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LOCAL NURSES for making the










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A celebration of eight nursing professionals in the Charlottesville and Shenandoah Valley communities who were nominated by colleagues, family members and friends for their excellence and commitment in everything they do.





Five ways to find out how much you are really paying for healthcare – plus how to negotiate your medical bills!

In honor of Men’s Health Month in June, physicians in the Charlottesville and Shenandoah Valley communities share their insight on important screenings all men should have plus much more!



Community ON Social Media! Write us, tweet us, or tag us today! #OurHealthCville





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The Pulse | People. Places. News to Know.


Calendar | Things to Do in Charlottesville and Shenandoah


Health Scene | Happenings. Who’s Who. Trending.

Volunteer Spotlight | Heroes. Champions. Community Minded Three-time cancer survivor Harle Jackson of Charlottesville helps bring smiles to the faces of people he meets while volunteering for Augusta Health.

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Health A-Z | Insight. Awareness. Mindfulness for the


Holistic & Natural Medicine | Humor. Search. Check.


Food and Fitness | Nutrition. Exercise. Prevention.

Valley during May and June for your Mind, Body and Soul

Charlottesville residents sprinted towards a good cause during the Run for Autism 5K and raised more than $100,000 for Virginia Institute of Autism and other worthy causes.



Q&A on Health | Questions. Answers. Knowledge.

OurHealth | The Resource for Healthy Living in the Shenandoah Valley and Charlottesville

Whole Family. Reasons to Smile at Every Age: Charlottesville and Shenandoah Valley dental care specialists provide important information in our guide to overall oral health.

Ms. Brandon Davis, MS, Ed of Rebecca’s Natural Food in Charlottesville shares her expertise on easy, natural ways to get healthy this summer.

Summer Foods: Summer time is nearly here and so are healthy fruits and vegetables that you can use for our delicious featured recipes!


Funny Bone | Spot the Seven Differences



MAY • JUNE 2018



McClintic Media, Inc. Steve McClintic, Jr. | Jennifer Fields Hungate Karrie Pridemore Tori Meador Elissa Einhorn Lisa Spinelli Laura Bower Larry Garretson Susan Manning Palmer


W. Kline Bolton, MD, FASN Joseph R. Disabato, DPM Amanda P. Jones, MD Sara A. Kaltreider, MD George M. Tran, MD Edward Wolanski, MD


CONTRIBUTING PROFESSIONAL Catherine Brown EXPERTS & WRITERS Brandy Centolanza Laurel Herman Tina Joyce Jennifer Lamont Michelle McLees Rick Piester

ADVERTISING AND MARKETING Steve McClintic, Jr. • President/Editor-At-Large 540.355.3071 • SUBSCRIPTIONS Subscriptions are $19.95 per year. To receive OurHealth Shenandoah Valley & Charlottesville via U.S. Mail, please contact Jenny Hungate at

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COMMENTS/FEEDBACK/QUESTIONS We welcome your feedback. Please send all comments and/or questions to the following: U.S. Mail: McClintic Media, Inc., ATTN: Steve McClintic, Jr., President/ Publisher/Editor: 303 S. Colorado Street • Salem, VA 24153. | Email: | Phone: 540.387.6482 Ext. 1 Information in all print editions of OurHealth and on all OurHealth websites (websites listed below) and social media updates and emails is for informational purposes only. The information is not intended to replace medical or health advice of an individual’s physician or healthcare provider as it relates to individual situations. DO NOT UNDER ANY CIRCUMSTANCES ALTER ANY MEDICAL TREATMENT WITHOUT THE CONSENT OF YOUR DOCTOR. All matters concerning physical and mental health should be supervised by a health practitioner knowledgeable in treating that particular condition. The publisher does not directly or indirectly dispense medical advice and does not assume any responsibility for those who choose to treat themselves. The publisher has taken reasonable precaution in preparing this publication, however, the publisher does not assume any responsibility for errors or omissions. Copyright © 2018 by McClintic Media, Inc. Reproduction in whole or part without written permission is prohibited. OurHealth Charlottesville/Shenandoah Valley is published bi-monthly • Special editions are also published • McClintic Media, Inc. • 303 S. Colorado Street, Salem, VA 24153, P: 540.387.6482 F: 540.387.6483. MAIN: | | | | | Advertising rates upon request.



The Pulse


Pictured from left to right: Amy Black, COO, SMJH; Tara Neiderer and Barkley Laing, Co-Chairs Squash Cancer; Diane Thomas, 2017 TWC Chair; Danyelle Collins, 2017 Martha’s Market Chair; Jonathan Davis, President, SMJH; and Bonnie Hagerman, Co-Chair In the Pink Tennis Tournament (not pictured – Amy Nolasco, Co-Chair In The Pink Tennis Tournament).

Fundraisers Announcements New Medicare Cards Went into Effect April 1st Virginians are now receiving new Medicare cards via mail featuring unique Medicare Beneficiary Identification Numbers (MBI). This is part of the Medicare Access and CHIP Reauthorization Act (MACRA) from 2015, which require the removal of Social Security Numbers (SSN) from all Medicare cards by April 2019. New cards will have MBI instead of SSN. There will be a national transition period between April 2018 and April 2019 where both the MBI and the SSN will be accepted. Virginians are among the first to receive these cards. More Information:


OurHealth | The Resource for Healthy Living in the Shenandoah Valley and Charlottesville

Women’s Committee of Sentara Martha Jefferson Hospital Raises More than $425,000 In April, the Women’s Committee of Sentara Martha Jefferson Hospital presented a check to the hospital in the amount of $425,841.14, representing the proceeds from their 2017 events, which included Martha’s Market, In The Pink Tennis Tournament and Squash Cancer. The proceeds support breast health and women’s healthcare programs at Sentara Martha Jefferson. More Information:

Look for OurHealth


The Pulse


In the culmination of decades of research at the University of Virginia Health System, doctors have begun human testing of a drug they hope will one day save many lives among lung transplant recipients. The drug, regadenoson, is already commonly used to image cardiac patients’ hearts. But the UVA research suggests it could be put to another, lifesaving purpose: battling ischemia reperfusion injury, in which tissue is damaged by the restoration of blood flow after it has been cut off.

Danielle Billings, PA

Augusta Health Hospitalists Fishersville | 540.332.4075

Elizabeth Cox, CNM

Ronald Spillers, DDS

Augusta Health Care Albemarle Dental Associates for Women Charlottesville | 434.293.8944 Fishersville | 540.213.7750 Lexington | 540.463.7751

The principal investigator of UVA's trial, Christine L. Lau, MD, called ischemia reperfusion injury the “Achilles’ heel of lung transplant.” “Ischemia reperfusion injury directly correlates to the development of chronic rejection, which is the reason why 5-year survival in lung transplant recipients is only about 50 percent,” says Dr. Lau, a surgeon. “Yet there really are almost no [other] clinical trials in lung transplant. This is our best hope.” UVA surgeon Irving L. Kron, MD, has been working on the problem of reperfusion injury among lung transplant recipients since 1989. That year he performed a lung transplant that he said “couldn’t have gone better.” Afterward, though, the patient began showing symptoms of reperfusion injury. The patient survived, but Dr. Kron thought there had to be a way to protect patients from the surgical complication – a complication that often leads to organ rejection. He made it his mission to find a solution.


Thomas Wills, MD

Augusta Health Care for Women Fishersville | 540.213.7750 Lexington | 540.463.7751

Charlottesville & Shenandoah Valley

As an academic medical center, UVA was the perfect place to tackle the problem, he says. In UVA’s collaborative environment, doctors can observe a problem in the clinic or operating room and enlist the help and expertise of their colleagues across the Health System, from clinicians who treat patients to the scientists who do the fundamental research that provides the foundation for future treatments and cures. “We see the problems at the bedside, and we go to the bench and we try to come up with a fix,” Dr. Kron says. “This clinical trial is a culmination of a lot of years of lab research and collaboration with a lot of partners.” Dr. Lau and her team plan to evaluate the drug in up to 21 patients during the phase 1 clinical trial. They will first evaluate the safety of the drug among lung transplant patients, seeking to determine the safest dose. Eligible patients who are receiving a lung transplant at UVA are offered the opportunity to participate in the trial. If all goes well, the researchers plan to expand their trial to other sites. (The National Institutes of Health’s National Heart, Lung and Blood Institute is collaborating with UVA on the project.) More Information:



University of Virginia Launches Human Tests of Lung Transplant Drug

The Pulse


Recognitions Sentara Martha Jefferson Hospital Receives an ‘A’ for Patient Safety in Spring 2018 Leapfrog Hospital Safety Grade

Pictured from left to right: Dr. Rich Embrey, Chief Medical Officer; Dr. Joe Ranzini, Chair of the Quality & Patient Safety Committee; Dr. Shashank Parekh, Medical Staff President; Alicia Carroll, Healthgrades; Pamela Fenlon, Patient Access; Penny Cooper, Decision Support; and Rev. John Peterson, Chairman of the Augusta Health Board.

Recognitions Augusta Health Recognized as One of America’s 50 Best Hospitals For the fourth consecutive year, Augusta Health has been recognized by Healthgrades as one of America’s 50 Best Hospitals. This is an award for clinical quality. The study period for the 2018 award was 2014-2016. The hospitals recognized in the group showed superior performance in clinical outcomes for patients in the Medicare population across at least 21 of 32 common inpatient conditions and procedures. The data included riskadjusted mortality and in-hospital complications. In recent years, quality initiatives implemented at Augusta Health include a sophisticated, in-house developed surveillance system for sepsis alerts, processes and procedures to significantly reduce the number of CLABSI (central line associated blood stream infections), standardized processes for closing incisions following colon surgery and implementation of a Just Culture program to improve patient safety.

