Thrive

Health Guide

PREVENTATIVE

MEDICINE

is the best prescription

Spring 2015

It’s Elementary: Youth fitness program eyes healthy habits

GET MOVING

at the Golden Hub

A publication of

Standard Fredericksburg Radio Post

CHOPPERS & EYES: Stay up on check ups

3

Thinking Ahead

Contents

Millions of people die from preventable deaths every year, according to Market Research statistics. Leading causes for the majority of preventable deaths include cardiovascular disease, diabetes, obesity, chronic respiratory disease, and a number of infectious diseases. The preventative healthcare industry has gained a lot of momentum. Healthcare is no longer about treating illness after the fact but about focusing on prevention. Part of the Centers for Disease Control Preventative Health Care Guidelines for 2015 include, visiting a doctor regularly for immunizations, physical exams, lab tests and prescriptions. This year’s Thrive health guide is all about prevention through maintenance by eating right, getting exercise and getting proper screenings.

Triple Js police childrens’ health ............................................................... 4 The Bottom Line .......................................................................................... 9 Home visits aid in preventative healthcare .......................................... 10 The eyes have it ............................................................................................ 12 Gleaming choppers require upkeep ....................................................... 14 Make time for healthy eating ................................................................... 20 Seniors get into the act .............................................................................. 22 Annual mammogram ................................................................................. 24 Get fit your way ........................................................................................... 28 What counts as one cup? .......................................................................... 30

Fredericksburg Standard Radio Post

4

Triple Js

police childrens’ health

Getting in a few laps before school is part of the focus of the Fredericksburg Elementary School “FitnessGram.” Pictured above are students (from left) Audrianna Garcia, Marc Olvera, Reverdy Gliddon,

Slate Vierus, Valente Escalante, Sammy Garcia, Jaden Espinoza, Richard Ramirez, Carson Grona, Aiden Hamilton and Jude Ferris. — StandardRadio Post/Ken Esten Cooke

By Christine Granados Fredericksburg Elementary School (FES) students are in good hands and health, thanks to the physical education trinity of coaches Jet Itz, Jodi Wilder and Jill Cole.

Under Senate Bill 530 of the 80th Texas Legislature (2007), public schools started the FitnessGram health initiative, according Texas Education Agency officials.

“We take every third, fourth and fifth grader, and we score them in the areas of strength and conditioning, in flexibility and cardio,” said Wilder. “So every year they’re watching their weight and BMI.” Coach Jet finished Wilder’s thought with, “They start scoring at third and it goes all the way through high school.”

Jet Itz goes by her first name, because she said her last name is pronounced “it’s” and some students at the elementary school level have a diffi-

Coaches Jodi Wilder, left, and Jet Itz meet students before school each morning.

cult time pronouncing their “s” sounds. The end result is not a name that can be printed.

Since 2007, students’ fitness levels across the state have improved. The Texas Youth Fitness Project, led by The Cooper Institute, represents the largest and most comprehensive evaluation of health-related fitness of youth to date.

TEA implemented the Cooper Institute FitnessGram initiative in 2007. See chart for more information.

“The state of Texas has to have 135 minutes per week (of exercise) for third, fourth and fifth graders. Here, we go over the 135 state limit, which is great,” Jet said.

FES gives students 150 minutes of activity per week, Jet said. Part of the reason for the success is the Fitness Feat program.

This voluntary morning running program at the elementary school Monday through Thursday, which averages 30 students a day, was started in the late ’90s by retired Coach Kathy

5 Yarborough and Jet. of eyes here with us,” Last year, students Jet said. “So Jill is our logged 25,000 miles floater. She’s with Jodi in around the elementary the morning. She has the school track, according to larger third, fourth and Jet. This year’s results are fifth classes and I have not complete. the larger first and second “Every morning, two grade.” grade levels come out. So Jill Cole came to Frederon Mondays and Wednesicksburg by way of Southdays, it’s the second and west Missouri State Unififth grade and on Tuesversity, where she earned a days and on Thursdays, it’s bachelor of science degree Ricky Boyd shows off his shoe with Fitness third and fourth,” said Jet. in wildlife management Feat reward charms.

“Both gyms take them out with a minor in biology. for one day a week for all the kids who can’t be “This place is called a zoo and everything has here. We have a lot of bus kids who can’t be here an animal analogy,” she said. “Run like a gazelle. early in the morning. They wanna come.”

Come on let’s go.”

Although the reward is better health, students’ Jet, who has been a physical education (PE) incentives and motivation are the tchotchkes the teacher for 25 years and a teacher for 30 in the coaches hand out.

