ForYourHealth_Winter08

How Did This Man Lose 100 Pounds?

10 Most Important Things You Can Do to Live Longer

MARTIN MEMORIAL’S WELLNESS MAGAZINE

FORYour Health

WINTER 2008

10 Healthy Lifestyle Changes = Long-Term Success

Guitard, a fi eld service technician for Martin Memorial’s Information Services Department, was moving computer equipment when he felt an unusual and

uncomfortable tightness over his heart.“I was admitted to the medical center,

and my doctor told me that I had recently endured a silent heart attack,

and the chest pain was an aftereff ect,” says Guitard, age 58. “I decided that I never wanted to return to Room 511 again, so I began researching ways to improve my overall health and reverse the eff ects of heart disease.”

FAST-FOOD FAN GOES VEGETARIAN� e prime culprit of Guitard’s poor health was a diet laden with fast food and a lifetime of unhealthy nutritional choices. By following his doctor’s orders, taking his prescribed medications, converting to a vegetarian diet, and monitoring portion sizes, he lost more than 100 pounds in a year and saw a dramatic improvement in his blood pressure and cholesterol levels.

“� e results were unbelievable—I had tried a number of diets and couldn’t break 220 to 225 pounds,” says Guitard. “I learned the benefi ts of a low-sodium diet with minimal animal products: weight loss, lower blood pressure and cholesterol, and more.”

A HEALTHIER HEART Nearly three years after his hospitaliza-tion, Guitard has kept the weight off , reduced his medication intake, and improved his heart health. He incorpo-rates brisk walking into his daily routine and checks his blood pressure and choles-terol regularly.

“While I was in the hospital, I realized that I was lucky,” says Guitard. “My old eating habits were suicidal. By changing my diet, I’ve probably added 10 to 15 years to my life span. My success, com-bined with the desire to remain healthy, is a huge motivator to stay on track.”

“My old eating habits were suicidal. By changing my diet, I’ve probably added 10 to 15 years to my life span.” —Marc Guitard, Martin Memorial

Information Services technician

Marc Guitard implemented a number of positive lifestyle changes as a result of a serious health scare. Throughout this issue, you’ll discover 10 lifestyle changes that may lead to a longer, healthier life. Each of these changes is achievable, and Martin Memorial provides the education, tools, guidance, and support to make it happen. To learn how Martin Memorial services and programs can help you achieve these top 10 goals, visit www.mmhs.com.

Most important things you can do to live longer

2 For Your Health Winter 2008 www.mmhs.com

SHED POUNDS WITH A HEALTHY LIFE 5Find out how Martin Memorial’s Healthy LIFE Weight Management Program can helpyou, and hear one man’s success story.

STOP SMOKING: CALLING IT QUITS 6Hobe Sound resident Jay Pizello showsthat even after a decade of trying to kick the habit, it wasn’t too late to quit for good.

WALKING WORKS FOR EVERYONE 10Get tips on where to walk, what to wear, and how to get into walking for fitness. All it requires is a pair of sneakers!

BEAT STRESS FOR BETTER HEALTH 14Stress isn’t just in your head. It affectsyour entire body. We have some tips—and a workshop—to help you de-stress.

For Your Health, a publication of the Marketing Communications Department of Martin Memorial Health Systems, is designed to help you and your family make informed healthcare decisions. You can also find answers to your health-related questions by visiting our Web site at www.mmhs.com. If you have further questions or comments, please contact Kelly Beard at (772) 223-5945, ext. 4364, or e-mail [email protected].

Directing Editor: Lisa McCluskeyEditor: Kelly BeardFeatured Writers: Kelly Beard, Scott Samples, Arthur M. “Rusty” Brink Jr.Art Direction: Laurie VanNamePhotography: Steven Martine, Bob Leathers

Martin Memorial Health Systems is a not-for-profit, community-based healthcare organiza tion. It offers a continuum of care, including preventive, primary, and acute hospital care, as well as cancer care and wellness and rehabilitation services. Its 3,000 Associates and more than 375 affiliated physicians operate in 12 different locations serving Martin and St. Lucie counties.

Cover: Marc Guitard, a field service technician at Martin Memorial, turned his health around and lost 100 pounds after suffering a heart attack.

A s a cardiologist, Joseph S. Gage, M.D., F.A.C.C., works with his patients to treat and prevent heart disease. When

he’s not seeing patients, he’s racing to improve his own cardiovascular health.

An avid runner, Dr. Gage leads by example, teaching patients how to pre-vent heart problems by day and training for marathons, half-marathons, and 5K races during his free time. His patients track his times and call his offi ce for race results, inspired by his motivation to remain active and healthy.

“Running motivates me personally to maintain good health,” says Dr. Gage. “I encourage my patients to set goals to maintain their physical fi tness. When they go to the trouble to maintain their activity level, everything else seems to fall into place.”

