May / June BE Healthy

8/2/2019 May / June BE Healthy

1/16

BEHealthySETX.com | May/June 2012

May/Jun

201

Adultswim:Great

or theheart,easyon your

joints

Its a bird

its a planeits ouSuper Foods

Is there such a thingas eating too healthy?

Tips oavoiding

travel bugs

Macho, macho man:GO TO THE DOCTOR


2/16

2 May/June 2012 | BE HealthySETX.com

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ocus on healthEach edition, BE Healt

Medical Adviser Dr. Garrett

Peel will cut through the previo

months medical and health new

and bring you the most releva

and interesting tidbits to help y

make informed health decision

PeelDtoMedicalNEWS

High blood pressure contributes to about 50percent o all cardiovascular deaths worldwide.The risk o developing cardiovascular diseasehas been proven to increase signicantly asblood pressure increases. According to the WorldCongress o Cardiology, a study showed patientswith hypertension (high blood pressure) reducedtheir risk o dying rom cardiovascular disease byreducing their blood pressure by 40-50 mmHgwith exercise alone. Your blood pressure can bereduced signicantly with an active liestyle and

healthy, low-salt diet.On another ront, the risk o Alzheimers

disease and cognitive decline could be reducedby any kind o physical activity, even in thosewho are older than 80! Results o the researchestudy rom the Rush University Medical Centerare published in the recent issue o Neurology.The results o the study indicate that all physicactivities including exercise, as well as other activities such as cooking, washing the dishes, ancleaning also reduce the risk oAlzheimers.

Nutritional experts at the University o Ab-erdeen recently reported that adding beetroot,which contains high levels o antioxidants, toburgers prevents the body rom absorbing thebad at. In order to test their ndings, the team

created their own turkey and beetroot burger.Processed oods are not healthy and can be linkto various medical problems. Any ood high inantioxidants is an excellent choice to replace ohigh in at and preservatives.

A recent study in Brain, Behavior and Immunityreports that men who care or a wie with breastcancer suer a measurable negative impact ontheir health years ater their wies cancer has beendiagnosed and treatment has been completed.

According to the study, men who reported thehighest levels o stress, due to their wives illness,

had the highest risk or physical symptoms andweaker immune responses. For those men acing

a breast cancer recurrence with their spouse, thstress was even worse. Women who battle canceand the physicians who care or them should tathe caregivers health into account. Screeningspouses or stress symptoms and encouragingthem to participate in support groups and stressmanagement, as well as relaxation activities, are

important to caring or the breast cancer patienas well.

Exercise Alone Can Reduce Blood Pressure, Risk of Cardiovascular Diseas

Id Like a Hamburger With Mustard All the Way, Throw in Some Beetroot

Husbands of Breast Cancer Patients Might Need Diagnosis, Treatment To

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4/16


Photography by

Guiseppe Barranco

Kristina Skinner o Beaumontswims one to three miles a week.Find out more inside about thebenefts o swimming vs. higher-impact exercise.

Onthecover

5PREVENTION

TRAVEL

WARY

Tip t avid pbm

tat cud uin vacatin

B Catn C

14MEDICAL ADVICE

MEN, TAKE

OUR QUIZ

Wat d u a knw

abut u at ik?

B C r

8HEALTHY LIVING

PERILS OF

PERFECT

smtim ating igt

bcm an bin

B Catn C

10STAYING FIT

IN THE SWIM

OF THINGS

Wat wk ff cadi

wkut but pa jint

B C r

3 Peeld To The News

7 Innovations

11 Fitness Q&A

15 Crossft puzzle

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BE Healthy | May/June 2012 | Volume 3, Issue 3

Contents BEEditorial

Contributing EditorsCHRISTOPHER CLAUSEN

TIMOTHY M. KELLY

Contributing WritersCATHLEEN COLE

MARGARET BATTISTELLI GARDNERCHERYL ROSE

Medical AdviserDR. GARRETT K. PEEL

PhotographyContributing PhotographersGIUSEPPE BARRANCO

RENE SHEPPARD

ArtGraphic Design

AFFINITY EXPRESS

Graphic Design ConsultantKRISTEN FLORES

AdvertisingTo advertise in BE Healthy

409.880.0700

Contact UsBE Healthy

380 MAIN ST.BEAUMONT, TX 77701

409.880.0700

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AT YOUR BUSINESS LOCATIONPLEASE CALL 409.838.2829

SUBMISSIONS

TO SUBMIT AN EVENT, ORGANIZATIONOR PERSON FOR CONSIDERATION

IN AN UPCOMING ISSUE, SUBMIT BYUSPS AT ADDRESS ABOVE.

A DIVISION OF HEARST NEWSPAPERS

PublisherBILL OFFILL

EDITOR

TIMOTHY M. KELLY

COPYRIGHT 2012

THE BEAUMONT ENTERPRISEVisit us online at BEHealthySETX.com

Be part o keepingSoutheast Texas green!Recycle this magazine.

12GOOD EATINGFROM FAD

TO FIT

Cia d n a it

f tnd up fd

B Magat Battiti Gadn


5/16


When traveling, ollow Ben Franklinsadvice about an ounce o preventionB CAThleeN Cole

Summertime is when many people catchthe travel bug that restlessness anddesire to adventure to new destinations.Dont let the real travel bug bring yourvacation plans to a queasy halt. You canstay healthy on your holiday by ollowing

some preventive tips.

