V4N3
MAKEUP BAG
Makeover
KEEPING TABS
on Colon Cancer
HAPPY HOLIDAYS?
Yes,Please!
PAGE 4
WHAT YOU’RE SAYING ABOUT TRISTAR
Connecting With You My sister has been in here [at TriStar Summit Medical Center] for a couple days now, and we have had so much fun with all the nurses and techs. They have made it bearable in a stressful situation. Much love to [TriStar] Summit!
TriStar is everywhere you live, work and play. This issue, get to know Peggy Peeler, Executive Assistant to the CEO at TriStar Summit Medical Center. WHO OR WHAT INSPIRES YOU? My mother. She had a beautiful spirit, and my prayer is to be more like her. She passed away four years ago, and I still miss her every day.
WHAT IS YOUR FAVORITE CHILDHOOD MEMORY? Growing up in a small South Carolina town surrounded by family.
—Bonnie F., TriStar Summit Facebook post
WHAT IS YOUR FAVORITE PASTIME? Spending time with my three beautiful grandchildren.
HOW MANY YEARS HAVE YOU BEEN WITH HCA/TRISTAR? 9 years
INSIDE THIS CONNECT
WHAT DO YOU LIKE THE MOST ABOUT YOUR JOB? I enjoy the challenges each day brings, but most of all, I like the people I work with.
Holiday weight gain is not inevitable. Take action with strategies from “Your Holiday Survival Guide.”
4
IF YOU COULD TRADE PLACES WITH ANY OTHER EMPLOYEE IN THE HOSPITAL, WHO WOULD IT BE? I would not trade places with anyone, because I think I have the best job here.
IF YOU COULD INVENT A “MAGIC PILL,” WHAT EFFECT WOULD IT HAVE? It would be a “happy pill” that would make grumpy people happy and put a smile on their faces.
Germs? Gross! Learn about these unwelcome houseguests and the pros and cons of antibacterial products.
IF YOU WERE ANONYMOUSLY SITTING AT A COFFEE SHOP AND OVERHEARD PEOPLE TALKING ABOUT TRISTAR, WHAT WOULD YOU MOST LIKE TO HEAR THEM SAY? That they had a great experience at a TriStar facility, and they would not hesitate to refer their family and friends.
6 ARE YOU AT RISK FOR CHRONIC DISEASE? FIND OUT NOW!
Studies show 80 percent of women wear the wrong bra size. Beat the odds using tips from “Bra 101.”
10 Real men eat whole foods. Eat outside the box with our balanced grab-and-go combos.
12
Visit
TriStarHealth.com/MyStrokeRisk to take our FREE online Stroke Risk Assessment.
Visit
TriStarHealth.com for average ER wait times at a TriStar facility near you, or text ER to 23000. In case of a medical emergency, call 911 immediately.
Visit
TriStarHealth.com/MyHeartRisk to take our FREE online Heart Risk Assessment.
TriStar connect is a lifestyle magazine that connects you to TriStar Health—and our extensive network of care providers. Combined, we have 18 facilities in Middle Tennessee and South Central Kentucky, all supported by approximately 5,300 physicians and nearly 13,000 employees who are all dedicated to a common vision and commitment to quality patient care. TO SUBSCRIBE OR UNSUBSCRIBE, WRITE TO: connect Magazine, TriStar Health, 5600 Brainerd Road, Suite 1, Chattanooga, TN 37411 or call 800-624-7496.
THIS PUBLICATION IN NO WAY SEEKS TO SERVE AS A SUBSTITUTE FOR PROFESSIONAL MEDICAL CARE. CONSULT YOUR PHYSICIAN BEFORE UNDERTAKING ANY FORM OF MEDICAL TREATMENT OR ADOPTING ANY EXERCISE PROGRAM OR DIETARY GUIDELINES.
health + beauty \\ 3
Makeup Bag
Makeover Shine some light on the dark corners of your makeup drawer. a strong foundation Before any actual makeup touches your face, keep skin younger by using sun protection factor (SPF). Choose foundation or moisturizer with SPF to simplify your routine. Creams with retinol (an active form of vitamin A that does not need a prescription in concentrations of less than 1 percent) can also help with premature aging. Pro Tip: Primers—for skin, lips or eyes—are an optional step before makeup that can prevent your look from fading throughout the day and help smooth out fine lines or wrinkles.
