June 2014 Your Health Today
Health news and tips from St. Anthony's Medical Center, St. Louis, Missouri.
YOUR HEALTH JUNE 2014 Safe at HOME PAGE 6 Cardiac staff helps umpire Jeff Cole beat a life-threatening condition. YOUR HEALTH today June COVER STORY 2014 David Morton, M.D. St. Anthony’s: Leading the way in cardiac care Dear members of the St. Anthony’s community, AROUND ST. ANTHONY’S In Online 4 Check At Urgent Cares Online check-in is a great option when you need a doctor – but not immediately. 8 10 6 Safe At Home FEATURE STORIES Jeff Cole is calling balls and strikes again after the cardiac team got him back to full strength. 8 Playing In Tune Patricia House has more energy and vitality after treatment for her atrial fibrillation. 10 Walking The Walk An active volunteer and dog mom can get around a lot easier now, thanks to a simple vein procedure. HEALTHY HABITS Off: Healthy 12 Cool Summer Drinks Beat the heat this summer with healthy smoothies, guilt-free lemonade and more. MOVE IT! 14 Aerobic Action Getting up and moving your muscles can provide a host of healthy benefits. 12 2 | YOUR HEALTH TODAY | JUNE 2014 W Web Extras Articles with this icon have more information on our website. With her permission, I want to share with you the story of 79-year-old Patricia House. Patricia is a spry woman who lost energy and began to feel awful when her heart started to beat irregularly. She was diagnosed with atrial fibrillation. Patricia was the first patient in the state of Missouri to undergo a procedure using a new catheter, the first approved by the FDA, that will change the way doctors treat patients like her. The procedure was done by Dr. Greg Botteron at St. Anthony’s Medical Center. You can read more about her story on page 8. Patricia’s story is just one example of St. Anthony’s premier cardiology services. Our heart care begins in the community, where six EMS agencies or ambulance districts and a 911 center are under the medical direction of St. Anthony’s. We have a 13-member group practice and an acclaimed cardiac surgery team, the Heart Specialty Associates, on the St. Anthony’s Medical Center campus. As a recognized leader in cardiac care, St. Anthony’s Lewis Rice Heart Evaluation and Rapid Treatment (HEART) Unit, the only one of its kind in the St. Louis area, provides outpatient care for patients with non-life-threatening heart issues, allowing them to undergo the tests they need without being admitted to the hospital. All of these services come together in our state-of-the-art John K. Pruellage Heart & Vascular Center, which centralizes outpatient access to leading cardiologists, cardiovascular surgeons and vascular surgeons in the St. Louis area, providing a comprehensive range of cardiac and peripheral vascular diagnostic tests and treatment procedures. At St. Anthony’s, our vision is simple: to provide the best heart care services in the country. We are honored by the trust you place in us as we carry out this mission. Sincerely, Go to stanthonysmedcenter.com and click on Your Health Today. David Morton, M.D. Office of the President Chief Medical Officer in good health Bug bite? Relief is in your pantry Pain, swelling, itching and redness are the hallmarks of a summer tradition: bites from flying insects. Fortunately, natural home remedies and repellents are as close as your kitchen. Cider vinegar and cornstarch, combined to make a thick paste and applied over the bite, help suck out venom and soothe the itch. A few drops of witch hazel also helps to relieve minor pain, and a paste of meat tenderizer and water has been shown to work in several studies, said Melissa Stein, D.O., Emergency Management Officer and urgent care physician with St. Anthony’s Medical Center. To ward off mosquitoes, in addition to the repellents containing the chemicals DEET and Picaridin, the Centers for Disease Control recommends lemon eucalyptus oil or tea tree oil, available at pharmacies and in commercial preparations. “For the oils, up to a 30 percent concentration mixed with water can be used, or three ounces of oil with seven ounces of water in a spray bottle,” Dr. Stein recommends. “Be sure to reapply every four hours. Also, wear lightweight long sleeves and pants to cover skin whenever possible.” Making sense of sunscreens: BEST BUDS: Turn down the sound SPF 30 is sufficient ASHA’s “Listen to Your Buds” safety campaign offers these tips to help protect kids’ hearing: • Keep the volume down – a good guide is half volume. • Limit listening