HEART HEALTHY - Park Nicollet

HEART
HEALTHY
AT ANY AGE
FAT IS GOOD?
THE BENEFITS WE OFTEN FORGET
Soul
Warmers
20 ways to beat the winter blahs
CANDID ADVICE FOR
YOUR BEST HEALTH
Winter 2013
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Park Nicollet Be Well Magazine™ is published
quarterly by Park Nicollet Health Services.
Send your questions or comments to:
bewell @parknicollet.com, or Park Nicollet Health
Services, PO Box 650, Minneapolis, MN 55440.
The information in Park Nicollet Be Well
Magazine is not intended to be a substitute
for professional medical advice, diagnosis or
recommended treatments. You should always
seek the advice of your qualified healthcare
professional with any questions or concerns
regarding your individual needs.
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SOUL WARMERS
Beat the winter blahs with expert advice
for feeling your best – body, mind and soul.
INSPIRING HOPE
Meet two exceptional women who channeled their
own grief into hope for thousands of others.
FAT IS GOOD?
With fat's bad rap, we often forget how important it
is for growth and development, and even heart health.
SURVIVING THE SIXTIES
On the eve of her 60th birthday, a woman reflects
on the losses and gains that come with aging.
3. EVERYDAY WELLNESS
4. GET TO KNOW YOUR HEART
5. HEALTHY AT ANY AGE
6. BE CANDID
10. CALL IT DINNER
F I ND
U S
O N L I NE
parknicollet.com/bewell
facebook.com/parknicollet
18. WHAT’S HAPPENING AT PARK NICOLLET
EXERCISE (FOR) YOUR BRAIN
A STUDY PUBLISHED IN THE JOURNAL OF
NEUROLOGY FOUND REGULAR PHYSICAL EXERCISE
TO BE MORE EFFECTIVE THAN MENTAL STIMULATION
AT PREVENTING BRAIN SHRINKAGE AS WE AGE.
LIGHTEN UP FOR A BETTER NIGHT’S SLEEP
A JOHNS HOPKINS UNIVERSITY SCHOOL OF MEDICINE
STUDY FOUND THAT OBESE OR OVERWEIGHT
SUBJECTS WHO DECREASED THEIR BELLY FAT BY 15%
IMPROVED THEIR SLEEP QUALITY BY 20%.
To learn more about sleep disorders, visit parknicollet.com/sleep.
>>>>>
BAT H I N G B E AU T Y
<<<<<
The wife of Roman Emperor Nero believed bathing in donkey’s milk
would give her smooth skin and fewer wrinkles. It probably wasn’t
the best smelling bath, but she may have been onto something.
Unrefrigerated milk* will naturally sour and produce lactic acid,
an exfoliant that’s found in many of today’s beauty products.
* We don’t recommend bathing in donkey’s milk – or any type of milk.
THE AVERAGE AMERICAN ADULT CONSUMES
EACH DAY. IF THOSE CALORIES ARE IN
ADDITION TO YOUR NORMAL DAILY INTAKE,
THAT TRANSLATES INTO 10 POUNDS OF
BOOZE-INDUCED WEIGHT GAIN EACH YEAR.
TURNS OUT IT’S VERY REAL
RESEARCHERS RECENTLY DISCOVERED THAT JUST THINKING
ABOUT A MATH-SPECIFIC SITUATION CAN CAUSE THE BRAIN
TO REGISTER A RESPONSE SIMILAR TO PHYSICAL PAIN IN
THOSE OF US WHO DREAD ARITHMETIC.
1 in 19 people will develop colon cancer.
Many cases can be prevented – or caught early
and effectively treated – with recommended
screening, starting with a colonoscopy at age
50 (younger if you have certain risk factors).
To schedule your screening, call 952-993-3240.
Source: Colon Cancer Alliance
STUDIES SHOW THAT
WOMEN WHO QUIT
SMOKING BEFORE
MIDDLE AGE MAY ADD
10 YEARS TO THEIR LIFE.
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YOUR BODY
GE T TO KNOW YOUR
KEEPING YOUR HEART HEALTHY TAKES WORK,
BUT YOUR FUTURE SELF WILL THANK YOU
Your heart. It’s one of the body’s hardest working
organs, beating more than 100,000 times each
day. The heart pumps oxygen-rich blood through
the 60,000 miles of blood vessels that feed our
organs and tissue, making heart health essential for
overall wellbeing. “When you have a healthy heart,
you’re going to feel better – you’ll breathe better,
sleep better, move around better. You’ll feel better
emotionally as well,” says Maggie McCormick,
RN, who manages the women’s heart program at
Park Nicollet Heart and Vascular Center (HVC).
“The road to heart health starts with knowing your
risk factors, because the more control you have
over those, the lower your chance of developing
heart disease,” says Katie Larkin, RN, an HVC
supervisor. Heart disease occurs when the arteries
that supply blood to the heart become hardened
and narrowed due to plaque buildup. It’s the
leading cause of death for both men and women
in the United States, and is on the rise throughout
the rest of the world.
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WINTER 2013
Certain risk factors, such as getting older, can’t
be changed. For women and men, middle age is
a time of increasing risk because people are more
likely to develop heart-related health conditions
during this stage of life. Fortunately, there are
things you can do – no matter what your age – to
lower your risk.
“Little steps can go a long way to reducing your risk
of heart disease,” says Elizabeth Bisinov, MD,
an HVC cardiologist. “Regular physical activity is
important, but it doesn’t have to be formal exercise.
