Summer 2020
Thr ve Health and Wellness Magazine for Rural Central Texans
Helloine! SuTipsnsforhsafe fun in the water and sun
Beat the Heat:
Refreshing Aguas Frescas
nice’n kneesy K-Linn Read’s Knee Replacement
Park It!
Take Your Workout Outdoors
BIKIN’
with the Blackwells
Committed to Quality SILVE
R James R. Lee, MD Chief of Staff Hamilton Clinic
Gerald Snyder, MD Hamilton Clinic
HAMILTON HEALTHCARE SYSTEM
Robbye Lengefeld, MD Hamilton Clinic
Luke Killian, MD HGH ER
W. Shalor Craig, MD Charles Johnson, MD Hamilton Clinic Hamilton Clinic Hico Clinc Hico Clinic
Tim Rudolph, MD HGH ER
Kristen Stegemoller, MD FPC Mills County
Brad Bartels, MD HGH ER
Keith Ellison, MD Orthopedics Specialty Services
Thomas Aycock, MD Julia Fernandez, MD Wound Care Behavioral Health
Ryan Adams, MD Shelly Lengefeld, PA-C Hamilton Clinic General Surgery Specialty Services
Melanie Bartek, OD Central Texas Eye Care
Stephanie Shepherd, APRN, FNP-C Hico Clinic
John Seth, APRN, FNP-C FPC Mills County
Kayla Routh, APRN, FNP-C FPC Mills County
Trevor Watson, APRN, FNP-C FPC Mills County
Shelly Boyle, PA-C Hamilton Clinic
Grant Ward, PA-C Hamilton Clinic
Mistee Jefferies, APRN, PMHNP-BC Behavioral Health
Arlene Brown, APRN, FNP-C Hamilton Clinic
400 North Brown • Hamilton, TX
(254) 386-1600 hamiltonhospital.org
Committed to You
contents
Greetings Thr ve readers! elf care and boosting our immune systems are now on our summer health agendas. There are so many choices in our community to promote summer health. Whether you head to the wellness center, take a walk to soak up some sunshine, swim, run or start a whole new fitness and nutrition program, Hamilton Healthcare System is here for you and your family. We offer Grady Hooper many services, check ups and programs CEO to help you get started this season. Hamilton Healthcare So plan a summer health regimen, System get back in touch with the outdoors and enjoy what we haven’t had for so very long. Stay safe, be well and wear masks when you are out and about. These are new times for us as we continue to achieve our best health! Happy Summer!
Summer 2020 4 NUTRITION
20 ACTIVE
6 HEALTHY MIND
22 HYDRATION
8 SAFETY
24 REFRESHERS
10 PREVENTION
26 ASK THE DOC
12 VISION
28 WHAT’SNEW
Berry Bluetiful Magnificent Melon
Let’s Ride Proper Helmet Fitting
Mindfulness
Beat the Heat
Wet’n’Wise
Aquas Frescas
Hello Sunshine!
Men’s Health
The Right Kind of Shady
Goldthwaite PT EMS covering San Saba Dr. Adams in Stephenville
14 FITNESS Park It!
30 DIRECTORY
16 SPOTLIGHT
Community Resources
Meet Dr. Ellison Nice ‘N Kneesy
31 WELLNESS
Right Start to Healthy Kids ALZ: Know the Signs
18 COMMUNITY
Bikin’ with the Blackwells
Park Bench Workout PLUS Guide to Local Parks
H
H
amilton erald-News Published by 101 N. Rice Street | Hamilton, TX 76531 254-386-3145 | hhnpaper.com
page 14
FOCUSED CARE AT HAMILTON Quality Care. Dignity. Respect.
It Takes a Minute to Change a Life
Long Term Care
Skilled Nursing
Assisted Living
www.fpacp.com 1315 East Hwy 22 Hamilton, TX 76531 254-386-3171 An HHN publication
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nutrition
fresh
Berry bluetiful
Berry Caprese Serves 6
INGREDIENTS:
½ cup 2 cup 1 cup ½ cup 1 cup ¼ cup 1 Tbsp 6 cup
Salad
balsamic vinegar fresh strawberries sliced fresh blueberries fresh basil chopped fresh mozzarella cubed sliced almonds olive oil spring mix salad
= 1 cup
DF This simple yet fresh Berry Caprese Salad is a perfect salad for when strawberries and blueberries are in season. Can be eaten as a side dish or have grilled chicken added to it to make it a main dish. Enjoy one of our favorite summer-inspired salads!
C
The berry best way to store berries
K
Per serving: 200 calories, 7 g total fat, 2 g saturated fat, 10 mg cholesterol, 150 mg sodium, 24 g carbohydrate, 2 g dietary fiber, 18 g sugars, 7 g protein.
Fridge
Freezer
Store berries in the refrigerator for longest life and best quality. If your refrigerator has a fruit & vegetable drawer, store them there.
OPTION 1: Lay berries in a single layer on a cookie sheet and set in the freezer. After a couple of hours, remove berries from the freezer and place in a freezersafe container to be placed back in the freezer. This helps prevent clumping.
wait to wash
Wait to wash berries until just before using or consuming. Washing berries before storing can add excess moisture and promote mold growth.
4
1
Blueberry power: Fiber
INSTRUCTIONS:
1. Pour balsamic vinegar into a small saucepan. 2. Bring to a gentle boil over low heat; 3. Cook 15 minutes or until reduced to a thick glaze. 4. Allow to cool. 5. Place strawberries, blueberries, mozzarella, almonds and basil on top of spring mix salad. 6. Drizzle with olive oil and balsamic glaze.
Low in fat and sodium, the small and mighty blueberry contains polyphenols, which not only give them serving their rich color but also have been shown to lessen 80 calories inflammation.
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OPTION 2: Place berries in a freezersafe baggie and lay as flat as you can in the freezer to prevent clumping.
Dietary fiber may reduce the risk of heart disease and help keep cholesterol in check. It adds bulk and may help you feel full faster.
Vitamin C
Vitamin C boosts the immune system, is necessary for growth and development of tissues and promotes wound healing.
Vitamin K
Vitamin K is necessary for bone metabolism. It also regulates blood clotting and blood calcium levels.
Manganese
Mn
Manganese helps the body process cholesterol and nutrients such as carbohydrates and protein. blueberrycouncil.org
An HHN publication
Serves 8
1
A cool refreshing treat on a hot summer day, watermelon is packed serving with vitamins, minerals, antioxidants and amino acids that go 80 calories beyond hydration.
= 2 cup
Watermelon fuel: Vitamin A
A
Vitamin A helps maintain healthy teeth, skeletal and soft tissue, mucus membranes and skin. It promotes good eyesight and plays a role in healthy pregnancy.
Vitamin B6
B6
Vitamin B6 assists in making antibodies to fight disease, maintains normal nerve function, makes hemoglobin, breaks down protein and keeps glucose in normal ranges.
Vitamin C
C
Potassium
K+
Magnesium
Mg
Vitamin C is needed for the growth and repair of tissues, immune support and aids in the absorption of iron. Potassium is an important mineral that helps control the electrical activity in the heart. It also builds proteins and breaks down carbohydrates.
Prep time: 20 minutes Cook time: 10 minutes
INGREDIENTS:
1 ½ lbs. 1 ½ tsp. 1 ½ tsp. 1 ½ tsp. ¼ tsp. 16
medium shrimp, peeled and deveined smoked paprika ground cumin ground chili powder olive oil medium corn tortillas
Salsa: 3 cups ½ cup ½ tsp. 1 cup ⅓ cup 1 4 Tbsp. 1 Tbsp.
seedless watermelon, diced red bell pepper, diced green bell pepper, diced cilantro red onion, diced serrano pepper, diced fresh lime juice sugar
INSTRUCTIONS:
1. To prepare salsa, gently toss together all of the ingredients for the salsa. Cover and chill until ready to serve. 2. In a large bowl, combine the shrimp, paprika, cumin, chili powder and cayenne pepper. Toss well to coat the shrimp. 3. Heat the olive oil in a non-stick skillet over medium-high heat. 4. Add the shrimp and sauté about 5-7 minutes or until shrimp are fully cooked. 5. Heat the tortillas in a skillet or microwave until warm. 6. Add shrimp to each taco. 7. Top with Watermelon Salsa
Tacos are a favorite food staple in Texas, and this Shrimp Taco recipe is a great and easy twist for a quick summer dinner. The cooked shrimp is a great way to include seafood in your diet, while the Southwestern Watermelon Salsa provides a flavorful, refreshing and low-sodium alternative to traditional salsa. You can use whole wheat tortillas to include more whole grains to your meal. Per serving: 198 calories, 2.7 g total fat, .5 g saturated fat, 107 mg cholesterol, 521 mg sodium, 30 g carbohydrate,4 g dietary fiber, 6 g sugars, 15 g protein.
