02.11.21 Health Matters

HEALTH MATTERS THE OBSERVER’S GUIDE TO YOUR BEST YOU

F EBRUARY 20 21

Here at last

On Saturday, Jan. 30, Orlando Health celebrated the opening of Horizon West Hospital. Meet some of the people you’ll see there in our exclusive behind-the-scenes look.

HEALTH MATTERS

|

OrangeObserver.com

FEBRUARY 2021

OBSERVED

we are so much more than a bookstore!

Serving Central Florida since 2014, we’ve been giving book lovers an inviting space to explore from classics to New York Times best sellers to Indie Next pics. We have access to virtually any title through our online web store, if we don’t have it on our shelf we will get it to your home!

Revamped Health Matters:

Living your best you

MICHAEL ENG

351045-1

EDITOR AND PUBLISHER

349773-1

2

RESPECT PATIENCE COMPASSION Passionately caring for the Safety, Dignity, and Happiness of each person we serve.

407-347-2050 112S. Main Street Winter Garden, FL WinterGardenHomeCare.com All caregivers are employees; bonded and insured

I

t’s easy to be overwhelmed by the aesthetics and architectural beauty of Orlando Health’s Horizon West Hospital.

With window panels stretching two stories tall, West Orange’s newest medical facility, which began seeing patients Saturday, Jan. 30, greets patients with sunshine spilling in from the outside. A gentle curve in the lobby area makes it feel like you’ve just entered a luxury hotel.

And if you’re lucky, your hospital room also will offer views of Disney’s nightly fireworks shows (once they return).

Aside from its aesthetics, the hospital’s layout is logical and functional — built to enable its staff to deliver the best possible care.

And when you ask COO Brian Wetzel about the new campus, he does gush over the artwork, the building design and, yes, even the cafeteria food (it’s not what you think of when you hear the words “hospital food,” he promises). But quickly, he reminds you no facility is worth anything without the people who work inside.

That’s why we have dedicated the first cover of our revamped, re-imagined and relaunched Health Matters to the people whom you will meet when you visit Horizon West Hospital.

These are the faces of the people who already have dedicated countless hours to making sure the hospital meets not only Orlando Health’s expectations but also yours. They are excited and proud; they are humble and dedicated. They are our community’s newest heroes.

In addition to this cover story, you will find many new features in this edition. We’ve tweaked our Physician Spotlight feature to give you more insight into our doctors as people (and not merely their résumés). We’ve added regular features for nutrition and fitness, as well as Un-plugged In, a book review by Writer’s Block owner Lauren Zimmerman (and our attempt to pull you away from your smartphone and into a good book). I’m particularly proud of Brain Food, our new feature just for kids that seeks to answer some of their most burning questions.

When we began planning for this re-imagining of Health Matters, our goals were simple: Make it simple. Make it applicable.

Make it for everyone. As this section grows, we will add more features to better satisfy these goals — all seeking to help you live your best life.

I hope it does. Thanks for reading.

HEALTH MATTERS

OrangeObserver.com

ando

|

FEBRUARY 2021

3

7350 Sand Lake Commons Blvd Suite 1100, Med Plex B 7350 Sand Lake Commons Blvd Orlando, FL 32819 Suite 1100, Med Plex B 407.705.3471 Orlando, FL 32819 407.705.3471 headlandsresearchorlando.com headlandsresearchorlando.com

Orlando

7350 Sand Lake Commons Blvd Suite 1100, Med Plex B Orlando, FL 32819 407.705.3471 headlandsresearchorlando.com

Orlando MEMORY CONCERNS?

ORY ERNS?

Worried about your MEMORY memory? Ask us about our no cost, study-related CONCERNS? about yourMemory Assessment.

Ask us about Worried about your study-related memory?CONSIDER Ask us about TAKING PART IN A CLINICAL TRIAL ssessment. our no cost, study-related

CONSIDER TAKING PART IN A CLINICAL TRIAL

Participants in our clinical trials receive study-related care and Memory Assessment. study treatment.

• No wait, no cost and PART confidentialIN consultation ONSIDER TAKING A CLINICAL TRIAL CONSIDER TAKING PART IN A CLINICAL TRIAL

• No healthParticipants insurance needed in our clinical trials receive study-related care • Highly experienced team of healthcare Participants in ourtreatment. clinical trialsprofessionals receive study-related care and and study • Regular study visits with healthcare practitioner, generally every 10-12 days or monthly study treatment.

