East County Health Matters January 2015

Health Matters Observer

EAST COUNTY

JANUARY 2015

Healthy N ew Year Learn how to set and k eep health goa ls in 2015. P AGES 2-3

FIT TOGETHER

SAVOR IT Three ways to make a new favorite: winter squash.

Learn how foods affect each part of your body.

PAGES 4-5

PAGE 11

PAGE 10

Group fitness offers motivation, fun in new year.

HEAD TO TOE

East County Health Matters | January 2015

2 YourObserver.com

NEW YEAR,

What happens after the resolution craze of the new year ends? Here’s our guide to cleaning up your diet, overall health and spending as well as how to set goals you can keep in 2015.

NEW YOU

BY AMANDA SEBASTIANO With each new year comes a clean slate, a chance to exercise more, eat healthier or spend more time with family and friends.

The start of 2015 means something different to everyone.

Although a Marist Poll survey found that four in 10 Americans make New Year’s resolutions, only 59% of surveyed individuals fulfilled those goals last year.

Whether you made a resolution among friends or a personal choice to become a better version of yourself this year, what will 2015 bring for you?

Here, professionals offer advice on financial, nutrition and fitness best practices for a new you in the new year.

The key to establishing healthy eating habits is to focus on the positive aspects of what may seem like dieting, said Nora Clemens, registered dietician and nutritionist in Sarasota.

To accomplish those goals, rather than fixating on what you can’t eat, introduce more fruits and vegetables into your diet.

“Oftentimes people create a negative perception of getting healthier by saying, ‘I’m not going to have this,’” Clemens said.

“Instead, decide what you should be eating and include those things.”

But introducing new foods into a diet doesn’t mean the cake can stay.

To make cutting ties with sweet treats and other fattening foods easier, pick one unhealthy food and stop eating it right away — a clean break, Clemens said. Choose a food that’s the biggest problem, or the most unhealthy.

Sugar and processed grains, such as white bread and pasta, play key roles in obesity and diabetes, Clemens said. She advises those foods be eliminated first.

Clemens also recommends documenting what you eat each day. Looking back on food choices will help motivate an individual to continue healthy habits and stay away from making poor ones, she said.

Making lists of what foods to introduce into the diet can also be helpful, as well as finding an accountability partner.

Having a friend eat healthfully and also document what foods she’s eating makes the transition easier, Clemens said.

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January 2015 | East County Health Matters MAKING A FINANCIAL ROAD MAP

Dave Cozzette is the definition of a planner.

But even the owner of Cozzette Accounting LLC, “a numbers guy,” can get behind on his finances after holiday shopping, he admits.

So, before the start of a new year, he crafts professional and personal budgets, his financial road maps.

Creating a budget is a must in regaining financial stability after the holidays, Cozzette said.

“You’d be surprised what you find when you write things down on paper,” Cozzette said. “You have a map and a direction of what you want to do — a starting point and an end point.”

Good budgets are realistic, conservative and determine wants versus needs.

To successfully create a balanced budget, determine what income and expenses are first. After bills are paid and other necessities are subtracted, then factor in savings and other miscellaneous needs.

Setting aside dollars for savings is crucial.

Cozzette tells his clients to think of savings

YourObserver.com 3 EXERCISING CORRECTLY

as paying yourself. Having money set aside for emergencies is helpful and necessary, he added.

Also, evaluate how much money is spent on entertainment. Cutting back on dining out and going to the movies lends more dollars to paying off holiday debt.

Another tool the accountant recommends is organizing bills from highest interest rates to lowest and paying debt as the budget allows.

But, most importantly, don’t give up.

“No one’s plan will go perfectly,” Cozzette said.

“That plan will change next month and again after that.

Just stick with (the plan) and your finances will work out.”

Ty Barnes knows his schedule will fill up at the start of a new year.

After the holidays, the 18year certified personal fitness instructor always sees a spike in gym memberships and receives more calls for one-on-one personal training sessions.

“Many people want to start exercising in the new year; that’s not the problem,” Barnes said.

“People are eating and drinking for eight weeks (over the holidays) and start to feel lethargic — that’s what gets them in the gym or with me.

It’s getting people to stay with a routine that’s difficult.”

Barnes recommends the average person exercise about three times per week, for about an hour each time. But routines vary based on the motivation level and goals of each individual.

He guides clients in exercising different parts of the body during

ACCOMPLISHING GOALS

What makes a good resolution?

To make a resolution stick, bad habits must be broken, said Marc Simms, a behavioral analyst whose job centers on helping employees improve their performance at work.

The answer is more about the individual than the goal. Overcoming bad habits is about visualizing your goal and replacing bad habits with new ones, he says.

For example, if an individual is trying to lose weight, when he or she craves something sweet, take the dog for a walk instead. Replacing something negative with a positive activity will help train the mind to follow a new routine, Simms said.

“Resolutions are about making goals to make yourself better,” Simms said.

The path to changing a bad habit isn’t quick or easy, Simms said. Fulfilling goals takes patience, being reasonable and realistic, Simms says.

First, pick something that has personal meaning and that can be accomplished.

“You have to really want whatever it is you want to do or change,” Simms said. “But be practical.”

Equally important is the understanding that goals

each workout and maintaining a diverse routine.

“If you do the same thing every time you exercise, you’re not going to stick with it,” Barnes said. “It gets boring and it’s not doing much for your body.”

He also recommends you begin with activities that cause you to break a sweat but aren’t too strenuous.

Weight loss and muscle toning take time; straining muscles or suffering from other injuries because of overexertion isn’t beneficial.