The Leapfrog Group, a Washington D.C-based organization aiming to improve healthcare quality and safety for consumers and purchasers, has released its new Leapfrog Hospital Safety Grades and Sentara Martha Jefferson Hospital was one of 750 awarded an ‘A’ for its efforts in protecting patients from harm and meeting the highest safety standards in the U.S. The Safety Grade assigns an A, B, C, D or F grade to hospitals across the country based on their performance in preventing medical errors, infections and other harms among patients in their care. “We are delighted to have received this high rating from The Leapfrog Group,” says Mike Ashby, MD, Vice President of Medical Affairs for Sentara Martha Jefferson Hospital. “The Leapfrog rating validates and confirms the hard work of our entire staff in striving to provide the safest, most effective level of care that we can. Our patients can be assured that we take very seriously the confidence they place in us to provide safe, patient-centered care, consistently and reliably.” Developed under the guidance of an Expert Panel, the Leapfrog Hospital Safety Grade uses 27 measures of publicly available hospital safety data to assign grades to approximately 2,500 U.S. hospitals twice per year. It is peer reviewed, fully transparent and free to the public. More Information: Visit and follow the Leapfrog Hospital Safety Grade on Twitter and Facebook.

More Information:


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The Pulse • NEWS TO KNOW







Ready to show your horsepower? The first annual Hoofin’ It for Horses 5K Trail Run to support animal rescue and adoption will take you through the beautiful terrain of Castle Rock Farm and wraps up with a Field Dash for kids eight years old and younger. After the race, participants are welcome to meet and learn more about the 4-legged friends onsite as well as enjoy food trucks, music, educational programs and kids games. $30 ($20 for ages 17 and under) | 8 am Castle Rock Farm | 2080 Castle Rock Road | Afton w


Goat Yoga offers the many therapeutic benefits of yoga with animals in a light-hearted, fun, beginners yoga class with adorable miniature goats. Step outside of your everyday routine, have fun, and remind yourself to not take life so seriously. Expect to experience lots of smiles and giggles and you will be given the opportunity after the class to feed and cuddle with the goats. Pre-registration is required and participants must sign a waiver. Ages 10 and over. $22 ($24 day of event) | 1 pm The Barn at Autumn Ridge 190 Autumn Ridge Lane | Lexington w

5.11 PLAY! WITH YOUR FOOD: FROM SEED TO TABLE Join child development specialists on the farm for an afternoon of connecting healthy eating with healthy play. Children three years of age and older with their caregivers can explore nature, feed the farm animals, make delicious recipes from veggies and herbs picked from the garden, learn to compost, and more. Brought to you Full Circle, an organization of medical specialists that focuses on child development and provides non-medical supports for families while bringing communities with children of various levels of functioning and financial need together and more. $15 (suggested donation) | 3:30 – 5:30 pm Springfield Farms | 1135 Clan Chisholm Lane | Earlysville w


OurHealth | The Resource for Healthy Living in the Shenandoah Valley and Charlottesville

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In association with Big Brothers Big Sisters, this superhero-themed fundraising event supports mentoring kids in the Charlottesville area. Form a team of six adults, eat, drink, win prizes, bid on auction items, meet celebrity guests, visit the photo booth and partake in three hours of unlimited bowling all for a great cause. Adults only. See link for sponsorship levels | 6:30 pm AMF Kegler’s Lanes 336 Rivanna Plaza Drive | Charlottesville w



Bring your family out for a day of family fun on wheels! Participants of all ages will learn how to safely ride their bikes on courses while also enjoying other activities including a bike decoration station and more. Helmet and bike safety checks will be offered by on-site experts. You must bring your own bike and helmet.



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Free | 10 am – 2 pm Blue Ridge Bicycles 941 2nd Street, SE | Charlottesville w



FOOD LABELING Knowledge is power, and it is especially important when it comes to understanding how foods can impact our overall health. Brought to you by Allegheny Mountain Institute, an educational nonprofit organization with the mission to cultivate healthy communities through food and education, this event helps you understand the nutrition in your favorite foods and the sneaky science that leads you to choose them. Free | 6 pm Jazzman’s Café at the Augusta Health Wellness Center 107 Medical Center Circle | Fishersville w







Put on some comfortable shoes and take a healthy stroll around the Court Square familiar to Thomas Jefferson, James Madison, and James Monroe with expert guides teaching you about the early years of Albemarle County and Charlottesville, its citizens, businesses, and buildings. During the roughly one and a half hour walking tour, you will see reminders of over 250 years of our community’s heritage.

Supporting our military and their families, this race, which is open to people of all ages and also includes a Kids Fun Run, offers an all-terrain course as well as an alternate paved one, and takes you through the beautiful scenery of the University of Virginia Research Park. A post race expo will be held at Dabney Grove Pavilion just across the finish line and will feature sponsor and community booths, food and drinks and the awards presentation for the top finishers. $30 early registration for 5K Kids Fun Run is free | 8 am University of Virginia Research Park Lewis & Clark Drive | Charlottesville w

$5 | 5:30 – 7:30 pm The McIntire Building 200 Second Street NE | Charlottesville w


The effects of loneliness creates higher rates of heart disease, stroke, depression, high blood pressure and depression while staying connected can help reduce medical complications, especially in the elderly. Join experts from Commonwealth Senior Living to discuss factors that contribute to this, what to watch for and tips for combating depression. Free | 9:30 – 10:30 am Charlottesville Senior Center 491 Hillsdale Drive | Charlottesville m RSVP to Deidra at w


OurHealth | The Resource for Healthy Living in the Shenandoah Valley and Charlottesville

Calendar • MAY & JUNE



Augusta Health has partnered with Allegheny Mountain Institute (AMI) to develop a production farm and community venue for healthy food and education on the Augusta Health campus. Bring the family out and tour the Farm, meet the AMI team and AMI Fellows, enjoy fresh from the farm snacks and learn about gardening, food systems, nutrition, and more. Free | 10 am – 1 pm AMI Farm at Augusta Health 78 Medical Center Drive | Fishersville w


Give yourself and family a healthy break from it all and enjoy an evening of live music and delicious food while taking in the natural beauty of a Charlottesville sunset out on the lawn. Refreshments will be available from local food trucks, as well as beverages from area wineries, cideries and breweries. Proceeds support the cancer services at Sentara Martha Jefferson Hospital. Free | 5:30 – 8:30 pm Sentara Martha Jefferson Hospital 500 Martha Jefferson Drive | Charlottesville w

For More Events Visit: Do you have an event that our readers simply must know about? Tell us about it by emailing Stephen McClintic Jr. at Please submit your information at least three months in advance to be considered for publication in the magazine.



RUN FOR AUTISM 5K On Saturday, April 14th, more than 1000 people came out to Charlottesville High School to participate in the Run for Autism 5K, which was sponsored by SHINE Systems, the generous underwriter of Virginia Institute of Autism’s (VIA) events and programs. This year’s event raised over $100,000 for compassionate, effective autism services provided by VIA. The VIA serves families across 15 localities in central Virginia through a full-time day school, an outpatient services program, and an Adult Academy. The funds raised in recent years through the Run for Autism 5K have allowed VIA to create more innovative programming and services, including the Strengthening Families Initiatives, which provides direct training to caregivers so they can become more knowledgeable and resilient providers for their loved ones. It also assists the VIAble Ventures project, a social impact program that develops small businesses which provide job opportunities tailored to the needs and special skills of adults on the autism spectrum. VIA wishes to extend a special thanks to everyone in the community who annually helps to make the Run for Autism 5K such a worthwhile event for our community.


OurHealth | The Resource for Healthy Living in the Shenandoah Valley and Charlottesville

Health Scene • RUN FOR AUTISM 5K

SCAN HERE to check out VIA’s 2018 inspiring video.






Harle Jackson Is a WELCOME ADDITION to Augusta Health’s Heart and Vascular Center


Harle Jackson is no stranger to hospitals. He has been treated for cancer three times – fortunately he is now cancer-free – and has undergone several surgeries. For him, volunteering at Augusta Health’s Heart and Vascular Center’s Welcome Desk is a natural fit. Because of his health challenges, Jackson can empathize with the patients walking into the hospital. “When you’ve been through situations,” Jackson says, “you know what to say, what’s on their mind and what they’re dealing with.” He felt fear and anxiety himself in 2003 when he visited Augusta Health for a heart catheterization. “When I walked in,” Jackson says, “a male nurse took my hand and explained everything they were doing.” That simple interaction made a significant impact on Jackson. “It really touched me,” he says. “He made me feel like I was the only person in the world that day.” That nurse was Mark Masonheimer, BSN, RN, now the Director of Cardiovascular Services. Masonheimer’s willingness to take the time to help Jackson through his procedure contributed to Jackson’s desire to give back. Though Masonheimer made a significant impact on him, Jackson never thought he would see his nurse again because Masonheimer had planned to move to Florida to care for a sick family member. He never forgot Masonheimer’s kindness, though. About eight years ago, when he retired from his career in corporate accounting, Jackson began volunteering at August Health. When the Heart and 20

OurHealth | The Resource for Healthy Living in the Shenandoah Valley and Charlottesville

Harle Jackson (left) with Mark Masonheimer, BSN, RN, Director of Cardiovascular Services at Augusta Health in the Heart and Vascular Center at Augusta Health.

Vascular Center reopened five years ago, Jackson moved over into the new facility. Patients come in not knowing where to go, so, with a smile on his face, Jackson helps direct them, sometimes even riding the elevator with them to their destination. At one point after he began volunteering, Jackson met a kind staff person. The staff member looked familiar, but it wasn’t until Jackson went home and talked to his wife that he realized it was Masonheimer, the nurse who had helped him through his procedure years before. Masonheimer had moved back to the area, and the two men reconnected. When Jackson underwent recent surgery, Masonheimer, whom Jackson calls his “guardian angel,” helped him through it and called Jackson several times afterwards to check on him. As a volunteer, Jackson thrives from the opportunity to do for others what Masonheimer has done for him. “I just love what I do,” Jackson says. “Just knowing that I’m doing something to help someone else gives me such a warm, fuzzy feeling.” Because of his commitment to Augusta Health, Jackson also now trains other volunteers as the service representative of the Heart and Vascular Department. Although his work does not pay monetarily, Jackson says it provides way more in emotional benefits: “Knowing that I’ve helped somebody, eased their burden and put a smile on their face makes me feel so good.”


More at

VOLUNTEER Spotlight • Sharing a Smile


Questions. Answers. Knowledge. Are birth control pills that eliminate your period really safe?

Birth control pills that

ELIMINATE YOUR PERIOD are as safe as cyclical birth control pills. In fact, they are sometimes the same or similar hormones in a similar dose. The difference is that the pill that eliminates the period has no placebo week at which time a period would occur.