• No wait, costprovided and confidential consultation • Study medication andno care at no cost Receive compensation at each visit, starting on the second visit • No and health insurance needed ••No wait, no cost confidential consultation Fullhealth study-related diagnostic ••No insurance needed work-up and physical exam at no cost

ts in our clinical trials receive study-related care and ment.

cost and confidential consultation • Highly experienced team of healthcare professionals • Highly experienced team of healthcare professionals surance•needed • Regular study visits withpractitioner, healthcare practitioner, Regular study visits with healthcare generally every 10-12 days or monthly generally every 10-12 days or monthly ienced team healthcare professionals • Studyof medication and care provided at no cost HOURS • Receive compensation at eachand visit, starting onat the visit days or monthly • Study practitioner, medication care provided nosecond cost y visits with healthcare generally every 10-12 • Full study-related diagnostic work-up and physical exam at no cost FRIDAY MONDAY THURSDAY • Receive compensation at each visit, starting on the second visit ation and care provided at no cost 8:00AM - 12:00PM 8:00AM - 5:00PM study-related andvisit physical exam at no cost mpensation at each• Full visit, startingdiagnostic on the work-up second SATURDAY - SUNDAY lated diagnostic work-up and physical exam at noCLOSED cost

Christopher Galloway, MD Principal Investigator

HOURS

SAME DAY APPOINTMENTS AVAILABLE

MONDAY - THURSDAY 8:00AM - 5:00PM

FRIDAY 8:00AM - 12:00PM

SATURDAY - SUNDAY CLOSED

HOURS

SAME DAY APPOINTMENTS AVAILABLE FRIDAY MONDAY - THURSDAY 8:00AM - 12:00PM 8:00AM - 5:00PM

349542-1

Christopher Galloway, MD Principal Investigator

HEALTH MATTERS

|

OrangeObserver.com

FEBRUARY 2021

PHYSICIAN SPOTLIGHT

Dr. Scott M. Sakowitz Dr. Scott M. Sakowitz is a proud Florida Gator and says he was lucky enough to celebrate two national football championships along with Tim Tebow. The rest of his education was sought out of the Sunshine State, in Pennsylvania and Michigan — “in the freezing cold” — perfecting his orthodontics skills. He created one of the country’s first escape-room businesses, and he was once a contestant on a popular television game show.

When did you first decide you wanted to become a doctor?

I decided I wanted to become a dentist in high school, when I learned about how early Native Americans often died from dental disease.

What is your medical specialty, and how did you choose this?

When I was in dental school, I explored the various specialties and found a love for orthodontics. I really enjoy puzzles (I was even on “Wheel of Fortune”) and upon discovering that orthodontics is like putting together the pieces of a puzzle (the teeth) into the right spot, it seemed like a perfect fit.

?

What are some of the advancements in your particular specialty about which you are particularly excited?

3D printing has completely changed the approach to moving teeth and orthodontic treatment. In the past, the only available treatment option was braces. With the advent of 3D printing and modeling, companies such as Invisalign created removable clear aligners that can move teeth in an esthetic and hygienic way. Now, with the introduction of personal 3D printers, we are able to create aligners in the office, offering a quicker turnaround time and passing savings on to our patients.

If you were stranded on a deserted island, what three books would you want with you?

Does Wikipedia count? I would choose a survival book, because I have a limited skill set in that area. The next one would be “Island Cooking,” so I wouldn’t starve or get bored of eating the same thing. The last one would be a matchbook, so I would be able to start a fire.

What is the most rewarding aspect of your work?

There is nothing greater than seeing someone’s smile when they get their braces (or Invisalign) off.

Of course, the journey to get there is also quite rewarding.

What do you love most about serving patients in the West Orange community?

We love that our patients respect us and work together to achieve great treatment results.

What are your hobbies?

I love escape rooms! In fact, I am the creator of The Great Escape Room, one of the first escape rooms in the United States and the first in Orlando. I also enjoy reading a good book, both

CHECK-UP Practice: Sakowitz Smiles Orthodontics, Hamlin Town Center, 14416 Shoreside Way, Suite 130, Winter Garden; Lake Nona, 9161 Narcoossee Road, Suite 105B, Orlando Specialty: Orthodontics and dentofacial orthopedics Years in practice: Nine Education: Bachelor’s degree, cum laude, University of Florida; graduated top of his class, Ivy League University of Pennsylvania School of Dental Medicine; master’s research in virtual reality and orthodontics, orthodontics program, The University of Michigan

fiction and non-fiction, as well as spending time with my family (my favorite hobby).

Describe your earliest memory of going to the doctor.

I remember shots. They hurt.

Especially the MMR. I am happy to say that now I have no bad memories associated with vaccinations!

Who are some of your most important influences and role models and why?

My parents are a huge positive influence and are fantastic role models for me (and, if I didn’t mention them, they may see this and get mad). Truly, they have always been supportive, loving and motivating, and I would not be where I am today without them.

