Wilson
Wellness Fall 2014
The Pink Ladies
strive to bring awareness about breast cancer to Wilson County
Wilson
Wellness A publication of
2001 Downing Street Wilson, NC 27893 www.wilsontimes.com
Morgan Paul Dickerman, III Publisher
New 3-D mammograms are changing the way
____________________ Shana Hoover
we see you. With 3-D technology, our team
Director of Sales and Marketing (252) 265-7858 shana@wilsontimes.com
of fellowship-trained physicians can now view the “big picture” to spot even the tiniest abnormality. This allows them to
Jennifer Strickland
more accurately determine the presence,
Special Sections Manager (252) 265-7848 jstrickland@wilsontimes.com
or absence, of cancer. That means fewer unnecessary follow-up exams and more
Account Executives:
peace of mind for our patients.
Cynthia Collins
(252) 265-7826 ccollins@wilsontimes.com
Lisa Pearson
(252) 265-7827 lpearson@wilsontimes.com
NASH BREAST CARE CENTER No referral needed. Call 252-962-6100.
Beth Robbins
(252) 265-7849 brobbins@wilsontimes.com
N a s h B r e a s t Ca re .o r g
____________________ Contributors Writing Bev Bennett Jeff Schnaufer Yulivia Nemyking Matthew M.F. Miller Lindsey Romain Jennifer Strickland Photography CTW Features Graphic Design Gérard Lange
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The Pink Ladies gear up for their annual Super Swing golf tournament fundraiser. Turn to page 12 to learn more about this amazing group dedicated to breast cancer awareness and their commitment to helping women in Wilson County.
Table of Contents 4
Drinking Your Fruits and Veggies
Juices and smoothies are becoming popular options for getting the recommended amount of fruits and veggies. Is it worth it?
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Move In Style
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Trendy exercise programs are popping up everywhere. Which one is right for you?
Grocery Shopping Superstar
Full Plate, Not So Empty Wallet
Eating healthy on a budget can be simple if you know how to budget while shopping.
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Breast Cancer and You
One local group is helping in the fight against breast cancer.
Pack A Healthier School Lunch
When it comes to lunch, keeping kids satisfied is just as important as keeping them full.
Four Tips to Pick the Perfect Pediatrician
Follow these four tips to help choose the right doctor for you and your little ones.
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Tummy Troubles
Sugar, Sugar
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Do you know how much sugar is in your food? New FDA regulations can help you figure it out.
Registered Dietitians are becoming an important fixture in many local stores. See how they can help you improve your choices while grocery shopping.
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Listening to what your tummy is trying to tell you could clue you in on your digestive issues.
Clean out the Cupboard, Eat like a Queen Knowing what’s in your cupboards may help eliminate that dinnertime rush and give you everything you need for a nutritious meal.
So Many Meals, So Little Time
Are six meals a day better than three? See how you can boost your metabolism with more frequent smaller meals.
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Hobby For Better Health
Extracurricular activities can be beneficial to your health and wellbeing.
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Drinking Your Fruits and Veggies?
Delicious? Without a doubt. But when it comes to nutrition, are bottled and homemade juices actually good for the body? By Bev Bennett| CTW Features
Lose weight. Detoxify. Fight disease. Those are the claims. But don’t check your drugstore for a pharmaceutical wonder. Instead, head over to the supermarket produce department or take a walk through a thriving farmers market. That’s where juicing begins. Juicing – processing vegetables and fruit to extract and drink the liquids – is the latest kitchen trend. For some it means replacing meals or a single meal with juice as part of a fast or “cleanse.” For others it’s a way to consume more produce without cooking. Drinking your vegetables can be a pleasant way to get essential vitamins, minerals and beneficial antioxidants. And if you prepare juice from scratch, you have a beverage with less sodium than commercial counterparts.
“A glass of juice a day is a great way to get vegetables,” says Jessica Gutgsell, a registered dietitian with
the food and nutrition department at Oregon Health & Science University in Portland. However, if you’re thinking of trading your stove for a juicer, there are some cautions. Substituting juice for a meal or using it as a sole nutrition source while
fasting may create dietary problems. “You can’t do extreme juicing and get all the nutrients you need,” says Chris Freytag, author and chairman of the board of the American Council on Exercise. The deficit starts with protein. “In terms of replacing a meal, you’re not getting essential protein,” says Ashley Barrient, a registered dietitian and bariatric specialist at Loyola University Medical Center in Maywood, Ill. Proteins help build and maintain bone and muscle. Proteins also are building blocks for the body’s enzymes and hormones. Other nutrients also may be stripped. Juice leaves behind the skin and pulp, which are chock-full of nutrients. Some studies suggest that fruit peels have specific beneficial sub-
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stances. The leftover pulp and peel also are high in dietary fiber, which provides satiety (Some types of juicers are able to process skin and pulp in with the juice, if you choose.). Although juicing is promoted for weight loss, fasting on low-fiber juice could backfire, says Barrient. Her clients boast that they’re juicing for breakfast and lunch. But they’re also ravenous by dinner time and consume more fat and more calories, she says. A satisfying serving of juice requires three or four fruits and vegetables, according to Barrient. “I suggest people take the three or four fruits and vegetables whole. They’ll be very full,” Barrient says. Dropping pounds by juicing may not be a true and sustainable weight loss, according to Andrea N. Giancoli, registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics.
