LIVING

THE SPRING ISSUEYOUR HOSPITAL FOR LIFE

TMH.ORGhealthy

THE CANCER CENTER’S

FITNESS

Healing Garden

FOR EVERY AGE

LEMON SHRIMP SCAMPI

Lighter

SPRING ISSUE

HealthyLIVING 2015 A Tallahassee Memorial Publication

Healthy Living is published quarterly as a community service of Tallahassee Memorial HealthCare. There is no fee to subscribe. The information listed in this publication is not intended as a substitute for professional medical advice. If you have medical concerns, please consult your healthcare provider. For questions or comments regarding this publication, please contact, Janie.Henker@tmh.org, Editor.

4TMH LIFE

CHALLENGE Spring Cleaning, Declutter

and Stress Less

6THE HEALING

GARDEN Homegrown Health Benefits

8FITNESS FOR EVERY AGE

Healthy, Active and Independent

10THE REAL SCOOP

ON SWEETS A Guide to Understanding

Sweeteners and Substitutes

1 2FREEDOM

FROM CANCER Kelli Dillon

Shrimp ScampiLemon

12 oz whole-wheat linguine 1 tbsp butter1 shallot, peeled and thinly sliced4 cloves garlic, minced1 lb raw shrimp, peeled and de-veined1 tsp crushed red pepper flakes1 tsp salt1 tsp black pepper1/4 cup low sodium chicken stock3 tbsp white wine2 tbsp fresh squeezed lemon juice1 tbsp lemon zestToppings: chopped fresh parsley and a splash of lemon juice

Cook pasta al dente according to package instructions.

Meanwhile, heat butter in a large sauté pan over medium-high heat. Add shallot and garlic and sauté for 2 minutes, or

until fragrant, stirring occasionally. Add shrimp and immediately season (sprinkle) with crushed red pepper flakes, salt and pepper. Continue sautéing the shrimp with the garlic for about 3-4 minutes, or

until pink on both sides and no longer opaque. Add in the chicken stock, wine, lemon juice and lemon zest, and stir to combine. Let the mixture continue cooking for an additional minute to boil down, then remove

from heat. Drain the pasta, and serve topped with the shrimp scampi. Sprinkle with desired toppings.

To make it even lighter, you can swap the fettuccini with zucchini noodles.

Preparation

LIGHTER

Get out your yellow gloves and get organized!It’s time for spring-cleaning

This time of year is full of vacations, school sporting events and cookouts, which can cause stress for any household. . . if you’re not organized. Not to worry, we’re here to share tips on how you can declutter and most importantly, stress less.

Clutter not only decreases productivity, but it can also eat away at our time. Think of all the minutes we waste searching for items that aren’t where they should be.

declutter and stress less

Not to mention the results of clutter-related stress, which could cause us to arrive late, get easily angered at others, forget things or lose something important.

Now where can we start simplifying?

Create a place for everything and teach yourself and family members to put everything back in its proper place. Think about what makes sense and where things should go.

For example, keys and the dog leash should be near the front door.

Place loose items in buckets, bins, cups or trays and label each so things can be easily found.

Keep it in order. At least once every week, bring each space back to order just the way it was after organizing it.

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About TMH FOR LIFE

Tallahassee Memorial HealthCare and Premier Health & Fitness Center have launched a health initiative to help accomplish our vision – to lead our community to be the healthiest in the nation. The goal is to get you to be active, eat healthier, know your numbers and find your happy.

For additional information, please visit TMH.org/challenge.

The

Healing GARDEN

Proven to boost mood and provide a sense of calm, gardens can offer the ideal setting for people who are in the healing process.

That’s why the Tallahassee Memorial Cancer Center has created a serene landscape outside of the facility known as The Healing Garden.

Manicured weekly by volunteers from the Tallahassee Garden Club, the garden features ambling paths, outdoor seating and a soothing water fountain to provide a peaceful healing retreat for patients and their families.

For treatment or questions, please contact the Tallahassee Memorial Cancer Center at 850-431-4226 or visit TMH.org/Cancer.

There are a wide variety of herbs that are ideal for home remedies and offer health benefits, so we’ve narrowed down our top favorites.

Looking for a summertime hobby that can help you get healthy? Planting your own herb garden will do more than just provide fresh flavor, it can actually improve your mental and physical well-being. This hobby can help you to burn calories, lower blood pressure, relieve stress and even make you happier.

“Gardening can be a great exercise alternative. It varies in intensity which makes it ideal for most ages and medical conditions,” said Brittany Clark, MD, Internal Medicine Residency Program. “Since exercise without diet modification does not typically produce desired results, those who garden have the advantage of choosing healthier options from home, without paying exorbitant prices at the local market.”

Homegrown herbs are increasing in popularity. This is primarily due to the fact it can simply save money, add flavor to regular meals and it’s conveniently available when needed.

Basil Known to calm nerves, Basil is a good source of fiber and helps to detox the liver. Thanks to its anti-inflammatory powers, Basil can also help clear skin blemishes.

Cilantro Used in Asian, Caribbean and Latin American cooking, Cilantro supplies fiber and iron to the body.

