Be a healthier you
W I N T E R 2 01 6
Energize!
ways to give yourself a winter makeover
steps to a weatherproof workout
plus: NEW REASONS TO MIND YOUR MIDDLE
| THIS YEAR, NO FLU FOR YOU!
HEALTH TIPS
T
o see into the future of your health, look at your waist. Some research indicates that waist circumference can predict possible health risks better than your BMI (body mass index). The reason: Abdominal fat is linked to cardiovascular disease and type 2 diabetes, and a change in BMI may not accurately reflect an increase or decrease in fat concentrated around the waist. Karen Barnett Sparks, RNC, Baptist Health Louisville weightloss program coordinator, said that while BMI is still used to
GUT CHECK qualify a patient for weight-loss surgery, “I know some healthcare professionals feel that the waist measurement can be a better indicator of risk for other diseases.” Sparks said a waist measurement test is often offered at Baptist Health’s health fairs. According to the National Heart, Lung, and Blood Institute, for women, a waist circumference of more than 35 inches indicates an increased risk; for men, this number is 40 inches. High risk? It’s time to move that body. If you have trouble getting
to the gym on a regular basis, Sparks said to try to fit short bouts of exercise into your day, even just 10 minutes at a time. “If nothing else, getting up and walking during every commercial break of the hour program you’re watching can give you 25 minutes or so of exercise.” If you’re unable to walk, try strength training exercises like curls or deadlifts.
FREE SEMINAR
Want to know more about your weight-loss surgery options at Baptist Health? Get your questions answered at a free seminar. For dates and times in Louisville and La Grange, visit BaptistHealthWeightLoss.com.
FIGHT THAT FLU! Getting the flu doesn’t have to be an annual rite of passage. Baptist Health Medical Group’s Anna Hart, MD, infectious diseases, shares her top ways to prevent the flu this winter: 1. Treat every surface with suspicion. “Flu is spread through droplets when an infected person coughs, sneezes or even talks,” said Dr. Hart. These droplets, containing the virus, can live on hard surfaces 24 to 48 hours, and up to 72 hours when those surfaces are wet. Frequent hand-washing is key to preventing the spread of the flu, said Dr. Hart. “The best way to wash your hands is with soap and water. If that is not available, hand sanitizers that contain at least 60 percent alcohol are acceptable.”
3. Don’t be afraid of a little shot. “The best way to prevent the flu is by getting a flu vaccine,” said Dr. Hart. “Each year, scientists review the strains that are circulating and come up with a vaccine based on what strains they think will be most prevalent.” Anyone 6 months old and up can get the vaccine. Talk to your doctor about options if you aren’t feeling well, are immunocompromised or if you’ve had an adverse reaction to the vaccine.
2 BAPTIST HEALTH
COVER: PAUL BURNS/GETTY IMAGES; THINKSTOCK (2)
2. Keep your sniffles on the couch. This is good news for people who need a day off, bad news for workaholics. You can spread the flu for five to seven days after becoming sick and, unfortunately, a day before symptoms appear. If you’re sick, stay home.
HEALTH TIPS
SWEET SWAP
MIDWINTER MOODS
Whether it’s a Valentine’s Day treat or just your Saturday night dessert ritual, small changes can make your indulgences healthier. Try these three sweet swaps.
When winter comes blustering in, it can do a number on your mood. A shortage of sunshine can lead to some serious winter blues and even seasonal affective disorder, or SAD, a type of mild to moderate depression that affects roughly 6 percent of the population (northern states have higher rates). Those with this type of depression may notice irritability, loss of interest, fatigue, increased carbohydrate cravings and weight changes. On the bright side, SAD is treatable. Here are three options to discuss with your doctor: • LIGHT THERAPY is what it sounds like. Those experiencing SAD might find relief by spending at least 30 minutes a day in front of a light box, which mimics intense sunlight. It’s often the first treatment option. • ANTIDEPRESSANTS may be used in conjunction with light therapy or on their own. • Some people find that PSYCHOTHERAPY alone or alongside medication and light therapy provides relief.
HAPPY MEALS
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Go light on the coffee and stock up on popcorn to stave off SAD. Learn more about foods that fight winter depression at BaptistHealthforYou.com.
Instead Of
Eat
Because
Milk chocolate
Dark chocolate
The phytochemicals found in dark chocolate may help prevent heart disease. It’s a win-win.
Banana split
Frozen yogurt with fruit
You’ll cut the calories and fat, and still get fiber and antioxidants. Just watch that portion size.
Cupcake
Strawberry shortcake
These berries are packed with vitamin C. Plus they offer potassium, manganese and folate (a B vitamin). Choose angel food cake over pound cake.