the eyes have it It’s important to keep your eye makeup clean to prevent pinkeye or a severe infection. Never share mascara, eyeliner or other eye makeup with a friend. Sharpen pencils regularly to keep them clean, and replace your mascara every three months. Pro Tip: Apply eye shadow before foundation so that any powder fallout won’t mess up your made-up face.
skin and color If foundation is too heavy or causes skin to break out, consider a lighter option. Beauty balm (BB) creams can pull double-duty— the lightness of a tinted moisturizer combined with SPF protection. Color correcting (CC) creams bring the smooth, finished look of foundation without the heavy feeling. Do-it-all daily defense (DD) creams can be for face or body/feet, so check the label. Blushes are used to add color and depth to your face, and bronzers can give you a sun-kissed look without the harmful effects of ultraviolet radiation. Pro Tip: Make sure to blend with these products—take a brush and sweep it over the edges of the color. There should be no streaks, stripes or blocks of color. F I N D A D O C // TriStar MedLine® // 800-242-5662 // 615-342-1919
When to Toss or Wash While it may seem like common sense to keep makeup until it runs out, your favorite eye shadow or mascara could be harboring a whole ecosystem of germs. Follow this “replace after” guide to keep your makeup as fresh as your face. • Mascara: 3 months • Concealer: 12 months • Cream products (eye shadow, blush, etc.): 12 months • Powder products (blush, powder, bronzer, etc.): 2 years • Eyeliner and lip liner: 2 years • Perfume: 3 years If you opt for reusable makeup brushes, be sure to wash them every week to remove old makeup, bacteria and dead skin cells that can cause acne or an infection. Use unscented soap to lather a wet brush, and then rinse with lukewarm water until the water runs clear. Let dry for at least 8 hours before using.
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holiday + health
YOUR
Holiday Survival Guide Festive gatherings. Tantalizing smells.
Cheeks ruddy from a hike through the frosty woods. For your mental and physical well-being, fill your holiday season with natural, simple pleasures.
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et’s start with holiday meals. People fear they’ll gain weight over the holidays—and while it’s generally not more than a few pounds, research proves that concern is often well founded. Here are a few tips to keep holiday eating tasty and sane. At the buffet, fill your plate with appetizer veggies before turning to higher-calorie options. When it comes to dessert, emphasize fresh fruits. Buffet items to avoid include cheese balls (250 calories in a small one) and mixed nuts (400 calories in a half a cup). Radishes, carrots and broccoli are only 20–50 calories a cup. For your own holiday table, help your guests eat healthier portions by using smaller plates. Serve from the kitchen to help guests avoid tempting “seconds.” Roast turkey makes a traditional, healthy choice, with grilled seafood as a festive alternative. Provide stand-ins for stuffing (365 calories per cup) and retool salads—even veggie salads—by substituting plain yogurt for some of the mayonnaise. Carrot-raisin salad, for example, weighs in at a surprising 420 calories per cup. If you plan to cook, think ahead. Browse holiday cookbooks and look for bright, easy-toprepare foods made with fresh, unprocessed fruits and vegetables. For healthy cooking ideas from TriStar Health, visit our Recipe Library at TriStarHealth.com/Recipes.
Don’t Let the Food Bugs Bite
Nothing spoils a party like getting sick afterward! Follow these tips to keep your family and guests healthy. • Wash hands before cooking or serving food. • Cook meats and eggs thoroughly. • Refrigerate food within two hours after serving. For more about avoiding foodborne illness, see “I Didn’t Order That!” on page 6. C O N N E C T \\ V4N3 \\ TriStar Summit Medical Center \\ TriStarHealth.com/connect
holiday + health \\ 5
Inspired Giving
It’s the perennial holiday question: If you visit for a weekend or just a festive dinner, what gift should you leave your host? Do you give another knickknack that may well end up collecting dust? Or do you offer fruitcake and contribute to the pounds most people gain over the holidays? For a graceful alternative, think about non-food consumables, such as fresh-cut or potted flowers. Winter favorites include white jasmine, amaryllis and lilies-of-the-valley. If you’re feeling crafty, make petite terrariums and adorn with a twirl of ribbon. Holiday teas and unique spices make other thoughtful gifts. Labors of love make excellent gifts, as well. Especially if you’re staying several nights, volunteer to pick up groceries or dry cleaning, perform a household chore or watch your hosts’ children so they can get away on a holiday date.