The simple answer is that birth control pills that eliminate your period are as safe as cyclical birth control pills. In fact, they are sometimes the same or similar hormones in a similar dose. The difference is that the pill that eliminates the period has no placebo week at which time a period would occur. This compares to the cyclical pill that provides several days of a placebo, which allows the period to occur. Both pill types carry similar risks. An honest conversation with your healthcare provider is important to be sure the appropriate type of birth control or period management is initiated. Other benefits of taking the continuous pill could be a lighter to possibly no period, possible reduction of premenstrual syndrome symptoms and in some cases, it can be used to reduce or eliminate menstrual migraines. Of course, you should always consult your physician to see which of these options is best for you. And always be sure you are NOT pregnant when initiating birth control pills.

Edward Wolanski, MD

Edward Wolanski, MD, PC Charlottesville | 434.293.9800


OurHealth | The Resource for Healthy Living in the Shenandoah Valley and Charlottesville

What is Beeturia? Beeturia is the passage of red or pink urine after eating beet roots (beets) or foods colored with beet root extract. These include not only beets but also blackberries and rhubarb. The color can range from barely perceptible to pink or bright red, which looks like blood. The red color is caused by the presence of red pigments like betanin in the urine. It is also frequently associated with red or pink feces. The intensity in color depends on the species of the beet, how concentrated the beet root additive may be, the volume of the urine and other factors. Acid in the stomach causes breakdown, so medications that decrease acid in the stomach can result in a more intense red color in the urine. Beeturia does not damage the kidneys. It is a benign process other than the anxiety that it can sometimes cause for patients.

W. Kline Bolton, MD, FASN

How do I know if I am a good candidate for an ankle replacement? Patients who are typically recommended to have an ankle replacement are those who experience persistent ankle pain, have difficulty with ambulation and performing normal daily activities. Good candidates are patients who are usually 50 years of age and older, demonstrate radiographic evidence of end stage ankle joint damage, avoid high impact physical activity, have not responded well from nonsurgical treatment and are general good health. There are however, relative and absolute contraindications to ankle joint replacement surgery that should be discussed with your foot and ankle specialist when considering this procedure. Ankle joint replacement surgery is rapidly becoming the treatment of choice for end stage ankle joint arthritis over traditional ankle joint arthrodesis or fusion, which doesn’t allow the ankle to bend.

UVA Nephrology Charlottesville | 434.924.5125

Joseph R. Disabato, DPM

Virginia Foot & Ankle Surgical Associates Charlottesville | 434.977.8040 Culpeper | 540.825.1350

Local health. Anywhere you go. OurHealth magazine is Shenandoah Valley and Charlottesville’s only resource entirely dedicated to delivering information about local healthcare services and healthy living topics. Pick up our print edition at more than 650 locations throughout the area or get the digital edition by visiting .


Questions. Answers. Knowledge. What’s the best teething relief option for my teething toddler?

The best over-the-counter product for your teething toddler is



Several over the counter teething medications include benzocaine, which can dangerous to young children. The best thing for teething is to either rub their gums gently or to give them objects to chew on.

The best over-the-counter product for your teething toddler is no product at all! Several over the counter teething medications include benzocaine, which can dangerous to young children. The best thing for teething is to either rub their gums gently or to give them objects to chew on. A washcloth or plush toy (as long as they are free from chemicals and do not include loose objects that can cause choking hazards) is often effective as well as several approved teething toys that are on the market. It is okay to cool the objects in the refrigerator but do not use frozen toys as that can cause damage to your child’s cheeks and gums. If your child is still having a hard time with teething, it’s fine to give him or her a dose of acetaminophen or ibuprofen (but only give ibuprofen if they are older than six months). I recommend families avoid the use of amber necklaces for teething as they are not only a choking hazard but also places the child at risk for strangulation. As always, talk with your pediatrician to discuss any questions or concerns.

Should I be taking a vitamin D supplement?

Sedation with local anesthesia can keep you very comfortable for most brow lift procedures used today. The choice of anesthesia is dependent upon the type of brow lift, anticipated duration of surgery, additional secondary procedures, surgeon preference for anesthesia, anxiety level, and your health. General anesthesia might be desirable for longer, more involved procedures.

Vitamin D is important for the absorption of calcium and other minerals needed to maintain healthy muscles and bones. Deficiencies can lead to soft bones in children called rickets or brittle bones in adults called osteoporosis.

Coronal (scalp incision), pretrichial (hairline incision), and endoscopic (small incisions behind hairline) lifts require extensive dissection. The patient may choose to “go under” particularly if other procedures are planned in addition to the brow lift. Brief procedures such as the direct brow lift or mid-forehead lift are shorter procedures with a smaller scope of dissection and are very comfortably performed with sedation and local anesthetic injections. Be sure to ask about anesthesia options, and your surgeon will guide you to the appropriate type of anesthesia.

Sara A. Kaltreider, MD Amanda P. Jones, MD

Pediatric Associates of Charlottesville Charlottesville | 434.296.9161


Will I have to “go under” for brow lift surgery?

OurHealth | The Resource for Healthy Living in the Shenandoah Valley and Charlottesville

Eyelid & Facial Aesthetics Charlottesville | 434.244.8610

You can get Vitamin D naturally through foods such as salmon, tuna, cheese and eggs, through beverages such as milk and orange juice (with Vitamin D added), and through exposure to sunshine. People who do not get enough sunshine, who have dark skin, or have certain digestive disorders, kidney or liver diseases do not get enough Vitamin D. They may need supplementation. A blood test can measure the level of Vitamin D in your body. It is recommended to keep the level between 30-100 ng/ml. If you need supplements, you can buy Vitamin D over-the-counter in doses of 4005000 IU. Taking too much Vitamin D can damage your kidneys, cause nausea, vomiting, constipation and weakness. It may also interact with other medicines, so talk with your doctor about all of the medicines you take – including over-the-counter herbs and vitamins.

George M. Tran, MD

Augusta Health Family Practice Churchville | 540.213.9260

Q A ON HEALTH • Knowledge






The number one thing parents can do to protect their kids’ teeth?


“WATER DRINKERS,” says Dr. Brumbaugh. Drinking milk and fruit juice all day is not healthy for teeth or overall health. - Brian T. Brumbaugh, DDS -

Keeping our teeth healthy helps us, well… keep them. Everyone wants a nice, healthy-looking smile. After all, our smile is usually the first thing others notice. From infancy to our golden years, good oral hygiene makes it possible to keep more teeth and stay healthier overall. One of the primary roles of dental health professionals in the Charlottesville area and beyond is to help their patients maintain healthier mouths, with specialized techniques and treatments. Learn here firsthand what several local practitioners say about oral health, some of the diagnostic and treatment options they provide, and an overview of all oral health specialties.

Family Dentists are Preventive Pros The main dental health provider to people of all ages, general dentists are the first stop for patients in getting overall oral healthcare. Trained in a wide variety of services, general dentists diagnose, treat and coordinate care for everyone in the family. Because they often see poor oral health associated with systemic health issues, they focus much of their care on prevention. Stopping oral disease in its tracks with diagnostics and teeth cleanings, they educate patients on how to improve the health of their mouths. The effect on overall health is oftentimes far-reaching. According to Saira Imaad, DDS, at Albermarle Dental Associates in Charlottesville, “Inflammation in the mouth can indicate or contribute to inflammation in the rest of your body. Periodontal disease has been associated with heart disease. Diabetes has been linked


OurHealth | The Resource for Healthy Living in the Shenandoah Valley and Charlottesville

Health A-Z •

with poor wound healing and gum disease.” Besides sugar, a poor diet and snacking, Dr. Imaad says two other common culprits behind tooth decay are pregnancy and medications causing dry mouth. Tooth decay is more likely to occur when the mouth is too dry to make adequate amounts of saliva to cleanse the teeth.

Reasons to Smile at Every Age

When it comes to prevention and oral health, brushing and flossing must be done correctly to effectively rid the mouth of bacteria. A toothbrush alone will not reach debris and bacteria in between the teeth. To floss properly, it’s important to “wrap the floss around the tooth in a C-shape and bring it under the gums and back out,” advises Dr. Imaad. Albemarle Dental Associates offers a comprehensive range of services, including restorative, periodontal, cosmetic and orthodontic treatments.

Oral and Maxillofacial Surgeons Treat Complex Problems Trained in emergency medicine, general surgery and anesthesiology, oral surgeons are uniquely equipped to administer all levels of sedation, including general anesthesia. They routinely diagnose and treat conditions affecting the teeth, gums and jaw. That includes removing disease, aligning the jaw, replacing missing teeth, and rebuilding bone and gum tissue. At Blue Ridge Oral & Maxillofacial Surgery in Fishersville and Lexington, Corey C. Burgoyne, DMD, treats patients of all ages using state-of-the-art technologies. She routinely removes wisdom teeth, places dental implants and performs biopsies. She also treats patients who’ve experienced trauma and need emergency surgery. “Recently, a young man presented to our office having knocked out his permanent front tooth and injuring his lip and chin. We were able to safely put him to sleep, repair the facial wounds, and replace and stabilize the tooth. With close care from his dentist, an endodontist, and my team, we were able to return his smile, and hopefully preserve his front teeth for a lifetime.” Some of the high-level technology her practice utilizes is low-dose radiation CT scanning and virtual surgical tools “which allow a patient’s surgery to be planned, presented and performed on a computer,” says Dr. Burgoyne. Their intra-oral scanning technology eliminates traditional mouth impressions. Additionally, each of their clinical team members are trained in anesthesia and emergency care. FAST FACT: Dr. Burgoyne has an interest in treating patients of all ages, and especially those with special needs. She’s volunteered for several local and international dental and surgical mission trips since 2003.

Pediatric Dentists Are as Important as Pediatricians Preventive dentistry begins with the first tooth. Pediatric dentists offer a first-line defense against oral decay by guiding


Health A-Z


their young patients through dental growth and development from early infancy through the teenage years.