CAN COLD BURN FAT? Possibly. One study found that what happens in your muscles when you shiver is similar to what happens when you exercise. When you shake and shudder because of that icy blast of air, your body releases a hormone (irisin) that fi res up your brown fat — the kind responsible for torching calories. Still, the answer to the obesity epidemic probably isn’t weekly polar bear plunges. For now, the smart way to lose weight is that old tried-and-true formula: healthy diet + exercise.
Flourish WINTER 2016 3
T.S. Eliot said that April is the cruelest month, but we beg to differ. January, February and March are the true doozies. Time to put down the TV clicker and give yourself a winter makeover.
THE GREAT WINTER
MAKEO A
fter the fun of the holidays, winter can really get to you. Cold weather, dark days and the neighbor who refuses to remove the plastic reindeer from his front yard create a perfect storm of winter doldrums. We’re here to help with 11 simple (honest!) ways to keep energized until the first daffodils of spring.
MAKE OVER YOUR DIET
Downsize the mac ’n’ cheese. The refined carbohydrates found in pasta, potatoes and bread — foods you crave in the winter — supply only a temporary sugar high. And long term, those calories will pack on the pounds. Make mac ’n’ cheese a side dish and fill most of your plate with leafy salads and veggies. (Mmm, cumin-roasted carrots.)
Power up with poultry. Proteins — found in meats, seafood, eggs, beans — help you feel full and lose weight, and even fight the blahs as they trigger the release of chemicals that improve alertness. The trick is to get at least 25 to 30 grams of lean protein per meal to fill you up and keep you from guzzling carbs. Meet some friendly fats. The omega-3 fatty acids in whole foods such as salmon, halibut, tuna, eggs, flaxseed and walnuts fight the kinds of inflammation linked to depression. Salmon crusted in walnut pesto? Perfection. Drink up. Water, that is. Fatigue and sluggishness are two signs of dehydration, which isn’t just a summertime issue. In the winter you’re less likely to notice that you’re low on fluids.
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power eating
Eating for energy can be a good thing. Kick it up a notch with recipes at BaptistHealthforYou.com.
VER
ENERGY CHEATS
When the midafternoon drowsies kick in, energy pills and double-shot espressos may sound tempting, but are they safe? Vincent Lang, MD, family medicine physician with Baptist Health Medical Group in Middletown, breaks it down:
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MAKE OVER YOUR WORKOUT
March! If the last time you were physically active was high school gym class, this one’s for you. As little as 10 minutes of exercise can help lift your mood and improve energy. Put on some music and march around the house; find Beyoncé on YouTube and mimic her moves.
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Take it outside, part 1. A blast of cold air can be invigorating. Layer up — start with a moisturewicking material next to your skin; if you’re out after dark, outer layers should be reflective — and run around the block. Bonus: Working out in the cold burns extra calories (yes!). Dim the lights. Breathe. Meditation or prayer can improve immunity, spike energy and lower stress. Studies have shown meditation actually remodels gray matter in areas of the brain responsible for learning, memory and compassion. Start with as little as 10 to 15 minutes a day; check out the Sattva app for beginner tips (free on iTunes).
MAKE OVER YOUR LIFESTYLE
SNOW ANGEL: PAUL BURNS/GETTY IMAGES; THINKSTOCK (3)
Take it outside, part 2. In some people, reduced daylight hours trigger seasonal affective disorder (see “Midwinter Moods,” page 3). Spending time outside can help, and sunlight prompts the production of vitamin D, low levels of which have been linked with mood disorders. Hit the stacks. Self-improvement books, podcasts and websites are no joke. They’re just as beneficial for people with severe depression as they are for the more moderately depressed. Yahtzee! Plan a game night, host a potluck or just gather everyone for a movie and hot chocolate. People who have strong social connections tend to live longer and are happier than those who are more isolated. Catch your zzz’s. Those 5 p.m. sunsets trigger an earlier release of melatonin, the hormone that tells you it’s time for bed. Set yourself up for sleep success by exercising regularly, limiting alcohol (too much disrupts slumber) and shutting down your phone or tablet at least an hour before bed (blue light from digital screens can keep you awake).
