SPRING ISSUEhealthy LIVING 2017 | 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 the Tallahassee Memorial Marketing & Communications office at 850-431-5875 or PR@TMH.ORG.

3SIMPLY GREEN SOY SMOOTHIE

4NEW YEAR'S RESOLUTIONS

6SAFE SPRING CLEANING

FOR PARENTS

7PUT YOUR BEST FORK FORWARD

8DIY SPA DAY

10HEALING LITTLE HENRY'S HEART

Ingredients:Soy Milk, 10oz

Pineapple, 1/2 cup

Mango Chunks, 1/2 cup

Baby Spinach, 1/3 cup

Fresh Kale, 1/3 cup

Wheat grass, 1/3 cup

Mint, 6 leaves

Preparation:Pour milk into blender and add all ingredients one at a time.

Mix all ingredients in blender until smooth. Pour into 16 ounce cup.

Shelf life: serve immediately. If leftover, do not use.

Serving: 1-16 fluid oz

Yield: 2 cups

EAT HEALTHY

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SOYsmoothie

simply gre n

hat were your health-related New Year’s resolutions? Did you resolve to lose weight,

get in shape, maybe get your blood pressure and/or cholesterol down? Maybe you star ted wi th the best of intentions and did well for a few weeks, only to fall back into old patterns.

If this sounds like you, you aren’t alone. Studies show that 80 percent of New Year’s resolutions fail by February. To avoid being part of that statistic, here are some strategies to get you back on track and help you meet your goals.

ASSESS YOUR READINESS TO CHANGE

Using the "Stages of Change" approach is one of the best-researched methods to help you change your behavior. Use it to assess your readiness to make the changes necessary to reach your goals. Readiness to change is a good predictor of likelihood of change.

STAGE 1: Precontemplation In precontemplation, you’re not even thinking about making any changes. Here you might say, “I have no desire to change” or “I don’t think changing this is important.” To move out of this stage, you need to self reflect and reorder your priorities.

STAGE 2: Contemplation At this point, you’re at least thinking about making a change. You might say, “I want to know more about (weight

loss, exercise, etc).” You might also have doubts about your ability to make these changes. You need to get more information, talk with others who have been successful and review barriers and obstacles, which we’ll talk about later.

STAGE 3: Preparation When you’re mentally ready to make changes, it’s time to start planning, scheduling and setting SMARTT (specific, measurable, achievable, relevant, targeted and timeframed) goals.

STAGE 4: Action You’re now doing it. Your statements are now in the form of, “I am doing…” Your tasks are to do things that will keep you going. These include finding inspiration, preparing for obstacles, and establishing accountability and a reward system.

W

DO YOU KNOW WHERE YOUR

resolutions are?

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

STAGE 5: Maintenance You’ve been doing what you’re doing long enough to have made it a part of your life. It takes 30-90 days to establish a new habit. Even then, set-backs are possible. Your statement here is, “I am doing (fill in the blank) to keep going and maintain my progress.” Your tasks include following role models, keeping the accountability and reward system going, as well as finding creative ways to keep it interesting.

ANTICIPATE AND OVERCOME OBSTACLES What obstacles did you encounter on the way to reaching your goals in the past? Write them down. What worked or didn’t work? The best predictor of future behavior is past behavior. Stick with what you know

works. What are some new potential obstacles? Brainstorm some ideas for overcoming old and new obstacles.

Be Accountable Research shows having one or more persons to whom you’re accountable is critical. Who will you choose? It needs to be someone you not only trust, but someone who fully supports your goals. A spouse who resents new food choices, or a coworker who tells you to skip your workout and go to happy hour, are not good choices. Make yourself accountable for meeting all your short, intermediate and long-term goals.

Reward Yourself The value of rewarding yourself for meeting short, intermediate and long-term goals is supported by research. Punishing yourself is not.

