturated fatty acids as opposed to artery-clogging saturated fats and trans fats. Good sources are fish, nuts and oils such as olive, flaxseed and canola. But indulge on them sparingly, as they can raise your calorie count quickly.

See your doctor. “Get checked out by your doctor to see if you have any indicators of diabetes—especially if you’re at high risk,” says Dr. Becker. Your doctor can perform a blood test to see whether you have a normal metabolism, prediabetes or diabetes. The two most common of these tests are the fasting plasma glucose test (FPG) and the oral glucose tolerance test (OGTT). A person with prediabetes has a fasting blood glucose level between 100 and 125 mg/dL; above that, it’s diabetes.

3 4

1. True. Diabetes that is not properly controlled can result in high blood pressure and hardening of the arteries, which can lead to heart disease.

2. True. Diabetic retinopathy, a degeneration of the blood vessels in the retina, is a leading cause of blindness in adults.

3. False. A study in the Journal of the American Medical Association in 2002 showed that people who ate tree nuts and peanuts at least five times a week had a lower diabetes risk (and lower weight) than those who didn’t.

4. False. Some 30 to 50 percent of individuals with type 2 diabetes have no noticeable symptoms, according to Robert Rushakoff, M.D., associate clinical professor of medicine at the University of California, San Francisco.

5. True. One study showed that 30 minutes a day of moderate physical activity such as walking, along with a 5 to 10 percent reduction in body weight, reduced the risk of type 2 diabetes by 58 percent.

6. True. What used to be called adult-onset

1

that person may be at higher risk, even if their body weight is normal.

5

Ask about meds.

People who are at very high risk of type 2 diabetes may benefit from metformin or pioglitazone, which—together with changes in diet and exercise—has been shown to decrease risk. But, Dr. Becker cautions, the benefit of these drugs are secondary to authentic lifestyle changes.

Medications do have side effects, so discuss their pros and cons with your doctor. n

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Healthy LIVING

Your guide to green eating

(and we don’t mean spinach!)

Smart food choices will boost your health and help protect the environment

Did you know you can fight global warming with a knife and fork? Our eating habits have a significant impact on climate change, because the food system is responsible for a whopping one-third of the world’s greenhouse gases. By adopting a green, or “low-carbon,” diet, you can help reduce emissions—and it’s also much better for you.

“Making intentional choices about where your food comes from can lead to healthier, more economic, and more environmentally friendly results,” says Beth Michaels, registered dietician at Memorial Hospital of Carbondale.

To get a grip on how our food choices affect the environment, we teamed up with Helene York, director of the Bon Appétit Management Company Foundation, an organization based in Palo Alto, Calif., that’s committed to educating consumers and chefs about low-carbon eating. Read on for tips about greening up your diet and continued take our quiz to assess your eating habits.

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ECO-EATING DOES A BODY GOOD! BETH MICHAELS, A REGISTERED DIETICIAN AT Memorial Hospital of Carbondale, says most of the principles highlighted in the Dietary Guidelines for Americans would be more easily met by adopting an environmentally friendly diet high in fresh fruits, vegetables, whole grains and moderate in low fat dairy and lean meats. “The CDC reports that less than 30 percent of Americans get the recommended two servings of fruit and three servings of vegetables daily,” Michaels says.

If a plant-based diet helps extend the life of the planet, it might do the same for you. Case in point: A diet high in animal fats and low in fruits, veggies, beans, nuts and whole grains is a major cause of obesity, type 2 diabetes, heart disease, stroke and several types of cancer, notes the Center for Science in the Public Interest.

Some specific low-carbon choices are teeming with health advantages. Try to eat fresher whenever possible; the more processing a food undergoes, the more nutrients it is likely to lose, Michaels says.

“There are many ‘mystery ingredients’ that get added,” Michaels explains. “A general rule of thumb is—if you can’t pronounce most of the ingredients listed on the label, you probably shouldn’t be eating it.” n

DON’T WORRY, EAT VEGGIE! Protein can come from other sources too Worried that eating less meat means not getting enough protein?

“Most Americans get twice as much protein as they really need,” Michaels says. The recommended daily allowance (63 grams for men, 50 for women) is relatively easy to meet with beans, nuts, whole grains and vegetables. Other nutrients such as iron can be found in foods like raisins, spinach and broccoli. Ideally, someone making big changes will consult a dietician. But try to eat an array of brightly colored veggies and don’t get stuck in the rut of eating the same old salad every day.