As a practitioner of preventive measures, Dr. Gage uses two types of prevention methods to help patients stave off cardiovascular disease. Primary prevention involves educating patients on ways to control and reduce the risk for cardiovascular problems before they happen. Secondary prevention involves

patients who have already encountered signs of cardiovascular problems. � ese patients are usually highly motivated to improve their health because they’ve begun to experience the negative eff ects.

Dr. Gage adds that cardiovascular disease is a lifestyle disease, and lifestyle changes are often needed to improve cardiovascular health. Diet, activity level, stress, and heredity are all major elements that contribute to heart health.

He recommends that patients reduce the amount of animal products in their diet because of the fat content. He sug-gests starting meals with a salad and eat-ing lean meats such as chicken and fi sh instead of red meat, sausage, and bacon.

Dr. Gage also advises his patients to increase their activity level, whether it’s through walking, running, or another form of exercise they enjoy. One of the best benefi ts is blood pressure reduction.

� e typical adult lifestyle is demand-ing, and it’s easy to put health concerns last. Yet Dr. Gage manages to make time for exercise—and his patients are glad.

“My patients want me to stay healthy because they want to reciprocate the concern I show for them,” he says.

From the FloorMartin Memorial has more than 3,000 Associates working in a variety of areas, and every one of them is important to providing care to patients. In every issue, we bring you their perspective on health care “from the � oor.”

CONTENTS

An avid runner, cardiologist Joseph Gage, M.D., leads his

patients by example.

www.mmhs.com Winter 2008 For Your Health 3

1

M illions of Americans struggle with their weight. Tempted with bountiful entrées and

snacks loaded with empty calories, it’s hard to escape the inevitable weight gain.

One way to control your weight is to eat smaller portions. But it’s still important to make sure you get the right amount of nutrients from each meal. Learning what counts as one serving from each major food group can help you make healthy choices. Martin Memorial’s clinical outpatient dietitian, Sally Hastings, M.S., R.D., L.D./N., weighs in on what you can do to control your portions, whether dining at home or a restaurant.

MAKE CALORIES COUNTWomen and some older adults gener-ally need about 1,600 calories a day. Most men require about 2,200 calories a day. For well-rounded meals, try to

eat the following number of servings from each food group every day: ● 5 ounces of grains for women,

7 ounces for men● 2 cups of vegetables for women,

3 cups for men ● 1½ cups of fruit for women,

2 cups for men● 3 cups of dairy for both women

and men ● 5 ounces of meat for women,

6 ounces for men

Visual clues can help you measure portions. For example, one serving of meat (3 ounces) is about the size of a deck of cards. One serving of grains (1 ounce) is equal to one slice of 80-calorie, 100 percent whole wheat bread; or a half-cup of cooked oats, brown rice, or whole wheat pasta.

DINING OUT—SMART� ese days, many restaurants dish up way more food than a diner needs in

one sitting. To keep from overeating, split an entrée with a friend. Or ask for a take-out container when the meal arrives. Take half of the meal home to eat as leftovers for another day.

You’ll be eating even smarter if you follow these suggestions:● Choose with care. Order health-

ier meats, such as fi sh or skinless chicken. Choose whole-grain bread and pasta. Avoid creamy and cheese sauces.

● Pay attention to preparation. Look for broiled, grilled, baked, steamed, or roasted foods. Stay away from anything that is fried, sautéed, or crispy.

● Beware of drinks and desserts. Shun sweet drinks, such as regular soda, blended cocktails, or specialty coff ee. Opt instead for water, diet or club soda, or nonfat milk. If your original goal is to have dessert, then order a smaller entrée. Share your dessert or choose fresh fruit or sorbet.

● Eat slowly and savor each bite. Give your brain time to notice when your stomach starts to become full (about 20 minutes). When it does, stop eating.

Lose weight

Choose to Lose: Serving Size–Savvy

Get Help on Your Helpings To learn more about healthy portions and choices, call the Martin Memorial Center for Health and Healing at (772) 223-4916or visit www.mmhs.com and click on “Services and Locations,” then “Center for Health and Healing.” A variety of group and private weight management and nutrition counseling services are available to help you reach your goal.


Rob Kammel was exercising diligently at the Martin Memorial Palm City Health and Fitness Center, and with

the help of certifi ed personal trainer Nicci Olson, he was getting stronger. But he wasn’t shedding pounds at the rate he had hoped.

� at’s when Olson recommended Martin Memorial’s Healthy LIFE Weight Management Program to facilitate his weight-loss goals. Healthy LIFE is an acronym for Living In a Fit Environment, and the program emphasizes that weight loss involves lifestyle changes.

A WHOLE-PERSON APPROACH “� e Healthy LIFE program is a whole-person approach to healthy lifestyles,” says Lani Kee, M.S., manager of the Martin Memorial Center for Health and Healing. “� roughout the program, we address the fi ve areas that can trigger weight gain and weight loss: physical, emotional, intel-lectual, social, and resilience (well-being).”

