Health matters sarasota 12 8 16

Health Matters Observer

DECEMBER 2016

Holiday Survival Guide The holidays don’t have to be unhealthy. From curbing your cravings to keeping your cool with family, these tips can truly make this the best time of the year. INSIDE

ON THE ROAD Don’t forget to pack your good habits.

PAGE 4

JUST BREATHE Why families can be so stressful.

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PICTURE OF HEALTH Mix it up to stay motivated.

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YourObserver.com

DECEMBER 2016

Cookies. Cocktails. Sitting on the couch.

During the holidays, challenges lurk at every event. Follow these tips to find healthy substitutes to enjoy the season,

Celebrate, and stay

ON TRACK BERKLEY MASON STAFF WRITER

D

rink, eat and enjoy the holiday season while it lasts.

But who said you can’t stay fit and healthy while you do it?

Although the holiday season might be the sweetest time of the year, for those who are trying to stay healthy, it can be a threat to their normal, everyday eating routine.

“Sweet drinks are the kiss of death,” said Nora Clemens, a registered dietician and nutritionist at Nutrition and Wellness Solutions in Sarasota. “Navigate yourself toward drinks with club soda with whatever spirits you desire, then maybe add a squeeze of lime or fruit juice to top it off. You have that carbonation, alcohol and no sugar — that’s about the lowest of

the low” in terms of calories.

However, no need to be salty.

There are ways to steer clear of the unhealthy foods that come your way during the holiday season, while also feeding that sweet tooth.

LuAnne Howard, a nutritionist and registered dietician in Bradenton, understands the realities of the holiday season. People often look forward to this time of the year solely to eat their favorite foods.

“I find that, during the holidays, people are more willing to eat smaller portions rather than giving something up completely,” Howard said. “People look forward to this time of the year, and they don’t want to deprive themselves of things they love.”

No one said giving up your favorite recipes is required to stay healthy during the holidays. It all

HERE’S THE DISH Some of your local nutritionists and dietitians’ favorite modified recipes during the holidays:

PAULETTE WEBER REGISTERED DIETITIAN AND NUTRITIONIST, SARASOTA

ROUTS (MAKES 4 SERVINGS) SP L SE US BR D ZE LA MAPLE G INGREDIENTS nut oil refined or virgin coco n 2 tablespoons un rd musta n 1 tablespoon Dijon caraway seeds d un gro n oo sp tea n1 anic maple syrup org re pu n 1 tablespoon flakes and patted dry n Pinch of red chili d and cut in half, rinsed me trim ts, rou sp s sel us n 1 pound organic Br salt n 1/4 teaspoon sea n 1/4 cup of pecans a large h parchment paper. In DIRECTIONS line a baking sheet wit d ds, and an see F 0 ay 35 raw to ca n rd, ove Preheat the syrup, Dijon musta ple ma , oil t spread nu d co an co the xture, toss well, bowl, whisk together sels sprouts to the mi us Br d me trim the d red chili flakes. Ad prepared pan. ter leaves are crispy in an even layer on the and cook until the ou t sal sea h wit ts rou sp .

Season the Brussels , about 35-45 minutes der all the way through ten 7 to 10 minutes, are for F rs 0 nte 35 ce at st the d toa an a baking sheet and on ns ca pe s sprouts. of sel p us cu Place a 1/4 kling on the Br coarsely before sprin op Ch . ed wn bro y htl until slig

comes down to “tweaking” holiday recipes. The littlest substitute can make your holiday dish that much healthier.

“What I tell people is to tweak a recipe — don’t change every single ingredient,” Howard said.

“Take a more moderate approach.

Otherwise, the people eating your food will have no idea what it is that they are eating.”

Examples of some simple modifications for holiday menu could be eating a pumpkin pie rather

than a pecan pie, or using Greek yogurt instead of sour cream.

Steer away from the Indian pale ales and drink a Corona instead.