What are some of your favorite TV shows or movies?

Surprisingly, I’m not much of a movie person, although my wife is, so I’m constantly being introduced to new classics all the time.

I do enjoy TV, though, and some of my favorites have been “Friends,” “The Office,” “Game of Thrones” and, occasionally, “The Bachelor/ ette” when it’s the “most dramatic season yet,” (says host) Chris Harrison.

What are some of your favorite local restaurants or cuisines?

I have a few favorites that really stand out to me — 4 Rivers Smokehouse (great local chain!), Rocco’s Tacos in Dr. Phillips, Sushi Pop in Oviedo, Izziban (Korean barbecue and sushi) and Linda’s La Cantina near the Orlando Executive Airport.

— AMY QUESINBERRY

349765-1

4

HEALTH MATTERS

OrangeObserver.com

Danielle Hendrix

BEKEMEYER FAMILY FARM 1055 E. Story Road, Winter Garden HOURS: 10 a.m. to 5 p.m.

Wednesdays; 9 a.m. to 2 p.m. Saturdays and Sundays PHONE: (407) 917-8068 FACEBOOK: facebook. com/BFFWG DETAILS: The Bekemeyer Family Farm uses both hydroponic and natural methods to grow strawberries, citrus, peaches and a variety of fresh vegetables. The family’s strawberry season begins in November and will run through the end of May or beginning of June. It’s open three days a week for U-pick and a farm stand.

SOUTHERN HILL FARMS 16651 Schofield Road, Clermont PHONE: (407) 986-5806 WEBSITE: southernhillfarms.com HOURS: Strawberry Upick hours vary; check the website or call for details DETAILS: Strawberries are the newest addition to Southern Hill Farms, and they are now available for picking. U-pick dates and times open are subject to change due to crop availability and weather. Check the website before you go to ensure Southern Hills will still be open for picking.

Berry good for you Florida strawberry season is upon us, and it’s time to take advantage of all the health benefits these bright-red berries have to offer.

DANIELLE HENDRIX ASSOCIATE EDITOR

F

lorida may not have the traditional four seasons, but those in Central Florida know it is now strawberry season.

The state is No. 2 in strawberry production (behind California).

Although the picking season generally ranges from February to the end of April, March is typically when strawberries are most ripe for the picking.

Strawberries are such a big deal here that the Florida Strawberry Festival in Plant City — which specifically celebrates the fruit’s harvest — is heading into its 91st year.

Beyond the berry’s great taste is the nutritional benefits it packs. Think about the heartshaped silhouette of a strawberry: That’s your first hint that it’s good for your heart.

Strawberries can help protect your heart, increase good cholesterol and lower your blood pressure. They are packed with vitamins, fiber and high levels of antioxidants, and they are free of sodium, fats and cholesterol.

“A cup of full strawberries is only 46 calories,” said Lisa Cooper, a registered dietician/ licensed dietitians nutritionist at Orlando Health Center for Health Improvement at Horizon West. “It’s a good source of fiber with three grams, and … the combination of them is what’s

TARTARE DI TONNO E FRAGOLE TUNA TARTARE | HERB PESTO | STRAWBERRY-BALSAMIC SAUCE Chef Fabrizio Schenardi, executive chef, Four Seasons Resort Orlando

NUTRITIONAL FACTS

HERB PESTO n 50 grams fresh thyme n 50 grams mint n 20 grams rosemary n 6 pieces garlic cloves n 40 grams dill n Black pepper to taste n Salt to taste n 100 grams Extra virgin olive oil

*Based on 3.5 ounces, or 100 grams, of raw strawberries. n Calories: 32 n Carbohydrates: 7.7 grams n Fat: 0.3 grams n Fiber: 2 grams n Protein: 0.7 grams n Sugar: 4.9 grams n Main vitamins: Folate (vitamin B9), manganese, potassium, vitamin C n More vitamins: Copper, iron, magnesium, phosphorus, vitamin B6, vitamin E, vitamin K

n Wash the herbs, eliminate the stem, dry it and chop the leaves. n Add oil, mix well, adjust seasoning. Keep refrigerated for up to 5 days.

Source: Healthline

going to be helpful for disease fighting. It has potassium, folates and vitamin C.” If you’re looking to pack a punch of vitamin C, strawberries are the way to go. One serving of eight strawberries has more vitamin C than an orange does.

Additionally, Cooper said, strawberries are rich in anthocyanins. These are a type of flavonoid, or a class of plant compounds with antioxidant effects. Anthocyanins also are the pigments that give red, purple and blue plants their rich coloring.

“The anthocyanins provide the red color associated with brain health,” Cooper said.

