1

Sanford Center for Health and Well-being

FRESH SQUEEZED LIVINGA cooking, nutrition and well-being newsletter

Live smarter. Age better.

MAY IS BLOOD PRESSURE AWARENESS MONTHMay 2014 Issue 5

Blood pressure is the force of blood pushing against the walls of the arteries that carry blood away from your heart to other parts of the body. A normal blood pressure reading is 120/80 mmHg. Throughout the day, your blood pressure rises and falls, but it becomes a health problem if it consistently stays high (140/90 mmHg or greater). This is known as high blood pressure or hypertension.

Follow these steps to healthy blood pressure:3 Know your risks. Look at your family history,

health factors and lifestyle choices.3 Get your blood pressure tested and check it regularly.3 Maintain a healthy weight.3 Live a heart-healthy life. Eat a lower-sodium diet, exercise,

drink alcohol in moderation and don’t use tobacco.

KNOW THE FACTS

Or 76 million adults in the US have high blood pressure. Only half have their blood pressure under control.

Usually there are no signs or symptoms associated with high blood pressure. You might not be aware that it’s damaging your arteries, heart and other organs.

More likely to die from a stroke if you have high blood pressure.

Deaths per day attributed to high blood pressure.

More likely to die from heart disease if you have high blood pressure.

Men and women are equally likely to develop high blood pressure.

(605) 312-2150 (888) 996-4673

sanfordhealth.org, keyword: live smarter

2

CALENDAR OF EVENTS Join Sanford Center for Health and Well-being for empowering health events all month long

RSVP for cooking classes online at sanfordhealth.org, keyword: cooking class

Baby Gourmet: Homemade Baby FoodMay 8, 6 p.m.Learn how simple and healthy making your own baby food can be. Babies are welcome.$10 per person

Stroke AwarenessMay 9, 10:30 a.m.-1 p.m.Locken Lobby, Sanford USD Medical CenterLearn more about strokes and understand risk factors during Blood Pressure Awareness Month.

The Little Things ExpoMay 9, 2 p.m. - 9 p.m. May 10, 9 a.m. - 5 p.m.Sioux Falls Convention CenterVisit our booth during this pregnancy and baby expo to learn about all the exciting classes and services we offer for you throughout pregnancy and beyond. $3 in advance. $5 at the door.

SPOT A STROKE:STROKE WARNING SIGNS AND SYMPTOMSEvery 40 seconds, someone in the U.S. suffers a stroke or “brain attack.” Stroke is the fourth leading cause of death in America and is a leading cause of adult disability. The good news is that up to 80 percent of strokes are preventable.

Risk factors associated with higher risk of stroke include: • High blood pressure • Diabetes• Heart disease • Obesity• Atrial fibrillation (afib) • Elevated cholesterol• Inactivity • Smoking• Drug use

If any of these risk factors are included in your health history, see your doctor and know your risk for stroke. Immediate treatment for stroke is crucial. Know when to seek treatment if you or a loved one displays symptoms of stroke.

These symptoms include:• Sudden numbness of the face, arm or leg, especially on one side of the body• Sudden confusion, trouble speaking or understanding speech• Sudden trouble seeing in one or both eyes• Sudden trouble walking, dizziness, loss of balance or coordination• Sudden severe headache with no known cause

An easy way to identify stroke is to remember to “Think F.A.S.T.”

Face Drooping—Does one side of the face droop or is it numb? Ask the person to smile. Is the person’s smile uneven?

Arm Weakness—is one arm weak or numb? Ask the person to raise both arms. Does one arm drift downward?

Speech Difficulty—Is speech slurred? Is the person unable to speak or hard to understand? Ask the person to repeat a simple sentence, like “The sky is blue.” Is the sentence repeated correctly?

Time to call 9-1-1—If someone shows any of these symptoms, even if the symptoms go away, call 9-1-1 and get the person to the hospital immediately. Check the time so you’ll know when the first symptoms appeared.

