Fall Recipes and Frugal Findings!

The start of fall can be a double-edged sword. While we begin our football parties and winter clothes unpacking, we begin to move away from outdoor activities. And, without the outdoor exercise, it can be a time of calories not burned.

But this year, don't fret: sweat! Have a plan to exercise and utilize the full spectrum of healthy resources available throughout fall and winter while limiting your intake of high cholesterol and calorically dense foods. Franciscan Physicians Hospital is here to help by providing some health recipes and resources for the cold months ahead.

But first, allow us to present some healthy eating tips that you can incorporate into your daily agenda.

Basic Tips for Eating Healthy

First off, eat a variety of nurtrient-rich foods. Utilize the food pyramid and nutrition labels to monitor what you're "taking in."

Second, eat moderate portions without distractions. Make a distinct effort to eat at the kitchen table, or somewhere that won't be distracting. Watching TV or driving while eating keeps your mind from processing how full your stomach is.

Third, eat regular meals. Don't let prolonged periods of time go between meals. Eating consistently keeps out of control hunger bursts from causing you to over indulge.

Fourth, reduce, but don't eliminate foods that you love. This may include foods high in fat, salt or sugar. The key is limiting your consumption while allowing yourself to enjoy them in moderation.

Fifth, know the pitfalls of your diet. Consider tracking what you eat at each meal over the course of several days. Then, look at what contains the most calories or fat, and cut back on those portions. If you're not eating enough vegetables or fruits, increase those portions.

Recipes for Success

Chicken and Sweet Potato Stew

Here's a recipe that provides you with plenty of protein and a monsoon of Vitamin A (sweet potatoes have 337% of the recommended daily intake per cup!). Plus, it's a warming recipe that you can mix up with your favorite seasonings. Makes 6 servings.

What You'll Need

6 bone-in chicken thighs

2 lbs. of sweet potatoes, peeled and speared

6 large shallots, peeled and halved

1/2 lb. white button mushrooms

4 cloves garlic, peeled

1 cup dry white wine

1/2 teaspoon dried rosemary, crushed

1 1/2 tablespoons white-wine vinegar

The Prep

Place all of the items in a 6-quart slow cooker. Cover with a lid and cook on low until potatoes are tender, which will be about 5 hours. Remove bones from chicken before serving, if desired. 

The Nutritional Facts

Per Serving: 285 calories; 6 g fat;  50 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 17 g protein; 5 g fiber; 519 mg sodium (with 1 tsp salt/pepper); 866 mg potassium

Curried Deviled Eggs

Whip up some new flair with healthy antioxidant power. Useful as an appetizer or part of a meal, this simple recipe makes 12 servings.

What You'll Need

12 hard-cooked eggs, peeled

2/3 cup light mayonnaise

1 tablespoon fresh lemon juice

1 teaspoon curry powder
1/2 teaspoon ground mustard
1/4 teaspoon black pepper
1/4 teaspoon salt
2 tablespoons chopped chives or green onions

The Prep

Slice eggs in half lengthwise and remove the yolks. Place them in a small bowl and mash the yolks.

Stir in the remaining ingredients until smooth and creamy. Spoon mixture into egg white halves and sprinkle with chives or green onions.

Refrigerate for one hour or until ready to serve.

The Nutritional Facts

Per Serving: 163 calories; 15 g fat; 1 g carbohydrates; 216 mg cholesterol; 191 mg sodium; 0 g fiber; 6 g protein.

Vegetarian Taco Salad

Utilize this zesty recipe when you want to put some color on the kitchen table. With a quick prep time and mix of flavors, you'll be sure to satisfy with the 6 servings this recipe makes.

What You'll Need

2 tablespoons extra-virgin olive oil
1 large onion, chapped
1 1/2 cups corn kernels
4 large tomatoes
1 1/2 cups cooked brown rice
1 can (15 oz.) kidney or pinto beans, rinsed
1 tablespoon chili powder

1 1/2 teaspoons oregano

1/2 cup chopped cilantro (fresh)

1/3 cup prepared salsa

2 cups lettuce (iceberg or romaine)

1 cup low fat cheese (based on preference)

2 1/2 cups crumbled tortilla chips

The Prep

Heat oil over medium heat in a nonstick skillet. Add the onion and corn, and cook until onion begins to brown (5 mins.). Coarsely chop one tomato and add to skillet along with rice, beans, chili powder and 1 teaspoon oregano. Stir frequently until tomato cooks down and let the contents cool slightly.

