How Did This Man Lose

100 Pounds?
10 Most Important Things
You Can Do to Live Longer
MARTIN MEMORIALS WELLNESS MAGAZINE
F
O
R
Your Health
WINTER 2008
10
Healthy Lifestyle Changes = Long-Term Success
Guitard, a eld service technician for
Martin Memorials Information Services
Department, was moving computer
equipment when he felt an unusual and
uncomfortable tightness over his heart.
I was admitted to the medical center,
and my doctor told me that I had
recently endured a silent heart attack,
and the chest pain was an aftereect,
says Guitard, age 58. I decided that I
never wanted to return to Room 511
again, so I began researching ways to
improve my overall health and reverse
the eects of heart disease.
FASTFOOD FAN GOES VEGETARIAN
Te prime culprit of Guitards poor
health was a diet laden with fast food
and a lifetime of unhealthy nutritional
choices. By following his doctors orders,
taking his prescribed medications,
converting to a vegetarian diet, and
monitoring portion sizes, he lost more
than 100 pounds in a year and saw a
dramatic improvement in his blood
pressure and cholesterol levels.
Te results were unbelievableI
had tried a number of diets and couldnt
break 220 to 225 pounds, says Guitard.
I learned the benets of a low-sodium
diet with minimal animal products:
weight loss, lower blood pressure and
cholesterol, and more.
A HEALTHIER HEART
Nearly three years after his hospitaliza-
tion, Guitard has kept the weight o,
reduced his medication intake, and
improved his heart health. He incorpo-
rates brisk walking into his daily routine
and checks his blood pressure and choles-
terol regularly.
While I was in the hospital, I realized
that I was lucky, says Guitard. My old
eating habits were suicidal. By changing
my diet, Ive probably added 10 to 15
years to my life span. My success, com-
bined with the desire to remain healthy,
is a huge motivator to stay on track.
My old eating habits were suicidal.
By changing my diet, Ive probably
added 10 to 15 years to my life span.
Marc Guitard, Martin Memorial
Information Services technician
Marc Guitard implemented a number of positive lifestyle changes as a result
of a serious health scare. Throughout this issue, youll discover 10 lifestyle
changes that may lead to a longer, healthier life. Each of these changes is
achievable, and Martin Memorial provides the education, tools, guidance,
and support to make it happen. To learn how Martin Memorial services and
programs can help you achieve these top 10 goals, visit www.mmhs.com.
Most important
things you can
do to live longer
2 For Your Health Winter 2008 www.mmhs.com
SHED POUNDS WITH A HEALTHY LIFE 5
Find out how Martin Memorials Healthy
LIFE Weight Management Program can help
you, and hear one mans success story.
STOP SMOKING: CALLING IT QUITS 6
Hobe Sound resident Jay Pizello shows
that even after a decade of trying to kick the
habit, it wasnt too late to quit for good.
WALKING WORKS FOR EVERYONE 10
Get tips on where to walk, what to wear,
and how to get into walking for fitness.
All it requires is a pair of sneakers!
BEAT STRESS FOR BETTER HEALTH 14
Stress isnt just in your head. It affects
your entire body. We have some tips
and a workshopto help you de-stress.
For Your Health, a publication of the Marketing Communications
Department of Martin Memorial Health Systems, is designed to
help you and your family make informed healthcare decisions.
You can also find answers to your health-related questions by
visiting our Web site at www.mmhs.com. If you have further
questions or comments, please contact Kelly Beard at
(772) 223-5945, ext. 4364, or e-mail info@mmhs-fla.org.
Directing Editor: Lisa McCluskey
Editor: Kelly Beard
Featured Writers: Kelly Beard, Scott Samples, Arthur M. Rusty
Brink Jr.
Art Direction: Laurie VanName
Photography: Steven Martine, Bob Leathers
Martin Memorial Health Systems is a not-for-profit,
