Hamilton Thrive Spring 2021

Page 1

Spring 2021

Thr ve Health and Wellness Magazine for Rural Central Texans

Family Fun Outside Emotional

Spring Cleaning

dig in to gardening!


Tips for Better Sleep

Sun’s Out

Arm Workout


Committed to Quality S I LV E

Randy 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 Clinic

Melanie Bartek, OD Central Texas Eye Care

Thomas Aycock, MD Wound Care

Keith Ellison, MD Orthopedics Specialty Services

Julia Fernandez, MD Behavioral Health

Ryan Adams, MD General Surgery Specialty Services

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

Hamilton Clinic

Charles Johnson, MD Kristen Stegemoller, MD FPC Mills County Hamilton Clinic Hico Clinic

Jennifer Armstrong, NP Shelly Lengefeld, PA-C Stephanie Shepherd, Wound Care Hamilton Clinic APRN, FNP-C Hico Clinic

Shelly Boyle, PA-C Hamilton Clinic

Grant Ward, PA-C Hamilton Clinic

400 North Brown • Hamilton, TX 76531

(254) 386-1600 hamiltonhospital.org

Mistee Jefferies, APRN, PMHNP-BC Behavioral Health

Jim Davis, OD, FAAO Central Texas Eye Care

Committed to You


Sports Injuries

Back or Neck Pain

Balance & Strengthening / Range of Motion

Post-Operative Surgical Recovery

Hamilton Healthcare System now offering Physical Therapy services in two locations to better serve our patients. With locations in both Hamilton and Goldthwaite, we look forward to serving our rural Central Texas communities.

Don’t Wait! Call now to schedule an appointment! Hamilton Physical Therapy

Mills County Physical Therapy

400 N Brown • Hamilton, TX

1503 1/2, W Front St • Goldthwaite, TX

(254) 386-1894

(325) 648-2333

contents Spring 2021 6 NUTRITION




Emotional Spring Cleaning

Incredible Eggs

Sun’s Out, Guns Out! Women & Strength Training

Scoop on Vitamins



Vitamin D

ATVs Off Road Rules Texas Rules Ground Rules


Sweet Dreams Test Your Rest Tips for Better Sleep


Closer Look at Radiology


Dig In to Gardening

18 PROTECTION Don’t Hesitate, Vaccinate!



A Tribute to Mom


Life Saving Devices Welcome Dr. Davis

Have Fun with Me!

ABOUT THE COVER Tiffany, Liam and Penny Jo Logan admire the spring flowers at Hamilton Farmers Market.



Greetings Thr ve readers! t’s a Spring Thing! Spring is here! Our focus turns to our health and wellness, being outdoors, walking, running, swimming and gardening. I personally add in a few home-improvement projects and grilling for the Grady Hooper family. It seems we have CEO so much to do these days as Hamilton Healthcare System we look forward to another season. Hamilton Healthcare System is here to support your healthy efforts. Our 24-hour Hamilton Wellness Center is open for membership and is here to serve you. Enjoy the sunshine and the upcoming family holidays!

amilton erald-News Published by 101 N. Rice Street | Hamilton, TX 76531 254-386-3145 | hhnpaper.com

Support the team that cares for you. One of the trademarks of a progressive community is strong commitment and support of high quality healthcare services. Central Texans are fortunate to have outstanding healthcare professionals and facilities in Hamilton, thanks to the foresight, tenacity and stewardship of many of our citizens over the years. The Hamilton General Hospital Healthcare Foundation, 501(c)3 organization, maintains the legacy of ensuring vital healthcare services now and for the future for Hamilton County and surrounding areas. Thanks to the generosity of our donors, the Foundation has been instrumental in providing grants for needed equipment and services like the new 3D digital mammography machine and annual community health fair. Join us in supporting the healthcare team that cares for you. Donate today.

HAMILTON GENERAL HOSPITAL HEALTHCARE FOUNDATION Providing excellence in rural healthcare

P.O. Box 788 • Hamilton, Texas 76531 Donate online at hamiltonhospital.org/hghh-foundation.


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An HHN publication




deviled eggs

A lighter version of the Southern classic, deviled eggs are a favorite addition to any meal but a must on Easter.


6 eggs ¼ cup lite mayonnaise 1 tsp white vinegar 1 tsp yellow mustard ⅛ tsp salt Fresh ground black pepper Smoked Spanish paprika, for garnish Per serving:146 calories, 11.6 g total fat, 2.6 g saturated fat, 251 mg cholesterol, 320 mg sodium, 1.6 g carbohydrate, 0.1 g dietary fiber, 0.5 g sugars, 8.4 g protein, 23 mcg Vitamin D, 36 mg calcium, 1 mg iron, 91 mg potassium.


1. Place eggs in a single layer in a saucepan and cover with enough water that there is 1 ½ inches of water above the eggs. Heat on high until water begins to boil, then cover, turn heat to low and cook for 1 minute. Remove from heat and leave covered for 14 minutes, then rinse under cold water continuously for 1 minute. 2. Crack eggshells and carefully peel under cool running water. Gently dry with paper towels. Slice the eggs in half lengthwise, removing yolks to a medium bowl and placing the whites on a serving platter. Mash the yolks into a fine crumble using a fork. Add mayonnaise, vinegar, mustard, salt and pepper. Mix well. 3. Evenly disperse heaping teaspoons of the yolk mixture into the egg whites. Sprinkle with paprika and serve.

important for growth, energy metabolism, red blood cell development, vision and a healthy nervous system

• Vitamin D

promotes calcium absorption; essential for bone health

• Vitamin E

antioxidant that aids in the maintenance of good health

• Pantothenic Acid (B5)

converts food into energy and breaks down fat

• Vitamin B12

essential for the formation of red blood cells.

• Vitamin A

maintains healthy skin, immune system function and eye health

• Iron

supports muscle metabolism and healthy connective tissue

Boiled Egg Peeling Tip:

• Phosphorus

Have trouble peeling hard boiled eggs? Try draining the sauce pan immediately after boiling then filling it with water and ice. Lightly crack each egg and place the eggs back in the saucepan for 10 minutes, then remove and peel under cold running water.

• Folate (B9)


• • • • •


Eggs are rich in: • Riboflavin

Never eat raw eggs. Keep eggs refrigerated. Cook eggs until the yolks are firm. Cook foods containing eggs thoroughly. Never leave cooked egg dishes out of the refrigerator for more than 2 hours.

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mineral used in energy production

w? o n k u few Did yoare one of tchoentain

of ally olks Egg y that naturt, a serving he t foods n D. In fac s 82% of e e i vitam ggs provid daily intak e d e o d w t D. men recom of vitamin

necessary for cell division, very important for pregnant women

• Iodine

assists in metabolism

• Selenium

important for thyroid function

An HHN publication




egg muffins Broccoli Cheddar

Score an extra serving of veggies and some extra time in the mornings with these makeahead muffins. Try making large batches of egg muffins on Sunday and refrigerate and freeze them until you need them during the week. Serves 12


1 egg = 75 calories 7 g protein 5 g fat (1.6 g saturated fat) 7 g fiber Sodium Free Cholesterol Free Rich in Dietary Fiber

nonstick cooking spray 8 large eggs ¼ cup water ¼ tsp salt ¼ tsp black pepper ¼ tsp garlic powder 1 head broccoli OR 10-oz. bag frozen broccoli 1 cup reduced fat cheddar cheese Per serving: 80 calories, 5 g total fat, 2 g saturated fat, 130 mg cholesterol,170 mg sodium, 3 g carbohydrate, 1 g dietary fiber, 1 g sugars, 8 g protein, 1 mcg Vitamin D, 119 mg calcium, 1 mg iron, 152 mg potassium.


