Community Connection February 2023

Think “Poconos” and envision mountain scenery, resorts, golf courses and more. Think “world-class heart care” in the same region and think Lehigh Valley Hospital–Pocono. Tony Cadwalader of Unionville, Chester County, Pa. can vouch for that.

Fateful day

On Saturday, Aug. 20, 2022, 58-year-old Cadwalader started the day playing in a mixed doubles tennis tournament in the private Tobyhanna Township community where he and his wife, Jennifer, have a second home.

Finished with his match, he sat down in the shade on the bleachers to watch his wife playing tennis on a nearby court. Then his world went dark. He collapsed from a heart attack. His heart stopped beating.

Those at the tennis courts sprang into action nearly as fast as a Serena Williams serve. Someone ran to a nearby ballfield to get help from a young man with lifeguard training. The tennis pro retrieved an automated external defibrillator

(AED) from the pro shop. After cardiopulmonary resuscitation (CPR), the AED was used, lifting Cadwalader off the bench where he lay. His eyes opened. He coughed. His heart was beating again. “My wife says it was just like in the movies,” he says.

A non-Hodgkin’s lymphoma survivor, Cadwalader was lucid and answering questions and chose to be taken to Lehigh Valley Hospital (LVH)–Pocono for treatment after being told by responding emergency medical personnel about the quality heart care there as a full-service heart hospital.

“I don’t remember it happening and then all of a sudden I was awake and asking what was happening,” Cadwalader says. His wife rode in the

You have world-class heart care here. And it saved my life.

Tony Cadwalader of

Unionville,

Chester County, Pa.

ambulance with him. “She was solid as a rock,” he says.

A team approach

The team at LVH–Pocono knew Cadwalader was coming and what had happened to him and made sure their STEMI team was there to greet him. STEMI is an acronym for STelevation myocardial infarction, which in layman’s terms means a severe heart attack. STEMI team members are on call during overnight hours and on weekends.

Anil Gupta, MD, chief of cardiology at LVH–Pocono part of Lehigh Valley Heart and Vascular Institute, was already working at the hospital when they got word Cadwalader was on his way. After an EKG confirmed his heart attack, Cadwalader was quickly taken to the heart catheterization lab, where Gupta found one of Cadwalader’s coronary arteries was fully blocked. He was able to clear the blockage and install a stent to keep the artery open.

Cadwalader says the caregivers at LVH–Pocono were “spectacular” and put him at ease. “They were so gracious, knowledgeable and friendly. It was really wonderful to be taken care of by them,” Cadwalader says.

Gupta says the combination of timely CPR and the availability of an AED can mean the difference between life and death for someone who suffers cardiac arrest. “I was just really fortunate to be around such wonderful people, brave people willing to step up in an emergency,” Cadwalader says.

LVH–Pocono catheterization lab nurse Sue Leonard, RN, says she stayed with Cadwalader and his family in the ICU after the procedure to open Cadwalader’s artery and place the stent. “I told him a guardian angel was with him that day and how the team approach here at LVH–Pocono resulted in such a great outcome,” Leonard says. “Stories like Tony’s aren’t rare here because we combine expertise with teamwork, dedication and compassionate care. It’s in our DNA.”

The teamwork was not lost on Cadwalader. “There was a real kind of esprit de corps among all of them,” he says. “They’re really performing at the top of their game.”

Cadwalader, who also works as a freelance writer, was in the intensive care unit for two days, then discharged. He’s grateful for the intervention of Good Samaritans and the expert heart care at LVH–Pocono.

Cadwalader says as a cancer survivor he already didn’t take much for granted but noted his heart attack was another reminder to enjoy what every day brings. “I know what almost happened,” he says. “There are times when I reflect on it and it’s very emotional. The sun’s a little brighter, the birds are more chipper, and colors are a little more brilliant.”

Learn more at LVHN.org/heart

Heart Month

Don’t Forget about Your Heart!