SPICE IT UP

6 ways to make planet-friendly eating fun for the palate Anyone who thinks eating green has to be boring or bland should think again. The variety of flavor and texture in a largely plant-based diet can put plain-old meat and potatoes to shame. One of the keys to keeping your palate guessing is being adventurous in your use of herbs and spices. And not only do spices make your meal tasty, but research suggests they pack added health benefits: Chili powder—may act as a pain reliever for conditions like arthritis. How to try it: Add zip to Mexican dishes or a twist to chocolate desserts (chocolate-chili cake, anyone?).

Cinnamon—may help with blood-sugar management, lower cholesterol and reduce your risk of diabetes. How to try it: Sprinkle some on your oatmeal or add sticks to your coffee or hot chocolate.

Ginger—soothes nausea and may have cancer-fighting properties. How to try it: Chop up fresh ginger as a zesty addition to stir fries, marinades and vinaigrettes.

Oregano—this antioxidant superstar is a powerful antiinflammatory. How to try it: Sprinkle oregano over pizza or Greek salads and add to tomato sauces.

Rosemary—may have anticarcinogenic effects. How to try it: Pair with lemon, garlic and olive oil for a yummy marinade or add to rolls or focaccia bread.

Saffron—may have powerful antidepressant effects.

How to try it: Use in seafood dishes and soups for delicate, savory flavor.

Source: Environmental Nutrition newsletter

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Healthy LIVING

HOW GREEN IS YOUR DIET? Answer these questions and add up your score 1. What food source does the majority of your protein come from?

c) a handful of nuts or seeds d) a cup of yogurt

A) red meat b) poultry c) legumes, nuts, leafy greens and whole grains

6. W hen you eat out, what do you do with the leftovers?

A) I rarely take them home and when I do, I

2. How often do you eat cheese?

usually wind up throwing them out.

A) every day

b) I split meals or order small portions in restaurants

b) a couple times a week

so I rarely have leftovers.

c) rarely

c) I always eat my leftovers the next day.

3. When you buy seafood, you look for: A) fresh and regional fish

7. How

much of the food you buy at the grocery store is actually consumed?

b) fresh, but I’m not sure where it’s from

A) I often end up throwing out produce and

c) fish that’s been processed and frozen at sea

other perishable items.

d) I don’t eat seafood.

b) I occasionally throw things out. c) I’m really good about using all

4. What’s your starch of choice?

of the products I buy.

A) bread b) pasta c) rice

5. When you’re hungry for a snack, you usually reach for:

8. Breakfast is usually: A) cereal with milk b) yogurt and fruit c) scrambled eggs and toast

A) prepared snacks like pretzels, chips or popcorn b) prepared snacks with organic or natural ingredients

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9. I n the winter, which of these fruits do you

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buy most often?

A) apples b) pineapples c) oranges and grapefruit d) fresh berries e) frozen berries

10. How often do you buy packaged, prepared foods?

A) Often, but I look for “eco-friendly” boxes or companies that buy renewable energy credits. b) Often, but I don’t pay attention to packaging. c) I buy packaged foods occasionally, some in “green” packaging, some not. d) I try to avoid packaged food.

11. When you prepare food at home, you usually: A) consolidate items to be baked in the oven, when possible. b) bake items one at a time.

12. How often do you drive your car to pick up groceries, buy prepared food or go to a restaurant?

A) Rarely: I bicycle commute or use public transportation.

10–18 points: Green machine! You’re doing a great job of maintaining a diet that’s good for you and for the planet.

Next task? Share your strategies with others.

19–29 points:

b) no more than once a week

Eco-admirable. You’re making respectable choices, but a few tweaks could dramatically alter the impact your diet has on the environment. Believe it or not, you may hardly even notice the changes.

c) 2–3 times a week d) 4 or more times a week

13. Which of the following types of sandwiches would you most commonly order at a restaurant (or make for yourself)?

A) grilled cheese b) cheeseburger c) chicken

30–38 POINTS: Earth shattering. You need a green makeover, pronto! Read on to find out how your diet is affecting our planet—and tips for making it more environmentally friendly.