STRAWBERRY PICKING TIPS

TUNA n 80 grams of tuna (per person); the tuna must be free of strings and finely chopped n Mix the tuna with two tablespoons of herb pesto; adjust seasoning as needed

STRAWBERRY SAUCE n 20 strawberries n 2 tablespoons of blended oil n 8 tablespoons balsamic vinegar n 2 tablespoon brown sugar n Salt to taste

STRAWBERRY 91% Water 7.7% Carbohydrates 0.3% Fat 0.7% Protein

guaranteed

try before you buy

lowest prices

$75 OFF

Any Scooter or Lift Chair in Stock* *Some exclusions apply

n Wash and cut the strawberries into small dice, mix with balsamic, oil and sugar, and let rest for five minutes. n Cook at low flame for 10 minutes, mixing with a wooden spoon. Drain the liquid, add a bit of water and let it reduce. n Once the sauce has cooled completely, drizzle the sauce over the tuna and serve.

COMPOSITION OF A

n Typically, mornings are the best time to pick strawberries because they are still cool — and, you’ll have the pick of the crop. n Pick bright, red berries. “If they are light pink, yellow or green, they will not ripen after you pick them like some fruit will,” said Nancy Bekemeyer Walker, of the Bekemeyer Family Farm in Winter Garden. n Grasp the stem, and lightly pull and twist at the same time. Let the berry roll into the palm of your hand and gently place it in a container. n Berry caps should be fresh, green and intact. n Cool berries after picking, but don’t wash them just yet. “It’s best to wait and wash them right before eating them, and that will help them last longer,” Bekemeyer Walker said. n Strawberries can be stored fresh in the refrigerator for up to a few days.

shop local

5

FEBRUARY 2021

Scooter & Wheelchair Rentals Available Free Local Delivery & Set-up Compact, Lightweight, Easy to Use

1010 FL 50 (At Home Plaza), Clermont

800-217-5619

drive on our indoor scooter track

10% OFF ANY RENTAL* *7 day or more Scooter Rental

www.RegalMobility.com

349806-1

WHERE TO GET STRAWBERRIES

|

6

HEALTH MATTERS

OrangeObserver.com

FEBRUARY 2021

|

The people behind the place

KAREN BENNET

BY TROY HERRING

A

fter years of planning, the new Orlando Health Horizon West Hospital opened its doors for the first time Saturday, Jan. 30.

Located at the intersection of Porter Road and Avalon Road in Horizon West, the new facility spans 214,000 square feet over six stories and is connected with the emergency department that opened two years ago. Since early January, the hospital’s staff have been learning the ins and outs of the facility, and they are making it their own. From environmental service professionals

ENVIRONMENTAL SERVICES Karen Bennet is a cleaning machine — it’s kind of her thing.

Normally, she works as the second shift team lead over at Orlando Health — Health Central Hospital, but with the new hospital finally up and running, she has taken on extra work to help whenever she can get over to Horizon West. The trips are something she hopes can be a constant in the future.

“I love it here, oh Jesus I love it,” Bennet said with a laugh. “I can’t explain myself right now — I’m excited. It’s my first day here, and I’m going to keep coming back.”

to nurses, these are some of the new faces you’ll see around the area’s newest hospital.

NOW ACCEPTING

MEDICARE PATIENTS NEW PATIENTS WALK INS WELCOME Turkey Lake Rd

535

Benefits of Choosing Windermere Medical Center

Sand Lake Rd

528

m

Pk

w

y

Dr. P. Phillips Hospital

Pa l

Wi Vin nter G e ela ard esid Ln k a nd L lage Rd en Vil e k a l r r ve D Sil Park

S Apopka Vineland Rd

Chase Rd

I-4

Located in Lakeside Village Plaza on CR 535 (Behind the 7-Eleven, just north of Publix)

Comprehensive Medical Services for the whole family • •5-star rated by all Medicare plans Open 6 days a week with extended • •Comprehensive medical serviceshours in the evening until a 9 p.m. and Saturdays 9 a.m.

- 5 p.m.

• Open 6 days week with extended hours in the •evening Our top priority is ensuring your optimal health until 9 p.m. and Saturdays 9 a.m. - 5 p.m. by focusing on preventative care • Our top priority is ensuring your optimal health • Telehealth services available by focusing on preventative care • On-site lab draw and X-ray • Telehealth services available • Same day visits available • On-site lab draw and X-ray • Offering Rapid COVID testing • Same day visits available

Call (407) 876-2273 or text (407) 250-9975

WindermereMedicalCenter.com

Commercial PlansAccepted: Accepted: Aetna, Aetna, Ambetter, Ambetter, Allegiance Bright Health, Commercial Plans Allegiance(Disney), (Disney), Bright Health, BCBS, Cigna, Health, Tricare, United Healthcare and many BCBS, Cigna, Oscar Oscar Health, Tricare, United Healthcare, Medicare andmore. many more.