“If someone is just getting back to exercising, it’s best to start small and build your way up,” Barnes said.

“Don’t rush it and just overload yourself right away.”

Drinking to a new you: Tips on detoxing Drink, drink, and drink more after that.

That’s what Nora Clemens, registered dietician and nutritionist, recommends for individuals interested in doing a post-holiday detox.

To properly cleanse the body after unhealthy eating, detoxing requires drinking half of an individual’s body weight in ounces of water.

“Take your weight and divide it by two and that’s what you should drink each day to detox,” Clemens said. “Try it for two or three days and do the math to see how much you’re

aren’t achieved in a day. Failure will come, but put mind over matter and take control of moments of weakness, he says.

When a slip-up occurs, think about the goal and what you’re trying to accomplish as motivation to break bad habits for good.

“People need to realize that they aren’t going to reach their goal immediately,” Simms said. “ You will have setbacks. That’s where fortitude comes in.”

drinking. If you’re not meeting fluid needs, you can’t detox.”

Coffee and tea are suitable replacements for water throughout the day, but avoid fruit juices.

Clemens tells her clients at Nutrition and Wellness Solutions they must also eat fruits, vegetables and lean meats, too.

Individuals who want to take detoxing to a deeper level should avoid dairy and gluten.

Clemens recommends detoxing for at least two weeks.

Once the detox is over, slowly reintroduce foods to avoid getting sick and to see if removing a food made you feel healthier.

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East County Health Matters | January 2015

4 YourObserver.com

GROUP MENTALITY

BY AMANDA MORALES Getting into a new fitness routine can be a daunting goal if you are going it alone. Newcomers can easily be derailed without direction or a workout buddy. There is certainly

strength in numbers associated with group exercises to help motivate the most novice of participants.

As is clear in our sampling of local classes, group exercises have evolved from standard aerobic classes to include interval workouts, trampolines and even the pool.

Group exercises help keep participants on track with fitness goals.

HEALTHFIT AQUA TAI CHI Address: 5880 Rand Blvd., Sarasota Group exercises can also help during the recovery process following an intensive workout. For a more meditative approach to group fitness, Sarasota Memorial Hospital’s HealthFit offers an aqua tai chi. The weekly class is open to all ages; participants range in age from 15 to more than 60 years old.

Traditionally, tai chi is performed on land with groups doing moves in unison. Some of the forms include cloud hands and the

monkeys; the goal is to help participants stretch muscles and their minds.

The exercise is especially beneficial for participants who are recovering from surgeries or have injuries.

Instructor Sandy Bellino has been teaching tai chi for 35 years and discovered the workout after a knee injury.

Teaching in the water was a fluid transition, Bellino said.

“Everybody I have in the class has some injuries,” Bellino said. “In the water, because of buoyancy, everything is more gentle.

There are fewer chances for injury and falling.”

MEMBER SPOTLIGHT MARY STULTS

“I’ve always liked tai chi, but I like this so much more because it helps me with my balance and coordination. I’ve considered going back to floor tai chi, but I love this so much.”

Photos by Amanda Morales

Instructor Sandy Bellino leads the class for aqua tai chi at HeathFit.

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January 2015 | East County Health Matters

YourObserver.com 5 JUMPIN FUN SPORTS Address: 7321 Trade Court, Sarasota A new fitness class at Jumpin Fun Sports takes the well-known Insanity workout program to new heights with Jumpinsanity.

Insanity consists of intervals of intense cardio exercise broken up by 30 seconds of rest. For the trampoline version, “Jumpinsanity”-certified instructor Jason Akers uses the same core workout with some modifications to suit the trampoline surface.

“Some changes are running in place instead of bouncing from side to side,” Akers said.

A large trampoline used as the main court at Jumpin Fun Sports has built-in dividers that allow each participant to have a squareshaped trampoline that will not be affected by the bounce of nearby group members.

“A lot of people have seen the DVDs, and there is no stopping point,” Akers said. “My favorite part is the warm-up because it lets me help get the jitters out and then they enjoy the energy of the class.”

A portion of the Orange Theory Fitness class involves using a rowing machine.

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“If you work out with your friends you’re more likely to come because it’s a support team,” Schreiber said. “The members here hold the other members accountable.”

Getting into the zone has an entirely different meaning at Orange Theory Fitness.

Every workout starts by exercisers strapping on a heart rate monitor to make sure each individual reaches the heart rate he needs to maximize the hourlong workout. Members’ heart rates are projected on a screen throughout the workout so participants and an instructor can see if exercisers are in the “orange zone.” The class goes through a series of five intervals that include the treadmill, rowing machine and weightlifting.

Shelley Schreiber, studio manager for the University Parkway location, said Orange Theory differs from self-service gyms because it is a group effort.

Schreiber recommends that participants bring a friend. The studio offers a free trial class to first-timers and friends of members.

Nick Manzella works out during a session of Jumpinsanity at Jumpin Fun.

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East County Health Matters | January 2015

6 YourObserver.com

Manatee schools bring dental care to students Manatee County schools and Manatee Rural Health Services have partnered for health care services.

What the Manatee County School District is doing this year for children’s dental health is something nurse Cheryl Stuart has dreamt about for years.

Thanks to a partnership with Manatee Rural Health Services, children in need of basic dental services can now receive them without leaving their school campus.

This year, Manatee Rural Health Services is sending its dental bus — armed with a dentist and dental assistants — to school sites to

treat between 20 and 30 children a day.

School nurses work to identify at least 20 needy children who require oral attention, and then, once they’ve contacted parents, schedule a visit from the bus.