Leaving on a jet plane

Judy Kennedy o Beaumont has traveled to 32 countri

including Australia, China, Japan, India and Turkey. She

ventured all over Europe and Central America and has

oten visited Mexico. As a mathematics proessor at Lam

University, her career allows her to travel to conerences

around the United States and around the world. She mak

about a dozen trips a year with up to hal o them taking

her out o the country.

Its so interesting, she said. I love going places.

Beore she travels, she takes precautions with her diet.

I try not to eat too much to avoid the possibility o an

upset stomach, she explained. She also stresses the impotance o staying hydrated. Ater I go through security at

the airport, I get a bottle o water and a Diet Coke, she sa

Hydration is critical, according to Connie Ruiz, a reg-

istered dietitian and an associate proessor o nutrition at

Lamar University.

Inadequate hydration can cause a person to become

weak, tired, disoriented and possibly pass out, Ruiz said

You want to eel your best when traveling.

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She also agrees that avoiding big mealsbeore plane trips is a good idea.

You do not have a chance to movearound, and a big meal just doesnt sit right,

Ruiz explained. Your digestive system sorto slows down. Also, its not convenient to get

to the bathroom on an airplane. The less youeat, the less you have to worry about that.

Being a world traveler means long airplanerides sometimes up to 17 hours. Getting up

and moving around on a crowded ight isntpractical, so Kennedy does chair exercises yoga stretches sitting in her seat. I kind o

set up camp, she said o her airplane seatingarea where she places her books, water andchewing gum on the tray table. Im there or

the long haul.

Kennedy makes sure she has ibubroenand motion-sickness medicine handy. Shealso emphasizes the necessity o resting.

Sleep as much as you can on the plane,

she advised. Any kind o napping you cando, do it.

Theres also the concern o sick passengers

and germs oating around in an enclosed cabin.

In a plane, youre in a very risky situa-tion, said Heather Peniuk, a physician who

works at Christus Minor Care Center inBeaumont. She recommends asking the ightattendant to move you to another seat i youare sitting near an obviously sick person. I

you stay in close proximity to him or her, shewarns, youre a sitting duck.

New places

Once Kennedy arrives at her destination,

especially ater a long ight, she takes a taxirom the airport to her hotel. Its less stressul,she said, than trying to gure out the public-

transit system in a oreign country. Whenshes settled at her hotel, she goes to sleep.

I schedule a day o rest beore the coner-ence starts, i possible, she said, adding that

being tired and stressed out can weaken yourimmune system.

Peniuk agrees. I think rest helps, she

said. She advises taking a day o beore youleave or vacation to prepare and a day ateryou return to recuperate and readjust to your

normal schedule. Its a very good idea tohave less stress and be rested beore you goon vacation, she said.

And then theres the water in oreign

countries.

Im really careul about water just abouteverywhere, Kennedy said. She only drinks

bottled water and uses it to brush her teeth.

She typically doesnt have a problem withoreign oods. I shes concerned, she eatsried oods since rying at high temperatures

is more likely to kill ood-borne bacteria. Inthe event that she gets a case o travelersdiarrhea, she always has remedies including

Imodium and Pepto-Bismol.

Gastrointestinal problems can denitelyspoil a good time! Ruiz said. I I travel to a

place where I do not trust the ood and water,

I take several precautions.The dietitians advice: Drink only bottledbeverages or hot beverages; eat packaged

oods; take high-calorie snacks with you suchas protein bars and trail mix; at a restaurant,order items that are served steaming hot

nothing raw or warm; eat dry-ood itemssuch as bread and crackers; and stay awayrom unpasteurized milk and cheeses and

undercooked meats.

As to the alcohol, beer and wine shouldbe ne, but I would be careul about mixed

drinks, she warned. Youve got the ice another ingredients to worry about.

Be proactive, preparedand protected

The Centers or Disease Control and Pre

vention oer guidelines or staying healthyand sae during your travels. The rst step ito be proactive. Learn about your destinatio

and see a doctor beore you travel to makesure you are healthy enough to go and up to

date on vaccinations you might need.Be prepared is the next step. Pack pre-

scription medications you need to take andover-the-counter remedies you might need

A rst-aid kit is always handy, even i it justincludes bandages, antibiotic ointment, hansanitizer and sterile wipes.

Know where to go i you get injured or

sick on your trip, and be sure to share yourtravel itinerary with someone back home.

Peniuk also advises travelers to understandit might take some time to get acclimated toenvironments that dier rom their normal

ones, such as warmer or colder climates anhigher or lower altitudes, which can aecttheir health and stamina.

Keep in mind what kind o climate you

coming rom and where youre going, shesaid. You have to be prepared or that.

The last step is to protect yoursel. Pay atention to your health during your trip.

Use sunscreen and insect repellent asnecessary. Be careul about what you eat andrink. Dont overdo it with alcoholic bever-

ages, which can make you sick and hindergood judgment. Wear protective gear when

participating in physical activities such asbiking, hiking and horseback riding.

As a physician at a minor-care acility onthe Gul Coast, Peniuk sees a lot o injuriesinvolving sh hooks. She also treats many

people with head injuries who werent weaing helmets when they had accidents with

all-terrain vehicles.

I dont think anyone should go our-wheeling or cycling without a helmet on,she said. She also warns vacationers not to

participate in physical activities when theyare tired or intoxicated since theyd be morprone to accidents.

With some careul planning and a bit o

caution, you can have a sae and healthyvacation.

Along with taking reasonable precau-

tions, be adventurous and enjoy the localoods, Ruiz advised. Eat things youvenever tried beore. To me, thats an importa

part o the experience o traveling.