1. Rinse fresh broccoli head under cool running water. Preheat oven to 350 degrees F. 2. In a bowl combine eggs, water and seasonings (salt, pepper, garlic powder) and whisk until well combined and smooth. 3. Prepare broccoli. If using fresh, cut into florets and place in microwave-safe container with ½ cup of water. Cover with microwave-safe covering and steam for 4 minutes. When done, drain the broccoli and wait until cool enough to handle. Chop into small pieces. If using frozen, follow package directions to steam, drain and wait till cool enough to handle, chop into small pieces. 4. Spray a nonstick muffin tin with nonstick cooking spray. Evenly distribute broccoli among muffin cups, pour egg mixture over broccoli up to about 2/3 full. Top with cheddar cheese.

Submitted by Bruce Boyd

County Extension Agent

An HHN publication

Hamilton Healthcare System | Thrive


ask the doc What's the Scoop on Family Practice Rural Health Clinic 400 N. Brown, Bldg II Hamilton, TX


Monday -Thursday 7 a.m. - 6 p.m. Friday 7 a.m. - 5 p.m.

Hico Clinic

104 Walnut Hico, TX


Monday 8 a.m. - 6 p.m. Tuesday, Thursday, Friday 8 a.m. - 5 p.m. Wednesday 9 a.m. - 5 p.m.

Q: Should everyone take a multivitamin? A. No, if you get a well balanced diet you do not need a multivitamin.

Q. Do most adults and kids get the vitamins we need from a nutritious diet? A. Yes

Q. What vitamin deficiencies are most common in our area? A. Iron deficiency and Vitamin D deficiency

Q. How do I know if I am deficient/ need to take a vitamin?

A. If you have symptoms of fatigue or joint pain, see your doctor so labs can be ordered to check levels.

Q. Should I talk to my doctor before taking a new vitamin? Why is it important that my doctor know about the vitamins I take? A. Yes, due to possible interactions with other medications.

Q. How often should we evaluate our supplement regiment? A. If you are not eating a healthy diet, you should be evaluated often for monitoring.

Q. Is there a danger of taking too

Family Practice Clinic of Mills County

1501 W. Front Street Goldthwaite, TX


ORDAN PHARMACY Monday and Thursday 8 a.m. - 6 p.m. Tuesday, Wednesday and Friday 8 a.m. - 5 p.m.

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!

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.

COVID vaccine coming soon! Call to schedule your vaccination.

254-386-3111 ♦ 107 North Rice Street, Hamilton ♦ jordanpharmacy@ embarqmail.com 8

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n Vitamins many vitamins or taking too much of a specific vitamin? A. Yes, Vitamin A, D, E, and K

Q. Are there dietary supplements that should be avoided?

A. Numerous, so please check with your healthcare provider first.

Robbye Lengefeld, M.D.

Hamilton Family Practice Clinic

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.


Need a healthy way to bank?

Check out MCBank: stress-free and easy, with friendly, personal service.

It’s banking for the way you 1-800-285-2216 | www.mcbanktx.com An HHN publication


Member FDIC

Hamilton Healthcare System | Thrive


micros • Helps body absorb calcium • Protects from osteoporosis • Maintains healthy bones, muscles, nerves and immune system

Vitamin itamin D is an essential micronutrient, or vitamin, needed for optimal health. It is required for calcium absorption, making it a major building block for strong bones. Unlike most nutrients, which must be derived from food, Vitamin D can be made by the body. When skin is exposed to sunlight, Vitamin D is produced, therefore it is often called the sunshine vitamin. Vitamin D is found naturally in foods like fatty fish and in a variety of fortified foods such as dairy products and cereals. According to the National Institutes of

Health, almost one in four people have low or inadequate levels of Vitamin D. Staying indoors and using sun protection like sunscreen limit Vitamin D production. Rickets, bone pain and muscle weakness are signs of Vitamin D deficiency. Too much Vitamin D can be harmful causing nausea, vomiting, muscle weakness, confusion, pain, loss of appetite, dehydration, excessive urination, thirst and kidney stones. Vitamin D can interact with some medications. Always consult your doctor before supplementing any vitamin.

What foods contain Vitamin D?

• Fatty Fish

Salmon, Sardines, Tuna, Cod Liver Oil

• Milk • Fortified Cereals • Egg Yolk • Mushrooms


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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ow? n k u id yo oluable,

D min D is fatt-ist is best

Vita ning tha ken with a mea when ta g fat. bed nin absor eal contai m

Am I at risk for D-ficiency? Those at risk for low Vitamin D include:

• Older Adults

Aging reduces the skin's ability to produce Vitamin D.

• Limited exposure to sun

Working indoors, wearing sunscreen and covering up outdoors limit Vitamin D production.

• Dark Skin

Darker skin limits production of Vitamin D.

• Inability to absorb fats

Crohn’s disease, celiac disease and ulcerative colitis may inhibit absorption.

If you think you may have low Vitamin D, check with your doctor before taking supplements.

How much Vitamin D do I need? LIFE STAGE


Birth to 12 months

10 mcg (400 IU)

Children 1–13 years

15 mcg (600 IU)

Teens 14–18 years

15 mcg (600 IU)

Adults 19–70 years

15 mcg (600 IU)

Adults 71 years and older

20 mcg (800 IU)

Pregnant and breastfeeding teens and women

15 mcg (600 IU) NIH

Your Hometown Drug Store

Hamilton City Drug

Live, local team dedicated to serving YOU!

Friendly Faces • Quality Care


Danny and Suzanne Ray, owners, Cindy Kinsey RPh/PIC, David Cleveland RPh, John Opryshek RPh

Come see us for Easter gifts and spring decor!


105 E Henry St in Hamilton • (254) 386-3121 Monday - Friday 8 am - 5:30 pm • Saturday 8 am - Noon


An HHN publication

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Sweet Dr Test your rest The Epworth Sleepiness Scale How likely are you to doze off or fall asleep in the following situations, in contrast to feeling just tired? This refers to your usual way of life in recent times. Even if you have not done some of these things recently, try to choose how they would affect you. Use the following scale to circle the most appropriate number for each situation: 0 = no chance of dozing 2 = moderate chance of dozing 1 = slight chance of dozing 3 = high chance of dozing CHANCE OF DOZING


0 0 0

1 1 1

2 2 2

3 3 3









0 0

1 1

2 2

3 3





Sitting and reading Watching TV Sitting inactive in a public place (e.g. a theater or a meeting) As a passenger in a car for an hour without a break Lying down to rest in the afternoon when circumstances permit Sitting and talking to someone Sitting quietly after a lunch without alcohol In a car, while stopped for a few minutes in traffic

___+___+___+___ = ______Total points

By Maria Weaver f you wake up in the middle of the night gasping for air or if your spouse can’t sleep because of your snoring, maybe it’s time to talk to your Hamilton Healthcare System physician about a home sleep test. Hamilton Healthcare System offers home sleep tests through its cardiopulmonary department. The tests are specifically designed to detect obstructive sleep disorder, which occurs when the throat muscles intermittently relax and block airways during sleep, causing breathing to repeatedly stop and start. The most noticeable sign of OSA is snoring. David Rodriguez, BA, RRT, Cardiopulmonary Director for Hamilton Healthcare System, says obstructive sleep disorder in conjunction with underlying medical conditions like heart disease or diabetes can pose serious problems if left untreated. “The best thing to do is get evaluated,” Rodriguez said. “Tell your doctor if you are not able to sleep well, wake up in the middle of the night gasping or have a problem with snoring. “There are more people than you think in the general population with it undiagnosed. It is estimated that one or two of every 10 people have some form of sleep disorder,” Rodriguez said. “Talk to your doctor.” Rodriguez said home sleep studies are convenient and easy to use in the comfort of your home. “It doesn’t hurt,” he said. “You wake up, turn it off, take it off and you’re done. Once the doctor gets it back, he or

More than a third of U.S. adults report insufficient sleep.