351714-1

2016-2020

HEALTH MATTERS

OrangeObserver.com

AMANDA BOWDEN

LISA COOPER

REGISTERED NURSE/ NURSING OPERATIONS MANAGER On the third floor — at the nurse’s station — is where you’ll find Amanda Bowden.

Bowden — a registered nurse and the nursing operations manager — oversees the day-to-day operations of the in-patient unit while also working alongside her team of nurses to get things done. “(I’m) extremely excited, and really great things are on the horizon,” Bowden said. “We have such a great team here already that it’s just like family, and we love taking care of people, so it’s just wonderful.”

REGISTERED DIETITIAN With more than 20 years of experience as a registered dietician, Lisa Cooper knows what it takes to get people on the right track when it comes to their dietary needs.

On the second floor, in the hospital’s Center of Health Improvement, she — and Lee O’Donnell, program manager and exercise physiologist — help patients by providing personalized health support to individuals committed to making lasting lifestyle changes.

“We are so excited to have the hospital open — it’s such a beautiful facility,” Cooper said. “We’re proud of it.”

JACKIE CARRILLO

REGISTERED NURSE Despite having only been up on the third floor for a short time, Jackie Carrillo already has taken a liking to her new surroundings.

Like any registered nurse, Carrillo relies on those in the nursing team for support, as she takes care of her patients and their needs while also serving as an advocate on their behalf.

“It’s interesting and exciting meeting all of our team members — we are a family, and we work very good together — and just kind of getting into the flow of what’s going on here,” Carrillo said.

ALAENA HILDRETH

FOOD AND NUTRITION GROUP LEAD Although her background has been largely based in the hotel industry, Alexandra Dennis has now taken on the role as food and nutrition group lead in the hospital’s cafeteria, and so far, it’s been good, she said.

Dennis lead the hospital’s cafeteria, and she’s more than excited to have more folks come in and enjoy a meal.

“It’s a good feeling being open,” Dennis said.

“It was a lot a stuff we had to put together — a lot of equipment that either wasn’t working or didn’t get tested out in the beginning — so then opening day, we had multiple things down, but we actually just today got everything up and running, so we’re now fully operational.”

ENVIRONMENTAL SERVICES Donning gloves and a mask, Alaena Hildreth is busy wiping down chairs and other items around one of the hospital’s many rooms.

For Hildreth, who works in environmental services, her role is a crucial part of keeping the hospital clean by providing cleanup of just about every nook and cranny around the facility – although with a new hospital, everything is in pretty pristine shape at this point, she said.

“Everything is really nice, and everyone is so nice here,” Hildreth said.

“It’s exciting.”

On-site services include X-Rays, IV rehydration, drug screens, work & DOT physicals, auto accident evaluation & injury care, and FDA approved Covid-19 testing.

Walk-In Clinic

FEBRUARY 2021

ALEXANDRA DENNIS

student physicals $30

Office Now Open 9am-7pm 7 Days a Week

|

TELEMEDIC INE AVAILABLE 407-960-218 8 Quality healt h at your finge care Seven Days rtips, a Week 9am-7pm

7

349487-1

8

HEALTH MATTERS

|

OrangeObserver.com

FEBRUARY 2021

The heart, explained ANATOMY LESSON

The heart beats about 100,000 times a day, pumping about eight pints of blood throughout the body.

This delivers oxygenand nutrient-rich blood to tissues and organs and carries away waste.

The heart sends deoxygenated blood to the lungs, where the blood loads up with oxygen and expels carbon dioxide.

The heart is made up of multiple layers of tissue — myocardium, endocardium, pericardium and epicardium — and is about the size of a fist. It is at the center of the circulatory system and pumps blood through the body through three types of blood vessels — arteries, veins and capillaries.

Arteries carry oxygenated blood from the heart to the rest of the body and help regulate blood pressure. They branch into smaller vessels called arterioles.

Veins have thinner walls than arteries and carry deoxygenated blood back to the heart.

Capillaries connect the smallest arteries to the smallest veins. They have thin walls to allow them to exchange compounds, such as carbon dioxide, water, oxygen, waste and nutrients, with surrounding tissues.

The heart has four hollow chambers — the two upper, called the atria, which receive blood; and the two lower, called the ventricles, which discharge blood.

They are separated by four valves that keep the blood flowing: aortic, mitral, pulmonary and tricuspid.

I

t’s February, and hearts are showing up everywhere.