World-traveler Kennedy concurs. Enjoyyoursel, she said. Go see the world. Its aadventure!

Prevent

that queasyfeeling


Dont drink the water and watch what you eat.Those reminders are often given to people travel-ing to foreign countries. To help prevent travelersdiarrhea, the Mayo Clinic offers these tips:

Boil it, cook it, peel it or forget it.

Dont buy food from street vendors. Avoid unpasteurized milk and dairy products

including ice cream.

Avoid raw or undercooked meat, sh and shellsh. Steer clear of moist food at room temperature

such as sauces and buffet offerings. Eat foods that are well cooked and served hot. Eat fruits and vegetables that you can peel yourself

such as bananas, oranges and avocados. Stayaway from salads and fruits that cant be peeled,such as berries.

Dont drink the water.

Avoid unsterilized water from a tap, well or stream.If you need to consume local water, boil it for 10minutes.

Avoid ice cubes or fruit juices made with tap water. Beware of sliced fruit that may have been washed

in contaminated water. Dont swim in water that may be contaminated. Keep your mouth closed while showering. Drink canned or bottled drinks in their original

containers as long as you break the seals on thecontainers yourself. Wipe off any can or bottlebefore drinking or pouring.

Use bottled water to brush your teeth. Tie a coloredribbon around the bathroom faucet to remind your-self not to drink or brush your teeth with tap water.

Order hot beverages, such as coffee or tea, andmake sure theyre steaming hot.


7/16


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medical guide

More than 200,000 new cases o breast cancer will

be diagnosed in the United States this year. Surgery is

usually the frst step in the treatment o breast cancer.

Breast conservation or lumpectomy versus mastectomy

(surgical removal o the entire breast) are options that

you and your surgeon will consider when aced with

breast cancer.

Ater the surgery, women who undergo breast con-

servation, or lumpectomy, and who have an early stage

breast cancer, require radiation therapy. Most women

choose radiation because the survival rate or such

treatment is the same as with mastectomy, and it allows

the patient to preserve her breast.Radiation treatments are given to destroy any linger-

ing cancer cells in the breast ollowing surgery. Until

now, radiation could only be given using an external

beamthe whole breast is treated daily or about six to

eight weeks and starts our to six weeks ater surgery.

Radiation is very successul in preventing recurrence

o cancer in the breast, but many women fnd the long

duration o treatment to be burdensome.

There is now an exciting, new option or women

known as brachytherapy, oered right here in Beaumont.

Breast brachytherapy entails placing radiation sources

inside and adjacent to a cancer, or inside an area that

might contain residual cancer ater surgical removal o

the visible tumor, such as ater a lumpectomy.

Once the patient is considered a candidate, and all

surgical margins are negative or microscopic cancer,

a balloon catheter is placed by the trained surgical

oncologist. This is usually done in the comort o the

surgeons ofce with a local anesthetic, about one week

ater surgery.The surgeon confrms good placement o the balloon

catheter and the patient is sent or radiation therapy,

called accelerated partial breast or high-dose

radiation. This treatment is supervised and tailored by

the radiation oncologist and takes only fve days. The

long-term results show no dierence compared to the

traditional whole-breast radiation therapy, which takes

much longer. On the fnal day o treatment, the balloo

careully removed and the patients radiation treatmen

is complete.

This approach can provide greater accuracy and

refnement and preserves healthy tissue with ewer

side eects. Patients give this new radiation therapy

high satisaction scores. The therapy is given on an

outpatient basis, without a hospital stay. Treatments a

twice daily and take about 10-minutes. The treatment

are painless.

I aced with the difcult diagnosis o breast cancer

please ask your surgeon or doctor i you are a candid

or partial breast radiation. You do not have to travethis innovative new treatment, and it will get you back

lie and your survival journey quicker.

Dr. Garrett K. Peel is Chief of the Division of Onco-

logical Surgery at Baptist Beaumont Hospital and BE

Healthy magazines medical adviser. Each edition, he

introduce you to new surgical and medical treatments

available in Beaumont.

New breast cancer radiation therapy is faster, with fewer side effects


8/16


The pitfalls of perfect eatingThe pitfalls of perfect eatingHealth-ood junkies arent

always that healthyB CAThleeN Cole

N

o actory-armed meats ull oantibiotics. No dairy productsladen with bovine-growthhormones. No plastic-coveredmicrowaved meals. No pesticide-sprayed ruits and vegetables.

No artiicial dyes, lavors or sweeteners. Nohydrogenated oils. No preservatives. Nothing butpure, unadulterated ood.

Eating a healthy diet o organ-

ic ruits, vegetables, grains and

meats is something to strive or,

and people who achieve this goal

are to be applauded. They are

not junk-ood junkies. They are

health-ood junkies, and they are

the epitome o health and tness.

Right? No, not always not when

eating healthy ood becomes an

obsession.

Orthorexia nervosa is an uno-

cial eating disorder not recog-

nized by the American Psychiatric

Association, but it is gaining more

attention. (Ortho is Greek or

correct or straight. Rexia is

Greek or appetite or desire.)

Orthorexia is the term used to

describe a persons unhealthy x-

ation with what he or she consid-

ers healthy eating. Its not about

losing weight. Its about ingesting

only the purest o oods nothing

processed, nothing with dyes or

preservatives, nothing the person

considers contaminated even in

the slightest way. Its an obses-

sion that can lead to harmul, and

even deadly, results.

