March Springfield Healthy Cells 2011

March 2011 FREE

HealthyCellsm a g a z i n Ewww.healthycellsmagazine.com

areaPromotingHealthier Living in Your Community • Physical • Emotional • Nutritional

SPRINGFIELD/DECATUR

TM

Stranger Danger page 12

Dietary Guidelines to Everyday Eating page 24

Cholesterol Lowering Foods page 26

Stay Mobile:Don’t Let Affliction Stop You page 14

created by Moon River Designs

March 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 3

This Month’s Cover Story:Volume 2, Issue 3

5

6

8

10

12

17

18

20

22

24

26

Senior Living:Aging in Place Allows You to Keep Your Heart at Home

Emotional:U.S. Treasury Extends Direct Deposit to Millions of Americans

Nutritional:Food Recommendations for Women’s Health

Physical:Understanding Omega-3s Shouldn’t Give You Heartburn

Child Safety:Stranger Danger

Patient Care:Health Recommendations and the Internet

Body Health:What I Need to Know About Constipation

The Immune System:

Lupus

Restore Your Health:Digestive Health Is the Foundation for Optimal Health

Dietary Guidelines:American Dietetic Association Offers Consumers Help

The Right Dose:Cholesterol-Lowering Foods

MARCH 2011

Healthy Cells Magazine is intended to heighten awareness of health and fitness information and does not suggest diagnosis or treatment. This information is not a substitute for medical attention. See your healthcare professional for medical advice and treatment. The opinions, statements, and claims expressed by the columnists, advertisers, and contributors to Healthy Cells Magazine are not necessarily those of the editors or publisher.

Healthy Cells Magazine is available FREE in high traffic locations throughout the Greater Springfield and Decatur area, including major grocery stores, hospitals, physicians’ offices, and health clubs. Healthy Cells Magazine is published monthly and welcomes contributions pertaining to healthier living. Limelight Communications, Inc. as-sumes no responsibility for their publication or return. Solicitations for articles shall pertain to physical, emotional, and nutritional health only.

Mission: The objective of Healthy Cells Magazine is to promote a stronger health-conscious community by means of offering education and support through the cooperative efforts among esteemed health and fitness professionals in the Springfield/Decatur Illinois area.

Healthy Cells Magazine is a division of:

1711 W. Detweiller Dr., Peoria, IL 61615 Ph: 309-681-4418 Fax: [email protected] • www.healthycellsmagazine.com

For information about this publication, contact Becky Arndt, owner at 217-413-1884, [email protected]

I wish to thank all the advertisers for their support of Healthy Cells Magazine’s mission to bring positive health related information to our readers. Because of their generosity we are able to provide this publication FREE to you.

– Becky Arndt

Stay Mobile: Don’t Let Affliction Stop You.“Gerry And Lu Ann Davis Are Still Moving”Mobility for Living...Service for Life page 14


senior living

Home really is where the heart is. Upon retirement - when all of their children have moved out of the house - 90 percent of Americans age 60 and older choose to stay

right where they are, according to 20 years of data from the U.S. Census Bureau. And because so many Americans are aging in place, they’re looking for ways to make their homes safe and com-fortable for the long term. With just a few modifications, retired couples can make their homes perfect sanctuaries for their golden years. Here are some modification ideas to help you keep your heart right at home: • Staying connected is important for many seniors, especially

if they aren’t able to get out of the house as frequently as they used to. There are video/television systems and ser-vices available that allow you to chat with a person from a care program while sitting at your dining room table. Program staff can also monitor your house and contact a relative or emergency service if they notice you haven’t moved in awhile. Some couples enjoy the interaction they have with the person on the other end of the video cameras, while others appre-ciate knowing that if they were to fall or get sick, someone would notice and respond immediately.

• Independence is also very important for seniors, and this is especially true in the bathroom. Climbing over a bathtub wall becomes more difficult as people age, and can also make the bathroom very dangerous for slips and falls. A Zon Walk-In Bath has an easy step-in, step-out design with anti-slip floors and internal grip bars that allow you to safely - and independently - bathe in your own home. Because the door opens and seals shut, this walk-in bath allows you to sit down prior to running any water, which can help prevent a slip or fall. Hydrotherapy jets also add additional health benefits, so you can comfortably soak as long as you want. Visit www.zonwalkinbaths.com or call (800) 501-0370 to learn more.

• If you plan to stay active in your community, you may need to make adjustments to your vehicle so you can safely and easily negotiate the controls from behind the wheel. Car manufac-turers are adapting vehicles to accommodate seniors with such options as seats that swivel to face out the door so you can sit down or stand up easily and not have to bend down at an angle to climb into the seat. Other available adapters are dashboards that push back until the driver is in the seat and ready to start the car, buttons to control the radio and tem-perature on the steering wheel, and sliding cabinets that help a person load items into the trunk - and get them out easier.

• Make your home easily accessible. At least one entrance should be level with the walkway - you may need to build a ramp to accomplish this. Also consider changing the door handles to lever style so if a person is suffering from arthritis, they can still easily open the door. Remote locks and a cov-

Aging in Place Allows You to Keep Your Heart at Home

ered walkway are also a good idea, because you won’t have to be standing out in the elements while you attempt to unlock the door with a key. The covering also helps prevent ice from building up along the walkway. Finally, installing a good light at all the entrances will allow you to easily see where you are going and any potential obstacles that might be in your way.

With a few modifications, your house can be a very comfortable and safe haven for many years to come. And since it’s already a place you call “home,” why not enjoy it during your retirement years?

Page 6 — Healthy Cells Magazine — Springfield / Decatur — March 2011

The U.S. Department of the Treasury issued a rule to extend the safety and convenience of electronic payments to all Americans receiving federal benefit and non-tax payments.

Anyone applying for benefits on or after May 1, 2011, will receive their payments electronically, while those already receiving paper checks will need to switch to direct deposit by March 1, 2013.

Electronic payments for all “Eight in 10 federal benefit recipients already use direct deposit, and now millions of additional retirees, veterans and other Americans will also receive their money in the safest, most reliable way - electronically,” says Treasury Fiscal Assistant Secretary Richard L. Gregg. “This important change will provide significant savings to American taxpayers who will no longer incur the annual $120 million price tag associated with paper checks and will save Social Security $1 billion over the next 10 years.” All Social Security, Supplemental Security Income, Veterans Af-fairs, Railroad Retirement Board, Office of Personnel Management ben-

emotional

efits and other non-tax payments will be made electronically. Benefit recipients have the option of direct deposit into a bank or credit union account of their choice or into a Direct Express (R) Debit MasterCard (R) card account. More than 1.5 million beneficiaries have signed up for the Direct Express (R) card - a prepaid debit card product issued by Comerica Bank, the Treasury Department’s financial agent. The Trea-sury Department introduced the card in 2008.

