6 Myths Busted!

Breast CanCer

Heartburn or Heart attack?

know the difference

the secret to

controlling Hunger

+join the

pink army

inspiredTampa Bay

the health and wellness magazine of Florida Hospital

fall 2015

FH.F15.cover.1.indd 1 11/4/15 3:55 PM

FHWFR-10062

FH.F15.Welcome.1.indd 1 11/4/15 11:17 AM

LocaL update Find out about all the new

developments at your local

Florida Hospital.

6 Breast cancer Myths BustedMyths about the disease abound.

Here’s the real deal.

don’t ignore your coreLearn 3 key facts for maintaining

fitness.

protein, expLainedA Florida Hospital

expert fields key

questions.

6

10

11

heart attack or heartBurn?It can be hard to tell the

difference, so get it checked!

pack heaLthy!Follow these 5 tips to make

lunch a nutritious success for

your family.

12

14

fLorida hospitaL (844) 504-9378 | Fall 2015 3

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8-9

10

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In ThIs Issue fall 2015

“When you have the choice

BetWeen Being right and

Being kind, just choose kind.”

FH.F15.TOC.REV.indd 1 10/22/15 10:37 AM

“It’s lIke a gym—but much, much

more.” that’s how Florida hospital

Zephyrhills’ new, expanded cReatION

health Wellness center is described by

its director, casio Jones.

how much more? start with the size:

at 13,000 square feet, the new facility,

scheduled to open in January, will

be three times the size of the former

wellness center. With that space, the

new center will be able to offer many

more classes and services to achieve

its goals of helping you gain a healthier

mind, body and spirit and improve your

overall health and well-being. and if

you join now, you can take advantage

of discount pricing until the new center

opens.

you’ll get 24-hour access to the

ftness foor and all the exercise

equipment including treadmills,

elliptical machines, stationary bikes,

free weights, weight machines and

more. you will also receive a free ftness

assessment and training session with

one of the certifed ftness specialists.

you can sign up for more than 30

group ftness classes such as spinning,

Zumba and silver sneakers.

Want to be pampered? the Wellness

spa offers massages, facials, mani-

pedis, waxes and even couples

massages. “We are taking the spa

to the next level,” Jones says. “It’s

designed as an environment to feel

pampered so you can recharge.” a

kid’s Zone is a safe place for your

children to play while you work out, and

you can change in the comfort of our

new locker rooms with infrared saunas.

“all of our staff members have a

degree in exercise science,” Jones

says, “and they have the skill set to

provide a safe workout environment.

We also encourage a ‘just ask’ policy—

need to change your workout? Just

ask. Need advice? Just ask.”

the hospital should not be seen only

as a resource when you are sick. “It is

also a place to go to when you are well,

because it helps keep you well,” Jones

added.

The Wellness CenTer aT florida hospiTal zephyrhills Will help enhanCe mind, body and spiriT

For a new you

All of the images shown are renderings of what the new CREATION Health Wellness Center is expected to look like.

fall 2015 | inspiredTampabay.Com4

Special offer

For inspired tampa

bay readers

bring this article with you when you

join the cReatION health Wellness

center, and you’ll get half off your

enrollment fee and two free weeks

of membership. call (813) 783-6123

for more information.

24-hour access • wellness spa • fitness classes

FHZ.F15.newwellness.2.indd 22 10/22/15 10:44 AM

A speciAl center delivers rApid recovery joint replAcement surgery

If you are In need of joInt

replacement surgery, you want

surgeons with experience.

orthopedic surgeon Gerald

“trey” alexander, M.d., and his

colleagues at florida Hospital

Zephyrhills Bone and joint Center

certainly have experience. “Last

year alone I did about 600 hips

and knees,” he says.

the Bone and joint Center, just one year old,

was created “to ft the needs of our community,”

he says. “our population is older, and we get many

snowbirds in the winter.”

