HEART Matters “It’s great to be alive – and to help others!”

March – April 2013 Volume 19, Number 4

The Mended Hearts, Inc. – Twin Tier Chapter 262 Johnson City, NY – Chartered November 1994

Six Strategies for a Healthier Mindset

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Special Interest Articles

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Individual Highlights

Inside Story 2

Inside Story 3

Inside Story 4

Inside Story 5

Inside Story 6

Inside Story 7

Last Story 8

In This Issue Six Strategies for a Healthier Mindset Pg. 1

Contact Information Pg. 2

Calendar and Announcements Pg. 3

President’s Letter Pg. 4

Visiting Statistics Pg. 4

Meeting Summary Jan. 2013 Pg. 5

Good for Your Health – Sweet Potatoes Pg. 5

OFFICERS President – Mary Lou Winheld Vice President – Mike McNeal Treasurer – Jerry DeMorat Secretary – Dorothy DeMorat Newsletter Content Monica Chiao – Editor

(607) 862-6087 Lchiao@binghamton.edu

Address Changes Paul Houle

(607) 754-1505

~~~~~~~~~~~~~~~~~~~~~ Thank you UHS for printing and mailing this newsletter.

Hypertension, high cholesterol, diabetes, excess weight, smoking, and lack of exercise are all modifiable risk factors for heart disease. In order to create lasting change in any or all of these areas by way of therapeutic lifestyle changes, we need to first organize our brain. In their book Organize Your Mind, Organize Your Life, Margaret Moore, CEO of Wellcoaches, and her co-author Paul Hammerness, MD, assistant professor of psychiatry at Harvard Medical School, outline six tips for getting our brain ready and best able to navigate us toward a healthier lifestyle. Creating lasting lasting change that will benefit our health undeniably reduces the risk for further heart complications and improves our quality of life. In order to succeed in meeting our health goals, a clearer mind is vital. The good news is that we are in control. We are in the driver’s seat. We choose what we want to work on, how we want to work on it, when we want to work on it, and where we want to work on it. These strategies are offered to you with the hope that you will focus your attention on all the tips collectively and connect the dots to a healthier you. 1. Tame the Frenzy Negative thoughts, anxiety, sadness, and anger towards yourself impair brain function and cloud your thinking. These feelings decrease your creativity and inhibit your ability to solve problems. Simply quieting negative self-talk clears your mind and gets your brain ready to learn and your body ready for change, says Moore. 2. Sustain Attention Maintaining your focus allows you to stay connected to your intention. Whether you’re eating, exercising, or trying to quit smoking, your ability to be mindful and focused on seeing your goal to completion without allowing outside factors to interfere is invaluable in promoting lasting change. Here are some real world examples to help you apply this concept in your daily life:

When you are watching TV, don’t get distracted by a nighttime snack; instead, fully immerse yourself in the show.

If you’re shopping for groceries, don’t let the snack aisle cause you to stray from your list.

If you made it to exercise class, don’t let your mind wander or become distracted and cause you to not be fully engaged in your exercise session and therefore not get the most out of your exercise time.

continued on page 6

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Mended Hearts Chapter 262 & UHS ContactsAll phone #s are in area code 607

Editor’s Corner

Did you know that March is National Nutrition Month? This issue will help put you on the road to healthy eating with the recommended reading suggestion on page 4 and a feature on yummy and good-for-you sweet potatoes on page 5. Of course, eating right should not be limited to a single month but is a lifelong activity. Sherry O’Connell’s article Six Strategies for a Healthier Mindset will help you make healthy eating a habit. Thank you Sherry! The latest issue of Heart Matters is viewable online at http://issuu.com/mendedhearts262/docs/heartmattersmar-apr2013. Happy reading! The deadline for items to be included in the May – June 2013 issue is April 26, 2013. -Monica Chiao, Editor

UHS Volunteer Services Coordinator Tricia Alamo ………………….…....763-6149 Officers President: Mary Lou Winheld…..…785-1017 Vice-President & Program Coordinator: Mike McNeal…………………..…648-6490 Treasurer: Jerry DeMorat…..….…...785-3019 Secretary: Dorothy DeMorat….…....785-3019 Appointed Positions Address List Maintenance & Mailing Labels: Paul Houle…………...……...…..754-1505 Certificates: Dan Terpak………………….…..797-7895 Ray Welch……………………....754-3366 Historian: Shirley Burright…………….…...754-6299 Newsletter Editor: Monica Chiao…………………...862-6087 Path Pak Coordinator/Materials Ordering: Shirley Burright………………....754-6299 Patient Visiting Chairman: Ray Welch………………………754-3366 Publicity: UHS Statistician: Shirley Burright…………….…..754-6299 Telephone Follow-up: Hal Fischbeck…………………...748-9348 Volunteer Trainer & Re-accreditation Leader: Ray Welch………………………754-3366

