HealthSept15

SPONSORED CONTENT
Delivering
a Healthy Start
Family Centered Care at Orange Park Medical Center
By Nan Kavanaugh | Cover photography by Woody Huband
When it comes to giving birth, finding the right hospital can be daunting. A balance
between cutting edge technology and a warm, caring environment is what most
seek. At Orange Park Medical Center, synchronizing the best of both worlds for
optimal results is their mission when it comes to family and women’s health.
Dr. Arden Quintin (left) and
Patricia Ebeltoft, RN, BSN, work in the
Level 2 Neonatal Intensive Care Unit
at Orange Park Medical Center.
The NICU is staffed with neonatologists
and advanced neonatal nurse
practitioners, which means babies with
special needs can get the high level of
medical attention they require.
We take a holistic
approach when it comes
to care that is patient
centered rather than
focused on a business model,” says
Dr. Ted Shah, chairman of obstetrics
at Orange Park Medical Center.
“Patient safety is our number one
concern. The path of the patient from
registration to leaving the hospital is
amazing.”
Dr. Shah would know. His practice
alone has delivered upwards of 30,000
babies at Orange Park Medical Center.
“I had a father notice his newborn baby
was jaundiced after they had brought
him home. He had tried to reach out to
the pediatrician, but was told it would
be two weeks before that doctor would
see the baby. So he came back to us.
He said, ‘I feel safe here.’”
Putting the patient first is an essential
element of the philosophy at Orange
Park. The hospital consistently strives
to improve not only its own internal
mechanisms for performance, but also
has worked to provide services needed
within the community. From being
one of the only regional hospitals
with a Level 2 NICU to providing full
spectrum gynecological care, patients
don’t have to transfer to another
hospital when faced with issues that
require specialized services.
“We don’t want to send patients
away to a hospital somewhere else
in the region. We want to keep them
here, with the doctors and nurses they
know,” says OB/GYN Dr. Jade Pizarro.
“This is very reassuring to our patients.
The hospital doesn’t have an urban
inner city feel. We are the only hospital
in Clay County that delivers babies,
and we take a strong community
approach to care.”
Physicians and nurses work together
to provide a seamless experience
for patients. Much of this is due
to specialized training to ensure
collaboration and communication is
excellent. For example, all personnel
providing Labor and Delivery services
were recently required to receive
certification in Electronic Fetal Heart
monitoring, something well taught in
medical training, but as the technology
has progressed, new aspects of routine
monitoring have developed as well.
“When we communicate, we are
all using the same nomenclature.
Nomenclature can vary from institution
to institution, and overall this

“Our patients who come
here know we can take of
all their needs and provide
the very best care. There is
no need to send patients to
another hospital somewhere
else in the region. Our
doctors and staff are highly
trained and tremendously
experienced. This is very
reassuring to our patients.”
— OB/GYN Dr. Jade Pizarro
Orange Park Medical Center designed the labor, delivery and recovery (LDR) room
concept to complete all phases of childbirth in the same room, including services
like one-on-one visits with an experienced, board-certified lactation consultant
like Bronwyn Nickels, RN, IBCLC.
• OPMC provides full
spectrum OB/GYN care
• Level 2 Neonatal
Intensive Care Unit
allows OPMC to serve
babies from 28 weeks to
full term
training has improved our ability to
communicate, improving our quality
of care,” says OB/GYN Dr. Eric
Edelenbos.
In addition to their vast experience
in obstertics, Dr. Edelenbos and
Dr. Shah are regional pioneers in
gynecological robotic surgeries.
People travel from across the region
to receive care at Orange Park. It
is one of the few hospitals with
three da Vinci ® surgical robotic
machines to perform the minimally
invasive, cutting-edge procedures
like hysterectomies or cyst removal.
Investing in this technology was
an investment in optimal patient
outcomes.
“I can perform a regular abdominal
hysterectomy in about an hour and a
half, while it may take me two to three
hours with a robotic procedure,” says
Dr. Edelenbos. “I receive the same
payment for both, but the reason I
perform the robotic surgery is because
the patient will have less recovery
time and less pain. The benefits for
the patient far outweigh the time
saved, and when my patients are
happy, I am happy.”
It is that dedication to providing
optimal outcomes for patients that
is vital to the team at Orange Park
Medical Center. Founded in 1974, the
hospital continues to grow, driven
by the needs of the community it
serves. Its newly opened pediatric
ER, inpatient unit and ICU are a
testimony to that. With Orange Park
having evolved into a comprehensive
tertiary facility, patients no longer
have to go elsewhere for top quality
care, regardless of their needs. Stateof-the-art
services and exceptional
community driven care make this
hospital one of the best in the region.
“We are excellent at all aspects of
women’s care—which is a testament
to the leadership, physicians and staff
at Orange Park. Our sole goal is to
exceed our patients’ expectations.
That’s what the team at Orange Park
is all about.” says Dr. Shah.
• On staff Neonatologist
present at all deliveries
• Obstetric Educator acts
as liaison to keep staff
updated on newest
advancements
• Anesthesia available 24/7
• 22 private rooms for
mother and infant
• Pre and post birth
education
• Breastfeeding support
• 3 da Vinci ® Surgery
Systems for optimal
gynecological
surgery results
2001 Kingsley Ave.
Orange Park, FL
904.579.1106
orangeparkmedical.com