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CAFFEINE Be it coffee, soft drinks or chocolate, “caffeine is the most widely used pharmacologically active substance in the world,” said Dr. Lang. While a little caffeine increases alertness (and can be beneficial), overdoing it can also cause anxiety, impair motor skills and even induce panic attacks. ENERGY PILLS AND DRINKS Energy drinks get their “energy” from caffeine, said Dr. Lang, so the same effects will occur here as with multiple cups of coffee. But many also include supplements that have not been studied or approved by the Food and Drug Administration. PRESCRIPTION STIMULANTS Typically used to treat adult ADHD, drugs like Adderall and Ritalin can increase dopamine levels in the brain, said Dr. Lang, which may induce a feeling of euphoria when these drugs are taken non-medically. “Stimulants also constrict blood vessels and increase blood glucose levels and should not be used routinely for feeling energized.” The safest way to have more energy: “Eat healthy,” recommended the doctor, “including carbohydrates, to maintain a BMI between 24 and 27. Drink plenty of fluids, exercise regularly and get good sleep.”
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WINTER 2016
winterize your
workout
A 4-step plan to keep focused on fitness despite the cold
W
inter can sometimes try to sabotage your best intentions. Planning on a morning jog? Winter says stay under the covers. Trying to eat healthy? Winter says steaming bowls of pasta are a better call. Hibernating in a pasta cocoon isn’t going to get you any closer to your fitness goals. Come spring, that sweatshirt will have to come off, so you might as well get ready.
indoor sports
If you want to take your workout inside, check out the land or water sports schedule at Baptist Health/Milestone Wellness Center: BaptistMilestone.com
STEP 1
STEP 2
STEP 3
STEP 4
MOTIVATE YOURSELF
TALK TO YOUR DOC
GET PREPPED
PICK YOUR WORKOUT
“Just like any day when exercise can seem like a burden, it’s always good to have a goal or a purpose in mind,” said Mark Puckett, MD, family and sports medicine physician with Baptist Health Medical Group Sports Medicine. Keep focused on the reason you’re exercising. “Remember the target, whether it’s your marathon time or getting your cholesterol under control.”
Make sure to get the go-ahead from your primary care doctor before starting any exercise program. This is especially important if you have asthma, heart problems or Raynaud’s disease — a rare condition that limits blood circulation to extremities (primarily fingers and toes) in response to cold or stress, and that can cause tissue damage.
“Cold weather does not have to keep you from exercise,” said Dr. Puckett. Just make sure you dress in layers when heading outdoors. Three layers, to be exact: 1. An inner polyester fabric layer to wick moisture away from the body. Avoid cotton. 2. Next, a middle insulating layer — polyester for mild days or a fleece or wool blend for colder days. 3. Finally, an outer protective shell for water and wind resistance. Avoid tight layers, which can trap heat within them. “Be aware that it is possible to still overheat when it’s frigid outside, if you overdress,” Dr. Puckett said. Also, don’t forget skin care, such as lip balm and a lotion with SPF — you can still be sunburned in the winter, warned the doctor. Finally, energy expenditure is generally higher in cooler weather, so plan for extra fluid and calorie intake.
You can combine workout time and family time by going skiing, ice-skating or sledding. The American Heart Association recommends 30 minutes a day of vigorous exercise (anything that gets your heart pumping harder than it does when you’re on a casual walk) five times a week, but there are no requirements about what activities that exercise has to include. Prefer to stay warm? “Use the cold weather as a time to mix it up,” said Dr. Puckett. “Bodies respond well to a variety of exercises that stimulate different muscle groups. So instead of running, you could consider swimming, spinning or weightlifting to get in a different type of workout.”
THINKSTOCK
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You can take your workout outside even when it’s chilly. Running is a great winter exercise, as long as you layer appropriately. Just skip the days when sidewalks are iced over.
IN SEASON
STEW ON THIS Kentuckians are passionate about their burgoo recipes. Try this version at your next winter get-together
HOLLY A. HEYSER/PHOTO.HOLLYHEYSER.COM
A
cozy fire, a pair of warm boots and a hearty stew are must-haves for any Kentucky winter. Every part of the country has its go-to stew (chowder in New England, gumbo in New Orleans); for us it’s burgoo. Depending on the cook, the dish might contain beef, veal, mutton, chicken, rabbit, pork — or a combination. Every Burgoo should cook for region seems to have its hours to allow the meat own take on what makes to become tender, the good burgoo, so don’t be flavors to meld and afraid to get creative. Try the stew to thicken. this version with pork Start early! and beef and spice it up to your heart’s content.
TIP
Burgoo Serves: 8 to 10 | Calories per serving: 393 to 491
2 Tbsp. vegetable oil 2 lbs. pork tenderloin (cut into large pieces) 2 lbs. stew beef (cut into large chunks if it’s not already) 1 medium onion, chopped
MAKE IT HEALTHY Substitute chicken breasts or thighs for the beef to cut saturated fat. (At Step 4, remove chicken bones and tear meat into small pieces.)
