Health Matters ECO 12-19

HEALTH MATTERS The East County Observer • December 2009

Make Your New Year’s resolution a success / 4

Ranch dietitian helps decipher food labels / 8

COVER STORY No gym membership?

No problem! Learn how to get a full workout with household items / 3

Photo by Brian Blanco

2

Health Matters | December 2009

www.YourObserver.com

table of contents What’s in this issue

π

December 2009

IN THIS EDITION

7315 Merchant Court, Suite A Sarasota, FL 34240 Off.: 941-907-7762 • Fax: 941-373-6442

home workout > No gym membership? No problem!............................................................ 3 COVER STORY > One woman shares her resolution success story................................... 4-7 in her words > Tara golf pro Melissa Williams completes 60-mile 3-Day ………………........7 nutrition > Dietitian Pam Mathis teaches you how to read labels .............................. 8 ironmommies > East County women launch exercise group for moms............................. 10 kids corner > McNeal Elementary Runners Club gains speed........................................ 11

When do most children stop thumbsucking Most children stop on their own between the ages of two and four years old. The habit becomes less frequent as children begin to explore their new surroundings and are more active in school activities.

Peer pressure also plays a positive reinforcement role. Children not able to stop the habit by age five run the risk of harming their permanent dentition.

on the cover

C

reating an effective workout routine doesn’t mean sinking hundreds of dollars at the local gym. Many household items can be used to create a routine that targets practically any part of the body you wish to tone or shape. In

34416

www.sarasotachildrendentistry.com

this edition of Health Matters, we give you all the tools you need to create a workout and accompanying diet plan for your New Year’s resolution. And more importantly, our East County experts share their advice on how to succeed.

Meeting Your Family’s Health Care Needs cardiology - 941-907-6016

Announces the Expansion of Our CArdiOlOgy and gAstrOEntErOlOgy services at lakewood ranch

Hakim Morsli, M.D. Board Certified Cardiologist

Superbly credentialed physicians and staff are here to ensure your personal medical care and health needs l Leading edge technology l Convenient location and hours l Accepting new patients l Same day appointments often available

Mark Ramos, M.D. Board Certified Cardiologist

Anthony Skidmore, D.O. Board Certified Cardiologist

l

Lakewood Ranch Medical Center 8340 Lakewood Ranch Blvd., Suite 370, Bradenton, FL 34202 With 24 hour coverage through our answering service Providers for Medicare & Most Major Health Insurance Plans

P. Natarajan, M.D., M.B.A., F.A.C.C., F.A.C.P., F.C.C.P., F.S.C.A

Ricardo Yaryura, M.D., F.A.C.C. Board Certified Cardiologist

Board Certified Cardiologist

gastroenterology 941-342-8892 Vernu Visvalingam, M.D.

www.intercoastalmedical.com A Patient Focused, Multi-Specialty Group

Board Certified Gastroenterologist l

National Expertise

l

Six Locations

Health Matters | December 2009

www.YourObserver.com

3

home workout π

Imagine... an Alternative to Bypass Surgery

Personal trainer Heather Hackett uses everyday household items as part of her workout routine.

Lakewood Cardiovascular Consulants 6310 Health Park Way, Suite 230 Bradenton, FL

Pam Eubanks

Tight bod for the tightwad

in Lakewood Ranch

(941) 907-1113

If you can’t make it to the gym every day or don’t have the money to get a membership, here’s some creative solutions for getting fit.

ITEMS

π WATER BOTTLES

Bottles of water are great for drinking, but they are also a great resource for your exercise routine.

“You could do a whole system of weights on water bottles alone,” Hackett says.

You may need to use smaller water bottles to start, but you can increase up to gallon size jugs, which weigh just more than 8.3 pounds each. Adding sand to the containers can give you even more weight variety.

Using water bottles while doing walking lunges or squats also can yield great results.

π STEPPING STOOL

Using a stepping stool for step aerobics while cooking, watching television or just in your spare time can prove a great workout.

“Steps are huge,” Hackett says. “They work your (butt), your quads and hamstrings.”

You can do more traditional step aerobics routines, stepping up and down and/or side to side.

Additionally, the stool can be a measurement by which you do squats if you squat until your butt hits the step and then stand back up, making sure to do several repetitions.

At Lakewood Cardiovascular Consultants, Dr. Erick Calderon and Dr. Jason Okuhara invite you to schedule a consult and preventative cardiovacular testing to keep your heart and health the best it can be.

We offer a complete Cardiovascular Diagnostic Outpatient Test Center on site for your convenience.

New Minimally Invasive CROSSER® Catheter Now Available at Lakewood Cardiovascular Consultants to Help Treat Blocked Arteries.