“If your gums are healthy,

IT IS NEVER ‘TOO LATE’ FOR ORTHODONTIC TREATMENT,” Dr. Weis says. His patients range in age from five to 85 years old. - Barton D. Weis, DDS -

According to Brian T. Brumbaugh, DDS, of Dr. Brian T. Brumbaugh Pediatric Dentistry in Staunton, “The mouth is an early indicator or predictor of future health. The role of pediatric dentistry is to introduce children early in life to positive and healthy habits. Drinking water and less sugary drinks...including sports vital to good health, and teeth. Good hygiene is a concept we teach children.” Although Dr. Brumbaugh does restoration to damaged teeth as necessary, he says much of his day is spent educating parents about good diet and hygiene practices. The number one thing parents can do to protect their kids’ teeth? Make them “water drinkers,” says Dr. Brumbaugh. Drinking milk and fruit juice all day is not healthy for teeth or overall health. Snacking is another unhealthy habit that increases the risk for tooth decay. “If a child grazes all day, even on healthy fruit, they have a higher decay risk due to constantly having a form of sugar on their teeth,” he says. Dr. Brumbaugh reiterates that medications are another culprit behind tooth decay. Because most medicines are sweetened and/or very sticky, it’s important for kids to brush their teeth after taking them. Medications that cause dry mouth, like asthma and ADD prescriptions, also increase oral decay by reducing the amount of saliva that naturally washes over the teeth. One of Dr. Brumbaugh’s primary goals is to ensure children have a fun and relaxed experience during their visit. He works hard to keep his patients from being scared to go to the dentist so they’ll grow up to be adults who enjoy taking care of their teeth.


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Health A-Z

Orthodontists Create Confidence

Reasons to Smile at Every Age

Correcting a patient’s smile, misaligned bite or overcrowding has lasting psychological benefits, such as improved self-esteem and confidence. “After all, a beautiful smile is your best accessory,” says Dr. Barton D. Weis of Charlottesville Orthodontics.

Orthodontics has come a long way from the “metal mouth” days when silver braces were the only option. Patients now have more choices while orthodontists treat them to properly align bites, reduce crowding and straighten teeth. From traditional stainless steel and self-ligating braces to tooth-colored ceramic braces and clear aligners, patients can customize their look according to their treatment needs.

Brian T. Brumbaugh, DDS A pediatric dentist with Brian T. Brumbaugh Pediatric Dentistry in Staunton.

Dr. Weis explains that orthodontic treatment improves oral and overall health by correcting the positioning of the jaw and teeth. Repairing a person’s bite can reduce occlusal trauma (wear and chipping of the teeth) which can help reduce tooth loss down the road. Aligning a misaligned bite into the proper position can also alleviate headaches, TMJ and sinus problems. “Orthodontic treatment,” says Dr. Weis, “can prevent periodontal disease such as gum recession and bone loss. It can also make brushing and flossing much easier, resulting in good oral hygiene.” That’s probably why an increasing number of orthodontic patients are well past their teen years. Dr. Weis says, “if your gums are healthy, it is never ‘too late’ for orthodontic treatment.” His patients range in age from five to 85 years old.

Corey C. Burgoyne, DMD Blue Ridge Oral & Maxillofacial Surgery in Fishersville and Lexington.

Charlottesville Orthodontics offers Invisalign®, Invisalign Teen®, clear braces and traditional metal braces at three locations.

Follow a Simple Routine for Better Oral Health To protect both oral and overall health, good oral hygiene is important at every stage of life. To have a reason to smile at every age, the routine is simple:


Go to the dentist twice a year. Comprehensive exams and thorough cleanings will help prevent problems before they occur.


Floss every day, if not after every meal, to dislodge food and bacteria.


Brush twice a day minimum, for at least two minutes each time. Use a 45° angle and brush all the surfaces.


To really get teeth clean, use a water flosser every night before bedtime. This gets rid of debris and bacteria that both regular flossing and brushing miss.

EXPERT CONTRIBUTORS Brian T. Brumbaugh, DDS with Dr. Brian T. Brumbaugh Pediatric Dentistry in Staunton Corey C. Burgoyne, DMD with Blue Ridge Oral & Maxillofacial Surgery in Lexington and Fishersville Saira Imaad, DDS with Albermarle Dental Associates in Charlottesville Barton D. Weis, DDS with Charlottesville Orthodontics in Charlottesville

SOURCES American Dental Association ( Dental Care ( Dental Plans ( National Center for Biotechnology Information (


Saira Imaad, DDS Albermarle Dental Associates in Charlottesville.

Barton D. Weis, DDS An orthodontist with Charlottesville Orthodontics in Charlottesville.



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KNOW YOUR ORAL HEALTH SPECIALTIES: A Resource Guide ENDODONTICS: Endodontists are dentists who specialize in maintaining teeth through endodontic therapy — procedures, involving the soft inner tissue of the teeth, called the pulp. All dentists are trained in diagnosis and endodontic therapy; however, some teeth can be especially difficult to diagnose and treat, requiring a referral to an endodontic specialist.

DENTISTRY – COSMETIC: From subtle changes to major repairs, a cosmetic dentist performs a variety of procedures to improve your smile. There are many techniques and options to treat teeth that are discolored, chipped, misshapen or missing, including reshaping teeth, closing spaces, restoring worn or short teeth or altering the length of teeth. Common procedures used include bleaching, bonding, crowns, veneers, reshaping and contouring and implants, to name a few.

DENTISTRY – GENERAL: General dentists are the main providers of dental care to people of all ages. Unlike specialists, who are mostly focused on a particular aspect of dental practice, general dentists provide a wide array of services that are vital to your continued health, including, but not limited to preventative care, restorative services and cosmetic procedures.

DENTISTRY – GERIATRIC: Geriatric dentistry, or Geriodontics, is the delivery of dental care to older adults involving the diagnosis, prevention, and treatment of problems associated with normal aging and agerelated diseases as part of an interdisciplinary team with other healthcare professionals. Geriatric dentistry is a crucial part of health maintenance for the elderly and medically compromised individuals. On average, people above the age of 65 are expected to suffer from one or more chronic medical conditions that require consideration before initiating any dental treatment.

DENTISTRY – PEDIATRIC: Pediatric dentists are dedicated to the oral health of children from infancy through the teen years. They have the experience and qualifications to care for a child’s teeth, gums, and mouth throughout the various stages of childhood. Children begin to get their baby teeth during the first six months of life. By age six or seven, they start to lose their first set of teeth, which eventually are replaced by secondary, permanent teeth. Without proper dental care, children face possible oral decay and disease that can cause a lifetime of pain and complications. Today, Early Childhood Caries (ECC) – which is characterized by the presence of one or more decayed (non-cavitated or cavitated lesions), missing (due to caries), or filled tooth surfaces in any primary tooth – is five times more common in children than asthma and seven times more common than hay fever.

DENTAL SLEEP MEDICINE: Not to be confused with sleep dentistry, which refers to the use of sedation in order to perform dental work, Dental Sleep Medicine is a branch of specialty dentistry that focuses on the craniofacial and physiological connection with sleep breathing disorders. Snoring, upper airway resistance syndrome (UARS), bruxism, and OSA are chief concerns for dentists, who are poised at chairside to quickly identify risk factors for these specific sleep disorders.


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Health A-Z


Oral and maxillofacial surgeons focus on treating problems related to the hard and soft tissues of the face, mouth, and jaws (the upper jaw is referred to as the maxilla). While they sometimes work in a hospital, their practices are more often located in comfortable office settings. You may be referred to one of these specialists by your general dentist for a complex tooth extraction. Or, your orthodontist may send you for an examination if he or she suspects a problem with the alignment of your jaws. It isn’t necessary to have an oral and maxillofacial surgeon perform every type of oral surgery; many dentists are experts for the more common procedures, such as simple extractions. However, for complex treatments that may require more invasive procedures or deeper levels of sedation, these specialists may be recommended.

Reasons to Smile at Every Age

ORTHODONTICS: Orthodontics is the branch of dentistry that corrects teeth and jaws that are positioned improperly. Crooked teeth and teeth that do not fit together correctly are harder to keep clean, are at risk of being lost early due to tooth decay and periodontal disease, and cause extra stress on the chewing muscles that can lead to headaches, TMJ syndrome and neck, shoulder and back pain. Teeth that are crooked or not in the right place can also detract from one’s appearance. The benefits of orthodontic treatment include a healthier mouth, a more pleasing appearance, and teeth that are more likely to last a lifetime.

PERIODONTICS: Periodontists are the dental professionals who focus on prevention, diagnosis and treatment of diseases that affect the gums, as well as other structures that support the teeth. Among other things, they can recognize and treat the early stages of gum inflammation before it gets out of hand; perform minor surgery to resolve complicated cases of periodontitis (severe gum disease); use lasers or gum grafting techniques to restore the appearance of a smile; and even place dental implants in the jaw, when a tooth can’t be saved.

PROSTHODONTICS: Prosthodontics is the dental specialty primarily concerned with the restoration and replacement of lost or damaged teeth. Sometimes called the “architects of the smile,” prosthodontists are highly trained specialists with a unique understanding of all the elements that go into a beautiful, functional and natural-looking smile—not just the teeth, but also the gums, lips, and facial features.



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Meet this year’s selection of men and women who are making a difference in nursing. Chances are we’ve all met them – nurses who’ve made a doctors’ appointment, a trip to the emergency room, or a hospital stay just a bit more bearable thanks to their smiles and soothing ways. This year’s honorees for Outstanding Nurses in Charlottesville and Shenandoah Valley have been nominated by their peers, managers, family or friends for going the extra mile in their commitment to helping patients in their time of need. Whether it’s holding a hand, offering a hug, lending an ear, or simply sharing in the joys and fears of a patient, these nurses shine on in their profession and beyond.

“These nurses


on in their profession and beyond.”




Patti Binard, RN Atlantic Coast Athletic Club (acac) at Albemarle Square | Charlottesville

Kris Blackstone, RN UVA Medical Center Charlottesville

Susanna Carter, BSN, RN, PCCN Progressive Care Unit Augusta Health | Fishersville

Affecting Others with the Power of Preventative Care

Fortunate to be a Part of the Nursing Profession

Honoring a Lost Loved One By Caring for Others

Patti Binard has been a nurse for the past 38 years.

For more than 20 years, Kris Blackstone has dedicated her life as a night shift nurse. She’s been with the University of Virginia Health System since 1992 and currently works as a registered nurse in the Medical Intensive Care Unit.