letter from the publisher ••••
PUBLISHER
A.J. Beson
EXECUTIVE VICE PRESIDENT
Michael E. Hicks
EDITOR / COMMUNITY MANAGER
Nan Kavanaugh
ART DIRECTOR
Christine Tarantino
DIRECTOR OF BUSINESS DEVELOPMENT
Stephanie Calugar
MARKETING CONSULTANTS
Alaina Record
Joy Bell
Adam Farmer
Nikki Schonert
GRAPHIC DESIGNERS
Courtney Cooper
Andy Gattis
COPY EDITOR
Sarah Musil
CONTRIBUTING WRITERS
Sarah Brodsky
Bob Fernee
Allie Olsen
Eleanor Snite
Jon Vredenburg
CONTRIBUTING PHOTOGRAPHER
Woody Huband
PROJECT MANAGER AND
SOCIAL MEDIA STRATEGIST
Stacey Steiner
PROJECT MANAGER
Chris Day
FINANCIAL OFFICER
Sonia Wellington
AGENCY ACCOUNT COORDINATOR
Michael Bridge
VIDEO PRODUCTION SPECIALIST
Grace Walsh
Stock photography provided by Thinkstock
Running a full-time publishing company,
operating a full-service marketing agency, being
a supportive husband, tending to four children,
it causes me a little bit a stress and anxiety just
thinking about it.
We are all human and deal with
stress in our own ways. Some
people enjoy reading books to
calm down, some hit the gym, and
some go for a brisk jog around the
neighborhood. It’s important to
have a coping mechanism to get
through these moments. One thing
that I’ve recently picked up on is
taking part in breathing exercises
a few times throughout the daily
grind.
Nowadays, people usually find
they relax best by tuning in to
their favorite sitcom in the evening
time with a glass of wine or beer.
But really that does nothing to
reverse the effects of stress on
our well-being and livelihood.
It’s essential to take the time to
sit back and breathe in new life.
Practicing deep breathing is a
very simple but great technique
to adopt into your lifestyle. It’s
the foundation to many relaxation
practices around the world. Truly,
all you need is some time to
yourself, a place to lay down, and
maybe some calming, tranquil music.
Stress is an important part of life, but
you have to know when too much
is too much. This issue focuses on
the power of breath and the organ
that controls it, the lungs. I hope
you enjoy this issue of HealthSource
Magazine!
Best Regards,
HealthSourceMag.com
HealthSource is published by Beson4 Media Group, 13500
Sutton Park Drive South, Suite 105, Jacksonville, FL 32224,
904.992.9945. Content of the contributing advertisers do not
reflect the opinions of Beson4 Media Group. Advertisers have
proofed respective articles and content is assumed true and
correct. HealthSource is not responsible for the care given by
its advertisers. HealthSource is for informational purposes only
and is not meant as medical advice. HealthSource believes that
choosing a medical professional is a serious decision and should
not be based solely on an advertisement. © 2015 HealthSource,
Inc. All rights reserved. The contents of this publication including
articles, may not be reproduced in any form without the
written permission from the publisher.
A.J. Beson
CEO & Publisher
aj@beson4.com
4—HealthSource September 2015

28
September 2015
contents
13
Features
13 Meet Blake Hunter
This soon-to-be
2-year-old ambassador
will lead the 2015
First Coast Heart Walk
this month.
24 Meditation
Can breathing really
help you heal? This
activity (or lack
thereof) continues
to gain in popularity,
with millions of
people drawing on the
principles for mental
and physical wellness.
28 Fat Chance
Eating a low fat diet
is not just good for
your waistline, it is also
good for your heart.
BODY WORKS
10 Best Foot Forward
Tips and tricks to help
put you in first place.
16 Exercise of the Month
Playing with your kids can
be excellent exercise for
the whole family.
18 Ask the Expert
Dr. Jannifer Harper,
LUNG FORCE Run Walk
Chair talks lung health
and what you can do to
breathe better.
SOUND MIND
23 Healthy Minute
6 facts about the healing
power of breathing.
FRESH EATS
32 What’s On Our Plate
A diet that includes pasta
and wine? Yes, please. We
give you a breakdown of
the Mediterranean Diet.
24
6—HealthSource September 2015

Over the past decade, we have increasingly grown to serve our patients in Northeast Florida.
For patient convenience, we are moving our main location, 3900 University Blvd. South,
Jacksonville to 7011 AC Skinner Parkway, Jacksonville starting in SEPTEMBER 2015. Our new office,
equipped with more exam rooms and more parking, will reduce wait time for patients because
quality care comes first.
OUR NEW HOME IS AT:
7011 AC SKINNER PARKWAY, JACKSONVILLE
904.493.3333
We will maintain our outpatient Catheterization Lab on University Blvd. while all of our other locations will remain the
same. Visit our new location for improved quality, the same lower out-of-pocket costs and the same expert team.
www.firstcoastcardio.com

FIND IT
Online
/ healthsourcemagazine / healthsourcemag
@healthsourcemag
/ healthsourcemag
Back-to-School
Lunch Box:
Visit our website
for kid friendly
lunchbox tips to
get their school year
off to a good start.
Cooking with Heart:
Keeping your heart healthy
starts at the table. Check out
some heart healthy recipes
online.
Take a
Deep
Breath!
Want to get
started with a
meditation
routine? Visit
us online for
a guide.
8—HealthSource September 2015