Finish Your Year Fabulous
Why wait for New Year’s resolutions? Round out your year with a commitment to move and strengthen your body, every day. If you love your gym routine, keep doing it and read no further. But if “exercise” just isn’t on your fun list, try these options. 1. Do what the kids are doing. If they’re swinging at the park while you sit on a bench, drop that novel and join them. 2. Find a winter sport to love. Hiking? Skiing? Do your research to be sure you’re prepared and have the right equipment, then give one a whirl. 3. When you celebrate, move. Hire a dance instructor and host a Lindy Hop party. Hold a family picnic at a state park. And if you’re watching the young people throw a football from inside the heated pavilion? See No. 1: Go join them.
Holiday Heart Attack: Fiction or Fact?
Fact: Deadly heart attacks occur more often during the winter holiday season. On the other hand, food-induced heartburn may flare up, too. How do you tell the difference?
What it is:
HEART ATTACK
HEARTBURN
A blockage in one of the arteries of the heart
Acid indigestion
Chest pain that may radiate Symptoms to the throat, jaw, arm or (often quite similar): back; stomach pain or nausea; breathlessness; chills; fatigue
What it does:
Persists whether you stand, sit or lie down
Chest pain that may radiate to the throat or jaw; burning or reflux in throat
May be relieved by belching or sitting up in bed
If you suspect you or someone you know may be having a heart attack, call 911. Do not attempt to drive yourself to the hospital. F I N D A D O C // TriStar MedLine® // 800-242-5662 // 615-342-1919
De-Clutter Your Calendar Parties. Family gatherings. Shopping lists. “Honey-do” notes. If you’re feeling overwhelmed by all the things you have to do and places you have to be this holiday season, try these tips for holiday clarity. Format your lists and calendars in advance. Block out time for yourself and take those commitments as seriously as work and family obligations. Then, as you schedule events or tasks, you know up front when you’ve reached your limit, making it easier to say, “No.” Cherish what you can do—don’t stress about what you can’t. Instead of saying, “I’ll ice skate with my family in the evening and bake a pie at midnight,” pick one event and enjoy it thoroughly. Keep your traditions central. If you’ve slipped into habits such as excessive spending that obscure your beliefs, turn over a new leaf and focus on customs that allow you and your loved ones to experience the spirit of the season. If you’re feeling overwhelmed by the demands in your life, find a behavioral health provider by calling 877-342-1450 or visiting TriStarHealth.com.
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get out+ wellness health
THINK YOU KNOW THE WHOLE STORY ON GERMS? THINK AGAIN.
Germs G
T he y c an b e elpful. er v e o ur ha r m f ul o r h s e d e m o s t ldom seen. rn them, bu e o s c s e ’r n y e t e f h o t We hem, but t t u o h it w r e ne ve praise. You’r
Part I: Roll Up the Welcome Mat Your family and pets aren’t the only ones living in your home—hordes of germs also reside there, and some of them can make you sick. Showing all microbes the door isn’t possible, so concentrate on cleansing moist, hightouch places, including these hotspots. • Kitchen sponge—Turn up the heat. Sponges tend to stay wet due to frequent use; germs love moist environments. Microwave sponges for two minutes or put them in the dishwasher each time you run it. • Pet toys—Wash at least monthly. Rid balls and other hard toys of bacteria by scrubbing with soap and hot water. Toss stuffed animals in the washing machine. • Electronic devices—Apply disinfecting wipes. You touch your cell phone and TV remote dozens of times daily—enter germs. • Toothbrushes—Run through the dishwasher every few days. Toothbrushes are bacteria magnets— they even attract airborne microbes with each toilet flush.
Part II: I Didn’t Order That!
Germs inhabit practically every environment, including food. They cause an estimated 48 million foodborne illnesses in the United States each year, according to the U.S. Department of Agriculture (USDA). Here are seven common foodborne bacteria and a few of the foods they typically affect. • Campylobacter jejuni—shellfish, raw or undercooked chicken • Clostridium botulinum—improperly canned or vacuum-sealed foods • Escherichia coli (E. coli)—ground beef, chicken, fruits, vegetables • Listeria monocytogenes—packaged deli meats, soft cheeses, unpasteurized milk • Salmonella—raw eggs, seafood, fresh fruits and vegetables, raw or undercooked meat • Shigella—food handled by individuals who’ve come into contact with infected fecal matter • Vibrio vulnificus—raw seafood Follow this USDA recommendation to reduce risk of food poisoning: Refrigerate food at 40 degrees F or below, and cook meat between 145 and 165 degrees F (ideal temperatures for different meats vary). Always wash your hands before and after cooking, rinse fruits and vegetables, and only drink pasteurized milk and fruit juices.
