Fall/Winter 2020
Thr ve Health and Wellness Magazine for Rural Central Texans
New Year,
New You!
How a local man lost more than 100 pounds
Ask the Doc:
Is it Cold, Flu or COVID?
5
Holiday Recipes Festively Fit Tips
Parenting:
Not just fun and games
HAMILTON HEALTHCARE SYSTEM
Committed to Quality. S I LV E
R
James R. Lee, MD Chief of Staff
Robbye Lengefeld, MD Hamilton Clinic
Luke Killian, MD HGH ER
Tim Rudolph, MD HGH ER
Brad Bartels, MD HGH ER
Gerald Snyder, MD Hamilton Clinic
W. Shalor Craig, MD Hamilton Clinic Hico Clinc
Charles Johnson, MD Hamilton Clinic Hico Clinic
Kristen Stegemoller, MD FPC Mills County
Melanie Bartek, OD Central Texas Eye Care
Thomas Aycock, MD Wound Care
Jennifer Armstrong, NP Wound Care
Julia Fernandez, MD Behavioral Health
Ryan Adams, MD General Surgery Specialty Services
Keith Ellison, MD Orthopedics Specialty Services
Shelly Lengefeld, PA-C Hamilton Clinic
Stephanie Shepherd, APRN, FNP-C Hico Clinic
Arlene Brown, APRN, FNP-C Hamilton 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
Hamilton Clinic
400 North Brown • Hamilton, TX 76531
(254) 386-1600 hamiltonhospital.org
Committed to You.
Care Runs Deep in Rural Hamilton At Hamilton Healthcare System our care runs deep for you and your family. While visiting our hospital, outpatient services and our caring providers, take time to experience Rural Hamilton. Great places to eat and stay, while hunting and fishing, and enjoying the ranch and wildlife. Sip and shop as you explore historic architecture and more. It’s small town charm in the big Texas Hill Country. We look forward to seeing you soon! Hamilton Healthcare System 400 North Brown • Hamilton, TX
Family Practice Clinic of Mills County 1501 W Front St • Goldthwaite, TX
Family Practice Rural Health Clinic 400 North Brown • Hamilton, TX
Hico Clinic 104 Walnut St • Hico, TX
(254) 386-1600 (254) 386-1700
(325) 648-2850
(254) 796-4224
Hamilton Healthcare System • 400 North Brown Hamilton, TX • www.hamiltonhospital.org
contents
Greetings Thr ve readers!
Fall/Winter 2020
olidays bring cool weather,
wonderful crisp morning air and fall changing leaves. Time to bundle up, stay well through flu and cold season and enjoy nature at its finest. In November, we celebrate Veterans Day, in honor of those who served. Thank you! We also celebrate Thanksgiving and family with all our gratitude. Hamilton Healthcare System recognizes National Rural Health Day, promoting the Power of Rural Healthcare to over 57 million rural Americans. Sadly, Grady Hooper many rural communities have closed CEO hospitals over the last couple of years Hamilton Healthcare and lost much needed rural healthcare System services. We are fortunate to have our own full-service hospital system right here in Hamilton County serving our communities with many talented and skilled physicians and staff members. The Power of Rural helps bring collaboration, education and healthcare information and studies, to understand the importance of healthy rural communities and continue to improve rural healthcare services. Care runs deep in rural Hamilton. We offer many services, checkups and programs to help you and your family stay well through this season. Our medical teams, providers, clinics and staff are here to serve you. Remember to schedule your annual exams, get your flu shot, reserve your workout sessions at the wellness center, stay moving with our physical therapy experts and follow up with your primary care providers for all services and surgical needs. This winter, keep your focus on self-care and stay safe when you are out and about. Hamilton Healthcare System is grateful to serve you and our communities.
Happy Holidays!
6 NUTRITION
Super Squash Pumpkin Pecan Power This Not That
22 PAIN RELIEF Arthritis
24 FITNESS
8 ASK THE DOC
Core Challenge Workout Any Time 5 Festively Fit Tips
10 PREVENTION
28 WOMEN’S HEALTH
Cold, Flu or COVID An Ounce of Prevention Wash Your Hands
12 SAFETY
Mammogaphy Services
30 PARENTING
Not Just Fun & Games
A Silent Killer
32 DIRECTORY
14 EDUCATION
Community Resources
Diabetes
33 INNOVATION
16 WEIGHT LOSS
Telehealth Breathe Easier
New Year, New You
20 HEALTHY MIND Let It Go
H
34 WHAT’SNEW
EMS in Llano County First Responder Counseling
Special thanks to photographer Tracy Cox for the cover photo of her beautiful patio fireplace.
H
amilton erald-News Published by 101 N. Rice Street | Hamilton, TX 76531 254-386-3145 | hhnpaper.com
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live.
Member FDIC
An HHN publication
nutrition INGREDIENTS:
1 Tbsp 1 cup 1 cup ½ cup 1 Tbsp 1 lb 1 can 1 cup 1 can 1 Tbsp 1 tsp 1 can
olive oil yellow onion chopped green bell pepper chopped jalapeño seeded & chopped garlic minced extra lean ground beef diced tomatoes with the liquid (14.5 oz) water pumpkin puree (15 oz) chili powder ground cumin kidney beans, rinsed and drained (15 oz)
INSTRUCTIONS:
Pumpkin Chili
1. Heat oil in a large pot over medium high heat. 2. Add onion, bell pepper, jalapeños and garlic and cook, stirring frequently, until tender. 3. Add lean beef and cook until browned. 4. Add tomatoes, pumpkin, water, chili powder, cumin, salt and pepper and bring to a boil. 5. Reduce heat to medium low and add beans. 6. Cover and simmer, stirring occasionally, for 30 minutes more. Ladle chili into bowls and serve.
Cooler nights are perfect for a hearty bowl of chili. Warm your family up with this delicious pumpkin chili recipe featuring nutrient-rich veggies, fiber Per serving: 238 calories, 8 g total fat, 2 g saturated fat, and lean protein. This is a chili dish 1 g polyunsaturated fat, 3 g monounsaturated fat, 40 that you can feel good about serving mg cholesterol, 438 mg sodium, 736 g potassium, 23 g carbohydrate, 7 g dietary fiber, 6 g sugars, 23 g protein. to your family and friends!
How to puree a pumpkin 1. Wash your pumpkin under running water with a vegetable brush. Safely cut each pumpkin in half. 2. Scoop out the seeds with a spoon. You can save them to make oven-roasted seeds! 3. Place the halves on a parchment-lined cookie sheet and bake at 350ºF for about an hour. The peel will look wrinkled. 4. Remove from the oven and cool. When completely cooled, flip them over and scoop out the pumpkin with a spoon. 5. Place the pumpkin into a food processor. Puree until smooth. 6. Refrigerate your puree or separate into 1 or 1 ½ cup portions, place in the freezer.
BAKING SUBSTITUTIONS: ½ CUP PUMPKIN
½ CUP OIL
¾ CUP 1 CUP PUMPKIN BUTTER ¼ CUP PUMPKIN
1 cup Pumpkin = 30 calories 1 g protein 8 g carbs 1 g fiber 3 g sugar Fat Free Cholesterol Free Pumpkin contains: • Vitamin A
promotes eye health and vision
• Vitamin C
aids in skin structure and immunity
• Beta carotene protects against chronic disease
Source: USDA
1 EGG
Super Squash! 6
pumpkin Thrive |
Hamilton Healthcare System
An HHN publication
Power Pecan Coffee Cake
1 oz Pecans (20 halves) = 196 calories 6 g protein 4 g fat 7 g fiber Sodium Free Cholesterol Free Rich in Dietary Fiber
Satisfy your sweet tooth without a lot of extra calories. Pecans, nonfat Greek yogurt and whole wheat flour give this cake a healthier punch than many other holiday desserts.