Find creative ways to get activity into your life. Strive
to eat healthier foods when possible, and work on
portion control with unhealthy foods. Those simple
changes should have a positive impact over time.”
To learn more about heart care,
visit parknicollet.com/heart.
heart healthy
AT
A NY
AG E
CARING FOR YOUR HEART IS A LIFELONG JOURNEY THAT REQUIRES DIFFERENT ACTIONS AT DIFFERENT
AGES. WHAT STEPS WILL YOU TAKE TODAY – AND TOMORROW – TO ENSURE A HEART-HEALTHY FUTURE?
20s &30s
40s &50s
60s &beyond
This is the time to develop
healthy habits, learn
your family history and
be on the lookout for
risk factors. “Establishing
exercise and healthy
eating habits early on will
increase the likelihood of
continuing them through
your lifetime,” says
Elizabeth Bisinov, MD. “I
also recommend an initial
cholesterol test at age 20,
as well as regular blood
pressure checks. Your
primary care provider can
help you set goals based
on your risk factors.”
After age 40, you may want to
consider a coronary calcium score,
which looks at plaque buildup in
your arteries, and a blood glucose
test, which diagnoses diabetes and
pre-diabetes. These tests provide a
baseline for continued monitoring
with your primary care doctor
or cardiologist. As you get into
your mid-50s, the hormonal drop
accompanying menopause puts
women at increased risk of heart
disease, and more women start taking
medications for cholesterol and blood
pressure. This is still a good time to
introduce lifestyle changes and be a
role model for your children, in terms
of exercise and eating habits.
Because age is a ma jor
risk factor for heart
disease, work closely with
your doctor to manage
medications and watch
for changes or symptoms.
Remaining physically active
is especially important as
you age. Regular physical
activity makes you more
in tune with your body, so
you’ll realize quickly if you’re
in pain, short of breath or
have lowered stamina – all of
which could be symptoms of
a heart issue and should be
checked out by your doctor.
FA S T FA C TS F O R H E A R T H E A LT H
DRINK TO YOUR HEALTH?
Small amounts of alcohol –
especially red wine – may
help protect against heart
disease by raising your
HDL “good” cholesterol.
But Maggie McCormick, RN,
warns that alcohol only
benefits your heart when
consumed in moderation.
“Women can have one drink
a day, and men can have
two,” she says. “More can
actually increase cholesterol
and blood sugar.”
NUMBERS COUNT
Knowing your numbers can help
keep your risk in check.
Total cholesterol: Under 200 – For women,
HDL “good” cholesterol should be above 50;
LDL “bad” cholesterol should be below 100
Waist circumference: For women, a waist
measurement of more than 35 inches
increases the risk of heart disease
Glucose: Under 100
Blood pressure: Under 120/80
BMI: Under 25
Smokers risk having a heart attack 19 years earlier than nonsmokers.
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It’s okay to take small steps
BECANDID
We gave three Park Nicollet
experts free rein to share their most
valuable advice for your health.
Know your medicines
To help your healthcare team
make informed decisions and
avoid any possible drug
interactions, always bring
your doctor a complete list
of all the medications you
take. This includes prescription
medications, herbal supplements
and vitamins, and over-the-counter
medicines you take on a regular basis.
It’s also helpful to bring that list to
your pharmacy and consistently use
the same pharmacy – that way your
pharmacist can actively manage your
medications and watch for potential
interactions. At Park Nicollet Pharmacy,
our pharmacists are available to answer
your questions and can easily access
your mediciation list via our electronic
medical record, if needed.
Erika Milne, Pharmacist
PARK NICOLLET PHARMACY
Here in America we are inundated
with health advice from so many
sources, and when we try to follow
all that advice it’s easy to get
overwhelmed. I’ve seen patients
make drastic changes in short
periods of time, but by the next
year they’re back to their old habits.
Taking on so much change at once isn’t
realistic. The changes work for a while, but
it’s hard to make the healthy changes stick
when life gets busy. I encourage my patients
to choose one small thing for their health that
they can work on, and make sure they can do
that one small thing for a long time.
What’s one goal you can have for the next
year? If you’re not at all physically active,
set a goal of walking for ten minutes, twice a
week. It’s below the recommended exercise
guidelines, but if you can do it and feel good
about that one change, then maybe you can
add on. Too many people feel they have to
do too much too fast, but there’s a benefit in
doing the small things. A few years ago my
husband and I wanted to start eating more
organic food. We started by just switching to
organic milk, but we’ve made lots of changes
since then. Often, small changes over time
can lead to more changes that stick. Pick one
thing you can do and hang onto it – there are
a lot of long-term health benefits that can
come from seemingly small steps.
Marcia Weimerskirch, MD
FAMILY MEDICINE
You own your health
Many patients needing to
lose weight come in looking
for a quick fix or a magic pill,
but neither exists. Typically,
weight gain occurs over years
and it takes years to gradually
lose that weight and maintain it in a healthy range.
As a doctor, I want to collaborate and help you reach
a healthy weight, but realize that no one else can
actually do it for you. I can connect you with resources
like dietitians or our metabolic weight management
program, but they can’t do it for you either. Think of
your healthcare providers as a team to support you,
but remember that you’re the captain of that team.
