banner smart & healthy fall 2012

HealthySmart

Simple heart tips to keep you pumping+ A HeARt HeAltHy Recipe

the scoop on Accountable care Organizations

Vitamin D will set you free

YOUR HEALTH YOUR LIFE

YOUR TIME

premier issueFAll 2012

rescue3 VAlley ReSiDentS

pASSiOnAte AbOut being ActiVe

Lowdown on healthy downloads

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2 | bannerhealthnetwork.com

Mark Twain once said: “Age is an issue of mind over matter. If you don’t mind, it doesn’t

matter.” There’s great truth in that. We’re all getting older; however, we also become wiser about the health and lifestyle choices we make. Fact is, for those of a certain age, these are the best the years of our lives. Smart & Healthy, which is provided to you by Banner Health Network, is about feeling good, living smart and putting your health first. One of the key stories in this issue involves a new concept in Medicare called the Pioneer Accountable Care Organization, and you’re an important part of it. Your doctor is in the Banner Health Network, which was chosen by the U.S. Department of Health and Human Services as one of 32 health systems across the country to be named Pioneer Accountable Care Organizations. “This plan requires you to pay noth-ing, and it changes nothing about your Medicare benefits or ongoing relation-

ship with your chosen doctors,” says Dr. Tricia Nguyen, M.D., M.B.A., chief medical officer for Banner Health Net-work. “It does, however, provide extra benefits to you from Banner Health Network. For example, if you develop a complex medical condition, a nurse may be in contact with you, or even visit with you, to assure you are getting the care you need. He or she will assure you understand all your medication instructions, facilitate follow-up care and your doctor’s treatment plans.” Nguyen says the program helps your primary care and specialty physicians communicate with one another about your care and treatments, working at as a team to support your best possible health. “We’re here to make sure that happens smoothly.” Smart & Healthy will come to you three times a year, loaded with fun features, healthy lifestyle stories and doctor tips, and events, activities and information, all with a community focus. Welcome! Let’s start living ‘smart and healthy’ today!

HealthySmart

FINDINg A

BALANCeIN YOUr LIFe

bannerhealthnetwork.com | 3

n cOVeR StORy8 Live your Way! Passion takes a variety of forms —

whether it’s physical, social or mental activity. Start pursuing yours today!

4 Leading the way You may not know it, but you’re part of an innovative, patient- focused Medicare model

5 Smart and Healthy Q&A What’s an Accountable

Care Organization?

6 Staying fit and active Clubs and activities to help you

get in shape … and stay in shape

7 Healthy ‘app’etites For health info on the go, check

out these great mobile apps

12 Ask the Expert

13 Shine on, Vitamin D The ‘sunshine vitamin’ can play an

important role in your daily health

14 Healthy heart, peace of mind Small changes in your lifestyle and diet can help keep your heart strong

15 The Smart and Healthy Crossword

Fall 2012 / contents

86

714

Connie Scott, executive director of

PORA, a Sun City West community association

that runs a Lifelong Learning program.

CREATED BY REPUBLIC MEDIA CUSTOM PUBLISHING A division of The Arizona Republic200 E. Van Buren St., Phoenix AZ 85004

General Manager: CAMI KAISERManager Creative Development: ISAAC MOYAEditor: JIM WILLIAMSManaging Art Director: TRACEY PHALENDesign: RACHEL TULLIO Cover Photography: RICK D’ELIA


You’re now part of an innovative, patient-focused Medicare model that will change the way the nation views health care

By Debra Gelbart

You may not realize it, but you are a trailblazer. As a member of what’s known

as a Pioneer Accountable Care Organization, you are part of a brand-new effort to help keep America healthy.

Your doctor participates in the Banner Health Network (BHN), which was chosen by the U.S. Department of Health and Hu-man Services as one of 32 health systems across the country to be named Pioneer Accountable Care Organizations. This initia-tive, made possible by the Afford-able Care Act and operated by the Centers for Medicare & Medicaid Services (CMS) Innovation Center, encourages primary care doctors, specialists and hospitals to provide more efficient, better-coordinated care for people with Medicare.