community-based healthcare organiza tion. It offers a
continuum of care, including preventive, primary, and
acute hospital care, as well as cancer care and wellness
and rehabilitation services. Its 3,000 Associates and more
than 375 affiliated physicians operate in 12 different
locations serving Martin and St. Lucie counties.
Cover: Marc Guitard, a field service technician at
Martin Memorial, turned his health around and
lost 100 pounds after suffering a heart attack.
A
s a cardiologist, Joseph S.
Gage, M.D., F.A.C.C., works
with his patients to treat and
prevent heart disease. When
hes not seeing patients, hes racing to
improve his own cardiovascular health.
An avid runner, Dr. Gage leads by
example, teaching patients how to pre-
vent heart problems by day and training
for marathons, half-marathons, and 5K
races during his free time. His patients
track his times and call his o ce for race
results, inspired by his motivation to
remain active and healthy.
Running motivates me personally to
maintain good health, says Dr. Gage.
I encourage my patients to set goals to
maintain their physical tness. When
they go to the trouble to maintain their
activity level, everything else seems to fall
into place.
As a practitioner of preventive
measures, Dr. Gage uses two types of
prevention methods to help patients
stave o cardiovascular disease. Primary
prevention involves educating patients
on ways to control and reduce the risk
for cardiovascular problems before they
happen. Secondary prevention involves
patients who have already encountered
signs of cardiovascular problems. Tese
patients are usually highly motivated
to improve their health because theyve
begun to experience the negative eects.
Dr. Gage adds that cardiovascular
disease is a lifestyle disease, and lifestyle
changes are often needed to improve
cardiovascular health. Diet, activity level,
stress, and heredity are all major elements
that contribute to heart health.
He recommends that patients reduce
the amount of animal products in their
diet because of the fat content. He sug-
gests starting meals with a salad and eat-
ing lean meats such as chicken and sh
instead of red meat, sausage, and bacon.
Dr. Gage also advises his patients to
increase their activity level, whether its
through walking, running, or another
form of exercise they enjoy. One of the
best benets is blood pressure reduction.
Te typical adult lifestyle is demand-
ing, and its easy to put health concerns
last. Yet Dr. Gage manages to make time
for exerciseand his patients are glad.
My patients want me to stay healthy
because they want to reciprocate the
concern I show for them, he says.
From the Floor
Martin Memorial has more than 3,000 Associates working in a variety of
areas, and every one of them is important to providing care to patients. In
every issue, we bring you their perspective on health care from the foor.
CONTENTS
An avid runner, cardiologist
Joseph Gage, M.D., leads his
patients by example.
www.mmhs.com Winter 2008 For Your Health 3
1
M
illions of Americans
struggle with their
weight. Tempted with
bountiful entres and
snacks loaded with empty calories,
its hard to escape the inevitable
weight gain.
One way to control your weight is
to eat smaller portions. But its still
important to make sure you get the
right amount of nutrients from each
meal. Learning what counts as one
serving from each major food group
can help you make healthy choices.
Martin Memorials clinical outpatient
dietitian, Sally Hastings, M.S., R.D.,
L.D./N., weighs in on what you can
do to control your portions, whether
dining at home or a restaurant.
MAKE CALORIES COUNT
Women and some older adults gener-
ally need about 1,600 calories a day.
Most men require about 2,200 calories
a day. For well-rounded meals, try to
eat the following number of servings
from each food group every day:

5 ounces of grains for women,
7 ounces for men

2 cups of vegetables for women,
3 cups for men

1 cups of fruit for women,
2 cups for men

3 cups of dairy for both women
and men

5 ounces of meat for women,
6 ounces for men
Visual clues can help you measure
portions. For example, one serving of
meat (3 ounces) is about the size of a
deck of cards. One serving of grains
(1 ounce) is equal to one slice of
80-calorie, 100 percent whole wheat
bread; or a half-cup of cooked oats,
brown rice, or whole wheat pasta.
DINING OUTSMART
Tese days, many restaurants dish up
way more food than a diner needs in
one sitting. To keep from overeating,
split an entre with a friend. Or ask
for a take-out container when the meal
arrives. Take half of the meal home to
eat as leftovers for another day.
Youll be eating even smarter if you
follow these suggestions:

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

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

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

Eat slowly and savor each bite. Give
your brain time to notice when your
stomach starts to become full (about
20 minutes). When it does, stop
eating.
Lose weight
Choose to Lose:
Serving SizeSavvy
Get Help on Your Helpings To learn more about healthy portions and
choices, call the Martin Memorial Center for Health and Healing at (772) 223-4916
or visit www.mmhs.comand click on Services and Locations, then Center for
Health and Healing. A variety of group and private weight management and
nutrition counseling services are available to help you reach your goal.
4 For Your Health Winter 2008 www.mmhs.com
R
ob Kammel was exercising
diligently at the Martin
Memorial Palm City Health
and Fitness Center, and with
the help of certied personal trainer Nicci
Olson, he was getting stronger. But he
wasnt shedding pounds at the rate he
had hoped.
Tats when Olson recommended
Martin Memorials Healthy LIFE Weight
Management Program to facilitate his
weight-loss goals. Healthy LIFE is an
acronym for Living In a Fit Environment,
and the program emphasizes that weight
loss involves lifestyle changes.
A WHOLEPERSON APPROACH
Te Healthy LIFE program is a whole-
person approach to healthy lifestyles, says
Lani Kee, M.S., manager of the Martin
Memorial Center for Health and Healing.
Troughout the program, we address the
ve areas that can trigger weight gain and
weight loss: physical, emotional, intel-
lectual, social, and resilience (well-being).
Kammel began attending sessions and
quickly learned the importance of eating
healthfully. I realized that one year ago,
I ate enough at one meal to surpass my
daily calorie allotment, says Kammel,
age 48. Te program opened my eyes
to calorie counting and portion control.
What I thought was a reasonable portion
was actually three times the size of an
appropriate portion.
OPTIONS FOR A HEALTHY LIFE
Healthy LIFE is available as a 12-week
group program or an individual pro-
gram in 12-, 26-, or 52-week sessions.
Kammel enrolled in the individual
program and found the support and
communication system to be extremely
benecial.
In addition to attending the meetings
and monthly support groups, I received
encouragement from the program leaders,
dietitian Sally Hastings and manager Lani
Kee, via e-mail and telephone, says
Kammel. Tey were always available.
I could e-mail questions and concerns.
When my weight loss plateaued, they
helped me get over that hurdle, and I
dropped 6 pounds in the next week-and-
a-half. Te personal support and feedback
really inspired me to keep going.
Kammel has lost more than 40 pounds
with the help of the 26-week program.
Ive learned how to eat, what to eat,
and how much to eat, says Kammel.
If Im going to have a piece of pie, Ill
skip something else in the day to make
up for it.
Having Weight-Loss Woes?
We can help! To learn more about Martin
Memorials Healthy LIFE Weight Manage-
ment Program, contact the center for
health and healing at (772) 223-4916
or visit www.mmhs.com and click on
Services and Locations, then Center for
Health and Healing.
Shed Pounds with a Healthy LIFE
Rob Kammel has lost more
than 40 pounds with the help
of the Healthy LIFE program.
www.mmhs.com Winter 2008 For Your Health 5
O
ver the course of 10 years,
Hobe Sound resident Jay Pizello
tried several methods to stop
smokingprescription medica-
tion, gum, patches, acupuncture, and quitting
cold turkeywithout long-term success.
I was having a tough time keeping up with
my kids, says Pizello, age 47. I was having
chest pains and shortness of breath. My doc-
tor told me my heart was ne, but I needed to
quit smoking.
LIVING TOBACCO FREE
Pizello read about Martin Memorial Center
for Health and Healings Living Tobacco Free
smoking-cessation program in a past edi-
tion of For Your Health and decided to give
it a try. Te eight-week course is designed to
help participants not only quit smoking, but
also address lifelong healthy behaviors. Te
program began in January 2007.
Living Tobacco Free utilizes Chantix, the
latest prescription smoking-cessation drug,
which is a non-nicotine treatment. Te com-
bination of medication, classroom education,
and support has produced successful results
participants who stay smoke-free for good. In
2007, 193 people participated in the program
and 75 percent stopped smoking during the
program. Tree months later, they were still
smoke-free.
Studies have shown that this method of
quitting has better outcomes than nicotine-
replacement products, and our success rate is
proof that even if a person has tried all other
methods of quitting without success, this class
can help, says Lani Kee, M.S., manager of