It was Susanna Carter’s late brother who inspired her to become a nurse. He was injured in a forklift accident that left him permanently disabled. “It was his influence over the years that motivated me to go into the nursing profession,” Carter says. “After experiencing the major impact that nurses have on the care and overall outcome of a patient, I decided I wanted to have that same impact on others.”

“I have wanted to be a nurse as far back as I can remember,” Binard says. “I grew up on a farm, and even as a young child, enjoyed caring for sick and injured animals, and people.” Binard is a registered nurse as well as a certified personal trainer at acac. She is also a member of the Prep Team (Physician Referred Exercise Program). “I obtained my personal training certification so that I can not only be there for medical support, but I can also guide members into a safe exercise program. Having worked as a head nurse on a cardiac unit, I witnessed firsthand the risks of being deconditioned and not pursuing a healthy diet. It has been great working on the other side of that, working on prevention.” She hopes to continue to educate patients about the physical and mental health benefits of exercise. “I am hoping that insurance companies will start covering exercise programs such as the Prep program,” Binard notes. “It would save them so much money on medications, and medical procedures. Doctors have also reported that those that exercise before surgery have a much quicker recovery post op than those that do not exercise before.”


Blackstone turned to nursing as a career after a bicycle injury as a child left her scared and alone in a pediatric ward until a nurse there soothed her until she fell asleep. “To me, she was my hero,” Blackstone says. “I don’t remember her name or how long she sat next to me, but she is the reason why I am a nurse today.” In 2015, Blackstone was among a team of nurses who worked to make UVA a more “Night Shift-Friendly Hospital.” “We have successfully improved the night shift environment for patients and employees,” she says. “Nursing continues to be a challenging and exciting profession. However, new nurses today are faced with more challenges than ever including technology expansion at the bedside, care of a more complex patient population and rising workplace violence, just to name a few. Despite these challenges, I am amazed and impressed by our nurses on a daily basis.”

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For eight years, Carter has been serving as a registered nurse on the Progressive Care Unit at Augusta Health. She also has a BSN as well as her PCCN certification, which means she has experience in treating acutely ill adults. “Caring for stroke patients that come in with motor function and / or speech deficits is certainly a unique experience,” Carter says. “Watching these patients transition from experiencing major deficits and the anxiety of the acute illness to regaining functions is phenomenal.” Carter also appreciates how technology has advanced, enabling nurses and physicians to better communicate and treat patients. “Nurses having the capability to freely page physicians by secure text message with pertinent bedside nursing information has opened the doors to real time care plans and treatment options,” she says. “This has made a positive impact on optimum patient care.”

Features • Outstanding Nurses

Anita Carver, RN

Sentara Martha Jefferson Hospital Charlottesville

Driven to Practice Efficiently and Smart Anita C. Carver’s two aunts were nurses and her mother was a nursing assistant, so it only seemed natural that she would follow in their footsteps. Carver has been in the nursing profession for more than three decades and is currently a Clinical Manager on a medical-surgical unit at Sentara Martha Jefferson Hospital. “I started on the pediatric unit here [Sentra Martha Jefferson Hospital] as a new graduate nurse and worked the nightshift, so I spent a lot of time talking with parents, and over the years, I often run into them or their kids, who still remember me,” she says. Carver hopes that nurses will continue to receive the support and care they need and deserve in their profession. “As healthcare gets harder to financially support and we continue to deal with the nursing shortage, we will need to work more efficiently and smarter,” she says. “I believe that we need to take care of the staff to achieve the expectations that we are given. It starts with the team: a happy team equals happy customers. I work closely with my team, never ask them to do something that I can’t or won’t do. I treat them with respect and provide a positive environment for them to work in. The staff here works together to achieve a safe and pleasant stay for the patients.”

Brittany Christian, RN

Louisa Health & Rehabilitation Center and Sentara Martha Jefferson Hospital Louisa and Charlottesville

Balancing Both Worlds of Care to Be the Best Nurse Possible “I was first introduced into the nursing profession when I was in high school,” says Brittany Christian. “My goal in life was to be able to make a difference in someone’s life. I enjoyed taking care of people and being able to be the support they needed when it seemed like no one else was there.” Today, Christian is a registered nurse and works as the unit manager on the skilled unit at Louisa Health & Rehab. She also works on the clinical decision unit/pediatric unit at Sentara Martha Jefferson Hospital. “Currently working as a unit manager in a long-term care/skilled facility as well as working in the hospital, I am able to get the best of both worlds,” she says. “I am able to help cure a patient while in the hospital and then at the long-term care facility, I am able to provide more holistic care and include family.” Christian strives to get to know patients on a personal level and is working for others to do the same. “Being a nurse allows me to do so many things,” she says. “I can be an educator, a resource, an advocate, and a healer. Not only must nurses look at the diagnosis but also see the importance of treating the patient as a whole.”

Bonnie Sanner, RN

Augusta Health Joint Center Fishersville

Helping Patients Gain a Better Quality of Life “I had a grandmother that was in and out of the hospital and nursing homes all of my childhood,” says Bonnie Sanner, a registered nurse with Augusta Health. “I was always intrigued and inspired by the nurses work with my grandmother.” Sanner works at Augusta Health’s Joint Center caring for orthopaedic patients who have had a total knee or total hip replacement. In February 2018, Sanner assumed the position of Care Coordinator at the Joint Center. “This population is very different in the fact that these patients get to choose where they have surgery and often are educated on the procedure that they are about to undergo,” she says. “I navigate these patients through the process and assist in preparing them for the surgery and recovery process. I love being able to help these patients in gaining a better quality of life by eliminating pain in their joints.” Sanner is also a clinical nursing instructor at Blue Ridge Community College. “I have loved working with and seeing the nursing students learn and grow,” she says. “Nursing is an ever-changing and evolving profession. Nursing is also very versatile. There really is something for everyone. You never get bored and never stop learning.”




OurHealth Charlottesville & Shenandoah Valley magazine would like to give a special thanks to all the



for passionately and selflessly dedicating their lives to patients care.

Jeanell Webb-Jones, RN UVA Medical Center Charlottesville

Showing Empathy Goes a Long Way Jeanell Webb-Jones knew she wanted a career in healthcare after working at a facility home for people with disabilities during college. Seeing their joy during a field trip with the residents made Webb-Jones realize she wanted a job where she could help others. “The experience was a key moment for me,” she says. Webb-Jones, a registered nurse board certified in Ambulatory Care Nursing, works as the Charge Nurse in the Infectious Disease/ Travelers clinic at UVA Medical Center. Webb-Jones enjoys having an impact on patients. One moment stands out for her when, during an appointment with a patient, she comforted a woman, who was worried about her sick daughter.


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“As she was talking to me, she started to cry,” says Webb-Jones. “As a mother, I could sympathize with her. I gave her some tissues and just continued to sit quietly and listen to her. Sometimes, just being compassionate and listening is all that’s needed to make a change.” Webb-Jones also enjoys promoting positive changes in the nursing field, whether it is as the Charge Nurse at her clinic, as a mentor for other nurses, or as an educator to patients and colleagues. “My vision for nursing is for nurses to continue to be advocates, not only for patients, but for themselves and for change,” she concludes.


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Katherine Williamson, RN Albemarle Square Family Healthcare | Charlottesville

Relishing in the Opportunity to Always Care for Others “I remember the moment I knew I was called to nursing,” says Katherine Williamson. “I was 23, and my mom had just died. I had made a friend in her palliative care nurse. I remember seeking her out, and she held me while I cried. She did not have to – she chose to – and I will never forget her.” Williamson went on to become a nurse herself. She started out as a Pediatric Emergency Room Level 1 Trauma Nurse. Today, she is the Nurse Manager at Albemarle Square Family Healthcare in Charlottesville. Williamson relishes in the many facets of being a nurse and works to make a difference in people’s lives. “A nurse has the unique opportunity to bear the brunt of a family member’s frustration because that family member cannot control what is happening to their child, spouse, parent, or sibling,” she says. “A nurse will hold a hand of a patient while they go to sleep before surgery. A nurse will cry when a patient dies, especially if that patient dies alone. A nurse will rejoice in new life when it is born and celebrate with families. A nurse will clean up wounds, give medications and give their best in keeping their patients safe regardless of age, gender, race, socioeconomic standing or political beliefs. A nurse will take care of you.”

Features • Outstanding Nurses


And How to Negotiate Medical Bills words | JENNIFER LAMONT


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Features •

We comparison shop online for everything these days, looking for the best prices and diligently reading reviews. That is, for everything but medical care. We may go to to see how a doctor or hospital rates, but, beyond that, specific medical costs remain somewhat of a veiled mystery.

Five Ways to Find Out How Much You’re Really Paying for Healthcare

With changing healthcare policies, dwindling insurance plans, substantial price disparities and an opaque pricing system involving multiple players, it’s nearly impossible to figure out how pricing for medical procedures are set.

Why Healthcare Costs Are So High In 1960, average healthcare spending per person was $151 per year. In 2016, that number was $10,348 per person, according to the Centers for Medicare and Medicaid Services (CMS).

HEALTHCARE COSTS ARE SOARING DUE TO SEVERAL FACTORS: Astronomical prescription drug prices Increasing insurance premiums Fewer health plan options with high-deductible plans becoming the new normal Excessive markups and pricing disparity by some providers Unhealthy lifestyles and chronic diseases A general focus on reactive medicine instead of preventive care

These factors contribute to higher per-person spending and deeper out-of-pocket costs for patients. In several areas of Virginia, insurance premiums across the individual marketplace were set to increase an average of 50 percent in 2018, according to Virginia’s Bureau of Insurance. And Charlottesville is another story entirely. As a smaller community, residents in 2017 faced a premium increase of 300 percent for people who didn’t qualify for subsidies. That increase was the highest in the entire nation. For many Charlottesville residents, insurance coverage is now a cost they can’t afford. Beyond rising premium costs, more people are starting to question how much a procedure is going to be, or how much they’ll pay after insurance adjustments. Numbers remain difficult to nail down, until the bills come in the mail later. And it doesn’t matter if you have insurance. You’re still paying more because we’re all paying more – as that $10k cost per person keeps rising. Compounding the pricing issue is the fact that providers and payers bargain ferociously to set prices, and those prices vary with extreme differentials. A provider can charge what they want while insurance companies can pay wildly varying reimbursements for the exact same procedures. The good news is that insurers aren’t the only ones who can negotiate with healthcare providers. You can too.