During February, we approach Valentine’s Day; a time for appreciating, loving, and remembering those we love, but in doing so let us not forget about ourselves. February is National Heart Month and in recognition we spread awareness supporting good heart health. Heart disease is the one of the leading causes of death in America. Time is of the essence when identifying key factors in whether our hearts are healthy. Some common symptoms are high blood pressure, fluid retention, weakness, numbness in arms or legs, chest pain or pain in the jaw, throat (Call 911).

There are different forms of heart disease, with coronary artery disease being the most common. Plaque deposits block blood vessels that feed the heart with oxygen. Risk factors are high blood pressure, obesity, inactivity, and diabetes.

Prevention of heart disease starts with early intervention. Take care of your heart. If you experience any symptoms or have a family history of heart disease it is important to have regular checkups with your doctor and to be screened for heart disease.

Family Caregivers Network is a licensed home care agency providing Care, Advocacy, Resources, Education, and Support to communities. For more information or education on heart disease please contact one of our healthcare professionals at Family Caregivers Network. We would love to help you take the right steps towards a healthy heart.

Quiz: What is the most common form of heart disease? The first person to call Family Caregivers Network with the correct answer will win a basket of heart goodies.

Exercise and the heart

by: Jennifer Sutera

Do you know that the heart is considered the most important muscle in your body? And that over the course of your life, your heart does more work than any other muscle? Unfortunately, as most people age, their hearts get smaller and weaker. This can also contribute to blood vessels becoming smaller and weaker as well.

So, how do we keep our heart strong? The same way we keep muscles strong! We work the muscle. We exercise, move, and become more active to strengthen that very important muscle, our hearts!

Consider these facts: Over time, exercise increases the size of the heart’s chambers and also conditions the heart. As a result, the heart relaxes more easily and pumps more efficiently because it requires less effort to send blood throughout the body. Sounds good, right?

Regular cardio-based physical activity enables the heart to achieve improved blood flow in the small vessels around it, where blockages of fatty deposits can build over time. Better circulation in these areas may prevent heart attacks. Aerobic exercise improves circulation, which results in lowered blood pressure and heart rate. Physical activity triggers changes in your blood vessels, muscles, metabolism, and brain — all of which promote better heart health!

Not only does “cardio” exercise improve the heart, but regular resistance training or weightlifting in adults improves heart health by decreasing blood pressure and improving

cholesterol by lowering “bad” cholesterol, while improving “good” cholesterol. Resistance training can also lower “resting” blood pressure. So, how much or how hard do we have to exercise?

Keep in mind that any amount of exercise can be beneficial and can help control or modify the risk factors for heart disease. But if you want something more measurable, work at your target heart rate. Simply substract your age from 220. This is your maximum heart rate. Target heart rate during moderate intensity activity is about 50-70% of maximum heart rate, while during vigorous intensity activity is about 70-85% of maximum heart rate. According to the current Physical Activity Guidelines for Americans, it is recommended that adults need 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous physical activity and 2 days of muscle strengthening activity every week.

As we focus on our hearts this month, remember that exercise-induced changes can prevent or improve all the major risk factors that contribute to heart disease, including high blood pressure, diabetes, obesity, and unhealthy cholesterol levels.

(If exercise is new to you, please consult with a medical professional and consider working with a certified personal trainer.)

Jennifer Sutera is a Masters Degree Certified Personal Trainer. For more information on Personal training, call 215.622.6285 or on the web at: amrehab.net.

Heart Healthy

7 ways to be Heart Healthy all year

long

by: Jessica Forget

“In honor of American Heart Month, now is a good time to focus on your cardiovascular health. Keeping your heart healthy can go a long way toward enjoying years of good health. One of the easiest ways to get on track is by making simple heart-healthy swaps in your meals. Here are some practical tips to help you hack your meals to make the most of your nutrition and put your heart and mind at ease.

Swap refined carbs with whole grains

Whole grains contain fiber which lowers LDL cholesterol, commonly known as the bad type. Fiber takes longer for the body to digest, so you will feel full longer than you would if you eat refined carbs. Choose oatmeal instead of corn flakes, make black rice instead of white rice for your carb for balance in your meals.