Shrimp Tacos with southwest watermelon
Salsa
Required for more than 300 biochemical reactions in the body, magnesium maintains normal nerve and muscle function, supports immune health and keeps the heartbeat steady.
Thiamin
B1
Thiamin converts carbs into energy to fuel the brain and nervous system. It also plays a role in muscle contraction.
Phosphorus
P
A primary nutrient required for healthy bones and teeth, phosphorus also plays a role in how the body uses carbohydrates and fat. watermelon.org
magnificent
melon An HHN publication
Submitted by Sheila Ondrusek
Family & Consumer Science Agent
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healthy mind
Mindfulness
y, If you w p p
Living with
balance, calmness and clarity
In education, mindfulness can be Since evidence-based research has found adaptable to all age levels. One such mindfulness to be effective in many areas of mindfulness curriculum is based on the one’s lifestyle—why concept of kindness. Working with kids not give it a at all developmental levels will help try? decrease bullying as mindfulness exhibits supportiveness to oneself as well as others. Mindfulness utilized in schools has been found to lead to students being less likely to drop out of school. A figurative body scan can make one aware According to the non-profit organization of each part of the body. Mindfulness in Education, interventions in education have been found to improve Mindfulness games for kids include blowing attention, self-control, emotional resilience, bubbles as it involves breathing—exhaling steadily recovery from addiction and memory and and being aware of the bubbles forming, detaching, immune response. popping or floating away. There are mindfulness exercises that Blindfold taste testing that involves texture, can be used to practice meditation. Some smell, and taste to experience tasting and naming of these include becoming more aware of the food is also a mindfulness activity. senses including the way food smells, tastes, A texture bag allows one to touch different feels, and looks. shapes and textures to explore the feel of an Mindfulness serves two purposes. It serves object. as an awareness of thoughts, feelings, and sensations of the surrounding environment. Meditation can provide awareness of It also practices acceptance of these surroundings using breathing techniques experiences without judgement; meaning and sounds in the environment to one observes what is happening with exhibit awareness. acceptance of other people and oneself. Psychologically, mindfulness is linked Symptoms of to higher rates of happiness, well- anxiety and depression being and positive emotional states. It may be decreased by becoming more aware has been linked to improved memory, of one’s presence, taking one day at a time concentration, focus, creativity and and becoming more aware of the life, nature problem-solving. and goodness in one’s environment as it may Health benefits include stronger immune be one of the best ways to find peace. systems, lower levels of physical pain and a A licensed Clinical Social Worker from Stephenville, better overall health. With improved health, Angela Bush holds a Masters of Social Work from Our education, job skills and emotional states, Lady of the Lake University in San Antonio. She perhaps mindfulness should be considered has spent most of her career working with aging or as it has been found to improve one’s life in disabled populations. Angela enjoys reading, being many ways. with family and watching baseball and football.
ways to practice Mindfulness:
eh
indfulness is a way of addressing one’s life with a sense of balance, calmness and clarity. It is a way to share encouragement of one’s life with others, and, in turn, to bring joy to ourselves as well. Angela Bush, We all have struggles, but by using mindfulness, LCSW we can put these struggles Solutions Behavioral Health into a perspective that encourages us, and others, to have a conscious appreciation of normal everyday activities such as cooking, eating a meal, spending time with family and working in one’s career field. Mindfulness can even be beneficial with common activities such as paying bills. You may have heard the saying, “Enjoy the little things in life.” This is the central theme of mindfulness. It is a whole new outlook hers to t ot b of focusing on the n a positive and letting go of the negative. Mindfulness plays a role in communication and interaction Dalai Lama with others. It involves using one’s own self-awareness and attention to self-care, to improve communication with others. Mindfulness has evidence-based impacts on job satisfaction, reduction in work-related stress and emotional regulation.
appy, If you
practice compassion. nt to be h wa a
group and individual counseling for seniors • adults • adolescents • families HAMILTON HEALTHCARE SYSTEM
Solutions
B E H AV I O R A L H E A L T H 6
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Talk to your physician or call for more information.
254-386-1800 400 North Brown in Hamilton An HHN publication
Proudly Caring for Each Patient Individually and with the Utmost Integrity
Board-Certified Full-Scope Oral & Maxillofacial Surgery TMJ Disorders • Facial Trauma & Reconstruction Facial Cosmetic Surgery • Orthognathic Surgery • Advanced Dental Implants Cleft Lip & Palate
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254-918-0159 402 East 6th Avenue / Belton, TX 76513 402 East 6th Avenue/ Belton, TX 76513 254-350-2690 254-350-2690 www.texasoralfacial.com
www.texasoralfacial.com
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safety
n Wet Wise
ater is an attraction during the summer months, whether we’re drawn to lakes and rivers, oceans and beaches, or pools and water parks, safety is necessary. The staff at Hamilton Healthcare Becky System wants everyone to enjoy their time Thompson, RN Trauma in the water Coordinator safely. Drowning According to the Texas Submersion Registry, of the 408 is the submersions reported in 2014, 81% were children 2nd leading younger than 14. cause of death Children ages one to four are more likely in children to drown in a pool, but children ages 5-17 are ages 1 - 14. more likely to drown in Centers for Disease Control natural water. Many items in and around homes, such as bathtubs, wells, toilets and decorative ponds, can pose potential drowning situations. According to the American Red Cross, 69% of children who drown were not expected to be in or near water.
Open Water Swimming
While swimming pools get the most attention when talking about water safety and drowning prevention, the fact is that more children older than 5 and teenagers drown in lakes, rivers and oceans.
Hidden Dangers in Open Water:
Limited visibility- Unlike pools you can’t see the bottom in open water. This makes judging the depth difficult. Never dive head first into open water; jump in feet first. Sudden drop offs- While pools usually have depth markers, open water has no markers, making it difficult for swimmers to know if they are getting into water over their heads. Currents and tides- Currents in rivers, streams, creeks and oceans can be fast moving and unpredictable. In oceans, riptides can be extremely strong and dangerous. Avoid swimming in unsupervised areas or areas not designated for swimming
NEVER SWIM ALONE! Boating
Boating is a fun pastime whether you are cruising, skiing or fishing. There are some safety rules and laws you are required to follow when on a boat in the state of Texas: • All children younger than 13 are required to wear a life jacket the entire time they are on the boat. It doesn’t matter if they can swim or not. • All people operating or a passenger on a jet ski MUST wear a life jacket.
Pointers for protecting your family around water
• There MUST be a life jacket on the boat for every person on the boat • Drinking and boating DO NOT mix. The Texas game wardens can give you a ticket or arrest you for boating while intoxicated.
Reduce Drowning Risk
The main factors that impact drowning risk as reported by the CDC: • Lack of swimming ability: Many adults and children cannot swim. The American Academy of Pediatrics recommends that all children be taught to swim after the age of 5. • Lack of close supervision by an adult: Drowning can happen quickly and quietly in any setting with water, such as bathtubs, swimming pools or buckets. The person supervising children in a pool, bathtub or around any water should be focused on supervision only. That means no looking at cell phones, completing household chores or visiting with others. Focus should be on the child or children in the water. • Failure to wear life jackets: In 2015 the U.S. Coast Guard received reports of 4,158 boating incidents with 2,613 boaters injured and 626 deaths. Of these boating deaths, 76% were caused by drowning, and 85% of the victims were not wearing life jackets. • Lack of sufficient barriers: Barriers, such as pool fencing, prevent children from accessing the pool without an adult. Beware fencing issues like gaps, heights below four feet and styles that children could climb over.
Fact or Fiction
If my child has had swimming lessons, I don’t have to worry about them drowning.
FICTION: Review of children who drown in pools revealed that 47% of 10- to 17-year-olds reportedly knew how to swim.
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It’s the lifeguard’s job to watch my child at the pool.
FICTION: The lifeguard is responsible for enforcing the rules, scanning the pool, rescuing and resuscitating. YOU are responsible for watching YOUR children in the pool.
If a child is drowning nearby, I would hear the splashing and yelling.
