C A R E YO U C A N H AV E FA I T H I N
J A N UA R Y / F E B R UA R Y / M A R C H 2 0 14
Take a F
REE onli
n e s c re e
to learn
ning
if you ar
e at risk
vascular
fo r
NWRegio disease!
nalHear t
.com
Answering a few simple
questions could save your life
IT won’t replace a visit to your doctor, but our free screening can
give you a good idea of your risk for peripheral arterial disease (PAD),
which is a potentially dangerous—but treatable—disorder.
Just scan the code at the right or visit NWRegionalHeart.com and
Visit NWRegionalHeart.com
to complete your screening. Or you
can simply scan the QR code below
with your mobile device to access
the screening.
take a few minutes to answer the questions. If your answers indicate
you have elevated numbers, we’ll call you to schedule a free vascular
test at Northwest Regional Heart and Vascular!
A little time, a lot of peace of mind and zero cost to you. What more
could you ask for? Take the test today.
Single-site
surgery is here!
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Can’t sleep?
Get free help
5
The best food,
the best fuel
6
Burn calories
by the
minute
YOU may know how many
miles per gallon your car gets. But
do you know how many calories
per minute you’re burning?
You might be surprised at how
many extra calories you can burn by
becoming even a little more active. For
example, replace three hours a week of
television with gardening and you’ll burn
about 900 more calories a week.
When you exercise, the number of calories
you burn depends on the type and length of
your workout as well as your body weight. For
example, someone who weighs 160 pounds
will burn about 12.4 calories per minute
while jogging, while a jogging partner who
weighs 140 pounds will burn 10.8 calories per
minute. This infographic shows more perminute examples for a 160-pound person.
10.3
Swimming
15.1
Running
8.7
1.5
Walking
Sitting
quietly
7.9
Tennis
Source: American Council on Exercise
Rethink your drink
You passed up the cheeseburger and pushed away the pie. But if you’re
watching your waistline, there’s another part of your daily diet that may
require some rethinking. It’s what you’re drinking.
Many popular beverages contain fat and calories that can add up to extra
pounds. Of course, you can’t go wrong with water, which has zero calories,
even if you add a twist of lemon. For a few more calorie-saving switches that
will quench your thirst and satisfy your tastebuds, consider the following:
Old habit
New choice
Calorie savings
Medium latte in the morning
Small nonfat latte
140
20-ounce regular cola with lunch
Bottle of water or diet soda
227
16-ounce bottle of sweetened iced tea
Sparkling water with a twist of lemon
180
12-ounce glass of regular ginger ale with dinner
Seltzer water with 2 ounces of 100 percent fruit juice
94
Source: Centers for Disease Control and Prevention
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FIND OUT IF IT’S RIGHT FOR YOU
Virtually scarless surgery
YOUR BODY is precious
to you—and so is your time. If
you need surgery, you want to
treat both with care. A new type of
pelvic surgery, using just one small
incision, leaves virtually no scar
and will get you back on your feet
quicker than traditional surgery.
Adventist Medical Center is the
first hospital in the Oregon and
southwest Washington region to
perform this type of gynecologic
surgery, known as single-site.
It allows physicians to perform
complex surgeries, including
gallbladder removal, hysterectomy,
treatment for endometriosis, and
removal of ovaries and ovarian
masses, through a single incision.
In addition to the nearly invisible
scar, it offers all the benefits of
minimally invasive surgery: shorter
recovery time, minimal pain, low
JOINT REPLACEMENT
blood loss and a brief hospital stay.
Ranked as the No. 1 gynecologic
surgery program in Oregon,
Surgery with virtually no
scars? It’s possible. Visit
www.AdventistHealthNW.
com/Surgery or call
503-468-5119.
Living Without
Joint Pain
Need a new knee?
CONSIDERING a hip
or knee replacement? Look no
further than Adventist Health’s
Aspire Orthopedic Institute. It’s
among the best in the nation, as
shown by recent certification by
The Joint Commission—the nation’s
leading organization for evaluating
health care quality. Patients treated
with Adventist Medical Center’s
innovative care model have better
outcomes compared to those who
receive hip or knee replacements at
most other hospitals in Oregon.
