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Health Matters Observer

SARASOTA

JULY 2014

HYDRATION HEALTH

How what you eat affects your hydration.

LIGHTEN UP

Barbecues can feature healthy and flavorful dishes.

PAGE 4

WALK THIS WAY Employees who walk while they work enjoy added benefits.

PAGE 5

PAGES 2-3

WORK ETHIC

Triathlete tackles training by never doing the same workout twice.

PAGE 8

Health Matters | July 2014

2 YourObserver.com

Beat the Heat: How what you eat affects your hydration

BY PAM EUBANKS | MANAGING EDITOR

A

Slovakian proverb says water is the world’s first and foremost medicine.

And, indeed, it plays a critical role in one’s health.

About 60% of the human body is water-based, so it’s important to stay hydrated, especially during the summertime.

The Institute of Medicine recommends individuals consume 80% of their water through fluids and the remaining 20% from the foods they eat.

“Water does not provide the body with any energy — calories, protein or fat — but it is second only to oxygen in regard to its importance for maintaining life,” says registered dietician Corista Williams, clinical nutrition manager at Lakewood Ranch Medical Center. “Fruits and vegetables are naturally high in water, 90% or greater.”

Consuming plenty of fruits and vegetables not only will provide the body with much-needed vitamins and minerals but also help it stay properly hydrated, agrees Julie Bender-Sibbio, the food and nutrition services clinical operations coordinator/outpatient nutrition counseling and coach for Sarasota Memorial Hospital.

Water aids in the digestion of food and is involved in every cellular process in the body. Hydration also affects the body’s ability to regulate its temperature. It lubricates and cushions joints. And, it improves the elasticity of skin and overall complexion, Bender-Sibbio says.

It also helps the kidneys flush out waste, toxins and excess nutrients in the body.

When you are dehydrated, your body will work less efficiently.

“That includes your metabolism,” Bender-Sibbio says. “All of our cellular processes take place in water, so we need fluid. It’s like a car. If you don’t have enough oil and gas, you aren’t going to run efficiently. It’s the same with our bodies.”

HYDRATION health + KIDNEY HEALTH

The kidneys, which rid the body of waste, toxins and excess nutrients, filter about 180 liters of water daily.

The biggest cause of kidney stones is dehydration, which also plays a role in constipation.

Drink up!

Most people have heard the adage they need to drink about 64 ounces of water daily.

But in 2004, the Institute of Medicine and National Academy of Sciences joined forces to create a food intake for water. They established adult women need about 11.5 cups of fluid daily, while men need about 16 cups of liquid daily.

“Food intake is highly individualized, so fluid depends on your size, weight and activity level and where you live,” Bender-Sibbio says.

“There isn’t a formula for one size fits all.”

In general, individuals should consume .5 to 1 ounce of water per pound of body weight. For example, a 150-pound person would need anywhere from 75 to 150 ounces of water per day.

“That’s a pretty big range,” Bender-Sibbio says.

“The high range is (for a ) vigorous exercise outdoors (person), compared with cool climate and mostly sedentary (person).”

Check your fluids Three ways to help determine how much water you should drink daily include: ✔ Avoid being thirsty. “Once you are thirsty, you are heading toward dehydration,” BenderSibbio says. ✔ Spread water mindfully, and drink throughout the day. ✔ Check the color of your urine. If it’s dark, you’re probably dehydrated. (Individuals who have recently taken vitamins may notice darker color urine, as well).

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YourObserver.com 3

+ EATING FOR HYDRATION The following menu would allow a 60-year-old, 150-pound moderately active Florida resident to consume 11 cups of fluids and 20% of his water from foods. — Provided by Julie Bender-Sabbio SAMPLE MENU

WATER WEIGHT Many fruits and vegetables are high in water content. Ninety-two percent of a watermelon’s weight, for example, comes from water.

Below is a sampling of the approximate water content (by weight) of common fruits and vegetables:

Miso soup with garlic and ginger

MID MORNING

PRE-BREAKFAST

1 cup water and 2 cups (optional) coffee/tea

BREAKFAST

2 scrambled eggs with fresh tomato and spinach, topped with 1/4 cup fresh salsa 1/2 cup oatmeal (made with 1 cup water or milk/milk alternative) and topped with handful of blueberries 1 cup cantaloupe or melon 1 cup water

Cucumbers (96%) Iceberg lettuce (96%) Celery (95%) Tomatoes (95%) Zucchini (95%) Broccoli (90% Cabbage (93%) Cauliflower (92%) Strawberries (92%) Raspberries (87%) Oranges (87%) Pineapple (87%)

2 cups unsweetened iced tea and 1/4 cup nuts and apricot or 16-ounce smoothie (10 ounces water or milk/milk alternative, 1/2 cup frozen berries, 1/2 banana, 1 scoop protein powder — whey isolate or pea protein. Add ice/ water and blend to desired consistency.)

