Presence: Winter 2018

SAINT FRANCIS HEALTH SYSTEM | MARCH 2018

15TH ANNIVERSARY OF THE

SAINT FRANCIS HEALTH SYSTEM VALUES AWARDS SAINT FRANCIS SLEEP DISORDERS CENTER

HEART HOSPITAL AT SAINT FRANCIS TRANSITIONAL CARE HEART FAILURE CLINIC AND CARDIAC REHABILITATION

Saint Francis Sleep Disorders Center Page 15

Contents

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Heart Hospital at Saint Francis Transitional Care Heart Failure Clinic and Cardiac Rehabilitation

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Invaluable Qualities

15th Anniversary of Saint Francis Health System's Values Awards

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Supplement Your Diet with Superfoods

SAINT FRANCIS HEALTH SYSTEM

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Warren Clinic Opens New Location Serving Sand Springs

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Sleep: The Elixer of Life Saint Francis Sleep Disorders Center Provides Sound Solutions

VALUES AWARDS Page 12

a publication of Saint Francis Health System

Letter from Jake Henry Jr., President and Chief Executive Officer Stability is something that can easily be taken for granted. A stable Saint Francis Health System is something our employees, physicians and community have come to expect. This status, while familiar to our constituents, wasn’t earned overnight. It is due to a local board of directors, charging local leaders with the task of ensuring that this health system continues to be the region’s most turned to and trusted healthcare provider. Our strength and stability are underpinned by our mission and values. For it is through the extension of our mission that we work to make our vision a reality.

Our vision is to be the leading integrated Catholic healthcare system providing high quality, comprehensive and innovative care across our regional continuum of services. This vision has no horizon. There is no end to the pursuit of our vision; there is always more that can be done to improve the care we provide and advance the mission of this ministry. As Oklahoma’s largest and leading health system, our responsibility has never been greater. As the great management guru Peter Drucker said, “Rank does not confer privilege or give power. It imposes responsibility.” Ensuring the stability of our system ensures that our patients have access to services and specialties not available elsewhere in our region.

As noted on the cover of this issue, this year we are celebrating the fifteenth anniversary of the Saint Francis Health System Values Awards. Nominated and chosen by their peers, the women and men selected for these annual awards embody our values of excellence, dignity, justice, integrity and stewardship. As this recognition program has evolved, so has its renown. Being named as one of the winners has become one of the highest honors bestowed on an employee and one of the most anticipated announcements of the year. Congratulations to all of this year’s winners!

My best regards,

Saint Francis Health System Board of Directors John-Kelly C. Warren, Chairman Judy Kishner, Vice-Chair Jake Henry Jr. Michael Case Michael Cooke, J.D. Brent Dennis, M.D. William R. Lissau Charles McEntee, M.D. Sanjay Meshri Debbie Zinke

Saint Francis Health System Executive Council Jake Henry Jr.

President and Chief Executive Officer, Saint Francis Health System

Barry Steichen

Executive Vice President/Chief Operating Officer, Saint Francis Health System

Eric Schick

Executive Vice President/Chief Financial Officer, Saint Francis Health System

Mark Frost, M.D.

Senior Vice President/Medical Affairs, Saint Francis Health System

Tom Neff

Senior Vice President/Strategic Planning and Corporate Business Development, Saint Francis Health System

Lynn Sund

Administrator, Saint Francis Hospital and Chief Nurse Executive/ Senior Vice President, Saint Francis Health System

Charley Trimble

Senior Vice President/Operations, Warren Clinic

David Weil

Administrator, Saint Francis Hospital South and Senior Vice President, Saint Francis Health System

Tony Young

Administrator, Saint Francis Hospital Muskogee and Senior Vice President, Saint Francis Health System

Michele Keeling

Jake Henry Jr. President and Chief Executive Officer, Saint Francis Health System

Administrator, Vice President, Laureate Psychiatric Clinic and Hospital

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Creative Confections For the past several years, patients and family members have gathered at The Children’s Hospital at Saint Francis for a very special Christmas cookie-decorating party— compliments of Tulsa’s own Devin Levine, executive chef at SAVOR Catering. Once the last Christmas cookie had been decorated, those participating agreed—there’s no better way to usher in the season than adorning cookies with delectable toppings and treats.

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Saint Francis Hospital Operating Room Expansion Blessing Father John Choorackunnel performs a blessing at Saint Francis Hospital on February 21. In this Catholic rite of blessing and sprinkling of Holy Water, participants pray for God’s blessing, hope, health and healing for all whom pass through the halls.