The encouraging change on the scale may largely be due to water loss, according to Giancoli. But you also may be losing lean body protein, which is undesirable. “You’re probably losing weight quickly because the body is starving. Ironically losing lean body proteins is what you don’t want to lose. You may regain the weight in fat,” Giancoli says. Although juicing makes the claim to be low in calories, that’s not necessarily true — especially if you’re making fruit juices. “If you’re doing a lot of juicing with fruit you’re concentrating the calories,” Giancoli says. “When you eat whole fruit you feel satiated. When you have fruit juice you don’t have the fiber and you don’t feel satisfied,” the nutrition spokeswoman adds. A container of one commercially produced juice using a combination of berries has 130 calories per
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15.2-ounce serving. You could eat two large peaches or two cups of fresh raspberries for the same number of calories. Nutrients and weight loss aside, what about that great feeling you get from detoxifying your body? The experts are skeptical. Detoxing by consuming juice instead of your typical fare may only result in short-term changes. After a week of restricted calories and limited variety you may revert to your typical diet, including high-sugar, high-fat foods, according to Barrient. The feel-good sensation of consuming juice should be acknowledged, however. “I think juicing could have the effect of making people feel healthy,” Gutgsell says. “They know they’re putting fruits and vegetables in their bodies, and the ingredients are so healthful. But it’s possible to feel that way on a healthful balanced diet.” © CTW FEATURES
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Move in Style M
Which trendy exercise program is right for you?
By Jeff Schnaufer | CTW Features
We asked two fitness experts to weigh in on these latest trends: Meg Jordan, the San Francisco-based editor-in-chief of American Fitness Magazine, and Kathy Stevens, educational director at the Aerobics and Fitness Association of America in Sherman Oaks, Calif. POUND JORDAN: “You’re channeling your inner rock star to do a Pound workout. It was created by two female
drummers. You use rhythm sticks. I like it. You stay in a squat most of the time. I think people got tired of punching bags, like punch-bag boxing. Instead of doing that, now you’ve got sticks you can pound away. It’s more of that full body rhythmic, cardio and muscular skeletal conditioning class. It’s trying to be the next trend, but I don’t know how long it will stick around.” STEVENS: “It has great appeal for both the younger and more vintage group exerciser. It has a fun use of
Kyle Harner, MD
Carolina Arthritis Center is a single specialty practice offering individualized care for arthritis patients. Our doctors are committed to providing the best quality and the most up-to-date care in a compassionate manner. We have on site bone density, x-ray and infusion therapy.
Helen Harmon, MD
Accepting new patients and self-referrals!
THE BAR METHOD The hour-long class combines elements of isometrics, interval training, dance conditioning, and sports rehabilitation to quickly and safely burn fat and carve muscle, its’ website states. But what do our experts think? JORDAN: “I think it’s a great thing. It was founded here in San Francisco. It’s so huge in San Francisco. It’s high-end in terms of calorie-burning moves. It’ well-known as being a fatbuster. People think that they have to work at a bar. But it really is all about body sculpting. You talk to someone who has done a bar method workout and their butt is so sore. Make sure you are in a beginning lesson.” STEVENS: “The Bar Method brings back some great memories if you ever took formal dance lessons as a kid or young adult. It’s great for core strength, flexibility, balance and many of the other things associated with Pilates, yoga and a good old fashion dance class.” FLYWHEEL
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252-321-8474 For more information visit:
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simple fitness tools plus great music and a sense of authenticity on the part of the program developers. There’s real potential to grow.”
Robert Oglesby, MD
JORDAN: “Flywheel and SoulCycling are both indoor cycling classes. At $40 a class, it’s so expensive. The music blasts so hard that they hand out earplugs. And they hand out special cycling shoes that lock into the
pedals. In SoulCycling, they have a diatribe of “You’re doing this for your soul”. It only lasts 45 minutes but you about fall over when you’re done. Not for beginners. It’s very intense. You’ll be doing lots of simulated climbing. There’s a chance for cardiovascular injury.” FUSION
OUR PATIENTS ARE AT THE CENTER OF EVERYTHING THAT WE DO.