LUNCH

1 cup homemade miso ginger soup (recipe at right) 2 cups spinach salad topped with tomato, cucumbers, peppers, carrots, beans and 1/2 avocado. Add 2 tablespoons of choice of oil-based dressing and 3 ounces lean chicken, tofu or salmon 1 fresh peach 1 cup water SNACK

6 ounces Greek or soy yogurt topped with 1/2 cup raspberries 1-2 cups green tea or lemon/limeinfused ice water DINNER

Small tossed salad with 1 tablespoon oil-based dressing Shrimp or tofu stir fry (with veggies) 1/2 cup brown rice 1 cup watermelon or 1/2 cup sorbet 1 cup water

(The caffeine myth) Does caffeine really dehydrate you? The answer is no, says dietician Corista Williams, of Lakewood Ranch Medical Center.

The water content in coffee counts toward your daily overall water intake. However, caffeine has a diuretic effect for some people, so individuals should make sure to fill up on water, as well.

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tablespoon unrefined sesame oil yellow onion, chopped tablespoons finely chopped ginger tablespoon finely chopped garlic cups vegetable broth or water baby bok choy, trimmed and roughly chopped pound carrots, thinly sliced (8-ounce) package baked tofu, preferably Asian-flavored, thinly sliced tablespoons red miso tablespoons rice vinegar cup thinly sliced green onions

DIRECTIONS 1. Heat oil in a large pot over medium

heat. Add yellow onion, ginger and garlic, and cook until onions are translucent, about 5 minutes.

2. Add broth, bok choy, carrots and tofu, and bring to a boil. Reduce heat and simmer until vegetables are tender, 5 to 10 minutes more.

Remove soup from heat.

3. Ladle about 1 cup of the hot broth into a small bowl. Add miso and stir until dissolved, then transfer mixture back to pot and stir well.

4. Stir in vinegar. Ladle soup into bowls, and garnish with green onions.

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Health Matters | July 2014

BBQ

Summertime is the prime season for family cookouts.

Although barbecue get-togethers often feature beefy burgers, mayonnaise-based potato and pasta salads and other savory, high-calorie dishes, local dietitians Julie Bender-Sibbio, of Sarasota Memorial Hospital, and Corista Williams, of Lakewood Ranch Medical Center, offer the following tips — and some flavorful, yet healthier recipes — as you heat up your grill.

To start, individuals should choose lean cuts of beef that are lower in saturated fat and cholesterol. Lean cuts usually contain words such as round, loin or sirloin on the package.

“Flank steak, top loin, sirloin, porterhouse, T-bone steak, tenderloin and 90% lean ground beef are great for grilling,” Williams says. “Not only are lean meats a healthier option, they are more suitable for your grill. Meats high in fat drip and lead to more grill flare-ups that can overcook or burn your foods.”

Alternatives such as fish, skinless chicken breast and turkey also are great options, Williams says.

As a side, individuals can choose grilled vegetables or grilled fruits, which have great flavor when cooked and also contain plenty of vitamins, minerals and fiber. — Pam Eubanks

FARRO SALAD WITH TOMATO AND FRESH HERBS Recipe by Giada de Laurentiis, of The Food Network

INGREDIENTS

DIRECTIONS

4 cups water 10 ounces farro (about 1 1/2 cups) 2 teaspoons salt, plus more to taste 1 pound tomatoes, seeded and chopped 1/2 sweet onion, chopped 1/4 cup snipped fresh chives 1/4 cup finely chopped fresh Italian

parsley leaves 1 large garlic clove, minced 2 tablespoons balsamic vinegar Freshly ground black pepper 1/4 cup extra-virgin olive oil

1. Combine the water and farro in a

medium saucepan.

2. Add 2 teaspoons of salt. Bring to a boil over high heat. Reduce the heat to medium-low, cover, and simmer until the farro is tender, about 30 minutes.

