Health Matters - East County 3.12.15

EAST COUNTY

Observer

Health Matters MARCH 2015

COLOR CODED

New nutritional guidelines focus on a variety of unprocessed foods. PAGES 2-3

UPPING THE BARRE The latest fitness trend borrows from ballet.

PAGES 4-5

THE WEIGHT IS OVER

PICTURE OF HEALTH

Residents pledge to lose a ton of weight.

Dr. Chris Sforzo promotes a healthy lifestyle.

PAGES 8-9

PAGE 10

EAST COUNTY HEALTH MATTERS

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YourObserver.com

MARCH 2015

Healthy lifestyle?

HEALTHY LIVING TIPS

March is National Nutrition Month.

TAKE A BITE

Advisory Committee, which has submitted its findings to the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, now recommends that sugar consumption should account for less than 10% of total calories consumed.

It also encourages the public to eat fewer processed foods and less meat.

Sodium intake also should not exceed 2,300 milligrams per day.

“It’s not just going to the salad bar; it’s watching how much dressing you put on (your salad),” Osika says. “It comes down to portions. We tend to be overindulgent.”

PAM EUBANKS SENIOR EDITOR

W

hen it comes to your health, it’s time to take action.

March is National Nutrition Month.

“The theme is, ‘Bite into a healthy lifestyle,’” says Adeana

Osika, director of food and nutrition, diabetes and bariatrics at Sarasota Memorial Hospital. “It’s really around making informed food choices and daily physical activity. The key factor we’re looking at here is really trying to watch calorie intake. And, with exercise, that will help reduce chronic disease — diabetes and

cancer, for example. There’s clearly a correlation.”

Health experts have made recommendations for the new 2015 dietary guidelines, which will be adopted formally later this year.

This set of guidelines places an emphasis on reducing sugar and encouraging a plant-based diet.

The 2015 Dietary Guidelines

It doesn’t have to be hard to make healthier food choices.

Adeana Osika, director of food and nutrition, diabetes and bariatric services for Sarasota Memorial Hospital, makes the following suggestions: n Make salad your dinner and top with beans or lean meats. n Try breakfast for dinner: Have an omelet filled with fresh vegetables, adding protein, vitamins and minerals. n Make gradual changes to incorporate high-fiber foods by trying one new food a day. n Add whole grains to your diet. Try protein-rich grains such as quinoa, barley and bulgur. They can be added to vegetarian chili, stuffed peppers or cooked as hot cereal.

CALORIE CONSUMPTION

MAKE YOUR PLATE

How many calories should you consume per day?

It varies by individual, based on height, weight, sex and medical conditions, among other factors.

You can visit eatright.org or myplate.com to get a sense of your caloric needs.

But to get a specific figure, it’s best to consult with a registered dietician.

When filling your plate, visualize it in four equal sections.

Half of your plate should be filled with fruits and vegetables.

One-quarter of your plate should contain protein.

And the final quarter of your plate should have a carbohydrate, such as pasta or potato.

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EAST COUNTY HEALTH MATTERS

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NEW RULES FOR EATING

BUZZ WORDS

The 2015 Dietary Guidelines Advisory Committee, a group of experts, in February submitted its recommendations for new 2015 dietary guidelines. The U.S. Department of Agriculture and the U.S. Department of Health and Human Services are considering the recommendations and seeking public feedback before adopting the recommendations later this year.

The committee’s recommendations place a focus on foods rather than nutrients.

CLEAN EATING Not eating foods that are processed. This concept includes choosing grass-fed beef or eggs from free-range chickens.

Your diet should be: n rich in vegetables, fruits and whole grains, seafood, legumes and nuts; n moderate in low-fat and nonfat dairy products and alcohol; n lower in red and processed meats; n low in sugar-sweetened foods and drinks; and n low in refined grains.

Specific recommendations include: n Sugar should account for no more than 10% of your daily caloric intake. n Saturated fat should be less than 10% of your daily caloric intake. n Dietary sodium should not exceed 2,300 mg per day. n Eating a plant-based diet for chronic disease prevention and sustainability. n Limiting coffee intake to three to five cups per day, or no more than 400 mg of caffeine per day.

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MARCH 2015

PLANT-BASED Eating fewer animal-based foods and choosing foods that are from the earth, such as fruits and vegetables.

ORGANIC Foods verified by the U.S. Department of Agriculture as containing no chemicals or hormones and that are grown or raised using organic methods.

MYTH BUSTER Tempted to skip meals? Think again.

Corista Williams, clinical nutrition manager for Lakewood Ranch Medical Center, says good nutrition means being consistent in your eating and hydration habits.