The blessing also marks the completion of the seven newly opened operating rooms which are part of a five-year phased renovation and expansion project at Saint Francis Hospital.

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Seeing Red As far as Saint Francis’ chief nurse executive and senior vice president, Lynn Sund, is concerned, it’s never too early to encourage others to wear red in support of American Heart Association’s Go Red For Women® campaign. As the chairperson of this year’s event, Sund, along with Dr. Susan Trocciola, took time out to deliver adorable, pint-sized hats of red throughout the postpartum unit on Friday, February 2—the national Wear Red Day. Go Red For Women challenges women to know their risk for heart disease and take action to reduce their personal risk. It also gives them the tools they need to lead a heart-healthy life. For more information, please visit www.goredforwomen.org.

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Heart Hospital at Saint Francis

Heart Failure Program and Cardiac Rehabilitation Today, more than ever before, providing quality healthcare means assuring patients receive care through every single stage of their journey in and out of the hospital.

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The Heart Hospital at Saint Francis’ Heart Failure Program and Cardiac Rehabilitation were both designed to help patients transition from inpatient care to outpatient care— and ensure they continue to receive seamless care throughout the process.

Two Silos of Care “In the world of modern healthcare, there are essentially two silos of care—inpatient and outpatient—and the challenge of finding effective ways to overcome the barriers that may exist between them,” says Dr. Adam Karpman, cardiologist and medical director of the Heart Failure Program. “Once discharged from the hospital, the next step for patients is often overwhelming. Maybe that patient has never experienced prior medical problems—and then all of a sudden, he or she is on a multitude of medications. That’s where we come in. Our specialists do whatever is necessary to help patients navigate

through the transition, while also tailoring care that’s best suited for that particular individual.”

A few days after being discharged from the hospital, patients are scheduled to return to the Heart Failure Program, Cardiac Rehab— or both—in order for doctors and other specialists to address their key issues. In addition to cardiologists, in-house, full-time specialists at the Heart Failure Clinic include a pharmacist, respiratory therapist and clinical nurse specialists.

Two Service Lines, One Goal: Helping Patients Maintain Heart Health The Heart Failure Program is a checkpoint where the patient’s concerns are addressed one-on-one. Time is spent on how the patient is feeling and responding to the medications that have been prescribed. Cardiac Rehab focuses on building each patient’s

Cardiac Rehab patient, Marilyn Stone and Kim Evans, RD, CDE

strength, confidence and endurance in a supportive and closely monitored setting.

The two services work together to provide all that is needed to help patients maintain their heart health.

As its name implies, the Heart Failure Program treats patients with heart failure.

Cardiac Rehab not only provides care for patients diagnosed with heart failure, but also those who are recovering from a heart attack, other cardiac surgery or simply at high risk for developing heart disease.

“Our goal is to provide each patient with the basic tools needed to prevent another cardiac event from occurring and to go forward with a healthy and active life,” says Susan Bonner, clinical manager at the Heart Hospital at Saint Francis who oversees Outpatient Cardiac Rehabilitation. Specialists on staff at Cardiac Rehab include nurses specially trained in cardiology, a professional licensed therapist, registered dietitian, pharmacist and exercise physiologist.

“Once patients have completed the Cardiac Rehab program, we make sure they understand the tools we’ve provided are intended to be lifelong habits,” Bonner says.

“It doesn’t work to say, ‘Well, I finished the program, so now my work is done.’ Exercising, eating a heart-healthy diet and managing anxiety and stress need to be a mainstay for our patients for the rest of their lives.”

Understanding Heart Failure Heart failure is a broad term. And what’s more, the sound of the term itself is scary.

“When patients hear they have failure in their body—especially in their heart—it doesn’t sound good at all and can be very scary,” Dr. Karpman says. “Yet heart failure in general is a very treatable condition—so long as you stay on top of it. There are so many different treatment options and new medications available today that are very effective.”

“Our specialists do whatever is necessary to help patients navigate through the transition, while also tailoring care that’s best suited for that particular individual.”

– Adam Karpman, D.O.

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“Our goal is to provide each patient with the basic tools needed to prevent another cardiac event from occurring and to go forward with a healthy and active life.”

– Susan Bonner, clinical manager, Heart Hospital at Saint Francis

There are many scenarios in which heart failure, sometimes known as congestive heart failure, can develop. Heart failure occurs when the heart muscle doesn't pump blood as well as it should. Certain conditions, such as narrowed arteries in the heart (coronary artery disease) or high blood pressure, gradually leave the heart too weak or stiff to fill and pump efficiently.