3. Drain farro well, and then transfer to a large bowl to cool.

4. Add the tomatoes, onion, chives and parsley to the farro. Toss to combine.

5. In a medium bowl, whisk together the garlic, vinegar, salt, pepper and olive oil.

6. Add the vinaigrette to the salad and toss to coat. The salad can be refrigerated overnight. Bring to room temperature before serving.

(portion control )

One portion of meat is three ounces — the equivalent to the size of a deck of cards or the palm of your hand. “Do not sabotage your health-conscious efforts by consuming double or triple portions,” Williams says.

TURKEY SPINACH BURGERS MAKES 4 SERVINGS

“A healthy dose of spinach, onion and mushroom makes these patties juicy and flavorful,” Bender-Sibbio says. “Toast the buns right on the grill during the last few minutes of cooking.”

(Modified version from Prevention magazine)

INGREDIENTS

DIRECTIONS

1 pound ground turkey breast (95% to 99% lean) 1 package (10 ounces) frozen chopped

spinach, thawed and squeezed dry 1 small yellow onion, chopped 1 large portobello mushroom (underside gills

scrapped clean), chopped 2 tablespoons barbecue sauce 2 tablespoons Worcestershire sauce 1/2 teaspoon salt 1/4 teaspoon black pepper 4 whole-wheat flatbread buns, toasted

(try Arnold rounds — 100% whole wheat

and flax) 4 tomato slices 4 lettuce leaves Sliced avocado

1. Coat a grill rack or broiler pan with

cooking spray. Preheat the grill or broiler.

2. Place the onion and mushroom in a food processor to chop finely.

3. Combine the turkey, spinach, onion/ mushroom mixture, barbecue sauce, salt and pepper in a large bowl. Shape mixture into four 1 to 1 1/2 inch-thick burgers.

4. Grill the burgers for 10 minutes, turning once, until an instant-read thermometer inserted in the center registers 165°F and the meat is no longer pink.

5. Serve on the buns with tomato, lettuce and avocado, as desired.

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YourObserver.com 5

Sarasota office steps it up with treadmills

Laura Hamel walks about 10 miles a day at her treadmill desk at the U.S. Masters Swimming headquarters.

BY HARRIET SOKMENSUER Every morning, Laura Hamel walks into her office, trades her flats for sneakers, logs on to her computer and takes the first step of many on her treadmill.

The routine has become second nature to Hamel, communications and publications director at U.S. Masters Swimming headquarters, in Sarasota.

That’s because Hamel has been walking at her desk, instead of sitting, for nearly four years.

At U.S. Masters, Hamel is one of three “office walkers,” individuals who walk on treadmills while at their desks. All but one of her coworkers stand at their desks.

WALK THIS WAY

WALK THE WALK The idea of standing or walking instead of sitting came to Hamel in 2011 when she had trouble staying focused at work.

Over a 20-month period from the time she started at U.S. Masters in 2009, Hamel tried sitting different ways, rotating between her office chair, an ergonomic chair and a balancing ball. However, she found herself still finding reasons to get up from her desk.

Out of desperation, she started standing; she used cardboard boxes stacked on her desk to lift her computer.

She soon became a frequent visitor of online discussion boards on “office walkers.” After weeks of research, she purchased a treadmill.

The change, she says, was a step in the right direction.

“I can eat whatever I want. I can focus. I don’t suffer from aches

and pains,” she says, listing other benefits to office walking, including what she calls the feel-good benefit.

STEP BY STEP It doesn’t take long to realize there is something different about the U.S. Masters Swimming headquarters. Office Manager Claudia Wood greets visitors while standing at her desk, located at the entrance of the all-glass building. Behind her are the offices of 12 employees; eight employees stand at their desks, and three walk continuously on treadmills. Employees’ offices include both a standing and traditional desk.

After seeing a difference in Hamel’s productivity and personal performance, Chief Financial Officer Susan Kuhlman and Membership Director Anna Lea Matysek bought their own treadmills.

“On a good day, I walk 3 miles,” says Kuhlman as she types while walking on her treadmill.

Between Hamel, Kuhlman and Matysek, the three walk nearly 20 miles a day.

Hamel says although she isn’t a doctor, the result of her and her co-workers’ overall attitudes is a great example of how beneficial not sitting all day can be.

“It’s a no-brainer,” she says.

TIPS OF THE TREAD

Laura Hamel shares some tips for aspiring office walkers: • Look for a quiet motor so your co-workers are not disturbed.