Kammel began attending sessions and quickly learned the importance of eating healthfully. “I realized that one year ago, I ate enough at one meal to surpass my daily calorie allotment,” says Kammel, age 48. “� e program opened my eyes to calorie counting and portion control. What I thought was a reasonable portion was actually three times the size of an appropriate portion.”

OPTIONS FOR A HEALTHY LIFEHealthy LIFE is available as a 12-week group program or an individual pro-gram in 12-, 26-, or 52-week sessions. Kammel enrolled in the individual program and found the support and communication system to be extremely benefi cial.

“In addition to attending the meetings and monthly support groups, I received encouragement from the program leaders, dietitian Sally Hastings and manager Lani Kee, via e-mail and telephone,” says Kammel. “� ey were always available. I could e-mail questions and concerns. When my weight loss plateaued, they helped me get over that hurdle, and I dropped 6 pounds in the next week-and-a-half. � e personal support and feedback really inspired me to keep going.”

Kammel has lost more than 40 pounds with the help of the 26-week program.

“I’ve learned how to eat, what to eat, and how much to eat,” says Kammel. “If I’m going to have a piece of pie, I’ll skip something else in the day to make up for it.”

Having Weight-Loss Woes?We can help! To learn more about Martin Memorial’s Healthy LIFE Weight Manage-ment Program, contact the center for health and healing at (772) 223-4916 or visit www.mmhs.com and click on “Services and Locations,” then “Center for Health and Healing.”

Shed Pounds with a Healthy LIFE

Rob Kammel has lost morethan 40 pounds with the help of the Healthy LIFE program.


Over the course of 10 years, Hobe Sound resident Jay Pizello tried several methods to stop smoking—prescription medica-

tion, gum, patches, acupuncture, and quitting cold turkey—without long-term success.

“I was having a tough time keeping up with my kids,” says Pizello, age 47. “I was having chest pains and shortness of breath. My doc-tor told me my heart was fi ne, but I needed to quit smoking.”

LIVING TOBACCO FREEPizello read about Martin Memorial Center for Health and Healing’s Living Tobacco Free smoking-cessation program in a past edi-tion of For Your Health and decided to give it a try. � e eight-week course is designed to help participants not only quit smoking, but also address lifelong healthy behaviors. � e program began in January 2007.

Living Tobacco Free utilizes Chantix, the latest prescription smoking-cessation drug, which is a non-nicotine treatment. � e com-bination of medication, classroom education, and support has produced successful results—participants who stay smoke-free for good. In 2007, 193 people participated in the program and 75 percent stopped smoking during the program. � ree months later, they were still smoke-free.

“Studies have shown that this method of quitting has better outcomes than nicotine-replacement products, and our success rate is proof that even if a person has tried all other methods of quitting without success, this class can help,” says Lani Kee, M.S., manager of the center for health and healing.

ANOTHER SUCCESS STORYPizello had tried Chantix in the past, but the classroom education and support system

made a key diff erence. “Going to the class and talking with others who were trying to quit helped tremendously,” he says. “I looked for-ward to attending class and telling everyone my success story—it was a huge incentive.”

Pizello has been smoke-free for more than four months and no longer needs Chantix. “I still get the urge, but now I can overcome it with the help of the group,” he says.

Jay Pizello says he hada hard time keeping up with his kids before he quit smoking more than four months ago.

Start Living Tobacco Free TodaySign up for our eight-week Living Tobacco Free program, which will help you kick the habit and learn lifelong healthy behaviors. Call (772) 223-4916or visit www.mmhs.com for more information.

Calling It QuitsA Combination of Methods Brings Success

2 Stop smoking


Jennie Strobeck has one goal for the next year: stay alive.

In mid-October, Strobeck, a 43-year-old Port St. Lucie resident,

was diagnosed with stage IV lung cancer and a brain tumor.

“I’m fi ghting for a year,” says the mother of four. “I think I can get a year. � e doctors said, ‘Let’s fi ght,’ so I’m fi ghting.”

For patients with lung cancer, those kinds of realities happen all too fre-quently. Lung cancer is the leading cause of cancer-related death for both men and women in the U.S. According to the American Cancer Society, an estimated 160,390 deaths and 218,890 new diag-noses were estimated for 2007.

� at’s why Martin Memorial created the lung cancer navigator program at the Robert and Carol Weissman Cancer Center.

HOW IT WORKS� e program is overseen by Lindsay Mattino, R.N., and Paulette Craft, a clinical oncology social worker. Together, they provide access to numer-ous resources for patients diagnosed with lung cancer. � at can include anything from fi nancial assistance to enrollment in available cancer trials to help for coping with their diagnosis one on one or through support groups.

Patients are often referred through a physician but can contact the naviga-tor team directly. � ey will receive an assessment of their condition, determine what their needs are, and work with the navigator team to create a plan to help

them through the treatment process. “� is is a mission for me,” Mattino

says. “I’m helping a population that really needs help.”