Why is coordinated care impor-tant? Consider this scenario: Carol, 68, has a wonderful primary care physician and the freedom to see any specialist she wishes. She’s been feeling sad and anxious lately

your HeAltH / Smart & Healthy

and seeks help from a behavioral health provider, who prescribes an anti-depressant that can interact with another medication pre-scribed by Carol’s primary care doctor. But Carol forgets to tell the specialist about the other medica-tion and the specialist doesn’t have access to her primary care medical records. A few days after starting on the anti-depressant, Carol ends up in the emergency department with an adverse drug reaction.

Program goals intended to improve patient healthPreventing unnecessary hospi-tal visits through an improved system of coordinated care —where all doctors and other health care professionals who treat you are connected, collaborate and communicate with each other is a foundation of accountable care

organizations. The primary goals of these organizations, said Dr. Tricia Nguyen, M.D., M.B.A., the chief medical officer for Banner Health Network, include improv-ing the health of all Pioneer ACO beneficiaries, delivering a bet-ter care experience; and making health care more affordable.

Watching out for youThe most important things for you to know about accountable care organizations is that your access to care won’t change, and there are no additional costs to you. You can still see your doctor as often as you need to. But your interactions with your doctor will be improved because you’ll have a team of health care professionals — including nurses and social workers and case manag-ers when appropriate — ready to answer your questions and attend


Q. What is a Pioneer Accountable Care Organization? A. An accountable care organiza-tion, part of the Affordable Care Act, is a recognized legal entity made up of providers of health care services who work together to coordinate care for Medicare fee-for-service beneficiaries. These organizations enter into an agreement with the federal Centers for Medicare & Med-icaid Services (CMS) to be account-able for the quality, cost and overall care of traditional fee-for-service Medicare beneficiaries.

Q. What is the Pioneer Accountable Care Organization initiative? A. The Pioneer model is an initiative launched by

the Centers for Medicare & Medicaid Services (CMS)

Innovation Center that is designed to test to what degree experienced health care organizations can im-prove health outcomes for Medicare beneficiaries and achieve cost savings across the organization. The “Pioneer” phase of accountable care organizations will last up to five years.

Q. How will patients be affected by the Pioneer model? A. Their access to their doctors will not change at all. Pioneer organizations are designed to provide Medicare beneficiaries with higher-quality, more seamless health care at no additional cost.

AnswersQuestions

For more information about accountable care organizations,

please visit www.cms.gov/ACO.

to your needs in a timely manner. “In the past,” Dr. Nguyen said, “your doctor functioned more as ‘the captain of the ship,’ managing your health care almost single-handedly. Now, through Banner Pioneer re-sources, your doctor will be leading a team of professionals who will care for you even more efficiently.” Your access to your doctor will not be limited or restricted in any way, she emphasized.

Through your experiences, you will be helping the medical community better understand how to keep you and your peers well. Your doctor will provide tools, resources and information to maintain your health and avoid medical problems. For example, if you fell in your home and broke your hip, you might be eligible for a case manager to visit you and assess any unseen dangers there that may have contributed to your fall. Or after a hospital stay, a case manager may check on you to be sure you understand how to take new medications. Other benefi-ciaries who have complex medi-cal issues may already have been assigned a case manager.

Case managers often are experienced nurses, and they are committed to helping Medicare beneficiaries prevent future ill-ness or injury. “This is an awe-some opportunity for nurses to help people stay well and main-tain their health rather than trying to fix it after it’s broken,” said Jaqueline Chesser, r.N., a Banner Pioneer case manager. “After all, staying well is the most affordable

health care plan for individuals and for the health care system. We want consumers who are part of Banner Pioneer group to become our partners in their care. Their input into the care they receive is very important.”

“Consumers continue to have access to specialty care, but at the same time their primary care doc-tors will focus on preventing illness and injury and maintaining well-ness,” said Herb Schultz, regional director for the U.S. Department of Health and Human Services, region IX, based in San Francisco. Medicare consumers assigned to the Banner Pioneer group are for-tunate, Schultz added, to be part of such a high-quality health care organization.