Check your total score to see how sleepy you are:

6+ points = Sleepy 10+ points = Very sleepy 16+ points = Dangerously sleepy If your score doesn’t improve after 2 weeks of 8 hours of sleep a night, it is recommended that you consult your doctor.


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Dreams she can upload the information and send it to a sleep specialist, who will send a report. “It is cost-effective, insurance covers it, and you can sleep better in your own bed. “The sleep test monitors four things,” he said. “Oxygen levels, heart rate, respiratory rate and the rate and depth of breathing and/or snoring. “The test can easily detect obstructive sleep disorder, and once it is determined positive, doctors can treat it with CPAP, or continuous positive airway pressure.” CPAP involves a device that uses positive pressure to keep your airway open while you sleep. Another option is a mouthpiece to thrust your lower jaw forward during sleep. In some cases, surgery also may be an option. Obstructive sleep disorder is the most common sleep disorder and can affect anyone, although certain factors increase risk, according to the Mayo Clinic. Risk factors include excess weight, narrowed airway, high blood pressure, chronic nasal congestion, smoking,


ow? n k u id yo e easy,


diabetes, sex – men are twice as likely as premenopausal women to have OSA, although the frequency increases in women after menopause, family history of sleep


ll, s ar studie d, best of aort p e e l S an e comf nient h conve e done in t home. n b w n ca f your o o

% of men snore

40% of women and 27% of children do, too! Sleep Foundation

Proudly serving Central Texans since 1991

(254) 386-8971 leehealthcare.com An HHN publication

Hamilton Healthcare System | Thrive


How much sleep is enough? The amount of sleep each individual needs may vary and changes with age. Sleep requirements can also be affected by things like illness. Here is the average recommended daily amounts of sleep by age. AGE



14–17 hours

0–3 months

Naps included


12–16 hours

4–12 months

Naps included


11–14 hours

1–2 years

Naps included


10–13 hours

3–5 years

Naps included

School Age

9–12 hours

6–12 years


8–10 hours

13–18 years


7+ hours

18–60 years


7–9 hours

61–64 years


7–8 hours

65+ years



of all adults in the U.S report sleeping on average for less than seven hours per night. 14

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include unexplained daytime sleepiness, restless sleep and loud snoring (with periods of silence followed by gasps). Less common symptoms are morning headaches, insomnia, trouble concentrating, mood changes, forgetfulness, increased heart rate or blood pressure, decreased sex drive, unexplained weight gain, increased urinary frequency, heartburn or reflux and heavy night sweats, according to Wikipedia. The Sleep Foundation adds vivid or threatening dreams to the list of symptoms. The most noticeable symptom of OSA is excessive daytime sleepiness. An adult or child with severe OSA can fall asleep in the course of usual daytime activities, which may be quite dramatic, sometimes occurring Cardiopulmonary Director David during conversations. Rodriguez demonstrates a home The hypoxia (absence of sleep study monitoring system. oxygen supply) related to OSA may cause changes in apnea and asthma. the neurons of the hippocampus and the Most folks with OSA are overweight. right frontal cortex. This repeated brain Fat deposits around the upper airway can hypoxia is considered to be a cause obstruct breathing, according to Mayo of Alzheimer’s disease. Clinic. More men than women are diagnosed However, not everyone with obstructive with OSA as women often feel a stigma sleep apnea is overweight. Thin people can associated with loud snoring and are less develop the disorder too. likely to be told that they snore, or to admit it Medical conditions associated with to themselves or doctors. obesity – hypothyroidism and polycystic Stroke and other cardiovascular diseases ovary syndrome – also can cause apnea. are related to OSA, and those younger than Some folks inherit narrow airways or their 70 with OSA have an increased risk of early tonsils or adenoids may become enlarged, death. blocking the airway and causing apnea. Persons with sleep apnea have a 30 OSA also is relatively common in people percent higher risk of heart attack or death with hypertension. than those unaffected. OSA occurs twice as often in those If you experience any of these symptoms, with consistent nasal congestion at night, or if your partner has moved to another regardless of the cause. room because of your snoring, call your People who smoke are more likely to healthcare provider at Hamilton Healthcare develop obstructive sleep apnea, as are System and get it checked out. children exposed to cigarette smoke. David Rodriguez attended If you have family members with Creighton University School obstructive sleep apnea, you may be at of Allied Health Professions increased risk, and research has found an Respiratory Therapist association between asthma and the risk of Program and is a graduate obstructive sleep apnea. of The University of Texas at Most folks with OSA are unaware of Austin. With over 30 years' disturbances in breathing while sleeping, experience in healthcare, even after awakening. A bed partner or he has held numerous family member can tell a person if they are David Rodriguez, administrative and clinical BA, RRT snoring or appear to stop breathing, gasp or positions in cardiopulmonary, Cardiopulmonary respiratory care, sleep centers choke while sleeping. Single individuals are Director and cardiac and pulmonary often unaware of the condition. rehabilitation. David lives in Symptoms may be present for years or Hamilton with his wife and enjoys daily runs with even decades without identification. Common symptoms of OSA syndrome his two border collies on the Pecan Creek running trail. An HHN publication

Tips for better sleep Be consistent.

Go to bed at the same time each night and get up at the same time each morning, including on the weekends


Make sure your bedroom is quiet, dark, relaxing and at a comfortable temperature. Use low lighting to prepare for sleep.

Relax. Develop a relaxing bedtime routine. Read a book, listen to music or soak in a warm bath.


Remove electronic devices, such as tablets, TVs, computers and smart phones, from the bedroom.

Beware sleep inhibitors. Avoid large meals,

caffeine and alcohol before bedtime.

Exercise. Being physically active during the day can

help you fall asleep more easily at night. Avoid exercise within three hours of bedtime. CDC


Diabetes Education

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 www.hamiltonhospital.org An HHN publication

Back to a Healthy Lifestyle Surgical Excellence. Prompt, Compassionate Care.

R. Adams, MD General Surgeon

K. Ellison, MD Orthopedic 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. Reach out to your primary care physician for a referral. (254) 386-1524


Family Practice Rural Health Clinic (254) 386-1700

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



Dig in to Gardening!

God Almighty first planted a garden and indeed it is the purest of human pleasures. Francis Bacon

Hamilton County Master Gardener Colin Melton cares for the flower pots on the Hamilton square.

elcome spring! The days are longer, and the temperatures are mild in Central Texas. It is the perfect time to garden. According to the National Institutes of Health, there is increasing evidence that exposure to plants and green space, and particularly to gardening, is beneficial to mental and physical health. Health benefits may include:

Enhanced nutrition.

Adding fresh, homegrown vegetables and fruits will have a positive impact on your diet. Not only does it provide beneficial nutrients, but you can also control the chemicals used to deter pests.

Added exercise.

Working in the garden burns calories, restores dexterity and strengthens muscles. Digging, raking and mowing can be big calorie burners. The American Heart Association recommends 30 minutes of moderate-intensity exercise per day for heart health.

Boost of Vitamin D. Produced by the body when

exposed to sun, Vitamin D is a necessary micronutrient for maintaining healthy bones, muscles, nerves and immune system.

Lowered blood pressure.

An observational study published last year from the American Heart Association showed a possible link between sunlight and lowered blood pressure. While studies have failed to prove that Vitamin D lowers blood pressure, there appears to be a link between the sun and blood pressure. It is worth mentioning that UV rays are proven to contribute to skin cancer. The American Academy of Dermatology recommends avoiding direct exposure to the sun during the peak hours of 10 a.m. to 2 p.m. along with wearing protective clothing and sunscreen when outdoors.