Symptoms of heart failure may include shortness of breath; fatigue and weakness; or swelling (edema) in legs, ankles and/or feet.

“It Saved My Life!”

As far as patient, David Reif, is concerned, he’s here today for two reasons: Saint Francis’ Cardiac Rehabilitation and Heart Failure Program—and of course, the many doctors, nurses and other staff members who have been a part of his journey.

“I’m no stranger to the benefits these two services provide and I know I’m still alive today because of what Cardiac Rehab and the Heart Failure Clinic have done for me through the years,” Reif says.

And, if anyone knows a thing or two about the benefits of the two services, it’s this 78-year-old Vietnam veteran. Thirty years ago, Reif experienced his first heart attack, followed by a second one 11 years later.

Three years after that he underwent open heart surgery followed by another in 2000.

He’s back for another round of Cardiac Rehab, this time at his nurse’s recommendation to help strengthen his heart again.

“Before I started the cardiac rehab program this time around, I was on oxygen and using a walker. I no longer need either.

Now, halfway through the program, I’m a lot stronger and feeling much better,” Reif says.

“Once I’ve completed the program, I plan to

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religiously go to the Health Zone three times a week for the rest of my life,” Reif says. “I know I need this and am so grateful for all of the support I’ve received. For anyone recovering from a heart event, there’s no question cardiac rehab is the most important thing a person can do.”

Reif is one of 6.5 million adults in the U.S. living with heart failure (according to recent statistics presented by the American Heart Association). He is also one of the myriad of patients who have received a new lease on life—thanks to the advancements in cardiac care, as well as Saint Francis Health System’s proactive approach to individualized patient care.

“It’s so exciting to be part of a forwardthinking organization like Saint Francis Health System,” Dr. Karpman says. “Providing our patients with the Heart Failure Program and Cardiac Rehab are clear indications the health system is committed to going the extra mile to keep our patients healthy.”

Cardiac Rehab Patient, David Reif

Sandy Loerch, RN and Margaret Harton, RN

For more information on these programs please call Cardiac Rehabilitation at Saint Francis Hospital: 918-494-6470 Heart Failure Program at Saint Francis Hospital: 918-502-2050 Cardiac Rehabilitation at Saint Francis Hospital Muskogee: 918-681-6819

A SPOTLIGHT ON THE REGION:

WARREN CLINIC OPENS NEW LOCATION SERVING SAND SPRINGS Muskogee

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Above: Drs. McConnell, Wiegman, Burghart and Heather Zimmerman, APRN. 28 69

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WARREN CLINIC SAND SPRINGS 62

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102 South Main Street Sand Springs, Oklahoma 74063 918-245-2286

On March 5, 2018, a new and more spacious Warren Clinic Sand Springs facility opened its doors to patients and families in the area. Featuring extended hours and additional services, the new facility, located at 102 South Main Street, will continue to provide high-quality primary and pediatric healthcare, as well as urgent care, radiology and on-site laboratory services.

“All of us at Warren Clinic are so pleased to offer our friends and neighbors in the Sand Springs area the signature, high-quality continuum of care that is Saint Francis Health System,”says Charley Trimble, senior vice president operations, Warren Clinic. “It is all part of the health system’s ongoing goal of ensuring patients and their family members have access to the healthcare services they need—convenient to where they live, work and send their children to school.”

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PROVIDERS Family Medicine David E. Wiegman, M.D. Heather Zimmerman, APRN, CNP Pediatrics Wendy McConnell, M.D. Internal Medicine F. Jera Burghart, M.D.

GENERAL CLINIC HOURS (for scheduled primary care appointments) Monday: 8 a.m. to 8 p.m.

Tuesday and Wednesday: 8 a.m. to 5 p.m.

Thursday: 8 a.m. to 8 p.m.

Friday: 8 a.m. to 5 p.m.

URGENT CARE HOURS Monday – Friday: 8 a.m. to 8 p.m.

Saturday and Sunday: 10 a.m. to 6 p.m.

Online scheduling available at saintfrancis.com/urgentcare.

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2017 Saint Francis Health System Values Award Recipients: Kristen Casillas, RN; Jeremy Kirk, ARRT (R)(CT); Allysa Shirley, RN; Patricia Schatzmann, RN and Angela Record, BS HT (ASCP)

Invaluable Qualities 15th Anniversary of Saint Francis Health System’s Values Awards 12

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The values of excellence, dignity, justice, integrity and stewardship have long formed the foundation of care at Saint Francis Health System and guide how patients, family members and coworkers are treated.

