HealthAug15

SPONSORED CONTENT
ELEVATING
the
Patient Experience
Memorial Hospital’s new Spine and Joint Center takes
a specialized concierge approach to patient care
By Nan Kavanaugh
It is 6 o’clock in the morning, and you lay in your hospital
bed awake, but groggy. You are less than 24 hours out of a
lengthy spine surgery, and wondering what medicine you had
been given. To your right, your wife is there, sitting quietly
at a desk typing away on her laptop. A nurse walks in, and
you ask her about the medication. Without even glancing at
your chart, she rattles off a short list and lets you know that
physical therapy will begin at 8 a.m. in the gym across the
hall. The nurse doesn’t need to read a note on a chart to tell
her where you are at in your recovery process, because she
has been by your side since your surgery the day before.
Stephen Scibelli, M.D.
Eleanor Lynch
At Memorial Hospital’s new
Spine and Joint Center,
patients will experience
specialized care in a
manner that will never leave them
questioning. From the moment you
make your first appointment, a highly
trained staff dedicated to providing
you with a streamlined optimal
experience will be there to support
you every step of the way.
“First and foremost, our approach is
to ask what would we do for ourselves,
and how would we do it?” says
Stephen Scibelli, M.D., Neurosurgeon
at Memorial Hospital. “We put the
best people with the best training in
those positions and dedicate them to
providing the best outcome for that
individual. We want the patient to be
able to understand the depth of care at
every level.”
Every member of the staff at the
Spine and Joint Center at Memorial
Hospital, from the highly specialized
surgeons, to the physical therapists,
to the nurses, is trained specifically
for neuro-ortho surgeries – from the
most complex procedures to the more
common back surgeries.
“Many hospitals rotate nurses
through different service lines, but
here you have a trained team focused
only on spine and joint surgical care,”
says Dr. Scibelli. “Think of it as taking
your car to a specialized car mechanic
as opposed to a general car mechanic.”
Recognizing that every patient’s
needs are different is essential to the
philosophy of the team at the Spine
and Joint Center, and being able to
meet those needs from the start of their
care cycle to the end is imperative.
A nurse navigator will act as a guide,
helping to educate both the patient
and their family about the process.
“It is not just enough to perform a
surgery anymore, but you have to
provide a full continuum of care,” says
Eleanor Lynch, Senior Vice President
of Operations at Memorial Hospital.
“You have to not only consider the
patient experience, but also the family
experience,” she says.
When you walk into the lobby of
the Spine and Joint Center you will
find yourself in a warm, comfortable
environment. The patient rooms are
being designed to create a sense of
home, not just for the patient, but also
for the comfort of the family member
or support person there to help.
“Some of this is about comfort,
but really it is about improving the
experience so the patient will maintain
a positive outlook, which can shape
recovery,” says Dr. Scibelli. “Patients
will be immediately put into a recovery
role, not a sick patient role.”