The biggest mistake people make during the holiday season is skipping meals. Local nutritionists say many tend to deprive themselves all day, saving room for the holiday feast. But this can cause overeating and an unhealthy balance.

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PUMPKIN PROTEIN SHAKE INGREDIENTS n 1/4 cup of oats n 1 scoop protein powder n 8 ounce unsweetened alm ond or coconut milk n Bunch of spinach n 1/2 cup canned pumpkin n 1/2 teaspoon pumpkin pie spice n 1/4 teaspoon cinnamon n 1 tablespoon ground flax see d DIRECTIONS Combine all ingredients in a blen der, and pour into a cup. Just thin k of it as a pumpkin pie in a drink.

Tip: If you want a smoother sha ke, chop the dry oats in the blen der first, before adding any other ingredie nts. To make thinner, add water.

To make thicker, add ice cubes.

NORA CLEMENS REGISTERED DIETITIAN NUTRITIONIST, NUTRITION AND WELLNESS SOLUTIONS, SARASOTA

LUANNE HOWARD NUTRITIONIST AND REGISTERED DIETICIAN, BRADENTON

TOES ​MASHED POTA 122 CALORIES CUP SERVING EQUALS SERVES 6, EACH 2/3

INGREDIENTS peeled baking potatoes n 1 pound of chopped, r florets n 1 pound of cauliflowe milk 2% rm wa of cup n 1/2 r tte n 2 tablespoons bu t n 1/2 teaspoon of sal ck pepper bla of on spo tea n 1/4 DIRECTIONS Coat cauliflower florets , drain and mash them. tes nu mi 15 ed. for oes tat Boil po minutes, or until brown st at 400 degrees for 15 wliflo cau d Fol th. oo with cooking spray; roa and process until sm sor ces pro d foo in r we Place cauliflo , stir well. lk, butter, salt and pepper er into potatoes. Add mi

important to plan accordingly when the holiday season rolls around.

“Before you go to a party, eat a protein-containing snack,” Clemens said. “When you know you’ll be going to a party you have to have a plan, and make a decision ahead of time as to what you’re going to indulge in when you get there. Stay hydrated, because when you haven’t stayed hydrated, the first thing your mind thinks is that you’re hungry when you’re really just thirsty.”

And remember, drink more ... water.

“It’s good to drink a full glass of water between drinks,” Clemens said. “If you do this, then you’re staying hydrated, you still have something to drink in your hand and, importantly, you’re drinking half the alcohol because you’re alternating.”

And while the holiday season may be the sweetest of them all, it’s important to remember that it also can be the most stressful.

The more stressed you are, the more likely you might be to venture out of their normal eating routine, said Paulette Weber, registered dietician and nutritionist in Sarasota.

The answer is to stay on track and not lose sight of your regular routine.

“Stick to the regular exercise routine, eat in regular intervals and do not skip meals,” Weber said.

If you do, danger lurks.

“You’ll end up craving things and eating things that you probably shouldn’t eat,” she said. “And don’t go to a party starving. It’s really important to eat something you like, just don’t go crazy.”

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DECEMBER 2016

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HAVE THIS INSTEAD To avoid “going crazy” during this joyous time of the year, here are a few simple substitutes for those of you who are trying to maintain a healthy lifestyle while you indulge in your favorite holiday foods.

1. Use half-and-half instead of heavy cream with your eggnog.

2. Eat pumpkin pie instead of pecan pie.

Pecan pie typically has about 50% more calories per slice and about twice the fat.

3. Substitute half of the potatoes with cauliflower when making mashed potatoes (see recipe, left). Rather than using all mashed potatoes, mixing in cauliflower gives you a light, fluffy option that has more fiber, fewer calories and fewer carbohydrates.

4. Skip the casserole and save the mushroom soup and fried onion topping.

Instead, steam green beans with olive oil, topped with roasted almonds.

5. Make your second drink a glass of water. If you alternate alcoholic beverage and water, it’s an easy way to stay hydrated.