Fredericksburg Independent School District, Students earn rewards for running such as received her degree in health and physical educaneck and backpack chains, foot charms and tion with a minor in English from Angelo State certificates. The top runners get their name and University. face emblazed on wall-of-fame posters that are Wilder earned an early childhood education displayed in the gym. bachelor of science degree from Texas Tech UniAll thousand-plus students, pass through the versity. She’s been a teacher for 16 years, 10 of triple J’s health curriculum, which is no easy feat. those coaching and in physical education.

“The State of Texas says that if we have more “A lot people think that PE is just sports stuff than 45 students, we have to have a second pair See TRIPLE Js ▶page 6

Student Omar Olvera and Coach Jill Cole record daily numbers before school begins.

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TRIPLE Js: FitnessGram tracks students’ progress FitnessGram 2007-2008 Results

FitnessGram 2008-2009 Results

Cont. from 5

FitnessGram 2009-2010 Results

Grade

Total # Tested

Girls %

Boys %

Total # Tested

Girls %

Boys %

Total # Tested

Girls %

Boys %

3

102,342

33.25

28.60

116,096

36.42

30.89

119,401

37.27

30.98

4

80,539

28.50

21.14

95,842

33.53

24.55

102,709

34.22

25.26

5

66,798

23.82

17.89

79,281

28.02

20.85

87,389

30.12

21.81

6

60,663

23.08

17.60

75,610

28.20

20.55

83,982

30.23

27.70

7

55,441

21.32

17.26

66,950

26.01

19.58

76,555

28.14

21.42

8

48,971

18.99

17.88

60,004

22.28

19.80

67,218

24.18

21.62

9

39,456

13.90

15.04

46,206

16.25

16.14

48,278

17.04

15.71

10

28,650

12.42

13.70

32,865

13.33

13.88

32,069

13.16

12.98

11

21,152

10.68

12.24

24,416

11.10

12.16

23,431

10.6

11.14

12

13,040

8.18

8.96

15,468

8.78

9.25

15,214

8.07

8.54

Students assessed 2.6 million Districts Submitting: 1,074 (85%)

Students assessed 2.8 million

Districts Submitting: 1,132 (89%)

Students Assessed 2.9 million Districts Submitting: 1,141 (92%)

State level data continued to increase slightly from year two to year three in grades 3-8. With continued focus at the local level in the implementation of evidence-based physical activity and nutrition program, we should continue to see improvement each year. – Cooper Institute

Gabi Castro logs some early morning miles.

but it’s not,” said Wilder. “They use a lot of the research and it’s really proven healthwise that schools that have high FitnessGram scores have higher

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“And it makes sense, the healthier you are, the more your brain is able to function.”

Cole added, “(The FitnessGram) is so good for us because it shows that this is important to the academic success of a kid.”

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THE BOTTOM LINE: Colonoscopies save lives

By Lindsey Bertrand Hiney. Bottom. Bum. No matter what someone calls it, there’s no excuse not to get it checked with a colonoscopy.

“Most people don’t know that colorectal cancer causes the second most cancer deaths of both men and women in the U.S. — and it is the most preventable cancer,” said Tina Klein, director of endoscopy at Hill Country Memorial.

That’s reason enough to get a colonoscopy — a screening procedure that enables a doctor to find potentially precancerous polyps in the colon.

Colon cancer usually develops slowly, so getting regular colonoscopies under the direction of a physician is the best way to catch it early. Age, weight, diet, activity level and family history also affect a person’s risk for colon cancer.

“Getting regular exercise and eating healthy go a long way in the fight against cancer,” said Klein. “And a colonoscopy is the best next step in preventing colon cancer.”

Individuals over age 50 should get an initial, screening colonoscopy as soon as possible. Those with a family history of cancer need to be screened at an earlier age. If no polyps are found, often people won’t need another colonoscopy for 10 years. The physician will work with each patient to design a screening schedule that fits individual lifestyles and risk factors.

There’s no need to be afraid of preparing for a colonoscopy either, Klein emphasizes. Today’s prep methods are more user-friendly than they used to be.

Colonoscopies today are performed with light anesthesia, meaning that the patient is completely asleep but wakes up quickly afterwards. Modern technol-

Charlene Monger, RN with Hill Country Memorial, preps a patient for a colonoscopy. — Submitted photo

ogy gives doctors at Hill Country Memorial greater visibility, so they are able to detect smaller polyps.