“A student cannot do well in school nor attend school if he or she has dental pain, and we see that all the time in our clinics,” Stuart says. “Dental disease is the No. 1 chronic childhood disease in the United States, and it causes the most missed days of school.”

Manatee County Schools began offering dental services to in-need children in

Photos by Pam Eubanks

Dental Assistant Faith Carnes tells second-grader Brayan Santos-Salas to “Open wide like an alligator” as she cleans his teeth in a Manatee Rural Health Services dental bus in December, at Braden River Elementary School.

2008 when Stuart partnered with Dr. Pete Masterson, of Lakewood Ranch Dental, to screen nearly 100 needy students in the East County.

The program expanded in 2009 through a partnership with Manatee Technical Institute.

Through it’s We Care Dental Clinics, schoolage children were transported to MTI for basic cleanings and other services by MTI dental assistant students. Now, MTI treats about 150 children from throughout Manatee County annually through four clinics each year.

But the partnership with Manatee Rural Health Services allows the district to further assist students, says Sue Troxler, district health services specialist.

“To have the bus come to the school, we can reach so many more students,” she says.

“As wonderful as the MTI dental assisting program is, it couldn’t meet all our needs and, truthfully, neither can the bus. But, it’s a step in the right direction.”

Manatee Rural Health began seeing children at schools late last year as a pilot program. But, in 2015, the bus will visit schools as often as nurses request.

In January, the bus will served children at Braden River Elementary Jan. 13, and it will go to Gene Witt Elementary Jan. 22 for follow-up appointments for the school’s

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Each February, the American Dental Association sponsors the National Children’s Dental Health Month to raise awareness about the importance of good oral health.

This year’s campaign slogan is “Defeat Monster Mouth.”

To view stories, coloring books, activity sheets and other tools associated with the campaign, visit ada.org.

National Give Kids a Smile Day, which is part of the initiative, kicks off Feb. 6, in Arizona. Nationwide, 1,324 events were planned as of Jan. 8 with more than 7,700 dentists participating to service an estimated 3.19 million children.

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migrant students, Stuart said.

“Our oral hygiene is very significant to our overall health,” Troxler says. “It’s for health and academics. We want parents to know school nurses have a lot of dental resources we can link them into to help.”

Additionally, Troxler and Stuart have joined the Greater Tampa Bay Oral Health Coalition and hope the organization will host a dental hygiene awareness campaign, much like one it just started for Hillsborough County, in fall 2015.

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January 2015 | East County Health Matters

YourObserver.com 7

Adaptive rowing program fosters healthy lifestyle Area program helps wounded warriors and stroke patients achieve their goals beyond physical strength.

Jessica Salmond

Jim Reynolds coaches participants in the Sarasota Adaptive Rowing Program.

BY JESSICA SALMOND AND VALENTINA CONCHA-TORO Joe Dobson watches as Carlen Olson climbs into the long, thin boat and then helps her push off into the water.

“I haven’t done this for a couple of months,” Olson says sheepishly.

Dobson shrugs nonchalantly. All of the 10 athletes in the Sarasota Adaptive Rowing Program are at different levels.

After serving 25 years as a U.S. Navy officer, Dobson became a Special Olympics rowing coach in Annapolis, Md. In 2003 he moved to Sarasota, and in 2010 he started the Sarasota Adaptive Rowing Program. Due to his veteran background, Dobson initially focused on wounded warriors, but he soon found

himself helping another kind of survivor — people who had suffered strokes.

About three years ago Jack Gerber, a veteran and stroke patient of Sarasota Memorial Hospital Stroke Program Director Dr. Mauricio Concha, joined the rowing group at the recommendation of his speech therapist. Gerber told Concha about his participation in the program, which spurred Concha to start sending more of his patients to Dobson.

Concha wants to help Dobson expand the rowing program by getting Sarasota Memorial Hospital more involved in the program and establishing different adaptive sports for stroke patients.

“After a stroke, patients are affected at many levels — their self-esteem, feeling of isolation, fear of getting back into things,”

Concha said.

Being part of the program, and part of a competitive team, washes away the apathy many patients feel post-stroke and helps them become goal-oriented, she said.

“Their whole sense of well-being blooms,” Concha said.

Concha currently has four patients in the program, and he said they can’t stop talking about it when they come in for visits.

“They feel healthier,” he said. “For them to overcome a disability is great.”

The group practices twice a week at Blackburn Point Park, home of the Sarasota Rowing Club and the Sarasota Scullers.

Every boat is adapted to each person’s needs. Unlike most rowing teams that might have one coach per every few boats, the SARP has one coach to every boat. It takes $7,500 to put each athlete in the water.

The program has received donations, including winning one boat at the Bayada Regatta Aug. 16, in Philadelphia.

“My favorite part is seeing the smiles on their faces, along with the sweat in their eyes,” said Dobson.

Each athlete has to overcome his own challenges, but having a team makes it easier.

“Everybody gets different benefits,” said Rich Prager, a volunteer for the program.

No matter the condition the rower is in — whether post-stroke or experiencing another issue — the program finds a way to make rowing work for him. Prager said the rowing program offers something beyond the more traditional gym rehab programs.

Olson, who is blind and partially deaf, competed at the Bayada Regatta in a singlerider race. The team worked with her by following along in a guide boat and spoke into her hearing ear via walkie-talkie.

David Olson, Carlen’s husband, said she first got into the program to strengthen her back. Previously she’d been working out a few times a week in their garage. She’s been in the program for two years.