STEVENS: Fusion can mean many things, but the original use of the term was to combine exercises and techniques between yoga and Pilates. Today we see it meaning any two different group X modalities. So it could be a cycle/body sculpt or a Yoga/boot camp. In any case the benefit is that you get a greater level of variety in the hour format. This can be a fun way to maximize your workout time and also prevent overtraining injuries that occur when you get stuck on one type of training routine.” JORDAN: “Fusion classes will always be in high demand. Though sometimes they get too gimmicky.” © CTW FEATURES
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Grocery Shopping Superstar
Don’t brave the aisles alone - registered dietitians are popping up at local stores everywhere to help shoppers make better choices Although your physician recommended you lower your cholesterol, you weren’t given specific advice and may be unsure of the food choices you should make. But what if you had a registered dietitian to walk the supermarket with you, suggesting foods based on your diet concerns and your eating habits? That option, which may be just what you need, is becoming more readily available. Depending on the chain at which you shop, you may be able to get a personal diet consultation, a shopping tour or a cooking demonstration. You may also find shelf stickers promoting foods that are appropriate for certain diets. More than 500 registered dietitians are on staff in supermarkets, by estimates from the Food Marketing Institute, which represents the food retail industry. For food stores, having an in-house registered dietitian offers a competitive advantage over stores that don’t offer the service. For you as a shopper, having a registered dietitian as close as the food aisles is a way to become better informed about what you should be eating. “This is one of the most affordable
untapped resources consumers can have,” says Phil Lempert, president and CEO of the Retail Dietitians Business, Alliance (RDBA). “Having an in-store dietitian is great. Consumers are getting realtime advice,” says Barbara Ruhs, registered dietitian nutritionist, Phoenix, Ariz. However, you shouldn’t consider your store’s registered dietitian an alternative to seeing a physician for a medical condition. “A dietitian will help you execute what your doctor prescribes,” says Lempert, known as The Supermarket Guru. How can you take advantage of your store’s registered dietitian to improve your health? Take the high cholesterol example: You can schedule an appointment to talk about your diet with your store’s registered dietitian (which may or may not require a fee, depending on the chain) according to Ruhs, who helps develop programs for supermarket registered dietitians through Oldways, a nonprofit food and nutrition education organization in Boston. “The dietitian will talk about your goals, medical history and eating
By Bev Bennett | CTW Features
history, then walk [with you] through the aisles to see what’s available,” Ruhs says. You’re likely to be guided to healthier alternatives that still satisfy your food preferences. For instance, if you’re eating potato chips that contain trans fats, you may be directed to healthier baked versions, according to Ruhs. You may discover more economical ways to manage any dietary limitations. “A dietitian can tell a shopper she doesn’t have to buy gluten-free [products]. If you have an intolerance to wheat, here are some other products that are just as good for you and less expensive,” says Lempert, offering a possible scenario. Even though health concerns stir up a host of food questions, weight loss is the biggest issue for shoppers, followed by diabetes, according to Lempert, Santa Monica, Calif. It’s no wonder shoppers ask about the differences between various sweeteners, such as sugar and fructose or the phrase “added sugar.” “It’s confusing to consumers,” Lempert says. © CTW Features
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Sugar, Sugar
New FDA regulations could make it easier for consumers to understand how much sugar is added to foods You may soon be able to better understand how much sugar is added to the food you’re consuming every day, with a proposal from the U.S. Food and Drug Administration. Currently, if you look at a Nutrition Facts panel on packaged food you’ll see a line for “sugars” listed by gram weight. This includes natural sugars in foods, such as lactose in milk or fructose in fruit, as well as whatever sugar or similar sweetener the manufacturer adds for flavor. But with the proposed change the amount of sugars added during processing would be provided on a separate line. (The FDA recently closed the period for commenting.) It’s important to know this. Americans get too many of their calories from added sugars, according to Joan Salge Blake, registered dietitian nutritionist, Academy of Nutrition and Dietetics Spokesperson. You could be getting about 20 teaspoons of added sugar a day, according to the 2005-2010 National Health and Nutrition Examination Survey (NHANES). Men (335 calories a day) and boys (362 calories a day) con-
By Bev Bennett | CTW Features
sume the most added sugars, according to the NHANES data. “We need to get that down,” says Blake. Unfortunately it’s now difficult to know how much of a product’s sweetness comes from natural sugars and how much comes from added ones. Even food science professionals are challenged. “With all my training I can’t pick up a carton of yogurt and know how
much sugar is from the milk, any fruit added and how much is from added sugars. If I can’t figure it out, I guarantee most consumers can’t figure out whether sugars were native to the food or added,” says Kimber Stanhope, Ph.D., registered dietitian, associate research nutritional biologist, department of nutrition, University of California, Davis. Once you have the additional information you’re able to make healthier purchases when choosing between similar-seeming products, according to Blake. For example, 100 percent orange
juice and orange drink may have similar amounts of sugar. “But if you look at the ingredient list [for orange drink], there may be all types of added sugar in the product,” says Blake, nutrition professor, Boston University, Boston, Mass. You can also opt for foods without added sugars and adjust the sweetness to your taste. Instead of picking sweetened, low-fat yogurt that can have 24 total grams of natural and added sugar, buy the plain version with 12 grams of sugar and add a teaspoon of sugar (a teaspoon of sugar is 4.2 grams and 16 calories). You can also become a sugar-savvy shopper by checking the ingredient list of food products. See where the sweetener or sweeteners fall in the ingredient list, which is arranged by descending weight, Blake says. Look for high fructose corn syrup, white sugar, brown sugar, corn syrup, maple syrup, honey, molasses and fructose syrup. “See what you’re getting in the product,” Blake says. The American Heart Association recommends you limit your added sugar intake to no more than half your discretionary calories – your caloric splurge for the day. For women this means no more than 100 calories a day and for men, 150 calories a day. © CTW Features
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Full Plate, Not-So-Empty Wallet Eat healthy on a budget? It’s possible with a little planning and a few tricks of the healthy-cooking trade By Bev Bennett | CTW Features
Dinnertime on Thursday night and there’s nothing to eat at home. What’s more your wallet is as depleted as the cupboard, so going out for pizza isn’t an alternative. If this is becoming routine, you may need to brush up on mealtime economics so you can keep your cupboard full of ingredients for a healthful diet. This is a two-step process. You need a plan for shopping as well as easy-to-follow tips for good nutrition. To be a dollar-smart consumer, see what foods you already have on hand, then look for and shop the supermarket sales, says Jody Gatewood, assistant state nutrition program specialist, human sciences extension, Iowa State University, Ames, Iowa. Schedule your purchases into menus for one, even two weeks, so you’re not running to the supermarket every day after work to get supplies for dinner. In fact, the less often you shop the better to avoid overspending, according to Gatewood. MyPlate, a graphic that divides a dinner plate according to how much you should eat from each food group, can inspire healthy eating. This nutrition guide from the U.S. Department of Agriculture recommends filling half your plate with vegetables and fruits; one-fourth with protein and one-fourth with grains with a glass of milk on the side (visit:www.choosemyplate.gov). Start with vegetables and fruit. “When people look at eating healthy being too expensive, one of the first things they consider is that
fruits and vegetables are too expensive,” says Isabel Maples, registered dietitian, Academy of Nutrition and Dietetics Spokesperson. Not so, says Maples, offering suggestions to save on produce: • Eat fresh in season for the best prices and quality. • Don’t be a snob about fresh,
however. “People have this ‘perfection nutrition’ mentality, that only fresh fruits and vegetables are suitable. Frozen at peak vegetables are healthy,” says Maples, in the Washington D.C. area. • Include canned vegetables and beans in your shopping list, choosing no-salt added versions when available. Protein is another part of the plate that needn’t be pricy, especially if beans are on the menu. “I’m always encouraging people to try beans,” Gatewood says. Use half as much beef as you would in a stew or soup and stretch the dish with beans.