Living, Breathing the Values This year marks the 15th anniversary of one of Saint Francis Health System’s most meaningful traditions. Each year since 2003, five employees have been chosen who represent living, breathing examples of health system values.

“At Saint Francis, there’s no greater honor than receiving one of these awards, and the panel of judges who make the decision (comprised of a cross section of health system employees) takes it very seriously,”

says Sister Mary Benedicta Maier. “When the winners are announced, I’ve witnessed many sacrosanct moments of joy. It seems as if the coworkers are as happy and excited as the winners themselves. After all, coworkers and peers are the ones who submit the nominations in the first place; they are the ones who see this person’s daily actions and interactions with others; and they are the ones who have the opportunity to truly see the inner fabric of that person.”

While the Values Awards incite joy amongst coworkers, this emotion only begins to describe how the winners themselves feel when they learn the happy news: “I feel so blessed to receive this incredible honor. I love my patients and their families and am so grateful for the bond I am able to create with them. When they are at the hospital, I do all I can to make them comfortable during what I imagine are some of the most difficult days of their lives. I feel so fortunate to do the work I love at what I believe is the finest hospital in the country.”

2017 Excellence Award: Kristen Casillas, RN, The Children’s Hospital at Saint Francis “Receiving this award was such a surprise! I’m very proud to work at such a quality health system that takes its values so seriously. For me, seeing our staff of 30 work together as one, is the greatest thing to see. And, to have the opportunity to work with an amazing staff that does all it can to provide the best care for our patients is truly an honor.”

2017 Integrity Award: Jeremy Kirk, ARRT (R)(CT), Imaging Services “I guess you could say I’m kind of a ‘keep to myself ’ type of person, so my job in the pathology lab is perfect for me. While I don’t have direct contact with patients, I know that I indirectly impact their care behind the scenes by diagnosing surgical specimens and that means a lot to me. Knowing that I am helping patients and doing my job to the best of my ability is what keeps me coming back every day. I’m very happy to be working at Saint Francis and appreciate this honor very much.”

2017 Stewardship Award: Angela Record, BS HT (ASCP), Laboratory Services “Receiving this award is so humbling and a great honor. In my job, I care for women with high-risk pregnancies. Patients can be here anywhere from a day or two, or all the way up to three months. This often gives me a lot of time to talk to and really get to know patients and their family members; so, they become like family to me. Being a nurse is my mission and every day when I come to work, I try to treat people as I believe Jesus Christ would.”

2017 Justice Award: Patricia Schatzmann, RN, Saint Francis Hospital “I was blown away when they announced I’d received this award! I feel like I give my ‘all’ to patients and am so honored to provide care during one of the most pivotal experiences in a woman’s life—giving birth to a child. I love the Lord and I try my best to be the hands of Jesus and provide comfort and loving care during a very special time in their lives.”

Saint Francis Health System Values Awards Recipients 2003

2010

Linda Hembree, Excellence Joyce Kunkel, Dignity RaNae Green, Justice Marilynn Bartel, Integrity Eric Schick, Stewardship

Jennifer Sorensen, LPN, Excellence Mike Ogburn, Dignity Bonnie Parks, Justice Robert Bookout, D.Ph., MPH, Integrity Cheryl Brenneman, RN, Stewardship

2004

2011

Dottie Alcott, Excellence Becky West, Dignity Cathy Larschan, Justice Jeff Case, Integrity Larry Hill, Stewardship

Steve Dick, Excellence (honored posthumously) Sharon Boyer, Dignity Ellen Loeffler, Justice Jenny Palacios, Integrity Donna Sweat, Stewardship

2005

2012

Chip Parrish, Excellence Cynthia Hillshafer, Dignity John Hurlburt, Ph.D., Justice Robert Kralicek, LCSW, Integrity Ted Casey, Stewardship

Sheryal Williams, Excellence Anthony Lomangino, Dignity Vickie Roberts, Justice Beth Roberts, Integrity Sharon Cox, Stewardship

2006

2013

Cynthia Harris, RNC, BSN, Excellence Janice Kay Ward, Dignity Mark Kent, Justice Judy Hale, RN, BSN, Integrity Ruth Claire Armstrong, Stewardship

Dee Crookham, Excellence Randy Williams, Dignity Judy Toman, Justice Kay Taiwo, Integrity Doug Mills, Stewardship

2007

2014

Michael Henderson, Excellence Marnie Dill, Dignity Evelyn Marquez, Justice Sue Anderson, Integrity Sara Schaffer, Stewardship

