Inspired Tampa Bay: Fall 2015
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Transcript of Inspired Tampa Bay: Fall 2015
6 Myths Busted!
Breast CanCer
Heartburn or Heart attack?
know the difference
the secret to
controlling Hunger
+join the
pink army
inspiredTampa Bay
the health and wellness magazine of Florida Hospital
fall 2015
FH.F15.cover.1.indd 1 11/4/15 3:55 PM
FHWFR-10062
FH.F15.Welcome.1.indd 1 11/4/15 11:17 AM
LocaL update Find out about all the new
developments at your local
Florida Hospital.
6 Breast cancer Myths BustedMyths about the disease abound.
Here’s the real deal.
don’t ignore your coreLearn 3 key facts for maintaining
fitness.
protein, expLainedA Florida Hospital
expert fields key
questions.
6
10
11
heart attack or heartBurn?It can be hard to tell the
difference, so get it checked!
pack heaLthy!Follow these 5 tips to make
lunch a nutritious success for
your family.
12
14
fLorida hospitaL (844) 504-9378 | Fall 2015 3
4-5
8-9
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In ThIs Issue fall 2015
“When you have the choice
BetWeen Being right and
Being kind, just choose kind.”
FH.F15.TOC.REV.indd 1 10/22/15 10:37 AM
For Cherese Timmons, inspiraTion Came
from the birth of her frst granddaughter.
Timmons, 38, of Tampa, already knew her
weight was an issue. nearly 300 pounds,
she had weight-related health problems
such as sleep apnea, high blood pressure,
acid refux and pre-diabetes. “i was scared
about that, and i wanted to be around for
my granddaughter,” she says. it was time for
weight-loss surgery.
Timmons, who works at Florida hospital Carrollwood
ensuring clinical equipment is properly sterilized, attended
a seminar on bariatric surgery given by alfredo Fernandez,
m.D., medical Director of the metabolic and Bariatric surgery
program at the hospital. “i work here, so i knew i was in safe
hands,” she says. “i had no fears about it.”
Timmons had roux-en-Y gastric bypass surgery, in which a
small pouch was constructed at the top of her stomach, and
that was connected to her lower intestine to bypass much
of her digestive tract which helps her to eat less and absorb
fewer calories. The surgery was done laparoscopically in
about one hour, and she was able to go home the next day.
“she’s done not just well, but spectacularly,” Dr. Fernandez
says. she has lost 140 pounds since her surgery in may 2013,
and her body mass index has dropped from 53—morbidly
obese—to 29. she no longer has any of the health problems
that worried her before the surgery.
surgery is only one part of her journey, however. proper
nutrition and regular exercise are also required for successful
weight loss. “i eat according to the plan i created with my
nutritionist,” Timmons says. “i found that things i thought i
couldn’t live without, like soda and sweets, i live without just
fne now. and foods i didn’t like before, i now explore. i like
spinach; it’s my new go-to vegetable.” she also walks and
takes Zumba classes. and she credits her husband rudolph
and three children with providing emotional support.
But most of the credit goes to her granddaughter, Camryn,
now 2 years old. “i have more energy to play with her,” she
says. “i am so happy.”
Want to learn more?
Visit mymetaTeam.com or call (813) 816-2209 (English) or (813) 816-2213 (sPanish).
Join us for one of our weight-loss surgery seminars at Florida
hospital Carrollwood on nov. 17, Dec. 15 or Jan. 26, 2016 at
6:15 p.m. Call (813) 558-9288 or go to mymetaTeam.com to
r.s.V.p.
Cherese Timmons weighed almost
300 pounds before her surgery. Now she has lost 140 pounds and no longer has any weight-related
health problems.
Alfredo Fernandez, M.D.