7. Substitute candied nuts with homemade honey roasted nuts.

8. Instead of fruit juice as a mixer for alcoholic beverages, use soda water and a splash of lime.

9. Use low-fat Greek yogurt instead of sour cream. Low-fat Greek yogurt has just 133 calories per cup, 1 gram of fat and 8 grams of carbohydrates.

10. Instead of frosting, use pureed fruit, or top off your sweet dessert with some powdered sugar.

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DECEMBER 2016

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Cooper said stress is usually associated with family gatherings because people revert to former behavior associated with those systems. Old arguments reemerge, and before you know it your happy holiday has descended into familiar fights.

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BEATING HOLIDAY STRESS

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Psychologist Beth Cooper knows the holidays are a stressful time, but she’s got you covered. Here are a few “stress busters” to keep your holiday merry and bright.

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But you’re not trapped.

One reason people fall into the same interactions with family and friends is because they have expectations of how people will behave. Cooper said people can be proactive and change their expectations of a certain situation to influence the outcome.

“We’re not going to change them,” Cooper said.

Managing stress, whether it’s caused by busy schedules or family interactions, is important.

Merin Babich , a personal trainer at Gym SRQ, likes to remind her clients that whatever is happening mentally is going to manifest itself physically.

Stress often affects sleep, and that can lead to poor nutritional decisions. She said one of the best things people can do is be selfish.

“Put yourself first. There are a lot of people who eat because they feel obligated to,” Babich said. “Put the food that you know you really want in front of you and that’s what you’ll eat.”

It’s easy for people to lose their fitness or relaxation routines while juggling hectic holidays, but Babich and Cooper say forcing yourself to maintain personal time is important.

“We all work more efficiently when we are centered,” Cooper said. “Keep as much as you can of your normal routine, especially things that are centering to you.”

Rosemary Court Yoga instructor Ildi Bercak said this can be as easy as finding a quiet room for deep breathing or stretches.

“People tend to take everything for granted, and they shouldn’t,” she said. “Gratitude ... is definitely one of the most important things.”

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DECEMBER 2016

Take your healthy routine

ON THE ROAD

Traveling over the river and through the woods for the holidays can lead to some unhealthy habits.

KATIE JOHNS STAFF WRITER

I

t’s easy to fall victim to the shops at airports for quick snacks. It’s even easier to find yourself in the drive-thru lanes of fast-food restaurants on a road trip.

These two spots are popular stops on people’s journey to their holiday destinations where the season, for many, means tables full of sweets and hearty buffets.

But take heart. It is possible to stay healthy and enjoy the holiday season.

To avoid holiday traps, we turned to a few local fitness and nutrition gurus.

working out three days a week, keep that momentum going while traveling. Workouts, however, do not have to be the same.

“Keep in mind that doing a little is better than doing nothing,” he said.

Bonni London, a registered dietitian and nutritionist and owner of London Wellness, said sticking to a normal routine should include eating, especially breakfast. The most important thing to include in breakfast is protein. Eggs, yogurt or veggie omelettes are all good options.

“The most important meal of the day being breakfast,” she said.

“If you get that wrong, things kind of tend to go downhill from there,” London said.

1. KEEP A NORMAL ROUTINE

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Vinnie Burns, director of operations at Studio South Fitness, said a big first step is sticking with your normal routine. If you’re

2. STAY HYDRATED

If you focus on hydration, nutrition falls into place, said Nora

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Portion control takes strategic planning, so survey the scene before grabbing a plate, London said.

People tend to eat with their eyes before their stomachs and are attracted to texture and colors, London said. So savor your food, and take time to chew it. London also recommends putting the fork down between bites.

And if you want to guarantee something healthy will be served at a holiday party, offer to bring a dish.

Another tip is to sit away from the food. It can help you control urges to eat more than you normally would at home.

4. PLAN AHEAD

Figuring out your next meal on the fly could be a bad move. The more you plan your meals, the more you are in control of choosing good options.