Linda Schneider, Excellence Mary Thyvelikakath, Dignity Kelly Vincent, Justice Kay Drake, RN, Integrity Laura Brunson, Stewardship

2008

2015

Monty Coombes, Excellence David Kwok, Dignity Bill Nole, Justice Myra Bledsoe, Integrity Brian Haines, Stewardship

Clint Hise, RN, Excellence Jeremy Knapp, RN, Dignity Jessica Gomez, RN, Justice Netsehty “Sadie”Andemariam, RN, Integrity Tonya Jones, Stewardship

2009

2016

Jane Bookout, D.Ph., Excellence Bonnie Walrath, RN, Dignity Jason Boone, Justice Kelli Horn, Integrity Mary Hansen, Stewardship

Joseph Asombrado, RN, Excellence Sandy Hold, RN, BSN, Dignity Trish Davis, LPN, Justice Diana Dailey, Integrity George Raptou, Stewardship

2017 Dignity Award: Allysa Shirley, RN, Saint Francis Hospital Saint Francis Health System

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Giving Their Best

Saint Francis Health System Values Excellence Promoting high standards of service and performance

Dignity Respecting each person as an inherently valuable member of the human community and as a unique expression of life

Justice Advocating for systems and structures that are attuned to the needs of the vulnerable and disadvantaged and that promote a sense of community among all persons

Integrity Encouraging honesty, consistency and predictability in all relationships

Stewardship Ensuring prudent use of talents and resources in a collaborative manner

As years pass, and more employees join the esteemed cadre of winners, the Values Awards stand as a constant reminder of the quality of people that make Saint Francis Health System what it is.

“I’ve only been here a short while, but it didn’t take long to see that the health system has a knack for employing truly remarkable people,” Sister Mary Benedicta says. “These are people who not only give their best while at work, but also in other aspects of their lives and within the community around them. Each day, I’m inspired by what I see and I feel sure the Values Awards is a tradition that will be around for generations to come.”

Passing the Torch—Year to Year, Generation to Generation Since 2003, when the Values Awards recognition was first established, its significance has in no way lessened with time—(so say the following previous winners): “Through the years, I’ve had the opportunity to see the subsequent winners and their contributions to this organization. It’s true—the people who work here really do live by the health system’s values, which are in no way just words plastered on posters or signs. I believe the quality of our staff and the faith-based environment that drives our culture is very special. I’ve worked here 37 years and am honored to work here—and to be recognized as a Value Awards winner among this high-quality group of people.”

2003 Integrity Award: Marilynn Bartel, Vice President, Ancillary Services “I look at the Values Awards as another outward sign of our commitment to our patients and to each other. When we identify those winners each year, we are reminding ourselves of why we do what we do … and why we do it together at Saint Francis Health System. I really believe our values are both the glue that holds us all together, and the bedrock on which we build our future. The stories of subsequent winners are always inspiring to me—and not just the stories of the winners—but the stories of all who have been nominated serve to remind us of the amazing things our friends and colleagues are doing each day throughout the health system.”

2008 Justice Award: Bill Nole, Director Quality, Saint Francis Hospital

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Sleep:

The Elixir of Life The Saint Francis Sleep Disorders Center Provides Sound Solutions

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If one thing is certain in this life, it’s this:

Sleep’s fundamental role in our health and well-being is not overrated.

How Much Sleep Do We Really Need?

According to the National Sleep Foundation, recommended hours of sleep per 24-hour period for each age group are as follows:

Newborn (0 to 3 months): 14 to 17 hours Infant (4 to 11 months): 12 to 15 hours Toddler (1 to 2 years): 11 to 14 hours Preschool (3 to 5 years): 10 to 13 hours School age (6 to 13 years): 9 to 11 hours Teenager (14 to 17 years): 8 to 10 hours Young adult (18 to 25 years): 7 to 9 hours Adult (26 to 64 years): 7 to 9 hours Older adult (Over 65 years): 7 to 8 hours 16

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The most common signs and symptoms of sleep apnea include:

Sleep is Powerful In effect, sound sleep is as important for our survival as food and water. Just know everything you’ve heard about the restorative benefits of a good night’s sleep is true.

Without sleep you can’t form or maintain the pathways in your brain that enable you to learn and create new memories. Concentrating and responding quickly also becomes more difficult. Lack of a good night’s sleep takes a serious toll on your creativity, productivity, as well as your overall longevity.