FICTION: Drowning is usually silent. Once a child is in trouble you may have less than a minute to react. An HHN publication
5
Prevent Drowning
critical water safety skills
Research has found the following prevention strategies is effective at reducing the risks of drowning: • Supervision, staying close, being alert and watching children in and around water. • Appoint a designated person to monitor to indicate water competency children during social gatherings around pools, lakes, ponds or the ocean. Never assume that “someone” is watching. Jump or step into water over one’s head • Never leave a child unattended in a pool, spa, bathtub, other water sources. and return to the surface on their own. • Have a telephone close by when you or your family are using the pool but DO NOT surf the web, chat or text while monitoring Tread water for 1 minute without using a children. flotation device. • Know how to swim. Adults supervising the pool should know how to swim and perform the water safety skills that indicate water competency. Be able to turn around in a full circle in • If a child is missing, check the water first the water and find an exit from the pool. • Teach your children how to swim • Pool toys are not safety devices. Do not use pool toys, floaties or noodles in place of life jackets for children that cannot pass the water Swim 25 yards without a flotation competency skills check. device and without stopping. • No horseplay. Don’t allow horse play such as “dunking” another person, this could lead to injuries and drowning. Exit a pool without using a • Install fencing 4 to 5 feet tall on all four sides of the pool with self-locking latches that children cannot reach. ladder or steps. • Install pool and gate alarms to alert you when children American Red Cross go near the water. • Have a first aid kit and rescue equipment such as an approved life ring or a long pole at the pool side. Becky Thompson has cared for the Hamilton community as • Know CPR, Starting CPR immediately increases the person's a nurse since 2001, first in the Emergency Department and chances of surviving the incident.
1
2
3
4
5
CPR
Hamilton Healthcare System offers Heartsaver CPR classes at no charge to the public. Contact 254-386-1586 for information.
now as Trauma Coordinator. She enjoys educating her community in safety and prevention techniques.
Proudly serving Central Texans since 1991
(254) 386-8971 leehealthcare.com An HHN publication
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prevention h e t h e r working in a field or vacationing on a beach, summers for rural Central Texans usually mean time outdoors in the sun. Studies have shown that prolonged, repeated exposure to Robbye the sun’s harmful UV rays Lengefeld, M.D. increases the likelihood Hamilton Family of developing skin cancer. Practice Clinic There are three types of skin cancer: basal cell, squamous cell and melanoma, the most aggressive and fatal form of skin cancer. The incidence of melanoma skin cancer is increasing faster than any other potentially preventable cancer in the United States. Melanoma is the 5th most common cancer in American men and women. Melanomas occur both in sun-exposed and non-exposed areas on the body.
RISK FACTORS
Risk factors for melanoma include genetic, phenotypic and environmental factors. Genetic factors include family history. Approximately 10% of melanoma are familial. Although most melanomas are not associated with pre-existing nevus, or moles, there are approximately 10 to 20 percent that arise in association with existing spots on the skin. Individuals who have atypical nevi, lots of moles, have an associated three to 20 fold elevated risk of developing malignant melanoma. Those
with greater than five clinically atypical nevi are at higher risk for developing melanoma. Phenotypic risk factors include very sun sensitive individuals. This includes those with light skin pigmentation, red or blonde hair, high density freckling and light eye color such as green, hazel or blue. Environmental factors include higher rates of melanoma in people with extensive and repeated intense exposure to sunlight or other UV radiation sources, such as tanning beds. Studies have shown strong association with development of melanoma in those with intermittent exposure and sunburn that occurred in adolescence or childhood. Melanoma risk is also increased by UV exposure from tanning beds, especially when used before age 35.
SCREENING
Studies suggest those at high risk have an annual screening through a routine full-body skin exam by clinician with skin expertise. The American Academy of Dermatology does not have specific recommendations regarding skin cancer screening for the
Are you at high risk? • white male over 50 • more than 50 moles • 1 or more atypical moles • family history of melanoma • childhood radiation exposure • significant sun exposure early in life • one blistering sunburn under the age of 30
• chronic outdoor activities without adequate UV protection • indoor tanning bed use • use of meds that suppress the immune system • fair skin, red or blonde hair, light eyes
The ABCs of Melanoma asymmetry or irregularly shaped
A lesion B border irregularities variegation, different C color colors within the same region greater than or equal D diameter to 6 mm or evolution E enlargement meaning a lesion that is changing in color shape or size
u o y d i D know? Even one blistering sunburn in childhood or adolescence more than doubles your chances of developing melanoma later in life.
Summertime is for mammograms.
Skin Cancer Foundation
Early detection is the best protection against breast cancer. The American Cancer Society recommends annual mammograms for women over 40. Ask your physician for a referral and squeeze in some time this summer to try Hamilton General Hospital’s new 3D digital mammography unit.
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An HHN publication
non-high-risk population, but encourages everyone to perform skin self-exams to check for signs of skin cancer and get a skin exam from a clinician. A self-skin exam can help find cancers early and is especially important for people at higher risk. The American Cancer Society recommends monthly skin self-exams, reporting any concerns to a clinician.
PREVENTION
Prevention for skin cancer is to avoid prolonged periods of time in the sun and, when you are outdoors, to frequently reapply sunscreen and wear protective clothing.
TREATMENT
At Hamilton Healthcare System, we frequently do routine skin checks as part of a well-adult exam or well-woman exam. On identification of concerning skin lesions, we can provide further care such as biopsy for further workup to identify if the lesion is indeed cancerous and if so, what type of skin cancer -- basal cell, squamous cell or melanoma. Once identified, depending on the size and location, we can completely excise the lesion in Hamilton or refer to dermatology or plastic surgery, if needed. The best protection against skin cancer is prevention. While you are enjoying the outdoors this summer, take precautions to protect yourself and your children.
A Hamilton native, Robbye Lengefeld, M.D., joined the Family Practice Rural Health Clinic in 2004. She received her bachelor’s degree in Biomedical Science from Texas A&M University in 1997 and her M.D. in 2001 with AOA honors.
Layer Up! Protect yourself and your family:
Seek shade, especially during midday. Wear clothing that covers your arms and legs. Wear a hat with a wide brim to shade your face, head,
ears and neck.
Wear sunglasses that wrap around and block
both UVA and UVB rays.
Use sunscreen with a sun protection factor (SPF) of 15 or higher, and both UVA and UVB (broad spectrum) protection. Don't forget to reapply every 2 hours and after swimming, sweating or toweling off. Avoid indoor tanning. Centers for Disease Control
FIGHT CANCER At Texas Oncology we know the fight against cancer can’t wait. Physicians and staff at Texas Oncology are at work, every day, to ensure cancer patients continue to safely receive the vital care they need. We are proud to serve Waco and we thank our staff for their effort and dedication to our community in these challenging times. Learn more or schedule a telemedicine appointment at www.TexasOncology.com.
TEXAS ONCOLOGY– WACO
1700 W. State Highway 6 Waco, TX 76712 T: 254-399-0741 F: 254-399-0779
TEXAS ONCOLOGY– HORIZON CIRCLE
6520 Horizon Circle Waco, TX 76712 T: 254-755-4460 F: 254-755-4469
Additional locations in Clifton, Gatesville, Groesbeck, Hamilton, Hillsboro and Mexia.
An HHN publication
1-888-864-4226 • www.TexasOncology.com
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The right kind of
Shady s summer draws near and the days get warmer and longer, Central Texans spend more time outdoors. There are many health benefits to spending time Melanie Bartek, outdoors, but it is O.D. extremely important to Central Texas Eye Care properly protect our eyes during outdoor activities. When outside, we are exposed to UV light from the sun. It is believed that long-term exposure to UV light can lead to the development of cataracts, macular degeneration, benign growths of the eye’s surface and cancer of the eyelids and skin around the eyes. Sunglasses can help protect eyes from UV light.
Best Sunglasses
Lens color or tint is more of a personal preference. Many people prefer a gray lens because it does not distort color perception. Some people prefer other color lenses for specific activities due to the increased contrast of certain colored objects when viewing through these lenses. One color is not any better for the health of the eyes than another color, as long as the lens blocks the UV light from
passing through it. The American Optometric Association recommends that sunglasses block 99 to 100 percent of both UV-A and UV-B radiation. A hat or cap is good for blocking light that might enter above the lenses.
Sun on Water
When around water, exposure can be compounded from light reflected off the water as well as direct sunlight above you. Polarized sunglasses can reduce eyestrain, especially when around water. Polarized lens have UV protection and tint just like regular sunglasses, but they also cut reflected light in half. This is especially nice when trying to see down into the water.