Rewards need to support your goal, not undermine them. Buying yourself a song on iTunes does. Stopping at the bakery on the way home doesn’t. Involve the person(s) to whom you’re accountable in your reward plan. An example is going halves on a $30 iTunes card with a gym partner. If you went to the gym X times in a month, you get the card. If you don't, your partner gets it.

Making permanent changes in health behavior isn’t easy, but it’s doable. There are no quick and easy fixes. It takes commitment, effort and strategy – as well as support. If you feel your New Year’s resolutions start to slow, be sure to check out Premier Health & Fitness Center’s group exercise classes or have a one-on-one with a personal trainer.

FITNESS HACKFind ways to make your daily routine and behavior more health-oriented with these easy lifestyle changes.

1. Park further away at stores to get in extra steps. Likewise, try to opt for the stairs instead of the elevator.

2. Swap sugary drinks with water. Not a fan of water? Liven it up by infusing it with fruits, vegetables and herbs such as lemon and cucumber, raspberry and mint, or strawberry and basil — the possibilities are endless!

3. Take advantage of the spring weather and take up a hobby outdoors such as gardening, bicycling or even walking to a great spot to catch the sunset every night.

4. Incorporate light exercises while you’re watching television. Sit-ups, chair dips, planks, lunges, squats and so much more can all be done during commercial breaks.

FOR MORE INFORMATION about Premier Health & Fitness Center, please call 850-431-2348 or visit TMH.ORG/Premier.

BE ACTIVE

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Safe Spring Cleaning

If you suspect your child has been poisoned, seek medical assistance and call 1-800-222-1222. For more information on the Children’s Center or Emergency Services at Tallahassee Memorial, visit TMH.ORG/Children or TMH.ORG/Emergency.

Pediatrician, Katherine Guthrie, DO, recommends the following tips to add to your to-do list this spring:

LEARN MORE

Don’t transfer the following dangerous substances into containers that look like food containers to avoid tempting a child to taste it:

- All-purpose cleaners

- Bleach

- Lye

- Dishwashing detergent (liquid, powdered, or single- use packets or tablets)

- Drain openers and toilet bowl cleaners

- Furniture polish

- Laundry detergent (liquid, powdered, or single-use packets or tablets)

Dust balls that have turned into tumble weeds. Windows now have too many fingerprints. Refrigerators have more leftovers than fresh foods. The to-do list of chores goes on and on. Spring has sprung, so after hunkering down for the winter you are probably getting the itch to begin your spring-cleaning process.

While the cleaning part in spring-cleaning is certainly pivotal, parents should use spring-cleaning as a way to clean up potential dangers as well.

Scrubbing bubbles is not the only thing to keep an eye out for when spring-cleaning this year. Safeguard your child, so you can have a happy, healthy season.

Keep household cleaners out of reach and sight or in a locked cabinet with a safety latch. Little ones should not be able to discover these.

A common used item by parents, hand sanitizer can contain high concentrations of alcohol. If ingested by a child, this could cause alcohol poisoning. These too should be kept out of reach of your little ones hands.

Secure heavy furniture, shelving and bookcases to avoid falling. As children get older, they are more likely to attempt to climb and pull. Wall anchors come in a variety of sizes and styles and are easy to install yourself.

Replace window treatments with cords with new cordless window coverings to avoid strangulation. If you are unable to replace them, then ensure the cords are secured and out of reach of children.

Secure outlets with appropriate covers.

Test all smoke alarms and ensure there is at least one per level and one per sleeping area within the household.

Go through your toys and discard any with loose parts that could present a choking hazard. Toys can break — don’t be afraid to discard any hazardous toys.

There are many ways to “Put Your Best Fork Forward” and become a healthier person all around. These tips are just a few ways of how making small changes can have a significant impact on both your physical and mental wellbeing.