September 2015
healthsourcemag.com—9

BODY WORKS • • • • Best Foot Forward
One Breath at a Time
By Bob Fernee
It was a 5k-road race, and I wanted to run well.
In fact, I was going for a new personal record,
my fastest ever. I believed that I had trained well,
and that the time was right. Chasing after the
hoped-for goal, I started the race quicker than
usual. The 3.1-mile race was about half way over,
when I began to run into trouble.
Was the pace too much? Had I
started too fast? My heart rate
raced, my legs felt heavy and
worst of all, my breathing was labored. I
couldn’t get enough air. I felt like I was
dying. With over a mile left, my hope
of running a personal record seemed as
far away as some of the runners in front
of me.
I knew I had to catch my breath and
recover. I momentarily slowed down
and took in as many deep breaths as
possible. Then, I tried to regain my pace
while concentrating on my running
10—HealthSource September 2015

form, and pushed on until the finish
line. When it was over, I was not only
pleased with my time, but how I had
fought my way out of trouble.
There are two types of running:
aerobic running, which is when
you comfortably run, by taking
in enough oxygen to supply your
body’s immediate needs. Then there
is the opposite: anaerobic running.
At one time or another, every runner
experiences it. Your oxygen supply
cannot keep up with demand; you
are out of breath, and without enough
oxygen lactic acid builds up in the legs
and running seems nearly impossible.
What can you do?
Pace yourself: You might have
started too fast, causing you to go into
“oxygen debt.” Begin slower and build
into your run. If you run with others
remember the “talk test”—if you can’t
talk as you are running, then you’re
probably going too fast.
Breathe properly: Some people
suggest that you should breathe in with
the nose and out through the mouth,
but this is not correct. You cannot get
nearly enough air that way. Breathe
in and out with both mouth and nose.
Breathe in as deeply as possible into
the lungs and diaphragm. Too many
people take shallow breaths; this can
cause a “stich,” a painful condition
that can stop you in your tracks. Local
runner, Jerry Lawson, who once held
the American record in the marathon,
says, “Try to get a rhythm going
with your breathing in cadence with
your strides.” Undoubtedly, running
rhythmically means less effort and
greater efficiency.
Train for it: Elite runners know
that anaerobic running is part of racing,
and they train themselves to endure it.
They are constantly trying to delay it by
increasing their anaerobic threshold, or
“pain barrier.” In a race, they will say
things to themselves like: “I have felt
this pain many times before, I beat it
then and I can beat it now.”
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Jacksonville South At Home: 14965 Old St. Augustine Rd., Unit 114, Jacksonville
Call us at 904-463-1635 to schedule a tour of the dialysis
centers and find out how DaVita’s personalized approach
to kidney care can improve your quality of life.
For one of the world’s best sources for kidney care-related
articles, recipes, tools and more, visit DaVita.com
September 2015
healthsourcemag.com—11

We’re the dreamers
and schemers that build
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Through creative
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Group discovers what
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you just gotta be you.
12—HealthSource September 2015

BODY WORKS ••••
September 2015
By Eleanor Snite
healthsourcemag.com—13

hen you see Blake Hunter on the playground, you
would never guess that he has already gone through
multiple heart surgeries. When the toddler was just
30 hours old, doctors realized that something was
wrong with his heart. He had a small hole in the bottom
of his heart and a main artery. He was transferred to
Wolfson Children’s Hospital NICU. Blake had his first
heart surgery at 9 days old. The surgery took eight hours.
It was any new parents’ nightmare. Two months later,
Blake and his parents were finally allowed to go home.
Blake Hunter will be two years old in October,
and he has already had two open heart surgeries
and two heart catheterizations. Because the conduit
in his heart is artificial, as he grows he will have to
have a bigger conduit inserted on a regular basis,
and there could be other issues that might need
a surgical intervention. This is why Blake will be
leading the American Heart Association’s First Coast
Heart Walk on Saturday, Sept. 19, from Metropolitan
Park. Friends and family will be walking with him,
celebrating how far how he has come.
“He’s doing fabulously right now and has been
since his last catheterization in October,” says his
mother, Angela Hunter, who along with Blake’s dad,
Jody Hunter, will be walking. “He will definitely
want to walk and wander around to see things and
other people.”
Each year the AHA looks for a family with a
compelling story to lead the Heart Walk, and the
Hunters fit the bill. Blake came to the attention of
the AHA staff when he visited the cardiovascular
intensive care unit at Wolfson Children’s Hospital
after a doctor’s appointment. The AHA was there
with beauty queens giving out handmade blankets.
Angela said the beauty queens and the AHA staff fell
in love with Blake. The staff got together with the
family later, and they learned about each other.
“We have had really amazing support from
everybody through this whole experience,” Jody
Hunter says.
Blake also made a major impression on Darnell
Smith, North Florida marketing president at Florida