“the ability of our team to specialize in this

one area helps provide better overall care to our

patients,” the doctor says. the team is currently

emphasizing what he calls “rapid recovery”

replacement surgery. “over the past month, patients

have been going home the day after surgery,”

alexander said. “our goal is to eventually discharge

them within 24 hours.” He credits advances in

anesthesia, pain control and surgical techniques for

the earlier discharges, which reduce the time and

expense of hospital care and allow faster recovery

at home.

the Center is the only facility in the area that

offers MaKoplasty partial knee resurfacing for

adults living with early-to-mid-stage osteoarthritis

of the knee. using a surgeon-controlled robotic

arm system and computer imaging, orthopedic

surgeons at florida Hospital Zephyrhills can better

preserve healthy tissues, which may result in a

more natural feeling knee. “It increases accuracy

to ensure that the components are placed in an

optimal position,” alexander added.

But surgical excellence is the primary concern,

and dr. alexander says that fewer than one percent

of the Center’s replacements need revision. “our

pain control scores are also excellent, and people

leave the hospital with minimal to no pain,” he adds.

“We are all very happy to have started this Center in

an area that has this need.”

Gerald “Trey” Alexander, M.D.

floridA hospitAl (844) 504-9378 | Fall 2015 5

“pAtients hAve been going home the dAy After surgery.”

—gerAld "trey"AlexAnder, m.d.

Joint venture

The place for

new hips and knees

the florida Hospital Zephyrhills Bone and joint Center offers

special features to help joint replacement patients:

l an orthopedic care coordina-

tor to assist you with all your

care.

l an all-inclusive, step-by-step

patient guide to show you

what to expect before, during

and after surgery.

l nurses, therapists and

patient care technicians who

specialize in joint-procedure

care.

l Planned group activities to

help get you on your feet

sooner.

l education for family and

friends to serve as “coaches”

in your recovery.

l acute rehabilitation while

you’re in the hospital.

l outpatient therapy to con-

tinue rehab at home after

discharge.

to fnd an orthopedic surgeon near your home, call (877) 534-3108.

FHZ.F15.bonejointcenter.1.indd 22 10/22/15 10:44 AM

breast cancer

myths, busted Misconceptions abound —Here’s tHe real deal6these days it seems you almost

need a medical degree to separate fact

from fction when it comes to protecting

yourself against breast cancer. From

controversies over mammograms to

questions about reducing one’s risk of

the disease, it’s easy to be perplexed. but

the truth isn’t really so elusive. here are

six misleading statements you may have

heard about breast cancer—corrected.

1“No one in my family had breast

cancer, so I won't get it.”

“that’s a common mistake,” says charles

cox, m.d., a Florida hospital surgical

oncologist, one of the national pioneers

of a breast cancer diagnostic technique

called sentinel node biopsy. dr. cox

also performs genetic research on the

disease and trains physicians in china.

fall 2015 | inspiredtaMpabay.coM6

FH.F15.breastcancer.2.indd 22 10/22/15 10:38 AM

“There is so much press about the

genetic risks of breast cancer that

women fgure it is always genetically

inherited.” Not so. More than 85 percent

of women diagnosed with breast cancer

have no family history of the disease,

according to the American Cancer

Society. But it’s having a frst-degree

relative (mother, sister or daughter) with

breast cancer that doubles your risk and

having two frst-degree relatives increases

your risk threefold.

2 “A mammogram can actually

cause breast cancer.”

False! When a mammogram is taken, the

amount of radiation a woman receives is

much too small to cause a malignancy.

In fact, it’s less than the amount you’re

exposed to on a cross-country fight. “The

benefts signifcantly outweigh the risks,”

Dr. Cox says.

He suggests a baseline mammogram

for most women between ages 35 and

40, then annual screenings from age 40

on. “I recommend that women with dense

breasts or a history of benign cysts get

3-D mammography, which is available at

Florida Hospital,” he adds. “Compared

with conventional mammography,

it provides almost a 45 percent

improvement in cancer detection and a

nearly 35 percent reduction in call-backs

for more X-rays.”

3 “A cancerous lump feels different

from a benign lump.”

“That’s baloney,” Dr. Cox says. “It’s also

a myth that if a lump is painful, it isn’t

cancer.” It’s true that about 90 percent of

cancerous masses are not painful, but

some can cause pain, especially if they

grow beyond two centimeters. “There

is no way for you to know if it is cancer

until there is a biopsy,” he says. “Any lump

needs to be evaluated carefully.”