Steven Bratman, a medical

doctor and author o Health

Food Junkies, coined the term

orthorexia in 1997 to describe a

xation on eating proper ood

and maintaining the perect diet.

Orthorexia has some elements o

obsessive-compulsive disorder

and anorexia nervosa an eating

disorder characterized by an

obsessive ear o gaining weight.

Without treatment, people with

orthorexia can become malnour-

ished, and it can also lead to

anorexia or anxiety disorder.

Some researchers speculatethat restrictive diets and or-

thorexic tendencies might be

more common in dietitians and

nutrition students.

Connie Ruiz, a registered di-

etitian and an associate proessor

o nutrition at Lamar University,

believes that the nutrition eld

naturally attracts a dispropor-

tionate number o people who

have an intense interest in diet

and health. But she does not be-

lieve the study o nutrition causes

students to become obsessed

with eating healthy oods.

Some o them have an

unhealthy relationship with ood

and are obsessed about it, she

said. A true eating disorder,

orthorexia included, is a psycho-

logical disorder that can have

multiple, complex causes.

Lindsay Briggs, a model and

a group-tness instructor at

Exygon Health and Fitness in

Beaumont, used to obsess abou

her ood. She has a degree in n

trition and dietetics rom Lama

University, and her obsessive b

havior started when she switch

her major to nutrition ater she

became more health conscious

But she admits that there were

other emotional actors that

prompted her eating problem.

I was completely obsessed,

she said.

Briggs disorder was more a

combination o orthorexia and

anorexia. Although she was no

overweight, she perceived hers

as being at (body dysmorphia)

She was determined to lose

weight, so she wanted to limit

her calorie intake. But those ca

ries had to be healthy calories.

I didnt want to eat anythin

bad, she said. No junk ood.

She would eat all kinds o resh

ruits and vegetables, hummus

and soy chips. (Shed already b

come a vegetarian ater starting

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9/16

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her nutrition studies, so meatswere not an issue.) She weighed

her ood to determine the calo-ries, lled plastic bags with herhealthy snacks and wrote the

calorie counts on the bags.

It consumed a lot o my day,she said o her obsessive eating

habits. I thought tracking mycalories like this was healthy.

She had a ood diary in whichshe logged everything she ate andhow many calories it had. At the

time, she was teaching dance,working out every day and eating

no more than 1,200 calories a day.

I wasnt getting the calories I

needed, she said.

Because she deprived herselnot only o the oods she cravedbut also o the basic amount o

calories she needed, she couldonly keep up the diet or about

a week. Then she would binge.The cycle continued deprive,

binge, deprive, binge.

I didnt recognize I had a

problem, Briggs said. I was de-pressed all the time. Her motherrealized Briggs needed help, andshe agreed to see a therapist. It

took months to change her think-ing about ood.

How do nutrition teach-

ers help students not to obsess

about all the inormation they

are taking in about healthy and

unhealthy oods?

We teach students how to

sort out reliable sources o nutri-

tion inormation, Ruiz said. We

teach them about red ags to

look or in nutrition inormation

they encounter in printed materi-

als and electronic media.The dietitian also avoids the

term junk ood.

A small amount o junk

ood a ood high in calories,

sugar, at, and/or sodium is OK

or people who consume an over-

all healthy diet, she explained.

We would rather talk about a

junk diet as opposed to particu-

larly evil or orbidden oods,

Ruiz said.

Lamar nutrition aculty

members cover the basics o eat-ing disorders in an introductory

nutrition course with subsequent

courses or nutrition and dietet-

ics majors giving more detail.

Sometimes a student comes

to an individual aculty member

with concerns about himsel

or hersel or a riend who may

have an eating disorder, Ruiz

said. Because an eating dis-

order is a mental-health issue

as well as a nutrition issue, we

try to acilitate reerral to the

Lamar Psychology Clinic or to

counselor in the Lamar Studen

Health Center or assessment

and treatment.While she was still in counse

ing, Briggs decided one day to st

depriving hersel o bad ood.

Now I eat anything I want

whenever I want, said Briggs, w

is 57 and 127 pounds. Im it.

She has also gotten her lie

back.

I was trying to be in control,

she said o her eating habit. But i

was in control o me. Today, she

content with her weight and with

what she eats, which is mostlyhealthy ood. But she will eat, in

moderation, chips, cookies and

candy, and she wont beat hersel

or eating them either. I am total

well now, she said. Im happy

with how I look and who I am.

Kids Meals: Forgetforce feeding

Pediatric orthorexia refers to parents forcing extremely healthyeating on their children and totally depriving them of many foods thatwould occasionally be OK in moderation.

If the parents are obsessive about it, they can really mess up thechilds relationship with food, and it can predispose the child to eatingdisorders later, said Connie Ruiz, a registered dietitian and an associ-ate professor of nutrition at Lamar University.

According to Ruiz, the rules for feeding kids a healthy diet are sim-ple. Bring healthy foods into your home. You decide when, where andwhat the child eats. The child decides how much to eat or whether toeat or not. If the child refuses the food, simply take it away and offerthe same or other healthy food at the next meal or snack time.

Also dont make a big deal over occasional unhealthy treats orforce the child to eat his broccoli, she said. Research clearly showsthat trying to force a child to eat a particular food will likely make thechild develop a stronger aversion to it. In addition, withholding particu-lar foods will make those foods more desirable to the child.


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10/16


Back in the SwimLaps in the pool provide a ull-body workout

B Cheryl rose

Swim to ftness

Soberon gradually built up his enduranceand now swims at least three days a week.