“Some of this is
about comfort,
but really it is
about improving
the experience so
the patient will
maintain a positive
outlook, which can
shape recovery.
Patients will be
immediately put
into a recovery
role, not a sick
patient role.”
— Stephen Scibelli, M.D.
Memorial Hospital offers a premium
patient experience from the moment
you walk in the door with cutting-edge
services and exceptional care.
From start to finish, the end goal is
to provide patients with a full recovery
as smoothly as possible. With back
surgeries, post-operative care is a
critical part of that process.
“The nurse navigator will help
educate the patient as well as the
family or support person on the
exercises necessary for optimal postoperative
care,” says Lynch.
Streamlining post-operative
recovery is a primary focus of the
Spine and Joint Center. There will
be a designated gym for neuro-ortho
patients, allowing for more privacy and
to focus on the specific needs of each
individual’s recovery. The patients will
be working with the same therapists
day in and day out, developing more
personal relationships with their care
provider at a time in their lives when
they feel most vulnerable.
“This close relationship gives the
practitioners the opportunity to
connect with their patients. The oneon-one
care gives them a chance to
see the patient progress through, and
celebrate the reward of a complete
recovery, rather than just a snap
shot,” says Dr. Scibelli.
It is that commitment to a full
recovery that drives the Spine and
Joint Center team at Memorial
Hospital. Their goal is for patients
to return to daily life as quickly as
possible. By creating the Spine and
Joint Center, it is their hope that the
exceptional level of care and track
record of complete recovery will
transform the unit into a national
destination for neuro-ortho surgery.
By creating a concierge-like service,
Memorial Hospital is investing in
the quality of a tailored patient
experience, not just the clinical
outcome. Memorial Hospital is
investing in the quality of a tailored
patient experience, not just the
clinical outcome. For them, the two
are intertwined.
“We are going to facilitate you in
reaching your own goals as a patient,
not our goals as practitioners. This
is about your level of comfort, and
we are going to be there with you
through the entire process,” says
Dr. Scibelli. “We want you to achieve
an outcome that will return you to
your optimal life.”
memorialspine& joint
3625 University Blvd, Jacksonville, FL 32216
(904) 296-2522
www.memorialneurospine.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
Bob Fernee
Maggie FitzRoy
Cheryl B. Lemine
Eleanor Snite
Jon Vredenburg
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
INTERNS
Tre Daniels
Lauren Hanna
Nicole Letendre
Being active is an important part of everyday life.
Until very recently, every single
day I was enjoying a brisk run,
participating in soccer games, and
playing hockey every Wednesday
night with some of my best
friends. Back pain has always been
something that’s come in and out
of my life as I’ve gotten older, but
this time, it was another sort of
beast. After a visit with my doctor
and a back specialist, it turns out
that I have a bulging disk in my
back that is irritating the nerve. It’s
been so hard not being able to get
out and be athletic.
Taking part in sports isn’t just
about the exercise, which is very
important, but it helps the body
function more effectively and
efficiently. It is one of the best
ways to stay active. It gets all the
muscles to work in sync with one
another. This provides you with
the strength you never knew you
could have and an overall healthy
well-being. Physical benefits aside,
the United Nations Sports for
Development and Peace says that
kids should be highly encouraged
to take up a sport early on to
enhance their developing social
skills.
For us adults, they say when
participating in sports you can
improve your mental alertness over
time.
Get out there, it’s never too late and
you’re never too old to join a team
or league! Maintaining an active
lifestyle with friends and community
is so motivating.
Best Regards,
A.J. Beson
CEO & Publisher
aj@beson4.com
Stock photography provided by Thinkstock
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.
I would like to dedicate
this issue of HealthSource
Magazine to my sister-in-law
Monica Seifried, loving wife,
mother, sister, and friend.
She was an inspiration to
all who knew her.
(1973-2015)
4—HealthSource August 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 a satellite office on University Blvd. while all of our other locations, including our outpatient
cath lab, 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

22
August 2015
contents
26
14
Features
14 Robotic Precision
Advances in robotic
technology ensure the
best benefits of joint
replacement surgery.
22 Can Exercise
Help Prevent
Alzheimer’s
Disease?
Two important
studies investigate if
physical activity can
make a difference
in postponing
Alzheimer’s, or its
effects.
27 Trends in
Fitness Waters
Many people seek
beverages that give
their bodies much
more than just H 2 O—
but do fitness waters
really offer a way to
improve health, or do
they just offer hype?
BODY WORKS
10 Best Foot Forward
Tips and tricks to help
put you in first place.
13 Ask the Expert
Phil Squatrito, owner
and coach at Training for
Warriors—Ponte Vedra
Beach, shares his thoughts
on motivation and fitness.
18 Exercise of the Month
Three ways to ramp up
and achieve a faster
running pace.
SOUND MIND
21 Healthy Minute
5 facts about Alzheimer’s
disease and finding a
community of support
to navigate its uncharted
waters.
FRESH EATS
32 What’s On Our Plate
The restrictions of the
Whole30 program
may seem wholly
extreme, but this is
no squirrel food diet.
34 Grow Your Own
Since okra loves the heat,
Florida’s sunny climate
makes it a good summer
vegetable-garden crop.
6—HealthSource August 2015

PRESENTED SPONSOR
SPIRIT SPONSORS
SILVER SPONSORS
ST. VINCENT’S
H E A L T H C A R E
®
Food & Beverage Providers:

healthsourcemagazine / healthsourcemag
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Online
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Seasonal Eats:
Looking for a great recipe
featuring veggies in
season? Visit us online for
some recipes for a fresh
menu at the table.
Hula in the City
Photo Gallery:
Did you miss our
HealthSource Hula in the
City: A Celebration of
Nurses event this year…
but want to check out the
fun? Visit us online to see
pictures from our
annual bash!
Keep your Brain in the Game:
Even though your brain has wrinkles, it
doesn’t mean that you can’t keep it in great
shape! Visit us online for some activities to
keep your mind fit.
Happy
Hydrating!
It is the hottest
time of year,
which means
it is so important
to stay hydrated.
Looking for some
new twists on
water? Visit us
online for
simple
recipes.
8—HealthSource August 2015

