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Option B

Spring 2010

IN THIS ISSUE: P2 Did You Know? P3 Johnnie Davis Testimonial P4 Heart Attack and Stroke Symptoms

in your hands

P5 Ron Lambert Testimonial

P6 Your Healthcare Professional Dr. Kevin Sneed P7 How to Lower Your Risk of Heart Attack or Stroke P8 Local Resources & Websites

in your

PREVENTION AND EARLY DETECTION IS THE CURE

klausherdocia@hotmail.com | Mobile 1.813.215.1680 Client: Healthy Together Tampa Bay Project: Phase 1 Masthead/Logo

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Ronald Lambert, 66, Lithia

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“I never had a heart attack, but I was lucky, it was just steps away…” (continued on page 5)

spring 2010 | Your health in your hands Pat and Ron Lambert


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Did You Know ? in your hands

• Heart attacks and strokes are the #1 and #3 killers of adults. • African American women are dying of heart disease, stroke and diabetes at a higher rate than any other group of women in America. • African Americans are at greater risk for heart disease and stroke than any other ethnic group in America. • Almost half of adult African Americans develop high blood pressure. • During the last decade, Florida’s health ranking, including Tampa Bay, has been among the lowest in America.

Information sources: American Heart Association, U.S. Department of Health & Human Services

Advisory Board Martha Addison, RN Medical Case Management Agency for Persons with Disabilities Dianne Blyler Executive Director Healthy Together Tampa Bay

klausherdocia@hotmail.com | Mobile 1.813.215.1680

Client: Healthy Togethe

Project: Phase 1 Masthe Theresa Brown Community Health Advisor American Heart & Department of Health

Carolyn Collins, MPA, RD, LD/N Clinical Nutrition Specialist Tampa General Hospital Chyrell Edmond Senior Advisor Blue Cross Blue Shield of Florida

The Good News Is:

Dr. Marilyn Gaston Gaston & Porter Health Improvement Center

While genetics and your family play a part in your health, there are many things you can do to cut the risk of serious disease and death. Even small changes can make a big difference.

Dianna King Cultural Health Initiatives Director American Heart Association

Your Health in Your Hands is a free quarterly newsletter for African Americans in the Tampa Bay area – with stories about local people. Each edition will meet head on a specific health challenge of the African American community - with a focus on healthy local solutions that emphasize physical fitness, nutrition and stress management. We want to focus on things you can do to reduce your risk of disease (prevention) and what to do (early detection) to treat the disease. This newsletter will give you knowledge and tools you need to make lasting changes in your life – and to put Your Health in Your Hands. Your Health in Your Hands newsletter is also available on the web and by email. Sign up for future editions of Your Health in Your Hands at www.healthy-together.org

Hiram Green Director of Community Relations USF Health

Patricia Lambert, RN Director Live N Divine Health Linda Paige Coordinator, Witness Project of Tampa Bay Moffitt Cancer Center Dr. Gayle Porter Gaston & Porter Health Improvement Center Nikki Ross Inda Organizer, Knowledge Is Power (KIP) Moffitt Cancer Center Jeff Ransdell Senior Account Manager Pfizer, Inc. Dr. Kevin Sneed Dean, USF School of Pharmacy Samantha Spedoske Masters Candidate USF College of Public Health Steven C. Walden, Pharm.D., MBA Medical Outcome Specialist Pfizer, Inc. Julie Williamson Community Liaison Healthy Start Coalition Your Health in Your Hands is a publication of

601 N. Ashley Drive #1100 Tampa FL 33602 (813) 849-WELL (9355) www.healthy-together.org healthy@healthy-together.org Developed in collaboration with

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Spring 2010 | Your health in your hands

Additional support from Allegany Franciscan Ministries and Blue Cross Blue Shield of Florida


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Here’s a recipe that’s good for your heart and tastes great! Crispy Oven Fried Chicken

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Johnnie Davis, 63, Tampa

“I’m not going to quit! I’m gonna live and take control of my body!”