London recommends packing snacks to avoid high-calorie, high-fat convenience grabs. At the top of her list for snacks that travel well and can tide you over to your next meal are nuts and fruit.

She has also prepacked her own salads and protein shakes.

Nut butter or hummus as dips are also good go-tos, as are peanut butter and jelly sandwiches and hard-boiled eggs. Protein-rich foods also help keep you fuller.

On the fitness side, Burns recommends getting workouts done in the morning. When people are traveling, visiting family or taking time off work, it’s easy to waste away the mornings. But Burns said chances are, people probably won’t work out in the evening when they’re busy.

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3. WATCH YOUR PORTIONS

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Clemens, a registered dietitian and nutritionist.

“If you’re well hydrated, you’re not going to be craving things as much,” she said.

Drinking water will also help you stay energized. Clemens said when people think they’re hungry, they’re really just thirsty. But, she said, avoid all soda.

“When I drink diet sodas, I just want to eat pie,” she said.

And watch the alcohol, London said. Go ahead and indulge a little, but consider red wine instead of a fruity cocktail. That can go a long way.

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DECEMBER 2016

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New fitness trend a big hit Take a HIT, suspend yourself and get Barre in the New Year.

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Fitness in 2017 is about to take a hit.

Anytime Fitness co-owner Jim Henley said he has doubled his membership to 1,200 members since taking over 18 months ago, and a lot of it can be attributed to his HIT — high-intensity training — classes.

Henley expects that trend to continue in 2017.

“When we started our HIT training program, called XPulse, it was the biggest hit in this gym since I’ve bought the place,” Henley said. “I think it was such a hit because people want action activity fitness, something that’s high energy, high action and they don’t want to spend a lot of time doing it. In XPulse, we make it fun, challenging, interesting and focus on making it something that’s always constantly changing.”

Henley said high-intensity training includes exercises such as kettlebell races, burpees, tire flips and battle ropes. The class changes every single time.

Lindsey Greenberg, manager at Anytime Fitness on Clark Road

HIT TRAINING A form of strength training originally introduced in the 1970s by Arthur Jones, the founder of Nautilus. The exercises, which can change in form, are brief and intense.

TRX SUSPENSION TRAINING Used by Navy SEALs, TRX suspension training leverages gravity and the user’s body weight

during exercise.

A person adjusts her body position to add or decrease resistance.

BARRE Exercise that uses a combination of postures inspired by ballet, yoga and Pilates that focus on isometric strength training.

ZUMBA A dance fitness program involving dance and aerobic movements performed to energetic music.

in Sarasota, agrees with HIT’s popularity.

“HIT training, it’s not necessarily as long of a workout, but you burn a lot of fat with it because you’re moving at a fast pace,” Greenberg said. “Your heart rate’s always up. People usually do one minute on the stair stepper, then one minute of squats, then they repeat.”

Whatever the workout in 2017, it appears time management will be an important part of training.

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Some gyms have more seniors participating, which has led to more low-impact options.

Billy Pickhardt, general manager at LA Fitness in Sarasota, said some of the older standbys — Zumba and water aerobics — will continue to thrive in 2017.

“The demographic here is typically elderly people, so our Zumba and water-aerobics classes are definitely the most popular,” Pickhardt said. “A lot of the new year’s resolution people are starting to show up a little early this season. Aqua aerobics is a lowimpact class, so it caters well to people with injuries and whatnot. Zumba is just really fun, and it burns about 500-700 calories in 50 minutes.”

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today’s direction is using the most of your time you have,” Henley said. “People want to set up a period of instruction, mostly about a half hour, at the tops. When it’s done, they know they’ve gotten a workout.”

Henley said TRX suspension training has been popular in that respect.

“It’s where you hang and use your own body weight,” he said.

Other gyms have different ideas about their focus in 2017.

At the Lakewood Ranch YMCA, Fitness Director Carrie Wicks said Barre classes and rowing will be big.