Part III: Mercy, MRSA
One germ has been getting a lot of attention during the last few years because of the potentially severe infection it can cause, particularly if acquired in a healthcare setting—methicillin-resistant Staphylococcus aureus (MRSA). You may be no stranger to S. aureus— approximately one in three people have the bacteria on or in their bodies right now, according to the National Institutes of Health. If the germ is present, there’s only a 1 percent chance it’s MRSA, according to the Centers for Disease Control and Prevention. What’s the difference between regular S. aureus and MRSA? Most S. aureus infections can’t stand up to certain common antibiotics, but the drugs are ineffective against MRSA. Different antibiotics may be needed to treat a MRSA infection. Cuts and hair follicles are like open doors to MRSA. If you notice one of those places on your body that’s inflamed or painful, or you experience unexplained tiredness, headache or chest pain, see your physician. To prevent MRSA, wash your hands often and clean wounds promptly and thoroughly.
C O N N E C T \\ V4N3 \\ TriStar Summit Medical Center \\ TriStarHealth.com/connect
health + wellness \\ 7
Galore
REFRIGERATE FOOD AT 40 DEGREES F OR BELOW AND COOK MEAT BETWEEN 145 AND 165 DEGREES F
Part IV: Could Your Cleansing Come With a Cost?
Part V: On a Positive Note…
A desire to keep germs out of our lives as much as possible drives many of our decisions, including the type of soap we buy. Many people purchase antibacterial soap believing it provides added protection against bacteria compared to regular soap. Even if you don’t use antibacterial soap at home, you probably washed your hands with it today at work, during a shopping trip or at a restaurant. The trouble is, antibacterial soap hasn’t proved to be more effective at keeping germs at bay than conventional soap—and it may have negative public and personal health side effects, according to the U.S. Food and Drug Administration. Research has found that triclosan—a chemical ingredient added to many liquid antibacterial soaps—may help bacteria bolster immunity to antibiotics. It is unclear how much triclosan exposure humans receive when we use antibacterial soap, or how the substance may affect our bodies; triclosan may modify hormone function in other species, according to animal studies. The takeaway: More research is needed to definitively determine antibacterial soap’s risks and benefits. It is OK to keep using the products, but don’t be afraid to introduce good, old-fashioned bar soap into your hygiene toolbox.
Germs get a bad rap, but they’re not all bad. In fact, we might not be able to function without them. Researchers are just beginning to understand the roles the human microbiome—the entire population of bacterial cells living in and on our bodies, which far outnumber human cells—plays in everyday life, such as aiding digestion. Recent studies have found evidence supporting the hygiene hypothesis, the theory that normal exposure to germs boosts the body’s defenses against infection by familiarizing the immune system with environmental bacteria. The moral of the story: Germs can indeed be quite harmful, and good hygiene is essential to a healthy, happy life, but don’t be so quick to malign microbes. The world of germs isn’t black and white—it contains many shades of gray.
F I N D A D O C // TriStar MedLine® // 800-242-5662 // 615-342-1919
Have fever, coughing or other symptoms you just can’t shake? To find a physician who can help, call TriStar MedLine® at 615-342-1919 or 800-242-5662, or visit us at TriStarSummit.com.
Putting Your Safety First TriStar Summit Medical Center is committed to fostering and maintaining a culture of patient safety and reducing medical errors by keeping four goals top of mind every day. • Making patient safety an integral, transparent part of our “putting patients first” philosophy • Focusing on refining processes rather than apportioning blame • Leveraging technology to prevent and detect errors • Using data to track our progress and identify areas to improve A key component of patient safety is preventing hospitalacquired infections (HAIs), such as surgical site and bloodstream infections. A Centers for Disease Control and Prevention survey found that approximately 1 in 25 hospitalized patients in the United States has an HAI at any given time, potentially exacerbating illness and leading to longer hospital stays. Our hospital follows evidence-based protocols to keep our medical equipment and spaces properly sanitized, and our patients healthy. Remember: It’s OK to ask if your healthcare provider washed his or her hands. We want you to put your health first, as we do.