Timeline for new enrollees People newly applying for federal benefits on or after May 1, 2011, must choose an electronic payment option at the time they sign up for their benefits. If they wish to direct their money into a bank or credit union account, they will want to have the following information on hand at the time they apply for their benefits: • Financial institution’s routing transit number (often found on personal check) • Account type - checking or saving • Account number (often found on personal check)

U.S. Treasury Extends Direct Deposit to Millions of Americans, Phasing Out Paper

Checks for Federal Benefit Payments


People who do not have an account at a financial insti-tution or prefer receiving their payments on a prepaid debit card can receive a Direct Express (R) card. For more infor-mation, visit www.GoDirect.org.

Switching to electronic payments is easy “I urge everyone receiving a paper Social Security or Supplemental Security Income check to switch to electronic payments now, through the Go Direct campaign, rather than waiting until the final deadline,” says Michael J. Astrue, Commissioner of Social Security. “Switching now eliminates the risks of lost and stolen checks, and provides immediate access to your money on payment day.” Check recipients must switch to electronic payments before the March 1, 2013 deadline. Switching from checks to direct deposit is fast, easy and free at www.GoDirect.org, by calling the U.S. Treasury Processing Center’s toll-free helpline at 1-800-333-1795, or by speaking with their bank or credit union representative. Anyone already receiving federal benefit payments electronically will continue to receive their money as usual on their payment day. No action is required.

About the Direct Express (R) Debit MasterCard (R) card The Treasury Department recommends the Direct Ex-press (R) card as another safe, convenient alternative to paper checks for benefit payments. Ninety-four percent of cardholders say they are satisfied with the card, according to a 2010 campaign survey. Cardholders can make purchases, pay bills and get cash at thousands of locations nationwide. Cardholders have access to at least one free cash withdrawal with each deposit to the Direct Express (R) card account.* No bank account or credit check is required. The card accounts are FDIC-insured up to the maximum amount allowed by law. There are no sign-up fees, monthly fees or overdraft charges. Some fees for optional services may apply. Money is immediately available on payment day. To sign up for the card, or to learn more about its fea-tures and fees, individuals can visit www.GoDirect.org, call 1-800-333-1795 or inquire with their local Social Security, VA, or other federal benefit agency office. The preceding information has been provided by the U.S. Department of the Treasury, Financial Management Service. The Go Direct (R) campaign is sponsored by the U.S. Department of the Treasury and the Federal Reserve Banks. The Direct Express (R) logo, Go Direct (R) and Di-rect Express (R) are registered service marks, and the Go Direct (SM) logo is a service mark, of the U.S. Department of the Treasury, Financial Management Service (used with permission). The Direct Express (R) Debit MasterCard (R) card is issued by Comerica Bank, pursuant to a license by MasterCard International Incorporated. MasterCard (R) and the MasterCard (R) Brand Mark are registered trademarks of MasterCard International Incorporated.

*For each federal government deposit to your account, Comerica Bank will waive the fee for one ATM cash with-drawal in the U.S. The fee waiver earned for that deposit expires on the last day of the following month in which the deposit was credited to the card account.


nutritional

Food Recommendations for Women’s Health FamilyFeatures

“Soy consumption can be part of a dietary

pattern that reduces the risk of heart disease.”

Many women make food choices based on their desire to lose weight. While eating the right foods to maintain a healthy

weight is a good thing, women also need to eat the right foods to promote their overall health. Heart disease and breast cancer affect mil-lions of women each year – knowing what to eat to keep your body healthy is extremely important. Whole soy, which provides a number of important nutrients, including protein, fiber, antioxidants, potassium, magnesium and calcium, can have benefi-cial health effects for those who consume two servings a day. In September of 2009, leading soy sci-ence experts reviewed the current body of evidence and worked to clarify the benefits and risks of whole soy consumption. The resulting articles, published in the December 2010 Journal of Nutrition Supplement, shed light on the role of soy in women’s health.

Heart Health: Soy consumption can be part of a dietary pattern that reduces the risk of heart disease. Data indicates that consum-ing two to six daily servings of soyfoods, based on 20-133 grams of soy protein per day, can result in a 7 to 10 percent reduction in cholesterol. Ac-cording to the Food and Drug Administration, incorporating 25 grams of soy protein per day as part of a diet that is low in saturated fat and cholesterol may reduce the risk of heart disease.

Breast Cancer: Soy can be protective against breast cancer when consumption starts before puberty and appears to be safe for women at risk for or with a history of breast cancer. A review of data suggests that there is no increased risk of breast cancer linked to soy consumption.

“Soy appears to be protective and is associated with a lower risk of breast cancer reoccurrence for women who have consumed soy throughout most of their life,” said Leena Hilakivi-Clarke, PhD, and Professor of Oncology at Georgetown University. “At this point in time, the effects of soyfoods on breast cancer reoccurrence in patients who have not previously consumed soy are not known.”


The American Cancer Society sug-gests that up to three servings a day of soy-foods is safe for women at risk for or with a history of breast cancer. All soy comes from soybeans, which are naturally grown beans similar in size to a pea. Whole soy, as opposed to isolated soy protein, is defined as the form of soy-foods in which the whole soybean and/or its nutrients are kept intact. Here are some easy and delicious ways one serv-ing of whole soy can be incorporated into one’s daily routine:• Snack on 1/4 cup of dry roasted soy-

beans.• Sprinkle 1/2 cup edamame over a salad.• Incorporate 1/2 cup of canned soy-

beans into a bean salad or chili recipe.• Add 1/2 cup tofu to vegetable stir-fry.• Enjoy 2 SOYJOY® bars.

To find out more about whole soy and healthy eating, visit www.soyjoy.com.

A New Supportive Living Community in Mt. Zion


physical

Heart disease is the leading cause of death in the U.S., according to the Centers for Disease Control and Prevention. Did you know that including omega-3s

in your daily diet is an easy way to support heart health? In fact, the American Heart Association has recommended the consumption of polyunsaturated fats, specifically omega-3 fatty acids, for good heart health. February is recognized as American Heart Month, so it’s only fitting to review some common myths and truths about omega-3s and your heart. “Over the past few years we’ve seen some exciting - and promising - developments in the research surrounding omega-3s and their effects on health,” says Dr. Harry Oken, board certified in internal medicine by the American Board of Internal Medicine and a clinical professor of medicine at the University of Maryland. “In fact, researchers at Harvard’s Global Health Initiative and the Harvard School of Public Health recently reported that one of the most common pre-ventable causes of premature mortality among Americans is omega-3 fatty acid deficiency, possibly accounting for as many as 96,000 deaths annually.” “Including enough omega-3s in your daily diet is an easy lifestyle change to support healthier hearts - but in my work with patients, I find that there are a lot of misperceptions around these important nutrients. Clearing up these myths is the first step toward ensuring that my patients get the omega-3s they need,” he says.

Myth No. 1: All fat is bad. It is often said that Americans consume too much fat, but in the U.S. and other parts of the world, many people don’t eat enough good fat. Consuming polyunsaturated fatty acids, specifically omega-3 fatty acids such as DHA (doco-sahexaenoic acid) and EPA (eicosapentaenoic acid) are im-portant for cardiovascular health. Unfortunately, fewer than half of Americans know that the “better” fats (monounsatu-rated and polyunsaturated) can help reduce their risk of heart disease, according to a survey conducted for the American Heart Association.