HealthSource Publisher
AJ Beson, Heart Walk
Sponsor, with Blake and
his mother Angela at a
Heart Walk Executive
Event.
Blue, who is the 2015 First Coast Heart Walk
chairman. Smith said he recently attended an
event for the Heart Walk at EverBank Field. He
stepped out of an elevator, and the first person
he saw was Blake wearing a little red cape and
running around.
“I was just taken by this kid,” Smith says. “It
gave me that much more motivation to do this,
just knowing his story, what he’s going through,
what his family is going through and that we
can make a difference.”
Smith, who was on the executive leadership
team for the 2014 walk, last year lead the
executive challenge, which encourages
executives to donate to the walk and get other
executives to do the same. He was asked by
Terry West, last year’s walk chairman, to be the
chairman this year, and he was happy to do it.
“I’m really excited about it,” Smith says.
“There are great colleagues on the leadership
team, and when I think about 20,000 people out
there on Sept. 19th—I just love the work we’re
doing. It’s the largest single fund-raising walk in
Jacksonville.”
Blake’s story inspired Dr. Leslie Cooper,
chairman of the department of cardiovascular
diseases at Mayo Clinic in Florida as well.
She saw a video of Blake on the Internet and
thought he was “adorable”.
Cooper came to Jacksonville in February of
this year and almost immediately was asked
to be in charge of rallying the Mayo staff to
walk in the Heart Walk. Cooper specializes in
myocarditis (heart muscle inflammation), the
third leading cause of cardiac sudden death in
young adults. He had been working for many
years with the American Heart Association at the
national level but never on a local level. Cooper
says he accepted the leadership for Mayo
Florida and a spot on the executive leader team
to support the local Heart Association and to be
a good citizen in his new community.
Cooper says Mayo in Florida focuses on rare
and undiagnosed cardiac conditions, and heart
disease is one of its five primary emphasized
service lines. The Heart Walk attracts more than
1,000 Mayo Florida staff each year, Cooper says.
They are recruited through a variety of ways.
During an onsite sign up event, previous team
captains talk about their experience and others
talk about their experience with heart disease.
“While the primary focus of the walk is fund
raising, it also has a lot of health awareness,”
Cooper said. “I like being able to help people
who have uncommon diseases like myocarditis.”
Lisa Craig, communications director for the
local AHA, says the event is pet friendly—there
will even be a Top Dog photo contest. There
will also be information about healthy living
and plenty of fun activities for children. The
festivities start at 8 a.m. on Sept. 19th and the
three-mile walk starts at 9 a.m.
Last year, 15,000 people participated in the
2015 First Coast Heart Walk. It’s usually 18,000,
but it rained in 2014. This year the goal is 20,000
people. Last year’s walk brought in $1.2 million
and the goal for this year is $1.75 million.
For more information, visit
FirstCoastHeartWalk.org.
September 2015
healthsourcemag.com—15

BODY WORKS • • • • Exercise of the Month
Play More,
LIVE
HEALTHIER
Exercise with your kids
By Bob Fernee
How do you get your kid off the couch and moving? The difficulties faced by children in regards to exercise are much
the same as those that plague adults: lack of time, little motivation and not much enjoyment. The reasons for doing
exercise are largely the same: An increased feeling of well-being, including more self-confidence and self-esteem,
weight loss/control, improved athletic performance, less risk of illnesses such as diabetes and high blood pressure.
The American Heart Association recommends that children get at least 60 minutes of moderate-to-vigorous aerobic
activity every day. A good goal is to reduce non-active time by 30 minutes a day and increase physically active time
by 30 minutes. Parents can help by making physical exercise fun; the more fun it is then the less the child will view it
as exercise. If parents are involved, kids are much more likely to continue.
Here are a few ideas that should help the kids, and you, become more active and fit.
Running:
It doesn’t have to be punishment
and pain. Take the kids out the
door, start with an easy jog, then
pick a landmark 40 or so yards
ahead (a lamppost, mailbox, etc).
Challenge them to a race to that
spot, jog some more (to recover),
then race to another target. Kids
love to race! They won’t even
realize that they are exercising.
Soccer:
No kid hates running when
he has a ball at his feet. Set up
a couple of goals, you can use
anything; old sneakers will do, then
let play begin. The sprinting will
soon get the heart pumping. You
can even play soccer in the garage
if you want some shade. A small
foam ball with two improvised
“goals” made from garage items,
like buckets or tool boxes, is all you
need to get your game on.
Kickball:
This old game seems to have
fallen on hard times, but it is a fun,
simple game that provides great
exercise. Four bases (those same
old sneakers will do fine) and a
kickball, that’s it. Short sprints
around the bases, with plenty of
down time in between makes it a
great sport for kids who are just
getting into athletics.
16—HealthSource September 2015

BENEFITTING BAPTIST HEALTH AND WOLFSON CHILDREN’S HOSPITAL
For sponsorship information and registration, please visit foundation.baptistjax.com/golf
or contact Baptist Health Foundation at 904-202-2919.
PRESENTED BY:
September 2015
healthsourcemag.com—17

