ISSUE 05 | WINTER 2025
M A K I N G H E A LT H P O S S I B L E
Including S U S TA I N A B L E R E S O L U T I O N S SETTING SMART GOALS | 06
HOLISTIC SOLUTIONS WELLNESS CENTER OFFERINGS | 08
W H O L E B O DY D E T OX A HAPPIER, HEALTHIER NEW YEAR | 12
PA I N M A N AG E M E N T PUTTING PATIENTS FIRST | 14
P L U S: RECIPES FOR A BUSY SCHEDULE
SUSTAINABLE RESOLUTIONS YOU’LL ACTUALLY STICK TO See page 06
02
See What’s INSIDE This Issue... PG. 5
A WORD FROM CHRISTINA DEWITT B E H AV I O R A L H E A LT H REFLECTIONS
PG. 6
S U S TA I N A B L E R E S O L U T I O N S SETTING SMARTER GOALS Y O U ’ L L A C T U A L LY S T I C K T O S U S TA I N A B L E RESOLUTIONS | PG. 6
PG. 10
HOLISTIC SOLUTIONS HANCOCK WELLNESS CENTER OFFERINGS
PG. 12
WHOLE BODY DETOX A H A P P I E R , H E A LT H I E R NEW YEAR
PG. 14
PAIN MANAGEMENT P U T T I N G PAT I E N T S F I R S T
PG. 17
T E X M E X B R E A K FA S T B U R R I T O A MEAL TO MAKE AHEAD
PG. 18
WHOLE BODY DETOX | PG. 12
A Healthier New Year
C H I C K E N A N D V E G E TA B L E S O U P A H E A R T- WA R M I N G W I N T E R S TA P L E
T E X M E X B R E A K FA S T BURRITOS | PG. 15
An Easy, Make Ahead Breakfast
03
DOG MOM. ENDOMETRIOSIS. FLORIST.
04
The Hancock Health network surrounds Sarah with care as unique as her. We’ll do the same for you and your family, too. See how we can help make your best health possible at HancockHealth.org/explore.
As we step into a new year, winter
Meaningful self-care
offers a natural pause—a season
is deeply connected to
that invites us to slow down,
community and support.
reflect, and reconnect with our
Staying engaged —
emotional and mental well-being.
whether through wellness
It is a time to be intentional, to
programming, therapy,
reset our rhythms, and to extend
group activities, or personal
ourselves the same compassion
grounding routines — helps
and care we so often give to others.
strengthen our mental and
Emotional wellness is not built through sweeping resolutions, but through simple, consistent habits. Gentle daily practices—staying C H R I S T I N A D E W I T T, L C S W CLINICAL MANAGER H A N C O C K H E A LT H CONNECTION CENTER
emotional muscles. Every intentional choice, no matter how small, contributes to lasting well-being.
hydrated, nourishing our bodies,
As this new year begins,
engaging in mindful movement,
we invite you to approach
and creating space to manage
personal growth with
stress—support not only physical
curiosity, patience, and
In this issue, we explore a special
health, but also emotional balance,
self-kindness. A “whole you”
focus on emotional wellness
focus, and resilience. These small
does not emerge overnight.
including ways to approach
routines form a strong foundation
It is shaped through steady,
personal growth, honoring both
for a healthier whole self.
compassionate steps that
your strengths and your limits.
For many, winter can also bring feelings of isolation or emotional fatigue. The Hancock Health Connection Center is here to
honor both your strengths and your limits. Be Well is here to walk alongside you on that journey.
provide a welcoming, supportive
Here’s to a new year rooted
space where individuals can
in reflection, connection, and
access behavioral health resources,
care.
connect with others, and find guidance during times of stress, seasonal change, or life transition.
05
06
You are already familiar with the traditional New Year’s resolutions: lose weight, get in shape, stop smoking, the list goes on. Every year, undoubtedly, people desire to make a change in their life and set a huge and hefty goal to make that happen. And, every year, they fall flat when the shine (and excitement of a new gym membership) wears off by February. If this is you, that’s okay, but this year, it’s time to opt for something different. Instead of going for a huge resolution that will lead to more stress, why not focus on setting SMART goals? This system helps you set goals that are not only doable, but that will certainly add up to create that big change you want to see in your life!