“Medicare beneficiaries are being cared for in an inte-grated, coordinated system by an organization — Banner Health Network — that has done an outstanding job for years of providing the highest quality care to people in Arizona.”

“This new approach is definite-ly shifting away from a ‘sickness’ model of care and toward identi-fying opportunities to help those with Medicare optimize their health status,” Dr. Nguyen said, adding that Medicare consum-ers will be an integral part of the health care team. Consumers who actively participate in their own health care are the medical team’s most valuable players, she said. Medicare beneficiaries in the Banner Pioneer Accountable Care Organization “will better under-stand all their health care options, and can then take advantage of all the offerings,” she said.


your liFe / Smart & Healthy

By Paula Hubbs Cohen

It doesn’t matter where you live in the Valley, there are myriad ways to stay fit and healthy.

Hiking and bikingThe Valley boasts a plethora of places to get your legs moving at a pace that ranges from leisurely to brisk to a mega-cardio workout.

West-sideFolks in the West Valley should check out the miles of trails that meander through Peoria, glendale and other west-side cities. A small sampling includes the 1,185-acre Thunderbird Conservation Park, the New river Trail system and the Skunk Creek Trail, which connects the New river Trail with the Arizona Canal Diversion Channel. The ACDC continues several miles east and southeast on into Scottsdale.

Staying fit and active

East-sideeast Valley residents are close to Pinnacle Peak Park in Scottsdale, home to an abundance of desert landscape and wildlife. The Sierra Club rates this hike as “moderate” with an elevation gain of approxi-mately 1,300 feet with magnifi-cent views all around. Also in the east Valley, Scottsdale’s McDowell

It ’s easY as proverbIal pIe — wIth none of the calorIes!

Thunderbird Conservation Park: glendaleaz.com/ParksandRecreation/ThunderbirdPark.cfm623-930-2820

New River Trail System, Skunk Creek Trail: peoriaaz.gov/NewSecondary.aspx?id=51553623-773-7120

Pinnacle Peak Parkscottsdaleaz.gov/parks/pinnacle/480-312-0990McDowell Sonoran Preserve:

scottsdaleaz.gov/preserve480-312-7013

Phoenix Mountain Preserve: phoenix.gov/parks/trails/index.html602-262-6862Piestewa Peakphoenix.gov/parks/trails/locations/piestewapeak/hikingmap/index.html602-262-6862

Camelback Mountainphoenix.gov/parks/trails/locations/camelback/index.html602-495-5458

South Mountain Park/Preservephoenix.gov/parks/trails/locations/south/index.html602-262-7393

Maricopa County Parks and Recreation Departmentmaricopa.gov/parks/602-506-2930

Lake Pleasant Regional Parkmaricopa.gov/parks/lake_pleasant/928-501-1710

Saguaro Lakefs.usda.gov/recarea/tonto/recreation/wateractivities/recarea?recid=35547&actid=78480-610-3300

Canyon Lakefs.usda.gov/recarea/tonto/recreation/wateractivities/recarea?recid=35545&actid=78480-610-3300

Arizona Game and Fish Dept.azgfd.gov/h_f/urban_fishing.shtml623-236-7263

Sonoran Preserve wows with lush cacti forests and trails.

Indoor and outdoor recreationIf structured fitness programs are what float your boat, pretty much every community has a city-spon-sored recreation center chock-full of low-cost classes, fitness equip-ment, tracks and treadmills. Many offer classes in yoga, tai chi or Zumba, a Latin-infused exercise program — making getting and staying fit easy and comfortable no matter your age. For details, visit your city’s website and click on Parks and recreation.

In the mood for alfresco water sports? Head out to Lake Pleasant in Peoria, or to Saguaro Lake or Canyon Lake, both of which are part of the Mesa ranger District division of the Tonto National Forest. Fun-do can-do’s include water-skiing, fishing and relaxing.

MOrE infO:


By Gremlyn Bradley-Waddell

When it comes to healthy living, we all could use a little help,

right? Who can remember how many calories are in a Caesar salad or what’s the best way to deal with a nicotine craving?