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Ingredients

½ cup fat-free milk or buttermilk 1 teaspoon poultry seasoning 1 cup cornflakes, crumbled 1½ tablespoons onion powder 1½ tablespoons garlic powder 2 teaspoons black pepper 2 teaspoons dried hot pepper, crushed 1 teaspoon ginger ground 8 pieces chicken, skinless (4 breasts, 4 drumsticks) a few shakes of paprika 1 teaspoon vegetable oil

Survivor of 3 strokes and a heart attack “Within one month last year, I had a stroke, a stroke, a heart attack and another stroke. But I didn’t know I was having my first strokes because they were minor. When I had that first stroke, there was no pain, but I couldn’t move. It lasted for about a minute and was gone, so I thought I was OK. Then it happened again a week later. And a few days later, I suddenly had little pin pains in my leg, I was weak on my left side and my left leg didn’t work. I knew something was wrong – I listened to the Lord and told my daughter to call 9-1-1.“ “At the hospital, they found out that I had the previous strokes and a mild heart attack. I never knew I was having a heart attack. I didn’t have the usual symptoms like you read about. I had pain in my chest, but it was on the right side. Tests showed I had two main arteries blocked! They put in two stents. It’s then that I made up my mind to make some changes. I had just turned 61 and I was not going to be crippled!” “I‘m blessed to have been given another chance. I also have diabetes which means I am at a high risk for heart attack or stroke. If I had it to do all over again, I would pay more attention to what I put in my body.”

Directions

Here is what I have learned: • Most of our problems can be controlled by what we put in our body: It’s just like when you put any old gas in a car, it will run. But you need to put in the good stuff to keep it in tune and maintained. • I did not go back to my old habits. I started eating right – more vegetables and baked food and portion control. Don’t get me wrong, I used to love fried food, sweets, gravies, rice, white potatoes, but now I love turkey, fish, chicken and fresh vegetables. So I don’t look at this as a diet – I look at this as a lifestyle and a chance to change. • I have one rule now (well, maybe a few): I don’t bring anything into my house that is detrimental to my health, like chips and cakes. I know if it’s there, I’ll eventually give in. “Because I have been eating right and getting exercise, my doctor has taken me off several of my prescriptions – and I have lost 35 pounds!”

1. Preheat oven to 350˚F 2. Add ½ teaspoon of poultry seasoning to milk. 3. Combine all other spices with cornflake crumbs and place in plastic bag. 4. Wash chicken and pat dry. Dip chicken into milk and shake to remove excess. Quickly shake in bag with seasonings and crumbs, and remove the chicken from the bag. 5. Place on plate and refrigerate chicken for one hour. 6. Remove chicken from refrigerator and sprinkle lightly with paprika for color. 7. Space chicken evenly on greased baking pan. 8. Cover with aluminum foil and bake for 40 minutes. Remove foil and continue baking for another 30-40 minutes or until meat can easily be pulled away from the bone with a fork. Drumsticks may require less baking than breasts. Crumbs will form a crispy “skin.” Note: Do not turn chicken during baking. Yield: Serving size: Calories: Total fat: Saturated fat: Cholesterol: Sodium: Total fiber: Protein: Carbohydrates: Potassium:

10 servings ½ breast or 2 small drumsticks 117 3g 1g 49mg 67mg 1g 17g 6g 1mg

Source: Heart Healthy Home Cooking, African American Style

“You’ve gotta listen to your body. If I hadn’t listened, I might not be here now telling you that you’ve gotta change. I know we’ll all die someday, but I want it to be of old age, not from sickness!”

spring 2010 | Your health in your hands

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Once you know the facts, you have the power to do something about it! Heart Attack or Stroke – actually it’s the same thing; a clot in your head, or in your heart that blocks the blood from flowing. It can happen when a blood vessel is blocked for more than 20 minutes. That is why time is so important to your chance of recovery. You may think a heart attack or stroke happens suddenly, but the truth is, it usually has been building over many years.

Heart Attack: the #1 killer regardless of race Some signs are sudden and intense, but most start slowly with mild pain or discomfort. Watch out for these Heart Attack symptoms • Center of your chest hurts or feels squeezed (comes and goes for more than 20 minutes) • Pain in one or both arms, back, neck, jaw or stomach (more than 20 minutes) • Feel like you can’t breathe • Feel light-headed or break out in a cold sweat • Have pain or feel sick to your stomach Additional symptoms women may have • The pain in your chest may be on the right side

Stroke: the #3 killer regardless of race The key to recognizing signs of a stroke is that they are SUDDEN. Watch out for these Stroke symptoms • Sudden numbness or weakness of the face, arm or leg, especially on one side of the body • Sudden confusion, trouble speaking or understanding • Sudden trouble seeing in one or both eyes • Sudden trouble walking, dizziness, loss of balance or coordination • Sudden severe headache with no known cause

What Should You Do If You Have Any of These Symptoms •

Call 9-1-1 immediately!

