Summer 2015
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13 ideas for
60 minutes
of family fun
Women:
Don’t play the
waiting game
Staying cool
when it’s hot
outside
Performing Sacred Work Every Day
Health Extra
Wellness News from the World Over
One of the most terrifying things for aging adults is the
possibility of losing cognitive ability as they grow older.
Conditions like Alzheimer’s disease and other forms of
dementia affect a growing number of seniors. Knowing early
on that you are likely to develop some form of dementia can
help you to plan for your future. Researchers from the Mayo
Clinic have developed a scoring system to identify seniors at a high
risk for memory and thinking problems that could lead to dementia.
The study they used to create this system looked at almost 1,500 adults
between ages 70 and 89 who were given memory and thinking tests every
15 months for an average of almost five years. During the study, 28 percent
of participants developed early problems with memory and thinking. From
the study, researchers identified factors that can help predict risk of developing memory and thinking problems and assigned a scoring system that takes
into account factors like education, history of stroke or diabetes, smoking and
symptoms of depression and anxiety.
According to researchers, this risk scale could be an inexpensive and easy
way for doctors to identify those who should undergo more advanced testing
for memory issues. If you think you may be at risk for dementia, schedule an
appointment with your doctor to discuss the best chance for early detection.
Low-salt grocery selections
popular
Many U.S. shoppers opt for low-salt fare, says a survey
from the Centers for Disease Control and Prevention.
Of the more than 3,700 adults surveyed, 36 to 58 percent
reported buying foods labeled “low sodium” or “reduced
sodium” when grocery shopping.
While the news is good, consumers also report feeling unsure about their
sodium intake: Just under one-fifth of shoppers said they were confused trying to
figure out how much salt is in the foods they eat, according to the report.
Here’s a look at how salt-oriented terms are defined by the U.S. Food and
Drug Administration:
 salt/sodium-free: less than 5 mg of sodium per serving
 very low sodium: 35 mg of sodium or less per serving
 low sodium: 140 mg of sodium or less per serving
 reduced sodium: at least 25 percent less sodium than the original (keep
in mind, however, the original product may be very high in sodium, and thus
the reduced product may also still have a lot of sodium)
 light in sodium or lightly salted: at least 50 percent less sodium than
the original
 no-salt-added or unsalted: no salt is added during processing
2
SUMMER 2015
Why you should pick
up the exercise pace
If you exercise, here’s good news: New
research shows that regular exercise –
even slow walking – helps you lose
weight and take inches off your waistline.
The better news? The results show if you
pick up the pace a bit you may enjoy
even more benefits, such as lower blood
sugar levels.
Researchers selected 300 adults in their
40s and 50s who were abdominally obese
and didn’t exercise. Participants were
assigned to a control group or one of three
exercise groups. The low-intensity group
walked slowly for about a half-hour five
days a week, a second group maintained
the same intensity for hour-long sessions
and the third group was assigned fasterpaced walking. After six months, while
all three exercise groups lost weight and
inches, only the “high-intensity” group
boasted improved blood sugar levels, too.
Experts say just walking briskly is
enough to help lower blood sugar (which
may reduce the risk for diabetes) and
improve cardiovascular fitness, decreasing
the risk of heart disease and stroke. So go