Pecans provide: • Oleic Acid
INGREDIENTS:
25 % more than olive oil
• Gamma Tocopherol anti-inflammatory
• Beta-sitosterol
aid in lowering cholesterol
• Vitamin E
benefit intestinal health and protect against prostate cancer
Source: Texas Pecan Growers Association
1 cup ½ cup 1 Tbsp. 2 ½ cup 2 cup 1 Tbsp. ¼ tsp. ½ cup 2 Tbsp. 1 Tbsp. 1 cup
sugar nonfat Greek yogurt vanilla extract eggs 2% milk whole wheat flour baking powder salt brown sugar butter cinnamon coarsely chopped pecans
INSTRUCTIONS:
1. Blend sugar, milk, yogurt, eggs, and vanilla together until well combined. 2. In a separate bowl, mix flour, baking powder and salt. 3. Slowly add dry mixture to the wet mixture. Mix well. 4. Pour into a greased 9x13 inch pan. 5. Combine brown sugar, cinnamon and pecans and melted butter. 6. Sprinkle evenly on top of the unbaked batter. 7. Bake at 350 degrees for 30 to 35 minutes. Per serving:130 calories, 5 g total fat, 1 g saturated fat, 20 mg cholesterol, 35 mg sodium, 20 g carbohydrate, 2 g dietary fiber, 12 g sugars, 3 g protein, 101 mg calcium, 1 mg iron, 82 mg potassium.
Storing pecans
SHELLED PECANS Submitted by
Frozen up to two years in sealed plastic bags
Bruce Boyd
County Extension Agent
330 Calories 29g Sugar per slice (1/8 pie)
Source: Agrlife
An HHN publication
Refrigerated nine months in airtight container
IN-SHELL PECANS -
Cool, dry place 6-12 months
This Not That
Pumpkin Pie
vs.
Which pie to choose is the great holiday debate. For a healthier decision, choose pumpkin and save 170 calories and 33 grams of added sugar per slice.
Pecan Pie
500 Calories 61g Sugar per slice (1/8 pie)
Hamilton Healthcare System | Thrive
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ask the doc Is it 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.
Cold, Fluor
Q: How can you tell whether you have a cold, the flu or COVID?
A. Go see a physician and let them figure it out. Unfortunately, colds, flu and COVID start with similar symptoms like cough, sinus congestion, stuffy nose and fatigue. We’ve had several people that came in thinking they had a sinus infection that really had COVID. It is extremely difficult to tell them apart, so let the professionals use our clinical judgment.
Q. What about with kids?
A. We expect to see milder symptoms in kids. Do not send them to school. Let a doctor decide on the diagnosis.
Q. With colds, flu and COVID, is it safe to go to the clinic?
A. You are as safe as anywhere in our clinic. We offer curbside and televisits to care for those who are sick, so it is safe for healthy individuals to have their normal health checks. We are very insistent on masks and not letting those with COVID or flu-type symptoms in our clinic.
Q. How long does it take to get test results?
A. We are extremely lucky to have the good PCR tests which give us the ability to let you know within a few hours. This is major. Lots of facilities do not have this ability. Honestly, faster tests are helping us slow the spread.
Q. How do you treat each illness?
W. Shalor Craig, M.D.
Hamilton Family Practice Clinic and Hico Clinic
A. With flu, if we can catch it within 48 hours, we can administer an antiviral called Tamiflu. It has become more affordable, and it is effective in decreasing the length and severity of symptoms. With mild cases of COVID, we recommend staying at home, resting, getting lots of liquids and taking Tylenol or Ibuprofen. With more severe cases or if the person has low oxygen like with COPD or asthma, we might put them on a steroid. With a cold, a decongestant or expectorant may help, but really the best medicine is rest and time.
Q. How can you prevent illnesses this winter?
Proudly serving Central Texans since 1991
(254) 386-8971 leehealthcare.com 8
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An HHN publication
?
or COVID
A. BE CAREFUL. Wear your mask and be careful about being in groups. There is increasing evidence that wearing masks helps prevent spread. You have a much less chance of catching COVID and, if you catch it while wearing a mask, symptoms are usually much less severe. Be very careful about being in big groups indoors. That is probably the riskiest thing you can do. If you have to be indoors with a large crowd, be very careful about wearing a mask. COVID is not going away. It is just getting to be respiratory season so the toughest is ahead of us. Get your flu shot.
Q. Can the flu shot make you sick?
A. There is no proof that the flu vaccine makes you sick. Get a flu shot. I got the flu last winter in January despite having the vaccine – which I still highly recommend. The vaccine decreases your chances of getting the flu and, if you still get the flu, it decreases the severity. In my case, I was down about two or three days and my symptoms were not severe. There are two types of flu and I have seen instances where people have gotten both in the same year. I encourage everyone to get the flu shot.
A Hamilton native, Dr. William Shalor Craig received his M.D. from the University of Texas Health Science Center Houston in 2005 and specializes in family medicine. Dr. Craig is the Hico Clinic Medical Director and sees patients in Hamilton, too. He and his wife, Melissa, live in Hamilton with their three boys.
Frequently shared symptoms Fatigue/Weakness Exhaustion
Headache Runny or Stuffy Nose
Fever
Cough Sneezing
Sore Throat
Body Aches/ Chills Shortness of Breath Stomach Upset
ORDAN PHARMACY
Since all three illnesses can start with similar symptoms and symptoms may be different for each individual, it is important to see a doctor for diagnosis. CDC
When you absolutely want to feel better... ► Friendly Attentive Team ► Medicare Part D Assistance ► Vaccinations - Shingles, Flu, Pneumonia ► Rx Sync Program - We can help you manage your prescriptions!
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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
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prevention
An ounce of old and flu season are here. Staying healthy has become even more challenging during a pandemic. Take these precautions to prevent illness:
Keep distance.
your
Germs spread from person to person through contact. Avoid close contact with sick people and stay home if you are sick. The CDC recommends staying at least six feet away and avoiding crowds and large gatherings to prevent COVID-19.
Stay home when you are sick. Now
more than ever, it is important to stay at home if you are not feeling well. If you are exhibiting symptoms on page 9, contact your doctor for proper diagnosis and treatment for a faster recovery. Do not return to work or school until you are at least 24 hours fever free.
Prev
Get a flu vaccine.
This year it is extremely important to get a flu shot. It is possible to get flu and COVID-19 together. Flu vaccines can help prevent flu and shorten the duration and severity of the illness.
Cover your mouth and nose. Respiratory
illnesses, like flu and COVID-19, are spread by coughing and sneezing. Cover your mouth and nose with a tissue and then properly dispose of the tissue.
Wear
a
mask.
Everyone, with the exception of children younger than 2, should wear a mask in public settings and when around people who don’t live in your household to prevent spread of COVID-19.
HAMILTON HEALTHCARE SYSTEM
We Got the Flu Shot! Did you?
Care runs deep at Hamilton Healthcare System from our hospital, to our clinics, outpatient services and medical team, right into our activities, work areas and homes. We care and protect ourselves from so many things, but have you thought of the Flu? The Centers for Disease Control and Prevention recommends a yearly flu vaccine for all adults.
Early symptoms that require medical attention include: • • • • •
Not hydrating, not enough fluids Not waking up normal or not interacting Not able to eat Fever or fever with a rash Difficulty urinating
• • • • •
Sore throat Headache Coughing Sneezing Exhausted or fatigued
Don’t wait! Call your primary care physician to schedule an appointment for your flu vaccination.
We Got the Flu Shot! Did you? Protect yourself from the Flu! Family Practice Rural Health Clinic (254) 386-1700
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Hico Clinic (254) 796-4224
Family Practice Clinic of Mills County (325) 648-2850
An HHN publication
n o i t n e v e
Wash your hands. Washing hands with soap
and water is the best way to get rid of germs. If soap and water are not readily available, you can use an alcohol-based hand sanitizer that contains at least 60% alcohol.
Avoid touching your face. Germs often spread through touching an object and then transferring by touching eyes, nose or mouth.
Clean and disinfect frequently touched surfaces daily. Tables, doorknobs, light
switches, countertops, handles, desks, phones, keyboards, toilets, faucets and sinks should be wiped down with EPA-registered household disinfectants.
Practice good health habits.
Boost your immunity by getting plenty of sleep, being physically active, managing stress, drinking plenty of water and eating nutritious food. CDC
20
%
Amount handwashing can reduce acute respiratory infections.