• Don’t wait and think it will go away – every minute counts when you are having a heart attack or stroke • If you cannot reach EMS, have someone drive you to the hospital. Do Not drive yourself unless there is no other option • Listen to your body! If it’s not normal, check it out!

• Feel unusually tired • Trouble sleeping • Indigestion (upset stomach) • Anxiety (feeling uneasy or worried)

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Spring 2010 | Your health in your hands

Source: American Heart Association

What Is Heart Disease?


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Ronald Lambert, 66, Lithia

“I never had a heart attack, but I was lucky, it was just steps away.”

Are You at Risk for a Heart Attack or Stroke? Risk Factors You Can Do Something About:

Survivor of heart disease and triple heart by-pass surgery

“A few weeks later, I came back from a walk on the beach huffing and puffing. My wife, Pat, took one look at me and took me to the doctor who immediately sent me over to the hospital for a stress test. That was important because a stress test can pick up problems that an EKG doesn’t show. They saw blockage and scheduled an operation to put in two stents. During the operation they found I had only 5% use of three vessels to my heart due to blockage and switched to triple by-pass surgery.”

Here is what I have learned: • Eat healthy, fresh food. We used to stir up a big pot of chili that we’d eat for 3 days. Now it’s fresh food every day! • Get sugar out of your diet (look at the labels, it’s in everything processed that you eat – and lots of it!) • You have to exercise. I’d rather rebuild the house than exercise every day, but my doctor told me it is something I have to do to keep myself alive. So I got into a faithful exercise routine walking and working out at a local gym 5 times a week.

• Lack of Physical Exercise • High Blood Pressure • High Blood Cholesterol • Cigarette Smoking

Risk Factors You Cannot Change: • Age: 45+ for men, 55+ for women • Gender – men are at greater risk for heart attack and stroke, women are more likely to die from stroke • Family history of heart disease

“That is why it is so important to listen to your body. I knew something was wrong, and I went to the hospital right away.” “After the surgery, I had to make a lot of changes – and Pat and I had to do it together.”

• Obesity and Overweight

“We also have to start taking care of our children’s health. Obesity is increasing at an alarming rate – especially with our children. I don’t want them to grow up and have the same problems I had. When I was in cardiac rehab, I was working out next to a 22-year old!”

Father or brother before age 55

Mother or sister before age 65

Source: American Heart Association

“I didn’t have the usual symptoms. The first sign of trouble was shortness of breath and pin prick pain in my chest after a vigorous walk. The doctor originally thought I was just out of shape because of all the stress I had been under.”

• Diabetes

• Prior stroke or heart attack

spring 2010 | Your health in your hands

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Advice from Your Health Professional

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Dr. Kevin Sneed

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We are often trying to prevent a problem now rather than treat it 10 years later…

“My passion for going into cardiovascular pharmaceutical therapy came from my grandfather. He added a lot to me as a young man and a lot of the values I hold, I got from him. When I was in high school, he had triple by-pass surgery. He did well after the surgery, but he was never the same – I want to make sure that doesn’t happen to you.” “Just because you have a heart attack or stroke doesn’t mean you are going to die. You may recover completely or you may not and be forced to have people take care of you – nobody wants that kind of life! My passion is to educate you to keep that cardio event from happening. But it takes more than education, it takes a change to healthier living.” “Be sure and ask your doctor questions so you understand why it is important to follow his or her instructions and guidelines.”

Do You Know Your Numbers? Check with your doctor and keep an eye on your results – readings outside the best ranges can increase your risk for a heart attack or stroke

Tests to Measure “Fats” in Your Blood

Tests to Check Sugar in Your Blood

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“Clear communication between patients and health care providers is critical to ensure you understand your situation and can make the best choices for your health and that of your family. We are often trying to prevent a problem now rather than treat it 10 years later when it may be too late.” Dr. Sneed’s biggest passion right now is building the new USF School of Pharmacy that will admit its first class of students in August 2011.

The 3 Most Important Questions you should ask your doctor, nurse or pharmacist: 1. What is my main problem? 2. What do I need to do? 3. Why is it important for me to do this?