AVOID HEART DISEASE

During the month of valentines, red and pink hearts

Heart disease is a leading cause of death in the United States for both men and women. Here are some ways you can help prevent this diagnosis: n Get blood pressure and cholesterol checked n Choose heart-healthy foods n Aim for a healthy weight n Manage stress n Get regular physical activity n Quit smoking n Get enough goodquality sleep n Participate in clinical trials

show up on greeting cards, in store windows and on

restaurant menus. February also is Heart Month, which is dedicated to the health of this vital body organ.

— AMY QUESINBERRY

CELEBRATE HEART MONTH

BLOOD PRESSURE The left and right sides of the heart work together like a dual pump. The opening and closing of the valves — in tune with the pumping action of the atria and ventricles — create the sound of the heartbeat.

Electrical signals cause muscles to contract, and this system controls the rate and rhythm of the heartbeat.

With each heartbeat, an electrical signal travels from the top of the heart to the bottom, causing the heart to contract and pump blood.

Blood pressure is the force of the blood pushing against the walls of the arteries as the heart pumps blood. It is made up of two numbers: systolic and diastolic.

Systolic is the pressure when the ventricles pump blood out of the heart. This is when the pressure on your arteries is at its highest.

Diastolic is the pressure between beats, when the heart is filling with blood.

The pressure on your arteries is lowest during this time.

Each February, NHLBI and The Heart Truth celebrate American Heart Month. They suggest engaging in these seven days of self-care: n Self-care Sunday – Create your self-care checklist for the week n Mindful Monday – Know your blood pressure numbers n Tasty Tuesday – Try a tasty, heart-healthy recipe n Wellness Wednesday – Put your heart into your wellness routine

HEART RATE Your heart rate depends on a number of factors, including activity and exercise, emotional factors, some medical conditions, fever, certain medications and dehydration.

A heart at rest will beat

about 60 times each minute. A healthy pulse is 60 to 100 beats per minute. For instance, an extremely active person could have a pulse as low as 40 beats per minute.

In each minute, the heart pumps about five quarts of blood through the arteries.

n Treat Yourself Thursday – Treat your heart to some relaxation and fun n Follow Friday – Share who inspires you to show your heart love n Selfie Saturday – Post about your favorite way to take care of your heart

LOWERING BLOOD PRESSURE WITH EXERCISE Aerobic activity can be an effective way to control high blood pressure, according to the Mayo Clinic; any physical activity that increases the heart and breathing rates is considered aerobic activity. This includes household chores, such as mowing, raking or gardening; walking, jogging, bicycling or swimming; dancing; and climbing stairs.

At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity, is recommended.

Personalized care with compassion and excellence.

Office Hours:

Mon-Fri 8AM-5PM

By Appointment Only Saturday Mornings 8-12

1551 Boren Drive, Suite A • Ocoee, FL 34761 Wellington Esquea, PA-C • Dr. Bindu Kakkanatt Dr. Shaista Usmani • Dr. Shahid Usmani

Se Habla Español

Call 407-395-2037 • www.OcoeeKidsDocs.com

HEALTH MATTERS

OrangeObserver.com

Going for the

GAINS

Whether you’re on a mission to lose weight, gain muscle, train for a marathon or just maintain a healthy lifestyle, here are some tools to help track your progress.

DANIELLE HENDRIX ASSOCIATE EDITOR

H

ere’s a question now that we’re a month into the new year: How are those fitness goals coming along?

Maybe your goal this year was to lose some weight or to cut back on fast food. Or, perhaps you are hoping to bulk up, get stronger and put on some muscle mass.

Regardless of your fitness goals this year — and whether or not you’ve stuck with them so far — you need a tangible way to track them. The more you consciously track those fitness gains, the more likely you are to stay motivated on your journey.

So, how do you best evaluate your fitness gains? Believe it or not, it’s usually not the numbers on the scale.

BODY COMPOSITION

Instead of just looking at the number on the scale, you need to consider what’s inside that leads to that number.

Lisa Cooper — a registered dietician/licensed dietitians nutrition-

ist at Orlando Health Center for Health Improvement at Horizon West — said body composition is a good way to go if it’s available to you. Body composition calculates a person’s muscle mass versus body fat based on weight.

“That would be getting a measurement of your body, and it would determine what is the fat mass and what they call the fat-free mass — your bone, your water, your tissues, your muscles — and it can even measure down to your skeletal muscle,” she said.

“There’s different types. You can do it from a Dexa (DXA) scan. You can do it from what they call bioimpedance, which is an electrical impulse they shoot through your body and it can register how much fat is in your system versus muscle.

We have one of those scales here at our clinic.”

Bioimpedance analyses are a measure of how well the body impedes electrical current flow.

Fat has high resistivity, while blood has lower resistivity.