Weight-loss successSurgery helpS a new grandma drop 140 poundS—and feel better too.
fall 2015 | inSpiredtampabay.com4
FHC.F15.bariatric.1.indd 22 10/30/15 9:18 AM
There is no more delicaTe
operation than spine surgery.
neurosurgeons who operate on the
tiny, delicate nerves and tissues that
make up the spinal column need
to execute these procedures with
pinpoint accuracy, and they depend
on the most advanced technology
available to help them do their job
safely and successfully.
That’s why Florida hospital
carrollwood recently invested in
a new imaging system called the
o-arm for its spine surgery Program.
The name describes its look—it’s a
large o-shaped ring that encircles
the patient and takes real-time
images of the patient’s anatomy
during the operation. it can produce
images in both two and three
dimensions and is integrated with its
partner technology, the stealthstation
surgical navigation system, to give
surgeons better visualization of the
surgical site during the operation.
This allows the surgeon to make
smaller incisions, place spinal
hardware such as pins, screws and
rods more precisely, perform the
operation more quickly and confrm
the accuracy of advanced surgical
procedures before the patient leaves
the operating room. For the patient,
that often means a shorter operation,
a faster recovery, less pain and a
reduced hospital stay.
The o-arm also improves care in
other ways. it produces high-quality
images with very low X-ray doses,
nearly eliminating the dangers of
radiation for both the patient and
surgical staff during procedures.
James Billys, m.d., one of
Florida hospital carrollwood's
well-known spine surgeons, was a
leading proponent of implementing
the technology.
o-arm technology is an exciting
addition to the hospital’s spine
surgery program, and another
technological advancement that
Florida hospital carrollwood is
bringing to care for the community it
serves.
A better view for
spinesurgeonsNew techNology produces clearer images with less radiatioN
To learn more about the spine
surgery Program at Florida hospital,
please call (813) 816-2216 or visit
TampaSpineexperts.com.
florida hospital (844) 504-9378 | Fall 2015 5
FHC.F15.spine.2.indd 22 10/7/15 3:23 PM
breast cancer
myths, busted Misconceptions abound —Here’s tHe real deal6these days it seems you almost
need a medical degree to separate fact
from fction when it comes to protecting
yourself against breast cancer. From
controversies over mammograms to
questions about reducing one’s risk of
the disease, it’s easy to be perplexed. but
the truth isn’t really so elusive. here are
six misleading statements you may have
heard about breast cancer—corrected.
1“No one in my family had breast
cancer, so I won't get it.”
“that’s a common mistake,” says charles
cox, m.d., a Florida hospital surgical
oncologist, one of the national pioneers
of a breast cancer diagnostic technique
called sentinel node biopsy. dr. cox
also performs genetic research on the
disease and trains physicians in china.
fall 2015 | inspiredtaMpabay.coM6
FH.F15.breastcancer.2.indd 22 10/22/15 10:38 AM
“There is so much press about the
genetic risks of breast cancer that
women fgure it is always genetically
inherited.” Not so. More than 85 percent
of women diagnosed with breast cancer
have no family history of the disease,
according to the American Cancer
Society. But it’s having a frst-degree
relative (mother, sister or daughter) with
breast cancer that doubles your risk and
having two frst-degree relatives increases
your risk threefold.
2 “A mammogram can actually
cause breast cancer.”
False! When a mammogram is taken, the
amount of radiation a woman receives is
much too small to cause a malignancy.
In fact, it’s less than the amount you’re
exposed to on a cross-country fight. “The
benefts signifcantly outweigh the risks,”
Dr. Cox says.
He suggests a baseline mammogram
for most women between ages 35 and
40, then annual screenings from age 40
on. “I recommend that women with dense
breasts or a history of benign cysts get
3-D mammography, which is available at
Florida Hospital,” he adds. “Compared
with conventional mammography,
it provides almost a 45 percent
improvement in cancer detection and a
nearly 35 percent reduction in call-backs
for more X-rays.”
3 “A cancerous lump feels different
from a benign lump.”