What is antastic about swimming is thatyou can do it or the rest o your lie, he said.

As an exercise, swimming provides an excel-

lent cardio workout while simultaneously

oering low-impact resistance training.

Swimming gives you a heart-poundingexercise without a joint-pounding exercise,

said Tony Buagas, a personal trainer andthe program coordinator at Christus Health& Wellness Center. Buagas recommendsreturning or new swimmers work up to 20 to

30 minutes o swimming, as with any cardioexercise, rather than concentrating on the

number o laps or speed.

Eric Laing is a triathlete who teaches his-tory at Port Neches-Groves High School andcoaches the swim team. Laing grew up swim-

ming and surng, so he has always enjoyedthe water.

You get a ull-body workout swimming,

he said. A good runner doesnt work out theupper body much, and cycling is the same.With swimming, you develop muscles with-

out having to go to the gym and use weights.

The one pitall to using swimming as anexclusive exercise is increasing the risk oosteoporosis, Soberon cautioned.

For bone mass, you need to combine

swimming with ree weights. Because o this,swimming by itsel is not the answer, but asa complement, its a great choice, Soberon

said. Its better than running because invari-

ably people have problems with their knees

As you get older, running becomes moredif cult and you need to prepare much morwith stretching to prevent injuries than you

do with swimming.Swimming is a good choice or people w

need a low-impact option, and the watersbuoyancy can ease strain. People rehabbing

rom injuries or surgeries or people who hajoint and arthritis problems, varicose veins

obesity and women during pregnancy cannd the pool a good place to get and stay t

Get more rom a medley

Katie Cole, a swim instructor or ChristuHealth & Wellness Center, grew up on swim

teams and now swims once a week to addvariety to her tness program. Just as swim

ming adds variety to an overall exercise plaso does mixing up the strokes during a swimsession.

Its better to do a variety o strokes so

you use dierent muscle groups and muscleare stretched in dierent ways, Cole said. you were doing weights, you wouldnt do ju

arm curls or an entire workout.

With any exercise, repetition allows thebody to adjust and eventually plateau.

I you swim 10 laps every day, the workout isnt going to work anymore, explained

As a teenager,Dr. SantosSoberon o

BeaumontInternalMedicine &

Geriatric Associates swam onthe pre-Olympic team or hisnative Mexico. Then his lanediverged and he had to makea choice to study medicine orpursue Olympic hopes. Heclimbed out o the pool, toweled

o and walked away. Almost 25years later, he splashed back in.

I love it and Im havingun, he said.

PreventSwimmers EaOne hazard of frequent swimming is anouter ear infection known as swimmersear. Dr. Santos Soberon said the basicprevention method is to change the pH othe ear with a few drops of white vinegarrubbing alcohol after swimming.

staying ft


11/16


When one amily members schedule

changes, it can throw everyone elses sched-

ule into chaos. Things like exercise can all

to the wayside. This summer, when the

kids are out o school, have a plan to keep

your workouts on track. Preparing or the

impending change now will help you eel

more relaxed about it later.

Here are some ways to ensure youll

still get your t on once the summer

months hit:

Find kid-riendly activities: Whether

its a walk through your community, a raceto the neighbors house or a game o tag,

nding an activity you can do with your

kids will help all o you move and stay ac-

tive this summer.

Arrange a workout date: A lot o

parents already arrange play dates or their

kids. Why not try a workout-date? Ask a

riend to watch your children while you

take a class or log some miles on a bike.

It gives the kids someone else to play with

and rees you up or the occasional longer

workout session. You can return the avor

or the riend the ollowing week.

Join a gym: Many local tness a-

cilities have child care or members and

guests to use while they work out. Some

even oer activities or kids to make sure

theyre as active as their parents. Some o-

er youth programs or memberships out-

side child care so kids engage in even more

physical activity.

Move when they move: Kids are al-

ways on the move. I you visit the pool,

jump in and play with them. It may notbe lap swimming, but i you participate in

the play, you may nd yoursel pausing or

breath just the same. Jog or walk some laps

around the playground while they play.

With early planning, you can ensure

that you continue to exercise, stress the

importance o physical activity to your

children and spend some time building a

stronger amily. We need to do our best as

parents to make sure exercise is a positive,

character-building experience.

Heres a plan: Block outtime for summer exercise

John Freeman, CHRISTUS Health &

Wellness Center Fitness Supervisor,

answers your questions

Q.A.

How can I still get my exercise in when kids arehome for the summer?

Megan Schneiter, the aquatics director at La-mar University. You do have to change it up.Try to swim aster, swim longer, try dierent

strokes, use a kickboard or a buoy betweenthe legs, use ns. There are other ways to

swim than the same stroke every time.

Laing recommends dierent drills andsprint intervals to avoid plateauing and tostave o boredom with routine. You can

always work to improve your stroke because

technique is very important i you want toswim ast, he said.

Breathe

An important dierence between swim-

ming and other orms o cardio exercise is theemphasis on breath control.

Some people can run all day long but

they cant swim a lap, Schneiter said, indicat-ing that the lung capacity necessary or thetwo sports is dierent. Laing said that holding

his breath during swimming has helped himin his other sports.

Swimming allows you to get into a breath-

ing rhythm, allows you to calm your breathingand your heart rate. By holding your breathpart o the time, you discover when you are

going all out you dont need to use as muchoxygen, he said.