Understanding Omega-3s

Shouldn’t Give You Heartburn:

Myths and Truths


Myth No. 2: All omega-3s are the same. No doubt you’ve heard a lot about the benefits of omega-3s. But did you know that not all omega-3s are created equal? There are three main omega-3s - DHA, EPA and alpha-linolenic acid (ALA), and each has distinct health benefits. DHA supports optimal brain and eye development and function and supports heart health. EPA also supports heart health. ALA is used as a source of energy. “When it comes to heart health, DHA and EPA are the omegas you need,” says Oken.

Myth No. 3: My body can make all the nutrients it needs for a strong heart, including omega-3s. The human body does not produce significant amounts of DHA or EPA on its own - it must get these important nutrients from the foods you eat. The main dietary source of DHA and EPA is cold-water fish. Unfortunately, the typical Ameri-can diet includes far less DHA and EPA than optimal - for example, the average U.S. diet contains less than 100mg DHA per day. This is well below what experts have recommended healthy adults consume, which is 220mg DHA per day. In-dividuals with documented cardiovascular disease might need to consider daily intakes as high as 1 gram of DHA and EPA per day, according to the American Heart Association.

Myth No. 4: Fish is the only source of heart healthy omega-3s. Fish and fish oil are not the only sources of DHA and EPA. While most people believe that fish produce their own DHA and EPA, it’s actually the algae in their food chain that makes them a rich source of these omega-3s. For those who do not consume significant amounts of fish on a regular basis due to dietary preferences, allergies, a vegetarian lifestyle or worries about poten-tial ocean-borne pollutants, there are DHA/EPA supplements on the market that are made from algae. One example is Ovega-3, which is made from sustainable algae that is completely vegan and free of ocean-borne contaminants and pro-vides 500mg of DHA and EPA. An added bonus of this supplement is that you won’t have that fishy aftertaste. Visit www.ovega.com for more information.

Myth No. 5: Flaxseed provides me all the omega-3s I need for my heart. This is a very common misconception. But in fact, flaxseed oil is a source of ALA. ALA has no known independent benefits on brain, eye or heart development and function, as DHA and EPA do. And, although the human body can convert ALA to DHA and EPA, the process is inefficient and variable.

“Did you know that including omega-3s

in your daily diet is an easy way to support

heart health? In fact, the American Heart

Association has recommended the con-

sumption of polyunsaturated fats, specifically

omega-3 fatty acids, for good heart health.”


Parents often times approach the subject of child safety after an abduction or attempted abduction has occurred and is height-ened with media response. Recently, a number of instances

have occurred in the Bloomington-Normal area and parents have be-come increasingly worried about their children’s safety. Common pa-rental reactions are fear, anxiety, and sometimes panic. Have those invaluable, potentially lifesaving conversations before the next scare appears in the news. Typical Responses: Fear and anxiousness are typical responses in situations with ambiguity and uncertainty that may cause feelings of insecurity and vulnerability. Communication based out of fear and/or anxiety is not based on rational, reasonable, or logical decision making and these types of responses only make matters worse. Children may respond in a defensive manner, feel afraid, or shut down in order to cope with a situation that feels out of control. The best response is one that is planned, calm and safe - not reactive. Make sure you approach your children in difficult situations so that they feel comfortable discuss-ing and talking about tough issues without feeling hopeless or helpless. Children will typically make jokes as a healthy way to process and deal with scary situations, even though this may seem as though they are “not taking the subject seriously” or “ignoring the issue.” Younger children may even pretend to be superheroes and create imaginary or narrative responses to grasp how to handle a given scenario. It is important to clearly provide real and realistic suggestions, possibilities, and potential responses in the event of a dangerous solicitation. Common Misconceptions: Preconceived notions include images of a “bad guy.” Well, what is a bad guy? What does he or she look like? Do people who do bad things look bad? Commonly, children will associate a “bad guy” with a villain or villainous character they have seen in a movie or on a television program. Parents will commonly associate a “bad guy” with a mug shot they have seen or a picture of a warning poster, depicting a convicted felon. The truth is, a child

predator or potential abductor looks just like everyone else; someone in your neighborhood, at the grocery store, or walking in the park. If you are looking for a “bad guy” or an image of what a “bad guy” looks like in pictures, movies, or television characters, chances are you have just missed a perpetrator. They are often charming, charismatic, personable, and have knowledge about children, their interests, and surroundings. They often use prompts or material items commonly coveted by children in the age group or gender of their interest. That does not mean you have to walk around being suspicious of every stranger who is kind to your children. Simply that you erase the image you have in your mind of what a “bad guy” may or may not look like. Statistically speaking, this “bad guy” is someone you or your child may already know. Asking for help: Sometimes parents need assistance with this difficult and challenging subject. Don’t hesitate to ask for help. Re-quest awareness information for your school district which may include speakers and law enforcement to provide educational discussions. Consult with a professional for assistance. Trained mental health pro-viders are able to assist children and their families with fear, anxiety, or tenuous circumstances that require additional treatment or care. The goal is to promote health and wellness within families, as well as the community. Remember to talk to your children. Discuss with them that just because an individual may be familiar with things they like or know personal information about your family, does not mean they know YOU. Gentle open communication is your best defense against any possible “bad guys” that may wish to harm your child.

For more information about seeking a professional child/family therapist, you may contact the Child and Family Wellness Institute at 309-310-4636. Please see our ad on the inside back cover, or visit us online at www.childandfamilywellnessinstitute.com.

child safety

Stranger DangerBy:Dr.KellyKnutson,Child&FamilyWellnessInstitute



feature story

Sometimes comfort takes the form of professionals who doggedly pursue the technology that helps people get around and func-tion. Sometimes it takes the form of those who deliver the tech-

nology to the patient / customer. And sometimes that effort takes on special energy when it is carried on by people with a family member in need of those same technological aids. Gerry and Lu Ann Davis of Springfield, Illinois, are such people. Gerry and Lu Ann have learned from incredibly hard knocks, and that learning energizes their quest to serve the customer in need of mobility and positioning help. Their enterprise, Personal Mobility, helps people—the temporarily and per-manently disabled—to recover and retain valuable mobility and comfort

with high tech help—the same help that has assisted their own daugh-ter for seventeen years. Their store in Springfield, Illinois, Personal Mobility and United Access, carries everything from simple and more advanced wheelchairs to high-tech vans.