the center for health and healing.
ANOTHER SUCCESS STORY
Pizello had tried Chantix in the past, but
the classroom education and support system
made a key dierence. Going to the class and
talking with others who were trying to quit
helped tremendously, he says. I looked for-
ward to attending class and telling everyone
my success storyit was a huge incentive.
Pizello has been smoke-free for more than
four months and no longer needs Chantix.
I still get the urge, but now I can overcome
it with the help of the group, he says.
Jay Pizello says he had
a hard time keeping up
with his kids before
he quit smoking more
than four months ago.
Start Living
Tobacco Free Today
Sign up for our eight-week
Living Tobacco Free program,
which will help you kick the
habit and learn lifelong healthy
behaviors. Call (772) 223-4916
or visit www.mmhs.com for
more information.
Calling It Quits
A Combination of Methods Brings Success
2
Stop smoking
6 For Your Health Winter 2008 www.mmhs.com
J
ennie Strobeck has one goal for the
next year: stay alive.
In mid-October, Strobeck, a
43-year-old Port St. Lucie resident,
was diagnosed with stage IV lung cancer
and a brain tumor.
Im ghting for a year, says the
mother of four. I think I can get a year.
Te doctors said, Lets ght, so Im
ghting.
For patients with lung cancer, those
kinds of realities happen all too fre-
quently. Lung cancer is the leading cause
of cancer-related death for both men
and women in the U.S. According to the
American Cancer Society, an estimated
160,390 deaths and 218,890 new diag-
noses were estimated for 2007.
Tats why Martin Memorial created
the lung cancer navigator program at
the Robert and Carol Weissman Cancer
Center.
HOW IT WORKS
Te program is overseen by Lindsay
Mattino, R.N., and Paulette Craft,
a clinical oncology social worker.
Together, they provide access to numer-
ous resources for patients diagnosed
with lung cancer. Tat can include
anything from nancial assistance to
enrollment in available cancer trials to
help for coping with their diagnosis one
on one or through support groups.
Patients are often referred through a
physician but can contact the naviga-
tor team directly. Tey will receive an
assessment of their condition, determine
what their needs are, and work with the
navigator team to create a plan to help
them through the treatment process.
Tis is a mission for me, Mattino
says. Im helping a population that
really needs help.
Te lung cancer program is being
modeled after Martin Memorials breast
health navigator program, which began
in 2005 and has proven invaluable to
numerous breast cancer patients.
A DIFFERENT CHALLENGE
One dierence between the lung cancer
and breast health programs is the num-
ber of resources available for lung cancer
compared to breast cancer, Mattino says.
Awareness, fund-raising for research,
and community support are often much
higher for breast cancer than lung cancer.
Part of that may be a result of social
stigma; because 80 percent of lung can-
cers are caused by smoking, some view it
as a self-inicted disease.
At the same time, there is no common
screening tool for lung cancer (such as
mammograms for breast cancer or colo-
noscopies for colon cancer) that can help
detect the disease in earlier stages when
it might be more treatable. Often, lung
cancers arent discovered until they are
stage III or IV tumors and have spread to
other locations.
Its a big challenge because there can
be a stigma attached to lung cancer and
because there are fewer resources and
minimal awareness, Mattino says. We
want to help people nd ways to ght
this disease. Nobody deserves to have
cancer.
Join Our Navigator Program
To fnd out more about the lung cancer
navigator program at the Robert and
Carol Weissman Cancer Center, call
(772) 223-5945, ext. 1669.
Lung Cancer
Navigator
Resources
for the Fight
Lindsay Mattino, R.N., helps
provide access to many resources
for patients with lung cancer.
www.mmhs.com Winter 2008 For Your Health 7
M
aking a gift to Martin Memorial is good for your
health in more ways than one. Youre probably
familiar with the good feeling that comes with
giving a gift that will help others. You might even
know that your support of the hospital helps fund lifesaving pro-
grams and medical technologies that aect thousands of families
in our communityincluding your own.
But did you know that philanthropy can actually have a
healthy eect on your nances?
Charitable gift annuities are one of the oldest and most often
used forms of charitable giving. Tey are simple and cost-eective
and can be reassuring in times of economic uncertainty.
HOW DO ANNUITIES WORK?
In exchange for a minimum gift of $10,000, you can receive a
stream of income (annuity) for the rest of your life. A large per-
centage of the income you receive every year is free from income
taxation, and the assets you use to fund the annuity are removed
from your taxable estate, which could mean reduced estate tax
liability for you. In addition, you receive a very generous income
tax charitable deduction, helping reduce your current year tax
liability. Your gift is irrevocable.
Te Martin Memorial Foundation accepts gifts of stock or cash
to establish a gift annuity. A gift annuity is a simple two-page
contract between the donor and foundation, and there are no fees
to set up an annuity. An annuity can be set up to benet another
person besides the donor. Te foundation follows the annuity
rates published by the American Council on Gift Annuities,
and our program has received formal approval from the state
of Florida.
CHARITABLE GIFT ANNUITIES GUIDELINES
Discuss the following guidelines with your nancial planner:

Minimum gift of $10,000

Minimum age of 55

Maximum of two life beneciaries
EXAMPLES FOR A MINIMUM GIFT OF $10,000
Donors have made gifts to Martin Memorial totaling $50 million
since 1994. Philanthropy helps provide our community with access
to state-of-the-art healthcare programs and equipment.
GIFTS TO MARTIN MEMORIAL HAVE FUNDED ALL THESE
IMPORTANT PROJECTS AND PURCHASES:

Frances Langford Heart Center

Robert and Carol Weissman Cancer Center

PACS (making all imaging digital)

64-slice CT scan

PET/CT scan

Two new cardiac catheterization labs

Intensity-modulated radiation treatment
Make a Gift and Feel Good
You can make a diference in the health of our community. Call
Arthur M. Rusty Brink Jr. of the Martin Memorial Foundation at
(772) 223-5635 or e-mail rbrink@mmhs-fa.org.
Your age 75 80 85
Your return annually $710 (7.1%) $800 (8.0%) $950 (9.5%)
Tax-free amount $419 $511 $666
Your deduction $4,808 $5,193 $5,474
FAST FACTS ON LIFESAVING GIFTS
Philanthropy Matters
Boost Your Health
and Your Finances
3
Be charitable
Arthur M. Rusty Brink Jr.,
vice president and chief
philanthropic officer, Martin
Memorial Foundation
8 For Your Health Winter 2008 www.mmhs.com
City Lights Shine at 2008
Chrysanthemum Ball
N
early 500 patrons danced on rooftops around the world while
raising more than $1.1 million for Martin Memorial at the 13th
Annual Chrysanthemum Ball on Nov. 3. Hosted at the Stuart Jet
Center, the galas theme was City Nights, City Lights. Guests
were transported to famous skylines via 360-degree projection, which trans-
formed the airplane hangar into a candlelit rooftop supper club.
Mum Ball Chair Linda Evans and Vice-Chair Bonnie Johnston led a com-
mittee of volunteers to raise funds to renovate a cardiac catheterization lab at
Martin Memorials Frances Langford Heart Center. Tis is the second new lab
funded by the Mum Ball, which has contributed more than $6 million in the
past ve years for new equipment to save lives in our community. Tanks to
the many sponsors who gave from $1,500 to $50,000, the Chrysanthemum
Balls city lights help bring big-city health care to the Treasure Coast.
The Mum Ball has contributed
more than $6 million in the past
five years for new equipment to
save lives in our community.
Mike Evans, Mum Ball Chair
Linda Evans, Vice-Chair Bonnie
Johnston, and Barry Johnston
Sam and Shirley Zemsky
Mike Earley, Gail and Dr. Emmet
Kenney, Advantage Care
Imagination Sponsor
John and Amy Pierson,
Toyota of Stuart
Dinner Sponsor
Elaine and Howard Cook
www.mmhs.com Winter 2008 For Your Health 9
F
it people may think walking is too easy to keep them
in shape. Overweight people may wonder whether they
really can become trim by walking. Older people and
those with medical conditions such as osteoporosis or
heart disease may wonder whether walking is safe.
Walking is for everyone and is one of the easiest ways to
increase cardiovascular tness, stay in or get into shape, and
shave o excess weight, says Jane Reynolds, certied personal
trainer, A.F.A.A., A.C.S.M., and health and tness leader at
Martin Memorial Hospital South Health and Fitness Center.
Walking for 30 minutes four or more times a week will reap a
number of benets such as lower blood glucose levels in people
with diabetes, improved circulation, and an improved sense of
well-being. Best of all, it requires only a pair of sneakers.
HOW TO GET STARTED
Its a good idea to get your doctors approval before you start to
walk. Once youre ready to go, keep the following in mind:

Choose a safe place to walk, or take advantage of the tread-
mills at Martin Memorial Health and Fitness Centers.

If walking outdoors, wear clothes that are right for the
weather. When its warm, cotton clothes help keep you cool
by absorbing sweat and allowing it to evaporate. During
cooler weather, layering your clothing will keep the chill
away. As you warm up, take o some layers.

Stretch after your walk, while your muscles are warm, to
prevent stiness and increase exibility.

Wear walking shoes with thick exible soles.

To avoid sti or sore muscles or joints, start slowly with a
short walk of 10 minutes or so. Over several weeks, begin
walking faster, farther, and for longer periods of time.

Begin your walk by warming up to increase your heart
rate. Do this by walking at a normal pace for ve minutes.
After youve warmed up, walk briskly for 30 to 60 min-
utes. When your brisk walk is done, cool down by walking
slowly for ve minutes.
STICK WITH IT
Try to walk at least three days a week. If its di cult for you
to get your walk in all at one time, consider walking for
20 minutes in the morning, 20 at lunch, and 20 after dinner.
Studies show that several short walking sessions that total
60 minutes are as benecial as one longer 60-minute session.
According to the American Heart Association, even three
10-minute bouts of walking at a moderate pace may be
benecial.
Need Help Getting Started?
Enlist a Martin Memorial Health and Fitness Center certifed
personal trainer. Call the Hobe Sound health and ftness center
at (772) 223-4927 or log on to www.mmhs.com and click on
Services and Locations, then Fitness Centers to fnd a location
near you.
4
Improve
physical ftness
Walking Works
for Everyone
Certified personal trainer Jane Reynolds works with members of
the Martin Memorial Hospital South Health and Fitness Center.
10 For Your Health Winter 2008 www.mmhs.com

Banana Yogurt Shake
SERVES 4
Try this delicious, potassium-rich shake after
your workout.
INGREDIENTS
1 cups nonfat milk
4 small bananas, peeled
1 cup low-fat plain yogurt
1 tsp. vanilla
tsp. cinnamon
tsp. nutmeg
1 cup ice cubes
DIRECTIONS

Combine all ingredients except ice cubes
in blender or food processor. Process until
thick and creamy.

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

Pour into tall glasses to serve.
PER SERVING (4 ounces)
Calories 160
Total fat 2 g
Saturated fat 1 g
Cholesterol 5 mg
Sodium 85 mg
Carbohydrate 32 g
Fiber 3 g
Protein 7 g
W
hether youre a weekend warrior or seasoned athlete, your best perfor-
mance comes from eating a balanced diet and drinking plenty of uids.
Besides tailoring your workout plan, pay attention to your diet and
make changes that will help you feel healthy and energized. To build
muscle and have the energy you need to exercise, your diet should include:

Lean protein, such as skinless chicken breast or turkey

Complex carbohydrates, such as oatmeal or whole-grain bread

Good fats, such as monounsaturated fat and omega-3 fatty acids, found in nuts
and some fatty sh, such as salmon
Tese foods should be part of a balanced diet that includes plenty of fresh fruits and
vegetables. Timing your meals can also help minimize signs of overtraining. You
shouldnt go into your workout hungry.
Te food you eat fuels your performance at the gym, on the playing elds, or even
at home or work, says Martin Memorials clinical outpatient dietitian, Sally Hastings,
M.S., R.D., L.D./N. Te right combination of food and exercise is the path toward
gaining the added edge or the start of your weight-loss journey.
Te foods you eat after your workout are just as important as what you eat before.
Dont forget to replace electrolytes lost after your workout with sports drinks or
potassium-rich fruits and vegetables such as bananas, oranges, cantaloupe, and
tomatoes, says Hastings.
Build Menus for You!
For more information on how to build your personal nutrition program, make an appoint-
ment to see Martin Memorials outpatient nutritionist by calling (772) 223-4916. To start
an exercise program, visit www.mmhs.com and click on Services and Locations, then Fit-
ness Centers, and discover what Martin Memorial Health and Fitness Centers have to ofer.
Eating for Exercise
Try Mini-Meals to Fuel Your Workout
Martin Memorial dietitian Sally Hastings
recommends replacing electrolytes and
potassium after a workout.
5
Eat healthy
www.mmhs.com Winter 2008 For Your Health 11
I
ts usually good to aim high, but not
with blood pressure and cholesterol
levels. You are probably aware of the
general eect these levels have on
your heart. But learning more may give
you the motivation you need to take
action with the help of your doctor.
PRESSURE POINTS
Te cause of high blood pressure,
also known as hypertension, is often
unknown and varies from person to
person, but there are a number of pre-
vention and treatment methods that
can help.
Hypertension is known as the
silent killer, says Joseph Gage, M.D.,
F.A.C.C., of Stuart Cardiology Group.
It damages the structure of the arteries,
often going unnoticed by the patient.
Over time, this damage can lead to heart
attack, stroke, or kidney disease.
If youre among the one in three
Americans with high blood pressure,
you may be able to take steps to cut your
blood pressure to a safe level without
medication. Try the following tips:

Get moving. Start with 15 minutes of
walking or yard work. Ask your doctor
what type of exercise is right for you.
Build up to at least 30 minutes of
moderate exercise on most days.

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

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

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

Consume less salt. Try for no more
than a teaspoon (2,300 milligrams)
per day. When buying snacks, canned
soups, and packaged meals, choose
ones that are labeled low-sodium.
Dr. Gage adds, Te onset of hyperten-
sion increases dramatically with age,
so its important to have your blood
pressure checked, especially if you have a
family history of hypertension.
CUT CHOLESTEROL
Cholesterol is a waxy substance found
in the bodys cells. Too much cholesterol
in the body can lead to cardiovascular
disease. Many people are able to cut
high cholesterol without medication.
Te steps for controlling cholesterol are
similar to those for cutting high blood
pressure:

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

Stop smoking and limit alcohol
consumption.

