March Springfield Healthy Cells 2012

March 2012 FREE

HealthyCellsM A G A Z I N Ewww.healthycellsmagazine.com

TM

areaPromotingHealthier Living in Your Community • Physical • Emotional • Nutritional

SPRINGFIELD/DECATUR

Music for theHeart page 12

Do You Know HowMuch A Stay-at-HomeParent is Worth? page 19

DUIs and The VictimImpact Panel page 22

Make It Easy to‘Get Your Plate

in Shape,pg. 14

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You may not understand everything kids say. But that’s ok. You don’t have to be perfect to be a perfect parent. Because kids in foster care don’t need perfection. They need you. AdoptUsKids.org

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This Month’s Cover Story:Volume 3, Issue 3

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12

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Grief Recovery:Exploring the ‘F’ Words

Emotional:Mindfulness Matters

Nutritional:Providing Healthy Foods In Our Community

Physical:Clubfoot : A Definition

Cardiovascular Health:Music for The Heart

Stop Smoking:Resolved to Quit Smoking

Healthy Aging:The Health Benefits of Coconut Oil

Behavior:Achieving Our Goals

Financial Security:Do You Know How Much A Stay-at-Home Parent is Worth?

Pulmonary Disorder:Breathing a Sign of Relief

Legal Consequences:DUIs and The Victim Impact Panel

Healthy Lifestyle:Fresenius Medical Care Helps PatientsLive a Better Life on Dialysis

MARCH 2012

Healthy Cells Magazine is intended to heighten awareness of health and fitness information and does not suggest diagnosis or treatment. This information is not a substitute for medical attention. See your healthcare professional for medical advice and treatment. The opinions, statements, and claims expressed by the columnists, advertisers, and contributors to Healthy Cells Magazine are not necessarily those of the editors or publisher.

Healthy Cells Magazine is available FREE in high traffic locations throughout the Greater Springfield and Decatur area, including major grocery stores, hospitals, physicians’ offices, and health clubs. Healthy Cells Magazine is published monthly and welcomes contributions pertaining to healthier living. Limelight Communications, Inc. as-sumes no responsibility for their publication or return. Solicitations for articles shall pertain to physical, emotional, and nutritional health only.

Mission: The objective of Healthy Cells Magazine is to promote a stronger health-conscious community by means of offering education and support through the cooperative efforts among esteemed health and fitness professionals in the Springfield/Decatur Illinois area.

Healthy Cells Magazine is a division of:

1711 W. Detweiller Dr., Peoria, IL 61615 Ph: 309-681-4418 Fax: [email protected] • www.healthycellsmagazine.com

For information about this publication, contact LimeLight Communications, Inc. 309-681-4418, [email protected]

Make It Easy to‘Get Your Plate in Shape’

page 14


grief recovery

What you practice is what you get good at! The Grief Recovery Handbook makes constant reference to the fact that you must grieve and complete your relationship to your pain. Lacking Grief Recovery® skills, grievers often begin to identify them-selves by the pain they have experienced. In a relatively short time, the griever becomes familiar with that pained identity. The griever may also develop a very strong loyalty to the now familiar pain. No one wants to give up things they own or feel very familiar with.

What you practice is what you get good at! In a society that does not encourage or support effective Grief Recov-ery® actions, it is typical for grievers to find themselves isolating from friends, family and co-workers. In an attempt to escape the very real sense of being judged or criticized for having the normal feelings caused by loss, the griever may begin to avoid all people or events that might lead to having to defend their feelings or to act as if they were recovered. The griever becomes very familiar with and loyal to the isolation that seems to protect them.

What you practice is what you get good at! We have been taught, incorrectly, that grievers want and need to be alone. And, we have been taught, also incorrectly, that grievers do not want to talk about the losses they have experienced. The griever, caught between the treatment they receive from well intentioned friends and their own fears, begins to become very familiar with being alone.

What you practice is what you get good at! So far we have identified Pain, Isolation, and Loneliness as highly probable areas of familiarity for grieving people. It is tragic when a griever, already struggling with the normal and natural emotions caused by loss, is further limited by some habits that do not enhance or en-courage completion and recovery from significant emotional loss. Familiar is not necessarily good, it is only familiar. Comfortable is not necessarily good, it is often just familiar. The old cliche, “Better the devil I know then the devil I don’t know,” almost explains our loyalty to the familiarity of Pain, Isolation and Loneliness. Change can be difficult and awkward at the best of times, and it is clearly difficult for grieving people for whom the whole universe may seem upside down. It is essential that we begin to become familiar with actions, skills and behaviors that will lead to successful recovery from significant emotional losses. It does not require any more energy to practice help-ful things than unhelpful ones. The Grief Recovery Handbook is an excellent source of appropriate and effective Grief Recovery® tools that can lead to completion of familiar behaviors or beliefs that are not helping us improve our lives. In a prior article of this series we said, Familiarity can create a pow-erful illusion that change is not necessary, that growth is not possible. You must fight off the illusion of comfort caused by familiarity. It is not your nature to live a life of Pain, Isolation and Loneliness. It is your

nature to be loving and lovable, trusting and trustable. As you practice the principles and actions of Grief Recovery® you will become familiar with your natural ability to be happy.

What you practice is what you get good at!

Next month: “Right Or Happy - Pick One!”

For informationaboutprogramsandservices,write toTheGriefRecovery Institute,P.O.Box6061-382ShermanOaks,CA.91413.Call818-907-9600orFax:818-907-9329.Pleasevisitourwebsiteat:www.grief-recovery.com

Exploring the ‘F’ Words — #3 — FamiliarityHealthy Cells magazine is pleased to present the tenth in a series of feature articles on the subject of Grief Recovery®. The articles are

written by Russell P. Friedman, Executive Director, and John W. James, Founder, of The Grief Recovery Institute. Russell and John are co-authors of WHEN CHILDREN GRIEVE - For Adults to Help Children Deal with Death, Divorce, Pet Loss, Moving, and Other Losses - Harper Collins, June,

2001 - & THE GRIEF RECOVERY HANDBOOK - The Action Program For Moving Beyond Death, Divorce, and Other Losses [Harper Perrenial, 1998]. The articles combine educational information with answers to commonly asked questions.