Your Hometown Drug Store
Hamilton City Drug
Friendly Faces • Quality Care
Danny and Suzanne Ray, owners, Cindy Kinsey RPh/PIC, David Cleveland RPh, John Opryshek RPh
Come see us for Christmas gifts and more! 105 E Henry St in Hamilton • (254) 386-3121 Monday - Friday 8 am - 5:30 pm • Saturday 8 am - Noon
Wash your hands Handwashing is one of the best ways to protect yourself and your family from getting sick.
Wet your hands. Did you know warm and cold water remove the same number of germs from your hands?
Add soap. Studies have not found any added benefit to using antibacterial soap; in fact, it may contribute to antibiotic resistance.
Scrub for 20 seconds. Be sure to get hands, wrists, between your fingers, thumbs and under your nails. (20 seconds = "Happy Birthday" song twice)
Rinse. It is important to rinse well under clean, running water.
Dry on a clean towel or paper towel. At home, reusable towels should be changed when visibly dirty and before they mildew.
Hand sanitizer If soap and water are not available, use an alcohol-based hand sanitizer that contains at least 60% alcohol. An HHN publication
Hamilton Healthcare System | Thrive
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11
safety
A SILENT KILLER carbon monoxide: a clear, odorless and tasteless toxic gas produced by fuel burning motors and appliances like
generators
vehicles
furnaces fireplaces gas space heaters
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water heaters
stoves
grills
lanterns
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Hamilton Healthcare System
he weather is getting cooler which means it’s time to think about turning on the central heat, lighting the fireplace or space heaters. All can carry a health risk called carbon Becky monoxide poisoning. RN According to the Thompson, Trauma Center for Disease Coordinator Control and Prevention the National Safety Council, every year in the United States at least 430 people die from accidental carbon monoxide poisoning. Another 20,000 people are treated in emergency rooms and 4,000 are hospitalized due to carbon monoxide poisoning. The risks of carbon monoxide poisoning increase during colder weather as we turn on our heaters, light our fireplaces and close up our homes.
What is carbon monoxide?
Carbon monoxide (CO) is a clear, odorless, tasteless, flammable gas. It is slightly denser than air so it will sink toward the floor. Carbon monoxide is produced anytime you burn fuel in cars, trucks, small engines, stoves, lanterns, grills, fireplaces, furnaces, gas ranges and gas space heaters. Carbon monoxide is dangerous because it replaces oxygen in the blood which can starve vital organs like the brain and heart
of oxygen. In some cases, damage can be irreversible and can cause death.
What are the symptoms of CO poisoning?
Initial symptoms are fatigue, headache, dizziness, trouble breathing and nausea. As exposure increases, the symptoms progress to include vomiting, mental confusion, loss of muscle control, loss of consciousness and death Everyone can react differently to carbon monoxide exposure, but some groups are more at risk for serious health consequences. Older adults, pregnant women and their unborn babies, small children and those with lung problems like asthma, COPD and emphysema are more sensitive to carbon monoxide. Poisoning can occur by a small amount of carbon monoxide over a longer period or by a larger amount of gas over a shorter amount of time. If you are having any symptoms of carbon monoxide poisoning or your carbon monoxide alarms have gone off, immediately go outside and call 911 for EMS and the fire department. EMS providers will evaluate your medical needs and begin treatment, if necessary. The fire department has equipment to safely go into your home and determine if and where there is carbon monoxide leaking into your home.
An HHN publication
How do you prevent carbon monoxide exposure? Install Underwriters Laboratories-approved carbon monoxide detectors in your home. Place them about 5 feet above the floor, near every bedroom. Place them 15-20 feet from any gas-powered home equipment, such as gas-fueled heaters, furnaces, stoves and water heaters. Have your heating system checked every year before turning on the heat.
Find a CO monitor Hamilton:
Goldthwaite:
1305 S. Rice•(254) 386-3212
2020 Fisher•(325) 648-2224
Ken's True Value
Mills County General Store
813 S Rice•(254) 386-3136
1108 Fisher•(325) 648-2515
Higginbothams
Higginbothams
If you have a fireplace, have the chimney inspected every year before you light the first fire. Leaving the chimney flue open can allow fresh air into the home
Hico:
Never heat or cook in your home with a charcoal grill or a camp stove. Never use portable generators inside your home, an enclosed garage or running close to your home as the fumes could leak into the house.
111 N. Elm•(254) 796-2888
Cole's General Store Hico Bldg Center 101 S. Elm•(254) 796-4422
Make sure gas appliances, such as water heaters, are properly vented outside of the house and not into the attic. Don’t run your car in an enclosed garage even if you have opened the door. Pull the car out of the garage before you start it. For those who love the cooler weather, enjoy! For those of us who love summer, it is time to pull out our afghans and sweats, cuddle up and stay warm safely. Happy Holidays from everyone at Hamilton Healthcare System and please have a safe and Happy New Year! Becky Thompson has cared for the Hamilton community as a nurse since 2001, first in the Emergency Department and now as Trauma Coordinator. She enjoys educating her community in safety and prevention techniques.
Family Practice Rural Health Clinic HAMILTON HEALTHCARE SYSTEM
400 North Brown • Hamilton, TX 76531
(254) 386-1700 www.hamiltonhospital.org
Dr. James Lee • Dr. Robbye Lengefeld • Dr. Gerald Snyder • Dr. Shalor Craig Dr. Charles Johnson • Grant Ward, PA-C • Shelly Boyle, PA-C Shelly Lengefeld, PA-C • Arlene Brown, APRN,FNP
Accepting patients of all ages, and most insurances accepted. For an appointment, call (254) 386-1700 today!
Clinic Hours Monday - Thursday 7am-7pm • Friday 7am-5pm An HHN publication
Hamilton Healthcare System | Thrive
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education
Diabetes Managing the disease at any age By Maria Weaver amilton’s Eric Lackey never considered he might have diabetes. At 35, the father of three was fit, active, healthy. And thirsty. “It started around the beginning of spring,” he said. “I was working at the co-op and was constantly thirsty. I didn’t think anything about it. I just thought it was getting hotter and I was drinking more water. I never realized how much though.” Eric and wife Cassie went on a family vacation to the coast for Mother’s Day. “I took a gallon of water with us on the drive,” he said. “We were on the road about an hour and I had already drank the entire gallon. “Cassie’s grandmother saw how much water I had been drinking while we were on vacation and asked if I had ever checked my sugar before. “I told her no, I’m 35 years old and in good shape. I have no reason to. “But when we checked it, it was in the 590s.” Eric made an appointment with Dr. Charles Johnson at the Family Practice Rural Health Clinic and was diagnosed with Type 1 diabetes. “Some Type 2 diabetes may be in the family, but I am the only one in my family that has Type 1,” he said. “The doctor said he thinks I got sick and when my immune system started to attack the virus, it also attacked my pancreas. It still makes a small amount of insulin, but not near enough to cover what I eat. “I was in shock when I found out. Like
most people, I thought diabetes was for old people and unhealthy people. I never thought it would happen to me. It never even crossed my mind.” Hamilton Healthcare System Diabetes Coordinator Krista Lindley, MS, RD, LD, CDCES, says she hears this story often. “General symptoms may include fatigue, excessive thirst, unintentional weight loss, increased urination, blurred vision or poor wound healing,” she said. “If you are experiencing one or more of these warning signs or suspect you may have diabetes, make an appointment with your doctor.” Diabetes is a disease in which blood glucose or sugar levels are too high. Glucose comes from the foods you eat. Insulin is a hormone that helps the glucose get into your cells to give them energy. With type 1 diabetes, your body does not make insulin, or, as in Eric’s case, makes very little. The underlying cause of diabetes varies by type. But, no matter what type of diabetes you have, it can lead to excess sugar in your blood. Too much sugar in your blood can lead to serious health problems. Glucose is vital to your health because it's an important source of energy for the cells that make up your muscles and tissues. It's also your brain's main source of fuel. Your immune system — which normally fights harmful bacteria or viruses — attacks and destroys insulin-producing cells in the pancreas, which leaves you with little or no insulin. Instead of being transported into your cells, the sugar builds up in your bloodstream.