The Davises’ Affliction and Their Comfort If you go to the “About Us” section of the Personal Mobility web-site, you will learn Gerry and Lu Ann’s answer to the question, “What’s your driving motivation for providing the best mobility goods and ser-vices to the central Illinois physically-challenged community?” Gerry and Lu Ann were not in the business of enhancing mobility seventeen

Don’t Let Affliction Stop You.“Gerry And Lu Ann Davis Are Still Moving”

Mobility for Living...Service for LifeByAlanScherer


Science is advancing fast enough to drive fairly rapid growth in the business of maintaining mobility. The technology is improving in mul-tiple arenas. Areas in which the Davises specialize include: wheelchairs and scooters; seating and positioning; lifts, ramps, and elevators; and drivability and automobility products. New products are always of-fered, but pre-owned products are often available too. Most people know that wheelchairs may be either manually pow-ered, or motorized and battery driven. Personal Mobility can offer you a wheelchair with chin controls. Primarily for those with complex dis-abilities, the chair is commanded by the operator’s use of the chin against a lever capable of controlling several functions and directions of movement. Some amazing chairs can stand a user up easily. And some people may need to be reclined in the chair. This can be done by the same process that makes motors adjust an automobile seat, or by cushions. The seating and positioning process can “finish” a wheelchair by making it more comfortable. However, seating and positioning renders not only wheelchairs but also stationary chairs and beds more useful for certain people. Some persons have injuries or conditions which make prolonged sitting, resting, or leaning painful or even injurious. Gerry and Lu Ann’s on-site cushion shop actually manufactures tailor-made cushions to the specific needs of the client. A certified Assistive Tech-nology Professional (ATP) measures the needs of the individual and designs and builds the right cushion to provide additional comfort in a wheelchair, other chair, or bed. The seating and positioning specialty is extremely valuable for those confined to seating or a bed. Gerry and Lu Ann’s son Clint heads the lift, ramp and elevator divi-sion. It takes one kind of lift to raise a wheelchair up into some types of vans; it takes another to raise a chair to a deck or porch. So there are porch and deck lifts, vertical platform lifts, stairway lifts, stair platform lifts, ramps, overhead lifts (track systems), residential elevators, and power door operators (for interior and exterior doors, controlled by wireless re-mote or by press-to-operate remote control stations). An elevator would generally be permanent, but Personal Mobility both sells ramps and lifts and offers rental agreements for their short-term use.

years ago when their 15-year-old daughter Chris had an asthma attack so severe that she became quadriplegic. Six months of hospital care and rehabilitation were fol-lowed by round-the-clock care in her par-ents’ home, which continues to this day. (Prior to Chris’s disabling asthma attack, in 1979 Gerry and Lu Ann lost their 4 ½ year old son Chad who died hours after suffering a head injury in an accident near the family home). Because of their care and compas-sion, they researched and learned and adapted. They found out what had been available and what was coming into avail-ability. They discovered answers to their questions: Which wheelchairs are most effective? Which beds are the most com-fortable? Which positioning devices pro-vide the best support? What might help that we have not thought of yet? Finally, they learned so much it enabled them to fill a very great need in their community.

The History of Personal Mobility In 1996, three years after daugh-ter Chris came home from the hospital, Gerry’s wife Lu Ann started a home health agency that she operated from the Davis home, mainly directed to pediatric needs. In 1998 this business expanded to include an assisted living center, mainly for the elderly, located on North Dirksen Parkway. In 2001, Gerry and Lu Ann started their second business, Personal Mobility. In 2002, they lost their 19-year-old daughter Chandra to heart surgery, a young woman who had been in training to be a health care worker and whose ambition it had been to take over and to operate the assisted living center for the family business. This and other factors eventually led to Lu Ann’s decision to close the assisted living center, which they did in 2007. The now vacant senior living facility was right next door to Per-sonal Mobility. The Davises took advantage of the empty space and expanded Personal Mobility and United Access, which had been growing steadily since its beginning, into the former assisted living center. The space was remodeled for the needs of Personal Mobility. The additional space made things more comfortable. The Da-vises put in a customer lounge, a conference room, show rooms, and other facilities. As Gerry puts it, “Everyone has their own office.” In 2002, Personal Mobility joined forces with Rick and Karyn May’s United Access of St. Louis, Missouri, which was then operating only in St. Louis and Springfield, Missouri. The Springfield, Illinois, store became the third of now eight United Access stores. (Other stores were later opened in Columbia, Missouri; Champaign, Illinois; Memphis, Tennessee; greater Kansas City; and Dallas, Texas). The Davises’ store is the only one not actually owned by United Access. United Access has offices within the Personal Mobility building; and the two businesses have a very close relationship. United Access and Personal Mobility share facilities within the same property.

Facility / What They Offer In 2001, Personal Mobility consisted only of Gerry and one other employee. They are now twelve. “A great group of people,” says Gerry. Many of them are certified in their field of mobility or position-ing enhancement.


feature story (continued)

United Access provides wheelchair accessible vehicles and equip-ment to make the vehicles drivable for persons with limited mobility. Fitted, accessible vehicles are on display in the Personal Mobility showrooms and lot. Equipment includes: wheelchair accessible vans for sale and rent (new or pre-owned), commercial handicap accessible vans, wheelchair lifts, EZ locks, hand controls for driving, scooter lifts, wheelchair ramps, raised roofs and doors, electronic driving controls and mobility seating. They recently fitted a van so as to enable the driver to enter via ramp, stay in his chair and lock it into place to drive without getting out of it, and start and operate the van with a touch screen and a joy stick. The controls are a product of the field known as Ad-vanced Electronic Vehicle Interface Technology (AEVIT). Gerry takes joy in the fact that recently his com-pany put a 36-year-old into a minivan who, due to juvenile rheumatoid arthritis, had never been able to drive before. Every van converted with high tech driving (EMC) controls has to be test driven at least 50 miles before it can be sold. The approval process is under the control of a Certified Driver Rehabilitation Specialist. Medicaid can be helpful in paying for part of a fitted vehicle. The Illinois Department of Human Services may help in the funding if it is deemed essential to keeping the individual in the workforce as well as many other funding sources that may help with costs. Other facilities at the North Dirksen Parkway operation include a full repair and service area for the wheelchair division. United Access has a three-bay repair and installation shop for vehicles. United Access has its own shop for fitting and repairing vehicles. Gerry estimates about two thousand people per year become his customers, mostly from central Illinois. He says, “The customers are super gracious.” The Davises’ business is associated with and, according to the store’s website, works “hand in hand” with several state and federal agencies and local groups, including: Muscular Dystrophy Association, ALS, United Cerebral Palsy, Multiple Sclerosis Society, American Lung Association, IDHS/ORS, SCIL (Springfield Center for Independent Living), SPARC, IATP (Illinois Assistive Tech-nology Program), CCDI (Coalition of Citizens with Disabilities in Illinois), and the Veterans Administration. For patients with the greater physical challenges, the needed equipment may already be available; or it may be just around the corner, owing to ongoing research and development. Physicians may direct patients to stores such as the Davises’, but going on one’s own can also yield unexpected benefits—call it a treasure if it results in doing pain-free what could not have been done before, or going where one could not go before. Staying comfortable and mobile is get-ting more possible all the time.

FormoreinformationaboutPersonalMobility/UnitedAccess,[email protected].