— Healthy Cells Magazine — Springfield / Decatur — March 2012

Mindfulness MattersCan Living in the Moment Improve Your Health?

emotional


At some point in your life, someone probably told you, “Enjoy every moment. Life is short.” Maybe you’ve smiled and rolled your eyes at this well-intentioned relative or co-worker. But

the fact is, there’s something to it. Trying to enjoy each moment may actually be good for your health. The idea is called mindfulness. This ancient practice is about being completely aware of what’s happening in the present—of all

that’s going on inside and all that’s hap-pening around you. It means not living

your life on “autopilot.” Instead, you experience life as it unfolds mo-ment to moment, good and bad, and without judgment or precon-

ceived notions. “Many of us go through our lives without really being pres-ent in the moment,” says Dr.

Margaret Chesney of the University of California, San Francisco. She’s studying how mindfulness affects health. “What is valuable about mindfulness is that it is accessible and can be helpful to so many people.” Studies suggest that mindfulness practices may help people manage stress, cope better with serious illness and reduce anxiety and depression. Many people who practice mindfulness report an increased ability to relax, a greater enthusiasm for life and improved self-esteem. One NIH-supported study found a link between mindfulness meditation and measurable changes in the brain regions involved in memory, learning and emotion. Another NIH-funded researcher reported that mindfulness practices may reduce anxiety and hos-tility among urban youth and lead to reduced stress, fewer fights and bet-ter relationships. A major benefit of mindfulness is that it encourages you to pay attention to your thoughts, your actions and your body. For ex-ample, studies have shown that mindfulness can help people achieve and maintain a healthy weight. “It is so common for people to watch TV and eat snack food out of the box without really attending to how much they are eating,” says Chesney. “With mindful eating, you eat when you’re hungry, focus on each bite, enjoy your food more and stop when you’re full.” Finding time for mindfulness in our culture, however, can be a challenge. We tend to place great value on how much we can do at once and how fast. Still, being more mindful is within anyone’s reach. You can practice mindfulness throughout the day, even while an-swering e-mails, sitting in traffic or waiting in line. All you have to do is become more aware—of your breath, of your feet on the ground, of your fingers typing, of the people and voices around you. Chesney notes that as people start to learn how to be more mindful, it’s common and normal to realize how much your mind races and focuses on the past and future. You can just notice those thoughts and then return to the present moment. It is these little, regular steps that add up and start to create a more mindful, healthy life. So, before you roll your eyes again, take a moment and con-sider mindfulness.

Formoreinformation,pleasevisitwww.NIH.gov.

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nutritional

Providing Healthy FoodsIn Our Community

By Central Illinois Foodbank

Boxes are shuffled and forklifts beep as they glide through the warehouse. It’s a normal day at Central Illinois Foodbank, and a steady stream of volunteers filter in and out as food is

packed up and loaded onto trucks. At the Foodbank, donated food and grocery items are col-lected from growers, manufacturers, and retailers for distribution to charitable agencies serving people in need. Over eight million pounds of food is distributed annually to over 150 food pantries, soup kitchens, residential programs and after-school programs in a twenty-one county region. Central Illinois Foodbank is a member of Feeding America, the nation’s largest domestic hunger-relief organization, and is a United Way certified agency.

One particular area of focus at the Foodbank is distributing fresh, nutritional produce to partner agencies. Through mobile pantry food distributions, local pantries are supplemented with perishable products like fresh produce and bakery items. Mobile pantries are direct food distributions which take place three to four times per month in six counties demonstrating the highest need. At the mobile pantry, food is lined up on pallets and attendees choose which items they would like. By using the “choice method,” waste is significantly reduced. For example, if a person with a pea-nut allergy is handed a jar of peanut butter, the product is wasted. By allowing families to make choices, food is distributed based on need and ability to use the product in one’s diet. Typically, about


12,000 pounds of food is distributed to anyone with need in under two hours, thanks to the assistance of local organizations that provide volunteers. In December of 2011, two Springfield sites partnered with the Foodbank and hosted a mobile pantry which focused solely on fresh produce. Apples, onions, cabbage, potatoes, and carrots were provided to hungry families in the area. Between the two locations, over 40,000 pounds of fresh produce was distributed to over 2,000 individuals. By distributing recipes alongside these food items, attendees are encouraged to be creative with the resources available to them. Freezing is also encouraged to extend the life of the prod-uct. Since fresh items are sometimes more expensive or are simply unavailable, specifically within rural communities where there are fewer grocery stores, the Foodbank has made it a goal to have fresh produce available to agencies. Acquiring fresh produce takes the help of the community, too. During warmer months, local gardeners are encouraged to get involved with “Plant a Row for the Hungry” initiative, in which com-munity members donate a row from their own gardens to feed hun-gry families. This highly nutritional product gets from the garden to the families in need once it leaves the Foodbank warehouse. The need for healthy food within the Foodbank’s service area is great. A recent study conducted by Feeding America, The Nielsen Company, Howard G. Buffett Foundation and ConAgra Foods Foundation showed that one in four children in central Illinois are food insecure, meaning they don’t know where their next meal will come from. During summer months when children are out of school, the need continues as there is no free/reduced lunch or

breakfast available for those students. With many parents operat-ing on a tighter budget during summer months, choices on paying bills versus buying food have to be made in some cases. While hunger is an issue for people in all walks of life, Central Illinois Foodbank is working every day to meet the needs of the community. By collaborating with others and providing nutritional food to families in need, the Foodbank works against issues like obesity and other health problems, and is making sure children have the ability to concentrate in school. Providing healthy food means providing a better quality of life to many people right here in central Illinois.

Ifyou’reinspiredtotakeactionandhelpthoseinneed,visitourwebsiteatwww.CentralILFoodbank.orgformoreinformation.

One More Reason to Choose CPO

Call today to schedule your appointment at 1.888.676.2276

Comprehensive Prosthetics & Orthotics is committed to restoring mobility and quality of life for patients of all ages, with a full range of orthotic and prosthetic services and an on-site fabrication laboratory.

www.cpousa.com

Nitin Bhanti is a Certified Orthotist who completed the certification program at Northwestern University Feinberg School of Medicine - Prosthetic and Orthotic Center. He completed his bachelor’s degree at SUNY Stony Brook in New York with a major in Biopsychology. Nitin’s focus has been on pediatrics throughout his training and would like to continue to improve the lives of young children in central Illinois. Nitin’s goals are to continue to improve the lives of his patients through orthotic intervention, and to take advantage in the sharing of information to improve the field of prosthetics and orthotics.