Reduced stress. The American Institute of Stress attributes

the exercise, food produced, sunlight, creativity and mindfulness of gardening to lowered levels of cortisol, a hormone produced during times of stress. High levels of cortisol are linked to weight gain, heart conditions and even depression. According to the AIS, just 45 minutes of creative activity like gardening can significantly reduce cortisol.

Increased immunity. Not only does Vitamin D play a role in a healthy immune system, but studies also show that bacteria in soil may boost immunity, too. The National Institutes of Health cites studies where patients with lung cancer and tuberculosis were treated with Mycobacterium vaccae, a bacteria found in soil.

Improved mood. Inhaling M. vaccae may be a mood 16

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booster, too. An English neuroscientist looked at the bacteria as a possible treatment for depression. When injected in mice, it activated the serotonin-releasing neurons in the brain targeted by Prozac. An HHN publication

Gardening Tips from Hamiton County Master Gardener Colin Melton “Gardens will be late this year,” said Melton, who notes that most onions and potatoes planted before the deep freeze in February probably need to be replanted. “The temperatures we went through are not characteristic to this area. Our trees just like us went, ‘woah!’ “ Due to the electrical outages, even houseplants caught damage.

Know your zone. Choose plants that Think about water. grow well in your zone. We are in Zone 8 but Melton notes that you should take into consideration if you live on a windy hill or down in a valley.

Go native.

Native plants conserve water and are easier to maintain. Check out the list of Texas Superstars, which are chosen to perform well for Texas consumers.

Choose hardy trees.

Avoid trees that are oak wilt and oak decline susceptible. Some of Melton's favorites are the Chinkapin Oak, Chinese Pistache and Cedar Elm. "It’s not a cedar," said Melton. "Call it Texas Elm, if you’d like."

Soil is key to success. Having

Water conservation is important. Along with choosing native plants that use less water, Melton urges gardeners to collect rainwater. Native grasses, like buffalo grass, conserve water and are easier to maintain.

Keep it simple. "The biggest mistake

most people make is over planting," said Melton. "Then they work themselves ragged trying to take care of it." Choose plants that are easy to maintain.

Do your homework.

A little research can go a long way. "The Master Gardeners program through Texas A&M Agrilife Extension is a great opportunity," said Melton.

your soil tested before you start a vegetable garden is advised. Samples can be sent to Texas A&M Soil Lab in College Station. "Work your sub soil," said Melton. "I can’t say it enough compost!"

NEED GARDENING HELP? Check out aggie-horticulture.tamu.edu.

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 An HHN publication

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protection Don’t hesitate


How does it work?

The Moderna and Pfizer vaccines use messenger RNA (mRNA), a set of instructions that tells a cell to make a specific protein. For SARS-CoV-2, this is the spike protein that is found on the surface of the viral envelope. The mRNA used in the vaccine does not enter the cell’s nucleus and consequently has no interaction with a cell’s DNA. It is also not a full virus and cannot replicate itself. The mRNA is rapidly broken down by the cell once the instructions have been transmitted, so it does not cause mutations or cellular defects and has not been associated with infertility. The Johnson & Johnson vaccine uses a modified adenovirus that contains DNA for the spike protein. The adenovirus is able to enter a cell and cause the spike protein to be made. Adenoviruses are a source of the common cold, but this particular virus can’t replicate so it won’t cause disease. Once the spike protein is made, it is put on the surface of the cell, where it is seen by the immune cells and causes them to become activated and respond. The result is the production of neutralizing antibodies. If a person who is immunized becomes infected with the virus, the neutralizing antibodies will bind to the virus and prevent it from entering cells and causing disease.

Can the vaccine cause How effective are the COVID-19? vaccines? No. An mRNA vaccine is not a virus and can’t cause disease. Because it activates the immune system, it can cause mild symptoms in some people (e.g., fatigue, achiness, fever). Based on data from the clinical trials, the most common reactions to the vaccine are pain at the injection site, fatigue, headache, and muscle aches. These symptoms are very common with other vaccines, including the flu shot, and are a sign that the body is responding to the vaccine.

hospitalization, severe complications and even death. 2. Protect people around you, particularly people at increased risk for severe illness from COVID-19. 3. Help prevent the health care system from being further overwhelmed.

What does it cost?

COVID-19 vaccines are available at no cost to individuals.

A comprehensive program for managing your health and chronic conditions:

• 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


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Should I get a vaccine if I had COVID-19? Yes, experts still do not know how long natural immunity lasts after getting sick. The CDC recommends getting the vaccine even if you have had COVID-19.

Why should I get a When am I considered vaccine? 1. Reduce your risk of disease, fully vaccinated?

Chronic Care Management Services • Alzheimer’s and Dementia • Arthritis • Asthma • Atrial fibrillation • Cancer

Based on evidence from clinical trials:, • Pfizer - 95% effective • Moderna - 94.1% effective • Johnson & Johnson - 66.3% effective

You will need two shots with the Moderna and Pfizer vaccines to get the most protection. • Pfizer - 3 weeks (21 days) apart • Moderna - 1 month (28 days) apart Johnson and Johnson is a single dose vaccine. People are considered fully vaccinated two weeks after their second dose of Pfizer or Moderna vaccines or two weeks after the single Johnson & Johnson vaccine. American Academy of Family Physicians CDC

How can I get a vaccine? Talk to your primary care provider to get scheduled for a vaccine.

Hamilton Rural Health Clinic 254-386-1700 Hico Clinic 254-796-4224 Family Practice Clinic of Mills County 325-648-2950 An HHN publication


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fun with m Hopscotch

An oldie but a goodie, hopscotch combines exercise and education. Draw a board from one to 10 to incorporate math skills like addition, multiplication and fractions for older kids. For littles, try shapes, letters and phonics. Don't have a sidewalk? Create a hopscotch board on the grass with spray paint or spray chalk. DEMONSTRATED BY TIFFANY AND PENNY JO LOGAN.

Outdoor fun for the whole family

rom nature walks and bike rides to gardening and picnics, longer days and mild temperatures make spring an ideal time for families to enjoy time together outside. Participating in outdoor activities with children is a great way to spend quality time with them while reducing stress and getting exercise. It's fun for the whole family! Here are some fun activities to play at the park or in the backyard.

Sidwalk Art

Make your own sidewalk chalk with: • Toilet paper rolls, wax paper & duct tape • 1 ½ cups plaster of paris • 2-3 tablespoons tempera paint • ¾ cup of warm water Cover one end of the tube with duct tape then line the inside with wax paper making sure that the paper sticks out of the top. Pour warm water into a disposable container and sprinkle the plaster of paris over the top. Stir with a plastic spoon. Stir in tempera paint. To make multiple colors, spoon ½ to ¾ cup of plaster of paris into separate disposable containers and mix each with different paint colors. Stand wax-lined tubes on a box lid and spoon in mixture tapping sides of tube to remove air bubbles. It takes about three days to dry. Peel away tube and create sidewalk masterpieces! PBS.org


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Hamilton Healthcare System

An HHN publication

parenting Catch the wind


Fly a kite, twirl a pinwheel or blow bubbles and dandelions. Exercise your imagination by lying on the grass and guessing the shape of the clouds as they float by.

Skipping Rocks Start with a flat rock. Triangular shape is better than round. Hold the rock with your thumb and middle finger, then firmly hook your index finger along the edge. Your thumb goes on the top of the stone, not around the edge. Stand tall and face the water at a slight angle. The lower your hand is at the release, the better. Throw out and down. Practice throwing fast, not hard. Add a little snap of the wrist to get the stone spinning. Try to get the stone to hit parallel to the water. The faster it spins, the better it skips. North American Stone Skipping Association

? Did you kd glnycoerinw an Adding sugar le mixture to the bubb st longer. s la makes bubble

Bubble Contest

Rinse out your tin cans, decorate them and knock ‘em down! Any ball will do.