All detectable polyps are removed during the colonoscopy, so patients don’t have to come back for another procedure. The whole process takes about two-and-a-half hours

from registration to discharge.

According to Klein, not all colonoscopies are created equal.

“Every colonoscopy at Hill Country Memorial is performed by a certified and dedicated specialist, and we find almost 50 percent more potentially cancerous polyps

compared to all colonoscopies performed across the nation,” Klein added. “Finding more polyps means preventing more cancer, creating a healthier you.”

Lindsey Bertrand is a writer for Hill Country Memorial Hospital.

10

Audelia De La Cruz, community health worker for the Good Samaritan Center, leads the center’s efforts to take health and wellness information into local homes and neighborhoods. — Submitted photo

Home visits aid in preventative health care

P

By John D. Willome

reventative healthcare starts with knowledge.

Everyone needs to know certain things, starting with how to eat. Eating habits are the first line of maintaining a healthy body. This is followed by regular exercise and fitness. But, it’s amazing how few of us, including me, know what it really means to eat not only healthy foods, but also appropriate portions.

Eating right and exercising are only part of the process. Sometimes, for reasons outside of our own control, things still go wrong. Diseases such as asthma, Type 1 Diabetes, and cancer can crop up on us. The best line of defense against such things is early detection.

Then there are the social issues. Between our ministry and the Hill Country Community Needs Council, we end up seeing a lot of social wellness situations, such as emotional abuse, physical abuse, teen pregnancy and sexual assault.

For each person who comes into our offices

with these issues or others, like hypertension, diabetes or cancer, there are probably 10 more out there who never come in until things have gone much too far.

I’ve told people that, given our limited resources, we handle what comes in the door about as well as anyone can. Between the support we get from the local medical community, our donors and our volunteers (not to mention our dedicated staff), there aren’t many ailments that we can’t handle.

But what about the others who never come to

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11 us? What happens to them? Do they wait until it’s too late, or at least until dealing with their issue is much more complicated and expensive than it needs to be?

For years now, The Good Samaritan Center (GSC) board has wanted to have a staff person going into neighborhoods and homes with health and wellness information. Last fall, thanks to a special fundraising campaign by St. Barnabas Episcopal Church, we were able to move forward with dedicating a member of our staff, Audelia De La Cruz, to this cause. We call her our Community Health Worker.

Audelia is working with our patients in their homes as well as networking through family and personal friendships to reach out to people we would never have reached before.

Over the last several months, she went into patients’ homes and showed family members how to take care of a severely diabetic father, talked with a middle school girl about why she should not want to become pregnant, counseled youth about the dangers of drugs, coordinated church outreach programs with families needing their help, and given countless education sessions on nutrition, portion control and exercise. She has only scratched the surface.

Preventative care will only work as much as the patient follows the counsel they’ve received. What

John Willome (right), executive director of The Good Samaritan Center, helps the nonprofit provide affordable health and social services to the underserved in the Hill Country.

-- Standard-Radio Post file photo

excites me, however, is that our clinic is reaching more people than ever with the information they need to make Fredericksburg and Gillespie County a model for good health, both in terms of physical health and mental health and happiness.

If you or someone you know thinks you might be eligible for our services, please contact us at 830-

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John D. Willome is the director of The Good Samaritan Center.

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For more information about our medical and dental services for uninsured families and individuals, please contact us Monday through Thursday at 830-990-8651, or visit us on the web at www.goodsamfbg.0rg.

12

The Eyes Have It Regular exams, screenings help keep vision healthy

By Valerie Menard If seeing is believing, then it would seem obvious that so long as a person can see, they needn’t worry about their eyes.

Oftentimes, vision problems have no obvious signs or symptoms, which is why state agencies and ophthalmologists stress the importance of periodic eye and vision examinations.

Screenings are so critical; they’re required by law in the state of Texas.

“All children enrolled for the first time in any public, private, parochial or denominational school or in a Department of Family and Protective Services (DFPS) licensed child-care center and licensed child care home in Texas, or who meet certain grade Dr. Charles Cohn of Fredericksburg Eye Associates discusses eye health and the importance of screencriteria, must be screened or ings and eye protection. — Standard-Radio Post photo have a professional examination for possible vision and hearing problems,” according to the Texas or ophthalmologist, eye exams employ more two years and anyone over 65 should come in Department of Health and Human Services. sophisticated equipment to check for common yearly.