“She’s the go-getter,” Olson said.

Dennis Amaral, one of Concha’s patients, joined the program about a year ago.

After his stroke in 2012, he suffered from seizures and couldn’t row. But he watched and helped out with the equipment until Concha gave him the all-clear to participate.

“It’s given him a purpose,” said his wife, Deborah Amaral. “It’s made him think.”

He even competed in Philadelphia and placed fourth out of six in his race.

His involvement has benefited her, as well. While he is out on the water she walks to Casey Key and back to the launch.

Visit SarasotaAdaptiveRowing.com for more information.

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By BETTY CUNIBERTI Against the advice of every friend who appeared to have more than a dozen brain cells, I took an early retirement buyout from my job as a columnist for the St. Louis PostDispatch a year or so ago. But whatcould I do with these golden years to justify throwing in the towel a decade early?

I needed GOALS! The first that sprung to mind is the usual one - getting into a regular exercise routine so I might not drop dead before Social Security kicks in.

How about joining a fitness club? The experts advise us to go to the gym several times a week. But the thought of running thousands of miles on a treadmill to nowhere, lost in a vast, sweaty sea of flat-bellied 30-somethings fills me with inspiration to move quickly to the next goal. Besides, well-intentioned folks my age who think they can do the physically challenging stuff they did when they were 25 are injuring themselves in record numbers. And now we’re lining up for knee and hip replacements and surgery to repair the damage.

And let’s be clear: it’s not just that running or doing aerobics will rip an old fogey’s knees or back to shreds. It will also drive us stark raving bananas, and we’ll quit. One time I signed up for an exercise class and never went at all. Fitness centers that require memberships make big, big money off well-intentioned no-shows like me.

WHAT REALLY CHANGED MY LIFE. I read an article about a 63-year-old gentleman who, after nine months of a fitness program that involves only one 20-minute strengthtraining session a week, broke par for the first time.

In a flash, it all came together - my aging body that once turned heads and now turned stomachs, my passion for golf, my need to exercise regularly or die, my hatred of exercise classes, and well, exercise. But 20 minutes a week of something that even old folks with pain issues can do? So, I went to the 20 Minutes to Fitness studio in Clayton, Mo. There was not one treadmill or stationary bicycle. A Personal Trainer took a detailed health and fitness history and explained the

studio’s use of a revolutionary fitness technique known as slow cadence, high intensity strength training.

Especially for people over 40, the key to fitness is replacing lost muscle without damaging fragile joints or ligaments. 20 Minutes to Fitness is a smart, safe way to do just that. A big reason is its highly specialized equipment.Originally developed for spine care and osteoporosis, the machines are calibrated to work specific muscle groups without putting stress on joints, bones and ligaments.

You get your own personal trainer and then there’s the time factor. If someone were to calculate and compare muscles per minute per dollar, 20 Minutes would blow everybody’s doors off. The brief workout takes muscles to failure, which triggers a signal to the body to build new muscle. This rebuilding requires four to six days of rest, similar to the time between starts of a baseball pitcher.

During this time the body is using an astounding amount of energy (burning calories) to rebuild muscle. The more calories you burn, the faster you deplete your stored body fat. Blood pressure goes down and bone density is increased. The risk of diabetes is cut.

With my trainer at my side, directing and charting every workout, my body was literally transformed. My back pain went away and my strength seemed to increase overnight. I’m in the best shape of my life and feel like I’ve reversed the aging process. I never dreamed that at 55, I’d hit the ball this far or wear my golf skirts this short. AND, I went from a size 10 to a size 6!

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East County Health Matters | January 2015

8 YourObserver.com

Company educates youth about breast health Circuelle hopes teaching about breast health early will help girls feel comfortable and detect cancer sooner.

BY AMANDA SEBASTIANO A business tucked away on the third floor of a suite off Fruitville Road is trying to tackle a global issue, starting in high school and college classrooms.

“We’re trying to empower women to know their bodies through education and awareness,” said Circuelle employee Leann Spofford.

After Circuelle, a business designed to educate women on the importance of breast health and early detection of breast cancer, released a cream for home breast exams, its employees started to focus more heavily on educating women on breast health.

Circuelle plans to start hosting classes that discuss how to conduct breast self-exams this year at area schools, as well as provide other breast health information.

Circuelle founder Melissa Kirkpatrick, who launched the company about a year ago after her own struggles with breast cancer, plans to launch the sessions on a more widespread scale this year.

So far, the company has visited a few sororities to talk to the women about body image and the importance of “beautiful awareness” — one of the company’s slogans for breast health awareness.

“Schools already have classes that teach students a little about their bodies, but there isn’t anything out there currently about breast health and these topics,” Spofford said. “But, we want the education to start first with conversations between mothers and daughters.”

The Circuelle team is also utilizing the company’s Facebook and Twitter pages to engage teenagers and women in their 20s.

Tuesday tips and inspirational quotes fill followers’ news feeds throughout the week.

Circuelle’s graphic designer Abigail DeCoue also created a YouTube video she hopes will take away the uneasiness of performing a breast exam.

To Spofford, breast self-exams at a younger age ties in with the adolescent’s struggle with confidence and body image.

DID YOU KNOW? • An estimated one in eight women will be diagnosed with breast cancer in their lifetime.

She believes girls knowing their bodies will improve their confidence, while also protecting them.

“Circuelle is trying to break the barriers of the fear of breast self-exams,” Spofford said. “(Exams) are no different than eating healthy and staying fit. Why not examine your breasts? It’s your body; know it and learn it.”