Thanks to today’s mobile ap-plications (apps), you can have that kind of information and so much more, ready and waiting on your smart phone. Although the number of apps is overwhelming, we’ve zeroed in on a few we think are pretty fun and may just assist you in keeping healthy:

MyFitnessPal (Android, Blackberry , iPad, iPhone

and Windows Phone 7)

Consider this calorie counting made simple. You determine your target weight and then record what you eat as well as which exercises or activities – including exertion levels – you do each day. The app takes care of the rest. What’s more, an in-app social network offers free cheerleading, and some versions have a bar-code scanner so you can find out what’s in the packaged product that’s calling your name from the grocery store shelf. Free!

MyPlate Calorie Tracker (Blackberry, iPad, iPhone, iPod Touch

and Windows)

Also a calorie counter, this app is considered a “companion tool” to MyPlate online, which runs $2.99 at the iPhone App Store. Depending upon the version, users can record meals and workouts, search for a vast number of foods and restaurant items and receive daily progress reports and graphs.

GlucoseBuddy (iPad , iPhone and iPod touch)

A big help for diabetics, this app allows you to log and check your blood sugar and take notes so you can maintain a record and man-age your health better, even while on the go. reminders keep you on track throughout the day, too. Free!

Smart & Healthy / your tiMe

It ’s easY as proverbIal pIe — wIth none of the calorIes!

The lowdown on great downloadsHave you visited Banner Health’s website lately? It’s a one-stop shop for lots of great online resources that’ll get you up to speed on all kinds of health top-ics and maybe even teach you a thing or two about yourself! Here a few links to check out:

Think your heart is as old as you are? Discover your true

“heart age” and find out ways to make your heart even healthier – no matter your age! – with Banner Health’s free Heart Health Assessment: www.bannerhealth.com/Locations/Arizona/Banner+Heart+Hospital/Support+and+Events/ Screenings/Heart+Health+ Assessment.htm

Interested in learning more about diabetes? Want to

know how to choose an effective sunscreen? Answers to those questions and so much more can be found at Banner’s Health Library: www.BannerHealth.com/HealthLibrary.

Have questions about your risk for breast

cancer, coronary artery disease or stress? While it’s always recommended that you speak with your health care profes-sional to receive a complete evaluation of all your risks, Banner’s online, interactive risk assessments address a variety of conditions and can give you some idea of your potential risk. Find them at: www.BannerHealth network.com/Smart andHealthyHealthTools

Healthy ‘app’etites!for health Info on the go, check out these MobIle apps


way

Passion takes a variety of forms — so start pursuing yours today!

By Jake Poinier

Live your

Connie Scott, executive director of PORA, a Sun City West community association that runs a Lifelong Learning program.

Em

ily P

irain

o


Learn, baby, learnFor some, continuing education is a matter of necessity — such as the 8.4 million people between 44 and 75 who are in “encore careers” to shore up their finances as they near or enter retirement. For oth-ers, learning in retirement offers the benefit of peer interaction, pleasure, and personal fulfillment.

For Connie Scott, executive director of POrA, a Sun City West community association that runs a Lifelong Learning program, taking a four-week writing class was a little of both. “The class motivated me to actively stretch my mind,” she says. “What was most interesting was how it was an interactive experience, in ways you could not learn on your own

or from reading a book about writing. We worked in groups, and it was amazing how four different groups could look at the same pic-ture and come up with completely different ideas for writing a story.”

Although Sun City West is a se-nior community for those 55 and older, the classes held there are often demographically diverse, drawing younger people look-

ing to improve their employment opportunities as well as people from other communities. POrA will offer about 70 classes for the fall semester, focused on how-to subjects such as using social me-dia, digital cameras and comput-ers, as well as travel. Immigration, identity theft and senior exploita-tion are a few of our free classes offered. One of the most popular recent classes was hosted by APS with a presentation for saving on energy bills — with a free tree presented to each enrollee. “You couldn’t even get into the parking lot!” Scott says.