WHY CHANGE, WHY NOW? The theme of this issue of Be Well is “New Year, Whole You” because, here at Hancock Health, we believe that it is always possible to make changes in your life that will help you to feel more alive and authentically you. Whether you are battling a health condition or not, becoming the best version of yourself is a great way to ensure you will have a higher quality of life in the long run. Change is a big subject, and one that many providers, lifestyle
medicine physicians, health coaches and therapists work with daily. But, what is the best motivation for change? The truth is that this question can only be answered by the individual who will be setting the goals. In other words, YOU are the only one who knows what will motivate you to make changes in 2026, whether that includes getting stronger, eating healthier, completing a marathon or anything else you dream possible. So, before you start working with the goal setting below, make sure you know the “why” behind your resolution. Do you want to lose weight so you can have more energy to play with your kids? Do you want to get stronger so you can fight the symptoms of menopause? Maybe you want to quit smoking because it is finally time to prioritize your health. No matter what you chose, the answer has to come from you in order for your goals to be effective.
SETTING SMART GOALS Setting goals is more than about naming the end result and working toward it haphazardly. In fact, sometimes this can be so overwhelming that many people simply give up. If you want to make real changes in your life this year (and beyond), the method of 07
setting SMART goals will guide you to breaking any task down into meaningful steps that you can feel great about.
isn’t doable - yet - so you need to start with a goal that doesn’t feel like it is too overwhelming for you physically, mentally or emotionally.
SPECIFIC
Ex: Does running one mile three times per week feel achievable? Do you have the time to set aside and a place to run? Do you have the physical stamina or do you need to start smaller?
You want to begin by setting specific goals with detail. This may include numbers, days of the week, distance, time or any other number of specifics. Ex: Let’s say you would like to build up to running a marathon but you haven’t hit the pavement in years. Is there a specific goal you can make right now that will help you get started? For the sake of this example, let’s say that means starting out by running one mile, three times per week.
MEASURABLE Next, you want a goal that can be easily measured so that you can clock your progress. Ex: Going back to the example above, if you are choosing to run three times per week, you can use a fitness tracker or create a spreadsheet for yourself. Clock when you ran, the time it took you to run and even how to felt afterwards.
ACHIEVABLE No matter what goal you are setting, you want to make sure it is doable for you at this moment in time. Maybe running a marathon 08
RELEVANT You need to make sure that this bite-size chunk is relevant to your overall end goal. Ex: Does running one mile, three times per week now help you get to your goal of running a marathon? The answer is yes! You will be improving your stamina and will be able to increase the amount you are running over time.
TIME BOUND This may be one of the most important factors in goal setting. If you are setting a time in which to complete this goal, you will be far more likely to succeed. Once you have hit your time mark, you know you are ready to set the next SMART goal! Ex: In our example, you could set a goal to run one mile, three times per week for the next month, with that stopping point being your timebound characteristic.
09
What does holistic healthcare mean to you? Do you consider your health to be dependent on a wide variety of factors, including your lifestyle? At Hancock Health, we strongly believe in treating the whole patient by integrating each aspect of their life into their care plan. The Nutrition Therapy Program at our Hancock Wellness Centers, staffed by registered dietitians, is a great place to start improving your health beyond medications or visits to your provider. And, because we offer virtual appointments and the opportunity to bill insurance, it is more accessible than ever to those throughout our state.
BRIDGING THE HEALTHCARE GAP WITH HOLISTIC NUTRITION THERAPY It’s safe to assume that many people are struggling with their health in some way or another. Whether your concern is unwanted weight gain, hormonal changes, chronic diseases or even cancer, working with a registered dietitian lays a foundation of healthy eating habits that can help your body heal and come return to balance. A healthy relationship with food is a centerpiece for health and crucial in creating a higher quality of life. Why? Because every part of your body is literally fueled and built 10
by what’s on your plate. In fact, working with
a registered dietitian can help prevent future diseases or put patients at a lower risk for developing illness later on. Emily Stoffel, a Registered Dietitian at the Hancock Wellness Center in New Palestine, says she sees a lot of improvement quite rapidly once people develop a healthier relationship with food. “When we change their diet for the better, we see improvement in energy levels, overall health, and how they feel. We see a lot of non-scale victories and energy is probably number one,” says Stoffel, adding, “Food impacts everything in life.”
WHEN PATIENTS TAKE INITIATIVE IN BUILDING A HEALTHIER LIFESTYLE, THEY BENEFIT IMMENSELY One thing is true about taking a holistic approach to health: it puts power back into the hands of the patient. Providers can understand your condition, goals and treatment plan, but outside of their office, you are in charge of your health. That can leave some patients feeling restless: What does it look like to shift to healthier lifestyle habits? Stoffel reminds her clients that nutrition therapy isn’t a quick fix. And change takes time and commitment. However, she also
HANCOCK WELLNESS CENTERS OFFER PROGRAMS AND EDUCATIONAL OPPORTUNITIES TO HELP YOU NAVIGATE YOUR HEALTH AND WELLNESS Perhaps you have heard of the myriad other programs offered through the wellness centers that help patients find a higher quality of life while navigating health challenges. Offerings include exercise programs like CancerFit, which helps establish both exercise and community for those on any stage of their cancer journey, and Clinical Perinatal Program, for both pre and post-natal mothers to come together to create community and build strength and flexibility, as well as others. A Clinical Exercise Program and Physician Referral Program offer holistic supports, including nutrition therapy and personal training, to those who suffer from a wide variety of chronic illnesses. Grief workshops, support groups, QPR trainings and other engaging community activities help round out our offerings to those in Hancock County and beyond.
