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
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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
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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
150 pounds
Surgery helpS a Tampa woman achieve dramaTic weighT loSS—and regain her life
Farewell to
“i feel 100 percenT beTTer,
and have way more energy.”
—marie fiSher
JohnDietrick, M.D.
fall 2015 | inSpiredTampabay.com4
In baseball terms, marie Fisher was
down to her last strike. Her weight had ballooned to nearly 350 pounds, and she had developed obesity-related sleep apnea on top of her existing
asthma. Her pulmonologist asked her if she had thought about weight-loss surgery. “He said, ‘I want you to go to a seminar by Dr. Dietrick,’” says Fisher, 46, of tampa.
that’s John Dietrick, m.D., a general and bariatric surgeon with Florida Hospital tampa. the hospital has regular seminars supporting
the bariatric program. Having tried everything in the book to lose weight, Fisher says, “I needed something drastic.” and when her pre-surgery blood work revealed she was pre-diabetic, “that would have been my third strike.”
Fisher is far from alone in her struggle. more than one-third of U.s. adults—almost 79 million people—are obese. Obesity is related to serious health conditions, including heart disease, stroke, type 2 diabetes and certain types of cancer. not only does this cost the nation an estimated $147 billion in annual medical spending, it also costs people who are obese: they spend on average $1,429 more a year on
their own health care than those of normal weight.
For these people, diets are not the answer, says Dr. Dietrick. “Diets are fghting mother nature,” he says. “the body has a survival mechanism that signals us to eat as much as we can whenever we can. If you wonder why two-thirds of americans are overweight or obese, you have to start with the way the body is programmed.” this is why diets have only about a 5 percent chance of lasting success for obese people, and surgery is the best—and often only—option, with a success rate of about 80 percent for that same group.
“surgery provides a limitation to
FHT.F15.weightloss.1.indd 22 10/22/15 10:40 AM
the volume of food someone can
eat at one time, so it provides satiety
[the feeling of fullness] earlier than
it would come otherwise,” he says.
“Another reason surgery works is it is
a permanent change. When folks diet
they are often successful while on
the diet, but the majority of diets are
not programs people can continue.”
Dr. Dietrick performs most bariatric
surgeries using the da Vinci Surgical
System. This robotic surgery is
quicker, more precise and safer
than traditional open surgery, with
fewer complications and less pain.
Along with technology, though,
comes the human touch. Despite
the technological advances, Dr.
Dietrick is still focused on the patient.
“I think our profession is a service
to individuals, and I consider it a
privilege to perform any procedure
for a patient,” he says.
Fisher was impressed that
Dr. Dietrick wanted her to see a
psychiatrist to be sure she was
mentally ready to commit to drastic
weight loss. “It is a huge change in
your life,” she says. She underwent a
procedure called sleeve gastrectomy
in March 2014. Her stomach was
reduced to about one-third its
normal size. “The next morning I was
drinking fuids, sitting up and walking
around, and I went home that night,”
she says. She stayed with her dad
for two days, but was home after that
and back at work the next week. “I
thought I would be in more pain, but
I used no medicine after leaving the
hospital,” she says.
The results have been dramatic.
Now down to 207 pounds, she has
been off asthma medication for
months. Her sleep apnea is greatly
reduced and she is no longer pre-
diabetic. There are many non-health
benefts as well. “The frst time I
could go into a regular store like
Macy’s or Walmart and try on size 14
jeans, I sat in the dressing room and
cried,” she says. “I hadn’t seen size
14 since junior high.”
Thanks to the program’s follow-
up care and support, she also
understands how to eat and
exercise, which is critical in achieving
successful weight loss. “I feel 100
percent better, and have way more
energy,” she says. She even signed
up for the company’s team in the
annual Heart Walk in November;
“Before surgery I never would have
attempted to walk three miles,” she
says.
Fisher’s goal is to reach 150
pounds, but she has another
objective in mind as well. “I have a
deal with my father that when I hit
200 he will take me on a ride on his
Harley,” she says. “He even bought
my helmet already.”
John Dietrick, M.D., using the da Vinci Surgical System.