You shouldn’t go more than four hours without eating.

Eating regularly will help keep you from feeling hungry and overeating.

And breakfast really is the most important meal of the day.

“You start there,” she says.

Additionally, not being adequately hydrated can create feelings of hunger. So make sure to drink plenty — generally recommended is eight 8-ounce glasses a day, although needs vary by individual.

Williams says to make sure you choose liquids such as water, instead of soda, which contains sugar and empty calories.

FILL UP ON FIBER Fiber plays an important role in helping your digestive system and has been proven to improve cholesterol levels. It also helps you feel full longer.

Individuals should have 25 to 35 grams of fiber per day, in total.

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EAST COUNTY HEALTH MATTERS

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MARCH 2015

TREND: on the Barre

Khoury

Medical Institute

A different and increasingly popular type of fitness activity is raising the ‘barre’ for local residents and gyms.

Khoury

AMANDA SEBASTIANO STAFF WRITER

Barre classes, one of the newest fitness trends, have been gaining in popularity in East County and Sarasota throughout the last year.

Barre3, Lakewood Ranch Main Street’s newest fitness facility, has full 26-member classes, as well as waiting lists for spots in classes — and that’s after opening just two weeks ago.

In January, Pure Barre on University Parkway sought more trainers to accommodate additional classes and more participants.

West Bradenton joined the barre frenzy recently with a new studio on Manatee Avenue.

In a 25-mile radius, there now are seven barre studios or gyms

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EAST COUNTY HEALTH MATTERS

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Amanda Sebastiano

Stacy Rosenberg practices an isometric, small movement to work out her core muscles at Barre3 in Lakewood Ranch.

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and individuals with injuries can exercise side-by-side in one class.

“I can’t think of any other exercise where you can work out for an hour while you’re pregnant,” said Jeanne Paulus, co-owner of Pure Barre Lakewood Ranch. “Barre classes are timeless workouts that anyone of any age range can do.”

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BARRE BASICS Barre studios continue to expand throughout Bradenton, Lakewood Ranch and Sarasota. Each studio offers class registration online or by visiting the store’s location.

Class times, days and prices vary by company and location. Although Pure Barre and Barre3 are the only barre-specific studios in the area, a few local fitness facilities also offer barre classes.

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that offer barre classes.

“Barre is becoming so popular in this area right now,” said Beth Woods, co-owner of Barre3 Lakewood Ranch. “People are looking for more than just a place to workout, and they’re looking for different types of exercises that won’t just bulk them up.”

Barre classes held at studios such as Pure Barre and Barre3 combine the graceful movements of ballet, yoga’s calming positions that stretch the body and Pilates into roughly one-hour workouts.

Some barre classes incorporate more cardio and weightlifting, while others place an emphasis on yoga. The classes blend small isometric movements and large full-body motions to work small and large muscle groups.

An aspect barre believers say separates the classes from other forms of exercise is the ability to modify exercises by increasing or decreasing the intensity level. Pregnant women, athletes

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EAST COUNTY HEALTH MATTERS

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MARCH 2015

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Recipe adapted from avocadocentral.com

INGREDIENTS: n 1/4 cup oatmeal flour (Blend oatmeal in a food processor until it is powder.) n 1/2 cup oatmeal n 3/8 cup all-purpose flour n 2 teaspoons granulated sugar n 1/4 teaspoon baking powder n 1/2 teaspoon baking soda n 1/4 teaspoon salt n 1/4 cup ripe, fresh Hass avocado, pureed n 3/4 cup plus 1 tablespoon nonfat milk n 1 tablespoon lime zest, chopped n 2 teaspoons lime juice n 1 whole egg INSTRUCTIONS: 1. In a medium bowl mix oatmeal flour, oatmeal, all-purpose flour, sugar, baking powder, baking soda and salt.

2. In a small bowl, whisk together pureed avocado, nonfat milk, lime zest, lime juice and egg.

3. Add wet ingredients to dry ingredients and whisk until just combined. Let batter sit for 10 minutes to thicken.

4. Heat a nonstick griddle and coat with a nonstick spray.

5. Use a rounded 1/8 cup of batter for each 3-inch pancake. Cook for 3 minutes total on low heat.

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starts here.

AMANDA MORALES

AVOCADO LIME PANCAKES

MARCH 2015

Healing

Enjoy your favorite foods and replace fat, sugar and carbohydrates with healthier substitutes.

Regardless of the diet, dieticians recommend monitoring the levels of saturated fats, sugars and carbohydrates. Some superfoods can serve dual purposes and help you reduce or eliminate the amount of those items in your diet. Anyone seeking to reduce fat intake, for example, can use avocado in place of margarine, butter or mayonnaise in baking recipes and sandwiches.