National Nutrition Month® has been recognized and celebrated nationwide every March since 1980. The purpose of National Nutrition Month® is to focus on the importance of nutrition and physical activity, and emphasize how making small changes in your lifestyle can have a significant impact on your overall health. “Put Your Best Fork Forward” is the theme for 2017 and the following are some tips for how you can accomplish this.

Put your best fork for ward!

By: DeAnne Yon Bruner, RD, LDN, LNHA, Clinical Nutrition Manger at Tallahassee Memorial HealthCare

• Be active on a daily basis. This isn’t limited to just exercise but rather daily lifestyle choices such as taking stairs at work or taking three 10-minute walks each day. Increasing your activity can help you not only manage stress and sleep better, but also allows you to feel better about yourself. Studies have shown that moderate physical activity can delay memory loss and decrease the risk of cognitive impairment.

• Dedicate yourself to going “green.” Not only does this mean to incorporate dark green leafy vegetables into your diet, but to become aware of small changes you can make to live in a healthier environment. One way is to make

family time a “no digital zone” – take that hour you normally spend on cell phones, tablets or televisions and instead spend that time outdoors in nature. This encourages socialization and communication among the family, as well as an active lifestyle.

• Volunteer. Volunteering your time to helping others helps your community. It also provides the opportunity to develop new skill sets or build on existing ones.

• Learn how to read a food label. Food labels give you a snapshot of the food you are eating. Learning how to read a food label can help you make an informed decision about the foods you eat.

NATIONAL

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FIND YOUR HAPPY

Light some candles and grab a cucumber water because you’re treating yourself to a spa day! Who says relaxation requires a lot of money?

We’ve found some easy and fast spa recipes that you can try at home. Part of living a healthy and balanced life is finding peace wherever you go,

including in your own personal sanctuary — your home.

DIY Spa Day

Honey Avocado Face Mask

This lightweight face mask will leave you looking and feeling great. Avocados are full of healthy fats that supply your skin with the hydration it needs, along with antioxidants to help clear your skin’s complexion.Ingredients: • 1 teaspoon of honey • ¼ ripe avocado • 1 teaspoon of coconut oil • 2 drops of rose essential oilDirections: 1. Smash avocado until it becomes

a smooth paste.2. Mix the avocado paste, honey, coconut

oil and rose essential oil together in a bowl to create your mask.

3. Cover the mask on your face and let it sit for 15 minutes. Rinse off with warm water.

Green Tea Body Scrub Using this green tea exfoliator will give your skin the moisture, softness and radiance it needs to enjoy the warm summer months ahead!Ingredients: • 2 teaspoons of green tea powder• 2 green tea bags (cut open and

release leaves)• 1 cup of coconut oil• ½ cup of white sugarDirections:1. Mix the green tea powder, green tea

leaves and sugar together.2. Slowly add in coconut oil.3. Apply as desired and store the remaining

product in an airtight container.

Stress-Relief Aromatherapy Give yourself little moments of joy even when the spa day is over. This roll-on bottle is perfect to store in your drawer at work or inside your purse for when you need a break. This recipe is infused with clary sage, lavender and lemon to create the perfect stress-relief blend.Ingredients: • 10 ml glass roller bottle• 6 drops of clary sage oil• 4 drops of lavender oil• 2 drops of lemon oil• 10 drops of fractioned coconut oilDirections:1. Add in clary sage, lavender and lemon

oil into glass roller.2. Slowly add in the fractioned coconut oil.3. Close cap and shake well; apply as

needed.

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DIY Spa Day ANYTIME. ANYWHERE. A STROKE CAN HAPPEN TO YOU.A stroke is a serious medical emergency and occurs when blood flow is cut off to the brain — a literal “brain attack.”

At Tallahassee Memorial HealthCare, we see close to 750 strokes per year! As a Comprehensive Stroke Center, we are focused on educating our community on their stroke risk so we can lower this number.

Now you can learn your risk for free at TMH.ORG/Stroke.