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Health Test

The Best Range

Why It Is Important

BMI (Body Mass Index)

18.5 – 24.9 kg/m2

BMI is determined mostly from your weight and height – extra weight can cause diabetes and heart problems

Waist Measurement

Men: 40” or less Women: 35” or less

This is the best indicator (better than weight) of whether you are overweight (25-30 BMI) or obese (30+ BMI)

Blood Pressure

Less than 120/80 mmHg

Hypertension can lead to heart attack, stroke, kidney disease. It is the most important risk factor for stroke.

Total Cholesterol

Less than 200 mg/dL

Cholesterol builds up on the walls of your arteries restricting blood flow and can lead to blockages

LDL – the bad stuff (Lower the better)

Less than 100 mg/dL

Creates the plaque in your arteries that can build up and clog blood flow or develop a clot

HDL – the good stuff (Higher the better)

40 mg/dL or higher

Cleans out the excess cholesterol in your blood vessels and keeps the blood flowing smoothly

Triglycerides

Less than 150 mg/dL

It’s a form of fat in your blood and shows the average cholesterol level over last 3-4 months

Blood Glucose

Less than 100 mg/dL

If it is too high, you can develop diabetes

A1C

Less than 6% Diabetes – less than 7%

Shows your average blood sugar over last 2-3 months

Spring 2010 | Your health in your hands

Source: U.S. Department of Health and Human Services

Dr. Kevin Sneed, PharmD, CRPh Dean, USF School of Pharmacy


How to Lower Your Risk of a Heart Attack or Stroke • Start slowly: walking is an excellent way to begin - walking 10 minutes one way and 10 minutes back for a total of 20 minutes.

Focus on Fitness

Julie Williamson Certified Personal Trainer

• Try to walk the 20 minutes for five days a week for two weeks.

If you are just getting started with a fitness/exercise program check with your doctor first to make sure that it’s ok for you to exercise. The American College of Sports Medicine and the American Heart Association recommend all adults aged 18 – 65 need moderateintensity aerobic exercise for a minimum of 30 minutes, five days each week.

• Add 5 minutes each way after the first two weeks, for a total of 30 minutes. • Keep adding 5 minutes each way, every week or two and before you know it you will be walking 30 minutes each way. • Some people find it easier to stay committed to a walking program if they walk with a friend. Ask a friend to join you if that will keep you motivated. • Don’t give up! If you miss a day or two that’s okay, get back into it and keep on walking!

You Are What You Eat

Don’t Sweat The Small Stuff

In order to reduce your cholesterol readings for better heart health, follow these guidelines:

Stress can contribute to a heart attack. Here are some tips to reduce your stress from Prime Time by Drs. Marilyn Gaston & Gayle Porter. This book is the basis for Prime Time Sister Circles®- their successful program brought to Tampa by Healthy Together.

Carolyn Collins, MPA, RD, LD/N Clinical Nutrition Specialist, TGH

• Drink skim milk and skim milk products • Lean Meats, without skin and avoid frying • Poultry and Seafood – 3 to 6 ounces daily - Egg Whites or Egg Substitute - daily - Red Meats – beef, pork, lamb and veal 3 ounces per serving and limit of 3 times a week - Egg Yolk 1 per day and no more than 3 per week - Shrimp - 4 ounces per week • Margarine made from plant fats (monounsaturated and polyunsaturated) • Whole wheat, oats, bran, and whole grain breads and starches • Fresh, frozen and canned vegetables without bacon, cheese sauce and fatty additives • Fresh, frozen, dried and canned fruits without whipped toppings, heavy cream, and fatty food additives

Martha Addison, RN

• Take a relaxing bath • Try to get 8 hours of sleep a night • Eat something from each of the food groups each day • Learn about the stress relieving powers of herbs • Exercise – and exercise regularly. Get clearance from your doctor first. • Consider taking up yoga or tai chi. • Practice deep breathing • Get a massage Source: Prime Time, The African American Woman’s Complete Guide to Midlife Health and Wellness

Nutrition for Reducing Cholesterol Target: 200 milligrams or less of dietary cholesterol intake daily Goal: Blood Cholesterol level below 200 mg/dL

spring 2010 | Your health in your hands

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Local Health Resources for Information and Assistance

Hillsborough County Anti-Drug Alliance (smoking cessation) (813) 367-5536

Websites for Healthier Living

American Cancer Society (patient services) (727) 546-9822

Hillsborough County Health Department (public health programs) www.hillscountyhealth.org (813) 307-8015