Minimize your beef intake

Choose fish, chicken, or turkey, and keep beef at a minimum. For a meatless way to replace beef, go with lentils and other beans, which have the added benefit of more fiber for filling you up. And when you do eat beef, go for the grass-fed, grass-finished, pasture raised products on the shelves - the quality of your meat matters!

Bake or broil rather than fry

You can try a simple swap: swap out fried foods for baked or broiled. You’ll notice that baked and broiled foods will taste better than fried foods, so this isn’t a hard swap to stick to! Oils like canola oil, vegetable oil, and palm oil are linked to inflammation and poor heart health. When you do cook with oils, choose ones that are higher in Omega-3 fats, like olive and avocado.

Choose nuts over chips

If it’s something crunchy you seek for a snack, choose nuts instead of going for chips. If you look at the ingredients list on a bag of potato chips, you’ll notice they contain all the oils I mentioned above that you should avoid! Nuts give you more fiber as well as unsaturated fat. Measure out some snack-sized servings of nuts to keep in your pantry for easy access.

Satisfy sweetness with fruit

Choose fruit over processed sugary treats when you feel like having something sweet. Fruit satisfies your sweet tooth and has fiber, so you’ll wind up feeling more satisfied when you make this healthy food swap.

Use avocado rather than mayo

Avocados are a heart-healthy swap you can use on your sandwiches. Instead of mayonnaise, mash up an avocado and smear it onto your whole wheat bread or wrap. It will add more flavor and nutrition while keeping your chosen bread from feeling too dry. Even the mayonnaise brands that claim they’re “made with olive oil” still manage to sneak in those other unhealthy oils (look at the ingredients list!).

Infuse water instead of drinking soda

Infusing water with lemon, cucumber, or herbs like mint gives it a delicious flavor and more nutrients. Choose to drink this over soda and other sugary drinks to keep your heart in good health.

By making these swaps, you’ll be taking small steps to achieve big results with the health of your heart. Make your appointment today with Nutrition Fix to find out what other changes you can make in your diet to work towards your health goals.

Shrimp Scampi Risotto

Woo your valentine with this creamy super flavorful risotto dish.

Impress your Valentine with this simple yet elegant risotto. When I first started cooking, I was scared to death to make risotto. All that stirring, and adding broth at just the right time. But I am here to tell you. just follow the instructions, and stir stir stir and you will be eating like royalty in no time at all!

If you make this recipe, be sure to drop a photo on our facebook page at:

@CommunityConnectionMonthly

Ingredients Instructions

• 3 tbsp. butter, divided

• 1 large onion, diced

• 4 cloves garlic, minced and divided

• 1 c. arborio rice

• kosher salt

• 4 c. low-sodium chicken broth

• 1 1/2 c. dry white wine, divided

• Juice of 2 lemons

• 2 tbsp. freshly chopped parsley, plus more for garnish

• 1 tsp. crushed red pepper flakes

• 1 lb. medium shrimp, peeled and deveined

• 1 c. freshly grated Parmesan

Shrimp:

Be sure not to overcook the shrimp. Just 3-4 minutes will do. Once shrimp is no longer opaque, remove it from the heat.

In a large deep-sided skillet or pot over medium heat, melt 1 tablespoon butter. Add onion and cook until soft, 5 to 6 minutes, then add 1 clove garlic and cook until fragrant, 1 to 2 minutes more. Add rice and stir until combined, then season with salt.

In batches, begin adding broth, 1/2 cup at a time, making sure broth is fully absorbed before adding the next batch. Once broth is done, add 1 cup wine and simmer, stirring occasionally until fully absorbed.

Meanwhile, cook shrimp: In a large skillet over medium heat, melt remaining butter. Add remaining garlic, lemon juice, parsley, and red pepper flakes and stir, 2 minutes, then add shrimp and season with salt. Cook shrimp until pink, 3 to 4 minutes, then add remaining 1/2 cup wine. Bring to a simmer, then add shrimp mixture and Parmesan to risotto and stir until combined and creamy.

Serve with parsley.

Notes:

Adding some kick: Some like it hot! Feel free to adjust the level of heat you like by adding more red pepper flakes.

Kick it up a notch: Add in some spinach until just wilted for an extra level of flavor and color!