Nitin Bhanti, CO


Clubfoot: A DefinitionBy Nitin Bhanti, CO

Clubfoot, also known as talipes equinovarus, is a congenital (present at birth) foot deformity. It affects the bones, mus-cles, tendons, and blood vessels and can affect one or both

feet. The foot is usually short and broad in appearance and the heel points downward while the front half of the foot (forefoot) turns inward. The heel cord (Achilles tendon) is tight. The heel can ap-pear narrow and the muscles in the calf are smaller compared to a normal lower leg. There are various risk factors for clubfoot. These include, abnor-mal positioning in the uterus, family history of clubfoot, increased occurrences in those children with neuromuscular disorders, such as cerebral palsy (CP) and spina bifida, and oligohydramnios (de-creased amount of amniotic fluid surrounding the fetus in the uterus) during pregnancy. Environmental factors play a role in causing club-

foot as well. Studies have strongly linked clubfoot to cigarette smok-ing during pregnancy, especially when a family history of clubfoot is already present. Your child’s physician makes the diagnosis of clubfoot at birth with a physical examination. Your physician obtains a complete pre-natal and birth history of the child and asks if other family members are known to have clubfoot. Developmental delays may require fur-ther medical follow up to evaluate for underlying problems. Other diagnostic procedures include x-rays and CT scan. There are many treatments for clubfoot. These involve different manipulations, casts, and sometimes surgery. An experienced or-thopedic surgeon discusses these options with the parents. The most common method of treating clubfoot is the Ponseti method. Using this method, clubfoot can be corrected in six to eight weeks

physical


using manipulation and casts. When using this method, fewer than five percent of severe clubfoot cases end up requiring surgery. After the removal of the last cast, it is mandatory that the baby wear braces (ortho-ses) for at least two to three months, 24 hours a day. The orthoses uses open- toed, high top shoes attached to a metal bar. It is necessary to see an orthotist for the mea-suring and fitting of this specialized orthoses. Follow up appointments are necessary for adjustments and proper monitoring. Clubfoot can reoccur if these guidelines are not followed. Various orthotic devices are available today for the treatment of clubfoot. These include the Dobbs Dynamic Clubfoot Bar, the Mitchell Clubfoot system, and The Denis-Browne bar. Although these orthoses provide similar functionality, they have different designs and features. It is up to the physician and/or treating Orthotist to provide the design most appropriate for the baby. The Dobbs Bar allows for dynamic movement while the baby is crawling, and allows rotational movement to occur without impeding the treatment. The Mitchell system offers silicone shoes which are much more flex-ible and comfortable. It also allows for the parents to visually see if the baby’s foot is properly placed inside the shoes. The Denis-Browne Bar is a traditional method used and allows easy contouring and adjustments for the boots and bar. There is no way to prevent clubfoot at this time. Genetic counseling can help parents understand the odds with each pregnancy for having a child with clubfoot. Researchers are continuously trying to better understand the genetic and environmental causes that may contribute to clubfoot. Following the protocols for treatment that exist today allow for proper treatment and good results when dealing with congenital clubfoot.

NitinBhanti isaCertifiedOrthotistatComprehensiveProsthetics&Orthotics, Inc.(CPO).CPOprovidespatientsinCentralIllinoiswithprostheticandorthoticdevicesandcare,andalsohousesanon-sitefabricationdepartmentwherecustomorthosesandprosthesesaredesignedandcreatedforeachpatient.CPOcanbereachedbycallingtollfree888-676-2276.Visitthewebsiteatwww.cpousa.com.

Normal Clubfootin baby

Casting


We are surrounded by music everyday without real-izing it. Listening to music is a part of our daily lives. Whether the music is heard while driving,

working, or in a television commercial, it evokes a re-sponse. As we listen to music we often do not appreci-ate the potential physical and emotional effects. Research has documented many positive physical and emotional effects when listening to music. The use of music to improve health is not a new concept, but dates back to about the sixth century where the Greek philosopher Pythagoras, believed that music significantly contributed to health. Florence Nightingale, during the Crimean War in the mid 1800s, also recognized the role of music on the healing process and noted that wind or string instruments capable of continuous sound have a beneficial effect. In the early 1900s, health care practitioners used music in conjunction with anesthesia to distract patients from surgery. Finally, Ilsen, a nurse, advocated for the implementation of musi-cal prescriptions, established the National Association for Music in Hospitals in 1926. More recently research surrounding music and the heart has regained interest. Data is accumulating which supports the inclusion of music as an augmentative therapy. Re-search investigating music and cardiovascular health has found benefits in the areas of stress management and re-laxation, reduction of heart rate and blood pressure, as well as positive changes in mood and emotional states. Further, music has been shown to reduce patients’ perception of pain, alleviate preoperative anxiety, and create positive recovery effects following a heart attack. Music listening has been found to provide many of these same benefi-cial effects among individuals who have already developed coronary heart disease. For these individuals reductions in anxiety, heart rate, and blood pressure were observed. In addition the amount of oxygen demanded by the heart muscle, an important indicator of the heart muscle’s effi-ciency, was noted to improve as well. Music has also been found to have beneficial effects similar to laughter in dilat-ing blood vessels. In this same study researchers discov-ered blood vessels narrowed when participants listened to music they perceived as stressful. Therefore, the type and perception of music is important in the therapeutic out-come. What is currently reported to be the best type of music for a therapeutic response is full of character, slow, rhythmically repetitive, dynamically predictable, low in tonal register, harmonically pleasant and void of vocal content. Another aspect of the therapeutic response to music is the

cardiovascular health

Submitted by Shelly A. Challans, BFA,Erin Ellinger, BS, & Marilyn A. Prasun, PhD, CCNS, FAHA,

School of Nursing at Millikin University

Music forThe Heart


musical training of the individual. Musicians have been found to have stronger responses as compared to non-musicians result-ing in a greater reduction in heart rate, respiratory rate and blood pressure. Although there are many considerations to make when bringing music into the healthcare setting the current literature provides evidence supporting the important therapeutic role of music in cardiovascular health. Given the many reported benefits of music on the heart re-searchers, from Millikin University and Christie Clinic with grant funding from Provena Covenant Medical Center Foundation are conducting a study at Provena Covenant Medical Center examin-ing the effects of classical piano music on the heart. This study builds upon the Music and Electrophysiology 2004 study, which found that classical harp music promotes relaxation leading to a more organized electrical conduction through the hearts of pa-tients with abnormal heart rhythms. The current study investigates the benefits of classical piano music listening during an electro-physiology study, a test which measures electrical conduction through the heart, in patients with a specific type of abnormal heart rhythm called paroxysmal atrial fibrillation. Baseline measurements of heart rate, respiratory rate, oxygen saturation, and electrical conduction through the heart are made and then study participants listen to a 10 minute recording of Johann Pachelbel’s Canon in D played on the piano. At the conclusion, as well as 10 minutes following the completion of the music, additional sets of measure-ments are taken to determine the music’s effect. In comparison to the Music and Electrophysiology 2004 study which presented Canon in D via live harp, this study provides each participant with personal headphones allowing for control of the sound level deliv-ered creating an optimal listening environment. The results of this study have the potential to change how patients with abnormal heart rhythms are managed, and how health care providers think about creating a pleasant, healing environment for their patients. Music is part of our culture and dates back to early civilization. Many beneficial health effects have been reported from listening to music. The current research being conducted by Millikin University, Christie Clinic and Provena Covenant Medical Center hopes to fur-ther expand our understanding of the important role of music and cardiovascular health. Findings may serve to facilitate incorpora-tion of music into treatment strategies.