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health + wellness
Hand Hygiene: Something toCelebrate Did you know there’s an excellent reason to sing—or at least hum—“Happy Birthday to You” every day of the year? The time-honored tune is an important tool in controlling the spread of potentially harmful germs. Experts recommend washing hands with soap and warm or cold water for at least 20 seconds—about the amount of time it takes to get through two renditions of the birthday song. As you go through the lyrics, work up a good lather and scrub every inch of your hands, including underneath the fingernails. Need to clean your hands, but there’s no soap and water in sight? An alcohol-based hand sanitizer is acceptable in a pinch, as long as your hands aren’t just-in-from-gardening dirty. Ensure the product includes at least 60 percent alcohol. Apply a dollop to your palm and scrub your hands until they’re dry. Clean them again with soap and water at the first opportunity.
C O N N E C T \\ V4N3 \\ TriStar Summit Medical Center \\ TriStarHealth.com/connect
a day in the life
Nurse
A Day in the Life:
// 9
Infection Control
From working behind the scenes evaluating and instituting infection control policies to serving on the front lines of patient care, infection control nurses play an important role in keeping hospital patients and visitors safe from infectious diseases.
I
nfection control nurses wear many hats, including supervisor, detective, teacher and caregiver. Typical daily activities include a range of tasks spanning from traditional office work to quickly assessing patients with the flu, staph and other illnesses to identify the source of infection and prevent its spread. Here is a glimpse at an infection control nurse’s average 12-hour day.
7
a.m. — As a new day begins, an outgoing nurse approaches with the chart of a patient recovering from surgery. Overnight, the woman’s surgical site became red and inflamed, indicating possible infection. A patient evaluation follows, and a sample of drainage surrounding the wound is taken to the laboratory for testing to determine if a staph infection is present.
9
a.m. — The hospital is currently renovating the maternity ward, and construction is underway. Periodic construction-site assessments offer an opportunity to look for infection risks and review implemented safety measures.
11
a.m. — Paperwork regarding infection trends, potential outbreaks, and government compliance and regulation information awaits. One case of whooping cough and two cases of chickenpox were recently diagnosed and treated in the emergency department, which must be reported to the Centers for Disease Control and Prevention.
1:30
p.m. — A 15-year-old enters the emergency department with flu-like symptoms, including a high fever, cough, fatigue, chills and body aches. Doctors order a flu test, which confirms suspicions. The beginning of flu season requires an evaluation of current hand-hygiene and other infection-control protocols, including flu vaccination. A session to review these measures and update hospital staff on annual flu trends is scheduled. Outlining and planning this presentation offers enough time to fit in a salad for lunch.
3:30
p.m. — A rapid staph test result from this morning’s culture reveals no sign of staph infection. Delivering the good news to the woman and her care team offers everyone great relief.
5:30
p.m. — Checking messages, meeting with other members of the nursing staff regarding potential infection concerns or questions, and finishing lingering paperwork takes precedence as the day draws to a close.
Visit TriStarSummit.com to view our current job openings. F I N D A D O C // TriStar MedLine® // 800-242-5662 // 615-342-1919
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a r B
women + wellness
ll conceivable a t s o lm a in B r a s co m e sha p e s, s o d n a s e iz s , s colors, s tyle that it can r e d n o w ll a m it’s a s p e r fe c t o n e . e h t d n fi o t b e h a rd o a s h co u r s e t r c r u o y is h t Consider a t ter s and fl , s t fi t a h t finding one su p p o r t s .
101 sports bra basics
Exercise is a bit like tug of war for your breasts. You move, they bounce, pulling on the Cooper’s ligaments that keep them in place. Over time, that can lead to droopy breasts. Your best defense? A sports bra that keeps them in place while you get your sweat on. Fit is just as important when selecting a sports bra, so make sure you measure before hitting the racks. Most sports bra brands use generic clothing sizes, so compare your cup and band size to their sizing chart. Then it’s just a matter of finding one that fits your activity level, provides the right support for your breast size and shape, and looks fabulous.
style guide Backless, strapless, convertible, shelf… so many bra styles to choose from. All boil down to three basic things—cups, straps and closures.