Lavender Its soothing fragrance makes this herb the ideal remedy for sleepless nights. Helping you to fall asleep, Lavender also contains antioxidants and components that fight bloating.

Mint This aromatic herb is the perfect solution for bad breath. Rich in vitamin A, Mint can also help with acne, asthma, cavities, digestion, headaches, nausea and respiratory disorders.

Rosemary Used for digestion problems, Rosemary can also help control high blood pressure and reduce age-related memory loss.

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7

A GUIDE TO

UNDERSTANDING

ARTIFICIAL

SWEETENERS

AND SUGAR

SUBSTITUTES

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Unfortunately, with that deliciousness comes calories (four calories per gram to be exact). On a daily basis, I find myself discussing healthy eating techniques with my patients. Often, I am asked about sugar alternatives and which ones are the best to use. The most important thing to remember is that while artificial sweeteners and sugar substitutes may help with weight management, they aren’t the magic answer. There is no “quick fix” to losing weight.

The list of sweeteners available on the market is vast, but some of the most common include Agave, Aspartame (Equal/Nutrasweet), Saccharin (Sweet N’ Low), Sorbitol, Splenda and Stevia. They are all generally recognized as safe by the Food and Drug Administration (FDA) and each sweetener has acceptable daily intake (ADI) which is the amount that the FDA feels is safe to consume each day. All of these sweeteners are man-made with the exception of Stevia. Stevia originates from a plant, however chemicals are used during processing. Splenda is heat stable and known to be good for cooking and baking. Natural sweeteners, such as Agave, are often promoted as healthier than processed table sugar or other sugar substitutes,

however they also undergo refining and processing. Sorbitol is a type of sugar alcohol that can be found in a majority of sugar-free sweets. It has been reported that it can cause bloating and diarrhea in some people (independent of quantity).

Substitutes can help to curb cravings and make it easier to decrease your sugar intake. Products that contain sugar substitutes include diet soda, sugar-free syrup, gum, ice cream, fruit cups, light yogurt, pudding and many more. It is important to remember that “sugar-free” does not mean calorie free. While the sugar substitutes themselves are calorie-free, the foods they are added to generally are not. Reading labels is essential.

Nothing replaces eating whole foods and exercising. Even though artificial sweeteners might not be bad for you, the most nutritious foods and drinks don’t contain sugar substitutes. The real key to a healthy lifestyle is consistency, moderation and self-control.

What sugars are acceptable if you must have some? The main thing to remember is the less something is processed, the better. I say if you must have something sweet, opt for a piece of fruit.

How does sugar and substitutes make you gain weight? First and foremost if you’re trying to lose weight, you need to burn more calories on a daily basis than you take in. There are many different types of sugars, but the main ones to remember are glucose vs. fructose.

For example, glucose is found in fruits and fructose is found in items like candy and ice cream. Our bodies naturally need glucose for energy and this is what keeps our cells working appropriately. Our bodies do not need fructose – fructose is broken down in the liver and turns into fat, which is why sugar makes you gain weight. Sugar substitutes make you gain weight because the products they are in are not always calorie free. People tend to eat more calories with “sugar-free” foods and drinks because they believe they are eating less because it is “diet.”

How can people curb sugar cravings? Believe it or not, its easier than you think to curb those sweet tooth cravings. My biggest tip is to always have healthy snacks available. If you plan your meals and snacks ahead of time then it will make it easier to avoid grabbing a quick and less-healthy option.

To contact a health care professional or to make an appointment, please call the Tallahassee Memorial Family Medicine Residency Program at 850-431-5430.

IT’S WHAT MAKES OUR MOST FAVORITE SWEET TREATS SO DELICIOUSSugar

HEALTHY, ACTIVE AND INDEPENDENT AT ANY AGE Throughout the course of your life, aging is inevitable.

We’re providing advice and tips to consider during each decade, so you cannot only monitor expected changes, but so you can also be proactive and stay healthy!

By David Wheeler, MA, MS Wellness & Health Recovery Coordinator at Premier Health & Fitness Center

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In your 20s, you’re at your peak potential for making fitness gains. You have twice the

level of human growth hormones that you will later in life. This is the time to build muscle, strength and endurance. Your metabolic rate — which is the rate at which our body burns calories — is high and it is typically the easiest time to maintain a healthy weight.

During this time you could begin to launch your career, choose life partners and/or begin raising children. Although wonderful, these life changes can cause our health to take a back seat. Remember to keep this top of mind and schedule times to exercise, make sure you eat well and get plenty of sleep.

Your 30s marks an exciting time. At this point, you have the opportunity to use the knowledge

and experience you gained over the last 10 years to balance life’s demands and focus on your health. This time is crucial for future success and the ideal age to set the tone for the future.

A few changes that could occur for both men and women are muscle loss and slowing metabolic rate. For women in particular, bone loss could also occur, so it’s important to discuss preventative care with your health care provider.

Ideal exercises for metabolic concerns associated with age include weight training, high intensity cardio and interval training.