• Make sure the motor can run for long periods of time — most treadmills are only used once a day for less than an hour.

• Reach out to the office walking community online at officewalkers.ning.com.

• Start off slowly and gradually increase your speed and time spent walking. companies such as Star to Star have visited her office to see how the treadmill desks are set up, and they now offer shared treadmill work spaces for employees.

Other companies that have visited the U.S. Masters Swimming headquarters include the Pittsburgh Pirates and the Sarasota Orchestra.

Over the last four years, the office has seen transformations in its employees’ overall attitude, physical appearance and productivity.

Hamel believes the physical and emotional change is unavoidable.

“We were built to be walking; we’re hunter and gathers,” she says. “We were not built to sit.”

PICKING UP THE PACE The U.S. Masters Swimming headquarters is not the only office in Sarasota that features desk treadmills.

Since Hamel purchased her treadmill in 2010, Sarasota

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Health Matters | July 2014

6 YourObserver.com

+ CarFit improves safety

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REPORTS + SMH welcomes pain doctors

Sarasota Memorial Hospital has welcomed two new pain medicine specialists to its pain care program — Drs. Eugene Pereira and Lindsay Shroyer.

Pereira is a board certified anesthesiology/pain medicine physician, and Shroyer is board certified in physical medicine and rehabilitation and pain Dr. Eugene medicine.

Pereira The doctors join an interdisciplinary team of pain management specialists who offer customized rehabilitation, treatment, medications and intervention procedures to individuals suffering from painful Dr. Lindsay conditions, such as back/neck Shroyer pain, cancer pain, sciatica, diabetic neuropathy, shingles and other conditions.

For more information about Sarasota Memorial Pain Care Centers, visit smh.com or call 917-4500.

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The organizations will collaborate on services, such as home health, linen services and the new respirator unit at the SMH Nursing and Rehabilitation Center.

In recent months, both systems determined they can accomplish many of the affiliation’s shared goals for improved population health and high-quality outcomes without the formal structure of a management-services agreement.

The agreement has been in place since the beginning of 2013.

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Through a collaborative effort between AAA, AARP, the American Occupational Therapy and other organizations, the American Society on Aging has developed a new program to enhance the safety of older drivers.

The program, called CarFit, offers older adults the opportunity to make sure their car “fits” them.

Trained professionals lead older drivers through a 12-point checklist with their vehicles, recommend car adjustments and adaptations and offer community-specific resources and activities for enhanced driver safety.

By 2030, one in five drivers will be 65 years old or older. Seniors have the highest crash death rate per mile of any age bracket, except teenagers.

Sponsoring agencies hosted a special demonstration of CarFit for the public July 1, at McCown Towers.

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YourObserver.com 7

Health + Fitness C A L EN DA R

Summer Beach Run Series — takes place at 5:30 p.m. Tuesdays, at Siesta Key Beach Pavilion, 948 Beach Road, Siesta Key. Join the Manasota Track Club for its annual Summer Beach Run Series on Siesta Beach. Each week there will be a new theme or activity for participants. Runners of all ages and abilities are invited. For more information, go to manasotatrackclub.org.

Healing Meditation — takes place from 7 to 9 p.m. Wednesdays, at Alternative Therapy, 5801 Braden Run, Bradenton. Meditation classes are enhanced with energy therapy by osteopathic physical therapist Andrzej Strzalkowski. Cost is $20. Call 727-1500 to RSVP. HealthSquare Footnotes Walk & Talk Book Club — meets from 2 to 3:30 p.m. July 18, at HealthSquare, located in Westfield Sarasota Square Mall, 8201 S. Tamiami Trail. The club will select books on popular health topics and review them together (reading the book is encouraged but not required).

The group will gather at HealthSquare, meet the speaker and then go on a 1-mile walk.

Sunset Yoga — takes place from 4:30 to 5:30 p.m. the second Wednesday of the month, at Conservatory Park, 8027 Conservatory Drive, Sarasota. Unwind with an invigorating Vinyasa yoga flow while surrounded by the beauty of nature.

This new class will include standing poses, balancing, twisting and flowing. Class is free; reservations required. Call 748-4501, Ext. 6039 to RSVP.

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The session will end at the Gulf Gate Library for a book discussion and topic review. This month’s health topic is: “Regaining former level of function after cancer treatments.”