Test these DIY recipes to see which bubbles are best. Don't have a wand? Try a slotted spoon, fly swatter or other kitchen utensil with holes.

Water painting

Mile High Bubbles

• 2 cups warm water • ⅓ cup dish soap (blue Dawn works best.) • ¼ cup corn syrup

An HHN publication

Tin Can Bowling

Dura-Bubbles • • • •

No paint required. Just fill plastic cups with water and use old paintbrushes to create vanishing images on the sidewalk.

2 cups hot water ¼ cup dish soap 1 (.25 oz) packet gelatin 2 tablespoons glycerin Add a wet twist to your next baseball game. Use water balloons instead of the ball. DIY Network

Balloon Ball

Hamilton Healthcare System | Thrive


healthy mind



pring cleaning could trigger images of cluttered closets and garages piled with boxes or maybe shampooing carpets and steam cleaning Linda C. furniture and curtains. Kolodziej , Spring has become a M.Ed., LPC, CSC, time to declutter and LCDC, NCC get rid of things that Solutions are no longer needed Behavioral Health or useful. We tend to consider the physical spaces in which we live, but what about our “emotional” spaces? Psychological clutter is real. It accumulates over the years. We accrue it just like clothes, shoes and household items. Emotions build up and clutter our emotional spaces much like tangible items clutter our physical spaces. Situational anxiety and stress are hard to completely avoid. The babysitter cancels at the last moment, leaving you panicked about finding a trustworthy caregiver on short notice to care for your child so you can get to work on time. The oven goes out just before you are to host the family Thanksgiving dinner. A tire goes flat, the dog is sick or your checking account has been compromised. Stress happens and often appears monumental in the moment, but it can be overcome. Some people do a better job of managing situational anxiety than others, but almost no one is immune to it. The trick is to know how to recognize it, process it, and work through it. Stress creates a mess and fills our emotional closets with negative thinking


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Hamilton Healthcare System

and pessimism. It clogs emotional filters with feelings such as anger, worry and depression. Stress can have negative effects on the body mentally, spiritually and physically. This occurs when stress hormones are dumped into your body and increase your heart rate. These hormones can cause the liver to dump glucose into your bloodstream, which can increase the risk of diabetes. Stress can literally make you sick. Stress may cause overeating or poor food choices like those high in fat or sugar. Energy levels may decrease. Stress can cause weight gain, headaches, muscle tension and/or trouble sleeping. Chronic stress can lead to clinical anxiety, depression and a multitude of other psychiatric conditions. Just as keeping our home tidy is healthy, emotional tidiness is healthy as well. View your world through a lens of emotional cleanliness. Be your own advocate and rid yourself of emotional clutter. 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.


Tips for emotional spring cleaning Imagine that you are filling a large garbage bag. You are going to ruthlessly fill the bag with outdated, useless emotions. Throw it out if:

• It’s worn out. Emotions such as

resentment, bitterness and anger may find their way into your bag. Are you hanging on to them? Are they serving a useful purpose? Visualize them as a pair of shoes with holes in the soles. You have worn them out and now need to throw them out.

• It’s outdated.

Negative emotions lurk around our psyche and bite us when we least expect it. Childhood grudges and insecurities that were never properly processed and worked through hide out in the deepest recesses of our brains. Identify them for what they are and declutter; throw them out.

• It doesn’t fit.

Being constantly overwhelmed indicates that we have not prioritized what is important. Having too many obligations causes emotional clutter. “Crazy Busy” is not a badge of honor. Prioritize and rid yourself of excess emotional clutter.

An HHN publication



When you have cancer, you need comprehensive care from renowned physicians, advanced treatment options, leading edge technology, and clinical trials. But you also need to keep being Mom. With more than 210 locations across the state, Texas Oncology provides expert cancer care and keeps you close to friends and family. Because sometimes the best choice is both.

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Biceps and Triceps Workout Standing WORKOUT BY JARED COOK, WELLNESS CENTER DIRECTOR. Reverse DEMONSTRATED BY ETHAN CHORENZIAK. dumbbells, cables and plates to tone and Barbell Curl Use strengthen the muscles of the upper arms. The

Bolster your bicep workout with a reverse grip curl. When you curl a weight with an overhand grip, you target the often underused brachioradialis. Remember, you don’t need to go heavy; light weights will definitely do the trick.

Stand with feet shoulderwidth apart, arms straight to the floor, shoulders back, while holding a barbell with both hands. Keeping your elbows and shoulders stationary, slowly lift the weight to the front of your shoulders. Pause, squeezing your biceps at the top. Slowly reverse the movement to return to start. Repeat on the opposite side.

biceps brachii, located on the front of your upper arm, is composed of two heads. The triceps brachii make up the back of your arm and is made up of three heads. This biceps and triceps workout will have you ready for sleeveless shirts by summer.

Seated Hammer Curl

Target the long head of the biceps, brachialis and the brachioradialis with the Hammer Curl.

Sit holding a pair of dumbbells at arm's length by your sides with your palms facing each other. Keeping your elbows tucked, your upper arms locked in place and your palms facing inward, curl the dumbbells as close to your shoulders as you can moving only your hands and forearms. Pause, then slowly lower the weights back to the starting position.

Standing Cable Curl

Cables are a great way to work out the bicep brachioradialis. The Standing Cable Curl allows you to keep consistent resistance, increasing the strain on your muscles and giving you a far more efficient bicep workout. Stand with feet shoulder-width apart facing a cable machine with the machine’s handle on the lowest setting. Hold the handle with both hands, palms facing forward and arms extended straight to the floor. Keeping your elbows and shoulders stationary, slowly lift the weight to the front of your shoulders. Pause, squeezing your biceps at the top. Slowly reverse the movement to return to start. Repeat on the opposite side.

Cable Rope Tricep Pushdown

Target all three heads of the triceps with the Cable Rope Tricep Pushdown. Be careful not to overdo it on the weights when performing this exercise. Attach a rope to the cable station’s high pulley. Grab the handle with an overhand grip, keeping your arms bent and your hands shoulder-width apart. Tuck your upper arms toward your sides. Keeping your upper arms fixed in place, push the bar down until your elbows are locked. Return to the starting position and repeat.


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Hamilton Healthcare System

An HHN publication



fitness Single-Arm Overhead Extension

The Single Arm Overhead Extension is a fairly simple and approachable exercise that targets the triceps brachii. Stand or sit upright on a workout bench and grab a dumbbell with one hand. Holding the dumbbell, lift your arm slightly behind your head with your elbow bent. Extend your elbow until your arm is straight overhead. Perform all reps with one arm before switching to the other to round out the set.

ow? n k u o y d i D outs

ased work Strength-b lean muscle mass, n our increase y s calories even whe rn u b t. h whic is at res your body

Bench Dip

This basic exercise doesn’t require copious amounts of muscle or experience. Grab a standard workout bench and dip. Stand up and face away from the bench, grabbing it with both hands at shoulderwidth. Keeping your legs straight and extended in front of you, slowly lower your body until your arms and forearms are at 90-degree angles. Push through at the triceps as you lift back to the starting position. Repeat. Modify by placing your feet on the floor and bending your knees.

An HHN publication

Hamilton Healthcare System | Thrive



women & strength training Myth 1: Women should not lift heavy weights.