� e lung cancer program is being modeled after Martin Memorial’s breast health navigator program, which began in 2005 and has proven invaluable to numerous breast cancer patients.

A DIFFERENT CHALLENGEOne diff erence between the lung cancer and breast health programs is the num-ber of resources available for lung cancer compared to breast cancer, Mattino says. Awareness, fund-raising for research, and community support are often much higher for breast cancer than lung cancer. Part of that may be a result of social stigma; because 80 percent of lung can-cers are caused by smoking, some view it as a self-infl icted disease.

At the same time, there is no common screening tool for lung cancer (such as mammograms for breast cancer or colo-noscopies for colon cancer) that can help detect the disease in earlier stages when it might be more treatable. Often, lung cancers aren’t discovered until they are stage III or IV tumors and have spread to other locations. “It’s a big challenge because there can be a stigma attached to lung cancer and because there are fewer resources and minimal awareness,” Mattino says. “We want to help people fi nd ways to fi ght this disease. Nobody deserves to have cancer.”

Join Our Navigator ProgramTo � nd out more about the lung cancer navigator program at the Robert and Carol Weissman Cancer Center, call(772) 223-5945, ext. 1669.

Lung Cancer Navigator Resources for the Fight

Lindsay Mattino, R.N., helps provide access to many resources for patients with lung cancer.


M aking a gift to Martin Memorial is good for your health in more ways than one. You’re probably familiar with the good feeling that comes with giving a gift that will help others. You might even

know that your support of the hospital helps fund lifesaving pro-grams and medical technologies that aff ect thousands of families in our community—including your own.

But did you know that philanthropy can actually have a healthy eff ect on your fi nances?

Charitable gift annuities are one of the oldest and most often used forms of charitable giving. � ey are simple and cost-eff ective and can be reassuring in times of economic uncertainty.

HOW DO ANNUITIES WORK?In exchange for a minimum gift of $10,000, you can receive a stream of income (annuity) for the rest of your life. A large per-centage of the income you receive every year is free from income taxation, and the assets you use to fund the annuity are removed from your taxable estate, which could mean reduced estate tax liability for you. In addition, you receive a very generous income tax charitable deduction, helping reduce your current year tax liability. Your gift is irrevocable.

� e Martin Memorial Foundation accepts gifts of stock or cash to establish a gift annuity. A gift annuity is a simple two-page contract between the donor and foundation, and there are no fees to set up an annuity. An annuity can be set up to benefi t another person besides the donor. � e foundation follows the annuity rates published by the American Council on Gift Annuities, and our program has received formal approval from the state of Florida.

CHARITABLE GIFT ANNUITIES GUIDELINESDiscuss the following guidelines with your fi nancial planner:● Minimum gift of $10,000● Minimum age of 55● Maximum of two life benefi ciaries

EXAMPLES FOR A MINIMUM GIFT OF $10,000

Donors have made gifts to Martin Memorial totaling $50 million

since 1994. Philanthropy helps provide our community with access

to state-of-the-art healthcare programs and equipment.

GIFTS TO MARTIN MEMORIAL HAVE FUNDED ALL THESE

IMPORTANT PROJECTS AND PURCHASES:● Frances Langford Heart Center ● Robert and Carol Weissman Cancer Center● PACS (making all imaging digital)

● 64-slice CT scan● PET/CT scan● Two new cardiac catheterization labs ● Intensity-modulated radiation treatment

Make a Gift and Feel GoodYou can make a di� erence in the health of our community. Call Arthur M. “Rusty” Brink Jr. of the Martin Memorial Foundation at (772) 223-5635 or e-mail rbrink@mmhs-� a.org.

Your age 75 80 85

Your return annually $710 (7.1%) $800 (8.0%) $950 (9.5%)

Tax-free amount $419 $511 $666

Your deduction $4,808 $5,193 $5,474

FAST FACTS ON LIFESAVING GIFTS

Philanthropy MattersBoost Your Health and Your Finances

3 Be charitable

Arthur M. “Rusty” Brink Jr., vice president and chief philanthropic officer, Martin Memorial Foundation


City Lights Shine at 2008 Chrysanthemum Ball

Nearly 500 patrons danced on rooftops around the world while raising more than $1.1 million for Martin Memorial at the 13th Annual Chrysanthemum Ball on Nov. 3. Hosted at the Stuart Jet Center, the gala’s theme was “City Nights, City Lights.” Guests

were transported to famous skylines via 360-degree projection, which trans-formed the airplane hangar into a candlelit rooftop supper club.

Mum Ball Chair Linda Evans and Vice-Chair Bonnie Johnston led a com-mittee of volunteers to raise funds to renovate a cardiac catheterization lab at Martin Memorial’s Frances Langford Heart Center. � is is the second new lab funded by the Mum Ball, which has contributed more than $6 million in the past fi ve years for new equipment to save lives in our community. � anks to the many sponsors who gave from $1,500 to $50,000, the Chrysanthemum Ball’s city lights help bring big-city health care to the Treasure Coast.