“We added Barre classes, and we still have requests for more,” Wicks said. “Barre is basically a core workout, and every day someone comes in and says they want to work on their core. It’s an area that people are aware of.”

While rowing will be big in the area with the upcoming World Rowing Championships at Nathan Benderson Park, it also has become popular in the gym.

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YourObserver.com

DECEMBER 2016

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A no-nonsense routine keeps him feeling young.

D iabetes

BREAKTHROUGH:

E

d Purcell moved to Sarasota three years ago to escape the harsh winters of New York.

He works as a server at the Capital Grille. All that steak may seem tempting, but Purcell stays in shape through a routine he has refined over many years.

He goes to the Crunch Fitness at 8440 Lockwood Ridge Road every day to keep the calories burning.

What was the most important decision you made to get healthy?

I was a chubby teenager and couldn’t keep up with my friends athletically, and I just decided I didn’t want to do that. I wanted to be in shape. I saw people around me who were not in shape, family members or whatever. I just decided at a young age to get in shape and stay in shape.

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How did you do it?

Lots of running. Sit ups. Basic

ABOUT ED Age: 55 City: Sarasota Regimen: Works out at Crunch Fitness every day, switching body parts based on he feels.

stuff at home. Push ups. Gym class in high school. All the basics. Then I started to lift weights a little bit, and I realized that was a quick and easy way to get fit for me, and I loved it.

What is your daily routine?

I do different body parts. I go by how I feel. If something hurts, I don’t do it. I try and put body parts together that kind of complement each other, like back and biceps, because now my biceps are warmed up after doing back. Chest and triceps. I try and do different body parts every day.

What is the toughest part of your routine?

Legs. (Laughs) That is the toughest body part, period. But it is half of your body and you really have to focus a lot more, I think.

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DECEMBER 2016

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What is the biggest benefit of your routine?

It makes me feel good, it gets rid of stress, it keeps you younger, it keeps you active. It’s a hobby of sorts for me. It’s something I really enjoy.

Is there something healthy you eat even though you think it tastes horrible?

No. I’ve kind of trained myself to eat clean, but I don’t eat anything that I don’t like just because it’s healthy. I’ve learned to like good things.

What is your guilty pleasure or cheat food?

I have pizza every once in a

while. One day a week if I want to cheat. Or a cheeseburger. A lean cheeseburger.

Do you believe your workout has had an affect on your appearance?

Oh yeah. I can lie about my age more.

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Ed Purcell changes his routine every day based on how he feels.

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Have other people commented on your routine?

Yeah, I get compliments all the time. I don’t like to talk about it, but I get complimented all the time.

Do you think your routine is sustainable over a long period of time?

The rest of my life. I’ll just tweak it and modify it if I have to. I’m not 30, so I’m just careful. I listen to my body and go from there. But this is something I’m going to do forever.

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Did you ever consider giving up in your journey to get healthy?

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DECEMBER 2016

YOUR CALENDAR

HEALTH MATTERS

Because Where You Go for Rehabilitation

DOES MAKE A DIFFERENCE Designed to return patients to leading active, independent lives, HealthSouth Rehabilitation Hospital of Sarasota is a 96-bed rehabilitation hospital that offers specialized inpatient programs for amputee, hip fracture, joint replacement, multiple sclerosis, neurological conditions, Parkinson’s, spinal cord injury, stroke and traumatic brain injury.

Characteristic

Rehabilitation Hospital

Nursing Home

Frequent visits by an attending physician

Required

Not required

Multidisciplinary team approach

Required

Not required

RN oversight and availability

24 hours/day

At least 8 consecutive hours/day

Nursing hours per patient per day

Between 5 and 7.5 hours

Between 2.5 and 4 hours

Specialty nursing training, rehabilitation expertise

Yes

Not required

Physical, occupational and/or speech therapy level of service

3 hours/day, 5 days/ week (minimum)

No minimum

SATURDAY, DEC. 9

GLOW AND FLOW WORKSHOP Runs from 7 p.m. to 8:30 p.m. at CircuSoul Yoga, 4141 S. Tamiami Trail Suites 6 and 11. For information, go to circusoul.com or call 803-7127.