FormoreinformationyoumaycontactMarilynA.Prasun,PhD,CCNS,FAHAat217-424-6348,intheSchoolofNursingatMillikinUniversityDecatur,IL.

stop smoking

Although smoking is often touted as an expensive habit, nicotine replacement therapy (NRT) to aid in quitting smoking can seem like an expensive purchase as well.

However, the use of NRT products to quit smoking can al-most triple a smoker’s chances of success. “Your best chances for success in quitting smoking are using a medication and counseling,” says Dr. Tom Peterson, smoking cessation expert and chair of Tobacco Free Part-ners. “You don’t need to go at it alone just because money is tight. The first option is to consider purchasing ‘store-brand’ NRT products.” Perrigo, based in Allegan, Michigan, is a pharmaceutical company that manufactures and distributes most of the over-the-counter medications, including store-brand nicotine gum and nicotine lozenges. Perrigo estimates its store-brand over-the-counter NRT products save consumers, on aver-age, 42 percent over comparable brand name products. To find even more savings, individuals can regularly moni-tor retailers’ circular flyers and websites, and retailers will often discount NRT products. The decision to stop smoking is an important one. Below are some tips to get started: • Follow a support plan. Personalized plans are available at

smokefreehabits.com. • When the desire to smoke strikes, do something else. • Carry things to put in your mouth, like gum or hard candy.

Formoreinformation,pleasevisitwww.aracontent.com.

Resolved to Quit Smoking?Tips for Saving on Smoking

Cessation Products

cardiovascular health


Make half your plate fruits andvegetables. • Eat a variety of vegetables, es-

pecially dark-green, red and or-ange varieties, as well as beans and peas.

• When buying canned vegeta-bles, choose “reduced sodium” or “no salt added” whenever possible. Rinsing whole variet-ies like beans, corn and peas can also reduce sodium levels.

feature story

During National Nutrition Month® and beyond, the Academy of Nutrition and Dietetics (formerly the American Dietetic Associa-tion) encourages everyone to include healthy foods from all food

groups through this year’s theme: “Get Your Plate in Shape.” “Vegetables, fruits, whole grains, lean proteins and low-fat dairy products contain the nutrients we need to maintain healthy lifestyles,” says registered dietitian and Academy Spokesperson Andrea Giancoli. “Make sure your eating plan includes foods from all the food groups and in appropriate portions. USDA’s MyPlate is a great tool to guide and help us be mindful of the foods that make up our balanced eating plan.” Giancoli offers the following recommendations to “Get Your Plate in Shape”:

Make It Easy to‘Get Your Plate

in Shape’


• Dried and frozen fruits and those canned in water or their own juice are good options when fresh varieties are not available.

• Make sure every meal and snack has at least one fruit or vegetable or both.

Make at least half your grains whole.• Choose brown rice, barley and

oats and other whole grains for your sides and ingredients.

• Switch to 100-percent whole-grain breads, cereals and crackers.

• Check the ingredients list on food packages to find foods that are made with whole grains.

Switch to fat-free or low-fat milk.• Fat-free and low-fat milk have the

same amount of calcium and other essential nutrients as whole milk, but less fat and fewer calories.

• If you are lactose intolerant, try lac-tose-free milk or a calcium-fortified soy beverage.

Vary your protein choices.• Eat a variety of foods each week

from the protein food group like seafood, nuts and beans, as well as lean meat, poultry and eggs.

• Eat more plant-based proteins such as nuts, beans, whole grains and whole soy foods like tofu and edamame.

• At least twice a week, make fish and seafood the protein on your plate.

• Keep meat and poultry portions lean and limit to three ounces per meal.

Cut back on sodium and empty calories from solid fats and added sugars.• Drink water instead of sug-

ary drinks like regular sodas, fruit-flavored drinks and sweetened teas and coffees. Choose 100-percent fruit juice.

• Compare sodium in foods and choose those with the least amount listed on the Nutrition Facts Panel.

feature story

• Season foods with spices or herbs instead of salt.• Select lean cuts of meat or poultry and fat-free or low-fat dairy

products.• Use heart-healthy oils like olive, canola and sunflower oil in place of

butter or shortening when cooking.

Giancoli recommends cooking more often at home, where you are in control of what is in your food. “And don’t forget that exercise and healthful eating are crucial to maintaining a healthy lifestyle,” Giancoli says. “Choose activities you enjoy like going for a walk with your family, joining a sports team, dancing or playing with your children. If you don’t have a full 30 minutes, carve out 10 minutes three times a day. Every bit adds up and health benefits increase the more active you are.”

AspartofNationalNutritionMonth,theAcademyofNutritionandDietetics’NationalNutritionMonthwebsiteincludesofhelpfultips,reci-pes,fungames,promotionaltoolsandnutritioneducationresources,alldesignedtospreadthemessageofgoodnutritionaroundthe“GetYourPlateinShape”theme.TheAcademyofNutritionandDietetics(formerlytheAmericanDieteticAssociation)istheworld’slargestorga-nizationoffoodandnutritionprofessionals.TheAcademyiscommittedtoimprovingthenation’shealthandadvancingtheprofessionofdietet-icsthroughresearch,educationandadvocacy.VisittheAcademyofNutritionandDieteticsatwww.eatright.org.