“When you get to the age that no one is forcing you to take classes, what’s the inspiration?” Scott says. “Well, you are never

3% Americans between the

ages of 50 to 70 participating in continuing education, according to the National Center for Education Statistics.

way

COMMON SeNSe TeLLS US THAT STAYINg ACTIVe AND SOCIAL IS THe rIgHT THINg TO DO — WHeTHer We’re YOUNg, Or JUST YOUNg AT HeArT. But there’s a wealth of statistics to back up that inkling feeling that getting yourself in motion can help you stay in motion.

For example, three exercise bouts a week can enhance your ability to walk and perform other daily tasks, avoid major chronic diseases, and enjoy an overall good quality of life, according to a series of studies published by the Archives of Internal Medicine. Activity benefits aren’t confined to exercise, either: A recent study by the Corporation of National and Community Service, “The Health Benefits of Volunteering,” found that volunteers had lower mortality rates, reported lower rates of depression, and enjoyed a greater sense of self-worth and trust — in addition to other physical and mental health benefits. And don’t forget to exercise your mind: A New England Journal of Medicine study found that a brain workout activity once a week reduced the risk of dementia by 7 percent—and as much as 63 percent for more frequent participants.

So, ready to get moving? Let’s go!

Live your


too old to learn, but it’s always a personal reason at heart. Some of our students take travel classes because they’re incapacitated, but still want to experience other countries. Others want to add a language that they didn’t learn in school. And some of the retirees seem to want to do it all, and take three or four classes at a time. There is something for everyone.”

Make time for training“I really wasn’t a competitive athlete until I was in my 40s,” says Tom Stillwell, an attorney and chairman of the board of the Arizona Senior Olympics. “I was a Saturday-Sunday cyclist, when someone at my gym got me to

train for the rocky Point Triath-lon, and I haven’t looked back.” Now 53, he’s competed not only in the rocky Point event, but in

the generations Triathlon (hosted by the Senior Olympics) and in Malibu, Calif., as well.

Stillwell makes a point of noting that the Arizona Senior Olympics aren’t just for the elite, and that they offer numerous clinics for newbies to learn a new sport and competitions to test their skills. “We really emphasize the beginners, and making the environment friendly to all skill levels,” he says.

Although he enjoys compet-ing, Stillwell views athletic activi-ties as part of a bigger picture. “I posted a quote on our Facebook page recently that says, ‘If you don’t take time for fitness now, you’ll be taking time for illness

SCHOOL’S in POrA Adult Learning in Sun City West offers more than 65 courses for the fall semester, which begins Oct. 22, 2012.

www.PORAAdultLearning.org or 623-584-4288

road Scholar offers 6,500 educational travel tours in all 50 states and 150 countries, from cultural tours and study cruises to walking,

biking and more. www.RoadScholar.org or 800-454-5768

riSE Learning for Life is hosted by Rio Salado College’s Lifelong Learning Center in Surprise, Arizona, one of more than

200 Institutes for Learning in Retirement in the nation. www.RioSalado.edu/programs/rise or 480-377-4250

Maricopa Community Colleges offer a wide array of formal and continuing education classes at 10 community colleges and two

skill centers around the Valley. www.Maricopa.edu

#3 “Fitness programs for older adults” ranking in

CNN’s Top 10 worldwide fitness trends for 2012.

Triathalete Tom Stillwell’s training somtimes includes very steep climbs on South Mountain near his home in Ahwatukee.

Go for the goldInterested in learning a new sport or testing your mettle in the 2013 Arizona Senior Olympics? Get the details at www.SeniorGames.org

been as the chairman of the coffee cart program. each weekday, at 5 a.m., Strasser and a few other volunteers gather before hitting each floor of the hospital at 6 a.m. to serve coffee, tea, juice, hot chocolate, cookies and muffins for the patients who are allowed to eat or drink.

“They think we’re the great-est thing,” says Strasser, a former grade school teacher. “Otherwise, they are waiting for the dietary people start serving breakfast at


8.1 billion — Hours volunteered by 62.8 million adults for local and national organizations in 2010 — with services valued at almost $173 billion.later,’” he says. “It doesn’t matter

if you’re working or retired, you have the time to swing into a gym and take advantage of something like a Silver Sneakers program. The social aspect is key. I know for myself, after joining group fitness program at a gym, that I want to show up because the regulars will know if I’m not there.”