For a more customized assessment of your diet’s global warming effect (and suggestions for change), check out the online calculator at www.eatlowcarbon.org.

d) grilled vegetable and hummus

SCORING: 1) a = 3 points; b = 2 points;

5) a = 3; b = 3; c = 1; d = 2

10) a = 2; b = 2; c = 1; d = 0

6) a = 3; b = 1; c = 1

11) a = 1; b = 2

2) a = 3; b = 2; c = 1

7) a = 3; b = 2; c = 1

12) a = 0; b = 1; c = 2; d = 3

3) a = 1; b = 3; c = 2; d = 0

8) a = 3; b = 1; c = 2

13) a = 3; b = 4; c = 1; d = 1

4) a = 1; b = 2; c = 3

9) a = 1; b = 3; c = 2; d = 3; e = 1

c = 1 point

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Healthy LIVING

4

ways to eat greener Try these tips to make your diet more earth-friendly

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Cut back on red meat, dairy products and rice. Of all the food changes you can make, this is by far the

most eco-significant. “Everything else pales in comparison,” says environmental educator Helene York of Bon Appétit Management Company Foundation.

Why? Animals like cows, sheep and goats—the sources for our red meat and dairy—emit a greenhouse gas called methane, which is 23 times more powerful than carbon dioxide. All told, livestock is responsible for 18 percent of greenhouse gas emissions. In fact, one study shows that a diet high in red meat contributes more to global warming than driving an average sedan.

Meat production also requires a tremendous amount of resources, from energy and water to the huge stretches of land used to produce feed. In one year, it takes 60 percent of all irrigated farmland in the country to produce feed for U.S. livestock, according to the Center for Science in the Public Interest. The energy used to create the fertilizer alone could provide power to about 1 million Americans for a year.

Of course, you needn’t shun these foods entirely. “We just need to think of them as treats rather than everyday must-haves,” says York. Cutting down on portion sizes, going meatless once a week or substituting other meats for beef can have a big impact. For example, choosing a chicken sandwich instead of a cheeseburger once a week for a year saves 132 pounds of emissions.

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Vegetarians, too, can make a difference by watching their dairy intake. Calcium and other nutrients found in dairy can be obtained from a plant-based diet, says dietician Linda Antinoro. Kale, broccoli and calcium-fortified soy foods are all good choices.

As for starches, rice (brown and white—not wild) also has a large carbon footprint because it’s cultivated with manure; when fields are irrigated, methane gas is released into the atmosphere. Opt for bread over pasta, which requires more processing to produce.

2

Buy seasonal, regional food, especially produce and fish. Avoid air-freighted food. These

days, we’re used to getting whatever foods we desire, regardless of season. But fresh produce and fish are highly perishable; if they aren’t grown or caught locally, they’re most likely air-freighted (sometimes very far from where you live), which is extremely inefficient.

Aside from the environmental effects, “Local produce has been picked more recently, it’s fresher and it’s probably of a higher nutritional value than something grown 3,000 miles away, picked a month ago and preserved,” explains York.

But don’t get carried away with the idea of “lo-

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cal” and forget about “seasonal.” Fruits and veggies grown in local hothouses (think tomatoes in winter) usually generate far more emissions than those coming by train or truck from a warmer region of the country. If you’re in a pinch and need something out-of-season, frozen fruits are a better choice than air-freighted or hothouse varieties.

For monthly tips on seasonal produce in your area, visit www.fieldtoplate.com/guide.php.

As for fish, stick with offerings that are abundant, well-managed and caught or farmed in eco-friendly ways, such as U.S.-farmed catfish, rainbow trout and tilapia. Fish from the Great Lakes, such as yellow perch from Lake Erie, are also good choices for Midwesterners—just limit consumption due to concerns about mercury and other contaminants. For more info about the best seafood choices by region, see www.seafoodwatch.org.

Don’t waste food. Scientists estimate Americans waste 4.5 million tons of food a year—which also means wasting the energy that went into producing, transporting and cooking it. And while many people are concerned about throwing away plastic and other recyclables, most don’t bat an eye at tossing food scraps. But food waste in landfills releases significant amounts of methane gas.

What can you do? Composting food waste prevents emissions, but making an effort to reduce your consumption is even better. Advance planning for meals ensures you’ll make the most of the food you purchase; if you routinely toss

out leftovers from restaurants, order smaller portions or split entrées.

“As food becomes more expensive—and it certainly has over the past year—we have an opportunity to consider whether we really need as much food as we’re used to purchasing,” says York. “It’s OK to buy less and better quality.”

Avoid highly processed, packaged foods. They might boast “healthy,” “organic” or “natural” ingredients, but processed and packaged snacks, sweets and other foods generally aren’t good choices for the environment. Michaels notes that while “organic” is a regulated nutrition claim, terms such as “healthy” and “natural” are subjective. Companies often use them on products to make them appear more nutritious than they are. The “healthiest” and most “natural” foods are usually those without labels.