SPOT A STROKE

ARM WEAKNESS SPEECH DIFFICULTY TIME TO CALL 911FACE DROOPING

Stroke Warning Signs and Symptons

Grilling Perfect BeefMay 13, 6 p.m.Before summer kicks off, learn how to grill heart-healthy beef. Class held in partnership with the SD Beef Council.$10 per person

Grilling Tasty PorkMay 15, 6 p.m.Learn how to grill pork that is quick, easy and budget-friendly. Class held in partnership with the SD Pork Producers.$10 per person

Salt in Your DietMay 16, 10:30 a.m. – 1 p.m.Locken Lobby, Sanford USD Medical CenterLearn how salt can affect your blood pressure and get tips for reducing the salt in your diet during National Blood Pressure Awareness Month.

Cooking Adventures: Vietnamese Cooking ClassMay 20, 6 p.m.Explore the flavors and foods of Vietnam. Menu includes banh mi and summer rolls.$10 per person

CELEBRATE MAYThe barbeque month!After such a long, cold, severe winter, it’s great to see the calendar finally turn to May. Did you know that May is the national month for many healthy foods? These include asparagus, beef, salad, salsa and strawberries. It’s also the month of barbeque: a very healthy way to cook spring’s bounty. With so many great things to celebrate, where does one start? Start by taking all the wonderful foods of spring and grilling them!

This month, we will be offering two classes on grilling, featuring beef and pork. But we won’t stop there, as we encourage you to “think outside the box” and use your grill to prepare fruit and vegetables as well. The added bonuses: you won’t have to heat up the house during warmer weather, cleanup should be minimal and it encourages all to get outside and enjoy the great outdoors.

Try some of our favorite recipes developed at Sanford Center for Health and Well-being. And for a grilling pointers, check out page 4.

GRILLED PEACHES WITH BOURBON3 T bourbon, divided 1 T cinnamon, divided2 T brown sugar 1 tsp canola oil6 peaches, pitted and halved 2 C blueberries¾ C heavy (whipping) cream 1 T maple syrup½ tsp cream of tartar ¼ C pecan pieces, toasted

1. Mix together 2T bourbon, ½ T cinnamon, canola oil and brown sugar. Brush over the cut peach halves and place the peaches on the grill, cut side down.

2. Grill peaches until they begin to soften and develop grill marks.3. Meanwhile, whip together 1T bourbon, ½ T cinnamon, maple syrup,

cream of tartar and heavy cream. Whip until soft peaks form.4. To assemble place a grilled peach half on the plate, cut side up.

Where the pit used to be, fill with blueberries. Top with a bit of the whipped cream and sprinkle with toasted pecans.

Nutrition: serves 12, calories 131, total fat 7.8g, saturated fat 3.6g, sodium 6.8mg, carbohydrates 15.3g, protein 1.4g 3

4

TIME TO FIRE-UP THE GRILLS FOR BARBEQUE MONTHWith Memorial Day right around the corner, we decided to ask Sanford USD Medical Center’s Chef Drew for grilling tips.

How do I grill fruits and vegetables?Vegetables are best grilled on a skewer, especially if they are cut into pieces. Lightly coat them with oil and season before placing on the grill. Vegetables are done when they are tender and develop char marks.

For fruits, look for those that hold up under intense heat and are heartier in flavor, such as peaches, watermelon and pineapple. Place the fruit either directly on the grill or on a skewer. Fruit is finished when it softens a bit and char marks form.

How do I marinate meats?Use very little oil and little to no alcohol in order to keep flare-ups minimal (which can make your food taste like lighter fluid). Also, trim excess fat off meat cuts. Marinades work best when they have 30 minutes to a day to infuse flavors. If you don’t have time for marinating, then dry rubs — spices and herbs that are rubbed on all outer surfaces of meat — work well to infuse flavor.

How do I know when my meat is done cooking?The best, most consistent way to determine doneness is by taking temperature. Use a good-quality, instant-read digital thermometer and check the temperature at the thickest part of the meat.

• Chicken must be cooked to 165°F.• For medium pork, cook to 135°F. Well-done pork is 145°F.• For beef, rare is 125°F, medium is 135°F and well-done is 145°F.