Women can lift a tremendous amount of weight, but do not increase lean muscle mass at the same rate as men. Strength training can cause women to produce more somatotropin, a growth hormone that metabolizes fat and is an important part of reducing the effects of aging. Strength training does a body good!

the body is at rest. Circuit training with heavy resistance can increase the excess post-exercise oxygen consumption (EPOC), meaning your metabolism stays elevated after exercise allowing you to continue to burn calories hours after the end of your workout.

Myth 4: The best way to tone Myth 2: Weight training makes women is light weight with high repetitions. big and bulky. Women do not produce as much testosterone as men so adding resistance training to an exercise regime can increase lean muscle mass, but it will not add “bulky” muscle. Simply adding an extra day of strength training or lifting heavier dumbbells will not automatically cause a woman to become a musclebound she-hulk that takes years of training, strict nutrition and “supplementation.”

Myth 3: Aerobic exercise is the best way to burn fat. Traditional aerobic exercise like running or cycling are effective for expending energy and metabolizing fat. However, lean muscle burns more calories even when

Light weights can be useful for improving the strength-endurance of muscle tissue. However, using heavy or explosive movements to activate fast-twitch fibers is more effective to grow and define muscles. Fast-twitch fibers are responsible for muscle definition. Light weights can be used to train for definition IF the muscle is worked to fatigue, meaning you can’t perform another single repetition. Lifting 5 pounds for 12 reps is not enough to stimulate the fast-twitch fibers if you are capable of doing a another rep. American Council on Exercise

Relieve pain. Repair injury.

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solution for chronic pain and injury recovery. Sessions are noninvasive, painless and specific to your body and your condition. Enjoy high quality of life and get back to doing the things you love. Call for a free phone consult to see if this is an option for you.

Your New Spring Look! Central Texas Eye Care is carrying some of the latest styles and trends in Sunglasses! Stop by to try on the most colorful and coolest spring 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 spring styles at 1020 Fourth Street • Goldthwaite, TX 76844


We look forward to seeing you soon!

108 W 1st Street in Hico



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Tyler Vandermeer BSN, RN

Hamilton Healthcare System

HAMILTON Care Runs Deep in Rural Hamilton HEALTHCARE www.centexeyecare.org SYSTEM

An HHN publication

WE’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).

MONCRIEF.COM Other cancer screening and survivor services available. Call 888.233.8620 for details.


ATVs Off-Road Rules


the weather warms up, we all want to start getting outside and having fun. Although riding an ATV is exciting and fun, every rider needs to be aware that an all-terrain vehicle Becky is not a toy. Depending Thompson, RN Trauma on the size and model, Coordinator an ATV can weigh up to 600 pounds. They are powerful machines that are capable of reaching speeds of more than 70 miles per hour. Statistics show that each year accidents involving ATVs claim hundreds of lives. Injuries number in the hundreds of thousands with young males younger than 16 being at the highest risk. Consumer Product Safety Commission states in 2018 an estimated 81,800 ATV-related injuries were treated in United States emergency rooms; 26 percent of those were children younger than 16. In Texas in 2018, 300 deaths were attributed to ATVs.

Common Injuries

Here are the most common injuries sustained when driving or riding ATVs:

Head Injuries -

When riding an

ATV, it is advised to wear a helmet in order to protect your head when or if an accident occurs. Should you opt not to wear a helmet, the repercussions of your actions are likely to result in concussions, traumatic brain injuries or skull fractures during an accident.


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Therefore, the best way to protect yourself is to wear a helmet all the time, every time you ride your ATV, regardless of the speed.

Spinal Cord Injuries -

Most ATVsweigh between 500 and 600 pounds depending on the size and whether they are designed for adults or youth. This means during an accident, if your ATV flips on top of you, chances are it will exert some amount of pressure. There is also a significant chance of being ejected or thrown from the ATV during an accident. Often, the result is the rider landing in a manner that injures their neck. About 7.9% of ATV-related accidents result in spinal injuries.

Leg/Arm/Bone Injuries -

Not all ATV-related injuries are life-threatening. Possibly the most common injuries are painful leg, arm and bone injuries. Riders may experience scrapes, broken bones and burns if not wearing long pants, long sleeves and closed-toe shoes.

Internal Injuries -

Rollover accidents are common occurrences with ATVs. Often riders swerve to avoid obstacles on the road, are driving too fast, turning too sharp or trying to show off. When a rollover accident takes place, internal organs can get injured. These injuries come about as a result of the massive weight of the ATV crushing the riders if they accidentally get caught underneath, or when they land on a hard surface if they are thrown from the ATV.

Accident Prevention Many ATV accidents can be prevented by avoiding unnecessar y risks and following the rules. Simply, not speeding up immediately from the stopped point, taking care when riding downhill, not leaning back while going uphill, driving on even ground and not taking corners too fast are all practices that can help riders avoid accidents. Remember, ATVs are not toys. They are powerful machines. Do not horse around or show off when you ride. Bottom line, unnecessary risks lead to unnecessary, painful and often life-altering injuries. Most ATV accidents can be prevented when riders follow the safety rules and tips for all-terrain vehicles. Although laws regarding riding all-terrain vehicles differ from state to state, the following safety rules will help keep you safe regardless of where you live:

Get proper training

- ATVs operate and handle differently than vehicles. Take the time to become properly trained to ride

An HHN publication

TEX RuS les These are the specific regulations for ATV use in the state of Texas from Texas Parks and Wildlife Code Title 3 Section 29 Texas Transportation Code Title 7 Chapter 502 Texas Transportation Code Title 7 Chapter 663

 HELMETS ARE REQUIRED  How does Texas define an ATV?

In Texas, a vehicle classifies as an ATV or all-terrain vehicle if it meets the following: • Is equipped with a seat (or seats if designed for a passenger) for use of the rider; • Has three or more wheels; • Is not more than 50 inches wide; • Is designed for off-highway use; • Is not designed by the manufacturer for farm or lawn care.

Do you have to register your ATV in Texas?

ATV registration is not required in Texas for off-highway use, although it used to be. You are able to obtain titles for your ATV at a county tax assessor/collector’s office.

What equipment is required in Texas?

your ATV. This is especially important for young, beginning riders. In most areas, ATV training is provided free or for a nominal fee. The hands-on training teaches ATV riders how to control their vehicle under normal and emergency situations. Courses are offered locally and are provided by the ATV Safety Institute, the National 4-H Council and other ATV groups. The ATV Safety Institute also provides a free safety e-course online. Call 800-887-2887 or visit them online at the ATV Safety Institute.

Dress for the ride

- Always wear a properly-fitted helmet that is certified by the Snell Memorial Foundation and the United States Department of Transportation. In addition to a motorized sports helmet

Texas has a pretty standard list of equipment for ATVs operated on public lands. The required equipment includes the following: A working muffler; An operational brake system; A head and tail light (during the hours between 1/2 hour before sunrise and 1/2 hour after sunset or reduced visibility); A USFS-qualified spark arrester; The Off-Highway Vehicle decal issued by the State Parks and Wildlife Department. Any person operating an ATV on public property in Texas must be wearing a safety helmet and goggles or other eye protection.

What are the ATV laws for youth riders in Texas?

You may not operate an ATV in Texas if you are under the age of 14 unless you are accompanied by and under the direct supervision of a parent, guardian or another adult authorized by the parent or guardian.

Are you permitted to operate ATVs on Texas streets?

Generally, ATV use is not permitted on the public roads of Texas. The exceptions are for (1) a farmer or rancher traveling less than 25 miles; (2) a public utility worker; or (3) a law enforcement officer. If ATVs are permitted on the public roads of Texas, they must be equipped with a triangular orange flag atop an eight-foot pole attached to the back of the ATV. Additionally, the headlights and taillights must be illuminated, and the operator must hold a valid driver’s license.

Are ATVs permitted for hunting in Texas?