Certification is rigorous and
voluntary. Surveyors from The Joint
Commission noted the hospital’s
excellent patient outcomes, the
Adventist Medical Center is excited
to deliver the latest advancements in
care to our patients.
wThursday, Feb. 6, 6:30 to 7:30 p.m.
The Cleaners, 403 SW 10th Ave., Downtown
Portland, OR 97205
Presenters: Christopher Estes, DO;
Benjamin Balme, MD; Rishi Gupta, MD
w Thursday, March 13, 6:30 to 7:30 p.m.
Adventist Medical Center
Southeast Portland
Presenter: Christopher Estes, DO
expertise of
highly trained
Do you aspire to do the things you love without worrying
physicians, and
about knee or hip pain? Don’t limit your passions. Nationally
the attention to
renowned orthopedic physicians will discuss both
detail by clinical
nonsurgical and surgical treatment options for chronic
and support staff.
knee and hip pain. It won’t be long before
you’re living well and moving well. Light
The Aspire
refreshments will be served. Call
Orthopedic Institute
503-468-5133.
offers the most advanced
surgical options, including
minimally invasive and roboticLorissa Addabbo, executive director
assisted surgery, in a spa-like
of Orthopedics at Adventist Medical
environment that promotes
Center. “The community has
quick healing.
tangible proof that this is a hospital
“This certification is proof
that provides superior quality of
positive of Aspire Orthopedic
care and overall experience in
Institute’s exemplary standards and
joint replacement.”
practices in joint replacement,” says
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The
Radon
Alert
Fair
Monday, Jan. 27, 11 a.m. to 1 p.m.,
Adventist Medical Center Atrium
There is a killer that is on the loose in
many area homes, and you and your
family may be at risk! Radon gas is the
second leading cause of lung cancer in
the U.S. and the leading cause among
nonsmokers. Unfortunately, the greater
Portland/Vancouver area has many
radon hot spots—possibly including
your home! Learn more about radon
and how you can protect yourself and
your family. Specially priced home
radon screening kits will be available at
Adventist Medical Center’s Rose Petal
Gift Shop in January.*
For more information, please
call 503-256-4000.
➜
*Presented in partnership with the
American Lung Association and the State
Health Department.
Complete Health
Improvement
Program (CHIP)
Information sessions: Tuesday,
Jan. 21, and Thursday, Jan. 30,
6:30 p.m., Adventist Medical Center,
Education Center A
FREE
Sleeping Well Again:
Hexing Insomnia
Thursday, Jan. 23, and Wednesday, March 5,
6:30 to 8 p.m., Adventist Medical Center,
Education Center A
In our fast-paced, stressful world, getting enough quality
sleep can be difficult. In this practical session, sleep
specialists Rocky Garrison, PhD, and Vanessa Peterson,
MD, will discuss the basic biological processes related to
circadian rhythms and sleep homeostasis, as well as the
psychological processes of arousal and associations that
can impact sleep. Participants will receive help in forming
a personal plan so they can sleep well again! The session
is FREE, but reservations are requested.
Please call 503-256-4000.
➜
Vitamin D:
Running Low?
At this time of year, when sunshine is
in short supply, it’s good to have your
vitamin D levels checked. $45
Call 503-261-6611.
➜
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Have you ever wanted to get better
control of your health and challenging
medical conditions? There is hope! The
Complete Health Improvement Program
(CHIP) is a scientifically proven lifestyle
intervention program that can help prevent,
arrest and even reverse many of today’s
common diseases. For more than 50,000
graduates, CHIP has provided the education,
motivation and support that have led to
amazing improvements in health and
overall well-being. CHIP may be able to
help you too!
➜ Our next program
begins on Tuesday,
Feb. 11 (fee required), so
call 503-256-4000,
and sign up to attend
one of our FREE CHIP
information sessions.
Preventing Cervical Cancer
Wednesday, Jan. 22, 6:30 to 7:30 p.m.
Adventist Medical Center, Education Center B
Learn about your options surrounding screening for and
prevention of cervical cancer. From the HPV vaccine to HPV
testing and the Pap smear, we will discuss the commonly
asked questions pertaining to cervical cancer and the recent
changes in screening recommendations. Presented by
Danylle Kappler, MD, OB-GYN.
Visit www.AdventistHealthNW.com and
click “Classes & Events” to learn more
about upcoming events.