CARETAKER CARE

Chemists and Circuelle founder Melissa Kirkpatrick spent two years perfecting the formula for Circuelle Ritual Crème, a cream designed to help women feel under their breast tissue to detect lumps in or around their breasts.

The organic cream consists of evening primrose oil, green tea extract and vitamins D and E, along with other components the group calls its (patent pending) “Pro-Breast Health Complex.”

The cream is available online through circuelle. com and amazon. com. Prices range from $26.95 to $29.95.

How much of the product to use at one time is up to the individual, and it varies based on breast size. It is designed to be used twice per month.

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January 2015 | Health Matters

East County Health Matters | January 2015

10 YourObserver.com

How to eat healthy from head to toe the risk of developing cataracts and macular degeneration.

BY JESSICA LUCK Everyone knows we should be filling our plates with more vegetables, leafy greens, fruits, low-fat protein and whole grains to ensure we are consuming a rich and varied diet of vitamins and minerals. But each area of the body can benefit from certain superstar foods that aid in specific functions. Our graphic highlights some of the foods that should be on your grocery list — and plates — each week.

BRAIN Blueberries — help protect the brain from oxidative stress and may reduce the effects of Alzheimer’s disease and dementia.

Wild salmon — rich in omega-3 essential fatty acids, which are necessary for brain function.

Avocado — high in monosaturated fat, which promotes healthy blood flow. It also lowers blood pressure.

EYES Eggs — The yolk is a great source of lutein and zeaxanthin along with zinc, which helps reduce the risk of macular degeneration.

Carrots — great source of betacarotene, which enhances night vision.

Berries — high in vitamin C, which has been shown to reduce

BRAIN EYES

such as EGCG (antioxidants), which boost blood flow and oxygen to the skin.

HEART Whole grains — can reduce the risk of heart disease. Oatmeal, whole-grain breads and brown rice are good sources.

Citrus fruit — has been linked to a decreased risk of an ischemic stroke, due to flavonoids found in citrus fruits such as oranges and grapefruits. Citrus fruits are also high in vitamin C, which has been linked to a lower risk of heart disease.

Berries — contain compounds known as anthocyanins, antioxidants that may decrease blood pressure and dilate blood vessels.

HEART

STOMACH/DIGESTION Yogurt — Look for yogurt that contains probiotics, which are good bacteria that aid in the function of the gastrointestinal tract.

Sauerkraut — and other fermented foods contain beneficial bacteria that make them easier to digest.

Bananas — help restore normal bowel function. They also replenish electrolytes and potassium and are high in fiber.

JOINTS/BONES Papaya — has almost twice as much vitamin C as an orange plus a large amount of beta carotene, a good antioxidant for joint health.

Apple — rich in quercetin, an antioxidant that’s key in building collagen and slowing its deterioration.

Broccoli — contains sulforaphane, which protects against free radicals. It also contains vitamins A, C, E and K as well as multiple B vitamins, in addition to calcium and protein.

Kale — good source of calcium; rich in joint-protecting vitamins A, C and K; and packed with two minerals that joints need: copper and manganese.

SKIN Pumpkin — high in betacarotene (a half cup of pumpkin packs nearly 400% of your daily requirement). The body converts beta-carotene into vitamin A, essential for skin cell growth.

Oysters — Six oysters provide more than 500% of your daily zinc need. The mineral plays an important role in the growth and function of skin cells.

Kiwi — A medium kiwi provides nearly 120% of your daily vitamin C. Vitamin C stimulates collagen, which keeps skin smooth.

Green tea — contains catechins

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January 2015 | East County Health Matters

YourObserver.com 11

Winter sensation:

SQUASH

The fall harvest offers some of the best tasting and most versatile vegetables of the year, including winter squashes.

Known as hard-shell squash, winter squashes have yellow or orange flesh, although their outsides range from green to yellow, from solid-colored to striped.

“They are chock-full of nutrients and can be prepared by steaming, roasting, baking, sauteing, or mashing,” says Pam Mathis,

Recipe from SouthernLiving.com

Recipe from Publix

INGREDIENTS • 1 butternut squash, peeled, seeded and cut into 2-inch cubes • 1 tablespoon butter or margarine • 1 small onion, minced • 1 garlic clove, minced • 3 tablespoons butter, melted and divided • 2 large eggs, lightly beaten • 1 tablespoon sugar • 1 teaspoon salt • 1/4 teaspoon pepper • 1/4 cup fresh cranberries, chopped • 1 cup fresh soft breadcrumbs

— Pam Mathis

Pam Mathis, MEd, RDN, LD, CWC, CLT is a dietitian and wellness coach in private practice in Sarasota.

Recipe courtesy of RebeccaKatz.com

4. Use a slotted spoon to transfer the squash to the lined baking sheet, spreading it in a single layer.

5. Reserve the liquid in the bowl. Bake for 10 minutes, then flip the squash over and baste with the reserved liquid.

6. Bake for 10 more minutes, until the squash is tender.

BUTTERNUT SQUASH CASSEROLE

a dietician and wellness coach. “ Many varieties can be stuffed with cooked grains, nuts and dried fruits for added nutrition and flavor.”

Included are a few recipes of commonly used winter squashes.

ROASTED DELICATA SQUASH WITH ORANGE AND THYME DIRECTIONS 1. Preheat the oven to 425 F. 2. Line a rimmed baking sheet with parchment paper. Cut the stem end off the squash. Use a melon baller to scoop out the seeds and then cut the squash into 1/4 inch-thick rounds; alternatively, cut the squash in half lengthwise, scoop out the seeds, and cut the squash into 1/4 inch-thick semicircles.