“That’s baloney,” Dr. Cox says. “It’s also
a myth that if a lump is painful, it isn’t
cancer.” It’s true that about 90 percent of
cancerous masses are not painful, but
some can cause pain, especially if they
grow beyond two centimeters. “There
is no way for you to know if it is cancer
until there is a biopsy,” he says. “Any lump
needs to be evaluated carefully.”
4“Mammograms are the
same wherever you go.”
Not so. “Some women go to different
locations for their screenings, doctor
visits and treatments, but they can’t be
sure of quality and consistency,” says
Vijay Ferris, M.D., a general surgeon with
Florida Hospital. “Women should go to
ACR-accredited breast centers like ours
for higher-quality images and a more
accurate diagnosis. We screen, perform
biopsies, offer counseling—it’s a one-stop
shop. Going to a dedicated breast center
will give you better results.”
5“Breast cancer is preventable.”
There is no proven way for healthy
women to prevent cancer, but you can
reduce your risk. “The best thing to do
is exercise,” Dr. Cox says. “A large study
shows that walking just 30 minutes a
day reduces the risk of breast cancer
by 30 percent, and if you already had
the disease your risk of recurrence is
reduced by 70 percent.” He suggests
sticking to a low-fat, high-fber diet to
lower the risk of all types of cancer.
6“If I get breast cancer I
will probably die from it.”
On the contrary, says Dr. Cox, “with early
screening and detection, 90 percent
of breast cancer patients survive.” So
be sure to stay up-to-date with your
mammograms and do your self exams,
he advises.
Join the Pink ArmyThe Florida Hospital Pink Army was created to increase awareness about
early detection of breast cancer. The second most common form of
cancer found in women, breast cancer is a formidable enemy, but it can
be beaten. Join women across Tampa Bay as they get screened and
learn more about the lifesaving benefts of annual mammograms and
early detection—all while having a great time!
Find fun and informative breast cancer awareness events hosted
in conjunction with Florida Hospital, and schedule your mammogram
online when you visit JoinThePinkArmy.com or call (855) 808-PINK
(7465). The most important part of the Pink Army is spreading a
lifesaving message to those you love.
Where to get yourmAmmogrAm
Call (855) 808-PINK (7465),
to schedule a mammogram
at one of these breast
centers:
Florida Hospital
Carrollwood
Imaging Center
7171 North Dale Mabry Hwy.
Tampa, FL 33614
Florida Hospital
North Pinellas
Breast Center
1395 S. Pinellas Ave.
Tarpon Springs, FL 34689
Florida Hospital Tampa
Breast Care Center
3000 Medical Park Dr.,
Suite 100
Tampa, FL 33613
Florida Hospital
Wesley Chapel Center
for Women’s Health
2700 Healing Way, Suite 102
Wesley Chapel, FL 33544
Florida Hospital
Zephyrhills
The Simpson Breast
Health Center
7050 Gall Blvd.
Zephyrhills, FL 33541
florida hospital (844) 504-9378 | Fall 2015 7
FH.F15.breastcancer.2.indd 23 10/22/15 10:38 AM
already 50-something, Florida hospital
Carrollwood was showing some signs of age. so the hospital’s leaders committed $71 million to renovate current facilities and expand into new space, in order to better meet the needs of the growing community.
“We have been serving the community for 54 years, but we recognized that we needed to upgrade and expand some of our facilities,” says Joe Johnson, president and Ceo.
groundbreaking took place February 2015, and more than 60 percent of the facility is currently undergoing some form of construction or renovation. in total, the expansion will touch 116,866 square feet of space—comprising 55,245 square feet of new construction and 61,621 square feet of renovated space—and is expected to be completed by november 2017.
the hospital will remain open and fully operational during construction. the impact on patients and staff will be minimal, Johnson says. “probably the biggest change people may notice is with parking,” he says. the backside of
the hospital has been blocked off for construction crews and supplies, so the parking that was there has been moved to the front of the building. “We do have complimentary valet parking to make it as easy as possible,” he says.
these small and temporary inconveniences will be well worth it. the project is focused on the surgical services area and it will feature:
l 12 state-of-the art operating rooms.
l a new surgical waiting room.
l a pre-admission testing area.
l new technology, including o-arm technology for spine surgery.