Health is not merely the absence of disease! This is an impor-tant point and one I regularly try to remind my patients of. To be healthy and well in older age we need three things:

good vision, good mobility, and a well functioning brain. Alzheim-er’s and similar dementing brain illnesses are the cause of the most common dreaded debilitating conditions that lead to loss of independent function. What’s especially alarming is that we are seeing a significant rise in the incidence of Alzheimer’s, and fright-eningly, at younger ages. What’s going on? What’s the cause? In a simple word, INFLAMMATION! I have written about inflammation in multiple other topics as the root evil of most of the bad illnesses we are burdened with including heart disease, diabetes, auto-immune illnesses, and cancer. The major driver of inflammation in our body is sugar and anything we put into our body that is rapidly turned into sugar - namely carbohydrates. The average American eats 13 pounds of sugar a year! YIKES! We all love sweets and carbohydrates but we should have them for an occasional treat, not a regular dietary ingredient. Our poor western diet is pushing us ever more rapidly to a general de-conditioning of the human body. What can you do to prevent inflammation and the result-ing cascade of negative effects — including the increased risk of Alzheimer’s? First, CUT the carbohydrates; then ADD healthy fats back into your diet. Let me re-introduce you to coconut oil - a very healthy fat that all of us should have in our diet on a daily basis. You don’t hear much about it yet in the media, but that will likely change as its health benefits are reaffirmed. Societies that include coconut oil in their diets are generally less overweight, have less heart disease, and have a lower incidence of dementia type illnesses! However, during WWII we lost our country’s regu-lar supply of coconut oil as many tropical islands were involved in conflict. Our food industry came up with alternatives including vegetable oils from grains - soy, corn, canola, and others. These oils are touted as unsaturated and better for our health, but that is primarily industry advertising that isn’t based in fact. Let’s explore a bit and compare these oils. Common vegetable oils contain long chain fatty acids (LCFA) which require “packaging” with other lipoproteins to be absorbed and require extra enzyme systems to digest and pro-cess. They are generally stored as fat in our body rather than being used by the body. This is because it requires less effort and energy on our body to store it than to process it. Further, the unsaturated vegetable oils (supposedly healthier??) generally in-crease platelet stickiness which increases the risk of blood clots leading to heart attacks. Vegetable oils are also high in Omega 6 fatty acids which lead to inflammation by upsetting the Omega 3/6 ratio where the Omega 3’s are anti-inflammatory, especially with regard to heart disease. In comparison, coconut oil is a medium chain fatty acid (MCFA) that easily enters our cells without special packaging and is transported to the liver for energy production without the use of any special enzymes. This means less chance of being stored as fat! Coconut oil also seems to stimulate our metabolism, which helps with weight loss! Many studies have proven that the simple replacement of vegetable oils (LCFA) with coconut oil (MFCA) re-

The Health Benefits ofCoconut Oil

By Dr. Tom Rohde, Renew Total Body Wellness Center

healthy aging


sults in lower body weight due to less fat storage. Metabolism of LCFA oils produces the inflammation driving, fat storing glucose while metabo-lism of MCFA oil produces ketone bodies. This is an important distinction because ketones are an alternate fuel source for our body and brain that doesn’t stimulate a sugar spike, which is what stimulates insulin produc-tion. Remember, insulin’s only job in our body is to lower glucose and to store excess glucose as fat - not what most of us desire. Coconut oil (be sure to buy USDA Certified organic) is also loaded with lauric acid which is metabolized to monolaurin in the body. Mono-laurin is a great immune system enhancer that is found in breast milk and helps breast fed infants have a much lower incidence of ear, throat, and other infections than those that are bottle fed. Monolaurin disrupts the cell walls of bacteria and viruses - it is a natural antibiotic/antiviral! MCFA’s have entered the athletic arena as a great energy source. In the hospital we use MCFA’s to feed the critically ill via intravenous nutrition without spiking blood sugars, and it may help the brain recover in infants deprived of oxygen at birth! Coconut oil is a total winner - easier to digest, absorb, metabolize, prevents sugar spikes, increases metabolism that leads to lower weight and improved sports performance.

How can coconut oil help your brain and reduce your risk ofAlzheimers?Readnextmonth’sarticletofindout.

Ifyou’dlikeamoredetailedexplanationofthedifferenceinabsorptionandmetabolismofdifferentoilsagoodonlinesourceiswww.fatsoflife.com/fat-basics.phpIfyouareinterestedinyourownwellness,aperson-alizedapproachtoyourhealthcare,orwouldlikemoreinformationonunderstandingyourriskforAlzheimer’s,pleasevisitDr.Rohde’swebsite:www.DrRohde.com.Toscheduleanappointmentforaconsultationyoumaycallhisofficeat217-864-2700.

Julie Hale Miller Tom Hale

Chatham

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Not too long ago, many of us made some resolutions to bring in the New Year. All too often, we work diligently toward those goals for a short time and then gradually work on them less and

less. Before we know it, the year is halfway over and we’ve completely lost sight of those goals that seemed attainable just a few months ago. Luckily, there are a few things you can do to help keep you on track and achieving those goals. First, be sure that the goal you have set for yourself is attainable. Is this a goal that you have the resources (time, money, opportunity) to pursue? If so, are you willing to invest them in this goal? In other words, is this goal more worthy of your time, energy, money than some of the other things you’ve been spending those resources on? Often, we set goals without really thinking them through. We may decide we want to lose weight but not think about the sacrifices that must be made in terms of purchasing healthier food, monitoring portion sizes and calories, and taking the time and energy to exercise. Be sure that you’re willing to put in the work necessary to achieve the goal. Support is another important aspect of maximizing the potential to achieve our goals. Even if the goal you have chosen is strictly indi-vidual, it can be beneficial to have your own “cheerleaders.” These are the people that you can reach out to when you’re faltering. They’re motivating, encouraging and non-judgmental in their support. Many people choose to give themselves a reward in order to in-crease motivation. This could be considered the “payoff” for achiev-ing the goal or perhaps smaller rewards that are collected along the way. An example could be someone that decides to buy a new outfit after losing five pounds when the goal is to lose 15 pounds. Looking in the mirror at the new outfit on a new figure can help provide the push to keep working hard. Be sure that rewards are in accordance with the goal you’ve set instead of working against it. For instance, it wouldn’t be helpful to reward yourself with a large piece of cake every time you exercised.

Now for the biggest obstacle of all to achieving a goal: excuses, or “reasons” as we like to call them. As humans, we’re masters at ratio-nalizing our own behaviors. Perhaps we’re not working out “just today” because we’re tired. But we’ll definitely exercise tomorrow…or so we tell ourselves. Russ Harris has developed some tips for taking the power out of our excuses and rationalizations and keeping us on track. In his book, “The Happiness Trap: How to Stop Struggling and Start Living,” he suggests having a thought about not being able to do some-thing but contradicting that thought with your behavior. For instance, thinking “I can’t keep reading this article” but then continuing to read. This demonstrates that those “can’t” thoughts are only thoughts and do not equal corresponding behavior. He also suggests asking yourself this question, “If the life of my loved one depended on it, could I still at-tempt this goal, despite all of the ‘reasons’ not to?” Usually, when we put things in this perspective, it seems that all of those reasons not to do something seem insignificant, even if they felt so important before. Unfortunately, there is no magic formula that guarantees success. However, if we can learn to choose attainable goals, reward ourselves for progress, and utilize our cheering section, we’re already increasing the chances of that goal being achieved. We further maximize the chances of achievement by debunking those thoughts, or “reasons,” that we tell ourselves are facts. We can take power back into our own hands instead of letting a few thoughts dictate what we can and can’t do, and seeing a psychologist can help further by teaching these skills and providing support. Remember, it’s not too late to keep working on those New Year’s resolutions!