Coarsely chop the remaining tomatoes, then combining with the cilantro, salsa and remaining 1/2 teaspoon oregano in a medium bowl.

Toss lettuce with bean mixture in a large bowl. then adding half of the salsa and 2/3 cup cheese. Serve sprinkled with tortilla chips and remaining cheese.

The Nutritional Facts

Per Serving: 395 calories; 17 g fat; 20 mg cholesterol; 52 g carbohydrates; 0 g added sugars; 14 g protein; 9 g fiber; 459 mg sodium (with 1/4 teaspoon salt); 774 mg potassium.

Franciscan Physicians Hospital will be releasing its first-ever cookbook in the coming months, comprising recipes from physicians and staff. Check back for more details on where to purchase your copy!

Prostate Prevention Preparation

September marks a host of great things, from apple orchard openings to sweaters pulled out  from the back shelf of a closet. But one thing that surpasses these events in importance is the awareness of prostate cancer.

National Prostate Cancer Awareness Month is highlighted in September of each year to inform men about preventative steps they can take to reduce their risk of prostate cancer.

While you may have heard of prostate cancer and the prostate as a body part, you might not know exactly what it does or how it's affected by cancer.

An enlarged prostate doesn't necessarily mean prostate cancer, but
similar symptoms are seen with enlarged prostate and prostate cancer. 

About the Prostate & Prostate Cancer

The prostate is a small gland that sits under the bladder and in front of the rectum in men. It serves an important function in the reproductive process by supplying substances that facilitate fertilization and sperm transit, such as enzymes.

Because the prostate is close to several vital organs, prostate cancer treatment can have a complicating effect on otherwise normal functions like reproduction and urination.

With these uncomforting facts comes the reality that prostate cancer is the most commonly diagnosed cancer in men. Several factors play into individuals risks of getting this cancer. Of these factors, which includes age, family history, diet, obesity, race and others, age is recognized as the most significant, though men can be diagnosed at any age throughout their life.

What Can I Do to Lower My Risk?

There's no proven strategy to completely prevent prostate cancer but there are steps you can take to lower your risk.

Start by considering your risk factors and by getting a FREE prostate screening at select Franciscan Alliance locations during the month of September.

As part of your daily regimen try choosing a healthy, low-fat diet. This is a simple way to help prevent lots of disorders, including prostate cancer. Try to increase your fruit and vegetable consumption while decreasing the amount of dairy products you eat.

A second, equally important step to reducing your risk is to maintain a healthy weight by exercising each day. Studies looking at correlations between exercise and prostate cancer tend to show that men who exercise have a reduced risk. This too will have positive effects on other areas of your health including cardiovascular function.

Lastly and most importantly, talk to your physician or health care provider about your risk for prostate cancer. Individuals who do have a high risk can explore other options for reduction such as medication.

The Statistics

According to the Centers for Disease Control and Prevention, in 2008 (the most recent year with available numbers) 214,633 men in the United States were diagnosed with prostate cancer. Furthermore, 28,471 men in the U.S. died of prostate cancer that same year.

With regards to age, the National Cancer Institute states that from 2005-2009, the mediam age for diagnosis was 67 years old. Incidence rates from age 20-34 were 0%.

Race plays a distinguishing factor in the prevalence of prostate cancer as well. From 2005 to 2008 the breakdown is as follows:

All Races | 154.8 per 100,000 men

White       | 146.9 per 100,000 men

Black        | 236.0 per 100,000 men

Asian/PI  | 85.4   per 100,000 men

Am. Ind.  | 78.4   per 100,000 men

Hispanic  | 125.9 per 100,000 men

Make a Difference

Get involved to make a difference in your life and in the lives of others who have been affected by prostate cancer. A wide variety of groups and organizations are available help you organize your efforts and support those in need.