While we typically spend about one-third of our lives sleeping, more than 100 million Americans of all ages fail to get a good night's sleep on a regular basis.

“There are a number of reasons for sleeplessness, but the most common is obstructive sleep apnea, a potentially serious sleep disorder which causes breathing to repeatedly stop and start during sleep,” says Richard M. Bregman, M.D., founder of the Saint Francis Sleep Disorders Center. “In fact, nearly 20 percent of the population suffers from sleep apnea—a percentage that has risen in recent years due to obesity, as well as doctor/patient recognition of signs and symptoms.”

• loud snoring; • paused breathing; • gasps; • falling asleep at the wrong times (at work or while driving); • trouble concentrating; • becoming forgetful, irritable, anxious or depressed; • morning headaches; and/or • frequent trips to the bathroom at night.

If any of these symptoms are present, it’s time to talk to your primary care physician.

He or she may suggest a sleep study evaluation.

“Most people—at some point in their lives—experience difficulty falling asleep.

But, the good news is treatment of sleep disorders is progressing rapidly, with new advances appearing all the time,” says Michael D. McLaughlin, D.O., medical director, Saint Francis Sleep Disorders Center. “The vast majority of referrals we receive are for sleep apnea testing, but we treat other sleep disorders, as well. We’ve found that once tested, 75 percent of our patients require an overnight study at the sleep center. This is usually due to their primary care physician’s recommendation following a preliminary screening.”

In Search of Quality Sleep The Saint Francis Sleep Disorders Center—one of only a few centers in eastern Oklahoma accredited by the American Academy of Sleep Medicine (AASM)—offers a variety of services that can help determine the causes of sleep disorders.

“Sleep tells us so much about a person’s overall health,” says sleep specialist Satish Bhadriraju, M.D. “If the reason for sleeplessness is left undiagnosed, it can lead to serious health problems such as hypertension, stroke, heart attack, cancer and diabetes.

Lack of sleep can also result in behavioral issues including depression and irritability.”

Providing sleep solutions for patients aged one year and up, the Saint Francis Sleep Disorders Center is a 16-bed facility with three board certified sleep specialists on staff.

Through tests and observations, the doctors and other professionals can diagnose sleep disorders, as well as recommend treatments to improve quality of sleep.

In addition to sleep apnea, other sleep disorders treated at the Saint Francis Sleep Disorders Center include: • Insomnia: trouble falling or staying asleep • Restless legs syndrome: an overwhelming urge to move your legs • Narcolepsy: a chronic sleep disorder characterized by overwhelming daytime drowsiness and sudden attacks of sleep • Circadian rhythm disorders: disruptions in a person’s “internal body clock” • Parasomnias: abnormal movements, behaviors, emotions, perceptions or dreams

Michael D. McLaughlin, D.O., medical director, Saint Francis Sleep Disorders Center

• Periodic limb movement disorder: repetitive movements, most typically in the lower limbs, that occur about every 20 to 40 seconds • REM behavior disorder: “acting out” dreams with vocal sounds and sudden arm and leg movement, sometimes in a violent manner

Terra Mancinelli, RPSGT, manager and Richard Bregman, M.D., founder, Saint Francis Sleep Disorders Center Saint Francis Health System

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Sleep Hygiene: Setting the Groundwork for Quality Shuteye Sleep is an essential part of everyone’s life. It is taken for granted until a person encounters difficulty sleeping or misses a night’s sleep. Then it becomes more important than ever before. If you are having problems sleeping, here are some helpful tips on getting that good night’s rest:

Need to sleep: Get as much sleep as needed to feel refreshed and healthy, but not more. You can’t “catch up” on lost sleep, nor should you go to bed because of boredom or to escape an unpleasant situation.

No naps: If you’ve been having trouble going to sleep at night, avoid naps, especially in the afternoon or early evening.

Exercise: Regular exercise tends to be an effective aid for sleeping, partly due to the release of energy and mental tensions.

Hunger: Hunger may disturb sleep and a light snack (less than 400 calories) may help sleep.

Caffeine: Caffeine in the evening disturbs sleep, even for those who feel it does not.

Tobacco products: All tobacco products are stimulants and cause disruptions in sleep.

Slow down: As the evening progresses, take time to unwind.

Alcohol: Even one drink or “nightcap” can play havoc with your sleep cycle.

Bedtime: Go to bed and get up at the same time each day. Within a few weeks, your schedule will result in regular sleep habits.

What to Expect During a Sleep Study Evaluation In preparation for a sleep study, a technician will attach electrodes to the patient’s scalp using an adhesive that is easily removed once the test is completed. Electrodes will also be attached to areas around the patient’s eyes, chin and legs.