BODY WORKS • • • • Ask The Expert
Q&A
“Lung cancer is the number
one cancer killer of women,
not breast cancer. The
largest risk for lung cancer is
controllable by not smoking.”
— Dr. Jannifer Drake Harper
Jannifer Drake Harper, MD, CPE
Vice President and Chief Medical Officer of Florida Blue
and LUNG FORCE Run Walk Chair
We asked Dr. Harper to share with our readers facts about
lung disease, and how to better care for one of our body’s
most important organs…the lungs.
Dr. Jannifer Drake Harper
QWhy is it important to raise
awareness about lung health?
Lung cancer is the number one
cancer killer of women, not breast
cancer. The largest risk for lung
cancer is controllable by not
smoking.
QIf you don’t smoke, are you still
at risk for lung disease?
Smokers are not, however, the only
people who get lung cancer. About
10 percent of people diagnosed with
the disease never smoked.
QWhat are some warning signs
that you may be suffering from
lung disease?
Abnormal breathing pattern,
coughing, chest pain, chest
tightness, and shortness of breath
are all warning signs.
QDoes air pollution play a factor
in lung health?
Pollution does impact lung health,
and there are several things that you
can do. Pollutants of major public
health concern include particulate
matter, carbon monoxide, ozone,
nitrogen dioxide and sulfur dioxide.
Common sources of poor indoor
air quality that should be avoided
include:
•cigarette smoking—no one
should smoke indoors.
•mold or mildew
•household cleaners
•household chemicals
•scented products
•pesticides
•radon gas
•wood smoke
•Pressed-wood office furniture
and carpet can be a source of
formaldehyde.
•Poor ventilation can exacerbate
asthma and allergies.
18—HealthSource September 2015

How can we take better
Q care of our lungs?
Don’t smoke and avoid second
hand smoke.
Q
Lungs are an amazing
organ. Can you share with
our readers some extraordinary
facts about lungs?
You have two lungs that are
not the identical size—the lung
on the left side is smaller than
the right—to make room for
the heart. Lungs consist of 300
million capillaries (tiny blood
vessels)—if they were laid out
they would span 1,500 miles.
This is where oxygen enters
the blood and carbon dioxide
is taken out. There are several
tubes that unite your mouth to
the insides of your lungs. Your
trachea (or wind pipe) is the
large tube you can sense in your
gullet. This divides into core
stem bronchi, which then split
many further times into minute
tubes called bronchioles. There
are about 30,000 bronchioles
in our lungs! At the end of all
of these tiny tubes are small
sacks called alveoli. These get
larger and smaller with every
breath, and hold lots of blood
vessels which is where oxygen
enters the blood and ravage (like
carbon dioxide) leaves the blood.
September 2015
healthsourcemag.com—19

SPONSORED CONTENT
Jacksonville
Spine Center
Practice expands with the addition of Dr. Michael Hanes
By Maggie FitzRoy
Dr. Michael Hanes recently
treated a patient who had
sustained injuries in an
accident which were so
debilitating that she could no longer
work, due to severe back pain.
When Dr. Hanes treated her with a
combination of advanced techniques
and procedures, she recovered so
well that she was able to go back to
work and resume her normal life.
“I was very pleased to see her
progress, and she seemed grateful,”
says Dr. Hanes, an interventional pain
management physician at Jacksonville
Spine Center, which has provided stateof-the-art,
clinically proven solutions
for pain for more than 15 years.
Dr. Hanes joined Jacksonville
Spine in July, expanding the practice
at 10475 Centurion Parkway in
Jacksonville to four interventional
pain management physicians.
In addition to Dr. Christopher
Roberts, who founded the center, Dr.
Hanes joins Dr. Claudio Vincenty and
Dr. John Carey.
Dr. Hanes did his fellowship
in interventional pain medicine
at University Hospitals Case
Medical Center in Cleveland, Ohio
after completing a residency in
Anesthesiology there. He and his
wife, Samantha, moved to the
First Coast to be near her family,
and he was excited to join
Jacksonville Spine Center.
Interventional pain management
is a rewarding specialty, because
“chronic pain can be one of the
most challenging conditions to treat
in medicine,” he says. “It is always
my goal to get my patients’ pain
controlled so that they can be active
again and return to the quality of life
they once enjoyed.”
Jacksonville Spine focuses on
providing highly individualized
patient care, working closely with
each patient to develop a treatment
program specific to their needs
that will eliminate their pain and
improve their quality of life. They
use the latest advanced techniques,
including interventional procedures,
medication management and
rehabilitation. These include stem
cell therapy, spinal cord stimulation,
spinal drug delivery and radio
frequency lesioning, which involves
deactivating sensory nerves that
supply joints in the spine and other
parts of the body.
“Interventional pain management
has made tremendous advancements
through research and technology,
and I have seen patients do very
well utilizing these new therapies for
conditions that previously could not
be treated,” Dr. Hanes says. It is also
a specialty that allows him to get to
know his patients on a personal level,
which he finds personally gratifying.
10475 Centurion Pkwy. N. #201
Jacksonville, FL 32256
(904) 223-3321
www.jaxspine.com
“It is always my goal
to get my patients’ pain
controlled so that they
can be active again and
return to the quality of life
they once enjoyed.”
— Dr. Michael Hanes
September 2015
healthsourcemag.com—21