time – give your hearing “quiet breaks” • Talk to your kids – discuss and model safe listening habits. Sunscreens with high sun protection factors, or SPFs, are only marginally superior to those with lower ratings. For example, an SPF 30 product blocks 97 percent of UVB rays, while an SPF 45 product blocks about 98 percent of rays. “That one percent really doesn’t make a whole lot of difference,” said Lawrence Wang, M.D., a dermatologist at St. Anthony’s. “For my patients, I recommend SPF 30 or above.” What is important, he said, is to reapply the sunscreen every hour and a half, or whenever one gets out of the water. And be sure to apply enough – for the whole body, one needs enough sunscreen to fill a shot glass. Cover all exposed areas, including ear tips. “I also recommend wearing hats, especially for men with thinning hair,” Dr. Wang said. E very day, thousands of young Americans use ear buds to connect to their favorite tunes on their smartphones or mp3 players. But they know not to listen too long, or turn up the sound too high, or their hearing will suffer, right? Not necessarily, reports the American Speech-Language-Hearing Association (ASHA). In an online poll conducted by ASHA, 75 percent of parents believe that teaching their children to use audio technology safely should be a top health priority. Yet, only 50 percent have discussed safe listening habits with their children. Source: ASHA.org | 3 around st. anthony’s Happy birthday to us! St. Louis and St. Anthony’s Medical Center mark milestones in 2014 T he City of St. Louis celebrates its 250th birthday this year. Thanks to many fan votes, St. Anthony’s has earned a four-foot-tall fiberglass cake as part of stl250’s “Cakeway to the West” celebration. St. Louis was just 135 years old when the old St. Anthony’s Hospital began its legacy of service to the community on April 18, 1900, at Grand Boulevard and Chippewa Street. During the great influenza epidemic in 1920, St. Anthony’s was among only four of 15 private hospitals in St. Louis that opened its doors to influenza patients. After St. Louis’ first polio epidemic struck in the summer of 1946, St. Anthony’s gained national recognition as the Midwest’s primary treatment center for polio victims. Today, the medical center provides a spectrum of specialties, including a transformed Emergency Department and groundbreaking cardiac services. “We do everything here that the university hospitals do, except pediatrics and transplants,” said longtime St. Anthony’s physician David Dobmeyer, M.D. “We would not be able to do this without the commitment and dedication of St. Anthony’s Medical Center and its exemplary staff of nurses and technologists.” Left: “Cakeway to the West” celebrates St. Louis’ 250th birthday with 250 fiberglass cakes placed across the region. St. Anthony’s was one of 50 locations chosen by popular vote, and our cake is located near the front entrance. The display is part public art, part history lesson and part scavenger hunt. Learn more at stl250.org Above: The old St. Anthony’s Hospital at Grand and Chippewa, in south St. Louis URGENT CARE UPDATE Online check-in now available For those occasions when you need to see a doctor – but not immediately – St. Anthony’s offers online check-in for patients of its four Urgent Care Centers, in Arnold, Crestwood (Big Bend), Fenton and Lemay. Just visit stanthonysmedcenter. com/urgentcare to select a convenient time and location. “We know there are times when patients need to come in right away, and we will always be there to treat walkin patients,” said Evelyn Young, M.D., Medical Director of the Urgent Cares. “Online check-in may be a great option when your primary care physician is not able to schedule you or you want to take advantage of some of our services, including vaccinations, blood tests and school, sports or work physicals.” stanthonysmedcenter.com/urgentcare 4 | YOUR HEALTH TODAY | JUNE 2014 ST. ANTHONY’S CHARITABLE FOUNDATION NEWS St. Anthony’s helps health care professionals get their start St. Anthony’s Charitable Foundation is helping to fund the education of future health care professionals with a $10,000 donation to Jefferson College, presented in March. The money will fund five $2,000 scholarships for students enrolled in the Allied Health Programs, including nursing, physical therapy, occupational therapy, respiratory therapy, radiologic technology or health information technology. “This donation represents the beginning of a community partnership between