Patient Visitor Staff Location Phone Procedure Bainbridge Mary Lou Benedict…967-8320 By-pass Chenango Mike McNeal ………648-6490 By-pass Endicott Dorothy DeMorat…..759-3234 Aortic valve Endwell Hal Fischbeck……....748-9348 Aortic valve Ron Greenblott……..754-2267 By-pass Marge Guley..………785-9309 By-pass Ron Kavulich……….785-3133 By-pass Ray Welch…………..754-3366 By-pass Mark Winheld………785-1017 By-pass Johnson City Dan Terpak………….797-7895 By-pass Kirkwood Kathy Breward………217-8069 Aortic valve Vestal Rosemary Mott………797-1479 By-pass Regional Contact Persons Newark Valley Lois Overacker………642-3304

We would like to visit with you and offer our support and encouragement. Feel free to contact any of the people listed under “Patient Visitor Staff” to get answers to your questions (medical questions need to be referred to your medical doctor), voice your concerns, or just chat. Give us a call!

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About Mended Hearts Chapter 262 – Twin Tier Chapter 262 Mended Hearts is a national organization of over 250 chapters with more than 17,000 members. Our purpose is to offer help, support, and encouragement to heart disease patients and their families.

Our local Mended Hearts chapter was formed in October 1994. We have nearly 120 members including a volunteer staff of about 15. These volunteers visit hospitalized patients and staff the waiting areas of the Coronary Care Unit. Our Mended Hearts volunteers who call on you have heart disease and are trained to help you who have a heart problem. We offer encouragement and support to patients experiencing various heart problems and procedures (open heart surgery, angioplasty, stents, etc.) and their families.

We meet most months from September to May on the fourth Monday at Wilson Medical Center, Picciano Building (4th Floor, Rooms 5B & 5C). Our programs provide health information and social and entertainment time. Come join us!

The meetings listed below start at 6:30 p.m. on the 4th floor, Picciano Building, UHS Wilson Medical Center, 40 Arch St., Johnson City unless otherwise noted. Mended Hearts meetings are open to all who are interested, not just members.

Monday March 25th – This month’s program is Stroke / Transient Ischemic Attack (TIA) Prevention and Awareness, presented by Prakash Ramanathan, Project Manager, UHS Stroke Center.

Sunday April 28th – 2013 Southern Tier Heart Walk at the Binghamton University Events Center. Registration, food, and activites begin at 10:00 a.m. The walk begins at 12:30 p.m.

Sunday April 21st – Run for Your Heart Coal House 5K at the Coal House end of the Vestal Rail Trail. Race starts at 1:00 p.m. (race day registration 11:30 a.m. – 12:40 p.m.). Mail-in registration form available at http://triplecitiesrunnersclub.org/Docs/Heart-Run-App.pdf. For further information, contact vestalcoalhouse@stny.rr.com or (607) 760-8483.

Sidney Mended Hearts will begin meeting again in April 2013. Meetings will be on the fourth Monday of each month from April through October at 2:00 p.m. at Tri-Town Regional Hospital. Contact Doris Turner ((607) 563-2690) for further information.

Mended Little Hearts of Binghamton – call Amy Root ((607) 725-8433) or e-mail mendedlittleheartsofbinghamton@yahoo.com.

Monday April 22nd – The tentative topic for this month is CyberKnife, an advanced radiotherapy treatment for benign and malignant tumors and lesions.

The Stroke Support Group meets on the fourth Tuesday of each month from 1-3 in the Vestal Public Library. Call Sue Mays ((607) 754-3405) for more information.

T-Time (Congestive Heart Failure Support Group) meets on the second Thursday of every odd month from 6 to 7 p.m. at Lourdes Hospital. For more information, contact Colleen Cameron or Carol Zander at Lourdes Hospital ((607) 798-5493) or visit http://www.lourdes.com/events/support-groups/congestive-heart-failure.

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Recommended Reading

Chapter 262 Visiting Statistics 2012 Dec. Entire Year

Patients…………….………….…17….…..…243 Pre-Op………...…………………..4…….….…56 Post-Op………...………………..10…...….…181 Family…………………………….14………....170 Cath/Angio…………………..…..19…….…...240 Cath/Angio Family………….…....1……..…….61 Follow-up Calls……………..…..21……….…186