The sooner the need for eyeglasses is detected eye diseases, like glaucoma or macular degeneraSelf-inflicted injuries are more common than in a child, the better, said Dr. Charles Cohn with tion, that occur more often among adults, he some would think, so protecting eyes from physiFredericksburg Eye Associates. said. cal damage should also be a priority, he said.

“If children who need glasses don’t get them, “I still see patients every week, who have never He offered these tips for eye protection: they can develop amblyopia (lazy eye),” he said. had an eye exam or for whom it’s been over a • Wear safety goggles when necessary.

“Without glasses, the brain focuses on the vision decade of not coming in for routine screenings,” • Be careful about putting anything in the in the good eye and turns off the bad eye. The he said. eyes. If using eye drops, be sure that’s what is in bad eye never forms a good connection with the According to the National Eye Institute, glauthe bottle and not super glue, which is not an brain which can cause irreversible damage.” coma is one of the main causes of blindness in uncommon mistake.

Screenings may only test for near sightedthe United States. It can damage the eye’s optic • Wear sunglasses with UV protection and that ness, so parents may want to follow up with an nerve and result in vision loss and blindness. wrap around the side of the face. eye exam, Cohn said. As children grow, parents “With glaucoma, you don’t lose central vision “Good eye health begins with protecting your should note if a child’s eyes look straight, have until the disease is very advanced, which is why eyes,” he said. no alignment problems, and have 20/20 vision in routine screening is necessary to detect it,” Cohn each eye to detect any red flags, he added. said.

Valerie Menard is a published author and freelance For adults, the focus should be on regular eye Cohn advised that adults over 50 years old writer based in Austin. Her work can be read at exams, Cohn said. Conducted by an optometrist should have eye exams at least every one to www.latinotrafficreport.com.

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14

Gleaming choppers require upkeep

By Anna Wynne-Smith Tooth decay is the most common chronic childhood disease. It outstrips obesity, asthma and even diabetes, according to the Centers for Disease Control and Prevention (CDC).

What further substantiates this alarmingly insidious condition is that more than 51 million school hours are lost each year due to dental-related illnesses.

Despite these numbers, many children never make it into a dentist’s chair and tooth decay remains untreated.

Statistics also report that 60 percent of children have cavities by the time they reach five years of age.

The need for preventive dental care and training cannot be ignored.

“Generally speaking, parents don’t comprehend the necessity for a child to see the dentist,” says Dr. Ericka McBrine of Creek Street Dental. “They appear to assume that baby teeth are simply inconsequential.”

Dr. Tim Barsch, dentist at William Stehling, D.D.S., supports this claim by explaining how their practice encourages parents to make an ap-

Dr. Ericka McBrine of Creek Street Dental shows the areas commonly missed when brushing teeth. The dentist said that when brushing teeth, half the brush should be on the teeth and half on the gums. This helps to prevent gum disease. McBrine added that visual aids help to reinforce the rules of good dental health. — Standard-Radio Post/Richard Zowie

pointment within six months of the first teeth erupting.

“It’s very important for us to check that teeth are coming in correctly, that the gums are healthy and, provide guidance to the parents regarding ongoing care,” Barsch said.

He advised using a warm wash-

Smile.

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cloth on the finger to clean baby teeth and he reiterated the importance of children never going to sleep with a bottle; not even one containing water.

McBrine added, “Training starts at an early age and provides the foundation for a lifetime of healthy teeth

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CHOPPERS: Protecting Your Teeth Cont. from 14

the United provides What You Can Do States. several ‘enRegular tertaining’ To ensure good oral health for your child: dental extutorials — Use fluoride toothpaste. aminations on how to — Use a pea-sized amount of are costly for floss teeth toothpaste and always spit it out people witheffectively.” rather than swallow it. out dental inThe — Watch your child brush their surance, but smorgasteeth. a visit at least bord of — Talk to your pediatrician or denonce a year, is online dentist about putting fluoride varnish on imperative. tal health your child’s teeth as soon as the first Along with advice, such tooth appears in the mouth. this yearly as rinsing — Have your child visit a dentist maintenance the mouth for a first checkup by age 1, as plan, dentists with water recommended by the American recommend after conAcademy of Pediatrics.­— Centers brushing sumption for Disease Control and Prevention teeth after all of acidic meals with items, takfluoride-containing toothpaste and ing a toothbrush to the office, eating daily flossing. an apple a day, wearing a mouth“These two routine practices are guard if partaking in contact sports, the leading plaque fighters,” said avoiding do-it-yourself dental instruMcBrine. “When in doubt about ments on the market and changing ones flossing techniques, YouTube one’s toothbrush four times a year,

can help children and adults prevent tooth decay.