3 cloves garlic, thinly sliced 1 green pepper, chopped 1 carrot, chopped 1 c. okra, chopped ¼ head white or green cabbage, chopped 2 ribs celery, chopped 2 c. beef broth 2 c. vegetable broth 1 14-oz. can crushed tomatoes
MAKE IT HEALTHIER Use sweet potatoes instead of regular potatoes to add vitamins A and C, calcium and more fiber and to reduce the calories.
4–5 new potatoes (or 1 large potato), cut into chunks 1 c. canned or frozen lima beans 1 bag frozen corn (approx. 10 oz.) 2–3 Tbsp. Worcestershire sauce Salt and pepper for seasoning Hot sauce to taste 1. Season meat with salt and pepper. Add oil to a large stew pot and heat to medium high. Brown meat on each side; remove. 2. Add onion to pan and sauté four to five minutes, adding garlic toward the end. Toss in green pepper, carrot, okra, cabbage and celery and cook for an additional four to five minutes.
3. Return meat to pot with vegetables; add broths and tomatoes. Simmer covered for two hours. 4. Remove meat and cut into bite-sized pieces. Return meat to pot. 5. Add potatoes and cook for 45 minutes. 6. During the last 10 minutes of cooking, stir in lima beans and corn. Taste and season as necessary. Serve with bread.
smart and savory
Looking for a vegetarian alternative to warm your insides on a cold day? Go to BaptistHealthforYou.com for recipes. Flourish WINTER 2016 7
Nonprofit Org US Postage PAID Columbus WI Permit No. 62
4000 Kresge Way Louisville, KY 40207
CONNECT WITH US: BaptistHealthLouisville.com • BaptistHealthLaGrange.com
FEATURED IN THIS ISSUE
NEED A DOCTOR? Call 502.897.8131. Karen Barnett Sparks, RNC weight-loss program page 2
Anna Hart, MD infectious diseases
Vincent Lang, MD family medicine
page 2
page 5
Mark Puckett, MD family and sports medicine page 6
Mark Your Calendars WEIGHT-LOSS — SURGERY
LIVING BEYOND LYMPHOMA
Physician-led weightloss surgery seminars. Details and to register: BaptistHealthLouisville. com or 502.897.8131
For lymphoma survivors and their caregivers Details: 502.897.1166
Saturday, March 16 11 a.m.–2 p.m. The Olmsted, 3701 Frankfort Ave., Louisville
JOINT REPLACEMENT CLASS
Fashion show and brunch buffet to benefit women's care at Baptist Health. $75 each or two for $140. Details and tickets: PearlsAndPumps.org
Evening and weekend sessions Baptist Health Louisville and Baptist Health La Grange
Second Tuesday monthly 6–7:30 p.m. Charles and Mimi Osborn Cancer Center, Suite 100, 4003 Kresge Way
WEIGHT-LOSS — SUPPORT
Third Thursday monthly from 6–7 p.m., Baptist Health Louisville Education Center Details: 502.897.8264
STROKE CLUB
Third Thursday monthly 1–3 p.m. Baptist Health Louisville Education Center, 4000 Kresge Way For those who have experienced a stroke, and their loved ones. Details: BaptistHealthKentucky. com or 502.896.7441
REIKI THERAPY
SAFE SITTER CLASSES
Baptist Health Louisville Education Center, 4000 Kresge Way Youths ages 11 to 14 learn basic child care skills. $75 fee Details and to register: 502.897.8131
Baptist Health La Grange, 1025 New Moody Lane
For those with scheduled or contemplated knee or hip replacement surgery. Details: 502.897.8131
PEARLS & PUMPS
STOP SMOKING CLASS
Day and evening sessions offered regularly. Baptist Health Louisville, 4000 Kresge Way Free five-week program with 30-minute sessions. Details and to register: BaptistHealthKentucky. com
Details, fee and schedule: 502.222.8563
Flourish is published three times a year by Baptist Health’s Marketing office. Designed and produced by MANIFEST LLC. Flourish makes every effort to ensure that the information it contains is medically accurate and up-to-date. All material is for informational purposes and is intended to complement, not substitute for, the advice of your physician. Before trying any medical treatment or changing your present routine or program, consult with your physician, who can discuss your individual needs, symptoms and treatment. For more information, contact Julie Garrison, Regional Marketing and Public Relations manager, at Julie.Garrison@BHSI.com or Baptist Health, 4000 Kresge Way, Louisville, KY, 40207.
THINKSTOCK (2)
By appointment for cancer patients and caregivers. Charles and Mimi Osborn Cancer Center, 4003 Kresge Way
For 60 minutes, a Reiki Master will work to bring your body into a state of healing. Details: 502.896.3009
Monthly, day and evening classes Baptist Health Louisville
4000 Kresge Way