Patients with completely blocked arteries in the legs or heart (chronic total occlusion or CTO) may now benefit from the revolutionary CROSSER Catheter, introduced locally by Dr. Erick Calderon. This innovative device uses high-frequency vibration to safely and quickly cross through these difficult and often previously attempted blockages.

CROSSER Catheter Approaching Blocked Artery (Chronic Total Occlusion or CTO).

CROSSER Catheter Activation – Vibrations at 20,000 strokes per second.

π CHAIR

Hackett says a sturdy, armless, straight-back chair isn’t just for sitting. You can use it to do dips or even flip to your back and lie across it to use it as a bench.

If you want to make push-ups more difficult, put your feet on the chair and proceed as usual.

And if you have resistance bands, you can even hook them around the legs or seat of chair — or even sit on them — to do curls, shoulder presses or tricep extensions, for example.

CROSSER advanced through blocked artery (CTO) allowing for balloon angioplasty or stent placement and increased blood flow.

Balloon angioplasty and Stent placement made possible through channel in artery created by CROSSER.

Also, if you experience leg pain when walking or numbness and tingling in the leg, feet or toes you could be at risk for Peripheral Artery Disease (PAD). Lakewood Cardiovascular Consultants can do a quick, simple non-invasive test to help determine the presence of PAD.

For more information on PAD, CTOs, the CROSSER procedure, or to meet with Dr. Erick Calderon or Dr. Jason Okuhara, please call 941-907-1113 and schedule your appointment today!

Available Monday–Friday 8am–5pm Dr. Jason Okuhara, DO and Dr. Erick Calderon, MD

33994

When personal trainer Heather Hackett heads to an appointment, she doesn’t expect for her clients to have a full fitness center in their home.

Instead, Hackett, who focuses on training children and their families through her business I Train Your Kids, swings open the back of her van and begins to pull out everyday items — a stepping stool, a gallon of water, pool rings and more.

Although going to the gym can be an awesome experience, it’s not a necessity for getting in shape, Hackett says. Many household items — such as the ones she brings to sessions — and daily chores can be a great way to become more fit.

“Any way to move is wonderful,” Hackett says. “A workout can be anything from taking a walk around the block to cleaning the house as fast as you can. It doesn’t have to be complicated at all. The easier it is, the more likely you are to keep doing it.”

While you are cooking dinner, try doing calf raises or jump side to side like a boxer. When pulling out the laundry, use each time you move items to and from the washer to dryer or elsewhere as a reason to do a set of squats.

“Even if you are putting something away that’s heavy, you don’t have to put it away the first time,” Hackett says. “Do a couple of reps with it.”

If you are watching television, use the commercial breaks to do push-ups or situps. Adding stretching to the routine can also reap great benefits and help prevent injuries.

Even playing with your children can turn into an excuse to exercise. Hackett suggests challenging them to run an obstacle course, do laps in the driveway or even playing with something such as a hula hoop or jump rope.

“You can make anything an exercise,” Hackett says.

— Pam Eubanks

Medicare and most Insurances accepted

4

Health Matters | December 2009

www.YourObserver.com

healthy outlook π

RESOLUTION, REVOLUTION Lakewood Ranch resident Rebekah Boos has followed through with her New Year’s resolution to get fit, and she’s been going strong ever since.

A

t Christmastime last year, Lakewood Ranch resident Rebekah Boos found herself at the lowest point of her life.

Her marriage officially ended Dec. 22, her self-esteem had dwindled and the economy was tanking, pushing the real estate broker into even more of a tailspin.

“My whole world was crashing around me,” Boos says.

As Boos stared into a seemingly hopeless new year, she made a resolution that 2009 would be the year she would change her life, starting one pound at a time.

“It motivated me,” Boos says. “I was determined: I’m making a change for myself esteem and my happiness.

“The one thing I felt I did have control over was my health, my eating habits and my fitness, which were never really that good,” she says.

Ch-ch-ch changes

In 2009, Boos dropped 35 pounds and kept every ounce off with the help of Thames, who has since changed gyms, and her current trainer at Shapes Total Fitness for Women, Alice Monsaert.

“My energy is way up, and my mental

Achieving new health and fitness goals doesn’t just happen.

Personal trainer Nick Clarke, who owns Fitness Together with his wife, Nicole, said setting realistic goals is crucial to success when it comes to fitness.

“People need to take action and do Nick Clarke something,” Clarke says. “Set yourself up for success and don’t give yourself too much to handle in the beginning.”

How can you avoid failure?

1. Set specific goals. It’s easy to put off working out for other activities. Unless people commit to a set routine, or at least take time to define it, they are likely to fail.

2. Set realistic goals. Healthy eating and exercise aren’t a quick fix for weight loss. Individuals often expect to shed 20 pounds the first month and then get discouraged when the pounds don’t drop.