Bernt Helgaas, MD
INTERNAL MEDICINE-PEDIATRICS
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WINTER 2013
20 simple tips for a healthier, happier winter
1
SPICE UP YOUR COOKING
Spices like garlic and ginger
may have a positive effect
on our immune systems,
and saffron possibly raises
serotonin levels. “There’s
still research being done on
the health benefits of various
spices, but we do know that
smells can relax and comfort
us,” says Maggie Powers,
PhD, RD, CDE, a Park
Nicollet research dietitian.
“So whether it’s cinnamon
simmering with tea or onions
cooking with a roast, embrace
those warm winter scents.”
2
LAU GH W IT H FR IEN DS
Can humor really benefit your
health? Research shows that
laughter actually increases
blood flow through your body,
making it an excellent antidote
to the stresses of the season.
PAMPER YOUR SKIN
>>>
3
Dry winter air can wreak havok on skin, leading to dryness,
itchiness and those unsightly scales. Alison Adams, MD, a
Park Nicollet dermatologist, recommends putting a little
extra care into your winter skin routine. “When bathing, try
to use warm water – hot water will dry out your skin. Soap
also can be very drying, so unless you’re visibly dirty, you
really only need to regularly lather up those areas that tend
to get sweaty or soiled,” she says. “If you struggle with dry
or sensitive skin, try a moisturizer containing cerimide,
which actually helps your skin replace moisture and repair
the protective barrier that’s broken down by dry skin.”
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P L AY O U T S I D E
>>>
One of the best things you can do for your body and mind is to
stay active all winter long. “Any exercise is good. It lowers blood
pressure and cholesterol, improves cardiovascular health and
combats depression,” says Louis Millman, MD, a Park Nicollet
Internal Medicine doctor. “A lot of people stop exercising in the
winter because they prefer to exercise outdoors, so I encourage you
to find an enjoyable outdoor activity – skiing, snowshoeing or even
sledding – that will make it a little easier to get through the winter.”
It’s a common misconception that being cold can
give you a cold. “Colds are caused by viruses that
you catch from others,” says Ingrid Yelkin, MD, a
Park Nicollet Family Medicine doctor. “The best
way to prevent colds is to wash your hands often
and cover your mouth and nose when sneezing or
coughing. By protecting yourself against illness,
you can enjoy the cool air of winter.”
SUNGLASSES FOR BETTER SLEEP
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mz
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Park Nicollet sleep store manager Greg
Koch suggests forgoing sunglasses in
the morning, but wearing them in the
afternoon. “Morning sunlight needs to
hit your retinas to resynch your internal
clock,” he says. “Later in the day, block
that bright winter light with sunglasses
to help you wind down for the evening.”
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S I P A W I N T E R WA R M E R
>>>
Winter is the ideal time to enjoy a warm soothing beverage
– and tea is a healthy choice. “A wonderful winter project
would be to explore the local tea stores and find one or
two that are right for you,” says Maggie Powers, PhD,
RD, CDE. Hot cocoa and low-fat lattes are tasty ways to
get more dairy, calcium and vitamin D into your diet,
but Powers warns against overindulging in apple cider,
which seems like a healthy choice, but actually contains
about as much sugar as a can of soda.
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GET SOME FRESH AIR
7. TEND A (WINDOWSILL) GARDEN
Pick a worthy charity and
volunteer your time – it’s
not only good for those
you’re helping, it’s good
for you. “Getting out there
and connecting with the
community allows for
additional support and
companionship, which
is an important part of
self esteem,” says John
McGreevy, EdD, LICSW,
Director of Behavioral
Health at Park Nicollet.
“Volunteering your time
with others is a great way
to lift spirits, broaden
your experiences and
build friendships.”
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If you have a well-lit kitchen window, consider a small herb
garden. A few green plants like cilantro, parsley or basil will
bring thoughts of summer and provide fresh herbs all winter.
5. GIVE BACK
EMBRACE WINTER PRODUCE
>>>
The days of sun-ripened tomatoes may be long gone, but that’s no
reason to give up fresh produce. Stock up on hearty winter greens like
kale, broccoli and brussels sprouts which serve up a healthy dose of
vitamin C and fiber. “In the winter we often turn to heartier meals,
but aim to make your plate colorful so that it’s not just all meat and
potatoes,” says Maggie Powers. “Soup is a great choice – it’s comforting
and you can easily add carrots, red onions or winter greens. Citrus
fruits also are in season; their rich vitamin C content helps us absorb
iron better, and their summery taste can really perk up a meal.”
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C O M M U N E W I T H N AT U R E
“Nature is a good antidote to the winter blahs,” says Scott
McRae, a Park Nicollet chaplin. “Visit the conservatory, zoo
or aquarium to get in touch with nature in an indoor setting.”
1 4 . SOOTHE YOUR SINUSES
“If you struggle with winter dryness,
try a humidifier in your bedroom
and stay well hydrated by drinking
lots of water.” - Ingrid Yelkin, MD
BE OPTIMISTIC
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After Dec. 21, the
days start getting
longer again!
“It’s a common misconception that you can’t get sun
damage in the winter,” says Alison Adams, MD. “UVA
rays are strong all year long – especially with snow
reflecting the sun during the winter – and can penetrate
your car windows.” Protect yourself with a daily facial
moisturizer containing a broad spectrum SPF 30.
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16
If the constant cold gets you down,
try a hot yoga class or spend a few
minutes in the sauna for a little of
that much-needed warmth.