The right cup style and shape for you depends on the size and shape of your breasts. Women with small breasts may be able to get away with shelf bras or adhesive bras with little support, while women with larger breasts could benefit from a multi-part cup that uses multiple pieces of fabric to create support. Underwire cups hold and define breasts, and padding can give your chest a bit of volume. Most bras close in the back, where a series of hooks allow you to adjust for an optimal fit. Others snap in the front, and while they may be a good option for women with limited mobility, they are harder to fit. Bras come with straps in a variety of positions, from wide set to convertible to no straps at all. Adjustable straps help customize your fit, but most of a bra’s support should be coming from a the band.
A Good Fit Is Hard to Find Proper measurements are the best way to start your search. You’ll need a tape measure and a mirror or friend to make sure the tape is straight for the most accurate results. Avoid wearing a padded bra when measuring.
Wrap the tape measure around your torso directly under the bust. Be sure to keep the tape measure parallel to the floor. This number will help you find your band size. Wrap the tape measure around your chest at the widest part, again being sure to keep it straight. This number will help identify your cup size.
Round your results to the nearest inch and use the size chart to find your band and cup size. For cup size, use the difference between your two measurements
DIFFERENCE (IN INCHES)
CUP SIZE
0 to ½
AA
½ to 1
A
MEASUREMENT (IN INCHES)
BAND SIZE
27
30
28-30
32
2
B
31-33
34
3
C
34-36
36
4
D
37-38
38
5
E, DD, D2
39 & up
Round up to the nearest even number.
6
F, DDD, D3
7
G, D4
8
H, D5
9
I, D6
10
J, D7
C O N N E C T \\ V4N3 \\ TriStar Summit Medical Center \\ TriStarHealth.com/connect
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women + wellness \\ 11
for Your y d a e
The Skinny
C lo se
? - up , G irls
You already know that after 40 having an annual mammogram is the most effective way to detect breast cancer. What may surprise you is that all mammograms are not created equal. Digital mammography captures images of the breast using X-ray technology, just like a traditional screening, though it uses
about three-fourths of the radiation. Unlike their film-only counterparts, digital results go directly to a computer where they can be manipulated using specialized programs, allowing physicians to more closely review questionable areas. That’s especially helpful when reviewing mammograms of women with dense breast tissue, which may make it difficult to identify trouble spots on film. Electronic records are also easier to store and share, meaning you may have a shorter wait for results if the reviewer is located elsewhere or be able to avoid rescreening if your records are current and can be transferred.
For more information about scheduling a mammogram, call TriStar MedLine® at 615-342-1919 or 800-242-5662, or visit us at TriStarSummit.com.
Can Your Bra Cause Cancer? Lift? Check. Separate? Check. Cause cancer? Nope, not a chance. Though there is a link between being overweight—a condition that may make you more likely to wear a bra—and breast cancer, there is zero evidence to support the idea that your brassiere causes cancer. Tight undergarments, so the story goes, restrict lymphatic drainage, causing cancer. However, not only is there a complete lack of research to support this claim, the lymphatic system drains up through the armpit, not the bottom of the breast. Consider this myth busted.
F I N D A D O C // TriStar MedLine® // 800-242-5662 // 615-342-1919
on Screening If you’re a woman nearing age 40, it’s time to start thinking about a mammogram. Today, there’s so much information and misinformation about screening, it’s hard to know where to look for answers. The U.S. Preventive Services Task Force released revised screening recommendations suggesting mammograms once every two years and only for women ages 50 to 74. However, their findings quickly came under intense fire. Nationally accredited organizations, such as the American Cancer Society, National Comprehensive Cancer Network and American Congress of Obstetricians and Gynecologists, still recommend annual mammograms for most women starting at age 40. For others, mammography may be recommended earlier and more frequently. The fact remains that mammography is the single best way to identify breast cancer in its earliest stages when it is easiest to treat. Talk to your doctor about an appropriate screening schedule.
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men + health
FOOD
The Numbers Game
Have your numbers for body mass index, blood pressure and cholesterol crept up in recent years? Do something about it. All it takes are a few small adjustments to your lifestyle. Work with your physician to set realistic goals, such as eating more whole foods or walking a mile every day.
Power!
For optimal nutrition, forget nutrition bars and tap into the natural power of whole foods, instead.