Last month, I discussed the government’s rating of recommenda-tions for an individual’s health care. Through careful evaluation of research data and studies of the health literature, up-to-date

recommendations are made regarding many aspects of an individu-al’s health. Each recommendation is given a grade, according to the strength of the data used to make the recommendation. There are some things that evidence shows should not be done or that there is not enough evidence to recommend a particular intervention, just as there are interventions recommended that are not well known. In this month’s article, I will discuss specific recommendations for health care from a primary care perspective. There are dozens and dozens of recommendations and it can all become confusing trying to find information tailored for an individual. Fortunately, there are some really neat programs available on government websites that will provide personalized information. Healthfinder.gov is an excellent source of information for recommended tests, cancer screening, nutrition, and public health. Their main page has a widget that will make individu-alized recommendations based on your age, sex, and tobacco sta-tus. The U. S. Preventative Services Task Force, as discussed in last month’s article, also has recommendations that can be easily obtained

HealthRecommendations and the InternetByScottSieberg,M.D.

for an individual at epss.ahrq.gov/ePSS/search.jsp. For example, a 35-year-old woman who does not smoke and is healthy would have a total of 11 health recommendations with the grade of A or B (recom-mendations that have good evidence) . These would include choles-terol screening, taking folic acid every day to help prevent birth defects in pregnancy, and high blood pressure screening. A 68 year-old male who smokes would have 12 recommendations that include taking an aspirin every day to cut the risk of stroke, cholesterol screening, colon cancer screening, and the obvious recommendation to quit smoking. Keeping up with immunizations is not just for children. Adults need to stay current on immunizations, such as tetanus, flu, and per-tusis (whooping cough). A great website for making personalized rec-ommendations for shots for both children and adults is www2.cdc.gov/nip/adultImmSched/. Depending on risk factors, there are several immunizations that adults need to keep current. The CDC website al-lows you to keep track of your immunizations, in case you move and change doctors.

For more information visit www.DrSieberg.com.

patient care


body health

What is constipation? Constipation means different things to different people. You may have constipation if you have three or fewer bowel movements in a week or if stool is hard, dry, painful, or difficult to pass. Some people with constipation lack energy and feel full or bloated. Some people think they have constipation if they don’t have a bowel movement every day. However, bowel habits are different for everyone. The foods you eat, how much you exercise, and other fac-tors can affect your bowel habits. At one time or another, almost everyone gets constipated. In most cases, it lasts for only a short time and is not serious. When you under-stand what causes constipation, you can take steps to prevent it.

What causes constipation? To understand what causes constipation, it helps to know how the large intestine works. The large intestine removes most of the water from stool and changes it to a solid waste. The large intestine then moves the stool through the rectum and anus as a bowel movement.Constipation occurs when stool passes through the large intestine too slowly. When stool stays in the large intestine too long, the intestine removes too much water, and the stool becomes hard and dry.

Some lifestyle habits that may cause constipation include• changing your normal diet, exercise, or travel habits • ignoring the urge to have a bowel movement • feeling a lot of stress • eating a low-fiber diet • not drinking enough liquids • taking calcium or iron supplements • taking medicines such as painkillers with codeine; diuretics, also

known as water pills; medicine for depression; and some antacids

Some medical conditions that may cause constipation include• pregnancy or having given birth • problems with the muscles and nerves in the intestine, rectum, or anus • irritable bowel syndrome, a condition in which the nerves that control

the muscles in the intestine don’t function correctly; the intestine be-comes sensitive to food, stool, gas, and stress

• diabetes, a condition in which a person has high blood sugar, also called hyperglycemia, because the body cannot use blood glucose, or blood sugar, for energy

• hypothyroidism, a condition in which the thyroid gland does not pro-duce enough hormone to meet the body’s needs and many of the body’s functions slow down

What can I do about constipation?You can take several steps to prevent and relieve constipation.

1. Eat more fiber. Fiber helps form soft, bulky stools and is found in many vegeta-bles, fruits, and grains. Be sure to add fiber to your diet a little at a time

What I Need to Know About Constipation

so your body gets used to it. Limit foods that have little or no fiber such as pizza, ice cream, cheese, meat, snacks like chips, and processed foods such as instant mashed potatoes or frozen dinners.

High-fiber Foods

Fruits Vegetables• peaches • acorn squash• raspberries • broccoli • tangerines • brussels sprouts• oranges • cabbage• pears • carrots• prunes • cauliflower • spinach • zucchini

Breads, Cereals, & Beans• black-eyed peas • kidney beans • lima beans • cold whole-grain cereal (All-Bran, Total, Bran Flakes) • hot whole-grain cereal (oatmeal, Wheatena) • wheat or 7-grain bread

Your doctor may suggest you take fiber pills or powder to help soften and bulk up the stool. You can buy fiber products in a pharmacy or grocery store without a prescription. Some fiber products are flavored while others are not. Be sure and take the fiber with plenty of water as directed. Some people have gas and bloating at first when taking extra fiber. Let your doctor know if you are hav-ing problems that do not go away after a few days.

2. Drink plenty of water and other liquids such as fruit and vegetable juices and clear soups. Liquids have little effect on stool form; however, drinking enough fluids is important because dehydra-tion can cause constipation. Try not to drink liquids that contain caffeine or alcohol if you feel thirsty or dehydrated.

3. Get enough exercise. Regular exercise helps your digestive system stay active and healthy. Exercising 20 to 30 minutes every day may help.


4. Visit the restroom when you feel the urge to have a bowel movement. Allow yourself enough time to relax. Sometimes people feel so hurried that they don’t pay attention to their body’s needs. Make sure you visit the restroom when you feel the urge to have a bowel move-ment. If you usually have a bowel movement at a certain time of day, visit the restroom around that time. Reading a book or magazine in the restroom can help you relax. If you cannot have a bowel movement within 10 minutes, get up and return the next time you get the urge.

5. Use laxatives only if a doctor says you should.

Laxatives are medicines that help you pass stool. Most people who are mildly constipated do not need laxatives. However, if you are doing all the right things and you are still constipated, your doc-tor may recommend a laxative for a limited time. Your doctor will tell you what type is best for you. Laxatives come in many forms including liquid, chewing gum, and pills.

6. Check with your doctor about any medicines you take. Some medicines can cause constipation. Be sure to ask your doctor if any medicines you are taking could cause constipation.

7. Follow any special treatments your doctor recommends. If you have problems with the muscles and nerves that control bowel movements, your doctor may suggest bio-feedback. Biofeedback is a painless process that uses sen-sors in the rectal area to help you feel the stool and move it out of the rectum. Doing biofeedback with a trained thera-pist has been shown to help some people with constipation.

The National Digestive Diseases Information Clear-inghouse (NDDIC) is a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). The NIDDK is part of the National Institutes of Health of the U.S. Department of Health and Human Services. Established in 1980, the Clearinghouse provides information about diges-tive diseases to people with digestive disorders and to their families, health care professionals, and the public. The NDDIC answers inquiries, develops and distributes publications, and works closely with professional and patient organizations and Government agencies to coordinate resources about digestive

diseases. www.digestive.niddk.nih.gov

“Constipation occurs when stool passes through the

large intestine too slowly. When stool stays in the large

intestine too long, the intestine removes too much

water, and the stool becomes hard and dry.”


the immune system

LUPUSWhat is It?