Visit any of the following groups to learn more about prostate cancer and to get involved in your community: Us TOO International, Inc., Dattoli Cancer Foundation, American Cancer Society,  American Association for Cancer Research,  and the Prostate Cancer Foundation. 

To learn more about Franciscan Alliance programs offered in our hospitals, including cancer care and preventative services, visit us online.

New Web Sites Bring Exciting Changes!

Recently the Franciscan Alliance hopitals, including Franciscan Physicians Hospital, underwent an exciting and dramatic web-face lift!

What you will find on the new sites:

• General hospital and department information
• Consumer health information
• Enhanced physician directory and profiles
• Improved search function for physicians and services 

The sites also include a new and improvied News and Events Center. With this change, we are revising our "old" News and Events (Blogger) site (the one you are on now). Moving forward, this site will be used, exclusively, to feature blog posts from our expert staff and physicians.

Thanks for your support of Franciscan Alliance. And be sure to check out our new Franciscan Physicians Hospital web site at http://www.franciscanalliance.org/munster.

Franciscan Alliance seeks volunteers for American Cancer Society study

Franciscan Alliance has intensified its war on cancer by becoming a local promotional sponsor of a national program aimed at curing the disease.

Franciscan Alliance's Northern Indiana Region has joined with the American Cancer Society's Department of Epidemiology and Surveillance Research, which is recruiting 300,000 adults nationwide, at least 400 of them locally, to volunteer for its Cancer Prevention Study-3.

"Because our current study population (of CPS-2) is aging, we must recruit a new study population for the next generation of research. This will pave the way to further advance our understanding of the lifestyle, environmental and genetic factors that cause and prevent cancer," the society says.

The first study began in 1959; the second in 1982. More than 2.5 million people have participated in the programs.
Some key findings of previous studies include:

• The effects of smoking and secondhand smoke, which led to the U.S. Surgeon General's warning labels on cigarettes, as well as numerous smoke-free legislation measures.
• The impact of obesity on the risk of cancer death.
• The link between aspirin use and lowering the risk of cancer death.
• The impact of air pollution on the heart and lungs, which led to stringent limitations on pollution proposed by the U.S. Environmental Protection Agency.
  
  

Volunteers interested in enrolling in the new study may register online at www.cancer.org/nwindianacps3, or at enrollment events scheduled:

• Oct. 14, 11 a.m. to 3 p.m.:
  Merrillville Making Strides Against Breast Cancer Walk
  Hidden Lake Park
  6335 Broadway
  Merrillville
   
• Oct. 16,  4 to 8 p.m.:
  Franciscan Omni Health and Fitness - Schererville
  221 U.S. 41, Suite A
  Schererville
  
  
• Oct. 16, 10 a.m. to 2 p.m.:
  Woodland Cancer Care Center
  8955 W. 400 North
  Michigan City
  
  
• Oct. 18, 8 a.m. to noon:
  Franciscan Omni Health and Fitness - Chesterton
  810 Michael Drive
  Chesterton
  
  
• Oct. 18, 8 a.m. to noon:
  Southlake YMCA
  1450 S. Court St.
  Crown Point

• Oct. 19, 9 a.m. to 1 p.m.:
  Valparaiso Family YMCA
  1201 Cumberland Crossing
  Valparaiso
  
  

Volunteers must be between the ages of 30 and 65; can never have been diagnosed with cancer (not including basal or squamous cell skin cancer) and must be willing to make a long-term commitment to the study, which involves periodically completing follow-up surveys. Enrollment involves completing a lifestyle survey, signing a consent form, completing a brief written survey, providing a waist measurement and a blood sample.

Back to School: What's in your child's lunch box?

It’s no secret that school lunch in America has its issues. Kids get the option of choosing pizza, fries, and chocolate milk on almost a daily basis. Although the kids may not have an issue with eating these foods every day, it can be very damaging to their health and development.

The nutritional standards for schools are improving, yet sugar laden and fattening options are still readily available in the school cafeteria. Many would say that the answer is to pack your child’s lunch from home. And although this may be healthier, it could be an even worse option as far as nutritional value is concerned if you buy the wrong foods.