According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death for both men and women. Sometimes we think of heart disease as more of a man's disease, but this is not so. Now, more recognition is being given to the significance of heart disease in women.

Women, are you focusing on your heart health? Did you show your support for the fight against heart disease in women by wearing red on National Wear Red for Women Day, February 1st? Do you have a red dress pin? If you would like one of the new red dress pins, contact Kathy Breward at (607) 217-8069.

February was American Heart Month, a good time for all of us, men and women, to review and refocus on ways to improve heart health in ourselves and those around us. I hope everyone enjoyed February's heart

health meeting!

The American Heart Association is holding their annual Southern Tier Heart Walk on Sunday April 28, 2013 at the Binghamton University Events Center. There will also be a 5K run on Sunday, April 21st at the Vestal Coal House at the west end of the Rail Trail. Further details on both of these events are listed in the calendar on page 3. Our Mended Hearts (“MH”) Chapter 262 will work with the UHS team to raise money for the American Heart Association by participating in the Heart Walk. We'd like everyone, members as well as non-members, to help our chapter make a significant contribution to this worthy cause. Paul Houle is our Heart Walk team captain this year. He has envelopes for those wishing to collect donations. Place contributions from yourself, family, friends, and neighbors in the envelope and return it to Paul. Checks can be made out to the American Heart Association. You do not have to “walk the walk” to contribute, but it is fun. MH will have a table at the Events Center - look for us there. We'll try to walk together.

The annual MH convention will be June 5 - 9, 2013 in San Diego, CA. MH officers and board members interested in attending please contact me. We have some money available to help with costs. I need to hear from you by March 15th so we can obtain discount rates.

We have an immediate need for a historian. This involves keeping and storing our records. It is not a difficult job and it would familiarize you with MH.

Blessings to all! Mary Lou Winheld, pres.ch.262

This month’s featured book is Eat to Live by Joel Fuhrman, M.D. (Revised edition, 2011, Little, Brown and Company). Dr. Fuhrman shows readers how eating a diet with a high nutrient to calorie ratio is key to maintaining one’s health as well as controlling excess weight. Includes a step-by-step plan, menus, and recipes.

Blessings to all! -Mary Lou Winheld, President

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Meeting Summary Jan. 2013 – Sleep Apnea

Notable Quote

“A well-spent day brings happy sleep.” -Leonardo da Vinci

Ms. Chamberlin noted that the degree of SA can range from mild (5-15 events per hour) to severe (more than 30 events per hour). She discussed treatments for SA including the CPAP device, or continuous positive airway pressure, which delivers constant air pressure individually tailored to each patient. While the CPAP is helpful in reducing blood pressure, many patients find it uncomfortable. Alternative treatments for moderate SA include changing one’s sleeping position, losing weight, avoiding alcohol and sedatives, using dental devices to reposition the jaws, using nasal valves to create pressure in the nose, and surgery to remove the uvula and tonsils.

Several audience members shared their experiences with SA and had their questions answered. It was a very informative evening for all.

-Monica Chiao

Did You Know?

Laughing can be a great workout for your heart. Whenever you laugh, the blood flow in your heart is increased for up to 45 minutes, which in turn improves you heart health. Source: http://www.2020site.org/fun-facts/Fun-Facts-About-the-Heart.html.

At our meeting on January 21, 2013, Lynn Chamberlin, PA, from the UHS Sleep & Neurodiagnostic Center, gave an informative talk on sleep apnea (“SA”) to a packed audience. SA is a disruption in breathing during sleep that causes a person to awaken multiple times during the night. There are different types of SA, which include obstructive (caused by airway obstruction), central (caused by failure of the brain to signal the need to breathe), and complex (a combination of obstructive and central), with obstructive being the most common. Diagnosis of SA requires a detailed medical history and a sleep study. SA has been linked to high blood pressure, atrial fibrillation, and an increased risk of stroke.