Here are two recipes with some unique, health-friendly substitutes.

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Amanda Morales

CAULIFLOWERCRUST PIZZA Recipe adapted from Culinary Ginger INGREDIENTS: n 1 medium cauliflower, cut into small florets n 1 large egg, lightly beaten n 1/4 teaspoon salt n 1/2 teaspoon dried basil n 1/3 cup grated mozzarella, plus 3/4 cup for topping n 1/4 cup grated Parmesan cheese n 2 ounces goat cheese n 2 tablespoons olive oil n Toppings of your choice INSTRUCTIONS: 1. Preheat the oven to 450 F. 2. Add the florets to a food processor and pulse until you get a fine powder.

3. Transfer the cauliflower powder to a microwave-safe dish and microwave on high for five minutes.

4. Place a clean dish towel out on a flat surface. Pour the cauliflower onto it and allow it to cool.

5. Wrap the cauliflower in the towel and wring out as much liquid as you can.

6. Transfer the cauliflower to a large mixing bowl and add the egg, salt, dried basil, 1/3 cup mozzarella, Parmesan and goat cheeses. Mix well.

7. Cover a baking sheet or pizza round with parchment paper and pour the cauliflower mixture onto the parchment paper into what ever shape you prefer.

8. Brush olive oil lightly over the dough and bake for 15 minutes.

9. Remove from the oven and top with your favorite toppings.

Return to the oven and bake for another 5 to 7 minutes.

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MARCH 2015

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Photos by Amanda Morales

Chef Craig Chasky from Fit Fuel explains portions during a cooking clinic for Ton of Fun.

The weight is over A 12-week fitness program goes beyond the gym to include cooking clinics and consultations with dietitians.

AMANDA MORALES STAFF WRITER

Financial aid is available to those who qualify, and we offer placement assistance to graduates. Stop waiting! Make this your year and call us today at 941.377.4880 or visit us online at

Whether it’s motivation or misinformation, the struggle to lose weight is one many encounter.

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The 12-week program began Feb. 9 and will wrap up May 1 when participants will have a final weigh-in to determine whether their individual and collective goals have been met.

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The goal of the program is for all participants combined to lose a ton of weight (2,000 pounds) in one year.

Bernice Fuller, one of 26 participants, hopes to contribute at least 20 pounds of her own to the overall group weight-loss goal.

Fuller considered herself active with a routine that involved regularly running and eating what she thought was a balanced diet.

“I would run in the morning, and I was eating really healthy but I just wouldn’t lose,” Fuller said.

“I was really tired.”

Ton of Fun’s resources are making a difference. Fuller attended a Feb. 28 cooking clinic hosted by chef Craig Chasky. She said the class is just one more reason why she thinks she’ll be successful with the program.

“I actually thought that it was going to be teaching us how to workout and it’s just been so much more,” Fuller said. “I have a lot more energy. My clothes aren’t as tight, which is awesome.”

An overall goal of better fitness is one of the reasons Jennifer Ford signed up. She also thought it was a convenient program offered through a program at her work.

She stays active by running three days a week and weight training. But to mix things up Ford signed up for Ton of Fun. “I’m always doing a wellness program,” Ford said. “But this is different than my normal routine.

“Because of everything they’re doing with cooking clinics, exercise clinics and training classes, it keeps you motivated and keeps you going,” she said.

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EAST COUNTY HEALTH MATTERS

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MARCH 2015

PICTUR E OF H E A LTH WITH DR. CHRISTOPHER SFORZO JASON CLARY STAFF WRITER

As an orthopedic surgeon, Dr. Christopher Sforzo has made a life commitment to getting people back into a healthy and active lifestyle.

As a former collegiate lacrosse player at the University of Notre Dame, Sforzo has also made a commitment to his own health, as well as the health of his family.

Sforzo picked up lacrosse when he was a middle-schooler in Long Island, N. Y. He could have played lacrosse at Duke, Yale or Cornell, but chose Notre Dame, where his father attended, instead.

DIET

Jason Clary

In his spare time, Dr. Christopher Sforzo helps coach his son, Ryan’s team with Monsters Lacrosse Academy. He also runs about three times a week and completes 45-minute circuits at the gym.

Sforzo usually starts his day with cereal or oatmeal.

“I think the benefits of oats is underrated and something that’s easy to get,” he says.

For lunch, he usually has a salad to promote gastrointestinal health, as well as a protein, such as chicken or a turkey sandwich.