Note: consuming raw or undercooked meats increases your chance of contracting a food-borne illness. If you are pregnant or have a weakened immune system, please check with your doctor.

How do I make the perfect burger?If you are using leaner meats, add ingredients that will soften the burger just a bit, including sautéed mushrooms, breadcrumbs or eggs. Season ground meat well before forming into patties, and don’t overwork it. This will make your burger very dense.

Don’t just stick to ground beef. Choosing ground meat blends will add interesting flavor to your burgers. Try pork and beef, veal and beef, lamb and beef…the possibilities are endless!

Standard toppings are great, but to add character to your perfect burger, switch things up. For cheeses, go bold with varieties like havarti dill, spicy habanero, smoked gouda, goat cheese or feta. Instead of standard lettuce and tomato, try sautéed mushrooms, caramelized apples, olives, Asian coleslaw, grilled peppers or grilled corn. And instead of ketchup and mustard, spread on hummus, tzatziki, romesco sauce, avocado or pesto.

May is Beef MonthCelebrate beef and learn how it can fit into a healthy lifestyle! Join us on May 13 at 6 p.m. for some beef grilling fun!

What’s Chef Drew’s favorite burger?I love lamb burgers seasoned with salt, pepper, mint, shallots, garlic, olive oil, breadcrumbs and an egg. I top them with tzatziki, baby arugula, feta cheese, Kalamata olives, pickled cherry peppers and a squeeze of lemon juice.

PHYSICAL ACTIVITY AND WOMEN’S HEALTHWhy is physical activity important for my health?

You probably know that exercise can keep you in shape and help you shed some of those extra pounds, but did you know that it can help save your life? Research shows that an active lifestyle can reduce your risk of heart disease, stroke, high blood pressure, type 2 diabetes, breast cancer, colon cancer and depression. Other benefits include increased bone density, better sleep, improved circulation, increased energy and better mood.

How much exercise should I do? How intense does it need to be?In order to get the most benefit, adults should aim to get at least 150 minutes of physical activity every week. This is in addition to the activities you do throughout the day, such as cleaning or walking around the grocery store. The intensity of your activity should be moderate to vigorous. Moderate-intensity activities will increase your heart rate, but you should still be able to carry on a conversation comfortably. Examples include walking at a brisk pace and leisurely biking. Vigorous-intensity activities make your heart beat very fast and cause you to breathe harder, which makes carrying on a conversation difficult. Examples include running and bicycling uphill.

Does the type of physical activity I choose make a difference?Definitely! There are different types of exercises, and each one is important to achieving health and fitness. Aerobic activities, such as walking, jogging, swimming, or tennis, not only work your muscles, they also work your heart and lungs. The increase in heart rate and breathing caused by aerobic activity helps improve cardio-respiratory function.

Strength-training activities, such as weight lifting, push-ups, and resistance bands, improve muscle strength and endurance. These activities help build lean muscle, which is important for balance, stability and metabolism. The more muscle you have, the more calories you burn – even at rest! You should aim to do strength training activities at least twice a week. Try to do activities that work all the major muscles in your body, and repeat each activity eight to 12 times.

Another important activity is stretching, which helps keep muscles flexible and allows you to move more easily. Don’t stretch until after you have warmed up your muscles. Doing it before could cause an injury.

WHAT ARE SOME TIPS TO KEEP ME MOTIVATED?• Make it fun! Find activities that you enjoy.• Change it up! Do a variety of activities to keep it interesting.• Schedule it! Mark it down on your calendar, just

as you would a doctor’s appointment.• Grab a friend! Exercising with another person is

more fun and keeps you accountable.• Don’t make excuses! If it’s too cold or rainy outside,

find activities you can do indoors. 5

Seven Days to a Healthier YouTry one of these steps each day during National Women’s Health Week. Small changes equal better health!

Day 1: Drink eight glasses of water.

Day 2: Schedule your annual check-up for total health. National Women’s Check-Up Day is on May 12.

Day 3: Eat breakfast.

Day 4: Get up and go for a walk.

Day 5: Don’t eat after 8 p.m.

Day 6: Sleep more. Aim for seven to eight hours of sleep each night.