There is no actual cure for type 1 or type 2 diabetes, but those with type 2 diabetes who make lifestyle changes that support weight loss may find their blood glucose return to normal. Lindley said the diabetes education program at Hamilton Healthcare System covers a variety of diabetes-related topics including blood sugar monitoring, target ranges, nutrition recommendations, medications, problem solving and reducing risks. “Our diabetes program also includes continuous glucose monitors to track a patient's blood sugars and insulin pump training,” she said. Over a period of time, high blood sugars can cause damage to blood vessels and the nerves all over your body, even those that control your heart,” Lindley said. “Not only does diabetes alone increase the risk of heart disease, but people with diabetes are more likely to have other health conditions that further raise the risk of heart disease.” For more information about diabetes education at Hamilton Healthcare System, talk to your doctor for a referral or log on to hamiltonhospital.org.
Krista Lindley, MS, RD, LD, CDCES Diabetes Coordinator
Krista Lindley has worked as a registered dietitian and certified diabetes educator since 2012. She has worked for Hamilton Hospital for over three years.
SYMPTOMS OF LOW BLOOD SUGAR SYMPTOMS OF HIGH BLOOD SUGAR Shaking Irritability or confusion Sweating Dizziness Nervousness or anxiety Hunger 14
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Fatigue Excessive thirst Blurry vision
Increased urination Unintentional weight loss An HHN publication
Blood Sugar Targets
8 -130 <180
HAMILTON HEALTHCARE SYSTEM
mg dl
Diabetes Education
before a meal mg dl 2 hours after the start of a meal
Note: Blood sugar targets may vary depending on the individual. It is important to talk to your doctor to find out what targets are best for you
Chronic Care Management Services A comprehensive program for managing your health and chronic conditions:
• Alzheimer’s and Dementia • Arthritis • Asthma • Atrial fibrillation • Cancer
• Cardiovascular Disease • COPD • Depression • Diabetes • Hypertension
Eligible to Rural Health Clinic patients with two or more chronic conditions. Contact your doctor for information: Hamilton Rural Health Clinic • (254) 386-1700 Hico Clinic • (254) 796-4224 Family Practice Clinic of Mills County • (325) 648-2850
Certified Diabetes Care and Education Specialists (CDCES) American Diabetes Association (ADA) accredited program
Comprehensive diabetic education focusing on disease management and education. Learn daily self-management through individual sessions or televisits: Making Healthy Food Choices Staying Physically Active Monitoring Your Blood Sugar Taking Medications
For more information or to schedule an appointment call:
(254) 386-1891
400 North Brown
•
Hamilton, TX 76531
Every Day Excellence
A Five Star skilled nursing facility, the highest quality rating from the Centers for Medicare and Medicaid Services (CMS), Focused Care at Hamilton believes every day begins with the expectation of excellence. Every team member strives to deliver patient-centered care for your loved one.
Short Term Rehabilitation • 24-hr Skilled Nursing Care • Memory Care • Assisted Living 1315 E Hwy 22 • Hamilton, TX 76531 • 254-386-3171 • www.fpacp.com An HHN publication
Hamilton Healthcare System | Thrive
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weight loss Nutrition Counseling and Weight Loss A registered dietitian tailors a meal plan to your unique goals plus education in:
• Healthy Choices • Portion Control • Learn the Label • Heart Healthy Fats • Complex Carbs • Plant-Based Proteins • Meal Planning If you have Medicare Part B and/or have a BMI of greater than 30,insurance may cover the cost of the program. Krista Lindley has worked as a registered dietitian and certified diabetes educator since 2012. She has worked for Hamilton General Hospital for over three years. Krista Lindley, MS, RD, LD, CDCES Diabetes Coordinator
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New Year By Maria Weaver
fter two heart attacks, Hamilton’s Jimmy Craig knew he had to change his life if he wanted to stick around for his family. “I’m a meat and potato man,” he said. “I ate out every day – hamburgers, French fries. “I weighed a lot.” Last Thanksgiving, he decided to do something about it. On the advice of Dr. Kristen Stegemoller, he signed up for nutrition counseling and weight loss with Krista Lindley, MS, RD, LD, CDCES, program coordinator at Hamilton General Hospital. “I’ve lost over 100 pounds,” he said, “and I intend to lose a lot more.” Likewise, Barry Polk of Hico knew his blood pressure problems weren’t going away until he took control of his own health. “Dr. (Randy) Lee had been trying to get me to lose weight and I just put it off, but I finally said, ‘I’ll go.’ “I’m glad I did,” Polk said. "It really worked well and is a good program. Krista is very knowledgeable and personable. It was good for me to be accountable, and she helps with recipes. Anyone who needs this should check it out.” Polk has been on the program for seven months and said he is healthier, and Dr. Lee even took him off one of his blood pressure medications. “I am walking about two miles a day,” he said. “I hated walking, but now I feel bad if I don’t. I feel a lot better, and I’m down about 80 pounds.” Polk credits wife Sandra for much of his success. “She’s cooking for me and is a big part of this,” he said. “Without her, I was not going to stay with it. She does a good job helping me.” Polk also credits an online group that encourages each other and swaps recipes. With five grandkids to keep up with, he
said 80 pounds gone has helped him in that task. A retired construction company owner, he now raises cattle and attends his grandchildren’s football games and other activities. “Anyone who wants to lose weight, a lot is the commitment to do it,” he said. “It helps having someone to be accountable to. I don’t want to show up and gained.” “You have to get it in your head and stick to it,” Craig said. “And no French fries! “I went to Golden Corral and cheated and felt guilty, so I didn’t do that again. You can eat whatever you want, but it won’t help you lose weight. “There were two times I didn’t lose, and it made me mad. “I have a bad back, so I don’t really exercise,” Craig said. “I work on tractors and walk more than I was. “I can tie my shoes, and breathe better, that’s the main thing,” he said. “I can do more with the kids and grandkids, and when I get in the floor, I can get up. “Krista is very easy to deal with, especially since I’ve always wanted to do things my way. “Dr. Steg is proud of me, and I’ve been able to lower my morning insulin from 80 to 25 and my evening insulin from 75 to 15. That’s a big deal. “I’m not through, but we’re getting there.” Polk said he has reached his goal weight and is working to maintain it for a year. Dr. Lee is pleased with his results. “You get plenty to eat,” he said. “It’s nutritious, lots of veggies, and there’s no better person than Krista to run it.” HGH has had the program for three years, and it is available for anyone who is ready to make positive lifestyle changes, Lindley said. “Insurance typically covers those with a BMI over 30, but I have had some insurance plans cover a lower BMI.
An HHN publication
New You! “The program involves frequent 1:1 visits to check weight and monitor progress with goals,” she said. “We cover one nutrition topic or dietary approach at a time.” Over the course of 18 to 22 visits in a year, those who participate are able to develop healthy habits and address personal challenges. And they can restart after a year if they want. “The program is based on the Mediterranean Diet, an emphasis on lean proteins, high fiber grains and more plantbased foods,” she said. “Then an activity plan will be created based on individual needs and abilities.” In the first month, visits to the outpatient clinic are weekly, then twice a month for months two through six and monthly for the remainder of the 12-month program. Class topics include healthy choices, portion control, reading labels, hearthealthy fats, complex carbohydrates,
plant-based proteins and meal planning. Lindley said with the holidays coming up, folks can still maintain a healthy lifestyle even when the table is mounded with unhealthy choices. “Have healthy options on the table,” she said. “Enjoy your favorite foods, but balance out your plate with healthier vegetable side dishes, which can still be delicious. “Start your meal with a tall glass of water, eat slowly and try to limit the desserts. “The trouble we often run into with gaining weight over the holidays is that one day, one celebratory meal can turn into grazing on high-calorie leftovers for days after. “Enjoy your meal but avoid taking home the leftovers!” For more information about the program, call Krista at 254-386-1894 or visit hamiltonhospital. org.
"I can do more with the kids and grandkids, and when I get in the floor, I can get up." Jimmy Craig, lost 100+ pounds
Central Texas Eye Care 1004 E. Main Street • 254-386-3682
Your New Fall Look! Central Texas Eye Care is carrying some of the latest styles and trends in Sunglasses! Step out and into the most colorful and coolest fall styles available now. Come by our clinic to see our men’s and women’s trendy, active, polarized, premium or slim fit styles.