ahead: Take the dog for walk, challenge
yourself to walk around the neighborhood
or head to the local mall for some morning
window-shopping laps!
The Diabetes Management Program at
Baptist Hospitals of Southeast Texas focuses
on behavioral strategies to help people take
control of their diabetes. To learn more,
visit www.bhset.net/diabetes.
Images on any of these pages may be from one or more of these sources: © 2015 iStock, © 2015 Fotolia.
Mayo develops screening for
early memory problems
13 ideas for 60 minutes
of family fun (and fitness!) A
s few as 30 minutes – 60 minutes for your kids – is all it
takes to meet recommended guidelines for daily activity.
(Aim for more if you can!) Keep everyone active as you
spend some quality time together as a family this
summer. Here are some tips:
1 Make the backyard your playground. Throw a
football back and forth, kick a soccer ball around or get
running with a rousing game of tag.
2 Go fly a kite. Find a treeless spot, hang onto the
kite string and let your child run with it until the kite
is airborne.
3 Ride bikes. Cruise around the neighborhood together
as a family.
4 Gear up. Keep inexpensive equipment such as balls,
jump ropes and hula hoops on hand for active fun.
5 Get the dirt out. Car not looking so spotless? Instead
of taking it to the car wash, clean it together as a family.
Or host a dog wash for your street.
6 Pull weeds. Gardening is great exercise for the whole
family. Bonus: Your yard looks great!
7 Head to the pool. Do laps at the YMCA or a community pool to keep cool and fit.
8 Scale the walls. A rock-climbing gym can provide a
full-body workout the whole family will enjoy.
9 Have a ball. Organize community kickball, soccer,
basketball, volleyball or softball games.
10 Get your groove on. Put on some music and have a
dance party. Or clean the house as a family, with tunes
in the background to keep everyone moving.
11 Create a tournament. Set up a relay race,
obstacle course, beanbag toss, etc. Don’t forget prizes!
12 Hit a bull’s-eye. Fill up water balloons and draw
a chalk target ring on the driveway. (Fill a few extra for
a game of water balloon dodgeball afterward.)
13 Be cool. Let’s face it: sometimes it’s just too
hot out there. Head to the mall and
walk in air-conditioned comfort. 
Have a safe summer!
You can count on Baptist Beaumont Hospital’s
Pediatric Emergency Center for any mishap, big or small.
We’re open 24/7. Visit www.bhset.net/KidsER for
more information.
!
w w w. b h s e t . n e t
3
4
SUMMER 2015
Don’t play the
Women:
waiting game
Take action for your heart
G
enerally, people don’t like to wait. And yet, according
to a small study presented at the 2014 Canadian
Cardiovascular Congress, that’s exactly what women
are doing when they begin to experience signs of a heart attack.
The research found that men acted on those signs quicker than
women, while women tended to play a dangerous waiting game
and were more likely than men to wait for severe symptoms to
appear before seeking medical attention.
Wanting to understand why men and women act differently,
the researchers interviewed two different groups of patients
with suspected coronary artery disease shortly before they had
their first angiogram. The first group was asked about their
experiences of chest pain and what led them to seek medical
attention. The second group of patients was grouped by gender
when asked about their decisions to get medical attention.
The researchers identified six characteristic stages in both
men and women in the transition from first experiencing
cardiac symptoms to seeking medical help, which they refer to
as the “symptomatic tipping point.” In chronological order, the
six stages are:
period of uncertainty where the symptoms were thought
A
to be due to some other conditions
Denial
or dismissal of symptoms