The energy that goes into producing, processing, boxing and transporting these items—from frozen dinners to breakfast cereal to fruit juice—is considerable, especially compared with their whole-food alternatives (an apple instead of apple juice). Try to buy these items sparingly, and don’t be thrown off by packaging that promises “ecofriendly” boxes or the purchase of renewable energy credits.

The difference made by eco-friendly packaging is fairly minimal in terms of environmental effect, York notes. n

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WHEN TO BUY ORGANIC Here’s why it makes a difference—and where to start From a climate change perspective, focusing on regional

Dirty dozen: Most contaminated produce

and seasonal produce packs a bigger punch than organ-

(in descending order—items on top have the greatest contamination)

ics, because the latter can travel great distances to get to you. Still, organic produce has environmental benefits:

Peaches

Cherries

Apples

Lettuce

Sweet bell peppers

Grapes Imported

Celery

Pear

Nectarines

Spinach

Strawberries

Potatoes

The absence of chemicals is better for the health of the soil and prevents pesticides from contaminating lakes and streams and damaging aquatic ecosystems. Plus, it spares farm workers and others from exposure to potentially harmful substances.

If you want to eat organic but aren’t sure where

to start, consider the Environmental Working Group’s “dirty dozen”: a list of the most contaminated of conventionally grown produce. “If you’re budgeting your organic dollars, you’ll get the biggest bang for your buck here,” says Linda Antinoro, a dietician at Brigham and Women’s Hospital.

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Stay FIT

Kettlemania Channel your inner strongman with kettlebells— old-school weights that yield big-time results

What they are

Swinging the kettlebell back through your legs and then up to eye level engages several different muscle groups.

Kettlebells are large hunks of cast iron, each with a thick handle. Perhaps the ultimate retro fitness rage, they were originally used by 18thcentury Russian bodybuilders—and kitsch lovers may recognize them as the quintessential “old-time” weights seen in strongman photos of yore.

Why the resurgence? In a nutshell: They’re effective and efficient. “With kettlebells, you can actually get a great workout accomplished in less than 10 minutes,” says Kristin King, Level 1 certified CrossFit trainer with CrossFit So ILL in Carbondale.

Then there’s the fun factor: Many kettlebell exercises involve swinging the weights around your body—moves that are way more enjoyable than simply pounding the treadmill or curling a barbell.

What they work

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derek wiesehahn

Arms, abs, legs, glutes—and everything in between. “Kettlebells really provide a total-body workout,” says King. “The exercises help you build a strong core while increasing strength and flexibility.”

Kettlebells can up the intensity of traditional strength-training moves like curls or presses. That’s because, unlike with dumbbells and

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barbells, the weight is centered a few inches below the handle, making your body work harder to control it.

But it’s not all about the brute force: Because the weights are so compact, you can swing them between your legs, over your head or around your torso. “Kettlebell exercises can help build strength and endurance, Put the kettle on ... especially in the lower back, legs and Local gyms offering kettlebell shoulders,” notes King. The result is a instruction “Kettlebells workout that combines strength, velocity, CrossFit Carbondale , Carbongive me a dexterity and concentration. dale (618-503-0270, www.crosslike overhead presses and bent-over To avoid injury and ensure maxifitcarbondale.com) full-body rows. But the real fun comes from mum results, “it’s incredibly important CrossFit So ILL , Carbondale workout, and swinging these babies around. Fittingly, to focus on proper technique and form,” (618-926-0358, www.crossfitsoill. a favorite move is the two-handed kettleKing adds, “especially for an individual com)my core is so bell swing: Stand about a foot behind the who has back or shoulder problems or a Gold’s Gym, Carbondale (877much stronger kettlebell with your legs shoulder-width weak core.”

465-3703, www.goldsgym.com/ apart. Squat down a bit and grab the bell Carterville resident Pam Hencarbondaleil) now. They’re with both hands. Keeping your weight derson incorporates short bursts of the Gold’s Gym, Marion (877-465also not as on your heels, abs tight and back straight, kettlebell workout into her CrossFit 3703, www.goldsgym.com/mariswing the weight backward between routine. “With my busy schedule, I just onill)taxing on my your legs past your hips, then stand up don’t have the time to spend two or three Lifestyle Enhancement Center, joints as loading and swing it forward to eye level, driving hours in the gym,” Henderson says.

SIU Rec Center (618-453-1272, your hips forward. Repeat 15 to 20 times.

“Kettlebells help give me a full-body www.reccenter.siu.edu) weights onto For the tactical lunge, stand up workout—I’m using 35-pound weights Sportsblast, Carbondale (618a bar.” straight holding the kettlebell in your now—and my core is so much stronger.