WA R M Y O U R C O R E
Icy fingers and toes are a typical winter
complaint. “People tend to think the
problem is poor circulation, but in most
cases it’s just your body’s way of telling
you you’re cold,” says Louis Millman,
MD. “One thing your body does when it’s
cold is shut off blood flow to the furthest
extremities, which conserves heat by
keeping the blood flow at the core of the
body. If your core remains cold, your
hands and feet won’t warm up.” So in
addition to cozy socks or gloves, add a
sweater to help warm your core.
FIND YOUR HOT SPOT
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17. SLATHER ON THE SUNSCREEN
INDULGE ( A LITTLE )
“Prayer and
meditation can be
a powerful answer
to depression,” says
Scott McRae.“Set aside
a few minutes each
day to pray, meditate
or read something
inspirational. Carving
out that time helps
reboot our systems.”
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M E D I TAT E
We know that color
can affect mood, so
why not accessorize
on dreary days with a
pop of cheery yellow or
energetic orange?
“It’s important to eat healthy, but don’t feel
guilty about indulging in comfort foods
once in a while,” John McGreevy, EdD,
LICSW says. “They often remind us of
childhood – so enjoying those foods tend to
bring back those warm feelings of comfort.”
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13. LIVE IN COLOR
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GET SMART ABOUT VITAMIN D
Many of us worry about vitamin D deficiency
in winter, but according to Alison Adams,
MD, spending time outdoors in the sun won’t
help much. “In Minnesota, we don’t get
enough of the vitamin D-making UVB rays
in the winter,” she says. “Some people use
vitamin D as an excuse for indoor tanning,
but besides being dangerous, most tanning
beds don’t have the right rays either.” She
suggests talking to your doctor about adding
a vitamin D supplement to your diet.
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FA M I LY D I N N E R R E D E F I N E D
ust the phrase “family dinner”
sparks conflicting emotions. I
yearn for a slower time when
we can sit back and butter our
bread, tell a joke, linger and
digest. But the idea of trying to pull
this off fills me with guilt and dread.
Our evenings are a revolving door
– soccer practice, piano lessons,
hockey games and board meetings,
all at different times.
What is the real purpose of family
dinner? It’s a chance to gather and
check in with each other; a break
from the hectic pace of the day, to
just sit a moment. Finally, no less
important, it’s a wholesome, goodtasting meal. But maybe it’s time to
turn the tables on family dinner so
it’s less stressful but still meaningful.
Time is our most precious commodity
and I never have enough. In our
family there really is no “magic hour”
to gather. Depending on the night,
it may be before activities start or
when everyone’s home. Everyone
gets a good meal, time together
and a break. It’s an easier, gentler
family dinner hour; one that’s not on
the clock. Of course, we still have to
eat, so it helps to have a few simple,
versatile recipes.
<< Beth Dooley is a local cookbook author, food columnist and cooking
instructor. Watch for more healthy cooking tips from Beth in future
issues of this magazine and at Park Nicollet events and classes.
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— Beth’s Roast Chicken Recipe —
— NUTRITION NOTES —
Roast chicken is a great choice. When working with
people to improve eating habits, we look at three
elements: purchasing, preparing and portion sizes. A
chicken is easy to buy and prepare. It can be very
healthy, and you can eat just about anything with it.
You also can take a basic chicken and work around
it for specific nutrition and dietary needs, such as
modifying sodium, carbohydrate and fat. I typically
suggest using a cooking method where the fat can
drip away from the chicken, such as a roasting pan
or grill. And, avoid eating the high-fat skin. You can
also buy a pre-cooked rotisserie chicken as a quicker
option. With just a little planning, chicken can be part
of an easy-to-prepare, nutritious meal.
– Maggie Powers, RD
Park Nicollet
Park Nicollet offers nutrition consultations at seven clinic
locations. Visit parknicollet.com/nutrition to learn more.
1 chicken (remove visible fat and innards)
1 tablespoon olive oil
Salt and pepper
Herbs, dried or fresh
(marjoram, rosemary, sage, thyme, alone or in combination)
4 cloves garlic, peeled
1 cup stock, wine or water
Preheat the oven to 400 F. Rub the chicken all over with olive
oil and sprinkle with salt, pepper and herbs. Tuck the garlic (and
fresh herbs) into the chicken’s cavity and place it breast side
down on a roasting rack set over a roasting pan. Add liquid to pan.
Roast the chicken 15-20 minutes, then reduce the heat to 350 F.
Turn the chicken breast side up and brush with the pan juices.
Continue roasting for 40-50 minutes, basting occasionally, until
the juices run clear when the thickest part of the chicken thigh
is pierced. Allow the chicken to rest on a platter before carving.
— Roast chicken all year long —
I think the best chickens are free-range, organic birds. Their
firm texture and deep flavor outshine conventional chicken.
As long as I’m making the effort, it just makes sense to roast
a couple of these birds to eat through the week – tossing
chicken into pasta, layering it into lasagna, adding it to a hearty
soup, rolling it into tortillas, serving it over rice or stuffing it
into a hot sub sandwich, the options are easy and good.
FA L L
WINTER
Roast chicken is always in season. For variety, toss in
vegetables and herbs depending on the weather and what
you’ve got on hand. For crisp skin and tender meat, blast the
chicken first in a hot oven to sear the skin and seal in the
juices; rotate the chicken to distribute the juices once in a
while and baste when you think of it.