Swimming and Contacts
When swimming in the summer, you want to take extra precautions with contact lenses. Contacts should be removed before swimming. Our eyes have many natural defenses against infection, but contact lens wear will compromise some of these. When lake, river or pool water comes into contact with contact lenses, bacteria in the water can stick to the lens, leaving it in contact with the eye longer than it would be otherwise. Also with contact lens wear, the lens on the eye can at times cause tiny breaks in the top covering of the eye leaving a
place for the germs to enter and start an infection. Just a reminder also, contacts should be removed before taking a shower or bath for the same reasons.
Safety Glasses
Safety glasses when working in the yard are another important mechanism of eye protection. When mowing, weed eating or sawing, often things go flying through the air. This can cause trauma to the eye and/or an eye infection. Safety glasses create a barrier between those flying objects and your eyes. If your safety glasses are marked with Z87.1, they have met testing requirements as described by the American National Standards Institute for protective eyewear. Summertime is a great time to get outside. We want rural central Texans to be safe and protect their eyes. A 1992 graduate of Goldthwaite High School, Dr. Melanie C. Bartek received her Bachelor of Science in Biomedical Science from Texas A&M University and her Doctor of Optometry from University of Houston College of Optometry in 2000. A therapeutic optometrist and certified optometric glaucoma specialist, she has been in practice at Central Texas Eye Care, formerly Mills County Eye Care, since July 2000. Dr. Bartek lives in Goldthwaite with her husband and three children.
Comprehensive vision exams Contact lens exams Diagnose and treat eye diseases and conditions Eyeglass fittings Vision correction products
Central Melanie Texas Eye Care Bartek, O.D.
1020 Fourth St., Goldthwaite | 325-648-2040 | centexeyecare.org
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vision
Protect eyes from harmful UV rays:
Comprehensive diabetic education focusing on disease management and education.
Look for "100% UV protection":
When shopping for sunglasses, choose those that block both UV-A and UV-B rays and that are labeled either UV400 or 100% UV protection.
Wrap around and add a hat: Choose wraparound styles that block the sun from the sides. Add a hat: Wear a broad-brimmed hat along with your sunglasses.
Remember the kids: Don't foget that kids need sunglasses and hats, too. It's best to keep children out of direct sunlight during the middle of the day. Beware the wrong shady: The sun's rays can pass through haze and clouds. Sun damage to the eyes can occur any time of year, not just in summer. Be aware of UV-intense conditions:
Sunlight is strongest mid-day to early afternoon, at higher altitudes, and when re reflected off of water, ice or snow. American Academy of Ophthalmology
Learn daily self-management in individual sessions or televisits: • making healthy food choices • staying physically active • monitoring your blood sugar • taking medications HAMILTON HEALTHCARE SYSTEM
Diabetes E D U C A T I O N Certified Diabetes Care and Education Specialists (CDCES) American Diabetes Association (ADA) accredited program
254-386-1891
COMPOUNDING EXCELLENCE
Our state-of-the-art prescription compounding facilities, experience in veterinary compounding, and warmly holistic approach truly set us apart. At McMahan Pharmacy Services, Inc., our reputation has been built by using the purest pharmaceuticals combined with the latest technology. Our dedication to providing customers with continued excellence is inherent in our service and preparations.
CHRONIC CARE MANAGEMENT
Individually tailored
SERVICES healthier, happier YOU. for a
1503 W. Front St, Goldthwaite, Texas
325.648.2484
Mon-Fri: 8:30-5:30pm • Sat: 8:30am-12pm
mcmahanpharmacy.com An HHN publication
Chronic Care Management is care coordination for patients with two or more chronic medical conditions. Chronic Care Management helps the patient reach better health outcomes and quality of life. By focusing on your chronic care conditions more often, you decrease the risk of trips to the emergency room, hospital, and declining health status.
• Chronic disease education and support to reach health goals. • Preventive care (ie. Immunizations, lab work) • Medication Reconciliation • Regular communication • Personal attention for your health care needs • Provide 24/7 access to care For more information contact
Sammie Montgomery, Pharm.D.
at 325-648-2484 or sammie@mcmahanpharmacy.com
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WORKOUT BY JARED COOK, WELLNESS CENTER DIRECTOR. DEMONSTRATED BY JEANNA REINKE.
n a i r a Bulg ts Squa
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start 14
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traight s s g e l p e * Ke tra for an ex e. challeng
An HHN publication
! t i k r Pa
fitness STEP-UPS
Stand in front of the bench. Plant one foot firmly on the bench. Step up extending your leg and drawing your other leg up to standing on the bench. Reverse the movement returning to the ground. Be sure to switch legs.
A TOTAL-BODY PUSH-UPS WORKOUT Place your hands on the bench or picnic table, just under your shoulders. Your arms should be fully Engage your core as you step your legs ON A PARK BENCH extended. behind you in a plank position. Bend your elbows
Try it at l a c o l e s e th parks: HAMILTON
top
Hamilton takes pride in 78 acres of beautiful parks. Walk along the beautiful 1.5 mile paved nature trail at Pecan Creek Park.
HICO
The Hico City Park spreads across 43 acres and includes more than one mile of paved hike and bike trails along the tree-lined, north bank of the Bosque River. Cool off at the splashpad.
GOLDTHWAITE
Take a stroll or enjoy a little yoga in the Texas Botanical Gardens. The Goldthwaite City Park includes a swimming pool.
start
SAN SABA
San Saba is home to three city parks. Mill Pond Park features a spring-fed pond with sandy beach. Paved hiking and biking trails are just across the highway at San Saba River Nature Park with camping at nearby Risien Park.
and lower your chest to the bench or table. From this position, press through your palms as you extend your elbows back into the plank position.
SQUAT TAPS
Start facing away from the bench with feet hipdistance apart. Engage your core, raise your arms straight out in front of you as you hinge at the hips reaching your seat back to tap on the bench. Be careful to keep knees over ankles. Press through your heels to return to standing.
TRICEP DIPS
Sit on the edge of the bench, your hands gripping the bench directly outside your hips. Place your feet on the ground in front of you, your knees bent at a 90-degree angle. Slide your butt off the bench so that you’re supported only by your hands and your feet, your arms fully extended. Bend your elbows to a 90-degree angle keeping them close to your body as you lower your seat toward the ground. Press up to start, stopping just shy of locking out your elbows.
BULGARIAN SQUAT
Stand facing away from the bench with feet shoulder-width apart. Reach one leg behind you, placing the top of your foot onto the bench’s seat. Engage your core and bend both knees into a lunge position with front knee inline with your ankle. When your back knee is almost to the ground and your front knee forms a 90-degree angle, reverse the movement and press back to standing.
V-SIT BICYCLES
7
An HHN publication
g n i g n Ha e s r e v e R Curls
Sit across a bench or picnic table so that your seat is about six inches from the edge of the platform with your hands on the bench behind your hips. Engage your core, lengthen your spine, bend your elbows and lean back. Extend one leg completely, lifting it from the bench, and draw the other leg up toward your chest with knee bent. Switch. Alternate pedaling legs.
top
HANGING REVERSE CURL
Like above, sit across a bench or picnic table so your seat is about six inches from the edge of the platform with your hands on the bench behind your hips. With knees and ankles together and bent at 90-degree angles, engage your core and pull your knees to your chest. Reverse the movement, lowering your legs slowly back down.
start
Consult your physician before starting any new exercise program.
Hamilton Healthcare System | Thrive
15
spotlight Meet Dr. Ellison Board Certified Orthopedic Surgeon Keith Ellison, M.D. has cared for Hamilton Healthcare System patients for more than eight years. He joined the Hamilton General Keith Ellison, Hospital staff full-time M.D. Orthopedics in 2017 bringing total orthopedic care to rural Central Texas. An active sports enthusiast, Dr. Ellison played baseball for Baylor throughout his undergraduate years before attending medical school at the University of Houston. He completed his residency at The University of Texas Medical Branch at Galveston in 2013. Dr. Ellison currently sees patients at the Specialty Services Clinic in Hamilton and Mills County Rural Health Clinic in Goldthwaite. Dr. Ellison offers full spectrum nonsurgical and surgical care with a multi-disciplinary approach to prevention, diagnosis, treatment and rehabilitation for orthopedic concerns and conditions including: • Rotator Cuff Repairs • Knee Arthroscopies • Fracture Care and Surgeries • Knee Replacements • Shoulder Replacements • Trigger Finger Release • Carpal Tunnel Release Not only does Dr. Ellison provide surgical services, but he also works closely with local athletic programs to provide consulting and treatment of sports injuries. He hosts a sports injury clinic on Saturday mornings at Specialty Services Clinic during the fall. Dr. Ellison continues to be active in sports and is a cycling enthusiast. He enjoys hunting, fishing and spending time with his wife, Angela and their 10-year-old twins. “I grew up in Houston and am excited to be in a small town,” said Dr. Ellison. Please contact your physician for an orthopedic referral to Dr. Ellison or call the Specialty Services Clinic at 254-3861524 for more information.