529-5511, www.sportsblast.net) right hand. Take a step, placing your left They also don’t tax my joints as much as leg back into a lunge position, then pass the weight between loading weights onto a bar.” your legs to your left hand. Return to starting position and Another plus: According to a study conducted by the repeat on the opposite side, aiming for 10 reps.

American Council on Exercise and researchers from the UniOther moves involve punching your arm overhead, versity of Wisconsin, a typical kettlebell workout can burn a letting the bell rotate around your wrist. Because proper form whopping 20 calories per minute. can be a tricky thing with kettlebells, it’s a good idea to seek out professional instruction to avoid injury. And as with any How to use ’em exercise, be sure to get your doctor’s OK before starting. n You can start slow with traditional strength-training moves

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escapes

Spas with a plus Why not go somewhere sunny and fascinating—an exciting city or a sun-kissed beach—to be pampered and restored?

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this page: shutterstock; Opposite page: Photos courtesy of Victor Elias and Velas Resorts; The San Antonio Convention & Visitors Bureau; The Westin La Cantera Resort; shutterstock

I f yo u ’ r e li k e m a n y o f u s, the bitter air and snowy days of winter have taken a toll on your soul. For those ready to reclaim their bliss, we at Southern Illinois Health & Life found two super spas located in stunning, sultry spots where there’s more to enjoy than massages alone: one in a charming Southwestern city bristling with history, another on a dazzling Caribbean coast. continued

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1. The ancient Mayan ruins of Tulum, Mexico 2. Spa massage 3. Grand Velas Resort & Spa on Mexico’s Riviera Maya 4. Scrubbing sea salts 5. The Alamo 6. Invigorating soaps 7. Palmer Clubhouse at Westin La Cantera in San Antonio 8. Hot stone massage 9. Boat cruise on the San Antonio River

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ESCAPES

Westin La Cantera Resort

SAN ANTONIO, TEXAS

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out Brannon’s Café on site, or venture to local favorite Aldaco’s Mexican Cuisine (210-222-0561, www.aldacos.net), where you can unwind with the famous avocado margarita, plus top-rate enchiladas, tacos and more.

 THE PLUS The Westin La Cantera is 15 miles from the heart of San Antonio, where the River Walk (www.thesanantonioriverwalk. com) offers a 2-mile stretch of shops, eateries and galleries that hug both banks of the San Antonio River. Explore downtown on foot or take a leisurely boat ride—for romance, try the noted sunset cruise. (Tours are $8.25 for adults, $6 for seniors 60 and over, $2 for children 5 and under; www.riosanantonio.com.)

No trip to San Antonio is complete without a visit to the Alamo (www.thealamo.org). Today the famed mission and battle site isn’t out in the open the way it looks in the movies—the bustling city has risen around it. Relive the days when martyrs for Texas independence bought precious time for General Sam Houston’s army. Admission is free, and visitors can see historical relics inside the museum and stroll through the site’s glorious gardens.

PHOTO COURTESY OF THE WESTIN LA CANTERA RESORT.

SET IN A LUSH 7,600 SQUARE FEET ADORNED WITH live plants and softly glowing candlelight, Castle Rock at La Cantera—named one of the nation’s top 100 spa resorts in Condé Nast Traveler—is home to four massage rooms, two facial rooms, a salon space and more. Of course, the moment your eyes close at this luxurious resort (210-558-6500, www.westin lacantera.com), your body won’t care where it is. In the “journey to renewal,” a 3½-hour sampling of the indulgent pleasures ($270), you’ll experience a massage and facial, a manicure or pedicure, and an “eye zone wrap” treatment, which promises to reduce fine lines and puffiness. In the “hot stone touch-up” ($30 for 20 minutes), heated basalt stones are applied to hands and feet for what La Cantera calls “a quick, yet soothing escape.” A 25-minute soothing massage of the scalp, face and décolleté, with your choice of blue oil or flower water, is $60. Or opt for a romantic 50-minute couple’s massage right in your room ($105 to $110 per person).

When it’s dinnertime, Francesca’s at Sunset offers distinguished evening meals with a Southwestern flavor, prepared in many cases with local ingredients in a “farm-to-table” arrangement with Seguin, Texas–based Uncertain Farms. (Try Francesca’s “signature” Caesar salad and the mouthwatering corn crepe-lobster enchilada.) If it’s a casual meal you crave, check SPRING 2011

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PHOTO COURTESY OF VICTOR ELIAS AND VELAS RESORTS.