BODY WORKS • • • • Best Foot Forward
the scoop on
RUNNING
WEAR
By Bob Fernee
If you have been trying to run outside lately, no doubt you’ve noticed that your
trusty cotton t-shirt has let you down.
It absorbs your perspiration, becoming heavy, sopping
wet and downright nasty. Perhaps you’ve thought about
those “technical” shirts that are supposed to be so
wonderful, but also wondered, “Are they that good? Can
they really help me in this relentless heat and humidity?”
In 1986, DuPont invented a fabric called “Coolmax.”
It was polyester, but woven in a new and different way. Using
“capillary action,” the fabric transported moisture away from
the skin and put it on the outside of the fabric, where it would
evaporate more quickly. This made the user feel dryer and
more comfortable.
Coolmax was an immediate success, and soon showed up
in socks, sports bras and shorts. Every big name sportswear
company used it. After several years, these companies seemed
to ask themselves, “Why are we paying DuPont to use
Coolmax, when we could develop our own tech?” Nike was
quick to make Dri-Fit, Adidas followed with ClimaCool, and
all the other major brands soon had their own labels as well.
10—HealthSource August 2015

Today, the name Coolmax is rarely
seen or heard, and when people refer
to these fabrics they use the descriptors
“wicking,” “moisture-management” and
“technical.”
The next development was in giving
the fabrics a tighter, body-hugging
fit. In order to accomplish this, Lycra
was added. These stretchy garments
wicked the moisture more efficiently
and did a better job of regulating body
temperature.
Do these tech fabrics really work?
Yes, but before tech fabrics came to
running apparel, they were used in
ski wear. For athletes working up a
moderate sweat on a cool, dry ski
slope, the fabrics work very well. In
the Florida heat and humidity, even the
best wicking fabric can’t completely
keep up with the torrent of perspiration
generated by a workout. In other times
of the year perhaps, but in the summer
you are not going to feel “dry” like the
product descriptions claim. However,
as compared to cotton, when wearing
tech garments you will feel lighter,
more comfortable, and have a reduced
chance of chaffing.
There is tech, and there is better tech.
The tech t-shirts handed out at races are
not the same quality as the shirts you
can buy in a specialty running store.
The polyester is usually coated with
a membrane to enhance its wicking
capabilities, but after several washes
it comes off. A top-quality tech shirt is
lighter, more breathable and has the
coating woven into the fabric, so it
stays put.
One complaint about wicking fabrics
is the smell. The cheaper ones in
particular tend to hold odors. Wash tech
clothes together, in warm water, with
detergent and half a cup of vinegar.
That should take care of the problem.
Silver fabrics are another option.
Silver acts as a thermo conductor and
works well at regulating the body’s
temperature. It also kills 99 percent of
the bacteria it comes in contact with, so
there’s no smell.
And don’t forget fabrics with builtin
UV protection. Today, runners have
moisture management, temperature
control, comfort and protection from
the sun’s harmful rays — the ultimate
combination for summer runs.
August 2015
healthsourcemag.com—11

BODY WORKS • • • • Ask The Expert
Q&A
Phil Squatritro
We asked Phil Squatrito, owner and coach at Training
for Warriors—Ponte Vedra Beach, to discuss with us his
thoughts on motivation and fitness. Last month, a push
up challenge held by Training for Warriors in Ponte Vedra
set a Guinness World Book Record. Every person has their
own goals and limitations when it comes to fitness, and
according to Squatrito, it is that very understanding of
individualism that is the path to success.
Photo by Craig O’Neal
Can you share some advice
Q to those readers looking
to start a great fitness routine,
but are uncertain because they
feel too out of shape? There will
ALWAYS be a reason not to start
a fitness routine, there is no such
thing as the PERFECT TIME. We
have many people who begin their
fitness journey here at Training for
Warriors, some of whom have never
trained before. Our job as coaches
is to make sure all of our students
are working with the correct
progressions as well as proper
intensity levels. We always use
safe exercises, and modify the
workout based upon the individual
and their fitness level.
QWhat makes Training for
Warriors different?
What separates the Training
for Warriors system from other
training programs is its holistic
approach to training. Although it
encompasses detailed warmups,
speed training, strength training,
endurance training, flexibility work
and nutrition all of which are based
on a comprehensive evaluation
process, perhaps the most
important component of the system
is its motivational approach. It is not
designed as a sport or competition,
but focuses on you competing
against yourself.
QHow would you define the
word “Warrior” in this context?
We define a warrior as anyone
who is prepared to work hard and
develop oneself in an effort to
battle against his or her particular
challenges in life. The daily workouts
of the TFW system are designed to
develop the muscular strength and
mental fortitude for you to take on
those challenges.
QWhat is the key to doing a
perfect pushup? There are
several keys to the perfect pushup.
If done correctly, the pushup
recruits about 65 percent of the
body’s musculature. The proper
technique for performing the
pushup are as follows; feet together,
quads, hips, abdominals activated
tightly, elbows in tight to your torso
and the nooks of your elbows facing
forward. This is the safest and most
demanding way to perform the
exercise, and it takes pressure off
the shoulder joints.
What does it feel like to set
Q a Guinness World Record?
The feeling of setting a Guinness
World Record is very humbling.
Guinness only accepts a handful
of applications out of the 65,000
they receive each year. The amount
of work that went into setting
this record was nothing short of
incredible. It’s an extraordinary
achievement to be a part of
Guinness. I grew up reading all of
the Guinness Almanacs and to now
be a part of it feels pretty special.
August 2015
healthsourcemag.com—13