The Mum Ball has contributed more than $6 million in the past five years for new equipment to

save lives in our community.

Mike Evans, Mum Ball Chair Linda Evans, Vice-Chair Bonnie Johnston, and Barry Johnston

Sam and Shirley Zemsky

Mike Earley, Gail and Dr. Emmet Kenney, Advantage Care Imagination Sponsor

John and Amy Pierson, Toyota of Stuart Dinner Sponsor

Elaine and Howard Cook


Fit people may think walking is too easy to keep them in shape. Overweight people may wonder whether they really can become trim by walking. Older people and those with medical conditions such as osteoporosis or

heart disease may wonder whether walking is safe.“Walking is for everyone and is one of the easiest ways to

increase cardiovascular fi tness, stay in or get into shape, and shave off excess weight,” says Jane Reynolds, certifi ed personal trainer, A.F.A.A., A.C.S.M., and health and fi tness leader at Martin Memorial Hospital South Health and Fitness Center. “Walking for 30 minutes four or more times a week will reap a number of benefi ts such as lower blood glucose levels in people with diabetes, improved circulation, and an improved sense of well-being. Best of all, it requires only a pair of sneakers.”

HOW TO GET STARTEDIt’s a good idea to get your doctor’s approval before you start to walk. Once you’re ready to go, keep the following in mind:● Choose a safe place to walk, or take advantage of the tread-

mills at Martin Memorial Health and Fitness Centers.● If walking outdoors, wear clothes that are right for the

weather. When it’s warm, cotton clothes help keep you cool by absorbing sweat and allowing it to evaporate. During cooler weather, layering your clothing will keep the chill away. As you warm up, take off some layers.

● Stretch after your walk, while your muscles are warm, to prevent stiff ness and increase fl exibility.

● Wear walking shoes with thick fl exible soles.● To avoid stiff or sore muscles or joints, start slowly with a

short walk of 10 minutes or so. Over several weeks, begin walking faster, farther, and for longer periods of time.

● Begin your walk by warming up to increase your heart rate. Do this by walking at a normal pace for fi ve minutes. After you’ve warmed up, walk briskly for 30 to 60 min-utes. When your brisk walk is done, cool down by walking slowly for fi ve minutes.

STICK WITH ITTry to walk at least three days a week. If it’s diffi cult for you to get your walk in all at one time, consider walking for 20 minutes in the morning, 20 at lunch, and 20 after dinner. Studies show that several short walking sessions that total 60 minutes are as benefi cial as one longer 60-minute session. According to the American Heart Association, even three 10-minute bouts of walking at a moderate pace may be benefi cial.

Need Help Getting Started? Enlist a Martin Memorial Health and Fitness Center certi� ed personal trainer. Call the Hobe Sound health and � tness center at (772) 223-4927 or log on to www.mmhs.com and click on “Services and Locations,” then “Fitness Centers” to � nd a location near you.

4 Improve physical � tness

Walking Works for Everyone

Certified personal trainer Jane Reynolds works with members of the Martin Memorial Hospital South Health and Fitness Center.


● ●

Banana Yogurt Shake SERVES 4Try this delicious, potassium-rich shake after your workout.

INGREDIENTS1½ cups nonfat milk4 small bananas, peeled1 cup low-fat plain yogurt1 tsp. vanilla½ tsp. cinnamon1∕8 tsp. nutmeg1 cup ice cubes

DIRECTIONS● Combine all ingredients except ice cubes

in blender or food processor. Process until thick and creamy.

● With motor running, add ice cubes; pro-cess until smooth.

● Pour into tall glasses to serve.

PER SERVING (4 ounces)Calories 160Total fat 2 gSaturated fat 1 gCholesterol 5 mgSodium 85 mgCarbohydrate 32 gFiber 3 gProtein 7 g

Whether you’re a weekend warrior or seasoned athlete, your best perfor-mance comes from eating a balanced diet and drinking plenty of fl uids.

Besides tailoring your workout plan, pay attention to your diet and make changes that will help you feel healthy and energized. To build

muscle and have the energy you need to exercise, your diet should include:● Lean protein, such as skinless chicken breast or turkey● Complex carbohydrates, such as oatmeal or whole-grain bread● Good fats, such as monounsaturated fat and omega-3 fatty acids, found in nuts

and some fatty fi sh, such as salmon

� ese foods should be part of a balanced diet that includes plenty of fresh fruits and vegetables. Timing your meals can also help minimize signs of overtraining. You shouldn’t go into your workout hungry.

“� e food you eat fuels your performance at the gym, on the playing fi elds, or even at home or work,” says Martin Memorial’s clinical outpatient dietitian, Sally Hastings, M.S., R.D., L.D./N. “� e right combination of food and exercise is the path toward gaining the added edge or the start of your weight-loss journey.”