ONLINE TOOLS The following free online tools give you an idea of what the customary charge is so you can make informed decisions about your own healthcare.





Knowing costs before you visit the doctor or have a procedure done can help you compare costs and make informed decisions. It can even save you hundreds, and sometimes thousands, of dollars. But where should you start? First, go online. Second, hone your negotiating skills. To help you do both, here are five tools to help you understand and navigate your medical bills.

How to Research Healthcare Prices Online As consumers become more price-savvy and advocates push for price transparency in healthcare, website tools have popped up in the last decade to provide pricing comparisons. Coming from insurers, paid claims, government agencies, web companies and medical providers, these sites strive to give you estimates of fair market pricing, while burning off a bit of the pricing fog.


Start with your insurance company, if you’re insured. Some carriers have estimator tools on their sites so you can compare fees across providers and facilities in your area. For example, Aetna’s Member Payment Estimator® lets you compare costs for up to 10 providers for the same procedure.


Find the “Fair Price” with This free online tool offers consumers a chance to look up fair market cash prices as well as the quality rankings of medical providers and facilities nationwide. The site calculates the “Fair Price” for any medical service or procedure from a database of medical payment data and customizes it to your geographic area. At the very least, these sites give you an idea of what the usual and customary charge is so you can make informed decisions about your own healthcare. Other sites include Medicare payment data and medical codes from the national billing system so you can search for a specific procedure by exact code. Some of these include: | | Arming yourself with a little pricing knowledge will help you avoid the shock of unexpected bills showing up afterwards. Once you’ve done your online homework, discuss all prices with your insurance company, providers and facilities before going in for any procedure.


Keep in mind, doctors usually don’t know how much you’re being charged. So, it’s important for you to find out up front. Start by asking for costs from everyone involved in your care.

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Many times, they will be estimates. But knowing the usual and customary charge in your area lets you know if you’re being overcharged.


Five Ways to Find Out How Much You’re Really Paying for Healthcare

Choose the right facility. A colonoscopy at one facility can cost you 600 percent more at another facility down the block. Shiny and new doesn’t always equate to better when it comes to hospitals and other facilities. Choose a facility within your plan’s network to save money, but don’t hesitate to ask whether a procedure can be done somewhere cheaper – if it rates high on quality.


With insurance or without, always question tests and referrals. Kaiser Health News recently reported in their “Bill of the Month” feature on a woman who was charged $17,850 for a urinalysis she thought was “routine” after her surgery. She ended up settling the bill for $5,000 because her insurance company refused to pay the lab, saying it was an out-of-network claim. Had she questioned what the test was for, whether it was in her network and how much it cost, the bill would have been around $100. Also, Healthcare Bluebook recommends that you question referrals. If other doctors and facilities are involved in your procedure, don’t blindly trust that their services are covered just because your doctor referred you to them. Doctors refer to colleagues or facilities that are close by, known to them, or trusted. They usually don’t know how much you’re being charged or what’s covered. Always check to make sure the referral is covered by your insurance and get costs up front if you’re self-paying.


Look for—and ask for—discounts. Many providers offer discounts for paying cash up front, either before or after the procedure. Paying the bill in full vs. monthly payments will usually earn you a bigger discount. If you’re paying out of pocket, ask for rates more in line with what insurance companies pay. And regardless of your income bracket, you may still qualify for financial assistance programs. While medical pricing transparency doesn’t exactly exist for consumers, it does empower you to get as informed as possible about your own healthcare. Just asking questions can save you money. Opening up the conversation with your doctor and other providers will help take back a little control of your healthcare finances.

In 1960, the

average healthcare spending per person was

$151 PER YEAR. In 2016, according to the Centers for Medicare and Medicaid Services (CMS), the

average healthcare spending per person was

$10,348 PER YEAR. In the Charlottesville area,

insurance premiums were set to increase an average of


in 2018, according to Virginia’s Bureau of Insurance.


More at


Men, The Doctor

Will See you Now Screenings Men Should Schedule During Men’s Health Month in June words | JENNIFER LAMONT


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It’s a sobering reality… Men in the U.S. die five years earlier than women. They also die of heart disease more often, and at an earlier age. Why? There are several biological and cultural possibilities, but one is completely preventable. One of the main reasons – which wives everywhere can attest to – is that men just don’t go to the doctor enough. Some men don’t go ever. They may feel fine. But feeling okay is not the same as being healthy. Because even proactive, healthy men suffer medical issues, all men need to go to the doctor at least once a year, even if they feel fine. June is Men’s Health Month and there is no better time to take charge of your wellbeing.

Men’s Top Health Risks: Know Your Numbers Men face certain health risks, especially as they age. Going to the doctor and asking what screenings you need this year is a proactive first step, especially if you haven’t been to the doctor in some time.

Feeling okay is not the same as being healthy.

Getting a yearly physical and knowing your test result numbers can help you stay healthier and keep weight off. Regular screenings can also help ward off some of the major health concerns men face. According to Gilbert Rice, DO, at Sentara Timber Way Health Center in Broadway, “the top health risks for men in their forties and beyond include cardiovascular disease (including heart attack, stroke, and peripheral vascular disease), high blood pressure, colorectal and prostate cancer, and diabetes. As men age, the risks of complications and death from these conditions rise.” So, it’s vitally important to know your numbers. Dr. Rice recommends that men know their lab result numbers for the following screenings: Blood pressure. Blood pressure goals can vary somewhat based on a patient’s individual health, but new guidelines established by The American College of Cardiology and the American Heart Association lowers the normal ranges to 120/80 mm Hg in an attempt to detect and manage the condition earlier. Blood glucose level and/or hemoglobin A1c level. Fasting blood sugar levels should be between 70 to 99 mg/dL, says Dr. Rice. A glucose test reveals your current blood glucose levels at the moment. The A1c test measures how much of your hemoglobin is glycated, or ‘covered’ in sugar, and gives you a picture of your levels over the last three months. A normal A1c should be less than 5.7 percent. “Patients with levels higher than these may be at risk for prediabetes and/or diabetes,” he adds. Cholesterol (lipid) levels. Because lipid levels are determined by individual risk for cardiovascular disease, age and other factors, your physician can help you calculate your risks and make appropriate recommendations. Basic biometrics, such as height, weight and BMI (body mass index). These serve as a guide for determining if a patient is overweight or obese and helps your physician to determine a healthy weight for your height.

“The top health risks for men in their forties and beyond include cardiovascular disease (including heart attack, stroke, and peripheral vascular disease), high blood pressure, colorectal and prostate cancer, and diabetes. ” Gilbert Rice, DO Sentara Timber Way Health Center in Broadway.




Going further, Dr. Rice recommends that men should pay attention to their individual risks for prostate and skin cancer: PROSTATE CANCER The American Cancer Society recommends screenings at age 50 for men with average risk, but there is currently debate over how often men should get screened and at what age. Dr. Rice advises patients to discuss the potential risks and benefits of prostate screening depending on their own risk factors with their physicians.

“People with gum (periodontal) disease are more likely to have cardiovascular issues. Both are diseases of inflammation and some periodontal pathogens are even found in cases of cardiovascular disease.”

SKIN CHANGES Any changes in appearance to skin should be discussed with your physician. Although aging brings about common skin changes, it’s important to note changes in pre-existing skin lesions, such as changes in shape, color or size, says Dr. Rice. These additional screenings are also important for men as they get a bit older: SNORING Snoring is more than inconvenient noise. It can signify undiagnosed sleep apnea. Associated with diabetes, heart disease, mood disorders and accidental trauma, sleep apnea causes chronic sleep deprivation. A lack of sleep also creates a higher risk for both mood disorders and accidental traumas like work accidents or falling asleep at the wheel.

Ronald Spillers, DDS Albemarle Dental Associates in Charlottesville.

DEPRESSION AND MOOD DISORDERS According to the National Institute of Mental Health and the American Psychological Association, about six million men suffer from depression in the U.S., but are far less likely than women to seek help for it. STDS Sexually transmitted diseases, including gonorrhea, syphilis and chlamydia, are on the rise throughout the state, according to the Virginia Department of Health. Along with HPV (Human Papillomavirus), they’re a significant health concern for men in Charlottesville. HPV is being blamed for the rising rates of oral cancer in men throughout Virginia and around the nation.

“Dilation of the eyes allows us to rule out conditions such as diabetes, high blood pressure, sexually transmitted diseases, autoimmune diseases and even cancers.” Chelsea Johnson, OD Primary Eyecare in Charlottesville.

Outside the scope of a physical, there are other screenings that can detect medical conditions and assess your overall health outside of the primary doctor’s office.


3 Surprising Ways to Tell How Healthy You Are Visits to the dentist or eye doctor can oftentimes discover undiagnosed medical issues.



If you are showing signs of periodontal disease, you may be at risk for much more than bad breath. An infection of the soft tissues of the mouth, periodontal disease can cause bleeding or swollen gums, loose teeth, pain while chewing, or a change in your bite. Worse, it’s associated with a number of serious illnesses. According to Ronald Spillers, DDS, at Albemarle Dental Associates in Charlottesville, “People with gum (periodontal) disease are more likely to have cardiovascular issues. Both are diseases of inflammation and some periodontal pathogens are even found in cases of cardiovascular


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Features •

disease.” Dr. Spillers goes on to say that we still don’t know whether gum disease directly causes heart disease but that both conditions are often seen together.

Men, the Doctor is Ready to See You Now

Unfortunately, men are as unlikely to visit the dentist as they are their regular doctors. According to the American Dental Association, they are also less likely to brush their teeth effectively, and are statistically more likely to have untreated dental conditions. That results in the following issues, explains Dr. Spillers: •

When many men finally do seek treatment, their dental health has deteriorated to the point where they require more involved and expensive care.

Men are more likely to be missing teeth than women of the same age.

Men are more likely to develop oral cancers, “which regular dental checkups can help detect in earlier stages.”

The important thing, he says, “is for patients to know they have the ability to obtain a healthy smile, and that good oral health really does relate to good overall health. Habits such as good daily oral hygiene and regular dental checkups are some of the most important steps patients can take to proactively take care of their mouths.”