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Hamilton Healthcare System
nice'n kneesy
By Maria Weaver
hen K-Linn Woodward-Read Dr. Ellison and Hamilton General Hospital met Hamilton’s Dr. Keith Ellison, received the highest rankings on the web she entered his office on a cane, site. having dealt with knee pain from “I knew this place was safe,” she said. “They have great scores.” osteoarthritis for years. Her Director of Case Management office She sent her records to Dr. Ellison, and he on the tenth floor of a Corpus Christi confirmed what her Corpus Christi Wells Fargo building required doctor said. She needed knee her to walk two flights of replacement. stairs from the parking She told him she garage before reaching understood but explained the elevator. why she could not do it “Every day, I had to right away. He agreed drag myself up the to a gel injection, and handrail,” she said. after finishing her “It hurt so bad it was project at work, they nauseating.” arranged the operation She took for June 27 of last year. corticosteroid and gel “It takes a team injections for several to make a surgery years, until her orthopedist successful,” K-Linn said. finally said no more shots. “Hamilton’s outpatient K-Linn needed a total knee surgery department from K-Linn Read the nurses, doctors and physical replacement. therapy is a fabulous team. There was She knew he was right. The painkilling effects of the shots were not lasting no chance I would fail.” nearly as long as they did at the beginning. Ellison, who joined the HGH staff in 2017 But K-Linn was too busy in her job but was part of the specialty medical staff managing a health plan with 176,000 for four years prior to that, performed the members in her territory that covered arthroplasty in which he made incisions Laredo, Corpus Christi and McAllen. Not to access the bones above and below the only that, but the company was also in the knee. process of converting to new software, He removed a portion of the bones and and K-Linn was in charge of making that the knee and replaced it with metal compohappen. Her company was not allowing nents. elective surgeries until the conversion was “It sounds barbaric,” K-Linn said, “but it’s so much better than it used to be.” complete. She argued with her doctor that she just K-Linn stayed overnight at Hamilton needed to stretch it a little longer until the General Hospital. She felt no pain afterward, new system went live, but he refused, telling she said. It was three days before she felt her the shots were no longer working. pain, and she took pain medication for K-Linn persisted, and the pain continued. about a month. Her husband, CFO at Hamilton Healthcare “Everyone was so nice,” she said. “Dr. Ellison even called me at home to make System, suggested she see Dr. Ellison. sure I was doing OK. We’re very lucky to “I looked him up,” she said. Having worked as a nurse, hospice service have him. owner and healthcare plan administrator, “I can’t say enough good about Dr. she knew she could check out the doctor Ellison, this hospital, the nurses and physical and the hospital on HospitalCompare. therapy. They helped me be successful. This
"It takes a team to make a surgery successful. Hamilton's outpatient surgery department from the nurses, doctors and physical therapy is a fabulous team."
An HHN publication
HELPING YOU
get back to life. How Hamilton's orthopedic team gave K-Linn Read her life back is a top 100 hospital in the nation, and for good reason, they all – every one – give 110 percent every day. “Tye (Mosely, Director of Physical Therapy) was very persistent,” she said. “He kept a good eye on my incision and was good with follow-up. “I would recommend Dr. Ellison to anybody,” she said. “He is not in a rush to cut but will try everything conservatively first.” Before her surgery, K-Linn was in constant pain. At night, her knees throbbed and swelled. She was tired all the time, narcoticdependent and had gastric issues. Today she enjoys going for walks with the dog and the grandchildren. She can climb flights of stairs with no pain. She looks forward to traveling with her husband and more adventures to come. As a bonus, she said, she has lost 23 pounds. K-Linn liked HGH so much, she joined the team in March – “just minutes before the quarantine” – and now serves as Director of Case Management. “I’m so glad to be here and that Dr. Ellison and his team did my surgery. “It was lifesaving for me,” she said. “They gave me my life back.”
90% of people who have
total knee replacement
report dramatic levels of
pain relief.
An HHN publication
Flexibility. Mobility. Recovery. • • • • •
Physical Therapy Occupational Therapy Speech Therapy Aquatic Therapy Pool Telehealth
• Sports Rehab • • • •
Pre and Post Surgery Pain Management Work Injuries Balance Therapy
Hamilton & Goldthwaite
Two locations to better serve you! Hamilton Healthcare System Physical Therapy Department
400 N. Brown, Hamilton | 254-386-1670 1503 1/2 W. Front St, Goldthwaite | 325-648-2333 Hamilton Healthcare System | Thrive
17
BIKIN' with the Blackwells By Kymbirlee Jeschke
18
rothers Garrison and Hayden Blackwell have always been involved in sports. “We are baseball-runningbasketball-football people,” said dad, Sheldon. About a year and a half ago, the mountain biking bug bit hard. “Mountain biking is everything right now,” he said. “It’s what they watch on YouTube.” Sheldon has noticed benefits of biking bleed into other sports. “It’s been good for their grip, core and knees,” he said. “Instead of training for biking, biking is training for everything else.” Like most families, the Blackwells started riding road bikes. “I thought it was boring,” said Hayden. They went to Colorado to visit their grandparents with road bikes but found out riding trails was much more fun. Before vacation last year, the Blackwells purchased their first mountain bikes. “That was fun,” said Hayden. The fun was just getting started. The Blackwells got involved with the National Interscholastic Cycling Association (NICA) and the Texas Mountain Bike Racing Association (TMBRA) and started competing in races. Mountain biking competition consists of three different disciplines: cross country, downhill and enduro. In cross country, the course is flat and there is more pedaling. This is Garrison’s favorite event, and he excels at it. Much like it sounds, downhill is a race down a hill, typically on rougher terrain. Enduro is a timed downhill race set in stages with obstacles. The rider is not timed on getting up the hill but is timed on how fast he can complete each stage. Thrive |
Hamilton Healthcare System
If it involves a jump, wheelie, endo – a backwards wheelie with the back tire off the ground -- or trick, Hayden is in. He loves adding tricks to a ride. While prevalent in more mountainous regions like Colorado, mountain biking races are fairly new to Texas the TMBRA was formed in 1996 while the Texas Interscholastic School Mountain Bike League, the local branch of the NICA, was not formed until 2010. Races produced by the NICA/TISMBL are geared for middle school and high school teams. Garrison and Hayden tackle the courses individually. Classes are broken down into beginner, intermediate and advanced. Distances start at five miles for beginners and go up to 20 miles for more advanced riders. Riding at the Blackwell house is a family affair. Garrison, the oldest, will be a junior this fall while Hayden is entering Hamilton High School as a freshman. Their parents, Sheldon and Mandy, have also gotten into trail riding. “The way we see it, we better OD on family time while we can,” said Sheldon. “You can’t get it back. You only get what you get in the now.” The Blackwells were very pleased to find mountain biking competitions had a familyfriendly atmosphere. Many of the races are held in or near state parks. Since most are ridden on Sundays but require participants to ride the course the day before for safety, competitors often combine overnight camping with rides. The Blackwells live the values of the NICA -- fun, inclusivity, equity, respect and community. They are excited to share their newfound passion with other families in the community. “Caden Hopper has done some road rides with us,” said Garrison, “so have the Medinas." The pasture, tank and wooded area behind the Blackwell home have been converted into about two miles of trail,
An HHN publication
community
Hayden and Garrison Blackwell
complete with berms, jumps and obstacles. When Garrison and Hayden are not riding, they are building the trail or tinkering with their bikes. “No dig, no ride,” said Sheldon. “If you don’t do your part building a trail, you don’t have a trail to ride.” In building their own trails, Garrison and Hayden have learned hard work and even some engineering. Mountain bikes can be expensive, so the Blackwells build their own. They buy their frames and upgrade parts, like pedals and dropper seat posts, as needed. “Garrison built his bike by himself,” said Sheldon. “My advice is to determine your budget and go a little bit more,” said Sheldon, who notes that the right bike makes all the difference. “It can save your life,” he said. “It’s pretty
An HHN publication
amazing what it can do and how good it does it.” Spills and falls are part of riding. “We always wear a helmet and usually sunglasses,” said Garrison. “Every week, we go somewhere to ride,” said Sheldon. Rides are generally in the eastern part of the state, but the Blackwells rode in Burnet once. TMBRA has races scheduled this fall in Paris, Huntsville and Kerrville, while the TIMBL often rides in Troy and Bridgeport. Depending on other activities, Garrison and Hayden average riding between 20 and 40 miles per week. A few weeks ago, they both clocked a 40-mile ride in a day. The Blackwells love sharing their knowledge and their favorite trails with friends. “Biking is good for the soul, health and camaraderie,” said Sheldon. “It yields more construction than destruction."