Exercise for 30 to 60 minutes on most
days of the week.
Not everyone with high blood pres-
sure or high cholesterol can control it
through exercise and diet alone. If youve
taken the steps listed above and have not
experienced good results, talk with your
doctor about medications that may help.
Partner with a New Doctor
To fnd a physician in your area, call our
physician referral line, 1-866-361-HOPE
(4673), or visit www.mmhs.comand
click on Find a Doctor.
Why Make the Cuts?
6
Lower your blood
pressure and
cholesterol
12 For Your Health Winter 2008 www.mmhs.com
L
ike a lot of men, Dave Hara used to shy away from going to the
doctor. But after one visit likely saved his life, the 68-year-old
Hobe Sound resident has had a change of heart.
Two years ago he went in for a routine checkup with Julie
Price, M.D., a family physician at Martin Memorial. Dr. Price realized
Haraa longtime smokerhadnt had a chest X-ray for a while, so she
scheduled a test. When it came back, Dr. Price diagnosed him with an
abdominal aortic aneurysm that was close to burstingwhich probably
would have killed him if it had not been detected in time.
I was lax about visiting the doctor, he says. But if a doctor now
suggests I have some kind of test, I certainly go for it.
Tats music to a physicians ears. Tere are numerous tools doctors
can use to determine if their patients are healthy and, if not, what is
ailing them. Tat can include everything from mammograms and Pap
tests to cholesterol and blood sugar testing.
Tese screenings are performed to catch an illness before a person
knows that he or she has an illness brewing, Dr. Price says. Tere are
common screenings and tests that physicians can utilize to help prevent
disease, not just treat it.
Tat philosophy is already showing signs of success. An October
2007 study showed that fewer people are dying of cancer every
yearin part because people are having tests that detect cancer earlier,
when it is more likely to be treatable.
My goal as a doctor is to try to prevent my patients from getting
sick and dying, Dr. Price says. I want to oer them screenings and
preventive methods so that we can treat them.
Screenings Help You Know Thy Enemy
CHECKS FOR YOUR HEALTH
Here are some common screenings Dr. Price
frequently prescribes and information about how
they may help you live longer and healthier.
Colonoscopy: This test can discover growths that
often lead to colon cancer. Men and women at
average risk for colon cancer should begin getting
colonoscopies at age 50, or earlier if they are at higher
risk. Family history plays a key role in your risk.
Cholesterol levels: High levels of LDL, or bad, cho-
lesterol and low levels of HDL, or good, cholesterol
can lead to heart disease or stroke. Adults should get
tested at least once every fve years.
Blood sugar: This is an important indicator of
diabetes. Its recommended that adults check their
blood sugar level when they turn age 45. For people
with high risk factors, it could be benefcial to check
even earlier.
Mammograms: Generally, women age 40 or older
should have annual mammograms to detect breast
cancer. The earlier it is detected, the more treatable it
can be.
Pap tests: Women should have this screening when
they frst become sexually active or reach age 18.
Then they should have Pap tests annually to check for
cervical cancer.
Find a Doctor, Get Screened
To fnd a primary care physician
who can help you determine what
screenings would be best for you,
call 1-866-361-HOPE (4673) for a
physician referral.
7
Schedule screenings
and checkups
www.mmhs.com Winter 2008 For Your Health 13
Beat Stress for
Better Health
A
lthough stress exists in your mind, its
also evident in your stomach, your heart,
your muscles, and even your toes. Learn-
ing how to recognize and avoid stressful
situations, or stressors, may help your entire body.
THE BODYS RESPONSE TO STRESS
During stressful times, your body produces
various chemicals, including cortisol, an immune-
suppressing hormone. Te more cortisol produced,
the weaker your immune cells become, and the
more prone you are to illness. Tis may occur if
the stressor lasts for too long.
Tere are many physical ailments that can result
from stress. Tension-type headaches, sleep disorders,
backaches, skin rashes, fatigue, irritability, depression, mood
swings, chest pain, anxiety, upset stomach, and high blood pres-
sure are common reactions. Gaining a better understanding of
the stress-health connection may help ease the pressure and, in
turn, improve your health and well-being.
KEEPING STRESS IN CHECK
No one can avoid all stress. But its best to keep unhealthy levels
in check. Try taking these steps to help control everyday stress:

Recognize stressors. Once you do, youll have a better idea of
what causes you to tense up. Ten you can try to avoid those
situations or handle them dierently in the future.

Exercise. Aerobic workoutswalking, cycling, swimming,
or runningmay help release pent-up frustrations while
producing endorphins, brain chemicals that help counteract
stress. Martin Memorial Health and Fitness Centers oer a
number of solutions, including stress-busting yoga and tai chi
classes.

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

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

Set limits. Try to say no to unnecessary obligations.

Get enough sleep. Stress makes it hard to get a good nights
sleep. Tis may lead to fatigue and a reduced ability to cope.
So try to go to bed and wake up at the same time every day.

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

Take a breather. Stressful situations may make you breathe
more shallowly or hold your breath. Try concentrating on
making your abdomen move out as you inhale through your
nose, then in as you exhale through your mouth.
Learning to cope with stress is good for your mindand your
body. If youre feeling so stressed that its becoming hard to keep
up with everyday activities, talk with your doctor.
Get Tools to Deal with StressIn Just Two Hours!
Sometimes dealing with pressure-flled situations isnt easy. Martin
Memorial ofers a two-hour workshop that can teach you the
attributes of being resilient. The program will guide you through
various interactive exercises and provide tools to help you bounce
back from the pressures of life. To learn more about the Martin
Memorial Center for Health and Healing Resilience Workshop, call
(772) 223-4916.
Pat Lawson instructs a stress-relieving tai chi class at
Martin Memorial Treasure Coast Health and Fitness Center.
8
Improve overall
well-being
14 For Your Health Winter 2008 www.mmhs.com
Youre Invited
What: The Heart of a Woman luncheon, a fun
and educational event featuring talks about heart
disease preventionand a preview of Macys
fashions, a silent auction, and giveaways.
When: 11 a.m. to 2 p.m., Feb. 15
Where: Harbour Ridge Yacht and Country
Club, 12600 Harbour Ridge Blvd., Palm City
RSVP: Tickets are $75 per person. Please
call (772) 223-5945, ext. 7445, to make
reservations or visit www.mmhs.com to
register online.
For more information on upcoming Martin Memorial health
events, log on to www.mmhs.com and click on Calendar of Events.
Look Whats Happening
Mark your calendar with these health-related
events in our area. For a complete listing of events
and classes, visit www.mmhs.com and click on
Calendar of Events.
PROSTATE CANCER SCREENING

Thursday, Feb. 21, 4:30 to 6:30 p.m.

Robert and Carol Weissman Cancer Center,
501 E. Osceola St., Stuart
Call (772) 223-5945, ext. 3736, to schedule
an appointmentreservations required.
LIVING TOBACCO FREE EIGHTWEEK
SMOKINGCESSATION PROGRAM

Thursday, Feb. 21, 6:30 to 7:30 p.m.