Unlike many childhood diseases, tooth decay is a condition that can be controlled by parental intervention.

McBrine noted, “Parents can beat the odds and enable their children to prevail in the life-long race against tooth decay, by instituting early preventive measures.”

Getting out of the starting blocks is easy, maintenance requires commitment, but the training ground is replete with professional support and, in Barsch’s opinion, “teeth are certainly one asset worth preserving and polishing.”

Anna Wynne-Smith is a writing technician and wordsmith, who lives in Fredericksburg.

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The only Joint Commission accredited agency in Kerrville Accepts Medicare and Most Insurances Provides skilled nursing care to include IV therapy, Wound Care, and Disease Management Implements Therapies to include Physical, Occupational, and Speech Provides an RN on call 24 hours a day, 7 days a week Establish an individualized plan of care for YOU

Peterson Home Care always delivers exceptional, patient-centered care to assist a patient in achieving and maintaining their independence and happiness at home.

To speak with a qualified home care manager please call, 830-257-3111.

20

Make time for healthy eating

By Lindsey Bertrand The most important part of a healthy diet isn’t just what you eat or don’t eat. It’s making the time to plan and prepare balanced meals.

“Time is an essential ingredient in a well balanced diet,” says Kim Thornton, registered dietitian and instructor at the Hill Country Memorial Wellness Center. “When you don’t make time to eat right, you end up grabbing yet another drive-thru dinner or overly processed ‘fast’ food like chips and soda.”

In order to be successful, one should approach healthy eating like any other priority. Thornton advises giving healthy eating the same time and effort

you give to other important things in your life.

This approach can include setting aside 30 minutes on Sunday to write down the meals for the coming week and posting the menu on the refrigerator so the whole family can see.

“This not only involves your family in decisionmaking about meals, it can help curb the daily ‘What’s for dinner?’ battle,” Thornton says.

She also suggests putting a basket on the kitchen counter to hold ingredients and instructions for that night’s dinner so that whoever gets home first can begin cooking.

“Give your spouse or family the items needed to get dinner going,” she says.

“When they know what to

The Fredericksburg Farmers Market offers locals an opportunity to purchase fresh produce from area growers and learn how to make specialty dishes from chefs. The market continues through Aug. 27 at Marktplatz. — Standard-Radio Post file photo

Kim Thornton (left) and Marilyn Kingery discuss eating habits at the Hill Country Memorial Wellness Center. Thornton is a dietician at Hill Country Memorial Wellness Center and consults with clients over better eating practices. — Standard-Radio Post/Joshua McKinney

expect, they are more likely to help and more likely to stick to a healthy menu.”

Take a few extra minutes to double a favorite recipe or cook a batch of “multi-purpose” food like meatballs, marinara sauce and stews with lots of vegetables that can be frozen. These can be used in a variety of lunch or dinner dishes when you’re in a hurry and need a quick but healthy meal.

What you eat is the first line of defense against a host of common health issues, including heart disease, high blood pressure, high cholesterol and chron-

ic disorders like diabetes.

So taking time to plan and prepare even a few more meals a week can, over time, make a big difference in your health. Making the time now to prevent the last-minute drive-thru run or a hurried dinner of frozen pizza helps you eat healthier and ultimately live healthier.

Thornton emphasizes, “By making time for your meals, you are making time to live a healthier, longer life.”

Lindsey Bertrand is a writer for Hill Country Memorial Hospital.

21

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22

Seniors get into the act Golden Hub offers opportunities for older adults

By Denise Usener

Line dancing classes are one way local seniors like (from left) Nancy Stevens, Regina Rosenwinkel, Sandy Poole and Diane Mayer “get into the act” at the Golden Hub Community Center. — Standard-Radio Post/Matt Ward

May is Older American’s month and this year’s theme is “Get into the Act.” The focus is on older adults taking charge of their health, getting engaged in their communities, and making a positive impact in the lives of others.

We, at the Golden Hub Community Center, understand that staying engaged in social and physical activities and wellness programs, and getting involved in your community is key to the prevention of many health related issues. This is why the center offers many social, fitness and wellness programs

Celebrating our 28th year of professional service in Fredericksburg.

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Accepting New Patients • Emergencies Welcome!