4“Mammograms are the

same wherever you go.”

Not so. “Some women go to different

locations for their screenings, doctor

visits and treatments, but they can’t be

sure of quality and consistency,” says

Vijay Ferris, M.D., a general surgeon with

Florida Hospital. “Women should go to

ACR-accredited breast centers like ours

for higher-quality images and a more

accurate diagnosis. We screen, perform

biopsies, offer counseling—it’s a one-stop

shop. Going to a dedicated breast center

will give you better results.”

5“Breast cancer is preventable.”

There is no proven way for healthy

women to prevent cancer, but you can

reduce your risk. “The best thing to do

is exercise,” Dr. Cox says. “A large study

shows that walking just 30 minutes a

day reduces the risk of breast cancer

by 30 percent, and if you already had

the disease your risk of recurrence is

reduced by 70 percent.” He suggests

sticking to a low-fat, high-fber diet to

lower the risk of all types of cancer.

6“If I get breast cancer I

will probably die from it.”

On the contrary, says Dr. Cox, “with early

screening and detection, 90 percent

of breast cancer patients survive.” So

be sure to stay up-to-date with your

mammograms and do your self exams,

he advises.

Join the Pink ArmyThe Florida Hospital Pink Army was created to increase awareness about

early detection of breast cancer. The second most common form of

cancer found in women, breast cancer is a formidable enemy, but it can

be beaten. Join women across Tampa Bay as they get screened and

learn more about the lifesaving benefts of annual mammograms and

early detection—all while having a great time!

Find fun and informative breast cancer awareness events hosted

in conjunction with Florida Hospital, and schedule your mammogram

online when you visit JoinThePinkArmy.com or call (855) 808-PINK

(7465). The most important part of the Pink Army is spreading a

lifesaving message to those you love.

Where to get yourmAmmogrAm

Call (855) 808-PINK (7465),

to schedule a mammogram

at one of these breast

centers:

Florida Hospital

Carrollwood

Imaging Center

7171 North Dale Mabry Hwy.

Tampa, FL 33614

Florida Hospital

North Pinellas

Breast Center

1395 S. Pinellas Ave.

Tarpon Springs, FL 34689

Florida Hospital Tampa

Breast Care Center

3000 Medical Park Dr.,

Suite 100

Tampa, FL 33613

Florida Hospital

Wesley Chapel Center

for Women’s Health

2700 Healing Way, Suite 102

Wesley Chapel, FL 33544

Florida Hospital

Zephyrhills

The Simpson Breast

Health Center

7050 Gall Blvd.

Zephyrhills, FL 33541

florida hospital (844) 504-9378 | Fall 2015 7

FH.F15.breastcancer.2.indd 23 10/22/15 10:38 AM

Don’t be controlleD by

incontinenceNew treatmeNts caN help you get back to the activities you eNjoy

Millions of adults in

the united states have

urinary incontinence.

But that doesn’t make

it any less diffcult to live

with. incontinence can

have a devastating effect

on quality of life. “it can

alter social behavior,

decrease the ability to

engage in normal physical activities and

impair intimacy,” says

John ferlita, M.d.,

a urogynecologist

with florida

Hospital

Zephyrhills. “it

is no surprise that it can cause

a great deal of frustration,

embarrassment and

physical discomfort.”

it doesn’t have to be

that way. “With proper

medical examination

and appropriate

diagnosis,

incontinence can

be improved or

even cured,” he

says.

urinary

incontinence

is most

common in people age 50 and older,

especially women. it can also affect

younger people, especially women who

have just given birth. according to dr.

ferlita, there are three basic types of

urinary incontinence: stress, urge and

mixed.