Upcoming eventsFlorida Hospital Tampa offers Surgical
Weight Loss Seminars to educate the
public about bariatric weight-loss surgery,
explain the treatment options available
and help people determine if they are
candidates. The seminars are held at
the Life Hope Medical Offces, 4th Floor
Conference Room, Suite 490, 3000
Medical Park Drive, Tampa.
To learn about upcoming seminars, speak with Candie, our
bariatric nurse coordinator, at (813) 615-7871. You can also visit
yourplacetostart.org and fhtampa.org.
florida hospital (844) 504-9378 | Fall 2015 5
FHT.F15.weightloss.1.indd 23 10/22/15 10:41 AM
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
LeAnne And Stephen FuLLer oF LAnd
o’ Lakes were watching their son, Forrest,
play soccer about three years ago when
they noticed something unusual. “he seemed
hunched over, as if he wasn’t confdent,” says
LeAnne. She and Stephen were concerned,
and when Forrest, then 13, saw his pediatrician
for a physical exam, the doctor suggested
they see an orthopedic specialist. that doctor
diagnosed an abnormal curve in his spine
known as Scheuermann’s kyphosis.
Kyphosis (pronounced ki-Fo-sis) comes
from a Greek word for bending forward,
which describes the condition accurately: a
pronounced forward bending or rounding of the
spine. Scheuermann’s usually afficts children—
boys more often than girls—as they approach
their teens. there is no known cause, and for
Spine Surgery putS a young athlete back in the game
Helping a teen
stand tall
fall 2015 | inSpiredtampabay.com8
FHT.F15.forrest.3.indd 22 11/4/15 11:17 AM
many children it produces no
symptoms and poses no threat.
More serious cases can result in
a progressive deformity that can
cause discomfort or breathing
problems and may require
surgery.
The Fullers took Forrest in for
observation every six months,
and by the fall of 2014 his
deformity had grown larger, to
the point that their orthopedist recommended
corrective surgery. Seeking a second opinion, they
visited Geoffrey Cronen, M.D., a
pediatric orthopedic surgeon at
Florida Hospital Tampa. “He was
recommended by several friends,
and we felt really comfortable
with what he told us,” LeAnne
says. “He had plenty of time to
talk with us, and he was very
thorough.”
“Forrest’s curve was particularly
progressive, and we reached the
point where surgery was the only option,” says Dr.
Cronen, a member of the Florida Medical Clinic
Orthopaedic Surgery Spine and Spinal Deformity
Division. The relatively complex surgical procedure
required is called posterior spinal fusion, and Dr.
Cronen is one of only a handful of surgeons in the
state able to perform it.
During the surgery, Dr. Cronen makes small
cuts in the bone to loosen the deformity, then
puts screws and rods into the vertebrae to hold
the spine in the proper position. He then carefully
places bone grafts that will grow over the implants,
making them permanent. The operation originally
required people to be put in casts for up to several
years and often required multiple surgeries. Now,
thanks to modern instrumentation and surgical
techniques, patients like Forrest go home in three
to four days.
Forrest had a very easy recovery from surgery,
LeAnne says—“and he was a couple of inches
taller, which he liked. When they stood him up in
the hospital, it was kind of a shock to see him so
straight and tall.” Patients gradually resume normal
activities over a month or two, and can do anything
they want within six months. Forrest was back at
school in three weeks. “He even played basketball
for the school team two months after surgery,”
LeAnne says. “His coach was pretty nervous, but
he had no problems.”
Now 16 and a strapping 5-foot, 11-inch high
school junior, Forrest will join his high school
soccer team this fall. He will continue to follow up
with Dr. Cronen to monitor his recovery. Forrest
should have no limitations in pursuing his dream,
which for now includes college and perhaps
studying law enforcement.Opposite left, Geoffrey Cronen, M.D., shows patient Forrest Fuller some of his basketball skills. This page, an X-ray shows Forrest’s spine before surgery.
“He was recommended
by several friends, and
we felt really comfortable witH wHat He
told us. He Had plenty of time
to talk witH us, and He was very
tHorougH.” —leanne fuller
florida Hospital (844) 504-9378 | Fall 2015 9
For more inFormation, call us
at (844) 85-ortHo, or visit us on-
line at rangeoFexpertise.com.
FHT.F15.forrest.3.indd 23 11/4/15 11:17 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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