Shop Local at Central Texas Eye Care! Please call us at (325) 648-2040 or stop by and try on your new fall styles at 1020 Fourth Street • Goldthwaite, TX 76844
We look forward to seeing you soon! HAMILTON Care Runs Deep in Rural Hamilton HEALTHCARE www.centexeyecare.org SYSTEM
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Medicare Open Enrollment is:
October 15 - December 7th! We can help you compare, shop and save on Medicare plans. Talk to our pharmacist or go to medicareusa.com/brookshirebrothers to find out how!
We also offer a variety of immunizations! Hamilton Healthcare System | Thrive
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HAMILTON HEALTHCARE SYSTEM
Wound Care
Hamilton Healthcare System Wound Care is designed to provide custom wound care for all our patients. With over 30 years in wound management, Dr. Thomas Aycock leads a team of nurses and providers that specialize in advanced wound care and treatment. The evidence based treatment modalities may include negative pressure wound therapy, advanced dressings, cellular tissue products and multi-layer compression.
Frequently treated wounds include the following: Minor Burns • Diabetic wounds • Arterial wounds secondary to PAD • Pressure ulcers • Venous stasis ulcers •
Trauma wounds • Complex soft tissue wounds • Skin Tears • Radiation Tissue Damage • Chronic, non-healing wounds •
Non-healing or slow to heal wounds • Non-healing surgical wounds • Lymphedema related wounds • Neuropathic wounds •
For more information or to schedule an appointment call:
(254) 386-1895
400 North Brown
•
Hamilton, Texas 76531
•
www.hamiltonhospital.org
HAMILTON HEALTHCARE SYSTEM
Detect. Treat. Defeat.
A mammogram is a non-invasive exam used to check breasts for breast cancer and other abnormalities. It is the only test shown to reduce breast cancer deaths. 3D Mammogramy can detect cancer early – when most treatable – long before it can be felt. This improves odds of survival and can help avoid more extensive treatment.
For comprehensive breast care General Surgeon, Dr. Ryan Adams performs the following procedures: Mastectomy • Excision Breast Mass • Breast Lumpectomy with Node Biopsy •
Lumpectomy • Breast Biopsies • Axillary Lymph Node Dissection •
For more information or to schedule an appointment call:
(254) 386-1600
400 North Brown
•
Hamilton, Texas 76531
•
www.hamiltonhospital.org
Let it Go
healthy mind
6 Tips for a
happier holiday he Dalai Lama once said, “The purpose of our lives is to be happy.” The holiday season is upon us and with it comes a whole host of emotions. There will be feelings of happiness Linda C. and excitement. There Kolodziej , will almost certainly M.Ed., LPC, CSC, be stress. There could LCDC, NCC Solutions possibly even be anxiety Behavioral Health and depression. The good news is, we can embrace the joy of the holiday spirit by practicing some healthy habits for our emotional well-being. We are probably all familiar with the term healthy habits as it relates to our physical health, but it is also very important to practice healthy habits for our emotional health.
Remember to plan. Some people are planners and it comes as second nature to them, but it doesn’t come naturally to everyone and can take some effort. Planning ahead can save us time and reduce stress. Making lists and trying to be very intentional with our planning is often crucial to anxiety and stress reduction. We also can benefit from being flexible and not stress out when plans go awry, because they often do. Having a basic framework, or plan, from which to work can keep us centered and propel us in a forward motion. Be realistic and flexible.
Even the most thought-out plans can fall apart. It is inevitable that things will go wrong occasionally. It’s okay to plan big as long as we remain realistic and flexible. If we are continually setting ourselves up for failure then we are eventually going to experience it. If we
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can roll with it and accept the fact that it is okay for things to change, and not go as planned, then we will never stay down for long!
Say, “No.” Obligations come
in hot and heavy during the holiday season -- social obligations, emotional obligations, and the often selfimposed feelings of the obligation to BUY. If we can rid ourselves of these feelings of obligation and accept the fact that we do not have to say yes to every invitation or buy gifts for every person in our life, we can live a less stressful existence. It is okay to say no. We can still be a good, kind and thoughtful friend without over-extending our bank account or our emotional health.
Avoid confrontation. The
holidays often involve social gatherings and we can find ourselves around people who do not share our philosophies. It is okay for others to think differently. We don’t all have to agree to get along. The holiday season can be an important time to set aside differences and avoid controversial topics like politics and religion. This does not weaken our convictions but it can save us from extra stress and emotional turmoil. There will be plenty of time to pick up the sword, pen or keyboard after the holidays. Our lives will feel less conflicted without added holiday drama.
Practice self-care. We can
benefit from practicing self-care. This is always important, but becomes especially important to remember during busier, more hectic times such as the holidays. Staying active, getting plenty of rest and eating as healthy as possible during a sugar-laden season will keep us feeling emotionally centered and ready to master the day!
Adopt an attitude of gratitude. When you wake
up each morning, I hope that you will take a moment to contemplate the day and mentally list a few things that you are thankful for. If we can remember to be intentional in our appreciation of life and our feelings of gratitude for what we have rather than bitterness for what we do not, the horizons will look brighter. The quality of our life largely depends on our attitude. We CAN be happy. Happiness does not come from another person or tangible possessions. We must decide to be happy, and then simply BE. Cathy Kolodziej received her Masters degree in counseling from Tarleton State University in 2011. She is a Licensed Professional Counselor, Licensed Chemical Dependency Counselor, and the Clinical Director at Solutions Behavioral Health. Cathy joined the Solutions team in August of 2014 as a therapist and became the Clinical Director in 2016. She is passionate about helping others discover their inner strength in order to achieve a better quality of life.
‘
The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the heart.
‘
~Helen Keller
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pain relief
The holidays are here and with them, cold weather. Hooray for snowmen and walking in the winter wonderland. Unless you have
Arthritis By Maria Weaver
ith arthritis, the simple act of opening the door can deter a trip into the cold. Arthritis sufferers will tell you that cold and snowy weather are to blame for increased joint pain, but according to arthritis.org, studies are showing the change in barometric pressure is the real culprit. Symptoms of arthritis include pain, stiffness and swelling in the joints. Stephanie Shepherd, Family Nurse Practitioner at Hamilton Healthcare System’s Hico Clinic, says if joint pain lasts more than a few weeks without relief from at-home or over-the-counter remedies, it’s time to call for an appointment. There are three primary types of arthritis, she says. “Osteoarthritis is like usually when you get up in the morning and you have pain and stiffness, but it gets better as you move around. “Rheumatoid is like that, but it doesn’t respond to movement,” Shepherd said. “You have to rest to relieve symptoms. It also is usually manifested by warmth and redness over the affected joint. “And psoriatic arthritis acts like rheumatoid, but you usually get a scaly rash over the joints and on the hands.” Rheumatoid arthritis is a genetic disposition, she says. It is most common in the fingers, toes, hips, wrists and knees. Psoriatic is an immune reaction where your body releases enzymes that attack healthy cells and cause tissue damage to the joints. “With psoriatic arthritis, some people take medications to alter the immune
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system,” she said. Some take turmeric by mouth. Any of the heat and warm bath methods help, hot tubs are good. Joint creams help. “Some people take glucosamine, which puts a little more fluid to the joints and helps them glide, but doesn’t build cartilage. “Non-steroidals like Ibuprofen and Aleve are good, but check with your doctor if you use a lot, because it can cause other side effects to your kidneys,” she says. Cold temperatures, she says, make arthritis pain worse. “We can put heat to the joint and it will feel better,” she says. “Use moist heat or an electric blanket at night, and when you wake up you will feel a lot better.” Arthritis can be prevented, she says, by keeping your weight down, staying active, using relaxation and stretching techniques and massage therapy. “The biggest thing is keep moving,” she said. “When you stop moving, you freeze up.” However, not all movement is beneficial for arthritis patients. “Repetitive motions like running, especially if you’re overweight, put more pressure on the joint and change the cartilage,” she says. As far as gadgets and quick-fixes advertised for arthritis relief, Shepherd suggests consulting a medical professional first. “There may be something we can alter for them and make sure it’s right,” she said. She said she sometimes receives prescription requests from companies for patients who never requested devices. She always calls the patient first, and usually it
is not a valid request from the company. “A lot of times we can suggest more conventional ways to relieve pain than some of the things you see on TV,” she says. The most common and sensible ways to treat arthritis, Shepherd says, are to maintain a healthy lifestyle, stop smoking, use cream or oral anti-inflammatories and most importantly, keep moving. “Any time we stretch our ligaments and tendons takes pressure off the joints,” she says. “Joints degenerate, and when we have tendons and ligaments glide over them, it causes more pain and damages cartilage and ligaments. “If we stretch and keep them loose, we’ll have less pain. Yoga, massage therapy, swimming is good. Anything to keep the muscles active and stretched out. “Overuse of the joint causes deterioration,” she says. “Sometimes pain is an occupational hazard, and we have to change the way we do something. “There’s no age limit for arthritis, and there is no cure, but we can manage the symptoms.”