Serve chicken or ground beef and bean tacos or beef and bean chili. When you’re using ground beef in tacos or a similar dish, buy the cheaper beef with a higher fat content and drain off the fat. “You don’t have to buy the most expensive lean ground beef. Even for meatloaf. Bake the loaf on a rack in a pan so the grease can drain down,” Gatewood says. Don’t overlook other economical, non-traditional protein foods for dinner. Eggs are a bargain, says Barbara O’Neill, Ph.D., financial resource management specialist, Rutgers, The State University, of New Jersey, New Brunswick campus. Quinoa, which is often served as a grain, is a low-cost protein. And you don’t have to look too hard to find canned tuna on sale. Stock up when the price is right, O’Neill says. Grains are usually the more economical part of the plate, unless you buy seasoned mixes. Add your own spices and herbs to side dishes for a fraction of the cost. Whole grains, like brown rice, provide more nutrients than their refined counterparts and may be no more expensive. Resources: If you want to create economical meals, become a smarter shopper and avoid food waste, a new budget version of MyPlate offers great tips. Visit the site at: http://www. choosemyplate.gov/budget/index.html © CTW Features
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Breast Cancer and You With a high rate of breast cancer diagnoses and deaths, Wilson County residents should take note.
By Jennifer Strickland
Since 1985, October has been widely known as Breast Cancer Awareness month. Everywhere you look all month long, shades of pink serve as reminders of those who have heard the diagnosis no woman wants to hear: You have breast cancer. Many of these women have fought and won their battle against this terrible disease. Sadly, there are just as many women who have not been so fortunate. While we are acutely more aware of breast cancer during the month of October, this disease doesn’t pick and
choose when it strikes or even who it strikes. Breast cancer is an equal opportunity disease that can affect anyone at any time. Year round awareness is necessary to help combat a disease that affects 1 in 8 women in their lifetime. In North Carolina, breast cancer has made its mark on Wilson County. The latest data released by the N.C. Central Cancer Registry shows that Wilson County is 27th in the state for breast cancer incidences and 4th in the state for breast cancer mortality.
That is a staggering amount of women right here in our area who are not only being diagnosed with breast cancer but are not surviving the fight against it. Without treatment or with delayed treatment, breast cancer is one of the most deadly forms of cancer, second only to lung cancer. Early detection is key in fighting breast cancer. If caught early, treatments are often more effective, and many patients go on to live long and healthy lives. While there are many methods for early detection, the most
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ultrasound, or MRI to take a closer look at any changes you may have discovered. In some cases, a biopsy will also be performed. While these tests can sometimes be somewhat invasive, they are necessary for detection and to help plan a course of treatment should the results show that cancer cells are presThe Super Swing golf tournament was the ent. Treatment plans for original fundraiser started by the group breast cancer will now known as The Pink Ladies. Held in vary based on each the spring of each year at Wilson Country patient, the severity Club, it includes a ladies golf tournament, of their case, and the type of breast cancer a mens golf tournament, tennis present, among other tournament and a bridge tournament. factors. Treatment can range from chemotherapy to radiation to surgery. There are additional forms of treatment available as well. Your doctor will advise you on the correct treatment plan for your particular case. Breast cancer is often hereditary, and the gene that causes it can be passed from one generation to the next. If you are concerned about important is a monthly breast exam your risk of developing breast cancer, that you can perform yourself. Your there are genetic tests your doctor can doctor can walk you through the steps perform to assess your risk. and explain the changes you should be Women are not the only ones at risk looking for. for developing breast cancer. Men If you notice changes during this also have a 1 in 1,000 chance of being self exam, you should have them diagnosed with invasive breast canevaluated by your doctor. Many times, cer in their lifetime. This equates to changes and symptoms are caused roughly 2,360 new cases each year in by factors other than breast cancer. the U.S. Men should also perform a Cysts and benign tumors are often to monthly breast exam to check for blame. As a precaution, your doctor changes in the breast tissue. may schedule you for a mammogram, Testing for early detection and diag-
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• 1 in 8 U.S. women (12% of the population) will develop invasive breast cancer during her lifetime. • In 2014, it is estimated that approximately 232,670 new cases of invasive breast cancer are expected to be diagnosed. • An estimated 40,000 women are expected not to survive their fight with breast cancer in 2014. • For women in the U.S., breast cancer death rates are higher than those of any other cancer, with the exception of lung cancer. • As of 2014, there are more than 2.8 million women in the U.S. with a history of breast cancer. This includes women that have finished treatment or are currently receiving treatment. Source: breastcancer.org
nosis is sometimes not an option for some women who need it. Whether it is from lack of insurance or financial difficulties, some women are unable to afford the cost of testing or treat-
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Wilson Wellness