Cooper added there are new systems primarily for use at fitness centers or at home, but their

CALCULATE YOUR BMI The National Heart, Lung, and Blood Institute offers a free online calculator to help compute your BMI. Visit bit. ly/3aDpYn8 to find yours.

Here are the BMI categories:

< 18.5 Underweight 18.5 to 24.9 Normal 25 to 29.9 Overweight >30 Obesity accuracy levels are still being researched.

There also is essential fat,which is the minimal amount of fat necessary for normal physiological function. Fat above the minimal amount is referred to as nonessential fat.

“Most women have between 10 and 13% essential fat,” Cooper said.

“Men have a much lower (amount), between 2 and 5% essential fat. The goal of what your body fat should be is based on age, which makes sense because as we age, we have higher amounts of body fat.”

BODY MASS INDEX

Body mass index is a metric related to the number on the scale, but it takes that number a step further.

BMI is a measure of body fat based on height and weight. As your weight goes down, so does your BMI — and vice versa.

“Really, BMI is used to determine disease risk,” Cooper said. “As your BMI gets higher, so does your risk for chronic disease. If weight goes down, your risks will go down with it.”

The higher a person’s BMI is, the more at risk they might be for heart disease, diabetes, cancer and more. BMI also gives researchers

and doctors a way to categorize people’s potential risk for disease.

“The drawback to that is if you have someone who is very muscular and has no body fat or very low body fat, they will weigh a lot because of the muscle mass, and they are not overweight,” Cooper said. “It’s not the best determinant of fitness. It’s more of a marker for a physician to determine level of obesity.”

MUSCLE MASS

Just as it sounds, muscle mass is the amount of muscle in your body. This includes skeletal muscles, smooth muscles and cardiac muscles.

“Muscle mass is going to be individual, but when I measure people, it’s really looking at either maintaining the muscle mass they have as they lose weight or building it,” Cooper said. “As you cut calories, if you’re not careful and you cut too low or you’re not using those muscles as you lose weight, you can lose lean muscle mass, which is skeletal muscle.”

Low muscle mass means you have lower-than-average muscle for your age and gender. Similarly, high muscle mass means your muscle mass is higher than average.

According to Healthline, muscle mass also can be difficult to measure partly because it depends on many factors such as height, ethnicity and fitness level.

Cooper added that typically, a muscle-mass gain will not be quick. An easy way to know if you’re losing fat and gaining muscle, she said, is to do a waist measurement.

“If your pants are sitting looser but your weight on the scale is not changing, that means you’re probably changing your body composition,” Cooper said.

|

FEBRUARY 2021

9

SETTING GOALS

You may have heard of the SMART goal-setting method — making sure your goals are simple, measurable, achievable, realistic and timely.

Cooper loves SMART goals, but she also suggests making goals that are small bites or baby steps toward the larger goal. Pick something — such as drinking eight glasses of water every day — you know you can achieve and work on that.

Once you’ve achieved it, keep going and move forward.

“Sometimes, if you do everything at once, it’s overwhelming, and you feel like you get nowhere, and it doesn’t work,” Cooper said. “Maybe pick one nutrition goal and work on that. If you’re picking one thing at a time and then it’s sticking, you move on to the next.”

TRACK YOUR PROGRESS When tracking your fitness gains, finding a tool that works to keep you motivated is paramount.

It could be a smartphone app, or something as simple as logging food intake or other fitness/ nutritional changes in a notebook.

HEALTH MATTERS

|

OrangeObserver.com

FEBRUARY 2021

BRAINFOOD

The Observer answers kids’ burning curiosities.

Dealing with the 2-3 Zone Defense

I

Troy Herring // Sports Editor

In the game of basketball, a team can defensively set up in a number of ways — one of which is the 2-3 Zone.

CENTER

The biggest man on the court, the center plays close to the basket on both offense and defense — grabbing rebounds and using his/her larger frame to bully opponents down low.

Example: Shaquille O’Neal

POWER FORWARD

Much like a center, power forwards play with their backs to the basket and position themselves under the basket for scoring opportunities, as well as offensive and defense rebounding chances.

Example: Tim Duncan

4

5

SMALL FORWARD

Outside of the self-explanatory man-to-man defense, the 2-3 Zone is a bit different in how it operates.

Instead of each defender sticking next to an offensive player, the defender has a zone he or she is responsible for covering. The two top guards (1 and 2) are responsible for the top of the key and the upper wings; the forwards (3 and 4) set down low are responsible for the paint and out into the corners; and the center (5) is responsible for the paint.

2

3

1

SHOOTING GUARD

POINT GUARD

Also known as the “off guard,” a team’s shooting guard does just as the name implies. This individual is one of the team’s main scorers.