Jefferson College and St. Anthony’s,” said Patricia Ranzini, Executive Director of the St. Anthony’s Charitable Foundation. “We are both committed to improving the health of our residents by providing the most qualified health care workers, who live and work right here.” From left, Dr. Dena McCaffrey, Jefferson College Dean of Career & Technical Education; Tom Burke, Jefferson College Executive Director of Development; Dr. Ray Cummiskey, Jefferson College President; Joe Lipic Sr., St. Anthony’s Charitable Foundation Chairman of the Board; Patricia Ranzini, St. Anthony’s Charitable Foundation Executive Director; and Kenny Wilson, Jefferson College Director of Health Occupational Programs, come together to present the $10,000 check to fund scholarships for students in the Allied Health Programs. Emergency responders attend ‘school’ at Anthony House Anthony House – a building on St. Anthony’s campus that formerly housed a skilled nursing facility, psychiatric hospital and offices – is at the end of its useful life. The aging structure requires more than $10 million in renovations and infrastructure improvements and is planned for demolition this year. But from March to May, it served a final useful purpose: as a training facility for area emergency responders. The Federal Bureau of Investigation, National Geospatial-Intelligence Agency, St. Louis County Police, and numerous municipal police and fire departments could be found at Anthony House for training sessions, including active shooter scenarios. Many of St. Anthony’s employees also participated in the active shooter training. “We are always looking to train in the most realistic environment we can,” said Lt. Bob Wolf, commander of the S.W.A.T. unit of the Missouri Highway Patrol’s Troop C. “Thanks to St. Anthony’s; we appreciate the opportunity.” “ We are always looking to train in the most realistic environment we can.” – Lt. Bob Wolf | 5 heart failure clinic Safe Cardiac staff helps Jeff Cole beat a life-threatening condition eff Cole’s family history is full of ninety-year-olds, all with healthy hearts. So, when he encountered problems breathing after returning from a Florida vacation in September 2012, Jeff and his family doctor assumed the problem was bronchitis. Despite treatment, the symptoms didn’t go away. After administering an EKG, the doctor suggested Jeff travel by ambulance to an emergency room. Jeff, 60, drove himself to St. Anthony’s Emergency Department, where he was taken upstairs for an echocardiogram and, to his surprise, gained a cardiologist. He received good care during his stay, he said. “They checked me into the new cardiac floor – it’s really nice,” he said. Jeff, a patient in St. Anthony’s Heart Evaluation and Rapid Treatment (H.E.A.R.T.) Unit, was suffering from cardiomyopathy, or a weakening of the heart muscle, with congestive heart failure, said St. Anthony’s Cardiologist Charles Carey, M.D. His ejection fraction, or heart-pumping ability, was only 10 percent. The average normal heart has an ejection fraction of 60 percent. Statistically, one out of nine patients hospitalized with heart failure does not survive past 30 days, said Dr. Carey, Medical Director of the H.E.A.R.T. Unit. The only one of its kind in the region, the H.E.A.R.T. Unit provides efficient and thorough diagnosis and treatment in an outpatient, hotel-like setting. “Patients, in my opinion, need to know the seriousness of their condition, so they can be important team members in taking care of their health,” Dr. Carey said. “What I tell patients is, their prognosis is worse than most cancers if their heart failure is left untreated, about 25 to 30 percent one-year mortality.” J Jeff prepares to work behind the plate at a baseball game at John Burroughs School Heart failure: • Is the inability of the heart to pump enough blood to meet the body’s needs. • Affects nearly five million Americans. • Will kill one in every nine patients admitted to a hospital in the next 30 days. • Has no cure. Treatment is key. 6 | YOUR HEALTH TODAY | JUNE 2014 HEART FAILURE CLINIC: at Concentrated care HOME Jeff doesn’t – and didn’t then – look like a man with heart failure. “I’ve never hurt and never felt bad – just fatigue,” he recalled. “I could go out in the yard and piddle in the garden for 15 minutes and take a two-hour nap. Dr. Carey said I probably picked up a virus that attacked my heart. “Dr. Carey was always up-front with me, which I appreciated,” Jeff added. “I asked, ‘What are my chances if I do everything you ask?’ Eighty-five to 90 percent.” Jeff underwent an electrical cardioversion, or a shock to his heart to restore it to a normal rhythm. After a catheterization and stress test showed no blockages or heart attacks, Dr. Carey prescribed a regimen of medicines, including beta blockers, angiotensinconverting-enzyme (ACE) inhibitors and aldosterone antagonist. “Today, Jeff’s ejection fraction is in the range of 55 to 60 percent, which is normal,” Dr. Carey said. “His heart has become stronger, which eliminated the need for a special type of pacemaker called a defibrillator. His prognosis right now is very good.” Now retired, Jeff oversees work at his two family farms, serves as umpire for high school baseball and softball games, enjoys hunting and fishing, and travels with his wife of 30 years, Christine. “I take my medicine, go to the gym and use the treadmill, and watch my diet,” Jeff said. “I lost a little weight, and plan to do more. I consider myself really fortunate that my heart has improved.” A ccording to U.S. medical registries, only one in four patients with heart failure receives all of the evidence-based-guideline-recommended treatments. Most receive only one or two of the recommended treatments. “That’s comparable to a cancer patient receiving only half of the recommended chemo dose,” notes Charles Carey, M.D., Medical Director of St. Anthony’s Heart Specialty Associates’ outpatient Heart Failure Clinic. “The Heart Failure Clinic is designed to make sure patients get the maximum medical Lewis Rice Heart treatment studies recommend. It’s Evaluation and Rapid an evidence-based program that Treatment (HEART) Unit: acts as if the patient were on a medical trial.” St. Anthony’s has HEART in the St. Louis area Y The only one of its kind Y Provides St. Anthony’s Heart Failure Clinic FAST FACTS • More than enrolled 600 patients comprehensive, efficient care of outpatients with non-life-threatening heart issues seven days a week, with a nurse practitioner and nurses pleasant, hotel-like accommodations patients are monitored in private rooms YStaffed 24 hours a day, • Average patient increase in ejection fraction (heartpumping ability): 15 points • Average hospital readmission rate for Heart Failure Clinic patients: 3.3 percent • National average readmission rate for heart failure patients: 23 percent Y Ten-bed unit offers Y No waiting room; W Learn more: Call 314-ANTHONY (268-4669) or visit: stanthonysmedcenter.com | 7 cardiac ablation With relief from atrial fibrillation, Patricia House’s heart is Playing in P tune atricia House, 79, of St. Charles is an active, spry woman who enjoys playing with her grandchildren, gardening, and singing in the church choir. But when she noticed her heart was beating irregularly and she started feeling too weak to navigate the church’s long staircase, she knew something was wrong. House was diagnosed with atrial fibrillation, an irregular and often rapid heart rate that impedes blood flow to the body. Atrial fibrillation is the most common heart rhythm problem in the United States, said Gregory Botteron, M.D., Clinical Cardiac Electrophysiologist with St. Anthony’s Heart Specialty Associates. It affects three million Americans, and its incidence is on the rise due to an aging population and rising heart disease rates. “Being in atrial fibrillation can make you feel very bad and, more importantly, can cause blood clots to form in your heart, which leads to stroke,” noted Julie Milke, R.N., nurse assistant to Dr. Botteron. House recalled that the A-Fib kept her feeling worn out all the time. “My heart would not stay in rhythm. It’s no fun,” she said. Dr. Botteron specializes in therapy for atrial fibrillation, averaging about 350 ablation procedures each year. HOPE PATRICIA HOUSE “He gave me SYMPTO • • • • • • • MS for a better life...” Heart fluttering, beating hard or fast Shortness of breath Weakness or problems exercising Chest pain Dizziness or fainting Fatigue Confusion 8 | YOUR HEALTH TODAY | JUNE 2014 Untreated, atrial fibrillation often leads to stroke. St. Anthony’s has many state-of-the-art options for treatment of atrial fibrillation. At the A recognized leader in cardiac care, St. Anthony’s: HEART of it all • Is home to the John K. Pruellage Heart & Vascular Center for advanced heart care. • Was first in the region to offer a three-dimensional color heart mapping system with GPS technology, which enables doctors to perform cardiac ablation procedures with pinpoint accuracy. • Is