W
alk into any vitamin shop or athletic store and you’re likely to find an entire aisle dedicated to “power” foods for men. These protein bars and pre-workout powders are highly processed and contain a jolt of carbs and pure protein that the average man doesn’t need.
wholly better Whole foods offer the best nutritional balance because their nutrient content is regulated by nature itself. If you really want to boost your energy and build lean body mass, do it the healthy way with these powerpacked whole-food combos: Greek yogurt, honey and whole oats—When it comes to yogurt, it’s best to go Greek. This denser, creamier form has up to 30 grams of protein per cup without any fat to slow you down. As an unrefined sugar, honey offers a healthier dose of immediate energy, while the fiber in whole oats provides more sustained energy by slowing down the metabolizing of carbs.
Banana, peanut butter and raisins— Kids know it as “ants on a log.” It turns out this combination of whole foods is an ideal treat for grown men, too. A simple carb for a quick energy boost, a complex carb for longer-lasting energy, and a protein to help build muscle and burn fat make this snack an ideal workout fuel. The banana also contains a generous amount of potassium, an electrolyte that’s essential for muscle recovery.
Macadamia nuts, dried currants and cacao nibs—It’s time to graduate to the next level of trail mix. Macadamia nuts offer more protein per serving than most nuts, and dried currants offer the same fast-acting energy as raisins at a fraction of the calories. The cacao nibs—bits of roasted cacao beans— give a heart-healthy burst of flavor, as well as caffeine, which is ideal for an earlymorning snack.
Cool Cocoa
It may sound like kid stuff, but it’s not. Try drinking chocolate milk after a workout. More than 20 studies have shown that chocolate milk—with its balance of protein, carbs and electrolytes—makes for a superior recovery drink.
Honey-mustard sardines on wholewheat crackers—a drop of honey and a little mustard raise the flavor profile of these protein-rich, grab-and-go swimmers. With the perfect balance of fiber and complex carbs, wholewheat crackers put this power food over the top.
C O N N E C T \\ V4N3 \\ TriStar Summit Medical Center \\ TriStarHealth.com/connect
A Panic-Free Guide to
Childhood Illness “Mommy, I don’t feel good!” is an anxiety-inducing phrase for many parents to hear. Fortunately, common symptoms, such as fever or earaches, rarely indicate serious illness.
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earn more about typical childhood complaints so you’ll be ready to calmly assess your child’s condition and determine when a trip to the doctor’s office is necessary.
getting to the bottom of fevers According to the National Institutes of Health (NIH), children have a fever when their oral temperature exceeds 99.5 degrees F or their rectal temperature exceeds 100.4 degrees F. While many parents worry when a child’s temperature rises, activity levels and appetite usually offer a clearer picture of illness severity. You can usually take a watch-and-wait approach toward fevers as long as your child is active and eating well. However, high fevers—defined by the NIH as temperatures higher than 102.2 degrees F in children ages 3 to 12 months and 105 degrees F in older children— warrant a doctor’s visit. If your infant younger than 3 months begins running a fever, immediately call your child’s doctor or visit the emergency department.
managing earaches Ear infections are usually treated with antibiotics. However, if only one ear is affected and there is no fever, your child’s doctor may recommend waiting a few days before starting medication to see if the earache resolves on its own.
colds vs. flu The difference between colds and flu usually lies in symptom severity. Unlike a cold, the flu often appears suddenly and causes high fever, fatigue and achiness in addition to respiratory symptoms such as congestion or cough. Antiviral medications are available to treat flu, so you should call your child’s doctor any time you notice possible flu symptoms. For more information or for a physician referral, call TriStar MedLine® at 615-342-1919 or 800-242-5662, or visit us at TriStarSummit.com.
Where to Turn When Your Child Needs Care On evenings and weekends when the doctor’s office is closed, your family has three options: 1. CVS MinuteClinic offers treatment for minor health concerns such as earaches. TriStar Health partners with MinuteClinic’s Middle Tennessee locations to provide cost-effective, convenient and quality care. 2. Urgent care centers offer a higher level of care for illnesses and injuries, including sprains and broken bones. Through a partnership with CareSpot urgent care centers, TriStar Health is pleased to offer Middle Tennessee residents 10 convenient urgent care locations. 3. When your child has a severe illness or serious injury, turn to your nearest TriStar ER.
F I N D A D O C // TriStar MedLine® // 800-242-5662 // 615-342-1919
kids + health
// 13
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cancer + care
Keep r e c n a C l a t Colorec in Check The number of colorectal cancer deaths has been declining for decades. You can help the trend continue by getting screened.