With stress incontinence, the bladder

is placed under stress by physical activity

such as coughing, laughing, sneezing or

exertion. the most common cause of these

defects is childbearing,

which can damage the

tissues and the nerves that

support the pelvic foor.

urge incontinence is when

the bladder has uncontrolled

spasms and mixed incontinence is simply a

combination of the other two types.

stress incontinence can be treated

three ways. “Biofeedback, Kegel

exercises and behavioral training such as

minimizing fuid intake are of great value

in early stress incontinence, particularly in

younger females,” says dr. ferlita. in more

advanced cases, pessaries—removable

plastic devices that are placed in the

vagina to support the pelvic foor—may

help. finally, many patients are treated

surgically, particularly when incontinence is

associated with prolapse.

urge incontinence and overactive bladder

can be treated with behavior modifcation,

medication and in some cases with a

Medtronic interstim neuromodular device.

With proper treatment, this condition

can be improved or eliminated. Mixed

incontinence may require a combination of

therapies.

“You don’t have to live with these

conditions,” dr. ferlita says. “they can be

treated. Consider the frst step—evaluation

by a specialist who manages this type of

condition. You have nothing to lose, and

very much to gain: a better quality of life.”

fall 2015 | iNspiredtampabay.com8

John Ferlita, M.D., FACOG

“iNcoNtiNeNce caN be improved or eveN cured.”

—johN Ferlita, m.d.

To find a urogynecologist near you,

call (877) 534-3108.

FHZ.F15.urinary.1.indd 22 10/7/15 3:28 PM

be thereNovember l December l JaNuary

Diabetes support Group

This group can help you learn how to better manage and

control your diabetes, reduce complications and improve your

overall health.

Nov. 4, Dec. 2, Jan. 6: 3–4 p.m.

FHZ Wellness Center Conference Room

For more information, call (813) 715-6683.

No R.S.V.P. needed.

Join us for a fun and interactive time featuring Bingo, food

demonstrations and experts on heart topics.

Every Tuesday: 11:30 a.m.–12:30 p.m.

FHZ Wellness Center Conference Room

For additional details, call (813) 779-6484.

No R.S.V.P. needed.

GettinG Down to the bare bones

If you have questions about aching joints, arthritis, hip and knee

pain, and available treatments for these issues, then you’ll want

to attend this roundtable discussion with Dr. Gerald “Trey”

Alexander, a board-certifed orthopedic surgeon. He will host

this informal Q&A on the frst Wednesday of every month.

Nov. 4, Dec. 2, Jan. 6: 12:15–12:45 p.m.

FHZ Wellness Center Conference Room

R.S.V.P. required by calling (877) 534-3108.

31st annual christmas tree liGhtinG

Join us as we celebrate Christmas on the front lawn of Florida

Hospital Zephyrhills. This family-friendly celebration includes

visits with Santa, Christmas choirs, freworks, tree lighting and

this year’s headliner, Jeremy Rosado, an American Idol star and

recording artist.

Dec. 6: 12–6:30 p.m.

Florida Hospital Zephyrhills

For more information, visit FHZeph.org.

stroke support Group

These meetings help stroke patients and their caregivers as they

adjust to changes in their daily lives.

Nov. 19, Dec. 17, Jan. 21: 3–4 p.m.

FHZ Wellness Center Conference Room

For more information, call (813) 788-0411, ext. 6154.

floriDa hospital (844) 504-9378 | Fall 2015 9

FHZ.F15.events.1.indd 22 10/30/15 9:21 AM

YOUR BODY’S CORE PLAYS

a crucial role in your health,

strength and agility. But if

you’re like most people,

there are things you may

not know:

The core is where all your

movement comes from. Daily

activities such as raking the

yard, picking up a child, lifting

groceries—any movements

of the extremities—start

there. “People think the core

is just the abs and back

muscles,” says Jonathan

Phillips, M.D., Florida Hospital

sports medicine physician.

“They should think of it

as the entire pelvic girdle:

hamstrings, hip fexors,

glutes, abdomen and back.”

A weak core could be

causing your lower-back

problems. If the muscles of

your lower back, glutes and

even hips are weak, you

probably have poor posture.

This puts stress on your

spine and related muscles,

tendons and ligaments.

“Often back problems

are from poor pelvic

stabilization,” Dr. Phillips

says. “The spine sits on the

pelvis, and support comes

from both the muscles and

the skeleton.” Weak core

muscles fail to support the

spinal column properly,

which puts stress on the

nerves and leads to back

pain.