A recent knee surgery has tem-porarily kept Stillwell away from triathlons, but it hasn’t stopped him cold. “I’m looking forward to the Tour de Tucson in November,” he says. “It’s near my birthday, and 111 miles around the city is a good way to measure where I am compared to last year.”

Giving backWhen eleanore Strasser says she’s “loved every minute” of volunteering at Banner Boswell, it’s really saying something — because her nearly 33 years and more than 30,000 hours of volun-teer service puts her well over the 100-mil-lion-minute mark.

During the course of time, Strasser has served in numerous volunteer roles, but for the past eight years, her most popular pursuit has

8 or 8:30. If you’re an early riser, it makes a big difference.” Although the volunteers don’t wake patients, many of them request that the nurses let them know before the “cookie cart” arrives.

The 5 o’clock schedule isn’t right for everyone, but Strasser has a dedicated group of 15 or 16 volunteers who gladly beat the sun up — including some former patients who enjoyed the service so much they wanted to par-ticipate. “When I talk about the

program at orientation, I tell them the truth, which is that you need to be an early bird,” she says. “But if you like to be with people, and to be called ‘sweet-heart’ and ‘darling,’ it starts your day off beautifully. It makes you healthier, you have a better attitude, and you know what’s going on in the world. You keep on top of things. What’s there not to like?”

Get the volunteer spiritYou can give back in a variety of ways by volunteering at a Banner Health hospital. To find out more, visit www.BannerHealth.com


your HeAltH / Ask the Expert

Updating your immunizationsQ:

as an aDult, what vaccInes Do I neeD to staY healthY?

how often Do theY neeD to be upDateD?

A: Often we think of vac-cines as something that only children

need. However, there are many that need to be updated in adult-hood, are intended to be given annually, or that are best received once you reach maturity.

For example, see your primary care physician or a community provider to get a flu shot once a year. It is quick, easy, inexpen-sive, mostly painless and it could even save your life! Thousands of people die from influenza in the U.S. every year.

If you have babies and young children in your life, it is very im-portant that you seek out a TDAP (tetanus diphtheria and pertus-sis) vaccine. It protects against whooping cough (also known as pertussis) which is spreading rapidly in many states includ-ing Arizona. This is a dangerous

condition that can be fatal in the very young. These little ones, who are at greatest risk, cannot safely begin their series of vaccines until about 2 months of age. Their best possible protection is achieved when parents, grandparents and other caregivers are vaccinated.

Shingles and pneumonia vaccines are also important for certain people, especially those who are 65 years of age or older, and those who have a suppressed immune system as a result of diabetes, asthma or another condition.

Learn more about adult vaccines that might be right for you

Talk to a healthcare provider or take an interactive quiz from the Centers for Disease Control at http://www2.cdc.gov/nip/ adultimmsched.

Answer provided by Christopher Stalberg, M.D., geriatrics, Arizona Integrated Physicians.


“Vitamin D has a number of effects across different organs and systems within the body.”— Trent Smith, M.D., Banner Health Clinic, Phoenix


With its striking ability to help strengthen bones, teeth and the immune system – not to mention the recent exciting news

that it might be linked to cancer treatment and prevention – Vitamin D is the mega-watt star of the nutrient world.

“It’s like the Brad Pitt of vitamins,” quips Trent Smith, M.D.

All joking aside, the Banner Health Clinic rheuma-tologist is serious about making folks aware of the important role Vitamin D plays in overall health. In-terestingly, it’s the only vitamin that the body makes itself. All it takes, Smith says, is some sunlight on the skin to activate the cholesterol in the kidneys and turn it into a form of Vitamin D that the body can use. That’s why it’s nicknamed “the sunshine vitamin.”

And when you don’t get enough of it, he says, a number of problems can arise: weakened muscles, weakened bones, osteoporosis, and an increased risk of fractures and falls, to name just a few. A deficiency can also make one more susceptible to other health concerns such as diabetes and multiple sclerosis.