home to the region’s only Heart Evaluation And Rapid Treatment (H.E.A.R.T.) Unit, which provides efficient and thorough treatment in a hotel-like setting for outpatients with non-life-threatening heart issues. • Is home to an acclaimed cardiac surgery team, the Heart Specialty Associates, with offices in Kirkwood and South County. Throughout his career, he has performed more than 1,000 ablation procedures to correct atrial fibrillation, and more than 3,500 ablations for heart rhythm problems, more than any other single cardiologist in the St. Louis area. “We take five catheters from the groin to inside the heart, where we eliminate the tissue that we believe is responsible for the atrial fibrillation,” Dr. Botteron explained of the outpatient procedure. “St. Anthony’s (home to the state-of-the-art Electrophysiology Lab) is the largest center in the region for this type of ablation; this is an area of expertise for us.” House was the first patient in Missouri to undergo a procedure using the THERMOCOOL® SMARTTOUCH® Catheter, which enables physicians to accurately control the amount of contact force applied to the heart wall during radiofrequency catheter ablation procedures. Providing doctors with the ability to apply this stable contact force during such procedures has been shown to improve patient outcomes. “This is the most exciting advancement in my field in the last 10 years,” Botteron said. Patricia is glad she underwent the procedure. “It turned out to be a fairly simple thing for me. The first few days I was a little sore,” she recalled, “but really, nothing painful.” Due to her newly restored vigor, House is singing in her church choir again – and singing the praises of Dr. Botteron. “He was very kind and caring,” she said. “He gave me hope for a better life, and that is definitely what I’m experiencing.” • Has as its Chief Medical Officer David Morton, M.D., a renowned cardiologist who draws patients from across the state. Dr. Botteron and St. Anthony’s: Leading the Way Gregory Botteron, M.D., was the first doctor in Missouri to perform a minimally invasive catheter ablation procedure using the THERMOCOOL® SMARTTOUCH® Catheter, the first catheter approved by the FDA to feature direct contact force technology for the treatment of patients with atrial fibrillation. St. Anthony’s was one of the first hospitals in the country to implant the Medtronic Reveal LINQ Insertable Cardiac Monitor System in a patient, just a week after the smallest implantable cardiac monitoring device available received approval from the FDA. Gregory Botteron, M.D. Clinical Cardiac Electrophysiologist Learn more: W Call 314-ANTHONY (268-4669) Watch an interview with Dr. Botteron: http://bit.ly/QBty61 | 9 vein services Walk R “After eight years of living with this, I’m just ecstatic!” RONDA SEELEY After her vein procedure, Ronda Seeley can again the County, didn’t know she was one of more than 30 million Americans who suffer from venous reflux disease. For eight years she suffered from an ulcer on her ankle that wouldn’t go away, and was referred unsuccessfully to wound treatment specialists, dermatologists and others. Ronda, a manager at a landscape materials company, enjoys helping others and is an active member of the Benevolence Team at Rooftop Community Church in Affton, working with the Churches on the Street STL Homeless Ministry in north St. Louis and the Affton Christian Food Pantry, among others. The ulcerous leg cramped her style: it would improve a little, then worsen. She tired of the pain and limping. “I had many a doc look at it – it was horrible,” recalled Ronda, 51. “When it flared up this last time, my doctor started to send me back to a wound specialist. I told her, ‘This time, we’re going to get this treated and fixed.’ She sent me to Dr. Dobmeyer.” It’s not uncommon for caregivers not to recognize the condition, said Cardiologist David Dobmeyer, M.D., FACC. Dr. Dobmeyer is President of St. Anthony’s Heart Specialty Associates, which sees an average of 50 patients with vein problems each week. Pictured: Ronda with her Chihuahua, Teddy and Pit Bull, Kaylee ONDA SEELEY, of South 10 | YOUR HEALTH TODAY | JUNE 2014 Ronda is an active volunteer at Rooftop Church in Affton. St. Anthony’s Heart Specialty Associates Vein Treatment Services “Our cardiovascular specialists here at the Heart Specialty Associates can diagnose and treat all aspects of both venous and arterial disorders,” noted Connie Kray, R.N., Manager of Vein Services. “We also do