Your regular workout is

probably not working your

core—unless it involves

Pilates or a similar exercise.

Running doesn’t adequately

work the core; nor does

lifting weights, cardio-based

workouts, most sports

activities or even crunches

alone. “Many people just

focus on their abs, and don’t

have a whole picture of what

the core is,” says the doctor.

“If you don’t have a balanced

approach to strengthening

those muscles, you will

have defcits that can cause

injury.”

Fortunately, it’s easy to

include core work in your

ftness routine. Push-ups,

standing squats, planks and

balancing on one leg can

work the core, as can:

Holding a position, as

is done in Pilates and in

planks, in which the trunk

is maintained in a straight,

tight position for 10 to 30

seconds or more.

Stretching, which

increases fexibility and

actually strengthens

muscles, helping them work

in balance. “The hamstrings

are especially important—

keep them fexible to

maintain proper pelvic

function,” Dr. Phillips says.

Back extension exercises

are also useful, but work

with a personal trainer or

ftness consultant to be sure

you do them correctly.

3 key facts for maintaining fitness

Don’t ignore your core

top workouts4

The Harvard Medical

School weighed in with its

top exercise picks:

Walking

strengthens bones,

heart and lungs;

burns calories; helps

lower blood pressure and

cholesterol; and improves

mood and outlook.

Weight training

boosts muscle

and bone strength

and allows you to

do more with less

strain and pain.

SWimming

offers a great

cardiovascular

workout; strengthens arm, leg

and core muscles;

and doesn’t overstress joints.

tai chi

is a Chinese martial art that

can help build better balance,

a stronger heart and a

calmer mind. Research

indicates that it may

also enhance

the immune

response.

fall 2015 | inspiredtampabay.com10

1

2

3

FH.F15.core.3.indd 22 10/22/15 10:38 AM

What do dietary proteins do

for the body? almost everything!

they build muscles, bones and skin;

they help make hemoglobin, the

part of red blood cells that carries

oxygen throughout the body too.

But beware: too much protein is

too much of a good thing. Inspired

Tampa Bay interviewed adriana

Guzman Quiles, Florida hospital

clinical dietitian, about this basic

food building block:

How much protein

should we eat?

“a healthy diet should have between

30 and 35 percent of its calories

from protein. at least 30 percent

of that protein should come from

legumes (peas, beans and bean

products such as tofu).”

Can a diet high in protein

aid weight loss?

“it can, but some studies have

shown that weight loss from such

diets isn’t sustained in the long

run. protein can help make you feel

full so you’ll do less snacking, but

emphasizing protein-rich foods

to the exclusion of other foods

is not recommended. an excess

of protein can cause dehydration

and kidney problems. For healthy

weight loss, you need a reasonable

balance of protein, healthy fats and

carbohydrates.”

What are some

protein-rich foods?

“Beans, seeds (including quinoa and

pumpkin seeds) and nuts are rich

in protein. eggs and dairy products

such as cheese, milk and yogurt

are also great. Meat is another

protein source, but the protein in

meat comes with saturated fat, and

the american heart association

recommends getting no more than

5 to 6 percent of your daily calories

from saturated fat. if you decide to

have beef occasionally, make sure

it’s labeled ‘extra lean.’ sirloin tips,

top round roast and top sirloin steak

fall in this category, according to the

Usda. and watch serving sizes.”

I’m glad you mentioned

serving sizes. What is

a good guide?

“one serving of lean meat is two to

three ounces, or about the size of a

computer mouse.”

Is it a good idea to eat

protein after a workout?

“defnitely. But you can also

combine it with a carbohydrate—

enjoying a peanut butter smoothie,

for example.”

What are some other healthy,

protein-rich snacks? “i recommend that my patients try

cottage cheese with fruit, peanut

butter on whole wheat toast, yogurt

with nuts such as almonds, or fruit

and cheese.”

Protein, explained

A FLoridA HospitAL expert FieLds Key questions

FLoridA HospitAL (844) 504-9378 | Fall 2015 1 1

FH.F15.protein.2.indd 22 10/7/15 3:14 PM

Heart attack—or heartburn?