Once the electrodes are attached and the patient is ready for bed, the electrodes are plugged into a box that connects him or her to a computerized polygraph which compiles information while the patient sleeps.

“These electrodes are designed to monitor brainwaves and eye and muscle movements during the night. A stretchy band will be placed around the patient’s chest and abdomen to monitor their breathing pattern,” Dr. Bregman says. “A corresponding air sensor will be placed under their nose to continually monitor the amount of air flowing through the nose. Throughout the process, the patient’s heartbeat is monitored, as well as the level of oxygen in the blood.”

Once it is determined a patient is affected by a sleep disorder, treatment options include continuous positive airway pressure (CPAP) for sleep apnea, and appropriate options for other sleep disorders treated at the Saint Francis Sleep Disorders Center.

Falling asleep: If you’ve been lying in bed for 20 minutes and sleep is nowhere near, don’t stay there becoming more tense by the moment. Get up and do something that is relaxing or boring. When you are too sleepy to stay awake any longer, return to bed.

For more information about the Saint Francis Sleep Disorders Center, please call 918-502-5600.

Breathing: Deep breathing can bring on drowsiness. Take very slow, deep breaths in a series of three, exhaling fully after each. At the end of the third exhalation, hold your breath as long as possible. Then repeat the series.

Lights: Avoid lights, including TV, mobile devices and tablets, after you have gone to bed. There is some indication that the brain is very sensitive to light and that it tells the brain that it is time to wake up.

Contact your personal physician: If you (1) are still unable to fall asleep, (2) can’t stay asleep, or (3) sleep at night, but constantly feel sleepy during the day, then you should contact your physician to rule out a medical problem.

Sleep on It The source of the above information is from the publication Say Goodnight to Insomnia by Gregg Jacobs, PhD 18

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A sleep study room at the Saint Francis Sleep Disorders Center

2018 Spring Series

Make plans to join us for our continuing series of Medical Town Hall events, where Saint Francis Health System physicians discuss a wide range of healthcare topics and answer

Thursday, March 29

Thursday, April 26

Allergy and Ear, Nose and Throat Q&A

Sleep Disorders Q&A Dr. Michael McLaughlin and Dr. Satish Bhadriraju from the Saint Francis Sleep Disorders Center will lead a discussion on why sleep is so important to your overall physical and mental health. Learn more about the signs and symptoms of sleep problems, and how they are diagnosed and treated.

Michael McLaughlin, D.O.

Join Warren Clinic specialists Dr. Lynn Wiens and Dr. Andrew Gaut for a discussion about concerns related to allergies; ear, nose and throat; as well as conditions of the head and neck. Ask your questions and learn about available care and treatment options.

Lynn Wiens, M.D.

Andrew Gaut, M.D.

Satish Bhadriraju, M.D.

All sessions are free to the public.

Location: Saint Francis Hospital Education Center, 6161 South Yale Avenue, east side of hospital building (access Warren Way from 61st Street) Time: Refreshments – 5:30 p.m.

Program – 6:00 to 7:30 p.m.

Moderator: Dr. Kenneth Piper To make a reservation, please call 918-494-1448 or email events@saintfrancis.com.

For event and parking information, please visit saintfrancis.com.

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Health and Nutrition

Supplement Your Diet with

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S D O !

S O D F R O E O P F UPER SSU While superfoods may not grant you “super powers,” it’s entirely possible they may provide

the next best thing ...

Superfoods (also referred to as functional foods) are nutrition-packed dynamos that can help lower cholesterol, limit inflammation and fight heart disease and cancer.

“To my knowledge, there is no definitive list of superfoods—probably because it would be difficult to include all of the wonderful foods that benefit our bodies in so many ways,” says Valerie Dandridge, outpatient dietitian at Saint Francis Hospital. “Basically, a superfood is any food that is rich in nutrients and good for your overall health. In order to be considered a superfood, it should be a good source of fiber, vitamins, minerals and other nutrients; high in phytonutrients (chemical compounds found in plants which help to reduce inflammation); antioxidant compounds (such as Vitamins A and E and beta carotene) and help reduce the risk of heart disease and other health conditions.”

A sampling of superfoods:

Salmon and other varieties of cold water fish: Atlantic mackerel, cod, haddock, herring, mahi-mahi, anchovies, trout and sardines high in Omega-3 fats and low in mercury are protein-packed fish that can lower overall risk of heart disease, reduce joint pain and improve brain development and function. About eight ounces of fish a week is a good goal; however, if you don’t like fish, take a daily Omega-3 fatty acid supplement instead.