Suggested workouts for bone loss would include a light, weekly fitness routine that can work your muscles — think yard work or strength training! Be careful not to place sufficient loads on the muscles, especially around the spine and hip. This stresses your bones and could lead to increased bone mineral density.

In your 40s, one of two things has likely happened, you’ve either figured out a

regular fitness routine or you may have lost motivation. Either way, we’re here

to keep you going or to provide that motivation – because it’s never too late!

During this age, it’s crucial to stay hydrated. The older you get, thirst begins to be an unreliable predictor of hydration. Drink a lot of water before, during and after your activity. If you’re exerting yourself for less than 90 minutes, plain water is adequate. Beyond that, added electrolytes are needed. Skip the sugary sports drinks and go for electrolyte-enhanced water. Packets of powdered electrolytes are available at health food and sporting goods stores. Not a fan of water? Dress it up with some fruit to make for a healthy option.

Time, gravity and inattention can lead to stooped shoulders and a forward head carriage. These can cause neck and shoulder pain and headaches that are often mistaken for migraines. What does ideal posture look like? It would appear as if an imaginary line runs through the ear hole, through the middle of the shoulder, the middle of the hip, knee and ankle. Simply being conscious of your posture, to maintain a shoulders-back, chin-back position is important.

Just because you’re in your 50s, doesn’t mean you have to

feel like you’re over the hill. This is a special time in life and it’s finally time to get back to focusing on YOU. Your decades of life experiences will help you stay on track and lead a healthy life.

During your 50’s many people start to notice aging. You may find yourself stiff while getting out of bed or even after sitting for a while. Take time to loosen-up your feet and ankles before standing. Sitting too much is unhealthy at any age. If you work at a desk, make sure to get up briefly and walk around each hour.

Other conditions to monitor include potential loss of muscle and bone, as well as declines in aerobic capacity and metabolism. Decreased testosterone in men and human growth hormones in both genders begin to limit muscle growth potential.

Muscular imbalances are caused when some muscles are too tight and others are too weak. They can be the cause or

a symptom of other musculoskeletal disorders. Weight training is more important than ever to maintain and even increase what you have. Some fitness professionals are qualified to assess and correct these imbalances.

While today’s seniors are healthier and more active than those of previous generations, some age-related changes are still to be expected. These changes are determined by genetics and lifestyle. The biggest task in your 60s is to do everything you can to remain healthy, active and independent.

Rather than being a time to slow down, the senior years are a time to devote even more time and effort to a healthy lifestyle. If you haven’t been doing the things recommend for earlier ages, again…it’s never too late to start.

It is also recommended that seniors should perform resistance exercises for each of the major muscle groups to help with balance, agility and coordination. This should be done for at least 60 seconds per exercise, at least two days a week.

Most, if not all the chronic conditions associated with old age can be improved with appropriate exercise.

While there are very few conditions that contradict exercise all together, it’s best to check with your physician prior to taking part in any new fitness or health routine.

The American College of Sports Medicine recommends most adults and seniors regularly engage in one of the following forms of exercise:

• Moderate-intensity cardiorespiratory exercise, for at least 30 minutes a day, at least 5 days a week.

• Vigorous-intensity cardiorespiratory exercise, for at least 20 minutes a day, at least 3 days a week.

• A combination of moderate and vigorous-intensity exercise, at least 2-3 days a week.

Just remember to start slow and make progress where you can!

20s

50s

60s AND BEYOND

30s

40sTo speak with a fitness professional or to start a gym membership at

Premier Health & Fitness Center, please call 850-431-2348.

1300 Miccosukee RoadTallahassee, FL 32308

Elementary school teacher, Kelli Dillon, had trained and completed the November 2013 Iron Man Triathlon just three months before her annual mammogram, where it was discovered she had breast cancer.

“When they found my lump, I was sent for a biopsy and MRI that same week,” said Kelli. “As I waited for the results, I mentally prepared myself for the diagnosis.”

Almost immediately, Kelli was sent to the Tallahassee Memorial Cancer Center, where she received treatment from Iman Imanirad, MD, Hematologist/Oncologist. “I can’t say enough positive things about Dr. Imanirad and the entire Cancer Center team. He provided me with options, while also being flexible with my treatment schedule, which allowed me to continue with my life as usual,” said Kelli. “I was extremely confident in my care.”

Before, during and after her experience, Kelli had an incredible support system through Tallahassee Memorial and additionally, in her personal life. Family members, friends, her “Can’t Stop Won’t Stop” running group, the Gulf Winds Triclub community and her school, Desoto Trail Elementary were all by her side.

“The entire school was there for me,” said Kelli. “My principal, Michele Keltner, was such an incredible support system. I will never forget the day I shared the news, she personally called me that night to offer her help and assistance. Michele gave me strength and took such great care of me when I needed it the most.” Now cancer free, Kelli continues to teach, spend time with her husband, Bill, their daughter, grandchildren and dogs, while continuing to stay healthy and train for future triathlons.

“I have a second chance at life,” said Kelli. “I want others to know how important it is to go to your doctor and most importantly, that a strong support system is everything.”

FREEDOM FROM CANCER

TMH.org/FREEDOM