YOUR HEART MEANS EVERYTHING TO US.A heart attack happens when the flow of oxygen-rich blood to a section of heart muscle suddenly becomes blocked and the heart can’t get oxygen. Tallahassee Memorial HealthCare is a leader in the Southeast for advanced heart care and research. With the largest team of heart physicians in the area, we are committed to creating the best outcomes for our patients.

Learn your risk of a heart attack for free at TMH.ORG/Heart.

“The risk assessment is a useful screening tool for people who may be concerned about their risk of stroke and heart attack. This can give people a general estimate of their own stroke risk and should encourage those who are at a moderate to high risk to consult with their physicians in order to reduce that risk.”

— SIDDHARTH SEHGAL, MD

HEART ATTACK

RISK

RISKSTROKE

KNOW YOUR NUMBERS

ike most 2-year-olds, Henry Dyer is a busy toddler, zipping around the house while keeping his parents on their

toes. But up until a few short months ago, things were much different.

That’s because Henry’s little heart was starting to fail.

As he rounds the corner of the couch with lightning speed, his mom Bobbie Dyer can’t help but think about another corner he recently turned, thanks to the collaborative care he received from his pediatric cardiology team at Wolfson Children’s Specialty Center at Tallahassee Memorial HealthCare (TMH) and at Wolfson Children’s Hospital of Jacksonville.

“He’s doing so well,” said Dyer. “There’s such a huge difference now in his energy level and his playfulness.”

The heart of the matterAfter Henry was born at Tallahassee Memorial HealthCare on March 5, 2015, he passed all of his newborn screenings, and was able to go home with his excited family just a few days later. What no one knew at the time, however, was that Henry had a hard-to-detect heart condition called an atrial septal defect (ASD) that’s not usually discovered until months or years later when a doctor hears a murmur during a check-up.

About 2,000 babies are born each year in the U.S. with an ASD, which is a spot in the heart where the wall dividing the upper chambers hasn’t finished forming. ASDs are very difficult to detect in newborns because ASD-related murmurs are quieter than those caused by other types of heart conditions. In Henry’s case, it was found about a month after he was born.

“I took him to his pediatrician who heard the murmur,” recalled Dyer. “We were then told that Henry needed to see a specialist.”

The Dyers took Henry to the office of Tallahassee pediatric cardiologists Drs. Louis St. Petery and Justin Vining, who conducted several tests and confirmed the problem.

Because surgical outcomes are better when babies are given the chance to

get a little bigger and stronger before major surgery, Dr. Vining elected to hold off for a little while and keep a close eye on Henry. But as he neared his first birthday, Henry began getting upper respiratory infections every month and was losing weight. Both were soon traced to a surprising decline in his heart function.

“His rapid progression to congestive heart failure was atypical in a child with an ASD,” said Dr. Vining. “Typically, even large ASDs don’t present a problem until the age of 4 or 5, which is a common age for children to undergo the surgery that Henry needed much sooner. Even then, only a small percentage of these patients require medications to control congestive heart failure.”

Henry was put on the medications to try to delay surgery but after a few more months, the need to do more came. With his blood recirculating through his lungs instead of supplying oxygenated blood to the rest of his body, his surgery was scheduled at the C. Herman and Mary Virginia Terry Heart Center at Wolfson Children’s Hospital in November 2016.

Eric Ceithaml, MD, Chief of Pediatric Cardiovascular Surgery at Wolfson Children’s Hospital and UF College of Medicine Jacksonville, and pediatric cardiothoracic surgeon, Michael

BIGHeals Little Henry’s Heart

Tallahassee family finds convenience in care collaboration with Wolfson Children’s Hospital

EXPERTISE

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Ranked among the nation’s best children’s hospitals,

Wolfson Children’s Hospital of Jacksonville serves children

from all over the world with the latest advancements in pediatric

specialty care. Through an affiliation established in

2016, Tallahassee Memorial HealthCare and Wolfson

Children’s Hospital are working to better pediatric care within

the Big Bend region.