BODY WORKS ••••
Advances in Technology Ensure the Best Benefits
of Hip and Knee Replacement Surgery
Written and Photographed by Maggie FitzRoy
Jay Sullenger of South Bend, Indiana,
injured his right knee in the mid-
1970s. It still pains him so he wears a
knee stabilizer brace, which he wore
to THE PLAYERS Championship in
Ponte Vedra Beach in May.
One day during the week, Sullenger
took a break from watching the competing
golfers out on TPC Sawgrass Stadium Course to
visit with THE PLAYERS 2005 champion, Fred
Funk, in the Stadium Village.
Funk had a total knee replacement in
2009, and was there representing the Stryker
Corporation, which specializes in knee and hip
replacement systems. Funk tore the cartilage in
his right knee several times in his life, leading
to osteoarthritis and debilitating pain. He’d
resisted replacement surgery for years, but now
encourages people who need it not to wait —
because he is now pain free in that knee. In
fact, he was up and walking on it within hours
after his surgery.
“I think you get to the point where it’s
inevitable,” Funk told Sullenger of knee
replacement surgery. “If you know you’re
going to do it and you’re in pain, pull the
trigger. The technology is there.”
The technology is even more advanced
now than when Funk had his surgery, thanks
to a robotic arm surgical system, which
helps surgeons get the most precise implant
alignment and positioning possible.
The surgeon-controlled RIO Robotic
Arm Interactive Orthopedic System provides
surgeons with real-time visual, tactile
and auditory feedback for knee and hip
replacements. MAKOplasty partial knee
resurfacing, and MAKOplasty total hip
replacement systems have been available to
surgeons for some time. Now, this year for
the first time, the robotic arm system will be
available for total knee replacements.
August 2015
healthsourcemag.com—15

THE PLAYERS Championship past winners, Fred Funk and Hal Sutton, represented Stryker at THE PLAYERS Stadium Village during
the tournament this year. The Stryker Corporation specializes in knee and hip replacement systems.
In a knee replacement operation, the
damaged joint is exchanged for a
prosthesis of metal alloys and highgrade
plastics. The advanced surgical
robotic arm systems help surgeons get
the most precise implant alignment
and positioning possible.
First Coast orthopedic surgeon
Dr. David Heekin, who performed
Funk’s knee replacement, says that this
development “is huge.”
“It really helps improve the accuracy
of implanting it, and the alignment,”
Dr. Heekin says, and “that determines
how long it will last.”
Dr. Heekin does about 30 hip and
knee replacements each week. When he
began doing knee replacements
25 years ago, he says the average age
of the patient was 72. Now, because the
aging baby boom generation “is a very
active generation,” the average age is
59 instead.
Arthritis is often what causes people
to need a joint replacement, he says,
and that is frequently triggered by injury.
Since people are getting replacements
at younger and younger ages, it is
important that the artificial joints last
many years, particularly because people
are also living longer.
Osteoarthritis affects about 27 million
people in the United States. It occurs
in the hips and knees when cartilage
linings in those joints wear away. This
degeneration is often triggered by a tear
earlier in life. Since cartilage acts as a
cushion and shock absorber between
the bones in joints, when it rubs away,
the bones rub together. Nerve endings
are located at the edges of these bones,
and the friction causes extreme pain. The
degenerative process also worsens over
time, since cartilage is not self-repairing.
In total hip replacements, worn
surfaces of the joint are replaced with an
artificial joint. Knee replacements involve
replacing the joint with a prosthesis of
metal alloys and high-grade plastics.
16—HealthSource August 2015