Grand Velas Riviera Maya

QUINTANA ROO, MEXICO

FOR SOUTH-OF-THE-BORDER PAMPERING, YOU can’t beat the spa at Grand Velas All Suites & Spa Resort (866-634-0047 for the spa, 866-230-7221 for reservations; www.rivieramaya.grandvelas.com), which was named “Most Excellent Spa Hotel” in Mexico and Central America by Condé Nast Johansens. At more than 76,000 square feet, the sanctuary boasts 40 treatment suites decorated with native artwork. You’ll find couples’ suites with hydromassage tubs, a clay room, an ice room and an “experience pool” with water falls, a bubbling water geyser and a pebble walkway for happy feet. One of the spa’s private treatment areas boasts a double Jacuzzi, and a beauty salon provides complete hair, nail and body care to put the finishing touches on the suitably refreshed you.

Massages, body treatments, wraps and facials are offered here, and treatment options include packages with Indian and Mediterranean flavors. But why not go local with “Journey Through Native Mexico”? It includes a “sacred obsidian stone massage,” an “avocado wrap,” an “Xocol-Ha wrap and coffee scrub” and four other features.

Hungry for more than self-renewal? Grand Velas features eight eateries in varying styles and shades of el-

egance, including Frida, named in honor of the famous Mexican painter Frida Kahlo and featuring grilled flank fillet with roasted cactus leaves and Chipotle chili pepper stuffed with cheese. ■

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THE PLUS Just 40 miles from Cancun International Airport, Grand Velas is beautifully situated, with a lush jungle on one side and uncrowded silky-white–sand beaches on the other.

Explore the area a bit, and you’ll end up with some cherished Mexican memories—swimming in natural underground pools (called cenotes), strolling among the shops on La Quinta Avenida in the town of Playa del Carmen (just five minutes away) or visiting the theme park Xcaret (www.xcaret.com), which features a coral reef aquarium and a chance to snorkel, scuba-dive or swim with dolphins. A bit to the south, you can visit the Mayan ruins of Tulum or check out Sian Ka’an (www.cesiak.org), a biosphere preserve that offers a model for sustainable development in sensitive tropical ecosystems, with an ecotourism and education center to explain it all.

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Your BODY

b y M a r i a L i s s a n d re l l o

Your fat —

and how to find it Ready to know how much you’re really carrying? Don’t rely on weight alone

Ever look at the scale and reason, “Maybe I’m just big boned?”

The truth is, weight by itself is an imperfect measure of what shape you’re in. To truly gauge your health risks, you need to know your body fat.

“Fat is your predictor of mortality, and it needs to be measured directly,” says Eric Braverman, M.D., author of Younger (Thinner) You Diet. “The average person loses 15 years by being obese.”

That’s a pretty hefty figure, especially considering America’s rising obesity rate: From 2007 to 2009, that rate jumped from 25.6 percent to 26.7 percent. But with so many methods that purport to help you figure out how much fat is on your frame, how can you separate the bull from the bona-fide? Here’s the skinny on several techniques: Body Mass Index (BMI) What it is: A simple formula (weight in kilograms divided by

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height in meters squared, or kg/m2) evaluates your weight relative to your height. In general, the higher your BMI, the more body fat you’re likely to have. To find out yours, head to www.nhlbisupport.com/bmi.

Is it accurate? Well, not exactly, since it doesn’t factor in a person’s muscle mass. Take lean, well-trained athletes, for example: Their weight may force their BMI up into the overweight or obese range, even though they carry very little fat.

But the flip side, says Dr. Braverman, is even more disconcerting: “Most Americans are more out-of-shape than their BMI suggests. It may fall into the normal range despite extra flab.”

What should you shoot for? Normal BMIs range from 18.5 to 24.9 for both men and women; overweight ranges from 25 to 29.9; and a BMI above 30 indicates obesity.

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Body-fat Percentage Recommendations Age

Underweight

Healthy

Overweight

Obese

Women

Men

Women

Men

Women

Men

Women

Men

20 to 40

less than 21

less than 8

21–33

8–19

33–39

19–25

more than 39

more than 25

41 to 60

less than 23

less than 11

23–35

11–22

35–40

22–27

more than 40

more than 27

61 to 79

less than 24

less than 13

24–36

13–25

36–42

25–30

more than 42

more than 30

Source: American Journal of Clinical Nutrition, 2000

Waist circumference What it is: A standard-issue tape measure is used to mea-

sure your waist size—the higher the number, the bigger your belly. Why it matters: Excess abdominal fat is proven to put folks at greater risk for type 2 diabetes, high blood pressure, high cholesterol, coronary artery disease and more.