Aside from eye diseases such as glaucoma or cataracts, a comprehensive eye exam can also detect several types of serious medical conditions. In fact, an optometrist or ophthalmologist can often detect these conditions first, in their earliest stages. Through dilation, the retina gives the doctor a close-up view of blood vessels, nerves and connective tissue without having to do surgery. “This allows us to rule out conditions such as diabetes, high blood pressure, sexually transmitted diseases, autoimmune diseases and even cancers,” says Chelsea Johnson, OD, of Primary Eyecare in Charlottesville. According to Dr. Johnson, seeing 20/20 on an eye chart “is in no way an indication of ocular health, it is only a an indication of visual health.” Her office refers an average of five to seven percent of their patients to a cardiologist, neurologist, primary care physician or retinal ophthalmologist for follow up care. Many of these referrals, she says, “are preventable by the patient through annual eye exams and treatment compliance prescribed by their primary care providers.” In other words, many patients aren’t going to the doctor enough or following their doctor’s advice. Dr. Johnson recommends that adults go for a comprehensive eye exam every one to two years, and each year for people older than 60. Because some diseases of the eye, such as glaucoma, have no symptoms, it’s important to go even if the patient’s visit is sharp. Patients can protect their vision, and overall health, by eating a healthy diet full of nutrients necessary for proper eye health. “It should come as no surprise that a diet rich in fruits and vegetables is



THE SITTINGRISING TEST A depiction of the sitting-rising test (SRT), which involves standing, sitting, and then rising back in a smooth motion without relying on the use of hands or any other external help. The test is an indication of a person’s physical fitness, including components such as balance, muscle composition, muscle strength and flexibility.


most beneficial for our eyes,” she says. Vitamins A, C, and E, zinc and omega-3 fatty acids all help build healthy cells and provide fuel for the eyes and body to operate well. Oral and ocular health are important indicators of overall health. Screenings not only help save a patient’s teeth and vision, they can ward off systemic, chronic illness before it takes hold. This next test, while not exactly scientific, is a self-assessment, which can also enlighten you as to how fit you are. More than that, it’s supposed to be an accurate barometer of your life span.


THE SIMPLE TEST THAT CAN PREDICT HOW LONG YOU’LL LIVE. According to a study conducted by Brazilian physician Claudio Gil Araujo, the simple act of sitting and rising can reveal a person’s longevity. Published in the European Journal of Cardiology, 2,000 people were asked to perform the Sitting-Rising Test (SRT), a measure of flexibility and muscle strength. The study found that participants of all ages who could perform the test without using their hands or losing balance lived longer than the participants who had trouble getting up or down.


The test is scored using a 10-point scale. Movements of sitting and standing are scored on a scale of 1-5, and one point is subtracted if a limb is used for support. (examples listed below) Half a point is subtracted for the loss of balance.

Given ten points at the start, you lower yourself to the ground and then rise again. You lose points if you must use your hands, knees, arms or legs on the way down or back up again (see illustration). More points deducted equate to fewer years of life. The message from the study is clear: Maintaining muscle strength, flexibility and balance is a key to living a longer, active and healthier life. It’s up to you. You must eat a natural, whole diet and exercise to live your healthiest life. And you must go to the doctor. EXPERT CONTRIBUTORS


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Gilbert Rice, DO with Sentara Timber Way Health Center in Broadway Chelsea Johnson, OD with Primary Eyecare in Charlottesville Ronald Spillers, DDS with Albemarle Dental Associates in Charlottesville


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Sources: Dr. Claudio Gil Araujo, ST Graphics


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Features • Men, the Doctor is Ready to See You Now





This Summer words | JENNIFER LAMONT

As temperatures warm up, the summer sun casts a brighter light on our health and wellbeing. Shedding the winter clothes, and perhaps a little winter weight, we move outdoors to enjoy life and all that summer offers.

“Niacinamide has been indicated in clinical research to help with skin cancer; we have many dermatologists who refer their patients to us for 500mg Niacinamide.”

Brandon Davis, MS Ed. Store Co-Manager of Rebecca’s Natural Food in Charlottesville.


Being as healthy as possible during the summer makes it easier to tolerate the heat and just have more fun. And if you’re suffering from chronic conditions, it will help you to better manage them if you adopt a few healthy habits. A natural, healthy diet and adequate hydration complement proper sleep hygiene and ‘sunsense’ this season. These 12 habits are easy, natural ways to improve your diet, sleep and skin, while protecting your overall health during the summer and all year long. The natural foundation of our health begins with the food we eat. Most physicians recommend eating a whole food diet low in sugar and processed carbohydrates.

So, Drop the Sugar. In Virginia, one out of every 11 adults has diabetes, and one out of every three is pre-diabetic, according to the Virginia Department of Health. More than ten percent of Charlottesville’s population has diagnosed diabetes, while 30 percent are obese. It doesn’t help that in the hotter, thirstier days of summer people tend to consume more sugary drinks on top of the unhealthy amounts of sugar already present in their diet. Reducing or, even better, eliminating refined sugar is necessary for both diabetics and non-diabetics alike.

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Holistic Natural Health

TIP 1: Make healthy substitutions. Exchange sugary beverages, including sports drinks, with plain water and unsweetened drinks. Pay attention to labels on food and drinks. Sugar has at least 61 different names used in food labeling.

TIP 2: Switch 3 for 3.

Replace 3 servings of grains, potatoes or cereal each day with 3 servings of water-based vegetables and berries, like dark leafy greens, broccoli, cucumbers and blueberries.

12 Easy, Natural Ways to Get Healthy This Summer

TIP 3: Break up with breads. Reduce or cut out simple, refined carbs including processed bread, sweets and cereals. Up your intake of protein and healthy fats. Talk to your doctor to find out how much protein is right for you.

Ms. Brandon Davis, MS, Ed, store co-manager of Rebecca’s Natural Food in Charlottesville, dedicates herself to researching the best natural products; she’s been working with the community and at Rebecca’s for 21 years. Davis says her top three go-to supplements for balancing blood sugar are:


CINNAMON: Studies show that participants with Type 2 diabetes taking a high dose of cinnamon lowered their A1c from 8.9 percent to 8.0 percent. A normal A1c level is below 5.7.


GTF (GLUCOSE-TOLERANCE FACTOR) CHROMIUM: This nutrient acts as a physiological enhancer of insulin and helps the body metabolize carbohydrates, fats and proteins more efficiently. Shellfish and oysters are the best whole food sources of chromium.

C GYMNEMA: Gymnema sylvestre is a woody plant that has been used in Ayurvedic medicine for centuries. Studies show it stops cravings for sweetness and interferes with the absorption of sugars in the intestine, thus controlling blood sugar levels. Stay Hydrated to Stay Healthy – and Younger. Not only is it damaging to your skin, studies show chronic dehydration can actually lead to diabetes and other chronic conditions like heart disease and obesity. Dehydration, which isn’t always obvious, can turn into an acute emergency in the summer. Symptoms can sneak up on a person even if they don’t feel thirsty.


A good rule of thumb for most people is to drink about half of their body weight in ounces. Another easy way to remember is to drink at least one cup every hour.

Further, staying hydrated aids in weight loss while improving cognition, physical performance and immune function. It wards off wrinkles and premature aging inside and out.

TIP 4: Find your optimal amount. Drink enough water for your body weight. A good rule of thumb for most people is to drink about half of their body weight in ounces. For example, a 160-pound person would drink 80 ounces, or 10 cups. Another easy way to remember is to drink at least one cup every hour.

TIP 5: Replenish water stores. Drink more water to replace lost water through exercise, perspiration and heat from the sun. Even if you’re indoors or not exercising, your water needs go up in the summer.


Holistic Natural Health


Sleep More. Really. It’s tough to resist staying up later on longer summer days. But quality sleep is imperative for both physical and mental health. Practicing good sleep habits helps keep your hormones and circadian (sleep-wake) cycles balanced, which keeps you healthier. Sleep deprivation is associated with an increased risk of insulin resistance, diabetes, cardiovascular disease, depression and obesity.

TIP 6: Entrain your brain.

Go to bed and wake up at the same time each day. This creates harmony in your sleep-wake cycle and makes it easier for you to fall asleep and wake up in the morning feeling refreshed.

TIP 7: Soak up the light. Enjoy the sunlight of summer days. As we get older, our bodies make less melatonin. Getting enough exposure to natural light during the day increases melatonin production at night and promotes a healthy sleep-wake cycle.

TIP 8: Let go of your digital device. Resist the urge to be on phones or tablets at least two hours before bed. Many studies, including a recent one from Harvard, found that blue light emitted from digital screens suppresses


Even activity as little as a daily 20-minute walk, promotes deeper, more restful sleep at night.

melatonin production. Decreased melatonin not only impairs sleep, but impairs overall health as well.

TIP 9: Exercise. Even activity as little as a daily 20-minute walk, promotes deeper, more restful sleep at night.

TIP 10: Try magnesium for a little extra help.

If you’re having trouble sleeping, magnesium can help you not only fall asleep, but stay asleep. Studies show supplementation improves sleep in elderly patients.

Beyond that, magnesium plays a central role in the body because it’s necessary for so many diverse functions. Magnesium-glycinate and magnesium-citrate are usually the most easily absorbed forms. You can also get magnesium from whole food sources including lightly steamed spinach and Swiss chard. Avocados, almonds and dark chocolate are other good sources.

Sun-sense: Myths and Must-Dos. The sun is not the enemy. In fact, you need it. It’s where you get your main source of vitamin D, which is immensely important to your health. The UVB rays from sunlight convert cholesterol found in your skin into vitamin D. However, as the general public has been taught to be afraid of the sun and wear UVB-blocking sunscreens, mass populations are now deficient in vitamin D. That translates to many healthcompromised individuals since every organ system in the human body requires vitamin D to function well. But balance is key. Letting the sun burn your skin causes DNA damage and increases your risk for skin cancer. Good ‘sun-sense’ means being smart about your exposure and making optimal vitamin D levels without the risk:

TIP 11: The sun that’s right for you.

Making enough vitamin D depends on a few different factors, including the color of your skin and how much is exposed, time of day and where you live.