“Every day you spend in
pain is a day you’ll never
get back.”
— Hal Sutton, two-time winner of
THE PLAYERS Championship and
hip-replacement patient
Beach Boulevard: 14444 Beach Blvd., Suite B, Jacksonville
Jacksonville Arlington: 929 University Blvd., Jacksonville
Memorial Plaza: 3901 University Blvd., Suite 111, Jacksonville
Dunn Avenue: 1215 Dunn Avenue, Suite 8, Jacksonville
Clay County: 1784 Blanding Blvd., Middleburg
Regency: 9535 Regency Square Blvd. N., Jacksonville
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
The surgeon-controlled RIO Robotic
Arm Interactive Orthopedic System
provides surgeons with real-time visual,
tactile and auditory feedback for knee
and hip replacements.
Hal Sutton, a two-time winner of
THE PLAYERS Championship, also
represented Stryker at THE PLAYERS
Stadium Village. He encourages people
who need joint replacement surgery not
to wait. He had his left hip replaced in
2012, and his right one replaced in 2013.
“Do it sooner rather than later, it
doesn’t make sense to wait,” Sutton says.
“Every day you spend in pain is a day
you’ll never get back.”
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August 2015
healthsourcemag.com—17

BODY WORKS • • • • Exercise of the Month
Keeping a Faster Pace
Improving Running Speed
By Bob Fernee
So you’ve been running for a while. Maybe you’ve even run a couple of races
like the Gate River Run, or the Beson4 Corporate Run 5k. Aside from discovering what fun
participating in a running event can be, you no doubt noticed that a few people finished
ahead of you. Naturally, now you’re thinking, “What can I do to run faster?”
Quite simply, if you don’t make an attempt to run faster during training sessions, then it’s not
going to happen. Without some type of “speed work,” it’s all too easy to get sloppy in your
running, and wind up doing nothing but slow runs with poor form. That’s no way to empower
yourself to pick up the pace. Here are three ways to ramp up and achieve that need for speed.
Interval Runs
These are done by every
runner, from the sprinter to
the marathoner. Intervals are a
determined distance run at a set
pace — faster than race pace.
On a track or a measured course,
run half a mile at 20 seconds less
than your average mile time in a
5k. For example, at 8 minutes per
mile, your target pace is 7 minutes
and 40 seconds. Run half a mile at
3 minutes and 50 seconds, rest for
4 minutes, then repeat three more
times. If you prefer quarter mile
intervals, set your target time at 1
minute and 55 seconds per quarter.
Tempo Training
Using your 10k mile pace as a
guide, for example 8 minutes per
mile, add 20 seconds. During a
normal training run, say 6 miles,
drop into this 8:20 pace for 2 to 4
miles in the middle of the run. This
pattern can be adjusted to any
length of training distance.
Strides
This exercise is to improve leg
turnover or “frequency,” power,
posture, running economy and
relaxation. Strides are a simple but
effective way to prevent your pace
from dragging. At the end of a
training run, pick a spot where you
can freely “stride out.” Accelerate
gradually over a distance of 60
to 80 yards. Run strong but stay
relaxed, and concentrate on good
form. Take a short breather, then
repeat three or four more times.
18—HealthSource August 2015

You may have looked into treatment before and were scared away by the traditional
methods that involved cutting tissue from the roof of the mouth and a long recovery time.
This amazing new technique is quick, easy, and instantly pleasing.
Our patients are able to return to work the next day with minimal discomfort.
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1300 Marsh Landing Pkwy, Ste 112, Jacksonville Beach, FL 32250
August 2015
healthsourcemag.com—19

20—HealthSource August 2015

SOUND MIND • • • • Healthy Minute
Knowledge
is Power
Alzheimer’s Awareness
Compiled by Tre Daniels
Memory loss is something we will all experience with age, but it is important to be
honest with yourself if you or a loved one struggle with it. It may be something far more
serious than you think. While there is no cure for Alzheimer ’s disease, there are drugs
that can slow its progression. The key to their success is early detection. Here are some
facts to help drive home how vital it is to face this unknown, and find a community of
support to navigate its uncharted waters.
1. After a person turns 65,
the risk of the disease
doubles every five
years. At 85, a person
is 50 percent more at
risk to have Alzheimer’s
disease.
2. Recent research has
shown that someone
with a family history
of the disease is much
more likely to have the
disease later on in life.
This includes his or her
mother, father, sisters or
brothers.
3. In the past five years,
Alzheimer’s has risen to
the sixth-leading cause
of death in the United
States.
4. If you or a loved
one show signs of
Alzheimer’s, it is best to
receive a diagnosis right
away. More than half a
million Americans will
develop the disorder
this year and less than
half of that number
will ever receive a
diagnosis.
5. Scientists have recently
found that there may be
a connection between
strokes and heart
disease, and increased
risk of a patient
developing Alzheimer’s.
All of these facts, and hundreds more, plus research and ways to help the fight against
this disease can be found on the Alzheimer’s Association website at alz.org.
August 2015
healthsourcemag.com—21