� e foods you eat after your workout are just as important as what you eat before. “Don’t forget to replace electrolytes lost after your workout with sports drinks or potassium-rich fruits and vegetables such as bananas, oranges, cantaloupe, and tomatoes,” says Hastings.

Build Menus for You!For more information on how to build your personal nutrition program, make an appoint-ment to see Martin Memorial’s outpatient nutritionist by calling (772) 223-4916. To start an exercise program, visit www.mmhs.com and click on “Services and Locations,” then “Fit-ness Centers,” and discover what Martin Memorial Health and Fitness Centers have to o� er.

Eating for ExerciseTry Mini-Meals to Fuel Your Workout

Martin Memorial dietitian Sally Hastings recommends replacing electrolytes and

potassium after a workout.

5Eat healthy


It’s usually good to aim high, but not with blood pressure and cholesterol levels. You are probably aware of the general eff ect these levels have on

your heart. But learning more may give you the motivation you need to take action with the help of your doctor.

PRESSURE POINTS� e cause of high blood pressure, also known as hypertension, is often unknown and varies from person to person, but there are a number of pre-vention and treatment methods that can help.

“Hypertension is known as the silent killer,” says Joseph Gage, M.D., F.A.C.C., of Stuart Cardiology Group. “It damages the structure of the arteries, often going unnoticed by the patient. Over time, this damage can lead to heart attack, stroke, or kidney disease.”

If you’re among the one in three Americans with high blood pressure, you may be able to take steps to cut your blood pressure to a safe level without medication. Try the following tips: ● Get moving. Start with 15 minutes of

walking or yard work. Ask your doctor what type of exercise is right for you.

Build up to at least 30 minutes of moderate exercise on most days.

● Eat healthily. Add one serving of fruits or vegetables to each meal. Switch to low-fat milk and skip soda.

● Quit smoking. Try getting help through Martin Memorial’s Living Tobacco Free program (see page 6 for more information).

● Limit alcohol. Men should stop after two drinks a day; women after one.

● Consume less salt. Try for no more than a teaspoon (2,300 milligrams) per day. When buying snacks, canned soups, and packaged meals, choose ones that are labeled low-sodium.

Dr. Gage adds, “� e onset of hyperten-sion increases dramatically with age, so it’s important to have your blood pressure checked, especially if you have a family history of hypertension.”

CUT CHOLESTEROLCholesterol is a waxy substance found in the body’s cells. Too much cholesterol in the body can lead to cardiovascular disease. Many people are able to cut high cholesterol without medication. � e steps for controlling cholesterol are

similar to those for cutting high blood pressure: ● Eat a diet low in saturated and trans

fat as well as total fat. “Limiting the amount of animal fat in your diet can help lower your cholesterol,” says Dr. Gage. Fats should make up only 25 to 28 percent of your total daily calories. Check the Nutrition Facts label for fat contents. Trans fat is also known as partially hydrogenated oil. Avoid foods that name this in the list of ingredients.

● Stop smoking and limit alcohol consumption.

● Exercise for 30 to 60 minutes on most days of the week.

Not everyone with high blood pres-sure or high cholesterol can control it through exercise and diet alone. If you’ve taken the steps listed above and have not experienced good results, talk with your doctor about medications that may help.

Partner with a New DoctorTo � nd a physician in your area, call our physician referral line, 1-866-361-HOPE (4673), or visit www.mmhs.com and click on “Find a Doctor.”

Why Make the Cuts?

6Lower your blood pressure and cholesterol


Like a lot of men, Dave Hara used to shy away from going to the doctor. But after one visit likely saved his life, the 68-year-old Hobe Sound resident has had a change of heart.

Two years ago he went in for a routine checkup with Julie Price, M.D., a family physician at Martin Memorial. Dr. Price realized Hara—a longtime smoker—hadn’t had a chest X-ray for a while, so she scheduled a test. When it came back, Dr. Price diagnosed him with an abdominal aortic aneurysm that was close to bursting—which probably would have killed him if it had not been detected in time.

“I was lax about visiting the doctor,” he says. “But if a doctor now suggests I have some kind of test, I certainly go for it.”

� at’s music to a physician’s ears. � ere are numerous tools doctors can use to determine if their patients are healthy and, if not, what is ailing them. � at can include everything from mammograms and Pap tests to cholesterol and blood sugar testing.

“� ese screenings are performed to catch an illness before a person knows that he or she has an illness brewing,” Dr. Price says. “� ere are common screenings and tests that physicians can utilize to help prevent disease, not just treat it.”

� at philosophy is already showing signs of success. An October 2007 study showed that fewer people are dying of cancer every year—in part because people are having tests that detect cancer earlier, when it is more likely to be treatable.

“My goal as a doctor is to try to prevent my patients from getting sick and dying,” Dr. Price says. “I want to off er them screenings and preventive methods so that we can treat them.”

Screenings Help You Know Thy Enemy

CHECKS FOR YOUR HEALTHHere are some common screenings Dr. Price

frequently prescribes and information about how

they may help you live longer and healthier.