“our dedication and commitment to growing our spine and orthopedic surgical program is really the genesis of the whole surgical renovation,” Johnson says.
physicians and their staff are thrilled to have these new capabilities. “as a physician who has practiced in this community for many years, i am excited to see Florida hospital Carrollwood’s
continued growth and dedication to expanding our health care resources here in tampa Bay,” says ravi patel, m.d., Chief of surgery at Florida hospital Carrollwood. “our medical staff is proud to partner and practice with an organization that invests so signifcantly in our community.”
along with surgery, the project will create two interventional radiology/catheterization labs and two endoscopy rooms. it will also enhance the hospital’s infrastructure by expanding support services. this will allow the hospital’s new materials management department and Central sterile processing department to handle supplies more effciently, and it will update the hospital’s emergency power and energy sources.
other enhancements include expanding the emergency department by adding more patient beds. “With more patients using the er, we want to give them an easy and convenient experience,” Johnson says. “We get people through really fast, and they like that. We want to keep that up while
New aNd reNovated space will give Florida Hospital carrollwood room to provide eNHaNced care
GrowinG
to meet your needs
fall 2015 | iNspiredtampabay.com8
FHC.F15.GrowingforComm.4.indd 22 10/22/15 10:42 AM
adding more capacity.” The ER will
have access to another new piece of
equipment, a computed tomography
(CT) scanner that Johnson says is
“one of the fastest in the community.
We are really excited about that.” The
scanner will also be used by cardiac
caregivers. “We have a really good
group of cardiologists, and we are
adding services to allow them to
perform more complex procedures,”
he says.
For inpatient care, the expansion is
adding 25 new private rooms. Family
members and visitors will notice
a prettier environment and a new,
expanded coffee shop to make their
time spent here more comfortable.
“These are exciting times,” Johnson
says. “We want to be a consistent
provider of high-quality care in a safe
environment for our patients and
community.” Above: These renderings show what the expansion project at Florida Hospital Carrollwood will look like upon completion in 2017. Visitors will also be able to
access the hospital from a new back entrance once construction is completed. To learn more about
our renovation, visit
FHCarrollwood.org.
florida hospital (844) 504-9378 | Fall 2015 9
FHC.F15.GrowingforComm.4.indd 23 10/22/15 10:42 AM
YOUR BODY’S CORE PLAYS
a crucial role in your health,
strength and agility. But if
you’re like most people,
there are things you may
not know:
The core is where all your
movement comes from. Daily
activities such as raking the
yard, picking up a child, lifting
groceries—any movements
of the extremities—start
there. “People think the core
is just the abs and back
muscles,” says Jonathan
Phillips, M.D., Florida Hospital
sports medicine physician.
“They should think of it
as the entire pelvic girdle:
hamstrings, hip fexors,
glutes, abdomen and back.”
A weak core could be
causing your lower-back
problems. If the muscles of
your lower back, glutes and
even hips are weak, you
probably have poor posture.
This puts stress on your
spine and related muscles,
tendons and ligaments.
“Often back problems
are from poor pelvic
stabilization,” Dr. Phillips
says. “The spine sits on the
pelvis, and support comes
from both the muscles and
the skeleton.” Weak core
muscles fail to support the
spinal column properly,
which puts stress on the
nerves and leads to back
pain.
Your regular workout is
probably not working your
core—unless it involves
Pilates or a similar exercise.
Running doesn’t adequately
work the core; nor does
lifting weights, cardio-based
workouts, most sports
activities or even crunches
alone. “Many people just
focus on their abs, and don’t
have a whole picture of what
the core is,” says the doctor.
“If you don’t have a balanced
approach to strengthening
those muscles, you will
have defcits that can cause
injury.”