Open Mon-Fri

510 S. Adams St. (830) 997-9825

The Paige House Luxury Retirement Living

Fredericksburg’s premier Retirement/Assisted Living community. We provide the perfect venue for living well. For some it’s music or gardening, faith or pets. For others it’s relaxing or entertaining in their private suites, or celebrating connections with family & friends in the community common areas. At The Paige House you’ll discover life enhancing programs in tune with your interests and lifelong passions. If assistance or enhanced care is desired, it will be provided with compassion and expertise.

Services offered include: Three meals a day served in a common dining area or room service, weekly housekeeping, scheduled transportation, 24-hour personal assistance, personal laundry, social and recreational programs & other services tailored to your needs.

We welcome the opportunity to serve you and your loved ones. For more information, please call 830-997-4613 or come by 2230 N. Llano for a tour. thepaigehouse@gmail.com license #136388

Pets under 25 lbs. are welcome!

23 geared for seniors and older adults.

In addition to activity, a big part of living a healthy and productive life is nutrition. It is an important element in providing a healthy foundation for seniors.

DETAILS The Golden Hub is located at 1009 North Lincoln Street and is open to the public five days a week, Monday through Friday, from 8 a.m. to 5 p.m.

Seniors of any age are invited and are welcome to bring their friends, family and neighbors.

The telephone number is 9977131 and the website is www. goldenhub.org.

This means knowing what a healthy plate looks like. For instance, it’s a good idea to avoid oversized portions and fill half the plate with colorful fruits and vegetables such as tomatoes, sweet potatoes, broccoli.

Choose foods that are high in fiber and low in sodium and added sugars, get plenty of vitamin D from oily fish, mush-

rooms and cheese, eat lean proteins, and drink water.

If a person would like a ready-made healthy meal, they can make reservations to drop by the dining room at the Golden Hub, Monday through Friday, for a nutritious and low sodium lunch selected by a licensed dietician.

Falls are another health hazard for seniors that can be avoided with prevention. In order to prevent falls and other health-related problems due to falls, find a good balance and exercise program, talk to your health care provider about an assessment of your risk of falling, review your medications with your doctor or pharmacist, get your vision checked annually, remove tripping hazards in your home, increase lighting in your home, install grab bars in bathrooms, and talk to family members about recent falls and ways they can help make your home safe.

For questions about balance or exercise classes for seniors contact the Golden Hub at 997-7131.

Denise Usener is President of the Golden Hub Community Center.

CARE AND COMFORT FOR YOU, YOUR FAMILY AND YOUR CAREGIVERS. HCM Hospice helps pediatric to geriatric patients with a skilled and compasionate team.

WE SERVE 13 COUNTIES

hillcountrymemorial.org (830) 997-1335 / 1-800-859-3169

Remarkable Health Care

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24

a

Annual Mammogram.

Modern breast care with 3D technology

Digital three-dimensional mammograms are now available at the Hill Country Memorial Breast Center, thanks to donations and a

By Lindsey Bertrand Monthly breast self-exam? Check.

Annual well woman check-up? Check.

Annual mammogram? Check.

These routine activities are anyone’s best defense against breast cancer.

When a person’s defense needs a little offense, they are encouraged to turn to 3D mammography.

As the latest tool in the fight against breast cancer, digital 3D mammography technology captures images of the breast from different angles to produce a highly accurate picture. This allows radiologists Susan Bacon to see smaller cancers with much more detail than a traditional 2D mammogram.

“That means more cancers found and clearer images the first time,” said Susan Bacon, director of the Hill Country Memorial Breast Center. “The 3D mammography machine helps us see things in better detail than we have

gift from the Don L. and Julie Holden Foundation, Inc. — Photo courtesy Hill Country Memorial

before.”

By the numbers, the new 3D mammography machine detects 40 percent more invasive breast cancers and 27 percent more breast cancers, overall.

Better images aren’t the only benefit to 3D mammography. Improved imaging, especially for dense breast tissue, decreases the need for additional diagnostic scans. Fewer repeat scans means less radiation, lower costs and greater peace of mind.

“All of this creates a better experience for patients,” Bacon said.

When a suspicious area is detected, a team of breast disease experts studies the case to accurately diagnose the point of interest and create the most appropriate treatment plan.

This approach, combined with the 3D mammography technology, create an innovative, multidisciplinary breast program that includes breast MRI, ultrasound and the Breast Conference — a monthly gathering of surgeons, pathologists, radiologists, oncologists and specialized technologists who review every breast biopsy done at HCM. Lindsey Bertrand is a writer for Hill Country Memorial Hospital See MAMMOGRAMS ▶page 26

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26

MAMMOGRAMS: 3D Technology Cont. from 24

Who should get a mammogram?