Colonoscopy: This test can discover growths that

often lead to colon cancer. Men and women at

average risk for colon cancer should begin getting

colonoscopies at age 50, or earlier if they are at higher

risk. Family history plays a key role in your risk.

Cholesterol levels: High levels of LDL, or “bad,” cho-

lesterol and low levels of HDL, or “good,” cholesterol

can lead to heart disease or stroke. Adults should get

tested at least once every � ve years.

Blood sugar: This is an important indicator of

diabetes. It’s recommended that adults check their

blood sugar level when they turn age 45. For people

with high risk factors, it could be bene� cial to check

even earlier.

Mammograms: Generally, women age 40 or older

should have annual mammograms to detect breast

cancer. The earlier it is detected, the more treatable it

can be.

Pap tests: Women should have this screening when

they � rst become sexually active or reach age 18.

Then they should have Pap tests annually to check for

cervical cancer.

Find a Doctor, Get ScreenedTo � nd a primary care physician who can help you determine what screenings would be best for you, call 1-866-361-HOPE (4673) for a physician referral.

7Schedule screenings and checkups


Beat Stress for Better Health

Although stress exists in your mind, it’s also evident in your stomach, your heart, your muscles, and even your toes. Learn-ing how to recognize and avoid stressful

situations, or stressors, may help your entire body.

THE BODY’S RESPONSE TO STRESSDuring stressful times, your body produces various chemicals, including cortisol, an immune-suppressing hormone. � e more cortisol produced, the weaker your immune cells become, and the more prone you are to illness. � is may occur if the stressor lasts for too long.

� ere are many physical ailments that can result from stress. Tension-type headaches, sleep disorders, backaches, skin rashes, fatigue, irritability, depression, mood swings, chest pain, anxiety, upset stomach, and high blood pres-sure are common reactions. Gaining a better understanding of the stress-health connection may help ease the pressure and, in turn, improve your health and well-being.

KEEPING STRESS IN CHECK No one can avoid all stress. But it’s best to keep unhealthy levels in check. Try taking these steps to help control everyday stress:● Recognize stressors. Once you do, you’ll have a better idea of

what causes you to tense up. � en you can try to avoid those situations or handle them diff erently in the future.

● Exercise. Aerobic workouts—walking, cycling, swimming, or running—may help release pent-up frustrations while producing endorphins, brain chemicals that help counteract stress. Martin Memorial Health and Fitness Centers off er a number of solutions, including stress-busting yoga and tai chi classes.

● Communicate with friends and family. Social ties help con-tribute to a positive attitude.

● Try to relax every day. Deep-breathing exercises, meditation, yoga, creative imagery, visualization, or listening to relaxation tapes may help you decompress. Or you might try listening to soothing music, taking a walk, gardening, or reading.

● Set limits. Try to say no to unnecessary obligations. ● Get enough sleep. Stress makes it hard to get a good night’s

sleep. � is may lead to fatigue and a reduced ability to cope. So try to go to bed and wake up at the same time every day.

● Avoid alcohol and drugs. Using them to unwind only masks symptoms and may worsen stress in the long run. You may also run the risk for dependency.

● Take a breather. Stressful situations may make you breathe more shallowly or hold your breath. Try concentrating on making your abdomen move out as you inhale through your nose, then in as you exhale through your mouth.

Learning to cope with stress is good for your mind—and your body. If you’re feeling so stressed that it’s becoming hard to keep up with everyday activities, talk with your doctor.

Get Tools to Deal with Stress—In Just Two Hours!Sometimes dealing with pressure-� lled situations isn’t easy. Martin Memorial o� ers a two-hour workshop that can teach you the attributes of being resilient. The program will guide you through various interactive exercises and provide tools to help you bounce back from the pressures of life. To learn more about the Martin Memorial Center for Health and Healing Resilience Workshop, call (772) 223-4916.

Pat Lawson instructs a stress-relieving tai chi class atMartin Memorial Treasure Coast Health and Fitness Center.

8Improve overall well-being


You’re InvitedWhat: The Heart of a Woman luncheon, a fun and educational event featuring talks about heart disease prevention—and a preview of Macy’s fashions, a silent auction, and giveaways. When: 11 a.m. to 2 p.m., Feb. 15Where: Harbour Ridge Yacht and Country Club, 12600 Harbour Ridge Blvd., Palm City RSVP: Tickets are $75 per person. Please call (772) 223-5945, ext. 7445, to make reservations or visit www.mmhs.com to register online.

For more information on upcoming Martin Memorial health events, log on to www.mmhs.com and click on “Calendar of Events.”

Look What’s HappeningMark your calendar with these health-related events in our area. For a complete listing of events and classes, visit www.mmhs.com and click on “Calendar of Events.”

PROSTATE CANCER SCREENING● Thursday, Feb. 21, 4:30 to 6:30 p.m. Robert and Carol Weissman Cancer Center,

501 E. Osceola St., Stuart Call (772) 223-5945, ext. 3736, to schedule

an appointment—reservations required.