Pictured above are the Pink Lady Officers. Front Row L-R: Austin Williams (Junior Pink Lady), Pat Chesson, Anne Huitt O’Hara (vice president), Beth Rhyne (president), Teresa Parker (secretary), Lisa Skinner (past president), Samantha Nelms Middle Row L-R: Kiersten Chesson, Paige Chesson, Jamie Ellis, Pat Tarleton, Jo Ann Poythress, Carolyn Ridout Back Row L-R: Teresa Payne, Wanda Hinnant, Sydney Williford, Dee Robinson, Janell Watson, Lissa Hanson, Sandy Putman, Cec Hottovy, Elisabeth Farnsworth ment should it be necessary. One group in Wilson County has made it their mission to help these women by providing needed funds for testing, diagnosis, and in some cases, treatment. They call themselves The Pink Ladies and they’ve been around a while. In 2002, Inza Walston, a member of the Wilson Medical Center Foundation board, was diagnosed with breast cancer. Her diagnosis led her to found an endowment that would allow her to help other breast cancer patients. She set about finding a way to raise funds and awareness, and the first fundraiser for the endowment was created: Super Swing, a women’s golf tournament. The following year, a small task force
Recycle bins are still available and can be purchased by contacting the Foundation office at 252-399-8967.
was formed and Mothers Day Mammograms was born. This group of women raised money needed to provide free mammograms to women in Wilson County who would otherwise not be able to financially afford it. In 2004, the name of the group was changed to The Pink Ladies, and more than 80 volunteers and members were recruited. Also that year, the Super Swing fundraiser was expanded to offer a men’s golf tournament as well. Since the inception of the original endowment, the group has spent over $1 million dollars in cancer care, free mammograms, and medication to help aid women who would otherwise not be able to afford it. Much of this money has also been spent on raising awareness about breast cancer.
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To help aid in the fight against breast cancer,The Pink Ladies also provided $125,000 to help purchase a second digital mammography machine for doctors in Wilson County to utilize and hopefully increase the number of cases found by early detection and reduce the number of breast cancer deaths in Wilson and Wilson County. Currently, The Pink Ladies are in a partnership with the Wilson County Health Department. This partnership is allowing them to continue to provide the services that are so greatly needed in our area. The Pink Ladies participate in many fundraisers throughout the year so that they can continue to raise funds to provide screening and treatment to those in need in Wilson County. From the biggest fundraiser, Super Swing, to the pink trash cans and recycling bins you see all over town, The Pink Ladies are doing their part to help aid in the fight against breast cancer. They also have partnerships with local businesses and organizations to
help with their fundraising efforts. Recent events have included partnerships with the Wilson Tobs, Barton College athletics, and Chick-fil-A of Wilson. Without the help of the many members and volunteers, The Pink Ladies wouldn’t be able to achieve their goal of offering the services and support they have strived so hard to provide for those in our community that need it most.
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If you would like to get involved with The Pink Ladies and become a volunteer, you can contact Kathleen Gibson at the Healthcare Foundation of Wilson. She can be reached at 252-399-8967. Information for this story was provided by www.breastcancer.org.
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Pack a Healthier School Lunch By Bev Bennett | CTW Features
How to meet nutritional guidelines and keep your kids happy, too
The food your child brings to school may be what he wants to eat, but not necessarily what he needs for good health. That’s the finding of a recent study that peeked into the packed lunches and snacks of more than 600 Massachusetts third and fourth graders. Although some lunches were well balanced, less than a third met at least three of the five National School Lunch Program standards for vegetables, fruit, meat or meat alternative, a grain and milk, according to findings from the Growing Right: Eco-Friendly Eating and Nutrition(GREEN) Project Lunch Box Study. The study is among the first to evaluate what children bring to school for lunch and snack time. The food choices don’t mean indifference. “All parents want kids to eat healthfully,” says the study’s senior author Jeanne Goldberg, Ph.D., R.D., professor at the Friedman School of Nutrition Science and Policy at Tufts
University, Boston, Mass. However, parents may be short on time or on a tight budget, or they don’t want to pack items that won’t be eaten, according to Goldberg. She and other nutrition experts are concerned because more than 40 percent of U.S. school children bring lunches to school on a given day and could be falling short of some nutrition goals. (About 45 percent of children bring food for snack time and the selections have similar nutrition shortfalls.)
But regardless of the challenges it’s possible to pack a lunch that’s healthy, easy to prepare and appealing. Your child is more likely to be enthusiastic about the meal if he helps choose it, starting at the supermarket. “A family trip to the grocery store with nutrition in mind opens a world of opportunities for foods they will bring to school,” says Barton Seaver, director, Healthy and Sustainable Food Program, Center for Health and the Global Environment, Harvard School of Public Health. Pick up fruit, crunchy vegetables, whole-grain bread and something a little sweet for dessert, Seaver says. He recommends cucumber slices or raw green beans for the crunch everyone craves and dried apricots, raisins or fruit yogurt instead of a chocolate cupcake as a finish to the lunch.