22—HealthSource August 2015

SOUND MIND ••••
By Cheryl B. Lemine
What happens when memory “glitches” thwart living an independent life
filled with work and social activities? This isn’t the “I forgot that appointment
but remembered it later” scenario. It’s even beyond the temporary cognitive
speed bump of forgetting someone’s name. It surfaces as the inability to
retrieve the recently read or learned information used in daily life.
And then, as it progresses, it begins
to block one’s ability to routinely
recall important dates or events.
It might even reveal itself in
repeated requests for the
same information, necessity for
reminders, or assistance from electronic devices
or even loved ones to access information once
freely available without assistance. It can make
planning, organizing and accomplishing work
and social tasks difficult or impossible. This loss
of cognitive independence may be Alzheimer’s
disease, known mostly for the damage it does
to both memory and cognition — learning
and understanding. Alzheimer’s disease can
affect anyone, and is the most common form
of Dementia. It’s also the sixth leading cause of
death in America. According to www.alz.org,
one in three seniors 65 or older will die with
Alzheimer’s or another form of Dementia.
But could something as simple as physical
activity make a difference in postponing
Alzheimer’s, or it effects? That’s precisely what
two important studies, the findings of which were
released last year, investigated.
Scientific studies of Alzheimer’s aren’t new,
but longer ones allow for more comprehensive
results and their longevity allows for more than
one “risk factor” to be considered.
The Finnish Geriatric Intervention Study to
Prevent Cognitive Impairment and Disability
(FINGER) Study took 2 years. The scientists
studied five elements for slowing the disease
— one being physical activity. The Cleveland
Clinic study lasted 18 months, and observed the
physical structure of the brain in four different
sets of participants. While each study offered a
different approach to the issue, both concluded
that physical activity appears to factor in when it
comes to slowing Alzheimer’s progress.
August 2015
healthsourcemag.com—23

It seems that exercising
even a few times a
week can help shore
up our ability to retain
memories, while
providing the side
benefits of working to
reduce other risk factors
including high blood
pressure, diabetes and
high cholesterol.
The FINGER Study included 1,260
participants between the ages of 60
and 77 who were “at risk for cognitive
impairment and Alzheimer’s.” Participants
were divided into two groups, and the
final results from each were compared
after 2 years of study. One group only
received what was termed “regular health
advice.” The second group received five
types of information in areas of “physical
activity, nutritional guidance, cognitive
training, social activities and management
of heart health risk factors.” At the end,
participants who had more than the
regular health advice alone showed better
planning abilities and improved cognition.
Meanwhile, across the Atlantic Ocean,
the Cleveland Clinic study involved
almost 100 men and women, ages 65
to 89. Many in this group already had a
family history of the disease. About half
of them also had what scientists believe
is a gene variation which increases the
risk of developing Alzheimer’s.
Current theory holds that even before
recognizable symptoms and diagnosis,
Alzheimer’s causes accelerated shrinking
in the brain’s hippocampus area, which
processes memory and emotion, among
other things. So the Cleveland Clinic
researchers divided their participants into
four groups. Two were non-exercisers:
24—HealthSource August 2015

one group with the gene, and one
without. The other two groups were
regular exercisers: one group with the
gene, and one without. At the beginning,
and then 18 months later at the end, the
scientists did brain scans to specifically
observe the hippocampal region. The
good news was that physically active
volunteers with the gene had “almost
no shrinkage of their hippocampus.” In
contrast, a 3 percent shrinkage was noted
in the group with the gene that did not
regularly exercise. For groups without
the gene, exercise or lack thereof
produced little change.
Stephen M. Rao, a professor at the
Schey Center for Cognitive Neuroimaging
at the Cleveland Clinic, oversaw the
study and said the results showed that
physically active volunteers at high risk
for the disease had brains that looked
“just like the brains of people at much
lower risk for the disease.” He called
exercise “protective,” and although
more research is needed to understand
the “whys and hows,” it seems that
exercising even a few times a week
can help shore up our ability to retain
memories, while providing the side
benefits of working to reduce other risk
factors including high blood pressure,
diabetes and high cholesterol.
There are free resources available to
offer ideas about how to incorporate
physical activity into a mature lifestyle,
or help to slow the effects of the
disease for someone with Alzheimer’s.
It is a disease that leaves both its
victims and its caregivers in a state of
helplessness as it slowly progresses,
and this is one way sufferers maybe
able to gain a measure of agency in
the face of debilitation.
To learn more about how to get
started on an exercise routine visit
go4life.nia.nih.gov/get-started or
go4life.nia.nih.gov/tip-sheets/
helping-people-alzheimers-diseasestay-physically-active.
August 2015
healthsourcemag.com—25

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:

FRESH EATS ••••
IS IT HYPE OR HEALTHY?
By Jon Vredenburg, MBA, RD, CDE, CSSD, LD/N
Water. We can’t live without it.
However, when it comes to achieving proper hydration, many
people seek beverages that give their bodies much more than
just H2O. Soft drink companies are quick to quench this thirst
with a never-ending array of beverages, some of which come
from surprising sources. Do they really offer a way to improve
health, or do they just offer hype?
August 2015
healthsourcemag.com—27

28—HealthSource August 2015

The maple tree is home to one of the newest water flavors. MAPLE WATER
is collected from the tree before the sap is boiled down to the familiar
substance we love pouring on our pancakes. Purveyors of maple water
tout the drink as being low in sugar, and containing a wide assortment of
nutrients. The nutrient found in greatest concentration in maple water is
manganese; a key mineral for the enzymes that form cartilage. Manganese
also serves as the foundation for our skin and bones.
An average serving of maple water contains 30 calories, compared to
60 calories for most coconut waters, the flavor which was the former
“champion” of trendy thirst-tamers, and has a familiar maple flavor that
manages not to be overpowering. Manganese is not a mineral we often lack
in our diets, however. It is only needed in small amounts, and is found in many
different common foods, including wheat flour and rice.
Not to be outdone by the maple tree, birch trees are also becoming
a source of refreshment for consumers. BIRCH WATER is collected in a
similar manner as maple water, but when bottled, is often flavored with
small amounts of sugar. Even with the added sugar, however, birch water
still contains less than most coconut waters or other sports drinks. One
of the distinctions of birch water is that it is a natural source of xylitol,
which helps fight tooth decay. Xylitol is a sugar alcohol that tastes sweet
but is not converted to acids in the mouth. This helps to reduce the
amount of cavity-causing bacteria.
In addition to maple and birch, WATERMELON WATER is also helping
to quench thirst, and has achieved more widespread availability. The
watermelon is synonymous with summer, and is a rich source of lycopene
as well as vitamins A and C. Watermelon juice has been studied as a relief
for sore muscles after a grueling workout. This potential benefit may be a
result of the citrulline contained in watermelon, which helps to relax blood
vessels. Watermelon juice is also loaded with potassium, which is good
news for athletes, although it may not fit the bill for total hydration.
August 2015
healthsourcemag.com—29

“I tell consumers
to do their
homework before
reaching for
that shiny new
beverage on the
market. Take a look
at the health claims
made by the food
company and
use common
sense.”
— Jill McCann Snyder,
Registered Dietitian and
nutrition instructor at
the University of North
Florida
Calorie-containing drinks should
be used while playing sports, not
necessarily while watching them.
“The longer we exercise, the more
electrolytes we lose and therefore need
to replace. I recommend looking for
a sports drink that will replace both
potassium and sodium. Most waters
will market electrolyte replacement,
however if you look at the nutrition
label, you will find sodium is missing or
is found in very low amounts,” says Jill
McCann Snyder, a Registered Dietitian
and nutrition instructor at the University
of North Florida.
Most nutrition experts suggest
around 100-125 mg of sodium in an
8-ounce serving. Not every activity
merits refreshment with a true sports
drink, though. The important issue to
remember here is that these caloriecontaining
drinks should be used while
playing sports, not necessarily while
watching them.
With so many choices, it is easy to
see why people get confused trying to
choose the right beverage to promote
health, convenience and taste.
“I tell consumers to do their
homework before reaching for that
shiny new beverage on the market.
Take a look at the health claims made
by the food company and use common
sense. Read the food label to make sure
you are not consuming too many extra
calories,” says Snyder. Consumers often
overlook the sugar in fitness beverages
30—HealthSource August 2015

oo finn uu oo
since the nutrient benefits are so
loudly proclaimed, despite the lack
of uniform evidence to support some
of them. “Sugar seems to be a trendy
topic these days, but many beverages
have added sugars to increase taste.”
Lastly, do not be duped by claims
that a beverage assists with helping
you to “detoxify.” Between the lungs,
kidneys and liver, the human body
already has a powerful detoxification
system. The bottom line? Choose a
beverage with flavor you can savor,
but with a calorie count that does not
interfere with your quest for health.
August 2015
healthsourcemag.com—31