For dinner, he eats nonfried foods, such as grilled salmon, chicken or occasionally steak or pork.

“Side dishes that are typical for us include asparagus, green beans, sweet potatoes, brown rice, quinoa, kale or spinach,” he says.

“Somebody can come to your office with pain and you can physically help them and get them without pain – I feel like I’m a vehicle for that.”

– Dr. Christopher Sforzo

After graduating, lacrosse fell to the wayside as Sforzo went to medical school at Loyola University in Chicago and completed his residency program at the University of Florida.

BEST FOOT FORWARD

To keep his body in top-notch shape, Sforzo runs with a small group three times a week.

“I make an effort to run in the morning and try to hit the gym as much as I can,” he said.

Sforzo also ran in the Sarasota Music Half Marathon a few weeks ago.

He also works out regularly, but his routine depends on his operating schedule and his practice schedule as an as assistant coach for his son, Ryan’s, Monsters Lacrosse Academy team.

“On (operating) days after surgery, I will try to get to the gym and perform a circuit workout for 45 minutes, focusing on multiple muscle groups, mostly lower weight and higher reps to keep in

shape while also adding a cardio component,” Sforzo says. “I try not to let my heart rate or breathing get to a steady state as I move from body part to body part.”

This workout, he says, includes a core workout, which he completes at least once a week. It takes about 30 minutes.

“I borrowed from the University of North Carolina basketball trainer who uses it for his players,” he says. “It utilizes a mat and weighted ball and involves 10 maneuvers. Core is key for a healthy runner, a healthy back and it helps me keep in shape for longer surgeries that require a steady hand for hours at a time.”

FOOD FOR THOUGHT

Sforzo says diet is also an important part of the equation.

He usually starts his day with cereal or oatmeal.

For the rest of his meals, he tries to have low-fat, high-protein options.

“We do a lot of grilling, mostly fish and also chicken,” he says.

“Also, some type of grain or green vegetable on the side.”

TIME TO BREATHE

For Sforzo, free time is limited, but he says it’s important to carve out family time. Family vacations typically are spent far away from the everyday stresses of life.

It’s also important to take time to relax, he says.

“It’s important to take time to cool down and turn down the energy — focusing more on thought or prayer, thinking about your own life or relationships,” Sforzo says. “Any time I can spend some time in thought is important. The minutes are few, unfortunately.”

“My ophthalmologist in Rochester, NY, informed me I had cataracts, and my vision was deteriorating quickly. None of the ophthalmologists in Rochester had used lasers for cataract surgery, and I wanted the most precise technology to correct my eyesight.

Once I met Dr. Soscia, I knew he was the right doctor to perform my surgery.

He is approachable, kindhearted and one of the most skilled laser cataract surgeons in the country. I traveled from NY for my procedure and could not be more satisfied with my outcome!”

– Laser Cataract Surgery Patient Howard Van Bortel President of Van Bortel Aircraft, Inc.

Schedule your consultation today!

Soscia

by

William L. Soscia, M.D. Laser Cataract and Lens Replacement Surgeon Board Certified in Ophthalmology Center For Sight.net • 941.330.2020

160243

Cataract Solutions

A concierge practice devoted to internal medicine and wellness

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EAST COUNTY HEALTH MATTERS

YourObserver.com

|

MARCH 2015

11

we make senior living

personal

Independent Living

Assisted Living

Memory Care

Your community is absolutely gorgeous.

We found all of the staff to be very considerate, polite and extrememly helpful.

On a scale of 1 to 10, we would rate it an 11!

Per sonal i z ed

Lakewood Ranch - Opening Summer 2015

Se n ior

L i v i ng

At InspiredLivingSM communities, we honor your individuality and customize a lifestyle to meet your needs and preferences. Should a health issue arise, assisted living and memory care services are available, all within an engaging, homelike environment.

• Maintenance-free lifestyle with superior amenities and services • Programming, cultural events and enriching activities • Flexible dining hours with nutritious, chef-prepared meals • Architectural designs to support independence and ensure safety

Contact the community nearest you for more information: memory care & assisted living InspiredLivingSM at Sarasota

(941) 357-2174 | InspiredLivingSarasota.com | Sarasota ALF # 12463 independent living & assisted living & memory care

InspiredLivingSM at Lakewood Ranch ALF # Pending

LWR_SAR_HealthMatters_030615_ALT.indd 1

165405

(941) 531-9142 | InspiredLivingLakewoodRanch.com | Bradenton

3/6/15 5:53 PM

EAST COUNTY HEALTH MATTERS

|

MARCH 2015

YourObserver.com

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.

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

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