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If your child can’t decide what he’d like in his lunch box ask what others are bringing. These are things your child might like to bring as well. “Pull it out of them. What did your friends bring that you’d like to try,” Goldberg says. Make lunches with your child, Seaver says. “Once children are engaged with making food, coming up with fun, maybe off-the-wall sandwiches or lunch combinations, then [you] make it fun,” he says. “If you’re opening your [lunch] box and see what you’ve been passively told to eat, it’s not much fun,” says Seaver, author of “National Geographic Kids Cookbook: A Year-Round Fun Food Adventure” (National Geographic Kids, 2014).
If your child is dealing with bread and filling that falls apart before the first bite, it’s no wonder the sandwich is a lunch-box leftover. But your child can master the art of the durable sandwich, according Seaver. Layering is the key. Pile on nutritious, colorful and flavorful foods, starting with dry ingredients, keeping the moist ones in the center. Spread bread with a tasty condiment. Instead of the usual margarine or mayonnaise, try hummus, Seaver says. “You’re getting rich, luxurious mouth feel. You’re also getting legumes,” he says. Add a layer of dry greens such as arugula, spinach or romaine lettuce
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before and after the main ingredient. These greens have “some personality” and act as a barrier between juicy foods, such as sliced tomatoes and the bread, according to Seaver. Moist foods, like the tomatoes or sliced cucumbers, go in the middle, next the main ingredient. Encouraging vegetable snacks is something for which your child’s teacher can be a role model, according to Goldberg. “If the kids are having snack and the teacher is as well, and the teacher is having carrot sticks or broccoli, the kids will be influenced,” she says. Perhaps instead of an apple for the teacher, your child can bring a bag of cut-up raw vegetables. © CTW Features
252-230-1704
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4 Tips to Pick the Perfect Pediatrician By Yuliva Nemyking | CTW Features
Guarding a child’s life and health can be a daunting task, but rarely more so than when choosing the right person for the job. That is why new parents should start looking for a pediatrician as soon as possible. The second or third trimester of a pregnancy is a good time to ask friends, family and neighbors about their recommendations for a physician, says Jennifer Shu, a pediatrician who practices in Atlanta, Ga. Ask obstetricians and nursery staff members
cians or even a nurse practitioner or physician’s assistant with relevant experience.
about who in the area has a good reputation. Alternatively, parents can look for family practice physi-
1. The first thing parents should check is a doctor’s credentials. “They should be certified by the American Board of Pediatrics,” says David Hill, a pediatrician from Wilmington, N.C. “If they aren’t board certified, a lot of us would say it’s a red flag.” 2. A visit to the practice would allow families to vet the person
EASTERN CAROLINA PEDIATRICS, P.A. 1702 Medical Park Dr., Wilson, NC 252-243-7944
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big care Leesa G. Lawrence, MD, Ketarah Robinson, MD, Susan H. Andersen, MD, Julia Watkins, NP, Dr. John Buck, MD, Mark Eldridge, PA, Christina Poythress, PA
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whom they will trust to take care of their child for, possibly, the next 21 years or so. “Everyone has their own personality, and some people have people they want or don’t want to work with,” Hill says. “See if this is someone you look forward to trusting with your children’s health.” And don’t worry about your toddler’s refusals to see the pediatrician. Children, especially younger ones, may take some time to adjust to a doctor, so some complaining is normal. However, if an appointment leaves unanswered questions, or the pediatrician doesn’t address concerns, it may be time to look for a new one, Shu says. 3. Location is also important. Although the hospital will have someone on staff to take care of your newborn until you leave, afterward, it might be frustrating to have to drive for a long time for every doctor’s appointment if the hospital is far away. Even the layout of the practice plays a role. If an office doesn’t separate ill patients from healthy ones coming in for an immunization or check up it may endanger the healthy children. The practice would be especially hazardous for children two months old or younger, who have yet to build up their immune systems, Shu says. 4. The pediatrician’s schedule must also accommodate relevant living situations. Parents who work set hours may want to search for offices with extended evening and weekend openings. “You will want to know how children get seen when there’s an acute illness,” Hill says. “If your child is sick at 4:30 p.m. on a Friday, what do we do about that?” Most clinics have a nurse or doctor on call for after-hours emergencies, although some may refer non-emergency concerns to voicemail, or connect parents with other doctors in the area. © CTW Features
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Tummy Troubles
By Matthew M.F. Miller | CTW Features
Know your digestive issues to find the best path to upset-free living
Stomach upset can be caused by anything from stress to spice to seeds, and knowing the underlying reasons can help get your insides back on-track for optimal health. According to the National Digestive Diseases Information Clearinghouse, Bethesda, Md., 60-70 million Americans suffer from some form of digestive disease, with gallstones, acid reflux, lactose intolerance and irritable bowel syndrome being a few of the most prevalent. Try this five-pronged approach from Baylor University Medical Center to help diagnose and treat your illness: 1. Identify Symptoms “The symptoms experienced depend on the type of disorder, but the most common symptom is abdominal discomfort, including pain,” says C. Richard Boland, M.D., chief of gastroenterology on the medical staff at Baylor University Medical Center at Dallas. Other common symptoms include nausea, bloating, constipation, diarrhea, heartburn or blood in the stools. All persistent symptoms should be reported to your doctor. 2. Get a Diagnosis Digestive disorders can be difficult to diagnose as most aren’t detectable by blood or imaging tests. “Some di-
gestive disorders, like irritable bowel syndrome [IBS] for example, are diagnosed by exclusion,” Dr. Boland says. In other words, IBS is diagnosed when all other disorders have been ruled out. 3. Talk to Your Doctor Because diagnosis of digestive disorders often relies on symptoms and patient history, it’s important to be open with your physician. Keeping a journal of eating habits and symptoms can help him or her determine whether you have IBS, gastroesophageal reflux disease, ulcers, lactose intolerance, celiac disease or another disorder. “It might be hard to know exactly what it is you’re eating,” Dr. Boland says. “So keeping a diary can be helpful. And also note if you smoke or drink.”