American Heart Association www.americanheart.org African Americans Search Your Heart: www.americanheart.org/searchyourheart Go Red for Women Campaign: www.goredforwomen.org Heart Hub for Patients www.hearthub.org/ My Heart Now www.myheartnow.com Power To End Stroke Campaign: www.strokeassociation.org/power Stroke Association: www.strokeassociation.org

Boy’s & Girl’s Clubs (youth programs) • Boy’s & Girl’s Clubs of Tampa Bay www.bgctampafl.org (813) 875-5771 • Boy’s & Girl’s Clubs of the Suncoast www.bgcsuncoast.org (727) 524-2427 Children’s Board of Hillsborough County (children & families) www.dreamsworthgrowing.com (813) 229-2884 Crisis Center of Tampa Bay: www.211atyourfingertips.org 2-1-1 Florida Kid Care (child health insurance) www.floridakidcare.org (888) 540-5437 Florida Tobacco Quit-line (877) 822-6669 Florida WIC (Women, Infants, Children) (nutrition program for moms and babies) www.floridawic.org (813) 307-8074 Healthy Start Coalition (maternal & child health care) • Healthy Start of Hillsborough County www.healthystartcoalition.org (813) 233-2800 • Healthy Start of Pinellas County www.healthystartpinellas.org (727) 507-6330

Talk to Us

Are there areas of special concern that you would like us to cover in future newsletters? Our schedule for 2010 is: Spring: Heart Disease Summer: Diabetes Fall: Cancer Winter: Mental Health Email your comments and suggestions to: healthy@healthy-together.org or mail to: Healthy Together, 601 N. Ashley Drive, #1100, Tampa FL 33602.

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Hillsborough Family Healthcare (free or reduced cost healthcare clinics) (813) 242-5414 Hillsborough HealthCare Program (medical care and prescriptions for limited income): www.hillsboroughcounty.org/hss/ hhcprogram/ Hillsborough Social Services: www.hillsboroughcounty.org/hss/ socialservices/ Mary Lee’s House (child protection & advocacy) www.maryleeshouse.org (813) 250-6650 Mid-Town Health Council & FAB Families (reducing health disparities in Pinellas County) www.stpetefabfamilies.com (727) 321-9444 Moffitt Cancer Center M-POWER Witness Project KIP - Knowledge Is Power Haitian Initiative www.moffitt.org/diversity TBCCN- Tampa Bay Community Cancer Network www.tbccn.org (888) MOFFITT (663-3488) Pinellas County Health Department (public health programs) www.pinellashealth.com (727) 824-6900 REACH-UP (Respond, Educate, Advocate, Collaborate for Health) www.reachupincorporated.org (813) 971-3000 Sickle Cell Disease Association • St. Petersburg (727) 896-2355 • Hillsborough (813) 247-5999 Tampa Family Health Centers www.tampachc.com (813) 866-0930

Heart Health:

African-American Health: Black Infant Health: www.healthystartcoalition.org Medline Plus (health information) www.nlm.nih.gov/medlineplus/ africanamericanhealth.html Office of Minority Health: http://minorityhealth.hhs.gov Sickle Cell Disease Association of America: www.sicklecelldisease.org Sisterhood is Healthy: www.everydaychoices.org/sisterhood Start for A Healthier Lifestyle: www.blackhealthcare.com Women’s Health: www.womenshealth.gov/ minority/africanamerican

General Health: American Cancer Society www.cancer.org Health information www.webmd.com National Patient Safety Foundation: www.npsf.org/askme3 Spark People (fitness and nutrition) www.sparkpeople.com

Prescriptions/Drugs: Health information http://www.webmd.com Patient Assistance programs: www.rxassist.org/pap-info/default.cfm Pfizer Patience Assistance programs: www.pfizerhelpfulanswers.com

USF Health Quit Smoking Now - (free programs) (813) 929- 1000

Smoking Cessation:

YMCA (health programs) www.bayareaymcas.org • Tampa Metropolitan YMCA www.tampaymca.org (813) 224-9622 • YMCA of Greater St. Petersburg www.stpeteymca.org (727) 895-9622 • YMCA of the Suncoast www.suncoastymca.org (727) 467-9622

www.lungusa.org and www.lungfla.org My Time to Quit: www.mytimetoquit.com Florida Quit Line: http://floridaquitline.com Tobacco Free Florida: http://tobaccofreeflorida.com

Spring 2010 | Your health in your hands

American Lung Association:


Community Wellness Newsletter