Hamilton Healthcare System | Thrive
19
active
s ' t Le ! e d i R
RIDERS JARED COOK AND GRACIE COOK. HELMET MODEL GRACIE COOK.
A picture is worth 1000 words. Trust yours to the team at Hamilton General Hospital Radiology 400 N Brown, Hamilton | 254-386-1600
• • • • • • •
X-Ray CT scan Ultrasound Bone Density 3D Digital Mammography Nuclear Medicine MRI
ycling is a great way to get outdoors with the whole family. Cycling promotes weight loss, strengthens the core, maintains balance and boosts cardiovascular health. A low impact form of exercise, cycling is easier on the joints than running. A 2013 study in Cycling Weekly even linked long-term cycling to the reduction of brain degeneration that occurs with aging. A study conducted by the Appalachian State University found that when done most days, exercise like cycling had profoundly positive effects on the upper respiratory system, reducing common colds and sick days by 40 percent. When done correctly, the benefits of cycling are endless. Here are some tips to get you started: 1. Choose the right type of bike. Will you ride on paved roads or trails? Are you planning on riding long distances? Choosing the right bike can help you reach your goals while the wrong kind of bike can leave you struggling. 2. Make sure your bike fits. Much like a new pair of tennis shoes, your bike needs to fit you. Improper fit can lead to injuries. A bike shop can help you find the right style and size of bike for you, but here are some pointers: • Bike size: Stand over the top tube and shoot for about an inch of clearance between your body and the frame. • Seat height: The general rule for seat height is that when you are sitting on your bike seat and one foot is at it’s lowest point, your knee should be mostly extended. Your leg should be straight with a slight bend when you ride.
Focused Orthopedic Care with a Full spectrum nonsurgical and surgical care with a multi-disciplinary approach to prevention, diagnosis, treatment and rehabilitation for orthopedic concerns and conditions including: Board Certied Orthopedic Surgeon
20
Thrive |
Hamilton Healthcare System
• • • •
team a pproach.
carpal tunnel release knee replacement surgeries shoulder and knee scopes hand surgeries
Specialty Services Clinic 400 N. Brown in Hamilton • (254) 386-1524
Contact your physician for a referral. An HHN publication
1-2 fingers from the eyebrow
Straps "V" at the ear
1-2 fingers between chin & strap
Always wear a properly fitting helmet when you ride. • Seat tilt: Ideally, the seat should be neutral and parallel
to the ground. If you find yourself sitting on the front part of the seat, your seat is tilted too far down. • Handlebars: You want a slight bend in your elbows, too, but handlebars that are too low, high, far or near can cause issues in the upper back and shoulders. 3. Gear up. Gear like helmets are a necessity for safety. Since helmets have a shelf-life, it is best buy new rather than used. Other important items to include are tools, such as tire levers, a mini pump, spare tubes and a multi-tool, and a water bottle or two, to combat the Texas heat. 4. Start small and grow. Creating a habit takes time. While setting a long-term goal is a great way to stay motivated, remember to be realistic when increasing mileage and challenging hills. 5. Stay safe. Always follow local traffic laws while riding, like riding with the flow of traffic. Wear reflective clothing for visibility and avoid riding after dark. Be aware of your surroundings and assume motorists do not see you. It is always a good idea to carry a phone with you on rides for emergencies.
Jared Cook
Wellness Center Director
Jared Cook came to Hamilton in 2014 from Colorado where he graduated from Colorado State University with a BS in Exercise Science. Jared has his Personal Training Certification from the Cooper Institute and has served as the Director of the Wellness Center since April of 2015. His goal is to encourage and educate the community as they move toward their fitness goals and overall health. Jared enjoys skiing, backpacking, camping, fishing, music and watching Dallas Stars hockey with his family.
Touching Lives and Hearts...
serving Central Texas since 1971 Donald S. (Buck) Cross, M.D., F.A.C.C. and
Charles A. Shoultz, III, M.D., F.A.C.C. see patients every month at the
Hamilton General Hospital Rural Health Clinic
WACO CARDIOLOGY ASSOCIATES For a cardiovascular evaluation, please contact us for an appointment at
(254) 399-5400
www.wacocardiology.com
Recover faster. Reduce risk. Hamilton Healthcare System offers medically supervised cardiac and pulmonary rehabilitation programs certified by the American Association of Cardiovascular and Pulmonary Rehabilitation. Programs offer nursemonitored exercise conditioning, education and counseling to reduce stress with the goal of reducing future events and returning participants to a healthier, active life. Cardiac and pulmonary rehab programs are covered by Medicare and most commercial insurance companies.
Hamilton Healthcare System Cardiopulmonary Rehab
400 N. Brown, Hamilton | 254-386-1675 An HHN publication
Hamilton Healthcare System | Thrive
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hydration Drink plenty of water!
1
Start drinking fluids before going out into the heat. Avoid drinks with alcohol, caffeine or a lot of sugar as they can contribute to dehydration.
60
%
t a Be t a e H the
3
of the human body is
WATER
Check on friends and neighbors at high risk for heat-related illness:
2
• Infants
• Young children • Older adults • People with chronic medical conditions
NEVER leave kids or pets in a closed, parked vehicle
80
%
of the increase in temperature inside a car happens in the first
10 MINUTES
Life’s best moments happen out of the hospital... Designed for inpatients and outpatients, the goal of Hamilton Healthcare System’s Heart Failure Program is to prevent hospitalization and help heart failure patients achieve a better quality of life through:
• • • •
Education & Self-Awareness Medication Management Fluid Weight Monitoring Nutritional Guidance
We can help you be there for them.
Contact your doctor for a referral. 22
Thrive |
Hamilton Healthcare System
An HHN publication
120°
5
When you go outside, remember:
the hottest temperature recorded in Texas
1936
4
and
1994
Limit time outdoors. Plan strenuous outdoor activity for early morning or evening. Avoid being outdoors during the hottest time of the day, between 10 a.m. and 4 p.m.
HEAT EXHAUSTION heavy sweating • paleness muscle cramps • tiredness weakness • dizziness • headache upset stomach/vomiting • fainting SEEK MEDICAL ATTENTION IF SYMPTOMS GET WORSE OR LAST LONGER THAN ONE HOUR.
• A hat
• Sunscreen (spf 15 or higher) • Lightweight, light-colored, loose-fitting clothing • Water
HEAT STROKE
VS
very high body temperature (103°F+) red, hot and dry skin no sweating • rapid, strong pulse throbbing headache • dizziness upset stomach • confusion passing out
Cool off with: Cool, nonalcoholic beverages Rest in the A/C A cool (not cold) bath or shower
• Facilitated by Licensed Dietitian • Education and Healthy Nutrition
CALL 911 Hamilton City Drug
• 20 sessions over 1-year to support long-term changes
Healthy, Guided
Weight Loss Program Referral Based.
254-386-1891
Chronic Care MANAGEMENT
SERVICES
Comprehensive program for managing your health and chronic conditions: • Alzheimer’s • Atrial fibrillation • COPD and Dementia • Cancer • Depression • Arthritis • Cardiovascular • Diabetes • Asthma Disease • Hypertension Eligible to RHC patients with 2 or more chronic conditions. Contact your doctor for information:
Your hometown Drug Store
Danny and Suzanne Ray, owners, Cindy Kinsey RPh/PIC, David Cleveland RPh, John Opryshek RPh
105 E Henry St in Hamilton • (254) 386-3121 Monday - Friday 8 am - 5:30 pm • Sunday 8 am - Noon
Hamilton RHC 254-386-1700 Hico Clinic 254-796-4224 FPC Mills County 325-648-2850
An HHN publication
Hamilton Healthcare System | Thrive
23
refreshers Cucumber and Lime AG U AS
F R E S CAS
Serves 8
INGREDIENTS:
2 medium 5 cups 1 1 cup
cucumbers, peeled and sliced water, divided lime with peel, wedged ice
The Cucumber and Lime aguas frescas is a light beverage to help hydrate and add more flavor than your usual infused water. The great thing about this recipe…NO SUGAR only natural freshness!
s a u g A s a c s Fre Aguas frescas or “fresh waters” are light refreshing beverages made from blended ripe fruit, water and usually with sugar. These healthier recipes have no added sugar. Enjoy them as a special refreshing treat to beat the heat and stay hydrated this summer!