3. Set measurable goals. Instead of just saying you want to lose weight, give yourself a goal to shoot for — go down two pant sizes, cut out sweets, etc.

4. Start with smaller goals. It’s good to start with big ideas but be sure to prepare yourself for reaching them. If you plan on running a 10K race, set smaller goals along the way.

6. Set challenging goals. Rather than setting a goal you know you can accomplish easily, set one that will require dedication.

7. Secure the support of your family.

Because getting fit requires a significant lifestyle change, individuals who have family support are more likely to succeed.

Force of habits

Throughout the years, Boos had started eating emotionally when she was upset, slowly packing on extra weight. At the time of her divorce, she also was eating out nearly every day and skipping meals.

Determined see a change, Boos enlisted the help of personal trainer Melissa Thames, who helped Boos realize not only that her long-standing workout routine had become ineffective but also that her eating habits were wreaking havoc on her results.

Through new diet program, Boos learned she needed to cut out many of the pastas and other foods to which she’d become accustomed and eat more fruits and vegetables, whole grains and proteins.

Boos also started eating five to six smaller meals a day rather than three large meals.

Thames also had Boos keep a record of every food item she placed in her mouth.

The results, Boos says, were eye-opening.

“I didn’t realize what a sweet tooth I had,” Boos says. “I was eating chocolate like every day.”

Following the advice of her trainer, in the first two weeks alone, Boos lost an inch from her waistline.

SET UP FOR SUCCESS

8. Understand the lifestyle change involved with the decision. If someone wants to lose weight and become healthier, a lifestyle change is involved. It won’t happen overnight, so people need to recognize it will be a process.

9. Don’t assume you are an expert on fitness. Often, individuals start thinking they are experts. If they aren’t careful, they could get injured, which would derail their progress. Seeking advice from a fitness professional can help individuals determine what exercise and nutrition is best for their needs and goals.

10. Avoid cheat days. Although rewarding yourself after a workout can be tempting, it often can be a quick road to failure.

What are realistic expectations?

1. On a good program, individuals can expect to lose one to two pounds a week or 2-4% body fat per month.

Pam Eubanks

health is better,” the 36-year-old says. “(My trainer) really helped change my life.”

Now, Boos plans out her meals carefully and hits the gym — or the pavement, running — five days a week.

“Planning, planning, planning,” Boos says. “That’s the most important part.”

However, that doesn’t mean Boos’

transformation wasn’t a challenge. There have been plenty of days when she didn’t feel like working out or could have gone out with friends rather than sticking to her program. But, she says, the results have been too worthwhile to compromise.

See resolution page 7

2. Exercise alone won’t result in significant weight loss. It must be coupled with good food choices. “ 3. When you first start working out, the scale may not drop. Your body is building muscle while it’s losing fat. Look for real weight loss eight to 12 weeks out.

4. Understand how many calories you actually need. In general, women need 1,500 to 1,600 calories, and men need 2,000 to 2,500 calories per day.

6 Health Matters | December 2009

www.YourObserver.com

healthy outlook π

Trainer makes fitness personal Chris Vercelli, who has kept off 100 pounds for more than seven years, shares a few of his secrets.

With a new year approaching, thousands of people will flock to local gyms hoping to get in better shape. But statistics show that only about 3% of people will still be on course through the end of 2010.

More than seven years ago, East County personal trainer Chris Vercelli dropped more 100 pounds after beating cancer and battling lifelong weight problems.

Vercelli recently completed his book, “The 7 Secrets of Permanent Fat Loss,” which he hopes can help people shed unwanted pounds and keep them off.

Why is it that so many people make New Year’s resolutions to lose weight?

For most people, the New Year’s resolution is simply a reaction to the emotional roller coaster that peaks around Thanksgiving and Christmas when they are overeating, over-drinking, being around friends and family and constantly thinking about how they “let themselves go” over the previous 12 months. The fact that they make the resolution and take one step forward makes them feel like they are still in control of their body.

If so many decide to try to lose weight, head into a real true, burning desire that why is it that so few are successful? you really want.

Most people do not think seriously enough about what specifically they want What about those unexpected hurdles to accomplish. Instead, they focus or scheduling conflicts that can on generalities like looking or feelget in the way of exercising? ing better. Most of these goals are If your desire is great enough, hard to measure, and it is difficult and you have a solid grasp on to track your progress when you’re what you are trying to accomplish not sure where you want to go. If and why, the excuses never really they set a measurable goal — like will come up. You will make the lose 20 pounds — they will usutime. ally run into the second problem,

which is not taking the time to For people who are trying to Chris Vercelli figure out specifically why it is so lose weight, what are the simplest important to them to achieve that goal. dietary changes they can make?