Example: Michael Jordan

Also known as simply the “point,” a point guard is the equivalent of a quarterback to a basketball team. This player, who as a guard is normally smaller, is the individual who is expected to be the floor general and runs the team’s offense.

Example: Steph Curry

4

KEY Pass

Move 4

5

4

5

>

  >

>

>

3

2

>

T

3

>

LET’S BREAK DOWN A PLAY

>

This defense is used for a few reasons. It helps force an offense to take harder baskets from outside and can also hide poorer defensive players, because the 2-3 Zone is a teamoriented defense. However, it is a defense that can be exploited in a few different ways, and we’re going to show you how with this play.

>

>

2

The most versatile position on the court, a small forward is shorter, quicker and leaner than a power forward (4), but larger than a guard. The role of the small forward is to score all over the court, play defense and act a secondary rebounder.

Example: LeBron James

>

3

T

1

2

T

5

>

>

10

1

The point guard (1) passes to the shooting guard (2), pulling the defense to the ball and rotates top defender (T) over.

1

With the defense rotated over, the shooting guard (2) passes back to the point guard (1) as the center (5) sets high pick of 1’s defender. Small forward (3) moves to the corner. The point moves around pick.

If the defensive player gets caught in the pick, the point guard (1) could have an open look at the basket. If not, and the defender goes under screen, the point guard can kick the ball out to the small forward (3) on the wing for the three-pointer.

HEALTH MATTERS

UN-PLUGGED IN

OrangeObserver.com

Enough with the smartphone!

Instead, crack open a book

LAUREN ZIMMERMAN

S

o much of our day involves being in front of a computer, on the phone, micromanaging, putting out fires, finishing up a project, or going through our daily list of things to do. There must be a way to stop sometimes and learn how to relax. If we could replace just a few minutes a day with a stress-free habit, such as reading, we will see changes. The benefits of reading are enormous.

Even though reading may not be everyone’s cup of tea, I challenge you to try to start. Even if you only read 10 minutes of the day, reading can be meditative.

The first step is to make sure what you read helps you relax.

Choose books that take you somewhere enjoyable. Read a biography, a self-help book, historical fiction that takes you to a different time and place, history, science fiction. Take yourself outside of life for just a few minutes. Relax, unwind, unplug and read — so you can reboot.

Some books teach us. I especially enjoyed “The Moment of Lift,” by Melinda Gates (277 pages, Macmillan, 2021), which is now in paperback. Gates found through her experiences all over the globe how empowering women can change the world.

Taking assumptions from her own life’s experiences, she realized women’s roles and customs can be barriers to empowerment.

Gates shares moving stories that helped her realize success is more tremendous in instances where women helped one another and created support groups. The women sought empowerment through one another. They knew what they wanted and helped one another. This book was written with the sole purpose to tell the stories of incredible women worldwide trying to make life better. Progress is possible — as long as we understand the worth of women.

It is a fascinating read. Gates shared that through her foundation, she pieced all these experiences together to come up with her conclusions. For example, she made the connection that family planning and women support groups could break the chain of competitiveness between women in business. Gates believes connections are vital to improving the lives of those in poverty. She wrote that we have to include everyone in the mission of empowerment, even those organizations who do not want to include women.

Gates made permanent connections with the women about whom she wrote. She tried to see their lives through their lenses to have the compassion she needed to understand. We need to realize taking the barriers away from these hard-working women by creating small steps toward equality makes it easier for these smart women to lift their families and their communities.

I encourage everyone to sit down and read books about other people’s experiences. When we read, we get the chance to see life through other people’s eyes and world views.

Lauren Zimmerman is the owner of Writer’s Block Bookstore in downtown Winter Garden.

Serving the Community Since 1966

W. Kevin Cox, M.D.

Jose A. Torres, M.D.

Paul J. Maluso, M.D.

Jacob L. Cox, M.D.

· General Orthopaedic Surgery

· General Orthopaedic Surgery

· General Orthopaedic Surgery

· General Orthopaedic Surgery

· Minimally Invasive

· Hand, Elbow, Shoulder

· Joint Replacements · Sports Related Injuries

· Shoulder & Elbow

· Joint Replacements

· Joint Replacements

· Trauma

Empowering Patients and Restoring Active Lifestyles.

Open Monday - Friday Call us at (407) 654-3505 For Appointments: Press 3

596 Ocoee Commerce Pkwy, Ocoee, FL 34761-4219 www.westorangeorthopaedics.com

349792-1

Authorizations and Referrals can be faxed to (407) 654-4956

|

FEBRUARY 2021

11

HEALTH MATTERS

|

FEBRUARY 2021

OrangeObserver.com

349752-1

12