• Drug-induced lupus—can be caused by medications• Neonatal lupus—a rare type of lupus that affects newborns.

Who Gets Lupus? Anyone can get lupus, but it most often affects women. Lupus is also more common in women of African American, Hispanic, Asian, and Native American descent than in Caucasian women.

What Causes Lupus? The cause of lupus is not known. Research suggests that genes play an important role, but genes alone do not determine who gets lupus. It is likely that many factors trigger the disease.

What Are the Symptoms of Lupus? Symptoms of lupus vary, but some of the most common symp-toms of lupus are:

The immune system is designed to attack foreign substances in the body. If you have lupus, something goes wrong with your immune system and it attacks healthy cells and tissues. This can

damage many parts of the body such as the:• Joints • Skin• Kidneys • Heart• Lungs • Blood vessels• Brain.

There are many kinds of lupus. The most common type, systemic lupus erythematosus, affects many parts of the body. Other types of lupus are:• Discoid lupus erythematosus—causes a skin rash that doesn’t go away• Subacute cutaneous lupus erythematosus—causes skin sores on

parts of the body exposed to sun


• Pain or swelling in joints• Muscle pain• Fever with no known cause• Red rashes, most often on the face• Chest pain when taking a deep breath• Hair loss• Pale or purple fingers or toes• Sensitivity to the sun• Swelling in legs or around eyes• Mouth ulcers• Swollen glands• Feeling very tired.

Less common symptoms include:• Anemia (a decrease in red blood cells)• Headaches• Dizzy spells• Feeling sad• Confusion• Seizures.

Symptoms may come and go. The times when a person is having symptoms are called flares, which can range from mild to severe. New symptoms may appear at any time.

How Is Lupus Diagnosed? There is no single test to diagnose lupus. It may take months or years for a doctor to diagnose lupus. Your doctor may use many tools to make a diagnosis:• Medical history• Complete exam• Blood tests• Skin biopsy (looking at skin samples under a microscope)• Kidney biopsy (looking at tissue from your kidney under a microscope).

How Is Lupus Treated? You may need special kinds of doctors to treat the many symp-toms of lupus. Your health care team may include:• A family doctor• Rheumatologists—doctors who treat arthritis and other diseases that

cause swelling in the joints• Clinical immunologists—doctors who treat immune system disorders• Nephrologists—doctors who treat kidney disease• Hematologists—doctors who treat blood disorders• Dermatologists—doctors who treat skin diseases• Neurologists—doctors who treat problems with the nervous system• Cardiologists—doctors who treat heart and blood vessel problems• Endocrinologists—doctors who treat problems related to the glands

and hormones• Nurses• Psychologists• Social workers.

Your doctor will develop a treatment plan to fit your needs. You and your doctor should review the plan often to be sure it is working. You should report new symptoms to your doctor right away so that treatment can be changed if needed.

The goals of the treatment plan are to:• Prevent flares• Treat flares when they occur• Reduce organ damage and other problems.Treatments may include drugs to:• Reduce swelling and pain• Prevent or reduce flares• Help the immune system• Reduce or prevent damage to joints• Balance the hormones.

In addition to medications for lupus itself, sometimes other medi-cations are needed for problems related to lupus such as high choles-terol, high blood pressure, or infection. Alternative treatments are those that are not part of standard treatment. No research shows that this kind of treatment works for people with lupus. You should talk to your doctor about alternative treatments.

What Can I Do? It is vital that you take an active role in your treatment. One key to living with lupus is to know about the disease and its impact. Being able to spot the warning signs of a flare can help you prevent the flare or make the symptoms less severe. Many people with lupus have certain symptoms just before a flare, such as:• Feeling more tired• Pain• Rash• Fever• Stomach ache• Headache• Dizziness.

You should see your doctor often, even when symptoms are not severe. These visits will help you and your doctor to:• Look for changes in symptoms• Predict and prevent flares• Change the treatment plan as needed• Detect side effects of treatment.

It is also important to find ways to cope with the stress of having lupus. Exercising and finding ways to relax may make it easier for you to cope. A good support system can also help. A support system may in-clude family, friends, community groups, or doctors. Many people with lupus have found support groups to be very useful. Besides providing support, taking part in a support group can make you feel better about yourself and help you to keep a good outlook. Learning more about lupus is very important. Studies have shown that patients who are informed and involved in their own care:• Have less pain• Make fewer visits to the doctor• Feel better about themselves• Remain more active.

For more information on Lupus and other related conditions: National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) Information Clearinghouse, National Institutes of Health, 1 AMS Circle, Bethesda, MD 20892-3675, Phone: 301-495-4484, Toll Free: 877-22-NIAMS (226-4267), TTY: 301-565-2966, Fax: 301-718-6366 Email: [email protected], www.niams.nih.gov


restore your health

Last month I wrote about gluten allergy as a very common unrecognized cause of health maladies that can affect the whole body. This month we’ll talk about gut inflammation

and dysfunction frequently called dysbiosis or in laymans terms “leaky gut”. This is abnormal permeability of the intestinal wall, which can be caused by many factors. These include chronic stress, food allergens, use of antibiotics leading to abnormal bac-terial overgrowth or intestinal fungal overgrowth, regular use of anti-inflammatory medications like ibuprofen or naproxen, environ-mental toxins, and even radiation and chemotherapy treatments. Leaky gut can cause or lead to many health issues, but there are two major effects of intestinal permeability that can cascade rapidly into other problems. First, leaky gut disturbs one of your most fundamental intestinal functions — the ability to properly digest and absorb nutrients and electrolytes so your body can extract the required nutrients from eaten food for optimal function. Second, a faulty intestinal barrier disrupts healthy immune system function, which is the actual source of most of the symptoms you start to feel. Special areas in your intestinal lining called gut-asso-ciated lymphatic tissue (GALT) work to protect you from allergy-causing food antigens and disease-carrying microbes. When you have a leaky gut, these harmful entities can bypass the GALT and instead are routed through the large liver portal vein or the lymph system to gain access to your bloodstream, where they can travel throughout your body spreading inflammation. Your liver helps digest and process foods, it’s called upon to handle toxins and other unfriendly particles in a two-stage detoxification process. But leaky gut can cause stress along the liver’s detoxification pathways, leaving reactive, intermediate substances left over from abnormal detoxification that can enter your body and start to poison your health. When the liver is overloaded with poisons, it experiences oxidative stress (from free radicals), which generates even more inflammation. This specific reaction is doubly dangerous lead-ing to more serious forms of non-alcoholic fatty liver disease, an increasingly common inflammatory disorder linked to insulin resistance and metabolic syndrome which ultimately leads to death! It’s also part of the link between leaky gut and the pro-gression and symptoms of joint pain and arthritis that is caused by the inflammatory products not neutralized by your liver’s faulty detoxification process. The chronic inflammation that is the cornerstone of the leaky gut cycle is caused by your liver’s faulty detoxification process. This chronic inflammation may lead to chronic medical ailments that have inflammation as their underlying cause. These include heart disease, asthma, chronic skin conditions like acne, ec-zema, and psoriasis, osteoarthritis, and scientists think that leaky