The book for review is, “After Cancer Treatment: Heal Better, Faster, Stronger,” by Dr. Julie Silver. RSVP to 302-4271.

Mental Health First Aid Classes — Manatee Glens is offering Mental Health First Aid courses to aid people with mental illness or substance-abuse concern. Mental Health First Aid for Adults takes place from 8:30 a.m. to 5 p.m. July 31, at Manatee Glens West, 379 Sixth Ave. W., Bradenton. Mental Health First Aid for Youth takes place from 8:30 a.m. to 5 p.m. Aug. 21, at Manatee Glens Hospital and Addiction Center, 2020 26th Ave. E., Bradenton. Cost is $35 and includes printed materials and certification.

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July 2014 | Health Matters

Health Matters | July 2014

8 YourObserver.com

+Picture of Health: NAME: Amy E. Whittington, 36

AMY E. WHITTINGTON HER REGIMEN: Whittington works out for two hours almost every morning. Her her favorite workout includes circuit training with her best friend, Amy Goda. The two meet in Whittington’s gym, where they set up a circuit. Circuit elements range from one to five minutes.

Following the circuit, the women go outside and run a total of 4 miles before completing the circuit again.

DIET: Breakfast is a protein shake. Lunch typically consists of celery, cucumbers, blueberries, dried cranberries and a chia-seed mix topped with diced chicken. Her dinner typically consists of canned tuna mixed with avocado, hardboiled egg and hummus with a glass of red wine on the side.

BY JEN BLANCO Amy E. Whittington wasn’t like most children her age. A natural athlete, she started swimming on her local swim team in Maryland when she was 4 years old. As she got older, she dappled in soccer and softball before eventually settling on lacrosse, which she played in high school.

Starting in middle school, Whittington woke up every day at 4 a.m. and jumped on the treadmill downstairs in her parent’s home gym. There, Whittington developed a strong work ethic and a passion for working out and healthy living that ultimately propelled her to a career in personal training.

MIXING IT UP Whittington refuses to do the same workout twice. One day she’ll do circuit training in her gym. The next day, she might teach a spinning class at the Lakewood Ranch Athletic Center. And another day, she’ll train in the pool with her triathlete group.

“I’ve got to change things up,” Whittington says.

ENDURANCE ATHLETE Whittington completed her first triathlon when she was 12 years old. Her father, Andy, completed triathlons in his 30s and competed in the IRONMAN World Championships. It didn’t take long for Whittington to realize she loved the individual sport, which includes swimming, biking and running. Since then, Whittington has completed more than 60 triathlons, including eight 70.3 IRONMAN and two full IRONMAN competitions.

She plans to compete in IRONMAN 70.3 Augusta in September and hopefully IRONMAN Maryland next May. “Triathlons are my niche,” Whittington says. “They are where I thrive. I’m truly an endurance athlete. Nothing I do is fast, but I can go all day. I’m mentally tough, and I just love being out there for so long.

“If you ask me to run a marathon I’ll tell you, ‘No way,’ but I’ll do an IRONMAN any day of the week,” Whittington says.

BALANCING ACT In February 2013, Whittington opened her own personal training studio in Lakewood Ranch called T3-Prep, which stands for Testing, Triathlon and Training.

It began as a place for triathletes to come and strength train. But during the past year, Whittington has seen the business grow. She trains families, individuals and athletes.

“It’s a performance gym — a mini

IMG (Academy),” Whittington says.

“That was the goal.”

Whittington also worked as a master trainer for IMG Academy’s Ignite 360 program, but this summer she teamed up with former Southeast High and Florida State quarterback Adrian McPherson to help run the McPherson Athletic Compound’s summer training program at St. Stephen’s Episcopal School.

“The MAC is what I truly wanted (T3-Prep) to be,” Whittington says.

“I found I couldn’t do it myself, but when I met Adrian, we had the same exact passion. I’ve never found anyone who had the same passion as myself, so that became a priority for me. It’s truly what I want to do.”

GIVING BACK Throughout her life, Whittington always knew she could rely on her father. The two did everything together from swimming to biking. Whittington’s father approached her with the idea of opening his own gym in 2006. He died unexpectedly the night before he was supposed to open Fitness Inc. At that point, Whittington took it upon herself to live out her father’s dream by opening her own gym and mentoring children the same way he mentored her. T3-Prep opened in February 2013.

“He’s my inspiration,” Whittington says. “I always wanted to be a mentor the way my dad was my mentor.”

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