Events take place at Adventist Medical Center,
10123 SE Market St., unless otherwise noted.
Managing
tendon
pain
Wednesday, Jan. 15, 6:30 p.m.,
Willamette Pain and Spine Center,
Education Room A
An injured tendon can cause pain in the
joints, but a new form of regenerative
medicine can help. Join us to learn if this
new type of tissue repair could help you
improve function and avoid surgery.
Call 503-256-4000 to register.
➜
Take a free
Diets:
online screening Fad
What Works, and
Just visit NWRegionalHeart.com
What Doesn’t?
to assess your risk for vascular
Thursday, March 20, 11:30 a.m.,
repeated at 12:15 p.m.,
disease. Or you can scan the QR
code below with your mobile
device to access the screening.
Adventist Medical Center, Education Center A
The world of diets can be really confusing.
What works? What doesn’t? Join us as registered
dietitian Robyn Velander, RD, helps us sort out
the key principles for healthy weight loss.
FREE. Limited seating.
FREE
➜
Please call
503-256-4000
for reservations.
Are you Fit, or
FAT?
More
classes
For more classes and
support groups, including
childbirth classes, a smokefree support group and the
AARP Driver Safety class, call
503-256-4000.
Adventist Medical Center is the only
public facility in the greater Portland
area offering what has been long
considered the gold standard measure of
body composition—hydrostatic weighing. Our
experienced fitness staff provides a computerized
report with accurate details about fat and lean
body mass that can serve as a basis for building
better health. Fee: $60 for initial evaluation; follow-up
screenings are discounted.
For your appointment, please
call 503-261-6611.
➜
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Nonprofit Org.
U.S. Postage
PAID
10123 SE Market St.
Portland, OR 97216
Portland, OR
Permit No. 894
HEALTH FOR LIFE is published as a community service for the
friends and patrons of ADVENTIST MEDICAL CENTER, 10123 SE
Market St., Portland, OR 97216, telephone 503-256-4000, website
www.AdventistHealthNW.com
Tom Russell, president and CEO
David Russell, vice president, Business Development
Judy Leach, director of Marketing and Public Relations
Information in HEALTH FOR LIFE comes from a wide range of
medical experts. If you have any concerns or questions about
specific content that may affect your health, please contact your
health care provider. Models may be used in photos and illustrations.
Copyright © 2014 Coffey Communications, Inc.
CUN30039
grains; beans, nuts, lean poultry or fish;
and dairy or milk substitutes. And vary
your choices within each group.
2. Eat sugar and salt sparingly.
The Delicious Fair
of the Heart
Sunday, Feb. 23, 1 to 3 p.m.
Adventist Medical Center
Amphitheater, 10123 SE
Market St., Portland
Features award-winning chef
Kirk Iverson. Sample delicious
foods and learn how to prepare
delectable, heart-healthy recipes.
Call 503-468-5121
to register.
Your
guide
to a better
diet
Consider these five basics of a healthy diet. The tips are as
sound as they are simple.
1. Mix it up. “A varied diet gives you the best odds of getting adequate
amounts of all the vitamins, minerals and other nutrients you need for
good health,” says Joan Salge Blake, RD, MS, an Academy of Nutrition and
Dietetics spokeswoman.
Choose foods from all the major food groups—fruits; vegetables; whole
Sugar adds calories without nutrients, and
sodium in salt can raise blood pressure.
3. Make half of your grains
whole. Eat at least 3 ounces of whole-
grain cereal, bread, crackers, rice or pasta
daily. One ounce is about
a slice of whole-wheat
bread, 1 cup of
breakfast cereal or
½ cup of cooked
brown rice or wholegrain pasta.
4. Focus on fruits and
veggies. Most of us need to
eat the daily equivalent of 2 cups
of fruit and 2½ cups of vegetables. When
adding fruits, concentrate on whole or
cut-up fruits rather than fruit juices. As for
veggies, think colorful. Enjoy dark green
and orange ones—for example, broccoli,
kale and sweet potatoes.
5. Concentrate on
calcium-rich foods.
Aim for 3 cups of
low-fat or fat-free
milk daily—or an
equivalent amount
of other foods like
dark leafy greens,
almond milk, soy yogurt
or other calcium-fortified
foods.
Source: U.S. Department
of Agriculture