LIVING TOBACCO FREE EIGHT-WEEK SMOKING-CESSATION PROGRAM● Thursday, Feb. 21, 6:30 to 7:30 p.m. Robert and Carol Weissman Cancer Center,

Second � oor 501 E. Osceola St., Stuart Call (772) 223-4916 for more information. PERSONAL RESILIENCE WORKSHOP● Friday, Feb. 22, 2 to 5 p.m. Treasure Coast Hospice Community Center 1201 S.E. Indian St., Stuart Call (772) 223-4916 for more information.

HEALTHY LIFE 12-WEEK WEIGHT MANAGEMENT PROGRAM● Monday, Feb. 25, 5:30 to 6:30 p.m. Treasure Coast Medical Pavilion, Suite F

3496 N.W. Federal Hwy., Jensen Beach Call (772) 223-4916 for more information.

BOOMERS AND SENIORS HEALTH AND WELLNESS FAIR● Friday, March 7, 7 a.m. to 12 p.m. St. Mary’s Episcopal Church, Parish Life Center 701 E. Ocean Blvd., Stuart Call (772) 288-5848 for more information.

PROSTATE FORUM● Saturday, March 1, 10 a.m. to 12 p.m. Indian River Community College

St. Lucie West CampusCore Communities Room500 N.W. California Blvd., Port St. LucieCall 1-866-361-HOPE (4673) to RSVP.

Many consumers read food labels, peruse health magazines, and surf the Web. But opportunities to learn healthy habits and hear advice directly from a physician usually occur only in exam rooms. � at’s not the case at Martin Memorial.

� roughout the year, Martin Memorial hosts a number of events, semi-nars, and health fairs to educate the community on several healthcare topics. From cancer and heart health to menopause and prostate health, the events feature tips from our knowledgeable physicians and medical professionals.

On Feb. 15, Martin Memorial will host “� e Heart of a Woman,” a luncheon focusing on the prevention and treatment of heart disease. Guest speakers include cardiothoracic surgeon James C. � ornton, M.D., and cardiologist Howard S. Helfman, M.D. See the invitation below.

“� e program will focus on increasing the awareness of heart disease by educating women and providing assessment tools to evaluate their own risk factors,” says Susan Kujawa, R.N., of Martin Memorial’s Cardiology depart-ment and chair of the event committee. “We hope to empower women to learn more about heart health so that they can live longer, healthier lives.”

Get Educated!

9Be an informed consumer


Martin Memorial Connects Patients with Family and Friends

Astrong support system is a critical element of good health. During joyous or challenging

moments in life, sharing your thoughts, hopes, and worries with friends and family is a healthy way to release emotion and remain connected.

FREE CARINGBRIDGE SERVICEIn an eff ort to connect patients with loved ones near and far, Martin Memo-rial has partnered with CaringBridge, a free, not-for-profi t, easy-to-use Internet service developed to keep friends and family informed during important life events, including medical treatment, childbirth, rehabilitation, adoption, and end-of-life care.

After completing the quick registra-tion, families can sign in at any time to post journal entries and photos for their caring community. In minutes, families can easily create a secure CaringBridge

Web page. � is allows the fam-ily to focus their energy on the person in need of healing. Visitors who are provided the Web site address and password can read updates and post messages of love and support.

“CaringBridge can help Martin Memorial make a profound connection with patients, bringing families together through a powerful medium,” says Lisa McCluskey, director of marketing communications.

STRENGTH FROM SUPPORT GROUPSIn addition to CaringBridge, Martin Memorial hosts a number of sup-port groups every month to connect members of the community interested in giving or receiving support, encour-agement, and education regarding diagnoses such as cancer, cardiovascular disease, and stroke.

energy on the person in need of healing.

A Little Help from Your FriendsIf you or a loved one is receiv-ing care at Martin Memorial, you can begin connecting with relatives and friends today through CaringBridge. Visit www.mmhs.com and click on “CaringBridge.”

To learn more about joining a Martin Memorial support group with others who have the same medical condition, visit www.mmhs.com and click on “Calendar of Events.”

10Enlist support from loved ones

Nonprofit Org.U.S. Postage

PAIDMartin Memorial Health SystemsP.O. Box 9010

Stuart, FL 34995-9010

For Your Health is published four times a year by Martin Memorial Health Systems, P.O. Box 9010, Stuart, FL 34995-9010. © 2008. All rights reserved.

For Your Health and its graphic representation are trademarks. Reproduction without permission is strictly prohibited. No material in this issue may be reproduced without written permission.

All articles in For Your Health are written and edited by professionals in healthcare communications and reviewed for accuracy by appropriate specialists. For Your Health does not promote any form of medical treatment, nor does it encourage the self-management of medical problems. It is meant to supplement, not replace, the advice and care of healthcare professionals.

5300M

Documents

ForYourHealth_Winter08