4. Change Your Life Once you have an idea what foods and behaviors might be causing your symptoms, you can reduce them by modifying your eating habits. For instance, if you get indigestion after eating pizza late at night, consider enjoying a less-greasy dinner earlier in the evening. Or, if you only get bellyaches after eating cereal with milk, you may be lactose intolerant and might need to take an over-the-counter pill when eating dairy products or, better yet, avoid dairy altogether. 5. Get Help Of course, not all digestive disorders can be remedied by watching what you eat and when. “In fact, while food is the first thing we think of with digestive disorders, not all of them relate to food,” Dr. Boland says. But that doesn’t mean they aren’t treatable. A wide variety of prescription medications, natural remedies, stress reducers and, in some cases, surgery, are available to alleviate symptoms. © CTW Features
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Out the Cupboard, CClean Eat Like a Queen By Bev Bennett | CTW Features
Canned products may deteriorate in quality over time, producing food with an undesirable mushy texture. Worse yet, canned food may spoil and have to be discarded. To prevent the waste, celebrate clean-the-cupboard day once a month. Dig into the back of the cupboard where the mystery ingredients lurk and pull out the fixings for dinner. Maybe an old favorite, such as black beans or canned corn, will inspire you or maybe you’ll find an ingredient you purchased and wanted to try but put aside for a more convenient time. But before you start cooking, check that the product you’re using is safe. Discard any can that’s bulging or leaking. Do not taste the food. Look for a date on the label. It may say “use by” or “best quality if used by.” Some products have codes instead of dates indicating when the food was processed. You can sometimes check the code on a food company’s Web site. Most canned vegetables should last for a year in a cool, dry spot. (In the future, mark each item with the date you purchased it and practice the first in, first out rule.) Try this recipe that uses a lot of things you probably have in your cupboard or pantry. Beef, beans, vegetables and flavor. It’s all here in an entrée that takes less than 30 minutes from start to table.
Spicy Beef and Bean Stew 1 tablespoon vegetable oil 1 small garlic clove, minced 1 small onion, chopped 8 ounces ground beef 1 (15-ounce) can black beans, rinsed and drained 2 cups frozen, sliced okra 1(14.5-ounce) diced tomatoes, nosalt added 1/2 teaspoon salt 1/4 teaspoon chili powder 1/4 teaspoon pepper Cornbread, optional Heat oil in large skillet. Add garlic and onion and cook over medium heat 3 minutes or until tender. Add ground beef. Cook over medium heat 2 to 3 minutes, breaking into small
chunks. Pour off fat. Stir in beans, unthawed okra, tomatoes, salt, chili powder and pepper. Cook over low heat 10 minutes or until okra is hot and flavors are blended. Serve with cornbread. Makes 4 (about 1 cup) servings. Each serving (without cornbread) has: 260 calories; 9 grams total fat; 17 grams protein; 27 grams carbohydrates; 33 milligrams cholesterol; 365 milligrams sodium and 8.5 grams dietary fiber. © CTW Features
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So Many Meals, So Little Time
By Bev Bennett | CTW Features
Even though switching from the traditional three meals to six mini meals a day may seem appealing, putting it into practice can be challenging, say health experts. “I would argue against snacking because the more opportunities I have to put food in my mouth the more opportunities I have to make mistakes,” says Jill Kanaley, PhD., nutrition and exercise physiology expert.
For a healthful weight loss diet, you need to reduce the number of calories you consume each day, while including fruits, vegetables and whole grains along with dairy and protein foods in your meals. Say you’re limiting yourself to 1,200 calories a day. Getting all the food groups into each meal is easier when you’re consuming three 400-calorie meals. It’s hard to keep track of the
foods you should be eating when you’re juggling six 200-calorie meals, according to Jennifer McDaniel, MS, registered dietitian nutritionist, spokesperson for the Academy of Nutrition and Dietetics. Here’s an example of a day’s menus, broken into three and six meals each for a total of 1,200 calories.