Fortunately, it’s easy to
include core work in your
ftness routine. Push-ups,
standing squats, planks and
balancing on one leg can
work the core, as can:
Holding a position, as
is done in Pilates and in
planks, in which the trunk
is maintained in a straight,
tight position for 10 to 30
seconds or more.
Stretching, which
increases fexibility and
actually strengthens
muscles, helping them work
in balance. “The hamstrings
are especially important—
keep them fexible to
maintain proper pelvic
function,” Dr. Phillips says.
Back extension exercises
are also useful, but work
with a personal trainer or
ftness consultant to be sure
you do them correctly.
3 key facts for maintaining fitness
Don’t ignore your core
top workouts4
The Harvard Medical
School weighed in with its
top exercise picks:
Walking
strengthens bones,
heart and lungs;
burns calories; helps
lower blood pressure and
cholesterol; and improves
mood and outlook.
Weight training
boosts muscle
and bone strength
and allows you to
do more with less
strain and pain.
SWimming
offers a great
cardiovascular
workout; strengthens arm, leg
and core muscles;
and doesn’t overstress joints.
tai chi
is a Chinese martial art that
can help build better balance,
a stronger heart and a
calmer mind. Research
indicates that it may
also enhance
the immune
response.
fall 2015 | inspiredtampabay.com10
1
2
3
FH.F15.core.3.indd 22 10/22/15 10:38 AM
What do dietary proteins do
for the body? almost everything!
they build muscles, bones and skin;
they help make hemoglobin, the
part of red blood cells that carries
oxygen throughout the body too.
But beware: too much protein is
too much of a good thing. Inspired
Tampa Bay interviewed adriana
Guzman Quiles, Florida hospital
clinical dietitian, about this basic
food building block:
How much protein
should we eat?
“a healthy diet should have between
30 and 35 percent of its calories
from protein. at least 30 percent
of that protein should come from
legumes (peas, beans and bean
products such as tofu).”
Can a diet high in protein
aid weight loss?
“it can, but some studies have
shown that weight loss from such
diets isn’t sustained in the long
run. protein can help make you feel
full so you’ll do less snacking, but
emphasizing protein-rich foods
to the exclusion of other foods
is not recommended. an excess
of protein can cause dehydration
and kidney problems. For healthy
weight loss, you need a reasonable
balance of protein, healthy fats and
carbohydrates.”
What are some
protein-rich foods?
“Beans, seeds (including quinoa and
pumpkin seeds) and nuts are rich
in protein. eggs and dairy products
such as cheese, milk and yogurt
are also great. Meat is another
protein source, but the protein in
meat comes with saturated fat, and
the american heart association
recommends getting no more than
5 to 6 percent of your daily calories
from saturated fat. if you decide to
have beef occasionally, make sure
it’s labeled ‘extra lean.’ sirloin tips,
top round roast and top sirloin steak
fall in this category, according to the
Usda. and watch serving sizes.”
I’m glad you mentioned
serving sizes. What is
a good guide?
“one serving of lean meat is two to
three ounces, or about the size of a
computer mouse.”
Is it a good idea to eat
protein after a workout?
“defnitely. But you can also
combine it with a carbohydrate—
enjoying a peanut butter smoothie,
for example.”
What are some other healthy,
protein-rich snacks? “i recommend that my patients try
cottage cheese with fruit, peanut
butter on whole wheat toast, yogurt
with nuts such as almonds, or fruit
and cheese.”
Protein, explained
A FLoridA HospitAL expert FieLds Key questions
FLoridA HospitAL (844) 504-9378 | Fall 2015 1 1
FH.F15.protein.2.indd 22 10/7/15 3:14 PM
Heart attack—or heartburn?