Robert and Carol Weissman Cancer Center,
Second foor
501 E. Osceola St., Stuart
Call (772) 223-4916 for more information.

PERSONAL RESILIENCE WORKSHOP

Friday, Feb. 22, 2 to 5 p.m.

Treasure Coast Hospice Community Center
1201 S.E. Indian St., Stuart
Call (772) 223-4916 for more information.
HEALTHY LIFE 12WEEK WEIGHT
MANAGEMENT PROGRAM

Monday, Feb. 25, 5:30 to 6:30 p.m.

Treasure Coast Medical Pavilion, Suite F
3496 N.W. Federal Hwy., Jensen Beach
Call (772) 223-4916 for more information.
BOOMERS AND SENIORS
HEALTH AND WELLNESS FAIR

Friday, March 7, 7 a.m. to 12 p.m.

St. Marys Episcopal Church, Parish Life Center
701 E. Ocean Blvd., Stuart
Call (772) 288-5848 for more information.
PROSTATE FORUM

Saturday, March 1, 10 a.m. to 12 p.m.

Indian River Community College
St. Lucie West Campus
Core Communities Room
500 N.W. California Blvd., Port St. Lucie
Call 1-866-361-HOPE (4673) to RSVP.
M
any consumers read food labels, peruse health magazines, and
surf the Web. But opportunities to learn healthy habits and
hear advice directly from a physician usually occur only in
exam rooms. Tats not the case at Martin Memorial.
Troughout the year, Martin Memorial hosts a number of events, semi-
nars, and health fairs to educate the community on several healthcare topics.
From cancer and heart health to menopause and prostate health, the events
feature tips from our knowledgeable physicians and medical professionals.
On Feb. 15, Martin Memorial will host Te Heart of a Woman, a
luncheon focusing on the prevention and treatment of heart disease. Guest
speakers include cardiothoracic surgeon James C. Tornton, M.D., and
cardiologist Howard S. Helfman, M.D. See the invitation below.
Te program will focus on increasing the awareness of heart disease by
educating women and providing assessment tools to evaluate their own risk
factors, says Susan Kujawa, R.N., of Martin Memorials Cardiology depart-
ment and chair of the event committee. We hope to empower women to
learn more about heart health so that they can live longer, healthier lives.
Get Educated!
9
Be an informed
consumer
www.mmhs.com Winter 2008 For Your Health 15
Martin Memorial
Connects Patients with
Family and Friends
A
strong support system is a
critical element of good health.
During joyous or challenging
moments in life, sharing your thoughts,
hopes, and worries with friends and
family is a healthy way to release
emotion and remain connected.
FREE CARINGBRIDGE SERVICE
In an eort to connect patients with
loved ones near and far, Martin Memo-
rial has partnered with CaringBridge, a
free, not-for-prot, easy-to-use Internet
service developed to keep friends and
family informed during important life
events, including medical treatment,
childbirth, rehabilitation, adoption, and
end-of-life care.
After completing the quick registra-
tion, families can sign in at any time to
post journal entries and photos for their
caring community. In minutes, families
can easily create a secure CaringBridge
Web page. Tis
allows the fam-
ily to focus their
energy on the person in need of healing.
Visitors who are provided the Web site
address and password can read updates
and post messages of love and support.
CaringBridge can help Martin
Memorial make a profound connection
with patients, bringing families together
through a powerful medium, says Lisa
McCluskey, director of marketing
communications.
STRENGTH FROM SUPPORT GROUPS
In addition to CaringBridge, Martin
Memorial hosts a number of sup-
port groups every month to connect
members of the community interested
in giving or receiving support, encour-
agement, and education regarding
diagnoses such as cancer, cardiovascular
disease, and stroke.
A Little Help from
Your Friends
If you or a loved one is receiv-
ing care at Martin Memorial,
you can begin connecting with
relatives and friends today
through CaringBridge. Visit
www.mmhs.com and click
on CaringBridge.
To learn more about joining
a Martin Memorial support
group with others who have
the same medical condition,
visit www.mmhs.com and
click on Calendar of Events.
10
Enlist support
from loved ones
Nonprofit Org.
U.S. Postage
PAID
Martin Memorial
Health Systems
P.O. Box 9010
Stuart, FL 34995-9010
For Your Health is published four times a year by Martin Memorial Health Systems,
P.O. Box 9010, Stuart, FL 34995-9010. 2008. All rights reserved.
For Your Health and its graphic representation are trademarks. Reproduction without
permission is strictly prohibited. No material in this issue may be reproduced without
written permission.
All articles in For Your Health are written and edited by professionals in healthcare
communications and reviewed for accuracy by appropriate specialists. For Your Health
does not promote any form of medical treatment, nor does it encourage the self-
management of medical problems. It is meant to supplement, not replace, the advice
and care of healthcare professionals.
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