Stephanie Shepherd, FNP Hico Clinic
Born and raised in Hico, Stephanie Shepherd, FNP began nursing in the Hico City Hospital while attending Texas Christian University in 1973. She completed her Master of Nursing Education at Texas Women’s University in 1992 and Advanced Family Nurse Practitioner at Tarleton State University. Stephanie joined the Hico Clinic in 1996. An HHN publication
Tips for Surviving Winter Dress Warmly. If it’s cold outside, keep aching hands warm with gloves, and add extra layers over knees and legs.
with Arthritis
Try a Glucosamine-Chondroitin Supplement.
Even mild dehydration might make you more sensitive to pain, according to study results published in the September 2015 issue of Experimental Physiology.
Although no herbal supplements have been proven to provide arthritis pain relief in clinical studies, and the American College of Rheumatology (ACR) does not recommend glucosaminechondroitin for arthritis, some do report relief from taking these supplements.
Lose Weight.
Add Fish Oil. The Arthritis Foundation recommends up to
Hydrate.
Extra weight puts added strain on already
aching joints.
Exercise Inside.
While it's understandable to want to avoid winter chill, people with joint pain should still stay active. The less sedentary you are, the better your physical function, according to a study of people with knee arthritis published in Arthritis Care & Research.
Let Warm Water Comfort You.
Swimming in a heated pool is both great exercise and soothing to joints. You can also get relief from warm baths, according to the Arthritis Foundation. Just don’t go right out into the cold after your soak. Let your body temperature normalize a bit first.
Supplement Vitamin D. Low levels of vitamin D might play a role in how sensitive you are to arthritis pain, according to research in Pain Management. Being deficient in vitamin D also raises the risk for osteoporosis. You're less likely to get enough vitamin D from its natural source, sunlight, in the winter, so talk to your doctor about your need for supplements or vitamin D-fortified foods. Stay Safe. Particularly when the weather turns icy, people with arthritis need to protect their joints from further damage. If you’re going outside, pick solid, supportive shoes with good treads and try to walk on a surface that doesn’t look slick.
2.6 grams of fish oil capsules twice a day. Make sure to let your doctor know if you try omega-3s, as they can increase the risk for bruising or bleeding.
Consider Acetaminophen or NSAIDs. Even if you prefer to treat your joint pain with lifestyle changes rather than medication, you may want to take an over-the-counter pain reliever when your joint pain seems to worsen with the weather. ACR guidelines include a recommendation to use these overthe-counter pain relievers for osteoarthritis. Get a Massage.
Yes, you have permission to indulge yourself and get a massage. Getting an hour-long massage once a week for at least eight weeks was shown to reduce pain, according to research in The Journal of Alternative and Complementary Medicine.
Go Under the Needle.
Acupuncture is another option for those willing to consider nontraditional treatments. You also might find the process relaxing and feel generally healthier, according to research in The Journal of Alternative and Complementary Medicine. EverydayHealth.com
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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.
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Hamilton Healthcare System | Thrive
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Lie on your back with knees bent and feet on the floor, hip-width apart. Place arms across your chest. Contract abs and lift upper body keeping head and neck relaxed. Return to start. Start with 10 reps.
crunch
B
A
CHALLENGE
Make it a double crunch by placing hands behind the head and bringing lower and upper body toward one another. Rest head in the hands to avoid tugging on the head and neck.
B
Center Wellness ake great m s t r i h s Tgifts! Christmas
B
bridge
Like the crunch, lie on your back with knees bent and feet flat on the floor. Tighten abdominal and buttock muscles as you raise your hips to create a straight line between knees and shoulders. Hold before returning to start. Start with 10 reps. Remember to keep your knees from splaying out and cinch up those abs to protect your back.
CHALLENGE
Add a challenge by lengthening the hold time at the top up to 30 seconds or add an exercise band or dumbbell.
CHALLENGE
bicycle A
Add a challenge by pausing for up to two seconds each time your elbow comes to your knee or hold a medicine ball at your chest while you perform the exercise.
A
Like the crunch, lie on your back with knees bent, feet on the floor, hip-width apart and hands behind the head. Contract your abs, press your low back into the mat and bring your knees to a 90degree angle with shins parallel to the floor. Slowly bring your right knee toward your chest as you extend your left leg toward the bottom of the mat and twist your left elbow toward your right knee. Alternate. Start with 10 reps.
russian twist
B
B
Sit on the floor with your knees bent and feet on the floor. Zipper up through your core. Lean back slightly and lift the feet a few inches off the floor. (Keep the feet on the floor for modification.) Slowly twist to the left. Return to center. Twist to the right. Try for 10 reps. B with modification
CHALLENGE
Add a challenge by holding a medicine ball or dumbbell.
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An HHN publication
fitness B
CHALLENGE
WORKOUT AND DEMONSTRATION BY JARED COOK, WELLNESS CENTER DIRECTOR
Working the core is about much more than gaining the coveted six-pack. Maintaining a strong core improves posture, sustains balance, eases everyday tasks and can help minimize lower back pain. This well-rounded core workout engages the muscles in the abdominals, back and glutes. Keep it simple at home or traveling or beef it up with weights at the gym. Either way enjoy the challenge.
plank
Add a challenge by increasing hold time up to a minute or by lifting an arm or leg.
Lie on your belly. Bring your forearms and toes to the floor with elbows under shoulders. Draw the shoulders back as you engage your abdominal muscles and thighs to lift off the floor. Keep the hips inline. Avoid allowing the hips to sag toward the floor or pike toward the sky. Hold for 10 seconds. Repeat.
Consult your physician before starting any new exercise program.
superman
CHALLENGE
A
Lie on your stomach with arms overhead and legs fully extended. Contract your core muscles to raise your torso and legs off the ground simultaneously. (Keep the legs on the floor for modification.) Keep your head and neck neutral. Hold for three to five seconds and lower back down. Try 10 reps.
B with modification
B
CHALLENGE
bird dog Start on hands and knees with knees hip-width apart and hands under the shoulders. Engage the core as you extend the right arm and left leg. (Just do one at a time for modification.) Hold for two to three seconds and switch sides. Repeat 10 times.
Add a challenge by increasing the hold time, addng a Swiss ball between the feet or flip it and lay on your back, scooping your abdominals as you lift the head and torso.
STRETCH
Lie on your back. Hug your knees into your chest. Take the arms out to a T and slowly lower the knees to one side. Hold. Bring the knees back to center before lowering to the other side.
supine twist
CHALLENGE
Add a challenge by increasing hold time or round the back and bring the knee to the elbow before releasing back to the floor. For an even greater challenge, extend the right arm and right leg. Switch. An HHN publication
child's pose
From hands and knees, sit hips back to heels. Arms can reach out or you can bring them to rest alongside the body. Widen the knees if it is comfortable.