1 pound mushrooms, sliced
2 medium onions, cut into 2-inch chunks
12 - 16 fingerling potatoes
½ cup Masala or dry wine
2 large leeks, thinly sliced
8 carrots, scrubbed and diced
½ cup dry vermouth or ¼ cup lemon juice
Garnish with ¼ cup chopped chives
SUMMER
A good roast chicken will never let you down, my grandmother
once told me. To this day, it is the easiest and most reliable
meal I know. It demands little, but gives big rewards. It fills the
house with those roasty aromas as it cooks away unattended,
asking little of me.
1 medium onion cut into chunks
6 sprigs fresh sage
1 small butternut squash, peeled,
seeded and cut into 3-inch chunks
SPRING
Add the following extra ingredients to the basic
roast chicken recipe for four seasonal variations.
4 additional cloves garlic, peeled
1 additional tablespoon olive oil
Large bunch of fresh garden herbs
(thyme, marjoram, basil or some of each)
3 cup fresh lemon juice
1 teaspoon grated lemon rind
Chopped herbs and lemon slices for garnish
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SARAH KROENKE (LEFT) AND DAENA ESTE RBROOKS, CO-AUTHORS OF HOPE HEALS: A
JOURNAL OF LOVE, LOSS AND MEMORIES , ARE PART OF A TEAM OF COUNSELORS THAT PROVIDE
HOPE TO 500 STUDENTS EACH YEAR THROUGH THE GROWING THROUGH GRIEF PROGRAM.
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EVERY DAY, ALL AROUND US, PEOPLE EXPERIENCE EVENTS GREAT AND SMALL THAT
COMPLETELY CHANGE THEIR LIFE’S COURSE. FOR SARAH KROENKE AND DAENA
ESTERBROOKS, THEIR OWN PERSONAL TRAGEDIES INSPIRED THEM TO HELP CREATE A
MORE HOPEFUL TOMORROW FOR YOUNG PEOPLE DEALING WITH GRIEF AND LOSS.
B
y the time Sarah Kroenke reached high
school, she’d experienced more death than
any child should, including the loss of her
mother. “People told me that my mom was
in a better place, that she was an angel,”
Kroenke recalls. “But I didn’t want to hear that – I just
wanted my mom there with me. Those well-intended
words brought frustration, and I carried those feelings
with me for a long time.” From that time of heartache
and pain, social work became her calling.
Daena Esterbrooks’ story is all too similar. “When I
was 15, a very good friend committed suicide. That
was my first experience in dealing with death, and
it shattered my world,” she says. “A few weeks after
Alex died I was still struggling, so I went to meet with
one of the grief counselors that had been sent to
our school. She was dressed in a business suit with
her hair all done up, and she looked down at me and
said, ‘you really need to be done with this now.’ But
somewhere deep down I realized that’s not how grief
works, and that was kind of my moment.”
Eventually the two women’s paths crossed – Kroenke
had been working for Park Nicollet’s hospice and
grief programs for several years and Esterbrooks
was finishing grad school and looking for meaningful
work. In 2000, they began working together on
Growing Through Grief, a 15-year-old Park Nicollet
Foundation-supported program for students who’ve
experienced loss. The program, which hosts weekly
meetings at 45 area schools, was designed to
provide a supportive environment for young people
to work through their grief and explore their feelings.
Proof of the program’s positive impact is evident
in the little moments of encouragement and hope
shared at each meeting. “It’s so amazing to be a
container for these kids’ stories, pain and fears, and
hoping that when they leave group each week, they
can feel just a little bit lighter,” Esterbrooks says.
Kroenke and Esterbrooks’ own experiences with
grief at a young age gives them unique perspective
when it comes to how they run their groups. “We
don’t come into the group like we’re grief counselors.
We try to meld into the group, which I think is why
they open up to us so easily,” Kroenke says. “I think
they can sense in us that this is our passion, this is
what we love to do.”
This year their passion was realized in book form.
For more than a decade they’d been leading
journaling activities with their groups to give the
students a place to write down the details of their
grief. Each week they would write, and at the end of
the year they’d put everything into a binder to create
a memory book. It started with scrapbook paper
and three-ring binders, then eventually evolved to
a simple spiral bound notebook. “But we wanted
the book to be available to anyone and everyone
that could benefit from it – not just our students,”
Esterbrook says. That desire led to a meeting with
a local publisher of inspirational titles, and last fall
Hope Heals: A Journal of Love, Loss and Memories
was published in hardcover.
The book is structured as a journey from pain into
healing, and though it was inspired by the Growing
through Grief students, it was created for anyone
experiencing loss. “People are so afraid they’ll
forget the memories of their loved one, but if you
put what’s in your heart onto paper you won’t feel
like you have to carry those memories around; they
won’t have to consume you," Kroenke says.
“It is so inspiring and comforting to know that
something so positive could come out of our pain,”
Esterbrooks says. “Our hope for this book is that it
helps others in a way that we wish we could’ve been
helped when we were dealing with loss and pain.”
“IT IS SO
INSPIRING AND
COMFORTING
TO KNOW THAT
SOMETHING SO
POSITIVE COULD
COME OUT OF
OUR PAIN.”
PURCHASE THE BOOK AT SHOP.PARKNICOLLET.COM – PROCEEDS SUPPORT THE GROWING THROUGH
GRIEF PROGRAM. GROWING THROUGH GRIEF RELIES SOLELY ON GENEROUS DONATIONS FROM THE COMMUNITY.
TO LEARN MORE ABOUT HOW YOU CAN SUPPORT THE PROGRAM, CALL 952-993-5023.
PA R K N I C O L L E T B E W E L L
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13
“Fat is an essential nutrient –
you can’t survive without IT. Fats
move certain vitamins around,
contribute to the cell wall, provide
energy and contain elements that
are important at the cellular level
for early brain development.”
