inspired tampa bay - fall 2015
DESCRIPTION
The Health and Wellness Magazine of Florida Hospital - Zephyrhills campusTRANSCRIPT
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
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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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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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