The best way I know people can truly What does it take to succeed? change their eating habits is to shun You have to have a true, burning desire man-made food as much as possible. Eat for something better. There are so many fresh vegetables, fresh fruit, raw beans, people who say, “I should do this or that.” raw grains and lean meats that aren’t proYou have to separate that idea Ranch in your / Bradenton cessed. And drink lots of water.

Lakewood Urgent Care

for THE OBSERVER Lakewood Ranch Medical Center CEO gearsAdup for 165-mile ride Editor’s note: Lakewood Ranch Medical Center CEO Jim Wilson will pedal 165 miles in the Southern Most AIDS/HIV Ride next month.

As the CEO of Lakewood Ranch Medical Center, promoting good health is a big part of my day to day routine, which Jim Wilson is why I’ve decided to take to the streets and ride my bicycle from

Miami to Key West as part of the Southern Most AIDS/HIV Ride Jan. 8-9.

All proceeds from this 165-mile, two-day trek go directly to charitable AIDS/HIV-related organizations. In this country alone, more than one million people are infected with this disease, so it’s quite evident the need is immense.

To gear up for this lengthy ride, I have

changed my routine a bit. I get up4.875 at 5 a.m. twice a week to work out with my personal trainer. When my workload allows, I also attend cardio classes and try to ride my bike at least once a week.

The rides give me a chance to clear my head and take in the beautiful Florida landscape as I typically cruise the streets of Lakewood Ranch or Longboat Key. My 10-year-old son, Brandon, is also getting involved in the sport. He joined

10-mile ride as part of the Big (w)meXon 3 a(h)

Brothers Big Sisters race hosted by Lakewood Ranch Medical Center Oct. 3.

While living in Pennsylvania, I regularly took part in an annual 16-mile bicycle trek from Philadelphia to Ocean City, N.J. However, I expect this one to be a bit different because the landscape is flat.

For more information about the Southern Most AIDS/HIV Ride, visit the ride Web site at www.thesmartride.org.

Look Your Best this

Holiday Season!

Radiesse 1.5 cc $750

Botox 10.75 a unit

$

Wrinkle Free Filler only filler on the market that stimulates your own callogen

Must present coupon at time of appointment.

Wellness Exams

John V. Dunne, MD, F.A.C.s., Medical Director

(941) 907-3400 • www.erasersinc.com

8340 Lakewood Ranch Blvd. • suite 290, Bradenton

Show off your Legs at the Holiday Party!

Gift CertifiCateS avaiLaBLe

Call for Appointment

747-9818

New Patients Welcome Most Insurance Accepted 34015

Board Certified Surgeon and Vein Specialist Laser Vein Treatment, Laser Vein Ablation, Micro-Incision Vein Removal Sclerotherapy Covered by Insurance

Now Available

Carlos I. Arias, M.D. Kim Sand ARNP Board Certified, Family Practice

5309 State Road 64 East • 1/2 mile west of Walmart • Bradenton, Florida

Health Matters | December 2009

www.YourObserver.com

7

healthy outlook π

Golf pro completes 3-Day Editor’s note: Tara Golf and Country Club PGA golf pro Melissa Williams completed her second Susan G. Komen Breast Cancer 3-Day last October.

The Susan G. Komen Breast Cancer 3-Day is a fantastic way to get in shape and raise money for a worthy cause all at the same time. To date, I have lost 40 pounds and raised more than $6,000 for the Susan G. Komen for the Cure.

This particular fundraiser is a three-day event in which participants walk 60 miles (which averages to 20 miles per day). We had a total of 1,500 walkers in all shapes, sizes, age and male and female walkers.

In 2008 and 2009, I trained for the event with a team of gals called Team For You. We walked more than 500 miles each summer preparing for the event. The

Breast Cancer 3-Day event sends you a 24-week training program that helps you keep track of your weekly mileage. It also gives you advice on nutrition, hydration, blister prevention, shin splint information and more. I have found that this event keeps me focused all year long — even though they suggest the 24-month training period.

If you are thinking of walking for a great cause and your health, please contact me or visit the Web site, www.the3day.org. I have signed up again for the 2010 event and can’t wait for October to roll around again.

Melissa Williams is the PGA golf professional at Tara Golf and Country Club. For more information, contact her at 758-7961, Ext. 226, or mwilliams@taragcc.com.

RESOLUTION continued from 4

session with her personal trainer but chose not to.

“If I cancel, I feel I’m cheating myself,” Boos says. “Laundry can wait. My health is No. 1, especially as I get older.”

She remembers one week, in particular, when it would have been simpler to deviate from her strict regimen. She’d gotten in from out of town late Sunday night, and on just a few hours of sleep, headed in to work the next morning. On her way there, she stopped at the grocery store to pick up a few healthy items she could eat for lunch and dinner rather than going out to eat.