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SOUND MIND • • • • Healthy Minute
TAKE A
DEEP
BREATH
Compiled by Nan Kavanaugh
The healing power of breathing
Think about how many times you have told yourself to take a deep breath. It could be walking
into a big job interview in an effort to steady your nerves, or maybe it was to curb growing
frustration with an angry toddler? Either way, we often use breathing to help us keep our cool.
Here are some facts on why lung health is essential to our overall wellbeing.
1. Our bodies
expel 70
percent of
its toxins
through
breathing.
When you
take shallow
breaths, your
body has to
work harder
to detoxify.
2. Deep
breathing
increases
your energy
level and
improves
blood
circulation
through
oxygenation.
3. When you take
a deep breath,
endorphins are
released into
your body.
Endorphins act
like painkillers
and can relieve
headaches,
sleeplessness,
backaches and
other stress
related aches
and pains…
and make you
happier.
4. A long, slow
breath is the
fastest way to
stimulate the
parasympathetic
nervous
system, a.k.a.
the relaxation
response.
5. Deep
breathing
increases
your cardio
capacity,
similar to
exercise, and
can help burn
fat cells.
6. Giving more
oxygen to
your body
increases
your overall
organ
strength, and
gives your
heart a bit of
a break when
trying to
move blood
with oxygen
to tissues.
September 2015
healthsourcemag.com—23

SOUND MIND ••••
Can Breathing Really Help You Heal?
By Sarah Brodsky
Meditation has
been practiced for
thousands of years.
Most reports have
it dating back more
than 5,000 years in
the East, although
the Western tradition
of meditation
really began to gain
traction in the 1960s
and 1970s. Since
then, meditation
has continued to
gain in popularity,
with millions of
people drawing on
the principles for
mental and physical
wellness.
The word “meditate” comes from the Latin root
meditatum, i.e. to ponder. However, in practice,
meditation is actually the opposite, at least when
it comes to pondering thoughts. Meditation,
according to Mayo Clinic’s website, is intended to
be a deliberate removal of all random thoughts of
the past or future, with the intent to focus only on the present
moment.
“There are countless studies that have been conducted on the
health benefits of yoga and meditation,” says Alva Roche-Green,
M.D., a family medicine physician and pediatrician at Mayo
Clinic. Stress, pain and anxiety, says Dr. Roche-Green, weaken
the immune system. By improving stress levels, one can hopefully
improve their immune system. And meditation, says Dr. Roche-
Green, is a great tool.
“Meditation can help reduce overall stress levels and has been
shown to help with fatigue as well as improvement in blood
pressure and heart rate,” says Green.
There are many studies showing the significance of breathing
exercises. But perhaps more significant are the actual experiences
of those who live—and breathe—the practice. Meditation happens
naturally, when you direct all of your attention to the present
moment, allowing all distractions to fade away. In a meditative
state, your breath and brain activity slow down, which in turn,
helps bring more oxygen to your body
While breathing is a natural act, in the practice of meditation it is
very focused.
“Regardless of the type of meditation practice, by placing your
undivided attention on your breath or other bodily sensations, you
24—HealthSource September 2015

How to get started:
1. Be open to meditation.
“Be willing to suspend
judgement on how it’s
supposed to be and just
try it,” says Haridan.
2. Practice makes perfect.
Almost everyone agrees:
it can be difficult to reach
a meditative state the
first time you try. But
stick with it. Schatz says
a common complaint she
hears from beginners, is
“it’s hard to concentrate.”
“Overstimulation from our
environment and constant
distractions from the past
and future have trained our
brains to avoid being still
and present in the moment,”
she says. But meditation and
mindfulness-based practices
can help you retrain your
brain and body. “You just
have to stick with it and
practice.”
3. Try different practices.
Around the First Coast,
there are countless yoga
studios and practitioners
offering meditation and
similar eastern modalities.
Try several to find the style
and practitioner that speaks
to you. “Everyone has their
own path. If you start with
something and not getting
results you desire, be willing
to try another one,” says
Haridan.
4. Be gentle on yourself.
“Cultivating a state of
meditative awareness takes
time and will continue over
the course of a lifetime.
Some days will be easier
than others, and it’s
important to remember to
not beat yourself up along
the way,” says Schatz.
are always in the present moment,” says Kristi Lee Schatz, a certified
teacher and director of Wellness Programs for Unity Plaza Center,
which is offering meditation and relaxation courses to local residents.
“Your breath is always in the present moment and serves as an
anchor to help you regain focus when distractions arise.”
But in meditation, not all breaths are the same. For Carol Meyer,
of Jacksonville Beach, transformational breath work (TB) is a specific
technique that she was introduced to almost two decades ago.
“TB is a continuous, connected, circular belly breath done with
an open mouth with emphasis on the inhale and a relaxed exhale,”
Meyer says. “In TB, you are breathing in life force, your goodness in
life and exhaling toxins—physically, mentally and emotionally. By
doing TB I can get clarity and a grounded, calm, peaceful space of
oneness in my life to focus on what’s really important.”
Florence Haridan, owner of Conscious Eats, who works with
underserved populations, began meditating almost two decades ago
to cope with pain from an old auto accident and chronic migraines.
Today, her practice includes individual daily meditation as well as
instructor-led guided visualization.
In the beginning, she says, “I had to let go of prejudices and had
to suspend some of my beliefs of where my mind and body could
go. But it’s paid off.”
26—HealthSource September 2015