Day 7: Eat smaller portions.

NATIONAL WOMEN’S HEALTH WEEK IS MAY 11-17

200-46265-0553 4/14

6

EMPLOYEE WELLNESS FACTSix easy ways to prevent hypertension:

• Maintain a healthy body weight• Decrease salt intake• Increase physical activity• Keep alcohol consumption to

moderate limits (up to one drink per day for women and up to two drinks per day for men)

• Get an adequate supply of potassium, especially found in leafy green vegetables

• Pay attention to the foods you eat

FEATURED PRODUCTThis digital thermometer ensures grilling perfection! Mention this ad at our Wellness Store and receive $1 off our instant-read digital thermometer.

GRILLED ASPARAGUS30-40 asparagus spears1/3 C vinaigrette

1. Cut the woody part off the asparagus (the bottom ¼ of the stem). Toss the trimmed asparagus in the vinaigrette.

2. Grill asparagus until tender and charred, flipping once, about 5-7 minutes.3. Drizzle with more vinaigrette, if desired, before serving.

Nutrition Information: Serving size: 1/8 recipe, calories 60, fat 5.3g, saturated fat 1g, sodium 1mg, carbohydrates 2.7g, protein 1.4g

MAY IS CELIAC AWARENESS MONTHCeliac disease is a hereditary autoimmune disorder triggered by consuming gluten, found in wheat, barley and rye. This disease affects one out of every 133 Americans, yet 83 percent of

celiac are undiagnosed or misdiagnosed. Gluten damages the small intestine when eaten by a person with celiac disease, so they must follow a strict gluten-free diet.

For further information on celiac disease, visit your Sanford primary care provider or gastroenterologist. For help with proper diet, visit one of our Sanford registered dietitians.

STROKE BY THE NUMBERS

NEW GUIDELINE OFFERS WAYS TO LOWER YOUR RISK

WOMEN HAVE MORE STROKES THAN MEN, AND STROKE KILLS MORE WOMEN THAN MEN. Talk to your healthcare provider about how to lower your risk, using the below information from the new American Heart Association/American Stroke Association prevention guidelines.

Do you know how to identify a stroke and when emergency help is needed? Learn how to spot a stroke F.A.S.T. at StrokeAssociation.org/warningsigns

STROKE IS THE

About 55,000 more women than men have a stroke each year.

Stroke RISK GOES UP due to … LOWER YOUR RISK for stroke by …

About 3 out of 10,000 pregnant women have a stroke during pregnancy compared to 2 out of 10,000 young women who are not pregnant.

Pregnant women with very high blood pressure should be treated with safe blood pressure medications.

May double the risk of stroke, especially in women with high blood pressure.

Women should be screened for high blood pressure before taking birth control pills. Women should not smoke, and they should also be aware that smoking and the use of oral contraceptives increases the risk of stroke.

Once thought to lower stroke risk, this in fact increases the risk.

Talk to your healthcare provider about whether you should follow the guideline recommendation of low-dose aspirin starting in the second trimester (week 12) to lower preeclampsia risk.

Smokers who have migraines with aura should quit to avoid higher stroke risk.

All women over age 75 should be screened for atrial fibrillation.

Strokes are more common in women with migraines with aura who also smoke.

Quadruples stroke risk and is more common in women than men after age 75.

PREGNANCY

BIRTH CONTROL PILLS

HORMONE REPLACEMENT

THERAPY

MIGRAINES WITH AURA+ SMOKING

ATRIAL FIBRILLATION

WOMEN FACE HIGHER RISK OF STROKE

1 in 5 WOMEN has a STROKE at some point in her life

This is a term for high blood pressure that develops during pregnancy, and it doubles the risk of stroke later in life.

Hormone replacement therapy should not be used to prevent stroke in postmenopausal women.

PREECLAMPSIA

+

Number of STROKE DEATHS IN ONE YEAR

Women

77,109Men

52,367(from 2010, the most recent year

the statistics are available)

cause of

DEATHin Women

#3cause of

DEATHin Men

#4

©2014. American Heart Association. DS7723 2/14