In many people’s minds, the words “healthy” and “tasty” do not go together. There is at least one food that breaks this stereotype – the sweet potato. This delicious root vegetable (not to be confused with the yam, an unrelated but similar looking root that is low in nutrition) is loaded with beta-carotene (a precursor of vitamin A); vitamins B6, C, and E; potassium; folate; iron; and cholesterol-absorbing pectin. A single 5-ounce serving provides 100% of the RDA of vitamin A. And they are not just for Thanksgiving. Try the recipe below from Women’s Health Magazine. -Monica Chiao

Good for Your Health – Sweet Potatoes

2 medium sweet potatoes (1 1/2 pounds), cut into 1” cubes 1 1/2 Tbsp olive oil 1/2 tsp ground cinnamon 1 medium sweet potato, peeled and diced salt ground black pepper

1. Preheat oven to 425° F. Coat a rimmed baking sheet with olive oil spray. 2. Arrange the sweet potatoes in a mound on the prepared baking sheet. Toss with the oil and cinnamon, and season to taste with salt and pepper. Spread the potato cubes out on the baking sheet. 3. Bake, stirring every 10 minutes, for about 30 minutes, or until tender.

Nutritional Facts per serving: 228.7 calories, 5.1 g fat, 0.7 g saturated fat, 0 mg cholesterol

OVEN-ROASTED SWEET POTATOES Serves: 4 Prep: 10 min. Cook: 30 min. Total: 40 min.

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, We ask for health that we may encourage others, We ask for Wisdom Lord that

Author – Herbert Mal

A Mended Hearts prayer We ask your Blessings, Lord, We ask for strength that we may pass it on to others, We ask for faith that we may give hope to others, We ask for health that we may encourage others, We ask for Wisdom Lord that we may use all of your gifts well. Author - Herbert Maedl

Much of the content you put in your newsletter can also be used for your Web site. Microsoft Word offers a simple way to convert your newsletter to a Web publication. So, when you’re finished writing your newsletter, convert it to a Web site and post it.

The subject matter that appears in newsletters is

virtually endless. You can include stories that focus on current technologies or innovations in your field.

You may also want to note business or economic trends, or make predictions for your customers or clients.

If the newsletter is distributed internally, you

3. Apply the Brakes It is vital that your focused brain also be able to stop. Stop and consider your intention when you open the refrigerator or pull into a fast food restaurant. Give yourself the opportunity to put on the brakes when an impulse arises. Slow the decision process so you can weigh the options and regain your focus. It is never too late to get your thinking brain back into the game. Ask yourself, is this the best option right now? 4. Mold Information Our focused brain has the ability to use the information it gains to help guide future actions. This occurs when, for example, you notice that you have a better night’s sleep if you exercised the day before. Remembering how you feel is important. Make note of how you feel after you eat a meal or perform a workout. Journaling your feelings each day may help draw your attention to new connections or discoveries. 5. Shift Sets “Set-shifting is the notion that when you shift your focus, you shift all of it to the next thing,” says Moore. “You don’t pollute the next task with thoughts or worries from the previous.” Be ready to move your full attention completely from one activity to another. So if you decide to exercise, then shift your focus to exercising and give it your full attention. This will allow for a more efficient and productive workout. If you become distracted by the phone and need to answer it, then stop exercising completely. Shift your focus to the phone call and when you’re done, return to the previous activity renewed and fully invested. 6. Connect the Dots Applying all of these tips together or simply working on one at a time moves you toward a healthier you. Remember, you are in the driver’s seat and it is up to you to determine what lasting changes you want to make and the steps you are willing to take to get there. Because we are all unique, with different genetics, experiences, and environments, the formula that works for one person will unlikely work for another. Discovering your unique formula is part of the journey toward making lasting changes that will improve your risk factors for heart disease. -Sherry O’Connell, M.S. Registered Clinical Exercise Physiologist Certified Wellness Coach

Six Strategies (Continued from page 1)

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Member Enrollment

Inside Story Headline

The Mended Hearts, Inc. National Office Phone: 888-HEART99 (432-7899) www.mendedhearts.org