She could have skipped her afternoon

Mission accomplished

In addition to getting in shape and eating better, Boos also has accomplished another of her New Year’s resolutions: to complete a half-marathon.

“I figured I had a year to train,” Boos

Pam Eubanks

Melissa Williams, left, and Team For You teammate Jennifer Schwab inspired each other to complete the 3-Day. says. “It was something I always wanted to do, and I thought this was the year I was going to do it. I actually made the promise in front of several friends because I wanted to be held accountable.”

The goat proved to be the most challenging one yet, but Boos completed the Women’s Half-Marathon in St. Petersburg Nov. 22 in about two-and-one-half hours.

“Crossing that finish line was euphoric,” Boos says. “I’ve never experienced anything like it. It was one of the happi-

est (moments of my life).”

With her first-year fitness goals complete, Boos says she is working hard to maintain the results she’s attained in the past year and to keep her focus.

Her final New Year’s resolution is yet to be fulfilled, but Boos says she’s hopeful the day will come soon.

“I signed up to adopt a greyhound,” Boos says, adding she’s waiting for a dog that is OK with cats. “Hopefully, it will happen soon.”

THE BEST IN CARE – IN THE BEST OF SETTINGS Sarasota Bay provides the backdrop, but the Smith Care Center at Plymouth Harbor provides the compassionate and individualized care that continues to make us the wise choice in the Sarasota community.

Our full spectrum of care includes comprehensive skilled nursing, rehabilitation therapy services and assistance with everyday living. In addition, our attractive residences, scenic views and restaurant-style dining offer an unsurpassed quality of life and peace of mind.

Located on the campus of Plymouth Harbor, the Smith Care Center is the place for passionate care and inspired living. Call today to arrange a personal tour or to begin the admissions process.

NURSING CARE • REHABILITATION THERAPIES & RESTORATIVE CARE • ENRICHING PROGRAMS & ACTIVITIES

A Not-For-Profit Medicare Certified Skilled Nursing Center

700 John Ringling Blvd • Sarasota, Florida 34236 (941) 361-7181 • www.PlymouthHarbor.org OIR #88039

SMITH CARE CENTER AT PLYMOUTH HARBOR • OCT 15 2009 • HALF PAGE • SARASOTA/LONGBOAT OBSERVER

SNF #1449096

Health Matters | December 2009

www.YourObserver.com

Suncoast Allergy & Asthma Center, PL

label mate π

It’s tIme to fInally fIx your allergy, asthma and sInus Issues!! serving adults and children. medicare and most insurances accepted.

Rajivi P. Rucker, M.D., M.P.H (941) 758-0588 Fax (941) 739-3564 6124 53rd Avenue East • Bradenton, FL 34203

34322

•

SuSan J. Souffront, ddS, pa

DDS Services Provided

American Dental Association Florida Dental Association West Coast Dental Association.

4963 State Road 64 East, Bradenton (River’s Edge Publix Plaza)

(941) 747-7135

Complete Preventative & Digital Diagnostic Services Restorative Services Cosmetic Dentistry Teeth Whitening Dental Consultation Endodontic Dentistry Periodontal (Gum Therapy) We combine state of the art dental technology with GENTLE care practices

Ranch dietitian debunks, deciphers grocery labels Understanding the language on food packages can be frustrating.

Pam Mathis offers suggestions to help wade through the confusion. first ingredient listed, chances are it is So, you’ve decided 2010 will be your not truly a whole-grain product. fresh start. Perhaps you’ve already told “Often, the first ingredient will be friends about your new workout regimen. enriched, bleached flour,” Mathis says.

Furthermore, you really want to commit “And somewhere, they’ve added just a to a new diet — one without all those little whole grain.” drive-through value meals.

But how do you start?

Seemingly every product — TRANS FAT from fruits and cereals to The United States is one of breads and yes, even potato the only countries in the world in chips — boasts healthy slogans which companies can boast “No on its package. “No Trans Fat!” Trans Fat” even if the product con“Light!” “Sugar Free!” tains up to .5 grams per serving.

Could it really be that every “Look at the ingredients,” Mathis General Mills cereal — includsays. “If you see the words ‘hydroPam Mathis ing the sweet-as-candy Lucky genated’ or ‘unsaturated,’ then Charms — is suddenly healthy just that’s trans fat.” because it’s made with whole grains?

Not so fast, says Pam Mathis, a regisLIGHT OR LOW CARB tered dietitian based in Lakewood Ranch.

Consumers also need to be cautious “Labels are deceptive,” she says. “A lot if they see “Light” or “Low Carb” on the of companies try to trick you into buying package. Often, to attain “Light” or “Low their product.”