Knowing what is truly healthy and what isn’t is the key. Picking up sugary snacks, fattening snack crackers, fruit in heavy syrup and sports drinks to pack in a lunch is comparable to buying flavored milk, fried potato chips, and a cookie at a school cafeteria. Baked snacks, low sodium lunch meat, whole grain breads, fruit, veggies, and real fruit juice are much more viable options when packing your child’s lunch.

Childhood obesity is still a major issue in the US. According to the CDC, childhood obesity has more than tripled in the past 30 years in America. Although in some cases genetics may play a role, most cases of childhood obesity occur from lack of exercise and poor food choices.

Setting a good example at home of what to eat will show your child that eating healthy is “the norm”. If children are getting nutritious meals while at home, choosing healthy options at school will be less difficult for your children. Almost every food distribution company is jumping on board with making America healthier and most brands now have a low sugar, low fat, lite, low sodium, or fat free option.

Here are some "tips to enforce good health" for your kids as they start the new school year:

• Encourage them to expand their horizons by offering incentives for trying new foods

• Try to fix a new meal at home that is appealing to kids like homemade baked chicken tenders instead of frozen or fried options

• Start reading the back of labels for how much sugar, sodium, and fat is in what you are feeding your children

• Eat healthier yourself -- Monkey see, monkey do!

• Take your child grocery shopping with you and let them pick out one of their favorite things to pack in their lunches

• Have your child bring home their school lunch calendar and go over it with them as to what options would be the best for each day

• Make a list of your child’s favorite foods and think of what healhtier options may be comparable

Educating your child from an early age on what healthy foods can do for you and what unhealthy foods will do to you should be a fundamental lesson from home. Whether your child chooses to buy lunch at school or brown bag it, having your child know what healthy options consist of is just as important as getting their homework done.

If you’d like to learn more about childhood obesity, please visit our Franciscan Physicians Hospital Health Library by clicking HERE.

Franciscan Physicians Hospital

701 Superior Avenue, Munster, IN 46321

(219) 922-4200

(866) 614-1777

Franciscan Physician Network expands to better serve patients in 3 states

Franciscan Alliance's Franciscan Physician Network has grown to include more than 260 doctors to serve patients in three states.

The expansion mostly includes physicians in more than 40 health centers and clinics in Indiana, southeast Cook County in Illinois and Berrien County in Michigan. Those facilities are under the auspices of Franciscan St. Anthony Health - Crown Point, Franciscan St. Anthony Health - Michigan City, Franciscan St. Margaret Health-Dyer and Hammond, and Franciscan Hammond Clinic and Franciscan Physicians Hospital, both in Munster.

"Franciscan Physician Network is the brand name of a regionally initiated and corporate-led effort to more closely align separate employed physician groups in the Franciscan Alliance Northern Indiana Region, as well as throughout Franciscan Alliance," said Gene Diamond, Northern Indiana Region CEO. "Franciscan Physician Network’s emphasis is on coordinating services to employed physicians and their offices, including, but not limited to, billing, contracting, recruiting, compensation and benefits."

Formation of the expanded Franciscan Physician Network officially took place in January.

Added Scott Bonnar, Franciscan Physician Network regional executive director, "Franciscan Physician Network is working to redesign care delivery. We are driven to provide the highest quality care in the region in a patient-centered and cost-effective way, with sensitivity to the high deductible health plans of our patients.

"We currently provide 42 clinic locations with two urgent care and three Franciscan ExpressCare locations to provide easy access to our service areas."

The Franciscan Physician Network sites also are enhancing their services through use of the EpicCare electronic medical records system, which provides physicians and patients faster access to information and a secure link between doctors' offices and hospitals.

Patients are able to access their medical records free of charge from physician offices and the hospitals through Epic's MyChart system, which also provides reference materials to help them understand their conditions and to answer questions. The system likewise allows patients to request or schedule physician appointments.

For more information on Franciscan Physician Network and a listing of physicians, visit: FranciscanDocs.org.

Follow Your Heart...

When you need heart care, how do you find the right provider? Throughout the region, physicians and patients alike turn to Franciscan Alliance. From minimally invasive procedures to open heart surgeries, they know Franciscan Alliance brings the best of technology and innovative advances. For the finest in heart care, simply follow your heart.