Hamilton Healthcare System | Thrive
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5 Workout any time
The Hamilton Wellness Center offers Fitness on Demand™ classes 24 hours a day seven days per week for members. Fitness on Demand™ offers the instruction you need, when you want it. Choose from yoga, strength, cycling, dance and more! The Fitness On Demand™ platform offers you access to tried and true instructors including Jillian Michaels, Zumba and Strong by Zumba, Daily Burn, Sweat Factor, GymRa and SH1FT. Workout with a friend or by yourself from the comfort of your gym! Hamilton Wellness Center offers the spin bikes, weight and equipment you need. Reservations are available by calling 254-386-1670.
y l e v i t s e F Fit Tips
eeping fitness goals on track during the holidays can be a real struggle. Making your health a priority and planning ahead can help you avoid sugary pitfalls and skipped workouts. Try these “Festively Fit Tips” to stay fit from Thanksgiving through New Year celebrations.
Drink water. Choose water
over sugary or alcoholic drinks laden with empty calories. Cold or hot herbal teas are a good option, too. Drink water when you first wake up in the morning and when you feel hungry outside of your regular mealtime/regular snacks.
1
Festively Fit Tip:
Focus on nutritious foods during the holidays rather than on what you shouldn’t eat. Each time you eat at home or at a holiday party, add things to your plate that are good for you, such as vegetables, fruit, nuts or other healthy proteins or grains. Take control. Focus. Reflect.
4
Ask yourself, “Is this behavior good for me?” Be mindful. Choose wisely. Follow through.
2
When you attend a holiday party or an event, move around as much as possible - dance, mingle and enjoy!
3
Half is enough. Eat only half of the less-nutritious foods on your plate. If you take a cookie, for example, eat half of it and pack the other half for another day.
5
Festively Fit Tip:
At a holiday party or event, serve yourself only half of what is on the Something positive is serving platter. For example, if you better than nothing. Get want a brownie, cut it in two on the away from an all-or-nothing serving platter and only serve yourself mindset. If you don’t have time half (and don’t go back for seconds).
for a full workout, do 10 minutes of exercise and you’ll reap some positive
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Festively Fit Tip:
Festively Fit Tip:
Festively Fit Tip:
Hamilton Healthcare System
benefits. If you forgot to add any fruits or vegetables to your meals during the day, add an apple at night. Apply this principle where it makes sense.
Hydrate before heading to a party to avoid overeating and opt for water or unsweetened tea during the festivities. Try adding fruit for festive flavor. When you are at a party and about to fill your plate with all the goodies from Move more, sit less. If the buffet, pause and ask yourself: Is it you have the option of standing versus sitting, stand. If you have time to eat now? What have I already the option of walking versus eaten today? What is available here driving, walk. If you have the that is considered healthy?
option of moving about versus standing, move about. Daily physical activity and structured exercise, including cardio, strength and flexibility exercises, are a part of a healthy daily routine.
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Knockout holiday weight gain with these
ACE Fitness
An HHN publication
WEâ&#x20AC;&#x2122;RE ALL FIGHTING CANCER A FREE Test Could Save Your Life. Call 888.223.8620 TO QUALIFY FOR A FREE AT-HOME COLORECTAL CANCER SCREENING TEST YOU MUST: Be between the ages of 50 and 74 Have no personal history of colorectal cancer or colon surgery Have not completed a stool-based test in the last year or colonoscopy in the last 10 years Colorectal cancer screenings for those who qualify provided by Cancer Prevention and Research Institute of Texas (CPRIT).
M O N C R I E F.CO M Other cancer screening and survivor services available. Call 888.233.8620 for details.
women’s health Cancer doesn’t take a holiday Hamilton General Hospital offers more women’s services than ever before, making screenings like mammograms easy and convenient.
3D Mammography. Mammograms are the best way to detect breast cancer early when it is most treatable. Hamilton General Hospital offers women state-of-the-art imagining through 3D mammography. Digital imaging has improved accuracy and detection through better clarity and more detailed imaging, which reduces callbacks.
Diagnostic Mammography.
No longer do callbacks mean a trip to another facility for further imaging. In the event of an abnormal mammogram, Dr. Erin Prince is available at HGH for diagnostic mammography and ultrasounds.
Ultrasounds. Ultrasounds are useful for a more in-depth look at dense breast tissue, determining cysts from masses and even guiding needles during biopsies, which can all be done at HGH. Surgery. General surgeon, Dr. Ryan Adams, offers surgical services at HGH including lumpectomies and mastectomies.
Treatment. Oncologist Dr. Carlos Encarnación of Texas Oncology offices in Waco, but routinely sees patients in Hamilton.
Assistance.
Hamilton Healthcare System has partnered with Moncrief Cancer Institute to offer free mammograms for uninsured and underinsured women. Don’t let finances stand in the way of your health. Call 800-405-7739 to schedule an appointment.
HAMILTON HEALTHCARE SYSTEM
3D ! E R E IS H
400 North Brown • Hamilton, TX 76531
(254) 386-1600 www.hamiltonhospital.org
24-Hour Emergency Care & Ambulance Service • General Surgery Orthopedics Radiology & Laboratory Services Outpatient Programs Include: Diabetes Education • Physical Therapy • CHF • Sleep Lab Cardiac & Pulmonary Rehabilitation • Solutions Behavioral Health • Wellness Center Rural Health Clinics in Hamilton, Hico and Goldthwaite
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An HHN publication
FIGHT CANCER CANCER WON’T WAIT. YOUR SCREENINGS SHOULDN’T EITHER.
It’s a fact: early cancer detection is critical to better outcomes. That’s why it’s so important to keep your preventive and screening appointments — this year and every year. Texas Oncology encourages you to consider regular appointments such as annual check-ups, mammograms, and colonoscopies essential. Because when it comes to cancer, early detection is a crucial part of the fight. Ask your doctor about how to safely keep your appointments.
CLIFTON • GATESVILLE • GROESBECK HAMILTON • HILLSBORO • MEXIA • WACO
1-888-864-4226 • www.TexasOncology.com
parenting In online sex crimes against minors,
82
%
offenders used the victim’s social networking site to gain information about the victim’s likes and dislikes. The Demand Project
Even games like Fortnite and Minecraft are being used by predators to groom children.
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N O T
J U S T
FUN &
GAMES
hildren today are growing up immersed in technology. Smartphones, gaming consoles and tablets continue to top Christmas lists. Justin According to npr.org, Caraway one in five children has Hamilton County a phone by age eight, Sheriff 53 percent have one by age 11 and 84 percent of teenagers have their own phones. A world of information is literally at their fingertips. Unfortunately, the gateway to that information also opens wide the doors to predators, pornography and addictions of a new sort. “Parents need to take it seriously; there is a real threat out there,” said Hamilton County Sheriff Justin Caraway. "The internet is opening a gate to our children. Child porn is big business. Sexual exploitation and human trafficking is big right now." According to the Children’s Advocacy Center, one in 25 youth received an online sexual solicitation where the solicitor tried to make off-line in-person contact. “Parents always think, ‘not my child,’ but it happens all the time," said Caraway. "It is happening here.” He and his team joined the war against online sexual predators in 2016. Currently, they are working about 40 cases. They find many perpetrators on social media apps like MeetMe, TikTok, SnapChat, Skout, Kik, WhatsApp and, possibly the most popular social media site for grooming, Instagram. “There is absolutely zero reason for a child to have these apps,” said Caraway. “Why do kids need SnapChat and TikTok when they have video and texting abilities already on their phone? It’s because they
give the option to delete.” There is even an app called Photo Vault that looks like a calculator but hides photos, video and more. He warns parents that anyone can reach a child through social media any time. Fake profiles are easy to create, and predators are taking advantage. Of equal concern is the value teens are placing on social media. According to NPR, seven in 10 teen girls are on social media daily. “The new drug is social media,” said Caraway. “Studies have shown that it releases dopamine.” Adversely, the effects can be devastating. “Teen suicide has skyrocketed because of social media,” said Caraway. According to the Centers for Disease Control, suicide rates have increased 56 percent in the 10-24 age group since 2007. “Adults tend to discount the threat because of our lack of understanding,” he said. “It’s important to understand the fundamentals, what it does and the access it allows to our children.” Caraway advises putting curfews on phones at 9 p.m. Extra vigilance should be used in one-parent households as fatherless households tend to be greater targets for human trafficking. “Nothing good happens after 9 p.m.,” he said. “Take the phone up, put it in your room, and give it back in the morning.” Phones are not the only device that warrants monitoring. Video gaming is not what it was 20 years ago. Most consoles connect to the internet allowing players global access to unknown players. “People are watching porn through their PlayStations now,” said Caraway. “I would suggest parents allow play through the console only and not connect to the internet, and definitely don’t play with anyone you
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% of
teens
said they know how to hide what they do online from their parents. The Demand Project
Sheriff Caraway's Tips for Parents
don’t personally know.” Caraway urges parents to report any suspicious activities on children’s devices. “Bring it to us,” he said. “Don’t delete it, reset it or try to contact the person.” If a parent suspects that the child has deleted information from a predator, it is still worth taking to the authorities. “Just because it has been deleted doesn’t mean it is gone,” said Caraway. “We have software that can pull everything off of a phone.” Parenting in a digital age can be confusing and scary but Caraway reminds parents that they have the final say. “As the parent, you always have a pass,” said Caraway. “If you don’t think they should have it, don’t give it to them. Don’t compare yourself to others. Just because someone else does something, doesn’t mean you have to do it. Explain to your child that, ‘we are going to do this because it is a better choice for you.’” Justin Caraway has served Hamilton County as the Sheriff since 2010 and was named Hamilton Citizen of the Year in 2018.