-AN N E E DWAR D S, M D
14
|
WINTER 2013
RECONCILING THE SINISTER SIDE OF FAT
WITH ITS MANY ESSENTIAL BENEFITS
IS ALL ABOUT BALANCE.
With U.S. obesity rates rising to epidemic proportions,
we’ve all heard about the dangers caused by fat –
obesity, heart disease, diabetes and so on. But are
we so used to trumpeting the evils of fat we forget
that it plays an important role in our bodies?
THE SKINNY ON FAT
“The types of fat have different chemical structures
and physical properties. At room temperature,
saturated fats are solid and unsaturated fats are
liquid,” says Susan Marschke, RD. “Think about
that solid structure of saturated fats going through
your blood stream and it’s more likely to clog blood
vessels. Unsaturated fats’ natural state is liquid, so
imagine those as more slippery through your blood
stream and less likely to clog those vessels.”
“Fat gets so much bad press, and the consumer idea
is that we should just get rid of it. But we forget that
wonderful richness fat gives to foods. Our bodies
crave fat for a reason. It helps with satiety, helps us
feel full,” explains Susan Marschke, RD, a registered
dietitian at Park Nicollet. “During the fat-free heyday
of the '90s people would switch to all fat-free
products, but they’d actually gain weight because
they never felt full – as long as it was fat-free, people
thought they could eat as much as they wanted.”
While fat is essential, we could absolutely live
without the bad fats. “Almost all trans fat is man
made, and can feasibly be eliminated from your diet
through careful planning. Saturated fat is difficult to
completely avoid, so we suggest limiting your intake,”
says Susan Marschke, RD. “In addition, research
has begun to explore whether or not all saturated fats
are created equal. For example, coconut oil might not
have the same negative effect on cholesterol as other
saturated fats.”
We now know that the best diets aren’t diets at all,
but lifestyles that include consuming the proper
amount of calories for your activity level and getting
the right balance of nutrients – including fat.
One type of polyunsaturated fat, omega-3 fatty
acids, may be especially beneficial. “Omega 3s are
a fatty acid that help brain development,” says Ann
Edwards, MD. “Your body can’t make them and
they’re essential to promote a healthy brain. There’s
quite a bit of emerging research looking at the most
essential types of fats during brain development, and
how early brain development affects our life course.”
Found in fish and some plant oils, omega-3s also
have been shown to promote heart health by lowering
blood triglyceride levels and decreasing inflammation
that can contribute to atherosclerosis (hardening of
the arteries) and cardiovascular disease.
“Fat is an essential nutrient – you can’t survive
without it. Fats move certain vitamins around,
contribute to the cell wall, provide energy and contain
elements that are important at the cellular level for
early brain development,” says Anne Edwards, MD,
a Park Nicollet pediatrician. “Dietary fat is one of
the three macronutrients, along with protein and
carbohydrates, that provide energy for your body.”
FAT VS. FAT
Of the four major types of dietary fat, saturated and
trans are often referred to as the “bad fats” due to
their cholesterol-raising properties, while monounsaturated and polyunsaturated fats are generally
dubbed the “good fats." Good fats can actually
help lower LDL (bad) cholesterol levels and have
even been associated with better overall cognitive
function and memory.
For all the good fat does in our bodies, we must
remember that in reality, most Americans consume
more than enough fat. With nine calories per gram
of fat, even good fat can lead to obesity and other
health issues. It really comes down to making the
effort to consume fat in moderation and choosing the
healthier types of fats.
PA R K N I C O L L E T B E W E L L
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15
Alecia Stevens looks both to the past and the
future to make peace with turning 60.
16
|
WINTER 2013
-Carl R. Rogers
“
“
The curious paradox
is that when I accept
myself just as I am,
then I can change.
I turn 60 this year. That’s beyond middle age, right?
I thought I would be middle age forever. Of course,
that’s after I thought I would be young forever, too.
But I am accurately turning sixty. Virgo that I am, I
find myself taking stock, making lists and imagining
a new decade.
I weigh about what I weighed at 32 years old, in
1985, when I became pregnant with my firstborn, my
son, Alexander. That seems good enough news. But,
to be fair, I have a feeling the shoulder pads I wore to
that first OB appointment weighed five pounds. So,
honestly, net gain of five.
I especially miss perfect eyesight, groping for my
trifocals on the bedside table at 3 a.m. to go to
the bathroom, stumbling down steps through fuzzy
lenses; the back and forth dance I do at a museum,
forward to read the plaque describing the art, then
back to take the art in. I miss hearing what my children
say the first time, their slightly slurred speech an
expression of their casual modern style, but difficult
for me to understand. I long for the days before the
family of crickets moved permanently into my head,
ringing, buzzing and singing constantly in my ears.
More profoundly, I am finally aware of something
timeless and graceful, a mysterious quality that can’t
be named, but if it could, I might call it soul. Bodies
change as we rip years off the calendars. But we have
some individual essence that seems unfading, to have
permanence.
In 2010, my 82-year-old father was diagnosed with
inoperable lymphoma of the bone marrow. We had
nine months with him while he was dying. One
Sunday, near the end, he sat in his La-Z-Boy, the only
place his broken body found comfort, while I perched
in front of him on an ottoman. We held hands. This old
German farmer astonished me when he said, “Honey,
the damnedest thing is that I still feel something is
young inside of me. I still feel 23.”