• Age 40 and up: It’s a must!

• Under 40: Individuals who have symptoms or have a family history of breast cancer should see their doctor for a referral.

• 60 and up: Keep getting annual mammograms. Age is the second greatest risk factor for getting breast cancer.

self breast exam

To download breast self-exam instructions, visit hillcountrymemorial.org/bc and click “Self-Exam How To.”

Hill Country Memorial Breast Center began offering digital three-dimensional mammograms at its facility in Fredericksburg in December.

Like a CT scanner, the 3D mammography machine captures one-millimeter image “slices” of the breast from different angles. It then uses software to reconstruct the images to produce an enhanced, highly accurate picture. The technology allows radiologists to see smaller cancers and suspicious areas with much more detail than a traditional 2D mammogram.

According to clinical studies, this new technology also decreases the recall rate for further diagnostic mammograms. Thus, a patient’s stress and radiation exposure are reduced. — Photo courtesy Hill Country Memorial

Creek Street Dental Ericka T. McBrine, D.D.S

General Dentistry 101 West Creek Street • Fredericksburg 830-990-1178 • www.creekstreetdental.com We accept all major dental insurance plans.

We offer a wide variety of services including wisdom tooth removal and I.V. Sedation

MON T H LY in the SH OWER

1. Place one hand behind your head.

2. Use the pads of your three middle fingers to move your hand over the entire breast area including the sides and into the underarm.

3. Use your right hand for the left breast and left hand for right.

4. Follow the pattern pictured.

Check for lumps, knots or thickenings. If found, call your physician.

40 plus

SCH EDU L E A MAMMOGRAM Y EAR LY see other side

27

LEIGH ANNE BAINS, M.D. NEuroLoGy Specializing in Movement Disorders • Parkinson’s Disease & Related Disorders • Tremors • Restless Leg Syndrome • Headaches/Migraines • Dizziness • Peripheral Neuropathies • Seizure Disorders • Muscular Disorders • Stroke • Carpal Tunnel • Alzheimer’s Disease

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420 Water St. #107 Kerrville, TX 78028

For Appointment call 830-997-3283

Care from our home to yours...

Services offered: • •

Peterson Pathways Dementia and Cancer Support Groups

• • •

Transitional Care Palliative Care Hospice

•

Adult and Children Bereavement

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Medical Directors: James Young, MD and Ricardo Montemayor, MD

Board Members: Louis Romero, Margie Jetton, Tina Woods, Dr. Val Chyle and Steve Pautler, COO, Peterson Regional Medical Center

Peterson Hospice 1121 Broadway, Kerrville 830-258-7799

www.petersonhospice.com

28

Get fit your way

By Sam Erickson Exercise can seem like such a chore, particularly if you haven’t been physically active for a while. For many, starting an exercise program means getting new workout clothes and heading out to some new facility, whether a gym or a yoga studio. Really, exercise can be pretty simple. There are opportunities around you at every turn.

The Centers for Disease Control and Prevention offer some flexible recommendations for exercising. At the very least, adults should engage in moderate aerobic activity for 150 minutes each week or vigorous physical activity for 75 minutes each week. Activities that strengthen muscles are also recommended at least two days per week.

The easiest, cheapest option is to walk. For walking to count as exercise, the heart rate must be elevated and you’ll have to break a sweat, but all you will really need is a decent pair of shoes and a little bit of sidewalk to start on

your way. Even if you can only manage a 15-minute walk, you’ll get the minimum recommended. If you feel good at a brisk walk, you can try jogging at a slow pace and gradually increase the pace as you get fit.

Kids are a great source of energy, and you can tap into that to help you in your exercise regime. If you have kids, you can join them in a game of tag, a swim in the pool or just running around for a few minutes to get a modicum of exercise. If you’ve got a newborn at home and can’t get away, try using the baby as a medicine ball of sorts, using its weight to your advantage.

Joining a gym is a good option for some. Most gyms offer personal training, which can provide a lot of knowledge about diet and exercise. Trainers can also give you individual attention and establish a program that will help you be successful. Most gyms have multiple trainers, so if your personalities conflict, you can always seek out

another. Gyms also often have classes like aerobics, yoga and pilates, allowing you to vary your exercise routine.

Before joining, find out about the membership requirements and cancellation options. Paying for a gym membership you never use can be very discouraging.

Some people prefer solitary activities and some prefer activities that require larger groups. If you are generally an outgoing person or looking to develop your social life, team sports can be a great way to meet people and exercise at the same time. If you are looking for

some alone time, riding a bike or hiking can provide you with that.