“Vitamin D has a number of effects across different organs and systems within the body,” Smith says, noting that, in general, men over age 70 and post-menopausal women need 800 IUs (international units) of Vitamin D each day, while men 69 and younger and pre-menopausal women need about 600 IUs.

People with kidney dysfunction, dietary restric-tions or otherwise modified diets, gastrointestinal concerns or poor absorption may have difficulty getting enough Vitamin D naturally through their diets and should consult a physician.

“Talk with your doctor about possibly getting a reasonable vitamin supplement,” Smith says.

Smart & Healthy / your HeAltH

Shine on, Vitamin D!the ‘sunshIne vItaMIn’ can plaY an IMportant role In Your DaIlY health

Natural ways to get your Vitamin D fixSo, what’s the best way to get more Vitamin D into your life? Smith says there are several options, but one in particular has become rather controversial.

“There’s a big debate right now,” he says. “Some groups say a little sun is safe, and some say no sun exposure is safe.”

He’s referring to, of course, the fact that one way to get a daily dose of Vitamin D is to bask in the sun, without sunblock, for about 15 minutes. While it’s surely the most natural approach to synthesize the vitamin, well-documented research on skin care and skin cancer has made it apparent that it may not be a prudent approach. Still, some insist that it’s a fine way to obtain Vitamin D; Smith is not one of them.

He says that with all the fortified dairy products available, as well as access to eggs and fatty fish such as tuna and salmon, there is no need to take a chance of skin damage or skin cancer.

“My belief is that here in Arizona, you’re better off getting Vitamin D through your diet,” he says.


your liFe / Smart & Healthy


Want to show your heart some love? Small changes can help keep

it beating strong and may be easi-er than you think – even as simple as swapping a bowl of ice cream for a bowl of cherries at dessert.

That’s one tip offered by Chris-topher Bonati, M.D., of the new Banner Health Center –Verrado in Buckeye. Adding fruits (and vegetables, of course) to your diet is always smart, he says, and it’s even better when the foods are seasonal and organic. He also recommends drinking a glass of water before each meal to avoid overeating, and advises drinking water throughout the day.

“Drink as much water as pos-sible,” he says, “because dehydra-tion can set in and sometimes when you’re feeling hungry, you’re actually just thirsty.”

Healthy heart, peace of mind

Bonati’s other suggestions for keeping a ticker in tip-top shape may be more challenging, but are definitely doable. They include:

Lose weight: Obesity is, after all, a risk factor for heart disease and excess weight affects the entire body. “every pound of weight is three extra pounds of force on your joints,” he says, and that can lead

sIMple changes In lIfestYle can keep You puMpIng!

1 cup frozen or fresh diced onion

2 tsp. minced garlic 2 8-oz. cans no-salt-

added tomato sauce 1 15-oz. can Italian

recipe tomatoes 2 cups frozen mixed

vegetables 1 tsp. dried basil

to arthritis problems and hip and knee pain, among other things.

Get moving: Bonati says many folks “watch too much TV and aren’t active enough.” Since a sed-entary lifestyle typically leads to an unhealthy weight, he suggests a full-body weight routine once a week and aerobic exercise two to three times a week. Those with COPD or congestive heart failure should, of course, consult with their physician first.

Eat/drink smart: Bonati says heart-healthy moves include cutting back on fried and starchy foods, limiting alcohol to one drink per day and practicing por-tion control. But, he’s not entirely unrealistic. “You can have a ‘cheat day’ one day a week,” he says.

And here’s another hint: go to bannerhealth.com and take the free online heart assessment to discover your true “heart age!”

nutritional analysis per serving: Calories: 150 Calories from Fat: 0 Saturated Fat: 0g Total Fat: 0g Cholesterol: 0mg Sodium: 300mg Total Carbohydrate: 30g Dietary Fiber: 9g Protein: 6g Exchanges: 4 vegetables, ½ bread Source: Food for Health

Spray a medium sized soup pan or large nonstick skillet with cooking spray and place over medium-high heat. Add onion and saute briefly. Add garlic and saute until both are golden brown. Add tomato sauce and tomatoes and chop tomatoes coarsely with a spatula. Add vegetables. Season with basil. Heat until vegetables are cooked. This soup can also be made in the microwave. Serve with whole grain bread. Makes 4 servings. Serving size: 1½ cups.