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he colorectal cancer mortality rate has been decreasing for more than 20 years, according to the American Cancer Society (ACS). However, ACS data reveal the disease is still the second-leading cause of cancer-related death for men and women combined. We are winning the battle against the disease, but the fight isn’t close to finished. A key reason for the success of the past two decades is the increasing prevalence of early screening, which allows physicians to find, treat and in some cases prevent colorectal cancer. If you’re age 50 or older, or have a family history of colorectal cancer, speak with your primary care provider about which of the following tests to have and how often to have them.
Sigmoidoscopy
How it works: Unlike colonoscopy, the shorter scope used during sigmoidoscopy only permits the physician to find and remove polyps in the lower portion of the colon. Prepare by watching what you eat and drink at least a day before the exam and flushing the colon shortly beforehand.
Double-contrast Barium Enema Fecal Occult Blood Test How it works: A stool sample collected at home may reveal the presence of blood, a symptom of colorectal cancer. Prepare by avoiding certain medications as much as a week before the exam and certain foods three days before the test.
Colonoscopy How it works: While patients are sedated, the physician examines the entire colon and rectum to locate and remove any polyps—nodules on the wall of the colon in which cancer may develop—using a camera scope inserted through the rectum. Prepare by taking a colon-cleansing medication and following dietary restrictions the day before the exam.
For more information or a free physician referral, call TriStar MedLine® at 800-242-5662 or visit TriStarHealth.com.
How it works: Barium and air are pumped into the colon to make polyps visible to X-ray. Prepare by following similar colon-cleansing and dietary protocols as those used for colonoscopy and sigmoidoscopy at least a day prior to the exam.
A Plateful of Prevention Living an active life and maintaining a healthy weight are important components of colorectal cancer prevention, but so is being mindful of what you eat. According to the American Institute for Cancer Research, eating the following foods is associated with lower risk: • Black and kidney beans • Brown rice • Carrots • Fruits (eaten whole rather than juiced) • Garlic • Leafy greens • Oatmeal • Tomatoes • Whole-wheat bread In addition, steer clear of processed meat and limit red meat intake. C O N N E C T \\ V4N3 \\ TriStar Summit Medical Center \\ TriStarHealth.com/connect
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PUT IT ON PAPER The holidays may seem like an awkward time to discuss medical documents, such as power of attorney or advance directives, but there’s no better time to let your loved ones know your wishes should a medical emergency arise.
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dvance care plans are not just for seniors—every adult should have one ready for medical emergencies. If you are sick or injured, having a written plan in place will reduce stress, worry and internal tensions for your family during an already difficult time. There are two types of documentation that can help you receive the care you desire, should you be unable to communicate your thoughts. an advance directive, also called an advance care plan, allows you to clearly state whether or not you wish to receive specific treatments or care for life-limiting illnesses. You may also include other directions related to hospice care. Within this document, you can appoint someone to represent you as well as a backup representative if the first person you chose is unable to uphold your healthcare decisions. a durable power of attorney for healthcare allows a spouse or family member, referred to as an agent or proxy, to have control over any and all healthcare decisions if you’re unable to speak for yourself. When this form is drawn up, you can include information regarding which treatments you do or do not want and why.
F I N D A D O C // TriStar MedLine® // 800-242-5662 // 615-342-1919
selecting your future champion Emotions can run high during times of unexpected illness. When choosing someone to be your agent, consider if he or she is trustworthy to act on your behalf. Before you sit down to discuss these emotionally complex matters: • Do carve out some quiet time to properly discuss your expectations with the person you’d like to speak on your behalf. Mention prior to your meeting you have something important you’d like to discuss. Turn off the TV and tuck away any other technology so neither of you will be distracted. • Don’t rush through the conversation. Let your loved one ask questions about anything he or she doesn’t understand. Your loved one might not agree with some of your wishes. Explain why these choices are important to you. • Do be candid when talking about where you would like to receive care and how far you’d like treatments or life-preserving measures to go so your loved one understands your wishes. • Don’t forget to thank your loved one for listening and for playing an important role in your healthcare.
Need extra help understanding these forms? Visit TriStarHealth.com, click “Quality & Patient Safety” and select “Resources and References” for a list of trusted links.
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Fruitcake may not be the worst thing
Grandma has ever given you.... Does heart disease run in your family? Knowing your family’s health history and understanding your risk can help you prevent heart disease, the number one cause of death in the United States.
Visit TriStarHealth.com/MyHeartRisk
to take our FREE online heart risk assessment