Soberon said swimming is excellent orimproving lung unction. He tested himsel

beore and ater swimming regularly or veyears and his lung unction increased, theopposite o the normal aging trend. He also

believes the rhythmic nature o stroking andbreathing is very good or relaxation.

The way youre breathing can actually

help you release stress, he said. You eel sogood swimming.

Cole eels the same way.

I youre someone whos been a lietimeswimmer, theres just something about being

in the water. For me, swimming is relaxing.The only sound is the water, theres no back-ground noise, you are just alone in the water. I

come out eeling invigorated.

The Thomas Center Natatorium,Janice Brassard Pool

Residents of the community can purchase monthly

memberships. A three-month membership is $40($30 for BISD employees) and includes access to theweight room and water aerobics classes. Registrationfor swim lessons for adults and children begins inMay with the rst session beginning June 4. Lessonscost $40 ($30 for BISD employees) and are 45minutes. Adults are tested and divided by ability.

Lamar University

The pool is open to faculty, students, staff and alumniwho have a valid LU or LIT ID card. Swim lessonsfor children and adults are open to the community.Registration begins May 21 with classes beginningJune 4. Lessons are in two-week sessions for 45

minutes per session.http://dept.lamar.edu/recsports/LearnToSwim.htm

Christus Health & Wellness Center

Membership required except for swim lessons. Reistration for childrens swim lessons is underway. Aswim lessons are taught on an individual basis. Adlessons are purchased per session or four for $10http://www.christushospital.org/body.cfm?id=762

Beaumont City Pools

Magnolia and Alice Keith outdoor pools are open tthe public with no cost to enter. The pools will opeMay 29. In conjunction with the American Red Croswim lessons are offered for ages 5 and up for $1a session, including eight 30-minute lessons.http://www.beaumontrecreation.com/recreation_aquatics.

Where to Swimand Take Lessons

About 100 people a day use the pool fortness at the Christus Health & WellnessCenter, according to Tony Buagas, the centersprogram coordinator. The center has a Mastersswim club for adults.We have incentives to keep people moti-vated, he said. Members can keep a recordof their laps in a log book toward a prize givenout each quarter. A recent example was aT-shirt for those who logged 25 miles withinthree months.

Adult Swim


12/16


You werent ar rom right.

Chia seeds are one o the

trendiest super oods on the mar-

ket right now.

You no longer smear them on

clay orms and wait or hair tosprout. Instead, you smear them

on your PB&J, toss them into

smoothies or salads, or even eat

them right o the spoon. Chia

(and ax) seeds, according to

Debra Hammond, who works

at Basic Foods in Beaumont

(www.basicoodsmarket.com),

are high in protein, ber and

omega-3 atty acids. They also

expand in liquid, so they aid in

weight loss by keeping you eel-

ing uller, longer.

Bet you never imagined that

one day someone would be tell-

ing you to chow down on chia

instead o giving it as part o on

o historys cheesiest albeit

beloved Christmas presents,

right? But chia isnt the only

surprise dietary miracle workerto come down the pike. There a

other things you should be eatior optimal health that you mig

not have imagined.

Hammonds list includes:

Ginger and turmeric

Both demonstrate anti-

inammatory and antioxidant

properties.

The American diet is very

acidic, which causes [so many]

health problems, she said. W

need to eat more alkaline oodsas they help reduce inammati

in the body and prevent disease

I youre over the age o 30, you probablyowned a Chia Pet at some point. Back inthe day, you probably thought o thoseseeds as some sort o magical lie orce.Ater all, they were able to grow grasson a clay igure shaped like a lamb or a

rog or even Mr. T.

Americas avorit(and cheesiest) holiday giis now a trendy super oo

B MArGAreT BATTIsTellI GArDN

good eating

Ch... Ch... ChiaCh... Ch... Chia


13/16

Blue-green algaes

Such as spirulina and chlo-rella.

These are as close as youll

get to perect oods, she ex-plained. As a matter o act you

could live on them. Spirulina hasbeen used since ancient times; itis higher in protein by the gram

than meat is. Its high in omegaatty acids and very high in ber,and B vitamins. Chlorella is also

high in omega atty acids, Bvitamins and protein, but its alsoknown or its detoxing ability.

Carolyn Zeltner, owner o

happyhomosapien.com, is acertied health coach who helps

to support clients around thecountry, including the Beaumontarea, who are trying to make

dietary and liestyle changes toimprove their health. Her list osuper oods includes:

Parsley

Parsley is a

widely used herband garnish, but

ew people areaware that itsis an incredibly

powerul source o Vitamin A,Vitamin C, Vitamin K, olic acidand iron, among many other

vitamins and minerals, she said.Its high in antioxidants and is aneective anti-inammatory ood.

It cleanses the liver, reshens thebreathe, combats the commoncold, supports cardiovascular

health, helps with bladder andurinary tract inections, aids indigestion and eases arthritis.

Dont use parsley only todecorate your dishes, Zeltner o-ered. Cook it in omelets, soups,

sauces, pasta and meatballs. Use

it to make pesto and add gener-ously to your salads.

Raw cacao

This wonder ood is a richsupply o antioxidants and moodboosting-chemicals. Zeltner ex-

plained that many o the benets

o the cocoa bean are destroyedin the heating and processing, so

purchase your cocoa raw to reapthe healthul benets.

Raw cacao (cocoa) powder

can be added to a smoothie in ablender, along with rozen andresh ruits, nut butters, and

milk -- cow, almond, coconutor soy, she said. It also makesa delightul warmed chocolate

milk. As long as you keep thetemperature below 112, the liveenzymes will not be destroyed.