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Holistic Natural Health

The lighter your skin, the less time in the sun you need. For example, pale skin only requires 15 to 20 minutes with full body exposure (say shorts and tank top and no sunscreen) to make 20,000 units of vitamin D. If the sun is high in the sky, it may not even take that long. On the other hand, someone with darker skin takes much longer. Also, we don’t make as much vitamin D as we get older. The time of day and the area where you live also dictates how much vitamin D the sun radiates. In the Charlottesville area, you can only get vitamin D from the sun during part of the year. So, a vitamin D3 supplement and vitamin D-rich foods can help you get your levels up.

TIP 12: Protect your DNA.

12 Easy, Natural Ways to Get Healthy This Summer

There are also apps like D-Minder and others, which can tell you when to go outside and make vitamin D according to your exact location.

Once you’ve

started burning or turning red, your mechanism for converting vitamin D has shut off. At that point, you’re just creating DNA damage and upping your risk for melanoma. At that time, it’s best to start wearing protective clothing. And, when it comes to sunscreens, the least ideal option are ones that block UVB, but not UVA. UVB is what helps you make vitamin D. UVA just causes skin damage, aging and an increased risk for melanoma.

Research shows some supplements protect against skin cancer. According to Davis, “Niacinamide has been indicated in clinical research to help with skin cancer; we have many dermatologists who refer their patients to us for 500mg Niacinamide. Then there is Astaxanthin, a wonderful antioxidant, and its side benefit seems to be helping create a natural sun barrier.” Playing outside for several minutes each day will keep us healthier. So, don't shy away from the sun and stay indoors. Getting outdoors, drinking enough water and eating a healthy diet makes summer all the more fun – and all the more healthy. And with so many chronic illnesses on the rise, these natural health tips will help protect your health during the summer and all year long. EXPERT CONTRIBUTOR Ms. Brandon Davis, MS Ed. with Store Co-Manager of Rebecca’s Natural Food in Charlottesville

SOURCES American Diabetes Association ( Harvard Health Publishing ( National Center for Biotechnology Information ( Virginia Department of Health (


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The American Heart Association (AHA) recommends substituting chicken or fish for red meats since both have less cholesterol and saturated fat. Fattier fish, such as salmon and trout, also are high in heart-healthy omega-3 fatty acids. Firmer fish, like swordfish and tuna, hold up well and taste delicious on the grill.

Don’t Let Marinades Spoil Your Health! Grillers need to pay close attention to the marinade. Many pre-bottled marinades and barbecue sauces are high in sodium and added sugars like high-fructose corn syrup. An alternative to store bought marinades is to make your own with heart-healthy olive oil, spices, balsamic vinegar or lemon or lime juice. No need to add any salt. CHECK OUT our Grilled Tequila-Lime Chicken with Grilled Asparagus recipe for a homemade marinade that is also excellent on lean pork and fish on page 55.

Serve Up Healthy Summer Sides In-season fresh fruits and vegetables, with their bright acidic flavors can become an ideal heart-healthy side or entrée during the summer when people crave something fresh and light to beat the heat. Look for vibrantly colored fruits and vegetables to assure you’re getting a full range of nutritious offerings. Try to eat a rainbow of fruits and vegetables like strawberries, blueberries, cantaloupe, kale, carrots and beets. Fruits and vegetables that are brightly colored are rich in phytochemicals, powerful disease-fighting substances. Portions are also important during a cookout. People may be relaxed at a family cookout, but they shouldn’t fill their plate with just cuts of meat, bread and potato chips. Make half your plate fruits and vegetables, one-quarter protein and one-quarter grain (preferably whole).

Challenge Yourself: Eat by the

RAINBOW Try to eat a rainbow of fruits and vegetables like strawberries, blueberries, cantaloupe, kale, carrots and beets. Fruits and vegetables that are brightly colored are rich in phytochemicals, powerful disease-fighting substances.




Spinach Feta Dip

This recipe is almost guaranteed to make any spinach “disliker” change his or her mind for sure.

INGREDIENTS: (6 Servings)



oz frozen, chopped, packaged spinach


cup fat-free yogurt


Cook spinach according to package directions and drain in colander (press with fork to drain completely).


cup reduced-fat sour cream


cup fat-free feta cheese (crumbled)


Combine all ingredients in a bowl and mix well. Refrigerate for one hour and serve with pita slices.


teaspoon garlic (minced, from jar)


cup fresh, chopped parsley or dill

NUTRITION FACTS: Calories 54.2, Total Fat 0.4 g, Saturated Fat 0.0 g, Trans Fat 0.0 g, Polyunsaturated Fat 0.2 g, Monounsaturated Fat 0.0 g, Cholesterol 0.0 mg, Sodium 1.3 mg, Potassium 0.0 mg, Total Carbohydrate 13.4 g, Dietary Fiber 2.3 g, Sugars 9.9 g, Added Sugars 0.0 g, Protein 0.8 g. Calcium 0.0 mg

OR 2 tsp dried parsley or dill 1/2

teaspoon black pepper


whole-wheat pitas (quartered)

Recipe copyright © 2016 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit



C Packed full of VITAMINS

D Contains a high concentration of Potassium

E Helps boosts your METABOLISM

Source: Livestrong


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Tequila-Lime Chicken

with Grilled Asparagus

A little dip in tequila brings mega flavor to these boneless, skinless chicken breasts. If you have mezcal on hand, consider substituting it for the tequila for a similar yet smokier touch.

INGREDIENTS: (4 Servings)



cup tequila


teaspoons lime zest



cup fresh lime juice (about 4 to 6 limes)


cloves garlic (minced)

Into a small bowl, add tequila, lime zest, lime juice, garlic, chipotle pepper, and adobo sauce. Add chicken into a large Ziploc bag along with the marinade. Seal the bag, place in the refrigerator, and let marinate anywhere from two to 12 hours.


tablespoon minced canned chipotle pepper



tablespoons adobo sauce

To cook, prepare the grill to medium-high heat. Coat the grates with nonstick cooking spray before lighting grill.

1 1/2

lb. boneless, skinless chicken breasts



bunches asparagus spears, ends removed

Snap the bottom inch off each asparagus and discard ends. Add asparagus to a large dish, along with 1/4 teaspoon salt, 1/4 teaspoon pepper, and oil. Mix to combine.


teaspoon salt


teaspoon pepper (divided)



tablespoon canola oil

Remove chicken from marinade, discarding the marinade and wiping most of it off the chicken. Season chicken with 1/4 teaspoon pepper. Place on the grill; cook until chicken is done, about eight to 12 minutes and registering 165 degrees F on a meat thermometer. Transfer to a plate and cover with foil.


Add asparagus to the grill, placing asparagus spears in the opposite direction of the grates (or alternatively, use a grilling basket). Grill until tender, about seven minutes.


Serve the asparagus with the reserved chicken.

COOKING TIPS: When alcohol is the part of a marinade, be careful when cooking. On the grill or on the stovetop, there can be a potential flare up from the residual alcohol. Keep it healthy. Consider making extra of this dish to create an easy lunch for a few days. Simply chop it up and mix into couscous for a salad, incorporating a variety of ingredients like chopped tomatoes and cucumbers. Don’t soak meat too long (more than 24 hours) in marinades with a large amount of citrus, like this one. Otherwise, the meat can begin to breakdown and turn mushy.

NUTRITION FACTS: Calories 337, Total Fat 12.2 g, Saturated Fat 1.6 g, Trans Fat 0.0 g, Polyunsaturated Fat 2.8 g, Monounsaturated Fat 5.7 g, Cholesterol 109 mg, Sodium 500 mg, Total Carbohydrate 14.6 g, Dietary Fiber 7.0 g, Sugars 6.7 g, Protein 43.6 g Recipe copyright © 2016 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit



Lemonade Italian Ice

This fruit-centric, healthy dessert is a great frozen treat that can be made without the use of an ice cream machine.

INGREDIENTS: (6 Servings)


1 1/2

lbs. ripe strawberries (stemmed, halved)


tablespoons lemon juice



tablespoons granulated sugar

Trim and remove the stem from each strawberry; cut each one in half. Add strawberries into the bowl of a food processor or a powerful blender.


cups ice


In a small bowl, add lemon juice and sugar. Mix together until sugar is mostly dissolved. Add into the food processor or blender; blend until strawberries are pureed.


Add in all the ice; puree until mixture is entirely smooth and all the ice has been blended.


Pour into a 9-inch by 13-inch baking dish and freeze for 30 minutes. Use a spoon to scrape along the edge of the dish, pushing those outer frozen chunks into the middle of the dish. Use back of the spoon to spread Italian ice into an even layer. Freeze another 30 minutes and repeat process. Lastly, freeze for 1 more hour.


Remove from freezer and use a spoon to scoop Italian ice into cups to serve.

COOKING TIPS: Any fruit you desire can be substituted for the strawberries, like 1 1/2 pounds mango, peaches, or pineapple. Keep it healthy. The riper and sweeter the strawberries are, the less sugar that will be needed. Taste a strawberry and slowly decrease the amount of sugar depending on the berry’s sweetness. If the Italian ice doesn’t get eaten all at once, spoon it into a large Ziploc bag and place flat in the freezer. To eat, let it thaw on the counter for at least 15 minutes. Break it up with a spoon to return it to the Italian ice consistency.


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NUTRITION FACTS: Calories 54.2, Total Fat 0.4 g, Saturated Fat 0.0 g, Trans Fat 0.0 g, Polyunsaturated Fat 0.2 g, Monounsaturated Fat 0.0 g, Cholesterol 0.0 mg, Sodium 1.3 mg, Potassium 0.0 mg, Total Carbohydrate 13.4 g, Dietary Fiber 2.3 g, Sugars 9.9 g, Added Sugars 0.0 g, Protein 0.8 g. Calcium 0.0 mg Recipe copyright © 2016 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit

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pot the Differences Can you spot the SEVEN differences between the two cartoons?

Visit to see the changes and sign up for our e-newsletter or on our Facebook page for more fun games, quizzes and contests to win great prizes! 58

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OurHealth Charlottesville and Shenandoah Valley: May/June 2018  

Our early summer edition of OurHealth Charlottesville and Shenandoah Valley magazine brings you our recognition of 2018 Outstanding Nurses,...

OurHealth Charlottesville and Shenandoah Valley: May/June 2018  

Our early summer edition of OurHealth Charlottesville and Shenandoah Valley magazine brings you our recognition of 2018 Outstanding Nurses,...