Because ATVs are not permitted on State Wildlife Management lands or on Type II Permit lands, they are not much use for hunting in Texas. The exception to this rule is when the ATV operator has a current handicapped license plate or placard. In this situation, the operator may ride their ATV directly to and from their hunting location, but they may not be used for any other recreational purpose. Cross-country ATV use is not permitted in Texas for any reason, including game retrieval. An HHN publication

Hamilton Healthcare System | Thrive


or a motorcycle helmet that is Department of Transportation compliant, ATV riders should also wear a long-sleeved shirt and pants, boots that are over the ankle in length, gloves and goggles.

Avoid pavement - Do not drive an

ATV on a paved road, except where you must cross one. All-terrain vehicles are designed to be used for riding off-road and are often hard to control on paved roads.

Know your area

- Always ride at a safe speed. Stay on designated trails. Do not ride an ATV if there is poor visibility or at night.

Don't drink and ride

- Never drive an ATV if you have been drinking or are under the influence of any type of drug. Both drugs and alcohol impair the user's judgment and reaction time.

Keep kids safe - A child under the

age of 16 should never drive an ATV made for adults. Children under this age do not have the developmental skills a driver

needs to handle an adult all-terrain vehicle. Children under the age of six should not be on an ATV at all, either as a driver or as a passenger. Never leave a child riding an ATV unsupervised.

Read the directions

- Follow the recommendation of the ATV's manufacturer and the Consumer Product Safety Commission regarding the model and the age of the driver. For example, Y-6 models which have engines under 70 cubic centimeters are recommended for children ages six to 11 and Y-12 models, with engines that are 70 to 90 cubic centimeters, are recommended for children that are 12 through 15 years old. The ATV Safety Institute publishes an online version of its 58-page booklet, Tips and Practice Guide for the All-Terrain Vehicle Rider, which every ATV rider should read.

No passengers

- Do not drive a passenger on an ATV. Although there are exceptions, most ATVs are designed for only one rider. When driving an ATV, the driver needs to be able to shift his weight

to compensate for the terrain and riding conditions. If your ATV is designed to carry a passenger, never carry more than one person.

Proper maintenance

- Keep your ATV running smoothly with the proper maintenance. From the statistics, you can understand the magnitude of fatalities and injuries resulting from riding ATVs. It doesn’t imply that these four wheelers are extremely dangerous or the main cause of this road carnage. It does mean that if safety measures are not taken into consideration when driving ATVs, they can become dangerous to the riders, passengers and others on the road. We at Hamilton General Hospital like seeing our friends and neighbors, just not as patients in our ER, so please be careful and follow the rules when riding ATVs. 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. Becky enjoys spending time with her grandkids. She’s also an avid baker.

Looking for an ATV Safety Course?

Contact your local 4-H office to find an in-person class or try the online e-course through the ATV Safety Institute at ATVSafety.org


ATV safety begins at home. Parents can set a good example for children and teach them sensible riding practices to prepare them for a lifetime of enjoyable, safe rides. Setting ground rules will reinforce the serious nature and responsibility that comes with ATVs. • Control access to the keys. • Allow children to ride only after they have demonstrated they can follow direction. • Do not allow your child’s friends to ride your child’s ATV without their parents’ permission and your supervision. Remember, only the parent of the child can decide if their child is ready to ride. • Do not let anyone ride your ATV unless they have completed formal ATV training; this includes adults. • If your child looks tired or physically fatigued, don’t let them ride. • When you decide it’s time to ride, make sure your child is attired in proper riding gear including a helmet - every time! • Don’t let your children play on parked ATVs, even if the key is not in the ignition. It’s not a toy. • Every ATV comes with a warning label, clearly stating the minimum age of the rider. Find it. Know it. Enforce it. ATVsafety.org


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An HHN publication


Thomas Aycock, MD Wound Care

Jennifer Armstrong, NP Wound Care

Wound Care Hamilton Healthcare System Wound Care is designed to provide custom wound care for all our patients. With over 44 years of combined experience in wound management, Dr. Thomas Aycock and Jennifer Armstrong 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



A Closer Lo

w? o n k you ital

osp eral H n e G ton ffers Hamil o RIs. tion M a d e s light

rom broken bones to cancer, radiology services give doctors clearer, more accurate images for diagnosis and nonsurgical treatment. Hamilton General Hospital’s Radiology Department boasts advanced technologies and a caring team of trained professionals that work around the clock to provide big-city services with hometown comfort and convenience.

MRI Magnetic Resonance Imaging (MRI) is a technique that uses magnetic field and computer-generated radio waves to create detailed images of the organs and tissues. "It's another way to look at tissues to help with diagnosis and treatment," said technician Heather Bogan, who has undergone rigorous specialized training to perform MRIs. HGH installed an in-house MRI machine three years ago. "It's bigger than the truck," said Bogan. "The room is bigger and brighter." Patients with claustrophobia can request light sedation for comfort.

Nuclear medicine imaging uses radiotracers to produce unique imaging that cannot be obtained from other procedures. Unlike MRI, CT or even X-rays, which produce images of tissues, nuclear medicine actually shows the physiology or function of a system. It is most often used to screen the heart, gallbladder and lungs. Nuclear medicine is a safe, non-invasive way to get information about different organ systems. NuMed, Inc. offers nuclear medicine services at Hamilton General Hospital, making access to this unique the screening process easier and more convenient for local residents.

Nuclear M

X-rays • CT scans • MRI • DEXA bone density scans • Nuclear medicine 3D digital mammography • Ultrasounds

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 32

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An HHN publication

ook at


Radiology Services

r Medicine

DEXA is a bone density scan commonly used in diagnosing osteoporosis, a bone disease that causes weakened or brittle bones. Women post-menopause are most often at risk for osteoporosis. DEXA is an important tool in determining a patient’s risk for developing fractures. It is simple, quick and non-invasive. “I’ve had patients comment on how comfortable the wedge is during the scan,” said technician Nina Hooper. DEXA scans are most often taken of the low back and hips.



Thanks to the generosity of the Hamilton General Hospital Healthcare Foundation and its donors, HGH now offers 3D digital mammography. A mammogram is a non-invasive scan of the breasts to check for cancer and other abnormalities. 3D mammography offers improved accuracy through a clearer, more detailed image than its older 2D predecessors, allowing for better detection, earlier diagnosis and reduced callbacks. HGH performs preventative as well as diagnostic mammograms and ultrasounds. Through Moncrief Cancer Institute, uninsured and underinsured patients may qualify for free mammograms performed at HGH.


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.


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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.

• 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

Hamilton Healthcare System | Thrive



A tribute to od gave us the Golden Rule. Dave Kerpen coined the Platinum Rule. Hamilton Healthcare System follows the Momma Rule - “Do unto others as you would do unto your momma.” Credited to Chief of Staff Dr. Randy Lee, the Momma Rule is a philosophy that guides the caring hands across the system. Patients and coworkers are family at Hamilton Healthcare System. On Mother’s Day and every day, we pay tribute to the super women who taught us how to love and care for our families.