Digestive Health Is the Foundation for

Optimal HealthByDr.ThomasRohde,RenewTotalBodyWellnessCenter


gut may contribute to certain types of depression. Leaky gut may also be a factor in the development of immune diseases like Type 1 diabe-tes, multiple sclerosis, lupus, rheumatoid arthritis, vasculitis, and Ad-dison’s disease, as well as diseases caused by the malabsorption of vital nutrients like osteoporosis, and of course deficiencies of vitamins important to many vital functions – Vitamin D, Vitamin B12, etc. Now for some good news – we can fix this! I have observed this healing process take place over and over by nutritional and lifestyle changes supported with the appropriate nutritional supplements, and if necessary after testing, antibiotics and antifungals to kill abnormal gut flora. The first goal is to reduce the permeability of your intestine, which will quiet the immune response to any particles that slip through your gut’s safety net. As a result, chronic inflammation will diminish, both lo-cally in the gut and elsewhere in the body. Reducing gut leakiness also rebalances special immune cells and helps reset and normalize your immune response. Our next goal is to both calm the gut environment and repair exist-ing damage to the mucosal lining of the intestine. This dual approach is remarkably effective, and has the welcome side benefit of reducing - or eliminating - the symptoms that brought the patient to my office in the first place! Our goals are to eliminate common allergens, reduce inflam-mation, restore microbial balance throughout the GI tract, and restore optimal nutrition. Sit down for meals, and eat slowly. Digestive enzyme supplements help, but there’s nothing better than chewing food slowly and com-pletely because digestion starts with enzymes in your saliva. Wolfing down meals and swallowing unchewed food makes your digestive sys-tem work much harder than necessary. To stabilize and soothe the inflamed digestive tract and heal the liver I start with a 7 day Liver GI cleanse. The foods in this gentle ap-proach are free of common allergens, such as gluten, dairy and yeast, as well as sugar, and give the gut a break from the major trigger foods that worsen leaky gut. By the end of the one-week cleanse, you will find that your digestive process runs more smoothly, and there should be a noticeable reduction in symptoms. Re-establishing a healthy normal microfloral balance in your gut is crucial, and will be important to maintain that healthy balance from here forward. A well-formulated probiotic supplement like our Florajen 3 is paramount for treatment of leaky gut, and will help stabilize your overall digestive environment. Functional medical providers have been at the forefront of de-veloping methods for healing the gut and restoring health based on identifying the true origins of this condition. In my practice, I use a cutting-edge medical food/anti-inflammatory that coats the intestines and protects the lining from further damage. This gives your body’s innate healing powers the opportunity to go to work and recover the integrity that your intestinal mucosal barrier needs to be fully functional. I’ve found that one of the biggest challenges with leaky gut is just being able to understand what it is. People are often confounded by the possibility that a digestive problem could be causing symptoms like fatigue, joint pain, skin rashes, asthma, or fuzzy thinking. But the digestive system is the foundation for your whole body’s health, so it’s important to resolve digestive issues to help the body heal and to prevent occurrence of other health problems. Working with a functional medicine physician will help you to take a step back to look at the big picture of your health, and map out possible connections between your symptoms and their sources, no matter how unrelated they might seem.

Visit my web site www.DrRohde.com for more information or call 217-864-2700 to schedule an appointment to start your journey to recovery and optimal health!

Functional Medicine and Hormonal Evaluation

OVERWHELMED?TIRED OF BEING TIRED?

Dr. Rohde can help!

3798 E. Fulton Ave. Decatur, IL 62521

www.DrRohde.com217-864-2700


dietary guidelines

The recently released 2010 Dietary Guidelines for Americans offer a practical roadmap to help people make changes in their eating plans to improve their health, according to the American

Dietetic Association. “Research including ADA’s Nutrition and You consumer surveys shows one of the main reasons people don’t do all they can to eat healthier is that they don’t want to give up foods they enjoy,” says registered dietitian and American Dietetic Association Spokesperson Bethany Thayer. “Making changes to your eating plan to follow the recommenda-tions of the new Dietary Guidelines can be done in ways that still let you eat your favorite foods. The American Dietetic Association has long advocated for a ‘total diet’ weight management approach that places a greater emphasis on the overall pattern of foods you eat and relies less on strategies like only counting calories,” Thayer says. The 2010 Dietary Guidelines recommend shifts in food con-sumption patterns, encouraging people to eat more of some foods and nutrients and less of others. The Dietary Guidelines encourage Americans to eat more:• Whole grains• Vegetables• Fruits• Low-fat or fat-free milk, yogurt and cheese or fortified soy beverages• Vegetable oils such as canola, corn, olive, peanut and soybean.• Seafood

And the 2010 Dietary Guidelines recommend eating less:• Added sugars• Solid fats, including

trans fats• Refined grains• Sodium

“More than one-third of all calories consumed by Americans are solid fats and added sugars,” Thayer says. “ADA encourages people to replace as many of these calories as possible with vegetables, fruits, whole grains, low-fat or fat-free milk, yogurt and cheese.” Recommendations of the 2010 Dietary Guidelines on consumption of sodium and fats are of particular concern because of their links to serious health conditions such as heart disease and hypertension.

Sodium The Dietary Guidelines maintain their previous recommendation of no more than 2,300 milligrams of sodium — about 1 teaspoon of salt

American Dietetic Association Offers Consumers Help in Applying 2010

Dietary Guidelines to Everyday Eating


— for most people, but now recommend reducing daily consumption of sodium to 1,500 milligrams — about 2/3 of a teaspoon of salt — for people over age 51, African-Americans and those with a history of high blood pressure, kidney problems or diabetes. “This reduction in sodium will require a gradual approach to changing consumers’ dietary choices along with reformulation of food products. This will mean investing in consumer messages and educa-tion about eating plans that help consumers meet their overall nutrition needs while reducing their sodium intake,” Thayer says. “There are many ways people can meet the recommendations of the Dietary Guidelines, such as reducing their sodium intake,” Thayer says. High levels of salt in the diet are associated with high blood pres-sure, heart disease and stroke, particularly among certain vulnerable groups and individuals.

Thayer’s suggestions include:• Prepare food using little salt or fewer high-sodium ingredients. For ex-

ample, skip using salt in cooking pasta, rice, cereals and vegetables.• Taste food before salting it. Lightly salt food only as needed, not as a habit.• Eat fresh fruits and vegetables, which are naturally low in sodium.• Use herbs, spice rubs and fruit juices in cooking in place of salt.• Check food labels comparing like items and choose lower sodium

foods. Also watch for terms like “low sodium,” “sodium-free” and “no added salt.”

• Eat fresh, lean meats, poultry, fish, dry and fresh beans and peas, unsalted nuts and eggs, all of which contain less sodium.