PsychologySpecialistsisagroupofdoctorsandcounselorswithabroadrangeofspecialtieswhohelppeoplewithalltypesofphysicalandemotionalpain.Formoreinformation,contactPsychologySpecial-istsat309-648-0782orvisitwww.psychologyspecialists.com.

AchievingOur Goals

By Andrea Smith, PsyD

behavior


financial security

2011 COUNTRY survey shows that nearly 40 percent of Americans express uncertainty in the ability of their families to maintain their quality of life if they were to die or become disabled. Other costs associated with death like funeral expenses, attorney fees and final medical bills can also weigh heavily on families of the deceased. The average funeral alone can cost between $6,500 and $10,000, not including cemetery fees. One of the most important things you can do to protect your family is to make sure a stay-at-home parent is insured. If a stay-at-home parent in your household dies, will your family be able to afford the expenses of childcare, housekeeping and cooking while the surviving parent works outside the home? Meet with a knowl-edgeable financial representative for an insurance and financial review, and take charge of your family’s financial security.

Ifyouwouldlikemoreinformationonhowmuchlifeinsuranceisrightforyouandyourfamily,pleasecontactJulieHale-Millerat217-483-4355.

Imagine the cost of hiring a part-time housekeeper, a personal chef, a day care provider, a nurse and a driver. You’d have to be pretty wealthy, right? Stay-at-home parents perform all

these jobs, and they do it without getting a paycheck. Sometimes they don’t even get to take a sick day. Imagine how much money a stay-at-home mom or dad would make if they were paid for their work. Think about the amount of time spent on housework, cooking, transportation and childcare. According to a recent study by Salary.com, the average amount of time spent working as a stay-at-home parent is 94.4 hours per week. That would be a lot of overtime compensation if this job actually paid. The value of a stay-at-home parent is often overlooked, even among the parents themselves. The situation could turn into a huge financial stress when surviving family members realize the cost of replacing those duties is too expensive. Losing a loved one is bad enough. You shouldn’t have to suffer financial pain in addition to the emotional pain. Even if stay-at-home parents earned the money they’re worth, chances are they wouldn’t get adequate insurance coverage. A

Do You Know How Much A Stay-at-Home Parent is Worth?

By Julie Hale-Miller, Country Financial


pulmonary disorder

Do you or someone you know have shortness of breath or a cough? These symptoms are a common manifestation of a potential pulmonary problem. The onset and duration

of these symptoms and the presence or absence of other factors such as sputum production, fever or weight loss can effect the pulmonary evaluation. What is “pulmonary”? It is a term that the medical profession uses to reference your lungs. Your lungs are a spongy and delicate organ that helps carry oxygen to the blood and other parts of your body. Your lungs are suspended on both sides of the heart. There is an elastic tube that goes into each lung and branches out (like a tree). This tube is called the bronchi (airways). At the end of the bronchi are small air sacs that are shaped like grapes, which are called the alveoli. When air passes through your mouth or nose, it travels through your windpipe and then into the bronchi (airway) traveling to the alveoli (air sacs). When environmental or physical factors occur, they affect your airways and air sacs (bronchi and alveoli). They loose their ability to be spongy and elastic, and therefore do not provide the right amount of oxygen to your blood and other parts of your body. There are five common pulmonary disorders that create inflam-mation of the bronchial tubes or the lungs, which decreases lung capacity and possible chronic coughing, shortness of breath and fatigue. They are:

• Emphysema• Asthma• Chronic Bronchitis• Pneumonia• COPD (Chronic Obstructive Pulmonary Disease)

Once the diagnosis is made, appropriate treatment will be initi-ated by your physician. Your physician may want you to receive additional treatment in a facility of your choice. At Sunrise Skilled Nursing and Rehabilitation, our therapy de-partment has a pulmonary program specifically tailored to your needs and those patients that experience any symptoms of these disorders. Physical and occupational therapy uses several tests and tools to assess you for improving your lung function. One tool that occupational therapy uses to educate you and your family is “Energy Conservation Techniques.” Energy Conservation Tech-niques are ways for an individual to conserve their energy and reduce fatigue and shortness of breath during everyday activities. You can also use these techniques at home. Here are 10 ideas to help reduce the symptoms of Pulmonary Disorders:• Breathe. Never hold your breath during any activity. Make sure

you use slow and control breathing. Exhale for energy.• Plan Your Activities. Alternate your heavy and light activities.

Plan your heavy activities when you have the most energy.

Breathing a Sigh of ReliefBy Leslie Palos, FRD , Sunrise Skilled Nursing & Rehabilitation Center, Virden, Illinois


• Body Mechanics. Have a correct posture and avoid slouching! This allows your airways to be open.

• Height. Place personal items that you may use often at comfortable heights to decrease bending.

• Sit. Sitting requires the least amount of your energy, more than standing.• Environment. Make sure your environment is well ventilated and has good light-

ing. Wear comfortable clothes and shoes.• Organize. Gather all the items that you need to complete your task to reduce the

unnecessary steps.• Balance Rest And Work. Take the necessary rest breaks to prevent fatigue.

Especially after meals because digesting your food takes energy.• Awareness. Know your limitations. DO NOT push yourself to get a job done. If you

experience shortness of breath, dizziness or nausea, STOP.• Delegate. Don’t be too proud to ask for help.

When you go to your doctor and they put the cold stethoscope on your chest or back, it is not to wake you up or check your reflexes. It is a way that doctors check to make sure your lungs are working correctly. Should you experience any of the Pulmonary Disorder symptoms, it does not mean that you need to stop doing your daily activities. It may mean that you need to make modifications to your routine. Lastly, awareness and understanding is important. If you or a loved one has a pul-monary disorder, contact your physician, the local health department, the American Lung Association or Sunrise Skilled Nursing and Rehabilitation to receive informa-tion. Sunrise provides seven days a week rehabilitation services such as Physical, Occupational, Speech and Pulmonary Therapy.