Carb” status, companies simply replace sugars with sugar substitutes — artificial To assist East County residents, Mathis ingredients Mathis advises against. is launching a series called Supermarket Solutions. Through the series, she will SERVING SIZE take participants on grocery store tours to It may sound obvious, but Mathis advisteach them to find essential staples to a es clients to look at the serving size of a nutritious lifestyle. She also will decipher product and decide whether that’s how those misleading labels and show particimuch you actually would eat. If a cereal pants which products truly are considers a serving size as one-half healthy. cup but you eat one cup, you have to WHOLE GRAINS double all the numbers listed.

Not every product Also, compare the serving touting “whole grains” sizes of several products is healthy, Mathis before making your selecsays. Yes, Lucky tion, she says.

Charms does conPam Mathis is a tain some whole registered dietitian/ grains, but that does nutritionist and wellness not make it a healthy coach in private practice choice. with offices in Lakewood Instead, look at the Ranch. For more informaingredients list. If the tion about Supermarket word “whole” isn’t in the Solutions, call 907-3757.

Hillstrom Facial Plastic Surgery proudly welcomes our new associate

Dr. Andrew Burchard Dr. Burchard grew up south of Boston and received his undergraduate degree from Colgate University in Hamilton, NY and then attended Jefferson Medical College in Philadelphia where he received his medical degree. He completed his internship and residency in Head & Neck Surgery at Tufts Medical Center in Boston, and then completed a fellowship in Facial Plastic & Reconstructive Surgery at the University of Toronto through the American Academy of Facial Plastic & Reconstructive Surgery. Dr. Burchard is Board Certified in Head & Neck Surgery and is Board Eligible in Facial Plastic & Reconstructive Surgery.

34444

8

5911 N Honore Ave., Suite 120, Sarasota, FL 34243 • www.HillstromPlasticSurgery.com • 355-3223

Health Matters | December 2009

www.YourObserver.com

9

healthy outlook π

Healthy holiday eating? It’s possible RECIPE MODIFICATONS Altering recipes can save you hundreds of calories over the course of a holiday meal, Williams says.

For example, using evaporated skim milk instead of heavy whipping cream in a recipe can save you 600 calories.

“A lot of times, we can take out the extra fat and get equal taste,” Williams says.

Simple substitutions include going from regular to low-fat items, but you also can substitute applesauce for vegetable oil or plain yogurt for evaporated milk or sour cream, for example.

Using egg whites instead of whole eggs in baking recipes can also shave off unwanted fat, Williams says.

Other healthful tips 1. Drink often 2. Choose calorie-free fluids 3. Drink more water 4. Sample unhealthy foods you love, but in small quantities 5. Skip putting butter on bread 6. East white meat instead of dark meat 7. Eat smaller portions 8. Don’t skip meals 9. Eat slower. Put your fork down between each bite.

10. Make time to exercise

Corista Williams, a clinical nutrition manager at Lakewood Ranch Medical Center, offers some practical food advice.

When it comes to beating nutrition manager at Lakewood gluttony this holiday season, the Ranch Medical Center. “Go task is mostly mind over matahead and get yourself in that ter, nutritionist Corista Williams mindset and plan on portion said. control and using recipe modifiSure, the holidays lend themcation.” selves to multiple servings of For starters, when people are mashed potatoes smothered the kitchen preparing food for in butter and gravy, green bean Corista Williams a holiday party, they often have casserole or multiple servings snacked their way through the of cheesecake or other mouthcooking process so much that watering desserts, but there still are they’ve already eaten dinner by the time tricks individuals can use to avoid losthey finish, Williams said. Then, they ing sight of maintaining a healthy diet head off to a party for a real meal. and waistline.

But two simple remedies for the situa“The biggest part is people have to tion are to chew gum while cooking and plan ahead,” said Williams, clinical make sure you haven’t been skipping

meals, Williams says. Doing so helps keep you from munching on whatever food is on hand.

However, the dinner party itself may prove more challenging.

Start out by choosing smaller food portions to help make sure you don’t overeat.

And to help make sure you make wiser food choices. Williams suggests gathering near the table filled with fruit and vegetables rather than socializing near the dessert table.

Also, you should try to wait 20 minutes before going back for a second serving. It takes your body that long to realize it’s full, Williams says.

You also may want to bring a bottle of mouthwash with you and take a swish after your meal. Doing so will get the taste of food out of your mouth and help you avoid going back for more food, Williams said.