3. Put the squash, orange juice, orange zest, olive oil, maple syrup, thyme, salt, and a few grinds of pepper in a large bowl and toss until the squash is evenly coated.

WILD RICE AND GOAT CHEESE STUFFED ACORN SQUASH

INGREDIENTS • 1 delicata squash • 2 tablespoons freshly squeezed orange juice • 1/2 teaspoon grated orange zest • 1 tablespoon extra-virgin olive oil • 2 teaspoons grade B maple syrup • 1 teaspoon chopped fresh thyme • 1/4 teaspoon sea salt • Freshly ground black pepper

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INGREDIENTS • 2 fresh acorn squash, cut in half lengthwise and seeds removed • 1/2 tablespoon butter, melted • 1/2 teaspoon salt • 1 1/2 cups cooked wild rice • 2 ounces goat cheese, crumbled • 1/2 cup toasted pecans, chopped • 1/3 cup chopped pitted dates • 1 1/2 teaspoons olive oil • 1/4 teaspoon salt • 1/4 teaspoon ground black pepper DIRECTIONS 1. Preheat oven to 425 F. 2. Line a baking sheet with aluminum foil. Place the squash halves on the baking sheet cut side up; brush with some of the melted butter.

Sprinkle with 1/2 teaspoon salt.

3. Roast 25 to 30 minutes, until squash is tender. Remove from oven.

4. In a bowl, combine the rice, cheese, pecans, dates, olive oil and 1/4 teaspoon each of salt and pepper. Stir to combine.

5. Place some of the mixture in the center of each cooked squash half. Turn oven to broil.

Return squash to oven; broil 4 to 5 inches from the heat for 2 to 3 minutes, or until cheese is slightly melted.

DIRECTIONS 1. Put squash in a pot and cover with water; boil for 30 minutes or until tender. Remove from heat; drain. Mash until smooth.

2. Melt 1 tablespoon butter in skillet. Add onion and garlic; saute 5 minutes or until tender.

3. Remove from heat; stir in squash, 2 tablespoons butter, eggs and the next three ingredients.

4. Fold in cranberries. Spoon into lightly greased 1-quart baking dish.

5. Combine breadcrumbs and remaining 1 tablespoon butter. Sprinkle over casserole.

6. Bake at 375 degrees for 1 hour, 15 minutes, or until set and golden.

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East County Health Matters | January 2015

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“It will be more of a run with friends and a fun run,” Cameron said about the music half marathon.

Cameron is using the Sarasota Music Half Marathon as a training run for the First Watch Sarasota Half Marathon and Relay March 15. Although she participated in the relay portion before, this will be her first time running the half marathon course that takes runners across the John Ringling Causeway, loops around St. Armands Circle and back across the bridge before going north on Tamiami Trail toward the Ringling Museum.

On the way to the finish line runners will comb through bayfront neighborhoods to reach the Van Wezel Performing Arts Center.

“It’s a goal run for me to beat my last time and set a personal record,” Cameron said.

The number Cameron is trying to beat is two hours and six seconds.

“I’ll be focusing more on time after the Music Half Marathon, so I can really see where I’m at when I’m not focusing my time,” Cameron said. “Then I will have a really good idea of where I need to be for the First Watch Half Marathon.”

For more information and registration info, visit sarasotahalfmarathon.com and sarasotahalf.com.

First Watch Sarasota Half Marathon & Relay Sarasota Music Half Marathon

NG

Two half marathons offer runners different experiences.

BY AMANDA MORALES In the coming months, Sarasota will become a paradise for runners looking for a challenge. Two premier half marathon events are coming up: the Sarasota Music Half Marathon and the 10th annual First Watch Sarasota Half Marathon.

Although both attract a similar crowd of runners, each race has something different to offer.

Runners, leave your earbuds at home for the inaugural Sarasota Music Half Marathon Feb. 8. The race features 16 live bands, which will be located throughout the course and will act like a sound track for participants.

For this route, runners will cross over the John Ringling Causeway twice and continue on Bayfront Drive, then turn south on Osprey Avenue. Runners will go through Marie Selby Botanical Gardens and finish at the Van Wezel Performing Arts Center.

Along the way, runners also will be able to make stops at special booths, including one featuring Girl Scout cookies.

Osprey resident Kerry Cameron looks forward to the challenge of tackling both half marathons. This will be her third time training and participating in a half marathon.

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January 2015 | East County Health Matters

FARM FRESH As East County residents brace for cooler weather, it’s a great time to load up on locally grown produce.

Here is a list of places that also offer a u-pick option for their produce.

n HUNSADER FARMS Address: 5500 County Road 675, Bradenton.

Hours: Open 8 a.m. to 4 p.m. Monday through Saturday through June U-pick fields are open until 3:45 p.m. Currently available for u-pick are strawberries, tomatoes and eggplant. Homegrown produce available at the produce stand include tomatoes, eggplant, lettuce, collards, Swiss chard, broccoli and cauliflower. Call 322-2168 or visit hunsaderfarms.com. n O’BRIEN FAMILY FARMS Address: 16505 State Road 64 E., Bradenton.

Hours: Open 10 a.m. to 5 p.m. Monday through Friday; 9 a.m. to 4 p.m. Saturday; 10 a.m. to 3 p.m. Sunday; and closed Monday and Tuesday.

Strawberries are available for u-pick. The farm also sells its heirloom tomatoes, zucchini, squash, cabbage and other produce. Call 8964811 or visit obrienfamilyfarms.com. n FRUITVILLE GROVE Address: 7410 Fruitville Road, Sarasota.