Unity Plaza in Brooklyn, the hot new urban core
neighborhood, hosts free community yoga classes with
meditation components weekly. For more information
visit unityplaza.org.
One Woman’s Story:
Kristi Lee Schatz
Kristi Lee Schatz is emphatic:
“Meditation saved my life.” Schatz, 31,
is the Director of Wellness Programs
for Unity Plaza Center, and she is
open about her past struggles in
hope that someone else will find help
through the ancient practice.
At 19, Schatz, a Florida native,
decided to move across country to
California for college. Being alone
for the first time, and lacking a level
of self-awareness, she became depressed, was physically
unhealthy, gained weight and experienced significant social
anxiety.
“I self-identified with every rambling thought that drifted
through my mind, many of which were rooted in judgment
towards myself or others. I felt like a victim to circumstance
and found myself constantly in reaction to the world outside,”
she says.
Not wanting to rely on medication, Schatz was at an impasse.
“I was bumping up over my own perfections of what was
possible for my life,” she says. “I had a double major, but I was
so depressed I was failing out of school. At one point I was
actually suicidal, because I really didn’t know what to do.”
Ironic that during a visit to a Barnes and Noble, “a book
about women who think too much literally fell from a shelf and
landed in my lap,” Schatz recalls.
“I was desperate for some new information to come into my
awareness; this turned out to be it.”
Flipping through the pages, Schatz found herself intrigued
by the idea that she could retrain her cognitive awareness.
She began spending all her free time reading books about
spirituality and neurosciences. “I wanted to learn more.”
She began her meditation practice by herself, trying to mimic
what she read about.
“I was shocked to learn that I had the power to quiet my
thoughts, relax my body, and release my stress,” she says. “And
the more I practiced, the more I saw results. I started listening
to the rhythm of my breath and I noticed my mind chatter
stopped.”
A wonderment of what else might be possible, Schatz did
the unthinkable. Two weeks into her senior year at college,
she dropped both her majors and began anew—focusing on
psychology. She graduated and went on to obtain an advanced
degree from the Institute of Transpersonal Psychology in San
Francisco.
“Meditation became a way for me to turn off all those
thoughts that I wasn’t good enough, not worthy, not lovable. I
learned to find a sense of inner peace, to put in new thoughts
that I am enough. I am worthy. I am lovable,” says Schatz.
And while retraining your brain to be positive is not a
new technique, Schatz believes the breathing component to
meditation is critical to her success. “Your breath can’t be in the
past. It can’t be in the future. You have to use your breath to be
in the moment. It’s now.”
Schatz now teaches guided meditation classes for the
community and for at-risk populations, including the juvenile
detention center and the jail. She hopes it can have the same
positive impact on others as it did for her a decade ago.
September 2015
healthsourcemag.com—27

FATCH
28—HealthSource September 2015

FRESH EATS ••••
For nearly 100 years,
heart disease has
remained the leading
cause of death in the
United States. A calorieladen
diet has helped
keep heart disease a
national killer, but trying
to determine which part
of the American diet
deserves the most scrutiny
is not easy. Dietary fat,
in its various forms, has
frequently been the focus
of dietary restrictions but
the end result remains
unchanged. American
Heart Association statistics
reveal that heart disease
strikes someone in the
United States once every
43 seconds.
In the 1940s Ancel Keys was among the first to suggest
that dietary fat and cholesterol needs to be limited in the
diet. Keys and his colleagues conducted the landmark
Seven Countries Study which examined the diets of 12,000
men across the countries of Italy, Greece, Yugo¬slavia,
the Netherlands, Finland, Japan and the United States. In
societies where saturated fat was a major component of
every meal, such as Finland and United States, the blood cholesterol
levels and heart attack death rates were the highest. Those cultures
whose diets were built upon fresh fruits, vegetables, breads and
olive oil intake – such as the well-publicized Mediterranean diet
–had much lower incidence of heart attacks. The study would be
published in 1970 and was among the first to connect saturated
fat intake to cardiovascular disease. The Dietary Guidelines for
Americans reflected this line of thinking with recommendations to
limit saturated fat in the diet.
Fast forward to 2014, when research published in the Annals
of Internal Medicine analyzed 70 different studies and found no
association between saturated fat intake and heart attacks. Shortly
after these results were trumpeted in popular media, the mantra
‘Butter is back’ was a convenient headline. Trans-fats, like the
partially hydrogenated oils used to replace many saturated fats,
were linked to heart disease. This only provided further evidence to
support their removal from our food supply. At the end of the day
though, what should a health-conscious person believe?
Moving away from advice which focuses on individual nutrients
and instead looking at the types of foods that compose the diet is
the most pragmatic approach. When guidelines were first issued
regarding limiting fat consumption, many Americans replaced these
fats in their diet with processed carbohydrates and added sugars,
which can also be bad for the heart.
ANCE
By Jon Vredenburg, MBA,RD,CDE,CSSD,LD/N
September 2015
healthsourcemag.com—29