Raw honey

Honey is another antioxidant-rich ood when eaten raw. Its anexcellent natural antiungal and

antibiotic powerhouse, Zeltnersaid, adding that it can be eaten tocombat colds, or applied topically

to wounds to help them heal.Honey can be used in place o

white table sugar, too. To keep itraw, use it in hot tea or smoothies,or simply eat it by the spoonul.

Raw honey can also help

ght seasonal allergies, i pur-

chased locally, she said. Honeycontains small amounts o nectar

and pollen, and can act as a natu-ral vaccine to build up exposureto local plants.

It can also be used as abeauty supply, she added. Mydaughter washes her ace with

it, and uses it as a acial maskseveral times a week. It greatlyreduced her scarring rom acne,

and it moisturizes her skin.

Himalayan and

Celtic sea saltsWhite table salt is extremely

bad or your health and is devoido any sea minerals that werepresent beore processing, Zelt-

ner cautioned.

Himalayan and Celtic seasalts have all o the miner-als o the sea still intact, she

explained. The light gray orpink color is an indicator o the

natural minerals. (These) saltsare naturally alkalizing unlikwhite salt, which is acid-ormin

and dangerous to consume.

Coconut oil

Coconut oil is a rich sourceo lauric acid a medium-chaiatty acid that exhibits antiviral

antimicrobial and antiungalproperties. Its one o the health

est sources o saturated ats,which are needed or virtuallyevery system and organ o the

body, Zeltner explained.

In recent decades, saturateats have been misrepresentedas a ood bad or cardiovascular

health. In recent years, this no-tion has been challenged, and iis now understood that ats are

needed or optimal health, shesaid. The benets o coconut

oil are too long to be listed hereand include balancing hormonstrengthening the immune

system, raising good cholestero

levels (HDL), healing digestioncombating dementia, healing

inammation and improvingnutrient absorption.

Coconut oil is also an excellent oil to cook with, as it can

maintain higher temperatureswithout hitting its smoke point

(the point where compoundsbreak down and become dangeous to our health), she added.

Use coconut oil generously inall o your cooking and baking.

You can also add it to smoothiecooked oatmeal, or hot chocolajust to reap the benets. Whenused topically, coconut oil is a

wonderul moisturizer and hasbeen known to heal eczema.


To get you started on the road to exploring these secret super foods,heres a recipe for a quick and easy chia pudding. The texture is alittle odd at rst, but you will get used to it. And the heath benets ofchia seeds far outweigh the weird factor of this quick and nutritioussnack.In a bowl, combine two cups almond or coconut milk with 2/3 cupchia seeds and a small amount of alcohol-free vanilla extract. Refrig-erate for 20 to 30 minutes, stirring the mixture every ve minutes orso, to create a texture similar to tapioca pudding. Once set, drizzle witha teaspoon of raw honey and serve as is or topped with fresh fruit.

Vanilla Chia Pudding


14/16


Stayin theGameA proactive approach to healthcan mean extra innings or menB Cheryl rose

Men are 24 percent less likelythan women to have visiteda doctor in the past year,according to the Agency orHealthcare Research andQuality. Why is hal the

population reluctant about identiying potentialissues that could shorten their lie spans orreduce their quality o lie?

We all might have theories on

this, but there isnt any recentresearch to give us denitiveanswers, according to Dr. George

Groves, a psychiatrist and medicaldirector o Baptist Beaumont Hos-

pitals Behavioral Health Center.

From what Ive seen, men

tend to go to the doctor whenreally sick or hurting, he said. A

lot o things that could be targetsor preventive medicine elevated

lipids, headaches, difculty uri-nating they dont consider to be

a problem or they ignore it. Theyhave an i it aint broke, dont xit attitude. They dont want to

be perceived as weak or whiners.Instead, they may get their hyper-

tension diagnosed because theywent in or a sprained ankle.

Dr. Bodo Brauer o FolsomMedical Group believes a cultural

machismo is oten to blame ormen ailing to take preventivehealth measures. However, he

also sees awareness increasing

among men.My main message would

be know your numbers blood

sugar, PSA, blood pressure, BMI,

Brauer said. I they are normal,

Ill say, See you next year. One

thing I really hate is damage con-

trol. I really stress prevention.

How inormed are you on

mens health topics? Take our quiz

to test your knowledge.

A man with a total cholesterol o

under 200 is not at risk or heart

disease. True or False?

False. Cardiologist Steven

Sooudi o Advanced Cardiovascu-

lar Specialists said that the driving

orce in heart disease is cholesterol.

Other actors such as tobacco

use, genetics, age might ac-

celerate risk, but cholesterol is

what actually clogs the arteries.

Although a total o under 200 is

desirable, men also need to under-

stand the ratio o good (HDL) to

bad (LDL) cholesterol.Just because your cholesterol

is normal, that does not mean its

optimal, he said. Many men will

need to have better than normal

results because o amily history

or other risk actors.

For these men, Sooudi recom-

mends advanced lipid testing, a

screening that provides additional

inormation about the cholesterol

particles.

The strongest predictor o heart

disease in men is high blood pres-

sure. True or False?

True. Sooudi said that the aver-

age lie expectancy in countries

around the world lines up perectly

with the average blood pressures

o citizens rom those countries.

Cultures where people live longer

usually have healthier body

weight, diet and exercise as part o

their liestyles, and thus, they also

have better blood pressures.