CBD and Heart Health

More and more people are taking CBD oil as a daily supplement. But new studies have shown that CBD oil may even help improve your heart health. The best CBD oil for preventing heart disease is an oral tincture.

1. CBD helps to relax arterial walls

According to the American Heart Association, some 46% of Americans today suffer from high blood pressure (aka hypertension). Research has found that CBD relaxes the walls of the arteries, thereby reducing blood pressure, and protecting the arteries from the progressive weakening and damage caused by high blood pressure.

2. CBD fights inflammation

There’s a strong link between systemic inflammation and heart disease, though researchers are still trying to better understand exactly how the two are connected. A large body of clinical research has shown that CBD can effectively reduce inflammation throughout the body.

3. CBD may reduce the buildup of arterial plaque. Preliminary research suggests that CBD may help with the blockage of arteries caused by arterial plaque, a conditional known as atherosclerosis. Patients with high “bad” cholesterol may especially benefit from this effect of CBD on heart health.

4. CBD may help to suppress cardiac arrhythmia. Research has found that CBD was very effective in suppressing cardiac arrhythmia, also known as irregular heartbeats. This is a very common form of heart disease, and the findings, while still in the initial phases, is highly promising.

In short, CBD improves heart health and prevents further damage caused by the ageing process. By reducing the impact of congestive heart failure and atherosclerosis, CBD decreases the likelihood of heart attack and other cardiovascular diseases, and increases the chance of recovery.

chew on this...

By Marion O’Neil

Ignoring unwanted behavior is very confusing for dog owners. I am not giving you permission to ignore the dog when he chews on inappropriate things like rocks, dirty underwear, or your furniture. I want to be very clear how to help your dog learn what is appropriate to chew on and what is not. Above all else I want your dog to be safe.

Your most powerful tool for changing a dog’s behavior is using positive reinforcement. The reward makes him more likely to repeat the behavior again. Reinforcement is not all about treats. Giving the dog feedback by giving praise is reinforcement. You are letting the dog know he has made the right decision on what is appropriate to chew. Always pay attention to your dog when your dog is being good. Reward pottying outside versus punishing for pottying inside. Reward sitting versus punishing jumping.

Out –of- date compulsion trainers may have you yank on a prong or choke collar, throw a can filled with pennies, or even scream and yell at your dog. Attempting the use of violence and intimidation may stop the unwanted behavior, but falls short of providing the information that corrects the unwanted behavior. Did you ever try to teach a child how to ride a bike by yelling at them “no, no, no” then wait for them to somehow figure it out how to do it right? Without feedback how is your dog going to make better decisions?

Force free trainers do administer corrections, but it is how we administer them. We do it proactively through management, not intimidation. Management is simply not giving the dog the opportunity to get in trouble in the first place, so we have don’t have to be reactive, but hey poop happens!

The 3 R’s - Remove, Redirect, and Reinforce

Remove: Remove the dog from the environment or things in the environment. Dog eating your underwear? Remove the dog to another room

or better yet put your underwear where he cannot get it.

Redirect: Give the dog something else to do. Having the dog play fetch is incompatible with swallowing rocks or chewing on your shoe laces.

Reinforcement: Reinforce by praising the dog for chewing on his toys, instead of yelling at the dog for chewing on your furniture or your pant leg.

It’s easier to teach a dog what to chew on then what not to chew on!

Puppy Love

· DAY TRAINING PACKAGES (we train your dog)

· PRIVATE (on or off site)

· GROUP CLASSES (puppy, adult, new rescues)

· FREE YAPPY HOUR

Every Thurs. @ 7pm & Sat. @12pm (for pups under 4 months)

Submitted by Marion C. O’Neil

CPDT-KA, CTDI, owner and instructor for Molasses Creek Dog Training, LLC Quakertown www. molassescreekdogtraining.com

Molasses Creek Dog Training

1870 Rosenberger Rd · Quakertown molassescreekdogtraining.com

267.934.6999

Walk me, Pet me, Love me, it’s good for your heart!