Learn more about Nutrition Therapy at the Hancock Wellness Centers as well as other programming at hancockhealth.org, or call us at (317-866-7400).
wants people to know that she and the Hancock Health team are ready to “walk alongside patients in any disease state and help them make forever changes.” And the changes you see will be big. Having that kind of support can change everything when it comes to managing disease and making changes in your life so you can feel your best.
MICHELLE GRAVES RD, CD, CHWC JAICI WRIGHT RD, CD EMILY STOFFEL RD, CD 11
A GENTLE WHOLE-BODY D E TOX F O R A H E A LT H I E R , HAPPIER NEW YEAR The word “detox” has become a buzzword in the wellness world, often tied to the idea of achieving a perfectly fit and healthy life. Walk through any health food store, and you’ll find shelves lined with products promising to help you detox your way to weight loss, glowing skin, and boundless energy — all in record time. What many people don’t realize, however, is that the body is an incredible system already designed to detoxify itself — naturally and gently — when supported with the right nutrients and lifestyle habits. So, let’s skip the cayenne pepper shots (or whatever trend Instagram is pushing this week) and focus on something far more reliable this holiday season: your body’s own built-in detox system.
Y O U R B O D Y I S N AT U R A L LY GETTING RID OF TOXINS ALL THE TIME Detoxification is an important function of the human body. It is designed to rid your body of harmful substances, whether that means environmental toxins or leftover metabolic wastes from your food intake. Accumulation of these substances can lead to inflammation and chronic disease and affects the immune system as well as organ function. There are several mechanisms that aid with the process of detoxification: LIVER - is the organ responsible for most of the detoxification of the body. The liver converts toxins into less harmful products via a twophase process and eliminates them through bile. KIDNEYS - filter blood and remove waste products through urine. GASTROINTESTINAL TRACT - absorbs and excrete toxins through feces. LUNGS - expel toxins through exhaled breath. SKIN - eliminates toxins through sweat. 12
Our bodies are beautifully designed to detoxify without us even thinking about it. Yet, lifestyle choices — particularly during the indulgent holiday season — can strain these systems and make them less efficient.
SUPPORT YOUR BODY THIS H O L I D AY S E A S O N A N D B E Y O N D Naturally, anything that aids in supporting these organ systems associated with detoxification will help your body’s elimination processes to stay on track. Although it may be enticing to try out the quick fixes like juice detoxes or bottled supplements, healthy habits are the best way to encourage lifestyle changes that will support your body’s natural processes in the long run. Here are some simple things you can do to help your body detox after the indulgence of the holidays: HYDRATE - Drinking plenty of water is one of the best things you can do to aid in your body’s natural function across the board, but especially when it comes to detoxing. If you look back at the body systems responsible, such as the kidneys, intestines and skin, you will notice that most of these processes involve the use or excretion of water from the body. Dehydration can cause many issues, from toxin accumulation to heightened anxiety and depression, so make sure to aim for about half your body weight in ounces. So, if you weigh 150 pounds, try to drink 75oz of water daily. EAT PLENTY OF FIBER - Fiber-rich foods help to bind toxins within the intestines and remove them through stool. In fact, you can tell a lot about your gut health - and your toxin load - by just looking at your bowel movements. Check out the Bristol Stool Chart, which labels different types of stool and what it means for your health, to see what “normal” looks like for you. Regularly consume fiber-rich foods as much as you can, which include beans, whole grains, vegetables and fruits.
LIMIT ALCOHOL AND PROCESSED FOODS This is big, especially for the liver. The liver is your body’s detoxing powerhouse and it is working 24/7. Alcohol and foods containing chemicals or factory-made ingredients tax your liver’s natural detox processes and make it work harder just to achieve status quo. If you can, cut back on your consumption of alcohol and add in beverages that support your liver such as herbal teas, green tea, lemon water, cranberry juice and even coffee. Antioxidant-rich foods like berries, nuts, seeds and citrus as well as fiber-rich foods and healthy fats are a great way to support your body’s natural detox efforts.