Isn’t that the poignant paradox of life? We are both
ageless and we are dying. We are both self-loving
and self-loathing. I can think intellectually that I should
accept aging gracefully and always be kind to myself,
but that is not the truth of how I feel. The voices in my
head have always been a cacophony of grandiosity
on the one hand and harsh criticism on the other. It
didn’t matter if I was 12 or 20 or going on 60. Some
days I look in the mirror and like what I see. There are
other days I don’t. There are times I am humiliated by
what comes out of my mouth. There are times when
my clients and friends seek me out for advice and
wisdom and I deliver the goods.
So, on facing 60, I have decided, for the time being,
to just to do the very best I can every day with the
common sense I have, to accept that life is a paradox
and so am I.
I survived the '60s as a child. Let’s see what they’re
like as an adult!
But, for all that is wrong, there is so much that is right.
I love an empty nest. I love the time I now have to
think and read and doodle on a Sunday. I love my
marriage. I celebrate that my husband got his PhD at
60 and know that a nimble mind can be a byproduct
of years well lived. I have time to learn Italian. I have
grown a real business. I have the courage to make a
fashion fool of myself. There’s always tomorrow to be
someone else. I am more relaxed sexually. My breasts
and feet are still healthy and pretty darn good. My
husband seems to genuinely appreciate the former.
Alecia Stevens is a Minneapolis-based
interior designer, stylist and writer. Her work
has appeared in Metropolitan Home,
Artful Living and Better Homes and Gardens.
PA R K N I C O L L E T B E W E L L
|
17
20 NEIGHBORHOOD CLINICS
COMMUNITY
EVENTS
Join our Lakeville team at the
Consumer Showcase Expo
on March 23 at Lakeville North
High School.
Prior Lake and Shakopee teams
are taking the plunge – the Prior
Lake Polar Bear Plunge – to
raise money for Special Olympics
Minnesota on Feb. 16.
DO YOU HAVE
DIABETES?
Park Nicollet International
Diabetes Center, a leader in
diabetes research, is looking
for people with type 1 or
type 2 diabetes to participate
in clinical research studies.
Depending on the study,
you may receive diabetes
medications and supplies at
no cost. Your lab work and
visits are free, plus you get a
stipend for time and travel.
To learn more about our
diabetes studies and find
out if you’re eligible, call
952-993-3500 or visit
internationaldiabetes
center.com.
Join our Pediatrics team at
Bundled UP! 2013 Winter
Fun Day on Jan. 26 at Oak Hill
and Louisiana Oaks Parks in
St. Louis Park.
WHY WAIT?
Did you know most insurers cover
screening mammograms without
a deductable? Get a jump on
your health by scheduling your
annual mammogram earlier in the
year. Screening mammography
is available full time at five Park
Nicollet locations: Burnsville,
Chanhassen, Wayzata, St. Louis
Park, Maple Grove.
Our new mobile
mammography service
is offered on a rotating
basis at 13 clinics.
NEW SERVICES
Orthopedics appointments are now available every weekday at Burnsville.
Eagan now offers mental health and care consultant appointments.
In honor of Heart Month, the Heart and Vascular Center is offering
$125 women’s heart screening with calcium score during February.
Call 952-993-2335 to make an appointment.
Maple Grove’s eye department is expanding to offer consultations for
medical and surgical eye conditions.
°
°
°
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* Walk-in Urgent Care offered seven days a week.
° Pharmacy location
NEW CLINICIANS
Matthew Banfield, MD, Ob/Gyn, Chanhassen and St. Louis Park
Crystal Buesking, NNP, Neonatology, Methodist Hospital
Alfred Campo, MD, Urgent Care, Champlin
Ann Chinnakotla, CNP, Urology, St. Louis Park
Melissa Choi, MD, Family Medicine, St. Louis Park
Thomas Dvorak, PA-C, Orthopedics, TRIA
Melissa Ekholm, NNP, Neonatology, Methodist Hospital
Kathryn Erickson, RN, FNP, Family Medicine, Brookdale
Jenifer Hensel, CNP, Neurosurgery, Meadowbrook
Joy Laansma, GNP, Senior Services, St. Louis Park
Jeffrey Larkin, MD, Senior Services, St. Louis Park
Amanda Lindberg, MD, Family Medicine, Rogers
Andrew Peik, MD, Pediatrics, Brookdale
Amy Perkins, RN, FNP, Family Medicine, Bloomington
Melisa Schultz, PA-C, Adult Endocrinology, St. Louis Park
Erin Smith, PA-C, Orthopedics, Burnsville
Larisa Speetzen, MD, Dermatology, St. Louis Park
Kristin Spencer, FNP, Family Medicine, Plymouth
Punit Wadhwa, MBBS, Oncology, Frauenshuh Cancer Center
Neurology now offers diagnosis nursing visits to answer questions
for patients and families at our Meadowbrook Building location.
KRISTINE GEHRMANN
Senior Services is expanding and now offering new patient
consultations at our St. Louis Park location.
PA-C, Internal Medicine-Pediatrics
Champlin and Maple Grove
Mobile MRI services are now available at Maple Grove on
Mondays and Tuesdays.
Carlson Parkway is now offering free "meet the pediatrician" visits
to for expectant parents.
|
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To schedule an appointment at
the clinic nearest you, call
952-993-3700.