— Pam Eubanks

SIMPLE SUBSTITUTIONS ORIGINAL INGREDIENT Evaporated whole milk Heavy cream Butter or margarine Regular cream cheese Regular ground beef

SUBSTITUTE evaporated skim milk evaporated skim milk fat-free butter spread light or fat-free cream cheese 93% lean ground turkey

SAVINGS 191 calories and 24 grams of fat per 12 fluid ounces 600 calories and 80 grams of fat per cup 95 calories and 10 grams of fat per tablespoon 40-70 calories and five to 10 grams of fat per ounce 180 calories and 22 grams of fat per four ounces

COOPER FAMILY MEDICAL Board Certified in Family Practice, Osteopathic Manipulation, and Sports Medicine.

Catherine Cooper, D.O.

For your convenience we offer many in-office services including: • 24 Hour Physician On-Call Availability • Diabetic and COPD Education • Same Day Appointments for Urgent Care • Fracture, Arthritis, & Joint Pain • Health and Wellness Management • Dermatology & On-Site Laboratory Services • EKG and Ultrasound

Christopher Cooper, D.O.

Now Accepting New Patients Including Humana Gold Plus Members

SM

Affiliate Physicians

To schedule an appointment please call: 941-744-5510 5101 4th Avenue Circle East, Suite 200, Bradenton, FL 34208 | Monday – Friday 8 am to 5 pm Andrew Clark, D.O.

10

Health Matters | December 2009

www.YourObserver.com

fitness

No Mommy Left Behind

East County residents Shelley Roberts and Robyn Roszel founded IronMommies last year for mothers who are dedicated to both family life and physical fitness.

GreyHawk Landing resident Shelley Roberts always has tried to maintain a healthy lifestyle. But with two children under age 3, she discovered parenthood often took priority over physical fitness.

But that changed last year when she attended a yoga class and met fellow East County resident Robyn Roszel. Also a mother of two, Roszel, a certified running coach, understood the challenges of juggling parenthood and physical fitness.

The two developed a friendship and decided to get together to exercise outside of class. The women, along with a few more moms, began training for the Susan G. Komen Race for the Cure.

From there, the two friends founded IronMommies in August 2008.

“It’s the most encouraging and supportive group of women and moms out there,” Roszel says.

Roberts agreed.

“It’s a big support group,” she says.

“We give everything to our children, so this is a good time for us to step away and focus on our goals.”

IronMommies is open to women of all skills levels, and although the majority of

Courtesy photo

The IronMommies participate in a variety of charity runs and other activities. the members are mothers, it’s not a specific requirement. The group meets three times a week — Tuesday and Thursday evenings and Saturday mornings at various parks and neighborhoods throughout the East County.

“It’s basically a group of women com-

RIveRlANdINgS

ing together to do endurance training,” Roberts says. “When most of us started, we had no experience. Some of them couldn’t run a mile, and a couple weeks later, they’re shocked they’re running 5Ks.” During each IronMommies session,

the group focuses on both speed work and regular endurance runs, developing a specific training plan for each member.

Additionally, the group recently finished its 11-week beginners clinics for new members. Another is scheduled for next spring.

In addition to weekly runs, the IronMommies, dressed in their signature uniform of pink and lime green skirts and tops, participates in a number of 5K, halfand full-marathons, triathlons and charity runs. The team also gets together for other events, including family light runs, mammogram parties and more.

“We try to pick events that touch close to home,” Roszel said. “In most races, everyone is always out for their own personal best, but our members are totally supportive of each other. We always loop back (to the end), so we’re still running as a group.”

Roberts agreed.

“Our motto is ‘No Mommy Left Behind,’” she said. “You don’t have to be an elite runner to fit in.”

In the past year, IronMommies has expanded with new groups forming in Washington, D.C., Miami Beach and Boston. Eventually, Roberts and Roszel would like to have IronMommies teams form across the nation.

For more information or to inquire about starting a new group, visit the IronMommies Web site at www.ironmommies.com or contact Shelley Roberts at help@ironmommies.com.

Accepting New Patients?

oB/gYN

Dept.

Chief

Wilfred Rivera-Ortiz, M.D.

Advertise in the Observer’s HEALTH MATTERS

Now oPeN • Annual Well Woman Exams • Post Menopausal Management • Contraceptive Management • • Complete Obstetrical Services Same Day Appointment Available • Comprehensive • Extended Office Hours Gynecological Care (Infertility • Surgery) Board Certified Physicians • Now Accepting New Patients All Insurances Accepted Medical Services Available on a Sliding Fee Schedule Mon., Tues., Wed. 8am-5pm, Thurs. 8am-8pm, Fri. 8am-1pm • Se Habla Español

Proudly Serving Our Community for 30 Years (1979-2009)

Manatee County Rural Health Services

Eric Sarkis Mudafort, M.D.

Introducing…

TA RG E T E D AU D I E N C E Therese E. Goode, P.A. - C Additional Associates Dalibor Hradek, M.D., Elliot Santella, M.D.

5460 63rd St. e.