Your liver is a powerhouse of metabolism, especially when it comes to your hormones. And what hormone does it specialize in? Estrogen. In fact, your liver is responsible for metabolizing the fluctuating estrogen you encounter during your perimenopausal and menopausal years. SO, taking care of your liver is a vital way to help your body detox and reduce symptoms such as hot flashes, sleep problems and weight gain. Here are some simple ways to help support your liver: • GET PLENTY OF REST (NOT JUST SLEEP) • MANAGE STRESS • REGULAR MOVEMENT AND EXERCISE • LIMIT ALCOHOL • MAINTAIN A HEALTHY DIET
EAT A BALANCED DIET - We know, we know, it always comes back to a healthy diet, doesn’t it? But here, we don’t mean restriction. Our registered dietitians are a great source of knowledge on the subject (see page 10 for a chat with Emily Stoffel) and they always say the same thing: developing a healthy relationship with food is key. So that doesn’t mean you can’t enjoy your desserts and the occasional glass of wine. What it does mean, however, is that you will need to be more mindful about what goes on your plate on a daily basis. The best foods to help you detox overall include a wide variety of fruits and vegetables high in antioxidants. Think: leafy greens, root vegetables, cruciferous veggies, berries, avocados, citrus, fatty fish, whole grains and legumes. Incorporating spices such as ginger and turmeric into your cooking also gives your whole body a boost.
WHEN IT COMES TO SUPPORTING YOUR BODY, MAINTAINING SOME SIMPLE LIFESTYLE HABITS ARE KEY IN CREATING A HIGHER QUALITY OF LIFE. TRY OUT SOME OF THESE TO HELP YOUR BODY DETOX NATURALLY THIS HOLIDAY SEASON AND BEYOND! 13
What’s your relationship with pain? Maybe you’ve dealt with a sudden injury, pushed through episodes of acute discomfort, or learned to navigate the daily realities of a chronic condition. Whatever form it takes, pain has a way of narrowing life—limiting movement, energy, and joy. For many Hancock Health patients, it can become a daily obstacle that’s hard to overcome alone. That’s where Hancock Pain Management truly shines. With a whole-person approach and a team dedicated to compassionate, evidence-based care, they help patients find their way back to comfort, mobility, and a fuller, pain-free life.
WHO IS HANCOCK PAIN MANAGEMENT? The pain management team at Hancock Health works alongside both patients and their providers, creating a collaboration that is a vital component of delivering whole-person care. It is an essential relationship, and pain management is at the heart of helping patients regain their quality of life in both acute and chronic pain scenarios. They assist patients in reducing their pain and enhancing their mobility across various conditions, including: • Arthritis affecting the joints of the thumb, knee, shoulder and lower back 14
• Bulging discs with radiating pain • Diabetic neuropathy • Long-term pain resulting from shingles or other illnesses • Chronic regional pain syndrome, and more. This list is not exhaustive, and often patients come to Hancock Pain Management after being referred by their primary care provider. Sometimes by the time they come to the clinic, pain has caused a significant loss of function in their life whether it’s daily living activities, inability to maintain work responsibilities or a loss of social life. We spoke with Robyn Weaver, MSN, APRN, FNP-C and a Nurse Practitioner at Hancock Pain Management, about their role in making health possible for patients, especially those who are being impacted on a daily basis. “We tailor our therapies to meet the individual needs of each patient, ensuring a personalized approach to pain management. We have an amazing staff that is caring, compassionate and dedicated to helping patients improve their quality of life,” says Weaver, “We want to stand out as being different and having an approach that is caring and kind.” But the beneficial results of effective pain management don’t just end with the patients; it is satisfying for the providers as well. “My favorite aspect of assisting patients in pain management is witnessing their ability to regain their quality of life. There is immense joy in seeing a patient return for a follow-up appointment, capable of engaging
in activities they love with significantly reduced or minimal pain,” says Weaver.
WHAT DOES HANCOCK PAIN MANAGEMENT OFFER? When you think of pain management, medications may automatically come to mind. However, a full, sustainable pain management strategy includes far more than just a prescription for meds. Treating the whole patient means understanding underlying causes and working to address those as well. “We recommend several lifestyle modifications,” offers Weaver, “including weight management, maintaining proper hydration, and avoiding smoking. Complementary therapies such as aqua therapy, massage, and physical therapy can also be beneficial in managing pain.” They also have a robust offering of modalities that have been proven effective at helping patients manage pain. These include, but aren’t necessarily limited to interventions such as steroid injections, nerve blocks, radiofrequency ablations, weight management, and various medications aimed at alleviating pain, reducing inflammation, and calming nerve pain. A multimodal approach is usually best. There is often not one specific targeted approach.