Italian Cannellini
Beans with Tuna
This recipe features a
combination of hearthealthy
omega-three fat
and soluble fiber—and is
a cinch to make. You can
also substitute canned
salmon for the tuna.
Serves 4
2 cans water–packed
light tuna, drained
1/2 medium sweet onion,
thinly sliced
1 celery stalk, chopped
1/3 cup fresh flat-leaf
parsley, chopped
1 can Cannellini beans
(or other white bean),
drained & warmed
3 tablespoons olive oil
2 teaspoons red wine
vinegar
Salt and pepper to taste
Place the tuna in a salad
bowl and break it up
slightly with a fork. Add
the onion, celery, parsley,
and beans. Drizzle with
the olive oil and vinegar.
Season with salt and
pepper and toss well. Taste
and adjust the seasonings.
Serve at room temperature
within 2 hours.
Dr. Claudia Sealey-Potts, a professor
in the Department of Nutrition &
Dietetics at the University of North
Florida summarizes her view of a
heart healthy diet: “It should include a
variety of wholesome foods, because
evidence suggests that consumption of
many whole foods can have significant
beneficial effects on the heart and
overall health.” Sealey-Potts encourages
frequent consumption of fish, nuts, oats,
beans, along with plenty of fruits and
vegetables. “I am a big proponent of
eating whole foods to maintain good
health,” she says.
People can achieve health with a
variety of fat intakes, but the common
denominator is learning to properly
balance intake with activity. For
example, the vegetarian diet is very
low in fat, while the Mediterranean diet
contains liberal amounts of fat, but both
are connected to lower overall rates of
heart disease.
“I believe in total balance, so added
physical activity combined with a
well-varied wholesome diet is key to
keeping the heart in great shape,” says
Dr. Sealey-Potts.
As the latest Dietary Guidelines
are finalized, you are likely to see a
renewed focus on choosing foods over
nutrients. The committee compiling
the guidelines has already indicated
the plan to liberalize the long-standing
limits on dietary cholesterol based on
their committee report that indicated:
“cholesterol is not considered a nutrient
of concern for overconsumption.”
The whole-food, balanced approach
has been a frequent mantra of nutrition
professionals, because as the quality
of food choices improve, the nutrients
will take care of themselves. When
guidelines about limiting fat were first
introduced, they were never meant to
pave the way for engineered versions
of fat-free, nutrient-poor junk food, but
that was the unintended consequence.
The same lesson should be heeded
regarding saturated fat and cholesterol.
While liberal consumption may not be
necessarily a bad thing, using meat and
dairy as the anchor of your plate and
relegating produce to nothing more than
a garnish, will do little to lower your
risk of heart disease.
30—HealthSource September 2015

FRESH EATS •••• What’s On Our Plate
By Nan Kavanaugh
The Mediterranean Diet
It is common knowledge that people that live on the Mediterranean Sea
live longer than the rest of us. This may have to do with daily long walks on
gorgeous beaches, but most likely it is because of their lean diet. While Italian
food is different from Greek, which varies from French, Spanish and Turkish
diets; the fundamentals are all the same. Across the region, the Mediterranean
diet is packed with produce, nuts, and whole grains, and lacks in red meat,
sugar and saturated fats. Throw in a glass of red wine and you are good to go!
Here is a shopping list to get you started on eating more like you are living on
the Med, and less like you are living on the couch.
32—HealthSource September 2015

Mediterranean Diet
Superfood Shopping List:
Grains:
Whole wheat pasta
Wild rice
Sprouted grain breads
Produce:
Herbs: Parsley, oregano, basil,
thyme….you name it.
Vegetables: Beans, lentils,
tomatoes, onion, squash,
eggplant, peppers, lettuces,
greens, olives, artichokes…
the whole gamut, really!
Fruits: Melons, berries, lemons,
limes, basically all citrus.
Proteins:
Shellfish, fish, chicken, turkey,
cured meats, pork.
Fats:
Olive oil, and lots of it.
September 2015
healthsourcemag.com—33

FRESH EATS •••• Grow Your Own
Collards
By Allie Olsen
Florida gardeners look forward to September all year.
Cucumbers are already climbing everything in reach and
tomatoes and peppers are also in the ground, growing
strong for an early October harvest. A slight cooling of
the air hints at the fall weather coming. If you don’t have
any winter vegetables planted yet, now is the perfect time to put in a
garden!
“People should concentrate on greens like collards and mustard
greens or broccoli, cauliflower… basically you plant everything that
is a cold weather plant now,” local organic farm, KYV Farms owner,
Francisco Arroyo, tells us.
Greens are an easy way to start gardening. They’re sturdier and less
likely to attract hungry caterpillars than summer crops such as tomatoes
and cucumbers. Some of the hardiest of cold-weather plants, collards
planted in fall gardens and kissed by frost are sweeter than those
grown in the spring.
As the First Coast celebrates St. Augustine’s 450th Anniversary, greens
are also an easy way to use St. Augustine’s favorite Datil pepper.
“Some KYV members bring me hot, hot datil pepper sauces that they
make,” Francisco says. He is no stranger to spicy foods but shares this
alternative for those who just like a bit of heat in their food: “Some
people just put one datil in their soup and leave it for 5 minutes then
pull it out if they don’t want to have it too hot.”
Classic Southern comfort foods are on the rise in popularity. Serve
our Datil Spiked Greens alongside stone ground grits or beside baked
chicken and sliced tomatoes for a side dish that lowers cholesterol, is
high in calcium, fiber and many vitamins.
How to grow:
Place the seeds in the soil
1/4 to 1/2 inch deep in rows
about 3 feet apart.
Once they sprout, thin
the seedlings to 6 inches
apart. Allow the seedlings
to grow until their leaves
begin to touch.
Thin the plants again by
harvesting the plants that
look the weakest. Leave
18 inches between the
remaining plants in the soil,
as they need room to grow.
Eat the leaves of the plants
you harvested.
Allow the remaining plants
to mature. They will grow
two to three feet tall, but
you can begin to harvest
when they reach 12 inches.
The smaller the leaf, the
more tender.
Give them plenty of water
during the hot months,
and watch these hardy
plants grow.
Visit us online for a recipe!
34—HealthSource September 2015