Hours: Open from 9 a.m. to 6 p.m. Monday through Saturday and from 10 a.m. to 4 p.m.

Sunday.

Come out to pick fresh honeybell oranges.

The grove also offers a variety of other fresh

YourObserver.com 13

Healing starts here.

produce. Guests can also visit the grove’s gift shop, picnic area, petting zoo and other facilities. Call 377-0897 or visit fruitvillegrove@aol. com. n JESSICA’S ORGANIC FARM Address: 4180 47th St., Sarasota.

Hours: Open from noon to 7:30 p.m. Friday; 8 a.m. to 5 p.m. Saturday; and 11 a.m. to 5 p.m.

Sunday.

The farm offers a variety of pick-your-own vegetables, as well as already picked produce, including arugula, collards, lettuce, spinach, sunflower sprouts and more. Call 358-3895, or visit jessicasorganicfarm.com.

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East County Health Matters | January 2015

Aging and Staying Active — runs from 9 to 9:30 a.m. March 19, at Macy’s lower level court at The Mall at University Town Center, 140 University Town Center Drive, Sarasota. This free lecture will provide information on how to avoid common injuries by staying fit. Seating is limited. For information, call 708-8100. 

Childbirth and Parenting Classes — times and dates vary for the classes designed for families before, during and after children are born.

For information, visit smh.com, lakewoodranchmedicalcenter.com or manateememorial.com.

tive Boardroom, 206 Second St. E., Bradenton. Dr. Stelios Rekkas offers free monthly seminars that include information about laparoscopic sleeve gastrectomy, a weight-loss surgery that removes about two-thirds of the stomach and can reduce diabetes and other obesity-related conditions. Seating is limited. For information, call 708-8100.

+ Events



Diabetes Self-Management and Education Class — runs from 2 to 4:30 p.m.

Feb. 9, Feb. 16 and Feb. 23 or March 2, March 9 and March 16, at Manatee Memorial Hospital, 206 Second St. E., Bradenton. Cost is $25. This three-week class will cover healthy eating, monitoring diabetic medications, healthy coping and reducing risk of complications.

The class is limited to 25 people. For information, call 708-8100. 

Surgical Options for Weight Loss — runs from 6 to 7 p.m. Feb. 26 and March 26, in the Manatee Memorial Hospital Execu

Oscar Espinosa, MD Family Healthcare Physician Minor Office Surgery, Internal Medicine (Habla Español)

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Adult & Family Care Physician Assistant Specializing in Allergy & Asthma

Hearing Loss Awareness Forum — runs from 9 a.m. to 1 p.m. Feb. 7, at the Community Foundation, 2635 Fruitville Road, Sarasota. The Hearing Loss Association of America (HLAA) Sarasota/ Manatee Chapter and the Community Foundation of Sarasota County are hosting the free event for veterans and families affected by hearing loss. The forum will feature a Q&A segment with a panel of hearing-loss experts. For information, email president@hlas.org. 

Heart Smart — runs from 10 a.m. to 4 p.m. Feb. 7, at the center court of The Mall at University Town Center, 140 University Town Center Drive, Sarasota. The portable walk-through heart exhibit, MEGA Heart, provides an interactive educational experience that increases awareness and knowledge of the human heart. For information, visit lakewoodranchmedicalcenter. com.

the Suncoast Waterkeeper. The event is stroller and dog-friendly. For information, visit active.com.

programs. For information, visit sarasotaspringfest.com.

LECOM Run Through the Grove — starts at 8 a.m. March 1, at Mixon Fruit Farms, 2525 27th St. E., Bradenton. Cost is $25. The event is in conjunction with the Orange Blossom Festival and allows participants to run through the citrus groves on the farm. Participants can complete a 5K run or 1-mile walk. Call 756-0690, Ext. 5927.

+ Fitness



Sarasota Springfest — starts at 7:30 a.m. March 7, at 5849 Sawyer Loop Road, Sarasota. Cost ranges from $25 to $75. This outdoor event welcomes runners to participate in a 5K walk or run and 12K road race that wind through Palmer Ranch. After the awards, there will be a free post-race party with music, food and more. The event benefits the Sarasota County Sheriff’s Office SAL Youth



Prenatal Yoga with a Twist — runs from 7 to 8:15 p.m. Wednesdays, at Sarasota Memorial Hospital, 1700 S. Tamiami Trail, Sarasota. Prenatal yoga is suitable for pregnant women in any trimester.

The twist is the discussion on a topic of interest, such as nutrition and exercise during pregnancy and positions for delivery. The classes are free for a limited time. Bring a mat to class. For information, call 917-1700.

Keeping Your Heart Healthy — runs from 8:30 to 9:30 a.m. Feb. 19, at Macy’s lower level court, at The Mall at University Town Center, 140 University Town Center Drive, Sarasota. Free blood pressure checks run from 8:30 to 9 a.m. and a seminar by Dr. Satya will run from 9 to 9:30 a.m.

The seminar focuses on tips to keep your heart healthy at every age and stage of life. Seating is limited. For information, call 708-8100. 

Hug-a-Tree 5K and 1-Mile Walk — runs from 8 to 11 a.m. Feb. 28, at Payne Park, 2050 Adams Lane, Sarasota. Cost ranges from $10 to $25. The partial cross-country course benefits

Breast Cancer Exercise Classes — run from noon to 1 p.m. Tuesdays, in the Cancer Resource Room, Suite 3400, of Blake Medical Center, 2010 59th St. W., Bradenton. Learn techniques to improve breast health, prevent and minimize risk of lymphedema, increase range of motion and increase strength. For information, call 798-2141. 