Play the console, but don’t connect to the internet. This prevents children from coming in contact the someone they don’t know. Remember predators can pose as anyone. Avoid social media apps like TikTok, SnapChat, Meet Me, Scout, Kik, Whats App and even Instagram.
Implement phone curfews. Take phones up at 9 p.m., store them in the parent’s room and return them in them morning. Remember nothing good happens after 9 p.m. Nothing beats personal surveillance. Remove
passcodes and check your child’s phone regularly. Report any suspicious activity to authorities. Do not delete, reset or contact online solicitors.
No smart phones for children under 10; opt instead for flip phones. (Yes, they still exist.)
Limit internet exposure, internet time.
especially unsupervised
HAMILTON HEALTHCARE SYSTEM
Sports Injuries Can Happen to Anyone! One of the most important aspects of rehabilitating a sports injury is treating it promptly. Our licensed physical therapists will provide you with a custom treatment plan for your specific needs. Our goal is to reduce pain and inflammation and address strength, stability, and coordination as well as reducing the risk of re-injury and preventing chronic complications. • • • • •
Rolling an Ankle Fractures Strains Sprains Tendonitis
• • • • •
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• • • • •
Ligament Repair Meniscal Tears Patellofemoral Pain Patella Dislocation Hand and Wrist
Don’t Wait! Call now to schedule an appointment! Hamilton Physical Therapy! Treat Local!
(254) 386-1894 400 N Brown • Hamilton, Texas 76531 • www.hamiltonhospital.org An HHN publication
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SERVICES
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General Assistance
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211 Texas
Help finding services/resources www.211texas.org 211 or 1-877-541-7905
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•••
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BEHAVIORAL HEALTH
1-866-372-5167
Hamilton TX Helping Hands find them on Facebook •••
Women & Children Texas Health Steps
Services for Pregnant Women, Children on Medicaid Birth-20yrs 1-877-THSTEPS (1-877-847-8377)
Aged & Disabled, Veterans
Texas Health & Human Services
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
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!
January 7
12 - 6 p.m. @ HGH Parking Lot
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innovation
Telehealth
High-tech home visits Breathe easier with Masimo SafetyNet Hamilton Healthcare System is offering a new and exciting technology that allows doctors to monitor COVID-19 patients at home with the use of a smart wristband that safely monitors important vital signs on the patient’s cell phone. This device is called the Masimo SafetyNet, and is the latest Bluetooth technology that monitors oxygen levels with a notification system directly to a central station at the hospital on a continuous basis to a patient’s smart phone. If the patient vital signs drop below the pre-set alarm limits, the device sends a signal to the patient’s cell phone which then alarms the central station at the hospital. The hospital then notifies the physician for actionable instructions for the patient of either coming back
to the emergency room or the clinic for treatment options. With the Masimo SafetyNet device, patients are no longer alone while recovering at home with COVID-19 or other breathing problems. Now doctors may opt to send patients home safely with early detection and notification system with accurate and reliable data should patient vital signs unexpectedly drop. The hospital staff communicates directly with patients and their Primary Care Physician daily. For more information on the Masimo SafetyNet, contact the Cardiopulmonary department at 254 386-1651.
2020 has been an interesting year to say the least! One major innovation in the healthcare community has been the expansion of telehealth services along with the federal approval to provide these by rural health clinics in response to the pandemic. Telehealth allows patients to use the technology already at their fingertips, like smart phones, computers, iPads and tablets, to visit with their healthcare provider without physically coming into the building. Offering comfort and convenience, telehealth allows
Back to a Healthy Lifestyle Surgical Excellence. Prompt, Compassionate Care.
R. Adams, MD General Surgeon
Don’t let illness or injury hold you back from a healthy lifestyle. From colonoscopies to gallbladder removal and knee replacement, outpatients and inpatients are in capable hands with Hamilton General Hospital’s surgical specialists. General surgeon, Ryan Adams has extensive knowledge and training and treats a broad range of conditions that require surgery at Hamilton General Hospital. Orthopedic Surgeon Keith Ellison performs knee replacement surgeries, shoulder and knee scopes at Hamilton General Hospital. He is skilled in hand surgeries including carpal tunnel release.
K. Ellison, MD Orthopedic Surgeon
Reach out to your primary care physician for a referral.
HAMILTON HEALTHCARE SYSTEM
Family Practice Rural Health Clinic (254) 386-1700
An HHN publication
for visits at home or even during distant travel -- wherever the need arises for a quick visit with your provider! Whether the reason be for convenience or necessity, this new visit type has been a game changer in keeping patients in touch with their medical home. Hamilton Healthcare System physicians are proud to offer telehealth services for primary care and behavioral health needs. We are here to care for you and would like the opportunity to help find a visit location and solution that is right for you!
(254) 386-1524
400 North Brown • Hamilton, TX 76531 www.hamiltonhospital.org
Hico Clinic (254) 796-4224
Family Practice Clinic of Mills County (325) 648-2850
Hamilton Healthcare System | Thrive
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what’s new Elizabeth Bays of Solutions Behavioral Health has completed the Certified First Responder training program better equipping her to work with law enforcement officers and first responders as mental health clients. Elizabeth is a Licensed Professional Counselor (LPC), National Certified Counselor (NCC), and Certified First Responder Counselor (CFRC). She completed her Master’s degree in Counseling Psychology from Tarleton State University in 2015. Elizabeth is available to see patients at Hamilton Healthcare System's Solutions Behavioral Health Clinic at 254-386-1800.
Hamilton EMS expanding into
Llano County
Effective January 1, Hamilton EMS will extend emergency medical services into Llano County. Hamilton County Hospital Distric provides EMS to Hamilton, Mills and San Saba counties. The addition of Llano County increases the service area to four contiguous counties, almost 4000 square miles and more than 41,000
Texans across the Texas Hill Country. Llano County’s EMS was operated by Scott & White for 10 years, but Baylor Scott & White issued a termination notice in mid2020 to go into effect at year’s end. Llano County signed the five-year interlocal agreement with Hamilton on Oct. 19.
Hamilton EMS, the first in the state to be designated Critical Access, is able to provide a higher level of patient care than commercial EMS services. The district will provide four ambulances for the new area bringing Hamilton EMS’s total to ten full-time ambulances and approximately 70 paramedics and EMTs.
Solutions Behavioral Health Medication Management • Individual & Group Therapy
(254) 386-1800 • (254) 386-1826 fax Depression • Anxiety Disorders • Stress Management Teen Issues & Peer Pressure • Mood Disorders • Grief and Loss Chronic Mental Illness • Post Traumatic Stress Disorders • Substance Use Disorders
Accepting patients of all ages, and most insurances accepted. For an appointment, call (254) 386-1800 today!
Clinic Hours
Monday – Friday 8:00am-4:30pm 34
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Photo Courtesy of Sheldon Cohen
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