Member Information (please print or type) Name (Mr./Mrs./Ms.)_______________________________________ Chapter ______ OR Member-At-Large Address___________________________________________________ Phone (____) _______________________ City_______________________________________________________ Alt Phone (____) ____________________ State/Zip__________________________________________________ Retired: ( ) Yes ( ) No Email address______________________________________________ Occupation________________________ Preferred Contact: ( ) Phone ( ) Email ( ) Mail

Family member (must reside at same address; please name): (Mr./Mrs./Ms.)_________________________________________________________________ Family member Email address__________________________________________________ May Mended Hearts staff or volunteers contact you regarding local chapter opportunities? ( ) Yes ( ) No Medical Info/Demographics (Optional for Mended Hearts reporting purposes in aggregate only) Name of Heart Patient _____________________________________ Name of Caregiver __________________ Date of Surgery/Procedure _________________________________ Phone (____) ________________________ Type of Surgery/Procedure _________________________________ Alt Phone (____) _____________________ ( ) Angioplasty ( ) Heart Attack ( ) Cath ( ) Check here if also Heart Patient ( ) Atrial Septal Defect ( ) Pacemaker ( )Valve-Surgery ( ) Type of procedure ____________ ( ) Aneurysm ( ) Transplant ( ) Valve Transcath ( ) CABG (Bypass) ( ) Afib arrhythmia ( ) ICD (Defibrillator) ( ) Stent ( ) Other arrhythmia ( ) Other __________ Many chapter newsletters include surgery/procedure anniversaries of members. Please indicate here if you are agreeable to having your name published in this way. ( ) Yes ( ) No Add my email to monthly national email updates? Add my email to monthly national email updates? ( ) Yes ( ) No ____________________________ ( ) Yes ( ) No ____________________________ Patient signature Family member signature Optional Info: Date of Birth ___________________________ Race: ( ) Caucasioan; ( )Black; ( ) Asian; ( ) Am. Indian; ( ) Other Gender: ( ) Male; ( ) Female National Membership Dues: Includes subscripton to Heartbeat magazine and one insignia pin for an individual or two pins for a family membership (must reside in same household). Select type of membership and include chapter dues (unless you wish to become a member-at-large). National dues are tax deductible less $10.00; Chapter and Lifetime dues are 100% tax deductible. You must be a member of the National Organization to be a Chapter Member. Application Dues Individual $22 (National $17 + Chapter $5) ( ) Family $31 (National $24 + Chapter $7) ( ) National Life (Individual) $155 (National $150 + Chapter $5) ( ) National Life (Family) $217 (National $210 + Chapter $7) ( ) Dues Summary: National dues $ ________ I am joining as a non-heart patient: ( ) Physician ( ) RN Chapter dues $ ________ ( ) Health Admin ( ) Other Interested Party ( ) Other_________ TOTAL $ ________ A tax-deductible contribution $_______ to ( ) National OR ( ) Chapter

New chapter members: Please send payment with enrollment form and check made out to Mended Hearts, Inc., Chapter 262, to: Or, if joining as a member-at-large, send to:

The Mended Hearts, Inc. Jerry DeMorat National Office 12 Canterbury Dr. 8150 N. Central Expressway, M2248 Endicott, NY 13760 Dallas, TX 75206

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Purpose of the Mended Hearts, Inc.

We’re on the Web! Read this newsletter online at: http://issuu.com/mendedhearts262/docs/heartmattersmar-apr2013

“It’s great to be alive – and to help others!”

The purpose of this organization is to offer help, support, and encouragement to heart disease patients and their families, and to achieve this objective in the following manner: A. To visit, with physician’s approval, and to offer encouragement to heart disease

patients and their families. B. To distribute information of specific educational value to members of the Mended

Hearts, Inc., and to heart disease patients and their families. C. To establish and maintain a program of assistance to physicians, nurses, medical

professionals, and health care organizations in their work with heart disease patients and their families.

D. To cooperate with other organizations in education and research activities pertaining to heart disease.

E. To establish and to assist established heart disease rehabilitation programs for members and their families.

F. To plan and conduct suitable programs of special educational interest for members and for heart disease patients and their families.

Donations If you are interested in making a donation, please contact our Treasurer (contact info. on page 2).