What We call heartburn has nothing to do With

your heart. it’s really acid refux, a common condition that

develops when digestive acids fow out of the stomach,

which is designed to handle acid, into the esophagus,

which is not. the acid burns, and because the esophagus

and heart are close neighbors, the resulting pain in the

chest is often mistaken for heart pain. sometimes people

think they are having a heart attack and rush to the

emergency room.

the opposite mistake is also made: People experiencing

angina—heart pain—think it’s just acid indigestion and fail

to rush to the emergency room. and that can be a

big problem.

doctors at Florida hospital see both kinds of situations

in tampa bay, and it’s important for you to know what to

do in the event of chest pain. in fact, it can make a life-or-

death difference. so if you’re having chest pain of any kind,

don’t let embarrassment or uncertainty stop you. go to an

emergency room and get checked out.

in 2014, Florida hospital handled more than 200,000

emergency room visits in the tampa bay area. the er

physicians in these hospitals are all board-certifed in

It can be hard to tell the dIfference so get It checked

fall 2015 | InspIredtampabay.com12

“a heart attack can present Itself

In many dIfferent ways. you need to treat any

chest paIn serIously.”

—alexander rosemurgy, m.d.

FH.F15.hearthealth.2.indd 22 10/22/15 10:39 AM

Emergency Medicine, but even they

have to do formal tests to make a

formal diagnosis. The reason has to

do with basic anatomy. The nerves in

your chest are distributed in such a way

that it is diffcult to determine where

the pain is coming from, says Wenzel

Tirheimer, M.D., Florida Hospital Medical

Director at one of the largest Emergency

Departments in Tampa Bay. Pain from

many points of origin—including the

appendix, the gallbladder and the rest of

the gastrointestinal tract—may appear

in different locations in different people

and therefore can be hard to pin down

without further testing.

“The symptoms of multiple medical

problems are often related and overlap,”

Dr. Tirheimer explains.

MANY KINDS OF CHEST PAIN

There is a distinct diagnosis called

noncardiac angina, or chest pain not

due to heart problems. “This is a real

identifable issue,” says Alexander

Rosemurgy, M.D., a nationally recognized

gastrointestinal surgeon specializing in

minimally invasive and robotic surgery

at Florida Hospital. It has other possible

causes besides acid refux, such as

esophageal spasm, pneumonia or some

types of ulcers. But they can all feel

like cardiac discomfort. “Even people

who have had a heart attack often can’t

distinguish the difference,” says Dr.

Rosemurgy.

These two physicians in different felds

agree about the importance of getting

chest pain checked out right away. “A

heart attack can present itself in many

different ways,” Dr. Rosemurgy says. “You

need to treat any chest pain seriously.”

DON’T JUST WAIT

That means calling 911 or having

someone else drive you to an ER. “Go

and be seen by a doctor rather than

sitting home waiting and hoping,” Dr.

Tirheimer says. “If it is a heart attack, the

faster you’re treated, the better your odds

of a full recovery.”

Conversely, learning that your pain is

not heart-related will be a huge relief. “If I

can tell a patient, ‘It seems more like your

stomach or gallbladder, and not anything

life-threatening,’ that’s a big reduction in

their anxiety level,” Dr. Tirheimer says.

Once a heart problem is ruled out,

doctors can fnd out what is causing the

pain. Tests depend on the symptoms,

health history, age and other factors.

Some patients are admitted to the

hospital for observation and further

testing, while others are sent home with

follow-up instructions. But stay attuned

to your symptoms. “If your frst doctor

doesn’t see anything and you go home

but feel worse, come back,” Dr. Tirheimer

says. “Sometimes it isn’t until later that a

disease declares itself.”

Your frst move with chest pain should

be to seek immediate medical attention.

Says Dr. Rosemurgy: “It’s always better to

be safe than sorry.”

Heart attack can be different in women

As with men, the most

common heart attack

symptom in women is chest

pain or discomfort. But,

according to the American

Heart Association, women

are more likely than men to

experience other symptoms,

including:

l shortness of breath

l pressure or pain in the

lower chest or upper

abdomen

l dizziness, lightheadedness

or fainting

l upper back pressure

l nausea, cold sweat or

vomiting

l extreme fatigue.