SATURDAY, DEC. 10

HEALTHY SAMPLER Runs from 8:30 a.m. to noon at Rosemary Court Yoga studio, 810 Central Ave. Twenty-minute sample sessions are available with Jin Shin Jyutsu, acupuncture and massage specialists throughout the morning. Each 20-minute sample session costs $20. To schedule an acupuncture session, contact Angela Rauter by calling 315-6858 or by email at fivepetalhealing@gmail.com. To schedule a Jin Shin Jyutsu session, contact Michelle Giambra by calling 228-2972 or by email at michelle@suncoastjsj.com. To schedule a massage, contact David Smowton by calling 780-0501 or by email at davidsmowton@ gmail.com.

SATURDAY, DEC. 10

SANDY CLAWS BEACH RUN The 40th annual Sandy Claws Beach Run is scheduled for 8 a.m. Dec. 10 at Siesta Key public beach. Participants are encouraged to wear holiday costumes.

There will be a $150 cash prize awarded to the best group costume. After the race, runners can enjoy a post-race party featuring music, raffle prizes and holiday photo opportunities. Race day registration begins at 7 a.m. A 1-mile fun run begins 8 a.m. and the 5K race begins 8:20 a.m.

Early registration is available the day of the event or at scgov.net/ parks. For information call 8615000.

THURSDAY, DEC. 15

HOLIDAY STRESS BUSTER Runs from 2 p.m. to 3 p.m. at Sarasota Memorial Hospital’s HealthConnection, on the first floor of the hospital, 1700 S. Tamiami Trail. Don’t let the holiday hustle and bustle get you down this season. Learn healthy makeovers for your holiday cookie recipes, relax with chair yoga and complete puzzles to decompress. There is no charge to attend, but reservations are requested. Call 917-7011 or email HealthConnection@smh.com.

SATURDAY, JAN. 7

NEW BALANCE 5K FUN RUN Runs from 7 a.m. to 9 a.m. The fun run is designed for all ages and skill levels. The route starts at New Balance Sarasota located at 1872 Stickney Point Road, through the neighborhood, over the South Bridge to Crescent Beach Marina and back. Registration is free. For information about the race and how to register, call Tonya Getzen Gowan at 921-3696 or email events@newbalancesarasota.com

SUNDAY, JAN. 8

ANDREW MONROE MEMORIAL 5K RUN/WALK The 5K begins at 8:15 a.m. with the 1-mile fun run following at 8:20 a.m. Registration costs $30 until Dec. 22. After Dec. 22 registration costs $35. Race-day registration is available from 6 a.m. to 8 a.m. All proceeds benefit the Andrew Monroe Memorial Scholarship Fund through the Sarasota Community Foundation.

The fund benefits Riverview High School senior soccer players.

For information, contact Stacey Monroe at 320-9837 or staceymonroe1@hotmail.com.

Our Team Our physicians* lead highly qualified teams of nurses and therapists to provide a fully coordinated program of rehabilitative care.

Our state-of-the-art technology offers the most advanced treatments for the greatest potential outcomes. * HealthSouth of Sarasota has a comprehensive group of independent physicians.

Choose a Higher Level of Care As a leading provider of inpatient rehabilitation services, HealthSouth continues its commitment to offer the latest advancements in rehabilitation treatment. To learn more about our programs or to make a referral, call toll free 866 330-5822.

The Joint Commission DiseaseSpecific Care Certification in Hip Fracture Rehabilitation, Spinal Cord Injury Rehabilitation and Stroke Rehabilitation

©2016:HealthSouth Corporation:1212687 218965

Alexander De Jesus, M.D. Physical Medicine & Rehabilitation, Medical Director

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