THE 3-MEAL DAY
1 cup fat-free milk
LUNCH Sandwich with 2 ounces packaged reduced-sodium turkey breast meat topped with mustard, baby spinach leaves, sliced tomato on 2 slices whole-grain bread
1 small apple, cut into segments, spread with 2 teaspoons peanut butter
1 carton fat-free plain Greek-style yogurt flavored with minced chives with broccoli for dipping
DINNER Minestrone soup with garbanzo beans, macaroni, green beans, tomatoes, onion, carrots, celery and reduced-sodium chicken broth, topped with 1 tablespoon shredded Parmesan cheese
THE 6-MEAL DAY
DINNER Minestrone soup with garbanzo beans, macaroni, green beans, tomatoes, onion, carrots, celery and reduced-sodium chicken broth, topped with 1 tablespoon shredded Parmesan cheese
BREAKFAST 1 cup bran flakes breakfast cereal
MINI BREAKFAST 1 cup bran flakes breakfast cereal 1/2 cup fat-free milk MID-MORNING SNACK 1 small apple, cut into segments, spread with 2 teaspoons peanut butter MINI LUNCH 2 ounces packaged reduced-sodium sliced turkey breast packed in a small whole-wheat pita bread with a handful of baby spinach leaves and mustard 1/2 cup fat-free milk MID-AFTERNOON SNACK 1 carton fat-free plain Greek-style yogurt flavored with minced chives with broccoli florets for dipping 2 or 3 whole-wheat crackers
LATE-NIGHT SNACK 1 cup strawberries topped with 1/3 cup part skim milk ricotta cheese and 1 tablespoon sliced almonds
1 cup sliced strawberries Latte made with fat-free milk
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Hobby for Better Health
By Lindsey Romain | CTW Features Studies show that hobbies aren’t just great for temporary anxiety relief; they have long-lasting and preventative results. According to the Journal of New England Medicine, people who play puzzle games and read have less memory loss when they get older. Brain stimulation and stress relief also can prevent Alzheimer’s disease, especially in women. “A really good hobby totally absorbs us,” says Gail McMeekin, a career consultant who specializes in stress relief and author of “The Power of Positive Choices: Adding and Subtracting Your Way to a Great Life.” (Conari Press, 2001) “It also gives us something to look forward to and focus on.” That break from everyday woes is perfect for workaholics who juggle careers and family life. Cultivating a hobby makes that taxing load a little easier, as it carves out time for both a mental break and focuses on an activity the person loves, one that’s separate from office and parental duties. “It’s very sad when I see clients who have been laid off reveal that work was the center of their lives and they have no hobbies or networks to turn to for support,” McMeekin says. Hobbies especially are relevant in today’s unstable economy, when layoffs and job uncertainty are on everyone’s mind. In addition to providing a creative outlet for the work stressed, they can, in some cases, be backup careers. “Recreation is really re-creation and gives us rest and a fresh perspective,” says McMeekin, who notes that lots of creative ideas emerge when people take a break and listen to their intuition. Danielle DiPirro, blogger at PositivelyPresent.com and author of “Stay Positive: Daily Reminders from Positively Present” (lulu.com, 2013) made her blogging hobby a career a few years ago, and in the meantime found a hobby she never expected to get into: graphic design. “Having a hobby, especially a creative one, has positively impacted not only
my work life, but my personal life as well,” DiPirro says. The trick, she says, is to find out where you’re spending time doing things that aren’t fulfilling to you – like mindlessly watching TV or saying yes to invitations you’d rather decline – and taking that time to do something you love instead. “Learn to be an expert public speaker so you can give better presentations at work; start scrap booking with your kids so you can spend time with them and be creative; become a foodie by going on dates with your spouse,” DiPirro offers. Many people also develop fitnessrelated hobbies, which apart from just being spiritually fulfilling are beneficial to physical health as well. A study published in April in the JAMA Internal Medicine found that a combination of light exercise and mental stimulation keep seniors mentally sharp. That exercise component can come from little things – like jogging while catching up on podcasts, walking to the library for books or biking to art class
– and can, in the process, relax joints, improve muscle control and dexterity and burn calories. McMeekin also suggests developing a hobby that promotes socialization with friends and peers, as connections start dwindling when responsibility calls. “This is an opportunity to become part of a powerful support system, which is important for emotional well-being,” McMeekin says. At the very least, it’s a good way to gossip with a golf buddy while walking the course and forgetting a long day at work. © CTW Features
VOTE NOVEMBER 4, 2014
Glenn Blackwell Republican Candidate District 5’s Wilson County Commissioner As County Commissioner I would... • Return the county’s Economic Development Council (EDC) funding back to a 50/50 City/County match to avoid the funding cuts that have occurred over the last four years. -Since 2011 the county has fallen short $114,000 on its commitment to EDC, which reduces the revenue that funds public education, teacher salary, necessary public service and non-profit organizations that serve the citizens of Wilson County. - Why is EDC Important? For every $1 investment in the EDC the county receives a $1.80 return on investment to supplement teacher pay, fund education, services & capital projects. This investment is critical for creating new jobs, retention and expansion of existing jobs. • Facilitate improved dialogue with Board of Education & Superintendent -Currently the commissioners do not meet with the board of education & only meet with the superintendent during the budget presentation . We need to meet on a regular basis to ensure we have a better understanding of the school systems needs and how we can better assist in meeting those needs. • Implement a Capital Improvement plan of action that addresses the $42 million plus in capital improvement needs that have been requested for your schools, facilities and community college. -My opponent, who chairs the Capital Improvement Committee, has stated publicly “We do not have - have never had a capital improvement plan for the county, a long range plan.” This is alarming. Continuing not to address the needs with a plan will only increase the burden to tax payers.
“I feel strongly my work ethic, proven leadership and ability to work effectively with others, will benefit Wilson County if I am elected.” Paid for by the Committee to Elect Glenn Blackwell for County Commissioner
� www.blackwellwcc.com
Committee to elect Glenn Blackwell