Asking
opinion of a friend or family member

Recognition
of severity of symptoms with feelings of defeat

Seeking
medical
attention

Acceptance

Why do women delay? Even though the warning signs of heart disease are virtually
the same for men and women, women are much more likely
to try to wait out their symptoms. One reason women delay
seeking medical attention is that many women consider heart
disease a man’s disease. However, about 400,000 women die
each year from cardiovascular disease, according to the American Heart Association, and it is the No. 1 killer of women.
Another reason that women delay seeking medical attention
is that, generally, they are the caregivers of their families and
don’t feel they have the time to be sick. Some women may wait
until the symptoms worsen or refuse to believe that something
may be wrong until someone tells them how awful they look.
Don’t delay!
Signs you may be having
a heart attack:
 Chest pain or discomfort
 Pain or discomfort in arms or shoulder
 Pain or discomfort in the jaw, neck or back
 Feeling weak, lightheaded or nauseated
 Shortness of breath
If you think you are having a heart attack, do not delay.
Call 911. 
Advanced cardiac care
close to home
Baptist Beaumont Hospital has a long history of clinical
excellence in cardiac care. We are a Certified Chest
Pain Center and a Stroke Certified Hospital. For more
information, please call (409) 212-TAVR (8287)
or visit www.bhset.net/heart.
!
w w w. b h s e t . n e t
5
Fiesta lettuce
wraps and
pepper boats
Add colorful veggies to your plate
with build-your-own lettuce wraps.
Number of servings: 4
Ingredients
6 sweet, mini bell peppers
8 lettuce leaves
1 cup instant brown rice (dry)
1 pound tilapia filets, fresh or frozen (thawed)
2teaspoons Southwest chipotle seasoning
(no sodium)
2 tablespoons canola oil (divided)
¼ teaspoon salt
2 limes (divided)
¼ cup reduced-fat sour cream
Chill, baby,
chill: Staying
cool when
it’s
hot
outside
T
For the salsa fresca:
½ cup yellow corn (frozen or canned, no salt added)
1 medium tomato
1 small onion
1 clove garlic (minced)
1 jalapeño pepper (minced)
¼ teaspoon salt
Directions
1. Slice peppers in half vertically. Arrange lettuce
and 8 pepper halves on a serving platter.
2. Cook brown rice according to package directions.
3. To make salsa fresca, dice remaining pepper
halves, tomato and onion; mix with corn, garlic, jalapeño pepper and ¼ teaspoon salt.
4. Sprinkle both sides of tilapia filets with Southwest chipotle seasoning.
5. Heat 1½ tablespoons canola oil in a large nonstick skillet over medium-high heat. Add fish to pan,
and cook for 3 minutes on each side (cook fish until
it is opaque, 145 ºF). Flake with a fork and place in a
serving dish.
6. When rice is done, stir in remaining ½ tablespoon oil, juice from one lime, and ¼ teaspoon salt.
Cut remaining lime into wedges.
7. To serve, set out pepper-lettuce platter, rice, fish,
salsa fresca, sour cream and lime, and let diners
build their own boats and wraps.
he summer’s heat, while a welcome reprieve from a long
winter, comes with its own set of challenges, especially
if you have heart disease. The rise in temperatures causes
the heart to beat faster and work harder to assist in cooling your
body through sweating. When the body can’t cool itself enough,
strain is put on the heart – a condition known as heat stroke.
While anyone can suffer heat stroke, people with heart
disease and other cardiovascular diseases are at greater risk. Take
these steps to stay safe in the sun:
 Dress in light-colored, lightweight clothing. Don’t
forget to apply sunscreen whenever you’ll be outside.
 Avoid vigorous physical activity. Consider moving
your exercise program to a pool or indoors.
 Stay hydrated. Drink water or sports drinks that contain
electrolytes. Avoid caffeine and alcohol, which can contribute
to dehydration.
 Keep indoors cool. Use air conditioning if you have
it. If not, use fans and keep rooms dark. Consider visiting an
air-conditioned location, like the mall, movie theater or library,
on especially hot days. If you’re not able to leave your home,
your town may provide transportation services or ask a friend
or family member for help. 
Per serving: 350 calories, 12 g total fat, 2.5 g saturated fat,
28 g protein, 34 g carbohydrates, 5 g dietary fiber, 370 mg
sodium.
Recipe courtesy of the U.S. Department of Agriculture,
recipefinder.nal.usda.gov.
6
SUMMER 2015
YOUR GUIDE TO
In-season fruits and veggies are fresh and delicious, plus they pack a powerful punch
for your health! With more farmers markets taking root across the U.S., buying fresh
is easier than ever.
LOCALLY GROWN TRENDS
Nearly
1 in 3
of those
surveyed
said they:
Blackberries
Blueberries
Cantaloupe
Cherries
Honeydew
Peaches
Plums
Raspberries
Strawberries
Watermelon
Shop for freshness
and taste
DID YOU KNOW?
Look at what’s in season for summer!
SUMMER
FRUITS
Spend less
than $10
Go to a farmers
market once a week
Over the last 6 years, the number of farmers
markets in the U.S. has jumped from 4,685 to
8,268 says the USDA. That’s a 76% hike!
SUMMER
VEGGIES
Beets
Bell peppers
Corn
Cucumbers
Green beans
Peas
Radishes
Summer squash
Tomatoes
Zucchini
4,685
THEN
8,268
NOW
LOOKING FOR A FARMERS MARKET NEAR YOU?
Check out the USDA’s Farmers Market Directory
at search.ams.usda.gov/farmersmarkets.
YEAR ROUND: Cabbage, Carrots,
Garlic, Onions, Mushrooms
4 shopping tips to get the most out of your farmers market trip
Go in the morning for the best
selection, but go at the end of
the day for the best deals.
Bring your own bags for easier
shopping and environmental
friendliness.
Don’t just take advantage of the
produce. Explore the baked goods,
crafts and more.
lan for spontaneity — trying new
P
things like zucchini blossoms is part
of the fun.
????
w w w. b h s e t . n e t
7
Source: USDA Outdoor Farmers Market Dot Survey 2011.
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Baptist Beaumont Hospital
P.O. Box 1591
Beaumont, Texas 77704-9941
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