Is it accurate? Yes—provided you don’t cheat. So no sucking in your stomach or pulling the tape too tightly. Simply measure around your bare belly, right above the navel, keeping the tape parallel to the floor.

What should you shoot for? More than 40 inches puts men at higher-than-average risk for developing obesityrelated illness; for nonpregnant women, the threshold is 35.

Skin-fold measurements What they are: Calipers are used to measure the thick-

ness of skin folds on three to seven areas of the body, such as upper arm, belly and thigh. The measurements are then plugged into a formula to calculate body-fat percentage. (Find detailed instructions plus the fat-percentage calculator at www.brianmac.co.uk/fatyuhasz.htm.)

Are they accurate? Sure … if you’re pinching the right spots at the right time and in the proper way, if you’re not very overweight and if you record the measurements within five seconds. It helps to be a contortionist.

In short, skin-fold measurement requires precision that can be difficult to achieve by oneself.

What should you shoot for? See the chart for ideal body-fat percentages.

Bioelectrical Impedance Analysis (BIA) What it is: To measure your body-fat percentage, a device

assesses the flow of a harmless electrical current through your body. (Some bathroom scales will do this analysis for you.) Electricity meets more resistance from fat than from muscle, so the faster the current travels, the leaner you are.

Is it accurate? More or less. Factors such as hydration, skin temperature, time of day, your most recent meal and recent

physical activity can affect the reading. So if you just drank water, hit the gym or ate a Big Mac, don’t count on it. But used weekly, at the same time of day, it can be a useful guide. (Note: This method is off-limits for people with pacemakers.)

What should you shoot for? See the chart for ideal body-fat percentages.

Hydrostatic Weighing (or Hydrodensitometry) What it is: Underwater weighing! You enter a tank and a

technician calculates your body density by measuring the amount of water you displace. He or she inserts the info into a formula to derive your body-fat percentage.

Is it accurate? Yes, but the tanks can be hard to find and expensive to use. Check out local universities and high-tech gyms.

What should you shoot for? See the chart for ideal body-fat percentages.

Dual-energy X-ray absorptiometry (DEXA) What it is: A whole-body scan using low-dose X-rays that

shows the body’s fat (along with bone and muscle) and where it’s deposited. (It’s the same machine used to test bone density.)

Is it accurate? Very. In fact, it’s now considered the gold standard in body composition analysis. “Ask your doctor to prescribe it,” says Dr. Braverman, who recommends having “your body fat measured at least as often as your cholesterol.”

What should you shoot for? See the chart for ideal body-fat percentages. n

What’s this about neck measurements?

You may have heard about a recent study finding that neck girth may be a good supplement to BMI, especially for children. Why the neck rather than the waist? Experts say figuring out exactly where the waist is may not be as obvious as it seems. The jury’s still out on this one, so if you’re going to rely on a tape measure, stick to your waist for now.

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Glorious FOOD

healthy

handful

IRRESISTIBLY MUNCHABLE, YET SUPER-HEALTHY? THAT’S NUTS!

GO AHEAD—REACH FOR THAT HOLIDAY BOWL. A DAILY SERVING OF NUTS—ENOUGH TO FIT in the palm of your hand—packs a much-needed dose of protein and fiber and offers a heart-health boost.

They’re cholesterol-free and low in sodium (as long as you stick to unsalted). And each type of nut shines in its own way.

Walnuts

Cashews

Serving size: 14 halves Calories: 185 Benefit: They’re high in omega-3 fatty acids, which improve brain function and protect against plaque buildup by reducing artery-clogging inflammation.

Chances are, you need the help: An estimated 60 percent of Americans are deficient in omega-3s.

Luckily, one serving of walnuts meets your daily requirement.

Serving size: 18 nuts Calories: 157 Benefit: They’re among the few nuts containing a significant amount of vitamin K, which is mainly found in leafy greens. This multi-functioning vitamin maintains proper blood clotting, helps prevent bone-density loss and works against hardening of the arteries.

Almonds Serving size: 23 nuts Calories: 163 Benefit: They’re an excellent source of a type of vitamin E called alphatocopherol, an antioxidant that helps neutralize damaging free radicals.

Foods containing vitamin E may also protect against Alzheimer’s disease and contribute to healthy aging.