Dogs and your health:

1. Studies show that dog owners may live longer than non-dog owners.

2. Dog owners are 31% less likely to die from a heart attack or stroke than non-dog owners.

3. People with prior heart events who had a dog living at home had a 65% reduced risk of death.

4. Dog owners who walk their dogs regularly face one-third the risk of diabetes of those who don’t own a dog.

5. Dog parents are more likely to reach their fitness goals than those without canine companions.

6. Pet companionship may provide important social support and is a powerful predictor of behavior changes that can lead to weight loss.

7. Dogs can help with chronic conditions and prevent chronic disease.

8. Pet ownership is an important form of social support that can benefit patients with heart disease or stroke. Less stress with dogs:

9. When we see, touch, hear or talk to our companion animals, we feel goodwill, joy, nurturing and happiness. At the same time, stress hormones are suppressed.

10. Studies show that the mere act of petting a dog decreases blood pressure.

11. Having a pet can help increase fitness levels, relieve stress and boost overall happiness and well-being.

12. Dogs help ease people out of isolation or shyness. Studies find that owning and walking a dog increases social interaction. Dogs, pet parents and the family:

13. Dog-owning families often promote physical activity within the household.

14. Dog parents are more likely to fit in the recommended level of physical activity than those who don’t have a dog

15. Dog parents are 34% more likely to fit in 150 minutes of walking per week recommended by the AHA than non-dog owners.

16. Dogs are always there to comfort you. They put a smile on your face every day.

Written by American Heart Association editorial staff and reviewed by science and medicine advisers.

Woofs & Kisses! - Gunnar

Keep Your Heart Pumping Blood Easily With Proper Hydration

Did you know that when our body does not get enough water, it dehydrates? And dehydration puts a strain on our heart.

When we are dehydrated, the amount of blood circulating through our body decreases, and to make up for the low volume our heart beats faster. It increases our heart rate and makes us feel palpitations.

Since human bodies are made of 60% of water, we need to drink at least ½ gallon of water to replenish ourselves. Here are some situations where hydrating is essential for you:

• When you’re busy doing household chores

• When you’re at work

• When you’re working out at the gym Literally any time, you are doing physical activity, hydrate yourself for a healthy heart and good energy. And when you are not active, even then you need to drink water often.

Order your customized hydration starter bundle today and kickstart your daily hydration journey. It will help you remember to drink water all day and make it more fun for you as well.

Visit https://www.juggyusa.com/?aff=155 to get started on the road to a healthy heart and better hydration today!

HANDY HINT

Conversation hearts make a great Valentineday decoration! Grab a glass, insert a candle, or even some twigs and fake flowers, and fill the jar up with the candy!

Answer to January Puzzle

ALTERED VALENTINES

FEBRUARY 8 • 5:30PM

UPPER PERK LIBRARY

Join us for an introduction to the mixed media form of altered pages. A hybrid of found poetry, upcycling, collage and other visual forms. Altered pages invites you to discover and reveal the messages waiting for you on the page of a book. Create something beautiful to give away as a valentine, or frame and keep. Supplies will be provided by the teaching artist. Registration is requested by 2/3/22. Call 215.679.2020 to register. FREE

BREASTFEEDING SUPPORT GROUP

FEBRUARY 10 • 10AM

UPPER PERK LIBRARY

Every 2nd Friday at the library at 10:00 am new, expectant, and experienced moms come together to engage in great conversation, ask questions and build new friendships. Babies and children are welcome! Led by Gina Smith Certified Lactation Counselor and Phyllis Young RN, IBCLC Lactation Consultant. No registration required. For information call 215.679.2020

HISTORIC DOWNTOWN BETHLEHEM CHOCOLATE TRAIL

FEBRUARY11, 12PM - 5PM

On Saturday, February 11th, visit Historic Downtown Bethlehem for a “choco”-lot of fun during our annual Chocolate Trail! For $35, your passport is your ticket to be carried away into chocolate bliss by our participating merchants. Passport holders will follow their map along the chocolaty trail throughout the downtown, visiting their favorite shops and restaurants to receive a sampling of sweetness!