Shillingford, MD, explained to the Dyers what was going to happen before Henry went back.

“I kept cool in front of the doctors but once they went back to perform his surgery, I fell apart,” said Dyer. “That was my baby, and it was very scary.”

Henry did well and was soon recovering in the Cardiovascular ICU. Two weeks later, he got to go home, just in time for Thanksgiving.

Care in the heart of Tallahassee“Henry has bounced back so quickly!” said Dyer. “He’s put on five pounds since his surgery, and his little scar is healing nicely.”

“His symptoms of congestive heart failure have resolved, and we have been able to stop his heart medications,” said Dr. Vining. “His

long-term prognosis is excellent, and functionally, his heart is normal.”

Henry’s follow-up appointments will include electrocardiogram and echocardiogram testing to check his heart function, which he’ll be able to have done right in Tallahassee. That’s a huge convenience for families like the Dyers.

The partnership between TMH and Wolfson Children’s Hospital was designed to expand specialized pediatric health care into the Tallahassee area. The outpatient Wolfson Children’s Specialty Center at Tallahassee Memorial HealthCare began a year ago with the expansion of pediatric cardiology care in the Tallahassee Primary Care Associates (TPCA) office of Dr. St. Petery, who was joined by Dr. Vining in March of last year. In the future, more pediatric specialties will be added.

“This partnership is ideal for our patients because expanding the care available from pediatric cardiologists who live and practice locally improves patient care tremendously,” said Dr. Vining. “Pediatric cardiology has laid the foundation in this area; adding more pediatric specialists to Tallahassee will continue to bring much needed care to the children of our area.”

For little Henry Dyer, that means more time to run his parents ragged as he races past them through the house.

Find out more about congenital heart disease, our children’s heart specialists at Tallahassee Memorial HealthCare, and the services offered by the Wolfson Children’s Specialty Center at TMH.ORG/Wolfson.

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1300 Miccosukee Road Tallahassee, FL 32308

EAT SMART, SAVE SMART GROCERY STORE TOUR

Join Tallahassee Memorial HealthCare’s community dietitians at your neighborhood Publix to learn how to make smarter grocery choices, on a budget. A dietitian will walk a group of people through the store to help identify healthier choices, while saving money. Sign up fast, because these tours fill up.

PUBLIX 1700 N Monroe St (Lake Ella) TUESDAY - APRIL 4, 10:30 AMTHURSDAY - APRIL 6, 6 PM

PUBLIX 3551 Blairstone Rd (SouthWood)TUESDAY - APRIL 11, 10:30 AMTHURSDAY - APRIL 13, 6 PM

PUBLIX 1101 N Blairstone Rd (Governor Sq.) TUESDAY - APRIL 18, 10:30 AMTHURSDAY - APRIL 20, 6 PM

PUBLIX 6615 Mahan Dr (Car Museum) TUESDAY - APRIL 25, 10:30 AMTHURSDAY - APRIL 27, 6 PM

PUBLIX 3122 Mahan Dr (Academy Sports) TUESDAY - MAY 2, 10:30 AMTHURSDAY - MAY 4, 6 PM

PUBLIX 3521 Thomasville Rd (Books-A-Million) WEDNESDAY - MAY 10, 10:30 AMTHURSDAY - MAY 11, 6 PM

PUBLIX 5810 N Monroe St (Lake Jackson) WEDNESDAY - MAY 17, 10:30 AMTHURSDAY - MAY 18, 6 PM

PUBLIX 800 Ocala Rd. (FSU) WEDNESDAY - MAY 24, 10:30 AMTHURSDAY - MAY 25, 6 PM

PUBLIX 6753 Thomasville Rd (Bradfordville) WEDNESDAY - MAY 31, 10:30 AMTHURSDAY - JUNE 1, 6 PM

RESERVE YOUR SPOT TODAY! Visit TMH.ORG/Events and select the date to check availability and reserve your spot.