Fat The Dietary Guidelines recommend people consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids. “ADA supports the Dietary Guidelines’ focus on the types of fat people consume, instead of the overall amount in a person’s diet,” Thayer says. “For optimal health, most people should reduce their consumption of solid fats, which are high in trans fats and saturated fats and low in polyunsaturated and monounsaturated fats. Solid fats are found in fatty animal-based foods such as well-marbled meat, poultry skin, bacon, sausage, butter and whole milk products or foods made with vegetable oils that have been partially hydrogenated, such as cookies, donuts, pastries and crackers. “In place of solid fats, most fats in the diet should be polyunsatu-rated or monounsaturated, such as liquid vegetable oils like canola, olive, peanut and soybean and high-fat plant-based foods like nuts, seeds, olives and avocados,” Thayer says. Eating plans should also include foods containing omega-3 poly-unsaturated fatty acids, Thayer says. Omega-3s are found in seafood, especially cold-water fish like Atlantic or Pacific mackerel, albacore tuna, salmon, sardines and lake trout. The new Guidelines encourage Americans to consume at least 8 ounces of seafood each week.

Dietary Guidelines and ADA The 2011 National Nutrition Month® theme “Eat Right with Color” was selected to closely align with the launch of the DGAconsumer messaging campaign. ADA will create consumer brochures and online resources that incorporate Dietary Guidelines messages in ADA’s Na-tional Nutrition Month theme and messages. The 2010 Dietary Guidelines will be incorporated into the 4th edi-tion of ADA’s Complete Food and Nutrition Guide, scheduled for re-lease in the fall. And ADA is developing a consumer book titled What to Eat Now that is scheduled for publication in the spring. “ADA encourages all consumers to consult with a registered dieti-tian for help in interpreting and applying the Dietary Guidelines to their daily life,” Thayer says. Find a registered dietitian in your area.

3/31/11


the right dose

You’ve been told to lower your cholesterol, a form of fat made by the liver and present in some foods. What’s your first thought? If you’re like many people, you may think first about what you need

to stop eating. But did you know that adding certain foods to your diet may do as much to improve your cholesterol as medication? These foods are so effective that the Food and Drug Administration (FDA) says they can carry the health claim for managing cholesterol.

Here are the fabulous five foods.

1. Soluble fiber. Sometimes called roughage, soluble fiber re-duces low-density lipoprotein (LDL) – the “bad” cholesterol. Soluble fiber is the portion of plant products that pushes food through the di-gestive system. It seems to lower cholesterol levels by reducing its absorption in the intestines. Aim for 10 grams or more a day. Examples of soluble fiber include:• Oatmeal • Psyllium• Fruit • Barley• Kidney beans

2. Nuts. Rich in polyunsaturated fatty acids, many kinds of nuts re-duce cholesterol and help keep blood vessels healthy and elastic. Aim for a handful each day or about 1.5 ounces. Remember that nuts are high in calories, so more isn’t better. Being overweight increases your risk of heart disease. To keep fats to a minimum, make substitutions. For example, add nuts to salads instead of cheese or meat. Examples of nuts to include in your diet are: • Walnuts • Pine nuts• Almonds • Pistachios• Peanuts • Hazelnuts 2• Pecans

3. Fish. Fatty fish is high in omega-3 fatty acids, which helps lower cholesterol and reduce blood pressure and the risk of blood clots. Aim for two servings of fish each week. You can also take an omega-3 or fish oil supplement or eat ground flaxseed or canola oil. Examples of fish high in omega-3 fatty acids are:• Mackerel • Albacore tuna• Lake trout • Sardines• Salmon

4. Olive oil. Many people think all oil is bad. But it’s not quite that simple. Olive oil packs a powerful punch that low-ers “bad” cholesterol, but doesn’t touch the “good” kind, high-density lipoprotein (HDL)

cholesterol. Extra-virgin olive oil may have the best effects. Aim for 2 tablespoons of olive oil each day. You can use olive oil to sauté foods, baste meat, or as a salad dressing when mixed with vinegar.

5. Fortified foods. Some foods are now fortified with plant sterols or stanols. These are substances that block the absorption of cho-lesterol. Aim for 2 grams a day of plant sterols. That’s equal to two 8-ounce servings of juice or about 15 grams of enriched spreads a day. Examples of the kinds of foods fortified with these substances are:• Margarines • Orange juice• Low-fat • Yogurt drinks spreads

Of course, it’s important to add all this advice to the old standard: Eat less of saturated fats, including meats and some oils, and try to eliminate trans fats. Trans fats still show up in some baked goods like cakes, cookies, and crackers. They raise LDL and lower HDL. And remember: Exercise and weight control are two other pieces of the cholesterol-control puzzle.

Cholesterol-Lowering Foods:

The Fabulous Five SubmittedByDavidFalk,Sav-Mor-Pharmacy

But did you know that adding certain foods to your

diet may do as much to improve your cholesterol as

medication? These foods are so effective that the Food

and Drug Administration (FDA) says they can carry the

health claim for managing cholesterol.

Our Mission:

“To provide professional

and confidential services

for the purpose of helping those

people with conditions associated

with physical and emotional pain.

Our goal is to provide each patient

with timely personal attention and

work closely with each physician

involved in the patient’s treatment

to promote healing and the highest

quality of life.”

Our providers are conveniently located throughout Bloomington

Normal and Central Illinois

Jim Bakaitis, LCPC Regina Brian, PsyD

Ann Crumpler, LCSW Anna Czipri, PsyD Phillip Foster, PhD

Leroy Hall, PsyD Seth Hatlelid, PsyD Jennifer Imig, PhD

Michael Kahwaji, PsyD Jordana Katz, PsyD Kelly Knutson, PsyD Jennifer Koch, PsyD

Aimee Ladd, PhD Diana Mariani, LCSW

Jonathan Marin, PsyD Nicole Noble, PsyD

Jody Seip, LCSW Andrea Smith, PsyD

Andrea Steliga-Phillips, PsyD Maureen Tweedy, PhD

Valerie Weck, PhD Paul Willett, PhD

Sherry Yoder, LCPC

309-706-3190www.psychologyspecia l is ts .comWe Accept Most Health Insurance

Specializing in the

Treatment of

Physical and

Emotional Pain

PsychologySpecialistsPsychologySpecialists

Joint Commission Accredited

created by Moon River Designs

Deck Lift

Overhead LiftPool Lift

Wheelchair Lift

Stair Lift

Residential Elevator

Accessible Van

Power Door Opener

Providing mobility solutions in: Wheelchairs & Scooters Lifts, Ramps & Elevators

Driveability & Automobility Rehab Seating &

Positioning Products

From limits to freedom, reliance to independence,

insecurity to self-confidence…

2942 North Dirksen Parkway, Springfield Illinois 62702217-241-1548 or Toll Free: 877-279-8492 www.personalmobilityinc.com

Licensed in the State of Illinois

CENTRAL ILLINOIS’ MOST COMPLETE MOBILITY CENTER

Documents

March Springfield Healthy Cells 2011