Tame HearT Disease risks Quick anD easy Lab TesTs

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Aging Gracefully

G rowing older is inevitable, but how we embark upon this season of life is up to us. How can we embrace the process and age gracefully?

“I interpret aging gracefully as balancing body and spirit in a way that is both engaged and peaceful,” says Jennifer Agosta, M.D., board certified Internist and Hospice Medical Director at Gila Regional Medical Center (GRMC).

As the only Planetree affiliate in New Mexico, GRMC embodies this perspective. “The Planetree philosophy centers around human beings caring for other human beings, with each individual serving as an active partner in his or her care,” says Howie Morales, Ph.D., GRMC’s Planetree Director.

GOOD HEALTHPUTTING THE COMMUNITY IN THE CENTER OF GOOD HEALTH

Summer 2012

Keeping our minds and bodies engaged and accepting aging as a natural part of life can be empowering. Here’s how to be proactive about your health and well-being, and how GRMC can support you along the way:

■ Engage in gentle activities, such as gardening, daily walks, or yoga. The Billy Casper Wellness Center offers many fitness classes, including yoga, Women and Weights, and Fit Over 50—a low-impact and resistance training program for older adults.

■ Enjoy a healthy diet featuring a variety of foods, such as fruits, vegetables, salads, cool summer soups, and seasonal stews. For more healthy recipe ideas, visit www.grmc.org/Your-Health/Recipe-Winners-.aspx. 

■ Stay connected to family and friends. Desert Sages is a vibrant GRMC health and social group for our 50+ community. Look for it starting up again this fall—it’s a great way to stay mentally and physically active.

■ Continue to learn. GRMC Health Talks provide a vital educational experience on many health and wellness topics.

■ Teach others with knowledge gained through the years. Share your wisdom by participating in a GRMC support group or look into interesting volunteer opportunities at the medical center.

“As we add years and wrinkles, we also gain insight and richness,” says Dr. Agosta. “This wisdom balances physical changes occurring in the body and helps us participate in the fabric that weaves the seasons of life.” ■

GeT more Tips for embracing this stage of life at a Free Health Talk by Jennifer agosta, m.D., on Thursday, sept. 13, from 1 to 2 p.m. in the southwest bone and Joint institute conference room. contact our Desert sage coordinator at 575-538-4870 for details.

Dr. agosta, with the help of volunteers, grows vegetables at The Family clinic greenhouse and shares them with nonprofits around Grant county.

Heart-Smart

Food Swaps!See page 2

for details.

Gila Regional Medical Center ■ Good Health

cHoose Less oF THese anD more oF THese

Sour cream and guacamole Salsa and pico de gallo

High-fat cheeses Lowfat or nonfat cheeses

Flour tortillas Corn tortillas

Fried red meat Grilled seafood, chicken, and veggies

Refried beans Black or pinto beans

Nachos, chalupas, flautas, and tacos

Fajitas

Margarita Low-calorie beer

ask for Gila regional’s Lab

One of the most common phrases you hear from your doctor is “I just want to run a few tests.”

Did you know you can choose where to get your lab work done? It’s true, no matter which doctor you see. When it comes to having your blood tested or other lab work performed, just say you want to use Gila Regional’s Laboratory Services.

You’ll love the convenience and trusted test results our fully accredited lab offers. Take advantage of these benefits:

Testing offered 24 hours a day, seven days a week at the hospital with weekly draw stations in Lordsburg and Mimbres

Accreditations by the College of American Pathologists and The Joint Commission

Prompt electronic lab results available for your doctor to review

Integration with your electronic health records on file at Gila Regional

see For yourseLF how simple it is to get your lab work done at Gila regional. bring your doctor’s orders.

Hispanics: You Can Improve Your Heart Health

H eart disease kills more Hispanics every year than any other cause, including cancer

and accidents. Research shows that Hispanics have a high rate of certain health problems that increase heart disease risk, such as diabetes. On average, they’re nearly twice as likely to have diabetes as non-Hispanic whites of the same age.

But there are other risk factors for heart disease that affect Hispanics, too. These include:

■ A family history of heart disease ■ Aging ■ High cholesterol ■ High blood pressure ■ Excess weight ■ SmokingAge and family history are two factors

you can’t control. But there is plenty you can do to reduce the others:

■ Limit how much saturated fat you eat. One way to do this: Trim fat from meat and remove skin from poultry. Check out the chart below for other healthy substitutions you can make.

■ Watch your salt and sodium intake. Buy fresh foods or low- sodium canned foods.

■ Get to a healthy weight. You can cut a lot of calories by reducing your portion sizes.

■ Talk with your doctor about smoking-cessation programs if you currently smoke.

■ Aim to get 30 minutes of moderate exercise a day. Even walking the dog briskly for 10 minutes, three times a day counts!

Heart-Smart Food SwapsMany Mexican dishes are fried with lard, smothered in cheese, and loaded with saturated fat and calories. Fortunately, it’s easy to lighten up traditional recipes by substituting lower-fat ingredients. Here’s how!

Join Grmc’s cHeF LyLe boLyarD as he makes healthy eating easy at a Free Health Talk on Healthy Heart mexican cooking, Thursday, July 19, from 2 to 3 p.m. at Gila regional’s courtyard café. There will be samples to taste. space is limited; call 575-538-4870 to reserve your spot.

www.grmc.org

S ummertime can mean fun in the sun. And by taking a few easy precautions, you

can lower your risk of developing skin cancer.