therapy for cosmetic spider veins.” St. Anthony’s Heart Specialty Associates specializes in a variety of treatments: endovenous thermal ablation, chemical ablation, phlebectomy (removal of the vein), sclerotherapy and light source/ laser treatment. It also relies on conservative treatment options, such as compression stockings; in many cases, a combination of treatment methods work best. Heart Specialty Associates works closely with St. Anthony’s Wound Treatment Center, which sees many patients with non-healing wounds in their lower legs and feet. “I refer to us as the plumbing subcontractors for the Wound Center,” said cardiologist David Dobmeyer, M.D. Diagnostic testing for venous insufficiency is performed at the Heart Specialty Associates’ Vascular Lab, which is accredited by the Intersocietal Commission for the Accreditation of Vascular Laboratories. “Ronda had a classic venous ulcer, and these wounds typically take forever to heal,” Dr. Dobmeyer said. “The condition goes by three names: venous insufficiency, venous reflux disease or varicose veins. Varicose veins is only one manifestation of the problem, which can have no symptoms, or manifest with pain, swelling and discoloration. When the condition worsens, leg and foot ulcers can result.” The problem lies in the great saphenous vein, which in its healthy state contains valves pointing back at the heart to return blood to the heart, Dr. Dobmeyer said. In Ronda’s case, the valves ceased to function properly, and the continuous pooling of blood caused and exacerbated the foot ulcer. In April, Ronda underwent a venous radiofrequency ablation, an outpatient procedure performed under local anesthetic, and went home the same day. Dr. Dobmeyer introduced a heated catheter into the great saphenous vein, causing diseased portions of the vein to close and be absorbed by the body. The blood automatically is rerouted to healthier veins, where it is pumped more efficiently. The Heart Specialty Associates performs five to 10 venous radiofrequency ablation procedures weekly. “This should be a permanent fix for her,” Dr. Dobmeyer said. “The ulcer should not come back.” Within a week of surgery, the wound had healed appreciably, Ronda said. “After eight years of living with this, I’m just ecstatic!” Ronda said. Do you have venous insufficiency? St. Anthony’s Heart Specialty Associates offers a free screening, including a quick-look ultrasound, for venous insufficiency. Call today for an appointment: 314-ANTHONY or 314-880-6622. Varicose veins/venous WHAT IS IT? iciency/reflux: insuff Americans It’s found in one in six • female had it, both male and m Mo If : ry ta di re he t’s I • ng it rcent chance of getti children have an 80 pe ding: pations involving stan cu oc in d un fo n te of It’s • ks ory workers, store cler teachers, nurses, fact and ent during pregnancy It may become promin • e pregnancies worsen with successiv W Learn more: Call 314-ANTHONY (268-4669) stanthonysmedcenter.com | 11 healthyhabits Refresh and Reinvigorate with a healthy summer drink hen choosing a healthy summer drink, water is tops, but a refreshing smoothie or juice can help you get needed vitamins and minerals in your diet and keep you hydrated. The average adult needs 1 1/2 to 2 cups of fruit a day. Your fruit intake can be fresh, canned, frozen, dried, whole, cut-up, or puréed. The USDA recommends you vary the type and colors of fruit you eat. They all supply different nutrients, fiber and water content. Explore your grocery store and look for something different, W INGREDIENTS 1/2 cup water 1 cup green grapes 1/2 cup of pineapple 1/2 medium banana 2 cups of fresh spinach 1/2 cup ice cubes recommends Heidi McClintock, a registered and licensed dietitian at St. Anthony’s Medical Center. It could be an exotic whole fruit in the produce aisle, something in the freezer section like frozen mangos or peaches, or a new dried fruit like blueberries, pineapple, or acacia berries. A fruit smoothie or juice can be a healthy choice, but just a word of caution: fruit is not calorie-free! Calories can add up quickly when constructing your drinks so use moderation. Portion control always is important. Super cool drink. Squared! A fruit ice cube can jazz up any drink with endless possibilities. The riper the fruit, the sweeter it is. It’s a great way to use overripe fruit. Purée the fruit in its natural juices or add a little apple juice to thin. Chop or puree mangoes, strawberries, kiwi, watermelon, blackberries, raspberries, papaya, peaches, black