The key element is to make your exercise work for your life, not to make your life work for your exercise. If you don’t find something you enjoy doing, then you won’t continue to do it. It’s great if you love to rock climb or go windsurfing or train for long runs, but that’s not what is required for you to be physically fit and lead a healthy, robust life. A few minutes a day a few days a week will keep you in good shape for years to come.

We’re adding on to our home just for you!

Come find out all about our NEW ADDITION to our wonderful community!

We are so excited to show you just how you will fit right in. Schedule a tour today by calling 830-997-9406!

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MID-TEXAS HEALTH CARE FAMILY MEDICINE DAVID CANTU, M.D. YVONNE HAUG, M.D.

Accepting New Patients

WELLNESS CENTER

This is your wellness coupon!

Your kick-start to a healthy new you.

Good for 3 trips to the HCM Wellness Center. clip and save

• urgent sick visits • child & adult wellness • family planning • immunizations • hospital & nursing home care • newborn care

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1305 N. Milam St. 830/997-7626 Serving the Hill Country since 1986 Accepting most insurances including Medicare

1

THE MOST COMPREHENSIVE FITNESS FACILITY IN TOWN (830) 997-1355 / 1006 S State Hwy 16 / hillcountrymemorial.org Monday - Friday 5:15am - 8pm / Saturday 7am - 2pm Sunday 2pm - 5pm

cooked vegetables or 100% vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. One cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group.

30

See more examples (/nutrition/everyone/fruitsvegetables/cup.html#cup) of what counts as 1 cup or ½ cup of fruits and vegetables.

— Centers for Disease Control

C. LANCE LOVE, MD

1 small apple

1 small banana

1 cup

1/2 cup

1 cup of lettuce* and 1/2 cup of other vegetables

6 baby carrots

1 cup

1/2 cup

1/2 large sweet potato and 1/2 cup of green beans

16 grapes

Evening

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1/2 cup

Midday

Anyone eating on the run or at restaurants has probably noticed that food portions have gotten larger. Some portions are called “super size,” while others have simply grown in size and provide enough food for at least two people. With this growth have come increases in waistlines and body weight. To help with portion control, use the one cup method: One cup refers to a common measuring cup (the kind used in recipes). In general, 1 cup of raw or cooked vegetables or 100% vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. One cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group.

1 cup

Morning

What counts as one cup?

(830) 997-6000

820 Reuben Street, Suite A • Fredericksburg, Texas EXAMPLES OF 1 CUP

BRINGING BACK TO FULL FUNCTION. • Orthopedic Care • Sports Medicine • Hand Therapy

• Cancer Related Fatigue • Vestibular Rehabilitation • Therapeutic Massage

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31

Hill Country Vision Center

Chris Stewart, M.S.

508 S. Adams Fredericksburg, TX 78624

Licensed Professional Counselor

Shelly Blaker O.D. and W. Steve Kroeger O.D.

O D

Children, Adolescents & Families

O D

Therapeutic Optometrists Optometric Glaucoma Specialists

• ADHD • Depression • Anxiety • Sports Performance • Health & Wellness

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830-998-4320 • ckstwrt@gmail.com 306 Cottonwood Street • Fredericksburg, Texas 78624

Your loved one will feel right at home These and other services can be tailored to create the perfect program: TOTAL JOINT REPLACEMENT RECOVERY, STROKE THERAPY, LOW VISION,

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TOTAL WOUND & OSTOMY CARE, INFUSION THERAPY, BALANCE & FALL PREVENTION.

Accepting Most Insurances (830) 997-1336 / 1-800-859-3169

HealtHcare for tHe entire family Karen G. Cornett, M.D. John P. Ramsay, M.D. Nancy M. Rickerhauser, M.D. Kristi A. Stafford, M.D.

Family Medicine with Obstetrics

Suzanne E. Ellison, M.D.

Family Medicine, Wellness & Weight Loss

Matthew J. Hoermann, M.D. Family Medicine Board certified american Board of family medicine

Erika Benfield, MSN, RN, FNP-C Nurse Practitioner 200 W. Windcrest st. fredericksBurg, texas 78624-4408 830.997.0330 815 Front Street • ComFort, texaS 78013 830.995.5633

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Admit it. Skipping the back nine or staying out of your garden is affecting your life. Choose to stay active. Choose to be Restored.

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Schedule a consult with one of our Restore Orthos to discuss your next step.

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JOINT COMMISSION GOLD SEAL OF APPROVAL