18
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Bloomington 952-993-2400
Brookdale* 952-993-4900
Burnsville* 952-993-8700
Carlson Parkway * 952-993-4500
Champlin* 952-977-0500
Chanhassen* 952-993-4300
Creekside 952-993-7700
Eagan 952-993-4001
Golden Valley 952-993-8300
Lakeville 952-993-8800
Maple Grove* 952-993-1440
Minneapolis 952-993-8000
Minnetonka (Shorewood) 952-993-2900
Plymouth 952-993-8900
Prairie Center 952-993-7400
Prior Lake 952-993-7750
Rogers 952-977-0300
St. Louis Park * 952-993-3123
Shakopee 952-993-7750
Wayzata 952-993-8250
WINTER 2013
Our Internal MedicinePediatrics providers are
certified in both Internal
Medicine and Pediatrics,
and specialize in caring
for children and adults.
WOMEN'S WELLNESS SERIES: HEART HEALTH
GROUPS AND CLASSES
Sunday, Feb. 10
WOMEN'S HEALTH FAIR: 3-4 P.M.
LIVE RADIO BROADCAST: 4-6 P.M.
Maple Grove Community Center
12951 Weaver Lake Road, Maple Grove
Join us for the Park Nicollet Women's Wellness Series,
presented in partnership with myTalk107.1. You'll learn all
about building a heart-healthy future as part of a live radio
audience. Visit mytalk1071.com for event details.
SOCIAL MEDIA AND BODY IMAGE
Wednesday, Jan. 9, 7 p.m
PARK NICOLLET MELROSE INSTITUTE
3525 Monterey Drive, St. Louis Park
Join Park Nicollet Melrose Institute’s Be You initiative for a free
community event exploring the link between social media and
body image. We’ll arm you with critical tools you and your kids
can use to build a more positive body image. To reserve your
spot, call 952-993-6555 or email [email protected].
ŭ
WE KNOW YOU’RE BUSY ŭ
THAT’S WHY MORE PARK NICOLLET CLINIC LOCATIONS OFFER
EVENING AND SATURDAY MORNING APPOINTMENTS, AND OUR PRIMARY
CARE SCHEDULING LINES ARE OPEN SEVEN DAYS A WEEK.
PRODUCT SPOTLIGHT
$199
Whether you suffer from the
winter blues or just rarely
see sunlight due to a hectic
schedule, light therapy can
help regulate your mood and
sleep cycles when used for
as little as 15 minutes a day,
typically in the morning. The
conveniently sized Litebook
Elite produces wavelengths
of light identical to the peak
wavelengths of the sun –
without the harmful UV rays.
Available at
shop.parknicollet.com
WE'RE GROWING | Park Nicollet’s newest clinic opens Jan.
14 in Champlin. With Internal Medicine, Pediatrics and Urgent
Care, Park Nicollet Clinic—Champlin is a convenient choice for
busy families in the north metro. Join us for a grand opening
celebration on Saturday, Feb. 23, from 9 a.m. to noon.
Arts Café
Jan. 31, Feb. 28 and March 28
1-3 p.m. | Struthers Parkinson’s Center
For those with Parkinson’s disease, this monthly event
features topics designed to foster creativity, explore
new ideas and offer opportunities for new learning.
Call 952-993-5495 for more information.
Pre-diabetes class
Dates vary
Eagan and St. Louis Park clinics
If you’ve been diagnosed with pre-diabetes, this
class will help you understand lifestyle changes to
prevent the development of diabetes and community
resources for ongoing management. $20
Call 952-993-3454 for more information.
Cholesterol basics
Offered twice monthly
Burnsville and St. Louis Park clinics
This two-session class is designed to promote
healthy eating and activity habits for those with
elevated cholesterol. $40
Call 952-993-3454 for more information.
Heart and Vascular lecture series
Jan. 9, Feb. 20 and March 20
Heart and Vascular Center auditorium
This free monthly lecture series covers a wide
range of topics relevant to those who have had
surgery or other conditions affecting the heart.
Call 952-993-1909 for more information.
Advance Care Planning
St. Louis Park and Wayzata
Group classes will teach you how to select a
healthcare agent, initiate a family conversation
and complete a healthcare directive.
Call 952-993-3454 for more information.
Bariatric surgery information sessions
Dates and locations vary
Park Nicollet Bariatric Surgery Center provides
weight-loss surgery and follow-up care for those
struggling with severe obesity. Our comprehensive
services will help you be as prepared as possible
for your surgery and your new life. This free
session is a complete overview of all bariatric
surgery options offered by Park Nicollet.
Call 952-993-3454 for more information.
Family Birth Center tours
Expectant parents are invited to tour the Family Birth
Center at Methodist Hospital. Free tours are offered
on Tuesdays and Saturdays.
Call 952-993-3454 for more information.
Women’s Heart Health Event
Feb. 20
5-8 p.m. | Heart and Vascular Center
Invite the women in your life to join you for a night out
with pampering products and services, a presentation
about stress and heart health, and a heart-healthy
cooking demonstration.
Call 952-993-3454 for more information.
Park Nicollet is here to support a healthier, happier you with Urgent Care, Primary Care and 55 medical specialties at 24 convenient locations.
Park Nicollet Health Services
P.O. Box 650
Minneapolis, MN 55440
INTRODUCING
Fighting breast cancer,
one mile at a time.
Our new mobile mammography unit brings the best in screening
mammography services to you in a tranquil, spa-on-wheels environment.
CALL TO SCHEDULE YOUR APPOINTMENT TODAY!
952-993-3700 | parknicollet.com