INSTRUCTIONS:
1. Combine cucumbers with 3 cups of water in blender until liquefied. 2. Using a strainer over the mouth of a 2-quart pitcher, pour half of cucumber mixture slowly to strain the liquid. 3. Add the wedges of a lime to the other half of cucumber mixture in blender. Blend together for a few seconds untill chopped into medium pieces. *NOTE: Blending the lime longer or into smaller pieces may give a bitter taste. 4. Pour the remaining mixture over strainer. 5. Add 2 cups of water and ice into the pitcher and stir well. 6. Serve or store in refrigerator up to 2 days. Per 1 cup serving1: 10 calories, 0 g total fat, 0 mg cholesterol, 0 mg sodium, 2 g carbohydrate, 1 g dietary fiber, 1 g sugars, 0 g protein.
For a quick, low-calorie refresher, try adding strawberries, cucumber, lemon or mint to flavor your water.
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An HHN publication
Watermelon and Lime AG U AS
F R E S CAS
This Watermelon and Lime Aguas Frescas recipe is full of natural sweetness and will be a great way to keep hydrated. Make for your next barbecue or just keep in the fridge for the family to enjoy. Serves 8
INGREDIENTS:
5 cups seedless watermelon, cubed 3 cups water, divided 5-6 mint leaves 1 lime sliced for garnish 1 cup ice
INSTRUCTIONS:
1. Combine watermelon, 1 cup of water, and mint leaves into a blender until liquefied. 2. Pour the watermelon mixture into a 2quart pitcher, add 2 cups of water and ice, stir together. 3. Garnish the drink with thinly sliced lime rings and enjoy. 4. Serve or store in refrigerator up to 2 days. 5. Tip: Use a strainer when pouring the liquefied watermelon into the 2-quart pitcher for a thinner consistency. Per 1 cup serving1: 30 calories, 0 g total fat, 0 mg cholesterol, 0 mg sodium, 7 g carbohydrate, 1 g dietary fiber, 6 g sugars, 0 g protein. An HHN publication
Did you know? Watermelon is made of 96% water.
Tips & Tricks:
How to Select the Perfect Melon USE YOUR EYES.
Look the melon over before you select it. The melon should be firm and symmetrical. It should also be free of dents, bruises or cuts.
TURN IT OVER.
The main indicator of ripeness is found on the underside of the melon. The underside of the melon should have a creamy yellow spot. This indicates it has ripened in the field.
USE YOUR MUSCLES.
Lift the melon up. A great melon is heavy for its size. Avoid melons are lightweight if they are larger varieties.
KNOW YOUR MELONS.
There are more than1200 varieties of watermelons grown in 96 countries!
MOST COMMON TYPES: SEEDED: The seeded watermelon is
the most traditional watermelon and can weigh between 10 to 25 pounds! SEEDLESS: Seedless watermelons are the result of hybridization. Some claim they have white seeds, but these “seeds” are really empty seed coats and are safe to eat! PERSONAL: These tiny favorites usually weight 1 to 7 pounds and are perfect for those who don’t want to share!
YELLOW AND ORANGE MEAT:
Most watermelons have red meat; however, there are yellow and orange meat varieties that are usually sweeter than the red! dinnertonight.tamu.edu
Hamilton Healthcare System | Thrive
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ask the doc
Men's H
E
A
Q: What are some common health concerns that men experience?
Charles Johnson, M.D. Hamilton Family Practice Clinic and Hico Clinic
L
T
H
Q. What is the #1 thing men can do to improve their health?
A. Hypertension, high cholesterol, heart disease and diabetes are big issues that affect a lot of men. I think all men should have an annual physical to screen for these issues and others. An especially important check is at the age of 50. This is when we start screening for colon and prostate cancer if a person does not have any family history.
A. If you are a smoker, the number one thing you should do for your health is to stop smoking. If you aren’t a smoker, then eating a balanced diet and getting regular exercise would top the list.
Q. What preventable health issues should men in this area be aware of?
Q. In regard to men’s health, what milestone checkups should men have?
A. Preventable health issues men should be aware of are really all the above. I think men tend to put off preventive health more than females and it is just as important, if not more, since things like heart disease and hypertension tend to affect males younger. The message is really to just quit being stubborn and go get checked out by your doctor.
A. We would routinely do annual blood work, check blood pressure, update immunizations like influenza and tetanus and implement screening for cancers depending on a patient’s risk factors.
Q. What services does Hamilton A Hamilton native, Charles Johnson, M.D. joined Healthcare offer men? A. All of these services including screening the Family Practice Rural Health Clinic in 2011. He graduated from Texas A&M with a Bachelor colonoscopies are offered here at HGH.
of Science in BioMedical Science and received his M.D. from the Texas A&M Health Science Center's College of Medicine in 2008. He and his wife, Dawn, live in Hamilton with their two children.
Family Practice Rural Health Clinic 400 N. Brown, Bldg II Hamilton, TX
254-386-1700
Monday -Thursday 7 a.m. - 6 p.m. Friday 7 a.m. - 5 p.m.
Hico Clinic
104 Walnut Hico, TX
254-796-4224
Monday 8 a.m. - 6 p.m. Tuesday, Thursday, Friday 8 a.m. - 5 p.m. Wednesday 9 a.m. - 5 p.m.
Family Practice Clinic of Mills County
1501 W. Front Street Goldthwaite, TX
325-648-2850
Monday and Thursday 8 a.m. - 6 p.m. Tuesday, Wednesday and Friday 8 a.m. - 5 p.m.
HAMILTON HEALTHCARE SYSTEM
Sleep Lab • natural sleeping environment • hotel-like accommodations • bring your own pillow
A better night’s sleep
• wear your own pajamas • finished by 5 a.m.
might be just a phone call away... (254) 386-1887
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Hamilton Healthcare System
An HHN publication
men’s shorter, less healthy lives are preventable. Prevention starts with seeing a healthcare provider on a regular basis.
Encourage him to get physical.
Regular physical activity can help control weight, reduce risk of heart disease and some cancers, and can improve mental health and mood. Find fun ways to be active together. Adults need 2½ hours of physical activity each week.
DID YOU KNOW? men suffer
hearing lossat
Encourage him to quit smoking.
Quitting smoking has immediate and long-term benefits including lowering the risk for different types of cancer. Call the Quitline at 1-877-YESQUIT (937-7848) for a Quit Coach and access to support.
Find ways to reduce stress and have fun. Physical or emotional tension are often
signs of stress. Research shows that chronic stress negatively impacts almost every system in the body. It can suppress the body’s immune system and ultimately manifest as illness. Learn ways to manage stress including finding support, eating healthy, exercising regularly and avoiding drugs and alcohol. Centers for Disease Control
on average
the rate of women
Eat healthy as a family. Include a variety of fruits and vegetables into meals every day to protect against chronic diseases. Limit foods and drinks high in calories, sugar, salt, fat and alcohol.
2 5 x
1
in
2
men will develop
men live about years less than women
cancer men have a
higher death rate for most leading causes including
cancer•heart disease•diabetes•suicide
Y
heart disease is the leading cause of death in men.
ORDAN PHARMACY
HEART AT TACK
Encourage him to get an annual physical. Most of the factors that contribute to
symptoms
Keep Dad Healthy:
Pain or discomfort in the jaw, neck or back Feeling weak, lightheaded or faint Chest pain/discomfort Pain or discomfort in arms or shoulder Shortness of breath Men's Health Network
When you absolutely want to feel better... ► Friendly Attentive Team ► Rx Sync Program - We can help you manage your prescriptions!
Your prescription is our #1 priority Quality • Accuracy • Convenience
► Specialty Wellness Products and Supplements ► Compounding - Medication not
available? Need another dosage form? We will make it in our compounding lab with superior ingredients.