EMMAUS MAIN STREET SOUP CRAWL

FEBRUARY 11 • 12PM - 4PM

EMMAUS TRIANGLE

THE SOUP CRAWL for ALL ages throughout the ENTIRE Borough. The Soup Crawl will take participants through Chestnut Street Strip Malls, around the Triangle, and beyond to try soups in a variety of local businesses. We want you to support our small shops so we create these events to get you in the stores! Guests can purchase passports through this page for $15 pre-sale. Pre-sale will close at 12p on Friday February 10, 2023. Day-of sales will be available for $25 per ticket. Passport pickup location will be at Green Earth Marketplace (1328 Chestnut Street) from 12-2pm the day of the event. Purchase passports at: https://web. lehighvalleychamber.org/.../EmmausSou.../ details.

STAYING HEALTHY NATURALLY LECTURE

FEBRUARY 21 • 6PM

UPPER PERK LIBRARY

There’s so much illness spreading out there. Join Nutritional Health Coach Elizabeth Martino for some easy ways to support you and your family’s immune system during cold and flu season. Free program. Call 215.679.2020 to reserve a seat.

Surviving a Heart Attack One Womans Success Story

When Beth Wheeler ended up in the Emergency room at the age of 41, “You had a heart attack” were the last words she expected to hear.

On a hot day in June of 2002, what began as an ordinary night like any other, Beth Wheeler was cooking dinner when she experienced a sharp pain between her shoulder blades, followed by indigestion then numbness in her left arm. A trip to the ER soon turned into a nightmare. She had just been given the diagnosis she was dreading... “heart attack”. Beth was only 41 and considered herself to be in great health. She had been actively involved in her local gym, as well as taking aerobics classes regularly since she was 17.

A cardiovascular surgeon was called in, and Wheeler underwent a cardiac catheterization to insert 3 stents into a collapsed artery. The first few days and weeks were a blur, relearning what she thought she had always known, “How to be in the best shape possible”. She started into a cardiac rehab program, built her exercise routine back to at least 4-5 times a week, watched her sodium intake, avoided caffeine, and made sure she ate as healthy as she could!

Now at the age of 61, Wheeler has kept up with

those life changing habits. She sees her cardiologist annually, continues to exercise and eat healthy, which includes low sodium, non-processed foods, and plenty of fresh fruits and vegetables. She also avoids stress as much as possible and is sure to get plenty of sleep.

Wheeler now lives in New England where she enjoys many activities, including working out in her home gym, biking, and especially hiking. And who can blame her? Those views are hard to beat!

If you feel like you are having symptoms of a heart attack, remember early intervention is key. Seek medical attention immediately. About 90% of people who suffer a heart attack survive if they arrive at the hospital alive. Many heart attack fatalities occur because victims fail to receive swift medical attention, and their failure to do so is often caused by their own hesitation to act. If you feel any of the above symptoms, don’t try to wait them out. Call 9-1-1 to get help immediately.

So Much More Than a Meal!

Do you or someone you know live in the Upper Perkiomen Valley and need help with meals? Ideal for those who are 60+, unable to shop or prepare food safely or recuperating from hospitalization. Free for most individuals. Program partially funded by Montco Office of Senior Services.

“Cooking Around the Upper Perkiomen Valley” is a collection of recipes from our readers. A portion of the proceeds will go to help community programs in the Valley.

Send check to:

Community Connection Recipe Book, PO Box 201, East Greenville, PA 18041.

Name:

Address: City: State: Zip: Phone:

Number of Copies: x $10.00

(amount enclosed)

“Cooking Around the Upper Perkiomen Valley” is a collection of recipes from our readers. A portion of the proceeds will go to help community programs in the Valley.

Send check to: Community Connection Recipe Book, PO Box 201, East Greenville, PA 18041.

Name: Address: City: State: Zip: Phone:

Number of Copies: x $10.00

(amount enclosed)

“Cooking Around

Send check to: Community Connection Recipe

PO Box 201, East Greenville, PA 18041.

Name: Address: City: State: Zip: Phone:

Number of Copies: x $10.00

(amount enclosed)

Name: Address: City: State: Zip: Phone:

Number of Copies: x $10.00

(amount enclosed)