typically defined as lasting less than six weeks, temporarily disrupting quality of life. Acute pain can signal damage and likely resolves with proper treatment. It can be managed by nonsteroidal anti-inflammatory drugs, steroids, properly selected procedures, physical therapy, rest, or simply time.” She continues, “In contrast, chronic pain becomes ingrained in a patient’s daily life, often perceived as their “normal.” Factors such as weather changes or overexertion can exacerbate chronic pain, and even routine activities like cleaning or laundry may contribute to flare-ups. Chronic pain can significantly impact sleep, mood, work, and interpersonal relationships. Chronic pain is complex and often a “marathon and not a sprint.” Chronic pain requires an individualized and SUSTAINABLE plan.” The staff of providers at Hancock Pain Management is passionate about treating patients with a sustainable and holistic approach, rooted in understanding and compassion. Whether you believe your pain to be acute or chronic, if it is impacting your daily life, speak to your provider, who can then refer you to the expert Hancock Pain Management team.
ACUTE VS. CHRONIC PAIN For most people, understanding the difference between acute and chronic pain is helpful in determining when to see a provider for pain management.
ROBYN WEAVER MSN, APRN, FNP-C, Nurse Practitioner
Weaver helped us understand the difference, “Acute pain is 15
NUTRITION THERAPY AS UNIQUE AS YOU. Our Registered Dietitians keep you fit for all of life. HancockHealth.org 16
Keeping up with your nutritional needs during those busy weekday mornings can put a damper on any healthy-eating new year’s resolution. In the spirit of keeping things super simple, try making a few of these burritos ahead of time. That way, all you’ve got to do is reheat and enjoy! Feel free to opt for different add-ins, consider this your blank breakfast canvas! What you will need (makes 4 burritos): 8 large eggs Butter, oil or a non-stick skillet 1 jar of your favorite salsa 15 oz can fat-free refried beans 2 cups fresh spinach ¾ cup extra sharp cheddar, coarsely grated 4-10 inch flour tortillas 4 square sheets aluminum foil
Directions: 1. Whisk eggs with salt and pepper to taste in a medium size bowl. Heat a non-stick skillet over medium-low heat and melt butter or heat oil (if using). Pour eggs into skillet and scramble until they are cooked through. Set aside. 2. Next, wilt the spinach in a non-stick skillet with a pinch of salt and a tablespoon or two of water. Set aside. 3. Lay out four square sheets of aluminum foil and layer with one tortilla per square. Spread refried beans on each tortilla and top with eggs, cheese, spinach and salsa. 4. Roll burritos and wrap each one in aluminum foil. Refrigerate until ready to use, up to about 4 days. You can also freeze and thaw using the microwave.
Burritos are a catch-all, so feel free to zest up your breakfast in whatever way sounds delicious! Here are some awesome add-ins: diced onions, chopped cilantro, avocados (should be cut fresh instead of refrigerated or frozen for best results), lime juice, black beans or brown rice. 17
This month’s issue of Be Well is all about making sustainable choices when it comes to changing your habits. For many people, that means finding recipes that are accessible, easy-to-make and delicious. Here is one of our favorite heart-warming winter staples: Classic Weeknight Chicken and Vegetable Soup. This recipe is not only the epitome of winter warmth in a bowl, it is also healthy, delivering plenty of protein, veggies and broth that will boost your immune system.
16 18
What you will need: 1 whole rotisserie chicken 1 Tbsp olive oil 4-6 cups homemade or store bought low sodium chicken stock 2 carrots, peeled and diced 2 stalks celery, chopped 1 large onion, diced 1 clove garlic 1 Tbsp tomato paste 1 tsp thyme 3 golden yukon potatoes, peeled and diced into ½ inch chunks 1 c. frozen spinach Directions: 1. Remove meat from the rotisserie chicken, setting aside the carcass for use in homemade stock. 2. Next, heat olive oil in the bottom of a large soup pot and add onions, carrots and celery. Saute until slightly softened, about 5-7 minutes. Add garlic, tomato paste, thyme and salt and pepper to taste to the sauteed vegetables and stir, allowing to cook for about a minute. 3. Pour chicken stock over mixture, scraping up any brown bits at the bottom of the pot. Add potatoes and bring to a simmer. Cover and allow to cook until potatoes are softened, about 15-20 minutes. 4. Once all of the vegetables are cooked, add the chicken and spinach into the pot. Allow to heat through and simmer for a few more minutes to meld the flavors. Serve in large soup bowls with crusty bread or salad and enjoy! 19 17
801 N State St Greenfield, IN 46140 HancockHealth.org