Debbie Martin, RN and Shawna McKandless, LVN Chief Nursing Officer | Rural Health Clinic Nurse 37 years of service

18 years of service

People that know us and some that are new call me “Little Debbie” before they even know she is my mom. Some of the long-time patients think I am the one who took care of them in the old hospital like in the 1980s. I just go along with it. We both are very caring and go above and beyond. We are both guilty of putting everyone’s needs before our own. ~ Shawna

Mallory Gore and Melody Barclay, RN Special Services Clinic Manager | Rural Health Clinic Chronic Care RN 5 years 9 months of service

6 years of service

My mom has always told me to hold my head high and to always have a positive outlook on life. She is my biggest supporter, and I will forever be thankful for her! ~ Mallory To know even one life has breathed easier because you have lived, that is to have succeeded. ~ Melody

Darla Cole and Jennifer Cole EMS Administration Clerk | Radiology Services Clerk 6 years of service

2 years of service

My mom taught me compassion. I will cry with a patient. We’ve been through a family cancer experience. I didn’t realize that I would be dealing with as much cancer as we do. The first thing I can say is that I know where you are at. I’ve been through this. ~ Jennifer I worked at the old hospital as a nurses aide and then in respiratory therapy. I could get patients to eat when no one else could and I cried, too. I love my job!~ Darla

Bridget Bruce and LaShea Ratliff Admissions Clerk | Human Resource Assistant/Payroll Clerk 2.5 years of service

7.5 years of service

My mother is a great inspiration in all she does. She is hard working, determined, caring and can make anyone laugh. I am grateful for all she does and the example she is for me, my children and her coworkers. We are blessed to have her as an asset to our organization and most of all I am blessed to have her as my mother! ~ LaShea I feel blessed to be a part of a wonderful healthcare system to be able to help patients to feel confident in the quality and sincerity of the care they receive and to know that we made a positive impact in that patient’s life during their time of need.~ Bridget

Diana Rogers and Mary Tarpley Housekeeping - Surgery | Housekeeping Radiology


4.5 years of service

Thrive |

17 years of service

Hamilton Healthcare System

Mom has been my inspiration my whole life. She has an impeccable work ethic and I like to think I take after her on that. We always tease each other that we share the same brain or can read each others’ thoughts because we think so much alike. ~ Diana An HHN publication


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 Mammography 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




PO Box 788, Hamilton, TX 76531 hamiltonhospital.org/hghh-foundation


254-399-5400 wacocardiology.com




8 JORDAN PHARMACY 107 N. Rice, Hamilton 254-386-3111


800-285-2216 mcbanktx.com

11 HAMILTON CITY DRUG 105 E. Henry, Hamilton 254-386-3121


254-785-3278 usapathway.com

13 LEE HEALTHCARE & MEDICAL SUPPLY 254-386-8971 leehealthcare.com


888-3SOLARIS solarisfamily.com

23 TEXAS ONCOLOGY 888-864-4226 TexasOncology.com


www.crisistextline.org Text HOME to 741741 to connect with a Crisis Counselor

Texas Health & Human Services Office

Adult Substance Abuse





33 MCMAHAN PHARMACY 1503 W. Front, Goldthwaite 325-648-2484


877-DFW CARE (membership) careflite.org

40 HAMILTON EDC hamiltontexas.com

Be a part of the Summer issue of

Thr ve

Health and Wellness Magazine for Rural Central Texans

Call Kym at Hamilton Herald-News 254-386-3145 or kym@hhnpaper.com Hamilton Healthcare System


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

find them on Facebook


Free 24/7 support at your fingertips

Medicaid, Food Stamps, Medicare Savings Programs (254) 386-8965


Crisis Text Line

Help finding services/resources www.211texas.org 211 or 1-877-541-7905


888-233-8620 moncrief.com

Thrive |

General Assistance

211 Texas





Hamilton TX Helping Hands •••

Women & Children Texas Health Steps

Services for Pregnant Women, Children on Medicaid Birth-20 yrs 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 TexasWIC.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



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!

May 4

12 - 6 p.m. @ HGH Parking Lot

Sign up at carterbloodcare.org An HHN publication

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

what’s new EMS adds life-saving devices to ambulances amilton EMS recently added Hamilton T1 Critical Care Transport Ventilators. The ventilators combine the functionality of a fully featured ICU ventilator with the compactness and ruggedness required for transport. This is not only beneficial for patients who are intubated and mechanically dependent, but allows EMS to apply CPAP and BiPAP airway support devices and treatments. All 10 Mobile Intensive Care Unit (MICU) ambulances and three Advanced Life Support (ALS) Supervisor response vehicles are equipped with these life-saving devices: • 4 MICUs and Squad 51 in Llano County • 2 MICUs and Squad 41 in San Saba County • 1 MICU in Mills County • 3 MICUs in Hamilton County and Squad 11 Some of these devices were purchased with a grant from the Texas Department of Agriculture, while others were purchased directly by the Hamilton County Hospital District to provide the highest level of pre-hospital emergency care possible to the citizens of Hamilton, Mills, San Saba and Llano counties. “The addition of these ventilators completes the outfitting of the EMS system with the latest state-of-the-art medical technology rarely seen and used in urban settings, much less in the rural environment we operate in daily,” said EMS Director Patrick Cobb. Hamilton EMS is fully licensed by the State at the MICU level. All ambulances are staffed by highly qualified EMS professionals and equipped with new: • Lifepak 15 Cardiac Monitors able to provide invasive monitoring, • Lucas 3 Chest Compression devices that deliver highly effective and efficient mechanical chest compressions to patients in cardiac arrest • T1 Critical Care Transport Ventilators able to apply CPAP, BiPAP and Vent respiratory care, • Automated digital transport IV pumps, giving crews the ability to administer IV fluids and medications with a high degree of accuracy, especially over the long-distances we routinely transport critically ill or injured patients.


Thrive |

Hamilton Healthcare System


entral Texas Eye Center is pleased to welcome Dr. Jim L. Davis. Dr. Davis brings 50 years of eye care knowledge to the Hamilton Healthcare System family. “I love working with people,” said Dr. Davis, who says that eye exams are his specialty. “There are no two patients alike. I never do the same thing with every patient. “Occasionally you come across something to change part of someone’s vision and it’s amazing,” he said. “One time I had a young person who couldn’t see. He was four or five years old and was being fostered. His mother had to keep his mouth full of cookies to keep him quiet. Turned out he was very farsighted. We corrected it. The next time he came in, he sat like a perfect gentleman.” He recommends that children begin getting eye exams at age three, unless parents suspect any issues before, and then maintain with annual exams. A hometown guy at heart, Dr. Davis grew up on a dairy farm in the small town in Carmen, Oklahoma, about 20 miles from Kansas. He knew he did not want to be a dairy farmer, but it was his high school football

coach that inspired him to go to medical school. He studied at Northwestern Oklahoma State and received his Bachelor of Science and his Doctor of Optometry from the University of Houston College of Optometry. College was interrupted by basic training. Dr. Davis served six years in the Army Reserves stationed in Houston. “Going from a town of 500 to Houston was an experience,” said Dr. Davis. The big city could not hold him. Dr. Davis began practicing optometry in Oklahoma before opening his own practice in Killeen, Jim L Davis, O.D. and Associates in Killeen. He retired to his farm in Coryell County with his wife and 11year old twin grandsons to raise horses, cattle, sheep, llamas, donkeys, chickens and geese. “I was tired of sitting at home,” he said of retirement. His boredom is the Central Texas community’s gain. Dr. Davis is a member of the Fellows of American Academy of Optometry, a member of the American Optometric Association and the Texas Optometric Association. To schedule your appointment with Dr. Davis, call (325) 6482040. An HHN publication

PROTECT YOUR FAMILY & FINANCES WITH A CAREFLITE MEMBERSHIP JUST $49 / YR / HOUSEHOLD OR LESS All Aircraft Equipped with Blood Products and Chest Compression Machines

Join Today: www.careflite.org or (877)339-2273 Membership Includes CareFlite’s Fixed Wing Air Ambulance

Photos Courtesy of Sheldon Cohen

Photos Courtesy of Sheldon Cohen

CareFlite is a 501(c)3 not for profit air & ground ambulance service sponsored by:

In all emergencies call 911. See www.careflite.org for complete details and rules. Membership program approved by Tx Dept of State Health Services.

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