cherries or use whole pomegranate seeds. Freeze them in a standard ice cube tray. Then they will be ready any time for any drink. PREPARATION Place all ingredients in a blender. Blend until desired consistency is reached. NUTRITIONAL INFORMATION PER SERVING (1 cup): 60 calories 15 grams carbohydrates 2 grams fiber 0 grams of fat 1 gram protein PUREE CHOP FREEZE 12 | YOUR HEALTH TODAY | JUNE 2014 Lemonade INGREDIENTS 8-10 fresh lemons 1 cup Splenda or equivalent sugar substitute 5â…“ cups water GUILT-FREE E ating plenty of fruits may reduce your risk of heart disease, stroke, obesity and type 2 diabetes, control blood pressure, and protect against some types of cancer. Fruits are naturally low in fat, sodium, calories and have no cholesterol. PREPARATION Juice lemons to make 1Â˝ cups of lemon juice. Whisk Splenda with lemon juice until dissolved. Add water and whisk until well-combined. Refrigerate until cold or add strawberry ice cubes for garnish. OTHER BENEFITS Potassium: Helps maintain blood pressure. Found in bananas, prunes, dried peaches and apricots, cantaloupe, honeydew melon and orange juice. NUTRITIONAL INFORMATION PER SERVING (1 cup): 15 calories 4 grams carbohydrates 0 fiber 0 protein Dietary Fiber: Helps reduce blood cholesterol and risk of heart disease, and is important for bowel function. Whole or cut-up fruits contain fiber; juices contain little or no fiber. Vitamin C: Helps heal cuts and wounds, and keeps teeth and gums healthy. | 13 move it! Aerobi hether they know it or not, most folks age 50 and older are familiar with aerobic exercise. They indulged in it nearly every day while growing up in a world without high-tech gadgets. Aerobic exercise is the sustained rhythmic movement of major muscle groups, ideally for 30 minutes at a time, in pursuits such as swimming, running, bicycling, jumping rope, dancing and brisk walking. The benefits are many. Exercising regularly helps: • Control weight • Increase stamina • Boost the immune system • Strengthen the heart • Increase good cholesterol (HDL) • Improve mood and well-being • Control blood pressure and diabetes • Prevent osteoporosis and other health problems Step up to better Take the stairs, not the elevator. health When shopping or working, park the car farthest from the entrance. 14 | YOUR HEALTH TODAY | JUNE 2014 When walking to a meeting, take the long route. ic action Move those muscles and improve your health “Almost every health problem can benefit from aerobic exercise,” notes Michael Knobbe, Exercise Physiologist in St. Anthony’s Cardiac Rehab department for 13 years. Knobbe helps cardiac patients head down the road to recovery after they’ve had a heart attack, bypass surgery or a stent. They focus on risk factor changes and develop an exercise routine. When he’s not on the job, Knobbe enjoys running in marathons, halfmarathons and five-kilometer events. “Really, brisk walking is easiest for most people to do,” he said. “Basically all you need is a good pair of tennis shoes. Even in inclement weather, some community centers and other organizations have indoor walking tracks.” Knobbe recommends starting in small increments – even five minutes a day, if one is out of shape – and building endurance over time. Always check with your physician before starting any exercise routine, he adds. “Start out easy, and just keep building up,” he said. “As you feel you’re getting stronger, add on more time.” The American College of Sports Medicine and the Centers for Disease Control recommend adults engage in 150 minutes of aerobic exercise per week. That translates to about 30 minutes, five days a week. “If you only have time for three days a week, try to make your routine a little longer,” he said. ‘Friend’ the routine Explore different exercises and find a favorite. Keep exercise equipment upstairs, not in the basement. St. Anthony’s offers a variety of classes that will help you on the road to better health. Call 314-ANTHONY (268-4669) and sign up today. Listen to music, watch TV, or exercise with a friend or family member. Take a fun class: Zumba or just about any dance class will work. W Sign up for St. Anthony’s free Get Fit! wellness program today: stlgetfit.org | 15 MISSION St. Anthony’s, a Catholic medical center, has the duty and the privilege to provide the best care to every patient, every day. CHIEF EXECUTIVE OFFICER 10010 Kennerly Road St. Louis, Mo. 63128 stanthonysmedcenter.com Michael E. 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