Ask about joining our Loyalty Club to receive free over-the-counter products
254-386-3111 ♦ 107 North Rice Street, Hamilton ♦ jordanpharmacy@ embarqmail.com An HHN publication
Hamilton Healthcare System | Thrive
27
what’s new Mills County Physical Therapy located inside McMahan Pharmacy his spring, Hamilton Healthcare System expanded physical therapy services to Mills County. Mills County Physical Therapy is open Monday through Friday Friday from 8 a.m. to 5 p.m. in Goldthwaite. Physical Therapy Director Tye Moseley is a native of Mullin and played football and baseball for the Goldthwaite Eagles. He began leading the physical therapy team in Hamilton in 2016. “It is nice to be back in the
General Surgeon now serving Hamilton and Stephenville
In addition to serving patients in Hamilton, Board Certified General Surgeon Ryan Adams, M.D. is now serving patients at Ryan Adams, Stephenville Medical and Surgical Clinic on M.D. Wednesdays. As a general surgeon, Adams treats a broad range of conditions through surgical procedures. Adams has specialized training in advanced laparoscopic surgery to treat biliary disease, affecting the bile ducts and gallbladder, as well as diseases of the colon and small intestine. “I am very grateful for this opportunity to serve the people of Hamilton and surrounding communities,” said Adams. “I feel at home here.” Ask your primary physician for a referral.
area where I grew up,” he said. Alongside Moseley, Physical Therapy Assistant Shane Dirickson serves patients fulltime at Mills County Physical Therapy. Moseley and Dirickson work closely with physicians to provide patients with a customized plan to attain physical and rehabilitation goals. “We understand every patient plan is different,” said Moseley. “We use evidencebased techniques to identify and treat medical and post-operative
Mills County Physical Therapy’s Tye Moseley and Shane Dirickson injuries effectively.” Mills County Physical Therapy offers rehabilitation, sports injury, recovery from injury, post-operative surgery, previous fractures, aging degenerative injuries, wellness plans, workers compensation and more.
To schedule an appointment, please call 325-648-2333 or ask your primary care physician for a referral. Mills County Physical Therapy is located at 1503 1/2 W. Front St. in Goldthwaite, inside McMahan Pharmacy.
Hamilton EMS serving San Saba County in August amilton Healthcare System announces their partnership for emergency medical services in San Saba County, effective August 1. Hamilton EMS will operate two ambulances and an EMS District Supervisor stationed in San Saba. “Our EMS system is licensed at the Mobile Intensive Care unit level, the highest level possible in Texas,” said Hamilton EMS Director Patrick
Cobb. “Our unique Medicare designation as a Critical Access EMS provider enables us to improve the quality and level of services to San Saba County.” In addition to being the sole emergency medical services provider for San Saba County, Hamilton EMS is active in the communities it serves by providing medical support at community events, teaching injury prevention education,
CPR and Stop the Bleed programs. Hamilton EMS provides mutual aid to surrounding communities and participates in state and federal disaster response. “The communities we serve are our #1 priority,” said Cobb. “ We care and transport patients to the hospital of their choice capable of caring for their needs, and we look forward to serving the citizens of San Saba County”.
GoSafe, wherever you go!
Feel more secure home and on the go with proven medical alert services. • 2-way voice communication • Easy-to-wear waterproof pendant • AutoAlert feature detects falls A service brought • Locally installed and maintained by HGH Auxiliary Team to you by
HAMILTON HEALTHCARE SYSTEM
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Hospital Auxiliary Team
Thrive |
Hamilton Healthcare System
For more information or installation, contact
Kay Zschiesche 254-206-0609 Dona Smith 940-206-5056 Philips Lifeline Program TX652
An HHN publication
FREE HEALTH SCREENINGS CLOSE TO YOU BROUGHT TO YOU BY MONCRIEF CANCER INSTITUTE Free mammograms for women 40+ without insurance and those who qualify
Mammograms are scheduled at
Hamilton General Hospital 400 N. Brown St. Hamilton, TX 76531
YOU MUST CALL 800-405-7739 TO SCHEDULE AN APPOINTMENT. Your health and safety are our top priority. To ensure a safe screening environment, we take all necessary precautions in accordance with the CDC and local and statewide guidelines.
Funding for breast screening is provided by the Cancer Prevention and Research Institute of Texas (CPRIT), Texas Health and Human Services Commission (HHSC), and Susan G. Komen® Greater Central and East Texas.
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Apply online at
hamiltonhospital.org
Crisis Text Line
211 Texas
Help finding services/resources www.211texas.org 211 or 1-877-541-7905
www.crisistextline.org Text HOME to 741741 to connect with a Crisis Counselor
Texas Health & Human Services Office
Adult Substance Abuse
Free 24/7 support at your fingertips
•••
Medicaid, Food Stamps, Medicare Savings Programs (254) 386-8965
Texas Health & Human Svcs Bluebonnet Trails
Hamilton Co. United Care
1-800-841-1255 (Crisis) 1-844-309-6385 (Main)
Hill Country Community Action
Mental Health & Developmental Disabilities Central Counties Services
Help w/ food & clothing 254-206-7371 1-866-372-5167
Hamilton TX Helping Hands find them on Facebook •••
Women & Children Texas Health Steps
Texas WIC
Long Term Care Services 1-855-937-2372
Area Agency on Aging | Aging & Disability Resource Center Services, Info & Referral for Aged, Disabled & Veterans 254.770.2330 or 1-800-4477169
Women, Infants, Children 1-866-907-0080 Texas WIC.org 254-216-9211 Hamilton Early Childhood Intervention (254) 773-6787
Hamilton Early Head Start 254-386-8936
Choices Hamilton County
www.choicesclinic.net 254-386-3709 or 833-773-3001
Hamilton Senior Center 254-386-3676
•••
Hico Senior Center 254-796-4488
Mills County Senior Center 325-648-3122
Domestic Violence
HOPE – Tri-Rivers Domestic Violence Emergency Shelter
Emergency Shelter & Assistance for DV Survivors 254-865-2151 Social Security Administration 1-800-771-1213
•••
Transportation
Texas Medicaid Transportation
1-877-MED-TRIP (1-800-633-4227)
MEDICARE HOTLINE 1-800-MEDICARE (1-800-633-4227)
The Hop Rural Transit
254-933-3700 ext. 5005 or 1-800-791-9601 ext. 5005 •••
MEDICAID HOTLINE 1-800-335-8957 Texas Department of Insurance 1-800-252-3439
Mental Health
Texas Health & Human Services
254-386-8179 Crisis Hotline 1-800-888-4036
Services for Pregnant Women, Children on Medicaid Birth-20yrs 1-877-THSTEPS (1-877-847-8377)
22 CHF PROGRAM Aged & Disabled, Veterans 23 WEIGHT LOSS PROGRAM Texas Health & Human Services 23 CHRONIC CARE MANAGEMENT
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COMMUNITY RESOURCES
COVID 19 Mental Health Support Line 1-833-986-1919
Texas Dept. of Protective & Regulatory Svcs. ABUSE & NEGLECT HOTLINE 1-800-252-5400
We’re coming to Hamilton!
July 9 • Sept. 3 Oct. 29 12 - 6 p.m. @ HGH Parking Lot
Sign up at carterbloodcare.org An HHN publication
wellness Every 66 seconds
Start on the right foot to healthy kids
someone in the U.S. develops Alzheimers.
Your child will need wellness checkups at ages 2 weeks, 2 months, 4 months, 6 months, 9 months, 12 months, 15 months, 18 months, 2 years, 2 1/2 years, 3 years, 4 years and every year through 18 years of age. It is also important to be up to date on immunizations even through this pandemic. Schools require students be immunized for Diphtheria, Tetanus and Pertussis (Tdap), Polio, Measles, Mumps and Rubella (MMR), Hepatitis A, Hepatitis B, Varicella and Meningococcal (MCV4) infections. Immunizations are required before kindergarten and seventh grade. Seniors heading to college may be required to repeat the meningitis vaccine. Call your physician to schedule a wellness checkup and immunizations for your child before school starts.
• • • • • • • • • •
KNOW THE SIGNS
Memory loss that disrupts daily life. Challenges in planning or solving problems. Difficulty completing familiar tasks. Confusion with time or place. Trouble understanding visual images and spatial relationships. New problems with words in speaking or writing. Misplacing things and losing the ability to retrace steps. Decreased or poor judgment. Withdrawal from work or social activities. Changes in mood and personality.
Talk to your doctor about Alzheimer’s Disease.
Surgical Excellence now available in
HAMILTON and STEPHENVILLE Don’t let illness or injury hold you back from a healthy lifestyle. From colonoscopies to gallbladder removal, outpatients and inpatients are in capable hands with Hamilton General Hospital’s surgical specialists.
RYAN ADAMS, M.D.
General surgeon Ryan Adams has extensive knowledge and training and treats a broad range of conditions that require surgery or a procedure at Hamilton General Hospital or Stephenville Medical Surgical Clinic.
Ask your physician for a referral.
General Surgeon
Family Practice Rural Hico Clinic Family Practice Clinic Health Clinic 254-796-4224 of Mills County
254-386-1700
An HHN publication
325-648-2850
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