Unfortunately, women often

delay getting attention for

themselves. In fact, the AHA

also reports that 81 percent

of women said they would call

911 for someone else showing

heart-attack signs, while only

65 percent would call for

themselves.

How to AvOID rEFlux

If your chest discomfort turns out to be heartburn rather than a cardiac

problem, that’s a relief, because heartburn is much less dangerous.

But it’s still troublesome, as reflux (GERD) can lead to esophageal cancer.

Try these simple steps to reduce the occurrence of acid reflux:

l Avoid alcohol, cigarettes, aspirin/anti-inflammatories and citrus.

l Raise the head of your bed about six inches; this lets gravity help

keep your stomach acids down.

l Don’t eat close to bedtime or late at night.

l Try some over-the-counter antacids.

If symptoms persist, see your doctor.

Source: American Heart Association

florida hospital (844) 504-9378 | FAll 2015 13

FH.F15.hearthealth.2.indd 23 11/4/15 2:05 PM

For many parents, the hostess twinkie’s return

to the marketplace sparked a smile of nostalgia—and a

frown of concern. we may recall that spongy treat from

our own childhoods, but it’s not on our nutrition plan for

our children—or ourselves, for that matter. But don’t de-

spair: when it’s time to pack a lunch, for yourself or your

family, a creative approach can put healthy eating on the

midday agenda:

1 MAKE IT FUN FOR KIDS. if children see a healthy

lunch as something enjoyable, says megen erwine, a

Florida hospital registered dietitian/nutritionist, they will

be more apt to eat it. “kids get bored easily,” says erwine.

“try approaching the same meal in different shapes or

in different containers.” During the school year, perhaps

your picky eater will enjoy selecting a special lunch box

featuring a favorite superhero. trade in aluminum foil for

small tupperware containers. as for the lunch itself, erwine

suggests preparing food in fun shapes. “kids love bite-size

items, so use cookie cutters to cut sandwiches,” she says.

and make the lunch colorful, with bright fruits and veggies

such as cherry tomatoes, grapes and carrot strips.

2 BE A GOOD ROLE MODEL. the “do as i say,

not as i do” model of parenthood is as obsolete as

the 8-track. “Lunch is the most overlooked meal by most

people i talk with—our busy lives make it problematic,”

erwine says. “as adults we need to spend more time to

create healthy lunches for ourselves.” and that doesn’t

just mean eating more spinach. she suggests aiming

to include foods from four food groups at each lunch:

whole grains, veggies-and-fruits, dairy and protein. “try

to include about 10 grams of fber and 15 grams of protein

in adult lunches,” she says. “that should provide plenty of

energy to sustain you all afternoon.”

3 USE A GRADUAL APPROACH. Let’s face it: if

kids reject a food at home, they’re sure as heck not

going to eat it from a brown bag when they’re beyond

your gaze at school. erwine recommends introducing an

unfamiliar food at home several times, in small amounts,

before adding it to a packed lunch. Don’t give up if a child

discards a new food at frst. “research shows that kids

need to be exposed to a new food up to 20 times before

they even try it, let alone like it,” she says. “so consistency

is important.”

4 SEEK BALANCE. aim to include the four food

groups as you pack a lunch, and emphasize fruits

and veggies over meats and cheeses—the latter are

nutritionally important, but tend to be overrepresented on

our plates. “we forget that we need vegetables more often

than just at dinner,” erwine says. make veggies more fun

with healthy dips, like hummus or ranch dip made with

Greek yogurt, to dip your carrots and celery.

5 PROMOTE SMART SNACK FOODS. new govern-

ment standards took effect in the 2014–15 school year

for snack foods sold in school vending machines and a-la-

carte cafeteria lines. Doughnuts, candy bars, high-fat chips

and sugar-flled sodas are gone, while granola bars, light

popcorn, low-fat chips and fruit cups are now favored. add

foods from two specifc food groups, erwine suggests, such

as celery with peanut butter or veggies with guacamole.

5 tips to make lunch a nutritious success for

your family

Pack healthy!

FALL 2015 | inspiredtampabay.com14

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