Elevated blood pressure putsunnecessary wear and tear on

the circulatory system, which

can lead to kidney ailure, strok

and heart ailure. Hypertension

accelerates hardening o the art

ies. Starting at age 18, you shou

have your blood pressure check

at least every two years.

Feeling tired and thirsty and hav

a constant urge to urinate are sig

o diabetes. True or False?

True. Diabetes is on the rise

and is directly linked to obesity,

Folsom Medical Groups Brauer

said. Diabetes is a dangerous

disease in itsel, but it can also i

crease the risks o other problem

such as cardiovascular disease.

The risk o Type 2 diabetes can

be greatly reduced by healthy

liestyles, he said. A desirable a

ing blood sugar is less than 100

milligrams per deciliter.

medical advice


15/16


crossfB M M

Across

1 Exercise machine

7 Pharmacists milk

10 Well known che

11 The I thing

12 Type o ruit, goes with

13 across

13 See 12 across14 Respiratory organ

16 Flare up

17 Tooth covering

19 Excellent

20 Bread served with korma

21 Internet address type

22 Compass direction

23 ____-pedi

25 Fruits with pink pulp

27 Morning moisture

28 Medical specialty, orshort

29 Osteoporosis

31 A liestyle ____ (modif-

cation)

33 Edible, shelled marine

creatures

35 Like a bug in a rug

36 Greek salad ingredient

Down

1 Stress

2 Relating to external

conditions

3 Ache (2 words)

4 Important mineral

supplement

5 The L o XXL6 Grazing spot

7 Bean vegetable

8 Mature graceully

9 Most expensive

15 Ideal situation

18 Not containing chemica

22 Balanced

24 Bowl over

26 Strict eater o ruits and

nuts and grains27 Complete

29 Fiber health ood

30 Plum variety

31 Emeril Lagasse, or

example

32 Breakast protein

34 Compass direction

35 Semiannual, or short

Suicide is the seventh-leading

cause o death o men in America.

True or False?

True. According to the Cen-

ters or Disease Control (CDC),intentional sel-harm ranks above

inuenza, pneumonia, kidneydisease and Alzheimers diseasein the top 10 causes o death in

men. Groves said statistics prove

that men are more likely to act ona suicidal impulse using a lethal

method. Men are less likely toadmit to symptoms o depressionor seek help, he said. There are

several indicators o depression,but one key symptom in men isno longer doing things they used

to enjoy because they seem to betoo much trouble, Groves said.

I your BMI (body mass index) is

within normal range, the size o

your love handles is irrelevant. True

or False?

False. Sooudi said thatabdominal at, as measured by

waist circumerence, is a betterpredictor o risk or heart diseasethan BMI.

A digital rectal exam (DRE) uses

high-defnition imaging to check

or prostate cancer. True or False?

False. A DRE is a physicalexamination o the pelvic area by

a doctor.

O course there is a reluc-

tance, Brauer said. I try to

make jokes and remind my malepatients that I have to have this

done too.

Prostate cancer is the mostcommon occurring cancer in menand the second-most atal, accord-

ing to the CDC. In addition to theDRE, ater age 50, a blood sampleto screen or prostate-specic

antigen proteins (PSA) to test orcancer is recommended.

Having a colonoscopy reduces

the risk o colorectal cancer by 77

percent. True or False?True. Brauer said colonos-

copies save lives by nding andremoving polyps early. Generally,there arent any symptoms until

the cancer spreads, at whichpoint it is too late or preventiveintervention.

We start screening at age 50,Brauer said. I youre worried

about the procedure, dont be.They give you some la-la juice and

you dont remember anything.Drinking the salty-soapy cleanserthe night beore is the worst part.

Its uncomortable, but you cansurvive it and its got to be done.

Type A personalities are more

likely to die o a heart attack. True

or False?

False. According to Sooudi,

people in stressul and high per-ormance jobs tend to be proactive

people who, i they experience acardiac event, will ollow throughwith the doctors advice to take

their medicine, lose weight ormake other liestyle changes andthereby avoid another event. In

contrast, people with anger anddepression are at a much higherrisk o having another event, he

said. Chronic worrying and eel-ings o helplessness are exampleso negative stress. The bad stress

is not outside ourselves, but aninternal event about how we

interpret our circumstances.

The majority o melanomas (the

most dangerous orm o skincancer) are discovered by doctors.

True or False?

False. The majority o irregular

moles are rst noticed by menthemselves or spouses/ partners.However, men requently delay

seeking a doctors exam.

The guys on the shing boat,they dont care about sunscreen,it doesnt go with the macho,

Brauer said. Then all o a sudden whoa! Especially people with

outside jobs, wear a hat and wearsunscreen.

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10 11

12 13

14 15

16 17 18

19

20 21 22

23 24 25 26

27 28

29 30 31

32

33 34 35

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Mens Health Week June 11-17


16/16

www.christushospital.org

Thanks For Making Us Your Choice.

You expect a healthcare provider to deliver

excellence. And for the last eight years, you have

rewarded our excellent Associates, Physicia ns

and Volunteers at CHRISTUS Hospital

St. Elizabeth with your continued trust, as well

as your choice as Most Preferred Hospital in

Beaumont/Port Arthur.

We are grateful to be recognized by you,

our patients, and the National Research

Corporation, in this national Healthcare

Market Study Guide. For eight years in a row,

your commendation has helped us continue to

strive to deliver a higher standard of healthcare

that is unmatched in the region.

Its our honor to be your healthcare partner and your choice.

Documents

May / June BE Healthy