Suite B, Bradenton

(941) 316-8200 www.mcrhs.org

=

B E T T E R R E S U LT S !

Call now to reserve your space in the next issue

941-366-3468

33348

Specializing In:

Health Matters | December 2009

www.YourObserver.com

kids corner π

More than 100 McNeal students participate in the school’s Runner’s Club.

Runners Club gains speed McNeal f irst-grade teacher Cris Edwards started the club in October.

Since then, more than 100 students laced up for the challenge.

LAKEWOOD RANCH — and run or walk laps for 35 Clutching a fistful of popminutes. sicle sticks, 10-year-old Kyle “I just like to run,” Wray runs in a giant loop 11-year-old Jordyn Sacks behind McNeal Elementary says. “I like that you get School. exercise, and it helps your With each loop he comheart, and you’re (getting) pletes, the fourth-grader healthy.” adds another stick to his At the end of each collection. By the time his month, the top runners allotted 35 minutes are up, receive a certificate and are Kyle has accumulated 18 recognized on the school sticks. news. Once a student has Five sticks equal one mile. completed a marathon or For every five miles he runs, 26.2 miles, he or she is Kyle earns a foot token for awarded a medal. his chain, which he wears “When I first saw all of Photos by Jen Blanco proudly around his neck.

Students receive awards at the kids out here, I was The chain is a symbol of amazed,” says Judy Wray, certain distances.

Kyle’s dedication to physical Kyle’s mom and a former fitness and maintaining a healthy lifestyle. collegiate track and cross country run“I just like the feeling you get when you ner. “It’s just awesome. It puts tears in exercise,” says Kyle, who comes from a my eyes because I think it’s such a great family of runners. “I always go on runs sport, and I think this is a wonderful prowith my dad, and my mom says I’m in gram.” really good shape.”

In addition, the students also are Kyle is one of more than 100 students responsible for completing a home fitat McNeal who have earned chains while ness and nutrition component, which participating in the school’s new Runners includes planning six nutritious meals a Club. month and participating in some type of First-grade teacher Cris Edwards physical activity such as jumping jacks, formed the club, which meets from 7:50sit-ups or push-ups every day.

8:25 a.m. every Friday, as a way to teach “Having a fitness part and nutritional students the importance of physical fitpart gets them more aware on a daily ness. basis and not just on Friday morning or “We want to provide an opportunity in P.E. class,” Edwards says. here for our students to have a way to In the club’s first month, the stucome and learn about running and the dents ran 500 miles with Kyle running a importance of fitness,” Edwards says. half-marathon all by himself. McNeal’s “There’s a lot of support here for it, and Runners Club will continue to meet every now, the students are becoming aware of Friday through the rest of the school year. how daily fitness appears in their lives.

Although for some of the students, They’re more focused in school, and they such as Kyle, meeting once a week just feel better about themselves.” isn’t enough.

Each week the students, along with “I would do it every morning if I could,” some of their parents and faculty memKyle said.

— Jen Blanco bers, gather in the field behind the school

your image

is important to us.

That’s why our leading-edge diagnostic imaging services are part of a continuum of care for women – from early detection through treatment and follow-up care. It’s all right here, close to home. imaging services include: • Breast MRI (magnetic resonance imaging) with the new PhillipsTM 1.5 Intera MRI • GE ProdigyTM DEXA bone density scanner • Digital mammography • Ultrasounds • Stereotactic/SurosTM 99 breast biopsy

For more information and appointments, please call 941-782-2264. We’re open monday through Friday, with extended evening hours on Wednesdays and thursdays.

8330 Lakewood Ranch Blvd. • Bradenton, FL 34202 www.lakewoodranchmedicalcenter.com Physicians 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.

11

12

Health Matters | December 2009

www.YourObserver.com

The Windsor Assisted Living...

A Great Choice!

The Windsor offers a unique experience with private apartments, fun and exciting activities, bus trips, great meals, and best of all, our ideal neighborhood locations. See the difference that local ownership makes in building design, attention to detail and quality of service.

Individual Care, Affordable Rates • Medication assistance • Licensed nurse on staff • Assistance with bathing, dressing, and grooming

941-907-9177 8220 Natures Way

Lakewood Ranch, FL 34202

Assisted Living Facility License #10707

2009-12 Florida ad.indd 1

• Weekly housekeeping and linen services • Three delicious meals daily plus snacks • Specialized diets

941-752-1990

• Convenient scheduled transportation • Social, spiritual & recreational activities • Short term respite stays available

941-798-3727

2800 60th Ave W

2614 43rd Street West

Assisted Living Facility License #9932

Assisted Living Facility License #8726

Bradenton, FL 34207

Bradenton, FL 34209

12/8/2009 3:54:34 PM