Nuts (all types): Nuts contain unsaturated fatty acids and other

nutrients, as well as help to control blood sugar levels. Be mindful of the serving size, because as healthy as nuts are, they also are calorie-dense.

Beans: Beans of all varieties are a great source of fiber, as well as protein, potassium and folate.

Berries: These little beauties are loaded with vitamins and minerals.

Not only are they low in calories, their anthocyanin pigments—which give them color—offer health-promoting benefits. If you can't get fresh berries, frozen unsweetened berries make a fine alternative.

Kale and other greens including spinach: These green foods contain vitamins, minerals, antioxidants and are abundant in phytonutrients.

Whole grains and barley: These foods are high in fiber, help to lower cholesterol and assist with blood sugar control.

It Takes a Team

As powerful as superfoods are, it’s important to understand that incorporating them into a well-rounded diet is the key.

“It’s unrealistic to assume you can have a kale smoothie in the morning and then eat horribly all day and expect the smoothie to undo all that damage. The fact is superfoods do the most for your heart and your overall health when incorporated into a diet

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that’s balanced in lean protein, whole grains, fruits, vegetables and low-fat milk and dairy products. Your diet also should include nuts, seeds and legumes, fish and liquid vegetable oils,” Dandridge says. “I tell my patients to try to follow the 80/20 rule: Eat healthy foods 80

percent of the time, and other not-so-healthy foods 20 percent of the time. It’s ok to have treats once in a while if your primary food choices are healthy.”

! s e p ! i s c e e p R i c R e E R P UPER SSU Go ahead! It’s perfectly okay to ffi ifill up on superfoods and the following delicious recipes are a great way to start.

Garlic Salmon Ingredients

11/2 pounds salmon fillet Salt and pepper, to taste 3 cloves garlic, minced 1 sprig fresh dill, chopped 5 slices lemon 5 sprigs fresh dill weed 2 green onions, chopped

Bean and Barley Soup

Directions

This hearty and healthy bean and barley soup tastes like it’s been simmered for hours. It is actually very quick to put together. Not only that, this recipe freezes well.

Preheat oven to 450 degrees. Spray two large pieces of aluminum foil with cooking spray. Place salmon fillet on top of one piece of foil. Sprinkle salmon with salt, pepper, garlic and chopped dill.

Arrange lemon slices on top of fillet and place a sprig of dill on top of each lemon slice. Sprinkle fillet with chopped scallions.

Ingredients

4 tsp. extra-virgin olive oil 1 large onion, chopped 1 medium fennel bulb, cored and chopped 5 cloves garlic, minced 1 tsp. dried basil 1 15-oz. can cannellini or other white beans, rinsed 1 14-oz. can fire-roasted diced tomatoes 6 cups low-sodium vegetable broth 3/4 cup quick-cooking barley 1 5-oz. package baby spinach (6 cups) 1/4 cup grated Parmesan cheese 1/4 tsp. ground pepper Directions

Heat oil in a Dutch oven over medium-high heat. Add onion, fennel, garlic and basil. Cook, stirring frequently, until tender and just beginning to brown for 6 to 8 minutes.

Mash 1/2 cup of the beans. Stir the mashed and whole beans, tomatoes, broth and barley into the pot. Bring to a boil over high heat. Reduce heat to medium and simmer, stirring occasionally, until the barley is tender (about 15 minutes). Stir in spinach and cook until wilted, about 1 minute. Remove from the heat and stir in cheese and pepper.

Cover salmon with second piece of foil and pinch together foil to tightly seal. Place on a baking sheet or in a large baking dish. Bake in preheated oven for 20 to 25 minutes, until salmon flakes easily. © 2018 eatingwell.com

No-Cook Overnight Oatmeal Ingredients

1/3 cup milk 1/4 cup rolled oats 1/4 cup Greek yogurt 2 tsp. chia seeds 2 tsp. honey 1 tsp. ground cinnamon 1/4 cup fresh blueberries Directions

Make Ahead Tip: Refrigerate for up to three days or freeze for up to six months.

Combine milk, oats, Greek yogurt, chia seeds, honey and cinnamon in a 1/2-pint jar with a lid. Cover and shake until combined.

Remove lid and fold in blueberries. Cover jar with lid. Refrigerate oatmeal, 8 hours to overnight.

© 2018 Allrecipes.com

© 2018 eatingwell.com

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