What We call heartburn has nothing to do With
your heart. it’s really acid refux, a common condition that
develops when digestive acids fow out of the stomach,
which is designed to handle acid, into the esophagus,
which is not. the acid burns, and because the esophagus
and heart are close neighbors, the resulting pain in the
chest is often mistaken for heart pain. sometimes people
think they are having a heart attack and rush to the
emergency room.
the opposite mistake is also made: People experiencing
angina—heart pain—think it’s just acid indigestion and fail
to rush to the emergency room. and that can be a
big problem.
doctors at Florida hospital see both kinds of situations
in tampa bay, and it’s important for you to know what to
do in the event of chest pain. in fact, it can make a life-or-
death difference. so if you’re having chest pain of any kind,
don’t let embarrassment or uncertainty stop you. go to an
emergency room and get checked out.
in 2014, Florida hospital handled more than 200,000
emergency room visits in the tampa bay area. the er
physicians in these hospitals are all board-certifed in
It can be hard to tell the dIfference so get It checked
fall 2015 | InspIredtampabay.com12
“a heart attack can present Itself
In many dIfferent ways. you need to treat any
chest paIn serIously.”
—alexander rosemurgy, m.d.
FH.F15.hearthealth.2.indd 22 10/22/15 10:39 AM
Emergency Medicine, but even they
have to do formal tests to make a
formal diagnosis. The reason has to
do with basic anatomy. The nerves in
your chest are distributed in such a way
that it is diffcult to determine where
the pain is coming from, says Wenzel
Tirheimer, M.D., Florida Hospital Medical
Director at one of the largest Emergency
Departments in Tampa Bay. Pain from
many points of origin—including the
appendix, the gallbladder and the rest of
the gastrointestinal tract—may appear
in different locations in different people
and therefore can be hard to pin down
without further testing.
“The symptoms of multiple medical
problems are often related and overlap,”
Dr. Tirheimer explains.
MANY KINDS OF CHEST PAIN
There is a distinct diagnosis called
noncardiac angina, or chest pain not
due to heart problems. “This is a real
identifable issue,” says Alexander
Rosemurgy, M.D., a nationally recognized
gastrointestinal surgeon specializing in
minimally invasive and robotic surgery
at Florida Hospital. It has other possible
causes besides acid refux, such as
esophageal spasm, pneumonia or some
types of ulcers. But they can all feel
like cardiac discomfort. “Even people
who have had a heart attack often can’t
distinguish the difference,” says Dr.
Rosemurgy.
These two physicians in different felds
agree about the importance of getting
chest pain checked out right away. “A
heart attack can present itself in many
different ways,” Dr. Rosemurgy says. “You
need to treat any chest pain seriously.”
DON’T JUST WAIT
That means calling 911 or having
someone else drive you to an ER. “Go
and be seen by a doctor rather than
sitting home waiting and hoping,” Dr.
Tirheimer says. “If it is a heart attack, the
faster you’re treated, the better your odds
of a full recovery.”
Conversely, learning that your pain is
not heart-related will be a huge relief. “If I
can tell a patient, ‘It seems more like your
stomach or gallbladder, and not anything
life-threatening,’ that’s a big reduction in
their anxiety level,” Dr. Tirheimer says.
Once a heart problem is ruled out,
doctors can fnd out what is causing the
pain. Tests depend on the symptoms,
health history, age and other factors.
Some patients are admitted to the
hospital for observation and further
testing, while others are sent home with
follow-up instructions. But stay attuned
to your symptoms. “If your frst doctor
doesn’t see anything and you go home
but feel worse, come back,” Dr. Tirheimer
says. “Sometimes it isn’t until later that a
disease declares itself.”
Your frst move with chest pain should
be to seek immediate medical attention.
Says Dr. Rosemurgy: “It’s always better to
be safe than sorry.”
Heart attack can be different in women
As with men, the most
common heart attack
symptom in women is chest
pain or discomfort. But,
according to the American
Heart Association, women
are more likely than men to
experience other symptoms,
including:
l shortness of breath
l pressure or pain in the
lower chest or upper
abdomen
l dizziness, lightheadedness
or fainting
l upper back pressure
l nausea, cold sweat or
vomiting
l extreme fatigue.
Unfortunately, women often
delay getting attention for
themselves. In fact, the AHA
also reports that 81 percent
of women said they would call
911 for someone else showing
heart-attack signs, while only
65 percent would call for
themselves.