7-Minute Vegetable Soup


sIMple changes In lIfestYle can keep You puMpIng!

CROSSWORD / puzzling?

puzzle AnSweRS Online At:www.bannerHealth network.com/SmartandHealthycrossword

by Frank A. Longo

Support and informationfree Heart-Healthy Eating ClassFirst and third Tuesdays of each month, 11 a.m.–noonBanner Heart Hospital6750 E. Baywood Ave., Mesa480-854-5401

Parkinson’s Support GroupBanner Sun Health Research InstituteSecond Monday of each month, 10–11:30 a.m.10515 W. Santa Fe Dr., Sun CityBuilding B, Morin Auditorium623-832-6500

Stroke Support GroupNov. 1, Dec. 6, 5:30–6:30 p.m. Banner Good Samaritan Medical Center1111 E. McDowell Rd., Phoenix602-839-3667

GPS (Giving People Strategies for Memory Lecture), Offered by Banner Alzheimer’s InstituteLearning to manage and prevent challenging behaviors in dementiaOct. 12, 10:30 a.m.–noonMusical Instrument Museum4725 E. Mayo Blvd., PhoenixRegistration: 602-230-2273 (CARE)

COMPASS for Caregivers(Caregivers Of Memory-impaired Persons Acquiring Successful Strategies)Oct. 17, Nov. 15, Dec. 20, 10–11:30 a.m.Banner Alzheimer’s Institute901 E. Willetta St., Phoenix

Registration: 602-839-6850; [email protected]

What is Heart failure?Oct. 17, 5:30–7 p.m.Banner Thunderbird Medical Center5555 W. Thunderbird Rd., GlendaleRegister: 602-230-2273 (CARE)

Esophageal Cancer Support GroupOct. 18, Nov. 15, Dec. 20, 6–7:30 p.m.Banner Good SamaritanMedical Center1111 E. McDowell Rd., Phoenix602-839-4970; 602-527-3776esophagealcancersupportphoenix.com

COMPASS for Caregivers(Caregivers Of Memory-impaired Persons Acquiring Successful Strategies)Oct. 29, Nov. 29, Dec. 3, 4–5:30 p.m.Banner Alzheimer’s Institute901 E. Willetta St., PhoenixRegistration: 602-839-6850; [email protected]

Celebrating You! Cancer Survivorship DayNov. 38 a.m.–5 p.m.Banner MD Anderson Cancer Center2496 E. Banner Gateway Dr., Gilbert

Current cancer patients, cancer survivors and caregivers are invited to a day of celebration! Explore the many facets of cancer survivorship. The day will end with a special celebration. RSVP: bannermdanderson.com or 602-230-2273 (CARE)

GPS (Giving People Strategies for Memory Lecture), Offered by Banner Alzheimer’s InstituteCreating meaning and having fun for people with dementiaNov. 9, 10:30 a.m.–noonAZ Museum of Natural History53 N. MacDonald, MesaRegistration: 602-230-2273 (CARE)

Women & Heart DiseaseNov. 14, 5:30–7 p.m.Banner Thunderbird Medical Center5555 W. Thunderbird Rd., GlendaleRegister: 602-230-2273 (CARE)

Heart-wise Community resourcesDec. 12, 5:30–7 p.m.Banner Thunderbird Medical Center5555 W. Thunderbird Rd., GlendaleRegister: 602-230-2273 (CARE)

GPS (Giving People Strategies for Memory Lecture) Offered by Banner Alzheimer’s InstituteAvoiding arguments and improving communication strategies in dementiaDec. 14, 10:30 a.m.–noonRio Vista Recreation Center8866 W. Thunderbird Rd., PeoriaRegistration: 602-230-2273 (CARE)

your liFe / Healthy Living Events

PRESORT STDU.S. POSTAGE

PAIDLONG BEACH, CAPERMIT NO.1677

banner smart & healthy fall 2012

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