Formore informationpleasecontactSunriseSkilledNursingandRehabilitationCenterat217-965-4715.

Correct Sitting Position

Incorrect Sitting Position


What is accomplished by ordering first-time DUI offenders to attend Victim Impact Panels? In many counties throughout Illinois, judges are ordering first-time DUI offenders to attend Victim Impact Panels right along with fines and evaluations. Clearly, the fines provide monetary sanctions. (The minimum fine for a DUI offender was raised effective January 1st, 2011 from $500 to $750 in addition to any other penalties.) Evaluations are necessary to determine if the defendant has a drinking problem and, if so, to what extent. So what are the Victim Impact Panels all about? These panels are made up of victims of drunk driving crashes — some who have been seriously injured, some who have lost a family member to such a crash, and others who have assisted victims through victim advocacy. While fines and even short jail terms provide sanctions to discour-age drunk driving, the single purpose of a Victim Impact Panel is to reach the minds of drunk drivers to illustrate through personal sto-ries and visuals that there is a genuine possibility that a drunk driver can kill or seriously injure himself or herself or kill or seriously injure someone else. It is a direct effort to reach the first-time offenders with the clear message that their actions are real and dangerous, not illusory, not a video game, not fiction.

Mothers Against Drunk Driving, the creator of the first Victim Impact Panel, believes that the panels:• Allow offenders, perhaps for the first time, to consider the pain and

suffering impaired driving can cause other people.

• Help offenders move beyond being “stuck” in focusing on their own “bad luck.”

• Serve as a first step in breaking the denial of alcoholics or those addicted to other drugs.

• Imprint images of real people in offenders’ minds that will replay when drinking and driving is considered at some future point.

• Change behavior and save lives.

The panel speakers tell their very personal stories of how a drunk driver was responsible for the death of a seventeen- or eighteen-year-old daughter or son, for instance. Or a victim who sits in his wheelchair tells how his life was changed in an instant as a result of a DUI crash. A victim advocate who has assisted hundreds of victims will show pictures of the victims and tell their stories and how their families’ lives were impacted. The audience is always told that the panelists are not blaming them for their losses: They are there, instead, to change the DUI offenders’ way of thinking and perhaps save their lives or the lives of others in the future. The audience is always spell-bound by the presentations. DUI offenders listen in rapt silence; it becomes obvious that they have never really considered the possible tragic consequences of drink-ing and driving. After attending the panels, 58% report that, in the future, they will drink but not drive. Forty-two per cent say they will never drink again!

legal consequences

DUIs andThe Victim Impact Panel

By George A.M. Heroux


Even though it is the clear objective of a VIP to influence a drunk driver’s future behavior, it is generally acknowledged by the speakers that they, too, benefit by the presentations. The experience can lighten personal pain and promote the healing process, they experience something positive from a devastating event, and they can take pride in the fact that they may prevent others from victimization.

The Illinois Statute Before 2003, ordering Victim Impact Panels was not contained anywhere in the law in Illinois; it was simply judicial discretion. That year, a proposed bill called for a requirement that all first-time DUI offenders be required to attend Victim Impact Panels. Because of some concern that the requirement would minimize judicial discre-tion by mandating a segment of a sentence, the bill was amended simply to include the authority of the judges to order the VIPs. 5 Since that time, an increasing number of State’s Attorneys and Pro-bation Departments have recommended the ordering of panels.

VIPs In Illinois In eleven counties in Illinois, the VIPs are presented by Victim Im-pact Speakers, a not-for-profit organization made up of twenty-five victims and a victim advocate who has assisted approximately 300 victims at no charge. The organization is funded by fees collected from the DUI offenders who have to pay to attend the panels. In sev-eral other counties, the panels are put together by Mothers Against Drunk Driving or the Alliance Against Intoxicated Motorists. In some counties, the panels are organized by the State’s Attorney’s Office or by the Probation Department.

For VIPs presented by Victim Impact Speakers, attendees also receive a copy of But for the Crash, a book inspired by a tragedy that occurred in 2001 when three college students were killed by a drunk driver going the wrong way on a four-lane highway. Even though the main objective of a VIP is to demonstrate the real dangers involved in drinking and driving, attendees are also

educated in the legal consequences. For example, they are informed of the law that now mandates the sentencing of a drunk driver re-sponsible for a death to three to fourteen years (six to 28 years for multiple deaths in the same crash). Some judges have determined that Victim Impact Panels would be worthwhile also for underage drinkers, even if they were not drunk drivers. Certainly, illustrating consequences of underage drinking, even when not driving, is a valuable learning experience for this group of young people. Court-ordered attendance at a Victim Impact Panel does not serve as a penalty aimed at preventing recidivism as do fines or jail terms. Instead, a Victim Impact Panel convinces first-time DUI of-fenders to recognize the seriousness of their actions. Many believe that that influence is much more successful in preventing recidivism than any penalty could ever be.

GeorgeA.M.HerouxistheExecutiveDirector/AttorneyforVictimImpactSpeakersandtheauthorofthebest-sellingnovelButfortheCrash.Hecanbereachedatvictimimpact@att.net.

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A framed print hanging on the wall behind Chuck McKeown’s head showed a lush, rolling green golf course. The word on the print said “determination” in all caps.

McKeown, 64, the owner of Golf Green Lawn Care, surely took this print to heart over the years. Now in his 35th year in business, he is doing something right. While attending Western Illinois University, McKeown worked at a golf course, managing lawns. Then, he got an offer at Sunset Golf Course in Pekin in 1971, and worked as a superintendent. After nine years at the golf course, and with his degree in recre-ational park administration, he decided to get into the lawn care business where he saw more potential for revenue. “Nothing ven-tured, nothing gained. I guess if you don’t try it, you’ll always regret not doing it,” McKeown said. Today, McKeown services the Peoria, Pekin, Bloomington, Springfield, and surrounding areas. He employs about 45 peo-ple and has about 5,000 clients, both commercial and residen-tial. McKeown attributes his success to his philosophy of treating people the way he would want to be treated and doing work “for people the way I want work done for me.” He also strives to “retain and add” rather than “lose and replace” and he said that is done by doing good work. Golf Green Lawn Care offers chemical lawn care, landscaping for commercial and residential and commercial mowing. One unique ser-vice McKeown decided to offer is Christmas decorating, which they have done for about 10 years. McKeown said they use their own prod-uct and he makes a lot of the gigantic wreaths himself. He explained that everything is a line item when it comes to Christmas decorating – from doing a tree to a roof, to garland and wreaths. Golf Green decorates, maintains and stores the décor.