Dermatologist Gilbert Arizaga, M.D., at Silver City’s Sierra Dermatology, says that the strength of New Mexico sunshine can be deceptive because of our high elevation. Exposure to as little as 10 minutes of noonday sun can result in sunburn and UV radiation to skin cells—the leading cause of skin cancer.

“Sunburn is very serious. Skin damage is cumulative over a life-time,” says Dr. Arizaga. Most peo-ple accrue most of their lifetime sun exposure before age 18, so be especially cautious with grandkids.

Wear sunscreen with SPF 30 or higher with both UVA and UVB protection. “Apply it 30 minutes before sun exposure and reapply

every two hours,” advises Dr. Arizaga.

UV rays are strongest between 11 a.m. and 3 p.m., so avoid the sun during this time. Or cover up with a long-sleeved shirt and a wide-brimmed hat to protect your arms, shoulders, and head, where almost 80 percent of skin cancers occur. ■

aTTenD a Free HeaLTH TaLk on skin cancer presented by Dr. arizaga Thursday, aug. 16, from 10:30 to 11:30 a.m. in the southwest bone and Joint institute conference room, 1268 e. 32nd st., silver city. refreshments served. For details, call 575-538-4870.

Filets of Fish, Veracruz-Style—Submitted by David Furnas,

GRMC’s Chief Information Officer

2 tbsp. extra-virgin olive oil½ medium white onion, chopped2 cloves of garlic, peeled, crushed, and finely chopped6 plum tomatoes, seeded and diced½ cup tomato sauce2 tsp. fresh lime juice2 fresh jalapeño chilies, seeded and slivered1 tbsp. nonpareil capers8 pitted green olives, quartered½ tsp. dried oregano1 lb. fish filets (snapper, sole, cod, rockfish, halibut, or salmon)Steamed rice or bulgurcilantro leaves for garnish

Heat oil in large sauté pan over medium heat. When oil is hot, add onions and garlic and cook for 2 minutes or until onions turn translucent. Add tomatoes, tomato sauce, lime juice, jalapeños, capers, olives, and oregano. Cook for an additional 10 minutes. Clear sauce from center of pan and add fish filets. Cook for 8 to 10 minutes until fish is cooked through. Place a generous scoop of rice or bulgur on each plate, place fish filets on top, and spoon sauce over filets equally. Garnish with cilantro leaves and you are ready to enjoy!

nutrition Facts: Makes four servings; Calories 295, Fat 16.2 g, Cholesterol 73 mg, Sodium 835 mg, Carbohydrates 20.4 g, Protein 21.4 g

sHare your HeaLTHy variaTion on a classic at www.grmc.org/Your-Health/Recipe-Winners-.aspx. you could be featured in a future issue!

HeaLTHy recipe conTesT winner ★★

Sun Safety Is easy

Gilbert Arizaga, M.D.

PRSRT STD U.S. Postage

PAID Gila Regional Medical Center

Gila Regional Medical Center1313 East 32nd St.Silver City, NM 88061

Printed on Recyclable Paper

Good Health is published by Gila Regional Medical Center. The information is intended to educate readers about subjects pertinent to their health, not as a substitute for consultation with a personal physician. © 2012 Printed in U.S.A.

If you no longer wish to receive this mailing, please call Laura Howell at Gila Regional Medical Center, 575-538-4657, or write to Laura Howell, GRMC, 1313 East 32nd St., Silver City, NM 88061.

830M

Postmaster: Please deliver between July 16 and 20.

How Your Donation HelpsA prevalent belief is that charitable bequests come only from people of wealth. Nothing is further from the truth. Regardless of the avenue you choose to make your gift, every dollar counts and makes a difference in people’s lives every day. Donations to the GRMC Foundation help fund:

Scholarships for nurses and medical professionals to advance their education

Purchases of specialized equipment through our Wish List program to better serve patients

Support for special projects, such as the Cancer Center Guardian Angel Program

Capital outlays for expansions

Community partnerships, such as the Robert Wood Johnson Grant for the Grant County Community Health Council

The GRMC Foundation is a nonprofit organization. Since its inception, the Foundation’s

donations and fundraisers have given more than $2 million of mission-driven support to the medical center. To make a gift, snap this code with your smartphone, or visit www.grmc.org/The-Foundation/ways-of-Giving.

Health Events and Resources Just for you

Corazones Unidos Cardiac Support Group Are you or a family member a current cardiac patient? Get support from others who know what you’re going through. For location or more information, call the Health Council at 575-388-1198, ext. 10, or email Kendra Milligan at kmilligan@grmc.org. Third Thursday of each month; Facilitated by Frank Ogas; sponsored by Grant County Community Health Council, GRMC, and New Mexico Department of Health

Community Health and Cancer Resource Library Our patient and family health resource library is free and open to the community. Search through books, pamphlets, brochures, and computers for health and medical information on

a wide range of topics. Grant County Community Health Council, 214 N. Black St. (next to the courthouse), Silver City

Have You Tried Aqua Zumba? Check out this fun fitness class offered through the Billy Casper Wellness Center. A variety of water and land-based exercise classes are also available. For details, please visit www.grmc.org or call 575-538-4844.

LAP-BAND® SeminarHave questions about weight-loss surgery? Attend one of our FREE seminars to get direct answers from a certified LAP-BAND® Registered Nurse. Call 855-398-0263 or 575-956-2275.First and third Wednesdays of each month; GRMC Board Room, 1313 E. 32nd St., Silver City