32—HealthSource August 2015

FRESH EATS •••• What’s On Our Plate
By Nan Kavanaugh
Whole30 is a 30-day elimination
diet designed to remove
inflammatory foods from your
diet, to give your body a chance
to rest from internal irritation.
The Whole30 program was
designed by husband-andwife
team Dallas and Melissa
Hartwig, authors of It Starts
with Food, and creators of the
Whole9 program. They explore
the fact that so much of what
we eat our body struggles to
digest, and with that struggle
comes many health costs.
So what do you eat on this diet?
Meat, eggs, seafood, fruits
and lots of veggies.
The Whole30 program revolves
around a commitment to
only eating foods that your
body can optimally process.
The restrictions may seem
wholly extreme, but this is no
squirrel food diet. In fact, it is
a lifestyle change designed to
stick with you long past the
30-day trial. To help, they have
built an online community
which provides invaluable
support in the quest for
healthier eating habits.
Here is a sample recipe from the Whole30
program to entice you into checking out their
website at whole30.com.
Prosciutto Wrapped Dijon Chicken
Ingredients:
4 chicken breasts
4 slices of prosciutto
1 bundle of asparagus
3 Tbsp ghee, melted (ghee is clarified butter)
2 Tbsp stoneground mustard
1 Tbsp dijon mustard
1 tsp garlic powder
Salt and pepper
Directions:
1. Preheat oven to 425 degrees.
2. Tenderize and trim chicken breasts, then wrap
with prosciutto slices.
3. Heat 1 tablespoon ghee in a cast iron skillet over
medium-high heat. When skillet is hot, add meat
and let sear for 3 minutes. Then flip and sear for
3 minutes on other side.
4. Trim asparagus and cut into 2-inch pieces.
5. In a small bowl, combine melted ghee, both mustards
and garlic powder.
6. When chicken is finished searing, flip back over and
brush mustard mixture generously over it.
7. Add asparagus to skillet and pour rest of
mustard sauce over it.
8. Place in oven and bake for 20 minutes.
August 2015
healthsourcemag.com—33

FRESH EATS •••• Grow Your Own
OKRA
A vegetable that thrives in the dead of summer
By Eleanor Snite
Originally imported from Africa, okra
is a tropical plant and a Southern
food staple. Since okra loves the heat,
Florida’s sunny climate makes it a
good summer vegetable-garden crop.
A member of the hibiscus family, okra has one of the
prettiest flowers in a vegetable garden, presenting
different shades of color depending on the type of
okra seed that is planted. The seeds are large, making
them easy to handle.
Probably best known for being an essential
ingredient in gumbo, okra can be eaten many different
ways. It can be roasted, deep fried, pickled, boiled,
steamed, or even served raw. It goes well with stewed
tomatoes and other vegetables, and is used to thicken
soups and stews.
In North Florida, okra can be grown from March
through August, and matures in 50 to 60 days. Stores in
Northeast Florida that sell okra seeds include The Home
Depot, Turner Ace Hardware & Nursery, Trad’s Garden
Center, Standard Feed and Seed, and Lowe’s Home Improvement.
You can contact your local store to confirm
that they carry the seeds. A number of companies also
sell the seeds online.
Just a side note: when touching the okra plant you
will find the spines are scratchy and irritating, so
wear gloves when handling them. Also, if aphids
or stink bugs come around, spray them off or hand
remove them right away.

Your strength is our success.
Planting Steps:
1. Select a site with full sun
exposure and well-drained
soil. Till the soil to about 6
inches to get rid of clumps and
eliminate weeds. If the soil is
rich, you probably won’t need
fertilizer. The seeds need to be
transplanted later so allow plenty
of room at your site.
2. Space seeds 3-4 inches apart,
and between one half to 1 inch
deep, in rows 3 feet apart. Keep
the soil moist until the seedlings
break through the dirt.
3. When the seedlings are 3-6
inches tall, thin them to 1-2 feet
apart, with rows 3 feet apart.
This will give the plants room to
branch out. Place mulch around
the plants to control weeds and
conserve moisture.
4. The okra plants can handle some
dry spells, but it’s best to water
them well every seven to 10 days.
They can grow as much as 4
feet tall and can spread to 3 feet
wide, if given space.
5. Okra is best if picked when the
pointed seed pods are young
and most tender. That is when
the seed pod is about 2-4 inches
long, and one and a half inches
wide. Okra grows quickly and
usually reaches this size within
six days of flowering. Test to see
if the pod is tender by breaking
off the stem at the end of the
pod — if it snaps it’s good to eat.
Remember to wear gloves, and
use a pruner or knife to break the
stem.
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6. Check the plants each day for
ripe pods, for more good eating,
and to encourage production.
7. Pods can be kept in the
refrigerator for about a week.
They can be canned or frozen.
8. Get those recipes out and start
eating!
HILLIARD
3756 West 3rd St.
Hilliard, FL 32046
904.845.3988
LCCA.com/hilliard
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Jacksonville, FL 32216
904.332.4546
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2145 Kingsley Ave.
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904.272.2424
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355 Crossing Blvd.
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