How to AvOID rEFlux
If your chest discomfort turns out to be heartburn rather than a cardiac
problem, that’s a relief, because heartburn is much less dangerous.
But it’s still troublesome, as reflux (GERD) can lead to esophageal cancer.
Try these simple steps to reduce the occurrence of acid reflux:
l Avoid alcohol, cigarettes, aspirin/anti-inflammatories and citrus.
l Raise the head of your bed about six inches; this lets gravity help
keep your stomach acids down.
l Don’t eat close to bedtime or late at night.
l Try some over-the-counter antacids.
If symptoms persist, see your doctor.
Source: American Heart Association
florida hospital (844) 504-9378 | FAll 2015 13
FH.F15.hearthealth.2.indd 23 11/4/15 2:05 PM
For many parents, the hostess twinkie’s return
to the marketplace sparked a smile of nostalgia—and a
frown of concern. we may recall that spongy treat from
our own childhoods, but it’s not on our nutrition plan for
our children—or ourselves, for that matter. But don’t de-
spair: when it’s time to pack a lunch, for yourself or your
family, a creative approach can put healthy eating on the
midday agenda:
1 MAKE IT FUN FOR KIDS. if children see a healthy
lunch as something enjoyable, says megen erwine, a
Florida hospital registered dietitian/nutritionist, they will
be more apt to eat it. “kids get bored easily,” says erwine.
“try approaching the same meal in different shapes or
in different containers.” During the school year, perhaps
your picky eater will enjoy selecting a special lunch box
featuring a favorite superhero. trade in aluminum foil for
small tupperware containers. as for the lunch itself, erwine
suggests preparing food in fun shapes. “kids love bite-size
items, so use cookie cutters to cut sandwiches,” she says.
and make the lunch colorful, with bright fruits and veggies
such as cherry tomatoes, grapes and carrot strips.
2 BE A GOOD ROLE MODEL. the “do as i say,
not as i do” model of parenthood is as obsolete as
the 8-track. “Lunch is the most overlooked meal by most
people i talk with—our busy lives make it problematic,”
erwine says. “as adults we need to spend more time to
create healthy lunches for ourselves.” and that doesn’t
just mean eating more spinach. she suggests aiming
to include foods from four food groups at each lunch:
whole grains, veggies-and-fruits, dairy and protein. “try
to include about 10 grams of fber and 15 grams of protein
in adult lunches,” she says. “that should provide plenty of
energy to sustain you all afternoon.”
3 USE A GRADUAL APPROACH. Let’s face it: if
kids reject a food at home, they’re sure as heck not
going to eat it from a brown bag when they’re beyond
your gaze at school. erwine recommends introducing an
unfamiliar food at home several times, in small amounts,
before adding it to a packed lunch. Don’t give up if a child
discards a new food at frst. “research shows that kids
need to be exposed to a new food up to 20 times before
they even try it, let alone like it,” she says. “so consistency
is important.”
4 SEEK BALANCE. aim to include the four food
groups as you pack a lunch, and emphasize fruits
and veggies over meats and cheeses—the latter are
nutritionally important, but tend to be overrepresented on
our plates. “we forget that we need vegetables more often
than just at dinner,” erwine says. make veggies more fun
with healthy dips, like hummus or ranch dip made with
Greek yogurt, to dip your carrots and celery.
5 PROMOTE SMART SNACK FOODS. new govern-
ment standards took effect in the 2014–15 school year
for snack foods sold in school vending machines and a-la-
carte cafeteria lines. Doughnuts, candy bars, high-fat chips
and sugar-flled sodas are gone, while granola bars, light
popcorn, low-fat chips and fruit cups are now favored. add
foods from two specifc food groups, erwine suggests, such
as celery with peanut butter or veggies with guacamole.
5 tips to make lunch a nutritious success for
your family
Pack healthy!
FALL 2015 | inspiredtampabay.com14
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