But, right now, people are probably focused more on spring, and that is Golf Green’s busiest time of year. McKeown suggests that people get ready by cleaning their yard from winter. Golf Green can help with seeding, grass germinating, and a lawn pro-gram of fertilize and weed control. “Some may take only a couple applications a year. We’ll custom fit a program for whatever a customer would like to have,” he said. The cost is based on the square footage of the lawn. Throughout the year, Golf Green offers different specials, such as injections for the Emerald Ash Borer or tree spray and root feeding. “A big one that’s a problem is the Japanese Beetle,” McKeown said. The most popular service people utilize is lawn care. Second is tree and shrub treatment. McKeown offered reasons to hire the work professionally done over doing it yourself. “It makes their life easier. They don’t have to worry about going to the store, buying the product and it’s done professionally,” he said, adding that his licensed staff know the proper times to do things. Another advantage is that if it rains, within hours after an ap-plication, Golf Green will come back and re-spray chemicals free of charge. And McKeown knows his stuff, as he mentors five lawn care businesses around the United States. Golf Green offers free estimates for any of their services. He said what sets them apart from their competitors is their approach.

For more information or to make an appointment, call GolfGreen Lawn Care at 217-523-5296 between 7a.m. – 4:30p.m.Monday–Friday.

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Maintaining a healthy diet is a goal for many people, but for those with chronic illnesses it can be a matter of life and death. When chronically ill patients are able to restore food as a pleasurable

part of their daily lives, it helps raise their quality of life, encourages them to spend time with their family and can motivate them to be more active and healthy. As part of its Healthy Lifestyle campaign, Fresenius Medical Care North America (FMCNA), the nation’s leading network of dialysis facili-ties, is partnering with celebrity Chef Aaron McCargo, Jr., star of Food Network’s “Big Daddy’s House,” to promote healthy diets that include tasty, satisfying meals for people with kidney failure. To help FMCNA drive the campaign, Chef McCargo will be devel-oping tasty, satisfying and new dialysis-friendly recipes throughout the year for people on dialysis. Chef McCargo has a down-home approach to cooking, which means getting the whole family involved in preparing meals and sharing quality time together. Those with kidney failure receive dialysis treatments typically every two to three days and follow a strict renal diet. All dialysis patients at FMCNA facilities work with a dietitian to develop a healthy meal plan that includes plenty of protein, and limits the amount of sodium, sugar, potassium and phosphorus that they eat. In addition, patients are en-couraged to eat a wide variety of renal diet foods to keep their meals exciting, while limiting their fluid intake to safe levels each day. FMCNA and Chef McCargo suggest five tips for dialysis patients to make a healthy, flavorful diet part of their daily routine:

1. Be creative and save a buck. Look for recipes that you can turn into a whole new leftover meal (i.e., use leftover beef tacos to make a quesadilla, stew or a lettuce wrap).

2. Mix it up. Eat a wide variety of approved foods to keep your diet exciting.

3. Use spice, not salt. Leave out salty ingredients, and add fresh or dried herbs and spices to build more bold flavors.

4. Skip the gadgets. Embrace one-pot cooking and limit your utensils to save time on cleaning dishes.

5. Ask an expert. Work with a dietitian to develop a meal plan that’s right for you and your diet – complete with healthy foods you enjoy.

Gotowww.ultracare-dialysis.comtoseeChefMcCargo’srecipes,andavideoofhiminactioninthekitchen.

Formore informationon localclinics,pleasesee listof locationsbelowandcalltheclinicclosesttoyou.

Fresenius Medical Care Decatur, 1830 S. 44th Street, Decatur, IL62521,Ph:1-217-423-6760.OfferingIn-CenterHemodialysis

Fresenius Medical Care East Decatur Home Dialysis, 302 W. HayStreet,Suite207,Decatur,IL62526.

Peoria,IL61605,Ph:1-217-876-8663.OfferingHomeDialysis

healthy lifestyle

Fresenius Medical Care Helps Patients Live a Better Life on Dialysis

By Lynne Frichtl, RD, Fresenius Medical Care

Chef McCargo’s Spicy Honey Glazed Pork Chops with Carrot and Ginger Mash

Pork Chops Ingredients:1-1/2 pounds (or 5 thinly sliced) boneless center-cut pork chops1-1/2 tbsp canola oil1/4 cup honey Spice Blend (mix together in a small bowl):1 tbsp cayenne pepper1 tbsp smoked paprika1/2 tsp Italian seasoning1/2 tsp black pepper

Carrot and Ginger Mash Ingredients2 cups baby carrots3 cups water1/2 tsp fresh chopped ginger1/2 tsp honey1/2 tsp black pepper1/2 tsp vanilla extract1 tbsp chopped fresh chives

Method:1. Pre-heat grill or broiler. 2. After rinsing off pork chops, pat dry with paper towels. In

medium bowl mix oil and spice blend together and toss pork chops in mixture until evenly coated.

3. Place pork chops on cake rack lined sheet tray leaving space in between pork chops while placing on rack.

4. Broil or grill 2-3 minutes in pre-heated oven (set on broil) or grill then turn over and cook for additional 2-3 minutes.

5. Brush pork chops with honey on the one side and grill or broil for additional 1-2 minutes or until lightly caramelized.

6. Remove pork chops from oven and let rest 3-5 minutes beforecutting.

Method:1. Boil carrots in water on high heat for 30-35 minutes or until carrots are

very tender and/or water is evaporated.2. Lower heat to Low and smash carrots until smooth with potato masher.3. Add remaining ingredients and stir until well mixed4. Top with chopped chives and serve.

Carrot and Ginger MashServes: 51 serving = 1/2 cup

Yield:Pork ChopsServes: 51 serving = 1 pork chop


All-terrain vehicles can go 60 mph and weigh 600 pounds. Yet, many owners think of them as just big toys. Consider the facts: 136,000 ATV-related injuries were treated in hospitals anddoctors’ offices in 2004. Accidents happen when ATVs are operated in the wrong place, underthe wrong conditions, by people too young or too inexperienced in ATV safety measures. If youmust ride an ATV, use your head — the right way. A public service message from the AmericanAcademy of Orthopaedic Surgeons and the Orthopaedic Trauma Association.

For recommendations on ATV safety, visit orthoinfo.org and ota.org.

Over the river and through the woods to the trauma center we go.

ORTHOPAEDIC TRAUMA ASSOCIATION

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M I L L I K I N U N I V E R S I T Y S C H O O L O F N U R S I N G

March Springfield Healthy Cells 2012

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