Hazelnuts Serving size: 21 nuts Calories: 178 Benefit: Of all tree nuts, they’re tops in folate content. Folate plays an essential part in the production of cells, making it a critical nutrient for expectant moms. It protects against DNA changes that can lead to cancer, and it may also ward off depression and anemia.

Pistachios

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Serving size: 6 nuts Calories: 186 Benefit: Here a little goes a long way: One nut provides more than the recommended daily value of selenium.

This mineral regulates thyroid function, supports the immune system and may help relieve arthritis symptoms. It’s also a possible cancer-fighter. But too much selenium can cause adverse effects (abdominal trouble and hair loss, for example), so it’s best to limit your Brazil-nut intake.

Pecans Serving size: 19 halves Calories: 196 Benefit: When it comes to antioxidants, they’re the number-one nut. The Southern treat is also in the top category of antioxidant-containing foods.

That means pecans may decrease the threat of coronary heart disease, cancer and neurological diseases.

Peanuts Serving size: 28 nuts Calories: 161 Benefit: These popular poppables boast a variety of nutrients, including cancer-fighting beta-sisterol. A 10-year study found that eating peanuts two or more times a week was associated with a 58 percent reduction in the risk of developing colon cancer in women and a 27 percent lowered risk in men.

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Serving size: 49 nuts Calories: 159 Benefit: They contain more lutein than any other nut.

Recent research suggests that nutrient can help protect the eyes from age-related macular degeneration. Pistachios also supply eyesight-boosting beta-carotene.

Brazil nuts

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Eat SMART

Eat well, head-to-toe 6 foods that do your body good—in some surprising ways Eyes Eat this: sweet potatoes Here’s why: They’re a great source of beta-carotene, an antioxidant that promotes eye health and can help prevent cataracts.

Did you know? A sweet potato also contains almost twice the recommended daily allowance of vitamin A, which is essential to vision.

Breast Eat this: salmon Here’s why: Salmon is a rich source of vitamin D, and research indicates that boosting your intake of this vitamin can lower your breast-cancer risk.

Did you know? Salmon also contains omega-3 fatty acids, which may add to that cancer-fighting benefit (experts aren’t yet unanimous) and which otherwise amount to a health-effects home run, benefiting arteries, blood pressure, brain, eyes, metabolism, muscles and more.

Bones

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Eat this: apples Here’s why: They contain a flavonoid called quercetin that has been shown in studies of mice to protect brain cells against injury from oxidation. High apple consumption has also been linked to lower-than-average rates of one kind of stroke.

Did you know? Apple-juice studies suggest that apples also may heighten the brain’s production of a key neurotransmitter called acetylcholine, improving memory.

Heart Eat this: strawberries Here’s why: They reduce inflammation in the arteries and increase levels of the heart-healthy vitamin folate in the blood.

Did you know? Strawberries can help whiten teeth! They contain malic acid, which acts as an astringent, buffing away discoloration from notso-pearly whites. Combine a mashed strawberry with a half-tablespoon of baking soda and apply the mixture to your teeth, leaving it on for five minutes, then brushing away with toothpaste. (Just don’t do this more than once a week—you risk damaging tooth enamel.)

Stomach Drink this: green tea Here’s why: It may fight stomach cancer: A recent study found that women who drank five or more cups of green tea a day were 20 percent less likely to develop the disease.

Did you know? Generally, green tea has just one-third to one-half the caffeine of black tea.

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Eat this: broccoli Here’s why: It’s not only strong in bone-strengthening calcium, it’s also loaded with vitamin C, which is essential for the maintenance and repair of bones. A cup of broccoli boasts more than twice the recommended daily allowance of C—more than is found in an orange.

Did you know? Broccoli also contains two phytonutrients that may help the body fight cancer—one by suppressing tumor-cell growth, the other by clearing the system of cancer-causing substances.

Brain

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It’s Not Your Mother’s Hysterectomy

1 in 3 women in the United States will experience a hysterectomy by age 60. For your mother’s generation, hysterectomy typically meant a painful recovery and potential complications. At Memorial Hospital of Carbondale we have set out to change the experience of gynecologic surgery with our investment in the most advanced technology for minimally invasive surgery, the da Vinci® Surgical System.

Today, the vast majority of gynecologic conditions that require surgery can now be treated effectively — without a big incision. Recovery times are measured in days rather than the usual weeks required with traditional surgery.

No wonder more and more women are choosing da Vinci Surgery for their hysterectomy. ™

for gynecologic conditions

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If you have been putting off surgery to resolve a gynecologic problem, it’s time to ask about da Vinci Surgery.

Call 866-744-2468 to find a doctor.

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