Belly Dancing for Oncology Patients — runs from noon to 1 p.m. Wednesdays, at Blake Medical Center, 2010 59th St. W., Bradenton. Belly dancing improves circulation, complexion and reflexes. It also helps combat fatigue by boosting energy levels, which could also lead to stress relief. For information, visit blakemedicalcenter.com. 

Yoga for Cancer Patients — runs from 9:30 to 11 a.m. Mondays, in the Cancer Resource Room, Suite 3400, of Blake Medical Center, 2010 59th St. W., Bradenton. The class will promote circulation and will teach participants how to exercise muscles and joints. For information, call 465-15990. 

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January 2015 | East County Health Matters

YourObserver.com 15

BY PAM EUBANKS AND ALEX ROSTOWSKY

+ Picture of Health:

Lakewood Ranch resident Julie Warren comes from an Italian family who enjoyed big Sunday dinners of homemade spaghetti and meatballs and cake.

Her mother, Christina, always made the food fresh.

“I was the only kid drinking carrot juice (at school),” Warren said. “I thought it was

NAME: Julie Warren, 49 NEIGHBORHOOD: Riverwalk Ridge

+ FAMILY AFFAIR

JULIE WARREN HER REGIMEN: Warren has no set exercise regimen, but she tries to be as active as possible, choosing outdoor exercises such as running and playing tennis. She plays tennis at least three days a week.

DIET: Lunch consists of a salad topped with chicken; dinner consists of fish, quinoa and a fresh vegetable.

Julie Warren’s life has revolved around sports.

She started on a swim team when she was 5 years old.

While attending Roanoke College, she played field hockey and lacrosse. And while living in Vail, Colo., for 10 years, she rode her mountain bike and competed in snowshoe races.

Her three children — Christina, Caroline and Patrick — have followed suit, as a lightweight rower, golfer and lacrosse player, respectively.

“Our whole family just grew up with sports,” Warren says. “We were always busy. It was just something in our blood.”

Warren, an avid tennis player and runner, thrives on competition, and admits she’s probably the most competitive person in her family.

“It’s always been something that’s been fun for me,” she says.

“Exercising every day is a form of stress relief.”

normal. My mom always said that you could eat and drink whatever you want, as long as it’s in moderation.”

Her parents stayed active, as well. Warren says the desire to exercise comes easily to her because her parents were great role models.

“I just watched,” she says. “You’re going to do as you see and not as your told.”

+ ON THE COURT

Warren became addicted to tennis after moving 12 years ago to Lakewood Ranch.

Typically, she plays three or four days a week.

“It’s social, so you’re with your friends and you get a good workout,” she says. “You can play for two or three hours, and it’s competitive. It’s everything I’ve wanted.”

On days she can’t make it to the courts, she works out in the morning.

+ HEALTHY CHOICES

Part of the reason Warren keeps up a consistent workout routine is because she enjoys food.

She eats about five times a day — usually smaller meals.

Lunch typically is whatever she can find that’s healthy — a salad topped with chicken, or a turkey sandwich with chips and an apple.

For dinner, she cooks pork, chicken or fish, plus vegetables. She shies away

from bread and potatoes and instead opts for rice or quinoa.

She also likes to sip a little red wine at night while making dinner.

“It’s probably just innate,” she says. “It’s part of my everyday plan.”

And, she can’t forget dessert. She eats a little chocolate nearly every day.

“I love sugar,” she says.

+ ROLE MODEL

Warren says she learned her love of exercise from watching her parents.

Her mother, Christina Gardner, is 76 years old and still plays tennis about four times a week.

“She has more energy than most 18-year-olds,” Warren says. “She knows how and what to do and she’s disciplined. Discipline is a big part of all this.”

Warren says it doesn’t matter what sport or activity you do; find something you like, drink plenty of water and be consistent.

“Find a group of friends that like to do the same thing as you,” Warren says.

“It can be your social hour, too.”

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East County Health Matters | January 2015

Reduce your pain. Restore your lifestyle.

The Orthopaedic Spine and Joint Center at Lakewood Ranch Medical Center If you’ve been suffering with orthopedic problems, Lakewood Ranch offers a range of surgical and nonsurgical treatment options, including total joint replacement. Our hospital’s comprehensive approach to treatment brings together a team of surgeons who specialize in orthopedic injuries and sports medicine, along with orthopedic-trained nurses, therapists and technicians.

A rehabilitation program centered on your special needs The Orthopaedic Spine and Joint Center is more than a surgery and rehabilitation program – it’s a culture of care that empowers patients with motivation and education. We are committed to getting you back to the activities you love as quickly as possible, with a high-quality program that’s tailored to your needs.

Lakewood Ranch’s orthopedic program includes pre-op classes and presentations that help prepare you for your surgery.

The day after surgery, you wear your own clothes and begin your personal rehab with specially trained therapists.

Your family is encouraged to participate in your group activities and meals.

Then, before you know it … you’ll be on your way home.

Our goal is getting you there!

8330 Lakewood Ranch Boulevard Bradenton, FL 34202 www.lakewoodranchmedicalcenter.com

For more information, call

941.782.2663.

159136

Physicians are on the medical staff of Lakewood Ranch Medical Center, but, with limited exceptions, are independent practitioners who are not employees or agents of Lakewood Ranch Medical Center. The hospital shall not be liable for actions or treatments provided by physicians. 150119